Solid work going on, as always. I will echo the strong deads comments. Also, some notably great work swimming 45 minutes followed by 2-mile runs. That is no picnic. Good job on the discus/shot put as well.
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12 May -
Leg press - 90wu, 180, 270, 360 x 10, 410 x 8
Box jumps - 5 x 5
Bench - 135wu, 185 x 12, 225 x 10 x 3
smith incline ā 110wu, 175 x 12, 205 x 10, 235 x 8
Cables xover - (low to high) - 30 x 15, 40 x 10, 50 x 8
(High to low) 40 x 15, 50 x 12, 60 x 10
flys (bent arm) - 30wu, 40 x 10, 50 x 8, 55 x 6
cgb - 135 x 12, 185 x 10, 225 x 8
overhead tri ext (rope) - 80 x 15, 100 x 12, 120 x 8
13 May -
Cleans (reset after each rep) 135wu, 155 x 6, 175 x4, 195 x 2, 205, 215 x 1
Seated db press - 35 wu, 45 x 12, 55 x 10, 65 x 8
Cable front raise (each arm, rope) 20wu, 30, 40 x 8, 50 x 6
facepull (rope) - 70 x 15, 90 x 12, 110 x 8
hammer curls - 40 x 12 x 3
reverse curls (ez curl) - 70 x 15, 90 x 12, 100 x 8
Overhand cable wrist curls - 50 x max x 3
hypers - w/25# x max x 3
14 May -
Started with the wife getting to talk to our son in Okinawa and grand kids. Then to her really make her day (ok and mine, too) our son in Cameroon managed to get through to us. After church get together at No. 1 brothers spread. Great food and drink. I never cease to be amazed that my mother whoās 96 can remember the names of everyone down to her youngest great great grand childs name. We all had a great time.
Today - throws
Discus will be first at my first meet so:
Discus - 2 WU throws
3 Competition throws, kicked back and put in the earbuds for a 1/2 hour, 3 more competition throws (assuming Iāll make the finals).
Shot put -same routine
2WU, 3 comp throws, 1/2 kick back, 3 more throws
After, 18 discus throws and 12 shot throws
6 laps
Feeling almost ready.
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Still getting in some slid titty work I see. Nice
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Nice benching. That is impressive about your mom. Hopefully her memory passes on to you.
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Amazingly awesome. Good genes, why am I not surprised lol?
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Thanks. Gotta be truthful, those were hard. Last reps of the last set just creeped up. Donāt know if Iāll be doing sets like that much longer.
Yesterday - Quick 1/2 hr swim and 1 mile run. Busy day
Today - 3/4 hr kata, 1/2 hour stick work (escrima), 15 min hvy bag. Donāt want to be embarassed when I get back to the Philippines.
Was a little disappointed . Old friend and traveling partner āTreeā called to let me know thereād be a Highland Game in Oct. After telling him all my aches and pains told him I wouldnāt be here. Would have been fun to do one again.
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Youāll be fine just rest longer between sets 
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Excellent work in here. It always amazes me to read about your family. It seems like you come from a very large and close family. While Iām sure that comes with itās own set of challenges, it has to be very rewarding as well. You all definitely seem to have some good genes, thatās for sure. Plenty to be thankful for.
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sng leg press - 90wu, 140, 160, 180 x 10
Box jumps - 5 x 5
Bench - 135wu, 185, 205, 225, 245, 255 x 1(all paused, explosive press), 225 x 10
smith incline ā 110wu, 175 x 12, 205 x 10, 235 x 8
Cables xover - (low to high) - 30 x 15, 40 x 10, 50 x 8
(High to low) 40 x 15, 50 x 12, 60 x 10
flys (straight arm) - 25wu, 30 x 12, 35 x 10, 40 x 8
cgb - 135 x 12, 185 x 10, 225 x 8
overhead tri ext (rope) - 80 x 15, 100 x 12, 120 x 8
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Thank you. Iām the 6th of 6 boys. (hard being the ābaby brotherā at 68!) Iāve been blessed with very large supportive families on both sides of the ocean.
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Still owning the bench I see. Nice work Harry
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I have nagging thought in my head if a powerlifting meet comes to the area any time soon I might enter the bench and DL. Been many years seen Iāve competed in powerlifting.
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Definitely, go for it!
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Deads - 135, 225, 315, 375, 405, 415 x 1, 315 x 6
Clean/Press - 115, 135,155, 175 x 1, 155 x 6
Clean/Jerk -195,205, 215, 195, 175 x 1
Cable front raise (each arm, rope) 20wu, 30, 40 x 8, 50 x 6
facepull (rope) - 70 x 15, 90 x 12, 110 x 8
hammer curls - 40 x 12 x 3
reverse curls (ez curl) - 70 x 15, 90 x 12, 100 x 8
Overhand cable wrist curls - 50 x max x 3
hypers - w/25# x max x 3
Going for explosiveness only. Meet is next Saturday. Raining everyday to hope to get in some throwing around mid week. Probably ease up on lifting around then too.
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Go for it. I find training for a meet really fires me up.
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Rain lifted during the night and the morning was glorious. Had to throw. Grass was soaked and the shot pit sand was too but the platforms were dry.
Discus -
6 Power Position
6 South Africans
18 full - worked on speed in the turn and set up into the best release positon. Sped up to much and fouled several times. Speed without control aināt good.
Shot -
5 overweight overhead
5 power postion
15 full throws - same as discus, worked on speed across ring and proper release positon. Threw myself over the toe board a couple of times so need to concentrate on my reverse.
As usual, I canāt come near in practice what I throw in a meet so I figure an added 3ā to 5ā on the shot and up to 10ā plus in the shot. Depends on the level of the competiton.
Yāall followed all that I hope. 
6 x 400m
Huge breakfast after. Good day.
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All good days start with a monster breakfast. Quality
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45 min swim/2 mile run
Lift tomorrow and hopefull dry weather Wed or Thur for another day of throwing before Sat Meet
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leg press - 90wu, 180, 230, 280 x 10
Bench - 135wu, 185 x 10, 225 x 8 x 2
smith incline ā 110wu, 175 x 12, 205 x 10 x 2
Cables xover - (low to high) - 30 x 15 x 3
(High to low) 40 x 15 x 3
flys (bend arm) - 25wu, 35 x 12 x 3
cgb - 135 x 12, 185 x 10, 225 x 8
overhead tri ext (rope) - 100 x 12 x 3
Nice easy work out. Suppose to be beautiful tomorrow so some light throwing and thatās it til Saturday.
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