DL (off 2" blocks)
1x3 300
1x3 340
3x1 385
trap bar dl
5x10
band gm
3x15
1st day back in the gym after 10 off while sick. Damn crud got me. supposed to train @ 8am. woke up 11:30. guess I needed the rest.
squats
1x5 230
1x5 260
3x5 305
squats
2x10
hamstrings and groin on fire. time to eat.
Hope you’re feeling better. It’'s good to be back at it, that hurt after working hard is satisfying sometimes.
Bench
1x3 190
1x3 315
3x1 240
bb row
5x5
bench
5x10
band pressdown
150
get in, get out. teammate lifting today at RUM. Our 132 lifted yesterday, went 9/9 and PRd across the board. We have 181 going today after doing LA Fit Expo 2 weeks ago. Also have friends of gym who trains out of Iowa City but occasionally trains with us is going at 148 and also 165. The 148 is shooting for 600 pull.
Have you been watching RUM from the link on Powerliftingwatch? I really enjoyed watching the great lifting yesterday and today. I should have gone to watch, it’s only about an hour drive from me but the computer has served me well. Next year I might compete at the RUM if my numbers come up a bit.
DL deload
3x5
band GM
3x15
KB OHP
3x10
bb row
3x10
lat pulldown
3x10
swiss bar skull crusher
3x10
bb curl
2x20
band pressdown
175
Saturday squats will need to be moved to sunday bench day. Four of us are leaving at 5am Saturday to go to UPA Nationals. It’s only a 3 1/2 hour drive. We have a couple lifters competing.
The swing arm on our monolift broke. The weld is compromised. One of our welder teammates is taking to his shop to beef it up. Should be back in a week. Just in time for the meet we’re hosting. Also, we may be getting a second mono for our gym FREE. We will have to go to St. Louis to get it. A mere 6 hours each way is well worth it.
Free mono-Hell yeah!-6 hours is worth it.
@hawkcapt1912
All my best. keep up the good work!!
Left yesterday 5am for 3.5 hr drive (to my hometown) to handle 2 198ers at UPA Nationals. They are friends and training partners and push each other. It’s quite comical to witness. Both had good a good meet. One PRd in squat and total. Got to witness Eric Liliebridge destroy Stan Efferding’s 2305 total at 275. Eric’s a good kid, extremely humble. Actually, the whole family is like that. Ernie Sr. has done a great job at keeping everyone grounded. Got home @ 10:30p after driving thru snow the whole way back.
Did yesterday’s squats today. Today was bench day but it was a deload day so didn’t do anything worthy of posting. Woke up @ 10am. Didn’t want to drive downtown to 22nd Street Barbell so went 1/2 mile to Gold’s Gym.
Squats
1x3 270
1x3 305
3x2 345 (felt surprisingly good after being in a car for @ 8 hrs yesterday)
sq
5x10
band gm
3x15
It must have been awesome to see that. I just saw the article on PowerliftingWatch.
dl
1x3 270
1x3 320
3x1 365
trap bar dl
5x10
band gm
3x15
did tomorrow’s training tonite. we’re under a blizzard warning for tomorrow.
kb ohp
3x10
bb row
3x10
lat pulldown
3x10
tri pushdown
2x10
bb curl
1x20
band pressdown
175
squat (deload)
3x5
squat
2x10
band gm
1x15
bench
1x3 170
1x3 200
3x3 230
helped some teammates. we’re hosting a meet next weekend. then off to furniture shop w/the mrs. have a feeling a new couch/sectional is in the cards.
deficit dl
1x5 215
1x5 255
3x5 300
snatch grip dl
2x10
band gm
2x15
7 new (to us) 45# plates arrived tonite. teammate is a football coach. they upgraded their weight room. tossed him $150. have a hunch more will follow.
That’s a great way to score some good equipment.
We have tons (literally) of weights at a non-profit youth center that were donated by local schools. More than we can use at the moment.
KB OHP
3x10
bb row
3x10
lat pulldown
3x10
skull crusher (swiss bar)
3x10
bb curl
2x20
band pressdown
175
finally decompressed from a long weekend.
22nd Street Barbell hosted a SPF meet this past weekend. Took a vaca day Friday to help at weigh-ins, then 5-6 of us disassembled our gym (mono, benches, 45s and 100s, bars, etc) and moved it to the venue. Started Friday @ 10am and got home @ 9pm. Saturday was meet day. Got to the venue at 7:30am. Ran mono for 5 flights of squats. Was up close when Kent Fleming from Jim Grandick’s Big Iron Compound squatted 1000# with knee wraps and a belt. Helped a little for bench. Judged deadlifts. Had to scoot out to help my kids. Wife had the flu. Got home 7:30pm. No sleep while she was ejecting everything from everywhere. Got up Sunday @ 10:30am. Went to gym. Santa’s elves had reassembled everything and cleaned up. Couldn’t wait to get back to work today so I could rest. I may or may not train this week.
went in to squat this morning. felt like crap. everything felt heavy. went home. ate, slept, went back to gym. felt much better.
1x3 255
1x3 295
3x2 335
squat
5x5
band gm
3x15