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I Found My Squat Rack

Tonight I ventured into my garage for a few sets of pulldowns and a wee bit of squatting.  Over the next few weeks I am going to work on solidifying better form on my squatting and re-introducing myself to some regular training.  This may have the added side effect of me pushing the sled because I am fat.  Alas.


It has been approximately three years since I have spent any appreciable amount of time in my gym.  This is a harrowing fact more today than the past because I have now agreed to go to my twentieth high school reunion.  It seems fate that I am always out of shape when I go to my reunion.  Maybe at the 25th or 3oth I will have learned my lesson, but I doubt it.  Here is to looking terrible with all the people who knew me when I was in great shape.  I have been stronger, but the 28 inch waste of high school has been gone for twenty years now.  All hail the belly.

It had been about a month since this table was updated and what better time then when we are looking forward to our next competition and laying out the groundwork for success at it?

Lift Reps: 1 2 3 4 5


Dec 9, 2009


Sep 24, 2010


Aug 13, 2010


Sept 17, 2010


Aug 6, 2010



Oct 10, 2010


Feb 16, 2010


Sep 25, 2010


Sep 25, 2009


Apr 23, 2010



Oct 23, 2010


Aug 11, 2010


Aug 11, 2010


Sept 15, 2010


Sept 15, 2010

Here are the last three training days strung all together. A bit behind at this moment leads to a giant post:

Monday, 25 October 2010, D1, Bench assist

Pretty decent day. Normally wouldn’t have worn a belt on presses, but my back was still out of sorts from a twinge on my last warm-up and first attempt at the NOTLD (which I am still reveling over). I am pretty sure that is my best triple. I know I’ve hit 209 for a single at least, possibly a double. On incline dumbbell presses I couldn’t have been more pleased. Never played with the 120s on it. In fact, I tied my flat bench dumbbell press PR with this set.

I am most concerned with jump starting my bench and squat after the deadlift focus the past month, or so. If I am going to qualify for Raw Unity, or make a push for the state total record, they have to be up to snuff.

Typing this 21 days out I can say that my bench was weak yesterday, but I expect a quick return. Best contest numbers are 457-308-457 for a 1328 total at the Georgia last year and 451-319-562 for a 1332 total at the Battle on the Borer in March. Of course, I pulled 606 at the NOTLD. I need a whopping 1509 to qualify for Raw Unity and 1485 to beat the USAPL GA Raw total record. The other Georgia records are: 534-380-639.

Here is the particulars:

Military Press 44 x 15, 88 x 8, 132 x 5, 154 x 5,
176 x 5, 198 x 3 ½
Incline Dumbbell Press 50 x 10, 90 x 6, 100 x 6, 110 x 6,
120 x 4
Bench Dips —x 10, +55 x 10, +88 x 10, +110 x 10
Side Lateral Raises 20 x 8, 25 x 8, 30 x 8

Wednesday, 27 October 2010, D2, Deadlift

Rough day.  My low back was still unhappy at the point I did this workout, and is still, slowly, improving.  I had a light day planned to day and decided to run beltless with the pause to work on weak points.  The pause fries your mid back and upper back and should help with my slow down point.  I only rested enough to cut the prior video, so a minute, or so, and it was brutal.  Lets you know what kind of shape you’re in real quick.  Here are the numbers:

Deadlift 165 x 8, 275 x 6, 385 x 2, 429 x 5,
429 x 3, 429 x 3, 429 x 3

Thursday, 28 October 2010, D3, Bench

Weak on bench due to ignoring it.  All-in-all it went well.  Super-setted last two exercise.  Not much else to say. Here are the numbers:

Bench press 44 x 35, 132 x 10, 176 x 5, 220 x 2,
264 x 5, 264 x 5, 264 x 5
Close-grip bench press 154 x 5, 198 x 5, 231 x 5, 264 x 5
Super-setted Front lateral raises 20 x 8, 20 x 8, 20 x 8
Tricep pushdowns 70 x 7, 80 x 7, 90 x 7

I am writing this Sunday and this afternoon it will be time to squat. This is the big day to push. It will also entail some heavy shrugs to continue working on my lockout. Tomorrow I have some random assist work which will probably not make it to video. Although, I may be looking to hit a pull-up PR, so it may? Then we start over again at bench assist. Next week will be much heavier.

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