Author Topic: Training for The Jersey Rumble, and 1605lbs.  (Read 48225 times)

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #30 on: October 15, 2013, 09:29:06 AM »
Last night was the first time since The August Meet, that I have Deadlifted.  My back is slowly recovering, and I'm feeling a severe itch to get back to the heavy stuff.

I'll post up my workout tomorrow, but for now, here's a shot of my last Deadlift set.

Road to recovery - 425lb Deadlift x 3 reps


I'm wearing a DL suit, just to help off the floor, as I still don't trust my back.

Deadlift:
From 1" Deficit
135x10
225x8
315x6
370x8

From the Floor
425x3x3

Sumo stance squat
135x10
225x8x3

Gym Closed early for Holiday.

« Last Edit: October 16, 2013, 09:05:52 AM by Deralta »
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #31 on: October 17, 2013, 09:27:33 AM »
280lb Sled drag



Chest Day (heavy)
Static Press
95x10
135x10
185x6
225x2 (5 sets)

Bench
185x14
185x12

Sled Drag
195lbs, 80ft
280lbs, 80ft (3 sets)

Band pressdown
25 reps, 4 sets

DB Shrugs
50x15
75x15 (3 sets)

Close Grip bench w/Slingshot
185x8 (3 sets)

Military Press
95x12
95x11
95x8
« Last Edit: October 17, 2013, 11:11:46 AM by Deralta »
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #32 on: October 18, 2013, 08:49:34 AM »
Squat night.
10 minutes on Treadmill.

Warm-ups:
95x10
135x10
185x10
225x8

275x3 (8 sets)

365x2 (reverse Bands)

365lbs reverse band squat
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #33 on: October 22, 2013, 12:17:52 PM »
Heavy Back night
Deadlifts
135x10
225x8
320x3 (8 sets)

Deadlift - off 4" block, Snatch Grip (these tore my hands up)
275x8
275x6
275x3

Sumo Stance High Bar Squat
135x10
225x8 (3 sets)

Sled Pull 365lbs 4 sets - 50' pulls.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #34 on: October 24, 2013, 09:37:03 AM »
Bench - Explosion

Incline Bench
95x15
135x10
195x8
135x6 w/ chains

Incline Dumbell
40x20
50x17
50x15

Close Grip
135x8
185x7
185x4

Band Fly
Black Bands, 15 Reps, 3 sets

Tricep Pressdown w/ Green Band
50reps
50 reps

Dumbell Bicep Curls
30x15
40x10
40x10

Military press
95x10
135x8
135x12 w/ Green Bands
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #35 on: October 25, 2013, 10:53:45 AM »
Squat night takes forever.

Squat
95x10
135x10
185x8
225x6
275x5
365x2 (5 sets)

Stiff Leg Deadlift
95x12
95x12
95x12

Sled Push
280lbs 3 sets, 100'

And I was out of time.

Seems that training the way I do, at my age, people are interested and want to talk. 
I'll have to turn the music up louder next time.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

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Re: Road to Recovery, and 1600lbs.
« Reply #36 on: October 25, 2013, 11:36:16 AM »
People rarely talk to me when I am at the gym, and almost never when I am squatting.

How did you like those reverse band squats?
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #37 on: October 28, 2013, 10:04:58 AM »
That's part of my situation.  I'm training in a new section of the gym, and people are interested in all sorts of things about the training.  Things like the sled drag, when I've got 380lbs on it, and they can't move it, yet I make it look easy.  Pulling 400+ lbs of Deadlift Reps. I'm also starting up running a powerlifting class.  Which means people ask all sorts of questions about the class.

As for the Bands, they make a big difference in how I can train.  They add a serious dynamic edge to the lift.  I've use them on Deads as well.  I'll loop them over the bar, and stand on the band. 275lbs off the floor, over 400 at Lock out.  Squats, you walk out 600, at the bottom, it's 500lbs. Allows you to get a full range of motion, and allows you more reps at a heavier load.  I've also used them in Benching as well.

Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #38 on: October 28, 2013, 10:08:40 AM »
Sunday, is a Bodybuilding day.  I do three Powerlifting days, one BB day to hit other muscles that I don't hit during the week.

And since the Sun was out, the Guns were out.

15 minutes of treamill.

Standing Barbell Curl.
Bar X 25
65lbs x 15
85 x 12
105 x 6
135 x 2

Inclined Dbell curls.
25x15
35x12
45x8
50x4

Barbell Preacher Curls
40x20
60x12
80x6

Forward Prone Dbell curls
30x12
40x6
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #39 on: October 29, 2013, 10:43:50 AM »
Deadlift night.

Deadlift
135x8
225x6
315x4
405x4
455x1
455x2 w/ 20lbs of chains
455x2 w/ 20lbs of chains

Deadlift of 4" blocks
495x2
495x2
495x2
495x2

Sumo Deadlift
325x5 w/ 20lbs of chains
325x5 w/ 20lbs of chains
325x5 w/ 20lbs of chains

Barbell corner rows
135x10
225x8
225x8

Barbell shrugs
135x20
135x20
135x20


455lbs, w 20 lbs of chains. 475lbs total.  Back injury is healing nicely.
Deadlift 455lbs w/ chains


Sumo stance
325lbs, w/ 20lbs of chains (345lbs total), 5 reps.
Deadlift 325lbs Sumo w/ chains
« Last Edit: October 29, 2013, 10:47:12 AM by Deralta »
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

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Re: Road to Recovery, and 1600lbs.
« Reply #40 on: October 29, 2013, 11:07:27 AM »
I've also used them in Benching as well.

There's a PT at my gym that wants to get me benching with bands.

He's got a show next weekend, so after that he said he'd talk to me about it.
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #41 on: October 30, 2013, 09:53:03 PM »
Bench Press
bar x 20
95 x 15
135x15
185x10
225x5
225x18 w/ Maddog
275x10 w/ Maddog
315x7 w/ Maddog
365x2 w/ Maddog

Static Press
185x6
185x6
185x6

Incline DB Press
45x18
55x15
55x15

And then they closed the gym to watch the Sox Game

365x2 w/Maddog


I will say, that with the Maddog, it let me get to much heavier weights, keep my form intact, and it glaringly pointed out where my weak point is Benching.
« Last Edit: October 31, 2013, 09:17:02 AM by Deralta »
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #42 on: November 04, 2013, 09:20:41 AM »
Due to the gym closing early on Halloween (I don't have kids, you go home, let me workout), I missed my Thursday Squats.  Friday was Date night, Saturday was work, so Sunday was my Leg day.

Was tired, but hitting a new gym and a good lifting partner was waiting.
Dropped my pre-workout in the locker room, smashed it, made a mess, lacking energy now.

Squats. 
135x10
185x8
225x6
275x6
315x8
315x8

Olympic squats
135x20
135x10
135x2

My lower back was on fire by this time.  Learned the hard way not to rush into a work out, and I really need to stretch/foam roll before hand.

However, something worked, as my hams and glutes are toasted.  Stairs are hell.

Tonight, is Deadlift night, so hopefully, I can work through the pain.


Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online FLEX

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Re: Road to Recovery, and 1600lbs.
« Reply #43 on: November 04, 2013, 10:06:47 AM »
Gym closed early on Halloween???  WTF IS THAT SHIT?

Holy fuck your bench is taking off with that maddog thingy.

Do you think it's helping your raw bench?

What can you do without it?  (max)
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Online AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #44 on: November 04, 2013, 11:13:15 AM »
It sucked, I had to bump my leg day to yesterday, and I know that today will be a struggle with Deadlifts.

The Maddog has been a great help.  Mentally preparing me to handle those heavier weight, strengthening my forearms and blasting my triceps.  My triceps are stubborn, not wanting to grow, and that's perhaps my biggest spot to gain on my Bench.  It's the transfer point from chest to Tri's that I'm always sticking at.  The Maddog pushes me harder at the top, and eases up on the bottom of the movement.  It has helped greatly with my shoulder issue.  Even at 365lbs, I don't have any pain that night, or lingering the next day. 

As for what I can max, I haven't maxed on Bench since the Meet in August.  I've been avoiding doing it to allow my back to heal.  I will say, that with no leg drive, leaving my back out of the lift, and pushing solely with my chest/shoulder/tri's I'm easily repping 225 for a 8-10.  On top of that, I've been off the Gas since August and my bench has stayed the same. 

My estimation, is that I'll blow by the 315lb at the New England Revolution Meet in March.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490