Posts Tagged ‘bench’

Final Squat Session

Monday, January 11th, 2010

Yesterday was my last heavy squat/deadlift session of my meet cycle.  I will be competing in about 21 days.  I took a an opener in a suit yesterday and took my 2nd attempt with reverse monster bands.  I got some videos of the squats and pulls.  This is how the day went:

Squats

Warm up: bar x5, 135x5x2, 185×3
Briefs : 250×1, 340×1, 390 x1, 430 x1, 480×1
Suit Straps Down: 505×1
Straps Up: 535×1, 585×1
Rev Band: 635×1

My opener will be a little bit lighter in this meet than last to reserve myself for my 2nd and 3rd attempt.  Overall I felt good yesterday and am looking forward to the meet.

Deadlifts:

135x2x2, 225×1, 315×1, 365×1, 405×1, 455×1, 495×1, 545×1
Most of these are done with my suit on which is not too ganster just to get a feel for the suit.  This is usually my strongest lift so I am happy with this.

After wards I performed some back raises for reps and some standing ab work for reps.

Here a video of my last couple squats and deadlifts:

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Bench Day

Monday, October 19th, 2009

Today I had a dynamic effort day.  It went something like this:

DE Bench - 95 x 3 x 3, 115 x 3 x 6

*this was perform with a mini band doubled around the bar and band peg.  I use 3 different grips when doing speed bench.  Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×20, 75x 8,8,12 * couple extra reps this week.

2a. Fat Grip Pullups – BW x 8,8,8,8

2b. DB Power Cleans – 20×15,15,15

3a. Band Pushdowns – Monster mini x 25 x 3

3b. Iso-Hold DB Curls – 15 x 15ea. x 2

* This week I used the Tyler Grips which are fat rubber handles to put over the bar.

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.4,  I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

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DE Bench Day

Monday, October 12th, 2009

Today I had a dynamic effort day.  It went something like this:

DE Bench - 95 x 3 x 6, 115 x 3 x 3

*this was perform with a mini band doubled around the bar and band peg.  I use 3 different grips when doing speed bench.  Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×17, 75x8x3

2a. Fat Grip Pullups – BW x 8,8,7,6

2b. DB Power Cleans – 20×15,15,12,12

3a. Band Pushdowns – Monster mini x 25 x 2

3b. Iso-Hold DB Curls – 15 x 12ea. x 2

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.3,  I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

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WNPF Powerlifting Meet Report

Wednesday, February 25th, 2009

This past sunday I was fortunate enough to take a few guys from our facility down to compete in the WNPF World Powerlifitng Competition in Bordentown, NJ.  It was a great day for all 3 lifters.

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Joe Granick is the newest and youngest lifter of the crew at 18 years old and just to give you a summary of this kid:  HE BRINGS THE FIRE!!!  He had personal best in all 3 lifts as well as his total for the meet.  He squatted 405, benched 225, and deadlifted 430 for a total of 1070 in the 181 weight class.  Joe is very motivated and loves the sport of powerlifting.  He has lost a total of 40 pounds in the last couple years and has put on some quality muscle.  He is inspiring to watch.

Jim Lombardi is a business owner from Manalapan,NJ and has come out of retirement lifting in his 3rd meet since 1981.  Jim had a great day in the 242 weight class(by the skin of his teeth).   His lifts for the day were 440 for the squat,  350 bench and deadlifted 485.  Jim is 50 years young and is STRONG like BULL.  THis guy played some semi-pro ball back in the hayday.  It is a true pleasure having a blue collar old school lifter in the studio during the week.

Matt Nolan is a guest of The Training Studio form time to time and this kid is amazingly strong at his bodyweight.  He posted some pretty big numbers and had a excellent meet. Mat squatted 550, benched 350 and pulled 650 for an incredible total of 1550 in the 198 weight class.  Awesome job Matt.

It is a great experience to see people compete in events like powerlifting at all ages and levels.  Our crew has doen a trememndous job in staying focused and consistent in their training and we are proud to have them on the team.

WAY TO GO GUYS!!!

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