my edits don’t seem to be working these days.
tried to add this to the previous post:
Zerchers were tough. Taking it off the knees is 2-4 inches lower than when I do it off the pins, depending on the plates I put on the floor. I like the depth it puts me at though. If I do these regularly, deep squats should be getting easier as a result.
whoo! I’m starting to want naps after lower body days…
Chest is feeling pretty good. I think next bench day is going to be a good one. I’ll see when I get there, I guess.
Shoulders feel better. They were paining me some yesterday, but today’s extra bit of work seems to have sorted that out.
Assistance day the day after tomorrow. I’ll let my body tell me whether to do heavy shoulders or not. Going to do chest supported rows for a little higher reps and see how that works out. Hopefully it’ll get some meat on the upper back. Muscles are feeling tight and overworked there and there’s not enough tissue over the bones.
Looking at some of the other threads has made me think back over the year. I started this year broken, discouraged and angry. My back had screwed the pooch, I hadn’t made much progress in the previous year’s lifting and I was constantly getting nagging injuries.
This year has seen me do a full recovery, compete in a meet, advance my DL by 60 lbs, improve my squat probably about 30-40 lbs (haven’t tested it) and my bench is coming up past previous levels with no injuries. I have also gained about 15 lbs of solid muscle and all my tee-shirts and jeans are getting too tight (awwwww!).
I fell in with a good e-crew over at teamstaley.com, who have helped me with a good program, eating advice and just general encouragement as well as enjoying the company and reading of experiences of everyone posting in this forum.
I count this a successful year. I hope I am favored to have a similar one for the next.
Happy New Year!
[quote]skidmark wrote:
I count this a successful year. I hope I am favored to have a similar one for the next.
Happy New Year![/quote]
Back atcha Skid - Now get out and celebrate!!!
[quote]skidmark wrote:
This year has seen me do a full recovery, compete in a meet, advance my DL by 60 lbs, improve my squat probably about 30-40 lbs (haven’t tested it) and my bench is coming up past previous levels with no injuries. I have also gained about 15 lbs of solid muscle and all my tee-shirts and jeans are getting too tight (awwwww!).
[/quote]
Well done, my friend… Well, done!
Right calf is getting some referred pain, but my dropped foot is getting better and better. I can now support my weight on my right heel while keeping the ball of my foot off the ground for a longer interval now. It still tires and drops after a few seconds, but more of them now. Good sign.
I’ve a bit of tissue binding in the injured area of my back. I can feel that stretchy-hurt feeling when I move certain ways. I need to move those ways some more in order to break up the scar tissue and maybe free trapped nerves. I think sleeping on my right side will do the trick. I’ve been avoiding that for a year, but I need to just be uncomfortable for a while to get better.
Good year. Glad you’ve decided to compete again.
[quote]SteelyD wrote:
skidmark wrote:
This year has seen me do a full recovery, compete in a meet, advance my DL by 60 lbs, improve my squat probably about 30-40 lbs (haven’t tested it) and my bench is coming up past previous levels with no injuries. I have also gained about 15 lbs of solid muscle and all my tee-shirts and jeans are getting too tight (awwwww!).
Well done, my friend… Well, done!
[/quote]
I second that brother.Happy New Year.
[quote]Jimmy T wrote:
SteelyD wrote:
skidmark wrote:
This year has seen me do a full recovery, compete in a meet, advance my DL by 60 lbs, improve my squat probably about 30-40 lbs (haven’t tested it) and my bench is coming up past previous levels with no injuries. I have also gained about 15 lbs of solid muscle and all my tee-shirts and jeans are getting too tight (awwwww!).
Well done, my friend… Well, done!
I second that brother.Happy New Year.[/quote]
Thank you both. Means a bunch coming from you guys.
[quote]hel320 wrote:
Good year. Glad you’ve decided to compete again. [/quote]
It certainly has been. When’s your PL comp happening?
[quote]skidmark wrote:
hel320 wrote:
Good year. Glad you’ve decided to compete again.
It certainly has been. When’s your PL comp happening?[/quote]
Soon as I find something, anything. Right now I’ve got 3 T&F meets and 1 Highland game lined up for next, oops, this year. Looking around for upcoming PL meets I can either work in to my off days or schedule leave for.
[quote]hel320 wrote:
skidmark wrote:
hel320 wrote:
Soon as I find something, anything. Right now I’ve got 3 T&F meets and 1 Highland game lined up for next, oops, this year. Looking around for upcoming PL meets I can either work in to my off days or schedule leave for. [/quote]
When does the T&F season crank up? I have a frat brother that does the games yearly in Banner Elk. He is a monster at 48…
Skid,
I hope to be doing that Sac contest too. It will be my first attempt at PL. A guy I train w/ did it last year and had fun, so I thought it was time to give it a shot. See you there in the 198 40+.
Mark
[quote]MSikora wrote:
Skid,
I hope to be doing that Sac contest too. It will be my first attempt at PL. A guy I train w/ did it last year and had fun, so I thought it was time to give it a shot. See you there in the 198 40+.
Mark[/quote]
Awesome! See you there.
Tony
1-2-2009
Assistance Day
Standing Overhead Press
barx20
95x5
115x3
135x3
155x3
175x3 (PR Reps +2)
175x1,2,2,1
Hammer Strength Row
2 plates/side 6x5 5 sec rest btwn sets
+50x5,8
3 plates/side 2x5 slow negative on last rep
Seated DB Press
60’s 2x15
BB Curl
115 3x8
Hang Cleans
165 3x5
I was just warming up with full range in preparation for doing partials, but it was feeling good, so I decided to see how much weight I could do for a triple and surprised myself. The last rep of the 175 triple took a good 8 seconds to lock out, most of that spent at my sticking point. I brought the right arm back a bit and then it went up. Good stuff.
Got more volume on the rows and still managed to keep some intensity. Good sets.
On the cleans I’m starting to get the slow pull up to the knees and then the jump. The last set was the easiest as technique improved.
Awesome session today.
Solid work lately Skid. Looks like you are hitting a nice groove lately
[quote]j_willy3 wrote:
Solid work lately Skid. Looks like you are hitting a nice groove lately[/quote]
Thanks JW. It’s the weight gain that’s making the difference. 15 lbs ago these weights would have had me in a week-long recovery cycle, if they didn’t injure me outright. Now they’re just a days work - strenuous, but not debilitating.
I’m planning on gaining 5 more lbs before the February comp. Since I’m at 190 now that gives me two months to hit 195 and put me near the top of the 198 class. That should ensure a 405 squat and take me into the 300 bench I want as well. And make my singlet painfully tight in sensitive areas, no doubt.
I’m going to de-emphasize pulling until then and work squat variations with more frequency to try and bring it up. I think deadlift will maintain as I work the squat variations. this’ll give me a chance and the energy to work some supra-max stuff on the squat.
You’ll make it, I’m sure of that Skid!
Thanks DZ. We’ll see but I hope you’re right.
DB floor presses tomorrow followed by full range triples for 8 sets. Think I’ll take a fairly close grip as my lockout seems to be the limiting factor these days. Another pushdown or triceps extension day too.
I need to start eating more…
I am thinking that staying small is keeping the weight small too 
Big over head presses and some big cleans good stuff.
I think your right on track to hit all your numbers sooner vs later.
kmc