45BIG Starting Again

[45BIG]

Okay this is my first go at the journal but I feel like this will be a good method to keep my focus. First, I will start with a little back ground and my personal goals. I have been lifting on and off for a smidge over 20 years. At various points and times I have done okay with my lifts but have been hindered by injuries primarily shoulder. I recently recovered from a shoulder injury and have reentered the fray yet one more time. I joined this site hoping for the following: greater knowledge regarding potentially dangerous exercises for the shoulder and back, preventative measures for both the shoulder and back, advice about programs, and motivation.

My personal goals are power related while maintaining a bodyweight less than 198.

I have just finished the first phase of my program which has focused on conditioning the muscles for more vigorous workouts and form. Sets have been kept to three while reps hovered in the 10-15 range.

As I enter the second phase, greater focus is being placed on the rotator cuff and stretching the shoulder while increasing poundage. Rotator cuff exercises and specific shoulder exercises were not part of my previous programs. Thanks to some links and advice from papi93, I have been working on a robust rotator cuff program for a week that will be a staple of my future programs.

The second phase will last approximately 8 weeks:

Monday: Heavy Chest, Back, Biceps
Tuesday: Light Legs
Wednesday: off
Thursday: Light Chest, Shoulders, Triceps
Friday: Heavy Legs
Saturday: off
Sunday: off

Current stats:
Height: 5'9"
Weight: 198 pounds

Supplements:
Multi-Vitamin
Whey Protein
Creatine
BCAA

Well, I will add more tomorrow. I am looking forward to sharing my experiences with my over 35 brethren. Everyone have a good start of the week.

45BIG out

[45BIG]

Workout:

I. Warmup
A. 3 minutes on heavy bag light tapping
B. I perform these exercises as warm ups before any heavy lifting takes place
http://familydoctor.org/265.xml This takes some time but I feel ready to
tackle heavy weights once its done.
C. Dumbell Swings


A. Chest
1) Bench Press
a) warm up 95 x 10; 135 x 10; 175 x 3; 205 x 3;
235 x1; 275 x1 b) work sets 265 x 5 x 5 (touch and go but no
bouncing)
2) Close Grip Bench Press
a) work sets 225 x6, 235 x 6, 245 x 6

B. Back
1) Barbell Row
a) warm up 95 x10
b) work sets 135 x 10 x 3; 155 x 6; 165 x 6
2) One Arm Row
a) 45 x 10 x 3

C. Biceps
1) Barbell Curl Straight 45lb bar
a) warm up curl bar no weight 20 reps
b) work sets: 55 x 15; 65 x 12 x 2; 75 x 10


D. Supplementary Shoulder work
1) external rotations: 5 x 20; 10 x 15; 15 x 2 x 10
2) plate raise: 25 x 15 x 2
3) Dumbbell Cuban press: 10 x 15 x 2

E. Stretching with rubber band



Note: Overall I was pleased with the day in that my shoulders were able to hold up with relatively little pain granted the weight was not heavy enough to really tax them. I have been and continue to be pleased with the family doctor warm up and the supplementary shoulder work. I am finding my shoulders are tired but it in a good way and in a slightly different area than what I have been accustomed to.

[45BIG]

Workout

I. Warmup

A. Stairs for 30 seconds 5 times
B. 1 minute of light bouncing
C. 3 minutes on heavy bag (LIGHT TAPS)
D. Light stretching

II. RC work
A. external rotations 5x20; 10x15; 15x12x2
B. dumbbell Cuban rotations 15x20x2

III. Legs

A. Squats: Ass To Grass (ATG) barx20; 65x15; 95x10; 115x10; 135x10; 155x10; 175x10; 195x10

B. Good Mornings barx15: 55x12; 65x10x2
C. Stiff Legged Dead Lifts (SLDL) 40x10x3

IV. Stetching


Note: Not much of a workout in terms of volume but I have switched from a par. squats to ATG. I needed to work on form because this is something I am not familar with and thus had difficulty using correct form. Overall I was impressed with the feel.

The RC work before squatting I am finding to be very helpful in loosening my shoulders up prior to squatting. I believe bar riding low on the back with hands spread wide may have been as much a problem for my shoulders as any other exercise. The ability to get into a squatting position with loose shoulders is an incredible feel.

Moral to the story: shoulders loose via stretching and external, external, external rotatations.

[Hibiscus09]

Welcome to the old folks section! Nice workouts!

Sorry about the shoulder issues -- an injured shoulder really does hinder things. I'm glad the stretching is helping.

[45BIG]

Welcome to the old folks section! Nice workouts!

thanks for the welcome

Wednesday workout:
External rotations: 5x20x2; 10x15; 15x15x2
Plate raise: 25x15x2
Stretching

Thursday workout:


I. Warmup
A. 3 minutes on heavy bag light tapping
B. I perform these exercises as warm ups before any heavy lifting takes place
http://familydoctor.org/265.xml This takes some time but I feel ready to
tackle heavy weights once its done.
C. Dumbell Swings


A. Chest
1) Bench Press
a) warm up 95 x 10; 135 x 10; 175 x 3; 205 x 3;
235 x1; 275 x1 b) work sets 265 x 6 x 5 (touch and go but no
bouncing)
2) Close Grip Bench Press
a) work sets 185x10x3 4 counts with explosive push

B. Shoulders
1) Behind the head military press: 65x18; 95x10; 105x10
2) Upright Row: 65x12x3

C. Supplementary Shoulder work
1) external rotations: 5 x 20; 10x15; 15x12; 20x8
2) Dumbbell Cuban press: 10 x 15 x 2

D. Stretching with rubber band

Note: Military press and especially upright rows will remain light. The BP sets were easy but more importantly the shoulders experienced no acute pain.

[45BIG]

Friday Workout

I. Warmup

A. Stairs for 30 seconds 5 times
B. 1 minute of light bouncing
C. 3 minutes on heavy bag (LIGHT TAPS)
D. Light stretching

II. RC Work
A. External Rotations 5x20; 10x15; 15x10; 20x8x3
B. Cuban Dumbbell Rotations 15x20x2

III. Legs
A. Squats ATG barx20; 95x15; 135x10; 175x8; 205x3; 225x5x5
B. Good Mornings barx15: 55x12; 65x10x2
C. Stiff Legged Dead Lifts (SLDL) 40x10x3

IV. Back
A. Barbell Row 135x10x2; 155x6x2
B. Dumbell Row 50x10x3


V. Stretching

Note: Work out went well. Back held up nicely. Shoulders were able to get into squat position.

[45BIG]

Workout: MONDAY 7/24

I. Warmup
A. 3 minutes on heavy bag light tapping
B. I perform these exercises as warm ups before any heavy lifting takes place
http://familydoctor.org/265.xml This takes some time but I feel ready to
tackle heavy weights once its done.
C. Dumbell Swings


A. Chest
1) Bench Press
a) warm up 95 x 10; 135 x 10; 175 x 3; 205 x 3;
235 x1; 275 x1 b) work sets 265 x 7 x 4(touch and go but no
bouncing)
2) Close Grip Bench Press
a) work sets 235 x 6x2, 245 x 6

B. Back
1) Barbell Row
a) warm up 95 x10
b) work sets 135 x 10 x 2; 155 x 8; 165 x 6x2
2) One Arm Row
a) 45 x 12 x 3

C. Biceps
1) Barbell Curl Straight 45lb bar
a) warm up curl bar no weight 20 reps
b) work sets: 55 x 15; 65 x 12 x 2; 75 x 10


D. Supplementary Shoulder work
1) external rotations: 5 x 20; 10 x 15; 15 x 1 x 10; 20x8x2
2) plate raise: 25 x 15 x 2
3) Dumbbell Cuban press: 10 x 15 x 2

E. Stretching with rubber band

Note: Weights for Barbell row and Bench were relatively light.


Workout: TUESDAY 7/25

I. Warmup

A. TREAD Climber 10 minutes
B. 1 minute of light bouncing
C. 3 minutes on heavy bag (LIGHT TAPS)
D. Light stretching

II. RC work
A. external rotations 5x20; 10x15; 15x12; 20x8x3
B. dumbbell Cuban rotations 15x20x2

III. Legs

A. Squats: Ass To Grass (ATG) barx20; 65x15; 95x10; 115x10; 135x10; 155x10; 175x10; 195x10;215x10;225x10

B. Good Mornings barx15: 65x10x2x3
C. Stiff Legged Dead Lifts (SLDL) 40x10x3

Note: Fairly routine day. Shoulders felt a bit tired. I am thinking about reducing External rotations with heavy weight to twice a week. I don't seem to need to use a lot of weight to get loose for squatting so 5/10 should be enough.

Thursday workout: 7/27


I. Warmup
A. 3 minutes on heavy bag light tapping
B. I perform these exercises as warm ups before any heavy lifting takes place
http://familydoctor.org/265.xml This takes some time but I feel ready to
tackle heavy weights once its done.
C. Dumbell Swings


A. Chest
1) Bench Press
a) warm up 95 x 10; 135 x 10; 175 x 3; 205 x 3;
235 x1; 275 x1 b) work sets 265 x 3 x 8; 275x10 (touch and go but no
bouncing)
2) Close Grip Bench Press
a) work sets 185x10x3 4 counts with explosive push

B. Shoulders
1) Behind the head military press: 65x18; 95x10; 105x10
2) Upright Row: 65x12x3

C. Supplementary Shoulder work
1) external rotations: 5 x 20; 10x15; 15x12; 20x8x3
2) Dumbbell Cuban press: 10 x 15 x 2

D. Stretching with rubber band


Note: Tons of energy and really want wild on last set of benching. Stupid...too much testorone floating around the gym. Will not be making that mistake again. Shoulder presses behind the head continue to be painful but I am going at the pain with light weight and high reps hoping that maybe some work will nail it. The pain was not as bad as last week. I refuse to abandon the exercise all together at this point.

Workout Friday 7/28

I. Warmup

A. Treadclimber 10 minutes
B. 1 minute of light bouncing
C. 3 minutes on heavy bag (LIGHT TAPS)
D. Light stretching

II. RC work
A. external rotations 5x20; 10x15; 15x12x; 20x10x3
B. dumbbell Cuban rotations 15x20x2

III. Legs

A. Squats: Powerlifting style: 95x12, 135x10,185x6; 225x5; 245x5; 265x5; 285x5; 305x3

B. Good Mornings barx15: 65x12x3
C. Stiff Legged Dead Lifts (SLDL) 40x10x3

IV. Back
A. Deadlifts 135x10; 185x5; 225x5x3

IV. Stetching

Note: Squatting was very easy. The ATGs made todays para squatting feel like a breeze. Added deadlifting this week. Weights were very easy. I'd like to scream through these but going to take the patient approach.

[Brick]

Nice workouts 45BIG. I've been doing most of those same RC exercises that is on that familydoc site and here I thought I was the only one with shoulder issues. At least you can still do overhead work, my doc told me not to because of my screwed up AC joint.

Keep up the great work and hopefully that shoulder of yours heals quickly.

[45BIG]

Workout: MONDAY 7/24

I. Warmup
A. 3 minutes on heavy bag light tapping
B. I perform these exercises as warm ups before any heavy lifting takes place
http://familydoctor.org/265.xml This takes some time but I feel ready to
tackle heavy weights once its done.
C. Dumbell Swings


A. Chest
1) Bench Press
a) warm up 95 x 10; 135 x 15; 175 x 8; 205 x 6;
235 x1; 280x3; 295x3; 310x3; 325x1; 335x1


B. Supplementary Shoulder work
1) external rotations: 5 x 20; 10 x 15; 15 x 1 x 10; 20x12x3

C. Stretching with rubber band

Note: Changing gears this week. I have been using reps for a while so I am setting myself up for a 3x3 program next week. I am going to establish some approximate maxes. The weights today was very easy everything could have been done for two more reps with the exception of the last set which could have been one more rep. Squats and deads will be well behind my benching as I started those about 4 monthes later due to back issues. Hoping to hit 335 deading tommorrow. Will be the second time I have deaded in two years.

[45BIG]

Didn't deadlift yesterday. Will be doing it today. I am prepping for the 3x3 program I will be starting next week. I needed to get a 4x8 sheet of lumber and some 1/2 rubber mats from Lowes as I am going to deadlifting at home.

As I mentioned earlier, I hoping to pull 335 properly. Once I establish approximate maxes will post specifics of program including days of the week, exercises (lol not many) and percentages used.

[jtroster]

45,

You might want to look at the shoulder/rotator training in this article from t-nation http://www.t-nation.com/findArticle....le=280rotator2

[45BIG]

Thanks for the link. I am becoming a big believer in separate RC movements. My shoulder is feeling much better. Even when I start the 3x3 program, I will continue doing RC work.

[45BIG]

Wednesday 8/2

A. Rotator Cuff work:
1. external rotations 10x15x3
2. dumbell swings 35x10x2
3. light stretching

B. Back
1. Deadlifts: 135x10; 185x6; 225x3; 285x1; 315x1; 335x1x4 (no belt)
2. bent Row: 185x6x3

I was very pleased with my deads. I could have gone higher, I feel confident in 365, but I was experiencing some form breaks halfway up my shin. The first set at 335 I found myself rounding my backbefore reaching my knees. I remained at 335 and by my fourth set I was starting to hit my groove.
I will use 335 as my max for the 3x3 program.

[SwagMorris]

*Subscribed*

Looking good man!

[45BIG]

Finished squatting today and established my one rep max for squats

Workout

A. Warmup
1. 10 minute treadclimber
2. RC work external rotations 5x20; 10x15;15x15x2
3. Very light stretching

B. Lifts
1. Squat: barx20 ATG; 95x15 ATG; 135x10 ATG; 175x6 ATG; 205x4 ATG; 235x2 ATG; 275x1 ATG; 295x1 ATG and 315 x 1 inch or so below para.

C. Abs: 10 minutes of mix matching ab workD

D. Stretching

Unlike deadlifting squats were hard today and though I could have squeezed another 15 to 20 pounds out it would have been awfully ugly. Monday I will begin the the actual program. I will be basing the program off the following 1 rep maxes:

Squat: 315
Deadlift: 335
Bench: 340

At the end of 8 weeks I am hoping to add the weight stated by the program which is as follows: 25 pounds for squat, 15 pounds for dead, and 10 pounds for bench.

Here are the links to the specific program:

http://www.deepsquatter.com/strength/archives/korte.htm general info on program

http://www.deepsquatter.com/strength...ves/korte1.htm squat

http://www.deepsquatter.com/strength...ves/korte3.htm deadlift

http://www.deepsquatter.com/strength...ves/korte2.htm bench

I am looking forward to monday as there are no three movements that I would sooner do; I love them. The opportunity to have a program that allows you to do them three times a week is unique. I am not sure if it will work but hell I am going to give it a shot. It's a littler sooner than I wanted but I achieved most of my goals and my shoulder/back are feeling great.

[45BIG]

WOW, my ass is beat. It was all fun and games with the squats but by the time I hit my second set of deads off the 8 inch concrete blocks I was thinking this is balls to the wall. I had to cash the fortitude check.

I. Warmup
A. 10 minutes on the treadclimber
B. Dynamic stretches
C. http://familydoctor.org/265.xml exercises

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 205X5X8 ATG
B. Bench: 95x10; 135x10; 185x2; 205x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 205x5x8 first four sets peformed on 8 inch concrete blocks
D. Abs: assorted ab exercises crunches, butterflies, leg lifts for 10 minutes

III. Static stretching with band

Comments: I really enjoyed this. When I reached deads my legs were beat but not beat enough to cheat to back. Squats worked them to the point that I knew when was pulling with my legs; what a sweet ass feel. Sometimes when my legs are fresh I have trouble dialing my pull in not today. Once coming off the concrete blocks, the floor was very easy. All in all this was a very rewarding day. I will let you know how I FEEL tomorrow. It's a lot of work for a day but the over all volume per bodypart and the weight % of the max make me think it's doable.

[dbx]

Welcome 45. I just noticed you started a journal lol. Your workouts are looking great.

[45BIG]

Today was fairly straight forward no major lifting. Overall I feel pretty good considering yesterday's workload. My lower back feels tired but strong while my legs are definately rocked. In terms of rating body parts that feel the most worked starting from most to least: quads, glutes, hammies, lower back, upper back, pecs, shoulders, calfs, and biceps.

Today I did the following in order:

A. Rotator Cuff work
1. external rotations: 5x20x2; 10x15; 15x12; 20x8x3
2. front lateral raise with plate 25x15x1
3. dumbbell Cuban rotation 10x15x2

B. Shoulder stretching with rubber band

C. Treadclimber 10 minutes

D. Stretching hamstrings, back, and quads


Note: Today I added bridge work to my stretching. I picked this one up in the exercise area of the forum. I performed this exercise for 3 sets 10 seconds each set. It was difficult to get into the position but boy does it feel good afterwards. I am hoping to work up to a minute for three sets.

Here is the link: http://www.t-nation.com/readTopic.do?id=459922

[45BIG]

I. Warmups- Dynamic stretches

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 205X5X8 ATG (last two sets sumo)
B. Bench: 95x10; 135x10; 185x2; 205x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 205x5x8 first four sets peformed on 8 inch concrete blocks
D. Abs: Crunches, leg lifts, weighted situps

III. Stretches including bridge work

Comments: Legs feel great, back feels great, and chest feels great. Pulling off the blocks is an incredible feel. Once I hit floor the weight was cake. I am still amazed at how you can dial your legs in on deading when on this program. The volume on squats is just right.

I had to have a two big helpings of turkey/lean burger Spaghetti (wheat pasta) and a couple of glasses of wine. Nothing like a post workout meal. LOL

[45BIG]

Thurday's workout was pretty much the same as Tuesday.

A. Rotator Cuff work
1. external rotations: 5x20x2; 10x15; 15x12; 20x11x3
2. front lateral raise with plate 25x15x1
3. dumbbell Cuban rotation 10x15x2

B. Shoulder stretching with rubber band

C. Treadclimber 10 minutes

D. Stretching hamstrings, back, and quads
1. Bridge work 3 sets 10 seconds

Friday's workout

I. Warmups- Dynamic stretches

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 205X5X8 (every other set sumo up until 6th set. These sets peformed slightly below parallel. Sets six, seven, and eight performed ATG normal stance for me )
B. Bench: 95x10; 135x10; 185x2; 205x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 205x5x8 first four sets peformed on 8 inch concrete blocks and last three sets performed sumo

III. Stretches including bridge work

Comments: The volume is definately high but my back and legs feel great after one week. The stretching on Tuesday and Thursday is definately worthwhile. I am definately feeling good in my legs and my back does NOT feel worn out. Now I have a two day break.

Next week the weights will increase by five pounds. I will maintain the concrete platform throughout the volume phase and continue working various stances.

[45BIG]

I. Warmups- Dynamic stretches

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 210X5X8 ATG (last three sets sumo)
B. Bench: 95x10; 135x10; 185x2; 210x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 210x5x8 first four sets peformed on 8 inch concrete blocks

III. Stretches including bridge work

Comments: Workout basically is the same as last except the eights increased by 5 pounds. Overall felt pretty good. It took awhile to complete. I lifted with a number of people today. I would like to speed these workouts up a little bit.

[45BIG]

Today was pretty simple

I. 10 minutes on treadclimber

II. Static stretching
a. hams and quads

III. Ab work

IV. Static Stretching
a. back with bridge work

V. RC
a. external rotations 5x20x2; 10x15; 20x12x3

VI. Static Stretching
a. shoulders with rubber band

Comments: Felt great. The 10 minutes on the treadclimber plus the stretching on off days really keeps me fresh. Again I can't emphasize enough how fresh I am feeling. I am still suprised.

I noticed today that this weight (60% of 1RM) will be my training weight on my non heavy days during the BIG % bumps on the second four weeks. I like this.

[45BIG]

I. Warmups- 10 minutes treadclimber

II, Dynamic stretches

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 210X5X8 ATG (last three sets sumo)
B. Bench: 95x10; 135x10; 185x2; 210x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 210x5x8 first four sets peformed on 8 inch concrete blocks and last four sets sumo

Comments: I was rushed for time at the end of the workout and was unable to perform the postwork out stretch. The weights are getting easier. I am looking forward to phase 2. Today's workout was quicker than Monday clocking in at aroud 2 hours and 15 minutes (first official set of squat to last official dead). I figure with warmups and all the quickest I can reasonably get this workout done with this load is around 100 minutes.

[45BIG]

I. Rotator Cuff work
a. external rotations: 5x20x2; 10x15; 15x10;20x15x2; 25x8
b. plate raise 25 pounds 1 set of 20

II. Rubber Band stretches for the shoulders

III. Ab Work

IV. Quad and Hammy Stretches

V. Back Strectches
a. Bridges 2 sets 30 seconds

Comments: Felt great not tired in the least bit in fact felt very strong. The bridge work is really coming on. I am able to go right into a bridge from the floor. No need to do it in stop and go steps.

[45BIG]

I. Warmups- 10 minutes on treadclimber

II. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 205X5X8 ATG (last two sets sumo)
B. Bench: 95x10; 135x10; 185x2; 205x5x8 with two second pauses on chest
C. Deadlifts: 135x5; 205x5x8 first four sets peformed on 8 inch concrete blocks

III. Stretches including bridge work

Comments: Day followed Wed and Monday with the exception I focused on being more explosive today. Monday the weights bump up 5 pounds. Two weeks from Monday I will return to this weight for my work sets for two days while the other day will be for working singles with dramatic increases in %s.

[Hibiscus09]

Very nice workouts, 45! The bridge work looks like positions from yoga class. They aren't easy!

[45BIG]

Very nice workouts, 45! The bridge work looks like positions from yoga class. They aren't easy!

Thanks. I really like the bridge work it helps my back out a lot.


I. Warmups- 10 minutes on treadclimber

II. Dynamic Stretches

III. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 215X5X 4 (Below parallel); 220x5x4 (Below parallel) varied stances from shoulder width to sumo
B. Bench: 95x10; 135x10; 185x2; 220x5x8 with two second pauses on chest and working explosive element of movement
C. Deadlifts: 135x5; 165x5; 185x5; 225x5x8 first four sets peformed on 8 inch concrete blocks 3 of the last four sets performed sumo

IV. Stretches including bridge work

Comments: Weights felt a bit heavier than usual and deads were tough as I was stuck between %s. I needed to go up seven pounds. No platemates yet so I had the choice of going down to 5 or up to 10 pounds. I went with 10. I have noticed that my Mondays seem to be the most difficult day of the week while Friday feels the best. Strange :\

[dbx]

I have noticed that my Mondays seem to be the most difficult day of the week while Friday feels the best. Strange :\

I do a different routine, but if I did yours, that ^ would be normal for me to be stronger on Friday........just because I knew I had a 2 day break coming

Looking good 45BIG.

[45BIG]

8/22/06

I. Tread Climber- 10 minutes

II. Leg Stretches
A. Hammies
B. Quads
C. Groin

III. Abs
A. Crunches 3x15
B. Leg Raises 3x10
C. Inclined Weighted Situps 5x12x3
D. Weighted Leg Raises 5x12x3

IV. Back Stretches including Brigde work

V. RC
A. External Rotations: 5x25;10x20;15x6;20x4;25x12x3
B. Plate Raise 25x2x15

VI. Shoulder Stretching with rubber band


Comments: These days really help out and fully believe in the post DAY stretching. I am feeling a lot better than this morning.

[45BIG]

I. Warmups- 10 minutes on treadclimber

II. Dynamic Stretches

III. Workout

A. Squats: Barx20; 95X15; 135X5; 185X2; 215X5X 4 (ATG); 220x5x4 (ATG) varied stances from shoulder width to sumo
B. Bench: 95x10; 135x10; 185x2; 220x5x8 with two second pauses on chest and working explosive element of movement
C. Deadlifts: 135x5; 165x5; 185x5; 225x5x8 first four sets peformed on 8 inch concrete blocks 3 of the last four sets performed sumo

IV. Stretches including bridge work

Comments: Ass hammer fell today as the rest between sets was cut back to three minutes a set. It was pretty rough but I feel great and much better than on Monday. A fellow lifter I met here has been lifting with me of late, dunk. This is cat is one very strong dude. Young gun keeps me hopping LOL especially today. Anyway, today was the last day on the 8 inch blocks as we will be dropping to four inch blocks on Friday. I am really getting hungary to go after the big weights.