First meet today

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  1. Quote Originally Posted by thyrod View Post
    Damit AB I don't want your advise because your the one that put this into my head!!
    :-D its what I do
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net


  2. Haha grrr
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  3. Did chest today.
    Bench
    135x10
    185x12
    225x5
    255x1
    275x2
    185x12

    Db incline
    80x6
    90x4

    Cabels
    70x12
    80x10
    90x5 top set to 70x10

    dident do much because i lifted "fasted" today. It blew!

  4. Bb bent over rows
    135x12
    185x8
    185x8
    Underhand
    135x8
    135x8
    Deads
    135x12 Summo
    225x8
    275x8
    315x6
    375x4
    405x2
    225x8 sumo
    225x8 sumo
    225x6 wide grip
    225x6wide grip
    Close grip inner back
    160x8
    180x8
    220x4
    Lat pull downs
    160x10
    180x8
    200x4

    My forearms were toast I had to use wraps for the machines. And for the 375 and 405 dl. I did shoulders yesterday so my grip was ****.

  5. Good work man. I would suggest for the next meet to try and keep your jumps a little closer. Your jump from lift 2 to 3 on bench was in my opinion a little much. Great work though and work hard so you nail that lift next meet.

  6. Deep squats
    Warm up
    135x12
    185x5
    225x5
    225x5
    245x3
    275x4
    225x6
    Sumo Deads
    135x8
    135x8
    225x8
    315x4
    315x4
    365x3
    Straight leg dl
    135x8
    135x8
    185x6
    Leg sledge
    2 plates x12
    3platesx12
    4 plates x 8

    Leg exstension
    75 single leg x8
    160x10
    190x6
    Hammi curls
    95x8
    125x6
    155x4

  7. Back
    Bent over Bb rows
    135x12
    135x12
    185x6
    195x6
    225x6
    Dead lifts
    135x12
    225x6
    315x4
    315x3
    315x2
    315x4
    Close grip Bb rows
    1 plate x12
    2plates x12
    3plateax8
    4platesx8
    Lat pull downs
    160x8
    180x6
    200x6

  8. Quote Originally Posted by thyrod View Post
    Deads
    135x12
    225x12
    315x4
    315x4
    375x3
    405 ( won't really count Cus I couldent get it up all the way Cus I couldent grip it) I decided after that I'm going to start doing biceps to help with the forearms. Last Month I got 430 for my comp and now I'm struggling with 405.
    First off good stuff and congrats on your first meet. Misses or not, you competed and that is just great. I need to follow suit more on some of my preachings...!
    Anyways, on the grip issues, maybe some bicep work!? (we always want to work those arms eh!??!, at least for the beach HA) but honestly, what about some timed holds on say off pulling days or BP days or even at the end of the W/O's pull days?
    Grip (for me anyway) recovers fairly quickly and 2 days after I whack it, my grip would be like granite.
    Don't worry or bring up hand size either. People can increase grip or at least static holding power. Also different than say squeezing power with grippers. I have done that too, but static both overhand work, hook grip work (hurts the thumbs a bit at first) and alternate grip stuff.
    I also alternate grip thru my dead w/o's switching supinate and pronate on each hand. That way my torso is not always torqued in the same direction.
    Lastly, I know grip effects pulling power, since if I use straps, can get almost 2 extra reps on a touch and go set, and I am not talking about my grip slipping either. It just feels much tighter and stronger, and the erridation (or whatever they call it) makes my entire body feel tighter, when my grip is strong.
    Keep up the great work and have fun at those meets...!

  9. Thanks for the advice I'll keep it in mind! This past week I finally threw in biceps well about 4 sets worthy I'm not a fan of lifting bies. On another note I'm really sick again. But I just started taking tamiflu... My god that **** is awesome! I'm already feeling a bit better and I think I'll be all good tomorrow!

  10. Been awhile but back in it.

    Lat pull downs
    130x20
    160x8
    180x6
    200x5
    240x3
    Deadlifts
    135x8
    225x8
    315x6
    365x2
    405x1
    405x1
    425x2 (with straps) need to buy some chalk
    315x4
    225x8
    135x6 pause at bottom for last 3 sets.
    Bb bent over rows
    135x8
    135x 12
    185x6
    Close grip bb pulls
    2 45 x 8
    3 45 x 6
    4 45 x 4
    Reverse grip close grip pull downs
    130x12
    160x6
    180x6
    Close grip machine pulls
    130x8
    180x6
    210x6
    135x4
    •   
       


  11. Good Job Bro!!!

    Keep it up~~ Whne is next meet?? You coming in May with us or June with us??



    JMarshall,NSCA-CPT,CSCS,DVRT
    National & World Champion
    Team POWER & inTENsity
    NLA PERFORMANCE
    www.nlaperformance.com

    Choice of Champions!!!

  12. Not sure I wanna get a 315 comp bench before I compete again. And also 500dl

  13. Not sure, hopping for this summer after allergy season. Been sick for the past 2 months leading up to allergy season

  14. Legs
    Squat (my right knee was giving me trouble)
    135x6
    185x6
    225x6
    245x3
    275x3
    295x2
    185x6
    Straight leg dl
    135x6
    185x6
    225x4
    275x2
    Leg sled (45 each side)
    1 45x12
    2 45x12
    3 45x8
    4 45x8
    5 45x8
    Hami curls
    100x12
    130x8
    150x6
    Leg exstensions
    55x6 (1 leg)
    70x6 (1 leg)
    160x5
    190x3
    220x4

  15. Awesome work brother. Been following ;-)
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  16. Chest
    Bb bench
    135x13
    185x8
    225x5
    225x5
    225x5
    225x7
    225x6
    Incline db
    75x6
    85x4
    90x2
    100x3
    Decline smith
    45sx12
    45/25 x8
    2 45x5 (x2)

    Cable flys
    3 sets of 10 at 60
    Fly machines
    175x8
    190x6
    Push ups
    3x40

  17. Quote Originally Posted by Airborne42 View Post

    :-D its what I do
    Glad to have you! Throw in some advice AB

  18. with your squats try going a little wider and point your toes out more. keeps your knees from buckling inwards. Hip and thigh abductors are a life saver for hip mobility
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  19. I've noticed that wen I'm pushing up my knees fall inwards. Def have to work on that, and yes I'll start throwing in the vag machines to my leg work.

  20. Quote Originally Posted by thyrod View Post
    I've noticed that wen I'm pushing up my knees fall inwards. Def have to work on that, and yes I'll start throwing in the vag machines to my leg work.
    Will help
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  21. Just dont make eye contact
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  22. Get a mini band and double wrap it around your knees while you squat. It will pull in and you will have to work actively to 'spread the floor' to keep them out.

    http://youtu.be/mUSYMQBM-k0

    Gives you the idea. The abduct/adduct machine will generally not fix this. It is usually not strength oriented so much as a motor pattern that develops.

  23. Quote Originally Posted by thyrod View Post
    I've noticed that wen I'm pushing up my knees fall inwards. Def have to work on that, and yes I'll start throwing in the vag machines to my leg work.


    If you knees are turning inward it is because your quads are stronger then hamstrings!! Work rear chain~ Stiff legs, hypers, reserve hypers, glute ham raises, single leg deads!

    this will help!!



    JMarshall, NSCA-CPT,CSCS,DVRT
    Team Power & inTENsity

    Fueled by NLA Performance, Geared by APT Pro Gear, Clothed by Unbreakable Gear
    NLA PERFORMANCE
    www.nlaperformance.com

    Choice of Champions!!!

  24. Quote Originally Posted by power205 View Post

    If you knees are turning inward it is because your quads are stronger then hamstrings!! Work rear chain~ Stiff legs, hypers, reserve hypers, glute ham raises, single leg deads!

    this will help!!

    JMarshall, NSCA-CPT,CSCS,DVRT
    Team Power & inTENsity

    Fueled by NLA Performance, Geared by APT Pro Gear, Clothed by Unbreakable Gear
    Thanks Jon ill throw in one leg deadlifts. Just got to figure out wen since I deadlift 2 a week. I def have stronger quads then hamis so ill have to adjust my leg day to favor hamies.

    And sin, I'll keep my eyes out for one of them and give it a shot.

  25. Back
    Lat pull downs
    130x12
    160x6
    180x8
    200x5
    220x3
    250x2
    Deadlifts
    135x12
    225x8
    315x4
    375x2
    405 failed ""
    405 failed (my hands kept slipping, can't wait for my chalk to get in. I was sweating like crazy today)
    405x3 (straps)
    425x1 (straps)
    315x8
    225x8
    Close grip BB row
    45x12
    90x10
    135x8
    180x6
    Db rows
    100x6
    120x6
    150x4
    Close grip cable pulls seated
    130x12
    160x12

  26. Did shoulders today.

    I'm gonna start posting up macro.

    Keep people entertained.
    Beautiful women
    Attached Images Attached Images   

  27. Did legs
    135x6
    185x8
    225x5
    255x3
    275x3
    Sumo dl
    135x5
    225x8
    315x4
    405x1
    315x6
    Straight leg
    135x8
    185x6
    225x4
    275x2
    Leg sledge.
    2 45x12
    3 45x8
    4 45x8
    5 45x6
    Each side.

  28. Chest
    Bb bench
    135x8
    185x8
    225x5
    245x1
    275x1
    295x1
    275x2
    225x7
    Wide grip bb
    185x6
    145x10
    Db incline
    75x5
    90x4
    100x2
    55x8
    Cable flys
    50x12
    65x10
    75x10

  29. Back
    Bent over bb row
    135x12
    135x12
    185x6
    205x4
    Deadlifts
    135x6
    225x8
    315x4
    315x4
    315x3
    315x4
    315x5
    Lat pull downs
    130x6
    160x6
    180x6
    200x5
    220x4
    250x4
    Close grip lag pull downs
    130x8
    160x8
    120x12
    Did 2 machines today don't know the name but for once I went for reps with em, 12 slow and steady 3 sets each machine. Gonna start doing more machines.
    I've noticed that my back is starting to tone out alot more even though I've been hitting 3k cals a day which I normally never do.

  30. Squat
    135x10
    135x6
    185x8
    225x8
    275x3
    275x3
    275x2
    295x2
    225x6
    Straight leg dl
    135x8
    185x6
    225x4
    275x3
    315x1 (new pr)
    Hami machine
    45/25x12 x3
    Leg press
    Leg curls
  

  
 

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