The road to 300 lbs overhead - Page 3

Duke · 07-16-2008, 12:44 AM

ME LOWER

Conv. Deadlift
145x3
235x3
(all sets after this point were done with an UNLATCHED lever belt)
325x1
415x2
465x3 PR

Good.

High-bar squats (unlatched belt and knee wraps)
185x3
225x2
315x1
365x1

Not too bad.

Zercher squat from bottom position (high, above parallel, no gear)
315x1
405x1

Lots of mucking around today. Might go do some extra ham work later.

Duke · 07-18-2008, 04:31 AM

DE UPPER

Push press (barbell, one knee bend)
135x3
185x3 -felt unusually hard
135 + chains x 3
135 + chains x 3
135 + chains x 3
135 + chains x 3
135 + chains x 3

Interesting. Can't believe lifetime had huge powerlifting chains to use...awesome.

Decline closegrip bench
135x5
185x2
225x3

This decline bench was RETARDED steep, my head was nearly touching the ground. Awkward as hell, stopped there.

Floor press
135x5
225x3
225x3

Meh.

Standing barbell lockout (chin level)
135x3
155x3

1-arm rope cable row
3 sets of 8

Face pulls
2 sets of 10

Still overtrained. Hopefully my "planned overtraining" idea works well. One more workout tomorrow and maybe some light events on saturday, and then I'm resting the entire week.

**bubba g** · 07-18-2008, 05:28 AM

Nice job Duke.

I don't think I feel anything hit the chest more then extreem decline bench press, or flys.

Why did you do a decline on a close grip which is mainly for triceps? I've never tried close grip that way, maybe I'm missing out on something.

Duke · 07-18-2008, 05:48 AM

Quote:

Originally Posted by bubba g

Nice job Duke.

I don't think I feel anything hit the chest more then extreem decline bench press, or flys.

Why did you do a decline on a close grip which is mainly for triceps? I've never tried close grip that way, maybe I'm missing out on something.

Just trying to overload the triceps. It was a little too extreme an angle for me, the bar kept drifting towards my head and my shoulders were kinda achey. At home my bench has only a slight decline, and I can press 300ish with a medium grip on that.

**bubba g** · 07-18-2008, 06:41 AM

Quote:

Originally Posted by Duke

Just trying to overload the triceps. It was a little too extreme an angle for me, the bar kept drifting towards my head and my shoulders were kinda achey. At home my bench has only a slight decline, and I can press 300ish with a medium grip on that.

It hurts your shoulders because it makes it alot harder to get them in a safe position. You have to focus real hard at pushing the shoulders down, and squeezing your shoulder blades together.Moreso then usual because of the unusual angle.

Duke · 07-19-2008, 03:48 AM

RE LOWER

PL squat (no belt)
135x3
185x2
225x2
275x2
315x6
315x6

Very good considering I'm overtrained and pulled a heavy DL set earlier in the week + I squatted. I don't think I have technically repped 315 that many times WITH a belt.

Leg press (high incline)
135x8
225x10
315x10
405x10

Lying hamstring curls 2x10

Probably lots of grip work tomorrow then I'm resting the entire week.

Duke · 07-22-2008, 06:01 AM

After teen nationals on saturday, I'm going to shift my training towards more bodybuilding goals (I'm straight, I swear). Goal is 18 inch arms, improved work capacity, improved endurance, and to weigh 260 or so. Here are a few pics of me weighing in at around 225.

Duke · 07-27-2008, 12:31 AM

TEEN NATIONALS

Heavyweight division, bodyweight 225.

EVENT 1. Truck pull 20-30 k

Had a bad start but I pumped the rest of the way pretty fast. Time was 33 seconds, beat a few others here.

EVENT 2. Log medley

I pressed the 180 and 200 8'' logs easily, but the 225 (supposed to be a 10 inch, but really looked/felt like a 12 inch) just would not go. Too exhausted from truck pull. Still, many others could not get the third log.

EVENT 3. Tire flip (500 lbs, "hard tire")

This was a good event for me, I was around middle of the pack. My technique wasn't so good because I was missing the bottom tread on occasion. I used a lot of biceps, not good. 39 seconds.

EVENT 4. Farmers Walk

I knew this wasn't going to be my best, but I put forth a good effort. Took the 240's 70+ feet and my grip failed...not good!!

EVENT 5. STONES

I was looking forward to this one to redeem myself. I loaded the 200, 220, 260 with ease, and lapped the 300...kind of. I picked it up off the floor extremely easily, but like I couldn't pull it in to a full squat? I don't have a lot of experience with the heavier stones so it's something I need to work on.

RESULT, 14th out of 16th place. LOL. Honestly it looks horrible, but I didn't screw up any event. I was the lightest competitor in my class pretty much. I've only been able to eat properly since april or so, and I've managed to get up to 225. I'm confident that I'll make it to 250 by years end.

Duke · 07-28-2008, 02:43 AM

Duke · 07-29-2008, 03:02 AM

Here we begin operation GET HUGE.

QUADS

Low-bar PL back squat, deep
135x6
225x4
275x1
315x1
345x6 PR (knee sleeves only)
365x5 PR (knee sleeves + thin nylon belt)

Very good.

Walking lunges
95x10 steps

Stability sucked, and my lower back was pumping the hell up.

Did some stairmaster at max settings for a couple minutes, let me low back relax a little bit.

Leg press
315x8
515x8
605x6 PR
700x6 PR

Whew! heavy!

Workout wasn't as good as I would have liked, but I'm going to keep plugging away and improving work capacity. Lower back was probably still slightly unrecovered so it was getting pumped up.

Duke · 07-30-2008, 01:23 AM

CHEST

Flat Bench Press
95x5
135x5
185x3
235x7 PR
245x4 PR
225x8 PR

Very good.

Dumbbell bench press
60's x 10
60's x 10

Incline Pec-deck
4-5 sets to total exhaustion.

Good workout.

Duke · 08-01-2008, 02:20 AM

BACK / HAMS

Felix style Conventional deads (wide stance, wider grip, no belt)
135x5
225x3
315x3
365x2
405x2
455x0 (GAY.)

Wow I'm a homo. I was getting a ton of leg drive with this wider stance, but I was weaker. It could also be because of my squat workout on monday.

Good mornings
135x3
135x3
155x3
185x3
185x8
225x3

Finally hit a groove with this exercise, easy.

Pullups
bw x 8
bw x 8

Lat pulldowns 3x6

T-bar row 3x5

Leg curls 2x8

Haven't decided if I should continue with the felix deads or just stick with good mornings or maybe even do some sumo pulling. Might add in some weighted 45 degree hypers as well. Thoughts?

Duke · 08-15-2008, 12:55 AM

Been in florida the past 2 weeks. Highlights were:

365x6 squat no belt
405x2, 425x1 squat no belt
245x5, 255x3 flat bench
225x6 incline bench
185x4 standing strict military

That's about it. Training resumes tomorrow.

Duke · 08-16-2008, 04:46 AM

1-arm DB strict press standing
40x5
60x5
70x5
85x5 pr (only got 1 on the left side though..gay)
followed it up with 60x8 on the left side

Good morning (conv. DL stance, no belt)
135x5
135x5
185x5
225x5

Decent, hit a groove.

Chest supported T-bar row
1 plate x 5
2 plates x 5
3 plates x 5
3 plates x 5

Face Pulls 3x10

Seated calves 6x10

Had an assortment today since I missed yesterday's workout so I mixed a couple workouts together. That's OK though because my low back needed some recovering from conv. DLs 2 weeks in a row.

**DJSTARER** · 08-16-2008, 02:05 PM

indeed we have begun spending some time together in the gym. He, myself, and BigDman as well. We all train in rockville

Duke · 08-16-2008, 11:44 PM

ARMS (heh)

Standing tricep extension w/ barbell
45x8
95x10
105x6
115x6

Barbell curls (slightly loose)
45x8
95x5
105x5
115x4

Alt. Hammer curls

4 sets w/ 40's up to 20 reps.

Hammer strength preacher curl
1 giant set, probably in the area of 100 reps w/ a 45 plate

Tricep Pushdown
3x10
1 set of 20

Done. Guns are just about 17 inches now.

Duke · 08-19-2008, 03:14 AM

QUADS

Front squat (no gear)
65x5
135x5
185x3
225x2
275x3
300x1
245x5

Good.

Power squat machine
365x6
495x6
585x6

1-legged leg press 3x10

Exercise bike 5 min.

Decent.

Duke · 08-20-2008, 03:47 AM

CHEST

Incline Bench
120x5
135x5
185x2
225x1
240x3 pr
250x2 pr
225x5

Excellent.

DB flat bench
75's x 6
100's x 6
80's x 10

Chest flyes
2x10
1x12

Decent workout.

**DJSTARER** · 08-20-2008, 11:53 AM

i missed your nationals vid. awsome shit man.

Duke · 08-22-2008, 02:48 AM

BACK / HAMS

Sumo DL (no belt)
135x3
225x2
315x1
365x1
405x3 PR
315 + double chains x 1 HARD
315 + 1 set of chains x 1

God. Starting using hook grip...on the 315 + double chains set my thumbs felt like they were going to explode once I got to the top! LOL!

Good mornings (conv. DL stance)
135x5
185x5
225x5
245x5

1-arm DB row
50 x 6
100 x 6
120 x 6

1-arm barbell row
1 plate x 5
2 plates x 5

Lat pulldowns 3x6

Done.

07-16-2008, 12:44 AM	#61
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead ME LOWER Conv. Deadlift 145x3 235x3 (all sets after this point were done with an UNLATCHED lever belt) 325x1 415x2 465x3 PR Good. High-bar squats (unlatched belt and knee wraps) 185x3 225x2 315x1 365x1 Not too bad. Zercher squat from bottom position (high, above parallel, no gear) 315x1 405x1 Lots of mucking around today. Might go do some extra ham work later.

07-18-2008, 04:31 AM	#62
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead DE UPPER Push press (barbell, one knee bend) 135x3 185x3 -felt unusually hard 135 + chains x 3 135 + chains x 3 135 + chains x 3 135 + chains x 3 135 + chains x 3 Interesting. Can't believe lifetime had huge powerlifting chains to use...awesome. Decline closegrip bench 135x5 185x2 225x3 This decline bench was RETARDED steep, my head was nearly touching the ground. Awkward as hell, stopped there. Floor press 135x5 225x3 225x3 Meh. Standing barbell lockout (chin level) 135x3 155x3 1-arm rope cable row 3 sets of 8 Face pulls 2 sets of 10 Still overtrained. Hopefully my "planned overtraining" idea works well. One more workout tomorrow and maybe some light events on saturday, and then I'm resting the entire week.

07-18-2008, 05:28 AM	#63
bubba g Moderator Join Date: Sep 2005 Posts: 2,937 Recipes: 0 Rep Power: 176	Re: The road to 300 lbs overhead Nice job Duke. I don't think I feel anything hit the chest more then extreem decline bench press, or flys. Why did you do a decline on a close grip which is mainly for triceps? I've never tried close grip that way, maybe I'm missing out on something.

07-19-2008, 03:48 AM	#66
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead RE LOWER PL squat (no belt) 135x3 185x2 225x2 275x2 315x6 315x6 Very good considering I'm overtrained and pulled a heavy DL set earlier in the week + I squatted. I don't think I have technically repped 315 that many times WITH a belt. Leg press (high incline) 135x8 225x10 315x10 405x10 Lying hamstring curls 2x10 Probably lots of grip work tomorrow then I'm resting the entire week.

07-27-2008, 12:31 AM	#68
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead TEEN NATIONALS Heavyweight division, bodyweight 225. EVENT 1. Truck pull 20-30 k Had a bad start but I pumped the rest of the way pretty fast. Time was 33 seconds, beat a few others here. EVENT 2. Log medley I pressed the 180 and 200 8'' logs easily, but the 225 (supposed to be a 10 inch, but really looked/felt like a 12 inch) just would not go. Too exhausted from truck pull. Still, many others could not get the third log. EVENT 3. Tire flip (500 lbs, "hard tire") This was a good event for me, I was around middle of the pack. My technique wasn't so good because I was missing the bottom tread on occasion. I used a lot of biceps, not good. 39 seconds. EVENT 4. Farmers Walk I knew this wasn't going to be my best, but I put forth a good effort. Took the 240's 70+ feet and my grip failed...not good!! EVENT 5. STONES I was looking forward to this one to redeem myself. I loaded the 200, 220, 260 with ease, and lapped the 300...kind of. I picked it up off the floor extremely easily, but like I couldn't pull it in to a full squat? I don't have a lot of experience with the heavier stones so it's something I need to work on. RESULT, 14th out of 16th place. LOL. Honestly it looks horrible, but I didn't screw up any event. I was the lightest competitor in my class pretty much. I've only been able to eat properly since april or so, and I've managed to get up to 225. I'm confident that I'll make it to 250 by years end.

07-28-2008, 02:43 AM	#69
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead

07-29-2008, 03:02 AM	#70
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead Here we begin operation GET HUGE. QUADS Low-bar PL back squat, deep 135x6 225x4 275x1 315x1 345x6 PR (knee sleeves only) 365x5 PR (knee sleeves + thin nylon belt) Very good. Walking lunges 95x10 steps Stability sucked, and my lower back was pumping the hell up. Did some stairmaster at max settings for a couple minutes, let me low back relax a little bit. Leg press 315x8 515x8 605x6 PR 700x6 PR Whew! heavy! Workout wasn't as good as I would have liked, but I'm going to keep plugging away and improving work capacity. Lower back was probably still slightly unrecovered so it was getting pumped up.

07-30-2008, 01:23 AM	#71
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead CHEST Flat Bench Press 95x5 135x5 185x3 235x7 PR 245x4 PR 225x8 PR Very good. Dumbbell bench press 60's x 10 60's x 10 Incline Pec-deck 4-5 sets to total exhaustion. Good workout.

08-01-2008, 02:20 AM	#72
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead BACK / HAMS Felix style Conventional deads (wide stance, wider grip, no belt) 135x5 225x3 315x3 365x2 405x2 455x0 (GAY.) Wow I'm a homo. I was getting a ton of leg drive with this wider stance, but I was weaker. It could also be because of my squat workout on monday. Good mornings 135x3 135x3 155x3 185x3 185x8 225x3 Finally hit a groove with this exercise, easy. Pullups bw x 8 bw x 8 Lat pulldowns 3x6 T-bar row 3x5 Leg curls 2x8 Haven't decided if I should continue with the felix deads or just stick with good mornings or maybe even do some sumo pulling. Might add in some weighted 45 degree hypers as well. Thoughts?

08-15-2008, 12:55 AM	#73
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead Been in florida the past 2 weeks. Highlights were: 365x6 squat no belt 405x2, 425x1 squat no belt 245x5, 255x3 flat bench 225x6 incline bench 185x4 standing strict military That's about it. Training resumes tomorrow.

08-16-2008, 04:46 AM	#74
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead 1-arm DB strict press standing 40x5 60x5 70x5 85x5 pr (only got 1 on the left side though..gay) followed it up with 60x8 on the left side Good morning (conv. DL stance, no belt) 135x5 135x5 185x5 225x5 Decent, hit a groove. Chest supported T-bar row 1 plate x 5 2 plates x 5 3 plates x 5 3 plates x 5 Face Pulls 3x10 Seated calves 6x10 Had an assortment today since I missed yesterday's workout so I mixed a couple workouts together. That's OK though because my low back needed some recovering from conv. DLs 2 weeks in a row.

08-16-2008, 02:05 PM	#75
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114	Re: The road to 300 lbs overhead indeed we have begun spending some time together in the gym. He, myself, and BigDman as well. We all train in rockville __________________ 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

08-16-2008, 11:44 PM	#76
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead ARMS (heh) Standing tricep extension w/ barbell 45x8 95x10 105x6 115x6 Barbell curls (slightly loose) 45x8 95x5 105x5 115x4 Alt. Hammer curls 4 sets w/ 40's up to 20 reps. Hammer strength preacher curl 1 giant set, probably in the area of 100 reps w/ a 45 plate Tricep Pushdown 3x10 1 set of 20 Done. Guns are just about 17 inches now.

08-19-2008, 03:14 AM	#77
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead QUADS Front squat (no gear) 65x5 135x5 185x3 225x2 275x3 300x1 245x5 Good. Power squat machine 365x6 495x6 585x6 1-legged leg press 3x10 Exercise bike 5 min. Decent.

08-20-2008, 03:47 AM	#78
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead CHEST Incline Bench 120x5 135x5 185x2 225x1 240x3 pr 250x2 pr 225x5 Excellent. DB flat bench 75's x 6 100's x 6 80's x 10 Chest flyes 2x10 1x12 Decent workout.

08-20-2008, 11:53 AM	#79
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114	Re: The road to 300 lbs overhead i missed your nationals vid. awsome shit man. __________________ 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

08-22-2008, 02:48 AM	#80
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead BACK / HAMS Sumo DL (no belt) 135x3 225x2 315x1 365x1 405x3 PR 315 + double chains x 1 HARD 315 + 1 set of chains x 1 God. Starting using hook grip...on the 315 + double chains set my thumbs felt like they were going to explode once I got to the top! LOL! Good mornings (conv. DL stance) 135x5 185x5 225x5 245x5 1-arm DB row 50 x 6 100 x 6 120 x 6 1-arm barbell row 1 plate x 5 2 plates x 5 Lat pulldowns 3x6 Done.