Nathan

For all the new people, I'm Nathan and I graduated from UCLA in 2008. I am now in Boston, but I still post here.

I took a break from lifting for a couple weeks, so I'm just getting into the swing of things with some light lifting for a little while.

11/4 - Random upper body

Incline bench - 205 x 3 x ? - Second rep was really easy, then third was really hard. I stick like 3'' off chest. Not sure incline press really matters for powerlifting, though. Makes my shoulders tired, though.

Foam press (2'' foam) - 225 x 5 x 4 - Super fast and easy.

T-bar row

Dumbbell pullovers

11/2 - Random lower body

Front squats

Lunges

Sumo deadlift

All really light. I need to do more lunges, I really feel it in my glutes (especially left side), and I think this is a weakness. I used to do them all the time on Sheiko, even though it wasn't heavy, and my glutes didn't bother me so much then. Front squats are fun too, but I have trouble staying upright with anything moderately heavy. Maybe thats telling me something...hmmmm....

Earlier this week I did more random crap I can't remember.

PS:   <3 Dave <3

RANDOM

• Front squat 135x5, 185x5, 225x3, 255x3, 275x3, 245x3x3

Pretty happy about this since I never do front squats. I was good for a little more than 275 but I didn't want to push it since I start lifting fo realz next week.

• Fat bar floor press 90x5, 154x5, 204x5, 224x5, 244x4

• A: Good morning off pins 135x5, 225x5, 275x5x3

These were harder than expected, but I haven't done heavy good mornings in a while and I've never done them off pins that I can recall. Danny and I built a cool apparatus with bands to keep the bar from sliding forward.

• A: Dips BWx8, BW+45x8x3

• A: Dumbell curls 40x8,8,10

Kanye's Workout Plan

Brent's 265x4? now that's heavy.
..but on a much lighter note, here's an update on the new trend. In fact, I heard 4 Star Gym is switching over.. nice.

RANDOM/CARDIO

• Pulldown abs 110x10, 130x8x2, 150x10

The set with 150 was questionable form.

• Single-hand cable row 80x10, 100x10, 120x10

• Lateral raises 30x10x3

• Cardio - ice skating 40 mins?

MISC

Last day of random shit. I don't remember everything perfectly, but this is close enough since its all BS anyway.

Warm-up - walk x 5 mins

Flexibility - Hamstrings, hip flexors, seated groin

Hip abductors - 150x20x2

I really need a multihip machine to get the right muscle.

Hack squat - 225x5, 315x5, 365x5x3

Standing military press - 135x5, 155x4, 135x5

Seated is way easier.

A: Leg extension - (Full stack x 15, 2/3rd stack by 10, 1/3rd x 10) x 3 sets
B: Hamstring curl - Full stack x 15, 12, 12

Abs - 2 sets

I tried to do some abs that Dean and I did, but the 24 hr fitness doesn't have a bench that works.

Cardio - bike - 135x20mins

More flexibility stuff.

MISC/RECOVERY

I came into today with my only plan to work on the right adductor. Thats why all this is so random, but I accomplished what wanted. Right adductor feels great.

Warm up - walking - 3 mins

A: Abductors - 150x20x2
A: Adductors - 90x20x2

The adductor machine gets the wrong adductors (there's a lot of them), so I don't think its very helpful.

Sumo deadlifts - 135x10x3

This is how I pulled the adductor, so "great success!" as they say.

Rack pulls (conventional) - 225x5, 315x5, 365x5x3

B: Dumbell bench - 80x5, 95x5x2
B: Cable row - 215x10, 250x10x2

C: Cable pushdowns - 60x20, 100x20
C: Pullups - BW x5x2

Honestly don't know what I was doing at this point.

Flexibility - Seated groin (been doing this all day), hamstrings, hip flexors

Cardio - bike - 135-140 bpm x15 mins

This is the same setting that put me at 150bpm yesterday. Guess I'm getting better. Or maybe its because I had no food or water yesterday before going to the gym.

No Dave = Try new stuff

No Dave today, so we all kind of did our own thing.

Illegally wide Bench: 155x6
165x6
175x6, 6
185x6

JM Press: 95x6, 8
105x8
115x5

Incline DB Press: 55x8, 10, 7

Monkey Pull-ups: BW x 8, 8, 8, 6

Side-to-sides: 2 sets

Pulldown Abs for 3 sets to finish

So my reading of some WSB articles prompted the first 2 exercises. I'm not sure if I have the JM presses down entirely, but they sure hammered the crap out of my triceps. This new benching style feels much better than my old one, and if I keep focusing on my triceps, then I forsee myself having decent bench numbers in the future.

The monkey pull-ups were done on the top crossbeam of the power rack w/ just fingers and palms holding on. Suprisingly, I am stronger on these (?) and they feel a lot more effective for hitting my lats. The Side-to-sides were that "24 Hour Ghetto Workout" thing where you pull yourself up, and shift from one side to the other. Awesome.

Dave: Brent has your bands. He wanted to use them over the break.

IPF Junior World's Results

Just in case people haven't seen it, the results of this year's IPF Junior/Teen World's can be found here. The totals are pretty ridiculous. (Make sure you scroll down to see the juniors, not sub-juniors.)