Just Shut Up and Lift Heavy

[drew]

Thanks fellas. I know 2 things. Lift and Pimp. lol

[KevinStarke]

In 10 days im gonna be living with 4 buddies in a house down the road from the University of New England... the hunt begins!

[fixationdarknes]

Nice workouts drew. ;) And I'm putting your quote in my signature if you don't mind.

[drew]

Kev, that's sweet. There will be loads of chicks there come September. I'm coming to visit. :hump:

FD, thanks man. Quote away. :D

[KevinStarke]

Anyone can come anytime, its just me, 4 burnouts and a hot 22 year old who goes to school there. Just come on by and make yourself comfortable my friends will be way too high to notice your even there.

[drew]

Sweet.

[drew]

Last night's bench workout was the bomb. My shoulders feel great. That's right great. They're not even popping today.

ME Bench:
Flat BB Bench: 5x45 3x95 3x95 3x135 3x135 1x185 1x205 1x235 (That's right bitches).
Arnold Press (standing): 8x45 8x45 6x45
Internal/External Shoulder rotations: 3x10x15
Flat back, Close Grip Bench: 10x135 8x135 9x135
Cambered bar row: 3x8x95

Tonight I'm going to free the beast on the squat rack. 450 or better tonight boys. Not settling for less.

[Coke]

Awesome work man...my philosophy is this, and a lot of people don't realize that when you get to benching around 250 thats all she wrote, lol - but most lack patience and give in by that time. Great to hear about the shoulder.

[drew]

Thanks Cokester. What part of me would ever suggest I could give in? :D

[KevinStarke]

Hell yah Drew nice benching. Moving on up man!

[drew]

Movin on up to the WESTside.

Thanks Kev.

[KevinStarke]

Haha, you gonna bench at the Keene meet now?

[drew]

I still have a week to decide, but I'm leaning toward yes.

[KevinStarke]

Nice man, I might deadlift there too.

[drew]

You should. That would be awesome.

[KevinStarke]

Yah judging by how many people i was up against at the last comp in my weigth class i think i could probably place if there isnt a large number of 148's in new hampshire lol

[drew]

Sure you can. I don't think there were any Teen 148s at Norwich.

[KevinStarke]

Haha nope, they still grouped allt he 16-17 year old together which pissed me off though.

[drew]

Oh yeah, I ate a Dominoes ham and pineapple 555 about an hour before benching. Maybe I should do this more often. I LOVE THE 555!!!!!!

[KevinStarke]

Hell yes man my friends and I get that all the time... ham and pineapple... im a bacon man myself you f*ckin wierdo.

[drew]

Normally I'd get the bacon too, but I didn't want to sh*t myself while benching.

[KevinStarke]

hahaha good call.

[drew]

Not a good night for squatting.

Full Squat: 5x45 3x95 3x135 3x185 2x225 2x315 missx405 missx405 1x405 1x315
Sumo DL: 10x1x225
Standing cable crunch: 4x10x40
Internal/External shoulder rotations: 3x10x15
Hypers: 2x10x45

Then ball for 20 mins.

First time squatting with knee wraps. I don't like at all, but I'll try to get used to it. I couldn't get set right on the first 405 and completely missed because I wasn't tight enough. Ditched the wraps and went again but too soon. Got it halfway and then my hips popped up too soon. 3rd time was the charm and I tried a 2nd rep bu tonly got it halfway. Decided I was done squatting for the day. 405 4 times is rough when you only get it once.

[KevinStarke]

Squats look good to me man, sorry about the hassle with 405 it happens. I havnt tried wraps yet either, what exactly didnt you like about them.

[drew]

My form was just all screwy last night. I couldn't get it right, and that was upsetting.

The wraps took more energy to put on than I was anticipating, and then I could not get my knees bent into a set position to unrack the bar and therefore I couldn't get my arch right so I felt completely unstable. As soon as I hit the bottom, my back rounded over and I had to dump it.

[KevinStarke]

Ah that sucks, i've been practicing putting them on alot so i can get both on real quick now.

[drew]

Yeah, I'm going to have to practice.

[Dedicated]

Nice bench man dam. I see you are doing the standing arnolds now too, those rock. Squats are looking excellent also, full squats too, dam lol.

[drew]

Thanks brother. I wish my squats were doing better, but wishing ain't gonna make magic faeries fly out of my butt now is it?

[KevinStarke]

No but taking acid will

[Coke]

Great drive and determination on those 405 squats Drew...knew you could do it - ;)

[drew]

Acid eh?

Thanks Coke, wish I coulda done better.

Saturday was a speed bench day. Kinda bagged the assistance work a little.

Bench: 5x45 3x95 8x3x140 1x185
Arnold Press: 3x8x40
BB Row: 3x8x115
Internal/External Rotations: 3x10x12

Today is supposed to be speed squats but I'm thinking of taking it off. Joints are killing me lately. Knees, wrists, neck. Hips and ankles at times. The wierdest thing is my shoulders feel good. I got 9 hours sleep last night and still woke up feeling exhausted. I hate to bag a workout, but I'm considering it for tonight just to get some extra rest.

[KevinStarke]

Solid speed benching man, good job.

[drew]

Thanks Kev. I'm still debating tonight's workout.

[KevinStarke]

Any workouts a good workout man, just be happy you got through it.

[Coke]

Its time to take off since you've been working real hard and going strong with it all...great news about the shoulders.

[drew]

Well, I took last night off. I really didn't want to, but my knees are thanking me today.

[drew]

Back into it. Decided to max bench for the third straight week. I wanted to test my opener for the Keene meet, which will be 205. Pleasant surprise to follow.

Bench: 10x45 10x95 5x135 5x135 3x185 2x205 (huh???) :D
Close Grip Bench: 3x8x155
Pullups: 2x5xBW (I suck at these, but getting better)
RC rotations: 3x10x10
Lateral Raise: 2x10x10
Front Raise: 2x10x10

I'm very happy with this workout. I managed to press 205 twice, easily. I'm definitely improving my bench. Hoping to hit 230 or better at the meet. Tomorrow will be my DL test for the meet. Going to work up to 415, which will be my opener in the Dead.

[KevinStarke]

Great benching man, glad to see your gonna bench at the Keene meet, outta be fun. Im really hoping I can just get a job as soon as I can when get up to portland. Congrats at nailing that 205 man.

[Coke]

Drew, U are way too cool and everybody knows that this is true dude...nice effort!!

[Wannabelean]

Good job nailing 205X2 easily man. Goodluck at the meet :) Strong squat and DL too

[drew]

Kev, I'm about 50/50 on Keene right now. I'm having some money issues right now and don't know if I can afford to go. It will probably be a last minute decision although I will continue to prepare for it.

Coke - Thanks man.

WBL - Thanks a lot. :)

[KevinStarke]

Kev, I'm about 50/50 on Keene right now. I'm having some money issues right now and don't know if I can afford to go. It will probably be a last minute decision although I will continue to prepare for it.

Coke - Thanks man.

WBL - Thanks a lot. :)

Funny you should say that man. With the delay in my move to portland that means i'll get a job even later so I'm not sure if i'll have enough money to compete either, let alone pay for a hotel for a couple nights. We'll see thought i'll probably be last minute too.

[drew]

That sucks for both of us. Hopefully everything will work out and we'll both be there.

[KevinStarke]

Indeed man we need more trophies!

[drew]

That's what I'm talkin about!

[KevinStarke]

I dont want any of that all weigh classes together for the teen division bullsh*t again though, i wanna compete in 16-17 year old and open classes this time.

[drew]

Yeah, that was crap.

[KevinStarke]

I thought I was gonna sh*t myself when they I realized they did that, guy was 181 and had a shirt.

[drew]

Just gotta go Open from now on.

[KevinStarke]

I'll do both considering the odds of me placing in the 16-17 year old division is very high.

[SW]

Good luck to both of you. Hope you guys make it there and kick some ass!

[drew]

Thanks Nick. I really hope I can make it.

Last night was my final tune up for the DL. Went pretty well considering I'm sick as all hell.

DL: 5x135 5x185 3x225 1x315 1x365 1x415 (easy)
Shrug: 30x225
Lunges: 3x8x115 (holy smokes)
Pullthrus: 3x8x50
Janda situps: 3x10
DB sidebend: 2x8x55
RC rotations: 2x10x10

Well, I was really happy with this one. Best part was the curl jockeys in the squat rack next to me curling 135 with full back involvement while I was hitting huge deads. THen one dude doing 5 reps of 225 and thinking he was hard, and I ripped off 30 with the same weight, mostly to get my shoulders and traps loosened up, but partly to show him up. lol

I was thinking of opening with 385 instead of 415 at the meet. I thought this way I could hold a little in the tank and have a better shot at nailing my 3rd attempt (probably 445). What do y'all think?

[briancurran01]

good work d you strong bastage.

hey i am thinking of coming to ny in december...you down with a meet?

dani says that she will set something up

[drew]

Yeah dude, I love the City in December. Keep me posted.

[fixationdarknes]

Nice deads. I hope 415 is easy for me when I'm sick!

[Coke]

Ace work man, pulling off such heavy deads with ease.

[drew]

Thanks fellas. I was working on a new technique. I basically set up for the dead, but keep my legs straight and lean over the bar. Then I breathe in and drop my ass back while pulling my shoulders back and start the lift immediately. I think this will help me utilize a stretch reflex more effectively and I should be able to move more weight.

[KevinStarke]

Sick workout man. If the 415 is easy why not start with it, you started with 400 at the Norwich meet. Whats your second attempt gonna be?

[Dedicated]

Best part was the curl jockeys in the squat rack next to me curling 135 with full back involvement while I was hitting huge deads. THen one dude doing 5 reps of 225 and thinking he was hard, and I ripped off 30 with the same weight, mostly to get my shoulders and traps loosened up, but partly to show him up. lol

LOL.

[drew]

Sick workout man. If the 415 is easy why not start with it, you started with 400 at the Norwich meet. Whats your second attempt gonna be?
Yeah, I was thinking that too. My 2nd will be 425 and 3rd will be 445. It's just that I missed my third at Norwich, and I don't want to do that again.

Bench I'm planning to go 205, 220, 235.

[KevinStarke]

Nice man. Considering I'm not gonna be up in Portland till the 10th now that leaves no time to get and get used to a bench shirt, plus im not gonna be lifting in a real gym anytime before the comp ... lol so i'll probably just try to break my old record again... i'll go 280/290/300.

If i'm able to deadlift (my back is still real f*cked up) I'll probably go 365/400/410. Those are kind of embarressing numbers though so i'm not sure... but i really wanna compete in deadlift if my back is feeling ok.

[drew]

Embarassing? The CT DL record is 425 for your age/weight class dude.

I wouldn't even dream of starting shirt training now. You should probably be at least 10 weeks out if you want to learn a shirt.

[KevinStarke]

Yah, i'll just see how my back is by the comp.

[drew]

Whoa, I worked out last night!

Still getting prepped for the Keene Push/Pull next week. I'm still sick and my back and knee are hurting, and I don't know if I'll have the money to go. But I'll be prepared either way. My weight is at 188 right now. I'm planning to drop about 4 by next Thursday and then another 3-4 by weigh-in on Friday night. Should be no problem.

Did some bench prep and form work last night.

BP (Competition grip): 10x45 5x95 5x95 3x135 3x135 3x135 1x185 1x225 5x95 5x45
CG BP: 10x135 10x135 10x135 5x95
BW Pullup w/neutral grip: 6,5,4
RC rotations: 3x10x10
Front raise: 1x10x10

Shoulders were toast but feel ok today. Middle upper back is very sore. My arms are too short to properly set up before unracking the bar, so I have to unrack and then squeeze my shoulders together while I have the bar in my hands. I'll have to work this out with my liftout partner so I can get set up properly without killing my energy.

Now all I have to do is get healthy, lose 7 lbs, and come up with the money for the comp, and I'm good. The lifting will be the easy part. lol

[drew]

Oh yeah I almost forgot, I also did some curling for fun at the end of the workout.

*curl jockey alert*
Hammer Curl: 10x25's 10x30's 5x35's 4x40's 3x45's 10x20's

This is the most curling I've done in probably 8 months.

[Canadian Crippler]

*curl jockey alert*
Hammer Curl: 10x25's 10x30's 5x35's 4x40's 3x45's 10x20's<3 <3 <3 !!!

I do have a question though: When you guys (powerlifters) are benching outside of competition (aka in the gym), do you still do it with a mega leg drive, nice arch and pause at the bottom of the rep?

[Coke]

Very solid my man at 188lbs...nice bench and form prep - hope you get to the meet and show them boys whats up.

[drew]

CC, I do set up the same way for every bench set. So yes, I use a full arch and leg drive. I try to perform every rep as though it were a competition rep, so I will bring the bar down as controlled as possible, pause it to stabilize the bar, and then explode up. I tend to always use a competition grip on ME days, and change up my grip on DE days. I've actually been told that I have a "really bad arch" and that I'm going to "hurt myself". I pretty much laughed at that one. I actually can't unrack 185 without a liftout when I'm in perfect form. My arms are too short, but I'm getting a much shorter ROM now as a result of a LOT of form work.

Coke - Thanks bro.

[drew]

Skipped my workout last night. I'm sick and sore and thought it would be counterproductive at this point, especially being in a caloric defecit. I think I can afford the meet now, but I will only be able to stay up there for one night instead of 2, which means I'll have to drive home Saturday night, after competing. Which could suck. I also can only afford one meet. I was going to enter the DL and the push/pull, but now I'm down to one or the other. I'll probably just do the DL and wait until the next meet to add in Bench.

[Coke]

Good news you will be able to make the meet, U are sure to do great in whichever one you enter - Best of luck!!

[KevinStarke]

Lookin good man nice benchwork, good luck at the meet!

[drew]

Thanks Cokie! I've decided to go balls out and just enter the Push/Pull. I was initially going to parlay my skills and enter the DL as well, figuring I could at least win that one if I didn't win the push/pull, but I said F it. Just lift.

Kev, thanks bro. How's Portland? Is there any chance you'll make it next week?

Today will be my last tune-up and then I won't do any heavy work, if any at all, in the gym. Weight is dropping fast, as expected. I'm at 183 as of last night. Hopefully will be around 181 by tonight. Next big hurdle will be getting to 165 by December. That should be interesting.

Goals for the meet, in order of importance:
1: Qualify (Bench 205, DL 405 for openers)
2: Total at least 650
3: DL 445
4: Win it baby!

[KevinStarke]

not a chance in hell man, i havnt a single penny to my name I just spent my last 2 dollars on gas... which didnt even get me a full gallon. You'll nail all those goals man kill that sh*t. Are you seriously dropping to 165? cause i was thinking of moving up to it.

[drew]

That's too bad bro. If I could, I'd pay for you to go, but I can barely pay for myself as it is.

Yeah, I'm seriously dropping to 165. I don't know if I'll make it there, but I'll try. That would be cool though. You'll kick my ass. lol

[drew]

Last night's workout:
Bench: 10x45 5x95 5x95 1x135 1x135
CG Bench: 3x10x95
Squat: 5x135 (wide) 5x135 (close)
DL: (all singles) 135, 135, 135, 225, 225, 315, 225 (sumo)
RC rotations: 3x10x10
Lateral Raise: 2x10x10
Front raise: 2x10x10
Curl Jockey (Hammers): 10x10 10x30 5x35 5x40 2x45

Weight last night was 184, but after eating. I think it will be close, but I'll definitely make weight. Of course it was the one and only time that my friend Mark offered to buy ice cream for everyone. Thanks man, you owe me next week. lol

[Coke]

One of these days you'll move the other way and get up to 190lbs...I understand what you are doing though, U want to blast those in the lower weight classes - :D

[drew]

Absolutely man. I'm planning to eventually lift in the 198 class. But I feel I have some excess body fat that I can stand to lose and why not just do it? The ultimate goal is to cut to about 168 and 6-7% BF (which leaves me little room for muscle loss, so I gotta be strict) by December. Lift in the CT push/pull (which may become a full power meet) and then begin bulking slowly back to 181 by next April. I feel like I'll be into the 190's again by next fall/winter.

Not planning any real workout tonight. Probably some light ab work, shoulder work and maybe a little heavy bag work. Haven't weighed myself. Praying I'm there.

[KevinStarke]

That's too bad bro. If I could, I'd pay for you to go, but I can barely pay for myself as it is.

Yeah, I'm seriously dropping to 165. I don't know if I'll make it there, but I'll try. That would be cool though. You'll kick my ass. lol

Deads you would surely sh*t upon me with heh. You'll be so skinny if you drop to 165 man jeesh, we're opposites though, you wanna drop to 165 and i wanna bulk to 198 lol

[drew]

I dunno about skinny, I think 165 will treat me well. But right now I wanna be 181. lol

I'm going to Chili's on Friday night. Potato skins, burgers and chocolate cake BABY!!!

[drew]

No workout last night. Weight is 180, ain't no thang baby. Shoulders/neck/upper back is very sore and stiff. Have been icing it whenever possible. Think I'll hit the sauna tonight.

Tomorrow's plan is to leave at 2 and get to my hotel by 5. Weigh-in is at 6. Big bro is coming up Saturday morning to help me out with the bench and he has a friend in Keene with a pool (woo) so Saturday night should be nice.

[KevinStarke]

Damn man sounds like a great time, is your brother a strong guy?

[getfit]

thanks drew for the props in my journal :)

[drew]

Kev - he's pretty strong, has about 60 lbs on me but he's never done a lot of lifting. I'm basically just going to show him how t lift out for me so I can get properly set up.

GF- you're welcome, and thanks for stopping by!

[drew]

WOO! Great weekend, great meet.

I love New Hampshire. It's just like CT, only the people are nicer and it smells way better.

I placed first for 181 Open and Drug Free divisions in the push pull. Would have been 1st in the Deadlift also, but I only entered the push/pull. A couple guys were better than me in the BP, but that was to be expected. There was no Best Lifter award for lightweight division, so I missed out on that one to a 198er, but came in 2nd overall for best lifter in the push/pull.

Opened BP with 205 and it was easy. Then went to 220. The bench was crap and I slipped but stayed with it and locked it out. Unfortunately I pulled my back pretty bad on that one. I went for 230 and my ass immediatley lifted off the bench on the initial press, so I just bagged it right there.

Deadz opened with 405, easy. Then 425, also easy. And then missed 445. I think I was just too amped up and I jerked the weight and wasn't tight enough as a result.

Total for the day was 645, which is all I wanted, and it was good enough.

Shoulders hurt today, but the neck feels pretty good (it was bad last night). I'm taking no break and going right back into a speed workout tomorrow. Next meet is a full power in Mass on Oct. 8. Hoping to finally get that 450 dead and maybe get an 1100 total there. Will be cutting to drop a class, but I doubt i will make 165 by that one as it's only 7 weeks out.

One huge mistake I saw at the meet was by the WR holder in the teenage Bench and Dead. He came armed with a brand new Rage X shirt that he hadn't even broken in yet. Needless to say, he completely bombed out of the meet. On his 2nd attempt, he couldn't even get the weight to touch. I felt bad for him, but I hope he learned something from it.

Anyway, it was a great weekend, met some awesome people and can't wait to get back in the gym and start prepping for the next one.

Much love to Kevin, Cocoa, and everyone else who has supported me here. I would be nowhere without all of you.

[Coke]

Congrats...made an exceptional showing at the meet just like I knew you would - U are the man Drew!!!

[drew]

Thanks Cokie!

[drew]

A couple pics. First one is me locking out 425. Second is me with Scott Taylor. No pics of me benching because my brother was lifting out for me and he was the one taking pics.

[getfit]

great job drew you look GREAT!

[drew]

Today's workout (no time to rest):
DE Leg day
Box Squats: 5x45 5x95 5x135 10x2x210 1x295
Speed Pulls: 10x1x185
Shrugs: 20x225 10x315 5x415 (Behind Back/Double Overhand) 10x225 20x135
Pullthroughs: 20x40 20x40 14x40 (completely died by the 3rd set)
Janda Situps: 4x10x25
DB Sidebends: 3x8x60
45Deg Hypers: 2x10x45 1x10xBW

Lower back is toasted. Hammys as well. Weight is at 186 today. As soon as I get my ETS, I'm going to start cutting. I'm hoping that will help with all the joint problems I've been having.

[drew]

Thanks GF! That means SO much coming from you :)

[rookiebldr]

Nice lift, drew.

[SW]

Wow man, I just really have to hand it to ya on your placing and dedication it took to get to where you are. Great job!

[Coke]

No breathing space, just getting right to it - this is serious ...looking solid in them pics bro.

[drew]

Thanks guys. You're all awesome :)

[drew]

ME BP:

DB Bench: 20x40's 20x40's 18x40's
CG BP: 3x5x135
TBar Row: 3x8x90
RCs 3x10x10
LR/FR: 2x10x10
Strict Curl: 1x85 1x95 6x75 10x65

Short and sweet. But not simple.

[drew]

So after a full day of work, plus 3 hours umping baseball, I found myself back in the gym, for this nightmare:

Close stance GMs: 5x45 5x95 5x135 3x185 3x225 3x245 3x255
Rack Pulls (1" below knee): 3x5x405
Shrugs (with straps): 2x10x495
Hanging leg raise: 2x10
Hypers: 3x10

I slept like a baby on Benadryl last night. I feel good but sore today.

Yanks rule.

[getfit]

nice work drew baseball is great!

[Coke]

Past couple of efforts not bad...props for getting the most recent one in after such a full day!!

[drew]

Thanks GF, it sure is. We actually had a college field last night. It was sooo nice. I could actually see down the lines for a change!

Thanks Cokes. I've been trying to keep the volume down and the intensity up. I'm really hoping to break through some walls with this training cycle.

[drew]

Had to ump again yesterday, so did my speed bench today. Not a bad little session:

BP: 10x45 5x95 8x3x135 1x185 (Good speed, good control)
Close Grip BP: 5x185 5x185 3x185
BW Pullups: 6,6,5
Lateral Raise: 2x10x10
Front Raise: 2x10x10
RC rotations: 3x10x12.5
Hammer Curls: 8x40's 8x35's

Now I gotta go to work in 20 mins. Gonna be a rough one.

[Coke]

I'd say you must have some awfully good speed throughout, not bad at all mang - ;)

[drew]

Thanks Cokes. Speed is key.

[getfit]

sweet bench and CG DREW!

[drew]

Thanks GF. I actually surprised myself with those CGs.

[drew]

DE Lower:
Speed Squat: 5x45 5x135 10x2x225 1x295
Speed Pull: 10x1x185
Dimel Deadz: 3x20x185 (Jesus)
Beck Extentions: 2x10

Great workout today. Yowza.

[Coke]

Session is looking very nice indeed D!!

[getfit]

you got some serious power to ya Drew! well done! :)

[briancurran01]

nice work D...better get yourself some rest these next few months...cause when i come out to NY you are going to be partying your butt off :)

[drew]

Thanks everyone!

Bri, Tequila is like water to me, only better and way more expensive. Can't wait to get you out here.

[drew]

ME bench day:
Incline BP: 10x45 5x95 5x135 3x165 1x185 1x195 1x205 1x215 (little help)
CG BP: 3x10x135
TBar Row: 3x6x115 1x15x70
Lateral Raise: 2x10x10
Front Raise: 2x10x10
RC rotations: 2x10x10
Strict Curl: 5x75 5x75 1x85 10x65

Really happy and feeling really strong today. The 205 is a 20# PR and the 215 would be a 30# pr. It was pretty close.

Got in some cardio too :hump:

;)

So my weight has shot up recently. I'm at 193 and feeling great. I will start to cut again and drop some weight all the way until December. I just got my ETS today, so I will start that tomorrow. Really hoping that it will provide the missing link in my recovery.

[getfit]

sweet session drew CARDIO is always a good thing! :)

[drew]

Thanks GF. That's my favorite kind of cardio. lol

[Coke]

Excellent to see you reach a new level, congrats on the pr with the incline press.

[dissipate]

grats on the PR and near PR :) your posts are teaching me things!

[drew]

Thanks Cokie!

Thanks Dissipate. Always glad to be able to teach :)

[drew]

Fantastic workout last night. Took my knee wraps for another ride, went better than last time for sure.

Squat: 5x45 5x135 3x225 1x315 1x356 1x405 (easy) Missx430 (very close, missed this one by a half a second and will get it next time no problem).

Rack Pulls: 4x5x405 (2" below knee)
Shrugs (w/straps): 2x10x495
Decline situps: 2x10
Medball twists: 2x10x13
45 Hypers: 3x15

Nice nice nice.

First day using ETS was a good one. I don't think I've gotten any real effect from it yet (being one day and all) but I certainly slept a lot better last night than I have in a long time. Also, no side effects at all.

[getfit]

strong as ever drew! damn 405x1! :D

[Hatred]

Nice squat. Drewl.

[drew]

Thanks GF. 430 would be better, but it will come soon.

Wow, a visit from the hateration. I feel honored. Weight is looking good man, eat a cow.

I'm planning to get a Z-suit from Inzer this week. Not sure if I'll be ready to use it for the next meet, but I'm hoping to add some pounds to my squat with it.

[Hatred]

I'm always watching. Remember that.
I have to reduce myself to saying (positive word-exercise) AKA Spam every once in a while. Usually I have nothing worthwhile so I just remain silent and save my words for when important milestones are achieved.

[Coke]

Sweet a$$ rack pulls and shrugs, dude has been pulling out all the stops.

[drew]

Well, I appreciate the spam and "positive word-exercise".

Thanks Coke. Just wanna get stronger every day.

Skipped my speed bench work this weekend. I painted my living room yesterday moved some furniture up and down stairs and my shoulders are very unhappy right now. No worries, I'll be under the bar tomorrow morning.

Ordered a Z-suit, a blast shirt and a power belt yesterday. I figure everyone else is using gear, so I may as well give it a try.

[Dedicated]

Nice workout. Hopefully your shoulders won't affect your bench.

[drew]

Eh, shoulders always affect the bench. Hopefully the new shirt will help.

[getfit]

Well, I appreciate the spam and "positive word-exercise".

Thanks Coke. Just wanna get stronger every day.

Skipped my speed bench work this weekend. I painted my living room yesterday moved some furniture up and down stairs and my shoulders are very unhappy right now. No worries, I'll be under the bar tomorrow morning.

Ordered a Z-suit, a blast shirt and a power belt yesterday. I figure everyone else is using gear, so I may as well give it a try.
heh you can call that your GPP day! ;)

[drew]

YAY! GPP!

Back to work tomorrow though.

[drew]

ME Bench day. Hooray!

Incline BP: 10x45 5x95 5x135 3x165 2x185 1x205 1x210(PR) 1x215(little help).
Close Grip BP: 3x10x140
T-Bar Row: 4x8x105
Strict Curl: 10x65 7x75 3x85 10x65
Lateral Raise/Front Raise: 10x10 10x5
RC Rotations: 10x7.5 10x10 10x12.5

Solid workout. Can't wait for tomorrow, gonna squat again. WOO. That ETS is really helping with my joints, much like I hoped it would. Right shoulder isn't great, but definitely better, and my knees feel great for a change.

[Hatred]

Agreed.
I am benching more and squatting more than ever right now with no joint pain yet.
Ets is for rizzle.......

[Coke]

Great ME bench day Drew - U rock!!

[drew]

Thanks Cokenstein!

[drew]

Josh, eat something.

[getfit]

total solid incline great job drew! :)

[drew]

Thanks GF.

How's this for a squat workout?

Squat: 10x45 5x135 3x225 2x315 1x405 1x435 missx445

And done. I had it about 3/4 up on the 445 but couldn't push through, next time it will be easy. Then one of the guys nearby asked me to help him with his squat, so I was more than happy to oblige. That was a huge compliment.

[getfit]

435 *faints* you go! excellent drew! :)

[Hatred]

435 is Stroong. (That has huge meaning in the car business.) ask Mason.


500 is coming soon.

[drew]

Thanks guys!

500 before 2006 begins. As is stands I've gained 80 lbs on my squat this year.

[Coke]

Great work on those super squats!! - such drive and determination you have.

[drew]

Thanks Cokie-monster.

[drew]

SPeed squats yesterday:

5x45 5x95 5x135 10x2x245 1x315 (easy/fast)
DLs: 10x1x225
Dimels: 3x20x185
Janda situps: 3x10x35
DB sidebend: 3x8x50
Hypers: 2x10

Great workout. Lots of energy and strength. Feeling great. I'm attributing a lot of this to ETS. It's the first time I have taken a supplement that really seems to work.

Just got my bench shirt and z-suit. The shirt was easy to get on and off, but the suit I'm having a lot of trouble with.

[briancurran01]

nice work D.

I am looking at dec 2 as to when i am coming out there..can i room with you for a few days? i am not sure if my aunt will be around and i dont want to pay a bundle for a hotel.

[drew]

We'll figure something out man. I still have the ex in the house and she's not comfortable with anyone staying there. We'll figure it out.

[briancurran01]

all right...i talked to a few folks from the yankees board and we are going to set up a meet with them also...should be some good times

Hell i will probably get out there and not want to leave maybe Xilinx has an office there :)

[getfit]

nice squatting there drew! and ETS is teh bomb!

[drew]

Cool beans Bri. Wish I could do it. I hate to say no.

Thanks fitty. Stay tuned for some big squat numbers. 500 will be soon.

[briancurran01]

we'll have to see what i can find out...i dont want to pay for the trip and then have nowhere to stay...i think my aunt will be here next week and i can ask her if she will be around...or i guess i could check out some hotels in the area...staying in NY city by myself would suck rocks though

[Coke]

Sweet deal on the bench shirt and z-suit, keep the eye of the tiger bro!!

[MixmasterNash]

Squat: 10x45 5x135 3x225 2x315 1x405 1x435 missx445

Freaking sweet.

[drew]

Thanks fellas.

I'm going to give the Z-suit a spin tomorrow night. Gonna go straps down up to 405 and see how I respond to it. If it looks good, I'll put the straps up and try 455.

[drew]

Woo, bench workout

Bench: 5x45 5x45 3x95 3x135 3x165 1x185 1x205 1x235 missx240 (but so close)
Close Grip BP: 5x155 10x135 10x135
Arnold Press: 3x8x30
TBar Row: 3x6x115
Strict Curl: 8x65 8x75 4x85
Lateral Raise: 2x10x10
Front Raise: 2x10x10

Also coached someone through a 365x2 squat after he missed it the first time. And taught a cute chick how to squat. It was fun.

I got the suit on tonight with a little effort, but still couldn't get the straps up. Good thing, I don't think I would have been able to get it off by myself.

[drew]

Squat workout of DEATH! BWAHAHAHAHA!!!!

I'm gonna walk through this one. Started out warming up with 5x45, 3x95, 3x135, 3x225. Then went to the locker room to get the suit on. Got it most of the way and then came out to try 315 with the straps down. Boom, up no problem. Then I ventured to put the straps up and, with a little effort, got them on. 365, hard getting down into the hole (guess that's the point), but boom, right up.

So I go 405. Not one to gild the lilly, I attempted to wrap my knees with straps up. Not so easy. SO I kindly asked a nearby curl jockey if he could give me a hand. "I'm not wrapping your knees. Do you want me to lift the weight for you too?" was his kind response. Fine. The next words out of my mouth were going to be something along the lines of, your fat ass couldn't squat this weight on your best day. Regardless, he was still a bit larger than me (100+ lbs) and in a suit, I was not exactly free to scuffle, so I let it go.

Fine, I figured out how to wrap my knees. 405, down and up like it was one of my 5-year old nephews (of which I have 3). So it came down to this. Courage time. Time to go for the gusto or go home with nothing but sore thighs and bruises. 455. A weight I had never dreamed of squatting. Ever. So I find a spot. I need help unracking it as the standard bar is so bent, I can't get it off the hooks myself. First, I step on his foot walkign back. Sorry dude. So I get set up. Speak my mantra (Ass back, feet out, speed and power speed and power speed and power), breathe in, arch back, pull shoulders, SQUAT hit the hole and explode up like a cannon. 455 baby.

That's a 20lbs PR on last week. An all-time squat PR. A 100lbs increase over 8 months. 100 lbs. I can't even believe it to say it. This is 2.5x my bodyweight. Words can not describe how great I feel with this accomplishment.

Now, my goal for Christmas is to hit 500. I feel like I can do it. I know I will do it.

Not to be one to rest on my laurels, I actually completed a decent workout here. I stripped off the suit and banged out 3x315. Then went feet together and did 5x225 and 10x135. A couple sets on the Hyper and all done. I love to lift.

[getfit]

excellent drew! impressive as always!

[Canadian Crippler]

Not to bust your chaps, but you can't compare your progress from your RAW squat vs. your suited one. :p

With that aside, 455 is no joke man. Expect 5plates very soon.

[Hatred]

Congratulations Drew. I'm damn proud of you. I am willing to bet you'll hit 500 before Christmas.

[Coke]

Excuse me for being so frank, but that is some magnifcent $hit with those squats man...props!!

[drew]

GF: Thanks :)

CC: A squat is a squat. If nothing else, it balanced out with all the effort I put into getting suited up.

Josh: Thanks bro.

Coke: Thanks bud. It felt magnificent.

[Focused70]

Did someone say cardio? ;)

If I squatted 455, I'd faint too.

Stash

[briancurran01]

nice work d....hella good work

[drew]

Yeah Stash, it was good cardio. lol

Thanks Bri.

[drew]

OK, so after a much needed week off, I was back at it today. Full on Speed bench workout, plus a small workout tonight.

BP: 5x45 5x45 3x95 3x95 8x3x140
Close Grip BP: 5x5x185 (kinda surprised myself here)
Pullups: BWX6, 6, 3
Hammer Curl: 5x35 5x40 3x45 5x35

PM Session:
Stretched
Pushups: 3x10
Jacknife situps: 3x15
External/Internal Rotations w/heavy band: 3x10 each
Terminal Knee Extensions w/heavy band: 3x10
High face pulls w/heavy band: 3x10

[Coke]

Clearly noticed no sessions were up in here most recently...all is well though, glad to see the work.

[drew]

Yeah Coke. Was dealing with an eye infection (again). Not exactly 100%, but I'm getting there.

[drew]

Speed Squat last night:

Box Squat (12"): 5x45 5x95 3x135 10x2x225
Full Squat: 2x1x315
Speed Pulls (Sumo): 10x1x225
Shrugs: 30x225 (not planned, I just hate picking up the bar without doing something with it)
Pullthroughs: 10x50 10x60 10x70 10x50
Pulldown abs: 4x10x50
Rainbows (legs straight): 3x10
45 Hyper: 3x10

Lower back and hips were fried after this one. I've decided to give sumo a real try. Figure with my stature it can give me a real advantage, plus strengthen my back and hips in the process.

Funny story. On the second 315 squat, my boxers ripped when I hit the hole. I dropped a little, but then recovered and finished it out, not before a guy came running from across the room to help me. I told him I had it, he said he heard my knee blow. I told him it wasn't my knee, it was my shorts, and I had to stop myself from laughing so I could finish the rep. Guess I should stick to briefs on squat days from now on.

[Coke]

:D ...great speed work, good session overall. What an awesome bro you are Drew!!

[getfit]

excellent session drew, nothing surprises me in here ;)

[drew]

Thanks!! :D

[drew]

ME Bench day:

3Board Press: 5x45 5x95 3x135 3x185 3x205 3x225 1x255 1x275 1x280 1x285
Close Grip BP: 15x135 10x135 10x135
BB Row: 4x8x135
Pullups: BWx5
BB Curl: 5x55 5x65 5x75
Front Raise: 2x10x10
Lateral Raise: 2x10x10

Then hoops for 20 mins.

First time doing board press and I love it. Very little stress on the shoulders. I stopped at 285 because I didn't want to overstress my elbows too much too fast. Feeling super strong.

[lilmase1153]

First time in here and i am very impressed. Great PR back there with the squats, im sure with your progression of late you should have no prob hittin 500

[Hatred]

Ok could someone explain a "board press" it's done on a machine right? I think I've seen it done.

[lilmase1153]

Ok could someone explain a "board press" it's done on a machine right? I think I've seen it done.
are you joking? Your teh all knowing Hate

if you not joking. its on a regular bench, and you put boards on your chest to shorten your ROM, some people do it in power racks on the pics and some use boards ect.

[Coke]

All them powerlifters love those board presses and bands, all that extra $hit...I'll just stay basic, lol - Drew rules.

[drew]

Thanks guys. Welcome Mase.

Board press: think rack lockout only with the boards you actually have the weight pushing onto your chest. I decided to start doing these to help strengthen my tris while reducing the stress on my shoulders and (hopefully) resulting in faster improvements on Bench.

[drew]

First crack at maxing on Sumo Deads. Not too bad:

Deadz: 5x135 5x185 3x225 3x275 3x315 1x365 1x405 missx460 (I got greedy) missx435 1x405 1x315 1x225
Close stance GMs: 3x8x185
Zerchers: 3x8x135

Will do some ab work tomorrow. I was just too fried to do anymore tonight. One thing the sumo pulls taught me was that my lower back needs a lot of work. I'm going to stick with these for the time being and see how they treat me.

GO YANKS!!!!!!!!

[briancurran01]

Yo d good solid work bro.

Hit me up on aim got some news about the trip in december

[Coke]

Nice to see the sumo deads in the mix, hang tight with them bro.

[drew]

OK Bri, I will.

Yeah Coke, I'll try them for a while and see what happens.

Speed Bench on Saturday:

BP: 5x45 5x95 8x3x140
Close Grip BP: 3x5x185
BB Row: 4x8x135
Pullups: BWx8 BWx4
RC Rotations: 2x10x12.5
Hammer Curl: 2x8x35

Basketball for 20 minutes and done.

Tonight is speed squats. Hooray!

As a sidenote, I'm going to eat whatever I please until further notice.

[Coke]

As a sidenote, I'm going to eat whatever I please until further notice.

:D

Excellent plan my man. Fine speed training, whole session looks good - even got some basketball in the mix.

[drew]

Thanks bro. :D

[drew]

Weight: 192
Warmup: :hump:
Speed Squats: (Hell hell hell)
12"Box Squats (1" below parallel): 5x45 5x45 5x95 3x135 10x2x255 3x135 (Really concentrating on form with these.)
Speed Pulls (Sumo): 10x1x185
Close Stance Arched Back GMs: 3x15x135
Pulldown Abs: 3x8x60
DB Side Raise: 3x8x50

Conditioning work: Trying something new. My goal is to do this 2x per week either on DE days or off days. I want to get up to 4 sets with 45 seconds rest between. I'm not too concerned with weight, as long as I'm making some form of progress. Eventually I will do this up to 4x per week.

1x6x85 (all done without stopping or putting the bar down):
Deadlift, RDL, Powerclean, Front Squat, Overhead Press, Back Squat, GM

I attempted a 2nd set and made it as far as the OH press before my legs started to give out. At least I managed 1 set, and there's lots of room to improve.

In addition to all that, I had to change the tire on my girl's Jeep. In the dark. It was not fun.

[Coke]

I knew you were the hero bro - ;) ...helluva session, your form must be near perfection. Great conditioning plan Drew.

[drew]

Thanks Coke. Form is nowhere near perfect, it can always use work. But I feel it's good enough where I can teach someone else (and have seen good progress from the people I've taught).

I figure with the conditioning, I can get big without getting *too* fat.

[getfit]

excellent work drew, the cardio part is well fun ;)

[drew]

THanks GF :)

[drew]

Last night was conditioning. I did much better this time.

4complexes X 6 reps X 75# of
DL, RDL, BB Row, Powerclean, Front Squat, OH Press, Back Squat, GM
At 90 sec intervals.

Then 3x10 on the 45 Deg hyper.

Man, I'm fried.

Go Yanks!!!

[Coke]

Stuff look so much easier written this way than actually doing it for yourself, I'd be fried too with this type work.

[drew]

Yeah, it looks easy, but it eats like a meal.

[drew]

Last night ME Bench:

3Board: 5x45 5x45 5x95 3x135 3x185 3x205 3x225 3x255 1x275 1x295 missx315 missx315 (Spotter helped both, but not much.)
CG BP: 15x135 10x135 10x135
BB Row: 6x135 6x145 6x155 6x165
Arnold Press: 3x8x30
BB Curl: 3x8x65

It was a good damn day.

[SW]

Damn man, I think you may have spent a little too much energy on those warmups for 3 board. But cg for that many reps after all that must've burned like a crazy bitch. Great job in there dude.

[getfit]

you're teh beast ;)

[Coke]

Nearly a dozen board sets, get a grip - :D ...j/k, do it to it man!!

[drew]

Nick - I always do a lot of warmups, but to be honest I though the 255 would be a 1 repper and I surprised myself. The CGs are like tossing a baby after those heavy sets.

GF - Roar! :D

Cokes - I got a grip, a grip of iron. :D

[drew]

Well, every day can't be a good one:

DL: 5x135 3x225 3x275 1x315 1x365 1x405 missx435 (couldn't lock out) missx435 missx405 1x315
GM: 3x5x185
Legs up situps: 3x12x25
Hyper: 1x10

Just was not feeling it last night. Can't let it carry over though. Gotta forget that one and move on.

[Coke]

Get the $hit together man, lol - :D ...session really does not look bad from what I can see, every effort counts - ;)

[drew]

Yeah, it doesn't look as bad when I read it, but it felt cruddy. Thanks :)

[drew]

Haven't been able to get on lately, here's what I've been up to:

Saturday I skipped my speed bench work only because I had to work 15 hours at the restaurant. I had fully intended to do it on Sunday, but felt it wise to skip it.

Monday was speed squat day:
Box Squat: 5x45 5x45 5x95 3x135 10x2x275 1x315
Dimel DL: 3x10x185
Pulldown abs: 10x60 10x75 10x75
45 Hyper: 1x10

The 315 really flew up, I feel like my form is improving. I skipped speed pulls because I want to try doing them every other week for a while. I gotta find something to bring my deads up again. I am even considering doing them for reps every week like I used to (when I made the best gains off them).

Tonight will be ME bench.

[Coke]

If doing deads with reps can be helpful i'll do that as well...keep on with it, don't let no grass grow under your feet.

[drew]

No grass growin here. Thanks Coke.

ME Bench last night:
2Board Press: 5x45 5x45 5x95 3x135 3x185 3x225 1x275 missx285 1x285
CG bench: 10x135 10x145 5x155
BB Row: 6x135 6x145 6x155 6x165 6x185
EZ Curl: 8x75 8x75
RC Rotations: 3x12x12.5

Jumped a little fast on the 2board, next week I'll go 255 before 275. The first attempt at 285 the spotter grabbed the weight and I told him to let it go, then missed it because I lost my tightness. 2nd attempt I was amazed to get it. The spotter (different guy) damn near dropped it on my face as he was lifting it off and I had to half rep it with my fingers nearly touching my wrist on my left hand. I brought it down and locked it out, but my wrist hurts like hell today. Don't think I did any real damage. At least I hope not.

[Coke]

Great way to save a pretty face, that wrist should be cool man...nice effort - ;)

[getfit]

excellent effort drew :)

[drew]

Thanks coke and gf. The wrist feels ok today. I wrapped it last night for the workout and it gave me no real issues. Felt super strong last night.

GM: 5x45 5x45 5x95 3x135 3x185 3x225 1x275 1x295 1x315 Missx335 (bottomed out and squatted it up)
Dimels: 3x20x135
Pulldown abs: 3x10x75
Hanging leg raise: 2x15
45 hyper: 3x10

That's a 30# PR on GMs.

[Dedicated]

What are dimels?

[Coke]

Nice to see the ab work in the mix...props on the GM's - that seems like one helluva movement.

[drew]

Dedi - Dimels are like Romanian Deadlifts. You start with your feet within shoulder width, overhand grip, shoulder width. Stand up straight, arch the back hard and push the glutes back (like a GM) let the weight push down to just below the knees and then explode back up. It's a killer hamstring movement if you can get the form right.

Thanks CoCoa, I really need to hit my abs hard and heavy. I feel like I've neglected them and weak abs are probably holding back my deadlift and squat, so why not kill them and make them stronger?

I really must apologize, I missed another speed BP workout this weekend. I shouldn't even make excuses but I spent the weekend pulling water out of my basement from the 8 solid days of rain we had. I feel like I'm in friggin Cambodia.

Anyway, enough BS, on to the training. Speed squats (although it turned a little ridonkulous, as you will see).

Box Squat: 5x45 5x45 5x95 3x135 10x2x225 1x315 1x405 (Whoa, was not planning this at all. I felt so strong today and the form was so tight, I just went to it. 405 flew up like it was nothing. This was 100% raw. No suit, no wraps, no chalk, no belt. Just me and bar. Good times. 500 is mine)
Speed DL: 6x1x225
Moderate stance GM: 4x5x135
Pulldown Abs: 3x10x75
45 Hyper: 3x10

I feel so strong right now. I wish every training day felt like this.

[SW]

Hey, congratulations about the nice workout man. I had a nice squat today too. Sorry about the rain :( we've been hearing it's breaking records.

[getfit]

well done drew.Just getting better and better :)

[Coke]

Celebrate good times, come on - its a celebration...the 500 plus is yours on the squats, props on the work Drew!!

[drew]

Thanks Nick, it was seriously a pain in the ass.

Thanks fitty. :)

As always Coke, you keep me going.

[briancurran01]

congrats on the squats d

[drew]

Thanks brosef!

ME Bench last night:

2board: 5x45 5x45 5x95 3x135 3x185 3x225 1x255 1x274 missx295 1x295 Form broke down and I wasn't tight enough on the first attempt of 295. No problem second time.

Close Grip BP: 3x8x155
BB Row: 6x145 6x155 6x165 6x185 10x135
BB Curl: 6x85 8x75
RC rotations: 2x15x10

I feel like I'll be benching 300 this year.

[getfit]

300 :clap:

[Coke]

I feel like I'll be benching 300 this year.

The way I see it, you can have 300 next week - ;) ...that is some real fine stuff bro.

[drew]

:D You guys are awesome.

Well, I'll be benching next week, so we'll see what happens.

Last night was kinda miserable. My lower back was tweaked and it was making it really hard to keep a tight arch which was making my head go down and basically it felt like my head would pop off every time I did a rep. No new max, but it was still a good session.

GM: 5x45 5x45 5x95 3x135 3x185 3x225 1x275 1x295 1x315 missx325 missx325
Dimels: 3x15x185
Shrugs: 10x315 10x405 8x495
Hypers: 2x10

Back feels better today but my neck is feeling it and my right wrist is still uhrting from last week. On the plus side, my shoulders haven't given me a problem in forever.

[M.J.H.]

Damn! 315 for a single on GM, awesome strength, dude.

[drew]

Thanks Venom, and welcome!

I'mhoping it will have a positive carryover to my squat. I'm looking for 500 in the next couple of weeks.

[SW]

Congratulations on the bench pr. 300 will be here in no time. Don't dare let that number thing intimidate you like I've seen it do to others (me included :D ) because I know you will blast past it.

Edit: better update sig

[drew]

Thanks Nick, but it was a 2 board press, not a full bench. I only count competition style lifts in my PRs :) I don't get intimidated by numbers. It's all just weight to me.

Did a speed bench session today. I really need to make a better effort to get this done every week. I've been slacking on it lately and I really need it to work on my form. All in all, it was a good session.

Speed Bench: 5x455x45 3x95 8x3x135 1x185 1x225 (*easy*)
Decline CG press: 3x10x135
BB Row: 3x10x135
Incline DB Curl: 2x8x30
RC rotations: 2x10x15

20 mins of baskeball to get loose.

[SW]

I used to play basketball in the mornings, right after lifting. It's amazing how your shot changes on arm days, and how fast you move on leg days lol.

[drew]

Yeah, I like to play right after a workout to get loose. I think it's so much more proactive than just stretching. I usually just take some short range shots and then back it up to the outside. Once I can hit a few 3's in a row, I'm good to go home. lol

[Coke]

Great you are being agile with some basketball Drew...must be a raw dude to do GMs with 315, fine past 2 efforts.

[drew]

Thanks Coke. I get a lot of stares when I do the GMs. Probably more from the growling than from the actual movement though. It takes some courage to get down with that kind of weight.

[SW]

Lol I do some growling when I bench heavily :D I get some stares too.

[drew]

:D

Speed squats today.

Box Squat: 5x45 5x45 5x95 3x135 10x2x255
DL: 5x315 5x365 5x405
Pulldown Abs: 10x80 10x85 10x90
45 Hypers: 3x10

Trying something new with the deads. Going to start going for heavy reps every other week on speed day and see how that works.

[Coke]

Good deal on switching the deads around every other week or so, that should work bro...squats on the box are ace.

[drew]

Yeah, I'm hoping it will work for me. It did in the past, so why not go back to it?

[drew]

ME bench:
Bench: 5x45 5x45 3x95 3x135 3x185 3x205 1x225 1x245 (PR) missx255 (lost the groove before I even got it to my chest).
Incline Close Grip: 3x8x135
BB Row: 6x135 6x155 6x175 6x135 (2 sec hold at top)
BB Curl: 8x65 8x65 6x55(reverse)
RC rotations: 2x15x10

Happy with the new bench PR, hopefully I can get more next week. I think I could have gotten that 255 if I kept it in the groove.

[SW]

good job on pr man, looking real good in here.

[Coke]

Keep the groove on Drew, effort looks nice.

[drew]

Thanks fellas. Feeling a little beat up this morning, but I'll be good to go for a new squat PR tonight :D

[KevinStarke]

Solid benching

[drew]

Thanks Kev. Nice to see you here.

ME squats:
5x45 5x45 5x95 3x135 3x225 3x275 3x315 1x365 1x405 1x455 missx475
Dimels: 20x135 20x135 10x135
Shrug: 15x315 10x405 8x495 5x5secx225
Round Back GM: 3x10x95
Pulldown Abs: 5x10x50

Man, I hate when I beat myself on a lift. That 475 was mine. Next week for sure. (This was an unequipped workout, so first time squattin 455 raw).

[M.J.H.]

Nice job on the bench PR man. :thumbup:


ME squats:
5x45 5x45 5x95 3x135 3x225 3x275 3x315 1x365 1x405 1x455
Damn 455 for a single is awesome bro, how deep are you going?

[drew]

Thanks Venom. All of my squats are below competition depth, I go about 2" below parallel.

[M.J.H.]

Awesome man, great display of strength there. A 455 lbs. squat at 197 lbs. below competition depth, good work.

Are you squatting wide stance?

[drew]

Thanks man. (I'd still rather have gotten that 475 though. lol)

I squat pretty wide, but I could probably go wider. I squat as wide as the rack is.

[Coke]

You are really a man of your word Drew...clearly are on the rise with it all and about to pass me by like you said - ;)

[drew]

THanks Coke, I got a lot of work to do to pass you though.

[drew]

Worked on Saturday and was hurting pretty bad from Thursday, so I skipped speed bench. Today was Speed squats, and I took it a little easy back is really hurting and my left wrist still isn't right. (pardon the pun)

Box Squat: 5x45 5x95 3x135 3x185 8x2x275
Pulldown Abs: 4x10x75
45 Hyper: 3x15

And done.

[SW]

Hey that's a nice leg session there my man. Looking sharp.

[getfit]

you're da man drew, always impressive :)

[drew]

Thank you Nick, thank you hottie.

I didn't feel very impressive tonight. But looking back at it, not a bad session. lol

[Coke]

I didn't feel very impressive tonight. But looking back at it, not a bad session. lol

No way man, the session was not bad at all...every effort you make is a good one.

[drew]

Thanks Coke. I'm just feeling pretty beat up right now, but I'm making good progress so I don't feel the need to take any real time off from training right now.

[drew]

ME bench:
BP: 5x45 5x95 3x135 3x185 1x205 1x225 1x250 missx275
Just missed the 275. Couldn't get it off the chest, with a little help I got it up myself after about an inch. Either way, 250 is a PR for me, so we'll go from here.

Incline DB Press: 3x8x60s

BB Row (wide grip): 8x135 8x145 8x155 8x165 15x135 Decided to try these using the same grip as I bench with. Seemed to hit my lats much better so I may stick with it.

RC rotations: 2x15x10

All in all, a nice session.

[Coke]

Rolling with it at good speed bro, will certainly get there...fine workout.

[drew]

Thanks Coke.

[drew]

I thik I was a little too pumped up today. Not the best workout ever, but I got a PR (sorta).

Box Squat (With suit/straps down): 5x95 3x135 3x225 3x275 1x315 1x405 missx455 (At this point I threw a tantrum, took my suit off and put 475 on the bar. Missed that one completely. Suit threw me out of my groove. Then I put on 460 and double bounced it, but I got it up, so I'm counting it because it was off a box and it's my training and I think I deserve to count it. So there.)

GM/Squat: 3x8x135
Pulldown Abs: 10x90 10x95 10x100 (woof)
45 Hyper: 2x10

This was an ugly one. On the upside, got an email invite from a local monster to go and train with him in a couple weeks. I'm scared as hell. lol

[getfit]

no need to be scared drew i'm sure you'll do just fine KICK SOME BUTT :D

[drew]

Kick some butt? The dude squats 950!!!

But thanks. This isn't in the interest of kicking butt today, it's in the interst of learning how to squat 800 and more.

[getfit]

oh dear drew, i didn't know he was that kind of MONSTER but should be uber cool and experience to train with someone like that :)

[drew]

Yeah, I really can't wait. I know the best way for me to get stronger is to train with someone who's already been down this road and has had great success.