Training for a full Powerlifting meet
September 25, 2006 Weight- 348
Speed Bench Press w/bands 225x3 for 9 sets
DB Floor Press 100's x 20
Triceps Pushdowns 100x12, 130x8, 160x6
Pulldowns 200x15, 250x10
Rear Delt machine 50x15
DB Curls 50's x 8, 60's x 5
September 27, 2006 Weight- 342
Squats w/ power pants 135x5, 235x5, 415x3, 505x3, 555x3
FORZA Reverse Hyper 70x7, 70x8
Incline Sit-ups 15
September 28, 2006
4 Board Press 225x5, 315x5, 405x1, 495x1*
DB Extension- elbows out- 50's x 15, 65's x 10, 75's x 10
Plate Loaded Row Machine 135x5, 225x10, 315x5, 405x5
Upright Rows 95x10, 135x10, 135x10
Seated DB Press 70's x 15
Hammer Curls 50's x 10, 60's x 10
October 2, 2006 Weight- 346
Bench Press w/ bands 245x3,3,3,3,3, 275x3,3,3,3
DB Incline 120's x 15, 120's x 9
DB Triceps extension- palms in- 60's x 10, 75's x 8
Row Machine 180x10, 220x12
Side Lateral Raises 25's x 10, 35's x 10
Barbell Curls 95x10, 135x10
October 4, 2006 Weight- 344
Felt tired today, not much sleep
Deadlift 255x5, 455x1, 655x1, 655x1, 655x1, 655x1
Good Mornings 145x10, 235x10
I will try to catch up on my rest and do better next time.
October 5, 2006
Floor Press 135x5, 225x5, 315x3, 365x1
Close Grip Rack Lockouts 335x5, 535x2
Close Grip Bent Row 145x10, 235x10, 325x10*
Shrugs 325x10
Standing DB Press 75's x 10
Hammer Curls 55's x 15
The last three exercises I lifted light because I was feeling some sharp pulling in my biceps and shoulders and I did not want to injure myself. I did lighter weight smoothly to flush the muscles with blood and now I will rest and recover.
October 9, 2006 Weight- 348
Speed Bench w/bands 275x3 for 9 sets
Floor Press 135x15, 225x20, 225x12
Triceps Pushdowns 70x10, 110x8, 140x8, 170x8
Plate Loaded Pulldowns 225x10, 315x10, 405x10
Upright Rows 95x15, 135x15*
DB Curls 55's x 8, 55's x 8
Fantastic Pump- (started NIOX by Nutrex today)
October 11, 2006
Squats 145x10, 235x5, 325x5, add power pants and belt 415x3, 525x3, 575x3*
Forza Reverse Hyper 50x10, 70x10*
Incline Sit-ups 20, 15
Standing Calf 260x10, 260x10
Leg Extensions 120x12, 120x10
Leg Curls 150x10, 150x10
October 12, 2006 Weight- 343
3 Board Press 225x10, 315x5, 405x3, 455x1, 495x1*
JM Press 225x12, 225x12, 225x12
Seated Row 150x10, 250x10, 250x10
Seated DB Press 75's x 20, 90's x 10
Hammer Curls 60's x 10, 70's x 10
October 18, 2006 Weight- 341
Speed Bench w/ bands 135x20, 225x10, 275x3 for 9 sets
Incline Press for reps 135x10, 225x21*
DB Extension w/ elbows out 60's x 10, 70's x 10
Plate Loaded Row 225x15, 225x15, 225x15
Tired
October 19, 2006
Deadlift 255x7, add power pants 455x2, 545x1, 635x1, 705x1
Good Mornings 145x10, 235x10, 325x10*
*personal record
October 24, 2006 Weight- 344
Speed Bench w/bands 135x15, 135x11, 225x3, 295x3 for 9 sets
DB Floor Press 110's x 15
JM Press 135x10, 225x6, 275x6
I am moving too slow and the workout is taking too long. I am going to change some things up.
October 26, 2006 Weight- 342
Squats 145x10, add belt 345x5, add power pants 435x3, add knee wraps 545x3, add suit (single ply Inzer Hardcore) 635x3*
Forza Reverse Hyper 70x12*
Rope Crunches 200x20
October 27, 2006 Weight- 343
4 Board Press 135x15, 225x10, 315x5, 405x3, 475x1, 505x1*
Pulldowns 200x15, 250x15, 250x10
Standing Press 95x10, 145x10, 235x5
Preacher Curl Machine 120x20, 120x10
Dip Machine 250x20, 250x15
October 30, 2006 Weight- 347
Machine Rows 160x15, 220x12, 220x10
Bench Press 135x20, 225x10, 315x10, 405x4
Pulldowns 200x15, 200x10
Pec Deck 100x15, 100x20
Chest Press machine 300x10
DB Curls 50's x 12, 50's x 10, 50's x 10
Rope Pushdowns 200x15
1 Arm Overhead Triceps Extensions 45x10
November 1, 2006 Weight- 348
Deadlift 255x5, 455x2, add power briefs 655x1, 745x1* (Gym PR)
Power Shrugs 235x20, 415x15
November 3, 2006 Weight- 349
Close Grip Bent Rows 135x10, 225x10, 315x5, 365x5
Incline Press 135x15, 225x5, 315x5, 315x8
Rope Crunches 200x20
DB Curls 55's x 10, 65's x 8, 75's x 5
DB Triceps extensions (palms in) 40's x 10, 60's x 10, 60's x 10, 60's x 10
November 6, 2006 Weight- 351
Plate Loaded Chest Supported Row 135x10, 225x10, 315x10, 405x10*
Bench Press 135x20, 225x10, 315x5, 365x9
Upright Rows 115x10, 135x10
Preacher Curl Machine 120x10, 120x11, 120x15
Dip Machine 210x20, 210x20, 210x20
Rope Crunches 200x20
November 8, 2006
Squats 145x10, 255x5, 455x5, 545x5, 615x3 w/ briefs*
FORZA Reverse Hyper 90x10*
Incline Sit-ups 15
November 9, 2006
Standing Press 95x10, 135x10, 195x5, 235x5, 285x2
Plate Loaded Pulldown 225x10, 315x10, 405x20*
Incline Press 135x15, 225x5, 315x8
DB Curls 60's x 10, 60's x 10
JM Press 135x12, 225x10
November 13, 2006 Weight- 354
Bench Press 135x20, 225x10, 315x5, 365x1, 405x1, 455x1, 405x2, 405x3
Machine Rows 200x15, 220x15
JM Press 135x15, 225x10, 225x10
Hammer Curls 55's x 10, 75's x 10
November 15, 2006
Deadlift 255x5, 455x2 w/briefs and belt, 655x1, 765x0 couldn't get any air at the bottom.
Hyperextensions 10, 10
Rope Crunches 200x20, 200x20
Standing Calf Raise 300x10
Leg Extensions 100x15
November 16, 2006
Palms-in Pulldowns 200x14, 200x15, 200x10
Bench Press 135x10, 225x10, 315x1, 405x1, 455x1, 455x1, 405x3
DB Seated Press 75's x 20, 90's x 18
DB Curls 50's x 10, 60's x 8
1 Arm Overhead Triceps Extension 50x10, 60x10
November 20, 2006 Weight- 357
Bench Press 135x20, 225x5, 315x5, 405x3, 475x1, 405x5
Machine Rows 220x15, 220x15
Seated DB Press 70's x 20, 100's x 20*
Triceps Pushdowns 110x15, 110x15
DB Curls 60's x 8, 75's x 7
November 22, 2006
Deadlift 245x3, 455x2, 655x1, 725x1 (no belt)
Side Bends 80x10 each side
November 24, 2006
Bench Press 135x15, 225x10, 315x5, 405x1, 455x1
Side Lateral Raises 25's x 20 35's x 15
DB Triceps Extensions (elbows out) 35's x 15, 45's x 10, 60's x 15
Hammer Curls 50's x 10, 65's x 10
December 2, 2006 Weight- 355
APF Christmas Classic in Pasco, Washington
Contest day arrived and I was feeling good. My only real concern was that my belt was too tight during my last Deadlift workout and I was unable to get down to the bar with it on. I had cut back on my food intake during the last week in hopes that it would fit more loosely like I want it to, so that I could reach my Deadlift goals.
I did the Bench Press first, and I lifted RAW, which means that I did not use a Bench Press shirt. I warmed up with the bar for 10 reps, and then 135 for 15. I moved on to 225 for 7 reps and 315 pounds for 3. My last warm up was 405 for a single and then I was ready to begin.
My first attempt was 460 pounds. I got the lift off and steadied the weight. I lowered the weight to my chest under control and paused there waiting for the press signal. When I heard it, I blew the bar off my chest like I was still warming up. It was easy! My second attempt was 500 pounds and it went up with only a little hesitation at the mid-point. I had finally benched 500 in a sanctioned contest! My third attempt was a conservative 515. I pressed it up with ease and I think I could have done 10 or 15 more pounds if I was allowed another attempt. My day was off to a good start.
I began my Deadlift warm-ups with 135 for 5 reps. I quickly added weight to 225 for 3 reps. I put on my briefs and belt for 405 for 1 rep. The weight was easy, but it was difficult to get down into position. My final warm-up was 605 for 1 reps and again, it was easy.
My first attempt was 740. This was by far the heaviest opening weight I had ever attempted, so I was nervous. I reached down and took a tight grip on the bar. I pulled myself down into position, which was no easy task. I pulled the weight up quickly and explosively for a good lift. Because of the tightness of the belt and briefs I was seeing stars and a little dizzy, even though the lift was easy. I asked for 800 for my second attempt. There were only about 8 people in my flight, so there wasn't much time for recovery, or time to lose focus. I came back for my second attempt ready to rip it from the floor. I took my grip, pulled myself down and pulled for all I was worth. I started to black out and had to let go. I barely got the weight off the ground. I got angry and jacked up for another try on my third attempt, but it was a carbon copy of the previous one. Needless to say, I was not happy with the results, but the 740 pound Deadlift was still the heaviest of the contest by far. I got first place and broken blood vessels all over my face, eyeballs, neck, shoulders and chest to show for my efforts.
I will take a little time to evaluate what happend and why, and then formulate a plan to make my dream of an 800 pound deadlift into a reality.
Speed Bench Press w/bands 225x3 for 9 sets
DB Floor Press 100's x 20
Triceps Pushdowns 100x12, 130x8, 160x6
Pulldowns 200x15, 250x10
Rear Delt machine 50x15
DB Curls 50's x 8, 60's x 5
September 27, 2006 Weight- 342
Squats w/ power pants 135x5, 235x5, 415x3, 505x3, 555x3
FORZA Reverse Hyper 70x7, 70x8
Incline Sit-ups 15
September 28, 2006
4 Board Press 225x5, 315x5, 405x1, 495x1*
DB Extension- elbows out- 50's x 15, 65's x 10, 75's x 10
Plate Loaded Row Machine 135x5, 225x10, 315x5, 405x5
Upright Rows 95x10, 135x10, 135x10
Seated DB Press 70's x 15
Hammer Curls 50's x 10, 60's x 10
October 2, 2006 Weight- 346
Bench Press w/ bands 245x3,3,3,3,3, 275x3,3,3,3
DB Incline 120's x 15, 120's x 9
DB Triceps extension- palms in- 60's x 10, 75's x 8
Row Machine 180x10, 220x12
Side Lateral Raises 25's x 10, 35's x 10
Barbell Curls 95x10, 135x10
October 4, 2006 Weight- 344
Felt tired today, not much sleep
Deadlift 255x5, 455x1, 655x1, 655x1, 655x1, 655x1
Good Mornings 145x10, 235x10
I will try to catch up on my rest and do better next time.
October 5, 2006
Floor Press 135x5, 225x5, 315x3, 365x1
Close Grip Rack Lockouts 335x5, 535x2
Close Grip Bent Row 145x10, 235x10, 325x10*
Shrugs 325x10
Standing DB Press 75's x 10
Hammer Curls 55's x 15
The last three exercises I lifted light because I was feeling some sharp pulling in my biceps and shoulders and I did not want to injure myself. I did lighter weight smoothly to flush the muscles with blood and now I will rest and recover.
October 9, 2006 Weight- 348
Speed Bench w/bands 275x3 for 9 sets
Floor Press 135x15, 225x20, 225x12
Triceps Pushdowns 70x10, 110x8, 140x8, 170x8
Plate Loaded Pulldowns 225x10, 315x10, 405x10
Upright Rows 95x15, 135x15*
DB Curls 55's x 8, 55's x 8
Fantastic Pump- (started NIOX by Nutrex today)
October 11, 2006
Squats 145x10, 235x5, 325x5, add power pants and belt 415x3, 525x3, 575x3*
Forza Reverse Hyper 50x10, 70x10*
Incline Sit-ups 20, 15
Standing Calf 260x10, 260x10
Leg Extensions 120x12, 120x10
Leg Curls 150x10, 150x10
October 12, 2006 Weight- 343
3 Board Press 225x10, 315x5, 405x3, 455x1, 495x1*
JM Press 225x12, 225x12, 225x12
Seated Row 150x10, 250x10, 250x10
Seated DB Press 75's x 20, 90's x 10
Hammer Curls 60's x 10, 70's x 10
October 18, 2006 Weight- 341
Speed Bench w/ bands 135x20, 225x10, 275x3 for 9 sets
Incline Press for reps 135x10, 225x21*
DB Extension w/ elbows out 60's x 10, 70's x 10
Plate Loaded Row 225x15, 225x15, 225x15
Tired
October 19, 2006
Deadlift 255x7, add power pants 455x2, 545x1, 635x1, 705x1
Good Mornings 145x10, 235x10, 325x10*
*personal record
October 24, 2006 Weight- 344
Speed Bench w/bands 135x15, 135x11, 225x3, 295x3 for 9 sets
DB Floor Press 110's x 15
JM Press 135x10, 225x6, 275x6
I am moving too slow and the workout is taking too long. I am going to change some things up.
October 26, 2006 Weight- 342
Squats 145x10, add belt 345x5, add power pants 435x3, add knee wraps 545x3, add suit (single ply Inzer Hardcore) 635x3*
Forza Reverse Hyper 70x12*
Rope Crunches 200x20
October 27, 2006 Weight- 343
4 Board Press 135x15, 225x10, 315x5, 405x3, 475x1, 505x1*
Pulldowns 200x15, 250x15, 250x10
Standing Press 95x10, 145x10, 235x5
Preacher Curl Machine 120x20, 120x10
Dip Machine 250x20, 250x15
October 30, 2006 Weight- 347
Machine Rows 160x15, 220x12, 220x10
Bench Press 135x20, 225x10, 315x10, 405x4
Pulldowns 200x15, 200x10
Pec Deck 100x15, 100x20
Chest Press machine 300x10
DB Curls 50's x 12, 50's x 10, 50's x 10
Rope Pushdowns 200x15
1 Arm Overhead Triceps Extensions 45x10
November 1, 2006 Weight- 348
Deadlift 255x5, 455x2, add power briefs 655x1, 745x1* (Gym PR)
Power Shrugs 235x20, 415x15
November 3, 2006 Weight- 349
Close Grip Bent Rows 135x10, 225x10, 315x5, 365x5
Incline Press 135x15, 225x5, 315x5, 315x8
Rope Crunches 200x20
DB Curls 55's x 10, 65's x 8, 75's x 5
DB Triceps extensions (palms in) 40's x 10, 60's x 10, 60's x 10, 60's x 10
November 6, 2006 Weight- 351
Plate Loaded Chest Supported Row 135x10, 225x10, 315x10, 405x10*
Bench Press 135x20, 225x10, 315x5, 365x9
Upright Rows 115x10, 135x10
Preacher Curl Machine 120x10, 120x11, 120x15
Dip Machine 210x20, 210x20, 210x20
Rope Crunches 200x20
November 8, 2006
Squats 145x10, 255x5, 455x5, 545x5, 615x3 w/ briefs*
FORZA Reverse Hyper 90x10*
Incline Sit-ups 15
November 9, 2006
Standing Press 95x10, 135x10, 195x5, 235x5, 285x2
Plate Loaded Pulldown 225x10, 315x10, 405x20*
Incline Press 135x15, 225x5, 315x8
DB Curls 60's x 10, 60's x 10
JM Press 135x12, 225x10
November 13, 2006 Weight- 354
Bench Press 135x20, 225x10, 315x5, 365x1, 405x1, 455x1, 405x2, 405x3
Machine Rows 200x15, 220x15
JM Press 135x15, 225x10, 225x10
Hammer Curls 55's x 10, 75's x 10
November 15, 2006
Deadlift 255x5, 455x2 w/briefs and belt, 655x1, 765x0 couldn't get any air at the bottom.
Hyperextensions 10, 10
Rope Crunches 200x20, 200x20
Standing Calf Raise 300x10
Leg Extensions 100x15
November 16, 2006
Palms-in Pulldowns 200x14, 200x15, 200x10
Bench Press 135x10, 225x10, 315x1, 405x1, 455x1, 455x1, 405x3
DB Seated Press 75's x 20, 90's x 18
DB Curls 50's x 10, 60's x 8
1 Arm Overhead Triceps Extension 50x10, 60x10
November 20, 2006 Weight- 357
Bench Press 135x20, 225x5, 315x5, 405x3, 475x1, 405x5
Machine Rows 220x15, 220x15
Seated DB Press 70's x 20, 100's x 20*
Triceps Pushdowns 110x15, 110x15
DB Curls 60's x 8, 75's x 7
November 22, 2006
Deadlift 245x3, 455x2, 655x1, 725x1 (no belt)
Side Bends 80x10 each side
November 24, 2006
Bench Press 135x15, 225x10, 315x5, 405x1, 455x1
Side Lateral Raises 25's x 20 35's x 15
DB Triceps Extensions (elbows out) 35's x 15, 45's x 10, 60's x 15
Hammer Curls 50's x 10, 65's x 10
December 2, 2006 Weight- 355
APF Christmas Classic in Pasco, Washington
Contest day arrived and I was feeling good. My only real concern was that my belt was too tight during my last Deadlift workout and I was unable to get down to the bar with it on. I had cut back on my food intake during the last week in hopes that it would fit more loosely like I want it to, so that I could reach my Deadlift goals.
I did the Bench Press first, and I lifted RAW, which means that I did not use a Bench Press shirt. I warmed up with the bar for 10 reps, and then 135 for 15. I moved on to 225 for 7 reps and 315 pounds for 3. My last warm up was 405 for a single and then I was ready to begin.
My first attempt was 460 pounds. I got the lift off and steadied the weight. I lowered the weight to my chest under control and paused there waiting for the press signal. When I heard it, I blew the bar off my chest like I was still warming up. It was easy! My second attempt was 500 pounds and it went up with only a little hesitation at the mid-point. I had finally benched 500 in a sanctioned contest! My third attempt was a conservative 515. I pressed it up with ease and I think I could have done 10 or 15 more pounds if I was allowed another attempt. My day was off to a good start.
I began my Deadlift warm-ups with 135 for 5 reps. I quickly added weight to 225 for 3 reps. I put on my briefs and belt for 405 for 1 rep. The weight was easy, but it was difficult to get down into position. My final warm-up was 605 for 1 reps and again, it was easy.
My first attempt was 740. This was by far the heaviest opening weight I had ever attempted, so I was nervous. I reached down and took a tight grip on the bar. I pulled myself down into position, which was no easy task. I pulled the weight up quickly and explosively for a good lift. Because of the tightness of the belt and briefs I was seeing stars and a little dizzy, even though the lift was easy. I asked for 800 for my second attempt. There were only about 8 people in my flight, so there wasn't much time for recovery, or time to lose focus. I came back for my second attempt ready to rip it from the floor. I took my grip, pulled myself down and pulled for all I was worth. I started to black out and had to let go. I barely got the weight off the ground. I got angry and jacked up for another try on my third attempt, but it was a carbon copy of the previous one. Needless to say, I was not happy with the results, but the 740 pound Deadlift was still the heaviest of the contest by far. I got first place and broken blood vessels all over my face, eyeballs, neck, shoulders and chest to show for my efforts.
I will take a little time to evaluate what happend and why, and then formulate a plan to make my dream of an 800 pound deadlift into a reality.
posted by Aaron at 8:54 AM
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