Powerlifting training log.

[.Mad Hatter.]

152.6 as of this morning...my mirror is filthy. I still have 4.1lbs to cut.

[JRockFTW]

Dude...seriously...I know you have toddlers, my daughter is 3 and didn't get the sleep gene. She's in bed at 7:30pm but doesn't fall asleep til 8:30 (but hey we need our time/sanity lol) then she's up at 6:30am on the dot. Most nights, she wakes up once or twice to hit the potty. Needless to say, we don't sleep well...ever. lol

Wait until you have two Pat, and one will set the other off and vice versa. I am outnumbered by females in my house 3 : 1. I am starting to get the itch to deck out my garage/man cave and buy a basset hound(I'll call him Hank) to keep me company.

[JRockFTW]

152.6 as of this morning...my mirror is filthy. I still have 4.1lbs to cut.

[NO HOMO]Motivation right here people... [/NO HOMO]

[Aliel]

Damn you're lean as hell. I wonder how long it will take me to lean out like that. I need to add the muscle first though LOL.

[.Mad Hatter.]

I feel pretty good this lean. Getting those last few pounds off toward the end of next week generalyl isn't fun though. I did a quick bench workout today:

55x8
95x5x2
135x2
165x1
185x1
205x2

Full pause on each one, I stopped at 205 as I don't need any extra stress a week out. I will probably open around 200lbs and then go from there to hopefully something between 215 and 225.

[chubbychynk]

Looking good, very lean!

I'm getting old (38 in May), just trying to maintain, much harder than you would think!

[94jedi]

Damn...very jelly of you guys!!! I was beginning to see outlines of abs through my fat....I have a long way to go!!

[JRockFTW]

Looking good, very lean!

I'm getting old (38 in May), just trying to maintain, much harder than you would think!

Dang chub, bomber traps dude. Much respect... you make even Pat and I seem like spring chickens...

[.Mad Hatter.]

Chubb, you've always been an inspiration with that level of lean-ness at your age (not that it's impossible, just requires some hard work.) Guys have a tough enough time looking like that at half your age.

[94jedi]

Seriously Chub...Geoff is right. Lean as fuark and doing it at 38 y.o. Inspiration.

[chubbychynk]

Wow, thanks for the props guys. Definitely motivates me more. I've been on creatine for a month now. I only take it PWO on weight training days (3 days/wk). At first I felt that I got a little bloated, but that has since resolved. Got some strength gains and more pump for sure. Maybe even quicker in the 100m, not so much in the 200m. That is still a painful one. To actually sprint 200m. To think even the 400m is an all out sprint for some. And thanks for letting me use your log to show off Geoff :p

[.Mad Hatter.]

Anytime, dialogue and the like is always welcomed :)

[mdzaudi]

Now i'm more confused.... why does your AZ name have "chubby" in it?

[chubbychynk]

why is this guy named "tiny?"

[.Mad Hatter.]

I'm around 150 now...about 3 ish lbs to go to have some wiggle room...thought this was cool because that vein in my lat is poking out...lol.

[.Mad Hatter.]

Just got back from weigh in. Looks like my scale is SUPER light. lol.

I was 144.76lbs leaving my house but weighed in at 150.15....almost 2lbs over.

I spent an hour and a half on the bike, treadmill, etc. with a sweater and 2 shirts on and gave it one last shot 15 minutes before the scale closed...147.8lbs completely naked, haha. time to eat!

[Aliel]

What is your target weight for the comp?

[.Mad Hatter.]

The weight class was 148.5

I put 50+lbs on my total today.

325 squat
214 bench
363 deadlift
903 total

I just ate 2/3 a cheesecake and feel like I'm going to die.

[Aliel]

Thats great. That was for the competition or just a test? If so how did you place?

[.Mad Hatter.]

Yup it was in a competition. I was the only guy in my class :(

I would have placed 2nd however had I gone up a weight class (165lbs), so that was kind of cool to know.

[Illusive90s]

Yup it was in a competition. I was the only guy in my class :(

I would have placed 2nd however had I gone up a weight class (165lbs), so that was kind of cool to know.

Would have placed second based on total, or based on the formulas? Did you hit 9 for 9? Congrats on upping the total.

[.Mad Hatter.]

Based on the total, they don't use formulas as all competitors are classed in age/weight groups. Yesterday's meet was open, so all ages compete against one another in the same weight class. I totalled 903 and the guy who got 2nd in the 165lbs class totaled like 893 I think. The 1st place guy was over 1100 IIRC...he set at least 1 world record.

I went 8/9

SQ: 297, 314, 325
BP: 197, 214, 220 (just missed it)
DL: 330, 341, 363 I actually thought my second lift was 351, went to put in my third and was pissed because I knew I needed 360 for my 900 total and didn't want to jump 20lbs. My friend called me a pussy so I had to go for it, haha. I went and got a sugar packet from the coffee bar and downed it before my attempt.

[JRockFTW]

Awesome job man! What's next on the horizon?

[Illusive90s]

My misunderstanding. I thought that they used the Wilke's formula, or something similar, within each of the classes to determine ranking.

[.Mad Hatter.]

I think the only time the formulas come into play is when they determined best lifters (male and female; JR, open, masters). Other than that it's straight up totals which is cool. The federation is 100% RAW so they do everything pretty straight up.

I MIGHT compete again in July, but I may wait longer. I will see where my numbers are at. I want a solid 350 squat, 230 bench, and 400 deadlift.

[Audi Skate Snow]

Nice progress man!

I started WS4SB today. I needed something new and want to gain a bit more mass so I figured I would give it a try.
I am 30, 5'7 and 150lbs. Not sure my BF% but I am pretty lean. I go to the gym 4-5 days a week for the passed 4 years. mainly I was just maintaining but now needed something new.
Today did ME upper body, and I think I am doing it right.
Bench:
bar X 12
95 X 10
115 X 8
135 X 5
175X3
then max 195 X 3

Then did incline DB press, DB Rows, DB Shoulder press, BB Curl.

I think I have it down right.. doing monday, wednesday, friday and monday then repeat.

I will see how it goes.

[.Mad Hatter.]

Back at it this week with some higher volume ish...still recovering from Saturday.

Monday 2/13/12:

Incline Bench: 4x8 @ 135lbs
DB Chest Press: 4x12 @ 30lbs
1 Arm DB Row: 4x12 @ 35lbs
Triceps Pressdown: 4x15 @ 80lbs
DB Curl: 4x15 @ 15lbs

Tuesday 2/14/12:

High Bar Oly Squat: 4x8 @ 135lbs, 155lbs, 165lbs, 165lbs
Good Morning: 5x10 @ 95lbs
Supine Plate Drag: 3x15 @ 25lbs
Hanging Leg Raises: 3x15

[.Mad Hatter.]

Thursday 2/16/12: fasted training

Strict OH Press: 4x8 @ 85lbs
Wide Pullups (full range): 4x8
Cable Shrugs: 4x12 @ 100lbs
Prone DB Row: 4x12 @ 25lbs

I HATE high volume training. I feel like a pussy. I'm going to do a 3 week bench protocol starting next week, my bench needs work.

[.Mad Hatter.]

I started a Smolov template for bench; 4 bench days/week with varying volume. I will stick with it for 3 weeks at least, perhaps 4.

Sunday 2/19/12:

Flat Bench: 6x6 @ 150lbs
Box Squat: 3x8 @ 225lbs
Pendlay Row: 3x8 @ 115lbs
Scissor Hip Extension: 3x10

[94jedi]

Geoff, Those are some solid numbers!!! Good work!! Did you get a plaque or a trophy or something? Post a pic if you did (I'm a sucker for trinkets of achievement lol).

Don't forget, CF Games open starts in 2 days!! :) Give it a shot!

[.Mad Hatter.]

Ya, I won my class by default, lol.



On the left is the guy who lifts @ 132 and has a 385 squat, 275 bench, and a 456.5 deadlift...I think he has all the world records. The big guy next to him is his buddy who lifts at like 90kg or something, and the guy beside me is the guy who came in first @ 165lbs...He has a few world records as well, if not all of them.

I think I've put the games out of my mind...I really don't care enough to even bother TBH. I need to get my bench way up, I need that 950 total @ 148.5. lol.

[94jedi]

Gotcha...No worries man! Actually, I'd like to do a PL or even a strongman comp someday...we'll see.

[.Mad Hatter.]

I thought about a strongman years ago...but I think then run a 200+ lb weight class and an up to 200lb class...so I'm a little light for the latter, lol.

[.Mad Hatter.]

ugh...looks like I will be doing crossfit afterall. My boss is putting a team together for some sort of workshop this Friday that CF/Reebok are doing in Toronto...I'm mostly going for the free shit. haha

[94jedi]

Lol Damn they suckered you in. Reebok is BIG TIME Into cf right now. I'll be interested in hearing about how it goes. Man I wish I was in the area. I'd go with you and snap some pics.

[.Mad Hatter.]

When he first asked me I thought he was putting a team together for regionals...I'm still not quite sure exactly what's going on but I like the reebok/crossfit gear so at the very least I will come home with some nice stuff.

[mdzaudi]

I read this guys crossfit blog from time to time. Not because it offers alot of insight into crossfit, but because he makes fun of it constantly even though he does it.

http://beastmodaldomains.com/

[94jedi]

I read this guys crossfit blog from time to time. Not because it offers alot of insight into crossfit, but because he makes fun of it constantly even though he does it.

http://beastmodaldomains.com/

Yep, I read that blog a lot as well. If you like that, take a look at his buddy "Drywall". Seems that all the people who are truly educated about human performance, all have the same gripe(s) with Crossfit. Actually, amongst those that do CF (well, their own brand of it), there's a subset of people that see the limitations of CF and they make no bones about openly criticizing it. Funny thing is that they're big players in the crossfit world. Crossfit Football is one that comes to mind. Outlaw Crossfit is another. There are quite a few that have broken away from crossfit as well, Greyskull Barbell, Catalyst Athletics, Rob Wolff, Mark Twight, etc. They all broke away because of Issues w/ the top crossfit people, presumably Glassman, Castro, etc. There's a lot of history there and it's interesting reading, if not, entertaining.

Geoff, for the record I like some of the Reebok CF gear as well, but most of it is just way too pricey. I hope you get a lot of free stuff though. Reebok is making a huge marketing push. Within the crossfit sphere, feelings are mixed about the relationship but if you truly want to crown the fittest man/woman on earth, you'd better be able to bring your sport to the masses and reebok can help CF do that.

FWIW - I bought the Reebok Olympic lifting shoes. They're expensive but awesome. I skipped the trainers though. $119 a pair was too much IMHO when New Balance makes an awesome minimalist trainer in the MX20. much less $$$.

[.Mad Hatter.]

I will be getting shoes/shorts/a shirt... :D

I'm stoked about that...and pretty much only that, haha.

Tuesday 2/21/12:

Flat Bench: 7x5 @ 160lbs
Seated Row: 3x10 @ 110lbs
Wide Strict Pullups: 3x8
DB Curl: 3x12 @ 20lbs

[94jedi]

Free SWAG is always good!!!