The push for a GRAND!

big_byrd52 · Dec 1, 2005

Hey guys, its been a while since i have been on the boards. I have been taking it 'easy' since the meet, just trying to maintain and have a somewhat normal life and eat some good food. My weight has crept up some, and i have been trying to decide what to do as far as staying down for 198s or letting weight do what it wants and diet back down later. I think i am going to eat and get my strength up where i want it, then diet down later. I am weighing 225 as of Tues. night, and most of my lifts have stayed the same. i just missed a 600 bench last week, and squatted 955, and still pulling about 660.

The big focus is on Squat and DL this time around. I WILL squat 1000+ very soon, and want to get my DL up to 725 or more. I also want my bench up around 675 by june. That is my next big meet, APF Senior Nationals on June 2, 2006.

I will be posting my workout schedule soon, and get some pics and vids up along the way. ill start off with my pic from the Nov. issue of Powerlifting USA magazine...

flexmaster · Dec 1, 2005

thats one hell of an awesome pic! good luck with 1000, i think you can do it.

Steak Helmet · Dec 2, 2005

BYRD,

nice...you know we will support you here at PROMUSCLE...if you need anything, just ask, I am sure we can help out in anyway you need?

I wish I had better pulls...I am not much for the deadlifts, but I can bench like a mother

big_byrd52 · Dec 2, 2005

Thanks Steak, thats usually the way it is. The good benchers usually dont have a good pull too.

Well i guess ill start this log off with Tuesdays workout.

Tues, Nov. 29
Max Effort (ME) Squat/DL

warmup with saftey squat bar, 135x2 sets of 10, 225 x 10

DL on band platform with doubled mini bands,
135x5, 225x5, 315x3, 405x1, 455x1, 475x1

Dropped weight to 405 for 6 singles w/ about 1 minute rest in between

SS Bar squats, ATG (ass-to-grass)
225x8, 275x 3 sets of 8

GHR, bdywgt x 12, x10

Sled Drag walking backwards with 2 plates aprox 200 feet per trip for 3 trips.

** Great workout today. I really like the banded DLs. it was the first time we had done them. they really work the lockout hard. we measured the band tension at the top for me to be about 175 pounds. so top weight at lock out was 650. I think this is really going to help my pulls.

big_byrd52 · Dec 2, 2005

Weds Nov 30th was off.

Thurs, Dec. 1
Upperbody Assist day
Weight- 226

lion ox's- 2 sets of 10lbs x 15, 2 sets of 20 x 12 (warmup)
seated military press- 135x10, 135x5, 185x5, 225x5, 275x5, 295x4
seated DB clean and press- 40x15, 3sets of 50lbs x 8
weighted dips- +50lbs for 3 sets of 12
rolling tricep ext- 3 sets of 40lbsx12
DB curls- 40lbs x 15, 10, 9
Barbell curls- 95x6, 115x8, 135x4

big_byrd52 · Dec 7, 2005

Mon. 12/5 Bench
8 weeks out from APF NC State
Wgt: 223

RAW Bench: 135x10x2, 185x8, 225x5, 275x3, 315x1, 365x1, 405x1, 455x1 close miss.
Speed work: 365 for 3 sets of 2
Incline: 275x8, 315x5, 315x5
Palms in flat DB press: 85 for 2 sets of 10
DB Rock and Roll: 60 for 3 sets of 10
Wide Grip Pressdowns: 110 for 2 sets of 12
Seated plate raises: 3 sets of 12

** Still trying to get my raw bench back up to where it was. I neglected it training for the last meet. Needs to be back up to 500.

Tues. 12/6 Squat/DL
wgt: 228

RAW Squats: 150x10x2, 240x5, 330x5, 420x5, 510x3, 600x3
Add Briefs, 690, EASY but my stye felt like it was going to explode so i called it a night. OUCH!
1 leg leg ext: 100 for 2 slow sets of 15
1 leg leg curls: 80 for 2 slow sets of 12

** My eye is swollen shut from this damn stye! its a pain in the ass and really hurt to squat. probably not smart, but oh well. Raw squats are coming back pretty quick, but still have a ways to go. Trying to decide how to train for this meet and get my raw strength back.

big_byrd52 · Dec 10, 2005

Thurs 12/8
wgt: 225

Lion Ox- 2 sets of 10lbs for 20, 2 sets of 20lbs x 10
seated shoulder press- 135x10, 185,5, 225x5, 295x5, 295x3
---lower pin- 225x7, 225x5 (touch front delts with bar)
bradford press- 135x10 2 sets
seated front raise- sets of 10 with 30lbs
seated laterals- 2 sets of 10 with 30lbs
rope upright rows- 130x12 for 3 sets
tri rock-n-rolls: 35x12, 60x10, 60x9
tate press- 35x8, 25x9, 25x9

Fri 12/9

Speed Box squats with puple band- 225 for 10 sets of 2
SLDL- 315 for 3 sets of 10
lat pulls- 4 sets of 12
GHR- 2 x12
leg ext- 2x12
seated calf raise, 3x15

flexmaster · Dec 12, 2005

big_byrd52 said:
** My eye is swollen shut from this damn stye! its a pain in the ass and really hurt to squat. probably not smart, but oh well. Raw squats are coming back pretty quick, but still have a ways to go. Trying to decide how to train for this meet and get my raw strength back.

i had a stye over my left eye like 5 weeks ago...i felt freaking retarded! do you have any idea how you got it? stress related from school and training?

big_byrd52 · Dec 14, 2005

the optimologist i went to see about it said they are pretty common. Its caused by a blocked oil gland in the eye-lid. Basically its a zit on the edge of ur eye-lid. It was pretty gross looking. all the swelling is down now and the head is just scabbed over. can hardly see it now.

Hows ur back?

flexmaster · Dec 15, 2005

big_byrd52 said:
the optimologist i went to see about it said they are pretty common. Its caused by a blocked oil gland in the eye-lid. Basically its a zit on the edge of ur eye-lid. It was pretty gross looking. all the swelling is down now and the head is just scabbed over. can hardly see it now.

Hows ur back?

glad to hear you wont be wearing an eyepatch!LOL

my back is suprisingly good...i started working out again on monday, first thing i wanted to test was my back so i went straight over and did lat pulls...felt fine. yesterday was the only time i have pushed myself in the last 3 weeks, and i was able to do db rows with the 100's for 15 reps...everything felt suprisingly good. i think i'll take another 2-4wks off from pulling and make sure i am FULLY healed up before going hard again...but ill be doing good mornings and heavy extensions so i should be good i think. any ideas?

Extra_Strong · Dec 15, 2005

good stuff

big_byrd52 · Dec 16, 2005

yeah, have u got any bands from jumpstretch? if u do u can loop it over ur neck and stand on the other end and do GMs like that. its great for glute/ham tie in. u can set up a reverse hyper on aerobics steps. Other than that, blast the SLDLs. they will work great for lockout and fighting thru when u get out of the groove.

big_byrd52 · Dec 20, 2005

Ok, getting a little behind on this thing already. here are all the missing days.

Fri 12/9
SQ/DL Assist

Box Squats- yolked purple band, 225x2 for 10 sets. well really like 7 i had 275 and 315 just to test somewhere in the middle.

SLDL always off 3-4 inch box- 225x10, 315x10 for 3 sets
Lat pulls- 4 sets of 12
GHR- 2 x 12
leg ext- 2x12
seated calf- 2x 15

Sat
About 6 sets for bis. various curls

Mon 12/12
Bench
Wgt: 228

Bench RAW- 225x5, 315x5, 365x3, 405x3, then 365x3 (80% of 455) for 7 sets. Working on SPEED here
DB shoulder press- 85x10, 100x10, 100x8, 100x5
DB laterals- 30x12, 10, 8 ---> read 3 sets
DB flye- 45x10, 10, 10 --->read 3 sets of 10
Rock 'n' roll DB ext- 45x12, 12
STRETCH

Tues 12/13
ME SQ/DL
wgt: 223

Reverse Green band DL- singles up to 675 strong, 700 miss. could get the last 2 inches. I have to learn to squeeze glutes thru. i can probably pull 740 to the same point? back to rack pulls after squats for me.

Squats RAW- 510 (80% of 635) 6 sets of 2. no belt, 2-3 inches below parallel.
leg ext- 2x12

Thurs 12/15
Wgt:223

Lyon Ox- 2x20 x 10lbs (I love these! great warmup exercise! Thanks Ox Mason)
Bench RAW- 315 (70% of 455 for 5x5)
DB Shoulder press- 80x15, 100x10, 8, 5
DB flye stretch- 15x15, 20x12, 20x12
close grip pressdowns- 80x15, 120x10, 120x10
Rock n rolls- 55x8, 8

Fri 12/16
SQ/DL Assist

Box Squats RAW- yolked green band, 315x2 for 3 sets, 365x2 for 5 sets (aprox 50% bar wgt of 635-650)
SLDL 4' high box- 335x10 for 3 sets
Bent rows- no straps or belt, touch ground each rep- 225x10 for 3 sets
v-bar pulldowns- 170x12 for 3 sets

Mon 12/19
Bench
Wgt:223

Bench RAW- 135x15, 225x7, 315x3, 365x1, 405x5, 405x4, 405x3
Incline- 275x5, 315x5, 315x5
Arnold press light- 75x12, 10
seated laterals- 20x15, 15
seated front raise- 20x15, 12
Pressdowns- 100x12, 12
lying rope ext- 100x12, 10
STRETCH

All in all, my raw strength is coming back pretty fast. should be back to normal soon... just in time to get in my gear for the meet and probably lose it all again! But i think i have a plan to keep it up this time around. we'll see how it goes. Still havent decided if ill do th APF NC RAW or not. i guess it just depends on how much of strength comes back the next few weeks. Im 6 weeks out now. I should be squatting over 750 with just wraps, and bench 500 raw by then. If im even close i probably will, or maybe old school single-ply gear just to see what i can do.

flexmaster · Dec 21, 2005

very nice!!!

keep this updated brotha, i love reading this stuff....nice work!

big_byrd52 · Dec 24, 2005

Tues 12/20

Squats- 80% + 20lbs= 530 for 7 sets of 2 no belt, 1 inch below parallel
Rack Pulls- #3 hole to max triple, 315, 405, 495, 585, 675, 725x2, 745x1 couldnt lock it out.
hypers with mini band- 3sets x 10,8,7

Weds 12/21

Squats- 70%x 2 sets of 9, 150x10, 10, 240x10, 330x9, 450x9, 450,9 no belt, 1" below
Pullups- bdywgt- 20, 11, 10
close grip pulldowns- 120x12

Thurs 12/22
Wgt- 224
bench raw- up to max of 455, then 365, (80%) for 6sets of 3. then negative with 475
DB shoulder- 110x 7, 6, 6
upright row- 135x 12, 10, 10
rock n roll- 50x 12, 11, 10
pressdowns-110x12, 10

I had a bad day today, so it was lift heavy or break everything in my house, so i lifted heavy. Went out and got drunk for the first time in LOOONG time. Another great fucking christmas for me! Fucking women! sheesh!

Fri 12/ 23Fri

Didnt feel like doing stiff legs today, well, didnt feel like doing a damn thing actually!
Close stance squats, ATG, about 6 inches below parallel- 420 for 5sets of 5
decline abs- + 25 plate, 3x15
hanging knee ups- 15, 12

I squatted 3 times this week. If the russians can do it, i can too. My freaking low back is knotted up bad tho! Those russians are hard asses for being able to do that plus everything else! Once i get in gear im gonna be squatting twice a week. Everyone thinks im nutz, but i kinda like it!

Gotta get more back and bicep work in there. ill probably start doing those DC style after squats on tues and fri.

jerrywear · Dec 27, 2005

man you are animal,love your lifts and training.
keep us posted.

big_byrd52 · Dec 30, 2005

Sorry for the wait. I have been going thru some BS with my girl and its messing with my head. After 3.5 years we are done for good. I hate it, shit happens i guess. I just gotta focus on the gym and keep my mind off it.

So anyway, on monday my abs were still sore as hell from friday! thats my ab work for the year!

Mon 12/26 Bench

lyon ox warmups
Bench- 405 for 2 sets of 3, 425 for 2x2, a negative with 465 (23seconds) ouch!
incline bench- 275x6, 315x6, 315x5
laterals- 30x15, 12, 12
lying bar ext(like rock n roll with bar)- 85x15, 12, 12

Tues 12/27 SQ/DL
wgt:222

really off day cause of the BS
DL- 315x3, 405x3, 455x1, 585x1, 650x1, 675 to knees --just belt for all
Squats- 80% plus 35lbs (15 over last week)- 545x 6 sets of 2
chin ups- bdywgt x 20, 19, 10
wide V-bar pulldowns- 2x12
Alt DB curls- 40x12

Thurs 12/29
wgt: 226

still sore from that negative monday!
lyon ox warmup
bench-225x6, 275x6, 315x6, 355 (80%)x6, 380 (85%)x 5, 405 (90%)x3
light full ROM shoulder press- 185x12, 12, 8
laterals- 25x15, 15, 12
wide pressdowns- 120x12,12, 10
DB curls 30lbsx27

Well its down to the final 4 weeks before the NC State meet. Gonna push hard for 1 more week then begin to taper off. I need to test my squat max, either this coming tues or the next. I may wait till next tues and test SQ and re-test DL. i will probably do this meet RAW, just knee wraps and belt... but that 1000lb squat would really cheer me up right about now, so... I need to decide what i want to do. i know i need to peak out for Sr. Nats in June so i should wait, but its so tempting! I will have the AL state meet 7 weeks later which will be in gear.

On a side note, everything is falling into place to get my gym open. It will be bad ass! All about the serious trainers and athletes in town. Everything for PL, OLY and Strongman training needs! Of course the BBers are welcome too. I dont care, as long as u want to train hard. It should be open by Mid Feb, and be holding a bench press meet Feb 25th with 500 dollars to best best bench. If we can get more money, we will have cash prize for biggest bench and best by formula! Im excited and nervous all at once.

dutch · Jan 2, 2006

I just want to say that i like reading your posts/journal very much. keep it up!
Good luck with your upcoming contest and starting your own gym, sad to here about the girl but like you said thats life.

big_byrd52 · Jan 7, 2006

Mon 1/2/06
wgt:225

bench 225x10, 275x5, 315x3, 365x1, 405x4, 315x12, 315x10
incline- 275x8, 7
incline flyes- 75x12, 85x9
lying bb ext- 85x12, 12, 12
v-bar pressdowns- 110x10, 100x8, 80x10

Tues 1/3/06
wgt:223

squats-240x10, 330x5, 420x5, 510x2, 605x5
All RAW, 1 inch below parallel to chain!
DL shrugs-315x6, 455x6--- explain these below
Rack pulls- 495x3, 585x3, 675x2, 675x1 SPENT!
GHR- 3x12
leg ext- 2x12
decline abs- 4x12

Thurs 1/5

lyon ox warmups
push press- i suck at these! 135x10, 10, 185x10, 225x10, 9
standing press- 135x15
DB curls- 40lbsx20, 11, 8
DB hammer curls- 40x11, 8

Fri 1/6/06
wgt: 220

Light day, i gotta max squats Sun or Tues.
box squats- 150x10, 10, 240x5, 330x2 for 3 sets
pull ups- 17, 17
GHR- 3x12

DL shrugs are where i take the weight and do a DL, then when i get to the top i shrug and hold for 2 seconds. then lower to just above ground without touching, and hold for 2 seconds, repeat.

Im doin the Push Press because i am thinking about doing a Strongman Competition in feb. The movement is very awkward for me now. i was better at them in high school. hell, i push more seated than with leg drive standing! i just have to get used to it.

Plans may have changed for the meet i was planning on doing RAW in NC. I just found out that the top 4 220 pounders in the world will be lifting at this meet as a tune up for the WPO finals. Travis Mash, Kyle robertson, Ox Mason, and Tony Atkins! After hearing this, i really want to jump in gear and play with the big boys! Ill stay at 220 instead of dropping to 198s this time.i guess ill have to see where im at. its a different kind of training so ill have to test. Ill do a raw squat max probably tues, then jump in my suit and max. I know i can do 955, i did that over thanksgiving and have gotten stronger since then, so i predict im close to a grand! ill go 900, 950, then 975 or 1000 depending on the 950. Bench i will hit 460 and maybe 480 monday. I am sure a 2300+ total is within reach for this meet.