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Post by bigredmachine on Jan 2, 2011 16:06:10 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 10 Sunday January 2nd, 2011 Lower Accumulation:
WU: 2 trips w/Sled, BW Squats, BW GM's, Hip Circles, and Some Stertching..
Speed Box Squats:
55x10
Added 240lbs of Chains Used on All Sets
55x6
145x5
235x4
Added Loose Belt
325x2
Added Size 50 Metal Pro Briefs
415x2x8 sets [/b]-50% of Brief Max
*Went w/a slightly wider stance today and on my last two sets I lowered the box down approx 1" from my normal height*
Superset:
G/H Raises- BWx12x4 sets
Pulldown Abs- 95x12, 120x12x3 sets[/b]
Reverse Hyper's:
90x12
180x12x2 sets[/b]
Good Workout Today. Squats went really well today and more importantly I didn't have any pain in my lower back, even though it is alittle sore right now but that's usual. I also got my briefs back today after getting altered and they worked out pretty well. There not super tight but definitely alittle more snug than what they used to be. So thank you Brian for doing that for me! I think next week I either used Bands or Straight weight for my squat work and try to stay in that 50-70% range so I don't over do it..
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Post by jesse on Jan 4, 2011 14:16:09 GMT -5
Bro, your percentage box squats are about my 1RM Impressive work
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Post by bigredmachine on Jan 4, 2011 20:12:50 GMT -5
Haha... Thanx Man!
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Post by bigredmachine on Jan 4, 2011 20:27:25 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 10 Tuesday January 4th, 2011 Upper Accumulation:
WU: 5 Minutes Cardio...
Speed Bench w/Doubled Mini Bands:
45x20 -Used Competition Setup & Grip on All Sets
Added Bands
45x10
95x5
135x3x2 sets -40% of Raw Max
145x3x2 sets -43% "
155x3x3 sets -46% "[/b]
*Kept it really light on these today especially since I have to bench again later this week*
Superset:
Seated DB Shoulder Press- 30x12, 60x12x3 sets
Band Face Pulls- Light x12x4 sets[/b]
Push-Ups:
BWx20x2 sets[/b]
10 minutes Cardio to Finish Up.
Short and Sweet Today ;D
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Post by bigredmachine on Jan 5, 2011 21:42:09 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 10 Wednesday January 5, 2011 Lower Accumulation:
WU: 5 minutes cardio, Bw Squats, Bw Good Mornings, Leg Swings, and some stretching..
Sumo Deadlifts from Floor (Raw & Beltless):
135x10 -Used Hook Grip on All Sets
225x5
315x3x2 sets -50%
345x3x2 sets -55%
375x2x2 sets -60%[/b]
Circuit:
Weighted Decline Abs- 10x15x3 sets
Back Extensions- BWx15x3 sets
Inner/Outer Hip Machine- 3x15
Dumbbell Shrugs- 75x15, 115x15x2 sets
Walking Lunges w/DB’s- BWx12, 25x12x2 sets
Single-Arm Plate Swings- 25x12x3 sets
Calf Raises on Leg Press- 200x20x3 sets[/b]
15 minutes on bike to finish up.
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Post by bigredmachine on Jan 7, 2011 20:47:28 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 10 Friday January 7th, 2011 Upper Accumulation:
WU: 5 Minutes on ellitpicall..
Reverse Band Bench Press (Raw):
45x20 -Pinky on Rings Grip
95x10
135x5
Added 2 Board & Used on All Sets
225x3
275x2
Added Reverse Green Bands
315x2
Added Wrist Wraps
365x3x2 sets
385x3x2 sets
405x2 -Switched to Competition Grip
405x4
Superset:
CG Incline Bench on Smith Machine- 135x10, 225x10x3 sets
Wide DD Pulldowns- 110x10, 170x10, 210x10x3 sets[/b]
Superset:
Standing Barbell Curls- 55x20x2 sets
Int/Ext Rotations w/Tubing- 2x25 each way[/b]
20 minutes of cardio to finish up.
Great Workout Today and a Solid Week of Training!
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Post by bigredmachine on Jan 9, 2011 16:05:39 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 9 Sunday January 9th, 2011 Lower Accumulation:
Went to MDBB Today:)
Box Squats w/Straight Weight:
55x10
145x8
235x4
325x2
415x1
Added New Pair of Metal Ace Briefs Size 50
505x2 -63%
Added Belt
555x3x2 sets -70%
595x3x2 sets -75%
645x3 -80%[/b]
*Percentages based off of old brief max*
Superset:
AB Roller- BWx12x5 sets
G/H Raises w/Plate- BWx10, 25x12x4 sets[/b]
Superset:
Reverse Hypers- 180x12, 180x15x2 sets
Plate Side Bends- 45x15x3 sets each side
Done.[/b]
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Post by bigredmachine on Jan 12, 2011 16:20:41 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 9 Wednesday January 12th, 2011 Upper Accumulation:
Wu: 5 minutes on elliptical..
Barbell Bench Press (Raw):
45x20 -Used Competition Grip on All Sets
95x10
135x5
185x4
225x4 -67%
245x4 -73%
Added Wrist Wraps
255x4 -76% & Shifted Grip Towards Weak Side
275x4 -82%[/b]
Superset:
Seated Barbell Military Press- 95x10, 135x12x3 sets, 135x30
Rope Face Pulls- 90x12, 135x12x4 sets[/b]
Superset:
Tricep Pushdowns w/V-Handle- 135x15, 225x15x2 sets, 180x20
DB Hammer Curls (Palms In)- 30x10, 40x10, 45x10, 50x10 ea[/b]
20 Minutes Cardio to Finish Up.
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Post by bigredmachine on Jan 13, 2011 19:54:49 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 9 Thursday January 13th, 2011 Lower Accumulation:
WU: 5 minutes cardio, BW Squats, BW GM's, Leg Swings, and various stretches..
Sumo Deadlifts f/Floor (Raw):
135x10 -Used Hook Grip on All Sets Today
225x5
315x3
Added Loose Belt
405x3x4 sets -65%
455x3 -73%
[/b]
Superset:
Hanging Leg Raises- BWx10x4 sets
Back Extensions- BWx12x4 sets[/b]
Mini Circuit:
Inner/Outer Hip Machine- 2x20 each way
Walking Lunges- BWx30x2 sets
Calf Raises on Leg Press- 290x25x2 sets[/b]
Done.
I tell you what I am feeling great right now ;D. The last few training sessions have really gone well for me. And if this keeps up (barring my back holds up and any other unforeseen injuries don't occur) I think I am going to break some BIG PR's come March. So those people up in Norfolk, Virginia better get their popcorn ready and prepare themselves b/c I plan on putting on Clinic when I go up there, at least at this rate anyway. Haha...
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Post by bigredmachine on Jan 16, 2011 18:28:02 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 8 Sunday January 16th, 2011 Upper Accumulation/Lower Deload:Went to MDBB Today.. Shirted Bench Press:45x20 -Used Competition Grip & Setup 95x10 135x5 185x3 Added 4 Board 225x3 275x3 Added Wrist Wraps 315x3 Added New Katana Single-Ply Bench Shirt Size 50 365x3 405x3 445x2 -Lowered to 3 1/2 Board 445x2 -Shifted Grip Towards Weak Side 455x2 -Lowered to 3 Board 415x1 -Lowered to 2 Board 425x0 -Lowered to 1 1/2 Board[/b] *Did not have a great day in my new Shirt 
Deload Box Squats w/Giant Cambered Bar (Raw):55x8 145x5 235x3 325x3 375x3 Added Belt 415x3[/b] Mini Circuit:CSR's- 115x10, 140x10 AB Roller- BWx15x2 sets Reverse Hyper- 180x12x2 sets[/b] Prehab Stuff:Standing Barbell Curls- 45x20 Int/Ext Rotations w/Tubing- 1x25 each way[/b] I was very disappointed with the way my new shirt worked today. As always I had trouble locking out on my right side, even after I shifted my grip towards my weak side. I think I found out real quick that this is not the same shirt as my metal ace one! So I think I am going to take Tony's advice use my metal ace shirt for this meet. However, I think I will still work some in my other shirt at times as kind of a backup shirt and who knows maybe I could use it as a shirt to hit a good-easy opener in (Maybe around 400ish) before jumping up 100lbs in my quadruple-ply ace shirt for a 2nd attempt. But we'll hold off on making a decision on that until later on down the road in my training. Anyway looking forward to a nice-easy deload week the rest of this week before I start picking up the intensity when I start the transmutation phase of my training cycle, which will last approximately three weeks. Also here is a link to the EFS article that I have been using as a reference during my training by Gabriel Naspinski: articles.elitefts.com/articles/powerlifting-articles/a-practical-guide-for-implementing-block-periodization-for-powerlifting/
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Post by Brian Hill on Jan 16, 2011 19:13:45 GMT -5
Cool Article. Thanks for posting it!
Dont get too disappointed in yourself with the new shirt. You haven't had a shirt on at all in a long time. We can't all be like Donnie and throw a shirt on every 6 months and smoke 600. Haha
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Post by bigredmachine on Jan 17, 2011 18:47:16 GMT -5
Yeah I guess some people could say the same thing about me when I throw my squat suit and smoke a 1000. But you're right it has been a while since I have been in a shirt but especially being that it was a completely different shirt than what I was use too. So I have already put yesterday behind me. I got plenty of time to work in my shirt(s) between now and the meet and I'm more confident now than ever going forward that I will get a good bench in come march 
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Post by bigredmachine on Jan 18, 2011 20:02:12 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 8 Tuesday January 18th, 2011 Lower Deload:
WU: 5 Minutes Cardio, BW Squats, BW GM's, BB RDL's, and Some Stretching..
Conventional Deadlifts f/Floor (Raw & Beltless):
135x10 -Used Hook Grip on All Sets
225x5
315x3
355x3[/b]
Superset:
Leg Extensions- 2x15
Back Extensions- 2x15[/b]
Done ;D
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Post by bigredmachine on Jan 19, 2011 15:14:17 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 8 Wednesday January 19th, 2011 Upper Deload:[/b][/u][/size]
WU: 5 minutes Cardio & Some Int/Ext Rotations w/Tubing..
Barbell Floor Press:
45x20
95x10
135x5
185x3
205x3
225x3[/b]
Mini Circuit:
Pulldown Abs- 100x15x2 sets
Seated CSR's- 110x15x2 sets
Push-Ups-BWx15x2 sets[/b]
Superset:
Rolling Dumbbell Extensions- 30x15x2 sets
Incline Dumbbell Curls- 25x15x2 sets
15 Minutes of Cardio to Finish Up.[/b]
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Post by bigredmachine on Jan 23, 2011 17:16:08 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet TrainingWeek 7 Sunday January 23rd, 2011 Lower Transmutation:Went to MDBB Today.. WU: 2 Trips w/Sled, BW Squats, BW Good Mornings, and Some Stretching..
Full Squats w/Texas Squat Bar:145x8 235x4 325x3 415x2 Added Size 50 Metal Ace Pro Briefs 555x2 Added Belt 645x3x2 sets (80%) 685x3x2 sets (85%) *Percentages based off an estimated 800lb brief max*[/b] Sumo 4" Block Pulls (Raw):225x6 315x3 Added Belt 405x3 Added Straps 495x3 545x3[/b] Superset:Reverse Hypers- 180x10, 230x10x2 sets Pulldown Abs- 100x10, 125x10x2 sets[/b] Good workout today overall. Nothing too exciting but I got in what I needed too. Next week for my squats I think I am going to do 1x3 w/685, 2x2 w/735 all in my briefs. Then put my suit on w/straps down and do 2x1 w/735 plus 160lbs of chains. After I that I am going to do some more block pulls to a slight lower box and add like 80lbs of chains and pull in my briefs so that I can really work on my top end
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