Cool, thanks. I might give your guy a call. Lynchburg is terrible for sports medicine.
Cycle 5, Week 3
Squat
bar
bar
bar
135
135
225
225
315 x 5
355 x 3
385 x 1 (High bar)
Bench
bar
bar
95
95
135
135
225
225 x 5
250 x 3
280 x 4
Pretty good. Could have had 5, but the shoulder/elbow was hurting and I didn’t want to push it.
Inverted Row
3x15
1 hour basketball full court 5 on 5
nice benching
I heard your buddy Schaub on the local sports talk radio yesterday. He came across real well. He’s definitely a real smart QB and aside from being talented he seems to have a good understanding of the game.
Thanks. Yeah, Matt was in a battle in college with another QB who had a lot better arm than he did and a lot better escapability, so he became a film room junkie and developed the mental side to win the job. Too bad they got smoked today…
Cycle 6, Week 1
DL
135
135
225
275
315
355
395 x 5
Rack Pull
135x5
225x5
315x5
405x3
495 fail
Reintroducing these, just wanted to get a feel for where the weight needs to be. Next time I’ll go 405, 430 or something like that.
Pull ups
bw x 8
bw x 8
+45 x 5
+80 x 3
+80 x 3
bw x 10
Kroc Rows
125 each arm x 10, grip was really dead from what I already did.
reverse crunches
3x15
I know I’ve said this before but for someone who hasn’t been lifting all that long your strength is just insane.
Thanks, man. And good work by your Jets beating the Favre/Moss circus.
6.1 (Cycle 6, week 1)
OHP
bar
bar
95
95
135
155
175 x 5
I didn’t have the juice today.
Speed Bench
6x3x185 on the minute
Pretty easy.
Dips
BWx10
+45x10
+90x5
+90x8
Farmer Carry
4xfailure. The last one was a killer. Somebody put the 70’s where the 100’s go and I got some guy to move them for me, but that added a good 10 seconds to the end. After yesterday my grip is fried, so I’m surprised I can type at all right now.
Prone Bridge / 10xab wheel x 2
Yesterday’s DL, see what you think if the form is any better…
vid?
The Jet win was a bit sloppy toward the end but a win is a win. It’s one thing in baseball when you have 162 and you see managers get pissed after a sloppy win but in football every game is close to a must-win. Your skins took care of business as well. Like I said before the season started I would not be surprised to see the Skins get at least a WC. The NFC East is winnable.
Deads look good to me. I come down a little more controlled but that’s probably something I should change and dead more like you, coming down controlled takes too much out of you.
6.1 Squat
bar
bar
bar
135
135
225
265 x 5
305 x 5
345 x 5
These were pretty bad and took a long time. The first two work sets were actually pretty good, but the 5x345 was rough. I played basketball last night, so I knew squats would be tough. I also did high bar squats, so I knew the weight would be challenging. My arch did not hold up on the final rep, so I basically GM’d it.
Power Clean
135 x 5
135 x 5 (snatch)
185 x 5
185 x 5
Reverse Crunch
3x15
Pretty lame day in the gym. I was just too tired from basketball and not sleeping well at all.
Basketball always used to kill my squats depending on how hard I played it would even affect my deads too. Still a nice job man and enjoy the games on Sunday.
Saturday
6.1
Bench
bar
bar
95
135
225 x 5
240 x 5
250 x 11
Pretty good. Back started to cramp up, so I stopped.
Inv. Row
3x15
T-Bar Row
4x10x90
(new machine instead of bar in the corner. I’ll be going back to using the bar in the corner)
2-board Press
315x3
335x3
355 Fail
335x2
Ab wheel
Today
6.2
DL
135
225
225
315
365 x 3
415 x 3
Not very fast off the floor. Needs work.
OHP
bar
bar
95
95
135
145 x 3
165 x 3
185 x 3
Also, not very good. I’m sure DL took a lot out of me, but this has to get better.
DB Rows w/ 70 x 10 x 2
Skipped abs b/c I was irritated.
250 for 11 on bench is pretty friggin awesome.
Thanks, I crunched my workouts this week b/c I’m taking my wife to the beach for her birthday Thursday-Sunday, so here’s the rest of my work for the week:
6.2
Squat
bar
bar
135
225
275
2903
3303
370*3
Felt pretty good. I’m doing high bar olympic squats, so the numbers won’t be as high as they were for the low bar PL squats, but I was able to keep my arch and stay up for the prescribed reps, so I’m happy with that.
Bench
bar
bar
95
95
135
185
225
240x3
255x3
270x8
Pretty good. The last rep on bench felt really good, but I was tired and my back just doesn’t like doing a lot of reps on bench. The arch and leg drive are hard to keep going for more than 6-7.
Pullups, various grips
bwx5
bwx5
bwx5
+45x5
+90x2
Combining squat and bench on the same workout wore me out. These pullups were useless, but it felt good to try to push through while tired.
That’s it.
Weighed in at 197.2. That’s as low as I’ve been at the end of a workout in a while, so it’s promising I am getting stronger without putting on a lot of weight.
Awesome stuff man. I wanna get my weight down about 10lbs but it’s hard to do when you wanna maintain/increase your strength.
It is hard. I try to stick to either cutting fat or increasing strength, but increasing strength always wins in my subconscious. I think I’m pretty safe as long as I don’t get up to 210 or so b/c I didn’t do much at all to cut weight for my last PL competition and weighed in at 190.6 after weighing in at the gym a week before at 199 (198 is the weight class).
You want to compete in March? Hop a plain to Charlotte for the Border Battle. It was an awesome meet.
Yeah I’d love to compete, it sounds like a lot of fun. It would be very rewarding for me considering how weak and small I was when I started lifting. I never thought I’d even be at the point where I could seriously consider a PL meet. How exactly does it work…do they just add up the big 3?
How it works varies a lot depending on who’s running the meet and how many lifters there are, but basically you weigh in, pig out for an hour or so, then start the meet. There’s usually a warm up room where you get ready, then you get three attempts at each lift. Squat is first, then bench, then DL. Total of your best of each lift is your score.
6.3
OHP
bar
bar
95
95
135
155x5
175x3
195x1
195x1
Felt really heavy.
Bench
bar
bar
95
135
185
225
275 x 3
315 x 1
2-board press (used worn out old foam roller)
335 x 2
345 x 2 PR
355 x 2 PR
365 x 1 PR
385 FAIL
Felt pretty good.
Kroc Rows x 10 each side w/ 115
Reverse Crunch 3 x 15
6.3
Squat
bar
bar
135
135
225
315x5
355x3
390x2
Felt good, no strain on the back. This was high bar, so I think I’m making good progress.
Lots of pull ups, various grips
Calf raises 100x8,5
bridges
I was late getting in to the gym. One too many snooze alarms.