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Rusty
01-04-2008, 01:46 PM
Alright, I need something to track my progress if I ever want to not be a weak little bitch. So it's Journal time. Feel free to make fun or criticise.

Current:
Age - 21
Height - 5'11.5"

Weight - 235lbs
Bench - 295lbs
Squat - 385lbs
Deadlift - 475lbs


Goals: (hopefully within a year)
Weight - 275lbs, I want to be a big mother ****er, when I hit 275, 300 is next)
Bench - 350-375lbs
Squat - 450-500lbs
Deadlift - 550-600lbs

I'd like to compete in atleast one PL meet and I plan on entering the highland games in fergus in august.

I'm still actually fairly new to training for strength. I got a gym mebership last april and started getting into strength training over the summer. I hate to say this but at one point in my life I was a stupid curl jockey. :mad:
I'm extremely weak for my size, so hopefully I can change that.


Diet:
Pizza, meat, milk, and water. I'm not afraid of losing my abs so I'm going dirty for maximum weight gain. (If you want to make any comments about how I could do the same thing eating clean, save it, I don't want to hear it and you won't change my mind)


Jan,4

Just got over a cold, so I still kinda feel like crap so I took it easy

Bench with bands (I just got bands and wanted to use them)
225 - 1,1,1,1,1,1,1

Close grip Bench
225 - 4,4,3

DB Shoulder press
65 - 6,6,6

Upright rows
100 - 10,10,8

Snatch (I just learned how to snatch about two weeks ago)
135 - 1,1,1
145 - 1,1, miss, 1
155 - miss,miss,miss,miss,miss,miss,1 < finally got it

Rusty
01-05-2008, 01:13 PM
Jan 5

Rest day

I did some GPP......That's all.

Rusty
01-06-2008, 11:42 AM
Jan 6

Sumo deads using 25's

195 - 3
245 - 2
295 - 2
445 - 1
465 - 1
485 - 1 PR
495 - miss, miss, 1 P effin' R
505 - miss, 1 P effin' R mother effer'!
405 (using 45's, regular stance) - 2

I was jacked about that PR considering I was using 25's. I kept missing the lifts because as soon as my left hand hit my leg it would uncurl my fingers and my grip would slip. Any suggestions on a remedy would be nice.

T-bar rows

160 - 5,5,5,5,5

Lat pull downs

160 - 5
180 - 5,5,5,5

Snatch
95 - 1
135 - 1,1

Snatching is fun!

Incline curls
35 - 6,6,6

I farted on the way home and almost threw up! I might do some speed squats and some neck work later tonight in my basement if I feel up to it.

Rusty
01-06-2008, 06:20 PM
Jan 6 PM

I decided to do some speed squats. I did 115lbs with bands (205 at the top). I went about 2 or 3 inches below parallel and really focused on blasting out of the hole which is where I tend to fail on my squats.

I did 5 sets of 3 or 4 followed by some neck work with my neck harness. My legs are pathetic and weak!

Rusty
01-07-2008, 02:36 PM
Jan 7

First day back at school.

OH press
Bar - 5
115 - 3
135 - 3
155 - 2
185 - 3,2,2 (shoulder felt weak today)

Speed rack lockouts with bands (about 2 inches above chest)
135 - 3
185 - 3,2,2,3,3,3,2 (I was just screwing around with this, I tried about 3 or 4 different grips and worked on my form)

*In denail about my weak shoulders*

One arm DB over-head press (sitting)
80 - 5,4,3

Pullovers
100 - 3
110 - 3
120 - 2,2 PR

Face pulls
75 - 5
90 - 5,5,5
60 - 8

It was pretty foggy today, so apparently that gives every douche bag the right to drive around at 5mph with his hazard lights on while he talks to his wife on his cell phone telling her how foggy it is outside.

Dissapointing workout to be honest!

Rusty
01-08-2008, 04:34 PM
Jan 8

Rest........

Rusty
01-09-2008, 04:25 PM
Jan 9

SQUAT (Parallel with belt)

bar - 5
135 - 3
225 - 2
315 - 2
365 - 1
385 - 1
405 - miss (Fuzzy just deep squatted this, I feel like a little bitch) I failed out of the hole as usual.
365 - 1,1,1
385 - miss

Box squats with bands
225 - 1
295 - 3,3
315 - 2, 1 (missed the second rep)

My lower back and legs were DEAD after that!

Shrugs
225 - 5,5,5
275 - 3,3
225 - 5

Cable rows
I did a light 5X5 with strict form, I can't remember the weight.

DB rows (I wanted to get a better look at this chick over in the dumbbell area, otherwise I would have called it quits)
100 - 5,5

I'm too tired for any further comments.

Rusty
01-10-2008, 03:09 PM
Jan 10
This probably should have been a rest day.

Flat bench
bar - 5
135 - 2
225 - 3
245 - 1
285 - 1
295 - 1
305 - miss (I don't know why I tried to max, my tri's felt weak and my elbow was bothering me)

Flat bench with bands
225 - 1,1,1,1 (again, my tri's sucked.... I shouldn't have done these)
135 - 5

Incline DB press
95's - 5,4,4,4,4

Cuban press
bar(45) - 10
65 - 8,8,6

Bench throws on the smith while I waited for the decline to free up
Bar - 3,3

Decline sit-ups
BW - 12
25lb plate behind my head - 8,8,7

I'm in serious need of a week off. I'm driving down to florida on tuesday and coming back sunday, so it will be a well needed rest. I'll probably do heavy upper back on sunday and I plan on changing up my routine when I get back.

Rusty
01-12-2008, 08:18 AM
Jan 11

Rest!

RedSpikeyThing
01-12-2008, 08:37 AM
Glad to see another Ontario boy around here :thumbup:
Strong stuff in here, keep it up!


405 - miss (Fuzzy just deep squatted this, I feel like a little bitch)

I think everyone feels like a bitch when a 15 year-old is outlifting them


EDIT: And, since I'm the first to post, :spam:

Second edit: Where do you go to school?

Rusty
01-12-2008, 09:23 AM
Second edit: Where do you go to school?

Georgian college in Barrie.

Do you go to Queen's?

RedSpikeyThing
01-12-2008, 11:03 AM
Do you go to Queen's?

Sure do

Rusty
01-13-2008, 12:03 PM
Jan 13

Two days of rest was nice

Rack pulls (from top of knee cap)
bar - 5
135 - 2
225 - 3
405 - 2
495 - (added chalk)2,2
585 - (grip wouldn't hold, added straps)1
675 - 1
725 - 1 PR
735 - 1 PR Held it at lockout for about 15 seconds to revel in my awsomeness.
585 - Couldn't even budge the bar!

Kroc Rows
120 - 8 (catastrophic grip failure, added straps), 15,15

SLDL (speed)
135 - 6
225 - 6,6,6,6

Leg press (I don't know why I did these)
4pps - 4,6,3

Sitting calf extensions (machine)
225 - 8
Full stack (10)

Preacher curls (reverse grip)
70 - 8,8,6

Did some bodyweight decline situps to finish everything off.

I heard a radio commercial for 7/11 hotdogs on the way home. Some douche bag was going on and on about how 7/11 has reinvented the hot-dog. Turns out they just put it in a whole wheat bun. What ****ing ass-hat considers putting the weiner in a whole wheat bun a total reinvention of the hot-dog? Sadly people will now probably flawk to 7/11 and pile these things with 4 pounds of ketchup and natcho cheese and think it's healthy because it's on a whole wheat bun. People are really really stupid! Or maybe they won't because the carbs don't fit into their Atkins plan.

McVein
01-13-2008, 12:15 PM
sweet rack pulls man, thats heavvy.

Rusty
01-13-2008, 12:55 PM
sweet rack pulls man, thats heavvy.

Thanks McVein.

Rusty
01-14-2008, 04:28 PM
Jan 14

I wanted to sneak another bench day in before my week off. On a more awsome note, I woke up with an insanly jacked back from the rack pulls and Kroc rows...... It was awsome!

Bench with bands
135 - 2
225 - 2,1
235 - 1
245 - 1 PR, fail (These felt damn heavy at lock-out)
225 - 1,1,1,1
135 - 5,4,5 (speedy)

Overhead press
bar - 5
95 - 4
135 - 5
165 - 4,4,4(The last set was more of a push press)(my shoulders ****ing suck)
135 - 3

Flat DB press
95's - 5,4,4,3 (With a pause at the bottom)

Pullovers
100 - 5,5

I did some light lat work with the lat pull down to finish everything off.

I ordered a Viking Bencher and a Viking V-Squatter from Adrenaline PT studios. He said he's going to e-mail me the invoice tonight, so I hope I get it before I leave for Florida because I'll be M.I.A. until Sunday. On that note, I'll be leaving for Florida tomorrow at 4AM. I'm really not looking forward to sitting in a pick-up for 24 hours, but I've never been out of Canada for more than a couple of hours, and I can't wait to get my swell on at the beach!

See you all next week!

Rusty
01-20-2008, 01:59 PM
I'm back.

It was a 46 hour drive down there (via massacheussetes[I'm not even going to attempt to spell that correctly]), and about 23 hours back. We spent two and a half days down there just hanging out until the girl I went with started pissing me off. My back is stiff as hell from sitting for so long and I think I tweaked my neck trying to take down a smoke alarm. I put on some winter fat while I was down there and I can't ****ing wait to get back to the gym tomorrow. I hope my shirt and suit come soon!

Rusty
01-21-2008, 03:20 PM
Jan 21

My back was still tight from sitting for 24 hours straight.

Speed Squats
bar - 5
135 - 3
185 - 2
185(bands) - 3
225(bands) - 1 DEEP but slow.
185(bands) - 3,3,2 All deep

SLDL's
135 - 5
225 - 5,5,6

T-bar Rows
90 - 5
180 - 7,5
135 - 7

Shrugs
405 - 7,7,7 (used straps)

I did some grip work with the smith machine (it has a thicker bar), and a set of calf work to finish it off.

Rusty
01-22-2008, 10:10 AM
Jan 22

Speed Bench (short rest)
bar - 5
135 - 3
185 - 3,3,3,3,3,3 (good speed through all of the sets)
135 (bands) - 3,3,3

DB shoulder press (sitting)
65 - 8
75 - 5,5,3

BB shoulder press (speed)(again sitting)
95 - 5,5,5,5,5

Face pulls
90 - 5
105 - 5,5,5
90 - 6

Decline sit ups
25lb plate behind my head - 6,6,6

Lateral raise machine thingy
Entire stack - 12,12

Rusty
01-23-2008, 01:08 PM
Jan 23

Rest day

My OPA and CPU membership came in the mail today, so I'm just waiting on my gear. I called to add a few things to my order and they said they're still waiting on their order of shirts to come in from Finland, so I'm guessing I'll be getting it later next week.

Rusty
01-24-2008, 03:08 PM
Jan 24

Squats
bar - 5
135 - 3
225 - 1
315 - 1
365 (added belt) - 1,1,1,1
315 - 3,3,3,3

GM's
225 - 4,5,5,5,5

I have no idea why I didn't do good mornings before. This was my first time doing them and they ****ing rock. Hopefully they'll help my squat.

Wide grip pull ups
BW - 5,5,4,3.5,2

I suck at pull ups, I'm too god damn heavy...... or just weak.

T-bar rows
135 - 6,6,8,8

Did some heavy calf work and a couple sets of curls before I dragged my dead ass out of the gym.........

Rusty
01-25-2008, 02:58 PM
Jan 25

Bench with bands

bar (no bands) - 5
135 (no bands) - 3
225 - 1
245 - miss,1 (I paused at the bottom of the first attempt and failed half way up, I didn't pause with the second attempt and made the lift)
225 - 1,1,1,1,1,1 (all with short pauses)
225 (no bands) - 8 (these feel light as a feather without the bands)
225 - 1,1

DB incline press
70 - 5
90 - 4,4,2

Upright rows
100 - 12
110 - 5,5

Rotator cuff work (I don't know the name of the exercise)
bar - 12,12,12

I did a couple of snatches just for fun and finished off with 3 sets of 8 decline situps with a 25lb plate behind my head.

Rusty
01-26-2008, 12:44 PM
Jan 26

Rest day

I finally decided to make up some boards for board presses. I made a 1 board, 2 board, and a 3 board. I put eyelets in the sides of the boards so I can put a bungee coard around my chest to hold them in place. The eyelets, nails, and an 8' 2X6 cost me a total of $12. It took me about 8 minutes to put them all together.

Rusty
01-27-2008, 08:20 AM
Jan 27

Rest day

I did some GPP (a.k.a. shovel snow) this morning. I'm headed up to the cottage to go snowmobiling and to measure up a set of stairs for the dock. Hopefully my shirt, squat suit, wrist wraps, and singlet come sometime this week.

Rusty
01-28-2008, 03:30 PM
Jan 28

Speed Box Squats with Bands
bar - 5
135 - 3
185 - 3,3,3,3,3,3,3,3 (Slow out of the hole as usual)

SLDL's (with belt)
225 - 6,5,5
365 - 5,3 (my lats were failing me on these, I couldn't keep the bar close to my body)

Kroc Rows
120 - 18PR, 18

I did some grip and bicep work to finish off.

Might hit my neck with my harness later tonight if I feel like it.

Rusty
01-29-2008, 09:14 AM
Jan 29

Speed bench with bands (double choked, about +110lbs total at lockout)
bar - 5
135 - 3,3,3,3,3,3,3,3 (good speed, especially at lockout)

JM press
135 - 5,5,5 (This was my first time doing these and my elbows were killing me)

Push press
bar - 5
135 - 8,8,8

Did two sets of rotator cuff work with an empty bar

Decline situps with Plate behind my head
25 - 10
35 - 5,5

Next ME bench day I'm going to start using boards.

Rusty
01-31-2008, 02:23 PM
Jan 31

Deadlifts (sumo)
135 - 5
225 - 3
315 - 1
475 - 1
495 - 1 (This was the first time I pulled 5 pps. I pulled 505 a couple of weeks ago, but it was with 25's)
515 - miss, miss (The first attempt was so damn close it wasn't even funny, my upper back just didn't have the juice to lock it out)
495 - miss (Again with the lock out problems)
455 - 1,1
475 - 1, miss
455 - 1,1,1,1 (I took off the belt and pulled conventional a couple of times)

My grip was awsome today, but my back sucked. My hams felt weak so I was pulling mostly with my back. My form probably sucked!

High Box Squat (2-3" above parallel)
315 - 5
385 - 3
405 - 1,1
415 - 1,1

Cable rows
225 - 5,5,5,5
185 - 12

Finished off with some calf work.

I'm still waiting on my gear! I'm really REALLY ancy. Hopefully it comes tomorrow.

Rusty
02-01-2008, 03:33 PM
Feb 1

Board presses (1board)

Okay so it's my first time doing these and they ****ing suck. The board stops the bar smack dab in my sticking point.

bar - 5
135 - 3
225 - 1
275 - 2
285 - 2
295 - 1, miss
275 - 2,2,2,2
225 - 5,5

Incline DB press
80 - 6
90 - 5

Tricep bar press
50 - 8
100 - 5

Front raises
bar - 8
65 - 5,3,2

Decline sit-ups with plate behind my head
35 - 6,6,6

Rusty
02-02-2008, 05:03 PM
Feb 2

Rest day

I stayed over at a friends place last night and her dog kept jumping on the bed and I couldn't sleep. At about 2AM I lost it and said if she didn't lock the dog up, I'd eat the ****ing thing. Also her bed was only a double, and I like to sprawl out while I sleep to let my nuts breathe.

I shoveled snow for about an hour this morning and then caught up on all the sleep I missed with two of the best afternoon naps I've ever had. I had some energy to burn after my napping so I did some reverse hypers, neck harness work, and very light high box squats in my basement.

Hopefully my gear from regina, and bands from EliteFTS get here on Monday.

Rusty
02-05-2008, 09:49 AM
Feb 5

Speed bench w/ bands (double choked)
135 - 3,3,3,3,3,3,4,3

Push press
135 - 8
185 - 5
205 - 3,2 (a lot of legs in these)
185 - 3,3
135 - 8

Kaz Press (first time doing these, they kick the ****!)
bar - 5
bar +90 - 6,6,6

Finished with some RC work

I woke up sunday with a sore throat and thought I might be getting sick again. I skipped my squat workout yesterday because I didn't want to make anything worse. I felt fine this morning. I'll probably do a dynamic squat workout after I get home from school tonight.

My bands from EFS are coming today, but I'm still waiting on my gear from adrenaline. It cost me $60 in duty on a $120 shipment. I hate ordering from the states.

RedSpikeyThing
02-05-2008, 09:51 AM
nice upper work! Impressive overhead work, especially after benching.

Rusty
02-05-2008, 05:47 PM
Feb 5 PM

Okay, so I just got my bands from EFS and I missed yesterday's dynamic squat day. I had to do some squatting.

Speed squats with purples (double choked)
150 - 3
215 - 3,3,3,3,3,3

GM's
100 - 5,5,5

Band assisted pull-ups (Green)
5,5,5,5,5

Rusty
02-05-2008, 05:50 PM
nice upper work! Impressive overhead work, especially after benching.

Thanks man. Needless to say my tri's got a pretty good workout today.

Runty
02-05-2008, 06:14 PM
Nice work in here man. That 46 hour drive must have been insane. Where did you go in Florida?

Rusty
02-06-2008, 08:00 AM
Nice work in here man. That 46 hour drive must have been insane. Where did you go in Florida?

Thanks Runty

We stayed in Ft. Myers.

Rusty
02-08-2008, 02:28 PM
Feb 8

Board press (1board)
bar - 5
135 - 3
225 - 2
275 - 1
295 - 1,1
305 - 1PR, miss (missed half way to lockout)
285 - 2,1,2,2,2,1

Incline DB press
70 - 3
90 - 5
100 - 3 PR, 3

Upright rows
125 - 3
105 - 6
100 - 8,8

Pullovers
120 - 5PR, 3

Finished with some ab work.

I missed ME squat day yesterday because of a house fire, and I think I pulled my bum muscle dragging hose. I'm switching up the days in my routine to fit around my school schedule a little better.

Old
Mon - ME squat
Tues - ME bench
Wed - off
Thur - DE squat
Fri - DE bench
Sat - off
Sun - off

New
Mon - ME squat
Tues - off
Wed - ME bench
Thur - off
Fri - DE squat
Sat - off
Sun - DE bench

Coke
02-09-2008, 06:19 PM
Numbers are looking good in here Rusty.

Rusty
02-10-2008, 12:25 PM
Numbers are looking good in here Rusty.

Thanks CoCoa, they're definitely going in the right direction!

Rusty
02-10-2008, 12:35 PM
Feb 10

Speed bench with bands (double choked)
135 - 3
155 - 3,3,3,3,3,3

Kaz press
135 - 6
155 - 5,5,5,5

Sitting BB overhead press
95 - 5
135 - 5,5,5,5,5

Face pulls
5,6,6 I think i did 90lbs, but I can't remember.

I went easy today because I just did ME bench two days ago.

I finally found a REAL gym that's not too far from me. It's a garage gym in Toronto about an hour away. I got in touch with a guy who lifts there through youtube, and I'm going by tomorrow night to check it out and see if they'll let me lift with them. Hopefully everything goes well and I'll have some guys to train with who can show me how to use my shirt.

Apparently there's a back-up at the Metal factory in Finland so I'm still waiting on my gear.

Rusty
02-11-2008, 03:14 PM
Feb 11

Squats
bar - 5
135 - 3
225 - 1
315 - 1
365 - 1
415 - miss
315 - 2,3,3

My squats sucked today. I don't know why, but my legs just weren't feeling strong.

Kneeling squats
315 - 5
405 - 5,5,5

GM's
225 - 3,3

T-bar rows
3plates - 5,6,6,5,5

Finished with some grip work.

My mind just wasn't in the game today. Every time my earphone would fall out I'd be hit with Justin Timberlake, Hillary Duff, or some other soft pussy crap.

When my squats start getting heavy I've noticed that I start leading with my legs instead of my chest. I'm going to focus on this next Dynamic day and see if I can correct it.

Rusty
02-13-2008, 03:27 PM
Feb 13

Board press (2board)

bar (no board) - 5
135 (no board) - 3
225 (no board) - 2
225 - 1
275 - 1
305 - 1
315 - 1,1,1,1,1
225 - 12

Flat DB press
80 - 5,6,6,6,6

Finished with some RC and ab work.

Rusty
02-15-2008, 02:46 PM
Feb 15

Speed squats with triple choked purples
bar - 5
135 - 3
225 - 2 (too slow)
185 - 3,3,3,3,3,3,3

SLDL's
225 - 5
315 - 6,5,4,4

Kroc rows
120 - 20PR, 14

BB shrugs
315 - 5
405 - 8,10,6

Finished with teh BiCePtS.

Rusty
02-17-2008, 11:10 AM
Feb 17

Speed bench with bands (double choked)
bar - 5
155 - 3 (I had no speed today so I went lighter)
135 - 3,3,3,3,3,3,3,3
135 (no bands) - 20 (feels like an empty bar without the bands)

Strict overhead press
135 - 8,8,8

Kaz press
155 - 5
165 - 6,6,6,6

Finished with RC and Ab work.

I WANT MY GEAR! :cry:

Ben Moore
02-17-2008, 11:39 AM
Kaz press?

LOL - and all I can thiink is "I want this stuff OFF!!!"

Rusty
02-18-2008, 08:37 PM
Feb 18

I drove downtown to lift with the guys at the powerlifting gym, but I guess I must have missed a memo, because nobody was there, so I drove two hours for nothing. **** happens, so I came home and did the best I could with what I had.

Reverse band deadlift

(I double choked greens at about half the rack height so it gave me about 100lbs off the floor and went completely slack just above my knee)

250 - 3
415 - 1
515 - 1,1,1,1,1,1 (Awsome speed with these. I would have loaded more weight on but I couldn't fit anymore on my 1" 15lb bar....... It now has a slight bend in it.

Squats
315 - 2
265 - 5,4,4,3 (I focused on my depth because I was told that I would barely squeek by in an IPF meet).... My squats still suck balls!

Finished with some band face pulls, and band assisted pull-ups.

I was told that my gear should be arriving in regina any day now, so I'm praying that it comes this week. I slammed back two double quater pounder with cheese meals for lunch today......... I'm awsome! :hello:

Rusty
02-18-2008, 08:39 PM
Kaz press?


It's like a JM press only in a smith machine (yes, smith machine). Tuck your elbows hard and bring the bar down to your collar bone. It kills the tri's!

Coke
02-19-2008, 06:10 AM
...I drove downtown to lift with the guys at the powerlifting gym, but I guess I must have missed a memo, because nobody was there, so I drove two hours for nothing. **** happens, so I came home and did the best I could with what I had.

Wow man, who wouldn't be pissed by that bs.

Rusty
02-20-2008, 03:39 PM
Feb 20

A buddy who I went to college with came up to lift with me today. I woke up with a sore throat and feeling sick so I took my super secret cold cure at about 1:00 and it cleared it right up.

Board press (2 board)
bar (no board)- 3
135 (no board) - 2
225 - 1
315 - 1
325 - 1PR
315 - 2,1,1,1

Reverse band bench (greens choked around top of rack)
315 - 5
385 - 1,1,1,1

Kaz press
135 - 6
185 - 5,5,5

Push press
135 - 8
185 - 5
135 - 8,10

Finished with some RC work.

Rusty
02-20-2008, 03:46 PM
Wow man, who wouldn't be pissed by that bs.

Yeah, I tried making the best of the situation and thought I'd just go to my gym because it's usually open until midnight on weekdays, but because of our new 'Family Day' it was only open until 1 in the afternoon.

Coke
02-21-2008, 05:44 AM
Good PR on the 2 boards bro.

MichaelKeck
02-21-2008, 11:09 AM
nice lookin log Rusty! you and I have a similar routine set up. gonna have to follow along with your progress.

Rusty
02-22-2008, 04:11 PM
Feb 22

It's my last squat day before I take a week off for reading week, so I thought I'd pump up the volume and tear the **** out of my back and hams.

Speed squats with choked purples off a box
135 - 5
185 - 2,2,2,2,2,2,2,2

Reverse hack squat machine
1pps - 5
3pps - 5
4pps - 5,5,5,5,5

T-bar rows
3 plates - 5
4 plates - 4,4
5 plates - 3 (not really)

Pullovers
120 - 6PR,4

Rack pulls from the top of knee
405 - 5
495 - 3
585 - 5

Shrugs
405 - 10,10
315 - 20

Finished with some calf work. I'm gunna hurt tomorrow!

.....BONER.....

Rusty
02-22-2008, 04:16 PM
Good PR on the 2 boards bro.

Thanks again CoCoa, nothing better than a PR!


nice lookin log Rusty! you and I have a similar routine set up. gonna have to follow along with your progress.

Thanks Mike. Feel free to drop in anytime!

Rusty
02-23-2008, 11:33 AM
Feb 23

I'm leaving for florida tomorrow so I wanted to get a bench day in before I left. I'm going to bring my bands and grippers down so I don't turn into a pile of pussy mush.

Speed bench with choked bands
135 - 2,2,2,2,2,2,2,2,2,2 (Awsome speed)

Bench press
225 - 10

Push press
135 - 4
185 - 5,4
135 - 4

Face pulls
60 - 8,8,8

Swiss bar press
150 - 5,5,5

Cardio - Walking for 20 seconds from my truck to McDonalds

PWO meal - Protein shake, Dbl quater-pounder w/ cheese meal

Going to Mcdonalds at 1 O'clock on a saturday is like going to a day care. I came to the realization that every child in that restaurant was mentally ******ed. They just ran around screaming and bumping into ****.

Kids were running into my legs for **** sakes. So that means they're either blind, or their mother had an alcohol problem during pregnancy.

There must be something in the water!

Coke
02-23-2008, 04:13 PM
Nice efforts back-to-back man.

Rusty
03-02-2008, 12:56 PM
I just got back from Florida. I came home to my RESULTS, but my gear is still M.I.A.. I'm going to go hit the gym for a dynamic bench session so there will be more to come in a couple of hours.


Nice efforts back-to-back man.

Much appreciated Coke!

Rusty
03-02-2008, 02:34 PM
Mar 2

Speed bench
bar - 5
135 - 2
155 - 3,3,3,3,3,3,3
135 - 20

Incline DB press
80 - 5
100 - 3,3,3

JM press
95 - 6,6
135 - 5,5,5

I'm heading down to Toronto again tomorrow to lift at the real gym. I still don't have my ****ing gear. It's been 6 weeks!

Florida was nice. I'm not much of a beach person, but I got to walk around without a shirt on to show everybody how 'jack and tan' (fat and pasty) I am.

Salt water tastes like ****!

Rusty
03-03-2008, 09:35 PM
Mar 3

Went downtown to lift.

Deadlift (conventional)

**Warm up sets** - Didn't keep track of the weight
495 - 1
515 - 1PR ****ing owned it! It folded me over a bit but no stalling what so ever. I was probably good for another 10lbs!
395 - 3,3,3
185 - 5

I got downtown and I had to take a piss. So I had the great idea to piss in one of the empty water bottles I had sitting around in my car. Long story short I ended up with piss all over my leg.

...............PR BITCH! PWNED............

Gear should be getting here next week..... Although I've said that about 6 times before so I won't hold my breath.

Detard
03-03-2008, 10:21 PM
**** dude, thats ****in sweet. Congrats on the PR

Coke
03-04-2008, 06:26 AM
Good job for both days dude...super PR on them deads.

Rusty
03-05-2008, 12:38 PM
Mar 5

I loaded up my MP3 player with a bunch of new slipknot, but the damn thing is broken and wouldn't work, so I had to bench to the pussy gym music.

Bench

bar - 5
135 - 2
225 - 1
275 - 1
305 - 1 PR It slowed down about half way as the weight started hitting my tris and I grinded the rest out. I wish it was easier. I tried it again and failed horribly.

2 board
315 - 3
335 - miss

3 board
315 - 3,2

JM press
135 - 5,5,5

Sitting overhead press

135 - 5,5,5,5,5

Finished with some RC work and light pullovers.

My shorts stank like piss from monday, and not having my music really pissed me off. So now I have to go out and buy a new MP3 player.

Rusty
03-05-2008, 12:42 PM
**** dude, thats ****in sweet. Congrats on the PR

Thanks man, I had the biggest **** eating grin on my face for the rest of the night.


Good job for both days dude...super PR on them deads.

Thanks Cocoa!

Rusty
03-07-2008, 03:25 PM
Mar 7

Holy ****, it's already march!

(Caffeine + Ammonia + Slipknot)^Squats = Awsome!

Speed box squats with choked purples
195 - 2,2,2,2,2,2

Box squats
225 - 3
315 - 5,5

Reverse hacksquat machine
4pps - 3
5pps - 2
6pps - 3,3

T-bar rows
3plates - 3
4plates - 5
3plates - 6,5

Shrugs
405 - 8,8,10

Deadlift
405 - 1 <-------Ehl oh ehl<@; )....... I have no idea why I did this.


There ain't no cure for stupid! Have a good weekend everybody.

Coke
03-08-2008, 09:11 AM
Great workout bro.

Rusty
03-09-2008, 04:02 PM
Mar 9

Went to the WBB Toronto meet. Only 5 of us ended up showing.

Speed bench
bar - 5
135 - 3
185 - 3
225 - 3,3
185 - 3,3

Kaz press
90 - 5
180 - 5,6,5

Push press
135 - 5
185 - 3,3,3

Rusty
03-09-2008, 04:03 PM
Great workout bro.

You're such a journal whore Cocoa! As always, thanks for the support :hello:

Keith
03-09-2008, 06:02 PM
Mar 9

Went to the WBB Toronto meet. Only 5 of us ended up showing.

Speed bench
bar - 5
135 - 3
185 - 3
225 - 3,3
185 - 3,3

Kaz press
90 - 5
180 - 5,6,5

Push press
135 - 5
185 - 3,3,3


:hello:

You're a big boy!

I wanted to see some ME work from you, but pretty cool seeing how fast you can move 225 lbs.

Rusty
03-10-2008, 09:56 PM
Mar 10

Went downtown to lift. I just loaded plates, spotted, and held boards for the first hour and a bit.

Reverse band deads (greens at the top of the rack) (used kilo plates)

something - 2
something a little heavier - 1
a little more - 2
a little more yet - 1
594 - 1
*Added belt*
594 - 1
638 - 1
660 - miss, got it off the ground and grinded it up to my knee but couldn't get it any further
594 - 2

I'm covered in blood, chalk, and RubA535.

My nerves are ****ed.

Rusty
03-10-2008, 09:58 PM
:hello:

You're a big boy!

I wanted to see some ME work from you, but pretty cool seeing how fast you can move 225 lbs.

I'll pull heavy at the next Toronto meet.... Just for you.

Keith
03-10-2008, 10:05 PM
594 - 1
638 - 1
660 - miss, got it off the ground and grinded it up to my knee but couldn't get it any further
594 - 2

I'm covered in blood, chalk, and RubA535.

My nerves are ****ed.

Now THAT would have been cool to see.



I'll pull heavy at the next Toronto meet.... Just for you.

You're the best! :D

Rusty
03-12-2008, 03:33 PM
Mar 12

Reverse band bench (greens choked at the top of the rack)
225 - 2
315 - 3
385 - 1
395 - 1
385 - 1,1,1,1,1,1

Floor press
225 - 3
275 - 3 (my ass came off the ground on the last two reps so I lowered the weight)
245 - 3 (I felt like a pussy doing 245 so I raised the weight)
275 - 1,1,1,1

JM press
135 - 5,5,5,5,5

Sitting overhead press
135 - 3,3,3,3,3,3,3,3

Finished with some RC work, back attack, and TeH AbZzZzZ!


"It only hurts 'till the pain goes away"

Rusty
03-12-2008, 03:36 PM
You're the best! :D

I know.

Detard
03-12-2008, 09:24 PM
Hey man you said your competing on may 4th right? At the golden triangle open?

Nice pressing btw.

Coke
03-13-2008, 06:07 AM
Great pressing sets, excellent deads too.

Rusty
03-13-2008, 02:46 PM
Hey man you said your competing on may 4th right? At the golden triangle open?

Nice pressing btw.

I sure am. And if my gear doesn't get here I'll be doing the whole thing raw.


Great pressing sets, excellent deads too.

Thanks again CoCoa

Detard
03-13-2008, 03:19 PM
I sure am. And if my gear doesn't get here I'll be doing the whole thing raw.

Hhaha nice. You could try to squeeze yourself into my squat suit but i dont think that'd work to well.

I'm thinking about lifting in that meet aswell. That way I have a buddy who can give me a lift off and stuff. You goin with anyone?

Rusty
03-13-2008, 03:40 PM
Hhaha nice. You could try to squeeze yourself into my squat suit but i dont think that'd work to well.

I'm thinking about lifting in that meet aswell. That way I have a buddy who can give me a lift off and stuff. You goin with anyone?

I might have a hard time hitting parallel.

Go for it. I'm going alone so it would be cool to have somebody I know there to help with gear. Do you have a CPU membership yet?

Detard
03-13-2008, 03:43 PM
I might have a hard time hitting parallel.

Go for it. I'm going alone so it would be cool to have somebody I know there to help with gear. Do you have a CPU membership yet?

Naw do you? Is it cool if I add you on msn??

Rusty
03-13-2008, 03:54 PM
Naw do you? Is it cool if I add you on msn??

Yeah, I do.

http://www.ontariopowerlifting.org/member.htm#OPA%20Membership

Click on OPA membership, print off and fill out the form, then mail it to them with a cheque. It took a little over a week for mine to come back. You'll need the card to lift in any meet.

Rusty
03-14-2008, 02:38 PM
Mar 14

I can honestly say that I left every calorie of energy I had in the gym today. I'm ****ing dead right now. I can barely stand up straight.


Speed box squats with choked purples
135 - 2
205 - 3,2,2,2,2,2,3

Box squats
225 - 1
315 - 5,5 <--- these were more like bastardized good mornings

Croc rows
120 - 22 PR

I did some light cable rows and pull downs while I tried to find some energy for shrugs.

Shrugs
315 - 3
405 - 5
455 - 5
495 - 5,5

Finished with some calf work


"I am the way, the truth, and the life" - Ronald McDonald, John 14:6

Keith
03-14-2008, 02:55 PM
Mar 14

I can honestly say that I left every calorie of energy I had in the gym today. I'm ****ing dead right now. I can barely stand up straight.


Speed box squats with choked purples
135 - 2
205 - 3,2,2,2,2,2,3

Box squats
225 - 1
315 - 5,5 <--- these were more like bastardized good mornings

Croc rows
120 - 22 PR

I did some light cable rows and pull downs while I tried to find some energy for shrugs.

Shrugs
315 - 3
405 - 5
455 - 5
495 - 5,5

Finished with some calf work


"I am the way, the truth, and the life" - Ronald McDonald, John 14:6

Kroc rows are fun, eh? Nice PR, dude.

Detard
03-14-2008, 03:22 PM
Wow dude, heavy shrugs.

Rusty
03-14-2008, 03:54 PM
Kroc rows are fun, eh?

They're the best. :thumbup:


Wow dude, heavy shrugs.

Thanks Dan. Did you send in your application?

Detard
03-14-2008, 04:32 PM
Not yet. I dont know what to put for level? Should I just put intermediate? And when I am filling it out. Do I check off sub-junior, junior, and open? or only sub junior?

Rusty
03-14-2008, 09:09 PM
Not yet. I dont know what to put for level? Should I just put intermediate? And when I am filling it out. Do I check off sub-junior, junior, and open? or only sub junior?

I think I put novice or intermediate, I can't remember.

Just put sub-junior.

Rusty
03-16-2008, 11:43 AM
Mar 16

What a ****ty day. I had a horrible sleep, and I woke up feeling like crap (probably still from friday's training). So I forced down some toast, orange juice, and a protein shake for breakfast. About an hour later I took my 'results' and a half hour after that, my stomach told me to go **** myself and I puked.

Moving on. The battery in my MP3 player was dead so I had to listen to gym music again. The only upside to today was that I got McDonalds coupons in the mail and had a couple quarter pounders for a PWO meal.

Speed bench with bands
135 - 2
155 - 3,3,3,3,3,3,3

Push press
135 - 5
185 - 3,3
135 - 8

Kaz press
185 - 5,5,5

Finished with RC work and light face pulls.

Keith
03-16-2008, 11:54 AM
Jesus, sounds like a ****ty day. So, how are the 'results' workin' for ya?

I HATE when my ipod dies. Like, really, REALLY, hate it.

Rusty
03-17-2008, 09:41 PM
Mar 17

I was still feeling fridays training session in my legs, so the plan was to go downtown and pull some easy singles at 495. Well the worst thing I could have done was mention that I was "going light" to the other guys. They politely convinced me to pull heavy.

125Kg (275lbs) - 1
175Kg (385lbs) - 2
205Kg (451lbs) - 1
*added belt*
225Kg (495lbs) - 1
235Kg (517lbs) - 1PR Easy as hell
245Kg (539lbs) - 1PR Had way more in me
255Kg (561lbs) - 1PR PWNED!
265Kg (583lbs) - miss(I lost it about 4 inches off the floor. My back rounded out and I dropped the weight)

265Kg (583lbs) - miss (I wanted this bad. I fought it up past my knees but didn't have the hips to lock it out. I must have fought the damn thing for 20 seconds before giving up.)

Detard
03-17-2008, 09:43 PM
Congrats on the PR dude!

Rusty
03-17-2008, 09:44 PM
So, how are the 'results' workin' for ya?



It must be doing something, cause I just pulled a 46lb PR. I wasn't wearing a belt for my 515lb pull two weeks ago though.

Rusty
03-18-2008, 05:57 AM
Congrats on the PR dude!

Thanks Dan.

Coke
03-18-2008, 06:24 AM
....Well the worst thing I could have done was mention that I was "going light" to the other guys. They politely convinced me to pull heavy.

Great group of guys to train around...excellent PRs man.

Keith
03-18-2008, 08:19 AM
That's an INSANE PR!! Awesome job, man.

Sidior
03-18-2008, 12:20 PM
Awesome PR! 600 is coming fast.

Detard
03-18-2008, 02:12 PM
BTW, I sent in my membership application but I checked off sub-junior, junior, and open before I read your post. I dont think it's a big deal though.

Rusty
03-18-2008, 04:51 PM
Great group of guys to train around...excellent PRs man.

They're all awsome guys and I wouldn't want to train anywhere else. Thanks for dropping in again CoCoa.


That's an INSANE PR!! Awesome job, man.

Thanks Keith.


Awesome PR! 600 is coming fast.

Thanks Sid. It would be nice to pull 600 at my meet in May, but as long as I get my Nationals qualifying total, I'll be happy.


BTW, I sent in my membership application but I checked off sub-junior, junior, and open before I read your post. I dont think it's a big deal though.

They'll figure it out.

Rusty
03-19-2008, 03:25 PM
Mar 19

A friend came up here to lift with me today. We just screwed around with some boards and bands. I was in no mood to lift heavy, but did anyways.

I can't remember exactly what we did, but I hit 405 for a PR on reverse band bench with choked greens. It was far from a legal lift, but I locked it out.

JM's
155 - 5,5,5,5,5

Sitting shoulder press
135 - 5,5,5,5,5

Finished with RC work.

After my meet in May I may..... Gulp...... Cut down a little. I'm gettin' fat!........ God I'm a pussy.

Where the **** is my gear?

Rusty
03-19-2008, 04:02 PM
After my meet in May I may..... Gulp...... Cut down a little. I'm gettin' fat!........ God I'm a pussy.



Please excuse this. It was said in a moment of weakness. I have located my testicles and re-attached them.

bigmoney
03-19-2008, 04:20 PM
Wow I am glad I found your journal, huge numbers being thrown around man! I am glad you found your testicles again, I often have weak moments like that where I consider cutting weight.....then I watch videos of Donnie Thompson etc and make a calorie loaded shake :)

Rusty
03-20-2008, 11:35 AM
GEEEEEEEEEEEEEEEEEEEEEEEEEEAAAAAAAAAAAAAAAARRRRRRRRRRRRRRRR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Well my suit, singlet, and wrist wraps anyways. I'm still waiting on my shirt.

I have no idea how I'm ever going to hit below parallel in this thing. I just tried 385 in my basement and didn't even come close.

Rusty
03-20-2008, 11:37 AM
Wow I am glad I found your journal, huge numbers being thrown around man! I am glad you found your testicles again, I often have weak moments like that where I consider cutting weight.....then I watch videos of Donnie Thompson etc and make a calorie loaded shake :)

Thanks man.

I do the same thing. When ever I have the slightest doubt, I go hit up youtube for some Chad Aichs and Chuck Vogelpohl videos.

Rusty
03-21-2008, 11:05 AM
Mar 21

My buddy came up from mississauga again to squat with me. It was supposed to be a dynamic day, but I just got my squatter and wanted to test it out.


Speed squats off box (with choked purples)

Viking V-Squatter with belt, straps down.

135 - 3
225 - 2,2,2,2,2,2

Box squats

Viking V-squatter with belt, straps up

315 - 1, nowhere near the box
405 - 1, I got down to the box this time
455 - 1, felt great
495 - 1
515 - miss. I lost the groove about 4 inches above parallel and got slammed hard onto the box and I had to ditch the bar onto the safety catches.
515 - 1, Heavy as hell, but I smoked it.

Gm's
225 - 5
135 - 5,5,5,5,5

T-bar rows
3plates - 5,5,5,5,5

Shrugs
405 - 5
495 - 6,5

I'm going to have some serious bruising tomorrow.

Keith
03-21-2008, 11:11 AM
Wicked session. So you likin' the new gear or what?

Rusty
03-21-2008, 11:17 AM
Wicked session. So you likin' the new gear or what?

It's awsome. I was kinda iffy with it at first, but as soon as I started following the groove and letting the suit take the weight it was a whole different ball game.

Do you have a journal? If not, you should start one.

Detard
03-21-2008, 01:09 PM
Hey dude do you mind if i come train with you a few times? I wouldnt mind getting some help with my suit and stuff.

Rusty
03-21-2008, 02:17 PM
Hey dude do you mind if i come train with you a few times? I wouldnt mind getting some help with my suit and stuff.

Yeah, sure. I squat on fridays. So whenever you want to come up here, let me know.

Detard
03-21-2008, 02:19 PM
Perfect man. ME Squat is friday for me too.

Rusty
03-21-2008, 02:21 PM
Perfect man. ME Squat is friday for me too.

So next friday? I usually go around 3 or so after I get home from school. If you want to go later that's fine, just let me know what time is good for you.

Detard
03-21-2008, 03:39 PM
Yeah man sounds good. around 4:30 might be best depending if I have school or not. I'll let you know on monday/tuesday.

Keith
03-21-2008, 07:01 PM
It's awsome. I was kinda iffy with it at first, but as soon as I started following the groove and letting the suit take the weight it was a whole different ball game.

Do you have a journal? If not, you should start one.


How often do you plan on training in gear?

I was actually considering it. Especially since I just started westside. I finally got my bands, and just made boards from 1-5 last night. I'll start one up tonight probably.

Rusty
03-22-2008, 07:04 AM
How often do you plan on training in gear?


Right now I'm going to be in my gear every time I squat. I want to be very comfortable in it for my meet to make sure I hit depth. After the meet, I have no idea what I'm going to do.

Coke
03-22-2008, 07:26 AM
Wow dude, solid ***** throughout.

Rusty
03-22-2008, 04:17 PM
My hams are ****ing killing me! I've been taking boiling hot baths and foam rolling all day. I hope I'm good to pull heavy on Monday.


Wow dude, solid ***** throughout.

Thanks Cocoa.

Detard
03-22-2008, 06:02 PM
I ALMOST cracked and got into my suit today but I figured it'd be best if I waited till friday when you can help me out and stuff. I JUST WANNA SQUAT HEAVY!!!

Rusty
03-22-2008, 10:35 PM
I ALMOST cracked and got into my suit today but I figured it'd be best if I waited till friday when you can help me out and stuff. I JUST WANNA SQUAT HEAVY!!!

Don't worry, you'll be going heavy next friday.

Have you not even tried squatting in the suit? Are you scared of it?

Rusty
03-23-2008, 09:14 AM
Mar 23

My gym was closed today, so I trained in my basement.... Kind of.

Bench
115 - 5
165 - 3,3

I couldn't do anymore. My right elbow was killing me and I didn't want to make it worse, so I stopped. On top of that, my sleep schedule got ****ed up by a mid after-noon nap yesterday, so I didn't get to sleep until 2AM. I guess this is what I get for squatting heavy on a dynamic day.

Keith
03-23-2008, 06:18 PM
Ouch. Sorry to hear, man. What happened to the elbow??

Detard
03-23-2008, 06:22 PM
Don't worry, you'll be going heavy next friday.

Have you not even tried squatting in the suit? Are you scared of it?

I've squatted in it light but I want to wait until i'm 100% ready to go heavy in it. It's almost like a superstition but I want my first heavy squat day in a suit to be a good one.


Mar 23

My gym was closed today, so I trained in my basement.... Kind of.

Bench
115 - 5
165 - 3,3

I couldn't do anymore. My right elbow was killing me and I didn't want to make it worse, so I stopped. On top of that, my sleep schedule got ****ed up by a mid after-noon nap yesterday, so I didn't get to sleep until 2AM. I guess this is what I get for squatting heavy on a dynamic day.


That sucks man. I ****ed up my sleeping schedule too by sleeping in till 11 the other day. It's a pain in the ass trying to fall asleep by earlier than 12 when you didnt get up until 11 the same day.

Rusty
03-23-2008, 06:35 PM
I've squatted in it light but I want to wait until i'm 100% ready to go heavy in it. It's almost like a superstition but I want my first heavy squat day in a suit to be a good one.


We'll see how it goes on friday. No binge drinking this week!


Ouch. Sorry to hear, man. What happened to the elbow??

I've had tendonitis for a while. It usually flares up when I squat heavy or do speed bench. It's really not that bad, but for some reason it was acting up today.

Sidior
03-23-2008, 09:10 PM
515 to a box the first time in your suit is awesome!

Rusty
03-24-2008, 09:56 PM
Mar 24

Went downtown again. My hamstrings were still a little tight from friday.

Deadlift

125Kg (275lbs)- 2
175Kg (385lbs)- 1
*Added belt*
195Kg (429lbs)- 1
235Kg (517lbs)- 1
265Kg (583lbs)- 0.99999999 miss! So ****ing close!

*added viking v-squatter*

225Kg (495lbs)- 1,1
265Kg (583lbs)- miss, 1PR I fought it up and locked it out! It was a hell of a fight, but I got it.

Squat

*Viking v-squatter*
225 - 1 Nowhere near parallel
315 - 1 still nowhere near
405 - 1 getting closer
425 - 1, still too high
425 - 1PR, went down a little faster and broke parallel, so that's good for a squat PR


My hips are teh OuchzZzZzZ@@!!132212e1nd9

Detard
03-24-2008, 09:59 PM
Congrats on the 2 PR's man.

Rusty
03-24-2008, 10:00 PM
515 to a box the first time in your suit is awesome!

Thanks Sid. The suit is a tad bit loose, but it fits pretty well. Once I get some more time in this thing, I'll be hitting some good PR's.

Rusty
03-24-2008, 10:01 PM
Congrats on the 2 PR's man.

Thanks Dan.

Sidior
03-24-2008, 10:03 PM
Your pulling strength is sick! You just squatted 515 to a box, how was 425 a PR?

Rusty
03-24-2008, 10:21 PM
You just squatted 515 to a box, how was 425 a PR?

I don't count box squats as a PR. I was just screwing around with my suit while the other guys finished up benching. I had WAY more in me. The 515 was actually easier than the 425 because I didn't have to fight the suit to hit depth. Expect much bigger numbers next week.

Sidior
03-25-2008, 01:40 AM
I don't count box squats as a PR. I was just screwing around with my suit while the other guys finished up benching. I had WAY more in me. The 515 was actually easier than the 425 because I didn't have to fight the suit to hit depth. Expect much bigger numbers next week.

Ah that makes sense. If you hit 515 to a parallel box then 550 should be happing soon enough for you.

Coke
03-25-2008, 06:24 AM
Nice stuff there with the deads and squats.

Keith
03-25-2008, 08:29 AM
Good god you're strong! Your posterior chain must be very well developed. You better be doing a ME day next meet! Awesome PR's too, Shawn!

Rusty
03-26-2008, 01:41 PM
March 26

I got my shirt today. Instead of doing ME bench today, I'm going to go downtown tomorrow and bench with the shirt. So I decided to do some easy back and leg work.

Leg press - 5x5
cable row - 5x5
lat pulldowns - 5x5
face pulls - 8x3
BiCePt curlzzzzzzzzzzz - 8x3

That took all of about 25 mintues.

Rusty
03-26-2008, 01:44 PM
Nice stuff there with the deads and squats.

Thanks Coke. :hello:


You better be doing a ME day next meet! Awesome PR's too, Shawn!

Don't you worry, I'll be going heavy next toronto meet.

Rusty
03-27-2008, 09:38 PM
Mar 27

Went downtown.

Okay, so this was my first time in the shirt (a tad loose), and I learned something important tonight. I'M A WEAK LITTLE BITCH AND MY TRICEPS SUCK!

Bench

bar - 5
135 - 5
225 - 3,3
*add viking bencher*
315 - Not even close to touching
335 - still not even close
365 - Got closer but failed at lockout and the spotters had to take it

Okay, so I wasn't touching and my lockout sucks. We de-jacked the shirt a little and went back to 315 to work on touching with lighter weight.

315 - 1, wiggled it down and touched
325 - 1
335 - 1
345 - 1, Grrrriiiiiiiiiiiiiiiiiiinnnnnnnnnnnnnnnnnnnnnnnnddddddddddeeeeeeerrrrrr.

So I'm going to start doing a lot of lockout work!

*My armpits hurt*

Keith
03-27-2008, 10:15 PM
Lol, well at least your learned something tonight. Great weight, though.

I'm assuming the majority of the assistance you get from the shirt is in the lower half of the repitition? Which is also why lock out presses and board work is crucial to work on?

Out of curiosity, what's your raw bench at?

Rusty
03-28-2008, 06:45 AM
Lol, well at least your learned something tonight. Great weight, though.

I'm assuming the majority of the assistance you get from the shirt is in the lower half of the repitition? Which is also why lock out presses and board work is crucial to work on?

Out of curiosity, what's your raw bench at?

My raw bench is at 305, it's my weakest lift, and it likes to plateau a lot. The shirt pulls hard off the chest and seems to dump the weight about 4-6 inches before lockout. It was insane how fast the 365 moved off of my chest.

I've been neglecting my bench lately because of my elbow and the fact that my deadlift and squat have been doing so great. So I'm going to stop being a vag and start doing a lot of heavy lockout work.

RedSpikeyThing
03-28-2008, 09:17 AM
good work in the new shirt man.

Detard
03-28-2008, 11:42 AM
Great work in the shirt man. I'll see ya today at 4.30

Rusty
03-28-2008, 11:48 AM
Great work in the shirt man. I'll see ya today at 4.30

Thanks Dan.

Don't forget anything;
Shoes
Suit
Belt
Knee wraps


good work in the new shirt man.

Thanks man. I was hoping for some higher numbers, but I know where my weaknesses are now, so I have something to work on.

Rusty
03-28-2008, 05:27 PM
March 28

Detard came up to lift with me today. And against my better judgement I squatted heavy on dynamic day again, which really didn't help my elbow.

Speed squats off a box with choked greens
*viking v-squatter straps down and belt*
135 - 2
225 - 2,2,2,2,2,2,2

Squats
*v-squatter straps up*

I can't really remember what I did but I'll do my best. I don't think I hit parallel once, but it was nice to get some weight on my back. I threw the box in on a couple just for a depth guage.

405 - high
495 - high
515 - high
495 - high

T-bar rows
4plates - 4,4
3plates - 8

Shrugs
405 - 8
495 - 8,8
405 - 12

Finished with some grip work and biceps.

I think Dan has a few videos. I don't know if he's going to throw them up or not.

Keith
03-28-2008, 05:52 PM
Awesome. As weak as I am, I wanna get some gear! I'll give myself a good year with westside before I get into that, though.

Tell him to throw the vids up!

Rusty
03-28-2008, 06:25 PM
Awesome. As weak as I am, I wanna get some gear! I'll give myself a good year with westside before I get into that, though.

Tell him to throw the vids up!

Atleast wait until your back is %100.

Coke
03-29-2008, 09:01 AM
Effort looks tight Rusty.

Detard
03-29-2008, 01:08 PM
Heres the video man. I think it's 405 to a box then 495 straight weight? I cant really tell.

-0qaufdFNtY

Rusty
03-29-2008, 01:32 PM
Heres the video man. I think it's 405 to a box then 495 straight weight? I cant really tell.


Thanks Dan.

Edit: The first was 515.

Keith
03-29-2008, 02:47 PM
Jesus. Strong **** dude!

Detard
03-29-2008, 03:42 PM
Ahh I see that now. I couldnt tell before.

Rusty
03-30-2008, 11:02 AM
Mar 30

No love from my elbow today, but being the idiot that I am, I went through everything anyways.

Speed bench with bands

(no bands)
bar - 5,5
95 - 3,3
135 - 3

*Added bands*

155 - 3,3,3,3,3,3
135 - 3,3

Floor press
225 - 8,6

*off a 3 board*
275 - 4,4

Finished with light DB OH press, face pulls, and some other stupid ****.

I saw 'stop loss' last night and thought it was pretty good. Kind of slow through the middle, but I have A.D.D., so that's not saying much.

Detard
03-30-2008, 11:08 AM
Good stuff man. Did you see mr "grunt alot while doing t-bar rows with 75lbs"??

Rusty
03-30-2008, 11:13 AM
Good stuff man. Did you see mr "grunt alot while doing t-bar rows with 75lbs"??

No, he wasn't in today. But Mr. 'Superset bicep curls with hammer curls with hammer strength bicep machine with preacher curls with reverse preacher curls with standing bicep curls with sitting bicep curls with concentration curls' was in there today. It must have been an RE day for him.

Detard
03-30-2008, 12:21 PM
HAHAHHAHA classic

Keith
03-30-2008, 12:46 PM
LOL that's one of the beauties of being at the gym. I miss giving people nick names. :(

Coke
03-31-2008, 05:58 AM
I thought you were big but then I saw this recent video and man, you're huge!!

Rusty
03-31-2008, 06:09 AM
LOL that's one of the beauties of being at the gym. I miss giving people nick names. :(

It's entertaining between sets. I just sit there panting and scan the room for morons to brighten up my day.


I thought you were big but then I saw this recent video and man, you're huge!!

I'm not really that big, the camera adds 10lbs. :thumbup:

Rusty
03-31-2008, 09:29 PM
March 31

Forgot to set my alarm last night so I missed my morning class, had a ****ty rest of the day, went downtown and had a ****ty workout, and I want to put my foot through somebody's face.

Deadlifts
Some ****

Reverse band DL's
Some other ****

**** Mondays

http://thedarkcyde.net/gallery/albums/userpics/Funny/Forums/normal_kid_finger.jpg

Detard
03-31-2008, 09:55 PM
Hahahah.

That sucks though man. Forget about it and focus on the next session.

Keith
03-31-2008, 09:56 PM
Hahahahaha. Gotta love those days, eh? You'll make up for it, bro.

Sidior
04-01-2008, 01:23 AM
*hug*

Rusty
04-01-2008, 09:14 PM
Hahahah.

That sucks though man. Forget about it and focus on the next session.


Hahahahaha. Gotta love those days, eh? You'll make up for it, bro.


*hug*

Thanks for the support guys!

I'm sitting here right now icing the **** out of my left forearm. It started bugging me about 6 today and has only gotten worse. It's an extremely sharp pain that shoots up the outside of my forearm whenever I tense up my grip. I'm hoping that it's just a strain from deadlifting and will clear up in a few days.

My body is falling apart!

Rusty
04-03-2008, 01:33 PM
Since it was such a nice day I dusted off ye ol' push sled for some fun in the sun. Threw 100lbs on it and my ass was kicked after about 4 (50') trips.

Forearm and elbow are feeling good.

Bench tonight.

Detard
04-03-2008, 01:45 PM
Hey man let me know when the suit comes in.

Rusty
04-03-2008, 01:58 PM
Hey man let me know when the suit comes in.

Trust me I will. If it doesn't come tomorrow I'm going to call EFS and see what the hell is going on.

Detard
04-03-2008, 02:25 PM
Naw I wouldnt rush them that much. I'd say give it till monday and then give them a call. What day did you put the order in on?

Rusty
04-03-2008, 03:09 PM
Naw I wouldnt rush them that much. I'd say give it till monday and then give them a call. What day did you put the order in on?

Sunday. Usually I get a shipping notification from UPS, but i haven't yet.

Rusty
04-03-2008, 09:55 PM
April 3

Went dowtownzzzz

Bench

bar - 5,5,5
135 - 5
225 - 3
*add viking bencher*
315 - 1
335 - 1
345 - 1
325 - 1 grinder at lockout
315 - 1,1,1 (with start, press, and rack commands)

Good bench session. The 315's were insanely fast. A little lockout work and a much tighter shirt and I'll be hitting some good numbers.

Keith
04-03-2008, 09:57 PM
Good ****, man. Looks like you know where your weak points are. Not that you already are, but I'm sure you'll be hitting some very respectable numbers within the next few months.

Coke
04-04-2008, 05:18 AM
Not bad with the benching bro.

Rusty
04-04-2008, 04:08 PM
April 4

Since for some reason I get a hard-on every friday and end up going balls to the wall, friday's shall now be known as "Super-fun-fantastic-insanity-day". As a result of this, saturday's shall now be known as "Super-fun-fantastic-foamrolling-recovery-day".

Speed squats with choked greens off a box

*viking v-squatter straps down*
225 - 2,2
205 - 2,2,2,2,2,2
Lose the bands-straps up-keep the box
405 - 3,4
Lose the box
405 - 1

GM's

225 - 5,5,5,5,5

Wide grip pull downs
8,8,8

Shrugs
315 - 3
495 - 12,12
405 - 20

DB rows
120 - 5,5

My suit is extremely loose now, so I can't wait for my 52 to come in. It should be a good fit.

I pretty much hate everybody on this planet, but two groups of people stand out:
- Those who think they're tough
- Those who think they're big, but are not

%90 of the people under the age 28 that go to my gym, fall into one of these categories. If you fall into one of these groups, do us all a favour and off yourself.

Rusty
04-04-2008, 04:12 PM
Good ****, man. Looks like you know where your weak points are. Not that you already are, but I'm sure you'll be hitting some very respectable numbers within the next few months.

Thanks Keith.


Not bad with the benching bro.

Thanks Cocoa. I'm taking the benching in strides. I'd like to get closer to 400 towards the end of the year, so we'll see how it goes.

Detard
04-04-2008, 04:29 PM
Nice squatting man. So you went from a 54 to a 52? Think I made a good decision going with a 50?

Rusty
04-04-2008, 04:42 PM
Nice squatting man. So you went from a 54 to a 52? Think I made a good decision going with a 50?

Did you go to the sizing chart at elitefts.com? Mr. Wendler says that 3 or more matched measurements will be the suit you want. If you get it and it's too big, you can always send it back for a smaller size aslong as you don't use it or get any chalk on it.

http://www.elitefts.com/size-chart.htm

Keith
04-04-2008, 07:46 PM
Hahahah I don't remember you being this funny in person. Let it out next time we train, we all agree with you anyways. Why don't you think I go to a gym??? I REFUSE to for that reason. Like I said, the only thing I miss is giving people nick names. Oh, and the chicks to look at in between sets.

Nice squatting as usual. And how the hell do you people use so much weight on GM's?! Ugghhhh.

Rusty
04-04-2008, 08:45 PM
Hahahah I don't remember you being this funny in person.


I'm very quiet and conservative around new people. You have to know me for a while before I'll actually open up.

Sidior
04-04-2008, 09:11 PM
Hating people for the win.

It is easier to hate everyone to begin with and the once and awhile stop hating someone if they earn there way in the circle of respect.

Detard
04-04-2008, 10:36 PM
Hating people for the win.

It is easier to hate everyone to begin with and the once and awhile stop hating someone if they earn there way in the circle of respect.

Truer words have never been said

Detard
04-07-2008, 05:54 PM
Hey man did you call Elite? I agree. Thats weird that it's taking so long. Hopefully it gets here soon.

Rusty
04-09-2008, 07:18 AM
Hey man did you call Elite? I agree. Thats weird that it's taking so long. Hopefully it gets here soon.

The UPS tracking said it's in Mississauga so I'm hoping it will be here today, or tomorrow at the latest.



It is easier to hate everyone to begin with and the once and awhile stop hating someone if they earn there way in the circle of respect.

I couldn't have said it better myself.

Detard
04-09-2008, 07:58 AM
Have you figured out your openers and stuff yet?

Rusty
04-09-2008, 08:14 AM
Have you figured out your openers and stuff yet?

Probably:
180Kg (396lbs) Squat
140Kg (308lbs) Bench
220Kg (484lbs) Deadlift


I need a 542.5Kg (1193.5lbs) total to qualify for next years nationals. I'm going to work up to my bench and squat openers another two times before the meet just to make sure I'm comfortable with them. I'm not sure whether or not I'm going to try the new suit, or just wait until after the meet.

Rusty
04-09-2008, 04:12 PM
Apr 9

I've been sick the last few days so I haven't been to the gym. I felt %80 today so I went in to do some bench.

4 board
315 - 5,5,5,4

Bench
225 - 8

Tate press
40's - 5,5,5

Lat pull down
8,8,8

Incline DB press
80's - 6,5,5,5

Finished with RC work.

Alright, so it was time to renew my yearly membership ($418, what a ****ing rip-off). So I wait at the front counter for 10 minutes while the owner finished jerking off in the back office. Here is the ACTUAL ensuing conversation between myself and the HEAD TRAINER/OWNER.

Him: Can I help you?
Me: Yeah, I need to renew my membership
Him: Fill this out, and it will be $399
Me: What?
Him: $399
Me: Seriously?
Him: Yeah, we had to raise our fees
Me: *hands him my credit card*

*3 minutes of silence while he figured how to charge $418 to a credit card*

Him: You train for power stuff right?
Me: Sorry?
Him: You train for power stuff?
Me: Yeah, I train for powerlifting

*I'm now expecting for him to ask for my autograph and some tips on how to improve his squat*

Him: Well be careful because our equipment isn't meant for power stuff
Me: Which equipment would that be?
Him: The plates and stuff
Me: What's wrong with the plates?
Him: They're not rubber
Me: Alright I'll be careful

I can't understand how the owner/head personal trainer of a gym is totally oblivious to the sport of power stuff.... I mean powerlifting. It blew my ****ing mind.
------------------------------------------------------------------------
All the fratboy-A&F wearing-weigh as much as the tip of my penis-wanna get ripped-supplement crazing-have no idea what they're ****ing doing- wastes of life I like to call "University students", are coming home for the summer so they can work minimum wage jobs and think they're better than me because they went to university to get a $40,000 education that I could have gotten through wikipedia. <-- That's called a run on sentence
Bottom line is that all the alcholic film actors guild members are coming home and are going to join a gym, my gym specifically.

I hate people so god damn much.

Rusty
04-09-2008, 04:33 PM
PWNAGE!

6wtfNE4z6a8

Coke
04-10-2008, 05:56 AM
Gym owner/trainer dude is basically ****ed...effort is looking smooth.

Keith
04-10-2008, 10:01 AM
Hahahahahahaha ohhh, I wub you! Get better, dude. Everyone around me is sick, too. If I get sick, I'll kill that very person. I can't afford to be away from the gym anymore.

BTW, where the hell do you find these videos from?

Rusty
04-11-2008, 03:15 PM
Apr 11

Super-fun-fantastic-insanity-day didn't dissapoint!

Still a little stuffed up, but an ammonia cap cured that right up.

Box squats with choked purples and choked greens

*Size 52 King v-squatter, straps down*

135 - couldn't hit the box (yes, the suit was that tight)
225 - 2,2,2,2
205 - 2,2,2

Squats No chalk, no knee wraps, just balls!

*King v-squatter, straps up*

405 - nowhere near parallel
515 - still nowhere near parallel
545 - the most I've ever had on my back, but I still couldn't get down
565 - A little high
565 - Finally got down, but I set the safety catches too high and my hands were hitting them so I couldn't go down any further. Probably an inch above parallel, and it was a bit of a grinder on the way up.

GM's
225 - 5,4,3,4

Shrugs
405 - 5
515 - 7,5
405 - 17

T-bar rows
3plates - 5,5,5,5,5

The first time I put my new suit on, it took about 20 minutes to get the straps up. It's now worked in a little bit and only takes about 3 seconds. As much as I hate to imagine this, I could probably squeeze my fat ass into a broken in size 50. The king material is also stiff as hell, and doesn't leave a lot of room for error.

Rusty
04-11-2008, 03:17 PM
Gym owner/trainer dude is basically ****ed...effort is looking smooth.

Thanks Cocoa. The guy is an idiot!



BTW, where the hell do you find these videos from?

The movie Five Easy Pieces came up in conversation a few days ago in school, so I had to youtube that scene. PWNAGE at its best!

Keith
04-11-2008, 03:53 PM
Monsterous squats, dude. What do you think is preventing you or making it difficult from hitting parallel? Just the tightness of the suit?

Coke
04-13-2008, 11:13 AM
Pulled off some great squats in the new suit man.

Rusty
04-13-2008, 12:12 PM
Apr 13

I DIDDZZZ TEH LOCKOWTS FOR TEH BIG BENCH!

My elbow was on fire this morning so there was no way I was doing speed bench. I had two option, be a pussy, or not be a pussy. I chose the latter of the two and did some heavy boards.

My right hip is also killing me from Friday.

Bench
135 - 3
225 - 3

*4 Board*
315 - 5
335 - 3
355 - 2
365 - Couldn't even unrack it
*Balled up and reset*
365 - 1PR, failed on the second rep

Lat pull down
8,8,8

Sitting BB shoulder press
135 - 5,5,5,5,5

Finished with RC and ab work.

Aaaaaaalright. So I went down to St. Catherines to watch the CPU nationals and to see a friend of mine lift. Some huge weight was being thrown around. There were a few 700+ squats and even a couple of 700+ deadlifts. The monster that some people call Shawn O'Halloran set a world record 290 Kg bench and my lifting partner Colin hit a 606lb belt/wrap only squat.

*I'm not sure how to set up what I'm about to say, so I'm just going to type and see how it turns out.*

As impressive as all that was, nothing compared to a man that goes by the name of Michael Eldridge. Lifting in the Master 60+ class, he ****ing owned a 550lb deadlift. No belt, no wraps of any sort, just a red singlet and a red t-shirt. The man looked like he had never touched a weight in his life and was probably near, if not over, 70 years old. While all his elderly friends had accepted that their bodies had fallen victim to life and settled into the comfort of diapers and Nintendo Wii, this guy said **** it and did what he pleased. I bet the man eats gravel and could sport wood on command.

I don't know what I'm trying to get at here, but it was easily the most impressive lift of the day. Let this be a lesson to everybody, not to take life's ****. You run the show, so run it how you wish. If you find yourself falling into a rut and following life's lead, punch yourself in the nose and cut your own path. Never be content with where you are, you can always be better. The day that I am content with myself is the day that I die.

Rusty
04-13-2008, 12:17 PM
Pulled off some great squats in the new suit man.

Thanks Cocoa


Just the tightness of the suit?

Pretty much.

Keith
04-13-2008, 09:43 PM
Impressive to hear some oldies that are THAT strong, let alone have an interest in lifting. What a site that would be if he's 70+. Sounds like it was an awesome meet to watch.

Rusty
04-14-2008, 10:05 PM
April 14

Squat

bar - 5
146 - 3
236 - 2
*add 54 viking v-squatter straps down and belt*
326 - 1
*straps up*
416 - 1 (Pretty easy to hit depth, and went up easily. This will be my opener)
*add 52 King v-squatter and knee wraps*
506 - high
556 - about 3 or 4 inches high, I didn't want to force it down

Walkouts

596 - held for 5-10 seconds in full gear

Bench

bar - 5
146 - 3
236 - 1
286 - 1
*add 58 viking bencher*
326 - 1,1 (easy opener for the meet)


The goal for tonight was to hit my openers and I did that, so I'm happy.

I'm heading down to Florida tomorrow and coming back on Sunday. I'll probably just push around the pick-up truck while I'm down there and maybe find a gym and do some light raw benching or squatting. I've also been convinced (told), to ditch the metal shirt and get a Katana. So after the meet, that will be my first purchase.

Sidior
04-14-2008, 10:06 PM
Looking strong in here man. When is your meet?

Rusty
04-14-2008, 10:08 PM
Sounds like it was an awesome meet to watch.


It was. If you get a chance, you should check out a meet.

Rusty
04-14-2008, 10:09 PM
Looking strong in here man. When is your meet?

May 4, in Cambridge.

Keith
04-14-2008, 10:23 PM
It was. If you get a chance, you should check out a meet.

I really want to. I should have gone to that one - sounds like it was a good one to see. Hopefully there'll be one that's fairly close by.



Strong **** this session, Shawn.

About the walkouts.. would this be beneficial to do before your last heavy set? I may try this tomorrow before I shoot for a PR if that is the case. I've done some 20 rep squats after some heavy singles/doubles and they're much easier to do as opposed to jumping straight into them after warm-up sets and I'm almost sure it was because of the load I had on my back.

Rusty
04-14-2008, 10:47 PM
I really want to. I should have gone to that one - sounds like it was a good one to see. Hopefully there'll be one that's fairly close by.


There's a few OPA meets over the summer. I'll probably also be competing in provincials this December so I can compete in next years nationals. You're welcome to tag along.




Shawn.


Sean :hello:




About the walkouts.. would this be beneficial to do before your last heavy set? I may try this tomorrow before I shoot for a PR if that is the case. I've done some 20 rep squats after some heavy singles/doubles and they're much easier to do as opposed to jumping straight into them after warm-up sets and I'm almost sure it was because of the load I had on my back.

You can give it a try. It's so true about the weight feeling lighter after you've worked with heavier stuff. I personally wouldn't do it before a max attempt because they take a lot out of you, and any ounce of energy you can save, is an extra ounce of energy you can put into the squat. But give it a shot and let me know how it goes.

And go easy on your back. Don't do anythign stupid!

Coke
04-15-2008, 05:49 AM
Like them squats and walkouts...ace session overall.

Rusty
04-21-2008, 11:53 AM
Got back from Florida last night (technically this morning) at about 1AM. Aside from some serious border problems it was pretty fun. The border issues weren't really serious, but because every border guard (wanna be cop) has a stick up their ass and is on a power trip, it became a much larger issue than it should have been.

I lifted once in Florida at a "planet fitness", and it cost me $20 for a day pass. The gym was gay and had 3 smith machines, a couple benches, and the rest was cable crap and cardio ****. I did 225 for a 5X5 bench, and some lat pull downs and got the **** out of there.

April 21 AM

Bench
Bar - 5
135 - 3
185 - 3
225 - 3
275 - 3

*4 board*
315 - 3
345 - 2
365 - 2
385 - miss, 1PR
315 - 10 I didn't lock the last one out, but got it high enough to re-rack it.

Pull downs
5,8,6

I'm going downtown tonight to squat.

Rusty
04-21-2008, 11:53 AM
Like them squats and walkouts...ace session overall.

Thanks Cocoa

Rusty
04-21-2008, 09:51 PM
April 21 PM

Squats
bar - 5
146 - 3
236 - 2
*add belt and knee wraps*
326 - 1
*add size 54 viking v-squatter*
416 - 1
466 - 1
*add size 52 King v-squatter*
506 - high
526 - 1PR

Deads
455 - 1
455+band around my feet - 1
something lighter - 4

bigmoney
04-21-2008, 10:12 PM
Great PR's in here Rusty. What can of band do you stand on for the deads? I have tried an average band and it is a pretty good amount of tension!

Keith
04-21-2008, 10:24 PM
There's a few OPA meets over the summer. I'll probably also be competing in provincials this December so I can compete in next years nationals. You're welcome to tag along.

For sure. Keep me updated.



Sean :hello:

That's the 2nd time now I think. I'll get it right soon enough, Shawn.



You can give it a try. It's so true about the weight feeling lighter after you've worked with heavier stuff. I personally wouldn't do it before a max attempt because they take a lot out of you, and any ounce of energy you can save, is an extra ounce of energy you can put into the squat. But give it a shot and let me know how it goes.

And go easy on your back. Don't do anythign stupid!

It went really well. I was hesitant to do it before my last ME set because of the waste of energy, but I gave myself a good 3 minute rest and it felt very light. That technique is awesome. I don't know why I haven't heard more about it...

Great PR's. Your strength is really coming along nicely and looks like you're getting used to the gear.

On a side note, I just got into the carpentry apprenticeship program at Local 27 just off the 400 (Highway 7 & Weston) and actually just finished writing the exam this morning. If you want to know anything about it, let me know and shoot me a PM.

Coke
04-22-2008, 06:02 AM
Wow man, awesome squats and deads as well.

Rusty
04-22-2008, 07:07 AM
Great PR's in here Rusty. What can of band do you stand on for the deads? I have tried an average band and it is a pretty good amount of tension!

Thanks bigmoney.

We used lights. We stepped on the band, tossed it over the bar, then stood on the other end so it was doubled over. Probably about 100+lbs at the top.




On a side note, I just got into the carpentry apprenticeship program at Local 27 just off the 400 (Highway 7 & Weston) and actually just finished writing the exam this morning. If you want to know anything about it, let me know and shoot me a PM.

Awsome, congrats! :thumbup:

Do you have to go through their training first or are you put right to work? I dropped in a couple of weeks ago and picked up an info package but haven't given much thought about it.



Wow man, awesome squats and deads as well.

Thanks again Cocoa. Much appreciated.

thewicked
04-22-2008, 08:20 AM
way to hit pr's over and over man! NICE work! especailly in the squats and pressing! strong dude for sure!

Keith
04-22-2008, 03:20 PM
Do you have to go through their training first or are you put right to work? I dropped in a couple of weeks ago and picked up an info package but haven't given much thought about it.

They're putting me right to work, which is also training. I won't be out on different job sites for the first year or so, it's all done in there. They have a huge training room inside and classroom stuff that will be involved but only about 10% of the time. They start you off at $15.77 and it's about a $4 raise every semester until you become a journeyman. It's 4 years BTW.
You should apply and get yourself on the list. When I was in writing the exam, about 1/3 of the other people there were currently in school for it, too.

Rusty
04-23-2008, 06:53 PM
way to hit pr's over and over man! NICE work! especailly in the squats and pressing! strong dude for sure!

Thanks man!


They're putting me right to work, which is also training. I won't be out on different job sites for the first year or so, it's all done in there. They have a huge training room inside and classroom stuff that will be involved but only about 10% of the time. They start you off at $15.77 and it's about a $4 raise every semester until you become a journeyman. It's 4 years BTW.
You should apply and get yourself on the list. When I was in writing the exam, about 1/3 of the other people there were currently in school for it, too.

I'm seriously thinking about it. I've got a few guys that could possibly be getting me a framing job, so I'll just see how everything plays out in the next couple of weeks.

Rusty
04-23-2008, 06:56 PM
April 23

A friend asked me to take her to the gym, and I'm a sucker for anything with a vagina so I said yes. I don't really know why I did anything considering it was an off day, but I'm taking a week off, so **** it.

Bench
135 - 5
225 - 3
275 - 1

*4 board*
315 - 2
365 - 2,2,1,2
315 - 7

Sitting calf machine thing

Stack - 15


I'm benching again tomorrow.

Runty
04-23-2008, 09:30 PM
Nice work in here. And increasing the number of the ladies in the gym is always appreciated.

Detard
04-24-2008, 05:33 AM
Nice 4 boards man. Who was that girl with you at nationals? I remember seeing you walk in but couldnt find you after.

Sidior
04-24-2008, 05:43 AM
Nice squatting a few days back. I also like the idea of just throwing the band over the bar and standing on it.

Coke
04-24-2008, 06:14 AM
You are a good man Rusty, lol - :D

Rusty
04-24-2008, 08:04 PM
Nice work in here. And increasing the number of the ladies in the gym is always appreciated.

Thanks Runty.


Nice 4 boards man. Who was that girl with you at nationals? I remember seeing you walk in but couldnt find you after.

A friend of mine who wanted to see a meet.

I swear to god you were not in that room. I looked a thousand times.


Nice squatting a few days back. I also like the idea of just throwing the band over the bar and standing on it.

Thanks sid. As soon as the bar hit the knees the band really started kicking in. Great exercise!


You are a good man Rusty, lol - :D

Yes, I am! :hello:

Detard
04-24-2008, 08:06 PM
I swear to god you were not in that room. I looked a thousand times.

Did you see the size of some of those guys in that room? No wonder you couldnt see me:hello:

Rusty
04-24-2008, 08:11 PM
Alright, well no gym tonight. The house that I'm potentially framing is having the foundation poured tomorrow and the ICF's were nowhere near done so I agreed to help out. I knew it was going to be a long day, and the fact that I hate ICF's, and any other form work for that matter, didn't help. I worked 7-9 and we almost got the place finished. There's just some brick ledge to be finished and it will be ready to pour.

I feel like hell and have an insane rub rash between my ass cheeks.

Detard
04-24-2008, 08:21 PM
I feel like hell and have an insane rub rash between my ass cheeks.

I HAVE THE EXACT SAME FEELING. It feels like I didnt wipe my ass properly even though I just took a shower. Weird

Rusty
04-25-2008, 09:05 PM
April 25

Box squats with choked purples and greens
*suit bottoms and belt*
135 - 1
225 - 2,2,2,2,2,2

Squats
*suit bottoms and belt*
405 - 1
*straps up*
495 - high,high,high

My stance was too wide and jumping in and out of a 10foot hole for the last two days has taken a number on my legs and left my back as tight as a catholic's ******* at a gay pride parade. The speed squats were good but the 495 felt wayyyyy tooooo heavy.

T-bar rows
5,5,5,5,5

Shrugs
315 - 3
405 - 10,12

I'm dead. Bench on sunday, then a week off before the meet.

Rusty
04-25-2008, 09:06 PM
I HAVE THE EXACT SAME FEELING. It feels like I didnt wipe my ass properly even though I just took a shower. Weird

Sometimes it's so ****ing bad I can't even walk without looking like a penguin. Luckily it's gone away and I can take a poop now without my ass being on fire.

Sidior
04-26-2008, 12:55 AM
Speed work looks strong even if the heavier stuff didn't go well. Do you just squat once a week and do both speed work and heavier stuff?

Rusty
04-27-2008, 06:35 PM
April 27

Got home from work at 5, and the gym closed at 6 so I had to train in my basement.

Speed Bench
165 - 3,3,3,3,3
115 - 8

Bench
215 - 1
*add shirt that is way too loose*
315 - 1
*4 board*
365 - 1
*2 board*
365 - 1
*1 board*
365 - 1
*no board*
365 - 1PR She grinded a little but I got it. No pause though.

Finished with some shoulder stuff and neck harness.




Speed work looks strong even if the heavier stuff didn't go well. Do you just squat once a week and do both speed work and heavier stuff?

Well it's supposed to go something like this.

Monday - ME squat
Wednesday - ME bench (usually thursday because that's when the guys downtown train)
Friday - DE squat
Sunday - DE bench

I honestly cannot tell you why I have been squatting heavy on my speed days. I must have brain damage or something.

Detard
04-27-2008, 06:43 PM
Nice lifting man. I talked to Dan Profane from the anvil and after the meet i'll be training with them either monday or thursday or both depending on work. You lift thursdays with them?

Rusty
04-27-2008, 07:04 PM
Nice lifting man. I talked to Dan Profane from the anvil and after the meet i'll be training with them either monday or thursday or both depending on work. You lift thursdays with them?

Usually Monday's and Thursday's. Some weeks just Moday, some weeks just Thursday.

Keith
04-27-2008, 08:42 PM
Great PR, dude.

The Silence of the Lambs was on TV last night and that deathly stare came up. Just thought I'd let you know I was thinking about you...

Rusty
04-28-2008, 04:50 AM
ohhh, I wub you!




Just thought I'd let you know I was thinking about you...

Keith, if you're into dudes, that's cool. But I don't swing that way. :tuttut:

Hannibal is bad ass indeed. I didn't like hannibal rising though. That kid was a little pussy bitch and tried way too hard to be as bad ass as Anthony Hopkins, which we all know is not possible.

Keith
04-28-2008, 11:48 AM
Don't run away from your feelings.

Rusty
05-02-2008, 03:05 PM
Well, against my better judgement, I ate a salad today. It wasn't as bad as I thought it would be, but it wasn't great. I don't know how people eat that horse ****.

Rusty
05-02-2008, 03:06 PM
Don't run away from your feelings.

I'm too afraid that you would break my heart.

Keith
05-02-2008, 04:24 PM
That's not the first time I've heard that...


Any changes with what you plan on opening with at the meet? How many meets have you competed in?

Rusty
05-03-2008, 01:21 PM
May 3

Well I just finished a 71 hour work week so I'm dead. I went in to the gym just to make sure all my body parts still work before the meet tomorrow.

Squats
Bar - 5
135 - 1
225 - 1
*belt*
315 - 1
*knee wraps*
365 - 1

All easy

Bench
Bar - 5
135 - 3
225 - 3,3

Deadlift
135 - 1
315 - 1
405 - 1

My meet is tomorrow so hopefully I'll get a good sleep tonight. I picked up all my meet snacks today, which include;
- a box of poptarts
- two boxes of oatmeal/granola bars
- 4 710ml bottles of orange gatorade
- energy drinks
- 3 or 4 turkey sandwiches
- a peanut butter sandwich

Rusty
05-03-2008, 01:24 PM
Any changes with what you plan on opening with at the meet? How many meets have you competed in?


This is my first meet.

Openers will probably be
Squat - 425ish
Bench - 325ish
Deadlift - 500ish

All are VERY conservative openers.

WORLD
05-04-2008, 07:05 PM
Nice lifting today Rusty. I came along with Keith and watched the action.

Keith
05-04-2008, 08:02 PM
550 squat: *red*
pZHPoDA1gZo

345 bench: *green*
ORtvDjQXTU4

584 deadlift: *red*
zHbwe3VANq8

Rusty
05-04-2008, 10:28 PM
Nice lifting today Rusty. I came along with Keith and watched the action.

Thanks WORLD


550 squat: *red*
345 bench: *green*
584 deadlift: *red*


Thanks for the videos Keith.

Sidior
05-05-2008, 01:08 PM
Nice meet! What did you total? Those lifts looked strong.

Why were the squat and pull red lighted?

Rusty
05-07-2008, 07:20 PM
Nice meet! What did you total? Those lifts looked strong.

Why were the squat and pull red lighted?


Thanks Sid. I totalled 642.5Kg.

The squat was red lighted for depth, and I hitched at the top of the deadlift.

Rusty
05-07-2008, 07:27 PM
May 7

Didn't really feel like going to the gym, but went anyways.

The only flat bench that isn't bolted to the floor was MIA, so I had to do floor presses instead of bench.

Floor press

225 - 2
275 - 2
*4board*
315 - 3,3,3

Lat pull down
5X5

Pull overs
95 - 5,6,3

Finished with some RC stuff.

Rusty
05-07-2008, 07:48 PM
Here's how the next 10 weeks are going to play out training wise.

DE squat days (all are 2X8)
Week 1: 45% + purples
Week 2: 50% + purples
Week 3: 55% + purples
Week 4: 45% + greens
Week 5: 50% + greens
Week 6: 55% + greens
Week 7: 45% + purples and greens
Week 8: 50% + purples and greens
Week 9: 55% + purples and greens
Week 10: Off
End of week 10: Meet

ME squat days are 2 weeks on squat, 2 weeks on deadlift. Most of the deadlift work will be focusing on lockout.

ME Bench days will be heavy shirt work

DE bench days
Week 1: 45% + bands
Week 2: 50% + bands
Week 3: 55% no bands
Week 4: 60% no bands
Week 5: 50% + bands
Week 6: 55% + bands
Week 7: 60% no bands
Week 8: 65% no bands
Week 9: 60% + bands
Week 10: Off

All percentages are from raw 1RM.

Current meet PR's
Squat - 515lbs
Bench - 345lbs
Deadlift - 560lbs

Coke
05-09-2008, 05:50 AM
Good luck with the new plan...nice workout effort.

Keith
05-09-2008, 08:50 AM
Looks like a solid plan, Sean. Will you be rotating your ME bench exercises or sticking to flat bench shirted work? And where will you be competing in 10 weeks from now?

Rusty
05-09-2008, 10:12 AM
May 9

Speed box squat with choked purples
*52 King V-squatter straps down*
195 - 2,2,2,2,2,2,2,2

GM's To parallel

135 - 2
225 - 3
275 - 2,2,2,2

Croc rows As many as I could do with one breath
120 - 10,11

Shrugs
225 - 5
405 - 5
495 - 7
225 - 10

Rusty
05-09-2008, 10:21 AM
Good luck with the new plan...nice workout effort.

Thank you Cocoa! :hello:


Looks like a solid plan, Sean. Will you be rotating your ME bench exercises or sticking to flat bench shirted work? And where will you be competing in 10 weeks from now?


Yes, ME bench exercises will be rotated:
Reverse band bench
1 or 2 board press
Flat bench


Maybe a couple of others. I'll see how it goes. I really need to get into a tighter shirt because my viking bencher is atleast 2 sizes too big and only giving me 30-40 lbs. I'm going to get a Titan Katana and see how things go.

I'm probably going to do the Ottawa open on July 19th. That will give me a solid 3 months before Provincials in December.

Sidior
05-09-2008, 05:50 PM
Kroc rows in one breath....why?


CWAZYNESSS!!!

Keith
05-10-2008, 09:45 AM
I was going to say that, too...

RedSpikeyThing
05-10-2008, 09:46 AM
some serious GMs in here! Those look nasty

Rusty
05-11-2008, 08:04 AM
May 11

Speed bench with bands
135 - 3,3,3,3,3
*no bands*
135 - 5,3

Insane speed!

Swiss bar press
150 - 5,5,5,5

Lateral raises IMA TEHZ BODEEBILDERZZZZZ!!!!
8X3

Finished with some RC and calf work.

Rusty
05-11-2008, 08:06 AM
Kroc rows in one breath....why?


CWAZYNESSS!!!


I was going to say that, too...

Because I can :D

Actually I hate doing 20 reps of anything. So I figured if I hold my breath I can justify only doing 10. Your speed also increases when you tell yourself that you're not allowed to breathe until 10 reps.


some serious GMs in here! Those look nasty

Thanks Red! :hello:

Rusty
05-12-2008, 09:47 PM
May 12

Squats
bar - 5
135 - 1
225 - 1
*add belt*
315 - 1
*add suit bottoms and wraps*
405 - 1
*straps up*
495 - 1
*add insanity and screaming*
596 - miss

Farmers walk
140lbs - 75ft 1 turn
230lbs - 75ft 1 turn

Keith
05-12-2008, 10:03 PM
I'd like to see your insanity and screaming on video next time please. I didn't see that at the meet. I saw the deadliest stare downs from you out of anyone, though. I'm pretty sure I saw the weight shaking and fearing you as you approached it.

I can't fathom holding 230 lbs in each hand. That's sick!

Runty
05-12-2008, 10:21 PM
Nice job at the meet. That bench flew up. Did you get a new PR in all the lifts at the meet?

Coke
05-13-2008, 05:50 AM
Super **** with the squats and farmers walks man.

Rusty
05-14-2008, 03:58 PM
I'd like to see your insanity and screaming on video next time please. I didn't see that at the meet. I saw the deadliest stare downs from you out of anyone, though. I'm pretty sure I saw the weight shaking and fearing you as you approached it.


Yeah, I didn't want to get to crazy at the meet. I'd love to tape it but I'm mentally ******ed when it comes to technology, and would probably end up accidentally uploading porn.


Nice job at the meet. That bench flew up. Did you get a new PR in all the lifts at the meet?

Thanks Runty.

Not a single PR though. The 550 would have been a PR but it didn't pass. The 345 bench was a tie for my PR, and the deadlift would have been a PR too if it wasn't red lighted. I was more than happy with my performance though. I'll be doing the Ottawa open in July, so hopefully I'll get my gear sorted out and put up some decent numbers.


Super **** with the squats and farmers walks man.

Thanks Cocoa.

Rusty
05-14-2008, 04:01 PM
May 14

I was bored today so I just did some easy stuff to get myself moving.

Sled push

No weight - 2 trips of my driveway

Rack pulls 2 inches below my knee

435 - 2,3,3,4

Neck harness

35 - 20 reps



It's all about the balls