2/22
Warmup- bar squatting. Foam rolling hip flexors.
Front squat
225 x 10
245 x 8
265 x 6
285 x 4
265 x 6
245 x 8
225 x 10
Time: 10:49
New goal is to summit this mountain adding 305 x 2 and 325 x 1 all under 20 minutes.
2/23. Second squat day in a row. Probably first time ever. Followed a buddy’s program as he is lifting with a bum wing
Warmup
Squat bar x 10
Front squat 135 x 10
Back squat 225 x 10
275 x 5
315 x 5
All of the following on the minute. Program was 265 x 2 x 10
265 x 2
265 x 2
265 x 2
265 x 2
265 x 2
265 x 3
265 x 3
265 x 3
265 x 4
265 x 5
Circuit–5 rotations
10 push-ups
10 fatman pull-ups
10 reverse lunges (5ea side, holding 25s)
10 glute ham bridge
2/25
1000yd swim
Decline bench press
135 x 10
225 x 15
225 x 15
225 x 10
Curl machine
100 x 15
100 x 15
Wanted a quick couple sets of weight exercises after swim. Everything was loose, which was nice, but whole body was fatigued.
Strong numbers!
What is your height and weight?
Do you plan to compete?
I’m 6’ 250. I plan on competing in the 110kg class in a powerlifting competition coming up (if I can get my weight there) and a olympic weightlifting competition in mid April. I used to wrestle in high school/college so I’m familiar with cutting to make a weight class, but at this point in my lift (age 32) I don’t really want to be starving and dehydrating myself. It’s not that important.
My two days at the Arnold:
Wow, what a motivator. Spent a lot of time watching the olympic lifting classes. Saw a Spanish gal under 75kilo snatch 250#. Holy cow. Also saw hoards of huge dudes that remind me that sometimes the being the strongest guy in the gym doesn’t mean much. I did get a sweet set of eleiko knee wraps.
The expo was PACKED. Friday was busy, Saturday was not worth going. Nuts to butts with manbeasts all day. Yoga pants galore for the ladies!
Saw:
Arnold
Jay cutler
Ronnie Coleman
Maryana naumova
Jamie Eason
Dana Lynn Bailey
212 prejudging
3/1 quick olympic sets
Work up to max snatch of 175. This is a new PR.
Work up to clean 225—Front squat x 8
Clean 235—front squat x 8
Clean 245—front squat x 6
3/2
Bench press
225 x 10
245 x 10
265 x 10
225 x 10
Slight incline DB
75 x 12
75 x 11
75 x 10
75 x 10
Vertical bar press
135 x 10
135 x 8
135 x 8
95 x 10
95 x 10
95 x 10
Bar x 10
Bar x 10
Cool. I have my sights set on 181 but my body always retorts with, “Fuck you, I like being 192!”.
I assume you live in southern Illinois?
Yeah, an hour south of champaign. You?
Right smack dab in the middle of the state. About 15 miles or so southwest of Peoria.
Lived in Alton for a while.
3/3
Front squat
BW x 12
135 x 8
135 x 10
185 x 10
225 x 10
245 x 8
275 x 5 (target was 6)
315 x 1 – a bit tough
Leg curl
100 x 15
100 x 15
100 x 15
100 x 15
DB curl
35 x 10ea
35 x 10
35 x 10
35 x 10
Curl machine
80 x 15
85 x 15
90 x 15
DB curl
35 x 10ea
30 x 10ea
30 x 10ea
Legs didn’t have anything special in them today. Long Monday at work might have influenced it. Looking like some pull-up/back work and a swim tomorrow and then back to olympic work Wednesday. I repeated the curl movement and had a pretty solid pump.
3/4 1100 yd swim
3/5
Neutral grip chin/pull up
bw x 10
Bw x 10
Pullup
bw x 6
Bw x 6
Bw x 6
Assisted
bw-25 x 10
Bw-25 x 10
bw- 25 x 9
Calf machine
90 x 15 x 4 (time killer)
Tbar
90 x 10 x 4
Treadmill x 10
Bike x 5… this bike was tough! Huge lactic acid burn
3/8 deload this week, powerlifting contest tomorrow. Also been dieting for about 10 days. I have learned I could eat cottage cheese with a shaved almond/pecan/walnut blend for pretty much every meal. It’s probably not zero carb with a minimal sugar in the cheese, but pretty damn close. May be my dinner for the next week.
I’m not nervous about my lifts, just warmups and meet protocols. I will fall right in the middle of the 125 weight class, so there will be some big boys (with some pound advantage) in my class.
Projected openers
BP 335
Squat 385-395
DL 425
So far all I know for sure… 15 years later I can still rock a singlet.
3/9. Powerlifting contest recap:
This was my first competition. I feel like it was very well run. The only error I noticed was a misloaded bar for my deadlift… Only by 70# or so. Should have went higher on both squat and deadlift. 3rd attempts should have been second attempts on squat and deadlift. Bench press second attempt also too low, by just a bit. I shit the bed on the bench press which should have been my best lift. Have not done max lifts in back squat and deadlift for some time, I was glad I hit PRs in each of those. I attribute this to new dedication to front squatting.
I had no idea how tired I would by the middle and end of the day. My legs are GASSED.
Weight in 255. 20# under class limit. Next contest will be 242… As every day walking weight. I’ve hit these lifts at that weight before. Well… Not exactly because 2 were PRs. But I’m carrying too much belly. For no other reason than I eat like a sow.
Squat 192.5kilo—425#
Bench press 157.5 kilo—347#
Dead lift 220kilo—485#
Thought I ripped my weight out of the building!!
Wow, what a crappy 10 days for training. I need to research and execute better when traveling for work. I did find a golds gym not too far from hotel on last day I was gone. I had already done a circuit and 20 minutes of cardio.
Looking forward to training with the local weightlifting club today. I’m really hoping I haven’t lost recovery in legs, but I’ve been through the soreness before, no reason to complain about it this time. If I am not sore, I will squat 5 times this week to make up what I missed.
3/16
Very positive day training with local weightlifting club. I hope to be a regular attendant.
todays weight in kilos…
40x3
50x3
57x3
67x3
72x2
82miss
82x1 this is a PR at 180.4#
85 miss a couple attempts
clean
90x2
clean jerk
80x2
90x2
97x2
107x1
112x1
stopped here, training partner didnt want to go up and I had no reason to
Front squat
100 x 3
120 x 3
130 x 3
140 x 3 —this one was tough.
150 x 1 w/belt
160 x 1 w/belt ----352# just by happenstance this is a 2# PR. It was a grinder.
After the longest layoff in a year or so, workout wasnt too bad. Still nursing lower back pain that comes EVERY time I deadlift (and sometimes when I backsquat). I will have to see a real doctor if I ever want to improve the deadlift. he might have to use knives. not good.
3/17
Bench press
135 x 10
135 x 10
225 x 8
245 x 8
275 x 8
295 x 3
305 x 3
275 x 3
275 x 3
275 x 3
225 x 10
DB vert press
65 x 12
65 x 10
65 x 10
Bar vert (pump/easy sets)
105 x 10
115 x 10
Rope tri ext
30 x 15
50 x 10
57 x 10
65 x 10
50 x 10
50 x 10
DB curl
40 x 10ea
35 x 10ea
Bar curl
Bar x 15
Bar x 15
I was just watching some Kelly starret video in get a life forums about back weakness/injury causing decrease in force production. Weights started off feeling really good, but I was disappointed in top reps, so maybe my back is affecting me. Tweaked my wrist yesterday at the oly club. It didn’t affect BP like I expected. Hurts a bit though.
3/19
Pull-ups—46 total reps
Neutral grip BW x 8
Reg grip BW x 8
Neutral grip BW x 8
Reg grip BW -30 x 8
Neutral grip BW-30 x 8
Reg grip BW-30 x 6
Bent over row
135 x 10----- back did not like this
T bar wide grip
90 x 10
90 x 10
90 x 10
Narrow grip
90 x 8
90 x 8
DB curl
35 x 9ea
30 x 10ea
30 x 10ea
Bar curl
45 x 15
45 x 15