Hillbilly Parliftun!

[gopostal42]

Upper Light day

up to 305 4x1

slight incline db presses
85's 3x12

lat pull downs
up to 265x10



Heavy Lower Day

last one before the meet

up to 435x1
briefs
575x1
suit straps up
705x1
wraps
775x1
840x1 with depth call, felt great
rev monster mini
900x1 went very well

deadlift
up to 650x1 also went very well.

[Brian C]

Looking ready to go Derek, great work. Do you wear briefs under your canvas to pull?

[gopostal42]

thank you sir! just single ply briefs at most. double ply is just too much unless the canvas suit is real loose. kinda like to try a poly suit again for pulls. pulled in canvas for 3 years now.

[Brian C]

Thanks Derek. Im just starting to pull in canvas myself. Seems like thicker briefs would be too much. Ill get my hands on some 1 ply. Hope to get on the platform with you soon. Missed the RPS meet at the last minute.

[gopostal42]

ok missed a few days

Heavy bench

up to 500x1 touch and press. felt like crap but still did it.

Light lower
up to 385 4x1 easy stuff

form pulls sumo
3 something for some

Upper accessory in Monroe

275 4x1

no touch presses
225 2x10

Heavy Lower day

up to 450 2x2 unequipped

olympic squats
135 3x10

Cutting this week so prob not much more work wise.

[gopostal42]

a little over a day into my cut to 198 i peaked at 215 yesterday and am currently down to 205 this morning. hopefully it keeps coming off like it has been for a nice easy water drop.

[gopostal42]

202 this morning, dropping salt today.

[Brian C]

How the fuck did you cut 10 that easy so far? Pretty impressive loss before a water cut overnight. Im in the same boat but cant see me losing that quick. Any advice?

[gopostal42]

no carbs since monday and 2.5 gallons of water a day with a salt load. hoping not to need to sweat this time. 17lbs without sweating would def be a pr for me.

[gopostal42]

Made weight pretty easily and reconstituted everything very well. long story short after building a 126# lead after squats seemingly wrapping up first place i bombed on bench. i'd love to blame it on the bench there which was like nothing i'd ever seen height and pad density wise (equal to a slab of granite) but everybody else benched on it too. several others bombed on bench as well and i think a majority of those left only got one in. Huge disappointment for me but nothing but the future is ahead!

here's the squat i got in, 876.

http://youtu.be/Hqxu3CPMxYg

[jason2459]

Nice squats. Sucks about the bench

"felt like crap but still did it."

Maybe you shouldn't have done it?

[gopostal42]

thanks, nah. i was supposed to feel like crap that day. don't think it was an issue, good eye though

[gopostal42]

starting back today

Heavy Upper day
up to 275 2x5

no touch presses
185 4x10 if i don't get big boobies from this i don't think i can have big boobies.

neutral grip db presses
up to 90's x8

wide neutral grip lat pull downs
225 3x12

i had a pump that wasn't caused by sitting in a car or taking off gear. kinda cool

[gopostal42]

post training note:

mother of god, my pecs are soooooo sore. that is all

[gopostal42]

Light lower day

squats
up to 385 3x3

conventional deficit pulls, some starting at the top for hypertrophy effect, tap and go
standing on 2in plates
up to 200kg/441 2x5 one starting from top and one not.
140kg x12 all with straps

back traction

[gopostal42]

and more soreness. looking to increase volume on those pulls over the next several weeks, hopefully translate into a bigger pull eventually.

[gopostal42]

Heavy lower with emily 11-3

up to a walked squat in wraps with 603

olympic squats
300 3x12

abs

[gopostal42]

ouch^

[gopostal42]

Heavy upper

up to 285 2x5 very easy paused last reps

t-shirt touches
225 5x10 these and the rest of my bench presses are feeling dramatically different now. becoming a very strong believer in these.

[gopostal42]

Light lower day

squats
up to 405 3x3 walked out

conventional deficit pulls (2inches)
up to 455 x3 strapped
315 2x12 touch and go

[gopostal42]

actually sore in my glutes after this ^ pretty rare for me

[gopostal42]

Light Upper

seated military press
135 5x12

lat pull downs
250 3x10

oh tri ext
90# 2x20




Heavy Lower

squat
up to 605 2x1 (missed second rep on first set) very surprised by that, maybe i'm more beat up than i think.

olympic squats
308 3x12 harder than last week.

[gopostal42]

Heavy Upper

bench
up to 295 2x5

t-shirt touches
235 3x10

oh tri ext
up to 135 x10

[gopostal42]

Light Lower

pondering on doing an olympic lifting meet in february so i'll be incorporating olympic movements in my training now.

Overhead squats
up to 80kg/176# x3
90kg/198# x1
100kg/220# x1 definitely weak on these! have done either 120 or 125kg a long time ago

snatch grip deadlifts - trying to find the "first pull" groove again.
100kg/220# 3x5 last set with straps.

back traction afterward

[gopostal42]

upper light day

seated overhead press
up to 155 5x12 got tough at the end

close db handle push ups
3x20 fast as possible

pull ups 5x10