T Gale journal

[Coke]

Nice job back-to-back bro.

[t gale]

Squat day with dynamo
free squat w briefs
135x5
255x3
345x3
435x2
545x1
suit on strap down
635x1
725x1
straps up
800 x1
855 x1
rev dbl mini
945 x 1 (previous the most ever used was 915)with avg band
last 3 were all about 2inches high. I'm definetly thicker though because briefs and suit are major tight.

rack pulls from right below knee (conv)
135x3 (all had 6 sets of chains per side)
225x3
315x3
405x3
495x3
585x0 missed at lockout
585x1 need to be more explosive with pull. spend less time at bottom.

standing cable crunches 2x20
I was pretty happy with today. Got to keep moving though.

[Brian Hopper]

Nice lower body day!!! I know what you mean about trying to be more explosive with the deadlift. Latley I don't spend much time at the bottom. I just get tight, pull myself down, and pull.

[Coke]

Killer stuff there with the heavy duty squats and rack pulls.

[akwcu]

awesome job yesterday

[t gale]

Monday bench night was bad. Tried to work thru some shoulder issues but by the time I got to 405 it was bad. Way to hard so didn't push it. No more floor presses, and probably only going to press on mondays now til feb meet.

Tonite went in to shoulder rehab. some band stuff, side raises, rotator movements for about 15mins felt pretty good. Mid way thru felt a major pop in left shoulder was a relieve. So decided to do something.

deficit speed pull (standing on 4in blocks)
135x5
225x3
315x3x3sets
365x3x3
415x2x2

sldl 3x12 225
leg ext 2x10
leg curl 2x10

had decent workout today. Tomorrow is upper access day, not sure if I'll go. Might just hit the shoulder rehab stuff and see how i feel. Normally 3 to 4 weeks out from meet I only train 3 days a week. going to play it by feel.

[Brian C]

Monday bench night was bad. Tried to work thru some shoulder issues but by the time I got to 405 it was bad. Way to hard so didn't push it. No more floor presses, and probably only going to press on mondays now til feb meet.

Tonite went in to shoulder rehab. some band stuff, side raises, rotator movements for about 15mins felt pretty good. Mid way thru felt a major pop in left shoulder was a relieve. So decided to do something.

deficit speed pull (standing on 4in blocks)
135x5
225x3
315x3x3sets
365x3x3
415x2x2

sldl 3x12 225
leg ext 2x10
leg curl 2x10

had decent workout today. Tomorrow is upper access day, not sure if I'll go. Might just hit the shoulder rehab stuff and see how i feel. Normally 3 to 4 weeks out from meet I only train 3 days a week. going to play it by feel.

Sorry to hear about the shoulder probs bro. Good call on doing some rehab stuff. That plus lowering the volume each week for a bit will do you real good. You'll be back in force in no time.

[t gale]

Thank you Brian C.
Squat and DEad day in Maryland with crew.

box squat with blue bands(in briefs)
135x5
225x2
315x2
405x2x2
455x2x6sets

briefs off boss suit on to pull.
315x2
405x2
495x1
585x1x4sets
Last set has me pissed and discouraged. Don't know what to do. Short arms and fat gut make pulling difficult. I've been training it more but nothing. Was told to work lockout strength again, was told to try to move my grip out alittle wider. Something I'm going to fix before this year is over. I'm going to work my ass off after this meet to get to 700. at least that would be a little more respectable than 600.

standing cable crunches 2x25

[Brian Hopper]

Hey brother, I feel your pain. I have short arms and a big gut also....haha!!!! I have been fighting for 700 for a long time now, and its starting to suck a**!!! After looking over my last deadlift, it seems as thought I might be standing to close to the bar. Tuesday when I attempted 700 for set, I got the bar caught on my right knee. When we moved on to block pulls, other people were starting to notice the bar getting caught on knee again. So next time we pull again, im gonna step back about 3-4" from the bar and give that a try. Then its gonna be a suit that isnt so high tech, or maybe just briefs.

[t gale]

Bench night
Wasn't looking forward to this night at all. Shoulders have been sore for weeks now, but meet is coming fast. Figured I'd work light, but Rock pushed me and turned out I had good night.
135x5
225x3
315x2
405x1
dbl ply 54 rage x (shirt washing helped plus extra weight didn't hurt.
545x3(2brd)
605x3(1brd)
650x1(1brd)
675x1(1brd)
675x3(3brd)

shirt off(dbl purple minis)to a 3brd
315x10
405x5
was very happy with tonite. Things are coming around. Said I was rotating my shoulders out again, not sure if that was because of the pain, or cause of my pain. weight was 262,little too high.

[Barbaccio]

262.
HAHAHAHAHAHAHHAHAHAH
Seriously, you've looked great on the bench lately. Just need to make sure you can bloat the hell out of yourself to get back up to that weight in order to bench big. The more I think about it the more I think it's your weight that's gonna cause you problems.

[Brian Hopper]

Nice board work!!!

[Geometheus]

Take care of those shoulders you got some big numbers in your future.

This is a great journal.

BUMP

[t gale]

Thank you Geo and Hopper. Tone, Fu. You saw i weighed 255 today.

Pulled against dbl mini (standing on 45lb plate)
135x3
225x3x6sets Tried 1 conv. felt like hell

rack pull above knee against dbl average bands
225x3
315x3
405x3x2
495x2
495x1 missed second at lockout

All four of these where done for 3setx10
front raises
pull thrus
lat pulldowns
facepulls
and yes my weight today was 255!!!

[Brian C]

Somebody's gonna kill 700 in know time..Great sh1t bro

[Brian Hopper]

Nice rack pulls Tim!!!

[t gale]

Squat day in maryland with dynamo crew.
Thank you bri c and hop.
free squat
warmup to 525 with briefs
615 and 705 suit on straps down.
straps up
795x1
845x1
885x1 with knee wraps (best set, 1 inch high at most, came a little forward in hole)
called it there.

dead (raw)
225x3
315x3
405x1
495x1stiff-legged
all sumo, so for next weight asked them to watch and see which way looked better.
585x1 sumo slow
585x1 conv felt better and looked
635x1
655x1 (20lb pr. was very happy to pull this, not to mention raw)
So back to conv, again. See what happens now, try pulling with briefs maybe in couple weeks (at least opener and see how it is)

[Brian Hopper]

Good job on the PR!!!!

[Brian Hopper]

Are you gonna just use briefs and a singlet or use a brief/suit combo to pull conventional?

[Geometheus]

VERY nice pull ! Good work on a new PR.

[Coke]

Wow, that's impressive and over the top Tim!!

[t gale]

Thank you Geo and Cocoa.
Hop, I don't have a conv, suit I pull in. Going to see if I can use just briefs and singlet. Not sure though. may end up staying raw because gear tends to throw me out of my groove and have a struggle feeling right. I have few more weks to play with it, so see what happens.

[Brian C]

Pulls are looking killer bro, same with squats. Hoping to rejoin the crew very soon and make a few Maryland trips

[sambone]

That 655 was badass and I'll go ahead and say that you had more in you. Maybe pulling sumo for so long helped your conventional out. Well either way you're a beast and 655 raw is no joke, and either are you. Big numbers are gonna fall on feb 20th. Good work Tim.

[t gale]

Thanks Bri c and Sam.
yesterday bench
barx10
135x8
225x3
315x2
405x2
495x3(3brd)
shirt on 54 ragex dbl
605x1 (2brd)
635x1 to chest (probably feb 20th opener).
Called it there. My back was beat up, so my arch was worse than usual. Decided to call it there (with the help of Tone). No need to hurt myself, I'll push a little more next week.

tri pushdowns with green bands 2x25