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gopostal42
08-08-2009, 04:14 PM
coming over to this board since fortified-iron.com seems to have **** and fell back in it. i guess this is home now for training and such. here are some catch up training posts for me training for the powerstation pro-am in a couple weeks.

ME lower

raw squats up to 375

sumo rack pulls below knee with a knurlingless bar
up to 500x3 no belt or chalk
belt and chalk
585x3
straps
635x3 pr
675x1 pr
585x7 felt pretty good, guys had to slide plates back on 3x during that set. felt so weird pulling on a bar with no flex. been a long time

light blood flow crap

gopostal42
08-08-2009, 04:14 PM
ME upper

log clean and press 12"
worked up to 240x1 tweaked shoulder a tad. solid pr though

weird angle overhead tri ext
2 sets

shoulder was irritated so cut it short

gopostal42
08-08-2009, 04:14 PM
DE box squat

12" box in my rawness
up to 205+triple choked blues 5x2
255+triple choked blues x1
305+triple choked blues x1

conventional speed pulls
335 6x1
385x1

RDLs
95 2x10
145x8

gopostal42
08-08-2009, 04:15 PM
bench lockout

135x a few
bar+doubled greens x5 or so
4-board
bar+doubled blues 2x5
3-board
bar+doubled blues 1x5
2-board
bar+doubled blues x5

that was awesome, stability control was the main focus here for sure, first and last sets were night and day better.

incline
135x8ish shoulders felt rough

db flat bench
rest pause w/ 50's lotta reps

lat pull downs and pull ups attempted
shoulder again

low row hammer strength
2 plates x many
3 plates x not quite as many
4 plates x not as many as that.

unloaded equipment x suck balls

thats about it, puttin good work in where i can

gopostal42
08-08-2009, 04:15 PM
ME squartation

feel a tad down from the good session yesterday so nothing too crazy today, tried a new brief set up to try and expand my gear whoredness to new heights......

squats
raw upto 325 off 12" box
briefs on
415x3
465x3hard time getting knees out
505x3 same
555x2 started feeling squirrelly
600x4 light wrap, pulled legs up on the outside a few inches and it helped a tad. not too thrilled with the set up really but may give it another shot with a tweak or two

all reps came up easy but most were also high, so left a bit in the tank for sunday when we gear up.

olympic squats
2x10 145 mainly for knee strength and pre hab

single leg hypers
2x10 25 plate

nothin stressful today, just puttin work in

gopostal42
08-08-2009, 04:15 PM
ME squat in asheville

headed down to see mark and jen and meet the rest of their crew. incredible training facility there they've put together.

squats in mono
raw dog
55 2x5 or so
145xsome
235xfew
325xcouple
briefs
415x1
505x1
tater sack straps down
600x1
straps up light wraps
685x1 good depth
775x1 same openerish
830x1 partial called 3 inches high but came up super fast. might as well take it down
830x1 full depth, a lil slower than others but smooth

830 is the main goal for the meet, looks like a 2ndish attempt now

light ghr hypers and other stuff with just bodyweight to keep blood movin

gopostal42
08-08-2009, 04:16 PM
ME bench

up to 275x1 raw
shirt on
365x1
405x1
1-board
455x2 beautiful

rear delt work

elbows are a bit lit up with tendo right now so took it easy

gopostal42
08-08-2009, 04:16 PM
DE squat

still feel beat up from the squat in asheville so just taking a light recovery day before pulling this coming sunday.

snatch
up to 185 2x1 light stuff

super sled
3 60 foot trips

gopostal42
08-08-2009, 04:17 PM
ME lower

pulls in winston at the newly completed mud duck barbell! awesome lil set up in a 1 car garage

worked up to 615x1 went easy and smooth

single leg hypers
3 sets, 1 bodyweight, 2 against green band


had a great time with the 5 billion people that came to pack in there to deadlift. i love big group workouts where people all travel to train. lots of fun!

gopostal42
08-08-2009, 04:17 PM
ME bench

upto 315 off 3-board raw
shirt on
365x1
405x1
2-board
455x1
500x3 better than i expected, solid pr

band tri ext
2x a lot

poop load of upper back

gopostal42
08-08-2009, 04:17 PM
DE squat/recovery

block cleans
up to 255x1 - easy like my momma, trying out new olympic shoes, i like'em

no mas, off to squat and pull a lil sundee

gopostal42
08-08-2009, 04:17 PM
ME squat in asheville

last heavy lower body workout til the meet, nothin too hard

up to 600x3 in briefs and wraps

rack pulls
655x3 mid knee, everything went pretty smooth. one more shirt session to go then active rest.

gopostal42
08-08-2009, 04:18 PM
ME bench

last really heavy bench session in the shirt, maybe an opener or something next week.

up to 315 3b raw
shirt
365x1
405x1
455x1
1b
500x1 botched hand out, re-hand off which ****ed the shirt all up and still came up with it
2b
525x1 botched hand off again, re-hand off and ****ed shirt again, pushed up easily
3b
550x1 everything smooth and was easy

light db crap and some rows and tris, mostly bsing

gopostal42
08-08-2009, 04:19 PM
DE squat

naked lifting done by crazy people :) doggin it today, belt and a smile

SSBsquats up to 335 3x3 off parallel box
385x3

single leg hypers
green band 3 sets

SELK
08-08-2009, 04:27 PM
training looks great.. you going 198 for the meet?

830 squat @ 198 would be great..

gopostal42
08-08-2009, 04:34 PM
training looks great.. you going 198 for the meet?

830 squat @ 198 would be great..


thanks, yeah first time at 198, have to cut all of 6 pounds :thumbup: we'll see what happens! i'm excited, you coming to the pro-am?

lil' power
08-08-2009, 07:42 PM
hey Derek, welcome!

I keep up with most of the journals on SPF, but post over here myself. Good luck at the Pro-AM.

Vikki

gopostal42
08-09-2009, 12:38 AM
hey Derek, welcome!

I keep up with most of the journals on SPF, but post over here myself. Good luck at the Pro-AM.

Vikki


hey vikki, i remember you from the february meet. thanks for the well wishes :)

gopostal42
08-09-2009, 11:53 PM
bench lockout

hit a major pr today of not having any want to workout what so ever for some reason.

close grip 5 board raw
365 for a few sets of 5 all easy

light blood flow crap, the 19th needs to hurry up and get here already so i can leave for ohio!

gopostal42
08-10-2009, 07:39 PM
ME squat

in briefs up to 555x2 deep and pretty explosive

RDl's
light for flexibility

cruisin from here on out, maybe an opener on bench

Chris Rodgers
08-10-2009, 09:22 PM
You got beastly strong bro!! I see the weight gain has treated you well....we used to weigh the same...and bench the same, lol. Good work! :thumbup:

gopostal42
08-11-2009, 01:01 PM
You got beastly strong bro!! I see the weight gain has treated you well....we used to weigh the same...and bench the same, lol. Good work! :thumbup:

haha thanks, finally getting filled out to have a lil leverage now. helps a lot!:thumbup: you got a meet coming up?

gopostal42
08-12-2009, 08:36 PM
ME bench

last heavy session of anything before the meet. bitter sweet as i'm ready to be done for the meet but this is where the wait drives me freakin nuts!

raw up to 315 off 3 board
shirt on
365x1
405x1
455x1 2-board
500x1 1-board misgrooved a bit and right elbow/shoulder caved on way down but finished without any problem
565x1 3-board

all moved real well, feeling confident for the meet

light band accessory work for blood flow. ready to freakin go!

gopostal42
08-16-2009, 11:42 PM
bench recovery

db bench light
4x15

lat pulldowns
4x15

ehubbard
08-17-2009, 05:41 AM
Good Luck at the Pro Am!

mikesbench
08-17-2009, 08:16 AM
Hey derek, I used to follow your log over at fotified iron. Good to see you posting here, and love seeing you come up to 198 with that insane squat! Best of luck at the Pro/Am.

gopostal42
08-18-2009, 12:58 AM
Hey derek, I used to follow your log over at fotified iron. Good to see you posting here, and love seeing you come up to 198 with that insane squat! Best of luck at the Pro/Am.


thanks everyone, i'm sure i'm gonna need all the luck i can get. mike you gotta teach me how to push 6+!

gopostal42
08-20-2009, 09:53 AM
weighed 196.0 this am.

gopostal42
08-21-2009, 07:29 PM
Meet Results

had an easy lil 12 pound weight cut that went well ending up at 196.0. gained all the weight back in a half day. had a 2nd degree tear in my right quad from being a ****** and jumping on a rail the night before the meet. had a bit of discoloration on my vastus lateralis and i was limping around like a ****** all day.

squat warm up
65 2x8 trying to loosen up the quad
155 2x5
265 x3
briefs on
455x1 bout pissed myself from how sharp the pain was in my quad here.
545x1
suit on straps down
645x1
straps up super loose
715x1

attempts
1st 775 - blowed it up, praise the dark lord i'm in the game! :P
2nd 825 - quick out of the hole but ground it out slooooow. went down on my toes and never got sat back until i started to fall over after the rack command. got lucky!
3rd 850X - lightened up the straps a tad and through on the heavy wraps. took it down well but caught a hip cramp in the bottom. that'll come soon.


bench

felt a bit wiped out from squatting and back was fatigued.

warm up
135x several
225x3
shirt on
315x1
405x1
455x1

attempts
1st 500X - got called for slight double dip on the way up
2nd 500 - slow but got it locked out. just didn't have any gas on the bench today.
3rd Pass

Deadlift

felt better for pulls

225x3
315x1
405x1
500x1

attempts
1st 600 - finished meet and secured pro total at 198! woo hoo!
2nd 635 - meet pr and got 10x bodyweight, another goal i've had forever.
3rd 675X - came off the floor got to around knee and went forward. back was just fatigued and caved over. thats not far off though. this would have given me 2000 total.

had a great time today aside from looking like walter brennen hobbling around with a limp. big thanks to travis drew mark jen and weird al for all the help today. couldn't have done it without them. jared also had a kick ass day with a 2200 total at 242 which was enough for pro right on the dot. looking forward to some good down time now.

mikesbench
08-21-2009, 09:26 PM
Great work Derek! We should get you a 6+ bench, but then I'd never heave a chance to catch up to you. Sounds like we have similar goals though, I want to chase that 2k total too, nice work getting that next step closer!

Come up and bench anytime and we'll at least puch you into the mid 500's. Congrats on a great meet.

gopostal42
08-22-2009, 03:56 AM
thanks man, haha, we're pretty close. its a pretty far piece to wisconsin but if i'm ever out that way i'll look you up for a training session for sure.

Dave Schwab
08-22-2009, 06:57 PM
Only caught your squats Derek but looked very strong! Congrats on a nice day, even better considering the injury.

lil' power
08-22-2009, 07:16 PM
Congrats on your great day Derek!

gopostal42
08-25-2009, 03:29 PM
recovery workout

lat pulldowns
2x20

db press
2x20

rdl's
2x15

push jerk
1x8

GHR
1x15

gopostal42
08-30-2009, 06:41 PM
am session
squat cleans up to 245 3x2 - wasn't pulling back hard enough, caught a few on my toes.

clean pulls up to 335x3


pm session hypertrophy work

squats deep as possible closer stance
235x10
285x10 no belt starting light and easy

deadlift conventional
315+80lbs chain x10 touch and go loose belt

gopostal42
08-31-2009, 10:41 PM
due to my post meet liver picklin saturday night i skipped an upper body assistance day. i didn't exactly lose sleep over it

ME lower

round back, looking at the floor conventional pulls from 3-4in deficit
(had to move my shoe strings out of the way a few times)
135 2x5 or so
225 2x5
335x5
385x3
425x3
475x1
535x0 broke off the ground about 5 inches but stalled, too big of a jump and just too heavy right now
385x8 touch and go for a lil mass building

no accessory, back and hams are fried

gopostal42
09-02-2009, 12:03 AM
back is super sore all over!

gopostal42
09-02-2009, 08:12 PM
light beach body benching

close grip
185x10
225x10

neutral grip db incline
3x15

shoulder flys
2x15

band tris
2x a lot

gettin huyoooooooge!

gopostal42
09-04-2009, 08:31 PM
squats

low bar extra deep raw dog squats
135 2x a few
235x5
285x5
325x5
375x5 last couple were slooooooow
high bar, heels on 1-board close stance
235x16......... ugh

sled pushing
6 trips 75 feet

gopostal42
09-06-2009, 01:57 PM
upper hypertrophy work

military
45 2x a lot
95x a lot
135 3x10 last set was behind the neck push press, odd but felt a lil easier on my shoulders. i really suck at overhead stuff!

pull ups - challenged travis and said i'd do double what he did.
bw x2 x2 x4 x6 x8 x10 x10 x12 holy satans nutsack, that was not fun

bent over rows
135 - bent over and felt a pain in my back, must have slept on it wrong. left it alone

band tri pressdown
3x failure different angles

axle curls (cause travis did'em and hes strong)
3x 10ish i guess

bi stretching
30 seconds - thinking this may be helping fight tendinitis

good day, just puttin work in

gopostal42
09-07-2009, 10:42 PM
squat reppage today

trained in the student rec center at the college with the gf tonight since stratiform was closed. got to see some EPIC baggery in there. i haven't laughed that hard at peoples lifting ever i don't think, even more than the dump videos on youtube!

raw squarts
135 2x8
225 x8
275x5
315x3
add loose belt
365x3
tightened belt a tad
405x5 rep pr i guess, don't think i've ever attempted more than 405x2 before. i'd like to hit 405x10 before this raw cycle is done. probably could have done 7 or 8 tonight but takin it easy

deadlifts
4x6 335 2 conv and 2 semi sumo

ghr ham curls
2x10

donesies, oh how i wish i had a camera tonight.

Cricket_Fire
09-07-2009, 11:52 PM
Hillbilly deluxe? Perhaps some sweet pickup trucks? Big timin in what kinda of town?



Nice work in here bro! Seems like everyone from FI made the move

gopostal42
09-08-2009, 09:57 AM
Hillbilly deluxe? Perhaps some sweet pickup trucks? Big timin in what kinda of town?



Nice work in here bro! Seems like everyone from FI made the move


haha more like hillbilly deluxe, sweet 99 grand am, big liftin in a hippie college town :P I ****ING HATE HIPPIES!!!!!

thanks bud, yeah when fi went down for a few days that was the last kick in the nuts i guess. i still keep a log there and such but its deader than dammit over there.

gopostal42
09-09-2009, 09:06 PM
Bench hypertrophy

flat bench
worked up to 225 3x8

incline db
light 2x25

dips
3x10 bw

shrugs
i dont remember

had a great compliment tonight via a client who told me how much better he's been in his super bike racing and he cut several seconds off his lap times from being able to maneuver his bike much better from our training time and the workout i wrote for him. that really made my day.

gopostal42
09-10-2009, 09:38 AM
forgot to add a pr rack pull of 385 a tad above the knee with no belt. one hand

gopostal42
09-11-2009, 03:56 PM
AM session 25 minutes after i woke up

drop snatches for warm up
65 4x6

squat clean and power jerk
135x some
185x3
205 3x3

snatch
135 4x3 form was extra ****ty, bar was getting away from me and lazy on the 3rd pull



PM session(4pm)

snatch off blocks
95 2x4
135 2x3

off the floor
145x3
155x2
165x1
185x1
205x1 form felt great but 3rd pull is still slow as all get out.

SELK
09-11-2009, 05:21 PM
raw squatting is fun, before last meet i did 405 x 15 after my DE work. Our squats are pretty similar in numbers (my best meet squat is only 13lbs higher then yours), so you should be able to hit that!

gopostal42
09-12-2009, 04:49 AM
ha! i'm not close to that bud. 10 for now is a stretch. i'm horrible at reps

Sean S
09-12-2009, 07:07 PM
How far out from the Pro-Am did you guys take your last heavy SQ? Did you feel like the timing was right?

gopostal42
09-13-2009, 10:28 PM
How far out from the Pro-Am did you guys take your last heavy SQ? Did you feel like the timing was right?

my heaviest squat was exactly 4 weeks out. last heavy pull 3 weeks out. triples in briefs and rack pulls 2 weeks out. 75%ish effort til 1 week out then active rest is how it went this time. i was very pleased with how i felt neurologically. the tweaked quad sucked but was strong regardless.



went down to rock hill sc saturday and handled several people at the meet. met a lot of awesome people and enjoyed being around friends even though i ended up working my ass off the whole day haha. good times enjoying the sport as a whole.


ME squat

went down to asheville to train with the fine folks at biltmore fitness barbell strength hair care and tire center. always fun with that crew.

raw squats
45x many
135 2x some
225xmany
315x 3 maybe?
365x1
405x10 or 11 with "raw wraps" and belt, not sure on number as i forgot to count past 4. achieved a minimum 10 though which is what i wanted.

conventional deadlift w/ dl bar
225x3 ouch my back
315x1
405x1
455x1
500x4 touch and go, fun stuff.

donesies

gopostal42
09-16-2009, 11:25 AM
squat and pull vid
http://www.youtube.com/watch?v=Fm5TqosR4GM

gopostal42
09-16-2009, 09:01 PM
ME bench

paused raw bench
245 2x6 all easy
255x6

db flat press
2x20

close grip neutral pulldowns
2x20

done, nothing til the meet on saturday.

gopostal42
09-19-2009, 04:55 PM
olympic lifting meet at ETSU

first ever olympic lifting meet attended and/or lifting in so this was interesting. weighed in at 90.4kgs just barely making the 94's by 8 or so pounds haha. only real goal was to total 215kgs to qualify for collegiate nationals which would probably require 4 attempts made. also made a bit of a culture clash with the others as i was a fish out of water wearing an inzer shirt, house of pain singlet and bright red chuck taylors :P anywho, onto the important stuff.

snatch
warm ups everything is in kilos
20 2x complexes
40 2x3 felt horrible
60 1x2
70x1
80x1
85x1

1st attempt
88kg - easy openers ended up in a power snatch because it came up so fast
2nd
95kg - easy again same deal
3rd
100kg - just as easy, felt like i left 10k on the platform here 250 snatch isn't too far away

clean and jerk

figured this would be very interesting since i haven't done a jerk over 50% in many months that recollect anyway. had no idea if i was gonna split jerk power jerk or squat jerk haha

warm ups
20 2x complexes
40x3
60x2 ended up going with a modified power jerk that i'll just call a sumo power jerk *a wilcox original*
70x1
85x1
100x1
110x1

1st
115kg - easy opener and gave me my qualifying total for collegiate nationals.
2nd
125kg/130kg - solid clean and solid jerk but felt heavy and for good reason, was told after by the table that it was a misload and was actually 130kg instead of the 125k i called for haha
3rd
X137kgX - had an awesome clean on this and the bar hit me right in the throat and stayed there. cut off too much blood to my head so on the recovery the ceiling was moving in circles while i'm trying to regroup for the jerk, it never did. tried to jerk it anyway got it to lockout but lost my balance. should have had it but thats just the way of it.

5 for 6 in my first meet without really training for it at all. honestly i should give all the credit to naomi aka "nomey the wonder coach". she planned all my warm ups and attempts perfectly and basically held my hand and walked me through the whole meet. didn't have to think about anything aside from the one time i did math which was 100k+115k=215k. had a lot of fun even though it almost as boring as usapl meets with no one saying a word in the crowd but it was a very different experience and i just cracked jokes with friends the whole time and made fun of a few people (mostly myself). i don't know if i'll do collegiate nationals or not but i know one thing, i enjoyed getting the weird looks and comments of "that powerlifting guy in the chucks is probably slow" among other things and outlifting several of them and ruffling feathers of the others :D.

gopostal42
09-23-2009, 10:38 PM
ME bench

raw banchin
135x6
185x3
225x3
275 4x3 each set got better than the last
295x1 easy

incline db press
up to 1 heavy set x8 but tweaked shoulder a tad so shut that down

tri push downs w band
x a lot

pull up circuit
random pull ups in a circuit of 4 people,
bw x1 x2 x3 x4 x5 x4 x3 x2 x1 not hard but it makes it fun just pulling out variations.

bi stretching
40 seconds a piece

gopostal42
09-26-2009, 03:45 PM
Pull day

lately we've just split training up into a squat day and a pull day instead of typical max effort and dynamic. i'm a tad sick (congestion head and chest) and back was a bit tweaked from arching on bench on wednesday so just played it by ear.

deadlift on new platform :)
all conventional
135x some
135+single gigantic khaki band x2 that was heavy
135+2 greens (160) x3
225+2 greens (160) x2
225+4 greens (320) x1
275+3 greens (240) 2x2
275+4 bands (320) 2x2 slowed down toward top but still solid.

done, didn't want to push it too hard today but got good work in without killing myself. kept decent speed all the way through. looking forward to hopefully throwing tomorrow.

gopostal42
09-27-2009, 07:45 PM
heavy throwing

first time ever messing with highland games implements. had a ton of fun with it and look forward to trying to compete in it. i'm really too short to be worth a **** at it but like all strength sports it comes down to chasing pr's. it really feels like the olympic lifts combined with swinging a golf club with the technicality of both combined.

16lb shot
took several throws at this and started to feel somewhat comfortable with it. punched the first 3 or 4 the used the glide on the last 4 which put a few feet on it. had several throws in the 36-38 area and one that went left but went around 40.

1 stone weight distance
single spins, took a couple throws to get aimed the right way but started to get in line and hit some consistent high 30's.

2 stone weight for distance
had 1 or 2 decent throws with this but i didn't feel like i could counter the mass of that thing trying to swing around. kept losing balance, hopefully figure it out at some point.

2 stone for height
this went a lot like the distance, hit the ground a few times and lost balance A LOT. got better towards the end with a tweak here and there.

20lb sheaf toss
i was terrified at the damn fork! pretty awkward but took to it pretty well i think. got good trajectory on it so i'm happy with that, didn't pay attention to how high it went.

20lb hammer throw
this was probably the most awkward thing i did. lost my balance a lot and just had to back up and punt. worked on getting long with my arms and had a few good throws but just got tired toward the end.

big thanks to jeff for letting us use his stuff and showing us the ins and outs of throwing these awkward ass things.

gopostal42
09-30-2009, 09:29 AM
ME squat

took an extra day to recover from sunday, decided to go lift with the gf to help get her ready for her push pull meet at school.

raw squats
135x some +gms
225x some
315x3
add belt
365x1
add POS ace bandageish knee wraps
405x3
455x2
500x0 i asked for 2 weight room employees to side spot while my gf backspotted me here and the **** hit the fan. the bars are so greased up the clip and plates started coming off the right side when i got halfway set up from the walkout and both side spotters practically ran away! My gf grabbed the bar to try and steady it on my back i caught it enough after 2 plates fell off one side to stabilize it and the oh so qualified weight room workers just stood there and gawked at it. i yelled to grab the bar before i tore an oblique and we got it back in the rack. should've known better than to call over two ****tards to spot. guess i've been spoiled at stratiform.
500x1 told the spotters to go away aside from my gf, easy rep

feeling it on my right side today

Cricket_Fire
09-30-2009, 04:17 PM
I like this journal - little bit of everything haha.

Nice work at the oly meet - just started a 3 day course on the lifts today; might try a meet myself at some point

gopostal42
09-30-2009, 11:55 PM
haha glad its enjoyable. its pretty fun, very different meet environment though atleast from what i'm used to.

ME bench

short today, had stuff to do

raw
300 3x2

gopostal42
10-04-2009, 06:54 PM
Saturday Throwing

threw for about an hour and a half with travis' new adjustable throwing implement. went 20lbs 30lbs and 58lbs. me trav and naomi were all out there and had a good time, just trying to get more throws in and learn. here are my throws,


turns out i'm a ****** and was bending my arm when trying to initiate the swing which f'd up the whole program. i suck
http://www.youtube.com/watch?v=XFWHhjaI_xM





ME deadlift - Pullfest V at Stratiform!

was actually pretty sore in the hamstrings and tight in the back from throwing today but got loosened up and felt better. decided to see where my conventional pull was at so i grabbed an old 1-ply close stance titan suit to pull in. it was real loose.

135 2x some
225 x some
335x3
suit on straps down
405x1
455x1
straps up
515x1 easy 15lb pr
565x1 still easy 65lb pr
605x1 pretty slow at the top, no powder so lockout was a lil extra fun. 105lb pr

haven't pushed my conventional deadlift in a couple years so this was a good test. pretty happy with that, just hope it carries over to sumo well.

here's video of pullfest - i'm at 2:03 and 3:58
http://www.youtube.com/watch?v=0CL_6aHCOaM

gopostal42
10-08-2009, 12:11 AM
de-load bench

worked out minimally with the gf tonight for recovery purposes and really just to do something at all. pretty gay workout

bench up to 235x3 paused, really just teaching technique.

neutral grip db

overhead press

bi's and tri's

i saw this machine and couldn't resist taking a picture
http://i10.photobucket.com/albums/a116/derkypoo/latassist.jpg

SELK
10-08-2009, 12:17 AM
some nice training in here

pulling conventional is sooo much cooler. :D

gopostal42
10-13-2009, 01:14 PM
catch up post

so i haven't had internet for a lil while due to my laptop ****ting its pants. here are the last few

Highland games! - granite falls
first attempt at this so looked to just have 1 good throw on all events and start working from there.

open stone16lb 32'6

56 distance 23'5 1/2

28 distance 42'1 scratched twice after that hitting just short of fifty on the last one where i fell down

22lb hammer 48'9 felt horrible on all throws

16lb hammer 69'2 same, had 0 footing on mud. blades are gonna be a must for my skinny ass

caber
1st - picked and dumped backwards, first time i ever had one in my hands
2nd - picked, steadied and got a short run but tried to flip too late. fun!
3rd - picked but didn't keep my fingers interlocked slipped off on the flip. still fun!

16lb sheaf
18' cleared easily, victory for the day
20' took a couple tries but got it. this was my goal so anything past that was icing on the cake
23' took 3 tries but got it on the last one.
26' not enough umph haha

56 height
10' got it first try
11' took 3 tries
12' not so much

had a lot of fun and gained valuable experience from the guys that knew what they were doing. look forward to the next one!



sunday upper ass
overhead axle press
up to 190 2x3

shoulder tri's lats bi's blah

monday
ME lower

still a lil fatigued from saturday

raw box squat 12"
up to 375x5
400x4 missed 5th

single leg hypers
dbl choked green 3 sets, last with 25lb plate added

pulled tractor track

Coke
10-14-2009, 09:40 AM
Doing damn good in here Derek, nice job.

Cricket_Fire
10-14-2009, 09:44 AM
Loving it - bit of everything! haha. When's the bodybuilding show and strongman then? ;)

gopostal42
10-15-2009, 12:17 AM
Loving it - bit of everything! haha. When's the bodybuilding show and strongman then? ;)

the strongman was back in april, got all my strength bases covered now :). the bodybuilding will probably be whn my joints can't take all the hard crap anymore.

here's video from the highland games
http://www.youtube.com/watch?v=sne_J68nEQg


ME bench

Incline
up to 185x8
205x8
225x6 missed 7th

helped josh get straightened back out with his shirt technique, you looked good bud!

band pull aparts and dips

easy day to try and recover a lil, 4th day training in 5 days

gopostal42
10-16-2009, 08:18 PM
Speed/back/pull/ alternative lower day

rack pulls below knee
sumo and conventional until
625x3 all sumo
675x2 started to fall forward and dropped it at the top, got pissed and did it again. tore a callus on that one

stones
shouldered all to 250 for a few reps

hamstring band curls
3 sets

Polish Hammer
10-16-2009, 08:50 PM
Blowing Rock? What does that mean? And dont say the Indians made it up.

gopostal42
10-17-2009, 01:34 AM
Blowing Rock? What does that mean? And dont say the Indians made it up.

then i can say nothing! thats the truth

gopostal42
10-18-2009, 12:27 PM
bench ass

log press
150 3x6

bench 3-board
275x3
315x3
335x3
365x3 all easy

hammer high row
3 sets

band tri's
2 sets x a lot

chest stretch


good work, woo

Coke
10-19-2009, 01:24 PM
Real solid effort man.

gopostal42
10-19-2009, 06:57 PM
ME squat

box squats
up to 415x3 didn't feel bad

poo load of plyos afterward

Chains
10-21-2009, 05:53 AM
:moon:Nice work D.....

gopostal42
10-21-2009, 11:45 AM
:moon:Nice work D.....

ha! you're poppin up everywhere

gopostal42
10-21-2009, 08:47 PM
ME bench

incline barbell
185x6 easy
205x6 easy
225x6 took some effort

dips
green band 3 sets

tri ext
some

Coke
10-22-2009, 08:42 AM
Nice inclines and all bro.

gopostal42
10-23-2009, 10:11 PM
pull day

conv dead
535x2 in metal suit,

stones
took 200 stone to the face and did a few after that.

****ty session, calorie intake today was damn near non existant

Sean S
10-24-2009, 10:42 AM
Derek,
After talking with Travis and reading your log, it looks like you do some strongman work after your main heavy movement. Do you do more conditioning based work or strength work or something in between?

gopostal42
10-25-2009, 07:01 PM
Derek,
After talking with Travis and reading your log, it looks like you do some strongman work after your main heavy movement. Do you do more conditioning based work or strength work or something in between?



eh, i guess its a combination. everybody else did farmers walk after the deadlifts. just depends on whats been done before.




Upper Ass

axle push jerk
up to 230x3 perty easy

raw 4-board
up to 405x3 still perty easy

neutral grip pull ups
4 sets x8 +25lbs

chest supp rows
3 sets

scare crows
3 sets

gopostal42
10-26-2009, 11:03 PM
ME squat

raw dog low box - prob 12.5
up to 325 no belt
375x1
415x1
435x1
465x1 pr! slow as all get out. had to try it cause moose missed it before i went, then he came back and got it after me haha.

SSB gm's
205 few sets - hams will hurt tomorrow

Coke
10-27-2009, 10:45 AM
Wow man, super squats!!

byronsru24
10-29-2009, 12:43 PM
since FI is dead, i'm gonna start posting over here...good to see some familiar people

gopostal42
10-30-2009, 11:27 PM
Pull day

only had the chance to eat once today, ugh.

block pulls at top of knee for a nice overload before the de-load

up to 585 no belt
645x2
700x2
735x1
785x1
825 2x0 so freakin close! blood sugar started dropping here

good girl bad girl machines
3 sets maxed out the adduction one at the widest setting, cool.

de arches
green band + 2 50lb db's
a few sets of a lot of reps

block pulls
http://www.youtube.com/watch?v=anw8foH5KOU

de arches if anyones cares, i like them a lot
http://www.youtube.com/watch?v=LKamZpdHN-8

byronsru24
10-31-2009, 03:09 PM
What the **** is that music you have going on? You southern boys are sporting the flag, but not the tunes!

http://www.youtube.com/watch?v=lEb2hFOSFFk&feature=fvw

No excuse.

gopostal42
10-31-2009, 03:40 PM
haha not mine, we've played haggard cash and coe many times in there tho.

Sean S
11-01-2009, 01:09 PM
I assume you and Jared are coming up to lift on the Pro day in Feb. Is anyone else coming up to lift?

gopostal42
11-01-2009, 05:20 PM
moose and weird al are both coming to lift. not sure who's comin to watch and help

throwing

went down to see jeff again with a much bigger crew this time. me travis naomi jared gert and betty ann. it was slicker than deer guts on a door knob all over the place after the rain. really freakin sore from friday right now.

16lb stone put
still working the glide
had several throws at 33 34 then i remembered the whole blocking thing and had 3 throws over 35

wt distance
28 worked on getting hips in trhe equation with the spins, got better

56 too wet to do anything with it at all just slid all over the place.

height
started working on the spin a lil with the 28 and tried the 56 once, too wet.

20lb sheaf
kept head down and kept a more verticle fork path and hit 2 or 3 around 25 ft high (so i was told) thats as high or a lil higher than i was throwing the 16lb in the games i did before.

hammer
kept hips lower which helped me counter the swing better and choked down about 2 inches on the hammer and did a lot better. really need blades

great day especially throwing in mud!

gopostal42
11-03-2009, 09:23 PM
throwing on de-load week

threw with jason a bit today after lunch

worked stone put, worked on blocking and height

worked on getting more comfortable casting with the 56 especially and waiting on the weight to do what it does.

my low back was fried after this probably do nothing til saturday. throwing in hendersonville

gopostal42
11-05-2009, 10:23 PM
More deload light throwing

worked with naomi on shot put technique today after watching a lot of videos on putters across the board. started easing into a spin after we worked for a long while on mechanics of finishing the throw. watched a lot of ryan vierra videos also from primarily in the 90's. that guy was/is sick!

gopostal42
11-08-2009, 08:41 PM
hendersonville games recap

16lb sheaf
1 ft pr at 24 but didn't feel very good on it. the middle prong on the fork was bent back pretty bad about 3-4 inches and ended up breaking soon after i was done. don't think that helped the bag come off the fork....

56 height
hit 11' again and worked on getting my hips to dip on the descent and got real close to 12'

56 distance
threw 5 ft shorter than i did before. felt like total crappola. rushed all my throws

28 distance
same

open stone
something around 32. figured i could turn it around here but didn't. first throw i didn't block at all. second everything felt great but i misplaced the stone in my hand and it slipped out bounced off my forearm for 18 feet. pr on the forearm stone put. 3rd one i hesitated due to worrying about the stone coming out. i'm a tard once again.

hammer
wanted 60 feet today and ended up with 59'11" haha. working with naomi helped quite a bit here. kept my hips down.

caber
got more comforatble setting up with it but i still sucked with it. got the 3rd one picked and danced around a lot with it but couldn't do anything with it.

gopostal42
11-09-2009, 10:10 PM
ME squat

wasn't quite recovered from saturday but decided to go ahead and put on the briefs today anyway.

squats w/ briefs
555x2 blah had a sleeping spotter who forgot to help me back in the rack so only one side picked up on the bar. bar hit a 45 deg angle while on my back. tweaked my low back a tad there.

called it a day

gopostal42
11-11-2009, 07:56 PM
ME bench

benched with a lot of chain weight, not exactly sure how much but it was a pretty big **** ton atleast for me. i'm gonna venture a guess and say 150

bar 2x
bar+chains x8
135+chains x5 that was a lil heavy
155+chains x5
175+chains x5
185+chains x5 super grinder on last one
205+chains x1 ain't got no gas in it

french press
4 sets

band chaos bench with aluminum bas
25's hung w purples 4x20

good day

gopostal42
11-13-2009, 08:37 PM
Pull Day

sumo deadlift from a deficit. bar was at the top of my chucks.
up to 365+80lbs chain x3 no belt
405+80lbs chain x3
455+130lbs chain x3 felt great, the conventional training is showing up here really well.

stones
shouldered all stones up to the 250

done, happy with today.

gopostal42
11-15-2009, 02:26 PM
Bench lockout

rawness
up to 315x1 pr to chest, slow but smooth. monkey off back
3-board
365x3
405x2 pr felt heavy but ok. made some real big jumps and it showed.

db military
50's 4x12 shoulders are hurtin now, in the good and bad way. hopefully i get hypertrophy of bone.....

overhead tri ext w rope
heavy 3x12

db chest flys
3 sets 25's felt good

pull up rotation
bw+25 1-2-3-4-5-4-3-2-1

long jump challenege to pull up neutral handles.
cleared bench that was about 6 feet away and won. i am awesome!

good day, elbows are achey from stones and now from pressing.

gopostal42
11-16-2009, 09:36 PM
ME squat

waa freakin starving the whole workout

up to 415 in belt
single ply+super loose ace briefs, i think they were 46's. i probably wear 42's
465x2
505x2
555x2
wraps
600x3 forgot how much walkouts in knee wraps suck

hypers
SSB(65) x10
SSB+25's (115) 2x8 ouchie

abs

another pull up rotation with a client later on
bw 1-2-3-4-5-4-3-2-1

good day

SELK
11-16-2009, 09:56 PM
I wear 46s @ 250lbs I am pretty sure haha. nice squats.

always pack a sandwich when going to the gym, always comes in handy.

gopostal42
11-18-2009, 07:35 PM
haha thanks bud


ME bench

rawness some mo'.

worked with approx 265lbs of chain
45+chain x some
95+chain x3
135+chain x3 holy hell! bout died on the last rep
135+chain x2
145+chain x2 heavy! that was 410 at the top

light bs for recovery, lil beat up from sunday and today on top of it.

byronsru24
11-19-2009, 04:28 PM
Trainings looking good man. You still planning on doing the pro/am in febuary w/ me and baggins?

gopostal42
11-21-2009, 09:28 AM
yessir, the whole crew will be there. got 4 people lifting total from the gym.

pull day

deadlifts from 3" deficit again all sumo w/ 265lbs of chain
up to 365+all chains x1 no belt
405+chains x1
435+chains x1 nice and smooth but real heavy. just noticed that was700 at the top, don't feel bad now.
455+chains x0 shot my wad on the one before.

super deep wide stance squats
145 3 sets was told i was 3-4 below. just stretching the hips and hams to where they're not used to functioning.

ukrainian deadlift things, i forgot what i called them before.
50db 2x25

good girl bad girl
some

good day.

gopostal42
11-22-2009, 06:29 PM
bench assage

took an easy day, feeling tired and a bit beat up from the last lil bit

overhead 95 3x8

db bench 35's 2x25

db rows
50 2x25

lat rotation
1-2-3-4-5-4-3-2-1 just bodyweight

lil tri work and done

gopostal42
11-23-2009, 09:03 PM
ME squat

suggested SSB because of my shoulder being a lil effed up, thank the dark lord everyone was down for it. :P

bar 2x
155x5
245x3
295x1
add belt
335x1
385x1
add old briefs
425x1
475x1
515x1
light wraps
565x1 felt like crap
lil tighter wrap
605x1 went for two and petered out bad in the hole. no drive and back caved. other than being a poon this was prob caused by my hams and back still being sore.

ham curls
3x15 dear god yes i'm still sore

few more workouts then deload!

gopostal42
11-25-2009, 10:48 PM
ME bench

last week of chain benching, folded up the last chain that was in the floor which totaled over 300lbs. we'll say 300 at the top for easy math. here are the chains
http://i10.photobucket.com/albums/a116/derkypoo/chain.jpg

worked up slowly to all chain with just the bar
45+300 chain x5
75+300 chain x3
95+300 chain x3
115+300 chain x3
125+300 chain x3
135+300 chain x1
155+300 chain x1ish super hard spotter said he barely touched it about 1/3 up.

incline db
3x15 40's

pec dec fly
2x20

chest stretch
30 sec

elbow therapy (bicep work)
2x20

neutral grip db press
50's 2x25

good day, really wish the deload would hurry up and get here!

gopostal42
11-27-2009, 10:50 PM
Pull day

chain pulls 310lbs, i was picking up around 250lbs of it. chains added about 50 off the ground.
upto 315+250 chains dbl overhand no belt
belt
365+250 chains x1
405+250 chains x1
455+250 chains x1
500+250 chains x0 missed at knee, aggrivating
475+250 chains x1 super easy wtf
500+250 chains x0 out of gas, should've had this but oh well.

close stance squats
145x20 now my knee hurts, gaydom


not a bad day but i really wanted that 500, had 725 or so at the top of the easy 475 pull so that'll have to do for now.

gopostal42
11-29-2009, 04:18 PM
de load upper

started a day early
db bench
30's 2x25

tri ext
2x25

lat pull
2x20

elbow therapy (curls)
2x20


went out and threw since the weather was nice
stone, light and heavy

SELK
11-29-2009, 11:59 PM
The amount of chain weight you are doing is insane.. Training is looking great.

douglasoh5
11-30-2009, 09:58 AM
lookin strong with in everything D

gopostal42
11-30-2009, 05:27 PM
The amount of chain weight you are doing is insane.. Training is looking great.

thanks, yeah its been pretty different. i like it though


lookin strong with in everything D

thanks man


ME squat

worked up to 225x1 on squat WITHOUT a belt.


.............and thats it

SELK
11-30-2009, 06:05 PM
I wish I could get 600lbs out of my squat suit :(


hahahha

gopostal42
11-30-2009, 10:31 PM
yeah me too! truth is i get 300 from my belt.

gopostal42
12-02-2009, 09:04 PM
deload bench

up to 135 2x15 close grip

incline bench
40's 3x15

rear delt
1x25

hammer high row
2x25

pull up rotation thing with grips and crap
16 total reps

gopostal42
12-04-2009, 10:59 PM
deload pull day

double overhand on 2.5" axle pulls
up to 325 then missed 345 above the knee. not bad for me i guess

hip abduction

polk pushes

done

gopostal42
12-06-2009, 12:53 PM
bench lockout

easing back into it, didn't feel the best

bench up to 275
3-board
315 2x5
335x5 all were easy

db presses with rotation thing
50's 3x15

pull up
bw+45 3x5
bw random madness

scarecrows
3x a lot

tri ext
3x a lot

gopostal42
12-08-2009, 01:07 AM
ME squat

up to 415x1 belt
add altered preds
500x1 ah crap they're still too loose
550x1 not like it should be
add wraps
600x3 doesn't feel like much out of the bottom, no real pop. have to tighten'em up!

sumo RDL's
3 sets 135

leg press (first time in 4 years)
whatever was on it
3x20

good girl/bad girl
3 sets

done, back to doodling board

byronsru24
12-08-2009, 08:35 AM
ME squat


600x3 doesn't feel like much out of the bottom, no real pop. have to tighten'em up!




Make that skinny ass a bit bigger...then they'll fit :D

How sore are your quads from the leg press? lol

gopostal42
12-08-2009, 04:17 PM
surprisingly not sore right now, maybe some tomorrow. hams are sore though

gopostal42
12-09-2009, 07:38 PM
ME bench

back in the shirt! first time since august

raw warm up up to 315 off 2board
shirt - real moderate set up
365x2 bout halfway down
405x2 prob a board and a half from touching 2nd
455 2x2 didn't feel bad at all but the shirt was def up to high. stretching in the chest plate instead of the collar. on the last rep i felt the collar up on my clavicle. bout what you would expect for the first time in a shirt in almost 4 months i guess.

db bench
up to 90's 3x6 went well
100x3 first time pressing triple digits without my shoulder falling apart! yay pr

face pulls
heavy 4 sets

overhead cable tri ext
3 heavy sets

curlage
2x20

worked with gf on arch, thats all

douglasoh5
12-10-2009, 09:12 PM
good **** lately man...send them briefs off to ginny and have her alter and grid stitch them....and Another thing how is ur journal not considered a PRO log lol....half the so called PRO logs arnt even PRO lifters

gopostal42
12-11-2009, 12:02 AM
i just had her do some reinforcement work on them and i didn't think i'd need them taken in, i's sho wrong! i'll find a way to make it work. should have it figured out by the pro am. haha yeah i thought that was kinda cute too. i don't think i need the title on my journal to qualify for meets though :P

gopostal42
12-12-2009, 04:57 PM
ME squat in asheville

first time putting the suit on in since august
rawness up to 415x1
briefs
505x1
suit straps down
600x1
685x1
add a ****ty wrap on my part, couldn't get the damn things tight
775x1 lil slow but not bad, depth was solid. 20lb straps down pr in worse conditions than the previous pr.

kb elevated deadlifts
70lb kb 3x15

squats went well but i could tell that this past week has taken a lot out of me. pulling all nighters for final papers and studying doesn't do much for strength. weighed 199 today. after tuesday the semester is over and hopefully will get some strong training in.

gopostal42
12-17-2009, 01:52 PM
ME bench - semester is finally over!

workin in the shirt, trying to find that 'right' feeling again.

raw up to 315x1 2-board
shirt
365x2 maybe 4inches away
405x2 3-4in away, keeping shirt pulled down
455x2 belt on and 2-3in
475x2 1-2in right shoulder moved around on both but didn't bother me as much as it used to
500x0 got within an inch of touching and hovered for a few seconds trying to get it to touch. pressed up strong but back in the racks. strength is there just need more time, encouraging night.

incline db presses
worked up to 70'sx8 and was overcome with hunger

hokkaido steak and broccorry x1

done

douglasoh5
12-17-2009, 08:06 PM
strong lifting brotha

gopostal42
12-17-2009, 09:53 PM
thanks

gopostal42
12-18-2009, 12:45 PM
looks like i won't be making it to deadlift, supposed to get a snow storm and already got several inches on the ground. looks like i'm gonna be forced to do the home makers workout with soup cans and books. woo i hate snow.

byronsru24
12-18-2009, 12:55 PM
BAH! You southern people. 3 inches of snow isn't even noticed up here lol

Sean S
12-18-2009, 04:23 PM
BAH! You southern people. 3 inches of snow isn't even noticed up here lol

They actually do pretty well with it up in the mountains. The rest of the south freaks out if they have snow flurries. Besides they're supposed to get 12+ inches this time around.

gopostal42
12-18-2009, 06:06 PM
yeah last i looked outside we're at 14 and counting

gopostal42
12-21-2009, 08:48 PM
finally back in the gym!

ME squat

after a total accumulation of 20-22 inches of snow i got burrowed out good enough to escape. felt really tired from shoveling snow for several hours but couldn't turn down heavy squattin :)

raw squarts to 415x1
briefs
455x1
505x2
555x2
600x1 no wraps pr
655x1 bigger no wraps walked out pr.
wraps
705x1 real big walked out pr! i think this is the most i've walked out and squatted before regardless of gear.

obliques and abs are fried! feelin that shoveling now for sure

db deads
100's w green band around neck 3x8

done deader'n dammit

here's a pic of my roommates car (01 trans am), mine was in the same situation just in a different place.

http://i10.photobucket.com/albums/a116/derkypoo/peterscar.jpg

douglasoh5
12-21-2009, 09:30 PM
damn thats some wicked **** there......couldnt imagine trying to walk out 700....

byronsru24
12-21-2009, 09:50 PM
lmao...thats ****ing insane. We only got about 8 inches up here haha

I'm looking forward to seeing you squat something HUGE at the meet

douglasoh5
12-21-2009, 10:03 PM
we only got bout 3 inches and some ice round here!!!!!!!!

gopostal42
12-22-2009, 09:48 AM
thanks guys, i'm still pretty jacked about that this morning haha. now to go shovel more!

gopostal42
12-23-2009, 09:31 PM
ME bench

shoulder was bothering me a good bit today and moose didn't feel like shirting up either so i just did db stuff

db presses
warmed up with a lot of reps
60's x8
80'sx8
90'sx6
95'sx6
100'sx4 missed 5th

tri ext band overhead
green 3 sets

neutral grip high rows
4 sets

done

gopostal42
12-29-2009, 04:46 PM
semi effort lower

raw squat upto 365x3

hanging dead up to 405x5

dealing with some kind of sharp pain in my right forearm that made gripping something super painful. tried using a hook (not hook grip) on my hand but i felt like i was still doing more damage than good, weird. shut it down.

*its a couple days later now and it has about gone away

gopostal42
12-30-2009, 09:50 PM
ME bench

shirt work

raw up to 325 2board
shirt on
375x2
415x2
465x1 touched and got a lil squirrelly
2board
505x1
525x1
555x1

db incline
70's 2x8
80x6

skull crushers
3 sets

done

http://www.youtube.com/watch?v=zNWMNjAlKVY

gopostal42
01-02-2010, 11:31 PM
ME squat at iron country, home of team torture

everything was pretty bad here! very off day to say the least. mistimed a caffeine splurge because we ended up starting 1.5 hours late. so 3 hour car ride plus caffeine crash made for a pooey session.

raw up to 325
briefs
up to 600
suit straps down
685x1
straps up no wraps
775x0 wtf cut it high and missed it bad, ick
wraps on
775x1 lil deeper and popped up ok, still high though.
825x0 massive dumpola! whole goal was to get 8+ on my back again and i succeeded more than i wanted, bout got stuck for a while with it on my back. the video will show that well haha.

done, felt weak and worthless. the other main goal for today was to go see greg crook and that was also accomplished. been way too long, hopefully see the whole crew next time, miss those guys.

http://www.youtube.com/watch?v=M8xixKnGT7g

mikesbench
01-03-2010, 11:03 AM
Nice 2 board pressin Derek. You getting a bench is a scary thought.

gopostal42
01-03-2010, 11:39 AM
Nice 2 board pressin Derek. You getting a bench is a scary thought.

thanks haha, it'd be nice if it comes along.

mikesbench
01-03-2010, 11:44 AM
Love that snow pic too; looks like what we should have up here.... you guys stole all our damn snow!

gopostal42
01-04-2010, 10:26 PM
bench ass

lot of reps with db's

pull ups

tri work

done, joints hurt and forearm is bothering me again except its the other arm now.

ME squat (to try and make up for the real ******ed one saturday)

loose single ply bottoms, loose as in they slide on in 5 seconds
up to 505 just belt and bottoms
555x1 wraps sunk it real deep and made it harder than it should've been
600x1 cut 1-2inches high, didn't feel overly comfortable goin down so decided not to risk dumping again and putting the spotters at risk. this is gay because i'd rather hit depth and miss than cut it period.

goodmornings no belt
up to 285 3x5 or so

forearm still hurts, shoulder hurts, hamstrings were sore from saturday etc etc, my vag is screaming right now.

gopostal42
01-04-2010, 10:28 PM
Love that snow pic too; looks like what we should have up here.... you guys stole all our damn snow!

please take it back!

gopostal42
01-06-2010, 09:34 PM
squat video
http://www.youtube.com/watch?v=mHRu0ToShm4

gopostal42
01-06-2010, 10:12 PM
ME bench

having a fair amount of pain in my forearms before this session

up to 315 2board raw
shirt
365x1 ouch
405x1 ouch worse
455x1 pr on ouch, pain radiated from my wrist up through my tri's on both arms right off the chest here, shut it down

trie accessory but everything hurt, ice rest and anti inflams are coming

gopostal42
01-08-2010, 08:12 PM
pullin

had to skip on pulling because of the tendo in the forearms. pulled 95 and still had pain so didn't tempt it

goodmornings
no belt up to 305x3
belt on
350x3
400 5x3 been a while, back got deaded pretty good.

hard to go down like i want on the first rep of these but after that rep i'm a lot more comfortable taking it down.

messed around for accessory

gopostal42
01-08-2010, 11:45 PM
video of everybodies pulls and my gms
http://www.youtube.com/watch?v=ixg2pnV07BY

gopostal42
01-11-2010, 10:29 PM
ME squat

raw up to 285+100lbs chain
briefs
325+100lbs chain x1
375+100lbs chain x1
415+100lbs chain x1
465+100lbs chain x1
505+100lbs chain x1
suit straps down
600+100lbs chain x1
705+100lbs chain x1 got a bit shaky but corrected and finished well
735+100lbs chain x1 much better rep and freakin heavy.

very happy with that with no knee wraps and after the heavy goodmornings on friday. my back and abs were fatigued going in so i actually shook a bit which isn't normal for me but i was still solid through the reps. had the side spotters assist on the walkout a bit so i didn't blow something out like an acl or a testicle. of course i forgot my camera.

back and abs were so taxed i was done.

byronsru24
01-12-2010, 05:55 AM
Thats more like it. I expect a PR on the squat from you at the meet

douglasoh5
01-12-2010, 08:14 AM
sick lifting D

gopostal42
01-14-2010, 10:28 AM
ME bench

testing out the forearm

up to 315 2b raw
365x1 hurt some
405x1 bout the same
455x0 touched and about pooped my pants on the press

done, time to back and punt

my fiasco and everyone elses benching
http://www.youtube.com/watch?v=tp-ECYLFsOY

byronsru24
01-14-2010, 06:01 PM
looks like it was bothering ya there.....ice and ibprofen my man

gopostal42
01-19-2010, 12:27 AM
ME pull

pulled in asheville on sunday.

worked up to a PR of 655 and was smooth

then proceeded to attempt 700 and got it up high enough to quickly slide my feet underneath the weight. it hurt and i'm walkin funny now, x-rays showed no breaks though. got lucky!

here's betty ann pulling 265
http://www.youtube.com/watch?v=k3Ll7zCGGb4

my 655 pull
http://www.youtube.com/watch?v=5_vuK3EILnA

my 700 attempt
http://www.youtube.com/watch?v=FiLq0o17zDU

douglasoh5
01-19-2010, 09:26 AM
nice pullin man

SELK
01-19-2010, 12:41 PM
I'm glad to hear that your feet are not broken, that looked horrible. best of luck on the recovery.

on the plus side.. you have a 700lbs pull in you very soon.

gopostal42
01-19-2010, 07:14 PM
thanks guys

byronsru24
01-19-2010, 08:29 PM
Maybe I should like step on your toe before you pull at the meet. The anger and adrenaline rush just might get you there lol

gopostal42
01-22-2010, 04:36 PM
haha! do that before i wrap your knees.....

bench conditioning crap

gettin some reps in to stimulate some growf

db bench
50's RP 20 13 10

standing db military neutral grip
35's RP 23 15 11

chest fly machine
light x30
lil heavier 2x15

kb seated clean and press
15's 2x 60 seconds shoulders died dead after they killed over

elbow therapy curls
30's 2x some

got the pumpage

since the lexen meet training **** its pants right before the meet i'm gonna plan on doing the nc spf meet in april which is 11 weeks out i think.

Sean S
01-22-2010, 06:21 PM
Are you guys still sending a crew up for the Lexen meet, or is everyone re-grouping for the April meet you mentioned?

gopostal42
01-23-2010, 09:49 PM
we're still coming up, we had one person make it through the training cycle haha

ME squat and pull

squats w/ cambered bar at ecbb - 1 ply trainer briefs
five million sets to warm up and kill time up to 325 no belt
belt on
375x3
415x2
465x2
bandage wraps
505x1
convicts
555x0 just a lil swing in the bottom and i was done.

conv pulls - normal bar
no belt to 315
365x3
405x3
455x3
500x1 slow, felt weak here and then i remembered i just pulled heavy 6 days ago. idiot

gopostal42
01-25-2010, 06:53 PM
feet are good, just sore now

spare squat day

still real sore in the chest and hams from the last 2 workouts but needed to go in and do a true naked squat to base a squat study off of.

normal warm up
didn't know what the weights were until
160k x1
180k x1 called it there, hamstrings were done

played with bar position a lot each set, weird being nude squatting.

took another dexa scan today since i had extra time between classes and i've dropped down to 190lbs and wanted to see where that weight came from that i lost. dropped 3 percent bodyfat and actually put on a pound of muscle. plan on doing a good few cycles of hypertrophy work for a while.

Sidior
01-25-2010, 06:57 PM
That video was rough man, glad to hear you are ok. Strong work in here.

gopostal42
01-26-2010, 08:32 AM
That video was rough man, glad to hear you are ok. Strong work in here.



thanks man

gopostal42
01-27-2010, 10:12 PM
ME bench

incline
95x some
135x5
185x5
205x5
225x5
245x3

neutral grip db press
60's RP x15 x10 x10

pull ups
bw x5
bw+25 x5
bw+35 x5
bw+40 2x5

done

gopostal42
01-29-2010, 06:59 PM
pull day

farmers deadlift (hair below knee)
260x some
belt on
400x5
500x5
600x2.75 lost grip at top on the 3rd, fat handles!
500 2x8 easy

stones no tacky
170 x3
190x1
225x1
250x0 wtf! chest was sore from inclines and what not so i guess its not that bad but i don't remember the last time i missed 250 completely. bah
225x1 shouldered to make me feel better.

Sean S
01-29-2010, 07:31 PM
Good thing you got your stuff in before the snowstorm. Have fun in the snow.

gopostal42
01-30-2010, 12:22 PM
Good thing you got your stuff in before the snowstorm. Have fun in the snow.

haha true, we actually only have 4-6 inches from what i can tell. not bad at all.



gaaaaaaaaah! feel like i got hit by a bus from last night.

here's a pic for the guys at juggernaut training systems. nate winkler is one of the 2 owners and he and his family have been going to our gym for a long time. glad to see him doing well.

http://i10.photobucket.com/albums/a116/derkypoo/JTSpic2.jpg

gopostal42
01-31-2010, 03:33 PM
real light bloodflow work with reps today

gopostal42
02-02-2010, 12:18 AM
ME squat

no real max effort work, finished jareds study on box squats vs free squats and stuff this morning

normal warm up then squats w no belt
240 2x1 on box
240 2x1 free
280 2x1 box
280 2x1 free
320 2x1 box
320 2x1 free

lil tired after that

pm workout

bunch of plyos with kneeling, box, broad and depth jumps mixed in

http://www.youtube.com/watch?v=ITCBkNEPe5M

ghr's

abductor work

done, gonna be sore!

SELK
02-02-2010, 12:25 AM
Training looking good, Do you find the plyos beneficial to squatting?

gopostal42
02-02-2010, 10:04 AM
Training looking good, Do you find the plyos beneficial to squatting?

thanks, i think it does but its mainly fun and increases my capacity for olympic lifts and throwing at the same time. losing what athleticism i have is not a happy thought for me.

http://westside-barbell.com/westside-articles/PDF.Files/06PDF/Explosive_leg_strength_NOV06.pdf

SELK
02-02-2010, 01:19 PM
Athleticism?? According to the EFS Troll you are a PROFESSIONAL ATHLETE! :D

gopostal42
02-02-2010, 09:46 PM
Athleticism?? According to the EFS Troll you are a PROFESSIONAL ATHLETE! :D

haha when has my name been graced by the troll?

gopostal42
02-04-2010, 10:34 AM
easy bench night

push press
up to 225x3 freakin weak on those

db bench
55's RP 20 10 10

tri pushdowns/ push ups w green ban
few sets, got tough

scarecrows
3 sets

elbow therapy machine curls w a band
3 sets

thats all, hoping the weather holds off for tomorrow's trip to ohio.

gopostal42
02-07-2010, 10:21 PM
bench ass

mainly just doing something

db incline
55x8
60x8
65x8
70x8
75x8 pretty good for me

green band tri ext
3 sets

neutral pull ups
bw x5
bw+25 x5
bw+35 3x5

went to dads and watched the super bowl. good game, i was pleased.

gopostal42
02-09-2010, 12:01 AM
ME squat

pretty worthles day strength wise, something going on with my tummy and had the gut bubblin poops all day.

12"box squats
up to 300 no belt
385x2
briefs
425x3
475x3
515x1 started losing balance after rep 1
515x1 missed 2nd rep and got woozy. hypoglycemania!

sat down and ate, felt pretty worthless.

gopostal42
02-12-2010, 08:15 PM
pull day

conventional pulls
95 2x
135ish x10
185x5
225x5
275x5
add belt
315x20 hook grip til 15, no bounces.

hyperventilation
1x10 minutes

hack squat
3 sets

bb lunges
some

super close leg press
3x15

gopostal42
02-14-2010, 07:42 PM
bench ass

benchin with a barbell! first time aside from on incline in quite a while. time to see how the forearm feels under heavyish weight.

95x some
135x some
185x5
225x5
255x5
275x3
3-board
275 2x10
moved grip in
275x9 got a bump on the 10th

close grip
135 2x15

lat pulls
200x8
220 2x8
stretch 300x30seconds no straps

incline elbow therapy
3 sets

new ab exercise sit up variation i came up with
2x8 ouch probably be sore that sucked. prob video it soon

done, forearm felt weird. probably because it wasnt hurting

douglasoh5
02-14-2010, 07:48 PM
your my hero

gopostal42
02-15-2010, 10:47 PM
haha you must be drunk

ME squat

still sore from fridays deadlift adventure and yesterdays bench stuff in the butt abs and hams

squat 12" box
145xsome
235x some
305x3
335x3
385x2
425x2
briefs on
475x2
added pad 12.5" box
515x2
565x1 missed second
515x4 last one was a grinder. feelin friday

gm's 3x10 ss w/ close leg press on toes 3x20

had a surprise cake and ice cream feast for my birthday after training which was mighty cool. good food and great friends make for a happy me.

byronsru24
02-16-2010, 12:05 PM
Happy birthday man

gopostal42
02-17-2010, 09:27 AM
thank ya sir

gopostal42
02-18-2010, 12:45 AM
ME bench

getting back into the shirt
raw up to 275
shirt on
365x2
405x2
2-board
455x2 http://www.youtube.com/watch?v=5PlDigM2TVg
1-board
455x2 http://www.youtube.com/watch?v=FKaBw3sivmo
to chest
455x1 no touch got tightened up and the shirt locked up.
http://www.youtube.com/watch?v=WAREd14MJvE


not bad, could tell i haven't been in it in a while. hopefully get back to playing in the 5's soon.



pronating lying db tri ext
3 sets

abs
http://www.youtube.com/watch?v=Pyva_0icGLM

i was smoked after the benching. last 4 workouts have killt me dead.

WILD BILL
02-18-2010, 01:07 AM
Nice work man. U have a great log.

gopostal42
02-18-2010, 09:25 AM
thank ya sir, hope you enjoy it to its fullest.

gopostal42
02-19-2010, 08:54 PM
pull day

farmers deadlift w/ 45's
not sure on the weights but worked up to 720x2 which was moderate

sled pulls
slow forward pulls 6 trips

super close leg press on toes
3x15

gopostal42
02-21-2010, 04:10 PM
upper ass

bones are creaking a bit so i decided to play it by ear.

raw banchin'
up to 255x1 to chest
3-board
275 2x10 middle finger on ring

overhead db press
worked up to 60's 2x10

called it there. need more time to heal up

gopostal42
02-23-2010, 01:08 AM
ME squat

had to squat in the neuro lab on campus due to almost the entire training crew being there. bar was slicker than **** and the platform was slick too. made the best of it though.

rawness
up to 365
briefs
up to 600ish
suit straps down
675x1 high
wraps
725x3 walk out was long but not as bad as i thought. they were all a bit high but had plenty of strength.

http://www.youtube.com/watch?v=XyOA5En_F74


tried to do some accesory but i was getting a bit dizzy. once again needed food badly.

not a bad day but nothing stellar, putting work in.

gopostal42
02-24-2010, 09:55 PM
ME bench

back in the shirt, try and push a lil harder this time and see how the forearms hold up.

raw up to 315x1 2-board
shirt on without belt
365x1
405x1
2 board
455x1 felt much lighter than last week
500x1 intended to do a board switch to a 1 after the rep but spotter ended up taking it. my fault for not clarifying with everyone.
1 board
500x1 wiggled around at lockout but finished it

groove was a lil higher since i didn't use a belt but felt like everything went real well for my 2nd session back in the shirt

light assist. after but arms were aching, no shirt next week to heal up.

vidjoe
http://www.youtube.com/watch?v=bXHIakaE1Hg

Chris Rodgers
02-24-2010, 10:05 PM
Few things:

1-sweet song
2-your chick is badass
3-sweet benching
4-Did anyone ever tell you that you look like a young version of Epic Beard man?

gopostal42
02-26-2010, 11:00 PM
pull day

back felt pretty shot today

sumo pulls in belt
worked up to 435+double greens (160) for 3 singles

super close leg press on toes
3x20

super setted with ukrainian db deadlifts
50x20
60x20
80x20 gettin stronger on these, this wasn't hard at all

sit ups with lateral cable pulley
2x15 1x10

Sean S
02-27-2010, 08:47 AM
ME squat

had to squat in the neuro lab on campus due to almost the entire training crew being there. bar was slicker than **** and the platform was slick too. made the best of it though.

rawness
up to 365
briefs
up to 600ish
suit straps down
675x1 high
wraps
725x3 walk out was long but not as bad as i thought. they were all a bit high but had plenty of strength.

http://www.youtube.com/watch?v=XyOA5En_F74


tried to do some accesory but i was getting a bit dizzy. once again needed food badly.

not a bad day but nothing stellar, putting work in.

I'm surprised the bars in there could even hold that much weight. I figured the bar would look like an inverted U or flap like a bird when you were walking out.

gopostal42
03-02-2010, 03:08 PM
haha, yeah it made it extra fun.


ME squat

squat
up to 335x1 in belt
up to 600x1 in briefs
suit straps down
700x1
wraps
750x3 they were all high but easy, feel like i could sink it easier without the walk out. *amazing spotting tonight*

close leg press on toes
3x20 bout time to bump up weight. knees are feeling much stronger since i started doing these.

ham curls
3x15

http://www.youtube.com/watch?v=XvxCnf_Skdc

Sean S
03-02-2010, 04:53 PM
You need to warn people before they watch the last part of that video.

gopostal42
03-02-2010, 09:19 PM
but that would ruin the surprise! just wanted a good look at my hamstring...

gopostal42
03-03-2010, 10:34 PM
ME bench

week out of the shirt

started with db's and worked up to 85's but forearms and elbows are still to messed up to dick around with.

tri ext
green band 3 sets

got blood moving and quit. this crap is annoying but hopefully laying off the heavy pressing so much will get this healed up. next shirt session will be another week and a half away.

gopostal42
03-05-2010, 10:16 PM
pull day

conventional pulls

up to 345+green(+80) x2 no belt
belt on
345+dbl greens(+160) x2
395+dbl greens x1
435+dbl greens x2 not real fast but not too slow

ukrainian db deads
100lb 3x20 not bad

super close leg press on toes
3 plates 1x15 2x20

douglasoh5
03-06-2010, 06:54 AM
sick tuggin

gopostal42
03-06-2010, 05:30 PM
extra workout

retrieving and setting up monolift at stratiform x1 PR!

feel good about today's workout and can see a lot of good coming from it later on.

Chris Rodgers
03-06-2010, 05:34 PM
extra workout

retrieving and setting up monolift at stratiform x1 PR!

feel good about today's workout and can see a lot of good coming from it later on.


Very nice! I was getting tired just watching you walk out 700+ lbs, lol. I can't imagine how it must have felt for you!

douglasoh5
03-06-2010, 05:48 PM
hell ya its about time yall got a monolift.

gopostal42
03-07-2010, 12:17 AM
its really not that bad, just fatigues me a bit before i squat. i'll probably still do it for warm ups til my top sets. i like the luxury but i don't want to lose the abilityh to do it. if i turn into matt rhodes and bitch about walking out 5 plates i think i'd rather kill myself. not a personal shot to him but that was one of the gayest/lamest things i'd ever heard a competing lifter say.

Mark!
03-07-2010, 12:37 AM
I wish we had a monolift, those things look nice. BTW, nice PR with the monolift, wish I could duplicate that someday.

gopostal42
03-07-2010, 09:17 AM
I wish we had a monolift, those things look nice. BTW, nice PR with the monolift, wish I could duplicate that someday.

yeah i'm looking forward to that thing for sure. don't know a reason why you couldn't, go after it!

gopostal42
03-08-2010, 09:42 PM
de-load squat

pretty much speed work

12" box 1-ply brieflets in the mono! woooooo
up to 335 6x2
385x2
13"
425x1 all fast

single leg hypers
3 sets

good girl/bad girl
2 sets

donesies, got some sinus issues right now so wasn't overly energetic

byronsru24
03-09-2010, 08:00 AM
Post up some damn pictures you hillbilly!

gopostal42
03-10-2010, 10:52 PM
the online debut will be in a week or 2 when i take a squat in it next

gopostal42
03-10-2010, 10:52 PM
http://www.youtube.com/watch?v=5DAleepjJ2U

Mark!
03-11-2010, 12:17 AM
how's the sinus mess coming along man? I've been having to use my vaporinhaler the past few days to clear my nasal passages before lifting. Sucks

gopostal42
03-12-2010, 05:16 PM
its still there but working through it.

ME squat at Sweatt shop in ohio

raw to 240
belt and briefs
up to 600
suit straps down
690x1
add metal wraps with shane wrapping his way
780x1 weeeird! wraps were just weird feeling and i was uncomfortable going down
straps up real loose and my normal wrap
830x2 high then closer to depth
lil tighter straps
900x1 partial about 4" high

everything felt great, mastodon bar is awesome.

close on toes hack squat
3x20

db dead
100 3x20

kneeling jumps w barbell
up to 135x1

had a great day and now i'm freakin pooped. vid sometime soon

gopostal42
03-15-2010, 10:14 AM
here's the video
http://www.youtube.com/watch?v=we1L-kQQ3IA

byronsru24
03-15-2010, 11:29 AM
****ing awesome squats man. Sink those a bit more and you should be good for damn near 850 at the meet

gopostal42
03-15-2010, 11:45 PM
thanks man

gopostal42
03-17-2010, 09:10 PM
upper crap

log
100x some
150x3
170x3
190 3x3
210x3

close grip bench paused
up to 225 3x5 elbow hurt like poop

db bench
35x30

pull ups
bw(200) x20 finally atleast i achieved something today

gopostal42
03-22-2010, 11:59 PM
ME squat

take a lil lighter week squatting this week then something in full gear next week.

up to 515+greens 2x2 in looser briefs in moderate wraps. missed 3rd reps on both sets.

single leg hypers
green band 3 sets

back tightened up and ran out of time

Sean S
03-23-2010, 09:19 AM
Are you still planning on doing a meet in April?

gopostal42
03-23-2010, 10:09 AM
yessir, just going to squat though. elbow is keeping me from pressing much

Sean S
03-23-2010, 11:52 AM
Do you have an actual tear somewhere in the arm/elbow or just an overuse problem? Hope it gets better so you can put together a good total at some point later.

gopostal42
03-24-2010, 11:45 PM
Do you have an actual tear somewhere in the arm/elbow or just an overuse problem? Hope it gets better so you can put together a good total at some point later.

feels like its just tendo. the other pain has gone away so far (what seemed to be bone related) the close grip i love so much on squats seems to be causing it . i've moved my grip out for training now which makes me less stable. maybe it will be a benefit in the long run.

gopostal42
03-27-2010, 02:47 PM
pull day

pulling with axle
up to 500x3 conventional

stones
up to 250 shouldered

-----------------------------------

throwing
open stone
couple around 35-36 - real rusty, first few slid off my hand

56 1 spin
2 or 3 at 22-23

28 1 spin
not sure, had a couple good ones

20lb sheaf
23-24 felt off on this a lot, just rusty hopefully

22lb hammer
not 100% but it seemed like a few were around 65'

light stone (14?) tech work with glide (getting initial kick involved)
2 of 5 throws at 35ish

fun day! excited to compete again. hopefully i'll be recovered enough for heavy squats monday. back is pretty fatigued.

gopostal42
03-29-2010, 10:58 PM
ME squat

not 100% after heavy throwing saturday but felt good enough to go ahead and get my last heavy session in before the asheville meet.

up to 235x3 raw
briefs up to 600x1
suit straps down
685x1
straps up
775x1
wraps on - full armor
825x1
865x1 felt like i could have taken it a couple inches lower and still gotten it no problem.

depth called by jared and he said i was on. fully expect to take atleast 1 shot at 900 at the meet.

video
http://www.youtube.com/watch?v=VNMYk9M3SIY

random light accessory throughout the rest of the night at the gym.

gopostal42
03-31-2010, 10:26 PM
ME upper

still feeling pretty effed from monday

log press w/clean
up to 250x1 pr

paused incline axle
work sets
180x5
210x5
230x5 w elbow sleeves (may have helped)

lat pulls
up to 260x6 not bad

some other stuff

ice cream and cake!

gopostal42
04-04-2010, 07:36 PM
no pullin friday

upper acc.
pull ups
x1 x2 x3 x4 x5 x8

variety of lateral shoulder movements

sled rows
4-5 sets

----------------------------------

throwing
worked stone technique for close to 2 hours with the open stone
all throws in the 30-35ft range

56 distance
about 5 throws over 20 with one 23'5 for a pr

28 dist
few good ones around 46-47

gopostal42
04-05-2010, 10:49 PM
last squat session

uno-ply trainer
up to 425x2
****** loose wraps
475x3

spent rest of night helping moose and watching duke win another national title. *happy dance!*

gopostal42
04-07-2010, 11:23 PM
ME bench

decided to follow up from last week and do more axle incline work.

heavy sets were
230x3 all long paused
250x2 touch and go
270x1 pr

db bench
75's 3x10

chaos band bench
4 25's susp w greens 4x10-12

some laterals and tri crap, ready to freakin squat!

Mark!
04-08-2010, 01:03 AM
Looking strong and solid as always in here man. Awesome stuff.

gopostal42
04-11-2010, 10:50 PM
thanks bud


Meet Day SPF NC champs

weighed in at 196, no cut or anything

only squatting and taking token bench and deadlift in an attempt to break in the all time list for 198 since this meet was super convenient. there were a lot of things that didn't go according to plan but managed a decent result in spite of it. i forgot my belt at the gym for **** sakes

warm ups
was concerned that i was gonna be going it mostly alone through this as i was certainly not going to ask help from someone who was lifting or take their help. i wasn't attempting to make a total so it wasn't worth it.

raw warm up
up to 235x5
briefs
up to 505x1
suit straps down
650x1 briefs bunched bad under my suit in front of my hips somehow and i couldn't sit back worth a ****
750x1 scary, knees kicked forward without wraps and they crunched pretty bad.

after last warm up an "acquaintance" from boone popped up who doesn't know anything about equipment or how i lift and offered to wrap my knees for me. this about my only option so i said sure. that sucked

got to help and watch several friends during the day. they all had pr's on the day so i was very excited by days end. lots of smiles!


attempts
830 - good - flopped straps over myself just to have them up. knees shot forward hard in the hole but caught it and finished. weak ass knee wrap
860 - good - same story as first one but a lil tighter straps. kicked hard again but finished. this puts me one spot ahead of ed coan all-time on paper but thats a total joke. he probably had 1/4th of the support i had gear wise and he did it 25ish years ago.
900 - dumpola - kicked hard again in the hole and i just couldn't fight through it like the first two. i shot out from the weight like i came out of a cannon. knew i scared my dad who was in the crowd and the girl friend so i wanted to get up quickly and show i was ok but i was stuck on the floor like a turtle on its back cause of the gear. felt terrible for dumping on the spotters and apologized a lot.

then spent about 30 minutes with several people pulling and tugging getting my gear off. yay salt load.

got to help and watch several friends during the day. they all had pr's on the day so i was very excited by days end. lots of smiles and laughs!

total mishaps (not to make excuses but to be reminders)
1. mistook rules meeting time to be 9am when it was 8:30 and the actual meet started at 9
2. arrived in time to immediately start warming up
3. training partners didn't arrive til after squats ( completely my fault)
4. flight had 8 people in it that opened at about half my opening weight
5. skipped 3 warm up sets to try and make it out in time to be ready
6. briefs bunched up in my hips bad and kicked me forward out of the hole hard on all reps
7. guy who had no clue wrapped my knees really weak.
8. left my belt at the gym and grabbed a kids belt (after asking of course) right before my opener

here's the video
http://www.youtube.com/watch?v=mMqlPwTUw6g

gopostal42
04-12-2010, 10:14 AM
random upper accessory sunday
light 2 sets on every body part

ehubbard
04-12-2010, 01:43 PM
Dam! Glad you are not injured. Did ou end up finishing the meet with token lifts?

SELK
04-12-2010, 05:55 PM
that 860 was a nice squat, your squat has really taken off. I am sure you will get that 900 really soon.

that vid is the reason why all meets should use straps/chains. noway in hell spotters are getting that.

mikesbench
04-13-2010, 08:02 PM
Congrats on the big squat Derek. I see a monster total coming soon.

gopostal42
04-14-2010, 08:30 AM
thanks guys, should do more in june for sure.

Brian C
04-15-2010, 07:40 AM
Great log bro. Really dig the training going on in here. Stealing some ideas for sure! And congrats on the skwats, most impressive

gopostal42
04-21-2010, 09:05 PM
catch up post

Loch norman Games
no big throws but i put together a consistent meet for the first time with no huge screw ups.

18lb stone - 30'10"
56 dist - 21' and change 1 spin
28 dist - 47ish 1 spin
22lb hammer - 57ish only 2 rounds
20lb sheaf - 19ft
56 height - 10 feet, only real screw up of the day
caber - picked all 3 times but no turns, baby steps!

ME squat - off

ME Bench

back in a shirt first time in 2 months

up to 305 raw
up to 455x3 in shirt no touches, dumped last rep into rack

http://www.youtube.com/watch?v=0WO38BtfEDg

neutral grip db incline
3x10

dips
2 sets

chaos band bench
2 25's 1x30 1x23

upright rows
2 sets

scare crows
3 sets

gopostal42
04-24-2010, 03:41 PM
Pull day

missed training from moving new equipment to the gym yesterday so pulled a bit today.

6"deficit pulls conventional - had to start the pulla hair behind my toe knuckles cause i couldn't pull it in very much or it would be on my feet.

worked up to 455x3 wiff beltage and hook grip. nice and ugly technique but nothing killer effort wise

http://i10.photobucket.com/albums/a116/derkypoo/042400_152100.jpg

reverse hyper *new!*
3 sets 90lbs - big low back pump!

lat pulls
150x15
200x10
230x10

donesies allergies are gay and the meds make me a bit lethargic.

gopostal42
04-26-2010, 11:12 AM
upper ass

naked lifting done by crazy people :) 3-board w/ axle
up to 270 2x10 real easy, don't wanna push it yet.

db military
up to 70's x8

neutral grip db
50's 2x20

front raises with bar on cables
3x15

elbow therapy (curlage)

gopostal42
04-26-2010, 09:37 PM
ME squat

still feeling fatigued from saturdays pulls and reverse hyper work. 48 hours tweren't enough! (not a typo)

squarts
up to 385x1 ralllll
lighter briefs
up to 515x1
suit straps down
605x1 didn't feel too great
decent wrap
700x3 not bad
750x3 pretty decent - pr in the lighter briefs.

could tell my hams and back weren't but around 80%. happy with that though

leg press on toes
135 2x20
335 2x10

wrapped until my hands were useless.

good day

gopostal42
04-28-2010, 09:24 PM
ME bench

feeling a bit down from squats and finals week, not a bad night though.

raw up to 315x1 easiest its ever been

365x2
405x1
455x2 no touch
455x1 touch
2-board
500x2 easy

couple dips, but elbows hurt

band tri ext

seated neutral rows
3 sets

done, this week and the next are probably gonna be ****ed cause of final papers being due.

gopostal42
04-30-2010, 09:08 PM
pull day

felt a little better than i figured i would, slept like a log last night!

had on a loose uno ply suit straps down toward the end but i'm pretty sure if it did anything, it was throw me off.

worked up to 550x1 conventional with head in my ass technique. feel good for around 625ish give or take a few hundred pounds.

no accessory - off to write another paper

gopostal42
05-04-2010, 11:49 AM
ME squat

intended to take it easy today as i've been wiped out from from finals for the last week. the rest from friday must have helped.

naked lifting done by crazy people :) up to 425x2
briefs on - no knee wraps
515x2
605x2
655x2
705x2 pretty decent pr though it seems a bit high on video. certainly missed the confidence to ride it hard down into the hole that the wraps give me.

http://www.youtube.com/watch?v=MC3-o5lDWdc

close stance on toes leg press
2 plates x20
4 plates 2x20

ham curls
3x20

done, good night for everyone!

gopostal42
05-05-2010, 09:55 PM
ME bench

up to 315x1 raw missed 335 cause i went ******ed
shirt on
405x******ed
shirt off and back on
405x2 better
425x2 not as ******ed but still ******ed
455x1 no touch but feeling better
475x1 touched and pressed. big helpful idea from barry williams who graced us with his presence tonight, very freakin cool! pulled the shoulders down off my delts

db incline
80's 3x8 getting better

BS'd rest of the night, elbows are feelin it

gopostal42
05-07-2010, 09:42 AM
bench video

http://www.youtube.com/watch?v=dLpxF5SuYS0

gopostal42
05-07-2010, 11:23 PM
pulls

easy night

up to 405 conv no belt, hook grip
belt on
455x1 hook

rev hyper
3x10

called moose fat

done

gopostal42
05-10-2010, 11:27 PM
ME squat

a lil short handed tonight (missing 7 or 8 people) so just me gert and cheryl lifting and travis helped spot.

raw up to 335x2
briefs up to 605x2
suit straps down
750x1
wraps
835x2 both to depth and easy
straps up - full armor
925x1 partial - straps were a bit tight so i fought that mostly instead of the weight. went a lil over halway down and just popped it back. came up so fast i lost balance at the top.

wearing less gear and actually doing better, wtf

light blood flow crap for recovery purposes

gopostal42
05-13-2010, 07:57 PM
me bench

raw up to 315 closer grip
shirt on
405x2 2ish inches from touching
455x1 easy touch and press
2 board
500x1 paused and quick
525x2 pretty easy but felt elbows and shoulders a lot so i decided to save it for another day.

http://www.youtube.com/watch?v=3PkogDkftcI

incline
135 2x10
185x10

other random accessory

douglasoh5
05-13-2010, 09:51 PM
good shart here lately D

gopostal42
05-16-2010, 03:14 PM
thank ya suh

highland games in rocky mount

22lb braemar - 24'4 default pr - first throw was around 22'0 and eric told me to not look at the stone after i let it go and got an extra 2 1/2 feet from it apparently. never done this before but it wasn't as bad as i thought. def made for the big guys though!

open 16lb stone
33'11 - game pr. went back to shuffle tech. finished through much better on these than i have been from the same advice. still suck at transferring weight forward, should be fighting to stay behind the trig like crazy and i'm usually perfectly centered. should be closing in on 40 ft within a year i hope.

56 dist
22'10 game pr - single spin, nothin real special.

28 dist
47'1 - around the pr, still single spin.

heavy hammer
59'10 - once again missing the A mark of 60 by > < that much

17-18lb sheaf
22ft - i went ******ed for a bit and had to take 3 attempts at 18 feet. heard advice given to someone else and it clicked with me, stay long and smooth. had a height error and jumped to 22 feet instead of 20ft and i made it on my first attempt. close but no cigar on 26ft. actually had this event won til thorbjorn from iceland came in late and beat me on less misses.

56 wob
11ft - tied pr - standing, will be spinning very soon. tried it once on a warm up, was told it looked good and it felt great, just need some reps with it.

overall a good day for me but still have a light years to travel to be decent and i'm on a vespa.

gopostal42
05-18-2010, 11:11 AM
ME Squat

last heavy squat day before the meet, tapering down from here.

raw to 325
briefs
425x1
565x1
605x1
suit straps down
750x1
straps up +wraps
850x1 real good and called deep
1005x1 partial rep. focused on staying super tight and went down to where i felt comfortable and came back up easily. this should come sooner than later full range.

http://www.youtube.com/watch?v=e1B2xyAKfFo

mopped like a mofo and ate wings for accessory :)

Brian C
05-18-2010, 04:47 PM
Im speechless on the squatting bro....awesomeness

SELK
05-18-2010, 06:48 PM
even though the 1005 was high, you had good speed and control with it.. doesn't look like it is all that far off. you going 198??

gopostal42
05-19-2010, 09:34 AM
thanks, it was an intended partial anyway. yeah i wake up at 200.

gopostal42
05-19-2010, 10:26 PM
ME Bench

last real heavy session before meet

raw up to 275
shirt on
365x2
405x2 1-2" from touching
435x1 same
475 dump
475 got about halfway down and had the spotters to take it. elbows are torn up

light blood flow accessory, game plan may have to change now.

NickAus
05-19-2010, 11:49 PM
You are very strong on everything but jeeeeeez you can squat!!

Great log.