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  1. Muay Thai and powerlifting

    I think that it would be pretty difficult to progress greatly in both. The two sports require different types of training. Muay Thai does certainly have a strength aspect, but there is a lot more to it. To truly achieve solid powerlifting goals also, you might not get the amount of rest and...

  2. Journey to 400 and 600

    Wednesday April 8th, 2009 Pike-Pullups 2 x 10 Swiss Ball Twists 30 x 12 45 x 12 45 x 12 45 x 12 1 – Legged Situps 12 – 6 x 2 LR Deadlift 500 x 1 (worked up to) Just wanted to hit some core today. Worked up to 500 in the deadlift, and it wasn’t easy haha. That’s what I get for not going over...

  3. Journey to 400 and 600

    Tuesday April 7th 2009 Bottoms – Up Bench Press (3 inches from chest) 275 x 3 (5 sets) 280 x 3 (1 set) Iso – Relaxation Bench Press (3 second pause on chest, explosion) 165 x 3 (1 set) 155 x 3 (8 sets) Lat – Pulldown 15 x 6 17 x 6 20 x 4 20 x 4 14 x 6 E – Z Bar Curls 75 x 6 85 x 6 95 x 6 105...

  4. Journey to 400 and 600

    Monday April 6th, 2009 Back Squats 135 x 3 225 x 3 275 x 3 315 x 2 350 x 2 390 x 1 390 x 1 Pistol Squats 3 x 5 LR Low-Cable Twist Squeezing Swiss Ball 7 x 8 LR 8 x 8 LR 9 x 8 LR Barbell Side-Bends 25 x 6 LR 35 x 6 LR 35 x 6 LR 1-Legged Decline Sit-Ups 12 – 8 – 4 LR x 1 Just did some...

  5. Journey to 400 and 600

    Sunday April 5th, 2009 Session 3: Bench Press (Drop – Set Cluster, 95 % - 90 % - 85 % - 80 %) 320 – 305 – 290 – 275 – Performed 1 repetition at each weight, dropping down. 3 sets completed Dumbbell Floor Triceps Extensions 52.5 x 6 65 x 4 60 x 6 55 x 6 The bench press drop set went really...

  6. Journey to 400 and 600

    Sunday April 5th, 2009 Session 2: Bench Press (Cluster set bench press w/ 90 %) 305 x 5 (10-15 sec rest between repetitions) 4:00 Min Rest 305 x 5 (10-15 sec rest between repetitions) 3:30 Sec Rest 275 x 5 (10 sec rest between repetitions) 3:30 sec rest 275 x 5 (10 sec rest between...

  7. Journey to 400 and 600

    Sunday April 5th, 2009 Session 1: Bench Press (90 % of max, sets of 1, 30-45 seconds rest) 305 x 1 , 10 sets total, 30-45 seconds rest Decline Bench Press 225 x 6 235 x 6 245 x 5 255 x 5 225 x 6 Session 1 went well. Got 305, without a spot or lift off for 10 sets of 1 relatively easily. I...

  8. noisy roomates! Need a supplement to knock me out at night

    Powerfull by usp labs or bullet proof by muscle pharm always put me in a deep sleep. Not only do they help me get to sleep, but they help me achieve a deeper sleep. Or tons of tylenol PM always is much cheaper option haha.

  9. Journey to 400 and 600

    PM Strength Workout: Back Squat: 135 x 5 225 x 3 275 x 2 315 x 2 350 x 2 365 x 2 385 x 2 405 x 1 405 x 1 Single Leg Box Squats BAR x 5 LR 55 x 5 LR 55 x 5 LR 55 x 5 LR Went in with the goal to work up to about 90 % of my squat max and did just that. I was thinking that 385 wouldn’t be easy...

  10. Journey to 400 and 600

    Friday April 3rd, 2009 Hell Complex (135, 2 reps/set) 5 sets in 10 minutes 1-Leg Decline Sit-Ups/Double Dumbbell Swings 1 x 10 LR/40 x 6 1 x 10 LR/40 x 6 1 x 10 LR/40 x 6 Just doing a complex and some core work…Tough, took little time, and got a lot done, great overall morning.

  11. Journey to 400 and 600

    Thursday April 2nd, 2009 Side-Bridge Cable Rows/Dumbbell Double Swings 7 x 10 LR/40 x 6 8 x 10 LR/40 x 8 10 x 10 LR/40 x 10 Barbell Complex (2 reps) 135 lb – Deadlift, RDL, High Pull, Row, Clean, Front Squat, Push-Press, Back Squat 2 time Wide-Grip Pull-Ups/Dumbbell Double Swings 2 x 10/2 x...

  12. Journey to 400 and 600

    Monday March 30th, 2009 Back Squats 225 x 6 (7 sets) Leg Press 8 plates x 6 (10 sets) Leg Extensions 175 3 second eccentric (5 sets) Today begins the deload week where I take the volume and weight down a notch in preparation for maxing out next week before my small knee surgery.

  13. Journey to 400 and 600

    Sunday March 29th, 2009 Barbell Side Bends 95 x 6 LR 100 x 6 LR 100 x 6 LR 1 Arm Deadlifts 135 x 5 LR 185 x 3 LR 135 x 5 LR Swiss Ball Cable Twists 6 x 8 LR 10 x 8 LR 10 x 8 LR Speed Dumbbell Twists 15 lb x 50 (x 3) Speed Bench Press 135 x 3, 3 sets wide grip, 3 sets normal grip Wanted to...

  14. Deadlift Milestone

    Ya, lately I have been doing a lot of good mornings, love em.

  15. Deadlift Milestone

    I am gonna try and max at over 600 soon, maybe before my surgery which will be in 2 weeks. Following the surgery, I will not be able to do any lower body for 4-6 weeks. A 600 lb pull would be nice.

  16. Journey to 400 and 600

    Friday March 27th, 2009 Deadlift (20 minutes, 405 lb, 6 reps/set_) 6 total sets in time Good Mornings (20 minutes, 185 lb, 6 reps/set) 8 total sets in time Wide-Grip Cable Rows (15 minutes, 18 plate *, 6 reps/set) 14 total sets in time Hamstring Curls (10 minutes, 125 lb, 6 reps/set) 8 total...

  17. Journey to 400 and 600

    Thursday March 26th, 2009 Jump Rope Intervals 5 x 15 seconds, 15 second rest 5 x 15 seconds, 15 second rest Bench Press 135 x 1 185 x 1 225 x 1 275 x 1 Barbell Strict Curls (30 second rest between sets) 70 x 10 x 4 Jump Rope Intervals 5 x 15 seconds, 15 second rest 3 x 10 seconds, 15 second...

  18. Program for post knee surgery

    I will be having a small knee surgery to remove screws in my knee in a few weeks that will not allow me to do any lower body work for 4-6 weeks. I have been currently on a three day split that focusses on the squat, bench press, and deadlift. Since I will be pretty much limited to upper body...

  19. Journey to 400 and 600

    Wednesday March 25th, 2009 Bench Press (20 minutes, 275 lb, 6 reps/set) 275 for 3 clean sets, 225 for 4 speed sets (of 6) ½ Close Grip Lockouts (20 minutes, 225 lb, 6 reps/set) 10 total sets Strict Barbell Standing Military Press (15 minutes, 100 lb, 6 reps/set) 10 total sets Strict Curl...

  20. Journey to 400 and 600

    Tuesday March 24th, 2009 Circuit 1 (10 minutes) Reverse Sit-Ups x 12 Barbell Rollouts x 10 High Intensity Jump Rope x 20 seconds 4 total circuits in time Circuit 2 (5 minutes) Squats x 10 Side Lunges x 10 Flutter Kicks x 120 High Intensity Jump Rope x 20 seconds 2 total circuits in time...
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