Sunday, October 18, 2020

Muscle Cars and Strength Athletes

The 1969 Chevrolet Chevelle. The quintessential muscle car.  Born in an era when cars were just cars. It contained no power windows, no power door locks, and rolled off the production line with more horsepower than cubic inches. With frame bending torque it would staple its passengers to their seats and made the kids hang onto the door handles. Simply put - it was a beast. A strong and powerful beast.

During the same era another beast existed. Its purpose was to be strong and powerful just as a muscle car. These beasts were warriors. Warriors not made of steel, but of living flesh. Steel was its enemy, but only during battle. During time of peace, an ally. These beasts were strength athletes. Strength athletes comprised of
weightlifters, powerlifters and strongmen. They could be found mastering their trades in cult like gyms. Gyms located in garages, basements, and dark rooms that resembled dungeons. The very same places where muscle cars are found.

Unfortunately, as the muscle car has been replaced by fashion, so has the strength athlete. Cars are now outfitted with GPS systems, fart-pipe exhausts, and with rims that resemble hats with propellers on them with no functional value. Similarly, strength athletes have been replaced by men whose physiques are "all show, and no go" and have no functional value what so ever. Furthermore, their dusty gyms have been replaced by commercial "fitness" centers whose interiors are painted by Barney and Friends. That must end right now and that is why Bowtie Gym was created.

Just as the founders of Chevrolet were inspired by a bowtie, the Bowtie Gym name is inspired by its permanent resident which is pictured above. A 1969 Chevrolet Chevelle. It's strong, powerful, and represents a philosophy that can only be found in the underground gyms that are located away from the likes of Barney and Friends.

Welcome to Bowtie Gym.

Friday, October 16, 2020

The State of the Gym

Pre-Construction.



Clean-Up.



Construction of Platform.

Thursday, October 15, 2020

Current PR's

Competition PR's
Back Squat 1RM = 395 >>> December 12, 2010.
Bench Press 1RM = 302.5 >>> March 01, 2015.
Deadlift 1RM = 451 >>> March 01, 2015.

Training PR's
Back Squat 1RM = 405 >>> November 23, 2013.
Back Squat 375 x 5 x 3 sets >>> November 16, 2013.
Bench Press 1RM = 315 >>> November 23, 2013.
Bench Press 297.5 x 5 x 3 sets >>> April 06, 2013.
*Deadlift 1RM = 465 >>> November 23, 2013.
*Deadlift 416 x 5 x 1 set >>> January 05, 2016.

Press 167.5 x 5 x 3 sets >>> November 16, 2013.
Power Clean 1RM = 215 >>> December 23, 2011.
Power Clean 195 x 3 x 5 sets >>> February 15, 2011.
Power Snatch 1RM = 152 >>> June 24, 2011.
Chin-Ups BW x 14 x 1 sets, BW x 13 x 2 sets >>> December 12, 2011.
Pull-Ups BW x 13 x 3 sets >>> November 18, 2009.

*Performed with a double overhand grip.

Wednesday, October 14, 2020

Goals 2019

By year's end I will do the following in a powerlifting meet:
  1. Squat = 410
  2. Bench = 320
  3. Dead = 470
  4. Total = 1200
By year's end I will do the following in a weightlifting meet:
  1. Snatch = 85 kg
  2. Clean & Jerk = 125 kg
  3. Total = 210 kg

Saturday, November 23, 2013

Week 9 - Day 3

MOCK POWERLIFTING MEET - SATURDAY, NOVEMBER 23, 2013

Squat #1: 385
Squat #2: 405 PR
Squat #3: 425 - Missed

Bench #1: 285
Bench #2: 305 PR
Bench #3: 315 - Completed lift, but red lighted for not waiting for "press" command. I'll chalk it up as a training PR.

Deadlift #1: 405 - Missed due to grip. Not sure why seeing that I hit this for an easy set of 5 a week prior.
Deadlift #2: 440 - Missed due to grip.
Deadlift #3: 440 - Used alternating grip, so not a PR.

Total: 1150

Since I was having grip issues on the deadlift, which I've never had before, I knew I had more in me. So, being determined to set a PR, I continued to pull a few more times after my final attempt.

Deadlift #4: 445, double overhand, PR
Deadlift #5: 465, double overhand, PR

Here's a quick video synopsis of today's session.

All in all, it was a good day. Set training PR's on all lifts and I learned how to approach my next powerlifting meet, so I avoid making same the mistakes. Looking forward to the next 6 weeks of training.

Wednesday, November 20, 2013

Week 9 - Day 2

Back Squat @ 80% 267.5 x 5 x 2 sets
Press @ 80% 135 x 5 x 3 sets
Iso Side Bridge BW x 45 sec x 3 sets
Pull-Ups BW x 9 x 3 sets

FM Chin-Up Ladder 1,2
FM Push-Ups 10,10
FM Crunches 10,10

PM Neck Harness 20 x 25 x 3 sets

Reduced press load due to upcoming mock powerlifting meet.

Monday, November 18, 2013

Week 9 - Day 1

Back Squat 385 x 1 (opener); 335 x 5, x 5, x 7
Bench Press 285 x 1 with pause (opener); 277.5 x 5 x 3 sets
A1. Pendlay Rows 155 x 12 x 3 sets
A2. Ab Wheel BW x 12 x 3 sets
B1. Barbell Curl 45 x 15; x 11

FM Circuit:
Chin-Ups 1,2
Push-Ups 10,10
Crunches 10,10

PM
Neck Harness 20 x 25 x 3 sets
Neck Flexion 20 x 25 x 3 sets

Today I hit my openers for the Saturday mock powerlifting meet.  The squat and bench attempts went really well and I'm thinking a 1200 total might be in the cards.

Also, I reset the squat numbers and began a new six week cycle which will bring me to the end of the year.  I'll be using the Greyskull LP in an attempt to push the body weight up to 200lbs, so strength numbers won't be as important, but volume of work will.  According to the scale I gained 7 lbs over the past eight weeks and currently I am at 193 lbs.

Saturday, November 16, 2013

Week 8 - Day 3

Back Squat 375 x 5 x 3 sets *PR*
Press 167.5 x 5 x 3 sets *PR*
Deadlift 405 x 5 x 1 set - These were a joke today.  Easy as hell!
A1. Pull-Ups BW x 8 x 3 sets
A2. Iso Side Bridge BW x 40 sec x 3 sets

Today's squats were an all out effort.  Couldn't have completed another rep even if I tried.  My legs were trembling on the 5th and final rep.  Feels good knowing I gave it my all under the bar today.

My goal for the past eight weeks was to remain consistent with my training by completing 3 lifts per week; this is exactly what I did.  In doing so, previous PR's have fallen and new one's obtained; however, based on the last two weeks of training, I believe it's time to progress from the novice LP.  With that being said, the goal for the next six weeks is to follow a GSLP without missing a planned lift.  This will bring me to the end of the year at which point I will reassess my training goals to determine the next step.  Additionally, this week I will complete a mock powerlifting meet to fulfill a personal goal I had set for myself eight weeks ago.  My attempts are tentatively as follows:

Squat 1 = 385
Squat 2 = 405
Squat 3 = 425

Bench 1 = 285
Bench 2 = 305
Bench 3 = 315

Deadlift 1 = 405
Deadlift 2 = 440
Deadlift 3 = 460

*deadlifts performed double overhand

All my second attempts would be PR's giving me a total of 1150.  My third attempts are "wishful thinking" which would give me a 1200 total.  If I'm properly recovered come Saturday I think I'm good for it.  Time to make it happen.

Thursday, November 14, 2013

Week 8 - Day 2

Back Squat @ 80% 292 x 5 x 2 sets
Bench Press 275 x 5 x 3 sets
A1. Barbell Rows 155 x 10 x 3 sets
A2. Ab Wheel BW x 12 x 3 sets

PM Neck Harness 25 x 20 x 3; Neck Flexion 10 x 20 x 3 sets

Miss loaded back squats.  Should have been 296 for 80%, not 292.

Tuesday, November 12, 2013

Week 8 - Day 1

Back Squat 375 x 5; x 5; x 1
Press 165 x 5 x 3 sets
A1. Pull-Ups BW x 7 x 3 sets
A2. Iso Side Bridge BW x 40 sec x 3 sets

Attempted another squat PR.  The first two sets felt fast, but I just didn't have it in me for the third.  Skipped the power cleans due to serious low back fatigue from squatting.  This is the second week I had to modify the load or skip the power cleans, so they might be dropped entirely moving forward.  Otherwise, looking forward to Saturday's lift, so I can give 375 another go.

Saturday, November 9, 2013

Week 7 - Day 3

Back Squat 370 x 5 x 3 sets *PR*
Bench Press 270 x 5 x 3 sets
Deadlift 395 x 5 x 1 set
A1. Pendlay Row 155 x 8 x 3 sets
A2. Iso Side Bridge BW x 35 sec x 3 sets

Thursday, November 7, 2013

Week 7 - Day 2

Back Squat @ 80% 292 x 5 x 2 sets
Press 163 x 5 x 3 sets
Power Snatch 105 x 2 x 5 sets
A1. Pull-Ups BW x 6 x 3 sets
A2. Ab Wheel BW x 10 x 3 sets

PM Neck Harness 25 x 15 x 3 sets, Neck Flexion 10 x 15 x 3 sets

Tuesday, November 5, 2013

Week 7 - Day 1

Back Squat 365 x 5 x 3 sets *PR*
Bench Press 265 x 5 x 3 sets
Power Clean 185 x 3 x 5 x sets
A1. Pendlay Rows 135 x 12 x 3 sets
A2. Iso Side Bridge BW x 35 sec x 3 sets

Video of squat PR.  Enjoy. http://youtu.be/Wp_r86XNiCA

Saturday, November 2, 2013

Week 6 - Day 3

Back Squat @ 80% 287.5 x 5 x 2 sets
Press 162 x 5 x 3 sets
Deadlift 390 x 5 x 3 sets
A1. Pull-Ups BW x 5 x 3 sets
A2. Ab Wheel BW x 8 x 3 sets

Thursday, October 31, 2013

Week 6 - Day 2

Back Squat 361 x 5 x 3 sets *PR*
Bench Press 260 x 5 x 3 sets
Power Snatch 100 x 2 x 5 sets
A1. Barbell Rows 135 x 10 x 3 sets
A2. Iso Side Bridges BW x 30 sec x 3 sets

Hell yeah!  Freakin' PR on the squat!  Haven't PR'd in over three years due to inconsistent training.  Goes to show that consistency is the key.  It's really that simple.

Drink milk.  Squat.  Repeat

Tuesday, October 29, 2013

Week 6 - Day 1

Back Squat @ 80% 285 x 5 x 3 sets
Press 161 x 5 x 3 sets
Power Clean 192.5 x 3 x 5 sets
A1. Ab Wheel BW x 8 x 3 sets
A2. Pull-Ups BW x 5 x 2 sets

This week I've decided to add in pull-ups and barbell rows.  I can definitely notice my bench is a little weak with their absence.  Hopefully it I won't take too long to get my pull-ups back up to speed.

Power cleans were better than last time regarding technique; however, I'm starting to get some left sided forearm pain due to early arm bend on the second pull.  Need to work on that.

Sunday, October 27, 2013

Week 5 - Day 3

Back Squat 355 x 5 x 3 sets
Bench Press 255 x 5 x 3 sets
Deadlift 385 x 5 x 1 set
Iso Side Bridges BW x 30 sec x 2 sets

All completed in 1 hour 6 minutes.

Thursday, October 24, 2013

Week 5 - Day 2

Back Squat @ 80% 280 x 5 x 3 sets
Press 160 x 5 x 3 sets
Power Snatch 95 x 2 x 5 sets
Ab Wheel BW x 8 x 2 sets

Yikes!  I haven't snatched in a long time.  Definitely needs a lot of work.

Monday, October 21, 2013

Week 5 - Day 1

Back Squat 350 x 5 x 3 sets
Bench Press 250 x 5 x 3 sets
Power Clean 190 x 3 x 5 sets
Iso Side Bridge BW x 30 sec x 2 sets

Missed 3 out of 15 reps on power cleans.  Two of them on the first set and one on the third set.

This week I decided to decrease squat and pulling volume, so now I will be doing the following:

M - Squat, Bench/Press, PC, Ab work
W - 80% Squat or Front Squat, Press/Bench, P. Snatch, Ab work
F - Squat, Bench/Press, Deadlift, Ab work

Would like to start adding more at this point, but going to continue keeping things simple with programming.  Probably continue an "advance novice" set-up for the next four weeks depending on progress; thereafter, I'll begin running a "GSLP" set-up.

Saturday, October 19, 2013

Week 4 - Day 3

Back Squat 345 x 5 x 3 sets
Press 157.5 x 5 x 3 sets
Deadlift 380 x 5 x 1 set

Wednesday, October 16, 2013

Week 4 - Day 2

Back Squat 340 x 5 x 3 sets
Bench Press 245 x 5, x 5, x 7
Power Cleans 185 x 3 x 5 sets

Monday, October 14, 2013

Week 4 - Day 1

Back Squat 335 x 5 x 3 sets
Press 155 x 5 x 3 sets
Deadlift 375 x 5 x 1 sets

Friday, October 11, 2013

Week 3 - Day 3

Back Squat 330 x 5 x 3 sets
Bench Press 275 x 5, x 5, x 4
Power Clean 170 x 3 x 5 sets OEM

Back squats felt FAST!  Shockingly I felt really strong on them today! Benching was a different story.  Missed the 5th rep on the last set about halfway up and dumped it on the spotting pins.  I didn't use a spotter which was stupid on my part, so close call.  Probably would've made the last rep if I took a hand off from a spotter, but spotter or not, should have made this lift since in the spring I hit 300 x 5, x 5, x 4.  Oh we'll.  I'll get it next time.

Overall, good ending to the week.  Now it's time to prepare for week 4.  I'm shooting for two deadlift sessions this coming week, so I'm interested to see how the low back holds out.

Wednesday, October 9, 2013

Week 3 - Day 2

Back Squat 325 x 5 x 3 sets
Press 150 x 5 x 3 sets
Deadlift 370 x 5 x 1 set

Low back fatigue starting to set in due to increasing work volume.  Hoping I can make it to next Friday before making any new changes.

Monday, October 7, 2013

Week 3 - Day 1

Back Squat 320 x 5 x 3 sets
Bench Press 270 x 5 x 3 sets
Power Clean 155 x 3 x 5 sets

Kept it pretty conservative with the power cleans, but hoping to be at 185 by next Wednesday.

Friday, October 4, 2013

Week 2 - Day 3

Back Squat 315 x 5 x 3 sets
Press 145 x 5 x 3 sets
Deadlift 365 x 5 x 1 set

Starting next week power cleans will be alternated with deadlifts.  Will do so for 2 weeks.

Wednesday, October 2, 2013

Week 2 - Day 2

Back Squat 310 x 5 x 3 sets
Bench Press 265 x 5 x 3 sets
Deadlift 355 x 5 x 1 set

Monday, September 30, 2013

Week 2 - Day 1

Back Squat 305 x 5 x 3 sets
Press 140 x 5 x 3 sets
Deadlift 345 x 5 x 1 set

Friday, September 27, 2013

Week 1 - Day 3

Back Squat 300 x 5 x 3 sets
Bench Press 260 x 5 x 3 sets
Deadlift 335 x 5 x 1 set

My recovery ability is way up this time around since I'm not doing any conditioning.  Feeling good about things this time around.