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| IronMass Forums Prep for IRONLION Open and 2008 Nationals Workout Logs Discuss Prep for IRONLION Open and 2008 Nationals in the Bodybuilding Science forums; October 24th Week 7, Day 3: Bench Press: 1X2 175lbs 1X2 205lbs 1X3 225lbs 2X3 255lbs *Bench felt ok today. Weight didn't feel particularly light. Squat: 2X3 225lbs 1X2 ... |
10-25-2008, 12:50 AM
| #31 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17    |  Re: Prep for IRONLION Open and 2008 Nationals October 24th Week 7, Day 3: Bench Press: 1X2 175lbs 1X2 205lbs 1X3 225lbs 2X3 255lbs *Bench felt ok today. Weight didn't feel particularly light. Squat: 2X3 225lbs 1X2 275lbs 1X3 295lbs 1X3 315lbs 2X3 335lbs*belted Squat feels pretty good. I'm a fan of the taper in volume and peaking cycle. Seated Rows: 1X12 1X12 1X12 DB Shrugs: 1X10 1X10 1X10
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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10-28-2008, 12:48 AM
| #32 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals October 27th Week 8, Day 1: Squat: 1X3 225lbs 1X3 275lbs 1X2 295lbs 1X2 335lbs*belted, easy 1X2 405lbs*briefs, wraps, belt: crushed 1X2 405lbs*briefs,wraps,belt: had a little hickup on the first rep. Popped the weight and stepped back after the squat. Bench Press: 2X2 185lbs 2X2 225lbs 4X3 260lbs*benched ok today; needed more kcals in my system. Also stress from school is kind of getting to me. But I'm pulling all A's even in my accounting class which is gratifying. Wide Grip Lat Pulldown: 1X10 1X10 1X10 1X10
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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10-30-2008, 03:22 PM
| #33 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals October 29th Week 8, Day 2 Deadlift: 2X2 275lbs 1X1 355lbs 1X1 385lbs 2X2 445lbs *belted up for the last set; light weight Close Grip Floor Press: 1X6 135lbs 1X5 185lbs 1X4 225lbs 1X3 245lbs 1X3 255lbs 1X3 265lbs*last rep was gritty; but getting strength back in my tri's and lockout. Pullups: 6X4 Short rests between sets.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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11-01-2008, 10:55 PM
| #34 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals October 31st Week 8, Day 3 Squat: 3X2 225lbs 1X2 275lbs 2X2 335lbs*belted Squat felt pretty good. I was slightly fatigued from walking six holes of golf prior to training. Close Grip Decline Bench Press: 1X6 135lbs 1X5 175lbs 1X4 225lbs 1X4 225lbs 1X4 225lbs 1X4 225lbs Tricep Pushdown: 1X10 1X10 1X10 Punch Style DB Press: 90's 1X8 1X8 1X8 Relatively short session even with the accessory work.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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11-04-2008, 05:10 AM
| #35 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals November 3 Week 9, Day 1 Deadlift: 1X3 275lbs 2X3 325lbs 1X2 385lbs Close Grip Floor Press: 1X6 135lbs 1X6 175lbs 1X6 225lbs 1X6 225lbs 1X6 225lbs *weight felt light; bench finally came back. Under hand Lat Pulldown: 1X10 120lbs 1X10 140lbs 1X8 160lbs
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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11-07-2008, 03:19 AM
| #36 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals November 6th Bench Press: 1X5 135lbs 1X5 175lbs 1X4 205lbs 1X5 225lbs 1X5 225lbs Close Grip Floor Press: 1X6 135lbs 1X5 185lbs 1X4 205lbs 1X5 225lbs Squat: 1X3 205lbs 2X3 255lbs 3X2 295lbs Wide Grip Lat Pulldown: 1X10 1X10 1X10 One Armed Tri Pushdown: 1X10 1X10 1X10 *sets of ten for each arm *Squat feels really good. I'm looking forward to putting up some good numbers at the upcoming meet that DJStarer and I are lifting in. Next time I post will be to put up the results of the meet.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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11-09-2008, 03:51 AM
| #37 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals 2008 Iron Lion Open Results: Squat: 1st attempt: 451-no lift, slipped backwards 2nd attempt: 451-crushed 3rd attempt: 485-gritty, but good lift-PR 25lbs Bench: I benched raw as I did not have a shirt 1st attempt: 281-crushed, good lift 2nd attempt: 303-crushed, good lift-PR 18lbs 3rd attempt: 314-good lift-PR 11lbs Deadlift: 1st attempt: 551-crushed, good lift 2nd attempt: 584-crushed, good lift-PR 11lbs 3rd attempt: 600.7-good lift, felt heavy but video evidence appears to show the contrary, PR 16lbs Overall I was happy with my bench and my pull. I have to really work on increasing my squat if I am to even contend at nationals. I'll be running Westside after this week off and some light volume work.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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11-12-2008, 11:16 PM
| #38 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals First day back after the meet. Thought I would keep the volume high and the barbell work until next week. Flat Bench DB Press: 65's 1X12 1X12 1X12 1X12 Wide Grip Lat Pulldown: 1X12 1X12 1X12 One armed cable tri pushdown: 1X12 1X12 1X12 1X12 DB Pullover: 50lb DB 1X10 1X10 1X10
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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11-12-2008, 11:37 PM
| #39 |
| eating more folate...  Join Date: Oct 2005 Location: State College, PA
Posts: 4,517
Recipes: 0 Rep Power: 490 | Re: Prep for IRONLION Open and 2008 Nationals post ur vid here
__________________ 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: 500 Squat 601 Deadlift 320 Bench TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010  |
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11-13-2008, 01:33 AM
| #40 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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11-13-2008, 12:38 PM
| #41 |
| eating more folate... Join Date: Oct 2005 Location: State College, PA
Posts: 4,517
Recipes: 0 Rep Power: 490 | Re: Prep for IRONLION Open and 2008 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: 500 Squat 601 Deadlift 320 Bench TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010 |
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11-18-2008, 01:21 AM
| #42 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals ME Upper: Close Grip Floor Press: 1X5 135lbs 1X5 185lbs 1X3 225lbs 1X3 245lbs 1X3 255lbs 1X3 265lbs 1X1 275lbs 1X1 285lbs 1X1 290lbs*PR 5lbs Wide Grip Lat Pulldown: 1X10 1X10 1X10 1X10 Weighted Pushups: 1X15 1X15 1X15 1X15 Low Row: 1X6 255lbs 1X10 185lbs 1X10 185lbs 1X10 185lbs Bicep Curls: 1X8 1X8 1X8 My next meet will be Collegiate Nationals in April. Until I'm 9 weeks out I will be running Westside to up my raw strength. Felt good to hit the iron again today.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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11-19-2008, 03:21 AM
| #43 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals ME Lower: Rack Pulls: Below knee 1X6 135lbs 1X5 185lbs 1X4 225lbs 1X3 275lbs 1X3 315lbs 1X3 365lbs 1X3 405lbs*From here on out I used a belt 1X3 455lbs 1X3 495lbs 1X3 515lbs*Pulled it pretty solidly 1X3 535lbs 1X3 545*new PR-havent rack pulled 545 for triple Leg Accessory Work
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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11-20-2008, 08:03 PM
| #44 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals November 20 Re Upper: Speed Bench: 155lbs 10X2 *popped the weight really well DB Bench Press: 80's 1X8 1X8 1X8 1X8 DB Shrugs:90's 1X10 1X10 1X10 1X10 One Armed Tri pushdown: 1X10 1X10
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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11-24-2008, 02:42 PM
| #45 |
| eating more folate... Join Date: Oct 2005 Location: State College, PA
Posts: 4,517
Recipes: 0 Rep Power: 490 | Re: Prep for IRONLION Open and 2008 Nationals White Building Squats 101
__________________ 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: 500 Squat 601 Deadlift 320 Bench TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010 |
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11-27-2008, 05:31 AM
| #46 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals Nov 24 ME Upper: Close Grip Floor Press: 1X6 135lbs 1X5 185lbs 1X5 225lbs 1X5 235lbs 1X5 245lbs 1X4 255lbs 1X5 255lbs DB Bench Press: 80's 1X7 1X7 1X7 1X7 DB Shrugs: 1X10 1X10 1X10 1X8 Tri Pushdown: 1X10 1X10 1X10 *Upper body felt pretty good, little fatigued from irregular sleep patterns but I wasnt too worried with my numbers. Nov 25 ME Lower: Squat: 1X6 135lbs 1X5 185lbs 1X4 225lbs 1X3 255lbs 1X3 275lbs 1X3 275lbs 1X3 295lbs 1X3 315lbs 1X3 325lbs By the time I got to this last set my legs were quite pumped and tight. I attribute this the fact that this was the first mildly heavy squat session since my meet. Felt good to have the barbell on the back though. Leg Accessory work...
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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12-02-2008, 03:00 AM
| #47 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals Dec 1 ME Lower: Rack Pulls: mid shin 1X5 135lbs 1X5 225lbs 1X5 275lbs 1X4 315lbs 1X3 365lbs 1X3 405lbs*belted on this set on out 1X3 455lbs 1X3 495lbs 1X3 515lbs*felt pretty easy 2x3 535lbs*last set was gritty but beasted the weight for the most part. Forward Barbell Lunges: 135lbs-each leg 1X8 1X8 1X8 1X8 -Wow forgot how much of a toll these take on your hips and glutes. I was already sore walking out of the gym. Walking around campus tomorrow should be a blast.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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12-03-2008, 06:52 PM
| #48 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals Dec 3 Me Upper: Close Grip Floor Press: 1X5 135lbs 1X5 185lbs 1X4 225lbs 1X3 245lbs 2X3 265lbs 1X3 275lbs *Body is startin to tell me that its ready for a deload. Not too disappointed with the numbers. One armed Tri Pushdown: 1X10 1X10 1X10 Wide Pull ups: 1X6 1X6 1X6 Underhand Grip Lat Pulldown: 1X7 1X7 1X7 1X7 Back and tris feel good. Got rid of the kink in my lower left lat which was being a killer for bench. Also, holy buns of steel are my glutes still sore from monday's lunges.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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12-05-2008, 12:37 AM
| #49 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals DE Lower: Box Squat: 225lbs 1X2 1X2 1X2 1X2 1X2 1X2 1X2 1X2 1X2 1X2 *popped the weight really well. Deadlift Partials: 1X6 225lbs 1X6 275lbs 1X10 365lbs 1X8 365lbs 1X8 365lbs *Hard Weighted Step Ups: 70lb DB's in hand 1X7(each leg) 1X7 1X7 *these were more cardio than anything..feel like anything above this rep range is damn near impossible. good grip work op too. Seated GMs: 1X5 135lbs 1X9 185lbs 1X9 185lbs 1X9 185lbs DB Suitcases: 80lb DB 1X12(each side) 1X7 1X7 Really looking forward to tomorrow.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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12-06-2008, 06:55 PM
| #50 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals Dec 5th RE Upper: Speed Bench: Comp grip 1X2 185lbs 1X2 185lbs 1X2 185lbs 1X2 185lbs 1X2 185lbs 1X2 185lbs 1X2 185lbs 1X2 185lbs *Feels good to be working on explosion again. Weight was really light but the purpose of this day is not to kill yourself. DB Extensions: 1X10 1X10 1X10 One Armed DB Rows: 90lb DB 1X8 1X8 1X8 1X8 One armed Pushdown: 1X10 1X10 1X10 DB Shrugs: 1X10 1X10 1X10 Farmers walk with 100's with thick grip for grip work.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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12-09-2008, 07:12 PM
| #51 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals Dec 8th ME Lower: Competition Squat: 1X8 135lbs 1X5 185lbs 1X4 225lbs 1X3 275lbs 1X3 315lbs 1X3 335lbs*easy 1X3 355lbs*crushed 1X3 375lbs*crushed PR 20lbs 1X1 405lbs*30lb PR, never squatted without wraps or briefs. *Lower bar position felt way more comfortable. Leg Accessory work for Hammies and quads. Concentric GM's: 1X5 225lbs 1X5 275lbs 1X5 275lbs 1X5 275lbs *weight felt light but since I havent done these in a while I just wanted to get the form down right with good arch in my back. DB Shrugs: 95's 1X10 1X10 1X10 1X10 *these have helped my grip a great deal plus I trying to really work on building up my yoke. Preacher Curls: 1X10 65lbs 1X10 75lbs 1X10 95lbs 1X5 115lbs
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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12-09-2008, 11:44 PM
| #52 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals Dec 9 ME Upper: Close Grip Floor Press: 1X6 135lbs 1X5 185lbs 1X4 225lbs 1X5 245lbs 1X5 245lbs Upper body is starting to hate me right now. Between stress from end of semester and inconsistent sleep patterns, my training is getting the brunt of things. Decline BP: 1X5 135lbs 1X5 185lbs 1X6 225lbs 1X6 225lbs 1X6 225lbs 1X6 225lbs Cable Rows: 1X10 1X10 1X10 DB Pullovers: 1X8 1X8 1X8 *Upper body is def due for a de-load. Surprised that my lower body is as resilient as it is and not showing too much fatigue or sluggishness.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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12-10-2008, 01:00 AM
| #53 |
| eating more folate... Join Date: Oct 2005 Location: State College, PA
Posts: 4,517
Recipes: 0 Rep Power: 490 | Re: Prep for IRONLION Open and 2008 Nationals sometimes the lower body does not show as easily because it is easier for a lifter to compensate with less than optimal form. The upper body is more of a litmus test for rest needs. Deload.
__________________ 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: 500 Squat 601 Deadlift 320 Bench TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010 |
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12-12-2008, 02:43 AM
| #54 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals Dec 11th DE Lower: Box Squat: Safety Bar 1X2 270lbs 1X2 270lbs 1X2 270lbs 1X2 270lbs 1X2 270lbs 1X2 270lbs 1X2 270lbs 1X2 270lbs *Safety Bar helped me keep a good arch in my back. Popped the weight really well. Deadlift Partials: 1X5 135lbs 1X5 225lbs 1X5 315lbs 1X8 365lbs 1X8 375lbs 1X8 375lbs *Last set, last rep felt like it took a full minute to lock out the weight. Barbell Lunges: 1X8 1X8 1X8 *Legs weren't nearly as tired as the last time I lunged. Seated GM's: 1X9 195lbs 1X9 195lbs 1X9 195lbs DB Shrugs: 90's 1X12 1X12 1X12
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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12-12-2008, 05:01 PM
| #55 |
| eating more folate... Join Date: Oct 2005 Location: State College, PA
Posts: 4,517
Recipes: 0 Rep Power: 490 | Re: Prep for IRONLION Open and 2008 Nationals judging by that session, i can tell you are working with nick
__________________ 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: 500 Squat 601 Deadlift 320 Bench TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010 |
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12-12-2008, 07:31 PM
| #56 |
| eating more folate... Join Date: Oct 2005 Location: State College, PA
Posts: 4,517
Recipes: 0 Rep Power: 490 | Re: Prep for IRONLION Open and 2008 Nationals seated gms
__________________ 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: 500 Squat 601 Deadlift 320 Bench TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010 |
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12-13-2008, 10:19 PM
| #57 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals Dec 12th RE Upper  More of a deload session)DB Bench Press:65's 1X12 1X12 1X12 1X12 Wide Grip Lat Pulldown: 1X10 1X10 1X10 Tri Pushdown:Each arm 1X10 1X10 1X10 Underhand Pullup: 1X4 1X4 1X4 1X4 1X4 Push Ups: 1X20 1X20 1X20 Next week I will deload my lower body as well and continue with the DB work and avoid the barbell work.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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12-14-2008, 01:38 AM
| #58 |
| eating more folate... Join Date: Oct 2005 Location: State College, PA
Posts: 4,517
Recipes: 0 Rep Power: 490 | Re: Prep for IRONLION Open and 2008 Nationals -the guy in this one is a fag, but the way he teaches the front squat is identical to how i learned it. It may or may not me the best method, but I got comfortable in about 2 sessions. Clean grip is where it's at, and yes, the bar WILL choke you. It pushes against my throat a bit. - this guy is not a fag, and would probably stomp on me if I called him one to my face. He is, though, a bit retarded in front of the camera. Both videos pretty much cover it, but this one gives solutions to issues you might have. I experienced wrist and shoulder pain after my first session, but that went away. Like he said, the knees WILL track forward. It's not a fold, it's a more of a vertical press. Also, i've been told by a few different sources that front squating, unlike back squating, should strictly be kept to the 1-6 rep-range. Apparently the extreme amount of core and posterior stability makes long sets unsafe. PS: BIG TIME agreement on KEEPING YOUR ELBOWS UP. It is key.
__________________ 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: 500 Squat 601 Deadlift 320 Bench TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010 |
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12-16-2008, 12:08 AM
| #59 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals Dec 15th Deload Lower: Squat: 1X7 135lbs 1X6 185lbs 1X6 225lbs 1X5 275lbs 1X5 275lbs 1x5 275lbs 1X5 275lbs 1X5 275lbs Moved the bar to a lower position on my back and that really helped my form. Also, I started minimizing how much i bow my knees out. Felt really solid and promising. Felt like 135. Straight Leg GM's: 1X6 135lbs 1X6 185lbs 1X6 185lbs 1X6 185lbs 1X6 185lbs
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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12-18-2008, 04:23 AM
| #60 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 346
Recipes: 0 Rep Power: 17 | Re: Prep for IRONLION Open and 2008 Nationals Dec 18th: Deload Upper: Weighted Push ups: 1X15 1X15 1X15 1X15 One Armed DB Rows: 100lb DB 1X7 1X7 1X7 1X7 DB Bench Press: 1X8 80lb DB's 1X8 80lb DB's 1X8 80lb DB's*Declined 1X5 100lb DB's Tri Push down: 1X10 1X10 1X7 Pull-Ups: 1X5 1X5 *Upper body felt spent by this point. DB Shrugs: 100lb DB's 1X12 1X10 1X8 *grip started to give out on the last set.
__________________ Penn State Powerlifting: goals: raw bench:350+lbs squat: 650lbs deadlift: 650lbs Total: 1600+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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