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drew
03-05-2005, 01:03 PM
Thus begins a new chapter in my lifting career. After 2 years of bodybuilding, I've decided that I'm very happy with my size as of right now and the next step is power. I'm going to try and maintain a bodybuilding lifestyle as much as possible, but my main focus from this point forward will be strength and speed. I will continue to update my old journal periodically with bodybuilding accomplishments. Diet, weight, measurements, etc.

I'm very new to Westside, so anyone who knows what they're doing, please feel free to comment, critique, slap me in the back of the head with an Oly bar, when necessary.

As of right now, my max lifts are 225 bench, 355 squat, and 455 deadlift. Obviously, I plan to see the most benefit going toward my bench at the beginning. This is not an experiment, this is not a test. I'm throwing myself into this full force. Just to prove I'm serious, I started today, when I was initially planning to start in 4 weeks. So why not cut the crap and get right to it.

Speed Bench:

Bench: 8x3x135, 1x175
I felt a little awkward at first, but by the 3rd set I got the hang of it.
CG Decline BP: 3x5x95
Pushdowns: 10x60 10x70 10x70
BB Row: 4x8x95
DB Side Lateral: 2x10x15
DB Front Raise: 2x10x10

I didn't feel very beaten by this workout. I'm hoping that as I find my way through the next couple of weeks that I'll get a better idea of how much weight I should be using.

Anyway, we'll see how strong I feel tonight when I'm hauling trays of dinners around. lol

vkefi
03-05-2005, 02:28 PM
Good luck with the new goals, and training.
Tis good to see a few westside journals floating around in this forum, helps greatly in switching up mine hehe :)

Coke
03-07-2005, 08:34 AM
Wish you the best with this new thing Drew!!...here is where the real journey starts bro.

drew
03-07-2005, 08:15 PM
Thanks vkefi and CoCoa!

Well, I've started back on creatine and I've also started taking 1000mg glutamine. Money is really tight, so I will most likely just stick with these supps for now.

Today was speed squat/dl day and man, it was intense. I haven't had a workout this rough since I first started. I'm absolutely exhausted right now. My left shoulder (the one I broke) is really tight. Not really in pain, just hoping that I can adapt and that goes away.

Low box squat (~2" below parallel) 10x2x185, 1x275
Deadz 6x1x275
Zerchers 5x8x95 (wish I had a smooth bar for these. Ouch)
Decline situps 2x10 with 10# ball
DB sidebends 3x8x25 each side.
GHR 3x8x45

Wow, this is some wicked wicked stuff. I love it.

This chick I know wanted to do db rows on the bench in front of me while I was doing GHRs. I told her I didn't mind as long as she didn't mind my staring at her ass :D

drew
03-09-2005, 07:28 PM
Oblique DOMS is the WORST.

ME Bench:
CG Incline Bench press: 3x95 3x105 3x115 2x125 2x135 2x145 1x155 1x160 1x165 1x170 1x175 1x180 1x185 missx190 (Previous max on incline Bench was 155)
Seated MP: 3x5x80
Skull crusher: 2x10x55 1x5x55
BB Row: 4x8x115
DB Side Laterals: 2x10x15
DB Front Raise: 2x10x8

Nice workout. ME squat/dl is tomorrow.

Chubrock
03-09-2005, 07:42 PM
HAHA what did the chick say when ya told her you didn't mind as long as ya could stare at her ass?? Nice lookin squats btw the way man. Incline Press lookin good as well.

drew
03-09-2005, 07:56 PM
Thanks Chub. I'm feeling really strong these days.

And she said that was fine with her, and at least she could add something nice to my day. Man, I should really bang her. lol

drew
03-10-2005, 07:36 PM
I want to DIE!

ME Squat/DL

GMs: 3x95, 3x105, 3x115, 2x125, 2x135, 2x145, 1x155, 1x165, 1x175, 1x180, 1x185, 1x190, 1x195, 1x200, 1x205, 1x210, 1x215, 1x220, missx225

7" Platform DL: 4x8x225
Hanging Leg Raise: 4x8
DB sidebend: 3x8x25
GHR: 2x8x45

Hammys are TORCHED!

Coke
03-12-2005, 08:48 AM
Doing fine and staying on track with it man.

drew
03-12-2005, 12:06 PM
Thanks CC. Working my ass off in the process.

Week 2:
Speed Bench:
8x3x135, 1x175
CG Decline Bench: 3x5x115
Pushdown: 3x10x70
BB Row: 4x8x125
DB Side lateral: 2x10x12
DB Front Raise: 2x10x8

Shoulders hurt today. I really gotta find a way to keep them healthy.

Won my poker game last night, so I got a little cash in my pocket. I feel good today.

vkefi
03-12-2005, 01:47 PM
w00t for the poker win :thumbup:

Workouts are looking good. Nice max on the incline

drew
03-15-2005, 05:31 PM
Thanks vkefi.

Yesterday, Speed Squat/DL:
Low box squat 10x2x205, 1x275
Deadz 6x1x275
Zerchers 5x6x135
Decline situps 3x10
DB sidebends 3x8x25 each side.
GHR 3x8x55 (I'm changing the name of these to Ball Crushers)


Workin hard. Everything is looking up. I feel sore, yet strong.

Coke
03-16-2005, 06:09 AM
...Workin hard. Everything is looking up. I feel sore, yet strong.

Props on it all - payin the cost to be boss, lol.

drew
03-16-2005, 08:40 PM
Thanks man, I've got bruises on my arms from the dang zerchers. lol

Today was ME Bench
CG incline bench: 3x135 3x140 3x145 2x150 2x155 2x160 1x165 1x170 1x175 1x180 1x185 missx190 missx190
Standing MP: 3x5x85
DB Skulls: 3x10x40
BB Row: 4x5x135
Lat raise: 2x10x12
Front Raise: 2x10x8

Hatred
03-16-2005, 08:44 PM
Glad to see all is well.

drew
03-16-2005, 09:25 PM
Thanks Narc.

PYRO
03-19-2005, 12:00 PM
Just checking out this :spam:

Why dont you use a towel wrapped around the bar

drew
03-19-2005, 01:36 PM
Thanks for the spam Pyro. I don't know, I thought about using a towel, but somehow I think that would just give me rugburn instead of barburn. Besides, I look meaner with bruises on my arms. lol

Thursaday and Today:

ME DL/Squat:
GMs: 3x135, 3x145, 3x155, 2x165, 2x175, 2x185, 1x190, 1x195, 1x200, 1x205, 1x210, 1x215, 1x220, 1x225, 1x230, 1x235, missx240

7" Platform DL: 4x8x225
Hanging Leg Raise: 4x10
DB sidebend: 3x8x30
GHR: 3x8x45


Today: Speed Bench
8x3x135, 1x175
CG Decline Bench: 3x5x115
Pushdown: 3x10x80
BB Row: 4x5x135
DB Side lateral: 2x10x12
DB Front Raise: 2x10x8

Traps and lats are very sore, I think just from holding the bar on all those GMs. Shoulders feel very good this week. Very little stiffness or soreness and almost no pain. I wish they felt like this all the time.

briancurran01
03-19-2005, 01:43 PM
sup D? looking good in here man

drew
03-19-2005, 01:58 PM
Thanks big Bri. Feeling good.

drew
03-29-2005, 08:49 PM
Yikes, please forgive my neglect!

I'll just sum up. Everything is going great. My recent max for CG flat bench was 215 and squat is 375. I'm working my ass off in the gym and lately I've not had the time to log on and update my progress.

Great things in life as far as the female situation goes. More to come on that front.

4000 bonus points for everyone who posts here before midnight tonight. WOO!

briancurran01
03-29-2005, 08:49 PM
lol

so how many bonus points am i up to now

drew
03-29-2005, 08:51 PM
I don't know. I'll tally them up at the end and we'll see who wins.

Coke
03-30-2005, 05:53 AM
I get bonus points this time...was thinking where is that Drew, lol - glad things are working out in and out of the gym.

Dedicated
03-30-2005, 06:47 AM
Hey Drew!

AllUp
03-30-2005, 10:19 AM
Hehe. :thumbup:
Grats on teh journal.

So I get some points for living in teh same state as you - right? :P

drew
05-10-2005, 08:39 PM
OK, rare journal appearance for me. Sorry as always for the continued neglect.

Thanks to Big Bri and Cocoa and Dedicated and everyone else for keeping me up.

Huge accomplishment this past week. Squatted 405 on Thursday. First time, 30# on my previous max of just 5 weeks ago. Unfortunately, my deadlift hasn't gone up. In fact, I've had a hard time even pulling 425. I've got one more max day planned for DL next Thursday and then won't max again until the day of the meet. Discouraging, yep.

I really need to work on my weak point, which is just off the floor 2-3" in the dead and about just an inch or two above parallel in the squat (getting out of the hole is no problem, it's maintaining that momentum.) Any suggestions out there?

All in all, my workouts are monsters, I'm not slacking. In the gym 4 times or more per week for a good hour and a half to 2 hours.

Hope you guys are all doing well. I'll be around.

Coke
05-11-2005, 06:43 AM
Very happy to know that you are getting into the gym on a regular basis and doing fine with it - just keep on it, you'll plow through the sticky areas in no time - stay determined and work for it.

drew
05-11-2005, 09:43 AM
Thanks buddy. Can't stop this animal.

drew
05-13-2005, 02:16 PM
GMs last night. Maxed at 255.
Weight is down to 188. I need to drop another 7 before the meet, I hate dieting.

Decided to limit my benching for the next few weeks. I have a bruised ulna and any exercise where my forearm is in compression hurts like an SOB. Luckily, I feel nothing when I'm pulling, so the Deads are fine.

Going to Max on DL next Thursday for the last time before the meet. Hopefully I can at least pull 450.

drew
05-20-2005, 10:09 AM
Max DL last night basically sucked. Pulled 405 fine but then missed 425 first time. Then pulled 425 but lost my grip on the left side right at the top of the lockout. I went for 455 with straps just for kicks. Got it halfway before I had to bail. I was definitely not physically right yesterday, but that's no excuse.

Tried some Dimel Deads for the first time and really love them. I'm going to incorporate them as my accessory on most ME Squat/DL days. Hopefully they can bring up my speed and strengthen my hammys so I can get through this DL plateau.

I also need to do some grip work. I haven't had a problem holding on to 425 before, I don't love it. Some of it has to do with my use of the eco-ball instead of real chalk. I just don't get enough friction with the eco-ball, but the gym won't let me use chalk anymore.

All in all, I still suck. But maybe next week I'll just bust a 455 squat or something. I'm nuts like that.

Love to y'all, haet to me.

Hatred
05-20-2005, 03:46 PM
Haet to you.


Anyhow.
Keep plugging along and get your ass in gear and pull some weight.

MixmasterNash
05-24-2005, 10:02 AM
I also need to do some grip work. I haven't had a problem holding on to 425 before, I don't love it. Some of it has to do with my use of the eco-ball instead of real chalk. I just don't get enough friction with the eco-ball, but the gym won't let me use chalk anymore.

Here is the uber-special rock climbing secret sauce:
http://www.rei.com/online/store/ProductDisplay?storeId=8000&catalogId=40000008000&productId=47899217&parent_category_rn=40000054

Rock colored chalk! You can get grey color, which is probably the best bet for a gym. Better then eco-ball, and easily disguised. It's a little expensive, but good for ME lifts and can be happily used in conjunction with Eco-ball.

drew
05-24-2005, 10:33 AM
Expensive? I paid $5 for my eco-ball. This is cheap. Thanks Nash, I'm buying some right now.

And thanks to the haeter, frikkin chikkin leg mofo.

Let's see, anything to talk about work wise?

Well, killer DE day yesterday. Box squats and speed pulls and dimels oh my. Moving up on my pull-thrus and using a hook grip on the dimel deads to build up my grip overall.

Just under 5 weeks out now and weight is at 187. I need to make 181.75. No problem.

MixmasterNash
05-24-2005, 02:40 PM
Yeah, but eco-ball lasts forever and I go through chalk like scarface does coke. You should see me climb. It's like pig-pen, with a swirl of dust around me at all times.

Coke
05-25-2005, 06:42 AM
Good luck on the meet Drew...look forward to seeing you blast through like a bull, lol - you came back nicely bro.

drew
05-25-2005, 08:16 AM
Nash, that's hilarious. That's how I used to look on DL days before they took my precious chalk away.

Thanks CoCoa. I'm really just hoping I can get my first pull for 3 whites and then relax. I'm planning to open with 405 as I'm really comfortable with it. Then as long as I hit it, I'll go 425 or so, depending on how I feel. I don't expect a lot of 181's in the open class, which is fine by me for my first time.

And the comeback continues. As soon as I get through the meet I'm going to start hitting my chest and shoulders very hard for the first time pretty much since before the accident. Pray for me. lol.

Dedicated
05-25-2005, 09:47 AM
So your powerlifting now? That's pretty cool. Goodluck.

drew
05-25-2005, 10:06 AM
Thanks D. It was definitely time. It's definitely a little more scary than bb'ing, but I love the volume, I love the feeling that I'm getting stronger all the time. I mean, my squat max has gone up almost 50lbs in a few months, and I still feel I can do more.

For now I'm just going to be in the DL meets, but hopefully by the end of the year I can get my bench to respectable levels and compete in both. I haven't found a full power meet nearby yet, so the squat will have to wait for now.

Hatred
05-25-2005, 05:12 PM
frIKKIN chIKKIN LEG MOFo?
I don't know who you are talking to but it isn't me anymore.
Drewdapoonanny.

drew
05-26-2005, 07:26 AM
HAET HAET HAET...

Did DB bench for reps last night in place of an ME bench move. What a killer on the tris, they felt like they were going to bust out of my skin. ME leg day was supposed to be today, but will do it tomorrow instead.

Coke
05-26-2005, 05:05 PM
...my squat max has gone up almost 50lbs in a few months, and I still feel I can do more...hopefully by the end of the year I can get my bench to respectable levels and compete ...

You can and will do more in both the squat and bench press...rise to the occasion Drew - ;)

Dedicated
05-26-2005, 06:19 PM
HAET HAET HAET...

Did DB bench for reps last night in place of an ME bench move. What a killer on the tris, they felt like they were going to bust out of my skin. ME leg day was supposed to be today, but will do it tomorrow instead.

Wow your triceps were that pumped up? Man I must not be working my triceps hard enough, it's been a loooong time since I've had pumped up triceps like that.

drew
05-31-2005, 08:05 AM
Thanks CoCoa, I think I've found a squat partner. He weighs a good 25 more than me and has been at it much longer. Hopefully I can learn something from him.

Dedicated, I haven't felt a pump like that in a long time myself. But if felt good.

Hatred
05-31-2005, 06:46 PM
Way to go duder.
So where are the workouts?
instead of:
I worked out last night, I lifted 30 lbs. I slept.

drew
06-01-2005, 08:02 AM
OK, I'll start posting my workouts. Here's from Monday:

Speed Squats: 10x2x205 45 sec rests.
Speed Pulls: 6x1x255 20 sec rests.
Dimel DL: 3x5x185
Pullthru: 3x10x60
Standing abs: 3x10x70
GHR: 2x10x45

Cardio: played with my nephew for 2 hours and then wiffle ball for 2 hours.

Yesterday was mental workout. Poker tournament for 4 hours. I came in 20th, not high enough to cash out. Tonight is ME bench.

drew
06-02-2005, 08:07 AM
ME bench:

Incline BB Bench with close grip: 5x95 3x115 3x135 3x155 2x175 missx190 1x190 (PR)
DB Floor Press: 5x5x50's
Fatbar Pushdowns: 3x8x60
BB Row: 4x8x145
Lat Raise/Front Raise SS: 3x10x10

Took everything I could muster to get that 190 up. My bench is still weak as hell, but a 5lbs increase is better than nothing, right?

rookiebldr
06-02-2005, 08:42 AM
Yup, any progress is progress. Nice effort.

Coke
06-02-2005, 08:43 AM
Lots of people are getting into poker nowadays, lol...past couple of sessions are looking nice mang.

drew
06-02-2005, 08:56 AM
Thanks fellas. I got a big bad squat workout planned for tonight. Thinking 425.

Yeah, too many people are getting into poker. It's so dang hard to win a tournament when you have people playing anything and calling you all the way down and then catching a better hand on the river. It just plain sucks when you play a great tournament and come away out of the money knowing you didn't make any big mistakes.

drew
06-02-2005, 08:24 PM
Roar, what a f'n workout today.

ME Squat/DL
Full squats: 5x135 3x185 3x225 2x315 1x365 1x425
Dimel Deads: 3x10x185
Pullthrus: 5x8x65
Decline situps: 4x10
DB sidebends: 3x8x60
GHR: 3x10x45

WOOF! This was my first time squatting for a Max with a wide stance. It may be just the thing I've been missing. The 425 is a 20# PR over a month ago and I nailed it. Started to stall out about half way up and then dug down and blasted straight up, it was phenomenal. Plus, that puts my in-gym total at 1105 which I never would have dreamed of a year ago. I'm now up 70 lbs on my squat since the beginning of the year and I'm frikkin CUTTING! I can't wait to see what happens when I start my bulk in July. Stay tuned.

JeffWillConquer
06-02-2005, 09:11 PM
You sir, are a badass.

Coke
06-03-2005, 06:06 AM
You sir, are a badass.

Ain't that the truth, Drew is true to his word and nailed them squats!! - props on getting the pr.

drew
06-03-2005, 07:33 AM
Thanks Jeff and CC.

The best part of this PR was the guy spotting me. He easily had 50lbs on me and was struggling with 365. So after he spotted me, I gave him some pointers. :D

Dedicated
06-03-2005, 09:51 AM
Nice work man.

drew
06-04-2005, 02:29 PM
Thanks Dedi,

Man, today's workout was the worst. My shoulders were in such pain from the first warmup set. This was nasty shoulder pain, the kind that radiates down the arms and through the wrists into my hands. It was awful. Regardless, I fought my way through and didn't miss a single rep.

DE Bench:
Speed Bench: 8x3x135 (2 wide grip with band, 3 narrow grip, 3 standard grip) 1x185
DB bench: 5x5x55
Pushdowns: 3x8x60
Cambered bar rows: 4x8x135
Lateral Raises/Front Raises SS: 2x10x10

I want to die now.

Coke
06-04-2005, 07:13 PM
Applauds for following through with the session in spite of the pain...good stuff bro.

Dedicated
06-04-2005, 07:14 PM
Sucks about the pain. I've never had it run down my arm and hands ike that. I hope it gets better that really sucks.

drew
06-05-2005, 11:56 AM
Thanks fellas. Feeling fine today. But I must have gone through a whole bottle of FlexAll yesterday.

briancurran01
06-05-2005, 12:03 PM
nice work d...thought i would non contribute to your journal lol...since none of my posts count as contributing since they are so generic

drew
06-05-2005, 12:13 PM
Brian, every time you post in my journal you're contributing to my motivation to reach my goals. I appreciate your support more than you'll ever know.

Dedicated
06-05-2005, 12:24 PM
Do you have a set routine and if so what is it?


Also are you cutting, and if so what is your intake? I think you said you had to lose some lbs for a meet or something?

briancurran01
06-05-2005, 12:35 PM
d: thanks bro...that was kind of an inside joke going along with what i talked to you about the other day...

drew
06-06-2005, 07:36 AM
Dedi, I don't so much have a set routine as I have a template for a routine. I do Dynamic days and max days and use different percentages of my 1 RM in the big 3 lifts in order to decide what my exact workout will be for each day. I plan each week in advance, but I leave everything open to change at any time. I could get in and do a squat workout and decide that maybe my hips need more work than my hamstrings on a given day, so maybe I'll do sumo deads instead of pullthrus or something like that.

I'm trying to cut, but I haven't lost much in the last few weeks. I'm keeping my cals around 2000, but should probably drop. However, I'm trying to balance a cut with strength gains at the same time. I don't want to lose strength.

drew
06-06-2005, 06:53 PM
DE Squat/DL

Box Squat: 10x2x215, 1x295
Speed DL: 6x1x255
Dimel: 3x10x185
Pullthru: 3x8x65
Straight leg situps: 4x10x25
DB sidebend: 3x8x60
Hypers: 10x45

I kinda bagged the hypers at the end. My lower back is really barking right now.

Planning to hit DLs heavy on Thursday and work up to 405, which will be my opener at the meet. After that I'll pretty much stick to abs, hammys and back.

Dedicated
06-06-2005, 07:18 PM
I'm trying to cut, but I haven't lost much in the last few weeks. I'm keeping my cals around 2000, but should probably drop. However, I'm trying to balance a cut with strength gains at the same time. I don't want to lose strength.
Yea I hear you. I hate bringing my cals low cause then I lose strength. We have similiar stats although my bodyfat might be higher than yours? I don't know what mine is, online calculators tell me it's 20%, I weigh 175lbs, and am 5 feet 8 inches.

I bet 1800 would work well for you if 2000 isn't working. Right now I'm doing 1800-2000 myself and it should work. That sucks though, cause if you lose strength then you will do worse at the meet. Tough situation.

drew
06-07-2005, 07:36 AM
Yeah, I think I'm going to cut down to 1800 for now and see what happens. Worst case, I just lift in the 198's and get smoked. lol

Coke
06-07-2005, 11:10 AM
1800 cals are low, hope you will be able to maintain a reasonable amount of strength. This is like walking the line Drew and I wish U the very best...doing damn good bro.

drew
06-07-2005, 12:03 PM
Yeah, it's been very difficult to keep my strength and my energy while trying to lose weight. I went home after my squats last night and just crashed. I'm still pretty tired.

drew
06-09-2005, 07:28 AM
Smells like FlexAll in here... must be a bench day.

ME Bench
Reverse Grip BP: 5x45 5x95 3x115 3x135 2x155 2x175 1x185 1x195
DB Floor Press: 5x5x55
Pushdown: 8x65 8x75 8x85
Cambered bar Row: 4x8x115
Lateral Raise: 3x10x10
Front Raise: 3x10x8

I can't wait to start eating like normal again. I'm always so tired lately.

drew
06-09-2005, 08:04 PM
Deadlift workout today. Technically my ME day, but I only worked up to my opener for the meet. Did not want to overwork myself this close.

Deads: 5x135 3x185 3x225 2x275 1x315 1x405
Powercleans: 3x3x135
Pullthrus: 4x8x70
Leg raises: 4x10
DB Sidebends: 3x8x65
Hypers: 2x10x45

Great news, one of the guys I sometimes train with spotted a glaring weakness in my DL. I'm bringing my damned knees in through the whole lift. This is definitely something I can correct. I will lift the same way at the meet, but thereafter I will be going wide stance with hands inside to get my knees pushed out and activate my hips and hams more effectively. Hopefully this is the breakthrough that will dramatically increase my DL.

I'd like to thank the Lord for the animal I just ate which sacrificed its life so that I may get stronger. And I would also like to thank Him for the vegetarians, who, without them, there would be less animal meat to go around. Praise Him.

Coke
06-10-2005, 06:43 AM
I agree bro - meat is sweet if you are not a vegetarian, lol...nice deal on perfecting the form on your deads.

SW
06-10-2005, 12:32 PM
Thanks Jeff and CC.

The best part of this PR was the guy spotting me. He easily had 50lbs on me and was struggling with 365. So after he spotted me, I gave him some pointers. :D

Thanks for teh pointers!

drew
06-10-2005, 12:53 PM
Thanks CC. I'm hoping to get that 500 Dead and squat by the end of the year. Wouldn't that be something to be able to total a Class 2 without benching over 300? lol

Nick, stay tuned, I'm still learning. :D

Dedicated
06-10-2005, 12:59 PM
How are you finding 1800 cals? Is it affecting your strength? I know it seems to put a bit of a damper on me but I am still maintaining and slowly increasing the weight.

drew
06-10-2005, 01:03 PM
I have to sleep a LOT more lately. I'm tired all day. My strength is not decreasing, but I find it much harder to get through a full workout. I have to rest more between sets and fight myself to keep going. Right now I'm 100% confident that I can nail the 405 in the meet, so I'm not worried about my strength much at all.

drew
06-13-2005, 09:20 AM
Bagged my workout on Saturday. I had an eye infection and couldn't get out into the light (literally) and I decided I would be better served resting instead of forcing it (or trying to do speed benching with my eyes closed).

I'll be back at it rough and ready today with speed squats.

drew
06-13-2005, 09:17 PM
DE Squat/DL
Box Squat: 10x2x225 1x295
Speed Pull: 6x1x255
Pullthru: 4x8x75
Decline Situps: 4x10

Used a wider grip on the DLs and brought my legs out some. I'm going to have to fiddle around with different stances to get the right one. Sumo just ain't gonna cut it for me.

KevinStarke
06-13-2005, 09:18 PM
ah see sumos more my style, maybe its the short limbs. 405's nothin man you got it

drew
06-13-2005, 09:29 PM
Yeah, I should be pulling sumo. But I just prefer conventional. I dunno. After the meet I'm going to try a bunch of different things.

KevinStarke
06-13-2005, 09:31 PM
Sounds good man, im real pumped about the meet. Got ahold of some singlets today

Dedicated
06-14-2005, 09:48 AM
You use a decline bench for the situps? I need to get one of those.

drew
06-14-2005, 09:54 AM
Only when I'm lazy. I prefer them with legs straight out, but that's killer.

Coke
06-14-2005, 01:25 PM
Really getting diverse in your training Drew, like a true powerlifter - U should do very well at the upcoming meet.

drew
06-14-2005, 01:30 PM
Thanks Coke. I'm anxious, but I'm sure I'll do fine. The big test will be after the meet. I have a LOT of things to work on.

KevinStarke
06-14-2005, 01:32 PM
Same here, im definitelly gonna get a bench shirt and start working with that as well.

KevinStarke
06-14-2005, 01:33 PM
Your not benching at all? just competing in the DLing?

drew
06-14-2005, 01:36 PM
No, my bench is way too far behind. I couldn't even be competitive right now. I really need to get it above 300 before I'll compete.

KevinStarke
06-14-2005, 01:38 PM
In time man it'll come. Im so interested to see what kind of lifters are gonna be there, especially for my weight class. 181 seems like a tough one

drew
06-14-2005, 01:41 PM
My shoulders are extremely weak, and my lats aren't that great. Triceps are pretty decent though. I just need to put a lot of focus on my bench in the next few months and I'll be eating a lot more. The next meet I do will probably be in the 198's.

Of course, after breaking the shoulder, I'm just happy I can bench press anything at all (but I still want MORE BWAHAHAHAHAHAHAAAA!!!!)

KevinStarke
06-14-2005, 01:43 PM
damn man thats rough with the shoulder.

SW
06-14-2005, 01:48 PM
Yeah, but my man fought through it and now look, he'll be DLing the Hell outta things :thumbup: Looking good in the training dept. bro.

drew
06-14-2005, 01:53 PM
Kevin, it's a great reminder to me that I can do anything I damn well please in life.

Nick, thanks dude. Always have to fight. Someday when I'm attempting my first 700 squat I'll think about the day I couldn't even stand up without help.

drew
06-16-2005, 08:01 AM
ME Bench (Sidenote, I finally found a use for the pussy pad)
1" Foam Press: 5x95 3x135 3x165 1x185 1x225 missx235
DB Floor Press: 3x8x55
Pushdown: 8x75 6x75 5x70
Cambered Bar Row: 4x8x115
Cable Row: 3x8x75
Lateral Raise: 2x10x10
Front Raise 2x10x8

Highlight of the session was introducing one of the kids at the gym to ammonia caps. He just wanted to try it. He kept trying to turn his head away, so I just headlocked him and kept it up his nose. Then he ripped out a huge set on incline bench.

SW
06-16-2005, 09:39 AM
Ammonia caps help? How?

drew
06-16-2005, 10:00 AM
It's like a head rush. Totally locks you in.

KevinStarke
06-16-2005, 10:26 AM
How exactly do those work, sounds interesting

drew
06-16-2005, 10:53 AM
How? I don't know the science of them exactly. All I know is they work.

Hatred
06-16-2005, 11:11 AM
I think the rule is (and the description of them on sites)
If you don't know you don't need them.
Drew it was very considerate of you not to slather Eyegunk all over the equipment..

drew
06-16-2005, 11:32 AM
Yeah, they appreciate it.

Coke
06-16-2005, 12:10 PM
Damn Drew, I always thought U were this real nice guy until you put that dude in a headlock for those caps - :D

drew
06-16-2005, 12:23 PM
I figured it was the buddy thing to do. :D

Hatred
06-16-2005, 02:21 PM
....and now he has Conjunctivitis.What a pal. :rolleyes:

drew
06-16-2005, 02:24 PM
Don't hate the amonia, hate the amonia-head.

drew
06-17-2005, 08:06 AM
ME Sq/DL (Last before final meet prep)

GM: 5x45 5x95 5x135 3x185 3x225 1x265 missx285 missx285 1x285 (PR)
DL: Stance/Grip work. 12 singles of 185, varied grips/stances.
Pullthru: 3x10x50
Standing abs: 4x10x50
Obliques: Standing 10x50 seated 10x125
Hypers: 3x10x45

This was kind of an easy day. Going to do just some DL, hammy, hip and ab work over the next week. Nothing too heavy. I missed the 285 twice on the GMs but just barely the 2nd time, so I went for a 3rd. A little more knee bend than I would like, but it was still a good rep, so I counted it.

drew
06-18-2005, 10:45 AM
Have not decided yet if I'm going to work out today. I think I'm going to skip it. Monday will probably be a rep squat day with some light speed pulls thrown in.

Wanted to share a little Friday night fun.

We were at my friends' new apartment having a small party last night. (No beer and pizza for me :( ) ANd it was getting late and one of the girls decided she wanted to have the guys do a "thong contest". I figured, I have this thing owned. And really, there were enough girls there that it wasn't a homo vibe. So they made us parade around like a bunch of slabs of meat. I was 3rd to go. I just dropped em and got a nice reaction from the girls. Then I turned around and flexed out my quads. I got at least 4 "HOLY SH*T"s all at once. Then I just smiled and put my pants on.

Man, it was a fun night.

Dedicated
06-18-2005, 11:20 AM
Haha showing off your legs:D

Do you have a sixpack or a 4 pack or are you close?

Coke
06-18-2005, 12:04 PM
Quite the show off, lol...good luck at the meet, U will need it chump - :D

KevinStarke
06-18-2005, 12:09 PM
haha good stuff

drew
06-19-2005, 01:09 PM
D - I have a close 6er. If I flex it they pop out pretty good. But my bf is still kinda high 12% is my guess.

Thanks CC, I will need it for sure. I'm just praying I have a good shoulder day so I can hold onto the bar. lol

KevinStarke
06-19-2005, 01:12 PM
haha 1 week man 1 week

drew
06-19-2005, 01:40 PM
Yeah, I can't wait. I'm really looking forward to the carb load on Saturday night. lol

KevinStarke
06-19-2005, 06:48 PM
Holy crap man your telling me, im bringing a huge hogey with me to devour the second i weigh in. Stop and shop had those huge bottles of gatorade 5 for 10 dollars so i got a couple. Gonna suck to drain myself of the weight i gotta lose though.

Hatred
06-20-2005, 04:40 AM
HA!! Stop&shop!!!!!!!

I haven't heard of that place in eons!!!!!!!!
SO,Drew were you wearing a girl's thong? or did you just pull your boxers up your asscrack?
Oh man that's funny.
Holy Sh1ts are great.

drew
06-20-2005, 08:12 AM
Yeah, I pulled my shorts up the asscrack. I don't wear thongs. I'm afraid I might flex my buttcheeks and lose it.

SW
06-20-2005, 10:01 AM
You did that...without the help of alcohol? I'm proud :)

drew
06-20-2005, 10:04 AM
I did indeed. I have a nice ass, I find any opportunity to not wear pants.

KevinStarke
06-20-2005, 11:44 AM
clothes are over-rated

Coke
06-21-2005, 04:55 AM
Wow man, this whole thing is winding down now...even I am getting hyped about it, wish you the best - ;)

drew
06-21-2005, 08:06 AM
Thanks Coke!

Had a brief workout last night. I could barely get through the squats. Carbs are under 30g Cals at 1650.

Squat: 5x95 5x135 5x185 5x225 5x185 5x135
Speed Pull: 5x1x225
Straight leg situps: 3x10

Done. I need a nap and some cake. Saddam gets Doritos and I can't have any. That sucks hard.

SW
06-21-2005, 08:19 AM
They said he's addicted to them. But also they said they believed he was just being nice to get on their good side. They should be there when they chop the bastard's head off.

But think, who's fatter, you or Saddam? Who's stronger? Who can shove ammonia caps into who's face? THAT'S motivation.

drew
06-21-2005, 08:46 AM
Yeah, all true. But I like Doritos. :D

I'd like to shove an ammonia cap up his nose.

Buffster
06-21-2005, 11:13 AM
Strong squat/dl man!

drew
06-21-2005, 11:33 AM
Thanks Buffster. Could always be better though :D

KevinStarke
06-21-2005, 11:35 AM
Its never enough is it, think lifting counts as an addiction?

briancurran01
06-21-2005, 11:39 AM
looking good D.

Keep it up bro

drew
06-21-2005, 11:43 AM
Kev, it's like crack.

Thanks Bri. Feeling like sh*t. lol.

KevinStarke
06-21-2005, 11:43 AM
Kev, it's like crack.



Haha true that man

briancurran01
06-21-2005, 12:18 PM
hopefully i can keep rolling with my stuff. my goal is 200 pounds by october

drew
06-22-2005, 10:31 AM
If anyone can do it Bri, it's you. You're the man.

I played the best poker of my life last night. But I made one crucial mistake and just like that I went from being 3rd in chips to dead money, to out. Oh well. Next time.

Tonight is who the hell knows? I guess I'll work on some bench technique, Lord knows I can use it. I'm exhausted and hungry. YARGH I can't wait for Saturday night.

KevinStarke
06-22-2005, 11:47 AM
Gah your telling me man! my body wants carbs... bad... i've moved my graduation dinner from tonight to saturday so i can eat eat eat.

drew
06-22-2005, 12:14 PM
That's an awesome idea.

KevinStarke
06-22-2005, 12:43 PM
oh yes, they said i can get whatever i want... and i will...

SW
06-22-2005, 06:03 PM
Don't underestimate the abilities of a carb deprived lifter! :soapbox:

Nito
06-23-2005, 12:54 AM
Ye, Nick is right on!

drew
06-23-2005, 08:40 AM
Nick, I'd never underestimate myself. Period.

I did nothing last night. My weight is a skoche over 182. One more lb will be easy.

KevinStarke
06-23-2005, 09:30 AM
Im 1 lb away too man, im just gonna run it off tomorrow night, aint nothin to it brutha

drew
06-23-2005, 09:34 AM
I'm thinking of doing some high rep squats tonight. Get the blood pumping and get the hammys peaked a little.

Definitely going to be a McDonald's run after this weigh-in.

KevinStarke
06-23-2005, 09:35 AM
sounds good man, im taking a few days off so im freshhhhhh. Im bringing several box's of nutri-grain bars and several JUGS of gatorade with me to the weigh in if you want any.

drew
06-23-2005, 09:37 AM
Cool. I'll probably have plenty of Gatorade and water on hand. But it's going to be all about double cheeseburgers and apple pies for me. lol

KevinStarke
06-23-2005, 09:40 AM
I like to get a solid ratio of double cheeseburgers and mcchickens WITH cheese... so worth the extra 30 cents... i dont know though man sure we shouldnt monge on "good" food instead?

drew
06-23-2005, 09:42 AM
Yeah, probably should be eating good food. Double cheeseburgers are SO good. lol

KevinStarke
06-23-2005, 09:43 AM
Haha oh yes oh yes... especially on a drunken night when you have a few extra dollars left after hitting up the liquor store... mmm. I think i might get subway though, also going out to eat that night for graduation dinner.

drew
06-23-2005, 09:46 AM
Yeah dude, eat like a freak at that dinner. You've earned it on so many levels.

KevinStarke
06-23-2005, 09:51 AM
As boring and horrible as high school was while i was there looking back on it, it really was a pretty fun 4 years. Moving on to bigger and better things now though... BIGGER AND BETTER WEIGHT THAT IS!

drew
06-23-2005, 09:58 AM
Roar!

SW
06-23-2005, 10:15 AM
Dbl cheeseburgers are THE best. I wonder why it is when you're trying to LOSE weight that the craving for them is the worst. God's ****ed humor or something.

Coke
06-24-2005, 07:01 AM
I can feel the heat way over this way - Good luck at the meet!!

drew
06-24-2005, 08:07 AM
Thanks Coke!

2 days out. Current weight = 181.25 (WOO!)

So having made my weight goal, I'm just going to stick to what I've been doing. No need to dehydrate or anything, which is great. Just going to eat light today (1000 cals) and nothing tomorrow before weigh-in. Bought some Gatorades and Doritos for afterward. And definitely hitting MACKDonald's (or maybe be good like Kevin and go to Subway).

Had a small workout last night. Nothing to rave about, but still more than most could handle. lol

Low Box Squat W/Pause: 3x10x135
Pullthru: 2x10x50
Decline Situps: 2x10

That's all, nothing fancy.

Much love to my journal squatters (heh).

SW
06-24-2005, 08:17 AM
Everything's looking good dude. Subways rocks with teh best. But isn't as satisfying as stuffing yourself with processed "meat". :D

drew
06-24-2005, 08:22 AM
I'm with you 110% there Nick.

KevinStarke
06-24-2005, 09:49 AM
haha mmm... delicious fake food...

Dedicated
06-26-2005, 01:01 AM
Goodluck man.

briancurran01
06-26-2005, 07:07 PM
post your results from the meet D.

drew
06-27-2005, 08:21 AM
Wow, what a great time! First off, I made weight be a mile. 175 officially, so I gorged like hell afterward and gained back 9lbs before my lift.

It was so damn hot at the meet, and I had to wait about 4 hours through all the benching until I got to lift. Saw some great benching, especially from our own KevinStarke who broke the state record for 16-17 148 class on his first lift, then broke it again!

I pulled an easy 405 for my first attempt. It was a no-doubter in my mind. The first pull I was a little nervous. I'm used to lifting in a corner by myself, not with a hundred people watching me. But I told myself it was just me and the bar. Moved my focus right to the bar, then right to the wall. I didn't see a single person until the main judge said Down.

Second pull was 420 and it went up fairly easily. I had to dig down a little to lock it out, but I got 3 whites. I decided to go for 450 on my third. Straightened out a little too soon and couldn't muscle it back from there. My laft hammy was pretty tweaked and I just couldn't stiffleg that much weight. So I dumped it.

420 was good enough to get 1st, and I'll take it. Next meet I'm doing both events (or full power, if they have it). Had a friggin blast.

KevinStarke
06-27-2005, 08:26 AM
Hell yah man good times. I give drew major props for DLing while facing the whole friggin audience. On the bench all i could see was the ceiling, i was nervous enough like that so i dont know how i'd feel standing there in front of the audience in the little fruit suits we had to wear haha. Drew nailed the 405 and 420 like they were nothing, real strong lifts and yah it was hottttttttt in that room. You lucked out living new haven though man it was traffic the WHOLE way home for me, got back at 7...

briancurran01
06-27-2005, 08:38 AM
sweet work d.

drew
06-27-2005, 08:43 AM
Thanks Kev and bri!

Kev, I took Rt 1 most of the way home. I hate 95 traffic.

Coke
06-27-2005, 08:55 AM
Props on the meet, U did damn good my man.

Guido
06-27-2005, 08:59 AM
Nice job, brutha. Sounds like a good meet. I'll be doing my first one in less than 2 weeks (in 198 class though I am roughly around 186lbs). I'll be doing bench and deadlift. It looks like our deads are very similar. I'll be going for about 420-425 at the meet. We'll see what happens.

Once again, great job.

drew
06-27-2005, 09:11 AM
Thanks Coke and Guido!

G, good luck with yours. Hopefully they'll be as organized as this one was. I heard Scott Taylor was having trouble getting enough judges for the Ill. meet.

SW
06-27-2005, 02:55 PM
Wow that's awesome! We all knew you'd pwn at that lift.

drew
06-27-2005, 03:12 PM
Thanks Nick.

WBBIRL
06-27-2005, 03:12 PM
Just out of curiousty, did you DL on an oly bar or a hex bar. It seems my grip works alot better on a hex bar becuase I couldnt get anywhere close to 495 on a oly bar, but put it right up on a hex. Since I have been DLing on a oly bar because my gym dosent have hex's (my highschool did though).

drew
06-28-2005, 02:52 PM
WBBIRL: All comps that I'm aware of use an Oly bar or a Deadlift bar. No hex bars. I don't ever use a hex bar because, while they are easier to grip, they can easily throw off form for DLs, and I don't need that.

I'm currently taking a short break from lifting. Will lift tomorrow, and maybe Friday, but will be full at it again next week. I'm going to be working on bench form and technique and also building my lats and will not be doing much ME work for bench at all for a while.

DL and Squat training will be the same as ever, if not more intense. I'm aiming for a 450 squat by the end of July and have no doubt in my mind I can do it.

I am about 90% sure that I will lift at the Keene, NH Open in August. This gives me about 7 weeks to prepare. I will do the Push-Pull so I am really going to focus on my bench so I can at least make a somewhat decent showing. I'm planning to rip a 460 DL there, so stay tuned.

Oh, and my diet the last few days has consisted primarily of cupcakes and ice cream. :droool:

SW
06-28-2005, 02:58 PM
A well deserved break.

KevinStarke
06-28-2005, 04:32 PM
i've been monging on cheese steaks for the past few days.... mmm. Im definitelly going to keene man, hope i can squat by then, i'll need to get deadliftin again.

Coke
06-29-2005, 05:45 AM
U are on track and rolling with it so you may as well do the show in August - :) ...best of luck then and always.

drew
06-29-2005, 08:06 AM
Nick: No kidding. But I need to straighten up soon. lol

Kevin: There's no squat at the Keene, but I think Scott is having a full power in Mass in October.

Coke: Thanks bro, you're the best.

drew
06-29-2005, 08:07 AM
Some pics

drew
06-29-2005, 08:08 AM
1st place baby :ninja:

SW
06-29-2005, 08:33 AM
Congratulations again my man. The pictures are awesome, who was taking them?

drew
06-29-2005, 08:41 AM
My ex was there taking them. The 405 lockout pic (from the side) was taken by one of the other lifters.

KevinStarke
06-29-2005, 08:53 AM
No squat? ah well bench and dead sound good to me. I'm actually gonna try squatting today though we'll see how it goes. Keep my posted on what your doing for keene.

drew
06-29-2005, 08:56 AM
Yeah, they're going to have a strict-curl comp there too. I definitely can't do that, but I'd love to watch it. I'll keep you posted.

Good luck squatting today.

KevinStarke
06-29-2005, 08:58 AM
Thanks man, haha strict curl? strict i could get 120 but i doubt that would even place me.

drew
06-29-2005, 09:11 AM
Dude, 120 would be a World Record http://www.apa-wpa.com/CurlRecordsWPA.html

Coke
06-29-2005, 09:16 AM
Major props Winner!! - loved the pics.

KevinStarke
06-29-2005, 09:28 AM
148 lb. Jason Ames 135 USA

its 135, im sure my form isnt perfect either, never competed.

KevinStarke
06-29-2005, 09:29 AM
148 lb. M-O Boudreau 100 Canada

ohhhh, wtf... lemme review the rules.

KevinStarke
06-29-2005, 09:32 AM
Well i just looked over the rules and im definitelly gonna see where im at my arm day which is either tomorrow or friday...

drew
06-29-2005, 09:39 AM
Thanks Coke!

Go for it Kev.

KevinStarke
06-29-2005, 10:13 AM
Just checked out all the froms and what not, im thinking i might compete in the open drug tested and the 16-17 year old divisions of bench press, the 16-17 year old division in deadlift and the 16-17 year old division for strict curl, that'll run me... 170 dollars... shiiiiiiiiiit... and i want a bench shirt too so thats a solid 80-120 dollars more. What do you plan on competing in?

drew
06-29-2005, 10:29 AM
Wow. That's a lot of dough.

I was just planning to do the push-pull. $50 can't go wrong. But I'm going to wait a few weeks and see how my bench work goes. If I can't get my bench improved I may just do the DL again.

KevinStarke
06-29-2005, 10:42 AM
what exactly does the push-pull entail> stupid question i know, combination of bench and deadlift?

drew
06-29-2005, 10:51 AM
Yup. It's both. But you have to qualify in both to qualify for the meet, so I'm not sure if I want to do it yet. If my bench is bad, my DL won't count.

KevinStarke
06-29-2005, 10:52 AM
ohhhhhhhh... thats what i was afraid of, im probably just gonna shell out the cash if i can get my hands on and compete in the divisions i stated before but damn... so much money just to lift.

drew
06-29-2005, 10:56 AM
I think I'll e-mail Scott and find out what the deal is there.

KevinStarke
06-29-2005, 03:48 PM
sounds good man lemme know what he says

drew
06-29-2005, 07:30 PM
Will do man.

Killed my lats today. First step to getting wings so that I can fly.

Pullups, Pavel Style: 1,2,3,4,5,1,2,3,1,2
Cambered bar rows (slow, strict): 3x10x95
Bench (form/technique): 4x5x135 2x185
Incline DB Press: 8x55 5x55
DB Rear Flyes: 2x5x25
Lateral Raise: 2x10x10
Front Raise: 2x10x10

Oh man, my arms want to fall off. On the plus side, my shoulders feel surprisingly good today.

KevinStarke
06-29-2005, 08:45 PM
awesome man great to see your making an effort to better your bench, i was able to do a FULL leg workout today man, this ones for you drew...

...
...
... Squat

drew
06-30-2005, 07:53 AM
Yes! Thanks Kev. lol

My chest is feeling it today. Lats not so much.

I tried arching by bringing my face up to the bar and arching down into the bench. Kind of mimicking what a few of the guys at the meet were doing. I like it, it works.

rookiebldr
06-30-2005, 08:14 AM
Wings are ace. :)

Coke
06-30-2005, 08:19 AM
Up, up and away, lol - U are superman Drew...session looks good.

drew
06-30-2005, 08:24 AM
Thanks fellas. My goal is to get up to 10 reps before repeating on the pavel ladder. Oh, and of course, to increase my piddling bench. lol

KevinStarke
06-30-2005, 09:29 AM
i tried doing what those guys were doing too but i think im ******ed and forgot what they did because i just sat up straight and tried leaning back in to it haha. I would get down ok but then drop, it got me good arch but it wasnt the most comfortable thing, probably just need to stretch more. You'll be blasting the bench in no time man, oh and i tried some strict curls for sh*ts yeterday and if my form is correct i'll definitelly be taking part in the strict curl event in Keene haha. I'll get a video for you drew so let me know if my form looks alright.

drew
06-30-2005, 09:38 AM
Good stuff man.

We gotta get you doing some Goodmornings. That'll teach you to keep a tight arch. lol

drew
07-14-2005, 08:42 AM
Well, can't say much for the last 2 weeks. Have been out of commission. Trying to get myself healthy so I can lift. My diet is crap. I'm hoping to be able to lift again by Monday. Still aiming for the Keene meet in August, but I will need 3 good lower sessions before I will be comfortable there. Doubt I will bench at that meet.

KevinStarke
07-14-2005, 11:33 AM
That blows man what happened?

drew
07-14-2005, 11:36 AM
My digestive system is all f'd up. It's always been a problem for me, but this is not fun. I'm feelin gok today, but not ready to lift yet.

KevinStarke
07-14-2005, 11:39 AM
Thats terrible man sorry to hear that. Get better soon man i hope you still make it to the meet.

drew
07-14-2005, 11:49 AM
Thanks bro. I'm going to do my best. I have a squat workout scheduled 2 weeks from today. I think if I can go 405 I will use that as a green light. I was hoping to go 450 on that one, but we'll have to wait and see.

KevinStarke
07-14-2005, 11:53 AM
Sounds good man give it hell.

drew
07-18-2005, 06:21 PM
Well don't this sh*t beat all.


So I walk into the gym today; sorry, the "Brand New State-of-the-art Fitness Facility"; for my first workout in over a week. Just a little speed work to get the gears running after a layoff. Just a nice little speed workout right? F*** NO! As I mentioned, brand new facility. I haven't been in it until today, and I must say that will, God willing, be the last time I see the inside of that horrid place. Cardio machines, wall to wall. On 3 levels. Clay Aiken blaring on the stereo, and nothing but purple.

Fine, I say. No problem. I've dealt with worse. Then I walk over to the "squat rack". Man, the guy that designed this needs to get shot in both knees and then the head so he can never be allowed to build such an abomination. Imagine an all brushed-stainless steel "rack" with 3 (count em, 3) pins welded to it. 6" apart. Now, super if you're EXACTLY 5'10" (that was the highest pin) or EXACTLY 5' nothing. Now, not one to be discouraged easily. I stacked up some rubber coated (thank God they weren't purple, or I would have lost it right there) wheels to make a box to squat on. THen I went to unrack the weight, on MY F***ING TOES because otherwise I would have to q-squat it just to unrack. I had to do this for 3 warmup sets PLUS my 8 work sets. I made sure to throw the f***ing thing onto the rack as often as possible.

Now all the while I have the girls on the treadmills right behind me (like 6 feet behind me, REALLY) staring at me as I try to get an arch and get into my stance with the bar already fully loaded on my back. And not like I could ignore them with the walls all having been replaced with mirrors.

So anyway, squats done. Fine. Deads next. I have about a 2 foot area on the floor with which to perform speed pulls. And God help anyone who got in my way today. One kid came close and I just grumbled "watch your back kid" and he about sh*t himself as he took off toward the other end of the gym.

I finished my deads and, disgustedly and dejectedly, walked back to the locker room, which was more like a country club than a gym locker room. I would have gladly given up half the locker space for just one decent squat rack. Alas, it will not be so.

So, on my way out, I made my disdain more than known to one of the girls at the counter who I happen to like, and told her I probably wouldn't be seeing her anymore.

Then I drove down to stupid In-Shape and got a trial membership. $39.95 a month will be worth it if I can lift safely and without the aggravation that is Planet Fitness. F*ck you Planet Fitness. And Mike Katz, I can't believe you sold out like that. I'm disgusted, and you should be disgraced. Mr. Olympia has been downgraded to King of the Cardio Queens. I've lost all respect for the man.

Now for my crap workout.

Speed Squat: 8x2x225
Speed Pull: 6x225

Done. I'm so pissed off.

SW
07-18-2005, 06:44 PM
And with that, welcome back! Good to see you around again man.

drew
07-18-2005, 07:59 PM
Thanks Nick, wish it could have been a more positive return. lol.

I'm hoping to start building my home gym this winter.

Dedicated
07-18-2005, 09:32 PM
Yea having a home gym is nice because you can workout whenever you want. I like the privacy I get from it. I've never been to a real gym so I don't know if I'd be able to push myself like I do infront of other people heh.

KevinStarke
07-18-2005, 09:36 PM
Well don't this sh*t beat all.


So I walk into the gym today; sorry, the "Brand New State-of-the-art Fitness Facility"; for my first workout in over a week. Just a little speed work to get the gears running after a layoff. Just a nice little speed workout right? F*** NO! As I mentioned, brand new facility. I haven't been in it until today, and I must say that will, God willing, be the last time I see the inside of that horrid place. Cardio machines, wall to wall. On 3 levels. Clay Aiken blaring on the stereo, and nothing but purple.

Fine, I say. No problem. I've dealt with worse. Then I walk over to the "squat rack". Man, the guy that designed this needs to get shot in both knees and then the head so he can never be allowed to build such an abomination. Imagine an all brushed-stainless steel "rack" with 3 (count em, 3) pins welded to it. 6" apart. Now, super if you're EXACTLY 5'10" (that was the highest pin) or EXACTLY 5' nothing. Now, not one to be discouraged easily. I stacked up some rubber coated (thank God they weren't purple, or I would have lost it right there) wheels to make a box to squat on. THen I went to unrack the weight, on MY F***ING TOES because otherwise I would have to q-squat it just to unrack. I had to do this for 3 warmup sets PLUS my 8 work sets. I made sure to throw the f***ing thing onto the rack as often as possible.

Now all the while I have the girls on the treadmills right behind me (like 6 feet behind me, REALLY) staring at me as I try to get an arch and get into my stance with the bar already fully loaded on my back. And not like I could ignore them with the walls all having been replaced with mirrors.

So anyway, squats done. Fine. Deads next. I have about a 2 foot area on the floor with which to perform speed pulls. And God help anyone who got in my way today. One kid came close and I just grumbled "watch your back kid" and he about sh*t himself as he took off toward the other end of the gym.

I finished my deads and, disgustedly and dejectedly, walked back to the locker room, which was more like a country club than a gym locker room. I would have gladly given up half the locker space for just one decent squat rack. Alas, it will not be so.

So, on my way out, I made my disdain more than known to one of the girls at the counter who I happen to like, and told her I probably wouldn't be seeing her anymore.

Then I drove down to stupid In-Shape and got a trial membership. $39.95 a month will be worth it if I can lift safely and without the aggravation that is Planet Fitness. F*ck you Planet Fitness. And Mike Katz, I can't believe you sold out like that. I'm disgusted, and you should be disgraced. Mr. Olympia has been downgraded to King of the Cardio Queens. I've lost all respect for the man.

Now for my crap workout.

Speed Squat: 8x2x225
Speed Pull: 6x225

Done. I'm so pissed off.

There was passion in that thar post drew... Good to have you back man but sorry about the ****tiness of that gym.

Also, how do you feel about speed pulls? What kind of time frame do you want to be pulling in for speed and what percent of the weight would you suggest using?

Coke
07-19-2005, 05:31 AM
I've never seen you rant like that, let it all out - to hell with them over there, lol...U rock Drew!!

drew
07-19-2005, 08:59 AM
Dedi, what I need to start is going to run me a few grand, so that's a ways off yet.

Kev, when I do speed pulls I generally do 60% of my max for 60 reps, 20 secs apart. I try to move the bar as fast as possible. If I feel like I'm throwing the weight, I increase it a little.

Coke, thanks bro. I don't think I've ever used that much profanity in one 20 minute period (my whole workout).

There's one other option, I'm hoping this place is still open, but I don't think it is. I'll report back when I am settled into a better place.

KevinStarke
07-19-2005, 10:01 AM
6 sets of 10 reps 20 seconds apart? Or 10 sets of 6 reps?

Unholy
07-19-2005, 10:07 AM
60 repts with 10 second pauses :D

drew
07-19-2005, 10:20 AM
Yikes, I meant 6 reps. SIX. Not 60. lol.

So, one rep, stand up wait 20 secs, then next rep, etc.

Great bolshy yarblockos to you. lol

KevinStarke
07-19-2005, 10:24 AM
haha phew... was gonna say that would take its tole on your back. Alright that sounds good man thanks.

drew
07-20-2005, 10:22 AM
Kev, I should also add that I only do 6 total reps for speed deads. On max dead days I probably only do 15 total reps max. I follow the big dead theory that GMs and Squats = Deads.

drew
07-20-2005, 10:22 AM
Oh, and the one hardcore gym in the area is closed now. So I'm stuck with In-Shape for now. Until I get a few grand to set up my home gym.

KevinStarke
07-20-2005, 11:27 AM
That blows man, but you gotta do what you gotta do. Personally i wouldnt want a home gym, i love "going to the gym" and i love the atmosphere in it. Call it arrogant but nothing pumps me up like a bunch of hot shot wannabes and hot girls on cardio machines in a gym.

drew
07-20-2005, 11:40 AM
Oh, I agree. I like the atmosphere of a gym. But only if I can actually work out there. The In-Shape has a separate room with free weights. And 2 dungeon-esque squat racks. So it looks like I will be comfortable there. They also have a boxing room, which is basically a closet with a 100# heavy bag, a speed bag and some pads and gloves. Plus a basketball court. I'm actually starting to look forward to it. lol

KevinStarke
07-20-2005, 11:42 AM
that sounds good to me man

drew
07-21-2005, 08:00 AM
1st day in new gym, 1st positive = didn't have ot wait for a bench.

ME bench day:
Flat bench, wide grip: 5x45 5x95 5x135 3x165 2x185 1x205 1x230 :hump: :hump: :hump:
Cambered Bar Row: 4x8x115 Alternating grip overhand 2 sets, underhand 2 sets.
DB floor press: 5x5x50
Pullup: 8xBW 4xBW (Can't remember the last time I did a set of 8 pullups).
Side lateral: 2x10x10
Front Raise: 2x10x10

All in all, a good workout. The guy that was spotting me on bench made me laugh. He said I had a really bad arch (which translated into a really tight/good arch) and that I was going to hurt my back like that. I tried explaining the purpose of it, but he just shook his head. I told him I appreciated his concern and hoped that he wasn't there for my ME squat day.

Coke
07-21-2005, 09:21 AM
I advise against the home gym thing, but its a good thing you doing ok at the new place - fine effort my man.

KevinStarke
07-21-2005, 10:16 AM
Flat bench, wide grip: 5x45 5x95 5x135 3x165 2x185 1x205 1x230

Bout time bitch, sure did warm up enough too. Great job man how was the humping of everything? I get the arch comment all the time, "Your gonna break your back like that little guy your arching". I just stopped bothering to explain at all i just point to the APA logo on my t-shirt.

drew
07-21-2005, 10:33 AM
You're probably right Coke, and thanks. I may just look into getting a reverse hyper for home.

Kev, I always warm up that much. Every rep is done very strictly. Setup is deliberate and I do my best to stay very tight throughout. I actually pulled my back a little on the 45. lol Plus I was just wearing a white t-shirt. Maybe next time I bench I'll wear the Westside shirt.

KevinStarke
07-21-2005, 10:52 AM
Nice man. Yah im loving that little giveaway bag i got i like the shirts that came with it.

drew
07-21-2005, 10:55 AM
That was great when you won that. I wanted one too. lol

I just picked up some knee wraps last night. Hoping to break them in next Thursday.

Buffster
07-21-2005, 11:03 AM
Good benching, maybe you could do Metal Militia to improve it even more, I did it for about 2 months and my bench flew up like never before.

greetz,
Ron

KevinStarke
07-21-2005, 11:16 AM
Yah i've been trying the ones i got in the bag out, verrrrry uncomfortable but im getting used to them. I never win anything so i was surprised when they called my name.

drew
07-21-2005, 11:34 AM
Thanks Buffster, I'll give it a look.

Yeah Kev, when they did I was like, hey that's you. lol

KevinStarke
07-21-2005, 11:41 AM
Haha yah took me by surprise, you lifting today?

drew
07-21-2005, 11:43 AM
Yeah I've got a Good Morning workout scheduled for tonight. Was initially hoping for a 300 on this session, but I'll take a 275 if I can get it considering the long layoff. If I do get the 275, I will definitely go for 300.

KevinStarke
07-21-2005, 11:52 AM
How much of a range of motion do you have for good mornings, i've seen examples on the net but its always some woman bending alllllllllll the way over which would break me with big weight.

drew
07-21-2005, 12:08 PM
I go all the way down. So that I'm parallel with the floor. It's really hard to keep a good arch with them, but you get used to it after a while. The trick is not to think about bending over. It's more like driving your hips back and as a result, your body will drop into the right position. If you get down there and can't bring it up, just sit into a squat position and squat it up.

I wouldn't suggest anyone do them without starting very light. the bar alone is a good start.

KevinStarke
07-21-2005, 12:10 PM
how much bend in your knees?

drew
07-21-2005, 12:23 PM
Just a slight bend. The key with a GM is to get the bar in front of the knees at the bottom of the motion.

drew
07-21-2005, 08:10 PM
ME legs:

Close stance GM: 5x45 5x95 5x135 3x185 2x225 1x245 missx275 1x275 missx300
Dimel DL: 3x10x185
Pullthru: 3x8x50
Straight leg situps: 13lb med ball 3x10
Sidebends: 2x10x25
GHR: 1x10x25

GMs were a little tough. The 2nd attempt at 275 went smooth, but the 300 was just not gonna happen today. Oh well. I only wanted to nail 275 anyway. Skimped on the GHR because the hammys were toasted and I didn't want to push my luck.

KevinStarke
07-21-2005, 10:23 PM
**** man nasty workout, i dont know how you do those good morning with that weight i need to figure out good form on those things.

Coke
07-22-2005, 06:15 AM
**** man nasty workout, i dont know how you do those good morning with that weight i need to figure out good form on those things.

I cannot help but to agree, them good mornings are no joke especially with those numbers - very nice workout bro.

drew
07-22-2005, 01:49 PM
Thanks guys. It's one of my best lifts. They say your GM should be around 60% of your max squat. My best is about 67% so I guess I'm doing alright. My hamstrings bulge out like quads. I love it.

Dedicated
07-22-2005, 04:03 PM
You must have tree trunks for legs. I think I've said that before heh. Nice bench too, 230lbs rocks. Those GM's are ridiculous too. Sidebends huh? Those are for the obliques?

Alke
07-22-2005, 11:47 PM
nice! drew, your really kicked it up since I went awol.

drew
07-23-2005, 02:04 PM
Dedi, yeah I have some large legs. About 27" or 28" last I checked. Sidebends are for obliques, yeah.

MOOSE! Good to see you here bro. Thanks a lot.

Speed bench today:
Warmup: 6x45 3x95 3x95
Speed: 8x3x135
Test: 1x185
Pullups: BWX5, 5, 3
Pushdowns: 8x65 8x65 8x50
Shoulder rotations: Both, internal/external 3x10x10
Underhand grip cambered bar row: 2x8x115
Lateral Raise/Front Raise/Upright Row(DB) superset: 2x10x10

Tried a new setup on the bench and I think I'm almost there. Felt much tighter at the start and throughout the lifts. The 185 went up very fast so I'm confident that I can start hitting bigger weights in the future.

Right shoulder started hurting during the pullups, so I backed off the rest fo the wrokout a little. I've got some pain primarily when I roll it forward. Hopefully it's just yelling at me for the extra difficult bench session. I'm praying it goes away.

KevinStarke
07-23-2005, 02:57 PM
Nice speed bench man, speed bench rules and im lookin forward to seein some big benchin soon drew!

Coke
07-23-2005, 10:33 PM
U keep $hit on lock Drew, ain't no need for me to even try messin with you - Nice speed work...great leg size too - ;)

drew
07-24-2005, 09:39 PM
Thanks Kev and Cokester. Both shoulders are hurting, but not as bad as yesterday. Knees are barking too. Tomorrow is speed squat day. Should be interesting. lol

Alke
07-24-2005, 11:55 PM
yea squats,

drew
07-26-2005, 07:58 AM
Knees felt pretty good all afternoon. I took a quick nap for about an hour when I got home from work and when I woke up they felt like shmitz again. I did some extra warm-up sets just to be sure they would hold up. The result was very positive. They feel ok today. Not great, but not bad. Shoulders are much better. Hips are a little tight.

Also, used a lower box than usual for the box squats. It puts me about 2-3" below, so I like it. Will stick with that one.

Box Squat (12"): 5x45 4x94 3x135 3x185
For speed: 10x2x255
No box, test: 1x315 (Great depth, ass about 3" off floor slow initially, but great speed after the first inch or two, as expected. I need to work on keeping my depth closer to parallel.)

Speed DL: 6x1x255
Pullthrough: 4x8x50
Standing cable crunches: 10x25 10x30 10x35 10x40
Med Ball twist/throw: 3x10x13
GHR (unweighted): 30 reps

Then played basketball for about 20 mins to keep my hips and knees mobile. Took a shower and made 2 dates (on the phone jerks) while I was getting dressed :hump:

Coke
07-26-2005, 09:27 AM
Quite the pimp no doubt, some things never change - :D ...session looks good, nice to see you get your ball on too.

drew
07-26-2005, 09:36 AM
Thanks cokie. It was a really great session.

SW
07-26-2005, 10:53 AM
Wow man, strength coming alive for sure. hehe, you are a pimp.

KevinStarke
07-26-2005, 12:33 PM
Awesome workout drew. Props on the macking as well.