It's funny since when we trained at Gold's gym it was difficult to get people to train with us. Now that we've organized, have a team name, train at our own place, etc people are coming out of the woodwork to train with us.
Last night mostly sucked. My arms have gotten too big and I can't get the shirt seated all the way. I'm used to marks from the seem, but you could see the grid pattern of the poly pressed into the skin of my arm. I'll use a football to stretch the arms a little and shirt up again next week.
ME shirted bench
405 x 2 3-bd
455 x 1 2-bd
505 2 x 1 (couldn't touch)
525 x miss (waiting forever and still didn't touch)
545 x miss 3-bd (shirt was all messed up)
455 x no touch (tried collar choking myself with the collar)
135 4 x 8
purple doubled 2 x 10
band pull aparts
purple 2 x 10
135 x 5
185 x 5
225 x 5
275 x 5
32kg x 12, 20
ahahaha "shutup Carl, saying touch doesnt do anything"
960/530/749 @ 242
903/524/738 @ 220
Impressive stuff in here, keep up the good work!
Squat - 450
Bench - 325
Dead - 570
BW - 210
BF - 13-14%
Thanks guys. For the record, that was Bill that told Carl to shut up, haha. We're going to try getting more funny stuff on video. Then every week or two we want to have a blooper or funny stuff video too. We didn't get it on video but Becky was whining last night and someone told her to "man up" which was hilarious.
We have a huge announcement...
Today we are starting the process of moving to a larger place. My garage isn't even 200 sq ft. You can probably tell in the videos that we're busting at the seems. We have to move half the equipment out of the garage just to have room to train. We're moving to a commercial space that's 840 sq ft. We plan to have it fully operational the week after the 4th of July. We don't want to disrupt training before USPF nationals. It looks like we'll be adding a few more lifters after the move too.
Suit test day...
Warmup stuff which was extra important. I strained my left shoulder (good shoulder) pretty bad while sleeping Thursday night. I was a bit worried about being able to get under the bar. I guess 250 lbs is enough weight to hurt your shoulder when you move wrong sleeping.
145 x 5
235 x 3
325 x 2
415 x 2 (briefs on and belt)
505 x 1 (suit on)
595 x 1
615 x 1 (straps up)
655 x 1 (opener)
655 felt pretty easy. I would have liked to be a little deeper, but it was deep enough.
Tried on my new velocity deadlift suit to make sure I can grab the bar. I can setup really well in it.
green 3 x 8
64kg 4 x 25
90 3 x 10
From here, it's mostly deload. I tried on Gregg's super katana. Sleeves are a little big, so Becky is going to take them in 1/2". Chest plate is definitely bigger, so touching shouldn't be an issue. It's also an A/S cut, so it'll be easier to tuck now that I have somewhat of an arch. I'll try it on Thursday.
I definitely feel a little beat up and burnt out. That means I'm close to a meet! The way the weeks laid out I pushed through instead of deloading every 4th week. I can feel it. I had a hard time getting my left arm under the bar. Then Bill pointed out I had a huge muscle knot on the left side. I did some rolling with the PVC pipe and it hurt like hell. I kept working up afterwards of course.
ME box squat (12.5" box + foam):
145 x 5
235 x 3
325 x 2
415 x 1 (add belt)
465 x 1
505 x 1 (1st time raw)
525 x miss (the rep felt messed up from the start)
I'm not sure if going for the raw PR when I'm beat up is a good idea, but I needed to get that 505 out of the way.
BW 3 x 12
Loving the videos! Nice work lately Marcus
I'm weak now, but not for long
So there's good news and bad news from tonight. The good news is we got out team t-shirts in! Also, Hoss Cartwright from Super Training visited us. He was in the area for work, so he benched with us.
ME bench (plan to touch opener in a bigger katana):
bar x 10
135 x 5
225 x 3
275 x 2
315 x 3 (3-bd)
405 x 1 (Didn't touch)
455 x 1 (Didn't touch but close. Left shoulder popped right when I started to press.)
495 x 1 (Touched and pressed. Should HURTS! Plan is to open with 501.)
There's no bruising, so it's not a muscle tear. Bill thinks it's a cartilage tear. I may try getting into the DR tomorrow to see if there's any real damage. I'd put the pain on par with when I had gall stones. For now, I'll ice and take aleve. I can deal with the pain as long as there's no risk of serious damage. So much for my goal of focusing on getting healthy.
Tried to do as much shoulder stuff with a mini band as I could.
MM doubled 4 x 15
32kg 3 x 8
Went to dinner with Hoss and some of the team which was fun.
Saturday DE squat, yeah, whatever...
Shoulder rehab x a bunch
Big tire drag x 2 (40 yards each)
GHR green 4 x 8
Looks like my squat days will be tire, GHR, and back extensions for a little bit. I'm also going to take the chance to get a little leaner, since the top 242's are pretty lean.
We moved a bunch of stuff to the new place. Tomorrow is the last bench workout in the garage, so we'll move a bunch more stuff after the workout.
Post pics of the new place when you get it done.
haha that staying healthy goal lasted what.. 16 hours?
Any word what's wrong with the shoulder yet?
I'm weak now, but not for long
Doc says I strained my delt tie in (near my bicep) and probably partially tore the tendon. He says competing would be very risky, and I'd probably full tear it. I need to let it full heal.
Sunday DE bench:
We were supposed to move the bench stuff today after our workout. Then we'd squat in my garage Tuesday and move the rest of the stuff at a later time. I realized that my squat rack was going in the corner and the placement of everything else was dependent on it We decided screw DE bench, and we moved everything today in 2.5 hours. We'll call it a GPP day. I need to cut 2 rubber mats, cut a few sheets of plywood, and put some industrial carpet down and we're done We'll start training at the new place Tuesday. I'll get some photos then.
I didn't train yesterday. With moving and setting up the new gym, I haven't been resting or icing my shoulder as much as I should. I need to get that back on track this weekend.
Here's video of the first workout in the new gym:
A short video tour:
240 4 x 30 seconds
purple 2 x 30 seconds
BW 2 x 30 seconds
45 degree back extensions
purple 4 x 30 seconds
It's going to be an interesting few weeks of recovery. I'm going to focus on 30 second sets for hypertrophy and GPP. Goal is to end up leaner and with a higher body weight.
Yesterday's training session. I guess my 240 lb squat sets for 30 seconds weren't exciting enough to make the video, haha.
We did get some humor too. Whenever someone says anything that could be remotely sexual Cliff says, "That's what she said."
ME bench day but not benching...
Put together new adjustable (0-90) bench x 1
purple doubled 4 x 30 seconds
Band pull aparts:
MM 3 x 30 seconds
mini doubled 4 x 30 seconds
bar 4 x 10
Also did a bunch of shoulder rehab type stuff:
internal rotations with mini band
external rotations with mini band
lateral arm raises with 10 lbs
front arm raises with 10 lbs
I may start back benching 135 next week. Should feels pretty good, but I know if I push it then I'll just aggravate it and have to start over rehabbing.