RIGHT OF PASSAGE II

[WidowMaker]

Re: RIGHT OF PASSAGE II

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

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

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

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

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

[WidowMaker]

Re: RIGHT OF PASSAGE II

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

20 Minute stretch and warm-up

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

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

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

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

Target Stretch:
About 20 minutes today.

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

[WidowMaker]

Re: RIGHT OF PASSAGE II

My Twisted Version of Powerlifting

Tuesday
5 Nov 13
Week 2 Day 2
Bench Day

20 Minute stretch and warm-up.

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

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

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

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

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

Target Stretch:
about 20 minutes again.

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

[WidowMaker]

Re: RIGHT OF PASSAGE II

My Twisted View of Powerlifting



Wednesday
6 Nov 13
Week 2 Day 3
Cardio

Strength and Force Upper
53 minutes
Ultimate Abs
16 minutes

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

[WidowMaker]

Re: RIGHT OF PASSAGE II

My Twisted View of Powerlifting
Thursday
7 Nov 13
Squat Day

20 minute stretch and warm-up

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

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

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

Target Stretch:
20 minutes again today.

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

[WidowMaker]

Re: RIGHT OF PASSAGE II

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

[WidowMaker]

Re: RIGHT OF PASSAGE II

[WidowMaker]

Re: RIGHT OF PASSAGE II

[WidowMaker]

Re: RIGHT OF PASSAGE II

My Twisted View of Powerlifting

Friday
8 Nov 13
Auxiliary Day 1

20 minute stretch and warm-up

Bench:
NOTE:1 minute rest between sets.
(touch and go--no bs high school bounce/no chalk, wraps or belt)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 3
(paused/wraps/no belt or chalk/ring finger on bar ring)
225 x 12
Good warm-up on these today.

4 Board Press:
NOTE: 2 minute rest.
(touch and go--no bs high school bounce/no chalk or belt/ yes wrist wraps)
(sink it in deep and push it real good)
(index finger on bar ring--my old competition grip)
275 x 3
2 x 315 x 10
Felt good and strong on these.
Add another sets next time around.

Dumbbell Front Laterals:
NOTE:1 minute rest between sets.
(in the style of pouring water)
15lbs x 10
3 x 40 x 10
Good weight on these for today.

Dumbbell Rock 'n' Rolls:
NOTE:1 minute rest between sets.
Similar to the lying dbell triceps extension but you touch the shoulder, roll shoulder back to head the back up and extend the arm up.
15lb x 10
30 x 25
40 x 25
50 x 20
Was losing form on the 50's at about the 18th rep.
Called it a day on these.
Triceps are totally shot. Especially at the triceps brachii medial head(inner upper elbow)
This is a great exercise to help you with the lockout on your bench!

TapouT abs:
16 minutes

Target Stretch:
20 minute today

Comments:
Solo today.
Still good work on the tris and delts today.

[WidowMaker]

Re: RIGHT OF PASSAGE II

Meal of the day for me today (Saturday 9 Nov 13) is a 3 quart mixing bowl over half full of Lucky Charms and skim milk.
Oh man that was some good stuff right there!
What is that I hear through my pc?
All the bodybuilders mouths dropping open wishing they had a bowl too and saying out loud, "No wonder you powerlifters are fat!"
Well, I'll have you know I'm a powerlifter trapped in a bodybuilder's body. So there, lol.

[WidowMaker]

Re: RIGHT OF PASSAGE II

My Twisted View of Powerlifting

Saturday
9 Nov 13
Auxiliary Day 2

20 minute stretch and warm-up

Barbell Shrugs:
(3.1.3 tempo all/ /no belt/hooks or straps)
(1 minute rest)
135 x 12
225 x 8
315 x 3
(hook but no belt)
(2 minute rest all)
365 x 3
(hooks and unlatched belt)
405 x 3
455 x 3
(belted latched)
495 x 3
(triple drop)
425 x 5
375 x 10
335 x 20
Not too bad for starting back into heavy shrugs.

Pulldowns to Chest:NOTE:
When I do pulldowns of any sort I squeeze hard at the bottom
and stretch for my shoulder and not my elbows at the top.
(3.3.3 tempo/1.5 minute rest all)
(36" d-bar attch)
100 x 20
(triangle atach)
160 x 25
(36" d-bar attch)
160 x 25
(48" lat bar attach--super wide grip)
160 x 25
Weight was too light for this today but it was supposed to be a light back day.

Spider Curls:
NOTE: Curl up to a 90 degree bend only and squeeze
and no flat plane at bottom of movement.
(2.2.2 tempo/1.5 minute rest/ no belt/ outside grip)
bar x 20
(no count bar weight here on out)
30 x 20
50 x 10
60 x 8
70 x 6
55 x 16
Biceps are nice and tight now.

Dumbbell Hammer Curls:
(2.1.2 tempo/1.5 minute rest)
20 x 20
40 x 8
60 x 6
70 x 6
50 x 20
Forearms are hammered now!

TapouT abs:
16 minutes

Target Stretch:
20 minute of it

Comments:
Solo again.
Good bodybuilding day today lol
even if I did heavy trap work!

[WidowMaker]

Re: RIGHT OF PASSAGE II

My Twisted View of Powerlifting

Monday
11 Nov 13
Deadlift Day

20 minute stretch and warm-up

4" Block Pulls:
(1.5 minute rest/no belt, straps, hooks or chalk)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
225 x 5
(sumo stance)
275 x 5
(conventional stance)
315 x 1
(3 minute rest)
(sumo stance)
365 x 1
(conventional stance)
(alternate grip-left palm up/no belt, straps, hooks or chalk)
405 x 1
100% raw today on these.Felt good, good pulls and strength level was up today
but it's still early in the cycle yet for some crazy shit to happen. So I contained for today.

4" Block Pulls Snatch Grip:
(2 minute rest all/no belt or chalk)
(1st set is thumb hook style snatch grip)
315 x 4
NOTE: Hooks on these next 2 sets as my grip was giving way on the last rep above.
(hooks, no belt or chalk)
2 x 315 x 4
Felt good and strong here today also despite my grip giving way.

Dmubbell Bent-over Rows:
(1.5 minute rest/2.2.2 tempo/no belt all)
25lbs x 20
80 x 12
(2nd and 3rd sets hooks-grip giving way)
2 x 80 x 12
I dunno why I even do these or b/b for that matter.
Even though I've been known to throw some weight around on the 2 exercises at times.
I just don't seem to get anything from them not matter which style of form I use.
It's just the point of variety for my back that I do these.
Chins, pulldowns and low rows do it more for me.

TapouT Abs:
16 minutes

Target Stretch:
about 20 minutes

Comments:
Solo.
Still a good training day.
I almost had an all raw deadlift day but it's all good.
The primary exercise was 100% raw and I'm good with that.

[Juice_Lee]

Re: RIGHT OF PASSAGE II

Powerlifting, you have my attention.

[WidowMaker]

Re: RIGHT OF PASSAGE II

My Twisted View of Powerlifting

Tuesday
12 Nov 13
Bench Day

20 minute stretch and warm-up

Low-incline Barbell Press:
(1 minute rest/set pins at shoulder level/no wraps or belt)
(ring finger on bar ring all)
2 x bar x 20
135 x 20
185 x 5
225 x 5
(wrist wrap and no belt/2 minute rest)
275 x 5
315 x 5
Solid work on these--nothing fancy.

Close-grip Bench:
(touch and go--no bs high school bounce/ no wraps or belt)
3 x 135 x 25
Good pump on these today.

Standing Rack Press:
(pins set to eye level/ring finger on bar ring/3.1 X tempo)
(1.5 minute rest)
bar x 20
95 x 12
135 x 20
Nice work for what it was.

Low-inc Cable Flyes:
(1 minute rest/3.2.3 tempo)
20 x 20
40 x 12
70 x 8
80 x 8
100 x 6
(triple drop)
70 x 5
50 x 10
30 x 20
Chest and shoulders are shot now

Target Stretch
About 20 minutes today.

Comments:
Solo today.
Overall, it was still a good training day.

[WidowMaker]

Re: RIGHT OF PASSAGE II

My Twisted View of Powerlifting



Wednesday
13 NOV 13
Week 3 Day 3
Cardio

TapouT XT

Ripped Conditioning 41 minutes
Ultimate Abs 16 minutes

Got my sweat going on today.Love these workouts.