Back from Travel....

Back from the Avionics Maintenance Conference (AMC) in Tulsa, OK.

Powerlifting Training will resume today or tomorrow with bench....Stay Tuned!

Keep it Dark, Keep it Heavy!!!

Been on Vacation...

Highlights from Vacation

RAW Parallel Box Squat 555x2x3

Bunch of RAW Benching to fix the old Left Shoulder that is now fuckered up, the right is fine now though, so that is good. Non-Lifting Related Injuries Suck!!!

Long Pause Bench Press (Count of 3) 305x3x3, 315x3x3, 335x3x3, all with an eye for Speed...

Messed around with a Football Bar, I will eventually buy one of these, I thought it was cool......

Had to work out at some rehab type place, not much in the way of powerlifting equipment, so I improvised a little bit...Still, it is always fun to travel to a new gym, bend a bar or two, and get some funny looks when you actually use a squat rack for squatting. I actuall made a dude mad because he couldnt do his curl in the rack, and I refused to let him work in between my squats....Idiot!

Thats it for now, I will be sidelined from a normal work out schedule as I will be travelling next week for the Aerospace Maintenance Conference. Those Aircraft Operators arent into strength development much, so when I can, I will sneak away to the gym...Anyone know of a good Gym in Tulsa?

High Box Squat PR....Again?

Max Effort Squat
High Box Squat w/Champion Suit Bottoms 300x5, 365x3, 425x2, 485x1, 545x1, 585x1, 615x1PR
(For Reference: In my basement a High Box is set at Parallel, a Low box is around 1-2 inches below...)
Rack Pulls (Just above Knees) 405x3, 455x3, 505x3, 555x3, (Straps On) 605x3, 650x3
(For Reference: In my basement a Rack Pulls are approx 2 inches above the knee cap...)
Done...

What a day, What a day....I must say, I am really enjoying having over 600lbs of weight in the basement. I dont feel my powerlifting endeavors are running with a governor on them any more. Cant wait to see where it takes me...

So, for the second week in a row I hit a PR on the High Box Squat w/Champion Suit Bottoms, I think I had another 15-20 in me, who knows. In keeping with my latest approach of not going to failure, I left it there to experiment with some Rack Pulls above the knee. Plus, I am pretty happy at the moment, I never thought I would see the day I would possess a 600 pound squat.

This was my first foray into Rack Pulls above the knee. In the past they have always been about 2 inches below. I really think above the knee pulling will help with what has now become my weak point in the pull, the lockout. Time will tell. I worked up to a pretty grueling 650x3, I believe if I had less volume leading up I am capable of pulling 700 a couple times with straps. In the future I guess...

Well thats it for now, have a good one....

I squatted that dude!

Keep it Dark, Keep it Heavy!!!

605 High Box Squat....PR

Max Effort Squat
High Box Squat w/Champion Suit Bottoms 305x5, 365x3, 425x2, 485x1, 545x1, 575x1PR 605x1PR
(For Reference: In my basement a High Box is set at Parallel, a Low box is around 1-2 inches below...)
Kettlebell Complex(30 seconds rest after one time through)
Figure 8 to Hold 5,5,5,5
Single Arm Swingthrough 5,5,5,5
Ab Wheel 5,5,5,5

Hit a couple PR's in easy fashion tonight. 575 was the first. Until a couple weeks ago I didnt have enough weight to venture into the 600 pound range, and I think subconsciously I use this as crutch to stagnate. Now I have no excuses. So, with plenty of weight available, I thought it was necessary to hit a PR in the high box. Considering that before the x-mas break down I had, I hit 570 for a double RAW, I knew 605 with the Shit suit on wouldnt be a problem. And as expected, it wasnt. I had plenty in the tank and still smoked 605 while having to piss like a race horse, thinking about some work related crap, not having proper tightness, and just basically not being focused. I didnt really feel like lifting today and contemplated taking the night off...but I thought I owed it to myself to at least get 605 in the books.....So there, its done.

I finished up with some Kettlebbell Complex I pulled out of my ass because I didnt feel like doing anything else. Plus, having pulled heavy last week, sticking 605 on my shoulders this week, I figured the old CNS would thank me....Until Next time...

I Agree

/

Dynamic Effort Bench Press

Dynamic Effort Bench w/Doubled MonsterMini's 155x9x3
JM Presses 95xDunno How Many, lost count
Pull Up Complex
Wide Grip Palms Away ------\
Narrow Reverse Grip ---------> 10x3 Reps - Read Below
Palms Facing-----------------/
Single Arm KB Upright Row 3x10

Dynamic Effort Bench Press w/Doubled Monster-Mini's were fast, will up the percentage next week. this weight represented around 50% of last known 1 RM minus 30 lbs. Chest was quite sore this morning.

JM Presses were an exercise in frustration, used 95 pounds for a ton of reps trying to get the form right. I have performed the JM Press in the past, however, after watching a video from the man himself, it was determined I had no idea how to perform this tricep killing movement. Also, it was noted that a good many people at Youtube are in the dark as well. I will post a link to this little snippet of JM Blakely providing proper instruction. If performed correctly, the JM Press is a humbling experience. The weight handled is not what you would refer to as a max effort type load, therefore the ego must be checked at the door... Stay Tuned.

The Pull Up complex is something I pulled out of the archives. This approach allows you to get many more reps in than if performed in a traditional set/rep scheme. Here's how it goes, Approach your pull up apparatus, perform one full range, palms away, Wide Grip Pull Up. Reset, & immediately perform 1 full range Reverse Grip Pull Up, reset and immediately perform 1 Palms Facing Pull Up. Rest 20-30 Seconds and repeat a bunch of times...

Reps should be performed with as force as you can exert, be dynamic, be speed!

So now, all you Pull Up challenged souls, have a way to get an effective pull up workout in without the grip, biceps, or smaller muscle groups fatiguing which sort of renders the traditional approach of 3 sets of 10 (that most skinny pricks can get by on....Just kidding all you skinny folks...) useless for anyone with considerable bodyweight. Trust me, the 30 second rest is more than enough to help the supporting cast of muscles recover to explode for each succeeding rep. Enjoy!!

Thats it for today, Keep it Dark, Keep it Heavy!!!