dl (left bicep started hurting @ set #6. teammate who does massage therapy worked knot out of it. sore but pain free).
deficit (stand on 45)
2x3 300
4x2 280
dl
3x2 300
3x2 340
2x1 365
1x1 385
boris sheiko is not my favorite person right now.
squat
5x5 275
rev hyper
2x10
weight not heavy, focusing on depth and form
bench accessories
pvc bench / 35# dumbells suspended
3x15
bench
2x8 185
chest sup rows
5x5
swiss bar cgbp
3x10
db curl
2x20
band pressdown
150
too many stuffed peppers
1x1
dl
2x3 300
5x3 340
camber gm
5x5
left bicep still tender from massage work.
The resources on your team is impressive. Having a friend that can do healing massage therapy must be nice. Hope the arm continues to heal. Nice work.
bench
1x1 250
4x3 230
swiss bar cgbp
3x10
chest sup row
5x5
band pressdown
100
[quote]hawkcapt1912 wrote:
No lifty over the weekend. My wife and I decided to take a last minute trip to Dubuque, IA. I wrapped knees Saturday and Sunday.
Saw Eric Lilliebridge raw squat 1030. Dude is only 25 and is not human.
Teammate Janis Finkelman went down to 123 and set a WR DL of 454. She’s normally 132 but was sitting at 128 before the meet. She totaled 950 woth a squat of 303, and a bench of 193. Honored to call her and her husband (Kyle Keough) not only teammates, but more importantly, friends.
Teammate Andy Gjerstad (220) was deceived by his training partner into a 699/700 pull. He opened with 630ish and went to 670 on his 2nd. He said it felt heavy and asked how it looked. His training partner showed him the video of his 630 opener (it flew up). He got 700 to his knees and ground out a 3 white light pull. He wasn’t right for a solid 5 minutes afterward.
I handled a guy on Saturday. His 1st meet (308) after 3 months of training. He listened to what we said about eating after lifting and not watching the meet but resting. He has low 500s squat, mid 300 bench and 585 ?? DL. He has no idea how strong he is. He’ll be a monster once his technique gets refined.
I then handled an 18yr kid (242), on Sunday, who did his first meet. He made weight at 241 and was 250+ on meet day. He, too, listened to what we said. He had a 490 squat, 280 bench (missed 3rd attempt of 3something, 501 dl. We were fairly conservative on his openers and didn’t make to big of jumps. He hates bench and doesn’t work it too much. This will change. He likes to squat. I like this kid. He’s been with us for about 4-5 months.[/quote]
Love reading about the meet and your handling of lifters since I enjoy handling lifters as well. Didn’t realize Janis and Kyle were married!
Also, the part about listening. So important.
felt like ass yesterday, slept most of the day. worked yesterdays squats in with bench accesspries.
squats
6x3
felt out of sorts. weight not heavy. been overthinking a lot of shit.
bench
4x3
chest sup rows
3x5
band pressdown
150
bench
1x1 260
5x3 235
rows
5x5
cbbp 2 board
3x5
band pressdown
100
Incredible team mates you have Sir. Read about Finkelman on PW and she is a beast. I’ll bet your support and guidance for the new lifters and seasoned lifters is invaluable.
no lifty yesterday. 22nd Street Barbell helped at the Iowa State Fair push/pull. had 200 lifters. two platforms. 7 flights bench and 5 flights deadlift.
long ass day. rules were 7:30. 1st lifters were at 8:15. outdoor amphitheater venue.
today did abridged workout: some squats (from yesterday) and some bench assistance.
squat
3x3 300
1st 2 sets were fine. 3rd one went to shit.
bench
2x8 195
rows
3x5
band pressdown
100
dl
3" block pulls
1x3 335
1x3 370
1x3 405
1x2 405
left bicep tightened up during 2nd set. hoped to get all 3 sets in. didn’t hurt as much as previous but still got my attention.
rev hyper
some x some
ghr
some x some
bench
5x3 240
chest sup rows
5x5
cgbp 2bd
5x3
band pressdown
100
[quote]hawkcapt1912 wrote:
outdoor amphitheater venue
[/quote]
I have never lifted in or attended a powerlifting meet in an outdoor venue. I bet that’s cool. Assuming the weather cooperates!
[quote]kpsnap wrote:
[quote]hawkcapt1912 wrote:
outdoor amphitheater venue
[/quote]
I have never lifted in or attended a powerlifting meet in an outdoor venue. I bet that’s cool. Assuming the weather cooperates![/quote]
it was mid 80s and overcast. it was held in an amphitheater. A band played at the same spot later that night.
squat
3x3 275
5x3 160 + 80# chain
dl (3" blocks)
1x3 335
1x3 365
3x1 405
tried to squat afterward and realized need more than 36 hours between squat sessions. at least neither bicep gave me issues.
old friend, dan grauerholz, came in tonite. dan was prolific shirted bencher in the same gym as jake prazak. dan is in des moines now. had twins and doesn’t always have the time. we decided, as old bastards, to try to arrange our schedules to train together. he likes watching me turn beet red and I like watching him smash ridiculous weights.
bench (deload)
3x5
rows
3x5
band pressdown
100
wife is working 18hr shift at hospital. took her supper.
can’t squat on Saturdays. broadcast FB games Friday nites. standing in pressbox for 4-5 hours fries my lower back. wrecked all day Saturday.
sun eve squats
worked up to
3x5 265
depth was shit. hips/low back/ankles/ears…etc., were not cooperating. weight not heavy but form was f’d. at least the music was good.
need to consult teammate who is a squat and deadlift whisperer. he has taken worse to higher levels.
got an awesome compliment yesterday. new guy moved to Des Moines from Sioux City, Ia. He’s a 23 yr old 242 who lifted out of Shawn Frankl’s gym. I was asked to come in and wrap his knees. he was working up to 760x3 (raw) squat. I wrapped him from 585 & up. He said my wrap job was on par with Jim Grandick’s wrapping. It was worth the shoulder, forearm, and bicep pump to hear this.
Do you wrap everyone the same? Most lifters specify to me how they want to be wrapped. Personally, I think some methods are more effective than others. I got “fired” wrapping at one meet. Guy wanted to be wrapped up his hammie to the singlet at the expense of his knees (in my opinion), which is illegal. Ahh, well. It works for him, I guess.
I will be interested to hear how it goes with the squat/DL whisperer.