Orb gets in PRIME condition for the 1,000 LB Club
- Thread starter orbitron3000
- Start date
orbitron3000
Active member
Thanks, met!
:fest30:Weighed in at 146.4 lbs. But this log ain't over 'til I get 1,000 raw. And it'll see me through nats in a month or so.
orbitron3000
Active member
Sheiko Comp Cycle Week 1
Took a sample of Animal Pump today. Didn't really notice any change, but I'm definitely guessing it was there, everything really felt solid on my lifts.
Squat
Warmup: stretch, loosen up, 135x5
Working sets:
Bench
Warmup: stretch, loosen up, bar x10, 85x5
Working sets:
Squat
155x4, 185x4, 215x4x4
Weight: 148.6
Tomorrow: Hardcore core workout. Gotta have a strong core to squat 400.
Took a sample of Animal Pump today. Didn't really notice any change, but I'm definitely guessing it was there, everything really felt solid on my lifts.
Squat
Warmup: stretch, loosen up, 135x5
Working sets:
155x3
185x3
215x3, 2 sets
245x3, 3 sets
265x2
320x2, suit down, wraps
185x3
215x3, 2 sets
245x3, 3 sets
265x2
320x2, suit down, wraps
Bench
Warmup: stretch, loosen up, bar x10, 85x5
Working sets:
115x3
135x3
160x2, 3 sets
185x2
215x2, shirt
245x1, shirt
275x0, shirt
135x3
160x2, 3 sets
185x2
215x2, shirt
245x1, shirt
275x0, shirt
Squat
155x4, 185x4, 215x4x4
Weight: 148.6
Tomorrow: Hardcore core workout. Gotta have a strong core to squat 400.
orbitron3000
Active member
Nationals Prep Cycle Week 1 Day 2 Core Workout
Did core/arms/lats today
So I done a crazy thing today. All lifts were executed with a 4 second negative, a 2 second pause, and a 1 second positive, taking about 15-20 seconds for a water break between each set. This way I could stay light on the weight and still get a wicked pump.
Warmed up with some crunches, foam rolling, and sit ups. Then onto...
Back Extensions
x8, x8, +10lbs held on my chest x 8, x8
Wide Grip Lat Pulldowns
90x8, 90x8, 105x8, 120x8
Kneeling Weighted Ab Crunches
110x8, 110x8, 120x8, 120x8
Bodyweight Pullups
x5, x5, x5
DB Hammer Curls
10x10, 20x8, 20x8, 20x8
Close Grip Bench
45x15 (normal tempo 1-1-1), 85x8x3 (4-1-2 tempo), 95x8x3, 115x8x3
Roman Chair Leg Raises
x8 x8 (normal 1-1-1 tempo)
Lat Pulldowns
75x8, 90x8, 105x8 (normal 1-1-1 tempo), 105x8 (4-1-2 tempo), 120x8
One Arm Overhand Tricep Pushdowns
50x8, 60x5
Weight Post Workout: 150.50 lbs
Did core/arms/lats today
So I done a crazy thing today. All lifts were executed with a 4 second negative, a 2 second pause, and a 1 second positive, taking about 15-20 seconds for a water break between each set. This way I could stay light on the weight and still get a wicked pump.
Warmed up with some crunches, foam rolling, and sit ups. Then onto...
Back Extensions
x8, x8, +10lbs held on my chest x 8, x8
Wide Grip Lat Pulldowns
90x8, 90x8, 105x8, 120x8
Kneeling Weighted Ab Crunches
110x8, 110x8, 120x8, 120x8
Bodyweight Pullups
x5, x5, x5
DB Hammer Curls
10x10, 20x8, 20x8, 20x8
Close Grip Bench
45x15 (normal tempo 1-1-1), 85x8x3 (4-1-2 tempo), 95x8x3, 115x8x3
Roman Chair Leg Raises
x8 x8 (normal 1-1-1 tempo)
Lat Pulldowns
75x8, 90x8, 105x8 (normal 1-1-1 tempo), 105x8 (4-1-2 tempo), 120x8
One Arm Overhand Tricep Pushdowns
50x8, 60x5
Weight Post Workout: 150.50 lbs
SilentBob187
Well-known member
Way to go biggie, keep climbing!
orbitron3000
Active member
[ame="http://www.youtube.com/watch?v=mb7LvUnx_8s"]YouTube- Dethklok - Murder Train A Comin' [Album Version][/ame]
orbitron3000
Active member
Invalid Link Removed
orbitron3000
Active member
yesterday: chest
bench
135x10, 185x5, 215x3 +2 boards, 225x3x2 +2 boards
db incline
40x10, 50x8, 55x8x2, 60x5x2
medium band CG bench (band went under the bench, i dunno about the tensions)
bar x 10, 85x10, 95x12x2
CG Bench (no bands)
95x12x2, 115x8x2
today: core work
squats A2G, narrow stance: 135x10x2, 185x5x3, 225x3x4
regular squats, regular (wider) stance: 275x1 completely raw (no belt no knee sleeves, nothin)
this is where it gets fun. my buddy and i loaded the bar up with 405, and worked on walk outs and lock outs. we set the safety bars about three inches below the starting position for a squat. we'd do the last 3 inches or so of a squat and then hold it for 15-20 seconds, with only a belt. good for core work and getting used to putting a f#ckton of weight on your back.
405 twice
455 twice
500 (yes we even added the 2.5lb'ers on each side) 2x
we then took the weight back down to 405 and did a few true walk outs.
After all this madness, i donned my belt once more and pumped three reps out at 275.
Good Mornings:
95x10x2
115x8x2
135x5
Done.
Weight sans shirt and shoes: 150.5lbs (measured without my shirt cause it was a heavier shirt that i wore today)
bench
135x10, 185x5, 215x3 +2 boards, 225x3x2 +2 boards
db incline
40x10, 50x8, 55x8x2, 60x5x2
medium band CG bench (band went under the bench, i dunno about the tensions)
bar x 10, 85x10, 95x12x2
CG Bench (no bands)
95x12x2, 115x8x2
today: core work
squats A2G, narrow stance: 135x10x2, 185x5x3, 225x3x4
regular squats, regular (wider) stance: 275x1 completely raw (no belt no knee sleeves, nothin)
this is where it gets fun. my buddy and i loaded the bar up with 405, and worked on walk outs and lock outs. we set the safety bars about three inches below the starting position for a squat. we'd do the last 3 inches or so of a squat and then hold it for 15-20 seconds, with only a belt. good for core work and getting used to putting a f#ckton of weight on your back.
405 twice
455 twice
500 (yes we even added the 2.5lb'ers on each side) 2x
we then took the weight back down to 405 and did a few true walk outs.
After all this madness, i donned my belt once more and pumped three reps out at 275.
Good Mornings:
95x10x2
115x8x2
135x5
Done.
Weight sans shirt and shoes: 150.5lbs (measured without my shirt cause it was a heavier shirt that i wore today)
SilentBob187
Well-known member
F*ck yeah Ry-Ry! Once your body gets used to that kind of weight on your back it's smooth sailing for full reps. GET IT!
orbitron3000
Active member
Back squats:
135x5
135x5
225x2
275x1
suit up
315x1
315x1
wrap up
345x0
hoping i was just still tired and not fully recovered from friday's leg work day, and can still actually hit 345
Front Squats:
135x8x2
185x5
225x5
Banded Ab Crunches
x8, x8, x8
Weight: 150 on the dot.
135x5
135x5
225x2
275x1
suit up
315x1
315x1
wrap up
345x0
hoping i was just still tired and not fully recovered from friday's leg work day, and can still actually hit 345
Front Squats:
135x8x2
185x5
225x5
Banded Ab Crunches
x8, x8, x8
Weight: 150 on the dot.
SilentBob187
Well-known member
Damn dude. That's crazy right there. Nice work.
orbitron3000
Active member
never enough, guys. always can do more. can always do better. can always improve. must do better. must improve. will improve. will put up bigger numbers.
SilentBob187
Well-known member
will get bigger. will get to 160lb.
SilentBob187
Well-known member
Here I come!!!!
orbitron3000
Active member
yesterday:
bench
135x8
135x5
175x5
185x3
205x3
+shirt
225x1
245x1
+3 board
275x1, 265x1
-shirt, + 3 board
225x8, 235x5, 245x5, 255x2
db flat bench
50x8, 60x8, 75x8, 80x5
banded close grip bench
*medium (purple) band under the bench, probably adds around 60 or 70 to the top, and maybe 20 to the bottom, but these are just guesses
bar x 12
95 x 12 x 2
close grip bench
95 x 12
95 x 8.5 (till failure)
95 x 7.5 (till failure)
weight: 150.0
bench
135x8
135x5
175x5
185x3
205x3
+shirt
225x1
245x1
+3 board
275x1, 265x1
-shirt, + 3 board
225x8, 235x5, 245x5, 255x2
db flat bench
50x8, 60x8, 75x8, 80x5
banded close grip bench
*medium (purple) band under the bench, probably adds around 60 or 70 to the top, and maybe 20 to the bottom, but these are just guesses
bar x 12
95 x 12 x 2
close grip bench
95 x 12
95 x 8.5 (till failure)
95 x 7.5 (till failure)
weight: 150.0
orbitron3000
Active member
We have hamburger cake and it's killing my appetite...
Took Jack3d 15 minutes prior to destruction today. Didn't feel quite as tweaked as I usually do from Jack3d. I'm a little disappointed. I also sipped on three 3 scoops of LG BC+EAA mixed with a scoop of Scivation XTend. Tasted actually quite delicious.
Anyway -- decided to wait until tomorrow to do deadlifts, cause my legs are still thrashed from monday's squat session. Worked mainly on back and bi's but I threw in a little chest for shi!ts and g!ggles.
BB Bent Over Rows
Bar x 15 x 2
95 x 12 x 2
115 x 8 x 2
135 x 5 x 2
Underhand grip: 95 x 12
SS Floor Press: 95 x 12
SS Rows: 95 x 12
SS Floor Press: 165 x 12
SS Rows: 95 x 12
SS Floor Press: 185 x 12
SS Rows Underhand: 95 x 12
SS Floor Press: 225 x 5 x 3
BB Curls:
45 x 8
65 x 8 x 2
Wide Grip Lat Pulldowns:
90 x 15 x 2
105 x 12 x 2
Here is when I strolled over to the dumbbells and did miscellaneous lifts.
DB Curls: 25 x 8, 30 x 8
DB Rows: 60 x 8 x 2
45° DB Curls: 20 x 8 x 2
Inc DB Bench: 50 x 8, 50 x 20
50 x 18
30° Preacher Curls: 20 x 12 x 2
Wrist Curls: 20 x 12 x 2
Weight: 148.0 lbs. (Stupid cake...)
Took Jack3d 15 minutes prior to destruction today. Didn't feel quite as tweaked as I usually do from Jack3d. I'm a little disappointed. I also sipped on three 3 scoops of LG BC+EAA mixed with a scoop of Scivation XTend. Tasted actually quite delicious.
Anyway -- decided to wait until tomorrow to do deadlifts, cause my legs are still thrashed from monday's squat session. Worked mainly on back and bi's but I threw in a little chest for shi!ts and g!ggles.
BB Bent Over Rows
Bar x 15 x 2
95 x 12 x 2
115 x 8 x 2
135 x 5 x 2
Underhand grip: 95 x 12
SS Floor Press: 95 x 12
SS Rows: 95 x 12
SS Floor Press: 165 x 12
SS Rows: 95 x 12
SS Floor Press: 185 x 12
SS Rows Underhand: 95 x 12
SS Floor Press: 225 x 5 x 3
BB Curls:
45 x 8
65 x 8 x 2
Wide Grip Lat Pulldowns:
90 x 15 x 2
105 x 12 x 2
Here is when I strolled over to the dumbbells and did miscellaneous lifts.
DB Curls: 25 x 8, 30 x 8
DB Rows: 60 x 8 x 2
45° DB Curls: 20 x 8 x 2
Inc DB Bench: 50 x 8, 50 x 20
50 x 18
30° Preacher Curls: 20 x 12 x 2
Wrist Curls: 20 x 12 x 2
Weight: 148.0 lbs. (Stupid cake...)
SilentBob187
Well-known member
Invalid Link Removed
orbitron3000
Active member
Happy Easter, How-I-Met-Your-Mother Style:
3 Day Rule
sorry for poor quality -- best I could find on YT.
3 Day Rule
sorry for poor quality -- best I could find on YT.
orbitron3000
Active member
2010 National Collegiate Championships
2010 National Collegiate Championships
The Powerlifting National Collegiate Championships were held in hot and sunny Orlando, Florida this weekend. The meet is spread over three days, and I was fortunate enough to lift on the first day. I'm lucky because, now that I've lifted, I can eat whatever the F*** I want. For the competition I had to cut only a few pounds as weighins were in the afternoon, and I had gorged myself on delicious home cooking a few days before the lifting -- I really only had to cut food stores, nothing else.
Official Weight for Competition: 65.9kg (145.28lbs)
There were 13 other lifters in my weight class, and I believe I placed 10th. Not bad considering that the winner of the class set new records in each of the three lifts (Squat, Bench, Deadlift)
So, without further delay, here's how I did:
SQUAT
1st Attempt: 157.5kg (347.23lbs)
2nd Attempt: 165kg (363.76lbs)
No video, but I got it.
3rd Attempt: 175kg (385.81lbs)
BENCH PRESS
1st Attempt: 110kg (242.51lbs)
2nd Attempt: 117.5 (259.04lbs)
3rd Attempt: 117.5 (259.04lbs)
DEADLIFT
1st Attempt: 167.5kg (369.27lbs)
2nd Attempt: 182.5kg (402.34lbs)
3rd Attempt: 192.5kg (424.39lbs)
SUMMARY
Best Squat: 165kg (363.76lbs)
Best Bench: 117.5kg (259.04lbs)
Best Deadlift: 192.5kg (424.39lbs)
Total: 475kg (1047.2lbs)
Comments:
I am really not happy about the last squat. I got the lift itself, but I lost my balance and ended up taking a step forward before the "Rack" call, which negated the lift.
And as far as I'm concerned, the second bench never happened. Kinda silly that I had trouble with it the first time, and rocked it on the third attempt. Also, it's hard to tell in the video, but for the first deadlift, my socks weren't up all the way and my shoes were untied...
2010 National Collegiate Championships
The Powerlifting National Collegiate Championships were held in hot and sunny Orlando, Florida this weekend. The meet is spread over three days, and I was fortunate enough to lift on the first day. I'm lucky because, now that I've lifted, I can eat whatever the F*** I want. For the competition I had to cut only a few pounds as weighins were in the afternoon, and I had gorged myself on delicious home cooking a few days before the lifting -- I really only had to cut food stores, nothing else.
Official Weight for Competition: 65.9kg (145.28lbs)
There were 13 other lifters in my weight class, and I believe I placed 10th. Not bad considering that the winner of the class set new records in each of the three lifts (Squat, Bench, Deadlift)
So, without further delay, here's how I did:
SQUAT
1st Attempt: 157.5kg (347.23lbs)
2nd Attempt: 165kg (363.76lbs)
No video, but I got it.
3rd Attempt: 175kg (385.81lbs)
BENCH PRESS
1st Attempt: 110kg (242.51lbs)
2nd Attempt: 117.5 (259.04lbs)
3rd Attempt: 117.5 (259.04lbs)
DEADLIFT
1st Attempt: 167.5kg (369.27lbs)
2nd Attempt: 182.5kg (402.34lbs)
3rd Attempt: 192.5kg (424.39lbs)
SUMMARY
Best Squat: 165kg (363.76lbs)
Best Bench: 117.5kg (259.04lbs)
Best Deadlift: 192.5kg (424.39lbs)
Total: 475kg (1047.2lbs)
Comments:
I am really not happy about the last squat. I got the lift itself, but I lost my balance and ended up taking a step forward before the "Rack" call, which negated the lift.
And as far as I'm concerned, the second bench never happened. Kinda silly that I had trouble with it the first time, and rocked it on the third attempt. Also, it's hard to tell in the video, but for the first deadlift, my socks weren't up all the way and my shoes were untied...
orbitron3000
Active member
thanks man. it was a lot of fun