|
|
|
|
Monday-Max effort sq/dl day 1) Main max effort exercise (do only one of the following) (do singles on the sq and dl, max set of 3 on GM) A) low or high box squat (can use a variety of bars, ie safety squat bar, manta ray, front squat harness, buffalo bar, and cambered squat bar) B) good mornings (bent over or arched back) (cab use all the bars listed above) C) deadlift variation (standing on 3 inch box, rack pulls, reverse band DL) 2) Low back training (ie reverse hypers, ham/glute raises, regular hypers, half dls, Romanian dls) * do 4 sets of 8-10 reps 3)Ab work (sit ups, standing lat machine abs, leg raises, spread eagle sit ups) *do 4 sets of 8-20 reps 4)Lats( pick one: pulldowns, chest supported rows, pulley rows, barbell rows) Wednesday-Max effort bp day 1) Main exercise (do only one of the following) (all exercises are with a close grip, except where noted) A) board press for a max single or max set of 3 B) floor press for a max single or max set of 3 C) dumbbell presses for 3 sets of 20 reps D) wide grip benches for a max set of 6,10, or 12 E) close grip inclines or declines for a max single or triple F) reverse band presses for max single 2)Triceps-either JM presses or extensions for 3-4 sets of 3-10 reps 3)Pushdowns-3-4 sets of 8-10 reps 4)Side lateral raises:3-4 sets of 8-12 reps 5)Lats: pick one of the above exercises and do 4-5 sets of 8-10 reps 6)Biceps-pick a bicep exercise and do 2-3 sets of 8-20 reps Friday-Speed squat day 1)Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max 2)Low back training (see above) 3)Abs(see above) 4)neck work Sunday-Speed BP 1) Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max 2)Triceps(see above) 3)Pushdowns(see above) 4)Front raises 3-4 sets of 8-10 reps 5)Lats(see above) 6)Biceps(see above) |
Good Luck with the comp 
| it's going to be a hell of a good time |
|
Originally Posted by camarosuper6
You wishing us both good luck.
Can someone say.. conflict of interest ? |
|
Originally Posted by camarosuper6
Not bad for someone who doesnt work their UPPER chest.
|
|
Originally Posted by Saturday Fever
20lb gym PR.
Honestly, it all changes at a meet. I competed a couple years ago in the NorCal Championships and my gym numbers didn't carry over. My bench was a total flop, my squat was close and my dead was close. I missed 4 of 9 lifts because the judges wanted something I hadn't trained for. I think I've done a good job working to this meet, but only time will tell. I got some pics of me squatting today. Monday morning I'll be all moved into my place in Sacramento and I'll download the images from the camera. Two of them suck, one does a good job emphasizing form stuff. |
|
Originally Posted by Saturday Fever
20lb gym PR.
I missed 4 of 9 lifts because the judges wanted something I hadn't trained for. |
|
Originally Posted by Saturday Fever
The last/first time I lifted in a meet, I missed a squat on depth, I missed a deadlift because I didn't get my shoulders as far back as the judge wanted, and I missed two bench attempts. The first time I didn't pause enough, the third time I just got pinned.
|
|
Originally Posted by Saturday Fever
Yeah, the 13th. And yeah, commercial gyms are a bitch to get anything done in.
|
|
Originally Posted by Saturday Fever
Sold my company. I'm going to finish college in the spring and ponder pursuing a Master's degree after that. Academia, here I come.
|
|
Originally Posted by Saturday Fever
Bench: 405, 455 (miss), 435
|
|
Originally Posted by JerseyDevil
Damn Adam. That's horrible. With your strength and focus, I'm sure you'll recover quicker then the average person. Best of luck man.
|
.|
Originally Posted by JerseyDevil
SF, I am so disappointed in you. It's one thing to exaggerate numbers, but quite another to fabricate a performance. That is totally pathetic and I feel sorry for you.
I wonder what else you lied about .http://www.usapl-ca.org/results/results.html |
|
Originally Posted by Arnie's left nu
WTF????
|
|
Originally Posted by Arnie's left nu
Double WTF....the winner only had a total of 890?
|
jesus
|
Originally Posted by P-funk
Dude, whatever.....you guys didn't see this coming??? Months ago, my buddy Yanick (who posts here occasionaly) called it. He was like "that guy is totaly bull shit". LMAO.
I could have guessed it since some of my good friends are "real powerlifters" and have been in the magazine power lifting USA. (damn, I feel like Johnny now.....lol). This guy didn't seem like a powerlifter at all. I just thought a lot of this was bull shit. |
j/k
|
Originally Posted by JerseyDevil
So what your saying is, I was the first to have the balls to call him on it.
j/k |
|
Originally Posted by JerseyDevil
So what your saying is, I was the first to have the balls to call him on it.
j/k |
|
Originally Posted by P-funk
Dude, whatever.....you guys didn't see this coming??? Months ago, my buddy Yanick (who posts here occasionaly) called it. He was like "that guy is totaly bull shit". LMAO.
I could have guessed it since some of my good friends are "real powerlifters" and have been in the magazine power lifting USA. (damn, I feel like Johnny now.....lol). This guy didn't seem like a powerlifter at all. I just thought a lot of this was bull shit. the sadest part is that he seemed like a smart dude. I mean hell if you are knowledagble who cares what you look like or what you can lift. You can still help people out with their training. I don't understand the whole lying and putting up a front thing? I am not the stongest guy here and I don't have the best physique but I never pretend to be something I am not and it doesn't stop me from givining others advice to help them meet their goals and I don't think those that are better than me in these catergories worry that I am not that strong or that I don't look that great. The still take or ask for my advice. I am proud of myself for what I have accomplished and I am excited to see how much more I can do. I wonder what poor guy's leg that is in the ER?? |
|
Originally Posted by P-funk
Dude, whatever.....you guys didn't see this coming??? Months ago, my buddy Yanick (who posts here occasionaly) called it. He was like "that guy is totaly bull shit". LMAO.
I could have guessed it since some of my good friends are "real powerlifters" and have been in the magazine power lifting USA. (damn, I feel like Johnny now.....lol). This guy didn't seem like a powerlifter at all. I just thought a lot of this was bull shit. the sadest part is that he seemed like a smart dude. I mean hell if you are knowledagble who cares what you look like or what you can lift. You can still help people out with their training. I don't understand the whole lying and putting up a front thing? I am not the stongest guy here and I don't have the best physique but I never pretend to be something I am not and it doesn't stop me from givining others advice to help them meet their goals and I don't think those that are better than me in these catergories worry that I am not that strong or that I don't look that great. The still take or ask for my advice. I am proud of myself for what I have accomplished and I am excited to see how much more I can do. I wonder what poor guy's leg that is in the ER?? |
|
Originally Posted by CowPimp
Despite the bullshit front he put up, I still appreciate his help a lot. He is very smart, and his knowledge has helped me break some strength barriers. I hope he returns. I, for one, value his assistance enough to let the BS slide.
Just curious though, what tipped you off about his front? I seriously had not the slightest idea. Also, what about his old journal is so telling? |
|
Originally Posted by P-funk
I don't know. the way all of his posts sounded like he copied them out of a book (supertraining....cough...cough). The way his lifts progressed. The REAL pictures of him. I mean, size doesn't equate strength but c'mon.....A guy that is doing a 500+lb GM does not look like a fucking bean pole. Also, the fact that he ran a cycle and his weight never changed at all. I mean, yeah, you have to eat for size but c'mon.....not even any gains in water weight. He just stayed 200lbs. I don't know, something just didn't add up to me. It was fishy. The vagueness of all of his past competitions....."I'll get a video up" where is the video? His first contest, hurting his ankle before it so he couldn't squat or deadlift....no results posted after that first contest, just excuses. I mean shit. If I came in last place I'd say..."I came in last place"
|
|
Originally Posted by P-funk
A guy that is doing a 500+lb GM does not look like a fucking bean pole.
|
]).) But it's good to see you posting here again!
|
Originally Posted by camarosuper6
Wow.
I really liked and even listened to SF qutie a bit. We emailed eachother a couple of times. |
| Monstar must feel violated.... |
| Did you suck his pee pee too? |
