Russian Strength Challenge

[LiftingKid]

I figured that my 1st post on this forum would be setting up my journal :)

I started lifting about 2 years ago to supplement my judo training in hopes of improving my competition performance. At the time I followed an inconsistent training regimen and did not see any major gains in strength or size. I found that I wanted to begin lifting seriously sometime last year and since that point lifting has become an obsession ;). Amongst the various methods of training I have used are WSB, the smolov squat cycle, and the coan/phillipi deadlift program (almost done). It is quite evident that the goal I have in mind for lifting is one for strength based on the programs I have followed. I will finish the coan deadlift program and begin boris sheiko's beginner preparation plan in 2 weeks. I have a meet on September 16th at which my goals are to:

Bench: 170lbs
Deadlift: 350lbs

I have quite a bit of work ahead of me.

[LiftingKid]

Just some cardio today via jump rope and maybe some bending later.

Here is the Sheiko program for those of you who are not familiar with it

http://www.zyworld.com/powerlifting/sheikotraining1.htm

EDIT:

I forgot to mention that I follow a carb cycling type diet for a cut I am currently doing. By the time sheiko comes along, I will be basically doing the same thing with more calories.

[Bob]

Lifting Kid.. welcome to WBB.. there is a lot of great information out here..

What are your other stats: age, height, weight?

Good luck with your competition...
Life heavy, Eat Right, Rest enough...

[LiftingKid]

Lifting Kid.. welcome to WBB.. there is a lot of great information out here..

What are your other stats: age, height, weight?

Good luck with your competition...
Life heavy, Eat Right, Rest enough...

Thanks!!!

Age:14 (just turned 14 this month)

Height:5ft 4.5 inches

Weight:148lbs (actually 150, but I compete at 148)

[Natetaco]

14 years old with those lifts.. nice man you will be a big one:cool:

[drew]

Nice to have you here kid. I asked you in my journal if you would be lifting in Sept, guess that's a yes. :D

I'd love to see you hit that 350. How's the hammy feeling these days?

[LiftingKid]

Nice to have you here kid. I asked you in my journal if you would be lifting in Sept, guess that's a yes. :D

I'd love to see you hit that 350. How's the hammy feeling these days?

My hammie took 3 months to fully recover but now it is great. I am still rehabbing my squat (maybe another month or two and I will be back to where I was) but I am a patient person so whatever it takes to get strong I will do.

[Sensei]

Nice lifts!

I am curious why you are following such detailed (and relatively advanced) programs at such an early age and stage of your lifting career. Not that it's necessarily bad and at least you are going to be systematic, but I'm not sure it's essential.

[LiftingKid]

Nice lifts!

I am curious why you are following such detailed (and relatively advanced) programs at such an early age and stage of your lifting career. Not that it's necessarily bad and at least you are going to be systematic, but I'm not sure it's essential.

To be honest with you, I follow these advanced routines for 2 reasons, one, because I never really felt satisfied with doing 3 exercises of 5x5 of something to that extent. The other reason is that I enjoy the challenges that these routines present, smolov had me fighting for every rep and coan is pushing my deadlift to new heights.

[Sensei]

Good enough for me! Do you have any coaching? How'd you hurt your hamstring?

[LiftingKid]

Good enough for me! Do you have any coaching? How'd you hurt your hamstring?

I am my own coach (although my dad will help at times). I hurt my hamstring at my 1st meet in April pulling 275 which should have been an easy 2nd attempt.

[Sensei]

I hurt my hamstring warming up with 315. I was a week out from a meet where I was planning on squatting five-something. I blame it on improper recovery. This is my roundabout way of giving you some advice from an old man.

[LiftingKid]

I hurt my hamstring warming up with 315. I was a week out from a meet where I was planning on squatting five-something. I blame it on improper recovery. This is my roundabout way of giving you some advice from an old man.

That advice was very well timed. My hamstrings are still a bit sore from Wednesday's squats and I have very heavy deadlifts tomorrow (300x2 is the plan). I am not sure if I will lift or not, if the soreness is gone, I will.

OH Press-fairly strict
barx10
75x8
85x5
90x5
95x5
100lbsx3 +1 push press. PR here

BTN press-new exercise
barx10
50lbsx8
65lbsx8
65x2x6

Dips-
3x8

Lateral Raises-
20lbsx2x8

I was happy with today's OH press as it is showing signs of breaking out of a plateau. I enjoyed doing the BTN press and it will be an exercise to call on again in the future. I am very anxious to deadlift tomorrow as it is my favorite lift.

Grade:B+
Weight:148.5. losing a little chub ;)

[POWERLIFTER87]

Good workout. Deadlift tomorrow.

[drew]

Strong overhead work.

[Coke]

Strong overhead work.

No doubt!! - getting started at a tender age, gonna rock the world with it dude and MMA too if you go that route.

[LiftingKid]

No doubt!! - getting started at a tender age, gonna rock the world with it dude and MMA too if you go that route.

MMA would be great to get into. I would want to start incorperating some striking art (muay thai) to compliment my judo/BJJ.

Drew-Thanks.

Deadlift-
135x8
185x5
205x3
225x1
*add belt*
250x1
275x1
300x2. PR, once again it flew

Rack Pull-below knee
135x5
185x5
225x1
275x1
325x1
350x1. 5lb PR

Power Shrug-
205lbsx2x5

340 deadlift is my goal next week.

Grade:A-
Weight:146. lean

[POWERLIFTER87]

Awesome pulling. Good job on the PRs. Kill 340 next week.

[Coke]

Super strength levels already, especially for presently being under 150lbs...good pr's.

[LiftingKid]

PL87 and Cocoa

thanks :)

Bench-
barx10
95x8
115x5
125x3
135x1
145x3. easy triple PR
155x2. easy double PR

Incline CGBP-
barx10
95x8
110x6
110x4. no failure here
105x5

Incline Flyes-to stretch out my pecs
20lbsx2x12

BB Row-conservative
barx10
95x8
115x6
135x4. no failure

I had no spotter today but thanks to the power rack I could still bench. Not having a lift off sucked for the heavier weights.......... I was conservative about the BB row because I will most likely have to squat tomorrow and I don't like squatting while already being sore in the back. Then I rest until Saturday :)

[drew]

Nice lifting. Nice PRs.

When you set up on the bench, try and line the bar up with your chin. It will be easier to lift the weight out by yourself.

[LiftingKid]

Nice lifting. Nice PRs.

When you set up on the bench, try and line the bar up with your chin. It will be easier to lift the weight out by yourself.

I had the bar lined up with my eyes, that explains why it was so hard to get the weight off the rack. Thanks for the advice Drew.

[POWERLIFTER87]

Nice benching. Great job on the PRs.

[LiftingKid]

PL87-I am going to keep these PR's coming

Today was higher rep squatting with no belt, definetly harder to me than 5 or less reps.

Squat-
barx10
95x8
135x5
155x3x8

Full Contact Twist-
barx1x5
bar+10x2x5

I kept the number of exercises down and the weight so that I wouldnt be sore for DL max day.

Grade:B
Weight:149

[Coke]

You'll be tweaking your form a lot during these early phases of training but it will surely pay off.

Numbers are nice throughout man - fine squats, benching and rowing.

[LiftingKid]

So I took a few days off and went to go and max deadlift

Deadlift-
135x8
185x5
205x3
225x1
250x1
285x1
315x1. PR
335x1. PR bar was loaded incorrectly, supposed to be 325
340x0. got it above my knees but did not lockout, the worst part was that it was fast until that part.

I am a happy camper. I think that 340 would have been in the bag had I not done 335 before it. I learned to always check that the bar was the weight that I wanted to do. Now I will do a 1 week deload.

Grade:A
Weight:150

[drew]

Awesome PR kid. Time to change your signature.

[Bob]

Great job with the PR LKid!!! :strong: :clap:
Keep up the hard work.. and enjoy the deload..

[LiftingKid]

Drew-I will do that right now ;)

Bearwolf-Thanks! I will have a fun deload, possibly mixing in some new GPP.

[LiftingKid]

Deload.......

Squat-
barx10
95lbsx2x10

GM-
barx10
75lbsx10

Incline Bench-
barx10
75lbsx2x10

BTN press-
barx10

I am going to slowly ramp up the weight over the course of this week (up to 135) so I don't go into a shock when I start off the higher percentages on the sheiko program.

Grade:B. feeling refreshed
Weight:150

[POWERLIFTER87]

Great work on the deadlift PR.

[Coke]

Great work on the deadlift PR.

No doubt, that was super...also did very well with this past effort - ;)

[LiftingKid]

PL87 and Coke

Thanks. Those 95lb squats had me dripping in sweat ;)

[LiftingKid]

Deload Workout #2

Squat-
barx10
95x8
115x2x10

Deadlift-
135x10x1

OH press-
barx10
65lbsx8. felt my back spasm a bit on my left side so I stopped and stretched

Chins-These went fine
1x5

Sheiko starts on Monday. Right now I am prepping for a judo competition this Saturday.

[Coke]

Nice way to change things up and rise just the same, fine stuff...kick butt in a big way at the judo comp dude.

[LiftingKid]

Coke,

I plan on going out onto the mat much more aggressive than I have been in the past (passivity screwed me over at times). My goal is to throw someone for ippon (full point, automatically ends match) and never get thrown for ippon. Winning it would be icing on the cake :)

Judo tomorrow then its relaxation for the comp.

[LiftingKid]

JUDO COMP HIGHLIGHTS

Right, so last night I didn't get much sleep. I got maybe 6.5 hours but I was determinded to see it through. I arrived at the comp only to wait for about 4 hours, they (the comp organizers) went from little kids and up. My first match, I was very nervous but I got my mind right and turned in for a throw. I didnt commit as much as I needed to and I was countered for Ippon (full point). I got off the mat and I was pissed, so, next match, I used this against someone who I technically wasnt supposed to fight in the first place. A brown belt with about 15-20lbs on me. I held my own until I tapped to a neck crank (even though they arent allowed....) about a minute in. From there it was back and forth with 2 other guys. I got a sweet soto makikomi (look it up :) ) on one person for ippon. I also did a double leg on another for ippon. My last match, I had 2 penalties (shido) and another would result in my opponent scoring waza-ari (half point) which might have ended it for me. However, I was careful about putting my hands in the sleeves (the reason for the last two) and I pulled it out with a yuko (minor advantage of sorts) with a tai otoshi (look it up again :) ). I got 2nd and met some great people, the comraderie was amazing. Now I am tired and hungry, FOOD TIME!

[drew]

Nice job. Get some rest!

[Coke]

Super highlights man, I knew you'd do well.

[POWERLIFTER87]

2nd place ain't bad at all. Nice job at the comp.

[LiftingKid]

Drew, coke, and PL87

Thanks for your support :)

I might not start the sheiko program tomorrow because I have a minor strain of my rhomboid from yesterday (and my neck is stiff).

[LiftingKid]

Sheiko Day 1

I woke up pain free in my rhomboid :)

Bench-

barx10
85lbsx5
95x2x4
115x2x3
130x6x3

Squat-
barx10
95x5
135x4
160x2x3
*add belt*
195x1x5.too heavy for another set of 5, last rep was very slow
185x2x5

Bench-
barx10
85x5
95x5
115x5x5

DB flies-
20lbsx2x10
30lbsx3x10

Squat-
135x5
150x4
*add belt*
165x3x5

Good morning-conservative
115x5x5

The bench was a bit on the light side today, I might up it 5lbs. Squatting will stay the same if not go down 5lbs. I finished this workout in a little over 2 hours, that is a record for me. I am going to get back to judo on Thursday or Friday, I am taking the night off.

Grade:B+
Weight:150

[drew]

Pain free is the best. Sometimes I forget what it feels like. Lots of volume there. Looking pretty good.

[Coke]

This Sheiko $hit with the rotating bench presses and squats really looks off the chain in here, nice job.

[LiftingKid]

This Sheiko $hit with the rotating bench presses and squats really looks off the chain in here, nice job.

Rotating bench with squat/deadlift means a world of hurt the next day :D

I got all the reps right today

Deadlift-
135x8
165x4. this program has weird rep numbers
200x2x4
235x2x3
275x5x3

Bench-
barx10
80x5
95x5
110x2x4
120x2x3
135x2x2
140x2
135x2x2
120x2x3
110x4
105x6
95x8
80x12

Flies

DL off Plate-
135x5
185x5
210x3x3. went lighter on this as it is a new exercise

This workout was about 2 hours 15min. It seems as though even short rest periods still have me breaking the 2 hour mark.... I was happy with the deadlifting today, I own 275 :). The pyramid on the bench was intense.

Grade:B+
Weight:150.5

[drew]

Nice lifting. Those deads look good. I want to see a big number from you in wallingford.

[Coke]

Fine work once again man, look forward to seeing you make continuous progress.

[POWERLIFTER87]

Nice pulling and benching. The bench marathons are always fun.

[LiftingKid]

Coke-I plan to ;)

PL87-bench marathons make my triceps fall off.

Squat-
barx10
135x5
160x2x4
185x2x3
210x5x3

Bench-
barx10
80x5
95x2x4
115x2x3
140x6x2

Dips-
5x6

Squat-
barx10
135x5
160x2x3
185x4x4

Diamond Push-ups-
3x10. weighted next week

GM-
barx10
135x5x5

I worked out so long I got bored today mid workout.Then I got my ass into gear and finished off that last rotation into squatting.

Grade:B+
Weight:150. I have to stay close to 148 or I wont make weight

[LiftingKid]

Grippers

I decided to get serious with closing the #1 so I clamped it down to parallel set and closed it with my right. I will continue to work at not needing the clamp anymore by going down 1 notch at a time each workout if I close the gripper. I did a ton of trainer singles with my left, no trigger finger today which was nice.

Chins (tried a 1 arm chin up after a few sets of regular ones, I got 1/4 of the way up )

8lb Sledge Levering

[Coke]

These types of sessions you're now doing is killer, seems like you've got things under control though bro.

[LiftingKid]

Coke-I am finding that this program is good for strength and size. My appetite has gone through the roof with the 2+ hour sessions.

Squat-
barx10
135x5
160x2x4
185x2x3
210x2x2
225x2x1

Bench-
barx10
80x5
95x4
115x2x3
135x3
145x6x2

Squat-left knee and glute insertion were sore
barx10
135x5
160x3
185x2x3
210x2x2
190x2x2

----------------Later

Flies-
20x10
32.5lbsx4x10

Dips-
BWx10
BW+5x4x10

GM-
140x5x5

The volume says it all.

*goes to hide in a corner*

Grade:B
Weight:151

[POWERLIFTER87]

Very nice workout.

[Coke]

Awesome stuff with it all once again dude.

[LiftingKid]

Awesome stuff with it all once again dude.

Consistency is the key :)

My right rhomboid was tight today and I almost didn't workout. But, in the end, I decided to go by feel.

Deadlift-
135x8
160x4
200x4
235x2x3
275x5x3. pretty easy

Bench-
barx10
80x5
95x5
115x2x4
125x2x3
135x2. felt easy so I went up for a PR
155x2. PR
125x2x3
115x2x5
95x7
80x9

Rack Pull-substituted for 1/2 DL, different reps too
135x5
185x4
225x2x3
275x3
315x3. PR

Flies later. I am going to the beach and will be there until Sunday or so. I will do a sandbag workout in replacement of Saturday's squat/bench workout.

Grade:A-
Weight:150

[drew]

Nice lifting. Make sure and get nice and loose when you've got a tight muscle like that.

[Coke]

I hear you my man, can't get nowhere slacking, lol...good pr's, let you know you're on the rise - ;)

[Stumprrp]

wow great sessions man

[LiftingKid]

IM BACK :)

Drew-I have been warming my rhomboid up all day today and it actually feels good now.

Coke-Slacking is both my best friend and worst enemy depending on what Im doing. :)

Stump-Thanks

Squat-
barx10
135x5. explosive strength starting to develop
160x2x4
*belt*
185x2x3
210x2x3
210x2x2. footing was screwed up on both of these sets
210x1x3. I concentrated and fought for the last rep

Bench-
barx10
80x5
95x4
120x2x3
145x5x3

Flies-
20x10
37.5x3x10
20x10

PM Session

Squat-
barx10
135x6
160x6
175x4x6

Bench-
barx10
80x5
100x2x5
125x4x4

Good Morning-still conservative
145x5x5

I have had this desire to go and train judo/BJJ due to all the MMA I have watched lately. As a result, on judo/BJJ days, I will include morning conditioning to improve my cardio on the mat.

[POWERLIFTER87]

Nice bench and squat work. Is this 2 session a day thing part of the sheiko program you're doing, or did you just do the second one for conditioning or something?

[Coke]

That's sweet, just watching plenty of MMA matches will increase your awareness to help kick butt on your own.

This session is looking downright meticulous and on point which is super.

[LiftingKid]

PL87-I did a morning and evening session because I had hip ache in my left hip and it was getting pretty bad after all those squats. I figured a few hours of rest would help (it did).

Coke-I am addicted to watching MMA, GO BABALU!!!

[LiftingKid]

Today wasn't that great of a workout although deadlifting made me happy.

Deadlift-
135x8. my right lat which was crunched at judo felt this
175x4.keep pushing thru
205x4.explosive
245x2x3
285x3. rhomboid/lat region felt like it was shifting so I stopped here

I know that this was no sheiko workout. I think at this point I am not going to be able to follow the sheiko routine and peak for the meet. I will still use it as a guide. Now I need to decide if I should go by feel for bench/squats on Saturday or hold off until Monday. thoughts?

Weight:152.5 I am going on a diet :(
Grade:C

[drew]

Always go by feel.

Nice pullin.

[Coke]

Do what you want to do dude, this is your world...just keep having the guidelines to go by but innovate - fine deads.

[LiftingKid]

Drew-Alright.

Coke-I actually decided that I am going to do something of my own with a bench, squat, and deadlift day each week. I figure that the sheiko routine can get done some other time (when I am healthy).

Grip-

Right

#1 braced closes (easy, but I can't quite do a regular close just yet)

#2 braced attempts (past parallel)

#2 negatives

Trainer overcrushx20 seconds

Left

Trainer closes

#1 braced attempts (to past parallel)

#1 negatives

Trainer close with negative


Jump Rope Conditioning-6 rounds of 30sec, 30 sec rest between rounds

[LiftingKid]

Bench-
barx10
85x5
95x5
115x3
135x3
145x1
155x3. +1 rep PR

Bent Over Rows-Light for rhomboid rehab
barx10
65lbsx2x8

Dips-
bwx10
bw+10x3x10
bw+10x8

BB Curl-for vanity
barx10
55lbsx2x8
barx10

Rhomboid felt good today. In addition, despite my dieting, I felt strong today so I am happy.

Weight:149. YAY
Grade:B+

[Coke]

Nice to see you continue to raise up, feeling stronger and healthier is a good deal.

[drew]

Nice benching Kid. You almost ready for the meet?

[LiftingKid]

Coke-It's nice to get out of bed in the morning without walking like a caveman :)

Drew-Yessir, I'll do some deadlift singles this Saturday and next Saturday I will hit my openner, then I am set.

[POWERLIFTER87]

Nice benching. Hopefully the deadlift works out for you.

[LiftingKid]

PL87-If my rib heals up, I should be fine.

Squat-
barx10
95x5
135x5
165x4x8. no belt
135x12

Good Morning-
barx10
95x5
135x5
150x5x5

This was a great workout considering it was relatively short. The higher rep squatting was a nice change of pace.

Weight:147.5. I will maintain this until after the meet
Grade:B+

[Coke]

Give it your best at the meet no matter what, gonna do great.

[LiftingKid]

Coke-I intend to.

Good Morning-
barx10
95x8
115x2x6
135x5
155x5
165x5
170x5.PR
175x5.PR
180x5.PR

Pendlay Row-Very strict form
barx10
95x8
115x2x8

Power Shrug-
barx10
135x8
155x8
185x8
205x8
225x3

Biceps

I had at least another 10-20lbs in the tank for the good mornings. No reason to find my true 5RM this close the the meet though.... The diet I am doing had my test, GH, and insulin peak for a Saturday workout. I definetly felt like my energy was through the roof. I will try and pull next Saturday up to my openner at 315.

Weight:147. going to maintain this
Grade:A-

[drew]

Looking good kid. Nice planning. I usually wouldn't worry about going all-out for a 5-rep max, but it doesn't hurt to back off either.

[Coke]

Good job, can't go wrong during this final stretch - you're staying on top of things Kid!!

[Sensei]

Get some rest and good luck!

[LiftingKid]

Sensei+Coke-Thanks, I am trying to rest up at this point, one last squat session on Saturday (moderate weights).

Deadlift-
135x8
155x5
185x5
205x3
225x3
*add belt*
275x1
315x1. pretty fast and smooth (its my openner :) )

Bench-
barx10
95x5
115x5
125x3
135x3
145x3

Dips-
bw+15x4x8
bwx15

Shoulder Raise Superset (lateral,front, rear lateral)
12lbsx2x12

Grade:B+
Weight:146.5. I am going to eat a little bit more tonight :D

[drew]

Nice pullin fatty :D

[LiftingKid]

Nice pullin fatty :D

lol

My powerlifting gut is almost gone :(, I am going to freeze this winter if I don't bulk soon.

[POWERLIFTER87]

Good pulling. Easy 315 is nice.

[Coke]

Gonna breeze right through the meet at this rate.

[LiftingKid]

PL87-thank you

Coke-350 :)

SLDL-
135x8
155x5
185x5
205x3
225x3. kept at relatively low intensity and reps, just pulling for the feel of it

OH Press-super strict
barx10
65x8
80x4x6

superset with

Chins 4,3,2,1

Dips-
bw+20x2x8
bwx10x2x8

I was going to squat today but I aggravated my knee (just chondromaleatia sp?) so it clicks and rarely hurts past 45 degrees.

Weight:143.5. I was sick during the week, gaining now
Grade:B

[drew]

Nice work kid. Take some time and REST this week. I know it's hard. :)

[POWERLIFTER87]

So you're openner is going to be 315, then 350 is your second attempt or third?

[LiftingKid]

Drew-I wanted to do squats light on Monday :( This rest is killing me

PL87-I am going to go by feel, if 315 is easy, then I will do 350 for my 2nd.

[drew]

Dude, I know. I've been on active rest/recovery for weeks now and will probably still need a few weeks after the meet to fully recover. I just ordered some bands from EFS though, and I can at least start planning my new training cycle :)

[Coke]

This is the moment to kick back a little to get more rest and recovery...you should do fine regardless...nice effort.

[LiftingKid]

I weighed in last night at 146

At the actual time of the meet I was about 150

Openner-
315 easy

2nd-
330 smooth

3rd-
345 I GOT IT PAST MY KNEES TO THE LOCKOUT POSITION BUT COULD NOT PULL MY SHOULDERS BACK!!!!

4th-
SAME ISSUE

I am happy that I lifted with no injuries occuring. This meet made me realize that I need to really hammer the lockout at this point. That means power shrugs and rack lockouts. 165 for the December meet. Special thanks to Drew for helping me out.

[drew]

You did awesome today bro.

[Sidior]

Just read you competed as well in drew's journal, nice job bro. Those are some great pulls especially considering your weight.

[DumbellDude]

Nice lifting man. Congratulations on competing!!

[Stumprrp]

awesome job lifting kid!

[LiftingKid]

Drew-DumbbellDude-Sidior-Stump

Thanks. I really appreciate the support I get from you guys.

[Sensei]

Nice job! Competing for the first time is all about learning what you need to do to get better. I'm looking forward to reading about you pulling 4pps soon.

[drew]

I was trying to make him take 405 for his 4th. :D

[LiftingKid]

Sensei-I find that everytime I compete, no matter what sport, I learn what I need to do to improve.

Drew-lol

[Coke]

Great news about the meet, you went in there and took care of business!!

[Goodwinm]

great stuff man! awesome lift for your weight.

what was ur total?

[LiftingKid]

Thanks coke.

Goodwinm-Ideally I want a good lift for any weight.... :( All I did was deadlift, next meet in December I will do the push pull (my total was 330 lol).

[Goodwinm]

a good total for your weight class tho dude.
330 deadlift @ 140lb is 2.3 x BW. very impressive!

[POWERLIFTER87]

Great job at the meet. Nice 330 deadlift.

[LiftingKid]

Thanks Goodwinm and PL87

Today I feel horrible, I was sick yesterday and my left hamstring is spasming a bit. Should go away soon.

[Goodwinm]

hope it does man. Cuz i wanna see another beasty workout in here :p

[LiftingKid]

Beasty workouts start after this week's deload :)

Bench-
barx10
95x8
115x5. nice place to stop

OH press-
barx10
65x8
75x5
95x5. PR here
75x2x8

Dips-
bwx4x12

RC work

Weight:148
Grade:B

[Chubrock]

Awesome strength man. I'm almost at you're weight, but you've got slightly better squat and dead numbers. I hate you haha.

[Goodwinm]

good stuff! :)

[Coke]

The Kid ain't no joke and plans to raise up even more - :thumbup: ...good stuff man, nice deload session.

[LiftingKid]

Thanks Goodwinm.

Chubrock-My squat has not been 275 for awhile :( Ever since my first hip injury I have been fighting to get it back up there. I want to get 300 in a belt for Christmas.

Coke-I couldn't stand the deload anymore :)

Static Holds-7 sec hold at top
135x8
185x5 mixed 185x1 thumbless DO
225x3 mixed
275x1 DO
295x1 mixed
345x1 mixed
390x1 mixed (ran out of plates, will go out to get another set of 45's at Dick's)

Power Shrug-
225x3x6

Yates Row-
barx10 95x12
115x2x12

Weight:148
Grade:B+

[Coke]

Very good stuff all around, like them static holds bro.

[Chubrock]

Nice session LK. I've always liked Yates Rows, but have gone to close to a parallel BO row as of late. Pushin some nice weight though man.

[Goodwinm]

great static holds man. Real awesome! :)

[LiftingKid]

Static holds were fun!

Chubrock, I am doing the yates rows more for traps and rhomboids (a weak point of mine). Parallel rows are great for lats though.

Squat-
barx10
95x8
135x5
185x6. failure, wanted 8, hit pins on the eccentric could not recover (no belt)
185x8. 3 no belt, 10 sec rest pause, 5 belt

Close Stance Pause Squats-2 count
135x5
155x2x5

OH Press-
barx10
65x5
75x3
95x6. PR
95x3

Lateral Raise
12lbsx2x12

Calves and Abs

Grade:B+
Weight:148.5. A WHOLE 1/2 LB!!!!! YAY

[Chubrock]

So you're planning on moving up to the 165lbs class?

[LiftingKid]

Yup.

[Coke]

Nice deal with the pause squatting and overhead presses.

[LiftingKid]

Thanks coke. I will be able to go up in weight for the pause squats easily :)

I tried posting some pics in the pics section for some thoughts on what I should do right now. 2 responses (no definitive answers :( ) I need to know if I should bulk up straight to 165 and worry about a cut then (I will be a bit of a lard) or cut now (to 145 or something) and then go to 165. Also, what kind of dieting do you guys reccomend (carb cycling, etc.)? so here are the pics!

[Chubrock]

I say you slow bulk now. If you feel you're adding too much fat, just cut once you reach whatever goal you want. I'd add the weight slow though. My nutrition all year round is High Protein, Fairly High Fat, Low Carb.

[Goodwinm]

very nice workout man!
Goon on ya with the millies!

[Sidior]

Solid past few sessions. Looking good in the pics, lats seem to be a strong point, although that may just be the angle.

[POWERLIFTER87]

Nice PR on the militaries. My opinion is don't bother cutting until you get to 200lbs.

[Coke]

Looking good in the pics, lats seem to be a strong point, although that may just be the angle.

I felt that way too, nice overall though...and I also agree on doing a slow bulk - you should do fine no matter what.

[LiftingKid]

Slow bulk it is then. Thanks to all!!!

Bench-
barx10
95x8
115x5
135x1
150x3x2

CGBP-
95x8
115x8. stopped due to crackling in my right shoulder (no pain)

Chins-Palms away, short rest
bwx8
x5
x5

BB curl-MUAHAHA
barx10
65x6
60x8

Hammer curl-
25lb DB'sx2x8

Dips-
bwx20

The benching might have been a PR for volume at 150. I would like to know what is making my shoulder "crack" on the concentric (its a dull, quiet sound btw). Any ideas?

Cardio-4 rounds

Jump Rope 100 revolutions

8lb Sledge Hammer strikes 10 each side, 10 to the center

50m 75lb sandbag carry (various methods for each round)

Weight:147.5. judo yesterday burnt a ton of calories
Grade:B

[Goodwinm]

impressive stuff man!!
sandbag training is the ****!
I cant wait to get me some 200lb sandbags! :p lol

[drew]

Nice benching. The cracking is probably a rotator cuff impingement. Just do some RC stretching before you bench and eventually it will go away.

Your dad said you were going to get up to 275 by Christmas. Don't disapoint me now.

[LiftingKid]

Goodwinm-Sandbags own. I can't wait to see the carryover they have to grappling.

Drew-I would have to be rolled onto the lifting platform at 275 :D

Rotator cuff impingement :( At least I caught it early. Plenty of RC work it is.

[Sidior]

sledgehammer work and sandbags....sweet stuff

[LiftingKid]

Sid-Sledgehammer fries my grip

Deadlift-
135x8
185x5
205x3
225x1
285x2. belt, easy
235x8x3. speed deads, 4 sets no belt, 4 sets belt

Circuit-3 rounds w/30 sec rest between exercises

SLDL 185lbsx8
BB Row 100lbsx8. left my ego at the door for these and kept them strict

I enjoyed pulling again as this marks the beginning of my road to the December meet. I plan to add another exercise to the circuit for next week. Any suggestions (I only have 2 bars, lol ,so it would need to be something near my rowing or SLDL weight)?

Grade:B+
Weight:147.5. cooking a steak as I type

[Goodwinm]

Awesome deadlifting!

[POWERLIFTER87]

Nice pulling. I don't know what else you should do, but 30sec. is more than enough time to change the weight and then start your next set of w/e it is.

[Coke]

Great circuit training, going to town on them regular deads and stiffies.

[LiftingKid]

Thanks coke and goodwinm

PL87-I guess I am just too lazy to take off the 45's ;). I am thinking power shrugs or power cleans right now.

Squat-
barx10
95x8
135x5
155x3
195x0. pissed, no mental concentration, got in the hole and lost it
185x5. still pissed, wanted 8 with no belt
185x8. w00t it's about time!!! PR

Close stance Pause Squat- 2 count
165x2x5

Military Press-strict
barx10
65x5
75x5
105x3. PR I think

Full contact Twists

Still angry at my squatting even though I accomplished one of my goals today. Next week is 200x2x5 with no belt.

Grade:B
Weight:148

[drew]

Wow man, nice squattin.

[Sidior]

185x8...that is some high reps for squats, nice PR bro!

[Chubrock]

Nice pulling and squatting LK. Don't let me beat you though....

[Goodwinm]

nice squatting indeed!

[Coke]

Ace effort dude, we keep finding a way to raise up, don't we? - ;)

[LiftingKid]

thanks all

Floor Press-no arch or leg drive (legs straight)
barx10
115x5
135x5
145x3
155x1. not a very hard single, stopped here

Tried CGBP, shoulders still cracking

Biceps

I don't think I will be doing full ROM benching for at least a week. My knee's are also bothering me (cracking there too, no pain). Maybe GM's on Friday. Then a good 5 days off completely.

Weight:148
Grade:B-

[Goodwinm]

solid stuff man. Bummer to hear about the constant clicking an cracking. 5 days off will do the owrld of good. you doing light RC exercises before workouts?

[LiftingKid]

Yes, I do a full RC warm up.

[Stumprrp]

cool man floor presses are awesome but i dont really know how to get into position and im afriad to fail lol

[drew]

try doing some band traction work for your shoulders. it's doing wonders for me.

Also, try doing your close grips with a 2 or 3 board. you'll put less stress on your shoulders and still hit the tris hard.

[Sidior]

How did you do the floor press?

[Coke]

Drew's advice sounds solid...the floor presses do look difficult, good work.

[LiftingKid]

Stump-Using a spotter is a quick way to solve that problem, then again, most people at the gym are fools......

Drew-I started doing the band traction, my shoulders feel better :)

Sid-I set up the J-hooks in the power rack at their lowest setting. I had my spotter hand the bar off to me so I wouldn't lose tightness in my upper back. From there, I just moved the bar down until my tri's were on the floor,paused, and exploded up.

Coke-This was my first time doing them and they are pretty hard.

DE Lower

Box squat-below parallel box
barx10. no box
barx5. box from here
95x4x2. too light, I was just trying to get a feel for the squats
105x4x2. fast

Speed Deadlift-
135x5
155x3
205x6x1

RDL-
205x4x8

Full contact twist

I enjoyed today's workout. My knees were still cracking a little bit but I made due. I overcame the fear of injury I had for box squats.

Grade:B+
Weight:148.5

[Coke]

That is the way bro, overcome the fear and take those box squats on, lol...fine deads in there as well.

[LiftingKid]

lol

The first time I did them was when I hurt my hip, I didn't want a repeat of that.

I was researching good morning variations and I came across one where your heals are elevated slightly. I was thinking "this sounds dangerous". What are your thoughts?

[Coke]

I really cannot say for sure but if you're not feeling the need to elevate your feet on regular squats, then there be no need to do them on any other type of squat movement. All it boils down to is how your foot is structured.

[Sidior]

Nice workout. Good idea about the floor presses, gotta try those myself.

[drew]

Nice speed work kid.

The only things I would do with an elevated heel (from the standing position) are cleans, snatches, and Calve raises (of course, I would never do calve raises :D )

[LiftingKid]

Coke-Agreed. I don't think it is something I need to try, ever.

Drew-Calf raises>all :D :D :D

Thanks sid

MMA style Cardio

3 5min rounds

75lb sandbag shoulderx1 min
8lb sledge swingsx1 min
75lb sanbag zerchersx1 min
Hindu push-upsx1 min
Sandbag carry (various methods)x1 min

This left me in a heap on the ground. I would reccomend this workout for anyone looking to improve their conditioning.

[POWERLIFTER87]

Nice box squats and deadlifts. I dunno what all that other stuff is from today, but cool anyways.

[Coke]

Hellacious conditioning with the MMA crossfit $hit Kid, looks killer.

[LiftingKid]

PL87-That other stuff is the evil being called cardio *gasp* :)

Coke-YAY for crossfit!

DE Upper

shoulder traction/RC warm-up

Speed Bench-regular grip
barx10
80lbx8x3

2 board CGBP-
95x8
115x6
135x6.PR?
150x4.PR

BB Row-
barx10
95x8
105x8
115x8. PR for reps

DB Hammer Curl-
32.5x6
20x12

Rear Laterals-
20lbsx2x12

Minimal feeling of inflammation in the shoulders during benching. Overall, they have recovered nicely after a few days of rest.

Grade:B+
Weight:147.5

[drew]

Nice bench session kid.

[Sidior]

Two boards looking strong!

[Coke]

Nice work man.

[LiftingKid]

Thanks Drew, Sid, and Coke.

ME Lower

Concentric GM-off pins
barx10
95x8
115x5
135x3
185x3.loose belt for feel
205x3. PR
225x3. PR
245x3. PR, I had to fight for the last rep

Glute Ham Raise-from floor
assisted reps and negatives

Shrug-
225x4x5

Spread Eagle Sit ups

60lb PR on the GM! Don't know where that came from! Any ideas on how to effectively get the weight off the pins at the beginning?

Grade:A-
Weight:148.5

[Stumprrp]

very nice GM's man! not very far from mine lol

[Sidior]

Concentric GMs are alot of fun, sweet PR bro.

[drew]

Really nice GMs kid. On the really heavy ones, I'll get a little knee/leg drive into it just to start it off the pins.

[Coke]

Great final sets there with your GM's, sweet pr's

[LiftingKid]

Coke-Sid-Stump

The gms were killer.

Drew-Leg drive it is.

10 burpees
2 pull ups (palms away)
10 push-ups
10 squats

As many rounds as possible in 20 min.

I lost count of rounds somewhere around the 10min mark.

[Coke]

Good deal with the crossfit type rounds man - damn if you weren't really into them, lost count and all, lol.

[Chubrock]

Nice GMs. I'm still not gonna let you out squat or out dead me haha.

[LiftingKid]

Coke-I was about to "toss my cookies" at the 10 min mark. I could barely continue let alone count.....lol

Chubrock-I'll let my lifting do my talking :)

thanks guys

ME Upper

2 board bench press-
barx10
95x5
115x5
135x3
155x3
170x3. PR
180x2. PR but I wanted 3
180x2.

Incline DB tate press-
37.5lbsx3x12

DB Hammer Curl-
37.5lbsx3x6. PR? (who cares...lol)

Front Plate Raise-new exercise
25'sx2x10
10'sx15. for fun

My triceps and lats were sore from cardio I did yesterday. I sucked it up and got the PR's I needed to achieve. I didn't do any lat work today due to the aforementioned soreness. Expect much bigger weight moved next week.

Weight:151. YAY
Grade:B+

[drew]

That's a nice 2-board Seb. Good job.

[Coke]

Good 2-boards bro, fine stuff throughout.

[POWERLIFTER87]

Hey...I care about hammer curls. Those are one of my favorite lifts.

Great work on the gms and benching.

[LiftingKid]

thanks guys

PL87-Thanks. On the hammer curls it was more the weight that I was using that warranted the "who cares". It's pathetic how 37.5lbs is enough to require anything less than strict form.

DE Lower

= box squat-
barx5
95x3
115x3
125x8x2

Speed deadlift-
135x5
185x6x1

RDL-
225x8
235x3x8

Spread Eagle sit ups

Grade:B
Weight:150

[Chubrock]

Strong RDLS. How low are you going with them, right below knee cap?

[LiftingKid]

Strong RDLS. How low are you going with them, right below knee cap?

I go just a little bit lower than that, upper shin.

[Sidior]

Nice weight gain and 2 board!

[Coke]

Very nice job on the box squats and deads.

[LiftingKid]

Thanks coke and Sid

DE Upper

Speed Bench-4 grips
85lbsx8x3

2 board CGBP-
95x6
115x6
135x5
150x6
155x2x6. PR

OH press-
barx10
65x5
95x5. stopped here with OH press, back wasn't feeling great supporting weight overhead.

One arm t-bar row-
barx10
bar+25x8
bar+35x3x6
bar+25x8

BB curl-
barx10
65x8
60x8
55x5

Grade:B+
Weight:151

[drew]

Strong pressing kid. Nice.

[Goodwinm]

good pressing man!

[Coke]

Sure did a lot of work, stepped up the volume some...fine pressing pr with the 2-boards.

[Chubrock]

Nice 2 Boards man. Looks like you're almost bigger than me now.

[LiftingKid]

thanks goodwinm and drew

Coke-Yup. The plan is to keep upping the volume little by little.

Chub :)-I think I am bigger than you

Week I ME SQ/DL ME Bench DE SQ/DL
Week II DE Bench ME SQ/DL ME Bench
Week III DE SQ/DL DE Bench ME SQ/DL
Week IV ME Bench DE SQ/DL DE Bench

The above is my new 3x a week outline. Much more balanced than the one I have been doing.

ME Lower

Concentric GM-
barx10
95x8
135x5
185x3. belt from here
225x3
250x3. PR
275x3. PR
285x0. nothing left

GHR-
assisted reps and negatives

Hanging straight leg raises

Grade:B+
Weight:153. food is good

[Stumprrp]

your like me man, over powering lower body strength :D sick sick gm's

[drew]

Dude, really strong on the GMs. Nice work.

[Coke]

Damn good pr's on the GM's Seb, huge numbers for that movement.

[POWERLIFTER87]

Nice PRs on the GMs.

[Sidior]

Sweet GMs, I like the new split.

[LiftingKid]

Thanks guys

I had a crappy ME Upper session Wednesday as I was sick but tried to workout anyway

DE Lower

= box squat-
135lbsx8x2

Power clean-for fun
65x2x1
95x1
105x1
115x1
130x2x0
130x1 :) PR

Abs

Olympic moves are enjoyable. I will include one oly movement every DE Lower.

Weight:151.5
Grade: B+

[Coke]

You're totally hooked when you're just doing $hit for fun, lol - :D...nice stuff with the box squats and power cleans.

[LiftingKid]

Lifting is so addictive.

DE Upper

Speed Bench-3 grips
70lbsx8x3

Rack Lockouts-equivalent to a 3 board
95x8
135x5
155x3
185x6.PR
205x6.PR

T bar row-
1 platex8
2 platesx8
2 plates+25x5. PR
2 plates+35x3. PR

BB curl-
65x8
70x4

Lateral Raises-
20lbsx2x8

Good session today.

Grade:B+
Weight:153.5

[Stumprrp]

it is my friend, nice workout, is your diet dirty like hte rest of the PLs on this board? ya bastids :D

[drew]

Nice lockout strength kid!

[Clifford Gillmore]

Very nice sessions here LK, I need to keep more tabs :)

[Chubrock]

Strong session man, but now that you're bigger than me, I'm going to start making fun of you when I outlift you. JK bro haha.

[Coke]

More pr's in the mix, awesome dude.

[LiftingKid]

Hello Risk!

Stump-It's pretty dirty, I just downed some beef with broccoli and dumplings and I'm still hungry.

Chub-Or I can just outlift you *gasp*!

Thanks Drew+Coke

ME Lower

Below = box squat-
barx10
95x5
135x5
185x3
225x3. belt from here
245x3. PR for box squats
255x1. the prior triple sapped a lot of energy, stopped here

SLDL-
135x5
185x5
225x5.belt
275x3.

Floor GHR-
4 negatives
Assisted GHRx3

Side Bends

I have never gone that heavy on box squats before. I used almost all I had on the 245 set and I believe that I had a lot more in me for singles.

Grade:A+ (edited from B+ :) )
Weight:153

[drew]

Dude, PR on box squats = A+ workout. Nice.

[LiftingKid]

*Changes grade of workout* :)

[Coke]

Good stuff, upgrading your effort is sweet, lol - :D ...A+ it is man.

[LiftingKid]

Lol coke.

I went to train at Southside tonight with Drew and everybody. Although the numbers I put up tonight were less than desirable, I learned a lot about benching.

[DumbellDude]

box squats and slds look realy strong man!

[LiftingKid]

Thanks DD.

Today I almost began a very evil cut. I had less than 30 grams of carbs the entire day and felt like crap. Then, I thought of Stump's dieting horror story and threw the diet out the window. 165 here I come!

[DumbellDude]

Today I almost began a very evil cut. I had less than 30 grams of carbs the entire day and felt like crap. Then, I thought of Stump's dieting horror story and threw the diet out the window. 165 here I come!
:thumbup:

[Stumprrp]

Thanks DD.

Today I almost began a very evil cut. I had less than 30 grams of carbs the entire day and felt like crap. Then, I thought of Stump's dieting horror story and threw the diet out the window. 165 here I come!

woot!

[drew]

You're forbidden to cut until you're carrying at LEAST 200 lbs.

[Clifford Gillmore]

Same goes for you drew until you hit SHW.

[LiftingKid]

YAY for not cutting!

However, a cut may be in line come April or so, after I hit 175/fat is too much.

DE Lower

Box squat-
115x8x2

Speed dl-
205lbsx6x1

Clean-
65lbsx1
75x1
95x1
115x4x1. kept trying it until I was satisfied with my ability to get under the bar.

Floor GHR-
negative+assisted repx2x3. these were brutal
3 slow negatives

Abs

I am noticing big improvements on the floor GHR. I can maintain tension much longer, my goal is to be able to do one unassisted rep.

Weight:152
Grade:B

[Sidior]

You're forbidden to cut until you're carrying at LEAST 200 lbs.

:withstupi

Nice DE day bro!

[Coke]

Nice DE day bro!

No doubt, nice effort.

[LiftingKid]

DE Upper

Bench-3 grips
85lbsx8x3

3 board-
95x5
135x5
155x3
185x3
205x1.didn't mean to do a single here, it felt out of place so I stopped
185x3x5

OH press-
barx8
65x5
95x2x5

pull up-palms away
x6
x6
x4

right bicep tendon and left rhomboid were sore today. Hopefully they will be better for ME box squats on Friday. Then, I do a deload.

Weight:152.5
Grade:B-

[Stumprrp]

pressing is getting good man! that 155 should be shattered

[Coke]

Lots of pushing sets, always doing very well bro.

[LiftingKid]

ME Lower

= box squat-
barx5
95x5
135x5
185x3
225x1. belt
265x1
285x0.lost tension when I sat on the box
285x0.maintained tension but I could only get it up a few inches

SLDL-
135x5
225x5
275x3

Floor GHR-
5 negatives

Abs

I'm not happy about the box squats.....

Grade:B-
Weight:151

[Coke]

I know you were not too pleased with your final sets of box squats but it was a good effort overall my friend - ;)

[LiftingKid]

Coke-Thanks. I want 300+ by mid spring or early summer. Heavy ab and back work should make that happen.

Deload workout

Bench-
barx3x3
Working on maintaining a nice tight arch and keeping the weight in my palms.

75lb Sandbag workout-cardio

power cleanx3
pressx3
deadliftx3
bent over rowx3
zercher squatx3
30 sec shadowboxing

5 rounds

The above cardio work was way too easy. I am graduating to a 115lb+ sandbag. *goes to weigh the bag*

Edit:The bag is actually 103.5lbs

[Chubrock]

Sessions looking nice man. I'm still not going to let you outlift me.

[Coke]

Nice job man, sure got lots of stuff in the mix.

[DumbellDude]

nice lifting man - 300+ on box squats by spring is definately attainable. very strong!

[Sidior]

Nice job on the sandbag graduation!!

[LiftingKid]

Thanks guys!

Chub-It's only a matter of time.

Deload workout

= box squat-
105x8x2

Speed deadlift-
135x5
185x6x1

Zercher Squat-
barx5
95x5
135x6
155x6. PR I need to go heavy on these.....

Abs

[KevinStarke]

Zerchers are brutal, solid workouts man.

[Coke]

I agree, good deloading day dude.

[LiftingKid]

Thanks.

Bench-2 sec pause
barx5
95x5
135x1
155x1
165x1
170x1. I almost lost this over my face+my right elbow flared out :( 15lb PR

3 board-
185x3
215x0

BB Row-
barx10
95x5
115x6
135x5

Biceps and Plate Raises

I am very happy with today's benching.

Grade:A-
Weight:151

[Stumprrp]

very nice bench

[Coke]

Damn, that is nice to be able to jump up that way on the bench - great job overall with the effort bro.

[LiftingKid]

And the PR's keep on coming.....

Deadlift-
135x5
185x3
225x3
275x1. belt
315x1
345x1. +10lb PR

RDL-
225x8
245x8
255x10

Abs

I had a little bit left in the tank on the deadlift. I think that 365 will be in my reach for the meet on the 9th. I am also doing a judo competition on the 3rd, as a result, the plan for the next 2 weeks consists of good mornings, sled work, and DE movements.

Grade:A-
Weight:151

[Coke]

And the PR's keep on coming.....

Sure as hell are man, been pulling them pr's off with aplomb the past few sessions - :thumbup:

Wish you the best on the judo comp next weekend.

[drew]

Nice PRs kid. Don't forget to keep your hands under the bar!

[Chubrock]

Nice pulling man.

[KevinStarke]

Congrats on the PR man gettin stronger.

[Sidior]

Dead PR the best kind! Sweet work in here bro, you are kickin ass.

[LiftingKid]

Thanks guys

I am really busy right now (w/wrestling, judo, BJJ, and school) so I may not be posting as much. I hit up some gm's up to 225x5 and will do one last heavy upper body session tomorrow.

[LiftingKid]

Wrestling yesterday and today has made my shoulder feel like crap.

2 board-
barx5
95x5
115x5
135x5
155x3
185x0. didn't stay tight at all
185x1. ok set

1 arm t-bar rows-
barx10
bar+10x8
bar+20x8
bar+25x8
bar+30x8

Hammer Curl-
20x10
32.5x5
32.5x6

I need to get my shoulder to feel better for next weekend. But, with practice all next week except on Friday when I go up to the meet, it will be difficult. I am thinking I will do some speed pulls and speed benching Monday, then stop lifting until the meet.

[Stumprrp]

nice job LK

[drew]

Nice 2-board.

What numbers are you looking for at the meet?

[Coke]

Damn, you're gonna be one monstrous a$$ kicker if not already man...stay tight until the meet.

[LiftingKid]

Thanks coke and stump.

Drew-If all goes well this week, I want a 170 bench (matching my best in the gym) and a 365 deadlift (+20lb PR).

[KevinStarke]

Strong 2-boards man, wish I could join you guys at the meet I just came across some cash.

[LiftingKid]

Kevin-There will be plenty more meets. No rush.

Thanks for the support guys.

Meet Results:

Bench

Openner-150 3 white lights

2nd-160 3 white lights

3rd-175 miss

Deadlift-

Openner-315lbs 3 white lights

2nd-350 5lb PR

3rd-360 miss (got it above the knee.....)

Not a bad showing. I will upload some videos of my lifts tomorrow. Congrats to Drew for putting up very impressive numbers (I will let the suspense build by having him tell you guys about it).

[Coke]

No, not bad at all - glad seeing you take it on bro.

[DumbellDude]

Congrats on the results man. Good numbers. Will wait for Drew's results and vids.

[KevinStarke]

Great job man, you and drew both did well.

[drew]

You did a great job kid. Stayed focused and killed it. Nice work.

Thanks again for all your help and thanks to your dad for all his help.

[Sidior]

Nice lifts man, you and drew seem to be killing it recently at the meets. The vid you made for drew is ****ing awesome btw, hoping to see one of you soon.

[LiftingKid]

Kevin, DD, Coke-Thanks. *is not a man of many words*

Drew-Anytime. I also wanted to thank you for your help + support.

Sidior-Thanks. That vid took a long amount of time to do when it should have only taken 5 minutes. I had to search for a program to convert .vob to .avi so I could edit the footage (that was 2 hours...). Anyway, a vid of my lifts may be up this weekend.

DE Upper

Speed Bench-
75lbsx8x3

3 board-
95x5
135x5
155x3
185x6. +1 rep PR?

Yates Row-
95x8
115x8
135x8
135x6

Hammer Curl-
32.5x7
32.5x4

I was not satisfied with my strength today. All of the wrestling and stress from school is taking it's toll. I guess I just need to get more sleep and become more organized with my time. On a side not, at the first wrestling meet of the season (yesterday), I pinned my opponent in the 2nd period.

Grade:B
Weight:155

[Stumprrp]

good work with the workout and congrats on the win!

[KevinStarke]

Solid DE work man especially with all the stress you've been under.

[Coke]

You do have a lot on the table and deserve props for being dynamic as a whole...fine workout dude.

[LiftingKid]

Thanks Stump

Kevin and Coke-I am still trying to get everything sorted out.

ME Lower

Squat-
barx10
95x5
135x3
185x3
205x3
225x1
255x0
255x1.this should have been a triple

Hise Shrug-trying it out
135x10
185x8
205x8
225x8
255x8

Called it a day......

Once again, my strength sucked today.

EDIT:I just talked with my dad and he told me that I was so concerned with breaking parallel that I ended up going close to ATG on the set of 255.

Grade:C-
Weight:157

[KevinStarke]

It happens to everyone man, good effort regardless.

[Coke]

Awesome strength man...pound for pound can't be beat!!

[LiftingKid]

Kevin-Yeah, your right. It's just hard to go into the gym with full confidence I will lift some big weights and ending up having a horrible day.

Coke-Thanks dude.

ME Upper

2 board-
barx5
95x5
115x3
135x3
155x1
170x1
190x1. +5lb PR fast and smooth
195x0
195x0

CGBP-
barx5
95x5
115x5
135x7
145x3
135x8

Chin-up-
3x5

BB Curls and Lateral Raises

Good workout today. I really wanted that 2 board PR coming into this workout. Soon enough I will be benching over 200 (paused too :) ). Everything was near perfect on the 190 (arch, overall tightness, groove) which led to it being easy. I need to get my technique down 99% of the time so that I can get my bench even better.

Grade:B+
Weight:157