Training 9/30/13

Bench @ "The Gym"
Bar x5
Bar x5
135 x5
135 x5
185 x1
225 x1
275 x1
315 x1
365 x1
375 xDNF

Wanted to see where I was at today with a pause... not good. I'm hoping I just had a bad day between not sleeping well (as always) and squatting last night. Good to train with Chris and Dino again, but now I am a little worried. I was hoping for at least 405. Again I am praying I'm ok, but I'm about 4 weeks out so we are getting down to crunch time.

"The expectations of life depend upon diligence; the mechanic that would perfect his work must first sharpen his tools."
-Confucius 

Not bad for an old Chinaman!

Training 9/29/13

Squat @ Boost
W/U
Open Gate x10 Each
MB Throws to Red Wall x10
Hip Flexor Stretch 2x15 each

Squat
Bar x5
Bar x5
135 x2
185 x2
225 x2
275 x2
315 x2
365 2x2
405 x1
440 x1

Tire Hits x10
MB Slams x10
2X

Not a phenomenal day, but I'll take it. Got a new belt from Anderson power-lifting.  Fastest shipping I've ever seen. Great belt, its a longhorn lever belt. I should have been using it all along. Feeling like crap lately, meet is right around the corner so I gotta get it together quick.

"Distrust any enterprise that requires new clothes."
-Henry David Thoreau 

Except the power-lifting belt industry.

Training 9/23/13

Dead Day @ Boost
W/U
Spidermans x5 Each
Hip Flexor Stretch x 15 Secs Each
Glute Bridges x10
Spidermans x5 Each
Hip Flexor Stretch
MB Throws 10LB MB 2x5

Dead
135 x3
225 x1
275 x1
315 x1
365 x1
405 x1
455 x1
500 xDNF
485 xDNF

Still a good day even though I lost the 500. It feels way too far out ahead of me. Gotta lose some weight. I am still confident I'll have it before the meet. I have one more big dead lift day before then. I blew my load at the 5 from a adrenal standpoint. Got all fired up and I should have had 485, but whatever. 455 felt heavier than it should have. I was a little pessimistic about the 5 but I got it too almost my waist and just couldn't lock it out.

"Bill Starr was damned strong, primarily because
he worked as hard as any human being ever has.
He was not a genetic freak, but his balls were huge, and he applied himself to his training like few people have ever done."
-Rippetoe

Maybe there is hope for me yet.

Training 9/20/13

Bench Day @ Boost

Session 1 (before training session)
Reverse Band Bench (Black Bands that feel almost as strong as jump stretch green bands.
135 x5
135 x5
185 x5
225 x5
275 x5
315 3x5
365 x6

Session 2 (after training session)
Treadmill
Incline 6
Speed 6.5
5X 15 Sec Sprints
90-120 secs between each round

Standing DB Row
100 LB DB
4x5 Each

A1 Band Resisted Face Pulls (purpleish band) 4x15

A2 SA Band Pressdowns 4x15 Each

B1 BB Shrugs
225 x8
275 x6
275 x3

B2 DB Curls
40's
2x5
1x8 (too much body swinging)

Good day, tough day, but I some how persevered. Proud of myself.

"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all."
-Sam Ewing 

Training 9/19/13

Squat @ Boost
W/U
Hip Flexor Stretch
Bar x6
Bar x6

Squat
135 x3
185 x3
225 x3
275 x3
315 5x3
335 x3

SLDL
2x3

Lost it at Grip and motivation. Something is definitely wrong with me. I feel like I am a sports psychology hypochondriac. NOTE TO SELF, when using the 50lb bar, use straps because its too big for my girly hands and weak grip which is causing me to lose everything I should be able to easily handle.

"People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents."
-Andrew Carnegie 

ouch.

Training 9/17/13

Constitution day GPP  @ Boost
Foam Roll
W/U
Treadmill
Incline 10
Speed 2.4
12 Minutes

CII Rower
3-400M
I am getting a total forearm cramp for some reason lately between 3-400M. I keep trying to switch my grip but it won't stop.

Treadmill
Incline 12 x 2Minutes
Incline 11 x 2Minutes
Incline 10 x 2Minutes
Incline 9 x 2Minutes
Incline 8 x 2Minutes
Incline 7 x 2Minutes
Incline 6 x 2Minutes
14 Minutes Total

I guess I'm a day late and a dollar short doing some GPP this closed to a meet, but I feel disgustingly fat and immobile. I am hoping I am tired today because I am shocked at how bad the 12-10 incline area whipped my ass!

"Don't interfere with anything in the Constitution. That must be maintained, for it is the only safeguard of our liberties."
-Abraham Lincoln 

Ole Abe would be spinning in his grave if he could see this Sh%$$ Happy Constitution day America!

Training 9/16/13

Bench Day @ Boost
W/U
Bar x5
Bar x5
(Still can't find a bench set-up I like here. I feel like all of the benches are 6 feet high, or I'm getting shorter.
135 x5
185 x5
225 x5
275 x5
Added Slingshot
290 x5
335 x5
380 x3
Felt like crap today. Planned on doing some drop sets but just blew my load at 380.

Sledge hammer Hits
1x15
3x10
Very little rest between sets... really fatigued today.

"I've come to believe that all my past failure and frustration were actually laying the foundation for the understandings that have created the new level of living I now enjoy."
-Tony Robbins 

I hope your right Tony.

Training 9/14/13

Olympic Day @ Boost
W/U
Open Gate x10 Each
Sumo Squats x5
Hip Flexor Stretch x20 Seconds Each
Completed 2 x

Speed Shrugs
225
5x3

Snatch (off lowest block)
95 6x1

just didn't have anything today. Horrible.

"Sometimes when you get disappointment it makes you stronger."
-David Rudisha

I should have a 1000 pound squat by now if that's the case.

Training 9/13/13

Upper Assistance Day @ Boost

Incline DB Bench
40's x20
50's x15
60's x 10
75's 3x6

Standing HS Row Machine
3 Plates Each Side x10
4 Plates Each Side 3x5

A1 SA DB Side Raise
30 x10 Each
40 3x5 Each

A2 Band Pressdowns 4x10

Did 500M on the rower and got a cramp. Fatigued... old news. Elbows are killing me and I'm Cramping up. Still beat my kids in 2 30-40M Sprints.

"Aging is not lost youth but a new stage of opportunity and strength."
-Betty Friedan 

Training 9/11/13

9/11 Squat @ Boost
W/U
Sumo Squats x5
SL Squats x5 Each
Hip Flexor Stretch x20 Seconds Each
Completed 2 x

Squat
Bar 2x5
135 x2
185 x2
225 x1
275 x1
315 x1
365 x1
410 x1
440 x1

Band Resisted Pull Throughs
Black Band (Green)
2x10 Glute Cramping

Started the CII Rower, but forearms are cramping pretty bad. Horrible nutrition these last few days and lack of sleep last night are killing me. 440 felt good though. I had no spots and that's as comfortable as I feel going by myself. Call it mentally weak if you want but I wasn't feeling it as much today. My weird hip pain is still there, but no knee caving so were good. Feel like with a little more caffeine and motivation 465-470 should be attainable soon (possibly today). I'd like to be closer to 500 by meet time but we shall see.

"Pure strength through solitude."
-Hatebreed (Perseverance)

Training 9/9/13

Bench Day @ Boost
Caffeine 320mg ( 2 Rock Star Zero's)

CG Pin Press ( Pins on 4, almost a full bench, barely touching belly)
Bar x5
Bar x5
135 x3
185 x3
225 x3
275 x3
Added Sling Shot
315 x3
365 x2 (Hit J-Hooks)
365 x3
315 x3
315 x6

Bench wasn't bad. Definitely didn't eat enough today as I felt nauseous after benching. Had some accessories planned, but I'm not too heart broken about not getting to them. Time to dial it in a little bit about 7 weeks out from the meet.

"There are no secrets to success. It is the result of preparation, hard work, and learning from failure."

-Colin Powell 

Excellent quote but you forgot the part about abandoning everything you care about and believe because the president happens to sort of, kinda, almost be the same race as you. 

Training 9/6/13

Lower Assistance Day @ Boost
Caffeine 320mg (2 Rock Stars nursed for about 90mins- start of training)

W/U
Hip Mobility (open gate) x10 Each
Sumo Squats x5
Hip Flexor Stretch x15 Seconds Each
Competed 2x

Power Shrugs
135 x3
185 x3
235 3x3

Snatch
95 x1
115 4x1
125 x1
125 xDNF (not sure what happened)
125 x1

Front Squat
135 x6
155 x6
185 x6

45 Degree Hyper
BW x10 (Smoked)

HS Leg Press Machine
10 plates and 2 25's total
1 x10
1 x8

Today hit me harder than I thought. I felt good and I was ready to train, but maybe I took TOO much time off. I scared myself with my excessive knee caving and weakness last time I squatted and I panicked because I am about 6 weeks out from a meet so I thought perhaps its time to deload. Thanks to an unforeseen emergency surgery for my wife, my deload week turned into daddy day care week. I swore this week I was going to do a "real" deload and not do what I usually do which is nothing, but whatever. My right hip is killing me and my week off didn't seem to fix it. Something on that side of my body is messed up.  Front squat went a little better than normal, I usually suck at that, but I was shocked at how smoked I was after the front squatting. I tried to push the pace a little and I must be more out of shape than I thought.

"Human bodies are designed for regular physical activity. The sedentary nature of much of modern life probably plays a significant role in the epidemic incidence of depression today. Many studies show that depressed patients who stick to a regimen of aerobic exercise improve as much as those treated with medication."
-Andrew Weil 

Ill take the pills.