Bench Craziness

Today was a pretty scary workout. Next week is suppose to be a test if I can go up in my max (currently at 280). The worksheet said to do 2 sets of 260 (3 reps) 2 sets of 280 (1 reps) and a negative of 305lbs. I was not feeling it today, and when I put 305 lbs on the bench I had to make a hard swallow in fear that this weight could crush me. Lol, I guess I am becoming a man ;).

I did the required stuff but it wasn't easy, so next week will be the true test, so we will see what happens. I might possibly go up in my max to 285 but I also might not be that lucky!

Below is my picture that shows the size of my eyes when I see the 305lbs on top of me!

Tomorrow is a possible increase in dead lift so stay tuned.

Deadlift going up!

Hey Everyone. So today was an important day because my deadlift has gone up.
Hard work pays off!
Today my work out consisted of 7 sets of deadlifts , 4 sets of good mornings, 3 sets of leg curls and jump rope!
4 of the deadlift sets were 351 lbs for 5 sets. If you remember a few weeks ago 351 was my max and now I can do 5 reps for several sets, which means my max is probably around 370 or so. I will know for sure next week when I will try to max out followed by high rep weights.
I came to work pumped and full of energy so it was definitely a great one.
Here is the video demonstration of me doing 351 lbs for 5 reps. Enjoy!

5th week

So I haven't been posting on here for a couple of weeks because to post something relevant some increase needs to happen. Today is one of those days though, so consider yourself lucky.

Today was my bench workout day and the bench maximum has went up to 275 pounds. Thanks to failure (245 lbs for 6 times). I feel stronger and happier. Everything is going according to plan at least in the bench area. Thank you Doug for spotting me!

Anyway my recent pictures can be seen below! After ju-jitsu work out today, tomorrow will be the squat day! I'm pumped are you? Hopefully the squat will go up as well and I can post a new video.

As promised here are my recent body pictures. Still need to burn some fat from my belly but I got strong legs butt and chest - the key to success in powerlifting!

Conditioning, Conditioning, Conditioning

So after my injuries Saturday plus a visit to Chiropractor I decided to take it easy and not do as much weight on my squats and instead went to go to the park for a nice afternoon jog right? WRONG. I decided to do a conditioning nightmare workout, and maybe bit off more than I could chew.
The workout was simple. 4 sets of 5 stations. Squat, 500lbs tire, prowler, sledjehammer 32kg (70.5 lbs) kettlebell with rest of about 3.5 min in between. By the 4th set my lowerback was so tight that I just fell down and laid for 3 min. Now to finish off I did 3 more sets of medium weight squats and 5 min of jogging.
So for those following this piece of crap blog here is the video of a 3rd time around cycle! Enjoy.
Oh and my workout t-shirt after I brought it home!

Saturday from hell!

So Saturday was one of the supplemental days (additional to Power-lifting).

Saturday started out with Karate, where the whole class we were sparring. I ended up bruising my ankle but fracturing a 17 year old guys ribs(good trade off I guess :)). When all that was finished, I took an Advil an ice pack and went to the gym to do the bicep/forearms/shrug work out and train my friend Yas. We ended up being short on time, because Synergy gym closes at 5pm on Saturday(damn it Todd and Doug)! Anyway the bicep workout was extraordinary. We started with straight bar for stretching. Then we did 5 sets on a preacher curl bench. (Below is the video of me doing my last set off 100 pounds for 5-6 reps). Afterwards we did a ladder up ladder down 4 set special, where you take 5 pound dumbbells in each hand and do 10 reps per hand. Then you move up to 10 pound dumbbells and do 10 reps in each hand, then you move up to 15,20,25 etc. until you can't do no more. After resting for 3 minutes your go in an opposite direction, taking first your maximum or wherever you left off (for me it was 35 pounds) and go down doing 10 reps with each hand until you finish with 5 pound dumbbells. At the end of it all your forearms and biceps are insanely tense and you can barely move your hands. Then we did some forearm rice exercises, which I will eventually post on here. And almost finished off with shrug exercises when we were kicked out :)

Ok, I have been venting for too long, here is the video of my last set of preacher curls.

Deadlift, Kettlebells and more

So today was one of the most intense workouts ever. I was training myself + training a client.

It all started for me with the deadlift which I decided to try a new max and was successful.

My new deadlift max is 352 lbs. Now I know its not too impressive, but for me its a big step up. 27 lbs to be precise. So I did 7 sets for deadlift. Warm up sets were with the bar then 40 kg and 90kg.

Then there was 2 sets with 140 1 set with 145kg and finally my max out of 160kg aka 352lbs.

The work out continued with some kettlebell swings, leg switches, and calf raises.

Then to finish everything off I did 3 sets of kicks 50 round-kicks on each leg!

Sorry everyone no pictures or videos today!

Just a hell yeah for me becoming stronger!

Week 2 - Bench, Chest Workout

So today I started my week 2. I followed the blast your bench program and did 2 sets with 230 lbs for 3 reps than 2 sets of 250 for 2 reps and final set negative of 275 which I with a little help pressed up myself. I can feel my boobies are growing :) because my max as I said is at 270 so hopefully in 2 weeks it will be 275. Following the bench I did pullover for 3 sets with 75 lbs, and followed it with downward peck fly and upward one. Final exercise was pushups 3 sets till death! Since you already seen what the bench exercise looks like and I haven't made a large progress yet I will post the peck fly exercises. Besides they turned out to be the best angles.

I have also decided to do more Cardio and add supplemental conditioning work outs to aid me in my power-lifting goals, and, lets be honest, to rid of some fat on my beer belly :) so by the end of the week I will post my circuit training videos.

For now enjoy these and stay tuned for tomorrows Deadlift day!