7/20 & 7/21

▼ 1. 7/21/09 - Tue - CARDIO/FLEXIBILITY

Weight: 219 (after gym). Time: 0:40.

  No time today so I just did minimal crap.

• Row 2000 m in 7:35 (1:53 pace)

Upper back was feeling really sore (like many of us have experienced) because of bench and/or squat yesterday. Not really sure exactly why -- maybe loose during squat set up? Anyway, feels way better after rowing.

• Flexibility - soleus, adductor on leg press, hamstrings, hip flexors, seated groin, IT band

• Ice knees

▼ 2. 7/20/09 - Mon - SHEIKO #16

Weight: 215 (morning). Time: 2:30.

  Heavy-ish today. Altogether, it went amazing. I feel like I'm back on track. Dee said I was pretty intense about lifting today, which is exactly what I think I've been missing.

  In other news, I've managed to completely avoid adductor pain for a few weeks running. I think the key is squat-specific stretching on the leg press and the lunges to warm-up/cool down.

• Squat 45x8x3, lungesx15x3, 135x5x2, 225x5 (50), 274x4 (60), 315x3x2 (70), 

365x3x2 (80), 385x2x3 (85)

I was feeling pretty focused on these lifts, and they went really well. Sleeves and belt for everything heavy.

• Bench 45x∞, 155x5 (50), 185x4 (60), 215x3x2 (70), 245x3x5 (80)

Press command on last two sets to make sure I was actually pausing. Went fine.

• Dumbell bench 50x10x5

• Dips BWx8x5

• Squat 225x5 (50), 275x4 (60), 315x2x3 (70), 365x2x4 (80), lungesx15x3

Feeling tired going into these, but I got my head back into it and it went well. Belted last two sets, sleeves only before this. I was worried that I would feel off, but I still dominated.

• Good mornings 135 + 80 # chain x5x5

These felt good. I figure I'm going to try to work chains into my next training cycle, so I should start with them now.

7/21 Press

Weight: 212

Barbell Press: 95x5
105x3
115x3
125x3
105x10 (PR), 8

Dips: 11, 11, 8, 8, 8, 4 (shooting for 50 total reps)

and some swimming afterwards to stretch things out. Not much variety in the workout, but I think its best for me to stick to just a few basic exercises at this point, and work the hell out of them.

7/20

• P. snatch: 55x4, 65x3, 75x2, 85x1x2
Practicing hook grip.
• P. Clean + Jerk: 95x2, 105x2x3
• Squat: 45x6, 95x5, 115x4, 135x3x2, 155x3x2, 165x2x3 (85)
• Bench: 45x6, 65x5, 75x4, 85x3x2, 100x3x5 (80)
• Elastic band flies: Nx3, where N>=10
• Squat: 95x5, 115x4, 135x3x2, 155x2x4 (80)
Had an epiphany during these sets: sitting back on my heels going down, but once I've bounced out of the hole, shifting my weight forward and using mostly quads to squat up, works so much better for me. I hit depth solidly, and never get stuck or slow down as I'm coming up. Nathans commented that they looked really easy and solid.
• Pushups: 20x5
&&
• Good mornings: 45x8x5
I hate good mornings.

• Foam roll back, hips/it band, quads, stretch.

Bloodspot Benching

From now until competition, I will be benching on Mondays at OC Strength Club. My goal is to hit 300...it'll take work but I know I can get there.

Bench
lots of warm up
225x1x2
265x1x3 off 3 board. shirted, belted.
275x1x2 no boards. about 2.5 inches off chest
285x4x2 got to within an inch of chest.

Narrow Grip Bench
135x1x6
165x1x5
185x1x4
195x1x3

Tricep pull downs
Abs


I'll be working most of my sets without boards so I can work on staying in the groove and pulling the weight down. Stability bench has definitely helped keep everything tighter/more stable, but still needs some work. For the first 2 sets of 285, my feet were moving. I did get everything set MUCH better for the last 2 sets.

As usually happens when I haven't used the shirt for awhile, I got bloodspots around my eyes/face. It looks like I got beat up/aged 40 years. Hopefully I don't keep getting them.

squat trening

Squat:
375 X 3
375 X 3

Low Box Squat w/Green Bands:
185 X 2
225 X 2 (5 sets)

Calves
Home Made Reverse Hypers
Shrugs
Biceps
Chain Drags

LE Squat

So I'm thinking of doing a deadlift-only at a meet in a month, which means I need to start cutting weight.

Went a bit over overboard on the cardio and biked 25 miles on saturday and then played ultimate for 2 hours on sunday. (It's easy to do in nice seattle weather). Feeling a little beat up from the deadlifts last week and the cardio, so lowered the volume and poundage today.

Squats:
Returned to my old friends, the chains

315 x 5
365 x 1
315 + 40lbs x 5
315 + 80 x 5
315 + 120 x 5
315 + 160 x 5

All sets felt easy, which was what I wanted. USAPL judge said i was hitting depth. Another noticed the chain was deloading completely at the bottom, but was off the ground at the top. I measured and my squat stroke is 28-29" which is longer than I would have thought. Not sure how that compares with others though.

SS-bar box squats:
(no belt)
145 x 8
195 x 8
215 x 8
235 x 4

These kicked my butt today. My core was obliterated and I couldn't keep upright with the SS-bar. Good training though. I will probably keep this in the rotation all summer.

Zercher Squats:
tried pausing on the legs. Feels good actually. Hits a range of motion that I can't quite express yet.

135 x 5
185 x 5
205 x 5
225 x 5

Ran out of time due to external commitments, which was fine since I needed to keep it light for recovery.

Squat

Squat
warmups
185 x 5, 5, 5
155 x 8, 8

Lunges
115 x 5 (per leg)
125 x 5
135 x 5

Glute ham raises
BW x 10, 10, 10, 10

Seated calf raises
90 x 15, 15, 15
supersetted with Side bends
45 x 12, 12, 12 (each side)

7/20

Today's top sets:

Squat: 220x5
Bench: 200x5 (PR I think)
Deadlift: 295x5 (my back afterwards felt like complete crap)
Military Press: 110x5

The first week of this program seemed pretty good, but now it seems like I have to spend a half hour warming up for everything. I may just revert back to the Jurgens template of lifting. Stay tuned for more.

7-20 and indigestion

Pwr Snatch ab. kn. 77/2 x 3
Pwr Snatch 77/2 x 2
Snatch 88/2 x 3 95/1 x 3
Jerk 105/2 x 3 110/1 x 3
Snatch pull 100/2 x 4
Front squat + jerk 105/4+1 x 5
Bench 60/3 70/5 85/5 x 2 97.5/3 x 3

This workout shouldn't have been hard, but it turned into a grueling 2 hour session because of my eating choices yesterday. I ate about 3/4 of a large pizza and had a rather large dinner yesterday with no regard for the fact that even when I'm not cutting I don't eat that much grease. Today I awoke to a terrible feeling in my stomach, horrible gas, and diarrhea. My burps tasted and smelled like they do when I have the flu (which is the only smell to make me vomit, ever). After almost every set, to stifle the onslaught of gas and discomfort in my stomach, I had to get water. The tension from lifting brought out all mannor of burps, farts, and 2 breaks where I needed to take very loose, gassy shits. I felt bad for the people in the stalls next to me. I courtesy flushed for them. My head felt funny too, as if my blood was all diverted to my stomach to try to get rid of what was in there ASAP. Overall I'd rate today's lifting experience as "completely horrible." Ironically, due to the forcing out of all the bad shit in me (literally) I now feel much better.

7/17/09

• P. snatch: 65x4, 75x2x2,85x2x2 (i think)
• P. Clean + Jerk: 95x4?, 105x2, 110x2, 115x2?, 125x1x3 (FAIL on jerk.)
Have been watching a lot of olympic oly videos so I wanted to go heavier today. The heavy jerks were just a bit too far forward and I just didn't get enough drive at that point.
• Bench: 65x5, 75x4, 85x3x2, 100x3x5 (80)
• Squat: 45x6, 95x5, 115x5, 135x5x2, 145x4x5 (75)
My hips were feeling really tight by these last sets.
• Bench: 65x6, 80x6x2, 90x6x4 (70)
The last sets were non-trivial.
• DB bench: 20sx10x5
&&
• Stiff legged deadlift: 45x8x5
Would rather it be single-leg, but was rushing to finish.

I need to make sure I get better sleep/rest before these heavy days, I was definitely feeling drained in the last half of the workout; the night before this I slept 5 hours, woke up at 4:30am, slept for another 1.5 hours until 9:30, and napped in the car/restaurant before lifting.

2009 California State Games

2009 California State Games
San Diego, July 18, 2009

Making weight was pretty exciting-- seeing how my dieting wasnt cutting it this time. It was VERY stressful ..and taxing. So I ended up doing excessive cardio and not eating leading up to comp. Yea, this probably took its toll meetday. And yea, weigh-ins will probably be the highlight of my month.

Congrats to Jake and Phil on their awesome lifting. It was great lifting with you guys. and thanks to everyone that came out to support.. especially a BIG THANKS to Big Brent (..his bench hand-offs got mad skillz , yo)

Results, 132 RAW Junior Division

Bodyweight
130.2 Yes!

Squat
248.00 Yup.
275.00 Yup.
292.00 Yup.

Bench
231.25 Yup.
248.00 Fail.
248.00 Fail.

Deadlift
374.25 Yup.
418.75 Yup.
446.25 Fail.

Total, 942.00

Meet Results

BW: 81.6kg

Squat - 180, 185-miss, 185-miss
Bench - 112.5, 117.5, 125 - miss
Deadlift - 185, 190, 197.5

Overall I'd say for my first meet this was a huge success, especially with a 30 pound pr on the deadlift. Opening with 1 pound greater than my best ever on deadlift may have been risky, but I totally nailed it. I'm a little disappointed with squat, but I think my lack of any heavy squat training and my lack of ability to stay tight in the hole killed me. I tend to relax at the bottom and bounce out of the hole. Not a good idea when trying to max. Would have beaten the other guy in my weight class if I'd gone for 120 on bench instead of 125 (I don't know if I could've pulled a 200 deadlift), but oh well, a loss on bodyweight isn't bad for the first time. Maybe I'll just cut more next time!

I am going to modify my training to compete in both, but really it won't have to change too much overall. Just doing more pressing, some deadlifts, and a more Sheiko-like squat routine.

My weight tonight: 195. 15 pounds gained back in 36 hours. Not too bad.

Also, BIG thanks to Brent for being my liftoff guy and general meet-advice guy while I was there, and for the singlet. It was really fun lifting with Trey and Phil as well. The smelling salts provided by Say Tan (a guy who we met there) were fucking crazy! Definitely fun, although I did miss every lift I used them on, lol. Congrats to Trey for a few new records and to Phil for defying Nathan and posting a total.

3 wheel bench and trening

Took the last two days off to help the guys at the USAPL meet in San Diego. Did the best job I could as surrogate Dave. Congrats to Trey for his nice 942 RAW total and his massive squat/deadlift PRs. Big props to Jake for stepping out of his sport and doing a powerlifting meet with his oly flair. "Phil The Power" had an off day but still set a PR so congrats for that. After taking Fri/Sat off, I decided it was finally time to take the skirt off and attempt 3 wheels on bench.

Narrow Grip Bench:
255 X 1
285 X 1
315 X 1 (PR)
275 X 5

Incline Bench:
185 X 5
225 X 6
225 X 5
205 X 8

Dumbbell Shoulder Press:
65s X 8
75s X 8
85s X 7
90s X 4

More Tri/Shoulder stuff

7/19 - BORING DAY

▼ 1. 7/19/09 - Sun - CARDIO/FLEXIBILITY

Weight: 218 (after gym). Time: 0:45.

• Cardio - bike 130-150 bpm x 20 mins

Actually pushed myself a little bit toward the end.

• Flexibility - soleus, adductors on leg press, hamstrings

Hamstrings and lower back felt really tight. Not much stretch time today, normal desk girl that hooks me up is on vacation.

In other news, a friend of mine that is new to lifting but has been accompanying me and Dee to TPS set a 60 lb squat PR on Friday (squatted 245 lbs). His form was pretty bad to start, so we dropped the weight down a lot and focused on using the right muscles. This has been steadily improving and on Friday he wanted to go for a max. He had good form throughout, I'm so proud of him.

LE Bench

Bench w/ chains
had 80lbs of chain on there.

225 + 80 x 3, 5 sets

The first 2 sets were weird because not enough of the chain deloaded. I messed up the second reworking and I think it was near 305 the entire lift. Right pec felt irritated during that set, which was disconcerting.

The gym was busy today, but the coach doesn't really have other people lift off that often, so I got stuck waiting around for an hour trying to finish this set. I need to improve this situation somehow so I can get my workout done more quickly.

Close-grip:
1 second pause on these
225 x 5, 4 sets

Harder than I would have liked from the chest.

Super sets of t-bar rows + banded tricep extensions.
Then a super set of band pull-aparts and front raises

7/17/09 SHEIKO #15

▼ 1. 7/17/09 - Fri - SHEIKO #15

Weight: ??. Time: 2:15.

  A pretty good day. I think I figured more stuff out on the squat. Back was feeling beat up during the week and knees were a little tired so I played it safe today.

• Foam roll throughout

• Hang snatch (warm up) 95x5x5

This made my elbows feel weird and my traps very sore the next day.

• Bench 155x5 (50), 185x4 (60), 215x3x2 (70), 245x3x5 (80)

Good.

• Squat 45x10, 135x5x3, 225x5 (50), 275x5 (60), 315x5x2 (70), 335x4x5 (75), 

45x10x3, lunges bwx15x3

Felt pretty good. I think a major missing component for my squats this cycle is intensity. Even with TPS's good atmosphere, I've been too worried about why my squats aren't feeling good enough and not just getting pumped and making the weight my bitch. Today was a good day.

  Knee sleeves (APT, not Inzer) and belt for all these sets.

• Bench 165x6 (55), 195x6x2 (65), 215x6x4 (70)

I may have read my program wrong and was supposed to do 4x6 on the last weight, I'll need to check. Doing 6 reps is weird now.

• A: Band flies purplex10x5

These were suggested to me by Carlos to help stretch the front delt/pec connection from all the presses. They felt pretty good, but I was rushed so my shoulders started feeling a little painful, especially the rear delts (??).

• A: Good mornings 135x5x2, switch to SS bar, 135x5x3

Again, don't know how much SS bar weighs so I just assume 45 even though its more than that. Definitely harder that way.

• Dumbell curls 25x15x2

Hopefully to help with the elbows that were feeling a little weird from snatches.

Results

242 Men's Open Raw Powerlifting

BW: 107.9 kg
Squat: 451
BEnch: 352
Deadlift: 529
Total: 1332 (+20 PR)

Well, this didnt go as well as I wanted. Got 4 hours of sleep due to my goddamn sleep problems. Then I weighed in at 107.9, which is about 5 lbs less than last contest (109.7 kg). So lessons learned:

- rent a hotel for out-of-city meets, its seriously WORTH IT just to make sure you get enough sleep
- bring more food (we had to go to the local mall to find food)
- be aware of the meet tempo. This meet only had 30 lifters and went MUCH faster than all of the other meets I've been to

Here's the video.

Light Bench

Bench (paused)
warmup
125 x 8, 8, 8, 8

Dips
BW x 10, 10, 10

Chinups (close grip)
BW x 10, 10, 10

7/17

Today's Top Sets:

Squat: 215x5
Bench: 195x5
SLDL: 255x5
BB Row: 185x5
PBN: 110x4
BB Curl: 85x5

Well, I was shooting for a 115x5 today on the PBN, but everything seemed kinda funky and unstable. I'm just going to stick with military presses from here on out, just so I don't have to worry about screwing up my shoulder. My back is feeling better, so I will start doing conventional deadlifts on Wednesdays starting next week.

Good luck to all those competing tomorrow!

Photorecap of the 2009 USA Powerlifting California State Championships

Blast from the Past:

Per some request and for your entertainment, here's some photos from the USAPL meet not too long ago.. (that i've been meaning to post..)

It's just a few (of the thousands; my bro was snapping away all day).. but as they say, "a picture is worth a thousand words." Enjoy!

2009 USA Powerlifting California State Championships
February 21, 2009
7:30 am - 10:00 pm
Santa Clarita, CA

*photo credits:
special thanks to Harrison, for taking these and spending the whole day supporting the ucla powerlifting team; he turned down his work/$$$/a wedding contract that fell on the same weekend in a beautiful beachside resort, instead, only to be trapped in a gym full of sweaty men. grunting men

*also:
on the same note, should any of you know anyone getting married or need special event shooting, if you could pass along Harrison's information, that would be great!
Find his info at: http://www.harrisonlongphotography.com/blog/