Training for Jeff's UPA Sept meet

[marshalljohnson]

Deads

First day back since seniors, just took it easy today

Raw dog deads

135x10
225x5
315x3
405x3
495x3
545x3
585x3

Conv Rack Pullz(bar bellow the knee)
225x5
315x5
405x5
495x5
585x5

Calf raises(cuz when I wear shorts I look like a sparrow with full blown aids)

Leg extensions

[marshalljohnson]

Bench day with Elite Barbell

Chaos method starts! Heaviest sets of three

Bench

135x10
225x5
275x3
315x3
365x3
405x3
425x3
435x2(missed 3rd about halfway up)
455x2 slingshot(couldn't get 3rd)
455x3 metal ace pro added touched 34d rep
500x3 touched 3rd rep
400x5 touched 5th rep

no assistance, I was cashed and boobies were super sore
all in all it was a great first day back, and I am almost sold on the ace pro shirt, one more session should seal it for me.

[marshalljohnson]

Raw Deads

135x10
225x5
315x3
405x3
495x3
600x3
610x3

Conv Rack Pullz bar below knee

315x5
405x5
495x5
600x5
610x5

GHR

4 sets of 12

Standing Abs

4 sets of 12

[theironhummingbird]

WHAT, I thought you were skipping straight to the Lexen?

[marshalljohnson]

Raw dog squats

Heaviest set of 3 of box

135x10
225x5
315x3
405x3
495x3
585x3
600x3
615x3

Camberd Bar Zerchers

135x5
185x5
225x5
245x5

Leg ext
4 sets of 20

Standing abs

[marshalljohnson]

Bench

Blah, kinda last luster day. Was not enthused to bench and the strength showed. My fiancee and teamate from out of town were workin in new shirts and I felt alot better helping them get shirts on, figured out, and worked in. So the day wasnt a waste

135x10
225x5
275x3
315x3
365x3
405x3
435x3(slingshot)
405x5(slingshot)
455x3(ace shirt)
500x3(ace shirt)

Close Grip BP 3board
315x3
3345x3
365x3
385x3

Tricep Pressdown
4 sets of 20

Band Pull apart
4 sets of 15

[marshalljohnson]

Chaos deads
heaviest set of 3 rawdog squats

135x10
225x5
315x3
405x3
495x3
565x3
620x3

Conv raw rack pullz with green bands

225x5
315x5
405x5
495x5
545x5

GHR's

4 sets of 12

Standing band abs

4 sets of12

Calf raise machine

4 sets 12

Decline bench Tension situps

3 sets of 20

Seated calf raise

3 sets of 20

[marshalljohnson]

Boooooyah, training at Ptown Barbell this weekend. I love traveling to train with jeff adkins in princeton minnesota. My fiancee kathy and I are moving in jan just to train at Ptown. Had a full house both days and my good friend frank suprised me and made a 3hr trip to come train.

Heaviest Raw triple Squat

135x10
225x5
315x3
405x3
495x3
585x3
635x3
675x3 BOOOYAH
495x3(48 ace breifs)
545x3
585x3
635x3
The breifs were tight as shit, I am trying to get used to using tight gear, all reps were super easy but I am trying to keep the gear from compramising my form. My fiancee Kathy hit 405x3 straps down in a metal king vtype single ply, awsome!

[marshalljohnson]

Ptown bench party! Huge group benching today, people trying new gear, gear for the first time, and just grinding out some raw.

Heaviest raw triple

135x10
225x3
275x3
315x3
365x3
405x3

Reverseband

435x3
455x3(hard reps)
455x3(slingshot added easy reps haha)

3board close grip

315x3
365x3
405x3
425x2

Tricep cable ext

4 sets of 20

Band pull apart

4 sets of 20

big thanks to jeff, kathy, frankie, ted, nik, dj, dylan, neil, hairball, cody, awsome day

[marshalljohnson]

Ladys and Gentlemen LLLLLLLLets get ready to DESTROY!

Deadlifts heaviest set of 3

135x10
225x3
315x3
405x3
495x3
585x3(ace pro breifs)
675x3
700x3

Rack pullz with safety bar on shoulders

safety bar has a plate

135x5
185x5
225x5
275x5
315x5

GHRs

4 sets of 12

Standing abs with band

4 sets of 15

Calf raise machine

4 sets of 15

Chuck v has retarded back strength so I decided to try some of the different exercises he does. Today I tried the rack pullz with a safety bar on my shoulders. Holy crap am I happy I decided to start with a plate on the safety bar, I was not expecting to be jerked forward so hard. This lift was hard as hell and I loved it. Felt like torture. More pain felt today is more strength felt tomorow.

[marshalljohnson]

Squatz

Raw heaviest triple

135x10
225x5
315x3
405x3
495x3
585x3
635x3
685x3
495x3(ace pro breifs added)
545x3
585x3
635x3
Just getn a feel for new breifs

Cambered bar Good Mornings
135x5
185x5
225x5
275x5

Thats all folks I was cashed.

[marshalljohnson]

Bench vagina bench session. I am trying to bench in shirts that are actually tight. I lift is comfortable gear. If I want to take my totals to the next level I have to start lifting in some uncomfortable gear. This was my first session in a tighter metal ace pro bench shirt. Epic fail! hahaha

bench

135x10
185x5
225x3
275x3
315x3
365x3
405x3(slingshot)
435x3
455x3(shirt)
495x3
545x2
600xFAIL
500x3

3Board close grip
365x3
405x3
425x2
455x3(slingshot)

Cable Pressdown

4sets of 15

Band Pull Apart

4 sets of 15

[marshalljohnson]

My plans for competing have changed so my training has to change too. I have decided not to compete until November at bill carpenters meet. Training has to start over again. Back to raw training with resistance. Today was just a deload day.

Raw Speed pullz

135x10
135x10
225x3
225x3
275x3
275x3
315x3
315x3
365x3
365x3

Raw Conventional Rack Pullz

315x5
405x5
495x5
585x5

Squat Mornings with safety bar off box below parralell(pretty much squats with awful form)

135x5
135x5
185x5
185x5
225x5
225x5

Calf Raise machine

4 sets of 15

Big Ass Tire Flips

2 sets of 10 flips

[marshalljohnson]

Back and Bench assistance

Lat Pull Thru

4 sets of 12

Lat Pull down

10-8-6-4-2

Seated Close Grip Row

10-8-6-4-2

Tricep Press down

4 sets of 15

Floor press

135x10
225x3
315x3
365x3
405x3(slingshot)
435x3
455x3
505x3(light reverseband)
525x3
I set the reverseband up so it gave out at the top

Log press on shoulder mounted calf raise machine

8 sets of 5 ending at 305lbs whatever that comes out to in real weight

[marshalljohnson]

Dynamic effort squat day.

Box squat with green bands raw

135x10
225x3
135x3(green band added)
225x3 2 sets
275x3 2 sets
315x3 2 sets
365x3 2 sets
405x3 2 sets

Breaking in new tight ass breifs

495x3
585x3
675x3
-sets were easy, weight moved fast, cant get much depth cuz I am used to loose gear.

Squat Mornings with safety bar

135x5
185x3
225x3
275x3