Right of Passage II

[WidowMaker]

http://www.youtube.com/watch?v=qXzWlPL_TKw

[WidowMaker]

http://www.youtube.com/watch?v=Vxni-FM-UVA

[WidowMaker]

My Twisted View of Powerlifting

Monday
28 Rocktober 13
Week 1 Day1
Deadlift Day

20 Minute stretch and warm-up

4" Block Pulls:
(no belt, hooks, straps and no chalk/double overhand grip all)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
185 x 5
(sumo stance)
225 x 5
(conventional stance)
275 x 5
Note: About 1.5 minutes rest between working sets.
(conventional stance)
315 x 2
(sumo stance)
315 x 2
(conventional stance)
315 x 2
(sumo stance)
315 x 2
(conventional stance)
315 x 2
Good pulls on these today.
I reset each rep on these today.
Was supposed to be a heavy day for me starting back, but ended up being more like a speed day.

2" Deficit Deadlift:
Note: About 1.5 minutes rest between working sets.
(no belt, hooks, straps and no chalk)
(conventional stance/alternate grip-left palm up)
225 x 12
(sumo stance/alternate grip-left palm down)
225 x 12
Good pulls here also.
Nice stretch in my low back, glutes and hams.

Seated Low Rows:
(3.1.3 tempo all sets)
(Olympic style rowing/start-finish sit erect and back arched/mid-point elbows over knees and no bow in back)
(horn attachment and turn it up side down)
2 x 75 x 20
Note: About 1.5 minutes rest between working sets.
(no belt, hooks, straps and no chalk)
(48" lat bar attachment from here on out with super wide grip)
(touch upper abs at start/finish position/elbows at same position [tucked] as in the bottom of bench position)
(if you're doing this right you will have a nice arch in your back like when benching)
(I'm not doing face pulls so my elbows don't need to be high this time)
120 x 10
2 x 165 x 6
Triple Drop set:
150 x 5
135 x 10
120 x 20
Some very good work here on my traps, lats and all other smaller muscle groups in between today.

TapouT Abs:
(16 minutes)
Love this ab workout!

Target Stretch:
yes, about 20 minutes today.

Comments:
Solo today.
Overall training today was still a good day over all, but my ass will not be satisfied until I'm back up on that national platform moving some heavy ass weight!
A good re-start back into my power movements.
A big shout out to Shoxx Fitness and MuscleHouse! Thanks!

[WidowMaker]

My Twisted View of Powerlifting

Tuesday
29 Rocktober 12
Week 1 Day 2
Bench Day

20 Minute stretch and warm-up.

Bench:
(1 minute rest/no wraps/no belt/no chalk)
(touch and go--no bs high school bounce)
(close-grip)
2 x bar x 20
95 x 20
135 x 20
(pinky on bar ring)
185 x 5
225 x 5
(2 minute rest)
(wrist wraps here/no belt/no chalk/paused reps)
(ring finger on bar ring)
275 x 3
225 x 10
Good for what it is today.

Close-grip Bench:
(1.5 minute rest all sets)
(wrist wraps here/no belt/no chalk/paused reps)
225 x 8
(no wraps here/no belt/no chalk/paused reps)
185 x 12
135 x 20
Good on these today.
Some good tightness and pump.

Seated Rack Press:
(1.5 minute rest)
(no lockout/pins at eye level/no wrap/no belt and no chalk)
(break from bottom all sets/reps)
(ring finger on bar ring)
bar x 15
95 x 15
135 x 8
(wrist wraps here)
185 x 4
135 x 14
Shoulders still got some good work outta this today.

Pushdowns:
(1.5 minute rest)
(no wraps or belt)
(36" d-bar attachment-wide grip)
100 x 25
(v-bar attachment)
140 x 15
180 x 12
220 (stack) x 8
Even more tight and burning pump and I still got JM presses to do.

Seated JM Press:
(1.5 minute rest)
(no wraps or belt)
(elected to use suicide grip on these today)
60 x 20
90 x 20
2 x 180 x 12
135 x 8
Tris and shoulders are pretty much done for today.

Target Stretch:
about 20 minutes here also.

Comments:
Solo.
Still got in some good training today.
Tired but not feathered!

[WidowMaker]

My Twisted View of Powerlifting



Wednesday
30 Rocktober 13
Week 1 Day 3
Cardio

TapouT XT
Mauy Thai
Just over 40 minutes long

Will be incorporating my TapouT XT, mma and boxing back into my training program once again.
Will be breaking it down from only my off days from training.
Except for my training days that I have added TapouT abs in the mix.
Why?
1) Cos my cardiologist strongly suggested I keep up with my cardio better than I have been and
2) Cos any form of martial art is the best cardo IMO

Love this style of Mauy Thai training. Lots of sweat today.
Tired but feel good!

[WidowMaker]

My Twisted View of Powerlifting

Thursday
31 Rocktober 13
Squat Day

20 minute stretch and warm-up

Squat:
(no chalk, belt or wraps)
135 x 10
225 x 2
315 x 2
Weird pain between my shoulders blades.
Right where the sweet spot is where the bar rests.
Stopped here.

Standing Leg Curls:
(3.1.3 tempo/1.5 minute rest/single leg)
60 x 20
100 x 8
120 x 6
140 x 6
Triple drop
110 x 5
90 x 10
70 x 20
Love these as it feels good to get back into the game.

Powerpohl Belt Squats:
(2.1.X tempo/1.5 minute rest)
90 x 20
110 x 8
150 x 8
180 x 6
Triple drop
160 x 5
140 x 10
120 x 20
Good work on these as my legs are not quiet spent but are aching now.

Seated Back Raises:
(3.2.3 tempo/arched back)
myself x 30
Nice work for the back.
Next week will add in some band work.

Target Stretch:
Yes, about 20 minutes worth again today.

Comments;
Solo today.
Still a good training day, but gotta figure out why the nerve irritation in my back.

[WidowMaker]

My Twisted View of Powerlifting


Friday
1 Nov 13
Light Bench Day

20 minute stretch and warm-up!

Bench:
(no belt, wraps or chalk)
(touch and go--no high school bouncing bs)
(1 minute rest)
(close-grip)
2 x bar x 20
2 x 135 x 20
(pinky on bar ring)
185 x 1
Good warm-up for the next exercise

3-board Bench:
(no belt, wraps or chalk)
(touch and go--no high school bouncing bs)
(ring finger on bar)
(1.5 minute rest)
2 x 225 x 10
Was good but needs more sets and maybe reps.
I'll make what adjustments I need next time I do light bench day.

Seated Arnolds:
(1.5 minute rest/palms at eye level)
(2.1.2 tempo)
25 x 10
3 x 40 x 10
Still got some decent shoulder burn on this today.

Skull Crushers:
(45 degree angle/no belt, wraps or chalk)
(no count bar weight/2.1.2 tempo/1.5 minute rest)
(elected to use suicide grip this time for all work)
50 x 12
3 x 70 x 12
Tris are good and tight on this right now.

D.bell Hammers:
(2.1.2 tempo/1.5 minute rest)
20 x 12
3 x 40 x 25
Forearms and lower bi's are somewhat spent now.

Arm Wresting Slams:
(4.2.X tempo)
30lbs resistance x 10
Just wanted to do something extra today and I thought I would incorporate in some of these.
Guess ya didn't know I used to be an amateur/local arm wrestling champ too?
Well I was and did it before, during and a short while after I came out of the military.
Was pretty damn good at it too, but I had too many irons in the fire at that time.

TapouT abs:
16 minutes
Abs are feeling it today.

Target Stretch:
Yes, about 20 minutes

Comments:
Solo today.
Still a decent training day.

[WidowMaker]

Actually there was 2.
Yes the 2nd one is country, but you gotta know life in your heart to understand this song.

http://www.youtube.com/watch?v=CF9jubKjVAk

[WidowMaker]

Actually there was 2.
Yes the 2nd one is country, but you gotta know life in your heart to understand this song.

http://www.youtube.com/watch?v=CF9jubKjVAk

[WidowMaker]

Some folks like to post up their meals they eat in their journals for different reasons so I figure I would do the same as I have done off and on in the past.
I doubt very seriously you will see this everyday thing from me cos I really don't see the point, but I will post up a meal or 2 from time to time.

I generally eat clean and good most days, but I'm human and I will eat what I want and when I want.
Most times I eat 5-7 meals a day.
If I miss a meal of don't get to eat as much in a meal as I want to as compared to others eating habits I really don't care and I won't lose any sleep over it.

So; with that being said my meal for the day for this past Saturday evening was:
1- grilled 22oz proterhouse steak (cooked medium rare)
1- 4qt bowl of fresh leafy rabbit food
1- medium sweet potato with light cinnamon only
2- well made margaritas (no salt)
1- 16oz half and half sweet tea

This was my I really don't give a rat's ass Saturday evening meal in a way.
Ever get tired of people playing you (and you know they are)?
Yep, that's me.
Ever get tired of different people lying to you (and you know they are)?
Yep, that's me.
Ever get tired of different people ignoring you (and you know they are)?
Yep, that's me.
Ever get tired of different people thinking they're so much better than you (when they're really no better than you are)?
Yep, that's me.

I really don't care.
Talk to me or not. Leave the way you came.
I got other things I need to do if you have no time for me.
Pissed? No, just indifferent to some things is all.

[WidowMaker]

My Twisted View of Powerlifting
Monday
4 Nov 13
Week 2 Day 1
Deadlift Day

20 Minute stretch and warm-up

Deadlift:
(no belt, hooks, straps and no chalk/double overhand grip)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
225 x 5
(sumo stance)
275 x 5
(conventional stance)
315 x 3
(conventional stance)
335 x 8
These were today.

4" Block Pulls:
Note: About 1.5 minutes rest between working sets.
(no belt, hooks, straps and no chalk)
(conventional stance/alternate grip-left palm up)
365 x 5
(sumo stance/alternate grip-left palm down)
365 x 5
Good pulls on these also.

Seated Low Rows:
(3.1.3 tempo all sets)
(Olympic style rowing/start-finish sit erect and back arched/mid-point elbows over knees and no bow in back)
(horn attachment and turn it up side down)
2 x 75 x 20
Note: About 1.5 minutes rest between working sets for today.
(no belt, hooks, straps)
(48" lat bar attachment from here on out with super wide grip)
120 x 12
135 x 12
150 x 12
165 x 12
180 x 12
Lats are shot now!

TapouT Abs:
(16 minutes)
Abs are feeling it today.

Target Stretch:
About 20 minutes today.

Comments:
Solo today.
Entire back is good and done today.

[WidowMaker]

My Twisted Version of Powerlifting

Tuesday
5 Nov 13
Week 2 Day 2
Bench Day

20 Minute stretch and warm-up.

Floor Press:
(1 minute rest/no wraps/no belt/no chalk)
(close-grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
225 x 5
(2 minute rest)
(wrist wraps here/no belt/no chalk/paused reps)
(ring finger on bar ring)
275 x 2
315 x 1
365 x 1
385 x 1
3 x 315 x 2
Eh, not too bad today.

Close-grip Bench:
(1.5 minute rest all sets)
(wrist wraps here/no belt/no chalk/paused reps)
225 x 8
(wraps here/no belt/no chalk/paused reps)
275 x 2
185 x 12
These were goodtoday.

Klokov Behind Neck Press:
(1.5 minute rest)
(no lockout/hand at inside collars/ wrist wraps/no belt and no chalk)
bar x 20
65 x 8
85 x 5
(wrist wraps here)
105 x 6
65 x 20
Shoulders are trashed now!

Pushdowns:
(36" d-bar attachment-wide grip)
(no wraps or belt)
(1.5 minute rest)
100 x 20
3 x 120 x 20
160 x 8
100 x 23
Triceps are freaking done, but I still gotta do push-ups!

Perfect Pushups:
(diamond style/military plank)
(1.5 minute rest)
myself x 36
That's it! My tris are really pissed at me now!

Target Stretch:
about 20 minutes again.

Comments:
Solo.
Very good training day today.
Tris will carry D.OM.S. for a few day lol.

[WidowMaker]

My Twisted View of Powerlifting



Wednesday
6 Nov 13
Week 2 Day 3
Cardio

Strength and Force Upper
53 minutes
Ultimate Abs
16 minutes

Wore out today.
This was challenging today. Guess I should've never slacked off from these workouts.

[WidowMaker]

My Twisted View of Powerlifting
Thursday
7 Nov 13
Squat Day

20 minute stretch and warm-up

Squat:
(no chalk, belt or wraps)
135 x 20
185 x 8
225 x 5
275 x 5
8 x 315 x 2
Still have a mild ache between my shoulder blades but did this anyways today.

Standing Leg Curls:
(3.1.3 tempo/2 minute rest/single leg)
120 x 5
140 x 5
160 x 5
Triple drop
100 x 8
90 x 12
80 x 25
Hams are shot today!

Band Goodmornings:
blue x 30
My back thanks me for these.

Target Stretch:
20 minutes again today.

Comments;
Solo today.
Very good leg workout today for what it was.

[WidowMaker]

Digging on some good ol country music today.
You have to be country and have experienced it to understand it.

http://www.youtube.com/watch?v=8ecE1UML1q8