Scuba's Powerlifting Log

Training Training Logs
61

7/14/08: Deads and Upper Back

Sumo Deads:
add inzer t-rex straps up
225x1x3sets
315x1
add belt
405x1
465x1 - opener, easy
505x1 - 2nd attempt, not as clean as I wanted, but won’t be a problem at the meet

Sumo RDL’s:
tried these for the first time tonight at the suggestion of John Bernor, like em a lot, fry my glutes like crazy
275x7x3sets

1arm DB Rows:
120’sx12x3sets

Neutral Grip Pulldowns:
5platesx5
5platesx6x2sets

Fat Bar Pullups:
bwx5x2sets

Seated DB Cleans:
25’sx10x3sets

Pallof Press:
Purplex20secx2sets

God Bless.

62

7/15/08: GPP/accessory

Sled Dragging:
2platesx200ftx10trips - cut my time down from 1/2hour when I first started to 15mins, pretty easy, gpp must be improving faster than I thought.

Kneeling Band Pulldown Abs:
greenx10x2sets

Standing Pulldown Abs:
70x8x2sets

Hammer Curls:
50’sx8x2sets

BB Curls:
60x10x2sets

Wanted to do some from double biceps poses in the mirror but some 170lb kids doing high pulley curl half reps with 50lbs/side beat me to it, oh well, maybe next time.

God Bless.

63

ME Bench: 7/17/08

Shirt Bench:
add super phenom
315x1
405x1
445x1- 1" away
475x1 - touch, opener, grinded was out of my groove hand-off was too far forward and I had to bring the bar back to start.
505x1 - touch, flew up, hand-off was perfect, 2nd attempt, this is gonna be fun.

Was going to do floor presses, but I was tired and lazy

Band Tricep Extensions:
choked bluex12x3sets

God Bless

64

[quote]scubasteve2105 wrote:
ME Bench: 7/17/08

Shirt Bench:
add super phenom
315x1
405x1
445x1- 1" away
475x1 - touch, opener, grinded was out of my groove hand-off was too far forward and I had to bring the bar back to start.
505x1 - touch, flew up, hand-off was perfect, 2nd attempt, this is gonna be fun.

Was going to do floor presses, but I was tired and lazy

Band Tricep Extensions:
choked bluex12x3sets

God Bless[/quote]

Looks like you’re ready to go on the bench. Are you going to stick with roughly 30# jumps between each attempt or will you go for broke on numero 3 and try that 550?

65

[quote]novaeer wrote:

Looks like you’re ready to go on the bench. Are you going to stick with roughly 30# jumps between each attempt or will you go for broke on numero 3 and try that 550?[/quote]

Depending on how 505 goes I might try for an all time PR of 535-540, who knows. If John comes up he’s going to call all of my attempts, if not I’ll discuss it with my handler Rob, but I’m not completely ruling it out yet…

66

7/19/08: ME Squat

Squats:
add viking briefs:
235x1
325x1
add t-rex straps down no wraps
415x1
505x1
595x1
straps up
645x1
knee wraps all remaining sets
685x1x3 - 1st set 1"away, 2nd set bad groove a little higher, 3rd set less than half an inch, I was shot at that point and almost blew my whole face open. Squatting after a full day’s work on 3 hours of sleep is not fun. Will open with 670 and I’ll squeeze it down next week to make sure I can get it down there, but I’m not worried, have to remember to not be completely upright and open my knees up hard.

Pause Squats, raw beltless:
235x5 - easy, lower trap pain

RDL’s -
245x5x2sets

2sets of standing abs w/ green band

God Bless

67

DE Bench: 7/20/08 - last week of training before meet

Speed Bench:
dbl mini’s
175x3x8sets alt grips

Flat DB Press:
130’sx8x3sets - rep PR

Seated KB Shoulder Press:
20kgx10x3sets

Rope Extensions:
100x12x4sets

Rolling DB Ext:
40’sx10x3sets

God Bless.

68

7/21/08 - Deads and Upper Back
all of my main lifts this week will be worked up to my opener as a deload, kinda going light on the accessory work too, week off next week will do me good…

Sumo Deads:
add t-rex straps up
225x1x3
315x1
405x1
465x1 - easy, opener

Sumo RDL’s, raw w/ belt:
225x8
315x8x3sets - these are rough!!!

1 arm DB Rows:
150x8x3sets

Neutral Grip Lat Pulldowns:
140x12x4sets

Seated DB Cleans:
30’sx8x3sets

Prone Lower Trap Raises:
10’sx10x2sets

Diesel Crew Scap Retraction Progression:
5’sx5x2sets - these are rough!!! Ouch!

God Bless.

69

7/22/08: GPP/Accessory

Forward Sled Dragging:
2plates+25x200ftx16 trips - getting much easier

Sledgehammer:
8lb sledge, 10reps/armx3sets, 30sec rest after 1 set done w/ both right and left arm

Standing Pulldown Abs:
90x10x3sets

Hanging Leg Raises From Pullup Bar:
bwx5x3sets

Blast Strap Ab Fallouts:
bwx10x3sets, 30sec isometric hold last rep of every set - these are nasty!!!

Hammer Curls:
50’sx10
50’sx8

HS Preacher Curl Machine:
70x12x3sets

GPP is getting up there finally, felt great after this training session, haven’t sweat that much in awhile, and I train in a gym w/ no a/c haha! At this commercial gym I work at everyone was staring at me pulling the sled and hitting a big tire with a hammer while they walk aimlessly on a treadmill for an hour just to go next door and get a subway sandwich and a soda. Ignorance is bliss I guess.

God Bless.

70

Bench Video from 7/17/08,

505 in inzer super phenom

71

ME Bench: 7/24/08

Shirt Bench:
add inzer super phenom
315x1
405x1
445x1 - 1.5" away, no belly tonight, abs are hurtin!
475x1 - touch, smoked, easiest of my openers so far

Band Tricep Extension:
Choked Bluex12x5sets

God Bless

72

ME Squat: 7/25/08 - last workout b4 meet

Squats:
add metal viking briefs
255x1
add inzer t-rex straps down no wraps and belt
455x1
straps up
545x1
595x1
635x1
add knee wraps
670x1 - broke parallel, opener, felt great

Chris Taylor working on my backx1 - have a trigger point/possible dislocated rib, dug into it with the butt end of a brush to try and break up the trigger point and adjust my back a little, boy did that suck, but it feels a little better. Recovery modalities begin tomorrow.

God Bless.

73

7/27/08: Mobility/prehab/rehab

one week away, did some tractioning of some of my problem joints with the jump stretch band today.

Active Warmup
Mobility Work
Jump Stretch Traction
Foam/Lacrosse Ball rolling
Prone Lower Trap Raises
Prone Internal Rotations
Static Stretching

Feeling good. Relaxing all week, start water manipulation tomorrow!

74

[quote]scubasteve2105 wrote:
7/27/08: Mobility/prehab/rehab

one week away, did some tractioning of some of my problem joints with the jump stretch band today.

Active Warmup
Mobility Work
Jump Stretch Traction
Foam/Lacrosse Ball rolling
Prone Lower Trap Raises
Prone Internal Rotations
Static Stretching

Feeling good. Relaxing all week, start water manipulation tomorrow![/quote]

Keep those joints healthy, bro. I’ve finally realized that I need to things like that, such as stretch my piriformis and adductors, or I won’t be able to get up out of my seat without wincing from tender hips.

Are you taking the week off from lifting entirely? I lift all the way up to Tuesday or Wednesday, but don’t do anything strenuous. Keeps me fresh, otherwise I feel stiff and lazy.

75

[quote]novaeer wrote:

Keep those joints healthy, bro. I’ve finally realized that I need to things like that, such as stretch my piriformis and adductors, or I won’t be able to get up out of my seat without wincing from tender hips.

Are you taking the week off from lifting entirely? I lift all the way up to Tuesday or Wednesday, but don’t do anything strenuous. Keeps me fresh, otherwise I feel stiff and lazy.[/quote]

I’m a personal trainer/strength coach so I end up doing a little bit of lifting every day, nothing serious, demonstrate a bench here, squat there, but nothing heavy at all. I might do some pushups if I’m feeling froggy, but I stop everything after tuesday or wednesday. If I don’t have to lift it I won’t. Just try to grease the groove and stay loose.

76

[quote]scubasteve2105 wrote:

I’m a personal trainer/strength coach so I end up doing a little bit of lifting every day, nothing serious, demonstrate a bench here, squat there, but nothing heavy at all. I might do some pushups if I’m feeling froggy, but I stop everything after tuesday or wednesday. If I don’t have to lift it I won’t. Just try to grease the groove and stay loose. [/quote]

Gotcha. I have the prototypical sit-on-your-butt-all-day desk job, so doing something in the gym to keep loose is a necessity. Economists, such as myself, don’t have the most physically taxing occupation in the world.

77

7/31/08 - figured I would give a quick synopsis of my weight cutting efforts this week.

throughout the week I continued with my usual diet, except monday my carbs were slightly higher than usual, around 200g, tuesday, wednesday were normal low carb days (50-100g) and today wasn’t a high carb day, coming in at about 200g.

Starting weight Monday morning 227.8lbs

Mon - 1.5 gallons water
Tue - 2 gallons water
Wed - 2 gallons water
Thu - 1 gallon, stopped eating/drinking at around 6

hopefully my weight gets low enough so I can eat something small on the ride up (4-5 hours), I have problems with hypoglycemia so I will have glucose tablets on me in case I feel really low since they don’t weigh all that much I can take 1 or 2 if necessary.

Will post my weight tomorrow morning, and then it’s off to weigh-ins.

God Bless.

78

[quote]scubasteve2105 wrote:
7/31/08 - figured I would give a quick synopsis of my weight cutting efforts this week.

throughout the week I continued with my usual diet, except monday my carbs were slightly higher than usual, around 200g, tuesday, wednesday were normal low carb days (50-100g) and today wasn’t a high carb day, coming in at about 200g.

Starting weight Monday morning 227.8lbs

Mon - 1.5 gallons water
Tue - 2 gallons water
Wed - 2 gallons water
Thu - 1 gallon, stopped eating/drinking at around 6

hopefully my weight gets low enough so I can eat something small on the ride up (4-5 hours), I have problems with hypoglycemia so I will have glucose tablets on me in case I feel really low since they don’t weigh all that much I can take 1 or 2 if necessary.

Will post my weight tomorrow morning, and then it’s off to weigh-ins.

God Bless.[/quote]

Good luck Steve. Have fun and hit some PRs.

79

[quote]novaeer wrote:

Good luck Steve. Have fun and hit some PRs. [/quote]

thanks nova!

as of 9:00am this morning I am 220.0, nice!!! Leave in 1 hour to head upstate and weigh in hopefully around 3 or 4. Will post results as soon as I’m back.

God Bless.

80

SSA Backyard Meet 8/2/08

weighed in at 4:15 Friday afternoon (8/1/08) at 217.3, nice!!! Then the chaos ensued. Began re-hydrating with water/gatorade combo, was on our way to get food and the car broke down!!! After waiting for a tow truck and a rental car, car was brought to dealership and tow truck driver fixed the car for us, thanks Chad!!! Long story short I ate a sweet potato that I had brought at about 6, then went and got dinner around 7, back to the hotel around 8, 2 more sweet potatoes, 2 protein shakes, and a crap load of water and granola bars. Next morning weighed only 223, not enough time to re-hydrate, lesson learned.

Meet results:

Squat: inzer t-rex, metal viking briefs, straps and knee wraps
670 - miss, knees shifted forward
670 - good lift, 45lb meet PR
waived third attempt, shot, felt like crap

Bench: inzer super phenom
475 - good lift - 15lb meet PR
505 - miss, straight lined, couldn’t get over my face
505 - miss, hand cuffed, came up fast didn’t get elbows out fast enough, oh well

Deadlift: Inzer T-rex
465 - good lift
505 - good lift - 30lb meet PR
535 - missed mid thigh - wiped out!!!

Total: 1650 - 125lb meet total PR!!!

so even feeling crappy and not hydrated fully to start I still hit a meet PR on every lift. So looking on the bright side of things, first meet I cut weight for, not fully hydrated and exhausted, I still pulled out a pretty good total, hit PR’s and had a blast hanging out with the McCaslin’s and John Bott’s crew. Big thanks to my training partner Rob Spitzner for his help handling me while benching in the meet, and all the guys who helped me out who I’ve never trained with before. Took first in my weight class (I was the only lifter in it haha!!!), but I think I’m ready to start doing some national level meets, IPA’s in November, possibility if I can get my weight down so I don’t have to cut like this again, and SSA nationals definitely in the spring. Long post, but I’m pretty happy with the results.

God Bless. Pics up soon!!!