Ronnie's Powerlifting and Grip Log

[supermagnamon]

Powerlifting Workout

Deadlifts with Muscle Crain Genesis Deadlift Suit

Warm-Up
1 set- 3 reps- 315lbs DO with and Straps down
1 set- 3 reps- 405lbs No Straps and Straps down

Workout
1 set- 1 rep- 495lbs
1 set- 1 rep- 545lbs
1 set- 1 rep- 595lbs
1 set- 1 rep- 615lbs Straps
1 set- 1 rep- 620lbs Straps
3 sets- 3 reps- 545lbs Straps

Rack Deadlifts

Workout

3 sets- 2 reps- 700lbs

Barbell Shrugs with straps

Workout

4 sets- 10 reps- 515lbs

Comments:
My back was sore for about 5 minutes after the workout. I just wanted to see how well I would do with this training suit. I think I should of put more weight after the 620lbs DL, but I wanted to make sure that I didn't over do the workout, so I drop the weight and went for a couple of reps. Next week, I'll try for 635lbs or 645lbs. I have a little more than 2 weeks left before my first full meet, so I want to make sure that I will be in good condition for the DL on that day. I want to see how far or close that I am from breaking Brian Sider's USPF Totals Junior American Record in the 308lb weight class. Hopefully, I can break it by March or May 2006. I just have to break a Total of 1931lbs. If I am healthy by May, I should break it by then. My big competition coming up will be on Feb. 19, 2006 for the Western USA Cup Powerlifting - Pasadena, which is a Mountaineer Cup qualifier. I will weigh 275lbs on that day, so I won't have to face Josh Bryant, if he shows up that day, since it's an Open meet and that he competed at the Fit Expo last year. It's my first full meet, so I want to take it easy and get the experience first and hope that I can win in my weight class.

Grip Workout
5 sets- 1 rep for 5-10 seconds holds- Pinch 55lb CAP Hex Negatives
5 sets- 10 reps- 12.5lbs on The Squeezer

No Comments

[GregMonfredo]

Cool. I'll be checking this log out. Have any pics or videos of your grip work?

[supermagnamon]

Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only
1 set- 5 reps- 135lbs + Bands

Workout

8 sets- 3 reps- 240lbs + Bands

Push Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.)

Warm-up

1 set- 10 reps- Bands only Strict Press
1 set- 5 reps- 135lbs + Bands Strict Press

Workout

3 set- 5 reps- 205lbs + Bands

DB Clean and Press

Warm-Up

1 set- 2 reps- 65lbs on each hand
1 set- 2 reps- 70lbs on each hand

Workout

1 set- 1 rep- 100lbs on each hand
1 set- 1 rep- 115lbs on each hand
1 set- 1 rep- 120lbs on each hand

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

3 sets- 5 reps- 360lbs

Decline Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only
1 set- 5 reps- 135lbs with Bands

Workout

5 sets- 5 reps- 235lbs + Bands

Tricep Rope Pushdowns

Warm up

1 set- 10 reps- 50lbs

Workout

4 sets- 8 reps- 110lbs

Cable Rows

Warm up

1 set- 10 reps- 120lbs

Workout

1 set- 8 reps- 250lbs
1 set- 8 reps- 270lbs
1 set- 8 reps- 280lbs
1 set- 6 reps- 300lbs

T-Bar Rows

Warm up

1 set- 10 reps- 90lbs
1 set- 8 reps= 135lbs

Workout

4 sets- 6 reps- 205lbs

No Comments

[supermagnamon]

Cool. I'll be checking this log out. Have any pics or videos of your grip work?

Here's a couple of vids that I have on the Gripboard.

http://www.gripboard.com/uploads/1130065301/gallery_5901_339_2634017.wmv
http://www.gripboard.com/uploads/1135783248/gallery_5901_339_799779.wmv
http://www.gripboard.com/uploads/1135783248/gallery_5901_339_1419411.wmv
http://www.gripboard.com/uploads/1135783248/gallery_5901_339_2380297.wmv

[Dan Harrison]

Good to see you starting a log here. Wild haircut, man. You look like a true powerlifter now. Keep focused, and your goals will be yours at the Fitexpo.

[supermagnamon]

Box Squats

Warm-Up

1 set- 2 reps- 225lbs
1 set- 2 reps- 315lbs
1 set- 2 reps- 405lbs

Workout

2 set- 1 rep- 495lbs
1 set- 1 rep- 545lbs
1 set- 1 rep- 585lbs

Sumo Deadlifts

Warm-Up

1 set- 2 reps- 315lbs DO grip
1 set- 2 reps- 405lbs

Workout

1 set- 1 rep- 495lbs
1 set- 1 rep- 545lbs
1 set- 1 rep- 565lbs

Leg Presses

Warm-Up

1 set- 10 reps- 540lbs

Workout

1 set- 10 reps- 810lbs
1 set- 8 reps- 1080lbs
1 set- 6 reps- 1170lbs
1 set- 5 reps- 1350lbs

Plyometric Jumps over 33" Box

Workout

5 sets- 8 reps- 1 min rest between each set

Box Plyometric Jumps over 33" Box from 9" Box

Workout

5 sets- 1 rep- 30 seconds rest between each set

Comments:

Thanks Greg and Dan for your support and comments. The next workout, I will start using bands again on light to med workouts on leg days. Hopefully, I can still be faster on my lifts before competition.

[GregMonfredo]

Awesome videos and lifts. Keep the videos coming if you got em! :)

[supermagnamon]

Workout

3 sets- 1 rep for 5-10 seconds holds- Pinch 60lb Hex Negatives
3 sets- 1 rep for 5-10 seconds holds- Pinch BLOB50 Negatives
1 set- 1 rep for 5-10 seconds holds- Pinch 55lb CAP Hex Negatives

No Comments

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 5 reps- 185lbs

Workout

1 sets- 3 reps- 315lbs
2 sets- 3 reps- 335lbs
1 set- 2 reps- 345lbs
1 set- 2 reps- 365lbs
1 set- 8 reps- 280lbs

Clean and Press

Warm-up

1 set- 5 reps- 135lbs Strict Press
1 set- 3 reps- 185lbs Strict Press

Workout

1 set- 6 reps- 225lbs Strict Press
1 set- 5 reps- 230lbs
1 set- 5 reps- 245lbs
1 set- 3 reps- 250lbs

Decline Barbell Press

Workout

1 set- 10 reps- 225lbs
1 set- 6 reps- 295lbs
1 set- 6 reps- 305lbs
1 set- 6 reps- 315lbs
1 set- 6 reps- 325lbs

Close Grip Bench Press

Workout

5 sets- 6 reps- 275lbs

Wide Grip Cable Rows

Warm up

1 set- 10 reps- 120lbs

Workout

4 sets- 8 reps- 300lbs

No Comment

[supermagnamon]

Warm Up

1 set- 10 reps- Snow ball crushes
1 set- 20 reps- 12.5lbs One Hand Formulator Supinated Wrist Curls


Work Out

5 sets- 10 reps- 32.5lbs One Hand Formulator Supinated Wrist Curls
5 sets- 20 reps- 32.5lbs One Hand Formulator Pronated Wrist Curls
5 sets- 10 reps- Pony Clamps/ Dynamic Thumb Exercise with Thick Rubber Band Wrapped Around Twice
4 sets- 80 reps- IM Red Bands

Comments:

I was bored at work, so I decided to do some grip work. I'm working from 7PM- 7AM tonight. Workout was started at 1:50AM.

[supermagnamon]

Squats with Muscle Crain's Genesis Power Suit with No Belt

Warm-Up

1 set- 6 reps- 315lbs Straps Down and No Wraps
1 set- 3 reps- 405lbs Straps Down and No Wraps

Workout

1 set- 2 reps- 495lbs Straps Down and No Wraps
1 set- 1 rep- 585lbs
1 set- 1 rep- 635lbs
1 set- 1 rep- 675lbs
1 set- 1 rep- 695lbs
1 set- 1 rep- 705lbs

Deadlifts with Muscle Crain's Genesis Power Suit with No Belt

Warm-Up

1 set- 3 reps- 315lbs DO grip and Straps down
1 set- 3 reps- 405lbs Straps down

Workout

1 set- 1 rep- 495lbs
1 set- 1 rep- 545lbs
1 set- 1 rep- 595lbs
1 set- 1 rep- 615lbs
1 set- 1 rep- 625lbs Straps
3 sets- 1 rep- 555lbs Sumo Style

Barbell Shrugs with straps

Workout

4 sets- 10 reps- 515lbs

Comments:

I wanted to see what I would do with squats and deadlifts on the same day. I thought I did okay. I adjusted the suit this time to be tighter. On the squats, I should of just left it alone, because I wasn't in my groove when the suit was tight, but on the deadlift this suit was better than my deadlift suit for training. My grip was not taxed at all, so I feel great with that. Hopefully, when I get my competition suits next week and try them on, I hope I can push and pull more. I was very tired by the time I got into the Shrugs. After the workout, I was finished and spent with no energy left to lift, but to drive home. :F:

[supermagnamon]

Workout

5 sets- 1 rep for 10 seconds holds- Pinch BLOB50 Negatives
5 sets- 10 reps- 12.5lbs on The Squeezer

No Comments

[supermagnamon]

1st Workout at Gym

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 6 reps- 185lbs

Workout

8 sets- 3 reps- 275lbs
4 sets- 3 reps- 250lbs

Clean and Push Press for Reps

Warm-up

1 set- 5 reps- 135lbs Strict Press
1 set- 5 reps- 185lbs Strict Press

Workout

3 sets- 6 reps- 255lbs

Upright Rows

Warm-up

1 set- 5 reps- 135lbs
1 set- 5 reps- 185lbs

Workout

3 sets- 8 reps- 225lbs

Smith Machine Incline Bench Press

Warm-Up

1 set- 10 reps- 90lbs

Workout

4 sets- 8 reps- 230lbs

Close Grip Bench Press

Workout

5 sets- 6 reps- 275lbs




2nd Workout at Home

Push Ups with Bands (Bands equivalent to 75lbs to 150lbs of resistance.)

Workout

4 sets- 20 reps

Crunches on Dyna Disc with Weight

Workout

4 sets- 20 reps- 10lbs

Comments:

I stopped early on my first workout, because I was parking in the street and I didn't have that much time on the parking meter, so I had to be quick. Luckily, it only took me 5 minutes to get home, so I finished off with some Band Push Ups and Crunches. Right after that, I did my grip workout and that was it.

[Chris McNatt]

Awesome squatting and pulling...

[supermagnamon]

4 sets- 100 reps- IM Red Bands

Comments:

After typing for 8-9 hours today. I had to make sure my extensors got some work done and to prevent myself from getting any work related injuries.

[supermagnamon]

Awesome squatting and pulling...

Thanks for the comment, Chris. I really appreciate it. I hope to see you sometime when I get the chance again to go with Dan to Odd's place.

[supermagnamon]

Box Squats with Bands (Bands equivalent to 75lbs to 150lbs of resistance.)

Warm-Up

1 set- 3 reps- 135lbs with Bands
1 set- 3 reps- 225lbs with Bands

Workout

6 sets- 3 reps- 365lbs with Bands
4 sets- 3 reps- 405lbs with Bands

Front Squats

Warm-up

1 set- 10 reps- 135lbs
1 set- 8 reps- 225lbs

Workout

2 sets- 5 reps- 275lbs
1 sets- 3 reps- 295lbs
1 sets- 3 reps- 315lbs

Plyometric Jumps over 34" Box

Workout

5 sets- 6 reps- 1 min rest between each set

No Comments

[Dan Harrison]

Glad to see you are doing plyos. They help tremendously for squats and deads. Can't wait to see you ram up some big numbers in 2 weeks, man.

[supermagnamon]

Deadlifts with Bands (Bands equivalent to 75lbs to 150lbs of resistance.)

Warm-Up

1 set- 3 reps- 135lbs with Bands
1 set- 3 reps- 225lbs with Bands

Workout

1 sets- 3 reps- 315lbs with Bands
8 sets- 3 reps- 365lbs with Bands
3 sets- 3 reps- 455lbs with No Bands


DO Barbell Rows

Warm-Up

1 set- 10 reps- 135lbs
1 set- 8 reps- 225lbs

Workout

5 sets- 8 reps- 295lbs

Cable Rows

Warm-up

1 set- 10 reps- 140lbs

Workout

3 sets- 8 reps- 280lbs
2 sets- 6 reps- 300lbs

Barbell Shrugs

Warm-up

1 set- 6 reps- 405lbs DO

Workout

5 sets- 10 reps- 495lbs with Straps

Leg Curls

Warm-Up

1 set- 10 reps- 90lbs

Workout

4 sets- 8 reps- 215lbs

Comments:

Workout was good. I tried my new Adidas Equipment Weightlifting Shoes and they are the best shoes I've ever used in a workout. :mosher I love these shoes, I can't wait to try them on for push pressing and squats. I tried them out today to break them in. Next time, when I deadlift, I will use more normal deadlift shoe, which is my Adidas Wrestling shoes.

[supermagnamon]

Rack Pull Holds

Warm-up

1 set- 1 rep for 10 seconds- 495lbs

Workout

1 set- 1 rep for 10 seconds- 675lbs
1 set- 1 rep for 10 seconds- 765lbs
1 set- 1 rep for 3 seconds- 805lbs

Pinch BLOB50 Negatives

Workout

5 sets- 1 rep for 10 seconds holds

Comments:

The Rack Pull Holds were done mainly as a warm up at the gym before my speed pulls on the bands. After my workout at the gym, I then did the BLOB50 Negatives and then some crunches on the dyna disc before going to work.

[Chris McNatt]

Looking good.

What are some of your personal bests?

Are you going to fitexpo?

[supermagnamon]

Looking good.

What are some of your personal bests?

Are you going to fitexpo?

My PRs in the gym are

Squat: 900lbs
Bench: 500lbs
Deadlift: 650lbs

Competition:

Bench: 389lbs
Deadlift: 600lbs

My PRs in the gym were before my car accident a couple of yrs ago, so that explains why my competition lifts are low. I'm pretty sure I'll get back to my PR numbers by either September or October this year. I will competing at the Fit Expo. I'll be entering the Full meet, which is just an Open division only and I'll be also competing as a Junior and Open on both the Bench and Deadlift only sections on the same day. For sure, I'll break several state records, but I'm not sure if I can break any American Records that day.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 6 reps- 185lbs

Workout

2 sets- 3 reps- 320lbs
1 set- 3 reps- 335lbs
1 set- 3 reps- 345lbs
1 set- 2 reps- 365lbs
1 set- 8 reps- 280lbs

Decline Barbell Press

Warm-Up

1 set- 8 reps- 225lbs

Workout

3 sets- 6 reps- 325lbs

Comment:

I'll do some shoulder and tricep work when I get home after work. I had to finish my workout early, because I had to go to work early today.

[supermagnamon]

Squats with Muscle Crain's Genesis Power Suit with No Belt

Warm-Up

1 set- 6 reps- 315lbs Straps Down and No Wraps
1 set- 3 reps- 405lbs Straps Down and No Wraps

Workout

1 set- 1 rep- 495lbs Straps Down and No Wraps
1 set- 1 rep- 585lbs
1 set- 1 rep- 635lbs
1 set- 1 rep- 675lbs
1 set- 1 rep- 695lbs
1 set- 1 rep- 705lbs
1 set- 1 rep- 710lbs

Front Squats

Warm-up

1 set- 6 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs
1 sets- 3 reps- 295lbs
1 sets- 3 reps- 315lbs
1 sets- 3 reps- 335lbs
1 sets- 3 reps- 345lbs

Zercher Squats from Bottom Parallel Position

Warm-Up

1 set- 3 reps- 315lbs

Workout

1 set- 3 reps- 405lbs
1 set- 2 reps- 455lbs
1 set- 1 rep- 475lbs

No Comments

[supermagnamon]

Deadlifts with METAL PRO Deadlift Suit

Warm-Up

1 set- 2 reps- 315lbs Straps Down
1 set- 2 reps- 405lbs Straps Down
1 set- 1 rep- 495lbs Straps Down

Workout

1 set- 1 rep- 545lbs
1 set- 1 rep- 585lbs
1 set- 1 rep- 635lbs
1 set- 1 rep- 655lbs
1 set- 1 rep- 655lbs With Straps

Deadlifts with METAL PRO Deadlift Suit with Straps Down and use Harbinger Straps

Workout

1 set- 1 rep- 675lbs
1 set- 1 rep- 695lbs
1 set- 1 rep- 715lbs
1 set- 1 rep- 725lbs
1 set- 1 rep- 745lbs

Deadlifts with METAL PRO Deadlift Suit with Straps Down and with Bands (Bands equivalent to 10lbs to 25lbs of resistance.) 30 seconds rests between sets.

Workout

5 sets- 3 reps- 405lbs + Bands

Barbell Shrugs

Workout

5 sets- 10 reps- 495lbs with Straps

Cable Rows

Warm-up

1 set- 10 reps- 140lbs

Workout

5 sets- 8 reps- 300lbs

Comments:

Workout was great. I used my METAL PRO Deadlift Suit and my Adidas Wrestling shoes on this workout. The suit is great, even though I had a hard time getting down to touch the bar, since the suit is tight, but after a couple workout sets, I settled in with it and kick some @$$. My grip was tired after my first set of 655lbs. After the workout, my forearms and traps were sore and they are still sore as I type right now. I love this suit. It's the best and only deadlift suit that I'll ever compete in. ;) As far as competition goes, I found out in the Open full meet that I have one competitor that I have to really worry about. It's Scott Smith. He owns the 275lbs Jr. Total AR for the USPF for the past 20 years. He's forty something, but he's still bad @$$. I think I want to stay with the 308lb weight class, to just be number one in a weight division in the open division, but I'm still debating what weight class I want to be in since, I'm 280lbs and I have 6 days before weigh-in to find out my answer. Damn. Why did he have to be in the 275lb weight class?

[Dan Harrison]

That's crazy how much that suit helps. I would be a gay fool not to use one in my next strongman meet, given that they are allowed (which they shouldn't be, but that's another story). Can't wait to see how many megatons of TNT you are gonna lay down on saturday, Ron.

[supermagnamon]

Squats with Muscle Crain's Genesis Power Suit with No Belt

Warm-Up

1 set- 5 reps- 315lbs Straps Down and No Wraps
1 set- 2 reps- 405lbs Straps Down and No Wraps

Workout

1 set- 1 rep- 495lbs Straps Down and No Wraps
1 set- 1 rep- 585lbs No Wraps
1 set- 1 rep- 635lbs
1 set- 1 rep- 675lbs
1 set- 1 rep- 695lbs
1 set- 1 rep- 705lbs
1 set- 1 rep- 715lbs

Comments:

Unfortunately, I can't fit in my Titan Centurion Squat Suit, so I'll just be using my Muscle Crain's Genesis Power Suit. I will be using a belt at the Fit Expo, because I will need all the help that I can get. Man, I wish I had a tighter suit. I bet I can squat more than that.

[supermagnamon]

Workout

5 sets- 1 rep for 10 seconds holds- Pinch BLOB50 Negatives
5 sets- 10 reps- 13lbs on The Squeezer

No Comments

[supermagnamon]

Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only
1 set- 5 reps- 135lbs + Bands

Workout

1 sets- 3 reps- 275lbs + Bands
1 sets- 3 reps- 295lbs + Bands
2 sets- 3 reps- 315lbs + Bands
1 sets- 3 reps- 325lbs + Bands

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press
1 set- 5 reps- 185lbs Strict Press

Workout

2 sets- 3 reps- 275lbs
2 sets- 2 reps- 295lbs

Dumbell Bench Press

Warm-Up

1 set- 10 reps- 60lbs DB on each hand

Workout

3 sets- 6 reps- 135lbs DB on each hand

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 270lbs

Workout

2 sets- 5 reps- 360lbs
1 set- 3 reps- 370lbs
1 set- 3 reps- 380lbs

Power Cleans

Warm-Up

1 set- 3 reps- 135lbs Hang Clean
1 set- 2 reps- 185lbs Hang Clean

Workout

1 set- 2 reps- 235lbs
1 set- 2 reps- 240lbs
1 set- 1 rep- 245lbs

Close Grip Bench Press

Workout

3 sets- 5 reps- 275lbs
1 set- 3 reps- 285lbs
1 set- 3 reps- 295lbs

Tricep Pushdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

3 sets- 6 reps- 150lbs

No Comments

[GregMonfredo]

Awesome. How long do you usually spend in the gym? You seem like you do a ton of volume.

[supermagnamon]

Awesome. How long do you usually spend in the gym? You seem like you do a ton of volume.

Thanks for the comment Greg. I normally spend 45 minutes to 1 hour and half at the gym, because street parking is 2 hours. I don't spend that much time between sets, so I make sure that I am in good condition. I spend 1-3 minutes of rest between sets most of the time. If I max on either the squat, bench or deadlift on any of the workout days, I would spend 5-8 minutes between sets to ensure that I get enough rest between sets.

[supermagnamon]

Workout

5 sets- 1 rep for 5 seconds holds- Pinch 60lb Hex Negatives
3 sets- 1 rep for 10 seconds holds- Pinch BLOB50 Negatives
5 sets- 10 reps- 13lbs on The Squeezer

No Comments

[GregMonfredo]

Damn, I wouldn't be able to do all of that volume with that little rest between sets, haha.

Couple questions on the grip workouts...

By negatives, do you mean you lift it with 2 hands, and then just hold it with 1 for as long as you can?

And what is the squeezer?

[supermagnamon]

Damn, I wouldn't be able to do all of that volume with that little rest between sets, haha.

Couple questions on the grip workouts...

By negatives, do you mean you lift it with 2 hands, and then just hold it with 1 for as long as you can?

And what is the squeezer?

By negatives, I just hold it with 1 hand for as long as I can. The squeezer made from Warren Tetting. It's device I use to work on my thumbs to help my pinch. http://wwfitness.com/gripstrength.html The theory goes for me when it comes to grip. Wide pinch helps Thick Bar lifts. Thick Bar lifts helps support grip. Support grip for me is mainly used on Deadlifting. So I strengthen my wide pinch -> thick bar lifts -> support grip -> then I have strong hands for deadlifting.

[GregMonfredo]

Ah, gotcha. I actually just bought a homemade "squeezer" from someone on the gripboard. I should be getting it soon.

[supermagnamon]

Box Squats with Bands (Bands equivalent to 75lbs to 150lbs of resistance.) on 9" Box

Warm-Up

1 set- 3 reps- 135lbs with Bands
1 set- 3 reps- 225lbs with Bands

Workout

10 sets- 3 reps- 365lbs with Bands

Front Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 275lbs
1 set- 3 reps- 295lbs
1 set- 3 reps- 315lbs
1 set- 3 reps- 335lbs

Deadlifts

Warm-up

1 set- 3 reps- 315lbs DO grip

Workout

10 sets- 3 reps- 405lbs

Barbell Shrugs

Workout

5 sets- 10 reps- 505lbs

Barbell Rows

Warm-up

1 set- 10 reps- 225lbs DO grip

Workout

3 sets- 6 reps- 325lbs DO grip
3 sets- 6 reps- 325lbs DU grip

Plyometric Jumps over 36" Box

Workout

6 sets- 6 reps- 1 min rest between each set

Cybex Lying Leg Curls

Warm-up

1 set- 10 reps- 110lbs

Workout

4 sets- 10 reps- 215lbs


No Comments

[supermagnamon]

Ah, gotcha. I actually just bought a homemade "squeezer" from someone on the gripboard. I should be getting it soon.

Sweet. You would be surprised that it will help your grip on your deadlifts.

[supermagnamon]

Workout

8 sets- 2 reps for 5 seconds holds- Pinch BLOB50 Negatives + 2 1.25lb Platemates
5 sets- 10 reps- 13lbs on The Squeezer

No Comments

[supermagnamon]

USPF Western Cup Open Division only Full Meet and Fit Expo Bench and Deadlift Open Division and Junior Division Results

Squats- Muscle Crain Genesis Powersuit, No Belt and Titan's THQ Knee Wraps

1st Attempt- 525lbs
2nd Attempt- 575lbs
3rd Attempt- 613lbs

Comments:

I went light, because it's my first time squating outside a power rack and I wanted to make sure that I went parrellel, since it's my first full meet and that I didn't want to bomb out. I went rock bottom and paused for 3 seconds and pissed a lot of people off, because I could of done a lot more weight and that I didn't use a belt.

Bench Press- Titan's F6, No Belt and Inzer's Wrist Wraps

1st Attempt- 389lbs
2nd Attempt- 413lbs Failed Attempt
3rd Attempt- 413lbs

Comments:

I'm not good at the Bench Press, so that's all the comments I have on this one.

Deadlift- Metal Pro Deadlift Suit, No Belt and Inzer Heavy Duty Sleeveless Erector Shirt

1st Attempt- 600lbs
2nd Attempt- 635lbs American Record
3rd Attempt- 650lbs American Record
4th Attempt- 661lbs American Record

Comments:

I kicked some @$$ on this one and found out through lifting with it that I can lift more. My grip was great and held 3 out of the 4 lifts from my finger tips, because I had a hard time reaching the bar, but all in all, it was great day just on the Deadlift only, but on the full meet, I should total a 100lbs more the next meet, next month for sure.

[GregMonfredo]

Good job! :BP:

[Kevin Majoros]

Awesome job man, sick pulling.

[DaneGarreau]

Why no belt on the squats?

[supermagnamon]

Why no belt on the squats?

The belt gets me off my groove from squating. I have a strong core, so it was no problem.

[Chris McNatt]

Congrats on the deadlift American Record!!! It must have been from all that food you ate at the yardhouse (the extra nut on your dessert)

[supermagnamon]

Congrats on the deadlift American Record!!! It must have been from all that food you ate at the yardhouse (the extra nut on your dessert)

Or it could of been the Steak Sandwich.

[supermagnamon]

At the Fit Expo, I went through the GNC Grip Gauntlet. I got the IM#2 and the 187lbs RT. Also, I did a negative with York Blob and held it for 15 seconds. I also volunteered at the Fit Expo on both Friday and Saturday. I carried a bunch of strongman equipment on both days, but both days on volunteering and the GNC Grip Gauntlet didn't affect my grip on my deadlifts when I competed on Sunday. I wonder how much better that I could've done at the Powerlifting meet, if I didn't volunteer those days. I don't regret volunteering, because I had a great time and I learn a lot from my experiences on those days.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 6 reps- 185lbs

Workout

8 sets- 3 reps- 275lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press
1 set- 5 reps- 185lbs Strict Press

Workout

3 sets- 6 reps- 275lbs

Overhead Quarter Squat

Warm-up

1 set- 1 rep- 315lbs

Workout

2 sets- 1 rep- 405lbs
1 set- 1 rep- 455lbs

Power Cleans

Warm-Up

1 set- 3 reps- 135lbs Hang Clean
1 set- 2 reps- 185lbs Hang Clean

Workout

5 sets- 3 reps- 225lbs

Decline Barbell Press

Warm-Up

1 set- 10 reps- 225lbs

Workout

3 sets- 6 reps- 315lbs

Close Grip Bench Press

Workout

4 sets- 6 reps- 275lbs

Lying Dumbbell Extensions

Warm up

1 set- 10 reps- 30lbs on each hand

Workout

3 sets- 8 reps- 60lbs on each hand

No Comments

[Chris McNatt]

awesome push presses! 275 overhead for reps is non existent at my gym.. Crap 275 overhead for singles at that
Im just joking about the dessert...

[supermagnamon]

Here's are the pics from the meet:

http://cssphotodesign.com/v-web/gallery/Western-Cup-2006

[supermagnamon]

Squats- RAW- No Straps, No Belt, and No Gear

Warm-Up

1 set- 6 reps- 315lbs

Workout

1 set- 3 reps- 405lbs
1 set- 3 reps- 495lbs
1 set- 2 reps- 545lbs
1 set- 2 reps- 585lbs
3 sets- 3 reps- 405lbs for Speed

Deadlifts

Warm-Up

1 set- 3 reps- 315lbs DO grip
1 set- 3 reps- 405lbs

Workout

1 sets- 3 reps- 495lbs
1 sets- 3 reps- 585lbs
1 sets- 3 reps- 595lbs
1 sets- 3 reps- 605lbs
5 sets- 3 reps- 405lbs for Speed

Barbell Shrugs

Warm-up

1 set- 6 reps- 405lbs DO

Workout

5 sets- 10 reps- 495lbs with Straps

Front Squats

Warm-up

1 set- 6 reps- 225lbs Rock Bottom

Workout

1 set- 3 reps- 275lbs
1 set- 3 reps- 295lbs
1 set- 3 reps- 315lbs

Cable Rows

Warm-up

1 set- 10 reps- 140lbs

Workout

2 sets- 8 reps- 280lbs
2 sets- 8 reps- 300lbs

No Comments

[supermagnamon]

awesome push presses! 275 overhead for reps is non existent at my gym.. Crap 275 overhead for singles at that
Im just joking about the dessert...

Thanks for the comment Chris. I understand about the joke. That restaurant was good.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 5 reps- 225lbs

Workout

1 set- 3 reps- 315lbs
1 set- 3 reps- 325lbs
1 set- 3 reps- 335lbs
1 set- 3 reps- 345lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press
1 set- 5 reps- 185lbs Strict Press

Workout

1 set- 3 reps- 225lbs For Speed
1 set- 3 reps- 275lbs
1 set- 3 reps- 285lbs
1 set- 2 reps- 290lbs

Barbell Snatches

Warm-Up

1 set- 3 reps- 135lbs
1 set- 3 reps- 185lbs

Workout

3 sets- 2 reps- 225lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

1 set- 6 reps- 360lbs
1 set- 5 reps- 380lbs
1 set- 3 reps- 390lbs

Incline Bench Press

Warm-Up

1 set- 5 reps- 225lbs

Workout

1 set- 5 reps- 270lbs
1 set- 5 reps- 290lbs
1 set- 3 reps- 320lbs

Cable Tricep Pressdowns

Warm-Up

1 set- 10 reps- 100lbs

Workout

4 sets- 8 reps- 140lbs

No Comment

[supermagnamon]

Here are some pics from the meet:

http://cssphotodesign.com/v-web/gallery/Western-Cup-2006

[supermagnamon]

I just signed my agreement with PowerBar and now I'm officially sponsored by them. Thanks you guys for all of your help and support.

- Ronnie

[GregMonfredo]

Wow, congrats!! That's awesome

[supermagnamon]

Box Squats for Speed

Warm-Up

1 set- 3 reps- 225lbs
1 set- 3 reps- 315lbs


Workout

1 set- 3 reps- 405lbs
1 set- 3 reps- 455lbs
1 set- 3 reps- 495lbs
1 set- 2 reps- 515lbs

Front Box Squats

Warm-Up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 275lbs
1 set- 3 reps- 295lbs
1 set- 3 reps- 315lbs
1 set- 2 reps- 335lbs

Deadlifts for Speed

Warm-Up

1 set- 3 reps- 315lbs DO grip

Workout

8 sets- 3 reps- 415lbs

Barbell Shrugs

Workout

1 set- 5 reps- 405lbs DO
4 sets- 6 reps- 515lbs with straps

Plyometric Jumps over 35" Box

Workout

5 sets- 6 reps- 1 min rest between each set

Comments:

I went a bit easy today, because I wanted to workout on my speed, then strength. Plus, I didnt' want to overtrain. I will take a day off tomorrow and I can't wait to go heavy on the squats and deadlifts. From this point on to May, I hope to have more volume on my speed days, so I can just explode better off my lifts.

[supermagnamon]

I helped my friend move his stuff from his old apt. to his new apt. Also, I went to Dave and Buster's. It's a Chucky Cheese type of place for adults. I used a 6lb and an 8lb Sledge Hammer on a carnival game for 6 games and I also used them to lever on both one hand at a time and both hands at a time. I had both a tough and fun day and was energetic the whole time. I feel good today and I'm ready to workout. There was a lot of functional strength and functional hand strength stuff done that day.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 6 reps- 185lbs

Workout

8 sets- 3 reps- 275lbs

Push Press

Warm-up

1 set- 5 reps- 135lbs Strict Press
1 set- 5 reps- 225lbs

Workout

3 sets- 6 reps- 275lbs

Incline Dumbbell Press

Warm-up

1 set- 5 reps- 65lbs on each hand

Workout

3 sets- 8 reps- 125lbs on each hand

Comments:

I stopped early on my workout, because I was working out with my friend and he was driving. Also, it was his first workout in 2 years, so I wanted to make sure I went easy on him. I had a good workout and I noticed that I'm moving the weight faster on both the bench and the push press. Good speed day on the bench. :D

[supermagnamon]

Squats

Warm-Up

1 set- 10 reps- 225lbs
1 set- 8 reps- 315lbs

Workout

1 set- 2 reps- 405lbs
1 set- 2 reps- 495lbs
1 set- 2 reps- 585lbs Wraps

Bottom Up Squats from Rock Bottom

Warm-Up

1 set- 1 reps- 315lbs

Workout

1 set- 1 rep- 315lbs
1 set- 1 rep- 365lbs
1 set- 1 rep- 405lbs
1 set- 1 rep- 425lbs
1 set- 1 rep- 455lbs

Front Squats

Warm-up

1 set- 6 reps- 225lbs Rock Bottom

Workout

1 set- 3 reps- 275lbs
1 set- 3 reps- 295lbs
1 set- 3 reps- 315lbs
1 set- 3 reps- 335lbs

Comments:

I didn't feel the energy today, when I tried to go heavy on the squats today. Reason for why I stopped after my 3rd set and that I was pushing harder on both the bottom up squats and front squats. I probably need more rest, because of Saturday.

[supermagnamon]

Rack Deadlifts

Warm-Up

1 set- 3 reps- 315lbs from ground DO Grip
1 set- 3 reps- 405lbs from ground

Workout

1 sets- 1 rep- 495lbs
1 sets- 1 rep- 585lbs
1 sets- 1 rep- 675lbs
1 sets- 1 rep- 725lbs Straps
1 sets- 1 rep- 745lbs Straps
1 sets- 2 reps- 725lbs Straps

Sumo Deadlifts for Speed

Warm-Up

1 set- 3 reps- 315lbs

Workout

5 sets- 3 reps- 405lbs

Cable Rows

Warm-up

1 set- 10 reps- 140lbs

Workout

4 sets- 8 reps- 300lbs

Leg Curls

Warm-Up

1 set- 10 reps- 90lbs

Workout

4 sets- 8 reps- 215lbs

Comments:

This was my second workout of the day. I felt okay. Pretty good day for going RAW, since most of the time, I use my Muscle Crain's Power Briefs. My grip is good and I'm even faster now on my lifts.

[Kevin Majoros]

Incredible deadlifting man, squat looks strong too.

[supermagnamon]

Push Press for Speed

Warm-up

1 set- 5 reps- 135lbs Strict Press
1 set- 5 reps- 225lbs

Workout

2 sets- 3 reps- 275lbs
1 set- 2 reps- 280lbs

Decline Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 6 reps- 225lbs

Workout

3 sets- 6 reps- 315lbs

Power Cleans

Warm-Up

1 set- 5 reps- 135lbs Hang Cleans
1 set- 2 reps- 185lbs Hang Cleans

Workout

3 sets- 2 reps- 245lbs

Dumbbell Bench Press

Warm-up

1 set- 5 reps- 65lbs on each hand

Workout

3 sets- 8 reps- 140lbs on each hand

Close Grip Bench Press

Workout

5 sets- 6 reps- 285lbs

Tricep Pressdowns

Warm-Up

1 set- 10 reps- 75lbs

Workout

4 sets- 6 reps- 150lbs

Comments:

All the benches were taken when I first at the gym, reason why I started with the push presses, so I didn't want to go all out, so I worked on my speed on the lift. Workout was good. I think my shoulders were not affected at all, when I did some bench work.

[supermagnamon]

Box Squats with Bands (Bands equivalent to 75lbs to 150lbs of resistance.)

Warm-Up

1 set- 3 reps- 135lbs + Bands
1 set- 3 reps- 225lbs + Bands
1 set- 3 reps- 315lbs + Bands

Workout

9 sets- 3 reps- 415lbs + Bands

Front Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 set- 2 reps- 275lbs
1 set- 2 reps- 315lbs
1 set- 2 reps- 335lbs
1 set- 1 rep- 345lbs

Deadlifts for Speed

Warm-Up

1 set- 3 reps- 325lbs DO Grip

Workout

10 sets- 2 reps- 425lbs

Barbell Shrugs

Warm-up

1 set- 6 reps- 405lbs DO Grip

Workout

4 sets- 10 reps- 515lbs with Straps

Plyometric Depth Jumps over 34" Box, Starting from 30" Box

Workout

10 sets- 1 rep- 1 min rest between each set

Comments:

I'm getting faster and I feel more confident that I will move the heavier weight even faster now, since I'm taking more rest days now. Now I just to work on my power, since I feel confident that my speed is up to par, now.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 5 reps- 225lbs

Workout

2 sets- 3 reps- 315lbs
1 set- 3 reps- 335lbs
1 set- 3 reps- 355lbs
1 sets- 10 reps- 275lbs

Barbell Snatches

Warm-Up

1 set- 3 reps- 135lbs Hang Snatch

Workout

3 sets- 2 reps- 205lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 270lbs

Workout

3 sets- 5 reps- 380lbs

Lying Dumbbell Tricep Extensions

Workout

3 sets- 10 reps- 55lbs on each hand

Tricep Rope Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

3 sets- 8 reps- 120lbs

No Comments

[supermagnamon]

Squats

Warm-Up

1 set- 5 reps- 315lbs
1 set- 3 reps- 405lbs

Workout

1 set- 2 reps- 495lbs
1 set- 2 reps- 545lbs Wraps
1 set- 2 reps- 585lbs Wraps
1 set- 2 reps- 625lbs Wraps

Deadlift

Warm-Up

1 set- 5 reps- 335lbs DO grip
1 set- 3 reps- 405lbs

Workout

1 set- 3 reps- 500lbs
1 set- 3 reps- 585lbs
1 set- 3 reps- 600lbs

Rack Deadlifts with Straps

1 set- 3 reps- 605lbs
1 set- 1 rep- 675lbs
1 set- 1 rep- 705lbs

Barbell Shrugs

Warm-up

1 set- 5 reps- 405lbs DO Grip

Workout

4 sets- 10 reps- 515lbs Straps

Front Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs
1 sets- 3 reps- 315lbs
1 sets- 3 reps- 335lbs

Zercher Squats

Warm-up

1 set- 3 reps- 315lbs

Workout

1 set- 3 reps- 405lbs
1 set- 2 reps- 455lbs
1 set- 2 reps- 465lbs

No Comments:

[supermagnamon]

Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only
1 set- 5 reps- 135lbs + Bands

Workout

2 sets- 3 reps- 225lbs + Bands
2 sets- 3 reps- 235lbs + Bands
5 sets- 3 reps- 245lbs + Bands

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

Workout

3 sets- 6 reps- 275lbs

Incline Smith Machine Press

Warm-Up

1 set- 10 reps- 90lbs

Workout

3 sets- 6 reps- 240lbs

Close Grip Bench Press

Workout

4 sets- 6 reps- 285lbs

Barbell Upright Rows

Warm-Up

1 set- 10 reps- 135lbs
1 set- 10 reps- 185lbs

Workout

3 set- 8 reps- 225lbs

No Comments

[supermagnamon]

Workout

3 sets- 1 rep for 3 seconds holds- Pinch 60lb Hex Negatives
3 sets- 1 rep for 3seconds holds- Pinch BLOB50 Negatives
5 sets- 10 reps- 13.5lbs on The Squeezer

Comments:

Man hands are out of shape for pinching. I definitely need to work them out harder now, since the Grip Decathlon will take a lot of conditioning.

[supermagnamon]

Box Squats

Warm-Up

1 set- 3 reps- 225lbs
1 set- 3 reps- 315lbs


Workout

1 set- 3 reps- 405lbs
1 set- 3 reps- 455lbs
1 set- 3 reps- 495lbs
1 set- 3 reps- 515lbs
1 set- 2 reps- 535lbs
1 set- 1 rep- 545lbs

Front Box Squats

Warm-Up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 275lbs
1 set- 3 reps- 315lbs
1 set- 3 reps- 325lbs

One-Legged Leg Presses

Warm-Up

1 set- 10 reps- 180lbs

Workout

1 set- 8 reps- 270lbs
1 set- 8 reps- 360lbs
1 set- 8 reps- 450lbs
1 set- 6 reps- 500lbs

T-Bar Rows

Warm-Up

1 set- 10 reps- 225lbs

Workout

1 set- 8 reps- 180lbs
2 sets- 6 reps- 230lbs

Cybex Machine Pulldowns

Warm-Up

1 set- 10 reps- 90lbs

Workout

1 set- 8 reps- 180lbs
3 sets- 6 reps- 240lbs

No Comments

[supermagnamon]

Warm up

20 reps for 2 sets on each hand- Snow ball crushes

Workout

10 sets- 1 rep- BBSM+ Negatives
5 sets- 10 reps- Pony Clamps/ Dynamic Thumb Exercise with Rubber Bands
4 sets- Until Failure- IM Red Bands

No Comments

[supermagnamon]

Sumo Deadlifts

Warm-Up

1 set- 3 reps- 315lbs DO Grip
1 set- 3 reps- 405lbs

Workout

1 set- 2 reps- 495lbs
3 sets- 2 reps- 545lbs

BTR Deadlifts (Standing on top of 25lb plate for each leg)

Warm-Up

1 set- 3 reps- 315lbs DO Grip
1 set- 3 reps- 405lbs

Workout

1 set- 2 reps- 495lbs
1 set- 2 reps- 515lbs
1 set- 2 reps- 535lbs
1 set- 2 reps- 545lbs

Barbell Shrugs with straps

Workout

4 sets- 10 reps- 515lbs

DO Cable Pulldowns

Warm-Up

1 set- 10 reps- 140lbs

Workout

3 sets- 8 reps- 280lbs

Depth Jumps (Standing from a 33" Box)

Workout

8 sets- 1 rep- 30 seconds rest on each set

No Comments

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 10 reps- 185lbs

Workout

1 set- 3 reps- 315lbs
1 set- 3 reps- 340lbs
1 set- 3 reps- 345lbs
1 set- 2 reps- 350lbs
1 set- 10 reps- 280lbs

Decline Bench Press

Warm-Up

1 set- 6 reps- 225lbs

Workout

3 sets- 6 reps- 315lbs

Clean and Press (Both for Reps)

Warm-up

1 set- 5 reps- 135lbs Strict Press
1 set- 3 reps- 185lbs Strict Press

Workout

3 sets- 3 reps- 235lbs
1 set- 2 reps- 240lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

1 set- 8 reps- 360lbs
1 set- 6 reps- 380lbs
1 set- 1 rep- 410lbs

Cable Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

3 sets- 6 reps- 150lbs

DO Isometric Barbell Hold

Warm-Up

1 set- 10 seconds hold- 315lbs

Workout

1 set- 10 seconds hold- 405lbs
2 sets- 5 seconds hold- 410lbs
1 set- 3 seconds hold- 415lbs

No Comments

[supermagnamon]

Warm up

20 reps for 2 sets on each hand- Snow ball crushes

Workout

10 sets- 1 rep- BBSM+ Negatives
4 sets- 10 reps- 14lbs on The Squeezer
4 sets- Until Failure- IM Red Bands

No Comments

[GregMonfredo]

Do you do any card tearing? If so, what's your personal record in number of cards?

[supermagnamon]

Do you do any card tearing? If so, what's your personal record in number of cards?

I've done card tearing before. The best that I've done is 45 cards.

[supermagnamon]

Squats with Titan Centurion Squat Suit

Warm-Up

1 set- 5 reps- 225lbs Straps Down
1 set- 5 reps- 315lbs Straps Down
1 set- 3 reps- 405lbs Straps Down

Workout

1 set- 1 rep- 495lbs Straps Down
1 set- 1 rep- 585lbs Straps Down
1 set- 1 rep- 625lbs Straps Up + Knee Wraps
1 set- 1 rep- 675lbs Straps Up + Knee Wraps
1 set- 1 rep- 695lbs Straps Up + Knee Wraps
1 set- 1 rep- 725lbs Straps Up + Knee Wraps

Comments:

I had a good workout. I only did the squats, because I was trying to figure out on how to use the suit plus I worked from 6PM- 6AM last night, so I woke up later then normal and I didn't have that much time to workout, since I have to get ready to go to work. I finally figured out on how to use the suit by the 3rd set in my workout. The warm-ups and the first couple of sets where really difficult for me to use the suit, even though the straps where down, because every time I went down with the bar, my knee would buckle in a bit and my hips would not go back. Afterwards, I made my adjusts and even though the straps were loose when I put them on myself, I felt satisfied that I was able to get a good stoppage at the bottom of the lift. I felt good about the workout, because I still had plenty left on the tank. I just have to make sure that I make my adjustments accordingly in the meet, so I don't dump the bar and hopefully I pick the correct numbers for my attempts as well.

[supermagnamon]

Deadlifts

Warm-Up

1 set- 3 reps- 335lbs DO Grip
1 set- 3 reps- 405lbs

Workout

1 set- 3 reps- 495lbs
1 set- 3 reps- 585lbs
1 set- 3 reps- 595lbs
1 set- 3 reps- 605lbs

Rack Deadlifts with Straps

Warm-Up

1 set- 2 reps- 585lbs No Straps

Workout

1 set- 2 reps- 675lbs
1 set- 2 reps- 695lbs
1 set- 2 reps- 725lbs

Barbell Shrugs with Straps

Workout

4 sets- 10 reps- 515lbs

Good Mornings

Warm-Up

1 set- 8 reps- 225lbs

Workout

1 set- 8 reps- 315lbs
1 set- 6 reps- 365lbs
2 sets- 6 reps- 405lbs

No Comments

[supermagnamon]

Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only
1 set- 5 reps- 135lbs + Bands

Workout

2 sets- 3 reps- 225lbs + Bands
2 sets- 3 reps- 235lbs + Bands
6 sets- 3 reps- 245lbs + Bands

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

Workout

1 set- 10 reps- 225lbs
1 set- 10 reps- 245lbs
1 set- 8 reps- 265lbs
1 set- 7 reps- 275lbs

Barbell Snatches

Warm-Up

1 set- 3 reps- 135lbs
1 set- 3 reps- 155lbs

Workout

3 sets- 3 reps- 225lbs

Cable Rows

Warm-up

1 set- 10 reps- 140lbs

Workout

1 set- 10 reps- 260lbs
1 set- 10 reps- 280lbs
1 set- 10 reps- 300lbs

Comments:

I felt pretty tired after my last set of push presses. I wasn't in the zone afterwards, because my elbows felt sore, so held back the rest of the way. I will ice it right now, take tomorrow off and do a squat\deadlift workout on tuesday. I believe my elbows are sore from my squat workout due to the compression.

[supermagnamon]

Warm-Up

2 sets- IM T- 10 reps

Workout

10 sets- 1 rep- BBGM Negatives
5 sets- 10 reps- 32.5lb One Hand Formulator Supinated Wrist Curls
5 sets- 20 reps- 32.5lb Formulator Pronated Wrist Curls
5 sets- 10 reps- Pony Clamps/ Dynamic Thumb Exercise + Rubber Bands
4 sets- Until Failure- IM Red Bands

Comments:

I'm working from 7PM- 7AM tonight. I haven't done this type of workout at work in a while. I felt that the workout was okay. Next time on the Formulator, I should put more weight.

[supermagnamon]

Warm-Up

2 sets- IM T- 20 reps

Workout

10 sets- 1 rep- BBGM Negatives
5 sets- 10 reps- Pony Clamps/ Dynamic Thumb Exercise + Rubber Bands
4 sets- Until Failure- IM Red Bands

Comments:

I'm working from 7PM- 7AM tonight. I felt tired because I started at 4:30AM. I did the workout, because work was slow and I wanted to take the opportunity to progress on my grip strength.

[Nicolette L.]

Hey man you are doing some great stuff. I know how hard it is to get in there after such long work days. You making some impressive moves. Keep it up. Just remember a bad workout is better than no workout. Your dedication to get in the gym will pay off. Great job.

[supermagnamon]

Hey man you are doing some great stuff. I know how hard it is to get in there after such long work days. You making some impressive moves. Keep it up. Just remember a bad workout is better than no workout. Your dedication to get in the gym will pay off. Great job.

Thanks for your comment Nicolette and checking out my workout log. I really appreciate it. I hope the hard work would pay off next weekend at the powerlifting meet.

[supermagnamon]

Box Squats

Warm-Up

1 set- 10 reps- 225lbs
1 set- 6 reps- 315lbs

Workout

1 set- 3 reps- 405lbs
1 set- 3 reps- 455lbs
1 set- 3 reps- 495lbs
1 set- 2 reps- 515lbs
1 set- 2 reps- 545lbs

Front Box Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 275lbs
1 set- 3 reps- 315lbs
1 set- 2 reps- 335lbs
1 set- 1 rep- 355lbs

Deadlifts for Speed

Warm-Up

1 set- 3 reps- 345lbs DO grip

Workout

8 sets- 3 reps- 455lbs
2 sets- 3 reps- 405lbs

Cable Rows

Warm-Up

1 set- 10 reps- 140lbs

Workout

1 set- 10 reps- 260lbs
1 set- 10 reps- 280lbs
1 set- 10 reps- 300lbs

No Comments:

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 8 reps- 225lbs

Workout

1 set- 3 reps- 316lbs
1 set- 3 reps- 336lbs
1 set- 3 reps- 345lbs
1 set- 3 reps- 355lbs
1 set- 2 reps- 365lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 10 reps- 180lbs

Workout

1 set- 8 reps- 360lbs
1 set- 6 reps- 380lbs
1 set- 2 reps- 410lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

Workout

1 set- 3 reps- 225lbs
1 set- 3 reps- 245lbs
1 set- 3 reps- 255lbs
1 set- 3 reps- 276lbs

Comments:

My body was spent after the first two exercises, by the time I was doing push presses, I started to be sluggish and weak, even though I took a PowerBar Gel right before the exercise. I'm glad that I stopped my workout after the push press, because I felt too tired to even drive. I thought that I did good on the bench press. I hope to get 370lbs- 375lbs next week, before the meet. At the USPF California Powerlifting Championships, my goal is to bench 435lbs with my Titan F6 Bench Shirt.

[supermagnamon]

Warm-Up

20 reps for 2 sets on each hand- Snow ball crushes

Workout

10 sets- 1 rep- BBGM Negatives
5 sets- 10 reps- Pony Clamps/ Dynamic Thumb Exercise + Rubber Bands
4 sets- Until Failure- IM Red Bands

No Comments

[supermagnamon]

Squats with Titan Centurion Squat Suit

Warm-Up

1 set- 10 reps- 230lbs RAW
1 set- 5 reps- 330lbs RAW
1 set- 3 reps- 410lbs RAW

Workout

1 set- 1 rep- 500lbs Straps Up
1 set- 1 rep- 590lbs Straps Up
1 set- 1 rep- 630lbs Straps Up + Knee Wraps
1 set- 1 rep- 680lbs Straps Up + Knee Wraps
1 set- 1 rep- 710lbs Straps Up + Knee Wraps Failed Attempt

Front Squats

Warm-up

1 set- 3 reps- 230lbs

Workout

1 sets- 3 reps- 280lbs
1 sets- 3 reps- 320lbs
1 sets- 2 reps- 340lbs

Zercher Squats from Rock Bottom

Warm-up

1 set- 3 reps- 140lbs
1 set- 3 reps- 230lbs

Workout

1 sets- 2 reps- 320lbs
1 sets- 2 reps- 420lbs
1 sets- 2 reps- 440lbs

Comments:

I was at the Power Palace today and I had Kevin Meskew judge my squat attempts, since he's a USPF referee. I didn't do so well, because I'm still accustomed to squating in front of a mirror on a squat rack. On most of my attempts, I was either borderline or just a half a inch from parrell. I had a hard time determining what parrell was, when I went down, but when I came up the lifts where easy, except for the last attempt, because I went too far down and my strategy for the last attempt was to try to go down faster and then pop up right up. I did go parallel, but I was too deep in the hole to come back up. I definitely had some lessons learned during that workout. Also, I had my mom try to take pics and video of me, while I was working out and she messed all that up, so the whole workout was a mess and I wasn't going all out, I think I had a lot of distractions. Hopefully, on Monday, I can get a vid and some pics and do better. I have the strength to squat over 700lbs, I just need to find parallel.

[supermagnamon]

Warm-Up

1 set- 1 min for each hand- Powerball
2 sets- 20 reps- IM T

Workout

10 sets- 1 rep- BBSM+ Negatives
5 sets- 10 reps- Pony Clamps/ Dynamic Thumb Exercise + Rubber Bands
4 sets- Until Failure- IM Red Bands

Comments:

I worked from 7PM- 7AM tonight. Work is still slow, so I put in a little grip workout again. Workout was okay. I tried I should of gone with the BBGM.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 5 reps- 225lbs

Workout

1 set- 3 reps- 320lbs
1 set- 3 reps- 340lbs
1 set- 2 reps- 355lbs
1 set- 2 reps- 370lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press
1 set- 5 reps- 225lbs

Workout

1 set- 3 reps- 245lbs
1 set- 3 reps- 275lbs
1 set- 3 reps- 285lbs
1 set- 3 reps- 295lbs

Close Grip Bench Press

Warm-Up

1 set- 6 reps- 225lbs

Workout

1 set- 6 reps- 275lbs
1 set- 6 reps- 280lbs
1 set- 6 reps- 285lbs
1 set- 6 reps- 295lbs

Cable Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

4 sets- 6 reps- 150lbs

No Comments

[Patrick McGuffin]

Crazy overhead strength! :F:

[supermagnamon]

Squats with Titan Centurion Squat Suit

Warm-Up

1 set- 10 reps- 230lbs RAW
1 set- 5 reps- 330lbs RAW
1 set- 3 reps- 410lbs RAW

Workout

1 set- 1 rep- 500lbs Straps Up
1 set- 1 rep- 590lbs Straps Up + Knee Wraps
1 set- 1 rep- 630lbs Straps Up + Knee Wraps
1 set- 1 rep- 680lbs Straps Up + Knee Wraps
1 set- 1 rep + 1 negative- 700lbs Straps Up + Knee Wraps
1 set- 1 rep + 1 negative- 730lbs Straps Up + Knee Wraps

Front Squats

Warm-up

1 set- 3 reps- 230lbs

Workout

1 set- 3 reps- 275lbs
1 set- 2 reps- 315lbs
2 sets- 2 reps- 335lbs
1 set- 1 rep- 345lbs

Plyometric Jumps over 36" Box

Workout

6 sets- 5 reps- 30 seconds rest between each set

Depth Jumps from 30" Box

Workout

6 sets- 1 rep- 30 seconds rest between each set

Comments:

I was at the Power Palace today and I had Kevin Meskew judge my squat attempts, again, since he's a USPF referee. I did better than the last workout. I'm still having trouble finding parallel, but I'm just quarter of an inch on some of the lifts and border most of the time. I'm half an inch better on most of my lifts from last time. This meet, my goal is to hit at least 700- 710lbs, depending on how I feel at the meet.[/quote]

[supermagnamon]

Deadlifts with METAL PRO Deadlift Suit

Warm-Up

1 set- 2 reps- 345lbs DO Grip Straps Down
1 set- 2 reps- 405lbs Straps Down
1 set- 1 rep- 495lbs Straps Down

Workout

1 set- 1 rep- 545lbs
1 set- 1 rep- 605lbs
1 set- 1 rep- 635lbs
1 set- 1 rep- 655lbs

Rack Deadlifts with METAL PRO Deadlift Suit with Straps Down and use Harbinger Straps

Workout

1 set- 1 rep- 585lbs
1 set- 1 rep- 675lbs
1 set- 1 rep- 725lbs
1 set- 1 rep- 745lbs
1 set- 1 rep- 765lbs

Deadlifts with METAL PRO Deadlift Suit with Straps Down for Speed. 30 seconds rests between sets.

Workout

5 sets- 3 reps- 425lbs

Smith Machine Shrugs

Workout

4 sets- 10 reps- 520lbs with Straps

Cable Rows

Warm-up

1 set- 10 reps- 140lbs

Workout

3 sets- 8 reps- 300lbs

Comments:

No Comments

[supermagnamon]

Bench Press with Bands (Bands equivalent to 10lbs to 25lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only
1 set- 5 reps- 135lbs + Bands
1 set- 5 reps- 205lbs + Bands

Workout

6 sets- 3 reps- 270lbs + Bands
2 sets- 3 reps- 275lbs + Bands

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press
1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 245lbs
1 set- 3 reps- 275lbs
1 set- 3 reps- 295lbs

Core and Functional Strength Training with Medicine Ball for 20 minutes

No Comments

[craig kruse]

hopw long have you been using bands? Do you like them? What do feel the benefit is vs. doing pauses?

Craig

[supermagnamon]

Warm-Up

2 sets- Snowball Crushes- 20 reps

Workout

10 sets- 1 rep- BBSM+ Negatives
4 sets- 20 reps- 52.5lb Formulator Supinated Wrist Curls
4 sets- 20 reps- 37.5lb Formulator Pronated Wrist Curls
5 sets- 10 reps- 15lbs on The Squeezer
4 sets- Until Failure- IM Red Bands

No Comments

[supermagnamon]

hopw long have you been using bands? Do you like them? What do feel the benefit is vs. doing pauses?

Craig

I've been using bands for about over a year now. I do like them. They be benefit me in my training, because you can explode better on the bar, then from doing pauses. Also, you get a different type of tension, which shocks your muscles. They're easy to put on and they take up less space.

[supermagnamon]

USPF California State Championships Open and Junior Division Full Meet and Bench and Deadlift Open Division and Junior Division Results

Squats- Titan Centurion, No Belt and Titan's THQ Knee Wraps

1st Attempt- 625lbs Easy, Good Attempt
2nd Attempt- 675lbs Easy, I got the weight up, but 3 red lights
3rd Attempt- 705lbs Tough, I got the weight up, but 3 red lights

Bench Press- Titan's F6, No Belt and Inzer's Wrist Wraps

1st Attempt- 409lbs Easy, I got the weight up, but 2 red lights and 1 white light
2nd Attempt- 418lbs Easy, I got the weight up, but 3 red lights
3rd Attempt- 418lbs Easy, Good Attempt

Deadlift- Metal Pro Deadlift Suit, No Belt and Inzer Heavy Duty Sleeveless Erector Shirt

1st Attempt- 622lbs Easy, Good Attempt
2nd Attempt- 650lbs Easy, Good Attempt
3rd Attempt- 668lbs Failed Attempt

Comments:

I will post my comments tomorrow. I'm pretty tired to do anything else.

[supermagnamon]

USPF California State Championships Open and Junior Division Full Meet and Bench and Deadlift Only Open Division and Junior Division Results

Squats- Titan Centurion, No Belt and Titan's THQ Knee Wraps

1st Attempt- 625lbs Easy, Good Attempt
2nd Attempt- 675lbs Easy, I got the weight up, but 3 red lights
3rd Attempt- 705lbs Tough, I got the weight up, but 3 red lights

Comments:

I started squatting between 12:00PM- 1:00PM. I was tired already since I woked up at 4AM, since I could sleep. Well, on each attempt, I had SteveB assist me on the Depth Calls. My second attempt, I had a distraction from another lifter saying up, I thought it was SteveB, but I was wrong, I went up quickly and saw red lights, because of my depth level. My third attempt, I felt robbed, because I was past parallel on the lift and I got red lighted for the depth level again, since I leaned forward and my hips came up when I was going down. That was what I was told by the judges, but when I looked at a lot of the pics and some vids, I was pretty sure that they were wrong about that. That call pretty much cost me best lifter for the junior division, since I only got bet by a lighter lifter by 7.5lbs.

Bench Press- Titan's F6, No Belt and Inzer's Wrist Wraps

1st Attempt- 409lbs Easy, I got the weight up, but 2 red lights and 1 white light
2nd Attempt- 418lbs Easy, I got the weight up, but 3 red lights
3rd Attempt- 418lbs Easy, Good Attempt

Comments:

The bench was pathetic, but I got best lifter anyways for the junior division. On the 1st Attempt, I received the 2 red lights, because my foot came up, which is a rookie mistake. On the 2nd Attempt, I got 3 white lights, because I double pumped on the attempt, even though I got the weight up. BTW, I started benching at around 4-5PM, so it was already getting late.

Deadlift- Metal Pro Deadlift Suit, No Belt and Inzer Heavy Duty Sleeveless Erector Shirt

1st Attempt- 622lbs Easy, Good Attempt
2nd Attempt- 650lbs Easy, Good Attempt
3rd Attempt- 668lbs Failed Attempt

Comments:

By the time I started this event, it was already 8PM and the lifters and I were pretty much tired. If I started deadlifting at 5-6PM, this would of been a different story, because I was cramping in my glutes during all 3 attempts, even though I was hydrated and rested from the 2 other events. I received best lifter in the Deadlift only in the Junior and Open division. I was pretty happy about that. Overall, I received 6 1st place medals and 3 Best Lifter awards, so that was really cool. Those are both PRs for me right there. On May, I will jump up my goals, since it will be my last chance to break Brian Sider's Junior Total American Record in the USPF and Josh Bryant's State Record in the USPF. Also, that it's the last full meet as a Junior for me in the USPF. I will be a lot more prepared on that meet, then this meet from all the learning experience that I've received from this meet and training for it as well. I was also part of SteveB's team, the Old School Barbell Club, we received 1st place as a team. Everyone on are team did great, a bunch of 1st place lifters. Pavel and Brett Jones did well. So did SteveB. Thanks to SteveB's son, Jeff Belanger, Jonas and Andy for their help. BTW, I also want to thank Dean Reece for giving me his knee wraps and wrist wraps, he asked me if I can have them and said sure, thanks, that's really cool. Of course, I just have to wash them. I did give away PowerBars to everyone I know at that meet and some PowerGels, too. I hope everyone loved that. I tried to hook it up, you know.

[supermagnamon]

Box Squats from 11" Box

Warm-Up

1 set- 5 reps- 225lbs
1 set- 5 reps- 315lbs

Workout

1 set- 3 reps- 405lbs
1 set- 3 reps- 455lbs
1 set- 3 reps- 475lbs
1 set- 3 reps- 495lbs
1 set- 2 reps- 515lbs

Sumo Deadlifts with Bands equivalent to 75lbs to 150lbs of resistance over my Neck for Speed

Warm-Up

1 set- 3 reps- 225lbs DO grip + Bands
1 set- 3 reps- 315lbs DO grip + Bands
1 set- 3 reps- 405lbs + Bands

Workout

5 sets- 2 reps- 495lbs + Bands

Front Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 275lbs
1 set- 3 reps- 315lbs
1 set- 3 reps- 335lbs

Barbell Shrugs with Straps

Workout

1 set- 10 reps- 515lbs
1 set- 8 reps- 535lbs
2 sets- 6 reps- 545lbs

Pronated Cable Lat Pulldowns

Warm-Up

1 set- 10 reps- 140lbs

Workout

1 set- 10 reps- 2400lbs
1 set- 8 reps- 260lbs
1 set- 8 reps- 280lbs

Comments:

I didn't take a rest day, because I'm still pissed off from yesterdays performance. Also, I worked 12 hours today and starring at a computer the whole time, so I wasn't happy about that either. If I want to break records, I must break my ego and kick some @$$. I didn't get this far for nothing and I have about 6 weeks to get to my goals, so here it is on May 6, 2005 in San Diego at the USPF San Diego Open my goals are:

Squat: 820lbs If I get anything over 780lbs is an American Record and State Record
Bench: 445lbs I'm not a bench pressing machine, so I just want to get a decent bench.
Deadlift: 685lbs If I get anything over 661lbs is an American Record

Total: 1950lbs If I get anything over 1928lbs is an American Record and State Record

Yes, they are realistic. I must go through hell to get to them, though. I will even squat right before doing the Grip Decathalon on the same day if I have to, since I have one last shot and breaking some records. So hear it from me first and I will say it again, I'm coming after Josh Bryant's state junior records and Brian Siders junior american records in the USPF. There's no secrets here. Just plain determination.

[SBaier]

Good job at the meet, and best of luck on your goals! You are looking very strong.

[Nicolette L.]

Those are some pretty big goals. I wish you the best! I hope you findenough training time. Keep us posted as you eliminate all that stands in your way.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 8 reps- 225lbs

Workout

1 set- 5 reps- 315lbs
1 set- 5 reps- 325lbs
1 set- 5 reps- 335lbs
1 set- 3 reps- 345lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

1 set- 8 reps- 360lbs
2 sets- 6 reps- 380lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

Workout

1 set- 3 reps- 225lbs
1 set- 3 reps- 245lbs
1 set- 3 reps- 275lbs
1 set- 2 reps- 285lbs

Standing Cable Chest Press

Warm-Up

1 set- 10 reps- 70lbs

Workout

1 set- 10 reps- 155lbs

Comments:

My workout was lighter than normal and I stopped early on the Standing Cable Chest Press, because my elbows were hurting, even though I had my APT Heavy Duty Elbow Sleeves on. They've been really sore now for about a couple of days since the competition. I just iced them before going to work. I also took some glucosamine and MSM to protect my joints. I'm pretty sure that it had to do with my squats from the competition, because the way I have my hands on the bar on my stance for the squats. I normally use my elbow sleeves when I squat, but in the competition I can't. I just want to thank everyone for their support. I really appreciate it.

[Nicolette L.]

Sorry about the elbows. Is it a shooting pain or does it just stay in your elbow? Do you feel it more on a push or pull? Just curious. You are still looking pretty solid. Don't be to hard on yourself. Nice BP's.

[supermagnamon]

Sorry about the elbows. Is it a shooting pain or does it just stay in your elbow? Do you feel it more on a push or pull? Just curious. You are still looking pretty solid. Don't be to hard on yourself. Nice BP's.

Thanks for your comments Nicolette. It's just inflammation in the elbows. To me, it's just an indicator of pain for soreness, if I think. I only feel it after the lifts. It is pain that just stays on the my elbow.

[Dan Harrison]

Thanks for your comments Nicolette. It's just inflammation in the elbows. To me, it's just an indicator of pain for soreness, if I think. I only feel it after the lifts. It is pain that just stays on the my elbow.

Live and learn, man. You still have a really good chance at breaking those records. Me and kevin are behind you, man.

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit

Warm-Up

1 set- 8 reps- 315lbs Straps Down
1 set- 3 reps- 405lbs Straps Down

Workout

1 set- 1 rep- 495lbs Straps Up
1 set- 1 rep- 585lbs Straps Up
1 set- 1 rep- 625lbs Straps Up + Knee Wraps
1 set- 1 rep- 675lbs Straps Up + Knee Wraps
1 set- 1 rep + Negative- 725lbs Straps Up + Knee Wraps
1 set- 1 rep + Negative- 745lbs Straps Up + Knee Wraps

Front Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs
1 sets- 3 reps- 315lbs
1 sets- 2 reps- 335lbs
1 sets- 1 rep- 355lbs
1 sets- 1 rep- 365lbs

Zercher Squats from Rock Bottom

Warm-up

1 set- 3 reps- 315lbs

Workout

1 sets- 2 reps- 365lbs
1 sets- 2 reps- 405lbs
1 sets- 2 reps- 455lbs

T-Bar Rows

Warm-up

1 set- 10 reps- 90lbs

Workout

1 sets- 8 reps- 180lbs
2 sets- 6 reps- 205lbs

Comments:

I felt pretty good today. I wasn't in the zone though, since I was working out at my normal gym that I work out at, 24 Hour Fitness. I'm not allowed to yell, since I already got a warning, so I wasn't going all out and being destructive like I wanted to be. I think that I might be needing a belt after all, since I wasn't all stable in my last set in the squats. I just got my Metal Squat Suit yesterday, so I wanted to test it out today. I felt pretty comfortable using it. I think I had about 50lbs in me today, but I didn't want to overtrain. Everything else felt good. I think that I need to work on my upper back more so I can feel more comfortable with the heavier weight on my upper back. Speed and strength was there on all lifts. I think I will do some isometric squats on my next heavy day, so I can be more stable on my max sets on the squats. I think I will try maybe 1100-1200lbs, so I hope that would be heavy enough for me. Thanks Rick Walker on your advice on the suit. I love my Metal Suits.

[supermagnamon]

Warm-Up

1 set- 1 min for each hand- Powerball
2 sets- 10 reps- IM T TNS

Workout

10 sets- 1 rep- BBGM Negatives
5 sets- 10 reps- Pony Clamps/ Dynamic Thumb Exercise + Rubber Bands
5 sets- Until Failure- IM Red Bands

Comments:

I worked from 7PM- 7AM tonight. Work is still slow, so I did a little grip workout again. My grip is getting stronger and I am starting to think that I might not need straps for rack pulls anymore.

[supermagnamon]

Sumo Deadlifts

Warm-Up

1 set- 3 reps- 315lbs DO Grip
1 set- 3 reps- 405lbs

Workout

1 set- 2 reps- 495lbs
1 set- 2 reps- 545lbs
1 set- 2 reps- 555lbs

Conventional Deadlifts for Speed + Bands equivalent to 10lbs to 25lbs of resistance with 30 seconds rest between sets

Warm-Up

1 set- 3 reps- 315lbs + Bands DO Grip

Workout

5 sets- 3 reps- 415lbs + Bands

Good Mornings

Warm-Up

1 set- 3 reps- 225lbs

Workout

1 set- 8 reps- 315lbs
1 set- 5 reps- 365lbs
1 set- 3 reps- 405lbs
1 set- 3 reps- 425lbs

Barbell Shrugs with straps

Warm-Up

1 set- 10 reps- 405lbs DO Grip with No Straps

Workout

5 sets- 10 reps- 545lbs

DO Barbell Rows

Warm-Up

1 set- 10 reps- 225lbs

Workout

3 sets- 8 reps- 315lbs

Comments:

I was pretty sluggish in my first two exercises. I pretty sure it was due to the squats from yesterday. I took a really cold bath for 15 minutes so I can do cryogenic therapy on my body. I felt pretty good after the bath. I should of done the same thing yesterday after the squat workout. Well, speed day is on Saturday, so lets see what happens next.

[Nicolette L.]

Great workout! I am tierd reading it. How are the elbpws doing?

[supermagnamon]

Great workout! I am tierd reading it. How are the elbpws doing?

My elbows are doing good. I recovered properly from the bench workout.

[supermagnamon]

Safety Bar Box Squats from 11" Box + Bands equivalent to 10lbs to 25lbs of resistance

Warm-Up

1 set- 3 reps- 145lbs + Bands
1 set- 3 reps- 235lbs + Bands
1 set- 3 reps- 325lbs + Bands

Workout

1 set- 3 reps- 415lbs + Bands
1 set- 3 reps- 465lbs + Bands
1 set- 3 reps- 505lbs + Bands
1 set- 2 reps- 555lbs + Bands

Front Squats from 11" Box + Bands equivalent to 10lbs to 25lbs of resistance

Warm-up

1 set- 3 reps- 230lbs + Bands

Workout

1 set- 3 reps- 280lbs + Bands
1 set- 2 reps- 320lbs + Bands
1 set- 1 rep- 340lbs + Bands

Comments:

I took easy today. I will go a lot harder on Monday when I go heavy. I felt pretty good. I was moving fast enough from the box.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 6 reps- 225lbs

Workout

1 set- 3 reps- 320lbs
1 set- 3 reps- 340lbs
1 set- 3 reps- 355lbs
1 set- 1 rep- 375lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

Workout

1 set- 3 reps- 225lbs
1 set- 3 reps- 275lbs
1 set- 2 reps- 295lbs
1 set- 2 reps- 305lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

1 set- 8 reps- 360lbs
1 set- 6 reps- 380lbs
1 set- 3 reps- 410lbs

Close Grip Bench Press

Warm-Up

1 set- 10 reps- 225lbs

Workout

1 set- 8 reps- 275lbs
1 set- 6 reps- 285lbs
1 set- 5 reps- 295lbs

Cable Triceps Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

4 sets- 6 reps- 150lbs

Cable Rows

Warm-Up

1 set- 10 reps- 140lbs

Workout

1 set- 10 reps- 260lbs
1 set- 10 reps- 280lbs
1 set- 10 reps- 300lbs

No Comments

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit

Warm-Up

1 set- 8 reps- 315lbs Straps Down
1 set- 3 reps- 405lbs Straps Down

Workout

1 set- 1 rep- 495lbs Straps Down
1 set- 1 rep- 585lbs Straps Up
1 set- 1 rep- 625lbs Straps Up + Knee Wraps
1 set- 1 rep- 675lbs Straps Up + Knee Wraps
1 set- 1 rep- 725lbs Straps Up + Knee Wraps
1 set- 1 Negative- 765lbs Straps Up + Knee Wraps Failed Attempt

Front Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs
1 sets- 3 reps- 315lbs
1 sets- 2 reps- 335lbs
1 sets- 1 rep- 355lbs
1 sets- 1 rep- 365lbs

Portable Power Jumper Plyometric Jumps- 1 minute rests between sets

Workout

6 sets- 12 reps- 20-45lbs of resistance

Comments:

I felt pretty good today. I just had 3 hours of sleep. I didn't sleep well, since I worked 12 hours yesterday and I didn't work out. Also, I was so psyched to workout, that I just did it anyways. I know that I was suppose to do isometrics today, but I didn't want to drive for 40 minutes at 2AM in the morning to workout, so I just drove to the local 24 Hour Fitness that was 5 minutes away from me. I did heavy squats on my Metal Suit instead of isometrics. The leg strength on the squats are there, but my upper back gave up in the last set, so I had to lower the bar on the rack. Also, I didn't feel comfortable setting myself with the weight. My elbows are starting to be sore again. I had to ice it after the workout. I'm still moving fast on my lifts, so all I have to work on is my upper back to be stablized better. I was going to do deadlifts on this workout, but I was too tired after the squats, so I just them so plyometrics. Here's the place to check out the device:

https://www.lifeline-usa.com/products.cfm?cd=271&categoryid=13&productid=17

At least I know what my weaknesses are, so I can improve immensely, since I don't have that much time. For the past couple of weeks and for the next 4-5 weeks, I have and will be working 55-65 hour weeks, so I'm pretty much tired after doing all this. Luckily, I'm still getting stronger and faster. I'm also bigger now. I weigh 295lbs. I'm just worried about that the time frame that I have between now and the contest, so far it seems as though that I have what it takes. I will deadlift later on today. If I can squat this well at 3AM with 3 hours of sleep, then I wonder what can I do if I had more sleep and if I worked out in the afternoon.

[supermagnamon]

Deadlifts + Lifeline Power Jumper with 20-45lbs resistance

Warm-Up

1 set- 3 reps- 225lbs DO Grip
1 set- 3 reps- 315lbs DO Grip
1 set- 3 reps- 405lbs

Workout

5 sets- 2 reps- 495lbs + Lifeline Power Jumper

Workout

3 sets- 2 reps- 675lbs

Barbell Shrugs with straps

Workout

4 sets- 10 reps- 545lbs

Comments:

I was slow on all my lifts. I did this earlier in the day. This was pretty muh several hours after my heavy squat workout. The 1st exercise was tough, since I've never done them before. I was pretty surprise how much harder the Power Jumper made the deadlift. I think that I could've done a better job in the workout, but I only had a hour in the meter, so I had to make quick work on the rest.

[supermagnamon]

Bench Press with Bands (Bands equivalent to 10lbs to 25lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only
1 set- 10 reps- 135lbs + Bands
1 set- 10 reps- 155lbs + Bands

Workout

2 sets- 3 reps- 275lbs + Bands
6 sets- 3 reps- 245lbs + Bands
2 sets- 3 reps- 225lbs + Bands

Decline Barbell Chest Press

Warm-Up

1 set- 8 reps- 225lbs

Workout

3 sets- 6 reps- 295lbs

Standing Cable Chest Press

Warm-Up

1 set- 8 reps- 140lbs

Workout

3 sets- 6 reps- 300lbs

DU Cable Lat Pulldowns

Warm-Up

1 set- 10 reps- 120lbs

Workout

3 sets- 6 reps- 280lbs

Free Motion Machine Tricep Pressdown

Warm-Up

1 set- 10 reps- 50lbs

Workout

4 sets- 8 reps- 110lbs

Comments:

My elbows were sore after the first couple of sets in the Bench Press with Bands, even though I was wearing my APT Heavy Duty elbow sleeves. At least I went through the workout, even though I had to lower the weight a little bit. I iced my elbows after the workout. I'm still taking 3 grams of glucosamine everyday.

[supermagnamon]

Box Squats

Warm-Up

1 set- 8 reps- 225lbs
1 set- 6 reps- 315lbs

Workout

1 set- 3 reps- 405lbs
1 set- 3 reps- 455lbs
1 set- 3 reps- 495lbs
1 set- 3 reps- 515lbs
1 set- 3 reps- 545lbs

Box Front Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs
1 sets- 3 reps- 315lbs
1 sets- 3 reps- 335lbs
1 sets- 1 rep- 355lbs

Portable Power Jumper Plyometric Jumps- 1 minute rests between sets

Workout

8 sets- 12 reps- 20-45lbs of resistance

No Comments

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 6 reps- 225lbs

Workout

1 set- 3 reps- 315lbs
1 set- 3 reps- 340lbs
1 set- 2 reps- 355lbs
1 set- 2 reps- 360lbs

Push Press

Warm-up

1 set- 10 reps- 140lbs Strict Press

Workout

1 set- 3 reps- 225lbs
1 set- 3 reps- 275lbs
1 set- 2 reps- 295lbs
1 set- 2 reps- 305lbs
1 set- 1 rep- 315lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

1 set- 8 reps- 360lbs
1 set- 6 reps- 380lbs
1 set- 5 reps- 410lbs

Lying Cable Chest Press on Stability Ball

Warm-Up

1 set- 10 reps- 100lbs

Workout

1 set- 10 reps- 220lbs
1 set- 10 reps- 240lbs
1 set- 10 reps- 260lbs

Cable Triceps Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

3 sets- 6 reps- 150lbs
1 set- 3 reps- 160lbs

No Comments

[supermagnamon]

Warm up

20 reps for 2 sets on each hand- Snow ball crushes

Workout

10 sets- 1 rep- BBSM+ Negatives
5 sets- 10 reps- Pony Clamps/ Dynamic Thumb Exercise with Rubber Bands
5 sets- Until Failure- IM Red Bands

No Comments

[Dan Harrison]

Nice benching, man. Think you could do 405 raw?

[supermagnamon]

Nice benching, man. Think you could do 405 raw?

I think I could 405lbs RAW by the end of June of this year.

[supermagnamon]

Isometric Squats (10 seconds hold)

Warm-Up

1 set- 320lbs

Workout

1 set- 540lbs
1 set- 740lbs
1 set- 930lbs Loose Belt
1 set- 1030lbs Tight Belt

Front Squats

Warm-up

1 set- 3 reps- 230lbs

Workout

1 sets- 3 reps- 280lbs
1 sets- 3 reps- 320lbs
1 sets- 2 reps- 340lbs
1 sets- 1 rep- 360lbs Loose Belt
1 sets- 1 rep- 370lbs Loose Belt
1 sets- 1 rep- 390lbs Loose Belt

Cambered Bar Box Squats

Warm-up

1 set- 3 reps- 240lbs

Workout

1 sets- 3 reps- 330lbs
1 sets- 3 reps- 420lbs
1 sets- 3 reps- 470lbs

Super Yoke for 30FT

Warm-up

1 set- 250lbs

Workout

1 set- 450lbs
1 set- 540lbs Loose Belt
2 sets- 650lbs Loose Belt
1 set- 670lbs Tight Belt

Comments:

I'll post comments tomorrow night. I'm too tired at this time. On all my lifts, I was wearing my TK Knee Bands. These bands are bad @$$. My belt is a 13mm 4" Lever Belt from APT. I bought it for $18, shipping included with the price. The belt was pretty good. The best belt that I've ever had.

[supermagnamon]

Deadlifts with Straps

Warm-Up

1 set- 3 reps- 315lbs DO Grip with No Straps
1 set- 3 reps- 405lbs

Workout

1 set- 3 reps- 495lbs
1 set- 3 reps- 585lbs
1 set- 3 reps- 605lbs
1 set- 2 reps- 615lbs

Romanian Deadlifts with Straps

Workout

4 sets- 5 reps- 495lbs

Barbell Shrugs with Straps

Workout

1 set- 10 reps- 545lbs
2 sets- 10 reps- 565lbs
1 set- 6 reps- 575lbs

Cybex Row Machine

Warm-Up

1 set- 10 reps- 130lbs

Workout

3 sets- 10 reps- 280lbs

Cybex Lat Pulldown Machine

Warm-Up

1 set- 10 reps- 110lbs

Workout

3 sets- 10 reps- 300lbs

Comments:

I was pretty fast on my lifts tonight, even though I think that I could of pulled more weight if this wasn't my second workout. My forearms were sore from picking up all those 100lb and 110lb plates from the earlier workout, reason being why I wore my straps on the deadlifts and shrugs.

[supermagnamon]

Thick Bar Bench Press Lockouts

Warm-Up

1 set- 6 reps- 220lbs

Workout

1 set- 3 reps- 310lbs
1 set- 3 reps- 360lbs
1 set- 2 reps- 400lbs
1 set- 1 rep- 450lbs

Thick Bar Reverse Bands Bench Press using (Bands equivalent to 10lbs to 25lbs of resistance.)

Warm-Up

1 set- 10 reps- 220lbs

Workout

1 set- 3 reps- 310lbs
1 set- 3 reps- 360lbs
1 set- 2 reps- 380lbs
1 set- 1 rep- 400lbs
1 set- 1 rep- 420lbs

Close Grip Bench Press + Weight Releasers (25lbs on each side)

Warm-Up

1 set- 10 reps- 225lbs + Weight Releasers

Workout

1 set- 8 reps- 280lbs + Weight Releasers
2 sets- 5 reps- 290lbs + Weight Releasers

Apollon Axle DO Rows

Warm-Up

1 set- 10 reps- 130lbs

Workout

5 sets- 12 reps- 220lbs

No Comments

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit with No Belt

Warm-Up

1 set- 8 reps- 315lbs Straps Down + TK Knee Bands
1 set- 3 reps- 405lbs Straps Down + TK Knee Bands

Workout

1 set- 2 reps- 495lbs Straps Down + TK Knee Bands
1 set- 1 rep- 585lbs Straps Down + TK Knee Bands
1 set- 1 rep- 625lbs Straps Up + Knee Wraps
1 set- 1 rep- 675lbs Straps Up + Knee Wraps
1 set- 1 rep- 725lbs Straps Up + Knee Wraps
1 set- 1 rep + Negative- 765lbs Straps Up + Knee Wraps

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs
1 sets- 3 reps- 315lbs
1 sets- 2 reps- 335lbs
1 set- 1 rep- 365lbs
1 set- 1 rep- 385lbs

Sumo Deadlifts with TK Knee Bands

Warm-up

1 set- 3 reps- 315lbs
1 set- 3 reps- 405lbs

Workout

3 sets- 3 reps- 495lbs
2 sets- 2 reps- 545lbs

Barbell Good Mornings

Warm-up

1 set- 3 reps- 225lbs
1 set- 3 reps- 315lbs

Workout

1 sets- 3 reps- 365lbs
1 sets- 3 reps- 405lbs
1 sets- 3 reps- 425lbs
1 sets- 3 reps- 455lbs

Zercher Squats from Rock Bottom with TK Knee Bands

Warm-up

1 set- 3 reps- 315lbs

Workout

1 sets- 2 reps- 365lbs
1 sets- 2 reps- 405lbs
1 sets- 2 reps- 455lbs

Comments:

I felt pretty comfortable with the squats today. I felt pretty stablized, even though I didn't wear my belt. I think the yoke and the isometrics did the trick. I think I might have to do them one more time, before competition. Luckily, I just got another sponsor. This time I got a sponsor that will do my website. The company is called Market2Millions. http://www.market2millions.com/gallery.htm. I didn't do so well on the Sumo Deadlifts. The speed wasn't there, but I was pretty surprised that I just muscled it out, since I was pretty much spent from the heavy squats. I felt good after the workout, even though I went heavy on everything. I did start to cramp at the end, because I ran out of my PowerBar gels. Sucks. Next time, I'll just stock a lot in my bag. Tomorrow is bench for me, so I'll just use the Olympic bars and go heavy. On my speed day for my legs, I think I'll just do box squats, speed deadlifts from off the box and a bunch plyometric work to help my deadlifts, because my squats feel pretty good on both speed wise and leg strength wise.

[supermagnamon]

I don't have much time to type. On Saturday, I did a Bench Workout. On Sunday, I did both a Squat and Deadlift Workout. I worked out twice on Sunday. I took Monday off. Hopefullly, tomorrow I will log my workouts like I normally do. I did some thick bar work and dynamic thumb work on both Saturday and Sunday. I did some RT and Apollon Axle Stiff-Legged Deadlifts. Both were btw.

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit with No Belt

Warm-Up

1 set- 6 reps- 315lbs Straps Down + TK Knee Bands
1 set- 3 reps- 405lbs Straps Down + TK Knee Bands

Workout

1 set- 1 rep- 495lbs Straps Down + TK Knee Bands
1 set- 1 rep- 585lbs Straps Down + TK Knee Bands
1 set- 1 rep- 675lbs Straps Up + Knee Wraps
1 set- 1 rep- 725lbs Straps Up + Knee Wraps
1 set- 1 rep + Negative- 785lbs Half Squat Straps Up + Knee Wraps

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 295lbs
1 set- 3 reps- 315lbs
1 set- 2 reps- 335lbs
1 set- 1 rep- 365lbs
1 set- 1 rep- 385lbs

One-Legged Leg Press with TK Knee Bands

Warm-up

1 set- 6 reps- 300lbs

Workout

1 set- 6 reps- 400lbs
1 set- 6 reps- 500lbs
1 set- 6 reps- 600lbs

Cable Rows (Wide Grip)

Warm-up

1 set- 10eps- 130lbs

Workout

1 set- 10 reps- 270lbs
3 sets- 10 reps- 300lbs

Seated Calf Raises

Warm-up

1 set- 10 reps- 90lbs

Workout

1 set- 10 reps- 180lbs
1 set- 10 reps- 270lbs
1 set- 10 reps- 360lbs

Comments:

The workout was good. I was pretty stable on the squats. Thanks to the Super Yoke, Isometrics and Extra Back work. My core was on the money today. Even though, on the 785lbs attempt on the squat was a half squat. I'm pretty sure that I can get it next time. I was very stable from top to bottom on that lift. It was just my prime movers that gave up me today. I psyched up myself pretty damn well, because the aerobics room was empty and I was just yelling and screaming all over the place to wake myself up. Once I came out of the aerobics room, everyone stopped on what they were doing and they all got out of my way. I psyched up once again before squating and BAM, before you know it, I did half squat. I did go all out and even though that I went half way, all I can say is that at least I tried. After that last attempt, I knew that even if I didn't get it, I was only going to get stronger and better. Members in the gym thought I did a good job, but obviously they don't know what a parallel squat looks like. It felt good that I some type of crowd to get me going. I was so psyched up on breaking that squat record and total record, that I just broke loose throught the rest of the workout. I took a 10 minute cryogenic therapy bath after the workout for recovery. After that, I put some pain relieving cream all over my back. I took a 45 minute nap and now I'm on to work from 6PM- 7AM. What a day!!! What a day!!!

[Dan Harrison]

Good man. I want you to bust that record coming up. Break it into little pieces and then scoff at the pieces. I will scoff with you if you want.

[supermagnamon]

Workout

5 sets- 1 rep and hold for 10 seconds- Deadlift Pinch 42.5lb Blob + 10lbs of Platemates

No Comments

[supermagnamon]

Everytime I progress in anything that I do, I always analyze my strengths and weaknesses. It is always hard to admit to oneself when you are weak at something and try to make that a strength. I'll admit, that I have plenty of weaknesses. I am always working on my strengths, though.

Self-analyzing can be so bias. I must admit that and I also must admit that my ego gets in my way. It is always tough knowing when you are going to struggle at something you know that you are not good at. Even at my level and my experience, I sometimes forget these all-so basic principles for just in athletic training, but also for life.

At the 24 Hour Fitness gym, I always worked on my strengths during the day, afternoon or at night. I always worked on my weaknesses early in the morning, in which no one was in the gym. I was always wanting to show off all the time when I workout.

When the time came knowing that I have to work on my weaknesses during busy hours at the gym, I knew right there and then that I have to face my fears and check my ego. I was fortunate enough to have people help me in making them my strengths. Even though I was struggling really hard, I made substantial gains. I also made a lot of friends and built strong friendships along the way. I was very happy that I made that decision.

I sometimes forget that I'm only strong as my weakest link. Knowingly that I didn't do this in my own, made the progress so special. It took a collective effort and courage to make me better at what I do.

I'm very humble for those experiences. It definitely made me a better person and I felt that I learned a lot from it. I was very fortunate to share those experiences with a lot of people.

I would always tell people this, after going through this experience, "Do you know how weak you really are, " because if they know that, they definitely know how strong they are. Now, I know how strong I am and how strong that I really can be.

[supermagnamon]

Workout

4 sets- Until Failure- IM Red Bands

Comments:

I've been typing for about 10 hours. I was doing this to prevent getting carpal tunnel syndrome and also for muscle balance.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 5 reps- 225lbs

Workout

1 set- 3 reps- 325lbs
1 set- 3 reps- 345lbs
1 set- 1 rep- 365lbs
1 set- 1 rep- 375lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press
1 set- 5 reps- 155lbs Strict Press

Workout

1 set- 3 reps- 225lbs
1 set- 3 reps- 275lbs
1 set- 3 reps- 295lbs

Standing Cable Chest Press

Warm-Up

1 set- 10 reps- 140lbs

Workout

4 sets- 10 reps- 310lbs

One-Arm Cable Triceps Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

3 sets- 10 reps- 130lbs

No Comments

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit with No Belt

Warm-Up

1 set- 6 reps- 315lbs Straps Down + TK Knee Bands
1 set- 3 reps- 405lbs Straps Down + TK Knee Bands

Workout

1 set- 1 rep- 495lbs Straps Down + TK Knee Bands
1 set- 1 rep- 585lbs Straps Down + TK Knee Bands
1 set- 1 rep- 675lbs Straps Up + Knee Wraps
1 set- 1 rep- 725lbs Straps Up + Knee Wraps
1 set- 1 rep + Negative- 785lbs Straps Up + Knee Wraps

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs
1 sets- 3 reps- 315lbs
1 sets- 3 reps- 335lbs
1 set- 2 reps- 365lbs

Rack Deadlifts with Straps

Warm-up

1 set- 3 reps- 495lbs

Workout

1 set- 3 reps- 585lbs
1 set- 3 reps- 675lbs
1 set- 3 reps- 695lbs
1 set- 2 reps- 725lbs

Close Grip Cable Rows

Warm-up

1 set- 10 reps- 130lbs

Workout

1 set- 10 reps- 270lbs
3 sets- 10 reps- 300lbs

Power Cleans

Warm-up

1 set- 5 reps- 135lbs

Workout

1 set- 5 reps- 185lbs
1 set- 5 reps- 205lbs
1 set- 5 reps- 225lbs

Barbell Shrugs with Straps

Warm-up

1 set- 10 reps- 405lbs DO Grip with No Straps

Workout

1 set- 10 reps- 545lbs
1 set- 10 reps- 565lbs
1 set- 8 reps- 575lbs

Comments:

I will be commenting later, since I am at work right now and I only had one hour of sleep.

[supermagnamon]

Bench Press with Bands (Bands equivalent to 10lbs to 25lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only
1 set- 5 reps- 135lbs + Bands
1 set- 5 reps- 155lbs + Bands

Workout

2 sets- 3 reps- 235lbs + Bands
1 set- 3 reps- 245lbs + Bands
1 set- 3 reps- 255lbs + Bands
1 set- 3 reps- 265lbs + Bands
3 sets- 3 reps- 275lbs + Bands

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press
1 set- 5 reps- 185lbs Strict Press

Workout

1 set- 3 reps- 225lbs
1 set- 3 reps- 275lbs
1 set- 3 reps- 295lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 10 reps- 180lbs

Workout

1 set- 8 reps- 360lbs
2 sets- 8 reps- 380lbs
1 set- 3 reps- 410lbs

Close Grip Bench Press

Workout

4 sets- 8 reps- 275lbs

Cable Tricep Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

3 sets- 10 reps- 140lbs

No Comments

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit with No Belt

Warm-Up

1 set- 6 reps- 315lbs Straps Down + TK Knee Bands
1 set- 3 reps- 405lbs Straps Down + TK Knee Bands

Workout

1 set- 1 rep- 495lbs Straps Down + TK Knee Bands
1 set- 1 rep- 585lbs Straps Down + TK Knee Bands
1 set- 1 rep- 675lbs Straps Up + Knee Wraps
1 set- 1 rep- 725lbs Straps Up + Knee Wraps
1 set- 1 rep + Negative- 785lbs Straps Up + Knee Wraps

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs
1 sets- 3 reps- 315lbs
1 sets- 3 reps- 335lbs
1 set- 2 reps- 365lbs

Rack Deadlifts with Straps

Warm-up

1 set- 3 reps- 495lbs

Workout

1 set- 3 reps- 585lbs
1 set- 3 reps- 675lbs
1 set- 3 reps- 695lbs
1 set- 2 reps- 725lbs

Close Grip Cable Rows

Warm-up

1 set- 10 reps- 130lbs

Workout

1 set- 10 reps- 270lbs
3 sets- 10 reps- 300lbs

Power Cleans

Warm-up

1 set- 5 reps- 135lbs

Workout

1 set- 5 reps- 185lbs
1 set- 5 reps- 205lbs
1 set- 5 reps- 225lbs

Barbell Shrugs with Straps

Warm-up

1 set- 10 reps- 405lbs DO Grip with No Straps

Workout

1 set- 10 reps- 545lbs
1 set- 10 reps- 565lbs
1 set- 8 reps- 575lbs

Comments:

I will be commenting later, since I am at work right now and I only had one hour of sleep.

I brought in the pain that night. Even though, I worked out after work, I told myself, man I got to do this. I took a power nap at work during lunch, so I can made sure that I got some extra boost of energy when I started this thing. The squats felt great. My last attempt felt surprisingly easy. Before, I started the lift. I went to the aerobics room. I didn't care how many people were in there. I screamed and psyched up myself before hitting the 785lbs squat. I was so terrifying in there that no one in the gym was doing anything but looking at the monster in front of them. I was letting the beast out inside of me. Right before, I did my lift, some lady was in my way, since the doors were closed in the aerobics room. She didn't know what to do and was yelling at her friends in korean for advice. I came out of the doors screaming and looking psychotic. She got out of my way, like everyone else in the gym. I yelled and screamed one more time before doing the lift. I got under the bar and set myself up. I came down with a mountain in my back and came up quickly. The next thing you know it, I was like, lets do this again, so I tried to go for a second rep, but I got stopped in the hole, so I let the bar down. I came up off the power rack and screamed with extreme prejudice. After that, people starting clapping and I felt good at that moment. It also felt weird at the same time, since I know that I normally don't attract a crowd in the gym, but the intensity of my actions before, during and after the lift, along with the amount of weights in the bar, attracted a lot of people. I know that I'm ready for 800lbs on the squat this week and then some. Hopefully, I have enough time to recover and train to get to that level before May 6. After the squats, everything was a breeze. I took a cryogenic bath after the workout and took the day off yesterday. I didn't realize until after the workout that I didn't get the weight up by myself. The whole gym community was there to give me the support and energy that I needed for me to get to that level. It felt awesome and I was proud of myself, because they showed how proud that they were of me. A lot of people came up and shook my hand and asked me questions and made comments. Lucklily, I didn't get kicked off the gym for yelling and being destructive.

[supermagnamon]

Box Squats with TK Bands

Warm-Up

1 set- 3 reps- 225lbs
1 set- 3 reps- 315lbs

Workout

1 set- 2 reps- 405lbs
1 set- 2 reps- 455lbs
1 set- 2 reps- 495lbs
1 set- 2 reps- 515lbs
1 set- 2 reps- 545lbs

Sumo Deadlifts

Warm-up

1 set- 3 reps- 315lbs DO Grip

Workout

1 set- 3 reps- 405lbs
1 set- 3 reps- 495lbs
1 set- 3 reps- 515lbs
1 set- 3 reps- 545lbs
1 set- 3 reps- 555lbs

Box Front Squats with TK Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 set- 2 reps- 295lbs
1 set- 2 reps- 315lbs
1 set- 2 reps- 335lbs
1 set- 2 reps- 365lbs

Cybex Machine Lying Leg Curls

Warm-up

1 set- 10 reps- 90lbs

Workout

1 set- 10 reps- 180lbs
2 sets- 10 reps- 215lbs
1 set- 10 reps- 220lbs

Cybex Machine One Arm Rows

Warm-up

1 set- 10 reps- 90lbs

Workout

1 set- 10 reps- 135lbs
1 set- 10 reps- 180lbs
1 set- 10 reps- 200lbs
1 set- 10 reps- 225lbs

Barbell Isometrics Hold

Warm-up

1 set- 10 seconds hold- 405lbs DO Grip

Workout

1 set- 10 seconds hold- 495lbs
1 set- 10 seconds hold- 585lbs
1 set- 10 seconds hold- 675lbs
1 set- 10 seconds hold- 765lbs

No Comments

[Matt Nickerson]

Ronnie, you are an insane human being. 785X1 and then a negative STFU. You have now moved into that elite athletic status. You are earning more respect with every post. You're going to get that record.

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit with No Belt

Warm-Up

1 set- 5 reps- 315lbs Straps Down + TK Knee Bands
1 set- 2 reps- 405lbs Straps Down + TK Knee Bands

Workout

1 set- 1 rep- 495lbs Straps Down + TK Knee Bands
1 set- 1 rep- 585lbs Straps Down + TK Knee Bands
1 set- 1 rep- 675lbs Straps Up + Knee Wraps
1 set- 1 rep- 745lbs Straps Up + Knee Wraps
1 set- 1 rep + Negative- 815lbs Half Squat/ Failed Attempt Straps Up + Knee Wraps

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 295lbs
1 set- 3 reps- 315lbs
1 set- 3 reps- 335lbs
1 set- 2 reps- 365lbs

Comments:

Well, I wasn't all gung-ho today. I worked out at around 2PM today. I think I had a bad workout, because on the last attempt, I had a half squat because some huge gym member came behind me, while I was decending on the lift and it looked like at first that I was going to fail, so I came up, even though I was half way on the lift and yelling at him, saying, "Back off, I got it!!! I got it!!!." I yelled so loud during that lift that everyone was just starring once again. Once I got bar up, I came down and tried to go for another one, but for parrallel, but all that screaming winded me out, so I brought the bar down gently. After that, I thought the guy was going to knock me out, since he's 6'2- 6'3 and well over 300lbs. Also, he's a bouncer and he's stronger than me in the upper body, but luckily I came up to him and explained to him why I yelled. I don't like spotters that come up to me during me lifts. Luckily, he was cool with the whole situation. Man, he has no neck, so even if I tried to take the guy down to the ground, the only chance that I would have in knocking out the guy, would be submission through arm bar or a leg lock, since he has elbows and bad knees. I'm came out alive and well. I only did one assistance exercise after the heavy squats. Next time, I will wear a belt and go just 10lbs heavier. Even though, I held back in the workout, because I couldn't yell and scream all over the place and abrupt people in my path, because a couple of the managers in the gym were looking at me, the whole time in my squat workout. I hate being monitored like that. I wish I could just throw them out of the gym and just get my groove on and power up like the way I like to. I will get my chance this Saturday at the Power Palace. I just got my Nose Tork today and I can't wait to try that out. Tomorrow, will be heavy bench and Thursday will be heavy deadlifts. I will use my Metal Deadlifter Suit on Thursday. I hope my deadlift will go up, since I've been using sumo deadlifts for the past couple of weeks and I've gone through BTW deadlifts a couple of times, so hopefully I see a positive change on my conventional deadlifts.

[supermagnamon]

Saturday's Workout 4/29/06

Squats with Metal Viking V-Type Squat Suit

Warm-Up

1 set- 5 reps- 335lbs Straps Down + TK Knee Bands
1 set- 2 reps- 415lbs Straps Down + TK Knee Bands

Workout

1 set- 1 rep- 505lbs Straps Down + TK Knee Bands
1 set- 1 rep- 625lbs Straps Down + TK Knee Bands
1 set- 1 rep- 715lbs Straps Up + Knee Wraps
1 set- 1 rep- 765lbs Straps Up + Knee Wraps +Belt
1 set- 1 rep + Negative- 815lbs Straps Up + Knee Wraps + Belt

Front Squats with TK Knee Bands

Warm-up

1 set- 3 reps- 235lbs

Workout

1 set- 3 reps- 305lbs
1 set- 2 reps- 325lbs
1 set- 1 rep- 375lbs
1 set- 1 rep- 395lbs

Comments:

I did this right before the grip contest on Saturday at the Power Palace. On the Wednesday of that week, I did Bench and Triceps work and on the Thursday of that week, I did Deadlifts. I've been working 60+ hour of work each week for more than a month now and I've been averaging 55+ hours of work each week for this whole year already. I need the OT, due to personal stuff and financial stuff. Luckily, the sponsors are taking the tab on the hotel, food, travel on most of my meets for this year, so I can improve as a lifter and represent them well. After this meet on Saturday, May 6, I'll start training for strongman with Dan Harrison and Odd Haugen. Hopefully, I will do well. I've been pretty busy and procrastinating on posting my workouts. I'm taking this week off, so I can be well rested for this powerlifting meet on Saturday. I hope to go buck wild and be crazy strong.

[supermagnamon]

USPF San Diego Open Results May 6, 2006



Squats- Squats with Metal Viking V-Type Squat Suit, APT Lever Belt and Inzer Iron Knee Wraps



1st Attempt- 722lbs Failed Attempt

2nd Attempt- 722lbs Failed Attempt

3rd Attempt- 722lbs Failed Attempt



Comments:



Luckily, I signed up for the Bench only and Deadlift only part of the competition, just in case I bombed out, in which I did. They only gave the lifters 20-25 minutes to warm-up after the rules briefings. After the briefings, I found out that I was in the 1st Flight, since there were not many lifters that day. Sucks. I rushed into it on the warm-ups and did my thing, since I felt good that day. I ate my normal stuff, but I sleep bad, since my parents woke me up early. I will definitely not sleep at a Good Night Inn motel again, after this meet. I did my normal routine for warming up in the squats. My first attempt set the tone for the whole meet, which was what I predicted when I set forth for training for this meet. I dropped the bar on my first attempt. It slipped and I fell forward. I came up fine, but I was mentally out of it. I didn't like the bar, the rack and the atmosphere. After the first attempt, I've never, and I mean never felt so embarrassed, because I had so many people giving me advice before my second lift. That actually put me down more mentally, then dropping the bar and failing on my first attempt. After that, I tried to shake it off my head about the whole thing, but I couldn't. My mind was clouded. It wasn't fear that clouded me, but it was my thoughts and hopes on thinking and knowing that I just blew my chances on breaking some records on that day, since it was my last full meet as a junior in the USPF. Nothing personal about that I hate getting advice when I'm not asking for help, but I just felt that when people started to talk to me about it and telling me what I should do, I felt that my IQ and my self-esteem dropped. I felt stupid and depressed, even though I knew those people were trying to help succeed, give me support and energy. It dragged on with me for the rest of the meet. My second attempt failed due to that I stepped forward before the rack command, which was another mental mistake. The last attempt, my right knee wrap came out when I was at parallel. Even though, I came up and waited for the rack command, I had 2 red lights and 1 one light, since the referees were distracted from the wraps. On the 2nd attempt and 3rd attempt, I came up easily and I even waited at the bottom, since I was waiting for my help to yell "Up". I was surprised that even after failing through these attempts that I had a couple people come up to me to ask if I can work out at their gyms. From that point on, I knew that it wasn't my day.



Bench Press- Titan's F6, APT Lever Belt and Inzer's Iron Wrist Wraps



1st Attempt- 418lbs Failed Attempt

2nd Attempt- 418lbs

3rd Attempt- 429lbs American Record



Comments:



Right after my 3rd attempt on the Squat, I had to start warming up on the Bench. I only warmed up for about 10 minutes, since I bombed out on the full meet. I would then have to compete in the Bench only flight. Luckily, I had someone assist me on putting my shirt and warm up on the boards. I failed on my first attempt, because I couldn't get the bar to my chest. The last 2 attempts were good and I thought afterwards that I could of done more weight, even though I didn't do well in putting an arch on my bench. I was more flat than anything else on my back.



Deadlift- Metal Pro Deadlift Suit, No Belt and Inzer Heavy Duty Sleeveless Erector Shirt



1st Attempt- 622lbs

2nd Attempt- 666lbs Failed Attempt

3rd Attempt- 666lbs Failed Attempt



Comments:



First attempt was a given. I jumped up the weight to see if I could break my own American Record again, but I was too tired at this point. Between the squats and bench, I didn't recover properly in time for the deadlift. I had both my 2nd and 3rd attempts above my knees, but I couldn't finish. My heart wasn't in these lifts at all and the referee and a coach told me the same thing. Overall, I wish I could take back the first attempt on the squat and slept at another hotel the night before. This was my 3rd Full Meet this year and my 4th Powerlifting meet, altogether. I do not feel the symptoms of being over-trained, which was told by me by my team captain for the USPF vs. NASA meet. I will have to prove myself their in Vegas, next month, then. It's the USA Nationals for NASA. I'm ready to prepare for that meet. I will just do active recovery stuff for the rest of this week and start strongman training this Sunday. I did learn a lot from this experience. This was my first meet, in which I had to travel to another city to compete. I hope not to repeat the same mistakes for next month. I’m representing a whole federation, so I better do well.

[supermagnamon]

Workout

4 sets- Until Failure- IM Red Bands

[Dan Harrison]

Sounds like you got screwed over on the squats, man. If I were you, if your parents are waking you up early, I wouldn't take them next time. My grandma used to do that crap ALL THE TIME when I lived with her, and it make me CRAZY. It was either club her to death or move out, so I moved out.

Live and learn. This was only your 4th meet.

I'll talk to you soon man.

[Matt Nickerson]

So are you done with PL for a little while and ready to move onto strongman for a little bit or what? Basically, what's up next for the supermagnamon?

[supermagnamon]

I've been taking some days off and saw my upper cervical specialist to check my alignment. Unfortunately, I had to get adjusted today. I'll try a different training program this time around, training for the NASA Nationals in June. I'll definitely intake more calories as well, since I will be training more often.

[supermagnamon]

So are you done with PL for a little while and ready to move onto strongman for a little bit or what? Basically, what's up next for the supermagnamon?

I will still do powerlifting. I will just try one or two strongman contests to get some experience. I will start off with the California's Strongest Man contest in July 1. I will start training Strongman this Sunday. I want to do some Strongman training to strengthen my core and work on my functional strength.

[supermagnamon]

Workout

Meditation- 1 Hour

[Patrick McGuffin]

Workout

Meditation- 1 Hour

Good call.

[supermagnamon]

Warm up

2 sets- 20 reps- IM Trainer

Workout

10 sets- 1 rep- BBGM Negatives
5 sets- 10 reps- Pony Clamps/ Dynamic Thumb Exercise with Rubber Bands
4 sets- Until Failure- IM Red Bands

No Comments

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 8 reps- 225lbs

Workout

10 sets- 3 reps- 275lbs

Power Cleans

Warm-Up

1 set- 5 reps- 135lbs
1 set- 5 reps- 185lbs

Workout

3 sets- 5 reps- 225lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

Workout

1 set- 5 reps- 225lbs
1 set- 5 reps- 245lbs
1 set- 5 reps- 275lbs

Dumbell Bench Press

Warm-Up

1 set- 10 reps- 130lbs

Workout

3 sets- 10 reps- 250lbs

Standing Cable Chest Press

Workout

4 sets- 10 reps- 300lbs

DO Cable Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

4 sets- 6 reps- 160lbs

Rope Cable Rows

Warm-Up

1 set- 10 reps- 130lbs

Workout

1 set- 10 reps- 250lbs
3 sets- 6 reps- 270lbs

Comments:

I'm doing grip training sparingly and at work only. I'm mainly concentrating on powerlifting. I've taken the time off, so I can heal up my mind, body and soul for training. Since I dropped the bar doing squats at the last meet and bombing out of the powerlifting meet, I wanted to re-evaluate my training and give myself a break from competitions and training. I feel re-energized and ready to tackle my goals for the next meet.

[supermagnamon]

Box Squats with Rehbands

Warm-Up

1 set- 3 reps- 225lbs
1 set- 3 reps- 315lbs

Workout

1 set- 2 reps- 405lbs
1 set- 2 reps- 425lbs
1 set- 2 reps- 455lbs
1 set- 2 reps- 495lbs
1 set- 2 reps- 515lbs
1 set- 2 reps- 545lbs

Box Front Squats with Rehbands

Warm-Up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 275lbs
1 set- 2 reps- 315lbs
1 set- 2 reps- 335lbs
1 set- 1 rep- 365lbs

Rack Deadlifts

Warm-up

1 set- 3 reps- 405lbs

Workout

1 set- 2 reps- 495lbs
1 set- 2 reps- 585lbs with Straps
1 set- 2 reps- 625lbs with Straps
1 set- 3 reps- 675lbs with Straps
1 set- 1 rep- 695lbs with Straps

Dumbbell Snatches

Warm-up

1 set- 3 reps- 45lbs

Workout

1 set- 3 reps- 85lbs
1 set- 3 reps- 100lbs
1 set- 3 reps- 105lbs

One-Legged Leg Presses

Warm-up

1 set- 10 reps- 300lbs

Workout

1 set- 6 reps- 400lbs
1 set- 6 reps- 500lbs
1 set- 5 reps- 600lbs
1 set- 3 reps- 650lbs

Barbell Shrugs

Warm-up

1 set- 10 reps- 500lbs

Workout

1 set- 10 reps- 545lbs
1 set- 10 reps- 565lbs
1 set- 8 reps- 585lbs

T-Bar Rows

Warm-up

1 set- 10 reps- 90lbs

Workout

1 set- 10 reps- 180lbs
1 set- 10 reps- 190lbs
1 set- 10 reps- 225lbs

Comments:

My workout took longer than normal, because this old man named "Pops", was talking to me during my Rack Deadlift sets. He took between 30-45 minutes of my time. My workout was suppose to be for 2 hours instead of being close to 3 hours. I did learned a lot from the old man. Even though the old man is a natural bodybuilding champ. This old man looked bigger than me, even though I weigh about 100lbs more than him. He talked about the mental game and breathing exercises to clear my mind. Also, he went over conditioning and supplementation while discussing about powerlifting from back in the days, since he was a powerlifter before becoming a bodybuilder. I took in a lot of what he said. Most of the stuff, I already knew. I just haven't used the knowledge in a while. It goes to show that sometimes it doesn't hurt to refresh the memory banks. Well, the workout was okay. If I wasn't disturbed. I would probably gone harder on all the exercises after the Rack Deadlifts. Even on the Rack Deadlifts, I've could've done more. It's my 2nd day back in training, so I think I did okay. All I can say is that my hips and legs do feel stronger. I can't wait to go heavy on the squats.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 5 reps- 225lbs

Workout

2 sets- 3 reps- 315lbs
1 set- 3 reps- 335lbs
1 set- 3 reps- 340lbs
1 set- 10 reps- 275lbs

Cybex Flat Bench Press Machine

Warm-up

1 set- 10 reps- 180lbs

Workout

2 sets- 8 reps- 360lbs
1 set- 6 reps- 380lbs

Push Ups with Feet on Stability Ball

Workout

4 sets- 20 reps

DO Barbell Rows

Warm-up

1 set- 10 reps- 135lbs
1 set- 10 reps- 225lbs

Workout

4 sets- 5 reps- 315lbs

High Pulls

Warm-up

1 set- 10 reps- 135lbs
1 set- 10 reps- 185lbs

Workout

3 sets- 5 reps- 225lbs

One-Arm Cable Triceps Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

4 sets- 10 reps- 130lbs

No Comments

[supermagnamon]

Squats with Knee Sleeve Rehbands and Rodeo Scuba Shorts

Warm-Up

1 set- 10 reps- 225lbs
1 set- 8 reps- 315lbs

Workout

1 set- 3 reps- 405lbs
1 set- 3 reps- 495lbs
1 set- 2 reps- 545lbs
1 set- 2 reps- 585lbs
1 set- 1 rep- 625lbs

[b]Front Squats with Knee Sleeve Rehbands and Rodeo Scuba Shortsb]

Warm-Up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 275lbs
1 set- 3 reps- 315lbs
1 set- 3 reps- 335lbs
1 set- 1 rep- 365lbs

Sumo Deadlifts

Warm-up

1 set- 1 rep- 405lbs

Workout

1 set- 3 reps- 495lbs
1 set- 3 reps- 545lbs with Straps
1 set- 2 reps- 565lbs with Straps

Close Grip Cable Rows

Warm-up

1 set- 10 reps- 130lbs

Workout

1 set- 10 reps- 270lbs
3 sets- 10 reps- 305lbs

Comments:

I bought these Rodeo Scuba Shorts that are 2.0mm thick neoprene shorts. They are only .5mm thicker than the Rehband shorts and they are only about 5 bucks cheaper. I read a lot of posts online about people using the Rehband shorts and I thought I would buy something similar, but thicker and give them a try. I did try to find some 3mm neoprene shorts, but I couldn't find any my size. When I squated with them, I couldn't believe the rebound I had in my squats. I felt like they supported me better than my weak Muscle Crain's Power Suit. The thing about the neoprene shorts that I bought are that they are not even that tight on me, so I have a little room to grow with them. Thank god that they have an adjustable waistband, so I can fit my legs properly in the shorts. The workout was okay. I had to say what's up to my friend in the gym, since I haven't seen him in years. Also, I knew him since I was 5 years old and he came back alive from Iraq. Thank god for that. The workout was okay. I think that I could of pushed harder on the front squats, but I was pretty tired after the back squats. As you notice, I'm doing back work on almost all my workouts now, so when I put on the squat suit in a couple of weeks, I hope I don't have the same problem like the last cycle of training, in which my upper back couldn't hold up on the weight, when I squat. I'm squating a little deeper now, so I can strengthen my legs to get out of the hole better. I rested less than normal between in the squats, just in case the unexpected comes up again in contest time. I might get another crack at Brian Sider's USPF records again, if there are enough USPF going at the USPF vs. NASA meet, which is also in conjuction with the USA Nationals for NASA. Either way, I plan on breaking some records on all my lifts. The NASA records are lower than I expected. I'm only trying to break the 308lb World Records for Juniors in NASA. They are Squat 655.87lbs Bench 462.97lbs, Deadlift 639.33lbs, and Total 1703.05lbs. I'm a 100% sure that I can get at least 3 out of 4 records, I'm not sure if I can bench over 462lbs, though.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs
1 set- 10 reps- 225lbs

Workout

1 set- 3 reps- 315lbs
1 set- 3 reps- 340lbs
1 set- 3 reps- 355lbs

Standing Cable Chest Press

Warm-up

1 set- 10 reps- 150lbs

Workout

4 sets- 10 reps- 310lbs

Push Ups with Feet on Stability Ball

Workout

4 sets- 30 reps

DU Cable Pulldowns

Warm-up

1 set- 10 reps- 140lbs

Workout

4 sets- 10 reps- 270lbs

Cable Triceps Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

4 sets- 10 reps- 130lbs

No Comments

[supermagnamon]

Box Squats

Warm-Up

1 set- 3 reps- 315lbs

Workout

1 set- 3 reps- 405lbs
1 set- 2 reps- 495lbs
1 set- 2 reps- 545lbs
1 set- 2 reps- 605lbs with Inzer Knee Wraps

Rack Deadlifts

Workout

1 set- 2 reps- 585lbs with Straps
1 set- 2 reps- 625lbs with Straps
1 set- 3 reps- 675lbs with Straps

One-Legged Leg Presses

Warm-up

1 set- 10 reps- 300lbs

Workout

1 set- 6 reps- 400lbs
1 set- 6 reps- 500lbs
1 set- 6 reps- 600lbs
1 set- 5 reps- 650lbs

Cybex Row Machine

Warm-up

1 set- 10 reps- 150lbs

Workout

4 sets- 10 reps- 305lbs

Cybex Seated Leg Curl Machine

Warm-up

1 set- 10 reps- 130lbs

Workout

4 sets- 10 reps- 205lbs

DO Lat Pulldowns

Warm-up

1 set- 10 reps- 140lbs

Workout

4 sets- 8 reps- 270lbs

Dumbbell Hammer Curls

Warm-up

1 set- 10 reps- 90lbs

Workout

1 set- 10 reps- 160lbs
1 set- 8 reps- 170lbs
1 set- 5 reps- 180lbs

No Comments:

[supermagnamon]

Wednesday 6/7/06 Workout

Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.)

Warm-Up

1 set- 5 reps- 135lbs + Bands

Workout

2 sets- 3 reps- 225lbs + Bands
2 sets- 3 reps- 235lbs + Bands
2 sets- 3 reps- 245lbs + Bands
2 sets- 3 reps- 255lbs + Bands
2 sets- 3 reps- 265lbs + Bands

Push Press

Warm-up

1 set- 10 reps- 135lbs

Workout

1 set- 10 reps- 225lbs
1 set- 10 reps- 245lbs
1 set- 7 reps- 275lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 10 reps- 180lbs

Workout

1 set- 10 reps- 360lbs
1 set- 8 reps- 380lbs
1 set- 5 reps- 410lbs

Standing Cable Chest Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.)

Workout

5 sets- 8 reps- 240lbs + Bands

Cable Tricep Pressdowns

Warm-Up

1 set- 10 reps- 80lbs

Workout

4 sets- 6 reps- 160lbs

No Comments

[supermagnamon]

Box Squats with Rehband Knee Sleeves

Warm-Up

1 set- 3 reps- 315lbs

Workout

1 set- 3 reps- 405lbs
1 set- 2 reps- 495lbs
1 set- 2 reps- 545lbs
1 set- 1 rep- 605lbs with Inzer Knee Wraps
1 set- 1 rep- 625lbs with Inzer Knee Wraps

Rack Deadlifts with Straps

Workout

1 set- 3 reps- 585lbs
1 set- 3 reps- 635lbs
1 set- 3 reps- 675lbs
1 set- 3 reps- 695lbs

Zercher Squats from Rock Bottom

Workout

1 set- 2 reps- 405lbs
1 set- 2 reps- 455lbs
1 set- 1 rep- 475lbs
1 set- 1 rep- 495lbs

Barbell Shrugs with Straps

Warm-up

1 set- 10 reps- 495lbs

Workout

1 set- 10 reps- 545lbs
1 set- 10 reps- 585lbs
2 sets- 8 reps- 595lbs

Cable Rows

Warm-up

1 set- 10 reps- 140lbs

Workout

4 sets- 10 reps- 305lbs

DU Lat Pulldowns

Warm-up

1 set- 10 reps- 140lbs

Workout

4 sets- 6 reps- 270lbs

No Comments

[supermagnamon]

Barbell Deadlift



Warm-Up



1 set- 315lbs- 10 reps- DO grip

1 set- 405lbs- 5 reps



Workout



1 set- 495lbs- 5 reps

1 set- 545lbs- 3 reps- Straps

1 set- 595lbs- 3 reps- Straps

1 set- 615lbs- 3 reps- Straps



Power Cleans



Warm-Up



1 set- 135lbs- 8 reps



Workout



1 set- 155lbs- 5 reps

1 set- 185lbs- 5 reps

1 set- 225lbs- 5 reps with Straps

1 set- 245lbs- 5 reps with Straps



Continental Cleans with Lever Belt and Wraps



Workout



1 set- 255lbs- 1 rep

1 set- 265lbs- 1 rep

1 set- 275lbs- 1 rep

1 set- 295lbs- 1 rep



Barbell Shrugs with Straps



Workout



1 set- 495lbs- 10 reps

1 set- 545lbs- 10 reps

1 set- 585lbs- 10 reps

2 sets- 635lbs- 5 reps



Cable Rows (Close Grip)



Warm-Up



1 set- 150lbs- 10 reps



Workout



4 sets- 305lbs- 10 reps- 30 seconds rest between sets



Cable Lat Pulldowns (Pronated Grip)



Warm-Up



1 set- 140lbs- 10 reps



Workout



4 sets- 270lbs- 10 reps- 1 minute rest between sets



Cybex Leg Curls Machine



Warm-Up



1 set- 70lbs- 10 reps



Workout



1 set- 170lbs- 10 reps

1 set- 190lbs- 10 reps

1 set- 215lbs- 10 reps

1 set- 225lbs- 10 reps



Cable Curls



Warm-Up



1 set- 100lbs- 10 reps



Workout



2 sets- 200lbs- 5 reps

2 sets- 180lbs- 8 reps



Hammer Curls



Warm-Up



1 set- 50lbs- 10 reps



Workout



1 set- 140lbs- 10 reps

1 set- 160lbs- 8 reps

1 set- 180lbs- 6 reps

[supermagnamon]

1st Workout

Barbell Squats (Rehband Knee Sleeves and Wrist Wraps)

Warm-Up

1 set- 315lbs- 10 reps

Workout

1 set- 405lbs- 8 reps
1 set- 495lbs- 8 reps
1 set- 585lbs- 5 reps + Belt
1 set- 675lbs- 3 reps + Belt
1 set- 765lbs- 1 rep + Belt and Wraps

Front Squats (Rehband Knee Sleeves)

Warm-Up 1 set- 225lbs- 5 reps Workout 1 set- 315lbs- 3 reps1 set- 365lbs- 2 reps + Belt1 set- 405lbs- 1 rep + Belt
1 set- 425lbs- 1 rep + Belt

2nd Workout Barbell Push Presses (Rehband Elbow Sleeves and Wrist Wraps) Warm-Up 1 set- 135lbs- 10 reps- Strict Press Workout 1 set- 225lbs- 10 reps1 set- 275lbs- 8 reps1 set- 315lbs- 2 reps 1 set- 315lbs- Failed Attempt Dumbell Snatches
Warm-Up
1 set- 50lbs- 3 reps

Workout

1 set- 95lbs- 5 reps
1 set- 105lbs- 5 reps
1 set- 115lbs- 3 reps
1 set- 120lbs- 3 reps

Lat Pulldowns- Wide Neutral Grip

Warm-Up

1 set- 140lbs

Workout

4 sets- 270lbs- 6 reps

Lat Pulldowns- Supinated Grip

Workout

4 sets- 270lbs- 6 reps

Cybex Lat Pulldowns Machine- Pronated Grip

Workout

4 sets- 315lbs- 12 reps

Standing Calf Raises

Warm-Up

1 set- 20 reps- 180lbs

Workout

4 sets- 15 reps- 400lbs

[supermagnamon]

It’s been a while since I last posted my workouts. A lot of personal stuff that I had to take care of, since June 10. I’m a lot stronger now, more experienced and smarter in my training and preparation for contests. I’m still taking care of business as usual. Unfortunately, I won’t compete as often as I like, but with all this training, I feel better that I am not competing as much as I did from the first half of this year.



My workouts from Friday and Sunday were awesome. My raw strength is going through the roof and I picking up the slack on all my weaknesses in strongman. My techniques are getting better and I’m pushing harder. Every time I go to Odd’s place on Sundays, I constantly improve. I’m 20lbs heavier from earlier this year and I’m bigger and stronger from all the training that I have gone through. This is the first time in my life that I’m training with a group.



Each and every one of my training partners is stronger than me. The only thing that I can beat them is in squats. I still have to improve my skills, strengths and weaknesses in strongman. My powerlifting stats are way better, since my core is stronger and my GPP is better. I’m more flexible and agile now. I’m a bit more explosive as well.



I learn more through every workout with these guys. Everyone pushes each other and helps one another in each strongman event. I feel that through every workout, we bond better and communicate better.



For the past couple of months, I’ve been more quite in the gym, since I received my last warning for yelling. I understand that it is business, even though gym members tell me that they get motivated seeing me go crazy and carry heavy weight. Most people just stare, some congratulate, some as questions and more people just stay back stare as well.

I’m more focus and smarter now in psyching myself up before lifts. I’ve been reading more on sports psychology to trigger myself consistently to get the most of my lifts. My stats show that I’ve done my homework well. Hopefully, I can surpass my training partners in more events by the end of the year. That’s my main goal in strongman for the year.

[supermagnamon]

1st Workout

Cybex Leg Press Machine (Rehband Knee Sleeves)

Warm-Up

1 set- 600lbs- 10 reps

Workout

1 set- 900lbs- 10 reps
1 set- 1100lbs- 10 reps
1 set- 1300lbs- 10 reps
1 set- 1400lbs- 10 reps
1 set- 1500lbs- 10 reps

Front Squats (Rehband Knee Sleeves)


Warm-Up



1 set- 225lbs- 5 reps



Workout



1 set- 315lbs- 3 reps

2 sets- 365lbs- 3 reps



Plyometrics- Box Jumps 36” Box



8 sets- 6 reps


2nd Workout



Barbell Push Presses (Rehband Elbow Sleeves and Wrist Wraps)



Warm-Up 1 set- 135lbs- 10 reps- Strict Press



Workout



1 set- 225lbs- 10 reps

1 set- 275lbs- 8 reps

1 set- 295lbs- 3 reps

1 set- 315lbs- 2 reps



Barbell Bench Press for Speed


Warm-Up



1 set- 135lbs- 10 reps
1 set- 225lbs- 10 reps

Workout



2 sets- 275lbs- 3 reps
8 sets- 295lbs- 2 reps



Cybex Lat Pulldowns- Supinated Grip

Warm-Up

1 set- 180lbs- 10 reps

Workout

4 sets- 290lbs- 6 reps



Barbell Hang Cleans



Warm-Up



1 set- 135lbs- 5 reps

1 set- 155lbs- 5 reps



Workout



1 set- 185lbs- 5 reps

1 set- 205lbs- 5 reps

1 set- 225lbs- 5 reps

1 set- 235lbs- 5 reps

[supermagnamon]

Barbell Squats (Rehband Knee Sleeves and Wrist Wraps)

Warm-Up



1 set- 245lbs- 10 reps
1 set- 335lbs- 10 reps

Workout

1 set- 425lbs- 6 reps
1 set- 515lbs- 6 reps
1 set- 595lbs- 5 reps + Belt
1 set- 685lbs- 3 reps + Belt
1 set- 765lbs- 1 rep + Belt and Wraps



Comments:



I was on fire today with the squats. 685lbs and 765lbs felt easy. I started with 245lbs as a warm up, instead of 315lbs, because I felt that 315lbs was pretty high for a warm up and I wanted to give myself enough time to get into a groove. I felt great after doing 685lbs without wraps. My legs are definitely getting stronger. I felt even better knowing that I came into this workout with one day of rest from my previous leg workout. I’m definitely more explosive from out of the hole and my set up is faster now.

Front Squats (Rehband Knee Sleeves)

Warm-Up



1 set- 225lbs- 5 reps



Workout



1 set- 315lbs- 3 reps

1 set- 365lbs- 2 reps + Belt

1 set- 405lbs- 1 rep + Belt
1 set- 435lbs- 1 rep + Belt



Rack Deadlifts



Warm-Up



1 set- 405lbs- 3 reps
1 set- 495lbs- 3 reps

Workout

1 set- 3 reps- 585lbs
1 set- 2 reps- 675lbs with Straps + Belt
1 set- 1 rep Failed Attempt- 765lbs with Straps + Belt



Comment:



I failed on the last set, because I was tired from the first 2 exercises. I just wanted to give it a try since I was doing great in the workout, but if I did this as my first exercise, I would got it up easy.



One-Legged Leg Presses (Rehband Knee Sleeves)

Warm-up

1 set- 10 reps- 300lbs

Workout

1 set- 10 reps- 500lbs
1 set- 10 reps- 600lbs
1 set- 3 reps- 700lbs



Comments:



I wanted to fry my legs some more and they were definitely fried after this. I was surprised that I was able to walk with ease after this workout. I should put on more weight next week.

[supermagnamon]

Power Cleans



Warm-Up



1 set- 135lbs- 5 reps Hang Clean

1 set- 155lbs- 5 reps Hang Clean



Workout



1 set- 205lbs- 5 reps Hang Clean

1 set- 225lbs- 5 reps Hang Clean

1 set- 245lbs- 5 reps

2 sets- 255lbs- 3 reps



Barbell Snatches


Warm-Up


1 set- 135lbs- 5 reps

1 set- 145lbs- 5 reps

Workout

1 set- 155lbs- 5 reps
1 set- 165lbs- 5 reps
1 set- 180lbs- 3 reps



Barbell Shrugs with Straps

Workout

1 set- 495lbs- 10 reps
1 set- 545lbs- 10 reps
1 set- 605lbs- 10 reps
2 sets- 635lbs- 6 reps


Cable Rows- Wide Grip

Warm-Up

1 set- 140lbs- 10 reps

Workout

4 sets- 305lbs- 12 reps

Lat Pulldowns- Supinated Grip

Workout

4 sets- 270lbs- 6 reps



Barbell Curls



Warm-Up



1 set- 95lbs- 10 reps



Workout



1 set- 115lbs- 10 reps

1 set- 135lbs- 10 reps

1 set- 155lbs- 10 reps



Core Work on Stability Ball- 10 minutes



Precor Elliptical Machine



Interval Training for 20 minutes



Speed period: 1 minute- Level 20; Rest period: 2 minutes- Level 5

[supermagnamon]

Box Squats (Rehband Knee Sleeves)

Warm-Up

1 set- 225lbs- 3 reps
1 set- 315lbs- 3 reps

Workout

1 set- 405lbs- 3 reps
1 set- 495lbs- 3 reps
1 set- 545lbs- 3 reps
1 set- 585lbs- 3 reps
1 set- 605lbs- 1 rep

Hang Cleans

Warm-Up

1 set- 135lbs- 5 reps
1 set- 155lbs- 5 reps

Workout

1 set- 185lbs- 5 reps
1 set- 225lbs- 3 reps

Comments:

I was working out at 2:30AM at the 24 Hour Fitness near my home. I thought I got enough sleep. I felt energized when I woke up. I did my myofascial release stuff before going to gym. I warmed up and stretch then hit the weights. Before hitting the gym, I took my supplements and my meal replacement shake. I thought I would be fine, but after doing the box squats. I started to feel lethargic. I thought I could still go on without problems. My iPod shuffle was cranked up and I took some nose tork before one of the lifts, but I was out of my groove and my heart was not in it, so I just stopped my workout altogether and I will try again later today, after doing some errands and getting more sleep. Oh, well. I hope that I'll do better.

[supermagnamon]

Power Cleans

135lbs- 5 reps
155lbs- 3 reps
205lbs- 3 reps
225lbs- 3 reps
245lbs- 2 reps

Barbell Push Press

135lbs- 5 reps
165lbs- 5 reps
225lbs- 3 reps
275lbs- 3 reps
295lbs- 3 reps
315lbs- 3 reps- Belt
325lbs- 1 rep- ""
2 sets- 295lbs- 3 reps

Barbell Squats

225lbs- 5 reps
315lbs- 5 reps
405lbs- 2 reps
495lbs- 2 reps
585lbs- 2 reps
640lbs- 1 rep- Belt
695lbs- 1 rep- ""

Front Squats

135lbs- 5 reps- Clean Grip
225lbs- 5 reps- ""
315lbs- 3 reps- ""
365lbs- 2 reps- ""
405lbs- 2 reps- Arms Crossed
425lbs- 2 reps- ""
2 sets- 370lbs- 3 reps- ""

Core and Grip Work- 10 minutes

Comments:

I'm back logging my workouts again, because I'm tired of reading others workout logs. Also, my training partner (Clay Edgin) has been logging his, so I might as well. I'm getting ready for the Fresno Strongman Comp, so I'm gearing all my training towards that. All I know for sure that everyone will see in my log is Squat, Squat and Deadlift somewhere in between.

[JimmyHerbst]

damn those are great numbers :KD:

[Matt Brouse]

Good to see you posting again Ronnie! Tear it up brother.

[Jay Hagadorn]

Good to see you posting your workouts again...

[Mike Caruso]

Nice work Ronnie!

Good luck in Fresno!!! :EP:

[supermagnamon]

Barbell Snatches

135lbs- 5 reps
155lbs- 5 reps
175lbs- 3 reps
185lbs- 3 reps
195lbs- 3 reps

Close Grip Hammer Strength Incline Press Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
370lbs- 5 reps
390lbs- 5 reps
370lbs- 5 reps

SandBag Clean and Press

2 sets- 200lbs- 10 reps

Close Grip Smith Machine Incline Press

135lbs- 10 reps
225lbs- 10 reps
275lbs- 5 reps
2 sets- 315lbs- 3 reps
2 sets- 275lbs- 8 reps

DO Cable Tricep Pressdowns

70lbs- 10 reps
150lbs- 10 reps
160lbs- 6 reps
170lbs- 6 reps
180lbs- 6 reps
170lbs- 8 reps, 140lbs- 8 reps, and 110lbs- 10 reps

Hammer Curls

50lbs- 10 reps
100lbs- 10 reps
160lbs- 10 reps
3 sets- 200lbs- 6 reps

Plyometrics for 20 minutes

Core and Grip Work for 20 minutes

Comments:

Thanks for the comments everyone. I'm more focused now on speed and conditioning, instead of just power.

[supermagnamon]

Barbell Hang Cleans

135lbs- 5 reps
155lbs- 5 reps
205lbs- 3 reps
225lbs- 3 reps
245lbs- 2 reps
250lbs- 2 reps

Reverse Deadlifts

225lbs- 3 reps- DO Grip
315lbs- 3 reps- ""
405lbs- 2 reps- ""
495lbs- 2 reps- Straps
585lbs- 2 reps- ""
635lbs- 2 reps- "" + Belt
675lbs- 1 rep- "" + ""
725lbs- 1 rep- "" + ""

Hammer Strength Row Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
370lbs- 6 reps
2 sets- 390lbs- 6 reps

Hammer Strength Pulldown Machine

90lbs- 10 reps
180lbs- 10 reps
270lbs- 10 reps
2 sets- 290lbs- 6 reps

Cardio- 20 minutes

Core Work- 10 minutes

[supermagnamon]

Axle Clean and Press

2 sets- 110lbs- 5 reps- DO Power Clean
2 sets- 176lbs- 3 reps- ""
2 sets- 198lbs- 3 reps- "
210lbs- 3 reps- ""
220lbs- 3 reps- ""
231lbs- 3 reps- Power Clean using Continental Grip
253lbs- 3 reps- Continental Clean
275lbs- 2 reps- ""

12" Log Clean and Press

2 sets- 210lbs- 3 reps
232lbs- 3 reps
254lbs- 3 reps
265lbs- 3 reps
3 sets- 270lbs- 2 reps

Viking Press

170lbs + Mini Bands- 5 reps- Strict Press
192lbs + "" - 5 reps- ""
3 sets- 236lbs + "" - 3 reps- Push Press
2 sets- 170lbs + Mini Bands- 5 reps

Stones

225lbs- 2 reps
265lbs- 2 reps
310lbs- 1 rep
2 sets- 365lbs- 1 rep- Failed Attempts
350lbs- 1 rep

Reverse Hyper

40kgs- 10 reps
80kgs- 10 reps
120kgs- 10 reps
2 sets- 165kgs- 6 reps

Comments:

Today I was mainly working on cleaning and working on speed. I didn't have much legs today to press. I think it has to do with the cardio. As far as the stones, I didn't have much steam on there as well, but it was a good work, I got to power clean a lot today with the axle.

[supermagnamon]

Muscle Snatches

135lbs- 5 reps
155lbs- 5 reps
175lbs- 3 reps
185lbs- 2 reps
205lbs- 1 rep

Barbell Squats

230lbs- 5 reps
320lbs- 5 reps
410lbs- 2 reps
500lbs- 2 reps
590lbs- 2 reps
675lbs- 1 rep- Belt
705lbs- 1 rep- ""

Front Squats

135lbs- 5 reps- Clean Grip
225lbs- 5 reps- ""
315lbs- 3 reps- ""
365lbs- 2 reps- ""
405lbs- 2 reps- Arms Crossed
455lbs- 1 rep- Belt

Comments:

I worked 12 hours last night and I'm working 12 hours tonight as well. I didn't get to do some even training, because of that. I couldn't sleep because neighbors were loud with some Mariachi music and some Korean drumming being done in my block for some Easter parade. What a nightmare!!! All I did was take that anger and put it down on some *** **** weight. I had to cut the workout short, but at least I got some heavyweight in today.

[ClayEdgin]

Monster squats today Ronnie.

[Jared Enderton]

huge deadlifts, too!!

[supermagnamon]

Axle Power Cleans

135lbs- 5 reps- DO Grip
155lbs- 3 reps
175lbs- 3 reps
195lbs- 2 reps
225lbs- 2 reps
235lbs- 2 reps
245lbs- 1 rep- Mix Grip
255lbs- 1 rep- ""

Axle Push Press

135lbs- 5 reps
160lbs- 5 reps
225lbs- 3 reps
275lbs- 1 rep
295lbs- 1 rep
315lbs- 1 rep- Belt
335lbs- 1 rep- ""
295lbs- 3 reps
2 sets- 280lbs- 5 reps

Close Grip Hammer Strength Incline Press Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
370lbs- 1 rep
420lbs- 3 reps
390lbs- 5 reps
2 sets- 370lbs- 6 reps

Wide Grip Cable Rows

170lbs- 10 reps
300lbs- 10 reps
335lbs- 10 reps
2 sets- 360lbs- 8 reps
2 sets- 335lbs- 10 reps

Core Work- 10 minutes

Comments:

Thanks for the comments guys. My squats and deadlifts are ok. Actually, my squats and deadlifts go up a lot higher when I train with the Super Yoke and Farmers. My goal is to go up to Squat 765lbs for at least 3 reps before going to the Fresno comp and to Deadlift at least 700lbs for a couple of reps as well. Transition on the mix grip on the Axle Power Cleans were a lot better than on Saturday. Hopefully, I could just DO Power Clean for the comp.

[BradyJones]

Axle Power Cleans

135lbs- 5 reps- DO Grip
155lbs- 3 reps
175lbs- 3 reps
195lbs- 2 reps
225lbs- 2 reps
235lbs- 2 reps
245lbs- 1 rep- Mix Grip
255lbs- 1 rep- ""

Axle Push Press

135lbs- 5 reps
160lbs- 5 reps
225lbs- 3 reps
275lbs- 1 rep
295lbs- 1 rep
315lbs- 1 rep- Belt
335lbs- 1 rep- ""
295lbs- 3 reps
2 sets- 280lbs- 5 reps

Close Grip Hammer Strength Incline Press Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
370lbs- 1 rep
420lbs- 3 reps
390lbs- 5 reps
2 sets- 370lbs- 6 reps

Wide Grip Cable Rows

170lbs- 10 reps
300lbs- 10 reps
335lbs- 10 reps
2 sets- 360lbs- 8 reps
2 sets- 335lbs- 10 reps

Core Work- 10 minutes

Comments:

Thanks for the comments guys. My squats and deadlifts are ok. Actually, my squats and deadlifts go up a lot higher when I train with the Super Yoke and Farmers. My goal is to go up to Squat 765lbs for at least 3 reps before going to the Fresno comp and to Deadlift at least 700lbs for a couple of reps as well. Transition on the mix grip on the Axle Power Cleans were a lot better than on Saturday. Hopefully, I could just DO Power Clean for the comp.

Ronnie "pressin" Castro

[supermagnamon]

Reverse Band Deadlifts using Purple JumpStretch Bands

225lbs + Bands- 5 reps- DO Grip
315lbs + "" - 5 reps- ""
405lbs + " - 3 reps- ""
495lbs + ""- 2 reps- Straps
585lbs + ""- 1 rep- ""
675lbs + ""- 1 rep- "" + Belt
765lbs + "- 1 rep- "" + ""
695lbs + ""- 2 reps- "" +""

One Arm Dumbbell Snatches

35lbs- 10 reps
65lbs- 10 reps
100lbs- 5 reps
2 sets- 105lbs- 5 reps

DO Cable Pulldowns

160lbs- 10 reps
300lbs- 10 reps
4 sets- 305lbs- 8 reps

Blob Holds for 20-30 seconds

5 sets- 40lb Blob

Core Work- 10 minutes

[supermagnamon]

Barbell Power Cleans

135lbs- 5 reps
155lbs- 5 reps
185lbs- 3 reps
225lbs- 3 reps
245lbs- 2 reps
255lbs- 1 rep

Box Squats

135lbs- 5 reps
225lbs- 3 reps
315lbs- 3 reps
405lbs- 2 reps
495lbs- 2 reps
555lbs- 2 reps- Belt
610lbs- 2 reps- ""

Front Squats

135lbs- 5 reps- Clean Grip
225lbs- 5 reps- ""
315lbs- 3 reps- ""
370lbs- 2 reps- ""
405lbs- 1 rep- Arms Crossed
465lbs- 1 rep- "" + Belt
410lbs- 3 reps-"" + Belt

Hammer Strength T-Bar Row Machine

100lbs- 10 reps
190lbs- 10 reps
235lbs- 8 reps
260lbs- 3 reps
3 sets- 235lbs- 8 reps

Rear Delt Machine

50lbs- 10 reps
110lbs- 10 reps
3 sets- 160lbs- 10 reps

Core Work- 10 minutes

[Jay Hagadorn]

675lbs- 1 rep- Belt
705lbs- 1 rep- ""

Front Squats
455lbs- 1 rep- Belt

I couldn't sleep because neighbors were loud with some Mariachi music and some Korean drumming being done in my block for some Easter parade. What a nightmare!!! All I did was take that anger and put it down on some *** **** weight.

Muahaha! I am going to try piping in Mariachi music and Korean drum music in my I-pod to replicate your results! Good squats!

[Matt Brouse]

Man, I've never tried blob holds. 40 for 30 seconds is pretty solid though...

[supermagnamon]

3/29/08 Workout

Axle Power Cleans

Went up to 232lbs for 1 rep and 211lbs for 3 reps

12" Log Clean and Press

Went up to 255lbs for 3 reps

Viking Press

Went up to ~308lbs for 3 reps

3/30/08 Workout

Arm Over Arm using H2

Pulled a couple of feet on a slight incline

Frame Carry

Went up to 2 sets- 600lbs for 35-40 Feet

Side Handle Deadlift on Viking Press Machine

Went up to ~770lbs for 3 reps

Truck Pull using Ford Explorer on Uphill for about 60 feet

~27 seconds and ~31 seconds on each run

Stones

Went up to 330lbs for 5 reps

Reverse Hyper

Went up to 85kgs for 10 reps

Comments:

Yesterday's workout sucked. I had little energy and movitation. No speed and power on any of the lifts until the viking press, which was weird, but today's workout made up for everything and I mean everything. Thanks to Clay, my stones and truck pull has improved a lot. Workout was a lot longer than expect, but I was still energized afterwards. There were a lot of unexpected guests today.

[supermagnamon]

Man, I've never tried blob holds. 40 for 30 seconds is pretty solid though...

My 40lb Blob and my Blob50 are pretty slick. The holds actually help out a lot. At the Fit Expo, I was able to high pull the Blob several times.

[supermagnamon]

Muahaha! I am going to try piping in Mariachi music and Korean drum music in my I-pod to replicate your results! Good squats!

You first need to find the name of the songs. lol. Thanks for the comment man, see you at Fresno.

[Evan Hansmann]

Dang Ronnie, you've got some pretty impressive numbers there. Your going to give me a run for my money once I start competing again. haha, I'll see you in Fresno.

[ClayEdgin]

You know I'm always happy to provide some verbal motivation, Ronnie :D haha

[supermagnamon]

Axle Power Cleans

135lbs- 5 reps- DO Grip
160lbs- 3 reps
195lbs- 2 reps
225lbs- 2 reps
235lbs- 2 reps
240lbs- 1 rep
245lbs- 1 rep
2 sets- 260lbs- 1 rep- Mixed Grip

Axle Push Press

135lbs- 5 reps
160lbs- 5 reps
225lbs- 3 reps
275lbs- 1 rep
295lbs- 1 rep
2 sets- 315lbs- 3 reps- Belt
295lbs- 4 reps
280lbs- 6 reps

Close Grip Hammer Strength Incline Press Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
370lbs- 1 rep
420lbs- 4 reps
390lbs- 6 reps
2 sets- 370lbs- 6 reps

Rope Tricep Pulldowns

70lbs- 10 reps
105lbs- 10 reps
115lbs- 10 reps
2 sets- 110lbs- 10 reps

Core Work and Stretching- 15 minutes

[supermagnamon]

Barbell Hang Cleans

135lbs- 5 reps
165lbs- 3 reps
205lbs- 3 reps
225lbs- 3 reps
3 sets- 230lbs- 3 reps

Barbell Squats

225lbs- 5 reps
315lbs- 5 reps
405lbs- 2 reps
495lbs- 2 reps
585lbs- 2 reps
675lbs- 1 rep- Belt
725lbs- 1 rep- ""

Barbell Front Squats

135lbs- 5 reps- Clean Grip
225lbs- 5 reps- ""
315lbs- 3 reps- ""
365lbs- 2 reps- ""
410lbs- 1 rep- Arms Crossed
470lbs- 1 rep- Belt
420lbs- 3 reps- ""

Hammer Strength Pulldown Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
3 sets- 300lbs- 8 reps

Core and Grip Work- 15 minutes

[tackle78]

Insane squatting ronnie. Do you do wide stance squatting mostly? Also I was wondering what your suited PR is.

[supermagnamon]

Dumbbell Snatches

25lbs- 5 reps
50lbs- 5 reps
75lbs- 5 reps
100lbs- 5 reps
115lbs- 3 reps

Deadlift + PowerJumper Bands (~80lbs of resistance)

135lbs + Bands- 5 reps
225lbs + Bands- 5 reps
315lbs + Bands- 2 reps
405lbs + Bands- 2 reps
5 sets- 495lbs + Bands- 1 rep

Plyometrics (Depth Jumps, PowerJumper Band Jumps, and Box Jumps)- 20 minutes

Barbell Rows

135lbs- 10 reps
225lbs- 10 reps
315lbs- 10 reps
3 sets- 335lbs- 8 reps

EZ Bar Curls

45lbs- 10 reps
75lbs- 10 reps
125lbs- 10 reps
130lbs- 10 reps
135lbs- 10 reps

Core Work- 10 minutes

Comments:

Deadlifts today were really hard. With the bands over my neck, feels like the lift is part good morning and part deadlift. My legs were fried from yesterday and I was surprised that I was able to do something with the plyos. Rows were tough and the curling was a joke. The curls were easy, so next time I'll put more weight. The only reason I did them was because I've been feeling my biceps more now when doing the stones for reps, and that I don't want to mess them up.

[supermagnamon]

Insane squatting ronnie. Do you do wide stance squatting mostly? Also I was wondering what your suited PR is.

Yes, I do wide stance squatting, but only on the back squats. Front squats are shoulder width on my stance. My PR on a suit is around 765lbs. I thinkg I can do 900lbs now. I haven't suited up since 2006 and I did 710lbs at the USAPL American Open. I'm thinking about doing a full meet this year, but it depends on how well I do in the next strongman comps.

[tackle78]

I would think hitting the numbers you're hitting in a belt would translate over to a pretty big number if you suit it up again.

Strong.

[supermagnamon]

4/5/08 Workout

Axle Power Clean and Press

Went up to 240lbs for 5 reps- DO Grip and 260lbs for 3 reps- Mix Grip

Cybex Shoulder Press Machine

Went up to 2 sets- 205lbs + Purple JumpStretch Bands

JM Presses

Went up to 135lbs for 10 reps

Sandbag Clean and Press

Went up to 2 sets- ~190lbs for 2 reps

Rear Delt Machine

Went up to 2 sets- 170lbs for 2 reps

4/6/08 Workout

Frame Carry

Went up to 2 sets- 500lbs for 60FT

Car Deadlift

Went up to 770lbs for 3 reps

Stones

Went up to 2 sets- 310lbs for 3 reps

[BradyJones]

4/5/08 Workout

Axle Power Clean and Press

Went up to 240lbs for 5 reps- DO Grip and 260lbs for 3 reps- Mix Grip

Cybex Shoulder Press Machine

Went up to 2 sets- 205lbs + Purple JumpStretch Bands

JM Presses

Went up to 135lbs for 10 reps

Sandbag Clean and Press

Went up to 2 sets- ~190lbs for 2 reps

Rear Delt Machine

Went up to 2 sets- 170lbs for 2 reps

4/6/08 Workout

Frame Carry

Went up to 2 sets- 500lbs for 60FT

Car Deadlift

Went up to 770lbs for 3 reps

Stones

Went up to 2 sets- 310lbs for 3 reps


this weekend had very good training sessions

[supermagnamon]

Axle Power Cleans

135lbs- 5 reps- DO Grip
165lbs- 3 reps
195lbs- 2 reps
225lbs- 2 reps
235lbs- 2 reps
250lbs- 1 rep
265lbs- 1 rep- Mix Grip

Axle Push Press

135lbs- 5 reps
160lbs- 5 reps
225lbs- 3 reps
275lbs- 1 rep
295lbs- 1 rep
315lbs- 1 rep- Belt
340lbs- 1 rep- ""
295lbs- 5 reps
280lbs- 7 reps

Close Grip Hammer Strength Incline Press Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
370lbs- 3 reps
420lbs- 1 rep
460lbs- 1 rep
420lbs- 3 reps
390lbs- 6 reps
370lbs- 8 reps

Lying Rear Delt Raises on Incline Bench

30lbs- 12 reps
50lbs- 12 reps
3 sets- 70lbs- 10 reps

Core and Grip Work- 15 minutes

[supermagnamon]

Barbell Squats

135lbs- 5 reps
225lbs- 5 reps
315lbs- 5 reps
405lbs- 2 reps
495lbs- 2 reps
585lbs- 2 reps
675lbs- 1 rep- Belt + Knee Wraps (Lightly Wrapped)
750lbs- 2 reps- "" + Knee Wraps (Medium Wrapped)

Barbell Front Squats

135lbs- 5 reps- Clean Grip
225lbs- 5 reps- ""
315lbs- 3 reps- ""
375lbs- 2 reps- ""
425lbs- 1 rep- Arms Crossed
500lbs- 1 rep- Belt
455lbs- 3 reps- ""
405lbs- 5 reps- ""

Hammer Strength T-Bar Rows

100lbs- 10 reps
190lbs- 10 reps
235lbs- 10 reps
2 sets- 260lbs- 6 reps
2 sets- 235lbs- 8 reps

Supine Grip Cable Rows

150lbs- 10 reps
280lbs- 10 reps
300lbs- 10 reps
3 sets- 330lbs- 12 reps

Core Work- 10 minutes

Comments:

Barbell Squats were tough. I didn't realize how much rust I have from not wearing knee wraps. My upper back is still the weakness on this lift, reason why I stopped at 2 reps on 750lbs. I thought that I could go heavier, but I didn't want to risk it, and I was right that if I don't do yoke, my squats suffer from it. Luckily, I made up for it on the Front Squats. The last 2 sets were easy and I want to get some reps in. Overall, I should be ready for the car deadlift on Fresno. If I can't pick up the stupid car, I don't know who will, since I will be wearing a suit for the event.

[supermagnamon]

Muscle Snatches

135lbs- 5 reps
155lbs- 3 reps
175lbs- 3 reps
190lbs- 3 reps

Rack Deadlifts (Below Knees) + 40lb Chains

Went up to

725lbs + Chains- 2 reps- Belt+ Straps
770lbs + Chains- 1 rep- "" + ""
700lbs + Chains- 3 reps-"" + ""

PowerJumper Bands Jumps (~80lbs of resistance)

4 sets- 8 reps

Hammer Strength Pulldowns using Wide Neutral Grip

Went up to 3 sets- 280lbs- 6 reps

Hammer Strength T-Bar Rows using Neutral Grip

Went up to 3 sets- 200lbs- 10 reps

Core Work- 10 minutes

[Jay Hagadorn]

Looking strong Ronnie! Keep up the good work.

[supermagnamon]

4/12/08 Workout

Axle Power Clean and Push Press

Went up to 2 sets- 242lbs for 2 reps (Clean Each Rep)

12" Log Clean and Press

Went up to 2 sets- 264lbs for 2 reps

4/13/08 Workout

Frame Crarry

Went up to 3 sets- 500lbs for 60FT

Truck Pull

Pulled Ford Explorer for 60FT

Stones

Went up to 310lbs for 3 reps

Reverse Hyper

Went up to 65kgs for 10 reps

[supermagnamon]

Did some kung fu, yoga and meditation for over an hour. Trying to be patient until Saturday. I will rely on some Naruto and Bleach Manga and Anime for some motivation.

[Ever Arias]

Strong work there buddy. Yeah anime rocks! :I:

[supermagnamon]

Truck Pull: Semi with Harness and No Rope for 100ft. Finished 47+ seconds.



Overhead Medley: 260lb Log, 240lb Axle, 220lb Bar and 200 Keg. Finished 3 of 4 implements in 30-40 seconds. :(



Wheelbarrow for 100ft: 500+lb Tire and 360lbs of plate on Wheelbarrow. Finished around 17+ seconds.



Deadlift 2008 Chevy HHR: 13 reps. :EP:



Stones: 330lb Stone Over A 44" Yoke Cross Bar: 4 reps.



Comments:



Truck Pull was good. If I listened to Odd faster and made the adjustments sooner during the pull, I would have been faster on this event. I wore his shoes, so that helped a lot. On the Overhead Medley, I messed up on both axle and keg. On the axle, I didn’t power clean it like initially train for, but I pull it quick on the continental and on the keg, I couldn’t clean and set up properly to press and I ran out of time. When it came down to the wheelbarrow, I didn’t know what to expect, because my right hand was bad, even before the competition. When I pulled it and started to pick up pace, I was losing control here and there during the run. If I controlled it better, I would have had a better time. On the deadlift, I knew what I had to do to win the event. With Odd judging me and Ricky behind him, I knew I had to win or else I get slapped to the ground. I think winning the event wasn’t the best thing to do that day, because it was pretty embarrassing after the last rep and both my legs were cramping on each side. Also, I didn't get to pull off my new Mr. Roboto, pop, lock, hip hop, yes, yes, yes, Filipino Power celebration dance. Too bad no one had some Patron to cure me from this pain. When it came down to the stones, my legs were pretty much gone and I stopped after the 4 rep. I finished 5th Overall.

[supermagnamon]

4/20 Workout

Axle Power Cleans

Went up to 6 sets- 97.5KGS

Log Bench

Went up to 318lbs for 1 rep

DO Axle Deadlifts

Went up to 275lbs for 1 rep and 341lbs for 1 rep- Failed Attempt

Reverse Hypers

Went up to 70KGS for 15 reps

4/21 Workout

Barbell Hang Cleans

Went up to 240lbs for 1 rep

Axle Push Press

Went up to 315lbs for 1 rep

Box Squats + 40lbs Chains

Went up to 585lbs + 40lbs Chains for 1 rep

Front Squats + 40lbs Chains

Went up to 455lbs + 40lbs Chains for 1 rep

Core Work- 10 minutes

[Wayne Lam]

Did some kung fu, yoga and meditation for over an hour. Trying to be patient until Saturday. I will rely on some Naruto and Bleach Manga and Anime for some motivation.

I can't believe you read Naruto and Bleach, what a Nerd. I read the same stuff. :M:

Good job on the Car DL!!! :F: Funny gummy bear skit too, lol.

[supermagnamon]

I can't believe you read Naruto and Bleach, what a Nerd. I read the same stuff. :M:

Good job on the Car DL!!! :F: Funny gummy bear skit too, lol.

I love my anime. I'll be cosplaying at the Anime convention this year at the LA Convention Center during the 4th of July weekend. Good job on the Car DL as well.

[supermagnamon]

Dumbbell Snatches

35lbs- 5 reps
50lbs- 5 reps
80lbs- 5 reps
105lbs- 5 reps
115lbs- 3 reps

Close Grip Hammer Strength Incline Press Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
370lbs- 1 rep
420lbs- 6 reps
390lbs- 8 reps
380lbs- 8 reps

Close Grip Smith Machine Incline Presses + 40lb Chains

135lbs + Chains- 10 reps
225lbs + Chains- 10 reps
245lbs + Chains- 5 reps
255lbs + Chains- 5 reps
2 sets- 265lbs + Chains- 5 reps

One Arm Cable Pressdowns

40lbs- 10 reps
80lbs- 10 reps
3 sets- 110lbs- 8 reps

Shoulder Protocol- 5 minutes

[supermagnamon]

Axle Power Cleans
Went up to 3 sets- 225lbs for 2 reps


Deadlift + 40lb Chains with Straps


Went up to 675lbs + 40lb Chains for 1 rep and Failed on Second Rep


Deadlift + 40lb Chains for Speed


5 sets- 405lbs + 40lbs Chains for 2 reps


Barbell Rows


Went up to 3 sets- 335lbs for 6 reps


Hammer Strength Row Machine


Went up to 3 sets- 460lbs for 6 reps


50 Hex Holds


4 sets- 25 seconds for each hand

[supermagnamon]

Axle Continental Clean and Press

Went up to ~300lbs for 2 reps

12" Log Clean and Press

Went up to 275lbs for 1 rep

Viking Press + Mini Bands

Went up to 2 sets- 285lbs + Mini Bands for 1 rep

[supermagnamon]

Help Odd and Odd's neighbor move stuff for 2-3 hours, since I was late to training, because I work 12 hours last night.

Stones to 52" Box

Went up to 365lbs for 1 rep

700+lb Tire

Went up to 2 sets for 5 flips

[supermagnamon]

Axle Power Cleans

135lbs- 5 reps
160lbs- 3 reps
205lbs- 1 rep
225lbs- 1 rep
230lbs- 1 rep
235lbs- 1 rep
240lbs- 1 rep

Axle Push Press

135lbs- 5 reps
165lbs- 5 reps
225lbs- 3 reps
275lbs- 1 rep
295lbs- 1 rep
315lbs- 1 rep- Belt
330lbs- 1 rep- ""
315lbs- 2 reps- ""
295lbs- 4 reps

Box Squats

135lbs- 2 reps
225lbs- 2 reps
315lbs- 2 reps
405lbs- 2 reps
495lbs- 2 reps
585lbs- 2 reps- Belt
635lbs- 1 rep- ""
680lbs- 1 rep- ""

Front Squats

135lbs- 3 reps- Clean Grip
225lbs- 3 reps- ""
315lbs- 3 reps- ""
385lbs- 1 rep- ""
410lbs- 1 rep- Arms Crossed
460lbs- 1 rep- Belt
420lbs- 3 reps- ""

Core Work- 10 minutes

[Mike Caruso]

Ronnie :BP:

Nice work big man!

It looks like you work up pretty heavy every time you squat.
Do you have a weight in mind that you want to work up in the squat exercise each day or do you play it by feel?

I guess what I'm getting at is what are your weights (%) in terms of your max? Do you ever increse the reps on your squats or do you usually keep them pretty low?

Thanks

[supermagnamon]

Ronnie :BP:

Nice work big man!

It looks like you work up pretty heavy every time you squat.
Do you have a weight in mind that you want to work up in the squat exercise each day or do you play it by feel?

I guess what I'm getting at is what are your weights (%) in terms of your max? Do you ever increse the reps on your squats or do you usually keep them pretty low?

Thanks

Thanks Mike. I do plyos sometimes, so I'll use that as a speed day for legs, since my bw alone is heavy. For squat exercise, I generally keep them low, but it depends on the comp that I'm training. I still think that I can get into Iowa from the waiting list, so my training will be heavier than normal from this point on. Each week, I'll progress to heavier weight, based on feel, instead of percentage, but on the front squats, I will do more reps than the back squats, because I feel that it helps a lot with the stones and pressing events. Since I'm doing box squats, the reps will not go higher than 2 reps on the working sets. This exercise and the variation of deadlift exercises, will increase my 18" Deadlift. If I do get into Iowa, I plan on hitting 1000lbs on the 18", no secrets about that. Surprisingly, the NAS record is held by multiple people for this lift at 1050lbs. I won't be able to hit that type of number without a suit.

[Gags]

nice log bro--strong, very strong

[supermagnamon]

Barbell Hang Cleans

135lbs- 5 reps
165lbs- 3 reps
205lbs- 2 reps
225lbs- 2 reps
235lbs- 2 reps
245lbs- 2 reps
250lbs- 1 rep


Deadlifts

135lbs- 5 reps- DO grip
225lbs- 3 reps- “”
315lbs- 3 reps- “”
405lbs- 2 reps- Straps (Right hand is still mest up.)
495lbs- 2 reps- “”
585lbs- 1 rep- “”
645lbs- 1 rep- “” + Belt

Did the Patented Donkey Kong Double Chest Pump

700lbs- 2 reps- “” + Belt

Did the Mr. Roboto, pop, lock, hip-hop, yes, yes, yes, Filipino Power!!! celebration dance



Close Grip Hammer Strength Incline Press Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
370lbs- 1 rep
420lbs- 1 rep
460lbs- 2 reps
420lbs- 6 reps
390lbs- 6 reps
370lbs- 8 reps


Close Grip Hammer Strength Chess Press


100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
370lbs- 1 rep
420lbs- 1 rep
460lbs- 1 rep
370lbs- 12 reps


Core and Grip Work- 20 minutes


Comments:


My co-worker pissed me up last night at work and also I’m working tonight from 7PM- 7AM, so I had to push the deadlifting today with the pressing stuff. I did some hang cleans to loosen up the body and when it came to deadlifting today, I made sure that I put all that anger from last night into this workout today. I didn’t care, who and what got in my way, I just had to lift heavy no matter what. Plus, I got some extra motivation from watching Naruto 4, which is like one of the best movies ever, I mean ever and ever. Anyhow, I thought that I would get 3 reps, but my back wasn’t having it, since I did some squats yesterday. Oh well, maybe next month I can do 705-710lbs for 3 reps when fresh.

[ClayEdgin]

For those who haven't seen the Filipino Power dance Ronnie does, it truly has to be seen to be appreciated!

Great work over the last couple of days big RON!

[supermagnamon]

For those who haven't seen the Filipino Power dance Ronnie does, it truly has to be seen to be appreciated!

Great work over the last couple of days big RON!

Thanks man. Next time, I'll get it in camera and post it up in YouTube.

[supermagnamon]

Dumbbell Snatches

40lbs- 10 reps
80lbs- 5 reps
105lbs- 5 reps
120lbs- 3 reps
125lbs- 3 reps

Lat Pulldowns

160lbs- 10 reps
300lbs- 10 reps
3 sets- 305lbs- 10 reps

Hammer Strength Pulldown Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
300lbs- 8 reps
330lbs- 3 reps
2 sets- 300lbs- 8 reps

Core Work- 10 minutes

[ClayEdgin]

All that heavy shoulder work before our pressing day tomorrow? YOU SO CRAZY!

[supermagnamon]

5/3 Workout

Fingal Fingers ~ 3rd Finger from WSM

1 set- 1 rep

Axle Cleans

Went up to ~ 232lbs for 2 reps- Power Clean and ~318lbs for 1 rep- Continental Clean

12" Log Clean and Press

Went up to ~300lbs for 1 rep and 275lbs for 3 reps

Viking Press

Went up to 2-3 sets- ~300lbs for 3 reps

Playing Mario Kart for ~1 hour on Super Nintendo to work on grip work.

5/4

19" Rack Deadlifts

Went up to ~ 705lbs for 1 rep and ~800lbs for 1 rep- Failed Attempt

Frame Carry Holds

500lbs for 20 seconds
600lbs for 20 seconds
700lbs for pick up
800lbs for pick up

Super Yolk- Beltless

300lbs for 40ft
500lbs for 40ft
600lbs for 40ft
700lbs for 40ft
800lbs for 40ft

Stones

Went up to 330lbs for 1 rep to 50"

Grip Work- 10 minutes

Reverse Hyper

Went up to 2 sets- 100kgs for 6 reps

Playing Mario Kart for ~20 on Super Nintendo to work on more grip work. Showing the rookie who's boss.

5/5 Workout

Axle Power Cleans

Went up to 240lbs for 1 rep

Axle Push Press

135lbs- 5 reps
160lbs- 5 reps
230lbs- 3 reps
275lbs- 1 rep
295lbs- 1 rep
315lbs- 1 rep
330lbs- 2 reps
315lbs- 3 reps
275lbs- 6 reps

Shoulder Protocol- 5 minutes

Core Work- 10 minutes

[Jared Enderton]

wow, nice yoke without a belt!!!

[Evan Hansmann]

your presses have improved so much since Cali's '06. keep it up Ronnie. Oh and take it easy on that Mariokart, too much of that and you could get carpal tunnel. :D

[Jay Hagadorn]

BWAAHAAHAAA! Gotta love Mario Cart! So that's your secret to grip hmmm...

[supermagnamon]

Hang Snatches

135lbs- 5 reps
155lbs- 3 reps
165lbs- 3 reps
2 sets- 170lbs- 3 reps

Low Box Squats

135lbs- 2 reps
225lbs- 2 reps
315lbs- 2 reps
405lbs- 2 reps
495lbs- 2 reps
585lbs- 2 reps- Belt
635lbs- 1 rep- ""
675lbs- 1 rep- ""

Front Squats

135lbs- 3 reps- Clean Grip
225lbs- 3 reps- ""
315lbs- 3 reps- ""
385lbs- 1 rep- ""
410lbs- 1 rep- Arms Crossed
455lbs- 1 rep- Belt
500lbs- 1 rep- ""
455lbs- 3 reps- ""

Cable Rows- Wide Grip

160lbs- 10 reps
300lbs- 10 reps
310lbs- 10 reps
2 sets- 335lbs- 10 reps

Barbell Rows

135lbs- 10 reps
225lbs- 10 reps
315lbs- 10 reps
365lbs- 3 reps
2 sets- 335lbs- 8 reps

Rolling Thunder

97lbs- 3 reps
142lbs- 3 reps
152lbs- 3 reps
162lbs- 3 reps
172lbs- 2 reps
177lbs- 1 rep

Core Work- 10 minutes

Comment:

Thanks for the comment guys. Playing video games helps out my endurance on my grip. Also, I am right about that if I do yoke, my squat goes up. Felt really good on the squat, since I feel that my upper back and core is getting stronger. Next week, I'll do 520lbs on the front squat, since 500lbs was a joke today. I am improving better on what Jono talks about in creating a shelf when front squating. That's my only weakness on the lift. Sometimes I feel like passing out and sometimes I feel my biceps, but today, I felt neither. As far as the pressing stuff, yeah, I have improved a lot since my first contest. Since I am not trying to do powerlifting anymore, I gave up trying to improve my bench and started to try to improve my push press. Hopefully, soon enough, I'll learn on how to improve on my power jerk form. I have the leg power for it, I just need the speed and technique for the lift.

[ClayEdgin]

I also credit video games as a kid to increased grip endurance and overall superawesomeness. Hmm, Ronnie failed to mention a certain 35 minute Mario Kart workout on Saturday that left him in 2nd place to me! HAHA Also, we played some Street Fighter and Ronnie earned 2nd place again :) But Ronnie DID school Brady on everything SNES-related Sunday. We keep trying to get Odd to learn how to play but so far he's resistant.

Great squatting as usual Ronnie. Once you develop some more explosiveness you're going to be VERY hard to stop!

[supermagnamon]

I also credit video games as a kid to increased grip endurance and overall superawesomeness. Hmm, Ronnie failed to mention a certain 35 minute Mario Kart workout on Saturday that left him in 2nd place to me! HAHA Also, we played some Street Fighter and Ronnie earned 2nd place again :) But Ronnie DID school Brady on everything SNES-related Sunday. We keep trying to get Odd to learn how to play but so far he's resistant.

Great squatting as usual Ronnie. Once you develop some more explosiveness you're going to be VERY hard to stop!

I would like to admit to the following facts given by Clay. I would like to add that Brady is by far the epitimony of sorriness when it comes to playing Mario Kart.

[BradyJones]

I would like to admit to the following facts given by Clay. I would like to add that Brady is by far the epitimony of sorriness when it comes to playing Mario Kart.

:mad: :mad:

[supermagnamon]

Barbell Power Snatches

135lbs- 5 reps
145lbs- 3 reps
155lbs- 3 reps
165lbs- 3 reps
175lbs- 3 reps
185lbs- 3 reps

Deadlifts + Double Banded Mini Bands (10-25lbs per band)

135lbs + bands- 3 reps
225lbs + bands- 3 reps
315lbs + bands- 3 reps
405lbs + bands- 3 reps
495lbs + bands- 2 reps
515lbs + bands- 2 reps
545lbs + bands- 2 reps
600lbs + bands- 2 reps

Plyometrics- 20 minutes

Hammer Strength Row Machine

100lbs- 10 reps
280lbs- 10 reps
370lbs- 6 reps
460lbs- 6 reps
2 sets- 480lbs- 6 reps

Hammer Strength T-Bar Row Machine

100lbs- 10 reps
190lbs- 10 reps
235lbs- 8 reps
270lbs- 3 reps
2 sets- 245lbs- 8 reps

Hammer Curls

90lbs- 10 reps
140lbs- 10 reps
2 sets- 200lbs- 6 reps
Drop Set- 200lbs- 6 reps, 150lbs- 6 reps- 120lbs- 6 reps

Core Work- 10 minutes

Comments:

Working speed and explosion, since I'm slow. I hate it when my group calls me "Diesel". I'm such a powerlifter. I think I'm getting faster, also my core is getting way stronger, I don't need to use the belt that much any more. Also, my conditioning has improve, since I don't gas out as often as I used to. I still feel that I'm catching up to this certain someone. I promised myself one day, that if I ever turn pro, I would have to beat this person first.

[Jay Hagadorn]

Keep up the progress Ronnie. It's good to have training partners to "gun down" in training, you can do it...

[ClayEdgin]

Don't worry Ronnie, if you train hard you'll beat Brady someday.

[supermagnamon]

5/10

Axle Continental Cleans

Went up to 2 sets- 2 reps- ~300lbs

12" Log Clean and Press

Went up to 275lbs for 1 rep

Arm over Arm Hummer H2

2 sets- 60 Feet

12" Log Bench

Went up to ~330lbs for 1 rep

5/11

Super Yoke

Went up to 2 sets- 800lbs for 60FT

Farmers Walk

2 sets- ~300lbs for ~30FT

18" Deadlift

Went up to ~690lbs for 2 reps

Stones

Went up to 330lbs for 5 reps to 52"

700+lb Tire Flip

2 sets- 5 reps

Reverse Hyper

Went up to 2 sets- 100kg for 6 reps

[supermagnamon]

Axle Power Cleans

Went up to 3 sets- 235lbs for 2 reps

Axle Push Press

135lbs- 5 reps
160lbs- 5 reps
230lbs- 3 reps
280lbs- 1 rep
300lbs- 1 rep
315lbs- 1 rep
335lbs- 2 reps
2 sets- 300lbs- 3 reps

Front Carry a Big Box of Paperwork for 2 sets- 250-300 meters (Thanks Boss)

[supermagnamon]

Barbell Squats

135lbs- 10 reps
225lbs- 5 reps
315lbs- 3 reps
405lbs- 2 reps
585lbs- 2 reps
675lbs- 1 rep- Belt
725lbs- 1 rep- ""
675lbs- 2 reps- ""

Front Squats

135lbs- 5 reps- Clean Grip
225lbs- 5 reps- ""
315lbs- 3 reps- ""
385lbs- 1 rep- ""
415lbs- 1 rep- Arms Crossed
465lbs- 1 rep- Belt
515lbs- 1 Negative, Failed Attempt- ""- I blacked out for a bit, but controlled the weight well enough to leave it in the pins without dropping it. Got distracted by a bunch of korean women. I love Koreatown. I hope Sarge doesn't read this post.
465lbs- 2 reps- ""

Leg Press

10 plates- 10 reps
20 plates- 10 reps
22 plates- 10 reps
24 plates- 10 reps
28 plates- 10 reps- I tried to get as much volumne in my leg workout as Nick Best has in his workout log, but no can do, my legs were gone after this and the nightmarish cramps in the quads started to kick in, so I stopped there.

Cable Rows- Wide Grip

160lbs- 10 reps
300lbs- 10 reps
335lbs- 10 reps
2 sets- 360lbs- 10 reps

Hammer Strength T-Bar Row Machine

100lbs- 10 reps
190lbs- 10 reps
235lbs- 8 reps
260lbs- 3 reps
3 sets- 235lbs- 8 reps

Core Work- 10 minutes- Done son. I was high dead and high alive.

[supermagnamon]

Axle Power Cleans

135lbs- 5 reps
155lbs- 3 reps
175lbs- 3 reps
205lbs- 2 reps
225lbs- 1 rep
235lbs- 1 rep
240lbs- 1 rep
250lbs- 1 rep- Mix Grip
260lbs- 1 rep- ""

Close Grip Hammer Strength Incline Press Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
370lbs- 1 rep
420lbs- 1 rep
460lbs- 2 reps
420lbs- 6 reps
2 sets- 390lbs- 6 reps

Cybex Shoulder Press Machine + Jumpstretch Mini Bands Extended and Knotted up

90lbs + Bands- 10 reps
190lbs + Bands- 5 reps
5 sets- 205lbs- 5 reps

Rear Delt Machine

100lbs- 12 reps
150lbs- 12 reps
2 sets- 170lbs- 12 reps

Core Work- 10 minutes

[supermagnamon]

Yoga- 1 Hour- I love the ratio of women to men. It's 10:1. Sweet. I got a lot of stretching and core work done here. I feel like some GPP was in there as well. I think people were surprised to see a gorilla doing some yoga. I will definitely do this for the next couple of weeks.

15" Deadlifts

135lbs- 5 reps- DO Grip
225lbs- 5 reps- ""
315lbs- 5 reps- ""
405lbs- 3 reps- ""
495lbs- 2 reps- Straps
585lbs- 2 reps- ""
675lbs- 2 reps- Belt + ""
725lbs- 2 reps- "" + ""
3 sets- 545lbs + PowerJumper Bands ~80lbs- 2 reps

PowerJumper Band Jumps ~80lbs

5 sets- 8 reps

Hammer Strength Pulldown Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
300lbs- 8 reps
330lbs- 6 reps
2 sets- 300lbs- 8 reps
280lbs- 10 reps

Lat Pulldowns

160lbs- 10 reps
300lbs- 10 reps
4 sets- 305lbs- 10 reps

[supermagnamon]

Axle Power Cleans

Went up to 264lbs for 1 reps using Mixed Grip, 242lbs for 2 reps and 3 sets- 232lbs for 2 reps using DO Grip

12" Log Clean and Press

Went up to 3 sets- ~290lbs for 1 rep and 2 sets- ~275lbs for 3 reps

Viking Press

Went up to 3 sets- ~320lbs for 1 rep and 1 set- ~300lbs for 5 reps

[supermagnamon]

Super Yoke for 60FT

Went up to 3 sets- 700lbs

Farmers Walk

3 sets- 235lbs for ~35FT

Stones

Went up to 350lbs for 1 rep, 365lbs for 1 rep and 2 sets of stone run of 265lbs, 265lbs and 330lbs

Reverse Hyper

Went up to 2 sets- 105kg for 6 reps

[supermagnamon]

Axle Push Press

135lbs- 5 reps
165lbs- 5 reps
225lbs- 3 reps
275lbs- 1 rep
295lbs- 1 rep
315lbs- 1 rep
335lbs- 1 rep- Belt
345lbs- 1 rep- ""
335lbs- 2 reps-""
300lbs- 3 reps

Barbell Squats

135lbs- 10 reps
225lbs- 5 reps
315lbs- 3 reps
405lbs- 2 reps
585lbs- 2 reps
675lbs- 1 rep- Belt
735lbs- 1 rep- ""

Front Squats

135lbs- 5 reps- Clean Grip
225lbs- 5 reps- ""
315lbs- 3 reps- ""
390lbs- 1 rep- ""
425lbs- 1 rep- Arms Crossed
465lbs- 1 rep- Belt
505lbs- 1 rep- ""
425lbs- 2 reps- No Belt

Close Grip Hammer Strength Incline Press Machine

100lbs- 10 reps
190lbs- 10 reps
280lbs- 10 reps
370lbs- 1 rep
420lbs- 1 rep
460lbs- 2 reps
2 sets- 420lbs- 6 reps
390lbs- 6 reps

Core Work- 10 minutes

[supermagnamon]

Plyometrics for 20-25 minutes doing Depth Jumps, PowerJumper Band Jumps, Box Jumps and Standing Jumps. Working on my Filipino Explosive Power.

Hammer Strength Row Machine
100lbs- 10 reps
280lbs- 10 reps
370lbs- 10 reps
460lbs- 6 reps
2 sets- 480lbs- 6 reps

Axle Fatman Pull-Ups

4 sets- 12 reps- Bodyweight

Core Work for 15-20 minutes doing 45lb Plate Rotations, Ball Crushes with 45lb Plate Pullovers, and Cable Chops.

[supermagnamon]

12" Log Clean and Press

Went up to 300lbs for 1 rep and 2 sets- 315lbs for 1 rep- Failed Attempts

Axle Continental Cleans

3 sets- 275lbs- 1 rep
2 sets- ~300lbs- 1 rep

Viking Press

Went up to 2 sets- ~325lbs for 1 rep and 1 set- ~300lbs for 5 reps

Super Yoke

Went up to 700lbs for 80ft and 900lbs for 20ft

Farmer Holds

3 sets- 235lbs for 20-25 seconds

Stones

Went up to 2 sets- 365lbs for 1 rep and stone run of 265lbs, 265lbs and 330lbs

[supermagnamon]

12" Log Clean and Press- 7ft Log

Went up to 300lbs for 3 reps and 320lbs for 1 rep- Failed Attempt

Log Bench

Went up to 320lbs for 2 reps and 300lbs for 3 reps

Super Yoke

Went up to 800lbs for 40ft and 2 sets-900lbs for 40ft

Stones

Went up to 365lbs for 2 reps and Stone Run of 265lbs, 265lbs and 330lbs,
and then 310lbs, 330lbs, and 365lbs.

In and Out Burgers for MAX.

Comments:

I would like to thank Dan Henderson and Clay Andrews for letting me workout at their place. If it weren't for them, I would of done another patented Ronnie Castro Back Squat, Front Squat and Deadlift workout, which I didn't want to go through.

[Ryan Carey]

12" Log Clean and Press- 7ft Log

Went up to 300lbs for 3 reps and 320lbs for 1 rep- Failed Attempt

Log Bench

Went up to 320lbs for 2 reps and 300lbs for 3 reps

Super Yoke

Went up to 800lbs for 40ft and 2 sets-900lbs for 40ft

Stones

Went up to 365lbs for 2 reps and Stone Run of 265lbs, 265lbs and 330lbs,
and then 310lbs, 330lbs, and 365lbs.

In and Out Burgers for MAX.

Comments:

I would like to thank Dan Henderson and Clay Andrews for letting me workout at their place. If it weren't for them, I would of done another patented Ronnie Castro Back Squat, Front Squat and Deadlift workout, which I didn't want to go through.

Nice! In and Out Burgers for a Max. Did you have room for fries after all those burgers? :LOL:

[supermagnamon]

Nice! In and Out Burgers for a Max. Did you have room for fries after all those burgers? :LOL:
Yes, I ordered animal fries and a metropolitan shake.

[BradyJones]

Yes, I ordered animal fries and a metropolitan shake.

Keep eating and you might be heavy enough to do sumo wrestling!!!

[Evan Hansmann]

Keep eating and you might be heavy enough to do sumo wrestling!!!
that would be awesome!!!

[supermagnamon]

12" Log Clean and Press- 7ft Log

Went up to 310lbs for 2 reps

Axle Continental Cleans

275lbs- 1 rep
4 sets- ~300lbs- 1 rep

Viking Press

Went up to ~330lbs for 1 rep and 1 set- ~300lbs for 5 reps

[supermagnamon]

Keep eating and you might be heavy enough to do sumo wrestling!!!

I've never seen a filipino do sumo wrestling. It is possible though. I have a cousin that is +400lbs, but is way too slow for women's sumo wrestling.

[Ernest Ballard Beath]

nice lifting man

have a lot of friends all throughout l.a and l.a county...what area of l.a do you live?

[supermagnamon]

nice lifting man

have a lot of friends all throughout l.a and l.a county...what area of l.a do you live?

thx man. i live in koreatown (mid-wilshire) area. it's between hollywood and downtown la.

[Ernest Ballard Beath]

sure thing...know exactly where it is...

spent a lot of time in long beach...also huntington beach...


lol...believe it or not have some friends in some of the not so friendly spots like compton and south central...even watts..

nothing like seeing a bald head almost 400 lb white guy walking and riding around watts!! :YT:

:M:

[supermagnamon]

Super Yoke for 40ft

Went up to 2 sets- 840lbs

Farmer's Walk

Went up to 285lbs for 80ft and 305lbs for 40ft

Stones

Went up to 5 sets- 365lbs for 1 rep

Comments:

Drank a bottle of Brandy and sleep for MAX Time since I only slept for 4 hours that day. I slept like a champ for 10 hours. I'm resting for the rest of the week and will bring in the Filipino Power to the Iowa comp.

[Matt Brouse]

Hawaiian.

Haha...good meeting you this weekend, man.

[supermagnamon]

Hawaiian.

Haha...good meeting you this weekend, man.

Correction: Filipino!!!

As long as you don't call be Big Brown. I hate that horse.

[supermagnamon]

Big congrats to Big John Conner. This is the first time that I ever seem him in person and was shock about how nice the guy is and of course how explosive he was on that axle that he power cleaned. Contest was very stacked and I was surprised by that. Great sportsmanship across the board. Mike Caruso did awesome, I met him previously from a comp from last year. Justin Warren did well. Once again, I got to meet the other well-known asian on the board, Chris Klavetter. Nice seeing him again. RJ did awesome, glad to meet him as well. Shawn Baier and his crew did a great job running the show. I definitely learned a lot from this experience and will make proper adjustments in my training for the next comp.

Press Medley 106kb, 250 8" log, 290 Axle, 330 12" log

I got 3 out of the 4 in a really slow time. I was on the bottom 5 of the barrell on this event.

Silver Dollar Deadlift

I got 800lbs on this one. This is my best event and I was horrible at it on that day. I was very surprised that I ended up on the middle of the pack on this. Very disappointing.

Farmer's Walk

Finished this with 2 or 3 drops. I thought that I could finish with no drops. Finished below the middle of the pack. Disappointed once again.

Super Yolk

Surprisingly, this is the first time that I ever did a Super Yolk at a comp. Didn't know what to expect. I was surprised that the Yolk didn't slip of my back, like usual in training. I finished with 1 or 2 drops. EMO kicked in after this event and I was below the middle of the pack again.

Atlas Stones

I got 4 out of the 5 on this. The 405 was definitely a no go. Slow once again. I think I ended up on the early 20s overall in the comp.

Comments outside of Comp:

Flight on Friday was horrible. It was delayed for an hour and a half for Northwest. I was on the plane during the delay and panicking due to being stuck at the window seat at the corner of the plane, so I had the ladies on the right of me move out, so I can go on the aisle and stand up and breath. Once the panick was over, people stopped laughing and I slept like a champ on the plane. First and only stop was at Mineapolis and there was a delay there, so angry filipino was walking around like a mad man, because he had to walk about a mile or so to get to the next gate. Man, that airport at Mineapolis is big. Once, I go to Des Moines, all was well.

During my stay at Des Moines, I got to see a lot of asians there. I counted 28.5 since Chris Klavetter is half. Man, there was a lot of asian restaurants in Urbandale and got to ate a all you can eat Asian buffett called Shiangra La next to the mall in Urbandale. Food was good. Yummy. Found the best gas station in all of Iowa, it was called Kum and Go. When you hang out with Dan Harrison, funny things happen. I got to hang out with him during the whole trip. Fun experience as always. Also, found a big Walmart nearby and it is bigger than 2 of the Walmarts near me, combine. The closest Walmart to me is in Crenshaw, and I will never go there, but the one near Urbandale was like man, I would shop there all the time if I was near there.

Tripped home sucked as well. More delayed flights, but I got lucky, because I got to sit by myself on the 2 planes home. Either way, most of the stewardists from Northwest were hot and I highly recommend choosing them for that reason, if you are going to fly with them, but service was horrible, so you would have to think again.

[BradyJones]

now it's time to get back to some good training for Carolina ronnie castro.