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ayezer
04-03-2011, 12:23 PM
well training for bench press with shirt was ranked top 15 in wt class 2 years ago py powerlifting usa and feel clsoe to that now
however look on this website and still gets me to want to compete again
however feel look terrible at 167-169 competed at lightweight
last contest pics attached.

Thanks for any thoughts.

freebirdmac
04-03-2011, 12:43 PM
Get back into it!

ayezer
04-03-2011, 12:44 PM
thanks freebirdmac

Mac
04-03-2011, 12:48 PM
I prefer to have a six pack in the summer, and 4 in off season. We are close to the same bodyweight, I am now 160 at 5' 4.99995" I try to not take my shirt off at this weight, but that's just me.

You'll bounce back quickly so what's hold you up?

ayezer
04-03-2011, 01:30 PM
I had put up some big bench numbers in bench with shirt at 165 just missed 495 ended next meet easy 455

jsut put my 2 ply shirt for first time in at least 2 years and 405 now with shirt was easy to about 1 1/2 to 2 board had at least 3-4 reps

looking to get mid to upper 400s maybe 500 at 165 but tough to do both.

Mac
04-03-2011, 01:42 PM
I had put up some big bench numbers in bench with shirt at 165 just missed 495 ended next meet easy 455

jsut put my 2 ply shirt for first time in at least 2 years and 405 now with shirt was easy to about 1 1/2 to 2 board had at least 3-4 reps

looking to get mid to upper 400s maybe 500 at 165 but tough to do both.

That's some big numbers for a 165#. My best bench was a 495 touch and go, wide grip, extreme arch, hitting lower chest. Then one spotter lifted on one end, and not the other and ended my heavy benching.

I doubt I could get 260 right now with the aches in my shoulder.

How old are you? You realize this is the geriatric center right?

freebirdmac
04-03-2011, 01:44 PM
how old are you? You realize this is the geriatric center right?

lol!!!!!!!

ayezer
04-03-2011, 02:08 PM
I wll be 46 in May however have good genetics shoulders are good still.

But I am talking about benching in shirt which is a huge difference,
single or double it is different form and techniques.

But to focus it takes away from training the muscle dev for leg and back.

best raw 335 in gym at bw of about 172 but it was good form.

ayezer
04-03-2011, 02:17 PM
below are some pics I am at the top I got killed
but with pause almost had 330 touch-n-go330 and next attempt and got
no lift.



http://www.houseofpain3.com/wlsnews/index.php?m=05&y=09&entry=entry090510-234353

KevinCouch
04-03-2011, 06:14 PM
Your thickness in your physique resonates from your powerlifting....
If you plan on getting back on stage, we're ALL behind you!
Go for it.

ayezer
04-03-2011, 06:32 PM
Kevin thanks alot coming from you really appreciate it.
I am going to try to get there again
will see have some family issues not as serious as yours but still being on this board definately helps me to get going.

mrky03
04-04-2011, 08:24 PM
Go for it! Impressive numbers on the bench!

ayezer
04-04-2011, 10:27 PM
Thanks mrky03 just want to specify agin it is with a bench shirt it is dirrent then raw teher still needs to be some raw strength.
Still have the bb urge to seeing everyone here.

NEEDTOBUILDMUSCLE.COM
04-04-2011, 10:30 PM
HAHA I love seeing this! Nothing better than seeing people how never give up and life. Go for it bud!

ayezer
04-05-2011, 09:01 AM
thanks alot Needto buildmuscle.

mkris7
04-21-2011, 03:32 AM
Get back in it, thats what we are her for....I am sure you will do great!!!!

ayezer
04-21-2011, 08:16 PM
thanks mkris7 will see seeing results of state meet in my state is has gotten my interst stirred again.

ayezer
04-23-2011, 12:01 PM
actually had my bench meet last week results are still not posted
weighed in at 163.4 lbs.
I chickened out I went single ply which is alot more like raw than 2 ply and I can sure bench alot more in it but just did not practice enough in to feel confident in the pause but got 375 easy on second probably opened to light and went to 400 and the weight was not heavy but the bar went back over my head as the shirt moved as I was holding the bar and waiting for the lift off. I think it is ranked top 6 bench over past 2 years by powerlifting watch for over 40 and single ply still alot to go but seeing the bb contests starting getting me itching for that too.

I wish I could post the video something is either wrong with my camera or disc I can watch it but not post the video online.

ayezer
04-26-2011, 08:47 PM
try to get more size some raw power not sure my bw
bench raw 185 x3 225 x 3 275 x3 off 1 board 295 x 2 off 1 board 315 x 1 plus rep 2 half way up 1 board 325 x 1/2 rep forced.

ayezer
04-28-2011, 09:02 PM
back today

pullups wide and shoulder width grip 5 sets 12-15 reps

reverse grip rows in smith machine 4 sets 8 reps 1 plate plus a 10

reverse grip pulldowns 4 sets 8-12 reps

shrugs in smith machine 2 45s each side 4 sets 10 reps

KevinCouch
04-29-2011, 09:09 AM
What's your diet looking like right now? Have you decided if you're going to compete again?

Hammerfit
04-29-2011, 09:35 AM
very impressive numbers especially at your weight, but at any weight that is awesome. Most be nice to still have functional delts! Mine are just for looks lol!

ayezer
04-29-2011, 10:15 AM
Thanks
lucky with shoulders I really stopped doing heavy behind the neck presses years ago and that I think has save my shoulders plus just some luck.
My diet is not great I have alot of family and financial stuff always but want to start cleaning up diet next week not sure about bb comp when but going to start more of offseason bb training for lower body which is what needs most healp any way and can't squat heavy any more anyway.

ayezer
04-29-2011, 10:27 PM
more of a tricep workout\

speed bench used to move wt as fast as possible

10 sets 3 reps no more than 30-45 seconds between sets bar paused a sec on each rep

185 pounds and pausing 2 sets wide grip 2 sets pinky on ring of bar
the weight felt easy on all sets except only last rep of last 2 sets.
3 sets med grip and 3 sets close grip 4 sets db triceps behind head

60 db x 8 70 lb x 8 80 lb x 6 90 lb x 5 100 lb x 5

Dadup
04-29-2011, 10:37 PM
you looked great in your contest pic! get back at it! Like Couch said, we're all behind you :yep:

ayezer
04-30-2011, 09:40 AM
Thanks for all support want to do it again just have to pic something but still have some bench contests first.

ayezer
05-01-2011, 03:21 PM
offseason from side need to work alot more on diet but still need alot more size esp from legs will post soon

sorry blurry face flash went off.

ayezer
05-01-2011, 03:36 PM
sorry pic did not download having some computer problems

ayezer
05-01-2011, 04:17 PM
http://http://bodyspace.bodybuilding.com/img/user_images/growable/2011/05/01/424148/progresspic/1fya8EiEE1adWdzDKQYTRH4f1GIKfc279.jpegpic below 5/1/11 sorry for any inconvenience

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/05/01/424148/progresspic/1fya8EiEE1adWdzDKQYTRH4f1GIKfc279.jpeg

ayezer
05-01-2011, 07:41 PM
http://http://bodyspace.bodybuilding.com/img/user_images/growable/2011/05/01/424148/progresspic/1fya8EiEE1adWdzDKQYTRH4f1GIKfc279.jpegpic below 5/1/11 sorry for any inconvenience

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/05/01/424148/progresspic/1fya8EiEE1adWdzDKQYTRH4f1GIKfc279.jpeg


I checked my bodyweight today and slept late for once so did not have a good day for intake but weighed 170 at about 5:40 pm.
I know I have a good bit of bf but if 15% then have 25.5 lbs bf about
if 17% bf then have about 29lbs bf so obviously a long way to go but not going to cut calories only clean diet up and keep a powerlifting base workout except on legs focus more on sweep but continue with basic training too.

mkris7
05-01-2011, 09:24 PM
Good strategy, if you don't have show that puts you on a time limit...Enjoy getting strong, big and lean eating clean. And then when your ready to get on stage again, you will have a big headstart :)

ayezer
05-04-2011, 07:17 PM
leg training leg conditioning is terrible but felt strong

squats 225 6 sets pause at bottom and speed reps 3 reps per set limited resat less than a minute
reverse hypers 4 sets 8 reps
leg extensions 3 sets 12 reps
lying leg curls 4 sets 8-12 reps

ayezer
05-06-2011, 08:29 AM
pulldowns 2 sets 10-12 undergrip
puldowns 3 sets 6-12 reps wide grip to front
pullups wide to front 3 sets 10 reps
reverse grip bentover rows on smith machine 4 sets 1 45 lb plate did not count
shrugs on smith 4 sets did not count up to 2 plates and 2 tens each side
preacher curls 3 sets 10-12 reps
db curls up to 35 lbs 6-10 reps curl both at same time.

ayezer
05-09-2011, 06:38 PM
bench shirt training single ply
315 x 3 raw off 2 board 365 x 3 off 2 single ply shirt 385 x 3 off 2 baord single ply shirt 405 x 1 off 2 board single ply shirt
db bench worked up to 90 lb db x 8

stiff deads off block 145 3 sets 10-12 reps
pullups 4 sets 10-12 bw

was out of town for mothers day my nephews b-day and my b-day.

Hammerfit
05-10-2011, 09:02 AM
bench shirt training single ply
315 x 3 raw off 2 board 365 x 3 off 2 single ply shirt 385 x 3 off 2 baord single ply shirt 405 x 1 off 2 board single ply shirt
db bench worked up to 90 lb db x 8

stiff deads off block 145 3 sets 10-12 reps
pullups 4 sets 10-12 bw

was out of town for mothers day my nephews b-day and my b-day.

Nice numbers!

ayezer
05-10-2011, 09:05 AM
thanks Mike

ayezer
05-10-2011, 08:02 PM
still training to gain size and power and bench press powerlifting however powerlifting has too many organizations and 1 organization asked if I ever cmpeted in another organization against a lifter who was suspended. How should I know these rules make me want to quit the problem is my bench is going up
315 x 3 off 2 board raw today then 335 x1 off 2 board and with single ply shirt got 415 x1 easy off 2 board. my shirt is real tight now must be at or over 170. need to look at another pic not any where as lean as you others but still can see an ab or 2 and no supps at all other than protein powder.

ayezer
05-11-2011, 10:14 PM
95121

ayezer
05-11-2011, 10:15 PM
sorry lousy pic family in bed already

ayezer
05-12-2011, 08:51 PM
back train ing puls 4 set s bw 3 x12 1 x10
db shrugs up 100 lb db x 8
seated cable row cybex up to row 14 x 6 reps

KevinCouch
05-12-2011, 10:03 PM
Good strong workouts! Lookin thicker in the pic..keep it going bro.

ayezer
05-12-2011, 10:27 PM
thanks kevin coming from you means alot for sure

ayezer
05-14-2011, 11:36 AM
eating better and wt up to 174lbs tri training
training speed bench 10 sets close and med bench 195 lbs 3 reps low rest and then close grip 225 x 5 s45 x 3 265 x2 rope tri ext 5sets

ayezer
05-14-2011, 06:54 PM
obviously look terrible when comparing to Kevin and others in precontest but still; doing
powerlifting or mainly bench competition and just got invite to NAPF pro bench meet
a drug tested event and better get shirted bench over 400.
Want to be 180 however before start my diet but not try not to get any more bodyfat or as little as possible.

masterschamp
05-14-2011, 08:07 PM
Sounds like your heart is with the powerlifting, but you have the thickness to do well when you decide to get back on stage again.

Keith

ayezer
05-14-2011, 09:05 PM
want to accomplish a little more in powerlifting or should say bench get thicker at the same time and then get ready for the stage.

ayezer
05-16-2011, 08:53 PM
back training wt 172 today different scale maybe more accurate.
pullups bw 4 swets 12-14 reps last set 10 reps
reverse grip rows using curling bar 4 ets up to 155 lbs 8 reps
db shrups 4 sets 8-13 reps last 2 sets 100 lb db

KevinCouch
05-16-2011, 10:55 PM
back training wt 172 today different scale maybe more accurate.
pullups bw 4 swets 12-14 reps last set 10 reps
reverse grip rows using curling bar 4 ets up to 155 lbs 8 reps
db shrups 4 sets 8-13 reps last 2 sets 100 lb db

IMO nothing better than pullups for back width (and thickness) I also do the reverse grip curl bar rows feels natural for guys our size doesn't it? Keep it up..........good job.

ayezer
05-17-2011, 09:33 AM
thanks Kevin I saw Roelly Rinker doing it (reverse rows with curl bar) I thought it would be better than a bar and yes it hits low on lats better esp yes short arms.
I agree of course I am not your size may bee some day.(kidding well not)

ayezer
05-18-2011, 09:01 AM
busy with work MY medical nutrition and personal training and private nutrition
my wife is going out of town for 2 days and have my son to take care of myself and going to daycare etc going to be a busy 2 days.

Hammerfit
05-18-2011, 09:07 AM
thanks Kevin I saw Roelly Rinker doing it (reverse rows with curl bar) I thought it would be better than a bar and yes it hits low on lats better esp yes short arms.
I agree of course I am not your size may bee some day.(kidding well not)

for a a different angle use a ez curl bar to do the reverse grip rows really effective at hitting lower lats pull to waist and contract before lowering
do this after wide grip rows w straight bar - will blow up ur lats
I always pause and squeeze before lowering bar cant use as much weight but much more effective IMHO than just swinging a heavy bar up and down

ayezer
05-18-2011, 09:14 AM
agree with your strategy 100% I did wide gip pullups 1st then the rows w/ez curl bar
do not need to go heavy esp due to angle yes back felt good.

ayezer
05-18-2011, 07:23 PM
http://www.powerliftingwatch.com/files/forms/2011_USPA_Olympia_Invitational.pdf

Well honered and although not produced my best bench still honored to be on list.

ayezer
05-21-2011, 07:58 PM
have been so busy forgot to log yesterdays back workout until I felt my soreness today
pullups 5 sets 10 1st may have done 12
seated machine widegrip rows 4 sets 8 reps 30 sec rest
reverse grip pyulldowns 4sets 8-10 reps ( 1 heavy set 5 reps then drop for 4-5 sets)
db shrugs 85 x 8 95 x 8 105 x 6 110 x 5

Hammerfit
05-22-2011, 09:08 AM
have been so busy forgot to log yesterdays back workout until I felt my soreness today
pullups 5 sets 10 1st may have done 12
seated machine widegrip rows 4 sets 8 reps 30 sec rest
reverse grip pyulldowns 4sets 8-10 reps ( 1 heavy set 5 reps then drop for 4-5 sets)
db shrugs 85 x 8 95 x 8 105 x 6 110 x 5

Good selection on back work!

KevinCouch
05-22-2011, 02:16 PM
have been so busy forgot to log yesterdays back workout until I felt my soreness today
pullups 5 sets 10 1st may have done 12
seated machine widegrip rows 4 sets 8 reps 30 sec rest
reverse grip pyulldowns 4sets 8-10 reps ( 1 heavy set 5 reps then drop for 4-5 sets)
db shrugs 85 x 8 95 x 8 105 x 6 110 x 5

Nice volume Adam! Gotta love pullups!!!

ayezer
05-22-2011, 02:35 PM
pullups have become my favorite back exrecise
I was going to do weighted but someone stole the dipping belt

ayezer
05-23-2011, 08:55 PM
legs finally more volume
squats in smith sumo stance speed going uop slow down up to 1 plate and 25 each sid 8 reps 4 total sets legpesses 5 sets 8-15 reps

stiff deads db 60 lb db to 100 lb db 8 reps
seated leg curls 4 sets 13-15 reps already could tell going to be real sore

ayezer
05-24-2011, 08:50 PM
well hiot a pr bench in gym off 1 board in single ply bench got 425 and went up ez bw 172-173 at night.

KevinCouch
05-24-2011, 08:55 PM
well hiot a pr bench in gym off 1 board in single ply bench got 425 and went up ez bw 172-173 at night.

STRONG Adam!! I've never been able to bench more than 390 or so raw and that was many years ago. Now no more than 350 I bet tops.

mkris7
05-24-2011, 10:49 PM
Yuh real strong there!!! I think my best has been 405 in my mid twenties w/supplements. Now real heavy for me is no more than 255 (if everything is working that day, i.e, wrist, shoulder ect) LOL :) Seriously though, VERY IMPRESSIVE and great job! :)

BTW, I will be trying to the rows with a curl bar tomorrow, they sound wicked, thanks for sharing that with us here!

ayezer
05-24-2011, 10:52 PM
well thanks alot but this is in a bench shirt that is very tight as I have filled out and up to about 172 I whish I could do this raw.

Hammerfit
05-25-2011, 07:47 AM
well hiot a pr bench in gym off 1 board in single ply bench got 425 and went up ez bw 172-173 at night.

Awesome lift Bro! 425 is a great lift no matter what aide you had! I would need a small crane!:yep:

ayezer
05-25-2011, 09:37 AM
Thanks My shoulders are still ok shirt supports shoulders.

Stopped doing behind the neck presses years ago my bench form is better alot or rear delt work and rotator cuff work however a little behind last 2 weeks but all of it helps.

KevinCouch
05-25-2011, 09:43 AM
Stopped doing behind the neck presses years ago

I stopped doing them behind neck too years ago. I used to love them but now have to make up for the medial head work with lots of lateral raises along with DB presses. Seems like every other post in this masters forum is about some kind of injury, doesn't it? freebird started a thread last year about our injured reserved count...If we had kept up with that it would more posts than any other thread on this forum....:no:

ayezer
05-25-2011, 08:43 PM
I can give other injuries from lifting
try heavy deadlifting in contest with squat suite so tight it is hard to bend kness and do sort of stiff leg dead with 465 1 attempt and 490 the next dead back has never
been the same had some physical therapy.

mkris7
05-26-2011, 12:45 PM
Tried a few sets of the reverse pulls with a curl bar, man those things can be wicked! :)

ayezer
05-26-2011, 01:50 PM
reverse pulls with curl yes great form must be good!!!

ayezer
05-27-2011, 10:36 AM
back yesterday pullups 6 sets 10-12
reverse grip med width cable rows 4 sets 8-10 reps last set heavy
db shrugs 3 sets 8 reps 90 lb db and 2 sets with 100s

need to have back thick and heavy for heavy bench found out needed special invite to a bench they call it pro it is an NAPF meet in July in Atlantic City NJ
North American Powerlifting Organization run by IOC standards see what happens after that the problem is to train with some one who can spot with the bench shirt at times have to travel so few gyms for that, I have to drive 1 1/2 hours usually have a friend 20 min away but have a warm-up meet next week could not get 405 to even touch my chest the other day. we will see.

ayezer
05-30-2011, 04:27 PM
prepping for a bench meet kind of a warmup but now got almost too big for my main shirt need about 435 to touch my chest and feel good can press it but it is not a guarantee in a couple of months should be ok with 435 with but have a looser for a 181-185 lber (I weigh about 171) and hit an easy 365 but shirt is too loose in chest getting sick of this but
it is part of the game. so will do back and legs tuesday and thursday and then rest for meet.

ayezer
06-01-2011, 10:04 AM
bench meet this week I am in between weight classes and bench shirts 1 to loose(made for a181-185 lb lifter)and now my shirt best for 165 and now abit too big so what next try to put muscle on for the bigger shirt.

Back workout again pullups 5 sets 10-12 reps seated cable rows 4 sets last 2 rest pause 6 reps last 2 sets first 2 sets 10 reps.

facepulls ss with db side laterals alot of reps did not count, facepulls rotator cuff and rear delt exercise

back is sore today.

ayezer
06-03-2011, 09:10 AM
See more and more top notch bb here, now especially my warm-up bench meet this week and not expecting much as my good bench shirt is kind-of small as my title says offseason fat need to start dieting down so can make 165 for NAPF Pro meet end of July and maintain my strength and shirt would fit better prob get to 167 miss 1 meal and then be 165 for weigh-in they do not have 24 hr weighins this can help initiate bb dieting.

mrky03
06-03-2011, 04:10 PM
Great workouts, amazing bench press power! I used to be able to do much more than I can these days. I'm going to work on it!

KevinCouch
06-03-2011, 05:35 PM
Moving right along Adam...great job. Looking forward hearing if you make the transition from Powerlifting to BB. Huge advantage to have your strength when you switch over!!

ayezer
06-03-2011, 08:46 PM
well I am just sick of fitting in a shirt and want to start raw basic powerlifting squats deads pullups getting more and more ready as I read all your guys workouts and see you all in great condition.

ayezer
06-04-2011, 09:49 PM
bad day benching missed 360 2x but got it pretty easy 3rd missed due to put blocks under my feet as I have short legs but it ended forcing me to bench back to much
took them awaY(BLOCKS ON 3RD LIFT)and shirt was too lose had some loose bms
and wighed in at 169 and was 2 hours before meet and just could not gain weight back as was weighing 172 to going to start dieting not restricting but whatever happens happens going to start really more focus on volume and bb powertraining.

ayezer
06-06-2011, 08:13 AM
well got invite to a pro bench meet in July

I got to get into a tight real tight shirt and shoot for the moon only way can have a chance some of the best single ply benchers in the country.
Honored to get an invite. Still going to increase volume esp in legs.

ayezer
06-08-2011, 10:53 AM
Sorry not posting just been very very busy with work family and have 2 jobs a 3 1/2 year old son.
I work a second job doing pt in 1 gym plus private, and it has been first time this busy in almost 3 years, myson's daycare well just leave it at that.
also being invited to a pro bench meet
with the best single ply benchers and it also a tested meet.
There will be prize money, I got invited due to benching 370 at a bw of 160 in bench shirt at usapl nationals meet but now wt is 170 and need to really be at least mid 400's, now this is in a bench shirt they must be tight.

The meet is in Atlantic City NJ and they only have 2 wt classes and it uses the WIlkes formula and always favors the heavier lifter in lb for lb.

I hope everyone's training and diet is going well.

ayezer
06-09-2011, 11:36 AM
raw bench 225 x 5 275 x3 felt easy had 3 more unfortunately lost groove on 300 2 reps plus 1 forced and 1 more single with 300 that last one was tough.
had to go home h
back pullups 5 sets 12 reps bw (someone stole dip bar in other gym)
smith machine reg bent over rows 4 sets 1 plate plus 2 10s each side 8 reps or so
smith machine shrugs 2 plates plus 25 5 sets 10 reps

feeling strong weight about 170-171 at night.

freebirdmac
06-09-2011, 06:02 PM
All of this is like greek to me, but obviously you can bench a huge amount of weight!

ayezer
06-09-2011, 07:52 PM
raw means no bench shirt I have a decent bench fopr my weight but there are a ton of guys that cna raw bench more than me in competitive powerlifting. In a bench shirt
yes that is a whole other language training and technique.

ayezer
06-10-2011, 06:15 PM
squats felt great feel sore already deep full squats with texas bar onlyup to 235 lbs
but lgs like I said feeling really sore some reverse hypers too.

ayezer
06-11-2011, 01:57 PM
bench shirt off boards 3 board of up to 435 fo 2 reps wt not heavy but tough getting a 2 man hand off

ayezer
06-11-2011, 02:11 PM
http://www.youtube.com/user/MrIronPit?feature=mhum#p/u/7/pksbb7rhXO0

it isgreat to see so you can see mistakes I bench to high on my chest still a bb type bench in shirt. need to go lower to get more out of shirt.

Hammerfit
06-11-2011, 05:40 PM
http://www.youtube.com/user/MrIronPit?feature=mhum#p/u/7/pksbb7rhXO0

it isgreat to see so you can see mistakes I bench to high on my chest still a bb type bench in shirt. need to go lower to get more out of shirt.

Great video! I love to watch that chit, Your form looks good!:yep:

ayezer
06-11-2011, 05:55 PM
thanks Mike need to be in that area of wt to touch and press I have got 435 lower and pressed it with shirt.

That new pic in avatar you look great thick to ready for nats.

ayezer
06-13-2011, 08:53 AM
back day yersterday legs were still sore this am could bare embarrassed to say how many reps but went real deep felt great but again still tough bending etc.

undergip pulldowns 4 sets up to level 6 at least 20 lbs per and about 6-7 reps on last set
pullups wide 4 sets 10 reps bad wrist and shoulder from heavy bench in shirt
facepulls s/s with rotator cuff rotations 5-7 lb db 3 s/s hi reps 15
10-15 lb 15-20 reps s/s side and rear laterals also for more shoulder rehab but burned good.
bentover rows in smith machine 4 sets 1 plate and 10 ea side
db shrugs 100 lb db 3 sets 8 reps last set 6 or 7 db are rubbers so rub up against my leg hard to move.
some arm db curls up to 30 s/s tri pressdowns just for arm pump 4 s/s.

bb workouts feel so much better after than heavy 2-3 reps.

ayezer
06-13-2011, 05:19 PM
http://www.powerliftingwatch.com/yearly-rankings/men-alltime

I made the list #42 this was 2 ply shirt however well everyone the list had a 2 ply shirt.

ayezer
06-14-2011, 08:58 PM
bench shoulders and right wrist hurting can not bench even 135 with out wrist raps
up to 225 for reps then did 275 for ez 3 of 1 board to take stress of shoulders
then 405 x 4 reps in bench shirt off 2 board had 1 more rep maybe.

Can't wait to do full program raw only bench.see where I can get to.

Hammerfit
06-16-2011, 09:26 AM
bench shoulders and right wrist hurting can not bench even 135 with out wrist raps
up to 225 for reps then did 275 for ez 3 of 1 board to take stress of shoulders
then 405 x 4 reps in bench shirt off 2 board had 1 more rep maybe.

Can't wait to do full program raw only bench.see where I can get to.

listen to your body..back off for couple days

ayezer
06-18-2011, 01:38 PM
well wihs I could but my wrist and shoulder will take mrie time which don't ahve meet is July 23
raw bench up to 270 for 5
pullups bw 5 ses 15 reps
facepulls 4 ses reps not sure
db shrugs 100 lb x 8 reps 3 sets
db behind head tries up to 80's for 8 reps
db curls 40's for 6 reps

ayezer
06-19-2011, 06:38 PM
fathers day workout ahppy fathers day
shortened workout after going to lake in the am
squats and deads feel stronmg but condition terrible
deads 315 x 2 and 250 3 sets 3 reps

will do more reps this weel

Hammerfit
06-21-2011, 09:53 AM
motivation for your next bench day........kjMjuw8rZog

ayezer
06-21-2011, 06:51 PM
thaks for the video Mike,

365 x 3 3 board 405 x 3 2 bd 425 x1 1 baord easy 440 to chest to high then 440 x1 to 1 bd good pace. pr in about 3 years.

Hammerfit
06-21-2011, 07:20 PM
thaks for the video Mike,

365 x 3 3 board 405 x 3 2 bd 425 x1 1 baord easy 440 to chest to high then 440 x1 to 1 bd good pace. pr in about 3 years.

Excellent!

KevinCouch
06-21-2011, 07:42 PM
Great Job Adam...One strong guy!

ayezer
06-21-2011, 08:23 PM
thanks
forgot to mention in bench shirt wish I could do raw but it is a crazy technique eps to take the bar lower on chest almost feels like no gravity under the bar or the bar locks up on you
had 440 stuck could not get to touch but pushed the weight up becasue did not take the bar on lower chest, can not bench this way raw( no bench shirt) of course I look terrible now 172 lbs.

ayezer
06-22-2011, 09:07 PM
my old pt manager opened up a great new gym and wants me to do a bench clinic definately excited also feeling more pressure to perform and
great back workout
pullups wide grip bw x12 bw +25 lbs x 8 +45 lbs x 6
sated machine wide grip rows 4 sets x 8-12
udergrip pulldowns 3 sets x 8-12
seated undergrip rows 3 sets plated loaded up to 2 45s and 2 25s
barbell shrugs up 315 only got 5 reps for 2 sets 225 x 8 reps

ayezer
06-25-2011, 08:22 AM
raw bench yesterday
up to 275 5 sets 3 reps tired long week good speed on first rep of all sets last 2 sets
had almost no speed on last rep

ayezer
06-25-2011, 11:51 AM
back pullups wide 4 sets bw 10-12 reps
wide grip machine rows 4 sets 3 heavy 6 reps
side laterals 4 sets 10 reps
rear laterals laying on stomach over inc bench 4 sets also 10 reps
hammer strength shoulder press 4 sets hi reps 12-15 reps until last set 8 reps
machine rpeacher curls 3 sets 12 reps
hammer curls and db curls light wts ss actually made 30 lb db heavy

ayezer
06-25-2011, 12:02 PM
wt 170-172 pic did not attach above

ayezer
06-26-2011, 08:49 PM
long way to go will evaluate after bench press contest coming up and decide for sure if bb again pic shows long way to go.

Hammerfit
06-26-2011, 10:16 PM
long way to go will evaluate after bench press contest coming up and decide for sure if bb again pic shows long way to go.

Looking thick and strong. You can always do both as Joe DeMarco has. Maybe you should talk to him about it. I have a friend down here too, Bobby Myers who still competes as a PL and a masters bb at the same time.

ayezer
06-27-2011, 12:16 PM
thanks Mike
I did both last 2 years had a muscle tech sponsor and was not going to pass that opp still have a ton of there supps but finan tough but still see if can shred bf and maintain muscle can do it just need to get a cleaner diet not limiting good clean calories and increase more cond work. Would love to talk to Joe. Thanks again/

ayezer
06-28-2011, 11:35 AM
my shirt is tight and felt good hit 425 pretty easy off 1 bd and then 445 of 2 bd probably had 1 more rep in each. wt about 170 lbs.

today legs volume and tomorrow back.

Hammerfit
06-28-2011, 12:44 PM
my shirt is tight and felt good hit 425 pretty easy off 1 bd and then 445 of 2 bd probably had 1 more rep in each. wt about 170 lbs.

today legs volume and tomorrow back.

Damn! Awesome lifts!

ayezer
06-28-2011, 01:15 PM
Mike
thanks again going well but in very tight shirt do feel very confident now.

Hammerfit
06-28-2011, 03:03 PM
Mike
thanks again going well but in very tight shirt do feel very confident now.

Never used a shirt..how does that help so much....Ive seen people lift alot more weight with them on, I just never understood the concept

Mac
06-28-2011, 03:24 PM
Never used a shirt..how does that help so much....Ive seen people lift alot more weight with them on, I just never understood the concept

Like a spring under tension! It wants to resist and pull back.

ayezer
06-28-2011, 04:42 PM
mactech good explanation shirts have become really good the shirt must be fit so it takes alot more weight than raw to touch your chest or stomach you can not bench like you do raw and have to tuck your elbows in for the shirt to touch if going to have a good bench. single ply and 2 ply are different in their own ways.

ayezer
06-30-2011, 12:57 PM
check out video below Idid not have my best day but we allahd to warm up 2 x times was around 340 in gym touch and go missed 330 at top with pause felt I had it then did a touch and go with 330 and got called and ended up only with 310 it was the round system different then regular powerlifting so could not recover well, could nothave beaten Jamie Mcdougal any way but we had to do 10 lb jumpst so could have gone for 325 or 320 but went for 2nd and missed it.
Free 7 Hour Video: MHP's Clash of the Titans II & Kings of the Bench III - RX Muscle Forums

light benching yesterday flat bench 225 x 5 for 3 sets good speed had a lot left and incl bench first time in along time great incl bench finally
185 2 sets 7 reps no prblem and 225 x3 had 1 more tough rep bw about 170lb.

Gym looks great.

Hammerfit
06-30-2011, 02:14 PM
check out video below Idid not have my best day but we allahd to warm up 2 x times was around 340 in gym touch and go missed 330 at top with pause felt I had it then did a touch and go with 330 and got called and ended up only with 310 it was the round system different then regular powerlifting so could not recover well, could nothave beaten Jamie Mcdougal any way but we had to do 10 lb jumpst so could have gone for 325 or 320 but went for 2nd and missed it.
Free 7 Hour Video: MHP's Clash of the Titans II & Kings of the Bench III - RX Muscle Forums (http://forums.rxmuscle.com/showthread.php?t=56980)

light benching yesterday flat bench 225 x 5 for 3 sets good speed had a lot left and incl bench first time in along time great incl bench finally
185 2 sets 7 reps no prblem and 225 x3 had 1 more tough rep bw about 170lb.

Gym looks great.

Cool video.....McD strong mutha! Your 310 lift was impressive!

ayezer
06-30-2011, 09:47 PM
mike thanks of course I wa not pleased knowing I felft I was capable of a bit more.
Macd a great lifter all around.

ayezer
07-01-2011, 07:27 PM
db bench helps for bench contest up to 80 lb x 15

close grips up 225 x 5 255 x 3 265 x3
dip machine 4 sets 10 -12 reps
behind head tri ext 4 sets 6-8 reps seated machine

ayezer
07-03-2011, 11:10 AM
July 4th weekend out of town.

My sister-in-law is an RN and says I have a ganglion cyst in right wrist.

diet with family is terrible can't weight to get back home and get diet right again.

Back pullups 3 sets bw 15 reps 12 reps 10 reps found a diip belt then sets w/25 lbs 8-10sets
supersetted with db side laterals

reverse grip rows in smith machine 4 sets

shrugs in smith machine 4 sets last 2 minimal rest
dm bows 80 x 8 100's x6 90's x 5

db hammer curls 3 sets reg dm curls 6 sets

Close grip bench 225 x5 245 x 3 265 x3 tough poss 1 more rep

dip macine 4 sets 8-12 eps

tri ext behind head seated machine 4 sets 6-8 reps

mkris7
07-05-2011, 12:30 AM
Looking thick in that photo, you can really tell you have dense phsyique! Keep up the hard work!

ayezer
07-07-2011, 09:07 AM
Thanks Mkrs

I was sked to do a bench seminar at a new gym it is 40 min outside Raleigh small twon called Kenly. gym is Iron works great hard core gym.

I in loose shirt no marks hit 405 off 1 board you could fit your hand in the chest area so almost no support in chest. that is a pr in that shirt for me.

Looking forward for this meet so can get back to all around more power bodybuilding training. My schedule has been crazy training people and travel seeing family etc.

ayezer
07-09-2011, 05:23 PM
Close grip bench felt ok up to 275 x 2 reps had 1 more rep
tri ext on machine 4 sets(on seated cable row with back to)

db behind head standing ext 2 hands at once up to 90lb db x 6 reps
4 total sets

front and side laterals s/s 15 to 25 lb db 8-15 reps ea set

shoulder horn 3 sets for rotators 5 lb to 10 lb db

ayezer
07-12-2011, 09:10 AM
schedule busy father in law here did some squats 3-4 sets with 225 then had 2 clients and had to go home.

legs feel sore today need a second session for legs to make up this week for sure.

ayezer
07-13-2011, 06:35 PM
21 min cardio today felt good legs sore from squats on Monday good feeling.

ayezer
07-14-2011, 09:06 AM
wt up to 174-175 saw a BB promotor rec I do the Jr usa next year so must be looking bigger but would need to requalify again, legs still sore after 3 days so I am squattting nice and deep. Need to make a decision as my NAPF PRO bench is next week and wrist is not good.

ayezer
07-15-2011, 11:54 AM
westsid barbell speed bench prob a tad on theheavy side not heavy but for a speed day 225 lbs bench 12 sets 3 reps rotate wide med and close bench db bench 2 sets 10-15 reps side and front laterals 4 sets each s/s and tricep db rollbacks 4 sets.

ayezer
07-16-2011, 01:05 PM
425 x1 off 1 bd then chest was not a problem it is in my head foc urse all in single ply shirt my wt 173 I think all have to do is be under 185 but most 181's usually wt 185 so going to prb get killed but jsut go and do my best jsut have to believe and keep my good form. then after meet decide next plan.

Hammerfit
07-16-2011, 01:14 PM
425 x1 off 1 bd then chest was not a problem it is in my head foc urse all in single ply shirt my wt 173 I think all have to do is be under 185 but most 181's usually wt 185 so going to prb get killed but jsut go and do my best jsut have to believe and keep my good form. then after meet decide next plan.

Good luck at your meet. Your right about getting your head into it. Get all that negative chit out of you. That lift is very mental. Picture the successful lift in your mind before walking over to the bench. Go get it Bro!

mkris7
07-17-2011, 07:10 PM
Adam,

Good luck bredren, I know your going to do great!:yep:

ayezer
07-17-2011, 07:25 PM
Thaks to all for good wishes and good luck to allmasters nats wish I could go someday too

Good back workout 5 seets pullups last set rest pasuse 10-13 reps each set

barbell rows 3 sets 135 to 155
barbell shrugs 20-275 4sets 8 reps

scott curls 3 sets 35 to 55 lbs I think
hammer curls 4 sets up to 40 lb db
db curls not much rest and up to 35 lb for lst set only 4 reps other sets
8 reps

feel strong pic asttached 174-175 lbs

ayezer
07-18-2011, 01:02 PM
new pic offseason

ayezer
07-19-2011, 06:31 PM
http://www.powerliftingwatch.com/files/forms/2011NAPFProEvent.Nominations.pdf

Going to get killed but give my best should be in 165 but have to go 181
actually new wt classes are 73 kg and 83 kg so I am spotting at least 10 lbs and 2 guys in class at 181 plus do over 500 lb in shirt.

Hit 425 in my shirt well in tight shirt and looser shirt hit 405 tough at lockout.

ayezer
07-26-2011, 01:10 PM
will have some pics and video soon, just got back late last night
ridiculous benching by some guys the guy who won did 750 or so at 286 lbs
and 1 guy did 534 at 181 plus I think they can go to 185 another did 622 or so he is a friend of mine at 183 or so I think
I got 407 easy at 175 and missed 435 at top it was not heavy just trouble with hittting right spot on shirt but weight not heavy too me. of course we all were wearing bench press shirts and I was the only one who has competed in bodybuilding
last 2 years.

Hammerfit
07-26-2011, 02:50 PM
http://www.powerliftingwatch.com/files/forms/2011NAPFProEvent.Nominations.pdf

Going to get killed but give my best should be in 165 but have to go 181
actually new wt classes are 73 kg and 83 kg so I am spotting at least 10 lbs and 2 guys in class at 181 plus do over 500 lb in shirt.

Hit 425 in my shirt well in tight shirt and looser shirt hit 405 tough at lockout.

Awesome job!

ayezer
07-26-2011, 09:20 PM
bench attempt 435 stuck at top bw 175 lbs

ayezer
07-28-2011, 07:00 PM
started squats a few sets for reps with 225 have not squatted still wrist tender
leg presses and leg curls
doing to do some deads tomorrow for a big back workout.

ayezer
07-30-2011, 07:12 PM
Sorry no bodybuilding stuff finally got a video benching 435 just missed at top
lost he 407 video was an easy opener

Dont think the video attached can't figure it out will work on it tomorrow.

ayezer
07-31-2011, 10:47 AM
‪Adam Yezer at Napf pro bench meet‬‏ - YouTube

finally bench video

mkris7
07-31-2011, 01:00 PM
Nice Video,

That power lifting is a real tough ting. I know my joints can't handle lifting too heavy anymore. Cool video, great job and keep training hard!:yep:

Mac
07-31-2011, 02:20 PM
Great job Adam. Reminds me of my old powerlifting days, sans the shirt! You're handling a lot of weight!

ayezer
07-31-2011, 03:36 PM
thanks yes my wrist was killing me and shoulder joints too

one of the big hsirt sponsors rec I do bench nats only a month away mo time to rest and heal and bb has its own issues but don't have to do the heavy trips and dbs but more reps we will see

had a good leg workout today squats are weak but getting better 2nd workout in 5 days.

masterschamp
07-31-2011, 05:07 PM
thanks yes my wrist was killing me and shoulder joints too

one of the big hsirt sponsors rec I do bench nats only a month away mo time to rest and heal and bb has its own issues but don't have to do the heavy trips and dbs but more reps we will see

had a good leg workout today squats are weak but getting better 2nd workout in 5 days.

I say go for the nats, Adam.

Keith

ayezer
08-02-2011, 07:02 PM
thanks Keith

ayezer
08-03-2011, 07:58 PM
ben invited to north american bench contest but have to drop as I think the guys in new wt class 83 kg have been filled by better benchers I think I have to get down to 74 kg in 2 months

good back workout did deads first ime in long tome back did not hurt
deads 275 x 3 295 x 32 sets
pullups bw 4 sets 8-10 reps
seated wide grip machine rows 4 sets 8 reps
bis hammer curls 3 sets 30 and 35 lb db
machine preacher curls
db curls standing 2 sets 30 lb curls and 25 lbs
forgot shrugs.

ayezer
08-06-2011, 02:14 PM
wt down a little in evening 174.8 after eating

bench press 275 1 bd with pause 2 sets 3 reps 1 set 3 reps touchn go much easier lol
triceps close grip
225 x8 then 2 sets speed reps 5 -6 reps
mid point lockouts on smith machine magmnum had 4 45s and 2 25s 3 sets 5 reps all paused.

next workut pin presses with texas squat bar right over chest
285 x 3 305 x 2 325 x1 then 325 second rep missed start reps at chest

Pulldons wide grip to front s/s with wide grip seated machine rows
8 reps each not muh rest between sets 3 s/s

Shrugs woth 225lb bar 4 sets 30 sec rest between sets.

decreasing rest time and increasing volume except in Squats bench presses and deads.

ayezer
08-07-2011, 10:13 AM
anmother workout pin presses bar right over chest and used a55 lb texas bar
285 x3 305 x2 325 x1 tried 325 againa nd failed

chest pulldowns 3 ss woth seated wide grip chest supported rows and shrugs 225 4 sets all sets 30 sec or less rest

legs today.

ayezer
08-10-2011, 09:38 PM
have been asked to represent usa in napf north america bench
same weekend as anniversary and already had a roomate request.
reminding me of my younger baseball days when I could not turndown playing in a tournament, and driving to the games too.

Hammerfit
08-11-2011, 09:09 AM
have been asked to represent usa in napf north america bench
same weekend as anniversary and already had a roomate request.
reminding me of my younger baseball days when I could not turndown playing in a tournament, and driving to the games too.

sounds like an honor to good to turn down, good luck

ayezer
08-11-2011, 08:32 PM
yes thanks mike

shirt bench 405 x 3 could not touch
close grip 225 x 6 275 x1 300x1 pr for close grip.
lying db ext roll backs 3 sets
dip machine 3 sets

ayezer
08-12-2011, 06:35 PM
405 bench to about 1 to 1 1/2 bd prob 1 bd on last rep look above

today good bb back day
pullups 5 sets 8-10 reps bw
seated machine rows chest supported 5 sets 6-10 reps
front pulldowns 4 sets 8-10 reps
bi db curls up to 40 lbs for 5 reps
hammer db curls 3 sets up to 35 lbs for 5-6 reps
machine preacher curls 3 sets 8-10 reps/

ayezer
08-13-2011, 04:47 PM
raw bench today 275 x1 285 x1 295 x2 felt easy saving for heavy bench shirt day on tuesday going to do legs Monday was teaching squatting today and had my son with me so did not have all day in gym to spend on chest but felt very strong.

ayezer
08-15-2011, 09:15 PM
felt great squatting again been having back problems but went light and deep with 225 for 3 sets of 4-5 reps only but did 95 135 185 for sets 10-12 and its been a few weeks and went real deep the since benching at nats did 250 for 3 sets and got lousy liftoff weight dumped on but had good speed and last set easy 5 felt like 8 reps at least but saving for heavy shirt day late this week
Then stiff deads for 3 sets of 8 reps with 135 and only 15-20 sec rest between sets.

ayezer
08-21-2011, 06:44 PM
My first real bb workout my conditioning in volume is terrible
getting motivated found this old pic plus had an ifbb 202 lb show here last night did not go but also now a Nutrition Provider for Blue Cross Blue Shield so really need to get more into nutrioiton stills supposed to do bench nats in bench shirt did 415 easy had 2 reps.

squats used texas squat bar 55 lb bar full deep squats
105 x15 145 x 15 195 x 8 235 x6(2 sets and last 1 4) legs just tired

leg ext ss with lying hacksquats hacks did reps of 15 leg ext 12 reps
3 ss

stiff deads first set reg deads quads were so tired 225 conv felt heavy
so did stiff deads with 225 more lke roman prob 3 sets of 3 reps
lying leg curls 3 sets last double drop

reverse hypers 3 sets 8 reps fopr more circulation in lower back

getting

ayezer
08-21-2011, 06:49 PM
old pic and seeing npc/ifbb show here motivating me again.

good leg owrkotu legs killing me already.

ayezer
08-24-2011, 08:40 PM
lousy day still training for bench nats
hammer strength lying bench slight incle 3 sets w/4 plates and 1 set w/6 plates 5 reps
singles for bench raw again wide grip up to 305 1 rep and 1 forcep rep
pullups 4 sets bw 8 reps
machine rows 4 sets 8 reps last drop sets.

Hammerfit
08-25-2011, 08:51 AM
lousy day still training for bench nats
hammer strength lying bench slight incle 3 sets w/4 plates and 1 set w/6 plates 5 reps
singles for bench raw again wide grip up to 305 1 rep and 1 forcep rep
pullups 4 sets bw 8 reps
machine rows 4 sets 8 reps last drop sets.

hammer strength lying bench slight incle 3 sets w/4 plates and 1 set w/6 plates 5 reps

your lousy day of bench is better than most people ever see!

ayezer
08-25-2011, 02:33 PM
let me clarify
my raw bench after was lousy for what I am used to prob pre exhausted from the hammer strength
the 4 plates is 2 each side not 8 total
and the 6 plates was 3 each side hope I did not mislead but did not want to type that much.

ayezer
08-25-2011, 05:52 PM
My first health fair tomorrow as a provider of Nutrition for Blue Cross Blue
Shield so I am going to start dieting felt good doing hammer strength tomorrow.
Can not go to nats usapl bench but looks good trying to go to Regional
North American Bench press in Miam a day before my anniversary could make a mini vacation.
Have to go 74 kg 163 lb slot on the usa team. so have to lose 10 lbs so can jumpstart bb diet to maintain strength.

mkris7
08-26-2011, 01:23 PM
My first health fair tomorrow as a provider of Nutrition for Blue Cross Blue
Shield so I am going to start dieting felt good doing hammer strength tomorrow.
Can not go to nats usapl bench but looks good trying to go to Regional
North American Bench press in Miam a day before my anniversary could make a mini vacation.
Have to go 74 kg 163 lb slot on the usa team. so have to lose 10 lbs so can jumpstart bb diet to maintain strength.


Congratulations and best wishes on the health fair. Also I am sure you will do great at the regionals. When is the NA Bench Press, Miami sounds real nice and I am sure your gonna have blast. I really admire the power lifting aspect, I never really lifted super heavy (Joint Issues) but always stopped and stared when the guys at the gym were loading those plates up on the bench press. Keep up the great work and keep us posted Adam :yep:

ayezer
08-26-2011, 06:08 PM
yes it is Miami and used to live there too.
My anniversary is the day after the meet

2 problems have to go to lighter weight class as better lifters at my present wt but have some gi problems today so may be alot closer but not hte way I wanted.

Any way have to stay tight Irene is coming. Wish safe for all in line of this storm.

HeavyDutyGuy
08-26-2011, 06:15 PM
Good luck with your meet and the storm. Stay safe!

KevinCouch
08-26-2011, 06:33 PM
Good Luck Adam! Congrats on the Health Fair. Keep training hard bro.

Kevin

ayezer
08-27-2011, 12:51 PM
Thaks to all

ayezer
09-01-2011, 06:39 PM
back day deads up to 275 x 3 was easy but still some back problems feels
puulups 6 sets bw 6-8 reps little rest <60 sec between sets/

ss machine rows and pulldowns to front 4 sets 8 reps ea
shrugs 4 sets 225 reps did not count

Bench up to 315 4 singles used waht is called sling shot liek real thick elbow wraps but goes around my arms was loose
wt down to 170 lbs had some gi problems a 24 hour bug thought it would never end
bench shirt 365 x3 2 bd 405 x1 1bd 425 x1 1 bd 435 missed at halfpint 1 bd.
still recover from stomach feel fine but strenght prob 90%.

ayezer
09-01-2011, 07:11 PM
Nutrition talks
gave 5 lectures on Nutrition to Dept ot Transportation tired mentally by 5th one.

Hammerfit
09-02-2011, 12:56 PM
Nutrition talks
gave 5 lectures on Nutrition to Dept ot Transportation tired mentally by 5th one.

Awesome, we need to collaborate on the nutrition sometime. I really have learned more this past year about the nutrition side of fitness being far more important than anything we can do in the gym.

Going to work with Lee Haney next month. Can't wait to tap into the Masters head.

ayezer
09-02-2011, 11:19 PM
That is Awesome Mike in NJ days new Rich Gaspari some ran into him years later and now he remembered me he was the first great bb to really get into nutrition and now his company is doing great. I also used to work for Troponin Nutrition but wanted to go on my own but with another full time job and was doing some pt on the side but now ready and need to take this thing off. Would love to meet and talk some day.

mrky03
09-05-2011, 04:43 PM
Awesome training Adam, is that your son in the pic? Looks impressive!

ayezer
09-05-2011, 06:16 PM
thanks my son is in a pic on my website not sure my son is almost 4 so not sure what pic it could hav ebeen me wehn was in mid 20's.

mkris7
09-06-2011, 12:56 AM
back day deads up to 275 x 3 was easy but still some back problems feels
puulups 6 sets bw 6-8 reps little rest <60 sec between sets/

ss machine rows and pulldowns to front 4 sets 8 reps ea
shrugs 4 sets 225 reps did not count

Bench up to 315 4 singles used waht is called sling shot liek real thick elbow wraps but goes around my arms was loose
wt down to 170 lbs had some gi problems a 24 hour bug thought it would never end
bench shirt 365 x3 2 bd 405 x1 1bd 425 x1 1 bd 435 missed at halfpint 1 bd.
still recover from stomach feel fine but strenght prob 90%.

Man for 90% your sure one heck of a strong guy! Impressive numbers. I haven't been over 300 in years! Keep up the great work! :yep:

ayezer
09-06-2011, 05:27 PM
well thanks but first of all it is a bench shirt it is not as improessive in raw strength but does take some technique but have to start dieting to make the new weight class
163 lb 74 kg down from the 75 kg 165 lb due to International rules.

However it was funny on facebook this one guy who benches mroe than me for sure did not want to go up against me due to past numbers in shirt but there will be lifters fron countries from Canada to South America I am pretty sure the meet is in Miami so excite just all the thigns have ot fill out for this meet, but already down to about 168 lbs. ready to go tonight as long as storm lee allows it looks like it passed.

ayezer
09-06-2011, 09:14 PM
def wt down weighed 175 before breakfast but with dress slacks shoes belt wallet labcoat dress shirt undershirt pen cell phone etc last meet weighed in at 175 in shirts July 23
flat bench 250 3 sets x 6 reps first set had anoterh 1-2 reps but lastset had nothing left wt loss def caught up
flat db bench going deeep below chest level 40 lb x 12 at least 60 x 10 at least 80 x 10
tricep dip machine 4 sets <30 sec rest going down the stack ending with 2-3 row off bottom of stack and last set 5 reps
2 hand db triceps behind head 60 lb and 80 lb 2 sets 6-8 rpes
facepulls 4 sets for rear delts
side lateralls. 25 -20 lb db drops 3 sets.
hsoulders hurting for usre from piro heavy lifting in shirt

ayezer
09-07-2011, 07:58 PM
legs leg ext 3 sets frop sets not sure wt
squats 225 3 sets 6 reps stamina not great but good pump since did leg ext first
lying leg curls 3 drop sets
reverse hypers 3 sets

ayezer
09-09-2011, 08:11 PM
max effort day
incline bench 225 x5 250 x 2 260 x1
face pulls 3 sets 20 reps
pullups bw 4 sets 10 reps getting leaner pullups are easier
machien rows 4 sets 8-10 reps
db shrugs 80-90 lb db curls

Hammerfit
09-10-2011, 08:52 AM
max effort day
incline bench 225 x5 250 x 2 260 x1
face pulls 3 sets 20 reps
pullups bw 4 sets 10 reps getting leaner pullups are easier
machien rows 4 sets 8-10 reps
db shrugs 80-90 lb db curls

awesome job on the pullups...yessir leaner u get the easier they get

ayezer
09-10-2011, 09:04 AM
thanks when Iam in good condition I do 15-20 pullups and good form
I can even add 45Lbs and get some reps getting there.

Hammerfit
09-10-2011, 10:32 AM
thanks when Iam in good condition I do 15-20 pullups and good form
I can even add 45Lbs and get some reps getting there.

I hit 38 full ROM when I was prepping @ 208lbs Yesterday @230lbs 15 was a bitch!

ayezer
09-10-2011, 12:54 PM
awesome Mike

ayezer
09-14-2011, 05:36 PM
bench press shirt work up to 425 x1 2bd treated more of a tricpep workout
close grips 275 x 5 off 2 bd pretty close
then 295 x 2 for 2 sets also 2 bd
db tricep behind head standing 75 x 10 85x 8 for 2 more sets.

every scale is differento my job has most accurately scales I am about 175 in am not subtracting all my work clsoe shoues belt wallet keys dress shirt etc/
prob 170 in am need to get to 163

Hammerfit
09-15-2011, 12:28 PM
Lisa is going to compete in this event. You may want to enter. Let me know if your interested I will post up flyer asap. It's in Nov. De Funiak Springs, FL 15 miles west of Destin.

ayezer
09-15-2011, 07:30 PM
well have to see how things are financially would lov et o meet and hang out need a brake from competing finally getting to a more respectable look for offseason down to about 170 lbs am

bench today 260 3 sets of 5 reps last set was send then did a single with 275 pi press from dead stop off chest and 295 as well asn was spent and did a notch up higher with 315 for a single a little higher up and held for for 5 secs
then tri machine ext behind head for 3 sets 8 reps and pulldowns to front for 4 sets 150 lbs 8 reps old wt stack got great upper body pump.

ayezer
09-16-2011, 06:29 PM
wt down to prob 169 am and 171.5 pm and raw strength feeling good
next step deplete for 7 days and carb up but now have to keep reps 1-5 on all sets
since there will be no glycogen or very little want to sue a slittle muscle as possible.
This will start Monday
Need to get down to 163 for the North Amreican bench meet and no early weigh-ins.
Meet is Oct 8 after that will really concentrat on bb and this should help me get lean again.

ayezer
09-17-2011, 02:42 PM
short of time had to take my son and some diets to work on

speed squats with texas bar 235 8 sets x 2 reps

deads up to 315 x 3 was easy it has been in long time back felt good

had to go home have to get a good leg workout in wed.

ayezer
09-19-2011, 08:31 PM
back 4 sets pullups to front and 3 sets front pulldowns fast not much rest
wide grip machine rows 4 sets back was burning
db shrugs up 105 lb db resp about 8
not using wrist wraps lost mine but some thing with hook actually wraps hold more wt but they feel like more emphaiss is on back got a great burn but db at 105 was falling out of my hand and had more reps.

ayezer
09-19-2011, 08:35 PM
still about 6 lbs in am per breakfast to make wt to make wt class I think

long way to go diet even embarassed to put pic up not flexing