Lexen Xtreme Training Tips

Group: Chuck, Brandon, Mike Johnston, Mike Roush

Squats to a Chain set 2″ High

Warm-Ups

510 x 2

600 x 2

630 x 2 x 5 sets

700 x 1

800 x 1

870 x 1 (Mike, Mike, and Brandon stopped here.)

Chuck hit 1060

Deadlifts Off Pins Set at Knee Height

Plate Jumps Each Set

Brandon-865

MIke J-875

Chuck-950

Hypers

3 x 12

Stiff Legs

3 x 10

Abs

Everyone has new shirts, all are Super Duper Phenoms

Group:Brandon, Chuck, Mike Roush, Jimmy Harris, Mike Johnston

Shirted Bench

Warm-Ups

(I will give my workset)

3 Board

635 x 1

675 x 1

2 Board

715 x 1

765 x 1

800 x 1

1 Board

765 x 2

Lying Tricep Extensions

4 x 12

Seated Military

3 x 12

Lat Pulldowns

3 x 10

Shrugs and Abs

The 5pm group got split up a bit today

Big Jimmy Harris, Murph, and Grizz started at about a quarter til so Frankenstein, Burke, Jimmy Overkill (freshly back from his winter hiatus from school), and I started squatting a little later than normal.

Since the earlier group got started a little early I’m unsure of their weights, but these guys all took a rough squat opener for the March Meet and then worked a few sets with the lightened method. I did catch Jimmy absolutely roast a lightened 1,030 reverse band squat. Jimmy Harris’ potential on the squat is absolutely freaky.

2nd group: Burke, Pat, Frank, Jimmy Overkill — Pat, Burke, and Jimmy O are lifting at the Coalition Meet. Frankenstein’s Web Design will be handling us and lifting soon after that.

Jimmy Overkill (198) worked up to an opening weight of 620lbs. On his first attempt he shifted in the hole and missed. He came back on his 2nd and hammered the weight like an opener should look. He then took an overload set in the 670-710 range with relative ease.

Pat (220) Took an opening weight of 810lbs. I had the same issue as Jimmy did on my first try, but got it with relative ease on my 2nd. My next set was a lightened squat w/ 930lbs. This was the most weight I’ve had on my back and I was pretty happy with moving it this far out from the meet.

Frank (275) worked up to mid 600′s straight weight and then took a lightened squat of 760. Since he is not doing the Coalition Meet he shut it down here.

Both Jimmy and I need to dial our gear in more before the Coalition.

Burke (275) is on a roll handling a very easy opening weight of 850lbs and then smoking 950lbs lightened.

We stopped after one lightened set and won’t be using this technique again until 3 weeks out.

Group 2 utilized the lightened method on the deadlift as well. We all did triples until the weight got heavy and then did some singles.

Burke worked in his suit practicing his technique for the upcoming meet. He ended with 675 for a single.

Frank and Pat pulled raw. Frank matched Burke @ 675, and Pat finished with 725.

Everyone– make sure you get your entries in for the XPC Pro/Elite Coalition Meet ASAP. The Friday Bench Bash is filling up as well as Saturday’s full power meet. There are slots available for all three days (Friday-pro/elite bench/ Sat- Pro/Elite Full Power/ Sun- Amateur full power and bench)

There wasn’t much of a night crew on this day as a lot of guys were out of town for the holidays.

Today’s group consisted of Burke and Pat. Since we didn’t have a big crew to train with we stayed raw and did some straight weight free squats.

Burke worked up to 510lbs for several doubles raw.

Pat worked up to 510 for a double, 560 for a single, and 600 for a single.

We finished up with some abs, lower back, and grip training and called it a night. Happy ho ho’s and Merry Christmas

Shirt work for the night crew on this day—–

Group: Burke, Pat, Frankenstein, and a special appearance from the Lexen Boss.

Frank worked up to 315 raw and then put his shirt on. He hit 405 and 435 to the chest and then hit 455 off of a 2 board.

Pat worked up to 335 for a triple and then put his shirt on. Pat went to the chest on all sets going 455, 495, 505 and then shut it down.

Danny stayed raw as he has been nursing some shoulder injuries. He worked up to 365 to the chest and then did some heavier lockout work with boards.

Burke has been making silly progress on the bench. He worked up to 335 for a triple raw and then added his sdp. Burke took 545 and 605 to the chest with relative ease and had a very very very near miss with 655 at the very top.

Ok everyone… I know this is a little behind, and the reason for this is I was waiting on Pomeroy or Frankenstein to email me some video. Unfortunately these guys have failed us.

Group: Burke, Pat, Frankenstein, Grizz, Murph, Zak, and probably another 10 guys as we only had one monolift this day.

Today’s plan was to take a moderate lightened squat in briefs only, but Burke finally had his Leviathan fixed so he decided to give it a try.

Grizz Worked up to a few triples raw w/ 565 lbs.

Murph is still getting back in the swing of things and worked up to about 5 plates for a few doubles in briefs only.

Zak is a raw lifter and did some work with 500-560lbs and then had to jet out early because of work.

I can’t remember Frankenstein’s numbers this day, but he worked up to the mid-upper 500′s in briefs and stopped there.

Pat took 650 in briefs only then 745 w/ the reverse band.

Burke’s training has been on point over the past few months. He hit 850 in full gear and then hit 900 in full gear for two big pr’s. (there are videos of these lifts floating around somewhere)

Grizz and Murph then broke off and did some lighter deadlift training off the floor. These guys are going to utilize a more linear approach to their deadlift training leading into the Pro/Elite coalition meet in March.

Deadlift training for Frank, Burke, and Pat consisted of triples off of two mats with gray bands.

Frank used a sumo stance on this day and worked up to 465lbs for a triple.

Burke also matched Frank’s effort.

Pat worked up to 515lbs against the bands for a triple.

Video of deadlifts are below. (sorry Burke— Frankenstein has your lifting somewhere.

So after a fun meet in Cleveland on Dec 3rd, the night crew is back to heavy training.

Group: Burke, Frankenstein, & Pat — Jimmy Overkill is home (Chicago) for Christmas break. We’ll know it if he’s not busting his tail @ the OverKill Power Pit when he gets back to Columbus. Let this be your warning!!

Special guest appearance by the Lexen Boss & the Woods.

Today we took a moderate flat bench (raw… notice this is not capitalized) w/ straight weight. Once the weight got up to around 85-90% we started adding boards.

Frankenstein worked up to 335 for a single, worked up boards and finished with around 365-385 off of a 4 board

Pat & Burke worked up to 365 to the chest, 385 off of 2 boards, 405 for a double off of 3 boards, 455 for a double off of 4, and Pat misses 495 off of 5 while Burke makes the lift. Long live the eating champion Burke.

The woods did some shirt work as they haven’t had them on since the summer.

The Lexen Boss used the gigantic fat bar and pressed from suspended chains. He set the chains about 3-4″ from his chest as this is a sticking point for Danny.

The group’s accessory work consisted of flat/incline dumbbell pressing, lateral raises, flyes (because we’re all closet bodybuilders), and a light tricep movement.

I’d like to take a second to thank everyone that came out to help Jimmy Overkill, Frankenstein, & myself at the UPA Meet on December 3rd. — Danny, Messmer, Jared, Jake, Bandy, Foulk, Tricia, and Ry. We had a blast and hit some respectable numbers.

Group: Chuck, Me, Triz, and Mike Johnston

Giant Set (Seated Back Raises, Glute Extensions, Deadlifts)

3 x 10

Giant Set (Leg Press w/405-650), Abductors and Adductors, Seated Leg Curls)

3 x 15

Laying Leg Curls

3 x 12

Speed Pulls

3 x 5

Abs and Grip

Squats Into Chains Set at or Below Parallel

(70% of Best Meet Squat, Briefs Only)

Warm-Ups

420 x 2

470 x 2

510 x 2

560 x 2

600 x 2

650 x 2

700 x 2 x 5 sets

Speed Pulls Agains Dbl Mini Bands (220 lbs. At The Top)

315 x 1 x 8

Back Raises w/80 lbs. Sandbag

3 x 12

Powerpohl GM’s

3 x 12

Reverse Hypers

3 x 10

Abs

3 x 10

Today is the last heavy squat session for Pat and Frank before the UPA Meet on Dec 3rd. Burke and Grizz also squatted with us this evening.

The Grizz continues to work on his raw strength. Today he worked up 550 for a few sets of doubles and called it a day.

Burke hit a big pr on briefs only smoking 800lbs. He then did some sumo deadlifts working up to 570lbs and making the lift easily.

On to the marathon session of Frank and Pat. We got into full gear and took something in the range of a 2ndish attempt and then two reverse band sets to finish off the training cycle.

Frank hit 630 straps down and 670 full gear. He then took 750 and 820 (pr) utilizing the lightened method.

Pat hit 730 no wraps and 780 full gear. He then took 870 and 920 (pr) with the hanging bands to finish off the training cycle.

Everyone has had an excellent training cycle and we’re looking for some pr’s across the board at the meet on the 3rd.

Remember the XPC Pro/Elite Coalition Meet is starting to fill up. Please get your entries in early and book your hotels in advance as Columbus is absolutely INSANE Arnold Classic Weekend!!!!

training vid below– special thanks to Maverick and Sean for sticking around to help us tonight.