View Full Version : CR's powerlifting journal
12-10-2003, 09:17 PM
I haven't kept up with a journal on this site for a while, but I am going to change that. I am coming off my best meet ever(my 9th total) and I think that my journal can help those intersted in powerlifting. I do a lot of weird stuff you won't see in most journals, so if you want anything explained along the way just ask. So here are my current numbers and my plan of action for the next few months:
Bodyweight ranges anywhere from 155-160 lately depending on time of day and whatnot. My next meet will be a push/pull on Feb 21st in upstate NY. It will be sanctioned by the IPA. I will then most likely travel to Las Vegas to compete in the AAPF Nationals on March 20-21. This is the drug tested Nationals of the American Powerlifting Federation(APF). If this cycle goes well I will have a shot at the AAPF Open 165 National and world record squat(573) and total(1471). My training:
Mon- Heavy bench(boards, shirt, etc)
Wed- DE sq/dl
Thu- Bench assistance
Sat- ME sq/dl
When I get closer to the meet I will most likely be getting in the canvas for 4-5 sessions to hit some heavy singles like last time. During this cycle I will try to stay away from excessive heavy pulling and focus more on heavy squatting, speed pulls and assistance work to increase my DL.
12-10-2003, 09:18 PM
1.Deadlifts(sumo/MaxDL)- 195+MD 10x1, straps up- 195+MDx1
2.Pull Thrus- 4x10
That's it. I wasn't going to train until bench work tomorrow, but Pete came over to DL so I figured I could pull some speed deads. Felt pretty good. I think I am try pulling in this suit next meet. We'll see how the training goes.
12-11-2003, 05:22 PM
Latty excellent work on your competition. That deadlift video was sick.
Do you always train with your team because I'm assuming you would never squat the weights you do alone if you weren't in a rack.
I have a few questions for you. Has your weight stayed roughly the same amount since you started lifting really heavy. Do attribute your strength to fueling your body with more food as well as lifting. Has your body composition changed. Like are you a lot more muscular. Everyone is always saying how progression with your big lifts are what will get you much bigger. I have never really seen what you look like without a shirt so i don't know what you look like but your weight hasn't seemed to have changed much. I guarantee you don't care though as it is much more impressive to life 500lbs+ at 155lbs than it is to lift those weights at 220lbs.
12-11-2003, 06:52 PM
good luck w/ the new journal, not that you'll need it.
12-11-2003, 07:14 PM
Darcy- in my most recent training cycle I went from 145(weigh-in at meet on 8/30) to 158(weigh in at this meet 13 weeks later). This made a huge difference in my strength and performance. I was not sucked down and dehydrated at this meet. I kept eating and drinking water all the way up to weigh-ins and the day of the meet. I definitely have become noticeably bigger in the thighs and I think my back and arms have grown too. But like you said I am more worried about putting up bigger numbers than measuring my muscles, lol.
1.Incline press- 135x6, 145x6, 155x6
2.BB ext. to throat- 45x8, 55x8, 65x8,8
3.Band pressdowns- Green band 3x15
4.Close grip rows- 130x6, 160x6, 170x6, 180x6
Very humbling experience with the inclines. Haven't done them in a few years. Not easy. I think if I do these and shoulder presses regularly I can bring up my weak shoulders. I have a feeling I'll be real sore after this session.
12-11-2003, 08:52 PM
Those are some amazing lifts. It sounds like you have a good chance of reaching the squat world record for your category since it is below your gym lift. It should be interesting to read about your training methods. Good luck with the journal and upcoming competitions.
12-12-2003, 04:36 PM
I think I'm going to swap my benching days a bit like yours. They seem much more fun your way. And the results have been awesome.
12-12-2003, 06:50 PM
Yea, basically I wasn't feeling speed bench anymore and I am very explosive anyway without it. Also, since I arch very hard on bench, I wanted to avoid doing that twice per week. Doing inclines and declines I can still work my pecs, delts and triceps without destroying my lower back. This day will mostly be lighter for reps, but I may sometimes go heavy if I feel like it. The other bench day rocks. I just go balls out and get to do the fun stuff. Monday I will probably start the session with board presses and then do some shirt work.
hey latman, glad you gots a journal again - awesome lifts man!.....and your right, you gots some interesting strategies. Gives good food for thought on developing routines.
12-13-2003, 01:14 PM
1.Low box squat(10"/SSB/raw/close stance)- 155x1, belt on- 205x1, 225x1, 255x1, 275x1
2.Zerchers(raw/no belt)- 185x3, 225x3, 275x3
3.Abs- 3 sets
I felt like crap on the box. I think I'm going to skip the extra low box squats. They just don't seem to be very useful to me considering I end up doing a squat negative and a goodmorning off the box once I get any kind of weight on there. My form is just way to shot when I go that deep and the close stance crap doesn't help either. I could have hit mid-300's for a triple on zerchers and meanwhile 275 on the low box for a single was horrible. That's not right. I may as well just pull off like a 8" box because that is the position I was in coming off the box. I think for the squats on Saturday I will use a box maybe an inch lower than speed(like 13.5") and most likely briefs. I'll see how next week feels trying something like that with bands.
12-15-2003, 07:37 PM
1. 2-board press(middle finger)- 185x2, 215x1, 245x2(PR/no prev record), (comp grip)-265x1(10 lb PR/easy), 275xmiss(not close)
2.Bench press(Karin's DD)- 225x3, 265x3, 295x1, 315x1(no reps touched), add poly #1- 300x1(easy/no pause), 320x1(10 lb Gym PR/paused and smoked), 340xmiss(came out of the groove just before I got to belly/missed half-way), 350xmiss(just shot)
3.Floor press(pinky)- 135x6, 145x6, 155x6, 165x6
4.Wide grip chins- BWx6, +25x5,5, underhand- BWx8
First heavy bench since the meet and it went well. I absolutely kicked my ass this weekend with the heavy raw stuff on Saturday followed by far too much alcohol consumption(~ 1/2 liter of Bacardi/Southern Comfort and 7 beers). That's too much for this skinny bastard. I basically slept all day Sunday and felt pretty shot. I did have a big Quiznos dinner on Sunday night which I think saved me.
The denim just felt a bit awkward. I wanted to see what I could touch with the shirt pulled tight, but the 315 just felt awkward. The bar drops fast the first few inches, then the shirt catches so hard and I have trouble keeping my form while trying to touch. I'm sure I'll experiment with it more in the coming weeks, but the poly is working great right now anyway so no biggie. The way 320 went up without the shirt pulled down all the way I know I'll be good for 365 or so in Feb. I just need a Petey C arm adjustment at the meet and I can't lose! Belly UP!!
12-15-2003, 08:09 PM
Keep up the good work, bro! I'm looking forward to watching your progress in the journal.
12-17-2003, 08:19 PM
1.Deadlifts(conventional/raw/belt)- 315x1, 365x1, 385x5
2.Band GM's- 2 sets
3.Abs- 3 sets
4.Reverse hypers- 2 sets
Not too smart on my part. Back wasn't feeling great to begin with and then I pull semi-heavy conventional for reps. Almost as smart as Pete's deadlifting from today. I figured maybe I'd use some conventionals for reps to strengthen the ole back, but this may be the last time I do these this cycle. My back was in some not good pain after those so I did some light stuff which seemed to make it feel better. It hurts a good bit now so I took some Ibuprofen and I'm just resting it up. I'm really looking forward to squats this weekend so it better be good to go or I'm gonna flip.
12-18-2003, 01:51 PM
I will be watching with great anticipation. This will be one of my first reads everday. Awesome job at your last meet!
12-18-2003, 09:17 PM
1.Incline press- 135x4, 150x6, 160x6, 165x4(miss 5)
2.BB ext. to throat- 45x8, 55x8, 65x8,8
3.Wide grip cable rows- 130x20
During warmups on the inclines my right shoulder/rear delt area started bothering me. I tried stretching it out and working through it, but it just didn't feel any better. Now I feel it not only there, but down my arm in towards the bicep all the way down near the elbow. I used to get bad pains like this that I assumed was some form of tendonitis(used to get it after I would pitch a bunch of innings in baseball). I haven't had them in months. Great, I'm falling apart, lol.
I've decided to take Saturday completely off. So I will be resting for the next 3 days. If I feel good on Monday I'll do a heavy bench session. Now is not the time to push it and screw up my whole cycle. Saturday, Monday and Wednesday really f'ed me up.
12-22-2003, 07:27 PM
1. 3-board press(comp)- 135+MMDx3, 165+MMDx3(5 lb PR), 190+MMDx1(5 lb PR), 200+MMDxmiss
2. 3-board press(Poly #1/comp)- 225x3, 275x1, 315x1, 355xmiss(had them take it on the way down), 355x1(5 lb PR), 370x1(20 lb PR)
3.Floor lockouts(close/2-3")- 225x3, 275x3, 315x3, 335x1
4.Lats/upper back w/monster minis- 4 sets
Good day today. My triceps felt stronger for more with the shirt work, but my back was shot from arching. Decided to leave it. Next time I'd like 380-385 or so. On the first set of 355, the shirt guru(Petey C) pulled the sleeves down a little too much and I couldn't get set off the handoff and descent so I had them take it. The next set we raised the uprights one notch and loosened the sleeves a little and it went up nice.
Tried lockouts from the floor for the first time. Felt pretty good, especially since my low back was shot. I'll do them this way from now on.
Wednesday is supposed to be sumos in gear. I'll feel out my back and decide then.
12-24-2003, 05:01 PM
1.Deadlifts(raw/no belt)- 135x5/5, 225x5/5(both sets done 5 reps conventional then 5 reps sumo)
2.BB rows(explosive from 6")- 145x8, 195x8, comp grip- 145x15
3.GHR(+4.5")- BWx12, BW+mini 2x12
4.Face pulls(from high)- 40x12, 50x12, 60x12, 70x12
5.Face pulls(from low)- 50 2x12, 70x10
6.Abs- 6 sets
Nothing crazy today, but I did some good work. I was going to do some light GM's just to work the back a little, but I can't even hold onto probably 135 with my shoulder. No other exercise bothers it except when I try and put the bar on my back. So I just did some real light deads and then did the assistance stuff. Now I'll rest til Saturday and then do speed squats with the SSB+greens or purples and then go for a PR in the canvas on sumos.
12-27-2003, 01:16 PM
speed sq/heavy dl
1.Box squats(14.25"/SSB/briefs)- 225+PB 8x2
2.Deadlifts(sumo/MaxDl/canvas)- straps up- 335x1, 425x1, add belt- 505x1(10 lb PR/ finally broke 500!!)
3.Deadlifts(raw/belt/standing on 100 lb plate)- 225x1, 315x1, 365x5
4.Rear delts- 3 sets
5.Reverse hypers- 3 sets
6.Abs- 5 sets
Good session! Speed felt real good on the box, I left it at 8 sets because my back was a little tight and I knew I was going heavy on deads. The canvas is sooo tight now that when I had 2 plates on the bar my legs were already tingling and turning purple. I was going to take it off, but I figured I was there and in that bastard already so I kept pulling. 425 felt real easy and I have never attempted that much without a belt. 505 came up real nice and I had my form pretty solid. When I got to my knee it dug in pretty well and I started to shake as usual. I just kept focusing on pulling back and eventually the weight got over my bloody knee and I finished it. I held it for a few seconds and then let gravity take over. I think I will eventually pull well in the canvas, but the next step is to definitely have the leg openings opened up a bit so my legs can breathe a little. I will also keep attacking my upper back and some pull thrus to nail the glutes so hopefully I can bust through that sticking point of mine. The conventionals standing on the 100 lb plate felt real good. I think I was good for a few more reps strength-wise, but after like 3 reps I had some pressure building up inside where I either was going to puke or needed to burp. I tried to let it out but in the lockout position I was under too much strain and the bottom I was too constricted. I'll up these next time I do them.
12-29-2003, 08:14 PM
1.Bench press(pinky)- 95+MDx3, 135+MDx3, 165+MDx3(10 lb PR), comp- 165+MDx3
2.Bench press(Poly #1)- 225x3, 255x3, 280x1, 300x2(missed 3rd at lockout/ 25 lb PR), 315x1, 315x1
3.Declines- 175x2, 200x1, 225x4,4,2,2
4.Close grip cable rows- 130x6, 160x6, 170x6, 180x6,6
Good session. My back was still pretty shot from Saturday, so arching wasn't pleasant. I was having a bit of trouble with my setup because of this. Hit a quick PR on the bands and then took them off and put the shirt on. None of the reps touched until I got to 300. All 3 reps touched with 300 and both of the 315 singles did too. After the second rep of 300, I shifted a little on the bench. It felt awkard coming down, but still popped up pretty strong. I grinded it to within 2" of full lockout, but couldn't finish. Still a big PR, but I wanted the triple. Oh well. I was going to do 315 for a double, but both singles felt a little "off" to say the least. I think I was shot from the 300 and my arch felt like crap. The 225x4 on decline matches my PR. I tried for 5 on the first set, but missed.
12-29-2003, 10:39 PM
Nice lifting past few workouts! Damn you're strong
01-03-2004, 04:48 PM
1.SLDL(no belt/off 100 lb plate/overhand)- 135x10, 225x10
2.Face pulls/rotators- 6 sets
3.Curls- 3 sets
4.Abs- 3 sets
Went pretty easy. I knew the night of drinking would not be good for recovery and I was right. I drank myself stupid and was up until like 6:30 in the morning at which time I took my puppy for a walk. I actually just let go of the leash since there was no cars on the road and she stayed close to me anyway. That was cool because it was the first time I ever even tried that with her.
Today my hamstrings are sore as bastards!! I think even though I went light on the sldl, I haven't done that movement in a long time and it really nailed me. I think I might start doing these and increasing the weight gradually for some extra hammy work.
Now I'll rest until Saturday for some heavy squats!!
01-03-2004, 04:58 PM
1.Squat(briefs/canvas)- 145+BBx2, 195+BBx1, 235+BBx1, add erector shirt- 285+BBx1, straps up- 315+BBx1, 375+BBx1, 415+BBx1, add wraps- 465+BBxmiss, 465+BBx1(very strong)
2.Pulldowns to abs- 4 sets
3.Shoulder horn- 3 sets up to 10's
I am very pleased with this. I didn't know what to expect. First, I did sldl for the first time in like a year on Wednesday and my hammies were still very sore. Second, I got absolutely hammered on New Years and was in bed not eating enough all day Thursday. I lost ~5 lbs from that crap. I was back up to 160 this morning though. I also had the legs on my canvas opened up 2", so I wasn't sure if I would get the same support...but I did. Plus, this was the first time since the meet I had any kind of weight on my back and only a week ago I was still having discomfort grabbing the bar(rotator).
The warmups all felt light, but once I put the straps up my setup felt crappy. The best set of all was my last and it was strong. I think I was definitely good for more, but I figured I'd save some for the rest of the bands in the upcoming weeks. I think I'll be good for the same bar weight in 2 weeks when we use blues+purples.
01-03-2004, 05:12 PM
Correct me if I'm wrong, but a blue band adds ~100lbs at the top of the movement, right? So 2 blue bands would be ~200lbs? Impressive stuff, bro.
01-03-2004, 07:59 PM
Do you still have a link to the deadlift video that darcy mentioned? I hope it will be as inspiring as your squat video. Also, what are MMD's?
01-04-2004, 09:59 AM
Anthony- the 465 set I did was ~550 lbs in the bottom position and at lockout was ~635. So the tension from the bands at the top for someone my height is ~170ish. Every other week we are adding more band tension so we'll see how it goes. The last week I do these we will have to sets of blues on there which add ~340 lbs of tension at lockout. That's when you want to trust your spotters, lol.
IG- My friend put that video up of me deadlifting. I'm not sure if he still has it on the internet anywhere. I did just finally give my video of my last meet to another buddy of mine and he should be getting vids from that up shortly. I pulled 485 in that meet so he will probably put that up. The MMD is the monster minis doubled. When I write MD it is just regular minis doubled. The monster minis are twice as thick, but the same width as minis.
01-05-2004, 07:29 PM
1. 2-board press- 135+MMDx3, 155+MMDx1, 170+MMDx1, 180+MMDxmiss
2. 2-board press(+petey C shirt)- 225x2, 265x1, 290x1, 320xmiss(lost it on the way down), (Add poly #1)- 320x1(5 lb PR), 340x1(25 lb PR), 350x1(35 lb PR)
3.Lockouts(3"/med/floor)- 225x3, 275x3, 315x3, 335x1, 355 3x1
4.Wide grip cable rows- 160x5, 170 2x5
5. 1-arm cable rows- 70x8, 80x8
6.Chins- wide gripx6+ underhandx4
Good session. I wasn't sure how I'd feel since today at work I was drilling into cement and cutting pipes all day. The 2 boards with the monster minis was a PR because I have never doen them with those bands. I hit 190+MMD on 3-boards 2 weeks ago and the 170 set today was easy, so not too bad.
For a second exercise, we took the bands off and shirted up. I put Pete's shirt on just to prove it is too tight for him. I smoked 290 in it with a PR coming in of 315. When I took 320 out, I never got it fully over my wrists and elbows and it just started to fall fast towards the boards so they took it. Instead of messing with that shirt anymore I put mine on. 320 was pretty easy, but didn't feel light. 340 started to come down ok and then I pretty much dropped it the last 2". I was about to tell them to take it, but just started pressing and it kept going. I decided to take one shot at my goal of 350 and I kept my arch better and remained tighter. It popped up good and just stopped. I usually lose it at this point, but I just kept pushing and I popped it the last 2" strong and held it. Big PR. In 2 weeks I'll do it off the 1-board.
Finished with some lockouts. I am going to work up to 2-3 heavy singles every other week and try and add 5-10 lbs each time.
01-06-2004, 04:27 AM
Congrats on the PR, that's pretty damn impressive weight.
01-06-2004, 06:43 AM
Dam Latty each time i catch up with you, you seem to add at least 50lbs to your PBs haha. I remember the day when I benched more than you. You have come a long way and this is onlyt the beginning - i can only imaging what you will be putting up a couple more years from now. Awesome work/dedication man :thumbup:
01-07-2004, 06:50 PM
1.GM's(SSB/no belt/narrow)- 115x5, 135x5, 155x5
2.Pull thrus- 130x8, 150 3x12
3.Face pulls- 4 sets
4.Side bends- 3 sets@100
5.Abs- 5 sets
Man, GM's with the SSB are rough. I haven't done them in so long I had forgotten. I didn't want to go to crazy on them, but I seriously think I couldn't have gone much heavier for 5 reps if I wanted to, lol. I took the pull thrus fairly light since I haven't done them in a while. I'll up those over the next few weeks. I know I'm going to be sore from the ab work because I did a few sets with the ab wheel which I haven't used in ages and I'm feeling it already, lol.
01-08-2004, 06:56 PM
1.Standing DB press- 40'sx6, 55's 3x6
2.Decline DB press- 70'sx8, 90'sx7
3.JM's w/SSB- 105 3x12
4.Inverted rows- 2 sets(just to try)
5.Close grip cable rows- 150 3x10
6.Curls- 3 sets
Nothing special, but did some good work on some weak muscles. It feels weird to use my pecs and biceps on stuff. I think I should do something to actually focus on them here and there before I tear something. I may keep up something like this on this day, where I hit something for delts, pecs, triceps, lats and biceps.
01-10-2004, 01:54 PM
speed sq/heavy dl
1.Box squat(14.5"/SSB/briefs)- 235+PB 8x2
2.Deadlifts(sumo/MaxDl/canvas/erector shirt)-(all sets against minis) straps up- 225x1, belt on- 315x1, 375x1(10 lb PR), 405x1(40 lb PR)
3.Deadlifts(conv/MaxDL/erector shirt)- 225x1, straps up/belt on- 315x1, 405x1, 455x1,1
4.Pulldowns to abs- 110x10, 130x10, 140x10
5.Shoulder horn- 5'sx12, 10'sx12,12
6.Abs- 3 sets+1 drop
Good session today. The speed sets felt pretty easy, but I left it at 8 sets because I worked in with my gf(since we had a few missing people! ), so loading and unloading between my work sets of 235 and hers of 95 was a pain in the ass and I was getting more tired than usual. She tried her new suit for some singles afterwards and worked up to a strong 155+purples with the SSB and this was her first time using that suit and also first time with purples.....and straps down, no wraps. This was also her first squat workout in well over a month, so this was very good. After that she pulled 3 singles with 225 in the suit to feel it out and those were strong as well.
I moved on to pulls against minis in full gear. Warmups were feeling very good. I moved my stance in a few inches and it seemed to work well. The 375 set was very strong so I had to try and beat eric's 400 from this week. 405 flew off the ground and then I had to use everything I had to straighten out with it which I did just in time before I was going to lose my grip. Big PR!!
01-12-2004, 07:33 PM
1.Bench press(pinky)- 175x3, 205x1, (add poly#1/comp grip)- 245x1(no touch), 275x1(no touch), 305x1(smoked), 335x1(5 lb all time PR/15 lb gym PR)
2.Reverse band press(greens/flat backed/pinky)- 185x5, 225x5, 245x5, 265x5, 225 2x10
3.Wide grip cable rows- 130x10
I stopped the sesssion there. Today was the first day all winter and throughout all the crappy weather that I woke up feeling like crap. I feel like I'm coming down with some kind of cold or something. My throat is shot and nose running and I was feeling very fatigued very easily. To hit an all time bench PR feeling like that is huge for me. It is just under 6 weeks til the meet and if I had to decide now I'd say I'll open with a conservative 305-310 and then jump to 335-340 for a meet PR and then we'll see. I have 5 weeks to decide though.
01-12-2004, 10:49 PM
Grats on... changing your name? :D
01-13-2004, 04:32 AM
Good work Chris. I hope you don't get the same cold I have ... it's been almost 2 weeks.
01-14-2004, 08:33 AM
Whats the difference between your comp grip and pinky on smooth?
01-14-2004, 03:31 PM
Eric- Where it says "pinky" I mean that the pinky is on the ring. For my comp grip, I use the widest legal grip which is index finger on the rings.
Also, I've felt like complete crap the last few days with a very bad cold. I will rest until Saturday and hopefully by then I'll be ready to squat big.
01-15-2004, 10:53 PM
Nice few sessions there Chris. Congrats on the huge PR's.
01-17-2004, 06:43 PM
1.Squat(briefs/canvas)- 235x2, belt on- 285x1, 325x1, straps up- 400x1, 455x1, wraps on- 505x1, 555x1
2.Box squat(12"/briefs)- 145+BB+PBx1, 195+BB+PBx1, 235+BB+PBx1, 275+BB+PBx1, 300+BB+PBx1
3.Pulldowns to abs- 3 sets
Today was a pretty damn good day. I haven't trained since Monday because of my bad cold and even though I still have it, I had to get back under the bar. 555 ties my 2nd heaviest squat ever and although it was slower than it should be, I think I was still good for a bit more today. If I had been healthy all week this was going to be the day I tried 600 for the first time, but today that would not have been a bright idea.
Decided to just go with briefs with the bands this week. I was very surprised to hit what I did. I was probably locking out ~550 on the last set and coming off a low box which I haven't used in a while felt good. In two weeks for the blues+greens I will go full gear.
01-21-2004, 06:51 PM
1. 3-board press- 95+2MDx3, 125+2MDx3, 145+2MDx1, 165+2MDx1, 175+2MDx1
2. 3-board press(poly #1)- 225x3, 275x1, 315x1, 345x1, 375x1(5 lb PR), 385xmiss, 385x1(15 lb PR)
3.Lockouts(Floor/Med)- 275x3, 315x3, 345x3, 365x3, 385x3
4.Close grip cable rows- 160x5, 170x5, 180x5, 190x5
This session was awesome. I hit PR's on everything. I thought I had done 3-boards with two sets of minis, but it was only 4-boards. I hit more today than I have hit on the 4-boards. Then I threw 375 up off the 3-board very fast. The first 385 came up but I didn't flare out my left arm in time and it started to drift. Took it again and fought through it for a big PR!
Then to lockouts. Even though the workout started at 6 and it was close to 9, I still felt strong as anything. Two weeks ago I did 3 singles with 355 and today 365 felt so easy I did it for a triple. Then I took 385 and it felt easy so I tripled that. 385 feels good in my hands so I think that's something to shoot for in June.
01-21-2004, 07:15 PM
1.SLDL(no belt/overhand)- 135x5, 225x5, 275x5
2.Pull thrus- 4 sets
3.Face pulls- 3 sets
4.Shoulder horn- 3 sets
5.Abs- 5 sets
Nothing crazy today. Didn't want to go too heavy on any DL movement because I am pulling heavy on Saturday. I upped the weight on pull thrus from last time and they felt easy.
01-22-2004, 04:34 AM
Damn, I just hit 300 on 3 boards and thought I was doing pretty good. :( Impressive work, bro! Send some of your videos into Maki!!
01-22-2004, 07:30 PM
1.Standing DB press- 60'sx6, 70'sx1(too awkward)
2.Incline DB press- 60'sx6, 70'sx6, 75'sx6, 80'sx6,6
3.Tate presses- 25'sx10, 30'sx10,15,15
4.Wide grip cable rows- 150x8, 160x8, 170x8
5.Curls- 4 sets
The shoulder presses weren't feeling too hot today so I moved on to inclines. These felt very good. I think I am stronger with the dumbells than I am with the bar on these. I'll work these for a few weeks.
01-25-2004, 12:54 PM
Speed sq/heavy dl
1.Box squat(14.5"/SSB/briefs)- 235+PB 8x2
2.Deadlifts(sumo/MaxDL/canvas)- straps up- 315x1, belt on- 405x1, 470x1, 510xmiss, 510x1(kinda/not counting it as a PR, because the lockout was shady and I would red light it myself)
3.Shoulder horn- 5'sx10, 10's 2x18
4.Abs- 5 sets
Not the greatest day. I think it started off bad because I took in a lot of caffeine expecting to start at 11, but we didin't start til 12. I was all jittery before I started squatting. The speed sets were good, but that weight really isn't much, so it should be fast. My setup on the deadlifts felt a little off and the warmups felt more awkward than normal. I actually stumbled back when I locked out 405 and I've never done that with a heavy weight before. 470 should be my opener in 4 weeks and that rep was strong and smooth. The first 510 fired off the floor and hit a wall at the knees. The second time I felt like I griended it more off the floor, but when it slowed at the knees I pulled through it and headed towards lockout. For some reason lately when I struggle hard on a deadlift I start to look down right before lockout. I have no idea why, but it's reslly stupid. Anyway, it looked like I didn't fully lock it out because I was rounded over a bit at the top.
After that I was just shot and didn't have much left for extras. Just did whatever I could and hit some rotators and abs.
My plan for the meet will be to open at 470, then jump to 500 and just get it. I was going to go for 505 or 510 as a second, but screw that. I'm just getting 500 on the board and then we can go all out on the third.
After this push/pull I'll be changing my sq/dl days up. I will be doing regular speed work every week and will be doing a Max Effort day as well where I will be nailing my lower back. My deadlift needs to go up.
01-26-2004, 07:55 PM
Here's the deal. I'm 10 minutes from leaving work and going home to get ready to train. I'm locking up outside and some moron left a bunch of garbage on the ground next to the dumpster. An even bigger moron(ME) doesn't notice a piece of laminated wood on the ice. I caught the edge of it with my right foot and the thing took off. I landed with all my weight on my left palm. Luckily I didn't mees up my wrist, but I banged up my hand pretty badly. There is some bruising and I have a lot of pain on the inside, especially gripping things. I decided to bench anyway, because basically I am less than 4 weeks out froma meet and there is no way in hell I'm not lifting in it because of something like this. So here's how it went:
1.Bench press(thumb from smooth)- 135x3, 175x1, 205x1, 225x1(easy), (poly #1/comp grip)- 255x1, 285x1, 310x1, 330x1, 345xmissx2, 310xmiss, 310x1(strong).....The comp grip was very tough on my hand. Getting a good grip and the handoff was very rough. Other than that I think I was just having some trouble getting the shirt right. For the 310 opener, I just need to really put the belt on and leave the shirt. Maybe pull it down a hair, but I can't touch the sleeves for that set. On my second attempt I can't really do anything to drastice either. I'll just need to pull down the arms a little bit and I should be good. To hit the 310 strong at the end off all that and conidering the circumstances, I'm happy.
2.Reverse band bench(pinky/greens)- 185x5, 225x3, 255x3, 275x3
Did the reverse bands flat backed again. Felt pretty good, but I didn't want to push those too far because I was pretty shot.
So now I'll try and ice it a bit and just take it day by day. I'm assuming I just bruised it badly, but I'm sure I'll find out if it's worse than I think in the next few days.
01-26-2004, 07:59 PM
I notice you said you took in a lot of caffeine before your workout. Did you take pills or drink coffee, and how long before your workout did you do this?
01-27-2004, 01:08 AM
I just want to say that you're a great example. Folks who want to know what natural lifters can do need only watch this journal.
There are no excuses. Get a group of friends, and make it a point for everyone to get better, and MAKE IT HAPPEN.
01-27-2004, 03:25 PM
IG- I actually took a half serving of ephedra-free Xenadrine and then drank a can of AMP energy drink(like Red Bull). The thing is I took it expecting to be lifting about 20 minutes after that and didn't lift for another hour on top of that!
SF- thanks man, I appreciate it. 25 days out until my team hits up the next meet!!
01-28-2004, 05:28 PM
Thanks, I think I'll try something like that for my next big lift day. And what sf said is true; there is much to learn from you.
01-28-2004, 07:02 PM
1.Box squat(14.5"/briefs)- 250 8x2
2.Extra-wide sumos(raw/no belt/feet straight)- 135x2x3, 185x2x3, 225x5
3.Snatch-grip deads(belt)- 135x3, 185x3, 225x5, 275x2x3
4.GHR(raised 10")- BWx10, +mini 2x10
5.Shoulder horn- 5'sx10, 10'sx2x20
6.Abs- 5 sets
Felt great today. I think I was just psyched to do this workout. Wednesday's have felt very boring and almost pointless lately. I was going to start doing speed every week on Wednesday after the push/pull, but decided to start now.
My plan for Saturdays is going to look like this(Eric, take a look please):
Every other week(close to meet)- full gear up to a % single(add about 20 lbs a week working into the meet). Follow that with the ME lift, low box with briefs(with or without bands). When not close to a meet I will do the ME lift first and then decide if I want to work with the canvas at all.
The other week I will start the day with a GM or pull variation(I know you don't like the GM's eric, but I figure maybe doing every third one of these(6 weeks) instead of a deadlift would break it up nice. On this day I will throw in whatever second movement I want(not squats though). Maybe a zercher or diff variation of the GM or pull.
That being said, I will still be doing blue/green and blue/blue with you guys. I will start that rotation after that and I think I am going to do the APF meet in NJ on 4/17 to officially qualify for the Nationals and just get 1400 out of the way. I was thinking of just doing it as a 2-squat, 2-bench, 1-pull for the total and leave plenty in the tank. We'll see.
01-29-2004, 07:16 PM
1.Incline DB press- 70'sx6, 80'sx6, 85'sx2x6
2.Decline press- 135x5, 165x17
3.Tate presses- 30'sx3x15
4.One-arm cable rows- 50x8, 60x8, 70x8, 80x8
5.Underhand cable rows- 130x8, 150x8, 170x8
Felt pretty good again today. I did the 80's for 2 sets of 6 last week and felt strong again with the 85's this week. Next week I'll do the 90's and then backoff the last week before the meet. On declines I just wanted to see how many times I could do my bodyweight. I am around 162-163 so I just threw 165 on and went at it. Started to fatigue quickly and grinded out the last few for 17. I may try that again next week and try and add reps. I'd like to be able to hit my bodyweight for 20+.
Saturday we squat!!
01-31-2004, 06:42 PM
1.Squat(briefs/canvas)- 235x2, 325x1, straps up- 375x1, 415x1, 465x1, wraps on- 505x1, 560x1, 610xmiss
2.Box squat(12"/briefs)- 195+BB+GBx1, 250+BB+GBx1, 270+BB+GBx1
3.Pulldowns to abs- 130x10, 150x10, 160x2x7
I am absolutely shot!! I was taking one last heavy day in the canvas before I get my new suit. My PR in this suit is 575. The most I ever attempted in it was 589 at the meet, but it got messed up and I had them take it a few inches after I started going down. Today I at least took 610 all the way down and tried to come up. I was leaning forward too much and didn't get much pop and only moved a few inches. No biggie, 560 was very fast, a lot easier than 555 two weeks ago. Hopefully if this Inzer Canvas fits right I'll be on pace for my 600+ at the Nationals.
The box squats felt hard as hell. I was so shot by then and we were using fairly new blues and greens so the tension was huge(~290). Even 1 plate felt heavy, but Eric and I just kept pushing each other and we eventually both grinded out 270(~560 at lockout).
Just want to say congrats to Vinnie and Justin for breaking 600 and Eric for the big 520(with plenty left). Pete also looked very strong. I wonder if it's the wide stance??
02-02-2004, 07:55 PM
1. 2-board press- 135+MMDx2, 165+MMDx1, 175+MMDx1(5 lb PR/Easy)
2. 2-board press(Poly #1)- 225x1, 275x1, 315x1, 355x1(5 lb PR), 365x1(15 lb PR/smoked!), 380xmiss(spotters thought I was losing it and took it), 380x1(30 lb PR!!)
3.Lockouts(floor/pinky)- 315x3, 355x8(PR)
4.Close grip cable rows- 140x3x12
Very good session today!! I actually didn't feel too great on warmups and my back was tight as hell, but it all came together on the heavy sets. I left it at an easy 5 lb PR on the first movement because I wanted to save my back a little for the arching in the shirt. I was hoping for 365, but when I destroyed that I wanted more. 380 is only 5 lbs less than what I hit off the 3-board. I think I should be able to hit 360-365 off the chest if I get everything right. I guess we'll see in 19 days!!!!!
02-03-2004, 05:08 AM
Good work, bro. That's one hell of a board press!!
Your bench is bigger then my deadlift right now:D
02-04-2004, 07:54 PM
1.Box squat(14.5"/briefs)- 265x8x2, 305x1, 335x1, 365x1
2.Pull thrus- 150x8, 170x8, 190x12
3.Face pulls- 3 sets
4.Shoulder horn- 10'sx12, 12'sx2x12
5.Abs- 5 sets
Good session. My speed felt good today. I think the 265 felt better than 250 last week. Maybe all the heavy band tension from the weekend just made this feel like cake. Decided to hit a few singles after since I won't be squatting on Saturday. I was pretty shot after squats and pull thrus so I decided to skip GHR's. I also didn't do any pulling today since I will be pulling on Saturday.
02-05-2004, 06:39 PM
1.Incline DB press- 70'sx6, 80'sx6, 90'sx5(PR)
2.Decline Press(ring finger)- 175x3, 200x9(PR)
3.Decline press(index at edge of smooth)- 160x8, 170x8
4.V-grip pulldowns- 150x8, 160x2x6
I wanted 6 reps on the inclines, but 5 was tough enough. The first rep kills me, but I don't like to get help getting it up so I just fight through it and keep going. I had never even attempted the 90's on them. Once I can do them for like an easy 8 reps I'll try the 100's. I don't have 95's so I have to make the big jump. Declines felt a little off because the stupid bench is so shaky. The close grips felt like I had to press a mile, lol. Just decided to hit those instead of extensions this week.
Deadlifts on Saturday!
02-07-2004, 07:19 PM
yo chris- nice journal. hercule told me to check it out. ill be dropping by more often.
im also a memeber of the aapf of michigan. im still holding all four state records since 1998 in the 40-44 age group. in the 45-49 age group i hold 3 out of 4 since 2001. i should have broken the fourth one but i got greedy. i was planning to do the state final in dec. but was too late. ill go dec of 04 and rebreak them all.
im just doing it all for fun though, not totally serouis as you probably are
02-07-2004, 07:57 PM
That's cool man. What weight class are you in and do you use gear(squat suits/bench shirt, etc?)
Today wasn't too great. It started off with basically nobody showing up to train. I waited a while and finally got in touch with people to find out what was going on. Decided to drive all the way out to Iron Island late instead. I hadn't really eaten anything since I am used to training earlier. Didin't feel too great. I started off trying to pull sumo against minis on the jump-stretch platform. I was trying to use my canvas with my squat briefs. I couldn't get setup at all tight so I decided to lose the canvas. I pulled a few sets of the band pulls and then decided to just do straight weight in the MaxDL/straps up:
225x1, 315x1, 405x1, 470x1(pretty fast/but didn't feel strong), wider stance- 470xmiss(slammed into my kneecap and I just put it down)
2.Pulldowns to abs- 140x10, 150x10, 170x8, 180x8
That's it. I felt like crap and went to go eat. I'm just going to go back to the MaxDL as briefs with the canvas over it for this meet. I will still open with 470 and then jump right to 500.
02-10-2004, 03:32 PM
1.Bench press(pinky)- 175x1, 205x1, 235x1(5 lb PR), (add poly #1/comp grip)- 275x1, 295x1, 315x1, 335xmissx2, (ring finger on ring)- 315xmiss(felt weird), (comp grip)- 315x1
2.Bench press(pinky)- 175x3, (add DD)- 225x2, 275x2, 315x2, 350xmiss, 350x1(the only rep that touched was the first 350 and I kinda dumped it at the bottom. Some how it still popped pretty well, but I didn't have enough)
3.Wide grip cable rows- 130x8, 150x8, 160x8
Not exactly the session I was hoping for. I planned on hitting my opener(315) and then hitting 5 lbs less than my expected second attempt of 340(335). The 315 was nice and easy, but the 2 335 sets were pretty crappy. Missed both just passed half way up. My left hand/wrist was doing funny things when I would touch a weight. That is why I tried the closer grip but that just didn't work. Either way, I'll be fine at the meet. My opener of 315 is 34 lbs heavier than I have ever opened and it will be smoked. I will just go one step at a time from there. I messed with the DD after that just because I was itching to give it a ride. I'll definitely do some work in it after the meet to see what I can do. I think my strength right now would be fairly close in both shirts, but the denim is definitely more awkward for me right now.
On a side note, the 235 raw set was extremely easy. I could have tripled it and it is the most I have ever raw benched. I really haven't put too much into my raw bench and my shirt bench has gone up a lot, but it's good to know that my raw bench is up a little bit. I think I'm definitely good for over 250 now.
Rest to tomorrow and then speed squats on Wednesday.
02-10-2004, 03:55 PM
....470xmiss(slammed into my kneecap and I just put it down)....
That would happen to me a lot.
02-11-2004, 09:54 PM
Speed sq/Heavy dl
1.Box squat(14.5"/briefs)- 280 lbs 8x2
2.Deadlift(Conventional/raw)- 225x2x1, 315x2x1, 365x1, 405x1, 435x1, 455x1(5 lb All Time Raw PR)
4.Shoulder horn- 10'sx10, 12'sx2x15
5.Abs- 4 sets
Speed felt good on box squats, but walking out into a wide setup with the box there sucks. I wish I had a monolift. I wanted to do some conventionals and as the sets went on I figured I'd try to beat my raw PR. My best ever both sumo and conventional in just a belt is 450. They were both done as a first exercise though. I pulled the 455 strong, slow at the lockout though. I think I was good for about 460-465. This was done wearing baggy Kung-Fu pants though, so I think in a singlet with baby powder I'd be close to 475 and if I could get anything out of a suit maybe close to 485?? Who knows. I think I'm going to be doing a lot of conventionals after this meet to hopefully get them up over 500. I'd like to be able to do both styles over 500, plus I know if my conventional goes up a good bit, my sumo will be up as well.
Tomorrow I will start with incline dumbells, but back off a bit and go for sets of 10 or so. The workout won't be too tough and then I'll take a free squat in briefs and wraps on Saturday.
02-11-2004, 10:53 PM
Wow, you must be REALLY using the shirt effectively if you can lift around 340 with it but estimate your max to be around 250 without. What kind of shirt do you use?
02-11-2004, 10:56 PM
Nice lifting as always CR.
02-12-2004, 07:05 AM
yo cr- if i remeber right i had a single ply shirt from inzer which didnt help me much. squat was a single ply inzer suit.
at the gym i only use the single ply suit for heavy squating and knee wraps when i go over 500lbs. once again it doesnt help me squat any better but it does support my lower back nicely.
been fooling around with board presses. last month i used 4 boards working up to 315 for 4 sets of 2. went pretty good so i decide to go to three boards last week. im now doing it like this.
next week ill go to 280. i plan to stay with three boards till i can do it for 315 before dropping it to 2 boards.
do you rotate the boards you use or stay with it till you reach a certain pount(cycle).
02-12-2004, 12:33 PM
Damn, your speed squats and pull are nice. Good luck at the meet, bro!
02-12-2004, 06:18 PM
Italian- I use a Go Metal double poly bench shirt. I have been training to increase my shirted bench for almost 2 years now. My low end isn't as strong as it might be if I had focused more on the raw bench. I need basically to be comfortable in the shirt, keep my form and have a strong lockout, so that is what I focus on.
YBW- My bench lately has been alternating Full ROM bench one Monday and going top-end/partial movements the next. I have been trying to get in the shirt every week so I can get better and better in it. I was going back and forth between 2 and 3 boards, but after this meet I think I will go 4,3 and then 2 before going back.
02-12-2004, 06:43 PM
1.Incline DB press- 70'sx2x10
2.Decline Press(pinky)- 205x1, 225x3, 225x1, 245x1
3. 1-arm DB row- 80'sx8, 100'sx2x6
That's it. I backed off on the dumbell presses and upped the reps a bit. Both sets were easy. I went a little heavier on the declines because my form tends to get sloippy on those with a lot of reps, so I just did some singles with a triple in there. All the sets were pretty fast and easy.
I'm 9 days out from the push/pull and the only real session left is squatting on Saturday. I may do some very light work with bands or just the bar to keep things loose during the week, but I think I could use a good rest week anyway so this meet came at a good time. :D
02-14-2004, 06:28 PM
1.Squats(briefs)- 245x1, 300x1, 350x1, 400x1(5 lbs over PR with wraps), add wraps- 435x1(40 lb PR), 470x1(75 lb PR/Smoked), 505xmissx2
2.Wide grip cable rows- 130x10, 130x10(underhand), 150x10
3.Rear delts- 3 sets
I am very happy with my squat. I had no idea my squat was up this much without the canvas. I think I can definitely hit 500 like this, but my setup wasn't great and I was pretty shot by then. 470 was strong and fast. I hope my new canvas can give me more than the old so I can get well over 600.
I kept assistance work nice and easy today because I was shot and it's time to rest up for the meet.
02-15-2004, 07:56 AM
Damn, nice work bro!!!
02-15-2004, 08:57 AM
We're all rooting for you here. Is it a standard three lift meet or something different?
02-15-2004, 02:03 PM
This meet is a bench/dead meet.
On 4/17 I'll compete in a 3-lift meet in order to qualify for the Nationals and then I will be doing the APF Nationals in June.
02-15-2004, 02:07 PM
yo chris- any reason crossing from aapf to apf? just wondering.
good luck at the meet
02-15-2004, 05:45 PM
No reason. Some meets don't offer both divisions. I am 100% drug free and that status isn't in jeopardy of changing. The AAPF Nationals are next month in Vegas and the trip would have been too costly. I will compete in the AAPF division in April when I lift in NJ.
02-15-2004, 06:51 PM
yo chris- yeah the aapf nationals meets are in vegas. i watched a couple of meets there. i beloeve you are natural and so am i. here in mi we have the bench/deadlift half way thru the yr then the state meet at the end of the yr for all three and totals.. i wanted to do it last dec but missed it. thats ok cause this dec. maybe my numbers will be higher
02-20-2004, 07:27 PM
Good luck bro, hope you hit some huge numbers tomorrow!
02-22-2004, 05:58 PM
Meet Results(Candyass Classic)
2nd- 340(missed about 1/2" from locking my second arm)
3rd- 340(missed a little lower than the last one)
1st- 470(pretty easy/the suit was a little awkward, won't be pulling in it anymore)
2nd- 500(missed about 1/2" from locking out)
3rd- 500(missed a little lower than the first try/grip gave out)
Not a great meet for me, but I was within a total of about 1" of having two big meet PR's. I just couldn't lock the bastards out! I was not aloud to stagger my grip on the bench press like I usually do, so I think that didn't help my lockout, but whatever. I'm just glad that everyone else hit some big PR's, both meet and all-time. Coach is proud of all of ya.
I also want to thank my gf for driving us for a total of about 8-9 hours and putting up with me.
I will be hitting at least 350 on the bench in my next meet.
You still did pretty good though Chris, now you know what to work for the next meet and at that one you can make a ton of progress.
Time to update sig;)
02-25-2004, 07:00 PM
1.Box squat(14.5"/briefs/SSB)- 230 lbs 8x2
2.Deadlifts(conv./Metal DL)- 225x2, straps up- 315x1, 365x1, 405x1
3.SLDL(raw/no belt)- 135x6, 225x6, 315x6
4.Shoulder horn- 10'sx10, 12'x10, 15'sx12
5.Abs- 6 sets
Good first session back. The squats felt light and easy. I tried the Metal DL suit I just got. That things hurts like hell in the groin area. I pulled an easy single with 405. I'm not sure if it adds much or just discomfort yet. Next time I use it I may go for a PR to see if I can tell.
I am going to be doing a decent amount of sldl during this cycle. I haven't done them consistently in a long time. The last time I did them regularly my deadlifts went up nice. I'd like to get up to ~400 for reps by June. We'll see how they go.
02-26-2004, 06:12 PM
1.Bench press(pinky/no arch)- 175x5, 185x5, 195x5, (arch)- 135x1, 185x1, 215x1
2.Stab. ball DB press- 35'sx10, 55'sx10, 65'sx10
3.Band pressdowns- PBx15, GBx15, BBx2x12
4.Face pulls- 3 sets
5.Curls- 3 sets
I'm going to rotate between flat, incline and decline BB on this day and then do DB's as a second movement. I did the reps on bench and DB's all slow and under control bringing them higher than I normally bench. Trying to work what's weak here(pecs and shoulders). My triceps will be getting hammered on Mondays with all the heavy shirt, board and lockout work. I decided to do a few singles with an arch on bench, but after a few I quickly decided not too, lol. My back and hammies are pretty damn tight from yesterday.
Rest tomorrow and then bust out the new canvas for some heavy squats on Saturday!!!
02-29-2004, 07:20 PM
1.Squat(briefs/Inzer Canvas)- 235x1, 325x1, 375x1, straps up- 425x1, wraps on- 485x1, 525x1, 585xmissx2
2.Deadlift(conv/raw/belt)- 315x1, 405x1, 445x2(miss 3/PR)
3.Pulldowns to abs- 130x10, 160x8, 180x6
4.Abs- 5 sets
Squatting in the new suit didn't go so well. All the sets felt awkward and my form was a bit off. I'll have to definitely do some more work in it. I was a few lbs light, so I think I need to try it again when I put back on 3-5 lbs or so. Then it should be a bit tighter than it was.
I decided to do some raw deadlifts, even though I was shot. I was going to try for like 420x3, but Eric said to go for 445 since my best triple on deads(sumo) was 440x3 in briefs. So I figured I'd tried to break that raw with my weaker style. First rep was strong, second was a slow lockout and then the third rep popped to about the knees and I had nothing left. Next week I am going to pull a heavy conventional single for a PR in my new Dl suit. I hope to hit 475 or so.
After all that we went to an all-night Texas Hold'em tournament. We started with 18 people(3 tables of 6) and the top two from each advanced to the final table. I was the chip leader from my table and went to the finals. I ended up in third...13 hours after we started playing!!!! It was a fun night, but not very good for recovery, lol!! I slept from ~11:00 this morning until ~6:00 P.M., so I'm all screwed up.
03-03-2004, 08:27 PM
1.Bench press(pinky)- 175x2, 200x1, 225x2(5 lb PR), add poly #1- 260x1, 290x1, 320xmissx2(garbage), add denim- 245x1, 275x1(touched), 290x1(5 lb Denim PR), 300x1(15 lb Denim PR/EZ), 315xmiss(brought it too low)
2.Shoulder horn- 10'sx3x15
Not the best workout, but after this weekend I'm happy to hit any PR's, let alone 3. My rest and calorie intake was garbage this weekend and I also drank 8-9 beers, gambled for 13 hours straight and was up for a total of 26 hours on a day I trained for like 6 hours, lol. For some reason I couldn't comfortably touch in my poly. My shoulders weren't staying too tight and I missed both 320's at lockout. I just took it off and threw the denim on. My best press in a denim with a pause was 285. Today, 275 touched with a little fight and then went up nice. 290 touched easier and went up better. Then 300 touched even better and went up the best of the three. On 315, I touched it really low and I popped it up a bit, but had nothing left to push for a lockout. I was still happy with this. I can mess with this shirt a lot more and I also still have a free alteration if I want to tighten the chest plate an inch or so.
Skipped back work because I was pretty shot and my back was still a bit sore from the weekend. Wednesday I'll squat, but no deads. I'll pull a heavy conventional on Saturday.
03-03-2004, 08:28 PM
Speed squat+suit work
1.Box squat(14.5"/briefs)- 265 lbs 8x2
2.Squat(briefs/Inzer Canvas)- straps down/walked out- 315x1, 385x1, 430x1(5 lb walked out PR), 485xmiss, 485x1(5 lb PR/60 lb walked out PR)
3.BB rows- 95x10, 135x6, 165x5, 185x5
4.GHR*SS*GHR Abs- BWx10,10, BW+minix10,10, BW+2 minix10,10
Good session. I was heavier today than Saturday and felt good so I figured I'd get some more work in the suit. Today felt better than last time as far as tightness, but I still need plenty of work in it, especially with the straps up. My best squat ever walking a weight out in any amount of gear was 425. 430 was cake. I went to 485 and had a real tough time getting setup off the walkout. On the way down I could not get my right knee all the way out and it turned in as I started to go and I couldn't recover so I had them take it. Took it out again after some rest and the bar was sliding down my back on the way out so I rereacked again. More rest and then I took it out real strong. I took it down nice and slow and got the knees out nice. Started a little slow out of the hole and then popped through it. I think this suit can definitely be tighter and I was still good for 500 today. I think in a monolift I could hit ~525+ like this and then add wraps and I'm probably right around my best squat with straps up. Hopefully I can get this suit a bit tighter by gaining a few more lbs.
03-07-2004, 10:05 AM
1.Bench press(pinky/no arch)- 175x5, 185x5, 200x5(5 lb PR)
2.Stab. ball DB press- 35'sx10, 55'sx10, 70'sx10(PR)
3.Close grip inclines- 95x10, 125x10, 140x6, 150x4
4.Rear delts- 4 sets
5.Shoulder horn- 12'sx3x15
4.Curls- 3 sets
Pretty good session tonight. Hit a few PR's. Pretty much same as last week, all the reps were slow and controlled. Just trying to work those muscles that are weak. This is the first time I did close grip inclines in like 2 years, so I belive those are PR's. I'll keep track of them from now on. They're damn hard, lol.
03-07-2004, 10:12 AM
1.Low box squat(12"/briefs/Westside Cambered bar)- 245x1, 300x1, 335x1, 360x1, 385x1
2.Deadlift(conv/Metal DL)- straps up- 335x1, 425x1, 475x1(10 lb PR), 500xmiss, straps down- 455x1(was going to do 2, but was so shot the second rep didn't budge)
3.Deadlifts on jump stretch platform(conv/raw/belt)- 135+MMDx2x1, 185+MMDx1, 225+MMDx1
4.Pulldowns to abs- 130x10, 160x10, 180x6
This was the first time that I ever used the cambered bar and it is definitely awkward. The way warmups were going I never would have expected to get up to 385 on those, so I was happy with the effort. So the 385 is a PR by default.
The 475 on convetionals was very strong. I think I was definitely good for 485 or so. Got a little greedy and went for 500. I got it just above the knees but was in a bad spot to finish it. I think that took a lot out of me because 455 felt like a ton of bricks after that, lol.
Luckily I somehow squeezed out 225 with the monster minis doubled. My best on that platform with a regular mini is 305. So the 225 with monster minis is also a PR by default.
03-07-2004, 11:40 AM
Nice job on the Deadlift PR. I'll be there soon enough.
03-08-2004, 06:59 PM
Full range bench
1.Declines press(middle finger)- 185x3, 215x1, 240x3(5 lb PR), 250x2(5 lb PR), 260xmiss, 260x1(5 lb PR)
2.Inc. DB press- 55'sx6, 70'sx3, 80'sx3
3.JM's w/SSB- 65+MDx8, 95+MDx2x8
4.Face pulls- 4 sets
I'm going to do shirt work this Friday at Iron Island. Starting next week I will be doing full range work every Monday and boards and lockouts every Thursday.
03-09-2004, 06:04 AM
Setting PR's like it's nothing! Good work bro.
04-15-2004, 10:18 AM
I was wondering the same thing ...
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