PDA

View Full Version : New plan: Get strong



Pages : [1] 2 3 4

drew
03-06-2008, 03:20 PM
I've been slacking off. A lot. Up until this week I think I've lifted a total of 3 times this year. Well, my son is finally starting to sleep more at night which means I am starting to sleep more at night so I don't feel like a turd sandwich all day every day.

My current plan is to lift 2 days/week at a minimum. These will be a heavy squat/DL day and a heavy bench day. If I have the time I will work in a speed bench/assistance day once a week and do other stuff as I have time (extra lat/shoulder/ab work as these are my weakest areas)

For now I will be progressing with triples in the squat until I can get a fairly easy 405x3 and then will move to singles and start working with the suit hopefully 4-6 weeks after that. I'd like to finally break 500 before this summer and start making a real push for 600 come the fall.

DLs will be mostly full ROM, 2-3 different pin heights and RBDLs. I'll also work in some sumo work and a lot of speed pulls. My goal for the DL is just to get to 550 or better this year.

On the bench I'll be doing a lot of raw work and some board work for the time being. Once I get my strength back and when I can commit myself to it, I'll start training my bench at Southside again. That's really my #1 goal right there. Without Southside I'll never bench 500, so that's where I need to be and 500 will be my goal for this year. I hope to get back in there within a few weeks.

Goals for 2008:
Get strong; Get in shape; Get in at least 1 meet; Bench 500; Squat 600; Total 1600 or better.

My diet plan is the same as it has been: Eat a lot.

My conditioning is really down right now but I'm not going to worry about it at the moment as I don't have the time to worry about it.

I benched today. It felt good, I feel stronger than I thought, but still really week.

BP: 15x45 15x45
I put on my old Inzer Blast to bench. I don't know why. I really just wanted to bench in a shirt, and that's the only one I can use without a spotter, so I did.
5x135
3x185
1x225
1x275
1x295
Woulda done 315 if I had a liftoff/spotter. Not ballsy (or stupid) enough to try this alone.
Took the shirt off and did 5x225
Rack Lockouts: 5x315 3x365

BB Rows:
20x135
20x135 (underhand)
20x135

And done.

PRs (6/26/14)
Squat:
Raw single: 505
Suited single: 635
Suited x3: 525
Suited x5: 495
Avg band: 3x425
Strong band: 3x405
Strong + light band: 3x385

Bench:
Shirted x1: 560
Shirted x2: 450
Shirted x3: 430
Raw single: 370
Raw 225x20
4-board: 435
3-board: 410
2-board: 415
1-board: 335
Rev bands (blue): 495
Floor: 340

Deadlift:
Floor: 510
Pin 1: 525
Pin 2: 525
Pin 3: 545
RBDL (avg): 575
RBDL (str): 635

GM:
x3: 405
x1: 425

Chubrock
03-06-2008, 05:40 PM
You best get strong. No more excuses haha.

Chris Rodgers
03-06-2008, 05:45 PM
Wasn't that the Old Plan? :hide:

Good luck with it. If you need a kick in the balls, I'm sure Rhodes will be glad to provide it.

drew
03-07-2008, 06:13 AM
You best get strong. No more excuses haha.
No, didn't you read the post? I'm still using my son as an excuse. :clown:

Wasn't that the Old Plan? :hide:

Good luck with it. If you need a kick in the balls, I'm sure Rhodes will be glad to provide it.
That was part of the old plan, but now it's the plan.

Rhodes doesn't kick me in the balls. It's so much worse than that. (Think blue heat lube and a 4-board).

Coke
03-07-2008, 06:33 AM
Making through this transition pretty good imo...gonna be stronger and more conditioned than ever bro.

Stumprrp
03-07-2008, 06:54 AM
good to see you back on it bro

drew
03-12-2008, 06:05 AM
Squats last night.

5x135
3x225
3x315
3x365
3x385
3x405

My goal was 3x385 and possibly 1x405. I'm happy with this. The 405 felt heavy as all hell but was pretty easy and pretty fast. I stopped after this because I hit (and exceeded) my goal for the day and I didn't feel like doing anything else. Next week I'll aim for 425 or so. I need more ab work (so where is it?) because I feel like I'm going to get crushed with every weight I take.

Coke
03-13-2008, 06:05 AM
Should be well pleased dude, those squats are looking great.

drew
03-13-2008, 06:43 AM
Thanks Coke. I'm happy with it for now.

Stumprrp
03-13-2008, 08:21 AM
great squatting

drew
03-13-2008, 04:34 PM
Benchin:

BP: 10x45 10x45 5x135
3-board: 3x185 3x225 1x275 1x295 1x315 1x335
Rack Lockout: 5x315 5x335 5x365
BB Row: 10x185 10x185 10x185
Light band face pull: 2x25

Still feel weak, but getting there.

drew
03-13-2008, 04:38 PM
Some pics of my set-up:

http://a401.ac-images.myspacecdn.com/images01/103/l_0aa399e3c9dca54c7ef8ab9d1038ad60.jpg
http://a16.ac-images.myspacecdn.com/images01/41/l_738f56a5b203c674371ba3d811f56b57.jpg
http://a840.ac-images.myspacecdn.com/images01/82/l_46fb5cd64935b2bea0c2e910b9a3485f.jpg

Stumprrp
03-13-2008, 04:42 PM
still pretty strong man, nice setup

drew
03-14-2008, 05:43 AM
Thanks Rob. I'm starting to feel a little more like a lifter and a little less like a fat guy who lifts weights.

Coke
03-14-2008, 05:46 AM
Home gym setup is sweet.

drew
03-14-2008, 06:04 AM
Thanks Coke. I still need some more weight, but I pretty much have all I need outside of that. Notice how none of the plates match. lol.

drew
03-17-2008, 05:13 AM
Yesterday at pf with fiance:

30 mins on treadmill
Pulldown abs: 4 sets of 10
Rev DB flyes: 3x10
Seated DB cleans: 3x10
Light pushdowns: 4x25
Face pulls: 4x25
Staring at girl behind desk with thong sticking out: 3x40 sec.

KevinStarke
03-17-2008, 09:45 AM
Plan looks good big man, back at it again myself.

drew
03-18-2008, 03:39 PM
Today

Squats:
5x135
3x225
3x315
3x365
3x405 (+ wraps)
3x425 ( + wraps + belt)

Low pin pull
3x225
1x315
1x385
1x435

At this point, Nate doggy dog woke up from his nap so I had to run to the butcher, pick up some beef blood, and make him a bottle.

Goal for today was to get a fairly easy triple with 405 and at least a single with 425. Both triples were pretty easy. Next week will be a deload/high volume week for the squat and then I will progress the following weeks probably with a 5x405, 3x455 and then work up to a big single by week 4.

My pin pulls sucked. I generally rely on my speed off the floor to get the bar going past mid-shin so I'll continue to work speed pulls (but heavy, always around 75% of my max) and will work in heavy pin pulls from 3 heights. Not sure exactly how I'll incorporate this yet.

drew
03-19-2008, 08:20 AM
Getting started early

http://a580.ac-images.myspacecdn.com/images01/118/l_e570da84a1bdabaaf7e5cbf7bfacc3e3.jpg

Coke
03-19-2008, 09:57 AM
He's not so little anymore, lol - nice pic Drew.

drew
03-19-2008, 10:44 AM
He's not so little anymore, lol - nice pic Drew.

Thanks Coke. He's getting really big.

SW
03-19-2008, 02:26 PM
That's prob the coolest baby pic i've ever seen, nice man! I see great genetics already!

nhlfan
03-19-2008, 02:43 PM
that baby seems to have a full head of hair, and he is holding his own bottle.

he's obviously a genetic freak who will total elite by the time he hits 15.

Sidior
03-19-2008, 02:54 PM
Your kid sure is a cutie. Strength seems to be improving quickly, Im sure you will be back to your old self soon enough.

drew
03-19-2008, 06:07 PM
That's prob the coolest baby pic i've ever seen, nice man! I see great genetics already!
Thanks Nick.

that baby seems to have a full head of hair, and he is holding his own bottle.

he's obviously a genetic freak who will total elite by the time he hits 15.
15? You underestimate sir. :D

Your kid sure is a cutie. Strength seems to be improving quickly, Im sure you will be back to your old self soon enough.

Thanks bro. I'm getting there.

drew
03-24-2008, 07:41 AM
Friday's workout:
30 mins on treadmill
Bench: 15x45 5x135 3x185 1x225 1x245 3x225
Pulldowns to belly: 5x10
Reverse flyes: 3x15
Seated DB cleans: 3x15

Nothing special.

drew
03-31-2008, 05:26 AM
Friday benching:
BP: 15x45 15x45 5x135 3x185
Reverse Band (Blue) bench: 5x225 3x275 1x315 1x365 1x385 1x405 15x135 15x95 15xbar

Sunday misc:
Treadmill: 30 mins
Leg raises: 2x10
Pulldown abs: 10x75 3x5x100
Rev flyes/seated db cleans: 3x15
Facepulls/pushdowns: 3x25
Low row: 4x15

Coke
03-31-2008, 05:54 AM
Good ***** with the Friday bench, and the miscellaneous training this past weekend.

drew
03-31-2008, 02:39 PM
Thank you Coke.

Just finished a brief, but intense squat workout.

Squat: 5x135 5x225 5x315
(+ Belt) 5x365
(+Belt + Wraps) 5x405 PR

I'm completely gassed. 5x405 was my goal for today.

Stumprrp
03-31-2008, 03:05 PM
strength is getting back there man!

drew
03-31-2008, 04:22 PM
strength is getting back there man!

Yeah I'm getting there. I don't feel really strong, but I feel kinda strong.

Coke
04-01-2008, 05:07 AM
Nice job with those squats dude.

drew
04-02-2008, 05:40 AM
Thanks Coke.

DE bench last night:
BP: 15x45 15x45 3x3x135 3x3x155 2x3x185
BB Row: 2x15x135
Some light OH work

drew
04-04-2008, 04:04 PM
Benchin:
Floor Press: 10x45 5x135 3x185 3x205 3x225 2x245
Rack Lockout: 5x315 5x315 2x365
BB Row: 8x225 8x225 8x275
Shrug: 10x405
Mini band OH press: 1x20
Band pullaparts: 1x20

drew
04-05-2008, 11:00 AM
Today:
30 mins on treadmill
Pushdowns: 4x25
Hanging leg raise: 2x10

Sidior
04-05-2008, 04:42 PM
Nice floor pressing. Glad to see you still trucking in here.

drew
04-07-2008, 05:51 AM
Thanks Dave. Trying to keep it moving.

Coke
04-07-2008, 06:13 AM
Ace floor presses and all man.

drew
04-07-2008, 03:14 PM
Coke, thanks for the support as always bro.

Squattin and pullin today:
Squat:
5x135
3x225
3x275
1x315
1x365
1x405
3x455 PR

Speed pull
1x225
1x275
1x275
1x315
1x365

Still feel like I'm going to get crushed under the weight, but it's moving smooth and fast. My goal today was 3x455.

Stumprrp
04-07-2008, 03:33 PM
sweet man

Coke
04-08-2008, 06:04 AM
Solid *****, really stepping to it!

drew
04-08-2008, 03:37 PM
Thanks Bob and Coke.

Some light bench work today:
RC stretching/warmup etc.
Bench: 8x3x135, 3 different grips, all within rings
BO Row: 3x15x135

I felt very comfortable with a closer grip. I'm going to try it out for a while and see where it takes me.

drew
04-11-2008, 03:28 PM
Right shoulder has really been hurting lately. Doesn't feel weak, just aching. I'm guessing it's from all the squatting I've been doing. Hopefully it will go away on it's own.

Just did some easy benching tonight. Worked up to 275 off a 2-board with a close grip. I feel pretty good about where my bench is and I think I'm ready to start putting up some real numbers for a change. Planning to go back to Southside in a week or 2.

drew
04-14-2008, 06:11 AM
Sunday:
32 mins on Treadmill
Some light shoulder work. Nothing special.

drew
04-15-2008, 05:26 AM
Squattin last night:
5x135
3x225
1x315
1x365
1x405
1x455 (+belt)
1x500 (+belt +wraps) (PR)

I really didn't have time to do anything else last night, but I'm very pleased with this session. This is my first squat PR since May of 2006. This was my goal for the day and I was talking myself out of it all day right up until I got under the weight. Really smoked it too. Next week will be a light day or an off day and then I'll start working with my Metal Pro.

Coke
04-15-2008, 05:57 AM
Exceptional day of squats bro.

drew
04-16-2008, 06:24 AM
Thanks Coke.

Just walked last night for about 30 mins. Nothing crazy.

This is in no way in response to Rhodes calling me a "jelly donut".

drew
04-19-2008, 02:53 PM
Last night:
BP: Barx10
Bar + quad minis x 10
95 + qm x 5
135 x 5
4-board: 3x225, 1x275, 1x315, 1x365, Mx405
RageX: 3x365 No touch (need to lose some weight.)
4-board, cg : 5x275 3x315

drew
04-21-2008, 05:40 AM
Yesterday:
33 mins on Treadmill
Hammer curl: 3x10x40s
Low Row to belly: Close grip: 3x10, 1x5 Wide grip: 2x10
Face pull: 2x25
Shoulder press (machine): 3x10, 3x5

Barely slept last night. Will probably skip training tonight in favor of sleep.

Coke
04-21-2008, 06:26 AM
Impressive 4 boards man.

Stumprrp
04-21-2008, 03:18 PM
great work in here drew

drew
04-27-2008, 04:46 PM
Friday night benching:
Warmup, rc stretching, etc
10xbar 5x135
3-board:
3x185
1x225
1x275
1x295
1x315
1x335
mx365

Metal shirt:
3x315 (no touch, close)
1x365

Reverse bands:
5x225
5x315
3x365

Seated Row:
4x10

Pretty good night. My goal was 335 on the 3-board, I got greedy and missed 365 twice. Not smart, I need to stop doing that (missing).

Rhodes gave me a Metal shirt to try that was very loose, but we got it to work. This is the first time I've touched a weight in a shirt since probably August. I'm going to go with this shirt for a while and see what I can do with it. Big thanks to Rhodes. I know a lot of guys think he's an a-hole, but he rules.

I feel like good things will be happening as long as I keep hammering away at the things I need to. Raw work, lats and lockout.

Coke
04-28-2008, 06:10 AM
Super session dude.

drew
04-29-2008, 04:18 PM
squattin:
5x135
5x225
3x315
put on suit, straps down
3x365
2x405
1x455

The sets in the suit were all incredibly high. I just wanted to get a feel for it.

Rack pull (pin 2)
3x225
1x315
1x405
1x455
1x495
missx525

That's all.

Sidior
04-29-2008, 09:14 PM
Nice benching drew. What metal shirt is it?

drew
04-30-2008, 06:10 AM
Nice benching drew. What metal shirt is it?

I'm not sure, it's an open back poly, and just says Metal on the front. I didn't ask, I just put it on and tried it.

Coke
04-30-2008, 06:19 AM
Great numbers for those movements bro.

drew
05-05-2008, 05:18 AM
Friday night benching:
10x45
10x45
5x135
2-board:
3x185
1x225
1x255
1x275
1x295
1x315
Metal:
3x345
After did a few sets with 185 and 135 for form problems. I'm having a lot of issues that I'm trying to work out. Not happy, but I need to stop getting frustrated and just work on it.

Coke
05-05-2008, 06:14 AM
Gonna get that **** squared away soon Drew...solid sets on the bench.

Jonah
05-05-2008, 09:18 AM
Don't worry about the bench too much drew. It'll all come together soon.

Sidior
05-05-2008, 12:25 PM
Nice shirt work. Did any of them touch?

drew
05-05-2008, 12:39 PM
Workin on in Coke

Josh, thanks man. I'm just gonna stop thinking so much, put my head down and keep pluggin away.

Dave, I definitely touched the 3rd rep, don't remember if the 2nd touched. It was very sloppy, but I grinded through and finished. As Vincent put it, I got an A+ for effort and balls, and a D to an F for form and technique. lol

Jonah
05-05-2008, 12:50 PM
The 2nd touched. sloppy doesn't begin to describe it. It was like watching a freakin contortionist. :p

drew
05-05-2008, 04:02 PM
Thank you for your commentary J-bone. :D

Squattin:
8x135
5x225
3x275
1x315
1x365
5x425 (Suit w/no straps + belt)

Rack pull (pin 3)
225
315
405
475
525

Edit: Also did 10x225 dimels.

BB Row: 2x10x135
Spread Eagle Situp: 2x10x45

The squats are still pretty high, but felt much better this week. Probably still a good 4" high. After discussing it with Matt, I'm going to do a week of 5, then a week of 3, a week of singles with straps up, deload, then repeat.

I'm happy with the rack pull as the knee up is my weakest point in the deadlift. I usually rely on my speed, and that's not too helpful on a 3rd pull in a meet with a max. I've missed 525 twice in competition and always from this spot. I'm glad I was able to get after it today, especially after squatting.

Stumprrp
05-05-2008, 10:04 PM
good work drew, ill be taking another tri down to southside soon.

Coke
05-06-2008, 06:04 AM
Nice job on the two big movements guy.

drew
05-06-2008, 06:05 AM
Thanks guys.

Rob, look forward to having you there.

drew
05-06-2008, 05:29 PM
Benching tonight:
12x45
12x45
5x135
2x3x135
2x3x155
2x3x185

BB Row:
10x185
10x185
20x135

Band pushdown:
2x20 (DM)

Face Pull:
1x20

Jonah
05-06-2008, 05:38 PM
Drew,

Hows the speed feelin on the bench?

fooz
05-06-2008, 06:40 PM
pretty strong dude.

drew
05-07-2008, 06:07 AM
Drew,

Hows the speed feelin on the bench?
Pretty good, could definitely be faster. I was going to use the bands last night, but the kid was winding up and I just wanted to get something done quick.

I messed around with my foot placement and found a much better spot, so that should help with my stability.



pretty strong dude.

Thanks bro.

drew
05-08-2008, 11:09 AM
Everything was going along so well. I should have expected something like this to happen.

:(

Jonah
05-08-2008, 02:38 PM
Sucks to hear that dude. If you want you can have my job. :p

drew
05-27-2008, 05:14 PM
Been really busy looking for a job. I have an interview tomorrow that looks promising.

Here are my last several workouts:

Last week
Bench:
Worked up to 275 Raw
Squat:
Worked up to 3x475 in suit, straps down
Pin Pull:
Worked up to 475 off 1st pin

Friday Bench:
Worked up to 385 reverse band (strong)
Then did some lat work

Today:
Squat:
5x135
3x225
1x315
1x365
1x405 (suit)
1x455 (suit)
1x525 (Suit w/straps up) (PR)

RBDL (greens)
worked up to 1x570 (this is all the weight I have)

First time in the suit with the straps up. It took me 3 tries to get it out of the rack. I wound up taking off my belt and wrist wraps and then got it out. It was easy once I started the descent.

Sidior
05-27-2008, 06:27 PM
That sucks about work dude. Real strong squatting though!

How is your kid doing?

Coke
05-28-2008, 05:38 AM
Good luck with everything man...glad to see the strong effort(s).

drew
06-17-2008, 08:20 AM
Thanks for stopping by guys. Everything is going well. I started a new job last week and it's working out great. My son is doing awesome, he's starting to crawl and sits up on his own now.

I squatted last night, worked up to 495x3 in the suit with the straps down. Next week I plan to do 550 with straps up.

drew
06-18-2008, 05:29 AM
Catching up:
Last Friday:
Bench: 10x45 10x45 5x135
2-board: 3x185 3x225 3x255 3x275 1x295 1x315
Metal shirt: 3x315 (touched 2 and 3)
4-board, close grip: 10x225 8x275
T-bar row: 3 sets

Monday:
Squat: 6x135 3x225 3x315 1x365
Suit, straps down: 1x405 1x455 3x495
Rack pull (pin 2): 1x225, 1x315, 1x405

Tuesday:
Bench: 15x45 15x45 3x3x135 3x3x155 1x185
BO Row: 15x185 15x185
BB Curl: 2x8x95
OH Press: 15x45
Face Pull: 1x20

Coke
06-18-2008, 06:47 AM
All is well in here, that's super...those numbers are looking very nice guy.

drew
06-21-2008, 01:16 PM
Thanks Coke.

ME bench last night:
3x10x45 5x135
3-board: 3x185 3x225 3x275 1x315 1x335 missed 355 twice. I was having trouble taking the bar and just lost tightness right from the start. I decided it was best to stop there.
Metal shirt: 3x330 all touched (no truffle shuffle J-Bone!)
T-bar rows: 3x10

Big send-off for Billy Mimnaugh last night. As much of an a-hole as he can be, CT will be much weaker without him. Good luck to Billy on his move.

Jonah
06-21-2008, 04:49 PM
Thanks Coke.

ME bench last night:
3x10x45 5x135
3-board: 3x185 3x225 3x275 1x315 1x335 missed 355 twice. I was having trouble taking the bar and just lost tightness right from the start. I decided it was best to stop there.
Metal shirt: 3x330 all touched (no truffle shuffle J-Bone!)
T-bar rows: 3x10

Big send-off for Billy Mimnaugh last night. As much of an a-hole as he can be, CT will be much weaker without him. Good luck to Billy on his move.

oh don't worry that day will come

drew
06-25-2008, 10:00 AM
Squats:
5x135
3x225
1x315
1x365
1x405 (suit, straps down)
1x455 (suit, straps down)
1x495 (straps up)
mx550

I got hung up in the racks with 550, tried to get out instead of re-racking and I dumped the weight. I bent my piece of sh** bar and now I have no bar. I'm very pissed off right now. Never buy cheap equipment.

Jonah
06-25-2008, 05:10 PM
I got hung up in the racks with 550, tried to get out instead of re-racking and I dumped the weight. I bent my piece of sh** bar and now I have no bar. I'm very pissed off right now. Never buy cheap equipment.

nice job dumbass.. :P

call me on friday and let me know If were still training at your house or if there is a plan B

drew
06-26-2008, 06:41 AM
I was going to call you tonight. Do you still have a membership at Retro? If so, we could probably just go there. Or I could call Brian and see if he'll let us train at his gym.

Jonah
06-26-2008, 06:53 AM
Yea I'm still a member at Retro. Either one would be fine

drew
06-26-2008, 07:30 AM
OK, I just got a guest pass for Retro so we can just go there. I can get there by 6:30, just have to wait for Becky to get home.

Sidior
06-26-2008, 11:40 AM
Sucks about the power bar bro. Benching seems to really be coming along though.

Jonah
06-26-2008, 01:28 PM
OK, I just got a guest pass for Retro so we can just go there. I can get there by 6:30, just have to wait for Becky to get home.

Sounds like a plan. Just realized that I forget to get the four board but we can improvise.

drew
06-26-2008, 01:56 PM
Don't they have boards there? Dude, you work at f'ckin Home Depot, just swipe some boards.

drew
07-21-2008, 07:33 AM
Benching Friday night:
Warmup
Bench: 10x45, 10x45, 5x135
4-board: 3x225 3x275 3x315
2-board: 3x275 3x295
Shirt: 1x315 1x365 (both pretty easy)

Going to change things up with my benching. Get away from triples and back to singles. I can touch very easily in this shirt, so I don't need triples right now. I figured this out mainly from talking with TT and Eric.

Jonah
07-21-2008, 11:09 AM
How was the vacation? Are you back at Southside this week? Drop me a line bro.

drew
07-21-2008, 02:12 PM
How was the vacation? Are you back at Southside this week? Drop me a line bro.

Vaca was awesome, thanks.

I am back at Southside. I trained Friday night with TT and Eric.

drew
07-23-2008, 05:50 AM
Still haven't gotten my new bar, it's in the mail though.

Did rack pulls with the bent bar last night. Worked up to 455x1 then did 2 sets of 8x315 RDLs.

drew
07-28-2008, 06:32 AM
Friday benching:
Worked up to 1x315 off 3 board
Metal: 1x365 off 3 board
1x410 off 2 board
missed 410 Full ROM.

Decided to go back to Inzer double RageX and lose some weight. The Metal is just too loose and I don't want to gain weight right now so I passed it along to JBone. Hopefully it will work out for him.

Got my new bar, haven't gotten to use it yet. Was hoping to squat tonight but was up all night with my teething son so I'm probably going to bed when I get home tonight.

drew
08-02-2008, 05:40 AM
Weight: 218

Bench
Warmup
15x45 15x45 5x135
Pause bench
3x185 1x225 1x245 1x275 6x225
2-board
3x135 + 4 chains
3x185 + 4 chains
mx225 + 4 chains

Pulldowns to belly 2x10

Coke
08-02-2008, 06:34 PM
Benching is looking solid Drew, way to keep on track.

drew
08-05-2008, 05:48 AM
Squatting:
5x135
3x225
1x275
1x315
1x365
Add suit, straps down
1x405
1x455
5x475 (PR)

Rack pull:
3x225
2x315
1x405

Situps:
1x25

drew
08-06-2008, 05:57 AM
Bench assistance:
10x45 10x45
8x3x135

BO Row:
4x10x135

Pullup:
2x5

OH Press:
25x45

A funny thing happened with OH press. I started just coming down to a 90 degree angle with my elbows, just to the limit of shoulder pain/discomfort and after about 15 reps I started bringing the bar lower, by rep 20 I was able to bring the bar all the way down with no discomfort at all. I'm going to incorporate this before and after my bench work and see if it improves my shoulder issues at all.

Coke
08-06-2008, 06:21 AM
Props on the new squats PR bro.

drew
08-06-2008, 06:46 AM
Thanks Coke. :)

drew
08-09-2008, 07:28 AM
Bench:
Warmup:
BB OH press 25x45
Band Traction
Bench 2x10x45 5x135

2-board
3x185
1x225
1x275
1x295
1x315

RageX
3-Board
1x365
Full ROM
Mx410 Touched, hit racks on the way up.
1x410 (PR)

Done.

Very happy. This is the first weight I've touched in this shirt and it's a PR that's been hanging over my head since last April. I finally feel like I'm starting to do things right.

Coke
08-10-2008, 06:36 PM
Awesome **** man, that's some major benching.

WillNoble
08-12-2008, 07:48 AM
nice work man

drew
08-16-2008, 06:13 AM
Benchin:
Warmup: OH press 25x45, band work, bench 2x10x45 5x135
3-board:
3x185
1x225
1x275
1x315
1x335
1x365

RageX:
1x425 (PR)

4-board Close grip:
2x5x275

3-board:
3x135+MM
3x135+Light+MM
1x135+Light+MM

Big PR tonight. SFW

Coke
08-16-2008, 06:37 PM
Impressed, on a roll again and especially with the benching.

drew
08-18-2008, 05:50 AM
Thanks for your support Coke. I really feel like I'm hitting a good stride lately.

drew
08-19-2008, 04:40 PM
Squats:
5x135
3x225
1x315
1x365
Add suit, belt
1x405
1x455
Straps up
1x495
1x545 (PR)

The 545 was a little high. I have a crude setup for judging my depth and I hit just about half an inch too high. I didn't fight too much since I'm just trying to get in some heavy weight and get used to the suit. I'm counting this as a PR since it's just a gym lift and it might have passed anyway. I might skip the full power meet in October and do bench only and aim for a full meet later on when I have more time in the suit under my belt (so to speak).

I really need to do more ab work. I'm having a hard time just standing up with the weight. Granted it will be much easier coming out of a monolift and not having to walk it out, but I can't use that as an excuse since I train out of a rack with the hooks set low so I have to stand it up out of the rack and walk it out. Poor me.

It doesn't help that I've lost 18 lbs over the last few months and still tring to drop another 8-12. It DOES make it much easier to get in and out of my suit (and bench shirt) and much easier to breathe. Whatever. PR. Woohoo!

Coke
08-20-2008, 05:40 AM
...I train out of a rack with the hooks set low so I have to stand it up out of the rack and walk it out. Poor me.

Poor us, lol - I have the same plight but what can we do...new milestone on the squats, props!!

Jonah
08-21-2008, 10:54 AM
[QUOTE=drew;1985591]


I really need to do more ab work. I'm having a hard time just standing up with the weight. Granted it will be much easier coming out of a monolift and not having to walk it out, but I can't use that as an excuse since I train out of a rack with the hooks set low so I have to stand it up out of the rack and walk it out. Poor me.

QUOTE]

Arched Back Good Mornings will help take care of this in a hurry. Nice work

drew
08-21-2008, 11:15 AM
Thanks Josh, I'll have to start doing them more often.

drew
08-25-2008, 06:18 AM
Friday Bench:
Warmup:
Band work
OH Press 25x45
DB shoulder work

Bench
2x10x45
5x135
3x185
1x225
1x245
1x265
1x285
1x285
10x185
10x185
10x225

Face pulls
3x15 w/green band

Sidior
08-25-2008, 10:16 AM
545 is a solid squat. You seem to be in a weird zone of never before seen baby strength. You get less sleep, lose weight and get stronger!

drew
08-25-2008, 12:20 PM
545 is a solid squat. You seem to be in a weird zone of never before seen baby strength. You get less sleep, lose weight and get stronger!

Thanks Dave.

I'm just trying to keep it really simple. Set myself realistic goals and then go and hit those goals. I'm not just going wild and trying to hit 10 PRs every time out, just get that number and move on. This is one of the best things I learned from Vincent; just set your goal for the day and then don't miss.

Losing weight is a necessity. I feel better and I feel stronger. I have been afraid to lose weight in the past mainly because my shoulders start to hurt more when I weigh less. Staying on top of my shoulder work and rehab has really helped me stay strong while losing weight.

drew
08-26-2008, 06:21 AM
Squatting last night:
5x135
3x225
3x315
1x365
Add suit, straps down
1x405
1x455
5x495 (PR)

GM
2x5x315

The squats felt really good. I moved my hands out a bit on the bar and was able to hold the bar better. I had my wife check my depth on the last set of squats and she said they were all good. This is very encouraging, now I just need to be able to hit depth with the straps up. This took almost everything I had to finish. By the 3rd rep I thought I was done.

Coke
08-28-2008, 05:38 AM
Those squats are huge guy.

drew
08-28-2008, 11:55 AM
First steps and crawling up the stairs:
http://www.youtube.com/watch?v=o0ecbnV_RvI
http://www.youtube.com/watch?v=3hfCd9Bjy5g

drew
08-30-2008, 07:49 AM
Last heavy bench before vacation:
Warmup
Band work, OH press 25x45, bench 2x10x10 5x135
2-board
3x185
1x225
1x245
1x265
21x285
1x305
1x335 (PR)

RageX
3-board
1x385
Full ROM
1x440 (PR)

Ben Moore
08-30-2008, 07:53 AM
Nice job man!

Coke
08-30-2008, 06:57 PM
Awesome new PRs Drew.

drew
09-02-2008, 06:21 AM
Thanks fellas.

I was supposed to squat yesterday. I woke up with a ridiculously stiff neck and it hasn't gotten any better. I tried hot showers, lots of advil, stretching, nothing is working. So I've decided to shut it down and get some rest. I'm not owrried about it as my training has been going so well I can afford to miss a little time here. I was planning to shut it down after tonight anyway and rest up for the big day. (For those that don't know, I'm getting married on Saturday)

So that's it for now. I'll be chillin somewhere in the gulf of Mexico next week at this time. So training will just have to wait until I get back.

Coke
09-03-2008, 05:28 AM
For those that don't know, I'm getting married on Saturday.

Congrats - that's super news, have a great wedding and honeymoon - hope to see some pics.

drew
09-18-2008, 06:06 AM
Well the wedding was a great success. Everyone had a great time despite the rain and wind. I'll have some pics up when I get around to it. Honeymoon was even better. Hot and sunny every day and I got to climb a waterfall, which was pretty much the coolest thing I've ever done. I went into the gym on the ship a couple of times, but it was only to use the jacuzzi that was in there and watch the cardio bunnies while I relaxed. I ate like a king and gained 7 lbs.

Yesterday was my birthday, I went to Outback and it was delicious.

Tomorrow is bench day. I'm trying to decide whether to take 455 in the shirt or not. I've just had 2 weeks off and I'm 3 weeks out from a bench meet. I plan to take my opener (415) next week and then take it easy for the week before the meet. Tomorrow will either be 455 in the shirt or just raw. I'm not going to put the shirt on for anything less than a max. Part of me says to rest up for the meet, but another part of me says I just rested and should hit it hard.

KarstenDD
09-18-2008, 05:06 PM
Welcome back my man. Congratulations on the 7 pounds. Also on the wedding.

drew
10-06-2008, 06:19 AM
Friday benching:
Warmup
Bench
2x10x45
5x135
3-board
3x185
1x225
1x275
1x315
2-board/RageX
1x365
Opener:
1x405 (really easy)

Really looking forward to getting some new numbers up at the meet next week. It's been way too long.

Sidior
10-06-2008, 04:46 PM
Raw and equipped PR in the same session....sick! Benching is looking awesome in here.

Sidior
10-06-2008, 04:46 PM
Congrats on the wedding as well!

drew
10-13-2008, 06:16 AM
Saturday Meet at Tribes Hill:

First off, Zane and Sandy are awesome. They really know how to treat lifters and put on a great meet. They're good people. If you have the opportunity, definitely head up to one of their meets. It's a great atmosphere.

We made the drive up on Saturday morning. Left my house at around 6 with my wife and son and Josh in tow. I was 10 minutes away from the meet site and got pulled over for doing 78 on RT 5. I still don't know what the limit was, but I was way over it. Fortunately, the cop was cool and let me go. I got to Asylum and weighed in at 217. Vincent, Rhodes and Kenny were already there so we hung out for a while. TeeTee and E-Bol both showed up and it was great to see those guys again.

Started warming up during the squats but managed to check out a few of the lifts. Mike Moore put up a huge 670 completely raw, not even a belt or wraps. Impressive. John Bernor was there and an awesome lifter. I think he squatted 940.

I know now that I warmed up way too early, but it was too late to do anything about it. I took my last warmup of 365 in the shirt about 25 minutes before my opener. My setup was all wrong on the opener of 405. My belt was too low, my feet were too close and I just didn't feel right. It took me forever to get the weight down and I loosened up in the hole. I pressed the weight to lockout, but dipped a little on the way up and was redlighted.

I called for 425 on my 2nd, because I had a plan and couldn't see the sense in taking 405 again. This time I made sure to take my time and relax. My setup was more deliberate and I felt much better taking the weight out. I brought it right in and pressed it with no problem for a 69lb PR.

I called for 475 on my third and Rhodes jacked my shirt up for me (he's also the king of the bench shirt jack). This lift would have put me on the board at Southside and I felt like I had it in me. This was also 20lbs more than I had ever attempted. I took it down really well and gave it a ride but stalled out a little more than half way up. I felt the bar drifting back toward my head and called it off. I knew I wasn't going to recover from that position and wasn't going to risk it. I was happy to walk away with a big PR and 2nd place in the 220 open.

Vincent opened with 760 and smoked it. Watching him bench just never gets old. It's damned impressive. He took 825 twice and pressed it right to the racks both times. He knows what he has to do from here.

Rest of the day we just hung out and watched the rest of the lifting. Some extremely impressive stuff. A woman with 1 leg benched 350 and deadlifted on a prosthetic limb! Incredible. There was also a man with 1 arm and 1 leg who benched in the 300's. John Bernor is just impressive, he totalled 2400 in single ply gear and made every lift look easy. Tone Barbaccio also totalled 2400 for a 95lb PR. Lattimer got his opening bench and then was called on his 2nd and cried his way home, passing on the rest of the meet.

Nathan (my son) loved the whole thing. He likes watching the lifting and really enjoys hard rock and metal. He was also mesmerized with all the large people, especially Kenny who may be one of the largest people ever.

When it was all over, Vin, Matt and Ken went for steaks, but my son was all done with being nice, so we had to head for home. We stopped by McDonalds and then got home around 1:30. Nathan was up until 3:30 and just wanted to play, so I was up until 3:30. He then slept until 7:30 and I got to wake up and play with him some more until 10 when my wife got up. Fun. We went to a farm with a pumpkin field and Nathan picked a pumpkin. It was a great weekend.

Huge thanks to Josh for giving me great liftoffs and to Matt for helping with the shirt. As always, I can't thank the guys at Southside enough. We really have the best crew out there. SFW!

Coke
10-14-2008, 06:26 AM
Super write up about the meet!!...sounded like a great and eventful day overall.

drew
10-18-2008, 07:46 PM
Friday benching:
Bench:
2x10x45
10x95
5x135
5x185
3x225
3x245
1x265
3-board
5x135+5 Chains
3x155+5 Chains
3x185+5 Chains

CSR:
3x10

Reverse DB lateral raise:
2x10

Today:
Played football for 3 hours. Line both ways most of the day. 4 sacks, 2 FF, and 3/3 as a receiver. It was 2 on 1 when I was on D-line. I got to shove people around a lot. It was a good day.

Sidior
10-19-2008, 05:28 PM
Nice benching at the meet drew. Way to get back into the gym so quickly as well.

drew
10-27-2008, 07:22 AM
Friday bench:
Warmup
Bench: 10x45 5x135
3-board
3x185
3x225
3x275
1x315
1x335
1x355
1x375
RageX
2x415 PR
1x385

CSR: 4x8
Band pull-aparts: 2x15

Yesterday went to the park and played on the swings and the slides. Then went for a walk. Good weekend.

drew
11-05-2008, 10:16 AM
Did some benching in between cleaning up the garage last night:
10x45
10x45
4x3x135
3x3x155
3x225 close grip

OH Press:
10x95

2 things:
1) I feel really weak.
2) My shoulders are a serious weakness. I am going to strict OH press at least once a week from now on.

On the plus side, I got the garage cleaned up.

drew
11-08-2008, 04:40 AM
Bench last night:
Worked up to 335 off a 2 board
Rage X:
1x385 off 2 board
1x445 (PR)

Face pulls
Light OH press

Nate has an ear infection. It was a fun night.

Sidior
11-08-2008, 06:26 PM
Your bench is flying, fantastic work in here.

I hope your son gets well soon.

Coke
11-10-2008, 05:38 AM
Great new benching PR.

drew
11-10-2008, 05:56 AM
Thanks guys. I'm working on a few things with the bench and everything seems to be going the right way. I've got one more meet this year and looking to put up a big number.

Nate is feeling a little better. Still got a bad cough but no more fever. He's been pretty good at night so I'm sleeping ok which is always a big plus.

drew
11-11-2008, 05:59 AM
Squatted last night. Worked up to 5x495 in the suit with straps down.

drew
11-11-2008, 10:14 AM
From the SSA meet last month:
2nd attempt of 425 - 3 whites
http://www.youtube.com/watch?v=03fOWzkgAAs

3rd attempt of 475 - couldn't lock it out
http://www.youtube.com/watch?v=JTsS98-qXeQ

drew
11-12-2008, 06:20 AM
Some bench work last night:
Bench
2x10x45
3x3x135
3x3x155
2x3x185

Strict OH Press:
10x45
10x65
10x95
8x115

drew
11-16-2008, 03:08 PM
Friday benching:
Warmup
Bench: 10x45 10x45 5x135
3-board:
3x185
3x225
3x275
1x315
1x365
1x385 (PR)

RageX
3xmissx465

OH Press:
10x45
10x95
10x115

face pull 2x25 with light band

My wrists are holding me back. I have a lot of work to do. The first miss with 465 was alright until I started to press and then my wrists cocked back and I lost it.

drew
11-17-2008, 07:28 PM
Squatting tonight:
Squat:
5x135
3x225
3x315
1x365
1x405
Add suit, straps down
1x455
1x495
3x525

DL (overhand grip)
1x225
1x225
1x315
1x385
1x385

Wrist curls: 5x20x45

Situps: 2x15

The triple with 525 was a nightmare. I forgot to reset after I walked it back and then lost all my air after the first rep. It was a grind but I finished all three.

Wrist curls hurt.

drew
11-18-2008, 04:43 PM
Tonight
Bench:
2x10x45
6x3x135

OH Press:
10x45
10x95
6x135

BB Row:
5x135
5x185
5x205
5x185
20x135

Wrist curl:
2x20x55

Band pull-aparts:
2x20

Coke
11-19-2008, 06:00 AM
Nice job with the relentless training man.

KarstenDD
11-22-2008, 03:57 PM
http://www.blackheartgoldpants.com/images/admin/PurpleDrank.jpg

SLOW YA ROLL, LAWYA! WE GON' GRIP AN' SIP!

G2ut2kjN66I

drew
11-23-2008, 07:31 AM
YAY! Karsten posted in my log. It is indeed a glorious day.

Benched on Friday night:
Warmup up stuff
Bench:
2x10x45
5x135
3x185
3x225
1x245
1x265
1x285
1x300 (PR)

Pulldowns to belly:
80x20
90x20
100x15

Face Pulls:
2x20

Hammer curls:
3x20x40s

Wrist curls:
3x20x20s

Big raw PR for me. Also figured out how to keep my wrists straight with a lot of help from Rhodes and Kenny.

Yesterday we all went to help out at the Special Olympics. Vincent, Rhodes and Kenny did most of the judging while Brian and I did most of the loading and spotting. Kenny "The Tornado" made me shoot water out of my nose for a PR and it was a fight to keep him awake for the whole day. The athletes were incredible and put up lots of PRs (Nobody cares about records, it's all about hitting a PR). It was truly the best time I've ever had at a meet. I look forward to doing this again in the future.

Sidior
11-23-2008, 04:51 PM
Powerlifting is part of the special olympics? That is awesome! Way to go out and support the community bro.

Nice bench PR as well.

Coke
11-24-2008, 06:01 AM
Great new raw benching PR...you guys supporting the Special Olympics that way is super.

drew
11-24-2008, 06:31 AM
Powerlifting is part of the special olympics? That is awesome! Way to go out and support the community bro.

Nice bench PR as well.
Thanks Dave.

There were a lot of lifters there. 2 flights for bench and for deadlift. Everyone did great and there were a lot of PRs. You couldn't help but to have a smile on your face all day.


Great new raw benching PR...you guys supporting the Special Olympics that way is super.

Thanks Coke, it was awesome. Everyone should do it if they can.

ReFuse2Lose
11-24-2008, 12:19 PM
Some pics of my set-up:

http://a401.ac-images.myspacecdn.com/images01/103/l_0aa399e3c9dca54c7ef8ab9d1038ad60.jpg
http://a16.ac-images.myspacecdn.com/images01/41/l_738f56a5b203c674371ba3d811f56b57.jpg
http://a840.ac-images.myspacecdn.com/images01/82/l_46fb5cd64935b2bea0c2e910b9a3485f.jpg
Ive been looking to get the exact same equipment you have and set it up in my garage for x-mas. I want a squat rack just like yours, and a bench(except i want mine to be flat/incline/decline). Whered you get ur rack at?? Link?? Thanks!

drew
11-24-2008, 01:48 PM
Ive been looking to get the exact same equipment you have and set it up in my garage for x-mas. I want a squat rack just like yours, and a bench(except i want mine to be flat/incline/decline). Whered you get ur rack at?? Link?? Thanks!

I bought the rack new off ebay for $300, the bench and my new bar I got from New York Barbell. I just buy weight whenever I find it cheap, usually at wal-mart or if I can find it used I buy it.

Bands and sled I got from elitefts.com

drew
11-25-2008, 06:41 AM
Lame squat session:
Worked up to 495 in the suit with the straps up. Felt like absolute garbage but got good depth. Put on 555 and could barely get it out of the racks. Opted to rerack it and save it for another day.

Nate was having a bad day. He wanted no part of training last night and that made things quite difficult.

drew
11-26-2008, 06:30 AM
I had a very physical day at work yesterday. I decided not to bench last night but got a lot of grip work done during the day so I don't feel bad.

I picked up Mcdonald's for my staff at work. We've been dealing with some really bad material and they've been fighting through it, keeping us alive. We're almost out of the woods. It's funny how the Golden Arches makes everyone happy.

Heading to Boston tonight and coming back home tomorrow. Not looking forward to sleeping at the wife's grandparents' house. Only because it's about 104 degrees in there and there is no sleeping. I have to crack open a window and then sit in front of it so Nana doesn't see that it's open. Hopefully I'll be able to watch some football tomorrow. I hate travelling on a holiday.

I'm hungry.

drew
11-29-2008, 08:27 AM
Thanksgiving was awesome. More traveling than I'd like, but all in all it was a nice day. I watched the parade with my son and then we watched the most pathetic half of football ever. Ate a ton of food and had 3 desserts. Got to see the whole family. I love Thanksgiving.

Friday night benching and debauchery:
3-board:
worked up to 1x365
Rage X:
1x415 (meet opener)

It was a good night. My form is feeling pretty right-on and I'm still fighting with my wrist issues, but making progress thanks to a lot of help from Rhodes.

I got home and had just finished cooking some hot dogs and mac and cheese when my sister-in-law and her boyfriend show up with a large pizza and a tray of wings. We ate like kings. Later, my house filled up with drunk people. By 4:30 I'd had enough and kicked everyone out. Good times.

Coke
12-02-2008, 05:45 AM
...We ate like kings....

No kidding, lol...way to go with the training man.

drew
12-03-2008, 07:44 AM
Speed bench last night:
2x10x45
3x3x135
3x3x155
2x3x185

That's all.

Been sick since Saturday. Trying to keep up with training but not going crazy. 10 days out from bench meet and I want to be healthy. Benching at home on Friday and not planning on anything crazy.

drew
12-10-2008, 06:06 AM
Last night:
Bench:
10x45
10x45
3x3x135
3x3x155
3x2x185

Some other crap.

Just trying to stay loose and relaxed for Saturday. Planning to open with 415 and take it from there.

Coke
12-11-2008, 05:47 AM
Good luck this weekend Drew.

drew
12-14-2008, 06:11 AM
Meet day:
missx415
missx430
missx430
First bomb out.

No excuses, I just couldn't get a weight to touch. I have the strength and the skill, I just didn't put it together. It's time to take a step back, regroup and get get back to smashing some weights. Thanks to Rhodes and Vincent for helping me out and keeping me up.

Also, congratulations to Vin for a huge 405 OH press. That was just ridiculous.

drew
12-17-2008, 06:12 AM
Speed bench last night:
3x3x135
3x3x155
1x3x185

Speed felt really good. Just felt good to get back in there and lift something.

Becky trained with me last night. She hasn't been able to lift for 6 months because of carpal tunnel syndrome. She was able to bench 60 after 3 tries. Her PR is 85.

Dub
12-17-2008, 09:16 AM
Sorry to hear about the meet Drew im sure things will go better next time.

drew
12-17-2008, 11:37 AM
Sorry to hear about the meet Drew im sure things will go better next time.

Thanks.

Sidior
12-17-2008, 09:21 PM
Bummer about the meet. It seems all your training is in check though, so next time should be epic.

drew
12-18-2008, 06:02 AM
Bummer about the meet. It seems all your training is in check though, so next time should be epic.

Thanks Dave. The training is going great, everything seemed on target. I just had an off day. No problem. Back to work now and ready to post up some big numbers in '09.

drew
01-05-2009, 07:05 AM
Benched on Friday. It felt good to be back in the gym.

Raw Bench: worked up to 1x285
4-board: 5x315
3-board: 3x315
Face pulls
Wrist curls

Coke
01-06-2009, 11:01 AM
Hope this new year goes well for you and your family Drew.

drew
01-08-2009, 06:34 AM
Thanks Coke. It's been a shaky start. Hopefully things will work out.

Benched on Tuesday:
10x45
3x3x135
3x3x155
3x185

OH Press:
10x45
5x95
5x115
5x135

A few sets of pullups and that was it.

drew
01-11-2009, 07:57 PM
Bench on Friday:
Worked up to 1x285 off 2-board
Shirt:
1x385 off 3-board
missx425 off 2-board
1x405 off 2-board
OHP:
5x95
5x115
5x135
2x155
Some facepulls

Going to stick with 405 for a few weeks and work my way back up. Been having some trouble with the shirt and need to work it out.

Did some pullups today.

Been a crazy week. My best friend is in the hospital with cancer so I've been spending a lot of time there with him.

Sidior
01-11-2009, 08:10 PM
I'm very sorry to hear about your friend. You are making the right decision, time with him is much more important than training.

drew
01-12-2009, 05:57 AM
I'm very sorry to hear about your friend. You are making the right decision, time with him is much more important than training.

Thanks Dave. I'm still training hard, just trying to find more time to hang with him.

drew
01-14-2009, 06:05 AM
Did some benching last night. Not too much. I was having some wierd pain in my left shoulder and decided to quit early, massage it and rest.

Bench:
10x45
3x3x135
3x3x155

OH:
5x95

Coke
01-16-2009, 05:25 AM
Like how you keep hanging tough with it all man...no doubt you'll be raising up again.

drew
01-17-2009, 08:29 AM
Bench last night:
Warmup
Barx10x2 5x135
3-board
3x185
225
275
315
335
355
Shirt:
1-board
1x405
3-board
1x455
Took shirt off and did
1x365 off 3-board
missed 405 off 3-board

OHP:
10x95
7x135

Cable rows to belly
2x10

Wrist curls
4x10

Some video (thanks to Karsten)

405
8QwbTKKVgA0

455
f42W4Dm9pJI

Figured out a few things last night and weight felt much lighter and much faster.

drew
01-19-2009, 07:04 PM
Squatting tonight:
5x135
3x225
1x315
1x365
Add suit, straps down
1x405
1x455
2x525

GM:
5x225
5x275
5x315

Rack Pull:
1x225
1x315
1x405

Some vids:
405
l1xY-_qHBWM

455
0QtjpRTjtTc

525
rEmadOIK4pI

Got up on my toes on the 525. Would have gotten 3 or 4 otherwise.

Sidior
01-19-2009, 08:55 PM
Great vids! Your squatting is looking mighty strong. It looked like you lost a bit of tightness in the hole in that 525 set.

Coke
01-20-2009, 05:44 AM
Impressive numbers right off the bat dude.

drew
01-20-2009, 06:22 AM
Great vids! Your squatting is looking mighty strong. It looked like you lost a bit of tightness in the hole in that 525 set.
Thanks Dave. Yeah I got up on my toes on the first rep and couldn't get back again. I have done this for 3 before and probably could have gotten 4 if I sat back more.

Impressive numbers right off the bat dude.
Thanks Coke.

drew
01-21-2009, 06:13 AM
Did a little bench work last night. Not much. Having wierd pain between my left shoulder and clavicle when I lock out. This started a week ago and was fine on Friday with heavy benching.

Bench:
2x10x45
3x3x135
2x3x155

OHP:
5x95
1x135

BB Row:
10x135

Nothing felt right so I stopped. I need to get this figured out.

drew
01-26-2009, 06:09 PM
Squats tonight:
5x135
3x225
1x315
1x365
1x405
+suit, straps down
1x475
2x535 (PR)

GM:
5x315
5x315
5x365

Good stuff.

Sidior
01-26-2009, 07:51 PM
Nice PR. Squats and GMs is the most epic of lower workouts.

Coke
01-27-2009, 05:32 AM
You've gotten even more diesel judging from the vids, squats are excellent - no doubt the GMs are as well.

drew
01-31-2009, 06:56 AM
Thanks fellas.

Last night was a quickie. Wife has been really sick so I had to get my work done and get out of there.

Warmup
Bench:
2x10x45
5x135
2-board
3x185
3x225
1x255
1x275
1x295
1x315
mx335
RageX:
1x405 to a 1/2 board

Done

vdizenzo
01-31-2009, 08:12 AM
Thanks for the quickie last night.

drew
02-03-2009, 04:21 PM
Sexy.

Some squatting from yesterday:
5x135
3x225
1x315
1x365
1x405
Suit straps down
1x455
1x495
Straps up
1x555 (PR)

I have video of the last set. I'll put it up if I get around to it.

Coke
02-04-2009, 05:34 AM
Great job with those squats and the benching sets as well.

drew
02-10-2009, 04:33 PM
Drop a load week for squat. I deadlifted instead.

5x135
3x225
3x315
1x365
5x405
mx455

My deadlift f'ing sucks. I've been too focused on squatting and need to reevaluate my training schedule to include more pulling. This is unacceptable.

Sidior
02-10-2009, 08:14 PM
Put up that squat vid! Sucks about the pulling, when was the last time you actually deadlifted?

drew
02-14-2009, 08:38 AM
Put up that squat vid! Sucks about the pulling, when was the last time you actually deadlifted?
OK, here:

Slfktl84srk


I haven't deadlifted heavy regularly in probably six months. I had a talk about it with Josh yesterday and he's helping me to figure out a plan.


Benched last night at home with Josh. We both agreed, weight feels heavier when you're not in your normal training environment.

Worked up to 345 on the 3 board and missed 385.
Took 425 to a 2 board in the shirt. It was a little awkward but it was a good lift.

drew
02-17-2009, 06:09 AM
Squat last night

Worked up to 1x475
Was going to take 5x515 but 475 didn't feel right and I decided against it.
Dimel Deads:
15x185
Then some ab work.

Sidior
02-17-2009, 12:26 PM
You seem to be leaning out. That squat was pretty damn quick, nice work.

Coke
02-18-2009, 06:12 AM
Killer with the squats Drew.

drew
02-19-2009, 03:38 PM
You seem to be leaning out. That squat was pretty damn quick, nice work.
Thanks Dave. I'm actually down to 208. Heading for 198s and then we'll see how it goes from there.


Killer with the squats Drew.
Thanks Coke.

I'm going to start a new 12 week cycle for squats/deadlifts with increased volume and more pulling and more time in the suit. When I finish that I'll probably go back to the progressive overload for the squats again and figure out where to go with the deadlift. I'm mainly looking to get my deadlift back in order without sacrificing my squat.

drew
02-20-2009, 07:59 PM
Benched at the new gym tonight. It's going to be a great thing.

2-board
worked up to 335
Shirt:
1-board
1x425
3-board
1x455

drew
02-24-2009, 04:33 PM
Started the new squat/DL program tonight. It's going to be brutal.
Squat:
5x135
3x225
8x8x275 (All done in the suit, straps down)

DL off 3" platform
5x200
5x225
3x5x250

Bent Over Row
6x5x185

Big job interview tomorrow. I need this bad.

KarstenDD
02-24-2009, 07:55 PM
Good luck dude.

Coke
02-25-2009, 05:28 AM
Wish you the best on the job interview, just be yourself bro.

KarstenDD
02-25-2009, 07:17 AM
just be yourself bro.


Under no circumstances should you do that. Unless you don't want a job.

drew
02-27-2009, 07:17 PM
Bench night
Flat bench:
10x95
5x135
3x185
1x225
1x245
1x265
1x285
10x225

DB cleans 2x15
Rear flyes 2x15

drew
03-07-2009, 05:54 AM
Last week of training:
Sunday, Deadlift/accessory day:
Deads off 3" block:
5x135
5x225
5x275
5x300
5x250
Overhead Press:
6x95
6x105
6x115
6x125
6x125
BB Row:
6x5x185
Speed Bench:
10x3x145

Tuesday, Squat day:
5x135
3x225
9x8x275 (In suit, straps down)
8x275 (Straps up, not fun)
Deads off 3" block:
5x200
5x250
3x5x275

Friday, Bench:
3-board:
1x365
Shirt:
1x425

Good times.

Coke
03-08-2009, 09:37 AM
Did very well last week dude, make no mistake.

Sidior
03-08-2009, 12:35 PM
Training looks great, aside from 8 reps in the suit...yuck!

drew
03-08-2009, 05:54 PM
Did very well last week dude, make no mistake.
Thanks bro. A lot more volume than I'm used to, but I'm handling it well so far.


Training looks great, aside from 8 reps in the suit...yuck!
Dude, 80 reps in the suit. It sucks. There's no blood, but damn close. I think there's a 120 rep day coming up in a few weeks. :(

Training today:
Deadlift off 3" block:
5x200
5x250
5x290
5x315
5x205
Overhead Press:
6x105
6x105
6x115
6x125
6x125
BB Row:
5x6x185
Bench:
5x3x145
2x3x185
Shrug:
6x315
6x365
6x405
BB curl:
10x75
10x95

Coke
03-09-2009, 05:38 AM
Good job overall man, covered a lot of angles.

drew
03-10-2009, 05:12 PM
Squat:
12x6x300 (All done in suit, last 2 sets done with straps up)
DL off 3" block:
5x205
4x5x255

drew
03-11-2009, 11:18 AM
Good news. Back to work on Monday. Big raise, great company. Happy boy.

Sidior
03-11-2009, 11:29 AM
Success!!

drew
03-14-2009, 07:45 AM
Bench last night:
2-board:
Worked up to 1x335
Shirt:
1x405 (2-board)
1x455 (2-board)

Planning to do a meet in 2 weeks. Will probably open at 405 and see where I go from there.

drew
03-18-2009, 10:27 AM
Squat day:
12x5x325 All done in suit, last 3 sets done with straps up.

Light bench and deadlift this weekend, no squatting next week, then bench meet next weekend.

drew
03-29-2009, 08:24 AM
Yesterday was meet day. I only benched. Weighed in at 213 and hit an opener for the first time in forever, 405. Took 455 for my second and had a little trouble, but stayed with it and nailed it. Missed 475 on my third. Just dumped it. It was a great day. A 30lb PR for me.

Vincent also benched (Raw) and managed a huge 560. It's always great to compete alongside him. It makes for a very fun day. Also got to meet his wife Jess who is an awesome person. It's obvious why Vin is such a happy guy.

Most of the guys came down to the meet as well as TeeTee and Eric, great to see those guys.

Big thanks to Josh for giving me good liftoffs and keeping me loose all day and Rhodes and Vin for sticking with me, and the whole crew. I couldn't do anything without these guys.

Coke
03-29-2009, 09:49 AM
Props on your showing at the meet...also wish you the best in the new job and your career in general.

drew
04-06-2009, 06:58 AM
Took it easy last week after the meet. Benched on Friday.
Worked up to 1x275
5x315 off a 4 board
Some light rear delt stuff and that's it.

Back to squatting tomorrow.

drew
04-08-2009, 06:17 AM
Squatted last night.

8x6x350 in the suit, straps down.

Coke
04-16-2009, 10:11 AM
Solid benching and squats Drew, staying on top of the game.

Sidior
04-16-2009, 02:32 PM
I can't believe I missed the meet info. Nice benching man! A 30lb PR is great stuff.

I also see your squat and bench meet PRs are the same, time to hit a full power meet soon eh lol.

drew
04-17-2009, 10:22 AM
I can't believe I missed the meet info. Nice benching man! A 30lb PR is great stuff.

I also see your squat and bench meet PRs are the same, time to hit a full power meet soon eh lol.

Yeah it's been a while. I'll probably do one at tribes this year.

drew
04-17-2009, 07:55 PM
Great bench session tonight:
2-board:
Worked up to 1x335
385 in shirt
425 in shirt
465 in shirt (PR)
3-board:
485 in shirt (PR)

KarstenDD
04-17-2009, 11:28 PM
Both PRs were had amazing handoffs.

drew
04-18-2009, 05:23 AM
Both PRs were had amazing handoffs.

Amazing handoffs were certainly had.

Coke
04-18-2009, 07:22 AM
Exceptional benching!!

KarstenDD
04-18-2009, 05:24 PM
1:30 am does not for proper syntax make.

drew
04-18-2009, 08:25 PM
1:30 am does not for proper syntax make.

No TV and no beer make Homer... something something.

Jonah
04-19-2009, 12:36 PM
No TV and no beer make Homer... something something.

Go Crazy?

drew
04-20-2009, 06:29 AM
Go Crazy?

Don't mind if I do!

vdizenzo
04-22-2009, 02:05 PM
Drew has powerful sperm!

drew
04-23-2009, 07:59 AM
Drew has powerful sperm!

Yeah, sorry about that. I didn't know it would wreck your back. I'll be sure to point it in a safe direction next time.

drew
04-25-2009, 07:05 AM
Bench:
3-board
Work up to 355
Add shirt:
2 board 1x425
1 board 1x465
3 board 1x485

Floor press with log (not sure what the log weighs)
10x~175
5x~225

drew
04-27-2009, 06:04 AM
Saturday went to the "Daffodil Festival"; not quite as ghey as it sounds, especially if you have kids. We got there at 11 and the street was blocked. Had to get back on the highway, drive 2 miles away and park. Took a shuttle bus and got there by 12. Fun! Walked around, paid 4 dollars for Nate to have a pony ride that lasted about 30 seconds, but felt like forever since I had to hold him and walk alongside the pony. It may have been the greatest moment of his life. Good times. Ate a lot of free candy, always good. By 3:00 I was ready to go, Nate was almost ready to go and my wife was fine with that so we go to find the bus. First, there were 6 shuttle bus sites. Neither of us knew which one we were at however, the lines were long enough that I suggested we walk to the car. An hour later, we were at the car. Nate screaming, wife crying, fun had by all. Went home, napped. When everyone was feeling better we went out to the Texas Roadhouse for steak and ribs. Then went to Trader Joe's. Good day.

Yesterday we went to the beach. I played in the sand with Nate for hours. Great day.

Today I'm burned and sore.

vdizenzo
04-28-2009, 02:21 PM
You are a great Dad Drew.

drew
04-28-2009, 06:33 PM
You are a great Dad Drew.

Thanks Vin. I try my best.


Squatted tonight. Decided to go back to the old way of lifting heavy. It was good.

Squat:
6x135
5x225
3x315
1x365
add suit, straps down
1x405
1x455
5x495

DL:
3x1x225
1x315
1x365
1x405

RDL:
3x10x225

Sidior
04-28-2009, 08:11 PM
I agree with the Dad statement :). Great squatting!

drew
05-02-2009, 04:44 AM
Bench last night:
Warm up and foam roller
Reverse bands:
5x225
5x275
3x315
3x365
1x405

Bench:
3x5x225
3x275
1x295
missed 315

OH Log Press:
10x95
8x145
8x145

Stumprrp
05-05-2009, 04:13 PM
texas roadhouse = my favorite chain resturant

how are you drew? looking strong

drew
05-06-2009, 05:53 AM
texas roadhouse = my favorite chain resturant

how are you drew? looking strong

I'm doing great. Life is good. I don't feel strong, but thanks.

Squatted last night:
5x135
5x225
3x315
1x365
1x405
Add suit
1x455
1x495
3x525

GMS:
2x10x275

Pulldown abs:
2x20

Hanging leg raise:
1x10

drew
05-12-2009, 06:13 AM
Benching last night:
2x10x45
5x135
8x3x135+DM

OH Press:
4x10x95

Pulldown rows
2x15

Some ab work.

drew
05-14-2009, 06:07 AM
Squats last night:
5x135
3x225
1x315
1x365
Suit, straps down
1x405
1x455
straps up
1x495
1x545

GMs
5x315
5x315
5x365

Some ab stuff

Coke
05-14-2009, 07:34 AM
Good deal Drew, big squats every week!!

drew
05-15-2009, 07:15 PM
Benching tonight:
3x10x45
5x135
3x185
2-board
3x225
1x275
1x315
1x335
1x355
Shirt
2-board
1x405
Full ROM
1x465 (PR)

Sidior
05-15-2009, 07:23 PM
Change that sig! Sweet benching brah!

Clifford Gillmore
05-15-2009, 07:37 PM
Saturday went to the "Daffodil Festival"; not quite as ghey as it sounds, especially if you have kids. We got there at 11 and the street was blocked. Had to get back on the highway, drive 2 miles away and park. Took a shuttle bus and got there by 12. Fun! Walked around, paid 4 dollars for Nate to have a pony ride that lasted about 30 seconds, but felt like forever since I had to hold him and walk alongside the pony. It may have been the greatest moment of his life. Good times. Ate a lot of free candy, always good. By 3:00 I was ready to go, Nate was almost ready to go and my wife was fine with that so we go to find the bus. First, there were 6 shuttle bus sites. Neither of us knew which one we were at however, the lines were long enough that I suggested we walk to the car. An hour later, we were at the car. Nate screaming, wife crying, fun had by all. Went home, napped. When everyone was feeling better we went out to the Texas Roadhouse for steak and ribs. Then went to Trader Joe's. Good day.

Yesterday we went to the beach. I played in the sand with Nate for hours. Great day.

Today I'm burned and sore.

Seeing fatherhood is having its moments! Grats on the Bench PR.


So whats new Brah?

drew
05-18-2009, 06:01 AM
Had an awesome day yesterday. Took Nate and my wife to their first Yankee game. Nate had no idea what was going on, but he was excited anyway. On the walk to the park from the car, he was kicking his legs and clapping his hands, he knew we were doing something good. It was my first time in the new Stadium and I felt like a little kid again, like it was MY first game. Everything is different and new, but everything is the same. They did a really nice job. It was bat day, so Nate got his own bat with a picture of the Stadium and the date stamped on it. He wouldn't let go of that bat, loves it. The game itself was pretty boring up until the 7th inning, but Nate got right into it. He was clapping and cheering the whole time and dancing a lot. He made it 9 1/2 innings before he passed out sitting on my lap. The Yanks won it in the 10th so he just missed it. Even with all the screaming and cheering, he was so tired he just slept away. This was a great day for him and for me. It's something I can tell him about when he's older so he can tell his kids about it.

http://photos-h.ak.fbcdn.net/hphotos-ak-snc1/hs005.snc1/4162_1155459887461_1256624745_421111_2147796_n.jpg
http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs005.snc1/4162_1155460527477_1256624745_421114_4954462_n.jpg
http://photos-d.ak.fbcdn.net/hphotos-ak-snc1/hs005.snc1/4162_1155460807484_1256624745_421115_2581576_n.jpg
http://photos-e.ak.fbcdn.net/hphotos-ak-snc1/hs005.snc1/4162_1155461207494_1256624745_421116_2901440_n.jpg

Clifford Gillmore
05-18-2009, 01:53 PM
Sounds like and awesome day for you guys! Nate looks a bit more like mom than you eh?

Coke
05-19-2009, 09:23 AM
You guys are living extraordinare these days, Nate is lucky to have such great parents.

Killer benching bro.

drew
05-22-2009, 07:39 PM
Benching tonight:
2x10x45
5x135
3-board
3x185
3x225
1x275
1x315
1x345
1x365
Shirt:
2-board
1x425
1x485 (PR)
3-board
1x505 (PR)

Coke
05-26-2009, 07:05 AM
Dayum dude, specializing in benching these days.

Clifford Gillmore
05-26-2009, 02:04 PM
Great PR's Drew, how far away is a 500 bench?

drew
05-31-2009, 08:29 AM
Great PR's Drew, how far away is a 500 bench?

Hoping to get the 500 sometime this summer.

Benched Friday:
Flat Bench:
2x10x45
5x135
3x185
1x225
1x245
1x265
1x285
1x305 (PR)
4-Board
1x315
1x365
1x405

OH Log press:
10x100
5x150

drew
06-03-2009, 10:08 AM
DE bench from monday

Bench:
2x10x45
3x3x135
3x3x155
2x3x185

OH Press
3x10x95

BB Row
3x10x135

Some light shoulder work

drew
06-08-2009, 07:22 AM
Bench from Friday:
2 board:
worked up to 345
Shirt:
2 board - 425
1 board - 485 missed at lockout

2x10 hammer rows

drew
06-09-2009, 07:18 PM
Lately, I have been very inconsistent and just plain too tired to do any work other than bench on Friday. I'm finding it increasingly difficult to sacrifice time with my family in order to train. So after a long talk with Vincent, I have decided to commit to squatting and pulling every week for 12 weeks. This will be all raw training and will only consist of squat and deadlift. Squatting will be done with a close stance so I can give my hips and knees a break. I will still bench on Friday and, if I can fit it in, will have a second bench/assistance day during the week. For now the plan is just to make sure I train twice a week. So with tons of stuff happening and spending all day considering putting it off, I decided to train.

Squat (close stance):
5x135
3x225
1x315
1x365
1x405
1x455
1x475
1x505 (PR)

Deadlift:
1x225
1x315
1x365
1x405
1x455

I will use a 505 squat and 455 deadlift to base my training numbers off of for the next 12 weeks. I will probably skip one week while I'm on vacation, we'll see. I feel really good right now because I trained and I feel good that I have some sort of direction. I'm also happy to have great training partners who have always helped steer me in the right direction.

One last, and most important thing. Happy birthday to my new niece Grace who was born at 8:16 this morning, very healthy and very happy.

Sidior
06-09-2009, 09:10 PM
Nice raw squat Drew. For being inconsistent those are some respectable numbers.