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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
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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
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I wanted to get some battle ropes, they look pretty homo and trendy but like a good workout at the same time
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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
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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
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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
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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 .
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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
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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
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hey man, looking I'm really looking forward to following this, do u have a show planned?
