Shane's Journey to 2800 [Archive] - CANADA BODYBUILDING

bobbyorr

10-12-2009, 03:19 AM

Yet another meet write up

This one went a lot better than the last one that is for sure…

First, I went down early to help out with the Special Olympians Powerlifting meet that ran on Saturday the 5th.

The meet ran well, and all the athletes had a great time.

Big thanks to David Gratton for the great meet.

Now for my meet.

Weighed in at 114.5, I had no intensions on cutting weight for this one as the one in England beat me up good.

Squat warm up went exactly as planned, opened with 385 kg and cut it high. I had Jay “the deep squatter” Nera wrapping my knees and he had never wrapped before, so they were terrible the first go ha-ha.

But, the weight was nothing on my back so I went to 395kg and hit it with 2 whites. I was still a little high but I will take it.

Third I got greedy as usual, and went to 435kg I think and when I went to do my dip I was too high and it buckled my knee in.

So 20 kg higher on the squat

After the bench warm up, I dropped my opener to 240 from 250 because I was not feeling the shirt.

240 went up as a grinder. That was it in the bench. I tried 250 twice and neither were even close, the shirt was dead off the chest.

Another 7.5 kg higher than worlds

Deadlift, warm up went just as I had wanted. I opened at 290 kg, It felt heavy but it was easy, and I was tired by this point because it had been a long day. Went to 305 next, I was fired up for this one and smashed it, I forgot to even do up my belt!!!

Jumped to 320 kg because I want to pull 700 lbs for the first time, no luck, at the lock out the bar turned a bit and tore 2 of my calluses off my left hand.

305 is a nice jump from the

So, my new total PR is 940 kgs or 2072 lbs. This is a 116 lbs jump from worlds a couple of weeks ago.

There was some great lifts also there too..

Big Mike Guay, from Montreal benched 700 lbs in the 308 weight class, not bad for 21 years old

My training partner PaulV, and his really hot wife, Sarah, each won their weight class as well as winning the best overall lifter in the RAW division.

Now its time to recoup and get ready for my next meet!!! Where ever it might be!!!

bobbyorr

10-12-2009, 03:29 AM

Tuesday Dec 8th
Lower recovery
Squats with the safety squat bar to a just below parallel box
135x10x2
185x10x2
225x10x2
Tried to do some Good Mornings after this, but NOT A CHANCE!!! Back is still lit up from the weekend
I did some glute-ham raises in its place, I can usually get 3 sets of 15 pretty easy, but this was a struggle to get 3 sets of 10
Lunges with 135 on a barbell (I’m trying to rehab a separated AC joint so I elected not to use the dumbbells, I like this more I think) One trip is twice across the warm up room and back
One trip with 135
Sit ups in the glute-ham raise
3 sets of 12
Head to head rower race with PaulV, 250 meters in 41.2 seconds
Great session today, glad to be back in the gym training again

bobbyorr

11-12-2009, 02:58 AM

Thursday Dec 10th

Upper body recovery

I’m getting over a problematic right AC joint, so I wanted to keep it simple today.

Dumbbell military for 5 reps, started with some 25’s for a warm up

then:

40x5
45x5
50x5
55x5
60x5
70x5
75x5
80x5
90x5
100x3

These all felt great, I just had nothing left in the tank on the hundreds, but I’m really happy with this. I also worked in 4 sets of 20 in the lat pull down while this was going on.

then Supersets with

face pulls and Diesel Crew shrugs with the 60’s and the green bands.

That’s it, I forgot to do my row, but that will come eventually

swolegantor

11-12-2009, 02:38 PM

I thought you ****ed your hand up on that last deadlift guess I was right, lol.

bobbyorr

11-12-2009, 03:40 PM

I thought you ****ed your hand up on that last deadlift guess I was right, lol.

yup I hacked the shit out of it... 3/4 of an inch by 3/4 of an inchright at the middle finger

Timbo89

13-12-2009, 06:59 AM

man those are some ****ing sick numbers. Keep up the good work!

bobbyorr

13-12-2009, 12:14 PM

Thanks Timbo.... I have put up much bigger numbers in the gym... now I have to learn to do what I do in the gym on gameday

Delt King

14-12-2009, 11:39 AM

Welcome to the TrueSupplements.com team Shane.

bobbyorr

14-12-2009, 12:33 PM

Thanks Delt King!!!!

I'm very proud to be a part of the team!!

Shane

bobbyorr

18-12-2009, 03:14 AM

Dec 15th
worked up to a 1rm on the parallel box squat with the SSB
135x5
225x3
315x2
405x1
495x1
545x1
585xepic fail... I heard a loud crunch in my hip... still sore but its ok i think

did nothing else worth metioning because my hip was killing me

Dec 17th Paul's birthday... I got him a whole case of **** offs
A Jordan Foley Inspired 225 for reps on the bench

135x10
225x5
315x2
355x1
225x25 **** you Jordan, I wanted to beat you but I forgot to breath and had nothing left... damnit... I will do this again next week becasue for some reason I feel a need to beat Jordan

tricep pushdowns SS/w DB military press
4 sets

Lat pull downs 2 sets till failure
Happy with this session

I found out I will soon be getting my first shipment of supplements from Truesupplements.com, I can't wait to get them in!!!

plus I just got 3 Titan Katana bench shirts to try out

Talo

18-12-2009, 03:17 AM

Are those raw squats or geared ?

bobbyorr

18-12-2009, 03:33 AM

Are those raw squats or geared ?

they are raw dog, I was wearing a "belt" , but it is so old and beat up that I can fold it in half haha.. I was going to wear my briefs and lever belt but I forgot them at home... oh well next time

Talo

18-12-2009, 03:46 AM

Nice !

My hips always hurt after squating without briefs.

bobbyorr

18-12-2009, 01:40 PM

When I was at West side, Louie said they always use tgheir briefs because it saves the hips from gettingthe crap kicked out of them... Damn that guys is smart

bobbyorr

28-12-2009, 01:33 AM

Underground Session

Today was a great day because I got to lift!!!!

I had to be up early and worked overtime… I was up late and early lol, so I got to use my new CAFFEINE PILLS that I got from Truesupplements.com , as well as the AWESOME protein powder that they got me!!! The chocolate is amazing!!!!

After 3 hours at work, I popped some more caffeine pills, BETA ALANINE pills and another shaker full of the fantastic protein.

Underground Bench session today…. That means training when we usually don’t train… big Zak was back from U of T and threw down a good bench session with Paul and I
Bench

275x5
310x3
365x3
410xmiss It was a nice clean miss hahaha

DB Military press

40x30, 25x10
40x15, 25x25
30x12, 20x18

Chins

5,5,5,5,5 using the blast straps as ropes on the last set… this is the best chins have ever felt for me!!

Then we had a head to head to head 500 meter rower race… That sucked!!! I was tired as hell but still managed a time that is only about a second off my best
1:31.8 my PR is 1:30.6

After this great session I proceeded to eat my face off!!

bobbyorr

02-01-2010, 01:34 AM

I haven't been keeping thing updated because I have had a really hard time getting on the site!!! stupid computer

Any way...
Thursday Dec 31st, Last training session of the year
I'm still not starting my actually training program, so I just did the same Paul did..

military Deload
155x5x3 sets all reps felt awesome as they should

5 sets of 5 chins.. on the second and fourth set I used the blast straps as ropes

super setted with

5 sets of 10 BW dips... this is not a good movement for me right now... I'm just coming back off an AC joint injury... so i kept it easy

Thats it ... this weekend I will smashing the strongman events hard getting ready for The Arnold Classic in March!!!!

On a side note
I have given my training partners a sample of the FANTASTIC protein that I got from TRUESUPPLEMENTS.COM (http://www.truesupplements.com/), and they can't believe HOW GOOD IT TASTES, plus how friggen cheap it is all the time... Plus they have crazy sales all the time!!!
this is a GRADE A company and I am very proud to be apart of their team!!!!

Mr.Meat

07-01-2010, 12:52 AM

Thats it ... this weekend I will smashing the strongman events hard getting ready for The Arnold Classic in March!!!!

See You there...:beer

bobbyorr

09-01-2010, 05:56 AM

See You there...:beer

HELL YA!!!
are you competing too?

A quick update... I have been in a cave for the last week and a bit, No joke I have been house sitting at my training partners house, while him and his hot wife are on vacation. He has no internet or cable at his house... So I spent a lot of time sleeping haha

Dallas Hogan

10-01-2010, 06:38 AM

Your compin at the Arnolds as well? FACKING BASTURD! good on ya man. Good luck, and remember to ......TRAMPLE THE WEAK & HURDLE THE DEAD!!!!

By the by, how did or what did u do to qualify?

bobbyorr

11-01-2010, 12:54 PM

Your compin at the Arnolds as well? FACKING BASTURD! good on ya man. Good luck, and remember to ......TRAMPLE THE WEAK & HURDLE THE DEAD!!!!

By the by, how did or what did u do to qualify?

I did one of the ASC shows last year with PaulV.. there is not alot of Canadians that do those shows, so PaulV got in because he is the only pro... Luke Skarruup got in because he begged Dione, Paul Rykart from out west got in because he does a crap load of NAS shows, and I got in because I did the American Nationals last year in Maine... Dione reffed the 105 Nationals Last year that PaulV won in BC, that is where Luke knows her from

I will represent everyone the best I can !!!!!

and now PaulV is done his Vacation, our training will start to ramp up...
Plus I'm training for the CPO nationals in May, in Montreal... so I will be sore in the upcoming months haha

Mr.Meat

11-01-2010, 01:13 PM

I did one of the ASC shows last year with PaulV.. there is not alot of Canadians that do those shows, so PaulV got in because he is the only pro... Luke Skarruup got in because he begged Dione, Paul Rykart from out west got in because he does a crap load of NAS shows, and I got in because I did the American Nationals last year in Maine... Dione reffed the 105 Nationals Last year that PaulV won in BC, that is where Luke knows her from

I will represent everyone the best I can !!!!!

and now PaulV is done his Vacation, our training will start to ramp up...
Plus I'm training for the CPO nationals in May, in Montreal... so I will be sore in the upcoming months haha

I'm un-officially out... Tore my lat deadlifting over the weekend... While recovering form a tricep tear in october. I thnik its time for an extended break form SM.

bobbyorr

14-01-2010, 08:53 AM

that sucks huge donkeys Meat

Tuesday Jan 12th wearing Inzer Predator briefs size 40 and belt
Rack pulls. the safetys are at second hole rack/middle hole safety bar
worked up to a 1rm
605... Im happy with this because the bar I use is really big and is hard for me (tiny hand)

SSB Squats to a 14 inch box
3 plates (the bar is around 90 pounds)
5 sets of 10

45 degree back raise
2 sets of 10 had to cut this short.. I was running late

Thursday Jan 14th
shoulder issues getting worked up
Military press
200x5.. this was hard and should not be

body weight rows super set with standing barbell tricep extensions... a really long name for a simple exercise haha ... I have never attempted these, I like them
rows=4 sets of 15
sbte=4 sets of 12

incline db bench... really light to try and just get something done
50x5x10
these were done "you go I go" with my training partner... by then end they were ****ING HARD!!!!

Going to the chrio o get things worked out.. and waiting for my next shipment from TRUESUPPLEMENTS.COM ... I can't wait to get it!!!!!

bobbyorr

16-01-2010, 09:19 AM

http://www.youtube.com/watch?v=VfCTyyUe8KU

this is my last meet in Brantfrord Ontario
Big thanks to Jeff Williams of Toronto for putting this together!!!

Talo

16-01-2010, 08:56 PM

The squats where are to see with the camera angle , but still great lifts man.

bobbyorr

18-01-2010, 02:36 PM

Ya Jeff was lifting too, he set the camera up in a good spot but forgot about the spotters... his wife was trying to move it to a better spot on the last one... and I missed it haha

Sunday Jan 17th
3 Board work up to 1 rm

225x5
275x3
315x2
365x1
405x1
455x1 I got a little help off the board but locked it out no problem

hanging leg rasies ssw/ Glute hame rasie weighted situps for 3 sets

lat pulls till failure

bobbyorr

22-01-2010, 11:12 PM

Tuesday Jan 19th
Lower
squatting with bands, Im not really training with focus, I;'m all over he board trying the new exercises that I will be doing in the meet prep that I am about to start..
I am doing the Stein out of the "3" manual by Jim Wendler, the cycle starts on feb 16th and is a 12 week cycle

used an average band with a below parallel box
worked up to 315 of bar weight... this was easy as it should be and i did 6 sets of 2

leg extensions 4 sets of 15
weighted situps in the GHR... this killed me the next day

Jan 21
Upper
I was short on time this morning as I had to be at work for 130 pm... I have a messed up schedule that I will explain later
military
215x3... this was super hard... damnit
DB Rows using the 80's and FAT GRIPZ... thisis light weight for rows but with the fat gripz it balsted my lasts... 4 sets of 10
OH BB extensions a 25 a side for 3 sets of 15 ssw facepulls 3 sets of 16 reps

Played hockey tonight and I;m in a tournament tomorrow, I will be training strongman inbetween games

5 WEEKS TO THE ARNOLDS!!!!!!!

truesupplements.com!!!!!

bobbyorr

26-01-2010, 02:56 AM

What a crazy weekend..
Lots of hockey and training to boot...
played 3 games of hockey and probably lost 10 lbs sweating per game... I am fat and out of shape haha

strongman events... I didn;t have time because of hockey...

came right after so I was warmed up already and went right into stones.. This was a working session for my new stone sleeves... they will take some getting used too
I did some reps with the lighter stones, 265 and 300
tried a run but couldnt do a lot of reps without getting tacky over and over again....

cleaned up and did some axel pressing..
worked up to 300 for 2 and missed the third at the lock out.... I smashed my strenum on the clean... and the clean was possibly the UGLIEST thing ever, but im ok with the pressing.... I will want a big number next week and will post some videos too

TRUESUPPLEMENTS.COM

bobbyorr

27-01-2010, 10:54 AM

I didn’t have much time on Tuesday… I only had about an hour for warm up, lifting and changing.. So I jut squatted

Here is the VIDEO (http://www.youtube.com/watch?v=TVkpalXuBLE)

As you can see, I worked up and did 405 for reps.. I got 14, not really happy with this, but it's a good place to start

bobbyorr

30-01-2010, 11:58 AM

Jan 28th
Bench
315 for reps x7 not to happy with this but its a starting point

225 off of 2 boards x 20 close grip... fingers off the knurling
3 way shouder raises 10x20 15x15 15x10
lat pulls stack x 4 sets of 10

here is a video of the benching (http://www.youtube.com/watch?v=YQtRBWDiZgY)

bobbyorr

07-02-2010, 02:29 PM

Strongman training in Gatineau.

Lots of pressing. Warm up
axle
170x5
220x5
270x3
270x3

log 250x3
fat db 125x3 each arm

then we set up a medley

175 fat db. 280 axel. 300 log this is the press medley at the arnolds.

I could clean the db easy. But no press. It's Akward as hell. Went right to the Axel. Easy clean and 2 reps and then the log. cleaned it and it felt like it crushed my lungs. I was done. The db was humbling

farmers
200x 150 with a turn at 75
250 x 75
300x 50 then sand bag for 75 feet with two turns

super yolk
540x75 ran with it
720x50 it was heavy
900xnothing picked it twice

Great meal at Tuckers market place
I think I'm just about ready for the arnolds.
Taking this week off from the gym, a d then back to a heavy two day events next weekend.

Now I'm settling in to watch the super bowl

bobbyorr

14-02-2010, 10:23 PM

After almost a week off, I’m back in action!!!

We had a special guest this weekend for strongman training, Jordan Foley.

It was nice to see him out, and he helped with some technique advice over the weekend and pushed both Paul and I hard for 2 days… Thanks Jordan!!!!

Ok, now too the training…

Strongman in the Garage

Log press, Clean and press every rep

135x5
185X3
235X3
285x3, these were done in a 60 second time limit… I did 2 reps, took 5 breathes and did the last rep
285x2 and missed the third… did the same as the first set but the log rested on my head so I put it down.

Farmers walk/ Keg load

I only worked up to 250 a hand because I’m having trouble walking distances with farmers… So I did 250 lbs per hand for 3 trips of 75 feet and loading the keg.. My hands really hurt after… I’m a giant of a wuss.

Atlas stone runs

285-300-320-350-385

I tried the stone sleeves I bought from ATP again, and for the last time… I hated them and took them off and threw them on the floor… I will use duct tape from now on…
Did some warm ups with the 285
First run I got to the 350 and couldn’t load it.
Second run the same thing
Third run I smashed the platform on the way up with the 285 and I was like getting kicked in the chest, so I was done for the day.

After, a bunch of us headed to la Nordic spa and did a a bunch of contrasts with really cold water, steam baths and hot tubs… it was awesome and lots of really hot women!!!!!

Day two

Fat DB press

75x3 each arm
125x3 each arm
175xmiss
miss
miss
Jordan told me some things and I got it… kind of, It was about an inch from lock out… A nice ref would have given it too me haha…

Yoke

405x75ft
585x75ft twice… everyone was mangled and we shut it down, and moved to stones

Stone for reps over the Yoke

We were all looked and felt like we have been in a train wreck. So we started having a good time and laughing at everything, and stones turned out awesome!!!
265 for a few
300 for 2 then I broke it… oops
320 for 3, this went well… it was work but was good.
320 for 3 same as the first set
350 for NONE, Had a good pick but I was too close to the bar, when I came up, the bar knocked the out of my hands, oh well

Had a great weekend and can’t to kill from now on in the gym!!!

bobbyorr

18-02-2010, 03:59 AM

Feb 16th

First day of the Stein!!!!

squats with the average band and 50% (using 870lbs as my max) done to 2 green step up boxes and 4 little grey mats
6x2 of 435
these were all done wearing Inzer Predator briefs... I did 2 sets with my suit and straps down , but that was a shit show so I took the canvas suit off

rack pulls working up to a 1RM

up to 545, I almost shit my pants so called it there

GHR with monster mini
4x10

I am very fired up to do this program!!! everything is going good so far, lets see if that carries over to big numbers in May at the Nationals

Rhinobolt10

19-02-2010, 01:40 AM

are you walking those squats out?

bobbyorr

19-02-2010, 02:38 AM

are you walking those squats out?

yes I will be walking them all out..

Thursday Feb 18th

floor press work up to a 1 RM

375 is where I stopped.... this was more of a learning experiece, I haven't had this a main lift in a long time

3 boards... the program called for 4 boards, but that is barely any movement for me... 3 sets at 85% (345lbs)

DB Rows
100x20,20,10,10
I suck at these

DB Bench
70x10
80x10
90x10
90x10
90x10

Blasted... 4 hours sleep then back in to work for another 12 hour shift

metalchick

20-02-2010, 01:10 PM

I tried the stone sleeves I bought from ATP again, and for the last time… I hated them and took them off and threw them on the floor… I will use duct tape from now on…

I just ordered some forearm sleeves from Jackal's Gym! Just hoping to minimize the insane bruises I got from the 1st time doing stones! lol
Why didn't you like them?

Looks like training is going pretty well Shane!

Good luck at the Arnolds! I will see you there.

And you better get that DB press =)

bobbyorr

20-02-2010, 11:59 PM

They donot stay in position at all and push down into the hand...really annoying

ans thanks and cant wait to see you there !!!!!

saturday feb 20
strongman
pressing medley
light wights just getting used to moving froim the DB to the Axel to the Log

sand bag carry
a bunch of runs... again getting use to picking it up from a bunch of different angles

stones
****ed up

I dont know where my stone prowess went but I will have it back at the Arnolds

I just ordered some forearm sleeves from Jackal's Gym! Just hoping to minimize the insane bruises I got from the 1st time doing stones! lol
Why didn't you like them?

Looks like training is going pretty well Shane!

Good luck at the Arnolds! I will see you there.

And you better get that DB press =)

bobbyorr

21-02-2010, 08:57 PM

Sunday Feb 21

accessories

hanging leg raises
3 sets of 15
ssw/ tricep push downs
3 sets of the stack

banded situps in the GHR
10, 8+2, 6+4
ssw/ lat pull downs
3 sets of 15 @ 160

200 band pull aprats with a black band

now watching hockey the rest of the night!!!

Dallas Hogan

22-02-2010, 02:07 AM

Good Luck at the Arnolds MR. MAN!:fwave

bobbyorr

23-02-2010, 02:49 AM

thanks home sizzle

bobbyorr

23-02-2010, 02:48 PM

Feb 23rd 2010

Pre-work out shake
2 scoops chocolate protein blend (http://truesupplements.com/product_info.php?products_id=76)
creatine monohydrate (http://truesupplements.com/product_info.php?products_id=91)
BCAA's (http://truesupplements.com/product_info.php?products_id=94)
oatmeal
4 caps of Beta Alanine (http://truesupplements.com/product_info.php?products_id=54)

Squats done with green bands, rehband knee sleeves and breifs
worked up to working weight
6 sets of 475x2

Rack pull worked up too
495x1
that is all the program called for

During my workout
2scoops waxy maize (http://truesupplements.com/product_info.php?products_id=96)
taurine (http://truesupplements.com/product_info.php?products_id=4)
BCAA's (http://truesupplements.com/product_info.php?products_id=94)

GHR with 2 black bands
5x10
these were deadly... hammies and low back ****ing mangled, but thats good cause I can still walk haha

Post work out
2 scoops chocolate protein blend (http://truesupplements.com/product_info.php?products_id=76)
creatine monohydrate (http://truesupplements.com/product_info.php?products_id=91)
BCAA's (http://truesupplements.com/product_info.php?products_id=94)
oatmeal
Waxy maize 1 scoop (http://truesupplements.com/product_info.php?products_id=96)
Taurine (http://truesupplements.com/product_info.php?products_id=4)

bobbyorr

23-02-2010, 02:50 PM

My training is starting to feel really good, I think its in part to the drinking of that shake during my work outs, I find I'm less tired and muscles are less fatuiged towards in the ends of my work out.... The Beta is helping that too!!!!

bobbyorr

05-03-2010, 10:41 PM

http://www.youtube.com/watch?v=9XWBd7LuKNA

big Z at the aronld!!!!!

Talo

05-03-2010, 11:30 PM

Right on.

Looks like he's wearing a bench shirt .

When is your event ?

bobbyorr

05-03-2010, 11:32 PM

i5t was this morning.... I finished in the middle of the pack.... doing a write up for tomorrow.... I moved to a cave and have no internet at home.. will post a write up before I leave columbus

Talo

05-03-2010, 11:33 PM

Right on. Congrats and enjoy the weekend.

bobbyorr

08-03-2010, 10:29 PM

First event

900 lbs yoke 60 feet/275sand bag carry 60 feet

I was in the very first heat. Nervous as hell. I went te 60 feet with the yoke with about 10 drops. Only 60 seconds I didn't move the bag. Not gettng a zero was my goal and I got that.

Second. 315 log clean and press every rep

goal was 2. I got one and I like got screwed on the second rep. But again didn't get a zero.

Third. 320 per hand farmers/ 230 keg 60'/ 270 keg 60'
I was a little worried about this but it wasn't to bad. I gassed hard on the second keg. Only got about 30' with it.

Last. Stones to a 54" platform. 230/320/350/380/410
I loaded the first two easy. The third one was a battle. I loaded it to the lip twice before I got it on the third try. This got the crowd fired up!!!!! There was tonnes of people there watching.

I succeded in my goal of not gettigg zero in any event. I finshed about 30th I think. There was 49 guys from 19 countries.

Huge thanks to truesupplements.com, the waxy/ BCAA combo kept me in the game for the later events!!!!

bobbyorr

12-03-2010, 12:26 AM

Tuesday Deload
Shake with 2 scoops of CPB and BCAA, creatine

squats in briefs to a box
525 2 for 5 sets straight weight

thats it

Thursday
Pre shake- 2 scoops TS.com Choco protein with creatine, BCAA
floor press 275x3x3

intra drink- 2 scoops TS.com waxy maize, BCAA, taurine, 2 packs of crystal light
3 board for 1RM
435x1
455x miss

DB bench with 85 ss DB row with 85
10 - 15
10 - 15
10 - 15
10 - 15

post shake- 2 scoops protien, oatmeal, BCAA, creatine

bobbyorr

14-03-2010, 07:39 PM

Sunday March 14th

pre-shake 3 scoops of CPB (http://truesupplements.com/product_info.php?products_id=76), hand full of almonds, creatine, BCAAs

just accessories today

hanging leg raises ssw over head DB tri extensions
3 sets of 15 each

weighted sit ups ssw lat pull downs
3 sets of 10 each

post shake- 2 scoops of Choco from TS.com (http://truesupplements.com/product_info.php?products_id=76) and oatmeal

Dallas Hogan

15-03-2010, 09:18 AM

Pe-shake this, 2scoop that, blow me here blow me there, are you doing the OSMs?

bobbyorr

15-03-2010, 01:54 PM

Rhinobolt10

16-03-2010, 01:01 AM

Where you headed to man?

Dallas Hogan

16-03-2010, 08:52 AM

hahaha I bet your pe-shakes are really anabolic!!!

Its up in the air right now...I have some stuff going on in my life and I might not be in Ontario in July, So I can;t really commit to it right now...I think I will be giving my spot up.. although it would have been fun beating you this year haha.... that is if they only had a car squat and high stones haha

YOU SHUT UR MOUTH ABOUT MY "shakes"!!!! hahaha to bad you wont be there to watch me earn my spot at the Canadians. As for last years results? well there is no future in the past and things have drastically changed since then. Thanks for the reminder though...FACKIN JERK. lol, Get read to do it up when I come to town!!:puff

bobbyorr

16-03-2010, 04:38 PM

Haha that wasn't a shot. Those are the only two events I know I have a good shot againest you. When the **** are you coming Down????

Dallas Hogan

17-03-2010, 10:10 AM

Haha that wasn't a shot. Those are the only two events I know I have a good shot againest you. When the **** are you coming Down????

Yeah I know, that stone run in Cornhole when Foley, you and myself were all in position for 3rd place still haunts me! Funny thing is, when I went to Dub-ville the posts are all the same height (which are tall compared to me) and they all sway a bit and I was able to get 4 outta 5 and place jus behind Paul and Saunders. I didnt parctice stones since the comp in Cornballz, Weird. Anywho, Ill fig my shiat out and let you know. Jus make sure the hookers are hott and the coke is pure!:puff:puff:puff:puff

bobbyorr

19-03-2010, 01:24 PM

Yeah I know, that stone run in Cornhole when Foley, you and myself were all in position for 3rd place still haunts me! Funny thing is, when I went to Dub-ville the posts are all the same height (which are tall compared to me) and they all sway a bit and I was able to get 4 outta 5 and place jus behind Paul and Saunders. I didnt parctice stones since the comp in Cornballz, Weird. Anywho, Ill fig my shiat out and let you know. Jus make sure the hookers are hott and the coke is pure!:puff:puff:puff:puff

you know how I roll...

Tuesday.... My back is really start to hurt
squatting with the strong bands
435 bar weight plus the bands for 6 sets of 2

that was it... I was destroyed after that went home to sleep...

Wed night at work I popped a rib out of location in my mid-thorasic spine region... I had to go home because I couldn't breathe

So first thing Thursday I went to the chiro to get things worked out.... it helped a bit but I'm still sore as hell

Thursday around 11 am... its weird cause I always train at 6 am...

2 bd press for a one rep max

440x1 which i'm pretty happy about, that beats my 3 board I did a couple weeks ago

4 bd press

365 x3 x3 sets

barbell shrugs super set with weighted dips
3 sets of 15 for the shrugs and 12 for the dips

My training partner, who also owns the gym, was running a cardio boot camp and they had some one coming to film and he wanted some guys to do it too..... I got the shit kicked out of me by that class haha, it was a fun change of pace as I have not done cardio in a long time... and to top it off I pushed the prowler that night at 830... cardio twice in one day

time to shut it down for a few more months haha

bobbyorr

21-03-2010, 01:23 PM

Back is still mangled... Haven't slept more than 3 hours at a time yet... going to try some accessories tonight... chiro toimorrow, hopefully that fixes it

Talo

21-03-2010, 09:15 PM

I did the samething a while back to my rib. Two trips to the chiro and some time off helped 100%

G-Luck .

Oh , what colour bands were you using with the 435 ?

bobbyorr

21-03-2010, 09:36 PM

Thanks talo!!! its starting to feel better, I know its still there but not cause me to well up with tears anymore haha...

the first 3 weeks were with a green band
this 3 weeks is with a blue and the last 2 weeks is with both blue and green

bobbyorr

21-03-2010, 09:58 PM

Sunday
accessories
ab roller 3 sets of 15 super set with tricep push downs 3 sets of 15

lat pulls 3 sets of 15 super set with weighted sit ups 3 sets of 15

the sits I tried to do weighted but it hurt like hell to hold weights behind my head.. so i wore a weight vest instead

band pull aparts for one min i got 50 reps with the purple band

real fast and back feels good after

bobbyorr

25-03-2010, 03:05 AM

marathon squat session on tuesday.. because it took forever to get my back to loosen up... I took a little nap after work and before traaining and could barely move... its all good after I got warmed up...

box squats with the blue bands and 475 bar weight.... first thing I did was work on my walk out... got that figuered out so its easy now....

alll i did was 6 working sets with 475, between that and the warm up took 1.5 hours... so I alled it a day and went to bed

bobbyorr

02-04-2010, 03:34 AM

I have been away from the computer for a whileso......

I dont remember what i did last thursday so, friday me and rhino drove down to brantford for a bench press meet on saturday, where I hit a 600 lbs bench for the firt time in a competition, I was pretty happy about that

http://www.youtube.com/watch?v=bt7ktvWNh0w

I passed on my third because I heard my shirt stretch alot and i didnt want it to blow out...

sunday we went to a friend of ours that has a monolift andsquatted, I worked up to what I thinkmy opener will be in May, I did 865 for 2 singles with no kneee wraps, the first rep was really bad, I was tipping forward and cut it high so not to fall, so I took it again and crushed it... the weight feels really good on my back so I''m pretty pumped...

tuesday the 30th
my shoulder was mangled from squatting in waterloo and I couldnt unrack the bar at all, I coul;dnt even make it up to my working weight.... i ended up using the safety squat bar from ufgyms.com (http://www.ufgyms.com) and managed to get tsome speed reps in

thursday 1st
it is weird in the template it calls for 2 board wroking up to a 1rm and then 3 brd working up to a 1rm so......

2 brd, worked up to 455 and hit it easy, went to 475, and i needed a little help but was a strong lock out, so a bout 465 or 470 would have been good.... went right to 3 brd and hit 485 and went to 495 and it was a crazy grinder but i got it... sweet I will take that...
\
followed that with dips ss with shrugs for 4 sets

in other news... I will be wuitting my job on May 6th and moving to Columbus Ohio to train at WESTSIDE BARBELL... this is a huge step for me and it will take me to the next level of the powerlifting world

Mr.Meat

02-04-2010, 06:36 AM

in other news... I will be wuitting my job on May 6th and moving to Columbus Ohio to train at WESTSIDE BARBELL... this is a huge step for me and it will take me to the next level of the powerlifting world

HOLY SHIT DUDE! That's a big move, you're gonna kick some serious ass!

bobbyorr

02-04-2010, 11:35 PM

Thanks buddy!!!!

now Its just ironing out all the details...
I got my bench shirt alterted after benching in Brantford so I tried it out tonight, I worked up to 545 to a 1 board for a double, then 545 for 1 to the chest, It was really hard to touch but the press was super easy, if i get this shirt dialed in I should be able to hit 700 in may,...... we will see

CreatineAmonster

04-04-2010, 10:26 AM

Awsome thread man the videos are great and congrats on the Move to Westside.:cflag

bobbyorr

06-04-2010, 03:21 AM

Awsome thread man the videos are great and congrats on the Move to Westside.:cflag

Thanks monster!!!!! your story is awesome, I cant wait for you to reach your goals!!! it will hard as hell, but you have everyone on here rooting for you and ready to back you up and give any advice you need!!!!!

bobbyorr

07-04-2010, 12:21 PM

Tuesday April 6th

Deload squat
525 with no bands to a below parllel box 5 sets of 2
reverse hyper 3 sets of 10
GHR 3 sets of 10

bobbyorr

09-04-2010, 02:44 AM

Thursday April 8th

bench 285 x 3 sets of 3
db bench 100x10 120x10 150x4.... this is the first time I have ever had the 150s up for pressing.... it was not to bad
tbar rows 3 plates for 4 sets of 12

bobbyorr

15-04-2010, 02:50 AM

Tuesday April 13th

3rd last week of squatting with bands....

work up with a strong and an average band on the bar... feels about 300 at the top

135x5
225x3
315x2
435x2x3

435 was tough... lots of grinders, but overall speed was really good

deadlift in suit worked up to 405 for 4 or 5 singles trying to figure out suits... still nothing

thats it

CreatineAmonster

15-04-2010, 09:17 AM

Hey Shane I was wondering I know Louie and the guys at Westside are really big on using the machine for lower back that you kind of lay on with your legs hanging down and do kind of a strait leg curl/ext. I noticed we have this at the gym I go to but no one uses it and I don't want to try it unless I know how to use it properly any chance you could do a little how to video for that machine. I have had a lot of lower back problems due to how big I was and I would really like to start using it but need to know how first :)

thanks

bobbyorr

16-04-2010, 03:07 AM

bobbyorr

16-04-2010, 03:39 AM

April 15th

1 Board to a 1RM

405x1
425x1
435x1
445x1
stopped there very happy with that

3 board for 3 sets of 5 with 405

DB bench superset with lat pull downs

done

CreatineAmonster

17-04-2010, 06:48 AM

Sounds like a good idea!! I will make you a video in a couple weeks, I leave for Westside on the 10th of may

here is a link to a video that might help a little bit
http://westside-barbell.blogspot.com/2008/10/reverse-hypers.html

Thanks man I really appreciate it. I watched a video of a westside seminar once and those guys swore by the machine and then I saw it at my gym and was like ohhhh snap.:yeah

bobbyorr

18-04-2010, 06:06 AM

Start with light weights and lots of reps and get to know your machine, after a while you will be able to throw it in as a heavy accessory

CreatineAmonster

18-04-2010, 06:13 PM

Start with light weights and lots of reps and get to know your machine, after a while you will be able to throw it in as a heavy accessory

Thanks shane after a couple times through the set up I have now which is a 30 day cycle from 8 reps to 10 reps then raise weights accordingly and do again. I have 60 more days of that then I am going to change up what I am doing and go with a 5 day split. First 2 will be power lifting type compounds Day 1 Lower day 2 Upper I am going to start doing the reverse hypers with the lower body day. Thanks for all the help man appreciate it wish I could rep ya more then they let me. :yeah

bobbyorr

18-04-2010, 10:20 PM

Thanks shane after a couple times through the set up I have now which is a 30 day cycle from 8 reps to 10 reps then raise weights accordingly and do again. I have 60 more days of that then I am going to change up what I am doing and go with a 5 day split. First 2 will be power lifting type compounds Day 1 Lower day 2 Upper I am going to start doing the reverse hypers with the lower body day. Thanks for all the help man appreciate it wish I could rep ya more then they let me. :yeah

Its all good... you can also use light weight on it to help the warm up too.... it with traction the low back as well as warm up the low back and butt muscles

bobbyorr

18-04-2010, 10:43 PM

April 18th
Squatting at Montreal Barbell in Montreal

It is always great to get to go down to this gym, Ross and Cheryl, The people that run it are two of the nicest people you will ever met, and they are doing more for powerlifting in canada than anyone else right now!!!!

squatting in full gear

right away I put on my 2 ply inzer preds and 2 ply Ginny canvas camo suit
225x5 really really high haha... ;I have a lot of gear on
315x3
495x2 added belt
585x1
675x1
765x1
865x1 high with knee wraps on straps up
940x1 high knee wraps on tight straps tightened a little... I was pissed wih this so I went back down to 865 with no knee wraps
865x1 nice and deep and easy!!! really happy with this....on a side note all the weights are 10 pounds heavier because we use a 55 lbs squat bar

A good buddy of mine went for 1025, he cut it high locked it out and then promptly passed out and flopped to his right .... after he came too and we found he was ok, I laughed for about 20 mins... it was so funny.... after we helped him up he asked "why the **** was I on the floor??? "
I responded "because you were unconscience" a classic moment in my life... Glad big mike is fine... because that was so funny

Mr.Meat

18-04-2010, 10:55 PM

bobbyorr

18-04-2010, 10:59 PM

The only thing is I wasnt wearing 4 layers of gear at the Arnolds ahah

bobbyorr

22-04-2010, 03:08 AM

http://www.youtube.com/watch?v=XKtwNBGMwuY&feature=autofb

here is a video of the training group that is just out side of Montreal.... If you are in the area and want to lift really heavy stuff call or email these guys.... they are awesome!!!!

bobbyorr

22-04-2010, 03:21 AM

Tues April 20th
DE squats...
strong band + average band
worked up with triples
135
225
315
405.. now here is where all the fun happened... Has anyone squatted a squat really fast and the bar jumped off their back???? I have and it happened with this much weight and band tension.... the thing is, with this much band tension as soon as it left my back it went straight down and DESTROYED the bar.... mangled my arm a bit but I was fine later..... I did what any lifter would do..... stripped the bar, re racked it and finished my set...

475x2 sets of 2 stopped because I was getting a little gun shy... all good weight feels like nothing on my back..... I you check out the video I just posted I'm around 4:10 minute mark..... I can move the weight well.... I just need to get depth

super set GHR and reverse hypers

Done

Now for a bit of my life, I have been chatting a lot with a girl I met at the Arnold's, she is a powerlifter from Seattle Washington.... She is funny as hell and a good time, and I like I fell in love with her when I asked what she likes to do in her spare time, and she responded without hesitation with Power Cleans.....

Damn I think she is a keeper haha

And I got my new Overkill shirt today... I will not be using it at nationals, but I want tot get it on and see what it will take to touch..... it is BEASTLY!!!!!!

bobbyorr

23-04-2010, 03:02 PM

Thursday. April 22nd

1 board work up to 90% for 3
135x10
225x5
315x3
365x3
405x3 to a 1 board

3 board

405 x3x3

db military
60x10
70x10
75x10
80x8... triceps are fried!!!!

Db rows 100x12x4

done

bobbyorr

03-05-2010, 02:08 PM

OK... so I haven't been updating this but I have been very busy with quitting my job, flying to seattle to see about a girl, tomorrow I fly back home and will be smashing the crap out of the CPF nationals in Montreal, and then promptly moving to Columbus to train at westside

Since I got here in Seattle (thursday) I have done an Upper body work out, nothing to crazy... and tonight I will be doing my last squat session which will include working up to 695 with no bands wearing my inzer briefs

CreatineAmonster

03-05-2010, 02:19 PM

bobbyorr

06-05-2010, 04:08 PM

Right on man good luck with the nationals can't wait to hear about Louie and the boys at westside that is going to be a crazy move man.

Thanks buddy!!!!!

I am now in my final steps before my meet this weekend, I would like to throw some shout outs......

first off to my parents... they have supported me through all the really stupid decions that i have made in my life

Paul and Sarah from ultimatefitnessgyms.com.... they have made me what i am today... they have got me into strongman and powerlifting, introduced me to west side and elitefts, which in turn has changed my life!!!!!

and last but definatly not least, http://www.truesupplements.com ... they have been amazing since we first hooked up!!!!!! they continue to produce really high quality supps and get it to my door cheap and fast, just the way i like it haha

and thanks to everyone ready this pysco bable that i write here!!!!

shane

Talo

06-05-2010, 04:27 PM

Give em Hell !

bobbyorr

06-05-2010, 04:49 PM

Give em Hell !

i will!!!!

455-317.5-320

bobbyorr

11-05-2010, 03:18 PM

hey everyone ... I'm now in columbus... I did a meet write up on my website nad posted some videos

http://www.shanechurch.com
and you can check my videos out at http://www.youtube.com/churchs415

thanks for reading and please give me your feed back!!!!

bobbyorr

12-05-2010, 01:30 PM

may 12th
max effort upper

reverse blue band bench press
did work up with chains to 405
then 495x1
505x1

football bar extensions with kettle bells from bands
3x8

tate press
3x10

seated db military, one arm at a time
3 sets 6-10

push ups 3 rounds

this was my first offical workout as a westsider!!!!! I was still mangled from the meet on the weekend as well as the 13 hour drive down!!!!

but it was good... seen some big numbers put .. and also I am the new guy to be updating the westside training log on their site!!!!\\

and i might soon a have place to live because I got a proved for a little one bedroom apartment!!!! sweet!!!!

I love this place!!!!

avg2fit

12-05-2010, 02:46 PM

hey everyone ... I'm now in columbus... I did a meet write up on my website nad posted some videos

http://www.shanechurch.comthanks for reading and please give me your feed back!!!!

you get to update your "location" on your site now!

bobbyorr

12-05-2010, 02:51 PM

you get to update your "location" on your site now!

haha good call!!! done

Dallas Hogan

16-05-2010, 02:30 AM

I HATE YOU! ................Just kiddin man, congrats on everything coming up "church".

STRENGTH & HONOUR

bobbyorr

16-05-2010, 11:25 AM

I HATE YOU! ................Just kiddin man, congrats on everything coming up "church".

STRENGTH & HONOUR

thanks dallas!!!! evertything looks good so far!!!! I was away in louisville kentucky this weekend on business so im back at it today!!!!

bobbyorr

16-05-2010, 04:04 PM

Sunday may 16th

today in the gym for the afternoon session was; luke edwards, aj roberts, jake anderson, david hoff, me and john jester

dynamic effort upper

bench with doubled up mini bands
185x3
185x3
185x3
205x3
205x3
225x3

decline t-bar with 2 chains

135x15
185x12

wide tricep push downs in lat machine

15
12
12

side raises and band pull aparts

the most ovbious thing I have noticed so far in my couple training sessions down here is the intensity... these guys all train hard and they train fast... while the sets are going on there is not waiting... as soon as the guy before you is done, you are on the bench ready to smash everything....also most of the accessories are done till almost failure.. they never have a set or rep scheme in mind till they get under the bar

bobbyorr

17-05-2010, 10:17 PM

monday may 17th

max effort lower

chain suspended good mornings... the bar was low even for me

worked up doing triples

135
225
315
405
465x1

stiff leg deadlift motion in the belt squat machine
3 plates
4 plates
5 plates

walking with the belt squat on
3 sets

45 degree back raise

15
15
12 holding a purple band tied to band pegs
12 "

reverse hypers and abs

came back for a night session and did more abs, lats and reverse hypers...

i am sleepy today after this!!!

bobbyorr

26-05-2010, 03:33 PM

i have been a bit behind on this... i will be trying to keep it up to date better!!

im in seattle washington right now..

bench in my shirt, custom overkill

couldn't touch anywthing, i got to 672 and and the collar rode up and choked me out... i was out for a second or two... but i had really good spotters and i was ok... but i just stayed on the bench till i got my shit together and then took the shirt off... i am done with overkill now

time to find a new shirt

bobbyorr

28-08-2010, 01:36 PM

Today was my last training session before heading back to Canada for a couple weeks

Delcine bench.... tired and failed.... I guess my pec is a lot more ****ed up than I thought.. I couldn't unrack 225.. shitty buzz

So back to the Bamboo bar kettle bell press

35 lbs KB per side

5 sets of 20.. the last two sets I did them with an ab mat from Rouge under my back to put me in a little different position and it worked in getting me using the pec a little more

Louie's big rehab thing right now is is doing tricep extensions in the assisted chin up machine, but having a med ball on the cushion to press on, having your hands in all different directions... I hope that makes sense

3 sets till failure

lat pull downs

120 x 20 reps... this really really hurt and stretched out my upper back and pec... not so much hurt but was painful... anyway i got through them

that is it for now~!!! heading over to big Tony B's tonight to watch the UFC fights.... I will need a nap here soon because I am having a hard time staying up past 10 o'clock haha

http://churchs415.files.wordpress.com/2010/08/img_01771.jpg

bobbyorr

16-11-2010, 12:14 AM

I am bring this log back!!!

I am not sure why but when I came back to Canada I couldn't view this site... anyway I am back!!!

I went to a friends this past weekend to lift in a monolift... He is the closest one to me with one.. about 1.5 hours... and it was great!!!!

I went up to 865 in suit and briefs

then we hit some seated good mornings and heavy ab work

It was the first time I was there and it was awesome!!! I can't wait to make this a on going thing!!!!

Talo

16-11-2010, 12:17 AM

Your back in Canada for good ?

bobbyorr

16-11-2010, 12:21 AM

Your back in Canada for good ?

Ya i ran into some major major finance problems and ended up having to declare bankruptcy... which sucks but I get to start my life over now

bobbyorr

18-11-2010, 11:21 PM

november 18th

DE squats

455 + blue band 2x6
with the way that we have the bands set up i figure that it is about 200-250ish at the top with the blue band

18 inch rack pull
worked up 675 easy
missed 725 at the lock out i couldn't hold on to it at the lock out
725 with straps i still couldn't hold it for some reason, i missed it twice at lock out
700 a good lock out but i would have got reds cause as soon as I got the lock out my hand opened and I had to put it down

standing abs ssw/ lying leg raises 2 sets

bobbyorr

24-11-2010, 10:00 AM

Tuesday november 23rd

max bench 2board

worked up to 455 and it was way out of the groove

I have been slacking on my accessories... so I made it a point to get done my main lift and then bust my balls on them

dumb bell bench 100
11
8
11
11
10

super set with chin ups
10 (first time in my life I have done 10 chins in a row)
8
8
8
8
6
2

lat pull downs sets of 20 with 140ish

super set with

DB shoulder sets of 20 with the 40's

three sets of 30 in push ups while i wait for paul to finish

then did a bunch of the battle ropes.... it was pretty shitty/good

bcaamuscle

02-12-2010, 10:26 AM

I wanted to get some battle ropes, they look pretty homo and trendy but like a good workout at the same time

bobbyorr

03-12-2010, 11:11 AM

We used them all the time we I was at westside... louie started using a 1.5 inch rope then when he could do it for 30 mins, he went to a 2.5 inch rope... and then went to a .5 inch chain and I haven't talked to him this week but I am sure it will go up again soon

thursday december 2nd

RAW squat working up to a one rep max for jay nera

135*10
225*5
315*3
405*1
495*1
565 for a gym pr... high
565*1 high
565*1 deep and good enough for a gym record

deadlifts conventional

225*5
315*5
405*3
495*3
495*3

two different kinds of abs and they made me want to puke... they weren't super hard just the motion of them sucked

bobbyorr

07-01-2011, 11:46 PM

I have been slacking again... I will be back to posting again.. tore my hamstring on dec 18th so its been a tough go so far but I am getting back into it

Jan 6th Speed bench (training has no set days right now as I am only rehabbing lower)

benching against doubled monster minis

185x3x3 close grip
185x3x3 thumb in grip
185x3x3 pinky on the rings

all done with 30 seconds rest between sets and 1 minute between the sets where I switched grips

JM press

4 sets light for 20 reps

face pulls

4 sets 12

seated lat pulls
3 sets wide neutral grip
3 sets close double overhand grip on a straight attachment

chins

2 sets of 10

bobbyorr

18-06-2011, 06:53 PM

starting my training for bodybuilding show in november
hired shelby starns to do my diet and over see my training.... its a bit tricky as i have a powerlifting meet august so i still have to keep my strength up

chest shoulders triceps
pec deck 3 x 12 to pre fatigue

incline DB press 1:30 rest
60x15
65x12
70x10
75x8

my first time doing pre fatigue work... blew my mind how much a difference it makes!!

wide grip dips 2 sets to failure (12 reps both times) 2 min rest
seated side laterals 3x12 with 15 lbs 1:30 rest
rear laterals 3x25 5 lbs :30 rest
BB military 3x8 135lbs 1:30 rest
Rope push downs
30lbsx15
35lbsx12
40lbsx10 :45 rest

Close grip upright dips 2x10 1:30 rest

EZ bar skull crushers 1x20 50 lbs

this is so much more volume than im use too... i will be doing a lit more stretching to cope with the volume

my gear is going to change a crap load too!!!
I start my diet on monday... I will post my weekly pics on here to show you guys progress from powerlifter to bodybuilder lol

Talo

18-06-2011, 08:23 PM

What made you want to hit the bb stage ?

What's your weight now ?

If your doing a powerlifting show in Aug will that be raw or do you plan on buying new gear because I really don't think what you wear now will fit you then .

bobbyorr

18-06-2011, 08:32 PM

ive been told a bunch of times that i dont have what it takes and would never be on stage... so i thought **** it ill give it a try

im 240 right now rolling around 15% bf... shelby knows that i have to compete at the pro am so right now its just trimming fat which is ok cause its mostly visceral so im not worried about my gear... plus ive changed my accessories as you can tell, and that should add some size and make my gear actually fit right haha

i have briefs that i cant get on right now.... so if need be i will wear those... and suit is adjustable... i have a shirt that is a little big now so im hoping the extra work will fill it out... but i have the denim as a back up
and the pro am is only 9 weeks out....

and im pretty sure my raw lifting days are done haha... maybe some day but not any time soon

bobbyorr

21-06-2011, 10:49 PM

monday june 20th
morning cardio on an empty stomach

tuesday june 21st back and bis

wide grip lat pull downs: 4 sets of 15 with a one second pause at the contraction 120 lbs

dead stop DB rows: 4 sets of 10 resting the DB on the floor after each rep 75 lbs

DB shrugs: 100 lbs 3 sets of 10 3 second pause at the top

deadlifts: 405 x5, 425x4, 445x3

Stretching, hanging from the smith machine strapped in with 35lbs on the dip belt, hold for 40 seconds twice3

ez bar curl: 50x15, 60x12, 70x10, 80x8

machine curl: 1 set of 20 this was really hard... i usually do one set of biceps a month.... i feel like a monster right now haha

Rhinobolt10

22-06-2011, 12:12 AM

hey man, looking I'm really looking forward to following this, do u have a show planned?

bobbyorr

22-06-2011, 07:33 AM

hey buddy!!! im going to be doing the show here in ottawa in novmeber i would invite you but you probably don't want to see me on stage haha

june 22nd

interval cardio on an empty stomach

bobbyorr

23-06-2011, 11:55 PM

june 23rd
shelby told me to do my geared lifting before the rest of my work out on leg and chest day and after on back day...

so i did geared squats in my loose briefs and canvas suit... im getting a poly suit but its coming in the mail and may take a while.....

worked up to 765 which all i can fit on the bars in my gym... hit it for a double... i got one of the other trainers to video of it... not sure if i will get it on the net but i hope too...

leg press 3 working sets... 6 plates a side, for 20 reps
6 plates for 15
6 plates for 15
all with 2 min rest

once set of squats for 30 reps
i used 135 but that was way to light.... i figured my legs would be done before hand... but they werent that bad

lying hamstring curls... 4 sets of 15, 12, 10, 8 reps... he had calf work too but i skipped that... ill post a pic of my calf to show why... its been a long day i'm still up and its midnight... i work at 6 am i need some sleep

Rhinobolt10

24-06-2011, 01:39 AM

hey man, you compete I'll go, if I make enough coin this summer there's a good chance I'm going to pull a bobbyorr and move to columbus for a couple months, I heard about this one guy that did that.... but yeah, if I'm there... prob won't go... otherwise, g2g.

I'm hoping work goes well enough though dude, we'll see.

bobbyorr

24-06-2011, 05:26 AM

thanks man!!!

some tips from my time there:
call louie ahead of time and go down for a week visit before hand to see what you are in store.
use craigs list to find a sublet apartment for while your there.
also you can find cash jobs there too.
take notes and pictures cause its the best time ever

and thanks for the support buddy I really appreciate it

bobbyorr

24-06-2011, 04:55 PM

http://www.facebook.com/v/10150284621510428

squats from last night

did steady state cardio at 6 this morning for 30 mins then some foam rolling and static stretching in the sauna

Stoneco|d

25-06-2011, 10:33 AM

beast squat, I can only do 405 lol. You and Mike are insane!

bobbyorr

25-06-2011, 06:00 PM

chest
i am supposed to work in my shirt today but there was no one in the gym anywhere close to trustworthy enough to spot me so....

pec ded to pre exhaust 3 sets of 12 @ 85 one second holds

incline DB press 4 sets
65x15
70x12
75x10
80x8
1:30 rest

wide grip dips 2 sets to failure 2:00 rest
18
17

side laterals 3 sets 1:00 rest
15x12
15x12
15x12

rear laterals 3 sets :30 rest
5x25
5x25
5x25

BB military 3 sets 1:30 rest
145x8
145x8
145x8 really really hard on this set

tricep push downs 3 sets 1:30 rest
35x15
40x12
45x10

close grip dips 2 sets 1:00 rest
BWx10
BWx10

EZ bar skull crushers 1 set
60x20

bobbyorr

28-06-2011, 11:15 PM

Leg press 3 working sets... 6 plates a side, for 20 reps
6 plates for 15
6 plates for 20
all with 2 min rest

once set of squats for 30 reps
i used 185... going to 2 plates next time

lying hamstring curls... 4 sets of 15, 12, 10, 8 reps.

bobbyorr

11-03-2013, 09:14 PM

Bringing back the past! I'm going to start posting again!!

I'm still trying to get to 2800, my best total is up too 2402... so it's going to take some time!

My wife and I are going to be having a baby in the next month or so.. pretty jacked up about that!

I will also be taking some time off from competing.. about 9 months to get my wife into "the power game"

I will be taking the next 20 weeks to use the cube method from Brandon Lily, running it twice!

today was Week 1 day 4 wave 1
Heavy deadlifts

worked up to 510*2*5

front squats to a below parallel box
135*6
225*6
275*6
275*6

walking lunges SSW Back extensions
2 laps/12*2

DB side bends
60*15*3

bobbyorr

13-03-2013, 11:00 PM

Day 1 Week 2 Wave 1
Rep squats
45*8
135*8
225*8
315*8
365*8
420*8
420*8

DB split squat SSW DB Stiff leg deadlifts
40*8 per/40*10 for 3 sets

Leg press machine SSW Lying leg curl
Stack*10/110*10 for 3 sets, changed the curl to 95 for last set

Banded sit ups
50 with the purple band, 50 without
tried to do this with as few set as possible... it felt like it took 100 sets haha

tex

14-03-2013, 06:42 PM

how did you come up with the weight for the rep squats? % based?

bobbyorr

14-03-2013, 06:45 PM

Yup, it' all based off of percentages my maxes that I used are a 600 squat, 405 bench and 635 deadlift

bobbyorr

14-03-2013, 09:07 PM

Day 2 Week 2 Wave 1
Heavy Bench
45*8
135*8
225*8
275*3
325*2*5

Reverse band bench
455*6
425*6
425*6
425*5 failed on the 6th
405*6

Banded rows SSW Tricep rope pushdowns
Blue and green band*10// 50*15 done for 3 sets

up and down planks
15 for 3 sets

bobbyorr

20-03-2013, 07:17 PM

Computer has been down!

Day 3 Week 2 Wave 1

Quick deadlift session

Speed deadlift
385*3*8 sets all with out a belt and felt awesome!

Sumo deadlift
3 sets of 20
first two sets I used 225 no problem (I pull sumo most of the time), then a fierce low back pump kicked in and I could barely function! I did the last set with 135, and only did 5 reps at a time before stopping and letting the pump go!!

thats it. We had two baby showers this weekend for my soon to be born little boy!

bobbyorr

22-03-2013, 12:29 PM

Day 1 Week 3 Wave 1

Heavy squat day

worked up too
480*2*5 sets with out a belt

Snatch grip deadlift
last 2 sets were
315*5
365*5

Ab Wheel
3 sets of 25

http://www.youtube.com/watch?v=Fx14mAAuOrs

bobbyorr

25-03-2013, 04:44 PM

Day 2 Week 3 Wave 1

Speed bench
245 for 8 sets of 3 done with 20 seconds rest

http://www.youtube.com/watch?v=utHbkkb99CI&list=PL-IyI6H1rozDXfV1ddK8oRNlBbdrlrr--&index=3

Close grip Bench
135*20
155*20
155*20

2 way shoulder raise SSW/ MacGill Curl Up
4 sets

bobbyorr

25-03-2013, 04:49 PM

Day 3 Week 3 Wave 1

Rep Deadlift Day

worked up to 455 for 8 for 2 sets

http://www.youtube.com/watch?v=ev_ewWmboec&list=PL-IyI6H1rozDXfV1ddK8oRNlBbdrlrr--

Deficit pulls, 4"
365*8
315*8
315*8

Day 4 Week 3 Wave 1

Bodybuilding day.. lots of back stuff and military

bobbyorr

26-04-2013, 05:39 PM

After about a month off, due to back and knee issues. And.... HAVING A BABY!!! I started back up at the gym this week. I changed up my training plan again, I just feel that the increased volume of the cube doesn't suit me. I love lifting heavy, so that's what I'm going to do.
The plan is to training like an old school weightlifter. That means only train the lifts I'm competing in. It looks like this

Day 1:
Squat; work up to heavy 5 rep set
Drop set to 50%(ish) of the top set for a set of 10-15
Bench; work up to heavy 3 rep set
Deadlift; work up to heavy 1 rep set

Day 2:
Squat; work up to heavy 3 rep set
Bench; work up to heavy 1 rep set
Deadlift; work up to heavy 5 rep set
Drop set to 50%(ish) for 10-15 reps

Day 3:
Squat; work up to a heavy 1 rep set
Bench; work up to a heavy 5 rep set
Drop set to 50%(ish) for 10-15 reps
Deadlift; work up to a heavy 3 rep set

bobbyorr

26-04-2013, 05:42 PM

April 22nd
Day 1
Squat: top set 495x5
Drop set 275x10
Bench: top set 315x3
Deadlift: top set 585x1

bobbyorr

26-04-2013, 05:44 PM

April 24th
Day 2
Squat: top set, 585 x 3
Bench: top set, 405 x 1
Deadlift: top set, 495 x 2. I had to stop there because I thought I was going to shit my pants.. and having grey shorts on, I thought people might see it haha
Drop set: not done, my wife came in with the baby so she could hit the step mill (baby is less than 3 weeks old!) and I had to do the fatherly duty!

bobbyorr

26-04-2013, 05:49 PM

http://www.youtube.com/watch?v=7yd4ppPkiKE&list=UUIONh0E0w90OZxLcM_ZpdKg&index=1

Hosehead

26-04-2013, 06:30 PM

Nice lifts. You handled the 405 lb bench easily. How do you like the knee sleeves compared to traditional wraps ? I have never used knee wraps but after my meniscus surgery this past January It feels slightly unstable even though strength is improving. I was thinking of including some form of wrap. I started using elbow sleeves when my bursitis became to much to bear and a year later it feels great pressing. I was hoping to have the same luck with the knee.
Congrats on the baby ! My wife is due with a baby boy July19th , our first.

bobbyorr

26-04-2013, 07:02 PM

Congrats on the baby as well!!

I love the knee sleeves, they offer nothing close to the support that wraps offer, but they are tight enough that it feels safe. The titan ones i hear are pretty good as well (http://titan-canada.ca/titan_canada_1_004.htm)

And thanks about the the bench... i was terrified doing it, my best all time is 455 and that was before my bicep tear and when i could bench decently well!

Hosehead

27-04-2013, 12:19 PM

bobbyorr

27-04-2013, 03:23 PM

April 27th
Day 3
Squats: worked up to 675 x 1
Bench:Worked up to 315 x 5
Drop set:185 x 15
Deadlift: 405 x 3, tried to do it double over hand, only got one, then had to switch

bobbyorr

01-05-2013, 03:53 PM

May 1st
Day 1
Squat - 545 x 5
Bench - 405 x 3
This is such a pr, that i just left the gym after!

http://youtu.be/SqeZ5VyoYhI

bobbyorr

09-05-2013, 09:24 PM

Sorry it's been a while!
I have hit some sweet numbers in the gym and I'm currently in the middle of a Deload/Mobility week
Some of the recent highlights
Squat: 725 x 1
Bench: 365 x 5
Deadlift: nothing special haha

My lifting is going great! I started back to work roofing so I have been super tired every night. Looking forward to next week and getting back at it!!

cog

09-05-2013, 10:36 PM

If you're roofing it's amazing you have any energy to deadlift.

bobbyorr

10-05-2013, 12:58 PM

between that, and a one month old.... not much rest haha

here is the squat and bench

http://www.youtube.com/watch?v=cpYtIEFZnf0

http://www.youtube.com/watch?v=txC4mdw7AUc

cog

10-05-2013, 10:17 PM

bobbyorr

11-05-2013, 10:03 PM

I try not to, sometimes i end up going into over extension, but try to stop at the point where I would be standing straight up if I were on the floor

cog

12-05-2013, 09:56 AM

I see.I go a little further myself to simulate an extension that might occur in say an overhead volleyball serve,I'm just careful bending back in the last part.Is additional core work important for these huge squats and deads that you perform?Apparently some guys don't do any.

bobbyorr

13-05-2013, 05:39 PM

I find its one of the biggest things. I can tell when I'm out squatting my abs. When I unrack the bar, I will start swinging my hips like i'm using a hula hop

cog

13-05-2013, 07:22 PM

Sounds scary.Shane,when you were at Westside,does Simmons really preach about the reverse hypers?Do you share his opinion on these?

bobbyorr

15-05-2013, 03:08 PM

At West side they are stressed and used a lot. I would love one, but I feel my training allowance would serve me better with some quality bars and 100lbs plates

Training May 14th 2013

Squat - worked up to 595 for 5
Bench - worked up to 365 for 3
Deadlift - worked up to 655 for 1

cog

15-05-2013, 03:39 PM

I guess you're rough on Chinese bars.You ever seen the old Russian bars with no bearings?There is a plan to add a DIY reverse hyper on this site that attaches to a cage.Can dig it up if you want.

bobbyorr

15-05-2013, 05:50 PM

Yup, ive used them before. they are ok, not as good as the real thing but make due.

And I mean more specialty bars like trap bars, SSB, prowlers, log and that kind of stuff

cog

15-05-2013, 07:29 PM

I have come to really like the trap bar.Strict deep squats,RDL,pulling shrugs. What movements are you using it for?Some people question its value for traditional powerlifting.

bobbyorr

19-05-2013, 07:12 AM

I have come to really like the trap bar.Strict deep squats,RDL,pulling shrugs. What movements are you using it for?Some people question its value for traditional powerlifting.

I love it for a change of pace. Also from the high handles allows you to have bigger weights in your hands

Training May 18 at QuestPTS in Cornwall Ontario. A great spot and the closest monolift to me! (1.5 hour drive)

Bench worked to a 585 in a double ply katana, not a god damn chance haha, too much shirt

585 in a double ply f6... BOOM! I found my shirt!

Squatting in briefs and knee sleeves
Worked up to 805 for a high single

http://youtube.com/watch?v=EMNxOYqPOdQ