Sunday, September 30, 2007

09/30/07 ME Bench

3 Board Press 225x5, 275x3,315x2, 365x1, 405x1, 435x1, 445xMiss, 425x4x1
Overhead Tricep Extensions 4x10
Seated Rows 165x4x10

Well, This work out sucked, I ended up lifting at 11:30 in the morning, and I am NOT a morning person!!! Guess its a good thing in a way, keeps me from drinking the devils water on saturday, Alcohol has no place in powerlifting!!! Any of you out there that knows me should be laughing, hell the general reader of this blog knows I likes me beers!!!

Anyway, this aint about boozin, its about powerlifting, back to the story. everything felt good up to the 445 miss, for some reason I have been having issues with sliding up the bench when perform any type of rep work on bench. My first rep is perfect, then I will either flatten out, or slide up the bench, thus flattening out, if anybody got suggestions, let em rip.

So, I decided to drop the weight to around 90% of my last PR on this movement and hit singles to get the volume in. My shoulder was on fire, hence the lack of direct shoulder work today. Will throw in some high rep therapeutic shit tonight while watching football.

The Overhead Chain Extensions hurt pretty bad and had my triceps pumped. I ended up strapping 10 lb plates on them to increase the weight to around 55 lbs per side. Brutal....These were supersetted with the seated rows, felt like a true bodybuilder by the end of it, now, if I only would have done some curls for the girls....

Thats about it from here, thanks for stopping by and have a good weekend. Though the Patriots arnt playing today, it should still be a good day for football, enjoy!!

Keep it Dark, Keep it Heavy!!!

Thursday, September 27, 2007

09/27/07 Max Effort Squat

Low Box Squat w/Suit Bottoms 275x5, 335x3, 385x2, 440x1, 505x2, 525x2, 550x2x2
KB Swing Throughs 83x4x8
Ab Wheel 4x10

Tonight was off a bit, first thing, I had to lift late. The old lady had to work so I couldnt lift until the crumbsnatchers were fast asleep. Then to boot, the humidity level in my basement was unreal, I was winded in just the warm-ups....jeez!! Oh well, I checked the Hoo-Hoo, wiped the sand out of it, and moved on...

550 got smoked, was contemplating moving up, but I was pretty wiped by the end. By the way for those new readers out there, my low box is set about 1-2 inches below parallel, and my "super suit" is none other than a piece of crap Inzer champion suit, single ply. Thats right, pure powerlifting power baby!!!

Kettlebell Swing Throughs sucked ass too, I was a sweaty mess, wanted to quit, and kept thinking I heard my daughter crying, I honestly dont know how I got by when I only had one kid and trained at night, this sucks!!!

Finished up with the all mighty Ab Wheel, the most underrated piece of powerlifting training equipment invented. And no, I didnt stutter, you heard me right Chuckie, the Ab Wheel. Go ahead and laugh, but give this sucker a try and call me in the morning.

All in all I am happy with tonight, I dont normally train in gear, but I figured I probably ought to start throwing some of that in there. Heavier poundages handled are always good in powerlifting. Tomorrow, I figure I will throw in some extra accessory crap for slagging off after the main movement, oh well, Good Night for now....


Keep it Dark, Keep it Heavy!!!

09/26/07 Dynamic Effort Bench

Speed Bench w/Monster Mini's & Chains 135x9x3
Band Assisted Close Grip Floor Press 315x4x6
Pendalay Rows 205x6, 225x6, 255x6, 275x6
Chain Shoulder Complex (See Below) 4x6

First and foremost, speed bench with monster mini's and chains absolutely killed me. Again, I set the chains for a full deload until just at the bottom, this causes the stabilization of the bar to be quite brutal, couple this with doubled up monster minis pulling back at you and its a recipe for pain. Every muscle in my shoulder region seemed to be activated as well as the lats (underestimated this aspet greatly). I would recommend this variety to anybody that wants to add a different spin to their speed day, just shoot me an email if you need further clarification.

Next up, Band Assisted Floor Presses, UGH!!! I was already beat by the Speed work but apparently decided this was not enough. The Band Assisted Floor Press movement definitely hit the pre-exhausted triceps, hence the low bar weight. This was followed by a true favorite of mine, the Pendalay row, these absolutely kill my upper back, good stuff.

Alright, this Chain Shoulder Complex is something I made up with my Ghetto version of chains. I basically attach D-Handles to the chains, perform a reverse grip hammer curl, straight to an Over Head Press, from there, I Lower the Chains to the side only to restart the movement. This is done in one fluid, yet controlled movement and will have your traps, shoulders and delts burning by the end.

Side Note:

As you can see, my journey in powerlifting, and more specifically lifting alone most of the time, has resulted in the need to be creative. Having ADD makes it extremely hard to stick to traditional movements all the time. All these variations help to keep my scattered mind in the game, hopefully this serves the purpose of inspiring you folks to do the same, make it fun and it no longer seems like a chore.

Creativity is King

Keep it Dark, Keep It Heavy!!!

Tuesday, September 25, 2007

09/24/07 Dynamic Effort Squat

Speed Squats 285x8x2
Block Pulls (Mid-Shin) 405x3, 455x3, 505x3x3
Mini Band Seated Leg Curls (Alternating) 3x15
Monster Mini Woodchop/Ab Pull Down Complex 3x20

Performed Speed Squats, no box, with 55% of my assumed RAW squat of 525. the speed was fast, so fast that on the 3rd set I came up so fast I actually fell forward, luckily nothing got hurt. Next week I will go with 60% and check the speed. Powerlifting base on percentages? Are you on crack? Nope, but judging from some of the emails I have received, I think some folks get the percentages screwed up. So, it was requested that I post the percentages and what they are based off of.

For instance, todays percentage is based off my estimated RAW squat of 525, I recently smoked 505 RAW for 1 (on a deload week) and estimate I have 20-30lbs in the tank. So this cycle will have me going 55% on week 1, 60% on week 2 (speed permitting), and finally end on 65% in the third week. This is based off a new theory I am trying, essentially by choosing higher percentages as opposed to the more traditional 50% range, I will get more volume, move heavier weight, and develop speed with heavier weight. End result should be a higher squat...

Time will tell, because if there is one thing I have learned in powerlifting it is this, you must test, test ,test. Keep what works and trash what doesnt.

This means you must test over a period of time, trying a movement for 1 or 2 weeks then trying to make a determination of its effect on your training is not gonna get you to where you need to be. Use larger blocks of training, keep notes, then decide. Okay, hope this answers any questions guys and girls. BTW, I am a Drug Free Lifter and train RAW unless otherwise noted, for this reason I feel it necessary to adhere to prilipins chart.

Block Pulls are always a treat, not!!! I have these set at the worst possible postion for myself, but I believe it will bear fruit over time. The mid shin level is where I will breakdown in the lift, so that is where I start. To me success in Powerlifting boils down to this: Pick a weakness and hit it. This work was done with an eye for the speed, though the percentages are a bit high. I was sure make every rep fast, explosive, and with total resets. The lower back was pumped needless to say.

Well, thats about it, the band work was not very exciting, but necessary. My advice to anyone if you are doing leg curls with bands, try the in an alternating fashion next time. This proved to hit the hamstrings much harder for me. Like I said, test it and decide for yourself.


Keep it Dark, Keep it Heavy!!!

Saturday, September 22, 2007


Not really...., with it being a deload, I did another mountain climb. When I got the top I pressed a bunch of rocks, threw them from over head, and mimicked the strongman stones on a ledge. Quite a brutal workout looking back on it, primitive, but brutal. Take care and have a good weekend, for tomorrow the Patriots whoop up on the Buffalo Bills.

Keep it Dark, Keep it Heavy!!!

Friday, September 21, 2007

Blog Rush Comes to Powerlifting Etc

This post isnt exactly powerlifting but it will apply to all you bloggers that stop by. What is the single most important item a blogger needs to make a little scratch with their blog? TRAFFIC!!!

Well, Blog Rush does just that. Its a virtual traffic share, check out this link --> Blog Rush <-- to start attracting more readers to your powerlifting site. Even if your site is not related to powerlifting this FREE Plugin will increase your traffic immensely. One of my other niche blogs traffic went up around 21% in just a few short days, now imagine if you have some adsense ads on your site, people start clicking and the next thing you know you may have a car payment taken care of.

Dont take my word for it, try it out yourself, this link and check out the video tutorial, then make your decision.

==>> Blog Rush <==

Get Some!!!

P.S. I dont normally make reference to this part of my life, but if anyone out there wants tips, advice, or insight on any aspects of Internet Marketing, shoot me an email, I would be more than glad to help.

P.S.S Now, Back to your normal programming, Powerlifting Etc, my journey to totalling elite in the sport of Powerlifting

Keep it Dark, Keep it Heavy!!!

09/20/07 Deload Squat

Box Jumps
Romanian Deadlifts
Ab Wheel
Bunch of Ab/Oblique work w/Monster Minis (woodchops, pulldowns, etc...)

With it being a Deload week, this wasnt exactly an exciting work out. Though I feel it necessary to post these for anybody new to powerlifting, hell, even folks that have been around powerlifting awhile might benefit. I have met some folks that thought a deload was a total layoff the weights type deal, which it can be, just not for me. So I guess, in some ways this may help others think differently about the Deload.


Wednesday, September 19, 2007

09/19/07 Deload Bench

Bench Press 135x5, 185x3, 225x3, 275x3, 305x3, 325x8
Power Clean & Press from Blocks 185x5x3
Lat Pulldowns and Monster Mini Triceps

Not too bad of a night for a deload, shoulder is still flaky, but the strength seems to be coming back. I think the 325x8 is a PR of sorts, I dont generally do much rep work on bench...Either way, I'll take it.

Power Clean & Press aint exactly a powerlifting movement, but I like to take deloads to get these in there. These were started at knee level, so the clean was pretty friggin hard, no momentum. The press was easier than anticipated, I am a total alug when it comes to overhead pressing. Hence my affinity for powerlifting. Time to scram for now, got to go watch the crumbsnatchers and relax on the couch.

Keep it Dark, Keep it Heavy....

Pirates Day?

I know this aint powerlifting topic, but I felt it was important to let my inner pirate out today. You see, today is international talk like a pirate day, so I have been doing all things pirate, a powerlifting pirate if you will.

I found a quiz site that will spit out your pirate name after answering a few quick question, it can be found here. Here is what I got...

My pirate name is:

Iron Harry Vane


A pirate's life isn't easy; it takes a tough person. That's okay with you, though, since you a tough person. You tend to blend into the background occaisionally, but that's okay, because it's much easier to sneak up on people and disembowel them that way. Arr!


Tuesday, September 18, 2007

Deload Week woo-Hoo.....

This week at Powerlifting Etc is a deload week. I am quite sure I am in need of this as well, especially with the extra mountain climbing I've been getting in. Not the most conducive activity for powerlifting, but it is alot of fun.

Alright folks, I know this aint powerlifting, but I watched the 2005 World Strongest Man, and was quite inspired by this fellow. Its really too bad he passed. Enjoy the video...

Powerlifting? Strongman? Either way is all about strength.

Keep it Dark, Keep it Heavy...

Monday, September 17, 2007

09/17/2007 ME Squat

High Box Squat w/Average Bands 240x5 285x3, 335x2, 385x1, 435x1, 475x1, 505x1-PR Established
Deadlifts w/Mini's 135x3, 225x3, 315x2x3
Monter Mini Leg Curls 3x15
Spread Eagle Sit-Ups 3x12

Well, I was quite happy with today. Was a bit unsure going into this session what I would get. I climbed the local mountain on Fri and Sat, Friday was a fairly easy hike, Saturday was a bit more brutal as the incline was around 70 degrees most of the way, and it was raining, tweaked my right knee o n a slippery ass rock, but I'll survive. To boot, I got lost twice in the woods, so total time going up was around 1.5 hours. Thank god for my Rambo-like senses, otherwise I would have been screwed. See ma, watching Rambo all those times actually did help me out in my later life....Enough about hiking, this is a powerlifting blog right?

Again, uncertainty set in around 335, wasnt sure if my quads and knee would hold up. Totally pre-exhausted form the previous days endeavors. Slapped on the belt at 385 and things started to feel a bit better, 435 flew, 475....smoked....505 ugh!!! This sucker came off the box fast, but the brakes got thrown on about 3 inches out of the hole, gotta love bands. I fought through this sucker, racked it, and decided to call it. The volume was down from the previous two weeks, but the body was beat up and I felt it necessary to stop here. Next week is a deload so I should benefit from this immensely.

Deadlifts against mini bands were brutal as all hell. With my set-up they are basically doubled over and provide around 200+lbs at the top, you wanna talk about resistance, jeez. All reps are performed with a total reset, Stand up, regrip, and pull. I find it much harder this way, in time I guess we'll see if it pays dividends. Powerlifting is about finding that which makes you stronger, so I cant be too far off the mark, at least the mindset is there, but will the body follow? Stay tuned...

Not much else to report, other than the Patriots rule!!! They beat up on the San Diego Chargers in good fashion, its definitely shaping up to be a championship year for sure.

A Tribute to a True American Hero...


Keep it Dark, Keep it Heavy!!!

Friday, September 14, 2007

09/13/07 ME Bench Press

(Warm Up) Full Range Bench Press w/Chains 135x8, 185x5
2 Board Press w/Chains 225x5, 275x3,295x3, 315x3, 325x2, 335x2, 345x2, 365xMiss, 335x2
Barbell Extensions w/Chains 95x5, 75x2x10
Lat Pull Down Variations (Read Below)

Frigged my shoulder again today playing with my son, but at least I was having fun right? We were whipping pilows across the living room at each other, and being the big bully I am, I was trying to hit him hard enough to knock him over, well I paid the price...oh well, life goes on right?

so, an hour later Troy showed up for some 2 Board Pressing with Chains. Remember the chains are fully off the ground at the top portion of the lift, so aint your garden variety chain work, this shit kills the stabilizing muscles and makes it hard on the bar control.

Everything felt like doody, but some good did come out of it, I think I figured out my issue with the loft off. After having been unracking the weight by myself for so long, having a lift off is foreign to me, we figured out Troy was lifting too much which caused my set-up to go in the crapper. Problem solved.

Anyway, alot of strain went on tonight, I wanted to go heavier, but it just wasnt in the cards tonight. No biggie, beat the prior week on volume anyhow, there's more than one way to skin a cat!

Barbell Extensions were done differently than in the past, I had the chains rigged up so they are totally loaded until just before you hit your skull, this hit the stabilizers very nicely, and was the cause for my over zealousness with my opening weight. Before 95 would have been no problem for 10-12, but in this fashion, three more weeks of this fun motion woo-hoo.

We ended the night with a ton of experimentation on the lat pull down. We incorporated ropes, d-handles, bars etc. All were being pulled to the belly and seemed to activate the muscles used in the lowering of the bar in the bench press. Godd stuff, found a variation that hits the upper lats right were the triceps will be against them. Three more weeks of this, cant wait to see the results.

Thats it folks....

Public Service Announcement: Beware!!! This guy is a Juicer!!!


Keep it Dark, Keep it Heavy!!!

09/13/07 DE Squat

SSB Dynamic Effort Squats 295x8x2
Dynamic Effor High Pulls 205x8x2
Ab Pull downs 110x3x12

Crunched for time on this day, had a Real Estate Investors meeting to get to...Next up was ME Bench

Tuesday, September 11, 2007

09/10/07 DE Bench Press

Speed Bench 235x9x3
4 Board Press 415x6, 425x6, 435x6, 445x6
Pendalay Rows 225x4x8
Kettlebell Side Swings 33x3x10

Felt pretty good tonight, was contemplating working up in the bench press but held back, today is about speed not PR's. Again I performed all reps with a slow descent and an explosive reversal at the bottom. Speed was consistant through out all reps, good shit man. Rest periods were held to 25 seconds, needless to say I was a sweaty mess by the end of it. Hows that for an image? (Dedicated to all the powerlifting groupies out there, but please no fan mail from any powerlifting bears, I dont press that way).

4 Board Presses were quite brutal as I was a bit winded from the speed work. Although 415 flew like nobodies business, by the time I got to 445 I was gassed and ready for the shepards pie I smelled cooking upstairs. Love that shit!! Not sure if I will let the 4 boards stay for another week or move on to another lockout movement, this was the third week....guess I got some decisions to make.

Pendalay rows were done a bit differently. I elevated myself so the range of motion was larger. This made the movement much harder, added like 6 inches to the stroke I think. The worst part was the breathing, I felt out of breathe the whole way through, granted I was moving at a pretty good clip so I cant complain too much. Powerlifting aint exactly a sprint you know....

I ended on Kettlebell side swings. I had forgone the complex and just performed the side swing, this seems to hit the bum shoulder much better. BTW, I could have been arrested for carrying illegal traps when I was done. Those things were pumped up beyond belief. My wife even commented on them, now thats cool!!

Well all, thanks for stopping by and please take a moment to remember those who perished on this day years ago...

Powerlifting Picture

Take Care All, Keep it Dark, Keep it Heavy!!!

Monday, September 10, 2007

09/10/07 ME Squat - NFL Opening Day

High Box Squats w/Average Bands 135x3, 225x3, 275x3, 315x3, 365x2, 405x2, 435x3x2
Romanian Deadlifts 275x10, 295x10, 315x10
Monster Mini Leg Curls 3x15,15,12
Spread Eagle Sit-Ups 3x12, 10,10

Wanna talk about unmotivated? I spent the day on the couch (or on the floor wrestling with my son) watch football. My Patriots whooped up on the Jets in good fashion, and Randy Moss proved he is not washed up as all the media insinuated. But all this lazing around made it tough to switch gears for a heavy day of powerlifting. So I slugged down some coffee and summoned the powerlifting gods to give me the strength to move on, at least the caffeine answered...

Everything felt heavy and slow, hell the 135 gave me issues if I remember right. Last week I doubled 455 and probably c ould have this week, but I would have been done after that. So I decided to work up to 435 and hit it for three doubles and beat last weeks work in volume. As I said, nothing felt good, my form felt off, the weight felt heavy, and speed was nowhere to be found. Oh well, no where to go but up right? Next week should get better, plus my legs were still sore from a hella-hike up a mountain I did on friday, I suspect this played a role in my "feeling weak" situation.

The Romanian Deadlift is one of those lost gems of powerlifting. You do them, and say "these are great!" But, you just never seem to get back to them. Yet, when you finally do get back to them you are all chuffed again. Does that make sense? Anyway, lower back was pumped up, I remember this happening last year during football season, I lay around all day, no load on the spine then go down and beat the hell out of it. Probablyl not the best thing in the world but what can you do?

Rounded out the workout with Monster Mini Leg Curls and Spread Eagle Sit-Ups, two movements that simply bore the hell of me but need to be done. These are like poor Shemp from the 3 stooges, Shemp never got the credit he was due. Because without this extra work, big squats would not be in my future.

Football Season has begun, my prediction? Patriots vs Seahawks in the Superbowl.


Keep it Dark, Keep it Heavy!!!

Friday, September 07, 2007

09/06/07 ME Bench

2 Board Press w/Chain 185x5, 225x5, 255x3, 295x3, 325x2,3,2
D-Handle Tricep Exts 3x18,12,10,10
Justin Harris Rows 100x3x12

CNS was totally shot from Dyanmic Effort Squat day. Back was cramping up big time on bench, and the chains (which in loaded position is totally off the ground) kept swinging, I just didnt have much in me to fight it tonight. But, I adjusted and overcame as best I could.

As prevously stated the bar was swaying badly tonight, I planned on hitting 325 for 3 sets of 3 but just didnt have it in the tank tonight. Since I wont be pulling next DE day I should PR this movement quite nicely next week, stay tuned. The rest of the work out was nothing special, didnt want to push it too much as I feel my CNS is pushing the envelope a bit right now. Got two days off and will take it easy a bit, moderate hiking and hill climbing will be about it. Not exactly powerlifting but it does have a GPP aspect to it.

bench press

Keep it Dark, Keep it Heavy....

Thursday, September 06, 2007

09/05/07 DE Squat/Deadlift

SSB Speed Squats 285x8x2
75% Deadlifts 425x3x5
Pull Throughs 130x3x8
Ab Pull Down 100x3x12

Holy Hanna, my lower back got pumped up like Sally Struthers on Ho-Ho's. The Safety Squat Bar absolutely fried it, and the Deadlift buried it. I got to say the Safety Squat Bar is by far the best piece of powerlifting equipment I have had the opportunity to use. I am glad everytime I use it that I chose this bar instead on the cambered bar I almost bought instead.

The speed was better than last week, which means next week is up to 295 for 8x2. This was a bit surprising to me especially after all the hiking I did this weekend. The other good part is this is the first wave with the elevated dynamic effort percentages. I am quite confident this new approach will pack a few extra pounds on the old total. Guess we'll find out in a month or so.

The Deadlifts absolutely killed me. I was so out of breathe by the end of these, and all I could do was lay on the ground & stare at the ceiling for my rest period, rest periods only being about 1-1.5 minutes. This weight/rep scheme represented 75% of my previous 1 rep max, and adhered to the lower portion of prilipens chart. Either way, performed after speed squatting it killed me.....

The rest I barely remember as my head was a bit wonky from the Deadlifts. This powerlifting quest I'm on does that sometimes, but its workouts like this one that actually keep me going. Will I remember these workouts after I've totalled elite? Maybe, are these type's of seemingly unimportant "Dynamic Effort" days a vehicle to get me there? Most definitely. Not sure what this little rant was about, but thats what this blog is about, whatever the hell I feel like presenting.....

Keep It Dark, Keep It Heavy!!!

Tuesday, September 04, 2007

09/03/07 DE Bench

Speed Bench 225x9x3
4 Board Press 405x4x6
One Arm Dumbbell Row 120x3x10
KB Side & Front Complex 3x12

Went with a slightly different approach, Instead of a more ballistic approach like last week, I incorporated a slow descent and really slammed it into reverse at the chest. This kind of mimicked the approach with a bench shirt. The slow decent, pause, and fast reversal. Will up the weight by 5% as long as the speed stays good.

4 Board Press was performed with the 4sets of 6 reps approach. This way allowed me to blow away my volume from last week by around 2000lbs. Powerlifting aint always about Max Effort singles you know...needless to say my triceps are hurtin today.

One Arm Rows Sucked, I was so beat by the end of this workout. I failed to mention I went hiking up Mt Uncanoonuc again. so my body and mind was pretty beat up from the day. The Kettlebel complex was no different, I think they were both more mentally grueling than anything else...

Not sure where this hiking kick came from, but I do enjoy trekking through the woods. Plus it serves as good GPP conditioning for powerlifting. I think next time I go I will hug a tree to see what that feels like...

Monday, September 03, 2007

09/02/07 ME Squat

High Box w/Avg Bands 135x5, 225x5, 275x3, 315x3, 365x3, 405x2, 435x2, 455x2
Monster Mini Leg Curls 3x12
Spread Eagle Sit-Ups 3x12

Well, things went better than expected. I finally figured out a way to choked the bands on my squat in suh a way that I can replicate the same tension each time. Roughly translated, I have now added a new facet to my training which will propel my total upwards. Powerlifting Rocks!!!

Not sure exactly how much tension is at the top, but its enough to pancake you if your not careful. Coming out of the hole is fast, then someone throws the breaks on at the top. Good stuff!!

Starting out I wasnt sure how I would peform, too many beers and not much sleep makes chris a weak weenie. I also did some hiking on saturday so the legs were still in a bit of a DOMS state. I knew at 365 I should be fine, I had the blood flowing and the energy started coming back.

405 flew, as did 435 (which incidentally was my pre workout goal) and I just couldnt let it go. Load the bar to 455 sucka!!! The first rep flew up, the second got there but in an ugly fashion. A bit of a Good Morning to finish it out. I lost my breathe on the box and could have just as easily quit, but being the stubborn ass that I am, 455 needed to be doubled today!!! And it was....

The rest was ho hum and I was beat. Basically did the accessory work just to say I did it....Well folks, thank you for tuning in again to my corner of the powerlifting world. Until next time....

Keep it Dark, Keep it Heavy!!!

P.S. Just got word this morning, there is going to be an APA Full Power meet coming up in January. About damn time they bring a full meet to New Hampshire!!!

Saturday, September 01, 2007


Here's my Prophecy.....Drinking beers as I speak this, so tomorrows Max effort Squats are gonna suck!!!


Keep it Dark, Keep it Heavy!!!