Vegan Bodybuilding & Fitness

Frat boy training a.k.a. accessory work

Leverage rows 135 x 10 x 4
Hi then lo band twist with minis x 15 x 4
Calf press 315 x 15 x 4
Hip ad/ab 130 x 12 x 2
Standing crunches black band 30 x 4
DB hammer curls 50 x 10 x 4
Neck extensions 25 x 12 x 4
Hip flexor curl 90 x 12 x 2
Prowler push 100 lbs. x 75 yds. x 4 (30 second rest)

I stepped on the scale today and weighed in at a lean 266.. strange after having my roommates girlfriend tell me that it looks like I'm losing weight. At any rate, I bought a horse mask and I want to get a picture of me wearing it while I squat. I'll throw that up here as soon as that happens.

Squats and benching because I have to work too late to make it in with the team tomorrow.

Mastadon
Bar x 10
145 x 10
235 x 5
325 x 3
Add stupid orange suit, straps down
415 x 3
465 x 3
505 x 3

I left my usual suit at home so I had to use the one that I usually use to deadlift. The reason that I like it to deadlift is the same reason why it's not great for squatting. It provides very little support through the hips. Oh well. On to benching.

Bar x 10
135 x 10
185 x 5
225 x 3
275 x 1
Add shirt
385 1/2 rep
425 x 1 to 1 1/2 board
445 x 1 to 1 board http://www.youtube.com/watch?v=lBdsIbrSQkk&feature=plcp
455 x 1 to 1 board http://www.youtube.com/watch?v=YWlUfb7C0Ds&feature=plcp

Wide pull downs 165 x 8 x 4
Cybex ab machine 120 x 15 x 4

I was spent afterwards so I cut it short on accessory work.

This is often the case for me, do you normally do a fair bit of accessory work?

_________________


viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

You have a squat and a DL suit Greg?

I'm just about to get my squat suit out, looking forward to it. My knees are already begging for the wraps haha. Keep up the stellar work with your training ~ when's your next meet?

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

I try to do my main lift and then another big, multi-joint lift as an accessory exercises afterwards that would benefit the big lift of the day. If I squat, I'll usually do either front squats, good mornings, snatch grip deadlifts, stiff legged deadlifts, or speed pulls. If I'm benching, I'll usually do some sort of overhead press or higher rep (~5) board work. If I'm deadlifting, either raw speed pulls, RDL's, low-box squats, or high rep (~20) ATG squats. After all of that, I'll usually try to throw in 2-3 additional assistance exercises if I have the time.

They're both old suits from the sponsored pros at the gym that have since received new equipment. The suit that I'm using to deadlift in now is from my friend Jo. He gave it to me to borrow about a month or so ago. I'm still breaking it in and learning how to use it, but I think with some serious practice and attention to GHR's and hip strength, I can probably pull some serious weight.

I like the suits personally. They have a lot of carry over to the raw work as well. It's a great way to overload yourself and get your CNS adapted to handing a greater amount of weight. There's a lot of work that goes into using them though. It's not just throwing on a suit and being able to squat an additional 100 kilos that night, haha. What kind of suit are you getting? I'm using an Metal ProSquater to squat, Metal Jacked squat suit to deadlift, and a Metal Ace bench shirt for.. benching, haha.

The plan right now is to do this Push-Pull competition at the gym and compete in the bench only portion at the end of this month. Hoping to hit 500 lbs for an 80 lb. PR. I'll be doing a full power meet at the end of February as well.

Deadlifting this afternoon. Came in determined and feeling good about getting a good PR from the floor today. The progress over the past few weeks lead me to believe that I should skip out on trying to pull from 1" from the floor and just go for the gusto, so to speak. I'm happy that I did.

135 x 10 x 2
225 x 5
Add belt
315 x 5
Add suit, straps up
365 x 3 - felt great! No discomfort and I felt like I was in the right position.
405 x 3 - Took video and my back was in a correct, neutral position throughout the duration of the pull.
455 x 1 - Easy
495 x 1 - http://www.youtube.com/watch?v=ZwsGCBq8sV4&feature=plcp Very pleased with how this felt. No discomfort in my lower back. My upper back had a slight curve to it, but that can be expected with heavier weight. My raw max is 485, so it felt great to be going a little heavier. With the ease that the weight came up, I figured I had a little more in the tank so I talked to my friend Chris who was taking the video and decided to go heavier.

525 - failed a lockout. Had I just pushed my hips forward about an inch, I would have had this! Frustrating, but there is still time to improve. I ripped the weight off of the floor and it moved quickly all the way up until that point so I decided to go again. Due to technical difficulties, I didn't get this one on video.
525 - failed again but this time a little bit shorter than lockout. Here's the video of the slightly slower, slightly more embarrassing attempt - http://www.youtube.com/watch?v=t8H_Wco1dEw&feature=plcp

The way that the suits are designed will give you the support off of the bottom, but right at about 3" off of the floor is where I stop benefiting from them. It's a great way to build up some momentum, but this was an eye opening experience. I've been neglecting rack pulls for quite some time now so I really need to get back into pulling out of the rack in order to gain some lockout strength. Some hip work and getting a little stronger, more voluptuous butt will probably help. I doubt the girlfriend will mind either. Luckily there is still time. With the way that everything moved prior to the lockout, I am going to try to shoot for 525 being my second attempt at the February meet.

Low (2" below parallel) raw box squats with Safety Squat Bar. These are a great way to develop hip strength, which like I said, I clearly need to develop.
145 x 2 x 2
Add grey bands + 150 lbs. at top and 70 lbs. at bottom
145 + bands x 2 x 2
195 + bands x 2 x 4

Barbell rows
135 x 10
185 x 8
205 x 8
225 x 8
Standing crunches w/ black band 30 x 4

Dynamic benching

Bar x 12
95 x 10
135 x 8
185 x 5
185 + 40 lbs. chains x 3 x 5
185 + 80 lbs. chains x 3 x 2
185 + 120 lbs. chains x 3 x 2
Drop set 185 x 15

OH Press
95 x 10
125 x 5
145 x 5
165 x 3 - should have gone for five, but this was sort of straining at this point so I didn't feel like hurting myself

BB Shrugs w/ straps
225 x 10
315 x 10
365 x 10
405 x 10 x 2

DB incline press
60 x 20 x 2

EZ Press Down Bar on cable
75 x 10 x 3

DB lateral raise
25 x 10 x 3

Forearm work
Prowler push + 50 lbs. x 75 yards x 12

Boring accessorizing day

Straight Bar, underhand cable rows 120 x 10 x 4
Calf raise 185 x 12 x 4
Hip ad/ab 130 x 12 x 2
DB row 50 x 15 x 4
Hip curl 100 x 12 x 2
Standing crunches black band 30 x 4
EZ curl 75 x 10 x 4
Hyper extension 90 x 10 x 4
Prowler push + 70 lbs. x 75 yards x 4

I have to work again tomorrow so I had to squat and bench tonight.

Buffalo Bar
Bar x 10
145 x 10
235 x 5
325 x 5
375 x 3
395 x 3

Bench
Bar x 10
95 x 10
135 x 5
185 x 3
225 x 3
275 x 1
Add shirt
385 x 1/2 rep
2 Board
425 x 1
1.5 Board
445 x 1
1 Board
455 x 1
465 x 1

ATG paused squats
145 x 5 x 2
195 x 5 x 2
235 x 4
285 x 4

BB rows
185 x 10 x 4

Good sessions Greg, haven't watched the video of the DL you missed yet but the 495 looked really easy.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Hey mate, all good with you I hope? Just thought I'd let you know that you should check out some of these podcasts if you haven't already came across them:

http://www.blogtalkradio.com/vegas-power-hour

There's some really good episodes on that show, can highly recommend you downloading a few. I've learnt a fair bit from listening to them

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Just checking in to make sure all is okay and you made it safely to 2013 ?!

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Hey Greg, just so you know there's now a Powerlifting specific section of the forum. Would be great to see you in there, cheers MF.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee