XiLe Ultra - The Quest for World Class Strength

XiLe Ultra · 12-24-2008, 11:53 PM

New journal, new goals. My goal is as the title states, I'll be increasing my strength and I want to begin competing in drug tested powerlifting competitions sometime in 2009. I don't limit my training to powerlifting though, I have also added Olympic lifts into my routine.

My stats

Height: 6'0"-6'1"
Weight: 200lbs

Personal Records

Deadlift: 475lbs
Bench Press: 255lbs
Squat: 245lbs
Power Clean: 205lbs
Full Clean: 165lbs
Jerk: 205lbs
Standing Overhead Press: 165lbs
Single Arm Barbell Power Snatch: 105lbs
CoC #2 for 4 reps
Single Arm Barbell Deadlift: 185lbs
Single Arm Barbell Deadlift w/ hook grip: 225lbs

My squat is lower than my bench due to the recent switch to my maximum depth, my joints are flexible therefore my butt touches my heels when I squat, I used to not squat deep because of knee pain, but I found that my knees only hurt because I used them as brakes...I am incapable of doing a parallel squat because of this, I have to do either a quarter squat or all the way down.

I may or may not do a competition in February, the reason I may not do it is that it may interfere with my plan.

What I want to do is bulk while increasing my strength until March, then cut down below 180lbs. Then increase strength once more, I want to do competitions @ 181 in the near future but eventually move up to 198.

I won't be lifting until monday because I am giving my central nervous system rest. I may do grip until then.

My goals by the end of 2009 are

Bench: 315
Squat: 365
Deadlift: 585
CoC #3 for 1 rep

**DJSTARER** · 12-25-2008, 04:16 AM

start doing those knee bends (russian for squats)

XiLe Ultra · 12-25-2008, 09:45 PM

Quote:

Originally Posted by DJSTARER

start doing those knee bends (russian for squats)

Aye aye chief, will be hitting them 2-3 times a week, if not directly then with full cleans.

HG Grippers

Right Hand

HG200x5
HG250x5
HG250x3
HG250x3
HG200x20 clicks
HG200x30 clicks
HG200x50 clicks

Left Hand

HG200x5
HG250x1
HG250x1 forced/eccentric
HG250x1 forced/eccentric
HG250x3 forced/eccentric
HG200x20 clicks
HG200x20 clicks
HG200x20 clicks

Finger Pushups

BWx5
BWx5
BWx5

Ironmind Expand Bands

Blue x .5
Yellow x 3
Yellow x 3
Yellow x 3
Red x 20 partials

The bands are in this order from easiest to hardest.

White
Green
Yellow
Blue
Red

XiLe Ultra · 12-29-2008, 08:20 PM

Deadlift

135x10
225x5
315x5
405x1
500x0
485x0
405x3

I'd like to get 500, but I think I'll just focus on my squats for now and then work on deadlifts later.

Power Clean and Jerk

135x1
135x1
185x1
185x1
185x1
185x1
135x3

Full Clean to Front Squat

135x3
135x3
135x3

Pullups

BWx3
BW+25x3
BW+25x3

One-Arm Barbell Power Snatch

95x1
95x1
95x1
95x1
95x3
85x1 left side, but my shoulder was giving me problems so I stopped.

DB Preacher Curl

30x5
50x3
50x3
40x5

CoC #2

Right Hand x 1
Right Hand x 1
Right Hand x 2+1

Left Hand x -1
Left Hand x -1
Left Hand x -3

Wrist and Forearm Work

**bigDman** · 12-29-2008, 09:48 PM

how close are you to the hg300

do you have any other grippers besides teh hg ones

**DJSTARER** · 12-29-2008, 11:41 PM

your squat will carry over to your deadlift. The deadlift does not carry over the same way.

XiLe Ultra · 12-30-2008, 01:26 AM

Quote:

Originally Posted by bigDman

how close are you to the hg300

do you have any other grippers besides teh hg ones

It's been a while since I attempted the HG300, I forget whether it was harder or easier than the CoC #2.5. But I'm very close the 2.5 on a good day, I can be pretty inconsistant.

I have HG100 all the way to HG350.
I have CoC #2, #2.5...3 and 4 are on their way

I want to do negatives with the 3 and just see how damn hard the #4 is.
I lost my CoC #1 on vacation

Quote:

Originally Posted by DJSTARER

your squat will carry over to your deadlift. The deadlift does not carry over the same way.

This is true and what I'm relying on.

XiLe Ultra · 12-30-2008, 09:43 PM

Weak day today, I was sore almost everywhere, even the chest somehow...

Power Clean and Press

135x3
155x2
155x2

Power Clean and Jerk

155x1
185x1
185x1
205x1
185x1

The 205 locked out, however when I tried to go into a straight standing position I started to go sideways (forgot to do the overhead side bends to help me fix this stability issue). I felt like I was going to fall so I brought it down. I need a gym where I can drop weights so I can feel more confident about doing these.

Bench Press

135x5
185x3
225x3
225x3
225x3

I knew from the moment 135 felt sticky that I was feeling weak. 135 should go up and down very smoothly and feel light as a feather!

Close-Grip Bench Press

135x5
185x3
185x3
135x2 long pauses
135x3 long pauses

XiLe Ultra · 12-31-2008, 08:24 PM

Squats

135x5
185x3
225x1
225x1
225x1
225x1
225x1

Well 225 came up pretty easily

Front Squat

135x3
185x1

Felt worn down mentally after the back squats.

Hack Squat Bottom Partials

180x3
180x3
180x3

Barbell Overhead Side Bends

45x3
45x3
45x3

Hanging Windshield Wipers

BWx6
BWx3
BWx3

XiLe Ultra · 01-02-2009, 04:35 PM

My workout routine is all over the place next week, it will be back on track next week.

Running on 3 hours of sleep I wasn't there mentally, so no maxing today, it wouldn't have been any good.

135x12
185x3
225x1
245x1
225x1 paused@sticking point
225x1 paused longer@sticking point
225x2 paused @ sticking point
185x5 paused and moved between 2 sticking points
185x1 super long pause at lower sticking point
185x1 super long pause at both sticking points

Flat Dumbbell Press

90x3
100x3
100x3 or 4 I can't remember whether I failed 4 or 5.

PR only because I didn't start with it.

Floor Flyes

70x3
70x3
70x3

**bigDman** · 01-02-2009, 10:28 PM

I use to do alot of gripper stuff. I got the 2.5 and the hg300 closed and got close on the 3 but then lost interest

XiLe Ultra · 01-02-2009, 10:39 PM

I know what you mean I'm geting lazy on training grip...

XiLe Ultra · 01-04-2009, 01:39 AM

Power Clean and Press

135x3
135x3
155x1
175x1 clean, failed press

Power Clean and Jerk

175x1
185x1
185x1

These had been giving me elbow and shoulder problems, but it's feeling better now...my left shoulder still kind of hurts.

Deadlift

135x5
225x3
315x3
405x3
405x2
315x6 2 to knees + 1 full, 2 times.

I did conventional until 405, then I switched to sumo because my back felt like it was rounding at 315.

These killed, my legs are sore and my lower back was a little sore too...that pump was awful

Glute-Ham Raise

BWx3
BWx3
BWx3
BWx3

One Arm Barbell Power Snatch

95x1
95x1
95x1
95x1
95x1

Dumbbell Preacher Curl

35x5
45x5
50x5
50x5
60x3 eccentric
70x1 static hold

Overhead Side Bends

45x2
45x3
45x3

Ab and Oblique Work

Hanging Windshield Wipers
Hanging Upside Down Flutter Kicks
Bosu Pllank
Reverse Bosu Plank (not upside down bosu, but feet on bosu)
Reverse Bosu Plank with 90lbs on my back for 50 seconds

Grippers

Right Arm

HG200x50 clicks
HG200x50 clicks
HG200x60 clicks

Left Arm

HG200x30 clicks
HG200x30 clicks
HG200x30 clicks

Ironmind Expand Bands

Yellowx8
Yellowx8
Yellowx8 paused final rep

2 Finger Deadlift Held all for at least 10 seconds

135x1
135x1
135x1

XiLe Ultra · 01-05-2009, 08:07 PM

Dumbbell Bench Press

80x5
90x3
100x3
105x3
105x3
105x3

Power Snatch

95x3
115x3
135x1
135x1
135x1
135x1

Power Clean and Jerk

135x1
135x1
155x1
185x1
185x1
185x1
185x1

One Arm Barbell Power Snatch

95x1
95x1
95x1
95x1
95x1

Dumbbell Preacher Curl

30x5
50x5
50x5
50x6 only 5 with left arm

XiLe Ultra · 01-06-2009, 09:43 PM

Full Clean + Front Squats

135x1 + 5
135x1 + 5
155x1
165x1
165x1
135x1 + 3 long paused

Tried some back squats after but my lower back was way too sore to handle any more squatting

Overhead Side Bends

45x4
45x6
45x4

Overhead Squats

45x5
45x5
45x5

Ab Destruction

Lots of stuff, I couldn't do a crunch by the end of it.

**bigDman** · 01-07-2009, 12:16 AM

overhead squats suck

XiLe Ultra · 01-07-2009, 07:09 PM

Grippers

Right Hand

HG250x3
HG250x3
HG250x3
HG300x1
CoC #2.5 x Very Close
CoC #2.5 x 1?*
CoC #2.5 x Very Close
HG300x1

*Wasn't sure whether I got that 2.5, I felt like I had and when I tried to look at it because my pinky was blocking it and when I tried to look at it from the side I lost it. Next time I'll get it properly!

The HG300 was a sure close, I held the handles at the full close for a few seconds.

Left Hand

HG250x1
HG250x1
HG250x1
HG300x1 eccentric
CoC #2.5 x 1 eccentric
CoC #2.5 x 1 eccentric
CoC #2.5 x 1 eccentric
HG300 x1 eccentric

Eagle Catcher

ECx5
ECx5
ECx5

As far as I could close it.

2 Hand Plate Pinch

35 x to failure
35 x to failure
35 x to failure

2 Finger Plate Pinch

10 x to failure
10 x to failure
10 x to failure

Wrist Lever + Reverse Lever

10x5 + 10x5
10x5 + 10x5
10x5 + 10x5

I have a dumbbell handle, and I put the weight on one side so I could use it as a lever.

Forearm Extension

25x3
25x3
25x3

Ironmmind Expand Bands

Yellowx5
Yellowx5
Yellowx10

Quote:

Originally Posted by bigDman

overhead squats suck

That they do

**bigDman** · 01-08-2009, 11:28 PM

nice job on the gripper progress. i have the kta program if you want it

**powerman2000** · 01-09-2009, 12:23 AM

Why so much work on the grip?

XiLe Ultra · 01-09-2009, 11:38 PM

Alright I did a squat day and a bench day, but it's not even worth updating, my joints are killing me and I've gained a lot of weight and have decided to low carb cut. I am going to get the carbs back in for a week when I go for my PL competition in February. (deadlift only)

Numbers are all going to drop but will return as soon as I get the carbs back in. I'm at 212lbs now...

I think I'll fully end my cut @ 175 (glycogen depleted) so probably around 181-182 when carbs are back.

Quote:

Originally Posted by bigDman

nice job on the gripper progress. i have the kta program if you want it

Never heard of it but I'll take it.

Quote:

Originally Posted by powerman2000

Why so much work on the grip?

I want to close the CoC #4 one day, the other stuff is for having strong functioning fingers and armwrestling.

XiLe Ultra · 01-09-2009, 11:52 PM

Grippers

Right Hand

HG150 x warmup
CoC #1.5 x 1
HG300x1
HG300x1
CoC #3 x 1 eccentric

Left Hand

HG150 x warmup
CoC #1.5 x 1
HG300 x 1 eccentric
HG300 x 1 eccentric
CoC #2.5 x 1 eccentric

Eagle Catcher

ECx8
ECx8
ECx8

Ironmind Expand Bands

Green x 8
Yellow x 5
Blue x 5

XiLe Ultra · 01-12-2009, 08:25 PM

Started low carbing, already feeling weak...

Deadlift

135x10
225x20
225x20
225x20

Pullups

BWx5
BWx5

Rear Delt Flye

135x10
180x10
90x20

Underhand Machine Rows

145x8
100x20
100x20

Dumbbell Curls

30x5
40x5
50x3

Machine Curls

125x8
125x8
125x8

45 Minutes on the Elliptical

Today

Bench Press

135x10
185x10
185x8
135x10

I was going for 185 3x10 but I just don't have any neuromuscular connection without my precious glycogen.

Flye Machine

150x10
180x10
210x10

Skullcrushers

70x15
70x10
70x12

Cable Pushdown

30x20
50x20
50x20

45 Minutes on Elliptical

XiLe Ultra · 01-13-2009, 09:18 PM

Seated Overhead Press

135x8
135x7
135x8

Dumbbell Snatch

70x3
70x3
90x1
90x1

Barbell Snatch

135x1
135x1
135x1

Did a few clean and jerks after that too, but wanted to take it easy on my joints, so just did 1 set of 135 I don't know how many reps.

Cardio, Treadmill and Elliptical 40 minutes total

XiLe Ultra · 01-14-2009, 09:05 PM

Overhead Squats

65x5
65x5
65x5
65x5
65x5

Bench Squats

135x12
225x10
225x15
275x10
225x10 -> 135x20

That last set was insanely hard, I was so tired I felt like falling over and crashing.

Hack Squats bottom partials

90x12
90x14
90x10

I miss having glycogen

Assisted Glute-Ham Raise

BWx10
BWx10

Calf Press

2 plates x 20
3 plates x 20
4 plates x 20

200 calories worth of cardio, not out of shape by any standards

XiLe Ultra · 01-14-2009, 09:06 PM

Overhead Squats

65x5
65x5
65x5
65x5
65x5

Bench Squats

135x12
225x10
225x15
275x10
225x10 -> 135x20

That last set was insanely hard, I was so tired I felt like falling over and crashing.

Hack Squats bottom partials

90x12
90x14
90x10

I miss having glycogen

Assisted Glute-Ham Raise

BWx10
BWx10

Calf Press

2 plates x 20
3 plates x 20
4 plates x 20

200 calories worth of cardio

XiLe Ultra · 01-15-2009, 06:54 PM

Grippers

Right Hand

HG200x10
HG300x1
HG300x1
HG300x1
HG300x1
HG300xalmost 1
HG300xalmost 1

Left Hand

HG200x10
HG300x1 eccentric
HG250x1
HG250x1
HG250x1
HG250x1
HG250x1

I was very suprised, last time I cut carbs my power level on grip dropped a ton. HG300 was easier than before, and my left hand was stylin today!

Eagle Catcher

1 full close and hold until it hurt like a bitch
1 as far as I could go without bending the fingers like a claw (didn't move much)
ECx5

Ironmind Expand Band

Bluex5
Bluex5
Bluex5

My left hand wasn't quite getting the full range of motion, some reps on my right weren't either.

Reverse Wrist Lever + Wrist Lever

10x5 + 10x5
10x5 + 10x5
10x5 + 10x5

XiLe Ultra · 01-16-2009, 06:12 PM

Bench Press

135x10
185x5
225x3
225x2
225x3+1

Flat Dumbbell Press

90x3
90x3
90x5 Classic Style Pressing

I tried going back to the way everyone does dumbbell benching and it was still easier, the tucked variation is hard stuff.

Dips

BWx10
BWx10
BWx10

Dumbbell Overhead Extensions

100x3
100x5
100x5

Cable Extensions

95x5
95x3
95x4

stack

30 Minutes Cardio

XiLe Ultra · 01-17-2009, 05:05 PM

Deadlift

135x10
225x6
315x3
405x1
455x0
315x8
315x8

If I had gotten 455, I'd probably aim for 485+ in competition. I think I'll shoot for 455-465.

Pullups

BWx5
BWx5
BWx5

Barbelll Rows Slow Reps

135x5
135x5
135x5

Some Cleans and Snatches

Single Arm Barbell Power Snatch

95x1
95x1
95x1
95x1
105x1
115x0
95x1

Barbell Curl

95x5
95x5
95x5
135x0

I use very strict form on barbell curls, and 135 was coming up and just stuck at one point and I couldn't push it, if I used back or swing it would have come up easily.

I wanted to see where my bicep strength was at after so I did the 50's on hammer curl, and they felt like 60's did before. Going to try 135 again when I feed my carbs back before competition.

XiLe Ultra · 01-19-2009, 08:23 PM

Bench Press

135x10
185x5
225x4+1
135x50 (5:24)

Dumbbell Flat Bench Press

70x10
70x10
70x5

Dips

BWx10
BWx10
BWx15

Machine Flyes

180x5
240x1 + static hold to failure
240x1 + static hold to failure
240x1 + static hold to failure

Cable Pushdown

50x20
50x20
95x7

HIIT on treadmill for 13 minutes An additional 5 minutes of walking

Intervals were 1 minute high/2 minute low.

High Intensity Speed: 8mph, 9mph, 10mph, 11mph

Low Intensity on Elliptical for 30 minutes

XiLe Ultra · 01-20-2009, 08:07 PM

One Arm Barbell Power Snatch

95x1
95x1
105x1
110x1
110x1
110x1
95x3
95x3

Left Arm

95x1
85x1 for a bunch of sets

Power Clean and Jerk

135x3
135x3
185x1
135x3
135x3

Barbell Power Snatch

135x1
135x1
135x1

Barbell Shrugs

135x10
225x6
315x5
405x5
225x10
135x50

30 Minutes LI cardio

12-29-2008, 11:41 PM	#6
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,517 Recipes: 0 Rep Power: 490	Re: XiLe Ultra - The Quest for World Class Strength your squat will carry over to your deadlift. The deadlift does not carry over the same way. __________________ 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

12-30-2008, 09:43 PM	#8
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Weak day today, I was sore almost everywhere, even the chest somehow... Power Clean and Press 135x3 155x2 155x2 Power Clean and Jerk 155x1 185x1 185x1 205x1 185x1 The 205 locked out, however when I tried to go into a straight standing position I started to go sideways (forgot to do the overhead side bends to help me fix this stability issue). I felt like I was going to fall so I brought it down. I need a gym where I can drop weights so I can feel more confident about doing these. Bench Press 135x5 185x3 225x3 225x3 225x3 I knew from the moment 135 felt sticky that I was feeling weak. 135 should go up and down very smoothly and feel light as a feather! Close-Grip Bench Press 135x5 185x3 185x3 135x2 long pauses 135x3 long pauses __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

12-31-2008, 08:24 PM	#9
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Squats 135x5 185x3 225x1 225x1 225x1 225x1 225x1 Well 225 came up pretty easily Front Squat 135x3 185x1 Felt worn down mentally after the back squats. Hack Squat Bottom Partials 180x3 180x3 180x3 Barbell Overhead Side Bends 45x3 45x3 45x3 Hanging Windshield Wipers BWx6 BWx3 BWx3 __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-02-2009, 04:35 PM	#10
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength My workout routine is all over the place next week, it will be back on track next week. Running on 3 hours of sleep I wasn't there mentally, so no maxing today, it wouldn't have been any good. 135x12 185x3 225x1 245x1 225x1 paused@sticking point 225x1 paused longer@sticking point 225x2 paused @ sticking point 185x5 paused and moved between 2 sticking points 185x1 super long pause at lower sticking point 185x1 super long pause at both sticking points Flat Dumbbell Press 90x3 100x3 100x3 or 4 I can't remember whether I failed 4 or 5. PR only because I didn't start with it. Floor Flyes 70x3 70x3 70x3 __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-02-2009, 10:39 PM	#12
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength I know what you mean I'm geting lazy on training grip... __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

12-24-2008, 11:53 PM	#1
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	XiLe Ultra - The Quest for World Class Strength New journal, new goals. My goal is as the title states, I'll be increasing my strength and I want to begin competing in drug tested powerlifting competitions sometime in 2009. I don't limit my training to powerlifting though, I have also added Olympic lifts into my routine. My stats Height: 6'0"-6'1" Weight: 200lbs Personal Records Deadlift: 475lbs Bench Press: 255lbs Squat: 245lbs Power Clean: 205lbs Full Clean: 165lbs Jerk: 205lbs Standing Overhead Press: 165lbs Single Arm Barbell Power Snatch: 105lbs CoC #2 for 4 reps Single Arm Barbell Deadlift: 185lbs Single Arm Barbell Deadlift w/ hook grip: 225lbs My squat is lower than my bench due to the recent switch to my maximum depth, my joints are flexible therefore my butt touches my heels when I squat, I used to not squat deep because of knee pain, but I found that my knees only hurt because I used them as brakes...I am incapable of doing a parallel squat because of this, I have to do either a quarter squat or all the way down. I may or may not do a competition in February, the reason I may not do it is that it may interfere with my plan. What I want to do is bulk while increasing my strength until March, then cut down below 180lbs. Then increase strength once more, I want to do competitions @ 181 in the near future but eventually move up to 198. I won't be lifting until monday because I am giving my central nervous system rest. I may do grip until then. My goals by the end of 2009 are Bench: 315 Squat: 365 Deadlift: 585 CoC #3 for 1 rep __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

12-25-2008, 04:16 AM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,517 Recipes: 0 Rep Power: 490	Re: XiLe Ultra - The Quest for World Class Strength start doing those knee bends (russian for squats) __________________ 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

12-29-2008, 08:20 PM	#4
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Deadlift 135x10 225x5 315x5 405x1 500x0 485x0 405x3 I'd like to get 500, but I think I'll just focus on my squats for now and then work on deadlifts later. Power Clean and Jerk 135x1 135x1 185x1 185x1 185x1 185x1 135x3 Full Clean to Front Squat 135x3 135x3 135x3 Pullups BWx3 BW+25x3 BW+25x3 One-Arm Barbell Power Snatch 95x1 95x1 95x1 95x1 95x3 85x1 left side, but my shoulder was giving me problems so I stopped. DB Preacher Curl 30x5 50x3 50x3 40x5 CoC #2 Right Hand x 1 Right Hand x 1 Right Hand x 2+1 Left Hand x -1 Left Hand x -1 Left Hand x -3 Wrist and Forearm Work __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-04-2009, 01:39 AM	#13
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Power Clean and Press 135x3 135x3 155x1 175x1 clean, failed press Power Clean and Jerk 175x1 185x1 185x1 These had been giving me elbow and shoulder problems, but it's feeling better now...my left shoulder still kind of hurts. Deadlift 135x5 225x3 315x3 405x3 405x2 315x6 2 to knees + 1 full, 2 times. I did conventional until 405, then I switched to sumo because my back felt like it was rounding at 315. These killed, my legs are sore and my lower back was a little sore too...that pump was awful Glute-Ham Raise BWx3 BWx3 BWx3 BWx3 One Arm Barbell Power Snatch 95x1 95x1 95x1 95x1 95x1 Dumbbell Preacher Curl 35x5 45x5 50x5 50x5 60x3 eccentric 70x1 static hold Overhead Side Bends 45x2 45x3 45x3 Ab and Oblique Work Hanging Windshield Wipers Hanging Upside Down Flutter Kicks Bosu Pllank Reverse Bosu Plank (not upside down bosu, but feet on bosu) Reverse Bosu Plank with 90lbs on my back for 50 seconds Grippers Right Arm HG200x50 clicks HG200x50 clicks HG200x60 clicks Left Arm HG200x30 clicks HG200x30 clicks HG200x30 clicks Ironmind Expand Bands Yellowx8 Yellowx8 Yellowx8 paused final rep 2 Finger Deadlift Held all for at least 10 seconds 135x1 135x1 135x1 __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-05-2009, 08:07 PM	#14
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Dumbbell Bench Press 80x5 90x3 100x3 105x3 105x3 105x3 Power Snatch 95x3 115x3 135x1 135x1 135x1 135x1 Power Clean and Jerk 135x1 135x1 155x1 185x1 185x1 185x1 185x1 One Arm Barbell Power Snatch 95x1 95x1 95x1 95x1 95x1 Dumbbell Preacher Curl 30x5 50x5 50x5 50x6 only 5 with left arm __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-06-2009, 09:43 PM	#15
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Full Clean + Front Squats 135x1 + 5 135x1 + 5 155x1 165x1 165x1 135x1 + 3 long paused Tried some back squats after but my lower back was way too sore to handle any more squatting Overhead Side Bends 45x4 45x6 45x4 Overhead Squats 45x5 45x5 45x5 Ab Destruction Lots of stuff, I couldn't do a crunch by the end of it. __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-09-2009, 12:23 AM	#19
powerman2000 Master Blaster Join Date: Apr 2005 Location: Colorado Posts: 4,590 Recipes: 0 Rep Power: 382	Re: XiLe Ultra - The Quest for World Class Strength Why so much work on the grip? __________________ 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.

01-09-2009, 11:52 PM	#21
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Grippers Right Hand HG150 x warmup CoC #1.5 x 1 HG300x1 HG300x1 CoC #3 x 1 eccentric Left Hand HG150 x warmup CoC #1.5 x 1 HG300 x 1 eccentric HG300 x 1 eccentric CoC #2.5 x 1 eccentric Eagle Catcher ECx8 ECx8 ECx8 Ironmind Expand Bands Green x 8 Yellow x 5 Blue x 5 __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-12-2009, 08:25 PM	#22
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Started low carbing, already feeling weak... Deadlift 135x10 225x20 225x20 225x20 Pullups BWx5 BWx5 Rear Delt Flye 135x10 180x10 90x20 Underhand Machine Rows 145x8 100x20 100x20 Dumbbell Curls 30x5 40x5 50x3 Machine Curls 125x8 125x8 125x8 45 Minutes on the Elliptical Today Bench Press 135x10 185x10 185x8 135x10 I was going for 185 3x10 but I just don't have any neuromuscular connection without my precious glycogen. Flye Machine 150x10 180x10 210x10 Skullcrushers 70x15 70x10 70x12 Cable Pushdown 30x20 50x20 50x20 45 Minutes on Elliptical __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-13-2009, 09:18 PM	#23
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Seated Overhead Press 135x8 135x7 135x8 Dumbbell Snatch 70x3 70x3 90x1 90x1 Barbell Snatch 135x1 135x1 135x1 Did a few clean and jerks after that too, but wanted to take it easy on my joints, so just did 1 set of 135 I don't know how many reps. Cardio, Treadmill and Elliptical 40 minutes total __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-14-2009, 09:05 PM	#24
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Overhead Squats 65x5 65x5 65x5 65x5 65x5 Bench Squats 135x12 225x10 225x15 275x10 225x10 -> 135x20 That last set was insanely hard, I was so tired I felt like falling over and crashing. Hack Squats bottom partials 90x12 90x14 90x10 I miss having glycogen Assisted Glute-Ham Raise BWx10 BWx10 Calf Press 2 plates x 20 3 plates x 20 4 plates x 20 200 calories worth of cardio, not out of shape by any standards __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-14-2009, 09:06 PM	#25
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Overhead Squats 65x5 65x5 65x5 65x5 65x5 Bench Squats 135x12 225x10 225x15 275x10 225x10 -> 135x20 That last set was insanely hard, I was so tired I felt like falling over and crashing. Hack Squats bottom partials 90x12 90x14 90x10 I miss having glycogen Assisted Glute-Ham Raise BWx10 BWx10 Calf Press 2 plates x 20 3 plates x 20 4 plates x 20 200 calories worth of cardio __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-15-2009, 06:54 PM	#26
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Grippers Right Hand HG200x10 HG300x1 HG300x1 HG300x1 HG300x1 HG300xalmost 1 HG300xalmost 1 Left Hand HG200x10 HG300x1 eccentric HG250x1 HG250x1 HG250x1 HG250x1 HG250x1 I was very suprised, last time I cut carbs my power level on grip dropped a ton. HG300 was easier than before, and my left hand was stylin today! Eagle Catcher 1 full close and hold until it hurt like a bitch 1 as far as I could go without bending the fingers like a claw (didn't move much) ECx5 Ironmind Expand Band Bluex5 Bluex5 Bluex5 My left hand wasn't quite getting the full range of motion, some reps on my right weren't either. Reverse Wrist Lever + Wrist Lever 10x5 + 10x5 10x5 + 10x5 10x5 + 10x5 __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-16-2009, 06:12 PM	#27
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Bench Press 135x10 185x5 225x3 225x2 225x3+1 Flat Dumbbell Press 90x3 90x3 90x5 Classic Style Pressing I tried going back to the way everyone does dumbbell benching and it was still easier, the tucked variation is hard stuff. Dips BWx10 BWx10 BWx10 Dumbbell Overhead Extensions 100x3 100x5 100x5 Cable Extensions 95x5 95x3 95x4 stack 30 Minutes Cardio __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-17-2009, 05:05 PM	#28
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Deadlift 135x10 225x6 315x3 405x1 455x0 315x8 315x8 If I had gotten 455, I'd probably aim for 485+ in competition. I think I'll shoot for 455-465. Pullups BWx5 BWx5 BWx5 Barbelll Rows Slow Reps 135x5 135x5 135x5 Some Cleans and Snatches Single Arm Barbell Power Snatch 95x1 95x1 95x1 95x1 105x1 115x0 95x1 Barbell Curl 95x5 95x5 95x5 135x0 I use very strict form on barbell curls, and 135 was coming up and just stuck at one point and I couldn't push it, if I used back or swing it would have come up easily. I wanted to see where my bicep strength was at after so I did the 50's on hammer curl, and they felt like 60's did before. Going to try 135 again when I feed my carbs back before competition. __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-19-2009, 08:23 PM	#29
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength Bench Press 135x10 185x5 225x4+1 135x50 (5:24) Dumbbell Flat Bench Press 70x10 70x10 70x5 Dips BWx10 BWx10 BWx15 Machine Flyes 180x5 240x1 + static hold to failure 240x1 + static hold to failure 240x1 + static hold to failure Cable Pushdown 50x20 50x20 95x7 HIIT on treadmill for 13 minutes An additional 5 minutes of walking Intervals were 1 minute high/2 minute low. High Intensity Speed: 8mph, 9mph, 10mph, 11mph Low Intensity on Elliptical for 30 minutes __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

01-20-2009, 08:07 PM	#30
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,513 Recipes: 0 Rep Power: 480	Re: XiLe Ultra - The Quest for World Class Strength One Arm Barbell Power Snatch 95x1 95x1 105x1 110x1 110x1 110x1 95x3 95x3 Left Arm 95x1 85x1 for a bunch of sets Power Clean and Jerk 135x3 135x3 185x1 135x3 135x3 Barbell Power Snatch 135x1 135x1 135x1 Barbell Shrugs 135x10 225x6 315x5 405x5 225x10 135x50 30 Minutes LI cardio __________________ ISSA Certified Personal Trainer in IL MP #17 (no G & N)

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