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

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.

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.

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.

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.

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

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

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

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.

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.

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.

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.

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

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

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.

Week 1 - Day 2

Keeping things simple.

Back Squat 295 x 5 x 3 sets

Press 135 x 5 x 3 sets

Deadlift 325 x 5 x 1 set

Week 1 - Day 1

Well, it's been some time since my last post.  My training has been pretty much nonexistent, so my numbers have regressed quite a bit.  Also, my diet has been sub par with my daily caloric intake being equivalent to that of a robin's.  It's no wonder I'm down ~10 pounds.  Anyways, here's where I'm currently at:

BW = 186 lbs.

Back Squat 275 x 5, 285 x 5, 295 x 5
Bench Press 255 x 5 x 3 sets
Deadlift 315 x 5 x 1 set
Press 135 x 5 x 1 set

My plan is to squat and deadlift every lift for the next two weeks to get things up to speed.  Starting the third week, depending on how I feel, I will begin deadlifting once a week and Tuesday's squats will be reduced to 80% of Sunday's load.

USAPL Massachusetts and Rhode Island Powerlifting Championships, Johnston, RI

BW = 195 lbs.
Competed in 90Kg (198lbs) Raw Open Class

Squat
Attempt 1 = 365
Attempt 2 = 380 PR
Attempt 3 = 395 PR

Bench Press
Attempt 1 = 265
Attempt 2 = 280 Tied PR
Attempt 3 = 300 PR

Deadlift
Attempt 1 = 385
Attempt 2 = 405 PR with Double-Overhand Grip
Attempt 3 = 435 PR with Double-Overhand Grip

Total = 1130
Placing = Last.

Had a great time at this meet! This was my first full meet and went 9 for 9. I couldn't have asked for anything more.

Caution: Tank Crossing.

Greetings after a long hiatus from training. This summer's activities have really put a damper on my squatting and milk drinking. From late May through early August my place of duty was on the glorious Marine Corps Base, Camp Lejeune, NC. Fantastic trip and a solid motivator.

My hat goes off to all the hard charging Marine NCO's that exist in our beloved Corps today. Every single last one of them are true professionals and they have taught me numerous lessons on being a better Marine and a better human being. When it's my time to perform under fire I hope I conduct myself as these warriors have and continue to do.

Here's to them - Semper Fidelis.

During my time south I experienced an injury that seems to not have gone away. At times this injury didn't allow me to walk, but yet I had to climb out of the rack every glorious Marine Corps morning and pull it out of fire to participate in physical training (PT). It was a bitch, but overcoming hard physical tasks is something I enjoy doing. It truly tests your limits not only physically, but also mentally. When you make it through you always become a better warrior.

With the above being stated, the road ahead of me is going to be a long one back to the 70's Big realm, but I'm up for the challenge. That is why my goals are to compete in three strength events during the year 2011. No outcomes are expected, only me stepping onto the platform after a long hiatus and to get myself back into the competitive spirit. Stay tuned, watch along, and remain cautious - a tank crossing ahead.

That is all. Carry on.