Sadly, BOI membership dropped off over time, and many migrated to other forums and such. Life happens though, and that’s ok. Training goes on.
Little bit of background; I’ve competed in 3 raw powerlifting meets, my best total so far is with SPF, 1500 @ 193. Life’s thrown a lot my way lately, and will continue to in the forseeable future, but that’s no reason to throw in the towel.
I’m working with a poorly equipped little gym right now, but am working on finding myself an affordable power rack and other basic equipment so I can get back into heavy benching, rowing, squatting, deadlifting and pressing. For the moment it’s light weights, and slow, controlled reps. Oly gonna post working sets, none of the warmups.
Trained back and biceps tonight, as such:
Lat pulldowns supersetted with DB Pullovers:
160x3x15 SS 55x3x15
DB Rows (3 second negative):
55x3x12
Meadow’s Pinwheel Curls (pause at top):
40’sx4x8
Concentration Curls:
25x3x12
That’s all for today. Currently hovering around 197 lbs morning weight.
In other news, I now have acquired all the basics I needed for my home gym via craigslist. Got lucky with some great deals on solid equipment, maybe I’ll throw up a pic of what I’m working with soon. Got in my first session with a barbell in 3 months tonight. Felt weak as hell, but it’ll come back fast, starting slow and easy. Working sets only.
Close Grip Bench:
275x3
225/7/6/5/4
Close Grip Incline Bench:
185x8/8/8/6
OH EZBar extensions:
80x5x10
That was it. Partially due to equipment constraints, but mostly due to efficiency and necessity, I’ll be mostly just focusing on doing lots of sets on compound lifts to get my strength back. This will be fun.
Got into a relatively minor motorcycle accident Sunday night. Dummy decided not to stop at a stop sign, pulled out right in front of me. Went over my handlebars, thankfully came way with a few scratches and a sprained/possibly broken left thumb. Managed some thumbless squats today, just kept it light:
Paused Back Squats:
315x5x5
Stopped with that. Hell, this was the first barbell squatting I’ve done in about 3 months. Happy to get back at it, even under these conditions.
Not sure what part of NC you’re in (or if you’re even still there at all), but me and a couple other guys will be at the SPF meet in Myrtle Beach on 9/27. Could give you something to train for if you felt so inclined.
[quote]csulli wrote:
Not sure what part of NC you’re in (or if you’re even still there at all), but me and a couple other guys will be at the SPF meet in Myrtle Beach on 9/27. Could give you something to train for if you felt so inclined.[/quote]
Actually I’m back in NH…guess I should update that haha.
[quote]
Glad to see you’re still at it man, I always liked reading the BOI. Hope to see some more crazy-heavy rows in the near future.[/quote]
“Back” at it would be more accurate, what with this 3 month layoff from heavy weights. Combine that with the motorcycle accident which means anything pressing on my left thumb is out the window for a few weeks at least, and I’m kinda forced to ease back into things. It’s ok though.
Wanted to try overhead pressing today…warming up with the bar hurt left thumb/wrist a bit, jumped to 95 lbs and I could barely press it due to the pain. Oh well. Maybe in a week or so. Instead just messed around.
Pullups (varying grips)
bwx5x10
Standing Calf Raises:
135x5x12
That’s it. So little I can do right now. Gotta have patience.
[quote]hungry4more wrote:
Alpha, nice to see you’re still hanging around. How’s training going, still doing 2 CF WODs for warmups and cooldowns?[/quote]
Training is going great man! Right now I am training for Strongman Nationals in October. And yea still doing met con stuff at the beginning but dropped it from the back half just because a lot of the weights I am using are so taxing.
I hope you heal up soon man. Will be good to see you training at full speed again!
Thanks G1579…I doubt the legs will be the prettiest ever since I’ll almost exclusively be doing squat/deadlift variations for them, but they’ve always been a strong point.
Alpha, strongman huh? No doubts you’ll excel at it…I suppose I need to peruse your log and see how that’s looking!
Danny, I doubt only 3 weeks. I’ll get back there though. Just a little patience, as GnR puts it.
Did some more squats and rows today. Need to get some SBD sleeves, since the TKs died after around a year of use. I’ll grab them soon. After getting used to squatting in sleeves, going without them isn’t fun. Started to add a little bit of weight today on squats. Also should probably get a new lever for my lever belt…
Squats:
365x5x3
BB Rows:
155x4x10
Outta there. Thumb gets a little better day by day, but left wrist is still pretty sensitive as well.
