Ronnie's Powerlifting Log

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit

Warm-Up

1 set- 8 reps- 315lbs Straps Down

1 set- 3 reps- 405lbs Straps Down

Workout

1 set- 1 rep- 495lbs Straps Down

1 set- 1 rep- 585lbs Straps Up

1 set- 1 rep- 625lbs Straps Up + Knee Wraps

1 set- 1 rep- 675lbs Straps Up + Knee Wraps

1 set- 1 rep- 725lbs Straps Up + Knee Wraps

1 set- 1 Negative- 765lbs Straps Up + Knee Wraps Failed Attempt

Front Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs

1 sets- 3 reps- 315lbs

1 sets- 2 reps- 335lbs

1 sets- 1 rep- 355lbs

1 sets- 1 rep- 365lbs

Portable Power Jumper Plyometric Jumps- 1 minute rests between sets

Workout

6 sets- 12 reps- 20-45lbs of resistance

Comments:

I felt pretty good today. I just had 3 hours of sleep. I didn't sleep well, since I worked 12 hours yesterday and I didn't work out. Also, I was so psyched to workout, that I just did it anyways. I know that I was suppose to do isometrics today, but I didn't want to drive for 40 minutes at 2AM in the morning to workout, so I just drove to the local 24 Hour Fitness that was 5 minutes away from me. I did heavy squats on my Metal Suit instead of isometrics. The leg strength on the squats are there, but my upper back gave up in the last set, so I had to lower the bar on the rack. Also, I didn't feel comfortable setting myself with the weight. My elbows are starting to be sore again. I had to ice it after the workout. I'm still moving fast on my lifts, so all I have to work on is my upper back to be stablized better. I was going to do deadlifts on this workout, but I was too tired after the squats, so I just them so plyometrics. Here's the place to check out the device:

https://www.lifeline-usa.com/products.cfm?c...13&productid=17

At least I know what my weaknesses are, so I can improve immensely, since I don't have that much time. For the past couple of weeks and for the next 4-5 weeks, I have and will be working 55-65 hour weeks, so I'm pretty much tired after doing all this. Luckily, I'm still getting stronger and faster. I'm also bigger now. I weigh 295lbs. I'm just worried about that the time frame that I have between now and the contest, so far it seems as though that I have what it takes. I will deadlift later on today. If I can squat this well at 3AM with 3 hours of sleep, then I wonder what can I do if I had more sleep and if I worked out in the afternoon.

[Rick Walker]

Ronnie-

What is your basic workout structure? It looks like you do speed squats, then a couple days later you work up to a heavy single in full gear?

Thanks-

-Rick

[supermagnamon]

Ronnie-

What is your basic workout structure? It looks like you do speed squats, then a couple days later you work up to a heavy single in full gear?

Thanks-

-Rick

That would be correct, since I'm trying to peak for competition. I normally have a heavy squat, deadlift and bench and then on speed days, I would combine squats and deadlifts on one day and bench on its own. I would incorporate upper back work on all days. I've layed off the upper back work on most days, because I thought my upper back was a strong point on my lifts, but obviously they are lacking now due to the heavier weight. On the heavy squats, especially on the squats, I just try to overload my body as much as I can. I feel that I get stronger that way, instead of just going for a couple of reps on a weight that is submaximal. My body adapts well to that.

[don chi]

Ronnie, I know you are a powerlifter, but do all those singles ever wear on you? It doesn't really seem to bother you, but it would kill me. If I don't cycle in some rep workouts my knees really start to feel it. Is it something your body just gets used to? Wouldn't mind squatting your poundages!

[supermagnamon]

Ronnie, I know you are a powerlifter, but do all those singles ever wear on you? It doesn't really seem to bother you, but it would kill me. If I don't cycle in some rep workouts my knees really start to feel it. Is it something your body just gets used to? Wouldn't mind squatting your poundages!

All these singles do wear me down, but I'm in-season now, so I'm pretty much use to it. For me, it's muscle memory, since I used to carry these types of poundage before. I'm having more rest days now, since I need the recovery from this type of weights. Everyone has their type of training that gets them better at what they do. For me, overloading is key. The philosophy that I use in my training is that whatever doesn't kill me, only makes me stronger.

[supermagnamon]

Deadlifts + Lifeline Power Jumper with 20-45lbs resistance

Warm-Up

1 set- 3 reps- 225lbs DO Grip

1 set- 3 reps- 315lbs DO Grip

1 set- 3 reps- 405lbs

Workout

5 sets- 2 reps- 495lbs + Lifeline Power Jumper

Workout

3 sets- 2 reps- 675lbs

Barbell Shrugs with straps

Workout

4 sets- 10 reps- 545lbs

Comments:

I was slow on all my lifts. I did this earlier in the day. This was pretty muh several hours after my heavy squat workout. The 1st exercise was tough, since I've never done them before. I was pretty surprise how much harder the Power Jumper made the deadlift. I think that I could've done a better job in the workout, but I only had a hour in the meter, so I had to make quick work on the rest.

[supermagnamon]

Bench Press with Bands (Bands equivalent to 10lbs to 25lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only

1 set- 10 reps- 135lbs + Bands

1 set- 10 reps- 155lbs + Bands

Workout

2 sets- 3 reps- 275lbs + Bands

6 sets- 3 reps- 245lbs + Bands

2 sets- 3 reps- 225lbs + Bands

Decline Barbell Chest Press

Warm-Up

1 set- 8 reps- 225lbs

Workout

3 sets- 6 reps- 295lbs

Standing Cable Chest Press

Warm-Up

1 set- 8 reps- 140lbs

Workout

3 sets- 6 reps- 300lbs

DU Cable Lat Pulldowns

Warm-Up

1 set- 10 reps- 120lbs

Workout

3 sets- 6 reps- 280lbs

Free Motion Machine Tricep Pressdown

Warm-Up

1 set- 10 reps- 50lbs

Workout

4 sets- 8 reps- 110lbs

Comments:

My elbows were sore after the first couple of sets in the Bench Press with Bands, even though I was wearing my APT Heavy Duty elbow sleeves. At least I went through the workout, even though I had to lower the weight a little bit. I iced my elbows after the workout. I'm still taking 3 grams of glucosamine everyday.

[supermagnamon]

Box Squats

Warm-Up

1 set- 8 reps- 225lbs

1 set- 6 reps- 315lbs

Workout

1 set- 3 reps- 405lbs

1 set- 3 reps- 455lbs

1 set- 3 reps- 495lbs

1 set- 3 reps- 515lbs

1 set- 3 reps- 545lbs

Box Front Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs

1 sets- 3 reps- 315lbs

1 sets- 3 reps- 335lbs

1 sets- 1 rep- 355lbs

Portable Power Jumper Plyometric Jumps- 1 minute rests between sets

Workout

8 sets- 12 reps- 20-45lbs of resistance

No Comments

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs

1 set- 6 reps- 225lbs

Workout

1 set- 3 reps- 315lbs

1 set- 3 reps- 340lbs

1 set- 2 reps- 355lbs

1 set- 2 reps- 360lbs

Push Press

Warm-up

1 set- 10 reps- 140lbs Strict Press

Workout

1 set- 3 reps- 225lbs

1 set- 3 reps- 275lbs

1 set- 2 reps- 295lbs

1 set- 2 reps- 305lbs

1 set- 1 rep- 315lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

1 set- 8 reps- 360lbs

1 set- 6 reps- 380lbs

1 set- 5 reps- 410lbs

Lying Cable Chest Press on Stability Ball

Warm-Up

1 set- 10 reps- 100lbs

Workout

1 set- 10 reps- 220lbs

1 set- 10 reps- 240lbs

1 set- 10 reps- 260lbs

Cable Triceps Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

3 sets- 6 reps- 150lbs

1 set- 3 reps- 160lbs

No Comments

[supermagnamon]

Isometric Squats (10 seconds hold)

Warm-Up

1 set- 320lbs

Workout

1 set- 540lbs

1 set- 740lbs

1 set- 930lbs Loose Belt

1 set- 1030lbs Tight Belt

Front Squats

Warm-up

1 set- 3 reps- 230lbs

Workout

1 sets- 3 reps- 280lbs

1 sets- 3 reps- 320lbs

1 sets- 2 reps- 340lbs

1 sets- 1 rep- 360lbs Loose Belt

1 sets- 1 rep- 370lbs Loose Belt

1 sets- 1 rep- 390lbs Loose Belt

Cambered Bar Box Squats

Warm-up

1 set- 3 reps- 240lbs

Workout

1 sets- 3 reps- 330lbs

1 sets- 3 reps- 420lbs

1 sets- 3 reps- 470lbs

Super Yoke for 30FT

Warm-up

1 set- 250lbs

Workout

1 set- 450lbs

1 set- 540lbs Loose Belt

2 sets- 650lbs Loose Belt

1 set- 670lbs Tight Belt

Comments:

I'll post comments tomorrow night. I'm too tired at this time. On all my lifts, I was wearing my TK Knee Bands. These bands are bad @$$. My belt is a 13mm 4" Lever Belt from APT. I bought it for $18, shipping included with the price. The belt was pretty good. The best belt that I've ever had.

[supermagnamon]

Deadlifts with Straps

Warm-Up

1 set- 3 reps- 315lbs DO Grip with No Straps

1 set- 3 reps- 405lbs

Workout

1 set- 3 reps- 495lbs

1 set- 3 reps- 585lbs

1 set- 3 reps- 605lbs

1 set- 2 reps- 615lbs

Romanian Deadlifts with Straps

Workout

4 sets- 5 reps- 495lbs

Barbell Shrugs with Straps

Workout

1 set- 10 reps- 545lbs

2 sets- 10 reps- 565lbs

1 set- 6 reps- 575lbs

Cybex Row Machine

Warm-Up

1 set- 10 reps- 130lbs

Workout

3 sets- 10 reps- 280lbs

Cybex Lat Pulldown Machine

Warm-Up

1 set- 10 reps- 110lbs

Workout

3 sets- 10 reps- 300lbs

Comments:

I was pretty fast on my lifts tonight, even though I think that I could of pulled more weight if this wasn't my second workout. My forearms were sore from picking up all those 100lb and 110lb plates from the earlier workout, reason being why I wore my straps on the deadlifts and shrugs.

[supermagnamon]

Thick Bar Bench Press Lockouts

Warm-Up

1 set- 6 reps- 220lbs

Workout

1 set- 3 reps- 310lbs

1 set- 3 reps- 360lbs

1 set- 2 reps- 400lbs

1 set- 1 rep- 450lbs

Thick Bar Reverse Bands Bench Press using (Bands equivalent to 10lbs to 25lbs of resistance.)

Warm-Up

1 set- 10 reps- 220lbs

Workout

1 set- 3 reps- 310lbs

1 set- 3 reps- 360lbs

1 set- 2 reps- 380lbs

1 set- 1 rep- 400lbs

1 set- 1 rep- 420lbs

Close Grip Bench Press + Weight Releasers (25lbs on each side)

Warm-Up

1 set- 10 reps- 225lbs + Weight Releasers

Workout

1 set- 8 reps- 280lbs + Weight Releasers

2 sets- 5 reps- 290lbs + Weight Releasers

Apollon Axle DO Rows

Warm-Up

1 set- 10 reps- 130lbs

Workout

5 sets- 12 reps- 220lbs

No Comments

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit with No Belt

Warm-Up

1 set- 8 reps- 315lbs Straps Down + TK Knee Bands

1 set- 3 reps- 405lbs Straps Down + TK Knee Bands

Workout

1 set- 2 reps- 495lbs Straps Down + TK Knee Bands

1 set- 1 rep- 585lbs Straps Down + TK Knee Bands

1 set- 1 rep- 625lbs Straps Up + Knee Wraps

1 set- 1 rep- 675lbs Straps Up + Knee Wraps

1 set- 1 rep- 725lbs Straps Up + Knee Wraps

1 set- 1 rep + Negative- 765lbs Straps Up + Knee Wraps

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs

1 sets- 3 reps- 315lbs

1 sets- 2 reps- 335lbs

1 set- 1 rep- 365lbs

1 set- 1 rep- 385lbs

Sumo Deadlifts with TK Knee Bands

Warm-up

1 set- 3 reps- 315lbs

1 set- 3 reps- 405lbs

Workout

3 sets- 3 reps- 495lbs

2 sets- 2 reps- 545lbs

Barbell Good Mornings

Warm-up

1 set- 3 reps- 225lbs

1 set- 3 reps- 315lbs

Workout

1 sets- 3 reps- 365lbs

1 sets- 3 reps- 405lbs

1 sets- 3 reps- 425lbs

1 sets- 3 reps- 455lbs

Zercher Squats from Rock Bottom with TK Knee Bands

Warm-up

1 set- 3 reps- 315lbs

Workout

1 sets- 2 reps- 365lbs

1 sets- 2 reps- 405lbs

1 sets- 2 reps- 455lbs

Comments:

I felt pretty comfortable with the squats today. I felt pretty stablized, even though I didn't wear my belt. I think the yoke and the isometrics did the trick. I think I might have to do them one more time, before competition. Luckily, I just got another sponsor. This time I got a sponsor that will do my website. The company is called Market2Millions. http://www.market2millions.com/gallery.htm. I didn't do so well on the Sumo Deadlifts. The speed wasn't there, but I was pretty surprised that I just muscled it out, since I was pretty much spent from the heavy squats. I felt good after the workout, even though I went heavy on everything. I did start to cramp at the end, because I ran out of my PowerBar gels. Sucks. Next time, I'll just stock a lot in my bag. Tomorrow is bench for me, so I'll just use the Olympic bars and go heavy. On my speed day for my legs, I think I'll just do box squats, speed deadlifts from off the box and a bunch plyometric work to help my deadlifts, because my squats feel pretty good on both speed wise and leg strength wise.

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit with No Belt

Warm-Up

1 set- 8 reps- 315lbs Straps Down + TK Knee Bands

1 set- 3 reps- 405lbs Straps Down + TK Knee Bands

Workout

1 set- 2 reps- 495lbs Straps Down + TK Knee Bands

1 set- 1 rep- 585lbs Straps Down + TK Knee Bands

1 set- 1 rep- 625lbs Straps Up + Knee Wraps

1 set- 1 rep- 675lbs Straps Up + Knee Wraps

1 set- 1 rep- 725lbs Straps Up + Knee Wraps

1 set- 1 rep + Negative- 765lbs Straps Up + Knee Wraps

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs

1 sets- 3 reps- 315lbs

1 sets- 2 reps- 335lbs

1 set- 1 rep- 365lbs

1 set- 1 rep- 385lbs

Sumo Deadlifts with TK Knee Bands

Warm-up

1 set- 3 reps- 315lbs

1 set- 3 reps- 405lbs

Workout

3 sets- 3 reps- 495lbs

2 sets- 2 reps- 545lbs

Barbell Good Mornings

Warm-up

1 set- 3 reps- 225lbs

1 set- 3 reps- 315lbs

Workout

1 sets- 3 reps- 365lbs

1 sets- 3 reps- 405lbs

1 sets- 3 reps- 425lbs

1 sets- 3 reps- 455lbs

Zercher Squats from Rock Bottom with TK Knee Bands

Warm-up

1 set- 3 reps- 315lbs

Workout

1 sets- 2 reps- 365lbs

1 sets- 2 reps- 405lbs

1 sets- 2 reps- 455lbs

Comments:

I felt pretty comfortable with the squats today. I felt pretty stablized, even though I didn't wear my belt. I think the yoke and the isometrics did the trick. I think I might have to do them one more time, before competition. Luckily, I just got another sponsor. This time I got a sponsor that will do my website. The company is called Market2Millions. http://www.market2millions.com/gallery.htm. I didn't do so well on the Sumo Deadlifts. The speed wasn't there, but I was pretty surprised that I just muscled it out, since I was pretty much spent from the heavy squats. I felt good after the workout, even though I went heavy on everything. I did start to cramp at the end, because I ran out of my PowerBar gels. Sucks. Next time, I'll just stock a lot in my bag. Tomorrow is bench for me, so I'll just use the Olympic bars and go heavy. On my speed day for my legs, I think I'll just do box squats, speed deadlifts from off the box and a bunch plyometric work to help my deadlifts, because my squats feel pretty good on both speed wise and leg strength wise.

[supermagnamon]

I forgot to mention. Next time I go heavy on the squats and deadlifts. I will wear a belt, so I can get use to it before competition.

Edited April 15, 2006 by supermagnamon

[supermagnamon]

I don't have much time to type. On Saturday, I did a Bench Workout. On Sunday, I did both a Squat and Deadlift Workout. I worked out twice on Sunday. I took Monday off. Hopefullly, tomorrow I will log my workouts like I normally do.

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit with No Belt

Warm-Up

1 set- 6 reps- 315lbs Straps Down + TK Knee Bands

1 set- 3 reps- 405lbs Straps Down + TK Knee Bands

Workout

1 set- 1 rep- 495lbs Straps Down + TK Knee Bands

1 set- 1 rep- 585lbs Straps Down + TK Knee Bands

1 set- 1 rep- 675lbs Straps Up + Knee Wraps

1 set- 1 rep- 725lbs Straps Up + Knee Wraps

1 set- 1 rep + Negative- 785lbs Half Squat Straps Up + Knee Wraps

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 295lbs

1 set- 3 reps- 315lbs

1 set- 2 reps- 335lbs

1 set- 1 rep- 365lbs

1 set- 1 rep- 385lbs

One-Legged Leg Press with TK Knee Bands

Warm-up

1 set- 6 reps- 300lbs

Workout

1 set- 6 reps- 400lbs

1 set- 6 reps- 500lbs

1 set- 6 reps- 600lbs

Cable Rows (Wide Grip)

Warm-up

1 set- 10eps- 130lbs

Workout

1 set- 10 reps- 270lbs

3 sets- 10 reps- 300lbs

Seated Calf Raises

Warm-up

1 set- 10 reps- 90lbs

Workout

1 set- 10 reps- 180lbs

1 set- 10 reps- 270lbs

1 set- 10 reps- 360lbs

Comments:

The workout was good. I was pretty stable on the squats. Thanks to the Super Yoke, Isometrics and Extra Back work. My core was on the money today. Even though, on the 785lbs attempt on the squat was a half squat. I'm pretty sure that I can get it next time. I was very stable from top to bottom on that lift. It was just my prime movers that gave up me today. I psyched up myself pretty damn well, because the aerobics room was empty and I was just yelling and screaming all over the place to wake myself up. Once I came out of the aerobics room, everyone stopped on what they were doing and they all got out of my way. I psyched up once again before squating and BAM, before you know it, I did half squat. I did go all out and even though that I went half way, all I can say is that at least I tried. After that last attempt, I knew that even if I didn't get it, I was only going to get stronger and better. Members in the gym thought I did a good job, but obviously they don't know what a parallel squat looks like. It felt good that I some type of crowd to get me going. I was so psyched up on breaking that squat record and total record, that I just broke loose throught the rest of the workout. I took a 10 minute cryogenic therapy bath after the workout for recovery. After that, I put some pain relieving cream all over my back. I took a 45 minute nap and now I'm on to work from 6PM- 7AM. What a day!!! What a day!!!

[supermagnamon]

Weaknesses

Everytime I progress in anything that I do, I always analyze my strengths and weaknesses. It is always hard to admit to oneself when you are weak at something and try to make that a strength. I'll admit, that I have plenty of weaknesses. I am always working on my strengths, though.

Self-analyzing can be so bias. I must admit that and I also must admit that my ego gets in my way. It is always tough knowing when you are going to struggle at something you know that you are not good at. Even at my level and my experience, I sometimes forget these all-so basic principles for just in athletic training, but also for life.

At the 24 Hour Fitness gym, I always worked on my strengths during the day, afternoon or at night. I always worked on my weaknesses early in the morning, in which no one was in the gym. I was always wanting to show off all the time when I workout.

When the time came knowing that I have to work on my weaknesses during busy hours at the gym, I knew right there and then that I have to face my fears and check my ego. I was fortunate enough to have people help me in making them my strengths. Even though I was struggling really hard, I made substantial gains. I also made a lot of friends and built strong friendships along the way. I was very happy that I made that decision.

I sometimes forget that I'm only strong as my weakest link. Knowingly that I didn't do this in my own, made the progress so special. It took a collective effort and courage to make me better at what I do.

I'm very humble for those experiences. It definitely made me a better person and I felt that I learned a lot from it. I was very fortunate to share those experiences with a lot of people.

I would always tell people this, after going through this experience, "Do you know how weak you really are, " because if they know that, they definitely know how strong they are. Now, I know how strong I am and how strong that I really can be.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs

1 set- 5 reps- 225lbs

Workout

1 set- 3 reps- 325lbs

1 set- 3 reps- 345lbs

1 set- 1 rep- 365lbs

1 set- 1 rep- 375lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

1 set- 5 reps- 155lbs Strict Press

Workout

1 set- 3 reps- 225lbs

1 set- 3 reps- 275lbs

1 set- 3 reps- 295lbs

Standing Cable Chest Press

Warm-Up

1 set- 10 reps- 140lbs

Workout

4 sets- 10 reps- 310lbs

One-Arm Cable Triceps Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

3 sets- 10 reps- 130lbs

No Comments

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit with No Belt

Warm-Up

1 set- 6 reps- 315lbs Straps Down + TK Knee Bands

1 set- 3 reps- 405lbs Straps Down + TK Knee Bands

Workout

1 set- 1 rep- 495lbs Straps Down + TK Knee Bands

1 set- 1 rep- 585lbs Straps Down + TK Knee Bands

1 set- 1 rep- 675lbs Straps Up + Knee Wraps

1 set- 1 rep- 725lbs Straps Up + Knee Wraps

1 set- 1 rep + Negative- 785lbs Straps Up + Knee Wraps

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs

1 sets- 3 reps- 315lbs

1 sets- 3 reps- 335lbs

1 set- 2 reps- 365lbs

Rack Deadlifts with Straps

Warm-up

1 set- 3 reps- 495lbs

Workout

1 set- 3 reps- 585lbs

1 set- 3 reps- 675lbs

1 set- 3 reps- 695lbs

1 set- 2 reps- 725lbs

Close Grip Cable Rows

Warm-up

1 set- 10 reps- 130lbs

Workout

1 set- 10 reps- 270lbs

3 sets- 10 reps- 300lbs

Power Cleans

Warm-up

1 set- 5 reps- 135lbs

Workout

1 set- 5 reps- 185lbs

1 set- 5 reps- 205lbs

1 set- 5 reps- 225lbs

Barbell Shrugs with Straps

Warm-up

1 set- 10 reps- 405lbs DO Grip with No Straps

Workout

1 set- 10 reps- 545lbs

1 set- 10 reps- 565lbs

1 set- 8 reps- 575lbs

Comments:

I will be commenting later, since I am at work right now and I only had one hour of sleep.

[supermagnamon]

Bench Press with Bands (Bands equivalent to 10lbs to 25lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only

1 set- 5 reps- 135lbs + Bands

1 set- 5 reps- 155lbs + Bands

Workout

2 sets- 3 reps- 235lbs + Bands

1 set- 3 reps- 245lbs + Bands

1 set- 3 reps- 255lbs + Bands

1 set- 3 reps- 265lbs + Bands

3 sets- 3 reps- 275lbs + Bands

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

1 set- 5 reps- 185lbs Strict Press

Workout

1 set- 3 reps- 225lbs

1 set- 3 reps- 275lbs

1 set- 3 reps- 295lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 10 reps- 180lbs

Workout

1 set- 8 reps- 360lbs

2 sets- 8 reps- 380lbs

1 set- 3 reps- 410lbs

Close Grip Bench Press

Workout

4 sets- 8 reps- 275lbs

Cable Tricep Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

3 sets- 10 reps- 140lbs

No Comments

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit with No Belt

Warm-Up

1 set- 6 reps- 315lbs Straps Down + TK Knee Bands

1 set- 3 reps- 405lbs Straps Down + TK Knee Bands

Workout

1 set- 1 rep- 495lbs Straps Down + TK Knee Bands

1 set- 1 rep- 585lbs Straps Down + TK Knee Bands

1 set- 1 rep- 675lbs Straps Up + Knee Wraps

1 set- 1 rep- 725lbs Straps Up + Knee Wraps

1 set- 1 rep + Negative- 785lbs Straps Up + Knee Wraps

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs

1 sets- 3 reps- 315lbs

1 sets- 3 reps- 335lbs

1 set- 2 reps- 365lbs

Rack Deadlifts with Straps

Warm-up

1 set- 3 reps- 495lbs

Workout

1 set- 3 reps- 585lbs

1 set- 3 reps- 675lbs

1 set- 3 reps- 695lbs

1 set- 2 reps- 725lbs

Close Grip Cable Rows

Warm-up

1 set- 10 reps- 130lbs

Workout

1 set- 10 reps- 270lbs

3 sets- 10 reps- 300lbs

Power Cleans

Warm-up

1 set- 5 reps- 135lbs

Workout

1 set- 5 reps- 185lbs

1 set- 5 reps- 205lbs

1 set- 5 reps- 225lbs

Barbell Shrugs with Straps

Warm-up

1 set- 10 reps- 405lbs DO Grip with No Straps

Workout

1 set- 10 reps- 545lbs

1 set- 10 reps- 565lbs

1 set- 8 reps- 575lbs

Comments:

I will be commenting later, since I am at work right now and I only had one hour of sleep.

I brought in the pain that night. Even though, I worked out after work, I told myself, man I got to do this. I took a power nap at work during lunch, so I can made sure that I got some extra boost of energy when I started this thing. The squats felt great. My last attempt felt surprisingly easy. Before, I started the lift. I went to the aerobics room. I didn't care how many people were in there. I screamed and psyched up myself before hitting the 785lbs squat. I was so terrifying in there that no one in the gym was doing anything but looking at the monster in front of them. I was letting the beast out inside of me. Right before, I did my lift, some lady was in my way, since the doors were closed in the aerobics room. She didn't know what to do and was yelling at her friends in korean for advice. I came out of the doors screaming and looking psychotic. She got out of my way, like everyone else in the gym. I yelled and screamed one more time before doing the lift. I got under the bar and set myself up. I came down with a mountain in my back and came up quickly. The next thing you know it, I was like, lets do this again, so I tried to go for a second rep, but I got stopped in the hole, so I let the bar down. I came up off the power rack and screamed with extreme prejudice. After that, people starting clapping and I felt good at that moment. It also felt weird at the same time, since I know that I normally don't attract a crowd in the gym, but the intensity of my actions before, during and after the lift, along with the amount of weights in the bar, attracted a lot of people. I know that I'm ready for 800lbs on the squat this week and then some. Hopefully, I have enough time to recover and train to get to that level before May 6. After the squats, everything was a breeze. I took a cryogenic bath after the workout and took the day off yesterday. I didn't realize until after the workout that I didn't get the weight up by myself. The whole gym community was there to give me the support and energy that I needed for me to get to that level. It felt awesome and I was proud of myself, because they showed how proud that they were of me. A lot of people came up and shook my hand and asked me questions and made comments. Lucklily, I didn't get kicked off the gym for yelling and being destructive.

[supermagnamon]

Box Squats with TK Bands

Warm-Up

1 set- 3 reps- 225lbs

1 set- 3 reps- 315lbs

Workout

1 set- 2 reps- 405lbs

1 set- 2 reps- 455lbs

1 set- 2 reps- 495lbs

1 set- 2 reps- 515lbs

1 set- 2 reps- 545lbs

Sumo Deadlifts

Warm-up

1 set- 3 reps- 315lbs DO Grip

Workout

1 set- 3 reps- 405lbs

1 set- 3 reps- 495lbs

1 set- 3 reps- 515lbs

1 set- 3 reps- 545lbs

1 set- 3 reps- 555lbs

Box Front Squats with TK Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 set- 2 reps- 295lbs

1 set- 2 reps- 315lbs

1 set- 2 reps- 335lbs

1 set- 2 reps- 365lbs

Cybex Machine Lying Leg Curls

Warm-up

1 set- 10 reps- 90lbs

Workout

1 set- 10 reps- 180lbs

2 sets- 10 reps- 215lbs

1 set- 10 reps- 220lbs

Cybex Machine One Arm Rows

Warm-up

1 set- 10 reps- 90lbs

Workout

1 set- 10 reps- 135lbs

1 set- 10 reps- 180lbs

1 set- 10 reps- 200lbs

1 set- 10 reps- 225lbs

Barbell Isometrics Hold

Warm-up

1 set- 10 seconds hold- 405lbs DO Grip

Workout

1 set- 10 seconds hold- 495lbs

1 set- 10 seconds hold- 585lbs

1 set- 10 seconds hold- 675lbs

1 set- 10 seconds hold- 765lbs

No Comments

[Rick Walker]

Nice story!

That is one of the benefits of a home gym. I can yell, scream, snort ammonia, head butt the wall, listen to screaming metal, and even spit on the floor. At first it was hard to get motivated because yes, people at commercial gyms watching used to fire me up as well. However, I was warned and threatened so many times at commercial gyms for being crazy that I had to adapt to training at home. Now, I wouldnt have it any other way. I always know the weights and bar I need will be free, I never have anyone curling in my power rack, and I can go crazy without worrying about anyone being in my way or calling the cops.

Good luck with 8 bills!

-Rick

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit with No Belt

Warm-Up

1 set- 5 reps- 315lbs Straps Down + TK Knee Bands

1 set- 2 reps- 405lbs Straps Down + TK Knee Bands

Workout

1 set- 1 rep- 495lbs Straps Down + TK Knee Bands

1 set- 1 rep- 585lbs Straps Down + TK Knee Bands

1 set- 1 rep- 675lbs Straps Up + Knee Wraps

1 set- 1 rep- 745lbs Straps Up + Knee Wraps

1 set- 1 rep + Negative- 815lbs Half Squat/ Failed Attempt Straps Up + Knee Wraps

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 295lbs

1 set- 3 reps- 315lbs

1 set- 3 reps- 335lbs

1 set- 2 reps- 365lbs

Comments:

Well, I wasn't all gung-ho today. I worked out at around 2PM today. I think I had a bad workout, because on the last attempt, I had a half squat because some huge gym member came behind me, while I was decending on the lift and it looked like at first that I was going to fail, so I came up, even though I was half way on the lift and yelling at him, saying, "Back off, I got it!!! I got it!!!." I yelled so loud during that lift that everyone was just starring once again. Once I got bar up, I came down and tried to go for another one, but for parrallel, but all that screaming winded me out, so I brought the bar down gently. After that, I thought the guy was going to knock me out, since he's 6'2- 6'3 and well over 300lbs. Also, he's a bouncer and he's stronger than me in the upper body, but luckily I came up to him and explained to him why I yelled. I don't like spotters that come up to me during me lifts. Luckily, he was cool with the whole situation. Man, he has no neck, so even if I tried to take the guy down to the ground, the only chance that I would have in knocking out the guy, would be submission through arm bar or a leg lock, since he has elbows and bad knees. I'm came out alive and well. I only did one assistance exercise after the heavy squats. Next time, I will wear a belt and go just 10lbs heavier. Even though, I held back in the workout, because I couldn't yell and scream all over the place and abrupt people in my path, because a couple of the managers in the gym were looking at me, the whole time in my squat workout. I hate being monitored like that. I wish I could just throw them out of the gym and just get my groove on and power up like the way I like to. I will get my chance this Saturday at the Power Palace. I just got my Nose Tork today and I can't wait to try that out. Tomorrow, will be heavy bench and Thursday will be heavy deadlifts. I will use my Metal Deadlifter Suit on Thursday. I hope my deadlift will go up, since I've been using sumo deadlifts for the past couple of weeks and I've gone through BTW deadlifts a couple of times, so hopefully I see a positive change on my conventional deadlifts.