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Let the bulking begin! Pwr_Machine's Training Log

i'm havin trouble viewing your vids from angelfire..it will only download parts of it..but from what i've seen i like!! awesome brotha!! you fuckin hammered 315 and 325!! keep up the work brotha..by the way..where are you guys located? tb
 
thebrute said:
i'm havin trouble viewing your vids from angelfire..it will only download parts of it..but from what i've seen i like!! awesome brotha!! you fuckin hammered 315 and 325!! keep up the work brotha..by the way..where are you guys located? tb
Click to expand...

I'm not sure why the vids would be giving you a problem. But thanks! I'm adjusting to the new form, but feeling good doing so.

We're in Hattiesburg, MS.
 
pwr_machine said:


I'm not sure why the vids would be giving you a problem. But thanks! I'm adjusting to the new form, but feeling good doing so.

We're in Hattiesburg, MS.
Click to expand...

ok..i'm the next state over..kool!! tb
 
Week 4 - DE Lower - 10/26/03

As many of you are aware, I have battled lower back pain which has resulted in driving me away from the sport of powerlifting. I have degenerative disc disease at L4-5 with an associated buldging of the disc.

A few days ago, I started stretching in an attempt to get my hips and hams ready to squat again. Today, I started a light workout that Bigguns15 and I are calling rehab until I get enough flexibility to squat with an arched back and no rounding at the bottom.

It looks pathetic, but I did box squats off a very high box and rack pulls from knee height in today's workout. Any more depth would have resulted in my back starting to round. What an amazing display of flexibility eh? Even when it's discouraging, I'm going to keep pushing the limits in hopes of squatting below parallel again one day.

High Box Squats 275 for 8 sets of 2
1 box squat set
Speed Rack Pulls from Knee Height 275 x 1 x 1, 315 x 1, 365 x 1, 405 x 1 x 1
Reverse Hypers on Stability Ball 3 sets of 12 w/green band
1 reverse hyper set
Abs 3 sets of 12
 
Week 4 - Sled Dragging - 10/27/03

Forward Sled Drag 135 x 80 yards - 1 time, 90 x 80 yards - 4 times
Backward Sled Drag 90 x 80 yards - 5 times
 
Week 4 - Back and Biceps - 10/28/03

Bent Rows 185 x 5, 225 x 5, 245 x 5, 265 x 5, 275 x 5 (finally getting heavy on these)
DB Bent Rows 100 x 10 x 10
Seated Rows 150 x 10, 200 x 10

Hammer Curls 60 x 5, 65 x 5, 70 x 5, 75 x 5, 80 x 5 (that rocked!)
DB Curls 55 x 10 x 10
Rope Hammer Curls 100 x 10 x 10
 
Week 4 - Traps and Triceps - 10/28/03

Trap Bar Shrugs 45 x 50, 135 x 30, 225 x 20, 275 x 20, 315 x 10
DB Shrugs 110 x 12 x 12 x 12

Rolling DB Extensions 40 x 10 x 10 x 6 (fatigued!)
 
tad69 said:
325 x 5 looked super easy JP!! You easily had 1-2 more in ya though! Push it to the limit!!!
Click to expand...

Thanks, I'll be working on it. The new form always makes the weight feel much heavier than when I look at on vid.
 
Week 4 - ME Lower - 10/30/03

Again, I'll be squatting of a HIGH box until my flexibility increases. The weights were heavy today and I could feel my form starting to deteriorate, but it felt so damn good to feel some heavy weight again. :D

Front Squat (High Box) Warm-ups, 405 x 1, 455 x 1, 485 x 1, 500 x 1

I buckled a bit on 500 so called it quits. Figured it was time to move on and have a good workout.

RDL's 315 x 3, 365 x 3, 405 x 3
45* Back Extensions 25 x 12 x 12, 35 x 12
Abs 4 sets of 12
Lat Pulldowns 150 x 12, 180 x 12, 200 x 12
 
Liftbig said:
pwr,

make sure your sitting onto the box, in that video you are pretty much touch and go.
Click to expand...

I know. I figured someone would catch that. :D It's just not the easiest thing in the world for me to sit back with 500 pounds hanging on the front of my body. :lmao: 455 was my heaviest set with a good "pause". Just having some fun holding onto the weight for dear life. :D
 
pwr_machine said:
"pause".
Click to expand...

i have never paused on a box squat or seen anyone at the gym do it either. sit on the box, relax your hips, then flex HARD and violently off the box, no puase. to me puase means to stop and keep everything the same, you do that with everything except the hips. so the way i see it, its not a pause. it LOOKS like a pause, but theres alot more going on the meets the eye. much like when a swan or duck is swimming through the water, from above doesnt seem like much is going on, but look under the water and its chaos.
 
Liftbig said:


i have never paused on a box squat or seen anyone at the gym do it either. sit on the box, relax your hips, then flex HARD and violently off the box, no puase. to me puase means to stop and keep everything the same, you do that with everything except the hips. so the way i see it, its not a pause. it LOOKS like a pause, but theres alot more going on the meets the eye. much like when a swan or duck is swimming through the water, from above doesnt seem like much is going on, but look under the water and its chaos.
Click to expand...

You're killing me Liftbig. LOL "Pause" in quotes means relaxing my hips where to the eye, it kinda looks like a "pause". On the other hand, pause with no quotes would mean sitting on the box with a very visible pause like a swan or duck sinking in the water. :D Guess I need to get my lingo right huh?
 
Week 5 - Chest and Triceps - 11/1/03

Missed out on some sleep last night so I was expecting to be a little fatigued. However, the workout went very well.

Bench Press 225 x 5, 275 x 5, 315 x 5, 335 x 4 + 1 PR!
4-Board Presses 365 x 3, 385 x 3 PR!, 405 x 3 PR!
5-Board Presses 415 x 3, 425 x 3 PR!, 430 x 3 PR!
3" Pin Presses from Floor 365 x 3, 405 x 1, 410 x 1 x 1 x 1 x 1
 
Mike_Rojas said:
Great job! How do you like a MM style workout?
Click to expand...

I'm really enjoying it. It keeps me much more goal-oriented. Bottomline, I want PR's on bench. If I don't get them on bench, then I can get them on the 4-board or 5-board, etc. It keeps me motivated in that aspect. I'm looking forward to each week of training.
 
Mike_Rojas said:
Great job! How do you like a MM style workout?
Click to expand...

Thanks. I'm really enjoying it. It keeps me much more goal-oriented. Bottomline, I want PR's on bench. If I don't get them on bench, then I can get them on the 4-board or 5-board, etc. It keeps me motivated in that aspect. I'm looking forward to each week of training.
 
Re: Week 5 - Chest and Triceps - 11/1/03

pwr_machine said:
Missed out on some sleep last night so I was expecting to be a little fatigued. However, the workout went very well.

Bench Press 225 x 5, 275 x 5, 315 x 5, 335 x 4 + 1 PR!
4-Board Presses 365 x 3, 385 x 3 PR!, 405 x 3 PR!
5-Board Presses 415 x 3, 425 x 3 PR!, 430 x 3 PR!
3" Pin Presses from Floor 365 x 3, 405 x 1, 410 x 1 x 1 x 1 x 1
Click to expand...


Excellent. 3 PR's is VERY impressive man.
 
man..we got together sometime train shirt work brotha. i would try to sink that weight more into those boards brotha..but they are fuckin awesome!! congrats on the bench PR!! tb
 
thebrute said:
man..we got together sometime train shirt work brotha. i would try to sink that weight more into those boards brotha..but they are fuckin awesome!! congrats on the bench PR!! tb
Click to expand...

I'll be sinking the weight next week! Liftbig sent me the same suggestion. Thanks. Training together would rock!
 
Holy cow! 3 PRs. Any time I think to myself "damn back's at it again" I'm going to remember all your injuries, kick myself in the butt and keep on going.
 
2Shy said:
Holy cow! 3 PRs. Any time I think to myself "damn back's at it again" I'm going to remember all your injuries, kick myself in the butt and keep on going.
Click to expand...

I'm definately more focused in my training now. That'll help keep me motivated and creative enough to find ways to work around the nagging injuries. :D
 
Week 5 - DE Lower - 11/02/03

High Box Squats 275 for 8 sets of 2

Knees and back were bothering me quite a bit today, but I stuck it out.

Speed Rack Pulls from Knee Height 315 for 6 sets of 1
GHR's BW x 12 x 12 x 12
Abs 4 sets of 12
 
Week 5 - Sled Dragging - 11/03/03

Forward Sled Drag 135 x 80 yards - 5 times
Backward Sled Drag 135 x 80 yards - 5 times

Slight knee pain, but surviving.
 
Thanks tb.

I decided to skip back and biceps this morning. On Saturday, I could tell my right biceps tendon was getting a little irritated. I'm hoping the inflammation will subside and I'll be back in action for next Saturday's bench workout and next week's back and biceps workout.

I still might squeeze in traps this evening though.
 
Last edited:
Week 5 - Traps, Triceps, and Shoulders - 11/04/03

Shrugs 135 x 50, 185 x 30, 225 x 20, 275 x 20, 315 x 10
DB Shrugs 110 x 12, 120 x 12 x 12 x 12

Rolling DB Extensions 40 x 12 x 12 x 8 x 6 (I was burnt!)

Front/Side Raises Superset 20 x 10, 30 x 10, 25 x 10
 
Week 5 - ME Lower - 11/7/03

Reverse Band (green) Rack Deadlifts 495 x 1, 585 x 1, 675 x 1
High Pulls 165 x 3, 185 x 3, 205 x 3
45* Back Extensions 35 x 12 x 12 x 12
Abs 3 sets of 12
Standing Calf Raises 120 x 20, 140 x 20, 160 x 20
Seated Calf Raises 2 plates x 20 x 20 x 20

My back's a little tight, but I'm feeling fine. :D
 
Today is a good day! In the mail, I just received my Karin's double denim V-back bench shirt! :garza: Tomorrow's workout will be a blast!
 
Tip for the day from Mule and Liftbig:

Elbows in belly up...

have lots of spotters keep the wrists behind the elbows

I'm excited and ready for tomorrow to roll around.
 
Last edited:
Mike_Rojas said:
Please take some videos of your shirt work - I'm very interested in seeing that
Click to expand...

Definately. I'll be consulting several people from EF for help. This will be my first experience in such a shirt and there's not really anyone around here that can help.
 
Week 5 - Sled Dragging - 11/7/03

Forward Drag 135 x 80 yards - 2 times
Backward Drag 135 x 80 yards - 2 times
Bent Over (inside) Drag 135 x 80 yards - 2 times
Forward Ankle Drag 45 x 80 yards - 2 times
Backward Ankle Drag 45 x 80 yards - 2 times
 
Week 6 - Shirted Bench and Triceps - 11/8/03

Today was my first day in a Karin's double denim. My bench attempts were trial and error as I have never used such a shirt. I decided to use the boards to get a feel for the short in a shorter ROM.

After warming up to 315 raw, I did the following:

Shirted Bench Presses
5-Board 365 x 1
4-Board 405 x 1
3-Board 455 x 1
2-Board 475 x 1
No Board 475 x 1 x 1 (scared my spotter a bit, but I got the weight)

I did 415 this time last year in a poly. That's a 60 pound PR! ;)

It was ugly, but I'm satisfied with that attempt since it was my first time being in the shirt. About 2 inches above my chest, my hands got out in front of my elbows...not good. I'll be doing more reps starting next week to get in some much needed practice with the shirt.

4-Board Presses 435 x 1, 455 x 1
5-Board Presses 465 x 1, 485 x 1, 500 x 1
3" Pin Presses 405 x 1, 415 x 1 PR!, 425 x 1PR!, 435 x 1 x 1PR!

Overall, I had a good workout. I feel like I've been hit by a truck, but I'm satisfied...for now! :D I'm looking forward to next week already.
 
Last edited:
that 500 mark is just around the corner......... good work.

X
 
I'd like to thank Bigguns15 (my lovely wife) for sticking with me in training and pushing me to get stronger as each week passes. I'd also like to thank Spatts, Liftbig, and Mule for being the great friends they are and for giving their encouragement.
 
when u hit 500 brotha...you gotta hook up and train with me sometime!! would like to have another brotha to travel with on the way to 600!! you got that shit brotha!! tb
 
pull that belt down alot more, so you can stick your belly out more. you can still cut alot off your ROM imo. work on a higher arch, that will come. i think you can push your heels down some to help with getting your arch up and our belly a bit higher.

make certain your holding your shoulders blades in tight, they should pretty much be touching, or as close as possible.

your elbows get kinda funky of the way down. i like to remember to try and bring my elbows to my hips on the way down, it should be one steady motion, no weaving in and out.

ill try to think of more...
 
Week 6 - DE Lower - 11/9/03

High Box Squats 275 w/purple bands - 6 sets of 2

1 set of box squats

Speed Rack Pulls 315 - 6 sets of 1
Pull Throughs 3 sets of 12
Abs 4 sets of 12

Today was a tough day. My lower back was bugging me quite a bit. I became discouraged, but pushed on.
 
Week 6 - Back and Biceps - 11/11/03

I skipped my back and bicep workout last week to rest my right biceps tendon. I resumed my workouts this week, but cut the back workout a little shorter with less weight to give myself more rest.

Bent Rows 185 x 5, 225 x 5, 245 x 5
DB Bent Rows 100 x 10 x 10
Seated Rows 150 x 10 x 10

Hammer Curls 60 x 5, 70 x 5, 75 x 5, 80 x 5 x 5
DB Curls 55 x 10, 50 x 10
Reverse Curls 75 x 10, 115 x 10
 
Week 6 - Traps, Tri's, and Shoulders - 11/11/03

Trap Bar Shrugs 135 x 50, 185 x 30, 225 x 20, 275 x 20, 345 x 10
Kelso Shrugs 80 x 10 x 10

Rolling DB Extensions 40 x 12 x 10 x 10
I get sore from these every week. Odd cause that's all I do. :p

Front/Side Raises Superset 25 x 10, 30 x 10
 
awesome work brotha...keep pushin..that's what its about..even during the shittiest of workouts!! tb

(shittiest is a word right??LOL...)
 
Week 6 - ME Lower - 11/13/03

Thanks guys.

Tonight went well. I was more comfortable with my back than I have been in the last few workouts.

Arched Back GM's 275 x 3, 315 x 3, 365 x 3
RDL's 315 x 3, 365 x 3 x 3
Reverse Hypers on Stability Ball w/Mini Band 3 sets of 12
Abs 3 sets of 12
 
Re: Week 6 - ME Lower - 11/13/03

pwr_machine said:
Thanks guys.

Tonight went well. I was more comfortable with my back than I have been in the last few workouts.

Arched Back GM's 275 x 3, 315 x 3, 365 x 3
RDL's 315 x 3, 365 x 3 x 3
Reverse Hypers on Stability Ball w/Mini Band 3 sets of 12
Abs 3 sets of 12
Click to expand...

awesome work..glad the back i feelin better brotha!! tb
 
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