Squat 11.7.09

Well I wasn’t planning on putting on the squat suit for the November 21st meet, but sherman wants me to so I don’t have much of a choice, he is the boss. So saturday is usually light raw squats but instead I had to throw the suit on to get used to it again. I had to squat in my apartment’s gym which has a squat rack (somehow) dumbbells up to fifty, about 4 machines, a few treadmills, and two bikes. For the average enthusiast its weak but I can squat, bench, pull, shrug, and hit pull-ups in there… so its pretty solid for me.

Squat:

135 x 5,   225 x 4,    315 x 3,

Put suit on and knee wraps:

365 x 2

405 x 2

455 x 2

455 x 4

Kind of random numbers but I am just getting used to it again. I believe at the meet I’ll go 474 then 525 on squat and not take a third attempt because I will need the time to get warmed up for bench as that is the focus of this meet.

Pull/Bench 11.6.09

Dead lift (standing on two inch mats):

135 x 5,    225 x 4,    315 x 3

Put on dead lift suit

405 x 2

455 x 5

475 x 5 (PR)

Bench:

135 x 5,    225 x 5,    295 x 1

Put on new bench shirt (Rage x size 44 by inzer) Awesome shirt btw

3 board: (335 x 2)

1/2 inch board: 365 x 1

400 x 1 with a pause at the bottom

430 x 1 touch and go

410 x 1 with a pause at the bottom

3 board: 385 x 2,    405 x 2,    425 x 2

 

This was a pretty successful workout. I didn’t have anytime to do assistance, all this too well over 2 hours. My benching is kind of inconsistent and that worries me for the meet. Getting the record at this meet all depends on the day. My bodyweight is at about 183.

After the meet, I have got the strongest dawg 2 and a half weeks later. After that, My training is going to be a lot of raw sets of 5 reps until february then its game on for collegiates. A lot in the mix. 

Life has been rough lately, but I have had a lot of people talking to me who seem to actually care and that shit really means a lot to me. So thanks to err’body.

 

An unprecedented second training session yesterday

I went back to the gym to hit some assistance before a work meeting at Ramsey.

Shrugs:

185 x 5,  315 x 5

405 x 8 (strict form)

495 x 4 (terrible form but wanted to workout weight closer to what I pull with)

405 x 8 (strict form)

Pull ups:

BW x 15 x 2

11/4/09 Squats and light bench

Squats:

135 x 5 x 2, 225 x 5,   315 x 2,   385 x 1

Knee wraps:

435 x 1

465 x 1

495 x 1 (PR)

Bench:

135 x 5,  225 x 4

275  x 3 x 3

quick update

I trained last wednesday and thursday before going down to jacksonville for Ga-Fla. I hit 415 off my chest in the bench shirt and I squatted light 425 x 3 x 4 in knee wraps. Then thursday morning I dead lifted 455 x  5 x 3 standing on two inches of mats. Monday I pulled 550 for two reps. And benched 425 x 2 off 3 inch board in the shirt. 2 and a half weeks until the meet. Hoping for a big bench friday. I will get more strict with the logging again tomorrow after I train.

 

Life has been beating my ass lately but training is always a good escape. Maybe too good…

Off day

This blog exists primarily to log my training so those who are interested can follow my progression and get tips for themselves and also so others can give suggestions to me. But today I am going to actually write a post about something me and Jim have been talking about a lot lately.

I think one of the most beneficial things someone can do in their life is to ask themselves why they do what they do. It is very easy to go through life without  thinking about why you chose certain words in a certain situation or why you invest so much energy in a particular part of life. Two important people from back in high school always said if I left a conversation with them with more questions for myself than I came in with, then it had been a productive time. This process will eventually lead to a more focused life. When you can weed out the things with no purpose, you have more time to put into those things that matter. When you can understand the deeper reason behind your anger or loneliness, only then can you truly begin to change because simply holding back your emotions when you feel them is never a long-term solution. I recently talked to a girl who had broken up with her boyfriend 14 times (this is no exaggeration) but always went back to him and was miserable yet again with him. As expected, she said she could never see herself marrying this guy. How we got into this deep of a chat I don’t know. But I told her she owed it to herself to go home, look in the mirror and ask “what the hell am I doing?”  then wait for an answer as to why she continued to do this. I take no credit for fixing her situation, but fortunately she did finally break things off for good. Sometimes, you have to wrestle with these issues, other times it only takes a minute of self-reflection to realize your direction in life does not line up with who you want to be. So stealing the outro style of Rob Bell…. May you ask yourself of your life “What the hell am I doing?”

 

Headed to Jacksonville for the ga-fla game on thursday. Short furlough in my training. Shouldn’t have an effect as long as I keep my calories up.

10/25/09

Workout was a serious success. Balances out all the bad days.

Squat:

135 x 5,    225 x 5,    315 x 3,   365 x 1

415 x 1

435 x 1

455 x 1 x 2 (huge PR.. kinda said since its 455 but squat is my weak point)

Bench:

135 x 5,   225 x 5,   275 x 2

put on the new Rage x shirt size 42… for anyone who knows anything about bench shirts… yes i did just say 42. believe it.

3 board:

365 x 2

1/2 inch board:

415 x 1

Some weird tricep exercise sherman made me do

The 18-19 year old 181 lbs weight class all time american record in singly ply bench press is 405. I am hoping to break it in exactly 4 weeks at the USAPL southern states championships. After this workout today I am feeling very confident. Serious bruises from the new shirt, it is reallll tight. I will get the picture uploaded tomorrow.

10/22/09

Reverse band dead lifts:

175 x 5,   265 x 3,   355 x 3,    445 x 1

535 x 1

555 x 1

605 x 1

Pull ups:

BW x 15

BW x 10 x 2

Shrugs:

225 x 5

405 x 5

455 x 5

10/21/09

Squats:

135 x 5,    225 x 5,    315 x 3,   385 x 1,   

Knee wraps:

425 x 1

455 x 3 x 2

455 x 2

Bench: (everything with 1 mississippi pause)

135 x 5,    225 x 5,    275 x 1

315 x 2

330 x 1

340 x 1 

Band pressdowns

 

I’ve been killing the tricep assistance hoping it’ll help out on the bench. Pretty pumped about hitting a PR on bench, esp since I hit a heavy single in the shirt on monday. If I do strongest dawg, I don’t think 365 is completely out of the question factoring in another month of training and a week of recovery. 

I am doing a meet November 21st. The American bench record for 19 and under for the 181 lb weight class is 405 so I am hoping to break that there. This record is shirted of course, I’ve got at least another year before I’m raw benching 4 plates. I just bought a new, tighter shirt so I’m hoping this helps out. I’ve hit 405 touch and go so I don’t think I’m too far off.

10/19/09

Dead lifts:

135 x 5,    225 x 5,    315 x 3,   405 x 2,   495 x 1,

545 x 2 x 2

Bench:

135 x 5,    225 x 5,    275 x 2

put on looser bench shirt

3 Board- 335 x 2,    365 x 1,   405 x 1,   425 x 1

2 board- 425 x 1

GHR:

Purple band x 10 x 3