View Full Version : [Pro Journal] - Jersey Iron's-" bench only Guy"

t gale
01-31-2014, 08:48 AM
My name is Tim Gale. I have been competing for almost 6 years now. I train with JI (jersey Iron Crew). I have competed full equipped and bench only in the past. But last year and a half now I have been dealing with some injuries that won't go away. (tore my pec-shoulder tie in on left side) and haven't been able to pull or squat in 6 months due to back/hip issues.
I have done one meet in all this time(single ply bench)@275 with 570 bench back in Nov 2013. Since I have started training more bodybuilder style and tried leaning out. down from 272 to 252 now.
I am now training for Rps meet March 8th in Bristol @242. Hoping for big things and maybe get back up to numbers I'm missing.

t gale
01-31-2014, 08:53 AM
Bench night
bar x 10 x2sets 135 x 8 x 2S 225 x 3
315 x 1 365 x 1
shirt on(tried Roosters single ply Katana size 50)
495 x 1 (3 brd) 565 x 1 (2brd) 605 x 1 (2brd) highest weight in hands in like 2 years
645 x 1 (1 brd) 675 x 1 (2 brd)

tri pushdowns- 30/60 reps for blood flow

t gale
01-31-2014, 09:00 AM
1/29/14 back /bi day
asst. pullups - 55 lbs x10/10/10
seated rows - 100x 25 x2
hammer curls -25x25x2
quick day- only slept 40 minutes day before. I work snow overtime so it kills me.

1/30/14 shoulder/chest/tri
incline bp w/fatgripz
barx10x2 135 x 10 x2 135 x 20
165 x 15 185 x 12 225 x10
245 x 5 Out of gas
cable laterial raises-12 x 3
facepulls -25 x 2 supersettted with rev pec dec 12 x 2
one arm ext mach -12 x 4
tri pushdown -25
tri ext mach(2 arms) - 1 minute straight

It was a crappy week for training. due to lack of sleep and energy. I usually try to move quick on these days and us a lot more volume.

t gale
01-31-2014, 09:19 AM
video of the 675 bench
Hopefully it works

01-31-2014, 11:29 AM
video of the 675 bench
Hopefully it works

That was pretty impressive!!

Do you find your that your injuries feel better after your weight loss?

01-31-2014, 12:27 PM
welcome back, tim! how do you find that your bodybuilding (hypertrophy) translates to the shirt versus fat and bloat?

t gale
01-31-2014, 02:50 PM
That was pretty impressive!!

Do you find your that your injuries feel better after your weight loss?

Absolutely! The back isn't in a constant pain. Now I really only feel it when I attempt to squat or if I have been sitting in loader for 4-8 hrs straight
And thanks for checking my log out

t gale
01-31-2014, 02:55 PM
welcome back, tim! how do you find that your bodybuilding (hypertrophy) translates to the shirt versus fat and bloat?

Thank u! I can not Honestly say it's working. I don't know for sure if it is helping! It is giving me confidence. It is getting my triceps stronger(which I need to make up for the missing piece in my tie in). I figured since I'm not squatting and pulling why should I be walking around weighing 275lbs. I was 251 this morning and everyday living is 100% better and easier. The biggest thing is I have lost over 4 inches off the waist line so yes the bar travels longer now but I just like my appearance much more. To me a larger muscle is a stronger muscle

01-31-2014, 03:44 PM
Good to see you back around Tim. Looking forward to watching the progress, and picking your brain some too.

01-31-2014, 04:52 PM
The biggest thing is I have lost over 4 inches off the waist line so yes the bar travels longer now but I just like my appearance much more. To me a larger muscle is a stronger muscle

you absolutely were looking fierce when i saw you in bellmawr a few weeks ago

Brian Hopper
02-04-2014, 08:28 PM
Hell yeah, welcome back buddy!!!

02-05-2014, 09:17 AM
Training isn't always exciting but when you get to see someone coming back from a long haul of just sticking with it when it wasn't fun and more than often very frustrating, it is awesome! So glad to see you making progress again. Tim is back!

t gale
02-06-2014, 07:15 PM
Thanks Mary.
well for last two weeks weather has no been allowing me my training time.
today was a bunch of upper body stuff
asst. pullups 55lbx 12/10/8/10
seated rows 10/10/10
front raises 45x20 x 2
face pulls 25/25
skull crushers 95x 12x3
inc curls 25x25 x2
I didn't hammer chest or tris cause I plan on shirting Saturday

t gale
02-08-2014, 11:41 AM
2/8/14 a month out.
I moved my bench to today.
bar x 8 x 3 135 x3 x 3 225 x 1
315 x1 365 x 1 2brd (saving sore tired shoulders)
shrt on
495 x 1 (3 brd) 585 x 1 (2 brd) 635 x 1 (2 brd)
675 x 1 (2 brd) 705 x 1 (2 brd) 3lb pr
725 x0 (2 brd) out of gas.

rope tri push downs 25 x 2

Happy with today. got over 700 don't lie failing but u don't fail sometimes u just aren't trying . All things considering I'm still a month out and haven't even been on point with my diet/sleep or training. Not excuses just reasons for excitement I guess.
My morning wt.was 250.3 .

t gale
02-08-2014, 12:46 PM
Today's bench

02-08-2014, 12:54 PM
Knocking some beastly numbers out mate!

t gale
02-11-2014, 07:32 AM
Yesterday bench access
Cg bp
Bar x 10 x 2. 135 x 8. 185 x 8
225 x 8. 275 x 8 x 2
245 x 12. 195 x 15
Rope push downs 70 x 25 x 3

That was it. Elbow and shoulders were a little off from Shirt Saturday

02-11-2014, 07:50 AM
Awesome work man.

t gale
02-17-2014, 07:30 PM
Bench night
Bar x 10 x 2. 135 x 5. 225 x 2
315 x 1. 365x 1
Shirt on
495 x 2 3brd. 585x 2 2 brd. 635 x 1 1brd
675 1 brd post injury pr of 1 brd
Tri push downs 50 reps
Lat pull downs 50 reps
Weight today 252.8 . Some ugly reps tonight . Something was off

t gale
02-19-2014, 07:33 PM
Today some back and bi (haha)
Asst pull-ups-70x10. 55x10. 40 x 8. 25x 6
Seated rows hammer- 3plates x 12 3p+25 x 10 x 2
Seated row cables w/ lat pull downs - 15/10 x 3
Hammer curls 35lbs x 12 x 3

Brian C
02-21-2014, 06:45 PM
Browsing down the logs and oh snap! The Gale storm is posting again!

t gale
02-25-2014, 05:37 AM
Browsing down the logs and oh snap! The Gale storm is posting again!

Yeah I'm back brother! Tone talked me into it awhile ago.

Bench night (opener for march 8 meet)
Bar x10x2. 135x 5. 225x 1. 315x1
Shirt on- anxious to get rolling at this point
495x2 3rbd. 585 x1 2brd
650x 1 Planned opener
685x1 1brd. Something I always like to do. A possible second to a 1. This has never let me down YET!
Considering I was up since 255am and we train at 615 I was extremely happy and excited about the way these two reps went. I'll post vids. In awhile

Brian Hopper
02-25-2014, 07:06 AM
Awesome job Tim, you smoked that opener!!! You guys train at 6:15am?

t gale
02-25-2014, 08:14 AM
Awesome job Tim, you smoked that opener!!! You guys train at 6:15am?

No pm- just stating it was a long ass day! Thanks Hopp

t gale
02-25-2014, 03:58 PM
here's video of my opener:

t gale
02-27-2014, 05:35 PM
upper access
speed bench straight weight-3x9sets @185 light but meet next week
inc close grip with asst. pullups 275x5 315x3x2sets then 55 on asst. but a little tweak in the right lat DAMN
front raises with side lats 25 x 12 x 3
tri pushdowns 95 x30 x 2
Ok I leaned my lesson. no more lifting until after this meet
weight is holding steady at 255

t gale
03-08-2014, 03:48 PM
march 8 2014 Bristol bench Rps meet "write -up"
After a long week of snow, stress and friggin stomach virus I decided not to cut and would just go into the meet as a light 275. I weighed in this morning at 255.8.
With me being sick this week I figured stay with the planned opener but really had no idea what to expect.

bar x 10 x 2 135 x 5 x 2sets 225 x 1 x 2
315 x 1 365 x 1

shirt on (50 single ply Roosters blue Katana)
495 x 1 2brd 585 x 1 2brd
I took last warm-up on meet platform felt easy. thought about maybe moving opener but decided against it.
opener 650

so for second Tone suggested 700 and I said ok 705 it is

ok after that Tone said 750. I called for 735, haven't touched anything over 725 to a brd and I missed that so.

Failed for up down in middle of the lift. Sucks I was so close. Oh well, left me hungry for more. looks like I'll be trying to hit something in may. only next time the cut will be there.

t gale
03-08-2014, 03:49 PM
here's second attempt-705

t gale
03-08-2014, 03:50 PM
here's the 3rd-735

Brian Hopper
03-08-2014, 07:47 PM
Great job Tim! For your next meet, you might as well open with 705, lol.

t gale
03-10-2014, 09:39 PM
Great job Tim! For your next meet, you might as well open with 705, lol.

Haha- it will be talked about Hopp! Thank you

Speed bench tonight
Usual warmups
225 x 2 x 4sets. 245 x 2 x 4 sets against quaded minis
260 x 14
Called it there - my right wrist is sore so I didn't see the purpose in pushing tonight

t gale
03-17-2014, 07:57 PM
Bench night
Against 120 lbs in chains
Bar x 10x 2 sets. Bar +c x 8
135+c x 5. 225+c x 1
275 +c x 1. 315 +c x 1
Shirt on
415 +c x 1 3brd. 495+c x1 2brd
585+c x 1 1 brd. 635+c x1 1brd
I need to clean it up some.
A few tri exercises,but man I was sore.

I'll post video of the last set soon!

t gale
03-18-2014, 03:07 PM
here's the last set 635+120 in chains


Brian Hopper
03-18-2014, 07:54 PM
Looked pretty good to me, but I can see what you're talking about when you say clean it up. Overall, nice job bro!

t gale
03-21-2014, 05:47 AM
Upper access-
Speed weight- straight weight-3 different grips
Barx10. 135x5x2sets. 225x3x2
255x3x6sets. 275x3.
Cg inc 1/2 thumb from smooth
315x3. 345x3 x2
Asst pull-ups -40x8x2. 25x8
Rolling thunder w/lat push downs 30/35/40x8. 85x12x3
Seated laterials w/hammer curls 25x10x3

t gale
03-24-2014, 08:11 PM
Ok - not calling it deload-
Calling it easy! Lol
Bar x8 x2. 135 x 5 x2
185 x3. 225 x 1
275 x 1. 315 x 1 x 4
335 x 1
That was enough. We have 2 heavy shirt nights coming so this week will be lighter work. Plus 1 more snow storm- yippy(sarcasm)

t gale
03-27-2014, 05:26 PM
snow storm over-hopefully done for year. and I can get back to training 3-4 times a week.
access bench
speed bench-3x9 3 different grips
225x 3 x 9 moved good Tone asked if I was going to move weight up but decided to stay.
military press lockouts 185 x 6 x 3 too easy and probably set one hole to high.
super set db rows and rope pushdowns
90 x 12 x4 70 x 12 x 4
front raises super with cable curls
45x 15 x 3 30 x 15 x3
burn out on tri ext mach 65 x 12 each arm then right to 25 with both
Good training tonight. Getting ready to push now, I think 7 weeks out from Saturday. I have 2 weeks in shirt coming so time will tell.

t gale
04-01-2014, 05:39 AM
Bench night
Ordered a new shirt from Ken Anderson. Wow amazed ordered on a Tuesday received on a Friday . That's great service. Anyway I'm giving the super katana low cut collar a run.
Bar x 10 x2. 135 x 5 x 2
225 x 1. 315 x 1
365 x 1
Shirt on - it was snug but not as tight as the other one I have been using. The one I was using was altered though.
495 x 2 3brd. Was able to get my middle fingers to rings
585 x 2 2 brd hands all the way to comp grip
655 x 2 1 brd. Pr felt easy
710 x 2 1 brd. Another pr - second rep was hairy didn't turn my elbows out. But weight flew considering this was 5 lbs over what I just hit in meet good sign.
755 x 0 1 brd - no go- out of gas maybe and not same intensity I guess pushed it to 3 maybe 4 brd height and done.
Wrist hurt bad in this one. Something been dealing with since meet.
Videos to come later.

Brian Hopper
04-01-2014, 06:15 AM
Ken Anderson is the man when it comes to customer service! All my Titan gear came from him, he even has a fast turn around on alterations. I'm not sure exactly what he can do, but he did do some work to my BOSS suit.

Nice work on the PR! Are you planning on going 275 or 242 for your next meet?

t gale
04-01-2014, 07:38 AM
Thanks Hopp-
Not really sure what weight I'll compete at. I have been of my diet for awhile and weight has snuck back up to 260. However started back yesterday cleaning it up. See where I am may 1 before I decide.

t gale
04-01-2014, 05:31 PM
here's 655:


t gale
04-01-2014, 05:31 PM
here's 710:


Brian Hopper
04-01-2014, 07:09 PM
Easy, lol!!!! What wraps did you switch to?

t gale
04-07-2014, 08:17 PM
Been having wrist issues! I don't think the gripper are working for me with the heavier weights. So tried my old inzer wraps. Hopp
Bench night
Rev band bench(avg bands)
Bar x10 x 2 135 x 2
Bands on from here out
225 x1. 335 x1
385 x 1. 425 x1
475 x 1
Shirt on - low cut super katana
575 x 2. 3brd. 665 x 1 2 brd
695 x 1. 1 brd. 745 x1. 1 brd
765 x1. 1 brd not sure if it was locked
695 x 1
Mixed emotions on this shirt. Not sure what I'm going to do

t gale
04-11-2014, 01:57 PM
Bench access
Speed bench 225 x3 x4 sets 255x 3x5 3 different hand grips
Dead pause presses from top of head level 205/225/245x 6
Seated row w/ rope push downs 5 x 12
Seated front raises w/ Tate curls 3 x 15

As far as shirt goes I'm sending it back for some alterations. I got some good feed back from service peoe at Anderson's powerlifting .

t gale
04-14-2014, 07:32 PM
Bench night raw
Bar x 10x2 135 x 3
225 x 2. 315 x 3
335 x 3. 355 x 3
2 brd cg
275 x 8. 315x 8
Tri push downs 1 x 25

t gale
04-17-2014, 06:35 PM
Upper access
Speed bench- 225x 3 x 9
Some tri exercises.
Dealing with some good old fashion back issues again. So I did what I could without aggravating it any further. Should be due for heavy Monday. Maybe sneak in chiro before then

t gale
04-21-2014, 07:21 PM
Bench night
Bar x 8x2. 135x 3 x2
225x1. 315x1
365x1. 405x1 pr
Tone talked me into going for 405 after the 365 said it was too easy.
I fought him about it cause it was supposed to be a heavy shirt night. Then hit it pretty easy.

Shirt on low cut collar 50
545 x2 3 brd. 635 x 2 1 brd
695 x 1.1 brd bad set had tone take off shirt

Put on blue katana
585 x 2 3brd to set shirt
745 x1 1 brd pr
And back to the blue katana single ply.
Other shirt is stretched or just not getting same result.
Video hopefully tomorrow!

Brian Hopper
04-21-2014, 08:30 PM
Great job Tim!

t gale
04-22-2014, 04:45 PM
Hey thank you Hopp!

here's the 745 video:


t gale
04-23-2014, 04:31 PM
Went in Today to do the upper access. Mistake too soon- so I just did some light blood flow stuff. With 3 weeks to go don't want to risk anything especially after Monday night !

t gale
04-29-2014, 07:33 AM
Bench night
Wanted to hit opener but wasn't to be tonight.
Bar x10 x2. 135 x 5 x2
225x 2. 315 x1
Everything was slower than usual
Shirt on
545 x 1 3brd. 635 x 1 2brd
675 x1. 2brd this moved well so gave me hope!
725 x 0 x 2. Both sets struggled to touch. Didn't attempt press movement. Not making any excuses just off night and pressure was a little too much tonight for some reason.
I have faith I. My training to this point, so I won't panic and put shirt on until meet day. Days like these are what test u mentally how u handle it is what makes I stronger!!!!

t gale
05-05-2014, 07:56 PM
Bench night-
I did train once last week besides bench day. Just light blood flow stuff.
Tonight I went in with attitude that if weights felt ok I would shirt still 13days out. And since I'm bench only now I should be ok.

Bar x8 x2. 135x3
225x2. 315x1
365x1. 405x1
Screw it shirt on.
495x1 3brd
585x1 2brd
675x1.1 brd
725 x0. Tone said he saw something and took it on decent.
I trust so figured try it again.
725x1 tough down but threw so hard and fast almost went into rack.
Well meet ready as I'm going to be.
Did some light tricep stuff.
My weight is up to 264 almost every
Morning now.

t gale
05-22-2014, 01:29 PM
Well I bombed at my first meet ever in 6 years. Can't put an exact reason y. I believe I may have been a little to heavy for the shirt which was causing me to have trouble touching and staying in groove.
I'm extremely pissed off by this, and will fix this by next meet. I'm not giving up on my goal of benching 800 in single ply. I won't let this one out of my mind until I right it!

On side note - Brian Cain crushed it! Congrats to him- couldn't be happier. Everyone on the JI team did an amazing job! The either hit huge prs or answered a mental challenge, or learned a little bite about the importance of a good team around u!
I look for many more good things to come from this Jersey Iron team we have assembled

t gale
05-22-2014, 05:58 PM
upper access
speed bench-225x3x9sets
cg inc bp-315x5,5,4
tri pushdowns- 10x3s
lat pulldowns- 8 x 3s
tri ext mach- 8 with each arm then both arms until failure

That was enough for today. shoulder is a little sore. need a trip to art guy.

t gale
05-28-2014, 06:40 PM
I shirted up Monday with the thought of doing meet June 7. Anyway after I decided to let my body come back a little slower and to drop some lbs nice and slow. Looking towards meet in sept. I will have my weight under 255 by then.

Training tonight
Asst. pull-ups- 50 total reps
Lat pull downs - 12x3sets
Seated rows. - 12x 3
Lat push downs - 12x3
That was enough- uncomfortable back pump

t gale
05-29-2014, 05:00 PM
Upper access
Speed bench- 225 x 2x 9
Inc cg bp. -315x6 / 335 x5 / 365 x3
Seated press- 30/20
Front raises. - 12/10/10
Tri ext Mach. - 15 each arm then 30 with both in 1 set

Done for the night! Weight was 262 last few days. Slowly dropping!

t gale
06-02-2014, 08:01 PM
Bench night- body weight -263
Bar x 10. 135 x 5 x 2
225 x 2. 315 x 1
385 x 1. 425 x 1 20lb pr - post injury
Shirt on
525 x 3 3brd. 605 x 1 2brd
705 x 1 1 brd. 755x 1 1 brd 10 lb pr
Mons. Mini band push down 30/30/22
Tri ext - rope - 40 reps
Hammer curls - 20/20
Great night- week 1 of 15 week program leading into sept 14 meet.
Video to come tomorrow. Of the 755

t gale
06-03-2014, 01:05 PM
Last nights video

t gale
06-05-2014, 06:16 PM
Tuesday - was a back day- 5 different exercises

today-bench access day
speed bench-225 x 3 x 9
inc cgbp -315 x 5 x 3
side and front laterials - 30 reps
tri ext machine - 60 reps

my weight is holding steady at 260 or 259 everyday this week.

t gale
06-09-2014, 08:20 PM
Bench night
Bench against dbl minis
Bar x 3. 135 x 3
225 x 1. 275 x 1
315 x 1. 365 x 0
Shirt on
495 x 2 3 brd
585 x 2 2 brd
615 x 2 2 brd
645 x 2 2 brd
675 x 2 2 brd second one wasn't fully locked out on bad side.

A little prehab stuff for shoulders and tris

t gale
06-13-2014, 05:12 PM
A Little Catch up

Tuesday was my back night. I hit roughly 5 exercises 3 sets each and somewhere between 10-15 reps.

Thursday-bench access
wow was this a painful night. shoulders didn't want to be there.
speed bench-225 x 3 x 3
inc cgbp -315 x 0 no way was I going to try it. Tone handed it and I put it right back in the rack.
225 x 5 but just felt nasty stopped.
shoulders - 2 exercises really light for blood flow
tris - I did tri extensions- 60 reps that was enough.

I also squatted last Saturday first time I about a year. worked singles up to 465. missed 505 back was tight by the time I got up to there. Only reason I mention this is because I may do some light squats for month or two to see what happens. However, work beat me up yesterday picking up big pieces of broken curb and throwing into loader. Tight as hell today. I will roll tonight and see what happens.

t gale
06-14-2014, 02:16 PM
Ok last week I tested the waters(meaning by back issues) I made it up to 465 no problem.
So I have decided to start squatting with team on Saturdays. At least until any issues happen.
Going to run a 5 x 5 block program. I set the max at 465.

Today squat training-
Bar x 8 x 2. 145 x 5
235 x 2.
325 x 5/5/ 10 felt pretty good
415 x 5 w/wraps
I know I can't stick to programs- I get greedy. I will stick to plan next week! Hopefully?

Deads off 4 inch mats
225 x 1
405 x 1
495 x 1 easy
585 x0 hello back. I can't press or push thru these back issues. Especially cause I have a very intense training partner who threaten me.
I have 800 single ply bench working for this year.
Anyone happy to be squatting again with the team even if it's way below where I want to be.

06-14-2014, 03:01 PM
welcome back to squats!

Brian C
06-14-2014, 05:32 PM
Great to see you squatting again buddy. And there's just as good of a chance of you sticking to the program as me wearing a tutu to training lol. But that's what I admire most. Your never afraid to push and not married to whats written on paper.

t gale
06-14-2014, 06:38 PM
Thx Mar72 feels good even if it's not huge numbers.

Brian it's like a book I like to skip ahead of the boring parts and see what's at the end. 325 was the start and I think 415 is around week 8 of the 12 week. Lol same thing that pushed me to bigger numbers is the same thing that has hurt me in the past.

Brian Hopper
06-15-2014, 08:45 AM
Glad to see you're back squatting!!!

t gale
06-16-2014, 08:17 PM
Monday bench night raw
Bar x 10 x 2. 135 x 5
225 x 2. 315 x 1
345 x 5. 365 x 5?
390 x 2 1/2 haha my bad side wasn't locked.
Same thing with my 365. But my raw is on the move again. All working sets were post injury rep prs

Cgbp -315 x 8 3brd
2 second pauses to 2 brd 315 x 8
Inc db presses- 65 x 20 x 2
Tri push downs 20 x 2
Pretty good night. Raw is moving. Body weight was 261 tonight. Better than last week at least

t gale
06-20-2014, 07:01 AM
Two good days of access training.
Tuesday - is my back day. Did a bunch or different rows and pull downs
Around 15 total sets- reps anywhere from 6 to 20

Yesterday- bench access
Speed bench- 225 x 4 x 3. 255 x 2 x 3
275 x 3 x 3
I think 255 will be a good weight to train on these for a while. 275 too slow and 225 just a little too easy.
Inc. db - 70 x 15 x 3
High version of face pulls- 15 x 3 hit a different angle.
Tri pushdowns wide- 15 x 3
Curls - 24 x 2 (3 different hand rotations for 8 in each set)
Standing cable crunches - 15 x 2

Great session- shoulders are beat up. Going to see my ART guy today- get a little graston work done. My deload is coming at perfect time.

t gale
06-21-2014, 04:10 PM
Squat day? Wait what? Been awhile
Bar x 10. 145 x 3
235 x 1
335 x 5 x 3sets that part was good.
Here's where I left the program
375 x 3
445 x 3 (got hollered at by teammate he made a valid point) I gained nothing from this set. But risked moving backwards (injury)

Leg presses - just against 2 average bands 30 x 2
Wilson's - 15 x 2. ( probably called something else but it's what I call them. Band ties to something stable- step thru and with band around waist just focus on sitting back and then firing glutes and hams like ur finishing squat.

Today was decent day. Yesterday my art guy says I have a bad pelvic tilt and we noticed I use my lower back for everything- in place of using my glutes and Hams. So that will be my focus- doing the exercises he gave me and doing exercises to build glute and ham strength.
Also today I started using bcaa's durning training and mixed in with my post shake- seemed to help recovery since usually by now I'm sore and so far so good. Also last few days I have weighed in at 259 or less.

t gale
06-28-2014, 10:44 PM
This week was a deload- I still hit all regular training days!

Squat- today
Bar x5 x 2. 145 x3
235x 1. 325 x 2 x 3sets
375 x1 x2 sets
Squats felt better this week. Feeling better each week. Sort of kept deloAd by keeping reps down.

Pulls 2 inch deficits
405 x 5/3/3
Wilson's light bands 20 x 2

t gale
06-30-2014, 07:31 PM
bench night-
bar x 10 135 x5 225 x 2
315 x 1 385 x 1 405 x 1
shirt on
545 x 2 3brd
635 x 1 2 brd
700 x 1 1 brd
765 x 0 bad set elbows were loose
765 x 1 (tone may have taken it without me holding but I think it was locked or very close)

tri pushdown- 50 x2sets

morning weight was 258 again. not bad night

Brian Hopper
07-01-2014, 07:02 AM
Some strong benching Tim!!!

t gale
07-03-2014, 05:41 PM
Thanks Hopp.

Tuesday was back day.
snatch grip pulls from 4inch blocks -405 x 3 x 3
lat pulldowns - 6 x 4sets
seated rows - 15 x 3
that was it- forearms were fried from Monday.

today-upper access
speed bench-245 x 2 x 9 (shoulder took forever to loosen up, did one less rep to save them)
close grip bp- 225 x 8 x 3
db rows -100 x 15 x 3
sebastians -75 x 15 x 3
tri push downs wide-95 x 15 x 3
grenade pushdown - 20 x 25/20
barbell curls-40lb x 45 did it like 21's but with 15 reps-just for blood flow.

pretty good training day. It's been a long week, with sleep pattern all over. Weight has also ben holding steady at or right below 258 everyday now.

t gale
07-05-2014, 02:15 PM
squat and dead day
bar x 5 145 x 5 x 2 235 x 2
325 x 2 355 x 2 385 x 2
415 x 2 445 x 2 475 x 2
felt good up to here. decided to be happy and call it here!

block pulls(right at bottom of knee)
225 x 2
315 x 2
405 x 1
495 x 2
595 x 2
635 x 2
Finished there. pretty happy I made it to this point-month ago I couldn't pull 585. but back is sore

standing cable crunches(focus on squeezing at bottom
15 x 3sets

Morning btw:258.6

t gale
07-07-2014, 08:42 PM
Monday bench-
Bar x 5. 135 x 5. 225 x 2
315 x 1. 385 x 1
Shirt on
545 x 1 2brd
635 x 1 1 brd
675 x 1. Chest
725 x 0
Well everything felt heavy tonight. I let myself down by getting carried away on Saturday. I lost sight of my goal!!!
I will come up with a new plan. Probably squat one Saturday and pull the next. Plus also shirt every other week

t gale
07-12-2014, 03:05 PM
Alright after Monday decided to just do blood flow work durning the week.
Also decided to squat one week and pull the next. Pull won't be heavy mostly be speed work so I can stay healthy and focus in bench only meet in September.

Brian C
07-14-2014, 12:59 PM
Good plan squatting one and speed pulling the other, shirt up the weeks after the pulls so you won't be taxed.

t gale
07-14-2014, 08:17 PM
Good plan squatting one and speed pulling the other, shirt up the weeks after the pulls so you won't be taxed.

Yeah thanks B! I let my focus get away from me there. But I'm back in track.

Tonight bench night
Bar x 10 x 2. 135 x 5 x 2
225 x 2. 315 x 1
385 x 1 felt heavy today
Shirt in anyway
585 x 2 3 brd.
655 x 2 2 brd
705 x 2 1 brd possibly rep pr
750 x 1 1 brd

Close grip bp- 275 x 8/10
Tri push downs - 60 x 20 x 2
Done ok considering shit felt heavy raw. Deload next week!

Brian Hopper
07-15-2014, 08:22 AM
Nice work, Tim!!!

t gale
07-22-2014, 07:40 AM
Thanks Hopp.

Been training just haven't been keeping up with journal. I'm 8 weeks out from meet so time to dial in my training. Can't do anything that is going to help me reach my goal. I'm on deload this next week then shirt up Monday. Looking forward to it. Time to get after this. Meet goal is 760 range.

t gale
07-28-2014, 08:12 PM
Bench night- 7 weeks out
Bar x10 x2sets. 135 x 3
225 x 2. 315 x 1
385. X 1. 415 x 1
430 x 1 pr
Shirt on single ply
585 x 2 3brd
695 x 1 2 brd
770 x 1 1 brd pr
805 x 1 2 brd most weight held in over 2 1/2 years.

Shoulder PREHAB

Incredible night by whole team. Things moved fast for me. I think 5 more weeks of training. Video to come tomorrow

t gale
07-30-2014, 08:37 PM
here s the 770 to a 1 brd


t gale
07-30-2014, 08:39 PM
here's the 805 to 2 brd


t gale
07-30-2014, 08:40 PM
today was a quick back training day. feeling pretty good. cut out all deadlifting and no heavy squats until after this meet

07-31-2014, 04:45 PM
Nice work man. You are a BEAST.

t gale
08-04-2014, 07:39 PM
Bench night-
Bar x10 x 2sets. 135 x 5 x 2
225 x 1. 315 x 1
385 x 1. 425 x 1
445 x 1 pr tone made me do this set. Pretty good
Shirt on
585 x 2 3brd
695 x 1 2brd
745 x 1 1 brd
785 x 1 1 brd pr

t gale
08-06-2014, 07:34 AM
Bench from Monday night


t gale
08-12-2014, 06:58 AM
Bench night-
Bar x 10 x2. 135 x 5 x 2
225 x 2. 315 x 1
385 x 1. 425 x 1
Shirt on-
605 x 1 3brd
700 x 1 2brd
755 x 1 1 brd
805 x1 1 brd(this could have been red or white very close)

Tri push downs
Decided last minute to shirt up- everything felt heavy but who cares. 3 weeks of training left. So I will be deload, shirt, and shirt !
Video to come

t gale
08-12-2014, 07:00 AM

t gale
08-15-2014, 10:27 AM
Thursday- upper access
Speed bench 245 x3 x9sets
Lat pull downs 15 x 3
Face pulls 12 x 3
Sebastian's 95x 10 x 3
Tri ext Mach- 65 x 20each arm then 30 with both
Bodyweight was 264.2 this morning. Meet is less than a month away! Can't wait to compete. Need redemption!

t gale
08-19-2014, 12:40 PM
Bench - deload
Bar x 10x 2. 135 x5 x2
225 x1. 275 x1 x5

Tom Mutaffis
08-19-2014, 12:46 PM
Good luck with the upcoming meet!

t gale
08-23-2014, 01:50 PM
Good luck with the upcoming meet!
thanks Tom.

t gale
08-23-2014, 01:58 PM
saturday-hit bench today wasnt sure how i would feel monday night. so didnt want to risk a bad night. today didnt feel great either. some how dropped 13lb since monday. woke up at 256- but after lunch back to 261.
bar x5 x2sets 135 x 5 x2
245x3 335 x 1
385 x 1 425 x 1
shirt on
575 x 1 3brd 675 x 1 2brd
715 x 1 1brd 755 x 1 touch(opener)
not as quick as i would have liked but good for today. video later

t gale
08-23-2014, 02:02 PM

t gale
08-31-2014, 05:36 AM
Bench day-
I decided to bench again while team was squatting to give myself 2 extra days rest. Plan was to hit opener again.
Bar x 10 x2. 135 x 5 x2
225 x 1. 315 x 1
385 x 1. 425 x 1
Good news is I'm handling 425 every session now with no problems even if things feel heavy.

Shirt on
605 x1 3brd. 675 x 1 2brd
705 x 1 1 brd. 760 x1 touch not completely locked
I miss grooved this today but still got a good push.
Plan for meet will be open at 740 hit something I know I can touch and press no problem. Then probably make a 30lb jump but time will tell. Bring on sept 14!

Brian Hopper
08-31-2014, 06:07 PM
Glad to see your raw bench is coming back around. Strong bench work, Tim!

t gale
09-09-2014, 07:20 AM
Tuesday - meet week-
I have trained twice since last post. Just some light stuff to keep moving.
Looking forward to meet day. Bodyweight this morning was 256.6 so my body is right where I need it to be. Been doing a much better job with the nutrition part for this meet.

t gale
09-15-2014, 07:09 AM
Meet write up:
Not much to say. Once again I didn't get the outcome I was hoping for. My opener was 745.
My warmups felt great. Shirted reps were 500 x 2 3brd
605x 2 brd and 700 x 1 1brd. All weights flew.
Then first attempt I left my shoulders raised from being so I was unstable and pushed the weight over my face.
2nd attempt- I did better job of getting shoulders under me but tone said I never got my elbow under me after the throw off the chest.
By now I had all kinds of horrible miserable thoughts of bombing for second meet in a row.
Came out on third got as tight as I could -
Took the weight down smooth and threw with all I had. I got two whites not sure if my bad arm(left side was completely locked but I held it at top for what felt like forever until the rack command came in. At that point my back was locked up. But to get the lift was all I cared about.

It ended up being a meet pr of 40lbs so I will take it with a grain of salt.
I will get back to the drawling board and maybe next meet open with 720 and wait till second to hit a pr. November may be next meet cause my 13 year old will be competing and wants to be in same meet with me

t gale
09-22-2014, 09:35 AM
Ok- week after meet- I ate tons of crap last week and weight is still on point- 258.
Trained Saturday chest because of
Something to do tonight.
Floor press-light 225x5x5
Back movement- 12x3
Just getting in flow. Start a 3 week wave of bands and chains to boards next week. If it looks familiar yes I stole it from Vinny Dizenzo. I talked to him and he said it really helped his lockout. So looking forward to the challenge. Using it as a meet prep for Nov. 2nd meet

t gale
09-30-2014, 11:20 AM
Bench night-(doubled light band +80lbs in chains)
Bar x 10. 135x 5. 225 x 3
135 +b x2 (2brd). 135 +b+c x2 (2brd)
185 +b+c X1 (2brd)
Shirt on
315 +b+c x 2 (3 brd)
410 +b+c x2x3sets(2 brd)
Tri push downs 50 x 2set
Rev pec dec. 50
First night in shirt since meet, felt good. I'm pretty sure this is going to be a good cycle for me. Lockout is going to be rough next few weeks. Looking forward to the challenge.

t gale
10-06-2014, 08:02 PM
Update: last Thursday dud speed work against band205x3x9

Bench night- Monday
Doubled light bands +80lbs in chains
Bar x 10x 2. 135 x5. 225 x 3
135+b x 2. 135+bc x 2 (2brd). 185 +bc x 1 2 brd
Shirt on
315+bc x 2 3brd. 405 +bc x 2 2 brd
455 +bc x 2 2 brd. 455 + bc x 2 1 brd

Inc. bp w/ football bar to 1 brd with foam on it
225 x5,5, 10

Loving the challenge of this cycle. I know it's helping lockout and teaching me to stay tight thought whole lift!

t gale
10-14-2014, 08:13 AM
Bench night-
Last night of 3 week wave. Doubled light bands and 80lbs in chains.
Normal warm ups-
Shirt sets-
405+bcx1 2brd. 455+bcx1
495+bc x2 x2
Cgbp - 315x 3x2sets 2 brd +80lbs on chains

t gale
10-14-2014, 08:16 AM
This wave was great- worked my lockout great. Been prehab the shoulders more than usual and they still feel pretty good. Last nights top sets moved pretty quick also. Now just have to hope shirt holds up through meet. Small hole going to patch just to get me through meet, then sadly it will be time to look for a new one. Morning body weight has been right around 255 for past week

t gale
10-21-2014, 07:23 AM
Bench night-
Yeah well another shit opener night. No excuses but last week was not the easiest of weeks for me.
Bar x10. 135 x 5. 225 x 1
315 x 1. 365 x 1. 405 x 1
Shirt on
495 x 1 3brd. 605 x 1 2brd. 675 x 1 1 brd
725 x 0 missed twice.
Need no Cpap and had to do sleep study last week,
I'm sort of a sissy so that shit gives me tons of anxiety and stress. Morning weight is 252. 2

t gale
10-27-2014, 05:44 AM
Meet week-
Starting my cut at 256. Meet is only 20 minutes away from my house so figured no better time to try cut for an early weigh in. Weigh in will be Saturday and my meet us Sunday. So let the fun begin, it's first cut in 3 years. Single ply bench only meet. Opening at 720-725

t gale
10-31-2014, 10:45 AM
Update- was starting to panic a bit with this cut. I ate complex carbs longer into this week than normal and ate more quality food this go round. Woke up this morning at 251.4 - Thank you Brian C for the Epsom salt tip currently sitting at 247.8. So getting there

t gale
11-04-2014, 07:58 PM
Ok meet report!
Made weight- 241.6.
So first meet at 242 single ply bench only-
First 242 meet in 3 years also.

Meet was running quick. There was 3 flights this day I was in the third flight- so my plan was to take two warm ups in shirt
While second flight was going. I took first one durning first attempts and second one in third attempts.
Bar x ? X 2. 135 x 8 x 2
225 x 1 315 x 1
385 x 1
Everything felt great! And weights felt like. Put the shirt on and while it felt tight and right it didn't cut off circulation in hands
Like last few meets.
585 x 2 reps 1 to 3 brd 1 to 2 brd
675 x 1 1 brd.

Time for platform: I was ready for war! I was focused and didn't get lazy with setup.
725 x 1 good lift- weight flew. First meet since March I got first one in.
Second attempt I would stick to plan 765. But gave more a serious thought.
765 x 1 - um this was interesting. Weight flew from chest to lockout,
There was a lot of noise and spotters missed rack command. So I held weight for what felt like forever until second rack command came. Bar was sinking a little before the second game thru.
Tone showed Gene the video and judges- they over turned the no lift. To good lift. But the drama and long hold throw my emotion out of the game.
785x 0 no lift- moved good to about 2 inches from lockout. Couldn't turn left elbow out.
My left arm won't finish at same height as right due to the u fixed pec tear. The judges where aware of this and did a good job .

I want to thank powerbelly for the awesome King Kong wrist wraps. My teammates for all the support and motivation.
Jb for keeping me on track! Tone for everything that a great coach and best friend would do, Mary and David Soffen for checking on me all week long before meet. Brian c for ur key trick durning my cut. And Vinny Dizenzo for that killer program! It made my lockout so much stronger! My 800 single ply isn't far off! Videos soon

t gale
11-05-2014, 01:20 PM

t gale
11-05-2014, 01:24 PM
2nd attempt- lots of confusion-but good lift

t gale
11-05-2014, 01:26 PM
785 no lift - about 2-3 inches

Luigi Sacs
11-05-2014, 06:31 PM
Tim, I had competed that day as well. I was in the first flight, and although I was in the midst of my warmup I made sure to see your attempts. They were inspirational to say the least. Congratulations.

t gale
11-05-2014, 09:23 PM
Thanks a lot Luigi! Much appreciated! How did your meet go?

Luigi Sacs
11-06-2014, 06:31 PM
Thanks a lot Luigi! Much appreciated! How did your meet go?

You are welcome and thank you for asking. My meet went as well as I would hope. I hit all my pre-meet goals so I was happy. I'm not very strong so I'll refrain from posting my numbers, lest I be laughed at by the internet.

t gale
11-09-2014, 05:58 AM
Squatted Saturday -
Bar x8 x 2 155 x 5
Briefs on-
245 x 3 x2
335 x 2
425 x 2 x 3. 475 x 2
515 x 2
Rev hpy. - 20 x3
Super setted with knee raise - 20 x 3
Decent day back was fine until I tried stretching out after training. Then I got tight as hell. Threw heat on it and felt good rest of day.
Today hips are a little sore.
May throw single ply squat suit on if I can find a used one!

Brian Hopper
11-09-2014, 04:32 PM
I got a size 48 Titan Super Centurian with Velcro straps!

t gale
11-11-2014, 04:56 PM
I got a size 48 Titan Super Centurian with Velcro straps!

Thanks Hopp I will keep that in mind. I have someone letting me try one on this weekend.

I hit bench last night- shirted with the low collard super katana(just got back from being altered. Just not a good shirt for me. I don't think it keeps the torn pec where it needs to be. Also stretched again and was too big still in chest -got to bottom and just felt no support h like other shirt. So back to drawling board.

t gale
11-11-2014, 05:00 PM
Today I trained legs, abs, and back extension-
I did 3 sets of 15-25 reps of:
Leg ext/ leg curls/ hip abduct and hip add/
Torso twists/ standing cable crunch and back extension machine.
Trying to build the lower body muscles I've been neglecting a while.
My body weight today was 251.4

t gale
11-15-2014, 02:47 PM
Another squat day
Bar x10 x 2. 155 x 5
Briefs on(2ply preds)
245 x 2. 335 x 2
425 x 2 x 2. 475 x 2
525 x 2. 572 x 2
Rev hyp - 20 x 2 w/ hanging leg raises 20 x 2
Decent day didn't feel anything bad today squatting so that's a plus. Sticking with plan.slow process

t gale
11-19-2014, 06:59 AM
Monday bench night
Bar x 10 x 3. 135 x 8 x 3
225 x 8. 275 x 3
315 x 5. 365 x 5(last one was ugly-left arm all over )
385 x 3. 405 x 1
365 x 3/3/3 3 brd paused
365 x 3 4 brd paused- tough spot this is where I need work
Skull crushers and tri push downs

t gale
11-19-2014, 07:00 AM
Tuesday -lower access
Same as week before

t gale
11-25-2014, 07:54 AM
Saturday- squatted in briefs
585x2. 625 x 1 felt back when I first broke for decent then fine but sort of forced me to stay out of groove. Easy coming up.

Monday night raw bench
365x 1. 415 x 1. 435 x 1 2 brd
455x 0 got loose before weight touched board
405 x 2/3/3 4 brd ( my weak point)
Tri push downs 60reps

t gale
11-30-2014, 01:15 PM
Squatted in briefs and wraps
645x 1. 685 X1 close on depth
Rev hyp & leg raises 60 reps

t gale
12-23-2014, 08:14 AM
Still thinking full single ply meet in April- haven't really been training hard yet until holidays are done . Body weight this morning 260 damn holiday cookies.

Last night bench- I did shirt
Bar x 5 x 2. - 135 x 5 x 2. - 225 x 1. 315 X1
405 x1
Shirt on - 605 x 1 3 brd. 695 x 1 2 brd
745 x 1 2 brd. 695 x 1 1 brd
685 x 2 2 brd
Tri rehab

t gale
01-06-2015, 02:59 AM
Saturday started my training for April 19 meet.
Week 1 squat (light with briefs)
515 x2 x 3sets

Week 1 bench
Raw against dbl minis
225 x 6 265 x 6 315 x 4
Tone showed me a bunch of exercises sports chiro have him today to help strengthen low back-
So I need to keep on these. Knock on wood back feels not too bad

t gale
01-16-2015, 08:29 AM
week 2 squat- metal 54 single(too big) used it up to 600x1 switched to briefs(preds 36)
675 x 1 710 x 1

week 2 bench against doubled minis
585 x 1 1 brd 635 x 1 2brd 675 x 0 2 brd not completely locked out

things are going ok. waiting to see if someone has different smaller suit for me. figuring I need a 50 metal for comp fit. my weight has been right around 254 everyday.