Whiskey, War, Suicide, and Guns

[enright3060]

 

[Donut62]

I did about a million push ups and dumbell benches today, just getting some blood in there and letting my chest heal up. Nothing noteworthy.

 

[vince89]

put some cold bacon on your chest

the nutrients from the bacon will osmosis into your pecs and the pecs will heal

 

[Donut62]

I've been taking the bacon orally, I'll have to try transdermal.

 

[DEVILsSON]

Holy volume batman.

 

[Sohan]

Thanks!

The fail was strong with me over the holidays. I ate too much, drank too much, and trained very little. 4 weeks until the push/pull meet, shit needs to get real. Yesterday was punishment.

12/28/09 - Sunday - Squat

Back Squat:
154x10
264x5
352x3
396x1
440x1
462x1x20 (+belt)
GHR:
BWx10x5

Calf Raise:
400x15x3

Ab Wheel:
BWx12x5


Squats took about 90 minutes. My legs don't feel good today, I almost fell in the shower. That should teach me.

Wow. That's way too much time spent under a 462 lb barbell...

Very nice.

 

[Donut62]

Access to Lifter Rankings | Powerlifting Watch

Sweet.

My 600 deadlift finished 48th in the country for 220 raw. *fist pump*

 

[XTrainer]

Outstanding squats, Donut.

 

[MIDMOBOX]

I can't imagine picking up 600lbs at my weight. Thats insane.

 

[Donut62]

12/29/09 - Tuesday - GPP

DB Ext Rot: 10'sx20x3
TKE's: Light bandx20x3
Rows: 10x5
Neutral Grip Chins: BWx5 (bothered pec)
DB Curls: 45'sx10x3

Stretching, softball MFR on pecs & upper back

Treadmill: 30min 3.5mph @ 7%

 

[Cratos]

How do you MFR your pecs? just lay down on the ball?

I've yet to find an effective/unawkward way.

 

[Donut62]

Put it between you and a concrete wall, lean against it with as much pressure as you can stand and you can just move around easy that way.

 

[Cratos]

Put it between you and a concrete wall, lean against it with as much pressure as you can stand and you can just move around easy that way.

I never even thought of that.

Thanks.

 

[modena1983]

I learned something today. thanks.

 

[ratman201]

Put it between you and a concrete wall, lean against it with as much pressure as you can stand and you can just move around easy that way.

I find if you are having trouble keeping it against a wall sticking it in a door jam works really well too, plus there is space on either side of the door for you to lean at better angles. Obviously the ball is only going to go up and down though.

 

[chia]

My 600 deadlift finished 48th in the country for 220 raw. *fist pump*

Nice job Donut!

Free rankings access is nice.

I made #35 on multi-ply equipped 181. Would have been around #33 if I was listed in raw and would have tied for #10 if I had made 165.

 

[ObsceneJester]

My 600 deadlift finished 48th in the country for 220 raw. *fist pump*

Congrats man on the 600 @ 220. I still like the 625 @ 231 better

 

[Donut62]

They both suck. I'll be OK with 700 @ 242. I was actually close to the same weight for 600 and 625, just cut for the meet.

 

[Donut62]

12/30/09 - Wednesday - Deadlift

Deadlift:
154x5
264x3
352x3x2
440x1x2
507x1
562x1x4

Deadlift From Boxes (below knee):
529x3
551x3
562x3
573x3

Back Raise:
BWx10
BW+25x8x3

Dragon Flags:
BWx5x3

Treadmill:
15minutes

Apparently doing 20 singles with 90% of your squat max 3 days before a deadlift session will negatively affect your strength. Everything felt shitty and heavy but I got the work in. Start backing off next week a bit for the meet in the squat and overhead, still push the deadlift and bench for another week before hitting openers and deloading.

 

[modena1983]

Nice lifting. I am trying to go to the meet to watch.