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Spock81
Level 10

Join date: Jun 2010
Posts: 3765

Free t-shirt?!?! DOOOOO IT!

My entire gym wardrobe is made up of free t-shirts! It's awesome.

WEll, not the pants portion. I still wear pants.

They weren't free.

Yeah...
.

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scottkoscielniak
Level

Join date: Oct 2011
Posts: 500

Bad news I cant do that meet my stupid work decided to change my days off that weekend and restrict leave for that day. Fuck working

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TheTexican
Level 4

Join date: Mar 2007
Posts: 1212

I got a "Sheppard AFB Million Pound Club" shirt.

Free shirts make me happy.

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

So I had tweaked my back slightly deadlifting Thursday night and decided not to do the C&J/burpee competition. Even though a 35 pound dumbbell isn't all that much strain haha...

Scott: Bad break bro...you could always quit your job? Get your priorities straight!

----------------------

19.4.4 - 4/13/12

OHP: 95x5, 120x5, 140x5
Pullups: 7x7-9
Floor Press: 135x5, 160x5, 190x5
Curllllzzzzz: 70x8, 80x8, 90x8
Face Pulls: 3x20

Cardio: 30 minutes steady state (132 BPM)

Postworkout Cheat Meall: Ruth's Chris baby! Took the little lady out for dinner to celebrate the end of her internship and thus her college tour. Banged out a carb stuffed mushroom appetizer, salad with romoulade dressing (it was delicious), a 16 oz ribeye, couple sides and a couple bottles of wine. It was a good fiesta! Now we just gotta find her a job so she can buy the next trip to R.C. hahaha

Meet prep starts Monday....first squat night I will hit my opener and second attempts for 495 and 535. 535 will be a new gym PR....game time!

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

Meet Prep: Week -8

4/16/12

Squat: Warmups, 345x3, 395x3, 445x3, 495x1, 535x1
SSB GM: 160x8, 190x8, 215x6





Got meet prep off to a pretty good start. Hadn't done a heavy single in squats since my meet last October, so wasn't sure how this was going to go. 445x3 felt pretty heavy for whatever reason but I've learned over the course of the last couple months to just suck it up because everything gonna be alright. And it was. Hit a fairly easy 495 and smoked 535. Both weights felt the same as far as intensity, so pretty confident going into this lift, especially with more heavy single practice over the next few weeks.

This corresponded to my opener and second attempt (85% and 92.5% of meet goal).

Went out and celebrated afterward with bacon, eggs, pancakes and oreo shake. Shelby ain't gonna be happy about that. Gonna get back on track with the diet and finish up next 2 weeks strong.

Benchin' tonight, with 350 and 380 as the heavy singles.

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

Meet Prep: Week -8

4/17/12

Bench: Warmups, 260x3, 295x3, 335x3, 350x1, 380x1
Incline: 185x8, 215x8, 260x6
Pullups: some x some
Seated Pulley Rows: 3x10
Face Pulls: 3x20

Cardio: 30 minutes steady state





Had a pretty long pause for both of the heavy singles (thanks scj!), but powered through it. Both felt explosive and not too difficult. Got high hopes to finally break the 400 barrier at the meet.

380x1 was a paused all-time PR since I had hit 385 and 405 previously touch-n-go.

May have hit a pullup (chinup) PR today too with 10 for my first set. Not sure but felt good. Did about 4-5 sets of 6-10 I think.

Opted for seated pulley rows because I was beat after incline and flat bench. Will probably actually just include these up to the meet to take the strain off my back from the torque of DB rows.

Overall great night. These two are gonna be my opener and 2nd attempt, respectively.

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scj119
Level 4

Join date: Aug 2010
Posts: 4868

Good shit dude. I noticed that I proactively got my hands under the bar because you hit the pegs last time... gotta stop that.

Crazy you are benching that much considering how far you have to move the bar with long arms + close grip.


Oh and thanks for the blood blister on my finger.

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spar4tee
Level

Join date: Sep 2010
Posts: 10538

Nice benching. Really leaning down.

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WhiteFlash
Level 1

Join date: Apr 2004
Posts: 9653

Looks like you got a paused 405 in you dude. That was cake.

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Spock81
Level 10

Join date: Jun 2010
Posts: 3765

You made both the squat and the bench look easy dude. Awesome stuff!

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

scj119 wrote:
Good shit dude. I noticed that I proactively got my hands under the bar because you hit the pegs last time... gotta stop that.

Crazy you are benching that much considering how far you have to move the bar with long arms + close grip.


Oh and thanks for the blood blister on my finger.


haha yeah I noticed it when I was pressing and was afriad you were gonna grab it...I've somehow learned how to not hit the uprights now I think...just slide a bit down the bench...I cant do that without a hand off since it makes me have to pull my arms so far back, but with a handoff its no problems...Sorry about damaging your hand!

spar4tee wrote:
Nice benching. Really leaning down.


Appreciate it buddy...definitely waiting for this stupid diet to be over with...Im really hoping I get regular cheat meals when it is bulk time!

WhiteFlash wrote:
Looks like you got a paused 405 in you dude. That was cake.


My man! Good seeing you again buddy...Hoping the 405-410 range is there, but I dunno. I have never hit a 3rd attempt in bench at meets, so might play that one conservative...it will depend on how my single at 390 here in a couple weeks goes, as well as the attempts at the meet...I definitely appreciate the vote of confidence though!

Spock81 wrote:
You made both the squat and the bench look easy dude. Awesome stuff!


Thanks girlie! Good to see you back on here too...I really enjoy your log and you are kicking some major ass too!

---------------------------------
4/18/12

Cardio: 15 minutes HIIT on bike (15 on/45 off) + 5 minute warmup + 10 minute cooldown

I tried to do treadmill sprints again tonight, but it was in my shitty apartment gym. They have like 4 Precor treadmills which look pretty decent, but apparently are not designed for a man of my size as the tread would literally stop and restart with every stride I took. This was at 10 mph and incline of 5.0

Tried it on another treadmill and the exact same thing happened. So I hopped on the bike instead.

Switching deadlifts to saturday this week so I can go lift with the PL Team out at Tim Henriques' gym. They have a nice whippy deadlift bar that I'm pretty excited to use.

So tomorrow will be OHP instead. Pretty easy day.

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scj119
Level 4

Join date: Aug 2010
Posts: 4868

spar4tee wrote:
Nice benching. Really leaning down.


Not to sound homo but when I was there with my lady, I noticed veins popping out of your forearms like crazy that have definitely not been there before. Big difference bud.

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

Meet Prep: Week -8

4/19/12

OHP: Warmups, 170x3, 195x3, 220x3, 245x1, 265x1 New PR!
Floor Press: 195x8, 225x8, 260x6
Face Pulls: 12, 12, 10, 35

Cardio: 30 minutes steady state

Hit a Bodyweight OHP tonight! Boooooom.





If I remember correctly, SCJ and me had a little side bet going on who would hit a BW OHP first...he is injured so I will give him a few months before willing to call it a tie. Pressure is on nyucka!

Floor Press was extremely challenging.

Did Face Pulls with heavier weight that normal and lowered the reps. Then all out burn-out set at something stupid like 10-15 pounds. Shoulders were on fire!

Intervals tomorrow and DL'in Saturday with the crew.

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scottkoscielniak
Level

Join date: Oct 2011
Posts: 500

Nice OHP!

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

Meet Prep: Week -8

4/21/12

Deadlift: Warmups, 355x3, 410x3, 460x3, 525x1, 575x0 :(
SSB Squat: 260x8, 300x8, 345x6
Ab Wheel: 4x10

Cardio (to be done later): 30 minutes steady state





Hit a snag in my training today. Went out to lift with the team and it was a good atmosphere, but for whatever reason I still missed my 575 attempt which is supposed to be my second attempt at the meet. It came off the ground ok and I got it to the point that I never have a problem with locking it out, but couldn't get it up. Tweaked my back a little on the lift but I think some foam rolling and muscle relaxers and I should be ok.

Not sure what went wrong exactly. Comparing it to my 585 and 600 video from last month, the only real difference I see is that I was barefoot before and was wearing shoes now, plus I'm a bit leaner (about 10 pounds or so I guess). Probably enough to make a difference. Going to buy a pair of deadlift slippers before next heavy day to see if those help at all.

Not sure what I'm going to do as far as replanning my DL attempts based on that. I will probably wait until after Week -5 to make any changes and evaluate then. I had a shitty first couple weeks deadlifting during my last meet prep too and ended up pulling a PR at the meet, and actually eclipsing my meet goal so I'm not too worried, but definitely gotta hit it hard coming up.

Any feedback is definitely welcome.

Got cardio after while. THis session took just over two hours since we had so many people working in.

On a better note, my girl hit a 355 deadlift. She is awesome.

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TheTexican
Level 4

Join date: Mar 2007
Posts: 1212

Stay the course.

A bad cycle does not come down to one session. Wait for a trend.

New environments always mess with my head.

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Spock81
Level 10

Join date: Jun 2010
Posts: 3765

First off, tell your girl she is my hero!!

Secondly, sucks about the deadlift. It looked pretty easy from off the floor though. And ya X 2 everything texican said!

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

Thanks for the advice yo. Back was still jacked up today but I went to the gym and foam rolled the shit out of it and my hip flexors and it feels a ton better tonight. Found a good pressure point right near it that loosened the shit up considerably. I think it might be part of the hip flexor attachment around back, but I really have no idea. Going to hit it again tomorrow though. Might push Squats off till Tuesday and bench tomorrow night instead (international bench press monday!)

Hit my cardio

4/22/12

Cardio: 15 minutes HIIT on stationary bike (15 on/45 off) + 5 minute warmup + 10 minute cool down

Easy.

Weighed in at officially 262.0 for this week--down 2.6 pounds from last week and 22.4 pounds overall. Lost another 3/4" from around my bellybutton and 1/2" around the hips, which puts me at 38.25 & 37.5, respectively, after starting out at 43/40.75.

Last week of the diet so hitting it hard this week. MIght even wake up early and actually do my cardio fasted like he wants me to do instead of doing it later in the day....but dont wanna get too crazy haha...I cant wake up early to save my life.

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scj119
Level 4

Join date: Aug 2010
Posts: 4868

It looked like you tried to squat the weight up once it got past your knees. You sorta stood straight up and tried to force your hips through instead of using a back extension movement... dunno why. Looked good until you got to your knees.

Maybe you just didn't have enough of a head of steam by the time it hit your knees. The 525 flew up like an unloaded bar though so I wouldn't be too worried. You just hit a 600.

Also, this is dumb, but metal plates get in my head when I deadlift for some reason. I have a tougher time deadlifting at my home gym in PA. 355 feels like 405 there because I'm a mental patient.

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BEAR BORN
Level

Join date: Mar 2010
Posts: 715

This may sound dumb as fuck but a lot of the taller lifters and strongmen I know (as in over 6 foot which you appear to be) seem to gain a lot on their deads from pulls from the knee for low reps. Just a thought but that 575 looked completely dominated until it went past your knees but just holding 600+ in your hands on a fairly regular basis may help you a lot more than it seems like it should. Good luck at your upcoming meet man looks like you're going to put down a solid total.

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

scj119 wrote:
It looked like you tried to squat the weight up once it got past your knees. You sorta stood straight up and tried to force your hips through instead of using a back extension movement... dunno why. Looked good until you got to your knees.

Maybe you just didn't have enough of a head of steam by the time it hit your knees. The 525 flew up like an unloaded bar though so I wouldn't be too worried. You just hit a 600.

Also, this is dumb, but metal plates get in my head when I deadlift for some reason. I have a tougher time deadlifting at my home gym in PA. 355 feels like 405 there because I'm a mental patient.


I think it looked like that cause my back snapped and I refused to drop the weight and tried to finish it off anyway (sound familiar?). I felt it slightly herniate, or whatever the hell it does, right before the extreme hitch.

BEAR BORN wrote:
This may sound dumb as fuck but a lot of the taller lifters and strongmen I know (as in over 6 foot which you appear to be) seem to gain a lot on their deads from pulls from the knee for low reps. Just a thought but that 575 looked completely dominated until it went past your knees but just holding 600+ in your hands on a fairly regular basis may help you a lot more than it seems like it should. Good luck at your upcoming meet man looks like you're going to put down a solid total.


Thanks for the kind words buddie. Yeah I'm 6'5 so got a long way to pull the bar. The thing with my deadlift though is that I have NEVER missed up that high. This was literally the first time in my life. If I was ever strong enough to get the bar passed my shins, I never had any trouble locking it out. As noted above, I think it was just because I fucked my back up mid pull. Though I have been doing a ton of good mornings and safety squats lately, so its possible I have improved my pull off the ground and found a new sticking point. I will definitely keep the rack pulls from knee height in mind for my assistance going forward. Appreciate the feedback!

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

Meet Prep: Week -7

4/23/12

Benchin: Warmups, 240x5, 280x5, 315x5
Incline: 150x10, 185x10, 215x10
Pullups: 3x8
Seated Rows: 3x8
Face Pulls: 3x15

Cardio: 30 minutes steady state

Spent most of the weekend foam rolling the hell out of my back but it was still a little tender on Monday so I decided to go benchin instead. After all, it IS international BP day. However, this ended up being a bad decision. One of the bro-tards was supersetting one armed DB Curls in between his bench sets, and asked me to spot him. Why is this unusual, you ask? Well, he didn't want me to spot him on the bench. He wanted a spot on the DB Rows!!! I come to you ashamed and admit that I did it. I am not proud of myself, but I helped this guy get 2 extra forced reps after he squeaked out a beastly 3 reps on his own body english. It DEFINITELY wasn't all him, brah.

Bench was light and easy. I got bro-tard to spot me on the 315 set just in case, and after giving him EXPLICIT instructions that he is not to touch the bar unless I yell for it, I paused all 5 reps and they were easy and explosive. Good session overall.


-------------------------------------

4/24/12

Skwatz: Warmups, 320x5, 365x5, 405x5
SSB GM: 135x10, 160x10, 190x10
Ab Wheel: 5x10

Cardio: 30 minutes steady state

Stayed tight and slow on these to protect the back and it was all good. Little challenging but not extremely difficult. Pretty good workout.

Got HIIT tomorrow and putting off Deadlifting until Friday and OHP'ing on Thursday instead. Haven't decided yet if I will actually deadlift or just do some hip hinge dominant variation (GHR or something). Leaning more towards the latter at this point. Heavy Deadlifting week after week takes the piss out of me.

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

4/25/12

Cardio: 15 minutes HIIT on bike (15/45) + 5 minute warmup + 10 minute cooldown

OHP tomorrow and deadlift-like movement on Friday...easy end to the week coming up...next week is the heaviest week of meet prep so gonna be brutal and Ill need all the strength I can muster...

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kpsnap
Level

Join date: Feb 2010
Posts: 7124

Wow. Didn't realize you were so tall.

But people don't realize that I'm so small.

Great job on the GF's pull. Does she compete too?

Good luck with your meet.

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

kpsnap wrote:
Wow. Didn't realize you were so tall.

But people don't realize that I'm so small.

Great job on the GF's pull. Does she compete too?

Good luck with your meet.


Hi KP! I've not seen you in my log before, stick around a while :)

Yeah I've got my head in the clouds...definitely not built for powerlifting, but I love doing it anyway...may eventually retire into strongman...

How tall are you?

She has competed before and did well, and I've actually convinced her to do the June meet with me! I'm pretty excited about that. Gonna try to get her logging on here, either in my log or in the PW section again. Her meet prep is going pretty good too--she hit a 305 squat couple days ago!

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