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guyfromkop's log

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    Quote Originally Posted by exnihilo
    start deloading now bro. Just do heavy shirt work and ~85-90% of your raw bench for 10 singles, cut extra work. A week out from the meet cut everything heavy and just do ~80% singles to work on technique and grease the groove.

    that's pretty much what the plan is starting next week

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    Good luck Guy if you do well maybe we can get you some sugar panties....

    ~MK
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    Quote Originally Posted by motiv8erJR
    Good luck Guy if you do well maybe we can get you some sugar panties....

    ~MK
    thank you and i could only be so lucky :bruce3:
    •   
       

  4. ktw
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    first comp?
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    yup
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    Wendesday 6/14/06

    Deads
    off 3" block w/ straps
    365x3
    off jsp w/ straps and loose belt
    135+#3bandx2
    155+#3x2

    Zerchers
    175x5
    175x3(bar fell forward and lost it midway up)

    GHRs
    2x5 all me baby

    45 Hypers
    #3bandx12
    #3x10

    Standing Cable Abs
    110x2x20

    Low Cable Rows, narrow grip
    180x10
    200x10

    Wide Grip Face Pulls
    180x10
    200x10

    other than the fact i hate zerchers with a passion i had a really good workout. plus its amazing how much faster a workout is when gear isnt involved. i wanted to do cardio but all the treadmills were taken, so i'll just pull the sled tommorrow.
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    Thursday 6/15/06

    Sled Work all trips ~200'
    Forward
    110x2
    Backward
    110x2
    Low Rows
    35x2
    Face Pulls
    35x2
    Behind the knee drag
    35x2
    Forward
    215x1
    Backward
    215x1
    Forward
    215xup my steep ass driveway

    gotta love the stares from the neighbors
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    Friday 6/16/06

    Shirt work, all in double ply ragex
    Paused 3board
    275x1
    315x1
    365x1
    405x1
    455x1
    495x1 barely

    Raw Paused 4boards
    285x3
    305x3
    315x3
    315x3
    315x3
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    Saturday 6/17/06

    14" Box Squats w/ belt
    235+95#chainsx3
    235+135#chainsx3
    235+165#chainsx3

    SSB Pause Squats, raw dog and bottom of the universe
    215x5
    215x5

    SSB GMs, pins set at navel level, bottom up with a pause at the bottom
    165x10
    165x10

    GHRs
    2x5

    Decline Abs
    60x6
    60x6

    elbow was sore today so i skipped my normal kettlebell work, subed in GMs and GHRs. first time i ever did SSB GMs and they definately work you, my hammies were lit up when i was done.
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    First meet huh guy? Awesome! Guyfromkop2 in the hole!

    That's my favorite moment... The adrenaline is just huge from watching all these people doing ME lifts and having to go out in just a few moments to show what you're made of. You're strapped up, you sniff some ammonia and get psyched to crush the weight. When they call you out, it's like you're a different person.

    What gear are you planning on using? What are your goals as far as individual lifts and total?

    The first squat sucks and last pull of the day sucks for most (though last pull is the best lift for me). Most people are pretty happy when they make it to the bench because squat is the most common place to bomb. In bench, bombs are common too, mostly because of jacked up shirts though, so if you have practiced in your shirt and made your opener within 3 weeks of the meet, properly deloaded, and your bodyweight hasn't radically fluctuated you won't have a problem with this. As for the deadlift, if you are in decent condition, it's pretty easy to go 2/3 or 3/3, if you set your opener up properly and make modest jumps.

    My next meet is in september. I just ordered a Metal Ace and my goal is to hit 700+ with it. I'm probably going to go down 2 sizes to a 48 Titan Fury to try and hit 500+. For the deadlift I can hit 600 for sure, though I might try to milk a little extra out of it by going no belt or loose straps and loose belt with the ace if the suit turns out to be good for that. I want to hit Master for 242 (1790).
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    Quote Originally Posted by exnihilo
    First meet huh guy? Awesome! Guyfromkop2 in the hole!

    That's my favorite moment... The adrenaline is just huge from watching all these people doing ME lifts and having to go out in just a few moments to show what you're made of. You're strapped up, you sniff some ammonia and get psyched to crush the weight. When they call you out, it's like you're a different person.

    What gear are you planning on using? What are your goals as far as individual lifts and total?

    The first squat sucks and last pull of the day sucks for most (though last pull is the best lift for me). Most people are pretty happy when they make it to the bench because squat is the most common place to bomb. In bench, bombs are common too, mostly because of jacked up shirts though, so if you have practiced in your shirt and made your opener within 3 weeks of the meet, properly deloaded, and your bodyweight hasn't radically fluctuated you won't have a problem with this. As for the deadlift, if you are in decent condition, it's pretty easy to go 2/3 or 3/3, if you set your opener up properly and make modest jumps.

    My next meet is in september. I just ordered a Metal Ace and my goal is to hit 700+ with it. I'm probably going to go down 2 sizes to a 48 Titan Fury to try and hit 500+. For the deadlift I can hit 600 for sure, though I might try to milk a little extra out of it by going no belt or loose straps and loose belt with the ace if the suit turns out to be good for that. I want to hit Master for 242 (1790).

    yea man, i cant wait, it's actually just a push/pull. i'm going to be using either a single ply or double ply ragex for bench(both open back), i will find out what my openers are this friday, a friend of mine, joel toranzo, is training me on bench. so i'm going up there to bench with him and we'll see what the bench will hold. as for deadlift i'll probably open up around 425-450ish and i'd like to try 500 for my 3rd. i just started dling in gear, use a inzer max dl suit, it's a real ***** to get down in. so we'll see what happens with that. a bunch of guys i know and a bunch of teamsniffy members will be at the meet, so it will be a good place for me to start, have guys help me the whole time. then i will be doing my first full power in october, that's the big mama. it's an iron asylum meet, so there will be a lot of lifters.

    what fed do you lift in? and i'm apf/aapf
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    APF/USPF/WABDL.

    I want to play with more jacked up gear, but I've done APF meets in single ply gear and done ok. I still don't use a double ply bench shirt (I own an old double ply inzer super blast though lol) but I will probably get one pretty soon since I want to go in that direction.
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    Monday 6/16/06

    Paused 2boards, ring finger on rings
    245x3
    265x3
    285x2

    Paused Floor Presses w/ fat bar, ring finger on rings
    225xlost balance and almost ate the bar
    225x5
    245x5

    Kettlebell 1 hand overhead press
    35x2x10(way too easy, need to get more weight for these)

    Tricep Pushdowns
    #3bandx2x25

    Paused Pull Aparts
    #4bandx2x20

    Low Cable Flys
    40x25

    Light Cardio
    30min
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    Tuesday 6/20/06

    Sled work, all trips ~200'
    Forward 110x2
    Backwards 110x2
    Front Raises 35x2
    Rear Raises 35x2
    Forward Static Hold at Sticking Point 65x2(way too easy) 110x2
    Backward Static Hold at Sticking Point 110x2
    Upper Body Forward 110xupmysteepassdriveway
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    Wendesday 6/21/06

    Deadlifts w/ inzer max dl suit and belt
    385x1
    405x1
    425x1
    445x1(hitched at top a little but could of pulled it without the hitch)

    Zerchers
    165x5
    185x5(easy)

    GHRs
    2x5

    45 Hypers
    #3bandx2x15

    Standing Cable Abs
    110x20
    120x20

    Low Cable Rows, close grip
    190x8
    210x8

    Wide Grip Face Pulls
    190x8
    210x8

    Sled Pullin
    Forward 250x50yards
    Backwards 250x50yards

    100lb Plate Walkx50yards
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    Friday 6/23/06

    Shirt work in 2ply ragex
    315x1
    405x1(about 2 inches from touching but flew up like a bat outta hell)
    455xmiss(dont know why but bar just didnt want to move up)
    465xdumped it
    500xdumped it
    475xdumped it

    Raw 4 boards
    135+135#chainsx3
    185+135#chainsx3
    225+135#chainsxmiss
    225+135#chainsx1
    275+135#chainsxmiss

    nothing wanted to touch tonight and i kept dumping the bar at the bottom, i'm getting much better bringing the bar down but the last couple inches i just cant get. going to have to just keep working it, i'll get it eventually. one a good note though i trained up in jersey tonight so i got to lift with those guys. plus i got to see joel take 2 shots at 805 so that was definately something to see.
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    Saturday 6/24/06

    Kettlebell Front Squats, narrow stance
    57sx2x5

    1 arm Kettlebell swings, outside legs
    57x2x8

    GHRs
    2x5

    Decline Abs
    60x2x6

    got some more weight for the kettlebells so wanted to try something different today.
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    Monday 6/26/06

    Paused 2boards, ring finger on rings
    225x3
    245x3
    265x3

    Paused Floor Presses w/ fat bar, ring finger on rings
    225x2x5

    1 arm KB Push Presses
    57x2x8

    Push Downs
    #2bandx30
    #2x20

    Paused Pull Aparts
    #3bandx20

    Low Cable Flys
    30x25

    tri's and shoulders are still a little beat up from friday so i decided to take it a little easy
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    Wendesday 6/28/06

    Deadlifts
    off 3" block w/ straps, no belt
    405xmiss just below knee
    385xsame as 405
    365x3
    off jsp w/ straps and belt
    155+#3bandx1
    175+#3x1
    195+#3x1

    Zerchers
    175x5
    195x5

    GHRs
    2x5

    45 Hypers
    #3bandx15
    #3x13

    Standing Cable Abs
    120x20
    130x20

    CSRs
    50+#2bandx8
    70+#2x8

    Wide Grip Face Pulls
    200x8
    220x8

    My deadlift form decided to show up after i was done on the blocks, i'm so bad at lifting off blocks it's crazy. on a good note though my zerchers are finally moving and i'm doing the ghrs with no help now.
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    Thursday 6/29/06

    Shirt work in 2ply ragex
    405xmile high
    435xmile high
    add 3board
    435x1
    add 2board
    455xmiss(i hit this with ease a couple weeks ago)

    Raw work
    paused 4boards
    135+dbld#2bandsx5
    155+dbld#2x5

    horrible day for benching today, i'm definately thinking i'm overtrained, everything felt heavy, couldnt find any kind of groove, everthing was a mile high. plus 455 stalled out and couldnt press it, meanwhile i did it with ease a couple weeks ago.
  21. ktw
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    sounds like time to deload or take off time
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    Quote Originally Posted by ktw
    sounds like time to deload or take off time
    i have a meet on the 15th so next week is light, might even skip my raw work next week, i just have to pull from the floor in full gear one more time and shirt one last time then i'm done, take the week off before the meet and then it's go time. plus i'm done squats from here till i get back from my meet.
  23. ktw
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    word, sounds good
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    wendesday 7/5/06

    Deadlifts in inzer max dl, straps up w/ belt
    405x1
    425x1
    445x1
    465xmiss(got to shins and no more)
    465xmiss(got to knees and no more)

    GHRs
    2x5

    Reverse Hypers
    200x2x10

    Standing Cable Abs
    100x2x20

    Wide Grip Face Pulls supersetted w/ Lat Pulldowns to chest
    150x10x10

    Low Rows, Wide Grip Overhand supersetted w/ Close Grip Underhand
    150x10x10

    week and half out from meet so i was just messing around with all the accessory stuff. i wanted that 465 bad though.
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    Monday 6/10/06

    Shirt work in loose single ply ragex
    315x1(inch and a half from touching)
    365x1(half an inch from touching)
    385x1(about as close as you can get without touching)
    395xstuck
    375xdump forward
    form was horrible and absolutely no arch up to this point, so i took off my lever belt, put on my thin tool belt, got a pep talk from melissa and proceeded to do:
    385x1(finally got the groove of these &*$%* shirts and got something to touch, this will be my opener)


    was having major problems about not doing what i know i am suppose to do until i got to the last rep. after being extremely frustrated i got a little pep talk from melissa(thank you) and proceeded to set up and arch like i am suppose too. brought the bar down right and let it touch for a second or two and shot it back up, took a little bit to press it out but i was beat from all the misses. either way though i FINALLY got something to touch in one of these shirts and now i'm kicking myself because it's much easier than i was making it out to be. it was my first time using this shirt and i like it, the sleeves are huge and long though, i actually had to double them up so they would stay on my arms, definately going to get this altered after my meet, just need to find someone to do it.
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    Good luck on that meet. It's next week isn't it?
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    this saturday
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    and thanks
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    I know you've been working your ass off so you deserve it.
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    well my first meet went a lot better than i had expected. i wasn't nearly as nervous as i thought i was going to be. it was only the second time using this shirt and i could barely get 385 to touch on monday. when i was warming up though i got 275 to touch and i knew from then on there was going to be absolutely no problems touching. so here's how it went:

    Bench in single ply ragex
    385x1
    405x1
    425xmiss, got to about 3-4 board height and left arm decided to stop moving, spotters grabbed the bar

    Deadlift in single ply inzer max dl suit
    405x1(smoke show, bar flew up)
    450x2 reds, bar flew up but hitched it at the top so no go
    470x1, 2 whites and thank you joel for getting that situation cleared up, the bar flew up and was a pr for me. definately had more in me

    had a great time at the meet and a HUGE thank you to melissa for taking the trek up there with me, listening to all my constant ramblings, helping me getting my gear set up and for the constant support, it really meant a lot to me. plus thank you to my coaches john pinder, because i wouldnt of done nearly what i did and have such a love for this sport if it wasnt for you, and joel toranzo, for helping me learn how to use all this gear and hooking me up like crazy you definately made my first meet a lot easier than i could ever imagine. plus thanks to ron for handing off to me and grEGG for all your help on the deadlift. and i got to meet a lot of really great people like sandy, zane, kathy and dana. congrats to all the other competitors and it was great meeting everyone. see you at the next meet
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    Thursday 7/21/06

    Deads no belt w/ straps
    315x8
    315x10

    Reverse Hypers
    210x10
    210x10

    Wide Stance SSB GMs, Pins set at navel, bottom up w/ a pause
    165x10
    165x10

    Standing Cable Abs
    100x20
    100x20

    CSRs
    50+machinex10
    70+machinex10

    Vhandle Pulldowns to chest
    140x10
    150x10


    workout done in ~an hour, stamina is non existent, definatly have to work on that
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    Friday 7/21/06

    Standing Militiaries, kara b style(very humbling)
    95x2x10

    1 Arm KB Clean and Press
    47x2x10 each arm

    Pull Aparts
    #3bandx20
    #3x18

    Overhead Tricep Extensions
    40x20
    50x20

    due to me being a dumbass and not taking it light yesterday, bending over was not an option today, so my form and weights were just a tad off.
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    guyfromkop im just wondering do u do pull ups or lat pulldowns?
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    Quote Originally Posted by khan8
    guyfromkop im just wondering do u do pull ups or lat pulldowns?

    i weighed 315 this morning so pullups are not an option at the point. and i dont do lat pulldowns, i do chest supported rows and v handle pulldowns for lats. there are so many excersizes for lats that i just switch different stuff in every now and then
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    do you consider machine assisted pullups worthwhile?
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    Quote Originally Posted by jantrick2
    do you consider machine assisted pullups worthwhile?
    yea, i would throw them in too, but we dont have one. there is so much assistance lifts for lats it's crazy, so i'm definately not missing out on anything.
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    Monday 7/24/06

    Squats w/ knee warmers, no belt
    225x10
    225x8(wasnt heavy just ran out of steam)

    Dimels(first time doing these)
    225x10
    225x10

    GHRs
    2x5 assisted

    1 arm kb swings, outside legs
    47x10 each arm
    47x10 each arm

    Adductor
    #2x25

    Abductor
    #3x25

    Decline Abs
    50x8
    50x6

    Sled Pullin(each trip ~50yards)
    forward 250x2
    backwards 250x2
    local punk talking trash about sledx1
    local punk growin a set and pullin the sledx0

    havent squatted with a bar on my back since 6/17 so i decided to keep it light, i'd like to be able to walk tommorrow
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    Tuesday 7/25/06

    Close grip, flat back
    155x20(rest paused last couple)

    Incline DBs
    50x3x10

    Fly Machine
    100x12
    120x2x12

    Standing Militaries
    85x15
    85x13(rest paused last couple)

    Lateral Raises
    20x2x15

    Comp Bench
    135x16(rest paused last couple)

    Tricep Pushdowns
    #2bandx4x20

    Light Cardio
    45min

    trying out a friend's raw bench routine for a couple weeks, needless to say it was a VERY humbling experience
    Last edited by guyfromkop2; 07-25-2006 at 05:47 PM.
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    Thursday 7/27/06

    SLDLs off JSP
    135+#2bandx10
    155+#2x9
    155+#2x8

    Wide Stance SSB GMs aka hell on earth, pins at navel level, bottom up w/ a pause
    165x10
    185x10

    Reverse Hypers
    210x10
    230x10

    Standing Cable Abs
    110x2x20

    CSRs
    70x10
    90x8(pathetic)

    V-Handle Pulldowns
    160x2x10

    Light Cardio
    45min
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    Monday 7/31/06

    Squats, no belt, knee warmers
    225x10
    275x5(no way i was getting to 10)

    GHRs
    2x5 assisted
    1x5 8 sec negatives

    1 Arm KB Swings
    57x2x10 each arm

    Windmills
    47sx2s3
    57sx3

    Decline Abs
    55x2x8

    my squats are horrible right now, need to get them back to where they were.
  

  
 

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