IronMagLabs.com


Mr. IM 2005

Page 1 of 4 1234 LastLast
Results 1 to 30 of 99

Thread: Mr. IM 2005

  1. #1
    Pimp Gimp

    Saturday Fever's Avatar

    Join Date
    Apr 2004
    Location
    California
    Posts
    2,142
    Rep Points
    188670

    Mr. IM 2005

    Since folks are ramping up for the IM Competition, I figured I'd follow suit. My diet will be 7-10k a day, non-specific macros. (read: I'm not going to count what's what, just the total) I'm going to go with a vanilla Westside routine that looks something like this:

    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)
    yay.

  2. #2
    UNLEASH THE BEAST
    ELITE MEMBER

    Rocco32's Avatar

    Join Date
    Mar 2003
    Location
    Arlington, VA
    Posts
    22,329
    Rep Points
    3070701

    Awesome, glad your in SF. Good luck and I'll be following along asking dumb questions
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  3. #3
    Registered User

    ncgirl21's Avatar

    Join Date
    Dec 2003
    Location
    North Carolina
    Posts
    2,135
    Rep Points
    10

    Hey SF Good Luck with the comp
    Only time will tell if it was time well spent!

  4. #4
    Pimp Gimp

    Saturday Fever's Avatar

    Join Date
    Apr 2004
    Location
    California
    Posts
    2,142
    Rep Points
    188670

    Thanks all, it's going to be a hell of a good time.
    yay.

  5. #5
    Unstoppable Force
    ELITE MEMBER

    camarosuper6's Avatar

    Join Date
    Aug 2003
    Location
    California
    Posts
    3,443
    Rep Points
    3659579

    it's going to be a hell of a good time
    For me
    "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

  6. #6
    is still around...

    GoalGetter's Avatar

    Join Date
    Aug 2004
    Location
    Arizona
    Posts
    6,103
    Rep Points
    -2256958

    Hey SF! Awesome! Good luck!

    I bookmarked ya!

  7. #7
    Unstoppable Force
    ELITE MEMBER

    camarosuper6's Avatar

    Join Date
    Aug 2003
    Location
    California
    Posts
    3,443
    Rep Points
    3659579

    You wishing us both good luck.



    Can someone say.. conflict of interest ?
    "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

  8. #8
    is still around...

    GoalGetter's Avatar

    Join Date
    Aug 2004
    Location
    Arizona
    Posts
    6,103
    Rep Points
    -2256958

    Quote Originally Posted by camarosuper6
    You wishing us both good luck.



    Can someone say.. conflict of interest ?
    I'm wishing EVERYONE good luck! It's known as good sportsmanship, Officer Camaro!

  9. #9
    Peak Physiques™
    ELITE MEMBER

    Twin Peak's Avatar

    Join Date
    Mar 2002
    Location
    NY
    Posts
    7,870
    Rep Points
    1669647

    Camaro needs all the luck he can get. That is why this troubles him.

  10. #10
    Unstoppable Force
    ELITE MEMBER

    camarosuper6's Avatar

    Join Date
    Aug 2003
    Location
    California
    Posts
    3,443
    Rep Points
    3659579

    I think TP's been drinking his LeptiGen with some Haterade.
    "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

  11. #11
    Obsessed
    ELITE MEMBER

    M.J.H.'s Avatar

    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,586
    Rep Points
    185265

    Awesome to see this man, good luck! Are you still doing the powerlifting competition?
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  12. #12
    Pimp Gimp

    Saturday Fever's Avatar

    Join Date
    Apr 2004
    Location
    California
    Posts
    2,142
    Rep Points
    188670

    I sure am. I won't be working for this comp until after the meet, but just wanted to get my foot in the door as a contestant.

    Bench Prep Day

    Same idea as the deadlift work.

    Bench (shirt, elbows, wrists)
    ...warmups...
    355x1
    385x1
    405x1
    435x1
    455x1
    465x0 (pinned, no help from the shirt was going to save this)

    3 Board Press
    465x1
    475x0

    6 Board Press
    475x1
    485x1

    4" Lockouts
    8 sets of 3 with 485
    yay.

  13. #13
    Lucky Luke

    Join Date
    Jul 2004
    Gender
    Male
    Location
    Minneapolis
    Posts
    5,408
    Rep Points
    4461628

    Awesome lifting SF!
    "If you're not part of the solution, you're the precipitate."

  14. #14
    Obsessed
    ELITE MEMBER

    M.J.H.'s Avatar

    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,586
    Rep Points
    185265

    Awesome workout SF, damn, crazy numbers that you're throwing around. Truly inspirational. I can't imagine what an ego boost all this must be for you. 455 on bench? Holy sh*t!
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  15. #15
    Unstoppable Force
    ELITE MEMBER

    camarosuper6's Avatar

    Join Date
    Aug 2003
    Location
    California
    Posts
    3,443
    Rep Points
    3659579

    Not bad for someone who doesnt work their UPPER chest.
    "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

  16. #16
    Lucky Luke

    Join Date
    Jul 2004
    Gender
    Male
    Location
    Minneapolis
    Posts
    5,408
    Rep Points
    4461628

    Quote Originally Posted by camarosuper6
    Not bad for someone who doesnt work their UPPER chest.
    yea, you're still gonna win. Right Camaro
    "If you're not part of the solution, you're the precipitate."

  17. #17
    Unstoppable Force
    ELITE MEMBER

    camarosuper6's Avatar

    Join Date
    Aug 2003
    Location
    California
    Posts
    3,443
    Rep Points
    3659579

    You might as well buy the t-shirt now while their cheap!

    Dave in '05

    Exit polls point to TP and SF... but its the underdog thats going to shock the world like Muhammad Ali.
    "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

  18. #18
    Pimp Gimp

    Saturday Fever's Avatar

    Join Date
    Apr 2004
    Location
    California
    Posts
    2,142
    Rep Points
    188670

    Haha. I'm NOT big. You can see what I currently look like in my gallery in the pics with my friends. I'm shriveled down to 200ish pounds. I'm not a physique favorite by any means.



    I'm going to win, I'm just not the favorite.
    yay.

  19. #19
    Pimp Gimp

    Saturday Fever's Avatar

    Join Date
    Apr 2004
    Location
    California
    Posts
    2,142
    Rep Points
    188670

    Squat Prep Day

    Wow, big morning. I weighed 199 and I hit some solid numbers.

    Squats (full gear)
    ...warmups...
    475x1
    505x1
    535x1
    565x1
    595x1
    605x1
    615x1

    Squats (gear, 4-5" above parallel)
    615x1
    625x1

    Squats (gear, 8" above)
    625x1
    645x0

    Squats (gear, 6" ROM)
    6 sets of 2 with 655

    Next week will be one heavy day early followed by a lot of accessorry-type days. Diet at this point is fine and dehydration pre-weigh-in should do the trick for me. Oh, and I have a surprise for the board come Monday morning.
    yay.

  20. #20
    Lucky Luke

    Join Date
    Jul 2004
    Gender
    Male
    Location
    Minneapolis
    Posts
    5,408
    Rep Points
    4461628

    do you use a manta ray or any thing when you squat. I get weird ass broken blood vessels on my traps
    "If you're not part of the solution, you're the precipitate."

  21. #21
    Pimp Gimp

    Saturday Fever's Avatar

    Join Date
    Apr 2004
    Location
    California
    Posts
    2,142
    Rep Points
    188670

    Nope, I use a 100lb Texas Strong Bar nowadays. Prior to that was just your plain run of the mill 45lb barbell. Realize, also, that I place the bar lower on my back. This doesn't mean it's anymore comfortable, just that it doesn't dig on my traps the way a high bar squat would.
    yay.

  22. #22
    Fueled by Testosterone
    MODERATOR

    CowPimp's Avatar

    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    16,086
    Rep Points
    6502699

    Congratulations on breaking a 600 squat. You shattered that previous PR by 20 pounds at your level; that's quite an impressive feat. You're gonna kick ass at the meet.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Chews Cud - My Journal
    1RM Videos

  23. #23
    Pimp Gimp

    Saturday Fever's Avatar

    Join Date
    Apr 2004
    Location
    California
    Posts
    2,142
    Rep Points
    188670

    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.
    yay.

  24. #24
    Fueled by Testosterone
    MODERATOR

    CowPimp's Avatar

    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    16,086
    Rep Points
    6502699

    Quote 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.
    Eh, now that you have that fluke out of your system, you'll kick ass at this one. In fact, I think you'll be setting PRs at this competition. Don't think you will; know you will.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Chews Cud - My Journal
    1RM Videos

  25. #25
    Obsessed
    ELITE MEMBER

    M.J.H.'s Avatar

    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,586
    Rep Points
    185265

    Damn SF, that's some amazing squatting bud. Very impressive.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  26. #26
    High $ociety

    Cold Iron's Avatar

    Join Date
    Jul 2003
    Location
    ONtario
    Posts
    1,616
    Rep Points
    677530

    Quote Originally Posted by Saturday Fever
    20lb gym PR.
    I missed 4 of 9 lifts because the judges wanted something I hadn't trained for.
    What does that mean, like you werent going down far enough on squats or pausing/holding the lifts long enough?

    Good luck in the comp

  27. #27
    Pimp Gimp

    Saturday Fever's Avatar

    Join Date
    Apr 2004
    Location
    California
    Posts
    2,142
    Rep Points
    188670

    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.
    yay.

  28. #28
    Fueled by Testosterone
    MODERATOR

    CowPimp's Avatar

    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    16,086
    Rep Points
    6502699

    Quote 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.
    Ah yes, but knowing you, you definitely kept this in mind while training, and probably took some sort of steps to remedy that.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Chews Cud - My Journal
    1RM Videos

  29. #29
    Pimp Gimp

    Saturday Fever's Avatar

    Join Date
    Apr 2004
    Location
    California
    Posts
    2,142
    Rep Points
    188670

    Countdown Week

    Had a good solid lifting session this weekend with my brother (between moving, that is) and we did some good form checks, depth checks, etc. I did some really low box squat doubles just to keep the body in a groove and to experiment with any depth issues I may encounter. Did a little benching and pulling as well. I'm optimistic. I dehydrated the last half of yesterday to see what to expect as weigh-ins draw near. This morning I'm a cool 197. No worries at all.

    Lunges (50lb db in each hand)
    3 50yard round trips

    DB Bench
    4 sets of 6 with 100

    DB Band Pull-Throughs (will explain below)
    3 sets of 20

    OK, the DB Pull-Throughs are simple. I anchored bands around a 120lb DB in a corner and did pull-throughs. I'm going to repeat this routine Thursday and then it's time to amp up for the meet.
    yay.

  30. #30
    happy sumo
    ELITE MEMBER

    PreMier's Avatar

    Join Date
    Sep 2003
    Posts
    22,834
    Rep Points
    157391219


    God, you are insanely strong.
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Page 1 of 4 1234 LastLast

Similar Threads

  1. 2005 Corvette Or 2005 Escalde?
    By god hand in forum Open Chat
    Replies: 34
    Last Post: 08-14-2006, 11:59 PM
  2. Ces 2005
    By busyLivin in forum Open Chat
    Replies: 4
    Last Post: 01-05-2005, 12:02 PM
  3. Let It Go 2005
    By Mudge in forum Open Chat
    Replies: 5
    Last Post: 12-30-2004, 02:52 PM
  4. Mr. Olympia 2005
    By George W. Bush in forum Open Chat
    Replies: 27
    Last Post: 11-05-2004, 05:22 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  


DISCLAIMER:
All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.