Sat 3/29

Last session before next weeks meet.
Warm up
10 x 135
1 x 225
1 x 315
Add KK DD
1 x 405 nt no belt collar rode up was under an inch to touch very odd shirt position
2 x 1 x 435 belt on not locked down. Shoulder seam on upper tri's 1/2" or so to touch. Uh oh.

Called it here. Moosie and Jeff thnk I will touch next week. Each week has gotten better.

I sprayed down the inside as well as the outside of the shirt with water. I have also dropped 4 pounds this week so that helps too. Another 4 pounds and I should be golden.

Moosie may or may not go next week. Something about camping with the family. Can you believe it? Family over helping a buddy at a meet in Idaho... In reality he is a great family man and I don't blame him at all if they end up doing that.

Good day. not as good as I had hoped but progress was made none the less.

Maranatha

God Bless!

Weds 3/26 Bench Support

Last one till the meet outside of Sat and finding an opener.

Warm up

Flat DB Bench
3 x 15 x 55#

Military in the rack
5 x bar
3 x 5 x 135

Pull downs on Flite cross over machine
3 x 12 x ??

Overhead cable extensions
4 x 10 x ???

Feel a little beat up from working on a project for work.
Over all I feel pretty good. Bwt is about 270#. I'd like to be down 5#-10# for the meet. I think the new weight/size is making the shirt harder to touch. I think I have a handle on what I can do in the shirt but I need to get on the board at a reasonable weight so I can relax. Ah well soon enough I suppose.

The world keeps getting weirder and weirder. The great delusion(s) seem to be growing. So many people can't think and use their God given discernment. Sooo scary that before too long the X generation will be calling shots that will affect us all. Not good.

Maranatha

God Bless!

Sat @ AF Gold's

Jeff, Moosie and Parker were in attendance. It sounds like Sam may not be able to join us for a bit. I'll fill in details as I know them.

Warm up

2 x ??? x bar
?? x 135
?? x 225
1 x 315 This feels lots better than it did and I could probably triple it now but this is a warmup for shirt work
KKDD on sprayed down front
2 x 405 nt
1 x 435 nt
m x 435 tried to touch and rolled wrists forward beyond my elbows and dumped it
3 x 1 x 435 nt
1 x 435 nt but was within 3/4" locked it but Moosie said I was done so packed it in here.

4 board
3 x 435
2 x 3 x 445 This was supposed to be 455 but like a dumb ass I misloaded my right side 10# light. I wondered why I was fading to the left on my set up...

Floor presses
4 x 18 x 155

Push downs
4 x 8

I think if I eat cleaner the next couple of weeks the shirt may be looser and touching will be easier.

Good session. Progress however small is still progress. Next week something will touch.

More another time.

Maranatha

God Bless!

Thursday

Light machine stuff @ Gold's on 7th.

Bench, military, leg press, hack squat sled, preacher curl, row, reverse pec deck, shrugs on calf machine.

This week went crazy again. Family in town, work etc. Wasn't able to stay within my first choice for training schedule.

Work is a little odd. More on that later.

Looking forward to tomorrow in AF to get something to touch.

Feeling pretty good. Bwt hanging around 267#.

Need to fly.

Maranatha

God Bless!

Sat ME Bench

We were @ Gold's in Sandy on 7th. Moosie and Jeff were there. Manny and a couple of his guys were pulling over on the racks. Sam was a no show. I wonder if we scared him off. I hope not. He has a great future in the sport.

Warm up
Flat bench
?? x bar
?? x 135
?? x 225
3 x 275
1 x 315
Put on KK DD Pulled it way up into the armpits
1 x 405 x 2 boards
1 x 405 x 1 board
2 x m x 405 x full ROM????
pulled the shirt down so I could feel the arm seam on my upper tri
2 x 1 x 425 x nt
1 x 435 x nt
2 x 1 x 445 x nt
1 x 455 x nt but was much closer.
There might have been a couple more in there but I think this is close to what I did.
Everything flew up after I pulled the seam lower onto my tri.. All were very fast.

Disapointed nothing touched. It's the 15th today. I have next week than my opener week then the meet. I am a bit bloated today. I will back off on the sodium, pasta and other water retainers and see if I can't slim down enough to allow something lighter than 455 to touch.

Obama is getting heat with the info coming out on his pastor. Dude is a racist beyond belief. Barak went to his church for 20 years and doesn't agree with him? Barak hired him on to his campaign staff. Sheesh. Obama looked golden till now. I hate to say it but crazy man McCain might be the best choice.

The way I look at it is that McCain plans on raising the budget the least between the 3 and he has a better view of what it will take to remain sovereign. All the little BS social arguments won't be worth a bag of bandini if we aren't a real country calling our own shots any more. Not much of a group to choose from.

Tha Bible told us that there would be days like these. It will be more interesting as the days move forward.

Maranatha

God Bless!

Tuesday 3/11 Bench Acc

Warm up

Flat db bench
10 x 55's
3 x 10 x 85's

Close grip standing military over and behind head
5 x bar
5 x 95
5 x 135
3 x 5 x 185

Assisted pull ups
5 x -70
5 x -50
4 x -30
3 x -30
5 x -40
Still sucky at these but getting a bit better.

Kaz presses
worked up to
2 x 8 x 205
I might not have been doing these right. I didn't feel much of anything in my tris. That and me feeling sacrilegious about working on a Smith Machine makes me not want to try these again.

Shoulders are sore today. Those close grip presses kicked my butt. I am glad I moved the bench acc. work to Tuesday so I get an extra day before the heavy work Saturday.

Feeling very encouraged about the supplementation and strength gains. That tied to the shirt work makes me feel pretty good.

Not sure of what is ging on in the world that might be noteworthy. The Gov of NY resigned under a big cloud around a sex scandal. These "power brokers" are so lame. So arrogant and so stupid. We are all in a world of hurt because the people that we have in positions of authority are not real leaders but are narcississtic (?) jerks.

We have a bumpy road ahead of us for sure.

Gotta go

Maranatha

God Bless!

Sat ME Bench in Sandy

Different kind of day. Moosie was out sick. Sam was selling furniture? Manny's hip was really out of whack. Jeff was there with his son Josh (who looks like he could be a real good puller before he is done). Lance came and hung out.

It seemed as if everything was in slow motion. It took forever to get anything done. That's not to say I didn't have a good session, it just took a long time.

Warmup
2 x ?? x bar
?? x 135
5 x 225
3 x 275
1 x 315 thie felt lighter than the 275. Odd.
Add KK DD
2 x 405 x 2 board
2 x 405 x 1 board nt
2 x 425 x 1 board nt
2 x 435 x 1 board barely touched
1 x 445 full ROM 2 " high ?? odd
1 x 445 " " 3/4" high really close.
Everything was very fast. Getting really good pop off of the bottom regardless of the weight.

5 x 445 x 4 board
5 x 455 x 4 board
5 x 485 x 4 board
Wanted to go further but the day was very strange and I didn't get the sense I could get another lift off so I called it. Better to be a little short than to over train. I jacked the shirt a bit for the 485 and the bar screamed off of the boards. This could be a fun relationship with the KK DD. Karin mentioned she may have a camo denim shirt coming out. I am interested to see what she will charge for that one.

Lil Daves Quadraphonic Tris of Death
4 stations: Rope, backhand overhead extensions, forehand overhead extensions , pushdowns.
15 reps ea station.
120, 120, 120, 130
130, 130, 130, 150
140, 140, 140, 150

(Not certain why this went to italics. I must have combo'd some keys the wrong/right way by accident.) (Hmmm this may not show up when I post.) No Biggee.

I was hoping to get some other stuff in but the way the day dragged by there was no way. I felt real strong but was about to fall asleep.

I need to get something to touch otherwise I am SOL in April. I am pretty sure I can touch the 425 if I spray down the front of the shirt and have it set as deep as I can into my armpits. Depending on how that attempt feels I will jack the shirt accordingly. Good stuff I finally feel like I am understanding how to bench. It only took me 6+ years but I might be on the front edge of having a clue. Good thing I have enjoyed the journey.

I am not one to make predictions but I will here. There are 2 more APF meets after April. One in August and one in October. If I don't get injured, I will break 500 this year in a sanctioned meet. Right now I think I could do it as I know A. the shirt will handle it. B. My body can handle it. C. my head might be able to handle it. Youe mental acceptance of what we do in this sport is huge. It's just not normal to be moving the weights that are being handled these days. Once a person wraps their head around what is possible, things become probable.

Roger Ryan seems to be the big gun right now in Master's benching. Roger pulled off a 711# bench last year @ 51 years old. I believe he was in the 308's. His 275 record is 636# I think. If he stays in the 308's, I might be able to break his 275# record in the next 4 years. Roger is a really good guy from what I can tell. He can keep the 308's I just want a shot at the 275's.

Weird weird world we are in. Had some very nice people over last night that are going to vote for Hillary if they get a chance. I was very behaved and did not offend with my responses.

Some things seems so simple and then others over think things. Way to be human eh?

Maranatha

God Bless!

Back, Legs etc

Warm up

DB Bent rows
8 x 100
4 x 8 x 130

Rack pulls 1 hole above knee
5 x 315
5 x 405
5 x 495
2 x 5 x 585

Power Squat
8 x 450
3 x 8 x 720

Seated Hammer Curls
8 x 40's
3 x 8 x 45's

Reverse Pec Deck
3 x 10

Standing Calf Machine Shrugs
3 x 10.

Good session. I thought I had the start of a cold going on but things went well. I stll can't believe what a wussie grip I have even with straps.

Read somewhere that Hillary and Obama might bury the hatchet, toss a coin and run on the same ticket. I think that would cement a McCain win from the Democrats that would hop the fence to get away from their own ticket. Just one guy's opinion.

Maranatha

God Bless!

Wed Bench Assist

Warm up
Flat DB's
10 x 55's
3 x 10 x 85's

Standing Military in the rack
5 x bar
5 x 135
5 x 185
2 x 5 x 205

Assisted Pullups
5 x -90
5 x -70
5 x -50
3.5 x -30
5 x -40
I'm still very bad at these but slowly getting better.

JM's
5 x 95
5 x 135
5 x 155
2 x 5 x 165

Done

MIlitary stuff is getting stronger. Last time these came up in the cycle I only got 205 for 3. This time I got 205 for 2 x 5. Sholders feel pretty good. The old naggy impingement was not sore but it was noticed during the session. Doing overhead/behind the back rope stretches helps alot.

I'm feeling like everything is firing better lately. Better lock out grindage ability.

I am looking forward to Sat AM. The heavy work lately has become addicting.

More EU treaty ratifications. I read on Constance Cumbey's blog that people in the UK rarely hear of Javier Solana. Dude is one of the top 3 powerful people on the planet and is set to be over England and they have not heard of him? Holy Crap!

Some much subtrafuge (?) out there. US elections, rise of Islam every where, fear of global warming/climate change., Iraq, Iran's nukes, Israel, Kosovo etc etc. Meanwhile the power elite keep grabbing more and more power behind the scenes. Pay attention to the mab behind the curtain Dorothy.

Maranatha

God Bless!

Sat ME Bench and Sun Recovery

Sat @ Sandy 7th st. Moosie was in Denver, Sam went to a funeral and Manny was ill or something. Jeff showed up as did new guy Tony Halsey. Lil Dave wandered in with Lance and Nick L showed up to squat. Dave promptly took over and hurt us.

Warm up

Reverse band bench w/ old tired green bands.
Wt listed does not account for the bands
135 x ??
225 x ??
315 x 3
365 x 3
Put on KKDD open back
Nothing touched
3 x 405
3 x 455
3 x 495
3 x 545
3 x 585
m x 635 I didn't get a real attempt at this. In taking the bar out my right side got all goofy and my rt elbow kicked out from under my wrist and I lost the bar. Nothing got hurt but the repaired wrist and thumb felt fatigued so we pulled the plug there.
Raw
5 x 365 then drop set down to 135
Reverse grip
?? x 275 then drop set down 135

I'm not certain how much the bands helped at the bottom. 135 touched easily so there may have been up to 80# at the bottom. Maybe less but for argument sake I will use the 80#. If the bands were 80# then my bottom weight for the shirted sets were: 325#, 375#, 415#, 465#, 505# and 555#. There was almost no tension at lock out so the earlier #'s would apply almost as is for the lockout weight.

I have to not worry and trust the shirt and spotters. more. I can't be too quick to jack the shirt and allow more depth. I have trust and stay focused.

Dave said that the last 3 sets, everything over 500, I let my back get loose and the bar wasn't locked in like it really should be. I still was pretty strong and quick with 2 out of 3 sets but I should have been tighter and more disciplined.

It is really fun to start thinking differently about heavier weights. The whole aspect of moving big weights is different thatn lighter weights. Discipline is huge. Keep the form perfect everytime. Good stuff.

Close grip floor presses
5 x 135
4 x 18 x 135
18 x 115
I don't know how many reps I actually did on my own. Dave forced as all to get 18 reps per set. I know he forced me way beyond what I could do by myself.

Push downs ez bar
10 x 150
10 x 180
3 x 10 x 200.

Done. Holy crap I was done. I was sore that night. I was sore Sunday and sore today. My back is healing up nicely. I didn't really open it up but it did some seeping stuff that isn't a big deal.

Sunday
some recovery work with a mini band + some rope stretching.

More and more craziness out there.

Check out World Net Daily, Fulfilled Prophecy.com and Constance Cumbey's blog and links.
Oh yeah and Ted Montgomery's site is interesting. as well.

God loves us and warned us the crap will hit the fan at the end. By the looks of world events we are screaming toward the craziness at warp speed.

Maranatha

God Bless!

God is good. I am having a lot of fun in the gym these days.