jason
Junior Member
Posts: 72
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Post by jason on Mar 19, 2007 16:31:39 GMT -5
Hi My name is jason Im 220 and lift in the submaster class .Im also a mod on another board ironasylumgym .I have been been lifting for about 4 years .The first 2 years was just mostly Bodybuilding stuff and then I took a year layoff (no lifting at all ) .Then I started again a year ago .So I have been powerlifting for 1 year . Last year my bench was 315 now its just above 500 . I love the LORD with everything I have .He has done more in my life than I could ever ask for . Man What A GOD WE SERVE .
Well I guess Ill go ahead and post up some of my last workouts .I have a meet in 4 weeks and Ill be going fro a state record for Oregon submaster 220 Ib
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jason
Junior Member
Posts: 72
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Post by jason on Mar 19, 2007 16:33:37 GMT -5
Feb 24 bench work Saturday Bench Good day today Thanks you Jesus for your protection and strength Warm ups) then right into shirt work . Ultimate denim 225xa bunch ..No touch just warming the shirt up 315xa bunch ..Touched the last few added 2brd 365x3 (All touched from here) 405x3 425x3 250x1 475x1 515x1 www.youtube.com/watch?v=X7l018AVIjg525xmiss should have had this but came way out of the groove 4brds pinky on ring 225x5 275x3 315x3 345x3 365x3 5Brds pinky on ring 405x3x2 Pushdowns 110x15 130x15 150x15 |
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jason
Junior Member
Posts: 72
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Post by jason on Mar 19, 2007 16:36:24 GMT -5
after the above I took two weeks off and here is the plan up untill the meet .
Well I have takin about two weeks off from benching and I feel great ,Here is the total game plan from now up until the meet .I will start again this saturday .
Here's the plan:
THIS WEEK: Rest
WEEK 2:
RAW warmups .THEN RIGHT INTO THE SHIRT
(382x1)
(415x1)
(441x1)
off 1 Board(approx. opening attempt) (466x1)
off 2 Board(2nd attempt) (483)
RAW Boards X 3's, Rack Lockouts, Tri's and Shoulders.
WEEK 3:
RAW warmups THEN RIGHT INTO SHIRT
(382x1)
(415x1)
(441x1)
(approx. opening attempt) (466x1)
off 1 Board (2nd attempt) (483x1)
off 2 Board (approx. 3rd attempt) (500x1)
RAW Boards X 3's, Rack Lockouts, Tri's and Shoulders.
WEEK 4:
RAW warmups THEN RIGHT INTO SHIRT
(382x1)
(441x1)
(approx. opening attempt) (466x1)
(2nd attempt) (483x1)
off 2 Board (approx. 3rd attempt) (500x1)
RAW Boards X 3's, Rack Lockouts, Tri's and Shoulders.
WEEK 5:
RAW warmups THEN RIGHT INTO SHIRT
(382x1)
(441x1)
(approx. opening attempt) (466x1)
DONE!!!
WEEK 6 (MEET):
RAW warmups THEN RIGHT INTO SHIRT
(382x1)
(441x1)
(1st attempt) (462)
(2nd attempt) (483x1)
(3rd attempt) (500x1)
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jason
Junior Member
Posts: 72
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Post by jason on Mar 19, 2007 16:38:27 GMT -5
Ok here is the first week of the program .
Saturday first week of game plan and let me tell you it was tough ! Taking two weeks off made the weight feel so heavy I could not even bench 405 ...at first . However I had made my mind up to hit the numbers on the plan .so this is what happened
Raw work then right into shirt
315x3
365x3
385x1 unreal hard
415xmiss
441xmiss Was mad and started all over .I could not figure out why the weight felt so heavy .
Started over
315x3
365x1
405x1 better getting into groove hit this strong
415x1 strong
445x1 strong
465x1 1brd a bit of a grind but strong finish
485x1 2brd a grind but a solid lockout .
4 brd 315x8x3
And that was it . The lay off only made the weight feel heavy .Next time I wont take so much time off . The good thing is Im still on track for 500 in 5 weeks and Im sure that now Ill hit weight easier next week being that I started my program
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jason
Junior Member
Posts: 72
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Post by jason on Mar 19, 2007 16:39:03 GMT -5
Recovery work/ DE bench
Speed bench 95 bar weight plus two sets of minis choked on DB 8 sets of 3
DB Floor press palms facing
45x10
60x10
45x30
Skull crushers
90x15x4
Pulldowns 4 sets of 15
Face pulls 4x15
rear delt work 4 sets
Hammer curls 4 sets
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jason
Junior Member
Posts: 72
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Post by jason on Mar 19, 2007 16:40:36 GMT -5
Here is this saturdays lifts 3-17-7
Sturday bench 3 weeks out from meet
raw
95x3
135x3
225x3
Shirt
315x3
365x3
415x1
445x1
470x1
485x1 1 brd
500x1 2 brd easy
raw pinky on ring 5 brds
405x6
4 brds 365x6
3 brds 315x8
lockouts drop sets
405x1
315x3
225x3
135x3
500 went good
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jason
Junior Member
Posts: 72
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Post by jason on Mar 19, 2007 16:49:11 GMT -5
I do back work twice a week and I hit the legs when ever I can .Im a UPS driver so I dont squat or pull (heavy ) at all .I run all day at work 10plus hrs a day plus I have a wife and 4 girls so Im more of a bench lifter (at meets anyways.
On a sad note Im not to strong raw on bench .My max is about 275Ibs so I get around 220-240 Ibs out of my shirt . And last week I worked up to 225 for 3 reps before I went into my shirt but that was the first time in months that I even worked up to 225 on bench raw .Itwas strong and easy but its been awhile . GOD bless you guys ..Jason
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Post by ted butler on Mar 20, 2007 0:18:27 GMT -5
Hi Jason, it's interesting that you get that much out of shirt. I've been lifting for many years and have never found a shirt I could get much out of. I have done around 375 raw (few years back), but around 350 raw now. I am using a new Inzer Rage X. I did 405 my last heavy day before a meet last weekend. At the meet I just got opener at 350. Shirt did nothing for me. I'm not complaining because I had great day with squat, dead and total. I think I'm probably at the age when I'm not going to get much more on the bench press than I do now. The strength of ligaments, muscles of chest area, I have heard are the first to go. I'm glad you can get those kind of lifts with proper shirt training, that is phenominal. Ted
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Post by Tom Isbell on Mar 20, 2007 5:47:55 GMT -5
I am a pretty good raw bencher. You are a very good technician with that shirt.
That is what you have to do to be a good competition bencher.
Very impressive. I think I need to work more in my shirt too.
Tom
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jason
Junior Member
Posts: 72
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Post by jason on Mar 20, 2007 9:39:50 GMT -5
Bless you guys .Its true you really need to learn your shirt if you do meets . I get alot of of the shirt because of the time I put into it . I have lifted every week for a year in my shirt . Every week for a year is alot of shirt work .I allways lift in the shirt every saturday .Then on tuesdays Ill do raw work but even then the only time I come straight down to my chest is when Im doing speed work for triples and I never really go over 165Ibs .I found a few things out in a year about lifting in a shirt every week .
1 .I have not had a real injury that was not fastly healed and I max out all the time ,in my shirt on 1brd,2 brd 3 brd, and then straight work .Changing it each week.
2 Form is everything .I think even if you dident get stronger and just worked on set up and form its worth 50 Ibs at least free .
3.Learning the groove .
Stay strong guys .Ill talk with ya soon .Jason
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jason
Junior Member
Posts: 72
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Post by jason on Mar 20, 2007 12:58:45 GMT -5
Hey ted you can get way ,way more out of your shirt . Even with your past injurys if you are able to hit 375 raw there is no reason why you couldent hit well over 500 .You are very strong raw very strong ! I have a friend who is strong raw to and he only gets about 80 Ibs out of his shirt when he uses it but the problem is he hardly uses it .And he gets hurt all the time when he lifts .If its not his pec its his shoulder and if its not his shoulder its his arms .Anyways I have told him that if he would lift lift in the shirt more he would have less injurys ,plus he would get used to handeling more weight on a regular basis .I think hes starting to listen after his last injury . Even gene ralchalk jr doesnt go over much 400 raw in training and he hits over a 1000 in bench . Sean Lattimer the same thing . If I lifted in raw meets it would be different but I dont so I just stick to the shirt . Let me know Ted if you need any help with shirt work and Ill be glad to do what I can . But know this your a 600 Ib bencher brother with that Kind of raw max its just going to take a bit of time in the shirt .Jason
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jason
Junior Member
Posts: 72
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Post by jason on Mar 20, 2007 13:00:54 GMT -5
Thanks Tom .Its takin a full year of shirt work and Im still learning all the time lol..Jason
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Post by ted butler on Mar 20, 2007 14:02:07 GMT -5
Hi Jason, thanks for the offer. I have been competing for over 20 years, but I'm kind of stubborn and I stay with single ply. I think my main problem is I don't spend the time in the shirt as I should. I've done touch and go in gym for 450 with Titan Fury. I just changed to Rage X and didn't have enough time to get ready for my last meet, and I couldn't find the groove. I'm going to train in it a lot more and see where I go with it. I have an outstanding squat and deadlift that keeps me in the record books. I only use single ply in squat and deadlift also. I know I could do more if I got double's. I'm a better raw squatter than my training partner, but he does about 50 lbs. more than I do in a meet with Titan double boss. I have found in powerlifting that no matter what kind of experience you have, you can always learn. After all it's what you learn after you know it all that count's. Ted
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jason
Junior Member
Posts: 72
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Post by jason on Mar 20, 2007 15:11:41 GMT -5
Very true ted. What weight class are you lifting in? I hope you like the rage x . I tried it for a few moths but I just like denim better . Its just more comfortable to me .I have lifted in the fury as well and I liked the rage x better than the fury . Anyways good luck Ted with your shirt work I know the more your in it the better it will go ,I guess thats true for anything though .Talk to you later Jason
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jason
Junior Member
Posts: 72
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Post by jason on Mar 20, 2007 20:51:59 GMT -5
DE Bench tuesday 3-20-7
Pinky on ring ,95 Ib bar weight plus on set of chain x3
ring finger on ring same as above x3
index finger on ring same same as above x3
Pinky on ring floor press
135x20
155x20
185x8
225x5
Rolling DB 4 sets x 10
pulldowns 4sets
Rear delt work 4 sets
Hammercurls 3sets
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