Mr. IM 2005

**Saturday Fever** · 11-01-2004, 12:25 PM

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)

**Rocco32** · 11-02-2004, 06:02 AM

Awesome, glad your in SF. Good luck and I'll be following along asking dumb questions

**ncgirl21** · 11-02-2004, 01:28 PM

Hey SF

Good Luck with the comp

**Saturday Fever** · 11-02-2004, 01:43 PM

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

**camarosuper6** · 11-02-2004, 01:44 PM

it's going to be a hell of a good time

For me

**GoalGetter** · 11-02-2004, 01:45 PM

Hey SF! Awesome! Good luck!

I bookmarked ya!

**camarosuper6** · 11-02-2004, 01:48 PM

You wishing us both good luck.

Can someone say.. conflict of interest ?

**GoalGetter** · 11-02-2004, 01:55 PM

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!

**Twin Peak** · 11-02-2004, 01:59 PM

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

**camarosuper6** · 11-02-2004, 02:05 PM

I think TP's been drinking his LeptiGen with some Haterade.

**M.J.H.** · 11-02-2004, 02:15 PM

Awesome to see this man, good luck! Are you still doing the powerlifting competition?

**Saturday Fever** · 11-03-2004, 09:58 AM

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

**Luke9583** · 11-03-2004, 10:00 AM

Awesome lifting SF!

**M.J.H.** · 11-03-2004, 11:45 AM

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!

**camarosuper6** · 11-03-2004, 03:00 PM

Not bad for someone who doesnt work their UPPER chest.

**Luke9583** · 11-03-2004, 03:04 PM

Originally Posted by camarosuper6

Not bad for someone who doesnt work their UPPER chest.

yea, you're still gonna win. Right Camaro

**camarosuper6** · 11-03-2004, 03:09 PM

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.

**Saturday Fever** · 11-03-2004, 04:53 PM

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.

**Saturday Fever** · 11-05-2004, 09:58 AM

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.

**Luke9583** · 11-05-2004, 10:02 AM

do you use a manta ray or any thing when you squat. I get weird ass broken blood vessels on my traps

**Saturday Fever** · 11-05-2004, 10:05 AM

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.

**CowPimp** · 11-05-2004, 10:57 AM

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.

**Saturday Fever** · 11-05-2004, 12:14 PM

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.

**CowPimp** · 11-05-2004, 10:03 PM

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.

**M.J.H.** · 11-05-2004, 10:13 PM

Damn SF, that's some amazing squatting bud. Very impressive.

**Cold Iron** · 11-05-2004, 10:41 PM

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

**Saturday Fever** · 11-06-2004, 03:08 PM

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.

**CowPimp** · 11-07-2004, 01:07 AM

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.

**Saturday Fever** · 11-08-2004, 11:19 AM

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.

**PreMier** · 11-08-2004, 06:30 PM

God, you are insanely strong.

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