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Week 2, day 3




Squat-135X8
135X5

185X5

225X4

245X2
245X2

265X3
265X3
265X3
265X3
265X3
265X3

DB Bench-
6X4 with 80's

Band Pressdown-
3X20

GM's-
5x5

__________________
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

Good session




Squat-

135X5
135X5

185X5
225X4
265X3

(breifs)

320X3
320X3
320X3

(belt)

335X3
355X3
*very easy


Bench-

135X8
135X8

185X5

225X3
235X3
240X3
245X3


DB Floor presses-

85X10
85X10
85X10



Squat-

135X3
185X3

245X3
245X3
245X3
245X3
245X3
245X3

__________________
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

Deadlift-

155X5
155X5

265X5

355X3

405X3

425X1

445X1


Rev Hypers-

50X12
70X12
90X12
110X12
130X12


ABS

__________________
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

Week 3, day 3


Squat-

135X6
135X6

185X5

225X4

262X4
262X4
262X4
262X4
262X4


SOHP-

95X8
95X8
95X8


Eat food...


Olympic Clean tutorial with a local coach (just wanted to learn the move).

All sets done with just a bar. Shrugs, hanging shrugs, hanging shrugs from below the knee, full hanging shrugs, hanging cleans, full cleans, then full cleans into squat.

__________________
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

Squat-

135X6
135X6

185X5

225X4

245X3

280X3
280X3
290X3

Briefs/Belt

335X2
355X2
355X2

All easy


Bench

135X6
135X6

185X3

205X3

225X3
235X3
245X3 (PR BW)


Wide stance GMs-
3X8

__________________
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

bigDman

245x3... thats pretty strong there

__________________
COME CHECK OUT MY JOURNAL

bigDman

so i saw a girl atg squatting 225 today at the gym and she was wearing pennstate shorts
8-)

__________________
COME CHECK OUT MY JOURNAL

IronLion23

Hey man, got a quick question for you. In the routine Nick wrote up for me...on the DE Lower day he has deficit pulls written in. Can you tell me what they are? he said do these for 10sets of 1. I'm assuming it means that since I'm a conventional deadlifter I should pull sumo since I am weaker or would see a deficit in the poundage used for such a move?

__________________
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."

powerman2000

That's not something we see everyday. I would love to have watched.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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Deadlift

135X6
135X6

225X3

315X3

365X3

405X1

455X1


Incline (45*) DB Press-

35'sX6

65'sX6
75'sX6
80'sX6
85'sX6 (Probably a PR at that incline)


Elevated RDLs-

3X15 with 225 (light)




My next meet (assuming I can get off work) is November 8th. It's the Nittany Lion Open. 9 Weeks out starts Next week. REAL Sheiko starts next week as well.

__________________
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

bigDman

not that means you stand on a like exercise step so you have to pull farther... you still pull conventional. A lot of people switch between the two during speed pulls to get more work

__________________
COME CHECK OUT MY JOURNAL

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Test out Squat

Squat-

135X5
135X5

205X4

245X2

-briefs, belt-

315X1

345X1

365X1

405X1 (SOOO easy)

425X1 (bad form, got it up though)

All around happy with this. 425 was what I hit with full gear for a single 5 weeks out from my last week. I fell I've gained some strength.

*I am going to use 425 as my briefed/Belted max.... a number which I'll be using a lot in the upcoming meet prep cycle. The numbers I will be using are as followed: 355 RAW, 385 Breifs only, 425 Briefs/Belt, 450 Full Gear (will be used only during my peak cycle, and it may change.

CG OHP-

65X12
85X12
85X12

Band GMs (wide stance)-
3X20

ABS

__________________
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

I'm back in this log.

__________________
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

nice job at the meet man.

do you normally drop that fast on the squat? Almost looks like you lose your tightness on the way down. Those benchs looked easy, you should try out the do-wins to bench in, a few of the PL'ers at my school use them to squat and bench in, since they get the extra inch or so off the heel.

good stuff man.

also, you said you got sick a few weeks out? Looks like you peaked a bit too early. I just pseudo-peaked in training and I got myself a nice case of tonsillitis and pink eye to go with it. Gotta watch what you eat and such. This is good reason to eat extremely well and take care of yourself when you work towards peaking. My coach was telling me of the soviets, some of them used to time the peaking down so well that the athletes would catch the flu the day after a big meet. Gotta work that out perfectly.

one of my teammates did the same thing, he peaked 2 weeks early, couldn't hold onto it even though he made a huge 95kilo snatch in training 2 weeks out and caught a cold and barely made 85 at the meet. Couldn't even stand up with a 112 kilo clean and his best is an easy 120! Next time, he will be smarter and peak on time and hopefully qualify for nationals!

__________________

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

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