Mass_Chaos Run At Powerlifting

[PillarofBalance]

Thanks for following. I did some research and from what I read 1750 RAW total is pretty respectable at 242 class is it not?

Absolutely is...

 

[mass_chaos]

2/8/2012 Rest/No Training
2/9/2012 Training

Deadlifts

225 x 10(warm-up)
225 x 10(warm-up)

315 x 8

365 x 8

405 x 6

455 x 6

495 x 4

545 x 4

585 x 2

SLDL

245 x 10

245 x 10

BB Rows

245 x 10

265 x 8

T-Bar Rows( I use a regular olympic bar and 35lb plates)

(6) x 35lb plates x 10

(7) x 35lb plates x 8

Pull-ups

BW x 10

BW x 10

Machine calf Raises

390 x 12

390 x 12

390 x 12

Crunches

20
20
20

Today was a grueling day at the gym. I really had to dig deep!!!! I really have a newfound RESPECT for powerlifters. I can see that this 8 week program is not going to be as easy as i thought. I FUCKING LOVE IT!!!!

 

[mass_chaos]

2/10/12 Training

Today's training was horrible. I made through 6 sets of bench press and the weight was at 425 for a double. Took the weight out of the rack and left arm started to descend faster than right. I typically have a slow descent so it shocked me. Once the bar got to a stop my left did not want to fire at all. We racked it and I was feeling small pain in left elbow/forearm area. Grabbed a buddies Inzer Knee sleeves and put them on. Rested and tried again and no way!!!! We decided to call it a day before something more serious happen. I was really down as bench is my strong lift and to bomb at 425 for me is disappointing. there is always next week.

 

[Glycomann]

Nice work Captain Chaos. You a strong mofo. Good luck in your goals.

 

[fixxer]

I don't want to tell you how to train, but you did 36reps of deadlifting before you even started "working." Ever thought of cutting down on the warmup? Just a suggestion. Maybe that day was a volume day for you, if so then please correct me. Whatever you're doing is obviously working for you as your numbers are excellent. Sometimes we all need someone to poke in and say "hey, what the heck you doin?"

 

[mass_chaos]

Nice work Captain Chaos. You a strong mofo. Good luck in your goals.

Thanks for following and for the compliment.

I don't want to tell you how to train, but you did 36reps of deadlifting before you even started "working." Ever thought of cutting down on the warmup? Just a suggestion. Maybe that day was a volume day for you, if so then please correct me. Whatever you're doing is obviously working for you as your numbers are excellent. Sometimes we all need someone to poke in and say "hey, what the heck you doin?"

Note taken. I will look at that. I never trained like a powerlifter before so it is new to and will take some learning. I believe you are right and I will try to cut down on some of the volume in the early part of my workouts. Thanks man!!!!

 

[mass_chaos]

2/13/2012

Bike: 5 min warm-up

Squats:

225 x 10 (warm-up)

315 x 8

405 x 6

455 x 3

495 x 2

525 x 2

555 x 2

Single Leg Press

200 x 10

200 x 10

Single Leg Curls (Left, Right Left) Left leg is weaker and smaller due to accident

80 x 10 x 10 x 5

80 x 10 x 10 x 5

Leg Extensions

160 x 12

175 x 10

Machine Calf Raise

390 x 12

390 x 12

390 x 12

Ab Crunch

20 reps

20 reps

20 reps

Another good leg day for me. I dropped the volume down a tad bit on squats and went up 10lbs on my heaviest set. We have a certified USAPL judge that works at our gym. He lends a hand with watching my depth and giving commands so that I can familiarize myself. After watching me, he stated that my depth was DEEEEPPP and I could get away with not getting so deep. The note was taken but when I am under the bar, I dont think, I just react and my depth feels normal to me. i dont want to change it as I would rather dump the weight than make the lift and it is not deep enough.

 

[mass_chaos]

2/15/2012

Bench Day:

135 x lotsa reps (warm-up)

225 x 8

315 x 5

365 x 3

405 x 3 (2 sec pause last rep)

455 x 2(2 sec Pause last rep)


Incline Bench Press

225 x 10

315 x 6


CGBP

315 x 8

315 x 6


Tricep Pressdowns

Rack plus 10lbs x 12

Rack plus 10lbs x 10


Machine Dips

290 x 8

290 x 8

BB Curl

95 x 10

95 x 10

Alt. DB curl

50 x 8

50 x 8


Weighted Ab Crunch
80 x 15

80 x 15


2/16/2012


Deadlift Day

225 x 10

225 x 8

315 x 6

405 x 5

495 x 3

585 x 2

610 x 2

SLDL

245 x 10

245 x 10

BB Row

225 x 10

275 x 6

TBar Row

6(35lb plates) x 10

7(35lb plates) x 8

Calf Raises

rack x 15

rack x 15

Ab cruch
20 reps
20 reps


This week was rather hectic. Between work and home life I had no time for much of else. My schedule went something like this: Wake, cook, eat, work/eat, train, cook, eat, sleep and start over!!!!! Gotta love the IRON GAME!!!!!!

 

[Halo]

Great work MC, straight smashing shit brother, keep that up!

 

[PillarofBalance]

Those are some damn good deadlifts... Excellent work brother

 

[mass_chaos]

Great work MC, straight smashing shit brother, keep that up!

Thanks a helluva lot!!!! As long as I stay healthy I will keep on keeping on!

Those are some damn good deadlifts... Excellent work brother

I am soooo concentrating on my deads and squats. I really appreciate the kind words.

 

[mass_chaos]

2/20/2012
Squat Day

Bike: 5 min warm-up

Squats:

225 x 10 (warm-up)

315 x 8

405 x 6

455 x 5

495 x 5

500 x 5

500 x 2

45 degree Single Leg Press

2 plates per x 10 x 10 x 8(left, right, left)

2 plates per x 10 x 10 x 8(left, right, left)

Standing Single Leg Curls (Left, Right Left)

45 x 10 x 10 x 5

45 x 10 x 10 x 5

Leg Extensions

160 x 12

175 x 10

Machine Calf Raise

390 x 12

390 x 12

390 x 12

Ab Crunch

20 reps

20 reps

20 reps

Wanted to give the kness a rest so I stopped at 500lbs for squats.


2/21/2012
Bench Day

135 x 10

225 x 8

315 x 5

405 x 3

425 x 2 (Pause at bottom)

475 x 1(Pause at bottom)

Incline DB Press

130 x 10

140 x 10

150 x 6

CGBP

315 x 8

315 x 8

Tricep Pressdowns

Rack plus 10lbs x 12

Rack plus 10lbs x 12


BW Dips

20

20


Alt. DB curl

55 x 8

55 x 8

Weighted Ab Crunch
80 x 15

80 x 15

Man, I felt AWESOME this day. The 475 bench felt real good and came out of the whole with ease.