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Unread 2015-02-09, 02:22 PM   #6601
shaun y
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Did some farmers walks on saturday. Oh boy. Worked up to 540lbs for 2x50feet. Got damn I can feel that today. I am in love
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Unread 2015-02-10, 11:02 AM   #6602
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Legs/DL

Legs:
Squat:
185 x 12*
225 x 5
275 x 5
315 x 8

Front Squat:
185 x 10 x 5

Leg Press:
2PPS x 10
4PPS x 10
5PPS x 10

DL:
225 x 10*
275 x 5
315 x 5
365 x 10
225 x 10 x 5

Leg Extensions:
65 x 10 x 5

Leg Curls:
Setting 12 x 12 x 5
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Unread 2015-02-11, 11:43 AM   #6603
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Shoulders

Seated BB Shoulder Press (Rear):
135 x 12*
185 x 6 x 2
205 x 10

Seated BB Shoulder Press (Front):
135 x 10 x 4

Arnold DB Shoulder Press"
45 x 6 x 4

DB Shrugs Standing :
70 x 12
80 x 12
90 x 12
100 x 12

DB Shrugs Seated:
75 x 10 x 4

DB Seated Front Raise:
25 x 12/12 x 5

DB Standing Side Raise (Hammer Grip):
25 x 10/10 x 5

Cable Lat Pull Down (Wide Grip):
140 x 12
160 x 12
180 x 8 x 3
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Unread 2015-02-18, 10:27 AM   #6604
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No lifting this week. Averaging 15 hour work days.

I'll be glad when this week is over .
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Unread 2015-02-18, 11:34 AM   #6605
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445x5 three sets on squat
leg press 3x15

quads fried
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Unread 2015-02-18, 01:26 PM   #6606
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I've picked out my next meet. In April, I'll be heading up to Lincoln to compete in a USAPL meet. The past month, I had switched from sumo deadlifting to conventional deadlifting with the hope of building my back for lockup strength. Yesterday was my first day switching back to sumo.

WxRxS
Deadlift with pause at knees
315x3x1
345x3x1
405x3x1
425x3x4

Deadlift from boxes (4 inches)
405x3x1
455x2x2
510x1x3

Bench Press
185x5x1
225x4x1
275x3x1
300x2x2
320x1x2
300x2x2

BW was 235. My weight class for this federation is higher than others, so I only need to be at 231, negating the need for a cut, though I am cleaning things up a bit.
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Unread 2015-02-18, 02:33 PM   #6607
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Quote:
Originally Posted by Brick. View Post
I've picked out my next meet. In April, I'll be heading up to Lincoln to compete in a USAPL meet. The past month, I had switched from sumo deadlifting to conventional deadlifting with the hope of building my back for lockup strength. Yesterday was my first day switching back to sumo.

WxRxS
Deadlift with pause at knees
315x3x1
345x3x1
405x3x1
425x3x4

Deadlift from boxes (4 inches)
405x3x1
455x2x2
510x1x3

Bench Press
185x5x1
225x4x1
275x3x1
300x2x2
320x1x2
300x2x2

BW was 235. My weight class for this federation is higher than others, so I only need to be at 231, negating the need for a cut, though I am cleaning things up a bit.
NE State Meet? I might try to lift in that
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Unread 2015-02-18, 05:32 PM   #6608
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Quote:
Originally Posted by shaun y View Post
NE State Meet? I might try to lift in that
Yep, here is the link for the meet. Let me know if you decide to compete. What weight class would you be in?
http://www.usapowerlifting.com/event...ps-ne-2015-02/
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Unread 2015-02-18, 06:20 PM   #6609
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I weigh about 280 right now so I will probably go heavyweight. I don't really feel like cutting 16 pounds lol. I don't even know if I will do much meet prep, I kind of just want to do a meet since it's been so many years since I've done one. I have only been back 3 weeks now since taking a month and a half off so we'll see.

I bought a USAPL membership today so I'm about 95% sure I'm going, especially since it's only 45 minutes away.

Make sure you bring tighty whities to wear under your singlet, last time I was at a USAPL meet I had to go buy some the morning of the meet because they wouldn't let me wear my fruit of the loom boxer briefs lol.
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Unread 2015-02-18, 07:41 PM   #6610
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Yeah they are sticklers on stuff like that, which is one of the reasons I'm doing that one (as well as being a tested meet).
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Unread 2015-02-18, 08:03 PM   #6611
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I'm always amazed at some of the figures in here.

Lots of solid work.
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Unread 2015-02-20, 10:45 AM   #6612
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WxRxS

Squat
315x5x1
355x4x1
403x3x1
463x2x4
433x2x4

Bench Press
185x5x1
225x4x1
265x3x1
300x3x4

BW: 234
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Unread 2015-02-20, 11:16 AM   #6613
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Is your bench going down or is that not super-high effort? I thought I remembered you pausing like 385 back a while ago. Solid squats though jeebus
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Unread 2015-02-20, 12:37 PM   #6614
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Is your bench going down or is that not super-high effort? I thought I remembered you pausing like 385 back a while ago. Solid squats though jeebus
I've hit 375 in competition and 380 in the gym. I use a sheiko template which uses percentages to build my workout. I got into the habit of upping my input monthly instead of varying the workout. This process worked for a time, taking me from 365 to 380, but eventually translated into my inputs being around 405 or 410. In turn, my training weights were nearing my true max and I was overtraining and not making progress. I've reset those numbers back to my true max. This Sheiko cycle had yesterday's workout at 80% for my last sets so just 300 pounds. I'll peak for my meet and hit some heavy triples in the weeks leading up to it, but this style of training with lower weights but high volume has worked somewhat in the past.

We'll see how it works out in the end. My bench has been relatively stagnant for a long time, so I hope I can find some method to push it up (sorry for the pun). 400 seems attainable, but still out of reach.
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Unread 2015-02-20, 02:29 PM   #6615
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I hear you man. But 2x4 at 80% is still relatively low effort right? I don't know how the sheiko method works or anything about it, I was just wondering if that was a "hard" set or if something happened in your bench. I know that stagnation all too well
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Unread 2015-02-20, 02:52 PM   #6616
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I'll work up to 340 (85%) a few times in the next three weeks, fill another 3 week cycle with something I'm unsure about, then switch to a peaking cycle that will have me up to 360 (96%).
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Unread 2015-02-24, 10:22 AM   #6617
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Shoulders:

Seated Shoulder Press:
135 x 12*
165 x 8
185 x 8 x 2
155 x 10 x 4

Seated DB Shoulder Press:
65 x 8
75 x 8 x 4

Seated DB Side Raises:
25 x 10/10 x 5

Seated DB Front Raises:
20 x 10/10 x 5

Seated Arnold Press:
40 x 6 x 5

Some arm work
Some ab work
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Unread 2015-02-24, 11:13 AM   #6618
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4:30 am

Upper Back and light Leg day:

Squat:
225 x 10*
275 x 5
315 x 5
335 x 5
195 x 10 x 5

Standing Low Row:
155 x 8
175 x 8
195 x 8
205 x 8
135 x 10 x 3

Leg Extensions:
Setting 12 x 10/10 x 4

Leg Curls:
Setting 10 x 10/10 x 4

Seated Cable Lat Pull Down (WG):
Setting 14 x 10 x 2
Setting 16 x 10 x 2

Seated Cable Lat Pull Down (VG/CG):
Setting 12 x 10 x 4

Cable Seated Row (CG):
Setting 12 x 20 x 4

DB Reverse Flies:
15 x 20 x 4
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Unread 2015-02-25, 09:46 AM   #6619
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Chest

Decline Bench:
135 x 12*
185 x 8
225 x 8
255 x 8
275 x 5
185 x 10 x 4

Incline Banch:
185 x 8 x 4

Flat DB Bench:
70 x 6
80 x 6
90 x 6
70 x 8 x 4

Flat Floor Press:
225 x 10 x 4

Standing Shrugs:
80 x 12 x 3
100 x 12 x 3

Seated Shrugs:
70 x 10 x 6

Some Ab work
20 min run - indoor campus track
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Unread 2015-02-25, 10:54 AM   #6620
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haven't lifted since last time I posted. That public accounting life.
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Unread 2015-02-25, 11:03 AM   #6621
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WxRxS

Deficit Deadlift (sumo)
315x3x1
345x3x1
405x2x3

Deadlift (sumo)
425x3x1
480x2x3

Bench Press
185x4x1
225x4x1
265x4x1
285x4x4

DB Rows
75x16x3

BW: 234
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Unread 2015-02-27, 11:26 AM   #6622
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Good day for squats, boringly low day on bench

WxRxS

Squat
275x5x1
325x4x1
380x3x1
433x3x2
463x2x3
433x3x2

Bench Press
185x4x1
225x3x1
265x3x4

curls for the girls

BW: 234
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Unread 2015-02-27, 02:35 PM   #6623
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deads
135 x bunch
225 x bunch
315 x 5
365 x 3
405 x 3
465 x 5
505 x 1
315 x 12
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