Deadlifts and milkshakes

Denoginizer said:
Jelly
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As you should be! :)

8/5/2013

Squat
bar x 5
65 x 5
85 x 3
105 x 3
115 x 3
125 x 1
135 x 1
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
*beltless PR*

Good morning
bar x 5
65 x 5
85 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Supported leg raises
BW x 10 x 3

Chins
3,3,3,1,1,2,1

Notes: BW is going down (losing some body fat) and lifts are going up. WIN! My BW is 132 in the morning so I am back in my original weight class. Feels good man.
 
8/6/2013

Bench
bar x 5
bar x 5
65 x 5
85 x 5
95 x 3
100 x 5
100 x 5
100 x 5
100 x 5
100 x 7

DB Fly
15 x 10
20 x 10
20 x 10
20 x 10

Some extra gunzor stuff that I don't feel like logging.

Notes: A lackluster workout. Went on a long hike with my guys (Steve & Smokey) and a friend that we haven't seen in a while. It was fun but now I'm exhaustttedddd.
 
8/8/2013

Squat
bar x 5
bar x 5
65 x 5
85 x 5
105 x 3
115 x 3
135 x 3
155 x 3
160 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2

Notes: These squats today were KILLER. I don't know what was going on with me. I've repped this weight out for 5+ in the past but today it just felt ridiculously heavy. I've been going through some stressful shit and had an emotional morning so I'm going to chalk it up to that. I'm happy that I at least finished the sets. Each one was brutal.
 
8/9/2013

Bench
bar x 10
65 x 5
75 x 5
85 x 5
**Paused**
95 x 3
100 x 3
105 x 2
110 x 1
110 x 1
110 x 1
110 x 1
**tng**
110 x 5 rep PR

Reverse band bench (band took about 40 pounds off chest)
135 x 1
155 x 1
175 x 1
185 x F
175 x 1

Dips
BW x 5 x 4

Death by chins
6 rounds + 2, same exact numbers I got the last time I did this. GRRRR.

Notes: Extremely happy with my benching today. Form was a little wonky and I still managed to get a rep PR. Bench is FINALLY moving again.
 
Also, I'm not sure if I mentioned this already, but I will be competing in another bikini competition in October. I think I'm about 10 weeks out. I'm hiring a coach this time to help me with my stage presentation and I spent a little bit more money on a fancy bikini.

I still have a lot of work to do with my diet. I've become a lot better in the past two weeks and have stuck to the plan but I obviously still have a lot of work to do. Here's my starting picture. I won't post every week like I did last time because that's obnoxious but I wanted to document my starting point.



And here's video of today's benching!

 
eastNYgoon138 said:
I hit that.
Click to expand...

::high five::

8/10/2013

Row 300m

Deadlift
135 x 3
155 x 3
175 x 3
185 x 2
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2

Bulgarian split squats
PVC x 10 x 3

Walking lunges
Did a few sets across the gym with a lighter bar

Butterfly kicks on bench
0:30 x 3

DB Lat raises
10 x 10
12 x 10 x 3

Notes: Deadlift was really solid again. Pulled all of those doubles REALLY easily with a double overhand grip. I'm very happy that I've finally been able to pull my deadlift together. I'm still going to keep the weight low so that I can master this new form.
 
8/12/2013

Squat
bar x 5
bar x 5
65 x 5
65 x 5
85 x 5
105 x 3
115 x 3
135 x 3
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
^^new 5 x 5 PR

GM
bar x 5
65 x 5
85 x 5
105 x 5
105 x 5
105 x 5

Chins (very strict)
5,5,5

Notes: Hit a new 5 x 5 PR today. They were challenging but I definitely have more in me. Hamstrings and hips were really, really tight this afternoon. I need to do some mobility stuff pronto!
 
Great progress in here!
I hope you and Goon can make it next year!!!
 
NurseKnuckles said:
Great progress in here!
I hope you and Goon can make it next year!!!
Click to expand...

Thanks! And definitely! I'm really sorry we couldn't make it. Steve and I are usually always down to train in different places but we have traveled A LOT this summer. Maine, Rhode Island, Washington DC, Long Island. It's just been so much driving and when we have a weekend off from driving, it's like a dream! lol But I would love to come out next year. What was the female competition like?

8/13/2013

Bench
bar x 5
bar x 5
65 x 5
85 x 5
95 x 3
100 x 2
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
^^new 5 x 5 PR

Dips
BW x 5 x 5

Chins
3,3,3,3,3

Static stretching

Notes: Today is a huge milestone for me. I've run this program I'm on now 3 times and every time I've come to the volume day with 105, I've failed the last few reps on every set. Today I got it! Last rep was a grinder, but the others really weren't that bad. My bench is really moving. FINALLY.
 
Today is a rest day but I have a pretty cool update here. A few days ago, Steve asked me to contact Gene Rychlack, the director of RPS (powerlifting fed). Steve wanted to see if we could possibly get a meet set up at our crossfit gym. I emailed him asking what we would need to do in order to get this rolling. Then this morning I got a phone call from Gene which was completely unexpected. He said he would definitely be interested and he was actually really excited to hold a meet in our town because is he trying to expand throughout eastern New York and he never seemed to be able to make any contacts that would take it to the next step. He kept repeating that he couldn't believe this fell into his lap and that this was his "dream" to hold a meet in this area lol

He said that all we need to do is get approval from our gym owner, and then we would start setting up and promoting an event about 6 months from now. A real powerlifting meet in my own town! I guess I have to stop being a die-hard USAPL fan now (Kyle will be pleased.)
 
kotriz said:
sounds awesome!
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KidAlchemy said:
That does sound really sweet!
Click to expand...

NurseKnuckles said:
Nice! Best of luck!
Click to expand...

I knowww! Thanks guys. Hopefully it all works out. Seems like all parties are interested now (gym owner and Rychlack).

8/15/2013

Squat
bar x 5
65 x 5
88 x 5
110 x 3
135 x 3
155 x 3
165 x 2
170 x 1
170 x 1
170 x 1
170 x 1
170 x 3 rep PR

Notes: My hip was really bothering me today. I took some ibruprofen before I trained and that seemed to help tremendously. I'm very happy with how these squats went today. The only time I have ever squatted this weight has been at a meet, and I've even failed it at a meet. So squatting 170 for that many singles and then a rep PR is huge for me. I left some in the tank on the last set trying not to irritate my hip so much. Hopefully next week I'll get 5.

Video is uploading.
 
8/16/2013

Warm up: lots of band pull aparts and shoulder dislocations

Bench
bar x 10
65 x 5
88 x 5
93 x 3
100 x 2
110 x 2
110 x 2
110 x 2
110 x 2
110 x 2

Dips
BW x 5 x 5

DB Fly
15 x 10
15 x 10
15 x 10
15 x 10

Ring rows
BW x 10 x 3

Notes: Benching royally sucked today. I started pausing those doubles but then had to resort to tng in order to finish them. Felt weak like kitten.
 
8/17/2013

Deadlft135 x 5
155 x 3
175 x 3
185 x 2
196 x 1
196 x1
196 x 1
196 x 1
196 x 1

Bulgarian Split squats
bar x 10
bar x 10
bar x 10

Notes: Pulled all of those singles DOH. Grip is starting to give out a little but I'm still happy that I can hold on to this weight.
 
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