MIT Meet Results

Yesterday, 6 lifters from MIT did the AAU Cabin Fever Meet. I'm not sure how many of the current UCLA lifters care, but I've met a couple of you and I know some of the old folks read the blog still. And to whatever extent I've encouraged the MIT lifters to attend meets, I guess its an offshoot of the UCLA Powerlifting club.

I was helping "coaching" and handling lifters for this meet, as for 4 of the 6 it was their first meet. The meet was really well run and there was decent competition except for about 10 high school lifters who didn't know what they were doing.

Anywho, results (100% RAAAWWWWW, in kg):

Jason Ansel (198) - 142.5/95/190 - 427.5 (942)

My labmate who started PL last summer. Went 9/9, setting PRs on all lifts with room to spare. Could have done 975, maybe 1000.

Gordon Lu (198) - 195/127.5/202.5 - 525 (1157)

18 months ago, he was squatting 185. We all expected him to get 450+ on squat, but it wasn't his day. He had one of the funniest moments of the meet when his first bench (115kg) was misloaded (150kg) and he was crushed. The weight literally bounced off his chest.

Rene Befurt (220) - 175/137.5/207.5 - 520 (1146)

Rene was one of the first "serious" lifters I met at MIT, but this was his first PL meet. He had a couple miscues on squat and bench that basically left him with 2 attempts, or he could have done 30# better on total for sure.

Brian Yutko (165) - 135/105/190 - 430 (946)

Brian did meets in highschool as a wrestler in the 123 weight class, even though he is over 6'' tall. He's filled out a little bit since then, but he still wears a girl belt.

Deirdre Connolly (132) - 90/57.5/130 - 277.5 (611)

Dee had a kind of unfocused training cycle since her last meet, but this was still a 11# total PR. Squat was a small PR, bench was a clusterfuck (weird bench at the meet), and she destroyed a 10# deadlift PR. Anyway, this total gives her #16 ranking nationally for 1000% RAW 132 Women.

Frank Wu (181) - 175/130/272.5 - 577.5 (1273)

Frank had an off-day on squat for unknown reasons. His bench was also off towards the end of his training because of elbow tendonitis, but he came through better than expected. Oh, and he also DESTROYED a 55 lb PR on deadlift, pulling 600 lbs. This means his deadlift almost equals his squat and bench together. He also got third in best lifter, only off 1st by a few points.

Vids and pics are here.

QE Bench

Another fantastic wake-up-and-work-out training session <3

Bench:
275 x 5, 5 @ 8
285 x 4 @ 9

Frustrated on the last one, as the random spotter started helping on the 285, which messed up the set.

Seated Military Press:
165 x 8, 6
155 x 6

Gassed a bit sooner than I would have liked. My right elbow started hurting from having irritated it with the good-mornings on thursday. Need ice + vitamin-I.

Finished with flyes, close-grip pull ups, cable triceps and sub scap pulls.

Bench Assistance

Standing press
105 x 5
115 x 5
125 x 3
135 x 3 -PR, last rep was a grind. Happy with the PR but honestly this exercise seems to have very little carryover to my bench.

Skull crushers
70 x 12
80 x 8, 7, 7

Flat dumbbell presses
50s x 12
55s x 10
60s x 8

Dumbbell rows
So I bought a dumbbell handle from Sports Authority but unfortunately the handle rolls and grip is kind of an issue. Additionally, the damn thing isn't long enough to hold enough weights.
122 x 8 (12 lb bar)
132 x 8
There wasn't enough room on the bar for more weight using 25s so I tried using 45s and did them standing, which worked out okay.
132 x 8
142 x 8
I could probably work with this if I do them standing from now on, but I feel it somewhat in my lower back. Considering I'll probably be using dumbbell rows for a long time to come, I think I'm gonna return it and try to find a better one that doesn't roll and is longer.

2.27.10--Bench Assistance

I woke up this morning still feeling the effects of the night before. I took my workout easier than I should have because of this.

UCLA Basketball Game:
fail

DB Shoulder Press:
20sx8
25sx8x2

DB Bench Press:
40sx8x3

Cable Flyes:
35x8x3

Lat Pulls:
100x6
120x3

Pullups:
I came so close to getting my first ever wide grip pull up. My nose broke parallel, but my chin did not :/

02/27/10 Bench

Not much else to say other than a great workout. PRs in everything. Hitting heavy bench movements twice a week is definitely something that works well for me.

Reverse Band Bench (purples at pin 6)

275 lbs x 5 reps x 1 sets @ 7.5 RPE
315 lbs x 5 reps x 2 sets @ 8 RPE
315 lbs x 4 reps x 1 sets @ 9 RPE
295 lbs x 5 reps x 1 sets @ 8 RPE
295 lbs x 5 reps x 1 sets @ 8.5 RPE

Normal Grip Pin Press (pin 13)

225 lbs x 5 reps x 1 sets @ 8 RPE
245 lbs x 5 reps x 2 sets @ 8 RPE
245 lbs x 5 reps x 1 sets @ 9 RPE

CG Bench (no pause)

225 lbs x 4 reps x 2 sets @ 8 RPE
225 lbs x 4 reps x 2 sets @ 8.5 RPE

Finished with I's, Y's, T's superset for shoulders - 3 sets

Total Workout Time: 1h30m

BW (post-lunch): 188

2/27 Study Results - Accessory

Got up this morning at 8 to do the Exercise Study. They did a whole bunch of stuff, including taking blood samples, ultrasound of carotid artery, and a DEXA scan. I am 18.6% bodyfat at a weight of 222 and height of 6'2.5". Also, what is a notable mention is that my bone mass readings were much much higher than everyone else's - even people of similar height. Especially when it came to the skull. My skull had 715g of bone, and the next highest person there had only 620g. Dropped as a child FTW.

Leg Press Max: 810 + 100lb sled
Bench: 235 (wasnt easy, but wasnt too difficult either - could have gone higher with more sleep/blood)
Machine Row: 250

since I did not feel fatigued by the testing, I did a normal workout as well:

Dips:
BW+45x5
BW+55x5
BW+70x3

SHIP:(assuming Smith bar weighs ~30lbs)
120x10
140x10
160x8

Ultra-Wide BB Row:
135x10, 10, 10

High Row Triceps:
60x10
65x10, 10

2-26-10 Deadlift Schrempf

Deadlift

295x2 Conventional just to see what happens

305x1+fail I farted during my first lift and that really threw me off. I switched to sumo and only got it 2 inches off the ground. I think this hurt my back.

295x1 I went for a second one, but my back was hurting

Romanian Deadlift

175x8x2

185x8

and then jump stuff. my back hurts. I think the jump program I'm doing is working because I can now hang from the rim and dunk a ping pong ball. yeaaaaahhhh

2.26.10--Deadlift Day

I know I said I'd head into the gym at 2:00, but that was before I stayed up until 4:00 playing Pokemon. When I woke up today, it was already 3:00. Whoops. I went to the gym at 6 instead for some lower back work. Thanks to Greg, whose belt I stole without him knowing.

Deadlift:
135x5
185x4
215x3
275x2x3
I'm still having problems rounding out my back :(. I'm lucky so far that I haven't gotten injured, but I could really use either Matt, Dave, or Kyle to give me some advice on my form.

Conventional Deadlift off Blocks:
245x5 (easy)
275x5 (grinder)
245x5

GMOP (pins at 10)
warmups
45x10
135x8
155x8x2
I was using good form most of the time, but started squatting them up when I got tired.

Abs
Reverse Hypers-3 sets (2 of the sets I also held a 10lb weight)

February 26

BW Pull ups 3 2 3
BW Dips 8 8 8
Squat 1x5 @135, 5x5 @155
Ran into scott and luke at the gym

Deadlift

Deadlift
343 x 2
353 x 2, 2

Block pulls
343 x 3, 3 -lower back was really tired after these

GMOPs (off pin 9)
135 x 8
155 x 8
165 x 8
I felt that my form was much better with the higher pin setting.

Finished with hanging leg raises and calves

02/25/10 Deadlift/Lowers

Great workout today! Had a bad day yesterday getting back a poor grade on a midterm and was pretty bummed the rest of the day. It is funny how a great workout can make me forget it and feel soo good!

Had laid off deadlift movements the past 2 weeks due to just flat out being tired and a bit of lingering pain in my lower back. This proved to have been the right thing to do as I hit the deadlift off blocks hard and they have never felt easier!

The wide stance squats were a new exercise for me so I didn't go all out. I liked the exercise a lot and really worked my hips well. I could only hit just about parallel before the flexibility in my hips prohibited me.

Sumo Deadlift Off Blocks

443 lbs x 4 reps x 2 sets @ 8 RPE
463 lbs x 4 reps x 2 sets @ 8 RPE
483 lbs x 4 reps x 1 sets @ 8.5 RPE
483 lbs x 4 reps x 1 sets @ 9 RPE

Wide Stance Squats (Slight Pause)

185 lbs x 5 reps x 1 sets @ 7 RPE
225 lbs x 5 reps x 2 sets @ 8 RPE
245 lbs x 5 reps x 2 sets @ 8 RPE

Banded hamstring curls (green).

Banded hyper-extensions (blue).

Calves and Abs.

Total Workout Time: 1h40m

BW (post dinner): 190.8 (PR)

FE Deadlift

Deadlift:
453 x f, 1

CNS was gone. This has happened before, which happened about the same time after doing a meet and then training hard. This time I think the GMoP last week did me in.

GMoP:
315 x 3
335 x 5
345 x 4

Lower back actually started hurting, so I stopped.

Cleans:
133 x 5
183 x 3, 2

Dead as expected, but hey - this is more reps that I got last week when I was really dead.

Finished with some hamstring curls and banded hyperextensions and then called it a day.

2/25 Deadlift

Conventional Deadlift:
313x2
333x2
353x2

Leg Press:
450x10
540x10
590x10
630x10

GMOP:
185x8, 8, 8

and abs/calves to finish. The deadlifts actually felt really good and strong off the bottom, which is rare. My lower back felt pretty strong too. Success!

GI Effort Deadlift

Deadlift

343 x 2 x 3

Block pull (conventional)

343 x 4

343 x 5 x 2

Ended the first one early due to fear of sharting. Probably should've eaten more than some pepitas beforehand because throughout these sets food felt like it was coming out one way or the other.

G-mop

155 x 8

165 x 8

175 x 8

I'm benching!

Bench (paused)

155 x 2 x 4

160 x 2

135 x 8 + 2 Kyle

Was originally going to go for the 10 at 125 but Kyle put on a plate and wouldn't take it off.

Incline bench

115 x 5

125 x 5

135 x 5

Only started this low because I was drained from doing the 135 right after the 160.

Dips

BW x 15

BW x 12 x 3

Thinking of replacing something on bench accessory day with something that will help me from the bottom, since I got every incline rep to rattle. Kyle suggested low pin presses, so I'll try those.

Bench

Bench (paused)
175 x 2, 2, 2
180 x 2
182.5 x 2 -the fireman loaded the weights wrong on this set, the first rep felt slightly uneven, but for some reason the second rep felt normal because I compensated for the extra weight on one side or something

Incline bench
145 x 5
155 x 5, 5

Dips
BW x 12, 12, 12, 12

No failure = good bench session

2/24 Bench

Bench:
205x2
215x2
225x2, 2

Incline Bench:
145x8
155x8, 6

Seated Pin Press:
165x10
185x3
135x10

HS High Row Triceps:
55/side x 10, 10, 8

A good session today, despite the fact that I am down about 4lbs and have a strange shooting pain in my right trap/clavicle. I think the 225x2 was a PR for me as well, but the first set was too easy to for me to deem it a true PR. The weird neck pain kind of kept me from getting too tight on the bench, but the carryover power from the floor presses was there. Also, the High Row Triceps are basically tricep extensions done on the HS High Row machine. Like pushdowns, but without elbow irritation.

Bench

Legs and traps were extremely sore today. I notices that my butt came off the bench when it hadn't last week, which gives more evidence to the current theory.

Bench:
275 x 3
285 x 3, 3 2+1f

All with Terence-counted press call

2-board
285 x 3
295 x 3
315 x 3
245 x 10

All except 245 with press call

Dumbbell shoulder press:
80s x 6
90s x 6, 6, 6

Finished with dips: 15, 20, 20, 17

2.24.10--Heavy Bench

Bench Press (2 second pauses):
warmups
95x5
135x2
155x2x3
155x1+fx2 (the pause killed me)
115x10 (1 second pauses)

Incline Press:
115x1 (too heavy to do sets after being drained from bench)
95x5
105x5x2

Dips supersetted with Abs
3 sets

I won't be at the gym for Deadlift day because I have a basketball game, but I'll head to Wooden around 2ish on Friday if anyone wants to have a makeup day also.

Funny Videos for the week:
http://www.youtube.com/watch?v=ZhcdBuTLk6s&feature=related the original
http://www.youtube.com/watch?v=JQTXawaAKNA the remix
http://www.youtube.com/watch?v=PbIplIIJTP4 no, not those stats
http://www.youtube.com/watch?v=jBizgLZX7W0&feature=related awesome movie scene

2-24-10 Bench, Heavy

Bench with 2 second paawwwss so longgg

180x2 lol

185x2x3

185x4 I decided to not pause because it was funny

1x10@155 jk 155x10 this set was damn hard on that last rep I felt pretty pretty tired tired

Incline Bench

135x5,5,4+spot I felt like I had gone soft when I struggled so hard on these

Everyone's favorite, Dips! (with a little bit of jalapeno)

BWx 15, 15, 10 uuhfffggg

And some abs

2-23-10 Upper Back

Bent Over Rows

155x10

165x10

175x10

Douche Bag Rows

3 sets PER ARM

Hammer Strength Iso Lat Pull

4 plates x 10 x 3 sets

Stealth Curls

3 sets

Also in the news

I forgot to mention that the Eleiko weight set winner that was announced on powerliftingwatch.com, was one of my old coaches from when I trained in Boston. That gym is pretty awesome; I'm jealous they have such a awesome weight set. Steve is a pretty cool guy too. Next contest, we should all enter so Wooden can have some legit weights.

Rainbow Dragonfly Ponies

http://games.adultswim.com/robot-unicorn-attack-twitchy-online-game.html

Upper Shrugs

Shrugs
450 x a lot
540 x a lot
630 x a lot
720 x a lot
810 x 8?
810 x strip set to 90. (fun times)

We discovered that adding weight to the shrug machine is as easy as just setting it on top in a messy pile. Due to the leverage of the machine, there's no way it's 810. Probably a 50% reduction due to the lever arm position? You still look bad ass doing it, so whatever.

Finished with MTS Row, Isolateral front lat pull down and Curls (up to 70s x 10).

Feb 23

Pull Ups 3 1 3
Dips 3x8
Squat 1x5 @135 4x5 @145

I was super tired, i did this at midnight and wasn't feeling well

Today I was thinking I could get stronger if I envisioned myself like a really strong animal. The strongest I could think of is a whale. I mean their hearts are bigger than the circuit room. How could they not be strong. To pump myself up, I tried singing whale songs between sets, but people didn't enjoy me going MRUUUUUUUUUUU UUU UUUUU UUUUUU really loudly. I bet they would think differently if they were looking at a super strong WHALE!


This cat is trying to be a super strong whale, but it's not really. It's just fat.

02/23/10 Bench

Very happy with today's workout. Two weeks ago I took out the weekly speed bench day and substituted in another heavy movement day. I have already noticed significant improvement in my benching. It looks like I will use the speed bench sparingly (especially considering my strength and speed off my chest is a huge strong point for me right now).

Hit a PR in floor press.

Also as a point to note I have gained 7 pounds in the last week or so which is good. Am consistently weighing 187-189 at night and 185-186 in the morning. Can't say I have been eating or dieting any differently. I did switch my protein drink to the Optimum Nutrition 2:1:1 Recovery Mix. But historically I will go 6 months without gaining any weight and then in one week gain 5-8 pounds just to remain there for another 6-months. Either way, this is a much better weight to be training at for my weight class than the 178-182 I used to be at.

Normal Grip Competition Pause Bench

225 lbs x 5 reps x 1 sets @ 8 RPE
235 lbs x 5 reps x 1 sets @ 8.5 RPE
235 lbs x 5 reps x 1 sets @ 9 RPE
225 lbs x 5 reps x 3 sets @ 8 RPE

Floor Press (Medium Grip)

225 lbs x 5 reps x 2 sets @ 8 RPE
225 lbs x 5 reps x 1 sets @ 9 RPE
225 lbs x 4 reps x 1 sets @ 10 RPE

DB Overhead Press

65 lbs x 7 reps x 2 sets @ 8 RPE
65 lbs x 7 reps x 2 sets @ 9 RPE

Finished with Chest Supported MTS rows.

2.23.10--Upper Back

Bent Over Rows:
90x10
135x8x2
145x6

Douchebag Rows:
45x8 (each arm)
60x6 (each arm)x2
60x4 (each arm)

Hammer Strength Front Lat:
140x5x2
140x4

Ninja Preacher Curls in the Library:
80x8
80x6
70x8

2/23 Back

Wide-Grip BB Rows:165x8
185x8, 7
205x10 (loose form)
D-bag Rows:100x8/8, 8/8
115x8/8 (straps)
HS Front Lat:125x6, 6

and a few sets of NINJA CURLS to finish.

Upper Back

Barbell rows (off the ground)
185 x 5
195 x 5
205 x 5
215 x 5

Machine shrugs
5 plates/side x 15, 15, 15, 18

Iso lateral front lat eagle glute pulldown
3 plates/side x 8, 7, 7

Hammer curls
50s x 8, 8, 8

Only had one small meal in me by the time I lifted which I think caused me to start feeling gassed during pulldowns.

02/22/10 Squat

Box Squat (Low Box + Foam):
275 x 5 @ 8
295 x 5 @ 8
295 x 5 @ 8
315 x 5 @ 9
295 x 5 @ 9
275 x 5 @ 8.5

Banded Box Squat (Low Box + Foam + Greens):
225 x 4 @ 8
235 x 4 @ 8
245 x 4 @ 9
245 x 2 @ 8.5
Stopped the last one short on account of potential sharting.

GMOP (pin #10):
185 x 5 @ 7
225 x 5 @ 7.5
255 x 5 @ 8
275 x 5 @ 8
275 x 5 @ 8
This is a pin higher than normal. I wanted to isolate my lower back more as opposed to my hamstrings. It felt very good and strong. Going into the workout my lower back was bugging me so I wasn't sure if I was going to keep the GMOPs or substitute in lighter seated GMs. Happy to have hit the GMOPs.

Squats

Lower back was still sore from deadlifting and gmopping on Thursday.

Squat
245 x 5 sets of 2 -
Most of these reps were slow, but I got them. I'm pretty sure my main problem with squatting is being weak in the hole, so I'm trying to make a conscious effort to think about being faster/more explosive out of the hole.

Box squats (box and blue foam pad)
155 x 8
165 x 8
175 x 8 -this set took a while and left me pretty winded

Lunges
135 x 7, 6, 6 (per leg) -I was breathing really hard after these.

Standing abs
100 x 12
110 x 10, 10, 10

Squatting all the time, every time

Squat

245 x 2 x 3

255 x 2 x 2

Box squats

155 x 8 x 2

165 x 8

Pause squat (3 sec)

185 x 3 x 3

Easy enough I might've actually been able to go through with Kyle's slowass counting. Also thinking of doing secondary lifts unbelted on days I don't feel like doing abs, like today.

2-22-10 Squat

Squat

235x2

245x2x3

255x2 all reps felt easy

Box Squats

155x8

165x8

175x8 all easy

Transversus

Jump Stuff

2/22 Return to THE SPLIT: Squats

Squats: 255x2, 2, 2
275x2, 2
Box Squats: 135x6
165x8
185x6

2 sets on the Eagle Glute Machine and 4 sets of pulldown abs to finish. The 5x2 on squats actually felt pretty good - although it was strange to be doing more than just one set.

2.22.10--SKWAT

Squat:
warmups
95x5
135x4
185x2
205x2
205x1+f (too high... didn't have a good feeling for the hole and I just missed it)
205x2x3 PR

Box Squat:
115x8x3

At this point I was sucking air as if I had ran wind sprints. Not a good sign. I scrapped pause squats/lunges because I felt like I had nothing left in my tank. Maybe I'll hit some CYBEX EAGLE GLUTE MACHINE tomorrow to compensate.

Transversus:
3 sets

RE Squat

My hamstrings were still extremely sore from last thursday. I used the foam roller saturday, sunday and monday morning, but the soreness persisted. I think it's the GMoPs.

Squat:
405 x 5, 5, 5, 5 @8
415 x 5 @ 9

Work capacity is coming back, which is nice.

Box Squats:
315 x 6, 6, 6, 6 @8

Lunges:
185 x 10, 10

These were hurting my knee at the top when the stationary leg starts to lock out. Was planning on doing 3 sets, but bailed early.

EAGLE GLUTE MACHINE:
1 set to make up for the lunges

finished with leg raises and calves.

2/20 Chest, etc.

So Arthur needed to lift at 9 am so he could do BAR prep work. Unfortunately, 9am on a Saturday is the equivalent of the asscrack of dawn, so my power level was far below 9000. Instead of my weights and reps, I give you this funny video. Enjoy.

http://www.youtube.com/watch?v=h05ZQ7WHw8Y

Bench Assistance

I think I'm coming down with a cold AKA I'm coming down with a personal problem.

Standing press
95 x 8, 8, 8

Flat dumbbell presses
70 x 5, 5, 5

Dumbbell rows
115 x 8, 8
125 x 8

2.20.10--Bench Assistance

Last night was a long night, so there was zero chance of me waking up early enough for the noon workout. No great stories from the night, except me getting put in the "friend zone" for my 4th time this school year, a clear PR.

Standing Press
45x5
65x8
75x8x3

Floor (Sleepy LOL Barzan) Press
95x5
135x5x3

Cable Flyes
45x8x3

Assisted Pullups (-50lbs) and Sup Scaps

Cable Rows
40 (each arm) x10
45 (each arm) x10
50 (each arm) x10

2-20-10 Bench Assistance

Standing Press

85x8

95x8x2

Floor Press

175x4

165x5x2 I felt so tired on these, they seemed way harder than normal bench

Cable Flys

70x8

60x12

70x7

Pullups

Cable Row the machine with two handles

50x10 each arm

70x10 each arm

80x10 each arm

Bench Assistance

This was a longer workout, but didn't seem that way since i woke up only minutes before leaving for the gym, and so wasn't very aware of what was going on. This definitely affected my military press.

Seated Military Press:
185 x 5 @9
185 x 5 @9
195 x 3 + 1f @10
195 x 3 @9


Band-lightened Bench:
275 lbs x 9? 10? @8
295 lbs x 5, 5 @8
315 lbs x 5 @8.5
295 lbs x 3 + laughing + 1 @10 (Due to laughing)
275 lbs x 5 @ 7

Did these with Matt calling out press calls. I switched half way back into my oly shoes, which made a huge difference off the chest.

Standing Pin Press:
135 x 5
155 x 5
185 x 3, 4
135 x 10

Last set was much quicker and focused on explosion.

Finished with a 5 sets of chin ups, flyes and MTS rows.

02/20/10 Bench

Very happy with this workout. It was the first time since I have been recovering from my forearm injury that I put a decent load on it. In the beginning it hurt a little, but as I worked the pain subsided totally.

I measured the purples to take 125# off at my chest and 0# for the last inch or so of the lockout. The 315 ties a PR and considering I haven't benched heavy or worked on my lockout in a little while, im quite happy.

The standing OH pin press was an interesting movement and one I had never done before. I felt a good isolation in my front delts and triceps - my two week points in the bench.

By the time I got to the CG I was a bit spent so I opened up with 185. And as can sometimes happen with me I caught my "second wind" and as I continued the weight got easier so I was able to work up to 215.

Reverse Band Bench (purples at pin 6)

275 lbs x 5 reps x 1 sets @8
295 lbs x 5 reps x 2 sets @8
315 lbs x 5 reps x 1 sets @10
295 lbs x 5 reps x 1 sets @8.5
275 lbs x 5 reps x 1 sets @8

Standing OH Pin Press (Pin 3)

95 lbs x 8 reps x 1 sets @7
115 lbs x 6 reps x 1 sets @8
135 lbs x 5 reps x 1 sets @8.5
155 lbs x 5 reps x 2 sets @9
135 lbs x 5 reps x 1 sets @9

CG Bench (no pause)

185 lbs x 5 reps x 2 sets @8
205 lbs x 5 reps x 2 sets @8
215 lbs x 5 reps x 2 sets @8.5

I finished with some tricep pushdowns against a purple band and some band pull-aparts also against a purple.

02/18/10 Active Recovery - Hammies and Lower Back

In planning out my training for this week last week, I thought that an easier day today would be warranted and I was quite right. All the box squat work did a number on my hips and hamstrings and my lower back is still sore from my last DL session. So I took it easy today to just work the muscle groups and everything felt good. I left the gym feeling better than when I entered - which was a good sign.

Good Mornings Off Pins (Pin #11):
185 lbs x 5 reps x 2 sets
225 lbs x 5 reps x 3 sets

Straight Leg Deadlift:

235 lbs x 8 reps x 2 sets
255 lbs x 8 reps x 2 sets

Power Clean:

165 lbs x 5 reps x 1 sets
185 lbs x 5 reps x 3 sets

Finished it off with some banded hypers: 1 set x 15 x green, 1 set x 12 x blue, 1 set x 10 blue+purple, 1 set of 8 blue+green+purple

Condensed bench

Seated military press

95 x 8 x 3

Floor press

135 x 5

145 x 5

155 x 5

Cable flyes

Making up my back

Bent-over row

133 x 6

143 x 6 x 3

Machine shrug

3 plates x 15

4 plates x 12

4 plates x 10

4 plates x 8

Neutral grip pullups

BW x 6 x 4

Hammer curls

45 x 8 x 3

2-18-10 Deadlift

Deadlift

293x2x3

Conventional Block Pulls

263x5

293x5x2 PR

GMOP

145x8

185x8

Jump stuff

Deadlift

2/18/10

Deadlift

323 x 2

318 x 2, 2

Block Pulls

318 x 5

313 x 5, 5, 5

Good-Mornings Off Pins

185 x 7 x 3

Aerobic Ball Abs

2.18.10--Deadlift

It was weird to be deadlifting on a Thursday... just putting that out there.

Deadlift
135x5
185x5
225x2
263x2x4

Deadlift (conventional) off Blocks
263x3+f
243x5x2

GMOP
145x8
185x8x2

Abs

Squat deadlift practice

I wore my Oly shoes for all of these, which makes me a good 1.5" taller.

GMoP
365 x 5
405 x 5 @8
425 x 5 @8
445 x 5 @9
465 x 5 @9

I almost passed out on the last one from hyperventilating. After that, my CNS was shot and I felt like fainting or puking for the rest of the workout. Jake, any idea what's up with that?

SLDL:
333 x 5
363 x 5
383 x 5

Tried doing these thumbless (Bull-style) for fun.

Cleans:
185 x 1
wheezing x 5 minutes
135 x 5
hang clean 135 x 5

I got 185 up but my lower back was obliterated at that point. Any quick movement resulted in dizziness.

Finished with banded hyperextensions. worked up to green+blue+purple.

Lifting things then putting them back down

Deadlift

325 x 2 x 4

Block pull (conventional)

333 x 5 x 3

I think I forgot how to do conventional. These were harder than expected and honestly I felt like I was straight legging them the whole time.

GMOP

135 x 5

155 x 5

165 x 5

175 x 5 x 2

crunches and such

Return of the Deadlift

Deadlift
343 x 2
333 x 2, 2

Block pulls (100lb, 50kg, and a 45lb plate)
333 x 5
343 x 5, 5

GMOPs
155 x 8
185 x 8, 8 -form is still pretty bad on these but I faced the mirror on these sets to see what I looked like which may have helped

Ab planks (on the blue ball w/ feet elevated)
4 sets

With 5 people this workout took about 2 hours which was a little disappointing, but I think it's because it took time to set up the "blocks" and readjust the plates. Could we possibly do these in the power rack off pins? I think it would save some time and be a little less annoying having to readjust on every rep.

2/18 Back

HS Pullover: 270x11, 9
Lat Pulldown: 240x8
250x5 (Stack)
Yates Row: 205x10, 6
D-Bag Rows (as T-bone calls them): 2px10/10x3

The 1-arm t-bar rows apparently make me look like a total douche when I do them, but they feel quite effective at stimulating the lats and upper back. I will definitely be hammering these for the next couple of weeks.

In other news, I will be returning to THE SPLIT next quarter. I have learned much from my travels amongst the programs, and learned what was missing from THE SPLIT - week-to-week progression. I had no sense of what weight I should have been doing on a weekly basis. I have figured out how to plan this now (as well as what exercises are effective for me), and am looking forward to making big gains.

Bench

2/17/10

Bench

225, 215, 205, 205 x 2

175 x 8, 7

Close-Grip

155 x 4, 4

145 x 4

Skull Crushers

80 x 5, 5

70 x 8

Bench

Bench (paused)
175 x 4 sets of 2
135 x 2 sets of 8

Close grip bench
155 x 5 (paused)
155 x 5 (quick pause)
155 x 4+fail (no pause)

Skull crushers
70 x 10, 9, 10, 9

2-17-10 Heavy Bench

Bench with pause

185x2

190x2

195x2x2

145x8

155x8

Close Grip Bench with not so much pause

145x5

155x5

150x5

Triceps Extension

70x8

55x15

70x7+ fail

I also did some shrugs, pullups and curls because I missed yesterday

Bench

Bench
145 x 2 x 2

155 x 2 x 2
105 x 8

115 x 8

Close grip bench

125 x 5 x 2
130 x 5

Skullcrushers
50 x 10

60 x 10 x 2

60 x 9

Didn't want to fail so I left one in the tank

2.17.10--Heavy Bench

Bench Press
145x2x4
115x8x2

Close Grip Bench Press
125x5x2
135x5

Skull Crusherzzzzz
50x4
40x10x3

RE Bench

Bench:
Terence called pauses on all of these. First three sets were competition pauses.
275 x 3
285 x 2 + 1 F (close)
275 x 3
225 x 9 + 1 F @ 2 sec pause
225 x 7

Noticeable lack of pop off the chest from the heavy upper back work yesterday. Misael also noticed the same feeling. The last two sets were extra volume, but made more grueling due to lack of lats.

Close-grip:
off the foam roller, w/ 1 sec pause
225 x 5 (too easy)
245 x 5
265 x 4 (heavvy)
245 x 5

These were a good follow up.

Finished with four sets of cable triceps and three sets of dips (20, 17, 15).

Really trying to push the volume for the next few weeks in an effort to gain some chest muscle.

Quick workout today. Only took ~55 minutes from the time we got the bench. I like this new timing.

ME Left Trapezius Only

Shrugs:
5 plates per size x a lot, a lot, a lot
did some with purples, then greens,
then a strip set.

Strip sets on the shrug machine are clearly the way to go. I plan to hit these hard the next two months.

Isolateral front lat eagle glute row machine:
4 sets

Isometrictonic front low lat pull down eagle glute row machine
4 sets

I like doing these two machines as they hit the upper back hard and I can't actually max out either yet, so there's something to work up to.

Finished with thumbless reverse-grip curls.

Squt

Squat

245 x 2 x 3

255 x 2 x 2

Box squat

185 x 4

195 x 4 x 2

205 x 4

Underestimated myself since these were kind of easy

Lunges

135 x 6

115 x 8 x 2

Too tired to do 135 for more sets.

cabs

CLAY THIS IS WHERE THE TITLE GOES. YOU CAN PUT TEXT HERE TO LET PEOPLE KNOW WHAT DAY IT WAS

HI MY NAME IS CLAY AND I LIKE TO TYPE LONG SENTENCES ABOUT WHAT I DID IN THE WORKOUT.


Pull ups 3 3 2 1
Dips 10 7 4
Squat 5x5 @135
Dragon Flags


I REALLY ENJOYED TODAY'S WORKOUT. IT WAS FUN AND INVIGORATING.

THIS IS A PICTURE OF A CAT TRYING TO LIFT WEIGHTS:


THAT CAT IS FUNNY BECAUSE IT CAN'T REALLY LIFT WEIGHTS. MOSTLY BECAUSE IT HAS NO THUMBS AND WOULD HAVE TO USE A THUMBLESS GRIP, WHICH IT SHOULDN'T BECAUSE IT'S NOT SAFE.

2.16.10--Upper Back

Only Greg and I were there for the 9:00 session. Not necessarily a problem on upper back days -- we finished in 50 min.

Upright Row

55x8
95x6
115x6x3
125x6

Band-Resisted Shrugs (purple)

135x6
185x6
225x4
185x6x2

BW Neutral-Grip Pull Ups
singlesx3 and a couple of negatives

Hammer Curls
22.5 (each arm)x8x2
22.5 (each arm)x5

Upper Back

2/16/10

Only Scott and I were there for the 9:00 session. Not necessarily a problem on upper back days -- we finished in 50 min.

Upright Row

145 x 6 x 4 (6 reps, 4 sets)

Band-Resisted Shrugs

315 x 6 x 4

BW Close-Grip Pull Ups

Hammer Curls

Abs

02/16/10 Bench

Ultra-wide Pause Bench:
205 x 5 @7.5
215 x 5 @8
225 x 4 @9
215 x 5 @8.5
205 x 5 @8.5
205 x 5 @8.5

Floor Press:
205 x 5 @7
225 x 5 @8
225 x 5 @8
235 x 3 @10
225 x 3 @9

DB OH Press:
65 x 8
70 x 5
70 x 5
55 x 10

Chest-Supported Rows

2/16 Chest, Etc.

Floor Press: 215x6, 3
BTN Barbell: 115x12, 8
Seated BB Curl: 95x6
Pressdowns: 90x10
80x12

and some rear delt flies to finish. I was wandering around quite a bit today, which may have impeded gym performance slightly. Also, the Smith Machine bar weighs quite a bit more than I suspected (probably ~30lbs), as the barbell presses were ridiculously easy.

Upper Back

Chest supported rows
125 x 6
135 x 5
145 x 5
155 x 5

Machine shrugs (weight per side)
4 plates x 15
5 plates x 20
5 plates+purple band x 10, 10, 10

Iso lateral front lat pulldown (weight per side)
2 plates+quarter x 10
3 plates x 8, 7
3 plates+ten x 6

Reverse grip EZ bar curls
70 x 8, 8, 8, 8, 6

2-15-10 Squat

Various jump stuff

Romanian Deadlift 165x5x4

Squat 185x5, 205x5, 215x5, 225x5

cable abs 100x10x3

Squatta

Squat:
405 x 3
415 x 3
425 x 3
435 x 3

Feels good to have my work capacity coming back. I'm still hesitating to hit the hole hard on the first rep. On one of the warmups, I hit the rack and rotated to one side. This aggravated my right hip, which started throbbing. Need to be more careful in the future.

Box Squat:
225 + greens x 4 slow reps
315 x 4
365 x 4
385 x 4

My lower back did not respond well at all to dynamic band tension. I had to go slow to avoid shooting pain. However, my strength off the box feels pretty good, especially since it's only 20lbs below my first work set...

Finished with pull throughs, hyperextensions and ghr abs.

2/15 Back

Well, I did DM this weekend. Had a lot of fun, but unfortunately my knees are now messed up. Icing and taking Vitamin I + Glucosamine to try and speed the healing process while taking a break from leg work. Turns out that being on my feet for any extended period of time (running, walking or standing) accelerates my knee problems. Nothing serious yet, but going to play it safe.

This whole thing really pisses me off though, because I have had zero trouble with my knees for the past 3 years. And now I decide to dance for an extended period of time, and all of my hard work goes down the crapper. Now in addition to my no running rule, I will add no standing for 3+ hours.

Anyways, here was today's lifting:

HS Pullover: 250x11
270x10
HS High Row: 155/side x 8
135x 9
Yates Row: 183x12
203x8

2.15.10--Speed Squat

Got to the Wooden Center at 4:55 and didn't get on a squat rack until 5:05, with the gym closing at 5:45 so it was definitely a day where I made haste.

Squat
warmups
95x5
135x5
155x5
165x5
175x3

Pause Squats (3 seconds)
155x1 (too heavy to do more because I wasn't getting enough rest in between sets because of time constraint)
135x2
145x3

Cable Abs
BW+80x10x3

This workout left me winded afterwords. I think it might be because its been a while since I've done high volume work because I was training for the competition.
I'll be at the Wooden Center tomorrow at 9 for upper back, and I have Dave and Matt's washed singlets.

02/15/10 Squat

Started a 9-week peaking cycle for collegiates using Mike Tuchscherer's RTS template.

Squat (Low Box + Foam):
275 x 5 for 2 sets @8
295 x 5 for 1 set @9
275 x 5 for 2 sets @8.5

Squat (Low Box + Foam + Greens):
225 x 4 for 5 sets @8

Each of these were meant to be medium intensity, higher volume work mainly focusing on hip strength and speed out of the hole. It ended up being slightly more intense than anticipated but the volume was good and I definitely worked my hips well.

Banded (Green) Pull-Throughs
4 x 10

Banded (Blue) Hypers
3 x 10

Abs - Physioball trunk twists (w/ 25 #)

Squat

Can't make it tomorrow so I squatted today. This workout was rushed and took about 50 minutes, which was a bad idea...

Squat
205 x 5
215 x 5
225 x 5

Pause squats (3 seconds)
185 x 3
195 x 3, 3

Lunges
135 x 5 (per leg) -This set felt good but my hamstrings and glutes started cramping when I tried another set so I stopped.

Kneeling ab pulldowns
95 x 12, 12, 10 -Got a massive cramp in my lower abs after this last rep which lasted for like 10 minutes.
Lesson learned: Don't rush squat workouts after not squatting for 3 weeks.
It feels good to be back in the gym though.

02/13/10 Bench

DB Shoulder Press:
75 x 5
80 x 5
80 x 4
80 x 3 (w/ 3 lb help from dave)

Floor Press:
185 x 3
225 x 2 - oops
185 x 8
205 x 5
215 x 5
225 x 5 - thats better
Should not have made the initial jump from 185 to 225, I need to make more gradual weight increases - especially when I haven't done a lift in a while.

Cable Flies:
4 or 5 sets

Reverse Flies:
4 sets

Abs - Ball Twists

02/11/10 Deadlift

Deadlift:
425 x 2
435 x 2
435 x 2

I was quite burned out from the GPP car pushing and it showed in my deadlift. I will be taking this coming week off from full on deadlifting as my body is asking for it.

Deadlift of Blocks:
425 x 5 for 3 sets

Skipped GMOP and what a great decision it was - as I am still feeling the effects of this workout today.

Hypers (BW):
4 sets of 20

02/10/10 Bench

Bench:
warmups
245 x 2 for 5 sets
205 x 8

Incline Bench:
185 x 5 for 2 sets
175 x 5

Dips (BW + 45):
4 sets of 10

Seated Cable Flies:
5 sets

Bench Assistance

Military Press:
185 x 5
195 x 5
205 x 2 + 1F
185 x 5

Planning on doing standing press, but I wanted to rest my lower back as much as possible. These felt pretty strong today.

Floor Press:
245 x 5
255 x 5
265 x 4 + 1F
255 x 5

Finished with cable flyes, high rows and reverse flyes. Did ball twists for dips. I sucked horribly at these due to being so stiff

2/12 Chest, Etc.

Floor Press: 210x8, 4
BTN Smith: 125x3
105x9
Seated BB Curl: 95x6, 5
BB Extension: 105x10
95x9

and a set on the lateral raise machine to finish. My traps and forearms were really tired out from yesterday's lifting, so the shoulder and bicep work was less than stellar. The floor presses and extensions felt really strong though. I may have to alternate the weeks that we do the extensions though, as the 105 put some strain on the tricep tendon. Its too bad that they are hard on the tendon, b/c I have seen some of the best tricep growth from doing these. Dips will be done as a replacement exercise.

OT Deadlift

Feeling very beat up today.

Deadlift:
573 x 2
605 x 2

Was planning on a third set, but started to get shooting pain in my back

Conventional Deadlift off blocks:
425 x 2 (stopped early; going for 5)
375 x 10, 10

My lower back was actively seizing up from the first movement. Once it got going, it felt fine, but I had high discomfort getting it off the blocks.

GMoP:
Went lower than last week. I think this lower pin position is better for now.

135 x 10
225 x 8, 8

Lower back felt great after this. I should probably start with some variation of these before moving to deadlifts when feeling overtrained.

Finished with 3 sets of hyperextensions

2/11 Back

HS Pullover: 250x10, 8
HS Front Lat: 110x10, 8
Cable Row: 180x11, 7
Shrug: 435x10

and Farmer's Walks to finish.

Late night Bench

Legs are fairly exhausted from monday and pushing cars on tuesday.

Bench:
275 x 2
285 x 2
295 x 2
285 x 2, 2

Muscles are starting to recover, but I have no speed at this point. Reps are all grinders. Also, I've noticed that when my legs are tired, my butt will occasionally come off the bench. I need to keep this in mind for the future.

Military Pin Press:
185 x 5
205 x 4
185 x 7
185 x 6

My right pec was feeling irritated so I switched to these. Felt good overall.

Finished with four sets of dips and wide grip pull ups until failure.

Just for LOLs

GTL:
http://www.facebook.com/home.php?ref=home#!/album.php?aid=2092033&id=11705312

Video I was talking to Vit about:
http://www.youtube.com/watch?v=PbIplIIJTP4

2.10.10--Heavy Bench

Went at 9 and it was really empty... It also works better with my schedule so put me in the 9 group unless I message you otherwise.

Bench Press:
warmups
95x5
115x8x3
135x8+f PR

Dips (Assisted):
BW-22x10
BW-40x5+f
BW-40x7

Tricep Pulldown:
70x10
70x12
70x10

2-10-10 Bench

Bench with no pause

165x8x3

135x15+fail was tired from the earlier sets.

Dips

BW x 10, 12, 14 hard after bench

Triceps Pushdown

100x12x3

2/10 Legs

Seated Calf: 155x8
Leg Press: 540x20
V-Squat: 300x8

And abs to finish up the session. Definitely could have done more on the V-squat if my thighs weren't worn out by the leg pressing. I have noticed a definite increase in leg mass over the past few weeks, which I attribute to the higher rep ranges.

Also, bodyweight was 224 post-workout. Getting up there....

RE Bench

Bench (w/ brief pause)
135 x 8
145 x 8, 8
135 x 14+fail (no pauses)

Dips
BW x 15, 15, 13

Pushdowns
50 x 18, 15, 15

Felt a nice little chest/shoulders/triceps pump from this workout, especially after the bench set to failure.

2.9.10--GPP

2 laps on the short circuit

Puke

4 laps on the large circuit

Good News

http://www.powerlifting-ipf.com/News-Detail.63.0.html?&no_cache=1&tx_ttnews[tt_news]=550&tx_ttnews[backPid]=2&cHash=4af2c80037

Metal and APT are back in the good graces of the IPF (and therefore USAPL). We dont have to buy new wraps now!

Interesting Vid

http://media.crossfit.com/cf-video/CrossFit_WestsideBarbell_KneeSnatching.mov

GPP RE Pushing Cars

2/9/10

Official Car Push Competition Results

Courtesy Driver: Alex 160 (lbs)

Special thanks to Matt for letting us push his car, and Alex for being our F1 driver

Car: Nissan Altima 2.5s

Curb Weight (lbs) 3,193 Total 3,353

Circuit 1: ~300m total, 130m slight incline, 20m flat turn, 130m slight decline, 20m flat turn

Circuit 2: ~340m total, 130m slight incline, 50m flat turn, 130m slight decline, 30m flat turn

Circuit 1:

1 1:15 Best Lap

2 1:23

3 1:15 Best Lap

1 1:25

2 1:39

3 1:27

Previous Best (11/12/09): 1:19

Circuit 2:

1 1:44 Best Lap

2 2:03

3 1:50

1 1:52

2 1:48

3 2:07

1 1:57

2 1:56

3 1:56

1 1:54

Circuit 1:

Best Lap: Team 1, Team 3

Best Average: Team 1

Circuit 2:

Best Lap: Team 1

Best Average: Team 1

Winner: Team 1 (because I was on it)

GPP - Car Pushing

Used Matt's Nissan Altima (2007?)
Thanks to Matt for letting us use it, and thanks to Alex for steering.

Short Lap x 2

Long Lap x 4

Dizziness x 1 -PR

Ears ringing x 1 -PR

Nausea x 1 -PR

2/09 Chest, Shoulders, Arms

Floor Press: 205x8, 3
BTN Smith: 120x6, 4
Seated BB Curl: 95x7, 4
BB Tricep Extension: 95x12, 7

I've learned that I need to keep some extension movements in my training in order to keep my triceps up to par. The big presses are nice, but don't give me that extra attention my triceps need to grow. My floor presses are rising steadily, which is a very good sign for my bench. My short term goal is to hit at least 225x6 on the floor presses by the end of the quarter.

Dave, how would you recommend working in deadlifting? My lower back can only take about 1 intensive session a week as of now (takes about 5 days for full recovery), and I will be pulling sumo. Should I do it once per month in place of squats just to keep the strength and form there?

Squat 1x2+f @215, 1x2 @205, 1x2 @185

Sqwuat

Squat:
405 x 2
415 x 2
425 x 2
435 x 2

Starting to feel better. Lower back is still not pleased, but the CNS is making an effort.

Box Squat:
This box had to be 12" + the foam pad. it was low.

275 x 8
295 x 8
315 x 8

Pause Squat:
315 x 3 @ 3 sec
335 x 3 @ 3 sec (1st was like 7 seconds...)
355 x 3 @ 3 sec

Finished with calves and abs. Decent workout today. I'm starting to feel my work capacity come back. The big goal is to get my CNS back in shape so I can actually squat big weights again.

02/08/10 Squat

Squats:
warmups
345 x 2 for 3 sets
355 x 2

Box Squats (build-a-box with 4, 100 plates and foam):
225 x 8
245 x 8
255 x 8

Pause Squats (3 second pause):
225 x 3
245 x 3
255 x 3

Calves and Abs

2/8 Back Training

HS Pullover: 250x9
HS Front Lat: 105/side x 8
Cable Row: 180x9
BB Shrug: 425x10

and some reverse curls to finish

LE Bench

Lesson Learned: Eating nothing but beer and chex mix + sleeping for 3 hours only to wake up and go immediately to the gym do not make for a productive workout.

Standing Press:
138 x 8
155 x 6, 6, 6

Bench:
went 3" in from my normal grip. Trying a closer grip raw for a few weeks to see how it feels.

225 x 7, 7, 6, 6

Finished with shoulder raises, cable flyes and dips.

Sort of a worthless workout. Trying to incorporate more volume on the offdays in hopes of actually building some chest muscle. go go bench!

USAPL California State Powerlifting Championships 2/6/10

Raw Junior - age 20

80 kg weight class - weighed in at 75.5

(this is where I knew it wasn't going to be my day)

Squat

1st attempt: 236.75 - 3 whites

2nd attempt: 264.5 - 3 whites (surprisingly harder than expected)

3rd attempt: 287.5 - 3 red (may have been able to get it out if the spotter wasn't so quick to help, so I got an...)

Extra attempt: 287.5 - 3 red (smelling salt gave me a nice kick in the face, but could feel myself about to puke halfway up and the only thing that would've let me finish is getting that out)

Bench

1st attempt: 154.25 - 3 white

2nd attempt: 176.25 - 3 red (looking at my original plan right now and I guess I was wrong, I was going to do 170.75, not 176.25)

3rd attempt: 176.25 - 3 red

Deadlift

1st attempt: 369.25 - 3 white

2nd attempt: 396.75 - 3 red (HOW THE HELL DID I NOT BREAK THIS OFF THE GROUND)

3rd attempt: 402.25 - 3 red (this was a mistake right here, let my emotions get the better of me and went for something over 400 instead of sticking with my second attempt)

The only thing I did do right was make my 1st attempts all low enough I could do them half asleep. Should not have tried to cut weight, should not have gotten only 6 hours of sleep the night before, should not have tried to power myself entirely on sugar during the meet, and should not have forgotten my attempts sheet. Disappointed myself in so many ways this day. No 165, no PRs, no hair. Least I could do from this is learn though.

Congratulations to Greg, Vit, Luke, Scott, Trey, Dean, and Bryce for their amazing lifts. And thanks to Matt, Dave, Kyle, Terence, Misael, and Brent for their support.

Meet Results

2/6/10

USAPL California State Powerlifting Championships

RT3 (18-19) -- aged in at 19

75kg class -- weighed in at ~73kg

Squat

236.75 - 3 whites

264.5 - 3 whites

287.5 - 3 whites PR (didn't hit that last meet but did this time around, ya buddy! wasn't planning on going for this but I had some competition -- wasn't too hard of a lift at all)

Bench

192.75 - 3 whites

231.25 - 2 whites, 1 red (judge said one side of my butt came off the bench, so they were looking for it next attempt)

236.75 - 1 white, 2 reds (this went up even easier than 231.25, but, apparently my butt came off the bench, very slightly though -- I'll hit this easily next meet)

Deadlift

347 - 3 whites

380.25 - 3 whites (I hitched pretty badly on this one, but no reds, baby powder FTW)

385.75 - 3 whites (Didn't go up much because I wanted to total over 900, easier than 380.25)

Total

903.895275

@Vit: I totaled exactly the same as you did for your raw meet!

& Thanks to everyone helping out, including:

Kyle dealing with all the big numbers

Dave getting in my head

Brent spotting to failure

All other lifters for pushing me

2/7 Leg Training

Seated Calf Raise: 145x12
Squat: 275x9 PR

That was it, along with a 2 sets of abs at the end. I had absolutely zero energy left after those squats, and I needed to get back to my apartment to study.

Also, great job to everyone who lifted yesterday!

February 6th Meet Results

USAPL California State Powerlifting Championships
Junior division/82.5 kg weight class
Weight: 80.6 kg (177.6 lbs)

Squat
297.5 lbs -3 whites
325 lbs - 3 reds: right when I started descending I lost my balance and came back up slightly and they told me to rack it
330.5 lbs - 3 whites: didn't feel too bad, had at least 10 more pounds in me but I wanted to play it safe and not go up in weight too much

Bench
203.75 lbs - 3 whites: felt pretty easy
231.25 lbs - 3 reds: got it up maybe 6 inches off my chest and then it stopped
231.75 lbs - 3 reds: got it up to about the same spot as 2nd attempt but this time they let me struggle for a while which left me really tired before deadlifts

Deadlift
391.25 lbs - 3 whites: easy
424.25 lbs - 3 whites: (PR) came up fast off the ground but i struggled a little bit at lockout
440.75 lbs - 3 reds: got it up right above the knees and tried to grind it out but couldn't

Total: 958.5 lbs

Initially I was pissed off at the mistake I made on my 2nd squat attempt, but I guess shit like that happens especially considering that I've only squatted in the Hardcore suit 3 or 4 times before the meet.

As for picking my bench press numbers, I think that's where the real mistake was. My reasoning was this: to go for a 1000 lb total (which was my goal), after the 330 squat I needed a 230 bench and 440 deadlift, so I decided to try 230 on my 2nd attempt to give me 2 chances at it just in case I miss. This backfired though because I couldn't bench it on either attempts and on top of that, both attempts left me really burnt out for deadlifts.

What I should have done was go for 220 on my second bench attempt then 230 on my 3rd. This (most likely) would have given me a bigger total AND left me a little less tired for deadlifts. I just have to be smarter at the next meet (and stronger too, obviously).

Lessons learned:
1. It's not always smart to change my planned attempts because it could result in more failed attempts and ultimately a lower total.
2. If something goes wrong early in the meet during squats, I shouldn't have a "do or die" mentality of reaching a certain total and should instead just go for as big a total as I can with my planned numbers.

Considering my goal of totalling 1000, my performance was kind of disappointing but I still had a really great time at the meet, especially lifting with and cheering on the 6 other UCLA lifters.
Congrats to Luke, Scott, and Trey on all the records that they broke. Big thanks to Dave, Matt, and Kyle for handling and also to Bryce and his dad for taking a ton of videos for us (I think it must have been 60+ since we had 7 lifters and 9 lifts each)

2-6-10 CA State Championships

Weigh in at 66.5 kg (146.6 lbs) Competed in 67.5 kg (148.8 lbs) Raw Teen 18-19

Squat

Opener 110 kg (242.5 lbs) 3 whites

Second 122.5 kg (270 lbs) 3 whites, PR heavy but easy

Third 130 kg (286.6 lbs) 2 whites 1 red, PR grinder felt like my absolute max for now. It was great to hit a big PR in squat after not being able to squat because of my shoulder for the past few weeks. 1.95 x body weight

Bench

Opener 85 kg (187.4 lbs) 3 whites

Second 92.5 kg (204 lbs) 3 whites, a weight I can consistently hit

Third 95 kg (209.5 lbs) 3 whites, opted not to go heavier because I wanted a better total. This is very near my max, but I had a little more in me. It went up slow. PR for bench with full commands. 1.43 x body weight

Deadlift

Opener 145 kg (319.7 lbs) 3 whites

Second 155 kg (341.7 lbs) 3 whites, shaky going up

Third 160 kg (352.7 lbs) 3 whites, PR, used smelling salt before this lift and got it easy, felt like I could have hit at least another 10 pounds heavier, but I wasn't feeling it after my second attempt. Good to hit a 10 pound PR at a weight I've failed to even break off the ground before. 2.41 x body weight

Total 385 kg (848.8 lbs) 5.79 x body weight

Overall this was a great meet for me. It was my first one and I think I will compete again next November if not sooner. I want to get stronger in all my lifts before I compete again. I went 9 for 9 on all my lifts which was great. I don't feel like I didn't push myself I chose the perfect weights for my attempts. I should be able to PR in the deadlift soon, I know I have more strength in me. I guess I won my division (RT3 67.5 kg) and got a state record on every lift, go me. It was great competing with UCLA powerlifting, good job everyone who competed and helped out.

950 Raw Squat

This topic came up at Manna, so here is the video of the 950 Raw Squat

2.6.10--Meet and Meat Writeup

Weigh in
76 kg (167.2)

Competed as a RT3 (18-19 years old), 181 weight class

Squat
85 kg (187.25)--3 whites
97.5 kg (214.75)--2 whites, 1 red (she said I was borderline on depth)
107.5 kg (236.75)--PR 3 whites

Bench Press
70 kg (154.25)--3 whites
75 kg (165.25)--3 whites
80 kg (176.25)--3 reds (I didn't keep things tight and couldn't get it off the chest)

Deadlift
120 kg (264.5)--3 whites
137.5 kg (303)--3 whites
147.5kg (325)--PR 3 whites (I made it look easy...and then let out an epic roar)

Total 330 kg (727)

Overall, the meet was an awesome experience. I am really glad I participated in the meet and am looking forward to building upon this experience to get to some new maxes in the near future.

Manna
I ate a lot. Darvin challenged my meat eating abilities, which led to a weigh off...
Post Manna weight: 172.4 pounds (5.2 more than AM weigh-in)
Post Manna, post shit weight: 171.2
Post Manna, post second shit weight: 168.6

02/04/10 Deadlift

Deadlift:
419 x 2 for 4 sets

Deadlift off Blocks (conventional):
409 x 5
409 x 5
430 x 5

all were tiring but I was moving the weight pretty fast, it felt good

GMOP:
225 x 8
245 x 8
245 x 8

kept it a little lighter but worked on my form, i think i am now getting the full benefit out of these

Deadlift

Deadlift:
Raw feels different...
509 x 2
531 x 2
551 x 2
571 x 2

All of them felt do-able, but the CNS is still feeling beat up. Each set makes the next one possible, but none of them were as easy as before the meet.

Deadlift off blocks:
Conventional style.
419? x 5
419? x 5 (muchhh easier)
441? x 5

First rep was rough. I suck at pulling conventional when I'm not used to.

GMoP:
275 x 8
315 x 8
365 x 8, 8

All felt pretty easy. I am really liking these for my hamstrings. Last week's sets left me sore for 4-5 days.

It's Been Such a Long Time...

I'm getting pretty antsy for this meet.

2/4 Training

HS Pullover: 240x10 PR 

Pull-up: 222x9 

BB Shrug: 405x12 

Seated BB Curl: 90x9 PR

New PRs

Snatch 115
Clean and Jerk 135
Total 250 @ 94kg (my actual weight was about 193, or 88kg)

Scared the shit out of the Men's Soccer team when I screamed coming up from the snatch.

I decided that since I'm too lazy to post my actual workouts I'll just be like Brent and post my PRs. I'm still here though!

02/03/10 Bench

Testing out how injured my forearm still is...

Bench (long pauses):
warmups
245 x 2 for 4 sets
These were a bit harder than I would have liked, and I have 3 personal problems as to why that was. Legs still tired from mondays squatting = no leg drive, back still tired from yesterdays work = not as much explosion off the chest, haven't done heavy raw work in about a month. I think I have exhausted my excuses. All that being said, not an awful effort.

185 x 8
205 x 8

Close-grip Bench:
225 x 4+1 w/ help
225 x 4+1 w/ help
stopped here arm started really bothering me

Tricep Machine

By the end my tendonitis was at a mid-range of pain, annoying yet tolerable, and my forearm had a dull pain but not the throbbing/shooting pains as before. Either way, moral of the story...I did some ME ibuprofen popping following the workout.

02/02/10 Upper Back

Barbell Rows:
135 x 10
185 x 8
225 x 5
245 x 3
165 x 20

Banded Shrugs (on Shrug Machine):
weights and bands for sets...as ambiguous as it seems

Neutral Close-Grip Pull-ups:
12 x BW
10 x BW
8 x BW
4 x BW

Preacher Curls:
low weight x not enough reps x not enough sets

ME (minimum effort) Lifting

2 and a half days until the meet.
Squat
95 x 4
135 x 4, 4

Bench
95 x 5, 5

Deadlift
111 x 6, 6

Realized how pointless it was to be at the gym after about 1 set. Luckily I was only in there for 15 minutes.

Bench

Bench:
All with spotter-counted pauses.
275 x 2
285 x 2
295 x 1 + 1 fail (ughhh)
275 x 2
225 x 8, 8

Still not 100% from the meet, sadly

Close-grip Bench:
also paused
205 x 7 + 1 fail
185 x 8
195 x 8

Skull Crushers:
80 x 12
130 x 8
150 x 5
110 x 8

Right arm started hurting, so I stopped

Finished with some tricep machine

2/3 Training

Floor Press: 200x8 PR
BTN Smith: 115x8 PR, 95x13 PR
Dips: 223+45x10 PR?

and some sets on the lateral raise machine for shits and giggles.

Uperr Back

Bent-over rows:
185 x 8
225 x 6
245 x 4
275 x 4
185 x 23-30 (depending on who counted)

Banded Shrugs:
4 sets of something with the greens, or greens + purples. Need straps on these next time, as the machines grip keeps rotating off, which makes it impossible to hold.

Close-grip pull ups:
4 sets
15, 12, 10, 10

Finished with preacher curls.

2/2 Training

Seated Calf: 145x10
Squat: 265x10 PR
V-Squat: 240x20
SLDL: 200x15

Moar Pr's in the Squat. Hopefully I can get to repping 315 by the end of the quarter. Also, the leg curls were irritating my left knee, so I went with the stiff-legs today.

02/01/10 Squat

After about a week and a half off to let my forearm heal, I started pushing it a bit. After talking with the OT we determined that the pain originates from when I bend my wrist towards the top of my forearm. With this info, I adjusted the position of my hands for my squat - I moved them further out with allowed me the flexibility to rotate my hand on the bar so that I wasn't bending my wrist upwards, but rather more downwards. This worked well.

Squat:
335 x 2
345 x 2
345 x 2
345 x 2
345 x 2

Box Squat (low box, off foam):
275 x 4
275 x 4
295 x 4
295 x 4

Lunges:
135 x 6 for 3 sets

Calves and Abs

Squat: Giving it the business

Still feeling the post-meet fatigue. The good-mornings off pins + 2 hours of soccer last week didn't help either, haha.

Squat:
405 x 2, 5 sets

Started of slow, picked up speed each set

Box Squat:
Low box + foam pad
275 x 4
315 x 4
335 x 4, 4

Lunges:
135 x 8
185 x 6
225 x 6

Finished with calf machine and hanging leg raises. Total workout was ~90 minutes, which was a nice clip for the group of us.