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Liftbigs Training Journal

8-1-2003 DE SQ
warmup
roller hyper 2x10
glut ham 2x10
standing abs 2x10

workout
box squats 3x3@365 green and 1x1@365 green
decline abs 2x15
 
joe, josh, zech will be there on friday. josh has to work sunday so he will probably leave saturday. i will be there the whole weekend, so will zech, and joe probably will too. if you need help me and zech can help, and if joes there he will too.
 
Liftbig or DB-

You guys suggested when we were up there that I start SQ much wider than I alreay do to bring up my DL sticking point. I have been adding in a few accesory sets of X-tra wide box squats.(for 3-5 reps)

Is this what you meant, or should i be doing wider or DE day?
 
I think either will suffice, if you can do all wide but that should do you well.
 
Meet Results from IPA world meet on aug 8

went 9 for 9

squat
1st 750, smoked
2nd 820, easy 45lb PR
3rd, 865, 90lb PR

Bench
1sr 485, smoked
2nd 530, smoked 20 lb PR
3rd 550, smoked 40lb PR

Deadlift
1st 585 easy(gave my 2000 total at that point)
2nd 620, easy for elite total
3rd 685, this was tough but got it. 35lb PR

total 2100, 165lb PR
 
Awesome Liftbig!

Had another question for you or DB-

I fucked up and started my CircaMax Phase 1 week to soon. How can I work it where I peak right. WOuld an extra week of deloading ruin the point of the whole thing, or should I do an extra week of the heavy band tension.

Whats your opinions?
 
you can do a two week deload if you feel you need too. but i think youll be alright with just a one week. just extend the circa max that extra week, and on that extra week, maybe you just work up to a heavy single and thats it, thats all i do for my last CM workout, not really any work sets. how much did you do for the first week of CM. i assume this is going to be a 4 week CM with a 1 week deload. i think you should cut your sets down to like 4 or 5 tops, the next two weeks. take it kinda easy on ME day, but still train. then when you deload, just do like 6 singles, to make sure your form is right on par. bump for flapwrlifters opinion. hes more exerianced and i am only telling you what has worked for me and what i would do in your shoes.
 
Liftbig-

I was planning on 4 weeks Circa, with the 2 week deload.

with that in mind, its STILL going to leave me with an extra week between the 2nd week of deload and my meet(in other words, my meet would be 2 weekends after my 2nd weekend of deload)>>Is that too much of a time lapse?

I did the 1st week of Daves Circa routine off Tmag 285x 5sets of two(47%) plus the blues and pinks. My meet falls on the 27th of next month.

If i could fucking count this problem wouldnt have happened.

Thanks for the input.
 
ok so you have 6 squats left, and youve already done one of your heavy weeks.

1 meet
2 deload
3
4
5
6
7
8 285x5x2 blue purple

this is what we have to work with right
 
alright, heres what you can do, treat the workout youve already done as not even being part of the circa max. its just a heavier squat day. the next two weeks, use just a blue or green band and do 5 doubles with 305 and then 325 the next week. this gives you three weeks for the CM phase that i would recommend. the 5th week out you can come in and do 305 and the blues and purples, then the next week you can come in and do 325 and the blues and purples, for 4-5 doubles. then the third week you can either do 4-5 doubles with 345, or you can do what i like to do and just work up to a heavy single, this would be more like a ME day, except your not going to do a balls to the wall single and then take another one, you get one in thats a PR, or is slightly hard. then the last week youll do a 1 week deload phase, this is all you really need for a deload imo, its all ive ever done, and when i get to a meet, i have plenty of speed and my opener smokes. for this week just use a green band and like 275-285, and you can do 4 doubles, or you can do somthing like 6 singles. this day is just to move some weights pretty fast, and make sure your form is right. heres what the plan would look like

1 meet
2 deload week 6x1@275 Green
3 work up to single with Blue and Purple or 4-5x2@345 B and P
4 5x2@325 Blue and Purple
5 5x2@305 Blue and Purple
6 5x2@325 blue
7 5x2@305 blue
8 5x2@285 BP already done.
 
SOME MEET OBSERVATIONS

1. i was very very nervous all week and friday morning before i lifted, i threw up a few times during the week, and could not eat or sleep becuase of it, i usually go through this before a meet. friday morning at breakfast i was very irrate and could not get to the meet fast enough, i ordered some oatmeal, eggs and toast, and i could barely eat half of it. but i knew as soon as i got in the warmup room, started to warmup and got the juices flowing, everything would be second nature from then on. it was!

2. i weighed in at 430 pounds, this is at least 10 lbs less than last meet. i took a much different nutritional approach this time around and it paid off, i was lighter, was carrying less bodyfat, and felt alot better.

3. i went 9/9 with room to spare i feel. this tells me my level of gpp was up, and i was in the best lifting shape ive ever been in.

4. i hit the top end total i wanted exactly. 2100 was the total i had in my mind after my meet in april. after every meet i set two goals for my next total. the low end total(the one i have to have)and the high end total(the "if everything goes right" huge fucking total) for this meet, the low end was 2035, and the top end was 2100.

5. overall i had a fantastic weekend, met some great people. and got to see alot of freinds.
 
i think ive decided on my next meet, im probably going to do the IPA nationals in november, and i might hit a bench meet on sept 13. im going to keep this training log rolling untill the meet. it helps me keep records, and hopefully it will help someone learn how we train and set up our workouts.

8-13-2003 ME bench
no warmup today

workout
Reverse blue band press 455x5 illegal wide grip, and 455x4 close grip
trap bar tricep ext. 3x10
side laterals 3x25
face pulls 3x10
cs row 3x10
 
8-15-2003 DE squat
warmup
glute ham(raised on 2bd) 2x10
roller hyper 2x10
standing abs 2x10
lat pull downs 4x10
face pulls 2x10

workout
de squat 8x2@315 w/ green band
GM machine 2x10
rev hyper 3x10
decline situps 3x10
 
Hey Liftbig-

My DE SQ today was a disaster! Warming up with just the blue band really felt awesome, but as I added weight to get to my work weight my form really started sucking.

First work set went good, but on the second rep of the second set, I somehow got pulled forward, and misgrooved and got stapledto the box. The guy who was spotting me from behind(whos experienced and knows enough of what he's talking about) said it looked like I was manhandling it, but my wife who was running the monolift said it looked to her like i was getting "bunched up' and couldnt sit back good.

This kinda pisses me because last weekends ME slowed me, but I still felt in control. Do you think still being sore in the glutes and lower back from the SSQ bar GM's I mentioned may have screwed with my form?

Anyway, hate to take over your thread here, just thought I might catch you here.

Later..
 
DB is right, doing too much on a ME day will affect your DE day. at this point in your training on ME sq and deadlift day i would not do any new exercises you havent done in a while, pick out the ones you are used to and work well for you and do those. work up to a PR and then do some hypers, abs, etc. dont go crazy on ME days. when your in circa max(and just close to a meet) your recovery is key.
 
8-17-2003 DE bench
warmup
rear delt flys 1x20
external rotation 1x20 each arm
internal rotation 1x20 each arm
DB extensions 1x20
DB press 1x20
face pulls with mini 1x10

workout
DE bench w/ 1 doubled Miniband 9x3@ 155,165,175
shirt work- worked up to 495x3 off 2 boards (like taking candy from a baby:))
extensions to throat 3x10
front raise 3x25
CS row w/ mini 3x10
seated face pulls 3x10
 
Last edited:
8-18-2003 ME sq/dl
warmup
glute hams(on boards)2x10
roller hyper 2x10
standing abs 2x10
lat pulldowns 4x10
face pulls 2x10

workout
buffalo bar GM 495x3
low hassock squat(10") 2x5
rev hyper 4x10
band leg curls 3x10
landmine 4x10
 
Liftbig-

Im going to need some help planning my training for the next 6weeks going into my meet if your up for it.

I will post tomorow eve(WED) when I have more time.

Thanks bro
 
Heres what Im up against.

Im trying to figure out my last few weeks on ME going into the meet, as well as trying to get a rough idea where Im at on my lifts.

Im including my ME day ideas, feel free to correct me or add as necessary.

1 meet (OFF to rest for meet)

2 deload week 6x1@275 Green-->(ME)Wide Arch Suspended GM's

3 work to single Blue and Purple or 4-5x2@345 B and P---> (Sled work only?)(Maybe work up in DL's on speed day to see where Im at?)

4 5x2@325 Blue and Purple---->(ME)Box SQ in comp suit, straps down

5 5x2@305 Blue and Purple---->(ME)Wide arch back Gm's


ALREADY DONE:
6 5x2@325 blue (ME) DID partial DL's up to singles
7 5x2@305 blue (ME) Did Bent over GMs on SSQ BAr
8 5x2@285 BP (ME):Did Heavy Box SQ in loose briefs
 
Last edited:
Where Im having trouble:

1. when do you think would be a good time to work up a bit on Dl's to get an idea where I stand. Im thinking on heaviest day of circa, that way it will be a little more like contest conditions.

2. I have a pretty good idea what I want to hit in the SQ(And I feel Im being realistic) Would you mess with testing it any before the meet?

Week 4 I'm not sure about on the ME. I put that in with comp suit so I can get a feel for it again. Week 3 I chose sled pull so I can still get a productive w/o, and thinking it will give me a break from the abuse so I can tear it up on Circa day working up to singles(and testing my DL) Sound about right?

Let me know what adjustments you would make, and thanks for letting me take over your thread temporarily.
 
on the ME daym the week right after your heaviest CM day you can do deadlifts, work up in triples or whatever but dont go past 90%. last meet i did a triple with 585(90% for me then) on that particular ME day.

the only testing i have done for the squat ever is when i take a weight on the last CM day, and even then its pretty much ballpark figures. you can generraly get a feel for how much carryoever you get from your ME days and what not to ge4t an idea where your at. if your PRs are up then your squat is up. have confidence in yourself and your strength.

on week 4 a box squat sounds good, maybe with a different type of bar if you have one, and possibly a low box.

week 3 take it easy on ME day, i did very light GMs, and some accessories.

week 2 ME day, do the deadlifts but stop at around 90%
 
8-20-2003 ME bench

warmup
internal rotation 2x20
external rotation 2x20
incline DB press 1x20
incline flys 1x20
upper trap 1x20
lower trap 1x20
tri ext 1x20

workout
floor press w/ 3 chains 275x2
rack lockouts 585x5(this suprised me alot)
incline DB press 3x10
t-bar row 4x10
rope pushdown 3x10
face pull 3x10
 
oh yeah, when your doing your CM days on DE squat, make sure your wearing the gear youll be wearing at the meet. excpet straps down, and no knee wraps
 
i brought my low end strenght in the bench up by doing floor presses, cacthing the weight on my DE days, and doing lots of dumbell presses.
 
on your speed bench, instead of bringing the weight all the way donw to your chest, reverse the weight about 2 inches before it hits your chest. this is a great way to build strength off the chest. be carefull though this is strenous on the shoulders, so i would only do it for 3 weeks at a time.
 
i have problems with my rotator cuffs. and i just do alot on internal and external rotations, with bands, dumbells, barbells. also rear delt work and trap work helps me.
 
8-22-2003 DE sq/dl
warmup
glute ham(on boards) 2x10
roller hyper 2x10
standing abs 2x10
Cs row 3x10
face pulls 2x10

workout
DE squat w/ camber bar 6x2@405 4x2@405+purple band around plates, used low boxes today, shoulder width stance +14.5 box for first six, wide stance and 13.5 box for last four
rack pulls(pin 7, right above knees for me) 695x3, 745x2
triple set consisting of
rev hyper
roller hyper
hammy curls on little roller hyper
all for 2 sets through
standing abs 4x10
 
8-24-2003 DE bench
warmup
dumbell press 2x20
shoulder press 2x20
flys 2x20
Dumbell ext 2x20
internal rotation 2x20
external rotation 2x20
lat pull down 2x20
face pull 2x20
lateral raise 2x20
*all these are very light (i.e. 15lbs or so w/ the dumbells)

workout
bench w/ 1 doubled mini band 3x3@160 3x3@170 1x3@180 1x1@225 1x1@275 1x1@315
shoulder press 1x10@50 1x10@60 1x10@70 1x10@80 1x6@100
elbows out ext + rolling ext combo(incline) 3x20
CS row 5x10
standing lat pulls 2x20
 
8-25-2003 ME sq/dl
warmup
roller hyper 2x10
glute ham(on boards) 2x10
standing abs 2x10
sled mill 1x50 steps with mini band around ankles
t-bar rows 4x10
face pulls with 2 doubled minis 2x10

workout
low box squat(13") w/ SSB 455x3
low hassock squat(10") w/ buffalo bar 3x5
rev hyper 4x10
triple set for abs on glut ham machine
side crunches for left side
sid crunches for right side
sit up
3x10 on all three.
 
8-26-2003 extra workout
boxing
10 1 minute rounds on speed bag(1 minute rests)
10 1 minute rounds on heavy bag (1 minute rests)
10 1 minute rounds on double end bag (1 minute rests)
 
8-27-2003 Me bench
warmup
2x20 on the following
db press
db fly
tricep ext
lateral raise
internal rotation
external rotation
face pull

workout
incline press with doubled mini up to 275x2
rack lockouts from 1-2 inches above chest up to 405x1 then my shoulder started to crap out. im not doing these again from this low, up higher doesnt bother my shoulders at all, but this low feels like its going to tear them off.
rolling ext with ez bar 3x10
one arm pushdown 3x20 each arm
pull down 3x25

not a great day in the gym and out.
 
hey...we all have bad day...it what we learned from them that's important. try doing some shoulder work prior to your workout and see what happens next time. do the lockouts again or here's another option...do the same lockouts, but use a wide-grip!! see if they work!! tb
 
Take care of that shoulder.

Don't worry too much about a not so great day in the gym. Use it as motivation to tear it up next time!
 
8-29-2003 De squat
warmup
glute ham raise (on boards) 2x10
roller hyper 2x10
decline situps 2x10

workout
de squat 6x2@375 + green band
band leg curls 3x10 /w green band
rev hyper 3x10
standing abs 3x10

a little beat up so i took it easy today.
 
8-31-2003 DE bench
warmup
Db press 2x10
pushdown 2x10
standing lat pull 2x10
internal rot. 2x10
ext rot 2x10

workout
bench 6x3@ 135,145,155 w/ doubled purple band(on pin 1)
shirt work- 2 boards, 555x3, felt great!!!
after this i took it easy, did some light lats, TRIED to do some dumbell extensions on the stability ball, but my big ass kept falling off, so i scrapped that idea.
 
yeah, thats the most ive ever done in a shirt, or for a triple for that matter. bench is feeling good. my shoulder felt pretty good today. it just needed some rest.
 
Screwball said:
Liftbig,

What's your biggest raw bench? A guesstimate would suffice...
Click to expand...

I heard he did 700 for a triple in his white wifebeater,.... but he uses a shirt so that his lifts are less humble..... he said quote "I need room for improvement"
 
9-1-2003 me squat
warmup
reverse hyper 3x10
glut ham 3x10
decline situp 3x10
standing lat pulls 3x10

workout
pin pulls(pin 3) 515 w/ quadrupled mini band (20lb pr)
downsets with the in pulls and bands 2x5 sumo stance
roman chair 2x10 w/ 100lb med ball
back attack 3x5
screw around on swing thing 1x10 minutes w/two blues and a monster, lol.
reverse hyper 3x10
standing abs 3x10
 
9-1-2003 extra workout
roller hyper 3x10
standing abs 3x15
band leg curls(one leg at a time) 3x10 w/ purple band
 
hell...i gotta give those pin pulls a try. i know they can do wonders for my deadlift. are they right below dl lockouts? tb
 
9-3-2003 me bench
warmup
internal rotations with barbell-2x15
external rotation with barbell 2x15
face pulls 3x20

workout
4 boards w/ double purple band - 365x1
down set (no boards) 225x5
dumbell press- worked up to 120s x12
jm press 2x10
shoulder press 2x10
CS rows- 5x5
rear delts flys 3x10
 
Liftbig-

First real week of Circa routine is off to a good start. Wife took videos of the speed portion(305 +blue and pink) and my speed looks surprisingly good.--Felt slow as hell but the video showed me otherwise. May need to concentrate on form a little more, as it looks like I may be a bit off in this aspect.

ME work was SSQ bar off a low box. I absolutely get owned every time I use this damn bar(Guess that shows a weakness huh?). Had 4 plates per side and got waffled with it! Oh well, wife said it looked like a good negative for what its worth!---Next week will be some singles on dead as advised.

Later..
 
the power rack at my gym only come just a few inches below the knee....will they still work? by the way, great workout, bro. tb
 
thebrute said:
the power rack at my gym only come just a few inches below the knee....will they still work? by the way, great workout, bro. tb
Click to expand...

yes.

and heres a tip to work around your power rack. get some mats to stand on so that the pins are lower when you pull.
 
9-5-2003 DE squat
warmup
sled dragging 2 trips(about 100 normal strides per trip) with 1 plate
glute ham raise 3x10
roller hyper 3x10
standing abs 3x10

workout
Camber bar squat- 4x2@495+ green band draped around the plates, not the bar. this was heavy as fuck, lol.
speed pulls off 3 inch mat 2x1@225, 1x1@275 2x1@325 all sets with quadrupled mini band
roller hyper 3x10 (450 pounds or so, normally use like 370)
decline abs with weight vest 3x10
 
9-6-2003 de bench
warmup
internal rotation w/ bb 2x15
external roatation w/ bb 2x15
face pulls 2x15

workout
de bench 1x3 @ 185(3) 205(3) 225(2) 275(1)
bench for reps 315x8
elbow out ext 4x10
rope pushdown 3x10
plate raise 3x10
rear delt fly 4x10
 
Hell no lol, I'm to natural haha, time to step up the training, after the nationals or soon after I plan on college and no working so I can get those extra workouts again, then it will be on.
 
Yeah I have been looking into Massage therapist, muff diving, phys ed for woman,.....oh and real estate. Really don't know yet but I'll start with the basic program lol.
 
I'm not sure lol, one being a 'Championship' while the other is a 'Nationals', I am not getting into this.
 
9-8-2003 ME squat
warmup
sled draggin- 2 trips w/ 1 plate
glute ham 3x10
roller hyper 3x10
standing abs 3x10
shoulders- did 2 triple sets of....w ith dumbells
front raise
side lateral
upright row
then i set the dumbells down, and did the same thing without dumbells.

workout
buffalo bar GM- 585x1 (i dont think ive ever done a max single with this bar, so its a pr i guess.)
reverse hypers 4x10
decline situps with weight vest- 3x10
CS row- 3x10
 
9-8-2003 extra workout
sled dragging-
2 trips forward dragging
1 trip forward ankle drag
1 trip backwards ankle drag
2 trips sideways ankle drag(1 trip each leg)

standing abs 3x10
 
i work up to a PR, with the bands im using. last time the PR was really easy, so i took another 25 lbs on top of that. that one was strong, so i stopped there. you shouldnt miss any of the weights, so basically just work up to a heavy weight.
 
9-10-2003 ME bench
warmup
internal rotation w/BB 2x15
external rotation w/BB 2x15

workout
Reverse Green Band press 495x1(15lb PR)
shirt work-(no bands) worked up to 590x1
trap bar shoulder press 3x10
pushdowns 3x10
standing rows 3x10
 
Last edited:
I think using your shirt often is paying off. What made you do it after your ME work anyway? Who's shirt fo you have too lol? (karins-inzer)
 
i have a karins shirt. ive decided to do my shirt work on ME day instead of DE day so that im not going really heavy two times per week.
 
liftbig- Do you guys at westside wear your breifs and suit (staps down) during a circa max always, or just if your speed slows?
 
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