I bet the masters like Ed Coan or Pacifico were incredible and able focus like lasers on their form to hit huge numbers.
I think elite athletes in any sport have that ability to focus. Too bad I’m not one of those guys…
12/5/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 325 x 1, 415 x 0, 385 x 1, 315 x 6
415 got stuck on my chest today. Once I got a little bump from my spotter, I was able to complete the lift. I’ll blame today on a couple factors. First I really have not slept well the past several days. I was already tired, and had a migraine from the lack of sleep. Second, I hit the bench on the way down. That always has a way of messing with me.
Since I had nothing today, I did not do my normal routine. I just did some minimum work, and got out of there.
The good news is I passed a promotional test at work a couple weeks ago. Sometime in the next year I will be doing from first line supervisor to executive staff. That will equal no more graveyard shifts. It should also mean a stronger me.
Jeez, with lack of sleep and having a migraine I’d say you had a really good workout. Glad to read you’ll be going off graveyard shifts. That’ll be a big change in your life.
Thanks Biker. My hours make me feel old sometimes.
12/7/15
Deadlift:
135 x 10, 185 x 5, 225 x 2, 275 x 1, 315 x 1
3 sets x 3 reps x 425
Rack Pulls (from knees):
435 x 5
455 x 3
475 x 2
495 x 1
Laying Leg Curls:
4 sets x 10 reps x 110
Today was the second straight low energy day. I’m not happy at all with the results. I think once I get my sleep schedule set up, things will get better. Plus I did some training last night. We did some wrestling and fighting. I’m not sure if that took something out of me. I know I was a little sore as the result.
12/10/15
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 375 x 3, 425 x 3, 475 x 3
Front Squats:
135 x 5
185 x 5
225 x 5
265 x 5
Leg Extensions:
4 sets x 10 reps x 185
Today was much better. I had plenty of energy, and the sets felt good. I wear an Inzer belt with latch. For 425 I put the belt on, but forgot to hinge the latch. I did not realize this until I walked out. I went for it anyway. It felt good, and there were no issues.
12/11/15
Bench:
135 x 10
185 x 5
225 x 3
245 x 1
275 x 1
325 x 1
415 x 0
225 x 5
245 x 5
275 x 3
315 x 2
335 x 1
365 x 1
405 x 0
225 x 10
The word of the day is “INSANE.” I had trouble at 415. My form was off, and the bar came down wrong. I got stuck about three inches off the chest.
I then hooked up with “Robbie.” He is a guy who sometimes spots me. He’s not all there, but he’s a great spotter. He told me he would “train” me for the day. I thought the hell, I need a jumpstart. He then made me start building back up. We took about three minutes between sets at that point. By the time I got to 405 again, I was pretty tired.
If nothing else he worked me hard. I can barely lift my arms. I’m sure I’ll be pretty sore the next few days.
You’re one strong, sore dude.
Tell me about it. Four days later and I’m still sore.
12/14/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
3 sets x 5 reps x 425
Rack Pulls (from knees):
435 x 5
455 x 3
475 x 2
495 x 1
Laying Leg Curls:
4 sets x 10 reps x 110
3x5 at 425 is no joke. Good work Crippler.
Thanks Dave. It’s getting there.
12/15/15
EZ Bar Skull Crushers:
2 sets x 15 reps x 75
2 sets x 15 reps x 95
Two Arm Extensions:
2 sets x 15 reps x 80
2 sets x 15 reps x 85
Kickbacks:
2 sets x 15 reps x 35
2 sets x 15 reps x 40
One Arm PD:
2 sets x 15 reps x 35
2 sets x 15 reps x 40
One Arm Extensions:
2 sets x 15 reps x 35
2 sets x 15 reps x 40
Reverse DB Curls:
4 sets x 15 reps x 35
Poundstone Curls:
50
12/18/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 325 x 1, 415 x 1, 365 x 2, 335 x 3
DB Press:
4 sets x 15 reps x 75 left / 70 right
Svend Press:
4 sets x 50 reps x 3 plates
Three is a charm. After three weeks I was finally able to get 415 to move. The second rep of 365 was a bit of a struggle, and I was all over the place at 335. The first rep hit the bench, number two came up uneven, and number three hit the bench again.
I went lighter on DB presses than I had planned. It’s been a while since I did them, and I was a little fatigued already.
I’ll take a deload / light bench week next. On a side note I broke my right big toe during my last workout. I went to place a dumbbell on the rack, and I missed it all together. It landed right on my toe. There’s not much you can do, other than tape it up. A couple bench sets today were not too fun, since I bench on my toes.
12/19/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
3 sets x 2 reps x 450
Rack Pulls (from knees):
435 x 5
455 x 3
475 x 2
505 x 1
Laying Leg Curls:
4 sets x 10 reps x 110
I was a little worried about pulling with my broken toe. I wear wrestling shoes when I deadlift, and they are already uncomfortable. I taped it up pretty good and went at it. Although it was not 100% it was not too bad once I got rolling.
12/20/15
Kroc Rows:
4 sets x 10 reps x 115
OHP:
45 x 10, 65 x 10, 95 x 5, 140 x 5, 160 x 5, 180 x 5
Lat Pulls:
4 sets x 10 reps x 100
Face Pulls:
4 sets x 15 reps x 80
Fast and easy…
I’m guessing the upside of a broken toe for a powerlifter, if there is one, is that keeping your weight back on your heels when doing deads becomes more of a necessity than just a cue. Good job working through the injury.
It’s funny you say that. I was really focusing on keeping my weight on my heels. It didn’t always work. I’ve discovered how much we use our toes when we walk. Yesterday the parking lot at church was really icy. I was doing the don’t slip shuffle. I found that even then we use or toes to grip. Not fun…
I’m going to attempt to squat on Thursday. We’ll see how that goes.
12/21/15
Tate Press:
4 sets x 10 reps x 45
Once Arm Extensions:
4 sets x 10 reps x 40
Kickbacks:
4 sets x 10 reps x 40
Rope PD:
4 sets x 20 reps x 100
Standing Barbell Extensions:
1 set x 50 reps x 50
I just wanted to get some light triceps in today. This week will be a deload of sorts.
12/24/15
Squats:
135 x 10, 225 x 5, 275 x 3, 313 x 1, 375 x 5, 405 x 3, 485 x 3
Seated Leg Extensions:
4 sets x 10 reps x 410
Leg Extensions:
4 sets x 10 reps x 185
Well that sucked. My depth was off on all three heavy reps. I thought I could squat on my bum toe, and I did but it really hurts now.
On the plus side, my next meet will be March 12. I normally compete again in August, but my son leaves for his Freshman year of college that week. I told my wife I want to got to the WABDL words in Vegas in August, and she was good with it. It will be a great year of training.
Merry Christmas!!!
Merry Christmas. Maybe Christmas food/drink will heal that toe.
Hope your toe heals fast. Merry X-mas to you and your family.
Hope your toe heals fast. Merry X-mas to you and your family.
12/29/15
Thanks. We had great Christmas.
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 450 x 1, 465 x 1, 405 x 1, 365 x 1
Rack Pulls (from knees):
435 x 1
465 x 1
505 x 1
Seated Leg Curls:
4 sets x 12 reps x 110
Nothing too hard today. I figure I’ll gear up next week to start meet training. Today I stayed at singles and worked on speed and staying tight. The toe hurt at first, but after awhile it was not too bad.