View Full Version : North of Endor
09-19-2010, 02:55 PM
So, decided it was time to start keeping a more visible training log, as I try to take my lifting to the next level. I started off 7 years ago, training for h.s. football. Wound up making it to the CIS (canadian university football), however dozens of shoulder dislocations & separations and 8 diagnosed concussions over my highschool, summer league and college career wound up getting me an indefinite medical suspension, ending my career.
After a little over 18 months in powerlifting, ive amassed 12 CPF National records and 3 AWPC world junior records, and a best total of 886kgs, with a 341kg squat, 272.5kg bench press and a 272.5kg deadlift in the 125kg class at age 20.
This past summer, I decided to spend some time dropping weight, going from 295lbs (yes, im a dirty cheater and cut 20lbs to make weight) down to 265. I'm starting a Block Periodization program leading into next year's Nationals with the goal of pushing my total into the 2100's.
Tomorrow will be Week one of my first Accumulation phase. Today, I just did 2 rounds of Tabatas.
jumping jacks/ stepups
crunches/ mountain climbers/ jumping jacks/ stepups
09-20-2010, 09:19 PM
Week 1 Bench Accumulation
Messed around with a couple shirts beforehand (dropping 30 lbs changed my leverages more than i had expected, so finding some new gear has become important. so far, nothing's really working)
3 Board (based off of 75-80% of raw full range max)
120kgs x 5
140kg x 5
140kg x 5
JM Press (2-3 mins between sets)
70kg x 15,15,7
Band Pullaparts (15-20 seconds rest between)
Light band x 15,13,5
Band Pressdowns (15-30 seconds rest between)
Average x 17, 10, Light x 17
09-22-2010, 12:46 PM
(70% based off an estimated max of 475lbs)
These were all done beltless and chalkless (i hate commercial gyms!. 475 was a very conservative estimate of my conventional max, and these all felt way too light to have been right. I only ever pull sumo in meets, and havent pulled conventional in over a year. I wanted to add these back in because I know it is my weakest lift and I figure that strengthening my conv. pull will help my sumo in the long run.
Quasi-GHR (done on a 45 back raise... make due with what I have...)
09-22-2010, 01:43 PM
I like the name of your journal - lol
09-23-2010, 07:15 AM
haha thanks man. I got the nickname after one of my training partners, who is a little person, asked me to chalk his back and one of the guys yelled out "come on Wookie! Chalk the Ewok!" so i just kinda ran with it :P
09-23-2010, 07:57 AM
Too funny...Wish you luck on your current routine. Lots of guys doing blocks lately.
09-23-2010, 09:36 PM
Briefs & Belt
555x5 (70% of full gear max)
These all felt pretty good, and got more and more stable as I went. Key was treating each rep as a single, letting my air out and reseting between each rep, instead of trying to do all 5 on one breath. Tweaked something in my Right shoulder for a change, its been the left one thats been bugging me
385x3 (stumbled. Coach made me stop there. He knew my shoulder was bugging me, and my knees had been making weird noises all night so he wanted me to stop before i did something stupid and got hurt. Knowing me, he's right... i'm kinda pigheaded that way)
Banded Abs 50 reps, split into 3 or 4 sets
09-27-2010, 09:16 PM
Warmed up to 120kg
Band Pull Aparts
Chains were each about 4.5' Long, no idea on weight but it added up quickly at the top
09-27-2010, 10:15 PM
Strong stuff in here man, good lifting.
09-28-2010, 04:28 PM
Thanks man. Just checked out your log as well. Congrats on the weightloss, seems like its going real well!
09-28-2010, 08:45 PM
Yessir, it's going well. I can't weight to switch gears and get back to carb cycling.
09-29-2010, 01:45 PM
Decided to flip my upper body and deadlift days, since l found my back and trap tightness the day after really effected my squats.
Bodyweight today was down to 263. Grand total of 32lbs lost since May
Bench (weight in Lbs)
Wide Neutral Grip Pulldowns
5 sets, cant remember weights right now
Disappointed w/ today, especially the bench and military numbers.
09-29-2010, 01:53 PM
32lbs is excellent progress on your weight, looks like you've exceeded your goal of 265.
I read about bench being different with the weight loss but how about your deadlifts and squats?
09-29-2010, 03:39 PM
yeah, for the first time since 10th grade, making the 242's seems like a definite possibility. May have to update my goals, and take a shot at it at Nationals.
Bench has definitely been the lift effected the most by dropping weight. I did a 785 full gear squat a couple weeks before I started this log, when my weight was in the high 260's, which is above my meet pr of 751 @ 275 (Granted, I cut to 275 from 295 and didn't manage to re-hydrate back up in time. 817 was my best squat during the training cycle leading into that meet). So lets call it a 30 lbs difference from my best. Deadlift seems to be slightly higher than at my highest weight, though i credit that mostly to the yoke bar work i did for a month when I couldn't bench because of my shoulder instead of changed leverages.
09-29-2010, 04:48 PM
Huge lifts man. Good look cutting down to 242's. That'd be sweet to get down to 242's by Nationals.
09-30-2010, 08:46 PM
Added pathetically loose knee wraps (I'm a lil bitch, and tight wraps kill my knees)
Briefs are fitting looser even compared to last week, probably gonna need to get them done after the next accumulation phase. Right now, its letting me do a bit more work during the lift, which can't be a bad thing.
SSB Chain Suspended Goodmornings
top of pad at crotch level
Worked up to 3 plates for a single. Set the bar WAY too low to get in position
training looking solid, I think i remember seeing you lfit at nationals/pro-am. what meet are you planning on doing next?
10-01-2010, 10:32 AM
Yeah, I was the one at nationals that bailed on an 817 squat :P You competed on the saturday IIRC?
I'm holding on until next years Nationals. Figure it will give me enough time to get set at a new bodyweight and figure out any leverage changes that come along with it.
Beltless Conv. Pulls
Fairly happy with how these went. The last rep was tough, but there were still probably 2-3 left in the tank
did the first few with a 3 second pause in the bottom to work on getting more leg drive during the deadlift
Had to run to get to class.
Yeah I was on saturday. It does take some time getting used to a new bodyweight, since nationals ive gone from 250 to 210 and ive had to modify my technique in the squat. Numbers are still the same at least. Seems like with less bodyweight I want to lean over in the hole a little more.
10-03-2010, 07:00 AM
Wilk's is improving then :)
10-04-2010, 09:02 PM
haha, thats true. and with how freakishly strong Joanick from MBB is, I'm gonna need all the help I can get with my co-efficient if i wanna take him :P
Decided to try the ACE out today, see if i could get a better groove in it
Shirt on, added 3brd
Last 3 sets were done with about a min rest in between, just trying to get them over with :P
With the exception of the 465 all of them flew up like an empty bar when I was in the right groove, and still weren't particularly difficult when I was off a bit. Gonna need to figure out an optimal groove for the new lighter bodyweight, but all in all it was a very productive session.
Green x15 x2
Will likely be off until Thursday because of a really packed work/school schedule this week. Ill be making up for my acc deadlift day on saturday this week. Next week is deload week, and with it being Thanksgiving and fall Reading Week up here in the Great White North, I'll probably take the week off, just doing some gpp to keep moving in between writing essay proposals and studying for a midterm.
10-07-2010, 09:34 PM
Due to time constraints, was only able to get main lift in today. Gonna make up the assistance work on Saturday when I deadlift
Moved easy despite briefs being even looser than last week
10-18-2010, 08:50 PM
Didn't do a whole hell of alot tonight. I pulled my right trap throwing up yesterday (24hr stomach bug) and the shirt is now WAY too big to make work. played around with a couple different things. Nothing really worth talking about.
10-19-2010, 09:19 AM
lol christ didn't even notice you had a journal here Chris. Good stuff bro
10-21-2010, 09:28 PM
Oct 21 Transmutation Squat
Suit, straps up, briefs & wraps
Worked up to 645x1
Houston... we have a problem...
So now my gear is too large (or I'm to small), requiring a total rebuild if i intend on going to the 242's. My gear fit very well in the 275-280 zone. Minimum, it will cost about $500 (which I definitely don't have, nor really will have in the immediate future) to rebuild my squat suit and briefs and order what i need (bench shirt)... Or I can stop this dieting crap and go back up to the weight where my available gear works...
3 singles at 515
Band abs and Goodmornings
10-24-2010, 09:10 PM
Our crew ran a benchpress seminar today at the University of Waterloo. Despite the 6 am wakeup to make it there on time, it was an absolute blast! The students seemed to really enjoy it, and the 4 of us from the Anvil had fun as well.
even though I'm benching tomorrow, I worked up to a nice and easy 315 for a single. Flew up (as it should) which made me happy given how ****ty my raw bench has been since I dropped the weight. Weighed in, fully dressed with jeans and shoes on, at 264 today, so weight is still real low. Gonna change gears and work back up into the 275lbs range where my gear fits better and my strength is better without the negative effects of being fatter :P Gonna spend the next few week training raw as well, until my gear fits again. Also thinking of doing a raw meet in december.
10-29-2010, 10:37 AM
Oct 28 & 29
Sorry for the lack of updates, My grandfather suffered a stroke this week, so I had to move in with him to take care of him. Training took a bit of a backseat, as a result
Loose Briefs (eating my way into them being tight again)
Added Reverse Greens. Bar was out of the bands at standup. Switched to Kilo plates as well
180kgx0 (couldnt get it down at all)
Felt good to have a heavy weight on my back again. As i get my weight back to around the 275-280 range, and the gear fits better, should be time for some fun again.
Band Pull throughs
Blue x 10,10,10,10,10
Blue x 10,10,10,10
Blue x 100 reps total
4sets of 6 @ 245lbs
4 sets of pause bench (5 reps each, counting down from 5,4,3,2,1,press, to 4,3,2,1,press, down to 1,press) @ 155lbs
Seated Smith Shoulder Press
V Handle Horizontal Row
Y's I's & T's
11-02-2010, 12:34 PM
Tonight was spent working on figuring out the Metal Militia style groove in the ACE shirt. Didn't work up all that heavy, yet got stapled more than once, until we figured out that the shirt needed more jack inorder to keep from sliding further and further up during my setup. didn't do anything of note really.
11-06-2010, 10:30 AM
Once again, this week was a real mess and my training suffered as a result.
Got a quick squat session in on Wednesday. First time walking out in 2 years, first time squatting totally raw (no belt either) in at least as long as well. as you can guess, the numbers there sucked lol.
Long Pause bench (same cadence as last week)
Yoke Bar squats
worked up to 590lbsx1
PR in Briefs & Belt w/o kneewraps
Abs 100 reps
11-06-2010, 12:57 PM
gotta get out of your comfort zone every once in a while, great job
11-06-2010, 01:24 PM
Sorry to hear about your grandpa bro :(
Now lemme here about that squat!
11-06-2010, 04:51 PM
Thanks guys. He's doing pretty well, thankfully no paralysis, just severe dizziness. We moved him into the home Friday, so he'll be taken care of.
Next week should be back on track.
11-10-2010, 12:47 PM
Only thing that happened was we found out how little the ACE is doing for me. Tried a bunch of settings and nothing. Gonna go back to the SDP next week.
worked up to 315x1
Green Band Press downs
Smith Overhead Press
2Plates x8 (when i went to put this back in, the hook broke and the bar smacked me on the head pretty damn good. Meh, it was funny. Even funnier were the reactions of those around me... normal people are funny lol
Don't remember the weights but finished up with 195x8
11-12-2010, 06:24 AM
Thursday Nov 11
Added Metal Ace Squatter
Last one felt heavy but moved fairly easy all things considered. Bodyweight is sitting at 269, gear is set for a bodyweight of 285. Slowly adjusting my weight to optimize my leverages. I've found my strength is best in the 275-280 ballpark, so i'll slowly be working my way into that range over the next couple months.
Due to time constraints, that was all for the night, I'll get my assistance work done tomorrow when I deadlift
11-12-2010, 08:19 AM
good job getting in the main lift
11-12-2010, 10:37 AM
Thanks. I hate when i have to do a "1 and done" session, but its better than not training at all
11-13-2010, 10:03 AM
Nothin' like the smell of Deadlifts in the Morning!
Took it up to my opener from Nationals, about 50lbs under my PR. Felt easy, actually pulled too fast and lost my balance at the top.
All of these went super fast, only the last couple reps of the last set started to feel heavy which means one thing... I gotta start cleaning the sand out of my vag and pulling more often...
Green band x 20 x4
11-13-2010, 12:38 PM
bahaha just watched the vid you put up on youtube - love the line at the start
"at one time I really wanted to have a mustache and lift 500lbs"
"you could do that.. same chemicals" aha
11-13-2010, 01:42 PM
***For those of you who haven't been to the Anvil, the moustache comment came from a 14 year old girl***
11-16-2010, 11:50 AM
Got back in the old SDP today. despite being lighter than the last time i wore it, it was much tighter in the chest. Its gonna take me a few weeks to get used to handling heavier weights in it before I can start seeing touches and progress.
170x no touch
220x no touch
240x no touch
worked up to 190kgx3
Green Band Pressdowns
11-17-2010, 12:04 PM
No Chalk and No Knurling Make Deadlifting Suck the Big One...
Beltless Raw Sumo Deads
Worked up to 405x1 x2
Conventional Rack Pulls from top of Knee Cap
There was no chalk in the gym and the bars are pretty much smooth. It was next to impossible to get a firm grip on the bars as a result. Gonna have to remember to bring my own from now on.
Horizontal V Bar Cable Rows
switched to V Bar
(i always treated biceps like the Pope's Nuts... Simply for decoration with little real use. However, the added lockout work ive been doing has caused me a bit of elbow strain so i've decided to start adding a few sets once a week just to try and get some blood flowing around there)
11-24-2010, 08:34 AM
I know, I know... I've gotten a bit lax on posting. 3 Essays and 2 Exams in 10 days. its been a little hectic
Last Thursday: worked up to a 750ish squat attempt. Didn't sleep much the few days before and it was ugly. Did suspended SSB GM's as penance.
Friday: Speed Bench, 8 triples with 225. General upper body assistance afterwards. Can't remember specifics.
Back in the sdp, benching to a 2Bd
got 260kg to touch, took 3 tries to find the right groove, but moved easy. most weight ive had in my hands in months.
worked up to 160kgx4x4
Light band 3x10
Blue Band Pressdowns
11-24-2010, 08:38 AM
looks like your adapting to the shirt, great work
11-24-2010, 12:19 PM
yeah, its good to be back in a familiar shirt. I used the sdp when i hit 600 at nationals in may. Interestingly enough, I'm 15lbs lighter than i was then, and with the shirt set the exact same, its gonna take a hell of a lot more to touch. Adding some much needed size on my chest and shoulders has really tightened it up for me. Should be fun!
Worked up to 465x1 raw & beltless. I think thats a beltless pr, but not sure, either way felt good
Took a shot at 475, got it to my knees, and started rounding so I let it go.
45 Degree Back Raises
35x10 for 3 sets
Sitting down, letting the killer lowerback pump dissipate
stretched and called it a day
Nice training big deads.
Also sweet name :)
11-24-2010, 12:30 PM
sitting down, letting the killer lowerback pump dissipate
11-24-2010, 12:35 PM
You going to Raw Nat's Chris?
11-24-2010, 01:38 PM
I'm gonna do the Raw meet in June next year, probably bench only. Colin has been on my case that I haven't taken his raw bench record yet, so i figure I'll take plenty of time, prep for it in collaboration with my training for Geared Nationals in May, and take a shot at it just to shut him up lol
I wanted to do the Raw meet in Waterloo in a couple weeks, but Its right before exams, so i figure that should be my main focus. Its a shame, its shaping up to be a good one
11-24-2010, 01:39 PM
Figured someone would get a kick out of that :P
11-24-2010, 01:47 PM
F exams lol
Yeah that's the one I'll be doing - just decided to do it the other day, so gonna go with the best possible plan - zero prep, zero expectations :D
11-24-2010, 01:51 PM
haha, nice. though with that 600lbs pull i saw a while back in training, i wouldn't set my expectations too low if i were you lol
Good Luck Bud!
11-26-2010, 08:09 AM
Straight Bar w/Blue Band
Worked up to 515 in briefs. Couldn't get depth through any of them, and wobbled a bunch in the bottom. Gonna bring the band tension way down (probably to just a green) so that there'll still be enough weight in the bottom to get depth while overloading the top.
Straight Bar GM's
11-30-2010, 09:55 AM
Full Range Shirt
170kgx no touch
220kgx no touch
260kgx no touch
280kgx sandy vagx2
I could get it down ok, but kept caving and losing my arch, leaving me with jack **** all off the chest... Next week is raw full range, then back in the shirt the week after.
110kgx 17 (decided to punish myself for the vagtastic benching with some higher rep stuff)
Light x 12 x5
5 sets x 20 with Green
1x25 with Light
12-01-2010, 12:45 PM
Beltless Conventional Deadlift
If a butterfly had landed on the bar, or a single piece of chalk, i would have missed it. It came great to the knees and from there was one of the hardest pulls of my life. But its a 10lbs PR over last week, and I'm sick as a dog, so I'll take it ;)
2x20 @ 155
Worked up to 2x10 w/ 4Plates + 25 on each side
45 Degree Back Raise
Great session all in all.
Also, shout out to my buddy Azlan. He's been training with me for a few months off and on. Today he pulled a 45lbs Deadlift PR after not being able t train for a few weeks and also being sicker than hell. 240 with a miss at 245 @ tops 140 bodyweight is a hell of a good start. Hell, lil ****er's starting to grow a yoke :P
12-02-2010, 09:38 PM
Suit on straps down
It wasn't even close, i called 'Take it" on the way down...
Stood it up, didnt feel good, so called it a night there.
Clint figures that the groove with the suit ontop of the briefs is gonna be different enough that I'm gonna need to work the groove earlier in the night.
SSB Chain Suspended GM
worked up to 3 triples at 2 plates/side
12-04-2010, 09:42 PM
Missed yesterday with a cold, so I made up for it today
DE Bench (all of these were done with a light band looped under the bench and outside the 25kg plate.
I know some of you are wondering why I worked up to 125kg before doing dynamic effort. I've found in the past that working up above where I plan on doing my DE work makes it feel even lighter and helps with maintaining faster bar speed. Little bit different, but it works for me.
Green Band Overhead Extensions
12-05-2010, 01:06 PM
I call bs on the 100 reps of abs.. you did 1 set, laughed about something, and called each chuckle a rep
12-05-2010, 05:15 PM
haha, nah, the 100 reps of green band standing abs has become a staple in my training. I'm really feeling a difference in stability during the squat. All the laughing that goes on at the anvil gets counted as GPP :P
12-10-2010, 10:51 AM
no spotters so did a bunch of reps raw. nothing of note.
worked up to 475x1, missed 485 at knees when back rounded. decided not to chance it
worked up to 5 plates/side x 20 then stripsets to failure to empty carriage
45 degree back raise
45lbsx 15x 3
SSB w/ 3 double-length suspended chains/side
Worked up to two singles @ 630 in briefs w/belt
Sumo Rack pulls
bar set 3 inches below bottom of knee when in stance
Briefs w/ belt
Quadded Monster Mini
My sticking point is right at the bottom of the knee cap, so i figured getting a couple inches lower than that would help me work on keeping speed up through this section.
triples at 225 felt fastest of all
40x 30 seconds
55x 30 seconds x 2
Close Grip decline
12-14-2010, 12:09 PM
Missed did several rounds of agressive abdominal thrusts (Spent the night yacking my guts out with the flu) instead
York University was closed due to a fire that wiped out all power and (ironically) heat
Gonna try and pull wednesday morning
12-14-2010, 03:27 PM
How're you guys for snow? We've got the military trying to save people stranded on the highway right now aha
12-14-2010, 09:15 PM
haha, no G.I. Snow's out in the streets here. only about 6-8 inches. Hope you and your fam are safe Keen
12-16-2010, 09:54 PM
6 chains/side. chains were completely off ground at top save 1-2 links total
Nose bled like a faucet on the first two. groove was way off... pissed me off something fierce
Moved real easy (As it ****ing well should... its 685 for Christ's sake!), groove was more stable. Thinking the Chains may have been really screwing with my groove.
Went up to an easy single @ 505 with straps down on the loose suit
KB Swings x10 supersetted with Green Band standing abs x 20
3 sets each
12-17-2010, 03:32 PM
Light Band looped under bench
Seated Smith OH Press supersetted with front db raise
135x5 / 25x10
185x5 / 25x10
185x5 / 25x10
205x3 / 25x10
205x3 / 25x10
V handle Horizontal Row
worked up to 2 sets of 225x10
Pull over Machine
12-20-2010, 09:13 PM
Tried a new elbow path with the Metal Ace shirt. Figured the added bodyweight may give me a bit more.
Added Metal Ace Shirt & 3bd
155kgx2 (forced touch on the second. dumped it and recovered)
205kgx1 (stopped at exactly 3bd height. kept shirt exactly at this setting)
All of these moved real easy and felt great. Gonna take one board off each week until I'm going to the chest, then start back at 3bd with a heavier weight. I figure with a denim-y shirt like the ACE will give a ton of pop off the bottom, so next week going over 275kg isn't out of the question at all.
Close grip 4bd raw
125kgx17 rep out
Green x 100 total reps.
12-23-2010, 10:29 PM
Briefs and Belt
Worked up to 695x1
Flew up, would have gone heavier though, with it being the holiday season, we didn't have enough spotters
6 singles. finished with 465
Band Standing Abs
12-27-2010, 08:45 PM
This week is pretty much a forced deload due to a bunch of the guys being unavailable to train at the Anvil because of the holidays and my University's gym being shut down for the break.
Was gonna bench today, but woke up sicker than all hell. Sweating like mad, no voice, couldn't cough or sneeze without my head feeling like I was in the hole with a 900lbs squat. Regardless, today was moving day for my Grandfather (moving his stuff from the house into the nursing home), so i spent the day moving furniture. Highlight of my day was moving a fridge up 3 flights of stairs, into the truck, then down two flights on the other end. Got home and was gonna try and atleast go get a speed bench session in today. Instead, I put myself into a cough medicine-induced coma and slept for several hours.
12-31-2010, 12:17 PM
Reverse Light Bands. Bar was out of bands completely at standup.
Worked up to two singles @
9 was a bit high, overjacked the straps a bit and, lets face it got a little scared :P
Green Band Abs
01-06-2011, 02:22 PM
Gonna be off for a week or two. Got rear-ended at a stoplight today. Our car looked ok, but other guys was totaled (sub compact vs Nissan Rogue... we won :P) spent the day at the ER, my mom was hurting pretty badly (2 slipped disks in her back, one in her neck) and I didn't bother getting checked. Feels like I used to at the end of the football season back in the day.
01-24-2011, 09:30 PM
First real week back after the car accident. Trained twice last week to test out the back. Wound up pulling a new DL PR @ 620. Got 650 to my knees and stalled out (I was geared to the max of course lol). should have taken a smaller jump for another pr, but had to give 650 a run.
Mon Jan 24
Something was feeling a bit off, so I decided to move on to something a little different
Set so that sets up to 405 got about 5 inches of clearance off the pins (by my last set I was getting maybe 3/4" - 1" clearance at full lockout. Damn Squishy Bench!!!
Triples from 135-515
Singles from there up to max at 669 (mixed kilo and lbs plates). Think its a new PR, but not sure
405x15, 315x15, 225x10, 135x12
Took 2 greens looped from the top of the cage and put a bar suspended from them.
100 total reps
Couple sets of 20 rep DB rows (not sure what our one DB at the Anvil weighs. somewhere in the 70-80 range
Called it a day there
01-26-2011, 07:00 AM
Tues Jan 26
Conventional DL No Belt
Worked up to a miss at 495
Back still isn't 100% yet after the crash
6x2 @ 315
2x2 @ 365
I hate walking out with a 7' bar. The rack was also designed for a narrow stance squatter, so going slightly over shoulder width was interesting. Didn't have a box, and didn't bother with a belt or briefs like normal.
45 degree back raise with a 45lbs plate
01-26-2011, 08:16 AM
Very nice PR on DL (even gear-whored out:))
01-26-2011, 09:38 AM
You doing the Montreal meet?
01-26-2011, 10:50 AM
You doing the Montreal meet?
Nah bro. Wanted to, but just not in the budget right now. Rumor has it there's an amateur CPF meet in Toronto in March, so if so, I'll be doing that one. Considered doing the 100% raw meet in a couple weeks, but my Asthma meds violate the WADA doping code, and getting a TUE is a pain in the ass if I only need it for one meet.
01-29-2011, 09:57 AM
Couldn't train Thursday. Members of the crew were either injured, prepping for a meet this weekend, or had other obligations, so I moved my Squat session to Friday and did Dynamic Bench on Saturday
Olympic Squats (I ****ing HATE narrow stance, high bar squats!!!!!!!!!!!!!)
Worked up to 435lbs
Quasi GHR (Elevated back of 45Degree Back Extension by 8" and folded a Yoga mat to create a rounded pad... actually worked quite well. Patted self on the back x 3)
10,10,10,10,15. Sets 3&4 were done holding onto a 45lbs plate across the chest
Done. Back was killing me afterwards. Still not 100% after the accident.
01-29-2011, 10:01 AM
Warmed up with Pin Press 405x3 x2 from Pin 10. Bar moved about 6 inches from pin 10
Bench (all sets of 3)
Changed Grip every set or two
Close Grip (Thumbs from smooth)
added Sling Shot
Lateral Plate Raises
Front Plate Raises
55lbs (25kg plate) x10 x5
01-29-2011, 10:57 AM
how do you like the Slingshot?
01-29-2011, 03:17 PM
Check your inbox
02-01-2011, 07:17 AM
Clint gave me his old SDP today, since he picked up a gently used one from a lifter with an Inzer deal who had probably half a dozen or so of them kicking around. Hadn't intended on shirting up, given I was running on about an hr's sleep, but when life hands you a new shirt, you shirt up.
Wound up playing around in the 550 range. got it to about 2 bd height on 3 separate sets. Packed it in from there and did assistance work.
Close Grip BP
Did these with a 1 second pause at the bottom to try and kill some of the bounce from the sling. went easy
25lbs plate x 10 x3
Band Pull aparts
"Strong" El Cheapo Band from Wal-Mart x 25 x 3
02-01-2011, 07:19 AM
Not sure if I'll be able to get to the University gym, since they may be closing early with the pending snowstorm hitting most of the continent today. Haven't been on any of the 24hr US news networks (we don't have any of those in Canada, and it's nice :P) so not sure what ridiculous name they've given this storm... Snowpocalypse, Snowmageddon, Snowly ****... w/e
02-02-2011, 12:51 PM
Conventional with Belt
Worked up to 2 singles at 495. My back started seizing up and I decided to call it on the main lift there, so I could get my accessories done. Since the car accident, It locks up real bad on pulls. Gonna need to see my chiro again soon, but not sure exactly when I'll have the opportunity.
Deadlift standing on 4 inch blocks
Surprised by the deficit pulls. I was in a much narrower stance than normal, 4" off the ground (Which, with my short-ass arms makes for a real long pull) and pulled easier than when I was on flat ground...
This wound up being a lot of work. 3 skinny ab freaks were on the 45 degree back extension for about half an hr, and I really didn't want to go elsewhere and do something else and risk losing dibs on the machine next.
4Plates x10 x4
3Plates to failure (17 reps) x1
2Plates to failure (22 or 23 reps) x1
Ghetto Glute Hams
Jacked the back of the 45 Degree Back Extension up about 10", placed a folded up yoga mat on the pad. Worked like a charm!
15 Total sets
Ranging from Bodyweight x 12 to sets of 6 with a 45lbs plate
45 Degree Back Extension
02-04-2011, 06:56 AM
Felt good to be back squatting in gear. Wanted to put near max on my back this week to test it out, and the bands allowed me to do so while not stressing the back in the bottom. Good test run, and thankfully it seems my back is on the mend from the car accident.
Box set about 1" below Parallel
Blue Band x5
Blue/Green x 3
Suit on w/ Straps down. No briefs
Miss grooved it quite a bit and felt a stabbing pain in my groin. I was tucking my lower back way too much to get under the weight and hit depth, so I decided to raise the box height to about 2" above, so I could stay in the groove a bit better and take some of the tension off my lower back.
Box height 2" above parallel
425+Blue/Green x2 x3
425+Blue/Green x2 x2
Arch Back Good Mornings
Green Band Abs
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