PumpHouses Juggernaut Log

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  1. Never mind. I was over complicating things. Got it all squared away.


  2. Easy stuff. Just getting back into it after the sickness.

    Bodyweight: 183

    Deadlifts
    3x3x135
    2x3x185
    2x2x225
    2x3x275

    Shrugs
    3x10x135

    Cable Rows
    3x15
    •   
       


  3. 15 weeks out


    Warm up
    Scap stuff
    Erector mashing

    Bench (with 2s pause)
    3x10x45
    2x8x135
    3x5x185

    Heavy tricep pushdowns
    5x10

    Hammer curls
    5x15x30# db's


    Kept it simple but I'm working hard on readjusting some stuff. My benches will all be paused for the next 15 weeks. And I need to start keeping my head on the bench.

  4. Pause bench is where it's at man. Builds confidence and a ton of strength off the chest

  5. Keep up the work dude
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  6. Thanks guys. I know I'm good for about a 290 bench. But maybe only about 275 with the pause. So for this comp I'm going to do A LOT of pausing since I heard USAPL is pretty strict.

    Of course all these numbers were at 198ish. I'm 183 now so here's to hoping my strength holds.

  7. Nothing crazy today


    Squats
    Worked up to 2x8x225

    Hanging leg raises
    5x10


    Not too exciting but had to rush. Squats felt strong. Tried using a grip with my pinkies under the bar and it really seemed to help work around the shoulder flexibility issues I've been having.

  8. 15 weeks out

    SuperD shoulder stuff
    Facepulls

    Strict OHP
    3x10x45
    2x8x65
    2x5x85
    5x5x95

    Leg extensions
    5x10

    Prone leg curls
    5x10

    Russian curls
    3x5

  9. Getting volume in before the intensity ramps?
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  10. Quote Originally Posted by rob112 View Post
    Getting volume in before the intensity ramps?
    Yep basically I'm doing OHP for the next 5 weeks. Ramping up to 135x5x5. Or around there. Then I'll drop OHP for a second squat day to focus on technique. On squats and deads I'm going to ramp up my volume then let it taper down towards the high intensity stuff. Around ten weeks out, it'll start getting real =]
    •   
       


  11. The thank button is back!

  12. Quote Originally Posted by PumpHouse View Post
    The thank button is back!
    Thank god lol
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  13. 15 weeks out


    Warm up
    Gl00t activation stuff

    Deadlift no belt
    3x3x135
    1x2x185
    2x3x205
    1x3x225
    2x2x275
    3x5x315 + rev onyx minis (doubled but unloaded tension right above knee)

    Shrugs
    3x10x185

    High pulley rows
    5x10

  14. Quote Originally Posted by PumpHouse View Post
    15 weeks out Warm up Gl00t activation stuff Deadlift no belt 3x3x135 1x2x185 2x3x205 1x3x225 2x2x275 3x5x315 + rev onyx minis (doubled but unloaded tension right above knee) Shrugs 3x10x185 High pulley rows 5x10
    Belt-less work FTW

  15. All this USPA vs mark bell sht is pretty pathetic.

  16. Quote Originally Posted by PumpHouse View Post
    All this USPA vs mark bell sht is pretty pathetic.
    I'm not on social media. Mind summing it up?

  17. Basically, Steve Denison put out a message last night saying mark bell was talking sht about USPA and that after Nov 1st slingshot products won't be allowed in any USPA/IPL meets.

    A bunch of people (including Ed coan!) blew up on him about it and today he put out a message saying to disregard it and that slingshot products will be allowed but will be inspected more thoroughly. Going on to say that slingshot products have been found out to be too long on occasion or something.

    Basically that but with more drama.

  18. American powerlifting reminds me of life in a trailer park sometimes. It's amazing that all these jag-offs and douche canoes can't stop stepping on their own dck and let the sport grow for more than a few months at a time.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. Quote Originally Posted by herderdude View Post
    American powerlifting reminds me of life in a trailer park sometimes. It's amazing that all these jag-offs and douche canoes can't stop stepping on their own dck and let the sport grow for more than a few months at a time.
    From the short time I've been keeping up with the sport, I've noticed the same thing. Fck da bullsh!t and let's get the sport back on track. The average person still has NO idea what powerlifting even is (at least where I'm from). They just think it's working out at the gym or something

  20. 14 weeks out


    Warm up
    Scap stuff
    (Should've mashed my trap)

    Bench (with pause)
    2x10x45
    2x5x95
    2x5x135
    2x5x165
    +3-board
    2x10x195

    Rope Tricep pushdowns
    5x10

    Cable rope hammer curls
    5x10

  21. 14 weeks out

    I was getting a lot of pain in my hip so I spent a long time stretching and mashing. Once I got under the bar, my hip felt fine but my knee was giving me pain on the walkout. So I just went up to 185x8 and called it there. Hopefully no big.

  22. Quote Originally Posted by PumpHouse View Post
    14 weeks out I was getting a lot of pain in my hip so I spent a long time stretching and mashing. Once I got under the bar, my hip felt fine but my knee was giving me pain on the walkout. So I just went up to 185x8 and called it there. Hopefully no big.
    Smart of you to call the workout. Get that hip sorted out

  23. 14 weeks out


    Warm up
    Shoulder dislocations

    Strict standing OHP
    3x10x45
    3x5x75
    2x2x85
    5x5x105

    DB lateral raises
    5x10x15#

  24. 14 weeks out


    Deadlifts
    3x2x135
    2x2x185
    2x2x205
    1x3x225
    1x3x255
    1x2x276
    +rev Mini bands
    2x3x315

  25. Quote Originally Posted by PumpHouse View Post
    14 weeks out Deadlifts 3x2x135 2x2x185 2x2x205 1x3x225 1x3x255 1x2x276 +rev Mini bands 2x3x315
    Liking the simplicity. You starting your pre-meet training cycle 12 weeks out, right?

  26. Technically 10 weeks is when it all starts ramping up. I'm just trying to push my volume on the main lifts right now.

    I was supposed to do some assistance iso stuff today but I wanted to take it easy on my knee. It feels fine but there's no real reason to test it.

  27. Warm up

    Pec mashing

    Bench with pause
    2x10x45
    2x5x135
    1x5x165
    1x3x185
    +red slingshot
    2x8x195

    Hammercurls
    3x10x30's

    Cable pushdowns
    5x10

  28. Warm up

    IT Band foam roll

    Squats
    2x5x45
    2x5x95
    2x5x135
    2x3x185
    2x8x225
    1x6x225

    Knee felt fine. Hip hurt though. I was able to get a little bit of work in. Not as bad as last week. I think I'll be okay with lower rep stuff because it only seems to be a problem when I do several reps. The first couple and the walkout feel fine now. Next week I should be able to get in something decent b

    Standing cable crunches
    5x10xheavy

  29. Hip troubles are a b!tch. I had to take a good 6 months off squatting awhile back. Sounds like you're on top of it though. Good session.

  30. Warm up

    Strict OHP
    2x10x45
    2x5x65
    2x5x95
    5x5x115

    Leg extensions
    2x50

    Leg curls
    5x10
  

  
 

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