70 x 10
100 x 10
130 x 10
HS Chest Supported Row
180 x 10
230 x 8
180 x 10
Mini Band Pull-aparts
3 sets of 15
Light Band Pushdowns
Decline Abs (25lbs at forehead)
3 sets of 10
Done. Meet Sunday, let's get it on.
3rd: We'll see how #2 goes, maybe 600?
3rd: We'll see
We'll see how this goes...
Looks great. I think I'm opening 500 in the squat as well. I'd like a little more than 600, but we'll see how it goes. Good luck!!!
I came home from work last night, and I see a huge package on my front door step in the shape of a SS Yoke Bar, could it be? I had no idea it was coming b/c I didn't get any tracking or anything, but I'm glad it came so fast.
After 20 minutes of unpacking this beast, and screwing the handles on, I was doing box squats in my dress pants, dress shoes, and a nice button-up shirt. This thing is going to be fun.
I competed today in the APF/AAPF Illinois State Meet. I was in the AAPF 220lbs Open Division. All in all the meet went alright, but I was VERY disappointed with my deadlift performance. After the squat and especially the bench, my lower back was shot and I was drained, no excuses though.
Here are the results:
Opener: 501.5lbs - Good Lift
2nd Attempt: 551lbs - Good Lift
3rd Attepmt: 600.7lbs - Good Lift
Opener: 424.2lbs - Good Lift
2nd: Attempt: 446.2lbs - Good Lift
3rd: Attempt: 473.7lbs - No Good (stalled halfway)
Opener: 551lbs - Good Lift
2nd Attempt: - 622.7lbs - No Good
3rd Attempt: - 622.7lbs - No Good
I hit 600 a month ago at the Push/Pull meet fairly easily, so missing 622 was disappointing. I thought my second attempt was good, but I got 2 reds and wasn't really sure what I got called on; I may have windmilled it a bit at the top. This was my second full meet ever, and the first time squatting in gear in a meet. The squat was a 50lbs PR from my best gym lift, and the bench was a 21lb meet PR.
I'll post a video of my lifts soon.
Here's some video from the meet (I still think my 2nd dead was a good lift )
Nice work man. I'm not 100% on the deadlift rule there but I thought it was good.
The band is The Devil Wears Prada and it's a new song called "Dez Moines" off their upcoming album.
GREAT work man!!!!
Conventional Deadlifts (heels touching to minimize hip pain)
135 x 5
225 x 5
315 x 5
405 x 5
100 x 10
100 x 10
Standing Military Press
135 x 5
155 x 5
185 x 5
205 x 1
HS Low Row (1 arm at a time)
90 x 10
135 x 10
160 x 6
Reverse Pec Deck
5 sets of 10 (new machine, didn't look at weights)
Standing Pulldown Abs
90 x 12
100 x 10
110 x 8
My right hip has been killing me since the meet. The pain is shooting down my IT band and causing me some knee pain as well. My plan was to skip my ME squat/bench days to recover from the meet, and then do some light Upper Back stuff today, and some RE stuff Fri/Sat.
I got to the gym pissed about my deadlift misses at the meet, pissed about my hip, and just pissed in general so I decided to pull conventional b/c I just needed to pull to make me feel better. So I did. Now I'm at my desk with ice packs wrapped around my hip and leg.
Also, one thing I learned from this meet was that this was the last time I'm pulling Sumo in a meet or ME in training without at least briefs on. There's no reason for me to further punish my hips, when I could easily take the time to learn to pull in gear and even possibly get some carryover out of it. I'm going to be hip to hip health from now on.
Last edited by Pete22; 03-18-2009 at 12:36 PM.
hip about hip health, haha
Theres no way I could squat or pull as wide as I do without briefs!
Nice lifting at your meet. The squats looked really strong. I'm not sure about what happened with your 2nd deadlift. It looked like it came up pretty easy, maybe one of your feet twitched a little. I hope they don't judge deads that closely at my upcoming meet. You have lots of good stuff in your journal, we are at a somewhat similar level and being able to look at the kinds of things you have been doing has been a big help. Thanks for posting and again good job at the meet.
Good luck at your meet, when/where is it?
I am competing in AAPF nationals in Idaho Falls, ID on April 3rd. I am competing in the raw division since it is my first meet and you don't have to qualify for the raw portion. I have never squatted out of a monolift either so I am also a bit nervous about that. Mostly I am just excited about everything though. The cool thing about competing raw is that this is the first AAPF national competition that has a raw division so all I have to do get a world record is get the best lift or total at the meet (easier said than done I know, but still it would be pretty cool).
Yeah I qualified for the AAPF nationals, I believe the qualifying total is 1525 for the 220 class IIRC. I'd love to compete at nationals when I get my total up over the 1700 mark and when they are in maybe a more attractive location (Florida, Cali, Vegas , or within driving distance). I'm not sure where you're from, but I believe there is going to be an APF/AAPF Raw meet in Chicago (Willowbrook, IL) this December so look out for that if you're into raw lifting.
Good luck man and don't worry about the monolift. If anything it made it 10x's easier to get set-up properly and stay tight.