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Reload this Page RPS February 8, 2014 Barno-Newman Classic
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Default 12-16-2013, 09:41 AM

Video from yesterday training, 15 December 2013...getting ready for my RPS Meet on Feb 8, 2014

[ame="http://www.youtube.com/watch?v=qs7wXbIzUy0"]RPS Feb 8, 2014 Meet Prep - 1morerep - powerlifting!!! - YouTube[/ame]

[ame="http://www.youtube.com/watch?v=uI4kWbdNKow"]RPS Feb 8, 2014 meet prep Part II; 1morerep, Powerlifting!!! - YouTube[/ame]
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Default 12-21-2013, 12:50 PM

Some action from 16 December squat session...

[ame="http://www.youtube.com/watch?v=s7ZIt5-Yetg"]315lbs x 5 pause squats - 1morerep - MOV010 - YouTube[/ame]



Sunday 16, 2013

Front Squat (add 10lbs for Texas Squat Bar)

1 x bar x 10

1 x 135 x 5

1 x 225 x 5

1 x 315 x 5

Squat

3 x 405 x 3

1 x 405 x 2 (1 set of chain)

1 x 405 x 1 (2 set of chain)


Pause Squat

1 x 315 x 5

Goodmorning

2 x 225 x 10
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Default 12-21-2013, 12:51 PM

Today...Saturday, 21 2013

...training log looks as follow!!!

Bench with 1 board

1 x bar x 10

1 x 135 x 3

1 x 190 x 12 (plus 2 reps)

1 x 230 x 6

1 x 265 x 5

1 x 305 x 3

dead press

1 x 305 x 5

bench press w/ sling shot

1 x 305 x 5

1 x 325 x 3

1 x 375 x 1

OHP

3 X 145 X 5

Done for the day...I think the dead press are good but I need to go a little bit lighter or set the pin a little bit higher. Will see next time.
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Default 12-25-2013, 06:23 PM

WED, 25 2013 (XMAS)

1 x bar x 10

1 x 135 x 3

1 x 190 x 12

1 x 230 x 6

1 x 265 x 5

1 x 305 x 3

2 x 325 x 4

w/ sling shot

1 x 405 (easy)

db row

1 set 130lbs (2 minutes) *challenge somewhere else*

20/rh
19/lh

OHP

2 X 135 X 10

super done for the day!!! Merry Xmas!!!!
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Default 12-27-2013, 12:33 PM

27 December 2013

Front squat

1 x bar x 10
1 x 135 x 5
1 x 225 x 20 (Challenge)

Dl

1 x 135 x 5
1 x 225 x 5
1 x 315 x 3
2 x 405 x 5
1 x 315 x 5

Goodmorning

3 x 225 x 10

GHR
4 X 5

13in. Box jump 40lbs vest

2 x 10

* I may go later to the Sauna but not sure yet. May update later!!!
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Default 12-29-2013, 03:55 PM

DB Press (flat)

3 x 110 x 8

OHP

3 x 145 x 10

DB Shrug

3 X 130 X 40 (STRAPS)

Over Head Tri's Ext

3 x 115 x 10

Tri's Pull Down

1 x 70 x 12 (slow motion)

1 x 70 x 15 (fast)

1 x 70 x 12 (slow)

Felt good during the whole session; hit the sauna for 20 minutes to stretch and relax. Great day so far!!!
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Default 12-31-2013, 11:48 AM

December 31st, 2013; Last day of the year!!! I finish my routine supppppeerrr awesome. I'm burned/tired/in pain on my right ham (not injury pain/just weakness leaving the body). I confirmed one of my weak links. I guess I need to work on it.

However, everything is looking good for this meet.

Cambered Squat bar (no belt/no wraps)

1 x 135 x 10

1 x 225 x 5

1 x 315 x 2

1 x 405 x 2

1 x 455 x 1 (w/belt)

1 x 495 x 1 *** w/belt/knee & wraps but not on video...high & unstable bar. Call it high about 2 inches due to lack of spotter!!! Not trying to get hurt at this point!

lock outs (no belt)

1 x 135 x 10

1 x 225 x 5

1 x 315 x 5

1 x 405 x 3

1 x 495 x 3 (with belt)

1 x 585 x 3

1 x 636 x 3

1 x 705 x 1

GHR (BODY WT)

3 x 5

Getting some fluids to go to the post gym and visit the sauna!!!

[ame="http://www.youtube.com/watch?v=8fwl5Jq6fIQ"]Cambered Squat Bar Powerlifting RPS 2014 Training 1morerep - YouTube[/ame]
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Default 01-02-2014, 09:00 PM

January 2nd, 2014

Bench press

1 bar x 15

1 x 135 x 3

1 x 190 x 12

1 x 225 x 6

1 x 275 x 5

1 x 305 x 3

4 x 315 x 4 (easy all 4 sets)

BP Overload

1 x 405 x 2 w/ sling shot

1 x 405 x 3 w/ sling shot & 1 board

1 x 405 x 2 w/ sling shot/1 set of chain (aprox 50lbs) & 1 board

* Try with two chains but was too much w/o a spotter to unrack!!!

[ame="www.youtube.com/watch?v=DHEcPRnR7E0"]Bench Press Overload Training January 2nd; RPS 2014 Barno Classic Powerlifting Training - 1morerep - YouTube[/ame]

DB military press

3 x 45 x 15

db shrug

2 x 125 x 30

db row

2 x 125 x 10

Numbers are looking good, easy and consistent!!! I hope to hit 405 NLT summer!!!
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Default 01-03-2014, 08:24 PM

03, JAN 2014

Deadlift day...

I did some experiment while training at the same time. There is a movement (in my opinion) from the "Youtube warrior experts" about the high belt while deadlifting and squatting. I seen some big numbers (minority) but that doesn't mean that is good for everyone. Ck my result!!!

Conventional deadlift (no belt)

1 x 135 x 3
1 x 185 x 3
1 x 225 x 3
1 x 275 x 3
1 x 315 x 2
1 x 365 x 2

* here is* w/ belt

1 x 405 x 2 - Conventional deadlift High belt; Felt heavy, really hard, and felt pain in the front rib cage

1 x 405 x 2 - Conventional deadlift low belt; Felt better but looks like way too long on the way up

1 x 405 x 1 SUMO deadlift High belt; Felt the same pressure as the first set. Don't like high belt at all.

1 x 405 x 1 SUMO deadlift low belt; Way to strong, super faster and felt better. No pressure at all!!!

SUMO DL

2 x 365 X 5

Good morning

3 x 225 x 10

Done for today. Now I know how this variants will affect my body and lifts..no room for mistakes!!!
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Default 01-06-2014, 09:54 PM

Jan 06, 2014

BENCH (warm up w/1 board)

1 x bar x 10
1 x 135 x 3
2 x 225 x 5
1 x 275 x 5

BENCH Heavy set (no board)

4 x 315 x 4

OVERLOAD

1 X 405 X 2 (Original sling shot RED)
1 X 415 X 2 (Mad Dog sling shot BLK)
1 X 425 X 4 w/ 1 board (Mad Dog sling shot BLK)

1 x 365 + 50lbs chain x 3 (Mad Dog sling shot BLK)
1 x 405 + 50lbs chain x 3 w/ 1 board (Mad Dog sling shot BLK)

[ame="http://www.youtube.com/watch?v=syA8gwRJKTY"]Powerlifting Competition TNG for RPS Barno Feb 2014 Meet - 1MOREREP - YouTube[/ame]

DB FLIES

3 x 35lbs x 10

LAT RAISE

3 x 25lbs x 10

Over Head TRI’S Ext

3 x 125lbs x 10

Last edited by 1morerep; 01-06-2014 at 10:31 PM.
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Default 01-08-2014, 08:42 PM

Jan 08, 2014

Squat

1 x bar x 5
1 x 135 x 10
1 x 225 x 3
1 x 315 x 3
1 x 405 x 2
1 x 455 x 2
1 x 455 x 1 + 1 set chain (high)
1 x 455 x 1 + 1 set chain (less high)

Goodmorning

2 x 225 x 10

Done. Feel tired. Been working during the day and is messing up my training schedule. May need to train during lunch time. But cannot train at the end of the day...100% for sure.
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Default 01-11-2014, 05:24 PM

January 11, 2014

Bench

1 x Bar x 10

1 x 135 x 10

1 x 225 x 3

1 x 275 x 3

3 x 320 x 4

1 x 320 x 5

db row

3 x 125 x 10

Arnold Press

2 x 45 x 20

1 x 45 x 17

Shrug

3 x 125 x 20

incline bench Reverse db Flies

3 x 20 x 20

Brought the PAIN with some old good 80's music. Tomorrow is lower body and I will post some of the videos from both days. Ck sit out!!!
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Default 01-12-2014, 08:49 PM

12 Jan 2014

deadlift

1 x 135 x 5
1 x 225 x 4
1 x 315 x 3
1 x 405 x 2
1 x 475 x 1

1 x 475 x 0 - failed

2 x 405 x 3

* notice that my hips are shooting up early when deadlifting anything over 405...need to ck technique and take my time during set up on my next session. Thanks for technology!!!

goodmorning

1 x 145lbs + 100lbs in chain x 10
1 x 195lbs + 100lbs in chain x 10
1 x 235lbs + 100lbs in chain x 10

1 SET overhand SLDL X 1 MINUTE

31 REPS @ 225LBS
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Default 01-13-2014, 07:41 AM

Some of Saturday 11 and Sunday 12 highlights...

[ame="http://www.youtube.com/watch?v=3ZVDrX2VvZk"]Bench press 1 x 320 x 5 powerlifting RPS 2014 Training - YouTube[/ame]

[ame="http://www.youtube.com/watch?v=fEjYyh2E5NE"]db row 1 x 125 x 10 RPS Barno training Feb 2014 - 1morerep - YouTube[/ame]

[ame="http://www.youtube.com/watch?v=7aScmN-NOAU"]Y Goodmornings 1 X 235 + 100LBS CHAIN X 10 - 1morerep - YouTube[/ame]

[ame="http://www.youtube.com/watch?v=5FtNJ-MU8Ak"]Z SLDL 225lbs 31 X 1 minute 1 morerep RPS Training 2014 - YouTube[/ame]
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Default 01-15-2014, 05:39 PM

January 15, 2014

Easy day. Decided to hit accessory upper body day today & lower body tomorrow. The plan is hit the gym hard on Sunday and Monday and set my next meet openers.

EZ Curl

3 x 100 x 8

Shrug

3 X 100LBS X 50

1 X 100LBS X 40

DB Row

3 x 100 x 12

Over head Tri's ext

2 x 100lbs x 15

1 x 100lbs x 12

Short and sweet. Letting my shoulder rest some to hit some good stuff on Sunday. Hit the sauna and "I FEEL GOOD"!!!
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Default 01-16-2014, 07:48 PM

16 JAN 2014

225 x 3
315 x 2
405 x 1
475 x 1
495 x 1

2 x 405 x 3
1 x 405 x 5

Goodmorning

3 x 225 x 10

GHR

3 x 6

JANUARY 16, 2014

225 x 3
315 x 2
405 x 1
475 x 1
495 x 1

2 x 405 x 3
1 x 405 x 5

Goodmorning

3 x 225 x 10

GHR

3 x 6

[ame="http://www.youtube.com/watch?v=1OOAQzcg4_M"]3rd set deadlift 405 x 1 Training Barno Classic Feb 2014 - 1morerep - YouTube[/ame]

[ame="http://www.youtube.com/watch?v=QiTek6ameaA"]4th set deadlift 475 x 1 Training Barno Classic Feb 2014 - 1morerep - YouTube[/ame]

[ame="http://www.youtube.com/watch?v=mXzS9-YAdnk"]5th set deadlift 495 x 1 Training Barno Classic Feb 2014 - 1morerep - YouTube[/ame]

[ame="http://www.youtube.com/watch?v=5YCmMfGokSo"]6th set Deadlift 405 x 3 Barno Classic Feb 2014 1morerep Training - YouTube[/ame]

[ame="http://www.youtube.com/watch?v=A3vP2cBwirU"]7th set Deadlift 405 x 3 Barno Classic Feb 2014 1morerep Training - YouTube[/ame]

[ame="http://www.youtube.com/watch?v=RHvXNQHmddo"]8th set 405lbs x 5 - RPS Barno Classic Feb 2014 1MOREREP Training - YouTube[/ame]
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