ME Bench

Shoulder complex
Situps
Hip swings

Raw, Flat, 3 Board Stump Presses. (whew)

3 x ?? x bar
1 x 5 x 135
1 x 5 x 225
1 x 5 x 225 + 50# hanging = 275
1 x 5 x 225 + 100# hanging = 325 + 3 Boards
1 x 3 x 255 + 100# hanging = 355 + 3 Boards
1 x 1 x 275 + 100# hanging = 375 + 3 Boards
1 x 1 x 290 + 100# hanging = 390 + 3 Boards
Very, very happy with this. This was surprisingly solid and fast. I had more in the tank but wanted to leave it on a high note. This beats my 3 board reg bench pr by 5#. Every thing felt good and tight. Not sure but finally starting a job this week may have made for a more positive body chemistry. In any regard, whatever the cause for improvement, I hope it continues.

Push downs

Things had been loose and fun but most of us lost inspiration so we decided to call it here.

New job seems like a good fit. My focus is going to change from time to time at my boss' discretion. This is ok as he is a very bright guy and there is lots to do in many directions. First week went very well. God indeed is good.

God Bless!

Finally, shoulders and tris

New job is going great but in trying to get up to speed I stayed late and missed Mon and Tues. Also New job is less than 5 minutes from the Edge so I will be training there during the week. I'm glad because it is only athletes, oly lifters, power lifters and serious workout people. You can usually get the equipment you need no waiting.

Shoulder complex x 2
bwt situps 3 x 10

Stump Military Presses
2 x 5 x bar
1 x 5 x bar + 50 hanging = 95
4 x 10 x bar x 100 hanging = 145#

cheat lateral raises
4 x 5 x 55's

skull crushers
4 x 5 x 115 easy bar wide grip

rope push downs
1 x 5 x 100
3 x 5 x 120

Decent workout. Thinking about getting serious in a shirt and benching in a USPF push pull in Dec. Feeling overweight but healthy.

God Bless!

ME Bench

Shoulder complex x 2
bwt situps 3 x 10
Hip/leg swings

db bench palms facing
1 x 8 x 85
4 x 5 x 105 These feel really odd in my rt hand. Hopefully they will help range of motion in the wrist.

flat bench
1 x 5 x 135
1 x 5 x 225
1 x 7 x 315 4 boards
1 x 4 x 365 4 boards
1 x 3 x 385 4 boards
2 x m x 405 4 boards. 1st try missed 1" from lockout on rt. side.

push downs
1 x 8 x 220
2 x 8 x 250
reverse grip push downs
1 x 8 x 120. These are rough on rt thumb.

Surprisingly decent workout for the lack of energy we had. Mikey, Moosie, Kahng and I were in attendance. Moosie is contemplating becoming a DL specialist. He hit a 661# last week in only his 2nd meet pulling. Not bad for 6'4", 42 yrs old.

Great news! Got the Sport Court job! Sign up Monday and start Tuesday. God is good!

God Bless!

Bench support and back

Bike 5 min
3 x 10 x bwt situps
shoulder complex x 2

Flat bench
2 x ??? x bar
1 x 5 x 135
1 x 5 x 225
4 x 5 x 285

Close grip
1 x 5 x 225
1 x 5 x 235
2 x 5 x 245

Wide neutral grip low row
4 x 5 x 200

Pull downs
1 x 5 x 180
1 x 5 x 190
3 x 5 x 200

Suspended push ups
4 x 10 feet on floor

Finding that I need at least 5 minutes on the bike on bench days to help warm up and get my hips to loosen up and make my setup better.

My alma mater Bethel (MN) is 3-0. Utah is 2-1. UCLA is 2-0. I'm a happy camper.

Javier Solana is still out there wheeling and dealing. Look for him to gain more influence and be more public in his weilding of power. Going to be a force to reckon with.

Iran still status quo. That will boil over soon enough. Hard to negotiate with suicide bombers.

Lots of stuff going on.

God Bless

Meet Results

Fun little AAU meet today in Brigham City, UT. This is my second meet back and I feel pretty good about it. I benched raw trying to bring the hand/wrist along at a moderate pace.

We were lifting on a Bovine bench. Decent surface, no slip at all.

Opened @ 150kg - 330# - 3 whites
2nd @ 155kg - 341# - 3 whites
3rd @ 160kg - 352# - missed @ 3/4

I thought the 3rd was going to go but it just stalled. Ah well, next time. Hand/wrist feel great. God is Good.

Training starts Monday.

Warm up and opener

Situps 3 x 10 x bwt
Rope stretch
Shoulder complex x 2

3 x ??? x bar
1 x 5 x 135
1 x 1 x 225
1 x 1 x 295
1 x 1 x 335 x pause and press command
I'm going to open @ 150 kg - 330# I'm lifting AAU Raw. This felt very easy. Interested in seeing how next week goes.

Heard from my 22 yr old son Ward last night. He is in Ft Bliss today and will Mob. to Kuwait in 7 days then on to Iraq. He will be going to Ramadi and will be an IED hunter. God bless him, he loves adrenalin. His Mom worries though.

Here are some links to the toys he gets to play with:

http://www.blackfive.net/main/2005/03/the_ied_hunter.html

http://www.defense-update.com/products/r/RG-31.htm

Please keep him in your prayers.

God Bless

Light shoulders and tris

Shoulder complex x 2
bwt sit ups 3 x 10

one armed grappler presses
(reverse position on a freebar "t bar' row in the corner and press the end that is away from the corner)
3 x 8 x 95 ea arm

latteral raises
3 x 8 x 40's

skull crushers
3 x 8 x 105

'A' bar back supported push downs
1 x 8 x 95
2 x 8 x 110

Quick workout. Feel pretty healthy. Hand/wrist feels great. Opener on Sat then the meet in a week. Good times.

Exchanged e mails with HR @ Sport Court today. No decision yet. Apparently there is lots of transition that needs to be settled before the decision is made. I'm still in the finals. That's a good thing. I really would like to be there today...

The ex Iranian Pres/dicator is touring the US? What the???? The Mexican Flag is flown over the US Post office??? Weird weird stuff. I wish some in our gov't would grow a set and call a spade a spade. Enough of the PC crap. People are out there trying to at best take away our way of life and at worst erase us off of the map. Get a clue folks.

Ward is still in Wis. getting ready to go to Iraq before the end of this month. I'm sorry he has to go but I am glad he gets to play with explosives. The big booms make him very happy.

Gotta Fly,

God Bless!

Deload Bench Acc & Back

Bike 5 min
shoulder complex x 2
bwt situps 3 x 10

flat bench
2 x ?? x bar
1 x 5 x 135
All Paused Comp Grip
1 x 3 x 225
7 x 3 x 275

Close grip paused
3 x 8 x 225

Pull downs
3 x 8 x 170

High pulley to chest
3 x 8 x 170

Suspended push ups
3 x 8 x bwt feet on ground

Feel pretty good. Didn't feel super fast today but endurance is up. Feel like I can grind out weights instead of just stalling part way. Looking forward to the 16th.

A lot on my mind. May post more tomorrow

God Bless!

Sat ME Bench & Opening Saturday

HAPPY COLLEGE FOOTBALL!!!

GO UTES!!!
GO BETHEL!!!

Shoulder complex x 2
Bwt situps 3 x 10
Hip/Leg swings

Flat Bench
2 x ?? x Bar
1 x 5 x 135
1 x 5 x 225
1 x 3 x 315
1 x 1 x 345 Faster than expected ties old PR
1 x 1 x 365 x 1 board
1 x 5 x 405 x 3 board x 52 Rage X
1 x 2 x 435 x 3 board x shirt should have had more. Got sloppy after 1st rep
1 x 1 x 455 x 3 board x shirt ties old PR

Pin Presses mid range mid grip
1 x 3 x 315
1 x 3 x 365
1 x 2 x 385
1 x 3 x 365

A Bar Pushdowns
4 x 8 x 250 This is not a true 250. We just did the rack. Very favorable pulley set up I guess.

Good workout. Didn't feel great going in but I am happy with my progress since starting over again last Jan from last year's repairs. The time off was good because I believe I am smarter about what works and doesn't work for me.

Fun group. We ended up with 7 guys benching. Quite a sight at a Gold's with 7 guys throwing on shirts, yelling encouragement etc. Good management at the local Gold's. Not one word re chalk, noise, bags or strange training devices. I think the fact that we take time to help other members makes it more tolerable.

Lots to do to get ready for prime time ball. Haven't checked much on the world scene. This is a major holiday for me. I will sleep great tonight in my blissful ignorance.

Happy Pigskin!

God Bless!

Tough Day

Just dropped my son Ward, 22 off at the airport for his 2nd deployment to Iraq. He is a 21 Bravo in the army and is attached to the 321 Bravo Company. He will get to blow crap up and he likes that. He is also happy that he won't be paving runways this time around. Last time he was with the 659 heavy equipment unit. 360 degree asphalt in 120 degree shade? Nasty. He is very happy to not be doing that again.

He just got back from his first tour in December. These orders are for 270+ days.

Please keep Ward in your prayers. The family too for that matter. We're all pretty down.

Thanks.

God bless