T Gale journal

[sambone]

Best sumo night I've seen you have before. Starting to look like you have the suit figured out, now it's time to start fireing those glutes. A few weeks of bands and your pull is going to fly. Can't wait to see it. Keep it up Tim. I think you have that 635 in you now, just need to get used to the transition when the suit stops helping out.

[Brian C]

Great to see you getting accustomed to sumo. 700+ in no time bro

[Barbaccio]

Nothing sad about changing styles and still pulling 6 man. You've got plenty of strength left in the tank that you just can't use yet because you're still getting the technique down. Your pull will make a ton of progress in a short amount of time. And it's coming soon. Sorry I had to jet out on the rows man. I really wanted to get them done tonight. How'd they feel?

[Coke]

The pulling is ace bro.

[t gale]

upper access
bench with dbl mini
barx5
135x3
225x3x3sets
275x2x3sets
315x2
335x2

inc db 80x20
face pulls 3x10
lat pulldowns 3x10
rolling thunders 40x10x3 sets
bent over laterials 25x10x3sets
shoulder rehab 3 rounds
Felt pretty good today. Back was little tight from yesterday but was able to stay tight on bench.

[sambone]

You guys were killing it today. That's the most volume I've seen you do in awhile, whatever you're doing keep it up.

[Barbaccio]

Great training today Timmer. It'll be nice to relax after work today. Get ready to bring it on Saturday, looks like we've got a full crew going to MD!

[t gale]

Thanks guys. Squat day
free squat with preds only
145x5
255x3
345x3
435x3
525x2
615x1
665x1(30lbpr)
705x1(70lb pr)
rev bands (average)
795x1
845x1
again both prs!!!!

sumo deads(raw) against monster mini's
135x3
225x5
315x3
405x1
405x2x2sets
405x5
shoulder rehab stuff
All in all very happy with my lifting today.

[sambone]

Thanks guys. Squat day
free squat with preds only
145x5
255x3
345x3
435x3
525x2
615x1
665x1(30lbpr)
705x1(70lb pr)
rev bands (average)
795x1
845x1
again both prs!!!!

sumo deads(raw) against monster mini's
135x3
225x5
315x3
405x1
405x2x2sets
405x5
shoulder rehab stuff
All in all very happy with my lifting today.

yousssss aaaa baadddd motherfu(ker!

[Brian C]

Dam good skwat day bro

[Coke]

Them are some superior squats dude.

[t gale]

Bench night
RAW BENCH
135x5
225x5
315x3
385x3
415x3
435x2(rep pr)
455x1(10 pr)

rev band bench w/Green(RAW)
2 board
405x5
495x5
545x3
585x1

3board close grip (str weight)
365x8
Done. Had great night. Had fun, did a good amount of volume, and hit prs.

[cvizzy]

I didn't know you went RAW today man, some great numbers!!! Good pr's man looked good tonight

[sambone]

Looked awesome tonight Tim. You guys had alot of energy flowing. Let's keep it rolling.

[akwcu]

455 raw..nice bench

[DGabe24]

Machine.




You guys are welcome for all my awesome hand-offs...the Chris' were really messin up but I balanced it real quick for you guys.

[Barbaccio]

Great FU(KING job tonight. PR on the bench and you actually had me pissed you were keeping with me on those lockouts! LOL I would have taken another 50lbs if I had to. Really got the competitive juices going man! You're a freaking beast.

[Coke]

Impressive benching Tim!!

[t gale]

Thank you everyone.
sumo pulls from right below knee (with quad minis)
135x3
225x3
315x2x4set
365x2x2sets

blue band gms 2x20
leg raises withmini 3 x10

Second set of pulls felt major headache come on. Tired, and could have used the usual extra day rest, but my son has class x-mas concert tomorrow. Not going to sweat low volume today, since things have been going well.

[t gale]

Bench with 100lb of chains
barx8
135x5
185x3x4sets
205x3x2sets

inc dbs 80 x22

rev pushdowns
3x15

shrows 3x10
chest rows 3x10

pretty good day.

[Coke]

Good job for both days man.

[Barbaccio]

Great job last night bro. That push was nice. I really wanted to get those Kroc Rows in I just had nothing left. Feeling good today though!

[t gale]

Missed 2 days of training due to work.
Raw squat(at least for me)belt and knee sleeves
135x5
225x3
315x3
405x2x3sets
455x2x2sets
505x2x1set

sumo pull raw (standing on 4inch blocks)
135x3
225x3
315x2
405x2
475x2
505x1

back raises 3x 12

That was all i had today. I worked 35 hrs ot plus regular time since saturday due to snow. 4 (16 hr days killed me) Glad to get in and do something positive today. busy two weeks here. Still may try to stick with plan to do Jan 30 meet.

[Coke]

Taking care of business very well in the gym man.

[Barbaccio]

You looked like a bull today man. Despite not having much sleep you look like a hefty freaking bull. Great job on the squatting. Those looked easy.