The road to moving big weight!

wimarine88


Hey, thanks for the post, appreciate it!  I use a sumo stance for my deadlift and I squat wide stance.  I use to deadlift conventional, but I had too many problems with form and getting my ass down, so I switched to sumo.  Ever since then, my dead has gone through the roof (for me at least).  Anyways, I love every minute of powerlifting and encourage anyone who is serious about lifting weights to give it a shot.  Looks like you're pretty big so I'm sure you'll don fine!

same here bro.  there is much less strain on the lower back as well.  i've been reading that sumo is a little more difficult because of the hip use.  i love it.  quite a bit safer as well. 
 
dang bro, i love your workouts.  you workout of a home gym?  i wish i had a gym in the area with equipment.  i have a platform LOL.  NO DOING EXCERSISES THAT CAUSE YOU DO DROP WEIGHT signs everywhere.  pisses me off, but i make due.  keep up the great work
 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

KublaKhan

  there is much less strain on the lower back as well.  i've been reading that sumo is a little more difficult because of the hip use.  i love it.  quite a bit safer as well. 

Yeah, I've found that I really have no more back pain.  I mean, dont get me wrong, your lower back will still tighten up but its not nearly as bad as going conventional.  And like you said, safer, less to go wrong!  As for the hip use, I stretch them out real good with bands before I do any pulls
 
  you workout of a home gym? As for the gym, I work out at our gym on campus.  It is the gym where the football team works out so there is quite a bit of stuff..however, we have our own chains, bands, boards etc...   

i have a platform LOL.  NO DOING EXCERSISES THAT CAUSE YOU DO DROP WEIGHT signs everywhere.  pisses me off, but i make due.  keep up the great work

We used to have the same thing at the other gym on campus..the idiots built the gym right above the cop shop so we always got bitched at when we were deadlifting heavy because it would chip parts of the ceiling off..not very bright location if you ask me, but we moved and dealt with it! haha..thanks for the support too man!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Dynamic Effort Day

Wide Grip Bench - Ring Finger on Ring
6x4x235

4 Board Press - Thumb From Smooth
275x5, 295x5, 315x3

Barbell Rollbacks
3 Sets x 5, 2 Sets x 15 - Worked up to 135

Shoulder Blasters
2 Cycles, 3 Movements/Cycle, 20 Reps/Movement - 10 lb Dbells

Tricep Pushdowns (Purple Band)
1x50, 2x25

Machine Rows
Used cable machine with the "w" bar

Pullups/Chinups
1x10, 3x5

GREAT workout today!  Felt awesome to get back in and get a full workout after taking the week off before meet day, the meet then feeling like ass :p .

The 6 sets of 4 at 235 went easy, next week will be 6x5, then 6x6 and upping the weight again already!  Tomorrow going to get in and squat again..might throw the suit on and go heavy, we'll see!  Oh, did AM cardio again.  30 Minutes moderate pace bike/elliptical/treadmill.

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Max Effort Bench

Wide Grip Floor Press W/Chains (40 Lbs) (Middle Finger on Ring)
135x10, 185x5, 225x5, 245x3, 275x1 PR, 225x5, 225x5, 225x5

Regular Bench - Wide Grip
185x5, 205x5, 215x10

Close Grip Bench
185x8, 205x8, 215x8, 225x4, 195x4

Chest Supported Rows
3x20 @ 4 Plates

Lat Pulldowns
3x12

Tricep Pushdowns
4x10

Great workout today!  Hit a PR on floor press even after not doing it for about 6 weeks.  Close grip went pretty well, and all lifts felt strong.  Starting a new cycle of 5/3/1 Deadlift tomorrow!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

5/3/1 Deadlift 
135x5, 225x5, (335x5, 355x5, 380x10) 

Barbell Shrugs 
135x20, 225x5x20 


Pull Through (Green Band) 
5x12 


Chin Ups 
4 Max Sets 


Kneeling Ab Pulldowns? :p 
Not really sure what to call these, but need to incorporate more core work, so just did 5x15 at like 132 lbs of these. 

Quick day, in and out. Feels good to get back on an actual deadlift program. Day off tomorrow, just some cardio. Thursday is DE bench and Friday will be 5/3/1 squat providing the dbags dont close the gym.

Squat - 350     
Bench - 325 
Dead - 500

BW 196

DE Bench (or just normal bench) 
Wide Grip Bench
6x5x235 


Barbell Rollbacks 
3x15x115 


Shirt Work 
No touches without board, but just wanted to work the shirt a bit! Got around the two board, maybe a little lower on the first two sets. Katana single. 
315x3, 325x1, 335x2 (2 board - touch) 


Chest Rows
4x5 (4, 6, 6+2 25's, 6 plates) 


Tricep Circuits W/band 
Alternating between Red, Black and Purple bands. No idea on how many sets, but it was quite a few! 

All things considered not too bad of a workout. Today is supposed to be a rehab more than anything. And at a bodyweight of 194 after a low carb day yesterday, I was still able to push out my work sets pretty easily! Squat tomorrow then home for the weekend for Easter, thanks for reading!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Didn't feel that we hit the auxs hard enough to day, so went back to the gym for about a 25 minute workout just to get the blood flowing, plus we were bored.

Did a sort of tricep circuit with some core work and pullups thrown in

Overhead Extensions

80x12, 80x10, 70x10, 70x10, 65x10

DBell Rollbacks

3x10x40

Vbar pushdowns

5x15

Fingertip pullups

3x10

Kneeling Ab pulldowns?

*** load

Also threw in a couple sets of light dbell bench for recovery. Felt great. Cant wait to squat tomorrow!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

ME Bench

Wide Grip Bench W/50 lbs Chains (Ring Finger on Ring)

135x10, 185x5, 225x5, 245x3, 255x1 (PR), 275 (attempted twice..no lockout)

5/3/1 Bench

195x3, 205x3, 215x10 - These were easy as hell, suppose they should be though :p

Close Grip Bench

195x10, 205x8, 210x8, 215x6, 215x2

Chest Rows

4 Platesx10, 6 Plates x3x12

Narrow Grip Pullups (Rock Wall Grip)

4 Max Sets

Also did 2 wide grip with 50 lbs chain just to see, prolly could have had 5.

Tricep Pushdowns (V bar)

5 Sets x 15

Shoulder Blasters

1 Set

Pretty great workout today. Had a ridiculous full body pump going on. Still feeling strong even after going on this carb cycling diet. 40 minutes of moderate cardio tomorrow then 5/3/1 Dead, cant wait! Thanks for reading! Oh, on a side note, doing an bench press meet in Independence, WI this weekend, so hopefully that goes well!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

5/3/1 Deadlift - Sumo

Warm up - 135x5, 225x3, 315x1
5/3/1 - 350x3, 380x3, 405x5

Barbell Shrugs
135x20, 225x10, 275x8, 315x8x4

GHRs
5 Sets x 12 - One set w/mini bands, last 3 with purples.

Back Raises
4 Sets x 25

Also threw in planks and kneeling ab-pulldowns or whatever the hell you call those.  Great workout today.  Dead lift felt easy, no real hip pain and back felt good.  Did 40 minutes of cardio this morning (5.5 miles on elliptical at level 12).  Day off tomorrow, not sure whats going on thursday as we have a bench meet on Saturday..most likely just auxs to keep the blood flowing.  Thanks for reading!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

1st Attempt - 300
2nd Attempt - 315
3rd Attempt - 325 PR
4th Attempt - 340 - Got about halfway then lost it. I was just happy I hit 325. Judge said form was great and the lift was clean. The weight actually felt light as hell, so I can tell my raw strength is going up, considering I dont get much out of that shirt!

All in all, a great day, thanks for reading!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

siiiiiiiiiiiick

thats a big jump to your 4th attempt.  any reason for that?  im guessing because of what you wrote that 325 felt light.  anyways, great work.  routine looks solid nuff

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

KublaKhan


siiiiiiiiiiiick

thats a big jump to your 4th attempt.  any reason for that?  im guessing because of what you wrote that 325 felt light.  anyways, great work.  routine looks solid nuff

Well, I figured 4th attempt, go big or go home.  Worst that could happen is missing it :p But yeah, training is going better than ever.  Feeling strong and don't plan on stopping any time soon! haha..how you been doing?

Squat - 350     
Bench - 325 
Dead - 500

BW 196

ME Bench - 2 Board (Middle Finger on Ring)
Warm Up w/out Board - 135x10, 185x5, 225x5
Added 2 Board - 245x5, 275x5, 295x3, 315x1, 320x1 PR

The 2 board felt absolutely incredible! I'm guessing my raw max is somewhere around 300-305 now, so strength gains are continuing!

5/3/1 Bench - Wide Grip (Ring Finger on Ring)
225x5, 235x3, 245x8 PR

Close Grip Bench - (Edge of hand on smooth)
205x8, 215x8, 225x6

Chest Supported Rows
4x8x320

Tricep Pushdowns - Vbar
5 Sets x 12

Wide Grip Pullups
1 Set x 8 w/45 lb plate
1 Set x 12
1 Set x 8
1 Set x 5

Just a ridiculous workout today. Went in there and just felt like smashing weight. All things considered, after just doing a bench meet two days ago and nailing two PRs, I feel pretty good about that! Maybe it was because I was wearing one of my new "Strong(er)" Ts  Thanks Dave!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

5/3/1 Dead
Warm Up - 135x5, 225x5, 315x1
5/3/1 - 380x5, 405x3, 425x5 PR?

Barbell Shrugs
135x10, 225x8, 275x8, 315x4x8, 225x20

Leg Curls
4 Sets x 12

Barbell/DBell lunges
Did a bunch. Not really keeping track. Figured should start throwing in single leg movements.

Back Extensions
100 Total reps

Panora Abs
6 Sets 

DL days are usually pretty quick in and out. Weight felt good, haven't been having any hip problems so thats all good. Tomorrow no lifting, just AM cardio. Thursday is bench again, then Friday is squat and the weeks already over! Thanks for reading!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

DE Bench
6x6x235, 275x1, 300x1 PR!!

DBell Overhead Extensions
3x15x60, 3x12x90

ICG Pulldowns (To Belly)
5x12

Pec Deck
3x20

Tricep Pushdowns
5x12

DBell Row
5x10

CRAZY ASS workout today! Hit my first 300 raw bench and happy as hell about that. I did it after all my sets, so I'm pretty sure I have 310-315 in the tank when I'm fresh. We'll see in a couple of weeks. Tomorrow, 5/3/1 squat, party weekend and a de-load on Monday. Thanks for reading everyone!

__________

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Nice raw bench especially after that many sets and reps.  It's been a long time since I have tried to max on regular bench, need to do it in the next couple weeks.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

SEOINAGE


Nice raw bench especially after that many sets and reps.  It's been a long time since I have tried to max on regular bench, need to do it in the next couple weeks.

Thanks man, appreciate it.  Good luck with your max out!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

5/3/1 Squat - Wide Stance

Warm Up - 135x10, 185x5, 225x3
5/3/1 - 265x5, 285x3, 315x3

Barbell Shrugs
20x135, 4x20x225

Barbell Lunges
5 Sets

Chin Ups
1x25

Sled Drags
For these, each drag was 200 feet total (100' down, 100' back)
1x1 Plate, 1x2 Plates, 1x3 Plates, 1x2 Plates (Sprint), 1x1 Plate (Sprint)

Decent workout in the gym today. But dragging that sled felt awesome! I think eventually we're going to start dragging the sled 4 days a week, but we'll see!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Reverse Band Bench (Greens)
135x10, 225x5, 315x5, 335x3, 365x3, 385x1 PR, 405 - About halfway, lost tightness - OR it was just too heavy..dont know 

Decline Close Grip
135x10, 185x8, 225x2x8

TBar Rows
5 Sets x 10

Tricep Pushdowns
5 Sets x 12

Weighted Pullups - Wide and Narrow Grips
6 Max Sets

Not too bad of a workout today. Pretty happy with how reverse band went. Apparently I have some kind of virus, so just trying to fight that off right now..hopefully my lifts don't suffer too much from it. Other than that, thanks for reading and hope everyone has a great training week!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Nice benching, that's a big max deadlift to, especially compared to the squat.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


Nice benching, that's a big max deadlift to, especially compared to the squat.

Thanks.  Yeah, that squat really isn't accurate.  I attempted 405 at the last meet and would have had it for sure but the knee wraps were too loose due to being rushed to the platform. With a tight squat suit and solid wraps I've got 445 in the tank for sure.  However, I've never done it, so I only put my meet totals on here!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Been sick and feeling like **** for the last few days, so this is my return. Was down to a bodyweight of about 193 yesterday, sad.

DE Bench
12x3x135 (Doubled Minis)

Reverse Grip Tricep Pushdown
5x12

Shoulder Press
3x5 - stacked out

DBell Row
5x10

Overhead Tricep Extension - Green Band
3x10, 3x10 "rolling"

Pec Deck
3x20

Just a nice and easy workout today to get the blood flowing. ME floor press on Monday. Drill this weekend so I'll be nice and pissed for ME 

Squat - 350     
Bench - 325 
Dead - 500

BW 196

5/3/1 Squat
Warm Up - 135x10, 185x5, 225x3
5/3/1 - 255x5, 275x5, 290x5

Face Pulls
5x10

Good Mornings
2x10 - Green and Purple Bands
3x8 - 135

Core Work
Bunch of sets

Quick day, in and out. Had to get to drill, so didn't have much time to dick around. ME floor press Monday!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

ME Floor Press - Middle Finger on Ring
135x10, 185x5, 225x5, 245x3, 275x3, 295x1, 305x1 PR, 315 (got it up a bit but then got buried  too tired, next time we'll have it!)

5/3/1 Wide Grip
205x5, 215x5, 235x12

Close Grip 2 Board W/Red Minis (Thumb from Smooth)
1x5x135, 1x5x205, 3x5x185

Chest Rows
4x8x6 Plates

Tricep Pushdowns
5 Sets x 12

Pull Ups - Wide/Narrow Grip
1x14 Wide
1x10 Narrow
1x12 Wide
1x8 Narrow

Mini Band Pushdowns
2 Sets x 50

Also threw in some hammer curls just to get a little extra. Usually do compound movents for the bi's, actually haven't even done bicep work in a long time so maybe I'll throw like 3x8 in once a week on bench days or something to get a little extra blood flowing.

Great workout today though. Hitting that 305 floor press felt amazing. Next week we are doing towel press, and I'm hoping to smash 315 on that. We shall see, thanks for reading!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

DE Bench
155x9x3

Bench
225x12

Reverse Band JM Press
185x8, 195x8, 205x8, 225x8 - Just did these to work on form and get a little different movement in.

Reverse Tricep Pushdowns
5x12

Panora Pulldowns
5x12

Pec Deck
3x20

Band Circuit Pushdowns - Purple, Black, Red
5 Sets x 15 Reps each band

Nice workout today. Rotators are bugging me a bit, might just be from getting used to the band tension. Icy hot and we'll see where it goes from there! Thanks for reading!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

5/3/1 Squat - Wide Stance
Warm Up - 135x5, 185x3, 225x1
5/3/1 - 270x3, 290x3, 305x6

Good Mornings
135x8, 155x8, 185x8, 195x6, 135x12

GHRs W/Looped Mini Band
5x12

Bodyweight Lunges
5x12

Face Pulls
5x12

Machine Shoulder Press
3x8

Standing Ab Pulldowns
5x12

Flexed Arm - Hanging Leg Raises
2x20

Solid workout today. Squats felt strong and no hip pain. Still working on my good morning form, so not going too crazy with the weight. The rest was mainly auxs for blood flow and working some of the neglected muscle groups. 

Home for the weekend, back in the gym on Monday for towel press. Thanks for reading!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

ME Bench - Towel Press
135x5, 185x5, 225x5, 255x5, 275x3, 285x3, 300x1, 315x1 PR, 325 Buried 

Shirt Work
2 Board - 315x5
No Board - 325 no touch
No Board - 365 Touch

Just wanted to get in this shirt and get it to touch to know where I am with it. Will probably throw in shirt work as an extra ME on mondays, we'll see.

Overhead Tricep Extensions
85x5x12

Inverted Rows - Blast Straps
5x12

Push Ups - Blast Straps
Did about 5 sets, cant remember how many reps.

Mini Band Pull Aparts/Pushdowns
5 Sets/1 Set to Failure

Blast Strap Fallouts
1x20

Solid workout today. Wanted to hit 315 and did, so no complaints. Had a final at 3 so didn't have time to do everything, but got a decent amount of volume in. 5/3/1 Dead tomorrow! 2 finals on Wednesday, then done for the semester...all my focus will be on lifting from here on out

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Sorry for the noob question, but what does PR mean?  I've been seeing it in training journals, but never in a context where I can figure it out.  Btw your lifts are insane.

snatchula


Sorry for the noob question, but what does PR mean?  I've been seeing it in training journals, but never in a context where I can figure it out.  Btw your lifts are insane.

Hey, no problem man, no question is a dumb one here.  Everyone is new once :p . PR just means personal record, whether it be a gym best or competition best.  I always bold mine so I can go back through my journals and see what kinds of progress I've made and which workouts were best.

And thanks for the comment!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

5/3/1 Deadlift
Warm Up - 135x5, 225x3, 315x1
5/3/1 - 380x3, 405x3, 430x8 PR

Pulls felt strong, no hip pain!

Barbell Shrugs
135x20, 225x10, 275x10, 295x10, 315x3x10

Barbell Lunges
4x12

Wide Grip Pullups
5x8 - I did these gripping the black knobs on the end of the pull-up bar for a little of an added challenge.

Bent Over Barbell Rows
4x10

Mini Band GHRs
1x20

Great workout today. Pulls felt strong and everything else went pretty well too! Day off tomorrow then DE bench on Thursday. Thanks for reading!

Squat - 350     
Bench - 325 
Dead - 500

BW 196