Liftbigs Training Journal

[Liftbig]

6-9-2003 ME sq/dl
warmup
roller hyper 2x10
glute ham 2x10
decline abs 2x10
lat pull downs 4x10
band pull aparts 4x10

workout
Buffalo Bar box squat(14'box close stance) 585x1
buffalo bar gms 3x5
reverse hyper 4x10
standing abs 4x10
shrugs 4x10

 

[Liftbig]

6-11-2003 ME bench
warmup
shoulder stretching with dumbell
shoulder raises
db cleans
face pulls

workout
steep incline- up to 295x3,315x2,335x1
5 boards- up to 475x3
incline tate presses- 6x10
shoulder raise complex 3 trips.
triple set of
front raise 10 reps
lateral raise 10 reps
upright row 10 reps
then do the same thing without weight for each again.
this pumps a hell of alot of blood into the shoulders
Cs row 3x10
standing lat pulls 3x10

 

[IronLion]

4 more squat workouts till first week of circa max. my meet is august 8-10 in harrisburg PA

would you mind indicating the workout when it starts so I see how you do it?

 

[Liftbig]

sure, no problem.

 

[Liftbig]

6-13-2003 DE squat
warmup
glute ham 2x10
roller hyper 2x10
lat pulldown 4x10
band pull apart 4x10

workout
Box squat w/ camber bar 6x2@405 1x2@455 1x2@495
Deadlift off 3 inch mats with minis- 6x1@300
rev hyper 4x10
decline abs 4x10
neck 3x20

 

[Liftbig]

6-15-2003 DE bench
warmup
internal rot. 3x15
external rot. 3x15

workout
DE bench w/ doubled mini 3x2@165 3x2@175
Shirt work- old shirt worked up to easy 520x1, put on new shirt and did an easy 550x1
rolling ext w/ ez bar- 5x10
pushdowns 3x12
hughstons 2 trips
various shoulder raises 4x10
barbell upright row/ with external rotation 2x10
lat pull downs 3x10
supersetted with standing lat pulls 3x10

 

[DBCooper]

Bet that made your day, getting strong man.

 

[Liftbig]

yep, august will be fun

 

[Liftbig]

6-16-2003 ME sq/dl
warmup
gluteham 2x10
roller hyper 2x10
standing abs 2x10
lat pulldown 4x10
band pull apart 4x10

workout
Pin pulls(pin 3) 700x1(55lb PR)
zerchers w/yolk 3x5
rev hyper 4x10
decline abs w/ weight vest 4x10

 

[Liftbig]

6-18-2003 ME Bench
warmup
rev hyper 3x10
standing abs 3x10
internal rot. 3x15
ext rot. 3x15

workout
floor press- 245x1 with 4 chains per side
5 boards- up to 315x5 with purple band around back
rolling DB ext- up to 100'sx9
pushdowns 3x20(light)
lying internal rotation with barbell 3x20
lat pull with mini band 4x10
standing lat pull-4x10