RE Upper
Bench
Warm-up
45x20
95x2x5
135x5
185x5
Working Sets
220x2x8
220x3x6
Nice this is 5lb more and 1 rep more than last week. I quite happy with my progress. I have been lax about my PRs for this shit. 7 weeks ago the most I ever repped was 185 for 8, so every week after that I have hit an 8 rep PR. I am just not as open about my whorishness as Modi.
Seat BB Overhead press
115x2x8
115x2x7
DB Floor Press
60x3x10
Chest Supported T-bar Rows
70x4x8
DONE!
11/25/07 RE Upper
A)Overhead Axle strict press
110lbs 3x8
B)Seated cable row
120x8
140x8
160x8
180x8
finally using something resembling real weight…
C1)Hammer curls
25s 3x12
C2) DB Rear Delt Raise
25s 3x8
12 Days out from APF Pine Tree Open…
11/27/07 - Lower (ME) - Opener
A) PL Squat (high bar)
135x8
135x6
225x5
315x3
belt on…
365x1
405x1
440x1
440x1
B) SLDL
135x8
225x8
315x6
315x6
315x6
C) Hammer Strength Isolateral High Pull
(per side)
90x8
135x8
180x8
180x8
180x8
D1) Weighted Decline Russian Twist
+35
x10
x10
x10
D2) Weighted Decline Sit Up
+35
x10
x10
x10
I was operating on just over 4 hours of sleep, which isn’t enough for me, but did what I needed to do.
Squats felt great today. I will open the meet with 440 (200kg). Depth felt fine and speed was good today.
My back was still a little tired from Friday’s lift so I didn’t hammer the SLDL’s, just focused on driving the hips back and getting a good stretch and then firing the glutes.
I think my Squat attempts at the meet will be:
440
475 (current gym PR)
485-500???
Off to sneak a quick nap in…
I just watched a video of Jennifer Thompson bench pressing 270lbs raw in the 132lb weight class.
Her competition record is 280lbs raw at a weight of 127lbs (in a 100% RAW comp earlier this year). This is a tiny woman with no bench shirt and minimal arch. She even had a baby less than two years ago.
I am not going to enter another powerlifting meet until I can put up at least 315.
Holy Hell!
I refuse to believe that.
It may be true, but I will still deny ever seeing it so that I can go on feeling at least decent about my existence.
[quote]ChaseT wrote:
I just watched a video of Jennifer Thompson bench pressing 270lbs raw in the 132lb weight class.
Her competition record is 280lbs raw at a weight of 127lbs (in a 100% RAW comp earlier this year). This is a tiny woman with no bench shirt and minimal arch. She even had a baby less than two years ago.
I am not going to enter another powerlifting meet until I can put up at least 315.[/quote]
10/26/07- Monday- Bench Assistance
2 WEEKS OUT
1)Speed Bench (1st rep paused)
135x4x3 145x3x3
2a)BB Military Press
(barx10 115x4) 135x3 x3 145x3
2b)Neutral Grip Chins
BWx12 x10 x10
3a)DB Seated Lateral Raise
35x15 x12
3b)Neutral Grip Cable Row
160x7 140x8
3c)Foam Roller Pushup
BWx35
Notes: This session was supposed to be done yesterday, but I didn’t get a chance as a result of traveling, so it spilled over into this week. Hopefully, it won’t effect my last bench session (2 days from now) too much. Either way, I feel like I’m ready for my week off very soon.
I was nauseas by the end of the workout. Didn’t even feel like eating after. I didn’t get to do any treadmill or recovery work since before Wed and eating has been a bit shitty as a result of being home/thanksgiving. Like Modi, also running on around 4-5 hours of sleep. Bout to take a nice long slumber.
-Matt
[quote]ChaseT wrote:
I just watched a video of Jennifer Thompson bench pressing 270lbs raw in the 132lb weight class.
[/quote]
And she smoked it. Impressive 2x BW lift.
[quote]Modi wrote:
ChaseT wrote:
I just watched a video of Jennifer Thompson bench pressing 270lbs raw in the 132lb weight class.
And she smoked it. Impressive 2x BW lift.[/quote]
Great lift! She really has good control of the bar and has mastered leg drive to its fullest. For a split second I though she was going to raise the butt off the bench, but she kept it down. Again, awesome press. Guess I’ll have to bring my raw bench up about 100# so it is 2x BW instead of a pathetic 1.5ish 
[quote]novaeer wrote:
Modi wrote:
ChaseT wrote:
I just watched a video of Jennifer Thompson bench pressing 270lbs raw in the 132lb weight class.
And she smoked it. Impressive 2x BW lift.
Great lift! She really has good control of the bar and has mastered leg drive to its fullest. For a split second I though she was going to raise the butt off the bench, but she kept it down. Again, awesome press. Guess I’ll have to bring my raw bench up about 100# so it is 2x BW instead of a pathetic 1.5ish ;-)[/quote]
Hey, easy on the 1.5x BW thing. That hits too close to home…
I’m surprised at how little arch she has and how little (if any) tuck she uses. I didn’t really see the leg drive until I went frame by frame, and realized how much pop she gets out of the bottom.
11/26/07 - Rehab Stuff (Extra work)
A) Shoulder/Elbow Rehab 10x3 on all
Light Band:
BTN Pullaparts
Dislocates
Face Pulls
Pushdowns (30x3)
Pec Stretch
90/90
90/0
Biceps Tendon Stretch
B) Foam Rolling x10 on all
Quads
VMO
RF
VL
I-T Band
Thoracic
Lumbar
Glutes
Shoulder flexibility/strength is improving quite a bit with the rehab exercises. I’m getting a great biceps tendon stretch by doing a pec stretch with my shoulder at 90 degrees and elbow straight, but with my palm facing the floor instead of facing straight ahead.
Then I rotate my palm another 90 degrees so the back of my hand is facing forward and stretch again. Hopefully between all the rehab, icing, ibupropen, etc, my right shoulder will be back to 100% soon. This is a slow healer…
Foam rolling makes water leak from my eyes. Nuts intact today.
ME Lower
Safety Bar Box Squats
55x10
105x5
145x3
195x3
235x2
285x1
310x0 - What the f#$k…went lose at the bottom.
315x1 - 10lb PR
320x0 - f#$king lose.
325x0 - not happening
285x1
295x1
I might have made some poor choices today, but shit still got done. This bar sucks balls and I am still learning it.
Kneeling Squats
335x4x8
45 Degree Back Extensions
90x3x8
Ab-Pulldowns
130x3x8
130x6
DONE!!
I had a busy weekend.
My dad was in town, so we lifted together.
Saturday: ME Bench
Incline Bench
45xalot
65x5
95x5
115x5
125x5 (baseline PR)
135x2 (baseline PR)
125x3
DB Bench 35’sx19 (PR+3 reps), 14
1 DB Rows, stricter than usual 60x12, 65x10, 70x8
2 Rear Delt Flies 3 sets
EZ Curls 45x4x8
Trap Bar Shrugs 95x15, 15, 13
1 Wrist roller
2 HS Grip Machine
Sunday: RE Lower
Front Squats 115x4x6
Walking Lunges 30’sx3x10
RDL 135x3x8 (really clean form)
1 Pulldown Abs pin 6 3x10
2 Side Bends 50x3x10
Sheiko #30 Week 2 Day 1
Squat
230x5x1
275x4x2
320x3x2
365x2x2
410x1x3
Bench Press
130x5x1
155x4x1
180x3x2
205x2x6
Chin-up
BW+45x5x5
Dumbbell Bench Press
60x10x5
Squat
230x5x1
275x4x1
320x3x2
365x2x4
Good Morning and Cuban Rotation Superset
140x5x5
45x6x5
Hanging Leg Raise
BWx10x3
Quite pleased with this session. It had been over three months since I’d had four plates on the bar for squat. The singles felt really easy. Much easier than the last time I had that much weight on the bar and my form is much better as well. I’m going to drop down to BW+25 on the weighted chins. I had to give myself three minutes of rest on the last two sets.
11-26-2007 ME Lower
3 x 20 Behind Neck Mini Pull Aparts at home
At gym: Soft Tissue work for 12 minutes, 1 set TKE with warm up
A. 12" Front Box Squat: 135 x 5, 225 x 2, 265 x 1, 305 x 1 (5 lb. PR from last week, and a much better rep)
275 x 1, 1, 1 (good reps)
B. RDL: 315 x 4, 405 x 3 (PR over last week), immediately dropped to 225 x 10
C1) Rounded Back Pullthrough: 140 x 12, 12, 12
C2) Self Suspended Leg Raise: BW x 12, +12.5 x 10, +20 x 8 dropped to BW x 7
15 minutes treadmill.
Haven’t logged a workout in months, I’ve been off the consistent lifting horse due to injury and other things. Coming back now, good solid workout, took 90 mins with warm up and the GPP at the end. Front Box Squats don’t agitate my back and the RDLs seem OK even at 405. Soft tissue work is helping my back.
Stay healthy,
boom
Yesterday 11/26
ME upper
dyn warm up
v grip pull downs 12520
inverted lat bar 12520
Floor Press
9510
13510
1853
2253
2751
3151
3401
3701
4051
4301
4551
4751 20 lb pr on floor press
Super set incline dumbells and bent over rows
60 lb dumbell 10
135 row10
10010
1856
1208
2056
dumbell clings and hammer curls
Yesterday (monday) ME Upper:
Bench press (1 sec pause) with kicking pad on chest (rouchly 3.5 inches…so I guess it’s a 3board press):
bar x20
40kg x10
60kg x8
80kg x5
90kg x1
100kg x1
112.2kg x0
100kg x3, x4 (PR +1)
90kg x7 (baseline PR)
I got ticked that I missed the 112.2. So I wasn’t going to quit this movement until I got a PR. When I got the 100kgx4, it seemed to energize the rest of the workout: I felt not too hot before.
Weighted Dips:
body+27.5kg: 5,6 (PR +1),5,5,3
Oly Bar bent over rows (palm up)
55kg 10,10,10
57.2kg 10 (PR +2.2kg)
Seated BB Overhead Presses:
40kg: 10,7,5
Really weak on these today…probably because I was focusing on keeping the lower back pressed against the back of the “chair”.
That’s it.
11/28/07 - GPP
Treadmill/Jog
6.0-6.5mph x 1 mile (9:30)
Incline Treadmill Walking x 15 min
3.0mph 0-15% (increase by 1% every 15 seconds)
3.2mph 0-15% (increase by 1% every 15 seconds)
3.4mph 0-15% (increase by 1% every 15 seconds)
Legs felt heavy today and my low back was fatigued from SLDL’s and foam rolling. Need to get a little GPP back in the program. I may look into getting a sled at some point, but I have other things to buy first.
Do you guys use straps with any exercises?
What about roman deads… straps? If not, what grip do you use?
11/27/2007: ME Squat
A. Squat
135 x 8
185 x 5
225 x 3
275 x 1
295 x 1 (PR +5 lb)
300 x 1 (PR +10 lb)
275 x 1
275 x 1
225 x 5 (PR +40 lb)
B. Good Morning
185 x 4 sets x 5 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
After not feeling well at the gym yesterday and cutting my session short, I came back pretty well today. I took a Spike mid-morning to make sure I’m “up” for the session and felt pretty energetic the whole time. Everything in the squat went as planned and while working up to 295, I felt like I had a little left in the tank. So, I went for 300 and was able to grind it out.
I haven’t done a 5-rep attempt for squats since late August so I figured I’d update my PR. Those 5 reps were pretty easy so I know I’ve got a 5-rep PR in my pocket as a pick-me-up for those bad days. Gotta always do something that I’ve never done before every time I go to the gym, right? 
Just 15 lbs to go by the end of the year. I’m getting closer… 
[quote]LarryJr wrote:
Do you guys use straps with any exercises?
What about roman deads… straps? If not, what grip do you use?
[/quote]
Let me first say that I have giant hands (can palm a basketball) so grip has been an issue almost never. I should also note that on my heavier sets I do use a mixed grip.
In the past I used to use wraps on supplementary work like RDLs, but since using chalk on a regular basis (which is the powder of the lifting Gods, im convinced) i leave them out.
However, if grip is an issue for you, attempt chalk first to build up the strength, and only use wraps when you must.
boom