power

March 4-2011

2011-03-08T18:40:00.000-08:00

Been Gone a long time. Had a real bad 2010. Going to try and do better with lifting and cutting weight.

In Feb 2011 I was about 202 and in real bad shape. Over the past month I have been running and doing light lifting to get back in shape.
2 mile run in about 20 mins.

Today:
Afternoon.
2 mile run -20 mins
Night.
Bench
175x10
205x10
170x10 4 sets
Lat pull down 5 sets of 25
Incline dumb bells 3 sets x10
Bi curls 35lbs 3 sets x 10 reps
Shrugs 170x25 x 4 sets

March 21st 2009

2009-03-21T07:30:00.000-07:00

"work loop" run: Did the first mile fast, then slowed for the 2nd 1/2 . Time was 17:20.

March 18th 2009

2009-03-18T20:32:00.000-07:00

After dinner walked the "work loop" with the family. 2 miles.

later at night worked out.

Bench:

135 lbs x 10 reps;15r; 20r; 10r; 10; 20r

Lat pull downs 3 sets x 20

Upright rows 3 sets 15 reps.

March 18th 2009

2009-03-18T13:01:00.001-07:00

Did the "work loop" again. It's exactly 2.0 miles and I finished it today in 18 minutes. Still not where I want to be. At the end of the month. I would like to be at 16:30 for the work loop. I'm not going all out, but i'm very tired and my legs hurt more then anything else. It's great to run on these sunny spring days.

March 17th 2009

2009-03-17T12:56:00.000-07:00

Ran my "work" loop when I got home. I believe it's about 2.5 miles and I was able to get it done in about 18 minutes. Not bad, but not very good.

Mar 14 2009

2009-03-14T07:54:00.000-07:00

Went for a fast run today. It was about 2.5 miles in about 15 mins. I was tired after but felt great. The night before I must have drank 4 bottles of water and ate some fruit.

I want to try to up the distance to about 4 miles by the end of the month.

Mar 13 -2009

2009-03-14T07:53:00.000-07:00

Bench

135 x10
225 x 8
205 x 10
205 x10
135 x 15
135 x10

Dumbell Curls
45 lbs x 10 reps x 4 sets

Upright standing rows
95lbs x 10 reps x 4 sets

March 8- 2009

2009-03-08T07:12:00.000-07:00

Decided to keep the running thing going.

I ran for 30 minutes again, not sure of the distance have to drive it off.

March 7th 2009

2009-03-07T21:23:00.000-08:00

I ran this morning and I lifted tonight.

BENCH
135 x 10 x 4 sets
Dumb bell incline
45lbs x 20 reps x 3 sets

Lat pull downs
4 sets 20 reps

Bent over rows
45 lbs x 20 reps x 3 sets

March 7- 2009

2009-03-07T18:27:00.000-08:00

I'm trying to cut the weight down, so I went for a long jog this morning. I ran for 30 minutes, I got lost on the back streets in my neighborhood, I'll have to take a drive and see how long the distance was. I believe it to be approx 3 1/2 to 4 miles. I used to run cross-country, but i'm not used to carrying all this extra weight with me! I was tired after this run!

March 5 2009

2009-03-05T20:08:00.000-08:00

Did a very loose set of benching yesterday and didn't even post it.
135 x10 x 3 sets

I decided today is going to be an actual heavy work day since my shoulder is feeling much better.

Bench:

135 x 10
205 x 5
225 x 5 ( first few were fast, last one was a push)
225 x 7 (pushed the last two)
205 x 10

Shoulder felt ok after these sets, just a little bit tight.

March 2 2009

2009-03-02T08:09:00.000-08:00

We got about 12-14 inches of snow in Toms River. I had to move it all out of the driveway. This will be my workout for the day, since it took me 2 hours and i'm beat!

2-24-2009

2009-02-24T19:42:00.000-08:00

Working the back a little bit to get my core a little more stable.

Deads:
135 15 reps x 6 sets

Shrugs:
135 x 15 reps x 5 sets

This was an easy workout, but I don't want to push my shoulder too much yet.

Starting Over! 2-23-2009

2009-02-23T19:27:00.000-08:00

I have really gotten out of shape over the last 1 1/2 years. I went from 181 --up to 195 lbs. I have been lifting again. (only twice per week). It was hard to find time with the kids/work. Now I have a new job that is better with drive time, management and money! Something else new: I want to lift more often, but now I have a slight tear in my left shoulder. I have been lifting with it however! It feels a little weird when I bench, but it's reaching behind me when I stand that really gets the burn going. Anyway, I'm going to keep working on it and just lift anyway.

BENCH
135 X 10
205 X 10
205 X 10
205 X 10
165 X 10
165 X 10

OverHead Tri's:
35 lbs X 15 reps x 3 Sets

Dumbell Curls:
35 x 10 reps x 3 Sets

My arms were very tired and huge after this workout. My left tri is much bigger and may be working more overtime because of the shoulder. I don't want to push too much and tear something else.

power

2007-01-16T20:17:00.000-08:00

Been away a while. Finally got things finished "for now" on the house. I was just now able to put the weights together in the basement. It's gonna be great to lift in warm weather and not the cold.
I found out that i'm going to be a dad again. My wife is due in Aug. That means I have 3-4 months to lift and then start on another baby room! But i'm really happy. Just not about doing more work. LOL.
Well here's the first workout.

BENCH
135X10--6 SETS
35LBS CURLS- 10X5 SETS
BENCH OVER CURLS/ROWS--75X15X5 SETS
Thats all I could really do. I was hurting after this.
Oh, one more add on to my thoughts. I have also quit smoking. However. My weight is up at 190 now!

power

2006-10-15T11:46:00.000-07:00

10-15-06

I have been moving into my new house the last couple weeks. I have been so busy with the new house that there has been no time at all to lift. I haven't even put my stuff together yet.
I do plan on starting up again next week. It's hard to get things going. I have to paint and spackle and gut 4 bedrooms--2 living rooms-kitchen-dinning room. so as you can see i'm really busy. I will post again soon. SOrry I haven't been around guys. The computer just got set up today.

power

2006-07-19T18:43:00.000-07:00

BENCH

135X10
225X5
285X2
275X3
265X4
255X5
235X8
225X5
135X10 CLOSE GRIP
135X10

ALSO DID: 3 SETS EACH OF: Curls--front & rear overhead press--front & rear lat pull downs

It's back to square one. I'm so upset about my past meet that i'm considering just doing bench from here on out. I want to do push/pull, but my mind is so messed up from that comp. How the hell did I miss 415!!!!!
Anyway, I'm not sure where i'm going to go from here with my bench routine. I have done so many weeks of 10 rep sets and then 3-4 rep sets. I think i'm going to try this new routine above. Hit them heavy first and then work my way down. I really don't give a shit about the bench that much. It is very clear that my body loves the routines that I have been giving it. Maybe i'll just go with the "feel" routine. If I feel good I do more reps, if not I'll cut it down to 6 sets. I know somebody will post that I do way to many sets, but it's what's been working for me. When I hit a wall, i'll cut the reps/sets down.
I'm going to DL on Friday and I plan on really putting the pain onto those plates. I am also going to weight every single weight and bar in my garage. I still find it hard to believe that I pulled 415+ for 3 months and couldn't pull it 3 times at my comp. Something isn't right. I'm a cry baby. LOL
Lou

power

2006-07-15T20:58:00.000-07:00

MEET DAY: WNPF NJ CHAMPS--BORDENTOWN

BENCH: Felt great going out. Went for a 315 open. The weight flew up. All red lights! They said my ass was off the bench.
2nd attempt at 315: Made sure my ass was down and smoked the 315.
3rd attempt at 335: This would be a new PB for me. Went out kept my form/ass in line: Was a little slow coming up: All white lights

So, I have no idea what happened with the first bench attempt: Everybody on the side said it looked great, but that's not what the refs saw.

DEAD: Let me begin by saying the warm up room was at least 90 degrees. Look at my past workouts and you will see that I have pulled 415+ over the last 3 months with no problem.
1st attempt at 410----lost my grip at 3/4 mark and couldn't recover---reds
2nd attmpt at 415----got to 3/4 mark and grip went--no recover----reds
3rd attempt at 415---pulled this baby up to my 3/4 mark in record time--grip went and no lockout---all reds.

So, I guess the heat and lack of grip work killed me today. My new dl routine is going to consist of tons and tons of rack pulls and grip work. I will also open all my comps at a 6-7 rep max.
I went BP 315-315--330
DL 410-415-415
Next comp will be-- BP 300----330----350
DL 360----410---440
I can not believe I bombed on a 415 dead. I know what happened, but can't believe it! It sucks, but i'm learning.
Lou

power

2006-07-14T19:21:00.000-07:00

DAY BEFORE COMP:

I was able to weigh in today. I am in the 181.5 class and got in with a 180.6. Glad that's over with. We were told to show up between 5-6, but the truck with the scale didn't get there until 6:15. One lifter lived 5 mins from the comp and was able to bring a scale at 5:45. Sucks, but at least I made weight.

I feel really good. My body is lose and i'm thinking things could really work out. I'm only doing push pull.
These are my opening lifts: Bench---315------Dead----410. The 315 I was able to do very easy with a 3 sec pause in my garage, so that's what i'm going to open with. I have not missed the 410 dl raw over the last 3 months. I'm ready to go.
Goal: I would love to hit 800 total, but I would need some real seriuos PB's to get that. I'm looking for a Bench of 330-340 and a dead between 440-450. I hit the 330, but it was hard (once) and the 440 I pulled once, but it was very very hard for me. So that's it. Just thought I would check in.
Lou

power

2006-07-07T20:59:00.000-07:00

BENCH

135X10
225X5
300X1--PB RAW
275x3
225x8
225x5 paused
135x10 close grip
135x15 wide

Well, the 300 was a little hard--no pause and a very quick touch and go. It was difficult, but a new PB anyway. I also did a lot of lat pull downs. I'm trying not to push the whole dead lift routine. My back finally feels better. I think sunday may be my last dead day until the comp. (which is the 15th.) I'm not quite sure what do do as far as reps until the meet. I want to have 4 full days off before the comp. I may begin to jog at night to get my weight down a little. I'm at a very solid 183.5---I have to make 181.5--Two pounds doesn't seem that bad. Let me know what you guys think about reps or just doing more speed work. I don't want to get hurt before the comp.
Lou

power

2006-07-05T20:17:00.000-07:00

BENCH

135X10
225X5
275X3
225X8
225X5 all paused
225x5

Well, i'm back from my mini vacation. I did some pushups during the break and that was it. My back is still a little messed up from the dl's before I left. I'm going to go real light with my next dl day--max at 250. I don't want to be hurt for the comp. I also have a tweak in my neck that doesn't feel great. So today was my bench day. I felt pretty good, but it was really hot out there and I didn't have a lot of energy. I'm hoping that my next workout can be longer. Sorry I haven't posted in a while.

power

2006-06-26T19:35:00.000-07:00

DEADS

135X10
225X10
315X3
405X2
455X0--NO GO
345X3
225X10
225X10
225X5

Also did shrugs:

Well the 405x2 was really quick and easy. I decided to go for the 455 and couldn't get it up off the floor at all. That stinks. Hey, maybe I hit a wall here! That would be different. LOL Anyway, my lower back feels a little tight after this workout. I'm going to bench tomarrow and them i'm going on vacation until Monday.

power

2006-06-22T19:30:00.000-07:00

BENCH

135X10
225X5
275X1 RAW
315X1 Shirt on and with 3 sec pause
275x1 raw
245x7
225x8
225x10
135x10 close grip--8 inches
135x10 c.g.--8 in

Also did: Barbell curls, overhead tri's--incline db tri's

Well, I think i'm going to open my comp up with 315. It's getting to be really easy now. I had it sit there for a while today. I didn't want to go any heavier with no lift off. I'm afraid i'll hurt my shoulder again. I want to be careful before the comp. So far i'm thinking for the comp:
315----330----then maybe 340 or 350. I have to see on the last attempt. When should I max out before the comp. One week before? Two? Not really sure. I'm thinking 10 days before.

power

2006-06-21T19:48:00.000-07:00

SQUATS

135X10
225X5
315X3 W/ WRAPS & BELT (WB)
315X8 18 INCH BOX WB
225X10 WB
225X10 WB
135X10 NARROW
135X10 WIDE
135X10 REGULAR STANCE

ALSO DID: Hamstring curls---no front curls--bad cuts on my shins

Well, at least i'm back to the 315x3. I think I was weak last time from doing DL's the day before. Tomarrow i'm going to bench and friday or sat dead. I'm not sure what squat sets would help my deads before this coming comp. I'm thinking 18 inch box squats would best mimic the deads a little more. I'm not sure if I should go heavier then 315 on these! Business has been really busy so it's hard to post as much. Later
Lou

power

2006-06-19T20:34:00.000-07:00

BENCH

135X10
225X5
275X1
225X8 PAUSES
225X8
135X10 CLOSE GRIP
135X10 C.G
135X10 WIDE

Also did: Bent over rows, overhead tri's, d.b. curls, sit ups

Wow the 275x1 was really hard for me today. It felt like 350! I was really weak. I think it's from working outside in the heat today and not being hydrated enough. My weight is still standing at 182.5 lbs. I'm exactly one month out from my next comp. I really have to start hitting the shirt more and getting my tri's ready. I'm going to squat tomarrow. Take Wednesday off and then DL on Thursday. I think i'm going to start doing 6-7 sets off all my movements at 75-80% max. Do you guys think this will work? I'm thinking that my workouts have had so many reps in them, that it may be time to slow it down and get the max ready. Ideas?

power

2006-06-15T12:51:00.001-07:00

BENCH

135X10
225X5
275X1 With BS bench shirt on
315x1
330x1 PB----was difficult, but clean
225x10
225x10
135x15 close grip

Also did curls and overhead tri work.

The 330 was great! A real nice PB----20 lbs over my last comp. I tried 315 at comp, but only got it 4 inches up---This 330 is a huge mark for me. 350 will come by sep--oct. I'm so happy right now. I was stuck at that 310-315 mark for way to long. Yeah baby!!!!! I can't wait for my comp now. I really hope to get 335--340 up. Oh, and before my shower, my weight was a real nice 181.5 lbs. Right on the money

power

2006-06-15T12:51:00.000-07:00

power

2006-06-14T18:43:00.000-07:00

SQUATS

135X10
225X5
315X1
295X3
225X10
155X10
155X10

Also did front leg curls and hamstring curls. Did shoulder shrugs 135x120 and 225x15x3sets

Todays blog is named: "Two Steps Back." I don't know why, but my squat went down again. Maybe my body is tired from the workout this week. The 315x1 was really slow and very difficult. I was going to try for 3 or 4, but the one was hard enough. I have to take off tomarrow. My body must be tired. It may be from the heavy deads yesterday. I don't know! I'm glad i'm not doing full power and just doing push/pull for my July comp. Hey, at least my deads and bench are going up.

power

2006-06-13T18:39:00.000-07:00

DEADS

135X10
225X5
315X5
405X1 Belt and wraps on
440x1 PB---B&W on
315x5
225x10

Also did side bends 3sets of 20--75lbs.

NEW PB baby! Yeah. It was a little slow but it was very legal and was great to pull. I know it's only 5 lbs over my pb. But the point is that I have pull 435 and now 440 without a miss. I didn't wear my suit, so i'm hoping that 450 will be mine at comp. I figure that if I keep up with the squats and rack pull i'll get it. It's weird how fast my deads have gone up over the last month. I went from about 410 to 440. Hey, i'll take it. Well that's it. I'm gonna squat tomarrow.

power

2006-06-12T20:25:00.000-07:00

BENCH

135X10
225X5
275X4 new 4 rep pb
265x3
235x8
135x10x2 sets close grip
135x10 wide grip
135x10 normal grip

Also did lat pull downs front and rear; curls; overhead tri's db's and curl bar; incline db's 3 sets of 15; and sit ups

Well, my shoulder is back down to 90%. I figured out what pulls my shoulder out. It's standing front shoulder raises. My shoulder felt weird after my last workout. I just have to do more tri work and stay away from heavy benching for a few days. Hey, at least I figured out what causes this injury. The 275x4 was nice--the last rep was slow, but went up. Today was a really long workout. I'm really tired.

power

2006-06-09T12:56:00.000-07:00

DEADS

135X10
225X5
335X5
335X5
335X5
225X10
225X10

Also did side bends with 75lbs x3 sets 20reps.

The deads were all done wearing boots and standing on 35lb plates. The last 335 set felt really good. I should have went to 355 for the last set, but there is always next time. I have been going for a max so often that I thought it was time to get more lower rep work in. Well see how this work later. Last time I went with this routine my max went up 10-15 lbs. Well see! I'm really tired after this workout. I think it's cause i'm still a little sick. Later!

power

2006-06-07T19:01:00.000-07:00

BENCH

135X10
225X5
315X1 With pause and bench shirt on
325x1 NEW PB---With pause and BS on
240x9 raw
225x6
225x10
135x10

Also did front and rear lat pulls down-overhead tri's and curls.

Well, today was a mental killer. I didn't feel 100% strong on the bench. However, I was able to get a new PB with the 325. To be honest it really wasn't that difficult. The thing that kills me are two things. One, having to lift the weight off myself. Two, I was so out of it that I lift the weight up and then wait about 10 secs until I actually begin the lift. The pause was good and the weight went up easily. I'm thinking that I may have 335 in me right now if everything was at a meet. My arms are soooo tired today. I'm really gonna work my ass off until this July 15th meet. On anther note: I made it to a doctor today. He said my stomach pain and shits are from either a bacteria or ulcer. I have to take meds until Friday. If i'm not better I have to go for a colonoskpe. I know I just totally spelled that work wrong. I don't give a shit cause I got my new PB today. Yeah for me.

power

2006-06-07T19:00:00.000-07:00

power

2006-06-06T18:31:00.000-07:00

SQUATS

135X10
225X5
275X3
315X2
295X4
225X10
225X10
135X10

Also did front leg and ham curls. Well, as you can see I have lost some lbs on the squat. The 315x2 was pretty hard. I used a 13 inch box, but did not sit, just use it to get the depth right. I'm going to try and squat twice a week until my next comp. I have not decided if i'm going to only do push/pull or full meet. It's July 15th WNPF in New Jersey. I just feel that my squat is really pathetic to even try it in a full meet right now. Right now my numbers are S 325 B 315 D 435---My goals for the meet right now would be S375 B 330 D 460--1165 total. Well see. My legs are really tired after this workout. ALBERTO, where is your meet?

power

2006-06-05T20:38:00.000-07:00

BENCH

135X10
225X5
285X2
225X10
225X6

Just wanted to get some kind of workout in. I have a bad stomach virus right now. I have gone from 187 down to 180. My strength seems to be there, but I can't squat or DL right now. I think I may have to go to the doctor. I am not sick, but can't keep food in me. Well see, I think it was something I ate on Thursday.

power

2006-05-31T18:04:00.000-07:00

DEADS

135X10
225X5
315X5
405X1
435X1---was about a 9 difficult
345x3--standing on 35lb plates (35's)
315x5---(35's)
225x10--(35's)

This is the afternoon workout. I'm going to mix my workouts into a afternoon--heavy lifting and then night --extra work-light movements, ect....
I was happy to get the 435 today. It was done with a belt and wraps, but no dl suit. So this is my 2nd sucessful lift at 435. I already have a miss at 450, so i'm going to try 440 on my next max DL day. All in all a good day.

power

2006-05-30T20:20:00.000-07:00

5/29/06 BENCH

135X10
225X5
275X3
225X10
had to leave workout early--1:00 p.m.
Returned at 10:00 p.m.
225x6
225x6
225x6
225x6
225x7
135x10--2 sets close grip
135x10--2 sets wide

Also did curls, overhead tri's db's and curls bar for the tri's. Also did inclined db's 35's 15 reps--4 sets
SOOOOOOOOOOO, i'm finally back from my vacation in Portugal. It was a long 10 days. Was able to do just push ups while I was there. I couldn't wait to get back and lift. The 275x3 was hard. That means I have lost about 10 lbs off my bench from this little vacation. My new goal is to get 300x3 raw by July 20th -30th. I really want to improve all my lifts, but my bench is where my "pride" sits. I figure i'm going to try and do normal workouts up to a 3 set max and then do 4-5 sets of 5 or 6 reps after that at about 60% max. Oh, I feel 100% in my bench now. The form was a little off today, but the pop off the bottom is right back to where I want it. Oh, the vacation also has me sitting at 186 lb's right now. I'm not to happy with that. I figure by July I should be at about 182. Well see. Sorry I was gone so long.

power

2006-05-12T19:38:00.000-07:00

5/11/06 BENCH

135X10
225X5
315X2 with bench shirt on---no pause. PB
225x10
135x10x4sets close grip bench

Overhead Tri's--curls--shoulder flairs---

Well, it was nice to get the 315x2--The 2nd was hard, but they were both very nice. My back is much better. I think i just had a very light sprain. I'm still going to stay away from the deads until monday. I have to do all three lifts on monday. I leave for 10 days and I have to lift or i'll feel really guilty. So, i'm going to do about 60-65% of my max for 7-8 sets in all movements. Just some light work that will get my body a little sore before i'm gone. All and all i'm at about 95% injury free right now and this vacation should pull me up to 100% when I come back.

power

2006-05-11T10:25:00.000-07:00

5/10/06 DEADS

135x10
225x5
315x5
405x1 STOPED

Ok, after the 315 set I felt a little weird. I went up to 405. It was easy, but afterwards my back felt really weird. Very tight, like the way your hams feel when you stretch your legs. So I stoped there. The rest of the night my back was really sore. I'm not going to lift Thursday. Maybe just some very light assistance work. I don't want to get hurt. It's not that serious, but I don't want it to become a problem. This sucks. I have really been on a role the last few weeks. Oh, well --just another hill to climb.

power

2006-05-09T12:27:00.000-07:00

5/9/06 BENCH

135X10
225X5
285X3 RAW PB
225X10
225X8
225x8
195x10
135x10 wide grip
135x10x3 sets

Lat pull downs front: 60 reps Rear lat pulls: 100 reps. Curls: 50 reps Overhead tri db's: 80 reps Overhead tri curls bar: 50 reps

Ok, so I guess i'll post all my extra work too! Today was great! The 285x3 was nice and smooth and not that difficult. It's nice to get these PB's. I think I may wait a few weeks to go for another shirted max. I am going to be away from the 15th till the 26th. It will give me a little time off---no gym where i'm going. I'll do some pushups and situps or something. Well that's it.

power

2006-05-08T11:28:00.000-07:00

5/8/06 SQUAT

135X10
225X5
275X5 WB--wraps & Belt
315x5 WB----PB
245x10
245x10
135x10--close stance
135x10 --very wide stance

I really didn't feel like lifting today, but it went well. The 315x5 was quick, but the last rep was a little hard. I think I may throw in a 3 rep max next time I squat. The 245x10 sets flew up! Also did leg curls--Hamstring curls---and some sit ups. I just wanted to get this workout done with. Long weekend of work. I felt slugish during the workout.

power

2006-05-05T21:10:00.000-07:00

5/5/06 BENCH

135X10
225X5
280X3 PB RAW
225X5 2 SEC pause reps
225x8
225x5
135x10 close grip
135x10
115x15 close grip

Well, I felt really good today and decided to go for a PB again. The 280 was nice and easy --a 7 out of 10 difficult. I wanted to start working on the pause sets again. I also did lat pull downs--front and rear. Curls---Standing tri extenstions---db shoulder raises--light work. Great workout---hit a lot of the body. I'm starting to feel really good.

power

2006-05-04T11:56:00.000-07:00

5/4/06 SQUATS

135X10
225X5
275X3
275X5
275X5
300X5
315X3
225X10

SHRUGS 135X10----225X10----315X10----405X5 then hold for 20sec's -----315x10----315x10

It was real nice to go up in the squat with the new rack! Thanks again John. I was able to make my box 15 inches. Which sitting down is a little below parallel for me. Does that sound right now? Let me know. 5'7 184 lbs. The 315 was a little hard maybe a 6 out of 10. I'm going to go up next squat day to about 330 and see what it brings. Am I doing to many sets? I'm fairly new to the squat and have no idea what routine to stick with. I have basicly just been doing what I believe feels right on set days. No set routine, just asking my body what it wants. Oh, these were not box squats---I would squat until I belt the box under my ass and then come right back up. Done with belt and wraps on.

power

2006-05-03T17:11:00.000-07:00

5/3/06 BENCH

135X10
225X3
295X1---WEIRD
295X1---SEE NOTES
315X1---NOTES----PB BABY!
235X8 raw
205x8 paused -with a very quick blast up.
135x10

Thanks to John I can now actually bench and go heavy. I decided to put on my Titan F6 sz44 and go for a max. I warmed up and put the first 295 up. I brought it down, very unsteady and didn't really pause long enough. I went for it again. Brought it down slow and then slamed up it. It was fairly easy. I then put 315 on (at last comp, I couldn't get this up at all). I made my arch nice and high and compacted my shoulder down and in. It came down nice and slow. I let it sit on my chest for at least a good two count and then pushed it all the way. To be honest, this felt very good. It was difficult about a 6 out of 10. I think I had 325 or 330 in me, but I would rather wait a few more weeks. Why max out 4 times in one session! Here's the thing. I have no doubt in my mind that the 315 would have been all white in comp. This will make me push my training even harder. What's next? I'm thinking a raw goal of 290x3 and a size 48 bench shirt of 305x4 would be real nice. Time period will be 40 days from today.

power

2006-05-01T10:57:00.000-07:00

5/1/06 DEADS

135X10
225X5
315X5
385X1
435X1 PB Done with belt and wraps--no suit
450x0--got it about 6 inches off the floor and couldn't go any more.
400x3-
375x5 raw
315x5

Well my confidence is going up and up! The 435 is real nice. I think the dead is the hardest lift to get PB's in. The 435 went up real nice and was difficult about a 7 out of 10. I really thought I had more left in me and went for 450--no go on that. The 400x3 was real quick and was a new 3 rep pb for me. The 375x5 was also a 5 rep pb. Feel great!

power

2006-04-26T09:48:00.000-07:00

4/26/06 BENCH

135X10
225X5
275X3 RAW PB
285X2 With bench shirt on
255x6
225x10
225x12 boards
225x10 boards
145x12 close grip

Wow! It's about damn time. My whole upper body felt great today. I think my shoulder is at 95% now. The 275x3 felt real good. My shoulder didin't hurt after the workout, so that's a real positive. I did those 225 boards, to get more tri work in. I also did some overhead tri extentions of 70 lbs x 20 x3 sets. My arms are so tired now. I'm just happy that my shoulders are getting better. Oh, the 275x3 was a new PB for me raw, so all in all today was a very good workout.
Also did some curls. I'm doing to do more work tonight on my shoulders and tri's. I think the 3 days rest between workouts in helping me out.

power

2006-04-24T11:54:00.000-07:00

4/24/06 SQUATS

135X10
225X5
275X5 with wraps
305x3 with wraps
305x7 wraps and did with 18 inch box
315x6 wraps and 18 inch
275x8 wraps no box
185x10 raw
135x15 narrow stance raw

Damn boys, I need some input here! The box squat was done at 18 inch height. I sit down and then come back up. These seem much easier then a normal squat. QUESTION: Are box squats easier then a normal squat? How can I get 305x3 (no box) and then 315x6 with a box. I'm starting to think that physically I could be able to squat more, but my mental mind set is keeping me back. Could this be the case? Well, I'm really enjoying the squats more. So that's good. Would love some feedback on the questions.
Lou

power

2006-04-23T10:11:00.000-07:00

4/23/06 BENCH

135X10
225X5
270X4 RAW PB
270X2 with pause and bench shirt (BS)
270x5 with BS
240x7 raw
225x5 raw
135x15 close grip

The 1st 270 raw felt really great. It was kind of easy. It's at the end of my workouts that my left bi is starting to give me some trouble. The shoulder is at about 95% now. Not great, but good. I didn't want to go over the 270 with the shoulder still not at 100%. Felt good to lift today. I'm going to do some extra work tonight on my shoulders and rotator. No one has yet to respond to my last 4 posts, so i'm gonna keep it short.

power

2006-04-20T10:46:00.000-07:00

4/20/06 SQUAT

135X10
225X5
265X5 BW-BELT & WRAPS
300X3 BW
265X5 BW
265X6 BW
235X10 18 inch box
235x10 18 inch box
135x10 narrow
135x10 wide

Didn't feel as good as usual on the squats. The 300x3 was a little harder then I thought it was going to be. I'm just glad to be on the 300 mark right now. I figured I would throw in the box squats. They 235 sets were really easy off the box. I didn't really feel like they were doing much for me. It didn't seem like I was going that far down. Without the bar, I sat on the box squat, and my legs are very close to parallel. So, maybe i'll keep the box squats in. What do you guys think? Keep em, even though they don't feel like they are doing much. On normal days 225x10 in difficult for me to do without the box--today the 235 with the box was easy. I go down, sit on the box for about 1 sec and then stand up. That's it, right? I'll wait for you guys to let me know before my next squat day.
Lou

power

2006-04-19T12:35:00.000-07:00

4/19/06 DEADS

135X10
225X5
315X5
385X3
405X1
425X1 =PB -see notes
315X5
225x20 just the last 1/4 of the dead=lock out. Thats where I needed the extra work

GM's 135x10x3sets

Well, the dead is starting to really feel and look good for me. I wanted to go for the 425 again to see if the 1st time was just luck. It was done with just a belt and knee wraps on (no suit). It was a much smoother ride coming up and the lockout was nice. This may be the first 425 that would easily get white lights in comp. It is easy for me to get the weight off the ground, but not the lockout. I decided to do the 225x20 last 1/4 deads and some GM's to get that extra kick for my deads. I have also included side bends into my cycle. I have been using a curl bar with 70lb's on it. I use wraps to get some extra grip and it has been feeling great. Maybe it will get those love handels-LOL. Well, I am starting to feel much more confident with my DL's after today. I'm very proud to get the 425 again, but with much better form. Last comp I couldn't get 415 with a suit and belt, so this is a big upgrade for my lifting. Tomarrow will be a squat day.

power

2006-04-18T20:20:00.000-07:00

4/18/06 BENCH

135X10
225X5
265X3 RAW
270X3 RAW PB
240X7
225X7
180X10
135X15 Close grip
135x10 very wide grip

Took a nap today and decided I had to get into the gym/garage tonight. The shoulder felt a little bit better then usual, maybe the week off helped a little. The 270 felt good, but was a little slow. Did a lot of extra work after.
Standing tri's 70lbsx15x3 sets--Incline dumb bench 35lbsx20x3sets. Curls 70lbsx15x3sets. Bent over fly's db's 20lbsx20x3sets. I think that was it. I pretty much make up names for some of the lifts I do. LOL. Long workout, but glad I did it.

power

2006-04-16T20:38:00.000-07:00

4/16/06 NO LIFT

This is a little bit of information on myself. I work pest control and this is a very busy time for me right now. Over the last 5-6 days I have been drilling a lot! My body has been tired and I can't seem to get enough energy to lift right now. With my shoulder hurt and Easter here, I have decided to take these 4-5 days off and let my body rest a little bit. Work and no play. LOL
I plan on starting up again on monday. My shoulder still feels a little bit weird, but not hurt. I think i'm about 90% right now. So that's the story here. Just wanted to drop a "blog" about myself. Oh, my legs have still been sore from the last squat day.
Lou

power

2006-04-12T18:31:00.000-07:00

4/12/06 SQUAT

135X10
225X10 RAW
265X7 WITH wraps
225x10 wraps
225x10 wraps
155x10 raw
155x10 raw

I decided that i'm going to try and squat twice a week. The squat is my worst lift (I think anyway) so I think it needs some extra work. I think I'll do one heavy day (like above) and a 2nd day of 135 to 155 of reps of 10 for 5 sets. This will give me a little extra work, but not tax my CNS. What do you guys think? My shoulder is still a little stiff, but I have been doing extra work for that. The one alberto posted for me. Well that's it. I didn't want to lift today, but still got myself out there. So, i'm happy.

power

2006-04-12T16:06:00.000-07:00

4/12/06 SQUAT

135x10
225x10 raw
265x7 with wraps
225x10 with wraps
225x10 with wraps
155x10 raw
155x10 raw

Did really want to lift today-long day at work. Got out there and just wanted to put the work in. It's going to be hard to lift the next couple days, but i'm determined to get my lifting in. Weight today was at 183.5 so i'm happy. I really have to find a way to stay at 185, so I can cut a little weight for 181. That's later! Did a lot of extra leg work after the workout. Shoulder still feels a little shitty!

power

2006-04-10T17:55:00.001-07:00

4/10/06 BENCH

135X10
225X3
225X3 BS--Bench Shirt on
275x3 BS
285X3 BS
225X5 BS with pause
260x1 Raw--didn't feel right--stoped heavy work
135x10x3sets raw

The 275x3 was very sound, felt great. The 285 was a little bit tougher, but didn't feel that bad. Didn't want to go any heavier without a spot. I did a lot of extra work after this for my shoulders. I'm trying to get back to 100%, but i'm not near that yet. This was one of those days I really didn't want to lift, but forced myself to go out to the garage and push some weight. I want to improve my lifts, can't do it on the couch! LOL

power

2006-04-10T17:55:00.000-07:00

power

2006-04-08T12:00:00.000-07:00

4/8/06 DEADS

135x10
225x5
315x1
415x1--with belt and knee wraps---This was great for me!
425x0
425x1--after 415 I put my DL suit on and the wraps. It wasn't very pretty, but good!
435x0--Just couldn't get it started. See below
385x1

Ok, the best thing about lifting today is I learned something. The first attempt at 425 was a no go. I was really upset with myself. I never lift angry. About 10 secs after the fail. I got up to the bar--I tightened up my entire body--Bent over and got the 425. I'm not saying lift angry, but this was a huge step for me. (and not just the weight). This 425 tought me to "get tight" almost like i'm making a muscle. This has greatly improved my mental attitude towards the dead lift. I usually take my time on the DL, I mean way to much time. I usually bend over, grab the bar and take 30-40 secs before I pick the damn thing up. This tight position allows me to conserve energy and maintain a positive image of making the lift happen. My PB was 415 last week. In comps it was 410. My last comp I tried the 415 and couldn't get it. I'm very happy with my lifting today--I learned a lot about myself and got a new personal best as well. I am so happy, I could cry. Yes!!!!
oh, and my weight is coming back down again. 184 today.

power

2006-04-06T14:26:00.000-07:00

4/6/06 BENCH

Just wanted to do a quick bench session and see where i'm at some different weights.

155x10
235x9--This was a new PB at 235
255x5--Old PB was 250x5
225x8--boards

Also did some very light shoulder work. Just wanted to get something in today. I wanted to DL, but my back isn't ready yet. Tomarrow i'll dead!

power

2006-04-05T12:32:00.000-07:00

4/5/06 SQUAT

135x10-R=raw
225x3--R
275x3--BW=Belt and Wraps
300x3--PB--BW
300x3--PB again--BW
275x6--BW
225x10-R
155x10-R

I didn't feel great today, but still got a Personal Best with the 300x3! It felt really good going up, so I decided to do another set after that. I'm really proud of myself for not only getting a PB, but for squating more consistantly over the last month. I don't like the squat, but its starting to grow on me. I'm hoping that it will help my DL, which I may do tomarrow, if my legs are not tired. Hey, I squat more then I bench now! That's a first for me!

power

2006-04-04T11:02:00.000-07:00

4/4/06 BENCH

Shoulders suck!

135x10
225x3
275x2--BS (Bench shirt on)
295x2--BS
275x3--BS
225x5--BS (Nice and slow with a pause)
235x4 -Raw
225x10-Raw-2 boards
135x10--slow with pause

Ok, now i'm starting to get pissed off. I thought my shoulder was fine. The first 225x3 felt soooo easy. It was really smooth. Put the 275 on and that went smooth. The 295 felt good, but after the 2nd one my shoulder didn't feel right again. It's not so much the pain, it's like it takes the inital blast out of my bench. I really feel like I could get a 315x3 if my shoulders didn't hurt/jam up on me. I did a lot of tri work after the benching. For the next week, i'm going to just do 135x10's and tri work and not go anywhere near 200. I think this shoulder shit is from the rack and re-rack on the bench. It was a good workout, but I really wish I felt 100%. Damn!

power

2006-04-01T05:13:00.000-08:00

3/31/06 DEADS

135x10
225x5
345x5
345x5
365x4 PB
225x10
135x10x2sets stiff leg deads

Well this 5x system is starting to really get my confidence up and move my top weights up rather quickly. About one month ago I had a hard time getting that 365 up. I'm still going to go with the 5x system and move up to 350 next week. My dead is starting to feel stronger and my mental ability to actually start the heavy weights up is better then ever. I feel like i'm getting a lot of PB over the last few weeks. I have been eating a LOT better and drinking ONLY water. Thing I don't like is that i'm up about 6 lbs in weight now. Was 182 -now 188! It's going to suck to cut the 7-8 lbs for comp, but i'll worry about that later.

power

2006-03-30T16:43:00.000-08:00

3/30/06 BENCH

95X10
135X10
225X5
275X2---BS-Bench Shirt on
295x3---BS ---PB
255x4--all the rest raw---PB
225x8
135x10x2sets--close grip
135x10 Wide grip

Military Press/Jerks-Standing.
135x5
155x5
185x5
135x5
Don't really do these often--I think i'll put them in to get more work in.

Well, the last 295 was a little hard. I had a spotter and was able to go heavy today. I'm really gonna start pushing heavier weights. My arm thing was a fluke. It feels fine now-maybe it was just a pinshed nerve.

Also did: Lat pull downs--fwd and back. Curls. Overhead Tri's. Incline DB's and also did some press work.

power

2006-03-28T12:05:00.000-08:00

3/28/06 SQUATS

Boy did I feel good today. I read Alberto's post. He just got back into the gym after being sick as was squating close to 300 lbs. I got into my gym/garage today and decided to stop being such a baby and put some weight on the bar.

135x10
225x3
245x5---WO--Wraps on
255x3---WO
275x5---WO
285x3 PB--(see notes below)---WO
225x10
225x5
135x10
135x15

The 285 is my new PB (over the last 10 years). I put the wraps on a little bit tighter then normal and the weight went up fairly easy. (About a 6-in difficutly-10=most). It's hard to really go up to a near max without a spotter. My squat rack is free standing and has nothing to catch the weight if I can't do it. I would like to go up- but i'm going to have to wait for someone-just in case. I think I may be able to hit a 300x3 if I didn't have to worry about safety. Right now i'm just trying to get these little legs to get some bigger weights up there. I'm very happy and actually look forward to my next squat day. It also helps that it was very nice outside today and the garage was up to about 60 degrees with the heater on.

Also did leg extentions-curls--bent over rows.

power

2006-03-27T11:47:00.000-08:00

3/27/06 DEADS

135X10
225X3
315X1
385X1
405X1
415X1 Personal Best.

Well, I really didn't feel like lifting today. I went out to the garage and decided I would DL, but not do an entire workout again. So I went for singles. I didn't stand on 35lbs plates like the last few weeks. I went raw with just a belt and some chalk. The last comp I was in-months ago, I went for 415 with my dl suit on and couldn't get 415 (on two attempts). Today the 405 felt nice and smooth, so I said what the hell and went up to 415. It went up to my waist fairly easy-the lockout was tough and I may have been a little sloppy. Overall i would rate the life about a 9 hard because of the lockout. I really need to find out what exercies I can do to help with my lockouts. To be very specific it is the last 1-2 inches that i'm having a hard time with. If anyone knows what I can do please post. Note: I lift in my garage and have only a bench-squat rack and about 475lbs worth of weight. Thanks guys. Hey, i'm also happy that I got the 415. I didn't think I would get 405 right now, never mind a PB. I also did this workout after work and yesterday I drank about 10 beers. Crazy!

power

2006-03-26T08:36:00.000-08:00

3/26/06 BENCH

135x10
230x8 Personal Best
245x5 PB
255x3 PB
225x8
205x8
135x10
135x15

Ok, I have very slow speed coming up on these sets. They all look like they are the last rep. However, I have enough power to keep going another rep, and another, ect..... I think I may have a very slight tear in my right bi. It doesn't hurt that much, but coming up there is no explosion on my reps-just power. I went to do my bi curls--I usually do 70-80lbs for 10-15 reps. Today after benching I put on 50 and had a hard time doing my 10 reps. So, i'm going to try and stay away from heavy weights for a while and just work on speed. This will give my tri's a little rest and maybe get me some speed off the bottom. I don't feel good benching, but I still go personal best in three differt bench rep/weights. So, I'm benching better, but don't feel 100%. Weird!
Also did front and rear lat pull downs. Overhead tri's--curls. Wide grip bench.

power

2006-03-24T13:16:00.000-08:00

3/24/06 BENCH

135X10
225X3
275X1 ----with bench shirt w/ pause
285x1----with bench shirt---was kind of easy
285x4----with bench shirt--with boards
250x3 ---Raw --something didn't feel right after these reps
230x1---Now something really didn't feel right----I was not hurt--but my arms/shoulder felt weird.
I think it will go away in 3-4 days. This one rep was hard to do. I did 225x8 the last time, so it's not the weight.
Ended the workout after the weird sensation in my upper body. I don't want to push and get hurt. Well see, I plan on benching again on Sunday morning, don't some speed work.

power

2006-03-23T16:56:00.000-08:00

3/23/06 SQUAT

135X10
225X8
225X8
205X10
205X10
135X10

Well, at least i'm moving up a few reps with the 225. I really didn't want to lift today, but I have to squat if I want to improve my Deads. I think i'm going to go up to 235 next time to get some heavier weight on me.

power

2006-03-20T17:13:00.000-08:00

3/20/06 BENCH

135X10
225X2
Put the "BS"-Bench shirt on for these next ones
250x3
260x1
275x2
275x1
It was hard to find my grove with the shirt on again. It was weird to bench with it again. I read in an article that you should try and bench every week in your bench shirt-"to get the grove down and build up your max (in your shirt)." I'm going to try this and see where it takes me
Last sets were with no shirt
225x8
205x8
135x10-3 sets
I got another PB in the 225x8. I really love benching! Arms were a little weak after lifting.
Also did: Lats, curls, overhead tri's ect...

power

2006-03-16T12:19:00.000-08:00

3/16/05 DEADS
135x10
225x5
325x5
325x5
325x5
225x10
225x10
Shrugs 225x20reps then 25reps.
I said last week that I would go up 5 lbs on the dead--I thought maybe go up 10 lbs. Well, I did get all of my sets/reps in for the 325. The first two sets were fairly easy-the last was pure hell. I'm still going to go up 5 lbs on my next dead day. I plan on stoping once I hit the 375 mark. This 325x5 was my highest 5 rep set that I have ever done. I think if I only had to go for one set of 5 I may be able to get 350, but why not just stick with the plan. My back is really tired after todays, workout.

power

2006-03-15T16:21:00.000-08:00

3/15/06 BENCH
135x10
235x6
245x3
225x7
225x5
180x14
135x10
Felt so good with the 235 that I decided to go up 10 lbs to 245 and got a very easy 3 reps. When I went down to 225 I got my 7 reps again. I think the few days off really helped me heal/rest. I can't wait to dead --maybe tomarrow. I can't wait to bench again. I think i'm gonna go up to 250 and try for 3 reps. Great lifting today!
ALSO did curls, lat pull downs, incline deads ect....

power

2006-03-10T16:05:00.000-08:00

3/10/06 SQUAT
135x10
225x5
225x6
205x10
135x10
135x10
I really didn't want to squat, but i'm going to be gone, so what the hell. Get it out of the way. Believe it or not, the 225 was really hard for me. I feel the pressure on my knees a lot when I squat. I am doing all these sets with just a belt-no wraps. I think if I put some wraps on I could go up to 275x3, but i'm not going to wear shorts outside right now. Remember, my garage is not heated and it's like working out in the open. Don't get me wrong, it sucks in the winter, but it's really nice to lift outside during the summer. Well that's it! Oh, I don't take pictures, cause there is no one to hold the camera. The only pics I have are from actual meets.

power

2006-03-10T12:44:00.000-08:00

3/10/06 BENCH

135X10
235X4
225X6
225X5
225X8-BOARDS
205X7
135X10--3 Sets
Did some curls--over head tri's ect..
I decided to go after the 235 first. The 4 reps were a little hard--may have gotten 5, buy oh well. My arms were tired after todays workout. I'm going away for 3 days to Cali to watch the world series classic. So I may squat before I leave, but i'm not sure if i'll have time. Later boys, time to watch some baseball. Can't wait.

power

2006-03-08T11:16:00.000-08:00

3/8/06---Bench
135x10
225x7-----getting up there!
235x3
225x4
205x8
185x9
135x10 close grip
135x10 very wide grip
135x10
135x20 2 board-very quick reps
Curls 70x10x4 sets
incline dumb bells 35x15x3 sets
overhead dumb bell-tri 25x3 sets
lat pull downs 3sets 20 reps weight was 135 I think
NOTE: I'm starting to get my overall strength back to what it was--I figure i'm at about 80-85% of what I used to be. The 225x7 felt really good. If I had a spotter -I may have seen 8, but there is always friday. My arms are like jello today. I love this shit! Tomarrow is Squat--I hate that lift. LOL
Lou

power: March 2006

2006-03-07T11:23:00.000-08:00

power: March 2006
3/7/06 DEADS
135X10
225X10
315X5
315X5
315X5
235X10
235X10
SHRUGS 135X25 reps--4 sets
Upright rows dumb bells 35lbs 5 sets of 10 reps-each hand
Note: I think i'm going to stick with a 5 rep 3 set max system until I get up to 375 and then start going on a 3 rep system. I need to perfect my form and do not think going for a one rep max will help with my mental development on the DL right now. The last set of 315x5 was a little hard. I plan on going up 5lbs each time I DL until I hit a stall and work through it. Good workout today!

power: March 2006

2006-03-06T18:46:00.000-08:00

power: March 2006
3/6/06
Bench again today:
135x10
225x6
230x3
225x5
205x8
205x6
165x13
135x10 close grip
Incline dumb--35lbs 3 sets x15 reps
overhead tri's 35x4 sets x 25 reps
lat pulls 25repx4 sets---weight was 140
Felt really good on the heavy sets. Have a cold, but it's not really making me lose any strenth.
I want to add one rep to my 225 every time I bench until I hit 10 reps then go up 5lb's every time I hit the 10 reps.

3/3/06--Bench

2006-03-04T10:57:00.000-08:00

Abs/hernia felt better
135x10
225x5
225x5
205x8
205x10 boards
155x10

Curls 55lbsx15x3sets
overhead press 65x15x4 sets
overhead tri's 55x10x3 sets
Starting to feel a little bit better on the bench again. Starting to get a cold, but did not effect my lifting today. Arms are very tired after todays workout.