Month: November 2015

Yesterday’s Squat and Today’s Chest Workouts

11/16/15

Yesterday was squat day, getting straight into it…

Squat:

First:

Bar for 5 reps

135 for 10

185 for 5

205 for 5

225 for 3

245 for 2

275 for 1

285 for 1

300 for 1

315 attempted but failed and had to be helped to finish the rep.

Second (reps):

5 sets of 10 at 135

Third:

6 down and backs (25 yards one way) with 135 lunges

Fourth to end and activate the hamstrings a bit:

3 sets of 8-12 reps at 225 deadlift with sumo stance.

 

11/17/15

Today was bench/chest day.

Bench:

First:

135 for 10

155 for 10

185 for 5

205 for 5

225 for 3

245 for 2

275 for 1 (not proper form butt came off bench)

285 for 1 (not proper form butt came off bench)

Second (burnout to get a chest pump):

To do this I had 8 ten pound weights on each side of the bar making it 205 pounds total. I would do 5 reps, hold the bar in the air as I would have someone on each side of the bar removing one ten pound weight from it, then I would do 5 for reps, so on and so fourth.

205 for 5

185 for 5

165 for 5

145 for 5

125 for 5

105 for 5

85 for 5

65 for 5

45 for 10

The weight never felt light during the entire burnout if you never racked it.

Third:

3 sets of 8 flat dumbbell bench press with 45 pound dumbbells.

Fourth:

3 sets of 15 tricep push downs at 100 pounds

Fifth (Biceps):

140 curl burn out, take the bar do 7 sets of 10 normal grip curls then flip grip for another 7 sets of 10.

Those were my last 2 workouts.

Powerlifting Meet Recap!

So this past Saturday I competed in my first powerlifting competition. I had to wake up at 6 am to be sure I had everything ready for weigh ins at 7 am. Once I arrived I was weighed in, I weighed in at 169.3 pounds. This competition was one of the coolest sporting events I’ve experienced. You walk in and everyone is cheering for everyone, nobody is wanting someone else to miss a lift and if they are they don’t vocalize it but rather cheer for the person. There were 3 deadlift platforms and 3 squat/bench racks behind the platforms. Each competitor gets 3 attempts on each lift and if you make a weight then you are allowed to move up to a weight of your choosing.  For Squat I was worried about my back, in the past I’ve had back problems when squatting heavy and I played it safe with an opening squat of 250 pounds. Then moved to 265 pounds followed by 285 pounds. For Bench I opened with 225 pounds, followed by 245 then I actually failed my third attempt at 265 pounds. On deadlift I was feeling rather confident and opened with 385 pounds, followed by 405 pounds then hitting a new personal record I attempted 425 pounds and got it relatively easy.

 

Here is the video containing each of my lifts from the meet.

Today’s Light Weight Workout

Today was squat day specifically, I couldn’t do much because in under 2 days I’ll be competing in my first every power lifting meet.

Squat day:

First:

Heavy Un Racks no reps just to feel heavy weight, this is an un rack, step back and set up stance to squat hold it for 5 seconds then re rack the weight.

275 un rack

315 un rack

365 un rack

405 un rack

455 un rack

495 un rack

Reps:

5 sets of 5 at 135

3 sets of 5 (3 second paused) at 135

Leg Extensions:

5 sets of 5 at 150

 

Tomorrow I will not be Working out tomorrow so I can let all my muscles rest and recover before the meet!

Meet Preparation Dead Lift Day

Today I started my tapering week, where I will be doing light weight, resistance training for speed reps, 5 sets of 5 normally with 2-3 minute rest between each individual set.

Dead Lift:

2 sets of 10 at 135

5 sets of 5 at 135 with a resistance band underneath a raised platform (Band resistance Deficit dead lift)

5 sets of 5 at 185 Band resistance deficit

3 sets of 5 at 225 band resistance deficit

Back:

5 sets 5 (on each arm) bent over dumbbell rows with 90 lbs

3 sets of 10 at 80 seated cable rows

5 sets of 5 slow controlled pull ups

3 sets of 5 with the bar laying down lat pull overs

Hamstring and Glutes:

5 sets of 5 at 30 lbs Hamstring curls single leg

5 down and backs with 95 lbs for lunges (about 25 meters for each way)

 

Squat Day Today

Today was squat day, I am currently 4 days from competition day. I am ecstatic for this competition and the rest of the week is somewhat tapering for it.  The rest of the week I will be working light weight for slow and controlled reps, working on for and a higher rep routine just to keep the muscles warmed up and ready to compete.

Today first I did:

To see the workout of the day click HERE.

Warm up:

135 for a set of 10

155 for 8

185 for 5

205 for 5

225 for 5 sets of 3 reps, this was the main lift that I focused on slow and controlled.

Second:

5 sets of 5 reps at 135 with resistance bands

I finished off my legs with:

5 sets of 5 at 135 with a short pause at the bottom

 

You will notice my workouts are now much shorter and easier in preparation for the meet Saturday. I will be focusing on controlled lowering of weight with a short pause then and explosive move upward on bench and squats. Dead lifts will be form and controlled for the week.

Friday, November 6 Work out and Today’s Workout

On Friday I did another chest workout because my friend that I normally do bench with (he’s one of the few people I trust when I go heavy to spot me) was in town from college and asked me to do a bench session with him. So Friday I did some chest and Today I worked up to my opening weight in every lift because a group of my friends, who are also competing, wanted to go to the NIFS gym so we get some training in at the gym we will be competing at.

Friday:

Main bench:

135 for 2 sets of 10

155 for 1 set of 5

185 for 1 set of 5

205 for 1 set of 5

225 for 1 set of 3

245 for a single

255 for a single

Attempted 265 but failed with regulation style.

Decline Bench to improve my lower chest and make it pop out more

1 set of 12 at 135

4 sets of 12 at 155

Dumbbell decline press:

3 sets of 15 reps with each arm at 45 lbs

Triceps burn out; to preform this have a partner, move 2 benches next to each other head to head. We used a 45 lbs bar but you can decide what you use. Lay head to head on the benches do the movement called skull crushers. To make this a burn out, one person would a set of 10 and hand the bar the the other we repeated this until we both had competed 10 sets or 100 reps.

 

Saturday Workout:

Today  we went up to NIFS gym in downtown Indianapolis on the IUPUI campus. This is where I will be competing in seven days. I wanted to get used to the bar, platforms, and hooks that are used so I knew how it would all feel before competition.

Bench:

135 set of 10

185 set of 5

205 set of 5

225 for a single

Stopped there because that is my opening weight and I benched the day before.

Deadlift:

135 set of 10

225 set of 5

275 set of 5

315 set of 3

365 set of 2

385 for a single

Stopped there because that is my opening weight.

Squat (today was supposed to be squat day so I did some more here) :

Bar to set stance for 5 reps

135 for 5

185 for 5

225 set of 5

245 for 3

265 for 1

275 for 1 but was a struggle

250 will be my opening weight in competition.

135 for 4 sets of 8

Then moved to chain paused:

3 sets of 135 with 40 lbs chains for 8 reps

That’s all I did today for squats because at this point I was quite tired and worn out. Also I do more reps for muscle building on squats because during cross country and track the muscle deteriorates from constant wear and I can never get my squat max to keep up with my other lifts.

Today’s Deadlift/Back Workout

Today i worked a lot on back and hamstrings.

To see the last set from each lift click HERE.

I started with conventional deadlift.

warm up:

135 for 2 sets of 10

225 for a set of 5

275 for a set of 5

315 for a set of 3

365 for a set of 2

385 for a single

and finished after hitting a heavy single at 405 because I felt my back start to round.

Second:

Sumo style deadlift for hamstring activation

5 sets of 8 reps at 225

Third:

Bent over barbell row

5 sets of 5 reps at 135

the last set shown in the video is rather sloppy as I was quite tired at this point.

Fourth:

Bent over single arm dumbbell row ladder

1 set at 90 for 8 with each arm

1 set at 100 for 8 with each arm

2 sets at 110 for 8 with each arm

Fifth:

5 sets of 5 slow and constrict pull-ups.

Then an attempt at 5 muscle ups theses were rather sloppy as I just couldn’t get the drive into them for the first two reps.

Today’s Chest and Tricep workout

Today I focused mostly on my chest but did have some tricep work in.

If you want to see the video of each lift from today click HERE.

Warm up bench

1 set of 5 for each increasing weight going: 135, 155, 185, and 205

Working sets of heavy singles with proper form and stopped when I felt like for would break if I went up.

1 rep at 215

1 rep at 225

1 rep at 235

1 rep at 245

1 rep at 255

After that I dropped to 225 for 4 sets of 3 without breaking form.

4 sets of 3 at 225 proper form

Then moved to chained pause reps.

5 sets of 5 at 155 + two 40 lb chains with a 3 second pause at the bottom

Then moved to close grip bench to work a bit more triceps

3 sets 5 reps last set I only managed 4.

Then to dumbbell flat bench.

4 sets of 8 reps with 70lbs Dumbbells

Then to finish I just wanted to have some fun and show off a bit.

3 sets of 5 muscle ups

This was a great workout very challenging but fun.

Today’s Squat Day workout 

Today is Tuesday November 3rd 2015. Today’s workout was targeting more low rep high weight for sets. 

I started with a 60lbs yoke bar with a 45lbs plate on each side to warm up before heavy squats. 

2 sets of 10 reps with a wide stance down to a box that breaks parallel and explode up from the bottom. 

I worked my way up with 1 set of 5 with increasing weights until I hit my final weight for heavy triples. 

7 sets of 3 reps at 240 lbs with wide stance breaking parallel. 

Once done I moved onto straight bar 135 lbs with a 40 lbs chain on each side to make the explode up from the bottom harder. At the top the weight is heavy because all chain links are in the air, at the bottom it feels lighter as the ground is supporting some of the chain links. 

2 sets of 5 at 135+ chains 

2 sets of 5 at 155+ chains 

3 sets of 3 at 185+ chains 

Then I moved onto split squats paired with walking lunges. 

1 set of split squats at 185 for 5

1 set of walking lunges at 135  for a 20 meter distance 

I did the above two lifts alternating from one to the other did 5 sets of split squats and 6 walking lunges sets. 

To finish the workout I went to straight bar squats with 5 second pauses at the bottom. 

3 sets of 8-12 reps 

That was my squat day work out, included some Glutes, some Hamstrings but mostly Quads.