Luke 5-31-11 GPP and meet videos

Prowler Pushes

7 short trips + 2 trips to the second light pole, no puking, but felt dizzy and sick

2nd attempt Bench: 215- success

2nd attempt Squat: 400- success, @10

3rd attempt Squat: 410- success, 10 pound PR, felt like @10+

kinda ugly

3rd attempt Deadlift: 455- success, @10-

4th attempt Deadlift: 470- success, @10/10-

edit--

OK I deleted the 5 separate videos and replaced them with one so it loads faster

5.31.11 Powerlifters Pensively Pushing Prowlers, Partially Puking

Popping the Prowler Cherry
5 sets... almost puked

had to leave for a group project that was at 8:45...tomorrow morning. Fail.

Lower assistance

GMoPs off same pins as last time ~ upper abdominals
135x5
225x5
315x5
365x5@7
385x5@7 this was way too easy
425x5@8
455x5@8.5 +50lb PR


455 was around the same, maybe a little harder than the 365x5 I did 2 weeks ago from the same pins
I'm liking good mornings, and I'm still kind of sandbagging them.

Deficit deadlifts from 3" deficit
355(60%) x5,5,5
kept these light, speed pull like. felt GuD

ProwlerPalooza
Went lighter in weight, with 2x the normal lap length, and shorter rest, closest i've EVER come to puking
40 yard laps, w/ 90 lbs on the prowler (160lb total)
6 Laps


followed by transverses abs and massive dry heaves.

Deadlifts 4/21

SHITTIEST DAY EVER. Felt like someone took a sledgehammer to the side of my head.

GMoPs 4x5
135x5
145x5
155x5
145x5

Stiff-Legged Deadlifts
135x8
135x8
Stopped here. Drastic increase & decrease in head elevation made me extremely dizzy.

Deficit Deadlifts
145x5
155x5x3

Cardio N' Shit
Superset - Toes to Bar & KB Swings
Mile Run

PROWLAH
x2 (45 plates on each side)

4/14 Deadlift

GMOP:
135x5
185x5
225x5
275x5
315x5x3

WIDE Box Squat:
135x5
185x5, 5
205x5, 5
225x5

Band Abs
PROWLAH

Ultimate Booty Pump today. Also, my low back and abs are pretty thrashed too. Forgot how good GMOPs were.

4/11 Squat

Squat:
135x5
185x3
225x3
275x1
295x1
315x1

Box Squat:
135x3, 3
225x3, 3, 3

PROWLAH!
+90x2 trips (each one about ~10m?)
+180x4 trips
+230x2 trips

Bodyweight: 222lbs?

2/4 Week 5 Assistance & 2/5 GPP

Friday:

Press:
95x5
115x3
125x3, 3
135x3

Incline:
135x5
165x5
185x5
195x4+1 PR

Barbell Rows:
135x5
185x5
225x5
245x5

Abs

Saturday:
5 trips with Prowler + 50lbs on grass

1st to puke after 2 trips

Deadlift

Deadlift
Worked up to
(beltless)
405x3
455x3
Add belt
500x3 PR

SLDL
(Beltless)
405x3x5

DB Shrugs( 125 lb DB's )
4x15

Bent Over Rows-
185x3x10

Weighted Hanging Leg Raises-
5x10

3 Prowler Laps

Really happy, with the Deadlift. I couldn't get that 3rd rep last week.
Also my Singlet and cool T-Shirt came today... the 3XL fits perfect, not to loose.. and no Mooseknuckle!
Heres a vid of 500x3

Last 3 Workouts + Tourney

Wednesday 7/8:

Sled drag: +90 down and back x2x2
Tried to sprint as much as possible. Will be alternating this with oly and prowler as warmup.

DL to knees:
135x4, 160x4x2, 185x4x4
This was hard for me to just stop at the knees, got the knack of it by the last two sets.

Bench:
45x5, 65x5, 80x5, 85x5x4

DB bench:
25sx20x5

DL:
135x4, 160x4, 185x3x2, 200x3, , 200x3x4
Focused more on keeping my back tight and straight, rather than arched, which screws me up.

Lunges:
BWx up and back x 3


Thursday 7/9:

Missed touch.
Cardio: 33mins elliptical, fast. Stretch.


Friday 7/10:

Prowler: +50, high down and low back x5
Low grip is brutal, my quads were practically fried by the end. Great training for pushing the rucks.

P. Snatches:
65x4x4

Hang Clean to Front Squat:
75?x4x8
I felt quite unstable in my sneakers instead of the usual chucks. Hurr.

DB press && SL Stiff-legged RDLs:
25x8x3
45x8eax3

Sand bag slam:
25x10, 30x10, 35x10
Murph: "You shouldn't be lifting that, it's too heavy!" /sarcasm

Raised leg, bicycle crunches and v-ups with 10lb? medicine ball. Reached way back on each v-up.
Stretched for a long while.


SATURDAY'S A RUGBY DAY:

Acton 10's Tournament 7/11, played winger all day.

1st Match vs. Worcester: 5 - 10 L
I scored the first try of the match, and even made the cocky move of running around to touch it down in the middle of the uprights, but we didn't make the kick. They scored before the half, then myself, Tammy and one more subbed out. They scored in the second and won. Smitty noted later that if they kept myself and Tammy in, we would have won that game. I kinda agree.

2nd match vs Brooklyn: 42-0 W
We ran all over these guys, but alas, no tries for me. Almost all of them were received off the kickoff and run up the entire field in one go. Zoe made some nice kicks and tackles.

This placed us in the cup finals (top 8 of the 16 teams)! We've never made the cup before. We arrive at the field to play Providence. Turns out we are instead playing Beantown (the best women's team in the country). Oh goodie.

3rd match vs Beantown blue(?): 0 - 24 L
Eh.

No more rugby until after the meet in August.

The Devil's Lair: Moar Deadlifts

Pin Pulls against quadded minis: 185x3
225x3
265x3
285x1
305x1
315x1
335xMiss

Ted said that I missed the last one because I was loose at the start(but my form overall was better). I need to work on pulling the slack out of the bar, and of course, getting stronger hamstrings. Ted said that the bands were ~180 or so at the top. Good to know my lockout is pretty strong.

Cambered Bar Suspended GM's: 150x5
180x5
200x5
220x5, 5, 5

These felt awesome in a really brutal way. I really feel these in the glutes/hams, which is exactly where I need work.

PROWLER (plate count is total weight on prowler): 2 plates x 2 trips
2plates + 2 25's x 2
4 plates x 2 (this sucked)

Reverse Hyper and Abs to finish.

I have been learning the conjugate system from Ted, and he wants me to keep with the westside methods while I am still at UCLA. I figure it can work like this:

Monday: ME Lower
Tuesday: DE Bench
Thursday: DE Lower
Saturday: ME Bench

He has me using straight weight for most of this, so its all good.

The Devil's Lair: Deadlift

So it was deadlift day today. I started out with my conventional DL. Hillary told me to really get tight behind the bar and load my hamstrings. I felt it on the later sets, but my hamstrings are weak so it didn't help.

Conventional: 315x1
345x1
365x1 PR

Then Ted had me put on my suit to see what my sumo looked like. Ted gave me a bunch of pointers (which in the end amounts to what Dave does in his pull - Good Job Dave). Ted mandated that I pull sumo for the meet.

Sumo pulls: 275x1, 1, 1
315x1, 1, 1

Chain-Suspended Giant Cambered Bar Good Morning (Feet on Fire): 110x5
150x5
180x5, 5, 5

I really like these. The camber makes the movement a lot easier on the shoulders and this really hammered my hams (lol).

PROWLERRR: 25's x 2 trips
45's x 4 trips (Was only supposed to do 2 trips but I forgot)
45's + 25's x 2 trips (hard)

And the regular warm-up sled, rev hyper, and abs apply. Been pushing the weight/reps on these every workout. I have the feeling I'm going to come back 10 lbs heavier with most of that being on my lower back.


ALSO, Dave. We need a cambered/Safety squat bar and a sled/prowler. These things are awesome. Possibly a Monolift as well (just kidding about that one).

The Devil's Lair: Squat

Ted and Hillary were my instructors today. Ted has a squat somewhere in the 800's I believe and Hillary has a 562 squat (at 165 no less). They had me doing box squats today. The main point that I need to work on is sitting back and not rocking on the box. I am using too much quad to squat the weight, and not enough hips. Also, I need to widen my stance.

Worked up to 235x1 for a box squat with OK technique. Ted said that this week was just to get me into the system and see where I'm at. They'll kill me next week.

Pull-throughs: 50x10, 10, 10, 10

These were done on a belt squat machine. A lot harder than a regular cable it seemed.

Then, THE PROWLERRRRR!!!1!!
Unloaded x 4 trips
+50lbs x 2 trips
+90lbs x 2 trips

This thing is hard. Not quite as bad as one of those rowing machines (god I hate those) but kicks your ass in an awesome way. We need one of these Dave.

Reverse Hypers and Side Bends to finish. Along with the sled warm-up. These 3 things are a given, so I will stop mentioning them.

Stuck around for a bit afterward and Ted introduced me to some of the guys. Apparently most of them started out skinny and weak (like me) and now I think 75% of the guys there totaled Elite. Ted has been hinting that I just may fill out into the 275's if I train there in the summer too. Sweet.

Min volume day

Marc (the bodybuilder I trained with last week) wanted to squat, so I decided to go try legs again today pending how the ribs felt.

Safety Bar Squats:
275 x 5
315 x 5

Felt the rib twinge so I stopped at that

Front Squats:
185 x 10
225 x 8

Rib felt tender whenever I took the weight off, so I stopped squatting at this point.

Marc felt up to trying the prowler, so I set up a 50m course. It was 85º here today, so the heat was a factor. I made it through pretty well. Marc was feeling pretty nauseous after the second trip. After the 4th trip, he was bent over a tree. I tried encouraging him by saying, "you know, if you feel like puking, the fastest way to accomplish that is to try another trip," at which point he booted all over the grass in front of the gym. Impressively, he managed to recover and actually did do another trip. Street cred +10 for the boot and rally.

Moral of the story: pushing the prowler after doing even a partial leg workout is awesome.

OH NOES!! IT'S THE PROWWWLER® SZOMSG@!!!2TWO

The rib is feeling better, but not 100%. Did some light deadlift warm ups, but stopped when I decided pushing it would likely re injure the muscle.

Instead I tried to make the most of a leg workout and pushed the prowler around. I think I underestimated that thing. The first time, the course was just short enough that I could sprint through it. This time, I tried pushing it around 160 meters. NOT AT EASY. Once you get slow, that thing turns to lead. There is no walking. Walking with it is more exhausting than running. I ended up doing 6 trips down and back. The last 5 trips were around 100 meters round trip.

The other guys had talked about how the prowler makes you want to puke. I didn't believe it at first, but after around the 4th trip, I was panting constantly. By the end, you really do feel like puking. I thought I was in pretty good shape from all the frisbee and 20-30 mile bike rides, but the prowler is intense.

QED™.