MrBeefy~The Powerlifting Saga Continues......

[mrbeefy]

April 15th, 2008
First PL Meet down ... the training continues!

This is ONLY the first week training. I think we may also include speed work and sled pulls. The following weeks are similar but increase in weight and intensity.

NEXT COMPETITION PREP WORKOUT (Russian Training)
week 1
(Sunday)
Squat
[glow=red,2,300] reps sets % weight [/glow]
5 1 50% 175
4 2 60% 210
3 2 70% 245
3 5 80% 280
close grip bench 5 1 50% 150
4 1 60% 180
3 2 70% 210
3 6 80% 240
Chest muscles
(dumbbells flies or presses) 10 5
Squat--raw 5 1 50% 175
5 1 60% 210
4 4 70% 245
Abs 10 3

3 day (Tuesday) reps sets % weight
Dead lift 4 1 50% 250
4 1 60% 300
3 2 70% 350
3 5 80% 400
Bench-press--raw 6 1 50% 150
5 1 60% 180
4 2 70% 210
3 2 75% 225
2 2 80% 240
3 2 75% 225
4 1 70% 210
6 1 65% 195
8 1 60% 180
10 1 50% 150
Chest muscles 10 5
Dead lift-- bands 4 1 50% 250
4 1 60% 300
4 5 70% 350
Good mornings (standing) 5 5

5 day (Thursday) reps sets % weight
Bench-press--raw 5 1 50% 150
4 1 60% 180
3 2 70% 210
3 5 80% 240
Squat 5 1 50% 175
4 1 60% 210
3 2 70% 245
2 5 80% 280
Bench--2 board 5 1 55% 165
4 1 65% 195
3 5 75% 225
Chest muscles 10 5
Abs 10 3

6 day (Friday)reps sets % weight
Dead lift with 35's 3 2 50% 250
2 4 60% 300
Incline Bench 4 6
Dips (weights) 6 5
Dead -off boxes 4 1 60% 300
4 2 70% 350
3 2 80% 400
2 4 90% 450
Good mornings (seating) 5 5

[fit]

I'm in! And I'll be hounding you! LOL- Seriously- Keep it up

[mrbeefy]

2-16-08

Ok, did a modified version today (per Greg)

SQUATS
Reps Sets % Weight
5 1 60% 180
4 2 70% 210
3 2 75% 225
2 2 80% 240
3 2 75% 225
4 1 70% 210
6 1 65% 195
8 1 60% 180
10 1 50% 150

8x8 Reverse Hypers
Abs x 25

This kicked my butt!
The squats followed by the 8x8 hypers fried my hamstrings, glutes and calves. Walking may be difficult tomorrow.
The squars were tough because Bernie and I did them "I go-you go". My heart was pumping big time!

All in all - Great Workout!

[gti steve]

thats an interesting workout. i always thought you squatted like 400+

[mrbeefy]

My best Dead was a 585.
My squats have been in the 300-350 range.
Bench is my sore spot ... still need to work on form.

This new workout should certainly kick it up a bit!

[gti steve]

Great work tho. Really impressive!

[mrbeefy]

4/23/08 Wednesday

Deads with 35's (deeper stretch)

[glow=red,2,300]Reps Sets % Weight[/glow]
3 1 50 250
3 2 60 300
2 4 65 325

Bench (raw)

5 1 50 150
4 1 60 180
3 2 70 210
2 3 80 240
3 2 75 225
4 1 70 210
6 1 60 180
8 1 50 150

Assistance Chest Work 10 reps / 5 sets

Deads (again) (regular plates)
4 1 50 250
4 1 60 300
3 2 70 350
3 5 80 400

Good Mornings 5 reps x 5 sets

Abs

nite-nite!

[mrky03]

Good numbers Frank!

[mrbeefy]

May 27th, 2008

Training is going ok considering the apnea, etc.
Been doing the Russain Training the past few weeks and it's a tough routine.

Our trainer thought it's time to switch things up, so he suggested we go to a 3-2-1 Program. But first, he suggested we break up the training boredom with....some tire flipping outside.
We have two tires out there to train with. One weighs 425 and the other is 578 lbs. Try flipping that all the way across the parking lot and back! One of our members who trains for strongman competition, flips it all the way down the street and back. As a warm up yesterday, He loaded a bar with 650, placed it on his shoulders, and walked across the entire gym, placing it into another power rack on the opposite side of the gym. I think he did that circuit about 5 times. Now THAT is training!

I'll update you on how we did on the tires soon!

Switched up my diet a bit per my MD. Doing a version of the ketogenic diet. Not the best thing while PL, but I need to drop a few pounds.

Keep watching for updates ;D

[fit]

Hey Frank, I need some new tires on the Passat- care to, errmmm, give me a lift? LOL!