Holy crap DF! All this time I thought you were just here to add funny photos to threads, you’re like, strong as balls.
pbclax - I am only asian when I smile
dday - I am a man of many talents
Back n gunzzz
In and out in 45 minutes
Warm ups
SR
RD Destroyer
60,30,15 x 60,40,20
Wide grip cable row
4 x 10
HS Iso row
3pps x 15
4pps x 12
5pps x 3 x 8
Rope Hammer curls
4 x 8
Pulldowns (various grips)
6 x 10-15
Fayetteville Deadlifting
Trained with the old group again. Day started off rough, but got better. Got a 5lb pr with a 645lb pull and missed 650 at lockout. Buff n stuff joined the 500 club in the deadlift with a clean pull, spectacular pull for coming back from a lower back injury. Foggy-j narrowly missed a deadlift pr, but we figured out his sticking point and in a couple weeks he will blow it away. Overall good day.
(me)
Warm ups
Deadlift
135 x some
225 x some
315 x 5
405 x 2
suit on, straps down
405 x 2
500 x 1
straps up
600 x 1
630 x grip slipped
645 x 1 (PR - video)
650 x missed at lockout - will soon be mine
Deficit Pulls
135 x 5
225 x 5
315 x 5
405 x 5 (funny story, puked after rep 4, didnt miss a beat, finished the set before setting the bar down)
500 x 3,1,1 (video)
Leg Press
3 x 25
Leg curl
2 x 25
Prowler
2 x dunno how far
Buff n Stuff (aka Angel)
Warm ups
Deadlift
dont remember all the in between sets, missed 500 twice, then nailed it, third times a charm
500 x 1 (15lb PR - video)
Deficit Pulls
135 x 5
225 x 5
315 x 5
405 x 5
500 x ish
Leg Press
3 x 20
Leg Curl
2 x 25
Prowler
same as me
Foggy-j (not doing the meet)
Worked on deadlift form, will be smashing prs in a few weeks
Deficit Pulls
135 x 5
155 x 5
185 x 5
225 x 5
250 x 2,1,1,1
Leg Press
3 x 15
Leg Curl
2 x 25
Prowler
same as me
Go Hogs Go. Lookin forward to training with em tomorrow.
Holy deadlifts! I like your little “routine” you do…(winky face)
Deadlift dances always make me lol.
I know things aren’t always perfect on a PR lift, but don’t forget to fuck that bar like you mean it at the top.
^July 30th
BWG - My dancing skills are close to amazing
BG - I will work harder on that
DE Bench
Quick day with fun volume for all, just me and buff n stuff, in and out in bout hour and 15. We did the same on everything today.
Warm ups
SR
DE Bench w/monster minis
155 x 9 x 3
3 Board
225 x 15
275 x 10
315 x 3 x 7-10
DB Incline
80 x 15
70 x 20
60 x 20
Rear Delt Destroyer
60,30,15 x 60,40,20
Lateral Raise
4 x 20
Curlz for teh Girlz
4 x 10
Row Machine
4 x 10-12
Pulldowns
4 x 10
Pushdowns
drop set to 100 reps (took me 6 drops)
awesome pulls man, holy moly
is your buddy pulling sumo too? is there anything specific he did to rehab his lower back? (I tweaked mine recently, might be a different injury though)
you guys are about to run out of plates!
good job on the PR - and your buddy had a better lockout than you 
trav - Kind of a long story, he did serious damage a little over a year ago and stopped pulling all together, worked back into it by pulling sumo, as his back got better he started tinkering, about 2 months ago it started killing him again while pulling and he thought he had damaged it again, false alarm though, and since then has been slowly climbing back up again.
EDIT - As to anything specific he did, just took some time off, hit his lower back through other means, strengthened the surrounding muscles, etc. He pulled 500 conventional btw.
nlmain - thank you, and yeah, he killed me on quality haha
Have a safe and happy 4th everyone.
Happy 4th! Looks like the lifting went well, wish I could have came!
Fucking shit man, solid ass pulls (you and buffNstuff). It’s awesome that you’ve got a kick ass group you can SafeForWork with, makin me jelly.
LWI West Coast WILL happen someday.
How are you planning to run your last week running up to the meet? Total deload? Partial deload? Any ideas?
Oh, and puking on rep 4, then hitting a 5th…radtastic my friend. Bravo.
Ink - I am truly blessed to have the group I do. We rarely get to train together, but constantly text, call, and fb about training, PR’s etc. We are all ready to smash weights at the meet. As to the week of, man I am not sure…any ideas?
ME Lower
Meh, just one of those days. Heart wasnt really in it. Ah well, it happens. Did reverse band squat with the monster minis, no clue how much on bottom, deloaded at the top. Squatted in briefs, and will be in briefs pretty much ever squat day till after the meet. Taking no chances on a retarded injury.
Warm ups
Squat
135 x some x some
225 x some x some
315 x 5
405 x 2
bands on
405 x 2
briefs on
500 x 3
550 x 2
600 x 1
655 x 1 (feel like I left some in the tank, like I said, just wasnt into it tonight. video)
Leg Press
12tp x 6 x 10
Standing Abs
4 x 10
^^really??? That t-shirt? lol
savage Deadlifting my friend. You are going to absolutely smash that meet… I cant wait to see the vids.
‘I only squatted 6,000 lbs…just one of those days’
Cheer up Eeyore!
Damn…i wanna be the one “janet jackson-ing” you in that video…
Damnit DF, I’m going to have to bust out my FREE shirt that I got with an order a long time ago from “that site”, just for teh lulz. That squat was excellent man, depth was great, lift was smooth.
As for the week of, what I did for my last meet was go in on the weekend before it, and worked up to my openers (in order, obviously) only, and left. Then the next few days I did a couple light sessions with stretching, and some walking just to keep busy.
I think I had an easy workout the Thursday before, just to hit everything lightly, and then (my meet was on a sunday) weighed in the night before, ate like a pig (which I wouldn’t suggest going completely overboard like I did, just eat something you’ve eaten before, but more of it) drank a lot of water/gatorade, and woke up the next morning ready to dominate. Everyone says different shit to do, but I’d suggest taking it easy that last week, and mentally preparing yourself for the Southern Domination that you’re about to bring.
Looking forward to hearing how your meet goes, it’s my motivation for my meet the week after yours.
LWI my friend.
greg - a free t shirt is a free t shirt
MiM - youre right, no need to be down, thanks mom 
BWG - lets hope I dont have a wardrobe malfunction
ink - LWI indeed, I will consider what you did, thanks for all that
Cardio
Incline Treadmill
x 30
Stretching
thats true… free is free. I take it back
week prior to comp I did not set foot in the gym. Total mental and physical deload.