8/18/07- Thursday- Conditioning
A1)DB Military Press
35x12 x15 x20
A2)KB Swing
53x40 x40 (1 Arm)x20/side
A3)KB Reverse Lunge
53x10/side x10 x10
A4)BB Hang Clean
95x10 x10 x10
A5)KB Goblet Squat
53x15 x15 x15
A6)DB Alternate Row
35x20 x20 x20
8/18/07- Saturday- Conditioning
Barbell Complex
A1)Overhead Squat
85x10 x10 65x10
A2)Hang Clean
85x10 x10 65x10
A3)Military Press
85x10 x10 65x10
A4)Bent Row
85x10 x10 65x10
A5)Rev Lunge
85x10 x10 65x10
A6)RDL
85x10 x10 65x10
A7)Front Squat
85x10 x10 65x10
Dumbell Complex
B1)Standing Hammer Curl
45x5 x5 x5
B2)Alt Military Press
45x20 x20 x20
B3)Static Lunge
45x10/side x10/side x10/side
B4)Alt Bent Row
45x20 x20 x20
B5)Rev Lunge Overhead Press
30x10 x10 x10
B6)KB Swing
53x20 x20 x20
Notes: Well, that’s a little bit of volume there. I was planning on doing 2 sets of each, but my training partner for the day was ready for a third, so I obliged. I should probably up the weight next time. first time through this, I had to drop the weights back on the second time through, and I certainly couldn’t have gone a 3rd time through…PR!!!
-Matt
[quote]maraudermeat wrote:
how’s the stomach been treating you?
[/quote]
still not great but better thanks keeping the weight up just not feeling right but Im dealin just living on pudding and protein LOL
Thanks bro its coming along monday will be DL day try and get even further head of Modi the PR whore 
glad to have ya back bro i was getting to miss ya you sexy beast
Oh on a more somber note just left the hospital got a call just after training my grandma my moms mom had they think a stroke. Man there dropping like flies ppl. I gotta say do what you love in this life in the end its short and ya aint taking anything but what you did and memories with you maybe. Live this life brothas
Phill
[quote]maraudermeat wrote:
I feel your strain…I mean pain. I lost so much water weight sweating my ass off that it took me 4 days to get it back.
I had a good session today but I could didn’t have any endurance.
I’m sure you will be back whoring it up with the rest in no time.
we still need to hook up for a training session.
meat
[/quote]
Hah, now that made me laugh. Funny story about my weight. I went to the hospital on Thursday night because I wasn’t getting any better, and when they were taking my vitals they asked for my weight and I said I had no idea–because I thought I had blasted at least 10# out in “water” weight. Well, I step on the scale and the damn thing says 105Kg (231lb for us American folk). My weight was roughly 235ish when this whole ordeal began and after all that, I’m down 5 pounds, WTF? Hopefully that’s a good thing, and not indicative of me being a bigger fat ass than the sexy thing I see in the mirror However, people have said I’m noticeably leaner and my pants are a little looser when I button up. My guess is I was probably bloated beforehand and blew out mostly water weight.
I hear you on training. My meet prep will be wrapping up over the next few weeks (hopefully the week out didn’t FUBAR things), so after that would be a great time. Also, plans for the garage gym are still alive, just have to pay off some plastic first before I make the plunge.
08/18/07
Had my first powerlifting meet ever today. I lifted raw (no belt or wraps either) and weighed in at 194.
Squat
405-Good
415-Good
440-Good
Bench Press
225-Good
240-Good
255-No lift
Deadlift
466-Good
506-Good
531-Good
A 19lb PR in the squat and a 30lb PR on the deadlift. One guy told me I was below IPF depth on the 440 squat attempt. A trainer from my gym took video of my lifts. I’ll be sure to post them as soon as I get my hands on them. Per usual, my bench sucked. I’ve hit 251 in the gym for a touch and go. I guess I need to make bench my new “favorite” lift and focus a little harder. In the end, I was generally pleased and now have some new marks to use for programs going forward.
Comngrats and damn fine work
Keep it up
Phill
[quote]ChaseT wrote:
08/18/07
Had my first powerlifting meet ever today. I lifted raw (no belt or wraps either) and weighed in at 194.
Squat
405-Good
415-Good
440-Good
Bench Press
225-Good
240-Good
255-No lift
Deadlift
466-Good
506-Good
531-Good
A 19lb PR in the squat and a 30lb PR on the deadlift. One guy told me I was below IPF depth on the 440 squat attempt. A trainer from my gym took video of my lifts. I’ll be sure to post them as soon as I get my hands on them. Per usual, my bench sucked. I’ve hit 251 in the gym for a touch and go. I guess I need to make bench my new “favorite” lift and focus a little harder. In the end, I was generally pleased and now have some new marks to use for programs going forward.[/quote]
[quote]ChaseT wrote:
08/18/07
Had my first powerlifting meet ever today. I lifted raw (no belt or wraps either) and weighed in at 194.
Squat
405-Good
415-Good
440-Good
Bench Press
225-Good
240-Good
255-No lift
Deadlift
466-Good
506-Good
531-Good
A 19lb PR in the squat and a 30lb PR on the deadlift. One guy told me I was below IPF depth on the 440 squat attempt. A trainer from my gym took video of my lifts. I’ll be sure to post them as soon as I get my hands on them. Per usual, my bench sucked. I’ve hit 251 in the gym for a touch and go. I guess I need to make bench my new “favorite” lift and focus a little harder. In the end, I was generally pleased and now have some new marks to use for programs going forward.[/quote]
Awesome lifts!
God I cannot wait for the day when I will be able to pull 500 lbs! lol!
Great work, man. Very nice.
[quote]ChaseT wrote:
08/18/07
Had my first powerlifting meet ever today. I lifted raw (no belt or wraps either) and weighed in at 194.
Squat
405-Good
415-Good
440-Good
Bench Press
225-Good
240-Good
255-No lift
Deadlift
466-Good
506-Good
531-Good
A 19lb PR in the squat and a 30lb PR on the deadlift. One guy told me I was below IPF depth on the 440 squat attempt. A trainer from my gym took video of my lifts. I’ll be sure to post them as soon as I get my hands on them. Per usual, my bench sucked. I’ve hit 251 in the gym for a touch and go. I guess I need to make bench my new “favorite” lift and focus a little harder. In the end, I was generally pleased and now have some new marks to use for programs going forward.[/quote]
Sunday 8/19/07 ME Lower
A. Deadlift
110lb x 8
132lb x 6
154lb x 4
187lb x 3
220lb x 3
B. Bulgarian Split Squat *
2 x 8 @35lb
1 x 8 @44lb
C. Romanian Deadlift
1 x 6 @132lb
1 x 4 @176lb [my grip just couldnt manage this]
2 x 6 @165lb
D. grip work.
RECAP: Absolute shit. I had psyked myself up the whole day to get at least a +20 lbs PR on the deadlift, but today just ended being a bad day. Everything went wrong. The racks were in use so I had to wait 15 min before I could start, and when I did, I forgot completely about staying on my heels the entire time (instead keeping my back arched and head high seemed to be the only things I was concerned about). My iPod is broken so I had to listen to bubblegum pop and R&B, which really didn’t help. Alas, the gym gods were not looking kindly to me today.
However, the iron will feel my wrath on tuesday’s Bench session!
[quote]ChaseT wrote:
08/18/07
Had my first powerlifting meet ever today. I lifted raw (no belt or wraps either) and weighed in at 194.
Squat
405-Good
415-Good
440-Good
Bench Press
225-Good
240-Good
255-No lift
Deadlift
466-Good
506-Good
531-Good
A 19lb PR in the squat and a 30lb PR on the deadlift. One guy told me I was below IPF depth on the 440 squat attempt. A trainer from my gym took video of my lifts. I’ll be sure to post them as soon as I get my hands on them. Per usual, my bench sucked. I’ve hit 251 in the gym for a touch and go. I guess I need to make bench my new “favorite” lift and focus a little harder. In the end, I was generally pleased and now have some new marks to use for programs going forward.[/quote]
Nice work man! Where was the meet? Here in Oregon?
[quote]Norweige wrote:
Nice work man! Where was the meet? Here in Oregon?
[/quote]
Thank you. I PMd you about it a few months ago. It was in Lake Oswego. It was cool being around so many people who were into lifting.
[quote]ChaseT wrote:
08/18/07
Had my first powerlifting meet ever today. I lifted raw (no belt or wraps either) and weighed in at 194.
Squat
405-Good
415-Good
440-Good
Bench Press
225-Good
240-Good
255-No lift
Deadlift
466-Good
506-Good
531-Good
A 19lb PR in the squat and a 30lb PR on the deadlift. One guy told me I was below IPF depth on the 440 squat attempt. A trainer from my gym took video of my lifts. I’ll be sure to post them as soon as I get my hands on them. Per usual, my bench sucked. I’ve hit 251 in the gym for a touch and go. I guess I need to make bench my new “favorite” lift and focus a little harder. In the end, I was generally pleased and now have some new marks to use for programs going forward.[/quote]
Good work man!! My bench sucks in comparison to my other lifts too, but I am working on it.
[quote]ChaseT wrote:
08/18/07
Had my first powerlifting meet ever today. I lifted raw (no belt or wraps either) and weighed in at 194.
Squat
405-Good
415-Good
440-Good
Bench Press
225-Good
240-Good
255-No lift
Deadlift
466-Good
506-Good
531-Good
A 19lb PR in the squat and a 30lb PR on the deadlift. One guy told me I was below IPF depth on the 440 squat attempt. A trainer from my gym took video of my lifts. I’ll be sure to post them as soon as I get my hands on them. Per usual, my bench sucked. I’ve hit 251 in the gym for a touch and go. I guess I need to make bench my new “favorite” lift and focus a little harder. In the end, I was generally pleased and now have some new marks to use for programs going forward.[/quote]
Great work man!
[quote]Mys7icaL 0n3 wrote:
Sunday 8/19/07 ME Lower
A. Deadlift
110lb x 8
132lb x 6
154lb x 4
187lb x 3
220lb x 3
B. Bulgarian Split Squat *
2 x 8 @35lb
1 x 8 @44lb
C. Romanian Deadlift
1 x 6 @132lb
1 x 4 @176lb [my grip just couldnt manage this]
2 x 6 @165lb
D. grip work.
RECAP: Absolute shit. I had psyked myself up the whole day to get at least a +20 lbs PR on the deadlift, but today just ended being a bad day. Everything went wrong. The racks were in use so I had to wait 15 min before I could start, and when I did, I forgot completely about staying on my heels the entire time (instead keeping my back arched and head high seemed to be the only things I was concerned about). My iPod is broken so I had to listen to bubblegum pop and R&B, which really didn’t help. Alas, the gym gods were not looking kindly to me today.
However, the iron will feel my wrath on tuesday’s Bench session!
[/quote]
You pulled a 11lb PR don’t be pissed about it! you’ll get that extra 10lbs next time.
My balance used to be crap on Bulgarian split squats, just means you need to do them more! It will improve.
Keep it up
ME Upper
A. Flat bench, fairly close grip
bar x 5
135 x 5
165 x 3
185 x 1
205 x 1
225 x 1
245 x miss
235 x miss
B. Dumbbell bench, neutral grip
3 x 6 w/ 75#
C. Barbell curl
3 x 6 w/ 85#
Comments:
Gah, frustrating session today. I almost got 245 but just didn’t have the power to push through the sticking point. I should’ve done 235 first because after the 10 seconds of trying to grind out 245 I was totally beat but tried 235 and just didn’t have it. Kinda just went through the motions on the rest. Gotta be smarter and realize I don’t have to set 20-lb pr’s every time!
Bro a 11 lb pr is a hell of a jump nice work
Phill
[quote]Mys7icaL 0n3 wrote:
Sunday 8/19/07 ME Lower
A. Deadlift
110lb x 8
132lb x 6
154lb x 4
187lb x 3
220lb x 3
B. Bulgarian Split Squat *
2 x 8 @35lb
1 x 8 @44lb
C. Romanian Deadlift
1 x 6 @132lb
1 x 4 @176lb [my grip just couldnt manage this]
2 x 6 @165lb
D. grip work.
RECAP: Absolute shit. I had psyked myself up the whole day to get at least a +20 lbs PR on the deadlift, but today just ended being a bad day. Everything went wrong. The racks were in use so I had to wait 15 min before I could start, and when I did, I forgot completely about staying on my heels the entire time (instead keeping my back arched and head high seemed to be the only things I was concerned about). My iPod is broken so I had to listen to bubblegum pop and R&B, which really didn’t help. Alas, the gym gods were not looking kindly to me today.
However, the iron will feel my wrath on tuesday’s Bench session!
[/quote]
8/19/07- Sunday- GPP
40 minutes incline treadmill walking ~415 calories burned
08/19/07
ME Squat
Reverse band box squat (14" box, doubled minis)
135 x 5
185 x 5
225 x 3
275 x 3 (added Viking briefs)
315 x 3
365 x 2
405 x 2
455 x 2
495 x 2 (added belt)
525 x 2 (easy, baseline PR)
Seated good mornings
135 x 5 x 8
Pullthroughs
120 x 3 x 12
Ab pulldowns
3x20
Suitcase deadlifts
135 x 2 x 3
Notes: This was my first workout since my encounter with the worst case of Montezuma’s revenge that I’ve ever experienced, so expectations weren’t high for how much weight I was going to lift. I just wanted to see if I hadn’t gone from being weak as puppy piss to being weak as a newborn kitten.
Since I didn’t want to go full gear today, decided to go with reverse band squats. First time using these and must say they do a decent job of emulating the assistance you get from gear. Set it up to where at the top weight came just out of the bands and deloaded about 80-90 at the bottom. The weight started feeling heavy at around 405, but the reps came up nice and smooth. Worked up to 525 for an easy double, probably could’ve done it for 5 reps in all honesty, but since this is my first workout back, decided to shut 'er down and save some for next week.
The assistance work was when I started to feel the effects of the layoff. My left hamstring/calf tie-in was super tight and just couldn’t get it loosened up so stuck with 135 for 5 easy sets of 8. I was going to follow up with GHRs, but as I set up I noticed something weird - the foot plate was GONE and the shitheads have no intention of fixing it. The trainers didn’t even know what a glute-ham raise was, I had to point it out to them. Finished off with some abs and suitcase deads for the love handles, I mean obliques.
Overall, was really happy with the effort today and the fact that my strength levels weren’t sapped from my brush with the mask of brown death. Bench workout tomorrow, hopefully things go well there, too.
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I think he may have meant one word, 5 letters. 
Anyway, I love their 24" and 36" wraps. The 12" might be good for lighter stuff.
With a 15% off code it might be a good time to buy a set of bands too. BTW, a friend at my gym bought a set of Jump Stretch band and they are THE SAME BANDS as the ‘cheap’ bands I got from APT.
Just thought that I’d post in here. The college I’m going to has the athletes on a modified Westside program. It’s the one program where I’ve really noticed the strength gains.
Deadlift: 180kgs
Bench: 92.5kgs
Front Squat: 110kgs
They incorporate some more Oly lifting in our program, so it’s not a complete Westside program, but it’s pretty damned close.