Meat, just letting you know I’m still reading. My best wishes that your tough times get over with soon.
Hey brother. Your squat rant made me laugh… too true, and sad.
Training is looking good… anything I can do to help during during your life change, let me know. We all go through it, Lord knows I have… few times now 
thanks folks. i appreciate everyone checking in and i really apologize for not stopping in more. i just don’t have it in me right now. it’s like the wind is taken out of my sails and i’m basically just in survival mode right now.
Shit. I hope everything’s okay with you, Meat.
I enjoyed your squat rant. I’m always sensitive about people loading up the bar to curtsy, especially since I use so little weight but go ATG. Enjoyed watching your single box squat and how you don’t roll back onto the box but just hold the contraction in the hole. I will be doing these to relearn proper depth since I’m squatting way too deep and throwing away pounds in the process.
Stay strong.
I got sick this week so I skipped deadlift day… glad I did because I’m already much better. I’m pretty sure I would have gotten a lot worse if I had done them. I’ll be back in there tomorrow.
I also enjoyed the squat rant. I lift in a University gym that sees some of the most retarded things ever but letely theres been a big increase in people squatting and squatting to a decent depth. I’m wondering if thees something afoot with these people now.
bench- working max 510
warmups- used the 4 board to warmup today. it was much easier on my shoulders than full ROM warmups. I’m going to keep doing these until my shoulder is fully healed.
4 board
135x4
225x4
315x4
405x4
working sets- full ROM
70%-355x3
80%-405x3
90%-455x3- this set felt really good and strong
4 board- long pause on board- all sets were fast and strong
405x1
495x1
545x1
hammerzzzzz strength row thingy
some x some
tates
some x some
good day…
Nice benching & deadlifting. Some super strong lifts in here.
12-11-10 Bench Press - Week 2, Cycle 4
Flat BB Bench Press
10xBar
5x135
5x205(65%)
5x230(75%)
5x260(85%)
*4-Board
1x225
1x275
1x315
0x365 *Brought bar down way too low, and too slow.
1x365 *Slow lockout
HS 1-Arm Row
10x1 plate
10x2 p
10x3 p
6x3.5 p
Incline Tate Presses
10x30
10x35
10x40
Good day. Not feeling super strong on bench right now with the dieting and all, but I am pretty happy with be able to get that 365. I think since I have really long arms if I bring the bar down too low I lose all my leverage. Does that make sense…? Felt good to get a supramaximal variation in since we haven’t been doing that very much for a while. Finding a balance with 5/3/1 and supplemental stuff like that will work really well I think.
I weighed 237 morning weight the other day, and I had planned to keep going lower, but I think I’m just going to go into a 240 maintenance mode for a little while and see how that works. I lost some fat around the midsection which was my goal.
Now I’m just going to try to maintain 240, keep doing conditioning stuff (I have access to a prowler now and still doing some low intensity cardio too) and keep eating well and I think I will be able to slowly recomp and fill out the 242 class better.
My diet has been so strict and I’ll probably keep it that way, but just have something like a wegmans sub or something moderate like that for lunch so I’m not having withdraws from food all the time. Yes, I love food and I love cake. If I didn’t control myself I would be 400 lbs, lol.
skwatts- like’n the low box squats. progressing nicely.
low box squat, paused
warmups
0x10
135x4
225x4
315x4
working sets
70%- 440x3
80%- 505x3
90%- 565x1
600x1- ironically this set felt the lightest on liftoff and the fastest off the box.
abzzzz
decline situps
some
short and nasty.
Huge squats
I have said it before- something about how you turn the phrase
makes the concepts sink in
thanks for the rant.
Sometimes life kicks you in the balls- hang tough.
12-13-10 Military Press - Week 3, Cycle 4
Military Press
10xBar
5x95
5x140(75%)
3x155(85%)
3x175(95%)
Flat DB Bench
6x50
5x70
5x90
5x105
5x110
6x115
Barbell Rows
8x135
6x185
8x225
10x225
Chugged a shake with oatmeal, and a gatorade. Got in about an hour nap and… 2 hours later…
12-13-10 Squats - Week 2, Cycle 4
Box Squats ~14 inches *Stance almost as close as my deadlift
10xBar
5x135
5x230(65%)
5x265(75%)
5x300(85%)
8x245
Hyperextensions *35 lb bar on back like GM’s
5xBW
8xBW+35
25xBW
Abs
Decline situps, machine ab thing… few sets each.
Schedule is screwed up this week, and I was off work early and decided to get my military session in, lol. I lost a rep on that 175 from my best, but I’ve dropped about 15 lbs, so I’m fine with that. I was surprised with the DB benching though. My best is the 120’s for like 3 or 4. Got a little sleep in my car, lol… got back up and took some caffeine pre-workout stuff and squats didn’t feel too bad. This was my ‘easy’ day on squats though. and didn’t push much on the hypers since last time they made me really damn sore. I’ll be doing deadlifts in a few days and I’m going to see how 585 feels. Kinda sick again and throat hurting blah blah but I’ll be fine in a couple days.
12-16-10 Deadlifts - Week 3, Cycle 4
Conventional Deadlifts
6x135
3x225
2x315
5x430(75%)
3x475(85%)
1x530(95%)
1x585
Hyperextensions 25 LB EZ Bar on back
8x25
5x75
5x95
5x95
Decline Situps
25xBW
Real happy with that 585 tonight. It went up faster than expected also… didn’t get a video though, didn’t think of it. Considering I’ve gone from 263 gym weight at my heaviest to 244 gym weight and I did the 5/3/1 sets before hitting 585 I’m happy. It woulda been pretty slow but I might have been able to get 600 tonight, which is my best pull.
nice work Joweeee
International Bench Night- working max 510
warmup- 4 board
135x6
225x4
315x2
405x1
495x1
working sets
75%- 385x5
85%- 435x3
95%- 485x1
4 board - long pause
495x1
565x1 +20lbs
tates
40’s x 8
60’s x 8
70’s x 8
75’s x 6
good session… felt good. i definitely could have doubled 480, maybe tripled it on my last working set.
12-20-10 Bench Press - Week 3, Cycle 4
Flat BB Bench Press
*4-Board warmup
6x135
3x185
2x225
1x275
1x315
*Regular full ROM bench
5x230(75%)
3x260(85%)
1x290(95%)
*4-Board
1x335
1x370 +5 LB PR
Flat DB Bench
5x75
10x100
Incline DB Tate Presses
8x40
8x45
5x50
Had somewhere to be so I skipped any kind of rowing for the night. On the second rep of 290 I completely fell to the right… something new that happened to me and scott took the bar pretty fast cuz there was no way I was recovering from that. 370 didn’t feel nearly as heavy as I expected. I’m about to start bulking again, while still doing conditioning… really excited to put on size again. My goal is to hit 4 plates on a 4-board press.
Hello?
Did you guys have a good Christmas?
bench night
warmup - 4 board
135x4
225x4
315x4
405x4
working sets
65%-330x5
75%-380x5
85%-430x5- setup sucked on this set.
board press- paused
405x1
495x1
570x1 +5lb PR
reverse grip bench
315x8
365x4 long pause on each rep
tates
40’s x 8
60’s x 8
80’s x nope…triceps were fried.
seated calf raise
some x some
12-28-10 Bench Press - Week 1, Cycle 5
Flat BB Bench Press
*4-Board warmup
5x135
2x225
1x275
1x315
*Regular full ROM bench
5x200(65%)
5x230(75%)
5x265(85%)
*4-Board
1x315
1x335 *screwed up…
2x335
*Reverse Grip full ROM
8x225
10x225
*Superset
Incline DB Tate Presses / Seated Cable Rows
10x40 / 12x120
10x40 / 12x140
840 / 12x160
*Superset
Seated Calf Raise / BB Rows
5x20x2 plates / 2x15x135
Screwed up a couple sets on bench tonight… not sure why. Just wasn’t focused I guess. Been sick lately and after last night’s session I am much sicker today. I will probably skip tomorrow’s squats because this sickness just keeps coming back. I went snowboarding for a couple days over the weekend which is probably what did it. Regardless it was a pretty good night. Just did some light rows to get a little pump.
Feels like I’ve been sick for a fcking month. Not many plans for the next few weekends so I’m just going to try to take it easy the next week and get rid of this for good. I want to start pushing it again and putting on a little weight again but that’s hard to do when feeling crappy.
Started the cycle with bench tonight… I think were just gonna do bench/squats/press/deads… so same rotation… just started differently.
Edit: Just lookin at what i typed out and the 5/3/1 bench is starting to look less and less like the regular 5/3/1 setup, but it’s still there! haha. I suppose we just been slowly adding in some heavier work around it for our powerlifting needs! 
[quote]bunny7568 wrote:
Hello?
Did you guys have a good Christmas?[/quote]
Hey bunny, I had a great christmas. Saw some family and did gifts at my parents and then went snowboarding for a few days with my brother while he was back from Arizona. Unfortunately getting pretty sick again in the process but it was still fun.
One of the gifts I got from my fiance was a home-brewing kit with lots of extra flavor’s ingredients to make… cant wait to get started on one of the beers this weekend.
How was your Christmas?