Monday
Bench Press - Bar x 20; 165 x 8 x 2; 226 x 6; 319 x 2. Put on Blue/Black Katana - 407 x 3; 496 x 3; 556 x 3; 622 x 2 x 4 sets
NOTES: First heavy shirted workout at Steel Fitness. Nothing touch again but I felt pretty good and got some more great work in this shirt. 622 is the heaviest I have ever gone for doubles so I was pretty pleased! I am going to stick to my plan and see what happens at Bench Nationals.
Wednesday
Squat - Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 5; 405 x 3 x 2 sets; 455 x 3 x 2 sets; 500 x 3 x 2 sets; 405 x 1; 315 x 3
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 6; 275 x 3 x 4 sets
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4; 335 x 3 x 2 sets; 380 x 3 x sets
Wednesday, July 30, 2008
Thursday, July 24, 2008
Competition Phase, Week 2
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4. Put on Blue/Black Katana - 405 x 3; 475 x 3; 495 x 3; 545 x 2; 585 x 2; 635 x 1; 675 x 1 (video below); 700 x 1 (video below).
NOTES: This was kind out of nowhere! I planned on working some in my newest Katana so I pushed it to 700! Nothing ever touched but I got some great work in this shirt. I plan to keep working in this shirt and going BIG in Charlotte!
675 Bench Press
700 Bench Press
Squats - 135 x 6 x 2 sets; 225 x 6; 315 x 5; 405 x 6
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4; 330 x 1; 225 x 3 x 6 sets
NOTES: Felt really torn down after Monday's workout so I stayed very light tonight.
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4. Put on Blue/Black Katana - 405 x 3; 475 x 3; 495 x 3; 545 x 2; 585 x 2; 635 x 1; 675 x 1 (video below); 700 x 1 (video below).
NOTES: This was kind out of nowhere! I planned on working some in my newest Katana so I pushed it to 700! Nothing ever touched but I got some great work in this shirt. I plan to keep working in this shirt and going BIG in Charlotte!
675 Bench Press
700 Bench Press
Squats - 135 x 6 x 2 sets; 225 x 6; 315 x 5; 405 x 6
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4; 330 x 1; 225 x 3 x 6 sets
NOTES: Felt really torn down after Monday's workout so I stayed very light tonight.
Friday, July 18, 2008
Competition Phase, Week 1
Getting ready for Bench Nationals which will be in Charlotte NC on August 30-31...
Monday
Squat - Bar x 8; 135 x 8 x 2 sets; 225 x 6; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 3 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 260 x 5; 305 x 4; 355 x 3 x 2 sets; 405 x 2 x 4 sets; 405 x 3
Accessory - None tonight
Wednesday
Bench Press - Bar x 20; 165 x 8 x 2 sets; 230 x 6; 280 x 5; 319 x 5; 347 x 4; 380 x 3; 402 x 2 x 2 sets; 374 x 3 x 2 sets; 341 x 4; 319 x 6; 286 x 8; 231 x 10
Deadlift - 165 x 8 x 2 sets; 275 x 6; 319 x 5; 374 x 4; 424 x 3; 496 x 2
NOTES: Trained at Steel Fitness in Spring, TX with Tony Cardella and the gang. This is my soon-to-be new training facility.
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4; 330 x 3 x 2 sets; 380 x 3 x 5 sets
Squat - Bar x 6; 135 x 6 x 2 sets; 225 x 6; 275 x 5; 315 x 4; 405 x 3 x 2 sets; 455 x 3; 495 x 3
Monday
Squat - Bar x 8; 135 x 8 x 2 sets; 225 x 6; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 3 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 260 x 5; 305 x 4; 355 x 3 x 2 sets; 405 x 2 x 4 sets; 405 x 3
Accessory - None tonight
Wednesday
Bench Press - Bar x 20; 165 x 8 x 2 sets; 230 x 6; 280 x 5; 319 x 5; 347 x 4; 380 x 3; 402 x 2 x 2 sets; 374 x 3 x 2 sets; 341 x 4; 319 x 6; 286 x 8; 231 x 10
Deadlift - 165 x 8 x 2 sets; 275 x 6; 319 x 5; 374 x 4; 424 x 3; 496 x 2
NOTES: Trained at Steel Fitness in Spring, TX with Tony Cardella and the gang. This is my soon-to-be new training facility.
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4; 330 x 3 x 2 sets; 380 x 3 x 5 sets
Squat - Bar x 6; 135 x 6 x 2 sets; 225 x 6; 275 x 5; 315 x 4; 405 x 3 x 2 sets; 455 x 3; 495 x 3
Wednesday, July 16, 2008
IPF Bench Worlds Notes...
Donovan Thompson, IPF Bench Press Worlds TEAM USA Coach on my performance in Prague:
"Byron Nichols was a rookie on the Open World Team, but not a rookie to World competition. He has competed at the Masters Worlds in the past. He decided this year after he made the Open team to skip the Masters to see how he matched up against the big boys. He missed his groove on his 622 opener and couldn't lock out his second at 633. It looked to me like he was getting compressed by the weight. Not that 633 wouldn't absolutely crush me, but I had to say something. I said only one thing, listen for me I will be the one yelling chest up. It worked, he kept his chest up and rammed 633 lbs. to the top. If you haven't seen the picture of him jumping up and down after his third attempt it sums up what the Worlds mean. He was 5th and the happiest guy in the gym. To put it in perspective he could have won Masters Bench Worlds by 30+lbs."
Thanks Donovan, and here's the picture you mentioned:
"Byron Nichols was a rookie on the Open World Team, but not a rookie to World competition. He has competed at the Masters Worlds in the past. He decided this year after he made the Open team to skip the Masters to see how he matched up against the big boys. He missed his groove on his 622 opener and couldn't lock out his second at 633. It looked to me like he was getting compressed by the weight. Not that 633 wouldn't absolutely crush me, but I had to say something. I said only one thing, listen for me I will be the one yelling chest up. It worked, he kept his chest up and rammed 633 lbs. to the top. If you haven't seen the picture of him jumping up and down after his third attempt it sums up what the Worlds mean. He was 5th and the happiest guy in the gym. To put it in perspective he could have won Masters Bench Worlds by 30+lbs."
Thanks Donovan, and here's the picture you mentioned:
Monday, July 7, 2008
Next Up...USAPL Bench Press Nationals - Charlotte, NC
Monday
Squats - Bar x 8; 135 x 8 x 2 sets; 225 x 6; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 435 x 3 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4: 335 x 3 x 2 sets; 380 x 3 x 5 sets
Accessory - Abs; Tricep Pressdowns
NOTES: Next on the agenda is USAPL Bench Press Nationals in Charlotte, NC August 30-31. Goal: 300 kg Bench Press (661 lbs).
Wednesday
Did not train in New Orleans, LA
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 260 x 5; 305 x 4; 355 x 3 x 2 sets; 405 x 2 x 5 sets. Rack Lockouts - 540 x 10 secs x 2 sets
Squats - Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 3 x 4 sets; 405 x 3
Saturday
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 5 x 2 sets; 315 x 5 x 5 sets
Good mornings - 75 x 8; 125 x 8 x 3 sets
Accessory - Lat Pulldowns; Triceps Pressdowns; Reverse Curls
Squats - Bar x 8; 135 x 8 x 2 sets; 225 x 6; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 435 x 3 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4: 335 x 3 x 2 sets; 380 x 3 x 5 sets
Accessory - Abs; Tricep Pressdowns
NOTES: Next on the agenda is USAPL Bench Press Nationals in Charlotte, NC August 30-31. Goal: 300 kg Bench Press (661 lbs).
Wednesday
Did not train in New Orleans, LA
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 260 x 5; 305 x 4; 355 x 3 x 2 sets; 405 x 2 x 5 sets. Rack Lockouts - 540 x 10 secs x 2 sets
Squats - Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 3 x 4 sets; 405 x 3
Saturday
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 5 x 2 sets; 315 x 5 x 5 sets
Good mornings - 75 x 8; 125 x 8 x 3 sets
Accessory - Lat Pulldowns; Triceps Pressdowns; Reverse Curls
Friday, July 4, 2008
Back at it...
Monday
Did not train. In Prague, Czech Republic having a grand ole' time!
Wednesday
Bench Press - Bar x 20; 135 x 10; 135 x 8; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 8 sets
Accessory - Hammer Low Row; Triceps Pushdowns; Hammer Curls; Dumbbell Front Delts; Abs
NOTES: All bench press done with pink-on-ring grip.
Friday
Squats - Bar x 8; 135 x 8 x 2 sets; 225 x 6; 315 x 5; 365 x 4; 425 x 3; 455 x 3; 475 x 1; 515 x 1
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 260 x 5; 305 x 4; 355 x 3 x 2 sets; 405 x 2 x 3 sets
Accessory - Rolling Dumbbell Triceps Extension
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 5 x 2 sets; 315 x 5 x 5 sets
Deadlifts - 88 x 8; 155 x 6 x 2 sets; 243 x 6; 286 x5; 353 x 4; 403 x 3 x 3 sets; 463 x 2
Accessory - Dips: BW x 8 x 2 sets; 45 x 7; 45 x 6. Lat Pulls - 10 x 3 sets
NOTES: Trained with my good buddy, James Townsend, who was in town from Virginia for the 4th of July.
Did not train. In Prague, Czech Republic having a grand ole' time!
Wednesday
Bench Press - Bar x 20; 135 x 10; 135 x 8; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 8 sets
Accessory - Hammer Low Row; Triceps Pushdowns; Hammer Curls; Dumbbell Front Delts; Abs
NOTES: All bench press done with pink-on-ring grip.
Friday
Squats - Bar x 8; 135 x 8 x 2 sets; 225 x 6; 315 x 5; 365 x 4; 425 x 3; 455 x 3; 475 x 1; 515 x 1
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 260 x 5; 305 x 4; 355 x 3 x 2 sets; 405 x 2 x 3 sets
Accessory - Rolling Dumbbell Triceps Extension
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 5 x 2 sets; 315 x 5 x 5 sets
Deadlifts - 88 x 8; 155 x 6 x 2 sets; 243 x 6; 286 x5; 353 x 4; 403 x 3 x 3 sets; 463 x 2
Accessory - Dips: BW x 8 x 2 sets; 45 x 7; 45 x 6. Lat Pulls - 10 x 3 sets
NOTES: Trained with my good buddy, James Townsend, who was in town from Virginia for the 4th of July.
Nichols featured in The Clarion Ledger
On Saturday, U.S. World Team member Byron Nichols was featured in an article by The Clarion-Ledger. Nichols, 275, competed at last week's IPF Bench Press World Championships in Prague, Czech Republic where he captured fifth place with a 633 pound effort.
"You can't play defense in this sport," Nichols, 41, said of powerlifting. "You can only play offense. You can't control what another person does. You can only control what you do, so that's what I encourage people to do."
"You can't play defense in this sport," Nichols, 41, said of powerlifting. "You can only play offense. You can't control what another person does. You can only control what you do, so that's what I encourage people to do."
Wednesday, July 2, 2008
IPF WORLD BENCH PRESS CHAMPIONSHIPS RESULTS
As most of you know, Joyce and I traveled to Prague, Czech Republic last week and I competed in the IPF World Bench Press Championships. Some of you I have already shared the results with but for those who do not know I have posted the results below. Words cannot describe what a great time we had! We feel truly blessed to have had the opportunity to go to Prague. Thank you to all my family and friends that played a part in helping make this trip happen! A big thank you to other sponsors as well including Cybex International, Titan Support Systems, APT wraps, House of Pain, and ER Equipment.
IPF World Bench Championships Results:
275 lb Class
1. Roy Holte (NOR) - 694.4
2. Scott Lade (USA) - 677.9
3. Janne Heittokangos (FIN) - 677.9
4. Artur Rejek (POL) - 639.3
5. Byron Nichols (USA) - 633.8
5. Kenneth Sandvik (FIN) - 633.8
7. Kjell Furesund (NOR) - 617.3
8. Kaido Leesman (EST) - 584.2
9. Janos Cserna (HUR) - 562.2
10. Sven Lange (GER) - 562.2
11. Jacob Stegelman (DEN) - 540.1
--. Marcel Jahnke (GER) - no lift
--. Fredrick Svenson (SWE) - no lift
I missed my first attempt at 622.8 (missed groove). I jumped to 633.8 on my second attempt and missed again on a technical call at lockout. I retook 633.8 on my third and final attempt and hit it perfectly. Three white lights....GOOD LIFT!!! I was worried that I traveled all that way and wasn't going to get a lift in but I pulled (more better yet pushed J) it out on that last attempt with a little help from above! I finished in 5th place among the very best benchers on the planet (PS - I was the oldest lifter in my class too). Not too shabby. I am very, very pleased!!!
Another USA lifter, Scott Lade from Wisconsin, took 2nd. Scott has been on the USA World Bench Team about 5-6 times and is a former World Record holder. TEAM USA took home the Silver Medal finishing behind Japan by only one point.
We had a blast in Prague but it sure is good to be back home!
IPF World Bench Championships Results:
275 lb Class
1. Roy Holte (NOR) - 694.4
2. Scott Lade (USA) - 677.9
3. Janne Heittokangos (FIN) - 677.9
4. Artur Rejek (POL) - 639.3
5. Byron Nichols (USA) - 633.8
5. Kenneth Sandvik (FIN) - 633.8
7. Kjell Furesund (NOR) - 617.3
8. Kaido Leesman (EST) - 584.2
9. Janos Cserna (HUR) - 562.2
10. Sven Lange (GER) - 562.2
11. Jacob Stegelman (DEN) - 540.1
--. Marcel Jahnke (GER) - no lift
--. Fredrick Svenson (SWE) - no lift
I missed my first attempt at 622.8 (missed groove). I jumped to 633.8 on my second attempt and missed again on a technical call at lockout. I retook 633.8 on my third and final attempt and hit it perfectly. Three white lights....GOOD LIFT!!! I was worried that I traveled all that way and wasn't going to get a lift in but I pulled (more better yet pushed J) it out on that last attempt with a little help from above! I finished in 5th place among the very best benchers on the planet (PS - I was the oldest lifter in my class too). Not too shabby. I am very, very pleased!!!
Another USA lifter, Scott Lade from Wisconsin, took 2nd. Scott has been on the USA World Bench Team about 5-6 times and is a former World Record holder. TEAM USA took home the Silver Medal finishing behind Japan by only one point.
We had a blast in Prague but it sure is good to be back home!
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