Mr. IM 2005

Saturday Fever · 11-01-2004, 01:25 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:

Quote:

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, 07:02 AM

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

ncgirl21 · 11-02-2004, 02:28 PM

Hey SF

Good Luck with the comp

Saturday Fever · 11-02-2004, 02:43 PM

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

camarosuper6 · 11-02-2004, 02:44 PM

Quote:

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

For me

GoalGetter · 11-02-2004, 02:45 PM

Hey SF! Awesome! Good luck!

I bookmarked ya!

camarosuper6 · 11-02-2004, 02:48 PM

You wishing us both good luck.

Can someone say.. conflict of interest ?

GoalGetter · 11-02-2004, 02:55 PM

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!

Twin Peak · 11-02-2004, 02:59 PM

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

camarosuper6 · 11-02-2004, 03:05 PM

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

M.J.H. · 11-02-2004, 03:15 PM

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

Saturday Fever · 11-03-2004, 10:58 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, 11:00 AM

Awesome lifting SF!

M.J.H. · 11-03-2004, 12:45 PM

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, 04:00 PM

Not bad for someone who doesnt work their UPPER chest.

Luke9583 · 11-03-2004, 04:04 PM

Quote:

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, 04:09 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, 05:53 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, 10:58 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, 11:02 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, 11:05 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, 11:57 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, 01:14 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, 11:03 PM

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.

M.J.H. · 11-05-2004, 11:13 PM

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

Cold Iron · 11-05-2004, 11:41 PM

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

Saturday Fever · 11-06-2004, 04:08 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, 02:07 AM

11-02-2004, 07:02 AM	#2
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	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...

11-02-2004, 02:28 PM	#3
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,134	Hey SF Good Luck with the comp
	http://stephlg.proboards44.com/index.cgi#general

11-02-2004, 02:43 PM	#4
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Thanks all, it's going to be a hell of a good time.
	yay.

11-02-2004, 02:48 PM	#7
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	You wishing us both good luck. Can someone say.. conflict of interest ?
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-02-2004, 02:59 PM	#9
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Camaro needs all the luck he can get. That is why this troubles him.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

11-02-2004, 02:45 PM	#6
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Hey SF! Awesome! Good luck! I bookmarked ya!

11-02-2004, 03:05 PM	#10
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	I think TP's been drinking his LeptiGen with some Haterade.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-02-2004, 03:15 PM	#11
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	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

11-03-2004, 10:58 AM	#12
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	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.

11-03-2004, 11:00 AM	#13
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	Awesome lifting SF!
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-03-2004, 12:45 PM	#14
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	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

11-03-2004, 04:00 PM	#15
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	Not bad for someone who doesnt work their UPPER chest.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-03-2004, 04:09 PM	#17
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	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.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-03-2004, 05:53 PM	#18
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	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.

11-05-2004, 10:58 AM	#19
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	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.

11-05-2004, 11:02 AM	#20
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	do you use a manta ray or any thing when you squat. I get weird ass broken blood vessels on my traps
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-05-2004, 11:05 AM	#21
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	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.

11-05-2004, 11:57 AM	#22
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	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 Picks Up Heavy Shit MySpace YouTube Videos

11-05-2004, 01:14 PM	#23
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	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.

11-05-2004, 11:13 PM	#25
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	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

11-06-2004, 04:08 PM	#27
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	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.

11-07-2004, 02:07 AM	#28
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428