Liftbigs Training Journal

[Liftbig]

6-11-2003 DE squat day **first day of Circa Max**
warmup
glute ham 2x10
roller hyper 2x10
standing abs 2x10
internal rotation w/ BB 1x50
illegal wides 1x50
rev grip half press 1x50
band pull aparts 4x10

workout
De squat 5x2@365 w/ blue and purple bands
speed pulls 10x1 @ 315,365,405
rev hyper 4x10
decline abs 4x10

*the meets getting close, time to start upping the intensity, today was a good start.

 

[Liftbig]

6-13-2003 DE bench
warmup
rev hyper 3x10
standing abs w/ blue band 3x10
internal rotation w/ BB 1x50
illegal wides 1x50
rev grip half press 1x50
DB tate press&rolling ext combo 2x20 (15lbs)
standing lat pulls with blue band 2x15
external rotation 2x15 each arm

workout
De bench(straight weight) 9x3@185,205,225
5 boards- up to 455x4
db shoulder press 3x15
pushdowns 3x20
CS row 4x12

everything felt great today!

 

[Liftbig]

6-14-2003 ME sq/dl
warmup
glute ham 2x10
roller hyper 2x10
landmine 2x10
standing lat pulls 4x10
pulls to face 4x10
internal rotation 1x50
rev grip half press 1x50
illegal wides 1x50

workout
Camber bar GM(free standing) 590x1(5lb pr) then 605x1(20 lb pr)
rev hyper 4x10
decline abs w/ weight vest 4x10

 

[Vulgar_Display_Of_Power]

It was great meeting you liftbig.

Speed looked awesome Friday by the way!

Later..

 

[Liftbig]

thanks buddy, it was a pleasure to meet you and everyone else as well. well have to meet up again sometime!

 

[revexrevex]

LIftbig, 2 questions.

1. Is there any advantage to doing accessories before the main lifts. I've been contemplating doing it, even though I don't train westside.

2. Are the poundages on accessories heavy, or warm-up kind of material. Do you increase them over the course of your trainiing to improve conditioning towards the meet?

Thanks

 

[Liftbig]

the assecories in my warmup up are to bring up various weaknesses, and to bring up my level of gpp. so far its working great.

as far as weight goes, for anything in the warmup its relatively easy-moderate weight. never hard. and in my workout do my assecories heavy

 

[Liftbig]

6-16-2003 ME bench
warmup
rev hyper 3x10
standing abs w/ blue band 3x10
internal rotation w/ bb 1x50
rev grip half press 1x50
illegal wides 1x50
standing lat pulls w/ blue band 3x15
external rotation w/ mini- 4x15 each arm

workout
Floor press 390x1 (5lb PR)
JM press on floor - up to 315x3
incline tate press 3x10
CS row 4x12
pulls to face 3x20

 

[revexrevex]

Bro, why did you only go for 5 lbs PR? I am sure you had more in you? Or you add 5 lbs everytime FloorPress comes into your rotation?

 

[Liftbig]

well i took 405 after that, but ran out of gas. usually i will always take a small PR like say 5-10 lbs, and then take another weight after that. sooner or later nickles and dimes add up to a dollar. so as long as i PR wheter its 5 lbs or 50 lbs my bench in going up.