220 lb raw powerlifting log

[dan_g_28]

you sir are a god damn monster. Epic work in here, have some reps.

thanks a lot. Means a lot to hear that. I feel like I'm just getting started!

[dan_g_28]

I have an idea of a couple meets coming up ill fill you guys in on.. I plan on doing an AAPF meet in January this year, where id like to get my RUM qualifying total for 2013 Also, I definately would like to do the CamAm Bench press championship in July, which is an AWPC meet. I have a goal of breaking the AWPC bench only world record of 485, so I still have some work to do, but I think I have a decent chance to give that number a run for its money. As far as the RUM goes, its a dream of mine to compete along side guys like Sam Byrd, Jay Nera, Jeremy Hamilton, etc., so if I can get my total up to 1700+ by then, I plan on doing the full meet. If I'm not quite there yet, I may just do the bench only. We'll see.

[el67ko]

A little late but awesome bench PR. You'll be crushing 485 by July.

[dan_g_28]

A little late but awesome bench PR. You'll be crushing 485 by July.

Thanks! I sure hope so!

[dan_g_28]

12/1/11

RE Upper

Bench
WU
225x10
275x10x3 (easy)

Paused Floor Press
225x10
Add 6 chains
225x10
275x8x2 (not easy)

That's it.. blahhh ass day.

I just couldn't muster up anything today. Had a long day at work, meals were messed up, ended up falling asleep for 20 minutes before my workout partner got here, and I couldn't seem to wake up from it. I didn't have a game plan either. I didn't want to o a DE day, so I decided to do some repping. After a couple sets of the floor press my joints started to ache. I think Monday really did a number on me. Instead of forcing my way thru a sore, half hearted workout, I decided the rest may be more beneficial. Can't win em all I guess :/

[dan_g_28]

12/3/11

ME Lower

GHR
8
8
8

SSB Squat
WU
330x3
add belt
380x3
400x3
420x3
440x3
470x1
480x1
420x5

Deficit Deadlift (3")
225x5
315x5x3 (very fast)

Upper Back GM (seated)
150x12x3

Lat Pull
180x13x3

Close Grip Low Cable Row
180x10x3

Great workout today. This was the first time working heavy with the SSB. It was definately a different feel. It thru me off pretty good in the hole, making me work pretty hard. They felt really good. The rounded back GMs felt somewhat awkward, but they were ok. Might throw them in again in the future, but I dont think they will be in our normal rotation. Im glad I got a good session in today, I needed it.

[thom2355]

I was goofing around with the SSB we just got during my back session last week. Worked up to 225 for triples, which was light, but it is definitely a different groove.

[dan_g_28]

I was goofing around with the SSB we just got during my back session last week. Worked up to 225 for triples, which was light, but it is definitely a different groove.

I liked it a lot. It makes you work pretty hard. They say its beneficial because it gets you used to fighting a squat if you get out of position. I really just like them because I don't get the shulder/elbow pain from squatting.

[dan_g_28]

12/5/11

ME Upper (3 board)

Bench
up to 365x3
add 3 board
405x3
445x3
465x3
485x2
505x1
520x1 (45 lb PR... lulz. U mad brah?)
straight weight
405x4 (failed 5)

Paused Floor Press
275x10
315x10
335x8

Overhead Rope Ext.
50x15
60x12x2

Ridiculous workout. Lockout power continues to improve. I dont even know how to explain it. All my training partner and I can do is laugh. 495 will fall soon, I guarantee it. feelsgoodman

[dan_g_28]

520 to 3 board

[BombDonald]

I think you have been watching too many videos from SPFjudge lol.

Great benching.

[thom2355]

Jeez!

CG to a two board next week? Thinking about 475?

Nice press.

[dan_g_28]

I think you have been watching too many videos from SPFjudge lol.

Great benching.

Thank you, sir.

[dan_g_28]

Jeez!

CG to a two board next week? Thinking about 475?

Nice press.

I didn't have my heart set on anything yet for next week, but that sounds like a winner. I definately need to focus a lot of my work on my triceps, so I like your suggestion. 475 would be huge, so we'll see!

[BigLarge]

520x1 (45 lb PR... lulz. U mad brah?)

Matter of fact, I am... but only 'cause it makes me realize how much I suck!


How often do you deload, and whats your nutrition like?

[dan_g_28]

Matter of fact, I am... but only 'cause it makes me realize how much I suck!


How often do you deload, and whats your nutrition like?

nah, dont be mad, brah.
I dont ever plan deloads, but they seem to fall every 5th or 6th week. I play it completely by feel.
My nutrition sucks pretty bad actually. Its something ive been trying to address for a while now, but to be honest Im just too damn lazy when it comes to eating. My daily routine looks something like this...

5:30 am - 2 bowls cereal, OJ, yogurt, protein shake with milk, creatine, fish oil.
from 8:30 am-noon or so - I drink a half gallon of chocolate milk, and sometimes a snack in there somewhere
~12:30 pm - some sort of fast food. Mcdonalds, pizza, etc. I just eat until im full.
~5:30 pm - PB and J toast or cereal again, and a protein shake
~9:00 pm - burger, tacos, chicken sandwich, something along those lines.

I dont count calories, but I drink ~ a gallon of milk a day, so that alone makes up a lot of calories. I need to eat healthier. More fruits, etc. Hopefully soon Ill start doing that.

[thom2355]

Buy a deep freezer, then buy a cow, cook parts of cow every three days, replace 12:20 meal with cow....bench 500.

[dan_g_28]

Buy a deep freezer, then buy a cow, cook parts of cow every three days, replace 12:20 meal with cow....bench 500.

lol. sound advice. However, theres no way to make it home for lunch, but I need to eat a better dinner for sure. I need to stock up on steaks like you said, and have steak and potatoes every single night. Id never get sick of that either. lol

[thom2355]

lol. sound advice. However, theres no way to make it home for lunch, but I need to eat a better dinner for sure. I need to stock up on steaks like you said, and have steak and potatoes every single night. Id never get sick of that either. lol

I ran into this when I had to drive between sites all day at work. I kept a small cooler with about 4 meals in it that I just ate all day. Now that I am stationary, I have a fridge in my office, but the method stays the same.

Is a weak fat guy really telling a lean strong guy what to do here....yes, yes he is.

[dan_g_28]

I ran into this when I had to drive between sites all day at work. I kept a small cooler with about 4 meals in it that I just ate all day. Now that I am stationary, I have a fridge in my office, but the method stays the same.

Is a weak fat guy really telling a lean strong guy what to do here....yes, yes he is.

lulz. Theres no way in hell Ill wake up early to prepare meals for the day. Since Im on the road allllllll day its just easier to stop at McDonalds. Haha. Maybe I should find a gf that will do all that crap for me. Youre right tho, better nutrition would make a big difference in my training..

[thom2355]

lulz. Theres no way in hell Ill wake up early to prepare meals for the day. Since Im on the road allllllll day its just easier to stop at McDonalds. Haha. Maybe I should find a gf that will do all that crap for me. Youre right tho, better nutrition would make a big difference in my training..

Let me know how that works out for ya. If it works positively....see if she has a sister.

[dan_g_28]

Let me know how that works out for ya. If it works positively....see if she has a sister.

lol. k deal.

[dan_g_28]

12/7/11

RE Lower

GHR
8
8
8

SSB Squat
work up to 320x5x5

Paused SSB Squat (~3 sec pause)
240x5x3

Deficit Deadlift Against Bands (3" deficit)
225x5
add quaded mini
225x5
315x5x3

The quaded minis definately added a lil somethin somethin to the pulls. I dont know how much it added at the top, but it was significant. The last couple reps of the 3rd set werent too easy. I think the movement will really, really help my deadlift. Pretty happy with the workout tonight.

[bertybots]

you sir are strong, very strong....subbed

[dan_g_28]

12/8/11

DE Upper

Speedy Bench
225x5
275x3
add 6 chains total
275x3x4 (middle on ring)
275x3x2 (pinky just inside ring)
275x3x2 (~1 1/2" from smooth)

Incline Dum Dum Press
90x10
110x10
130x15
130x10

Rope Press Down
50x15
60x15x2

Speed on speedy bench was decent. Only decent. 275 is 58% of my max, but the chains added roughly 70 lbs at the top. I may stick with it for a couple weeks, but if speed doesnt improve I may drop bar weight some. I wish I would have taken a video to get some opinions. I will next time. For fun I did take a video of 130 x 15, tho. Overall it was a pretty good day, tho. Life is good, no complaints!

[dan_g_28]

you sir are strong, very strong....subbed

Thanks, but not strong enough! Welcome to my journal, I appreciate the sub.

[dan_g_28]

Incline Dum Dums 130 x 15

Video just for fun

[dan_g_28]

12/10/11

ME Lower

ME Squat
WU
405x3
455x3
495x1
530x1 (5 lb PR) (lost balance on walk out, almost fell)
545x1 (20 lb PR)
455x8 (Rep PR, +2 reps)

Thats it. So spent after the squats today. Very happy tho. 545 felt like the best set of the night, and I think I left a little in the tank.

[dan_g_28]

ME Squat Video

[KevinAlvarez123]

very nice