Friday night on 7th

Due to some obligations that Jeff had he, Brian and I met @ 6 pm Friday @ Gold's

5 min bike
warmup
Flat bench
2 x ?? x bar
5 x 135
5 x 225
3 x 6 x 295

5 board
5 x 365
2 x 3 x 405 1st set was sketchy. Got set right 2nd fast and clean.
3 x 425 as good or better than the 405
?? x 425 Jeff had his shirt on and between he and I the hand out was squirrely. Hit the upright on the way out. I got some retarded looking reps but not counting them. Set up got way off.

Lil Dave's Quad Triceps of death
3 circuits

High pulley WG rows to chest

High rope face pulls

V bar pulley curls

Decent session. I think the 3 sets of 3/6 program is going to help both physically and mentally. The 295 felt heavy but went up easily if that makes any sense. I can do lots when I get past my head telling me something feels heavy. I wil probably do floor presses this next Sat and back to the program in 2 weeks. I will go up to 3 x 3 with 320; up 5 pounds from before.

Wow the whole world is blowing up financially. Foreign groups are pleased the capatilist satan is falling. China and a bunch of others are calling for a one world currency. Hmm sound familiar? We don't hear a lot about the rest of the world here but a little research online will net a bunch of eye opening stuff.

Not a doomsayer but letting you know the world as we know it is changing in a way that we probably won't come back from. We will survive but not in the manner we are used to. Not certain what this means for me without a job. God is good. God will provide.

Maranatha

God Bless!

Wed core and back

Switching it around a bit this week because we will be doing the ME session on Friday and I didn't do any back on Tuesday.

10 minutes bike
Warm up
Rack pulls knee height
5 x 225
5 x 315
5 x 405
2 x 5 x 495

Leg press
2 x 30 x 270

CG NG low rows
5 x 10
5 x 170
5 x 210
3 x 5 x 250

Single arm cable preacher curls
?? x 8 x??

Standing calf machine shrugs
12 x 300
3 x 12 x 350

Feeling somewhat better than Tuesday.

Weight is up. Steady @ around 290+ for a few weeks now. I haven't been paying attention to what I eat or drink and combine that with less moving around from being out of work, I have put the #'s back on. Yesterday I started being aware of what I eat/drink and the size of portions I take. I'm also going back to the C word and do some more cardio.

Not certain where I want to end up weight wise. I think I would feel great @ 242# but I think that would be tough to get to with out sacrificing lean mass and then tougher to maintain. Initially I want to get into the high 270's and reevaluate from there. Last year I lost a lot of strength along with the weight loss. I will be smarter this time. I hope.

No word on the job front. Victaulic reopened the territory manager job 2 weeks ago. I resent my info hoping that I can get into the mix. They already had a round of interviews. Praying they aren't done.

The world scene is escalating. The financial debacle is going to bring about BIG changes. Look for US sovereignty to take a hit in this one. The Federal reserve bank that controls so much of our economy is not part of the US Gov. It is a privately held bank with many, many foreign interests on the board. Put on your helmet and fasten your seatbelt. It may get ugly.

Maranatha

God Bless

Tues

Met Brian for the Tuesday session.
I generally felt like stomped dog crap

Warm up
DE bench
3 x 3 x 135
3 x 3 x 155
3 x 3 x 135 155 wasn't heavy but my felt tight and "twingey" so I dropped back down.

Overhead lockouts. Pins @ top of head
5 x bar
5 x 135
5 x 225
5 x 245
5 x 265
2 x 5 x 275

Tri superset Overhead cable extension + rev grip a bar push downs
a bunch of some

Not certain what my next meet will be. Would like to go to Laughlin in Dec but my Fairy Cash Mother hasn't shown up yet with the 6 bills I need for that.

Would normally have done some back here but Brian has Power Unlimited (the movie) and I went over to his place to watch it. Good flick. They barely touched on Louie and Westside. They seemed really focused on the tested single ply feds like USPF and the USAPL. Toward the end they did talk about the WPO and they had Gary Frank in a lot of shots but didn't mention the APF. No crticism just noticing.

I need a job.

Did I mention I felt like crap? I need to pay attention to diet et al again. I had to let my lever belt out another notch. I need to be tougher on the conditioning.

Maranatha

God Bless!

Thurs Core & Fri Night Bench

Thurs
Warm up + bike 5 min
Rev Power Squat Hack
8 x 90
8 x 180
8 x 360
8 x 450

Power Squat
8 x 630
2 x 8 x 810

Leg Press
2 x ?? x 540

Shrugs
225
315
405
495

Bike 20 min

Fri night AF
Moosie, Parker, Brian, Jeff and I were in attendance.
Moosie has vacation plans for Sat AM so we benched Fri night
I followed Jeff's lead on warm ups so the #'s are different

2 x ?? x bar
?? x 135
?? x 235
5 x 295
3 x 3 x 315

2 boards
1 x 365

Done. Just didn't have it.

Everything was much heavier than it should have been. Felt beat up for a number of reasons.

I need a change.

I think I'm going to do a meld of a modified Moosie 5/10 rep program with Vince Dizenzo's raw template and do 6 week back to back cycles.

Week 1 - 3 x 3
Week 2 - 3 x 6
Week 3 - Floor Press to a single
Week 4 - 3 x 3
Week 5 - 3 x 6
Week 6 - Incline to a single

2nd cycle
Week 1 - 3 x 3
Week 2 - 3 x 6
Week 3 - 2 Stump Presses to a triple/single?
Week 4 - 3 x 3
Week 5 - 3 x 6
Week 6 - Work up to a heavy single

The balance of the ME sessions will include board presses, tri work with upper back and bi like it has been for a few weeks.

During the week I will continue with DE ACC bench on Tue with DE bench, shoulder, tri, back and bi with Core/legs etc on Thurs. This could change due to time constraints and the Tues workout could split back and bi out to Wed like this last week.




Moosie was doing a pyramid program that Jeff found and had worked up to singles @ 495. He got the first one but he felt something "give" in his left pec on his second and dumped the weight. I'm glad my grip is getting beter.

Later he had some swelling but no discoloration. He was stiff but had range of motion when we called later. He is on a flight to So Cal as I type. Nice way to start a vacation.

I need a job. Lord willing one will pop up shortly.

Gotta go. Dishes to do and Football to watch. I love this time of year.

Maranatha

God Bless!

Tuesday and Wednesday

Tuesday I met Brian for bench acc
Warm up
Flat bench in rack with high (19 1/8") bench
2 x ?? x bar
3 x 3 x 135
3 x 3 x 155
3 x 3 x 165
I could barely get my feet flat on this. I was able to complete the movement without cramping so I guess my flexibility is getting better

Standing military/pin press
5 x bar
5 x 135
5 x 185
3 x 215
1 x 235 This was harder than it should have been

Close grip declines
8 x 135
2 x 8 x 225

We went back to the casa and set up Bigger Faster Stronger on the deck and hung out for a bit.

Wednesday Back and bi's

CS row
10 x 1 plate
10 x 2 plate
10 x 3 plate
2 x 10 x 4 plates

Pull downs
3 x 12 x ???

Low cable rope/hammer curls
3 x 8
Low cable V curls
3 x 8

Done. I think I like having my back day be seperate. If there is time on Tues it's ok to get back and bi's out of the way but doing an additional day helps focus. Either way is an alright option.

Maranatha

God Bless!

Last Week & Peach Days Meet

I tried something pre meet last week that was a bit different. Instead of laying off totally, I went in on my regular days and did a very light very abbreviated version of a normal session just to get the blood moving and improve flexiblity. It felt good to get out and move around and I didn't come close to doing too much.

AAU Peach Days / Sat @ the meet
Warmed up on the meet bench which was a plus. This was a Bovine with the pad top @ a little over 18". Tall which forced me to really rotate my hips hard for my short legs. I know I could put blocks out but I've never liked doing that. The pad had a really nice non slip top.

308 class Masters and Masters Lifetime 50-54 Raw Bench

Warm ups
?? x bar
?? x 135
1 x 225
1 x 275
1 x 315
1 x 335

Attempts
1 162.5 kg / 358# 2 whites (jumped the press command by a hair on the right side said the judge)
State and American record

2 170 kg / 374# Miss nothing there

3 170 kg / 374# Miss. Better but no close

The first attempt was fast but I didn't get much leg drive. I was concerned about my feet slipping on 2 and 3 and instead of just sacking up and letting it all hang out I let it get into my head. I should have been more conservative on 2 and gone with 167.5 kg / 369#. I've hit 365# in the gym 2 different times and each was very strong. I am improving in the gym and to a lesser extent in meets. There is work to do on the mental aspect.

Thanks to Terry Hawes AKA Powerape for the hand offs and support.

Not certain what the next meet will be. If I can get a sponsor I would like to go to the AAU World's in Laughlin in Dec. We shall see.

Good day over all. Set a mark but very easily improved upon.

Thanks to God for allowing me this great diversion. Thanks to Moosie, Parker, Jeff, Brian and Mike C for being great training partners. Ok Mike doesn't live here anymore but he's still included.

Maranatha

God Bless!

Thurs & Sat

Thurs
Warm up
Hacks
8 x sled
8 x 90
8 x 180
8 x 270
8 x 360
8 x 450 These were a bit high

Power Squat
10 x 540
3 x 10 x 720

Shrugs
225
315
405
455
495
545 only got 6 here

Sat Opener @ AF
Warm up
?? x bar
?? x 135
5 x 225
3 x 275
1 x 315
1 x 365 solid. Makes me angry for how badly I did @ the last meet. I will open @ 162.5kg 358#, then go to 167.5kg 369.2# then go for 172.5kg on the third which is 380.2#. By the way the 365 went today all 3 are possible. I just have to be smart. Der.

Light pushdowns

Light WG NG high pulley rows.

Feel good. I'm going to try doing some light stuff in the gym both Tues & Thurs to stay loose and flexible. Should be good next Sat.

Gotta go. Football to watch.

Maranatha

God Bless!

Tues Stuff

Warm up
Flat bench
some sets of 3 with 135 then with 155

Overheads off of pins chin high
5 x bar
5 x 135
5 x 185
5 x 205
5 x 225
1 x 245 PR a grinder

Close grip declines

Bent rows

Low cable curls

Was there with Brian. Dude has a good work ethic. The obvious is that he's built to pull but he's dedicated to be a good bencher and squatter as well. I've never been 6'7" so I don't know the issues first hand but I do admire the work ethic huge.

Maranatha

God Bless!