Liftbigs Training Journal

[Vulgar_Display_Of_Power]

Liftbig-

I only made it as far as my suit for the circa max. As freaking tight as the suit is(and with the reduced band weight on the box) I feel this would have really F'd up my form. It was hard as hell fetting down in just the briefs.

Maybe when I'm up another 100lbs in my SQ briefs and suit both may be necessary, but now I think it is a little much.

Later..


PS: I will have an update on my last Heavy Day of CircaMax in a couple of hours. I'll let you know how it goes.

 

[Vulgar_Display_Of_Power]

Liftbig-
325x2
345x1
365x1
385x1 All sets plus Blue and Pink bands.

I actually felt I was getting faster and had better form as more weight was added. Out of curiousity, what did the guy you coach hit on this day, and on contest day.

Im planning on going 585,640,660-675ish on my attempts at the meet. Does this sound about right?

Thanks again for all your advice.

 

[Liftbig]

he did a 405x1 with the blues and smoked 650, i believe he was good for 700.

 

[Liftbig]

9-12-2003 de squat
warmup
sled drag 2 trips
glute ham 3x10
roller hyper 3x10
standing abs 3x10
lat pulldown 3x10
internal rot. w/bb 2x15
external rot. w/ bb 2x15

workout
box squats 6x2@405w/ green 1x2@495w/green 1x1@585w/ green
reverse hyper 3x10
standing abs 3x10

 

[Vulgar_Display_Of_Power]

Liftbig-

Do you think all the warmups you do take anyting away from your actual w/o? Im afraid if I did the GHR and revhyper before my DE SQ's, my sets would look like shit. Is this just poor conditioning on my part?

Later..

 

[revexrevex]

Lets see some videos!

 

[Liftbig]

Liftbig-

Do you think all the warmups you do take anyting away from your actual w/o? Im afraid if I did the GHR and revhyper before my DE SQ's, my sets would look like shit. Is this just poor conditioning on my part?

Later..

no. none of the stuff i do in the warmups is that hard. if anything i think it helps my workout. and ive notced when i started doing them a while ago my deadlift shot up becuase it allowed me to bring up my glute strength becuase of the extra reverse hypers. at first it might tire you out, but thats why you start small. like 1x10 on glute hams and then some abs, and maybe some upper body stuff if theres anything there that needs work.

 

[Liftbig]

9-14-2003 DE bench
warmup
overhead shrugs 1x25
internal rot. w/bb 2x20
external rot. w/bb 2x20

workout
speed bench w/ 2 chains for all sets 3x3@165,3x3@175 2x3@185, 1x1@225, 1x1@275

this is all i did today, i have a bench meet next sunday, plus my body is a little beat down, especcialy my back, my plan is to take is kinda easy this week, we will see how long that lasts, lol.

 

[revexrevex]

Goodluck my big broly. set some records

 

[Liftbig]

9-15-2003 me squat
warmup
roller hyper 3x10
45degree hyper 3x10

workout
hassock squat(10") with red bar 455x1
roller hyper 3x10
decline situps 3x10

 

[Liftbig]

9-18-2003 me bench

no max effort work , i just did some rotator cuff work, and some upper back work. and loaded and spotted for my crew.

 

[Liftbig]

9-19-2003 de squat
warmup
glute ham 3x10(on 4 board)
roller hyper 3x10
decline situps 3x10
landmine for right side only 1x25

workout
box squat all sets with blue band
3x2@365, 6x2@405
reverse hyper 3x10
high pulls 4x8
side raises on glute ham 3x10 each side

 

[Vulgar_Display_Of_Power]

Hey man-

My deload day was a joke. Probably not good, but twice during my sets, my feet actually left the ground like I was doing a plyometric jump(with 275+greens on my back) It was harder getting down in my briefs with that little of weight, but i came up with it like there was nothing on me.

Cant wait till next weekend!

 

[Liftbig]

good to hear. time to put it all together. Good luck buddy! pick smart openers, the rest will be the easy part.

 

[thebrute]

see your lifting has been comin along. any competitions coming up? tb

 

[Liftbig]

9-21-2003 Bench Meet Results

1st 555, good 5lb PR

2nd 575 good 25 lb PR

3rd 600 good 50lb PR, also 4th teen to break 600

4th 615, miss, this would have been an alltime WR, i was very close, and know why i missed, this will not be the case in november.

 

[DBCooper]

Great job man, how to Matt do btw?

 

[bigguns15]

Congrats on your 600! That's awesome!

What did you do on 615?

 

[Vulgar_Display_Of_Power]

Awesome job big guy! 50lb PR on bench?!?!--Thats incredible.

What do you owe such a big increase in the bench to?

 

[Liftbig]

BG, i missed the 615 becuase i fucked up. i felt and beleived i was plenty strong to bench that weight, but i let a technical error that has hurt my bench before get in my way again. my right arm drifted at lockout, it flared out too much, and put my in a shitty position for me to finish the lift off. i hate this taste in my mouth. i will fix this problem for november.

Vulgar- i owe the increase to my training partners. plain and simple. if it werent for them i dont know where i would be. plus i feel i left alot on the platform in august.

 

[Liftbig]

Great job man, how to Matt do btw?

im not sure if he got a bench in or not.

btw,

chester benched 630

big josh benched 650

zech benched 500

i think nate might have gotten 605

amy did 335 i think...

 

[Liftbig]

9-22-2003 me sq/dl
warmup
leverage shoulder press 2x10-15
glute ham 3x10
roller hyper 2x10
standing abs for obliques 3x10 each side
Cs row 3x10

workout
deadlift off 3 mats 625x1(75lb pr)
reverse hyper 3x10
landmine 3x10
high pulls 3x10

 

[Hannibal]

9-21-2003 Bench Meet Results

1st 555, good 5lb PR

2nd 575 good 25 lb PR

3rd 600 good 50lb PR, also 4th teen to break 600

4th 615, miss, this would have been an alltime WR, i was very close, and know why i missed, this will not be the case in november.

Can't believe I missed this post. Congratulations brotha.

 

[Liftbig]

9-24-2003 me bench
warmup
shoulder press 2x15
internal rotation w/ bb 2x15
external rotation w/bb 2x15

workout
floor press- worked up to 315x1 and stopped
floor boards- 3x3@365 stopped there too

decided not to go any further, im pretty beat up from the meet sunday.

 

[slobberknocker]

Congratulations on that big bench, Liftbig.

 

[Liftbig]

9-29-2003 de squat
woke up late today so warmups were basic...
warmup
glute ham(on 6 boards) 3x10, these are so easy it rediculous, lol.
i need a way to make it harder
roller hyper 2x10
standing abs 3x10

workout
box squats 6x2@365 w/ blue band 1x1@365 w/ blue and purple
rev hyper 3x10
spread eagle situps 3x10

 

[Exodus]

good work............ 665 at the top of that blue+puple band squat, that incredible.

question.....how come so low volume???

is it part of a phase your in or what???

X

 

[rjl296]

600 pounds, and you're still 19 ???

fuck

 

[Liftbig]

good work............ 665 at the top of that blue+puple band squat, that incredible.

question.....how come so low volume???

is it part of a phase your in or what???

X

1. yeah i get about 300lbs of tension with the blue/purple
i crudely measured tension one day and found with out setup that i get about 100 w/ a purple, 150 w/ a green and 200 w/ a blue, i take the bar out at 16.5 on the monolift if that means anything to some of you. my best with the blue and purple bands is 545x1, i did the single with 365 becuase of a little training method i like to call "for the hell of it", lol. as a note, i felt alot tighter with the extra band.

2. this is part of a 3 week wave i am in before circa max. i am thinking of playing around with the band tension next two weeks though.

 

[thebrute]

keep up the work liftbig!! check out my post about my deadlift. thanks. tb

 

[Liftbig]

keep up the work liftbig!! check out my post about my deadlift. thanks. tb

i saw it buddy, liftbig sees all. thats a good job.

 

[thebrute]

thanx. tb

 

[b fold the truth]

Thanks for posting all of this. It really keeps me in a BIG reality check just to see how freaking strong that you are. Blows my mind...

B True

 

[Liftbig]

Thanks for posting all of this. It really keeps me in a BIG reality check just to see how freaking strong that you are. Blows my mind...

B True

you should see the people i train with.

 

[b fold the truth]

you should see the people i train with.

I wish that I could.

B True

 

[Liftbig]

9-28-2003 de bench
warmup
shoulder press
internal rot. w/bb 2x20
external rot. w/bb 2x20
rear delt flys 2x20

workout
de bench w/ 2 chains 9x3@185-205
5 boards- worked up to 545x3
incline db press 4x10
bradford press 4x10
rope pushdonw 3x10
t-bar row 4x10
rear delt fly 3x10

 

[Liftbig]

9-29-2003 me sq dl
warmup
sled mill 3x50 steps
decline situps 3x10
glute ham(on 6 board) 3x10
roller hyper 3x10
face pulls with monster mini 2x10
external rotation 2x15 each arm
shoulder horn 2x15

workout
40" chain suspended GM, w/ camber bar- 610x1 (5lb PR)
reverse hyper 3x10
spread eagle situps with weight vest 3x10
shrugs 4x10

 

[Exodus]

just curious bud, how come you do so little work after the me move.

i know its not supposed to be high volume, it just seams really low. but congrats on your pr............. a 600lb gm is very hard to imagine.

X

 

[Liftbig]

becuase my strength keeps going up,( if it aint broke.....), i dont use drugs, so i need to make sure i recover, the warmups i do actually go a long way as far as accessory work is concerned. and i also do extra workouts, like sled dragging throughout the week.

also its becuase im close to a meet, if i wasnt getting ready for a meet id do alot more accessory work. its working for me, so im gonna keep doing it, till it doesnt.

 

[Exodus]

becuase my strength keeps going up,( if it aint broke.....), i dont use drugs, so i need to make sure i recover, the warmups i do actually go a long way as far as accessory work is concerned. and i also do extra workouts, like sled dragging throughout the week.

also its becuase im close to a meet, if i wasnt getting ready for a meet id do alot more accessory work. its working for me, so im gonna keep doing it, till it doesnt.

gotcha......... that makes a lot of sense, and puts some things in perspective......... thanks bud!!!

keep rocking on, when is your meet???

X

 

[guldukat]

600 pounds, and you're still 19 ???

fuck

What?!

19?!?!

What is it with guys like Liftbig and Slobberknocker? At 19 and 20, respectively, you're just tearing the weights to pieces!

*shakes head* Just, wow. Awesome weights Liftbig.

 

[Liftbig]

november 16th.

 

[Liftbig]

9-30-2003 extra workout

reverse hypers 3x10
standing abs w/ green band 3x25

cable crossovers 2x15 (lol, dont ask why, but i admit that i actually did them)

 

[Liftbig]

10-1-2003 me bench
warmup
kelso shrug 2x10
shoulder press 2x20
external rotations 2x20 each arm

workout
carpet press 455x1 (25lb pr
strict dumbell extensions 3x10
dumbell shoulder press 3x10
Cs row 3x10
rear delt flys 3x10
rope pushdowns 3x10

i didnt go very hard tonight, one of my training partners and i are going to a bench seminar bill c is putting on at a gym in zanesville on saturday.

 

[PolishHammer1977]

nice PR man.

have fun at the seminar man

 

[Liftbig]

10-3-2003 de sq dl
warmup
glute ham(on 6 board) 3x10
rev hyper 3x10
decline situps 3x10
cs row 3x10

workout
box squats 4x2@385 + blue band 2x2@385 + blue and purple bands
speed pulls off 3'' mats with quad minis 315x 5 singles
rev hyper 3x10
decline situps w/ 100lb med ball 3x10

todays bodyweight: 423

 

[Exodus]

wow that is so impressive.............. 685 at the top of those last 2 sets of box squats.

your a beast....

X

 

[flapwrlftr]

Go to the seminar with an open mind! You will learn a lot.

 

[Lord_Suston]

holy shit bro, you are young!!! Damn!!! Great numbers I hope you have a good time at the seminar. BW is more than 2x my weight, lol

 

[Liftbig]

Go to the seminar with an open mind! You will learn a lot.

i will, im really looking forward to it.

 

[slobberknocker]

What?!

19?!?!

What is it with guys like Liftbig and Slobberknocker? At 19 and 20, respectively, you're just tearing the weights to pieces!

*shakes head* Just, wow. Awesome weights Liftbig.

LOL. No way I'm in the same category as Liftbig. He blows me out of the water. 600 lb. bench? Forget it, lol.

 

[slobberknocker]

Liftbig, do you ever do any GPP work like sled dragging?

 

[Liftbig]

Liftbig, do you ever do any GPP work like sled dragging?

yes, i just dont always post it. i at least post my main workouts.

 

[Liftbig]

10-4-2003 MM bench seminar w/ bill crawford

after warming up raw we did some shirt work
405x1
455x1
500x1

550xmiss (as bill said " i fucked the dog on this one" lol, i wasnt used to the support and the throw and catch technigue and didnt stay with the weight, and it flew towards my face.)

550x1 got set up good and nailed the fuck out of it.

605xmiss fucked the dog again, lol. the bar wanted to smash me in the face today

605x1 (5lb pr) set up really well on this one, tried to arch harder and benched it pretty strong. when i locked it out, bill screamed for me to double it, i wasnt ready for that lol, and lost all my air, my arch went down some, and only got the weight half way up, i fucked the dog twice on that rep.

635xmiss starting to get tired here, my arms ache, i pushed it up about 2 inches. when i got off the bench bill asked me if i felt i gave 100% on that one, i of course said no, lol. note: no one ever aks me this, and this got me really fired up.

635xmiss this one i was fired up, and pushed it up about 4 inches lol. closer than before, but i was worn out to lock it out.

after this bill gave a quick demo on how to do boards with the throw and catch technique. then we moved onto rack lockouts....

worked up to 405x3 at a lower rack setting, id say i was pressing about 9 inches. this reminds me dont to rack lockouts with people who are almost foot shorter than you, lol. my shoulder really started to hurt on this becuase it was low, so i stopped there. ive dont them higher with a 4 inch rom and they dont hurt then so im not dropping lockout, im just going to do them higher.

after this we did some pushdowns and sat around and talked with bill for a while.



overall i had a great time, and felt it was a very productive day. i learned i kinda like arching and having my feet under me, and im going to start working with this more. this was the day i needed for my confidence, as i have been really down about my bench training lately.

 

[Mike_Rojas]

Awesome job, Liftbig

 

[NWinters]

I dont care if you fuck dogs or not...your freakishly strong!!!!!

Awesome!!!

 

[thebrute]

awesome liftbig!! i wish me and my partner could be closer to some of his seminars. i bet the energy there was amazing!!! keep training, you freak!! tb

 

[DBCooper]

Good to hear man.

 

[pwr_machine]

That rocks man! I should have warned you that when you do one, he wants one more. Nice job!

 

[Smurfy]

Youre amazing!! Great job and congrats on the PR! ~Smurfy

 

[Lord_Suston]

impressive effort. Did you learn a lot? Any new views on your technique or strengths/weaknesses? I am always interested to hear what kind of set ups and techniques the best lifters are using

 

[Liftbig]

10-6-2003 me sq dl
warmup
glute ham(on 6board) 3x10
roller hyper 3x10
standing abs 3x10
cs row 3x10

workout
rack pulls (pin 2) 675x1 (i cant remember if ive done 650 or 625 before on this, but none the less it was a big pr)

barbell shrugs- 135x12, 225x12, 315x12, 315x12, 405x8

half hammock ??(some exercise lou had me to for my glutes, you lay on the ground, put your feet on a bench and flex your ass to lift you off the ground, and hold it) i did 10, 10 second holds with a plate on my baby maker area for added resistance.

rev hyper 3x10

decline situps with 100lb med ball 2x10
one legged decline situps. 2x10 with each leg( on the decline bench just put one leg under the supports and let the other leg hang or keep it up)

today felt pretty good

 

[Liftbig]

impressive effort. Did you learn a lot? Any new views on your technique or strengths/weaknesses? I am always interested to hear what kind of set ups and techniques the best lifters are using

well im still trying to gather my thoughts. but overall im impressed with bill c, honestly, and this isnt a knock on bill, if you saw him on the street you would never guess he lifts weights, let alone benches 785. i watched the man double 700 easy, then do an easy 730, hes freaking strong. obviously something those guys are doing is working! i actually kinda liked the setup with the arch and bringing my feet back under me, i felt like i got the same leg drive doing it that way, as i have with my feet spread out and forward, the arch cut some inches off my bench stroke, and my back didnt feel all that bad, it was sore though from holding the arch tight, and i pulled a pr rack pull today, so i dont think it messed my back up all that much. im not going to drop off and train exactly how the MM guys do. what ive done so far has taken my very far and im not ready to put it aside, becuase i am still making excellent progress with it. BUT, i am going to do more of the things they do, like shirt work, im going to try and work more high rack lockouts, and im going to do boards the way they do them more often to help with my technique. i am going to try and learn more about how they do things, and how i can make them work with my training.

 

[Exodus]

10 second holds with a plate on my baby maker area for added resistance.

ya gotta love louie!!!!....lol

i have done those before, i just made them up, i used to do them precontest for bodybuilding becuase i felt it a lot in the glutes.

and i still do it now to loosen up my back if it gets tight during training......... but never with weight though.

congrats on the pr man, you a very big strong man whose younger than me.

damn it!!!

X

 

[bigguns15]

Nice PR!

On those half hammocks, how did they feel?

 

[Liftbig]

great, im going to do more of them next mondy i think. i felt them pretty good in my glutes and towards the end my hamstrings too.

 

[thebrute]

well im still trying to gather my thoughts. but overall im impressed with bill c, honestly, and this isnt a knock on bill, if you saw him on the street you would never guess he lifts weights, let alone benches 785. i watched the man double 700 easy, then do an easy 730, hes freaking strong. obviously something those guys are doing is working! i actually kinda liked the setup with the arch and bringing my feet back under me, i felt like i got the same leg drive doing it that way, as i have with my feet spread out and forward, the arch cut some inches off my bench stroke, and my back didnt feel all that bad, it was sore though from holding the arch tight, and i pulled a pr rack pull today, so i dont think it messed my back up all that much. im not going to drop off and train exactly how the MM guys do. what ive done so far has taken my very far and im not ready to put it aside, becuase i am still making excellent progress with it. BUT, i am going to do more of the things they do, like shirt work, im going to try and work more high rack lockouts, and im going to do boards the way they do them more often to help with my technique. i am going to try and learn more about how they do things, and how i can make them work with my training.

sounds like that shit motivated ya brotha. you have to have an open-mind in this sport to succeed i think. and opening yourself to new ideas and trying new things is the only way i think to be one of the best in the sport and my friend your already on your way there!! tb

 

[Liftbig]

10-8-2003 ME bench
warmup
kelso shrugs 3x20
rear delt flys 3x20
external rotations 3x20 each arm

workout
floor press with tripled mini band- 335x1 (60lb PR, lol its been a while since weve done these)
5 board work- 405 for 5x3 worked on form i learned at the seminar
db clean and press 4x25(some was weird on these my left shoulder got pumped as hell, but my right shoulder did not. interestingly my right shoulder is the one i have trouble with on the bench)
CS rows 4x10
pushdowns 3x10

 

[thebrute]

10-8-2003 ME bench
warmup
kelso shrugs 3x20
rear delt flys 3x20
external rotations 3x20 each arm

workout
floor press with tripled mini band- 335x1 (60lb PR, lol its been a while since weve done these)
5 board work- 405 for 5x3 worked on form i learned at the seminar
db clean and press 4x25(some was weird on these my left shoulder got pumped as hell, but my right shoulder did not. interestingly my right shoulder is the one i have trouble with on the bench)
CS rows 4x10
pushdowns 3x10

awesome work..was thinkin on doing floor presses w/minis tomorrow. tb

 

[Liftbig]

10-10-2003 De squat **first circa max w/o**
warmup
glute ham(6 board) 3x10
roller hyper 3x10
standing abs 3x10

workout
box squats 5x2@365 + blue and green bands
reverse hyper 3x10
one legged decline situps 2x10 each leg
decline situps 2x10 with 100lb med ball

starting circa max a week earlier than i usually would for recovery purposes, and i will do a two week deload phase instead of my normal one week deload phase.

 

[Exodus]

a blue and a green band, 350lbs of band tension right???

good workout though.........

X

 

[Liftbig]

10-12-2003 de bench
warmup
kelso shrugs 3x20
rear delt flys 3x20
external rotations 3x20

workout
speed bench w/ doubled minis 3x3@165,3x3@175, 3x3@185
dumbell press 4x10
dumbell clean and press 4x25
t-bar row 4x10

 

[Lord_Suston]

Man I like that DE approach to bench, a lot of speed work there.

 

[Liftbig]

10-13-2003 me sq-dl
warmup
gluteham (6board) 3x10
roller hyper 3x10
standing abs 3x10

workout
13" box squat w/ red bar- 505x1 (10lb PR)
barbell shrugs 135x12,225x12,315x2x12, 405x9(1 rep pr)
back attack 3x10
rev hyper 3x10
single leg decline situps 3x10 each leg

body weight today was 436, muahahahaha

 

[slobberknocker]

What's back attack?

 

[Liftbig]

it is a good morning machine the lou got for the gym. i think it works very well, and you can adjust it in all different positions to have alot of variety in the type of gm and how you want it to hit you.

 

[overhead]

I think there is a pic of the back attack in his article in Powerlififting USA this month or maybe last month.

 

[Liftbig]

heres a pic of the back attack.

ours is much larger than that one or i wouldnt fit in it, lol.

we also have some stuff welded on it to attach bands and so forth.

 

[slobberknocker]

That looks similar to the back extension machine I've been using. Except that one looks better, lol.

 

[Exodus]

interesting my little fitness gym has one of those........"Idea Idea"

oh and liftbig, thanks for posting 1 leg roman chair situps, they work great.

X

 

[Liftbig]

10-15-2003 me bench
warmup
kelso shrugs on cs row- 3x20
rear delt fly 3x20
external rotation 3x10
various AR type exercises for tris, delts and upper back, and lats, with mini band

workout
2 board press- 465x1 (5lb pr)
shirt work 405x3, 455x3, 500x2, stopped there
paul dicks presses 4x10
seated over head barbell presses 3x15
Cs rows 5x5
kelso shrugs on lat pulldown 4x15
pushdowns 4x20

 

[slobberknocker]

Did you do the shirt work on the 2 board, or full ROM bench?

 

[Liftbig]

full rom

 

[thebrute]

sick as usual brotha

 

[slobberknocker]

Do you have any pics of those paul dicks presses? I can't find anything on them.

 

[PolishHammer1977]

animal mutha'

 

[Mike_Rojas]

I'd love to see videos of your huge lifts.

 

[Liftbig]

i have a video camera but its old, and not digital. i would tape my meets, but i dont know how to get them on the pc without my camera, or if it possible.

 

[tad69]

Good work big guy!! Love reading your journal!!!

 

[Liftbig]

10-17-2003 de sqaut/dl **2nd week of circa max**

warmup
glute hams(6 board) 3 sets
roller hyper 3 sets
standing abs 3sets
rows with purple band 3 sets

workout
box squat- 2x2@365+blue&green bands 3x2@405+blue&green bands
speed pulls with qaud minis 6x1@315
reverse hyper 3x10
Abs on back attack 4x10 with doubled green, doubled purple, and a another singled purple band
land mine 2x20

cool down

various stretches for the whole body.

 

[slobberknocker]

How often do you do speed pulls Lb?

 

[Liftbig]

not as often as i should probably. i usually do them occaisonally when im not getting ready for a meet. and when im close to a meet like i am now i add them in at about 5-6 weeks away. mostly to start working on my technigue. thats the most important thing for me in the deadlift. all the other exercises i do, make the muscle that deadlift strong, i just have to put myself in the best position and use my leverages to an advantage instead of a disadvantage.

 

[flapwrlftr]

Looking good!

 

[b fold the truth]

Just reading some more for a reality check...wow.

As far as videos...I can pm/email you my home addy and you can send me tapes and I can turn them into a video file for you.

B True

 

[JOKER47]

i have a video camera but its old, and not digital. i would tape my meets, but i dont know how to get them on the pc without my camera, or if it possible.

The camera I use is also analog, not digital.
There is hardware you can buy for a reasonable price at Best Buy that you can plug the outputs of your camera into, and the software that comes with it will put into a large .avi file on your computer. Then I downloaded a free prgram that compresses it into .wmv files. (1/10 the size of the .avi.)


Sounds like a pain, but it was MUCH cheaper than buying a new digital cam-corder, and only takes about 5 minutes to record and compress a 10-15 sec video. (The length of the ones I have posted.)

Just FYI,
Joker

 

[Liftbig]

The camera I use is also analog, not digital.
There is hardware you can buy for a reasonable price at Best Buy that you can plug the outputs of your camera into, and the software that comes with it will put into a large .avi file on your computer. Then I downloaded a free prgram that compresses it into .wmv files. (1/10 the size of the .avi.)


Sounds like a pain, but it was MUCH cheaper than buying a new digital cam-corder, and only takes about 5 minutes to record and compress a 10-15 sec video. (The length of the ones I have posted.)

Just FYI,
Joker

thanks alot joker, i never even knew that existed. i always thought since it was analog it was no go.

what is the equipment i need called?

 

[Liftbig]

10-19-2003 DE bench
warmup
kelso shrugs 3 sets
rear delt flyes 3 sets
external rotations 3 sets
ar type work with mini band

workout
speed bench-
2x3@165 + 1 doubled mini
2x3@165 + 2 doubled minis
2x3@165 + 1 doubled mini + 1 doubled purple on pin 1
1x3@165 + 1 doubled mini

5 boards-
315x3, 405x3, 495x3, 545x3 585x3

dumbell press worked up to 120s x 13
tricep triple set (really light) tate presses then rolling ext then one arm ext. 3x10 each.
lat pulldowns 3x10


stretching.....

 

[Liftbig]

10-20-2003 ME sq/dl
warmup
glute ham(6board) 3 sets
roller hyper 3 sets
standing abs 3 sets
kelso shrugs(lying on flat bench, with green bands hanging from power rack) 1xalot

workout
speed pulls off 3 mats 385x6x1
leg swing 3x12
pullthroughs(hands outside legs, thanks spatts, these are great, and hit my glutes great, i think they will help my deadlift alot!) 3x10
barbell shrugs
135x12
225x12
315x2x12
405x15 (6 rep PR)

reverse hyper 3x10
decline situps 3x12
landmine 3x20

cool down-
full body stretching.....

note: i feel so much better after my workouts now that i stretch out, i really cant believe i havent been doing this all along. my revocovery times seem much better now. if your not stretching after your train, start doing it now.

 

[slobberknocker]

I agree. It helps.

 

[slobberknocker]

On those outside pullthroughs, was your stance wide or narrow?