10.28.11--Deadlift

Deadlift:
warmups
315x3@9-
345x3@9+
was debating about going for a third set around 360 lbs, but decided to go conservative with the meet coming up.

Hamstring Curls Machine
Hypers
Abs

6/30 Cycle 1 Deadlift

Deadlift 2x5
185x5
195x5

Deficit 3x8
155x8x3

GHRs - attempted 3 sets of ~10-12

5.28.11 Mini Meet Write Up

Weigh In:
177.7 lbs (14 more than what I weighed at the February meet)
181 weight class

Squat:
295-3 whites
315-1 white 2 reds, easy attempt, but bad depth
315-3 whites easy, had I hit my second attempt I would've gone for 330 on my 3rd and I'm pretty sure I would've gotten it, but I didn't want to use a 4th attempt because I wanted to save it for deadlift. Good call.

Bench:
185- 3 whites
195- 3 whites, but it took a lot out of me to the point I knew I wasn't going to hit 200 paused
200- 3 reds failed at about a 1.5 inches off the chest

Deadlift:
365- 3 whites
395- 3 whites PR
405- 2 whites 1 bullshit red for dropping it although video confirms I controlled it down PR

(not counting for the meet)
415- 3 whites (30 pound PR)

The deadlift PR was really nice to get because at the beginning of the year I had set a goal of 200 bench, 300 squat, and 400 deadlift. Even though the 200 I hit was touch 'n' go, I'm proud that I met my goal

I also wanted to thank everyone again for the recognition at dinner. Powerlifting has given me so much, and I am confident that once I adjust to the hectic schedule of law school, I will spending my free time in the gym to get stronger and once again beat Danny.

Deadlift

Deadlift-
135x5
225x5
315x3
405x1
455x1
500x5 PR +25lbs



SSB Box Squatz-
172x5
262x5
282x5
312x5
332x5 @ 9-

Deficit Deadlift Off 45's
335x5
345x5
355x5

Got really really low, hammys were sore

Banded Hypers w/ greens
2x30

Balls abs, PNF, WIN

Deadlift Day 10/14/2010

Rack Pulls

450 x 3

470 x 3PR

500 x 3PR

500 x 3

Unbelted GMOPS

275 x 5

275 x 5

275 x 5

Deadlift

115 x 70PR

Shrugs

405 x 15

405 x 15

405 x 15

Supersetted with...

One Armed Rows

Vit's row bar with four 25s and two 10s

3 sets of 10

Supersetted with...

Banded Hyperextensions

Purple and blue bands ( 3 sets of 15 )

Ab wheel - 4 sets with resistance.

Deadlifts. Thursday, 9-30-10

Deadlifts (belted)
315x3 @ 9
335x2 --> P.R.!!!! (form was bad, kept lifting butt up first, so I did not attempt a 3rd rep but I could definitely hit this for a triple)

Squats Off Pins 3x3
205
215
225

Good Mornings 3x5
115
125
135 --> P.R.!!

Shrug Machine 3x10
3 plates x 10
3.5 plates x 10
3.5 plates x 10

One Arm Rows 3x5 each arm
75 --> P.R.!!!
75
75

Cable Ab Crunches (with pauses)
100x6 --> P.R.!!
100x4
90x6 + 5 second hold

**** Body Weight: 137 lbs ****

--> I'VE GAINED 5 LBS SINCE SCHOOL STARTED IN THESE FIRST 2 WEEKS BACK.

Squat/Deadlift, Thursday 5/6/10

Back Squats 2,1,1
-> all belted
195x2
205x1
215x1 -> P.R.!!!!
225xfail -> caved in from bottom of the hole. need more core and lower strength to stay upright all the way through, knees out.

Deadlifts 2x5
-> no belt, no chalk
275x5
275x5
-> pretty quick. lifted my butt up a little on later reps. I need to work on keeping butt low and chest upright.

**** SOME ELBOW PAIN ****

Romanian/Stiff-Leg Deadlifts
-> no belt, no chalk, "stealth mode" (no bouncing, light floor touches)
205x5
225x5 -> (tied P.R.!!)
225x5
205x8
175x10

Lower Back Extension Machine
250x8
280x8
305x8

Weighted Depth Jumps
-> off box just below knee height holding 5lbs in each hand
8 reps
8 reps

Forearm Holds
25lbs x "20 Mississippi" count
35lbs x "20 Mississippi" count
35lbs x "20 Mississippi" count

Depth Dumps
-> body weight
-> off box just below knee height onto box about 3 inches below knee height
8 reps
8 reps

**** STRETCHED AFTER ****

Deadlifts

4/22/10

Deadlifts

Me: 375 x 1 (alright)

Alex: 355 x 1 (10lbs below PR, pretty good)

3.15.10--Deadlift

Deadlift:
135x5
185x5
225x4
265x3
295
315
315 Really did not keep my lower back arched well on these :(
285x3 PR
265x5
exhaustion.

GMOP:
135x10x3

Abs

Wednesday Thursday Weigh In
169.5lbs

Best of luck to Matt and Dean at Nationals!

1.22.10--Deadlift

Meeting with RD re: Hurricane Scott
10 hours of community service with RAs
1 page personal apology letter to all people affected by incident
5 page paper reflecting on my experiences and how this will impact my future
Remake posters for each room
Housing probation--another violation of rules will result in me being kicked out.
All of these requirements must be completed by Feb. 5 or I get a hold placed on me and may get kicked out.
FAIL

Deadlift
111x5
215x3
250
285
300
315 PR NEW MAX!
I didn't want to go for more, because right now I am pumped and thinking confidently for the meet. I feared that failure would psychologically fuck me over, so I didn't attempt more.
I did make some changes that really helped me. 1) I didn't shoot myself in the foot by coming in with personal problems (such as being drunk from the night before) 2) I chalked up nice and good, and the platform had a good tackiness to it, assuring no grip issues 3) Matt pointed out my stance was way too wide given my shit flexibility, which killed my leg drive. Correcting this gave me the ability to get it off the ground quickly, and I've never really had a lockout problem.

Band-resisted Deadlift (purples)
155x5
215x3x3 with full commands

GMOP
warmups
135x5
145x5
185x3
205x3

Banded Hamstring Curls
35 total

Abs in room

1.16.10--Deadlift

Deadlift
155x5
185x3
205x1
235x3

Good Mornings off Pins
warmups
95x5
135x5x3
155x5

High Pulls (explosiveness)
60x5x3
110x5x4

Banded Hamstring
4 sets

Cable Abs
4 sets

UCLA v. USC
Epic fail.

Just for shits and giggles (mentioned today because of background song)
http://www.youtube.com/watch?v=rRb0NMvR2mk

Deadlifts

10/1/09

Deadlifts

warm-ups

333 x 5

Stiff-Legged Deadlifts

155 x 6 x 3

Hamstring Curls superset Calf Extension

Last 4 Days

8/3/09 - Sheiko

• Squat: 45x5x2, 95x5, 115x3x2, 135x3x2, 155x2x4 (80)

• Bench: 45x5, 65x3, 75x3, 85x3x2, 100x3x5 (80)

• Dumbell bench: 20x10x5

• Squat: 105x3, 125x3x2, 145x3x4 (75)

8/4/09 - Rugby

Back to the hot and humid and bug-riddled GEAA field. Luckily we had the whole field this night, instead of being relegated to our little corner by the softball peoples. First practice wrecked me, but I usually adapt back to conditioning pretty fast.

• Warmup: 2 laps, dynamic stretching.

• 'Beep' test. Confirmed I should have done more cardio this summer.

• Quick pass in a circle drill

• Conditioning: 8 stations, 30secs/station, 10secs rest in between: squat jumps, hurdles, lunges, serpentine sprint, burpees (YAY BURPEES), situps, pushups, lateral hurdles.

Originally was supposed to be 60 secs i think, but that was impossible. I like this a lot, it totally destroys the fast twitch fibers and builds endurance for fast changing activity.

• Tackling the bags

Oy, my neck.

• Wrestling

Forgot about this. My partner and I seemed evenly matched most of the time. Turned out later that I separated her shoulder at some point. Oops.

• 6x6 full tackle: 15-20 minutes

I made a few tries.

• Conditioning: groups of 4 running suicides in pairs, 1 with 2, 1 with 3, 1 with 4, then 2 with 3, 2 with 4, etc. I was 2 and 4 in our group of 3.

We were short so I chose to be two people to punish myself. Hard push through the final sprint at the end.

• Static Stretching

8/5/09 - Sheiko

After feeling destroyed from the first practice the night before, I actually woke up feeling fine today and none of this was a problem.

• Deadlift to knees: 135x3x3, 160x2x2, 175x2x2, 185x1x3 (70)

• Bench: 45x5, 65x3, 75x3, 85x3x2, 100x3x2, 105x2x3 (85)

Was feeling off balance during some of these, so towards the end I tightened everything up (esp. my 'bad' shoulder) and really braced against the bench, which seemed to help. I think I'm learning.

• Dumbell bench: 20x10x5

• Deadlift: 135x3, 160x3, 185x3 185x3, 215x3x5 (80)

Tended to focus more on squeezing the bar off the ground as opposed to jerking it, which I sometimes tend to do. Thus I concentrated less on a tight, straight back, and rounded a little during my last set, but nothing very significant.

• Foam roll back, hips. Stretch.

8/6/09 - Rugby

My bus was 20 minutes late so I missed proper warmups.

• Passing drills: step over and place, pop pass, stomach punch, something else.

• Pop pass from the ground drill, for several minutes.

• Conditioning: 6 stations, 30secs/station, 10secs rest in between: hurdles, jump split lunges, serpentine sprint, burpees (YAY BURPEES), situps, lateral hurdles. X2

Felt easier than the first time. Done twice, with a few minutes between cycles. I did v-ups for crunches the second cycle, and we ended with burpees on that one, which were terrible-looking because I couldn't jump anymore.

• Tackling the bags (with squishy balls in our hands to force wrapping instead of grabbing)

• Spin passing

• 4x4 full tackle: 15-20 minutes

I made a few tries, good tackles at the beginning, began to get too high towards the end as I got tired. Getting better at just attacking, rather than waiting to catch the ball carrier.

• Conditioning: pairs running suicides alternating, placing and picking the ball: 15-20 mins?

I ran with some girls slower than me, so instead of suicides they were more like brisk jogs.

• Static Stretching

Deadlift

Deadlifting two days after a heavy squat day was a bit rough. Lower back was at 90%.

Deadlift:
575 x 5



Fairly pleased. My upper back rounds a bit more than I would like. Hopefully some work with the SS-bar and more heavy DB-rows will improve this.

Deadlift off Blocks:
Todd set these up in an intentionally horrible spot for me where the bar was right below the knees. Lots of hips and the movement started with me grinding my hands into my thighs. Definitely a good spot to work on in the future.

405 x 3
495 x 3
545 x 3
595 x 3

Todd also suggestion holding the last rep for 5 seconds to work on grip strength. My hands hurt.

Good Mornings:
225 x 12
275 x 10-12, 3 sets

Feeling pretty beat up by this point. Just got in some light movements.

Finished with hyperextensions.

Deadlift

Deadlift
550 x 8

Felt easy, which was nice. This was probably due to the lighter squat day on Monday.

Tried doing good mornings by my shoulder still hurts from Thursday. I woke up Thursday night with a lot of pain. Vitamin-I seems to help and it's starting to feel better, but it's not to the point where I can put a bar on my back pain free.

Finished with hamstring curls, abductors, hyperextensions, pull ups, macine rows and abs

Light Deadlifts

Deadlift
205 x 3
225 x 3, 3, 3

Max Deadlift

Deadlift
warmups
(belt on)
381 x 1 PR
401 x fail - This went up fine until right above my knees where it completely stopped.
401 x fail

Back raises
BW x 50, 50, 50, 50

Abs
2 sets of bridges with 50 lbs

Deadlifts ME^2

5/28/09

Deadlifts

381

401 SELF PROCLAIMED ULTIMATE HITCH MASTER

PR x 2

Deadlift

Deadlift
warmup
(belt on)
369 x 1 + 1 fail right above the knees PR
I got a little ambitious with the weight selection.

Back raises
BW x 50, 50, 50

Deadlifts

5/21/09

Deadlifts

worked up to

375 x 1 + 2 fail (PR)

first rep was fast and felt easy

Speed Pulls

band-resisted with reds

155 x 3

205 x 3

245 x 3

Good Mornings

185 x 6

225 x 6

225 x 6

Band-Resisted GHR Abs superset Medicine Ball