Duke

My current PRs are:

Deadlift 475x1 - moderate difficulty
Bench 240x2 -easy
Power Squat 325x3, 350x1 -moderate IPF depth
Jerk w/ split 245x1 easy (old, march of 2007)

Competing this Saturday in the January strongman challenge in Cissna Park, IL

I haven't been successful in the past 8 months at increasing my overhead press, and that will have to change.

BENCH/upper body

Bench press (paused every rep)
135x3
155x3
185x3
195x3
205x2
215x1
225x1
135x2
135x5 (close grip)

Good. Got lots of work in with no failing. Pausing is much harder than touch and go.

Kroc Row

35x10 (each side)
110 x 23 (right) PR
110 x 18 (left)

DJSTARER

best of luck. what part of the city is cissna park in?

__________________
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

b-boy

man duke you got my respect bro, i trained this past saturday (for the hell of it) with pro strongman BJ Barrabus (from my home town) and that shit is hard as hell, i suck at the atlas stones cause im short with short arms and i could barley even get my arms around the 360lb stone, shit that was hard, i did a keg press better than anyone else though..LOL i didnt try the overhead log press, or the truck pull, i messed around with the yolk walk (that was hard..LOL) and they only had 500+ on the yolk..LOL I use to tease bj and talk shit, but after doing some of that shit i gotta whole new respect for strongmen to say the least..LOL

RaSP

LOL. B-Boy I'm thinking it's all that size you have that made the stones hard to grip. No doubt on that strongman stuff tho. Way hard.

*R*

__________________
~~~Dumb Animal~~~

I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year...

6'4" @ 214. Finally got back to 500lb deadlift.

Duke

Barabas is a beast...I saw him at the Central USA event in Kokomo, I think he won the axle press w/ 15 reps, if I'm thinking of the same guy.

Dustin, I'm not even sure where Cisna park is. It's like 2.5 hours south of the north suburbs.

Duke

Speed clean and jerk, like 6-8 sets of 3 w/ 135.

135 felt light...ready for the competition on saturday.

DJSTARER

best of luck bro. competing is always an experience.

__________________
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

Duke

Competed today at the IL US January Challenge, and did terrible.

Max OHP from rack
Attempt 1: 225
Attempt 2: 250 (fail)
Attempt 3: 250 (fail)

250 just wasn't there today. Strategically for placing purposes, I should have done 235 on my second attempt and 240 on the 3rd.

Trap bar Deadlift 465 lbs

Got 1 rep. Couldn't do another one. I should have bounced the weight after doing 1 rep, but my grip was gone because I didn't grab the handles in the middle. I'm convinced that I straight bar deadlift more than I do on the trap bar...lol.

Front Hold 45 lbs - 14 seconds I think? The worst time of anyone there.

250 lb 12'' log cleans - got 1 rep. Couldn't do another one. It was my first time using a 12'' log. If I had more time to practice with it I'd be much better off.

2'' axle V-bar hold 148 lbs

I held it for 25 seconds. Pretty sure I beat all the lightweights, and one of the heavyweights got 30 seconds. How? I really don't know. Probably from my days as a grip goon.

Anyway, lots of work to do. I did 245 lbs overhead like in march of 07', no excuse for me to not be doing like 265 by now.

Duke

ME Upper body

Bench/OHP movement - multiple sets of 1-5 reps
Flat DB bench (palms horizontal) 3 sets of 6-8
Horizontal Rowing - 4 sets of 6-8
Kroc DB row - 1 set of 15-25 reps

LOWER body assistance work (quad emphasis)

High pull/olympic variation - fast sets of 3
Full Front squat 3 sets of 5-8 reps
Barbell Split Squat - 2 heavy sets, burnout set

Upper body assistance movements

Standing military press (wave reps/sets)
Weighted pullups/chinups - 3 sets
Weighted Dips 3 sets of 6-8
Rear delts 3 sets
Curls - 3 sets

ME LOWER

Heavy Power Squats or variation 6-8 sets of 2-4 reps

Deadlift variation w/ no belt (RDL, platform pull, partial deadlift, DL off blocks, sumo, regular DL) 4-6 sets of 1-3 reps (no more than 90%)

OR high volume yoke carries, farmers walk, and other events.

Plank hold / ab exercise

Grip ; -)

This is what's going to help me to win teen nationals...My plan is to get up to 210 lbs this season and then cut to 200 for Teen nationals LW division. I'm going to focus on the 4-6 rep range on my upper body movements for the first phase, and I'll add in a burnout set at the end of my working sets (A set of 10-20 reps). My squatting movements will stay in the 2-4 rep range w/ multiple sets.

I will train events only sporadically as I lift in a college gym. When I get out of school in May, I am going to simplify my gym training tremendously to a few basic lifts, and put all of my energy into high volume event training.

GYM Goals by May 08':

Conv. Deadlift 510x1
Power Jerk 265x1
Power Squat to IPF depth w/ belt only 405x1
Full front squat 315x1 w/ no gear

I'm going to accomplish this by cutting down to only 1 ME upper body day. Heavy horizontal and vertical pressing in a week is just retarded. I will only be doing 1 HEAVY pressing movement per week. On my assistance day I will be doing strict pressing that is far from failure and tricep work.

For nationals I have to:

TRAIN MY STUPID TRUCK PULL. I will be buying a sled to train this movement on my lower body days. Strengthen my calves and quads.

Get some experience using the 8'' log. This shouldn't be too challenging for me, I just need to get my gym strength up there.

Tire flips 500 lb "hard tire"- Figure out a way to train for this, lots of martial arts for endurance and also power cleans for explosiveness.

Farmers Walk 210 lbs per hand - practice turning

Strones - 175, 200, 225, 260, 300 get to the B&W gym and Hickson's place to train high volume stone loading. Use tacky.

beck26

good luck brotha. work hard.

Duke

Yeah, we'll see about the sled.

ME UPPER

Closegrip bench
135x3
135x3
155x3
185x3
195x3
200x3
210x2
215x1

DB Flat bench
55's x 10
55's x 10
55's x 10
55's x 7

Chest supported T-bar row
2 plates x 10
2 plates x 10
2 plates x 10

The closegrips were nice and easy...the DB bench and rows look like light weight, but I'm trying to improve my work capacity. I felt extreme nausea right after the workout so I skipped the DB rows. My work capacity is pitiful.

Duke

Lower body assistance / explosive

Power Clean
135x2
155x2
185x2
225x1
235x0 (rested for 30 seconds)
235x1 PR

Front Squat
135x5
185x3
205x2
225x2

Keeping it light. My plan is to do 225 for 8-10 sets of 3 reps next week, and go lighter on the cleans. I was going to do single leg work afterwards but it felt like crap so I skipped it.

romanaz

do you compete in bench press?

__________________

FDU Devils Weightlifting
94kg 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

Duke

No, not now at least.

Duke

Upper Body Accessory

Strict Press (standing)
135x5
135x5
135x5

EZ. Just going to add 5 a week.

Weighted Pullups (palms away)
bw x 5
25 lbs x 5
25 x 5

Felt kind of crappy, so I decided to switch the exercise

Various lat pulldowns for many sets of 4-6

Finally decided on this

Free motion single arm lat pulldown

3x8 each side up to #11.

Will probably be using the full stack on this thing w/ 1 arm within a week or two. But my left lat is lagging behind the right one, so this is good for me.

Weighted Dips
bw x 3
45 lbs x 8
45 x 8
45 x 6 (lost concentration)
bw x 2 (immediately after last set)

Not bad.

Machine Preacher curls (i have no shame)
#5 x 10
#6 x 10
#3 x 18

romanaz

then why the benching? According to the log, your goal is 300lbs overhead. Benching does not fit that imo. In fact, it probably is totally against your goal for your overhead work.

__________________

FDU Devils Weightlifting
94kg 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

danman77220

If he's benching PL style, that way of benching is a great way to build the tris, especially the CGBP which he's been doing. The tris are just as vital as the shoulders for OHPing. I find that when doing momentum based OHPs, like jerks and mainly push press, my tris are forced to grind out the remaining portion of the lift. I'd still bench heavy if a heavy OHP was my goal.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

Duke

I disagree. Holding 300 pounds overhead requires lots of tricep and shoulder strength. Also, I don't think doing jerks exclusively are as effective of an upper body exercise as bench and tricep type of lifts.

I clean and jerked 187 my first time trying the lift seriously, all I did before were lots of bench, strict overhead pressing with dumbbells, and some dumbbell split jerks.