Hillbilly Parliftun!

[gopostal42]

coming over to this board since fortified-iron.com seems to have **** and fell back in it. i guess this is home now for training and such. here are some catch up training posts for me training for the powerstation pro-am in a couple weeks.

ME lower

raw squats up to 375

sumo rack pulls below knee with a knurlingless bar
up to 500x3 no belt or chalk
belt and chalk
585x3
straps
635x3 pr
675x1 pr
585x7 felt pretty good, guys had to slide plates back on 3x during that set. felt so weird pulling on a bar with no flex. been a long time

light blood flow crap

[gopostal42]

ME upper

log clean and press 12"
worked up to 240x1 tweaked shoulder a tad. solid pr though

weird angle overhead tri ext
2 sets

shoulder was irritated so cut it short

[gopostal42]

DE box squat

12" box in my rawness
up to 205+triple choked blues 5x2
255+triple choked blues x1
305+triple choked blues x1

conventional speed pulls
335 6x1
385x1

RDLs
95 2x10
145x8

[gopostal42]

bench lockout

135x a few
bar+doubled greens x5 or so
4-board
bar+doubled blues 2x5
3-board
bar+doubled blues 1x5
2-board
bar+doubled blues x5

that was awesome, stability control was the main focus here for sure, first and last sets were night and day better.

incline
135x8ish shoulders felt rough

db flat bench
rest pause w/ 50's lotta reps

lat pull downs and pull ups attempted
shoulder again

low row hammer strength
2 plates x many
3 plates x not quite as many
4 plates x not as many as that.

unloaded equipment x suck balls

thats about it, puttin good work in where i can

[gopostal42]

ME squartation

feel a tad down from the good session yesterday so nothing too crazy today, tried a new brief set up to try and expand my gear whoredness to new heights......

squats
raw upto 325 off 12" box
briefs on
415x3
465x3hard time getting knees out
505x3 same
555x2 started feeling squirrelly
600x4 light wrap, pulled legs up on the outside a few inches and it helped a tad. not too thrilled with the set up really but may give it another shot with a tweak or two

all reps came up easy but most were also high, so left a bit in the tank for sunday when we gear up.

olympic squats
2x10 145 mainly for knee strength and pre hab

single leg hypers
2x10 25 plate

nothin stressful today, just puttin work in

[gopostal42]

ME squat in asheville

headed down to see mark and jen and meet the rest of their crew. incredible training facility there they've put together.

squats in mono
raw dog
55 2x5 or so
145xsome
235xfew
325xcouple
briefs
415x1
505x1
tater sack straps down
600x1
straps up light wraps
685x1 good depth
775x1 same openerish
830x1 partial called 3 inches high but came up super fast. might as well take it down
830x1 full depth, a lil slower than others but smooth

830 is the main goal for the meet, looks like a 2ndish attempt now

light ghr hypers and other stuff with just bodyweight to keep blood movin

[gopostal42]

ME bench

up to 275x1 raw
shirt on
365x1
405x1
1-board
455x2 beautiful

rear delt work

elbows are a bit lit up with tendo right now so took it easy

[gopostal42]

DE squat

still feel beat up from the squat in asheville so just taking a light recovery day before pulling this coming sunday.

snatch
up to 185 2x1 light stuff

super sled
3 60 foot trips

[gopostal42]

ME lower

pulls in winston at the newly completed mud duck barbell! awesome lil set up in a 1 car garage

worked up to 615x1 went easy and smooth

single leg hypers
3 sets, 1 bodyweight, 2 against green band


had a great time with the 5 billion people that came to pack in there to deadlift. i love big group workouts where people all travel to train. lots of fun!

[gopostal42]

ME bench

upto 315 off 3-board raw
shirt on
365x1
405x1
2-board
455x1
500x3 better than i expected, solid pr

band tri ext
2x a lot

poop load of upper back

[gopostal42]

DE squat/recovery

block cleans
up to 255x1 - easy like my momma, trying out new olympic shoes, i like'em

no mas, off to squat and pull a lil sundee

[gopostal42]

ME squat in asheville

last heavy lower body workout til the meet, nothin too hard

up to 600x3 in briefs and wraps

rack pulls
655x3 mid knee, everything went pretty smooth. one more shirt session to go then active rest.

[gopostal42]

ME bench

last really heavy bench session in the shirt, maybe an opener or something next week.

up to 315 3b raw
shirt
365x1
405x1
455x1
1b
500x1 botched hand out, re-hand off which ****ed the shirt all up and still came up with it
2b
525x1 botched hand off again, re-hand off and ****ed shirt again, pushed up easily
3b
550x1 everything smooth and was easy

light db crap and some rows and tris, mostly bsing

[gopostal42]

DE squat

naked lifting done by crazy people doggin it today, belt and a smile

SSBsquats up to 335 3x3 off parallel box
385x3

single leg hypers
green band 3 sets

[SELK]

training looks great.. you going 198 for the meet?

830 squat @ 198 would be great..

[gopostal42]

training looks great.. you going 198 for the meet?

830 squat @ 198 would be great..

thanks, yeah first time at 198, have to cut all of 6 pounds we'll see what happens! i'm excited, you coming to the pro-am?

[lil' power]

hey Derek, welcome!

I keep up with most of the journals on SPF, but post over here myself. Good luck at the Pro-AM.

Vikki

[gopostal42]

hey Derek, welcome!

I keep up with most of the journals on SPF, but post over here myself. Good luck at the Pro-AM.

Vikki

hey vikki, i remember you from the february meet. thanks for the well wishes

[gopostal42]

bench lockout

hit a major pr today of not having any want to workout what so ever for some reason.

close grip 5 board raw
365 for a few sets of 5 all easy

light blood flow crap, the 19th needs to hurry up and get here already so i can leave for ohio!

[gopostal42]

ME squat

in briefs up to 555x2 deep and pretty explosive

RDl's
light for flexibility

cruisin from here on out, maybe an opener on bench

[Chris Rodgers]

You got beastly strong bro!! I see the weight gain has treated you well....we used to weigh the same...and bench the same, lol. Good work!

[gopostal42]

You got beastly strong bro!! I see the weight gain has treated you well....we used to weigh the same...and bench the same, lol. Good work!

haha thanks, finally getting filled out to have a lil leverage now. helps a lot! you got a meet coming up?

[gopostal42]

ME bench

last heavy session of anything before the meet. bitter sweet as i'm ready to be done for the meet but this is where the wait drives me freakin nuts!

raw up to 315 off 3 board
shirt on
365x1
405x1
455x1 2-board
500x1 1-board misgrooved a bit and right elbow/shoulder caved on way down but finished without any problem
565x1 3-board

all moved real well, feeling confident for the meet

light band accessory work for blood flow. ready to freakin go!

[gopostal42]

bench recovery

db bench light
4x15

lat pulldowns
4x15

[ehubbard]

Good Luck at the Pro Am!