stability bench pvc bar w/db suspended
4x10
floor press
5x3
chest sup row
5x5
swiss bar cgbp
3x10
bb curl
2x20
band pressdown
100
bench (lots of prehab/mobility). shoulders felt good.
1x3 185
1x3 205
5x3 230
chest sup row
3x10
band pressdown
100
will try to squat friday night. usapl meet in Des Moines suburb on Saturday… have Nick Weite (275 single ply) and Beau Moore (shw) lifting in it. may try top meet up as a group for breakfast before meet.
[quote]hawkcapt1912 wrote:
usapl meet in Des Moines suburb on Saturday… have Nick Weite (275 single ply)
[/quote]
Had front row seats to see him lift at IPF Worlds. Super impressive.
[quote]kpsnap wrote:
[quote]hawkcapt1912 wrote:
usapl meet in Des Moines suburb on Saturday… have Nick Weite (275 single ply)
[/quote]
Had front row seats to see him lift at IPF Worlds. Super impressive. [/quote]
Worlds at Denver, couple months ago? If so one of my better friends (and 22nd St barbell teammate) was with Nick at the meet. He has lots of ink.
Nick is as humble and helpful/approachable as he is strong. Him, Beau Moore and Jim Grandick (to name just a few) are what’s right with the sport of Powerlifting.
wasn’t able to squat Friday night. wife had department xmas party - the food was good. yesterday was a USAPL meet. saw nick weite pull 845. then it was Canadian bacon/sauerkraut and green olive pizza to celebrate my 26 years of sobriety.
our older mon (of 2) had a compromised weld. teammate took it to shop. should be back Thursday. bought rackable cambered bar off friend and delivered it to gym today.
squats
1x3 255
1x3 290
3x3 330
walked out. weights felt light. still working an low bar movement. took longer to roll/dynamic that it did to squat. close to depth with 135 is a rare occurrence, but it happened today.
then did some rows and band pressdowns.
Congratulations Hawk 26 yeas is impressive. Wish I still worked summers in Des Moines would love to train with you guys.
26 years is remarkable, congratulations!
Congrats on 26 years and that is one killer pizza, also good with pineapple too!
Just watched the video of Nick Weite pulling big weight at the USAPL meet on PowerliftingWatch. That must have been incredible to see in person.
[quote]gorillavanilla wrote:
Just watched the video of Nick Weite pulling big weight at the USAPL meet on PowerliftingWatch. That must have been incredible to see in person.[/quote]
I was in the background standing next to his brother. The vid on powerliftingwatch was uploaded by one of our teammates.
He wanted to do 840 but there wasn’t enough room on the bar for a 2.5. He was asked and agreed to 845 so all they had to do was switch a 5 to a 10.
Pretty sure he wanted the 840 as a tribute/salute to his late uncle, John Ware. Nick’s a class act.
dl
1x3 255 +40# chain
1x3 295 +40# chain
5x3 330 +40# chain
paused dl
5x3
band gm
3x15
Bench
3x5 225
cgbp
3x10
row
3x10
band pressdown
100
squat deload w/rackable camber bar. haven’t lifted with this bad boy @ 1 yr.
3x5
ghr
1x10
reverse hyper
1x10
hips tight. managed to get near depth. local sup guy brought in samples and donuts - so there’s that.
left shoulder feels tight. did rotator mobility stuff. not much help
ended up doing
rows
5x5
band pressdown
100
will set up some graston work on hips and left shoulder (finally got right soulder - worse of the two - to get back up to speed)
have been battling right hip and now left shoulder issues. getting old blows. will shut down squats, pulling off floor, and pressing to get things right. will do some unilateral shit for leg stuff.
then, will squat 2x week (one heavy and one light/speed/pauses). my desk job is killing me. figure either use it or lose it.
dl (below knee rack pulls)
1x5 225
1x5 275
1x5 315
1x3 365
1x3 405
1x3 425
1x3 455
1x2 475
1x2 495
1x2 515
0x0x2 535
band gm
3x10
Stability bench
shit ton of shoulder mobility
pvc pipe w/25# DB suspended
4x10
chest sup rows
3x10
band pressdown
125
IHOP w/wife and kid #3
1x1
shoulder mobility stuff
stability bench
4x10
chest sup rows
5x5
band pressdown
150
watched teammate @ RUM on laptop b/t sets.
our 148 (kyle keough) set a total record of 1486 and got 2nd overall. A 10x bodyweight total was only good for 2nd? A 220 who totaled over 2k was awarded as best lifter yesterday.
dl - 4" block pulls (slowly getting closer to getting down to the bar)
worked up to 455x2
band gm
3x10
Kyle Keough is a beast. What a contest. Y’all must have an awesome gym. Hope you are able to come to a future RUM. I will most likely be there for years.
PVC Bench - left shoulder finally felt a little better.
4x10
KB OHP
1x10
Chest Supp Rows
3x10
DB Curls
4x10
Band Pessdown
100