The Rusty Hinge

[Rusty]

Jan 29

Speed bench with bands (double choked, about +110lbs total at lockout)
bar - 5
135 - 3,3,3,3,3,3,3,3 (good speed, especially at lockout)

JM press
135 - 5,5,5 (This was my first time doing these and my elbows were killing me)

Push press
bar - 5
135 - 8,8,8

Did two sets of rotator cuff work with an empty bar

Decline situps with Plate behind my head
25 - 10
35 - 5,5

Next ME bench day I'm going to start using boards.

[Rusty]

Jan 31

Deadlifts (sumo)
135 - 5
225 - 3
315 - 1
475 - 1
495 - 1 (This was the first time I pulled 5 pps. I pulled 505 a couple of weeks ago, but it was with 25's)
515 - miss, miss (The first attempt was so damn close it wasn't even funny, my upper back just didn't have the juice to lock it out)
495 - miss (Again with the lock out problems)
455 - 1,1
475 - 1, miss
455 - 1,1,1,1 (I took off the belt and pulled conventional a couple of times)

My grip was awsome today, but my back sucked. My hams felt weak so I was pulling mostly with my back. My form probably sucked!

High Box Squat (2-3" above parallel)
315 - 5
385 - 3
405 - 1,1
415 - 1,1

Cable rows
225 - 5,5,5,5
185 - 12

Finished off with some calf work.

I'm still waiting on my gear! I'm really REALLY ancy. Hopefully it comes tomorrow.

[Rusty]

Feb 1

Board presses (1board)

Okay so it's my first time doing these and they ****ing suck. The board stops the bar smack dab in my sticking point.

bar - 5
135 - 3
225 - 1
275 - 2
285 - 2
295 - 1, miss
275 - 2,2,2,2
225 - 5,5

Incline DB press
80 - 6
90 - 5

Tricep bar press
50 - 8
100 - 5

Front raises
bar - 8
65 - 5,3,2

Decline sit-ups with plate behind my head
35 - 6,6,6

[Rusty]

Feb 2

Rest day

I stayed over at a friends place last night and her dog kept jumping on the bed and I couldn't sleep. At about 2AM I lost it and said if she didn't lock the dog up, I'd eat the ****ing thing. Also her bed was only a double, and I like to sprawl out while I sleep to let my nuts breathe.

I shoveled snow for about an hour this morning and then caught up on all the sleep I missed with two of the best afternoon naps I've ever had. I had some energy to burn after my napping so I did some reverse hypers, neck harness work, and very light high box squats in my basement.

Hopefully my gear from regina, and bands from EliteFTS get here on Monday.

[Rusty]

Feb 5

Speed bench w/ bands (double choked)
135 - 3,3,3,3,3,3,4,3

Push press
135 - 8
185 - 5
205 - 3,2 (a lot of legs in these)
185 - 3,3
135 - 8

Kaz Press (first time doing these, they kick the ****!)
bar - 5
bar +90 - 6,6,6

Finished with some RC work

I woke up sunday with a sore throat and thought I might be getting sick again. I skipped my squat workout yesterday because I didn't want to make anything worse. I felt fine this morning. I'll probably do a dynamic squat workout after I get home from school tonight.

My bands from EFS are coming today, but I'm still waiting on my gear from adrenaline. It cost me $60 in duty on a $120 shipment. I hate ordering from the states.

[RedSpikeyThing]

nice upper work! Impressive overhead work, especially after benching.

[Rusty]

Feb 5 PM

Okay, so I just got my bands from EFS and I missed yesterday's dynamic squat day. I had to do some squatting.

Speed squats with purples (double choked)
150 - 3
215 - 3,3,3,3,3,3

GM's
100 - 5,5,5

Band assisted pull-ups (Green)
5,5,5,5,5

[Rusty]

nice upper work! Impressive overhead work, especially after benching.

Thanks man. Needless to say my tri's got a pretty good workout today.

[Runty]

Nice work in here man. That 46 hour drive must have been insane. Where did you go in Florida?

[Rusty]

Nice work in here man. That 46 hour drive must have been insane. Where did you go in Florida?

Thanks Runty

We stayed in Ft. Myers.

[Rusty]

Feb 8

Board press (1board)
bar - 5
135 - 3
225 - 2
275 - 1
295 - 1,1
305 - 1PR, miss (missed half way to lockout)
285 - 2,1,2,2,2,1

Incline DB press
70 - 3
90 - 5
100 - 3 PR, 3

Upright rows
125 - 3
105 - 6
100 - 8,8

Pullovers
120 - 5PR, 3

Finished with some ab work.

I missed ME squat day yesterday because of a house fire, and I think I pulled my bum muscle dragging hose. I'm switching up the days in my routine to fit around my school schedule a little better.

Old
Mon - ME squat
Tues - ME bench
Wed - off
Thur - DE squat
Fri - DE bench
Sat - off
Sun - off

New
Mon - ME squat
Tues - off
Wed - ME bench
Thur - off
Fri - DE squat
Sat - off
Sun - DE bench

[Coke]

Numbers are looking good in here Rusty.

[Rusty]

Numbers are looking good in here Rusty.

Thanks CoCoa, they're definitely going in the right direction!

[Rusty]

Feb 10

Speed bench with bands (double choked)
135 - 3
155 - 3,3,3,3,3,3

Kaz press
135 - 6
155 - 5,5,5,5

Sitting BB overhead press
95 - 5
135 - 5,5,5,5,5

Face pulls
5,6,6 I think i did 90lbs, but I can't remember.

I went easy today because I just did ME bench two days ago.

I finally found a REAL gym that's not too far from me. It's a garage gym in Toronto about an hour away. I got in touch with a guy who lifts there through youtube, and I'm going by tomorrow night to check it out and see if they'll let me lift with them. Hopefully everything goes well and I'll have some guys to train with who can show me how to use my shirt.

Apparently there's a back-up at the Metal factory in Finland so I'm still waiting on my gear.

[Rusty]

Feb 11

Squats
bar - 5
135 - 3
225 - 1
315 - 1
365 - 1
415 - miss
315 - 2,3,3

My squats sucked today. I don't know why, but my legs just weren't feeling strong.

Kneeling squats
315 - 5
405 - 5,5,5

GM's
225 - 3,3

T-bar rows
3plates - 5,6,6,5,5

Finished with some grip work.

My mind just wasn't in the game today. Every time my earphone would fall out I'd be hit with Justin Timberlake, Hillary Duff, or some other soft pussy crap.

When my squats start getting heavy I've noticed that I start leading with my legs instead of my chest. I'm going to focus on this next Dynamic day and see if I can correct it.

[Rusty]

Feb 13

Board press (2board)

bar (no board) - 5
135 (no board) - 3
225 (no board) - 2
225 - 1
275 - 1
305 - 1
315 - 1,1,1,1,1
225 - 12

Flat DB press
80 - 5,6,6,6,6

Finished with some RC and ab work.

[Rusty]

Feb 15

Speed squats with triple choked purples
bar - 5
135 - 3
225 - 2 (too slow)
185 - 3,3,3,3,3,3,3

SLDL's
225 - 5
315 - 6,5,4,4

Kroc rows
120 - 20PR, 14

BB shrugs
315 - 5
405 - 8,10,6

Finished with teh BiCePtS.

[Rusty]

Feb 17

Speed bench with bands (double choked)
bar - 5
155 - 3 (I had no speed today so I went lighter)
135 - 3,3,3,3,3,3,3,3
135 (no bands) - 20 (feels like an empty bar without the bands)

Strict overhead press
135 - 8,8,8

Kaz press
155 - 5
165 - 6,6,6,6

Finished with RC and Ab work.

I WANT MY GEAR!

[Ben Moore]

Kaz press?

LOL - and all I can thiink is "I want this stuff OFF!!!"

[Rusty]

Feb 18

I drove downtown to lift with the guys at the powerlifting gym, but I guess I must have missed a memo, because nobody was there, so I drove two hours for nothing. **** happens, so I came home and did the best I could with what I had.

Reverse band deadlift

(I double choked greens at about half the rack height so it gave me about 100lbs off the floor and went completely slack just above my knee)

250 - 3
415 - 1
515 - 1,1,1,1,1,1 (Awsome speed with these. I would have loaded more weight on but I couldn't fit anymore on my 1" 15lb bar....... It now has a slight bend in it.

Squats
315 - 2
265 - 5,4,4,3 (I focused on my depth because I was told that I would barely squeek by in an IPF meet).... My squats still suck balls!

Finished with some band face pulls, and band assisted pull-ups.

I was told that my gear should be arriving in regina any day now, so I'm praying that it comes this week. I slammed back two double quater pounder with cheese meals for lunch today......... I'm awsome!

[Rusty]

Kaz press?

It's like a JM press only in a smith machine (yes, smith machine). Tuck your elbows hard and bring the bar down to your collar bone. It kills the tri's!

[Coke]

...I drove downtown to lift with the guys at the powerlifting gym, but I guess I must have missed a memo, because nobody was there, so I drove two hours for nothing. **** happens, so I came home and did the best I could with what I had.

Wow man, who wouldn't be pissed by that bs.

[Rusty]

Feb 20

A buddy who I went to college with came up to lift with me today. I woke up with a sore throat and feeling sick so I took my super secret cold cure at about 1:00 and it cleared it right up.

Board press (2 board)
bar (no board)- 3
135 (no board) - 2
225 - 1
315 - 1
325 - 1PR
315 - 2,1,1,1

Reverse band bench (greens choked around top of rack)
315 - 5
385 - 1,1,1,1

Kaz press
135 - 6
185 - 5,5,5

Push press
135 - 8
185 - 5
135 - 8,10

Finished with some RC work.

[Rusty]

Wow man, who wouldn't be pissed by that bs.

Yeah, I tried making the best of the situation and thought I'd just go to my gym because it's usually open until midnight on weekdays, but because of our new 'Family Day' it was only open until 1 in the afternoon.

[Coke]

Good PR on the 2 boards bro.