Crew,
Glad to hear you joined the club. I just posted a few hours ago about how it would be great to get some more competitive powerlifters on here, sweet. I will definitely check out your log regularly.
[quote]CrewPierce wrote:
Haha true that. Well I like head races better than sprints. Those 2k’s kill me man although I pull a sub 7 minute.[/quote]
I’m right there with ya, I like a nice head race and all the scenery. I’ll even enjoy 2k’s if they’re on the water. 2k on the erg, screw it. That machine can burn in hell. Side not I did pull a 6:44 yesterday (with absolutely no cardio training in the past 2 years)…then I threw up and swore off the erg for another 2 years.
[quote]LiquidMercury wrote:
I like a nice head race and all the scenery.[/quote]
Whatcha do’en looking out of the boat? Head in the boat man!
Nice erg pull, I think my best was a 6:45 although if I tried to pull now I would be like 8 minutes haha.
Yesterday’s diet was crap, crap, and more crap.
On the plus side I saw my Clemson Tigers beat Furman in baseball last night and had a few beers which helped me forget about my car…until I had to look at the hood this morning.
Oh well, next Wed. will be spent fixing my car so until then no more wasting energy bitching about it.
Yesterday’s Diet:
Metabolic Drive Complete
Oatmeal
Spike Shooter
BCAA’s
4 Flameout
Moe’s steak burrito
unsweet tea with Splenda
2 scoops Metabolic Drive
1 banana
handful of almonds
1 serving Superfood
4 BCAA’s
1 Italian sausage
1 chicken sandwich
2 large beers
1 scoop Metabolic Drive
Hmm well yesterday was not so good.
My squat blew. My lower back was still really stiff and sore from the deadlifting and I’m pretty sure those beers caught up to me yesterday.
Body weight squats: 1x10
3x8-10 with 135
2x8 with 185
2x5 with 225
1x3 with 275
1x2 with 315 -Fail
1x3 with 275
I need to stretch more as it was hard getting to depth with my new wider stance. Oh well I guess you can’t always be setting new PR’s.
[quote]CrewPierce wrote:
LiquidMercury wrote:
I like a nice head race and all the scenery.
Whatcha do’en looking out of the boat? Head in the boat man!
Nice erg pull, I think my best was a 6:45 although if I tried to pull now I would be like 8 minutes haha.[/quote]
My head’s always in the boat, talkin bout as I see it all after I pass it. Only time I’ll ever look out is if my cox says to look to the other stroke as we pass and smile. Well we’ll have a fun race and the head to a local bar to celebrate our lack of cardio these days.
Fri:
Rotator Therapy: 5 exercises 3x10@ 2.5lbs
Bench 4x20x135
-I got 3 sets out each with hitting all 20 reps
DB Incline 3x12@ 45lb DB’s
Low cable fly 3x12@ 35lbs
Pull-Up Giant Set From above
-I was able to hit about 10 on each in the first set and 8 on the second.
Giant Set:
Front delts 3x10
Curl Bar inside grip 3x10
Curl Bar out side grip 3x10
- 25lbs per side
Yesterday’s Workout:
Shoulder warm-up
Deadlift:
2x10x135
2x8x225
2x5x315
4x3x365
-For the sets up to and including 315 I alternated between sumo and conventional stance. I stayed with conventional for the 4x3x365.
The 3rd set of 365 felt the best of the 4, I was sitting back and I could feel that I was pulling through the bottoms of my feet. The 4th set I was tired and pulled with too much lower back and not enough hips…I feel that today lol.
Pull-ups:
40 reps of wide grip
40 reps of V-handle
Each of these took me 5 sets to complete.
[quote]CrewPierce wrote:
Nice erg pull, I think my best was a 6:45 although if I tried to pull now I would be like 8 minutes haha.[/quote]
I think when I was competing my best was low 7’s. I haven’t been in a scull or a sweep in 11 years. I pulled a 7:40 in Feb this year on the Concept II-- had to fight off the puke 
[quote]SteelyD wrote:
CrewPierce wrote:
Nice erg pull, I think my best was a 6:45 although if I tried to pull now I would be like 8 minutes haha.
I think when I was competing my best was low 7’s. I haven’t been in a scull or a sweep in 11 years. I pulled a 7:40 in Feb this year on the Concept II-- had to fight off the puke
[/quote]
Haha yup sounds about right for a 2k pull!
I hate those Concept II, the handles annoy me, I like the old black ones much better.
Yesterday’s Workout was pretty good!
Shoulder Warm-up
Bench:
3x10xbar
3x10x135
2x5x185
2x1x205
1x1x215
1x1x225
1x1x230- PR since the meet
Board Presses
1x5x135x 1 board
1x5x185x 2 board
1x5x225x 3 board
1x5x255x 4 board
1x5x235x 3 board
Ok so I know there was another set of 3 board presses somewhere in there but I’ll be damned if I can remember where.
I was pretty happy with this workout! Turns out I did 30lbs more yesterday than Nash wanted. I swear he said do 365, but he said last night he wanted me to do 335 so I would be well rested for bench. Haha oh well, I hit a PR like he wanted me to.
On my PR lift I had gone to get the 5’s to slap on, making it 235, but Nash told me to only put on the 2.5’s. He said maybe next week I’ll be able to move up to the “Big Boy Weights”… lol what a smart ass.
Could you try this Thib Rebound System sometime?
This would be very exciting to see what it can do for you!
[quote]gigigo wrote:
Could you try this Thib Rebound System sometime? This would be very exciting to see what it can do for you![/quote]
huh? I’m not sure which Thib workout that is.
the name is Thib Anabolic Rebound System, it´s ths diet, with this protein oxidation blabla thing, 2 weeks low protein intake, and then 1 week with a very high protein intake!
[quote]gigigo wrote:
the name is Thib Anabolic Rebound System, it´s ths diet, with this protein oxidation blabla thing, 2 weeks low protein intake, and then 1 week with a very high protein intake![/quote]
ahhh ok I thought you were talking about a workout, I have heard of that diet.
Given the amount of stress I put on my body each week with the powerlifting I don’t think I really want to risk dropping protein for a week. I’m going for strength first, muscle second these days.
Yesterday’s workout:
Shoulder warm-up:
Now 1 set of 20 reps for each of the 5 exercises
Squat:
8-10 sets of 5 reps at 225
Yea after about the 6th set I lost count lol.
We worked on my wider stance and flaring my knees out. It felt pretty good last night, much better than last week. My new stance is with my shoe laces directly under the power rings on the bar.
I’m sore as hell today!
I’ve added Power Drive to my supplement list now. I mix it with the Orange A.M. Gatorade and it tastes amazingly good!
I have also replaced my morning coffee with HOT-ROX. Just 2 pills a day. I figure that the HOT-ROX is better than coffee since it has Carbolin 19 in it.
So what supplements do you take? Biotest and others. Just Curious. And do you take some of them for your powerlifting only or for performance in general?
[quote]honest_lifter wrote:
So what supplements do you take? Biotest and others. Just Curious. And do you take some of them for your powerlifting only or for performance in general?[/quote]
99% Biotest and damn this is going to be a loooong list:
Andrew Lestmen(Sp?) “Joint Effort” for my knees
Flameout
Power Drive
HOT-ROX
Biotest BCAA’s
Beta-7
Multi Vitamin
Now GABA
Biotest ZMA
SURGE Recovery
Metabolic Drive Complete
Metabolic Drive
Caffeine-Free Spike
Spike Shooter
Biotest Creatine
Why do I take all that?
-My joints suck ass. My body doesn’t produce much cartalidge so I have to make up for it.
-I started the HOT-ROX instead of my morning coffee just to switch things up
-I need good mental focus for work and lifting. I’m ADD but Ritalin and Adderal make me weak as shit, so I use a high dose fish oil, Spike, and creatine to help with that.
-CNS recovery from my workouts with the Power Drive
-I workout at night so the caffeine close to my bedtime would keep me up, but the GABA and ZMA help with that.
eating was off yesterday, I’ll more than likely have a refeed day today. By off I mean I ate 1 meal 
Yesterday’s workout:
Shoulder warm-up:
1x20 of each of the 5 exercises
Reverse Hypers:
3x10
Clean and Press (bar):
3x20
Deadlift:
135x10
135x10
225x5
225x5
225x5
315x5
315x5
315x5
385x5
405x3
405x3
Wide-grip Pull-ups:
30
V-handle pull-ups:
30
Hammer Curl:
4x40x10
Preacher curl:
4x30 persidex10
Very good workout yesterday!
How long does it take to get through that workout?
Why the rotator therapy earlier? Was it rehab or prehab?