guyfromkop's log

exnihilo said:
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.
Click to expand...


that's pretty much what the plan is starting next week :D
 
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.
 
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
 
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
 
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.
 
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).
 
exnihilo said:
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).
Click to expand...


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
 
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.
 
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
 
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
 
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
 
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.
 
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.
 
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
 
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.
 
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.
 
ktw said:
sounds like time to deload or take off time
Click to expand...

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.
 
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.
 
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.
 
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
 
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
 
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.
 
khan8 said:
guyfromkop im just wondering do u do pull ups or lat pulldowns?
Click to expand...


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
 
jantrick2 said:
do you consider machine assisted pullups worthwhile?
Click to expand...

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.
 
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 :D

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
 
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
 
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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
 
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.
 
Tuesday 8/1/06

Close Grips, flat back
155x20

Hammer Grip DB Presses
40+#3bandx10
45+#3x10
50+#3x8

Seated Fly Machine
120x12
120x12
120x12

Standing Military Press
85x12
95x12

DB Lat Raises
20x15
20x15

Comp Bench
135x20(last couple were real ugly but got all of them)

Tricep Pushdowns
#2bandx20
#2x20
#2x20
#2x20

Light Cardio
45min

starting to like this bench routine, even got asked if i was switching to bodybuilding tonight:bb2:
 
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Thursday 8/3/06

Deadlifts, no belt, straps
315x10
315x6 then puked up a little of my lunch, stood up, swallowed it, got back down to the bar, breathed out my nose and proceeded to shoot a piece of the turkey burger i had for lunch out of my left nostril onto the deadlift platform, then without skipping a beat x4

SSB GMs, bottom up w/a pause, pins at navel level, no belt
185x10
205x10

Reverse Hypers
230x10
250x10

Standing Cable Abs
120x20
120x20

CSRs
70x10
70x10

VHandle Pulldowns to Chest
160x10
170x10
 
Friday 8/4/06

Shirt Work in single ply ragex
275x1(couple inches from touching)
315x1(barely touch)

1 Arm KB Snatch Presses
37x10 each arm
57x10 each arm

1 Arm KB Cleans
57x2x10 each arm

Front Raises
#2bandx2x10

Pull Aparts
#3bandx20
#4bandx17

Overhead Tricep Extensions
#2bandx2x20

got my shirt back from kathy and wanted to try it out so that's why only 2 reps, just wanted to see what touched. i must say she did a great job altering it for me. thank you kathy
 
guyfromkop2 said:
Thursday 8/3/06

Deadlifts, no belt, straps
315x10
315x6 then puked up a little of my lunch, stood up, swallowed it, got back down to the bar, breathed out my nose and proceeded to shoot a piece of the turkey burger i had for lunch out of my left nostril onto the deadlift platform, then without skipping a beat x4
Click to expand...


Ha Ha :icon_lol: To bad you didn't get that on video :toofunny:
 
I guess this is what I get for following pitbull around , OH MY!!!!! Talk about honesty!!! and graphic images :jaw:
 
Tuesday 8/8/06

Close Grip Flat Back
175x12

Paused Floor Presses
165x10
175x10
175x10

Fly Machine
120x12
120x12
120x12

Standing Militaries
95x10
105x10

SIde Laterals
20x15
20x15

Comp Grip
155x12

Tricep Pushdowns
#2bandx4x20
 
Monday 8/14/06

Squats w/ belt
300x2x5

GHRs
2x5

1 Arm Kettlebell Swings
57x10 each arm, wide stance
57x10 each arm, deadlift stance

Decline Abs
55x2x8

Abductors
#2bandx25

Adductors
#3bandx25

Windmills
45x3x3

started training for the oct. 14th meet today
 
Hopefully I get to 100% soon. I really want to go that route soon. Taking the time to read up as much as possible in the mean time.
 
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