Duke

They got rid of the old rack and have a brand new one now, but I'm not sure if it has band hooks.

DJSTARER

i'm going to go with no ****ing way

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

DJSTARER

Lower Body 2:


Squat- (70%)

270X7
270X7
270X7
270X7


5 Inch Elevated Full Cleans (short rests)-

135X3
155X3
165X3
175X3
185X3 (PR+10lbs, +5 inches)


5 Inch Elevated Deadlift (short rests)-

295X5
295X5
295X5
295X5
295X5

Uneven (unilateral) split squats-
3X8

Swiss Ball GHRs-
3X12

Foam Roll.... forever



*okay session. First time training at the gym back home. They got this new 5 inch elevated plywood platform designed for the idiots doing shrugs in a pre-set squat rack. Anyway, I used it for something worth while. The elevated cleans were great, and the deadlifts were fast. I'd never done the unilateral elevated split squats (im not even sure ANYONE has). Basically I side lunged onto the 5 inch platform into a full squat position (bar on back), and back up. My hips are going to die soon. I'm glad i'll be taking a 10 day break from lifting heavy. My body could really use it. I'll be going hard for the rest of this week, then just training with BW and band exercises over seas. If the hotel i'm in has a "workout room," i'll use it for rowing and pressing in the 15-30 rep range. It will be a good deload and prep for the dark side training to come in prep for nationals.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

DJSTARER

Intense Upper Body Day:



Flat Bench (75%):
210X4
210X4
210X4
210X4
210X4
210X4
210X4


CG Decline Bench with Reverse Bands: (purple)
280X3
280X3
280X3
280X3
280X3
280X3
280X3
280X3
280X3
280X3


Smyth Throat Press:
3X20

Curls:
3X10

Wide Grip Pressdowns:
3X20


good session. happy to be out of State College and able to train with Rev bands again. My shirted bench is going to be monsterous!

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

DJSTARER

Lower Body, Lat Filler session-


Rev Band, 5 inch elevated deadlift with chains: (330 at bottom, 550 at top)

5X1


5 inch elevated deadlift:
315X10
315X10
315X10

1 armed seated rows:
4X15 on each arm


Chest supported 1 armed rows:
5X10, no rest, alternating


Band Pressdowns:
3X15


*good session. The chains and bands together is an insane feeling. Every inch I lift the barbel, I can really feel the weight being loaded, and loaded. I'm avoiding squating because my strength began to diminish, and my hips just couldn't heal enough to be useful. I hope to be squating on saturday. These russian routines are great at overtraining you, and I think I will be freaky strong when i'm all healed up.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

DJSTARER

Upper Body day 2:


Bench (chains: 3/8 inch, two per side. +20lb lockout)-

200X6
205X6
210X6
215X6
205X6
205X6


Bottom 1/3 bench bounce pumps-

135X20 (wide grip)
135X20 (wide grip)
135X20 (close grip)
135X20 (close grip)


DB Bench-
70sX12 (SOO tired from the other stuff)
70'sX11
65'sX14
65'sX10

Pullups:
BW 3X8 (taking it easy on the lats)


Tricep Pressdown:
3X25


10 min low intensity cardio



*
suprisingly good session. I though I'd be dead from the volume/intensity mix of my upper body session earlier this week. Guess not. It's off to israel (hence the stupid amount of volume today). I should be very strong when i get back. I just have one more session tomarrow afternoon ( if my hips allow it), then i'm leaving at 1130pm tomarrow night. It's very apparent that I cannot gain any significant mass without being at least 10 or 11% BF. My body just doesn't do it hormonaly. I can stay lean, but as soon as I up the kcals, even slowly, and kept clean, I gain BF. That's okay thought. It's just how my body works. So i'll likely sit at 12 or 13% BF this offseason, where I can put on some muscle, then diet back down for my next meet.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

IronLion23

Damn thas a lot of volume bro. whew. are those 1/3 bench bounce pumps the equivalent to the 1 1/4 squats? I can see why you are eating as much as you are. Nice work DJSTARER. Have a safe trip to Israel bro!!

__________________
Penn State Powerlifting:
goals:
bench:350+lbs
squat: 500+lbs
deadlift: 600lbs+
Total: 1500+lbs in competition
"When you think you've had enough, go the extra mile. It's always less crowded there."

DJSTARER

naw, just me pressing from my chest, to about 6 inches of my chest, and back.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

DJSTARER

Hello from Israel!



from a few days ago....


ME Lower-

Squat: (belted)

225X3
275X3
315X3
335X3
350X3 (PR+15lbs)
355X3 (PR+20lbs)

*decided to test out since I wasn't going to be training much this week (if at all, maybe some ham curls or leg ext at the hotel fitness rooms). Very happy with the results!


45* Leg Press:

380X10
390X10
400X10
410X10
410X10

GMs (light):
3X20



Food is great here! All hardboiled eggs, meat, peas, and TONS of olive oil. Great for a healthy lifestyle. (I brought MHP's "Up Your Mass" weight gainer with me. Great product to use in between meals).

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

romanaz

your in isreal>? I hate you

__________________

FDU Devils Weightlifting
85kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

DJSTARER

things are great in israel... but have literally gotten about 6-7 hours of sleep in the last three nights. Between the jet lag, and adverse conditions (camping in the desert), sleep has been difficult. Diet, though, has been spot on.



today:


5am large rock workout-

~80lb rock front/zurcher squats: 3X20
~80lb rock axel press style cleans: 4X5
~30lb rock 1 armed militart presses: 3X8 on each arm
~50lb rock pullthrough into over head (backward) heave. 10 reps
~pushups- 3X50


Biking through the south part of the country-
3 hours, flat to very intense. 2 meals intra bike ride. a TON of calories burned.


I'm in the holy city now, at a very nice hotel. There is a bench and some machines in their "workout area." It's open from 2p,-8pm, so i'll see if i can get in for a quick 5x5 bench day and light deadlift.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Vario

hah have you ever seen turkish starwars?


I really hope you can watch youtube in israel b/c this is so appropriate:

__________________
165-181 Class
Current - (Season Goal)
Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

DJSTARER

Two days ago:

filler upper:

Bench-
100kgX6
100kgX6
100kgX6
100kgX6


Elevated Cleans-
70kgX10
70kgX10
70kgX10

Rows:
3X12

DB incline:
25kg for 3X10





Today:

1000 push-ups (done 700)

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

DJSTARER

ME Lower Volume Hyrbid Filler (lol):


Squat-

135X5
225X5
275X5

315X5

245X20 PR+20lbs, no belt
*the poetry that IS, the 20rep squat set.

Leg Press:
360X10
410X10
430X6
450X6
470X6 (PR+20 lbs)
490X6 (PR+40lbs)


GMs:
225X8
225X8
228X8


Foam Roller-
quads, hips, hams, hips, lats, hips.... hips?


* good session. Hips feel a ton better after this week off from lower body work. I felt fresh, and was VERY happy with that 20rep squat PR. 20lbs over 20 reps is a lot for me, especially beltless.


Tracked my diet today for the first time in a while. I have 1 more meal to each, and right now i'm sitting at 3300, with about 170g protein down the hatch... meaning i'll be just over 210 grams after my final meal, and about 3800 total kcals for the day. I think I need to up my protein a bit. Overall, though, it's pretty solid. I think my protein was a bit lower today (than normal) because I hadn't been training in the days prior, and I really concentrated on carbs for my first two meals. Normally I have 10 egg whites with breakfast (for instance), and today I only had 7.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

DJSTARER

ME Filler Upper-


Bench (with double 3/8 inch chains) ~ 30lbs added at lockout:

155X5
165X5
175X5
185X5
195X5
200X5
205X4 (finally failed)
*good volume, still getting used to the chains, but i like the feeling.


CG Rack Lockouts (10 inch variety):

225X3
235X3
245X3
255X3
265X2

WG Pullups:
BWX19 (PR+2 reps)
BWX15
BWX14

Incline DB Press (all sets sup-failure):
60'sX6
60'sX6
60'sX6
60'sX6
60'sX6
60'sX6
60'sX6
60'sX6
*1 minute rests

DB Row (each arm):
90'sX15 (PR+3 reps)
90'sX15
90'sX14
*time to man up and start using the heavy DBs.



fair session. Never done 10inch lockouts... very humbling. I'm used to the 6 inch variety. Those 4 inches make a HUGE difference. I start my WS split next week, which will take me all the way into nationals.

__________________
My philosophies on training: