G-Rex Training Log for the Texas Challenge

[G-REX]

Well my meet didn't go quite as expected, there were several contibuting factors that I'll get into in a meet report. I'll now be getting ready for the Texas Challenge on August 7th in Houston, TX. I've changed training facilities and am excited to be reunited with Ray. Ray and I have always trained well together and I look forward to hitting it hard again with him, Matt Brown, Tim and Buckles!

Thursday (Squat and dead)

Box Squat (blues and green on the bar)
Raw
Bar x 5
145 x 5
235 x 2
325 x 2

Added Briefs
415 x 2
415 x 1 with +90 lbs on the descent
415 X 1 with +200 lbs on the descent

Sumo Rack Pulls (lowest pin) (purple + monster minis tripled)
bar x 3
135 x 3
225 x 3
315 x 3
405 x 1 and 2 ugly ones that didn't get locked

added straps
405 x 3

GHR
5 sets x 5 reps

Band Abs (2 greens)
3 x 20

Reverse Hyper
? x 3 sets x 15 reps

Hip Adductor/Abductor Machine
3 sets x 15 reps for each one

Dumbell SHrugs
90 x 12
95 x 12
100 x 12

Seated Cable Row
3 sets x 12 reps

Done!!

[bigdamray]

It was awesome to have you there bro! I can't wait to get healed up after my surgery and start hitting it hard with you again! It's going to be epic!!

[UHCougar05]

It'll be fun to share the platform with you again Greg. Can't wait to see you and Heather in Houston.

[porkchop]

Kickass work! We will be there cheering you on bro!

[roadwarrior]

Just IN on this log to follow from afar. You guys have all the fun in TX. The PL scene in MA is nothing in comparison.

[UHCougar05]

Just IN on this log to follow from afar. You guys have all the fun in TX. The PL scene in MA is nothing in comparison.It's only because of the hard work G-REX, Pixie, BDR, Beverly McD, and all the other APF meet promoters and judges that we have it as good as we have it down here. :D

[G-REX]

It was awesome to have you there bro! I can't wait to get healed up after my surgery and start hitting it hard with you again! It's going to be epic!!Hell yeah!


It'll be fun to share the platform with you again Greg. Can't wait to see you and Heather in Houston.Looking forward to it as well brotha!


Kickass work! We will be there cheering you on bro!Can't wait to get this taste out of my mouth!


Just IN on this log to follow from afar. You guys have all the fun in TX. The PL scene in MA is nothing in comparison.
COme on down, we'll always make room for more!

[G-REX]

Bench work

5 Board Press(P.O.R.)
135 x 10
225 x 5
315 x 4
365 x 3
405 x 3
455 x 3
495 x 3
545 x 3

Speed Bench with monster minis doubled
Don't remember all the sets but i think I worked up to around 225 + the bands for an easy double.

Bench Press (rep work)
305 x 12
310 x 12
315 x 12

Rev. Pec Dec
80 x 12
90 x 12
100 x 12

Lateral Raise
20 x 12
25 x 12
30 x 12

Side Planks 4 sets x 30 sec. each side

Done

[G-REX]

Squat/dead Assistance

Suspended SSB GM's
bar x 12
115 x 5
155 x 5
205 x 5
245 x 5
295 x 5
335 x 5
385 x 3
425 x 3
475 x 1
495 x 1
515 x 1

Raw Free Squat
5-6 sets of triples up to around 385.

Bent Over Trap Bar Row
185 x 8
225 x 8
285 x 5 x 5 sets

Close grip Lat Pulldowns
250 x 4 sets x 8 reps

Dumbell Side bends
80 x 12
90 x 12
100 x 12

Reverse Hyper
3 sets x 15 reps

[G-REX]

Max effort Bench

Bench Press (Raw)
all sets with 120 lbs. of chain
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
435 x 1
455 x 1 P.R.

Dumbell Skullcrsuhers
30 x 12
40 x 12
50 x 12
55 x 12
60 x 12 x 3

Hammer Curls
30 x 12
35 x 12
40 x 12

Lateral Raises w/Chains
3 sets x 12 reps

Machine Seated Overhead Press
3 sets x 12 reps

Leg Raises
1 chain x 2 sets x 12 reps
2 chains x 12 reps

[G-REX]

Circa Max Squat

Box Squat (2 blues and a green per side, approx.550 at the top)
Raw
bar x 10
blue x 5
2 blues x 5
all bands x 3
145 x 2
235 x 1

Added briefs
285 x 2
325 x 2

Added Metal Pro Squatter(straps down)
375 x 2
395 x 2

Sumo Rack Pulls(light bands quadrupled + monster minis quadrupled)
135 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1

GHR
4 sets x 10 reps

Grappler Rows
4 sets x 8 reps

Dumbell Shrugs
100 x 12
105 x 12
110 x 12

Hip Adduction/Abduction Machine
3 sets x 12 reps of each

Ab Board Abs
50 x 8
60 x 8 x 3 sets

Done!

[UHCougar05]

Nice squatting Greg! That's a ton of tension! :eek: I start my circa max this Saturday, I'll decide whether to praise you or curse you immediately after. ;) :lol:

[Pixie]

I'll decide whether to praise you or curse you immediately after. ;) :lol:

I bet I know which one it'll be. :D

[UHCougar05]

I bet I know which one it'll be. :DWell don't spoil it for me. :p ;) :lol:

[P Bo]

Looking forward to seeing how you do Aug 7. That's gonna be a helluva meet.

[porkchop]

Damn G! Serious band tension dude. SFW!

[G-REX]

Speed bench/Lockout

Ballistic Floor Press to a 3 board with monster minis tripled
135 x 5
185 x 3
235 x 2
275 x 2
325 x 2
365 x 2 reps at wide, neutral and close
385 x 2
405 x 2

Shirted Bench Press to a 5 board (size 58 double phenom)
585 x 3
635 x 3
675 x 3
725 x 3
765 x 1 Had a little trouble with the hand off and I was just plain out of gas!

Seated Dumbell Bench
70 x 12
75 x 12
80 x 12

Side Planks
30 sec. each side x 3 sets

Lateral Raise Machine
3 sets x 12-15 reps

Cable Face Pulls
3 sets x 1 5 reps

[G-REX]

Squat/Dead assistance

SSB GM's
bar x 10 x 2
155 x 5
205 x 5
245 x 5
295 x 5
335 x 5
385 x 5 x 3
Back was still a little trashed from the benching and the circa max.

Free Squat(raw)
145 x 5
235 x 3
325 x 3

Shrug Bar Bent Over Rows
135 x 5
185 x 5
205 x 5
275 x 5
325 x 5

GHR
4 sets x 10 reps

Cable Side Bends
43 sets x 12 reps each side

Lat Pulldowns(ultra wide grip)
4 sets x 8 reps

[UHCougar05]

Looking strong Greg!


I bet I know which one it'll be. :DIt was a little of both... I was good until I hit 4 plates and it felt like my eyes were about to pop out of my head on the box. :o :lol:

[Pixie]

It was a little of both... I was good until I hit 4 plates and it felt like my eyes were about to pop out of my head on the box. :o :lol:

Yeah, that's about what I expected. :lol:

[UHCougar05]

Yeah, that's about what I expected. :lol:It was definitely a unique feeling... :eek:

[oldlifter50]

Greg glad to see you in at Strouds. You can count on having plenty of help from us old guys.

[GTLifter]

When you do rack pulls after squatting are you still wearing any gear? Why or why not?

Also, do you perform your rackpulls with a sumo stance because that's how you pull in meets? Do you see any point for a sumo puller to perform rackpulls with a conventional stance?

[G-REX]

When you do rack pulls after squatting are you still wearing any gear? Why or why not?

Also, do you perform your rackpulls with a sumo stance because that's how you pull in meets? Do you see any point for a sumo puller to perform rackpulls with a conventional stance?

Yes, usually when we do rack pulls after squatting we just stay in briefs. If I do them on a max effort day, I pull them raw. The gear just keeps the hips from getting to beat up and helps me get used to the gear in prep for the meet.

I pull my racks sumo when I get closer to meets, when I'm not in meet prep I alternate how I pull my racks. I do think conventional racks have a place in Sumo training. With conventional pulling the load is mainly on the legs and low back, muscle groups that need to be strong no matter how one pulls. With the extra low back power and leg strength, if the lifter gets a little out of position on their Sumo, they can still grind it out. My personal favorite conventional style exercise for the Sumo pull is conventional Romanians.

[G-REX]

Greg glad to see you in at Strouds. You can count on having plenty of help from us old guys.
Thank you sir, it is a pleasure to be there. Having great workouts and the people are awesome!

[G-REX]

Max Effort Bench

Floor Press
bar x 10
135 x 5
225 x 5
295 x 5
365 x 5
405 x 3
455 x 1
495 x 1
535 x 1
550 x 0 just missed it at the top

Dumbell Skullcrushers
30 x 10
40 x 10
50 x 10
60 x 10
65 x 10
70 x 10 x 2

Tricep Pressdowns
3 sets x 20+ reps

Incline Hammer Curls
4 sets x 15 reps

Rear Delt Machine
3 sets x 15 reps

Lateral Raises
2 sets x 20+ reps

Leg Raises
1 chain x 12
2 chains x 8
2 cahins x 8, 1 chain x 8 more

[GTLifter]

Yes, usually when we do rack pulls after squatting we just stay in briefs. If I do them on a max effort day, I pull them raw. The gear just keeps the hips from getting to beat up and helps me get used to the gear in prep for the meet.

I pull my racks sumo when I get closer to meets, when I'm not in meet prep I alternate how I pull my racks. I do think conventional racks have a place in Sumo training. With conventional pulling the load is mainly on the legs and low back, muscle groups that need to be strong no matter how one pulls. With the extra low back power and leg strength, if the lifter gets a little out of position on their Sumo, they can still grind it out. My personal favorite conventional style exercise for the Sumo pull is conventional Romanians.

Thanks for the indepth reply.

One more question, when ever I try to do romanian deadlifts they end up looking exactly like straight leg deadlifts. Am I doing them right?

[G-REX]

Thanks for the indepth reply.

One more question, when ever I try to do romanian deadlifts they end up looking exactly like straight leg deadlifts. Am I doing them right?
In all honesty, there just isn't that much of a difference between the two.

Romanian: arched low and upper back, wide-double over grip, knees with a slight bend. Start the lift by pushing the hips to the rear(similar to a box squat). The knees will bend when you push back but try to keep them as straight as possible without actually locking them. Keep your head upand shoulders pulled back and retracted, kind of like a Sumo dead. Let the weight stay close to the body and slide down the legs. You'll feel a real heavy stretch in the hamstrings and glutes, once the bar travels to about mid shine drive the hips forward into the bar. Reps are moderate to heavy, 15s to as low as 5s.

Stiff-Legged Deads: Legs should still have a slight bend. Low back is arched, upper back is a bit rounder over(similar to a conventional pull). Still like a double over grip, but the grip is narrower, just outside the legs. Start the lift by letting the weight slide down the legs, legs should stay locked in the slightly bent position. Unlike the romanian, the hips stay forward putting the majority of the load on the hamstrings and low back. If you have good flexibility you'll probably need to stand on some thing to get the proper ROM. Don't let the weight bounce off the floor, keep the tension on the hamstrings throughout the entire movement. Reps are higher with lower weights. Reps should be 12-20.

Hope this helps out!

[GTLifter]

That was very helpful, thank you sir.


Also, I talked to Steve Goggins tonight about RDLs for the sumo deadlift and he agrees that there should be some carryover. He has taken an interest in training my pull but his style is vastly different from mine which means there is a lot of brainstorming involved. So if you have any input once the doctor clears me to pull again please let me know.

[roadwarrior]

G - great description on RDL vs SLDL. Thanks!

[Pixie]

:ily:

[G-REX]

That was very helpful, thank you sir.


Also, I talked to Steve Goggins tonight about RDLs for the sumo deadlift and he agrees that there should be some carryover. He has taken an interest in training my pull but his style is vastly different from mine which means there is a lot of brainstorming involved. So if you have any input once the doctor clears me to pull again please let me know.Thats awesome that you get to work with Goggins, Ray used to train with him back in the day. I'm in, definitely. How long until the doc clears you?

[G-REX]

Circa Max

Box Squat(below parallel, 2 blues and a green per side. Apparently the band tension is a little heavier than we'd first thought, the brand new blue bands alone are around 240 lbs at the top with our set up. Band tension estimated around 575-600 at the top.)

Raw
blue x 5
2 blues x 5
2 blues and a green x 3
145 x 2

Added briefs
235 x 1
285 x 1
325 x 1
375 x 1
385 x 1
395 x 1
405 x 1
415 x 1

Weight Release Technique
375 + all the bands + 2 45 lb plates. The 45's only stay on the bar for the descent, once I sit on the box the side spotters pull the 45's and I come up. Helps Overload the descent of the squat. Hoping this helps me deal with the pressure that builds up getting down to depth.

Sumo Deadlift off of low blocks with a power bar
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3

GHR
3 sets x 10, superman style

Single Leg Laying Leg Curls
3 sets x 12 reps

Hip Abduction/Adduction Machine
3 sets x 15 reps each

Grappler Rows
3 sets x 12 reps

Rickshaw Shrugs
3 sets x 15 reps

Green Band Abs
4 sets x 12 reps

[GTLifter]

Thats awesome that you get to work with Goggins, Ray used to train with him back in the day. I'm in, definitely. How long until the doc clears you?

Yea it's awesome he's back in the gym even though he's not training for anything and will probably never compete again. Steve can be very abbrasive but he knows a thing or two about pulling.


The doc cleared me to ease back into deadlifting yesterday as long as I work me way into it. So I pulled 500 for 2 singles today. I figured that wa slight enough.

I still can't do any heavy rows or shrugs but SSB GMs should take care of my upper back for the next few weeks until the joint is stable enough to be loaded.


The next meet will be the Night of the Living Deadlift in late October then potentially a full meet at APF Southern States in December but that meet usually falls around finals. So I figure I can handle more pulling volume since I will not be squatting heavy veyr often. I'm going to sit down sometime in the next few days and write down a plan then I'll post it for you to take a look at.

[G-REX]

Speed Bench/Lockout

Ballistic Floor Board Press(3 board)
All sets done with tripled light band
bar x 10
135 x 5
185 x 3
225 x 3
add the 3 board
275 x 1
335 x 1
365 x 1 x 3 sets
385 x 1
405 x 1

Shirted Bench Press, break in new shirt
315 x 3 to a 5 board close grip, medium grip
405 x 3 to a 5 board close grip, pinkies just inside the rings
495 x 2 to a 4 board pinkies on rings
585 x 1 to a 3 board regular grip
655 x 1 to a 2 board
705 x 1 to a 1 board

Lockout work in old Phenom to a 4 board
545 x 3
585 x 3
655 x 3
705 x 3

Tricep Pressdowns
3 sets x 20+ reps

Seated Military Press
4 sets x 12 reps

Lat Pulldowns
6 seys x 5 reps

[G-REX]

Squat/Dead Assistance

Good Mornings (straight bar)
bar x 5 x 2
145 x 5
235 x 5
325 x 5
415 x 3
505 x 3

Free Squat(Raw)
145 x 2
235 x 2
325 x 2
415 x 2

Trap Bar Bent Over Row
135 x 5
225 x 5
315 x 5
405 x 5

Close Grip Neutral Pulldowns
3 sets x 12 reps

45* Hyper
ssb bar x 3 sets x 10 reps

Ab Board Abs
60 x 10
70 x 10
80 x 10

[porkchop]

Good work G. What new shirt?

[G-REX]

Good work G. What new shirt?The triple just wasn't working for me. It helped with more support for the descent, but lacked the pop off the bottom that the double has. Triple was also making it a bitch for me to touch weights. Went back to my double phenom but made a few changes. Scooped the neck a bit more, tightened up the sleeves and round stitched the sleeves to tighten them up. Saturday was my first time in it, felt good but I think the sleeves need to be a bit tighter.

[porkchop]

The triple just wasn't working for me. It helped with more support for the descent, but lacked the pop off the bottom that the double has. Triple was also making it a bitch for me to touch weights. Went back to my double phenom but made a few changes. Scooped the neck a bit more, tightened up the sleeves and round stitched the sleeves to tighten them up. Saturday was my first time in it, felt good but I think the sleeves need to be a bit tighter.

Awesome! You better bench 800+ at your next meet. I say more cheerios and jim beam... just a thought. :D

[UHCougar05]

Awesome! You better bench 800+ at your next meet. I say more cheerios and jim beam... just a thought. :D
So THAT'S the secret... :lol:

[GTLifter]

Greg, I realized that I have never trained my sumo deadlift with any method or plan. I just pulled raw conventional then put my suit on at random and pulled heavy. So, I was thinking of following the Finnish Deadlift System writeup you posted on the BAG forum about 2 years ago with one change, instead of doing DE squats I would do GMs with either the SSB or cambered bar off chains. I took my conv dead from 540 to 672 in about 6 months by doing GMs before pulling and I was following a simmiliar rotation of deadlift variations.

finnish deadlift system:
http://www.badattitudegym.com/smf/index.php?topic=1765.0


I've never had much trouble with speed off the floor because the gear gets it to my knees then I have to lock it out which is normally where I stall. So I wonder if pulling from a deficiet would be of much benefit for me.

I have included a few videos of me pulling for your consideration.

745X1 full gear:
http://www.ironscene.com/videos/3298_drew_sheffield_deadlifting_745_x_1

700x1 full gear:
http://www.ironscene.com/videos/3297_drew_sheffield_warm-up_deadlift_of_700_x_1

765x2 off blocks in briefs
http://www.ironscene.com/videos/4203_drew_sheffield_pulling_765_x_2_off_of_6_tall_ blocks.

635+bandsx2 in briefs
http://www.ironscene.com/videos/4272_drew_sheffield_deadlifting_635_x_2_w/_purple_band_tension

365+tons of bandsx1 full gear:
http://www.ironscene.com/videos/3235_drew_sheffield_pulling_easy_365_+_3_purple,_1 _black_and_1_red_band

733 meet pull:
http://www.youtube.com/watch?v=vbR4KbZGejM



As far as my squat training it will be taking a backseat to this so I was thinking a few raw semi-heavy triples off a box with either the SSB or cambered bar followed by 2-3 high rep sets, GHR, RH, abs etc.

Steve is a big fan off doing rackpulls every week for the conv pull and thinks it will translate somewhat to the sump pull because like you said having a solid lower back to help grind a pull out is important either way. Do you think this is something I should do after the main pull of the Finnish system or maybe do it on my squat day?


Thanks.

[G-REX]

Greg, I realized that I have never trained my sumo deadlift with any method or plan. I just pulled raw conventional then put my suit on at random and pulled heavy. So, I was thinking of following the Finnish Deadlift System writeup you posted on the BAG forum about 2 years ago with one change, instead of doing DE squats I would do GMs with either the SSB or cambered bar off chains. I took my conv dead from 540 to 672 in about 6 months by doing GMs before pulling and I was following a simmiliar rotation of deadlift variations.

finnish deadlift system:
http://www.badattitudegym.com/smf/index.php?topic=1765.0


I've never had much trouble with speed off the floor because the gear gets it to my knees then I have to lock it out which is normally where I stall. So I wonder if pulling from a deficiet would be of much benefit for me.

I have included a few videos of me pulling for your consideration.

745X1 full gear:
http://www.ironscene.com/videos/3298_drew_sheffield_deadlifting_745_x_1

700x1 full gear:
http://www.ironscene.com/videos/3297_drew_sheffield_warm-up_deadlift_of_700_x_1

765x2 off blocks in briefs
http://www.ironscene.com/videos/4203_drew_sheffield_pulling_765_x_2_off_of_6_tall_ blocks.

635+bandsx2 in briefs
http://www.ironscene.com/videos/4272_drew_sheffield_deadlifting_635_x_2_w/_purple_band_tension

365+tons of bandsx1 full gear:
http://www.ironscene.com/videos/3235_drew_sheffield_pulling_easy_365_+_3_purple,_1 _black_and_1_red_band

733 meet pull:
http://www.youtube.com/watch?v=vbR4KbZGejM



As far as my squat training it will be taking a backseat to this so I was thinking a few raw semi-heavy triples off a box with either the SSB or cambered bar followed by 2-3 high rep sets, GHR, RH, abs etc.

Steve is a big fan off doing rackpulls every week for the conv pull and thinks it will translate somewhat to the sump pull because like you said having a solid lower back to help grind a pull out is important either way. Do you think this is something I should do after the main pull of the Finnish system or maybe do it on my squat day?


Thanks.

As far as the racks, I'd do them on another day. I still think I'd keep the deficit pulls, just do the first and third weeks though, skip the middle week. Substituting the gm's for the squats will work fine, just so long as your hip strength isn't lagging. If your hips aren't helping you break the floor, I'd get back on the box and do some rep work, raw.

Your form looks great, you're certainly well built for pulling Sumo. Should be great things ahead for your dead.

[G-REX]

Max Effort Bench

Reverse Band Bench Press(Blues)
225 x 5
315 x 5
405 x 5
455 x 5
495 x 3
545 x 3
585 x 3
635 x 3
675 x 1
705 x 1 p.r.

Dumbell Skullcrushers
40 x 8
60 x 8
65 x 8
70 x 8
75 x 8
80 x 8

Overhead Tricep Extensions with rop
2 x 30+

Rope Hammer Curls
3 sets x 12 reps

Reverse Pec Deck
5 sets x 15, 12, 12, 10, 10

Iso-Lateral Raise with Cable
4 sets x 12 reps

Rope Crunch static holds
3 sets

[oldlifter50]

Greg congrats on the PR 705 is something else.

[UHCougar05]

Nothing like seeing a reverse band bench pr that's almost as much as my reverse band squat pr. :eek: Looking strong G!

[porkchop]

Damn son!

[GTLifter]

As far as the racks, I'd do them on another day. I still think I'd keep the deficit pulls, just do the first and third weeks though, skip the middle week. Substituting the gm's for the squats will work fine, just so long as your hip strength isn't lagging. If your hips aren't helping you break the floor, I'd get back on the box and do some rep work, raw.

Your form looks great, you're certainly well built for pulling Sumo. Should be great things ahead for your dead.

Now that you say that I think my hips may be weak. When raw squatting to a box I have issues getting off the box when the weight gets heavy so I will rock forward and use my back a ton. I guess I never noticed it when pulling sumo because everytime I went heavy I had some gear on.


what do you think about this?

sunday:
raw box squat of some sort
rackpulls
accessory stuffs

wednesday:
GMs from chains
deadlift rotation per Finnish system
accessorry stuff




I feel pretty strongly about keeping GMs in the rotation due to how well it worked in the past but what I could do is on sunday rotate box squats and GMs then do speed squats on wednesday if you think it'll make a difference

[G-REX]

Squat/dead

Box Sqquat w/100 lbs of chain
145 x 5
235 x 3
325 x 2
415 x 2
465 x 2
475 x 2
485 x 2
495 x 2
505 x 2

Sumo dead from floor
245 x 1
335 x 1
445 x 1
535 x 1
605 x 1
655 x 1
705 x 0 Miss. came smokin off the floor but my grip gave loose. Little grip work and 700+ will falla the meet. Best my dead has felt since before the tears.

GHR
3 sets x 12, 12, 8

One Leg Lying Leg Curls
3 sets x 12 reps

Single Leg Extensions
3 sets x 12 reps

CSR
5 sets x 8 reps

Rope Sled Pulls
4 sets

Dumbell Shrugs
150 x 12 x 3 sets

Dumbell Sidebends 150 x 12 x 3 sets

Hex Dumbell Holds
20 x 5 sets x 30sec.

Reverse Hypers
3 sets x 12 reps

[roadwarrior]

Damned awesome work G. 700+ DLs are so impressive. I know how hard they are from my own work though I am no where near your level.

[GTLifter]

You're talking about your bicep tears right?



Also, the amount of volume you do each training session is always impressive because it would kill me.

[G-REX]

Now that you say that I think my hips may be weak. When raw squatting to a box I have issues getting off the box when the weight gets heavy so I will rock forward and use my back a ton. I guess I never noticed it when pulling sumo because everytime I went heavy I had some gear on.


what do you think about this?

sunday:
raw box squat of some sort
rackpulls
accessory stuffs

wednesday:
GMs from chains
deadlift rotation per Finnish system
accessorry stuff




I feel pretty strongly about keeping GMs in the rotation due to how well it worked in the past but what I could do is on sunday rotate box squats and GMs then do speed squats on wednesday if you think it'll make a difference
Definitely keep the gm's. Some advice for the raw box squats. We had great success with veteran lifters and novices alike doing a hybrid version of a 5/3/1. It looked like this:

Week 1, work up to a max set of 5 reps. Should be a balls to the walls set, go until you can only get 3-4 reps then shut it down. Usually we make 45/25 lb. plate jumps.

Week 2, work up to a max set of 3. Same parameters as above.

Week 3, speed week. Put light briefs on with some light to moderate band tension and do 8 sets of speed work. Now work up, just speed work at 50-60%.

Week 4, Max out on your raw box squat and see where your at.

Week 5, start over.

Works great, the speed work on week 3 allows the hips to heal up a bit before going for a big squat on week 4.

[G-REX]

Damned awesome work G. 700+ DLs are so impressive. I know how hard they are from my own work though I am no where near your level.

Thanks RW, it's coming back quick now. Can't wait to hit the platfrom!

[GTLifter]

Definitely keep the gm's. Some advice for the raw box squats. We had great success with veteran lifters and novices alike doing a hybrid version of a 5/3/1. It looked like this:

Week 1, work up to a max set of 5 reps. Should be a balls to the walls set, go until you can only get 3-4 reps then shut it down. Usually we make 45/25 lb. plate jumps.

Week 2, work up to a max set of 3. Same parameters as above.

Week 3, speed week. Put light briefs on with some light to moderate band tension and do 8 sets of speed work. Now work up, just speed work at 50-60%.

Week 4, Max out on your raw box squat and see where your at.

Week 5, start over.

Works great, the speed work on week 3 allows the hips to heal up a bit before going for a big squat on week 4.

sounds like a plan. thanks for the help!

[G-REX]

Speed/Lockout work

Pec has been a little tender since Tuesday, so I decided to just get my pec warm then put the shirt on for a little protection.

3 Board Press with raggedy old 58 Phenom. Shirt is worn the fuck out!
225 x 5
315 x 5
405 x 5
495 x 5
585 x 5
635 x 3
675 x 3
705 x 1
725 x 1
745 x 1

Tricep Pressdowns
3 sets x 20+ reps

Preacher Curls
3 sets x 15 reps

Seated Shoulder Press
4 sets x 12 reps

Done!

[G-REX]

It's time for a little deloading, chest is a little tweaked and I never really took to much of a break after my last meet prep.

Sunday

Straight Bar Gm's
worked up to an easy triple with 415 and shut it down.

Free squat (Raw)
Again, just worked up to a very easy 415.

GHR
4 sets x 10 reps

Grappler Rows
4 plates x 5
6 plates x 5
8 plates x 5 x 2

Lat Pulldowns
4 sets x 12 reps

Done


Tuesday
sled dragging for about 20 minutes.

Flat Bench Flies
4 sets x 20 reps

Dumbell Bench
3 sets x 20+ reps

Dumbell Skullcrushers
40 x 6
60 x 6
65 x 6
70 x 6
75 x 6
80 x 6
85 x 6

Overhead Tricep Rope Extensions
3 sets x 30+ reps

Preacher Curls
3 sets x 15+

Done, I hate deload week!

[porkchop]

Done, I hate deload week!

One step back, two steps forward bro!

[takniteasy]

:wavey:

[G-REX]

Squat/deadlift

Box Squat (below parallel box, +200 lbs of chain)
bar x 5
145 x 2
235 x 2
325 x 2
415 x 2

Added briefs
465 x 2
505 x 2
525 x 2
545 x 2
565 x 2

Sumo Deadlift with weight on small blocks (+200 lbs of chain)
135 x 3
225 x 3
315 x 3
365 x 3
405 x 3
455 x 3
495 x 3
545 x 3, 2 of which were pretty fuckin ugly!

GHR
3 sets x 10 reps

Ab Board abs
80 x 10
90 x 10
100 x 10

[G-REX]

Sat, Bench Work

Raw Bench
Worked up to an easy 425.

Shirt Work
375 to a 5 board x 5 reps
485 to a 4 board x 5 reps
575 to a 2 board x 3 reps
665 to a 2 board x 3 reps
685 to a 2 x 1
705 to a 2 x 1
735 to a 2 x 1

Close Grip Bench Press
225 x 8
315 x 8
335 x 8
345 x 8
355 x 8
365 x 8

Tricep Pressdowns
3 sets x 20+ reps

Rev. Pec Dec
3 sets x 15 reps

Lateral Raises
4 sets x 15 reps

Done!

[G-REX]

Squat/Dead Assistance

Straight Bar GM's
235 x 5
325 x 5
415 x 5
505 x 3
555 x 2
605 x 1

Free Squat
Raw
235 x 1
325 x 1
415 x 1

Briefs
415 x 1 inch high
505 x 1 good depth
595 x 1 deep, smoked

GHR
4 sets x 10 reps

Rope Pulldowns
4 sets x 12 reps

Hip Abduction/Adduction Machine
3 sets x 15 reps each

[porkchop]

Lookin strong as always G! How ya feelin for the meet comin up?

[G-REX]

Lookin strong as always G! How ya feelin for the meet comin up?

Health wise I feel better than I have in some time. My weight is down to about 280 and I'd guess my bodyfat is sitting somewhere around 8%. A little lean for powerlifting but I feel good. My breathing is better than it has been in some time. Unless I gain over 7-8 lbs I'll cut to the 275's. The lower bodyweight screwed up my gear sizing a bit as well as my leverages for the squat. That'll come back with a bit more time. I've addressed my depth issue with the squat and my hip flexibility is better. I'll probably open a little lighter this go around, get it deep and smoke it then make a couple of reasonable jumps. Probably something like 970/1000/1030. My deadlift feels better than it has in 2 years. Probably open around 660/700/720. Bench feels good, but the new I shirt that I ordered didn't actually get ordered by accident. The culprit is trying thard to resolve the issue, but it looks like I'll end up with about 2-4 training sessions in it by the time I get it. Fortunately it's still a Phenom, so I know the shirt. Should open around 750/785/805. The numbers are pretty much just ballparks open to change on the day of the meet.

Still have the last 2 weeks of my circa max phase left as well as some shirt work, but I feel good and things seem to be going okay. Looking forward to seeing you guys this weekend!

[porkchop]

Hell yes! We'll be there friday night, and I'll be ready to bench a little saturday! and eat lots of food of course.

My vote - cut to the 275's. :D

[UHCougar05]

Health wise I feel better than I have in some time. My weight is down to about 280 and I'd guess my bodyfat is sitting somewhere around 8%. A little lean for powerlifting but I feel good. My breathing is better than it has been in some time. Unless I gain over 7-8 lbs I'll cut to the 275's. The lower bodyweight screwed up my gear sizing a bit as well as my leverages for the squat. That'll come back with a bit more time. I've addressed my depth issue with the squat and my hip flexibility is better. I'll probably open a little lighter this go around, get it deep and smoke it then make a couple of reasonable jumps. Probably something like 970/1000/1030. My deadlift feels better than it has in 2 years. Probably open around 660/700/720. Bench feels good, but the new I shirt that I ordered didn't actually get ordered by accident. The culprit is trying thard to resolve the issue, but it looks like I'll end up with about 2-4 training sessions in it by the time I get it. Fortunately it's still a Phenom, so I know the shirt. Should open around 750/785/805. The numbers are pretty much just ballparks open to change on the day of the meet.

Still have the last 2 weeks of my circa max phase left as well as some shirt work, but I feel good and things seem to be going okay. Looking forward to seeing you guys this weekend!
Aw, son of a... :( :lol:


Hell yes! We'll be there friday night, and I'll be ready to bench a little saturday! and eat lots of food of course.

My vote - cut to the 275's. :DQuiet you... :slap: :p

[G-REX]

Haha, let's not worry about who's in what weight class and just go have some fun!

Circa Max

Box Squat (below parallel)
All sets done with Blue/Green/Purple

Raw
bar x 5
145 x 5
235 x 2
325 x 2

Briefs
375 x 2
415 x 2

Metal Pro Squatter, straps down
465 x 2
505 x 2
525 x 1

Descent Overload
605 on the descent, 415 coming up. Came up with it easy then missed the rack, sat back down to the box and dumped the bar by sitting backwards off the box!!! First time I've ever dumped a weight so I decided to do it in dramatic fashion!


Sumo Deads with weight on low block
All sets done with 100 lbs of chain
225 x 2
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1
635 x 1 Straps
675 x 1 pr Straps

GHR
3 sets x 12 reps

Reverse Hyper
3 sets x 12 reps

Dumbell Side Bends
105 x 3 sets x 10 reps per side

[Pixie]

Descent Overload
605 on the descent, 415 coming up. Came up with it easy then missed the rack, sat back down to the box and dumped the bar by sitting backwards off the box!!! First time I've ever dumped a weight so I decided to do it in dramatic fashion!


It was the most controlled, prettiest dump I've ever seen. And, not exactly a "dump" but more of a lower to the ground from about 3".

Sorry........

[Pixie]

Oops... duplicate... I mean... I meant to put this here so I could tell you how much I love you. :)

:heart:

[porkchop]

Descent Overload
605 on the descent, 415 coming up. Came up with it easy then missed the rack, sat back down to the box and dumped the bar by sitting backwards off the box!!! First time I've ever dumped a weight so I decided to do it in dramatic fashion!



I hate to say this, but I kinda would have liked to see this. I'm sure it was super graceful.:D

Just glad you aren't hurt dude.

[UHCougar05]

Haha, let's not worry about who's in what weight class and just go have some fun!

Circa Max

Box Squat (below parallel)
All sets done with Blue/Green/Purple

Raw
bar x 5
145 x 5
235 x 2
325 x 2

Briefs
375 x 2
415 x 2

Metal Pro Squatter, straps down
465 x 2
505 x 2
525 x 1

Descent Overload
605 on the descent, 415 coming up. Came up with it easy then missed the rack, sat back down to the box and dumped the bar by sitting backwards off the box!!! First time I've ever dumped a weight so I decided to do it in dramatic fashion!


Sumo Deads with weight on low block
All sets done with 100 lbs of chain
225 x 2
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1
635 x 1 Straps
675 x 1 pr Straps

GHR
3 sets x 12 reps

Reverse Hyper
3 sets x 12 reps

Dumbell Side Bends
105 x 3 sets x 10 reps per side
I was just messin'. ;) Should be a fun time. See y'all in a few weeks.


It was the most controlled, prettiest dump I've ever seen. And, not exactly a "dump" but more of a lower to the ground from about 3".

Sorry........
LOL! We had one of the guys at our gym do that. He was squatting and started to fall backwards, but it was the slowest fall I've ever seen. You could hear him say, "I think I'm falling back. I think I'm falling back. Yep, I'm falling back. Can I get a spot?"

[oldlifter50]

I agree with you about not worrying who is in what weight class. Just worry about yourself and have some fun at the meet.

Cry in the gym so you can laugh on the platform.

[G-REX]

Sat. Bench Press

Speed Bench (2 monster minis)
All sets paused and smoked
135 x 5 x 1
185 x 3 x 1
225 x 5 x 1

Shirt work
5 Board Press
485 x 5
575 x 5
665 x 3
715 x 3
755 x 3
805 x 1

That was it, ran out of time and energy.

Sun. Squat/dead assist

Buffalo Bar GM's
145 x 5
235 x 5
325 x 5
415 x 3
505 x 3
595 x 1
645 x 1

Free Squat
Raw
145 x 2
235 x 1
325 x 1
415 x 1

Briefs
505 x 1
605 x 1

Briefs and Wraps
705 x 1 smoked, easy

Ab Board ABs
80 x 10
90 x 10 x 2

Reverse Hyper
3 sets x 12 reps

[porkchop]

You looked great benching sat G! Glad we got to train with ya. We will be staying longer next time for sho!

[G-REX]

You looked great benching sat G! Glad we got to train with ya. We will be staying longer next time for sho!

Awesome to have you and Dana here bro, can't wait to see you guys in Houston!

[G-REX]

Bench

Reverse Band Bench(Blue)
225 x 5
315 x 5
405 x 3
475 x 3
545 x 3
595 x 3
635 x 1
665 x 1
695 x 1
715 x 1 p.r.

Close Grip Bench Press
225 x 8
315 x 6
325 x 6
335 x 6
345 x 6
355 x 6
365 x 6

Rev. Pec Dec
4 sets x 12 reps

Ab Crunch Machine
3 sets x 20 reps

Overhead Rope Extensions
2 sets x 35+

Lateral Raise Machine
4 sets x 12 reps

[porkchop]

Damn G.. serious bencherating!

[G-REX]

Thanks bro!!

Circa Max Squat

Box Squat(below parallel)
All sets done with blue, green and pruple bands on the bar. Approx. band tension of about 500.
Raw
bar x 2
145 x 2
235 x 1

Briefs
325 x 1
395 x 1
445 x 1

Suit on, straps down to a box
505 x 1
535 x 1

Suit on, straps up, no box
555 x 1
575 x 1 smoke, at the top it's about 1075. Unrack was clean, descent was solid, had my depth called and smoked it up.

Opener is 970ish, second attempt will be 1014, third will be somewhere between 1030-1050.

Sumo Deadlift vs. blue bands
On our platform the bands add about 325 at the top.
135 x 1
225 x 1
315 x 1
405 x 1
435 x 1

GHR
4 sets x 10 reps

Lat Pulldowns
4 sets x 12 reps

Fatbar Shrugs
4 sets x 12 reps

Dumbell Side Bends
3 sets x 12 reps

[oldlifter50]

Watching you and Matt pull is an experience everyone should have. Great watching you guys and even a geezer like me learns something.

[bigdamray]

You're a freak bro!

[porkchop]

You're a freak bro!

I second that.

[G-REX]

I second that.

Thanks fellas!!

Bench Press
Raw
bar x 10
135 x 5
225 x 5
295 x 5
365 x 5
405 x 3
455 x 1
495 x 1
525 x 1

Close Grip Bench Press
315 x 6
365 x 6
375 x 6
385 x 6
395 x 6

Tricep Pressdowns
2 sets x 30+ reps

Lat Pulldowns
4 sets x 12 reps

Preacher Curls
3 sets x 12 reps

Reverse Pec Deck
4 sets x 12 reps

Ab Machine
3 sets x 15 reps

Lateral Raises
3 sets x 12 reps

Done. Shirt supposed to be here on thursday, that gives me 2-3 sessions to break it in and see if it will work.

[G-REX]

Squat

Free Squat
Raw
bar x 5
145 x 3
235 x 3
325 x 1
415 x 1

Briefs
505 x 1
595 x 1

Briefs and Wraps
685 x 1
755 x 1
All sets were smooth and easy.

Shirt Work. Shirt finally came in and I needed to do a little work to see if it was going to be usable or not.
225 x 3 315 x 3 405 x 3 These weren't even to a board, just done so I could break the fabric loose enough to get my hands out to the rings.
495 x 2 to a 5 board
495 x 1 to a 4 board
565 x 1 to a 3 board
615 x 1 to a 2 board
655 x 1 to just barely missing the 1 board
685 x 1 to a 1, all sets smoked and the shirt felt tight with lots of pop.

[Iron Island]

What shirt did you use?

[oldlifter50]

Good work there Greg, and like Yak said you were way deep on those squats.

[porkchop]

Kickass G!

[G-REX]

What shirt did you use?

I ordered it quite a while ago and just got it thursday. It's a double ply Phenom. I experimented with a triple for a time and have found that the doubles just have more pop to them. Fortunately I'm real familiar with the shirt so as long as I can get a couple of good sessions in before the meet, I'll be good to go.

[G-REX]

Had to shirt up to see what I could get to touch in the new shirt

Raw Bench
bar x 10
95 x 8
155 x 5
205 x 3
265 x 3
315 x 1
365 x 1
405 x 1

Added Phenom
495 to a 5 board
535 to a 4 board
585 to a 3 board
635 to a 2 board
675 to a 1 board
735, couldn't touch, handoff was shakey and set up was off
745 x 1 smoked

Open at around 749 or 755, play seconds by ear. Time to heal up and get ready for war!

[porkchop]

745 x 1 smoked


That's what I'm talking about!


Open at around 749 or 755, play seconds by ear. Time to heal up and get ready for war!

Yes sir! Rest up!

[UHCougar05]

Had to shirt up to see what I could get to touch in the new shirt

Raw Bench
bar x 10
95 x 8
155 x 5
205 x 3
265 x 3
315 x 1
365 x 1
405 x 1

Added Phenom
495 to a 5 board
535 to a 4 board
585 to a 3 board
635 to a 2 board
675 to a 1 board
735, couldn't touch, handoff was shakey and set up was off
745 x 1 smoked

Open at around 749 or 755, play seconds by ear. Time to heal up and get ready for war!
It's almost game time! :punisher: