Bench 3/13/12

Bench:
115 x 1 (touched my belt...which had ridden up, but still)
There were various attempts from 115-135 mixed in here, all failures. Just a bad shirt day overall.

Squat 2/2/12

Squat:
155 x 1
175 x 1 (high)
175 x 1 (fail, rolled forward)
Not. A. Good. Day. Going to rethink my weights for the meet.

Band-lightened Squat:
205 x 3
215 x 3 x 2
225 x 3
Last rep of last set I messed up something in my left hip, sort of felt a small pop. Tried to go in for pause squats and that didn't work at all; hopefully it's not serious and can be taken care of with some ibuprofen/foam rolling (thanks Dave) before the meet :/.

Deadlift 1/30/12

Deadlift (suited):
245 x 1
265 x f
265 x f
Couldn't lock either of those out, likely for stupid breathing reasons and not for strength. Will fix that at the meet.

Rack Pulls:
275 x 3 x 5
Failed a handful of these (4 or so) not to locking out, but just getting caught on my thighs and wussing out -_-.

GHRs, Banded Hamstring Curls, Glute Thrusts

Deadlift 1/19/12

Deadlift (suited):
245 x 1 x 3
255 x 1 x 2 (last one hitched...getting stuck on my thighs)
I'm having a hard time getting down in the suit so all of these singles were pulled off of 35 plates. Right shoulder is messed so couldn't do rack pulls.

Banded Hyperextensions, GHRs, Glute Thrusts

Squat 12/26/11

Squat:
155 x 3 x 3
Harder than it should have been, but still definitely a PR.

Pause Squat:
135 x 2 (fail, unbelted, ...)
135 x 3 x 3 (belted)
At this point I felt somewhere in between nausea and passing out, so I decided to call it quits on squat.

Press:
50 x 3 x 3
Some light press.

Deadlift Assistance. Fri. 12/16/11.

**** (TOOK 5 DAYS OFF AFTER THE MEET) ****

Sumo Rack Pulls 4x4 (belted)
315 (@8), 345 (@9), 355 (@10), 335 (@9+)
-> (my calluses near the bases of my fingers were starting to kind of blister underneath so I had to drop the weight for the last set, I was very satisfied with 355x4 though when a month ago I only got 3 reps with that weight).

Stiff-Leg Deadlifts 4x5
205 (@8), 205 (@8), 205 (@8), 205 (@8)
-> (calluses still hurting from the heavy rack pulls so I did slightly lesser weight, probably could have done 225 for all sets but stayed lighter to save hands).

Good Mornings Off Pins 4x8
-> (using the 10th hold up from the floor on the squat rack at the local gym here)
-> (pins were just a little bit above my torso being parallel to the ground)
135 (@8), 135 (@8), 135 (@8), 135 (@8)
-> (my lower back was fried from the rack pulls & stiff-legs)

"Pony Express" Machine Calf Raises 4x10
-> (no weight on the first set & did the remaining sets with only 20 lbs)
-> stayed really light so as not to aggravate my achilles tendons, the goal is to slowly restrengthen calves without re-inflaming the old achilles strains)
(calves were a little tight)

Cable Abs 4x15
50, 60, 70, 70

Max 11/15 Bench

Bench/Wrist Isolation

195x3 6

210x3 9+

205x3 9+

195x3 6+

205x3 9

I've been told lately that my wrists aren't straight, so I took today to rectify the situation. I think it helped too; my wrists feel better after the workout, and once they get used to the weight I'll probably be stronger anyway, lever arms and whatnot.

Bored Press

215x3

225x3 2 sets

235x3

Much better than I've been doing lately. Wrists also felt better, though at one point one started wobbling...

Chest-Supported Bros

135x8,6,6,5

Lat Pulldowns

150x8,7,6,5.5

Tried to go heavy on these, gotta get dat stable back. I'm REALLY loving the chest-supported rows. We'll see how they help me.

Shoulder Press

Some stuff with 45's, idk.

Fliyies

Weight SetsxReps

Good chest day. PT appointment tomorrow, let's see if my 350 max squat will ever be broken, or if I'll be foreverbenchonly.

Squat 11/8/11

Squat:
115 x 5
125 x 5
135 x 3 (fail)
That plate set should have been easy...personal problems.

Pause Squat:
115 x 3
120 x 3 x 3

Zercher Squat:
95 x 5 x 4
I can't get these right at allllll, GRRR.

Abs

Deadlift 11/3/11

Deadlift:
235 x 1
255 x 1 (technically a 10 lb PR...possible hitching)
265 x 1 (technically a 20 lb PR...belted, thanks Kevin)
I can't even count the last one really...lots of hitching, dropped it at the end (on my shin, no less).

Technically that brings up my total to 165 + 80 + 265 = 510 > 507 qualifying total for 148 weight class, but eh, I'll celebrate when I hit the my (dead)lifts more solidly.

Good Mornings:
135 x 5 x 3 (too light)
155 x 5 x 2

Power Cleans:
75 x 3 x a lot

Banded hyperextensions, abs

Luke 11-3-11 Deadlift

found out I got kicked off the google group today. I'm failing myself and the team right now. This past quarter trying to learn the gear and focusing on nationals (and myself) has put me in a really bad place mentally. I don't want to get into the details, but what is really upsetting me is this: powerlifting used to be something fun that took my mind off of personal problems, but now it is a cause of stress both in the gym and outside.

Deadlift sumo in super centurion

385 x 1 @ 8-

455 x 1 @ 9-

455 x 1 @ 9

Conventional Block pulls off 2 fat 45's

445 x 5

465 x 3 these feel hard to get started

Deficit sumo

315 x 6

345 x 5

1 set of kettlebell swings...

Meet Attempts

424.2, 457.2, 473.7

198.2 raw, 225.7, 236.7

418.7 or whatever it takes to total 1075, 468.2, 501.5

Squat 10/24/11

Knee issues (some pain last Monday but went away, yesterday started clicking/popping nonstop when I bend or straighten plus minor pain). Was going to go for light squatting today, Dave suggested wrapping, which helped.

Squat:
45 x 2 (:/)
45 x 5 (wrapped felt much better...thank you Greg + Dave)
95 x 5 x 2
115 x 3 x 2

Box Squat:
95 x 3 x 8 (not wrapped...these felt okay)

Dave then suggested that it could be hip adductor/abductor weakness with things pulling other things out of place, so did some good girl/bad girl for a bit, then adductor/ITB foam rolling.

GRAWRRRRR.

Squat

10/17/11

Squat

After gaining 10 lbs, the only way to hit depth is to pull the suit up so high that there's no tension. I'm bigger and stronger and squatting less than I did when my suit fit looser. Time for a new suit?

TL;DR Personal Problems

Luke 8-24-11 Squat

Slept on floor last night, got very little sleep, worked 9.5 hours, went straight to gym feeling dead... personal problems. Also I only had 45 minutes to do the workout.

Squat

45 x 10

135 x 6

225 x 3

275 x 2

315 x 1

365 x 1 @ 8

385 x 1 @ 9-

405 x 1 @ 10+ this rep must have taken at least 5 seconds. I didn't think I was gonna fail, but the bar stopped moving and it may have been red lighted for dipping in comp. This was surprisingly hard after 385. Maybe this was because I got so little rest both last night and I was resting only about 2 minutes between sets.

Pause Squat

315 x 3 @ 8+

315 x 3 @ 8+

Front Squat

135 x 5

145 x 5

155 x 5

165 x 5

focused on form on these since I hate them so much. Everything was really good until the last 2 reps of 165. Weight felt @ 7- on my legs, but @ 8 on my core.

Box Squat Jumps and One Leg Step Up Lunge Jumps

6.1.10--Holy shit it's already June Squat

Squat:
weird progression for my warmups because I was feeling tightness on the outer side of my left leg near the hip and it took more warming up than I anticipated to make it feel better. Then I hit:
175x5
185x5x2 I probably could have hit 195

Box Squat:
135x8x3 felt like I had just ran a marathon after this.

Cleans:
95x5
105x3x2
95x4
form still not great, but getting better explosiveness of the ground.

Plyometrics (box jumps) supersetted with Abs (ball planks)

Personal Problems:
Just really tired today... I don't know if it's because I had shots (TB and tetnis booster, not alcohol) earlier in the day. Also I didn't have much sleep and I wasn't exactly used to the 4pm lifting time. That being said, good fortunes await me for maxing new week. I'm feeling confident I'll be back to pre-illness strength in the skwat.

4-21-10 I quit bench

November 2, 2009 Bench Max: 205

December 7, 2009 Bench Max: 210

February 6, 2010 at meet Benched 209.25

April 21, 2010 Bench Max: failed at 220, probably had 210 in me

I'm sick of bench. Old max before powerlifting was 215. It was touch n go so I decided today I would try to hit a new touch n go max. I went for 220 and failed. My elbowed then started hurting really bad. I couldn't do any pressing exercises and even just standing I felt pain in my elbows. I've gained 10 pounds and have only seen about 5 pound bench increase. It's very frustrating. I should probably take some time off to let my elbow recover. I don't know what to do to improve my bench. I always fail at the point, about 4 inches off the chest, right around a 3 board height. Once my elbows break the plane of my chest I can lock out about 275. Whatever, at least my squat has improved.

Bench

220 x fail

Incline Press

115 x fail

Machine Flyes

205 x 10

220 x 8

235 x 8

Lat Pullovers Machine

3 plates x 10

4 plates x 10

5 plates x 10

Weigh in: 154 lbs

Then I went with Scott to Drake Stadium

Mile: 5:34

Not too bad a time considering my PR is around 5:19 and I weighed 20 pounds less at the time, and I've have practically no running training since high school.

By the way fuck bench

80 year old powerlifter

http://www.powerliftingwatch.com/node/15134

Pretty amazing lifts at that age. This man is outsquatting me. Big time personal problem.

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.

01/19/10 Heavy Squat

Suited Squat:
warmups
455 x 3 not at parallel, worked suit in
495 x 1 Easy but approx 2 inches from depth
525 x FAIL didn't stay tight in the hole, shoulda went for another try, but was running low on time

Suited Reverse Band (greens) Squat:
495 x 3
585 x 3

Walkouts (suited):
585 x 1
635 x 1
635 x FAIL
Lost focus and immense forearm pain

done