supermagnamon Posted January 31, 2006 Author Share Posted January 31, 2006 Squats with Muscle Crain's Genesis Power Suit with No Belt (I don't wear any belts for training.) Warm-Up 1 set- 5 reps- 315lbs Straps Down and No Wraps 1 set- 3 reps- 405lbs Straps Down and No Wraps Workout 1 set- 2 reps- 495lbs Straps Down and No Wraps 1 set- 1 rep- 585lbs 1 set- 1 rep- 635lbs 1 set- 1 rep- 675lbs 1 set- 1 rep- 695lbs 1 set- 1 rep- 705lbs Failure Comments: The suit is great for training. I felt pretty good. Next time, I should get the 705lbs. No assistance work on MAX days for now on. On February 19, I hope to hit around the neighborhood of 725lbs- 750lbs at the Fit Expo. The workout felt pretty good, because between one of my sets, I asked one of the trainers out at the gym and she said yes, which was pretty cool. I had to keep it on the DL, because I don't want any of the other trainers to get suspicious, since I used to work at the gym and manage the place. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 1, 2006 Author Share Posted February 1, 2006 Deadlifts with Muscle Crain Genesis Deadlift Suit Warm-Up 1 set- 3 reps- 315lbs DO with and Straps down 1 set- 3 reps- 405lbs No Straps and Straps down Workout 1 set- 1 rep- 495lbs 1 set- 1 rep- 545lbs 1 set- 1 rep- 595lbs 1 set- 1 rep- 615lbs Straps 1 set- 1 rep- 620lbs Straps 3 sets- 3 reps- 545lbs Straps Rack Deadlifts Workout 3 sets- 2 reps- 700lbs Barbell Shrugs with straps Workout 4 sets- 10 reps- 515lbs Comments: My back was sore for about 5 minutes after the workout. I just wanted to see how well I would do with this training suit. I think I should of put more weight after the 620lbs DL, but I wanted to make sure that I didn't over do the workout, so I drop the weight and went for a couple of reps. Next week, I'll try for 635lbs or 645lbs. I have a little more than 2 weeks left before my first full meet, so I want to make sure that I will be in good condition for the DL on that day. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 2, 2006 Author Share Posted February 2, 2006 Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.) Warm-Up 1 set- 10 reps- Bands only 1 set- 5 reps- 135lbs + Bands Workout 8 sets- 3 reps- 240lbs + Bands Push Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.) Warm-up 1 set- 10 reps- Bands only Strict Press 1 set- 5 reps- 135lbs + Bands Strict Press Workout 3 set- 5 reps- 205lbs + Bands DB Clean and Press Warm-Up 1 set- 2 reps- 65lbs on each hand 1 set- 2 reps- 70lbs on each hand Workout 1 set- 1 rep- 100lbs on each hand 1 set- 1 rep- 115lbs on each hand 1 set- 1 rep- 120lbs on each hand Cybex Flat Bench Press Machine Warm-Up 1 set- 6 reps- 180lbs Workout 3 sets- 5 reps- 360lbs Decline Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.) Warm-Up 1 set- 10 reps- Bands only 1 set- 5 reps- 135lbs with Bands Workout 5 sets- 5 reps- 235lbs + Bands Tricep Rope Pushdowns Warm up 1 set- 10 reps- 50lbs Workout 4 sets- 8 reps- 110lbs Cable Rows Warm up 1 set- 10 reps- 120lbs Workout 1 set- 8 reps- 250lbs 1 set- 8 reps- 270lbs 1 set- 8 reps- 280lbs 1 set- 6 reps- 300lbs T-Bar Rows Warm up 1 set- 10 reps- 90lbs 1 set- 8 reps= 135lbs Workout 4 sets- 6 reps- 205lbs No Comments Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted February 2, 2006 Share Posted February 2, 2006 Ronnie, sorry if I missed it, but what are your goal lifts for your upcoming meet? Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 2, 2006 Author Share Posted February 2, 2006 Ronnie, sorry if I missed it, but what are your goal lifts for your upcoming meet? Well, they will be a patethic 725lbs Squat, 450lbs Bench and a 650lbs Deadlift. I will compete as a Junior and in the Open division for the Bench and Deadlift only, and also I will compete at the Full Meet as well, but it's only an Open division meet. Surprisingly, based on the numbers I went by on the last 7 Full Meets in CA, if Josh Bryant doesn't show up, I should be able to take Best Lifter award in the Full Meet that day as a HW. Thanks for looking at my powerlifting, Eric. I really appreciate it. This is the Western Cup for the USPF, so if I win first place for my weight class, then I get to compete at the Mountaineer Cup, which will be awesome dude. This is my first full meet and a big learning experience for sure. http://www.thefitexpo.com/powerlifting.htm http://www.powerliftingca.com/ Quote Link to comment Share on other sites More sharing options...
Muscle Turtle Posted February 2, 2006 Share Posted February 2, 2006 STRONG! Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted February 2, 2006 Share Posted February 2, 2006 Ronnie how do you set up the bands on the push press? jeremy Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted February 3, 2006 Share Posted February 3, 2006 Well, they will be a patethic 725lbs Squat, 450lbs Bench and a 650lbs Deadlift. I wish I had pathetic lifts like that! Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 3, 2006 Author Share Posted February 3, 2006 Ronniehow do you set up the bands on the push press? jeremy I first place weights on top of the bands and then attach the bands to barbell. Check out this vid from the Diesel Crew, then you can see what I mean: http://www.dieselcrew.com/videos/chosen.wmv Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 3, 2006 Author Share Posted February 3, 2006 Well, they will be a patethic 725lbs Squat, 450lbs Bench and a 650lbs Deadlift. I wish I had pathetic lifts like that! Well, my lifts before my car accident when I was 21 were 500lbs Bench, 650lbs Deadlift, and Squat 900lbs. Even though, these were gym lifts, you can imagine what level I should be at right now. It took me about 2 1/2 yrs to get to that level and after the car accident, it took me a year and half to get to the level I am at now. I'm a natural 275lb lifter, but the only reason I compete at the 308lb weight class, so far is because, I want to get use to that weight and break Brian Sider's USPF's Jr. division total. Personally, I don't think that I can break Scott Smith's record at the USPF 275lb Weight Class for the Jr.'s division, which is a 2050lb total and I'm running out of time. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted February 3, 2006 Share Posted February 3, 2006 Incredible lifts, Ronnie! I'll be looking forward to hearing of just how great you do at the meet. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted February 4, 2006 Share Posted February 4, 2006 Well, they will be a patethic 725lbs Squat, 450lbs Bench and a 650lbs Deadlift. I wish I had pathetic lifts like that! Well, my lifts before my car accident when I was 21 were 500lbs Bench, 650lbs Deadlift, and Squat 900lbs. Even though, these were gym lifts, you can imagine what level I should be at right now. It took me about 2 1/2 yrs to get to that level and after the car accident, it took me a year and half to get to the level I am at now. I'm a natural 275lb lifter, but the only reason I compete at the 308lb weight class, so far is because, I want to get use to that weight and break Brian Sider's USPF's Jr. division total. Personally, I don't think that I can break Scott Smith's record at the USPF 275lb Weight Class for the Jr.'s division, which is a 2050lb total and I'm running out of time. Holy hell! You'll be back there some day! Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 4, 2006 Author Share Posted February 4, 2006 Box Squats Warm-Up 1 set- 2 reps- 225lbs 1 set- 2 reps- 315lbs 1 set- 2 reps- 405lbs Workout 2 set- 1 rep- 495lbs 1 set- 1 rep- 545lbs 1 set- 1 rep- 585lbs Sumo Deadlifts Warm-Up 1 set- 2 reps- 315lbs DO grip 1 set- 2 reps- 405lbs Workout 1 set- 1 rep- 495lbs 1 set- 1 rep- 545lbs 1 set- 1 rep- 565lbs Leg Presses Warm-Up 1 set- 10 reps- 540lbs Workout 1 set- 10 reps- 810lbs 1 set- 8 reps- 1080lbs 1 set- 6 reps- 1170lbs 1 set- 5 reps- 1350lbs Plyometric Jumps over 33" Box Workout 5 sets- 8 reps- 1 min rest between each set Box Plyometric Jumps over 33" Box from 9" Box Workout 5 sets- 1 rep- 30 seconds rest between each set Comments: Thanks everyone for your support and comments. I hope to kick some @$$. The next workout, I will start using bands again on light to med workouts on leg days. Hopefully, I can still be faster on my lifts before competition. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 5, 2006 Author Share Posted February 5, 2006 Bench Press Warm-Up 1 set- 10 reps- 135lbs 1 set- 5 reps- 185lbs Workout 1 sets- 3 reps- 315lbs 2 sets- 3 reps- 335lbs 1 set- 2 reps- 345lbs 1 set- 2 reps- 365lbs 1 set- 8 reps- 280lbs Clean and Press Warm-up 1 set- 5 reps- 135lbs Strict Press 1 set- 3 reps- 185lbs Strict Press Workout 1 set- 6 reps- 225lbs Strict Press 1 set- 5 reps- 230lbs 1 set- 5 reps- 245lbs 1 set- 3 reps- 250lbs Decline Barbell Press Workout 1 set- 10 reps- 225lbs 1 set- 6 reps- 295lbs 1 set- 6 reps- 305lbs 1 set- 6 reps- 315lbs 1 set- 6 reps- 325lbs Close Grip Bench Press Workout 5 sets- 6 reps- 275lbs Wide Grip Cable Rows Warm up 1 set- 10 reps- 120lbs Workout 4 sets- 8 reps- 300lbs No Comment Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 7, 2006 Author Share Posted February 7, 2006 Squats with Muscle Crain's Genesis Power Suit with No Belt Warm-Up 1 set- 6 reps- 315lbs Straps Down and No Wraps 1 set- 3 reps- 405lbs Straps Down and No Wraps Workout 1 set- 2 reps- 495lbs Straps Down and No Wraps 1 set- 1 rep- 585lbs 1 set- 1 rep- 635lbs 1 set- 1 rep- 675lbs 1 set- 1 rep- 695lbs 1 set- 1 rep- 705lbs Deadlifts with Muscle Crain's Genesis Power Suit with No Belt Warm-Up 1 set- 3 reps- 315lbs DO grip and Straps down 1 set- 3 reps- 405lbs Straps down Workout 1 set- 1 rep- 495lbs 1 set- 1 rep- 545lbs 1 set- 1 rep- 595lbs 1 set- 1 rep- 615lbs 1 set- 1 rep- 625lbs Straps 3 sets- 1 rep- 555lbs Sumo Style Barbell Shrugs with straps Workout 4 sets- 10 reps- 515lbs Comments: I wanted to see what I would do with squats and deadlifts on the same day. I thought I did okay. I adjusted the suit this time to be tighter. On the squats, I should of just left it alone, because I wasn't in my groove when the suit was tight, but on the deadlift this suit was better than my deadlift suit for training. My grip was not taxed at all, so I feel great with that. Hopefully, when I get my competition suits next week and try them on, I hope I can push and pull more. I was very tired by the time I got into the Shrugs. After the workout, I was finished and spent with no energy left to lift, but to drive home. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 8, 2006 Author Share Posted February 8, 2006 1st Workout at Gym Bench Press Warm-Up 1 set- 10 reps- 135lbs 1 set- 6 reps- 185lbs Workout 8 sets- 3 reps- 275lbs 4 sets- 3 reps- 250lbs Clean and Push Press for Reps Warm-up 1 set- 5 reps- 135lbs Strict Press 1 set- 5 reps- 185lbs Strict Press Workout 3 sets- 6 reps- 255lbs Upright Rows Warm-up 1 set- 5 reps- 135lbs 1 set- 5 reps- 185lbs Workout 3 sets- 8 reps- 225lbs Smith Machine Incline Bench Press Warm-Up 1 set- 10 reps- 90lbs Workout 4 sets- 8 reps- 230lbs Close Grip Bench Press Workout 5 sets- 6 reps- 275lbs 2nd Workout at Home Push Ups with Bands (Bands equivalent to 75lbs to 150lbs of resistance.) Workout 4 sets- 20 reps Crunches on Dyna Disc with Weight Workout 4 sets- 20 reps- 10lbs Comments: I stopped early on my first workout, because I was parking in the street and I didn't have that much time on the parking meter, so I had to be quick. Luckily, it only took me 5 minutes to get home, so I finished off with some Band Push Ups and Crunches. Right after that, I did my grip workout and that was it. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 9, 2006 Author Share Posted February 9, 2006 Box Squats with Bands (Bands equivalent to 75lbs to 150lbs of resistance.) Warm-Up 1 set- 3 reps- 135lbs with Bands 1 set- 3 reps- 225lbs with Bands Workout 6 sets- 3 reps- 365lbs with Bands 4 sets- 3 reps- 405lbs with Bands Front Squats Warm-up 1 set- 10 reps- 135lbs 1 set- 8 reps- 225lbs Workout 2 sets- 5 reps- 275lbs 1 sets- 3 reps- 295lbs 1 sets- 3 reps- 315lbs Plyometric Jumps over 34" Box Workout 5 sets- 6 reps- 1 min rest between each set No Comments Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 10, 2006 Author Share Posted February 10, 2006 Deadlifts with Bands (Bands equivalent to 75lbs to 150lbs of resistance.) Warm-Up 1 set- 3 reps- 135lbs with Bands 1 set- 3 reps- 225lbs with Bands Workout 1 sets- 3 reps- 315lbs with Bands 8 sets- 3 reps- 365lbs with Bands 3 sets- 3 reps- 455lbs with No Bands DO Barbell Rows Warm-Up 1 set- 10 reps- 135lbs 1 set- 8 reps- 225lbs Workout 5 sets- 8 reps- 295lbs Cable Rows Warm-up 1 set- 10 reps- 140lbs Workout 3 sets- 8 reps- 280lbs 2 sets- 6 reps- 300lbs Barbell Shrugs Warm-up 1 set- 6 reps- 405lbs DO Workout 5 sets- 10 reps- 495lbs with Straps Leg Curls Warm-Up 1 set- 10 reps- 90lbs Workout 4 sets- 8 reps- 215lbs Comments: Workout was good. I tried my new Adidas Equipment Weightlifting Shoes and they are the best shoes I've ever used in a workout. I love these shoes, I can't wait to try them on for push pressing and squats. I tried them out today to break them in. Next time, when I deadlift, I will use more normal deadlift shoe, which is my Adidas Wrestling shoes. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 11, 2006 Author Share Posted February 11, 2006 Bench Press Warm-Up 1 set- 10 reps- 135lbs 1 set- 6 reps- 185lbs Workout 2 sets- 3 reps- 320lbs 1 set- 3 reps- 335lbs 1 set- 3 reps- 345lbs 1 set- 2 reps- 365lbs 1 set- 8 reps- 280lbs Decline Barbell Press Warm-Up 1 set- 8 reps- 225lbs Workout 3 sets- 6 reps- 325lbs Comment: I'll do some shoulder and tricep work when I get home after work. I had to finish my workout early, because I had to go to work early today. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 12, 2006 Author Share Posted February 12, 2006 Squats with Muscle Crain's Genesis Power Suit with No Belt Warm-Up 1 set- 6 reps- 315lbs Straps Down and No Wraps 1 set- 3 reps- 405lbs Straps Down and No Wraps Workout 1 set- 1 rep- 495lbs Straps Down and No Wraps 1 set- 1 rep- 585lbs 1 set- 1 rep- 635lbs 1 set- 1 rep- 675lbs 1 set- 1 rep- 695lbs 1 set- 1 rep- 705lbs 1 set- 1 rep- 710lbs Front Squats Warm-up 1 set- 6 reps- 225lbs Workout 1 sets- 3 reps- 275lbs 1 sets- 3 reps- 295lbs 1 sets- 3 reps- 315lbs 1 sets- 3 reps- 335lbs 1 sets- 3 reps- 345lbs Zercher Squats from Bottom Parallel Position Warm-Up 1 set- 3 reps- 315lbs Workout 1 set- 3 reps- 405lbs 1 set- 2 reps- 455lbs 1 set- 1 rep- 475lbs No Comments Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted February 12, 2006 Share Posted February 12, 2006 Man, you're strong! Nice bench, deads and squats! Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 14, 2006 Author Share Posted February 14, 2006 Deadlifts with METAL PRO Deadlift Suit Warm-Up 1 set- 2 reps- 315lbs Straps Down 1 set- 2 reps- 405lbs Straps Down 1 set- 1 rep- 495lbs Straps Down Workout 1 set- 1 rep- 545lbs 1 set- 1 rep- 585lbs 1 set- 1 rep- 635lbs 1 set- 1 rep- 655lbs 1 set- 1 rep- 655lbs With Straps Deadlifts with METAL PRO Deadlift Suit with Straps Down and use Harbinger Straps Workout 1 set- 1 rep- 675lbs 1 set- 1 rep- 695lbs 1 set- 1 rep- 715lbs 1 set- 1 rep- 725lbs 1 set- 1 rep- 745lbs Deadlifts with METAL PRO Deadlift Suit with Straps Down and with Bands (Bands equivalent to 10lbs to 25lbs of resistance.) 30 seconds rests between sets. Workout 5 sets- 3 reps- 405lbs + Bands Barbell Shrugs Workout 5 sets- 10 reps- 495lbs with Straps Cable Rows Warm-up 1 set- 10 reps- 140lbs Workout 5 sets- 8 reps- 300lbs Comments: Workout was great. I used my METAL PRO Deadlift Suit and my Adidas Wrestling shoes on this workout. The suit is great, even though I had a hard time getting down to touch the bar, since the suit is tight, but after a couple workout sets, I settled in with it and kick some @$$. My grip was tired after my first set of 655lbs. After the workout, my forearms and traps were sore and they are still sore as I type right now. I love this suit. It's the best and only deadlift suit that I'll ever compete in. As far as competition goes, I found out in the Open full meet that I have one competitor that I have to really worry about. It's Scott Smith. He owns the 275lbs Jr. Total AR for the USPF for the past 20 years. He's forty something, but he's still bad @$$. I think I want to stay with the 308lb weight class, to just be number one in a weight division in the open division, but I'm still debating what weight class I want to be in since, I'm 280lbs and I have 6 days before weigh-in to find out my answer. Damn. Why did he have to be in the 275lb weight class? Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 15, 2006 Author Share Posted February 15, 2006 Squats with Muscle Crain's Genesis Power Suit with No Belt Warm-Up 1 set- 5 reps- 315lbs Straps Down and No Wraps 1 set- 2 reps- 405lbs Straps Down and No Wraps Workout 1 set- 1 rep- 495lbs Straps Down and No Wraps 1 set- 1 rep- 585lbs No Wraps 1 set- 1 rep- 635lbs 1 set- 1 rep- 675lbs 1 set- 1 rep- 695lbs 1 set- 1 rep- 705lbs 1 set- 1 rep- 715lbs Comments: Unfortunately, I can't fit in my Titan Centurion Squat Suit, so I'll just be using my Muscle Crain's Genesis Power Suit. I will be using a belt at the Fit Expo, because I will need all the help that I can get. Man, I wish I had a tighter suit. I bet I can squat more than that. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted February 16, 2006 Author Share Posted February 16, 2006 Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.) Warm-Up 1 set- 10 reps- Bands only 1 set- 5 reps- 135lbs + Bands Workout 1 sets- 3 reps- 275lbs + Bands 1 sets- 3 reps- 295lbs + Bands 2 sets- 3 reps- 315lbs + Bands 1 sets- 3 reps- 325lbs + Bands Push Press Warm-up 1 set- 10 reps- 135lbs Strict Press 1 set- 5 reps- 185lbs Strict Press Workout 2 sets- 3 reps- 275lbs 2 sets- 2 reps- 295lbs Dumbell Bench Press Warm-Up 1 set- 10 reps- 60lbs DB on each hand Workout 3 sets- 6 reps- 135lbs DB on each hand Cybex Flat Bench Press Machine Warm-Up 1 set- 6 reps- 270lbs Workout 2 sets- 5 reps- 360lbs 1 set- 3 reps- 370lbs 1 set- 3 reps- 380lbs Power Cleans Warm-Up 1 set- 3 reps- 135lbs Hang Clean 1 set- 2 reps- 185lbs Hang Clean Workout 1 set- 2 reps- 235lbs 1 set- 2 reps- 240lbs 1 set- 1 rep- 245lbs Close Grip Bench Press Workout 3 sets- 5 reps- 275lbs 1 set- 3 reps- 285lbs 1 set- 3 reps- 295lbs Tricep Pushdowns Warm-Up 1 set- 10 reps- 70lbs Workout 3 sets- 6 reps- 150lbs No Comments Quote Link to comment Share on other sites More sharing options...
Zach Passman Posted February 16, 2006 Share Posted February 16, 2006 Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.)Warm-Up 1 set- 10 reps- Bands only 1 set- 5 reps- 135lbs + Bands Workout 1 sets- 3 reps- 275lbs + Bands 1 sets- 3 reps- 295lbs + Bands 2 sets- 3 reps- 315lbs + Bands 1 sets- 3 reps- 325lbs + Bands Push Press Warm-up 1 set- 10 reps- 135lbs Strict Press 1 set- 5 reps- 185lbs Strict Press Workout 2 sets- 3 reps- 275lbs 2 sets- 2 reps- 295lbs Dumbell Bench Press Warm-Up 1 set- 10 reps- 60lbs DB on each hand Workout 3 sets- 6 reps- 135lbs DB on each hand Cybex Flat Bench Press Machine Warm-Up 1 set- 6 reps- 270lbs Workout 2 sets- 5 reps- 360lbs 1 set- 3 reps- 370lbs 1 set- 3 reps- 380lbs Power Cleans Warm-Up 1 set- 3 reps- 135lbs Hang Clean 1 set- 2 reps- 185lbs Hang Clean Workout 1 set- 2 reps- 235lbs 1 set- 2 reps- 240lbs 1 set- 1 rep- 245lbs Close Grip Bench Press Workout 3 sets- 5 reps- 275lbs 1 set- 3 reps- 285lbs 1 set- 3 reps- 295lbs Tricep Pushdowns Warm-Up 1 set- 10 reps- 70lbs Workout 3 sets- 6 reps- 150lbs No Comments Ronnie- What are your openers for this weekend? Looking forward to seeing you lift. Zach Quote Link to comment Share on other sites More sharing options...
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