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Post by theironhummingbird on Sept 7, 2011 23:36:19 GMT -5
I did some raw benching and kicked ass
Warm ups
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stretching
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foam rolling
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rotater cuff work
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indian club circuits
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Raw Benching
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Barx20
95x10
135x10
185x8
225x8
265x5
275x3
295x2
315x1x2
Dead Benches (pin presses from chest level)
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8 singles last one was around 320
That was it kept it simple effective and kicked major ass. Openers this weekend looking to kick ass.
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Post by theironhummingbird on Sept 27, 2011 23:58:21 GMT -5
Well Everyone I competed again, and as the same as my first meet I had an absolute blast, it was a very good time. Filled with tons of great people, and good lifting.
This was a UPA event, and I had a great time. My buddy Jeff Adkin's, and the owner of P-town Barbell put on a spectacular meet. What was cool about this meet was the fact there was only maybe about 20 lifters total, so we started at 9 a.m and we were literally done with Awards and tear down by about 3:00 P.M. So it was nice not sitting there for hours and hours.
Also the best past of this meet was the fact that I had so many lifting friends there, and made many more on the way out, which is AWESOME. The fact knowing that alot of people there are rooting for you, and helping you out to make great lifts is such an empowering feeling that words cannot describe.
Plus most of my entire team lifted as well. Including Scott, Charlie, and Pete, but the entire team was there in the crowd as well.
Also 100% fair judging, there was no favored judging at all.
So here goes the number's.
My opening attempt on squats was 369, and I missed it because I squatted way way way low, like my ass trying to swallow my ankles low.
My second attempt was the same at 369, and this time I had somebody call me up when I hit below depth, and I smoked it.
My 3rd attempt was 402, and same thing went down and flew up with it.
In my first meet in Fargo,ND I only squatted 308, so a 94 pound squat PR is AWESOME!!!
Next is Bench, I opened at 451, and it was a smoke show. I next benched 473 smokeshow, then I attempted 502 and it was well let's just say it didn't go as planned, I pumped and missed it, so I gotta work on it.
Deadlifts I pulled 507 and made all 3 attempts.
I finished the meet at 1382 which is a 160lb meet PR, My next meet is bench only at the end of October looking to make that 500 bench official. Then in February I will be doing my next full power meet. Looking to kick ass.
Overall I had a great time, nothing in this world replaces friends and I am glad I have the ones I do in this sport. Thank you Jeff it was an awesome meet.
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Post by theironhummingbird on Sept 28, 2011 0:00:07 GMT -5
Well I'm back everyone, I competed on 9/17/11 and you can see how I did in meet write up's.
My first workout back was a GPP workout
Sled drags
prowler pushes
Keg carrys
Farmer's walks
That was it.
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Post by theironhummingbird on Sept 28, 2011 0:03:37 GMT -5
My first true training cycle starts today it was Saturday so that means benching, and benching I did. Starting a strength phase of triples then onto doubles.
Warm ups
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Indian club swings
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stretching
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foam rolling
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rotater cuff work
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bench
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barx20
95x10
135x10
185x8
225x5
265x5
275x3
Added bench shirt
365x3
405x3
425x3
435x3
445x3
That was it, it was a decent bench day, but I am looking forward to increasing my bench and getting a larger more solid foundation. Until next time see ya.
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Post by theironhummingbird on Sept 28, 2011 0:15:34 GMT -5
today was a squat day, and I again had the honor of training with twin cities barbell, and even better I got to try on a squat suit for the first time ever.
Warm ups
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foam roll
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indian clubs
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hip mobility drills
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stretching
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Squat
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Unfortunatley I forgot all the numbers but I worked up to 405 raw, then tried on the squat suit and did two sets of 1 rep with 405 in the squat suit.
It was a fun night, and hope to be back soon. I'm getting back up to date with my training log's I have been super busy, so Dynamic benching is on Wednesday, Until next time everyone have a good night.
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Post by theironhummingbird on Sept 28, 2011 23:41:08 GMT -5
Today I did some raw benching and assistance work. A pretty solid training day.
Warm up
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stretching
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indian club
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dumbbell circuit warm up
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Bench
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barx20
95x10
135x8
185x5
225x5
245x5x2
Pull ups with bands (I'm going to start doing lots of pulls up)
3x4
Dips with bands
20 reps
Pushups
50
Hammer Strength Chest Press with Band for dynamic tension
3x10
I am going to start doing lot's of pull up's I know it can be a tremendous lat developer, and it would be good for me benching and strength development. I also just need to get more aggressive, and also lose some damn weight. Just remember there is nobody who is 100 years old and weighs 400 pounds. I need to do that. and NOW.
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Post by theironhummingbird on Oct 11, 2011 18:02:54 GMT -5
Squats!!!!!!!!!!!!!!!!!!!!!
Warm ups
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foam roll
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indian clubs
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hip mobility drills
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stretching
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Squats
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135x5
225x3
275x3
315x3
365x3
385x3
405x2
425x3 reverse band
It was a productive day, my next full power meet will be at the end of February. So I go time to work on my squats big time, and also hopefully get a suit and go to work.
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