Boss's Road to Nationals

Discussion in 'Training Logs' started by TKEBoss, Mar 12, 2008.

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  1. TKEBoss

    TKEBoss Nelson Sexors

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    So I have been training in powerlifting for a year now and I am starting to want to compete. For my weight class 275lbs(i am 266lbs @ 6'1") the total to qualify for the USAPL nationals is 1305lbs. I have no idea as to what my max's are in any of the 3 lifts. My nutrition is horrible and I am in college so I party my ass off twice a week. Since I turned my attention to competing instead of just training I have cut my partying out a lot and have been hoggin out on protein and meat. I will be keeping this blog to keep my in order and record my training.







    Monday March 10, 2008

    Squat - suit work(inzer hardcore) singles only:

    315lbs - go down...half way, huh? I can't go down anymore(oooohhhh need more weight)
    405lbs - down and up easy
    455lbs
    500lbs(never attempted with this weight) down and up

    Kept it simple bc I didn't want to over do it since I was suppose to have a meet this coming Saturday.

    Bench - pause for 2sec
    225x3
    245x2
    265x1
    275x1

    Light on bench today because I planned on using my shirt with heavy weight wednesday due to the meet.
     
    Last edited: Feb 6, 2009
  2. TZ

    TZ Banned

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    Good luck with your training, brother
     
  3. GTLifter

    GTLifter Banned

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    :werd:
     
  4. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    ...
     
  5. TKEBoss

    TKEBoss Nelson Sexors

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    3/12/08

    Did some work with a bench shirt today. Never did it before so I called in my boy Phil Maranto to help.

    Warm up:
    225x5
    245x2
    275x1

    With the shirt:
    315x1 - this was with 2 boards on my chest. I had to kind of give a little pull on the bar for it to reach the boards. It rested on the boards and went up with ease.
    335x1 - same as with 315.
    365x1 - two board, got it to the board easily, no pulling. Went up with out a problem.
    365x1 - single board, did two 1rep sets with the single board. Both reps went up easily.
    365x1 - unracked it(i said "holy shit" in my mind) went down and had to fuckin make it touch my chest. Hit my chest got it up 3/4 the way and had help the last 1/4.
    365x1 - BOOM! Fuckin beasted that rep. Down to my chest and up with no help.
    365x1 - went down but not up. My partner said I did have it "locked" in.

    Took the shirt off and did two sets.
    315x1 - down and up easy, even lock out.
    275x5 - easy set, completed all reps with no help.

    Incline: [email protected]
    JM presses: [email protected]

    The shirt was a different animal than I expected. Pinched my arms, but when I took it off I had some kick ass bruise lines on the back of my arms. Learned a lot today, my training partner has great advice and was a big motivational force. Great day!
     
  6. GTLifter

    GTLifter Banned

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    what shirt are you using?
     
  7. TKEBoss

    TKEBoss Nelson Sexors

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    Its a Titan shirt my friend wore at World's a few years back. Titan sponsored him and made it for him. There is no labelling on it except the tag with Titan and the size written on it. With that being said, we think its a F6.
     
  8. TKEBoss

    TKEBoss Nelson Sexors

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    3/12/08

    YAY!!!!!!!

    During a bball game landed on my right ankle. The bitch is the size of a golf ball. Im RICE'n now. In the am if it is still bad and Im running a fever I will go get it checked out.


    I pray it aint fuckin broke.
     
  9. TKEBoss

    TKEBoss Nelson Sexors

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    3/13/08


    Went to the doctor's today. Said my ankle is a severe sprain. Gonna have to take it easy for two weeks. Depending on pain/strength of my ankle I can start light squats/deads in two weeks.

    I'm gonna go to the gym tomorrow and work a light bench, and use the arm pedal cardio machine.
     
  10. TKEBoss

    TKEBoss Nelson Sexors

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    3/15/08

    Just a quick update.

    Ankle/foot is still really swollen, but the pain has dropped alot. I can put weight on it and walk with a limp now. Plantarflexion and dorsiflexion is a lot easier and less painful. I think its going to bounce back quicker than I thought.
     
  11. TKEBoss

    TKEBoss Nelson Sexors

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    3/17/08


    Today I just went into the gym to do something, anything. I was going stir crazy sitting around with the g/f doing homework and watching god damn vh1.


    Bench(feet up/pause)
    4x8 @ 185

    Bench(half reps off the rack)
    3x5 @ 225

    Lat pull downs
    3x8 @ 130, 140, 150


    Today I went really light. I got tired though. I haven't moved much the past 4 days. I am just all around pissed at myself for messing up my ankle. That and the fact it takes me double the time to walk to places. I get a lot of drive with my feet on bench so I put them on the seat as to not put more stress on the ankle.
     
  12. TKEBoss

    TKEBoss Nelson Sexors

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    I have a fucking BIONIC ankle. My foot is still swollen and looks like a fuckin marshmellow, but pain is gone finally gone. Its just a little tight. Gonna play it cool for another week and let the magic fly.


    There is a strongman competition I might try for and a bench meet at the beginning of May. I might try a denim bench vest for that.
     
  13. TKEBoss

    TKEBoss Nelson Sexors

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    So after a two week ban Im back. My ankle is almost 100% still cant run full speed, can't jump with max force, but I am walking correctly and have been able to deadlift(still havent tried squats).


    Monday March 30

    Bench:
    225x6 with blue band and 2 board
    245x5 with blue band and 2 board
    275x3 with blue band and 2 board
    275x1 with 2 board
    315x1 with 2 board
    315x1 with 1 board

    Pull downs:
    150x4x10

    Leg press:
    300x4x8
     
  14. TKEBoss

    TKEBoss Nelson Sexors

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    Wednesday April 2

    Deads:
    225x5
    315x3
    345x3
    375x3
    405x1
    405x1
    315x3

    Incline Bench:
    135x8
    185x6
    185x6
    225x4

    Leg curls:
    110x3x8
     
  15. knucks

    knucks Active Member

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    Keep at it. GL
     
  16. TKEBoss

    TKEBoss Nelson Sexors

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    Ok I decided I need to keep my diet in check. I eat like a slop so I need some structure and keep the partying down.


    Saturday April 5th 2008

    Breakfast:
    70g protein shake
    2 cups of wheat thins

    Lunch:
    12" steak n cheese(swiss) on wheat with light chipolte sauce

    Dinner:
    Frozen Chicken Parmesan dinner

    After Dinner:
    2 cups of frosted flakes and 1 cup of milk

    40g protein shake
     
    Last edited: Apr 6, 2008
  17. TKEBoss

    TKEBoss Nelson Sexors

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    Sunday April 6th 2008

    Woke up ate 2 cups of frosted flakes and 1 cup with a peanut butter sandwich on white bread.

    SLAMMED the new angus beef, mashed potato, bacon, bbq burger at burger king, with a large fry.

    4 buffalo chicken strips, baked potato with butter, 3 rolls

    40g protein shake

    I couldn't eat much cuz some of my frat bro's started painting the floor in our house and I couldn't get to my room so I bummed off the gf.
     
  18. TKEBoss

    TKEBoss Nelson Sexors

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    Monday April 7th 2008

    Put the shirt on today, felt ALOT better than the first time.

    Warm up:
    135x2x8

    With shirt:
    315x1
    315x1
    335x1
    365x1 on 2 board
    365x1

    Went pretty fuckin good today. Felt great.

    Tried some squating

    Box Squats:
    150x8
    150x8
    250x5
    250x5

    Ankle felt ok. I might put a suit on Wednesday.
     
  19. TKEBoss

    TKEBoss Nelson Sexors

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    Wednesday 9th 2008 April

    Deadlift:
    225x5
    315x5
    335x3
    375x3
    405x1
    425x1

    After the 425 I tried to put on one of my buddy's DL suit, didn't happen after 15 minutes of struggling to get the straps over my shoulders.

    Vbar pull downs:

    120x3x8

    Bench press with 1 board:
    135x8
    225x5
    225x5
    245x3
    245x3

    I tried something different today. I unscrewed an end to a bar(so I had just the thick part) then loaded it up with some weight. I picked it up as if I was doing stone lifts. I never ever done this so it was just experimental and for fun.

    1st load: 100x5 lifts
    2nd: 145x3
    3rd: 165x3
    4th: 200x1
    5th: 200x1

    For the 200lbs I just picked it up and bear hugged it to my chest. All the other sets I was able to put on my shoulder.
     
  20. TKEBoss

    TKEBoss Nelson Sexors

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    Today after a 3 day break I went in with a new attitude. I feel as if I have slacked off due to the ankle, which is smart, but I just feel like a lazy load.


    Squat:
    185x8
    225x6
    245x6
    265x6
    295x4

    Kept it light because this was the first real squat day in a looonnnngggg time. I was gassed after doing these.

    Bench:
    185x6
    225x6
    255x4
    275x4
    295x2

    Deads:
    225x8
    275x6
    315x6
    365x4
    395x2


    Today wasn't a maximum type of day. I dunno if our coach was just tryin to break us with all the reps and 3 lifts in one day but for the next two days we are doing all 3 lifts each day. Wednesday is going to be light. Friday will be moderate.
     
  21. TKEBoss

    TKEBoss Nelson Sexors

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    Wednesday April 16

    Didn't get to make it to practice today so I did somethings on my own at the gym. I stayed with the main guidelines that coach had for the week, which is all 3 lifts each day.


    Bench:
    185x8
    185x8
    225x6
    225x6
    275x4

    All were pause reps. Felt really good.

    Squats:
    135x10
    225x8
    275x5
    315x3
    375x3
    315x5

    Deads: Today I did something kinda fun and different just to see. I did them quickly and used overhand grip with both hands instead of the typical over under grip. I took less than a minute between each set.

    225x8
    225x8
    275x6
    275x6
    315x3


    I was sore as fuck today from monday so I was gettin tired. However, I feel like a champ an hour after the workout.
     
  22. TKEBoss

    TKEBoss Nelson Sexors

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    Today I played 8 games of volleyball in ankle deep mud for a extra cirricular activiy. We won...now to the gym.

    I kinda got nervous because we were suppose to do all 3 lifts 3 days this week. I didn't feel comfortable doing that kind of load esp coming off of my injury so I changed it today.

    Bench:
    135x3
    225x3
    245x3
    255x3
    265x3

    Kept it light on bench due to 2 previous days of solid work.

    Instead of DL I did Tbar rows:
    135x5
    180x5
    200x5

    Instead of squats I did light Good mornings:
    135x3x8

    Knee lifts:
    3x10

    Russian twist with 15lbs ball:
    3x12


    I need to start losing weight. I finally WANT to start loosing weight so I gotta get my cardio in check and drop these pounds.

    35 minutes with 30 seconds and 1min of high intestity every 2 or 3 minutes throughout the 30 minutes.
     
  23. TKEBoss

    TKEBoss Nelson Sexors

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    Please anyone feel free to make suggestions or critiques or comment on what I am doing. Im just blindly following the path my PL coach is tellin me to do.
     
  24. TKEBoss

    TKEBoss Nelson Sexors

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    April 21 Monday

    Threw on the bench shirt again today. This is what I did....

    315x4 with 3board
    315x2 with 2board
    315x2 no board
    335x2
    335x1
    355x1


    Got all these up easily. I noticed when I have my middle finger on the ring I dont have as much power. I changed it to the pinky slightly on the ring and beasted the reps.


    I kept squat light today so I can go heavier Friday.

    150x8
    200x6
    200x6
    225x5
    225x5

    Snap presses, also done fairly light:
    105x4x8


    Cardio:

    I did the hexagon jumping thing 5 times with 10 second breaks.
    Jumped rope for 3 minutes with no break longer than 10 seconds.
    Treadmill for 15 minutes at 3.5mph at a 3.0 incline.
     
  25. TKEBoss

    TKEBoss Nelson Sexors

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    Wednesday April 23

    Work some more bench today and did two reps of eccentric work

    Bench:
    225x4
    225x4
    245x4
    255x4

    Eccentric Bench:
    450x1
    450x1

    Totally mind fucked me. I rarely put this much on my back much less try and lower it to my chest. After I got the 1st rep done I grew some balls and got comfortable with the 2nd one. Pretty cool doing that(never done it before).

    Deads:
    225x6
    275x6
    365x2
    365x2

    Kept it moderate on deads today because thats what I was told to do since the bench meet is in two weeks. Is that the right thing to do? Or can I go balls to the wall until the week of the competition?

    Abs:

    Knee to chest:
    3x12

    Good mornings: here I took a 15kg plate, bear huged it, semi squatted and bent over.

    3x15

    Cardio:

    15mins on treadmill 3minutes @ 3.5, 1min @ 5.0. Did this interval for 15mins.

    10 half court sprints

    2 laps around the court
     
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