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t gale
11-11-2009, 09:06 AM
Stats:
5'8"
weight is normally 255 to 260 range compete at 242
best meet lifts:
squat:850
bench:650
pull: 635
total:2135

equippment;
titan boss with preds
ragex db ply
pull in preds

schedule;
sunday; off
monday; bench
tuesday off
wednes: pull with lower access work
thursday:upper access
friday:off
saturday: squat with lower access

I've been powerlifting since july of 2008 and love it. I train most of the time with Tone Barbaccio. He has sort of taken me under his wing and introduced me to alot of strong lifters and great people.(Jon Rock,Sam swiggert, all of dynamo crew, and he is starting to pick up a pretty good group for benching.)which i call philly bench crew.

t gale
11-11-2009, 09:10 AM
Ok so I just did a meet on saturday and as you can notice my pull is pathetic, can"t wait to train so today i will go in and pull with Tone. I usually pull convential, but feel that i didn't really give sumo much of a chance. So this training period is going to be devoted to switching over, learning to pull sumo in the boss suit, and getting that pull more respectable.

DGabe24
11-11-2009, 10:50 AM
Awesome to see you started up a journal on here Tim. I think sumo might work great for you man, especially since you have such a strong squat.

Brian Hopper
11-11-2009, 02:52 PM
I tried to get down to the bar in my Boss suit to attempt sumo and it wasn't happening. But in a couple weeks, I'm gonna try to pull sumo in my Boss briefs to see how I like it. I'm like you, I'm a conventional puller and I never gave sumo a chance. I guess we will see what happens.

NickAus
11-11-2009, 03:11 PM
Welcome!

Barbaccio
11-11-2009, 05:59 PM
Was good to have you back tonight bro. Now get your ass on here and post your training for the night!

t gale
11-11-2009, 06:01 PM
I tried to get down to the bar in my Boss suit to attempt sumo and it wasn't happening. But in a couple weeks, I'm gonna try to pull sumo in my Boss briefs to see how I like it. I'm like you, I'm a conventional puller and I never gave sumo a chance. I guess we will see what happens.
Yeah, I pulled in the boss 1 time and gave up. going to get back to it soon.
thank you for the welcom Nick
Back to training with Tone. It was supposed easy, but some how never stays that way when we train together.
Sumo speed pull
135,225x5
315x1x10sets
sumo pull of 4inch block
275x1x10sets
back ext/green band
3x10
Kroc rows
55lbx30r+30l

Lower back was fried. More volume than I planned on. My weight is down to252lbs

DGabe24
11-11-2009, 06:47 PM
How'd the sumo pulls feel Tim?

t gale
11-12-2009, 04:46 PM
Upper access
5inch lockouts with average bands+monster minis
135x5
225x5
315x5
405x5
455x5
505x5(Tone might send me video of this. probably had 2or3 more in me but some didn"t tell me max amount.)

sabsetians3x10
wide grip pushdowns 3x20
some shoulder rehab stuff
Felt good tonite. Shoulders definetly felt tonite's training though.
Sumo always feels ok with light weight. Until I try it with some weight in my hands and my suit on, I won't really know. thanks Dave

Brian Hopper
11-12-2009, 05:15 PM
Nice work Tim!!!

Coke
11-13-2009, 08:07 AM
No way you can go wrong, clearly in good company working with Tone and those guys.

sambone
11-13-2009, 12:17 PM
Tim I think you'll hate pulling sumo in the boss but you'll love the results. Just gotta get used to that pressure and keep the bloat down.

Brian C
11-13-2009, 12:44 PM
Great stuff Tim. Good to see you here bro.

Barbaccio
11-13-2009, 08:55 PM
Here's the video of your lockouts from Thursday night! (http://www.youtube.com/watch?v=BUzvAshk9Nw)

t gale
11-14-2009, 02:40 PM
My wife had a minor surgery yesterday, so today I didn't go to md. to train with crew. I stayed close to home and trained alone. Which sucks cause i had to walk weight out.
Squat to a 14inch high bench.
135x10
add pred briefs
225x5
315x3
405x3
495x2x4sets
585x2 felt ok. back was a little tight

didn't pull today hams, and lower back were sore and I'm only 1 week out of meet so figured not to push to hard in beginnning of new cycl.
back ext 3x20
standing cable crunches 3x10
And thank you Tone for sending the vid.

t gale
11-16-2009, 06:49 PM
Bench Nite with Philly Crew
135x5
225x5
315x3
405x2
shirt on Rage x 2ply
515x3(2 board)
545x3 to chest
565x3(2 board)
I know weird board, chest,board but my form was sloppy tonite and was twisting my shoulder instead of keeping it locked in place. So left shoulder was a little sore.
rotator rehab stuff
6 sets
tri pushdowns with bands. Just to get blood flow
3 sets
my weight is down to 250. I haven't really been training hard since meet, so my appetite is way down. Don't get much pop out of shirt if i'm lighter than 258.

Coke
11-16-2009, 07:48 PM
You've got some impressive numbers man.

DGabe24
11-16-2009, 08:17 PM
You've got some impressive numbers man.

Yeah Tim's a beast.



Nice liftin tonight man, we gotta keep an eye on the shoulder make sure it stays in line so nothing happens. Lookin forward to seein you hit some PRs in the near future.

sambone
11-17-2009, 08:21 AM
You looked good last night Tim. Not only on the bench but off the bench too. You looked like you could breath. I think 250-255 is a good training weight for you.

t gale
11-18-2009, 06:14 PM
Thanks cocoa, dave and sam.Today was pull and lower access day. Not ur typical workout today. today was a learning session.
sumo pulls
135x5
225x3
315x3
405x1x2
495x1
boss suit on. here's the messed up part
585x1x5 only like 2 of these may have passed.
dropped weight. since form was major goal for today
495x1xsome where between 10-20 no exaggeration here. some my hands got caught on suit. some weren't locked out. pulled a couple conv. ugly. Then all of a sudden some one said something that clicked about lockout. i was thinking you had to be arched back with shoulders back and chest out. Tone finally noticed what i was talking about and we fixed what i was doing and last 3 sets i did looked better, but felt much better. think this might have solved my major back soreness issue.FINALLY
box squats(partner was doing these so figured what the hell)raw
205x5x3sets
That was all i did. Tone was laughing said he can't wait to hear how i feel tomorrow after all the deads I did.

sambone
11-19-2009, 07:31 AM
You made huge amounts of progress yesterday. Now it's time to work on getting your hips through and your pull is going to sky rocket. Quaded minis from just above the knee. Hope your back starts feeling better buddy.

Brian C
11-19-2009, 10:11 AM
Massive effort on the pulls bro. Glad to hear your figuring sh it out.

t gale
11-20-2009, 04:57 PM
thank you Sam and Brian. Yesterday was upper access day
6 in lock outs nothing special here worked up in triples to 545.
3 bench sets messing around with keeping shoulders tight.

face pulls 3x12
vog rows 2x 10
shoulder rehab stuff.

Was a little beat up from wednesday. Feeling it worse today, but ready to get back at it tomorrow.

t gale
11-21-2009, 11:39 AM
Squat day in Md with dynamo crew
box squat with blue and purple band (preds on)
bar+bandsx10
135x5
225x3
315x2x2sets
365x2x2
405x2x2
455x2
495x1

ghr 3x12,8,+6
standing cable crunches 3x12
Not a bad day. Everyone did ok today.

Coke
11-21-2009, 12:21 PM
No kidding dude, those box squats were not bad at all.

t gale
11-23-2009, 07:28 PM
thanks cocoa.
bench nite with philly crew.
bar x who knows
135x3
225x3
315x2
365x2
405x3
425x2
close grip (pinkie on ring)to 3 board
455x5
495x2 crashed on third rep
315x 17 moved grip in 2 more inches from rings.

monster band pushdowns 1x50.

Coke
11-24-2009, 09:01 AM
Exceptional benching going on there bro.

sambone
11-25-2009, 06:41 AM
Awe Tim. Tim, ya did great. That benching... Fantastic! Ya looked great. I mean great!

cvizzy
11-25-2009, 10:54 AM
Awe Tim. Tim, ya did great. That benching... Fantastic! Ya looked great. I mean great!

Hahah but seriously, good **** Tim I really mean that, good ****, always a pleasure watching you lift.

Brian Hopper
11-25-2009, 01:11 PM
Awesome benching Tim!!!

t gale
11-25-2009, 05:28 PM
Hey thank you, Brian, CVizzy, and CoCoa. Sam kiss my a**. haha just kidding.

sumo speed pulls( with quaded mons. minis)
135x5
225x3x6sets

sldl with 30 dbs 4x12
behind neck pulldowns 3x10
close grip pulldowns 3x10
kroc rows 60lb dbs r-38 l-35
standing cable crunches 3x 10

Happy Holidays everyone. Hope everyone gains 5lbs.

t gale
11-26-2009, 09:49 AM
Turkey Day
floor presses
135x8
225x6
275x5
315x3
335x3x3sets
rev grip pushdowns 95 total reps
cable hammer curls 4x15
shoulder rehab
good workout today. Tone and I got in early and pushed pretty good today. Now ready to hammer some food. pre dinner weight 253.

Coke
11-26-2009, 11:01 PM
Impressed seeing you guys get in there to lift on the holiday...super floor presses.

sambone
11-27-2009, 09:14 AM
Hey Tim, if you're gonna cheap shot me do it in my journal okay! haha. Hope you and the family had a great Thanksgiving. I can't wait to see the bloat you put on. I wonder of they can make the hood on your hoodie any bigger so your face can fit in it.

t gale
11-28-2009, 11:53 AM
Thank you Cocoa. Sammy hahahaha!
box squats with blue bands(preds on)
barx8
135x5
225x2
315x2
365x2
form was all over. Think turkey day weight was messing me up, couln't get in the grove.
405x2x6sets
455x2x2set

ghr 4x10
shoulder rehab 2 rounds

Coke
11-28-2009, 06:23 PM
Solid post turkey day training dude, lol...seriously, looks great.

t gale
11-30-2009, 07:25 PM
Bench Nite with Jersey Iron(philly bench crew) is going with Tone's old name.
bench
bar x 8
135x 5
225x 3
315x 3
365x 3
405x 3
Shirt on singly ply katana(54)
500x 3 (3 board)
550x 3 (2 board)
585x 2 (1 board)
635x0 3 board missed too heavy

close grip bench pinkie in (3 board)
365x 8
405x 8
455x 5

band pushdowns 1 x 25 tris were fried nothing left.

All in all I was happy with my performance tonite. Felt tired but worked thru.
My weight was 255lb, starting to climb back up. Going to have to cut back on2am peanut butter and jelly sandwiches.

sambone
12-01-2009, 06:31 AM
Looked good yesterday Tim, not bad benching either....












Wait what?

Brian C
12-01-2009, 07:11 PM
Looked good yesterday Tim, not bad benching either....












Wait what?


Ahahahaha... Dude PBJ sandys are the sh it at 3am after a load. Sorry to see them go

t gale
12-02-2009, 04:43 PM
Ok Deadlift night so again nothing special here. Just me trying to learn form, and suit. Trying to make switch from conv. to sumo.
sumo dead
135x5
225x3
315x3
405x1
445x1
505x1
suit on
585x0 missed at top. Tone suggested go light work on form and speed.
495x1x8 sets.
really focused on setup, getting to the bar, and holding my breathe.
All things I didn' do conv.

sldl 60lb dbs. 4x10
leg curls 3x12
Called it a night. Going to have to wait and see how pull goes these next 4 weeks. Was considering Jan 30 meet, but if pull sucks might have to wait longer.

Coke
12-02-2009, 08:30 PM
Fine deads and all man.

t gale
12-03-2009, 07:46 PM
upper access
speed bench
bar x 20
135x8
185x5
225x3x6sets

inc db 80 x10x4set
sabest. 100x8x3sets
rev grip pushdown 4x12
facepulls 3x12
shoulder rehab 3 rounds.

Nothing major. Sort of laid off the heavy stuff today. Deload type of day. felt good. all the shoulder rehab is helping.

Barbaccio
12-04-2009, 05:15 AM
Sorry for jetting on you today man. I needed sleep. Getting under the bench just felt plain awful. I went home an vegged out. Feeling a bit better today so we'll see how squatting goes.

Brian C
12-04-2009, 11:12 AM
training looks solid bud. Are you still pulling in the Boss or something else?

t gale
12-04-2009, 07:34 PM
Going with DGabe24 to his first meet, so squatted today. Had to walk weight out, really missed the monolift.
box squat
barx10
135x8
preds on
225x3
315x3
405x3
495x2
545x2
585x2
635x2
405x12
Called it a day here. I had family obligations so cut it short. However, definetly felt the workout I did get.

Coke
12-04-2009, 10:13 PM
Dayum, huge day with the squats.

t gale
12-07-2009, 06:35 PM
bench night
raw bench
bar x 10
135 x8
225 x3
315 x3
365 x3
415 x3 (rep pr)
shirt on 2ply rage shirt
545 x3 (3brd)
605 x2 (2brd)
635 x3 (3brd)
675 x0
ran the river.
225x5 to every brd. made it down then back up to 3 brd but ran out of gas for last 2 brds.
Nothing felt very good in shirt. Oh well, maybe next time.:cry:

sambone
12-07-2009, 06:39 PM
Good job tonight Tim. You just got to find a way to get your weight to stay put. The shirt that used to be tight looked pretty big tonight. Still you looked strong, have a cheeseburger :burger:

cvizzy
12-07-2009, 07:18 PM
Good work tonight tim, the river looked so fun I had to jump in, it looks better than it actually was. Keep it up man.

t gale
12-09-2009, 07:07 PM
sumo pulls
135x5
225x3
315x3
405x3
boss suit on
495x1x2sets
545x1x2
605x1x2
635x0 over knee but couldn't lockout. (next few weeks will be bands, and lockouts.)
best ever sumo pull though.I know it's sad, but i was happy.
gms
135x5x2sets
225x5x3sets
hammer strength seated rows
4plates per sidex 10x4sets

that's it. Back was fried.

sambone
12-09-2009, 07:39 PM
Best sumo night I've seen you have before. Starting to look like you have the suit figured out, now it's time to start fireing those glutes. A few weeks of bands and your pull is going to fly. Can't wait to see it. Keep it up Tim. I think you have that 635 in you now, just need to get used to the transition when the suit stops helping out.

Brian C
12-09-2009, 08:56 PM
Great to see you getting accustomed to sumo. 700+ in no time bro

Barbaccio
12-10-2009, 04:29 AM
Nothing sad about changing styles and still pulling 6 man. You've got plenty of strength left in the tank that you just can't use yet because you're still getting the technique down. Your pull will make a ton of progress in a short amount of time. And it's coming soon. Sorry I had to jet out on the rows man. I really wanted to get them done tonight. How'd they feel?

Coke
12-10-2009, 10:11 AM
The pulling is ace bro.

t gale
12-10-2009, 06:53 PM
upper access
bench with dbl mini
barx5
135x3
225x3x3sets
275x2x3sets
315x2
335x2

inc db 80x20
face pulls 3x10
lat pulldowns 3x10
rolling thunders 40x10x3 sets
bent over laterials 25x10x3sets
shoulder rehab 3 rounds
Felt pretty good today. Back was little tight from yesterday but was able to stay tight on bench.

sambone
12-10-2009, 07:10 PM
You guys were killing it today. That's the most volume I've seen you do in awhile, whatever you're doing keep it up.

Barbaccio
12-11-2009, 06:05 AM
Great training today Timmer. It'll be nice to relax after work today. Get ready to bring it on Saturday, looks like we've got a full crew going to MD!

t gale
12-12-2009, 02:42 PM
Thanks guys. Squat day
free squat with preds only
145x5
255x3
345x3
435x3
525x2
615x1
665x1(30lbpr)
705x1(70lb pr)
rev bands (average)
795x1
845x1
again both prs!!!!

sumo deads(raw) against monster mini's
135x3
225x5
315x3
405x1
405x2x2sets
405x5
shoulder rehab stuff
All in all very happy with my lifting today.

sambone
12-12-2009, 03:48 PM
Thanks guys. Squat day
free squat with preds only
145x5
255x3
345x3
435x3
525x2
615x1
665x1(30lbpr)
705x1(70lb pr)
rev bands (average)
795x1
845x1
again both prs!!!!

sumo deads(raw) against monster mini's
135x3
225x5
315x3
405x1
405x2x2sets
405x5
shoulder rehab stuff
All in all very happy with my lifting today.

yousssss aaaa baadddd motherfu(ker! :ninja:

Brian C
12-12-2009, 04:18 PM
Dam good skwat day bro

Coke
12-12-2009, 07:07 PM
Them are some superior squats dude.

t gale
12-14-2009, 07:33 PM
Bench night
RAW BENCH
135x5
225x5
315x3
385x3
415x3
435x2(rep pr)
455x1(10 pr)

rev band bench w/Green(RAW)
2 board
405x5
495x5
545x3
585x1

3board close grip (str weight)
365x8
Done. Had great night. Had fun, did a good amount of volume, and hit prs.

cvizzy
12-14-2009, 07:40 PM
I didn't know you went RAW today man, some great numbers!!! Good pr's man looked good tonight

sambone
12-14-2009, 07:53 PM
Looked awesome tonight Tim. You guys had alot of energy flowing. Let's keep it rolling.

akwcu
12-14-2009, 08:16 PM
455 raw..nice bench

DGabe24
12-14-2009, 08:24 PM
Machine.




You guys are welcome for all my awesome hand-offs...the Chris' were really messin up but I balanced it real quick for you guys.

Barbaccio
12-14-2009, 08:45 PM
Great FU(KING job tonight. PR on the bench and you actually had me pissed you were keeping with me on those lockouts! LOL I would have taken another 50lbs if I had to. Really got the competitive juices going man! You're a freaking beast.

Coke
12-15-2009, 04:03 AM
Impressive benching Tim!!

t gale
12-15-2009, 06:23 PM
Thank you everyone.
sumo pulls from right below knee (with quad minis)
135x3
225x3
315x2x4set
365x2x2sets

blue band gms 2x20
leg raises withmini 3 x10

Second set of pulls felt major headache come on. Tired, and could have used the usual extra day rest, but my son has class x-mas concert tomorrow. Not going to sweat low volume today, since things have been going well.

t gale
12-17-2009, 08:46 PM
Bench with 100lb of chains
barx8
135x5
185x3x4sets
205x3x2sets

inc dbs 80 x22

rev pushdowns
3x15

shrows 3x10
chest rows 3x10

pretty good day.

Coke
12-18-2009, 02:52 AM
Good job for both days man.

Barbaccio
12-18-2009, 05:06 AM
Great job last night bro. That push was nice. I really wanted to get those Kroc Rows in I just had nothing left. Feeling good today though!

t gale
12-22-2009, 07:32 PM
Missed 2 days of training due to work.
Raw squat(at least for me)belt and knee sleeves
135x5
225x3
315x3
405x2x3sets
455x2x2sets
505x2x1set

sumo pull raw (standing on 4inch blocks)
135x3
225x3
315x2
405x2
475x2
505x1

back raises 3x 12

That was all i had today. I worked 35 hrs ot plus regular time since saturday due to snow. 4 (16 hr days killed me) Glad to get in and do something positive today. busy two weeks here. Still may try to stick with plan to do Jan 30 meet.

Coke
12-22-2009, 11:41 PM
Taking care of business very well in the gym man.

Barbaccio
12-23-2009, 05:17 AM
You looked like a bull today man. Despite not having much sleep you look like a hefty freaking bull. Great job on the squatting. Those looked easy.

sambone
12-23-2009, 07:00 AM
Awesome day Tim. Get some sleep and enjoy the holidays.

Brian C
12-23-2009, 07:57 AM
Really good session bro. I wouldve came over if I knew you guys were squatting last night. I feel you on the OT. The city kicked our asses the last few days standing out in this sh1t for hours at a time. Just zaps your motivation to do anything.

t gale
12-23-2009, 08:01 PM
Raw bench again since we stayed at the local fitness center.
bar x10
135x5
225x5
315x3
365x2
385x2
405x2
425x2
440x1(went for second but nothing left)

pull ups sets of 10,8, and 8
lat pushdowns 3 x10
tri push downs 3x15

Feeling tired and crappy this week. I have been having these issues in lat right behind shoulders(like across shoulder blades). Slowing some of my benching down but usually hurts the worst for next 2 days.
Going to miss Saturday training again this weekend do to family stuff, so may train on sunday. Have to see if i can shake my cold by then.

HAPPY HOLIDAYS TO ALL

Beaker
12-24-2009, 09:08 AM
you were about 3/4 of an inch from having that second rep at 440 up yesterday and it was nice and stable the whole time, it wont be long before you get that one easy. Pile on all the extra hours you've been working with the snow and its not hard to see why you're tired. I appreciate all the help you guys give me especially on squat days.

Coke
12-24-2009, 09:37 AM
Damn, you are a great bencher even when you are sick, lol.

Barbaccio
12-24-2009, 12:52 PM
440x1 - While sleeping and vomiting and blowing your nose = 585 raw bench when you're healthy. LOL

Clorinator
12-24-2009, 02:01 PM
Jesus dude, big squats and benches going on in here. I can't imagine how strong you'd be if you had a desk job.

sambone
12-25-2009, 11:01 AM
I'm convinced Tim is not human.

Geometheus
12-25-2009, 12:31 PM
Wow 440 raw bench while feeling crappy is impressive.... I think we all wish we felt crappy enough to do that.. haha. Keep up the good work and big numbers.

Brian C
12-25-2009, 03:02 PM
Timbo Slice he is haha. Merry Christmas bro and see you soon

akwcu
12-25-2009, 10:55 PM
u are an animal

t gale
12-27-2009, 06:07 PM
squat
135x5
225x5
315x5
405x5
briefs on. hips felt like hell. must have packed on a couple briefs were snug.
405x5x4sets

conv. rack lockouts against doubled average bands
405x3x3
455x3x2
505x2x2

Felt good about getting in gym. Nedd to get azz motivated again. also need to figure out what meet to do:confused:

Coke
12-27-2009, 10:20 PM
Fine effort man.

Brian Hopper
12-27-2009, 10:25 PM
Some nice raw benching Tim!!!

t gale
12-28-2009, 08:15 PM
Thank you Cocoa, and Hopper. Bench nite.
barx10
135x8
225x5
315x3
405x2
475x3 (2 board)
shirt on (dbl rage x)
585x3 (2 board)
635x2 (2 board)
635x1 (1 board)
shirt off
close grip (Pinkie_
405 x 8(3brd)
455 x 8(4brd)

band pushdowns 60 total reps
Weight was 256 and shirt still didn't feel right.:confused:

Coke
12-28-2009, 09:39 PM
Impressive board benching Tim.

Brian C
12-31-2009, 10:41 AM
Happy New Year Bud

t gale
01-03-2010, 10:18 AM
Thank you Brian C.
Glad holidays are finally over. Now if we could just have the snow stay away I'd be in good shape. Yesterday's training
free squats
briefs on
135x5
232x3
345x2
435x2
545x1
suit on (straps down)
635x1
725x1
775x1(straps up, felt heavy as hell, not taking really weight for 3 weeks killed me)
rev bands (black, think minis)
865x1
905x1 cut 4inches high

sumo dead off 4in box
225x3
315x3
365x3
415x3x3sets

wide grip pulldowns 3 sets of 8

standing cable crunch 1 sets of 20.

feeling everything today. OUCH

Coke
01-04-2010, 09:20 AM
Wow dude, **** is outrageous.

akwcu
01-04-2010, 05:46 PM
hey big guy good squatting, sorry u couldnt make it to dinner saturday but happy bday to the son. What size double ply rage x do u wear? im thinking about getting one.

t gale
01-04-2010, 08:10 PM
Thank you Adam. Size 54. probably would be too tight for your giganticness.

bench nite
raw bar x 8
135x 5
225x3
315x3
385x3
425x3(rep pr, most I ever done for 3)
500x2(2 board)
2bl ply ragex on54)
605x3(3brd)
655x2(2brd)
675x1(2brd)
695x1(3brd)
shirt off
pinkie grip on rings
455x5(3brd)
495x4(4brd)
tri pushdown x90lbx25reps
Felt ok tonite. My raw strength is way up right now. Shirt is still little loose, can get it on myself. Going to try boiling the shirt this week to see if I can shrink it(per Tone and Rock). Weight was 260 tonite.little too high(need to loose 5lbs). If that doesn't work might order something new.

Brian Hopper
01-04-2010, 08:11 PM
Damn Tim, Nice work on the bench and the squats....good job!!!!

Brian C
01-04-2010, 09:03 PM
Great benching as usual bro. I hope to be back soon with everyone

t gale
01-06-2010, 08:46 PM
Thank you to both Brians. Today's training didn't go quite the way i planned. got thrown a couple of curve's and I never really handled curves well.

speed pulls
315x3x6sets

wide grip pulldowns 3x10
lat pushdowns 3x10
db row 70lb db x 35 for both arms.

That was that. Not very motivated ,:boring: nothing good going on, but not going to worry. Planning a meet for end of Feb or beginning of March so not to worried about access day, as long as I hit main days big and hard.(haha I said big and hard). weight was 257 today. that's a plus

t gale
01-07-2010, 09:04 PM
Upper access
floor presses
315x3x3

cgbp (3 board)
315x10
335x10x2sets

rev grip tri pushdowns
3 sets 60 total reps

lat pull (wide grip)
3 x10

Coke
01-08-2010, 08:24 PM
Nice job back-to-back bro.

t gale
01-09-2010, 02:34 PM
Squat day with dynamo
free squat w briefs
135x5
255x3
345x3
435x2
545x1
suit on strap down
635x1
725x1
straps up
800 x1
855 x1
rev dbl mini
945 x 1 (previous the most ever used was 915)with avg band
last 3 were all about 2inches high. I'm definetly thicker though because briefs and suit are major tight.

rack pulls from right below knee (conv)
135x3 (all had 6 sets of chains per side)
225x3
315x3
405x3
495x3
585x0 missed at lockout
585x1 need to be more explosive with pull. spend less time at bottom.

standing cable crunches 2x20
I was pretty happy with today.:bang: Got to keep moving though.

Brian Hopper
01-09-2010, 04:57 PM
Nice lower body day!!! I know what you mean about trying to be more explosive with the deadlift. Latley I don't spend much time at the bottom. I just get tight, pull myself down, and pull.

Coke
01-10-2010, 04:43 AM
Killer stuff there with the heavy duty squats and rack pulls.

akwcu
01-10-2010, 09:12 AM
awesome job yesterday

t gale
01-13-2010, 08:49 PM
Monday bench night was bad. Tried to work thru some shoulder issues but by the time I got to 405 it was bad. Way to hard so didn't push it. No more floor presses, and probably only going to press on mondays now til feb meet.

Tonite went in to shoulder rehab. some band stuff, side raises, rotator movements for about 15mins felt pretty good. Mid way thru felt a major pop in left shoulder was a relieve. So decided to do something.

deficit speed pull (standing on 4in blocks)
135x5
225x3
315x3x3sets
365x3x3
415x2x2

sldl 3x12 225
leg ext 2x10
leg curl 2x10

had decent workout today. Tomorrow is upper access day, not sure if I'll go. Might just hit the shoulder rehab stuff and see how i feel. Normally 3 to 4 weeks out from meet I only train 3 days a week. going to play it by feel.

Brian C
01-13-2010, 10:45 PM
Monday bench night was bad. Tried to work thru some shoulder issues but by the time I got to 405 it was bad. Way to hard so didn't push it. No more floor presses, and probably only going to press on mondays now til feb meet.

Tonite went in to shoulder rehab. some band stuff, side raises, rotator movements for about 15mins felt pretty good. Mid way thru felt a major pop in left shoulder was a relieve. So decided to do something.

deficit speed pull (standing on 4in blocks)
135x5
225x3
315x3x3sets
365x3x3
415x2x2

sldl 3x12 225
leg ext 2x10
leg curl 2x10

had decent workout today. Tomorrow is upper access day, not sure if I'll go. Might just hit the shoulder rehab stuff and see how i feel. Normally 3 to 4 weeks out from meet I only train 3 days a week. going to play it by feel.

Sorry to hear about the shoulder probs bro. Good call on doing some rehab stuff. That plus lowering the volume each week for a bit will do you real good. You'll be back in force in no time.

t gale
01-16-2010, 07:27 PM
Thank you Brian C.
Squat and DEad day in Maryland with crew.

box squat with blue bands(in briefs)
135x5
225x2
315x2
405x2x2
455x2x6sets

briefs off boss suit on to pull.
315x2
405x2
495x1
585x1x4sets
Last set has me pissed and discouraged. Don't know what to do. Short arms and fat gut make pulling difficult. I've been training it more but nothing. Was told to work lockout strength again, was told to try to move my grip out alittle wider. Something I'm going to fix before this year is over. I'm going to work my ass off after this meet to get to 700. at least that would be a little more respectable than 600.

standing cable crunches 2x25

Brian Hopper
01-16-2010, 08:22 PM
Hey brother, I feel your pain. I have short arms and a big gut also....haha!!!! I have been fighting for 700 for a long time now, and its starting to suck a**!!! After looking over my last deadlift, it seems as thought I might be standing to close to the bar. Tuesday when I attempted 700 for set, I got the bar caught on my right knee. When we moved on to block pulls, other people were starting to notice the bar getting caught on knee again. So next time we pull again, im gonna step back about 3-4" from the bar and give that a try. Then its gonna be a suit that isnt so high tech, or maybe just briefs.

t gale
01-18-2010, 08:06 PM
Bench night
Wasn't looking forward to this night at all. Shoulders have been sore for weeks now, but meet is coming fast. Figured I'd work light, but Rock pushed me and turned out I had good night.
135x5
225x3
315x2
405x1
dbl ply 54 rage x (shirt washing helped plus extra weight didn't hurt.
545x3(2brd)
605x3(1brd)
650x1(1brd)
675x1(1brd)
675x3(3brd)

shirt off(dbl purple minis)to a 3brd
315x10
405x5
was very happy with tonite. Things are coming around. Said I was rotating my shoulders out again, not sure if that was because of the pain, or cause of my pain. weight was 262:eek:,little too high.

Barbaccio
01-19-2010, 05:42 AM
262.
HAHAHAHAHAHAHHAHAHAH
Seriously, you've looked great on the bench lately. Just need to make sure you can bloat the hell out of yourself to get back up to that weight in order to bench big. The more I think about it the more I think it's your weight that's gonna cause you problems.

Brian Hopper
01-19-2010, 09:05 AM
Nice board work!!!

Geometheus
01-19-2010, 01:08 PM
Take care of those shoulders you got some big numbers in your future.

This is a great journal.

BUMP

t gale
01-20-2010, 08:10 PM
Thank you Geo and Hopper. Tone, Fu. You saw i weighed 255 today.

Pulled against dbl mini (standing on 45lb plate)
135x3
225x3x6sets Tried 1 conv. felt like hell

rack pull above knee against dbl average bands
225x3
315x3
405x3x2
495x2
495x1 missed second at lockout

All four of these where done for 3setx10
front raises
pull thrus
lat pulldowns
facepulls
and yes my weight today was 255!!!

Brian C
01-22-2010, 06:32 PM
Somebody's gonna kill 700 in know time..Great sh1t bro

Brian Hopper
01-23-2010, 12:22 AM
Nice rack pulls Tim!!!

t gale
01-23-2010, 03:07 PM
Squat day in maryland with dynamo crew.
Thank you bri c and hop.
free squat
warmup to 525 with briefs
615 and 705 suit on straps down.
straps up
795x1
845x1
885x1 with knee wraps (best set, 1 inch high at most, came a little forward in hole)
called it there.

dead (raw)
225x3
315x3
405x1
495x1stiff-legged
all sumo, so for next weight asked them to watch and see which way looked better.
585x1 sumo slow
585x1 conv felt better and looked
635x1
655x1 (20lb pr. was very happy to pull this, not to mention raw)
So back to conv, again. See what happens now, try pulling with briefs maybe in couple weeks (at least opener and see how it is)

Brian Hopper
01-23-2010, 06:27 PM
Good job on the PR!!!!

Brian Hopper
01-23-2010, 06:28 PM
Are you gonna just use briefs and a singlet or use a brief/suit combo to pull conventional?

Geometheus
01-23-2010, 09:40 PM
VERY nice pull ! Good work on a new PR.

Coke
01-24-2010, 01:02 AM
Wow, that's impressive and over the top Tim!!

t gale
01-24-2010, 08:40 AM
Thank you Geo and Cocoa.
Hop, I don't have a conv, suit I pull in. Going to see if I can use just briefs and singlet. Not sure though. may end up staying raw because gear tends to throw me out of my groove and have a struggle feeling right. I have few more weks to play with it, so see what happens.

Brian C
01-24-2010, 09:59 AM
Pulls are looking killer bro, same with squats. Hoping to rejoin the crew very soon and make a few Maryland trips

sambone
01-24-2010, 10:08 AM
That 655 was badass and I'll go ahead and say that you had more in you. Maybe pulling sumo for so long helped your conventional out. Well either way you're a beast and 655 raw is no joke, and either are you. Big numbers are gonna fall on feb 20th. Good work Tim.

t gale
01-26-2010, 03:13 PM
Thanks Bri c and Sam.
yesterday bench
barx10
135x8
225x3
315x2
405x2
495x3(3brd)
shirt on 54 ragex dbl
605x1 (2brd)
635x1 to chest (probably feb 20th opener).
Called it there. My back was beat up, so my arch was worse than usual. Decided to call it there (with the help of Tone). No need to hurt myself, I'll push a little more next week.

tri pushdowns with green bands 2x25

t gale
01-31-2010, 08:37 PM
quick update.
I'm in my pre meet phase. Which means I only train 3 days a week and wed is all out access day so probably won't be keeping up on journal too much right now.
Saturday weather messed my usual training day up. So had to stay local. any way pulled first.
deads up to 635x1 (in briefs)
I'm thinking I may be better of just pulling raw.

Box squat with blue bands.
barx5
135x5
225x3
315x2
405x2x1
455x2x2
475x2
495x5
Felt pretty good.

sldl with dbs 35x12x3

Done I got called into work like 2 mins after my last set. Probably 1 last squat session before meet.

sambone
02-01-2010, 07:27 AM
I think you're right about the raw thing. You pull slows up at the top because you always catch your hand. It looks like you get alittle pop but doesn't seem worth it by how bad it hurts you at the top.

Brian Hopper
02-01-2010, 08:51 AM
Thanks Bri c and Sam.
yesterday bench
barx10
135x8
225x3
315x2
405x2
495x3(3brd)
shirt on 54 ragex dbl
605x1 (2brd)
635x1 to chest (probably feb 20th opener).
Called it there. My back was beat up, so my arch was worse than usual. Decided to call it there (with the help of Tone). No need to hurt myself, I'll push a little more next week.

tri pushdowns with green bands 2x25

Nice opener!!!

t gale
02-01-2010, 07:08 PM
Hey thank you Hop.
tonite was bench nite.
bar x5
135x5
225x3
315x3
405x3
here comes stupid part. Shirt on :tuttut:
585x1 (3brd) felt super heavy need something in between from now on.
Went to opener
635x1 weight flew. crew said go up.
660x1 crew said still looked easy. New opener.
705x1 (2 brd) felt heavy and slow but they said flew.
Very happy and stoked with tonite considering back was still fried from other day.:confused:

Beaker
02-02-2010, 07:07 PM
great lifts last night mr strong. in my expert oppinion your 705 did really move quick, but i'll keep my advice giving to a minimum.

Brian Hopper
02-02-2010, 09:33 PM
Hey thank you Hop.
tonite was bench nite.
bar x5
135x5
225x3
315x3
405x3
here comes stupid part. Shirt on :tuttut:
585x1 (3brd) felt super heavy need something in between from now on.
Went to opener
635x1 weight flew. crew said go up.
660x1 crew said still looked easy. New opener.
705x1 (2 brd) felt heavy and slow but they said flew.
Very happy and stoked with tonite considering back was still fried from other day.:confused:

Besides that big jump in weight, nice raw and shirt work!!! So you plan on bumping up your opener?

t gale
02-11-2010, 02:11 PM
Ok. New Jersey sucks it's the new alaska. I have worked 72 hours snow OT, plus my regular shift these last two weeks. Was able to get my openers in thankg god though. I've been very tired and weights are still feeling easy. will be going to the gym a few times before my feb 20 meet, just to get blood flowing, but mostly because i like getting in there and hanging with the boys. my weight is about 256 so will start my drop phase sunday. We have set my openers at 860 s/ 660 b/ and 635 d/. main goal a month ago was 2200, but the way training has been going 2250-2300 is my new goal.

Brian C
02-19-2010, 09:02 AM
Kill it tomorrow bro, best of luck.

t gale
02-22-2010, 11:03 PM
Meet update
My how things can change fast. Feb 11 I felt awesome, then came 9 days of hell. Snowed like crazy and i ended up working 72 hours snow ot. in those 2 weeks. Also discovered I have sleep apnea, (that's why I'm updating so late, can't get use to the stupid machine. I just got it today.)Thursday was considering calling my meet off, but then figured I would be pissed at myself if i didn't try. So i went drove up thursday about 248lbs, weigh-ins were going to be at 10 next day figured I would be ok. Wasn't counting on only getting 3 hrs sleep. ok enough crying. struggled and made weight 241.2.
Saturday woke up feeling weak and light headed, figured i would snap out of it. I went through squat warm ups and after taking 795 decided to drop my openers.
Squat 1st -800 no wraps down slow up slower. good lift
2nd-855 wraps figured at least a 5lb meet pr for the day. would be ok. good lift
3rd -900 wrapped. think i moved it about 4 inches out of the whole and told them take it. no good

bench 1st-635 also dropped opener here. good lift but slow from 3 brd up.
2nd-675 pushed it to about 2 brd height and nothing. no good.
called it there figured save something for pull. 675 wasn't moving today.

dead 1st-600 felt ok.
2nd-640. again figured at least let me get another 5lb meet pr. good lift
3rd-660. it was a struggle but a good pull for me on any day. good lift
total 2150. small meet pr. 15lb. and a 25lb dead pr. For the way I felt going into this meet I'll take it. I proved alot to myself that day and fought for every lb. no lift came easy at this meet.
So now I rest up and get back to training next week, try to learn to sleep again, and make an effort to keep weight under control.

t gale
02-22-2010, 11:09 PM
Meet update
My how things can change fast. Feb 11 I felt awesome, then came 9 days of hell. Snowed like crazy and i ended up working 72 hours snow ot. in those 2 weeks. Also discovered I have sleep apnea, (that's why I'm updating so late, can't get use to the stupid machine. I just got it today.)Thursday was considering calling my meet off, but then figured I would be pissed at myself if i didn't try. So i went drove up thursday about 248lbs, weigh-ins were going to be at 10 next day figured I would be ok. Wasn't counting on only getting 3 hrs sleep. ok enough crying. struggled and made weight 241.2.
Saturday woke up feeling weak and light headed, figured i would snap out of it. I went through squat warm ups and after taking 795 decided to drop my openers.
Squat 1st -800 no wraps down slow up slower. good lift
2nd-855 wraps figured at least a 5lb meet pr for the day. would be ok. good lift
3rd -900 wrapped. think i moved it about 4 inches out of the whole and told them take it. no good

bench 1st-635 also dropped opener here. good lift but slow from 3 brd up.
2nd-675 pushed it to about 2 brd height and nothing. no good.
called it there figured save something for pull. 675 wasn't moving today.

dead 1st-600 felt ok.
2nd-640. again figured at least let me get another 5lb meet pr. good lift
3rd-660. it was a struggle but a good pull for me on any day. good lift
total 2150. small meet pr. 15lb. and a 25lb dead pr. For the way I felt going into this meet I'll take it. I proved alot to myself that day and fought for every lb. no lift came easy at this meet.
So now I rest up and get back to training next week, try to learn to sleep again, and make an effort to keep weight under control.

Coke
02-23-2010, 07:34 AM
Glad you decided to get in there and compete under the ciricumstances, did very well with new PRs too...makes you wonder what will happen next time out when you are 100%.

Brian C
02-23-2010, 11:20 AM
Congrats Tim! Feeling like sh1t and still hitting a small PR is still a great showing.

Barbaccio
02-23-2010, 12:05 PM
He is SO understated. You have no idea how bad he felt, what he looked like, or the sh1t he went through. The guy totalled 2150 on a VERY BAD DAY. It's gonna be scary when he gets his apnea under control. I still think it's amazing that I train with one of the best 242'ers in the world.

Beaker
03-04-2010, 06:50 PM
Looks like youre having some fun in the gym again Tim. I didnt see you lift wed but you looked happy and healthy afterward.

IDK if youve done 5-3-1 before but I think youll like it a lot, its cool to have structure and a set mission when you hit the gym. I like that all 4 of us are doing 531, it inspires a little bit of friendly competition within the group.

see you in the gym

Geometheus
03-04-2010, 10:29 PM
Good work ont he new meet PRs. Given the situation it is impressive to say the least that you were able to keep with it despite all the obsticles thrown at you.

NickAus
03-05-2010, 03:28 AM
Inspiring stuff hitting a PR while in a bad state, great work in here!

t gale
03-09-2010, 08:30 PM
Thank you everyone. After a horrible week leading up to meet, and a bad showing (in my eyes )at the meet, wasn"t sure where I was heading. Week or 2 before meet found out I had sleep apnea which still to this point is giving me some issues. I'm still not used to cpap. I have had the machine for about 2 weeks, and last week was sick so really didn't even attempt to use machine.
2 weeks before meet my weight was about 265 and i was having hard time breathing and just felt uncomfortable doing just about anything. Since then I have my weight down to 239 and am feeling and looking a whole lot better. So now at cross roads do I want to keep dropping and make a run at 220 or stay in the 235-245 range:confused:.
Definitely motivated to train now. took 1 week off after meet and this is my second week of training. Some drop off in strength, but more factors than just weight loss. So until I figure what weight class I'm staying with 3 day a week training. Saturday squatting, Monday bench and dead on wednesdays. Looking forward to pulling, trying 5/3/1 for deadlift.

t gale
03-10-2010, 07:21 PM
ok, pulled today.
135x8,5
225x3
315x3
370x3
425x3
480x10(very happy with this. pretty sure it was a rep pr)

100lb db rows 3x10
box jumps only 2 rounds of 20 on 10 off. out of shape bad.

sit up challenge Tone showed me at home.

Barbaccio
03-11-2010, 05:20 AM
You look alot better buddy. You'll be strong at any weight class. 2200 at 220 would be a nice achievable goal for you!

t gale
03-12-2010, 10:27 AM
Thank you for your encouragement once again Tone. Will be tough mentally and physically to get there though.
Sorry for sneaking in extra workout, but i need it.(haha)

power cleans (to get loose)135x12
Lat pulldowns wide grip 3x15
close grip 3x10
face pulls 3x12
tri pushdowns 2x25
hammer curls 2x12

30 mins in treadmill. tried to keep heart rate less than 130 whole time. speed 3.3 inc 4.0
wt. still 239

t gale
03-13-2010, 11:55 AM
saturday training in maryland.
my weight was 238. pleased with that. feeling healthier.
Box squat w/blue band
135,225x3
325x2x4sets
375x2x2
415x2x2
465x2
505x1

speed pull (quad minis)
315x1x4sets
365x1x4

2 sets of standing cable crunches.

Coke
03-13-2010, 12:35 PM
Box squats are super Tim.

Brian Hopper
03-13-2010, 09:08 PM
Hey Tim, im sorry to hear that things didn't go your way at your meet. But at least you walked away with some PR's brother!!!! By the way your come back training is looking pretty good. So I see you are interested in trying the 220's!!!! I thought about it, but I don't think I can drop the weight from where im at now. This past meet I lost 15lbs to weigh in @242 and it sucked. So I would need to walk around at least 225-230lbs for me to lift in the 220's. Best of luck to you either way!!!

Barbaccio
03-14-2010, 08:59 AM
Hopper, you wouldn't believe him to see him in person. He was 263 at his heaviest before the meet. Bloated as hell, looked terrible and sick all the time. All the stress of the job, sleep apnea, etc. Now he's down to 239 without really even trying. I think he could make the 220's. Wouldn't be completely easy, but it wouldn't be a huge struggle either. His strength is still there and the 505 w/ blue band went up easy. It's easy to stay motivated when you have that caliber of lifter next to you in the gym day after day. The guy is scary and really has no idea how strong he is.

Brian C
03-14-2010, 02:01 PM
Tim, you really are an inspiration. Your training and strength is nothing short of amazing. Im glad to have met you and the rest of the guys. Now that I have weekends off, I look forward to being able to squat with you guys. I have a lot to learn and some of the best guys in the world to learn from. I know its been awhile since ive been around, but its not because I didnt want to be there. As we all know, sometimes this sh1t takes a back seat to the family. I finally have things in order and can start back training with all you at Rocks. See you soon bro.

t gale
03-14-2010, 06:34 PM
Thank you Cocoa.
Yeah Hopp thank you **** was bad there for me for a little while, but thanks to many different factors, including good training partners, and best friend(Tone) to help pick me up and having patence with me . I'm back to training and thinking I may be able to pull a 220 meet or 2 out of my ass.
Thank you Brian C for your kind words. I totally was there with family stuff also. Tough to keep everything in check.
Finally Tone you motivate and keep me inspired and pushing forward all the time. It has been my honor to have met you and watch you change in many ways also.

t gale
03-15-2010, 08:23 PM
Bench night.
135x5
225x3
315x3
405x2
52 rage x on. still a little tight but still losing weight. I was 237lbs tonite.
495x3(2 brd)
545x3(1 brd)
605x2(1/2 brd)
Everything felt pretty heavy tonite.

cgbp
275 x3 with dbl purple minis
275 x5 to 2 brd
315 x8 with dbl purle minis reg grip

purple band ext 1 x25

Barbaccio
03-15-2010, 08:37 PM
Good night for you man. Definitely need to adapt to the new (lower) weight but your strength is still there. You're gonna do some sick sh1t at 220 man. Thanks for all the help tonight. Benching is easy when I don't have to worry about anything else.

Brian Hopper
03-16-2010, 08:42 AM
Bench night.
135x5
225x3
315x3
405x2
52 rage x on. still a little tight but still losing weight. I was 237lbs tonite.
495x3(2 brd)
545x3(1 brd)
605x2(1/2 brd)
Everything felt pretty heavy tonite.

cgbp
275 x3 with dbl purple minis
275 x5 to 2 brd
315 x8 with dbl purle minis reg grip

purple band ext 1 x25

Looks like you guys had an awesome bench night. Good job on the shirt work!!!!

t gale
03-17-2010, 07:11 PM
thanks Tone and Hopp. I'm lucky to have very good crews around me always. So it's easy to stay motivated and push.
Super wide sldl sumo style
135x5
235x3,5
325x5
415x5
465x5 (hard, last one i was all over)

rack pulls-from right above knee
405x5
495x5
585x3
635x5(used straps)
675x2(used straps again)

assisted pull-ups(70lbs of assistance)
30 total reps

Coke
03-18-2010, 08:52 PM
I'm lucky to have very good crews around me always. So it's easy to stay motivated and push.

No joke, you guys all rock!!

Brian Hopper
03-19-2010, 09:41 AM
Nice work on the sumo SLDL, I tried those before and I really liked them. Next time I do SLDL, I might go ahead and do those instead to change things up.

t gale
03-21-2010, 08:43 AM
Thank you Cocoa. yeah Hopp those pulls are crazy hard.
Saturday training.
box squats w/ blue bands(with buffalo bar)
barx5
145x5
235x3
325x2
415x2 (ok little to fast)
325x2x3set
375x2x2
415x2
465x1
235x15 (close stance)

speed pulls (conv w dbl minis)
225x5x2sets
315x3x2sets
365x3x3

ghr 3x8
standing cable crunches 3x20
Squats are down, need to get use to smaller self. However I feel my pull is definetly making progress.
Weighed 235 yesterday morning. Need to plan a definite meet before summer gets here. Figure i need to get my weight between 228 and 232 a week away from meet i plan for a comfortable cut. Been about the same weight for a week now(without any real cardio, so not to worried).

Brian Hopper
03-21-2010, 02:35 PM
Are you doing any type of cardio to maintain your weight?

t gale
03-21-2010, 05:39 PM
I haven't really started getting into the cardio too much yet Hopp. Just trying to watch what i"m eating and not consuming so much food is helping. Trying to spend more time with my wife and son, however it may be time to throw in a couple morning cardio sessions a week. Diet can only do so much. Plus need to throw in some Tabatas they are tough as hell.

Brian Hopper
03-21-2010, 07:45 PM
I'm pretty much doing the same thing, and I'm also thinking about adding in some cardio. What is Tabatas? I have seen alot of lifters doing it.

t gale
03-22-2010, 10:24 AM
We took these from Vin D. My understanding is u pick any exercise at the end of your workout(eg on squat day db thrusts or front squats) chose a weight that is very light for you. You do reps for 20 seconds, rest for 10 secs(this is considered a round) doing this for 8 rounds or toal of 4 mins. It is supposed to target fat loss without muscle loss.
It is extremely taxing though, think Vin does it with 2 to 4 different exercises. This will definetly get your cardio endurance up! Hope I explained this right, but if still unsure I would just hit Vin up and he would probably explain it better

Brian Hopper
03-22-2010, 07:52 PM
Thanks Tim, that looks pretty interesting. There are so many things I want to try out.

t gale
03-27-2010, 11:35 AM
No prob hopp.
Nothing good really going on this week. best thing was my weight stayed at or below 235 all week!:clap:
Monday put shirt on for 1 set and had pain in shoulder so stopped.
Wed pulled. conv pull 5/3/1 week
405x5 455x3 and 505 for 8. pretty happy with last set.

today trained in maryland.
Box squat w/blue bands
barx5
135x3
225x2
315x2x3sets
365x2x3
415x2x2
465x2
225x15 with narrow stance.

Really feeling beat up lately, even though not doing much. have many aches and pains. we'll see how this week goes. Would like to get weight near 232 by next weekend.:eek:

sambone
03-29-2010, 07:42 AM
I'm right there with you Tim. My shoulder is acting up, I think it has to do with the weather. Try upping the healthy fats. Buy yourself a bottle of flaxseed oil and take a couple tablespoons in the morning and night. See you tonight bud.

akwcu
03-29-2010, 03:53 PM
tim nice job sat

Brian Hopper
03-29-2010, 08:15 PM
Nice job Tim on the 505x8!!!! I just started the 5/3/1 on my bench.

t gale
03-29-2010, 09:35 PM
Thank you Adam, and thank you Hopp. good luck with 5/3/1/. i really like for raw lifts
tonite bench nite.
135x5
225x3
315x3
365x3
shirt on
495x3 (3brd)
585x2 (2brd)
635x2 (1 brd)
675x2 (2 brd)

band tri ext 2x25
Was pretty happy with training tonite. Shoulder was still little sore,but was able to get a good push tonite. Weight was 237 tonite, yesterday went to shore with wife and cheated on diet more than i should have..

t gale
03-31-2010, 09:03 PM
dead day
wad supposed to be deload, but was feeling froggy.
conv. pull
135x5
225x3
315x3
405x1
495x1
585x1(harder than should have been)
put single ply suit on
635x0 (almost locked out, but lot of hitching and couldn't finish)
635x0 tried again this time right above knee and crapped out.

sldl
275x12x2sets
275x8x2sets add green bands around feet and neck. focused on firing hips thru at top.

shoulder rehab at home 3 rds.

really need to focus on lockout strength. Also missing alot of belly is going to change form a little.

t gale
04-03-2010, 11:49 AM
training day in maryland.
Woke up and weighted in at 234.6 this morning. figured I would free squat since I haven't free squatted since Feb 20th.
bar xmillion
briefs and suit.straps down(boss 48 briefs and suit new slimmer size. haha)
255x3
345x3
435x2
545x1
635x1
685x1 straps up
725x1
Called it there. figured why push it more. felt heavy as hell.

pulled conv. raw.
225x1
315x1
405x1
495x3
545x3
I wanted to pull against bands, but majority rules. Will definetly use bands wedn. Had ok day, 725 was way less than I would have liked but will work back up in no time.

Coke
04-03-2010, 04:30 PM
That is some outstanding lifting bro!!

Beaker
04-03-2010, 06:34 PM
nice lifting slim tim.

it boggles my mind how you guys make 500-600 look light and squatting 725 is a "bad day" lol.

sambone
04-05-2010, 10:34 AM
Tim you haven't had any heavy weight on your back in awhile. Once you take 700-800+ a few times it'll feel like nothing again. Gotta get that CNS adjusted. I can't imagine taking out 700+ right now, I'd have the shakes for 2 days.

t gale
04-10-2010, 04:29 PM
Hello nothing really to report about training. Just another lack-luster week of training. Strength is still missing, my weight is 238 today so that has to be worked on.
low lights
monday bench- 635 for 2sets of singles
wednesday-conv pulls against bands, then straight weight off of 4in blocks for doubles(455 last set)
sat- squat training-worked up to 755(yahoo) for 3sets of singles.:boring::

Ok, here's my thought wanted to do Ipa world's meet end of june, however don't think financially this is going to work. So there is a meet 10 mins from my house ( still IPA)on may 15th. All though don't think I'll put up great numbers, this would be a good time to take a shot at making 220 class, without putting out alot of cash out. So may go against the advice of training partners:omg:, and just let it fly, and leave my broken ego at home.

Brian Hopper
04-10-2010, 08:04 PM
Tim, just do what you think is best for you. My situation is sort of the same. I am REALLY wanting to go compete at the APF Senior Nationals in Chicago, but financially I can't do it and it pisses me off. The level of competition that is going to be there is crazy. Are you lacking any drive and motivation now that you are at a lighter weight?

t gale
04-11-2010, 06:56 PM
Yo what's up Hopp? no my motivation and drive are there. Only real issue is strength isn't there right now. Oh and another problem is learning new leverages. I have lost over 4 inches around midsection(that is what i missing most with my squat). I need to train my core more often and with more focus then before.
Also I keep having trouble keeping my left shoulder healthy. Other than that my head and heart are there.
Main thing I need to remember is I do this sport for me. I will never be a Panora, Chuck V, or Frankl, but I do want to be the best I can be.I want to keep adding to my total, and learning new things. I will definetly be using this meet as a new learning experience.

Brian Hopper
04-11-2010, 08:49 PM
That's cool man, i'm sure I will be experiencing the same thing whenever I start to lose weight. My wife is wanting to lose some weight and start eating better and I don't really want her doing it by herself. So I told her that I will do the same so she has a partner and won't be alone. I have a big belly for my frame and weight so i'm sure I will notice alot when it shrinks...haha!!!!

t gale
04-16-2010, 01:26 PM
Hey thanks Hopp, and good luck with your weight lose if u go for it. And good luck to your wife also.
This weeks training so far has been ok.
monday nite bench worked up to 635 to 1/2 board. felt ok.

wed-pulled- with str. weight on the 6 in blocks pulled 600x3. then (right above knee)rack lockouts against mon. minis 635x2. Again pretty happy with that.

My weight is still at 235-237 everyday even though my diet hasn't been so strict. so happy about that, but with only month from meet left need to clean it up a little bit.(meaning no oreos in middle of the night):evillaugh:haha. I knew you would enjoy that Tone.

Need to put together a good squat day tomorrow to get some confidence building going into these last couple of weeks.:eek:

DGabe24
04-16-2010, 04:10 PM
Sounds like a pretty good week all around man, glad to hear things are goin good.

Give those squats hell Tim.

t gale
04-17-2010, 01:00 PM
Thanks Dave.
today's training in maryland
free squat with boss brief suit combo straps down
255x3
345x3
435x1
525x1
615x1
705x1
745x1 straps up 1 to 2in high
765x1 1 inch
765x1 hit depth. finally

conv. raw dead(should have skipped these until wed
225x2
315x1
405x1
495x1
585x1(felt back tighten up so called it)

weight was at 236 in morning. my squat blows right now but being smaller with less belly my form is a mess. every rep is different.

Brian Hopper
04-17-2010, 01:19 PM
Give it time Tim, it will all come back and you will be hitting a 10x bodyweight total soon!!!!!

Coke
04-17-2010, 08:42 PM
Give it time Tim, it will all come back and you will be hitting a 10x bodyweight total soon!!!!!

No doubt, time is the key - keep at it Tim.

akwcu
04-17-2010, 09:37 PM
nice squatting tim. solid

t gale
04-22-2010, 12:45 PM
Thank you Adam, Cocoa, and Hopp. This is my weely report, i know very lazy with journal lately, but not too excited to see my numbers written down in front of me. Anyone who reads this journal probably already knows this but I'm extremely hard on my self. I never feel that I have done good enough(this is what keeps me going I guess). Trying not to do this this meet. As long as I'm close to or above my best total/bodyweight ratio(2150/242) then I guess doing this meet was not a total waste. But I'm looking forward to the challenge of making weight and seeing where i caan go. Sorry side tracked.
bench night went sh***y. 635x0 felt like i had nothing in the hole. felt like everything collapsed.
Wed-pull day. hard to believe but really only lift going ok right now.
pulled conv. right below knee. worked up to 685x1 (pr)
stood on 4in block 405x3x3
gm's against bands. 3x15(last set was blue and green band.
then some ab sh**
weight still holding steady. this morning 235.3

Brian Hopper
04-22-2010, 09:08 PM
Have you thought about just taking a break from all the heavy gear training and let yourself get use to the lighter body weight? IMO, it sounds like you might need to sort of lay off the heavy stuff and get your mind right. Start working on your raw strength and once you feel stronger at the lighter body weight, then start throwing on the gear and focus on a meet. But in the end, nobody knows your body better then yourself.

akwcu
04-23-2010, 12:01 AM
tim pro am qualifying total for aug. pro am is lowered from 2200 to 2150 so u qualify as a pro, that would be great to see u on the big stage.

Brian C
04-23-2010, 09:53 AM
Hey Tim. Your training looks super bro, dont be so hard on yourself( I know easier said then done). Your a great inspiration for us little guys whether you know it or not.

t gale
04-24-2010, 02:01 PM
Thank you Hopp, but feeling better every day. Thank you for the encouragement Adam but probably won't be happening this year. And thank you Brian C, even though undeserved.
Squat training in maryland.
2 weeks left of training so figured to layoff the free squat a week and wait til next week to hit opener.
box squat with blue bands(briefs only)
325x2x4sets
365x2x2sets
325x6

speed pulls 315x1x5sets
365x1x3

standing cable crunches 3x12
Feeling good, seem to have my head on straight still, and training has been getting better. my weight today was 233.4. feeling healthy, and seem to have much more energy.

Brian Hopper
04-24-2010, 04:55 PM
I'm glad to see your feeling better and your training is getting better. What are your planned openers???

t gale
04-24-2010, 08:42 PM
Not totally sure. The lose in weight has also taken some strength. So might look like 730to 750 squat/585to615 bench/ and dead maybe 625to650.

Brian Hopper
04-24-2010, 10:04 PM
Not totally sure. The lose in weight has also taken some strength. So might look like 730to 750 squat/585to615 bench/ and dead maybe 625to650.

Those are still some good openers.

t gale
04-26-2010, 08:01 PM
Thanks again, hopefully soon I can get use to less support in the whole squatting, and missing the belly which was probably equal to at the very least a 1brd. then i'll be ok. none of my bench shirts are fitting right, so tonite tried someone else's dbl ply phenom.(at end of night everyone agreed the shirt was probably a size or two too big.
135x3
225x3
315x2
360x1
shirt on 500x1 to chest
545x1 "
585x1 "
605x0 missed grooved took it too low on belly

3sets of band ext 60 total reps
hammer curls 2x10
cg lat pulldowns 3x12

Shirt was fast coming down which i know will help. Probably order 1 after this meet, after getting shoulder looked at, and after i make up my mind what i'm doing with my weight. Probably going to stay between 235 and 240. All in all ready for meet to get here.

t gale
04-29-2010, 12:16 PM
Last nights dead training
raw conv pull, standing on 4in block
135x3
225x3
315x3
365x3
415x3
455x3
495x2
495x3
495x5(had a few left, but why push this close to meet. Only did 5 because of some one **** talking on me)

band gms
blue bandx15
blue+green x15,15

core **** at home. My weight this morning was 231.8, time to relax and enjoy eating a little bit. too far out for this weight.

Coke
04-29-2010, 03:58 PM
All is looking very well Tim, nice job.

Brian Hopper
04-29-2010, 08:21 PM
Nice DL training, i'm sure cutting weight shouldn't be a problem if your already at 231.

Brian Hopper
04-29-2010, 08:22 PM
How many weeks out are you?

akwcu
04-29-2010, 08:35 PM
great deadlifting timmay!

t gale
04-30-2010, 04:08 AM
Thanks Hopp. I'm about 2 weeks out, and can't ait for it to get here. Thanks Adam, c u May 8th and good luck. Also that you Cocoa

Brian Hopper
04-30-2010, 08:17 AM
That's cool, i'm sure you will be fine and ready to rock on game day!!!!

t gale
05-03-2010, 10:45 AM
Thanks Hopp. yeah not to worried about dropping the weight, it's putting it back on that's always the problem.
Couldn't train on my usual saturday, so trained on sunday.
squat opener
barxmilli
briefs on
255x3
345x3
435x2
525x1
615x1
suit on
705x1 straps down
760x1 straps up but loose(probably too loose) went ok. could have been faster.

decided to try to pull
315x2
405x1
495x1
585x1x2(1st set bar hit my suit and stopped moving, 2nd set back was rounded and didn't lockout)
635x0 like a jackass tried this anyway. should have called it. i was tired, sore and not feeling it.Pulled heavy wed.
After this set as time went on I could feel my back getting tighter. today was brutal getting out of bed, couldn't stand straight up, walking hurt. But I have been icing and taking motrin(as advised by J. Rock) and starting to feel better.
Saturday morning my weight was 231, but after tons of good food at son's party and not caring about what I ate over the weekend my weight is back up to 234.6 this morning.

Brian Hopper
05-03-2010, 07:19 PM
Damn bro, I hope that back gets better in time for the meet. Nice work on the squat opener!!!!! The good thing is, no matter what you lift at this meet, it's going to be a PR at a new weight class.

akwcu
05-03-2010, 09:21 PM
tim whats the info for your meet?

akwcu
05-03-2010, 09:21 PM
nevermin found you on the roster south jersey rumble

t gale
05-04-2010, 07:17 AM
Thanks Hopp and Adam. Any way 11 days out and weight is 235 this morning. If you asked me yesterday is was done, but today is feeling a little better and have hope I'll be fine with rest. Thanks for intrest. Mostly going to post everyday just to keep record of my weight for next time.

Brian Hopper
05-04-2010, 09:27 AM
I'm looking forward to seeing how well you do!!!!!

t gale
05-06-2010, 11:24 AM
Thanks again Hopp. 9 days out weight was 233 this morning.
I went to my chirop last night, he tortured the hell out of me. Felt like hell when i got home. However this morning was my best morning this week. Still alot of tightness all on the right lower back but has me optimistic. still 50/50. Just for laughs cut half the lawn today to kind of ease everything with the wife.(haha)

t gale
05-09-2010, 11:09 AM
Ok so last few days i ate whatever and whenever getting ready for cut. Starting cut today, starting weight of 236.2. Also back is feeling alot better. getting some confidence back that my back will be fine for the meet. I went to a meet yesterday to cheer on and help partners.
Mike ski (a52 yr old man) squatted an amazing world record for masters, but also impressive for any age 625 raw at 242. think he finished with a 1575. amazing
adam kilne pulled at pr 725 at 308. also 21 yrs old he is an enormous mass of muscle and potential.
Big Tone barbaccio benched 765 so fast that i blinked and missed it. Then on last attempt went for 815lb :omg:threw it up fast but his wrist got a little behind his elbow which caused him to hit the rack to soon. (have all the confidence that he'll hit this number and more in next few weeks)
being at that meet got me real excited and ready for my meet.

Brian Hopper
05-09-2010, 12:52 PM
That sucks Tone missed that 815, but now it's your turn to get it together and set some PR's!!!!

t gale
05-13-2010, 05:46 AM
Thanks Hopp, I'm hoping for a good day. Anyway I'm now less than 48 hrs out frm weigh ins. my weight this morning was 227.1(wow haven't been this light in 2yrs. I had to step on the scale three times to make sure i was seeing it right.)Back is feeling alot better and I'm anxious for the meet.

Brian Hopper
05-13-2010, 08:52 AM
Sounds like you are right on track!!!!

t gale
05-14-2010, 06:45 AM
Thank you for taking intrest Hopp.
Alright I'm about 7hrs out from weigh in starving my ***off(literally). woke up at a reachable weight of 222.5. will probably begin sweating it out around 11. Not feeling too bad right now besides hungry.

sambone
05-14-2010, 10:33 AM
Good luck Tim! You're gonna crush **** tomorrow.

Brian Hopper
05-14-2010, 08:16 PM
Good luck Tim, I'm hopin you kick some ass brother!!!!!!

t gale
05-15-2010, 03:49 AM
Thanks hopp, and thanks again Sam you've been a big help as usual.
well after steamrooming it for about an hr and half i went to weigh in, both the gym scale and my house scale said 219, however meet scale had me right at 220 that god for that .25lb don't think i had much left to sweat. Ready to rock and roll, weight this morning was 233.7 not as high as i would have liked but i might be able to get in up alittle more. I like the extra weight mostly for the bench.

Brian Hopper
05-15-2010, 08:10 AM
Awesome you made weight, now go get some PR's!!!!!!!

t gale
05-15-2010, 08:21 PM
Ok so first meet at 220 is over. I didn't do as great as I wanted but i took some big jumps that just didn't pay off. and my deadlift just didn't show up today. the deadlift is the one lift i'm just not getting. I handle weight fast off the floor get to about 1 0r 2 inches from lockout and everything locks up and can't move.
squat
opener-765 felt good- 3 whites
sec -805 felt ok - also 3 whites
third -850 felt ok but lost stablity coming out of hole no good.
very close to where i thought

bench
opener -585- felt good nice and easy -3 whites
second-620- felt ok -3 whites
third -650- got it 5 or 6 inches off chest nothing
thought about 635 here so again close

dead
620 - took raw-easy enough- 3 whites
650_second guessed put on suit- no good couldn't lockout:confused:
650- again couldn't lockout:confused:
was very disappointed, dead training has been going well for me lately. not sure if i was tired, if the back issue i had a couple weeks ago screwed me up, or if i just over thought the damn thing, but i need help bad.

If i want any kind of big total i need to get this dead fixed and up to 7. probably not planning on another meet until oct or nov.

MikeSki
05-15-2010, 10:24 PM
Tim,

YOu did great and the fact that you had some back issues a few weeks ago and came back it just great too. You need a starting point in the 220's and now you got one and yes the jumps were big but if you decide to do it again (at 220) you got a good starting point ... unless you are going to try the 198lb class :omg:

Take the time off and don't be like the old here ... you just can't handle it.:tuttut:

akwcu
05-16-2010, 11:37 AM
t great job u made a big weight drop and almost made pro am total thats very strong. sorry i didnt make it, i need to do some lockout work too we should hit it hard saturays

Brian Hopper
05-16-2010, 04:05 PM
Tim, I'm sorry things didn't go your way. You still put up a nice total @220. Do you plan on lifting at 220 again? You definitley got me motivated to diet down to 220 and try to put a total up. Either way, nice work Tim!!!

t gale
05-17-2010, 07:46 PM
thank you mike and adam for all your support. thank you hopp for support. yes i definetly am going to do another meet at 220, probably in oct or nov. I want that 10x bodyweight. thinking 900/700/600 is definetly do able. hahaha!
mon bench night
bar x5
135x3
225x5x5

close grip to 2brd
255x8

switched to 3 brd
315x8
405x3 was feeling good until this set

purple band tri pushdown 1 x 40

start back on diet tomorrow. treated myself alittle too much for making weight. weight was 240 clothed tonite.
i really want to maintain about 235. I feel that is a healthy, good weight for me, and I could go either weight class from there.

Brian Hopper
05-17-2010, 08:13 PM
Back at it aleady, nice!!!!!!!

Coke
05-18-2010, 06:50 PM
Back at it aleady, nice!!!!!!!

No joke, lol.

t gale
05-19-2010, 08:10 PM
yeah back at it., hopp and cocoa. intended to keep it light.
squat with belt and knee sleeves
135x5
225x5
315x5
405x5
455x2,3
505x2
went heavy today but was feeling pretty good.
leg curls 2x20
leg ext 2x20

lat pulldowns 3x12
face pulls 3x10
seated rows 3x12
tri push 2x20
hammer curls 2x10
I felt pretty decent today. still have tightness in back, and left shoulder is hurting but i think more access will help with this.

Brian Hopper
05-19-2010, 08:32 PM
I like your new sig!!!!!!

MikeSki
05-20-2010, 07:07 AM
Tim,

the stuff I use is called "McTarnahans Alco-Gel", here is the place I get it at:

McTarnahans Alco-Gel (http://theharnessshoponline.com/index.php?main_page=product_info&products_id=234)

t gale
05-22-2010, 07:48 PM
Thanks Hopp, and thanks Ski for link.
today's training
Box squat w/blue band
bar x5
135x3
225x3
315x3x3sets
405x3x2sets
495x2
545x1

Rev. band deads raw with mons minis
135x3sumo
225x3sumo
315x3conv
405x3 "
495x2 "
585x2 "
675x1 " added light band
675x3 "
585x 6

Done. today's weight was 234.6, happy about this maintaining going nicely. Off to Tone's meet. That went AWESOME!

Brian Hopper
05-22-2010, 08:08 PM
Nice work Tim!!!

t gale
05-24-2010, 08:50 PM
Bench night
barx3 with 90lbs of chain
135x3 "
185x3 "
225x3 "
275x3 "
shirt on with 90lb of chains on all sets
405x3 (3brd)
455x3 (2brd)
495x2 (2brd)
i suck with shirt jacked so next 3 sets shirt was super jacked
455x2 (2brd)
495x2 (1brd) this set felt awesome.
545x1 (1brd) didn't hold it at top, pulled a Tone.

band tri pushdowns 2x20
Weight tonite was alittle high 240lb. i tend to cheat on diet on weekends:tuttut:. need to take it back down a little.

DGabe24
05-24-2010, 09:31 PM
Nice workout man. Do you feel better hanging around in the high 230's compared to your old, heavier weight? You seem just as strong as ever man, which is awesome.

sambone
05-24-2010, 11:15 PM
You look like you're finally starting to adapt to the lower body weight and it's scary! Looking strong as ever and I know you're really going to crush **** in your next meet. Oh and don't be sorry about pushing buttons, it got me fired up. A little kick in the ass :moon: is good for me every now and then. Thanks dude.

Brian Hopper
05-24-2010, 11:50 PM
Nice work Tim!!!!

Barbaccio
05-25-2010, 06:08 AM
Bastard. LOL. You look good. Now we just gotta get you used to the jacked shirt and you're set. You have a 700lb bench in you man. We will get you there no matter what it takes. 900/700/700 would be huge for you!

Brian Hopper
05-25-2010, 08:39 AM
Hell yeah, 900/700/700 @ 220 would be huge Tim!!!!!

Coke
05-25-2010, 03:28 PM
Superior lifting man, major props.

MikeSki
05-25-2010, 05:35 PM
Great work Tim!
It definitely motivated me tonight!!

t gale
05-25-2010, 05:46 PM
Thank you Hopp, Cocoa and Ski. thank you sam and glad to help you get fired up.
Tone (hahaha) thank you for helping me. And yes those numbers would be very huge for me.
Dave I feel pretty good now. trying to maintain weight between 235 and 240. Starting to notice strength is coming back nicely.
I'm trying to learn how to use gear alittle tighter right now. Also trying to work in some raw squatting and deads. Would also do raw bench more but until shoulder is fully healed not pushing that issue.

t gale
05-27-2010, 04:52 AM
wed training.
raw squat
barx 10
135x5
225x5
315x5
405x5x4sets

leg press(plate per side=pps)
1ppsx10
2 x10
3 x10
4 x10
5 x10
6 x10
7 x10
8 x10

prowler(alternating high and low handles each pass)
prowler 1 pass high and 1 low 40 feet
add 90 lbs
5 passes high 5 passes low at 40 feet.

done. need to figure out something else to do on wed, before i run myself into ground. i now remember i can't handle squatting twice a week. :tuttut:

t gale
05-27-2010, 06:29 PM
Well now my right knee is probably swollen to twice the size of left. Not soo much painfull as annoying. Getting very depressed and tired of all the injuries. Not really sure how many more i can handle training with.
Tonight's workout was a little bit of everything, at a faster pace, with high reps.

bent over rows 315x8x3set
db rows 70x12x3sets
did these next 3 movements together 3 sets of 7 reps per movement
side laterials
front raises
bent over laterials (all with 25lb db)
tri pushdowns 95x20x3sets
hammer curls 40x10xsets

Nice workout today, nothing to major, or heavy just enough to get blood pumping and heart racing.

Geometheus
05-27-2010, 07:47 PM
Sorry to hear about the knee injury. I hope your recovery is quick, you have a great journal in here.

Brian Hopper
05-27-2010, 08:03 PM
Damn Tim, I hope the knee heals up quick!!!!

akwcu
05-27-2010, 08:45 PM
tim what happened? was not aware u had knee problem?

t gale
05-29-2010, 01:27 PM
Thank you Geo and Hopp. Thank you Adam, Guess it was nothing major probably just did a little too much on raw day or something stupid(like i'm famous for), or maby part of getting older. Any way I've been icing the hell out of it since wednesday. So i decided to give it a go to.
We didn't train with usual crew, instead try a new place called Iron Sport in glenolden Pa. Was a pretty cool place with lots of great equippment. Was very close to home (less than 20 miles each way), and only took about 20 minutes to get to. However, didn't have the usual amount of help, or the usual amount of good coaching.

Box squat with 2 sets of chains
barx3
155x3
245x5
335x3 worked up to this set raw
385x2
425x2x2sets
475x2
515x2
565x2
took chains off and box away
605x1
655x1
both were little high

rev band deads with purple band
135x2
225x2
315x2
405x2
495x2
585x2
635x1
While doing these Tone noticed that once i get the weight above my knees that my knees tend to shoot forward.(advice if you have any would be appreciated)

Ghr 2x10
seated mach crunch 2x12

done. Pretty good day, i saw lots of cool training, had a good workout and traveled a third of the distance, saving both time and my car. Going to try to train there every other week if it's ok with Maryland crew.
Oh yeah, my weight this morning was 237.6. I'm ok with that just want to stay under 240 mark.

Coke
05-29-2010, 06:51 PM
That gym doesn't sound too bad, convenience matters a great deal during these harsh economic times.

t gale
06-01-2010, 06:34 AM
Missed Bench day, everyone had holiday stuff going on and local gym was only open til 2. So I took today off to go to Drs. to easy my mind about knee, hopefully they will send me for mri or something to easy my mind. Swelling isn't as bad as last week , but stiffness is still there. just want peace of mind cause no one wants to have doubt when squatting. So after that hopefully I can sneak in gym and get alittle bench work in.

Clorinator
06-01-2010, 10:03 PM
Get healthy man. The fact that you only weigh a tad more than me is scary. Motivating for sure.

t gale
06-05-2010, 12:03 PM
Ok, turns out knee is just tendonitis, so nothing major. i have to stretch it out more, which i really need to do more of anyway. still icing it everyday. Felt ok this morning so went ahead and trained.
SSB w/blue band
raw
barx5
155x5
245x3
briefs on
335x3x3sets
385x2x2sets
425x2
475x2
515x1 second rep started to lean over so spotter took it
545x1
225x15 moved feet in

speed pulls
225x3x2sets of sumo and conv
315x3 conv
405x3 "
415x3x4sets conv. felt good worked on form.

ghr 3x10
Need to watch diet closer, :tuttut: since can't do as much cardio right now cause of knee. Morning weight was 239.:eek:.

MikeSki
06-05-2010, 12:08 PM
Yea those chubby chechs are coming back just makes me want to pinch them. :evillaugh:

Nice lifting Tim as alway you are great inspiration to me thanks!

Brian Hopper
06-05-2010, 02:27 PM
Nice work with the squats and speed pulls Tim!!!!

t gale
06-07-2010, 08:00 PM
Bench nite.
barx10x2sets
135x5
225x3
315x3
405x1 slow and felt heavy
shirt on
495x3 (3brd)
585x3 (2brd)
635x1 (1 brd)
655x1 (1brd) tone jacked shirt a little
705x0miss(3brd) moved it about 4 inches then got loose or something.
shirt off
365x5(3brd with thumbs to smooth)
405x8(4brd pinkies to rings)

avg band pushdown 2x30
ss with facepull (avg band) 2x20

not a bad night. still feeling left shoulder, it has been along drawn out thing. Haven't been able to push my bench very hard. numbers are stalled or dropping and it's very frustrating.

t gale
06-09-2010, 05:09 PM
access day
elliptical 21 mins 2.05 miles 330 cals

bent over rows 225x15,12,8 30 sec break between sets
lat pulldowns and cgpulldowns ss 3x12
shoulders like boulders 3rds. of 8reps each movement
side lats
front raises
bent over lats
tri pushdowns
wide grips 3x12
rev pushdown 3x12 done right after the movement above
hammer curls 3x12
really quick and i thought good workout today. going to train like this on weds, until my knee is back to 100%.