Lexen Xtreme Training Tips

First of all, I’d like to congratulate all of the lifters who competed in the Lexen Fall Classic/Sports Fest. We had a huge turn out and a lot of fun.

Thursday evening our groups were very light due to a lot of the guys competing the previous weekend.

Our group consisted of Frankenstein, Burke, Roush, and myself.

Today we did some shirt work to a 2 board.

Frankenstein Finished with a pr of 435 with a narrow miss with 455. Frank is still new to equipped benching and has been learning a looser Inzer Rage X.

I used an older Metal shirt working up to 545 with 2 misses with 585.

Burke smoked a pr of 625 while Roush shut it down in the high 6/low 7 hundred lb range. (both in the SDP)

The group finished with close grip 4 board presses, push downs, face pulls, and some other light blood work sets.

Again congrats to the lifters who came out this past weekend. We hope to see you at the XPC Pro/Elite Coalition Arnold Classic Weekend.

We had two groups going @ Lexen on Friday. The majority of the group on the far monolift are doing the Lexen Sports Fest on October 8th. Most of the guys worked up to 60-65% of an opening weight and shut it down.

Group two consisted of Dague, Frankenstein, Jimmy OK, Burke, and myself. We worked off of a box with the SSB and straight out of the bag new strong bands. The bands vary from approximately 220-250lbs of tension at the top of the lift depending on the individuals height and squat stance. The squat safety bar forces the lifter to carry the bar very high and makes the lifter keep a more upright position. We worked in briefs only for doubles.

Jimmy OK did multiple sets of doubles with 395 plus band tension

Frankenstein worked up to a heavy double with 435 plus band tension and then shut it down.

Burke, Dague, and I hit a double with 435 and then each hit a single with 525 plus band tension.

Burke and Pat then took 575 plus band tension with Burke earning the lift while the bands beat me about half way up.

Group two then moved to pin three rack pulls plus a doubled short band. We are unsure of the exact band tension, but it’s pretty brutal.

Jimmy finished around three plates and a quarter.

Dague and Frankenstein ended with four plates and a quarter.

Burke and I each finished with five plates.

We then split off for some accessory work consisting of GHR’s and abs.

The Lexen Sports Fest is this Saturday! Make sure your entries are in and good luck to everyone competing.

This Thursday our group consisted of The Lexen Boss Dan Dague, Frankenstein, Burke (returns from the woods still rocking cammies), New School Mike, and myself. Jimmy Overkill joined in a little late, but still completed the ME movement.

Full range bench with 120lbs of chain: We took moderate triples and then worked up to a heavy single.

New School finished @ 205 + chains totaling approximately 325 at the top.

Frankenstein finished @ 275 + chains (395 at lockout) and had a close miss with 305.

Jimmy OK finished with 205 + chains for a triple and a near miss with 225 + chains.

Dague, Burke, and myself all finished with 315 + chains. (435 at lockout)

Dave Schwab, who is competing in the meet on the 8th, came in to get some shirt work in and hit an easy 605 off of one board. The training cycle is now complete for the guys doing the meet, and we expect some good things from everyone lifting.

We then stripped the plates and left all of the chains and did 3-5 sets of skull crushers with the straight bar. The rest of the group split up and did some lat and shoulder work. Danny has been working on his conditioning as of late, so he and Burke went ahead and climbed a giant pole with Burke’s tree climbing stand he uses to slay deer. (Video coming soon…. Frank, make it happen)

We still have a few spots available for powerlifting @ the Lexen Sports Sports Fest on October 8th. Get your entries in ASAP. IPA cards may be purchased at the venue on the day of the meet.

Seated Deadlifts for Reps

Warm-Ups

225 x 8

245 x 8

275 x 8

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Powerpohl Holds

2 Plates x 30 secs x 3

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GHRS, Hypers, Abs

3 circuits x 15 reps per exercise

Cambered Bar w/Mini Band and 3 Chains

Warm-Ups

185 x 3 x 8 sets

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Tricep Extensions

3 x 12

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Front Raises w/Plate

3 x 10

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Lat Pulldowns

4 x 10

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Group: Chuck, Jimmy, Me, Mike, and Nate

Straight Bar w/6 Chains

Warm-Ups

Chuck, Mike, and Myself did:

8 x 2 with 425-515 Going up each set

Jimmy and Nate Who are Competing

Worked up to:

565 for Nate

605 for Jimmy

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Deadlifts Wide Stance

Mike, Chuck, and Me

Warm-Ups

405 x 3 x 4 sets

495 x 3 x 4 sets

Jimmy and Nate worked up to a last Warm Up before Opener

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Powerpohl Walks

3 Plates, Wide Stance, Backwards Walk, 3 x 20 secs

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GHRS

3 x 8

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Abs

Everyone looked really good today, Jimmy and Nate especially. Im anxious to see how well they do.

Hello once again from the Lexen Night Crew.  We all are anxiously waiting for the Lexen Xtreme Fall Sports Fest.  It is definitely going to be a great meet, and you can take your pick of what you want to watch: powerlifting, mma, or strongman.  Either way, we all know, all of us of the night crew will have a good time. 

Like I stated in our last post, we of the night crew do things differently.  The guys doing the meet, took their openers once again.  I know a lot of people do not understand why we take our opener every week, but it is so that we know it will be an easy lift the day of the meet.  Then, we just keep working our way up.  Almost everyone in the night crew has bought into this method, except the Angry Greek.  He will understand soon enough!  The group doing the meet consisted of Messmer, Maverick, and Sengos.  All three took their openers, with the Angry Greek getting rather angry at Maverick.  Sengos has a family, so he likes to get in and get out, and most of the time, Maverick prevents that.  GET YOUR BUTT MOVING MAVERICK!  All of these guys are finished pulling, so they finished off with some ab work, and other various auxillaries.  All three of these guys are going to have great meets!

The second group consisted of Fought, Bandy, Triz, and myself.  Triz is doing the meet, but he has never been in full gear with his knee wraps, so he asked to roll with us.  He looked good in all his gear. He took and easy 510 opener, then to just mess around and get more work in, decided to take a second and third attempt.  He ended up smoking his second attempt of 560, then buried his third attempt of 600.  He made that look easy as well.  He is another that will have a great meet.  Fought and I stayed raw.  He did triples for about 4 or 5 sets, and embarassed me.  Bandy continued with his quest for bodybuilding glory doing sets of three for about 5 or 6 sets.  We then helped Triz take his opener.  His deadlift was looking strong.  I am not sure of where he finished, but I am know it was heavy.  Fought, Bandy and I just stayed with him, and not going much heavier because we had to get out early.

October 8, 2011, if you are not doing anything Please come to the meet.  The more of a crowd, the better the lifters will do.  It always helps when you have a bunch of people there yelling and screaming for you to succeed.  If you are already coming, we look forward to seeing you there!  Keep training hard!

The Lexen Xtreme Fall Sports Fest is a little over two weeks out. Lifters competing from the Night Crew include Ryan Messmer, Maverick, The Angry Greek, Trizz, and Mike Roush.

Friday the guys worked up to an opening weight on the squat and either took a few overload sets utilizing the lightened method or went somewhere in the ballpark of a 2nd with straight weight.

Pete (The Angry Greek, 220) is making his return to the platform after undergoing surgery on his shoulder less than a year ago. He doubled an opener of 655 in full gear and then worked up to around 805 with the green bands. This training cycle was hard on Pete while rehabbing the shoulder, but he looked really solid this day.

Messmer (220) hammered his opener of 600 and shut it down after that.

Trizz (198)- This is Adam’s first multi-ply meet after making the cross-over from mixed martial arts. McLovin, Bandy, and Chuck Fought have been helping him learn his equipment. Adam has made substantial improvements this whole training cycle and looked very solid on Friday. He took straight weight sets in the upper 500′s.

Maverick (165… yes everyone’s favorite fighter jet pilot, motorcycle riding, volleyball playing, corny pick-up line using actor/lifter decided he was going to drop from 181 to 165 this meet.) Jake had a long summer for annual training (Marines) so he wasn’t really able to keep his weight up like he wanted to. Jake worked up to 525 and 545 on the squat. To say the form was a tad off is an understatement, but he still sank the weights and came up with it somehow. We still think he will set some pr’s over his previous 181 performance and is really working hard on correcting some form issues on the squat.

Roush (242) has had an extremely impressive training cycle. Mike has been working in full gear the past 6 weeks or so in order to really master his technique in his equipment after dropping from 275 to 242. Over the past few weeks he has handled 900+ every week and a thousand two weeks ago. (high chain) This day he worked up to his opener and then took another rep in the mid-high 800 range. We expect Mike to put it together on the platform expect a professional total and pr’s on every lift.

The rest of the night crew have been working with some of our newer lifters going raw or in looser training briefs. Most of us either recently competed in the Lexen Summer Slam or the APF Ohio State meet. Chuck Fought’s rehab has been going very well on the pec he completely tore late in the spring. Thanks to OverKill Strength Equipment for sponsoring him. Fought is an absolute freak and expect some big numbers from him @ the XPC Pro/Elite Coalition Meet in March. (Arnold Weekend)

Thanks to Frank on getting my username/password squared away and congratulations on your wedding. We are all proud that you somehow fooled that great girl into marrying you.

Floor Press w/2 Heavy Chains

Warm-Ups

315 x 3

365 x 3

405 x 1

455 x 1

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Tricep Extensions w/Bamboo Bar

120 x 12 x 3

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Tricep Pushdowns

70 x 8 x 4

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High Face Pulls

3 x 10

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Abs

3 x 12

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Mid-Stance Squats w/SS Bar and Hanging Kettlebell’s

(Took these as deep as possible, Definitely breaking parallel for all the depth junkies out there)

Warm-Ups

300 x 8

340 x 8

375 x 8

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Ultra-Wide Deads

Warm-Ups

315 x 8 x 4

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Back Raises Holding Sandbag

3 x 10

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Hypers

4 x 15

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GHR’s

3 x 8

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Grip Work

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375 x 8