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Post by marshalljohnson on Jul 28, 2011 21:51:20 GMT -5
This meet has instantly become the biggest meet I have ever been apart of. Not only does bill carpenter bring a huge meet, but my powerlifting idol jeremy frey will be competing in the same meet as me. This is the biggest moment in my pl career, efforts must be doubled.
Deadlifts
Raw- 135x10
225x5
315x3
405x1
495x1
585x1
635x1
675 EPIC FAIL! haha
Punishment for failing on deads was heavy sets of 5 conv dead
405x5
495x5
545x5 OUCH!
Raw conventional rack pullz with safety bar on back
SB-1plate each side
135x5
225x5
275x5
315x5
365x5
Seated Hammie curls
4 sets of 20
must have been a good work out, I had the worst cramp in my hammie ever. Woke up at 3am to massive cramp leading my to throw up haha
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Post by marshalljohnson on Jul 28, 2011 21:57:35 GMT -5
Bench lock out night
135x10
225x5
275x3
315x3
365x3
405x1
435x1(contraption)
455x3 3board(metal ace pro added)
495x3 3board
545x3 3board
585x3 3board
650x2 4board
Log press with shoulder mounted calf raise machine
4 sets of 5
body weight press off with training partner nick boll
me-270x12
nick-305x8 I Win!
me-305x9 I Win Again! hahaha
Cable Tricep Pressdown
6 sets of 15
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Post by marshalljohnson on Jul 31, 2011 14:18:32 GMT -5
Skwatz! This was suppose to be a raw DE day but my pattelar tendon is tight as piano wire. So I am done goin balls to the wall raw. As soon as I put my breifs on the pain went away.
Box Squats with 120lbs in chains
135x10
185x5
225x2
225x2
275x2
275x2
315x2
315x2
315x2
Free Squats in Ace Pro Breifs with 120lbs in chain
405x2
495x2
585x2
635x2
675x2
725x2
Tire Flips
3 sets of 10
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Post by marshalljohnson on Jul 31, 2011 14:27:19 GMT -5
Speed bench, I have been fortunate to aquire the help of bill carpenter to help me figure out my bench. I worked on alot of things today. Driving heals, bigger arch, squeezing shoulder blades, keeping head down.......... and so much more. It was alot to take in so I worked on all that I could.
Speed bench with green mini bands
Bar x 5
135x3
185x3
225x3
225x3
225x3
225x3
225x3
225x3
135+90lbs chain+mini green bandx5
Floor Press
225x3
315x3
365x3
365x3(slingshot)
my shoulder absolutely fell apart. Time to cool it till next weekend
DB lateral raises
4 sets of 15
tricep pressdown
3 sets of 20
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Post by marshalljohnson on Aug 8, 2011 21:04:37 GMT -5
squats
135x10
135x10
135x10(took forever for hips to warm up)
225x5
315x3
405x3
495x3(ace pro breifs)
585x3
675x3
750x3
805x3
Hardcore partner leg presses
4 sets or 15
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Post by marshalljohnson on Aug 8, 2011 21:10:56 GMT -5
Bench
Workin real hard on what carpenter is telling me. Form form form.
135x10
135x10
185x3
225x3
275x3
315x3
365x2
405x2(1board)
worked in two different shirts, all epic failures ranging from 455-550. I was very disgusted with myself and my performance on sunday. I drove all the way to princeton to train with my good friends and I failed terrible. I could have stayed home and sucked. My inability to bench is pissing me off beyond belief. One of our teamates dylan smoked 750 off 2 board. This really got to me because I can out bench him raw but he killz in a shirt. I am not bitter or jealous with him, i was so extatic when he did it. I am just frustrated I cannot do the same. Something has to change and it has to change now.
Tricep pressdowns
6 sets of 15
rear delt cable pullz
6 sets of 15
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Post by marshalljohnson on Aug 8, 2011 21:19:37 GMT -5
Mondays arent training dayz for me, but now they are. I am so disgusted with my day sunday something has to change. I am weak and its not acceptable.
Hammer Curls
10-8-6-4-2
Straight Bar Curl
10-8-6-4-2
Seated DB Curl
10-8-6-4-2
One Arm Cable Rear Delt
4 sets of 20
Cable Rear Delt Pullz
4 sets of 20
Band Pull Apart in Bench Set up
4 sets of 15
Standing Calf Raise Machine
10-8-6-4-2
Seated Calf Raise Machine
10-8-6-4-2
Leg Press Calf Raise
10-8-6-4-2
Standing Cable Abs
4 sets of 15
Decline Bench Sit Ups
4 sets of 15
Stretch quads, hammies, and hips
I ended the day just getting into my bench set up. Holding it, staying tight, trying to get a higher arch and holding it. I did this 5 different times holding the arch and set up for a 30 count. This has lit a fire under my ass, training will get more intense!
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Post by marshalljohnson on Aug 12, 2011 16:07:37 GMT -5
Deads
Speed pullz with mini green band
135x10
135x10
185x3
185x3
225x3
225x3
275x3
275x3
315x3
315x3
405x3(ace pro briefs)
405x3
495x3 3 sets
Raw conventional rack pullz with doubled over blue bands
225x3
315x3
405x3
495x3
585x3
675x3
Cambered bar hanging zerhcers
135x5
185x5
225x5
275x5
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Post by marshalljohnson on Aug 12, 2011 16:16:22 GMT -5
DE Bench
Speed bench with doubled over mini green bands
135x3 3 sets
185x3 3 sets
205x3 6 sets
Close grip three board with doubled over green minis
225x3
275x3
315x3
365x3
405x3
Pin press
225x3
315x3
405x3
455x3
500x3
520x2
Assisted Pull ups
4 sets of 15
Plate Loaded Lat Pull
4 sets of 15
Reverse grip lat pull
4 sets of 15
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Post by marshalljohnson on Aug 17, 2011 16:57:54 GMT -5
Deadlifts today were kind of eye opening. I have been following Kai Greene a lot lately. He is a proffessional bodybuilder. I dont have to worry about getting shit for this becuase I think 2.5 people read this log. I say .5 cuz jeff is about 4ft tall. Kai started with nothing, orphan, ward of the state, came from absolutely nothing. He always knew he wanted to be the best bodybuilder of his time. He is actually accomplishing his dreams. He focuses alot on mental toughness and clarity. No one can be more of an enemy than you are to yourself. If you dont believe you can do something you wont. I get shit cuz i use motivation alot, words, quotes, music, videos. Its becoming more clear to me I need to hold on to these things cuz there are people out there that believe as I do and benefit from it. I have always just wanted to become as strong as I possibly could, but now its takin on a bigger role than that, I want to be the best 275lb powerlifter of my time. Visualization is huge, kai and my good friend pete berg believe visualization is where its at. This is more important to me than just competing for competings sake, this is my life, its what I revolve around. I will not stop, I will be the best 275r of my era.
Conventional Raw Deads off box(bar halfway up shin)
135x10
225x5
315x3
405x2
495x2
585x2
675x2
765xFAIL
765xEPIC FAIL
I was so pissed I couldnt see straight, i needed to punish myself for failing.
585x I dont remeber how many I did, I just repped until I literally collapsed
IT IS NOT FAILURE THAT DEFEATS US, IT'S OUR REACTION TO IT!
Hanging Zerchers+60lbs chain around neck
135x5 4 sets
Kettle Bell Pull Thru
2 20lb bells 4 sets of 15
Standing Cable Abs
4 sets of 15
Standing Calf Raise Machine
4 sets of 15
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Post by theironhummingbird on Aug 17, 2011 23:10:01 GMT -5
HAHA jeff is .5 lol. But Marshall pulling through when the tides are against you, and prevailing only proves more to me that you will be one of the best ever. Luckily for me I see Pete all the time and ever since he told me and taught me on visualization, PR's are coming weekly.
Just vizualize, and push hard. See you soon.
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