IronLion23

As I am entering into an inseason program, I thought it best to start a new thread as I will not be training under the westside style of training. I will be using the Sheiko 37/ three day routine to prep and peak for my upcoming meet on November 9th.

September 8th:
Bench Press:
1X5 160lbs
2X4 190lbs
2X3 225lbs*
5X3 245lbs*
The * sets are where I used a close grip as opposed to a competition grip.

Squat:
1X5 210lbs
2X5 255lbs
5X5 295lbs*really got into a good grove for these last five sets. Weight didn't feel heavy at all. New wide stance feels great and there is no pressure or pain on my once inflamed collateral ligaments!

Bench: I performed all of these sets with a close grip.
1X6 160lbs
2X6 190lbs
4X6 205lbs

__________________
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."

Ikaika

nice man, i'll be keeping an eye on this...you powerlifting types do the most interesting programs.

__________________
No supplement can make up for the lack of a strong work ethic.

IronLion23

September 10th
Day2, Week 1 Prep Cycle:
Deadlift: Beltless
1X5 275lbs
2X5 330lbs
2X4 385lbs
4X3 405lbs
*pulled with ease

Incline Bench Press: Close Grip
6X4 175lbs

Bodyweight Dips:
5X5

Rack Pulls:
1X5 275lbs
2X5 330lbs
2X4 385lbs
4X3 440lbs*used a belt for these sets as they are 80% of my current max

Reversed DB Lunges: 55lb DB's in hand
5X5

Weighted Situps: held 80lb DB on chest
3X10

Session took roughly 2 1/2 hours. Whew, little different as compared to this summer. Definitely going to be increasing my caloric intake.

__________________
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."

IronLion23

September 12
Prep Cyle, Week 1 Day 3
Bench Press:
1X7 160lbs
1X6 175lbs
1X5 190lbs
1X4 205lbs
2X3 225lbs*Close grip used for these sets
2X2 250lbs*Close grip used for these sets
2X3 225lbs*Close grip used for the remaining sets
1X4 205lbs
1X6 190lbs
1X8 175lbs
1X10 165lbs

Squat:
1X5 205lbs
2X4 255lbs
2X3 295lbs*performed these sets with a decent amount of speed
5X3 315lbs*really felt my hamstrings become fatigued especially since I'm still very sore from the first two days. Last rep, last set was gritty as after my partner gave me an up call, my stopping power gave out. I basically performed an ATG squat which turned into more of a pop the hips and good morning the weight up.

Barbell Floor Press:
1X9 185lbs*close grip
1X9 185lbs*close grip
1X9 185lbs*comp grip
My diet was not spot on and it showed in my performance. Definitely needs to carb up more 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."

DJSTARER

start taking creatine again

__________________
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

IronLion23

September 15th
Week 2, Day 1 Prep Cycle:
Squat:
1X5 210lbs
2X4 250lbs
2X3 295lbs
1X2 335lbs*belted only
1X2 335lbs*belted only
1X2 335lbs*belted only
1X2 385lbs*belt and briefs
1X2 385lbs*belt and briefs
First double with briefs was not pretty at all. Felt very weird acquainting myself with the suit in a wide stance. The second double was much more satisfactory.

Bench Press:
1X5 165lbs*close grip
1X4 190lbs*close grip
2X3 225lbs*close grip
6X2 250lbs*comp grip

Squat:
1X3 225lbs
1X3 275lbs
4X3 315lbs*good triples overall. My raw strength has really improved by leaps and bounds.

Weighted Push-ups: 100lb plate
1X10
1X10
1X7
1X6*tris were really fatigued at this point
session took slightly over two and half hours.

__________________
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."

DJSTARER

http://www. d p s n u t r i t i o n.net/get_item_cb174.htm


i had to space the link so it would show 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:
500 Squat
601 Deadlift
320 Bench


TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010

powerman2000

That is dirt cheap creatine.

__________________
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.

DJSTARER

yeah man. and it's a great company/great product. It's the only monohydrate I've really responded to, mixes well, and it actually tasteless

__________________
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

IronLion23

I just bought it before 1:00. DJ you think it will be here by tomorrow? I know that they're pretty fast being located in PA and all.

__________________
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."

DJSTARER

not sure.... being in the dorms... I'd add at least 34-36 hours onto that. Even here in DC, if I order early enough on day one, I get it late on day two.

__________________
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

IronLion23

September 17th
Day 2, Week 2 Prep Cycle:
Deadlift to Knees:
1X4 275lbs
2X4 330lbs
4X4 385lbs*crushed these as I don't normally struggle from the floor but usually at the lockout.

Close Grip Bench Press:
1X5 155lbs
2X5 190lbs
5X4 225lbs
*no problem with these numbers as I was hitting a lot more weight this summer.

Deadlift:all beltless
1X4 275lbs
1X4 325lbs
2X3 385lbs
5X3 405lbs
*pull felt good. I'm getting back on creatine today so I'm pumped to see what that combined with a solid diet will produce. In an effort to gain weight I have been drinking roughly a gallon of chocolate milk a day.

__________________
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."

IronLion23

September 19th
Week 2, Day 3 Prep Cycle:
Squat:
1X4 205lbs
1X4 255lbs
2X3 295lbs
6X3 315lbs
*Not too happy with the squat right now as I'm not really poppin the weight.

Bench Press:
1X6 155lbs
1X5 190lbs
2X4 225lbs
2X3 235lbs
2X2 255lbs
1X4 235lbs*Close Grip
1X5 225lbs*Close Grip
1X6 190lbs*Close Grip
1X7 155lbs*Close Grip
*Bench feels really strong

Diamond Push-Ups:
1X10
1X10
1X10
1X10
1X10

Squat:
1X3 225lbs
1X3 275lbs
4X2 315lbs
Squat felt better for this session. Experiencing a good amount of hip soreness. Also, I realize it was not beneficial to my training to play football for two hours on the same day as I train.

__________________
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."

IronLion23

Week 3, Day 1
Prep Cycle:
Squat:
1X5 205lbs
2X4 255lbs
2X3 295lbs*squat felt really solid, really got out of the hole quickly
1X3 335lbs*belted, hit really well
1X3 335lbs*belted, good speed
1X3 365lbs*belted, briefs, killed these! really learned how to use the suit
1X3 365lbs*belted, briefs-best set of all

Bench Press:
1X5 165lbs
1X4 190lbs
2X3 225lbs
5X3 255lbs

Lat Pull-Downs:
5X10 Alternating wide grip and underhand grip

Squat:
1X5 205lbs
1X5 255lbs
1X5 295lbs
1X5 295lbs
1X5 295lbs*best set of second session; really have a handle on my form and my diet. I made sure I was well nourished today and it really showed in my performance.

__________________
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."

DJSTARER

you're a freak. you stick with it, and you'll break american records in the next few years.

__________________
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

IronLion23

September 24th
Week 3, Day 2
Prep Cycle:
Deadlift til Knees:
1X4 275lbs
1X4 330lbs
2X4 385lbs*flew with this weight
4X4 405lbs

Bench Press: Performed this session with a close grip
1X6 165lbs
1X5 195lbs
2X4 225lbs
2X3 245lbs
2X2 260lbs*hit this pretty solidly
2X3 245lbs
1X4 225lbs
1X5 205lbs*very light
1X6 190lbs
1X7 175lbs
1X8 165lbs

Rack Pulls:
1X5 325lbs
2X5 385lbs
4X4 440lbs*pulled with a belt; weight didnt feel heavy at all



September 27th
Week 3, Day 3
Prep Cycle:

Bench Press: Competition grip for both bench sessions
1X5 165lbs
1X4 190lbs
2X3 225lbs
5X2 255lbs
Bench feels really strong.

Squat:
1X5 205lbs
1X5 255lbs
2X5 295lbs
5X4 310lbs*gritty; but I made the last set look easy because I got my head into it.

Bench Press:
1X6 165lbs
2X6 190lbs
4X6 205lbs*easy second session.

One Armed DB rows super/set with bench: 85lb DB
1X10
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."

IronLion23

September 29
Week 4, Day 1
Prep Cycle:
Squat:
1X5 205lbs
1X4 255lbs
2X3 295lbs*easy
2X3 335lbs*belt, killed it
1X2 355lbs*belt, lots of speed
1X2 395lbs*briefs, belt, wraps-pretty solid
1X2 405lbs*briefs, belt, wraps-killed these better than above set; threw on an extra ten pounds for a confidence boost and to see where I stand.

Bench Press: Competition Grip
1X5 165lbs
1X4 195lbs
2X3 235lbs
5X3 260lbs*felt reallly good when I arched my back. Good leg drive.

One Armed DB Rows: 90 lb DB
1x10
1X10
1X10
1X10

Squat:
1X5 205lbs
1X4 255lbs
2X3 295lbs*crushed
4X2 335lbs*belt; not a problem with all these sets.
Important note: I did not hunch over and pop my hips early on any rep. Had good speed and form throughout this session.

__________________
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."

IronLion23

Week 4 Day 2
Prep Cycle:
Bench Press: Competition Grip
1X5 165lbs
1X4 195lbs
2X3 230lbs
2X3 260lbs
3X2 275lbs*this felt pretty good

Deadlift:
1X4 275lbs
1X4 325lbs
2X3 385lbs
2X3 445lbs*easy; belted for these sets
2X2 465lbs*belted; easy
2X2 485lbs*belted, suit on, straps down; killed the second set

Bench Press:
1X5 185lbs
1X4 210lbs
4X4 245lbs*gritty; I was pretty tired at this point from deadlifting and getting the suit on.

__________________
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."

IronLion23

October 3rd
Week 4, Day 3
Squat:
1X5 205lbs
1X4 255lbs
2X3 295lbs
6X3 315lbs*easy sets; without belt

Bench Press:
1X5 165lbs
1X5 195lbs
5X5 230lbs*Close Grip;

Seated Cable Rows:
1X10
1X10
1X10
1X10
1X10
Feeling really fresh right now. Test out is next week. I'm pretty happy with my gains over these four weeks.

__________________
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."

IronLion23

October 6
Week 5, Day 1
Bench Press:
1X3 180lbs
1X3 210lbs
1X3 230lbs
2X3 245lbs
1X3 260lbs
1X2 275lbs*All pretty easy; used a competition grip

Squat:
1X2 205lbs
1X3 255lbs
5X3 295bs* crushed these
2X3 335lbs*belt, killed these; excellent form-no hunching and lots of speed
2X2 405lbs*belt, briefs, wraps-crushed
I'm very excited to see where I stand come next week when I test out.
Punch Style DB Press: 80lb DBs
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."

IronLion23

October 8th
Week 5, Day 2
Deadlift:
1X3 275lbs
2X2 325lbs
2X3 385lbs
3X2 405lbs
4X2 435lbs*belted; good speed
2X2 465lbs*belted, not hard at all

Close Grip Floor Press:
1X3 175lbs
1X3 205lbs
1X3 225lbs
1X3 235lbs
1X3 255lbs*easy bench session; switched to floor press to keep the lockout fresh

Rack Pulls:
1X2 275lbs
1X2 325lbs
2X2 385lbs
3X3 435lbs*belted, felt light, happy with the speed on these pulls

__________________
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."

IronLion23

October 10th
Week 5, Day 3

Bench Press:
2X2 165lbs
1X3 190lbs
1X3 210lbs
1X3 225lbs
1X3 245lbs
4X2 275lbs

*Bench doesn't feel terrific but it's to be expected with a program like this.
Squat:
2X3 205lbs
1X3 255lbs
2X2 295lbs
2X3 315lbs*light
4X2 335lbs*belted, still felt light; used the last set as a mock meet with calls.

__________________
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."

DJSTARER

Greatest pre-lift discussion... ever....




i couldn't stop laughing for about 5 minutes....

__________________
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

IronLion23

October 15th
Week 6 Day 1:
Squat:
1X2 205lbs
1X2 255lbs
2X3 295lbs
3X2 315lbs*weight felt pretty light; I'm kind of hurting from a flag football game I played in earlier in the week. Stupid decision on my part especially since I will be testing out this week on Friday.

Bench Press: Comp grip with a pause
1X2 165lbs
1X3 195lbs
1X2 225lbs
3X2 235lbs*weight felt really light;
Bench felt really fresh.

Tricep Pushdown:
1X10
1X10
1X9

Seated Cable Row:
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."

IronLion23

October 17th
Test Out:
1X2 205lbs
1X2 255lbs
2X2 295lbs
1X2 315lbs
1X1 405lbs-Briefs, wrap, belt-crushed
1X1 445lbs-full gear, crushed
1X1 475lbs-full gear, crushed
*the last squat felt very light, however, since this was a 15lb PR my coach pulled the throttle. In all honesty I probably have 520lb squat in me according to my teammates.

Deadlift:
1X3 275lbs
1X2 325lbs
2X2 385lbs
1X1 435lbs*belt
1X1 495lbs*belt, light
1X1 545lbs*full gear, crushed
1X1 585lbs*full gear, hit pretty solidly*12lb PR*
Overall all I probably had another 10 or so pounds left in my pull.

I decided to use today as a bench rehab day instead of testing this lift. Overall, I would have like to squat 5 plates but I'm glad that my coach made me exhibit some self control.

__________________
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."

DJSTARER

hahahahaha. i can see this being a long-term, reoccuring joke. Powerpuns... hilarious

__________________
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

IronLion23

October 20th:
Squat:
2X2 225lbs
1X2 275lbs
1X3 295lbs
2X2 315lbs*killed these
2X2 335lbs*belt; used these as practice for the meet with calls. Hit perfect depth.

Bench:
2X3 175lbs
1X2 205lbs
2X2 225lbs
3X3 260lbs*felt pretty strong

Tri Pushdown:
1X12
1X12
1X15

Good Mornings:
1X5
1X5
1X5

Pull ups:
8X4

Weighted Push Ups: 45lb plate
1X20
1X15
1X12

For Fun**
Preacher Curls:
1X10 75lbs
1X6 95lbs
1X4 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."

DJSTARER

what a big, dumb animal. We were very lucky to see him lift in person.

__________________
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

IronLion23

October 23
Week 7 Day 2:
Deadlift to Knees:
2X2 295lbs
1X1 355lbs
1X3 385lbs
2X3 405lbs*all of these were pretty easy

Close Grip Floor Press:
1X6 135lbs
1X8 185lbs
1X4 225lbs
1X3 245lbs
1X3 245lbs

Dips:
1X10
1X10
1X10

Tri Pushdown:
1X10
1X10

Rack Pulls:
2X3 325lbs
1X2 385lbs
4X2 435lbs*belted-killed these 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."

DJSTARER

you and I have to decide what crazy eating contest we are going to have after the meet. CiCis?

__________________
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