200 replies to this topic

[widowmaker]

A little about myself:
Powerlifting is my game. I lift raw, with wraps and belt. Thought about equipment, but it's still just a thought. I compete, competitively on the local circut around the way. Haven't competed lately due to a knee injury which will soon require surgury. No, thankfully it's not the acl. I will be entering some bench competions until I am able to do full or push/pull meets again. I have been a competitive powerlifter for about 4 years now.

Been strength training since I was 12. Which is about 27 years. Have done some bodybuilding in my earlier years. Nothing competitive, with any sanchening. Carried the male fitness model look for many years, up until about 2 years ago then I started gradually losing my 8pk, yes I had an 8 pk. I am however, patiently losing weight to re-gain it and to get back into the 198's.

My titles are as follows:
2002-2004 Several small-town (non-sanchened meets)
2004 Quest For Life 198 division; 1st place
2004 IronboyPush/Pull Classic 198 division; 1st place
2004 Ironboy Deadlift Championships 198 division; 1st place
2005 Ironboy Push/Pull Classic 220 division (bench only); 1st place
2005 Charlotte "DogHouse" Benchpress Champiomships 220 division; 1st place

More meets to come, later on.

In the past 2 years I have battled through an elbow injury, which I am bringing my upper body strength back in great progress. Battling through a recurrent knee injury, which the specialist has just now put me on some therapy/stabalization work and that is good. I personally think everyone needs some stabalization work blended into their programs to better the integrety of thier joints and connective tissue.

I see some good friends here and have faith that I will make more. I'm here to contribute as well as pick up some pointers to take me to the next level. With that being said, here is my log.

Widowmaker

[widowmaker]

Mon. 7.10.06

Today's max effort on bench:

rotator cuff warm-ups:
1x5x12 (elbows out)
1x5x12 (elbows front)

bench:
Texas power bar (enuff said)
2x45x12 (close-grip) pause
1x135x8 (close-grip) pause
1x135x8 (mid-grip pinky on ring) pause
1x185x3 (mid-grip pinky on ring) pause
1x250x1 (competition grip- index finger on ring) pause
1x315x1 (competition grip- index finger on ring) pause
1x350x1 (competition grip- index finger on ring) pause
1x375x1 (competition grip- index finger on ring) light pause or
touch and go NO BOUNCING.
NEW MAX!

Not bad after recovering from an elbow/bicep injury last summer
and no heavy benching off my chest (max effort wise) until now.
Got some good floor press work and lots of board press work
I will be posting soon.
Sorry Bros, didn't get any vids this time but I will get some and post them also.

Widow

[widowmaker]

Fri. 7.14.06

Rotator cuff work:
2x5x12

Lion/Ox's:
2x15x12

Floor Press:
2x45x12
1x135x12
1x185x8
1x225x5
5x275x3
Haven't done these in over 9 months trying to get back up to 365x3.

Behind Head Tricep Extention:
4x35x6-10 (slow down [bottom of dbell to top of ears]/xplode up [break then push into lockout].

Rack-PIN Deads (3 hole):
1x225x8
1x315x5
1x405x3
3x455x3 (stopped here on this exercise/injured index finger at work and started bleeding a lot).
Stopped bleeding. Decided to do some accessory work.

Glute/ham:
3xmyselfx10

Cable Rear Delts:
5x30x6 (3 sec hold at top)
Barbell Shrugs:
5x225x6 (3 sec hold at top)
These two exercises were supersets.

Hanging Knee Ups:
5x myselfx12 (these I do with more hip curving [pushing my feet back and up toward my buttocks] at the bottom to get more out of my lower abs).

Powerwalk on treadmill: 15 min.

I love any variation of trap work I can do to build some monsterous size traps.

Later,
Widow

[widowmaker]

Wed. 8.2.06

Rotator cuff/ Lion/Ox's

(superset)
Cable Rear Delts:
3x40x6
Barbell Shrugs:
3x265x6

(superset)
Barbell Rows: (reverse-grip/close grip)
2x155x6
Puldowns: (24" d-ring/palms facing each other)
2x150x6

Glute/Ham: (full forward stretch at the bottom)
3x10x10

Got to keep some back work in the game for a few more weeks then I
will start dropping access. work starting about 3-4 weeks out from the meet.

Widow

[widowmaker]

Firday 8.4.06

Rotator cuff warmups

Bench:
2x45x12
2x135x8
1x225x5

4 Board Bench:
1x315x3
1x405x1
1x455x1
1x495x1 (miss)
1x495x1 (hit)

Cable Tri. Ext.:
1x110x6-10
1x140x6-10
1x180x6-10

Hanging Knee Ups:
3xmyselfx12

Stretching for 10 min.

Excited today. Had some Bros I haven't seen in a while come and train with us at the gym this evening. Tavis "Monster" Mash and Chris "OX" Mason and their crew came by tonight. This one corner of the gym was kickin' with so much intensity that everyone else there had to stop and stare. AHH! It was so cool to have everyone back togather again. We're gonna have to get togather like that more often. Oh! My bad - I don't if anyone has heard of OX and Travis but they are elite WPO powerlifters. Sorry about that.

Later,

Widow

[widowmaker]

Monday: 8.7.06

Rotator cuff/Lion-Ox's

Bench:
2x45x12
2x135x8
1x225x3 pause
1x275x1 "
1x315x1 "
3x340x2 "

Cable crossovers:
3x55x12 pushdown and squeeze hard at the bottom

Hammers:
2x60x6

Jack-knife crunch:
5xmyselfx12

Powerwalk:
1xmyselfx15min.

Felt strong and energized today.

Widow

[widowmaker]

Wed. 8.9.06

Rotator cuff work

In rotation as/of giant sets:

Cable Upright Rows:
1x20x12
1x40x12
3x70x12

Cable Shrugs:
1x40x12
1x80x12
3x100x12

Low Cable Rows:
1x60x12
1x90x12
3x120x12

Glute/ham:
3x20x10

Kinda like bodybuilding, huh?
Just feeling out some numbers today.

Widow

[widowmaker]

Fri. 8.11.06

Rotator cuff work

Reverse Band Bench
(in rack w/green bands):
1x135x8
2x225x8
1x315x5
1x405x3
1x500x1 (missed)
(not sure what happened here, still felt strong-lots of energy still left, oh well time to move on)

Floor Press:
1x225x1
6x275x3

Cable Tri Ext.:
2x180x6-10

Hanging knee-ups:
5xmyselfx12

One of my Bros (TC) was in the gym before me and had already set the rack up for reverse and asked me to join him in the workout. So I did this then went to floor presses in the rack when I was finished with that. Then continued on with my regular training.

Widow
_________________

[widowmaker]

MON. 8.14.06

Rotator cuff work

Bench:
2x45x12 pause
2x135x8 "
1x225x5 "
5x300x3 "

Cable crossovers:
3x60x12

Jack-knife crunch:
2xmyselfx12

The Lion King (my Bro) was lookin' strong tonight.

Todays workout was good and strong. Talked to specialist toaday about my knee. He going to do surgery on my knee. It's cool though. Outpatient surgery.
Then 3 weeks to recover - then theropy. Then the green light to start training legs again. He says until then - no stress bending or bent knee pushing i.e. climbing ladders, many steps or pushing while maxing on the bench. This means no - contest along with $200 to fix my car. Oh! Well. Hold my head up and catch a later meet this fall/winter.

Widow

[widowmaker]

Fri. 8.18.06

Rotator cuff work

Floor presses:
2x45x12
2x135x8
1x225x5
5x300x3

Cable extentions:
2x190x6-10

Hanging knee ups:
5xmyselfx12

Felt really strong today on floor presses. May need to re-evalueate for more weight in another cycle.

Widow

[widowmaker]

Mon. 8.21.06

Rotator cuff

Bench:
2x45x12
2x135x8 pause
1x225x5 "
1x275x1 "
5x325x3 "

Cable crossovers:
3x70x12

Short and sweet today. Worksets on bench felt heavy today.
I take the blame for my own short comings.
My Bro, Lionking you did very well tonight on those 4-board presses.

Later,
Widow

[BD_554]

Welcome and those are some nice numbers bro!

[widowmaker]

Thanks for the feedback, Bro.

Widow

[widowmaker]

Mon. 8.21.06

Rotator cuff

Bench:
2x45x12
2x135x8 pause
1x225x5 "
1x275x1 "
5x325x3 "

Cable crossovers:
3x70x12

Short and sweet today. Worksets on bench felt heavy today.
I take the blame for my own short comings.
My Bro, Lionking you did very well tonight on those 4-board presses.

Later,
Widow

[Fender]

Welcome to VIP.
Keep posting...you've got some nice #'s for sure.