Archive for September, 2014

Workout – 9/29/14

Posted: September 30, 2014 in Training Journal
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Maximum Effort Squat –

AM:

Stiff Leg Deadlift – 80% x 15 reps x 3 sets – 155 lbs

Abdominal Crunch – Bodyweight x 30 reps x 3 sets

PM:

(Per Shawn Frankl’s suggestion) Light Squat – 135 x 5 x 3, 225 x 5 x 3

Leg Extension/Curl – 80% x 12 reps x 3 sests – 135 lbs

Calf Raise – 80% x 25 reps x 3 sets – #20 on calf machine

Barbell Curl – 30 x 12, 40 x 12, 40 x 10

Upright Row – 50 x 12 x 3

Standing Straight Arm Lat Pulldown – 100 x 10 x 3

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My first powerlifting meet was awesome!  Over all I think I did pretty good.  I got 2nd place in the 242 lb weight class.  I didn’t hit all of my goals but I did PR.

Squat – wanted 485. 1) 405 Good 2) 425 Miss (not low enough) 3) 462 Miss (went too low and couldn’t stand up)

Bench – wanted 320. 1) 270 Good 2) 301 Good 3) 325 Good

Deadlift – wanted 500. 1) 405 Good 2) 455 Good 3) 501 Miss (but got it up using strongman method)

Total – 1185

I will post more pictures later.
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Weigh-In and PR’s

Posted: September 26, 2014 in Announcements
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This evening is my weigh-in for the SPF Rick Hussey Tribute Meet tomorrow.  This is my first ever powerlifting meet.  I will be competing against professional lifters.  My goals for this first meet are to 1) Hit at least my current PR, 2) Not miss a lift, and 3) Hit 320 on Bench Press, 485 on Squat, and 500 on Deadlift for a total of 1,305 lbs.

Josh Thigpen

Posted: September 25, 2014 in Announcements

For any of my blog followers who are interested in Josh Thigpen’s Cube Method for Strongman 2.0 please contact him to get a copy for yourself.  Here are some ways you can reach him.

http://www.jtsstrength.com

https://twitter.com/Joshua_Thigpen

https://www.facebook.com/joshbthigpen

joshthigpenherchold

Workout – Thursday 9/25/14

Posted: September 25, 2014 in Training Journal
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Deload Day #4

Today I tried out my NEW singlet from Inzer.  It is one size larger than the other one I had ordered.

Squat – 135 lbs x 5 reps x 1 set

Deadlift – 135 lbs x 5 reps x 1 set

Bench Press – 135 lbs x 5 pause reps x 1 set

Bicep Curl – 20 lbs x 15 reps x 3 sets

Tricep Extension – 20 lbs x 15 reps x 3 sets

Dumbbell Row – 20 lbs x 20 reps x 3 sets

Workout – Wednesday 9/24/14

Posted: September 25, 2014 in Training Journal
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Deload day # 3

Today I did mainly accessory exercises.

Bicep Curl – 20 lbs x 15 reps x 5 sets

Tricep Extension – 20 lbs x 15 reps x 5 sets

Bench Press – 135 lbs x 5 pause reps x 8 sets

Workout – 9/23/14

Posted: September 23, 2014 in Training Journal
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Deload Day #2:

Today was the first day I trained wearing my new Inzer singlet.  I will post a review of that in the product review section at a later time.  I just ran through the motions on bench, squat, and deadlift with 135 lbs just to get the feel for the singlet.  It was a bit funny at first, but I got used to it rather quickly and liked it on the bench and deadlift, not so much on the squat.  But anyway, here is my workout for the day.

Bench Press –  135 lbs x 5 reps x 1 set

Squat – 135 lbs x 5 reps x 1 set

Deadlift – 135 lbs x 5 reps x 1 set

Bicep Curl – 20 lbs x 15 reps x 5 sets

Tricep Extension – 20 lbs x 15 reps x 5 sets

One Arm Dumbbell Press (Strongman Style) – 62 lbs x 10 reps x 2 sets (this is done with a loadable dumbbell, but it only has a 1 inch grip.  I am going to get Fat Gripz next month.)

Workout – Monday 9/22/14

Posted: September 23, 2014 in Training Journal

Hey everyone,  sorry it has been a while.  Having a newborn is throwing off my schedule a “bit.”  So, because I have a powerlifting meet coming up this Saturday I have decided to forego the regularly scheduled Cube method workout and substitute a light/deload week.  Today is my last heavy day and I did bench and deadlift.  Here are my numbers:

AM at Heavy Hammer Gym:

Bench Press – 135 x 10, 185 x 5, 225 x 5, 275 x 3 x 3 sets

PM at Big Iron Gym:

Bench Press – 135 x 5, 225 x 5, 275 x 3, 315 x 1

Deadlift – 135 x 1, 225 x 1, 315 x 1, 405 x 1, 455 x 1

Preacher Curl – 25 x 10, 30 x 10

Hammer Curl – 35 x 10

Shoulder Shrug – 25 x 35, 30 x 30, 35 x 25, 55 x 20 x 3 sets

Maximum Overhead Press Day –

Maximum Overhead Press – 95% x 2 reps x 5 sets (I have never tried to max on this before so my numbers were a little off) 45 lbs, 95 lbs, 135 lbs, 185 lbs, 185 lbs.

Close Grip Bench Press – 80% x 8 reps x 3 sets – 185 lbs

Dumbbell Incline Press – 80% x 10 reps x 3 sets – 45 lbs, 50 lbs, 50 lbs

Shoulder Shrug – 80% x 10 reps x 3 sets – 60 lbs, 65 lbs, 100 lbs

Didn’t do the Kaz Press made famous by World’s Strongest Man Bill Kazmaier

Workout – Monday 9/15/14

Posted: September 16, 2014 in Training Journal
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Repetition Squat Day:

Repetition Squats – (supposed to be 80% x 10 reps x 1 set) I ended up only doing 5 sets of 5 reps with 45, 135, 185, 225, 275.  I read an article that talked about increasing weights by 40-50 lbs per set to get up to work loads.  I tried it out.  I think I started too low because I got really spent before I even got to my work load sets.

Leg Extension/Curl – 60% x 12 reps x 3 sets – 100 lbs

Calf Raise – 60% x 25 reps x 3 sets – I am not sure how much I did on this one.  At the gym they have a standing calf raise machine and the plates are numbered 1-40 or something like that.  I did my sets with the ones marked 18, 19, and 20.

Reverse Hyperextension – Bodyweight x 12 reps x 3 sets

Abdominal Crunches – Bodyweight x 30 reps x 3 sets

Maximum Squat – (the only reason I did this was to figure out my max for the powerlifting competition at the end of the month) 135 x 5, 225 x 5, 315 x 3, 405 x 1, 455 x 1