Thank you to the 3,300+ visitors that have checked out Titan's Powerlifting blog over the past year. I have enjoyed tracking everything and I am hopeful you have gotten something out if it too. I would love to a few words from my visitors so shoot me an email to bnichols@cybexintl.com and let me know what think about my blog!
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Byron
Saturday, January 31, 2009
Competition Phase, Week 3
Monday
Bench Press - Bar x 20; 135 x 8; 185 x 6; 225 x 5; 275 x 3; 315 x 1; 365 x 1. Put on blue/black Katana - 455 x 3 x 2 sets; 520 x 3; 585 x 2 x 3 sets. Put on Super Katana - 585 x 2; 635 x 1
Rolling DB Extensions - 40 x 10; 60 x 10 x 2 sets. Super-set with palms in presses.
DB Shrug/Cleans - 3 sets
Hammer Curls
Abs
585 Bench Press x 2 (2nd set) - http://www.youtube.com/watch?v=m3PpNpMm0Vw
635 Bench Press x 1 (5th work set) - http://www.youtube.com/watch?v=9MxS7ZfI18U
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 2. Put on squat suit - (straps down; no wraps) 475 x 3 x 2 sets; (straps up; no wraps) 545 x 2; (full gear) - 605 x 2 x 2 sets; 635 x 2 x 2 sets.
Seated Rows - 10 x 3 sets
Abs
NOTES: Felt better with the weight this week.
605 Squat x 2 (2nd set) - http://www.youtube.com/watch?v=GIeAVKwK5ho
635 Squat x 2 (4th set) - http://www.youtube.com/watch?v=CLfnXeZ-cMc
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 5; 285 x 5; 345 x 4. Put on Metal DL Suit - 445 x 3 x 2 sets; 505 x 3 x 2 sets; 570 x 2 x 4 sets
Pause Squats - 225 x 5; 315 x 5 x 3 sets
Lat Pulldowns
Abs
570 Deadlift x 2 reps (set 4 of 4) - http://www.youtube.com/watch?v=bOTEvGTVvXQ
Bench Press - Bar x 20; 135 x 8; 185 x 6; 225 x 5; 275 x 3; 315 x 1; 365 x 1. Put on blue/black Katana - 455 x 3 x 2 sets; 520 x 3; 585 x 2 x 3 sets. Put on Super Katana - 585 x 2; 635 x 1
Rolling DB Extensions - 40 x 10; 60 x 10 x 2 sets. Super-set with palms in presses.
DB Shrug/Cleans - 3 sets
Hammer Curls
Abs
585 Bench Press x 2 (2nd set) - http://www.youtube.com/watch?v=m3PpNpMm0Vw
635 Bench Press x 1 (5th work set) - http://www.youtube.com/watch?v=9MxS7ZfI18U
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 2. Put on squat suit - (straps down; no wraps) 475 x 3 x 2 sets; (straps up; no wraps) 545 x 2; (full gear) - 605 x 2 x 2 sets; 635 x 2 x 2 sets.
Seated Rows - 10 x 3 sets
Abs
NOTES: Felt better with the weight this week.
605 Squat x 2 (2nd set) - http://www.youtube.com/watch?v=GIeAVKwK5ho
635 Squat x 2 (4th set) - http://www.youtube.com/watch?v=CLfnXeZ-cMc
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 5; 285 x 5; 345 x 4. Put on Metal DL Suit - 445 x 3 x 2 sets; 505 x 3 x 2 sets; 570 x 2 x 4 sets
Pause Squats - 225 x 5; 315 x 5 x 3 sets
Lat Pulldowns
Abs
570 Deadlift x 2 reps (set 4 of 4) - http://www.youtube.com/watch?v=bOTEvGTVvXQ
Saturday, January 24, 2009
Competition Phase, Week 2
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3; 365 x 1. Blue/Black Katana - 425 x 3; 495 x 2; 545 x 2; 585 x 1; 605 x 1 x 2. Super Katana - 605 x 1 (3-Board); 635 x 1 (2-Board)
Tricep Pressdowns
Hammer Curls
Abs
NOTES: Felt much better tonight. 605 sets for singles almost touched and I stroked them both. Tried on the Super Katana for the first real time and that bad boy it tight! 635 x 1 off the 2-board was smoked. I may try to open (and maybe go 2nd attempt) in the Blue/Black Katana and then change to Super Katana for a third attempt or something. Pretty happy with tonight's workout!
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 1. Put on squat suit - (straps down) 475 x 3; 525 x 2. (straps up) 545 x 2. (straps up/wraps) 585 x 1; 615 x 1; 635 x 1.
Lats
Abs
NOTES: Considering my SI joint was bothering me all through my warm-up sets, I am pretty pleased with this workout. Links to the 615 and 635 squats are below. I need to work on getting depth but strength and speed were good. I had planned on going 655 at the Aggie Invitational...I may have to bump that up a tad.
615 Squat - http://www.youtube.com/watch?v=vIv_TVgGhcM
635 Squat - http://www.youtube.com/watch?v=evPhD_3RR1Y
Thursday
Missed
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 6; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 2 x 2 sets; 505 x 1; 515 x 1. 405 x 1 (no belt); 405 x 3 (no belt).
Seated Rows
Abs
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3; 365 x 1. Blue/Black Katana - 425 x 3; 495 x 2; 545 x 2; 585 x 1; 605 x 1 x 2. Super Katana - 605 x 1 (3-Board); 635 x 1 (2-Board)
Tricep Pressdowns
Hammer Curls
Abs
NOTES: Felt much better tonight. 605 sets for singles almost touched and I stroked them both. Tried on the Super Katana for the first real time and that bad boy it tight! 635 x 1 off the 2-board was smoked. I may try to open (and maybe go 2nd attempt) in the Blue/Black Katana and then change to Super Katana for a third attempt or something. Pretty happy with tonight's workout!
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 1. Put on squat suit - (straps down) 475 x 3; 525 x 2. (straps up) 545 x 2. (straps up/wraps) 585 x 1; 615 x 1; 635 x 1.
Lats
Abs
NOTES: Considering my SI joint was bothering me all through my warm-up sets, I am pretty pleased with this workout. Links to the 615 and 635 squats are below. I need to work on getting depth but strength and speed were good. I had planned on going 655 at the Aggie Invitational...I may have to bump that up a tad.
615 Squat - http://www.youtube.com/watch?v=vIv_TVgGhcM
635 Squat - http://www.youtube.com/watch?v=evPhD_3RR1Y
Thursday
Missed
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 6; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 2 x 2 sets; 505 x 1; 515 x 1. 405 x 1 (no belt); 405 x 3 (no belt).
Seated Rows
Abs
Saturday, January 17, 2009
Competition Phase, Week 1
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 3; 335 x 3. Sz 50 Katana - 435 x 3; 495 x 2. Red/Blue Katana - 495 x 2; 565 x 1 x 4 sets.
Reverse bands - 405 x 6. 3-board - 495 x 2; 495 x 3 x 2 sets
Rolling DB Ext - 40 x 10 x 3 sets
Abs
NOTES: Not too pleased with this workout. 565 felt heavier that it should have and my lockouts sucked!
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6; 315 x 3; 405 x 2. Put on Squat Suit - 455 x 3; 495 x 3 (video below); 565 x 2 x 2; 585 x 2 x 3 sets (last set video below).
Straight Leg DL w/ DB
Abs
Squat - 495 x 3 (straps down; no wraps)
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 3; 335 x 3. Sz 50 Katana - 435 x 3; 495 x 2. Red/Blue Katana - 495 x 2; 565 x 1 x 4 sets.
Reverse bands - 405 x 6. 3-board - 495 x 2; 495 x 3 x 2 sets
Rolling DB Ext - 40 x 10 x 3 sets
Abs
NOTES: Not too pleased with this workout. 565 felt heavier that it should have and my lockouts sucked!
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6; 315 x 3; 405 x 2. Put on Squat Suit - 455 x 3; 495 x 3 (video below); 565 x 2 x 2; 585 x 2 x 3 sets (last set video below).
Straight Leg DL w/ DB
Abs
Squat - 495 x 3 (straps down; no wraps)
Squat - 585 x 2 (straps down; no wraps)
Thursday
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; 365 x 3; 405 x 1. 3-Board – 315 x 3 x 6 for speed sets
Rolling DB Ext – 40 x 10; 60 x 8 x 4 sets
Bradford Presses – 95 x 15 x 3 sets
Lat Pulls
Ab
Saturday
Deadlift – Bar x 8; 135 x 6 x 2 sets; 225 x 5; 315 x 5; 375 x 4; 430 x 3. Put on Metal DL Suit – (All sets done with straps down) 475 x 3; 540 x 2; 540 x 1 ½; 520 x 2 x 2 sets; 530 x 2 (video below)
Pause Squats – 225 x 6; 315 x 5 x 3 sets
Straight Leg DL – 225 x 5 x 3 sets
V-Bar Lat Pulldown – 10 x 3 sets
Abs
NOTES: I trained by myself this morning. The rest of the gang trained last night. It was tough to get up for the heavier sets and I didn’t feel like I was getting anything out of the suit with the straps down. I should be able to tell more when I put the straps up. Got to get my hips lower on these deadlifts.
Deadlift - 530 x 2 (straps down)
Monday, January 5, 2009
Phase 3, Week 4
Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 456 x 3 x 5 sets
RDL's - 275 x 5; 319 x 5 x 2 sets
Good Mornings - 209 x 5 x 3 sets
Abs
NOTES: Went to see Dr. Helton (chiropractor) this morning for adjustment on back. He said I had tweaked my SI joint. After a bit of adjusting, I was able to make it through this workout tonight without much problem. Aggie Invitational is getting close so I will be putting on squat suit, bench shirt and deadlift suit very soon!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 315 x 2; 365 x 1. Blue/Red Katana - 405 x 3; 475 x 2; 545 x 1; 585 x 1; 605 x 1
NOTES: This was my first time in my shirt since Bench Nationals over Labor Day weekend. It didn't feel too bad. 585 and 605 both touched. My lockout on the left side with 605 was a little weak. I definitely need to work my lockouts.
Incline Bench - 135 x 8; 225 x 5 x 3 sets
JM Presses - 135 x 3; 95 x 10 x 3 sets
Thursday
Deadlift - Bar x 8 x 2 sets; 165 x 8 x 2 sets; 275 x 5; 341 x 4; 407 x 3. Metal DL Suit - (straps down) 407 x 1 ; 473 x 2. (straps up) 539 x 1; 561 x 1. Inzer DL Suit - (straps up) 539 x 1; 561 x 1
NOTES: Based off this workout, I prefer the Metal DL Suit over the Inzer. I felt like I could have repped 561 with the Metal DL Suit on.
DB Curls - 8 to 10 x 3 sets
Abs
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 456 x 3 x 5 sets
RDL's - 275 x 5; 319 x 5 x 2 sets
Good Mornings - 209 x 5 x 3 sets
Abs
NOTES: Went to see Dr. Helton (chiropractor) this morning for adjustment on back. He said I had tweaked my SI joint. After a bit of adjusting, I was able to make it through this workout tonight without much problem. Aggie Invitational is getting close so I will be putting on squat suit, bench shirt and deadlift suit very soon!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 315 x 2; 365 x 1. Blue/Red Katana - 405 x 3; 475 x 2; 545 x 1; 585 x 1; 605 x 1
NOTES: This was my first time in my shirt since Bench Nationals over Labor Day weekend. It didn't feel too bad. 585 and 605 both touched. My lockout on the left side with 605 was a little weak. I definitely need to work my lockouts.
Incline Bench - 135 x 8; 225 x 5 x 3 sets
JM Presses - 135 x 3; 95 x 10 x 3 sets
Thursday
Deadlift - Bar x 8 x 2 sets; 165 x 8 x 2 sets; 275 x 5; 341 x 4; 407 x 3. Metal DL Suit - (straps down) 407 x 1 ; 473 x 2. (straps up) 539 x 1; 561 x 1. Inzer DL Suit - (straps up) 539 x 1; 561 x 1
NOTES: Based off this workout, I prefer the Metal DL Suit over the Inzer. I felt like I could have repped 561 with the Metal DL Suit on.
DB Curls - 8 to 10 x 3 sets
Abs
Friday, January 2, 2009
Phase 3, Week 3
Monday
Squat - Bar x 8 x 2; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 5; 365 x 3; 425 x 3 x 2 sets; 455 x 3
RDL's - 225 x 5; 225 x 8; 275 x 8 x 2 sets
Good Mornings - 225 x 5 x 3 sets
Abs
NOTES: Trained at my old gym in Mississippi with Walter and Rich. Good to see a lot of the old gang. Good workout too!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 205 x 6; 260 x 5; 310 x 4; 355 x 3 x 2 sets; 390 x 2 x 2 sets (no spot); 390 x 2 x 2 sets; 405 x 2
Incline Bench - 135 x 6; 185 x 6; 225 x 5 x 3 sets
Rack Lockouts (pinky on ring) - 315 x 3; 405 x 3 x 2; 315 x 6 x 2 sets
Super Set - Flys / Tricep Pushdowns
Super Set - Lat Pulldowns / Rear Delts
Abs
NOTES: I need to get my rack lockouts stronger!!
Friday
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 4; 495 x 2 x 5 sets
Squat - 315 x 2...done
NOTES: Sort of strained my back or something on first set of 2 at 495. Pushed through the rest of the deadlift but that was it for tonight.
Squat - Bar x 8 x 2; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 5; 365 x 3; 425 x 3 x 2 sets; 455 x 3
RDL's - 225 x 5; 225 x 8; 275 x 8 x 2 sets
Good Mornings - 225 x 5 x 3 sets
Abs
NOTES: Trained at my old gym in Mississippi with Walter and Rich. Good to see a lot of the old gang. Good workout too!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 205 x 6; 260 x 5; 310 x 4; 355 x 3 x 2 sets; 390 x 2 x 2 sets (no spot); 390 x 2 x 2 sets; 405 x 2
Incline Bench - 135 x 6; 185 x 6; 225 x 5 x 3 sets
Rack Lockouts (pinky on ring) - 315 x 3; 405 x 3 x 2; 315 x 6 x 2 sets
Super Set - Flys / Tricep Pushdowns
Super Set - Lat Pulldowns / Rear Delts
Abs
NOTES: I need to get my rack lockouts stronger!!
Friday
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 4; 495 x 2 x 5 sets
Squat - 315 x 2...done
NOTES: Sort of strained my back or something on first set of 2 at 495. Pushed through the rest of the deadlift but that was it for tonight.
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