Super Training Gym Forums

This is my first time actually joining a forum. One of the guys I lift with Rob who is also on this forum convinced me to join today at the gym. A little bit about myself. Im a raw lifter in the 242, 275 and soon 308 class. I have been lifting since highschool football and tried my hand at bodybuilding while I was in the marine corps till I moved back home and joined the kennelly power team in kennewick wa. I have been competing for almost two years now and since I started actually competing I have competed in UPA, APF, PRIDE, WPC and soon will be an SPF lifter as well. My best raw lifts are a 430 bench a 625 squat and a 630 deadlift raw in the gym and in competition I have gotten 538 (no knee wraps) 430 and 610. I completed thoughs numbers when I took first place in the WPC raw worlds last year in the 275 open class. My best equipped lifts single ply are 680x2-550-640. Iam currently preping for the UPA spring championships in kenn wa on feb 26th and then I will be competing at the SPF quest for glory on april 9th in lynwood wa. Training today was good minus all the aches and pains of heavy lifting. My core and ribs are still hurting me pretty bad from when I did squat statik holds for 20 secs with 1020lbs in dec. And weighing 273 right sucks and is making it really hard to breath or even talk without running out of breath lol. Today was back, biceps, traps and calvs. Went pretty good but nothing to heavy today as im slowing the heavy weights down now except for the big three cause im less then three weeks out. This week and next week are my last training weeks then its a nice long week off. Before the meet. So far I have had pretty good succes with peaking on time so I hope this time is no different. Next training day is wed for DE bench work and shoulder work.

Ha! Its good you got on here. I think it will help your training more than you realize.

Wed DE bench day and shoulders

Unstable bar bench- monster minis doubled up on each side with a 45 and 25 pound dumbell hanging on each side for 10 sets set 5 reps

Dumbell shoulder press 60x5; 80x5; 100x5 light night

Military press 135x5; 225x5; 315x5 light night

Front dumbell raises 25x5; 35x5; 45x5

Rear delt dumbell flys 25x5; 35x5; 45x5

Rear delt machine flyes 130x5; 170x5; 230x5

All sets were nice and light and easy tonight as im having a lot of shoulder discomfort cause heavy deadlifts keep pulling my shoulders out of alingment and my deep tissue therapist keeps realigning them every week. Also my joints are real dry and im still feeling elbow pain from sundays heavy bench day. Next workout is friday. Last heavy deadlift before the meet feb 26th

Friday deadlift day 2 weeks out.

Today kinda sucked. My pull is way off cause I started to get a cold yesterday and I can definatlly feel it affecting my strength already.

Warmed up with 135x10

230x5

320x3

410x3

500x3

590x2

610x2

620x1

640x0 missed it bad when I smoked it two weeks ago. Oh well it was the last heavy pull before the meet and I know my opener know. 575. Onward to sundays heavy bench. Shooting ffor 585 off a 1 board.

Sun ME bench day- today was a good bench day even though im fighting off a cold. Pretty happy with how it turned out being one and a half weeks out from the meet.

Warmed up real good. Did some light shoulder work and stretched the back out good to help with my arch.

135x10 for 2 sets

230x5 for 2 sets

315x1

380x1

410x1

430x1

Then I shirted up with my single ply phenom and went 500x1

550x1 off a two board

550x1 off a one board

Last set was was 585x2 off a one board and it came up real easy and smooth. Now I have my deload week and week off then its meet time.

Yesterday was nice and easy. I used a quarter of the weight that I normally do on all my back, bi's and trap movments but I worked up a better sweat then I do moving the heavy weight. Weird. I spent a lot of time teaching the wife proper squat form too. I think I may have just converted her to the newest 97 lb class female powerlifter.

Super slow and easy night. I feel like such a wuss moving the light weight but I know its necessary for recovery to help peak on time for the 26th. Had monster minis doubled up over just the bad tonight for 10x5

Dumbell shoulder press 25x5

40x5

50x5

Front delt raises

25x6 for 3 sets

Rear delt flys

25x6 for 3 sets

Military barbell press

Barx6

135x6

185x6

Machine rear delt flys

130x6 for 3 sets

Everything was super light tonight but I did it in a way that I was still able to get the blood flowing real good to the target muscle groups. Next workout is fri for squat openers.

Did squat openers tonight. Took 625 to depth no problem. If all goes well I could be looking at my first 2000lb total!!

Last workout before was today. Did bench openers with a pause and I found out im holding a little more water this week. My original plan was to open with 525 but it took 540 just to touch my chest and pause it. So now I have a new opener. 540lbs. So my total opener is 1740. 15lbs closer to my goal of 2000lbs.

So I haven't been to the gym since sunday and I feel like im wasting away. Im holding steady every morning at 274/275 so im gonna make weight on the dot. I cannot wait untill the meet saturday so I can hit it hard again. This whole down week thing I always do drives me insane but it works. So I guess the outcome is all that matters. 2000 here I come.

Today was the big day. I ended up totaling 1890. Not what I wanted though. I changed my squat opener last second from 600 to 625 so that took an attempt from me but I still ended up with a 700lb squat. I opened with 540lb bench and for my second attempt went for 570. I got down and touched and was just about to get the press command when my shirt blew out. Oh well I was on the board so then I put on my triple ply kennelly special phenow and went to 610 lbs and it didn't even come close to touching so I ended up with a 540 bench when I wanted 625. Then on deadlifts I opended a little conservative with 575. Then I went 600 and 625 and smoked them so I went 650 and struggled with that a little but still got it. 1890 when I should of gotten 2000. Oh well lesson learned for next big meet in september.

So I haven't posted anything since the meet cause iv kinda just been dinking around in the gym just trying to get the blood flowing to help with recovery. I had my first real workout since the meet tonight. Raw squats.

Warmed up good with just the bar and 135 for 8-10 reps

230x5 to depth

325x5 to depth

415x5 to depth

465x5 to depth

500x5 to depth.

After that I did some hack squats up to four plates for sets of 8 then did three sets of leg extentions ending at 190lbs for sets of 8. Im already more sore from this little workout then I was the day after my meet last week.

S

So today was my first day with my new diet and training program from Josh Bryant. And for lack of a better word between that and my soreness and acheyness still from the meet on feb 26th it kicked my ass.

Bench I did normal warmup and then 2 sets 3 reps with 325

Bench 2 sets 3 reps with 350

Speed bench: 300lbs 6 sets 4reps

Dead bench starting from 1/2 inch off my chest: 315 6 sets 1 rep with 60 sec rest in between sets

Dumbell fly: 35lb 3 sets 12 reps

Front raises: 40lb 3sets 10 reps

Fat bar curls: 120lbs. 5 sets 5 reps

Ab bridge 2 sets of 1min

Left and right side ab bridge 1 set each side of 1 min

Those ab bridges kicked my ass bad. I haven't shook that bad in a long long time. I though my core was stronger then that. Oh well its only gonne get better from here. Well see how tomorrow goes josh wants me to do ME squats again and I just did them fri.

Yet another ass kicking from Josh Bryant of joshstrength.com. Squats today with no knee wraps allowed. Did my normal warm up with the bar:

135x10

225x8

315x5

420x3

500x3

Explosive squats that wernt very explosive.

6 sets of 3 reps with 430lbs with 1 min rest between sets

Pause squats

360lbs for 2 sets 3 reps

One leg deadlifts with a 45lb dumbell

2 sets 6reps per leg

Leg curls

125 lbs for 4 sets 8 reps

Side bends with a 70lb dumbell

2 sets 8 reps per side

Plate twists with a 25lb plate

2 sets of 10 reps.

My legs were still sore from last fridays squat workout so today thoughly kicked my ass. It didn't help my squat belt was still adjusted for when I had my gear on and it was loose around my midsection. My lower back is really sore because of this mistake. Lesson learned

Today wasn't as bad as the past two workouts have been. I did do jm presses for the first time ever though.

Overhead press

200lbs for 1set of 3 after warmups

Overhead press with 1 min rest between sets

155 for 6sets of 3

Close grip bench against monster minis

Maxed out and got 280 for 1 with the monster minis doubled up on each side

Bent over flys

30lbs for 3sets of 10 reps

Jm press

165lb 5 sets 5 reps

Leg raises (knees to chest)

3 sets 12 reps

Leg raises (straight up)

2 sets 10 reps.

Jm presses are deffinatly a weird feeling and so are standing overhead presses. Fri is deadlift night and well see how bad he kicks my ass.

Today was definitely an ass kicking.

Explosive front squats
225x5 for 3 sets

Raw Deadlifts
135x10

230x8

320x5

410x3

500x3

Dropped it down to 440 for speed deadlifts

6sets 4 reps 1 min rest between sets

Deficit deadlits off a 4 inch platform

360 for 2 sets 5 reps

Barbell rows

230lbs 2 sets 8 reps

Barbell hip thrusts

140lbs 3 sets 5 reps

Barbell Shrugs

315lbs 3sets 15 reps

Spread eagle sit ups

3 sets 8 reps

The sit ups sucked ass cause my abs cramped up so freaking bad lol. Excited to see what josh has in store for me next week.

Yesterday was horrible lol. Josh changed around my workout and I thought last week was an ass kicking. Started out trying to warm up my spine and shoulders so I could arch and press good.

Bench: bar for 2 sets 20 reps

140 2 sets 8 reps

230 2 sets 5 reps

320 2 Sets 3 reps

355 2 sets 3 reps

Speed bench with 1 min rest in between sets

300lbs 8sets 4 reps. I ended up getting 6 sets 4 reps then 1 set 3 reps then 1 set 1 rep. These really kicked my ass and I had never had my triceps give out on me on bench usualluy its my chest that gives out first.

Dead bench starting 1/2 inch off my chest with 1 min rest between sets

320 6sets 1 rep but I ended up doing 7 sets cause I missed 1 set and I was determined to get all 6 reps.

Dumbell flys

35lb dumbell for 3 sets 15 reps

Shoulder box

15lb dumbells 3 sets 10 reps

Fat bar curls

125lbs 5 sets 5 reps

Ab bridge 2 sets to the front for 1 minute a piece

Ab bridge to the left and right side 1 set for 1 minute a side.

Those shoulder box things were tough as shit even though I was only using a 15lb dumbell. New exercises to shock the system I guess but I think they were mainly just to kick my ass cause my shoulders were fried halfway through each set but I never stopped and I got all sets and reps.

So I forgot to update my log on monday after squats. Monday at work I tweaked my right knee pretty bad so I had kind of a hard time squatting with no knee wraps but I pushed out what I coul.

Raw squats
135x10

225x10

315x8

410x5

500x2 then I had to stop and wrap up to get my third rep cause my knees were hurting so bad

Explosive squats with a 1min rest between sets

430lbs for 8sets of 3 reps these killed me big time

Olympic pause squats

365lbs for 2sets 4 reps

One leg deadlifts with a dumbell

45lb for 2 sets 7 reps

Leg curls 8sets 4 reps

4 sets 90lb

2 sets 100lbs

2 sets 110lbs

Side bends 70lb dumbell 2 sets 8 reps each side

Plate twists 25lb plate 2 sets 10 reps

Most of my sets were pretty easy today minus the horrible knee pain I had while squatting. Also on my last set of the 430 explosive squats I had to rest longer then a minute cause I just couldn't take it. Those squats were really kicking my ass. Tonight I got shoulder and tricep work so well see how bad this kicks my ass.

So last nights workout with josh was tough at first but then the rest was really easy. Started out with standing over head press where I almost fell on my ass cause I have a huge deficiency in my abs.

Warm up set with the bar 20 reps

100lbs for 10 reps

140lbs for 8 reps

205lbs for 3 reps and I almost fell on my ass on the first rep cause I have a weak core and bad balance with overhead press.

Standing overhead press with 1 min rest between sets

155lbs for 8sets of 4 reps.

Close grip bench against doubled up monster minis

Warm up with just the bar and bands for 2 sets 10 reps

135lb bar weight plus bands 2 sets 5 reps

245lb bar weight plus bands for 3 sets 3 reps

Bent over dumbell flyes

30lb dumbell for 3 sets 12 reps

Jm press

100lbs for 2 sets 10 reps

140lbs 1 set 5 reps

170lbs for 5 sets 5 reps

Leg raises knee to chest

3 sets of 15 reps

Leg raises straight up

2 sets of 10 reps

Aside from almost busting my ass with the overhead press im begining to not like wed workouts cause there not very hard or demanding of me. But I know going balls to the wall with bench squat and deads you need kind of a down day. Deadlifts on fri.