Luke 9-17-12 Deadlift

Deadlift
385 x 5 @ 9
415 x 5 @ 10 PR of 10 pounds, although I've hit 405 x 5 may times and I hit 425 x 4 recently

Zerchers up to 225 x 6
Hip Thrusts up to 365 x 15
Machines
Abs

Luke 8-17-12 Deadlift

Deadlift
385 x 1
425 x 1 @ 8
455 x 1 @ 9
485 x 1 @ 10 PR.   previous best was 470 raw sumo, 475 raw conventional, and 480 equipped sumo

Stiffies
225 x 6
275 x 6
315 x 6

Luke 7-27-12 Deadlift

Deadlift inside rack
385 x 3 @ 8
415 x 3 @ 9+
445 x 3 @ 10 PR of 10 pounds

Band Lightened Deadlift
515 x 3
535 x 3 x 3


Lunges


Hamstring Curls


Abs


Calves

Luke 7-19-12 Deadlift

Deadlift
385 x 5
425 x 4 PR lost grip on 4th

Cleans

Hypers

Rock Wall

Luke 7-6-12 Deadlift

Deadlift
405 x 1 @ 8
435 x 1 @ 10-
465 x 1 @ 10

Band Resisted Speed Pulls
purples + 225 x 3 x 8

Banded Hypers
4 sets

Cable Ball Transversus
4 sets

Luke 6-8-12 Deadlift

Deadlift
365 x 5 @ 8
405 x 5 @ 8+ had to reset because plates fell off

Stiff Leg Deadlift
265 x 8
285 x 8 x 2

Hypers

Luke 5-18, 5-19 Dead, Bench Assist

Deadlift
435 x 1 @ 10
485 x fail couldn't get off ground

Stiffies
up to 300 x 8 kinda hurt right shoulder from this, but it's better now

other stuff

Weighted Pull Ups
BW x 5
BW + 45 x 5
BW + 70 x 5
BW + 90 x 4
BW + 70 x 5

Bench
145 x 10
155 x 10
165 x 12

more other stuff

Luke 5-11-12 Deadlift

Good Mornings instead of box squats
up to 315 x 8

Deadlift
315 x 5 x 3

Power Cleans
135 x 3
155 x 3
175 x 3
185 x 3

GHR's and GHR abs

Luke 5-4 and 5-5-12 Dead and Bench Asst

Deadlift
385 x 3 @ 8
415 x 3 @ 9+
435 x 3 @ 9+

Stiff Legs
up to 275 x 8

Glute Thrusts, other stuff, machine shrugs up to 5 plates per side no wraps x 6

Weighted Supine Rows with feet on bench
10 x 5 x 2
25 x 5 x 2

Bench
135 x 10
145 x 10
155 x 10
165 x 10 @ 9

Neutral Grip Bench
55's x 6 x 3

Dumbbell Triceps Extensions
27.5 x 10 x 3 per arm

Hammer Curls
50's x 8 per arm x 3

Luke 4-27-12 Deadlift

Deadlift
225 x 5
275 x 8
315 x 8 @8
365 x 8 @8 PR
I miss my suit for deadlift, but I want to get some more off the floor strength

High Pulls
135 x 3
155 x 3
185 x 3
205 x 3
185 x 3, 3
205 x 3, 3

Hamstrings n' things

Luke 4-14-12 USAPL Collegiate Nationals 2012

USAPL Collegiate Nationals 2012, Baton Rouge

I did not have a very good start to this meet. I got sick with cholera (not really) and threw up the night before lifting, stayed up until 2 coughing, woke up at 6:40 and weighed in light at 158 pounds. I had a bad cough the whole trip and almost threw up again between 225 and 315 when warming up for squats. Considering this, I did pretty well.

Squat

207.5 kg (457 lbs) 2 whites. 1 red for depth. easy

217.5 kg (480 lbs) 2 whites. 1 red for depth. 16 pound meet PR. This one felt pretty hard and I only would have gone up 5 kilos, but I decided to go for 500 since I already had a big lead

227.5 kg (501 lbs) 3 reds. Failed just out of the hole. I blame the cholera.

Bench

95 kg (210 lbs) 3 whites. easy

105 kg (231 lbs) whites. pretty easy. 5 pound meet PR.

110 kg (243 lbs) 3 reds. almost had it, but failed in the transition to lockout

Deadlift

195 kg (430 lbs) 3 reds. went up super fast, but I fell forward and dropped it at the top.

202.5 kg (446 lbs) 3 whites. easy. I wanted to repeat my first because I was scared, but Mis made me move up because it was so easy

217.5 kg (480 lbs) 3 whites. easy. 28 pound meet PR. Had 10+ pounds in me.

Total: 540 kg (1190 lbs) 49 pound meet PR

Pretty good meet. I definitely had more in me, but the judging was very strict and I was not feeling near my best. I hit a triple body weight squat and deadlift. Thank you everyone that helped, especially my teammates for cranking my wraps, helping me warm up, and bringing me tums and other requests, Misael for submitting my attempts and helping in general, and Dave for handling my gear, coaching, and eating my tasty cakes.

4-2-12 and 4-4 Deadlift and Bench

Deadlift

455 x 1 lost balance at top

455 x 1 hitched

455 x 1 good, but still shitty

this was supposed to be my opener, looks like I will have to lower it

Bench

225 x 1 struggled lockout

225 x 1 ass came off

225 x 1 good?

probably should lower opener for this also

and then I hurt my shoulder

things are not looking good for the meet

Rough numbers for meet:

461, 485, 507

210, 230, 242

430, 468, 480-501

Deadlift 3/16/12

Deadlift (suited):
245 x 3
255 x 3 (10 lbs below my raw 1RM!)
These felt easy even, but was too tired to think I could get 265 x 3. Finally getting how to use the suits for deadlifts feels great.

Good Mornings:
135 x 5
145 x 5
155 x 5

Luke 3-15-12 Deadlift

Deadlift in suit

415 x 3 @ 8

455 x 3 @ 10 PR of 10 pounds. scraped my knee up

Good Mornings

back was hurting too much to do these

Anderson Squats off high pins (11)

225 x 5

275 x 5

315 x 5

335 x 5

Weighted GHRs

BW + 20 x 10 x 3

Abs

New Deadlift PR

Hey guys,

Here's footage of me pulling 585 for the first time in my centurion (202 BW). Ted told me to go for 605 but I leaned forward too much. You'll see the difference in the two lifts:

585 x 1 (20lb PR)


605 x f :(

Equipped Week 1

Squat
2/27/12
335, 345, 365, 385, 405 x 5
straps down

Walkouts
475, 495, 505

Bench
best set 285 x 3 off 3 board

Deadlift
My CNS was so fried and I was exhausted from not sleeping so I could barely deadlift.

Deadlift 3/1/12

Deadlift:
225 x 5
245 x 2 (1,f,1,f,f)
Thanks to some coaching from Kevin and Ro (and Ro's tip from Misael) I FINALLY "get" the suit. The 225 was way easy, and I failed on some of the 245s just at the top of lockout and not keeping the momentum, but I am way more excited to pull in the suit now :D!

Good Mornings:
145 x 5
155 x 5
165 x 5

Anderson Squat:
95 x 5 x 3
Brutal!

GHRs, Box Jumps

Luke 3-1-12 Deadlift

Deadlift in super centurion size 36

385 x 5 @ 8

425 x 5 @ 9+

I was feeling kinda beat up still from the 5x5 squats, so I am very happy with the 425 x 5. It was a lot cleaner than the 435 x 5 I did last time.

Good Mornings

225 x 5

255 x 5

285 x 5

315 x 5

forgot to do Anderson squats, plus I got kicked off the rack by a personal trainer

Weighted GHR's

10 x 10

25 x 6

35 x 7, 8

Floor Sweeper Abs

Deadlift 2/23/12

Good Mornings:
155 x 5 x 2
165 x 5 x 2
175 x 5

Deadlift:
135 x 5 x 3

Glute Thrusts:
245 x 5
225 x 5 x 2

GHRs, Box Jumps, Abs

Luke 2-23-12 Deady

G'morning

275 x 5

315 x 5

335 x 5

365 x 5

Deadlift

275 x 5

315 x 5 x 2 second set felt much easier as I kept my upper back tighter

Glute Thrusts

up to 445 x 6

Box jumps

abs