Talo's training and video log

[Talo]

The more I'm on here the more I'm liking this site. I can't believe it's taken me this long to find it . Anyways , I'm going to be keeping a journal here as well because of the people that are on here I know I will get some good feedback and tips.

Current stats :

Squat = 565 ( knee wraps and breifs only )
= 605 ( suit )

Bench = 325 ( RAW )
= 380 ( single ply )

Deadlift = 525 ( briefs , belt )

weight is currently 235lbs , bf aprox 15%

So my goal is to improve on these numbers by April 2010 because that is when my next competion is going to be. I've got lots of time to train and my current plan is I'm doing Jim Wendler's 5/3/1 for the RAW lifter. I will be using briefs and maybe knee wraps , so it's not totally raw. I wont be getting into my gear until I'm about 4 months out and even then I will prob only suit up once every 2-3 weeks. I train alone mostly !

I am in my second week of this program and the worst part is I'm getting ill. Not too bad , but I may have to take a few days off the gym in order to get better. I went in today and it made things worst , even thou I completed all my numbers.

With this program the best part is I've got all my numbers calculated out so I'm never guessing . It wont get too hard until prob my 2nd or 3rd go around as I'm starting with aprox 90% of my RAW max #'s and going down from there.

Week 1 #'s

(exercise , sets , reps @ weight )

Sun: Squat 3x5 @ 370,395,420
Mon: Bench 3x5 @ 185,215,245
Thurs: Deadlift 3x5 @ 300,345,395
Fri: Military Press (standing) 3x5 @ 130,145, 155

Of course there was extra's done with those , but I wont lay them out until I start my daily journal.

Week 2 #'s

Sun: Squat 3x3 @ 345, 395 , 445 ( last set I did 4 reps )


TODAY'S WORKOUT

Bench 3x3 @ 200,230,260

DB Flys 3x12,10,10 @ 40
DB Kickbacks 3x16,12,12 @ 25
Rear Delts 3x10 @ 90

Last night on night shift. Hopefully my sleep will get back to normal and I will start to feel better . Plan is to be in the gym on Thursday or Friday at the lastest for deadlifts.

[tex]

werd up. i'll be followin this one for sure.....

[ubcpower]

What does your diet look like? and when you say competition do you mean powerlifting?

[Talo]

Thanks for checking in .

Currently my diet will look like this

Each meal : carbs ( 60g ) Protein ( 42g ) Fat ( 15g ) Cals = 543

Total cals for the day willl be 3258 @ 6 meals a day. If I'm short a meal as sometimes I am due to shift work I will double up.

Yes , this is a powerlifting competition , hope that wont discard me , lol .

Current supplements :
Whey ( as needed )
Fish Oil ( 6g per day )
Xtend (6-8 scoops per day )
VasoCharge ( 2 scoops pre workout )
Creatine ( 5g )
Beta-Alanine ( 6g per day in 2g dose )
Muti Vitamin / mineral ( 1 pack )

My goal is to have a total of 1600lbs for my comp.

[Talo]

Sept 18th
Deadlift 3x3 @ 325 , 370 , 415
Hack Squat : 3x7,8,11 @ 270, 180,180
ss w/
Pull-ups - BWx12,11,10
Pull Thru - 3x12,@ 100
Abs - Ax Chops.

Taking a few extra days off has helped . Been feeling a bit under the weather , so I didn't want to push it. Back in tonight !

[Talo]

Sept 21st

Standing Military Press : 3x3@150,170,170 ( need to change my numbers around )

Bent-Over rows : 3x10@225

Dips : 3x15@ BW

Tricep pushdowns 3x15@100

I worked my original numbers to my seted Military press and since I've gone to standing I will need to re-vamp my numbers so that I don't hit a wall too soon.

[Talo]

Woke up a bit late this morning at 5am.

Week 3 day 1

Squat - Warm Up - 45x10 , 10 , 135x8 , 225 x 5, 315 x5 - Right here is where I thought the bar was to high in the rack , so I got the great idea to move it down a peg without unloading the bar . I've done this before and had zero problems , but today while lifting up one side I tweaked my upper left back ( lat ) . At first it didn't feel that bad so I continued on with my workout.

370lb x 5. Loaded up 420 and waited , then desided to call it because my back was getting worst and I could really feel it when I had that weight on my back.

420 x3 ( N/A )
470 x 1 + ( N/A )

Really pissed about this , because it was a stupid thing to do. I'm going to try and get into see a Chiropractor today or a Massage Therapist.

Hopefully this will not set me back too far and I will continue on where I left off and push the days a bit

[Talo]

Sept 25th

Bench 5,3,1

5 @ 215
3 @ 245
1+2 @ 275

Incline DB Flyes :
3 sets 18,12,12 @ 40

Face Pulls
3x12 @ 70

Tri Pulldowns : 3x12 @ 12

Good early workout. Went and got cracked yesterday . He put my rib back in place and my #25 vert needed shifting. Feels good today , but I will go back and see him next week and also get a deep tissue

[Talo]

Sept 28th

Went back and did my squat workout that I messed up earlier

370 x 5
420 x 3
470 x 1+2 (3) - Last one was a bit high for me. I think this is a mental thing , because when I hit a certain spot ( aprox 2" above par ) I automatically come back up , I need to think more during my lifts.

Walking DB lunges 3x12 @ 40

Abs

Pull Thru's

Still a bit tendor in the upper back / rib cage. But feeling a lot better and my deload week in coming up soon.

Weight is still holding at 233lbs.

[GYMBRAT]

good job bro! keep ater!!....its always nice to see your bf coming down but your main body weight holding strong, that mostly means pretty darn good genetics in my books!

[Talo]

Thanks , bro. I'm always judging it by my belt in the gym . 3rd notch !!!

[JonnyO]

Great squat bro, keep up the good work.

[ironwill]

Good stuff bro, glad to have you here...thanks for sharing your journey bro.....

[Talo]

Thanks guys.

Trying to get back on track so I went back to the chiro today for a quick crack. Going for a Deep tissue this week also.

Cardio today was 9 holes of golf with my wife and a nice quicky on hole 5 :)

[Talo]

Oct 1st

Military Press ( 5,3,1+) 135x5 , 155x3 , 170x1+3 (4)
Standing Cable Rear Delts = 3x12 @ 50lbs
Dips = 12,15,15 @ BW
Chin Ups = 26 total ( 10,10,6 ) Didn't wait long enough for my third set ( maybe 30 seconds ) .

All in all it was a great workout . Afternoon workout due to night shift. Had a great sleep and feeling refreshed.

[Talo]

Oct 3rd

Deadlift : 5 x 345, 3 x 395, 1 x 440 ( plus 2 = 3 total reps )

I've never done sumo so I thought I would give it a shot. All warmups were done sumo then my working sets up to the last one of 395 then I had to switch to conventional. Sure seem a lot harder than covent , but I think if I keep at the sumo my numbers will climb as the ROM is shorter.

Rack pulls : 3x495 , 2x585 ( these have gotten weaker )

Back raises : holding a 35lb plate 3x12

Abs - Ax chops 2x15 @ 80 and hanging leg raises 2x8

RAW day.

[Talo]

Oct 7th

Deload week

Decline bench
DB and Cable Flyes
Tricep extension
DB curls
Squats 135x8 , 185x8 , 225x6 , 315x5
Leg curls
Leg extensions
walking db lunges

Sets and reps done mainly 2-3 NOTHING done over 60% of my max. nice fun workout.

[Talo]

Oct 9th - DELOAD-

Overhead shoulder press
3x15 @ 100

Front raise ( BB )
2x10 @ 45

BB rows
4x10 @ 95

Deads ( SLDL )
3x15 @ 135

Had to use whatever weights I had at work , so the load is very light.

Cardio - Walking -

[Talo]

New maxes for week 5 ( week 1 , 2nd phase )

Squat = 515 ( up 20lbs )
Bench = 295 ( up 10lbs )
Deadlift = 480 ( up 15lbs )
Military = 190 ( up 10lbs )

Starting off on Monday ( maybe Sunday ) with 75%,80%,85% of my maxes for week 5 .

Weight 233lbs

[Talo]

Oct 11th ( 4:30am )

Squat 3x5 @ 385,415,435 ( briefs only ) Last set I did one extra rep , but didn't get low enough at all . Other than that my reps were comp low.

1/4 squats ( two pins down ) - 500 x 5 , 570 x 5 , 655 ( unracked , took two steps back and then re-racked it , just didn't feel good )

Walking Lunges ( skipped , running out of time )

Abs - Hanging ab raises ( I like these because it's also working my grip )

Done at 5:20 am

I'm thinking about doing the IPC comp in November , not 100% yet as my company Christmas party is the night before. I wasn't planning on doing anything until next April with GPC , but I think this may be a good op for some more experience. I don't think my lifts are up any since my last meet , but it would great to do this and get in with some drug free competitors .

[Talo]

Oct 13th ( 4:30am )

Bench 3x5 @ 220,235,250 - For my last set I did 10 reps .

DB Flyes 2x10 with 45's


Incline BB 2x15 @ 135

One Arm Cable Tricep pulldown - Reverse Grip -
3x20 @ 30

One extra set of pushdowns for my triceps.

gym time was fast . 50 mins total in the gym. Woke up at 4:15 , hit the gym at 4:30 ( empty stomach , VascoCharge only ) out by 5:15am. Lost my truck keys somewhere in my house last night , this sucks because they are my work truck and I should have been there by 7am , need to wait for the dealer to open up to get them to cut me a new key..... I try to retrace my steps , but of course my mind goes blank as soon as I enter my house , which is the last time I had the keys in my hand..

Other than that , my workout was great , an extra 5 reps ( 10 total ) for 250.

[Talo]

Oct 15th

Deadlift 3x5 @ 360,385,410
-Last set was done for (5+3) 8 total

Hack Squat Machine 3x10@180

Leg Curls 3x25 @ 130 - This killed my hams.

Abs - Cable Chops 3x15 (each side) with 50

Oct 16th

Military Press 3x5@140,150,160.
-Last set was done for (5+2) 7 total.

Side Raises 3x15 with 20's

B.B Rows 3x12 @ 135
s.s with
Dips 3x12 BW.

Wait time between sets was less than 30 seconds. The total time for this workout was 25 mins

[Talo]

Oct 19th

Squat : 415x3 , 435x3 , 465x3+5 (8)

Good Mornings 3x15 @ 135

Back Extensions 2x10 with a 35lb plate

Abs : Planks and leg raises

Great workout , squats felt strong. I did forget to bring my journal to the gym so I had to guess my numbers . I think I was close ( maybe even over ) , need to go back and take a quick read.

[Talo]

Oct 21st

Bench 3x3 @ 235,250,265(+7). Last set was done for 10 reps.

Incline DB Flyes 3x12 with 45's

Dips 3x15 @ BW

Tri Kickback 3x15 with 25's

Happy with this workout and I feel very confident that I will be making PR's in the next month or so. 265x10 felt great.

[jaws]

Hey Talo, congrats on the Excellent progress and weights your are lifting is freakin awesome. How long have been in the power lifting scene for?

[Talo]

Thanks for checking out my journal, Jaws.

I've been training PL style for almost two years. Always changing up my style of course . First program that hooked me was Bill Starr's 5x5.
My first comp was back in June. Hopefully this year I will do about 4 meets in two different feds.

[Talo]

Oct 24th

Deadlift ( belt on last set only )
3x3@ 385,410,430. Last set was done for a plus 3 , total 6 reps.

Pull Throughs
3x15@150

Close Grip Pull downs
3x12@150

Abs - Variety. Side chops 2x12 , Planks ( front only 45 secs for 2 ) , Leg raises.

Decent lifts . Can't wait until I'm breaking PR's.

[Talo]

Oct 26th

Military Press ( standing )
3x3@ 150,160,170 +3 ( last set was done for 6 )

Shoulder Press ( machine )
2 plates per side 3x10

Side Raises, cable S.S with rear pulls , cable.

2x8 with 20 (side) and 3x10 with 45 ( rear)

Dips

BW 3x20,18,12 ( 2 min between sets )


Started feeling the cold / flu coming on later in the day . Still recovering from this workout . Trying to get lots of vitamins and fluids in so I can get back in the gym as it's my last week of weights before I have to deload.

[Talo]

Been almost a week with no workout. Got myself a lung infection and I don't want to take any chances.

Once I'm healthy again I will prob do a non-essential week to try and get back some strength then continue on with my 5/3/1 . I don't think I will do the deload that I would normally do after that week and jump up my numbers and start again.

The only good thing about this illness is my appetite has not taken that big of a hit like it would with the flu . Sure I had a few days where I didn't want to eat much , but it's coming back and I should be ok that way.

[Talo]

Finally back after a week off with a lung infection. The cough is still there , but healing up nice.

I thought I was going to be a bit weaker coming back and I was going to do a few days of full body workouts , but once I got into the gym I thought against it and continued on to my last week of the 5 3 1 .

November 3rd

Squat : 385lbs x 5 , 435lbs x 3 , 495lbs x 1 + 3 ( 4 total )

walking lunges
back extensions with 45lb DB
Skipped abs today because they got a great workout the past 4 days with my coughing.

[Talo]

Nov 4th

Bench 225x5 , 250 x 3 , 280x1 +4 ( 5 total)
Last 2 reps I lost my form , wrists started to break and my elbows started to flare out a bit.

Incline Press 3x8 " 225
Dips
Hammer Curls
One Arm DB Tri Extensions

My cardio has taken a shit kickin with this illness.

[Talo]

Nov 6th

Deadlift
360x5 , 410x3 , 455x1 +3 (4 total)

Pull Throughs
3x12 @ 130lbs

Seated cable Rows
3x15 @ 130

Hammer Curls
3x8 @ 35's db's

Shrugs
4x20 @ 225

My grip gave out on my fourth set with the deads. I should have re-set and did some more , but I said **** it.

Also thought i would put in some high rep shrugs , theses felt great .

[Talo]

Nov 9th

Military Press
140x5 , 160x3 , 180 x1 + 2

Rear Cable Pull
3x20 @ 35

Side Raises
Chin Up's
Tricep PUlldowns
DB Behind the head lift with 90lb db ( not sure on the name of these, LOL )
Dips
Machine Tri and Bi

After my main exercise I just ****ed around a bit in the gym , getting a latic acid workout in.

I've got some video's too , i'll get them up once I've put them on you tube.

[Talo]

Great numbers bro! Do you mind me asking how old/tall you are!? you're weight, bf and numbers are similar to mine after bulking with the exception of your squat... that's awesome man... far superior to what I've ever done... but great motivation at that. Thanks!

cch

Hey , cch. Thanks for checking in and the kind words.

I'm 6'1 , 235lbs and aprox 15% bf ( unknown ).

Since I've started training the pl way with good form my numbers have come up a great deal. I've taken my squat from 275 to over 500 within 2 years. So if you stick to it your numbers will def climb , good luck .

[Talo]

Cool. To bad we weren't in the same town , we could train together.

Do you plan on doing a PL meet or BB show ?

[Talo]

I've got my new working maxe's set out for the next phase of this workout.

Phase 3

Squat = 530lbs - increased by 15lbs
Bench = 305lbs - increased by 10lbs
Dead = 495lbs - increased by 15lbs
Military = 200lbs - increased by 10lbs

This should be do-able , but after this phase I think I'm going to slow it down a bit and do the upper body increases around 5lbs and the lower body around 10lbs. I'm not in any hurry I just want to increase my 1RM RAW.

[Talo]

Nova Scotia provincials April 10th; unfortunately not out that way. Moving to Ontario next year; hoping to get involved in a couple shows there..'Bout as close as I'll come though, to Alberta that is. Mainly focusing on power lifting?

Goodluck with the training .

[Talo]

Some Video's from last training session.
First is the Military Press with 180 x 3
http://www.youtube.com/watch?v=94mgSznakAM
Then is just some extra stuff done , that I usually do.
Dips
http://www.youtube.com/watch?v=V-gpAePB9l0
http://www.youtube.com/watch?v=a3s64t-GO3o
Side Raises
http://www.youtube.com/watch?v=1dU6QlLw8Pc
Chin Ups
http://www.youtube.com/watch?v=Sal3Gl9ESek
Rear Delts Cable Pully
http://www.youtube.com/watch?v=avqo0EDNGQI

[JacktheThriller]

u commented on mine so its only fair, watched a few of ur vids

ONLY CONTINUE READING IF U CAN STAND CRITISISM ****************


I would suggest sitting down on ur MP because u are bouncin a fair amount at the bottom and i think that seated will allow u to have more control and relief on ur lower back.

side raises. If its working for u fine, but i usually like to pause for a second or 2 in the contracted position.

Chins: are not really chins because only the beak of ur hat passed ur hands, u dont decend fully either, you and i both know that if someone was doing this on the pulldown u would correct them to full ROM


these are just my input, just meaning to help u, dont hate lol

[Talo]

Thanks for the input I'll work on it. I know what your talking about with the chins , I use being over 6'as an excuse not to go up and over the bar and as for coming down all the way I thought I was , basically because I curl my legs so they don't hit the ground , but my frigin knees come so close that I stop that from happening.

Nov 12th

Squat
Warmup 45x8 , 135x5 , 225x5 , 315x3

working sets : 345x5 , 400x5, 450x5+5 .
I set up my camera knowing that I was going for broke with my last set and wasn't sure how many I would get , so once I got it all set up and went ahead and did 10 reps ( def a PR for me ) then when I finished I went to shut the camera off , but it was already off - ****ing thing ran out of juice even before I got the first one off. I was hopeing to get this so that I could get a form check as I have a tendincy to lean forward a bit as the reps get higher , although it felt good .

Front Squats
3x12 @ 135 - Even before I got this going my legs were shaking . Took my time doing it and kept the weight low.

Ended off with Leg Curls and Extensions for a nice stretch 3x15 super setting these.

I'll get a squat video up next week.

[Talo]

Nov 14th

Bench 225x5 , 245x5 , 265x5+4 (9)

Floor presses - 2x10 with 225 and 1x7 with 225 , grip moved in closer for last set.

Dips with 35lb chains 3x10. Finally added weight.

Tricep pushdowns and Hammer curls to finish off.

[Talo]

Nove 16th ( 5am)

Deadlift -

320x5 , 370 x 5 , 420 x 5+2 ( grip was giving out , should have re-set and did a few more )
http://www.youtube.com/watch?v=QE9YOFdtscY
Pull Through 3x15 @ 130
http://www.youtube.com/watch?v=RoNVkmMpRz8
Lat Pull Down 3x12@130 - Light

Abs.

Early morning workout again , so trained on empty stomach. 3 scoops of Vascocharge pre workout , 2L with 5 scoops xtend durning and 2.5 scoops of Dark Matter post workout .

[AlladdinSane]

Hey man!

Because you asked me to:
#1. Military press: Closer grip. Keep doing them standing. It's a good thing that there is a soft "landing" as this will SAVE your lower back.

#2. Dips, raises, rear delt work: Looks good. I especially like that the dips are NOT as deep as you can go.

#3. Chins: If you like doing 'em like this, continue, but I would be hesitant to call them chins. If you want real chins, do them dead-hang style and pull all the way to the top (till your chin gets over the bar, hence "chin-ups").

#4. Deadlift: First - closer stance and closer grip. Get your heels close together and your toes pointing outwards @ "11 and 1 o'clock"ish. Secondly - lock your knees. If you were to pull like that in competition you'd get red-lighted for resting the weight on your thighs at the top.

#5. Pullthroughs: I'd change your grip on the rope so that the white knobs on the rope are against your pinkies, not your index and thumbs (essentially reverse your grip). And again, lock out the knees on the way to the top as this will translate to more glute drive.

Hope that works for you, mang!

[Talo]

First thanks.


Hey man!

Because you asked me to:
#1. Military press: Closer grip. Keep doing them standing. It's a good thing that there is a soft "landing" as this will SAVE your lower back.

I'M doing these tomorrow morning , I will move my grip in closer and keep everything else the same. I didn't think I was bouncing I was just using my legs . I was watching Jim do them this way .



#2. Dips, raises, rear delt work: Looks good. I especially like that the dips are NOT as deep as you can go. I learned that the hard way , it hurts to much to go all the way down.


#3. Chins: If you like doing 'em like this, continue, but I would be hesitant to call them chins. If you want real chins, do them dead-hang style and pull all the way to the top (till your chin gets over the bar, hence "chin-ups").

I'll work on this.


#4. Deadlift: First - closer stance and closer grip. Get your heels close together and your toes pointing outwards @ "11 and 1 o'clock"ish. Secondly - lock your knees. If you were to pull like that in competition you'd get red-lighted for resting the weight on your thighs at the top.

It sure felt like I was locking out all the way , but after looking again I see what your talking about. I will get my next session on tape and make sure the camera angle is good enough to see my feet. The stance I use is a comfortable one ( doesn't mean I wont change it ) , it's set up like if I was going to do a natural jump. I will move my grip in closer also . How close ? Only a few inches apart ?


#5. Pullthroughs: I'd change your grip on the rope so that the white knobs on the rope are against your pinkies, not your index and thumbs (essentially reverse your grip). And again, lock out the knees on the way to the top as this will translate to more glute drive.

Hope that works for you, mang!

Again it sure felt like I was locking out .... **** , I see ! I need to focus more while doing these and stop leaning forward.

Thanks for the help.

[AlladdinSane]

Deadlift: Try anywhere from 4-8 inches apart (heels).

Pullthroughs: If you're using enough weight you'll HAVE to lean forward to counter-balance. That is okay (and necessary).

My pleasure, man!

[Talo]

Nov 18th - 5am

Military Press 135x5 , 150x5, 170 x5 +1 ( Moved my hands in closer , index finger was on the edge of the smooth part of the bar. With my hand this close the weight was heavier and I couldn't get the bar to touch my chest on the way down , but I'm not worried about that).

http://www.youtube.com/user/Talo2000#p/u/0/gomejOAw6fI

Cable Rear Delts - 3x15 @ 40

Lying DB Extensions 2x15 @ 25's : This was done by bringing the DB's to my forhead then rolling my elbows back for a good stretch and pushing them up quick. Didn't tape , but if I find that video of Louie showing it this way I will post it.

[AlladdinSane]

Did you like/dislike the closer grip?

Most people initially dislike it because, as you said, the weight feels heavier. The nice thing is that now the delts are working much harder and the shoulder joint is getting relief. This will lead to greater progress over time.

[Talo]

I didn't like it very much for that reason alon , however I didn't like box squatting when I first started either :) . I will continue to do it to see if I get some good carry over.

[JacktheThriller]

Talo like the vids they are sweet, good on you for providing solid examples for others

[Talo]

Thanks.

Nov 20th

Squat : 370x3 , 425x3 , 480x3+5 (8) - THe last set I brought in a 17" bench and used that to help me sit back more. I'm calling it a high box . Higher than I would normally go for sure.I was going for 10 , but I started to lean forward a bit on the last one so I didn't want to take any chances in dumping the bar.


http://www.youtube.com/watch?v=RX-1uZPzoZ4

Front Squats : 3x6 @ 225lbs
http://www.youtube.com/watch?v=fkZ8zVef3j8

Back Extensioins : 35lbs plate 3x12

Abs: Planks and hanging leg raises.

[Talo]

Nov 23rd

bench 215x3, 245x3, 275x3+5(8) felt good but I kind of wish I had a spotter to take away the fear of getting caught ( should have done 10) and so I could have taken the bar out a bit farther

Incline barbell press: 3x8,6,5 @ 225

rear delts with cable pully : 3x20@40
s.s w/
tri pushdowns 3x40@50

[Talo]

Nov 24th

Deadlifts: 345x3, 395x3, 445x3+1(4)
these just didn't feel right today ( here come the excusses) first the bar I was using was bent so that ****ed with my grip. Then my stands- this is something I'm trying to nail down as best as I can. First set I started off sumo , second set I moved in closer feet prob 6" apart with an angle at 11&1 o'clock and my hands abou 4" apart ( trying to do what Al said) I didn't like that to much so I went back to my comfortable stand - I have a feeling that if I'm going to switch up stands I will need to lower the weight , but if I don't I won't be lifting to much over 500 and I want to be pulling 600 by summer.

GM's 3x8@225 - knees bent , not to the point where it was a squat gm but just for some good suport.

Close grip lat pulldown 3x20@120

abs: side chops and front cable crunches.

Total time in was 65 minutes.

[AlladdinSane]

AHHHH! Hands on the outside of your legs!!!!

[Talo]

Shit!!! No wonder that second set felt ****ed !! I was trying to go off memory from what I said , but I got lost :D

[Talo]

Nov 25th

Military Press
145x3 , 165x3 , 185x3 ( missed 4th rep )

Upright rows
3x12 @ 95

Tricep pushdowns
3x20 @ 130

Cardio : skated laps for about 45 minutes

[Talo]

Here are some video's from this weeks workout.

Flat Bench 275 x 8
http://www.youtube.com/watch?v=gMKMeagbNXA

Military Press ( not using legs as much )
185x3
http://www.youtube.com/watch?v=BrfwE3YQ4pU

Good Mornings 225x8 - bent knees and don't go to par .
http://www.youtube.com/watch?v=edKR3hCcyLA

[Talo]

Nov 26th

Cardio - 20 mins on the bike

Foam Rolled hamstrings , glutes , and back.

My inner hams have been feeling tight for a few days now . I don't want to squat until they are nice and loose. My plan is to hit the gym on Saturday to start my squat in my last week of phase three with this program.

[Talo]

Nov 28th

Treadmil 5 min walking @ 2.5 RPM
Dynamic stretches ( hips , knees , ankles )

Squat : 135x8 , 225x5 , 315 x 5
405x5 , 450x3 , 505x1+2 ( 3 total . Did 4 but as you can tell by the video I didn't even come close to par ). I should have been able to get well over 5 reps on this , but being on night shift is taking a toll on my eating and sleeping , it always does.
http://www.youtube.com/watch?v=dZpQYmNRIO0

I think my dept was good , but I need to work on tucking my elbows , their still flaring out a bit.

Leg Curls : 3x12 @ 130

Step Ups with 35lbs db's - did about 30 step ups , basically until my grip gave out.

I was running out of time so I didn't do to much assessory work as you can tell.
I debated even going to the gym today. Pre workout meal was only a shake. Post workout was 3 scoops of Dark Matter . 1hr after 1 cup pasta , 6oz lean ground beef with some spinach and cheese.


weight = 238lbs.

[gsxr750]

Great vid! Impressive

[Talo]

Thanks.

Nov 30th

bench: 230x5, 260x3, 290x1+4
incline db presses: 3x11@90
close grip bb press 2x15@135
tricep cross body ext: 3x12@25
db curls 2x12@30
wide grip lat pulldown 2x10@140
tricep pushdowns 2x15@120

I did a bit more assessory work today because the atmosphere was better than normal ;)

Also going to start doing curls a bit more ( not overly ) because after reading a few peoples journals and thoughs who have not incorperated these started having issues , which were then corrected by just adding in bicep curls. The last thing I want is an injury right now or ever.

[JacktheThriller]

whats 290x1+4 its that 4 assisted reps on top or 4 sets of 1

i informally do curls too even though they aren't on my routine just a set to keep em fresh

also watching ur squat vid i cant help but notice that ur calves look a little small and i dont see them in your routines. Do u do calf exercises? Care? lol

[Talo]

1+4 means that I did 5 reps. Being my last set I only had to do 1 rep plus do as many as I can ( see 5/3/1) so that just the way I write it out. It will be written like that on all my last sets for my main exercise , 5+,3+,1+ ..

Calves are not going to make or break my squat or deadlift. I'm not stepping on stage to show them off . With that said my calves are bigger now than they have ever been. They measure 16" and for me being 6'2 ( and natural) I think that's alright. I do train them every week but not much a few sets if 15-20 on the donkey calf machine. You would be surprised that squatting 450+ your calves get a good workout. ( and no I didn't take offence to your question. My forarms look small also but measure out almost 15"... lol. being tall sucks for bb and pl , but I fyckin live it and I don't worry )

maybe I'm off and those measurements arnt good , thanks for making me self-conscious , lol...j/k

while I'm at it my quads are 25 3/4"

[JacktheThriller]

damn ego lol super impressive weight btw thanks for clarifying the 1+3 issue. even more impressive

[Talo]

Dec 3rd

started off with a 10 min walk and some hip flexors.

deadlift: 370x5, 420x3, 470x1+3(4)

dead felt great today , hell of alot better than last week. I can feel my grip is getting stronger because that's not what gave out first , it was my lower back.

Moved on to Good Mornings
3x12@225

back extensions
3x12 with a 35lb plate

by this time my back was killing me so I move on to abs.

Standing cable crunches
2x20@120

leg raises

[JacktheThriller]

**** i wish i had monster forearms, grip cant hold 410 for 2 yet

[Talo]

I found static holds ( usually at the end of my dead ) has been working well for me.

[Talo]

Dec 5th ( 4:30am )

Military Press : 150x5 , 170x3, 190x1+2 (3 total)
Surprisingly these felt good for going on barely any sleep. My warm up was with the pink bands doing front raises and band pulls. Also warm-up up by pressing 45x10 , 95x2x5.

Side Raises : 3x15 @ 25

Cross Body Extensions : 3x15 @ 35 - This is starting to become a favorite tricep exercise for me. I can really feel it working .

Left for work !

[Talo]

DEADLOAD WEEK

Going to spend this week doing a bit of cardio , as my weight goes up my breathing is becoming harder and chest is a bit heavier .

Lots of band work and foam rolling.

If I do go into the gym to lift it may only be once this week and most likely a full body bb style workout.

NEW STARTING NUMBERS

Squat : 540 lbs
Dead : 505 lbs
Bench : 315 lbs
M.P : 205 lbs

I plugged this into the 5/3/1 spreadsheet that was posted by Diesel , so I've got all my percents for the next 3-4 weeks.

[faller]

Just read the whole journal, I can't believe i missed this. Very impressive lifts!! The vids are a real nice touch talo! It appears i'm doing my military too wide also, might explain why i screwed up my shoulder trying to lock out at the top a while back.

[Talo]

Thanks , Faller.

The closer grip feels a bit different as I can't touch the bar to my chest anymore , but the numbers are still climbing so I'm think Al knows his shit ! :)

[Talo]

Lots of Band work this week.

Stretches and hip flexors. Didn't get a chance to do any yoga , but I am waking up in the morning pain free :) .

Today's workout

worked up to 225x20 squats , 135x35 bench . Some tricep work also.

35 minutes of cardio too.

Feeling good and I'm ready for some more heavy weight !

[AlladdinSane]

Lots of Band work this week.

Stretches and hip flexors. Didn't get a chance to do any yoga , but I am waking up in the morning pain free :) .

Today's workout

worked up to 225x20 squats , 135x35 bench . Some tricep work also.

35 minutes of cardio too.

Feeling good and I'm ready for some more heavy weight !

Lucky. Bastard.

I'm envious.

[Talo]

If it wasn't for guys like you ( and Ive gotten to know a few over the years ) I wouldn't even take the time to do recovery work.

[AlladdinSane]

Glad I can be an example of what not to do! LOL!!!

Seriously, though, good job taking the down time that you need and doing the recovery work necessary to keep you at your best.

[Talo]

Dec 12th

Just coming off my deload so I want to test out my max squat and possibly my bench on Monday. Then I will take a few days off and get back on the 5/3/1 program.

Squat ME

Briefs only
135x8
225x6
315x4
405x2

single suit on straps down
495x1
545x1

wrapped knees and put suit up.
545x2 ( first one was high so I did another)
565x1 - had Mike call depth, looked good , video to come later.

Thought about going to 585 , but I went against it.


Finish off with some leg curls , leg presses and abs.

[JacktheThriller]

coooool!! send me a pm discussing ur basic deload i want to compare with my current understanding bud

[Talo]

Will do . Basically I just go with how I feel and take some me time for recovery :)

[Talo]

Dec 14th ( -37c )

my plain was to suit up and go heavy with my bench , but my partner didn't show up or respond to my messages . I just went on with the 5/3/1 because I don't feel like ****in around anymore.
Instead of starting with the squat I started with the bench and I'll push the squat to the end of the week ( program week ) which will give me a good 5-7 days after going heavy on Saturday.

Bench
240x5 , 255x5, 275 x 5+3(8 total) didn't wantto chance another with nobody in the gym.

Front delt plate raises with 45lb plate.
3x12

lying body cross over triceep extensions
3x15 @ 35lb db

finished with dips and pushups 3x12 s.s

weigh in at a FAT 241 :)

[Talo]

Here is the video of my 565lb squat.
http://www.youtube.com/watch?v=nJUhLKn7L0A

Depth looked good.

I think I could have gotten 575 , but my head was ready to explode ! Hopefully I will hit 600 by the end of January.

[faller]

Nice job!! Ya depth looked really good. Good tight form from what i could see.

[JacktheThriller]

thats serious power

[AlladdinSane]

DEEP!!!

[Talo]

Thanks.

The carry over wasn't as high as I thought I would get (65lbs) but I may have been able to get another 10-20lbs especially if I had some nose tork :)

[Talo]

Dec 15th

Hip Flex Work with purple bands

Foam Rolling my hips , hams , and lower back.

My hips are becoming sore all the time - Not too bad , but not good so I'm jumping on this now and hopefully I will be able to prevent any sort of serious injury.

[Talo]

Came into the gym to deadlift today. After my warmup I got to 405 (which I did twice ) but it felt like 500. I called it quits . I was supost to do 430x5 but I'm not going to hit it.

To many things come into play here.

1) my tail bone has been hurting since I woke up for some reason.
2) Night shift sucks , just can't get enough sleep 4 hrs today.
3) my diet has been mostly garbage ( sweets and junk food ) all week.
4) That squat I did on Sat took more out of me then I thought.

So I just went and did some cardio as I figure I better keep up with it . My weight is going up , but it's not the good weight!

I will be back in here on Friday for some military press , but next week it's my squat and dead that I need to pay attention to.

[Talo]

35 min of low intensity - 2.5mph @ 10% grade

[JacktheThriller]

id say ur lack of sleep is your biggest problem

ur back probably hurts from no rest and a hard squat day
and ur back problem probably ****ed with ur deads

[AlladdinSane]

Came into the gym to deadlift today. After my warmup I got to 405 (which I did twice ) but it felt like 500. I called it quits . I was supost to do 430x5 but I'm not going to hit it.

To many things come into play here.

1) my tail bone has been hurting since I woke up for some reason.
2) Night shift sucks , just can't get enough sleep 4 hrs today.
3) my diet has been mostly garbage ( sweets and junk food ) all week.
4) That squat I did on Sat took more out of me then I thought.

So I just went and did some cardio as I figure I better keep up with it . My weight is going up , but it's not the good weight!

I will be back in here on Friday for some military press , but next week it's my squat and dead that I need to pay attention to.

Good call on not pushing for what you were "supposed" to do.

Sometimes, this is just what happens (at more advanced levels of strength and power).

[Talo]

Yeah , my spelling is shit :D

Tonight at work = Foam Rolling and Banded GM's with Green Bands

[Talo]

Foam Rolling Tonight .

Hips , hams , lower back ------ pain is good !

[Thorgrim]

Nice squat in that vid! You really looked in full control the whole time. Nice slow decent.

[Talo]

Thanks

Dec 19th (3:30am)

M.P. - 155x5 , 165x5 , 175 x 7

Incline BB press - 185 x 15,12,12

Side Raises 3x12 @ 25

Tricep Pushdowns 3x15 @ 135
ss w/
BB curls - 3x10 @ 95

Not a bad workout . Just coming off night shift and working a day shift today , ot ( 24hrs off ) sleep patern is all messed.

[Thorgrim]

I used to do shift work. It sucks balls. Really hard to just get enough motivation to even make it to the gym.

[Talo]

Thanks , man.

Dec 22nd

pull throughs 2x12@100

squats 405x5, 435x5, 465x5

lock-outs 625x5, 675x5, 805x5

walking lungs: 50lb DBS 40 steps.

Another shorty workout. I did it but I sure didn't feel like being here. The lockouts , on the other hand where a nice change and I thunk I will be keeping these in as a regular exercise. It's nice to feel that weight on my back.

The lungs did kick my ass and I actually started to sweat, lol!

[JacktheThriller]

u savage

[Talo]

LOL , thanks !

Dec 24th

Foam rolling and band work .

[Talo]

Dec 27th

bench day: pushed this day back a bit because a few of us were able to get togther and do a shirted day. Last time I had my shirt on was back in June. Needless to say I'm about 15lbs heavier so the shirt was a bit snug! Which can be good in a way.

So at my last meet with this shirt I was able to touch and press 365, 385. This time I was about a 2 board away from touching 385 . At 405lbs I was less than 1 board away from touching . I should have been able to touch but my cardio is SO BAD that I had a hard time holding my breath for a whole rep-- That is bad!!!! I pressed the shit out of the 405 so once I touch it , it will be easy.

Then I tried an open back but didn't have any luck touching with this either. First I did 445 to about a 2 board then 465 to a one board. The pressing was easy , so I'm thinking with some more practice with the open back I will be using it at the next GPC event in June ( which is Nationals).

I also feel I need more practice with my single at my current weight it sure is different. And if I decide to go to Medicine Hat at the end of January the a 400 press shoul be do-able.

I'm really going to step up my cardio , since yesterday I've realize how bad it is. A good thin I got a punching bag for Xmas so it can be an every day thing !!

[Talo]

Dec 29

deadlift
405x3, 435x3, 455x5

good mornings
3x6@225

back extensions
3x12 with a 35lb plate

abs
planks, medi ball sit ups

[Talo]

Dec 30th 2009

M.P
155x3, 170x3, 185x5

incline bb press
225x7,6 235x5

dips
2x10 with 30lb chains on back

rear delt cable pulls
2x12@60

one arm pushdowns
2x30@40

[Talo]

So I've decided NOT to do the event at the end of the month. I wish I could get it done , but I don't have the time off work plus other reasons. Maybe they will have another one later in the year and hopefully it will be closer , as that was a big part in why I'm not doing it - Not the only reason as I have to put my family before anything and their is lots coming up so the $$ just wont be there for ME

This sucks because I really wanted to head down and do a IPF event as it's all single ply and drug tested so I think the comp would be more in my league. .

Next event is with the GPC in April / May ( unsure exact date ) which is the Nationals so I'm sure their will be some great lifters there.

I'm going to be starting a diet soon as I need to get down to 220 again or atleast 230 for training . Which isin't bad . I should be able to drop 10-15lbs with minimal fat loss.

[JacktheThriller]

^^ do u mean minimal muscle loss

[Talo]

lol , yes.

[Rhinobolt10]

Hey man, just watched your squat vid.

Looked like you were real wide, but you get solid depth!

2 things I noticed tho, before you start your squat make sure you knees are locked out and straight, you catch a dick judge and they'll make you stand there until your knees lock out without the start command.

The other thing is you're not really using your glutes in the squat, you're getting by on just lower back. What I mean is your bent forward a little bit the whole time, to finish the squat clench your butt cheeks and that will get your hips through.

Good luck on the 600.

[Talo]

Reverse banded squats

Purple and green bands
Briefs and belt only

135x10
225x8
315x6
405x4
495x3
585x3
635x2
675x1 ( video coming )
725xfail ( video of this to if you want a laugh )

DB squats
3x10@75

Leg Press
3x7@540
ss w/ calfs

Abs

I've decided to take a break from the 5/3/1 program and just train. Going to be bringing back the bands , chains and speed work for the next month. Then I might restart that program .

I do like it but u need to switch it up as I'm losing the erg to train so that is effecting my numbers.

[Talo]

Hey man, just watched your squat vid.

Looked like you were real wide, but you get solid depth!

2 things I noticed tho, before you start your squat make sure you knees are locked out and straight, you catch a dick judge and they'll make you stand there until your knees lock out without the start command.

The other thing is you're not really using your glutes in the squat, you're getting by on just lower back. What I mean is your bent forward a little bit the whole time, to finish the squat clench your butt cheeks and that will get your hips through.

Good luck on the 600.

Thanks for checking in and thanks for your input. I've always had an issue with locking out while training . Not that I can't do it but more so just up and down ( with more reps ). . As for locking out right away my partner said the same thing.

As for using my glutes are you taking hip drive at the top or bottom ?

Chest up , ass out is what I've learned as it helps me sit back ( when using the box ) but I do have more of a GM squat that's forsure!!!

I really wish all th powerlifters on here could get together for a session .

[Rhinobolt10]

Glutes at the top, just clench your ass cheeks together is the best way to describe it, that should help to take the stress off your low back and put it on the glutes and hams which is where you want it.

I've found a couple glute activation drills before squatting can really change things, and just the mental awareness of THINKING about your butt when you squat really changes things too. I think I used to think about my low back when I squatted so that's where the majority of the stress was when I was lifting... now I'm focusing on glutes and lock outs are a lot easier and my speed has improved quite a bit.

[Talo]

I've found a couple glute activation drills before squatting can really change things

like what ?

[Rhinobolt10]

lol... if you can download magnificent mobility by Mike Robertson and Eric Cressey that would be easiest. It's a good warm up video.

Basically, the easiest glute activation drill is to lay on your back with your feet on the ground and close to your butt, then just hump the sky.

Kettlebell swings are pretty good for a warm up to as long as your focus on the butt clench, and so are just regular hyperextension, but once again, focus on butt rather than low back.

Also, stretching the hip flexors really helps out a lot on lockouts, I can't really describe any of those tho.

You should see Bobby Orr squat, he's all ass... but he also throws 700-800 around during his warm ups like no one I've ever seen, I honestly cringe where I see him cause he goes so fast it looks like he's going to fall over... and that's with 800 on his back... freaky.

[Talo]

Jan 8th

Reverse band press
Green bands

135x10
225x10
315 x5
375 x 3
405 x 3
435 x 2 high
315x10

Wide grip lat pulldowns
3x15@140

Cross body tricep extensions
3x15@25

pull downs

My bench is weak !

[Talo]

Thanks , Rhino.

I'll look into EC's stuff . I haven't been to his site in awhile . He's always got great articles.

[Talo]

Jan 9th

30 min cardio !

[Talo]

Jan 10th 2010

reverse bands deadlift - green bands

265x5
265x5
355x5
445x3
495x2
515x1
535xfail

bands gave tension from ground to around my high shin , just before my knee. Worked the last 6" or so and lockout. Didn't put any gear on.

High rep deads
2x20@265

[Talo]

Reverse banded squat - 685
http://www.youtube.com/watch?v=kT-050AAUv4

FAIL - 725 - LOL !!
http://www.youtube.com/watch?v=XEUD3Mtd4D8

Reverse Banded Press - 405x3
http://www.youtube.com/watch?v=auTFEKjkiU4

[Talo]

Jan 11th

40 mins cardio - bike

Jan 12th

40 mins cardio - bike ride

3 hours later

Standing Shoulder Presses
Front Raises
Close Grip bench
BB curls
Skull Crushers

all done with light weight high reps @ work training

3 hrs later
40 mins cardio - bike ride

[Talo]

Jan 13th

Cardio

30 / 30 split morning - afternoon on the bike.

[Talo]

Jan 13th 7pm

Bench Triples

45x12
45x10
135x8
185x6
225x3
275x3
315x3
325x3

Incline DB presses

95lbs x 8
100lbs x 8
100lbs x 6

Close Grip / Reverse Grip Bench

3x10 @ 135

One arm behind the neck tri extensions

3x15 with 22's

Dips with 35lbs chains

2x10

BB curls

2x20 @ 45

Very surprised that I was able to get 325 x3 today. All week my diet has been spot on with NO cheating and NO carbs ! Total intake is aprox 2600-2800 cals. I've been doing about 1 hr cardio daily so I wasn't planing on doing anything heavy in the gym , but when I got to 225 and it felt light I thought I would see how heavy I could go with triples - I'm happy with the 325 . I think doing the reverse bands last week helped .

[Talo]

This is what I've been eating all week . I'm not going to post my diet all the time because I am eating the samething every day.
Started on Wednesday the 6th - First carb meal will be this Sunday , then every Sunday after that.
Meal 1
3 whole eggs
3/4 cup whites

Meal 2
50g protein ( weighs out to 1 3/4 scoops )
2 tbsp NPB

Meal 3
8oz chicken breast ( weigh raw )
1/2 cup Almonds

Meals 4
50g protein
1tbsp NPB

Meal 5
8oz XL ground beef ( cooked with Olive oil and Chilli pepper )
3 cups spinach

Meal 6
50g protein
2tbsp NPB

Drinking 5L of water mixed with Xtend
Multi Vitamin Pack
Beta Force (2g BA)
Kre-Alkalyn (1.5g)
ZMA ( before bed)
Fish oil ( 3g )
2 cups of coffee to start the day off - This also helps me go the washroom .

[Rhinobolt10]

Reverse banded squat - 685
http://www.youtube.com/watch?v=kT-050AAUv4

FAIL - 725 - LOL !!
http://www.youtube.com/watch?v=XEUD3Mtd4D8

Reverse Banded Press - 405x3
http://www.youtube.com/watch?v=auTFEKjkiU4

Nice vids man!

The 725 is pretty funny. only because I've been there myself... I love the girl at the end who asks if you're ok... that's the dagger that just kills, lol.

[Talo]

I love the girl at the end who asks if you're ok... that's the dagger that just kills, lol.

LOL , with a litle chuckle too .

[Talo]

Jan 14,2010

35 mins bike at 10am

3O min bike at 3:20 pm

[Talo]

Jan 16th

Injured my knee in baseball about 2 years ago ( twisted it ) It's the tendon inbehind the knee and around to the front that has been acting up lately . Basically Just below the knee cap and go right 90deg .

Light Squats
135x6
225x5
285x5
315x10
315x5

Leg Press

2 plates per side
4x20

Going vey light w/ high reps because it's a lot less stress on my knee.

Also did some very light leg extensions . Spend 10 minutes stretching out lower body after .

Not the best workout .

[Talo]

Tonights cardio is 60 minutes on the bike.

Weight is 238

[Talo]

Military press
155x5
165x5
175x7

incline bench press
225x9
245x5
245x5

rear delt cable work
3x10@60

lying tricep extensions ( cross body )
3x15@30

pushdowns
3x10@150

dips bw
2x10

[Talo]

Diet has been great. My cheat meal on Sunday was a nice buffet at the Sawmill

Back on track - gained 1.2 lbs after carb up , but down 5lbs still.

Strength is holding on great !

[Talo]

Jan 20th

Seated , Suspended Good Mornings

135x10
185x8
225x5
285x5
315x5
345x5
365x3 - going for 5.

Lying Leg Curls
3x12 @ 80

Lat Pull downs

Abs ( decline crunches and DB side shifts )

weight 239

[Talo]

60 mins of cardio ( bike ) Today and yesterday.

[Talo]

Jan 21 - 60 mins bike ride

Jan 22,2010

squats ( aprox 75% )

3x5@405 - wrapped my knees . Not tight just snug.

Leg extensions ,light weight

40lbs done with one leg to fail for 3 sets

that's all, folks.

[Talo]

Jan 23rd

70 minutes on the bike.

weight 237lbs

[Talo]

Floor press ME

45x10
135x8
185x5
225x3
285x3
295x2
315x2

Fat bar reverse grip bench
90+bar x 10 ( not sure of bar weight )
180+bar x 5

DB body cross overs
3x12@30

Incline bench
2x20@135

Finished with cable cross overs. Light weight just to get in a good stretch.

Felt strong today . Weight is at 237 . I've been lack on the calorie counting but I am still taking in trace carbs.
*

[Talo]

I should mention that for dinner I had sweet potatoe fries with my pork and ice cream for desert. Might have some popcorn tonight .

Adding in Fiberlyze by Species today also . I will take this everyday.

[Talo]

Jan 29th ( 3:30am )

25 min treadmill

Stretching and mobility work

I was going to do some weights this moring , but with my lack of sleep over the night I thought it would be doing more damage than good so I fouced on mobility work.

If I can I will make it in tonight.

[Talo]

Jan 30th ( 4:30 )

25 min treadmil.

Stretches and mobility work.

[Talo]

Finished the day off with some band work . Also did some step ups with about 120lbs .

The next 2 weeks I will be training my lower body light ( as I've been doing ) I really want to get my knee healed up . When I'm back from Disneyland Feb 25th I will start on a great program , prob back to the Westside with ME and DE days.

My goal is to get as strong as possible at 230lbs and do the GPC Nationals in Calgary.

[Talo]

Feb 1st

Didn't make it into the gym today so I had to find somethings to do at work.

Carried a Nitrogen bottle aprox 200 ft ( 3 times ) . These are the 5ft bottles . Not sure how much they weigh full , maybe 75-100lbs.

Some good GPP work there !

Small carb up meal last night. 2 small slices of pizza and about 6 chicken wings - nothing crazy as I don't want to go over board.

[Talo]

Weight is @ 235.2lbs this is .8 lbs less since my small cheat.

Still heading in the right direction at a nice slow pace , which Im happy with.

[Talo]

Reverse banded squats

135x10
225x8
315x5
405x5
495x3
585x1 ( knee wrap)
635x1 ( high )
585x2 - nice and low

Leg press
14 plates x 3
had to stop - to much pressure on my knee

Fallouts

*3 sets - abs are killing me.

[faller]

Feb 1st

Carried a Nitrogen bottle aprox 200 ft ( 3 times ) . These are the 5ft bottles . Not sure how much they weigh full , maybe 75-100lbs.

Thats being innovative! And hard to do because there's no real hand holds.

[Talo]

Dynamic bench

8x3 with 185 ( fast )

Tricep HELL !
245 (1-4 board for 5 reps each )

Bent over bb rows - overhand grip
225 -1x6
155 3x12

One arm tricep cable pull down
3x20@50

BB curls
3x12@45

Chin ups
10

video of tricep hell coming soon.

[Talo]

Thats being innovative! And hard to do because there's no real hand holds.
Sure was awkward.

[AlladdinSane]

Tricep HELL !
245 (1-4 board for 5 reps each )

video of tricep hell coming soon.

Rad.

[Talo]

http://www.youtube.com/watch?v=EsayAJ0jIv4&feature=youtube_gdata

My hands were a bit wider than I thought . I tried to make my way back down to the one board , but I didn't make it.

My boys were a great help . I had to wait longer between sets because they weren't 100% on what was going on... Still there was no one else in the gym , so I couldn't have done it without them.

[faller]

Man i'm sure it was a bit of a pain, but did i ever enjoy watching!! Thats awesome your boys are there with you!

[Talo]

LOL , yeah a bit frustrating . They enjoy helping and it's cool making them a part of it.

[Talo]

Seated GM's
Fat bar bar weight 65lbs

155x5
245x5
295x5
295x5

pull throughs
3x12@100

chin ups
10

back extensions

banded ab fall downs
3x10

abs are still sore from doing these last week.

Video's coming!

[Talo]

Seated Good Mornings with Fat Bar - 295x5

http://www.youtube.com/user/Talo2000#p/u/0/5UZYblLYQF0

[Talo]

Going to be setting up my training for the next 3 months.

I like to go backwards and write everything out so I know what I will be doing up to Nationals .

Prob going Westside !!

[Talo]

45 min cardio today ( bike )

I figure if I drop another 5lbs that will be good enough to carry me to May 29th . I plain on competing at 220 again. So training around the 230 mark ( maybe even 225 ) if fine and I know I can drop the 10lbs for weigh ins , easy.

[Talo]

Fallouts ( banded abs )

This is now a staple in my workout , however it has taken me about 5 days to recover from this. Just hits them in the perfect spot to prove how weak my abs are.

http://www.youtube.com/watch?v=sdydvvlzBQw

[faller]

Now that looks interesting!

[Talo]

Sure is.

My wife and her friend were watching and they didn't think it looked to bad. So I had each of them do 2 sets of 10 and they're both feeling the pain today .

[faller]

Tried those this morning, now our gym doesn't have rubber bands but we do have one that is made of the same material as the straps. Seemed to work fine.I did 2 sets and called it good enough, anymore and i would be in a world of hurt tomorrow.

[Talo]

Feb 10th

Seated overhead press

45x10
95x6
115x5
135x3
155x3
175x3
185x3

Chin ups
3x10

Side raises
3x12@30

Tricep hell
1-4 board with 250

Pushdowns
3x15@ 60

Hammer curls
3x8@ 55



Felt a bit weaker today - night shift will do that to me. Less sleep and less food.

[Talo]

Tried those this morning, now our gym doesn't have rubber bands but we do have one that is made of the same material as the straps. Seemed to work fine.I did 2 sets and called it good enough, anymore and i would be in a world of hurt tomorrow.


That's great ! I was still feeling it today when I was doing my pushdowns.

If your interested in picking up some solid bands check this place out :
http://performance-training.ca/store/index.html

Also , I've seen guys use chains before .

[JacktheThriller]

Talo MY BACK HURTS! what do you recommend to strength my lower back? Good mornings or back extentions

[Talo]

Both will work great and so will deadlifts. But when you say HURTS do you mean weak or sore from a workout ? You should be spending time stretching and foam rolling .

IMO , if your doing Good Mornings then a good way to keep them focused on the lower back is to do them sittin down. I find that standing hits my glutes and hams more so than just my lower back. Back extensions is something that I tend to do with a 35 or 45lbs plate.

Also , I had a girl doing those Fallouts and she said that she felt it more in her lower back then in her stomach - This is a core exercise so whatever is weaker that is where you will feel it.

[JacktheThriller]

sweet thanks man its the dead that are killing me so im just trying to strengthen my lower back

[Talo]

Feb 10th

30 min bike ride

Feb 11th

45 min bike ride

morning weight = 233.8 lbs ( down 5lbs in 4 weeks . 10 lbs total in 6 weeks )

[JacktheThriller]

id love to be 233 i feel like a big fat fatty whats your goal weight

[Talo]

I will be competing at 220 , so if I can stay around 225-230 for training then I will be good.

My main thing now is just body recomp. Not too concerned with the scale. But it seems to be moving anyways :) prob sitting around 12-15% bf.

[Talo]

Feb 13th

Rack press 3" below knee

135x8
225x5
315x5
405x3
455x3
495x3
545x3 ( knee high)
585x3
625x3
used a double overhand grip today.
Took a wide stance ( as far as the cage woul let me go ) for less travel time.

Pull throughs
3x12@120

Chins
Fallouts

[Talo]

Back from holidays. Time to get serious. Less than three months to Nationals and I've got a new squat suit to fit into.

[Rhinobolt10]

hey man, which Nationals are you going to? CPU or CPF? either one will be pretty cool

[Talo]

GPC ( global powerlifting ) also thinking about doing RAW but that got moved from Aug to July and I work almost everyday in July.

Now the worst possible thing has happened . Our gym has closed down and been taken over by the owner of the bldg due to NO payments. So I have been forced to join the rec center . This place has no more than 70lb db's . No bench press , no squat rack and maybe 400lbs of weights with only a flat bench and a smith machine. Lots of cardio equipment and lots of other useless machines.

I am going to have to drive a few hours to get to a serious gym a couple tImes a month in order to get some good heavy work done.

"I will make this work and I will compete"

[Talo]

BS training today at rec center..... Yeah !

[Talo]

Positive note:

great rehab place . Did more stretching and foam rolling then anyhing else. Also grabbed a small ( 2" ) medicine ball for shoulder / chest digging.

Drank 4l of Xtend ( bcaa's ).

Flat bench
4x16@ 70lb dumbbells

smith machine flat bench ( WTF ? )
135x12
225x8
285x5
305x5

chin ups
dips
hammer db curls
pulldowns ( triceps )
tricep face extensions

I will be bringing my bands next time so that I can increase the db weight and use them for squatting.

There is always a way to get stronger I just have to use my head a bit.

[JacktheThriller]

news about the gym is horrible, no room for a power rack at home???

[Talo]

Not really , but if it stays this way for much longer I WILL make room somewhere.

[GYMBRAT]

that sucks bro, I will be heading to the Court here in a couple wks once I get back from Texas with work ;) ....hopefully something will come of it!

[Talo]

Nice !

Did you talk with Daryl ?

[GYMBRAT]

nah still stuck in Texas, but once I'm back in AB I will be fosho, I'll let ya know what happens either way bro..

[Talo]

Right on.

Hopefully it's still around by then. I know people that are looking hard into this.

If you come up and I'm not working I'll buy you a beer.

[GYMBRAT]

Right on.

Hopefully it's still around by then. I know people that are looking hard into this.

If you come up and I'm not working I'll buy you a beer.

I know hey, jst my luck lol....whatever happens happens I spose though.

I will let ya know bro, we'll def have a brewski man!! maybe at the o'l ripper bar LOL, been there a few times haha

[Talo]

I've been doing cardio all week , but as for weights I haven't moved much .

Last night -

Seated DB press
3x12 @ 70lbs

Seated BB shoulder Press
100x10
150x10
200x5
220x3

Chin Ups
3x10

Tricep pushdowns
2x20@65

Looking for a place to squat tomorrow.

[Talo]

A quick pic of my fat ass at 240lbs

Going to start weighing and writting down everything I eat again as I need to get back in control to be at 220 for the end of May.

[Talo]

March 12

squats
100x12
150x10
190x8
240x5
280x5
320x5
370x3
410x3

this was done RAW ( no briefs ) . I normally use briefs every time I squat. Since u haven't squatted in about 3-4 weeks I knew it would be hard. Weight has come down a fare bit , but I should be able to get this back quick.

Hamstrings are killing me way more than the quads.

Dumbbell lunges around track with 30lbs

45deg back extension with 45lb plate.

Finished off with stretching and foam rolling.

With only 12-13 weeks to go till Natuonals I think I'm ****ed when in comes to breaking my old records.

[Talo]

March 13

bench
100x12
150x10
190x8
240x5
280x5
300x5
180x12

incline db press
3x15@70lbs ( heaviest db's this place has )

cross body tricep extensions
3x12@35

dips
2x12 ( bw )

tricep pushdowns with machine
2x15@80

seated curls with machine

side raises
3x15@50

stretching and foam rolling to finish off.

[Talo]

Mmarch 15

Bent over tows ( 45 deg ) inside smith machine - retarded !
12@100
12@150
10@190

One arm rows
3x18@70lbs

Pull ups*
3x8@bw

Seated cable rows
3x10@150

Rear delts ( cable )
3x15@

Abs

[Talo]

March 17th

I've got golf elbow bad and I'm unsure why .

Legs

10 min X-Trainer

Leg Extensions
3x12 @120

One Legged Hamstring machine
3x12 @ 80

DB Lunges
5x12 with 32.7lbs

Squats
135x10
225x10
285x5
315x5
385x5

The end.

PM - Cardio.

[Talo]

30 min strider.

Stretching and Foam rolling .

Shoulders are feeling a lot better . I've been taking a small 3" medi ball to them . Hurts big time , but making a huge difference.

[Talo]

Instead of doing the GPC Nationals at the end of May I think I will be doing the Western Canadian RAW event at the end of July.

With the closing of my gym I have not been able to get in any gear work so instead of stressing and looking for a place to train I will take an extra 2 months , recalculate and attack !

[Talo]

March 19th

Foam and Medi Ball Rolling - Target Shoulders ( Right shoulder is 100% better now , no pain at all while I roll it out , left still needs work )

Cardio - 5 min

Seated Shoulder PRess

50x12
135x8
185x8
225x5
225x3
135x12

Seated DB presses
3x10@ 70lbs

Face Pulls
Cable Rows
Plate Swings with 25lbs each hand

30 mins Cardio to finish off.

[Talo]

Day of rest

Bit of cardio to do.

[Talo]

30 min Cardio

Abs

[Talo]

More Cardio and stretching.

Got half my order from TS today so I've increased my BCAA's to 40g per day.

[Talo]

More Cardio.

Being injured sucks !

[Talo]

Cardio again ! Rumor has it that someone has bought the gym. Hopefully this is true because I miss deadlifting and benching.

I had a bowl of ice cream last night around 9pm and what a mistake that was . COuldn't get to sleep for about 2.5 hrs after that.. ****in sugar !

[Talo]

March 26th

Squat
135x10
185x8
225x8
275x5
315x5
375x5
395x5 - basically all the weight in the gym

Lunges with 50lb barbell behind back
3x12

Leg Extensions
3x20

Leg Curls
2x20

Cardio for 15 mins

Stretching to finish off

[Talo]

Side note - Tried fixing my iphone screen. Put everything back and notice that I busted a connection removing it.

Should have just left it alone.

[Talo]

AM cardio.

Also fixed my iphone . :)

[SHOWTIME]

lol at you squatting all your gyms weights!

[Talo]

Funny , but sad .

March 28th - Cardio
March 29th - Cardio

[Talo]

March 29th

flat bench
95x12 ( fast )
135x12 ( fast )
185x10 ( fast )
225x8 ( fast )
285x5 ( normal )
315x4 ( N )
365x2 ( N )

flat db press
3x15@70 ( 3 different styles )

one arm tricep pull down
3x15@35

30 mins cardio

night weight is 240lbs but bf is down.

[Talo]

March 30th

30 min cardio and finished off with some fallouts. Been awhile since I've done these.

You should see the looks I get at the rec center. Walking in with my chuck's on , green bands and my EFTS shirt, haha .

Wait till they see me squat and bench with them , I would bring in chains too but I would prob get kicked our.

Line starting to appear down my middle , so that's good since I'm at 240lbs :) .

[Talo]

March 31st

40min cardio and foam rolling / streches.

Decided to increase the cardio by 10 mins , it will stay like this all week.

Carb up meal was 4 slices of neat lover pizza .

[Talo]

April 1st

40min cardio after a long day at work.

[Talo]

April 3rd

skiing in Japser :)

managed to sneak in an upper body workout also.

April 4th

more skiing. Legs are hurting today , but I'll manage to get this day in and rest tomorrow.

[Talo]

Skiing was amazing ! Calves , quads and feet are killing me !

Ate more carbs than I wanted to , but I no doubt burnt that off . Back on night shift and back on pro/fat.

[Talo]

Stepping it up to 1 hr daily.

Split up into 30 min sessions. First was done at 7:30am and second was done at 2:30pm.

Feeling good . Weight is dropping slow but the mirror looks better :)

[Talo]

Hello Cardio ! Anothe 60 min ( 30/30 )

Along with some Fallouts and stretches.

I know I'm getting weaker , but there is talk about the gym re opening soon and I'm also making a trip to the city this week to get in a heavy DL session.

Night weight at 236.

[LondonMuscle]

powerlifters dont do cardio do they :D

what are your goals right now Talo?

[Talo]

powerlifters dont do cardio do they :D

what are your goals right now Talo?

Not usually :)

I've been living off cardio and dropping bf nicely. Focus right now is diet and cardio. I will be lifting in the 100kg class , so I've got about 15lbs to drop.


Main goals are Western's in July for the RAW event , then the World's in October.

However , I'm having a hard time training heavy because I don't have the proper equipment. The down falls of living in a small town , when your gym closes down you don't have many / any options.

I was trying to do what I could at the rec center , but I started getting small iritations ( not quite injuries ) from squatting ( shins and knees ) )and benching ( wrists and shoulders ) with the only thing they have - A Smith Machine !.... This piece of equipment should not be around anywhere , IMO.

A few times a week I will focus on my accessory work ( triceps , lats , shoulders , biceps ,core , etc ) but not enough to increase any strength to where I was or want to be.

Lots of pushups and band work out here at work too.

[Talo]

30 min cardio

extras:

db press
front and side raises
overhead extensions
cross body extensions
rope pulldowns
hammer curls .

I need to get in and get some accupunture done on my elbow / inner forarm.

[Talo]

Another 1/2 hour plus some time in the pool with the kids . That has to be the best thing about this center.

[Talo]

Played squash for just over an hour with my wife . Great way to get in some fun cardio.

Came home ate some eggs and went back to do a half hour on the treadmill and swimming with my boys .

Got my AA supplements today so I will start another log on those. It is a mass combo , but since I'm dieting and doing lots of cardio my goal is to maintain strength and of course muscle.

[Talo]

Made it in to a gym finally!! Weak as shit.

Gold's

Deads
135x12
185x10
225x6
285x5
315x3
365x3
405x1
455x1
475x1
Quit because my grip failed and a tore my hand up bad so I couldn't hold the bar anymore. *

Squat

225x5
275x5
315x3
405x1
455 x1

Front squat machine.
this is a Neat piece of equipment .
Started with 4 plates and moved on to 6.

[Talo]

Also , found a back room with a 400lb tire and flipped it a few times.

[Talo]

Squash day !!

Along with chest

db flyes
db presses
push-ups
and a few stupid machines.

[Talo]

45 mins on the tread.

Foam rolling and stretching - focus on quads and hams.

[CreatineAmonster]

Sorry to hijack but what is foam rolling ????? oh yeah and incase I have not said it before great log.

[Talo]

No need to be sorry.

Here is a quick link for you http://www.canadabodybuilding.com/forums/showthread.php?t=13488

Thanks for checking out my journal :)

[CreatineAmonster]

Thanks man that is really cool although I have to say the adductor video boardered on soft porn lol Do you find that helps alot. I have coverage for massage theropy and am going to start using it soon I think.

[Talo]

I try to get a massage ( deep tissue ) atleast once a month . In between those I always use the foam roller for my back , hams , glutes , and quads. The one at the gym is a green one and the one I have at home is a white one that is a lot more dense and hurts that much more :)

I also take a tennis ball or a small medi ball and roll out my shoulders and my chest . This has helped my shoulders 100% .

I do find that if I don't keep up with the rolling and stretching it doesn't take long to get stiff again . For me just waking up in the morning and doing some quick stretches helps me big time , then later in the day I will take a good 15-20 mins and use the roller.

I know you can buy them at fitness depot ( and places like that ) , online or some people even make their own from pool noodles or pipe.

[Talo]

Cardio !!

also:

Banded abs
Fallouts
Banded pull downs
Banded Face Pulls
Banded GM's

[Talo]

My last two days have been not the best for dieting.

Cardio was spent playing squash and a round of golf.

Also got in a decent chest workout , but nothing to write about.

[Talo]

Skipped Cardio today.

Starting back on nights so I will do some tonight ( 45 min bike ride )

Here are some pictures - Small progress , not much but atleast I feel I'm moving the right direction.

And one from my last dead lifting session . The damage done a week after.

[Talo]

More ****in cardio today.

Also starting to get the boys ready for basball season... Need to teach them to hit and catch ( basically not to be afraid of the ball ).

[Talo]

Now that I've got my plates ( some blind flanges from work with a 2" whole machined in ) I'm working on getting some chains built

I think I'm going to go with this.

2 x 1/4" chains - 8ft long ( one for each side )

16 1/2" chains - 2 ft long . With snap hooks .

This way it will help cut cost and with the 1/4" 8' long chains I wont have a problem setting different heights.

Going old school training is the best for a home gym.

Always looking for more plates :)


Still doing cardio 4-5 times a week.

[tiramisu]

I just scanned through the last 3 pages. cardio cardio and more cardio. You're going to be skinny if you keep that shit up.

I found the first thing to go when I lost my 40" waist was my squat. Taking 6" off my waist took 20 pounds off my squat and I still haven't built the core strength to make up for it. I look a heck of a lot better but a thick middle really helps the squat.

[Talo]

Man , my lifts ( all together ) have gone down. A combination of diet and no gym to train heavy really hurts.

[Talo]

Squatted for the first real time in about 3-4 months yesterday and holy crist I'm a weak bastard.

400lbs felt like 1000lbs - I did put it up for 3 reps . Then I tried 500 but unracking felt way to heavy.

I need to get some 25 lb plates so I don't take such big jumps.

I've got a long way to go in order to catch Short Dave , but I will :)

[GYMBRAT]

man that fkn sucks bout your guys's gym bro!!! But at least your making shit work still so PROPS to ya brutha!!!!

[Talo]

There is always a way to stay positive in a bad situation.

Deadlifting tomorrow.

Going to be planing out my training for the next 2 months and see how much strength I can get back . I feel if I can squat 500 , deadlift 500 and bench 350 + I will do alright in the 100% RAW event at the end of July.

Not sure if I'm going to be doing a program that I've done or just make something up . I do know that 1/2 , 1/4 and 1/8 squats / dead and bench will be a staple in my training for the next while :)

[Talo]

Squatted today . Missed a 385 ( below par ) . This is horrible . I won't be catching short Dave any time soon.

Rack pulls yesterday - 420 with chains for 3 .


Boooooo!

[tiramisu]

If this keeps up I might actually catch up with you guys. :) woo hoo.

[Talo]

I welcome the competition .

Bench today - 275 x 2

basically took the week to see where I stand so I can plan out my program.

My major issue is not having the 25's and 10's for smaller jumps. I can make due but still.

Weight 105kg's - need to drop 5kg's to make weight.

[Talo]

Deadlifts

warmup was 4 sets of 5 partials @ 265

full dead
2x4@265
5x1@425

too big of jumps ! But I do what I can.

Chin ups 3x10 ( in between deads )

bent over rows
3x10@205

quick workout , trying to get some kind of conditioning in while my strength comes back.

[Talo]

Floor press with reverse greens

2x10@205
2x3@365
1@425
3x5@425 added purple bands
Purple bands really helped take the weight off !

Banded face pulls 3x20
Banded tricep pushdowns 4x20
Overhead tricep ext - bar only.*

[Talo]

I was just looking at the Canadian Records for 100% RAW for the 100kg class . The total is almost 1100lbs. I can and will beat this , hopefully smash it :)

[tiramisu]

Only 1100 @ 220 pounds? That doesn't make much sense. 4,5,6 should be very doable for a strong guy in this class. An elite lifter can probably push that number closer to 2000.
Get your name on the list while you can, it won't take many serious lifters to put that number somewhere intimidating.

[natenator]

Only 1100 @ 220 pounds? That doesn't make much sense. 4,5,6 should be very doable for a strong guy in this class.
I agree. I don't PL but I could easily beat that. Granted I am in well over 220lbs but still...

[tiramisu]

I'm pretty sure I have 1500 in me in the next couple of years at 220 if I stay fairly lean. I can push just around 1100 now with my bum shoulder, 315, 385, 425 (1125). The squat/dead are a lock. My left shoulder might only give me 290 this week.

.... But I'm not terribly strong. I know one young fellow, the kid I want to beat :) from the university football team @ 210 who could definitely put up 1400 and he's not a powerlifter by any stretch.

[Talo]

I know and that's why I'm pumped :)

The Canadian record is 175kg , 125kg , 185kg = 485kg total ( 1067 lbs )

The World record on the other hand is much different with a 1695lb total.

You have to remember there is NO gear , only a belt and this is a drug free event.

I think in Canada more people go to other fed's like the CPU which is also drug tested , but I think they let people use wraps and suits .

For the 110kg class no one has even set a record yet. Population is going to play a huge part in this.

http://www.rawpowerlifting.com/records/World/WorldPowerliftingRecordsMen.pdf

[Talo]

I've done a 500 squat , 550 dead ( my grip sucks) and 350 bench before - All raw. However I wont be close to those at this meet , but for World's in October I should be back or higher.

[natenator]

ok the drug free part would slip me up a bit lol

great lifts for drug free!

[Talo]

Yeah I thought I would get a couple in before I make a switch to the darkside :)

more fore recovery reasons when I do go on. Age is not on my side here , lol '

[tiramisu]

In the wonderful world of powerlifting there's tested and drug free. I would have a very hard time believing the majority of heavyweight/superheavyweight elite power lifters are anything close to drug free.

I like to believe the olympic lifters are "mostly" drug free because it makes me feel better than thinking they are all cheaters.

[Talo]

Squat

165x8
165x5
165x5
205x5
265x5
325x3
390x1
420x1
420x1

below par.

Good mornings
165x10
205x8
265x5

stiff legged deads
265x3x10

done!
Squat is slowly coming up , got stuck at 385 last week.

Off to the dr to get my blood results.

[Talo]

Test results.

HDL - 1.27
LDL - 5.24
Total cholestrol - 7.06 ( said normal is 5.2 )
dr said cholesterol is to high , then I asked about the hdl/LDL levels and that's when he gave me those results , he wouldn't have even given them to me. I think the ratio is ok , but I need to look something up.

Didn't get my testosterone levels back . I guess they take about a month .

I asked him if I could get a script for clenbuteral , but he didn't know what that was so he googled it ! I just hit him up with the exercised asthma , but he didn't like that idea.

Really all I wanted was my testosterone levels. Oh well I will call them back in about 2-3 weeks.

[faller]

.

, he wouldn't have even given them to me. .


Wander why they do that? The same happened to me only i didn't think about asking (first time getting blood work)

[Talo]

Because he's not the best dr I've seen . Once he gave me those two numbers he followed up with " the ratio isint that bad at all, but it's your total that I'm worried about " .

That doesn't make sense to me.

[Talo]

CG Floor Presses

Chains=30lbs each

Bar + chains*
3x10,8,5

2x5@165+ chains
2x5@205
2x3@265
425 + purple bands (fail!!!! )
1x20@165

Front plate lifts with a 63lb plate (30)

Pull ups (30)*
Push ups (50)

Banded pull downs - tricep

[Talo]

Deadlifts

2x10@165
2x5@205
2x5@265
1x3@385
1x3@425
1x1@450(had so add chain for weight)

I need my 1/4 plates or I won't be getting any stronger than this.

Knee high deads
6x245
3x425
3x450
1x485 - grip slip / need chalk.
2x485- used amonia for an extra kick. Grip held for 2

Good mornings
3x5@265

Hanging leg raises (30)

[Talo]

485 with chains - Home gym style :)

[Talo]

Went for a round of golf for some cardio :)

shot an 85 ( par 70 ) . Got my first eagle too !

[tiramisu]

I need to get off my ass and deadlift. A walk in the park sounds like a lot more fun.

[Talo]

Shoulder press

did what I could with what I've got

5x15@ 135

Front Raises
Bent Over Rows
Over Head Tricep crushes

Trained at work. Night shift doesn't give me much time to sleep and train at home . There is enough weight here for me to do smaller workouts like this.

[Talo]

I've got my next 5 weeks laid out .

Here is the basics

Week 1
Day 1 - Dynamic Bench
Day 2- Max Effort Squat/Deadlift
Day 3- Repetition Bench

Week 2
Day 1 - Dynamic Squat
Day 2 - Max Effort Bench
Day 3 - Repetition Squat/DL

Repeat

[Talo]

Week 1 - reversed the weeks from the layout because I need to pick up a bench this week.

Box squat DE with bands
Warm-up

Bar plus green bands ( aprox 75/100 tension)

165x6
206x5(2 sets)

8x2@265 & greens

Glute/ham raises ( ghetto style )
3x10*
This was the hardest thing I've done. Focused on the negative .

Reverse hypers on an exercise ball
3x15

Weight sit ups (60lbs)
4x10

Best workout i've had in a long time. Prob lost 10lbs in water :)

[Talo]

Floor press 1RM
295

barbell front raise
3x12 - bar only . Rest time 20 sec.

Barbell rows
205 3x10

db row
3x20@30

db rear laterals
3x20@25

[Talo]

Barbell step ups

4x10(each leg)@95

GM's ( with belt )
3x6@295

shrugs ( main reason is for grip )
265 @ 3x15 - then held for as long as possible.

Fallouts
green bands
3x12

decent workout. My conditioning is coming back !

Pick up a bench and another 100lbs in plates yesterday.