Big_Byrd52's WR Squat Log

[big_byrd52]

Ok guys, i will try and keep this updated for the next 8 weeks. My next meet is Sept. 10 in Atlanta, GA. It is the APF GA State meet. I have gotten my weight down to 209 so i will able to eat well going into the meet. I will compete at 198 so i cant let my weight get over 215-217 tops in order to make weight. I will be attempting to set the ALL-TIME WR Squat in the 198 class. The current record is 910.5 held by Micheal Cartinean. I have done 850 in a meet already and was red-lighted with 900 for depth at a weight of 220. I know i have it in me, its just a matter of keeping strength at the lower weight.

I will be travelling 1 and 1/2 hrs every tues to squat with Steve Goggins and North GA Barbell. My first workout with them is tommorow, i cant wait!


Last weeks training went like this:
RAW pause squats- 225x3, 315x3, 405x3, 495x3, 545x2
Suit Squats with pause in hole- 655x1, 735x1, 825x1, add wraps-900x1--just a half rep here to feel weight.
Full Range below parallel- 800x1

Single leg legpress 2 sets of 10
leg ext 2 sets of 10
GHR 2sets of 15
ab wheel 2 sets 15

 

[Iceman1800]

Oh hell yes! Please keep this log updated. Training with Goggins? Awesome

 

[Steak Helmet]

BYRD,

best of luck we will all be pulling for you.

 

[big_byrd52]

Mon 7-18
Weight: 212

Raw Bench- 135x2x15, 225x6, 275x5,315x5, 365x3, 405x3
Shirted- 455x1, 475x1, 500x1 miss(fell off the bench), 500x1 nailed it. (Our bench is a POS!
Shirted 3 board- 3 sets of 455x3- pause at top of each rep
Incline bench- 225x10, 315x5, 315x4, 315x4
Palms in DB Bench- 3 sets of 110x6
Elbow out DB ext on incline- 2 sets of 40x8-9
Rope pressdowns w/ band around wrists-70x12,12,10
ab wheel- 2 sets of 15


Tues 7-19
First day at NGBB was awesome! i was just as nervous as i was excited, but everyone made me feel right at home. Since i only have 8 weeks till the meet, Steve has me squatting and pulling on the same day with light assistance work on friday. I will be doing most of my sets in the suit to get used to it. Unfortuanately because of the weight loss, my briefs and suit are pretty loose. I am ordering a new pair of briefs tonight but the suit will have to do. Im using Metal Viking briefs and Inzer Leviathan squat suit.

For Dl, Steve is forcing me to use the double overhand grip. It sux, it hurts and i dont like it. But of course im gonna do it. I pull conventional also. We stayed light to work form and go easy on the grip till i get a callause developed. ONLY DO 1 REP SETS IF U USE A HOOK GRIP!

Squats- bar warmup, 155x5, 155x3, 275x3, 363x3, add briefs and suit, straps down 451x2, 562x1, 650x1, 683x1, 683x1
All sets were easy and about 2 inches below parallel.
Deadlift- 225x1, 315x1, 405x1, 7 singles with 455.
Rack Pull from just above knee cap- 445x5, 545x5, 635x4 pretty worn out at this point. This is a weak point for me so we will be focusing on this.
Hanging abs 2 sets of 20
seated calves- 3 sets of 15-20 ( i got some funny looks when i got on that. noone else uses it)

On a side note: Kara Bohig(sp?) is sexy as hell!

 

[big_byrd52]

Ok, back from my vacation to toronto. slacked off on thursdays shoulder/bi workout and skipped fridays squat/dl assistance work. I did monday bench but was really dehyrated and it sucked so i wont post it.

Tues 7/26 squat:
Warmup, stretch, coat legs and hips in blue emu. this is standard practice, but took a while getting loose after all the travelling and sitting in cars, buses and planes the last week. Weight also made a big jump to 219! gonna have get that under control! shouldnt be a problem tho.

Squat: 145 by 2 sets of 10, 275x5, 363x2, add briefs and suit-451x1, 600x1, 722x1, 727x1(was supposed to be 722 again but added 2.5 instead of 1.25 by accident) all weights were super easy. Steve said we will probably have to readjust poundages upward for the rest of the training cycle. im on track for a 925+!

Speed DLs, again with a hook grip. didnt hurt my thumbs as bad this time. used alot of chalk on the sides of thumbs also.

225x3, 315x2, 405x2, 475 by 5 singles. all easy, grip felt good so will probably jump to 525 or so next week.

Rack pulls-- man i suck at these! 475x5, 535x5, 605x3-- all reps were done with a controlled negative.

seated clf raises on my own while i sat around and BS'ed with Jon Grove and Kara.

ill take my camera next week and get a few pics. Oh, Steve said he felt a little off tuesday, and ONLY squatted 942! thats all he did, maybe one set of leg presses and that was it.

 

[big_byrd52]

Thurs 7/28 shoulders and bis
weight-219 damnit! i thought i was done dieting!

Started off with some shirt work to learn the groove. Did some 2 boards worked up 275 plus purple bands for a few sets of 5. My damn elbow was killing me and had to stop. i aggravated it wrapping knees for my training partners on tues night. My freakin shirt doesnt fit either, arms are too small, and the shoulder measurement is too small. It WAS a KK DD closed back, but i just cut it open to see if it makes a difference. i will also try to stretch the arms out some.


Fri 7/29 accessory squat/DL work
weight-216! Sweated my ass off at the club last night. Must have just been bloated from vacation food. Veins are back running all the way up my abs in the morning. i need to take a pic of that shit when i remember!

Running on 3 hrs sleep. I "HAD" to go to a party after the club closed I love my job!

Pullups- 15,15,15
Bent rows- 245x10, 335x8, 385x6, 405x5
SLDL- 405x6, 335x8, 335x8
GHR- bdywgt 15,12,12
Leg Ext. wgt? 3 sets 15 slow and controlled

 

[MR.Nitrous]

Big_Byrd52

Were are you training at in Georgia? I live on the north east side
of town 85north past Jimmy cater Blvd.


Good Luck at your Meet!!!!!!!!

MR.

 

[big_byrd52]

I train at NGBB-- North Georgia Barbell once a week on tues. mornings. It is off of Cobb parkway by the Hooters. I live in chatt, tn.

 

[MR.Nitrous]

Like to come watch ya'll lift some time.Were is this meet going to be at
in september, and is it open to the public?

MR.Nitrous

 

[Paul Bunyan]

That's awesome big_byrd. Please continue to keep us posted, it's very motivational.

PB

 

[thebrute]

great stuff here brother!!
HCB

 

[big_byrd52]

Yes the meet is open to the public. i blieve its in the rec center or something. here is a link to all the meet info and to the NGBB powerlifting team.

Meet:http://ngbb.net/Pages/Upcoming meets/upcoming meets.htm

Home: www.ngbb.net --- check out the controversial topics forum too.

 

[big_byrd52]

Monday, august 1-- bench **6 weeks out**
wgt- 214 in morning, 216 at 6pm

Ok, i told u in the last post i cut the back out of my shirt at the advice of Kara B. and Scott Albano- WPO Middleweight Benchpress Champion. I wasnt really sure how the shirt would fit, so i started with the neck high and the shoulders fully seated and played with it. well, hell, let me get into this first.

RAW Bench- warmup, 225x10, 275x5, 275x3, 315x3, 365x3, 405x2 thats all i had
Shirted- started light to make sure it wouldnt fly outta my hands and to find the groove.
3bd-405x5 neck was high and didnt feel right
3bd- 455x5, neck still high
2bd- 455x3 neck a lil lower but didnt feel right.
wanted to see what i could make touch, said fuk it and pulled the neck way down and off my shoulders a lil. i wetted the hell out of the neck, shoulder and chest plate, and arms. so tried to touch 455, about 4-5 inches away, but the groove was great.
*jumped to 500- about 2inches high, but flew up! this was max 2 weeks ago with neck closed.
*525- a knats ass away from touching, blasted it up!
*550- touched and blasted it it up too! i was tired as hell, but wanted to at least try 575 which was my best at a wgt of 240.
*575- neck to low, touched at my belly button almost, but still managed to recover it! tried it again to see if i could get the neck right, but it wouldnt touch and wore myself out trying to force it to.

GREAT NIGHT!! Should be at 600 or better at the meet in 6 weeks!

Incline bench- 2 sets of 225 to failure- 14, then 11
Xtremely close grip incline- 135x12, 135x10
Rolling DB ext- 50x12, 50x12
Rope pressdowns-120x12

 

[big_byrd52]

Tuesday, aug 2--Squat/DL

Squat- warmup, 175x10, 175x10, 275x5, 275x3, add new briefs 363x3, add suit 562x1 (accidently skipped a set, oh well), 677x1...
was supposed to do 750 this week, but remember Steve said he was gonna bump the weight a lil this week. so up next was 760x1-- smoke show! Steve said it looked too easy even tho i rushed it and wasnt set up right. So he had me do 793x1. He wanted me to add knee wraps just so i could get used them and learn the new squat path. It seems like i had them on FOREVER! It threw my groove off a little and didnt let me sit back like i wanted, but still EASY weight. I should be finishing up around 900 or a lil more at 2 weeks out.

Next up is DL. I got to pull with John Gordon today. He is a nice guy with a GREAT pull!! He is pulling over 700 at 165 Au Natur'al! He pulls sumo, and the weights barely come off the floor. Seriously! i stuck my arm down there to measure just how much, and it was just longer than fingertip to wrist... only about 8-9 inches!

!35x5, 225x3, 315x2, 405x5, 475x1, 6 sets of 525x1.
Still using hook grip, and its starting to feel more comfortable. Its still a slower pull and that makes the weight feel heavier. I pulled my last one with a reverse grip just to show steve what i meant. I ripped it off the floor like a warmup. But he still wants me to stick to the hook grip. oh well cant say i didnt try! im gonna pull my last one like that everytime just so i know its not heavy, just slow. its a mind game with me.

Also have to concentrate on keeping shoulders down and forward to reduce ROM. Also in keepin arms straight. I was told to flex my triceps hard while lifting and this will help.

Rack Pulls- 425x5, 515x5, 605x5 felt good- couldnt do it last week. 635x5 gettin stronger! 675x4 HELL YEA!!

My numbers are looking really good for the meet! i am shooting for a 925 SQ, 600 bench, 675 DL-- which is a 2200lb total! Only 34lbs shy of the all time total record!! I might be able to come up with it in the Sq and Bench, but a 2204 will tie Coan's 198 total !!! Not bad for the first meet i have been able to train for!

Im goin down sunday to Bench with Steve and Scott Albano to let them show me how to use the shirt cause i have no clue. So hopefully it will add some xtra poundage! i ll be sure to update soon.

oh, just in case u all are trying to figure out the schedule, it looks like this:

Monday- bench and tris
Tuesday- Squat/DL and calves
Weds- rest and go out with friends- i actually have a social life now, sort of
Thursday- Shoulders, light tris, and bis
Friday- light Squat/DL accessory work and calves
Sat and Sun- rest up or try

Diet is 3 days at 3000 cals, Sun, Mon, and Tues. Every other day is at 2500 or close to it.

 

[big_byrd52]

Forgot to mention im crazy lean right now. When i wake up in the morning there are huge veins running up thru my abs in the front and sides. im about as lean or leaner than my last bodybuilding competition, but bloated and holding water from the necdcesary 'supplemts'. cant wait till after the meet to harden up a bit!! ill take some pics friday morning if i remember.

 

[big_byrd52]

Just wanted to post up the current APF records for the 198 class as well as the ALL-TIME records for any federation EVER:

APF: Squat-874.5 KELLUM, Bench-610 KELLUM, DL 858 COAN, tOTAL 2204 COAN

APF JRs(below 24-which i am)Squat- 742.5, Bench-500, DL-706, Total 1842

ALL-TIME: Squat:911, Bench-685, DL-860, Total-2234

Just to put things in perspective for everyone that doesnt follow the sport.

 

[big_byrd52]

Thurs 8/4 shoulders and bis
weight 219-- damn, i gotta get this under control!

Seated shoulder press- 45x2x30, 95x15, 135x10, 185x6, 225x6, 275x6, 315x5, 315x3!!
laterals- 40x 15,12, 12
plate raises- 3x15
pressdowns- 160x3x20
v-bar pressdowns- 160 x2x20
Alt. DB curls-35x2x15
conc. curls- 25x2x10
conc. hammer curls-25x2x10

 

[big_byrd52]

Friday 8/5
half assed this one too. did some light leg ext. for sets of 20, same with leg curls. hammered calves pretty good and they still hurt. didnt do any back cause my shoulder/elbow was still bothering me.

Sun. 8/7 wgt-218

went down to NGBB today to bench with Steve and Scott Albano so they could teach me how to use a shirt. I learned ALOT and took about 3 inches off my stroke! So now i should be able to pull the neck on down and get crazy with the wgt. i didnt think i would have much lockout power, but after this i am pretty confidant.

reverse band benches- warmup, 265x10, 265x10, 355,6, 445x5,

ADD SHIRT- 535x1 no touch, 625x1 to a 1 brd, 715x1 to a 1 brd.
drop to 535x3----have been working on technique the whole time; arch, shoulders back, butt barely touching bench, elbows in-its alot to remember!

Removed bands and goona work the groove. 535x1 touched and blew up! like i said, i took a few inches off the stroke. 585x1 miss at the top, lost my footing trying to keep arch and almost fell off the bench.

585 again x1-missed again. this time i dumped it on my belly!
585 one more time against their advise, missed it at the top. came up just fine but flared my elbows and the bar came back over my face. i stalled to correct it and couldnt get it moving again.

Im am still very satisfied. That would have been a new PR and it was very close twice even after all the other work. i really want to jump in and see what i can do fresh now. Scott says my shirt is way too loose obviously cause ive lost 15 pounds.

We are going to talk to the Owner of the WPO and see if he will let my total at the GA State meet qualify me for the WPO semi-finals in Chicago in Oct. Im really excited about that! i thought i would have to wait till march or later.

 

[big_byrd52]

Tues 8/9 weight 219

Squats
165x10, 165x5, 275x5, 385x3, 495x1,
add suit- 594x1, 713x1,
add wraps- 793x1 rediculously easy!! felt like 135
826x1 didnt push my hips back like i should have, just plopped straight down. still easy but not in the same groove as last set.

DL hook grip
265x3, 375x2, 455x1, 550x1 almost drooped it. 550x1 again almost dropped it. Steve said they were both ugly, and said i could go back to regular grip for this meet. thank god!!
regular grip-
550x4x1 all easy, tho i was beginning to get tired on the last 2. i had already been at the gym for 3 hours or longer at this point.

Rack Pulls
535x5, 625x5, 715x3!! another 40 pound PR! amazing how ur DL will improve u actually do them

 

[flexmaster]

very motivational thread...go for it!!!