MACHIN3 training, preparing for Oct. 3rd VEGAS WORLDS

[MACHIN3]

Originally Posted by gaspers04

Good luck Machine, Ive never competed but I have the utmost admiration for you guys/gals.

A Lieutenant that I work with is going this year. His name is Mike Frizzell I think he is about 50 or so...sorry for the hijack.

What weight class?

Originally Posted by BendtheBar

Not sure I could twist my wife's arm for that.

haha I am in the same boat. I may not make it to that one. Although ti would be awesome!

[BendtheBar]

I'm kind of hoping they change their mind. Not too many US guys heading over seas.

[gaspers04]

Hes prob around 225-240.

[gaspers04]

Here it is, 220 Masters. WABDL. Il record for Bench, forgot what his DL was.

Attachment 1787

[MACHIN3]

Originally Posted by gaspers04

Here it is, 220 Masters. WABDL. Il record for Bench, forgot what his DL was.

Attachment 1787

Awesome! 500lbs,he used a bench shirt but still 500lbs is 500lbs!

He will be lifting RAW if he is competing with me in vegas, I will keep an eye out for him.

I will be in the 220 division, and I may drop down to 198 for my next meet.

[MACHIN3]

Originally Posted by BendtheBar

I'm kind of hoping they change their mind. Not too many US guys heading over seas.

Yeah i would like to see Canada or the US, so some people could drive or just a short flight if needed.

[MACHIN3]

Training Day 5 of 28
Volume/Weakness Training

BB Bench Volume

045 x 6
095 x 8
095 x 4
135 x 5
185 x 5
225 x 10
250 x 8
285 x 6
275 x 8
245 x 10

Doing Bench press with over 5 reps is still volume for me, it was nice to use a little weight though with 285 x 6, 275 x 8.
I am getting ready to start repping out in the 300s soon...


Deads


045 x 6
135 x 5
225 x 5
315 x 5
375 x 3
375 x 4 plus 40lbs of chain
375 x 5 plus 40lbs of chain
375 x 4 plus 40lbs of chain
405 x 2 plus 40lbs of chain

ABs
5 sets

Lat Pulldowns

6 sets of 10

lunges

3 sets of 10


It took around 90 mins



I currently hold 4 National records in 100% RAW and I hope to smash all of them plus add some in the military division as well as open and my age bracket. I could come back with 9 National records, I am going for 7+

[gaspers04]

Nice work Machin3! I need to invest in some chains.

[MACHIN3]

Originally Posted by gaspers04

Nice work Machin3! I need to invest in some chains.

You totally should, they are an amazing tool for explosive work. A great way to blast through sticking points.

[MACHIN3]

Volume/Weakness Training

Competition Squats

045 x 5
045 x 5
135 x 5
185 x 3
225 x 3
225 x 1
315 x 1
355 x 3
340 x 5
340 x 5
340 x 5
285 x 8 Drop set




Competition Grip BB Bench

045 x 6
045 x 6
105 x 8
135 x 5
225 x 5
275 x 5
305 x 5
305 x 5
305 x 5
305 x 5


ABs
5 sets





Well after 5 days off of the gym and enjoying some sun in the Canadian Rockies I came back and did some work.



Finally I got to use some weight on the bench, the 305 was good but not too much of a struggle. I workout alone and I think with a spotter it would have been much easier. It is always a pain to un rack it.

squats were ok but they are really weak, I hope to continue to bring them up.