Basement Dweller

[blong]

Fine pressing sets and pulling bro.

Thanks Coke

[blong]

tuesday 10/26/10
abs 6x10-15
biceps 3x10
ghr 3x12

Stiff as a 90 year old because I spent the whole day at a training seminar sitting for 10 hours. More of the same tomorrow, dread it like a root canal.

[blong]

wednesday 10/27/10 bwt. 238
3 brd. cg w/ greens (about 100 lbs total at top)
135x12
added 3brd.
135x10
added bands
135x5
155x5
185x4
205x2
225x 1 missed second to match PR
185x5
135x12

rev. blue band jm press w. bench bar
135x15
185x8
195x8
205x8

v bar pressdowns 3x12-15

seated oh db press 60x12x3sets

bb shrugs
225x15
275x10
315x7
added straps
315x7

face pulls 3x12

CG a little weak today and my elbows did not like those jm's with the bench bar (i usually use the ez curl bar). Wrapping up the last of the heavy work this week before the meet in a couple weeks.

[blong]

10/28/10 thursday bwt. 236
chain paused squats single ply gear
chains at parallel
135x10x2
225x5
suit no straps
315x3
405x2
added straps
455x2

elevated ghr 4x10-12

bb rows
185x12
205x12
225x12

wide grip pulldowns
3x12

Only went through the progression of weight to warm up with at the meet. Stopped at my last wram up set paused for a double. Feeling good right now, next week some blood flow accessory stuff and that's it.

[StLRPh]

that's a very heavy paused squat

[Coke]

Way to wind down before heading into the comp man.

[blong]

that's a very heavy paused squat

thanks man.

[blong]

Way to wind down before heading into the comp man.

trying my best to finish it off.

[blong]

friday 10/29/10
abs 6x10-15
face pulls w/ lat bar 3x15
rev. grip tricep pulldowns 3x15
back ext. 3x15

[blong]

sunday 10/31/10
shirt work to various boards
barx20
135x10
185x3
225x3
added 2brd.
275x2
added shirt
315 to 3brd then 2brd.
330 to 1brd. opener
340 to 2brd 2nd attempt
355 to 3brd 3rd attempt

db press
80x15x2sets
90x12

band pushups 2v15

strght bar pressdowns 3x15

v bar pressdowns 4x15

Shoulders felt like absolute crap today. I can tell I definately need time off to rest before the meet. Looking through my log I have been in the shirt every week for almost two months (9/5/10). Damn, no wonder my shoulders feel beat up. Next week some light blood flow stuff then done.

Thanks Lones for the handoff, let's do it again.

[blong]

monday 11/1/10 bwt. 238
sus. gm's w/ camber bar (navel area)
barx15
135x10x2
225x5
275x3
315x3
365x3
405x4 rep PR

back ext. w/ camber bar 3x12

leg curls 3x15

cg pulldowns 3x15

Thought I would throw in some leg curls to make things easy today. I will do some kind of rows on Thursday, skipped them today.

[blong]

tuesday 11/2/10 bwt. 238
abs 6x10-15

cut it short to take son to basketball sign ups.

[blong]

wednesday 11/3/10
cg rev. blue bands
135x10x2
185x5
225x5
245x5
275x3
315x1
335x1 matched PR
345x miss barely at lockout
315x2x2 sets

db rollbacks 30x12x3 sets

v-bar pressdowns 2x15

overhead rope ext. 2x15

standing oh db press 35x15x3 sets

black band shrugs 3x15

face pulls 3x15

Probably had 340 on the cg's but decided to try for 345 and missed.Took Lones's advice and moved my close grip out to thumb distance away from the smooth because my arms are pretty long and it felt really good, Thanks man.

[StLRPh]

congrats on the PRs

[blong]

congrats on the PRs

Thanks bro.

[blong]

Last real session until meet.
Thursday 11/4/10 bwt. 235
rev. blue band squat/ briefs only
135x10x2
225x5
added bands
315x5
405x2
455x2

GHR 3x15

bb rows
225x10
245x10
added straps
275x8

wide grip pulldowns 3x12-15

Hips felt tight and sore today probably because the weather outside has turned rainy and cold. All of the work is done now it is time to rest and keep the blood flow going, massage scheduled for Monday afternoon. I will hit one very quick blood flow workout on Sunday and no more gym time after that.

Squat: I finally hit 600 in training but depth was definately questionable so I may play it by ear at the meet depending how my second attempt goes I may stay around 575.

Bench: I have broke some new ground lately on the bench but this is still the one lift that scares me due to the touching issues I have been having lately. After this meet I may try a different shirt because the Katana i have been using is about a year and half old and has a reputation for locking up past the one board range.

Deadlift Anxious to see how much my deadlift has improved on the platform most of all, because I have recently hit some good PR' s in lifts that are usually good indicators. But endurance is always a big player in this joker. Last meet I made the mistake of ratcheting down the straps on my suit and had a horrible day, lesson learned.

[Coke]

Can't go wrong at the meet next weekend, been paying your dues with it all - wish you the best.

[blong]

Can't go wrong at the meet next weekend, been paying your dues with it all - wish you the best.

Thanks for the encouragement Coke.

[Lones Green]

I'll probably just bench at the commercial gym this week, then I'll see you at the meet. I'm going to get a training cycle written up for March.

[blong]

I'll probably just bench at the commercial gym this week, then I'll see you at the meet. I'm going to get a training cycle written up for March.

Not a problem, I'm only doing some quick blood flow work so you aren't missing much. Be curious to see what kind of plan you come up with for March. Always looking to learn a new approach.

[blong]

saturday 11/6/10
simple blood flow session
incline db 50x15x2sets

pushups bwt only 3x25

strght bar pressdowns 2x15

ghr bwt. only 4x10

That's it for the week, if i do anything else it will only be the treadmill to keep from getting stiff. Massage on Monday and it is time to relax for the week and focus on the task at hand.

[blong]

Sunday 11/13/10
Meet Report from Record Breakers in G-Burg/ Single Ply
Weighed in at 228! and that was a mistake that would show up later as usual in my bench lockout.
Weighed 237 morning of the meet.
Started lifting at 8:00 a.m.
I was in the second flight of the squat and warmups felt okay but not great.
Squat
opener-515 good (I'm in the meet)
2nd attempt-550 called high- got a mental obstacle on 550 as the past two meets I've had the strength but always cut depth.
3rd attempt- 550 PR. Lones called depth for me and three whites! Finally, wasn't pretty as I lost my arch and got forward but it passed. Need more upper/middle back work.Thanks Lones!

Bench
I was in the flight 5 of bench, that's right, flight 5!
This is where the weight lost always gets me, I felt like I had no lockout in the shirt.
opener-330 miss, wrists didn't stay straight and went over my face torward the uprights, Lones grabbed some longer wraps to keep them locked and they helped tremendously. I will buy some before the next meet.
2nd- 330 good, best bench attempt and felt pretty easy.
3rd- 345 stalled at lockout, felt like my lockout was gone at this point WTF! I can only imagine the weight loss zapped my lockout like it has in the past when i try to lose weight. I hit 365 2-3 weeks before in training so I am puzzled.

Deadlift
I was in flight three on the deadlift and it ended about 7:15-7:30 p.m. Holy crap what a long day!
Sitting and waiting for so long took me forever to get feeling like i could pull.
opener-485 good, easy
2nd-500 good, little tougher
3rd-520 missed at knees, just to tired and one hell of a long day. Needed that for 1400, damn.

1380 total single ply

The things I learned during this meet:
1. I will not lose weight again and I will fill out the 242 class to the max, it only makes sense.
2. Buy some longer wrist wraps ASAP.
3. Need more work on my triceps and upper mid back. That always seems to be a given.
4. Endurance needs to be better for meets like this that last12 hours. When the deadlift rolls around endurance is a huge factor.

Time to get ready for the next one in March. Let's get back to work.

[StLRPh]

excellent work on the squat PR and good job getting a respectable total in the books

[Coke]

I always say that the benching or pressing sets are the first to go after dropping some pounds.

Did great all around at the meet, props on all those numbers dude!!

[blong]

11/15/10 monday

GHR 4x12-15

leg curls 3x1012

bb rows 135x12 225x10

cg pulldowns 3x15