Nice PR's. 300 and 400 is right around the corner.

Thanks will. I hope so. I'm hoping to hit those numbers come compition time.

Long weekend. Started to get a lot of things unpacked and settled into the new house. Did some shopping so I could get some stuff done around the house. I don't know if the shopping cart push could be counted as GPP. I'm sure some of everything else could be. I fixed a toilet leak, replaced a light fixture, replaced all the locks, put in a door, and took out a wall. Taking out a wall is fun but the clean up afterwards sucks. Did take some time out to go see Pan's Labyrinth, great movie.


shopping cart push/pull
1x5000 isles@pyramid up to finish with full cart

Door Carry with pinch grip (Had to carry back to garage to get holes cut out and trim 2'' off top and bottom)
1x2@ 1 standard 30'' door

Overhead Light Fixture Press
1x1@light fixture (Shoulders get tired after a while keeping them up over the head)

Hammer Swings
1x23434392872 @ 1 standard hammer and prybar at times.

Drywall and stud clean up
2x1@really big boxes filled up with drywall and studs cut down to fit into car to be thrown away.

Hope to have more energy this week.

Week 7/ Day 1
DE Bench:

Flat Bench
8x3@155


Assitance Work:

Incline DB Bench
3x8@85

HS Iso Lateral Row
1x8@90, 135, 170

Tri Rope Pushdowns
4x8@110

Rope Hammer Curls
4x8@110

B/W 184

Didn't know how much weight my upper back could take today as they feel pretty beat up but screw that pansy talk lets grind through it.

Week 7/ Day2
ME SQ/DL day

High Box squat (about 3in above parallel)
1x3@bar,95,135, 185, 225, 275, 315, 365, 405 PR
1x1@ 455 PR PR!!!

I love the high box squat. I didn't wrap my knees at all and didn't put on the belt until I got to 405. Felt great. First time over 400 on the squat and at 405 it felt really heavy but I got a solid three out of it. Then I thought about putting on a couple tens or even 5s as I was entering new territory but said screw it and put on a couple 25s. I got up underneith the bar and lifted and instantly felt like I was being crushed but I wasn't going to stop just because of that and stopped thinking about the weight. I got down onto the box and gave myself a good pause. On the way up I let out a little wind and new I better rack it but I did it. I think next time I'll get two.

Assistance work

GHR
4x8

Hypers
2x20@b/w

Bench Leg raises
4x20

B/W 184.6

One effect of not taking creatine now for over a month has been more and longer cases of DOMs. Strength is still there no problem so I don't know if creatine really helps me for strength but it sure helps me with recovery.

Week 7/Day 3

ME Bench
Close Grip Bench going to 3 Rep max
1x3@bar, 95, 115, 135, 165, 185, 205, 225
1x1,miss@235

Supplemental work
4 board press with close grip
1x2@225, 255
1xmiss@275
1x3@225

(Close grip sucks I've decided. So, that means I must do it. Wow, 225 felt heavy with close grip. That really hit my triceps hard.)

Assistance work

Pull-ups
5x6

Standing Abs
4x15@60

B/W 186.2

if you think close grips suck, try extra wide grips...outside the power rings and get back to me.

So tired this morning. Then I get to work and there's not much to do so I'm falling asleep. I just had some coffee a little while ago so now I'm buzzing with energy and nothing to do to release it. Workout was good. I just wanted to keep it simple today and deload a little.

Week7/Day4

DE Squat/DL

Box Squat
10x2@205

Assistance work

Hypers
2x20

Side Bends
2x15@55

Hanging Leg Raises
4x15

Standing Calf Raises
3x12@115

B/W 186.6

Just had a nice relaxing weekend. Didn't do anything to the new house and had inlaws come in to visit. Which helped us to not do anything but hang out with them. We both needed that even though there is still a lot we want to do. I'm so ready to hit the weights hard this week. I feel like I've been slacking in the gym but looking back I guess I can't complain. I've been hitting PR's every week so I guess I haven't been doing that bad. I've just been overly exhausted.

I was worried that I would have no energy this morning being that it was like waking up at 4:30am because of the time change. But I couldn't wait to get into the gym. I wish the "power rack" that the gym has provided better increaments in raising and lowering the "pins." I'll have to take a picture of this thing.

Week 8/Day1

DE Bench

Flat Bench
10x3@155

I usually use three different grips on this: narrow, medium, and compition but I threw in really wide as far as I could on the bench. That was really hard and I really felt it in my chest. At 155 it felt heavy.

Suplemental work

Pin Presses Mid height (Wish I could get them higher)
2x3@225
1x1@275 PR (Didn't really plan to but felt like it.)


Assistance work

Standing DB OHP (Palms facing each other)
1x10@25, 30, 35, 40

I'm looking at doing some power cleans and clean and jerks at some time but I realized I've never done even a standing press. So, I'll get prepared with the basics for now.

DB Rear Laterals
3x12@25

Kneeling Ab pulldowns
4x15@140

Rope Hammer Curls
4x6@140

B/W 186.2

Best day ever!!! I just kept going and going like I was the energizer bunny. I finally called it quites after I felt like I was going to fold in half...

Week8/Day2

ME SQ/DL

High Box Squat (3in above parallel)
1x3@bar, 135, 185, 205, 225, 275, 295, 315, 365, 385, 405, 435 PR, 455 PR PR, 475, PR PR PR!!!

405 felt better this week. Still felt heavy but easily doable. Then I kept going and gong. I hit 475 for a really good three with a really good pause on the box. No touch and go there for sure. By the time I got up to 455 and then 475 I felt like I was going to pass out as I couldn't figure out my breathing, trying to hold my breath, and keep my stomach full all at the same time to keep me stable. Didn't put my belt on till I hit 405 but no knee wraps needed at all with the high box squats. I can see myself hit 500 next week but I called it off as I could feel my CNS screaming at me. I need for it to adjust to these heavier weights and bust through this agian next week.

Assistance Work
BB lounges
4x15@bar

My butt was kicked after the last few sets of the high box and didn't realize how much it hit my quads until this exercise. I was pretty winded and didn't add any weights.

Hanging Leg Raises
4x15

Standing Calf Raises
4x12@135

B/W 186.6

Wow, the high box squats really hit my quads a lot more than I thought. I just had my right and left quad lockup a little as I was standing up. It's been a really long time since they've done that.

Here's that contraption that they call an "Olympic Power Rack." It's about useless but unfortunately it's the most usefull thing my gym has. This is a picture off of a website and is slightly different then the one at the gym. The two bottom bars are closer together and lower to the groung. However the hooks actually go all the way down on the back side for some reason. I don't thing they put it together right. The adjustable bar that goes across can easily be bounced out of the hooks if not carefull. It doesn't go up and down in small increaments but 3-4in jumps. The bottom bar is to high to be able to do floor presses. The "Spotting Platforms" can't actually fold down with the types of benches that the gym has so those are useless. If you lose ballance while standing up in the squat you better make sure you go forward and not backward as you'll be laying on the floor. There's only one of these so people love to use it for shrugs, curls, and use the pull-up bar when they can do all three someplace else.

I can really feel the effects of not being on creatine after these ME days. Not because of lack of strength but lack of recovery. I'm sore much faster and for a longer period of time.

Week 8/Day 3

ME Bench

Close Grip Bench (going to 3 rep max)
1x3@bar, 95, 115, 135, 185, 205, 225, 245
1,miss@245 PR (DAMN IT, I let out my air on the second rep and the bar started coming back down as soon as I did that!!)


Supplemental

4 board Press (close Grip)
1x2@245
1x1@265 PR, 275 PR PR!!

I still hate close grip. The weights just seem so much heavier and the range of motion is so much greater. On that last one @ 275 I almost let out my breath and lost it but kept it in and pushed through it.


Assistance Work

Pull-ups
5x6

Tri. Ext. w/ Straight Bar
4x12@60

Seated DB Clean & Jerk
4x12@30

No workout this morning. Took the wife to get surgery done on her wrist this morning and took care of her afterwards. She always comes first. I might try and get in the gym tomorrow if she's feeling better and do some GPP work. I felt really good this week and excited to get back in there on Monday and blast through some more PRs. I'll take as many of them as I can while I can.

Never mind, I just realized that I did some GPP today. Deadbody lift and drugged up wife lifts. As she's been way out of it because of being knocked out for the surgery and pain pills. I carried her from the car to the house and also had to carry her from the bedroom upstairs to the bathroom. That was some tough shit right there getting up and down steps. She was basically dead weight at first as she some completely zonked out and then she could help a little as she got better through the night.

Deadbody lift and carry:
1xcar-to-house@wife
2xbed-to-bathroom-and-back@wife

Drugged up Wife lift and carry:
6xbed-to-bathroom-and-back@wife

MAX it out on the Squat

1x3@bar, 135, 225, 315

All warmed up and ready for the big one

405 PR!!!


Now I'll have to revise my goal for the squat!!! I can handle that. Trouble spot on on this was actually getting down into the hole. Didn't really have any problems getting out and up.