 | Derrick Crass on DIY – Deadlift Bloc… |
 | Karmen on I’m Back!!! |
 | juniorhvyhmmr on Strength Week 11 – … |
 | Laurie on Strength Week 11 – … |
| juniorhvyhmmr on Heavy Hammer Gym remodele… |
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
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.
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.
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.
https://twitter.com/Joshua_Thigpen
https://www.facebook.com/joshbthigpen
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
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
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.)
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
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
Heavy Hammer Gym 