IronLion23

Starting next week I'll pair both ME days for Monday and Tuesday. What would you recommend for grip work?

__________________
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."

IronLion23

January 5th
ME Upper
Full range bench press:
1X5(235lbs)
1X5(235lbs)
1X5(235lbs)
This weight felt remarkably light during this training session. I attribute this to adding additional accessory workouts on training off days, a better sleep schedule, and training after consumption of roughly 2,000 calories. I performed each repetition with a pause off my chest, and good explosion to the lockout. When i have good upper body training session, especially when dealing with bench press, I feel as though my upper body is working as one cohesive unit; as I bring the weight towards my chest I am arching my shoulder blades into bench, feeling tightening in my lats, and a tight poised feeling in my triceps. When I press, it feels as tho I am unloading with everythin thing I have, lats are contracting simultaneously with the help of my triceps. I dont feel as if one muscle group is being worked or favored over another.
Close grip Bench press:
1X6(185lbs)
1X6(185lbs)
1X6(185lbs)
1X6(185lbs)
In actuality I could have easily performed four sets of eight reps with this weight. However, I felt it prudent to not completely go to failure. My triceps felt very strong during this move. I also am completely rid of any pains in my left elbow, which would sporadically pop up when i trained with heavier weight. Bring on the weight!!
Pull overs:
1X8(with 50lb dumbell)
1X8(with 50lb dumbell)
1X8(with 50lbs dumbell)
Pull ups:
1X4(all sets were performed with body weight and no additional weight;note: my upper back is still very sore from the previous training sessions)
1X4
1X4
1X4
Lat Pulldowns:
1X8(all sets were performed with 120lbs)
1X8
1X8
Frontal shoulder raises:3X10 with 20 lb dumbells
Side raises: 3X8 with 20lb dumbells

__________________
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

what are you weighing these days?

__________________
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

that's funny you should ask that. I weighed myself last night and i was around 213. I've been trying all kinds of ways to gain weight; increasing carb consumption, eatin those breakfast specials, wendy's late night, and ice cream. However, my strength is goin through the roof. I don't know how to explain it. But i think if my weights keep goin up I'm doin something right so I'll just keep on the path I'm on. When you gettin back from Israel? your training looks hardcore 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."

IronLion23

Janurary 7th
ME Lower
Squat: Full gear; squat suit and wraps(still waitin for my belt to arrive, i think it should be here by today)
1X2(91% max which equates to 365lbs)
1X2(91%max, 365lbs)
This weight felt incredibly light considering that at the beginning of fall this was my raw, one rep max. I performed both sets with excellent explosion and very deep depth. Since the training partner I was with is not a powerlifter and does not really grasp the ideas or know the criteria that the the judges of USAPL are looking for, I decided to go extra deep to eliminate any doubt in my mind. I experienced a slight falter in my first set in that the first rep was performed with good control and explosion, however, on the descent on the second rep i fell backwards dumping the weight. Therefore, I had to re rack the weight, and wait and re-wrap myself to finish the first set. The second set: both reps were performed flawlessly in my opinion. Personal thought: I wish that there were seminars that merely instructed lifters on how to use equipment alone instead of guessing and learning from experience alone.
Deadlift: with suit on, straps up; still no belt
1X3(80% max which is 420lbs)
1X3(80%max)
1X3(80%max)
All of these sets were done with good explosion off the floor to the lockout. I maintained good form by keeping my head up towards the ceiling which decreases the chance of arching my back into a position resembling a C.
Overall, this weight felt very light even without the use of chalk or a belt. Can only imagine what damage i can do once i get my belt!
Green Band Good Mornings:
1X15
1X15
1X15
1X15
Light Hamstring Curls:
1X12(All sets were performed with 70lbs as a means of promoting blood flow and stretching of my hamstrings)
1X12
1X12

__________________
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

i'm home. did you get that email from dan? I was confused by the wording. Did you register for the Jan meet or not?

__________________
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

yea i got that all cleared up. Dan messed up the e-mail. The names he listed were the people that are registered. So I'm registered for the 26th.

__________________
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."

romanaz

i take it your trying to gain weight on a dirty diet? Wouldn't it make more sense to bulk clean and possibly gain muscle over fat and then use that muscle to lift more weight? Just a thought.

__________________

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

trust.


his diet is in check.


A dirty diet is the same thing as a clean diet, only with no regards to total kcals and macro source. Carbs from sugar are actually better for gaining size than carbs from beans... (just an example). He is very anabolic right now. He eats about 5-6, 1000kcal meals (or more) each day. Tons of protein, tons of past, tons of good fat.... just with a little cake on the side. He is underweight for his class, so being as anabolic as possible is the goal.

__________________
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

January 8:
ME Upper
Bench Press
1X4(245lbs)
1X4(255lbs)
1X4(255lbs)
All of the above sets were performed with good control. Overall the weight felt very manageable. By this point in the day, actually it was around 7:30pm, I had consumed a large amount of calories and was really energetic. I had good explosion off my chest, solid lockout, and was able to complete all reps without any assistance.
Close Grip Incline Bench Press:
1X5(185lbs)
1X5(185lbs)
1X5(185lbs)
1X5(185lbs)
1X5(205lbs)
At this point during the training session, I was well warmed up and very focused; new playlist helped with this a lot. The weight felt very manageable and I had consistent explosion throughout all sets except for the last two reps of the last set, which i increased the weight by 20lbs. I was able to complete all the reps however I did require excess leg drive for the last two reps for the lockout.
Pull Ups
1x4(All of these sets were performed with a wide grip)
1X4
1X4
1X4
1X4
1X4(All of the subsequent sets were performed with a very narrow grip)
1X4
1X4
Side Shoulder Raises:
1X10(20lb dumbell)
1X10(20lb dumbell)
1X10(20lb dumbell)

__________________
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."

IronLion23

DE Lower(Deloading) January 10
Lunges:
1X8(each leg) 65lbs dumbells
1X8
1X8
1X8
Good Mornings with Green Band: note: there was ample slack in the band in between my feet thus making the contraction at the top more difficult.
1X20
1X20
1X20
1X20
Hamstring Curls:
1X10(All sets were performed with 80lbs and no more than a minutes' rest)
1X10
1X10
1X10
Standing Cable Crunches:
1X10(All sets were performed with 70lbs)
1X10
1X10
1X10
1X10
1X12

__________________
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."

IronLion23

January 11th, 2008:
Re Upper:
Close Grip pull ups:
1X8
1X8
1X8
1X8
Close Grip Incline Bench Press:
1X6 at 155lbs
1x6 at 175lbs
1X6 at 185lbs
1X6 at 185lbs
Dumbell Pull Overs:
1X10 at 55lbs
1X10 at 55lbs
1X10 at 55lbs
Side Shoulder Dumbell raises:
1X10 All sets were performed with 20lb dumbells.
1X10
1X10
1X10
Frontal Shoulder raises:
1X10 All sets were performed with 25lb dumbells.
1X10
1X10
During the Incline Bench Press I felt very strong through the lockout, which is normally a weakpoint for me. I feel that the shoulder work I have been doing has been a good aid in breaking down this barrier. Again, this training session was very effective since I was able to consumer over 2,000 calories before hand.

__________________
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

i really like the exercise selection for that RE upper. You're def starting to get it.

Also, how the **** did your incline press get that strong? I need to know, because mine blows.

__________________
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

Ok, due to a career enhancing conference that I attended the last week was a bit hectic for training. However, here is a summary of what I was able to accomplish.
January 14th
ME Lower
Squat:
1X3 at 83% max-this equates to 335
1X3 at 83% max
1X3 at 83% max
All of the above sets were performed with good explosion out of the hole. Also, I the only piece of equipment used were wraps.
Elevated Deadlift:
1X2 at 74% max-this equates to 390lbs
1X2 at 74% max
1X2 at 74% max
During this exercise I stood on two 45lb plates so that I could acheive a greater range of motion. Overall, I had excellent control over the weight off the floor to the lockout.
January 15th
ME Upper
Full Bench:
1X3 All sets were performed raw at 93% max-265lbs
1X3 at 265lbs
1X3 at 265lbs
Dumbell Floor Presses:
1X14 All sets were performed with 65lb dumbells
1X14
1X14
Dumbell rows:
1X8 Overall four sets were performed for each side.
1X8
1X8
1X8
Standing Cable Crunches:
1X10 All sets were performed with 82.5 lbs
1X10
1X10
1X10
Cable pushdowns:
1X8 All sets were performed with 45lbs
1X8
1X8
Overall I was pleased that I was able to handle such heavy weight for the full bench press. Since I was sick at the time due to being undernourished, lacking in sleep, and dehydrated, these reps were more gritty than usual. I struggled most at the lockout yet I still remained very quick off my chest.
January 17th
Re Lower:
Forward Dumbell Lunges:
1X10 All sets were performed with 45lb dumbells in hand
1X10
1X10
1X10
Reverse Dumbell Lunges:
1X8
1X8
1X8
*1X6(each leg) reverse lunges followed by 1X6(each leg) forward lunges.
Decline Crunches:
1X10
1X10
1X8

__________________
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."

IronLion23

January 21st
Me Lower
Squat: Full gear; this entails use of a single ply suit, training belt, and wraps.
1X1 at 375lbs
1X1 at 385lbs
For both of these singles I exhibited fairly good form as well as solid explosion out of the hole. Overall the weight felt very manageable. One note for future training and lifting: I should definetly work on hitting the hole faster.
Deadlift:
1X1 at 405lbs with suit on, however, straps down and no belt.
1X1 at 425lbs with full gear
1X1 at 475lbs with full gear
After these deadlifts I felt pretty strong concerning my midsection. It felt real good to be training with a belt especially after all the heavy training I had been doing, beltless, over my winter break. I believe I performed all the above sets with good speed off the floor all the way to the lockout.
Dumbell Pull Throughs
1X12 All sets were performed with 60lb dumbell in hand.
1x12
1X12
1x12

__________________
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."

IronLion23

Ok, so I'm 5 days out of my competition. Today was my final day of training until my meet on the 26th.
January 22
ME Upper:
Full Bench Press(Raw):
1X3 with 225lbs
1X1 with 225lbs
1X1 with 235lbs
1X1 with 255lbs
All of these singles felt very manageable as I was able to demonstrate good explosion off my chest to a solid lockout.
Dumbell Pull Overs:
1X14
1X14
1X14
1X14
All of the above sets were performed with a 55lb dumbell
Cable Rows:
1X15
1X15
1X15
1X10
All of the above sets were performed with 120lbs with the last set being to failure. After these last two Maximal Effort training sessions I feel that I am well prepared for the upcoming meet. My next post will contain my competition results as well as my feelings and thoughts as to how I felt the competition went.

__________________
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

don't forget your 20g of mono.


and how do you feel about lunch at like.... 1?

__________________
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