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Springfield Crew's Numbers...

A

AnimalMass1

New member
Hey guys,

Now that many of us have met, I thought I would start posting our numbers as the Asylum crew does.

Let me take a quick minute and introduce who we are:

AnimalMass (goes by Matt):

I am 23, 6'1", and currently weigh about 230. I am desperately trying to put on alot more wieght as 230 at 6'1" won't cut it. I have been powerlifting (Westside) for just over a year now (July of 2001). I am still learning alot and my numbers are drastically increasing everyday. I am currently working on my training gear and am starting to learn how to use briefs, squat suits, etc., but am a ways off still. I bench close to 400, Deadlift over 500, and squat over 500.

DG21 (goes by Dave):

Dave is 21, and is a hoss. He's 275 but is also planning on putting more weight on. He's 6'0. Dave is by far the best the lifter out of the 4 of us, but not for long. He just began working out with us 2 weeks ago (Sep 2002). Dave benched 500 in a single ply poly and left a bunch on the platform last month. He deadlifts almost 700, and squats around the 700 mark as well.

Chris:

Chris is AnimalMass' little brother. Chris is 21, 6'1", and about 190? He is a good lifter for his size, and has lifted with AnimalMass since the beginning. Chris is getting married at Christmas, so until then he won't put on alot of weight, but after that, we're making him fat. :D Chris benches well over 300, deadlifts around 500, and squats around 400.

Phil:

Phil is AnimalMass' and Chris' cousin. He is 22 years old. He is 6'1" and has just recently started lifting for strength. He has been with us about 3-4 weeks now (August 2002). Phil weighs about 175?, and benches around 250, never deadlifted in his life, and is currently working on his box squat form. Watch Phil's numbers, because they will climb faster than any of the rest of us.

OK, that's about it. On with the workouts....
 
look forward to it.
you've got some strong people on your hands...
are you going to be taking pictures or anything of your workouts?

i'd like to start a NJ crew number thread, but i think i'd just have a thread about my self :(
 
9/9/02

ME Bench:

Reverse Band Press: (Green) (band was totally deloaded at the top.

Chris: 385 (PR)

very good PR for Chris

Matt: 405 (PR)

455 didn't go up :confused: , 405 flew up, but then I lost tightness doing 455, and probably should have tried it again.

Dave: 515 (PR)

Went up relatively easy

Dumbell Extensions with minis
Pulldowns
Lateral Raises
 
9/10/02

ME Squat: Safety Squat Bar Squats on reg box

Chris: 335 (PR)

Matt: 445 (PR)

Dave: 475 (PR) 510 missed

First time we have done these. The weight really throws you forward.

Dimels
Pull-Throughs
Ab Pulls
 
9/16/02

ME Bench: 4 Board Press

Phil: 245 (PR)

Chris: 335 (PR)

Matt: 385 (PR)

Dave: 495 (PR)

Dumbell Extensions with Minis
Pulldowns
 
9/17/02

ME Squat/ Deadlift: Rack Pulls (bar was approx 3 inches below knees)

Phil: 315 (PR) - First time Phil has ever deadlifted

Chris: 500 (PR)

Matt: 565 (PR)

Dave: 655! (PR)

Glute/ Ham Raise: 4 x 10

Ab Pulls/ Glute/Ham Situps (alternating) 6 sets total
 
Hell Yeah! Now that's what I'm talking about... Serious training in Springfield. You guys are hitting some huge numbers and the PR's are falling left and right. I need some of that shit to rub off on me. Let me know if you guys want to hit a Saturday one week and I'll drive up to Springfield. I think I'm a little more than an hour away. We can train ME or DE upper/lower, it doesn't matter to me. Just give me a few days notice so I can adjust my training accordingly. Maybe Bmonster, BigOkie, VDOP, and the KC Crew would be interested as well. I'm all about learning as much as I can from anyone and everyone even though I can be a little stubborn in my thinking at times. Keep training hard and let me know if we can schedule something in the next few weeks.
 
Thanks Screwball. We'll def have you come up one Saturday. The numbers aren't that great yet (except for that damn Dave guy), but you're right about the PRs falling left and right.

Dave, Myself, and Chris are all planning on doing the APF meet in Tulsa in Nov. I think I can total 1600. I really believe Dave will hit elite if all goes well. 700 squat, 700 dead, and 550-600 bench.

My brother could probably total around 1400, not sure. Right now, we need to really work on getting comfortable in our gear (and Chris and Dave need to order the res tof theirs.)

AnimalMass
 
Screwball, that would be awesome if you came by to train, assuming it's cool with Animalmass and his family. It was good meeting you at the meet and I look forward to training together sometime soon.
 
Well, if we do the APF meet on Nov. 22nd?, we need to do some periodization for the three of us.

Not counting this week, we have 9 full weeks of lifting before the meet. (Of course the last week will basically be free.)

Now I know this will take some altering, but we need to get some stuff in place so we can try to peak around meet time.

I know as far as bench is concerned, I think our biggest weaknesses are all about the same, and that being getting comfortable with our shirts, and bumping up lockout power. Chris and I really need to try to get more efficient with our bench stroke, so that we can take a few inches off of it.

For Squat, again, biggest weakness is not knowing out suits/ briefs. Other than that, I think holding our arch hard in bottom of the squat is something Chris and I need to work on. But again, for the most part hamstrings is our weak link.

For the deadlift, no doubt, Chris and I have trouble off the ground. Dave has trouble at the top. Dave probably needs to hit the bands on the DLs while Chris and I concentrate more on box DLs.

So let's see what we can put together...
 
DE Bench:

Percents based on 500 for Dave, 385 for Matt, 335 for Chris, and 250 for Phil.

Week 1/2: 45-50% + chains:

Dave: approx. 225-250 + chains for 9 sets of 3.
Matt: approx. 185 + chains for 9 sets of 3.
Chris: approx. 170 + chains for 9 sets of 3.
Phil approx. 135 + chains for 9 sets of 3. (Phil needs a little higher percentage weight)

Weeks 3/4:

3 sets of 35% + doubled minis: 175, 135, 120, 95
2 sets of 38% + doubled minis: 190, 145, 130, 105
2 sets of 38% + doubled mini + choked light: 190, 154, 130, 105
2 sets of 35% + doubled minis: 175, 135, 120, 95

Week 5:

3 sets of 30% + doubled minis + choked light: 150, 115, 100, 75
3 sets of 30% +dbled mini+chkd lights+chains: 150, 115, 100, 75
2 sets of 30% + doubled minis: 150, 115, 100, 75

Week 6/7:

2 sets of 30% + doubled minis + choked light: 150, 115, 100, 75
1 set of 30% +dbled mini+choked light wrapped twice:
3 sets of 30% + doubled light bands: 150, 115, 100, 75 (Matt and Dave might try adding a choked mini on set 5, and a doubled mini on set 6)
2 sets of 30% + doubled minis + choked light: 150, 115, 100, 75

Week 8: Deload

9 sets of 35% + doubled minis: 175, 135, 120, 95

Week 9: Deload

9 sets of 35% + chains: 175, 135, 120, 95

Supplemental work needs to be heavy, usually with bands: JM Presses with Safety Squat Bar, and 5 Board Band Press, and heavy band rack lockouts.
 
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ME Bench Work:

Week 1: Floor Press + Chains

Week 2: 4 Board Band

Week 3: 2 Board (+ shirt)

Week 4: 3 Board Band (+ shirt)

Week 5: ultrawides 5RM

Week 6: 4 Board (+ shirt)

Week 7: 2 Board Band (+ shirt)

Week 8: 3 board (+ shirt)

Week 9: none (rest for meet on Saturday)

Supplemental will be lots of shirt work, and higer volume lighter tricep work including: Dumbell Extensions, Tate Presses, and higher rep JM presses w/o band.
 
DE Squat Days:

Percents based on 650 for Dave, 550 for Matt, and 450 for Chris.

Week 1: Speed Strength

1 Set of 25% + blue bands: 175, 135, 135
1 Set of 25% + blue + purple: 175, 135, 135
1 set of 25% + blue + green bands: 175, 135, 135
1RM with blue + green bands

Week 2:

Dave: 47% (305) + blues for 8 sets of 2
Matt: 47% (250) + greens for 8 sets of 2
Chris: 47% (225) + greens for 8 sets of 2

Week 3:

Dave: 51% (330) + blues for 8 sets of 2
Matt: 51% (275) + greens for 8 sets of 2
Chris: 51% (250) + greens for 8 sets of 2

Week 4: Start Circa Maximal

Dave: 51% (330) + Blue + Pinks for 5 sets of 2
Matt: 51% (280) + Blue + Pinks for 5 sets of 2
Chris 51% (230) + Blue + Pinks for 5 sets of 2

Week 5:

Dave: 53% (345) + Blue + Pinks for 5 sets of 2
Matt: 53% (290) + Blue + Pinks for 5 sets of 2
Chris: 53% (240) + Blue + Pink for 5 sets of 2

Week 6:

Dave: 47% (305) + Blue + Pink for 5 sets of 2
Matt: 47% (250) + Blue + Pink for 5 sets of 2
Chris: 47% (225) + Blue + Pink for 5 sets of 2

Week 7:

Dave: 53% (345) + Blue Bands for 5 sets of 2
Matt: 53% (290) + Green Bands for 5 sets of 2
Chris: 53% (240) + Green Bands for 5 sets of 2

Week 8:

Dave: 47% (305) + Blue Bands for 5 sets of 2
Matt: 47% (250) + Green Bands for 5 sets of 2
Chris: 47% (225) + Green Bands for 5 sets of 2

Week 9:

None (Total Rest)

Supplemental will be speed deadlifts at 50% of 1RM (275-315). Matt and Chris will perform these off of a box, while Dave will perform these with bands.

Other Supplemental/ Accessory will rely heavily on the Glute/Ham raises, Reverse Hypers, and Core work.
 
ME Squat/ Deadlift Work:

Week 1: Wide Stance Arched Suspended GMs w/ SS Bar

Week 2: Regular Box Squat Max

Week 3: Narrow Stance Rounded Back GMs

Week 4: Narrow Stance Low Box Squat with SS Bar

Week 5: Box Pulls (Rack Pulls for Dave?) (Everyone take a weight from the ground)

Week 6: Wide Stance rounded back GMs with SS Bar

Week 7: Regular Squats with full gear on

Week 8: Reg Box Squat (this will be 11 days before meet) (will allow for gear adjustments/ work if needed)

Week 9: Wide Stance, high, arched-back suspended GMs

Supplemental Work will be heavy on the Glute/ Ham Raises as well as Straight-Leg Deadlifts, and Dimel Deadlifts. Of course Reverse Hypers will be used as well.
 
AnimalMass1,

you workout plan/scedual looks good, but

you might not want to do speed bench with bands for 6 weeks,
you might want to drop it down to 3 or 4 weeks with bands, or alternate one week bands one week chains.

and or throw in some more full range movements on me bench.



Jager
 
Dg21 and AnimalMass=

It was cool meeting you two at the meet. My buddy Nate and I had a blast with the group last weekend.

Good to see you guys posting regularly now.

Looking forward to the Nov meet< and If you find any hints on how to keep an arch in the bottom of the SQ, lemme know. That seems to be someting I need to work on.

Later..
 
Thanks Vulgar, really cool meeting you too. I was trying to describe everybody to my wife, and I was telling them how you and Nate were just so genuinely nice. I know that may not be the best compliment for a big powerlifter, but the other guys had to psych themselves up for the meet, and you especially seemed like a guy who would make anyone feel welcome, anytime. (Speaking on that note, you are welcome to come up anytime - we have a nice guest bedroom for any of you guys.)

Jager,

I want all the help I can get on these things, but here's why I did what I did. Number one: we just did reverse band press last week. Currently, our raw bench is way too close to our meet bench, so lockout is a weakness. I felt like the extra lockout ME exercises would really help us out. If you disagree and think we need more full range stuff, let me know, and why.

We all will be using denim shirts, so the first few inches is no problem for anyone.

As far as the 6 weeks of bands go, it is a circa maximal phase for the bench. It is taken from Dave Tate himself.

AnimalMass
 
my thoughts

Here's what I was thinking about our plan. I have never done a cycle with heavier than normal band tension on either the squat or bench. I always use minis or chain for bench and blue bands for the squat. I was wondering if trying both of these strenuous cycles at the same time before a meet was wise. I can recover from training well so I'm really not that worried about it. I just wanted others opinions on this.
I also agree with Jager. I think we may want to throw in some reverse band bench in there some where to get full range of motion in.
 
yeah, Dave and I were talking about this. I will throw in another week of reverse band press.

As far as the circa maximal stuff goes, it might help to tell everyone that 2 out of three of us have extra help on recovery.

Chris (who is natural) recovers faster than anyone I have ever seen , and he has done these circamaximal cycles before.

I will try to hunt down Irish and some others and have them give their imput.

AnimalMass
 
Here is the new updated schedule for ME bench work:


ME Bench Work:

Week 1: Floor Press + Chains

Week 2: 2 Board (+ shirt)

Week 3: ultrawides 5RM

Week 4: 3 Board Band (+ shirt)

Week 5: 4 Board (+ shirt)

Week 6: reverse band press

Week 7: 2 Board Band (+ shirt)

Week 8: 3 board (+ shirt)

Week 9: none (rest for meet on Saturday)

Supplemental will be lots of shirt work, and higer volume lighter tricep work including: Dumbell Extensions, Tate Presses, and higher rep JM presses w/o band.
 
9/19/02

DE Bench Day:

I don't have a damn clue what we did. This was our first week in awhile with chains, and Dave had the huge chains that Westside uses, so we played with those as well as our chain, which is the biggest that Farm/ Feed stores sell. We just bought double the length as the big ones so that it all evened out.

Dave:

185 + 80 lbs of chain x 3 x 8 (Dave looked fast today and everytime I see him bench, I am amazed at how short his bench stroke is. I'm gonna take some video of it and show you guys next week.

Matt:

Set 1: 185+ 80 lbs of chain (this was wayyy too much weight and was slow as hell.

Set 2: 185 + 40 lbs of chain (this was still too slow).

Set 3: 175 + 40 lbs of chain (this was very close, but not anywhere near my 2.0-2.1 sec mark.

Sets 4-8: 165 + 40 lbs of chain (this was about right for speed). finally :(

Chris:

Set 1: 175 + 80lbs of chain (way too slow)

Set 2: 175 + 40lbs of chain (still a little slow)

Sets3-8: 165 + 40 lbs of chain (about right)

Phil:

Set 1: 135 + 80 lbs of chain (too slow)

Sets2-8: 135 + 40lbs of chain (still a little slow, but not bad.)


After our sets, we did 5 board band press:

Dave: 315 for a 5 rep max and had more in him.

Matt: 315 x 1 (PR!)

Chris: 275 x 0, 265 x 1 (blew it up), 275 x 0, 275 x 1 (PR!) LOL

Phil: 205 (PR!)

Then we did Lat Pulldowns

One thing I noticed is how slow we all were today compared to the band weight. It still goes up fast, but the weight just comes down so slow when you don't have bands pulling it down.

AnimalMass
 
answer to your PM

Animal Mass,

My recommendations are as follows:

D. Bench

don't use the bands every week. these are stressful. do a couple weeks where you use chains or even just raw weight. don't forget that every 2-3 weeks or so you work up to a single here after speed work as well. Use different grips for you singles.


D. Squat

no offense, but you are not a very advanced lifter yet. i don't mean this disrepctfully, but you really don't need to do all that stuff with circa-max just yet. i think you should use more raw weight in your speedwork on squats. personally, i have tried using < 50% on speed day for an entire training cycle, and i had problems coming out of the hole at the meet. you dont get the same spring as you do with a denim bench shirt even if you are wearing a canvas. it is important to develop some more power (i think). I am going to rotate days. some days i will use > 50% and less band tension. some days i will use < 50% and a lot of tension. i also take a week of if my knees or hips bother me too much.

M. Bench

I disagree with westside on this. i think you need practice with a shirt, especially if you are using a tight double denim. i think what you have for exercises looks good. the shirt WILL artificially inflate your numbers on the boards. For example, if you are a 500 bencher, you will probably be able to use 550 on the boards. in order to avoid having to use too much weight, i recommend using less raw weight and mini-bands on these days. you can also do board presses for reps if you are using a looser shirt. my friend (600+ bencher) has developed his bench considerably using this method, and i will be trying this for my training cycle.

ME Squat/Dead

these all look like good exercises you have picked out BUT: i think you should be more adaptive and less rigid in what you choose. for instance, you will be really strong in some movements. if you find you are exceeding your best squat with a wide good morning or exceeding your best deadlift in a non-suited pin pull by a LOT of weight, you really DONT need to work this point. you are already strong there. a lot of people miss this point. for me, i am strong as hell on high, wide good mornings. it took a lot for me to throw these out and concentrate on weaker positions.

personally, i do NOT like good mornings with the SS bar. they put too much pressure on my neck and even knees when i go heavy. i like to use the ss bar for assisted squats to a box with no belt as a suppelmentary exercise after my ME work.

9 weeks is not a lot of time to figure things out, but if you find a movement you are horribly week at early on, repeat this later in the cycle. this is your weak link. bring it up.


Other notes:

I would *NOT* take a full deadlift or a full geared squat before your meet. if you need to take a full geared squat, take it AFTER your speed work, and don't work up past your opener. also, can the knee wraps until the meet. you will NOT be as strong in the gym as you will be at the meet, and you will psyche yourself out if you try and max out. for instance, my first meet on the westside protocol, i dumped a full geared 755 off my back the gym. fortunately, adrenaline kicked in at the meet and i did a 770 there. point being, save your FULL, GEARED lifts for the meet.

Also, another great exercise to practice your pulling form is speed pulls against bands. do these every other week with < 50% of your project max. add band tension as necessary.



This is a lot of info compressed into a tiny thread. feel free to email me with more questions. i am NOT the expert. I am still experimenting to find out what works for me.

Good luck.


/tommy
 
don't use the bands every week. these are stressful. do a couple weeks where you use chains or even just raw weight. don't forget that every 2-3 weeks or so you work up to a single here after speed work as well. Use different grips for you singles.
Click to expand...

We don't use bands every week. I took the band cycle from Dave Tate himself as a circa-maximal for the bench. We will start with several weeks of chain, then do the circa-maximal, and then go to several weeks of chains again to deload.

So should we not do the circa-maximal cycle, even if it is obvious that our weakness is in our lockout? We all could use our lockout numbers to go up. - Right now, our raw bench is just too close to our competition bench.

no offense, but you are not a very advanced lifter yet. i don't mean this disrepctfully, but you really don't need to do all that stuff with circa-max just yet. i think you should use more raw weight in your speedwork on squats. personally, i have tried using < 50% on speed day for an entire training cycle, and i had problems coming out of the hole at the meet. you dont get the same spring as you do with a denim bench shirt even if you are wearing a canvas. it is important to develop some more power (i think). I am going to rotate days. some days i will use > 50% and less band tension. some days i will use < 50% and a lot of tension. i also take a week of if my knees or hips bother me too much.
Click to expand...

OK, this makes more sense to me. We taped our DE squat workout today, and with the exception of Dave, we could all use some modification on our groove. I have felt slow out of the hole before, so I will try to incorporate some DE days with over 50% raw weight, and just light bands, so that we are better out of the hole.

I disagree with westside on this. i think you need practice with a shirt, especially if you are using a tight double denim. i think what you have for exercises looks good. the shirt WILL artificially inflate your numbers on the boards. For example, if you are a 500 bencher, you will probably be able to use 550 on the boards. in order to avoid having to use too much weight, i recommend using less raw weight and mini-bands on these days. you can also do board presses for reps if you are using a looser shirt. my friend (600+ bencher) has developed his bench considerably using this method, and i will be trying this for my training cycle.
Click to expand...

Cool. So all looks well with the shirt work. I too disagree with Westside here in that knowing your shirt and finding that groove can and will make or break a meet. We all need to be comfortable in our shirts. I think what we will do, is to work up to a raw max on the boards, and then throw the shirt on and hit another rep or two to get a shirt max on the boards.

these all look like good exercises you have picked out BUT: i think you should be more adaptive and less rigid in what you choose. for instance, you will be really strong in some movements. if you find you are exceeding your best squat with a wide good morning or exceeding your best deadlift in a non-suited pin pull by a LOT of weight, you really DONT need to work this point. you are already strong there. a lot of people miss this point. for me, i am strong as hell on high, wide good mornings. it took a lot for me to throw these out and concentrate on weaker positions.
Click to expand...

I agree whole heartedly, and chose those exercises specifically to address our weakness. (i.e. - Dave will do pin pulls, because he has trouble locking out the weight, but my brother and I will do box pulls, because we have a hard time off the floor.)

I have tried to work it so that we peak with everything about the time of the meet. And as far as being rigid, we are very cognitive in our training. If we feel like we need a diff. exercise that day, or to maybe just pull the sled, or whatever, we'll do it - this is just the basic framework for helping us address our weaknesses between now and then and trying to peak at the right time.

I would *NOT* take a full deadlift or a full geared squat before your meet. if you need to take a full geared squat, take it AFTER your speed work, and don't work up past your opener. also, can the knee wraps until the meet. you will NOT be as strong in the gym as you will be at the meet, and you will psyche yourself out if you try and max out. for instance, my first meet on the westside protocol, i dumped a full geared 755 off my back the gym. fortunately, adrenaline kicked in at the meet and i did a 770 there. point being, save your FULL, GEARED lifts for the meet.
Click to expand...

The reason I threw this in was because none of us have ever squatted or deadlifted in gear. The same way that I feel we need to be comfortable in our shirts, I feel (don't you?) that we need to be comfortable in our suits.

That's why I threw it in there, but if you think it would be better after DE work, we can do that. (Let me know)

Also, another great exercise to practice your pulling form is speed pulls against bands. do these every other week with < 50% of your project max. add band tension as necessary
Click to expand...

We do these quite often, although I was thinking of doing my speed pulls for a change off of a box. I am very weak off a box and off the floor. But if the weight budges, it blows up. (My brother is the same way). Now, Dave has trouble with lockouts, so his speed pulls will def be done with bands.

Thanks Again Tommy!

AnimalMass
 
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9/20/02

DE Squat Day:

Reg Phase for Phil. Speed Strength for Dave, Matt, and Chris.

Phil:

115 + light bands x 2 x 8 (actually he did three reps for about the first 5 sets - its funny - he just can't remember to do only two.)

135+ light bands x 1, 185 + light bands x 1 (PR)

Dave, Matt, Chris:

Set 1: 175, 135, 135 with blue bands x 2

Set 2: 175, 135, 135 with blue + purple bands x 2

Set 3: 175, 135, 135 with blue + green x 2

Matt, Chris: 175+b+g x 1, 185+b+g x 1, 225+b+g x 1 (PR SS)

Dave: 185+b+g x 1, 225+b+g x 1, 315+b+g x 1, 365+b+g x 1, 405+b+g x 1, 455+b+g x 1 (PR!!)

Finished with Glute/Ham Raises and Abs.

AnimalMass
 
This was my first time with a speed strength workout. This sure teaches you to push the entire way through the lift. With blues and greens, there is a lot of tension at the top.
Thanks for your input Tommy. A lifter with your experience helping out is awesome.
 
My answer to your pm

Well first let me say you have done your homework! That is step 1 taken care of. So thats good. So with that said i agree with Irish on the bands every week. I used to do them every week and it killed me. Personally i use them now every week, but i feel i have progressed to the point in which i can do so. Even now though i take the 4 th week or so off with bands cause of pressure on my joints. But as of now i am into about 6 to 7 weeks of bands in a row. Maybe go bands, chains, then none. Just a thought.

I train so close to the way Irish does i agree with him on the DE squats. We at my gym train with a little more raw weight then many do. Irish in his trip to Fl trained with us and also felt more weight off the box might be good. Considering he has experinced with different techniques before meets and has used various equioment he speaks the truth! So listen to him.

The only thing i disagree with him about is taking a weight in gear. He says none needed (so does my traiing partner) and if you do it, do it on speed day. This is a good idea but... pre meet liftng before my last fullpower meet in June i basically dumped the box squats 6 weeks out and used gear (or added gear each week). I myself had a little problem that took a coupel weeks to cure. I was feeling for a box. And i wasnt comfortable in knee wraps and tight belt plus suit. Once i ironed out the problem i was fine. But for a few weeks i was a wreck! I would not have done if i had goen straight to the meet that way. But looking back i should have just did 3 weeks of no box squatting, not 6. And i have done a few full power meets and even when i dont do a fullpower meet (none in 2001) i still peak out and test my squats. So if you have zero meet experience in gear, like a bench shirt, i say use it and get used to it.

My next full power in Dec i will this time stay on the box till the meet. But last time was my first box squat cycle. And bro they work!! But get to know your gear that is very important. Other then that i think incoporating what Irish said with what you have down looks good. Good luck with it.
 
Great! Thanks guys so much for the imput. I really respect what you guys have shared with me. I will put your advice to good use!

AnimalMass
 
you have put a lot of effort into this stuff. good deal.

it is clear you will learn what works for you!

re: the gear

maybe you should take 1 or 2 with full gear as you have never done this before. just dont try and max out! it depends on what suit you use too. if you are like pljay who was NOT using a canvas, you may get that searching for a box feeling. with a canvas, it will stop you where you need to be. you just reverse.

talk soon.

/irish
 
9/23/02

ME Bench: Floor Press with 50lbs of chain.

Phil: 185 x 1 (PR), 225 x 0, 225 x 0, 205 x 1 (PR)

Chris: 185 x 1, 225 x 1, 275 x 0, 275 x 0, 265 x 0 (He had a 255 PR, and it's staying that way.

Matt: 185 x 1, 225 x 1, 280 x 1 (PR), 300 x 0 (damn close, but no good)

Dave: 225 x 1, 275 x 1, 315 x 1, 365 x 1, 405 x 0

Rough workout today. Nobody lifted very well.

JM Press on floor with chains

Rows

Rear Delts
 
9/24/02

ME Squat/ Deadlift Day:

Wide Stance, Arched Back, Suspended Goodmornings at 44."

(One note about goodmornings, we are all over 6' tall, so 36" is way too low. We go 40" on rounded back, and our backs are at absolute parallel at that height. With arched back, we do them at 44", because we've found that any lower than that is impossible to hold the arch tight even with only the bar.)

Also, we do our goodmornings very strict. Very little bend to the legs. Push our ass out and bend at the torso. No squatting the weight up at all.

Phil: 200

Chris: 290

Matt: 330

Dave 440

Glute/ Ham Raises

Abs
 
We did these with a safety squat bar which i had never used for good mornings. I have to say i don't like using this thing. It makes you lift so much less. Does anyone like using this bar for gm's? If one can really benefit from using this bar over the normal bar then that's cool, i'll use it. Do you guys feel using different bars really helps?
 
hey regarding your strictness.


the wide, arched back good mornings are best for maximizing your squats and hip flexors NOT lower back.

IMO, you should all bending at your knees and flexing the weight up HARD and with momentum. This is not a low back, ham isolation exercise.

As Dave would say: use as much weight as humanly possible and it doesn't matter how you get it up.

just my $0.02

/irish
 
9/26/02

So today sucked ass...

DE Bench Day:

Week 2 with chains (50lbs)

Phil: 135 x 3 x 9

Chris: 155 x 3 x 9, 185+chains, 225+chains

Matt: 155 x 3 x 9 (which was pretty damn fast), 185+chains x 3, 225+chains, 275+chains x 0!! Plastered me to the f'n floor! Ok, not really, but it didn't go up.

Dave: 185 x 3 x 2, 205 x 3 x 6, 275+chains, 315+chains, 365+chains x 0 x 0. Plastered too.

All weights above training percent were taken with a close grip.

Not sure what the hell happened today. For some reason, the chains wear me out worse than the bands. Dave thought his problem might have been a GPP sorta thing in that he missed several speed workouts prior to last week. Not sure, but no one left very happy today from the gym. I mean, you're not supposed to miss weights on DE day, and so we all took weights that we've easily handled before, and they killed us. Who knows?

I did 135+chains on 4 board very fast for 3 sets of 15 just to finish off my triceps.

Pulldowns

AnimalMass
 
9/27/02:

DE Squat Day:

Dave: 275 x 2 x 2, 315 x 2 x 6

Matt: 225 x 2 x 8

Chris: 225 x 2 x 2? then pulled the shit out of his hamstring. Not sure how long he's out?

Glute/Ham Raises

Abs
 
BTW,

After video taping the workout last week, I was totally depressed in the fact that my knees were drifting in front of my ankles. i.e. - I'm an f'n quad squatter. The other problems I struggle with is losing my arch in the hole, as well as not pushing my butt back enough. (I sit way back, but my butt wasn't going back enough).

Also, I have never been able to get my feet out to monolift width (48"? - don't remember, but we screwed in 4x4 boards in the platform where the monolift base would be. - I have never been able to get out to them without my hips feeling like they were ripping.

OK, so basically what I'm saying is I'm the worst squatter in the history of the world.

So to remedy this issue, I will be doing very light squats for my extra workouts for awhile.

Today I raised the box 2 inches above parallel, and worked with 135, until I got my feet out to monolift width, and where I was pushing my ass back like I was supposed to and not letting my knees drift forward.

It worked tremendously, and I am excited about the progress I will be making.

I then did additional glute/ham raises which I suck at because my hamstrings are weak ass.

AnimalMass
 
9/30/02:

ME Bench Workout: 2 Board Press

Dave: 455 raw, put on his single poly shirt which didn't look like it helped him at all, and missed 500 twice.

Matt: 315, 365 x 0 x 0. Not good at all. My PR here is 350 and 315 was like 135, so I figured I had 365 in me. But post tren crash is kicking in.

Chris: 275, 305 (PR), 315 x 0

Phil: 230 (PR), 245 (PR!)

JM Press

Rows

Hammer Curls
 
10/1/02:

ME Squat/ Deadlift Day: Regular Box Squats

Dave: 495, 545 x 1, 585 x 0 x 0. (Not sure if this is right - Dave will have to verify)

Matt: Really tried keeping form right. Hurts my lifting a little, but I have to learn how to do it right: 365, 405, 435 x 1 (PR), 455 x 0

Chris: Hurt with pulled hamstring

Glute/ Ham Raises

Abs
 
10/3/02:

DE Bench: Last day for chains thank God.

Dave: Worked out at school

Matt: 155 x 3 x 4, 165 x 3 x 4

Chris: 155 x 3 x 4, 165 x 3 x 4

Phil 135 x 3 x 8

5 Board band press:

Matt: 185 x 5, 225 x 5, 275 x 5 (5rm - pr - easy), 315 x 1, 135 x 8 x 3

Chris: 225, 135 x 5 x 3

Phil: 210(PR), 135 x 5 x 3

Pulldowns

Hammer Curls
 
Extra Workout:

(I'm really having a hard time gaining weight, so I will be going to more 3-5 rep maxes on heavy supplemental work, and even some ME work to help with muscle mass.) The extra workouts will also focus on this.

Flyes: 45 x 12, 60 x 12

JM Press with doubled minis: 45 x 8, 95 x 8 x 3

Hammer Curls: 45 x 8
 
UPDATED PERIODIZATION: 10/4/02

MONDAYS:

ME Bench Work:

Week 1: Floor Press + Chains (COMPLETED)

Week 2: 2 Board (+ shirt) (COMPLETED)

Week 3: ultrawides 5RM

Week 4: 3 Board Band (+ shirt)

Week 5: 4 Board (+ shirt)

Week 6: reverse band press

Week 7: 2 Board Band (+ shirt)

Week 8: 3 board (+ shirt)

Week 9: none (rest for meet on Saturday)

Supplemental will be lots of shirt work, and higer volume lighter tricep work including: Dumbell Extensions, Tate Presses, and higher rep JM presses.

TUESDAYS:

ME Squat/ Deadlift Work:

Week 1: Wide Stance Arched Suspended GMs w/ SS Bar

Week 2: Regular Box Squat Max

Week 3: Narrow Stance Rounded Back GMs

Week 4: Narrow Stance Low Box Squat with SS Bar

Week 5: Box Pulls (Rack Pulls for Dave?) (Everyone take a weight from the ground)

Week 6: Wide Stance rounded back GMs with SS Bar

Week 7: Regular Squats with full gear on

Week 8: Reg Box Squat (this will be 11 days before meet) (will allow for gear adjustments/ work if needed)

Week 9: Wide Stance, high, arched-back suspended GMs

Supplemental Work will be heavy on the Glute/ Ham Raises as well as Straight-Leg Deadlifts, and Dimel Deadlifts. Of course Reverse Hypers will be used as well.

THURSDAYS:

DE Bench:

Percents based on 500 for Dave, 385 for Matt, 335 for Chris, and 250 for Phil.

Week 1/2: 45-50% + chains: (COMPLETED)

Dave: approx. 185-205 + chains for 9 sets of 3.
Matt: approx. 165 + chains for 9 sets of 3.
Chris: approx. 165 + chains for 9 sets of 3.
Phil approx. 135 + chains for 9 sets of 3. (Phil needs a little higher percentage weight)

Weeks 3/4:

3 sets of 35% + doubled minis: 175, 135, 120, 95
2 sets of 38% + doubled minis: 190, 145, 130, 105
2 sets of 38% + doubled mini + choked light: 190, 154, 130, 105
2 sets of 35% + doubled minis: 175, 135, 120, 95

Week 5:

3 sets of 30% + doubled minis + choked light: 150, 115, 100, 75
3 sets of 30% +dbled mini+chkd lights+chains: 150, 115, 100, 75
2 sets of 30% + doubled minis: 150, 115, 100, 75

Week 6/7:

2 sets of 30% + doubled minis + choked light: 150, 115, 100, 75
1 set of 30% +dbled mini+choked light wrapped twice:
3 sets of 30% + doubled light bands: 150, 115, 100, 75 (Matt and Dave might try adding a choked mini on set 5, and a doubled mini on set 6)
2 sets of 30% + doubled minis + choked light: 150, 115, 100, 75

Week 8: Deload

9 sets of 35% + doubled minis: 175, 135, 120, 95

Week 9: Deload

9 sets of 35% + chains: 175, 135, 120, 95

Supplemental work needs to be heavy, usually with bands: JM Presses, 5 Board Band Press, and heavy band rack lockouts.

FRIDAYS:

DE Squat Days:

Percents based on 650 for Dave, 550 for Matt, and 450 for Chris.

Week 0: Speed Strength (COMPLETED)

1 Set of 25% + blue bands: 175, 135, 135
1 Set of 25% + blue + purple: 175, 135, 135
1 set of 25% + blue + green bands: 175, 135, 135
1RM with blue + green bands

Week 1: (COMPLETED)

Dave: 275/315 + blues for 8 sets of 2
Matt: 225 + greens for 8 sets of 2
Chris: 225 + greens for 8 sets of 2

Week 2:

Dave: 47% (275/ 315) + blues for 8 sets of 2
Matt: 47% (250) + greens for 8 sets of 2
Chris: 47% (225) + greens for 8 sets of 2

Week 3:

Dave: 51% (330) + blues for 8 sets of 2
Matt: 51% (275) + greens for 8 sets of 2
Chris: 51% (250) + greens for 8 sets of 2

Week 4: Start Circa Maximal

Dave: 51-55% (330-350) + greens for 8 sets of 2
Matt: 51-55% (280-300) + purples for 8 sets of 2
Chris 51-55% (230-250) + purples for 8 sets of 2

Week 5:

Dave: 55-60% (350-390) + greens for 8 sets of 2
Matt: 55-60% (300-330) + purples for 8 sets of 2
Chris: 55-60% (250-275) + purples for 8 sets of 2

Week 6-9: Periodize as we get closer.

Supplemental will be speed deadlifts at 50% of 1RM (275-315). Matt and Chris will perform these off of a box, while Dave will perform these with bands.

Other Supplemental/ Accessory will rely heavily on the Glute/Ham raises, Reverse Hypers, and Core work.
 
10/4/02:

DE Squat

Phil: 135 + purples - 8 sets of 2

Chris: (Still with pulled hamstring, so he worked with Phil, just trying to get some blood to it. - 135 + purples - 8 sets of 2)

Matt: 225 + greens - 8 sets of 2 (Just watched the video, and my form is really tightening up. My ass was pushed back all day, my knees rarely drifted forward (just a little at the end, and even then it wasn't bad.) - and my "squat stroke" is getting shorter as the weight itself is moving in a straight up and down position.

Dave: 340 + blues - 8 sets of 2

Speed Pulls: 315 x 1 rep for about 6-7 sets?

Glute Ham Raise: 4 sets

Ab Pulldowns/ Glute/Ham Situps:
 
video

Hey Matt, how did i look on the video. Did my head fire out of the hole first? Knees stayin in one place I hope. Talk to ya later.
 
Hey, I lost your number. Give me a call and leave a message, cause I won't answer the phone if your name doesn't show up on caller id. Got to talk to you about something. :-)

Your form was ridiculously perfect as usual. I'm actually starting to hate you. lol - No it's been awesome having someone who is a really skilled lifter analyze my squat.

The whole time I was squatting, you weren't back there checking out my ass, which is usually the case with most my training partners since I have such a nice ass, but instead were totally focused, watching my knees to see if they drifted in front of my ankles.

Thanks Bro.

AnimalMass
 
10-7-02:

ME Bench Day: AnimalMass (dave worked out at his school gym after a hard night and did 315 for 10 rep sets and heavy rows.)

Ultrawides 5RM: 135 x 5, 185 x 5, 225 x 5, 275 x 5, 300 x 5.

Rack Lockouts w/ doubled green band (300lbs tension): 135 x 3, 135 x 3, 185 x 3, 185 x 3

Rows

Pushdowns

Hammer Curls



Today was kind of a break day. OUr CNS is a little taxed, so we thought the 5rm would help.

I did hit it a little harder in my second workout today, doing flyes, tricep extensions, and pushdowns.

AnimalMass
 
10-8-02:

ME Squat/ Deadlift Day:

Narrow Stance Goodmornings to Parallel:

Dave: 545 (PR!) UNREAL
Matt: 315 (PR!)
Chris: 275
Phil: 185

Glute/Ham Raise: 5 sets

ABs on Glue/Ham: 3 sets

AnimalMass

BTW, I am writing this a couple days afterwards, and none of us can walk yet. I'm more sore than I have ever been in my life in my lower back.
 
10/10/02

DE Bench: Back to bands (finally)

First week of circa max band cycle:

Dave: 175 x 3 x 3 w/ doubled minis, 190 x 3 x 2 w/ doubled minis, 190 x 3 x 2 w/ doubled minis and choked light bands, 185 x 3 x 2 w/ doubled minis. (Dave's time throughout was between 1.9-2.2 seconds)

Matt: 135 x 3 x 3 w/ doubled minis, 145 x 3 x 2 w/ doubled minis, 145 x 3 x 2 w/ doubled minis and choked light bands, 135 x 3 x 2 w/ doubled minis. (My time started slow, around 2.5-2.6, and go down to 2.2-2.3 by the end.)

Chris: exactly the same as Matt, but time was around 2.7, with heavy band tension sets between 5-8 seconds SLOW!)

Rack Lockouts with doubled greens:

Matt: 135 x 3 x 2, 185 x 3 x 3,

Dave: 135 x 3 x 2, 185 x 3 x 2, 225 x 3, 275 x 3

Lat Pulldowns (single pulley - so weight is exact): 3 plates x 10 x 2, 4 plates x 8 (matt) - Dave did another 3 sets with 4 plates I believe.



Extra Workout: I did band JM presses @ higher reps, and glute ham raises. (Matt)
 
10/11/02:

DE Squat Day:

Chris: did light weight still recovering from strained hamstring. 135 + light bands x 3 x 8

Today, Dave and I took Irish's advice and will back off the bands a little and add more bar weight helping the elxplosion out of the hole.

This would be our light week of the wave:

Matt: 225 + light bands x 2 x 2, 275 + light bands x 2 x 6

Dave: 315 + green bands x 2 x 8

Speed Pulls: 315 x 1 x 5?

Glute/ Ham (which we broke - so I'll have to find a welder in the next day or two.)


AnimalMass
 
10/12/02:

Max Effort Bench Day:

3 Board Band Press

Phil: 185 x 1, 195 x 1 (PR!), 205 x 1 (PR!), 215 x 0

Chris: 225 x 1, 250 x 1 (PR!), 275 x 1 (PR!), 285 x 0

Matt: 225 x 1, 280 x 1 (PR!), 300 x 1 (PR!), 315 x 0

Dave: 315 x 1, 365 x 1, 405 x 1, 425 x 1 (PR!)

We all set very good PR's today!

Jm Band Press: We all did probably 6-8 sets here.

Pulldowns:
 
Final Periodization Before Meet:

ME BENCH DAYS:

10-28:

4 Board (+ shirt), high rep dumbell extensions

11-4:

2 Board Band (+ shirt), high rep JM presses

11-11:

1 board (+ shirt), high rep dumbell extensions

11-18:

4 Board Band (+shirt), high rep JM presses

11-25:

none: AR

ME SQUAT DAYS:

10-22: Box Pulls (Rack Pulls for Dave?) (Everyone take a weight from the ground), Glute/Ham Raise, Reverse Hypers, Abs

10-29: Wide Stance GMs with Reg Bar, Glute/Ham Raise, Reverse Hypers, Abs

11-5: Regular Squats with full gear on, Glute/Ham, Reverse Hypers, Abs

11-12: Reg Box Squat (this will be 11 days before meet) (will allow for gear adjustments/ work if needed), Straight-Leg Deads, Reverse Hypers, Abs

11-19: Wide Stance, high, arched-back suspended GMs, Glute/Ham Raise, Reverse Hypers, Abs

11-26:

None

DE BENCH DAYS:

10-24, 10-31:

2 sets of 30% + doubled minis + choked light: 150, 115, 100, 75
1 set of 30% +dbled mini+choked light wrapped twice:
3 sets of 30% + doubled light bands: 150, 115, 100, 75 (Matt and Dave might try adding a choked mini on set 5, and a doubled mini on set 6)
2 sets of 30% + doubled minis + choked light: 150, 115, 100, 75

Supplemental: shirt work

11-7: Deload

9 sets of 35% + doubled minis: 175, 135, 120, 95

Supplemental: shirt work + heavy band rack lockouts

11-14: Deload

9 sets of 35% + chains: 175, 135, 120, 95

Supplemental: shirt work + 5 Board Band Press

11-21:

None

DE SQUAT DAYS:

10-25:

Dave: 51% (330) + Blue + Pinks for 5 sets of 2
Matt: 51% (280) + Blue + Pinks for 5 sets of 2
Chris 51% (230) + Blue + Pinks for 5 sets of 2

Glute/Ham Raises, Reverse Hypers, Abs

11-1:

Dave: 53% (345) + Blue + Pinks for 5 sets of 2
Matt: 53% (290) + Blue + Pinks for 5 sets of 2
Chris: 53% (240) + Blue + Pink for 5 sets of 2

Glute/Ham Raises, Reverse Hypers, Abs

11-8:

Dave: 47% (305) + Blue + Pink for 5 sets of 2
Matt: 47% (250) + Blue + Pink for 5 sets of 2
Chris: 47% (225) + Blue + Pink for 5 sets of 2

Speed Pulls, Glute/Ham Raises, Reverse Hypers, Abs

11-15: Deload

Dave: 250 + Blue Bands for 5 sets of 2
Matt: 205 + Green Bands for 5 sets of 2
Chris: 205 + Green Bands for 5 sets of 2

Speed Pulls, Glute/Ham Raises, Reverse Hypers, Abs

11-22:

None (Total Rest)

11-23: Meet
 
Last edited:
Looks good. I'm going to go order my squat suit so I have to to learn to use it. I'm going with a double poly Frantz. I don't have enough money for the briefs. I may be able to borrow my little brothers.
 
10/12/02

ME Squat Day:

Well, yesterday, me and a syringe got into a fight and the syringe won. I went through an artery and bled like a stuck pig. I was bruised as shit, and could barely walk on my leg.

So not exactly a good way to start an ME Squat day.

Low Box Squats with Safety Squat Bar:

Phil: 155

Chris: 295

Matt: 335 and stopped because of soreness

Dave: 495

Pretty crappy workout.


10/14/02:

Speed Bench:

Did first week of a circamaximal bench phase.


10/15/02:

Speed Squat:

Today was the first day that I squatted with briefs. They are to tight and I sent them back right after the workout, but they still helped tremedously with my hips, and support.

Phil did 135 plus purples?

Chris did 225 plus purples?

I did 275 + purples

Dave did 335? + greens.

Glute/Ham Raise

Reverse Hypers

Abs

AnimalMass
 
10/21/02:

ME Bench Day: Reverse Band Press w/ Blues:

We didn't write these down, so I don't remember what anybody else got, but I did 465, which if you check, is 2 lbs more than Hannibal. :D

JM Press

Pulldowns

Pushdowns
 
10/22/02:

ME Squat Day:

Deadlifts:

Chris: (off 2" boards) 405, 455 miss from the floor

Matt: (off 2" boards) 405, 505 BLEW AN F'N DISC IN MY BACK!!!

That's right, I blew a disc while deadlifting 505 w/o a belt. It blew when the weight was about 3-4" off the gorund, and it felt like I had been shocked. A violent pop wen toff in my back, and then horrible pain shot down my left leg - so bad that I thought I had torn one of those tendons behond my knee, or that I had totally ripped my left hamstring.

What caused the pain, is that when the disc slipped, it pushed right on the nerve, causing the pain to shoot down my leg. I went to the doc to have it MRI'd and it is only partially slipped, so I'm not sure what my status will be for the meet on the 23rd. If nothing else, I can still bench.

Anyway, lots of ice and cyclobenzaprine for the first 48 hours. And now lots of heat, cyclobenzaprine and light weight reverse hypers, and we'll cross our fingers that it will slide back into place.

After I slipped the disc, I still put on a belt and did 365 just to see how bad it was. :)

Then I did 3 sets of reverse hypers and called it a day.

Dave: pulled sumo, worked up to well over 600. I think he got around 650 sumo, and he pulls conventional.

AnimalMass
 
10/24/02:

DE Bench:

Dave had a test this morning and worked out at school.

Today was a heavy week in the circa maximal phase.

My sets looked like this:

105 + doubled minis + choked light band x 3 x 2 sets

105 + doubled minis + choked light band wrapped twice x 3 x 1 set

105 + doubled light band x 3 x 1set

105 + doubled light band + choked minis wrapped twice x 3 x 1 set

105 + doubled light bands + doubled minis x 3 x 1 set

105 + doubled minis + choked light band x 3 x 2 sets (ran 1.9 seconds on these.)

Chris did about the same thing, but did his at 95 pounds and the maximum band tension he did was a doubled light.

5 Board band press:

Chris: Previous max 275, 280 (PR!), 300 (PR!), 315 (PR!) Guy was unreal today! Excellent PRs!

Matt: 320 3RM (PR)


PS - The back is feeling somewhat better today, and as of yesterday, I began gaining hope that I will be able to do the full meet in a month.

AnimalMass
 
I worked out alone today. I used 185 for 6 sets and 205 for 3 sets with a double mini.
Then I did.

3 board press with band 345x6
Chest supported rows 3 sets
pull downs 2 sets
lateral raises 2sets with 35's
hammer curls 1 set 50's

My bench shirt should be here in a few days. Very pumped.
 
Yea, I hope you recover quick. Be smart about it though. Better to let it heal now and be able to lift later than push it now and mess up your whole lifting career.


Great lifts going on over there too. I like how you guys are real scattered in strength. Just like my gym.


How much do you guys weigh??

My gym contains:

148(me)
165
181(sometimes 198)
220

Also my girlfriend trains at my gym at a different time.
 
Thanks for the words of encouragement guys.

IRBD,

Phil hasn't been lifting long at all and weighs about 165?

Chris was 179 this morning, so he is gonna get a 2x bodyweight bench press.

Both Chris and Phil are natural.

I'm 240.

Dave is 295.


AnimalMass
 
Ok AnimalMass asked me to post the final stretch of our training for the Tulsa Meet.

ME BENCH:

10/30 4 Board Press, Supplemental:Band Lockouts
11/6...Shirted 3 Board Press, Supplemental:5 board Press
11/13 Shirted 2 Board Press, Take Opener Down, Supplemental: Band Lockouts
11/20 Light Tricep work and AR

ME SQ/DL:
11/28 Full Gear Squat (FIND OPENER)
11/4...Chain Sus 36" SS Bar GM
11/11 Box Squat (DE Day Box)
11/18 Chain Sus 44" Arch Back GM...not too heavy

DE BENCH:
10/27 Hannibal: 133+ 2 doubled minis
Spatts/Project.....89+ 1 doubled mini

11/3 Hannibal: 133 + 2 doubled minis (set 6 add a chain, set 7 add another chain...set 8 remove chains)
Spatts/Project...89+ 1 doubled mini

11/10 Hannibal: 155-177 + 2 chains
Spatts/Project......89-105 + 1 chain

11/17 Hannibal: 155-177 + 2 chains
Spatts/Project......89-105 + 1 chain

DE SQUAT:
11/1 Hannibal: 320 + Blue/Pink
Spatts..............166 + Green
Project.............133 + Green

11/8 Hannibal: 309 + Green
Spatts..............155 + Pink
Project..............133 + Pink

11/15 Hannibal: 282 + Green
Spatts................144 + Pink
Project................122 + Pink

EVERYTHING LISTED ABOVE SUBJECT TO CHANGE
 
Hannibal,

You guys' (and gal) periodization is almost identical to ours. That's good, cause I wasn't really sure if I was deloading enough going into the meet, but I feel pretty good about it.



10/25/02:

DE Squat Day:

(Matt rehabbing back)

Chris: 225+blues and pinks: 5 x 2

Dave: (blues and pinks) 315 x 2 x 2, 335 x 1 x 2, 365 x 2 x 2

Glute/ Ham

Reverse Hypers

Abs
 
10/28/02:

ME Bench:

4 Board Press:

Phil: 270 (PR!)

Chris: 345 (PR!)

Matt: 415 (30 lb. PR!)

Dave: 545 (PR!)

We all hit great PRs today!

Dumbell Extensions w/ band

Pulldowns
 
New Shirt

I trained alone, later in the day today because my shirt was coming and I wanted to use it. After my dynamic sets, I put my shirt on and built up till I touched a three board. I think this was 455. I then went to a two board and 500 touched. Then I went to 520 and did that. It was very easy, but I don't know for sure if that weight would touch my chest. I feel comfortable opening at 520 after today. That's all I did today.
 
Nice Bro!

How did the shirt fit? Is it tight as hell? Almost seems too big. You can hit that drol and blow up a little more. :)

Did you cut the back? If it is just slightly loose, the open back will tighten up, - it should take a little more to touch with an open back.

I ordered Chris' shirt/ suit today, and ordered a tee shirt and wrestling singlet for myself. It went out today.

My shirt should be here tomorrow. I may try to get a rep or two in tomorrow or Saturday, at least make sure it fits and then cut the back.

For our DE work, we finished up the heavy week of the circa max bench cycle. My heavy set was 115 plus doubled minis and doubled light bands. LOTS of band tension.

Then we did 5 board band, and Chris and Phil seemed a little beat up. I was worn out from the DE work, but still managed 315 plus doubled minis for a 3rm.

Everything feels like it's timing out just right. We seem to be peaking at the right time. Right now we are just on the line of overtraining on the bench with the heavy band cycle, and the deloading phase should put us right where we need to be come meet time.

AnimalMass
 
Hey Matt, the shirt didn't seem that tight. It seemed a little loose around my shoulders, but pretty tight in my arms. When I put it on I thought I might have room to put on a few more pounds. You'll have to look at it because I have no idea what it should be like. It's a V back and I didn't cut it open. See ya in the morning for sqauts.
 
new squat suit

My Frantz double poly just got here. I got in it by myself in about 10 minutes. Feels tight but good. I have a long torso and short limbs so I hope the straps are long enough for me. I guess I'll know Monday, when we squat again. I'm very excited to try out all my new stuff in the meet. PEACE
 
Mine came in too. Shirt didn't though. Man, the shirt better be in tomorrow so I can get some reps in on Monday.

The briefs and suit seem about right. I got in the briefs with relative ease this time, and then tried putting the suit on top of it, and it is tight as hell, but seems right.

I need to get into the suit alone and see if everything fits correctly, as I too, have no idea if the straps are long enough. I'll have to get you guys to yank em up and get them on for me.

AnimalMass
 
11/1/02:

DE SQUAT: Heavy circa max week.

Dave: blues + greens - 345 x 3 x 5, worked up to a relatively easy 425 plus blues and greens.

Chris: having troubles with his form. Hopefully the suit will help him a litte. supposed to work at 240 plus blues and pinks, but was having real trouble today and worked with 185 plus blues and pinks.

Matt: Well, I'm definately out of the squat and deads for the meet. Will be bench only for me. No lower body work for two weeks now. :(

Guys finished up with dimels, glute/ ham raise, abs.

AnimalMass
 
Too bad about the injury and not being able to do the full meet Animal. It's a good decision though. Better to wait a few months to compete rather than lift injured. Just dominate on the bench, and keep rehabbing the back.
 
That's the plan. There is an APF meet in St. Louis on the 22nd of Feb, and hopefully will do the full meet there.

AnimalMass
 
AnimalMass-Sorry to hear about your injury. I know how fucking frustrating that can be(still arguing with my freakin shoulder problems!). If you and I could manage to stay healthy, we might make some decent progress.

DG21-Your numbers look awesome. Im anxious to see what you top out on in your lifts.

Later..
 
11/4/02

Well, we had a little shift in our schedule. We are doing ME bench work on Saturday, so we did ME squat today. We were going to test our actual squats in full gear, but some of our gear isn't here yet, and also we don't have enough weight, so we have to pick up a few more 45s for next week.

So instead we did reg box squat max.

Chris worked up to a relative easy 405, and missed 435 because he lost tightness pretty bad on the box.

Dave worked up to a ridiculously easy 685 on the box with nothing more than a loose belt. He could have gone up higher, but that was every weight I own! LOL

I'm beginning to think Dave will hit elite if all goes well on the 23rd. I think an 800 squat, 550 bench, and 700 deadlift are very attainable numbers for him.

We'll do a deloaded speed bench tomorrow, and take some shirt weights.

AnimalMass
 
11/5/02:

Deloaded Speed Bench:

We did a deloaded speed bench. Chris and I worked with 135 plus minis, and Dave did 175 plus minis.

Afterwards, Chris and Dave took weights in their shirts. I didn't because I didn't have my shirt in yet.

Chris really struggled. His shirt is too loose and is just a peace of shit single poly. He can do 315 raw touch and go, but couldn't get 300 with the shirt with a pause.

Dave hit 500 but struggled with the groove.

We have a big day Saturday for shirt work.

AnimalMass
 
11/7/02:

Deloaded Speed Squat:

Dave and Chris both did deloaded speed squats, and took away the box for the last 4 sets.

Later Chris worked up to an easy 405 in his suit.

AnimalMass
 
11/9/02:

ME Bench Day:

BIG Shirt Day!

Dave's brother and brother's workout partner came down to lift with us today. We had an awesome time. We did 2 board press and then threw on our shirts to take some weights. I just got my shirt in the other day, so this is the very first time I will get to lift in it. (little worried.)

Chris went up to an easy 315 on 2 board raw, and then couldn't get 300 again in his shirt raw with no boards. We need to get him to put on a few pounds and shrink the shit out of the shirt.

Dave's workout partner from KC worked up to around 315 on the 2 board.

Dave's brother (Kyle) worked up to a relative easy 365 on the 2 board, and then missed 405 in his shirt.

I (Matt) worked up to a really easy 365 2 board, and then went for 405, missing it purely because of the groove. So I got up, wetted down the shirt, and blew 405 up for MY FIRST 400+ BENCH! I was stoked. I have alot more in me, but I was getting pretty tired. I threw on 420 and missed it in the groove again and was too tired to attmept it again, but feel really confident that I have at least 425 in me at the meet.

Dave worked up to 500 and missed it the first time badly in the groove and then blew it up the second time. Then we threw on 520 and he missed it, but then again blew it up in about 1/2 a sec when he found the groove.

All in all a very successful day.

AnimalMass
 
11/9/02:

ME Squat Day:

Dave and Chris took weights in full gear as they have never done a full gear squat before.

Chris worked up to 405 easy with no knee wraps (suit and belt), and then threw on the knee wraps and missed 430? I think 430 won't be a problem at the meet. He just drifted forward a little too much and could't goodmorning the weight up.

Dave worked up to 700 and blew it up like it was 315. We were out of weight so we called it good. I still haven't seen Dvae miss a squat in 3 months of working out with him.

I think 800 will be easy.

I need to really shrink the shit out of Chris' suit. His z-suit isn't grabbing his legs like it needs to.

AnimalMass
 
Great numbers guys! I've been following your training and your progression is right on target. I can't wait to see you guys hit some big numbers at the Tulsa meet. Only 2 weeks to go. I think I'm going to bench only. My training has been really shitty for the last month and a half. I have no idea where I'm at so I'm just going to concentrate on helping others and hitting a PR in the bench press. Good luck!
 
Well, the meet is over, (which you can read about on various threads, but here were just the numbers)...

Dave: Squat - 800, Bench - 525, Deadlift - 725 - Total 2050.- Elite Status, and APF National Record for Deadlift in the Junior 308 class, breaking Keiran Kidder's record.

Chris: Squat - 425, Bench - 275, Deadlift - 500 - Total 1200 in the junior AAPF 181 class.

Matt: Bench 405 in the Junior 242 class.

AnimalMass
 
11/25/02:

ME Squat/ Deadlift:

This is my first lowerbody workout since slipping my disc 5 weeks ago deadlfiting.

I worked out alone today because Dave and Chris are recovering from the meet 2 days ago.

I just took it really easy.

ME Exercise:

Arched Back goodmornings with regular bar:

bar x 5, 135 x 3 x 2, 185 x 3, 225 x 2 x 2, 275 x 1 - more of a squat due to intensely holding my arch. Not even close to a pr, but I just wanted to see how my back held up with medium weight on it.

Glute Ham Raises: 5 sets

Reverse Hypers: 3 sets

Ab Pulldowns: 2 sets


Everything felt really good, with the exception of the insane pain in my forearms from benching.

But back and nerve in my left leg felt great! so I'm back!

AnimalMass
 
AnimalMass1 said:
10/21/02:

ME Bench Day: Reverse Band Press w/ Blues:

We didn't write these down, so I don't remember what anybody else got, but I did 465, which if you check, is 2 lbs more than Hannibal. :D
Click to expand...

Well we did them today...and I hit 485. 20lbs back to you....

:fro:
 
AnimalMass1 said:
Damn You.

AnimalMass
Click to expand...

Easy there Swedish Chef. "Time tu leeft zee weights...Bork Bork Bork!!"

SwedishChef_s.jpg
 
11/30/02:

Shirt Training with Benchmonster, Chris, and Myself.

Benchmonster came down for some good ole shirt training with GeneMachine and AnimalMass.

Chris has put on 20 lbs since the meet and I shrunk the crap out of Hannibal's old double denim that he have Chris.

Benchmonster really helped Chris on his form and setup for the bench, getting him tight like he needs to be, and helping him take several inches off his bench stroke.

Chris benched 275 at the meet one week ago today. Today he almost got 405 with a pause on a 3 board. He blew up 365, and barely missed the 4 plates. Awesome progress!

I am suffering horrible tendonitis in both arms (especially my left arm - it's almost unbearable). So I got me some Capaiscan (sp?) cream, and put it on about 20 minutes before workout, and had an allergic reaction to it. It turned my arms purple and they felt like they were on fire! The joints were nice and warm, but the skin was severally burned, so to say the least, I wasn't going into this workout in the best shape.

Anyway, I worked up to an easy 435 on the 3 board, but had to stop because of the severe pain in my forearms.

I would have liked to have gone up, but the it would have done more harm than good.

Benchmonster got an easy 495, but stopped after popping a seam on his shirt. (Didn't wan't to see what happened to Hannibal happen to him).

Then we did 5 board band press. (Well, I didn't because of the tendonitis). Except I did 135 with doubled light bands and doubled minis for a triple just to show Benchmonster I could.

Then I finished up tris with some Jm presses because they didn't hurt my arms too bad.

We finished with rows, pulldowns, some rotator cuff work, and some curls for my tendonitis.

All in all a good day.

Thanks to Benchmonster for coming down to Springfield to train!

AnimalMass
 
Animal-

Chris's numbers are coming around quick! Some of us need to step our training up a notch or he will blow right past us!

Benchmonster is good at getting alot out of his training partners(even if it is sometimes to the point of injury!).


Has everybody decided if they are doing the StLouis meet? Thats the week before MardiGras, and If Vanessa doesnt have enough time off at school, I wil probably have to make this trek solo. MIght see if bench or bigokie or screwball wants to get a room together if so.


Later..
 
VDOP, I will definitely compete at the St. Louis meet in February. I'm damn sure not going to miss another opportunity to compete with the Okie, KC and Springfield crews. I want to be there when DG21 breaks a 2,200 lb. total, Bmonster hits a 550+ bench and Spatts hits a 1,200+ lb. total. Not to mention the rest of us hitting PR's. We can coordinate everyone's overnight accommodations so that we stay at the same place. That way it will be easier to transport everyone and we can help each other where needed. I feel so cheated that was unable to attend the Tulsa APF meet but I intend to make the most of the St. Louis meet. I hope to get together with some of you soon and train. Good lifting!
 
12/10/02:

Well, I've gotten behind on posting for the past week and a half, so I'll do my best to bring everything up to date.

Last week, we had a really bad snow storm, and Dave couldn't work out with us. Phil was out of town, so it was basically just Chris and myself.

I am basically trying to get back into the swing of things with my back without over doing it.

Last week I did my first round of speed squats at around 205 (i think?) and just light bands. I wanted to take it really easy on my back and work up slowly.

I also did max effort sumos and pulled off boxes conventional. I only worked up to 415, both ways and did several reps on the box with this weight. It was very easy, but again, just getting back into it.

Last Friday, Chris and I did our first real Dynamic Squat day in 8 weeks for me and in 2-3 weeks for him. We did 225 plus greens which felt really good. Groove briefs are wonderful. I wanted to work up, but held off.

I've been hitting the reverse hyper and glute ham raise really hard. I've had the glute ham for awhile and we are to the point where we use bands around our neck for this and will be jacking up the back soon, however, I really just strated using the reverse hyper, and I can already tell a huge difference in lower back strength on that machine. I'm sure it will transfer well on my squat and deadlift.

For extra workout I did speed pulls since I didn't get to do them on my reg workout. I worked up to 315 for quite a few reps, all on a box. Felt very good.

This week:

12/9/02:

ME Bench:

Floor Presses (the worst exercise ever) + the big ass chains (40+ pounds)

Chris: worked up to 255

Matt: 285 (5lb pr - pretty sad though)

Dave: 405 (PR)

Notice we all lift 100+ pounds less than our max on this exercise.

Dumbell Extensions/ Tate Presses (my tendonitis felt fine right up to the tate press part, and then I had to stop - pain got pretty bad)

Pulldowns

Hammer curls/ other curls (Matt did these for his forarms and tendonitis.)


12/10/02:

ME Squat Day:

Low Box Squat with Safety Squat Bar. (Again, a really crappy exercise for us all.)

Chris: missed 300 a couple times which would have been a 5 lb pr

Matt: 365 (30 lb pr after 8 weeks of no squatting - I still hate this exercise though)

Dave: 520 (5 lb PR) On a side not Dave failed at 535, which is the first time I've ever seen him fail on a squat since he's worked out with us (4 months).

Again, notice how much lower the weight was tha our squat maxes. :(

Glute Ham Raises

Reverse Hypers: went to 275 lbs, which is the highest I've been so far, and it wasn't bad at all - very controlled and good. - Had no problem reversing the weight.

Weighted situps.



After these two weeks of work, I'm really feeling good after rehabbing my back. I'm happy with my progress. 600 falls in both the squat and dead in St. Louis.

AnimalMass
 
Back in KC for winter break so I am working out with my brother and my other training partner.

DE squats 375 plus blues for 8 sets of 2
Speed Pulls 315 plus doubled greens 5 sets of 1-2
Heavy situps and side bends
Pull throughs 2-3 sets
Neck work

I really suck at the last few inches of my deadlift and I think adding in pulls against bands are going to help.

At the last meet I was 287 lbs, which is pretty light for the 308 weight class. I am going to be 300 for St. Louis, so I'm starting to eat a lot again. Off to the kitchen. :chomp:
 
Dave,

Looks like you guys got a good workout in! Did you get ahold of Ufford? Where are you guys working out until then? Also, get Kyle and Matt off their ass and get them posting what they are doing as well!

12/12/02:

DE Bench:

Chris and Mett: 135 + doubled minis (keeping it low due to tendonitis)

Dave: 185 plus doubled minis.

4 boardpresses for reps

Pullup contest between Me and Dave. (Pretty funny stuff)

Heavy Shrugs

(Dave, for real, how sore were your traps and lats after this day? - Mine were hurtin bad.)

12/13/02:

DE Squat Day:

Chris and Matt: 250 + greens for 8 sets of 2.

After 4 sets, I put my suit on over my groove briefs just to feel em a bit. I couldn't get them on all the way. Chris punched me in the jaw trying to get them up, and I was so worn out - it was a rough remainder of the day.

I finished squatting, but with the suit not up all the way (needed another 2 inches) - it pushed my knees in and made it hard to squat.

So, I will be wearing my suit with no briefs next week, so that I can get them loosened up a bit.

Later that evening I did:

deadlifts: worked up to 405 on the floor, then added plywood boards and kept doing reps of one until the bar was on my feet. I smoked them. Felt really good. (No belt, no suit.)

Reverse Hypers, Glute Ham Raise, Abs

AnimalMass
 
I thought it would be helpful to list my goals for the upcoming meet in St. Louis - not poundages, but where my weaknesses are in each lift and how to fix them.)

DL:

Weakness: LOWER BACK!

1) Do speed work and ME work off of box, work up to 75%-80% of max on the floor and then add 1" mats/ boards and pull singes until the bar is on my feet.

2) Pull using bands to increase explosiveness.

3) No Belt!

4) Posterior Chain work: Reverse Hypers and Abs!

5) Bent over goodmornings (low, strict, suspended and reg, and lots with safety squat bar.)


Squat:

Weakness: Form, Lower Back, and working stance out

1) Increase DE effort bands to blue for at least several weeks. Obviously I'll drop the bar weight so the percents somewhat even out.

After talking to benchmonster, I think I would like to play around with percents a little more. My reg phase should be with greens, but I would like to begin to use the blue bands some, as my explosiveness sucks. If I use blues for a couple weeks, then the following week, I might go to straight weight or purple bands.

2) More Sumo deadlifts with butt low. - Work the hips and hamstrings.

3) Pull-throughs

4) Straight Leg Deads

5) Jack up back of glute ham raise, and use light band.

Bench Press: (Will begin to play around with Metal Militia style trainng here).

1) Bring up shoulder strength.

2) Get lots of reps in my shirt.

AnimalMass
 
Matt, Yea traps and lats were soar. After speed pulls against bands I thought my lats were going to rip. They are still soar.

We trained at Kyle's gym at school. We haven't gotten a hold of Ufford yet but I am still working on it. It should work out, then it will be a battle every day.

I'll try and get Kyle and Matt to post. Kyle's deadlift seems like it's getting crazy, so I'll post some of those numbers if he doesn't.
 
12/16/02:

First Metal Militia Day! (Heavy)

Well, good news and bad news. We did our first militia workout today. (Just Me and Phil) - and I worked up to 405 in my shirt, and my tendonitis just wouldn't take it. So I'm taking off benching for two full weeks. (Hopefully that will be enough).

I may try to find someone to do some ART or rolfing on me between now and then.

It's not horrible until the weight gets high, but then it get's bad. I could bench light, but I just don't think it will heal. I've been on prescription NSAIDs for three weeks now, and there is some help, but not enough.

OK, that said, Phil had an incredible workout. Best I've ever seen from him. He was a trooper, and the volume didn't seem to kill him.

I haven't seen him bench more than 225 with or without a shirt ever.

Warm Up:
95 x 8
135 x 6
185 x 2
Put on shirt:
205 x 3 (never touched)
225 x 3 (also, never touched, but could have)
About here he quit being pussy about the shirt and decided to start lifting like a man.
245 x 1 PR! (touched!)
205 x 5 (touched on last rep)
205 x 5 (came within one inch on reps 1-4, then touched on the fifth)

6 Board Press Raw:
185 x 3
205 x 3
225 x 3
245 x 3
275 x 3

4 Board (Raw):
225 x 3

Lockouts:
225 x 3
275 x 1
300 x 1

A very good workout for Phil.

Now we'll see if he recovers in time for Thursday's raw day.

AnimalMass

ps - DAVE, how'd the rack pulls go today? Who won between you and Kyle?
 
One more note about me noth being able to bench. I really don't mind at all with the exception that I really wanted to start this militia training right away.

However, it will allow me to really work on my squat and deadlift, and up the volume that I do in those workouts.

I would like to raise my bench by less than 50 lbs by Feb. However, I would like to rais emy squat and dead by 100+ by then.

I'm gonna do it. Don't tell me I can't.

AnimalMass
 
Hey Dave,

One more thing...when you guys pulled with the doubled green bands under your feet - I'm still trying to figure out exactly how you did it...

If I understand right, you only used one green band right? - and then you took that green band and put each end over the bar, and then stood on the middle? Is this right?

So theoretically, if that is the way you did it, I could do the same thing, but then put the band under one of the box squat boxes that we use, so that I am pulling both off of a box and with bands?

AnimalMass

Edit: - That can't be right - once I started thinking about it, of you did that, it would be the same as just draping the band over the bar. - So did you choke the band around the bar? - Damn, I'm all confused.
 
Last edited:
Rack Pulls with no belt from a few inches below the knees

585 easy
675 missed twice badly, conventional. Missed twice sumo, an inch from lock out

Kyle, my younger bro

675 was a struggle, but got it.
705 missed conventional, missed sumo

Pullthoughs 4 sets
Neck work
Both of us were dead after this

Both of us suck at rack pulls because we get speed off the ground that carrys us through our weak point, which is the top.

This was a ridiculous for us to keep pulling, but oh well.
So my younger brother kicked my ass today. suck!



Matt, we used two green bands to pull against. We just layed the bands across the bar and brought the two ends together and stuck out feet through them. So you have both ends of the band under your feet, with the band going around, or over the bar. If that doesn't make sense call me and I'll explain it better.
 
ok, yeah i got it now. I'll try that tomorrow.

Congrats to Kyle on beating you. (But I was cheering for my workout partner - so you let me down.) :bawling:

I've got to figure doing the band pulls will continue to help you guys at lockout.

Cya.

AnimalMass
 
12/17/02:

ME Squat/ Deadlift:

Low Suspended Goodmornings with the safety squat bar.

This was very low. Way lower than we typically do suspended goodmornings. The first part of the movement, going form a static position sucked.

But I need the lower back work. Phil cheated a bit, but he needs the hip work anyway, so no complaints from me.

Matt: 315

Phil: 245

Then we did a bunch of pulls:

We did straight leg deads for a few sets.

Phil moved to dynamic sumos and tried to keep his ass down and make his hips work.

I did conventional and just did a bunch of reps up to 275.

(Dave, I tried pulling with the doubled green bands like you said, but I absolutely hated standing on them. They seemed to pull my feet up badly - especially if part of the band got under my toes. So I'll have to get a hook of some sort this week and try to bolt it into my platform.)

AnimalMass
 
DE squat

all with blue bands
345 a set of 2
365 2 sets of 2
405 5 sets of 2

started a little light and worked up because last week wasn't very fast. I wanted to make sure I got some real fast reps in.

my sets with 405 felt very good and fast


pulls with 225 and green bands-real light, just wanted to do these again

heavy abs

straight leg deads 3 sets of 10 with 315

tried to keep volume a little lower because of the super hard ME work on Monday.

My shirt came back from Karin with an open back. I'm going to start to get a lot more reps in my shirt.
 
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