NSPowerlifter's Anabolic Addiction Log II

[NSPowerlifter]

I will be logging my training here leading up to my next contest, January 29th. In a few weeks I will be back on an Anabolic Addiction stack, including ANABOLIC IMPAC, REHAB and whatever else they decide to throw at me.Stay tuned for my results on AA products, my log and videos.

[NSPowerlifter]

27-SEP-10


Super Band Tension Box Squats @ 30-45%
-1" below parallel w/ 2 pair of strong bands and 1 pair average bands for tension(bands equal 650lbs of force)
wearing ACE briefs and belt

Bar x 5
100 x 2
190 x 2
250 x 2
250 x 2
250 x 2
290 x 1
335 x 1
375 x 1 (1025 w/ band tension)

45* back raises
Abs

All PRs tonight as I have never used this much band tension before

[NSPowerlifter]

30-SEP-10


Sumo Deadlifts against Mini Bands
135 x 5
225 x 4
315 x 3
365 x 2
405 x 1
425 x 1

Seated Safety squat Bar Good Mornings
150 x 8
170 x 8
190 x 8

KettleBell Rows 3 x 12s
DB Shrugs 2 x 20s
Suitcase Deadlift 3 x 8s
Grip Work

[NSPowerlifter]

Floor Press + Chain(40lb/pair)

Bar x 15
135 x 10
185 x 5
225 x 5
285 x 5
285 x 5 + 1 pr chain
285 x 5 + 2 pr chain
285 x 4 + 3 pr chain
285 x 3 + 4 pr chain
285 x 2 + 5 pr chain - see video
285 x 1 + 6 pr chain PR (525lb total @ lockout) - see video

Tricep Hell (1-6 boards)

205 x 36
225 x 30 - see video

Band Lat Rows 4 x 10-15s
Hi Band Pulls 4 x 10-15s
Band Bi Curls 3 x 10-20s


http://www.youtube.com/watch?v=BmXEqLwQxt0

http://www.youtube.com/watch?v=7315bCzCqkU

http://www.youtube.com/watch?v=xfq1ZjCqq5o

[NSPowerlifter]

02-OCT-10

Nothing too exciting tonight, this is just work to prepare my body for the heavy stuff coming later on.

Lactic Acid Tolerance Cambered Bar Box Squat
bar x 5
150 x 2
240 x 2
330 x 2 - 10 sets w/ 45 sec rest between sets

Reverse Hypers 3 x 8-15s
Standing Calves 3 x 12-15s
Abs 5 x 5-20s

[NSPowerlifter]

06-OCT-10

Floor Press, Dead (presses from pins @ chest level)

135 x 3
210 x 3
210 x 3
240 x 3
240 x 3
240 x 3
270 x 3
270 x 3
270 x 3

5 Board Floor Press + Mini Bands (80lb tension @ top)

315 x 5
365 x 5
405 x 5
455 x 5

Tricep Creepers x 3 to fail

Band face Pulls 4 x 10-15s
Kettlebell Rows 5 x 10-15s

[NSPowerlifter]

07-OCT-10

16 weeks to my contest

* NOTE - All my deadlifts are done with a hook grip due to my previous bicep injuries

Reverse Band Sumo Deadlift - Raw

225 x 5
315 x 5
365 x 4
405 x 3
445 x 3
475 x 3
515 x 3

Band Leg Curls 4 x 6-10s
45* Inverse Curl + 40lbs chain 2 x 8s
Side Bends 4 x 6-10s
Abs 3 x 5-20s
Kettlebell Snatches - 6 each arm w/ 24kg KB

[NSPowerlifter]

10-OCT-10

Manpon Bench Press + Mini Bands(80lb @ lockout)
(A manpon is a half foam roller pressed to on the chest)

bar x 10
135 x 8
185 x 5
225 x 5
275 x 4
295 x 4
315 x 3
335 x 3
365 x 1
375 x 1
395 x 0 bar went out of the groove

Crazy Bells - See video

24kg kettlebells x 12
24kg kettlebells + 25lb plates x 12

Football Bar Tri Extensions 4 x 10-15s
Band Pushdowns 2 x failure
Machine Rows 4 x 10-15s
Pull aparts 2 x 10-15s

http://www.youtube.com/watch?v=Qhn6qwesuPQ

[NSPowerlifter]

1-OCT-10

Lactic Acid Tolerance Box squat w/ Safety Squat bar
bar x 10
170 x 2
260 x 2
310 x 2 x 15 sets w/ 30 sec rest between

Machine Leg Curl 4 x 8-15s
Back Attack 3 x 15-20s
Abs 5 x 5-20s

[NSPowerlifter]

13-OCT-10

Felt weak today and could not reach my PRs

DB Floor Press

40s x 10
60s x 10
80s x 10
90s x 9
100s x 8
110s x 8
120s x 8
140s x 5 (PR was 7) - see video

Med Grip Floor Press to 3 board + mini band(+80lb force @ top)

315 x 5
350 x 5
350 x 5
365 x 3

Smith Rack Tri Pushups x 2 to fail
Band Rear Delt Raises 5 x 10s
DB Shrugs 3 x 10-15

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

[NSPowerlifter]

14-OCT-10

Set some big PRs tonight

Concentric Safety Squat Bar Good Mornings

Bar x 8
170 x 5
220 x 4
260 x 3
310 x 2
350 x 1
400 x 1
440 x 1 - 30lb PR - see video
480 x 1 - 70lb PR - see video

Zercher Squat - Hi Pin w/ Harness

225 x 5
315 x 3
350 x 3

Kettlebell Swings 3 x 8-10s
Reverse Hypers 3 x 10-12s
Weighted Abs 5 x 5-20s
Grip Work




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


http://www.youtube.com/watch?v=1av4aYvM_2M

[macka]

that nearly hairless guy spotting, are his initials JD?

[NSPowerlifter]

no

[NSPowerlifter]

17-OCT-10

Zero Momentum Bench Press (85%)

Bar x 10 + mini bands (80lb @ top)
Bar x 10
Bar x 5 + 40lb chain
Bar x 5 + 80lb chain
Bar x 5 + 160lb chain
135 x 5
175 x 4
225 x 3
270 x 1
280 x 1
285 x 1
295 x 1
295 x 1
295 x 1 (535lb total @ top)

Reverse Band JM Presses - Light band

225 x 10
225 x 10
225 x 10

Band Pushdowns 2 x fail
Chuck V Rows 3 x 10-15s
Band Lateral Delt Raise 3 x 10-15s

[NSPowerlifter]

18-OCT-10

Stability Chain Squats (these are Squats with the chain hanging free rather than deloading on the floor, working the stability of the lift)

135 x 5 + 160lb chain
225 x 3
335 x 2 - 8 sets

Romanian Deads

405 x 5
405 x 5

Cable Pullthroughs 3 x 12-15s
Abs 5 x 5-20s

[NSPowerlifter]

20-OCT-10

Speed Bench + 80lbs chain

150 x 3
195 x 3
225 x 3
225 x 3
240 x 3
240 x 3 + mini bands (+80lb @ top)
300 x 3
300 x 3
300 x 3

5 Board - Medium Grip + mini bands

315 x 3
345 x 3
365 x 3

Seated Shoulder Press from Pin

135 x 5
185 x 5
225 x 5
265 x 3

Tate Press x 2 to fail
Facepulls 4 x 10-12s

[NSPowerlifter]

21-OCT-10

First time back doing a full deadlift in a bit, working up to 84.5% for a triple in full gear, this is mostly to get back deadlifting and get used to the gear again...my hook grip is still weak, I think it may be the limiting factor in my deadlift this contest, LOTS of grip work to come!!


Sumo Deadlift - 84.5% Triple - Full Gear

135 x 5 - Briefs
225 x 5
300 x 5
360 x 4
420 x 3 - Suit bottoms
465 x 2 - Straps up
505 x 3 - had to add wrist straps to hold on to it, but pulled easy

Seated Cambered Bar Goodmornings

220 x 5
240 x 5

KettleBell Rows 3 x 10s
Med Grip Pulldowns 5 x 10-15s
DB Shrugs 3 x 20s

Gripper Workout

[NSPowerlifter]

24-OCT-10

This is a deload to give me a rest for the up coming 3 weeks, that should be a challenge

Ultra Wide Bench Press - 6RM (index finger 1" outside rings)

bar x 10
135 x 10
175 x 5
195 x 5
225 x 4
245 x 4
280 x 4
315 x 3
335 x 3
355 x 6 - PR

Lying Kettlebell Extensions 2x10-15
Chest Supported Rows 2 x 10-15
Seated DB Cleans 2 x 10-15

[NSPowerlifter]

25-OCT-10

Bad lower back pump today, but worked through it, contrast shower when I got home

Suspended Pause Squat (chain set @ sticking point, just above parallel, 2 sec pause in bottom)

135 x 5
225 x 4
315 x 3
380 x 2
440 x 1 + briefs
500 x 1
565 x 1
630 x 1

Dimmel Deadlifts 2 x 20s
45* Back Raise 3 x 10-15s
Abs 5 x 5-20s

[NSPowerlifter]

27-OCT-10

Dynamic Effort Bench Press + 80lb chain

bar x 10
150 x 3
195 x 3
225 x 3
225 x 3
240 x 3
240 x 3 + mini bands (add 80 lb @ top/40 lb @ bottom)
300 x 3
300 x 3 + mini bands
300 x 3 + mini bands

4 Board - Med Grip - + mini bands

275 x 5
325 x 5
345 x 5

Seated Shoulder Press from Pin

185 x 3
225 x 3
245 x 3
250 x 3

Band Pullaparts 3 x 10-15s
DB Shrugs 4 x 20s

[NSPowerlifter]

28-OCT-10

Hook grip held up tonight :)

Sumo Deadlift off 6" blocks + 120lb chain - 3RM

135 x 5
225 x 5
265 x 4 + briefs
315 x 3
350 x 3
395 x 3 + suit bottoms
420 x 3 + straps up
450 x 3 PR - see video

Cambered Bar Seated Good Mornings

150 x 8
200 x 8
220 x 8
240 x 8

KB Rows 3 x 10s
Band Pullthroughs 3 x 15s
Abs + weight 5 x 5-20s
Grip Work x 3 sets

http://www.youtube.com/watch?v=uR-oEUXyo5o

[NSPowerlifter]

30-OCT-10

Week I Metal Militia Bench Training - Lockout & Shirt Work Day

Close Grip Bench Press
135 x 10
205 x 3
275 x 2
305 x 2
345 x 3
370 x 3

Shirted Bench Press (Metal ACE)
405 x 3
455 x 3
495 x 3
545 x 2
570 x 1
570 x 1

Close Grip 6 Board
405 x 5
455 x 3

Close Grip 5 Board
425 x 5
445 x 5

Close Grip 4 Board
425 x 4
405 x 5

Rack Lockouts
315 x 3
405 x 3
405 x 3
425 x 3
445 x 3
445 x 3

Tate Press 3 x 10s
Seated Rows 4 x 10s
Band Rear Delt Raise 3 x 10s

This is alot more volume that we usually do, but liked it alot...going to be sore...We'll see how good the AA Rehab works the next 3 weeks :)
The 470 shirted bench would have been a 8lb PR but was 1/2" from touching my chest, went up easy...will get it next week!

[CreatineAmonster]

damn that some seriously heavy weight man crazy great lifts

[NSPowerlifter]

01-NOV-10

Cambered Bar Box Squat to Parallel(work up to 70% of best belt & brief squat)

150 x 5
220 x 3
270 x 2
270 x 2
270 x 2
340 x 2
410 x 2
475 x 2
475 x 2 (see video)

Half Deadlifts

405 x 5
440 x 5
440 x 5

Band Adductors 3 x 10-12s
Abs 5 x 5-20s


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

[NSPowerlifter]

03-NOV-10

Week I Metal Militia Bench Training - Low End Work

Raw Bench Press - Contest Grip
135 x 10
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
390 x 3

Close Grip 3 Board
405 x 3
415 x 3 PR

Close Grip 2 Board
385 x 3
365 x 5

Close Grip 1 Board
335 x 5
350 x 5

Decline Close Grip
315 x 5
325 x 5
330 x 5
340 x 5
350 x 5

Rope Pushdowns 2 x 20-40s
Pulldowns 4 x 10s
DB Shrugs 4 x 20s

[NSPowerlifter]

04-NOV-10

Tight lower back again today, not sure why, but it sucks, worked through it and did some foam rolling. 90% Full Gear squatting Monday.

Raw Safety Bar Narrow Stance Squat
Bar x 8
170 x 3
260 x 3
310 x 3
350 x 3
380 x 3
410 x 3
440 x 3

Safety Bar Good Mornings
170 x 5
260 x 4
310 x 3

KB Rows 3 x 10-12s
DB Shrugs 4 x 20s
45* Inverse Curls 2 x 15s
Grip Work
Foam Roll - Lower Back

[NSPowerlifter]

07-NOV-10

Week II Metal Militia Bench Training - Lockout & Shirt Work Day

Close Grip BenchPress
135 x 10
215 x 3
275 x 3
315 x 2
355 x 2
380 x 3 PR

Shirted BenchPress (ACE Shirt)
405 x 3
455 x 3
495 x 2
545 x 2
580 x 1 all time PR (see video)

Close Grip 6 Board
415 x 5
455 x 5

Close Grip 5 Board
435 x 5
455 x 4

Close Grip 4 Board
415 x 5
425 x 5

Rack Lockouts
335 x 3
415 x 3
445 x 3
455 x 3
465 x 3
475 x 3

Band Tricep Creepers x 2
Side DB Raises 4 x 10s
Wide Pulldown 4 x 10s

http://www.youtube.com/watch?v=BgfCzR4N0Mg

[NSPowerlifter]

08-NOV-10

Goal of today was to work up to a 90% squat in full gear, just to get used to the gear and weight on my back again.

Squats
135 x 5
135 x 5
210 x 3
210 x 3
275 x 3
275 x 3
360 x 1 Briefs on
435 x 1
520 x 1
590 x 1 Suit Bottoms
670 x 1 loose knee wraps
755 x 1 straps up loose

Band Hip Adduction 3 x 12s
Abs 3 x 5-20s
Standing Calves 3 x 12s

[NSPowerlifter]

10-NOV-10

Week II Metal Militia Bench Training - Low End Work

Bench Press - Contest Grip - 3RM
135 x 10
195 x 5
235 x 3
285 x 3
325 x 3
375 x 3
400 x 3 PR

Close Grip 3 Board
385 x 5
405 x 3
425 x 3 PR

Close Grip 2 Board
375 x 5
385 x 3
395 x 3 PR

Close Grip 1 Board
345 x 5
360 x 5 PR

Close Grip Decline Bench
315 x 5
335 x 5
340 x 5
350 x 5
360 x 5 PR

Rope Pushdowns 2 x 20-40
Med Grip Pulldowns 4 x 10s
DB Shrugs 4 x 20s

[NSPowerlifter]

11-NOV-10

Speed Box Squat @ 55% + 160lb Chain - Parallel Box
Bar x 8
135 x 5
225 x 3
315 x 2
385 x 2 Briefs on
460 x 2 x 6 sets

Speed Sumo Deadlift @ 50-60% + 120lb Chain
135 x 5
225 x 1
300 x 1
300 x 1
330 x 1
330 x 1
360 x 1
360 x 1

Band Leg Curls 4 x 10s
Abs + Band Resistance 5 x 20s
Grip Work

[NSPowerlifter]

14-NOV-10

This was a deload night for some of the guys that were feeling beat up from the last 2 weeks, I was still feeling pretty good so set a bunch of big PRs.

Reverse Band Bench Press - Raw

Light Band
95 x 50
135 x 10
225 x 5
295 x 5
345 x 3
390 x 3 (5lb PR)

Average Band
435 x 3
480 x 3 (5lb PR + 2 reps)
505 x 1 (30lb PR)

Average + Light Band
550 x 1 (15lb PR)

Strong Band
585 x 1 (30lb PR)

Strong + Light Band
645 x 1 (30lb PR) see video

Reverse Band JM Presses - Light Band

205 x 15
225 x 15
245 x 10

Crazy Bells x 2 sets (10-15 reps)
Band Pushdowns x 2 sets (30-50 reps)


http://www.youtube.com/watch?v=YKJizH13QO8

[NSPowerlifter]

15-NOV-10

A bit of a deload today to prepare for the next phase and recover from hitting 90% last week.

S/S Bar Speed Box Squat - Reverse Monster Mini Bands to Parallel Box + foam

Bar x 8
170 x 5
260 x 3
350 x 2 + bands
440 x 2
530 x 2 x 8 sets

Band Pullthroughs 3 x 15s
Band Hip Adduction 4 x 10-12s
Standing Calf Raise 4 x 8-12s
Abs 5 x 5-20s

Foam Rolled Lower Back

[NSPowerlifter]

17-NOV-10

Another bit of a deload before hitting the Metal Militia training once again :)
Tried a new type of dumbell press tonight and it was KILLER

Warmup Barbell Floor Press

Bar x 20
135 x 10

Timed Dumbell Floor Press - 2 DB pressing and alternates for 1 minute sets

50s x 43
50s x 32
50s x 32

Med Grip Floor Press + Chain to 5 Board

225 x 10 + 40lb chain
295 x 5 + 80lb chain
315 x 5 + 120lb chain
315 x 5 + 160lb chain
315 x 5 + 200lb chain
315 x 4 + 240lb chain

Tricep Band Creepers 2 x 30-50s
Band Facepulls 3 x 20s
Band Delt Raise 3 sets x 8 reps for each delt head

(Foam Rolled Pecs before workout)

[NSPowerlifter]

18-NOV-10

Some great PRs tonight for deadlift. About time I started making some gains on my worst lift. Also a PR for my hook grip which has really improved as of late.

Sumo Deadlift off 4" Blocks + 120lb Chain - Briefs+Belt only (hook grip)

135 x 5
240 x 5
290 x 4
335 x 3
385 x 2
430 x 1
455 x 1
480 x 1 2.5lb PR see video
495 x 1 17.5lb PR see video

45* Inverse Curls + 40lb Chain 3 x 8-15s
KB Swings 2 x 12s
Side Bends 4 x 6-10s
Weighted Abs 5 x 5-20s
Grip Work


http://www.youtube.com/watch?v=Tj_Q1pDZYbA

http://www.youtube.com/watch?v=16nwjVNQGwY

[bobbyorr]

18-NOV-10


Sumo Deadlift off 4" Blocks + 120lb Chain - Briefs+Belt only (hook grip)



why the hook grip?

[NSPowerlifter]

I injured one bicep in Montreal with an alternate grip, switched hands next contest, did the same to the other one. Not sure why,I only do it with the deadlift bar, so maybe I'm trying to curl it a bit or the bar whip??? Don't want to risk it again so I'm teaching myself hook grip, finally able to hold on to something with it anyway.

Hows training going with you??

[NSPowerlifter]

21-NOV-10


Close Grip Bench Press

135 x 10
215 x 3
275 x 3
315 x 3
355 x 3

Shirted Bench Press

405 x 3
455 x 3
505 x 3
545 x 2
550 x 2

Close Grip Rack Lockouts

365 x 3
415 x 3
445 x 3
455 x 3
465 x 3
485 x 3

Tri Pushdowns 3 x 10s
Machine Rows 4 x 10s
DB Shrug 4 x 10s

[bobbyorr]

I injured one bicep in Montreal with an alternate grip, switched hands next contest, did the same to the other one. Not sure why,I only do it with the deadlift bar, so maybe I'm trying to curl it a bit or the bar whip??? Don't want to risk it again so I'm teaching myself hook grip, finally able to hold on to something with it anyway.

Hows training going with you??

my training is going good... i am back in a single ply katana shirt now... what are you wearing?

[NSPowerlifter]

Good!
Will see you in Montreal in Jan I assume?

Im using an ace...having better luck with it getting the arms further into my pits

How come the katana? having any luck with it?

[NSPowerlifter]

22-NOV-10

Circa Max Band Box Squat - Parallel Box - Briefs & Belt - 335lb Band Tension

100 x 5
190 x 2
295 x 2
335 x 2
380 x 2
380 x 2
405 x 1
420 x 1 - 755lb total @ top of lift

45* Inverse Curl 3 x 8-12s
Machine Leg Curl 3 x 8-12s
Abs 4 x 5-20s

[bobbyorr]

every time I wear a 2ply shirt i blow it up.... i have been hitting 550ish on a consistant basis so that will do for now... I am trying to get a titan sponsorship too

[NSPowerlifter]

24-NOV-10

Started on the Mass Addiction Amplified, T- Alpha and MFV stack this week, some great results this time I suspect! Also have been hitting AA Rehab post workout.

Bench Press - Warmup

135 x 6
185 x 6
225 x 6
250 x 6

Paused Bench Press (pausing 5 sec on first rep and working down to 1 sec on last)

275 x 5
295 x 5

3 Board Close Grip

385 x 5
410 x 4
430 x 3 PR

4 Board Close Grip

405 x 5
430 x 3

Decline Bench Press - Close Grip

315 x 5
345 x 5
370 x 5 PR

Rope Pushdowns 2 x 20-30s
Med Grip Pulldowns 4 x 10s
DB Shrugs 4 x 10s
Hammer Curls 2 x 15-20s

Foam rolled lower back for arch

[NSPowerlifter]

25-NOV-10

Belt Squats 2 x 10s

Sumo Deadlift + mini bands (220lb resistance @ top)

135 x 5
225 x 4
315 x 3 briefs on
365 x 2
405 x 1 add lifting straps, hook grip slipping
435 x 1 PR (655lb @ top)

Seated Cambered Bar Good Mornings

240 x 8
290 x 5
290 x 5

45* Inverse Curl 3 x 10s
Weighted Abs 5 x 5-20s
Grip Work (plate pinch/DB hold/stone trainer hold)

[bcaamuscle]

Do you find resistance bands help with getting past sticking points in your lifts? Do you ever do rack pulls?

[NSPowerlifter]

Absolutely, I dont know if you have trained with bands before, but they build tremendous speed in your lifts, because if you are not fast, you simply won't make it to lockout, and speed will get you through your sticking point.

I used to, but don't do rack pulls at all anymore, for a few reasons. Number one, they didn't help my deadlift. I was pulling all kinds of weight and it looked impressive, but no carry over. Second, I wasn't pulling in the same position as I would be if I were deadlifting from the floor. Also the bar behaves differently starting off pins rather than off the floor, which leads me to what similar exercise I DO do.

We use boxes(or plates) under the weights @ 2", 4" and 6" to pull off of. The bar flexes the same way as in a full dead, and most of the time anything pulled from above your knee feeds nothing but your ego anyway.

hope this helps and/or answers your question

[NSPowerlifter]

28-NOV-10


Close Grip 3 Board bench Press

135 x 10
225 x 3
295 x 3
345 x 3
375 x 3

Shirted Bench Press

425 x 3
480 x 1
540 x 1
590 x 1 PR (10 lbs over last week)

Band Press

135 x 5 + 1 mini band
135 x 5 + 2 mini bands
135 x 5 + 3 mini bands
185 x 5 + 3 mini bands/ 1 monster mini
185 x 5 + 3 mini bands/ 2 monster mini

Tri Pushdowns 3 x 10s
Wide Grip Seated Rows 4 x 10s
DB Shrugs 3 x 10s

Note: First night for the band press setting it up that way, was kind of light, but was just feeling it out for next time, and we all made good PRs on the shirt work anyway

[bcaamuscle]

Thanks I was curious to using bands, I've never tried them before.

[NSPowerlifter]

29-NOV-10

Circa Max Band Box Squat - Parallel Box - 335lb Band Tension

bar x 5
100 x 2
190 x 2
250 x 1 + briefs
335 x 1
405 x 1
435 x 1 + suit bottoms
480 x 1
515 x 1 PR ( 850lb @ top)

45* Inverse Curl 3 x 10s
Band Good Mornings 3 x 15-20s
ABS 5 x 8-10s

[NSPowerlifter]

01-DEC-10

Band Bench Press - contest grip + light band
95 x 3
145 x 3
185 x 3
235 x 3
275 x 3
305 x 3

Close Grip 6 Board
425 x 5
465 x 5
495 x 5 PR (see video)

Close Grip 5 Board
465 x 5
495 x 3
515 x 2 PR (see video) wrist went funny on 2nd rep

Decline Benchpress - close grip
315 x 5
350 x 5
380 x 5 PR

rope pushdowns 2 x 20-40s
pull downs 4 x 10s
shrugs 4 x 10s


http://www.youtube.com/watch?v=nJsd_h5DifI

http://www.youtube.com/watch?v=jUGc1qtCHbw

[NSPowerlifter]

02-DEC-10

Sumo Deadlift - Full Gear - 87.5% x 3

135 x 5
225 x 5
300 x 5
365 x 3
420 x 2
480 x 1
525 x 3 re set each rep
545 x 1

KB Rows 4 x 10-12s
45* Inverse Curl 4 x 8-12s
Abs 5 x 8-20s

Foam rolled lowerback, hams,glutes

[NSPowerlifter]

05-DEC-10

Close Grip Bench Press - 3RM

135 x 10
225 x 3
275 x 3
315 x 2
355 x 2
385 x 3 PR

Shirted Bench Press - Triples

405 x 3
455 x 3
505 x 3
550 x 3 PR (see video)

Close Grip Rack Lockouts - 3RM

385 x 3
430 x 3
465 x 3
475 x 3
485 x 3
500 x 3 PR

Pushdowns 3 x 10s
Wide Grip Seated Rows 3 x 10s
DB Shrugs 3 x 20s


Foam rolled lower back for arch, and upper back (was sore)


http://www.youtube.com/watch?v=eTw5ygtY2qs

[NSPowerlifter]

06-DEC-10

Wicked NIGHT! Some very good advice on fixing my deadlift netted me the equivalent of my best geared deadlift.....but RAW! BIG deadlift improvement on the way! :):):)

Loving the Mass Addiction Amplified/T-Alpha stack!! Test, Libido and performance WAY up, setting PRs in the gym every week!

Cambered Bar Box Squat - Chains/Stability - Box +1" above parallel - Briefs+belt
(Chain is suspended from bar through whole lift, chain does not touch ground)

150 x 5
150 x 2 + 120lb Chain
240 x 2 + 200lb Chain
335 x 2 + 200lb Chain x 8 sets

Sumo Deadlift - Raw

135 x 5
225 x 3
315 x 3
405 x 3
495 x 1
552.5 x 1 PR

ABS 5 x 5-25s

[NSPowerlifter]

08-DEC-10

Bench Press - Warmup

135 x 6
195 x 6
235 x 6
260 x 6

Paused Bench Press (pausing 5 sec on first rep and working down to 1 sec on last)

295 x 5
315 x 5

3 Board Close Grip

385 x 5
435 x 2

4 Board Close Grip

405 x 5
435 x 3

Decline Bench Press - Close Grip

315 x 5
360 x 5
390 x 5 PR

Rope Pushdowns 2 x 20-30s
Pulldowns 4 x 10s
DB Shrugs 4 x 10s

[NSPowerlifter]

09-DEC-10

Worked on deadlift form again tonight, and to see how it would work with gear. I dont think the brief/sumo deadlifter combo is going to work for me right now, and by the time I go my other thinner suit on, my hips had crapped out, so not alot accomplished tonight except for a small PR in briefs.

Sumo Deadlift

135 x 5
225 x 3
315 x 3 + briefs
405 x 2
495 x 1
567.5 x 1 PR in briefs (see video)
587.5 x 0 lost grip
587.5 x 0 + suit bottoms
587.5 x 0 + lighter suit - hips done
405 x 1
405 x 1
225 x 1

45* GHR 5 x 8-12s
Side Bends 3 x 8-12s
Abs 3 x 8-25s
Grip Work

http://www.youtube.com/watch?v=uLhT2Kp3qeI

[NSPowerlifter]

12-DEC-10

Went in early and did some stretching and a few sets of deadlifts to work form, them did a bench deload

Sumo Deadlift
135 x 5
225 x 3
315 x 1
405 x 1
495 x 1
315 x 1

Barbell Warmup

Bar x 10
135 x 10

Timed DB Floor Press - 1 minute of pressing per set

50s x 48
50s x 39
50s x 39

Crazy Bells - 24kg kettlebells + 25lb plates

10
11
8

Band Pushdowns 3 x 15-25s
Band Delt Raise(8-12 reps each delt head) x 3

[NSPowerlifter]

13-DEC-10

Modified Russian Squat Block -Wk I (Briefs+Belt only)

135 x 5 Warmup
225 x 5 " "
315 x 3 " "
405 x 2 " "
495 x 1 Warmup
545 x 5
580 x 3
615 x 3 PR
655 x 3 PR
580 x 5 PR

Band Hip Adduction 3 x 8-12s
Foam Rolling and Stretching prior to workout


First night using the makeshift monolift set up. Had some other assistance stuff in the book, but spent some extra time with my partner on form and getting set up for the monolift, plus back was super tight after the squats, so dropped it.

[NSPowerlifter]

15-DEC-10

Speed Floor Press + 100lb Chain

135 x 5
225 x 5
240 x 3 x 4 sets
270 x 3 x 4 sets

Narrow Grip Floor Press

180 x 10
240 x 10
240 x 10
270 x 10

Band Shoulder Raise 4 x 6-8 per head
C/S Rows 4 x 10-12s

I then pulled some deadlifts in a suit with very tight straps to play around with setup and technique

Sumo Deadlift

135 x 5
225 x 3
315 x 2
405 x 1
495 x 1

[NSPowerlifter]

16-DEC-10

Did 30 mins of foam rolling and stretching for hips, lower back, glutes & hams

Speed Box Squat + 120lb Chain - +1" above parallel - Briefs + belt

135 x 5
225 x 2
315 x 2
405 x 2
460 x 2 x 4 sets

Raw Conventional Deadlift

135 x 5
225 x 3
315 x 2
405 x 1
495 x 1
545 x 1

Step Ups w/ 2x 24kg Kettlebells 3 x 6-8s
45* GHR 2 x 12s
Band Pullthroughs w/ 3 sec pause 4 x 12s
Abs 4 x 5-15s

[NSPowerlifter]

19-DEC-10

Close Grip 2 Board

135 x 10
185 x 5
225 x 3
295 x 3
355 x 3

Shirted Bench Press

425 x 3
470 x 2
525 x 1
560 x 1 got it up but not very clean
540 x 1 smoked it!
560 x 1

Band Bench Press

225 x 5 + 1 mini band
225 x 5 + 2 mini bands
225 x 5 + 3 mini bands
225 x 5 + 3 mini bands/1 monster mini band
225 x 5 + 3 mini bands/2 monster mini bands

Tate Press 3 x 10-12s
C/S Rows 4 x 10-12s
Band Face Pulls 4 x 10-15s

A bit sick today with a cold or something, not 100% anyway

[NSPowerlifter]

20-DEC-10

Modified Russian Squat Block -Wk II (Briefs+Belt only)

135 x 5 Warmup
225 x 5 " "
315 x 3 " "
405 x 2 " "
495 x 1 Warmup
580 x 5
615 x 3
655 x 1 Belt Slipped on 2nd rep
655 x 3
685 x 1
615 x 5 PR

Abs 3 x 10-15s
Paused Band Pullthroughs 2 x 10-12s
KB(24kg ea) Walking Lunges 2 trips

Felt terrible earlier in the day, and did pretty good considering, the 685 was supposed to be a triple and would have been a PR
Did some stretching for hips,glutes and hams
All in all a good day, considering earlier in the year I could get no wheres near competing this routine

[NSPowerlifter]

Incline Speed Bench Press + 100lb Chain

Bar x 10
135 x 5
205 x 3 x 2 sets
220 x 3 x 2 sets
240 x 2 x 2 sets
260 x 2 x 2 sets

Reverse Band JM Press

225 x 10 x 3 sets

Band Delt Raises 4 x 6-8s each head
Machine Rows 5 x 10-15s
DB Shrugs 3 x 10-15s

[NSPowerlifter]

23-DEC-10

Raw Conventional Deadlift (working on form)
Shot videos for last 3 to check form

135 x 5
225 x 3
315 x 2
405 x 2
455 x 2
495 x 1
545 x 1

45* Back Raise w/ S/S Bar 4 x 5s
Band Pullthough w/ pause 4 x 8-12s
Abs w/ resistance 5 x 8-15s
KB Walking lunges 2 trips
Machine Step Ups 1 x 15 ea leg w/ 150lbs

foam roll and stretch hips, glutes, hams, IT bands

http://www.youtube.com/watch?v=ZZtq2a0v6CY

http://www.youtube.com/watch?v=xbIjnWA76H0

http://www.youtube.com/watch?v=4O-MQh71JZM

[NSPowerlifter]

26-DEC-10

Close Grip Bench Press

bar x 10
135 x 8
225 x 5
275 x 3
315 x 3
360 x 2
390 x 2

Shirted Bench Press

425 x 3
475 x 3
525 x 1
545 x 1
565 x 1

Close Grip Rack Lockouts

405 x 3
435 x 3
470 x 3
485 x 3
495 x 3
505 x 3 PR

Tricep Pushdowns 3 x 10-15s
Wide Grip Seated Row 4 x 10-12s
DB Shrugs 4 x 10-15s

Foam rolled and stretched lower back for arch
Still sick so not too bad considering

[NSPowerlifter]

27-DEC-10

Speed Box Squats + Strong Bands(200lb tension) - Parallel Box - Briefs + Belt

Bar x 5
135 x 5
225 x 2
315 x 2
420 x 2 x 4 sets

Speed Conventional Deadlift + 80lb Chain

135 x 3
225 x 2
300 x 1
300 x 1
330 x 1
330 x 1
360 x 1
360 x 1

45* GHR 4 x 8-12s
Band Pullthoughs + pause 4 x 10-12s

Stretching + foam roll glutes, hams, IT bands, hips

Skipped ABS, sore from coughing so much, still sick :(

[NSPowerlifter]

29-DEC-10

Bench Press - Warmup

135 x 6
195 x 6
235 x 6
260 x 6

Paused Bench Press (decending pause 5 sec 1st rep, 4sec 2nd rep etc.)

295 x 5
317.5 x 5 PR

Close Grip 4 Board

405 x 5
435 x 3

Close Grip 5 Board

435 x 5
455 x 5
475 x 3 PR

Close Grip Decline Bench Press

315 x 5
365 x 5

Tricep Pushdowns 2 x 10-15s
Narrow Pulldowns 4 x 10s
Facepulls 4 x 10s


Still sick, some stuff felt like crap, so back off on a few sets

[NSPowerlifter]

30-DEC-10

Switched back to conventional deadlift and finally got a decent PR

Reverse Band Conv Deadlift - Average Band -Hook Grip

135 x 5
240 x 5
300 x 3
360 x 3 + suit bottoms
420 x 3
480 x 1
540 x 1
570 x 1 + straps up loose
600 x 1 20lb PR (see video)
620 x 1 40lb PR

Band Leg Curl 4 x 10s each leg
Pullthroughs + pause 2 x 12s
Abs 3 x 20s
BB Bicep Curls 4 x 12-15s
Grip Work

http://www.youtube.com/watch?v=c8Vl8-EhQNk

[NSPowerlifter]

02-JAN-11

Reverse Band Bench Press, Raw - Strong Band

135 x 10
225 x 5
315 x 5
385 x 5
435 x 5
475 x 5
525 x 3
575 x 1
595 x 1 PR (see video)

Reverse Band JM Press - Light Band

225 x 10 x 3 sets

Band Delt Raises 2 x 10 per head
Chuck V Rows 2 x 15s

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

Still using the Anabolic Addiction Rehab, MFV and Mass Addiction with great results...I am almost never sore! Fantastic products!

[NSPowerlifter]

03-JAN-11

First week of squats with full gear, a little shaky and high, will iron this out over next 3 weeks

Had some assistance to do tonight but ended up skipping it to help my partner with technique issues.

Squats - Full Gear - work up to 90%

135 x 3
135 x 3
225 x 3
225 x 3
275 x 3
275 x 3
360 x 1 + briefs/belt
435 x 1
520 x 1
590 x 1 + suit bottoms (see video)
670 x 1 + straps up loose (see video)
755 x 1 + loose knee wraps (see video)
715 x 1 + w/o knee wraps


foam roll and stretch hips, glutes, hams


http://www.youtube.com/watch?v=_WmhMMZqy0o

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

http://www.youtube.com/watch?v=Hppf7AZcJIo

[NSPowerlifter]

05-JAN-11

Bench Press - Warmup

135 x 6
185 x 6
225 x 6
245 x 6

Paused Bench Press (decending pause 5 sec 1st rep, 4sec 2nd rep etc.)

295 x 5
325 x 5 PR

Close Grip 3 Board

385 x 5
410 x 4
435 x 2

Close Grip 4 Board

405 x 5
435 x 4
455 x 3 PR

Band Tricep Creepers 2 x 30s
KB One Arm Rows 4 x 10s
Band Delt Raise 3 x 6 each head
BB Curls 4 x 8-15s

[NSPowerlifter]

06-JAN-11

Speed Box Squats - Briefs/Belt - Parallel Box

135 x 5
225 x 3
315 x 2
405 x 2
495 x 2 x 4 sets

Speed Conv Deadlift + 80lb chain

135 x 5
225 x 2
330 x 1
360 x 1
390 x 1
420 x 1

45* GHR + MM band 3 x 12s
Abs 5 x 5-15s
Grip Work

Foam Rolled and stretched glutes, hams, hips, adductors

[NSPowerlifter]

09-JAN-11

Three weeks to go to the contest. Still ****n sick, 3 weeks now, this sucks!!

Close Grip Bench Press

Bar x 10
135 x 10
225 x 3
295 x 3
345 x 3
375 x 1 (contest grip)

Shirted Bench Press

425 x 3
480 x 1
540 x 1
577.5 x 1 (to 1 board) PR
600 x 1 (to 2 board) PR

Band Creepers 3 x 20-40s
Machine Rows 4 x 10-12s
Band Pullaparts 4 x 10-12s
BB Curls 4 x 8-15s

Foam Roll and stretch for arch

[NSPowerlifter]

10-JAN-11

I think my depth issue is due to the fact I can't get my feet out wide enough in our power rack, so I think depth will be better @ the contest in a real monolift


Squats - Full Gear - Work up to 95%

135 x 3
135 x 3
225 x 3
225 x 3
275 x 3
275 x 3
360 x 1 + briefs
435 x 1
520 x 1
590 x 1 + suit bottoms
670 x 1 + knee wraps (2M)
755 x 1 + straps up loose
800 x 1 PR (see video) Was pretty easy and a bit high

45* GHR 3 x 12s
Band Pullthroughs w/ pause 3 x 8-12s
Abs 3 x 15-25s

Foam rolled lower back,glutes


http://www.youtube.com/watch?v=Zf1DgrFxs9k

[NSPowerlifter]

Missed last night training due to ****ty weather, so added some of it to tonight's training
Again, the hook grip is the limiting factor in my deadlift, I can certainly deadlift more now than I can hold on to, had to add straps for last set.
2 weeks to the contest

Reverse Band Conv Deadlift - hook grip

135 x 5
245 x 5
310 x 3
370 x 3
435 x 3 + suit bottoms
495 x 1
555 x 1
590 x 1 + straps up loose
625 x 0 lost grip
625 x 1 + lifting straps and smoked it - 5lb PR

Band Reverse Hypers 4 x 12s
Abs 3 x 5-15s
Side Bends 3 x 10s
KB Rows 3 x 12-15s
KB Clean/Press 3 x 12s
KB Dead Snatch 2 x 5s
Grip Work 5 sets

Foam Roll and stretch Glutes, lower back, Hams, IT bands, quads, adductors

[NSPowerlifter]

16-JAN-11

Bench Press

Bar x 10
135 x 10
185 x 5
225 x 4
275 x 3
315 x 2
360 x 1

Shirted Bench Press

425 x 3
480 x 1
540 x 1 to 1 board
577.5 x 1 to 2 board
600 x 1 to 3 board PR

Tate Press 3 x 10-15s
Band Delt Raise 3 x 8 each head
Machine Rows 3 x 12s
BB Curls 4 x 8-15s

Still sick and felt like crap today, this has got to end sometime!

[NSPowerlifter]

17-JAN-11

Last heavy squat day before the contest @ 85%, my coach says my form is looking almost perfect!

Squats

135 x 3
135 x 3
225 x 3
225 x 3
275 x 3
275 x 3
360 x 1 + briefs/belt
435 x 1
520 x 1
590 x 1 + suit bottoms
670 x 1 + knee wraps
715 x 1 + straps up - EASY!

StandUps (holding on my back for 5 sec)

840 x 3

45* GHR 3 x 8-12s
Band Pullthroughs - pause @ top 3 x 8-12s
ABS 3 x 5-15s

Foam Roll and stretch lower back, glutes, hams

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs742.ash1/163493_10150380248830471_850115470_16764155_747997 6_n.jpg

[NSPowerlifter]

18-JAN-11

Last DE Bench Day before contest

Speed Floor Press + mini band

Bar x 10
135 x 10
150 x 3
195 x 3
225 x 3
255 x 3
255 x 3
300 x 3
300 x 3 + 40lb chain
300 x 3 + 40 lb chain

KB Floor Tri Extensions 5 x 8-15s (stop on floor ea rep)
KB Rows 3 x 10-12s
KB Clean & Press 4 x 12s (per arm)
Band Pullaparts 3 x 10-15s
BB Curls 4 x 8-12s

Sickness is FINALLY starting to leave me, just in time to compete I hope!

[NSPowerlifter]

20-JAN-11

Deload - 9 days out

Conventional Speed Deadlifts

135 x 5
225 x 5
300 x 1
300 x 1
330 x 1
330 x 1
360 x 1
360 x 1
225 x 5

Rev Hypers 4 x 12s
KB Swings 2 x 12s
ABS 5 x 5-15s
Grip Work

Foam roll and stretch glutes, lwr back, hams, adductors

[NSPowerlifter]

23-JAN-11

Last bench session before the contest

BenchPress

Bar x 10
135 x 10
185 x 5
225 x 5 + foam manpon
275 x 3
315 x 2
360 x 1

Shirted BenchPress

425 x 3
480 x 1
540 x 1 to 3 board
578 x 1 to 3 board

Tate Press 3 x 10-12s
Band Delt Raise 3 x 6-10s
Mach Row 3 x 10-12s
Band Curls 3 x 8-12s

Foam rolled lower back

[NSPowerlifter]

24-JAN-11

This is my last training session before my contest on the 29th, thanks ANABOLIC ADDICTION for the support and great products!!

Squats

135 x 3
135 x 3
225 x 3
225 x 3
275 x 3
275 x 3
360 x 1 + briefs
435 x 1
520 x 3 x 5 sets + suit bottoms (all nice and deep :) )

Rev Hypers 2 x 12s
Abs 3 x 15-20

Foam roll and stretch glutes, hams, hips, lower back

[CreatineAmonster]

Just subbed to your Youtube channel man great videos moving crazy Iron. Good luck at your Compitition.