Workout # 2 today...

Yes I'm addicted to lifting. But I wanted to go back and test my mid back/front squat hypothesis. It held.

Front squat 142/1 125/3 135/3 x 2
Clean pull 125/3 130/3 x 2
BTN Press 52/3 56/3 60/1

So, the reason I believe my jerk (any my clean at heavy weight) sucks is because of my mid back. As Louie Simmons says for powerlifting, you should "push your abs out against the belt" when you squat. Apparently this is true for weightlifting. The problem is, when I do it, my back gets so tight it cramps. This time though, I sucked it up and kept going through the cramps. It allows for a much more upright position in the squat It also requires intense flexibility at the bottom. I will be working on this without lowering my training weights. Additional sets around 70% will probably be included to work the technique and my back.`

4 Star Benching

2/28/09

Chain Bench

52lb chain on each side of the bar

95lbs x 3

65lbs x 5

75lbs x 5

85lbs x 5

95lbs x 6

Board Press

3 board

195 x 4

205 x 4

4 board

225 x 2

215 x 5

5 board

225 x 6

Standing Press (Phil Style)

75lbs x 6

85lbs x 6

95lbs x 6

95lbs x 4

Sled

each trip was the length of the gym and back

125lbs

225lbs

325lbs

350lbs

370lbs

First experience with chains and sled were great.  Hope to get to 4-star again.

SHEIKO #33

Weight: 208. Time: 115. Easy day, obvi.

• Squat 225x3 (50), 260x3x2 (60), 305x2x2 (70), 325x2x3 (75)

• Bench 145x3 (50), 170x3 (60), 200x3x2 (70), 215x2x4 (75)

King of the Board Press

Went down with Greg, Vit and Terence to 4-Star today.

Bench w/ chains:
135 x 4 + 100lbs of chains
185 x 4 + 100lbs of chains, 4 sets

Pause on the chest for all of these. Still felt explosive which is good.

Board Press:
315 x 5, 3-board
325 x 5, 3-board
355 x 5, 4-board
375 x 5, 4-board
405 x 5, 5-board

All of these were easy. Brent was messing around with the board press and wanted to see what I could do. The 5-board is pretty ludicrous for me because it's maybe a 2" range of motion. I am not sure of the utility of doing them in the future. For everyone else, the ROM was like 6-12" so maybe it's more useful for others. The big difference in weight between the 3 and 4 board is odd. I think it must have to do with my chest strength, as I almost always fail on the board for a 3 board.

Standing Press (Phil Style):
135 x 8
145 x 8
145 x 7
135 x 5

Shoulder fatigue as usual. I belted these for extra safety for my lower back.

Finished with a bit of cable triceps, some banded triceps, and a lot of sled work for recovery. I also tried some stretching to help loosen the lower back.

test day

Snatch: 105, 108, 110

Clean and Jerk: 122, 128-miss x 3

Great day for snatch, I hit a 3kg record (5kg if you count competition max). I attribute this to two things: focusing on flexibility and keeping my back arched hard through the lift and the catch. I attribute the loss in the clean and jerk to being sick and losing strength (I almost passed out on every clean) as well as my jerk technqiue still being a little bit off (I still send the bar a little forward). I'm going to continue with the Russian program though, pretty much as it is. I'm going to do all the cleans and pulls as written (I've also been decreasing clean puls to add in more jerks) and just add in some jerk supports with weights around 100% and do some additional 70-75% jerks for technqiue.

Squat/Dead

Missed squats and deads this week, but didn't want to do too much so I would be ready to squat on Monday.

Squat
185 x 3 x 5

Good Mornings
135 x 5
185 x 3 x5

Glute ham raise
BW x 15
BW+25 x 3 x 10

Abs
3 sets of sit ups on the glute ham raise

Cardio

1 hour of biking (30 seated / 30 recumbent)

CARDIO/FLEXIBILITY

• Dumbell rows 75x12x2

Had a twinge in my back the last few days.

• Cardio - bike ?? x 25 mins

• Stretching - gastroc, soleus, hamstrings, upper back, adductors, seated groin

SHEIKO #32

Weight: 209.

• Bench 145x3 (50), 170x3 (60), 200x3x2 (70), 230x2x5 (80)

• Dumbell bench 50x8x4

• Deadlift 270x3 (50), 325x3x2 (60), 380x3x2 (70), 405x5x2 (75)

• Good mornings 185x5x4

Wait, lunges again?

The original plan was to work up to a heavy single...
Squat:
135 x 10
185 x 1

My lower back still feels horrible. Shooting pains and what not. It's more than exhaustion, but not nearly as bad as when I tore/sprained it, or when I had that sciatica. Squatting feels fine as long as it's all legs, which isn't really not for me.

Since I couldn't use my lower back..
Lunges:
225 x 12
275 x 10
295 x 8
315 x 8

Hang cleans:
40 kg x 20
60 kg x 10
40 kg x 20, 2 sets

Tried to keep it light, work on explosiveness

Hamstring Curls:
120 x 12
130 x 12, 3 sets

Zerchers:
off the low pins for a change

135 x 10
225 x 8
315 x 8
405 x 5

These still kill my pecs from having to hold the weight...

Ball Twists:
3 sets of crap.

My lower back is permanently arched right now, so I could barely get the range of motion needed for these. I had terrence and ben help me stretch it out, but it is still so-so. The abs were still hard, which was good though.

Brent - are you going to be at 4-star on Saturday? Greg, Terrence and I were thinking of coming down.

Deadlift

2/26/09

Deadlifts

stopped at knee

2 sets x 5 reps

worked up to 353lbs, 3 reps

full pulls

250lbs x 5

250lbs x 5

270lbs x 5

Power Cleans

89lbs x 5

111lbs x 5

133lbs x 5

Comp. #2,1 (yesterday and today

# 2 (yesterday)
P. sn. 77/2 x 2 88/2 x 2
P. Cl. + J. 100/1 x 4
Cl. Pull 108/4 121/2 x 3
Front Squat 93/3 110/3 135/3 125/3 x 2 (would've done 135/3 x 3 as prescribed, but it was really challenging holding my back in proper position and it's too close to test time to fatigue myself)


# 1 (today)
P. Sn. 66/2 77/2 x 3
P. cl. + J 98/2+1 x 4
B. Sq. 110/4 130/3

Clean, Clean, CLean the Weight (ho-ho-ho!)

Gear:
None / no belt

Power Clean:
221 x 3/3/3/3/3 (5 sets of 3 reps)

Power Clean + Standing Overhead Press:
231 x 1
199 x 5/5/5/3
221 x 1
155 x 8/6

Man, endurance is pretty shot right now. Time to get my workload tolerance back.

Bench Like a Bodybuilder

Was feeling fresh and strong going into the gym but I think my CNS is still fried because my reps of 245 felt way heavier than they are supposed to.

Bench Press:
245 X 5
245 X 5
245 X 5
225 X 10
185 X 18
135 X 20
135 X 20
I took the 225 and 185 sets until failure but not the 135 sets. Was trying to flush some blood into my pecs to get that swoll feeling that I haven't felt in a while.

Standing Overhead Press:
bitch weight X 7 (3 sets)

Skullcrushers:
4 sets of 12

Bodyweight Dips:
10 reps
20 reps
20 reps
20 reps

Shrugs (4 sets)
Pink Band Pull Aparts (4 sets)
Haning Abs (3 sets)

ME Bench

Bench:
pause extra long today to prepare for the USAPL hold-it-til-you-die onslaught.

275 x 3
285 x 3
295 x 1
305 x 1

Band-Lightened 2-board:
used quadded minis which were completely slack the last 2 inches. Maybe 20lbs off the bottom?

315 x 4
325 x 4
335 x 3 + 1 fail
335 x 4

Last set felt much better.

Dumbbell Shoulder Press:
(db x reps per arm)
85 x 8
90 x 8
90 x 6
90 x 3 + FAIL

Hit the wall on the last set big time.

Incline Close Grip:
135 x 10
155 x 8
185 x 6

CARDIO/FLEXIBILITY

Weight: 209.

▼ Misc

• Strict cable rows 100x15, 130x12x2

• Hyperextensions 30

• Cardio - bike 130 bpm x 25 mins

• Flexibility - gastroc, soleus, hamstrings, seated groin, seated glute, hip flexor

Jake pointed out that I probably should stop doing extreme stretching at this point in order to stay tight in the lifts, so I will just try to maintain. This doesn't practically make much difference since I'm usually sore enough that its a battle to keep in the same range of motion.

Bench

2/25/09

Bench

165 x 8

175 x 8 (PR)

185 x 6 + 1 fail

2 Board Press

195 x 3

quadded minis

195 x 4

205 x 4

215 x 4

225 x 4

Seated Shoulder Press

50 x 8

50 x 6

50 x 6

50 x 8

Close-Grip Incline Bench

105 x 6

105 x 8

105 x 7

105 x 7

More videos

Good job Trey!

Upper Back

Cable Rows
170 x 5
180 x 5
190 x 5
200 x 5

Neutral Grip Pullups
BW x 10, 8, 9, 9 (very short rest periods)

Farmer's walk
2 trips down the hall and back (with I think 3 stops each)
I was afraid of my hand ripping open again but it didn't...yet.

Dumbbell Curls
40s x 10 per arm
45s x 6
40s x 6
40s x 6 forearms fried from farmers

Medicine ball abs
2 sets
My hand split open slightly while I was throwing the ball. wtf.
It was a small split but I put like 3 gallons of purell in it...

MW(eightloss)

30 min elliptical bike
30 min regular biking
30 min elliptical bike

No more 4am sauna for me.

SHEIKO #31

Time: 2:00. Weight: 210.

• Squat 225x3 (50), 260x3 (60), 305x3x2 (70), 350x2x5 (80)

• Bench 145x3 (50), 170x3 (60), 200x3x2 (70), 230x2x3 (80), 245x1x3 (85)

• Dumbell bench 50x8x4

2009 USAPL California State Meet

For Sat, February 21st: Competing for my first ‘true’ meet was quite the experience: high octane, high energy level, and much fun. The precursor, preparation, and lead-up to the meet? ...not so much.

I spent the last four weeks dieting, water dieting, extra cardio, and worrying about how I was gonna shave 12 more pounds off of my small ass body. I’d say, for me personally at least, dieting and staving off my hunger every day for a month may have been more difficult than the actual training, if that makes any sense. And much like Dave, for one reason or another, I believe I actually increased in weight the morning of. However, creating that “Power Jewce”, as Kyle calls it, (i.e: spitting) and sitting in Dave’s moving sauna, I was able to make weight. Thanks to Terrence’s fine navigation skills of getting us lost all over Santa Clarita and the additional 20 minutes of Death Valley in Dave’s ride, I made the 60 kilo division.

I weighed in at 59.6 kilos for the Junior RAW 132 pound division.

SQUAT
1st attempt: 203.75

2nd attempt: 225.75

3rd attempt: 253.50 fail.

BENCH
1st attempt: 209.25

2nd attempt: 231.25 fail. (if this makes any sense, the commands were longer than I expected and I messed up my breathing cycle. . . ?)

3rd attempt: 231.25 (re-do)

DEAD
1st attempt: 303.00

2nd attempt: 336.00

3rd attempt: 369.25

TOTAL

826.25

Overall, the entire meet was much more than I anticipated. It was a very long day, but a very rewarding day. And by competing with friends—Brent, Dave, Kyle, Terrence, Phil, etc.—it was that much more rewarding. (versus everyone else, who was pretty much by themselves.) I believe we were the only “team” there, as Lance kept announcing Bruin this/Bruin that, which added another extra dimension to the experience. And having friends and family there for support was also nice. So thanks to those friends (i.e: Ben, Megan, Jo, etc.). And thanks to all the family. (i.e: Ben’s mom). j/k

P.S: On a side note—for those interested (*achem, Kyle*), I will try to get pictures from my brother and post pictures from throughout the day as soon as I can. However, it might take some time; he’s a professional wedding photographer (he actually sacrificed working that day/ $$$/ he had a wedding shoot that day, to come watch me) and he’s backed up at work. I already asked him, but supposedly he has a bunch of weddings and engagements he has to finish through before he can get to this. So it may be take a whiles. I’m not quite sure what he got or who he got—I was way too nervous the entire meet---, but I told him to try and get you guys as well. So hopefully there will be a few pictures here and there, or at least a fbook profile picture for at least one of the guys. Haha.. j/k. Anyways.. CONGRADS to everyone

Restoration and whatnot

Lower back is fried and so are my forearms?
My weight is back to 172 lb after weighing 161lb at the meet.

Squats:
bar X 15
135 X 10 (2 sets)
155 X 10
185 X 8
225 X 5 (4 sets)

Front Squats:
135 X 10
135 X 10
155 X 8
175 X 5

Dumbbell Bench:
35s X 15
40s X 15
45s X 15 (2 sets)
50s X 10
45s X 15

leg curls
leg extensions
dumbbell flys
calves
sled with 45lbs

Terrence's video

BE Lifting

BE = Blah Effort

So tired. I spent all of Sunday on the couch. I want to spend the entire week on the couch.

Gear:
None / no belt

Shoulder-Stance Back Squat:
325 x 5 (bleh, hard)
225 x 8/8/8

Medium-Grip Bench Press:
285 x 4
225 x 8/8/8

Snore, going to bed.

zzzzz legs

-100% motivated today. I can't wait to take a week off.

Leg Press:
90/180/270/360/450/540 x 10

These weren't supposed to bother my back, but they killed. I had to stop when it hurt to walk away. wtf.

Lunges:
135 x 16
225 x 16
275 x 12
295 x 8

Didn't want to push myself today because of the lower back tenderness.

Banded jumps:
these hurt too, but only when i really jumped. CNS failure came too soon due to the meet.

Hooray for livelift (formerly known as the deadlift)

IT'S YOU.
IT'S ME.
IT'S DANCING.

Single lift videos

These are all I have for Phil, so I didn't make a compilation.

Meet Videos

I don't have the #s for what Trey and Terrence hit, so I haven't compiled theirs yet.

USAPL State Meet 2009

Weighed in at 161lbs after weighing 166lbs the night before. I guess that crap I took that morning weighed a ton. I attempted to gain the weight back by drinking tons of water (with creatine) and gatorade. I also ate panda express and quiznos and a PB&J and apples along with some beef jerky and a couple red bulls but after my final deadlift I weighed only 165lbs. I don't understand my body.

My goal for this meet was a 1300lb total.

Squat
1st attempt: 424lbs (1 white, 2 red for depth)
2nd attempt: 424lbs (3 whites)
3rd attempt: 457lbs (3 whites)

Bench (warm ups felt kinda shitty)
1st attempt: 308lbs (3 whites) Took forever to touch and almost dumped it at the bottom
2nd attempt: 330lbs (3 whites)
3rd attempt: 336lbs (3 reds) Couldn't lock her out.

Deadlift
1st attempt: 479lbs (3 whites)
2nd attempt: 523lbs (3 whites)
3rd attempt: 534lbs (3 reds) Couldn't lock her out. sonofabitch

1310lb total

USAPL CA State Meet: Post Mortem

I went to bed at 186.6 on my scale. I was dropping 2-3 lbs at night, so when I woke up at 187.0, I was pretty freaked out. I think I weighed myself wrong the night before, or I sleepwalked (sleptwalk?) and drank a lot of water.

I ended up going to the sauna at 5am and sweating there until 7. This was miserable. I kept getting overheated. I switched to the steam room for the last 40 minutes which made things more bearable. I was sweating the entire time, so I know I wasn't completely dehydrated.

At 7am, I left weighing 183 and went to go pick up the guys. I put on two sweatshirts and cranked the heat. When we got there, I weighed 82.3kg. Sweet. I felt ok, but thirsty. I immediately ate a sandwich and started drinking gatorade.

The big mistake was drinking too much gatorade. I realize that I should have been drinking a little bit of it to replenish my electrolytes, but then switching to a bunch of water. The stuff is so sugary that it made me feel horrible for the first hour. Once I switched to water, things seemed to go better. I think drinking only this stuff is what might have killed me at raw nationals last year. IMPORTANT LESSON™.

The meet itself was ok. People got so quiet during lifting though because according to USAPL rules, you can't play music during it lift itself. I decided to make noise anyway, and just started shouting at people while they were lifting. Lifting in vacuum is teh lame.

Squat:
551 x 1

easy. 1 red light for depth. whatevs.

Bench:

Pauses were long, so I changed my opener to 335 to prevent any errors.

I called for 152.5kg, but they wrote it as 142.5kg. Apparently, they couldn't change it, so my opener was even lighter than expected. I actually hit 315 in the warm up, so this lift was stupidly easy.

315 x 1
335 x 1
351 x 1

All easy, as planned

Deadlift:
606 x 1

Brent said it was the fastest deadlift he's ever seen from me. After looking at the video, it does look quick. I did a dance after I lifted it, which I am pleased and embarrassed by.


Total: 1509. Men's Nationals, here I come.

After that meet, I'm not sure if I'm going to lift equipped any more.

CARDIO/FLEXIBILITY

Weight: 212 after a big meal. Meh.

• Cardio - bike 120 bpm x 30 mins

• Flexibility - gastroc, soleus, hamstrings, adductors, seated groin, hip flexors

USAPL 2.21.2009: Post Mortem

Weighed in at 109.7 kg after a huge Indian carb bomb of a dinner. HAH. Lifted in the Men's Open Raw division.

Squat:
Warm-ups felt shitty.

#1 418. Easy, smoke show, depth was apparently borderline.
#2 430. Easy, sunk it low.
#3 446. Felt good, sunk it low.

Three white lights on everything.

Bench:
One thing I didn't account for was the length of the pause. The judges were making you wait there for 3-4 seconds for the Press command. Brutal.

#1 337. Easy.
#2 346. Hardest bench ever, but I ground it out. Decided not to take a third attempt.

Conventional Deadlift:
Warm-ups felt ultra-shitty.

#1 473. Meh, pretty good.
#2 501. Not bad.
#3 513. A little slow at the top, but still got it decently fast.

So total was 1306. Not quite Class I by the Raw Standards, but whatevs. I still broke 1300 raw and went 8/9. Congrats to Terrance/Kyle/Trey on their first meet, to Brent for hitting a big total and Dave for qualifying for Men's Nationals!

LAST TWO DAYS

▼ 1. 2/21/09 - Sat - SHEIKO #30

• Bench 145x3 (50), 170x3 (60), 200x3x2 (70), 230x3x5 (80)

• Squat 225x3 (50), 260x3x2 (60), 305x3x2 (70), 350x3x6 (80)

• Bench 145x4 (50), 170x4 (60), 200x4x4 (70)

• Dumbell bench 50x10x5

• Good mornings 185x5x5

▼ 2. 2/20/09 - Fri - CARDIO/FLEXIBILITY

• Cardio - bike 120 bpm x 30 mins

• Flexibility - usual

Comp. # 4 - Finally a good workout

Snatch 77/2 x 2 88/2 x 3 95/1 100/1 105/1 It was supposed to stop here, which is my competition max, but I went for (and missed) 108 3 times. Hopefully I'll be good for it next week.

Snatch pull, Ab. Kn. 88/2 100/4 x 2
Clean and jerk 98/1+2 110/1 115 - miss 117- miss
For these I was pretty tired. I feel like the loss of work capacity affects the clean and jerk more then the snatch. I guess that makes sense.
BTN Jerk 98/2 108/2 121/1 x 3 Made these, even though they were kinda hard. Honestly, I still don't know for sure what's wrong with my jerk...
Front Squat 90/4 102/3 x 4 I love light squat days, especially when they're front squats.
Jerk Support 120/2 x 2 130/1 135/1 x 3

Bench (not really)

Overhead Press
95 x 5
115 x 5
125 x 3
135 x 2 PR

Dips
BW x 8
BW+25 x 8
BW+35 x 6
BW+45 x 6

Pullups (shoulder width grip)
BW x 10, 10, 10, 9.5

One arm dumbbell extension
25 x 7, 6, 6, 6 per arm
(sandbagged for my right arm because my left is much weaker)

Lateral raises
20s x 3 x15

tomorrow's ROSTER!

http://www.usaplforum.com/cgi-bin/usapl.pl?read=32859

Squat/Dead

Good luck to everyone competing on Saturday!

Squats
185 x 2 x 5
205 x 2

Deads
243 x 5
273 x 5
293 x 4, 5

GHR
BW x 15, 10, 10, 10

1 set of situps

Comp. # 6, 5 (they count backwards)

#6
Power Snatch 77/4 x 3
Clean and jerk 100/1+2 110/1 x 2 120- missed 3 times (this day is written in the program as going to 100% clean and jerk)
Clean pull 108/3 120/2 135 - 2,1,2
Jerk 98/2 108 - 1+miss, 2 115 - 1, miss

Came back at night for:
Back squat 100/4 125/3 x 4 (yes, I was too tired to do this in the morning)

Stretched hamstrings, groin

This was a shitty day. I still felt tired and got super winded doing the lifts.


#5

P. cl. + Jerk 98/2+2 x 2 108/1+1 x 3
Cl. Pu. Ab. Kn 98/3 108/3 120/2 x 2
Cl. Pu. to St. leg 108/2 120/2 x 2 135 - 1,2
Back squat 110/3 130/3 150/3 155/3 160/3 x 2 150/2

stretched hamstrings, groin

Not bad so far. 160 was very heavy. Went for 165 and failed. Came back tonight and did:

Back Squat 160/3 165/2, 165 x fail

Stretch hamstrings, groin

This is an improvement over the last few squat sessions because I could lift 160/3 for several sets at least. Today is the best I've felt since I got back. I can finally strain hard and not feel like shit. I don't think the disease is hampering my training anymore, but I still lost a depressingly large amount of strength (I mean, I did 170 x 5...). Today was good because I didn't have a day of rest before, which may have made some different even though I don't think it was alot (I felt pretty damn good today). Saturday I go heavy on Snatch and kinda heavy on clean and jerk. I'm hoping I hit 105 (praying..) on snatch and my clean and jerks feel good. I'm still undecided on whether or not I want to finish out the program as it is or repeat at least 3 weeks of the preparatory phase to get some strength back. I can feel it coming back now I just don't know if it will return and improve significantly more if I redo the prep phase. I guess I'll be able to answer better on Saturday.

Prep #5

Gear:
None / no belt

Power Clean + Standing Overhead Press:
155, 1/5 (1 power clean + 5 standing presses)
205, 1/5
225, 1/2

Olympic-Style Front Squat:
275 x 3

SHEIKO #29

Time: 1:40. Weight: 212.

  So this was awesome. We went to a restaurant that had the worst service ever. I showed up ~45 mins later than I wanted to at the gym and had to sprint through deadlifts, which is never fun. I also ended up only wearing shorts because I was in a hurry, and it started snowing by the time I was biking home. This was actually really awesome tho, because I was overheated and the cold felt great. Srsly.

• Deadlift to knees 270x3 (50), 325x3x2 (60), 350x2x2 (65), 380x1x3 (70)

Very strange rep scheme on these ... ended up doing 3x2 instead of 2x2 at 60, whoops.

• Bench 143x3 (50), 173x3 (60), 203x3x2 (70), 230x3x2 (80), 242x3x2 (85)

• Dumbell bench 55x10x5

• Deadlift 270x3 (50), 325x3 (60), 380x3x2 (70), 435x3x5 (80)

These were a little tough off the floor, particularly on the fourth set. I got a little more pumped for the last and it was easy. Makes sense because I did to-the-knees first.

Bench

Band lightened bench (w/ quadded greens)
185 x 5
225 x 5
245 x 5
265 x 5
295 x 3 failed reps
285 x 2+1 fail

Shoulder press
45s x 8
50s x 8
55s x 6
55s x 6

Stability bench
22.5s x 8, 10
22.5s + 17.5s x 6 + 1 fail
22.5s + 17.5s x 4 + 1 fail

Rope pushdowns
110 x 12
130 x 9,8,8

Bench

2/18/09

Band-Lightened Bench

quadded greens

185 x 5

225 x 5

275 x 5

315 x 5

335 x failed

325 x 3

Dumbbell Shoulder Press

45 x 8

50 x 8

50 x 8

55 x 6

Stability Bench

dumbbells banded over each side

Bar + 22.5lbs each side x 8

Bar + 50lbs each side x failure

Bar + 40lbs each side x 6

Bar + 40lbs each side x 6

Bar + 50lbs each side x 4

Tricep Extension (Rope)

110lbs x 1 set

130lbs x 3 sets

ΔE Chest

Band-lightened Bench:
used quadded greens
315 x 5
365 x 5
385 x 5
405 x 3
415 x 1 + 1 fail

There's such a fine line on these where I can rep it out easy but when I add 10 lbs and I can't do any at all. All the other guys seemed to show the same thing, so it's interesting.

Dumbbell Shoulder Press:
(dumbbell by reps)
80 x 8
85 x 8
90 x 6
95 x 5 + 1 almost, but fail

Stability Bench:
bar + 50s x 8
bar + 50s + 17.5s x 8
bar + 50s + 22.5s x 7
bar + 50s + 22.5s + 17.5s x 5 + 1 fail

Rope Tricep Extension
stack x 15
stack x 31
stack x 22
stack x 20

CARDIO/FLEXIBILITY

Weight: 209.

  I think my weight just depends on my hydration and when my last meal was at this point.

• Cardio - bike 120 bpm x 30 mins

• Flexibility - gastroc, soleus, hamstrings, adductor on machine, seated groin, hip flexors

Books & Such

Recommendations for other training books? I've gone through:
- Starting Strength, Rippetoe (excellent)
- Practical Programming, Rippetoe/Kilgore (excellent)
- Strong Enough?, Rippetoe (good)
- The Strongest Shall Survive: Strength Training for Football, Bill Starr (great for training groups, good nutritional advice)
- Defying Gravity: How to Win at Weightlifting, Bill Starr (good for laughs)

I'm going to pick up Powerlifting: A Scientific Approach by Hatfield, since it's like $7.00 on Amazon. Maybe Mike Tuscherer's book on his Reactive Training System? After that, maybe jump in the deep end with Zatiorsky's stuff.

Upper Back

Got sick over the weekend and was still kinda sick...

Banded dumbbell rows
22.5+red x 10 (warmup)
35+purple x 10
50+purple x 10
50+purple and red x 8

Close grip chin ups
BW x 15
BW+25 x 9,8

Barbell shrugs
225 x 4 x 15
supersetted w/ face pulls
green band x 4 x 15

Hammer bar curls
70 x 2 x 10

Barbell curls
75 x 2 x 8

Upper Back

2/17/09

Bent-Over Rows

reds + 50lbs x 8

purple + 50lbs x 8

purple + 50lbs x 8

purple & reds + 50lbs x 8

Neutral Grip Pull Ups

BW x 13

BW + 25lbs x 6

BW + 25lbs x 6

Face Pulls

green bands x 4 sets

Barbell Shrugs

225 x 15 x 3

275 x 10

Hammer Curls

Prep #4

Gear:
Belt (for squat)

Shoulder-Stance Back Squat:
365 x 1
385 x 1
405 x 1 + FAIL
405 x 2

I was supposed to hit 405 x 3, but the first try I fell forward for no discernable reason. Dave said I pretty much dived forward. I was pretty hungry going in, so maybe that? Who knows. Anywho, recovered and hit 405 x 2. Not what I wanted, but I'll live.

Medium-Grip Bench Press:
275 x 1
295 x 1
325 x 2

Just didn't have the energy for the third rep at 325. Oh wells.

Stiff-Leg DLs:
350 x 7

I wanted 8 reps, but my grip gave out at rep 8.

Overall, I should be in line for the numbers I want to hit. Just need to eat and rest enough. Weighed 236 in the morning, so I have some room to feast.

SHEIKO #28

Weight : 214. Time: 2:00.

  Weight is back up. Fuck. Felt pretty tired and weak today, too.

• Squat 225x3 (50), 260x3x2 (60), 305x3x2 (70), 350x2x4 (80)

• Bench 145x3 (50), 170x3 (60), 200x3x2 (70), 230x3x5 (80)

• Dumbell bench 50x10x5

• Squat 245x3 (55), 285x3x2 (65), 325x3x4 (75)

2-16, competition phase #1

P. Sn. Ab kn. 77/2 x 4
Snatch 77/2 88/2 x 2
97- 3 x miss
90 - 1
95 - 2 x miss

P. Cl. + J 95/2+1 x 3
C&J 95/1+2
108- (1+1+miss), (1+1), (1+2), (1+2)

After this I was extremely tired for no reason other than the illness/vacation. I was extremely pissed, as I always am when things aren't going well.

Went back to the ARC tonight and finished the front squats:

Front Squat 102/4 127/5 x 4

Felt a little heavy but really not bad overall.

Stretched for like an hour because I ran into a guy a few labs down from me who's actually not an idiot when it comes to working out (meaning he listens to my advice and has begun to improve). I stretched/talked with him. Overall a good stretch and I felt a little less pissed afterward.

The new plan is: finish this competition cycle then re-asses where my training is and if I want to continue the Russian plan or switch to something else (I'm thinking Mike Burgener's program). If by some miracle I pull my head out of my ass and make some records during my test I will probably continue with the Russian routine because until I got sick I was on track for records (I hit 105 on snatch, which is my competition best just just before I got sick, during the 6th week of 7 in the preparatory phase). If I still feel like total shit and my work capacity sucks I will either have to repeat the prep phase or switch to Mike's program. I am not thrilled with the second option because I felt like I was starting to progress with the Russian program, and because I am stubborn. I've even talked to Mike about using his program vs. this one and he said it didn't really matter, which is why I decided to stay with this for another round. The last reason is that I'm not thrilled about changing programs in general. I've doe a lot of that and wasted a lot of training time in my life, which is why I'm where I'm at in weightlifting. Honestly, not that sure what to do except eat dinner.

/ramble

ΩE Squat

Lower back was feeling like death today. I think I overworked it a bit on those stiff legged deadlifts. I got a massage from Wat Po Thai over the weekend, which was both cheap and one of the best I've ever had. They did a bunch of stretching stuff, which I had never had done before.

Box Squats:
Uses purples and greens:
135 x 2
225 x 2, 3 sets
275 x x, 3 sets

Half-assed Squats:
So I thought I would try using a higher box today to work on the transition after the explosion from the hole. Unfortunately the next highest box is 18"(?) which felt waayyyy to high. That or I am ridiculously unbalanced in strength. I think a 15" box would have been just right.

Uses purples and greens again

315 x 2, 3 sets
265 x 2, 2 sets
415 x 2

Front Squats:
at least these were legit

225 x 8
245 x 8
275 x 8

Squats

2/16/09

Band-Resisted Low Box Squats

purples

135 x 2

135 x 2

135 x 2

155 x 2

165 x 2

175 x 2

Band-Resisted Medium Box Squats

purples + 185lbs x 2

purples & greens + 135lbs x 1 + 1 fail

purples + 225lbs x 2

purples & greens + 95lbs x 2

purples & greens + 105lbs x 5

Front Squats

135 x 5

135 x 7

135 x 10

Calves and Core

Valentine's Lift - technically block 2 # 13

P Sn. Bel Kn. 75/4 x 2 85/1 x 3 (these were basically hang full snatches in the end)
Snatch 85/2 x 2 95 - (1+miss), 85/1 90/1 95 - miss, 1,1,1,miss, 97 - miss, 90/1 95 - miss
Sn. Pull 97/3 x 4 107/2 x 4
BTN Press + OHS 60/1 55/3+2 x 2
I had to do these starting from the top but I was not too unhappy with the results.
Back Squat 100/2 120/2 145/3 x 4 These felt heavy but weren't bad. I feel like I'm almost back.
Drop Snatch 75/2 x 2 85/3 x 2 - Stopped because my back was pretty fried from everything plus the extra jerks I did this week. I don't really feel like I'm missing out when this happens because in the end the same muscles got trained, just for a different lift. Overall I think the improvement in overhead strength will be sufficient either way but with the extra jerks I get the added bonus on improving jerk technique, which is the most important thing right now.

Bench

2/14/09

Seated Military Press

95 x 8

115 x 6

135 x 2 + 1 fail

135 x 3

135 x 1

Skull Crushers

70lbs x 8

80lbs x 6

85lbs x 5

85lbs x 6

Medium Grip Lat Pulldown

160 x 6

160 x 6

180 x 7

180 x 6

Front Raises

22.5lbs x 8 x 3

Ab Circuit

SHOULDERS (formerly known as bench)

Seated Military Press:
185 x 3
205 x 3
225 x 1 + 1 fail
215 x 2

Dips:
bw x 10
bw + 45 x 8
bw + 90 x 8
bw + 115 x 8
bw + 135 x 8
bw + 160 x 7 + 1 fail

Medium Grip Lat Pull Down:
220 x 10
250 x 10
(got distracted, never finished)

Skullkrusherz:
120 x 10
120 x 12
140 x 10
170 x 7 + 1 fail

SHEIKO #27

Time: 1:15. Weight: 209.

  Not really sure how I feel about this. Weight down ~5 lbs after one day of dieting...

• Squat 225x3 (50), 260x3x2 (60), 305x3x2 (70), 325x2x4 (75)

• Bench 145x3 (50), 170x3 (60), 185x3 (65), 215x3x6 (75)

Was supposed to do 55x3, 65x3x2 but I wasn't paying attention. I need to stop being a dumbass with my weights and # of sets.

• Dumbell bench (hands in) 50x10x5

• Good mornings 185x5x5

KAYAKING/CARDIO/FLEXIBILITY

• Kayaking 1 x fail

Went to this kayak rolling lesson. You learn how to turn a kayak over when you are underwater. Except the kayaks they brought were too small and my quads wouldn't fit under the sides. I have to show up again in 2 weeks.

  Even awesomer, I forgot to bring a change of swim trunks. So I biked to the gym in wet swim trunks (no pants coz I didn't want them to get wet) and it was just around freezing. I'm fucking hardcore. Fuck yeah.

• Cardio - bike 115-135 bpm x 20 mins

• Flexibility - gastroc, soleus, hamstrings w/ bar, adductor on machine, hip flexors, seated 

groin

Jerks/Stretching

Jerks 102/1 107/1 109/1 111/1 x 2
A little sore from the last two days but easy. I'm doing more jerks to make sure I really nail down the technique since this lift is my weakness.

Stretching: 30min of groin, hamstrings

My lower back gets really tired when I stretch because I'm constantly trying to stretch my hamstrings with my back arched, and since they pull against each other it really fatigues my lower back. It's actually the limiting factor in how long I can stretch. It gets so tired I simply can't arch my back to stretch my hamstrings more.

Prep #3

Gear:
Belt

Shoulder-Stance Back Squat:
380 x 1
402 x 1
413 x 1
418 x 1
380 x 2

Medium-Grip Bench Press w/ Pause:
336 x 2
347 x 1

Conventional Rack Pull (below knee)
458 x 3
485 x 2

The bench presses were ridiculously easy. I'm going to move my attempts up.

Deadlifts

2/12/09

Band-Resisted Deadlifts

quadded minis + horizontal greens

135lbs x 5

225lbs x 1 lockout + 2 fail

185lbs x 3

Stiff-Legged Deadlifts

155lbs x 8

205lbs x 6

245lbs x 5

Power Cleans

109lbs x 5

129lbs x 5

129lbs x 5

Superset GHR's and Banded Decline Abs

braindeadlift

I felt totally unmotivated today. My lower back felt great and the pulls were surprisingly easy, but my mind was not really into the work out at all.

Band-resisted Deads:
Did the double-band attack, with quadded minis + the horizontal greens that start 1" above the bar when it's on the ground. maybe 150-200lbs at the top? Only batman knows.

315 x 8
495 x 5, 2 sets

Stiff-legged deadlifts:
335 x 8
425 x 8
475 x 8 (PR)

I forgot the reds were 55s, so this was kind of a retarded PR. I hit 455 x 5 back over break and thought that was pretty good, so I was going for 3 more reps today. Whoops!

Lower back was tired, so I skipped cleans and just did a few sets of GHRs. Finished with banded decline abs

Getting back into it

I hate taking time off. I hate it because it makes you weak and makes everything feel so damn heavy. Don't do it. Ever.

2-11

P. Clean 92/4 x 4
C&J 105/1 x 5 (supposed to be 2 reps each but I just didn't have the strength)
Cl pull Bel Kn. 105/5 x 2 120/3 x 4 felt SUPER heavy
Cl. pull to st. leg 132/3 x 2 145/2 x 3
Felt heavy, but actually not that bad since I don't need to worry about the explosion.
Back Squat 107/1 125/1 156/2 x 2 Supposed to be 4x3. The bar just felt so heavy I almost failed on the second rep of the second set. It sucked.


2-12
P Cl. bel. kn. 92/4 x 4
Jerk 105/2 x 3 117 - basically got a bunch of singles at this weight, dropped down to 105 and
worked back up for technique practice. All in all not too bad, probably the best feeling lift so far.
Clean Pull 105/3 120/3 132/2 x 2 These were a complete waste. I had zero explosion and the weight felt like it was twice as much as was on the bar.

Power snatches were assigned for the end of the workout but I had no explosion left and when I tried them I found my wrists hurt as well. I = pussy right now.

After the workout I went to the ARC and did 3x2 jerks with 107, which were easy and made me feel better. Some guy even said "Everybody here could learn from that kind of lifting," which made me feel better. I don't want to be the guy who does "cool" lifting in the gym though, I want to scare everyone, so I'm not 100% satisfied. Then I did 20-30 minutes of hamstring/groin flexibility, which I have been horribly neglecting and need to do every day. Please feel free to remind when I have not posted that I stretched.



Overall this week has sucked balls workout-wise. I am weak, still a touch sick so I cough after every lift, and feel like a pussy because these weights should be flying up. I was supposed to start the competition phase training this week but I decided to postpone it and do some of the preparatory workouts I skipped while travelling to try and re-condition my body. I'm really hoping that by next week I'll be back to decent form. I'm not sore at all, but as I said the weights feel heavy as hell. I think it's just a matter of reaccustoming myself to heavy weight again ASAP.

I'm really frustrated that you can lose it so damn fast.

SHEIKO #26/SKILLS EVALUATION

Smoked everything. Danny said, "You don't know math. That is not 95%. Bring a calculator next time." I feel very good about my test day coming up.

  I kept screwing up the warm-up sets for some reason.

• Squat 225x3 (50), 260x3 (60), 305x2 (70), 350x2 (80), 390x1 (90), 415x1 (95)

Danny finally convinced me I need to lower myself slower, especially with heavy weight. I lost my arch a bit in my back, but I clearly have the strength for much more than 415. (It was easy regardless.)

  Was supposed to do 305x2x2.

• Bench 145x3 (50), 170x3 (60), 200x2x2 (70),  230x2 (80), 255x1 (90), 270x1 

(95)

• Deadlift 270x3 (50), 325x2 (60), 380x2 (70), 435x2 (80), 485x1 (90), 515x1 (95)

Was supposed to do 380x2x2.

It's always a little nerve-wracking going over 90% on Sheiko because you simply don't do it until the skills eval or test day. But, at least until now, its extremely gratifying how easy it is once you get there.

ME Bench

As usual, all reps are paused so I can work on strengthening my explosion.

Bench:
275 x 3
295 x 1
305 x 1
315 x fail

Felt better on this 315 one than the last time I tried. Got about 4" off the chest and stalled.

3-board:
315 x 5
335 x 4
365 x 1 + 1 fail (going for 3)
355 x 2 + 1 fail (misgroove on 3rd; going for 2)

made too big of a jump on the 3rd set due to overconfidence.

Close-Grip Benche:
225 x 6 (foot cramp, wtf?)
225 x 7
225 x 5
185 x 10
(waited around, got bored)
135 x 18(?)

Cable Flyes:
80 x 10
100 x 10
90 x 10
80 x 15

Finished with some sub-scap pulls

Bench and whatnot

Shirted up to hit my opener.
Bench Press:
305 X 1
310 X 1
310 X 1

Took the shirt off:
265 X 3
270 X 3
270 X 3

Weighted Dips:
45lb X 8
90lb X 8
135lb X 9
45lb X 15

Shoulder Press
Band Pull Aparts
Cable Triceps

Bench

Bench (paused)
175x1
185x1
190xalmost but no
165x3

3 board press
165x5
185x3+fail
185x2+fail
195x1+fail

Close grip bench (paused)
135x8, 6+fail
145x4+fail
135x4+2fail

Cable flyes
50x10
60x8,7,7

Bench

2/11/09

Bench

warm-ups

205 x 1

215 x 1 (previous PR)

225 x 1 (10lb PR)

235 x 1 (20lb PR)

3-Board Press

225 x 2 + 1 fail

205 x 3

205 x 3

215 x 2

Close-Grip Bench

135 x 10

155 x 7

155 x 5

155 x 5

Cable Flyes

70 x 6 x 4

Upper Back

Wide grip pullups
BW+25 x 5
BW+35 x 5
BW+45 x 5,5

Dumbbell rows
80 x 10
90x 10,10,10

Smith machine shrugs (pause at top)
225x15
315x10,10,10

Machine rear delt flyes (pause at back)
115x12
130x10,10,10

Hammer curls
35s x 10
40s x 10,10,8

backbackbackbackback

T-bar Rows:
190 x 10
235 x 10
280 x 8
305 x 8
190 x 10

Lat-Pull Down:
I tried to make these hard by resting for a full second between reps to cut down on the momentum
250 x 10, 4 sets

Reverse Flyes:
205 x 10, 2 sets
220 x 10
235 x 10

Incline Dumbbell Curls:
(dumbbell x reps)
35 x 10
40 x 10
45 x 8
50 x 4

Update

So my last workout was Monday 2-2, I thing I logged it. I was sick that day but it went well. The next two days I was too sick to lift (I showed up at the gym and tried to clean + jerk 60kg, dropped the bar and left). I then went to Michigan on Thursday followed by a trip to Virginia on Saturday. Both of these involved heavy and drinking and I was still sick, but they also gave me a chance to recovery from my illness. So, I'll be back in the gym tomorrow as usual.

Prep #2

Gear:
None / no belt

Power Clean + Standing Overhead Press:
235 x 1/1/1/1 (4 singles)
245 x 1 (~PR)

~ means that I've hit a 245 Power Clean and a 245 Standing Overhead Press separately, just never together. It felt ridiculously easy. I finally figured out where the second pull should be and how to meet the bar as it drops down.

Rippetoe-Style Standing Overhead Press:
215 x 3
205 x 4/4/4

Overhead Squat:
135 x 8/5/5

Legs are too fried from yesterday to do Front Squats, so just did Overhead Squats. Strangely enough, my overhead lockout gave out after 8 reps (Kyle saw this happen).

SHEIKO #25

Time: 0:45?

  Light prep day for skills eval on Thu.

• Squat 225x3 (50), 260x3 (60), 305x3x2 (70), 325x2x3 (75)

• Bench 145x3 (50), 170x3 (60), 200x3x2 (70), 215x2x3 (75)

Squat Opener

Hit the projected opener a few times with full gear and commands.

Squats:
379 X 1
418 X 1
418 X 1
418 X 1 (easiest)

SS Bar Low Box Squats (w/140 lbs of chains):
135 + chains X 2
155 + chains X 2 (7 sets)

Lunges
Abs

Prep #1

This session was both good and bad. I need to start getting to 4Star around 7:30 or so on Mondays. Showing up around 8:15 meant that I had to work with 4 other guys, which slowed things down a lot. I got gassed at the end because of this. Live and learn.

Gear:
Belt (for squat)

Shoulder-Stance Back Squat:
351 x 5/5 (2 sets of 5 reps), easy
362 x 5, pretty easy
385 x 2, pretty easy

Medium-Grip bench Press
300 x 5/3/3/4

Wanted to do 5/5/5, but this is still the total number of lifts I wanted. Forgot to hit 325 x 2.

Stiff-Leg DLs:
325 x 8/6/3

I was completely gassed after the first set of SLDLs. Was there too long. Heavy rack pulls on Saturday probably didn't help either, haha.

ME Squat

Squat:
405 x 3
455 x 3
465 x 3
475 x 3

The last rep @ 475 was harrrrd. Definitely a grinder, but I use the Jürgens-technique of MAX BAX and got it up. Speaking of which, my lower back still feels 85% or so. I'm hoping this goes away or at least doesn't persist until March.

Front Squat:
225 x 5
245 x 5
275 x 5
315 x 5

Terrence and I got into a bit of a one-upping on this, and we ended up doing 315.

Single-leg Hamstring Curl:
110 x 10
120 x 10
130 x 10
100 x 12

Called it quits after that to keep the volume low.


Edit: To Whom It May Concern - Terrence hit clean, at depth, singles at 405, 425, 435, and 445 today.

Squat

2/9/09

Squats

185 x 5

185 x 5

205 x 3

205 x 4

205 x 4

Front Squats

135 x 5

135 x 5

155 x 5

My grip has been failing me -- personal problem.

LAST THREE DAYS

▼ 1. 2/9/09 - Mon -CARDIO/FLEXIBILITY

Weight: 214.

• Cardio - bike 120 bpm x 25 mins

• Flexibilty - gastroc, soleus, hamstrings, groin, hip flexors

▼ 2. 2/8/09 - Sun - UPPER BACK/CARDIO/FLEXIBILITY

▼ Upper back

• Pull ups

• One-arm cable row

• Hyperextensions

• Strict cable row

• Cardio - bike 130 bpm x 20 mins

• Flexibilty - gastroc, soleus, hamstrings, groin, hip flexors

▼ 3. 2/7/09 - Sat - SHEIKO #24

• Squat 225x5 (50), 260x4 (60), 305x3x2 (70), 350x3x6 (80)

• Bench 145x5 (50), 170x5 (60), 200x5x5 (70)

• Dumbell bench 50x10x5

• Dips BWx8x5

• Good mornings 185x5x5

DE Bench

Over the food sickness, came in for a quick workout in 45 minutes

Band-resisted Bench:
alternates outside, split, inside the rings
used green bands choked under the bench (100lbs at the top?)
135 x 3, 3 sets
155 x 3, 3 sets
175 x 3, 3 sets

Incline Bench:
225 x 5
235 x 5
245 x 3 + 1 fail

Dips:
2 plates + bw x 8 reps, 4 sets

Felt unusually burned out on these. I was expecting to rep 2 plates all day, but 8 reps was about failure. It got easier the more I did, so it may have just been from rushing from one thing to the next

One Arm Tricep Dumbell:
40 x 10
45 x 10
50 x 10
50 x 8

Supersetted sub-scap pulls in between the last two exercises. My posture has been feeling so-so lately, so I wanted to make sure I keep that part of my back strong.

Squat

Squat
185 x 4 x 5

Leg Press
290 x 4 x 8

GHRs
BW x 10
adjusted the foot pad to the 3rd notch
BW x 3 x 15
BW+25lbs x 9

Hanging leg raises
4x25

I can has food poisoning too?

Not sure what I ate, but I got crazy sick this afternoon and then recovered at like 8pm. I blame Kyle. <3

Unlike having a cold, you can't get stronger when training with food poisoning.

Benching

Sled

Close Grip Bench:
185 X 4
225 X 4
245 X 4
255 X 4
260 X 4
(4's are underrated)

Flat Dumbbell Press:
85s X 8
95s X 8
100s X 7 (3 sets)

Skull Crushers
Banded Dumbbell Extensions
Band Pull Aparts
Hammer Curls
Abs

Week B #3

Gear:
Belt (squat and pull)

Shoulder-Stance Back Squat:
Brent spotted me on all this, thanks Brent!

365 x 1
385 x 1
405 x 1
415 x 1
385 x 1
365 x 1
315 x 4

Rippetoe-Style Standing Overhead Press:
205 x 3
225 x 3
230 x 2/2
205 x 5/5

Conventional Rack Pulls (from below knee):
405 x 3
425 x 3
445 x 3
465 x 3

Bench

Bench (paused on chest)
155x4x5

Incline Dumbbell Press
60s x8
65s x4 last rep very slow
60s x2x5

Pullups (shoulder width grip)
BWx10,10,10,7

Incline Skull Crushers
65x10
75x8,6,7

Lateral Raises
20s x15
25s x2x12

Speed Bench Kyle Style

2/7/09

Speed Bench

135 x 3 x 8

Close Grip Incline Bench

125 x 5

135 x 5

135 x 5

145 x 5

Chest Supported Rows

45lbs x 10

70lbs x 10

90lbs x 10

90lbs x 10

Rear Delt Flyes

40lbs x 8 x 4

Core Work on The Rings

Dead Opener

Hit my opener today. Speed pulls next week and then I'm good to go.
EDIT: going the change the opener back to 473 then make a nice jump for the second attempt

Deadlift:
479 X 1
rested 3 minutes
479 X 1

Weighted Pull Ups
Barbell Rows
GHR
BICEPS
Sled

CARDIO/FLEXIBILITY

• Cardio - bike 20 mins

• Stretching - gastroc, soleus, hamstrings, groin, hip flexors

Club Status Update

I spoke with Jason (head Club Sports guy) today and he said we now have everything in. One thing he wanted to see was a list of teams and where they are located. I guess one of the criterion used to judge potential clubs is whether there are local inter-collegiate meets. The Cal State Collegiate meet is nearby, but that's really the only one I know of. I emailed him a list of clubs, so hopefully that gives some legitimacy to the idea of a collegiate powerlifting team. We should hear back sometime at the end of the quarter. There are two other potential clubs at the moment, but I'm not sure what that means.

Also, no-go on the idea of storing the PROWLAAAAA in the club sports gym. First we would have to wait until we were actually a club (next fall), and then we'd have to be under some sort of supervision strategy. I guess Crew is allowed to use it because they have a full-time coach who makes sure they don't kill themselves. Even storing it in there isn't possible. There's no way I can store that thing in my office, so I'm sort of stuck as to where we could put it at the moment.

Train tomorrow

Brent, let me know what time you're going to train at 4 Star tomorrow. I'll be there.

Deadlifts

2/6/09

Deadlifts

245lbs x 1

295lbs x 1

315lbs x 1

315lbs x 3

335lbs x 3

I believe this was a 3-rep RP, but I'm not sure; I'll at my previous posts.

Block Pulls

4" 335lbs x 3

8" 335lbs x 3 ugly

12" 335lbs x 3

Good-Mornings

225lbs x 6

225lbs x I basically skipped this set because the bar was falling off my back

205lbs x 6

Froggers

1 set purple bands

1 set green bands