Powerlifting, Bodybuilding, MMA

Early bench day because I had a bodybuilding show to go to, to support a couple of our guys. They did great :)

I also had an appointment with a MMA fighter who has a big fight tonight. Good luck to -----(can't say who my clients are. NYS law) (humbug)

so I walked for 20 minutes to wake the heck up. Not a chance. The only other person training at that time was the one legged cab driver.

1) Bench
bar x 10
65 x 10
75 x 10
85 x 5
2 board
95 x 2
105 x 1
110 couldnt unrack it
Regular bench
95 x 1
100 x miss.
bruised my hip bones sliding the bar off.

2) DB Flat bench
30's x 3 x 10

3) DB tri extensions
5's x 4 x 10
Trying to get my left tricep caught up with the right. I think its the long head part. Just conks out for no reason or warning.

4) Tri press downs
40 x 4 x 10

5) Smith machine bench
+10's x 23, 13, 15

that's it. Did my sports massage then headed over to the Y for the Metroland Bodybuilding show.

c.

Movie day :)

Yep, I got to be the video of the week at Albany Strength :) and it was Squat day.

Warmup, I did that superset thing I did with Ryan that day.

1a) Calf raises
95 x 4 x 8

1b) Ham curls
40 x 4 x 8

2) Squats and I used the power rack to get used to it for the meet.
bar x 8
95 x 8
120 x 5
145 x 2
155 x 1
working sets
170 x 1
175 x 1
180 x 1 Yay :)
I have to learn to block out everything around me and just concentrate on the lift.

3) DB Walking Lunges
25's x 3 trips

4) Leg press
1 plate x 15
2 plates x 4 x 5

5) Pushups
3 x 20

Video

c.

Can't Beat 'em, Join 'em.

Posin

Everyone's a dang bodybuilder seems. These days. But I....am a powerlifter. and proud of it.

But it was fun to pose with Frankie. After all, "you gotta train like a BBer if ya want to be a strong PLer." ~jp

1a) Standing BB Military Press

45 x 8

55 x 5 x 5
45 x 11

1b) EZ bar Preacher Curls

20 x 8

30 x 5 x 5

20 x 14

2a) Seated DB Military Press

20's x 5 x 8

2b) Standing DB alternating Curls

20's x 5 x 8

3a) EZ bar upright rows

30 x 5 x 10

3b) EZ bar curls

30 x 5 x 10

4a) Low Pulley Flies

10 each x 5 x 10

4b) High Pulley curls

20lbs x 5 x 10

Fun.

My workouts are all off schedule. No specific days or times anymore. I just get them in around my massage appointments. Maybe it will give me an edge. You know, being able to perform at any given time, on any given day. Or maybe I am just trying to find the positive. Either way, it works for me :)

c.

Back to the Floor.

after 3 weeks in the racks.

6 weeks out :)

but first...bodybuilding

1) one arm DB rows
started with 50lbs but was informed I did them all wrong so dropped the weight to 25's
25 x 4 x 12

2) Lat pull downs
75 x 4 x 10

3) Backwards pull downs (Blaney style)
75 x 4 x 10

4) Ghetto bar rows
+35 x 4 x 10

accessories bore me.

5) Deadlifts from floor
135 x 8
185 x 5
225 x 2
245 x 1
260 x 1
slow off the floor but then fast. and legal. It had the potential of feeling awful and heavy, being the first week doing them from the floor again, but it actually felt pretty good.

6) Speed deads 45seconds rest
155 x 8 singles. fast.

walk 20 minutes

c.

Squats :)

warm up: walk 20 minutes

1a) Calf raises
95 x 4 x 10

1b) Ham curls
40 x 8
50 x 8,8
40 x 10

2) Squats
95 x 8
135 x 3
150 x 2
160 x 5 singles (1 minute rest) (because I had an appointment soon)
all deep and I powered right through them. Warm ups all sucked and so I was nervous. I got some goood confidence going now.

2 appointments

3) Walking dB lunges
25's x 4 trips

1 appointment

4) Leg extensions
40 x 10
50 x 10,8
40 x 12

Off to get my Marine boy from the airport soon!

c.

SuperDuperSets Day

Shoulder Bicep Day, courtesy of Ryan Caponera.

superset. which means no rest between A and B.

1a) Standing BB Military Press
45 x 8
55 x 5
65 x 5
70 x 2
45 x 8

1b) EZ bar Preacher Curls
20 x 8
30 x 8
35 x 6,4
20 x 26

2a) Seated DB Military Press
20's x 3 x 8, 6,3

2b) Standing DB alternating Curls
15's x 5 x 12

Me and My Hill :)

3a) EZ bar upright rows
20 x 5 x 10

3b) EZ bar curls
20 x 5 x 12

4a) Low Pulley Flies
10 each x 5 x 10 (don't laugh, these were hard) (and 4.5 guys tried to help)

4b) High Pulley curls
20lbs x 5 x 10

Permission to run 2 hills. But it was 71 degrees and I had new Nikes.....so 2 hills and I ran the long way back. Holy cow I can fly in these shoes!

c.

Rack Pulls!

Warm up: walk 20 minutes and worked on a client.

1) Lat pull downs backwards (Tim Blaney way)
75 x 4 x 10

2) Lat pull downs regulars
75 x 4 x 10

3) Rack Pulls 2 pin (100% effort)  (goal was to at least pull 290)
135 x 8
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1
305 x 1 :) Strong today

4) Speed Pulls
155 x 8 fast singles

5) BB Shrugs
135 x 4 x 8

6) Bentover BB Rows
65 x 10
75 x 4 x 8

c.

Almost forgot...

I benched Friday. But only after working on 5 different clients. so I was muy tired. and it was late. But all my favorite people were there. so it was fun.

Warm up: 5 massages

1) Bench
bar x 10
55 x 10
65 x 10
75 x 5 x 5 wasnt gonna push it. Just wanted to get the work in.

2) Dips
bw x 4 x 6

3) DB Bench Press
25's x 4 x 10

4) DB Flies
25's x 4 x 8

5) Rope press downs
50 x 4 x 8

that'd be it.

c.

Today a Professional Lifter

Tomorrow I'll be a scrappy runt again. My nice boss told me to workout during work hours. So technically, I was being paid to lift weights :) So I got to do my squats with Ryan who was squattin too. Plus I would need a good spotter cause I was going heavy. And I really don't trust 99.98% of people to spot me.

Warm up: walk on treadmill close to 20 minutes. That's a long warm up for me.

Supersetted (Ryan is big on supersetting)

1a) Calve raises
lots x lots
1b) Ham extensions
lots x lots

3) Squats
bar x 12
95 x 10
115 x 5
135 x 3
working sets....
155 x 3 x 5
can't lie, they were tough.

Walk out: 215 for 10 seconds

4) Quad extensions
lots x lots

Great workout.

c.

Shoulders (GO LIGHT)

and so she did.

1) Military Press standing
45 x 8
55 x 6
push press
65 x 5
75 x 3 x 3
45 x 13 strict

2) DB seated overhead press
15's x 4 x 8

3) Bench (used every grip but my competition one)
65 x 4 x 10 close grip to wide grip

superset
4a)  EZ bar curls
35 x 4 x 10
4b) EZ bar upright rows
35 x 4 x 10

5) Tri press downs
50 x 15
60 x 3 x 10

6) Cable abs
lots and heavy

c.

90% and Apple Pie

(apple pie for breakfast and 90% for my first week from the 2 pin)

1) Lat pull downs
75 x 12
90 x 4 x 6

2) One arm DB rows
70 x 8,6,8,8

3) Horizontal cable rows v bar
90 x 4 x 10


4) Backwards lat pull downs (Blaney gave me instructions) (and I liked them)
75 x 4 x 10

5) Cable upright rows
60 x 4 x 8

6) T bar rows
+25 x 4 x 8

7) Rack pulls 2nd pin
185 x 5
225 x 3
245 x 1
265 x 1
295 x 0 (oops. not good at percentages)
285 x 1 (we'll call that 90%)

8) speed deadlifts from floor
145 x 8 singles.

fun people at the gym today. (not bear at the circus fun) (just regular fun)

c.

The Big Switch

Catchy title eh? I just switched my bench day to today instead of tomorrow. Not a big deal.

1) Bench
bar x 10
65 x 10
75 x 10
85 x 5
2 board
95 x 3, 3
105 x 5 singles
no board
95 x 4 singles and 1 miss

2) DB Bench Press
25's x 10
30's x 4 x 8

3) Decline DB Bench
25's x 5 x 10

4) DB Tri Extensions
10's x 15
15's x 4 x 10

5) EZ bar curls
25 x 10
35 x 4 x 10

6a) Cable chest pull thingys. Was shown the proper way to do them so they hit your pecs.
20lbs each side x 4 x 10

6b) Pushups
4 x 10

did some posing. for fun. I've been told it's good for me to get me in the mindset of a bodybuilder, while being a powerlifter :)


Peace,
c.

"Just like old times"

warm up: walk 5 minutes. boring.

Week 2 of squats
1) squats (in the super special rack that makes you stronger)
bar x 10
95 x 10
115 x 8
130 x 5
working sets
145 x 3 x 5 easy.
finisher
105 x 20

2) Leg Press
1plate x 10
2 plates x 4 x 8

3) Walking DB lunges
20's x 4 trips across gym

Supersetted:

4a) Leg extensions
50 x 4 x 10

4b) Leg curls
40 x 4 x 10

4c) Decline weighted abs
+25 x 4 x 10

worked out with friends and foes. just like old times. don't care what anyone says. it was. and I liked it.

c.

Xtra Bench Day

Plus shoulders and stuff

I was going to do this cool pre workout circuit from Jim Wendler, but after describing it to John he made me realize how anti powerlifting it would be so close to my competition. It was only 7 minutes long. but it probably woulda killed me 2 minutes in. So I will stick to walking.

1) Overhead Strict BB press
bar x 10
55 x 5
60 x 5
65 x 3
70 x 0
Push Press
70 x 3
75 x 3
80 x 1, 0

2) Bench press
65 x 13

3) Close grip Bench
70 x 4 x 8

4) seated DB Press
20's x 8,6,5,4

5) DB curls
15's x 15
20's x 3 x 8
15's x 12

6) DB Tri Extensions
25 x 4 x 10

7) Dips
4
yikes

c.

Just a PR kinda day

Bodybuilding back workout

1) Lat pull downs
75 x 4 x 10

2) Chest Supported rows
+35 x 4 x 10, 8

3) Horizontal cable pulls v bar
95 x 5 x 10

4) one arm DB rows
70 x 5 x 8

5) DB pull over lying
35 x 6,5,5,4 hard

6) Bent over BB rows
55 x 4 x 15

7) Rack Pulls (100% effort) 4th pin
185 x 5
225 x 3
275 x 1
asked Evan if I should go up slow or fast, in weight. I wanted to beat my 325 PR. He said just load 330. Now.  Yikes.
330 x 1 :) +5 PR and it felt super light!
John said go 340-345 (since my effort was only 94%) I got greedy and put on 245.
245 x 0
I think I was just not set up right. I didn't have my air. But I am happy with 330. for now.

8) speed Deads
150 x 10 singles.

and no one told me I had a blue mustache from my blue raspberry Amino Energy. thanks.

c.

Bench day, Crazy day.

I'll leave out the crazy part and just stick to the bench part. Had an appointment so I cut my workout short. But then my client doesnt show. wow.

1) Bench
bar x 10
55 x 10
65 x 10
75 x 10
85 x 4
95 x 5 singles. not bad for being tired.

2) Dips
2 wow

3) Incline BB press
bar x 5
55 x 5 x 5

4) Incline DB press
20's x 3 x 8
25's x 6,5

5) cable tri press downs
40 x 5 x 12

c.