Two legs of the tripod....working on the third

[JeffS]

I log my workout in a couple of powerlifting sites and find it helpful for personal accountablility so since I'm participating here a bit, I'm going to start logging my training here also.

A little background:

I am 47 years old, married with a 16 year old daughter and 13 year old son. I live in Northern Virginia. Both of my children are athletic and one of my greatest joys is attending their sporting events. My daughter plays volleyball and runs track. She is district-qualified in the triple jump, 100 meter hurdles and 300 meter hurdles. She went to regionals in the first two events last year.

My son will start high school in the fall and plans to play football, basketball and try out for soccer goalie in the spring. He's 5'11 and 150 and did a bit of weight training over the winter. I'm hopeful that he'll want to do some more this summer.

My primary interest is powerlifting. I competed from 1977 to 1988 when my daughter was born. After a hiatus, I started back up in 2003. Marty's Washington Post chats were a primary motivator to get some focus back into my workouts instead of training with the nebulous goal of getting into/staying in shape. My long range goal is to exceed my best ever powerlifting total of 1440, to date my best comeback total is 1280. The total of my best competitive lifts since coming back is 1320 - 485 squat, 470 deadlift and 365 bench.

Concurrent with the powerlifting, I want to drop some bodyweight. I am 6'0 tall. In mid-January I was 275, this morning 248.2. My intermediate goal is 230 by June 22nd, my 48th birthday. After that, sub-220 would be the longer term goal.

I think I have the weight training and eating portions of the tripod pretty well covered but I need to do much better with the cardio portion. My cardio workouts are sporadic at best.

Here goes:

Wednesday, 4/27/05

Deadlift 135/6 225/3 295/1 355/2
Speed Deadlift 295/3 x 8
Pulldown 180/8 x 3
Chest Supported Row 168/8 x 3
Back Extensions 35/8 x 3
Abs 6 sets

This is a deadlift routine developed by Ed Coan and Mark Phillipi, the speed deadlifts are done with no more than 90 seconds rest between sets. I usually rest about 60 seconds for the first few sets. For squats I also do an Ed Coan routine - a 10 week cycle working to a top workset of 5 the first four weeks, then triples, a double week and a single week (a good test but not a maximum effort). Two sets of pause squats after the workset.

For bench I'm doing a routine I got from an online friend, Wade Johnson.
One day flat bench, the second day declines. Rep scheme is 2 sets of six, drop 20 lbs and a set of 8 for both flat and declines.

[JeffS]

Thursday, 4/28/05

Bench 45/8 135/6 205/3 230/6 230/6 210/8
Pushdown 96/8 101/8 101/8
Side Delt 20/8 x 3
Rear Delt (pec deck) 113/8 x 3
Hammer Curls 30/8 x 3
Back Extensions 35/8 x 3
Abs 6 sets

Treadmill 20 minutes walking at 3.4 mph (17:48 mile pace)

Ordinarily I would have a more compound movement for triceps such as close grip bench or reverse grip bench but I am coming off an elbow injury and some shoulder issues and the closer grip is more irritating to those areas. Same reason for not including a shoulder press of some sort.

[JeffS]

Friday, 4/29/05

Squat 45/8 135/6 225/3 295/1 345/5
Pause Squat 245/3 245/3
Plate Drag 35/8 x 3
Adductors 113/8 x 3
Seated Calves 120/12 x 4
Back Extensions 35/8 x 3
Abs 6 sets

All squats, including pause squats were done without suit or wraps. Workset was wraps only. This is to help prep for a potential raw meet at some point in the future.

In case anyone is interested, plate drags are a hamstring exercise from the world of track and field (sprinters specifically). Lie on the floor, on your back. Extend your legs completely and place your heel in the hole of a weight plate. Pull the plate forcefully into the buttocks (dragging plate across the floor). Extend and repeat for desired number of reps. My hamstrings usually cramp after a few sets of these.

[Marty]

Want to come up for a workout? I'm about 1 and 3/4's hours from you...this all looks good...

[JeffS]

Thanks for the invite, I'd like to do that.

Weekends are tough for me, Saturday track meets and basketball games and I work a second job, third shift Friday and Saturday nights.

I might be able to take a vacation day mid-week and shoot up. I've made Gettysburg in an hour and ten before, straight up 15 for me (I'm only 10 minutes east of 15 in Leesburg).

If you're going to do the ADAU meet in Hagerstown on June 25th, maybe we could shoot for a heavy squat or dl day in the second or third week of June. I talked to the meet director this morning, he's having trouble with the e-mail version of his entry form but he's snail mailing one to me today. I could fax it to you if you have a home fax machine.

I'd like to tackle one of those fire trails as well. I'm not a big hiker but one of the best ones I ever did was in the Smoky Mountain National Park in Tennessee a number of years ago. Looked a lot like your Catoctin terrain.

[JeffS]

I'll bring some of that pesto

[JeffS]

Monday, 5/2/05

Decline 45/8 135/6 225/3 245/6 245/6 225/8
Chest Supported Row 168/8 x 3
Shrugdown 180/8 x 3
Side Delt band/10 x 3
Rear Delt (pec deck) 108/8 x 3
Machine Press 108/8 x 3
Preacher Curl 40/8 60/8 60/8
Back Ext. 35/8 x 3
Abs 6 sets

Good workout today, only support I wore was an ankle wrap on my left elbow. First curls other than hammers that I've done since tweaking my elbow and bicep. Felt good to stretch bicep out a bit.

Shrugdowns are a lat exercise, one of the myriad of shrug exercises from Paul Kelso's book. Assume starting position as if you were doing a lat pulldown. Rather than pulling the weight downward using arms, shrug the weight down using lats only.

For abs I usually do two exercises. First is resisted lying leg raises. I lie on bench with a resistance band wrapped around my feet. Perform leg raise from parallel position to 90 degrees, repeat. Resistance is mostly on the downstroke with a bit of assist on the upstroke. I superset these with seated side delts using the bands. 3 sets of 12 for leg raises and 3 sets of 10 for side delts.

My other ab exercise is standing pulldown abs - use tricep rope on the upper pulley setting. Grasp rope in both hands, behind head/neck. Bend forward to waist level with weight stack for resistance. I do 3 sets of 12 here, also.

Cardio - I will go for a walk at lunchtime, I promise.

[JeffS]

Wednesday, 5/4/05

Deadlift 135/6 225/3 295/1 345/1 385/2
Speed DL 315/3 x 6
Row 168/8 x 3
Pulldown 180/8 x 3
Good Morning 155/8 175/8 175/8
Abs 6 sets

Good pull session, belt, t-shirt and shorts only. I was fried afterwards.

[Lobo]

JeffS,

What is the goal of the speed DL? Just get it up as fast as possible...,
are these done from the floor...How does it support the standard DL?

Thanks.

[JeffS]

Lobo: Speed deads are done to build speed and overcome sticking points. I pull slow and smooth from the floor to avoid jerking and potential back or bicep injury, then try to push the hips thru and finish strong.

Also, they build volume and fatigue. First two weeks of program are 8 sets of 3, third and fourth weeks are 6 and 5 sets of 3, week 5 is a backoff week, 3x3 total sets. The last four weeks are peaking, double increases in weight and speed deads are all 3x3.

Program is designed for improving conditioning since deads are done following squats and bench when the body is most fatigued. Assistance exercises are designed to be done in a circuit with 60 second rest between sets and 90 seconds between circuits. Since I train in a commercial gym and don't feel right about tying up three pieces of equipment, I don't circuit but do keep the rest periods to 30-60 seconds between sets.

All deads are from the floor.

[JeffS]

Thursday, 5/5/05

Bench 45/8 135/6 205/3 235/6 235/6 215/8
Pushdown 113/8 x 3
Side Delt band/10 x 3
Rear Delt (pec deck) 113/8 x 3
Preacher Curl 50/8 60/8 70/8
Back Ext. 35/8 x 3
Abs 6 sets

Tried a new ab variation today, did situps on the decline bench with the resistance band wrapped around the top of the bench pad and ends of band passed over my shoulders to chest. Kicked my butt, there's no point where the resistance lags. Got 12-10-8 reps.

[JeffS]

Friday, 5/6/05

Squat 135/6 225/4 295/2 355/5
Pause Squat 265/3 265/3
Plate Drag 35/8 x 4
Adductors 108/8 x 3
Seated Calves 130/12 x 4
Back Ext 40/8 x 3
Abs 6 sets

Squats were done with suit, straps down and belt. Wraps added for workset. Pause squats were raw.

[JeffS]

Tuesday, 5/10/05

Decline 45/8 135/6 205/3 225/1 250/6 250/6 230/8
Chest Supported Row 173/8 x 3
Shrugdown 200/8 x 3
Side Delt band/10 x 3
Machine Press 113/8 x 3
Preacher Curl 60/8 70/8 70/8
Back Ext 40/8 x 3
Abs 6 sets

[JeffS]

Wednesday, 5/11/05

Deadlift 135/6 225/3 315/1 405/2
Speed DL 335/3 x 5
Pulldown 180/8 x 3
Good Morning 155/8 205/6 225/6
Back Ext band/8 x 3
Abs 6 sets

Lower back was fried after deads and good mornings so I just stretched it out a bit with band on back extensions.

[JeffS]

Thursday, 5/12/05

Bench Press 45/8 135/6 205/3 225/1 240/6 240/6 220/8
Pushdown 113/8 x 3
Side Delt band/10 x 3
Rear Delt (pec deck) 120/8 x 3
Preacher Curl 60/8 70/8 70/8
Back Ext. 40/8 x 3
Abs 6 sets

First time doing bench without any elbow support since I hurt the elbow, felt OK.

[Marty]

okay - had to go out of town - are you planing on entering or attending the competition here in june? if so, be sure and come by the house - we're having a bbq and a bunch of lifters will be roasting dead animals. It'll be cool -

so if you are entering - what are the projected numbers and how many weeks out are we?

[JeffS]

Hi, Marty.

Yes, I plan to enter. It's an ADAU meet (Al Siegel's organization) so it's completely raw, not even wraps. That'll be a first for me.

I'll do my openers for squat and bench on June 20, so I've got five full weeks. I should make 242 class and am looking at 330 bench and 450 dead. Squat I'm not sure about yet.

Look forward to seeing you again and meeting John and Chuck.

[JeffS]

Friday, 5/13/05

Squat 135/6 225/3 315/1 370/5
Plate Drag 45/8 x 3
Adductors 113/8 x 3
Seated Calves 130/12 x 4
Back Ext 45/8 x 3
Abs 6 sets

Had a Friday the 13th mishap while squatting today. Banged into the rack while re-racking my workset, bar began to roll on my back so I dumped it to the supports. Bar hit my belt on the way down and whipsawed me a bit. But, no damage so I live to squat another day.

[JeffS]

Tuesday, 5/17/05

Bench 45/8 135/6 205/3 225/1 245/3 255/3 225/8
Pushdown (triple drop) 108/8 96/8 84/8
Side Delt band/10 x 3
Rear Delt (triple drop) 108/8 96/8 84/8
Preachers 60/8 70/8 80/6
Back Ext 45/8 x 3
Abs 6 sets

Tried a new rotator cuff warmup today in addition to side delt raises with the band. They're called windmills. Lie on a bench with two light dumbells or, as I did, two five pound plates. Extend arms as at the completion of a bench press, rotate arms 360 degrees, starting to the front. I did two sets of 10. Then 360 degrees starting to the rear, again 2 sets of 10. My shoulders felt very good after this. These will be going into my daily routine.

Bodyweight was down to 247.6 in shorts and t-shirt today. I had plateaued and even crept up a couple of pounds over the past several weeks, so I was happy with the drop. Still need to work on getting the cardio leg in shape.

[Lobo]

Tried a new rotator cuff warmup today in addition to side delt raises with the band. They're called windmills. Lie on a bench with two light dumbells or, as I did, two five pound plates. Extend arms as at the completion of a bench press, rotate arms 360 degrees, starting to the front. I did two sets of 10. Then 360 degrees starting to the rear, again 2 sets of 10. My shoulders felt very good after this. These will be going into my daily routine.


JeffS,

Can I think of this motion as doing a front stroke or back stroke if was swimming? I worked shoulders this AM and it took a lot to warm up my
right shoulder. Thanks.

[JeffS]

Swimming front stroke or backstroke is the perfect description. Also, I think these can be done perfectly well while standing, lying version is perhaps a bit more strict (no body sway)

[JeffS]

Thursday, 5/19/05

Deadlift 135/6 225/3 315/1 355/3 355/3
Speed Deads 275/3 x 3
Row 180/8 x 3
Pulldown 180/8 x 3
Back Ext 50/8 x 3
Abs 6 sets

This was the backoff week in the middle of the Coan/Phillipi deadlift cycle. Will start climbing again next week.

[zebulondragonslayer]

Hey Jeff,

Looking good !

I sent in my form and fee for the meet in Hagerstown on Jun25th. How old are you by the way ? I am 44 and entered the 242 class (this time). I will go for 220 for the Oct Va AAU meet in Richmond.

If you are in your 40's, (and I thought I saw you at 242) looks like we will have some friendly purposely primitive raw drug free competition going on here !!!! Ha !!!

Good Luck with your training ! I am looking forward to meeting you next month - on the platform ! Ha !

[JeffS]

John, I haven't sent my entry form yet but will soon and I will be in the 242 class.

I'll turn 48 on June 22nd but am only entering the Open class. I don't care about any age group trophies and the extra $20 isn't worth it. I've donated any trophies I've won in the past to the County Parks and Rec department for their Special Olympics powerlifters.

Doing my best Lou Holz sand bagging impersonation, I'd say John is the overwhelming favorite for the 242 class, he's got me by 60-70 pounds on the bench, much too much to makeup in the squat (which I never do raw) and with my pitiful deadlift. I don't know why I'm even bothering to show up :D

[zebulondragonslayer]

Nah, I don't think so.... we are pretty evenly matched I think...... You are at higher weights than I am on the deads in your training. My best is 440 and best meet squat is 385. I am not "after you" competitively. Ha ! I just realized we were the same weight class and nearly same age. I entered the open and masters div......

I am only hoping to improve my own PRs..... You'll probably hit some yourself... That is the name of the game. Check out this Chidlovski quote:

"But the beauty of this sport is in its essence - breaking your own records, pushing the limits and challenging yourself."
-Arthur Chidlovski (ol wlifter) LiftUp

[JeffS]

At the AAU meets I enter the Masters 45-49 to try to set state records so I usually don't have anyone to "compete" against. This will be fun.

Since this is my first totally raw meet, everything I do will be a PR LOL

Although I never use a suit for deadlifts and I have benched raw in equipped meets. The raw squat is the lift that's got me spooked.

With your bests, you must be looking at a 1200-1250 total?
I think I'll be more like 1150-1200.

[ms_irreverent]

Ooooh, this is going to be great fun to watch!

[zebulondragonslayer]

Oh, are you gonna be around Ms_I ?

You know women compete too ! Do you do squats, benches and deadlifts ?
Maybe you could train for one and enter one day !!!

[Bobcat]

I'd like to see you do that that, too, ms_irreverent. Think about it--another powerlifter who starts out as a master. :wink:

There seems to be a trend forming: "The Primitives"

[ms_irreverent]

I'm definitely going to be there to watch. I've never seen a competition before (other than the Olympics, and I've never paid that much attention), and I'm really looking forward to it.

But no, I don't do any of those. Deadlifts have been nixed by my chiropractor, squats are hell on my knees, and I can barely bench just the bar. I stick to dumbbells and leave all those to you guys. :)

[Marty]

Jeff - are you planning on entering or viewing the PL meet in my area? If so why not drop by and we can ride over together - I think I'm working with one or two lifters and I'd be happy to hepl you in whatever capacity is appropriate...

[JeffS]

Marty, I am planning to lift in the June 25th ADAU meet in Hagerstown.
Thanks for the offer of ride and handling - I'll let you know. It's probably easier for me to just catch 70 in Frederick and shoot straight out to Hagerstown - only about an hour for me (my daughter has played soccer out there before).

If the offer is still open for a training session, I'd like to get together in early June, perhaps. You're a morning training guy, right?

BTW, you know the head of the ADAU, Al Siegal, don't you? If I'm not mistaken he was ADFPA president in the 90's. I'm assuming he will be the head judge for this meet.

[JeffS]

Friday, 5/20/05

Still working on getting shoulder and elbow up to speed so I decided to do some overhead work.

Press 45/8 65/8 85/6 105/3 115/3 125/3
Row 180/8 x 3
Shrugdown 200/8 x 3
Side Delt band/10 x 3
Rear Delt (triple drop) 120/8 108/8 96/8
Preachers 70/8 x 3
Back Ext 50/8 x 3
Abs 6 sets

Tom, I did Saxon sidebends today, 3 sets of 12 with a pair of 12 lb dumbells overhead. I think I need to work on range of motion for these, seems like I wasn't bending very much.

[Tom]

Jeff,

I wish I could find a video of Saxon Side Bends. Here's a link with a picture:

http://www.bodyresults.com/E2AlpineCore.asp

That's about as far as I go. If you're moving a lot less than that, 12s might be too much weight (I know, it sounds crazy, but these take some getting used to). I think I started with either 5s or 8s, and 15s were as heavy as I ever got. When I did them with 20s, I started bending my elbows and range of motion got pretty small.

[JeffS]

That looks about as far as I was able to go, I guess the weight overhead acts as a counterbalance.

I was comparing to regular sidebends and the low cable version. Plus, it seems that when I did Saxons with the single db held in two hands that I was able to bend a bit further, but the weight was centered overhead, not over the shoulders.

[JeffS]

Monday, 5/23/05

Squat 135/6 225/3 275/1 295/1 315/1
Pause Squat 275/3 275/3
Plate Drag 45/8 x 3
Adductors 113/8 x 3
Seated Calves 120/12 x 4
Back Ext 55/8 x 3
Abs 6 sets

[JeffS]

Tuesday, 5/24/05

Bench 45/8 135/6 225/1 255/3 265/3 225/8
Shrugdown 230/8 x 3
Side Delt band/10 x 3
Rear Delt (triple drop) 120/8 108/8 96/8
Preachers 70/8 x 3
Back Ext 50/8 x 3
Abs 6 sets

Top set was very fast and strong

[zebulondragonslayer]

Hey Jeff

Your training is looking good ! Marty is having an after meet deck party at his place and he asked me to let you know to come by !!! We'll discuss at the meet in June but am giving you a heads up ! Good Luck with your training ! See ya soon.

John

[JeffS]

Thanks to both Marty and you for the invite - my attendance will depend on how late the meet goes, I'll have to go into my second job on Saturday night.

[JeffS]

Thursday, 5/26/05 - Week 6 of Coan/Phillipi deadlift

Deadlift 135/6 225/3 315/1 385/2
Speed Deads 315/3 x 3
Shrug 275/5 x 2
Row 180/5/ x 2
Pulldown 180/5 x 2
Good Morning 185/5 205/5
Back Ext Band/8 x 3
Abs 6 sets

My low back was fried after this workout, thus the decision to use a resistance band for back extensions rather than a dumbell. Just trying to flush some blood into the low back for recovery.

[JeffS]

Friday, 5/27/05

Press 45/8 65/8 95/3 115/3 125/3 135/3
Pushdown (triple drop) 120/8 108/8 96/8
Side Delt band/10 x 3
Rear Delt (triple drop) 120/8 108/8 96/8
Preachers 70/8 x 3
Back Ext 55/8 x 3
Abs 6 sets
Squat (belt only) 135/6 225/3 295/1 325/1

Still need more work on raw squats so I added a second day this week.

[Lobo]

Jeff,

You may have mentioned this before, I can't remember...
Are your presses - DB presses or BB? I take it these are shoulder presses? Pressing the 135lb DB's would be great!

thanks

[JeffS]

I wish they were dumbells, :)

These are barbell presses, fairly strict for the warmups, some leg drive for the last couple of sets.

I'm coming off shoulder and elbow injuries so I'm taking these a bit slow but steady.

[JeffS]

Took the weekend and Memorial Day off.

Tuesday, 5/31/05

Bench 45/8 135/6 205/3 225/1 260/3 270/3 230/8
Row 180/8 x 3
Shrugdown 200/8 x 3
Side Delt band/10 x 3
Rear Delt (triple drop) 120/8 108/8 96/8
Preachers 70/8 x 3
Back Ext 55/8 x 3
Abs 6 sets

[JeffS]

Knee was a bit stiff this morning turning my planned deadlift day into a semi-stiff leg deadlift day. Backed off a bit on the weights accordingly.

Thursday, 6/2/05

Deadlift 135/6 225/3 295/1 365/1
Speed Deads 295/3 x 3
Shrug 295/5 x 2
Row 192/5 x 2
Pulldown 180/5 x 2
Good Morning 185/5 x 2
Back Ext 35/8 x 3
Abs 6 sets

Did 3 sets of landmines today, first time I've done them. I suspect my obliques will let me know about them tomorrow.

[Marty]

hey - sorry to be so tardy - deadline hell this past two weeks - anyway - how is it going? I am here all the time - weekdays and weekends are all the same so if it would easier to visit during the week feel free - we're going to have a modest shindig on the deack after the power competition - assuming they don't run it till midnight - you're certainly welcome - I reckon I got to be within 10-miles of the meet site at worst...probably should be triming back on the assistance work and really concentrating on crisp explosive low rep sets with all the referee commands.

[JeffS]

Tuesday, 6/7/05

Bench 45/8 135/6 205/3 225/1 265/3 275/3
Close Grip 205/6 x 3
Side Delt band/10 x 3
Rear Delt (triple drop) 120/8 108/8 96/8
Cable Curl 72/8 x 3
Back Ext 55/8 x 3
Abs 6 sets (including 3 sets of landmines)

Bodyweight 251.0 this morning, gotten tighten up if I want to make 242.75 on June 25th.

Cardio - 25 minute walk in the heat at lunchtime

[zebulondragonslayer]

Hey Jeff,

Marty has some tricks for making weight he shared with me early last year. Basically, if you go low carb now, you'll drop a lot of the water required to store carbs. Eat a few bites less each meal and no carbs or sugar past the afternoon. Start drinkning lots of water now too. Then, cut salt out and salty foods (bacon, country ham, sausage, chips, etc..) the week of the meet and for sure cut out all the carbs. Then by wednesday start cutting out a meal and on thursday start cutting down on the water/fluid intake. Eat only a few small bites for each meal. On Friday, early weigh ins are at 5 pm so don't eat anything that day and only drink the minimal mouthful of coffee or water to dehydrate as much as possible (for a very short time frame). THen weigh in at 5 after using the bathroom as much as possible and even sweating by walking. Eat like hell after the weigh in till you lift the next day - replenish the glycogen, fluids, everything.......

He can refine that for you but basically this is what I did dropping from 233 to 220 around 3 weeks out.... the day before early weigh in I weighed 221....... the nervous energy and not eating or drinking on the day of weigh in caused the fluid to start coming off all day that day of the weigh in. I ended up weighing in at 216...... however, I was back to 226 the next day after pigging out and drinking lots of fluids after the early weigh in. If you don't make weight by the early weigh in then you have the night to fast before the next morning..... But bring food too cause you will be starving and thirsty possibly after the weigh in.

Good Luck !

[JeffS]

John, thanks these are all great tips. Another tip is to super hydrate from Monday-Thursday of meet week, then just suck on ice chips til weigh-in and let nature take it's course. Usually good for about 3 pounds or so.

Many lifters use Pedia Lyte (the infant's re-hydration drink) after weigh in to replenish the minerals.

I want to get to 248 or so this next week and then see what other measures I need to take. I walked in the heat at lunchtime, that should have been good for a pound or so LOL!

Thankfully 242 class is actually 242.75, those 3/4 of a pound might be crucial.

[Lobo]

Oh man! reading this brings me back to my wrestling days...
jumping rope in the boiler room with those plastic sweats on and spitting into gatorade jars all day long. Yuk!!!

My plan is to get lean and what I weigh - I weigh. It's easier to go up than down.

Good luck. Obviously you've been here before. I'm sure you'll make weight.

[JeffS]

You may know this but plastic and rubber sweat suits have been outlawed for use by high school wrestlers. A coach can be fired if his wrestlers are found using them for weight reduction.

So now the trick is to wear a couple of sweatshirts during practice.

[JeffS]

Wednesday, 6/8/05

Squat (belt only) 135/6 225/3 275/1 295/1 315/1 335/1
Pause Squat 275/3 275/3
Seated Calves 100/12 x 4
Back Ext 55/8 x 3
Abs 9 sets

Did three sets of landmines, I'm loving this new core movement.

[Lobo]

You may know this but plastic and rubber sweat suits have been outlawed for use by high school wrestlers. A coach can be fired if his wrestlers are found using them for weight reduction.

So now the trick is to wear a couple of sweatshirts during practice.

They can outlaw that kind of stuff, but they'll just find another way to accomplish the same thing.

[JeffS]

I guess with the sweatshirts, at least the body can ventilate to some degree whereas all the heat is trapped with the rubber or plastic.

Thursday Bench

Wanted to go lighter than Tuesday so I did singles with a pause instead of touch and go triples. Bodyweight was 250.0, down exactly one pound from Tuesday. All I've done is cut back a bit on portions, particularly at dinner and significantly increase water intake, 3-4 one liter bottles per day.

Bench 45/8 135/6 205/3 225/1 255/1 275/1
Pushdown 120/8 x 3
Side Delt band/10 x 3
Rear Delt (triple drop) 120/8 108/8 96/8
Preachers 70/6 x 3
Abs 9 sets (3 sets of landmines)

Didn't do any back or low back as I will deadlift tomorrow.

[JeffS]

Did stiff legs again today as my knee was stiff again. Also, wanted to get a 5 rep max for some different training I may try after my 6/25 meet.

Stiff Leg DL 135/6 225/3 245/3 275/5 295/5
Back Ext 55/8 x 3
Abs 9 sets

Bodyweight 249.6, down 4/10ths from yesterday, woo-hoo!

[JeffS]

Back to deadlift again today, reason being to maximize rest interval prior to June 25th meet.

Best news, bodyweight 245.8 woo-hoo!

Stiff Leg DL 135/6 225/3 275/1 295/1 315/1 335/1
Back Ext 60/8 x 3
Abs 9 sets

Short and sweet.

[zebulondragonslayer]

Good Job on that BWT Jeff !!!

[JeffS]

Thanks, John. Only 3 pounds to go.

Were you able to bench over the weekend?
How'd your hand hold up?

Nevermind, saw your workout post - congrats on the 405 PR, I'm very envious, that's one I've been chasing forever, closest I've come is 390 in both meet and gym.

[zebulondragonslayer]

Thanks Jeff ! Yea, that is a major milestone for me - though it was only touch and go - at least it was Raw......

I had attempted it a few weeks ago after a 395 attempt that I made, so I don't think it was a great strength gain but at least I did not lose much strength. This time I just hit 315, then 365 and then attempted the 405 and it went ! I left out some of the middle attempts this time.

The hand is a little tender but I think I will make it now ! I may try heavy deadlift singles tonight or tomorrow and then bench again later in the week....... and squat at least once more too !

[JeffS]

What a lot of people do, myself included is work to their opener in the squat and bench on Monday of meet week and then take the balance of the week off.

It's not too hard, particularly if you don't push the warmup sets and it seems to be a good confidence builder.

I've heard of rest intervals for deadlift of anywhere from 7 days to 15-16 days. Ten days seems to be typical.

[JeffS]

Wednesday, 6/15/05
Bwt. 248.2

Bench 45/8 135/6 205/3 225/1 255/1 280/3
Pushdown (triple drop) 120/8 113/8 108/8
Side Delt band/10 x 3
Rear Delt (triple drop) 120/8 113/8 108/8
Preachers 80/6 x 3
Back Ext 60/8 x 3
Abs 9 sets

280 will be my meet opener.

Weight crept up from Monday's low. I worked as an Election Officer yesterday for the Primary election in Virginia. It was held at an elementary school and the teachers had all made food to honor their parent volunteers. The principal invited the election officers to partake of the leftover food. I partook too much, I guess.

Wednesday Cardio: 30 minute walk at lunchtime, warm but not very humid, with a breeze. Very pleasant.

[zebulondragonslayer]

Hey Jeff,

That is not bad 248 - you can get that off for sure......

I have been thinking about your advice on the openers and may indeed go with a lighter opener on the bench and the squat......

Thanks !

[JeffS]

Thursday, 6/16/05
Bwt. 248.6

Military Press 45/5 65/5 85/5 105/5 115/5 125/5 135/5
Back Ext. 60/8 x 3
Abs 12 sets

Experimental session to establish a five-rep max for press, no leg drive used. After the powerlifting meet I'm going to try a routine from Dan John's newsletter but originally a Pavel T. routine, I believe.

Routine will be five days per week, squat, deadlift, press every day. Starting with 70% of 5RM for a set of five, then 90% of that day's weight for a set of five. Add 5 pounds per day for squats and deads and 5 pounds every other day for presses. Continue until failing with 5 reps on the first set, previous day's workout is new 5RM, then recycle at 70% of that figure. So my starting weight for presses will be 95 pounds.

[vinay]

Thats some routine! Do let us know how it goes. Are you able to recover, how many days you could keep it up etc.

[JeffS]

I'll let you know how it goes.

I'm thinking the volume is low, per day with only two worksets and the intensity will take a while to ramp up starting at 70%.

I figure it will take about a month to establish my new 5 rep max. I'm thinking about giving it at least two months thru, maybe more if I really like it. I will probably go back to a powerlifting meet peaking program in November pointing toward a January 06 meet.

I currently train 4 days per week as is, two bench oriented and one each for squat and deadlift, so I'm hoping to be able to adapt.

[JeffS]

Friday, 6/17/05
Bwt. 248.0

Squat (belt only) 135/6 225/3 275/1 300/5
Back Ext 40/8 x 3
Abs 9 sets

Established 5RM for new program. Will work to opener for squat and bench on Monday.

[JeffS]

Monday, 6/20/05

Squat 135/6 225/1 275/1 315/1
Bench 45/8 135/6 205/1 225/1 255/1 280/1
Seated Calves 100/12 x 4
Back Ext 40/8 x 3
Abs 9 sets

That's it for big lifts til Saturday. Will do abs and low back along with some cardio for rest of week.

Bwt. 248.2

[zebulondragonslayer]

Hey Jeff,
Am looking forward to meeting you this weekend !
I weighed in at 246 this morning - ate too many carbs this weekend !
Not worried though as most of that is water weight I am sure. We're close in weight. I will be watching things very closely this week.

C-Ya Saturday !

[JeffS]

Thanks, I look forward to meeting you as well.
Plus Chuck and Ms. I.

I'm not going to obsess over my weight. If my ankles are up to it, I'll run my interval program tomorrow, Wednesday and Thursday plus walk at lunchtime. When I wrestled, a long, long time ago, dropping six pounds in a week was nothing and I was starting from a lighter base weight then.

The 248.2 is on my gym's scale. I was 245 even on my bathroom scale yesterday.

If I don't make it and end up as a light 275, I can live with that.

[JeffS]

Bwt. 246.2

Abs 8 sets
Back Ext 45/8 x 3
Cardio 20 minutes treadmill @ 3.0 - 3.4 MPH

[JeffS]

Friday, 6/24/05
Bwt. 246.0

Abs 9 sets
Cardio 30 minutes treadmill, 3.0-3.4 MPH, 290 cal burned.

30 minute lunchtime walk along the W&OD Trail, what a fabulous resource. It seemed to be 10 degrees cooler on the trail than the asphalt parking lot I had to cross to get to the trail.

Will walk at lunch and maybe another treadmill session this evening to give me a fighting chance to make 242.50 tomorrow morning. Ate breakfast (cheese omlette) to keep metabolism going, minimal food and liquids for rest of the day.

If not, I'm not going to sweat it (no pun intended).

[JeffS]

Lifted in the ADAU Hagerstown powerlifting meet on Saturday, June 25th.

Had a chance to meet John (Z-Dragonslayer) and Susan (Ms. Irreverent) and Chuck (Deluxe) for the first time and also caught up with Marty, whom I had met previously. We all de-camped to the Mountain Compound for post-meet refreshments and tall tales - thanks to Marty and Stacy for their fine hopitality.

The details:

This was my first ever raw meet (no supportive equipment except a weight belt). This was not a particularly big change for me in the deadlift as I never use anything more than a belt or the bench press where I've lifted more often without a bench shirt than I have with one. But, it was a substantial change for squats where I normally train with suit, straps down and wraps on my heavier sets. I had trained up to the meet without supportive gear, however.

At the pre-meet rules meeting I got a bit of a curveball when I learned that I could not use my thumbless grip of 30 years duration but would have to wrap my thumb around the bar. I dropped my opening attempt about 20 pounds to be on the safe side.

This was also my first meet in the 242 class as I've been lifting at 275 for the past several years. I weighed in at 242.0 on Saturday morning after an interval run Friday night of 20 minutes and a dinner of six meatballs and a small glass of Crystal Light. Since I weighed in at 6:45 am I was able to hit McDonald's for the deluxe Big Breakfast prior to the meet.

Squat 297 good 352 good 374 good
Bench 264 good 286 good 297 miss - got it about 1/3 up
Deadlift 363 good 407 good 436 miss - mid shin level

Total: 1067 - second of three lifters in the 242 open class (2nd to John)

Was pretty happy with the meet. Made 7 of 9 attempts and was pretty close to getting all I could for this day (maybe could have squeaked out a bit more in squat, but not much).

My best recent total is 1280 with squat suit and bench shirt. I figure I lost about 60 pounds on the bench and 80-90 on squats. So the other 60-70 pounds came from the bodyweight loss, that's an acceptable tradeoff.

One nice thing about the raw meet is that it's very relaxed, you just wait for your turn and go lift. No worrying about timing everything up to have your knees wrapped and suit straps pulled up. I'll probably do more raw meets in the future but will also do some equipped ones as well.

Am shooting for the AAU meet in Richmond, January 2006 as my next competition at 220 if possible.

[paperboy]

Jeff, congrats on taking the plunge!

[JeffS]

Thanks, actually I've been plunging since '77 with a 14 year hiatus when my kids were smaller :D

My long term goal is to beat my best ever total of 1440, achieved in 1982. Can I do it at 48 or 49 or 50? Stay tuned.

[zebulondragonslayer]

Great lifting this weekend Jeff !!!
And it was great to meet you. I will see you at the AAU meet in Richmond in January.

My long term goal is to beat my best ever total of 1440, achieved in 1982. Can I do it at 48 or 49 or 50?

Yes, you can for sure ! That's a great total. I'd like to hit that myself one day too !

[Lobo]

Good work Jeff! Any insight at to what you might do different, etc. advice to those entertaining a PL meet.

[JeffS]

Do different:

1. Know the rules LOL
I shouldn't have been blindsided by the no thumbless grip rule.
I usually lift with the AAU and they allow it. I'm going to work more
thumbs-wrapped benches in training so I can lift in any fed without
concern

2. Train more paused benches, with a substantially longer pause. This will help move weight off the chest. When benching with a bench shirt you tend to train predominantly triceps since the shirt takes care of the off-the-chest part of the lift.

3. Continue to use and improve on back extensions - they act as a pre-hab/rehab and strengthener for low back and add confidence to both squat and deadlift. Fred Hatfield said that when he set his goal of squatting a thousand pounds he also set a goal of being able to do a 400 pound back extension. When he accomplished the latter, he knew he was ready for the former.


Advice for anyone considering entering a powerlifting meet

1. Get someone you trust to call your squat depth to insure that you are breaking parallel - someone who will be honest with you and who actually knows what a below parallel squat is. Marty called my first attempt at the meet and I felt like he had me sitting on the floor but I got three white lights. On the second attempt I beat his up call by a bit but still got three whites and on the third I told him not to call me because I was going to cut it a bit, but I still got three whites.

2. Work some pause squats after your regular squats - you will be more comfortable in the hole and more explosive coming out of it

3. Pause some of your heavy bench press reps

4. Have someone check your deadlift form to make sure that you are initiating the pull with your legs. I saw a fair number of near-stiff leg deadlifts at the meet.

[Lobo]

Thanks for the advice. I will take heed.

Keep up the good work!

[JeffS]

Took the holiday week off for vacation. Visited my in-laws on Douglas Lake in eastern Tennessee. Beautiful area with the TVA lake and the Smoky Mountain views. Took a boat ride on Independence Day and even did some fishing with my son (I'm not a fisherman by any means).

Very relaxing. My son worked out daily in the exercise room at the development, Precor universal type unit with lat pulldown/low row, bench press/incline/decline/shoulder press, leg curl/extension unit and some fixed weight dumbells. I messed around with the equipment one day.

Before leaving, I started Marty's Primitive Progressive Pulling routine as seen at Dragondoor. com. Here's the link:

http://www.dragondoor.com/articler/mode3/256/

Let me warn you in advance, this is an absolute butt kicker but I hope it will add some pounds to my deadlift. I'm also doing an abbreviated squat/bench day for six weeks to synch up with the pulling routine.

Da details so far:

Friday, 7/1/05

Power Clean 45/6 65/3 95/9 95/9
High Pull 145/9 145/9
Deadlift 255/9 255/9
Stiff Leg DL 185/9 185/9
Row 115/9 115/9
Abs 6 sets
Back Ext 45/8 x 3

Pulling portion: 44 minutes


Friday, 7/8/05 (246.2)

Squat 135/6 225/3 265/1 245/4 x 4
Pause Squat 225/3
Bench 45/8 135/6 185/2 200/1 185/4 x 4
Pause Bench 170/3
Abs 6 sets

Squat worksets were done with wraps only in regular shorts. Benches were done with conventional, thumbs wrapped grip (I'm making a concerted effort to change to this grip from thumbless).


Monday, 7/11/05 - 244.8
Power Clean 45/6 65/3 105/9 105/9
High Pull 155/9 155/9
Deadlift 265/9 265/9
Stiff Leg DL 195/9 195/9
Row 125/9 125/9
Abs 6 sets
Back Ext 35/8 x 3

Pulling portion: 40 minutes

Reps drop to sixes for the next two workouts then two weeks of threes.

[Lobo]

Good to see you back. Vacation is always nice! What are the plans/goals for the next few weeks, Jeff?

[JeffS]

Thanks, it was a refreshing break. We also stopped at James Madison University so my daughter could take a campus tour. Very pretty campus, it's her first choice and I wouldn't mind if she gets in there at all.

Short term plans/goals:

Continue the Marty Gallagher Primitive Progressive Pulling program combined with one day per week of squats/benches for a total of six weeks. Try to get in one-two days of abs/low back/cardio work per week.
I've got a little tweak in my groin and right knee, so I'm going to low-key the workouts for the rest of the summer.

In mid-August, take a raw mini-meet and try to exceed my lifts from 6/25 meet, maybe 400-300-425.

On August 6th I'll be spotting/loading for my friend Len Walker at his inaugural APA meet at the Reston YMCA.

[JeffS]

Sunday, 7/17/05

Took it easy last week, groin and right knee were still bothering me a bit.

Squat 135/6 225/3 280/1 265/3 x 4
Pause Squat 245/3
Bench 45/8 135/6 185/3 215/1 200/3 x 4
Pause Bench 185/3
Abs 6 sets

Wraps only on squats, everything pretty easy. Groin was still tight on the squats and interestingly, when arching on the bench.

Still working on the thumbs wrapped grip for bench. All sets were done that way with ring fingers on rings.

[JeffS]

Sunday, 7/24/05

Abs 10 sets
Back Raise 35/8 x 4
Seated Calves 90/12 x 4
Windmills 5/10 x 3
Side Raise band/10 x 3


Tuesday, 7/26/05

Power Clean 95/6 125/6 125/6
High Pull 185/6 185/6
Deadlift 285/6 285/6
Stiff Leg DL 225/6 225/6
Row 145/6 145/6
Abs 10 sets
Back Raise BW/8 x 3

Pulling portion - 35 minutes, the drop from 9 reps to 6 made a big difference in the recovery time needed between sets. This was third week of Marty's Purposefully Primitive Pulling routine, sixes again next week, then two weeks of three's.

[paperboy]

Short term plans/goals:

Continue the Marty Gallagher Primitive Progressive Pulling program combined with one day per week of squats/benches for a total of six weeks. Try to get in one-two days of abs/low back/cardio work per week.
I've got a little tweak in my groin and right knee, so I'm going to low-key the workouts for the rest of the summer.

In mid-August, take a raw mini-meet and try to exceed my lifts from 6/25 meet, maybe 400-300-425.

On August 6th I'll be spotting/loading for my friend Len Walker at his inaugural APA meet at the Reston YMCA.

Good luck with those, JeffS!

[JeffS]

Thanks, you should tell Marty to post his Purposefully Primitive Pulling Routine as an article here (I found it at DragonDoor).

Hard to believe that 10 worksets can tear up the body (in a good way) like they do.

Looks like the meet that I was going to help out at is going to be cancelled, as of yesterday Len only had one entrant. Probably the time of year and the heat!

[paperboy]

Before leaving, I started Marty's Primitive Progressive Pulling routine as seen at Dragondoor. com. Here's the link:

http://www.dragondoor.com/articler/mode3/256/

Let me warn you in advance, this is an absolute butt kicker but I hope it will add some pounds to my deadlift. I'm also doing an abbreviated squat/bench day for six weeks to synch up with the pulling routine.


Jeff, thanks for bringing my attention to this article. I shall post it in our site ASAP.

[paperboy]

Thanks, you should tell Marty to post his Purposefully Primitive Pulling Routine as an article here (I found it at DragonDoor).

Hard to believe that 10 worksets can tear up the body (in a good way) like they do.

Looks like the meet that I was going to help out at is going to be cancelled, as of yesterday Len only had one entrant. Probably the time of year and the heat!

HA! I posted this before I saw your response! Great minds think alike!

[paperboy]

Okay, it has been posted in our Training section for all to see!

[JeffS]

That was quick!

[Tom]

PB,

Not to be a critic, but could you HTMLify the table so it's a bit more readable? It came out like this

Week Reps Power Clean High pull Deadlift Stiff leg deadlift Rows
1 9 135 185 300 185 145
2 9 145 195 310 195 155
3 6 165 215 340 215 175
4 6 175 225 350 225 185
5 3 195 245 370 245 205
6 3 205 255 380 255 215

* All weights are in pounds

[paperboy]

PB,

Not to be a critic, but could you HTMLify the table so it's a bit more readable? It came out like this

Week Reps Power Clean High pull Deadlift Stiff leg deadlift Rows
1 9 135 185 300 185 145
2 9 145 195 310 195 155
3 6 165 215 340 215 175
4 6 175 225 350 225 185
5 3 195 245 370 245 205
6 3 205 255 380 255 215

* All weights are in pounds

What, you can't read that?

I'll work on it, probably be corrected sometime tonight.

[paperboy]

Okay Tom, it's been re-formatted. It's not perfect, but it's as good as it's gonna get. Looks fine when you use Firefox, not as good on Internet Explorer. Oh well.

[Tom]

My eyes thank you.

[paperboy]

My eyes thank you.

I should've left it the way it was. Call it "deadlifts for the eyes." :P

[JeffS]

Tuesday, 8/2/05

Squat 135/6 205/3 255/1 305/1 285/3 x 3
Pause Squat 265/3
Plate Drag 35/8 x 4
Seated Calves 100/12 x 4
Abs 9 sets

Squats were in fairly loose Crain suit, straps down, no wraps. Went back to the suit for some groin support/protection. Groin has been feeling much better with a lot of rest between squat workouts and I'd like for it to continue to feel OK. Felt a bit of a stretch today but no pain.

Bodyweight was 249.2, time to tighten up on the diet so I don't go back over 250.

[JeffS]

Brief bench workout

Friday, 8/5/05

Bench 45/8 135/6 205/3 230/1 215/3 x 3
Pause Bench 205/3
Abs 6 sets

Still working the thumbs-wrapped grip although the temptation to go back to thumbless is very strong

[vinay]

how do you find the thumbless grip ? ive seen people do it and keep waiting for the bar to slip and break their noses.

[JeffS]

Vinay, I did thumbless grip for nearly 30 years and never had a problem. When I say never had a problem, never came close to losing the bar. There's a natural groove at the base of your fingers for the bar and the thumbs act as "backstops" for the bar.

Advantages are: brings more tricep into the bench, easier on the shoulders, easier to bring elbows to lats, easier to hit bar lower on chest, bench more weight.

Unfortunately, the IPF chose to outlaw the grip and most other federations have followed suit.

Am I bitter - you bet!

[JeffS]

Back to a serious cycle

Tuesday, 8/9/05

Bench 45/8 135/6 185/3 205/6 205/6 185/8
Close Grip 185/6 x 3
Seated Row 108/6 x 3
Side Delt Band/8 x 3
Rear Delt (pec deck) 96/8 x 3
Preachers 70/6 x 3
Abs 8 sets

Back to my preferred thumbless grip. Talked to a good bencher at the APA meet I spotted/loaded at on Saturday. He goes back and forth between feds and from thumbless to thumbs wrapped, he doesn't feel the need to adopt one or the other. I'm going to try to do the same.

[JeffS]

Friday, 8/12/05

Deadlift 135/6 225/3 275/1 315/3 315/3 315/3
Good Morning 135/6 185/6 185/6
Row 108/6 x 3
Pulldown 180/6 x 3
Calves 90/12 110/12 110/12/110/12
Abs 8 sets

Monday, 8/15/05

Bench 45/8 135/6 205/3 225/3 225/3 225/3
Close Grip 205/6 x 3
Row 120/6 x 3
Side Delt band/8 x 3
Rear Delt 108/8 x 3
Hammers 35/6 x 3
Abs 8 sets

[JeffS]

Well, I checked my workout log the other day and found that I've done 11 workouts since my June 24 meet. A slackoff summer to say the least.

Sunday, 8/28/05

Deadlift 135/6 225/3 265/1 x 15
Shrug 265/6 x 3
Row 168/6 x 3
Pulldown 180/6 x 3
Seated Calves 90/12 x 4
Adductors 108/10 x 3
Seated Leg Curl 65/10 x 3
Back Ext 45/8 x 3
Hammer Curls 40/6 35/6 30/6 (triple drop)

[JeffS]

Tuesday, 8/30/05

Bench 45/8 135/6 205/3 225/6 225/6 205/8
Close Grip 205/6 x 3
Side Delt band/10 x 3
Rear Delt (pec deck) 108/10 x 3
DB Press 45/6 x 3
Pushdown 108/8 x 3
Abs 8 sets

[JeffS]

Catching up....

Friday, 9/2/05

Deadlift 135/6 225/3 265/1 x 15
Shrug 265/6 x 3
Row 168/6 x 3
Pulldown 180/6 x 3
Seated Calves 100/12 x 4
Adductors 108/10 x 3
Seated Leg Curl 72/10 x 3
Back Ext 45/8 x 3
Hammer Curl 40/6 35/6 30/6 (triple drop set)
Abs 8 sets

Saturday, 9/3/05

Decline Bench 45/8 135/6 205/3 235/6 235/6 215/8
Close Grip (on decline) 205/6 x 3
Side Delt band/10 x 3
Rear Delt 108/10 x 3
DB Press 45/6 x 3
Pushdown 108/8 x 3
Abs 6 sets

Monday, 9/5/05

Bench 45/8 135/6 205/3 230/6 230/6 210/8
Close Grip 205/6 x 3
Side Delt band/10 x 3
Rear Delt 108/8 x 3
DB Press 45/8 x 3
Pushdown 108/8 x 3
Abs 6 sets

Deadlift moves to 70%, 285 for 12 singles this week.

[JeffS]

Friday, 9/9/05

Declines 45/3 135/3 205/3 240/6 240/6 220/8
Close Grip (on decline) 205/8 x 3
Pushdown 108/8 x 3
DB Press 45/8 x 3
Side Raise band/10 x 3
Rear Raise 113/10 x 3
Abs 6 sets

[JeffS]

Tuesday, 9/13/05

Deadlift (75%) 135/6 225/3 305/1 x 12
Shrugs 305/8 x 3
Seated Row 120/8 x 3
Pulldown 120/8 x 3
Seated Calves 100/12 x 4
Adductors 113/10 x 3
Seated Leg Curl 77/10 x 3
Back Ext 35/8 x 3
Cable Curl 108/8 x 3

Lotta seated stuff in there, per Marty's blog about making exercise easier.

[JeffS]

Thursday, 9/15/05

Bench 45/6 135/3 205/3 235/6 235/6 215/8
Close Grip 205/6 x 3
Side Delt 15/8 x 3
DB Press 45/8 x 3
Pushdown 108/8 x 3
Cable Curl 108/8 x 3
Abs 6 sets

[zebulondragonslayer]

Hey Jeff,

Are you entering the Oct 15-16 AAU National Push/Pull in Richmond ???

I decided to enter it after all myself so I sent in my forms and booked a room.

Hope to see you there !!!

[JeffS]

Hi, John. Long time no hear.

I'm sitting this one out. There's a possiblility of an APA or unsanctioned meet here locally at the end of the year. Otherwise I'm probably pointing toward the AAU Virginia State in February or March 2006.

How's the Olympic lifting training going? Did your Outer Banks friends sustain any damage from Ophelia?

[zebulondragonslayer]

Hey Jeff,

I thought the AAU meet was in January --- oh, that must be a world or national level full meet ????

The Oly trng is going ok. I really have been trng the bench more lately though..... hit 410 lbs a few weeks ago and 5x5x340 after warmups the other day. I think I could hit 420 right now or more - touch and go, that is. I can typically pause about 20 lbs less so I may be getting close to a 390 or 400 paused comp bench...... Wt is at 243.5 now so I think I will be ok on that for the 242 masters class at the push/pull.....

Yea, I sent Gene an email inviting him and his family over to my place if they wanted or needed to leave. I heard back from him the night before last telling me thanks and that they might..... but I have not heard back since so I expect he either stayed or did something else..... I jsut made sure he has all my phone numbers and stuff in case he needed me.

On the oly lifting, I just got my 20kg real oly bar - a custom economy Chapman bar - chapman power systems...... and 2 new 25 kg bumper plates........ to go with the 10's, 15's and 20's I already have..... should be enough now.... Ha ! My (full sq) snatch pr is 75 kg now (165 lbs) .... I will focus on that after Oct 16th.....

Also bought 6 100 lbs plates the other day and a shrug bar !!!! Maybe that will help my DL and/or SQ and build up my traps more.... HA !

[JeffS]

Congrats on the bench PR's. You'd probably be good for 450 in a shirt, once you got used to it. If you ever think about going that way, the Titan Fury is fairly easy to get into and has a gentle learning curve.

I think the January AAU meet is the World's. I lifted in this a few years ago and felt completely outclassed, so I'll wait another month or two for the State meet.

Six 100 pound plates? Man, that's some serious ambition. Good luck with that. I've got a friend in the area who's looking for space to open a key club gym, maybe in Spring 06. He got a good deal on some 100's a while back. There was a gym in Southern Maryland that was selling off something like (32) 45 pound plates not too long ago.

[zebulondragonslayer]

Hey Jeff,

I have no interest in ever using a shirt.....
Plus I work out alone and have no one to help me put it on.
I think equipment is a crutch anyway for those who can't lift raw.
That is my opinion.....

[JeffS]

Friday, 9/16/05

Deadlift 135/6 225/3 305/1 x 12
Shrug 305/6 x 2
Row 168/8 x 3
Pull Thru 77/8 x 3
Seated Calves 100/12 x 4
Adductors 113/10 x 3
Seated Leg Curl 84/10 x 3
Back Ext 25/8 x 3
Hammers 40/8 35/8 30/8
Abs 6 sets

Left my lifting straps at the gym the last deadlift day and they walked away. Did first 8 reps with double overhand grip til it began to fail, then last 4 reps with over/under grip. Need to start some grip work, holds for time or farmers walk maybe.

Monday, 9/19/05

Decline Bench 45/6 135/3 205/3 245/6 245/6 225/8
Close Grip (on decline) 205/8 x 3
Side Delt 15/8 x 3
Rear Delt 113/8 x 3
DB Press 50/6 x 3
Pushdown 113/8 x 3
Abs 6 sets

[JeffS]

Friday, 9/23/05

Deadlift 135/6 225/3 295/1 325/1 x 9
Shrug 325/6 x 2
Row 168/8 x 3
Pull Thru 84/8 x 3
Seated Calves 110/12 x 4
Adductors 120/8 x 3
Seated Leg Curl 84/10 x 3
Cable Curl 108/8 x 3
Abs 6 sets

Monday, 9/26/05

Bench 45/8 135/6 205/3 245/6 245/6 225/8
Close Grip 210/6 x 3
Side Delt band/10 x 3
Rear Delt 108/8 x 3
DB Press 50/6 x 3
Pushdown 108/8 x 3
Abs 6 sets

[JeffS]

Friday, 9/30/05

Deadlift 135/6 225/3 295/1 345/1 x 6
Shrug 295/6 x 3
Shrugdown 180/8 x 3
Pull Thru 89/8 x 3
Seated Calves 110/12 x 4
Adductors 113/10 x 3
Seated Leg Curl 89/10 x 3
Cable Curl w/ Rope 101/8 x 3
Back Ext 25/8 x 3
Abs 6 sets

After suggesting shrugdowns to Bobcat, I realized it's been a while since I've done them so I added them back today in place of rows.

[ms_irreverent]

I am so glad you mentioned those. I did them for the first time this week. What a difference! Thanks!

[JeffS]

Thanks, Ms. I.

I have an online powerlifting friend who calls this "paying it forward"
He gave me the exercise, he got it from his mentor who got it from Paul Kelso, who (literally) wrote the book on shrugs (something like 27 different variations).

[Bobcat]

We're developing a real little shrugdown club at this site. They're great! I'll be doing them again at my next bench workout. Thanks again, Jeff. Glad you like them too, ms_irreverent.

[JeffS]

Saturday, 10/1/05

Decline 45/8 135/6 205/3 245/6 245/6 225/8
Close Grip (on decline) 210/6 x 3
Side Delt band/10 x 3
Rear Delt 108/8 x 3
DB Press 50/8 x 3
Pushdown 113/8 x 3
Abs 6 sets

Monday, 10/3/05

Deadlift 135/6 225/3 295/1 345/1 x 6
Shrug 295/6 x 3
Shrugdown 180/8 x 3
Row 180/8 x 3
Seated Calves 110/12 x 4
Adductors 108/10 x 3
Back Ext 35/8 x 3
Abs 6 sets

[JeffS]

Tuesday, 10/4/05

Decline 135/6 185/3 225/1 250/6 250/6 230/8
Close Grip (on decline) 225/3 x 3
Side Delt 15/8 x 3
Rear Delt 113/8 x 3
DB Press 50/8 x 3
Pushdown 113/8 x 3
Abs 6 sets

[JeffS]

Deadlifts and my new toy.

Tuesday, 10/11/05

Deadlift 135/6 225/3 315/1 365/1 x 3
Shrugdown 180/8 x 3
Pull Thru 96/8 x 3
Seated Calves 120/12 x 4
Adductors 96/10 x 3
Seated Leg Curl 84/10 x 3
Cable Curl 96/8 x 3
Back Extensions 70/8 x 3
Abs 6 sets

My new toy is my Fred Hatfield "Lift Assist Harness" for increasing the weight that can be handled on back extensions.

This is a velcro band that wraps around the chest with two lifting straps that drape over the shoulders and wrap around a bar. It worked great with an EZ curl bar and (2) 25 pound plates. The only problem I can see is as the diameter of the plates gets larger (using my gym's 45 degree extension bench), the range of motion will get shorter. Elevating the bench should solve that problem if I can do so in a stable fashion.

If you're interested, here's a link:

http://www.drsquat.com/index.cfm?action=viewequipment&equipmentID=4101

[JeffS]

Wednesday, 10/12/05

Decline 45/8 135/6 205/3 225/6
Side Delt band/8 x 3
Rear Delt 108/8 x 3
DB Press 45/8 x 3
Pushdown 108/8 x 3
Back Extension 70/8 80/8 90/8
Abs 6 sets

Lightened up a bit today. Elbow has been bothering me and the affected nerve must extend up to shoulder. Pain in both and general weakness in elbow. Range of motion in shoulder is good and no pain or clicking when rotating it.

Started to move up a bit in weight on back raises using my new harness. Put a thick 45 lb plate under back raise apparatus to increase range of motion. 90 was pretty tough but not impossible, will try 100 for top set next workout.

[JeffS]

Friday, 10/14/05

Deadlift 135/6 225/3 315/1 365/1 x 3
Shrug 315/6 x 3
Shrugdown 200/8 x 3
Pull Thru 108/8 x 3
Adductors 96/10 x 3
Seated Leg Curl 84/8 x 3
Seated Calves 125/12 x 4
Rope Cable Curl 108/8 x 3
Back Ext. 80/8 x 3
Abs 6 sets

This was last workout of a 6 week mini-cycle focusing on deadlift with two DL workouts per week (no squats). I will max next week and see if I've made any improvement.

[JeffS]

Thursday, 10/27/05

Bench 45/8 135/6 205/3 225/6 225/6 205/8
Close Grip 185/6 x 3
Side Delt 15/8 x 3
Rear Delt (pec deck) 96/8 x 3
DB Press 45/8 x 3
Pushdown 96/8 x 3
Abs 6 sets
Back Ext 70/8 x 3

Will pull the delayed max deadlift tomorrow and start a new cycle on Monday.

[JeffS]

Tuesday, 11/1/05

Deadlift 135/6 225/3 275/1 300/6 300/6
Shrug 275/6 x 3
Shrugdown 180/8 x 3
Back Ext 70/8 x 3
Seated Calves 120/12 x 4
Abs 6 sets


Wednesday, 11/2/05

Bench 45/8 135/6 185/3 205/1 230/6 230/6 210/8
Close Grip 185/6 x 3
Side Delt 15/8 x 3
Rear Delt (pec deck) 108/8 x 3
DB Press 45/8 x 3
Pushdown 108/8 x 3
Abs 6 sets

[JeffS]

The malaise is over. Time for a serious cycle.

Friday, 11/11/05

Abs 6 sets
Seated Calves 120/12 x 4
High Pulls 115/3 115/3
Sumo Deadlift 115/6 205/3 295/1 x 15
Pull Thru 96/8 x 3
Hex DB Farmers Walk 20 x 2 laps
Pause Squat 135/6 185/3 205/3 225/3

First squats in two months, groin and knee felt fine. Used Crain suit, straps down for groin and hip support. Good depth.

Farmers Walk was gripping rubber coated hex dumbell by the end and walking around the perimeter of the weight room.

Monday, 11/14/05

Abs 6 sets
Bench 45/8 135/6 185/3 205/1 225/6 225/6 205/8
Close Grip 185/6 x 3
Press 95/6 x 3
Side Delt 15/8 x 3
Rear Delt (pec deck) 96/8 x 3
Pushdown 108/8 x 3

[JeffS]

Tuesday, 11/15/05

Abs 6 sets
Squat 135/6 225/3 275/1 315/3 315/3
Pause Squat 225/3 225/3
Plate Drag 35/10 x 3
Seated Calves 130/12 x 4

Ran out of time. Will do adductors and low back tomorrow.

First decent squat session in about three months, used Crain suit, straps down for all sets. Added light wraps on the worksets. Groin and knee feel pretty good.

[JeffS]

Catchup Day and a little assistance


Abs 6 sets
Back Extensions (45 degree bench) 80/8 x 3
Adductors 96/10 x 3
EZ Curl 80/8 x 3

[JeffS]

Friday, 11/18/05

Bench 45/8 135/6 185/3 205/1 225/1 210/4 x 4
Bench (3 sec. pause) 190/3
Press 100/6 x 3
Side Delt 15/8 x 3
Rear Delt (pec deck) 96/8 x 3
Pushdown 96/8 x 3
Abs 6 sets

[JeffS]

Tuesday, 11/22/05

Seated Calves 140/12 x 4
Sumo DL 135/6 225/3 275/1 315/1 x 12
Abs 6 sets


Friday, 12/2/05

Bench 45/8 135/6 205/3 235/1 215/3 x 4
Pause Bench 205/3
Press 95/6 105/6 115/6
Side Delt 15/8 x 3
Rear Delt 108/8 x 3
Pushdown 108/8 x 3
Abs 6 sets

[JeffS]

Saturday, 12/3/05

Sumo Deadlift 135/6 225/3 275/1 335/1 x 9
Chest Supported Row 168/8 x 3
Seated Calves 140/12 x 4
Back Ext. (45 degree) 70/8 x 3
Hammer Curl 45/6 x 3
Abs 6 sets

[JeffS]

Wednesday, 12/7/05

Light bench assist, fighting a head cold.

Close Grip 45/8 135/6 185/6 x 3
Press 95/6 105/6 115/6
Side Delt 15/8 x 3
Pushdown 108/8 x 3
Abs 6 sets

My 14 year old son joined me for this morning's workout, as he did one day last week. We are trying to get in two in-season workouts per week (he is playing freshman basketball). He is 6 feet tall and weighs 163. I'd like to see him up to a solid 185-190 by next football season.

He did squats, pulldowns, seated row, press, pushdown and curls.

[JeffS]

Wednesday, 12/14/05

Sumo DL 135/6 225/3 275/1 315/3
Chest Supported Row 168/8 x 3
Seated Calves 110/10 x 3
Hammers 40/6 x 3
Abs 6 sets

[JeffS]

Taking a bit of a cue from the Cat Herd and also from the Russians. Going to squat and bench only two days a week and deadlift on the third.

Will do abs and low back all three days but no other assistance.

Friday, 12/16/05

Squat 135/6 225/3 275/2 325/2 x 2
Bench 45/8 135/6 205/2 230/3 x 6
Back Ext (machine) 152/8 x 3
Abs 6 sets

Squats were supposed to be 6 sets of 2 but ankle was bothering me on the walkout and setup. Will cut back on the poundage for next workout.

[JeffS]

Off work last week, got in a good week's worth of workouts.

Monday, 12/26/05

Bench 45/8 135/6 185/3 205/6 205/6 185/8
Close Grip 185/6 x 3
Row 168/6 x 3
Shrugdown 230/6 x 3
Side Raise 15/8 x 3
Rear Raise 108/8 x 3
Hammers 35/8 45/8 45/6
Abs 6 sets

Tuesday, 12/27/05

Squat 135/6 225/3 275/1 295/3
Plate Drag 35/10 x 3
Adductors 108/8 x 3
Back Ext 156/8 x3
Calves 120/10 x 3
Abs 6 sets

Wednesday, 12/28/05

Decline 45/8 135/6 205/3 225/6 225/6 205/8
Close Grip (on decline) 185/6 x 3
Row 168/8 x 3
Shrugdown 230/6 x 3
Side Delt 15/8 x 3
Rear Delt 108/8 x 3
Hammers 40/6 x 3
Abs 6 sets

Thursday, 12/29/05

Deadlift 135/6 185/3 225/1 275/1 295/1 315/1 325/1
Good Morning 135/6 155/6 175/6
Back Ext. 161/8 x 3
Calves 120/10 x 3
Abs 6 sets

Friday, 12/30/05

Decline 135/6 185/3 205/1 230/6 230/6 210/8
Close Grip (on decline) 190/6 x 3
Row 135/6 x 3
Shrugdown 230/6 x 3
Side Delt 15/8 x 3
Rear Delt 108/8 x 3
Hammers 40/6 x 3
Abs 6 sets

[JeffS]

Tried the Cat Herd workout as told by Bobcat!

Friday, 1/6/06

Squat 135/6 225/3 275/3 275/3 275/3
Bench 135/6 185/3 205/1 225/3 225/3 225/3
Deadlift 135/6 225/3 275/3 275/3 275/3
Abs 6 sets

This was tougher than it looks. I started with what I thought were moderate poundages but got pretty good DOMS on Saturday and Sunday.
I'm going to try to go every third or fourth day with this for a while.

Used suit bottoms, straps down but may switch to totally raw as I'm looking at an April raw meet and June state AAU meet, probably equipped.

[JeffS]

Friday, 1/13/06

Squat 135/6 225/3 285/3 285/3 285/3
Bench 45/8 135/6 185/3 205/1 230/3 230/3 230/3
Deadlift 135/6 225/3 285/3 285/3 285/3
Abs 6 sets

Another Cat Herd day. Suit bottoms, straps down, no knee wraps.

[JeffS]

Friday, 1/20/06

Squat 135/6 225/3 245/1 295/3 295/3 295/3
Bench 45/8 135/6 205/3 235/3 235/3 235/3
Deadlift 135/6 225/3 295/3 295/3 295/3
Abs 6 sets

Still using Crain suit, straps down. No knee wraps.

[JeffS]

I'm not afflicted by puny arms but I'm going to give the Mike Mahler four month program a go.

Goals:

Drop 20 pounds (current bodyweight is 261.0)
Post the following raw numbers in a meet:
Squat 400
Bench 300
DL 450

Day 1 - Friday, 1/27/06

Bench 45/8 135/6 185/3 205/1 225/5 225/5/ 225/5
Row 135/5 135/5/ 135/5
Squat 135/6 225/3 275/6 275/6 275/6
Stiff DL 135/6 185/6 185/6 185/6
Press 115/5 115/5
Pullup (gravitron) -84/5 -84/5
Abs 6 sets
Pushups 25
Bwt. Box Squat 25

Like Tom, I find the bottom position start for the bench press wreaks havoc on my shoulders so I'll be doing regular benches. Conditioning sucks, so I'll need to work up to 50 bodyweight squats at end of workout.

[JeffS]

Cycle 1 - Day 2

Sunday, 1/29/06

Dips Bwt/3 x 3
Row 185/3 185/3 185/3
Squat 135/6 225/3 295/3 295/3 295/3
Stiff DL 205/3 205/3 205/3
Press 115/3 135/3 135/3
Pullup (gravitron) -72/3 -72/3
Abs 6 sets
Pushups 25
Bwt. Squat 30

[JeffS]

Taking a detour from the Mahler routine.

Just found out about a powerlifting meet in Hagerstown MD on March 25th (thanks Powerchick). I lifted in one put on by the same meet organizer and sanctioning body (ADAU) last June 25 and had a good time.

ADAU is a raw federation so I'll implement my raw goals of 400 squat, 300 bench and 450 deadlift and implement a six week program of 3x3, all three lifts, three days per week.

First training session will be later this afternoon. I've also changed the title to reflect this emphasis.

[Tom]

Any idea where your 1RMs are at right now?

[zebulondragonslayer]

Hey Jeff,

Good luck at the ADAU meet !!! I think our memberships are still valid since it was in June that we did that meet...... Don't know what the period was though.....

Have Fun !

[JeffS]

Tom, in the June meet (my first totally raw venture) I did 375-285-405
I'd say I should be able to replicate those now. Deadlift goal of 450 might be most ambitious, but I've pulled 460 and 475 in meets before, in a wrestling singlet (I don't use a squat or deadlift suit to pull in, even in equipped meets - too hard to get down to the bar).

Zeb - thanks for the reminder about the ADAU cards. Did you ever get yours in the mail (assuming you signed up on meet day). I don't think I ever got a card from them. I guess I'll have to e-mail Al Siegel.

[zebulondragonslayer]

Hey Jeff,

Yea, I got a piece of yellow paper, not a small card like the AAU has.....
I do not remember if it is still valid or not - or whether, what their year consists of........ I will look when I get home.

[JeffS]

Friday, 2/3/06

Squat 135/6 225/3 255/1 295/3 295/3 295/3
Bench 45/6 135/3 205/1 225/3 225/3 225/3
DL 135/3 225/3 295/1 295/1 295/1
Abs 6 sets

Made one change, I'm only going to do singles for deadlifts. This is the lift, for me, where a form breakdown while doing multiple reps has the most potential for injury. I am concentrating on doing one "perfect rep" per set.

Sunday, 2/5/06

Squat 135/6 225/3 255/1 300/3 300/3 300/3
Bench 45/6 135/3 205/1 230/3 230/3 230/3
DL 135/3 225/3 300/1 300/1 300/1
Abs 6 sets
Back Ext. (machine) 180/8 x 3

[JeffS]

Saturday, 2/11/06

Squat 135/6 225/3 255/1 305/3 305/3 305/3
Bench 45/8 135/4 205/2 235/3 235/3 235/3
DL 135/6 225/3 305/1 305/1 305/1
Abs 6 sets
Back Ext. (machine) 185/8 x 3

[JeffS]

Disappointing workout today. Tweaked my low back/glute tie-in on squat warmups. Bagged the squat worksets and deadlifts. Doesn't seem too bad, stiffens up after sitting while driving or at desk, but I'm taking ibuprofen and will hit with some liniment tonight.

Thursday, 2/16/06

Squat 135/6 225/3 255/1
Bench 45/8 135/4 205/2 240/3 240/3 240/3
DL ******
Abs 6 sets
Back Ext (machine) 185/8 x 4

[JeffS]

Took a while to shake the tweak but I was finally able to get into the gym on Friday and do abs and machine back extensions to loosen up the low back.

Sunday was a full workout.

Sunday, 2/26/05

Squat 45/8 135/3 205/3 255/1 275/1 295/1
Bench 135/6 205/3 225/1 235/1 245/1
DL 135/6 205/3 255/1 275/1 295/1
Abs 6 sets
Back Ext 180/8 x 3

I'm going to roll with the "singles routine" for a bit, concentrating on doing "perfect singles" while progressing 5 pounds per workout for as long as that will go.

[JeffS]

Squat 45/6 135/3 225/1 260/1 280/1 300/1
Bench 45/8 135/6 205/3 230/1 240/1 250/1
Deadlift 135/6 225/3 260/1 280/1 300/1
Abs 6 sets
Back Ext. (machine) 180/8 x 3

Solid workout. Suit bottoms, straps down for squats and deads. Low back just a bit stiff this morning.

[JeffS]

Friday, 3/3/06

Squat 45/8 135/6 225/1 265/1 285/1 305/1
Bench 45/6 135/3 205/1 235/1 245/1 255/1
Deadlift 135/6 225/3 265/1 285/1 305/1
Abs 6 sets
Back Ext. (machine) 180/8 x 3

[JeffS]

Sunday, 3/12/06

Squat 45/8 135/6 225/3 275/1 295/1 315/1
Bench 45/8 135/6 205/3 225/1 245/1 255/1 265/1
DL 135/6 225/3 275/1 295/1 315/1
Seated Calves 100/10 x 3
Back Ext (machine) 192/8 x 3
Abs 6 sets

Had the pleasure of lifting with my son today. He did some squats, trap bar deadlifts, benches and inclines.

He has a football lift-a-thon April 26 and really wants to improve his one rep max for that. He did 135 for 1-1/2 reps today.

[JeffS]

Sunday, 3/12/06

Squat 45/6 135/4 225/2 275/1 295/1 315/1
Bench 45/6 135/3 205/1 245/1 255/1 265/1
DL 135/6 225/3 275/1 295/1 315/1
Seated Calves 100/10 x 3
Back Ext (machine) 192/8 x 3
Hammers 40/6 35/6 30/6 (triple drop)
Abs 6 sets


Thursday, 3/16/06

Squat 45/6 135/4 225/2 255/1 285/1 305/1 325/1
Bench 45/8 135/6 205/3 225/1 250/1 260/1 270/1
DL 135/6 225/3 255/1 285/1 305/1 325/1
Seated Calves 100/10 x 3
Back Ext 192/8 x 3
Hammers 30/10
Abs 6 sets

[JeffS]

Sunday, 3/19/06

Squat 45/6 135/4 225/2 255/1 295/1 315/1 335/1
Bench 45/8 135/6 205/3 225/1 255/1 265/1 275/1
DL 135/6 225/3 295/1 315/1 335/1
Back Ext. 192/8 x 3
Seated Calves 110/10 x 3
Abs 6 sets
Farmers Walk - gripping hex dumbell by the end 15/one lap 20/one lap

Good workout. Explosive on squats and deads. All bench worksets done with a pause. Approaching the 286 single that I did in a meet last June, albeit with a thumbless grip where that was done thumbs wrapped.

Total distance walked on farmers walk was about 150 feet. Forearms were fried after the second set.

[JeffS]

Friday, 3/24/06

Squat 45/6 135/4 225/2 275/1 305/1 325/1 345/1
Bench 45/8 135/6 205/3 225/1 260/1 270/1 280/1
DL 135/6 225/3 275/1 305/1 325/1 345/1
Low Back (machine) 192/8 x 3
Seated Calves 110/10 x 3
Abs 6 sets


Sunday, 3/26/06

Squat 45/8 135/6 225/3 275/1 315/1 335/1 355/1
Bench 45/8 135/6 205/3 225/1 265/1 275/1 285/1
DL 135/6 225/3 275/1 315/1 335/1 355/1
Back Ext 204/8 x 3
Seated Calves 120/10 x 3
Abs 6 sets
Hex DB Farmers Walk 20/2 laps

All squats and deads are with Crain suit, straps down. Bench is raw.

Had the pleasure again of working out with my son. He came up to the weight room after some basketball and did squats, his form was much improved, trying to get him to concentrate on forcing his knees out and sitting back, but his depth was pretty good. Also bench, close grip bench and trap bar deadlifts. Then he was back to the gym for more basketball and to work on his dunk.

[JeffS]

Been a rough couple of weeks training wise. Had an out of town funeral and five day business trip that killed my workouts. Left elbow and bicep tendon have also been bothering me, maybe the time off helped.

Thursday, 4/13/06

Bench 45/8 135/6 205/3 225/6 225/6 205/8
Close Grip 185/6 x 3
Side Delt Band/8 x 3
Rear Delt 96/8 x 3
Pushdown 89/6 x 3
EZ Curl 30/6 40/6 40/6
Abs 6 sets

[JeffS]

Friday, 4/14/06

Squat 135/6 205/3 255/1 275/1 295/1
Pause Squat 205/3 205/3
Plate Drag 35/10 x 3
Seated Calves 120/10 x 3
Good Mornings 135/6 185/6 185/6
Abs 6 sets

[JeffS]

Monday, 4/17/06

Squat 135/6 205/3 255/1 285/5 285/5
Pause Squat 235/3 235/3
Leg Curl 50/10 x 3
Seated Calves 90/10 x 3
EZ Curl 40/6 x 3
Abs 6 sets

Trained at a different gym tonight, an Olympus Gym. My son was having basketball practice there so I asked if I could get a workout in while waiting and the desk guy said no problem (and no charge, sweet).

Starting back on the Rick Gaugler routine I used when I came back to powerlifting three years ago. It's a sixteen week cycle, broken up into four, four-week waves. For squat and deads you go up 20 pounds per week for four weeks, then in week five you start the next wave 20 pounds higher than the starting weight for week 1. Bench is the same but jumps are only 10 pounds. It's a good long term linear progression routine with built in backoff weeks.

My goals are triples with 405 for squat and dead and 300 for bench.
I'm squatting with Crain suit, straps down and wraps. Pause squats are done without wraps and should give me a decent gauge of where my raw squat is, sans suit. Deadlift and bench will be completely raw.

At this point I'm shooting for an August 26th ADAU (raw) meet in Hagerstown, Maryland.

The EZ curls are stretching out my elbow and bicep tendon problem. I have more flexibility in the elbow today and minimal pain in the bicep tendon.

[JeffS]

Thursday, 4/20/06

Bench 45/8 135/6 205/3 225/1 240/3 240/3 240/3
2 Board Press 240/3 240/3 240/3
Decline Press 135/6 205/3 240/3 240/3 240/3
Abs 6 sets

[JeffS]

Friday, 4/28/06

Squat 135/6 205/3 255/1 275/1 295/1
Bench 45/8 135/6 205/3 225/1 235/1 245/1
DL 135/6 205/3 255/1 275/1 295/1
Calves 120/10 x 3
Abs 6 sets


Sunday, 4/30/06

Squat 135/6 205/3 235/1 265/1 285/1 305/1
Bench 45/8 135/6 205/3 235/1 245/1 255/1
DL 135/6 205/3 265/1 285/1 305/1
Calves 120/10 x 3
Abs 6 sets

[JeffS]

Thursday, 5/4/06

Manta Ray Squat 135/6 225/3 275/1 295/1 315/1
Calf Raise 120/10 x 3
Abs 3 sets

Was able to squeeze in a 30 minute workout between dropping off/picking up my son from soccer practice.

Manta ray squats were very humbling - see my post under Exercise and Fitness

[JeffS]

Tuesday, 5/16/06

Manta Ray Squat 135/6 205/3 235/1 255/1 275/1
Bench 45/8 135/6 205/3 225/1 235/1 245/1
Seated Calves 120/10 x 4
Abs 6 sets
EZ Bar Preacher Curls 40/6 50/6 50/6 50/6

Squats were done naked - no suit or wraps. Still rehabbing elbow/bicep/forearm area - thus the ez curls. Range of motion is much better, pain is less but very weak.

[JeffS]

Monday, 5/22/06

Squat 135/6 225/3 275/1 295/1 315/1
Bench 45/8 135/6 225/1 235/1 245/1/ 255/1
DL 135/6 225/3 275/1 295/1 315/1
Leg Curl 3x8
Seated Calves 100/10 x 4
Abs 6 sets

Regular squats - out of town and did not bring my manta ray. Wraps only on worksets.

[JeffS]

Thursday, 6/1/06

Squat 135/6 225/3 275/1 315/3
Pause Squat 225/5 225/5
Good Morning 135/5 185/5
Seated Calves 120/12 x 3
Abs 6 sets

Squat workset was wraps only. Warmup sets and paused squats, naked.
Lifted this workout from post by board member, Mikey. I like his variation of reps over a course of four weeks from top set of 3, to 5, 1 and 2 in subsequent weeks. That looks a lot like the Bigger, Faster, Stronger program implemented in many high schools.

The only changes I will make will be to substitute close grip benches for dips on bench day - my shoulders and elbows no longer like dips and substitute stiff leg dl/romanian dl for behind the back deads on deadlift day.

[guitarfreak]

I'll definitely be keeping a close watch on your progress as I may switch to something like this after my current cycle.

[JeffS]

Thanks, GF.

"Progress" might be a bit of an overstatement, I'm hoping to get back on a regular, consistent schedule of three workouts per week.

I feel very awkward squatting raw and might go back to my single ply suit, straps down. If so the squat numbers might jump a bit, at first.

I actually prefer squatting with the suit, sans wraps versus squatting with wraps, sans suit. When I was squatting well, with the suit, I never added wraps until the sets got above 405.

[JeffS]

Monday, 6/5/06

Bench 45/8 135/6 205/3 225/1 245/3
Close Grip Board Press 185/6 x 4
Behind Neck Press 65/6 x 2
Cable Curl 60/6 x 3
Abs 6 sets

[JeffS]

Tuesday, 6/6/06

Deadlift (sumo) 135/6 225/3 275/1 315/3
Stiff Legs 225/5 x 2
High Pulls 95/5 x 2
Chest Supported Row 132/5 x 2
Abs 6 sets

I do not like doing reps for deadlifts at all, I always feel that I am opening myself up to a back injury due to poor form on successive reps. Therefore, I will modify my training to singles for the prosribed numbers of reps - next week, for example, five singles rather than a top set of five.

[JeffS]

Sunday, 6/11/06

Bench 45/8 135/6 205/3 225/1 245/5
Close Grip 195/6 x 4
Behind Neck Press 85/6 x 2
Cable Curl 65/6 x 3
Abs 6 sets

[JeffS]

Wednesday, 6/14/06

Abs 6 sets
Seated Calves 120/12 x 3
Good Mornings 135/5 185/5

Glute/low back tie-in was a bit tweaked this morning so I ditched the squats and pause squats.

[JeffS]

Tuesday, 6/20/06
Bwt. 260.6

Bench 45/8 135/6 205/1 225/1 255/1 275/1 285/1
Close Grip 205/6 x 4
Behind Neck Press 80/6 x 2
Cable Curl 72/6 x 3
Abs 6 sets

Experimented with a change to my bench stroke today. Went back to a way I used to bench - the j-stroke (pushing back over the eyes) rather than using more arch and pushing straight up. Entailed getting my butt out to the end of the bench.

Change was inspired by the Ken Fantano article and discussion on this board.

Also slowly re-introducing some direct shoulder pressing in the form of behind the neck presses - so far no shoulder pain.

Downside to the j-stroke is that I will require a spotter/handoff on heavier attempts to get bar out to me and to insure proper racking. With other style I could confidently break the bar from racks and return it.

[JeffS]

Friday, 6/23/06

Deadlift 135/6 225/3 275/1 295/5
Stiff Leg 225/5 225/5
Power Clean 95/5 105/5
Chest Supported Row 144/5 144/5
Abs 6 sets

[JeffS]

Wednesday, 6/28/06

Bench 45/8 135/6 205/3 225/1 245/6
Close Grip 210/6 x 4
Behind Neck Press 95/6 95/6
Cable Curl 89/6 x 3
Abs 6 sets

Knock on wood, the tweak in my left bicep seems to have healed. I now have full extension and full flexion without any pain or discomfort. Now it's a matter of slowly re-building the strength. The true test will be if I can hammer curl the same weight dumbells with both arms.

Also, the behind the neck presses, while still light, are treating my shoulders well so far. Caution will be exercised there as well.

[JeffS]

Friday, 6/30/06

Manta Ray Squat 135/6 225/3 275/1 295/1 315/1 335/1
Manta Ray Pause Squat 225/3 225/3
Good Morning 185/5 185/5
Seated Calves 120/12 x 3
Abs 6 sets

All squats were done with Crain suit, straps down, no wraps. Pause squats were one set narrow stance and one set ultra-wide.

[Gogiants]

Keep up the good work outs!

[JeffS]

Thanks, I think I'm getting back into a regular rhythm now. I hope!

[JeffS]

Saturday, 7/1/06

Bench 45/8 135/6 205/3 225/1 255/3
Close Grip 215/6 x 4
Behind Neck Press 95/6 105/6
Preacher EZ Curl 70/6 80/6 80/6
Abs 6 sets


Sunday, 7/2/06

Deadlift 135/6 225/3 275/1 295/1 345/1 365/1 385/1
Power Clean 115/5 115/5
Stiff DL 235/5 x 2
Chest Supported Row 149/5 x 2
Abs 6 sets

[JeffS]

Tuesday, 7/4/06

Bench 45/8 135/6 205/3 225/1 255/5
Close Grip 215/6 x 4
Behind Neck Press 96/6 105/6
Cable Curl 84/6 96/6 108/6
Abs 6 sets

That's the strongest my left bicep has felt in quite a while. I'm ready to go back to some hammer curls, starting light.

[JeffS]

Friday, 7/7/06

Manta Ray Squat 135/6 225/3 275/1 315/1 335/2
Manta Ray Pause Squat 235/3 235/3
Good Morning 205/5 205/5
Seated Calves 130/12 x 3
Abs 6 sets
Power Clean 120/3


Sunday, 7/9/06

Bench 45/8 135/ 205/3 225/1 255/1 275/1 290/1 300/1
Close Grip Bench 220/6 x 4
Behind Neck Press 105/6 115/6
Straight Bar Curl 95/6 95/5 95/5
Abs 6 sets

Bench was raw and paused, first time I've done 300 in quite some time.
Also, been a long time since I've done straight bar curls as I had elbow and bicep tendon issues. These were hard but good.

[JeffS]

Had a good weekend of training.

Picked up a 300 lb. olympic set, weight tree and olympic curl bar for a good price from Craigslist. So, in the future I'll be doing my deadlift workouts in my garage gym which on Friday I dubbed "The Sweatbox", in the winter it will be the "Icebox".

I'd like to add a good bench so I could do three out of four workouts in the garage and would only have to go to the gym for squats. But, I don't really have room for a bench, so for now it will be deads only at home unless I make a couple of boxes to support the weight and do modified floor presses, still thinking about that
.
Still need to pick up a few more plates, at least 2-4 45's.

Friday, 7/14/06

Deadlift 135/6 205/3 255/1 275/1 300/5
Stiff Leg DL 235/5 235/5
Row 135/5 135/5
Hang Clean 115/5 115/5
Abs 6 sets

Saturday, 7/15/06

Bench 45/8 135/6 205/3 255/1 280/1 300/2
Close Grip 225/6 x 4
Behind Neck Press 110/6 120/6
Straight Bar Curl 95/6 95/6
Abs 6 sets

Bench was done raw, with pauses. Straight bar curls - I was one of those guys who I hate, curling in the squat rack. It's easy to be lazy!

Sunday, 7/16/06

Manta Ray Squat 135/6 225/3 275/1 305/3
Manta Ray Pause Squat 235/3 (narrow) 235/3 (ultra wide)
Good Morning 205/5 205/5
Seated Calves 130/12 x 3
Abs 6 sets

[JeffS]

Tuesday, 7/18/06

Deadlift 135/6 185/3 225/3 295/1 315/1 340/3
Stiff Leg DL 245/5 245/5
Row 145/5 145/5
Hang Clean 120/3 120/3
Abs 6 sets

[JeffS]

Took a couple of vacation days, last Friday and yesterday. The time off was good for relaxation and getting in some good workouts!

Saturday, 7/22/06

Bench 45/8 135/6 205/3 255/1 275/3
Close Grip 225/6 x 4
Behind Neck Press 115/6 115/6
Hammer Curl 25/6 35/6 35/6
Abs 6 sets


Sunday, 7/23/06

Manta Ray Squat 135/6 225/3 275/1 305/5
Manta Ray Pause Squat 235/3 (narrow) 235/5 (wide)
Good Morning 225/5 225/5
Seated Calves 130/12 x 3
Abs 6 sets


Monday, 7/24/06

Decline Bench 45/8 135/6 205/3 255/1 275/5
Decline Close Grip 230/6 x 4
Behind Neck Press 115/6 115/6
Hammer Curl 35/6 x 3
Abs 6 sets

[JeffS]

Thursday, 7/27/06

Deadlift 135/6 225/3 275/1 315/1 330/5
Stiff Leg DL 245/5 245/5
Chest Supported Row 156/5 156/5
Power Clean 125/3 125/3
Back Raise (machine) 204/8 x 3
Abs 6 sets

[JeffS]

Friday, 7/28/06

Bench 45/8 135/6 205/3 255/1 275/1 305/1 315/1
Close Grip 235/6 x 4
DB Press 45/6 45/6
Hammer Curl 40/6 x 3
Abs 6 sets

Good single session. My intention was to top out at 305 but that felt so easy I went to 315. First time I've benched 315 in quite a while.

[Gogiants]

My intention was to top out at 305 but that felt so easy I went to 315. First time I've benched 315 in quite a while.

Excellent work Jeff!

[JeffS]

Banged out two workouts in a 12 hour span - am I crazy? Perhaps!
Drawing inspiration from the meet I worked on Saturday.

Monday, 7/31/06 (8:00 pm)

Manta Ray Squat 135/6 225/3 275/1 315/1 345/1 355/1
Manta Ray Pause Squat 245/3 245/3
Good Morning 225/5 225/5
Seated Calves 130/12 x 4
Back Raises (machine) 204/8 x 3
Abs 6 sets

All squats were Crain suit, straps down. No wraps.


Tuesday, 8/1/06 (7:30 am)

Bench 45/8 135/6 225/3 275/1 305/2
Close Grip Bench 235/6 x 4
Behind Neck Press 115/6 115/6
Hammer Curl 45/6 x 3
Back Raise (machine) 216/8 x 3
Abs 6 sets

Bench was completely raw - not even wrist wraps.

[JeffS]

Friday, 8/4/06

Deadlift 135/6 225/3 315/1 335/1 365/1 395/1
Stiff Leg DL 245/5 245/5
Chest Supported Row 168/8 168/5
Power Clean 115/3 115/3
Back Ext. (machine) 221/8 x 3
Abs 6 sets

Sunday, 8/6/06

Bench 45/8 135/6 205/3 225/1 255/1 280/3
Close Grip 210/6 x 4
Behind Neck Press 120/6 120/6
Hammers 45/6 x 3
Back Raise (machine) 228/8 x 3
Abs 6 sets

[JeffS]

Tuesday, 8/8/06

Bench 45/8 135/6 205/3 225/1 255/1 280/5
Close Grip 215/6 x 4
DB Press 50/6 50/6
Hammers 45/6 x 3
Back Raise (machine) 228/8 x 3
Abs 6 sets

Workset was fairly easy and fast. Paused the first rep, touch and go for the next four. Last rep slowed a bit near lockout.

Knock on wood, raw bench is going pretty well right now. No shoulder or elbow issues. I'd like to be at 350 or so by the end of the year raw.

[JeffS]

Friday, 8/11/06

Deadlift 135/6 225/3 275/1 295/1 315/1 335/2
Stiff Leg 245/5 245/5
Chest Supported Row 168/5 168/5
Back Ext. (machine) 228/8 x 3
Abs 6 sets


Sunday, 8/13/06

Bench 45/8 135/6 205/3 225/1 255/3
Close Grip 205/6 x 4
DB Press 45/6 45/6
Hammers 40/6 x 3
Abs 6 sets

[JeffS]

Friday, 8/18/06

Manta Ray Squat 135/6 225/3 275/1 315/1 345/2
Manta Ray Pause Squat 225/3 225/3
Seated Calves 120/12 x 3
Abs 6 sets

Squats were Crain suit, straps down, no wraps. Next cycle I'm going to power squats and wraps. Time to start pushing the weights up.


Sunday, 8/20/06

Bench 45/8 135/6 205/3 225/1 255/1 285/3
Close Grip 215/6 x 4
Press 95/6 105/6
EZ Curl 90/5 95/4 100/3 105/2 110/1
Abs 6 sets

Triple at 285 wasn't too bad, paused the first and third rep. Next workout at workset of 5 at 285 will be a test.

[JeffS]

Tuesday, 8/22/06

Sumo Deadlift 135/6 225/3 275/1 295/1 315/3
Conventional Stiff Leg 225/5 225/5
Chest Supported Row 168/5 168/5
Back Ext. (machine) 228/8 x 3
Abs 6 sets


Wednesday, 8/23/06

Bench 45/8 135/6 205/3 225/1 255/1 285/5
Close Grip 205/6 x 4
Press 95/6 105/6
EZ Curl 90/5 95/4 100/3 105/2 110/1
Abs 6 sets

Bench workset at 5 wasn't too bad, first and fifth reps were paused, fifth slowed a bit on the ascent but didn't stick.

[JeffS]

Friday, 8/25/06

Squat 135/6 225/3 275/1 295/1 315/3
Pause Squat 225/3 225/3
Good Morning 185/5 205/5
Seated Calves 130/12 x 3
Back Ext. (machine) 233/8 x 3
Abs 6 sets

Squats were Crain suit, straps down. Light wraps on workset.

[JeffS]

Had a forced week off last week as my gym was closed for it's annual cleaning and maintenance.

Saturday, 9/2/06

Bench 45/8 135/6 205/3 225/1 255/5
Close Grip 205/6 x 4
Press 95/6 105/6
EZ Curl 90/5 95/4 100/3 105/2 110/1
Back Raise (machine) 228/8 x 3
Abs 6 sets


Monday, 9/4/06

Sumo Deadlift 135/6 225/3 275/1 295/1 315/5
Conventional Stiff Leg DL 225/5 225/5
Chest Supported Row 180/5 180/5
Back Raise (machine) 233/8 x 3
Abs 6 sets

[JeffS]

Wednesday, 9/6/06

Bench 45/8 135/6 205/3 225/1 255/1 285/3
Close Grip 205/6 x 4
Press 105/6 115/6
EZ Curl 100/5/ 105/4 110/3 115/2 120/1
Abs 6 sets

Good workout, triple was very easy. Next workout will be same weight for 5, then a single at 320ish the following bench workout.

[JeffS]

Friday, 9/8/06

Right knee was stiff so I bagged the planned squat workout and benched.

Bench 45/8 135/6 205/3 225/1 255/1 285/4
Close Grip 205/6 x 4
Press 110/6 120/6
Abs 6 sets

Didn't have a spotter so I did not go for a fifth rep on the bench, but probably would have gotten it if I had.

[JeffS]

Knee still stiff but a little better so I did a light squat workout.

Thursday, 9/14/06

Manta Ray Squat 135/6 225/3 275/1 295/1 315/3
Manta Ray Pause Squat 225/3 225/3
Good Morning 185/5 185/5
Seated Calves 110/12 x 3
Back Ext. (machine) 228/8 x 3


Friday, 9/15/06

Again, no competent spotter available in the gym, so no attempt at 5th rep.

Bench 45/8 135/6 205/3 225/1 255/1 285/4
Pushdown 96/6 x 4
Press 115/6 125/6
EZ Curl 100/5 105/4 110/3 115/2 120/1
Abs 6 sets
Back Ext. (machine) 228/8 x 3

Subbed pushdowns for close grips as I was in a hurry today - about 15 seconds rest between sets.

[JeffS]

Tuesday, 9/19/06

Sumo Deadlift 135/6 225/3 275/1 295/1 315/1 335/1 365/1
Stiff Leg (conventional) 245/5 245/5
Chest Supported Row 180/5 180/5
Back Extension (machine) 233/8 x 3
Abs 6 sets

Good workout, knee still a bit stiff but didn't impact sumo pulls. Thinking about experimenting with knee wraps next session - as the sumo pull really is a squat with the weight held in the hands.

[JeffS]

Tuesday, 9/26/06

Bench 45/8 135/6 205/3 225/1 255/1 275/1 300/1
Close Grip 205/6 x 4
Press 115/6 125/6
EZ Curl 100/5 105/4 110/3 115/2 120/1
Abs 6 sets

[JeffS]

Wednesday, 10/4/06

Deadlift (sumo) 135/6 225/3 285/1 315/1 335/1 365/2
Stiff Leg DL (conv) 245/6 245/5
Chest Supported Row 185/5 185/5
Back Extension (machine) 240/8 x 3
Abs 6 sets

[zebulondragonslayer]

Jeff,

Hope all is well ! Noticed your log has not been updated for a month. I hope you have not incurred an injury !

[aspenback]

Its better to work on simple exercise like jogging and stretching which helps you to keep fit and healthy.