Just Shut Up and Lift Heavy

[Coke]

Go on ahead with it, learn a thing or two from Monster dude but he'll gain something from being with you too as you clearly rock, there's no one like you Drew (serious)...and always count'em in, that is a pr off the box for sure man - ;)

[Sensei]

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.)
I'd count it if it were a training lift. What kind of suit are you wearing and is it new?


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. lolGood luck! That should be a good time!

[SW]

Lol I know what you mean about throwing a tantrum like that. Great box work. Do I smell 500 soon? Huh, huh?

[drew]

Thanks Coke. You're awesome.

Sensei: It's a Z-suit from Inzer. I've only used it 4 times. I tend to get some forward lean and it kinda throws me out of my grrove.

Nick, Man if nothing else I'll be attempting 500 for the first time at a meet. That should be sweet.

[briancurran01]

nice work d...btw do you still have a pencil neck :)

[briancurran01]

everyuthing looking good in here Drew...Hey some time this next week if you have time i want to discuss powerlifting with you i am thinking of trying it out..noone better then the man D to get tips from.

[SW]

Drew is a great guy who explains crap to ya....lol I asked the guy a million questions and because of his patience I'm on the road to a nice total here at the end of the year. Brian, westside is soooo fun.

[drew]

lol bri. No, I don't have a pencil neck. It's approaching 18" these days. I'll try to be around this week some if you want to talk about it. In the mean time, look around and figure out what kind of powerlifting you're interested in and put together some goals, that'll help us get you on your way.

[briancurran01]

D: all right i will try to look around some...i just know i am sick of being weak...for my size i lift like a girl. (no disrespect to girls as there are MANY stronger then me)

[drew]

Good stuff Bri. I'll teach you to be strong.

Today was DE bench day, I felt very weak. My shoulders and elbows particularly are hurting (Man I need some more ETS). Especially the right side. Benching was painful. I added a lot of extra light mobility work today.

45 Hyper: 2x15
Speed Bench: 5x45 5x45 3x95 3x95 8x3x145
CG Bench: 2x5x185 (Really starting to hurt, so I bagged it)
BB Row: 3x6x185
One arm tri pushdown: 3x10x10
Rotators: 2x10x10
Straight leg situps: 2x15
45 Hyper: 2x10

Man, I feel like crap.

[Sensei]

You're looking a little beat up. You're probably starting to feel those heavy ME SQ and BP days... Might not be a bad idea to take a week for some auxiliary work if that's the case.

[SW]

I think that's good advice Sensei. CG bench hurts me too :( I just said screw it alltogether one day. Hope you get to feeling better.

[drew]

You're right Sensei, I actually already planned that for this week, anticipating that after 2 weeks of heavy benching and squatting I would need a light week to recover.

[Coke]

You may not have felt like it but I know you are getting huge, session cool too man.

[SW]

I just pulled this journal off of page 4. Where ya at bro? Hope you haven't been slacking while I've been improving. Turning me onto westside was the best advice anyone could have given me. Get back on here!

[getfit]

yeah, bumpty bump

[drew]

Sorry it's been so long all. Life has been happening. Right now I have no internet, but that will change soon (I hope). I'm logged on at the gym (for real) and I just hit a new squat max of 475, with wraps only (no suit, no belt). On Monday I DLd 455 for the first time in over a year and I feel like 500 isn't far off for either.

Basically, I moved out of my condo and sold it to my ex-wife. It took some time, but I'm adjusted. Just need a dang modem. lol.

Anyhow, training is going great. Weight is up to 205, but I'll probably drop a few to compete in 198s in January. Bench is still stuck at 250, but I'm working on it.

Thanks for keeping me somewhat alive here. I love you guys.

Also, Merry Christmas and Happy whatever-holiday-you-celebrate-day-and-if-you-don't-celebrate-a-holiday-then-happy-winter-solstice-you-heathen-bitches.

I'll be back soon, I promise. Until then. Coke, stay cool. Nick, get strong. Fitty, you gave me a bumpty bump in my shorts with that pic. Dayam.

[KevinStarke]

HELL yah drew good to see you back man. You get that APA letter in the mail for the January 28 Comp? I might go but im not sure how i'd get there, lemme know whats going on with you.

Lifts are looking sick man, squat and deadlift are ace and that bench is really gettin up there, cant let you catch up to me.

Im back in action man, check out my journal my strength is comin back, posted new pics too, welcome back man!

[drew]

Thats fantastic Kev. Glad to have you back. I'll definitely be in Keene for the 28th. I'm thinking of doubling up and going to Deleware on the 14th. Also, Hanover PA is Eastern USA champs FULL POWER! on March 25th. If you need a ride or anything for Keene, drop me a PM and we'll work it out.

[KevinStarke]

That'd be great, I just gotta figure things out with my scheduling because school starts the 24th I think, im tempted to miss the first couple days and get up there and compete, especially if i can learn to use my bench shirt by then.

[SW]

Drew! Great to see ya back, was gettin' sorta worried man. Sorry to hear about how life treats ya, it goes down but will go up soon hopefully!

I'm very happy to see you're still training like a stud. Looks like your deads are heading back to where they should be. 475 squat, no suit? Great man, just great. Again, happy to hear you're well.

[WBBIRL]

Good to see you back, when life gets tough real men pull themselves up by their bootstraps... or shoestraps or whatever your wearing. Squats and Deads looking powerfull man. Im in the market for a new routine and if WBB1 doesnt treat me good im going WESTSIDE. (with nick gaining 30lbs on his bench in one week) LOL

[Coke]

Was just thinking about you the other day...relieved to know everything is ok and you're still on track with it all.

[drew]

Thanks to everyone for posting in here. I've finally got an internet connection at my place, so I'll be on more often.

On the downside, I'll be posting rehab work in here for the time being. I hurt my knee pretty badly on Friday. It feels a little better today, doc said it's probably just a sprain, but I need to see the ortho and get confirmed. I'm going to try and get an MRI just to be safe. First indication was that I tore a meniscus or possibly my MCL. That still may be the case, but most likely it isn't. Which is good.

Still hoping to lift in Keene 3 weeks out, but right now it's not in the plan.

[SW]

Look at it this way bro: Westside is famous for helping those who've hurt themselves seriously. And with you it probably isn't that serious. Just a bit of a delay. You'll be squatting 500 in no time man.

[drew]

Yeah Nick, that's how I look at it.

Saw the ortho yesterday. Tendons and ligaments are all good. That leaves a possibility of a torn meniscus. If I don't feel much better by Friday, I need to get an MRI. I'm walking better, but still have some pain when I try to lock my knee.

I haven't ruled out competing on the 28th. If I am cleared at my next appointment (Tuesday) I will take a couple of DLs and try to work up to 400 if possible. If I can do that without a lot of pain, I will compete.

[SW]

Injuries make or break a person. Separates the boys from the men.

Like Louie says, recovering from injuries is all how you look at them.

Man, ya finally hit up a 475lb squat and this setback happens, lol. Sort of makes me laugh with the irony. But I wouldn't be laughing if I didn't know that you're going to storm out of perdition with a BB on your back.

Be careful when competing man. It's soon.

[drew]

Yeah, I'm only going to compete if I'm fairly sure I won't injure myself further. If it's just a little pain, I can live with it. Hell, I'll thrive off it.

I've still got a year to squat 600, and I know I will get it done.

[KevinStarke]

Looks like we'll be team cripple at the competition drew!

[drew]

lol. Sweet. We'll both be hobbling up to the platform.

[KevinStarke]

Roar!

[drew]

knee feels really good today. I'm walking better and I can lock it out with a little pain while standing, and no pain while bearing no weight on it. Oh yeah, I'll be back in no time.

[SW]

Good man.

[Coke]

With you mending swiftly here, that big 3 numbers goal is yours - this is your time Drew!!

[KevinStarke]

Hell yah man the gods of lifting are in our favor these days

[drew]

I'm planning to bench tomorrow. Not sure exactly what I'm goign to do, but it will either be a speed session with a competition set-up (if the knee allows it) or maybe just a flat bench. Anyway, I'm going to do something.

[KevinStarke]

That'a boy, be mindfull of the old knee though.

[drew]

OK, so I did a pretty standard speed bench today. Knee felt tight on the first few sets, but loosened up by the time I was done warming up.

Rotator Cuffs: 2x10x5
Bench: 5x45 5x45 3x95 3x95 5x3x155 1x185 1x225
CG Bench: 12x155 8x155 6x155
BP: 5x45
BB Row: 10x135 13x135 11x135
DB Curl: 5x40 5x40
Pulldown abs: 15x50 15x60 10x75

Everything felt pretty good. One of the guys at the gym came over and introduced himself as a PLer and a Strongman competitor. He said my bench form looks really good and my tuck was close to perfect. That was a huge confidence booster.

[KevinStarke]

Nice man, with good form like that your bench is gonna be shootin up. Solid speed work

[drew]

Thanks. I'm going to start upping my working weight for speed bench as long as the speed is good. I'm thinking that if I can start moving heavier weight faster, it will have a good carryonver to my max.

[KevinStarke]

You shouldnt go too heavy with it. A light day is key, thats what i've been doing with speed work. I've been doing speed bench with 135 for 12 sets of 3 or something to that degree.

[drew]

Hmmm, I should try that. I wasn't going to go too heavy, just heavy enough where the speed is still there, and drop the sets to 5 or 6. Maybe I'll try your way though, I think you know a little more about benching than I do at this point. Thanks.

[KevinStarke]

Your already going heavy on a heavy day, no need to really overdo it on speed day, lightway can do a body more good than people give it credit for.

[drew]

Yeah, good point. I need to keep that in mind, because I just love to go heavy, but you're right.

[KevinStarke]

Trust me so do I, at first it felt like such a waste using 135 but i'm not about to challenge Phils strength training knowledge

[Coke]

U are ace no doubt about it Drew, everyone should recognize - ;) ...glad to see U making headway with it all again.

[drew]

Thanks Coke!

[getfit]

looking good in here drew :)

[drew]

Thanks Fitty!

I just spent the last half hour heating and stretching my right leg to get it to lock out. It will really suck if I can deadlift but can't lock the knee out. Two weeks to get it right...

[KevinStarke]

Steady she goes

[drew]

Feeling pretty good today. Took it easy, but not too easy.

High Box squat: 10x45 10x95 5x135 5x3x225
GM: 3x5x185
Pulldown abs: 12x50 10x75 6x95 5x95
Face Pulls: 12x35 10x50 8x70
DB curls: 10x30

Knee is tight, but locked out fine on squats. Didn't try to go too fast, Right hammy is a little tight from the GMs, but that's fine. Will probably do some hot/cold therapy tonight. We'll see how it feels in the AM.

[KevinStarke]

Hell yah drew, movin back up.

[drew]

Like George and Weezy.

[KevinStarke]

That'aboy!

[drew]

For fun, some stats and measurements:
June 2003: Weight:164 Chest:42.5" Waist:31.5" Arms:15.5" Forearms:12.5" Thighs:23" Calves: 16"
Feb 2005: Weight:194 Chest:45" Waist:34" Arms:16" Forearms:13" Thighs:25.5" Calves:17" Shoulders:51" Neck:17"
Jan 2006: Weight: 205 Chest:48" Waist:38" Arms:16" Forearms:14" Thighs:27" Calves:17" Shoulders:54" Neck:18"

[KevinStarke]

Nice man, shoulders and thighs are lookin real big.

[Coke]

Those stat numbers are ace Drew, getting huge in a gradually manner - :thumbup: ...becoming quite the powerlifter!!

[drew]

Thanks fellas.

Well I went to the doc today and he said my knee looks really solid, but he doesn't want me lifting for at least 3 weeks.

I don't think that's going to happen.

[SW]

Lol that's my boy. Good to see you on the mend.

[drew]

Just a little bench work today:

Incline BP: 5x45 5x45 3x95 3x135 3x155 3x185 1x205 1x210 1x215
Seated MP: 3x5x95

That's it. Had to take my buddy out. He just broke up with his girl. SO I had to cut it short.

[KevinStarke]

Nice benching man, sorry to hear about your buddies woes

[drew]

Thanks. It's all good, he'll be fine.

Tomorrow is the knee test. I'm going to attemtp to work up to 405 on the DL. If no pain, time to lift.

[KevinStarke]

Hell yah man you'll get it, get a good long sleep tonight.

[Coke]

What a good friend you are Drew!!...nice and quick session there, kill those deads dude.

[drew]

Thanks guys.

Yeah Coke, we have a good tight group. Always there for each other.

So anyway, today was the big knee test. Now, there were two possible outcomes here. 1. I lock out 405 with confidence that I can do it on the platform. 2. I hobble out of the gym in searing pain and drop out of the meet.

Well, I chose option 3. Lock out 455 with no pain and head into the meet confident that I can break my meet PR by 30 lbs on my 2nd attempt. Now looking to go 475 on my 3rd attempt and much closer to 500 (which is much closer to 600).

Anyway, workout went like this:
DL: 5x45 3x135 3x225 1x315 1x365 (these sets were done with no chalk, just to see where my grip strength is. I was a little surprised). Then: 1x405 1x455

45 Hyper: 3x15 (unweighted)
Med Ball woodchoppers (8lb): 3x8

All of my DLs are done with no belt, no wraps, no suit. I've tried all of these things, but just feel so natural deadlifting raw that I lift more.

Now talking to a cute chick (what else is new? lol).

Reviving song of the day: "Here Comes the Pain" -Slayer

[KevinStarke]

F*CK YAH drew its party time, 1 week bro!

[drew]

oh yeah, if you have chalk, pack it. There probably won't be any there.

[KevinStarke]

I have several blocks i'll bring em

[Coke]

Knockout raw session, excellent attitude and demeanor going into the meet!!

[drew]

Thanks Coke. Deads are all about attitude.

Today was supposed to be a DE bench session. I did something a little different.

Band workout to kick my ass without kicking my ass:

Pushups w/1med+1heavy band: 5x10
Uprows w/heavy band: 3x10
Standing rows w/heavy band: 3x15

All reps were done for speed and explosiveness. Pushups were all done with a pause at the bottom.

[KevinStarke]

Interesting work Drew, did pullthroughs with bands today myself.

Bands = sweetness

[drew]

I need to get a full set, but I don't use them very often right now. Just trying to avoid any more injuries this close to the meet.

[KevinStarke]

Yah good call, im just doing a light/speed day on monday and restin till the meet.

[SW]

Wow man, strength is looking up. Looking good for your meet. I wish both you and Kevin the best. Beat the **** outta 475!

[drew]

Thanks Nick.

[drew]

Went for a 6-mile walk yesterday. Felt good to be outside.

Today just did some light work. Nothing crazy.

Sled draggin: 10x115#x200ft
Band RDLs: 3x15 with Heavy+Med

Done.

[SW]

I need a sled, bad.

[Stumprrp]

excellent power

[drew]

Nick - Yes you do.

Stump - thanks bro.

[KevinStarke]

Solid work man, dont know about you but im takin it easy till Saturday.

[drew]

Yeah, I am basically doing the same. Will probably just do some light band work and maybe drag the sled on Wed, but that's all.

[KevinStarke]

Sounds like a plan

[Coke]

Walking that way is great therapy...sweet work with those bands and you're even draggin sleds nowadays, good stuff.

[drew]

Yeah, Coke, I gotta get my ass in gear. Little injuries are always going to be there, I just need to find a way to keep training and getting stronger while healing. I feel lik ethe sled is my best option to do that.

[windmill85]

for your speed bench days, what kind of grip do you use? i just started a westside system and was curious how close to grip. also, do you keep your elbows tucked in to utilize your triceps on all your bench presses? thanks

[drew]

windmill, I used to use 3 different grips on speed days, but now I only use my competition grip (forefingers on the rings). I do tuck my elbows and I bring the bar to about 2" below my sternum.

[drew]

Well boyos, just got back from Keene. What a damn good weekend. Weighed in at 195 and went 3/3 in the DL with a 405 opener, a 455 2nd and a 20lb PR of 475 that felt like a sack of potatoes. Or, as some might call it, a "peanut". Which is apparently what I called it. I took home 1st in the 198 open DL and am looking at breaking 500 very soon.

KevinStarke also had an excellent showing in the Bench meet, but I'll let him share that with you guys.

As a sidenote, I have independent confirmation that the waitresses at Chili's are hot. The bars in New Hampshire close at 12:45. Both of my brake lights are out. Bill Ford is a tool. And Ligers can't reproduce because they have no placenta.

Will post of some pics later and some vids when Kevin gets them uploaded. That's all I got for now. Peace.

[Coke]

Major props Drew on the 1st place finish at the meet!!

[drew]

Thanks Coke!

[bill]

Props Drew that some nice deads.

[drew]

Thanks Bill.

[SW]

Oh man, both you guys did so ****ing well. Big congrats on your hitting 1,200 up, LOOK OUT 1,300! I'm just really happy for you man. 1st place must be so ****ing sweet.....

[cphafner]

Drew, great pull!

[Sidior]

huge pulls man, jesus you and kevin are running the show eh

[KevinStarke]

Thats because were EXTREME!

http://kevin.majoros.us/media/files/IMG_1762.JPG - Drew with Trophy

http://kevin.majoros.us/media/files/MVI_1754.AVI - 1st lift: 405
http://kevin.majoros.us/media/files/MVI_1755.AVI - 2nd lift: 455
http://kevin.majoros.us/media/files/MVI_1757.AVI - 3rd lift: 475 Shizam!

Warning: Drew likes to sweet talk the bar or something before each lift so be patient

[SW]

Lol, I'm downloading the last video right now, which will take me 46 min. I **** you not, my computer barely has the brain cells to light the ****ing screen.

Drew, I like your shirt :D

[Stumprrp]

dude, you totally OWNED 475, easily could of did 500!

[SW]

29 min. *crosses fingers*

[SW]

Just watched your 475 PWNAGE! Dude, you're good for 500. Let's get this machine called Drew into high gear!

[MixmasterNash]

Nice singlet!

[drew]

Thanks everyone! And thanks to Special K for the vids.

Nash, stop looking at my ass. :D

[imageD]

perfect form too!

[drew]

Thanks! I would hope so, I take long enough to set up. lol On that last one it was 20 secs into the video before I started the pull. And you didn't see the stalking ritual before I approached the bar. lol

[imageD]

Thanks! I would hope so, I take long enough to set up. lol On that last one it was 20 secs into the video before I started the pull. And you didn't see the stalking ritual before I approached the bar. lol

The fact that your form was so spot on just shows to me how easy the lift was for you. When you are right near you max, you are much more likely to start rounding your back (which I am not so sure slight rounding is as bad as people make it out to be)

[drew]

It felt damn easy to tell the truth. Ask Kevin, I was wanting to go for a fourth lift after that one.

Rounding of the back is a definite sign of a breakdown in form, but I'll do whatever it takes to get the lift done. Form be damned!

[Chubrock]

You and Kevin look like ya'll short bastards could be brothers haha. Damn nice pull man. You had a nice steady pull the whole way up. Def. had more in ya.

[KevinStarke]

Drew and I were both fired up with 3 all white lighted lifts, Drew definitelly wanted to go for a fourth.

[drew]

Yeah dude, I kept telling people he was my little bro. lol

500 DL in 4 weeks. Stay tuned.

[KevinStarke]

I shoulda rocked the mohawk man.

[Coke]

You've got to be one of the best deadlifters around, ace job Drew - running on all cylinders dude.

[drew]

Kev - You definitely should next time.

Coke - Thanks bro.Far from the best, but I like to think my technique is pretty rockin :D

[getfit]

Drew, i see a few pages back you got some vids i can't open them :(

[drew]

Did you try saving them? If you right click and save target, it should work.

[getfit]

k, will do, thanks drew

[getfit]

WOW, i'm impressed, well done Drew :)

[drew]

Well, I only do it to impress hot chicks. So mission accomplished!

j/k

Thanks a lot :)

[KevinStarke]

Smooth like crushed ice

[drew]

Dude, you'd better eat those Pecan Sandies.

[Rex]

Nice ****ing lift man!

You own 475.

[drew]

Thank you Rex.

[drew]

February 1, 2006: The first step on the road to a 300 Bench

3Board: 5x45 5x95 3x135 3x185 3x225 1x275 1x295 1x315 1x325 (These felt pretty good going up. Just need to get used to holding more weight at the top. Right elbow wanted to flare out on the bottom of 325, but I pulled it in.)

Standing MP: 10x45 8x95 5x135 5x135 (Gotta work these bad boys more often.)

BB Row: 10x135 10x155 8x175 4x195 (Getting better, but still a looong way to go)

Rotator cuff Internal/External rotations: 2x15x10

Ab Pulldowns: 10x50 10x75 10x75

Good liftin, now eatin.

Song of the day: Holy Wars - Megadeath.

[SW]

Pretty good benching man. You'll have 300 in no time with those 3 board numbers.

[Chubrock]

Nice 3 boards bro. Putting up some big numbers. You doin' those BB Rows bent over, or more of a Yates style?

[drew]

Nick: Thanks. I'm aiming to hit 300 in 8 weeks. Huge jump, I know, but I know I have it in me. Once I can get 300 raw, I'm going to use the shirt.

Chub: Thanks bud. I do my BB rows bent over and bring the bar to the middle of my abs. I also hold it for a halfcount at the top.

[Stumprrp]

sick board presses, and holy wars is my fav. megadeth song =D

[drew]

Thank you Stump :D

[KevinStarke]

Awesome board presses, holding 315 above your chest is fun isnt it haha.

[drew]

Yes sir it sure is. lol

[Coke]

The military presses always seem to need the most work for everyone...ace board bench Drew.

[drew]

Thanks Coke.

I'm planning to stick to the millies for a while. My shoulders are a real weakness for me, and I feel like if I can get some strength there, it will really go a long way in stabilizing my bench, and increasing my max.

Doing some lower body work tonight. Still can't really squat, and I'm not supposed to be working legs at all, so I have no idea what I'm going to do. I guess I'll figure it out when I get there.

[SW]

Well Drew, when I hit 325x1 for 3 board, it wasn't long when regular bench followed suit. You'll pwn that ****!

[bill]

Strong 3 boards

[getfit]

drew is teh beast*roar* :D

[drew]

Thank you guys and gal ;)

I decided to do 3rep GMs today.

GM (arch back, medium stance): 5x45 5x95 3x135 3x185 3x205 3x225 3x245 3x265 3x295 1x315 (2nd rep just wasn't havin it, and I didn't want to squat too heavy with the knee) Quite honestly, I wasn't expecting to do better than 275 on these. Surprise.

Squat (Fast, 1:1 tempo): 3x10x135
Ab Pulldowns: 8x75 6x100 6x100

And done. This one kicked the crap out of my hammies. I really shouldn't be squatting at all, but my PCL was feeling really tight and I just felt like it might benefit me to do some light squatting. We'll see how I feel tomorrow.

Song of the Day: "Call on Me" - Eric Prydz (Because it came on in the gym, and because Special K will laugh)

[KevinStarke]

Mwahaha! your very welcome Drew... Sick goodmornings by the way.

[drew]

Thank you sir. :D

[Coke]

Damn dude, it takes balls to do singles on GM's - super heavy with it at 3pps.

[drew]

Balls I have. It's strength I need. :D

Just did some light sledwork. Nothing to bust a nut over.

10 x 200ft x 115lbs

Signed up for a Dave Tate seminar in Boston on March 4-5. Space is limited, but still some spots available. If anyone is interested in going, it's being held at CJ Murphy's Total performance center www.totalperformancesports.com and cost is $229

[SW]

Strong workout bro. Your gm's are ****ing sweet. I'd kill a man to go to a Tate seminar.

[drew]

Thanks bro.

Yeah, it was just lucky that i found out about it when I did.

[Coke]

Thanks bro.

Yeah, it was just lucky that i found out about it when I did.

Yes, you are lucky - the Dave Tate seminar really ought to deliver and help you get a leg up on your competitors.

[drew]

That's the plan man :D

[KevinStarke]

Pffffffft, you still wont be EXTREME

[drew]

Great Bolshy Yarblockos To You!!!!!

[drew]

My EXTREME DE bench day:

On advice from some fag, I dropped my working weight to 135 :D

Warmup: 3-way rotations 3x10x5lb 10xbar 5x95
Speed: 3x8x135

Tricep work:
3Board CG: 8x185 5x225 5x225 7x225 (close to failure)

Lat work:
BB Row: 3x15x135

Rotators: 2x10x10

Skipped ab work today. Both sides of the groin are very tight and sore, so I decided not to push it.

[KevinStarke]

Hells yah drew, awesome CG 3-boads. Pfffft wonder why your groin is sore? SHIZAM!

[drew]

Thanks bro.

You know why :hump:

Heavy GMs...

:D

[KevinStarke]

Haha, how'd you like the speed sets with 135?

[drew]

Friggin light! I'm going to stick with them for the next 8 weeks and see how I do. Still planning to bench 300 in Hanover. Did you see the last quote in my sig? lol

[Mik]

Those Gms are sick!

[cphafner]

I just saw the video of your pull. You easily had 20 more lbs in you. Good work.

[drew]

Thanks Mik!

Thanks cp. That's pretty much exactly what I said after I walked off the platform. My next meet is in 7 weeks. I'm hoping to pull 515 there.

[getfit]

good luck drew, i hope all goes well :)

[drew]

Thanks fitty! I go to the ortho again next week. Hopefully he'll clear me to lift. LMAO

[KevinStarke]

Haha yah man, you better bench 300 in hanover, if you didnt... it would not be extreme

[drew]

I promise this much, I will try it.

[KevinStarke]

Im hoping to hit...

330 B
400 S
415 D

[drew]

Good numbers to shoot for.

My goal is 505sq 300bp 515dl

[KevinStarke]

That would be a sick nasty total. It depends on whether or not I use equipment in Hanover though, if I have a suit and or a shirt i'll shoot higher.

[drew]

If you've been training in briefs, you should at least wear those for the squat and dead. I think you're good for a 330 raw bench right now.

[KevinStarke]

I've only worn the faux briefs twice, better than nothing though im sure. Yah I think im good for 330 RAW hopefully 340-345 with the blast?

[drew]

334, easily!

[getfit]

Good numbers to shoot for.

My goal is 505sq 300bp 515dl
:clap:

[KevinStarke]

334, easily!

Nah 333.56544

[drew]

I once squatted 430 at 155.

[KevinStarke]

And my deadlift went from 280 to 465 in 5 months!

[drew]

The following session was truly Extreme!

The set-up:
I pull into the parking lot. Nowhere to park. I pull around back, one space. Holy crap this is going to be annoying. I walk into the gym. I feel like I'm in hell. 400 people in this place, and may be 20 of them are normally here at this time. The regs look about as pissed as I am. No worries though, I'm sure there will be a squat rack open. So I store my crap in the locker room, and head out to the rack. One rack open, the other is occupied by sir-curls-a-lot. Good. So I set up the pins and get ready to go. Where are those aerobic steps I left here for my box? Hmmm. *looking around* nowhere. Crap, now I gotta go find some. Walk over to the first possible spot, no dice. Look around some more. FINALLY, there are about 14 steps stacked up by the front desk. All of which are being used AS A TABLE by some chick with two 8lb DBs, which are resting on her table, along with about 8 sheets of paper, and a carb drink. FACK!!! So as not to be rude, I loudly say, F*** this S*** and stoprm back to the rack. God help Captain Upperbody if he's in my damn rack. Luckily, it's still how I left it. I quickly go to work stacking 45s on the floor to use as a box. Now I have to decide what weight to use. I'm not supposed to be squatting anything right now. I see my doc tomorrow, and I know I should keep it light. I decide to start off with the bar, as per usual.

The work:
Box Squat: 5x45 5x95 3x135 THEN 5x3x185 (25sec rests) THEN 5x2x225 (30sec rests)

I make sure to scream and grunt and throw weights around as much as possible during this squatting session. There is no pain in my knee. If it's there, I don't feel it. I'm in a rage and wishing this were an ME day and that I had two healthy knees, because I feel I could squat 600 today. By the 3rd set, I've formed what seems to be an invisible shield, as nobody will come within 20 feet of me. Good.

GMs were going to be light. I couldn't bear it though. So I went semi-heavy

GM: 8x185 5x225 5x225 (These were easy, but I didn't want to injure myself today, so I stopped).

At this time, Sir-Curls-a-Lot's understudy, Colonel Reverse-Hang-Clean (or as I refer to him, Loretta), is busy doing something that could resemble a curl with 135 in the rack next to me. I give him a sneer and then a chuckle and walk away. I then worked the abs.

Pulldown Abs: 10x50 10x75 5x100 5x100

As I hit all my crucial areas, I decided to get the fizzuck out of there. Showered up, caught one of my buddies and discussed training with him for a minute (he competes in BJJ) then rumbled my cripple ass out of there. What a day...

[getfit]

nice drew, hope all goes well :)

i think i need a drink after reading that post ;)

[drew]

Thanks fitty. I just had a drink. 20oz of milk and 2scoops of chocolate whey. MMMMboy. I think I may have a Guinness now.

[KevinStarke]

Solid workout drew nice goodmornings. I wouldnt be able to deal with a gym like that man you have far more patience than I. Since we're using super cool names today I dub you... Duke of Cockblockery!

[drew]

Sweet, you're the Sire of Graphic Designery!

[KevinStarke]

Also the Inquisitor of Liger Reproductive Process!

[drew]

The Professor of Placenta!

[KevinStarke]

The Executor of EXTREME!

[Coke]

What a hellraiser we have on hands here, lol - :D ...great and intense day at the gym bro.

[drew]

Thanks Coke! Like I said, wish it were a planned Max day and I were a little healthier.

Went to the doc today, He said my knee looks really strong and stable and it will probably be fully healed in a few more weeks. I was told not to do any high impact movement (like I do that anyway) and I asked him about squatting. He basically proved to me that he doesn't understand what a squat is (he was clearly one from the "squatting is dangerous" school) So I've decided to stick to light squats for the next 2 weeks, and go heavy after that, as long as I'm feeling good.

[KevinStarke]

Sounds good man, trip face son

[Coke]

Best to play it safe this time man and wait another week, it's not gonna hurt - them squats should wait a little more imo...happy to hear you have mended so well though, you'll be even more dangerous for sure.

[drew]

Kev, it will happen.

Coke, you're right. I'm going to definitely wait 2 more weeks before heavy squatting, and then I'll probably cap it at 405 or so and then decide whether or not to max the following week.

[drew]

Hardass bench work today. Next step in the quest for 300. Special thanks to a certain Hungarian for suggesting DB bench pressing. Honestly, I've never done it, and I LOVE it.

Warmup: Rotator cuff dynamic stretching 3x10, Bench: Barx10
3-Board: 3x95 3x135 3x185 3x225 1x275 1x295 MISSx315 (F THAT!) 1x335 BOY!
The weight was FLYING up today. Only issue I was having was my right arm kept flaring out and that was why I missed the 315. I had to fight like hell to get that 335 up, but it went.

BB Rows: 10x135 10x155 8x175 6x195 (Slow but sure)

DB Bench: 10x50 6x75 4x75 (WTF!?) 6x75. I almost quit on these. Then I just got back on the bench and got into another set. Forearms have never felt so pumped up.

Ended it right there. Pumped up, raging. Frothy. Ready to kill some GMs tomorrow. ROAR!

I drank some milk. Ate some meat. Drank some Guinness. I need more milk. GAHHHH.

Song of the day: "Orgasmatron" - Sepultura

[Coke]

Good deal on throwing the db flat bench presses into the mix, I rarely ever do those myself...ace board bench.

[drew]

Thanks Coke. Man are my shoulders feeling it today.

GMs for trips today. Yeyah boy.

GM: 10x45 5x95 3x135 3x185 3x225 3x275 3x295 3x315 2x325 (I might could have done more, but I felt lik eI was goin gto have to squat the weight up, and I'd rather keep the stress off my knee right now)

Dimel Deads: 20x185 20x185 10x185 (woof!)

Pulldown Abs: 10x50 10x75 7x100 5x100

And done. Went to play some pool with the fellas. Had some beers.

Song of the day: Poor Twisted Me - Metallica

[KevinStarke]

Hell yah man sick board presses up top. Nasty awesome goodmornings too especially with the knee.

[drew]

Thanks bro. The knee actually hurts more doing benching than it does on the GMs.

[getfit]

excellent work Drew, no doubt!

[Coke]

Damn if you don't rule with the good mornings like you do everything else, super stuff my man.

[KevinStarke]

Like I told you, like I said, Steal your face right off your head!

[drew]

Thanks Fitty and Cokey and Placenta boy.

My lower back is toight today. Not too sore, just really tight. Shoulders and chest are still sore form Wednesday. No work tonight. Speed bench tomorrow.

Work Sucks.

[Chubrock]

Putting up some big weights man, specially on the 3 board presses. Great job.

[drew]

Thanks dude. More bigtime to come.

[SW]

"could have done more"? What are you worried about, blowing your knee out and be waaay set back?! Pussy!

On another note, very nice recovery so far. You'll be back in no time if you choose not to listen to the top half of my post.

[drew]

Yup, I'm a damned pussy. I'm glad you called me out on it. lol You know how I do. When I'm certain that I'm healthy, I'll be out there pushing it to the limit as always. I figure about 3 more weeks before I'm close to 100%.

[drew]

Uggh, too much tequila....... (words I've only stated 4 or 5 times. Must I always make it my goal to finish a bottle?)

Anyway, I'm awake, it's 2:30 and I'm eating Cornflakes out of a cup instead of a bowl because Cornflakes are so much better than Special K and all my bowls are dirty and I just don't damn feel like washing dishes at the moment. I was supposed to go to the Meadowlands to see Uconn-Seton Hall tonight, but the bus left about 3 hours ago. Luckily, I didn't pay for the ticket so hopefully someone else got it. I'm dizzy.

Needless to say, I think benching is out of the question today. I'll do it tomorrow, and kick my ass extra hard.

I'm need more Corn Flakes. I'm wondering when it's going to start snowing. I hope it doesn't snow. I think I danced with a fat chick last night. But I definitely danced with at least 2 hot chicks. 4 if you count people I already know. I honestly don't know how I woke up in my apartment this morning. Or this afternoon. Whatever it is. I actually looked around to make sure no one else was here. My clothes are all right by the door. I recall 7AM for some reason, as I think that's when I went to sleep.

I had fun.

[getfit]

i can send you all the snow you want :D

looks like you had fun :)

[drew]

I want zero snow. Snow hurts. In fact, nothing aches right now, so I don't think the Barometric pressure has changed yet, so maybe it won't snow. But this is New England and we all know what Mark Twain said, if you don't like the weather in New England, MOVE.

I had a great time.

[KevinStarke]

Haha sounds like a fun night man, but corn flakes... are most definitelly not as good Special K

[drew]

Right, they're better.

[KevinStarke]

Better than rice crispies but not Special K

[KevinStarke]

Right, they're better.


Oh, and Billy was in the gym today. I told him you masturbated to his pictures.

[drew]

Nothing is better than Rice Crispies.

And that was only one time. Right now I'm masturbating to your pictures. HAHAHAHA

[KevinStarke]

Yes!

[drew]

No Kev, I mean the pictures I took while you were sleeping :evillaugh

Anyhow, speed day today. Went pretty well I think. Figured out that I need to pay a little more attention to my quads, and I think that's why I injured my knee in the first place. So I'm going to work some light quad work into it.

Box Squat: 10x45 5x95 3x135 10x2x245 (40 sec rest) Then 1x315 1x365. Was thinking of going to 405, but didn't want to push it. Knee felt really good. Hips were happy to be squatting again. As usual, these are all done raw.

Leg Press: 4x10x2pps Just trying to get some movement into the quads.

Ab pulldowns: 3x15x75

GHR (on a 45 hyper bench): 10xBW 8x45 8x45 Finally figured out how to convert the 45 into a GHR. Owie.

Song of the Day: Kill Your Boss - Eyehategod

[KevinStarke]

Great speed work man, glad your knee isnt hurtin. So thats where my camera went!

[drew]

:hump:

[Chubrock]

Hell yea Drew. Damn nice speed day. Some nice and heavy box squats.

[drew]

Thanks bro. I had to keep yelling at myself to get faster. People started staring at me when I kep yelling "move faster FASTER!"

[Chubrock]

Haha yea I hear that. I got quite a few looks when I was DLing, though my deadlift sucks.

[Coke]

Good speed work off the box, nice to see U start overcompensating for the quads...it will be a non-issue soon.

[drew]

Thanks Coke. I sure hope so.

[Stumprrp]

good speed work bro

[drew]

Thanks Stump.

[getfit]

here's some speed for ya ;)

[drew]

holy sugarbear!

Thanks :D

[drew]

Today was a crap day. Crap crap crap. Kevin, you may hit me after you read this. Just don't slap me like a little girl.

2Board: 10x45 3x95 3x135 3x185 3x225 1x275 missx300 missx300 I think I progressed way too fast. I just wasn't feeling right at all. Right elbow kept flaring out (as usual) and it was everything I could do to keep under the weight. I did try it twice, but couldn't quite get it. Yarrgh.

DB Bench Press: 8x75 6x75 5x75
BB Row: 10x135 10x155 8x175 10x135 (Blah)
Rotator cuff work: 3x10x10

For hahas DB curl: 10x40s (Just because my forearms and tris were pumped, I figured I'd complete the effect and be totally gay).

Well, that sucked. Better than nothing I guess. DLs tomorrow.

[KevinStarke]

It happens man, i'll give you another chance before I slap you like a ho. 2 board is rough man you'll nail 300 soon though. Good effort none the less.

[drew]

Thanks, but I know you're thinking to yourself what a weak little bitch I am. And that's ok because it's the truth.

[KevinStarke]

Your just leg dominant man. We're an APA meet team, you pull I push haha.

[drew]

lmao. Yeah boy.

But we are a team. So you teach me to push, I'll teach you to pull.

Oh yeah, so I'm gonna set the record for 198 CT squat Boyee.

[Coke]

You guys be quiet and get to pushin and pullin, lol - :D ...as I used to like to say 'nothing from nothing leaves nothing', so it is all good bro, the effort was not that bad - besides you'll be setting records up there in the upcoming meet.

[KevinStarke]

In the APA, hell yah man what is it currently?

[drew]

It's vacant boy. lol

OK, here's my sh*tty ass DL session from today:

DL: 10x45 3x135 3x225 3x275 1x315 1x365 1x405 1x455 missx500 missx500

On the first 500 attempt, I feel like I wasn't pulling back enough and missed it just at my knees. The second attempt I just had nothing left. I've been pretty sick all week. I missed this session ysterday because I passed out after work and slept for 13 hours. (No lie). I feel like crap. I need to shake this but quick.

[getfit]

hope you feel better Drew, colds have been really on the high sclae lately,you'll get 500 :)

[KevinStarke]

Cant win everytime man but sick effort regardless. When your feeling better you'll definitelly nail it. If your knees is your sticking point hit the hell out of em with some rack pulls at that depth.

[SW]

What Kevin said. I too have had a bad cold and it just ****ing sucks when you try to lift and when you talk you sound like Macy Gray.

The evidence you've been working hard and have nothing to be ashamed about are told in the fact that 1. You went in anyway, feeling like ****, and 2. You didn't accept defeat because you tried your max attempt twice each time. So I don't think you have anything to worry about, it's that pussyass 500lb DL and wimpy 300lb 2 board that have to look you in the eyes next time you walk in there.

[drew]

gf: thanks, it really sucks. It didn't help that I was overloaded at work this week. But I got a lot of it done.

Kev: Yeah bro I was just thinking that last night. I can't have a great session every time out. Sometimes they're going to suck. Rack pulls it is.

Nick: I can't accept defeat. That would make me just like "them".

[KevinStarke]

Hells yah man thats life, get drunk, get laid and keep on truckin.

[drew]

But i don't have a truck!

Speed bench today. Not bad not bad not bad. Decided to move my grip in about half an inch. I think it really helped my setup, ut still felt some weakness on the right side.

Bench: 10x45 5x95 8x3x135 (these were flying up. Nice and tight, the bar was ringing).

CG 3board: 5x225 5x225 5x225 7x225 (I think next week I'll try 5x5 on this)

DB Incline Row: 10x50s 8x60s 6x70s (I may stick with this to help with the imbalance on my right side)

Close stance squats: 10x45 10x135 5x225 (Just working the knee a bit. Get it feeling like it should)

All in all, not a bad session. Feeling a little better. Not too strong right now, just healthier.

[KevinStarke]

Healthier better than nothing man workout looks strong. Nice speed and strong CG 3-boards.

[drew]

thanks bro

[Coke]

The speed bench was not bad at all but neither were those deads, kept things on the level while you felt subpar.

[SW]

w0rd to benching man. Keep going at it like this and you'll blow 300 to pieces.

[Stumprrp]

nice session Drew

[drew]

Thanks fellas. I'm hoping to be back on top of the mountain very soon.

[getfit]

healthy is good ;) strong you are, nice work Drew

[drew]

Thanks fitty ;)

[drew]

The bonus points...

Here's the count. Anyone who has less than 10 is not included. Mostly because I went nuts one time and gave everybody 5, so they don't count.

CoCoa: 4055
briancurran01: 4050
sidior: 105
Hatred: 60
JustinF: 55
cphafner: 55
Alke: 10

Still lots of time to rack up them points. Here are some ways to earn bonus points:
Post in here before midnight EST (1 hour): 1000 points
Post in here before I do again: 250 points
Contribute a song of the day: 100 points
Make it EXTREME: 139 points

And anything else that suits me. I'm bored. Amuse me.

[drew]

Woosh, no bonus points for ANYBODY!

What an extreme and painful session today. First, I ruined my favorite boxers on my first work set, and then I was getting all beat up after my 6th set. Hips felt wide open, back felt sore, abs felt weak. Yoiks. Anyway, I pushed my ass to the limit. And kept pushing. And kept pushing. And every time I wanted to quit, I pushed a little harder.

Box Squat: 10x45 5x95 5x135 3x185 10x2x265 (Ever seen a fat man sweat? Yeah.)
GMs: 4x10x135
Pulldown Abs: 10x75 10x75 10x75 20x75
GHR: 50xBW

Oh man, I should probably take a break, but I just don't feel like that's the best thing mentally for me, even if it may be the best thing physically.

Song of the Day: "Down With the Sickness" - Disturbed

[KevinStarke]

EXTREME!nice session

[drew]

lol, thanks.

[Sensei]

GHR: 50xBW
Good Lord! Either you are the monster beast of GHR or you need to raise up the back end and/or add weight!!!

[drew]

It's not a true GHR. All I have is a 45 hyper that I figured out how to use as a GHR. I probably couldn't do more then 30 on a real GHR. After 40 I wanted to die.

[getfit]

god lord drew, i never knew you were that strong hehe;)

[Coke]

I knew I was ace in this place with my super bonus points, lol - great determination and drive throughout this effort.

[Sensei]

Drew,
Who's giving the WS seminar you're going to? I hope you'll give us the full skinny after you go!!

[drew]

fitty, I'm not strong enough ;)

Coke, you deserve the points bro. lol

Sensei, it's a Dave Tate seminar. All day next Saturday (March 2nd) and then specific form and technique work on Sunday. I'll definitely give a full report.

[M.J.H.]

Nice box squats man, makes me want to jump back on the Westside bandwagon. :thumbup:

[drew]

Get back on Venom. There's lots of room.

[drew]

Getting back on track. Still not 100% yet, but getting there.

2 Board: 5x45 5x45 3x95 3x135 3x185 3x225 1x245 1x275 missx295 missx300 (close) - I actually was able to lift out 275. I surprised myself. On the 295, I tried to lift it out but couldn't. Spent a lot of energy in setup with this and just got stapled. The 300 was a little better, but lost the groove just before lockout. Form was right on, no flaring at all. Strength just wasn't along for the ride today. I'm thinking of skipping the heavy work next week and testing my max the following week. I feel good for 275 right now.

DB Bench: 8x75 7x75 6x75 (When I can get 3x8, I'll move up to 80s)
Chest supported incline DB row: 15x50 15x50 12x50

And done. Felt tired, but not spent after this one. I need to get more rest and more food.

[KevinStarke]

You'll get it next time man, sweet effort. I want some EXTREME lifting here damnit!

[drew]

Oh, it's extreme. In it's own puking, stumbling, falling down dizzy way.