Andrei Malanichev

This is from a 2009 meet but this guy is ridiculously strong.

Weighs 296lbs and squats 1036lbs, benches 661lbs, and deadlifts 881lbs for a 2578lb total. All single ply IPF lifts.

Sub optimal bench

Bench

175 x 3 x 2

175 x 3 (bad spotter lifted with me the whole time)

Close grip bench

135 x 5

145 x 5 x 3

Floor press

155 x 5

165 x 5

155 x 5 x 2

165 felt hard, maybe because I was tired, maybe because I was misgrooved I don't know

Close grip chin ups

BW x 15 x 2

BW x 12 x 2

biiiiiiiiiiiiiiiiiceeeeeeeeeeeeeeeeeeppppppps

cable abs

Squats. Monday, 11/22/10.

Back Squats 3x3 (belted)
210 = 85% of max
225 = 92% of max (tough)
225 = 92% of max (tough)
--> I need to continue to work on keeping my chest up. Although I am making some improvement slowly.

Pauses Squats 4x3 @ 3 sec. (belted)
145
145
145
145

Power Cleans (tried to get double - only single though, followed by 5 triples)
155xfx1+f --> (hitting 155x1 still was a P.R.!!!)
135
135
135
135
135

Kettlebell Pullthroughs
35x12
35x12
35x20

Hill Sprints
3 x 40 meter sprints

Squat 3

My lower back was much more sore than I expected. I felt fine until I actually had to use it, haha.

Squat:
435 x 3
455 x 3
475 x 3 @ 10-

Pretty happy with this. It's been a while since I had been able to hit that for a triple, and I was pretty sure as well. Maybe another 5-10 for a max?

Band-resisted Squat:
275 x 5
295 x 5
315 x 5

Not bad, but not as quick due to lower back fatigue

Power Clean:
155 x 3
225 x f, 1
225 x f, 1, f

I had no speed at all off the floor, which killed my clean form.

Had to skip the rest due to prior commitments. Did abs and stretching at home.

11-23-10 Squat

Squat

315 x 3 @ 9

325 x 3 @ 9

335 x 3 @ 9.5 ties PR

Pause Squat at 3 seconds

255 x 3 unbelted

275 x 3 with kettlebells, belted

275 x 3 belted

Power Cleans

165 x 2

185 x 2

165 x 3 x 4

Kettlebell Pull throughs

45 pounds x 8 per arm x 3 sets

Squat Day 11/22/2010

Squat

345 x 3
355 x 3
365 x 3 PR

Band Resisted Squats w/ Greens

275 x 3 Dave's idea
245 x 5
255 x 5

Power Cleans

190 x 2 uneven weight; thanks Danny
195 x 2PR
195 x 2
195 x 2

Pull Throughs w/ 45 lb dumbbell
x15, x15, x16 (per arm)

supersetted w/...

Foam Roller Transversus
3 sets

PNF

Happy with today's workout. Looking to hit 405 next week. My new knee sleeves should arrive before then = )

Squat

Squat

265 x 3

275 x 3

285 x 3 -not easy

Raw squatting form still feels off since the meet. I'm having trouble deciding where to place the bar on my back because the bar placement was different for suited squats.

Band-resisted squats (greens)

185 x 5, 5, 5 -last reps were all grinders, farting involved

Power cleans

165 x 2

185 x 2

205 x 1+1fail+1, -PR

My previous best single was 200.

Finished with 3 sets foam roller transversus, 3 sets pull through's with a 40lb dumbbell, and some stretching.

Squat

Squat-
385x3 easy
435x3 @8.5
445x3 @ 9 10 or 15 lb PR?

Banded squat
275 w/ greens x5,5
285 w/ greens x5

Power cleans
135x2
185x2
205x2
225x2

Transverses
4x10

Acting a fool

Squat

255 x 3

275 x 3 x 2

God these were slow

Pause squat (3 sec)

225 x 3 x 2 (unbelted)

Ring pause squat

225+4 dip rings x 2+f

whoops

back to Pause squat (3 sec)

225 x 3 (belted)

Way easy

Cleans

155 x 2

135 for triples

Kettlebell pullthroughs

Squat

Squat
Worked up to 250 x 3, 275 x 3, 265 x 2 (tried some stuff out, didn't work)

Squats are still low; it's as if my squat mysteriously went down 20 lbs since maxing out a few weeks ago...God dammit

Pause Squat
225 x 3 max effort
185 x 3 x 3

Again, far below what I should be doing

Power Cleans
Timing really off today.
135-165 x lots of triples

KettleBell Swings
35 x 10,10 (right,left)
45 x 10,10
50 x 10,10

11.22.10--Squat

Squat:
205x2+f (not a weight issue, I just lost my balance and didn't sit back enough)
225x3
235x3 PR

Pause Squat (3 second pauses):
165x3
175x3
185x3
195x3 PR

Cleans

Kettle Bell Pull Throughs

11/22

Squat:
135x8
185x6
225x4
275x2
315x2
325x2, 2 PR
185x10, 10, 10, 10, 13 (Terence called me out)

RDL:
185x10, 10, 10

And a couple sets of hypers and abs to finish. Lower back felt much better this time than last week.

Bench Assistance

Close Grip Incline Bench
225 x 5
235 x 5
245 x 5 @ 10
225 x 5 @ 9+

Military Press:
135 x 8
155 x 5, 7
145 x 8

Dips:
4 sets x 12-18

Wide-grip pull ups:
4 sets x 8-12

One arm cable rows:
80 x 8
100 x 8
120 x 8, 8

11-19-10 Bench

Dumbbell Bench

60's x 10

70's x 10 x 4

Seated Military Press

95 x 5

115 x 5 x 2

Dips

Wide Grip Pull Ups

Bench Accessory. Saturday, 11/20/10.

Close-Grip Incline Bench 4x5
115
115
115
115 (tough)

Shoulder Press 4x5
85
80x4+f
75
70
-> shoulders fatigued.

Body weight Dips
8 reps
7 reps
6 reps + fail
5 reps + fail
-> triceps fatigued.

Wide-Grip Pullups
7 reps BW
7 reps BW
7 reps BW
5 reps BW

Semi Bent-Over Rows 4x5
115
115
115
115

Preacher Curls (Open Grip)
50x5
50x4+f
50x3+f
-> this was way harder than it should have been.

Forearm Grip Holds (on Shrug Machine)
3 & 1/2 plates on each side x 10 second hold
4 plates on each side x 10 second hold
4 plates on each side x 10 second hold

(2) Light Rotator Cuff Exercises 3x8
-> just with the 5 lb weights

Bench Assistance

CG Incline Bench
225x5,5,5

Seated Military-
155x8
165x6
165x6

Dips x 8,8,8
SS
WidegripPullups x 7,6,6

Tbar rows-
x6,6,5

Abs, PNF

Bench Assistance

Close grip incline bench

145 x 5

155 x 5

165 x 5, 5

Seated press

115 x 5

125 x 5

135 x 4+1fail

T-bar rows

205 x 5

215 x 5

225 x 5, 5

Dips/Pullups superset

20/12, 14/11, 12/10

Close-Grip Incline Bench

1x2 at 125 (failed)
2x4 at 115
2x5 at 105

Bit off a bit more than I could chew.

Seated Shoulder Press

1x5 at 95
1x4 at 95 (failed)
2x5 at 85

Once again, bit off more than I could chew.

Pull-Ups
2x5
1x3
1x1

Dips
3x10
1x2

Cable Rows

1x90
3x100

Ball-Bridges

Bench

10/19/10

Running on a couple hours of sleep.

Physical capabilities were about 45%.

Close-Grip Incline Bench

165 x 5

175 x 5, 5, 5

Seated Shoulder Press

60 x 5, 5

This was very hard today. Normally sets of 5 would be ~70.

Cable Rows

180, 190, 200 x 5

Pull-Ups, Dips, Ball Bridges

Deadlift Thursday 11-18-10

Deficit Deadlift
185 x 5, 5, 5

Good Mornings
115 x 5
135 x 5, 5, 5

Stifflegs
135 x 8, 8, 8

Band Hamstring Curls
Plyometrics
Abs
PNF

Bench Assistance Day 11/19/2010

Close Grip Incline Bench (Paused)

165 x 5
175 x 5
185 x 5PR
195 x 1 (elbows!!!)

Ultra Wide Grip Military Press

135 x 5
135 x 5
135 x 5
135 x 6 (got in a better position)

T-Bar Rows (5 plates)
x8, x8, x8, x10 (after long break)

BW Dips
x20, x20, x20, x20

supersetted with Ultra Wide Grip Pull Ups

x8, x8, x8, x7

Abs

Bench Assistance

DB Bench
50s x 8 x 5 sets
Seated OHP
95 x 5
115 x 5
115 x 7
Dips
BW x 10,6,6
Pullups
BW x 5,4,3
Cable Row
140 x 6
160 x 6 x 2 sets
Hyper Abs
+35 x 30

11/19

Reverse Grip Bench:
135x10
165x8
185x6
205x4
215x4
225x4

Bench:
185x6, 6, 6

Chins:
BWx4
25x4
45x4, 4, 4

Shrugs:
225x15
275x12
315x12
365x12

And played around a bit, doing 1-arm barbell curls.

One day, maybe my reverse gripping will lead me to this:

Deadlifts. Thursday, 11/18/10.

Band-Resisted Deadlifts (heavy singles belted)
-> with purples (doubled)
225x1
225x1
225x1

Good Mornings 4x5 (no belt)
135
135
135
135
-> kept these a little lighter to focus on form.

Stiff-Leg Deadlifts 3x8 (no belt)
225
225
225

Banded Hamstring Curls 3x8
-> with greens

Free Motion Calf Press 3x20
240
240
240

Box Jumps (tall box) 3x8 BW

Weighted Sit-Ups (Reverse Glute Hamstring Raises)
25x4+f
25x4
25x6 --> P.R.!!!!

Aerobics Ball Oblique Lateral Leg Shifts
3 sets till failure

Stretching

11-18-10 Deadlift

first deadlifts in a month

Deadlift

315 x 5

345 x 5 @ 9-

Good Mornings

135 x 8

175 x 8

185 x 8

195 x 8

Stiff Legged Deadlift

225 x 8

245 x 8

275 x 8

I don't actually know how I did this

Walking is hard

Deadlift
325 x 5

355 x 5

Last one got ugly since I got tired and lost my groove

Good Mornings
175 x 5

185 x 5

195 x 5

205 x 5

SLDL
225 x 8
245 x 8
275 x 8

Banded Hamstring Curls (green)
Plyos, abs

Deadlift

Band-resisted deadlift (doubled purples)

275 x 1

285 x 1

The bands probably add like 120ish at the top?

Good mornings

225 x 5

245 x 5

255 x 5

265 x 5

Stiff legged deads

275 x 8, 8, 8

Finished with banded hamstrings (green band), ball abs, plyos, and stretching.

And here is Dave pulling a deadlift PR after not deadlifting for 2 months. He's the Jurgernaut bitch.

RETURNENING OF THE DEADLIFT

Deadlift:
605 x 5 @ 9- (PR?)

Razzle dazzle. I'm back. Vit got a video, which will be posted soon. This felt so easy after not deadlifting for months on end...

Good mornings:
315 x 5
335 x 5, 5

Felt so-so on these. I think I need more practice on these after not doing them for so long.

SLDL:
315 x 5 (cut short)
225 x 8, 8

Got some weird nagging sensation in my lower back, so I cut the weight. I think it's just a flexibility thing at this point.

Finished with banded hamstring curls, box jumps, floor sweeper abs and pnf.

Deadlift Day 11/18/2010

Deadlift

405 x 5
425 x 5

GMOP

275 x 8
275 x 8
315 x 6
335 x 6

SLDL

315 x 8
365 x 8
315 x 8
Trying to get over my rounding habbit

Hamstring Curls w/ Green Bands
x20
x20
x20

Box Jumps
3 sets of 10

supersetted with

Reverse Crunches
3 sets of 20

PNF Stretching

Maxwell Bench and Deadz 11/16&11/18

Bench 11/16 and Deadlift 11/18

11/16

Flat bench

170x5

180x5

185x5

190x5

Pretty easy, but I did get all my reps.

Close Grip Bench

135x5 easy

155x5 easy

165x5 tougher

175x4 barely

165x5

First time doing the exercise, so I got cocky.

Floor Press

135x5 easy

155x5 easy

175x4 barely

165x5

See above

CURLZ

60lb easybar xsomething

55 preacher x8

65 precherx5 3 sets

Abs, etc

11/18

Deadlift

305x5

345x5

Same as bench, neither was crushingly difficult, but I got all my reps at the recommended %s.

G'Mornings

115x5

155x7

175x7

185x7

195x7

I dunno why I did 7's

Straight-Legged Deads

225x7

245x8

255x8

275x8 2 sets

Hamstring CURLZ, plyos, etc

Deadlift

I am Wrecked from monday still
135x5
225x5
315x5
425x5(75%)
465x5(85%) not too bad @ 9

Good mornings
225x5
275x8,8,8

RDL's
315x8
365x8
405x5

banded hamstring curls
4xfail

Box jumps
SS GHR abs
Stretching

Deadlift

Deadlift
Bar x some
135 x 5 x 2 sets
185 x 5
225 x 3
belt on
275 x 3
325 x 5 easy (a little over 75%)
365 x 5 PR, not easy (a little over 85%)
Good Mornings
135 x 5
155 x 5
175 x 5
175 x 5
SLDL
225 x 8 double overhand grip
245 x 8 double overhand grip
275 x 6 mixed
Green Band Hamstring Curls
3 sets
Plyos

Good workout, going to be very sore (more sore).

11/18

High-bar Squat:
135x6
185x6
225x4
245x4
265x2
275x5

Leg Press:
450x10
540x10
630x10

RDL:
135x15
155x15, 15

Tried a high-bar postition on squats today just to see how weak I was at them. Turns out, my leg strength is really shitty. Will be incorporating these more, along with more leg pressing.

Bench 5

Bench
275 x 5
305 x 5 @ 9, 5 @ 10

My bench is finally returning to where it was over the summer, except i'm 15 lbs ligther, haha.

Close-grip Bench
225 x 5
245 x 5
265 x 5
275 x 4 + 1f

Kyle called me out on the last set when i was going to repeat 265. Didn't quite make it, but the last rep was closer than i expected.

Floor Press:
225 x 3
265 x 3
275 x 3 @ 10, 3 @ 10

These were much harder than expected.

Super-setted with some close-grip pull ups.

Finished with curls, pnf and cable abs.

Bench

Bench (brief pause)

155 x 5

165 x 5

175 x 5

185 x 5 -PR, not sure why this happened since I haven't benched raw in about a month and a half

Close grip bench (brief pause)

155 x 5

165 x 5, 5

165 x 5ish -weight was misloaded for the first rep because Dave was jabber jawin' (no, not jibber jabbin') despite telling everyone else not to jabber jaw

Floor press

175 x 3

185 x 3, 3, 3

supersetted w/ close grip pullups

BW x 20, 16, 9, 12

Finished with biceps, standing abs and PNF

I do the Benches

Paused Bench Press-

225x5

245x5@8

265x5@9.5

265x5@9 Last set my Lat drive was better, and easier after Dave told me what it is.. lol

Close Grip Bench-

185x5

225x5

245x5

245x5

Floor Press-

185x5

225x5

245x5

245x5

SS 

BW CG pullups

x10,9,8,7

Bicep Curls

SS 

Cable Abs

PNF+Late night

Bench Day 11/16/2010

Bench

185 x 5
195 x 5
205 x 4+1 w/ help. Cramping in my lower back. Never doing unbelted bench again when going heavy.
195 x 5

Close Grip Bench

165 x 5
175 x 5
175 x 5
175 x 5

Floor Press

185 x 3
185 x 3
195 x 3
205 x 2 (being a big shot)

Supersetted w/ Close Grip BW Pull Ups

x15, x15, x14, x14

Bicep Curls & Abs
4 sets each

PNF Stretching

Nice to be lifting raw again. Still getting the hang of it.

Pullups are getting easier at least

Bench

175 x 4

165 x 4

165 x 4

Wanted to go 175 x 5 x3 but definitely weaker now.

Close grip bench

135 x 5 x 2

145 x 5

Floor press

145 x 5 x 2

155 x 5 x 2

Close grip chin ups

BW x 15 x 3

Biceps, windshield wipers superset

Tuesday Bench 11/16/10

Bench Press:

135X5

145X5

155X5 (Had trouble controlling it when I paused at the bottom)

145X5

Close-grip Bench:

135X5

145X5

145X5

155X2

Floor Press:

135X5

155X5

165X5

165X5

Close-grip pull-ups:

BW X 10

BW X 9

BW X 9

BW X 7

Abs, biceps biceps biceps, PNF.

Bench. Tuesday, 11/16/10.

----> FOR THIS TRAINING CYCLE, I AM SWITCHING TO A WIDER BENCH GRIP (FROM MY PREVIOUS GRIP WITH MY MIDDLE FINGERS ON THE RINGS, BACK TO A WIDER GRIP WITH MY POINTER FINGERS ON THE RINGS).

----> FOR THIS TRAINING CYCLE, I AM ALSO GOING TO DO ALL MY BENCH SETS TOUCH & GO, BUT WHILE STILL CONTROLLING THE WEIGHT VERY WELL ON THE DESCENT TO ENSURE I KEEP TIGHT AND CAN UTILIZE LAT DRIVE.

Bench 3x5 (touch & go)
125 = 76% of max
135 = 82% of max (tough)
135 = 82% of max (tough)
-> choose to stop here and not attempt a 4th set at 85% of max

Close-Grip Bench 4x5 (touch & go)
115 (tough)
105
105
105
-> strict form. elbows in.

Floor Press 5x3
135 --> P.R.!!!!
125
125
125
135x2+f

Hammer-Chin Pullups
8 BW
7 BW
7 BW
9 BW

Preacher Curls
50x7
50x7
50x7
Negatives: 80 x 3 @ 10 sec.

Ab Wheel 3x12 BW

Foam Roller Transversus Leg Raises 3x12 (each leg)

11-16-10 Bench

Bench

170 x 5 @ 8

180 x 5 @ 8.5

190 x 5 @ 9 PR

190 x 5 @ 9.5

Close Grip Bench

155 x 5

165 x 5 x 3

Floor Press

185 x 5

185 x 4 + hardest rep ever

supersetted with Chin Ups

BW x 15 x 3

Weigh In: 154 lbs

Bench Tuesday 11-16-10

Bench Press
135 x 5
145 x 5
135 x 5

Close Grip Bench Press
115 x 5
125 x 5
125 x 5

Floor Press
95 x 5
135 x 3
135 x 3
135 x 3

Close Grip Pull-Ups
Abs
Biceps
PNF

lack of grip due to jammed pinky is a bitch

11/16

Bench:
135x4
165x4
185x4
205x2
225x2
235x2
245x2
225x4

Push Press:
135x4, 4, 4

Barbell Shrugs:
135x10
225x10
315x10
365x10
405-315-225-135 strip set, 10 reps each

Then some abs, chins, and bicep work. Shrugs felt wonderful today.

Bench

Bench pausing each rep
45 x 2 sets
95 x 8 x 2 sets
135 x 5
145 x 3 Fell out of groove + generally failed
135 x 5 slightly narrower grip (index at rings on Wooden bar)
Close Grip Bench
135 x 5 easy
145 x 5
155 x 4 PR, and more than I bench...
Floor Press
135 x 5 easy
155 x 3
145 x 5 good weight
Narrow/Neutral Grip Pullups
BW x 8 PR
BW x 6 x 2 sets
BW x 4
Biceps
Various things

Decent workout, my disproportionate lifts are a little weird though

Rolando's Monday Squats 11/15/10

Back squats (all belted):

275X5

295X5

305X3 (failed 4th rep)

Maybe I got a little cocky on that last one. Was expecting to come back stronger, but I guess I just have to get used to sets of five again.

Band-resisted Squats:

225X5 (purple)

185X5 (green)

205X5 (green)

205X5 (green)

Power Cleans:

145X3

145X3

Pull-throughs:

45X12

45X12

45X12

45X12

Calf Machine:

400?X50

Abs, PNF

Maxwell Squat Monday 11/15/10

Back Squat

235x5

245x5 belt

255x4 belt

Didn't quite get up to 85% of my max (295x.85), which is a shame. I'm trying to pull my knees out more, as on heavy singles they buckle really badly, and while the weight on the bar is going down as a result, my glutes are thanking me.

Pause Squat

155x3 easy

175x3 tougher

185x2 failed on 3rd rep

No belt for any of these. I need to stop adding weight when a set is hard, and just do sets across for the rest. Again, working on keeping knees out.

Power Cleans

135x3 3-4 sets

155x3 3-4 sets

Really concentrating on getting the form down. The Truffle Shuffle is probably a consequence of not jumping straight up, and I think it's improving.

Calf Raises

225x8 3 sets

Kettlebell Pullthroughs

50x8 per arm, 4 sets

Then stretching and food.

Squat Monday 11-15-10

Squat
185 x 5
205 x 5
215 x 5

Pause Squat
185 x 3
205 x 3
215 x 3

Cleans
95 x 5,5,5
105 x 5

Abs, Calf Iso, PNF

Body Weight: 164 lbs

Squats. Monday, 11/15/10.

Back Squats 3x5 (belted)
185 = 75% of max
200 = 81% of max
210 = 85% of max (felt ok)
-> getting better at keeping chest up but still needs work

Pause Squats 4 x 3 @ 3 sec. pauses
155 @ 10
155 @ 10
155 @ 10
155 @ 10

Power Cleans 6x3
135xf -> then hit 1 rep, this should have been an easy triple -> guess I was fatigued
115
115
115
115
125
125
--> KEPT THESE CLEANS LIGHT AND FOCUSED ON FORM. ELBOW FLIP SLOWLY IMPROVING.

Kettlebell Pullthroughs
35x20
35x20
50x16
35x20

Sprints
2 x 100 meter sprints on track

Recovery Week. 11/8-12/2010.

---- Tuesday ----

Dumbell Bench 4x8
-> all with 50s

Stability Bench
10 reps with a 15lb and 10lb dumbell hanging off each side
10 reps with a 20lb and 10lb dumbell hanging off each side
9 reps with a 20lb and 15lb dumbell hanging off each side

Super Close Grip Bench 3x12
-> all with inner grip on 70lb preset bar

Shoulder Press
60x7
60x6
60x7
40x12?

---- Wednesday ----

Power Cleans
135x4
135x4
135x2+f+f
135x4 (good, better form)

Stiff-Leg Deadlifts Off Blocks 3x8
-> off a 4inch box, narrow stance
225
225
225 (tough)

Wide Grip Pullups
7 BW
7 BW
6 BW

Weighted Situps 3x10
-> all with 10lb plate behind head

Calf Raiss 3x10
-> all @ 160

Shrug Machine 3x10
-> all @ 3 plates each side

Cable Abs 3x12
-> all @ 60

---- Friday ----

Close-Grip Incline Bench 5x5
115
115
115
105
105

Shoulder Press 4x5
75
85x4+f
75
80

Bodyweight Dips 4x8
--> FIRST TIME I'VE TRIED TO DO DIPS IN 4-6 MONTHS!! ELBOWS FELT ALRIGHT!!

Hammer-Chin Pullups 4x7 BW

Preacher Curls
50x7
50x7
50x9+f
Negatives: 80x3

11/15/2010 Squat

Squat

1x5 at 175 (77.8% max)
2x5 at 185 (82.2% max)
3x5 at 190 (84.4% max)


Pause Squat (Using a Low-Bar Position)
4x3 at 135

Power cleans

2x3 at 95
2x3 at 115
1x3 at 125

Finished with pull throughs with 35 lbs.

11-15-10 Return to Squat

first time squatting in 3+ weeks. My hip feels better. Quads were shocked after second set. Everything felt harder than it used to.

Squat

255 x 5 unbelted

275 x 5 belted

295 x 5 belted

Power Cleans

135 x 3

155 x 3

165 x 3

175 x 3 PR

185 x 2+fail PR

Squat Day 11/15/2010

Squat

315 x 5
325 x 5 (farted...in front of new girl)
335 x 5
315 x 5

Band Resisted Squat w/ Greens

225 x 5
225 x 5
225 x 5
225 x 5

fyi, there's a difference between sandbagging and playing it safe. Dave just HAS to be a big shot, doesn't he?

Power cleans

155 x 3
185 x 3
185 x 3
185 x 3

Supersetted transversus/pull throughs/calf machine
3 sets each

Finished w/ PNF

Man is it a bitch to be squatting raw again. If I compete in Feb, I'll be doing it raw.

Return of the King (Squat)

Squat

225 x 5

235 x 5

255 x 5

265 x 5 -last one was a grinder

My left hamstring/groin felt tight after these...most likely just my body trying to acclimate to raw squatting again.

Band resisted squats (purples)

225 x 5, 5

Last reps were grinders, stopped to prevent aggravating the hamstring/groin.

Power cleans

135 x 3

155 x 3

185 x 3, 3 -PR

Finished with pullthroughs w/ a 45, foam roller transversus, heavy ass tri-set calf work, and some self PNF on a bench.

Squat 5

PT has really helped. No pain or numbness today. Squats felt a bit rusty, but nothing too bad.

Squat:

405 x 5

425 x 5

445 x 5 @ 9

aweeesommmeee

Band-resisted Squat:

w/ anchored greens

225 x 5

275 x 5

315 x 5

345 x 5

Nothing too bad on these. Misael was sandbagging bad though

Cleans:

185 x 3

225 x 2 + 1f

215 x 3

Finished with pull throughs, pnf, transversus and calf raises.

Way to recover

Squat

245 x 5

255 x 4+Kyle touch

245 x 5

Probably high but jesus these were hard for getting back into squatting

Band resisted squat (gray)

185 x 5 x 4

Cleans

135 x a lot

Kettlebell pull throughs

..............................

Squats

Worked up to 245 for 3 sets of 5, last one beltless

All were near max effort - ??? I should be doing a lot more; 245 is around 75%.

Sandbagged the rest of the workout like a bitch (Pros: Didn't pass out, Cons: Bitch)

Horrible workout.

11/15

Squat:
135x6
185x4
225x2
275x2
295x2
315x2, 2, 2
185x12 (for teh pump)

RDL:
135x15, 15, 15

and some miscellaneous cleans and high pulls. Lower back was feeling no bueno, so I stopped my doubles at 315. Legs & hips were doing just fine though.

Squat.

Beltless Squat-

I've only done Beltless once, a few months ago during Sheiko.. previous PR wwas 385x5

405x5,5,4(massive hammy cramp ensued while at bottom of 5th)

Banded Squat w/ greens

225x5

275,5,5,5

Power Cleans-

205x3

185x3,3,3,3,3

Kettlebell Swings

35x10,10,10

SS

Calf raises

405x12

Ball Abs, Stretch

Bench Assistance

Late night workout

Incline Bench:

hands inside the rings; paused

225 x 5

235 x 5

245 x 5, 4 @ 10

Military Press:

135 x 8

165 x 5

145 x 8

155 x 8

Got a little to eager there with the 165 jump and gassed right away.

Dips

4 sets x a lot of reps

Wide-grip Pull ups

11, 12, 10, 7 (ughhh)

Iso-lateral mid row hammer strength awesome machine for justice:

4 sets.

Finished with some scap pulls

Addition To previous BW announcement of IPF.

We must remember that the USAPL is not a region. Regional and World in the new rule refer only to international meets. USAPL meets are not international and therefore not bound by the rule change. Now that World records can only be set in international competition there may be no compelling reason to alter nationals to adhere to international standards. We can qualify our lifters for international meets using a system of our own choosing. A workable system will be put in place thereby leaving State and Local lifters unaffected by the change. The net result will be no frozen records and no damage to our ADFPA heritage.

The post I made above is the official position of USAPL leadership. There will be no changes made at Local, State or National levels at this time. World team selection methods will be the only change caused by the IPF adoption of new weight classes. Only Regional and International meets (NAPF and IPF) will be conducted using the new weight classes.


Eliot Feldman
USAPL Executive Committee

Bench

(forgot to post this on weds; still recovering from the food poisoning, so I cut the workout short when my stomach went south)

Bench:

275 x 5

295 x 5, 5 @ 9

Felt solid on these today.

Close-grip Bench:

225 x 5

235 x 5

245 x 5

255 x 5

265 x 5

Not sure what exactly happened, but my close-grip feels pretty awesome. the 265 set may have been a PR, but I don't think I've come anywhere close to that in a few years at least.

Wide-grip lat pull downs:

stack x 8, 10, 10, 10

Cleans

135 x a lot of sets

185 x 5, 5, 5

205 x 4, 5

Not too bad. No pain today, so I think things are finally healed up, or are on their way there. Looking forward to squatting on Monday.

Cleans

Lots of power cleans

95 x 3,3,3
135 x 3 x 8
185 x 3 x 2
185 x 1,1,1,1,1
135 x 3 hang clean

Form is sub-par so far. I need more practice.

Bench Assistance

Incline Bench-
185x10
225x5,5,5

OHP
165x,8,8,8,8

BW Dips
x8,8,8,8
SS
Pullups
x8,8,8,8

Bent Over Rows
3 1/2 plates
4x10

Abs/stretch

11/13

Reverse Grip Bench:
135x6
165x6
185x6
205x6 (started sliding all over the place - was on the crappy bench)

Standing Press:
95x6
105x6, 6 (tried to keep these as strict as possible)

Chin-ups:
BWx8, 8, 6, 6

Rows:
135x8
185x8, 8, 8


Reverse Grip, like the McRib, is back!

How Darvin Got His Swole Back

Pre-flu weight: 175

Post-flu weight: 165

Goddammit

Bench

135 x 10 x 2

135 x 8 x 2

Seated military press

95 x 6

95 x 8

105 x 5 x 2

Chin ups

BW x 15

BW x 12 x 4

Wanted to do dips with them but still sore from stability bench

bis and tris

Bench Assistance Day 11/12/2010

Incline Bench Press

185 x 5
205 x 3 PR
195 x 5 PR

Wide Grip Seated Military Press

135 x 5
135 x 6
135 x 5

Bent Over Rows

185 x 10
205 x 8
225 x 7

BW Dips

x20, x18, x16, x15

supersetted w/ ...

Pull Ups

x12, x10, x 8, x 7

Abs

GPP at Drake (Burpees, Sprints, long jumps)

Incline Bench (narrow grip)
3x5 at 115 lbs

Wide Grip Seated Overhead Press
4x5 at 95 lbs

Dips
BW 10, 10, 8, 5

Pullups
BW 6, 6, 4, 1

T-Bar Rows
3x5 at 135 lbs

Bench Assistance

Incline bench

145 x 5

155 x 5

165 x 5

Seated press

95 x 8

115 x 5

125 x 5

135 x 5 -PR

T-bar rows

160 x 8

180 x 6

205 x 5

215 x 5

Dips/Neutral grip pullups superset

BW x 15/12, 15/12, 10/10

Bench Accessory

Looking forward to squatting/deadlifting again.

Incline Bench (pinkies on rings)
95 x 5
135 x 5
145 x 4 PR maybe assisted on 5th, I don't know
135 x 5
Wide Grip Seated Overhead Press (same grip as Incline)
45 x infinity
95 x 5
115 x 5
125 x 5
125 x 5
Dips
BW x 10,8,6,6
Pullups
BW x 5 x 3
T-Row
3 35s x 8
1 45 1 25 x 12
More Ghetto T-Bar Row
2 plates x 12
Hyper Situps
+25 x 20
+35 x 15
+45 x 10

11/12

Squat:
135x10
185x10
235x10
255x8
275x6

Stiff-leg Deadlifts:
135x10, 10, 10

Barbell Curls:
65x10
75x8
95x6

Slowly but surely going to work my lower back up to the point where I can both squat and deadlift multiple times per week.

Also, just going to put the high-rep squats as a finisher after my heavier work. Doing sets of more than 5 on squats is exhausting.

Not very clean, cleans

Power cleans-
95x5,5
135x5
185x3,3,3,3,3
225x1,1,1
185x3,3,3,3,3

Weighted abs
5x10

I think today I noticed a big different on my biggest problem, cutting my pull too short. The reason my clean sucks mainly is because I don't pull myself under the bar fast enough

Cleans

Power cleans

95 x 7, 5

135 x 3

155 x 3

175 x 2

185 x 1, 1, 1

155 x 3, 3

Hyperextensions

BW x 4 sets of 35

Standing abs

4 sets

This is getting ridiculous

in B4 1000

I'm Not sure if this is Real Life anymore.

I know its single ply but a 2343 total at 20 years old.....
=[

11.9.10--Bench Press

Bench Press:
175x1 PR

Pause Press:
145x3@3 seconds

DB Press:
35sx8
50sx3+ lost stability WTF?
45sx8

Pullups supersetted with Abs

Weigh in:
165.5 lbs--surprising.

Bench

DB Bench
25 x 10
35 x 10
50 x 8 x 4
Stability Bench
10 x 10
10,15 x 10
20,15 x 9 + 1 failed
Pullups
BW x 6 narrower grip
BW x 4,4 wider grip
DB Curls
30 x 18,18,20
SkullCrushers
45 x 10
65 x 8,8
Hanging Leg Raises (Ab Sling)
BW x 8 x 3 sets

Deadlift Day 11/10/2010

Cleans

95 x 8
135 x 6
155 x 5
185 x 1
185 x 3
185 x 3
185 x 1
This was a reminder that I suck at these. Started off light. My left wrist was screwed up the last couple of times I did these.

Romanian Deadlifts (Unbelted w/4 inch box)

225 x 10
275 x 8
315 x 6
315 x 6

Front Squats (Unbelted)

225 x 8
225 x 8
225 x 8
225 x 7

Shrug Machine w/ 5 plates on eachside
4x15

New Weight Classes in the IPF?

So it looks like the IPF (USAPL's parent federation) may be changing its weight classes next year. (pg 32)

Women: up to 43kg (Sub Junior/Junior) 47kg, 52kg, 57kg, 63kg, 72kg, 84kg, +84kg
Men: up to 52kg (Sub Junior/Junior) 58kg, 66kg, 74kg 83kg, 93kg, 105kg, 120kg +120kg

I'm kinda liking the looks of the 105kg weight class.

Tuesday and Wednesday

Studying is in full swing, so I kept my AWOL lifting sessions to about 25-30 minutes.

Tuesday:

Squat:
135x10
185x15, 15, 15

DB Pullover (Superset with Squats):
50x15, 15, 15

Horrible quad soreness today because of this workout. I think my quads get very neglected with low-rep squatting, so this should do the trick. Also, looking back on my training log entries, after I do a stint of high-rep squatting my deadlift always gets stronger. Food for thought.

Wednesday:

Press:
95x5
105x3
115x3
125x3
135x1
140x1
145xf

Bench:
135x5
185x5
215x3
225x3

Barbell Row:
135x5
185x5
205x5
225x5
245x5

More food for thought: Whenever I bench first and press second both of them are strong, but whenever I press first and bench second both of them are weak. Don't really know whats going on there, but it is clear what I must do.

Bench Day 11/9/2010

Dumbbell Bench

75's x 10
75's x 10
75's x 10
75's x 10

Stability Bench

20's on eachside x 10
37.5's on eachside x 10x2

Skull Crushers w/ 80lbs
x10, x10, x10, x8

Wide Grip Pull Ups
x10, x10, x10, x10

Incline Bicep Curls w/ 35's
x10, x10, x10

Reverse Crunches
4 sets of 20

11-9-10 Bench

3 Second Pause Bench

175 x 4 x 3 PR

Dumbbell Bench

65's x 10

75's x 4 x 3

Dumbbell Rows

90 x 8 per arm x 2

Skullcrushers

70 x 10 x 3

Neutral Grip Pull Ups

BW x 16 x 2

superset with Roman Chair Abs

BW x 20 x 2

Weigh In: 154 lbs

Bench

Nice to be back in the gym..started getting withdrawals.

Dumbbell bench

60s x 4 sets of 10

Stability bench

20s/side x 10

27.5s/side x 10, 10

Skull crushers

60 x 10, 10, 13

70 x 10

Probably will start doing these again barring any elbow pain.

Wide grip pullups

BW x 12, 12, 12, 10

Incline curls

30s x 10, 9, 8

Finished with reverse crunches

Bodybuilding/Pump/Light/Sexy day

DB Bench-
75's 4x10

Stability Bench-
25's 15's and 10's via bands on each side
(50 lbs)/side 3x10

SkullCrushers
3x10

Widegrip pullups
x7,7,7

BICEPS CURLSSSSSSSS
3x8

Rear Delt Flies
3x12

heres one for the Ladies

So Cal Regionals Nov 2010

BW 72.5 kg

Squat

336

365 2 reds, no depth but an easy lift

365 had Kyle yell down until I hit depth and then up, was slower on the way down than the way up

Bench

236

255 2 reds, i lifted the weight but my butt came off the bench, I got good advice about feet positioning

255 no lift

Deadlift

374

402

424 PR, I sandbagged my deadlifting bout because because I was only 3/6 at this point, I still hit an OK PR

Deadlift Weaknesses

Came across this article about deadlifting. It has some good info on identifying your weakness in the deadlift.

http://www.wannabebig.com/training/deadlift-5-plates-like-a-champion/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+WannabeBig+(Wannabebig)

11-5-10 Bench and 11-8 GPP

Bench

175 x 5 x 5

Curls

50's x 10 x 2

Incline Bench

135 x 8

145 x 6

155 x 4

Barbell Curls

70 x 8

100 x 4 PR

100 x 3

GPP

Car Pushing

Me, Ryan, and Sloan on short track: 59.3 PR, CR (course record)

Car Pushing

11/8/2010

Car Pushing

Short track x .75 (Technical difficulties)

Feeling Ok

Short track x 1

Puking x 1

Today was a good day.

Sunday & Monday

Sunday:

Squat:
135x5, 5
185x5
225x5
255x3
275x3
295x3

Deadlift:
245x3
295x3
315x3
345x1

Curl:
65x3
95x3
105x3, 3

Felt pretty weak today, so took it kinda easy. That hiatus from lifting really took a toll on my squatting power. Don't know why, but my squat takes the biggest hit when I take a break from it.

Monday:

Bench:
135x5
165x5
185x5
205x5
215x3
225x3
245x1

Press:
115x3
135x3, 3
145x1, 1
155xf

Chins: 25 reps

Compared to the squat day yesterday, benching was great. Everything felt nice and easy, and didnt have to grind out anything. Especially nice considering that I had basically nothing to eat before this workout.

Nov 2010 meet results

Squat-
192.5kg (424.5lbs) good
210.0kg (462lbs) good
215kg (472lbs) good

Bench-
125kg (275.5lbs) good
132.5kg (292 lbs) good
137.5 kg (303 lbs) good

Deadlift-
225kg ( 496lbs) good
242.5kg (534.5lbs) good
250kg (551 lbs) good

That was such a great experience.. so much fun competing... I left a little in the tank of the deadlift.. it felt kinda easy thanks to the 4 second whiff of nose tork. Thanks so much everything.. being on a team with all the support makes it so smooth, i couldnt imagine doing it alone. I'm proud of everyone and think we all represented a positive image of UCLA powerlifting. I hope even more people come and kick ass in feb!

Nov 2010 Meet Results

Raw Junior 75 kg Division
Body Weight: 72.7 Kg

Squat
1st attempt 226lbs Good
2nd attempt 248 lbs Good
3rd attempt 264.6 lbs no lift

Bench
1st attempt 148.8 lbs Good
2nd attempt 159.8 lbs Good
3rd attempt 165.3 lbs no lift

Deadlift
1st attempt 242.5 lbs Good
2nd attempt 275 lbs no lift
3rd attempt 275 lbs no lift

total: 652.8 lbs (295 kg)

I didn't lift as much as I'd hope to have, especially in squats. i was hoping to get that 265 lift, and the fact that my pr at the gym is squat 255 and deadlift 275, disappoints me how the meet turned out in terms of numbers on the chart. On the other hand, I'm glad that I've got the experience in, and know what to expect next meet when February comes around.
It was quite inspiring to see Greg, Vit, Misael, Dean, and Nick lifting weights--gets me pumped up to do better next time.

Southern California Regionals

Weight Class: 181lbs
BW: 179lbs (no cutting weight this time!!!)

Squat

1st Attempt - 457.25lbs (Good lift; 1 red light for depth)
2nd Attempt - 479.5 lbs (Good lift, 3 white lights) PR
3rd Attepmt - 501.5lbs (The highlight of my day, 3 white lights) PR

Bench

1st Attempt - 259lbs (Good lift)
2nd Attempt - 275.5lbs (No lift; butt came off)
3rd Attempt - 275.5lbs (Good lift; 1 red light for the right butt cheek coming up)

Deadlift

1st Attempt - 479.5lbs (Good lift)
2nd Attempt - 518lbs (Good lift, grinder)
3rd Attempt - 529lbs (Good lift, ULTRA GRINDER!!!!)PR

Total - 1306

Couldn't be happier about my squat. I gave it everything I had and made sure to hit the hole hard to convince the judges. I've hit 495 in a suit before but I wasn't even close to hitting parallel. As for bench, well, I still have some work to do. Kind of pissed about it because I've hit 295 before. Oh well. I wanted to hit 540 for deadlift but I was too drained already. The 2nd attempt took it out of me. 529 is a 4lb PR. Overall, a great meet. It was cool having you guys there to support along with my girlfriend Rani and my brother and my friends that came out. The next step is breaking 1400 before nationals.

11-6-10 Meet Results

2010 Southern California Regionals

82.5 kg (181.5 lb) weight class

BW: 81.4 kg (179 lbs)

Division: Men's 181 Junior/Open

Squat

369 lbs -good: 2 whites, 1 red for depth

402 lbs -no lift: 1 white, 2 reds for depth

407 lbs -no lift: missed it right out of the hole

Bench

225 lbs -good: 3 whites

242 lbs -good: 2 whites, 1 red for bringing the bar too low on my belly

248 lbs -good: 3 whites, much quicker than 242

Deadlift

402 lbs -good: 3 whites

440 lbs -good: 3 whites, slow at the top

451 lbs -no lift: missed it right above the knees...like always.

Total: 1057 (104 lbs PR)

Pretty far off from the 1145 collegiate nationals qualifying total, but I still have the February meet to hit this total. Overall, it was a good meet. Squats didn't go so well because of depth problems, but bench and deadlift went well. It was really fun having 15+ guys there to support the UCLA lifters. Congrats to everyone else who competed and thank you to everyone who was at the meet helping out and also everyone who came to watch and support us. It was a good day for UCLA powerlifting.

(Post Manna BW: 186.6 lbs)

Leg Day

dude: you listed exercises with 3 plates 3 times.

me: i like three plates.

Lunges:

275 x 5

295 x 4 @ 9-

315 x 4 @ 10

Not bad. I saw some dude in the mirror go "oh shit" when i was doing 275. (Danny can confirm) Heavy lunging does it again... haha

Zerchers:

225 x 5

275 x 5

295 x 5

315 x 5 @ 8+

These felt the easiest they've ever been. I need to keep moving up. Also, I'm noticing much more of a stretching feeling warming up on these?

SLDL:

245 x 8

335 x 8, 8, 8 @ 7

Toy weight, but pain free. It's nice to do some form of deadlifting again. Even though it was easy, holding onto the bar felt "heavy"? I think I must have become unaccustomed to pulling :(

Finished with ab wheel

ME Wat Po Thai

it was like PNF x2.
quite enjoyable.. however the end was a little weird....

11-2-10 Bench and progression

Bench with meet commands

185 x 1 @ 8

205 x 1 @ 9

220 x fail a few inches off chest

Pull Ups

BW x 12 x 3

Before Powerlifting- Oct 2009

Squat: 205 Bench: 200 Deadlift: 220 Total: 625

First Max Week of Powerlifting- Nov 2009

Squat: 215 Bench: 205 Deadlift: 300 Total: 720

First Meet- February 2010

Squat: 287 Bench: 209 Deadlift: 353 Total: 849

Maxes last year- June 2010

Squat: 345 Bench: 215 Deadlift: 400 Total: 960

Currently

Squat: 356 Bench: 215 Deadlift: 414 Total: 985

Improvement

151 lbs 74% 15 lbs, 8% 194 lbs, 88% 345 lbs 58%

Goals by next meet

Squat: 375 Bench: 225 Deadlift: 425 Total: 1000+

Progress and Maxes. Fall 2010.

New Maxes from Fall 2010: Squat - 245, Bench - 165, Deadlift - 350
--> total = 760

Old Maxes from Spring 2010: Squat - 215, Bench - 145, Deadlift - 315
--> total = 675

Recent Net Gain: Added 85 lbs to total in past 5 months.


2 years ago, when I began powerlifting, squat - 65, bench - 55, deadlift - 105,
--> total = 225

Overall Net Gain: Added 535 lbs to total in past 2 years.

Monday and Tuesday

Monday:

Squat: worked up to
275x1
295x1
315x1

and then

Sumo Deadlift:
275x1
315x1

Felt like crap all day, so did not go heavy as I could have normally.

Tuesday:

Bench:
1st: 225 - good
2nd: 245 - good
3rd: 265 - good PR

And some Pull-ups, Presses, and Curls to finish. This is 6lbs over my shirted PR last November. Good progress.


Also, apparently this "ratio" bullcrap is now on the google groups. I am disappoint that I have such a shitty one. This just means that I need to lift 300lbs more than the 160lb people on the team.

11.1.10--Squat and Deadlift maxes

Kevin
Squat
1. 185
2. 205
3. 225
Bench Press
1. 135
2. 155
3. 165
Deadlift
1. 205
2. 245
3. 265
4. 285
Total=665

Ross
Squat
1. 285
2. 315
3. 315
Bench Press
1. 145
2. 165
3. 185
Deadlift
1. 335
2. 375
3. 405
4. 425
Total=925

James
Squat
1. 185
2. 185
3. 185
Deadlift
1. 205
2. 255
3. 305
Total= 490

Max
Squat
1. 245
2. 275
3. 305
Bench Press
1. 180
2. 205
3. 225
Deadlift
1. 315
2. 345
3. 385
4. 405
Total=885

Ben
Squat
1. 215
2. 245
3. 265
Bench Press
1. 145
2. 165
3. 175
Deadlift
1. 315
2. 365
3. 365
Total=725

Sloan
Squat
1. 265
2. 265
3. 265
Bench Press
1. 205
2. 225
3. 235
Deadlift
1. 315
2. 345
3. 365
4. 385
Total=875

Ryan
Squat
1. 205
2. 235
3. 260
Bench Press
1. 195
2. 225
3. 235
Deadlift
1. 315
2. 345
3. 365
Total=825

Darvin
Squat
1. 265
2. 285
3. 305
Bench Press
1. 175
2. 190
3. 210
Deadlift
1. 375
2. 405
3. 435
Total=950

Scott
Squat
1. 225
2. 245
3. 265
Bench Press
1. 155
2. 170
3. 180
Deadlift
1. 305
2. 325
3. 345
4. 365
Total=800

Terence
Squat
1. 475
2. 505
Bench Press
1. 315
2. 335
3. 350
Total=825

Garrett
Squat
1. 245
2. 275
3. 305
Bench Press
1. 265
2. 285
3. 285
Deadlift
1. 355
2. 385
3. 405
Total=710

Rolando
Bench Press
1. 165
2. 175
3. 190
Deadlift
1. 315
2. 345
3. 345
Total= 520

I can barely move or think right n

Squat

261 x red

281 x 1

301 x 1 (PR)

1 lb PR. I think I'm finally getting to the point where 300 for a single is easy.

Deadlift

375 x 1

405 x 1

435 x 1 (PR)

Ugliest good lift of the night, but 15 lb PR.