Liftbigs Training Journal

[Liftbig]

11-3-2003 me sq dl
warmup
roller hyper 2x10
glute ham (on 9 board) 1x10
standing abs 2x21 (7 normal, 7 to right side, 7 to left side)

workout
cambered bar GM- worked up to 495x1 and stopped
back attack 3x10
single leg decline situps 3x10ES
delcine situps 3x10
standing abs 2x10
reverse hyper 3x10

 

[Liftbig]

11-05-2003 Me bench
warmup
kelso shrugs 2 sets
rear delt flyes 2 sets
external rotations 2 sets
pushdowns with bands 2 sets

workout
3 boards- 505x1 a very very easy 5 lb PR, i had alot more in the tank, if the meet wasnt next weekend i would have tried more.
Jm press 3x10 light
overhead rope extensions 2x20 light
standing rows 2x20
face pulls 2x20

finished up with alot of stretching....

 

[Liftbig]

11-7-2003 de sq/dl **deload phase**
warmup
sled mill 50 total steps
landmine- 3 sets of alot of reps, each sets i varied my grip and foot position to hit different parts of the core. the landmine is a good way to work your entire core.

workout
box squats (all sets with blue band) 1x2@325 1x2@365 4x1@405
lots of ab work with green band hanging from power rack
pulldown abs
side bends
wood chopping (i think spatts calls this lumber jacks, but im not sure how she does them)

ALOT of stretching, and i did some seated gms with just the bar to stretch my lower back out, it is incredibly tight, especcially the lower right side.

 

[Liftbig]

11-9-2003 de bench
warmup
kelso shrugs 20 reps
rear delt flys 20 reps
external rotations 20 reps
tricep extensions with mini 20 reps

workout
speed bench
3x3@185
3x3@205
2x3@225
1x1@ 315

that about all i did today, very light, very easy. meet is next sunday, so all the work is done. finished up with some stretching, and talked about the upcoming weekend.

 

[Mike_Rojas]

Go give them hell at the meet, Liftbig!!

Please post the results.

 

[slobberknocker]

Good luck buddy. Do you mind posting your opener, or would you rather not? It's cool if you don't want to. I know a lot of people like to keep that stuff under wraps until meet-time.

 

[Liftbig]

mike- hell will be given at the meet

slobster- im not completly locked in on my openers they have alot to do with what i squat. but i will open the squat at 775 and go from there.

 

[Liftbig]

11-10-2003 me sq/dl

45 degree hyper 3x12
roller hyper 2x10
standing abs 3x12

lots of stretching

todays bodywieght- 202.76 kilos lol

 

[Liftbig]

2003 IPA nationals

squat
1st 775


2nd 850

3rd 875 miss


bench
1st 570 miss

2nd 570

3rd 615 biggest teenage bench ever 15 lb PR

deadlift
1st 640

2nd 700 15lb PR

3rd 735 miss

total 2165, a 65lb PR

 

[thebrute]

awesome liftin brutha!! tb