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redFury
02-20-2007, 06:17 PM
All,

I figured I would start posting here to help motivate myself even more to achieve strength gains. I'm 23 and have been around ~135 lbs @ 5'7" for the past 8 years. I've been lifting on and off for about that same timeframe, and 6 months ago I started training hardcore for powerlifting meets. I have a strong background in athletics, with soccer, basketball, and track and field done at the high school level. I was a state qualifer for track.

|-----------------------------------------------|

My goals are to get a lot stronger in my whole body. I'd like to work on explosive strength eventually as well. For the long term, I'd like to hit a 300 RAW bench @ <150, squat 350+ and deadlift 500, all RAW.

Current PRs: (updated 10/24/2007)
BW ~138
RAW: SQ-305 B-275 DL-435.4 C+J-175 S-135
Geared:SQ-345 B-280 DL-455

Guido
02-22-2007, 10:23 AM
Welcome to journal-land, my friend. You are already a great addition to the ILPL team and you're only going to get better. Gonna dominate those 148's soon!

LiftingKid
02-24-2007, 06:43 PM
Hello redFury! Impressive lifts, especially for the 132lb class. I look forward to seeing your progress towards those goals in the big 3.

redFury
02-27-2007, 09:41 AM
Monday Feb 26
Squats

135x6
225x3
HC 29 on
315x1
335x0
335x1

Box Squats
275x1 (no juice)

Leg Press
3ppsx8
4ppsx4

Trying to get back into things after my week off. I had no energy or focus for this workout. Hopefully ME bench will go better tomorrow.

LiftingKid
02-28-2007, 05:19 PM
Everyone has days like that in the gym. Just get the focus back for ME benching.

redFury
02-28-2007, 10:02 PM
Wed Feb 28th

BB Bench
135x6
225x2

3board - 38 Titan F6
275x3
295x3 (+2 r) easy
315x2 (+1 r) easy

2board
315x1 (+10) last two inches tough

full
275x1 (+10) easy!!

Dips
BWx10
45x8
90x6
135x4 (+1 r)
160x1 (+15) slow....

DB Overhead press
75x8
90x6

BW 133.8

Very pleased today... I had little energy but still managed a few new PRs. I had to cut the workout short however... next time I will do some lockouts and floor presses as well.

Chris Rodgers
02-28-2007, 11:07 PM
Strong pressing man. Congrats on all the PR's!

Coke
03-02-2007, 09:24 AM
Wow, you're on the ILPL team? - that's super, you'll do well in your weight class...solid leg work & pressing.

redFury
03-02-2007, 12:26 PM
Chris, Coke.... thanks for the support. I'm looking at USAPL college nationals right now in April... hopefully things will continue to go well.

Stumprrp
03-02-2007, 12:46 PM
awesome dips man

redFury
03-02-2007, 06:19 PM
Stump... thanks! I've really seen my bench shoot up with them.

Friday March 2

DL assist day

Rack Pulls (below knee)
135x5 no belt
225x8
315x3 belt
365x1
405x1
425x1
445x1 chalk
455x1 (+30)

Power Cleans
135x3
155x2
175x1
185x0 bad form
185x0 no energy

Row machine
80x8
100x10
120x6
120x6

Pull ups
super wide
bwx10
bwx10
regular
bwx10

GHR
50x10
70x8

DB Shrugs
100sx4 no grip
100sx1 terrible

BW 134.9 PWO

Great rack pulls today... I had a little more left on them (465ish). Very pleased that my grip is getting better. Been eating heavy before working out... glad my weight is holding up. Back will be fried tomorrow.

HeavyBomber
03-02-2007, 06:30 PM
Nice rack pulls dude. Fried tomorrow eh, yeah they'll do that to you. lol

Coke
03-03-2007, 08:31 AM
Sweet jump with those rack pulls, fine job overall.

redFury
03-03-2007, 09:27 AM
Coke, HB: Thanks... my grip has been an especially limiting factor lately. Hopefully it will keep improving.

redFury
03-06-2007, 08:44 AM
Monday March 5
Extra wide Squats
135x8
185x6
225x4

13" Box
245x2 (surprised me how heavy it felt)
225x4
235x4
245x3

14" box
245x3 (legs and hips aching)

SLDL
135x8
135x8
225x4

Leg Press
2ppsx8
3ppsx5
4ppsx5
4ppsx5

Body was still torn up from DL assist last friday so I tried to do an assist day for Squats. This is the first time in a few months I've done box squats without the suit bottoms on. Though I've gotten better, clearly I need to hit this hard as my fail point on squat is still at the bottom. Oh, and I hurt today :D

McIrish
03-06-2007, 08:22 PM
Geez, RF, when I first saw your sig I thought you were making up those stats, but those are really impressive numbers! You're not at U of I, are you? I grew up on the south side of Chicago and live in the northwest burbs at present, and everyone and their mother I know from out this way headed down there.

Rack pulls at 455 at 130+ bw? Damn, nice numbers.

redFury
03-06-2007, 08:59 PM
Geez, RF, when I first saw your sig I thought you were making up those stats, but those are really impressive numbers! You're not at U of I, are you? I grew up on the south side of Chicago and live in the northwest burbs at present, and everyone and their mother I know from out this way headed down there.

Rack pulls at 455 at 130+ bw? Damn, nice numbers.

LOL... np man. Thanks for the kind words. Yeah, I go to U of I right now and actually am a member of the pl team down here.

Guido
03-06-2007, 10:14 PM
Wow, you're on the ILPL team? - that's super, you'll do well in your weight class...solid leg work & pressing.
Yep, and he's one of the strongest 132 lb'ers I've seen! Already at double bodyweight raw bench and 3xBW deadlift!

Guido
03-06-2007, 10:17 PM
Geez, RF, when I first saw your sig I thought you were making up those stats, but those are really impressive numbers! You're not at U of I, are you? I grew up on the south side of Chicago and live in the northwest burbs at present, and everyone and their mother I know from out this way headed down there.
I thought you were in China? :confused:

Which NW burb are you in? My wife is from Park Ridge and we go there all the time. BTW, I lift with Illini Powerlifting, too, and I know redfury. I can vouch that he really is that strong, too.

redFury
03-07-2007, 08:12 AM
BTW, I lift with Illini Powerlifting, too, and I know redfury. I can vouch that he really is that strong, too.

Well there's one person anyways... haha. I'm planning on getting a camera in the next few days since I'll be in Florida this weekend. I'll have to post some vids of my lifts eventually.

Coke
03-07-2007, 08:26 AM
Them were some great squats...leg day in general was sweet.

LiftingKid
03-07-2007, 05:21 PM
Hurt is generally what I think the day after rack pulls at above 400lbs....lol

McIrish
03-07-2007, 05:38 PM
I thought you were in China? :confused:

Which NW burb are you in? My wife is from Park Ridge and we go there all the time. BTW, I lift with Illini Powerlifting, too, and I know redfury. I can vouch that he really is that strong, too.

5'7 and 130+ lbs and pulling 400+... that is so ridiculous. Cornfed beasts, the lot of you! I'm back from China and I'm in Buffalo Grove at present. Park Ridge is a really nice place, I've been there a bunch. I have family nearby.

Who do y'all compete against in PL? Hey, I heard you guys have to ditch the mascot?? Lame.

redFury
03-07-2007, 09:59 PM
Wed March 6
Bench day

BB Bench
135x8
225x2

38 F6 on
2board
275x3
285x1 (no pop)
285x2
295x1

Full press
280x0 (terrible and misgroove)
280x0 (steady lift 95% up.. couldn't lock out last inch)

Pin presses
~12" above
275x3
315x3
365x0 (moved an inch)
335x2
~8" above
225x3
275x3
295x3

Out... took 1.5 hours to do all that (had to wait on the squat rack). Bad day in the shirt... last week was way better. I'm starting to feel confident, but that last 1-2 inches I still am having problems with.

redFury
03-07-2007, 10:02 PM
Who do y'all compete against in PL? Hey, I heard you guys have to ditch the mascot?? Lame.

Our team typically does WABDL meets... most people will be doing the meet in Collinsville in a few weeks. Smaller groups of people lift APF and USAPL. And the chief is still the mascot, he just can't perform or something. Weird...

Coke
03-08-2007, 05:43 AM
Good pressing dude, thorough work on the bench.

redFury
03-08-2007, 07:12 PM
Coke: Thanks man....next week will be hardcore full pressing.

All, I'm out in Florida until Monday night.... I'll catch up with you all then.

redFury
03-14-2007, 11:04 PM
March 14

Bench
135x10
175x5
205x3

38 F6 on
2bd
265x2

full
265x0 (forced touch then out of groove)
275x0 (out of the groove)
265x1
275x1
280x1 (+5) (slow but got it)
280x0 (fantastic pop but couldnt finish it)

Dips
BWx10
45x8
90x6
135x3

Close grip BP
135x10
185x6
205x2 (hard)

out... kinda bad day in the shirt. I didn't eat well before hand. I'm still trying to learn the groove... very glad im getting good pop out of the shirt. I still might hit that magical 300 in a few week if I hammer the top end.

Coke
03-15-2007, 06:13 AM
Damn bro, true to your word - you were hardcore with it, nice job.

McIrish
03-15-2007, 02:36 PM
damn, close gripping 200+? Nice work, fury. Go get some points for the illini what whaaaaaaaaat.

redFury
03-18-2007, 07:08 AM
So I hurt my shoulder on wednesday... it still hurts so I'll be laying off the weights while it heals up. Kinda not happy about missing so many DL and SQ workouts.

LiftingKid
03-19-2007, 08:14 PM
Sorry about the shoulder. Maybe do some light stuff to stay in the game if you feel up to it.

redFury
03-20-2007, 05:03 PM
LK: I'm all about getting back in the game... I seem to be missing a lot of workouts lately. Traveling can do that to a man... spring break and all :).

Some back, legs, and shoulder rehab day.... no belt, chalk, or gear

5 lb shoulder exercises (military, extensions, rotations)

Rack pulls above knee
135x5
315x3
405x1 (grip)
365x2 (grip)

// Squats
155x6
185x5
185x5
225x4
245x2 no belt PR

Shoulder still aches when lifting overhead... pain seems to located in anterior area. I think it will come back with time... I just hope its not a stress fracture or anything. Other than that... decent first leg/ back workout in two weeks.

Coke
03-21-2007, 06:07 AM
Time seems to heal most injuries bro...good squat pr and rack pulls.

Stumprrp
03-21-2007, 10:56 AM
solid work red!

McIrish
03-22-2007, 02:39 PM
Damn fury, keep up the solid efforts. How long have you been into powerlifting? It's not a sport that everyone plays instead of T-ball or AYSO soccer, y'know?

Guido
03-22-2007, 03:07 PM
Nice squizzats, man. Stinks about the shoulder still giving you trouble!

redFury
03-25-2007, 11:12 PM
Coke, Stump, Guido... thanks for the support! My shoulder is still on the mend, but hopefully I can do a light bench/ shoulder day this week.


Damn fury, keep up the solid efforts. How long have you been into powerlifting? It's not a sport that everyone plays instead of T-ball or AYSO soccer, y'know?

I did about 3 months of PL in highschool (6 years ago) and started back up last Sept. I did soccer, bball, and track+field while I was in high school... weight trained for those and enjoyed it. Thats why I'm doing this today!!!

LiftingKid
03-26-2007, 04:34 AM
Get your grip up to par with the other elements of your deadlift. It is starting to be a limiting factor for me too.

redFury
03-30-2007, 09:09 PM
Squats Friday March 30

BB Squats
165x6 WU
205x5 Belt on
215x5
225x5
225x5
225x4

13" Box
235x1 Too dead tired for anything else.

I'm pleased with the almost 5x5 today... I really buried those squats. My shoulder is still on the mend, but thankfully it is getting better. Hopefully I can do some DL next monday or something :D.

Sidior
03-30-2007, 09:13 PM
first time dropping in but awesome strength bro

LiftingKid
03-31-2007, 07:09 AM
Good squatting. BTW, what suit do you deadlift in?

Stumprrp
03-31-2007, 08:40 AM
nice squatting man

redFury
03-31-2007, 10:30 AM
Sid, Stump... thanks for the support. I see my squats greatly improving in the next months.

LK... I'm not much of a man for gear but I own a Inzer Hardcore which I've used for DL once (when I hit the 430). I think it helps a fair bit but unlike squats and bench I don't feel like you have to train in the suit as much.

Coke
04-02-2007, 05:57 AM
Super work with the squats man.

redFury
04-02-2007, 11:04 PM
Bench workout tomorrow... slowly working my way back. Shoulder seems to be strengthening slowly... I was able to do some pushups today with little discomfort. If I can do 135 tomorrow for a few reps that would rock! Then Wednesday I'll do a 3x3 Squat workout followed by some rack squats and SLDLs hopefully.

redFury
04-03-2007, 10:14 PM
Tuesday April 3rd... Bench rehab

BB Bench
45x10
95x10
135x5
135x1 sharp pain... called it quits

Pulldowns, Rows

Shoulder presses with 15lb DB

Extensions with 5, 10 lb DB

DB Curls
35sx10x2

Out... not bad for first bench in three weeks. If things go well I hopefully won't hurt tomorrow. The twinge on the 2nd set of 135 went away, but I wanted to be safe. Can't wait to get back to really lifting again... will do squats tomorrow.

Coke
04-04-2007, 06:47 AM
Wish you well with the shoulder bro, I'm suffering the same plight…good deal on the active recovery work.

redFury
04-04-2007, 09:27 PM
Wednesday... Squats/Back

Squats
135x8
185x4 (belt on)
235x3
245x3
245x3

16" Box
225x6 (wayyy easy)
14" Box (at // )
225x5
225x5

SLDL
135x8
185x6
245x5 (easy but feeling a pull in my shoulder)

Shoulder rehab stuff

Done... the 3x3 wasnt too bad today and I prolly could have gone for more weight (255 on last set maybe). Didn't have any problem off the bottom and really buried them today. Next week I'll do some 3x1 and some rack squats.

FYI... I'll be fasting Thursday-Sunday so no workouts. I'll still try and keep tabs on y'all though. :)

LiftingKid
04-05-2007, 05:08 AM
Good squatting redFury.

I don't think I could ever fast from Thursday to Sunday.....

Coke
04-05-2007, 06:38 AM
Interesting to hear you're fasting…meanwhile, those are some real nice squats and stiffies dude.

redFury
04-10-2007, 05:04 PM
Coke... LK thanks for the support. Fasting went great... meaning I was painfully hungry for three days haha. Easter weekend overall a 10/10.

Tues April 10th - Bench/Shoulder Rehab day

Whew... he we go

BB Bench (slow and controlled reps)
135x10
135x10
155x10
175x8

Incline BB ss CG Inc BB
45x15ss45x15
45x15ss45x15

Pullups (slow and controlled)
Widex8
Closex8
Chinsx8

Machine Rows
60x10
80x10
100x6
110x4

DB seated Shoulder Press
22.5sx8 (shoulders aching)
17.5sx20
17.5sx20

EZ Skull Crushers
50x15

BW 132.9

Shoulders were wiped after Bench... few more workouts and I should be back up to benching hard again. Hopefully no pain tomorrow and we'll keep trying to get military back up to 100+ for reps. Might be a few more weeks.... peace!

Coke
04-11-2007, 05:34 AM
Session is looking nice, hope that bs is gonna finally clear up for you.

redFury
04-11-2007, 08:21 AM
Thanks Coke... pecs are incredibly sore which is great. But the best part is that I have no pain in my shoulder... just some light stiffness. I'm going to try and come back slowly... I'd really like to start DLing heavy again. Friday I'll hit heavy squats (maybe light DL), then either Sat/Sun I'll do some standing millitary.

Your shoulder doing ok too? You seem to have gotten most of it back

Sidior
04-11-2007, 08:46 AM
Solid stuff in here, especially after fasting.

Guido
04-11-2007, 09:50 AM
Sup, man. Thought I'd stop by again.

You going to Supper Club on Friday? (yes, we moved it to Friday)

redFury
04-11-2007, 10:25 AM
Guido... Thats the plan. I'm glad it got moved so that I can go! Down home country cookin sounds heavenly

LiftingKid
04-11-2007, 04:12 PM
Nice upper body session. Glad to hear your shoulders are feeling better.

redFury
04-13-2007, 04:26 PM
Friday April 13th... Squats + more

ATG squats
165x6 wu
205x4 (belt on)
245x2
255x2
265x2 (+1r)

Pause squats (no belt)
135x6
185x4
205x4 (+20)

Standing BB Military
45x10
65x10
65x10

Two hand Plate raises
10x10
10x10
25x6 (fine but self conscious about the shoulder)

Upright rows
60x10
60x10

EZ Curls
60x10
60x10
40x21 burnout

ABs

BW... 133.1

Yes... squats are coming along well. I didnt sleep much b/c I had a gig I was playing and got in late last night... only to wake up early. Didn't feel like I had tons of energy but my squats are moving up. Shoulder felt funny but held up with no pain the whole workout... might get back to 3 days a week starting monday. Can't wait to DL a little :).

Chris Rodgers
04-13-2007, 04:31 PM
Nice squatting man. You have any meets lined up?

Coke
04-14-2007, 08:06 AM
The squats are sweet, good workout overall.

redFury
04-14-2007, 09:14 AM
Nice squatting man. You have any meets lined up?

Thanks for the encouragement. As of right now, no meets in the immediate future. There is a meet in may I'd like to do, but I've got to get my DL and Bench back up. I love the gym and am satisfied with that until I get my shoulder healed.


The squats are sweet, good workout overall.

Thanks man... my legs have gotten significantly stronger. Workouts have seemed like crap with not enough volume and assistance with the big three... but then again I'm trying to rehab too. Next Friday I will do one rep max for my squats. I'm trying to get to 300... then on to 3pps.. followed by 2.5xBW. :D

LiftingKid
04-14-2007, 12:42 PM
I hear you on the deadlifts, they are addictive!

redFury
04-16-2007, 02:30 PM
Sunday April 15th... some GPP

Warmups
Two foot jumps at 9'3" Hoop x ~10
Missed dunk attempts x ~5
Narrowly missed oop dunk x 2 :D

Played some ball Sunday on an adjustable hoop... got initiated into explosive jumping again. Haven't done that for several years... encouraged by my shoulder holding up after being whipped around. I've only dunked on a 9' before...

McIrish
04-16-2007, 05:52 PM
Haha, awesome, I love the "explosive jumping" practice. Dunking on a 9' is still really impressive - lemme ask you a pointed question, though. I'm guessing you can't palm it (neither can I, and I'm a good two to three inches taller than you) so how do you dunk it? Just put it down? That's what I'm aiming for.

redFury
04-16-2007, 07:27 PM
I'm guessing you can't palm it (neither can I, and I'm a good two to three inches taller than you) so how do you dunk it? Just put it down? That's what I'm aiming for.

So I saw this video a few years ago of AI dunking in a game... I used this same two footed approach. I usually can get the ball in a decent position this way.

http://www.youtube.com/watch?v=LXpmEnTpOx4

Honestly I need another 10-12 inches on my vert before going on a full 10'... but who knows what I'm capable of.

redFury
04-16-2007, 07:32 PM
April 16th... DL day

BB DL
135x4x2 WU (mix in SLDL and DL)
225x3x2 WU (mix in SLDL and DL)
275x4 belt on
315x3
335x3
355x3 (had some left)

DB shrugs
65sx10
75sx10
85sx10
100sx4

GHR
BWx10
25x10
45x20 (+10r)

Rack pulls below knee
315x3 no chalk... grip gone

Shoulder rehab
Curls

BW 133.4

No bad... kinda pushed myself today with DL. First time with DL in a few months (I think). Shoulder is worn out from supporting... and I think my grip strength has gone down too. Still, I'm feeling ok... If I get 185x10 on bench wednesday I'll declare my shoulder 95% :D.

Chris Rodgers
04-16-2007, 08:08 PM
Nice pulling. What is your PR triple on those?

Coke
04-17-2007, 05:19 AM
Numbers are lookin sweet, strong as can be pound for pound.

redFury
04-17-2007, 07:47 AM
Nice pulling. What is your PR triple on those?

PR triple was forever ago... strongest I've ever been done I think 385x3. I've got to get back to doing rack squats and heavy Rack pulls/SLDL and I may get past 405x3. That the goal anyways.


Numbers are lookin sweet, strong as can be pound for pound.

Haha... thanks Coke. It feels great to be able to DL again... seems like I haven't lost too much in my two months off from it. Form was ugly, though.

Tomorrow is some bench... If I can get 185x10 that would be awesome :D.

McIrish
04-17-2007, 11:42 PM
Damn, Fury, you've got some awesome deadlift strength!

You'll have to keep me posted on your jumping workouts, too - it's a race to the basket for you and me, bro... its on like Donkey Kong. :)

redFury
04-18-2007, 08:20 AM
Damn, Fury, you've got some awesome deadlift strength!

You'll have to keep me posted on your jumping workouts, too - it's a race to the basket for you and me, bro... its on like Donkey Kong. :)

Thanks for the support man...

Heck yeah... lets make a race out of it. Before my workout on friday I'll take some measurements and see where I'm at right now. Then, next week ITS ON!! Anyone else wanna join in? Say, first one to gain 2,4,6 inches on their vert?

redFury
04-18-2007, 06:11 PM
Wednesday April 18th

Bench day (2nd in shoulder recovery)

BB Bench
135x10
155x10
175x10
185x10 (last one slow)

Standing BB military
45x10
65x10
75x10
85x9 - not bad... next week x10 for sure

Shoulder stuff
Oly form with bar

BW: ??

Heck yeah... hit my target set of 185x10. I'd say my shoulder is 90%... even better I don't think I've lost too much strength with my time off. I will keep upping weight and lowering reps slowly from here on out. I'll try 195x10 next week.. and maybe a few reps of 205 if I'm feeling great.

Guido
04-18-2007, 09:51 PM
Working on the vert, eh? Honestly I have no idea what mine is. I have a good 70 lbs on you, though, so you've probably got me there. I can only touch the bottom of the backboard on a regulation hoop, or about halfwy up the net. That means I have a long way to go to be ble to dunk!

Coke
04-19-2007, 05:40 AM
Happy you're healing up slowly but surely, time seems always to be key...good recovery work.

Freakish
04-19-2007, 08:31 AM
nice work on those BB milies, for being only 90% on your shoulder that was strong pressing. i like the attitude towards lifting here, ill try and stop by often.

McIrish
04-19-2007, 09:41 PM
Damn, that bench strength is ludicrous - keep at it, Fury!!

Alright, let's call this thing a race for, ummmm, say a solid 6 inches added on vertical. I'll race ya! ;) Let me know what you get tomorrow! It'll be good to have someone pushing me to get this. I can feel it man, it's our year to put one down.

redFury
04-20-2007, 06:49 PM
Guido, Coke, Freakish.... thanks for the support guys. I can't wait to be fully healed. The big 3 have really suffered on my time off... its nice to make progress again.

redFury
04-20-2007, 06:58 PM
Friday April 20 Squats

Dynamic stretching
Vertical testings stuff ... best standing jump 27"... goal is 33"

BB squats
135x6
225x2 (belt)
280x1
285x1 (+10) http://youtube.com/watch?v=jVio8HVORJU

Rack Squats 2" above navel pin 10
225x3
315x3
405x3
435x1
455x3 (+2r)

Legs are shot so...
"300" inspired pullups
BWx10
BWx10
BWx10

EZ Skull crushers ss CG bench
80x10ss80x6
80x10ss80x6
80x10ss80x6

DB Arnolds
30sx10
35sx10

DB curls
45sx5
40sx5
30sx5

BW 134.0

Big PR today for me... took a video just to verify I was going low enough. You can tell my back has lost strength as I kinda GM'ed it up. Slow but then again I may be good for 5/10 lbs more in a week or so.

Another big deal is the arnolds... I only could do 20s last week without pain and this week I might have gotten 40s. Glad I'm starting to get stronger again

Coke
04-21-2007, 07:45 AM
Truly excellent form on those squats, major props!!

Chris Rodgers
04-21-2007, 09:26 AM
Nice squat! Looked like you had more in ya.

redFury
04-21-2007, 04:46 PM
Truly excellent form on those squats, major props!!


Nice squat! Looked like you had more in ya.

Thanks guys... I think I'm finally starting to make some head way on 'em. I need to keep hitting box squats hard to hit my power out of the hole.

LiftingKid
04-22-2007, 08:16 AM
That squat looked good.

Freakish
04-22-2007, 08:54 AM
great form on that squat. the 300 inspiration on pullups?

redFury
04-24-2007, 10:41 PM
That squat looked good.

Thanks man... the video gave me confidence on my depth.


great form on that squat. the 300 inspiration on pullups?

300 pullups are like a mix between rows and pull ups. You kinda lay back more, and I can touch the pullup bar to the bottom of my chest usually. Kinda fun to do...

redFury
04-24-2007, 10:44 PM
Monday April 23rd

Deload day.

No belt SLDL
225x6
225x6

Shoulders

Grip stuff

Abs

Out... man I felt like crap.. and my friggin tris were still sore too from Friday!! Gonna take this week easy until friday (I'll do box squats, rack pulls, and some power clean hopefully)

Tomorrow I'll hopefully be going to the gym with this cute girl I've been dating the past few weeks... meaning I may be playing "Personal Trainer" for an hour or so. ;)

Coke
04-25-2007, 06:10 AM
Nice deload day man...even nicer playing personal trainer - :D

McIrish
04-25-2007, 09:39 AM
Geez, now THAT's a squat!! 285 is no joke, RF. Do you do it shoeless, too? It looked like you just had socks on. I tried that for a little bit but I still prefer having some good, old-fashioned bball shoes on for mental comfort. Keep at it, the weight's looking great in here!

redFury
04-25-2007, 10:49 PM
Nice deload day man...even nicer playing personal trainer - :D

Yeah not too bad... I really should bench this week though haha. I'm all about being a personal trainer for hot chicks... especially when they cook me dinner afterwards ;)


Geez, now THAT's a squat!! 285 is no joke, RF. Do you do it shoeless, too? It looked like you just had socks on. I tried that for a little bit but I still prefer having some good, old-fashioned bball shoes on for mental comfort. Keep at it, the weight's looking great in here!

I absolutely hate squatting in my bball shoes... the heel distributes the weight weird and I can do as much. Hence, all my squats and DL are done in socks until I can buy some chuck taylors (or equivalent).

redFury
04-26-2007, 09:37 PM
First of all, apologies my peeps for my lame log reading as of late. School is coming to a close and I'm crazy busy. Should be over in a few more weeks.

Bench/Shoulder rehab
BB Bench
135x6
185x6
205x6 (no energy)
205x5 (might have 1 more)

DB Arnolds
35sx10
40sx10
45sx10 (last 3 reps sloooow no juice)
50sx6 (maybe a few more in me)

DB Extensions, etc for rehab up to 20 lbs per... wooooot!

Felt terrible today... possibly because I spent the entire day in my office on the computer coding like the Engineer I am... only a few more weeks of this crap. Didn't eat anything about 7hrs prior to working out.

No real excuses though... weight was moving but slow. Got a good burn and I think I'm closing in on moving real weight again. BB military next Wed after a few 225 reps. Might try a 3x3.

McIrish
04-26-2007, 10:30 PM
Damn, those are still solid numbers, especially for "no energy." Hey, you're not an EE major @ U of I, are you?? My best friend from HS was (class of '05) and he was the first annual "Mr. Resistor", the male beauty pageant winner from the electrical engineering department... :zipit: I can only imagine the stiff competition he had to beat... you should enter!

Kiaran
04-26-2007, 11:16 PM
Damn, dude. You flew under that ****ing bar and setup your squat so god damn fast I thought you were in fast forward or something, lol! I mean, seriously, don't split your face open on that **** when you are loading :D As far as you form and depth: outstanding, bro! Nice work, keep em' coming.

Coke
04-27-2007, 06:02 AM
Moving along fine my friend, gonna be more monster when you get back 100%.

redFury
04-27-2007, 12:39 PM
Damn, those are still solid numbers, especially for "no energy." Hey, you're not an EE major @ U of I, are you?? My best friend from HS was (class of '05) and he was the first annual "Mr. Resistor", the male beauty pageant winner from the electrical engineering department... :zipit: I can only imagine the stiff competition he had to beat... you should enter!

Thanks Irish... I'm getting back finally I think. My shoulder was aching after the workout but it feels fine today.

Haha... I actually am a EE student out here. Funny that I never heard of it before... I'll check into it lol.

redFury
04-27-2007, 12:42 PM
Damn, dude. You flew under that ****ing bar and setup your squat so god damn fast I thought you were in fast forward or something, lol! I mean, seriously, don't split your face open on that **** when you are loading :D As far as you form and depth: outstanding, bro! Nice work, keep em' coming.

Thanks K! I like to "get jacked" before I try a lift... adrenaline rush if you will. I'm all about explosion... hopefully that will carry into my Oly/track training this summer.


Moving along fine my friend, gonna be more monster when you get back 100%.

I sure hope so man... I'm tired of all the big guys in the gym staring at me while I use 5 lbs DB for shoulder rehab. I'm gonna keep training RAW for awhile... maybe I can hit a miracle 275 by the end of the summer.

LiftingKid
04-27-2007, 03:46 PM
I can't go more than 4 hours without eating something during the day. Not eating sucks. Still, you put out a nice effort.

redFury
04-27-2007, 10:25 PM
Thanks LK... my eating habits the past few weeks have been bad.

Friday April 27
End of deload week
Lower body/back

BB Hang cleans
95x4
135x4

Powercleans
135x6
145x6
155x4 man they get harder with each rep

Front squats
135x4
135x4 I hate them haah

Hang Snatch
45xbunch
65x4
85x4
115x1 bit too heavy for my poor shoulder ;)

GHR (explosive)
45x10
45x10
45x10

DB Skull crushers
35sx10
35sx10
35sx8

DB Curls
45sx5
42.5sx5

DB Farmers walk
100sx1.5 length of gym

DB holds
100sx~20sec.... crappy left hand gave out

Out... I love snatch. Snatch is so much more enjoyable than cleans... hopefully in a few weeks I can do some powersnatch @ 135. I felt pretty explosive today... but more than 3 reps and I was dying. Resting up this weekend then back to some DL action... from here on out I will be trying to fix my grip issues.

redFury
04-27-2007, 10:35 PM
Oh... and this :D

http://sports.yahoo.com/ncaab/news?slug=ap-illinois-jordan&prov=ap&type=lgns

Bako Lifter
04-27-2007, 10:37 PM
Hmm... your power cleans are better then your hang cleans? I'm the opposite. I wish I could snatch 135, lol. Good workout Fury, I expect you to deadlift at least 415 next week.;) Edit* Raw.

McIrish
04-28-2007, 06:26 PM
Damn, your explosive Oly training blows mine to hell. Keep at it!!

Haha, and I expect you to be crowned the new Mr. Resistor for 2007! I'll have my buddy forward me their information if you want, lol.

Kiaran
04-28-2007, 08:53 PM
That looks like an exhausting workout, man. I hate front squats too, lol. Cleans are looking strong as well. Good luck with the Deadlifts coming up!

Coke
04-29-2007, 09:37 AM
Fine stuff, covered lots of ground with plenty of volume.

Bob
04-29-2007, 07:51 PM
Holy C_ap Batman (RedFury I mean)... awesome work on the OL's..
I can't believe you are only 134 lbs... how long have you been doing the OLs?? Have you thought about competing?

Keep it heavy!!

redFury
04-30-2007, 07:40 AM
Hmm... your power cleans are better then your hang cleans? I'm the opposite. I wish I could snatch 135, lol. Good workout Fury, I expect you to deadlift at least 415 next week.;) Edit* Raw.

I just did hang cleans to warm up... try to work on technique before moving on to something more compound. Oh, and I'll do my best today LOL... I'm having serious grip problems but I may do another 3x3 this week or below knee lockout... haven't decided yet.


Damn, your explosive Oly training blows mine to hell. Keep at it!!

Haha, and I expect you to be crowned the new Mr. Resistor for 2007! I'll have my buddy forward me their information if you want, lol.

Haha thanks man... this 6 inches will be hard to get I think.

Honestly, I may look into this Mr. Resistor thingy... sounds like the perfect thing to put on my resume... ;)


That looks like an exhausting workout, man. I hate front squats too, lol. Cleans are looking strong as well. Good luck with the Deadlifts coming up!

Thanks K! I miss doing high volume stuff... almost as much as I miss my strong grip. And to think I used to be able to hold 455 in my hands...


Fine stuff, covered lots of ground with plenty of volume.

Thanks for checking in Coke.. I will officially be done with school workout Wed so hopefully my focus will be a lot better.


Holy C_ap Batman (RedFury I mean)... awesome work on the OL's..
I can't believe you are only 134 lbs... how long have you been doing the OLs?? Have you thought about competing?


Thanks Bear! I appreciate the support.... I started noodling with cleans and stuff back in January. I'm looking to start rotating them back in... however I don't think I'd be very competitive right now. I'd most likely need to c+j 200+ and snatch 175+ to even come close.

redFury
04-30-2007, 08:01 PM
Thanks for all the support everyone!!

Monday April 30 - DL day

DL
135x6
225x4
315x1 (add belt)
365x3 back rounding a bit
375x3 (+10)
405x1 why not?
415x1 (+10) slooowww

SLDL
135x10
225x8

Push Press
95x10
115x10
125x8 shoulder holding up

25" box jump
Box to box x20
standing x 5 (stopped after I about fell)

Shoulder rehab
BB Incline
135x10
135x10
155x10

BW 134.4

Wow... I wanted to do a 3x3 today but I got greedy and went for it... set a RAW PR. My middle back needs some work, but my grip miraclously held up. Push press was ok but I need to do less reps... I wear out quick. Very pleased with this workout... I should be in good shape for my meet assuming bench continues to go well. I've videos of the 365x3 and 405x1 if anyones interested... or thinks I'm a liar haha.

Jaybird88
04-30-2007, 08:04 PM
Lookin MIGHTY, brotha! The DL's are sick. Keep it up, biggie!

Chris Rodgers
04-30-2007, 09:00 PM
That's sick to hit that PR after heavy triples! I'll watch the vids. :)

redFury
04-30-2007, 09:19 PM
365x3 http://www.youtube.com/watch?v=v0WTc1TljZI
405x1 http://www.youtube.com/watch?v=tglwOR2-u2I

My back rounds :( I know but otherwise pretty good. The 415 was really slow.

Chris Rodgers
04-30-2007, 09:25 PM
The way you locked out the heavier single bothers me more than the rounding. I felt you hyper-extended, which typically makes the legs bend. Have your coach/teammates watch you close next time. You want to throw those hips in, but end up straight up and down. When you pull back that far, it can tweak your back and make you bend the legs. Just lettin ya know.

I think you can pull 5 reps with that 365.

Coke
05-01-2007, 06:15 AM
Awesome numbers especially at your bodyweight.

redFury
05-01-2007, 07:06 AM
The way you locked out the heavier single bothers me more than the rounding. I felt you hyper-extended, which typically makes the legs bend. Have your coach/teammates watch you close next time. You want to throw those hips in, but end up straight up and down. When you pull back that far, it can tweak your back and make you bend the legs. Just lettin ya know.

I think you can pull 5 reps with that 365.

I totally agree... I've had some problems with this in the past. I'll definitely work on it... I had gone almost a month and a half without DLing and I've lost some stabilization and form I think. Thanks for the support... I've been watching some of your vids and your form is sickly consistent.


Awesome numbers especially at your bodyweight.

Coke that means something coming from a strong son of a gun such as yourself. I'm trying to get up to 450 and break the all time 132 record... maybe in a few months ;)

Jaybird88
05-01-2007, 07:19 AM
Thanks again for your help on the SLDL dilemna, Red. I have one more question though, is a Rack Lockout the same as a rack pull? If not, what's the diff?

Sidior
05-01-2007, 07:28 AM
Really nice pull. It seems you could even get a bit lower to start the pull, allowing more leg drive.

Bob
05-01-2007, 09:55 PM
Awesome lifting RF!!!
Couple of nice PRs too...

Keep it up man!!!!

Chris Rodgers
05-01-2007, 10:14 PM
Really nice pull. It seems you could even get a bit lower to start the pull, allowing more leg drive.

What's this leg drive you speak of? :windup:

Kiaran
05-01-2007, 11:14 PM
Dude, really strong lifts. My hat is off to you. I must admit though, watching how your back rounded and then how you hyperextended your lower back to lock out scared me a little. Don't F yourself up. I didn't think you pulled it that slow. Nice work!

McIrish
05-01-2007, 11:48 PM
Damn, now that's a deadlift. Solid numbers, RF - I agree with the peanut gallery here. The rounding was a little scary, but nothing that you can't work on during the coming month, and 405 is pretty freaking nasty. Huge grats on it bro.

redFury
05-02-2007, 06:40 PM
Sid, Bear, K, Irish... thanks for the support. That was my 2nd DL workout in two months... and to be honest my form is awful. It will come back soon I hope...

May 2... bench day

First of all... here are my list of excuses for the day:
5 hrs of sleep
Tea for breakfast+muffin
No lunch
No nap
Mental anguish as I finished up two classes
Shoulder still not 100%

Complaints aside... here we go :D :D

BB Bench
135x10
185x6
225x3 (some left for 4)
230x2 fail 3

BB standing military
95x10
105x8
115x6

Dips (feeling it out)
BWx10
25x10
45x10
65x10

Sprint time..
Dynamic stuff (cariokas, leaps, form running)
~40 yd accelerationsx2
40 yd sprintsx4 (last one 4.9 sec)

Man I'm slow.... first time doing sprints since I was 18!! I have certainly lost some quickness. Did these on the basketball court and tweaked my hammy on the last one. Seriously, I am out of shape! Can't wait till I bring my spikes back from my folks house next week. Then I'll head out to the track for some fun.

Bench went ok (see excuses above ;) ) ... shoulder is starting to feel 98%. Next week I may start a bench routine to get my full strength back.

Bako Lifter
05-02-2007, 09:55 PM
Excuses excuses, boo hoo. Lol, jk, but you still managed to get in a pretty good session. Are you doing anything in a shirt right now? I see you have some experience w/ them in your sig.

Coke
05-03-2007, 06:02 AM
What a load of bs - I was expecting to see some messed up numbers, lol.

redFury
05-03-2007, 08:00 AM
Excuses excuses, boo hoo. Lol, jk, but you still managed to get in a pretty good session. Are you doing anything in a shirt right now? I see you have some experience w/ them in your sig.

I had been learning a shirt before I got hurt... most likely I won't mess with it until I get my bench back up to 260+. My plan is to get my RAW boards up to ~335+ and then throw the shirt on.


What a load of bs - I was expecting to see some messed up numbers, lol.

Haha... Sorry Coke! I hate school so much that it puts me in a weird mood... thank goodness I'm done for the year. Yesterday went so crappy... that is until I got to the gym... then it went pretty well.

McIrish
05-03-2007, 10:25 PM
Dude, that's the price you pay for majoring in EE.... What were you thinking, honestly? :) At least take some solace in the fact that you probably can outlift everyone in your department, haha.

Oh yeah, nice bench in spite of your myriad excuses... tea for breakfast? That's elementary.

LiftingKid
05-04-2007, 03:19 PM
OH strength seems to be pretty strong despite the shoulder.

*hates sprints*

redFury
05-07-2007, 08:26 PM
Dude, that's the price you pay for majoring in EE.... What were you thinking, honestly? :) At least take some solace in the fact that you probably can outlift everyone in your department, haha.


Haha thanks Irish... I like to needlessly complain from time to time. And yes, us ECE majors put up with so much crap... and to think I'm staying another 4 years :rolleyes:


OH strength seems to be pretty strong despite the shoulder.


Yeah shoulder is getting better... I need to remember each workout to work them hard to prevent injury. pre-hab, if you will

redFury
05-07-2007, 08:31 PM
May 7th... Squat makeup

My quad was tender on friday so today is a makeup... I'll try to do DL on friday

BB Squat
155x6
185x3
225x5 (belt on)
235x5
245x5 (+20) last one not too hard

12" Box
245x2 (quads done)

Push press (why not)
95x6
115x3
135x3
155x2 missed 3rd

Shoulder prehab

Out... hammie was bothering me a bit after the push press. I spent some time stretching and icing tonight when I got home. Squats are really coming along... maybe I can hit 300 soon.

Stumprrp
05-07-2007, 08:35 PM
245 x 5 is solid man, 300 is very close.

Jaybird88
05-07-2007, 08:36 PM
Good session, bro! I'm chasin ya on the squats :) Good call on the icing and rest. Keep it up!

Bako Lifter
05-07-2007, 08:36 PM
Nice squattin' Fury.

vrizzle
05-07-2007, 09:32 PM
Great squats, keep killin' it.

Chris Rodgers
05-07-2007, 09:41 PM
That's a large PR! Good work.

Coke
05-08-2007, 05:53 AM
No doubt man, really stepping to it on the squats.

redFury
05-08-2007, 01:26 PM
Thanks all... I think my squat is finally on the rise. Can't wait to try some heavier weight next week. My legs are absolutely fried today... the past two workouts have been brutal.

Today, hung out with one of my undergrad friends before they all leave for the summer. We hit up the upper body pretty well

Tuesday May 8

BB Bench
135x10
185x3
205x9 (+2r)

Incline BB Bench
155x5
175x5
185x5

Lat pull downs 3 sets
Rows 3 sets
upright Rows 2 sets

DB curls
35sx5
40sx5
45sx3

BW 136.4 getting fat :P

Not a bad after breakfast workout... pleased on the PR. I almost had a tenth too; its nice to see my bench back on the rise. Incline is improving with my shoulder strength. Still not 100% but the strength is definitely coming back.

Jaybird88
05-08-2007, 02:43 PM
lookin good! Yea, they are ATG and totally RAW. I have a Forever Lever, but right now I only use it on higher end Deads.

LiftingKid
05-08-2007, 02:48 PM
Breaking squat plateaus=awesome

Solid upper body session.

Sidior
05-08-2007, 03:57 PM
Nice squatting and pressing. Almost to 140 eh? Time to cut fatty :P

McIrish
05-08-2007, 04:11 PM
205x9?? Damn, that's awesome. I'm really jealous... do you live in an apartment or do you do the dorm+meal plan thing? Apartments in Chambana ftw.

Coke
05-09-2007, 05:24 AM
Fine benching and upper body sets in general.

Bako Lifter
05-09-2007, 10:57 AM
Nice inclines man, I think 185 might be my max on those.

redFury
05-13-2007, 03:45 PM
Sunday May 13th - Track work

Jogging warmup and stretching

Long jump form work
6 jumps ~16 feet

40 yards on the track
4@5.0 secs

First time long jumping in 6 years... I've got a lot of work to do. Form was terrible, no pop off the board. I used to do 20-21' consistently back in high school. I was really tired though... will do another workout in a week... some 100s and tons of long jump form work.

LiftingKid
05-13-2007, 04:54 PM
Good track work.

Stumprrp
05-13-2007, 06:05 PM
great track work man jumping and sprints cant be beat!! very impressive bench 205 x 9 @ 130 BW is nuts.

Coke
05-14-2007, 06:05 AM
Nice job out on the track my man.

redFury
05-14-2007, 12:00 PM
Monday May 14 DL + assist (belt only)

Rack Pulls (below knee with shoes on)
225x4
315x4 (belt)
405x3
425x1 (chalk)
445x1
460x1 (+5) Not too bad... little slow

Hang Snatch (rubber plates)
Warm ups
111x3
111x3

Power Snatch
111x3
131x1 (missed lockout on second)

Power Cleans
131x3
141x2
161x2

Pistols - New exercise (I believe that is the name)
BWx5 each leg
25x5
45x4

Done... 460 is the most I've ever held in my hands before! Very pleased about that PR... I may be closer to 450 equipped than I thought. No troubles with grip thanks to great bar with awesome knurling. I forgot how much I love kenney (gym I went to today... old style lifting gym).

That said, I didn't have the energy I would've liked to have for this workout. I am used to working out in the evening... but I will have to switch to noontime for the next month or so minimum.

McIrish
05-14-2007, 08:58 PM
Damnnnn, that's a sick snatch (haha, I love being immature), Fury. When you say pistols, do you mean pistol squats?? If so, holy crap bro, mad props. I can't even do a single BW pistol squat, I topple over from lack of balance long before I get to the bottom.

Bako Lifter
05-14-2007, 09:36 PM
Awesome rack pulls man, you should be able to smoke your old raw deadlift PR.

Coke
05-15-2007, 06:35 AM
Great session throughout bro.

Guido
05-15-2007, 07:28 AM
Sweet snatch! And yeah, the lifts were good, too.

redFury
05-15-2007, 11:14 PM
When you say pistols, do you mean pistol squats?? If so, holy crap bro, mad props. I can't even do a single BW pistol squat, I topple over from lack of balance long before I get to the bottom.

Yeah, pistol squats... balance definitely comes into play. These were hard but really fun. I'm sure with some practice you'll be able to do them...


Awesome rack pulls man, you should be able to smoke your old raw deadlift PR.

Haha... you mean the PR I set two weeks ago? I sure hope so!! I think that rack pulls below the knee give good carry over to DL.


Great session throughout bro.

Thanks Coke... I appreciate you stopping by! I gots to get me a heavier shoulder press like you!


Sweet snatch! And yeah, the lifts were good, too.

I <3 snatch a lot... that's all I will say about that. See ya Thurs bro!

Bob
05-16-2007, 08:18 AM
Awesome workout Red...
>3 times BW with those rack pulls... awesome...

Keep it heavy big man!!!

Guido
05-16-2007, 08:57 AM
I need to do some track work with you sometime. I haven't run in a few years now, so I'm a tad out of practice, as well.

redFury
05-17-2007, 06:33 PM
Thursday May 17 - Bench + Assist

BB Bench
135x10
185x6
215x5
225x5
230x4 (+1r) Last one slow

Standing BB military
95x8
115x6
125x3 (man these are still hard)

DB flies
30sx8
40sx6
50sx4

Ghetto muscleups (straight bar)
BWx6
BWx0 these are difficult

Dips
BWx10
45x10
45x10

BW 137.4 oh nos.... worked out on a full stomach

Bench is coming back!! I'd put myself ~255 on a max... I next week I'll do a 3x3 with a goal of 240x3. Hey, its no 245x6 (see Bako) but it will be another PR! Lifting is starting to come along again and I'm excited about it :) :)

Bako Lifter
05-17-2007, 07:26 PM
Uh-oh, somebody's catchin' up, haha.


Hey, its no 245x6 (see Bako)

^^^ Thanks man

Chris Rodgers
05-17-2007, 09:28 PM
Nice benching man. You are matching and/or beating my RAW bench @ 30 lbs less bodyweight! Very impressive.

Coke
05-18-2007, 06:02 AM
Nice benching man. You are matching and/or beating my RAW bench @ 30 lbs less bodyweight! Very impressive.

I hear you man, I'm impressed with dude as well - :thumbup:

Guido
05-18-2007, 10:10 AM
The muscle-ups were darn impressive, as well. I'd never seen anyone do that many before. I tried it after him (granted this was after deadlifting and snatches) but I couldn't even come close. Sometimes weighing 200+ lbs has its disadvantages.

Bako Lifter
05-18-2007, 10:34 AM
Hey Fury, what's a muscle up?

redFury
05-18-2007, 10:52 AM
CR, Coke, Bako... thanks for the continued support guys! Some long term goals for me are 225x10, 245x6, and 275x1. As my arch and lockout improve hopefully these will come.


The muscle-ups were darn impressive, as well. I'd never seen anyone do that many before. I tried it after him (granted this was after deadlifting and snatches) but I couldn't even come close. Sometimes weighing 200+ lbs has its disadvantages.

Thanks man... I got some good leg swing on those which really helped. I've also had some good practice on pullups... usually I touch the bar very low on my chest/sternum (instead of chin) which I think helps with these. There's no doubt in my mind with your strength you'll be able to do them with some practice.


Hey Fury, what's a muscle up?

Basically a pull up into a dip. This was my inspiration... Anthony doing some using rings (I just used a straight bar)

http://www.wannabebigforums.com/showthread.php?t=96137

redFury
05-18-2007, 06:24 PM
Friday May 18 - Squats

BB Squat
135x6
185x4
245x3 (belt)
255x3 (+1r)
265x2 missed 3 stuck halfway up (http://www.youtube.com/watch?v=iiEGXy8PArk)

beltless Front Squats
135x3
155x4
175x1 PR (bar sliding out of grip)

beltless Rack Squats 2" above navel
225x5
315x3
365x3
405x1 legs were fried couldn't break the 2nd free

Stretching
Shoulders

Man... Thought I would have gotten that 265x3. Turns out I was dehydrated b/c the lactic acid build up was getting to me on the 255 set. Anyhoo... progress is progress and I feel a lot stronger.

Edit: added video... I was wiped by 3

Chubrock
05-18-2007, 06:44 PM
Man you're strong. I hate you haha.

Bako Lifter
05-18-2007, 08:05 PM
I feel a lot stronger.

You're lookin' a lot stronger, that's for sure.

redFury
05-19-2007, 09:28 AM
Man you're strong. I hate you haha.


You're lookin' a lot stronger, that's for sure.

Thanks guys... I'm very sore today. My squats have always been the thing lagging in my lifting so hopefully it will continue to soar. I'd like to work in some GMs and box squats next time.

Being balanced is the real goal for myself... I know several people personally that are very strong in squats. One of them recently did 450 squat, 340 bench, 530 dl RAW at 165 at a USAPL meet. Another does 405, 250, and 500 RAW @ 165. I figure for myself I should get up to 350 raw on squats however long that takes.

Coke
05-20-2007, 09:12 AM
Killer day with squats, went at it nonstop - :thumbup:

LiftingKid
05-20-2007, 10:26 AM
Very nice squats.

redFury
05-20-2007, 03:24 PM
Sunday May 20th... @ the track

Warmups
40ydx1 @~4.9
100mx1 @ ~11.9
100mx1 @ ~12.2
40ydx1 @ ~5.1

ZpzFMWOu2TQ

Still very sore from squats... but was bored and wanted to run. Was going to do a 40-100-200-100-40 ladder but omigosh after running the first 100 I thought I was going to die. So I skipped the 200... good thing too. I ended up puking after the last 40. I can't believe how slow I am... best time was a 11.4 hand timed in the 100m. Still... loads of fun :)

LiftingKid
05-20-2007, 07:49 PM
:)

For some reason, I made a connection with monty python while watching that video.

good conditioning.

Bako Lifter
05-20-2007, 08:15 PM
Those are decent times man, nice work.

redFury
05-20-2007, 08:41 PM
:)

For some reason, I made a connection with monty python while watching that video.

good conditioning.

HAHAHAHA.... you are totally right about that. Nice :thumbup:


Those are decent times man, nice work.

Thanks bako... on those 100s I actually felt myself tiring about halfway through... sad. Hopefully I'll be having some of the ILPL team joining me in a week or so.

Bako Lifter
05-20-2007, 08:44 PM
Thanks bako... on those 100s I actually felt myself tiring about halfway through... sad. Hopefully I'll be having some of the ILPL team joining me in a week or so.

Ya man, I could tell in the 2nd 100 meter run. Still good times none the less. I think you actually just inspired me to start working on my sprints/jumps. I guess I'll start during the summer :thumbup:.

redFury
05-21-2007, 12:22 PM
Monday May 21st - Bench

BB Bench
135x10
205x3

RAW 2bd no arch
225x4
245x3 fail 4
255x1 fail 2
245x1

Tri Pushdowns
80x6
80x6
100x7

DB 1 hand overhead ext
25sx7
30sx7

Shoulder rehab

Worked out before lunch again... felt I was lacking energy. I still feel like my conditioning needs work... the reps would be easy and then I would fail. Also, my exercises have been too sporadic and I need to come up with a cycle and stick with it.

Bob
05-21-2007, 01:48 PM
I work out before lunch too... my best workouts seem to be around 11 AM.. but then again, I've already had 2 snacks and a meal by then...
6:45 - snack, 8 AM breakfast, 9:45 - snack
11 = usually great workouts..
but then again, I'm not dictated by the classroom... lol

Good workouts lately... keep it strong!!

Coke
05-22-2007, 05:44 AM
Any type of split you come up with will do you good bro...benching and tricep work looks nice.

LiftingKid
05-22-2007, 02:30 PM
How many meals have you had come workout time? Some GPP could help...

dblockspky
05-22-2007, 04:10 PM
Definitely nice work man, especially at that weight. Sorry didn't read the whole journal, you training for something with that running or is that just cardio?

redFury
05-22-2007, 06:45 PM
I work out before lunch too... my best workouts seem to be around 11 AM.. but then again, I've already had 2 snacks and a meal by then...
6:45 - snack, 8 AM breakfast, 9:45 - snack
11 = usually great workouts..
but then again, I'm not dictated by the classroom... lol

Good workouts lately... keep it strong!!

bear - its just the sheer fact that I wakeup/eat breakfast at 9, then go to the gym at 11am (its only open 11-1). When the other gym reopens in a few weeks I'll have plenty of energy. I no longer have classes, as us graduate students are in "summer research" mode. Thank for the support... I do what I can.


Any type of split you come up with will do you good bro...benching and tricep work looks nice.

Appreciate it man... I've been drawing up some plans the past few days. I'll be videoing my bench session thursday hopefully and figure out where all of my sticking points are.


How many meals have you had come workout time? Some GPP could help...

What? are you saying I'm fat? Seriously, thats just plain mean :P


Definitely nice work man, especially at that weight. Sorry didn't read the whole journal, you training for something with that running or is that just cardio?

Thanks a lot dblock... glad you stopped by. I've been doing the sprints/ oly stuff to start working on my overall fitness as well as explosion.

Chubrock
05-22-2007, 06:54 PM
Crazy two boards man. Awesome job.

redFury
05-22-2007, 07:04 PM
Tuesday May 22 - DL day

DL
135x6
225x3
315x2 (belt)
385x1
425x1 (http://www.youtube.com/watch?v=_YXTtj_ne6A) (+10)(chalk) Not too bad

Power Cleans
135x3
155x3
165x3 (+1r)

GHR
65x10
85x8
105x7

Full range pullups
BWx10
25x10

Isolated Row Machine
80x10

BW 137.9 :omg: Starting to think the scale is broken

I'm starting to feel overtrained a bit. I keep going into workouts pretty sore... like today my legs were still sore from Sunday. Still, a new raw PR... tried a new setup but the bar drifted away from me on 425. I've got some form work to do (leg drive)... 4 weeks until I compete at an APF meet in Chicago.

Also... my weight has really jumped and I'm not confident in my readings anymore. Last semester I never ate breakfast and ate a regular lunch before working out. Now I'm eating a big dinner, breakfast, regular lunch and a snack every day. I really would like to still be able to weigh in at 132.3 for my next meet. And does lactic acid build up weigh something? I feel like I have lots of waste product in my muscles the past few weeks.

Stumprrp
05-22-2007, 07:05 PM
dude, thats a rediculous deadlift.. AWESOME job

Bako Lifter
05-22-2007, 07:18 PM
Props on the PR man.

Jaybird88
05-22-2007, 07:40 PM
Lookin MIGHTY, rf! I'm chasing ya but you sure ain't slowin down :) Keep it up!

SupRsmall
05-22-2007, 08:25 PM
Gettin' a little too heavy there RedFury! ;) haaha

Impressive DL!

dblockspky
05-22-2007, 08:26 PM
That's excellent work man. I'm not too sure about lactic acid build up. I'm assuming that it's something that goes away as the day progresses after your workout since it's something that is produced every workout. You shouldn't be in too bad of shape for the comp. Even though you're above the weight you wanna go in at if you get rid of some water weight it might bring you down those 5 pounds that you need.

Coke
05-23-2007, 06:07 AM
Great session dude...not too much longer until the meet, stay on the mark to school them down there.

Cirino83
05-23-2007, 07:23 AM
Nice pulling man.

Sidior
05-23-2007, 09:18 AM
I just watched the squat and dead videos. Really strong bro. Your squat form is pretty solid! Your deads look like mine lol, a little lower back rounding eh.

McIrish
05-24-2007, 10:29 PM
Holy crap, RF, that's a dead. Nice work.

Hey, you're not doing a PhD there in EE, are you? Gah, what have you signed yourself up for? Crazy stuff, keep at it bro.

redFury
05-29-2007, 05:56 PM
Hey, you're not doing a PhD there in EE, are you? Gah, what have you signed yourself up for? Crazy stuff, keep at it bro.

Haha... believe me, I have no idea what I've signed myself up for. Luckily I enjoy it and I don't have any real work for another 9 months :D :D

Stump, Bako, Jay, SupR, dblock, Coke, Cirino, Sid... Thanks for the support. I took a few days off to recover my body before my final 4 week push to the competition. I'd like to hit a very special 450 RAW at that meet... my goal is a 1000 lb total. Ambititious, but if my squat and bench come along, it might be possible.

Tuesday May 29 Squats

CRCE againzzzzzz...

BB Squat
165x6
205x2 (belt)
235x4
240x4
245x4
250x4 (+5)

Bigger box (~18" ???)
225x3 getting nothing out of it

Little box 12"
225x3
225x3
235x3
245x3 (+1r)

GMs
Barx6
95x6
135x6
155x6
175x6 Held form on all set pretty well... first time doing them

Mile jog @8:28... legs completely done well before this

Extremely hot in that awful gym... squatting is always a pain there for some reason. Nonetheless, still a great start to my 4 week mini cycle. Hopefully my shoulder will be ok to bench tomorrow.

Organichu
05-29-2007, 06:38 PM
Impressive squatting.

Bako Lifter
05-29-2007, 06:39 PM
Nice work man, I wouldn't be surprised if you get that 450 with a lot left in the tank.

LiftingKid
05-29-2007, 07:21 PM
Strong deadlift from the last workout.

So your going to be lifting raw at this meet coming up?

lynnlynn7
05-29-2007, 10:29 PM
RF- What you don't love working out in a gym that's hotter than a 4 rat orgy in a wool sock???

Chris Rodgers
05-29-2007, 10:30 PM
Nice squatting. 12" is nice and low.

Stumprrp
05-29-2007, 10:33 PM
nice squats bro!

Coke
05-30-2007, 06:35 AM
Super squats and GMs, stay driven for that upcoming meet man.

redFury
05-30-2007, 08:28 AM
Nice work man, I wouldn't be surprised if you get that 450 with a lot left in the tank.

Thanks Bako... we'll have to see about that. If I can get my form fixed and strengthen my middle lower back I might have a chance.


So your going to be lifting raw at this meet coming up?

I will be lifting RAW... it's an APF meet up in Chicago. After that meet I'll be working in gear after that most likely.


RF- What you don't love working out in a gym that's hotter than a 4 rat orgy in a wool sock???

I don't think it was that hot... or nearly as disturbing haha.

Organichu, CR, Stump, Coke... thanks for stopping by and for the support. I hope really hammer my sticking point on squat the next few weeks. All I have to do now is hope that my crappy shoulder will heal so that I can bench a decent number.

redFury
05-30-2007, 09:18 PM
Wed May 30th... Bench

BB Bench paused
135x8 WU shoulder doing ok
185x2 still ok
225x3
235x2 fail 3
245x2
255x0 failed at 2board position... long pause though

DB Arnolds
20sx1 shoulders good
30sx1 good
40sx8
45sx8
50sx6
55sx5 had more but shoulder weakening

Shoulder rehab

So I guess I forgot to mention this before... my shoulder slipped out of socket again last wednesday. A very scary day for me... gave it an entire week of rest this time. The posterior region seems to be the only one affected however, and ibuprofen is doing the trick thus far. Very pleased with my paused benching today... I feel confident about hitting 250+ in 30 days. I'll let the shoulder heal more then start attacking the sticking points.

Bako Lifter
05-30-2007, 09:26 PM
Ouch, take care of that shoulder.

And what do you mean 250+ in 30 days? You could have done that today if you ramped the weights differently. Nice job Fury.

SupRsmall
05-30-2007, 09:36 PM
freaken shoulder injuries!!!
i really hope everything heals up for you

Coke
05-31-2007, 05:53 AM
Wow bro, wish you the best with that shoulder ordeal...props for even getting in there this week.

Sidior
05-31-2007, 11:21 AM
Ouch on the shoulder, real strong paused benching though.

redFury
05-31-2007, 11:33 AM
Thanks for the well wishes on the shoulder... It feels ok today (about the same as yesterday). In the past I've had problems with my energy level for bench after squatting in competition, so hopefully I can get things to work out better this time. If I can hit a paused 260 in 4 weeks (entirely possible) I should be good for 255+ in the meet. Gonna hit some boards and keep working at it.

LiftingKid
05-31-2007, 03:02 PM
Overall a good effort with the paused benching. Do you know exactly what is wrong with the shoulder? Rehab and prevention are key.

Guido
05-31-2007, 09:40 PM
I hear ya on the shoulder. I actually think I hurt my scapula a little bit after yesterday's ME stuff so I'm gonna take it easy on back tommorrow. I'm hoping to hit 300 on bench at the meet if I decide to do it raw.

That reminds me, I still need to register!

redFury
06-01-2007, 10:36 PM
LK, Guido... Shoulder is irritated though I don't know whats wrong with it. It seems to be getting better so whatever.

Friday June 1st DL

BB DL
135x6
225x4
315x2
405x3 (+2r)(belt) Ugly as sin... basically stiff legs video coming soon

Power Cleans
135x3
155x3
165x1
185xalmost

Rack Squats 2" above navel
405x3
455x3
500xnext time peeps

Awful workout but that 405x3 was nice. My form needs a lot of work... back is round terrible... no leg drive. These were stiff legs essentially.

Chris Rodgers
06-01-2007, 10:38 PM
Triple bodyweight for 3 reps is sick! Nice PR!

Bako Lifter
06-01-2007, 11:06 PM
Have you ever tried going sumo? 405 is awesome, even if your form was off.

Coke
06-02-2007, 07:54 AM
Nice job throughout bro.

redFury
06-03-2007, 06:01 PM
405x3 Video.... Very ugly I know. Form breaks down after each rep. I should have just reset each time. I'll be working on this in the future.

Q1kYk6nMNJ4

Chubrock
06-03-2007, 06:10 PM
Very sick pulling man, damn nice.

123 champ
06-03-2007, 08:26 PM
wow this is the first time ive ever checked up on your journal and im glad i did. your in my weight class so you know how it is to be small and lift heavy. good job with the deadlifts, but as you said, i recommend working on your form cause you don't want to hurt your back...i did and would have won 123 jr. nationals if i hadn't :whiner: .

also, i was wondering how you got your bench up so high? it's ridioulous lol. my raw touch and go max is like 190.

redFury
06-03-2007, 09:48 PM
wow this is the first time ive ever checked up on your journal and im glad i did. your in my weight class so you know how it is to be small and lift heavy. good job with the deadlifts, but as you said, i recommend working on your form cause you don't want to hurt your back...i did and would have won 123 jr. nationals if i hadn't :whiner: .

also, i was wondering how you got your bench up so high? it's ridioulous lol. my raw touch and go max is like 190.

I've got some ideas to fix my form... I have had zero back problems thus far. I'd like to fix form for mechanical advantage more than anything.

My bench got high through hard work... what you see is what you get. You can see the workouts I've done and tell what kind of things I've been doing. If you have specific questions though I can try and answer them. :)

123 champ
06-03-2007, 10:12 PM
I've got some ideas to fix my form... I have had zero back problems thus far. I'd like to fix form for mechanical advantage more than anything.

My bench got high through hard work... what you see is what you get. You can see the workouts I've done and tell what kind of things I've been doing. If you have specific questions though I can try and answer them. :)

haha fair enough. well just wondering, what supplements do you take, about how much do you eat each day and what do you eat?

btw sorry about all the questions. its just not often you find someone on the board as small as we are who train pretty similarly.

redFury
06-04-2007, 07:31 AM
haha fair enough. well just wondering, what supplements do you take, about how much do you eat each day and what do you eat?

btw sorry about all the questions. its just not often you find someone on the board as small as we are who train pretty similarly.

Not a problem man... one of the reasons I joined this site is to meet some other lightweights.

Truth is, I don't take any supplements at all... not even protein (I do however take a multivitamin). I also don't track my meal intake one bit... I never have and will only do so if I need to diet. Sorry I can't be more helpful... I'm not interested in gaining weight at all and only want to get stronger. If I could stay this size for the rest of my life that would be awesome :)

123 champ
06-04-2007, 07:59 AM
I'm not interested in gaining weight at all and only want to get stronger. If I could stay this size for the rest of my life that would be awesome :)

wow your just like me, except i gain weight for football season and cut back down for powerlifting. being small and strong is an awsome feeling cause most people look at you and think "what a tiny little dude" but inside you know you can take'em :hump:

well thanks for help and good luck with you training.

redFury
06-04-2007, 11:51 AM
123champ... thanks man.

Monday June 4 Bench/Chest (kenney lunchtime)

BB Bench
135x6
185x3
225x4 (easy... maybe I should try for reps soon)
230x4
235x4 (+5) fought through sticking point

Standing military
30xa bunch
70x10

Incline flies
30sx5
35sx5 then lost the bench while i got a drink

BB Decline
225x3
245x3

Shoulder rehab then outz...

I think the heavy 2 and 3 boards are really helping me... these weights shot right up today. Shoulder was very stiff today... I think the power cleans and jerking weight around makes it worse. I took some ibuprofen... I really need to get the joint tight again. I really want to be able to stay healthy enough for this meet in 4 weeks.

Coke
06-05-2007, 05:17 AM
Good stuff on the bench dude.

Bako Lifter
06-05-2007, 03:30 PM
235x4 (+5) fought through sticking point

Geez... goin up fast.

LiftingKid
06-05-2007, 03:43 PM
The 2 and 3 boards are definetly getting you stronger. I experienced the same thing.

redFury
06-05-2007, 10:45 PM
Tuesday June 5th... Squats

BB Squats
155x6
225x2 (belt)
255x2
265x2
275x2 (+10) First one high but I really buried the second one

Pause squats (1 sec pause)
245x5
255x4 (http://youtube.com/watch?v=uFyl009X1pc)
265x2 All huge PRs... first time I've kept track though

Pistol Squat burnouts
Right Leg x9
Left Leg x9

DB Curls
35sx10x2

Shoulder rehab

Umm... I'm an idiot. I fixed my squat form before doing pause squats and it completely changed the lift. Pause squats are a lot harder for my usually... and I set huge PRs today (20-30 lb). Anyways... I have very high hopes for my squat in the next few weeks.

redFury
06-05-2007, 10:51 PM
Geez... goin up fast.

You're too nice man... I really need to take videos though so that I can analyze my stroke and find sticking points.


The 2 and 3 boards are definetly getting you stronger. I experienced the same thing.

Its pretty absurd... These weights felt heavy but they shot right up. I've never had bench feel like that before. I think all my shoulder work is helping too.

Coke
06-06-2007, 06:10 AM
Man, that's total annihilation with them squats.

redFury
06-06-2007, 05:58 PM
Wednesday June 6th... Track Workout

40yd
4.66
4.66 (again? what are the odds)

40yd Race against fellow ILPL lifter - I won ;)

100m
11.86
11.78

Had my friend from ILPL run with me today... hopefully we'll have more come soon. I think these sprints add to my overall athleticism.. also builds recovery and my heart strength.

The times listed are the times he got me at using hand timing. I ran by myself on those... then I got to race him in a 40yd and won. Nice to be a little competitive with it :)

dblockspky
06-06-2007, 07:27 PM
You have decent speed going there. I'd win a race ;) but still a good time lol. Keep it up. Nice squatting yesterday as well.

123 champ
06-06-2007, 07:44 PM
just wondering, did you use stop watch or laser? if it's stop watch than that's not bad. if it's laser than damn good job!

redFury
06-06-2007, 09:51 PM
You have decent speed going there. I'd win a race ;) but still a good time lol. Keep it up. Nice squatting yesterday as well.

Thanks d... this was my third sprint workout in 5 years. I used to run 11.4 hand timed 100m in high school. Needless to say... I'm getting my speed back slowly. If you were around IL, I'd race you... just for kicks :).


just wondering, did you use stop watch or laser? if it's stop watch than that's not bad. if it's laser than damn good job!

Hand time = stop watch. I'll tape it next time and give an exact time... to the nearest .07 of a second anyways. Seriously though what would you expect after a hardcore squat workout the day before? Haha... I used to run the fastest 40 in my high school years ago. Maybe I can get it back... maybe.

Coke
06-07-2007, 05:20 AM
Not bad there with the sprints, keep on them guy.

123 champ
06-07-2007, 10:13 AM
wow thats awsome. definitely get a tape next time cause that'd be fun to watch.

Guido
06-07-2007, 11:01 AM
Wednesday June 6th... Track Workout

40yd
4.66
4.66 (again? what are the odds)

40yd Race against fellow ILPL lifter - I won ;)

100m
11.86
11.78

Had my friend from ILPL run with me today... hopefully we'll have more come soon. I think these sprints add to my overall athleticism.. also builds recovery and my heart strength.

The times listed are the times he got me at using hand timing. I ran by myself on those... then I got to race him in a 40yd and won. Nice to be a little competitive with it :)Nice. Those are very good numbers for not having sprinted much at all in the past 5 years. I think my best ever 40yd was a 4.8 in high school. I was smaller than you are now, though, but not nearly as strong. One day I'll go with you guys even though I know I'll suck!

TheLion
06-07-2007, 11:59 AM
man. you're pretty fast. do you play any sports?

redFury
06-07-2007, 12:53 PM
Thursday June 7... Tri/shoulders

Standing BB Military
65x8 wu
95x8
115x6
125x3 hard... sigh

Skull crushers
60x3 shoulders feeling bad so...

Tri pressdowns
40x10 easy
60x10
70x6
90x3 hard kenney's is way heavier than impe (maybe 2x?)

Shoulder rehab stuff

Dip burnout (arms break parallel on all reps... watched in the mirror)
BWx42 PR


Not bad... my shoulder is doing better but I need to baby it more. More rehab and less heavy stuff...

redFury
06-07-2007, 01:03 PM
Not bad there with the sprints, keep on them guy.


wow thats awsome. definitely get a tape next time cause that'd be fun to watch.

Thanks guys I'll try and tape them next week. My conditioning for them is getting better... I'd love to run a laser timed 4.7 - 4.8 soon.


Nice. Those are very good numbers for not having sprinted much at all in the past 5 years. I think my best ever 40yd was a 4.8 in high school. I was smaller than you are now, though, but not nearly as strong. One day I'll go with you guys even though I know I'll suck!

Yeah too bad I don't know how accurate they are (I didn't time them myself). I think the sprints are awesome and I'd love to get some other guys out there too... everyone has to start somewhere. It's a total body workout... :)


man. you're pretty fast. do you play any sports?

I was a state qualifer (barely) in track in high school... I also played soccer. I feel so slow compared to back then... :rolleyes:

LiftingKid
06-07-2007, 04:54 PM
125x3 strict is still good.

Dips where the arms break parallel would kill my shoulders....

POWERLIFTER87
06-07-2007, 11:12 PM
That's a whole lot of dips. Nice work.

Coke
06-08-2007, 08:33 AM
Completely laying off any shoulder work might help do the trick, just a thought...hope it clears up.

Guido
06-08-2007, 11:15 AM
Did you lift at Kenney?

Those BW dips are ridiculous! I might be good for 30, if that. Then again, I'm a lot heavier.

dblockspky
06-08-2007, 03:18 PM
Thanks d... this was my third sprint workout in 5 years. I used to run 11.4 hand timed 100m in high school. Needless to say... I'm getting my speed back slowly. If you were around IL, I'd race you... just for kicks :).


I'd definitely take you up on that. My best time in high school was an 11.2 but I was primarily a field event guy so I never really reached my potential for sprinting. I'd be scared to win though, you're probably diesel as hell and would **** me up after lol. Good luck rehabing that shoulder.

redFury
06-08-2007, 09:55 PM
I'd definitely take you up on that. My best time in high school was an 11.2 but I was primarily a field event guy so I never really reached my potential for sprinting. I'd be scared to win though, you're probably diesel as hell and would **** me up after lol. Good luck rehabing that shoulder.

Blah blah... so you're faster than me haha :P. I never reached my potential either... I went to a "hick" school so our coaching was awful. What field events did you do? I did long jump in high school and really enjoyed it.

redFury
06-08-2007, 10:04 PM
LK, PL87, Coke, Guido... thanks for the support peeps. The dips were a lot of fun... I didn't know I had it in me. I'm hoping these shoulder issues will be resolved soon.

Friday June 8th... DL

Rack Pulls below knee
225x4
225x2 form work
315x3
365x1
405x1
445x1
465x1 (http://www.youtube.com/watch?v=rcJBs6_Mh7g) (+5) trying to keep back straight (trying)

Machine rows
60x10
90x7
110x6
120x6

Shoulder rehab

BW 137.7 PWO


Body is exhausted from 5 days of strenuous exercise... I will really enjoy the weekend off. My legs were still fried from squats/sprints so I nixed the rack squats. I tried to work form today but still had some rounding issues... though I think it went better. I don't think I rounded nearly as much as I usually do. Next week I will do some SLDL.

Edit: I forgot to mention that someone told me today I should model for Abercrombie while I was weighing in... that made me laugh. ;)

Sidior
06-08-2007, 10:14 PM
Video not up yet, but those are some strong ass rack pulls. Nice work bro.

dblockspky
06-08-2007, 10:51 PM
Blah blah... so you're faster than me haha :P. I never reached my potential either... I went to a "hick" school so our coaching was awful. What field events did you do? I did long jump in high school and really enjoyed it.

lol i gotta do somethin to make myself feel better, you can do everything I can do plus more at 70 pounds lighter than me. I threw shot, jav, and did high jump. The fourth event I did was normally random so I'd end up throwing discuss sometimes or running the 100 or 200. My high school was a pretty decent school but when it came to track I couldnt comprehend how we only had two track coaches, a man and a woman, both under 5'9, both over 200 pounds.. neither looking like they participated in athletics in their lives.

Coke
06-09-2007, 07:59 AM
You work hard man, a couple of days rest is a good idea...solid rack pulls and all.

Bob
06-09-2007, 08:28 AM
Friggin' crazy rack pulls Red... 3.5 x BW... awesome... awesome..

Hey.. I went to hick school too.. the track coach could only understand long distance running... so all of our events and abilities besides the long runs sucked!! Us weightmen & jumpers & sprinters told him we didn't need to run a couple of miles during workouts... :p

Guido
06-09-2007, 09:10 AM
Pulls looked good, my man. What are you shooting for at the Summer Bash? 430? 440?

123 champ
06-09-2007, 10:48 AM
after looking at the pull and your previous workouts last week, i'd say you have a 450 pull in you after a good week's rest. as you said you still need to work your form. i'm still trying to fix mine too. if haven't already checked out my thread, this will help: http://www.wannabebigforums.com/showthread.php?t=97435

redFury
06-09-2007, 04:40 PM
Video not up yet, but those are some strong ass rack pulls. Nice work bro.

Thanks... I really feel like I'm getting way stronger. I'd love to hit the magical 450 in a few weeks...


lol i gotta do somethin to make myself feel better, you can do everything I can do plus more at 70 pounds lighter than me. I threw shot, jav, and did high jump.

Shot *and* high jump? Thats some versatility right there. And let me remind you that you bench and squat more than me.


You work hard man, a couple of days rest is a good idea...solid rack pulls and all.

I need the rest... almost as much as I need to drop a few pounds for this meet ;)


Friggin' crazy rack pulls Red... 3.5 x BW... awesome... awesome..

Hey.. I went to hick school too.. the track coach could only understand long distance running...

Thanks for the support bear... I'm hoping for great things come the meet. And seriously... these hick schools need to get some coaches haha. A 3 mile jog will not make you hurdle any better!! :D


What are you shooting for at the Summer Bash? 430? 440?

Umm... hopefully more than that. I haven't failed yet and if my form comes along possibly higher than 440. The national record is 453... but I'm not sure what I'll do.


after looking at the pull and your previous workouts last week, i'd say you have a 450 pull in you after a good week's rest. as you said you still need to work your form. i'm still trying to fix mine too. if haven't already checked out my thread, this will help: http://www.wannabebigforums.com/showthread.php?t=97435

Thanks for stopping by man... I've got some ideas to fix things. I'll have to read over that info as well.

redFury
06-11-2007, 06:22 PM
Monday June 11th... Bench

Paused BB Bench
135x6
185x3
225x1
245x1
255x1
260x1 (http://www.youtube.com/watch?v=CvITIaMvQOk) (+10) new PR for pauses
265x0 wiped... failed about 4 inches off my chest

3 Boards
265x3 pretty easy
275x2 fatigued
275x1 (failed 2) chest/shoulders done

DB decline flies
30sx6
40sx6
50sx6

Shoulder rehab... out.

Not a bad day... I'm really pleased with my ME pauses today. They felt strong... the should held up and I didn't have much discomfort. I think I'm right on track for my meet if I can stay healthy. I still have recovery/fatigue issues... my energy is zapped after a few sets of heavy pressing. I think its getting better though. I'm at the strongest I've ever been on bench for sure.

McIrish
06-11-2007, 07:11 PM
Hah, it just occurred to me that your name could be Redfurry instead of Redfury. Keep THAT in mind! :thumbup: furries.... ewww

Anyhow, those are some damn solid benches, bro. Keep it up! I'm back in journal-land so I'll keep coming around here.

EDIT: Whoa, you clean and jerk 175?? Nice.

Coke
06-12-2007, 05:31 AM
Smart concentrated effort(s), real nice job on the bench.

POWERLIFTER87
06-12-2007, 10:47 AM
I forgot to mention that someone told me today I should model for Abercrombie while I was weighing in... that made me laugh. ;)

LMAO.

Very nice rack pulls and benching.

Guido
06-12-2007, 11:22 AM
Nice pause benching. How did I miss that? Must have been too busy squatting!

redFury
06-12-2007, 12:31 PM
Hah, it just occurred to me that your name could be Redfurry instead of Redfury. Keep THAT in mind! :thumbup: furries.... ewww


Uh... thanks for stopping by. We will never speak of this again...


Smart concentrated effort(s), real nice job on the bench.

Thanks Coke... all I have to do now is lose 5 lbs before my meet.


LMAO.


I laughed too... I think he was joking though I'm not sure. I *like* to think I look pretty good. Anyways...


Nice pause benching. How did I miss that? Must have been too busy squatting!

Uh, yeah! Everyone just ignored me... it's like these things are expected to happen :redface: