Tag Archive: stephen


In celebration of three snow days in Athens, GA and five continuous days off after a all too generous Christmas and New Years break I offer up these photos of my holiday festivities.

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Things become busy quickly don’t they.  I was shooting for a post, or more, a day, with at least one from training and something of substance for the non-powerlifters out there.  Alas, I see that I have posted nothing since the 1st and that the post from the 1st are a training video and a rant about one of the many low points of our society. How does one rise from those ashes? I’ll begin with praising our handsome son Elijah.

Friday Elijah went for his four month pediatric visit.  The visit included the standard measuring of his growth, discussing developmental benchmarks and the oft maligned vaccination round. Our little man, while lighter than I had thought at only(!) 15.41 pounds, was still busting out above the 75th percentile. In like kind his length/height of 25.75 inches was also above the 75th percentile.  Like his father, he excels at head size, with a measurement in the 75th to 90th percentile.  Developmentally, I couldn’t be more pleases.

Elijah began rolling to his side a few weeks ago and the day before our visit he rolled to his belly without being unhappy about being there.  He rolls often to pick up his much loved green dinosaur and just to study whatever room he happens to be in at the time. In addition, he tracks his mother and I, as well as others, when we enter the room and from distances greater than ten feet.  The later indicating he is developing visually as he should. His sound repertoire is growing and he smiles frequently.  He, as of yet, has not become an active and vocal laugher, but I have no worries here, as he smiles almost continuously.  He meets the person entering a room should they be making noise. telling us his hearing is healthy. His sense of touch is strong with responses to little kisses on his cheeks and playing with his feet.Possibly most importantly, he is learning to grab things in front of his chest as we move to him holding his own bottle.  Of course, this will usher in a new day of freedom for his mother and I.  Although, we also move closer to kid proofing and chasing a little crawler with insatiable curiosity. Finally, Elijah began his road to solid foods with rice cereal after the visit.

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NOTLD day 7, Squat technique

I was happier with my back position on squatting, that is, maintaining my low back arch. I would have been happier if I had stayed more on my heels. I did avoid being the goodmorning king on ascent, which was a win. The primary cause when my elbows are down for me leaning forward seems to be my knees getting out at the beginning of the descent. My abs were still sore from Monday so I called that good. Again, today my rest was occupied with welding on the Quest prowler. The training session sets and reps are given in the following table and the video after it.

Squat 44 x 8, 132 x 6, 132 x 5, 242 x 3,
264 x 3, 286 x 3, 308 x 3, 331 x 3
Hyperextensions —x 8 11 x 8, 22 x 8, 33 x 8

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NOTLD day 5, squat

I have been much happier than today.  I had trouble keeping focused on getting my knees out to maintain a strait bar path on descent. Keeping focused on that and keeping my elbows under the bar.  I am noticing there may be a tendency for me to lean forward on my squats at home.  I believe that my cross bar, although only 1/4 inch thick, is causing spring from the rear of the platform.  Tomorrow I’ll fix it and see if it fixes the problem.  Today was also the longest workout I have run in awhile.  Rest between sets involved cutting, drilling, and welding on the prowler from Quest to stabilize it and add some functionality to it.  This all added up to a tired powerlifter typing this.

The workout details, including sets and reps, are given in the table below, and the video is embedded below it.  Going forward I am looking at adding a walkout after the squats on Friday and a rack pull, or three, after pulls on Wednesday.  I have decided to run only one bench cycle this cycle and to focus on assistance work to strengthen the weak points that lead to my stagnation on the past cycle. The asterisk on the last front squat set is to note the second rep was dumped and I decided to be cautious and use this as a  building point for next week.

Squat 45 x 8, 45 x 10, 133 x 8, 221 x 5,
309 x 2, 348 x 5, 348 x 6, 348 x 5
RDL 155 x 5, 221 x 5, 287 x 5, 332 x 5,
364 x 5
Front squat 155 x 5, 177 x 5, 199 x 1*
Lying leg raises — x 12, — x 12, — x 12

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