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!!!

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!!!

Powerlifting

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!!!

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, again...click 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.

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

Description:

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!

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...

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!!!

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

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...



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

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!!!

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.

Keep it Dark, Keep it Heavy....

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!!!

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...

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!!!

Prophecy

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




Enjoy!!!

Keep it Dark, Keep it Heavy!!!

08/30/07 ME Bench

2 Board Press w/Chains 135x5, 185x5, 225x3, 275x3, 315x2x3, 335x3
Tate Presses 40x3x15
Ano Rows 120x3x8

Not too bad a night considering I rearranged my gym before lifting, so I was quite a sweaty mess starting out. That and the friggin shoulder was tweakin for some reason.

The 2 board press with chains was done a bit differently for this mini cycle. I have them set up so they are totally off the ground at lockout and barely deloaded at the bottom. This made stabilizing the bar quite a task. Definitely hits the supporting musculature like a mother. Reps were pretty good, definitely fellt like I worked, will up the weight and volume next week in preparation for a new PR in the third week of this movement.

Tate Presses good, got the blood flowing, but the shoulder got tweaked a bit doing these, hence the lack of direct shoulder work to round out the evening. Ano rows were quite nice as well. Thats about it folks, nothing too fancy....

Keep it Dark, Keep it Heavy...

Powerlifting and A.D.D.

Powerlifting and A.D.D.

Okay, so I was sitting there at work the other and came up with a theory. I think for the most part, people starting out in powerlifting have A.D.D. I mean think about it, how many times has a beginner/intermediate lifter to the sport gone to the various forums looking for the holy grail? The ultimate program that is gonna pack on muscle and pack on pounds to the total, only to come back a week later and say "program so-and-so sucks, it doesnt work", "this style of training is only for people on the juice", etc....At least 5-10 times a week I bet, and thats quite a conservative number.

I know personally, it wasnt until I said "Screw it, I am gonna pick one powerlifting program and give it a good year of effort and see what turns up" that I started garnering the results I was after. And guess what happened? "

-My total went up
-The muscle mass got packed on
-I am stronger now than I was back in the days of 3 sets of 10, sipping energy drinks on the leg curl machine, all the while pondering the secrets of the powerlifting universe.

Now the program I use is based on the Westside Barbell style of training. This style has worked for me and keeps the iron game refreshing and new as the methodolgy is constantly changing and open for experimentation. That is not to say westside is the end all be all of powerlifting programs, its just that it has worked for me. There are other great programs out there such as Sheiko, Smolov, Coan/Phillipi programs, etc...the key is to seek them out, study them and make an honest judgement as to whether or not you think you can mold it to your needs.

Now back to the A.D.D side of things. A.D.D stand for Attention Deficit Disorder, and yes I have it. Whoop-dee doo, dont we all. A.D.D. is a term commonly used to describe the neurological disorder attention-deficit disorder (See, I picked up that I repeated myself, could it be A.D.D? Who knows, who cares, this is a Powerlifting article right?)

Below are some of the symptoms:

-Often does not pay close attention to details or makes careless mistakes in day to day activities
-Often has trouble keeping attention on tasks (daydreams)
-Often does not follow instructions and fails to finish projects and tasks (whoa, look at this new program, I think I'll give it a go!!)
-Often has trouble organizing activities (How many sets and reps do I need to do?)
-Often avoids, dislikes, or doesn't want to do things that take a lot of mental effort for a long period of time (such as following a powerlifting program to completion).
-Is often easily distracted (and goes with the flavor of the week)

Now this is not an end-all be-all list of symptoms, but they are definitely characteristics of alot of people starting this sport, and others for that matter. Some blame their low totals, strength, and lack of follow through on "paralysis by analysis", but which came first? The chicken or the Egg? Are you too scatterbrained to concentrate on one program at once? Or, do you read a ton of articles, get paralyzed, implement pieces of 5 programs into one crappy routine, then blame them all for your poor performance? Who knows?

So now the question is this, what can you do to get around this powerlifting A.D.D. thing? Well, there are many ways to address this. For myself, it was just having a long talk with myself on what it is that I want to accomplish, and deciding to quit using excuses for my pathetic strength levels. I quit saying that the only way to get strong is to go on the juice. I quit saying I need a group of people to train with to get strong (I train alone btw), and a whole host of other issues whereby I was placing the blame on external forces and not owning the responsibility.

The bottom line is this, powerlifting is about being honest with yourself and testing yourself mentally, physically, and emotionally (I often cry when I miss a weight, just kidding). If you try and kid yourself or place the responsibility on someone else you are either gonna get pancaked under a pathetic squat, get choked by a dropped bench press, or move to the head of the line of the geriatric look-a-like contest because you chose to ignore the finer points of deadlifting and now have a "crick-in-yer-back" look to you. Congratulations, the universe succeeded in its master plan of sabotaging your powerlifting dreams by not providing you with the holy grail that only elite lifters know the whereabouts of. Good for you.

Pick a program, give it time, and as Dave Tate states in his book "Under the Bar" have indicators in place to help you determine if you picked a winner of a program, or just picked a stinker. Keep your focus and maybe try and get a partner or person to hold you to your goals and wont let you pussyfoot around. The simple act of having somebody consistently ask you how your training is going will help to keep you honest. Well, thats about it from my neck of the woods, so until I submerge again....Keep it Dark, Keep it Heavy!!!

Chris Smith is an ISSA Certified Personal Trainer, powerlifting for just under 2 years, Aerospace Technician, Internet Marketer, Father of 2, Husband of one, and hell bent on getting strong. If you would like to read more from him or just give him a hard time, you can visit his blog where he logs his training and analyzes them at powerlifting Etc.

08/29/07 DE Squat/DL

SSB DE Box Squat 275x8x2
DE High Pull Off Blocks 225x1 Set of 3 singles, 205x3 Sets of 3 singles
Pull Thrus 130x3x10
Ab/Obliques Pulldown 100x3x8

Safety Squat Bar Dynamic Effort Squat is a true powerlifting gem and I highly recommend these to anyone that can get their hands on one. Again, I went with a higher percentage on my speed work and my lower back paid for it. By the 4th set it was so pumped I felt like crying like a wee little girl. But alas, I held back the tears, pulled up my panties, and pressed on.

Ahhh....Dynamic Effort High Pulls, the trap killers!!! I ended up dropping the weight a bit to really work on the explosiveness of the movement. I took my time on set up, took out all slack and really popped the weight up, definitely in line with the true nature of the dynamic effort...the powerlifting gods would have been proud.

Pull throughs and pulldowns were hard for some reason, I think it may have something to do with the slight head cold I am working my way through at the moment. My breathing was like that of Oprah Winfrey eyeballing a Ho-Ho....deep and pathetic. Again, rather than quit, I hiked up my skidded knickers and trudged on. (who the hell uses the word trudge anymore besides me? I think I have used it at least 20 times in the last month, I will work on this minor character flaw, dont worry)

Powerlifting




Keep it Dark, Keep it Heavy...

08/27/07 DE Bench

Speed Bench 225x9x3
4 Board Press 405x6, 435x6, 455x5
One Arm Row 100x12, 120x2x10
Monster Mini Pull Apart 3x12

Well this new approach to Dynamic Effort Speed Bench ought to push my RAW strength up a bit. Thinking about it my volume will be exponentially higher thus more work will be performed, end result....Chris gets stronger. Couple this with the submaximal nature of the weight my speed strength will increase as well. Gee powerlifting is fun.

The 4 board press surprised me, lately I have been pushing the board work and the results are coming along quite nicely. Now get a decent shirt on me and 500 is there. Am curious to see how that is coming along, havent been in the shirt for a long time...guess I got me an action item.

Not much else to write so have a great day all you powerlifters!!!

Get it? Powerlifters? Yuk Yuk Yuk


Keep it Dark, Keep it Heavy.....

08/26/07 DE Squat/DL - End Deload

DE Box Squat 315x4x2, 385x1, 405x1, 425x1, 435x1, 435x6
Band Assisted Speed Pulls 385x9x1
Ab Wheel 3x12

Troy came over to get some work in his Canvas Ginny Squat suit, so I stuck to my deload week protocol and took it easy. I have decided going forward to up the percentages I am using on DE Day, I will start using weights that approximate 65-70% of my 1 RM max for any given lift. If I feel this approach is too taxing I will back down. Troy said my speed on all sets was fast and explosive, (up to and including 435) which leads me to believe I should up the weight a bit. I figure if I am moving 315 up to 405 the same speed as 250-300lbs, then its time to push it up a bit right? Damn, Powerliftng is fun!!!

Well, thats all from my neck of the powerlifting universe....so until next time...



Keep it Cheesy!!!

08/23/07 DE Squat - Inadvertant RAW PR

RAW Squat 135x5, 185x3, 225x2, 315x2, 365x2, 405x2, 455x2, 505x1PR
High Pulls Off Blocks 225x4x3

Well, I had it set in my mind that I would work up to 505 to see if I still got it, and I do, plus some. Possibly 25-30. I wasnt the most motivated today for some reason.

I didnt realize this was a PR until I looked at my Dry-Erase board and tried to find the date I did 505 on, so I went to my paper journal I keep as well and found it was 500 I squatted, not 505. To boot I had a note saying it was a tough one, so cool, I inadvertanly hit a PR, (a mere 5 lbs of course)but I definitely have more. I did good and stuck to my plan of deload with a main movement and one accessory for recovery, and with lack of motivation being the motivation, I ended there.

The high pulls are a movement I stole from Marc Batrley's bag of tricks, (hope he heals up from the Powerstation Pro, good luck Marc if you ever stumble upon this powerlifting blog). I like it needless to say, so it will stick around for another couple weeks. Well thats it from the land of the lost.....

Chaka...



Not Shocker......




Keep it Dark, Keep it Heavy...

09/20/07 De-load Bench

Bench Press 135x8, 185x3, 225x3, 275x3, 300x3, 325x4x4
Tate Presses 40x4x12
Seated Rope Rows 85x4x10
Plate Complex (Lying Pullover, Front Raise, Overhead Extensions, Front Press

Gtta love deloads, no pressure, just get in and get it done....Next up is Deload Squats.....

Funny Video...



Keep It Dark, Keep it Heavy....

08/16/07 ME Bench

3 Board Press 210x5, 245x3, 300x3, 345x3, 385x3, 405x3, 435x1, 405x3, 405x1
Tricep Ext w/chains 65x3x8
D-Handle BB Row 135x4x8
Rear Delts 20x3x16

Not the best night, but it was to be expected after yesterday. My back was cramping up like a mother on the pressing due to yesterdays PR deadlift!!! Anyway, next week is a deload and I am looking forward to it. Not sure what I'm gonna do, but I am going to do some GPP shit for sure....thats it for today....l8r

08/16/07 DE Squat/Deadlift - 15lb PR

SSB Speed Squats 285x8x2
Deadlift Singles 315x1, 405x1, 505x1, 570x1PR, 500x3x1
Monster Mini Leg Curls 3x12
Side Bends 75x3x10

Ever have one of those days when you feel stronger than normal? YOu just know you can hit a PR in a lift for some unknown reason? Well I had one today. I was driving home from work and was scheduled to lift after I had dinner. But something inside me told me to lift when I got home, I had tons of energy for some reason. So, though it pissed the old lady off who had made Tacos, (I love Tacos!!!) I informed her I was going to lift first, eat later.

Now, It was a scheduled Dynamic Effort Squat night, so rather than just go for the Deadlift (which by the way was the lift I planned on PR'ing in) I figured I would stick to the template and do the speed work as planned. Then, onto to Deadlifts, or deficit pulls as I have come to call them, this due to my plates not being of regulation diameter, Hey Rick, those plates still for sale?

Anyway, all warm up weights flew to lockout so I knew something good should happen. Last time I went heavy on Deadlift I missed 560 due to grip I believe, gotta check the archives....anyway, 505 was fast and smoothe and I contemplated hitting 525 on the way up, something told me to pass and load all the weight I have on there, so 570 it was. I set up originally but the song I had playing just ended and the silence caused a lack of focus, so I stopped and took minute to reset. Rewinded the tune and started over, set up was mediocre and I didnt take all the slack out so the start was ugly, but by mid shin I generated enough speed to get it to lockout. I held on at lockout for a bit longer to see how the grip would fare. It held up, but I need more grip work for sure.

Synopsis:

All in all I am quite happy, and with next week being a De-Load I figured it wouldnt hurt to have a go. I left the DE stuff in there to give myself an excuse in case I missed the pull, stupid psychology. But here's what I see I got to do to get this lift up over 600. Technique, Grip, and confidence. I believe i have the strength to pull 600, but the mechanics just arent in place. I know my grip is a weak link, with out the feeling of security there, the lack of confidence jsut spreads to the other portions of the lift and all the little things combined add up to sub par lifts. But, at least I know under suboptimal psychological conditions I can hit this, now I just gotta go put in the extra effort right? I know I know, shut Chris, you got your friggin PR now go back to work and shut up.....so I will....

Keep it Dark, Keep it Heavy!!!

08/12 ME Squat & 8/13 DE Bench

Speed Bench w/Monster Minis 165x9x3
#9 Pin Presses 315x5, 385x5, 405x5
Justin Harris Seated Rope Rows 75x3x12
Complex for shoulder with 35lb plate

Monster Mini's Blow, how's that for a rant?

Pin presses blew up the triceps, I will adjust the weight up next week as I havent done these in so long, I opened light.

Im not sure sure how many of you subscribe to the ELiteFTS newsletter, but Justin Harris described a movement that hits your lats like nobodies business. They are basically Seated Rows with the Tricep Pushdown rope, but you lean as far forward as you can and pull to your belly. When you are in the forward position you must really concentrate on letting the scapula extend out. Man, the first set I thought it was a chump exercise, but by the end of the third set I felt otherwise. Anybody interested in doing these ought to check out the Q&A on Elite, thats where he addressed these.

To close out I did some complexes for the shoulder with a 35lb plate, I started by laying on the bench and doing an exaggerated pullover, then I sat up and did a seated front raise, then into shoulder pressing. these were all one giant set with no rest between movement. I lost track of the reps, but they were high is all I know. Something popped in the shoulder and I felt a tremendous relief of the normally painful area. Kinda weird, but I'll keep an eye on it...until next time....

Keep it Dark, Keep it Golden.....



Tell Me You Dont Think Bea Arthur Is Hot...

Oh yeah, here's the squatting from the other day.....

Low Box Squat w/Chains 240x5, 285x3, 335x2, 385x1, 435x3,2,3
Single Arm KB Swing Thru 53x4x10
Ab wheeel 4x12
DBL AvG Band GM's

Alright night, wasnt too into it. On the 435 I was supposed to get 3x3, but I lost my breath on the second set, third rep. Almost passed out on the third set third rep, good stuff. This weight represented 90% of my last max on this movement. Not sure what I will do next week, play it by feel. I may hit a new PR or get some volume in, undecided at the moment.

08/09/07 ME Bench - 30lbs PR

3 Board Press 185x5, 225x3, 275x2, 305x1, 345x1, 385x1, 405x1, 435x1PR, 455x1PR
3 Board Press (Downset to comply with 90% Volume) 405x3
Lying Tricep Extensions w/Chains 65x8,6,5,4
D-Handle BB Row 135x4x6
Rear Delt Raise 20x3x15

Well, needless to say I was quite happy with tonight. The 3 Board Press was a 30 pound personal record over my last try. Guess I will have to look over my records and see what could have attributed to this. Wasnt sure how the night was gonna go, I was lifting alone again and was unsure about the unracking by myself aspect, its hard to do and screws with the set up a bit...oh well.

Anyhow, my original plan was to go to 385 and get some volume work in. But I hit the 385 with such speed and power I could feel a PR in my bones, so like all meatheads do I said "screw your original plan and lift something heavy sucka!" Last week I missed a triple at 405 (just got 2), I think it was due in part to getting a hand off, lifting with a new partner etc.. kind of screwed with my head, so concentration was a factor. Tonight however everything just felt light.

405 flew to lockout, as did 435 for a PR, Previous 3 board press personal record was 425, and quite sloppy as I recollect. But tonight 435 was smooth as butter on Bea Arthur's dimply ass....ugh, refocus.....

455 wasnt too bad to unrack, got set nicely went down and hit the board, paused longer than I anticipated but who gives a rats ass. On the way up things got interesting. I press out of my power rack, so the uprights can get in the way if you are positioned too far back. Well guess what happend? Yup, I hit the uprights and thought I was done, I couldnt figure out why the bar stopped as it got to this point rather fast. I looked up and saw the bar under the pins, I lowered it just enough to get around them, locked it out, held on for a bit, then racked the bitch. Phew...was contemplating going for another but decided on dropping down to a triple at 90% of my new PR. Success!!

Gonna get back to basics on tricep work. On days I do Board work, my tricep work will consist of extensions, puchdowns, and the ultimate tricep builder.....da-duh-da-duh.....Triceps Kickback, the secret weapon in todays top notch powerlifting routines!!! Just kidding, about the kickbacks. When a Full range movement is my primary movement of the day, my tricep work will consist of board work....

Thats about it for now, most people dont give a steamer about the accesory work so I will leave it at that.....,

Keep it Dark, Keep it Heavy!!!

08/06/07 DE Squat/DL

DE SSB Box Squat 275x8x2
Speed Pulls 275x12x1
Monster Mini Leg Curls 4x12
SSB Calf Raises 245x4x12
Side Cable Pulls 80x4x12

Ho-Hummer......

08/06/07 DE Squat/DL

DE Bench w/Monster Mini's 155x9x3
Monster Mini Seated Tricep Pushdowns 3x12
Chest Supported Cable Rows 80x4x12
Side Delts 10x3x15

Monster Mini's on Dynamic Effort Bench killed. By the end my triceps were burning. Got two more weeks with these, will look to move up 10-15 lbs unless speed suffers. But again, if you got monster mini's chuck them into a cycle and see for yourself, quite a bit different than regular mini's.

Monster Mini Seated Tricep Pushdowns were done with the bands choked over the top of my rack and the D-Handles attached, I then laid down on an angled bench and pressed down over the front of me. These had the triceps burning badly. I adjusted tension by sliding further down the bench thus creting more tension on the bands. Brutal, and did I mention I really hate rep work?

The rest was what it was, rep worked that I really hate, end of story. Next up is DE Squat/DL day with the Safety Squat Bar, woo hoo!!!!

What Kind of Carry Over Do You Think I Get Out Of This Suit?



Keep It Dark, Keep It Heavy....

08/02/2007 DE Squat/DL

DE SSB Box Squat 255x8x2
Block Pulls (Mid/Lower Shin) 455x3, 505x3, 525x4,3

Whoa, the lower back was pumped uber-bad after Safety Squat Bar Speed Box Squats...Actually felt like pussing out on the block pulls. The Speed was good and there was minimal pain in the abs, mostly leftover lactic acid from the ab work earlier this week. Felt the from was on and sitting back better than in the past.

Block pulls destroyed me. I did these with around 1.5 mnutes rest between them, so my lungs and lower back were working overtime. This workout only took just under 30 minutes. I was so beat after the pulling I called off the accessory work and will do it today as Active Recovery.

Not much else to report other than i feel the fire building. I have been in a sort of a slump with minor nagging injuries and such. Hopefully the corner has been turned and the numbers will continue to rise. Wish me luck!!!

For the peeps...





Keep it Dark, Keep it Heavy!!!

08/01/2007 ME Bench - A New Partner?

3 Board Press 225x5, 275x3, 315x3, 365x3, 385x3, 405x2
Beakers 185x10, 225x8
D-Handle Barbell Row 135x12, 160x10, 195x8, 220x8
Rear Delts 20x3x15

Had decent night for not having benched in about two weeks. A potential lifting partner by the name of Troy has moved to the area from Bangor Maine, close to my old stomping grounds growing up. He comes from a gym where there were about 25-30 lifters. I told him he was spoiled.

One of the guys he used to lift with goes by the name Greg Panora, just a slightly strong dude if you happen to follow the sport of Powerlifting and the boys at Westside Barbell where he know resides. So the good thing is Troy seems to know what he's doing in the gym, what a relief. So over the next couple of weeks we are going to work our schedules out to hopefully get some good sessions in and train for the October Bench Meet here in Manchester, from there I must find a Full power meet, update my gear and go hit some huge numbers....sounds like a plan eh?

Anyway, having always lifted alone it was alot different having a lift off and spotter there. The first lift off I was thinking in my head "what the hell is this guy doing standing over me?" then I realized he was lifting off and spotting, what a novel idea!!! I ended up working up to a 405 double, tried a triple but I believe mental focus was the issue more so than anything. With that I stopped, the shoulder was a bit twingy and I did not want to push it...

Beakers were new and something Troy had done up in Maine, so I figured why not try something new, that is where the game is, ever expanding your context to achieve your next level of strength right? While these werent necessarily taxing muscle wise, I learned quick that me and reps on the bench suck, I kept forgetting to breath after the first coupole of reps. Geez, think I neglect my rep work much? Well, Last time I checked there aint no bench for reps contest at any reputable meets...that would be like the Tandem Deadlift, completely and utterly useless....

The D-Handle Barbell Rows were born out of necessity. It was recommended we ought to do bent rows with one of those V-Handle contraptions people use for pulldowns and seated rows. Well I dont have one, so my innovative mind kicked in and I rigged up my D-Handles with a nylon strap and wrapped it around the bar, the result was a new movement that I instantly loved and will use over the next 3 weeks on accessory work.

Rear delts smear delts, this post is long enough, next up on the plate is DE Squat and Deadlift...

Keep it Dark, Keep it Heavy!!!

07/30/07 ME Squat

Low Box Squat w/Chains 225x5, 275x3, 315x2, 365x1, 405x1, 435x1, 455x1, 480x1PR
Single Arm KB Swing Throughs 55x3x10
AB Wheel 3x10
AVG Bands GM's 3x15

All is what I can say is it was nice to get back. A week and a half off really messed with my head. I was all depressed and just generally off. Who would have thought that? From now on, injury or no injury, I will not do a total deload.

The Squats went better than anticipated. As previously stated, I was off mentally and had Zero confidence. I felt like I had never lifted before and was thinking working up to 365 would be hard. Come on, its been 1.5 weeks you ass monkey!!! The only real complaints was the speed was non-existent and my mind kept wandering to the ab injury and if it would hold up. The Ab's were a bit flared up, but nothing like they were so all seems good in the land of lollipops. And as far as the speed, that will come back....

315 had me worried a bit, felt like a ton of bricks, but 365 and up felt pretty good on the back. The 455 was a nice strong effort, albeit slow as molasses, I had the air brakes on the whole way. Just being over cautious I guess, 480 was no different, slow... but just a bit harder. I believe this was a PR as I couldnt find anyway in my log where I did more. So I cant complain too much.

The Kettle Bell swing throughs had my lower back and hamstrings screaming. I think as far as the lay off was concerned these were the worse for wear, couple with my piss poor GPP...No more beer for me, that puts the conidtioning right in the dumper I tell you!!!

The AB Wheel was especially grueling, today my abs are tight as all hell despite taking the muscle relaxants I had presribed to me...it should go away soon though, figners crossed!!

All in all it was nice to just do something. Now its time to pick a meet and hit it. I believe there is a bench meet in October. I have met a powerlifter that moved down to NH from Maine and we may be training for it, so that will be nice. But otherwise I got to find a full power meet and get my 80's era powerlifting gear out on the scene!!! Who knows, maybe one of these days I'll drop some dough on some Metal or something.....

Keep it Dark, Keep it Heavy!!!

07/25/07 Update - Ab Inury

Hello All,

Sorry for the lack of updates over the last week or so, I suffered an injury two weekends ago and havent been lifting. I pulled something in my abs, at first I suspected Hernia, but the doctors suspect muscle damage of some sort. The muscle is constantly tense and refuses to loosen up until I pop the Muscle Relaxers the Dr prescribed. Not Fun!!

I think I did this when I lift a picnic table onto my back while moving it to a shaded area for my daughter to sit in. I flipped the sucker onto its end then got under it and flicpped it onto my back. Felt a bit of a twinge but nothing too bad. The Next day I had a bit of a spasm that kept coming and going all day. I was unsure if it was just gas or muscular....very weird...

Anyways, Monday rolled around and it was my deload week. the spasming seemed to subside so I went down and worked out, no pain, no spasming, nothing....Until Tuesday morning. Wednesday rolled around and it appeared to be gone again, so I did SE Benching, again no pain...but the next day...its back.....worse than before...

I went to the doctors on Monday and was told it appears to be an ab strain/pull/ or tear of some sort. The muscle is all tensed up and is whats causing the dull pain in there...Phew!!! All I could think of was Hernia, Appendix getting ready to burst or something equally as wonderful....so, no lifting for this week either.

I will resume lifting on Monday and hopefully be healed enough, if not I may have to go back to the doc and get scanned for other nefarious probalems....lets hope it doesnt come to this as I hate Doctors....

Anyway, thats where I am at.....Keep it Dark, Keep it Heavy!!!

07/18/07 ME Deload

Lower Body Complex
SSB Low Box Squat/Seated GM 155x5x5
Pull Through 100x5x5
24" Box Jumps BWx5x5
Elevated SLDL 135x5x5


All sets performed with around 45 seconds rest between complexes, i.f I would perform all movements back to back then rest for 45 seconds and proceed....fun stuff....NEXT up is ME Bench Deload

Keep It Dark, Keep it Heavy!!!

Last Two and a Vid For You....

DE Squat/Deadlift
SSB Speed 250x8x2
Deadlift 455x5x2
Monster Mini Leg Curls 4x12
SSB Calf Raises 245x4x10

Speed was great on the Safety Squat Bar Speed work. I warmed up in a different fashion which I think got the lower back nice and loose. I would squat to the box as in normal fashion, but once there I performed a nice full Seated Good Morning. Did this on all warm up reps and the lower back didnt feel too pumped until mid-way through deadlifts....maybe i'm onto something here.

Decided to do some heavy-ended speed work on the Deadlifts. This represented about 80% of my last 1 rep max. I took this time to really work the form and try to find what works best for me. I found that my second reps tended to be (or at least feel) stronger. So I took note of what was taking place on the 2nd rep. Bear in mind my reps are broken up via complete resets between reps, no bouncing or stretch reflex involved.

I noticed I was tighter, or maybe just better mentally prepared. So the next couple sets I really concentrated on how my body felt on the second rep and applied it to the first. Sounds pretty simple but you would be surprised where your mind wanders when your doing this shit...Voila, My first reps started getting faster and stronger. My body did take an extra second to tighten up before pulling so my energy was optimized. Cool shit I tell you, now I just got to remember this little tidbit in the future....

Maybe Some Day....

ME Bench
2 Board Press 205x5,285x3, 330x2, 375x1, 385x1, 405x1, 415x1
Shirt Work Rage 375x3x1, 385x3x1, 405x1
Shirt Work EHPHD 375x3x1, 385x3x1, 405x1, 415x2x1
KB One Arm Row 110x3x12
D-Handle Reverse Curl/Overhead Press 3x10

Shoulder was acting up so I cut the volume on the 2 board and threw in some form work with the shirts. It is quite evident the Rage is too big, I think i need to look into getting the next size down or possibly a 50 like the EHPHD. Now I like that shirt, seems to give me pretty good pop off the bottom, is easy to put on, and doesnt cut into me nearly as bad as the Rage...

Old Technology rules.....

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APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

07/09/07 ME Squat

High Box Squat w/suit Bottoms 250x5, 300x3, 350x2, 405x1

(Bottoms On) 455x1, 500x3, 525x3, 555x2x2

RDL's 225x4x10

GHR 3x10

Oblique Pulls Downs 3x10

I did not feel like doing this one, thats for damn sure. The day was rainy here and I just felt down in the dumps for some reason. Oh well, cant let that whiny shit come between me and powerlifting right?

The good thing, is all weights felt really light on the back. the probem on the first set of 555's was the whipping. It probably looked like a bird preparing for flight, or least it felt that way. I went down on the box and damn, the weights were bouncing everywhere, weird part is I didnt just plunk down. The bar started whipping from the unrack and really never stopped, oh well...still got it. The 2nd went much better, though I was pretty beat by this point. My original plan was to hit to triples on 555 but just wasnt happening today....next cycle.

The rest was ho hum and there no amount of writing in the world gonna make it exciting, so lets pretend it never happened...

Thats it for today, Keep it Dark, Keep it Heavy!!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

07/05/07 ME Bench

2 Board Press 205x5, 245x3, 285x2, 335x1, 375x3x3
Board Press 410x4x5
One Arm Kettle Bell Row 113x12,12,10
D-Handle Rev Grip Curl/OHP 3x10

Whoa, thank god the 4th is done and gone, I had a few beers on wed's and paid for it on thursday. I didnt sleep well and felt like doody until around noon. The only good part is most everybody at work was in the same boat, many were worse off than I was.

I was pleasantly surprised with the 2 Board Pressing considering the lack of energy and most likely the lack of proper nutrients in my muscles. Drinking has a way of doing that to you. The first set of 3x3 on the 2 board press was rough, I dont think I was properly warmed up, but I'll take it...The rest were gravy but i wanted to stick to prilipens chart. Hopefully next week under more optimal conditions I can blast up another PR....

4 Board Press felt better this week...I think I just need to get accustomed to heavier weight in my hands after trying to train around this hokey shoulder of mine. I should have called it a "trick-shoulder" like they did back in the olden days but I dont want to date myself. Did I mention while lifting I sometimes get a "trick O-Ring" that randomly expels noxious fumes? Ugh...back to powerlifting

The Kettle Bell Handle rows were done on elevated blocks to get a good stretch in, by the time I made to rep 12 I was sweating like a pig. Was very happy after these were done.

The D-Handle Reverse Grip Curl to Over head Press was brutal like last week, only I got more reps in and didnt feel like puking, surprisingly.

All said and done, this wasnt a bad workout, I think I sweat out the toxins I inundated my body with the day before, so it wasnt a total wash. If all goes to plan, next weeks should be a good one. You just gotta love this sport of powerlifting....

Later....

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

07/02/07 ME Squat

High Box Squat w/Suit Bottoms 275x5, 330x3, 385x2, 445x1, 500x2, 525x2, 545x2, 570x1 500x2x2
RDL's 225x4x8

GHR 3x10

Oblique Pull Downs

I am extremely happy with myself for this workout. There were many factors involved that almost had me pussing out and not training. I had beers last night, not much sleep, it was beautiful outside etc....but I figured what the hell. I am sure to have more beers at some point this week with it being the Fourth of July and all, so skipping today was out of the question.

All things considered the high box squats with suit bottoms went better than expected. The 445 felt like a ton on my back and had that little bastard named Doubt creeping into my head. Another thing, apparently speed took the day off today because all lifts were slow as molasses...

I got up to 545 for a double and was ready to quit, but being the Jive Turkey I am, I decided to put all the weights on the bar and get at least one rep. With 570 on, it went down easy peasy lemon squeezy, I contemplated doubling it as I am sure I had it in me, but the mere fact that I wasnt thinking about squatting saw me re-rack the weight and drop to a more mindless weight for a couple doubles to ensure my volume beat last weeks.....Holy Run-On sentences batman....

The rest was quite uneventful, my eyes felt like they were bulging out of my head (I later found I had popped some Blood Vessels in them) and I had a head ache coming on, time to eat!!! You cant get to the level of Fat Ass Powerlifter without eating, thats for sure....

Anyway, Happy Fourth of July to everyone, take care and dont drink too much beer.....

(BTW, thats me in the front)

Keep it Dark, Keep it Heavy!!!

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APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift
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Spartan 300 Workout

Spartan 300 Workout

25 Pull-Ups

50 Deadlifts

50 Push-Ups

50 Box Jumps

50 Floor Wipers
50 Single Arm Clean and Press with Sandbag

35 Pull-Ups

Completed in 28 Minutes

Synopsis:

Alright, after an email exchange with the now non-powerlifting Harold T. Estes, I decided to try this Spartan 300 Workout. This was apparently inspired by the movie "300" and the actors that were in the movie used this as a sort of measuring stick.

Well at first galnce the spartan 300 workout seems like a walk in the park. Quite the opposite as I found out. You start out and think, pffttt...this aint nothing, but by the end of the Pulls you are thinking otherwise as a pool of sweat lies on the ground beneath you. My fat ass had to modify the sequences and basically performed super sets to get all completed reps.

The Deadlifts were a bit of a joke on the intensity side, and if I were to do the spartan 300 workout over, I would bump the weight to like 225. This workout is not to gain strength, but more to test your cardiovascular and muscular endurance. And being a big dumb powerlifter, I had none of the above.

Box jumps were another that muscle wise were nothing, but my friggin lungs were singing a different tune. i was gasping, huffing, puffing, and every other description under the sun. My Cardio Sucks!!! But luckily that is not what I am after.

Floor Wipers were an interesting exercise that I had never heard of. You basically hold a 135lbs Barbell at the full extension of a bench press and perform leg lifts to the left, center, and right. Again, Muscle wise these were nothing, but those friggin Lungs kept screaming.

Single Arm Sandbag Cleans and Pull-Ups rounded out the Spartan 300 Workout, and thank god!!! This was about the most grueling 28 minutes I have had in a long time.

As much as I wanted to say this workout was gay and useless I really cant. For Strength Gaining purposes it has no use, but if you want to strip some fat off your body and look like one of those kids Sally Struthers feeds paste to, then the Spartan 300 Workout may be for you.

Maybe all us fat powerlifters can use this for GPP or apply it to trim down to a certain weight class, I myself was thinking of using it on my De-Load weeks in lieu of Speed days, just combine the Bench and Squat sessions for a full body workout and simultaneously burn some extra calories....who knows.

Anyway, thats about it from here. Until next time, Keep it Dark, Keep it Heavy!!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift
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06/27/07 ME Bench - -2 Board PR

2 Board Press 185x5, 225x3, 255x2, 300x1, 350x3, 375x3, 410x1PR

4 Board Press 410x3x6

One Arm Row 110x3x8

Chain Reverse Curls to Overhead press 3x8

Pretty good night, hit a PR on the 2 Board Press despite not going really heavy on bench in ages (shoulder injury for you newbies). The shoulder was acting up as per usual, at this point it is more of anuisance than performance impairing. It mostly hurts when I unrack the weight and move it forward, then its fairly smooth sailing.

Originally I planned on only working up a 375 for a bunch of singles, but I ended up hitting a triple on that and decided to go for a small PR, Given the recent perfromance, I was unsure, but I got it anyway....Thats always good for confidence.

For the 4 Board Press I left the bar weight at 410 and decided to hit some reps. My shoulder was on fire by the end of these, but I felt they got a good workout with all thing considered. Look for this weight to go up in the future and the reps to drop a bit.

One arm rows were well, one arm rows.....

The chain Reverse curls to overhead press were interesting. I attached D-Handles to the chains and did these, man, these were friggin brutal.. Three times worse than doing them with Dumbbells, those friggin chains are all over the place...3 more weeks with these should be fun...

Well Thats It......wait a minute....

Question:

If one develops sauce crack while lifting alone, is it really sauce crack?

Apparently...

Keep it Dark, Keep it Heavy!!!

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APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift
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06/25/07 ME Squat

High Box 205x5, 300x3, 350x2, 405x1, 450x1
Suit Bottoms 505x3, 525x3, 555x3
RDL's 225x3x8
GHR's 3x10
Obliques Pull Down 110x3x10

Was quite happy with tonight given my recent lower back muscle strain. My original plan was to only work up to 505 and do 3x3, but the first set felt way too easy so I kept bumping it up. The limiting factor on these was my breathing. With the tight belt its hard to take in air properly. Overall though, these sets felt very strong. In case any of you were wondering, my high box squats are set at parallel.

RDL's tightened the old back-a-rooni up, these were performed super fast, sort of a dimel deadlift.

I have devised a way to pefrom Glute Ham Raises. I take my bench with the leg curl extension and anchor my feet on it and use average bands choked to the top of my rack for assistance. The assistance gets varied depending on how close I place the bench into the rack or out of it. I will try and get a video up to give some of you an idea...definitely felt the hamstrings after this one.....

Again, pretty happy with tonights efforts. So until next time...Keep it Dark, Keep it Heavy!!!

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APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift
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06/18/2007 De-Load ME Squats/ Deadlift

SE Free Squats 135x5, 225x5, 275x3, 315x3, 365x6,4,4,4
SE Deadlifts 405x6,4,4,4
powerlifting powerlifting powerlifting powerlifting
Whoa, for an Sub-Maximal Effort day I think, this gave me a hard time. MY GPP is in the crapper for sure, course I kept rest period to under a minute and cranked this work ou tin 31 minutes. My shirt was soaked as well as my scivvies with a fresh batch of swamp ass....Thats about it, Deloads Rule!!!
powerlifting powerlifting powerlifting powerlifting
Keep it Dark, Keep it Heavy!!!

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APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift
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Sepultura....Not as Intense as Liberace, But They'll Do....

Tell me this shit doesnt make you want to do some Max Effort Step Aerobics?





APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift

Soulfly, Who'd you think it was? Lionel Richie...

Special Treats for the Peeps....



APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift

06/13/07 ME Bench

Shoulder Press w/Chains 95x5, 115x3, 135x3, 145x3, 165x3
SE Bench Press 305x5x3
One Arm DB Row 100x3x8
Rear Delts....dont remember what

Forgot to post this the other day, so here it is....shoulders were brutal!!! Thank god next week is deload. Bench felt alright, still not even close to 100%, but I'll take it.....forgot to list it, but messed around with sandbag swings, throws, and other shite....thats it....

Keep it Dark, Keep it Heavy.....

APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift

06/11/07 ME Squat - Ugh....

High Box Squats w/Chains 245x5, 285x3, 330x2, 385x1, 425x1, 475x2
GM's 155x3x10
Built and Played Around w/Sandbags

Squats did not go as planned, I strained something in my lower back on the right side. But on a good note, i didnt just keep going to further aggravate it!!! The 475 felt light, but on the second rep I tried to adjust myself in mid squat and got out of postion, thus the strain occurred. I was originally projecting 3x3 at 475, oh well.

In light of my Squat issue, I dropped the poundage on Wide Stance SSB GM's and went all the way down to facilitate a bit of stretch into the lower back. Good Stuff I tell you.

So, feeling a bit beat, I went up stairs and built a sandbag for throwing, cleaning, pressing, and whatever else I can imagine to do for GPP Conditioning. I built a 50 lbs sandbag and messed around with it before giving up due to severe back pain.

Here's to a Healthy Back!!!

No Nonsense Nutrition DVD

06/10/07 DE Bench - Shirt Blowouts

Speed Bench w/Monster Minis 165x9x3
HD Blast 315x2, 365x2, 365x1-Blew out on Chest
HPHD 365x2, 365xBlew Out On Chest
Rage 365x3x2
Lat Pull Down 120x10,10,8
Shrugs 345x3x10
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Almost forgot to type this one up. Long story short, Harold T Estes gave me two bench shirts he got off ebay, one was a size 50 HD Blast, the other was an HPHD size 50. I figured I would take this session to work lockout power via Shirt work.
powerlifting powerlifting powerlifting powerlifting
The HD Blast stood up to the 315, though I heard some stitching give, just thought it was the logo tearing. The 365 wasnt too bad, kind of a grind at lockout, then on the second attempt at 365 the shirt blew out right down the middle....Cool!!!
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The HPHD was up next, I figured this might stand up a bit better, Wrong!! Got one set of 365x2 in and on the next, all the stitching blew out and the shirt did a massive stretch out....
powerlifting powerlifting powerlifting powerlifting
Figured I would throw on the Rage and hit a few doubles for speed....My lockout strength aint what it used to be working around my pec injury, but they were productive nonetheless....
powerlifting powerlifting powerlifting powerlifting
And who really gives a rats ass about the accessory crap....
powerlifting powerlifting powerlifting powerlifting

No Nonsense Nutrition DVD

06/07/07 DE Squat - I Quit

DE SSB Free Squat w/Avg Bands 250x8x2
Messed Around with overhead Box squats....

Man, I should have warmed up better. My lower back cramped up big time after the Safety Squat Bar Free Squat w/Average bands. After grinding out those I lost all motivation and abandoned the rest of the work out to try out something I read on Dan Johns site. Overhead Box Squats.

These things are brutal as all hell. My first set was atrocious but did get better with succeeding sets. I only ended on 135 for like 12 reps, but man, I felt like puking. My shoulders are not accustomed to bend back like they needed to. Anyway, they were fun to try, not sure if I will ever incorporate them full time, I am toying with the idea of putting a couple Dynamic effort sets after the main movement on DE Squat day, but we'll see. This appears to be a great overall movement.....anyway

Keep It Dark, Keep It Heavy

No Nonsense Nutrition DVD

06/06/07 ME Shoulders/SE Bench

Overhead Press w/Chains 95x5, 115x5, 135x5, 145x3, 155x3
Bench Press 225x3, 255x3, 275x3, 305x6
Barbell Bent Row 225x6, 275x2x6, 300x6
Rear Delts (Low Cable) 20x4x8

Chains Suck!!!

No time for Love Dr. Jones......

No Nonsense Nutrition DVD

06/04/2007 ME Squat - A Couple PRs & A Side of Lasagna

High Box w/Chains 235x5, 285x3, 330x2, 385x1, 425x1, 455x1, 475x2PR, 500x1PR
Wide Stance GM's to Pins 245x4x6
Single Arm KB Swingthroughs & AB Raises

Holy Crap, that 500 was a grinder. My upper back rounded a bit but I still got it. Lost concentration in the hole and stalled at midway, thought about quitting but stuck it out (and almost passed out). Was Quite happy hitting this number after easily doubling the 475, I expected to the 500 to sail a bit faster but you cant always get what you want right?

Saftey Squat Bar Good Mornings kicked my ass. Period. I actually felt my abs after the squats and GM's. I have never had that happen before, guess they got worked. This morning my erectors are tight as hell but all in all I feel pretty good.

The KB Swings and AB Raises rounded it off. Nothing too flashy, just got the work done and scrammed, I had lasagna waiting for me, so who could really blame me for not keeping track......

Keep it Dark, Keep it Heavy!!!

No Nonsense Nutrition DVD

06/03/2007 DE Bench

Speed Bench w/Monster Minis 155x9x3
3 Board Press 315x3, 345x3, 375x3, 345x3x5
Lat Pulldown 120x4x8
Shrugs 345x3x8

Pretty good workout, Monster Mini's were a nice change. I most definitely felt the difference between these and regular minis. Speed was good, with the added tension, I felt more comfortable, not so herky...

3 board Press was a relief. I worked up to a fairly heavy triple just to see if I had lost anything. Apparently I didnt lose much, but to err on the side of caution, I dropped the poundage and hit some reppage.

I supersetted the Pulldowns and Shrugs with between 45-60 seconds rest between. I was quite beat by the end needless to say...

Thats it for now, next up is ME Squat woo-hoo.....

No Nonsense Nutrition DVD

05/31/2007 DE Squat/DL

SSB Speed Free Squat w/Average Bands 255x8x2
Speed Pulls 330x9x1
Monster Mini Leg Curls and SSB Calf Raises

Holy shit, bands on a Safety Squat Bar are simply brutal!!! Needless to say I am in a fair amount of pain today. Not much else to say really....Thanks for stopping by....


No Nonsense Nutrition DVD