Basement Dweller

[blong]

wednesday 10/13/10 bwt. 237
rack lockouts hole #10
135x10x2
225x5
275x5
315x5
350x5
360x5
365x3
315x10
315x8

3 brd. close grip
225x8
225x9
245x5

tate press
50x12
60x12
65x10

standing bb oh press
barx15
135x10
135x10
135x9

black band shrugs 3x12-15

face pulls 4x12

left shoulder in front killing me today. feels like someone sticking an ice pick in the front joint........NICE!

[blong]

thursday 10/14/10 bwt. 236
single ply squat / triples
135x10x2
225x5
315x3
added suit no straps
405x3
455x3
straps up
495x3
added knee wraps
515x2 had three but racked it and don't know why, WTF!
added rev. blue bands/minus 0 at top -minus 50 at bottom
545x3

GHR 3x10-12

blue band gms 3x20

bb rows 225x8x3sets

cg pulldowns 3x10-12

Not to bad considering one of my sons gave me some kind of sinus/crud infection. And my left hip was killing me, just another day.

[Coke]

Fine stuff back-to-back dude, like those numbers.

[blong]

Fine stuff back-to-back dude, like those numbers.

Trying to finish strong for meet in November but life is challenging me right now.

[blong]

friday 10/15/10
abs 4x10-15
green band pressdowns 3x12
band pull aparts 3x10-15

still got the sinus crud today,things are starting to drain though.

[Lones Green]

Let me know if you need help in November, I'll be at that meet

[blong]

Let me know if you need help in November, I'll be at that meet

May need a hand-off for the bench, just depends on who shows up, you know how it goes. Thanks for the offer big man.

[blong]

sunday 10/17/10 bwt. 236
single ply shirt/ singles /1 brd.
bar x20
135x15
135x6
185x5
225x3
added 2 brd.
275x1
added shirt
315x1 3brd/2brd.
1brd. from here on
335x1
355x1 5lb. pr
365x1 15lb. pr
375x1 25 lb pr
no brd.
335x1 needed about half inch more to touch

flat db press
80x15x2sets
90x10

band pushups 2x15

cg 3 brd. raw
225x6
205x8x2sets

v-bar pressdowns 3x15

Bench continues to go well. Don't konw why I have so much problem touching weight to my chest at home but then get to a meet and it is not an issue, must have something to do with my bench setup as I have noticed the ones at the meets tend to be a little lower to the ground which really helps with leg drive and stability. Based on the recent numbers in training I believe i will open at 325 then go to 340 and then 350-365 neighborhood for my third attempt.

[StLRPh]

congrats on the PR, looks like you are peaking nicely

[blong]

10/18/10 monday bwt. 237
dead against double blues/ 140 total band tension at top
135x10x2
225x5
added double blue bands from here on
225x5
suit no straps
315x3
straps up
365x1
405x1
430x1 5 lb pr

ghr 3x12

rev. hypers 3x12-15

db rows
90x12x2
110x10

wide grip pulldowns 3x12-15

I usually don't like to take 5 lb pr's on the deadlift but I will take it right now.

[blong]

congrats on the PR, looks like you are peaking nicely

We will see about the peaking on Nov. 13th.

[StLRPh]

i didn't realize your meet was that far away...

[Coke]

Nice new PRs with the deads and benching.

[blong]

i didn't realize your meet was that far away...

only a couple more weeks of real work then back off and deload, then it's go time.

[blong]

Nice new PRs with the deads and benching.

thanks

[blong]

tuesday 10/19/10
abs 6x10-15
biceps 3x10

[blong]

wednesday 10/20/10 bwt. 236
rev. green band floor press
barx20
135x10
185x3
added bands
225x3
245x3
275x2
295x2
315x1
335x miss
315x3 cuz i was pissed off after miss on 335

3brd. 225x8x3sets

rope overhead tricep ext. 3x12-15

seated oh bb press
155x10
175x10
185x6 triceps smoked on this last set

bb shrugs 225x15 no straps
315x12 w/straps
405x8

face pulls 4x12-15

Floor press isn't going so well. partially because the front of my left shoulder has been giving me a fit lately. Going to get one of the engineers at work to help make a safety squat bar to see if i can take some of the pressure off my shoulders when squatting. He made me a rackable camber bar which i love but it doesn't take that much pressure off the shoulder joint like i thought it would.

[blong]

thursday 10/21/10
meet squats/ single ply suit + knee wraps
barx20
135x10x2
added briefs
225x5
suit no straps
315x3
405x2
straps up
495x1
added knee wraps
515x1 meet opener
550x1 2nd attempt
585x1 PR
600X1 PR

ghr 3x12

back ext.w/ camber bar 2x12

bb rows
185x10
205x10
225x10

wide grip pulldowns 3x12

Right on course. Depth might have been high on 600 but spotter said it looked good so I am calling it.

[Coke]

Impressive PRs with the squats!! - getting the custom made safety squat bar would be sweet.

[blong]

Impressive PRs with the squats!! - getting the custom made safety squat bar would be sweet.

Thanks Coke. Yeah having access to engineers and great welders is definately a plus.

[blong]

friday 10/22/10 bwt. 235
extra work
abs 6x10-20
tricep pressdown w/green band 3x15
bent over db flyes for upper back 3x15

[blong]

Sunday 10/24/10 bwt. 236
single ply bench to chest
barx20
135x10
185x5
225X5
Added 2brd.
275x2
added single ply katana
315x1 3brd. then 2brd.
325x1 1brd.
no brds.
340x1 1/2 in. from touching
355x1 1/2 in. from chest (i'm pissed now)
365x1 touched chest finally

db press
100x9
100x8
100x8

band pushups 2x12-15

strght bar pressdowns 3x12-15

v bar pressdowns 3x12-15

Still struggling with that area between a 1 brd and the chest but as long as it doesn't show up at the meet I am not going to worry about it to much. It hasn't in the past so i am going to say I am ready. Next week 3rd attempt to a 3brd and 2nd to a 2brd and opener to a1brd then done till meet time. Maybe one other raw session for simple blood flow.

[Lones Green]

The last inch is always the trickiest!

[blong]

monday 10/25/10
deadlift
135x10x2
225x5
suit no straps
315x3
straps up
405x3
405x3

db stiff leg w/ blue band
60x12x3sets

ghr 2x12

db rows
110x10
120x10
130x8

cg pulldowns 3x12

Backed off today and let the CNS rest.

[Coke]

Fine pressing sets and pulling bro.