Firehawk's Powerlifting Journal - Page 2

**Firehawk** · 07-Dec-05, 10:05 AM

I do tuesday workouts at home but will probably start going back to the gym on tuesday nights. I was doing this because i was helping my friend with his bench routine first and then I'd go home and do my workout. I'm the only one he knows and trusts to hand off 365 lol. I had to hand him 420 before and because of his setup it is very tough. He has one of those racks with these hooks that slide up and down on one side of it, but the J hooks are more like L hooks where the lip is vertical and about 2 inches so i have to literally pick the weight up and hand it out.

Plus i know how to spot him properly, he trusts me i guess.

I'll be back to the gym tonight. i can't wait. I'm going back to Military presses tonight (well seated BB presses).

**rangers97** · 07-Dec-05, 11:22 AM

Quote:

Originally Posted by Firehawk

I'll be back to the gym tonight. i can't wait. I'm going back to Military presses tonight (well seated BB presses).

Do you like these better than the db presses? I know you can lift more weight with the barbell, but for some reason, my shoulders feel like they get a more proportioned workout from the dbs as opposed to the barbell, where I feel the majority of the stress is on the front delts. It's just that with the dbs you are lowering the weight more centered on your shoulder as opposed to in front like with the barbell. I dunno

Of course, now that I am working out at home, it might be hard to "clean" my homemade dbs up to my shoulders with 25 pound plates attached to them, so I might be forced to use the barbell.

**Firehawk** · 07-Dec-05, 12:33 PM

I alternate weekly, one day BB next day DB.

Arith · 07-Dec-05, 02:00 PM

Hi Firehawk, it nice to see you back at the weights. I know what its like to come back from a surgery (had a disk removed from my spine earlier in the year) and it's not easy. Ill be watching and cheering.

**maverick** · 07-Dec-05, 04:34 PM

So what does a guy your size with your workout schedule eat on a cut? How many calories, whats your macronutrient split? Are you doing cardio also?

BTW, we better get more than an ambiguous picture of an arm or chest when you get down to 240!

**Firehawk** · 07-Dec-05, 05:47 PM

When i get to seeing my abs, don't worry, i think the entire internet will see my pics LOL.

I eat around 2500-2700 for cutting, try to keep on low end on cardio days, and i do cardio 3 days a week.

What i have done lately and it's helped, is eaten carbs only around my workouts monday through thursday, then on friday i dont work out but i carb up a bit to around 3200 calories or so because my big heavy days (heavy squat/dead and heavy bench are saturday and sunday). So i feel strong when i carb up friday, then i take cheat meals on saturday of wahtever as long as it's not like 8000 calories, and i try not to eat pure sugar like ice cream. Then sunday after i'm done benching around noon, i drop the carbs out again after post workout meal and repeat this cycle. I've seeen about 2 lbs fat loss a week when ive been consistent and accurate.

I try to stick with brown rice, stuffing, and for simple carbs post workout if i have any, Orange juice. Then for protein ill eat egg whites or chicken, but mainly alot of whey protein shakes. My diet doesn't change much and i like it that way.

Yes i know there's not many veggies in my diet, yes i know that sucks, no i probably wo'nt make a big effort to change it lol.

**Firehawk** · 07-Dec-05, 08:52 PM

Speed Bench/Heavy Triceps+SHoulders
(Although today I used light weights on shoulders)

Speed Bench

135 9 sets of 3, 3 sets per grip
Done with no pause but i stop the weight Just before it touches me and go. Pull it down hard then drive it back hard.

V Grip Pushdowns

80 3 x 8
All very easy

Overhead Rope Extensions

50 3 x 8
All very easy

BB Seated Shoulder Presses

45 x 13
95 x 10

135 x 8
135 x 8
135 x 9 one extra for good measure (actually lost count lol)
Man the seat was sliding backward on the first two sets, had a guy stand on the back for me on the third set. The weight was light. I've done 185 x 5 at my strongest point. In about 4 weeks i'll be back to the heavy weights i think.

DB Front Raises

30s x 20

Lateral Raises

20s x 20 (STRICT!!!!!!!!!!)

Rear Delt Pulldowns ( Lat pulldown to forehead) - Done on new plate loaded machine, very heavy machine too.

140 x 20
140 x 20

Ab work with blue band (biggest band we got)
3 sets of 10

Done. Good workout for the first one back. I felt better than i did yesterday.

Maverick there were a couple guys in there when i got there, know their powerlifting sh*t very well and are very strong, and ALWAYS train together. One is soon to be an 800+ bencher and the other is a 600+ bencher. They did shoulder work today too, and i saw them doing a TON of reps. I asked them what they were doing, they do 12 shoulder exercises for 120 reps, 10 reps per shoulder exercise. Today they used 20lb dumbbells and just kept going, changing the exercise every 10 reps. I asked if they were doing it to get blood in their shoulders for recovery and they said it really has built their shoudler girdle with alot of muscle since they started it. They also said they have had virtually no shoulder problems anymore as well since doing it. Also builds the rotator cuffs a great deal. Basically the routine is FOR rotator cuff work but they said they've really noticed alot of size gain in their shoulders.

I will have to try it i think when i start bulking again, or maybe before that who knows. It's working evidently lol. 12 execises, 10 reps a piece, all one right after the other. I thought about Maverick when i saw them doing this (i mentioned these guys and them doing this stuff before in another thread somewhere if you remember reading it).

And people said powerlifters don't care about size. HAH!

**rangers97** · 07-Dec-05, 09:15 PM

Quote:

Originally Posted by Firehawk

And people said powerlifters don't care about size. HAH!

I sense a great disturbance in the Force.....

**Firehawk** · 07-Dec-05, 09:17 PM

Rangers,

I was talking to Clay today while i was doing my Seated Presses and he told me he worked up to 405 x 8 back in his bodybuilding days. That is SICK weight. Also asked him what his max raw bench is. He said fairly recently he did 615 x 3. Just crazy.

**rangers97** · 07-Dec-05, 09:24 PM

Quote:

Originally Posted by Firehawk

Rangers,

I was talking to Clay today while i was doing my Seated Presses and he told me he worked up to 405 x 8 back in his bodybuilding days. That is SICK weight. Also asked him what his max raw bench is. He said fairly recently he did 615 x 3. Just crazy.

405 for 8 huh? What does he weigh?

gcs118 · 07-Dec-05, 09:45 PM

405 x 8 on overhead press is absolutely ridiculous. That is sick.

**Firehawk** · 07-Dec-05, 09:55 PM

Quote:

Originally Posted by rangers97

405 for 8 huh? What does he weigh?

Does it really matter?!?!? lol Thats 405 x 8 MILITARY PRESSS I dont know what he weighed at the time. probably around 350-375.

He does 405 x 15 for speed reps on the bench as a drop set after heavy bench sometimes, and he does it in 1 breath. he said as soon as he loses his breath he racks the weight.

**rangers97** · 07-Dec-05, 10:12 PM

ok you're right, either way that is insane. And the speed rep thing is kinda nuts too. But lets face it, the guy is one in a million and that's what one in a million people do. And also, put it into perspective...the guy is 350 pounds!! And probably built like a truck, his arms are probably bigger than my legs, lol.

**Firehawk** · 07-Dec-05, 10:40 PM

Yeah he's built like a truck alright. 5'10 350. You do the visualizing. He's a legend in powerlifting, one of the best in the world. So yeah, one in a million lol.

**maverick** · 10-Dec-05, 11:12 AM

Jeez, does he turn sideways to get through doorways? How does he even get into a car?