Thursday, I added another lifter to the morning group. This would be a challenge for both of as he doesn't have the use of his legs. Interestingly enough, this lifter has a great sense of humor and doesn't seem to be bothered by his situation. He is actually married to one of the female lifters who has been with us for a month now. He had two concerns. 1, he didn't want to take anything away form her as far as coaching and attention and 2, he didn't want to be a bother or in the way. I told him, like his wife, these are the training times. Show up, don't get in the way and be prepared to bust some ass. And well, he did.
He declined with use yesterday. Fellow weighs roughly 155-160. He declined 225x6, 245x6 and then 225x8. I would imagine in short order, he'll be doing 275+ for reps. I was very please as was he.
I have been fortunate enough to have judged many, many meets where I've seen lifters like this compete so while I have never coached a lifter with any issue like this, we both have an idea of what to do come time to bench. We are both excited at the prospect of him being able to do something competitive sports wise for the first time in his life.
I'll keep you posted. This will be an interesting process.
Friday, February 27, 2009
Thursday, February 26, 2009
Week 14 squat, aux & declines
My right leg, this time, has the groin/ham issue. So, I went very light.
Hammer seated leg curl: 45x15
Plate loaded leg extension: 75x15x2
Seated toe raise: 70x15
Close stance: 55x5
medium stance: 55x5
Comp stance: 55x5
145x3x2
235x2x2
325x2x3-that was it. It got worse with each set of the 325 and I opted to stop
Seated toe raise
70x15x3
That was it
Straight-arm pull down
50x15
70x12x2
80x12x2
Hammer shrug
90x20x2
115x20
140x20
Over head cable side crunch
100x15x5
Cable side bend
100x15x3
Donkey calf raise
90x15x5
I did a couple of clean and presses with the 12" log at roughly 155 lbs. Just babying the leg for this week.
that was it
Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Declines-arched
45x25
95x15
135x8
225x5
315x3
405x3
495x1
545x5-missed 6th right at the top, all 3 sets
505x7-missed 8th at the top as well. I could feel if I got just a little high coming up, I couldn't control the weight so the injury is better but, not 100% just yet.
Hopefully, a good session for tomorrow. Up early by 4:45 am.
Week 14 squat, aux & declines
My right leg, this time, has the groin/ham issue. So, I went very light.
Hammer seated leg curl: 45x15
Plate loaded leg extension: 75x15x2
Seated toe raise: 70x15
Close stance: 55x5
medium stance: 55x5
Comp stance: 55x5
145x3x2
235x2x2
325x2x3-that was it. It got worse with each set of the 325 and I opted to stop
Seated toe raise
70x15x3
That was it
Straight-arm pull down
50x15
70x12x2
80x12x2
Hammer shrug
90x20x2
115x20
140x20
Over head cable side crunch
100x15x5
Cable side bend
100x15x3
Donkey calf raise
90x15x5
I did a couple of clean and presses with the 12" log at roughly 155 lbs. Just babying the leg for this week.
that was it
Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Declines-arched
45x25
95x15
135x8
225x5
315x3
405x3
495x1
545x5-missed 6th right at the top, all 3 sets
505x7-missed 8th at the top as well. I could feel if I got just a little high coming up, I couldn't control the weight so the injury is better but, not 100% just yet.
Week 14 bench press
Side raise: 5x15, 8x15
Hammer curl: 10x15, 15x15
Side band rotator: 2x15
Pull down: 100x15, 120x15
Bench
45x25
95x15
135x8
185x5
225x3
275x3
315x1
365x1
390x6
395x5-miscommunicaton and the weight got grabbed a couple of times at the top so I opted to rack it.
395x6
365x8
A little better that it has been the last few weeks. Left shoulder and bicep are still tight but, seem to be improving.
Hammer iso row
360x12
380x12
400x12
Rear delt on hammer machine
50x12
70x12
80x12
Hammer curl
25x12
40x8
50x8
That was it, out of time.
Monday, February 23, 2009
Proud of a young trainee
This weekend was Andy's first full powerlifting meet. A little about Andy. He's 25 and works full time and has been a great addition to the group of lifters I train with in the mornings. I met Andy via Myspace. He contacted me about some questions regarding lifting and we stayed in touch here and there. A little over a year ago, he contacted me and asked if I could look at his form. I told him to come by my gym and we'd take a look. Andy was a college student when I met him so, during the training session, I asked about school. He had to drop out he told me and we then discussed why. His mother had cancer and it was in the advnaced stages. This woman had it twice before and went in to remission both times but, unfortunately and sadly, this time there would be no remission.
I can tell you several stories about meetings and discussions like this one and how I feel like God puts us in these situations and gives us a chance to help someone out. For Andy, it was just him and his Mother so, life was a big adjustment. I asked Andy that Saturday he came to the gym to join the group and it wasn't long before he was making progress. I got an e-mail early one morning when Andy failed to make it to a session that his mother had passed. I went to the visitation because that's what team mate's do, they support one another and I knew that it was a time to support someone in need. Andy introduced me to family and I sat and watched a DVD about his Mother's life and while doing so, Andy talked me through everything and told me about times when he was little and that his Mother knew about the group and me being his lifting coach.
Fast forward now to a little over a year later and Andy competed in his first full powerlifting meet. This day would be a challenge beyond the norm as it was a much bigger meet than anticipated and would be an all day affair. Andy went 7-9 squatting 605, bench pressing 465 and deadlifting 505. The missed lifts were very close so we were very true on our game plan. Andy had great composure all day long and dug deep for a couple of those lifts. I know in my heart that Andy's mother was watching him. I know she, like myself, had to be very proud.
Again, God leads us in ways I can't explain. I'm greatful for Andy. He's become such a big help in the gym in the evenings and gladly does so. He's an integral part of the group as well. I'm not sure who or who doesn't beleive in the metaphysical but, I truly beleive Andy was brought to me for a reason, reasons for us both. Sure, I was glad to help him but, I have recieved way more than I have given.
Andy is trying to get into law enforcement and honored me by asking me to be a reference. So, any of you that pray, please pray that if this is what Andy is to do, that he does well. Me, well, I'm just a proud coach. Congrats Andy!
I can tell you several stories about meetings and discussions like this one and how I feel like God puts us in these situations and gives us a chance to help someone out. For Andy, it was just him and his Mother so, life was a big adjustment. I asked Andy that Saturday he came to the gym to join the group and it wasn't long before he was making progress. I got an e-mail early one morning when Andy failed to make it to a session that his mother had passed. I went to the visitation because that's what team mate's do, they support one another and I knew that it was a time to support someone in need. Andy introduced me to family and I sat and watched a DVD about his Mother's life and while doing so, Andy talked me through everything and told me about times when he was little and that his Mother knew about the group and me being his lifting coach.
Fast forward now to a little over a year later and Andy competed in his first full powerlifting meet. This day would be a challenge beyond the norm as it was a much bigger meet than anticipated and would be an all day affair. Andy went 7-9 squatting 605, bench pressing 465 and deadlifting 505. The missed lifts were very close so we were very true on our game plan. Andy had great composure all day long and dug deep for a couple of those lifts. I know in my heart that Andy's mother was watching him. I know she, like myself, had to be very proud.
Again, God leads us in ways I can't explain. I'm greatful for Andy. He's become such a big help in the gym in the evenings and gladly does so. He's an integral part of the group as well. I'm not sure who or who doesn't beleive in the metaphysical but, I truly beleive Andy was brought to me for a reason, reasons for us both. Sure, I was glad to help him but, I have recieved way more than I have given.
Andy is trying to get into law enforcement and honored me by asking me to be a reference. So, any of you that pray, please pray that if this is what Andy is to do, that he does well. Me, well, I'm just a proud coach. Congrats Andy!
Friday, February 20, 2009
Week 13 Deadlift
Leg press: 90x15-I'm tender in the right ham/groin from squats. Doing this was painful.
Hammer seated leg curl: 45x15
Leg extension-pin select: 50x25
Deadlift from the top-straps only, belt or geat
135x5
225x3
315x3
405x3
495x3
585x2
605x3x2
Stiff leg from the top
405x8
455x8-this was brutal
Prone leg curl
150x6
170x6
190x6
I was out of time
Week 13 Declines
Flat back day
Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Side band rotator: 15
Decline-pinky on ring
45x25
95x15
135x8
225x5
315x3
405x2
500x6
510x6
520x6
495x8
All sets pretty decent and easy
Seated chest supported row
180x12x3
Thursday, February 19, 2009
Week 13 Aux
Straight-arm pull down
50x15
70x12x4
Face pull 70x12x5
hammer shrug
90x20x5
Hammer shrug down
180x12x2
230x12x3
Over head cable side crunch
100x15x2
115x15x3
Cable side bend
115x15x2
Seated toe rasie
45x15x2
Donkey calf raise
90x15x2
That was it
50x15
70x12x4
Face pull 70x12x5
hammer shrug
90x20x5
Hammer shrug down
180x12x2
230x12x3
Over head cable side crunch
100x15x2
115x15x3
Cable side bend
115x15x2
Seated toe rasie
45x15x2
Donkey calf raise
90x15x2
That was it
Week 13 squat day
Plate loaded leg extension: 50x25
hammer seated leg curl: 45x15
Seated toe raise: 90x15
Tibia: 40x15
Squats
Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2
added loose belt
325x2
415x2
505x2
595x2x2-after the last rep, I felt the right groin tighten up.
Wrapped with 2 meter wraps just snug 595x2
Close stance 325x1-I stopped, the groin was tighter and I didn't want to chance it.
Hammer seated leg curl 80x12x3
Seated toe raise 90x15x3
Tibia 40x20x3
That was it
I am frustrated that I feel like I make a little progress and then an injury happens. Probably time to back off a little. I pushed myself hard in 2008 and competed many more times than usual and my body is still paying for it.
hammer seated leg curl: 45x15
Seated toe raise: 90x15
Tibia: 40x15
Squats
Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2
added loose belt
325x2
415x2
505x2
595x2x2-after the last rep, I felt the right groin tighten up.
Wrapped with 2 meter wraps just snug 595x2
Close stance 325x1-I stopped, the groin was tighter and I didn't want to chance it.
Hammer seated leg curl 80x12x3
Seated toe raise 90x15x3
Tibia 40x20x3
That was it
I am frustrated that I feel like I make a little progress and then an injury happens. Probably time to back off a little. I pushed myself hard in 2008 and competed many more times than usual and my body is still paying for it.
Monday, February 16, 2009
Week 13 bench press
Side raise: 5x15, 10x15
hammer curl: 10x15, 15x15
Side band rotator: 2x15
Pull down: 100x15
Standing press: 45x8
Bench
45x25
95x15
135x8
185x5
225x3
275x3
315x1
365x1
405x3-missed 4th. First 3 reps were with power and then the left sholder goes away. So, I knew I had to lighten it up. The shoulder/bicep injury just won't let me get more reps right now. 385x6
390x6
365x8
hammer iso row
270x12
360x12x2
Rear delt on pec dec
90x12
100x12x2
Seated side raise
5x30x3
Dumbbell front raise
15x12
20x12
25x12
Side cable rotator
10x12
15x12
20x12
Hammer curl
25x12
35x8
50x8
60x8
Barbell curl Power sports style trying to work on using my traps
60x3
70x3
80x3
90x3
100x3
Hammer preacher curl
50x8
75x8
100x8
Barbell curl-normal
100x8
Hammer shrug
270x12x3-static hold
Over head cable side crunch
100x15
105x15
110x15
115x15-then some guy camped out on doing cable crossover for 30 minutes...
Seated crunch machine
85x20
90x20
95x20
100x20
105x12
Seated pulley Level 10-3x20, that's the highest level the machine goes
that was it
hammer curl: 10x15, 15x15
Side band rotator: 2x15
Pull down: 100x15
Standing press: 45x8
Bench
45x25
95x15
135x8
185x5
225x3
275x3
315x1
365x1
405x3-missed 4th. First 3 reps were with power and then the left sholder goes away. So, I knew I had to lighten it up. The shoulder/bicep injury just won't let me get more reps right now. 385x6
390x6
365x8
hammer iso row
270x12
360x12x2
Rear delt on pec dec
90x12
100x12x2
Seated side raise
5x30x3
Dumbbell front raise
15x12
20x12
25x12
Side cable rotator
10x12
15x12
20x12
Hammer curl
25x12
35x8
50x8
60x8
Barbell curl Power sports style trying to work on using my traps
60x3
70x3
80x3
90x3
100x3
Hammer preacher curl
50x8
75x8
100x8
Barbell curl-normal
100x8
Hammer shrug
270x12x3-static hold
Over head cable side crunch
100x15
105x15
110x15
115x15-then some guy camped out on doing cable crossover for 30 minutes...
Seated crunch machine
85x20
90x20
95x20
100x20
105x12
Seated pulley Level 10-3x20, that's the highest level the machine goes
that was it
Last Friday, Saturday and Sunday
Very busy days and to be honest, I was tired.
My food and supplements suffered as well. Long story short, I fell short and wasn't near disciplined enough.
I did have a good training session Friday but, a very busy days with work and then came home and was shot. I had all these notoins and ideas of things to get done and by 8 pm, I was alseep. I got up early Saturday as I had a 6am and then 2 at 7 am. After they were done, I did a little aux type work and then upstairs for a few chores and a little computer time. I had a group of lifters coming from Cookville for me to work with them squatting and form issues assocaited with using a monolift. They were to arrive at 1 pm but, as luck would have it, 1:30 seemed to be the arrival time and then another half hour for stretching and using heat, etc. About 4:15 was the finish time and great thing, is this time they paid me...anyway, Bec got home...my girl friend...and I had to go to work and check on a few things. It was Valentine and nothing says romance like going to work. At any rate, Bec took her camera and I got to walk her around in some places not many get to see and she got some shots that really seemed to make her happy. We had dinner and both of us, after very long days and full week, went to bed early.
Sunday, I was up early and got a few things done and Bec and I had our traditional Sunday breakfast out. From there, I went to see my Mother. She's back in the hospital and I am not sure when she will get to go home. I spent about 2.5 hors with her and when she got to the point of dozing off, I said for her to rest and that I'd be going. I won't go into detail about the struggles I have from within where my mother is concerned but, she was seemingly in good spirits and ate very well while I was there. I would say it was a good visit.
I am e home and Bec and I went to a much nicer place to eat than the night before and had a very nice meal for Valentine's Day. So, it was a good weekend. I didn't get near what I wanted to done but, there was alot that did get done and qulaity time spent with my Mother and Rebecca. I was to bed early again as the training week starts early. I'm off for President's day so, I'll hopefully get a few things done I couldn't or didn't get to over the weekend.
My food and supplements suffered as well. Long story short, I fell short and wasn't near disciplined enough.
I did have a good training session Friday but, a very busy days with work and then came home and was shot. I had all these notoins and ideas of things to get done and by 8 pm, I was alseep. I got up early Saturday as I had a 6am and then 2 at 7 am. After they were done, I did a little aux type work and then upstairs for a few chores and a little computer time. I had a group of lifters coming from Cookville for me to work with them squatting and form issues assocaited with using a monolift. They were to arrive at 1 pm but, as luck would have it, 1:30 seemed to be the arrival time and then another half hour for stretching and using heat, etc. About 4:15 was the finish time and great thing, is this time they paid me...anyway, Bec got home...my girl friend...and I had to go to work and check on a few things. It was Valentine and nothing says romance like going to work. At any rate, Bec took her camera and I got to walk her around in some places not many get to see and she got some shots that really seemed to make her happy. We had dinner and both of us, after very long days and full week, went to bed early.
Sunday, I was up early and got a few things done and Bec and I had our traditional Sunday breakfast out. From there, I went to see my Mother. She's back in the hospital and I am not sure when she will get to go home. I spent about 2.5 hors with her and when she got to the point of dozing off, I said for her to rest and that I'd be going. I won't go into detail about the struggles I have from within where my mother is concerned but, she was seemingly in good spirits and ate very well while I was there. I would say it was a good visit.
I am e home and Bec and I went to a much nicer place to eat than the night before and had a very nice meal for Valentine's Day. So, it was a good weekend. I didn't get near what I wanted to done but, there was alot that did get done and qulaity time spent with my Mother and Rebecca. I was to bed early again as the training week starts early. I'm off for President's day so, I'll hopefully get a few things done I couldn't or didn't get to over the weekend.
Friday, February 13, 2009
Week 12 Declines
4:00 am –wake, I know, I couldn’t sleep after I woke up. Suckadelic!
4:30-2 eggs
5:00 training-8 muscle synergy, musco mxt, redline
5:45-8 muscle synergy, 2 lean out, 5 mass amino, 5 ultra 40, magnesium, manganese, Zinc, B-12, red yeast rice, garlic
6:00-banana, apple, water
9:30-yes, too long before food…resveratrol, saw palmetto, 2 lean out, 5 mass amino, 5 ultra 40, zinc, garlic, B-complex, EFA Gold, C & E, bromelain, Boswella, Coral calcium, 6 creatine caps, almonds, protein bar
1:00-egg plant primavera, okra, mac and cheese, green beans, 1 roll, 5 mass amino, 5 ultra 40, 2 lean out, zinc, garlic, 2 joint care, bromelain, coral calcium, copper
4:00-V8, I sucked with the food this afternoon
7:45-grilled chicken, brown rice, cucmbers, 5 ultra 40, 5 mass amino, 2 lean out, 2 joint care, selenium, folic acid, Ultra C, EFA Gold, CoQ10, potassium, zinc, garlic, coral calcium
Training session
Side raise: 5x15, 8x15
Hammer curl: 8x20, 10x20
Side band rotator: 15
Standing rotator: 3x15
Decline-arch
45x30
95x15
135x8
225x3
315x3
405x3
495x1
525x6-easy
545x6-pretty easy
500x8-last two paused
Andy had to leave early so only 2 sets of 6 as I usually get 3 sets of 6 in.
Side raise
15x12
20x12
25x12
Hammer curl
30x12
40x12
50x12
that was it
Full day of work and then 5:30 to 8:30 in the gym training people. So, I didn't really do anything but chill out and go to bed.
4:30-2 eggs
5:00 training-8 muscle synergy, musco mxt, redline
5:45-8 muscle synergy, 2 lean out, 5 mass amino, 5 ultra 40, magnesium, manganese, Zinc, B-12, red yeast rice, garlic
6:00-banana, apple, water
9:30-yes, too long before food…resveratrol, saw palmetto, 2 lean out, 5 mass amino, 5 ultra 40, zinc, garlic, B-complex, EFA Gold, C & E, bromelain, Boswella, Coral calcium, 6 creatine caps, almonds, protein bar
1:00-egg plant primavera, okra, mac and cheese, green beans, 1 roll, 5 mass amino, 5 ultra 40, 2 lean out, zinc, garlic, 2 joint care, bromelain, coral calcium, copper
4:00-V8, I sucked with the food this afternoon
7:45-grilled chicken, brown rice, cucmbers, 5 ultra 40, 5 mass amino, 2 lean out, 2 joint care, selenium, folic acid, Ultra C, EFA Gold, CoQ10, potassium, zinc, garlic, coral calcium
Training session
Side raise: 5x15, 8x15
Hammer curl: 8x20, 10x20
Side band rotator: 15
Standing rotator: 3x15
Decline-arch
45x30
95x15
135x8
225x3
315x3
405x3
495x1
525x6-easy
545x6-pretty easy
500x8-last two paused
Andy had to leave early so only 2 sets of 6 as I usually get 3 sets of 6 in.
Side raise
15x12
20x12
25x12
Hammer curl
30x12
40x12
50x12
that was it
Full day of work and then 5:30 to 8:30 in the gym training people. So, I didn't really do anything but chill out and go to bed.
Thursday, February 12, 2009
Training ideas and refreshers
I've read many of the comments some of you have made back to RLL and myself and thought I would post something.
Many of you have said something in regards to the volume and the weight of work that I do. Please, do not compare. This is years of very specific training. No way did I start out with this volume, let alone anywhere near the weight being handled. I remember when I squatted 600 for the first time and we all thought I was a bad ass. In the powerlifting world, that's a typical weight.
It's a bigger deal that you work out consistently. It's not a matter of working yourself to the point of exhaustion, just being consistent. And yes, you do need to work hard but, it never requires going completely ape in the gym. It's the same with food. Say it with me, I will never DIET again. Diets never work because you are changing something for a breif period and then once you feel you've achieved your goal, you change the habit and whammo...here comes the weight gain. Have a plan, yes, a food plan. Same with working out, have a plan and be consistent. Do not go ape shit over food. You don't have to go crazy and eat only skinless chicken, alfalfa sprouts and water chestnuts. Who eats that shit all the time anyway? It really comes down to making consistent and sensible choices. Again, what I do is very different in what many of you would need. I have worked with several where I work and with some simple food modifications, note-NOT A DIET- and supplements, boom, 30-40 pounds gone. I had one young lady yesterday come to my office who checked her body fat right before she started working out and following a food and supplement plan. She has dropped 12% body fat in a 6 month period and I promise you, she doesn't go crazy with huge changes in what she does. Good food choices and supplements and being consistent along with consistent workouts, does the trick every time.
So, I encourage all of you, do something every day to be active. Then, choose good foods and stay hydrated. More issues can be resoved by being hydrated.
If you are starting back after a period of laying off, work your way back slowly and give yourself a break in period. Muscle has memory and will quickly adapt to the work load. The biggest thing again, stay patient and be consistent.
Everyone, have a wonderful day!
Many of you have said something in regards to the volume and the weight of work that I do. Please, do not compare. This is years of very specific training. No way did I start out with this volume, let alone anywhere near the weight being handled. I remember when I squatted 600 for the first time and we all thought I was a bad ass. In the powerlifting world, that's a typical weight.
It's a bigger deal that you work out consistently. It's not a matter of working yourself to the point of exhaustion, just being consistent. And yes, you do need to work hard but, it never requires going completely ape in the gym. It's the same with food. Say it with me, I will never DIET again. Diets never work because you are changing something for a breif period and then once you feel you've achieved your goal, you change the habit and whammo...here comes the weight gain. Have a plan, yes, a food plan. Same with working out, have a plan and be consistent. Do not go ape shit over food. You don't have to go crazy and eat only skinless chicken, alfalfa sprouts and water chestnuts. Who eats that shit all the time anyway? It really comes down to making consistent and sensible choices. Again, what I do is very different in what many of you would need. I have worked with several where I work and with some simple food modifications, note-NOT A DIET- and supplements, boom, 30-40 pounds gone. I had one young lady yesterday come to my office who checked her body fat right before she started working out and following a food and supplement plan. She has dropped 12% body fat in a 6 month period and I promise you, she doesn't go crazy with huge changes in what she does. Good food choices and supplements and being consistent along with consistent workouts, does the trick every time.
So, I encourage all of you, do something every day to be active. Then, choose good foods and stay hydrated. More issues can be resoved by being hydrated.
If you are starting back after a period of laying off, work your way back slowly and give yourself a break in period. Muscle has memory and will quickly adapt to the work load. The biggest thing again, stay patient and be consistent.
Everyone, have a wonderful day!
Wednesday, February 11, 2009
Awake at 4:45 am
5-2 eggs
5:45-musco mxt
6-training, Sugar free Monster, water, 5 mass amino, 5 ultra 40, 2 lean out, coral calcium, zinc, B-12,
6:30-2 joint care, manganese, magnesium, garlic, bromelain, 2 C & E
8-Salmon cup, 2 oranges, water
9-water, vitamin water, resveratrol, EFA Gold, 2 joint care, red yeast rice, boswella, cloves, 5 mass amino, 5 ultra 40, zinc
11:30-basg of chips, I thought these were the blue corn and was wrong. Cracked pepeer and salt. Believe it or not, I opted to not finish them. 1 serving of almonds and a pure protein bar, propel and water
1:00-grilled chicken, steamed broccoli, and salad, 1 and only one roll, water, 5 mass amino, copper, garlic, 2 joint care, 2 lean out, EFA Gold, 5 ultra 40
3:45-orange, V8
7:45-2 subs from hardee's, propel, 5 mass amino, 5 ultra 4, 2 lean out, CoQ10, Selenium, Folic Acid, Potassium
Training session
No Oly today. I was pretty tired and way tight.
Straight-arm pull down/over head side crunch
60x15/100x15
70x12/100x15-3 sets
70x12/115x15
Face pull/ Cable side bend/Hammer shrug
70x12/115x15/90x20-4 sets
70x12/125x15/90x20
Shrug down/seated toe raise
140x12/45x15-2 sets
190x12/45x15-2 sets
240x12/45x15
Donkey calf raise 150x15x2
Reverse curl 20x20 30x20 40x20
Upright crunch machine 85x20
that was it
I only had one in the gym this evening so, I am resting and did take the time t prime the bathroom closet cabinet.
Off to bed, we decline at 5 am in the morning.
5-2 eggs
5:45-musco mxt
6-training, Sugar free Monster, water, 5 mass amino, 5 ultra 40, 2 lean out, coral calcium, zinc, B-12,
6:30-2 joint care, manganese, magnesium, garlic, bromelain, 2 C & E
8-Salmon cup, 2 oranges, water
9-water, vitamin water, resveratrol, EFA Gold, 2 joint care, red yeast rice, boswella, cloves, 5 mass amino, 5 ultra 40, zinc
11:30-basg of chips, I thought these were the blue corn and was wrong. Cracked pepeer and salt. Believe it or not, I opted to not finish them. 1 serving of almonds and a pure protein bar, propel and water
1:00-grilled chicken, steamed broccoli, and salad, 1 and only one roll, water, 5 mass amino, copper, garlic, 2 joint care, 2 lean out, EFA Gold, 5 ultra 40
3:45-orange, V8
7:45-2 subs from hardee's, propel, 5 mass amino, 5 ultra 4, 2 lean out, CoQ10, Selenium, Folic Acid, Potassium
Training session
No Oly today. I was pretty tired and way tight.
Straight-arm pull down/over head side crunch
60x15/100x15
70x12/100x15-3 sets
70x12/115x15
Face pull/ Cable side bend/Hammer shrug
70x12/115x15/90x20-4 sets
70x12/125x15/90x20
Shrug down/seated toe raise
140x12/45x15-2 sets
190x12/45x15-2 sets
240x12/45x15
Donkey calf raise 150x15x2
Reverse curl 20x20 30x20 40x20
Upright crunch machine 85x20
that was it
I only had one in the gym this evening so, I am resting and did take the time t prime the bathroom closet cabinet.
Off to bed, we decline at 5 am in the morning.
brief my blog
Hoepfully, to explain how I've laid things out in this blog, I'll give you a basic outline. You can't expect me to be big and strong and then clever and smart all at the same time...
1. Schedule of food and supplements
a. what food I ate and at what times
b. what supplements I took and what time
2. The work out
a. what time the session was
b. what I did during that session
3. comments
a. summary of work out and or day
b. just your basic comments on life and how it effects what I do
That being said, I'll give you some thoughts on today. As I said previously, my Mother is not doing well. She has lung cancer. The harder part is that my Father passed away just over a year ago. My family was still dealing with that and less than a year later, my Mother was diagnosed. I have dealt with those things fairly well considering and the training does help cope. The economy is a constant worry. We cut jobs where I work and knew it was coming all month and fortunately for me, I was not a position that got cut but, there seems to be no upturn on the horizon. So, do we worry about our jobs still. It was such a relief to not get cut but, when does it end?
These are the things we all deal with and I'm no different nor is my situation unique to me. There are folks out there that have it far worse and my sister is the one, along with her family, that are dealing with the day to day care of my Mother.
In the end, I firmly beleive all we really have is each other and we should nurture that. Please take care of one another.
1. Schedule of food and supplements
a. what food I ate and at what times
b. what supplements I took and what time
2. The work out
a. what time the session was
b. what I did during that session
3. comments
a. summary of work out and or day
b. just your basic comments on life and how it effects what I do
That being said, I'll give you some thoughts on today. As I said previously, my Mother is not doing well. She has lung cancer. The harder part is that my Father passed away just over a year ago. My family was still dealing with that and less than a year later, my Mother was diagnosed. I have dealt with those things fairly well considering and the training does help cope. The economy is a constant worry. We cut jobs where I work and knew it was coming all month and fortunately for me, I was not a position that got cut but, there seems to be no upturn on the horizon. So, do we worry about our jobs still. It was such a relief to not get cut but, when does it end?
These are the things we all deal with and I'm no different nor is my situation unique to me. There are folks out there that have it far worse and my sister is the one, along with her family, that are dealing with the day to day care of my Mother.
In the end, I firmly beleive all we really have is each other and we should nurture that. Please take care of one another.
4:25 am-woke up
4:45-2 eggs, 8 muscle synergy
5:00 am-training, drank a propel, vitamin water and redline during training
5:30-8 muscle synergy
8:00-8 muscle synergy
10-food, way behind, banana, beef jerky & cheese snack
1:30-chicken enchiladas rice and black beans, 3 glasses of water, 6 ultra 40, 5 mass amino, 2 lean out, 2 joint care, efa gold, zinc, manganese, magnesium, coral calcium, B-complex, red yeast rice, garlic, bromelain, boswella
4:30 pm-apple, salmon cup, 5 mass amino, 5 ultra 40, 2 lean out, 2 joint care, cloves, zinc, garlic, efa gold, copper
6:00-slenium, CoQ10, potassium, Folic Acid
7:45-1 1/2 grilled pork chops, more veggie slaw, 5 mass amino, 5 ultra 40, 2 joint care, efa gold, zinc, garlic, 2 lean out, propel, vitamin water, water, 6 glutamine caps
My food was off today and I'll have to be more disciplined for this to be as effective as I need it to be. I did manage to weigh in before I ate and started trianing and I'm down to 345.
This was my squat session
Plate loaded leg extension: 60x25x2
Hammer seated leg curl: 45x15x2
Seated toe raise: 70x20x2
Tibia: 35x20x2
Reverse Hyper: 180x10
Close stance: 55x5
medium stance: 55x5
Comp stance 145x2
255x2
345x2
add belt 455x1
add single ply briefs 545x1
add loose single suit, straps down 635x1
725x1-wraps
out of that suit and into new Boss for the 2nd time 815-wraps, about half way and stopped no wraps 905x1-Bill said he was about to give me the 3 count when it stopped me, I shot it back up.
The suit needs atlering and broken in.
Stopped there
I didn't get any other work in but, after 905 and this is the most I have had on my in well over 6 months, best to le the bosy recover. Remarkably, my feet and lower back were only a little sore. So, hopefully, this is a good sign. Much to do to get the gear right though so, I will be working on that.
Got a call from my sister and my Mother is not doing well. I include this to let any of you out there know that there are so many factors that effect us. Not only as athletes but, just our daily lives. Life, much of the time, can be a roller coaster and yesterday was no exception. The economy is tanking and people are worried for thier jobs. People have loved ones that are ill and such and life is just hard sometimes. This is where I feel it is so important to take care of each other. So I challenge you, reach out to your family and pals and let them know you are thinking of them and support them.
4:45-2 eggs, 8 muscle synergy
5:00 am-training, drank a propel, vitamin water and redline during training
5:30-8 muscle synergy
8:00-8 muscle synergy
10-food, way behind, banana, beef jerky & cheese snack
1:30-chicken enchiladas rice and black beans, 3 glasses of water, 6 ultra 40, 5 mass amino, 2 lean out, 2 joint care, efa gold, zinc, manganese, magnesium, coral calcium, B-complex, red yeast rice, garlic, bromelain, boswella
4:30 pm-apple, salmon cup, 5 mass amino, 5 ultra 40, 2 lean out, 2 joint care, cloves, zinc, garlic, efa gold, copper
6:00-slenium, CoQ10, potassium, Folic Acid
7:45-1 1/2 grilled pork chops, more veggie slaw, 5 mass amino, 5 ultra 40, 2 joint care, efa gold, zinc, garlic, 2 lean out, propel, vitamin water, water, 6 glutamine caps
My food was off today and I'll have to be more disciplined for this to be as effective as I need it to be. I did manage to weigh in before I ate and started trianing and I'm down to 345.
This was my squat session
Plate loaded leg extension: 60x25x2
Hammer seated leg curl: 45x15x2
Seated toe raise: 70x20x2
Tibia: 35x20x2
Reverse Hyper: 180x10
Close stance: 55x5
medium stance: 55x5
Comp stance 145x2
255x2
345x2
add belt 455x1
add single ply briefs 545x1
add loose single suit, straps down 635x1
725x1-wraps
out of that suit and into new Boss for the 2nd time 815-wraps, about half way and stopped no wraps 905x1-Bill said he was about to give me the 3 count when it stopped me, I shot it back up.
The suit needs atlering and broken in.
Stopped there
I didn't get any other work in but, after 905 and this is the most I have had on my in well over 6 months, best to le the bosy recover. Remarkably, my feet and lower back were only a little sore. So, hopefully, this is a good sign. Much to do to get the gear right though so, I will be working on that.
Got a call from my sister and my Mother is not doing well. I include this to let any of you out there know that there are so many factors that effect us. Not only as athletes but, just our daily lives. Life, much of the time, can be a roller coaster and yesterday was no exception. The economy is tanking and people are worried for thier jobs. People have loved ones that are ill and such and life is just hard sometimes. This is where I feel it is so important to take care of each other. So I challenge you, reach out to your family and pals and let them know you are thinking of them and support them.
Tuesday, February 10, 2009
Week 12 Bench press training
To give you an idea of what goes on in the day of the life of a powerlifter, I will post each day about what I did for training, what I ate and supplemented and what my schedule was that day.
I got up a little before 5 am and essentially hit the bathroom and then straight to the kitchen. I immediately started cooking eggs.
5 am
5 mass amino during training
4:45 pm-orange
6:00 pm-beef jerky and cheese, selenium, CoQ10, potassium, Folic Acid
8:00 pm-grilled chicken and a veggie slaw. Basically slaw with raw peppers, cucumbers and carrots. 5 mass amino, 5 ultra 40, 2 lean out, zinc, coral calcium, EFA Gold, garlic, 6 glutamine caps
I can't recall what amount of water I drank. I'll do better about that. I also drank a propel and vitamin water during the evening.
9 pm-checking e-mail and my forum, I ate ONLY...4 lemon Girl Scout cookies.
This was my training session yesterday.
Side raise: 5x15
Hammer curl: 10x15
Band side rotator: 15
Pull down: 110x15
Bench
45x25
95x15
135x8
185x5
225x3
275x3
315x1-paused
365x1-paused
405x1-paused 2 count
added shirt, DD Karin's
495x1
585x1-missed 2nd at top, we had a shaky hand off and I never recovered
585x3-paused. Just the shirt and snug in the Velcro, no belt or I'd never touch. I stopped there with the shirt as the Saturday session and the left bicep/shoulder was singing a bit.
315x10-out of the shirt, very easy
Hammer iso row
180x12
270x12
360x12x3
Rear delt on pec dec
105x12
115x12x2
Hammer curl
30x12
50x8x2
55x8
Hammer shrug-2 count static hold
90x12
180x12
270x12
360x12
Out of time
I managed to not get in the lower 600's yesterday. I have an injury that happened a couple of weeks before my world meet back in November and after the first set with hand off issues, I could feel the shoulder and bicep tendon. I would have to settle for 585x3 with some power and work from there.
After training, it was a day of work and then at 5 pm, I drove home and got to work in the gym setting up. I was in the gym till about 8 pm with different folks and then upstairs for a late dinner. I headed to bed a little after 9 and probably fell asleep before 10 and was up at 4:25 am this morning to start it all over again.
So there you have it, a typical day in the life of a powerlifter.
Next session, squats.
Sunday, February 8, 2009
It was a good weekend
First, let me say that I should have proof read my first blog....man, I kant speil 4 no thang.
Anyway...
I got much accomplished over the weekend and while I'm a bit tired, I feel a bit better mentally knowing that much got done.
In the morning, oh roughly at 5 am, I'll weigh-in and thus starts preperation for a meet in May that I hope to break a few personal records in. I went to the store this evening and got my much needed morning fruit. I eat 2-3 pieces before and during training along with a myriad of drinks ranging from water to an enrgy drink. When I am disciplined enough, I usually eat 2-3 eggs prior to training. The requires me to get up, straight to the kitchen and start cooking. While I'm accustomed to getting up at 5 am, functoining at 5 am is another sotry all togheter. However, it's time to suck it up and get it done.
My training agenda this week will be as follows:
Monday: Bench press. I'll be in my bench shirt and hope to do triples in the lower 600 area. There is potential for me to do a pro power sports meet next month and I may practice my form and see where I'm at. I'll post about that tomorrow.
Tuesday: Squats and I need to double in the mid 700s and get more work in than I have so far this year due to injury.
Wenesday: Aux type and Oly type work. I am to be light this day as I have pushed myself pretty hard of late and went way heavy on the over head stuff Saturday. Moving a couch Saturday after that training session for some pals didn't aid in my recovery either.
Thursday: Declines and I am trying something a bit different. I am alternating weekly with arching and flat back. Hopefully, this will lead to heavier weights when I arch and, more pressing power when I am flat backed. It's also time for me to do some triples with this movement.
Friday: Deadlift-I have pulled form the floor 3 weeks in a row so, I'll be doing block pulls and hopefully I'll be up to doing at least in the 585 area.
Saturday: Another Aux/ly day with maybe a smattering of strongman type training.
Also, this week i really want to up my effort with hydration and supplementing. I'll be listing this daily as well.
So, there you have it. A full week of training. The training along with my job and training folks in the evening at the home gym. Should be an interesting one so, stay tuned.
Anyway...
I got much accomplished over the weekend and while I'm a bit tired, I feel a bit better mentally knowing that much got done.
In the morning, oh roughly at 5 am, I'll weigh-in and thus starts preperation for a meet in May that I hope to break a few personal records in. I went to the store this evening and got my much needed morning fruit. I eat 2-3 pieces before and during training along with a myriad of drinks ranging from water to an enrgy drink. When I am disciplined enough, I usually eat 2-3 eggs prior to training. The requires me to get up, straight to the kitchen and start cooking. While I'm accustomed to getting up at 5 am, functoining at 5 am is another sotry all togheter. However, it's time to suck it up and get it done.
My training agenda this week will be as follows:
Monday: Bench press. I'll be in my bench shirt and hope to do triples in the lower 600 area. There is potential for me to do a pro power sports meet next month and I may practice my form and see where I'm at. I'll post about that tomorrow.
Tuesday: Squats and I need to double in the mid 700s and get more work in than I have so far this year due to injury.
Wenesday: Aux type and Oly type work. I am to be light this day as I have pushed myself pretty hard of late and went way heavy on the over head stuff Saturday. Moving a couch Saturday after that training session for some pals didn't aid in my recovery either.
Thursday: Declines and I am trying something a bit different. I am alternating weekly with arching and flat back. Hopefully, this will lead to heavier weights when I arch and, more pressing power when I am flat backed. It's also time for me to do some triples with this movement.
Friday: Deadlift-I have pulled form the floor 3 weeks in a row so, I'll be doing block pulls and hopefully I'll be up to doing at least in the 585 area.
Saturday: Another Aux/ly day with maybe a smattering of strongman type training.
Also, this week i really want to up my effort with hydration and supplementing. I'll be listing this daily as well.
So, there you have it. A full week of training. The training along with my job and training folks in the evening at the home gym. Should be an interesting one so, stay tuned.
Saturday, February 7, 2009
The first time
First times are toug, aren't they?
So, I have been chased here by a pal to start blogging about myself and the things I do. This is somewhat difficult for me as Iam not a look at me type of person but, I do like to be recognized for my work. So, what to do?
I supose it's best to introduce myself. I'm Wade Johnson. I am a competitive powerlifter. That's where this journey begins so to speak. My best competitive lifts are 960 squat, 660 bench press and a 672 deadlift. Now these lifts aren't the biggest in the world but, my thinking is that what may make this a little unusual is that I'm life time drug free and over 40, well 43 to be exact.
My ambition in doing this is not only to tell you about me but, to encourage you folks out there that are like me, over 40 and still pushing yourselves as you did when you were 20. It is my belief that you can turn 40 and not go down hill the rest of your life. I am, right now, the strongest I have ever been in my life.
So, in an effort to not keep these long winded, I hope that some of you will join me in journey to my lofty goals as a powerlifter and even other strength related events. I'll post training, supplements and such and hopefully even get some feedback.
Thanks for indulging me and hopefully, we will all learn and gain something along the way.
So, I have been chased here by a pal to start blogging about myself and the things I do. This is somewhat difficult for me as Iam not a look at me type of person but, I do like to be recognized for my work. So, what to do?
I supose it's best to introduce myself. I'm Wade Johnson. I am a competitive powerlifter. That's where this journey begins so to speak. My best competitive lifts are 960 squat, 660 bench press and a 672 deadlift. Now these lifts aren't the biggest in the world but, my thinking is that what may make this a little unusual is that I'm life time drug free and over 40, well 43 to be exact.
My ambition in doing this is not only to tell you about me but, to encourage you folks out there that are like me, over 40 and still pushing yourselves as you did when you were 20. It is my belief that you can turn 40 and not go down hill the rest of your life. I am, right now, the strongest I have ever been in my life.
So, in an effort to not keep these long winded, I hope that some of you will join me in journey to my lofty goals as a powerlifter and even other strength related events. I'll post training, supplements and such and hopefully even get some feedback.
Thanks for indulging me and hopefully, we will all learn and gain something along the way.
Subscribe to:
Posts (Atom)
