So, My Bench Isn’t So Bad After All

It turns out that despite my fears to the contrary, my bench is progressing nicely. I feel like I’m moving along towards my goal of a 400 raw bench at Unequipped Nationals.

medium grip bench (pinkies 1 inch inside rings): 225×5, 275×1, 315×3 (plenty in the tank), 295×5, 275x3x5, 275×6

superset with

barbell row: 185x5x5

That was all I did. The bench work was pretty decent, so I think I’m going to stick with my bodybuilding oriented training, then about 12 weeks out from Nationals I’ll start doing more powerlifting specific training, including bringing in max effort and speed work training with bands. Hopefully we’ll have our monolift by then, which will definitely help.

So, My Bench Isn’t So Bad After All

What The Hell?

Ugggh. Tonight sucked. I forgot half my shit and I had to run home in the middle of the workout, so I didn’t get shit done.

conv deadlift: 315×1, 405×1, 455×1, 475×1, 495×1, 525×0

Turkish Get Up: 50x2x2

Then I did three bike sprints on a big hill by my house. I can’t really afford to eat enough to train hard, so I’m considering dieting down. I’d also like to get more pussy, and I think cutting some weight would help.

What The Hell?

Random Chicken S!@# Workout

I’m not bothering to go back and look at my logbook, but this is approximate:

preacher curl: 75×18,6,3

wrist curl: 115×10

leg press calves: 7 plates x 12

GHR: back on 4×4, bwx8 with slow eccentric

leg press: stapled by 7 plates I’m going to regroup and try to do the legpress sets tomorrow. I’ll eat a bigger breakfast and drink more water and hopefully smash the weights, otherwise I’ll have to drop the legpress as a movement and go do hack press at the rec, which I don’t want to do.

Now, beer drinking ho!

Random Chicken S!@# Workout

Bam, Pow, Surprise!

I am still alive, but I have been opting out of training. Monday I didn’t feel like it and Tuesday my roommate and I went for a little hike around Ledges State Park, so I didn’t feel like training that night either. I’m going to train with my teammate Kyle tonight, so there’s that.

Like I told Phil the other day, I did two meets back to back and then started this cycle with no break in between, so I’m kind of due for a little break.

Funny story: I accidentally dismantled the trunk hold-open mechanism on the shop car today, so I had to climb inside and fix it before I could bring it back from the field. I’m sure it would have looked funny, one guy standing around while another climbed into the trunk of the company car. Lesson learned; don’t start taking apart the first thing you see when you’re trying to open the back seat through to the trunk.

Bam, Pow, Surprise!

If it ain’t raining, we’re training…

…and apparently even if it is raining. It’s a wet, wet world around these parts, and with the humidity up so high, I soaked completely through my t-shirt in the gym. I had to book it across campus to do some tutoring, so I’m sure my soggy, sweaty, beat-red appearance was appreciated.

Someone I met on T-Nation came out to train with me tonight and I did my best to give him some pointers. I think he’ll definitely continue to make progress and he’s off to a good start.

ez bar curl: 75×5, 125×1, 135×1, 145×8,1,0

cable hammer curls w/rope grip: 5×4, 7×10

seated calves: 150×10

safety bar squats: 240×1, 330×1, 350×1, 375×4, 275×15

one arm pressdown abs: 160x2x10, each side

When I finally got home, about two hours after training, I went to shower and noticed this little gem: a sweet bruise from the safety squat bar. I guess I’m finally a man.

My big ugly back with a purple line on it.

If it ain’t raining, we’re training…

Two Heads are Better Than One, or Two Half-Assed Sessions

Well y’all, I have actually been training. I dragged ass into the gym on Saturday, but between the heat and a hangover from Thursday that just wouldn’t go away I was a train wreck. I only finished half of my workout, and my workouts are abbreviated to start with.


DB flat press: 70×4, 110×4, 135×2,4,2

BB OH press: 135×1, 155×1, 175×4,0,0

reverse grip rack press: 225×14,4,2


conventional deadlift: 405×1, 455×1, 495×1, 515×3, 445×8 I feel like this was a pretty good show, but without Phil around to rattle my chain I’m not sure.

wide grip pulldown: 15×12,3,1

Next time I do this workout I’m going to have to drop the weight way down on flat db press and barbell OH. I’ve also been trying to incorporate abs into my training, but I don’t think it’s a big deal. I’m sort of with Poliquin on this one, I think if you want to build abs, you should squat and deadlift. I see lot’s of guys flailing around on ab boards, but their abz aren’t ripped [dude] because their midsection, although lean, is as thick as a toothpick.

Two Heads are Better Than One, or Two Half-Assed Sessions

Getting It On

Tonight was some solid training, if less than optimal. I left my Chucks at home, so I had to train in my shitty falling-apart Nike Free’s. I was also in a hurry, because I had to get my friend Andy back to Ankeny for dinner with his lovely girlfriend.

dumbbell curls: 50×12, 5, 3

one arm reverse cable curls: 50×8 RH, 50x10LH

standing safety squat bar calves: 260×12

sumo parallel box squat: 315×1, 365×1, 405×1, 435×5

front squat: 225×1, 275×1, 285×5

Getting It On