T Gale journal

[t gale]

Stats:
5'8"
weight is normally 255 to 260 range compete at 242
best meet lifts:
squat:850
bench:650
pull: 635
total:2135

equippment;
titan boss with preds
ragex db ply
pull in preds

schedule;
sunday; off
monday; bench
tuesday off
wednes: pull with lower access work
thursday:upper access
friday:off
saturday: squat with lower access

I've been powerlifting since july of 2008 and love it. I train most of the time with Tone Barbaccio. He has sort of taken me under his wing and introduced me to alot of strong lifters and great people.(Jon Rock,Sam swiggert, all of dynamo crew, and he is starting to pick up a pretty good group for benching.)which i call philly bench crew.

[t gale]

Ok so I just did a meet on saturday and as you can notice my pull is pathetic, can"t wait to train so today i will go in and pull with Tone. I usually pull convential, but feel that i didn't really give sumo much of a chance. So this training period is going to be devoted to switching over, learning to pull sumo in the boss suit, and getting that pull more respectable.

[DGabe24]

Awesome to see you started up a journal on here Tim. I think sumo might work great for you man, especially since you have such a strong squat.

[Brian Hopper]

I tried to get down to the bar in my Boss suit to attempt sumo and it wasn't happening. But in a couple weeks, I'm gonna try to pull sumo in my Boss briefs to see how I like it. I'm like you, I'm a conventional puller and I never gave sumo a chance. I guess we will see what happens.

[NickAus]

Welcome!

[Barbaccio]

Was good to have you back tonight bro. Now get your ass on here and post your training for the night!

[t gale]

I tried to get down to the bar in my Boss suit to attempt sumo and it wasn't happening. But in a couple weeks, I'm gonna try to pull sumo in my Boss briefs to see how I like it. I'm like you, I'm a conventional puller and I never gave sumo a chance. I guess we will see what happens.

Yeah, I pulled in the boss 1 time and gave up. going to get back to it soon.
thank you for the welcom Nick
Back to training with Tone. It was supposed easy, but some how never stays that way when we train together.
Sumo speed pull
135,225x5
315x1x10sets
sumo pull of 4inch block
275x1x10sets
back ext/green band
3x10
Kroc rows
55lbx30r+30l

Lower back was fried. More volume than I planned on. My weight is down to252lbs

[DGabe24]

How'd the sumo pulls feel Tim?

[t gale]

Upper access
5inch lockouts with average bands+monster minis
135x5
225x5
315x5
405x5
455x5
505x5(Tone might send me video of this. probably had 2or3 more in me but some didn"t tell me max amount.)

sabsetians3x10
wide grip pushdowns 3x20
some shoulder rehab stuff
Felt good tonite. Shoulders definetly felt tonite's training though.
Sumo always feels ok with light weight. Until I try it with some weight in my hands and my suit on, I won't really know. thanks Dave

[Brian Hopper]

Nice work Tim!!!

[Coke]

No way you can go wrong, clearly in good company working with Tone and those guys.

[sambone]

Tim I think you'll hate pulling sumo in the boss but you'll love the results. Just gotta get used to that pressure and keep the bloat down.

[Brian C]

Great stuff Tim. Good to see you here bro.

[Barbaccio]

Here's the video of your lockouts from Thursday night!

[t gale]

My wife had a minor surgery yesterday, so today I didn't go to md. to train with crew. I stayed close to home and trained alone. Which sucks cause i had to walk weight out.
Squat to a 14inch high bench.
135x10
add pred briefs
225x5
315x3
405x3
495x2x4sets
585x2 felt ok. back was a little tight

didn't pull today hams, and lower back were sore and I'm only 1 week out of meet so figured not to push to hard in beginnning of new cycl.
back ext 3x20
standing cable crunches 3x10
And thank you Tone for sending the vid.

[t gale]

Bench Nite with Philly Crew
135x5
225x5
315x3
405x2
shirt on Rage x 2ply
515x3(2 board)
545x3 to chest
565x3(2 board)
I know weird board, chest,board but my form was sloppy tonite and was twisting my shoulder instead of keeping it locked in place. So left shoulder was a little sore.
rotator rehab stuff
6 sets
tri pushdowns with bands. Just to get blood flow
3 sets
my weight is down to 250. I haven't really been training hard since meet, so my appetite is way down. Don't get much pop out of shirt if i'm lighter than 258.

[Coke]

You've got some impressive numbers man.

[DGabe24]

You've got some impressive numbers man.

Yeah Tim's a beast.



Nice liftin tonight man, we gotta keep an eye on the shoulder make sure it stays in line so nothing happens. Lookin forward to seein you hit some PRs in the near future.

[sambone]

You looked good last night Tim. Not only on the bench but off the bench too. You looked like you could breath. I think 250-255 is a good training weight for you.

[t gale]

Thanks cocoa, dave and sam.Today was pull and lower access day. Not ur typical workout today. today was a learning session.
sumo pulls
135x5
225x3
315x3
405x1x2
495x1
boss suit on. here's the messed up part
585x1x5 only like 2 of these may have passed.
dropped weight. since form was major goal for today
495x1xsome where between 10-20 no exaggeration here. some my hands got caught on suit. some weren't locked out. pulled a couple conv. ugly. Then all of a sudden some one said something that clicked about lockout. i was thinking you had to be arched back with shoulders back and chest out. Tone finally noticed what i was talking about and we fixed what i was doing and last 3 sets i did looked better, but felt much better. think this might have solved my major back soreness issue.FINALLY
box squats(partner was doing these so figured what the hell)raw
205x5x3sets
That was all i did. Tone was laughing said he can't wait to hear how i feel tomorrow after all the deads I did.

[sambone]

You made huge amounts of progress yesterday. Now it's time to work on getting your hips through and your pull is going to sky rocket. Quaded minis from just above the knee. Hope your back starts feeling better buddy.

[Brian C]

Massive effort on the pulls bro. Glad to hear your figuring sh it out.

[t gale]

thank you Sam and Brian. Yesterday was upper access day
6 in lock outs nothing special here worked up in triples to 545.
3 bench sets messing around with keeping shoulders tight.

face pulls 3x12
vog rows 2x 10
shoulder rehab stuff.

Was a little beat up from wednesday. Feeling it worse today, but ready to get back at it tomorrow.

[t gale]

Squat day in Md with dynamo crew
box squat with blue and purple band (preds on)
bar+bandsx10
135x5
225x3
315x2x2sets
365x2x2
405x2x2
455x2
495x1

ghr 3x12,8,+6
standing cable crunches 3x12
Not a bad day. Everyone did ok today.

[Coke]

No kidding dude, those box squats were not bad at all.