tag:blogger.com,1999:blog-72930492158777413182015-09-16T23:04:13.795-07:00The road to strengthThis blog is all about how I train to be as strong a powerlifter as I can be. I will share my Training methods, ideas, exercises and even my failures.Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.comBlogger470125tag:blogger.com,1999:blog-7293049215877741318.post-54384203398882154612013-04-16T21:42:00.003-07:002013-04-16T21:42:51.863-07:00Drunken Saturday and side boob MondaySaturday was going to be a deload day for the dead. I went to a little "get to gether" with my wife at our friends and ended up consuming a lot of Vodka and Diet Ginger ale. I know I thought it was beneath me too but it was a no carb day and after the first one it didn't matter anyways...<br />So, I showed up to the gym saturday morning last of everyone and still a bit drunk I think. I had planned on taking it easy and just trying not to throw up, but Chauncey was there silently antagonizing me so I ended up doing a little more than I had anticipated.<br />Deads Conv with weights on 3" Blocks:<br />225 X 5<br />315 X 3<br />405 X 3<br />495 X 3<br />585 X 3<br />495 X 10<br /><br />KB Swings: 28 Kg X 2 sets of 10, 32 Kg X 2 sets of 10<br /><br />Hanging Leg Raise: 4 sets of 10<br /><br />That was about all I had in me as the hangover was creeping in and my motivation was non existent...<br /><br />Pec Shred Monday<br /><br />I was hoping my 62 Jack shirt would come in by Monday, but it was not to be so I planned on using my tight Phenom instead for some heavy 2 board work.<br />145 X 2 sets of 8<br />185 X 6<br />225 X 2 sets of 5<br />325 X 2 off 1 foam board<br />415 X 1 off 2 foamies<br />495 X Catastrophe off a 3 board.<br /> This was when I decided I did not like or need my left Pec and wanted to shred it. The hand off was good and I was stable and was bringing it down to the board when I heard/felt the sound of a fat girl ripping a pair of tight blue jeans and she sat down in a chair. (You know you all just had a mental pic of it...but it was a nice fat ass). Glad I had a 3 board to absorb the unexpected blow, as the spotters pulled it off of me (can't catch the unexpected stuff). That was the end of the night for me. I am not exactly sure how to judge the injury as of yet. As a human being we either thing the best or the worst when something unexpected happens. Well, me with my flat affect I am as expected.... in the middle. Sometimes I think it is just another injury that I will rehab and move on. On the other hand, the other side is thinking, I screwed this up good and am going to need to get opened up to fix it. I am going to our Doc in the morning to get an MRI scheduled to see what is what. I guess time will tell what I am to do from here. My two thoughts right now are that I have damn good pec size3 with the swelling on my left side, and if I have to get sliced open I am making the scar a zipper tattoo.<br /><br />-Medicating with Woodford Reserve (Hence the rambling)<br /><br /><br />Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-10667579866527611712013-04-12T07:51:00.001-07:002013-04-12T07:51:54.984-07:00Week 4 Squats and upper accessory ThursdaySquats in briefs with straight bar:<br />145 X 2 sets of 8<br />255 X 3<br />335 X 1<br />455 X 1<br />Briefs on<br />655 X 1<br />785 X 1 This one didn't feel as good as I was hoping, so I played my single a bit conservative.<br />875 X 1 with knee wraps. This set was solid. Not super fast, but it was pretty deep and felt good on the way up. I had some pain in my outer quad / IT band so I didn't take my reverse band set. Too far out from the meet to be doing something dumb just yet.<br /><br />Abductor work: 5 sets with monster mini<br />Ab Wheel-0-Death: 4 sets of 10<br />Hanging leg raise: 2 sets of 15<br />KB Oblique crunch: 3 sets of 10 <br /><br />Thursday Upper accessory<br /><br />Floor Speedish Bench:<br />225 X 6 sets of 5<br />DB Overhead Press seated:<br />40 X 15<br />50 X 15<br />60 X 15<br />70 X 15<br />80 X 15<br />80 X 12<br /><br />Row Machine: 4 sets of 10<br />Lat Pulldowns wide grip: 4 sets of 10 <br />Incline Bench:<br />135 X 8<br />225 X 8<br />275 X 8<br /><br />Hoping my Jack shirt size 62 comes in by Monday so I can try it out (I went ahead and exchanged my 64 since I am still not grown up enough for that one yet). Next wednesday is deload for the squat so i will just make sure my leg is all healed up so i can start suit fork the following week.<br /><br />Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-9057438594962967202013-04-08T21:06:00.000-07:002013-04-08T21:06:04.427-07:00The last few workoutsThursday Accessory day:<br />DB Floor Press (got in late so only got a few sets in):<br />100 lbs X 8<br />120 X 8<br />100 X 12<br /><br />KB Single Snatch:<br />28 X 5 each arm<br />32 X 5<br />40 X 5<br />106 X 5<br /><br />Shoulder Pin Press arms at 90 * at start.<br />225 X 8<br />275 X 8<br />315 X 5 I think<br />225 X 15<br /><br />DB Incline:<br />60 X 15<br />80 X 15<br />100 X 15<br />100 X 13<br />100 X 12<br /><br />KB Triceps ext:<br />20 kg X 10<br />24 kg X 10<br />28 Kg X 10 X 2 sets<br /><br />Fat Rope Triceps Ext: 3 sets of 15<br /><br />Saturday we did Sumo deads with weight on 3" blocks:<br />work sets...<br />585 X 1<br />675 X 1<br />745 X 2 sets of just locked out for an instant but then lost it forward. Not the outcome I was hoping for, but the weight didn't feel bad, and I should be able to correct this problem before the meet.<br /><br />DB Prone row:<br />80 lbs X 5 sets of 10<br />KB Double Sqings:<br />3 sets of conventional swings heavy<br />3 sets of sumo swings moderately heavy.<br /><br />Hanging leg raise with med ball between feet:<br />4 sets of 10<br /><br />Monday Bench Day somewhat deload...<br />work sets...<br />275 X 3<br />315 X 3<br />365 X 3<br />365 X 5 off 1 soft board<br />405 X 5 off 2 soft boards<br />455 X 2 off 2 soft boards. this went well, but felt my hamstring cramping so just called it quits for that...<br /><br />Pin Lockouts (ROM was about 4-5" I am guessing)<br />315 X 5<br />405 X 5<br />495 X 4<br />545 X 3 ugly tries and no successful reps. I hate missing a weight... <br />DB Flat Bench:<br />100 X 8<br />130 X 8<br />150 X 7<br />150 X 5. Number 6 almost took my face off so I figured a third set would be unwise.<br /><br />Rolling Triceps Ext:<br />60 X 12<br />70 X 12<br />80 X 12<br />Triceps pushdowns with the lightning rod:<br />3 sets of 15<br /><br />Light triceps ext (lying on bench with arm coming across chest to triceps ext)<br />2 sets of 12 superset with triceps pushdowns.<br /><br /><br />Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-67879367695231071612013-04-03T19:03:00.000-07:002013-04-03T19:03:39.556-07:00Wednesday squats Week 3Last week I did a single with 855 in briefs and knee wraps. This week the plan was a triple with around 750.<br /><br />145 X 3 sets of 5<br />235 X 5<br />325 X 2<br />415 X 1<br />Briefs went on after that.<br />595 X 1<br />685 X 1<br />755 X 3 I made this set a little harder than it should have been, but I had ok depth on all three and they didn't feel bad so I will take it for now. I will try to post a video of it soon if my camera cooperates.<br /><br />45* Back ext with cambered bar:<br />95 lbs X 3 sets of 10<br /><br />Abductor work with monster Mini: 4 sets of 15<br /><br />Standing Long ab strap crunch:<br />6 sets of 10<br /><br />Reverse hyper ext with a blue band around the back for extra traction:<br />1 set of 15Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com1tag:blogger.com,1999:blog-7293049215877741318.post-42215296663632296062013-04-01T20:36:00.002-07:002013-04-01T20:36:30.057-07:00Saturday and Monday's TrainingSaturday speed Box squats with buffalo bar. Blue and green band on bar:<br />145 X 3<br />235 X 2<br />Added Briefs <br />285 X 2 sets of 2<br />325 X 2 sets of 2<br />375 X 2<br /><br />Romanian Deads:<br />225 X 5<br />315 X 5<br />365 X 5<br />415 X 5<br />465 X 5<br />505 X 5<br /><br />Wide Stance Good Mornings with Cambered bar:<br />3 sets of 10 with 225<br /><br />Abductor work with monster mini band around knees:<br />4 sets of 15<br /><br />Chest Supported Row: 4 sets of 8<br />Static Planks with weight on back: 4 sets of 20-30 sec holds with 100 lbs.<br />One legged hamstring Curl: 4 sets of 15 each leg<br />Leg Ext: 4 sets of 15<br /><br />Monday international Bench day:<br />135 X 8<br />225 X 2 sets of 5<br />315 X 2<br />365 X 1 off 1 softie<br />Added loose 58 Phenom shirt<br />455 X 2 off 3 board<br />545 X 1 off 2 board<br />635 X 1 off 2 board<br />675 X 1 off 2 board. This went pretty well and should have done a double, but still holding back a bit trying not to blow it out too much on the shirt work yet. I hope to be able to go a little heavier next week and test the waters around 725-765, but we will see what next week brings.<br /><br />Dead Press out of rack with the bar about an inch from my chest/belly:<br />225 X 2<br />315 X 2<br />365 X 2<br />405 X 1 This one was nice and slow...<br /><br />Flat DB Bench:<br />100 X 8<br />120 X 8<br />140 X 2 sets of 6<br /><br />Dips:<br />3 sets of 6 Seemed like a good idea at the time, but I have not done them in forever. Now I remember why. I am too fat to do dips!<br />Side DB Raise:<br />40, 50, 60 lbs X 10 each arm<br /><br />Stretched my biceps and pecs afterwards. Not a bad nights work. I feel like I am on decent pace right now to have good strength come meet time. Nothing feels too light or great, but nothing feels like death either.Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-88350621351309983512013-03-28T20:56:00.001-07:002013-03-28T20:56:49.906-07:00Upper Accessory workI got a later start to training than I had hoped, so not as much got done as I had planned, but it wasn't a total loss.<br />DB Incline Press Warm Up: 45 lbs X 15, 60lbs X 15, 80lbs X 15<br />Overhead Log Press:<br />100 lbs X 2 sets of 8<br />144 lbs X 5 sets of 10<br />DB Row: 3 sets of 10 with 125 lb DBs.<br />EZ Bar Skull Crushers with a monster Mini running under the bench:<br />65 lbs X 10<br />115 lbs X 3 sets of 10 and 2 sets of 15<br />Rear Delt DB Raise: 3 sets of 10 with 25 lb DBs.<br />Hammer Incline Press to finish:<br />2 plates X 10<br />3 plates X 2 sets of 6-8<br />2 plates X 3 sets of 12-15.<br /><br />Nothing really fun, but got a little work done.Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-59596878429924163502013-03-27T19:50:00.002-07:002013-03-27T19:50:36.948-07:00Week 2 of Squat Cycletonight called for a heavy 1 RM single and 1 reverse band in briefs and knee wraps:<br />145 X 3<br />255 X 3<br />345 X 1<br />455 X 1<br />Put Briefs on from here on out<br />655 X 1<br />745 X 1<br />855 X 1 with knee wraps added. We didn't have enough people to spot and have a depth call so I cut it right above parallel (couldn't tell where I was). After watching the Vid I knew the next set needed a bit more depth.<br />965 reverse avg bands X 1. Depth was better and it was a solid set.<br /><br />Rack pulls sumo against short avg band (bar 1" below knee level):<br />245 X 3<br />335 X 3<br />425 X 3<br />515 X 2<br /><br />Ab Wheel of Death: 4 sets of 10<br /><br />Did some stretching and rolling, but it was late so home I went. Feeling pretty good about the squat right now. I am holding back a bit for now, but everything feels decent for not training heavy in a while.<br /><br />One thing i am considering is not taking an up call. I have always taken an up call, but I think it is about time I learned where depth is so i can come up when i feel I should instead of waiting 10 seconds in the hole for the call like I normally do.Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-55527488920015646922013-03-25T20:37:00.002-07:002013-03-25T20:37:57.081-07:00Jack Shirt first TrialSo I got my Jack shirt last week and have been itching to try it out. Bench day finally came around and I got to use it. First impression was that it went on super easy (it was a bit big), and was comfortable. I added the Jack (size 64) on and here is how it went.<br />455 X 2 off an air 3 board<br />545 X 2 off 2 board<br />635 X 1 off 1 board with ok speed<br />675 X 1 off a 1 board. It was fast off the board, but a slow lockout.<br /><br />The shirt felt good. I like the groove and the feel of it, it is just a bit big. I feel confident I could touch under 600 in the shirt if I wanted to. I think I am going to keep the shirt and have the arms taken in a bit, but leave the chest the same. I will probably get a size 62 so I can have it for next week.<br /><br />Close Grip Lockout with Pinkie on the ring:<br />405 X 3 off 4 board<br />495 X 3 off 4 board<br />455 X 5 off 3 board<br /><br />Supinated DB Press:<br />85 X 10<br />95 X 10<br />105 X 8<br /><br />Rolling Triceps Ext:<br />65 X 10<br />75 X 10<br />85 X 10<br /><br />Doubled up Purple band Face Pulls:<br />3 sets of 15<br /><br />DB Double Front Raise: I did these Ed Coan Style with the palms facing in. If it was good enough for him, so it may just work for me too.<br />30 X 10<br />35 X 10<br />40 X 10<br />45 X 10 <br /><br />Not a bad night all things considered. I have not had anything heavy in my hands since November, and luckily it didn't feel like it would crush me.<br /><br />Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-40199193822152084672013-03-24T14:41:00.000-07:002013-03-24T14:41:03.644-07:00Early SaturdayI have figured out that my body/numbers respond best to squatting twice a week. I plan on doing somewhat heavy speed squats 2-3 times per month to help my squat (and my pull it seems too).<br /><br />Cambered bar with doubled up purple band off a 15.5" box today:<br />165 X 2 sets of 5<br />255 X 5<br />345 X 2<br />Put old loose briefs of from here on out<br />395 X 3 sets of 2<br />435 X 2<br />Once I got my briefs up and situated everything felt pretty fast and solid. I had some deep tissue work done on my hip friday that seemed t6o help my mobility a little bit.<br /><br />Sumo Volelphulz in briefs:<br />dead: 225 SSB X 5<br />Dead: 225, SSB 125 X 5<br />Dead: 275, SSB 205 X 3<br />Dead: 315, SSB 255 X 3<br />Dead: 315, SSB 305 X 3<br /><br />Stiff Leg Deads standing on 3" box:<br />315 X 3 set of 5<br />365 X 5<br /><br />Upper back/rear delt machine: 4 sets of 10<br /><br />SSB Good Morning:<br />125 X 4 sets of 8 (2 with belt and 2 without)<br /><br />Spud, Inc. Oblique Strap Crunch: 3 sets of 8 each side.Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-76684377967552193562013-03-21T21:25:00.001-07:002013-03-21T21:25:29.180-07:00Speed upper and accessory daySpeed Floor Press: Used a twisted purple band behind my back for some top end resistance.<br />235 X 5 sets of 3<br /><br />Cambered bar close grip press lying on our squat box in mono:<br />4 sets of 5 with 305<br /><br />Overhead pin press with Spud, Inc. Multifunction bar at chin level:<br />135 X 8<br />185 X 8<br />225 X 8<br />275 X 4 or 5<br />225 X 10<br /><br />Dead stop quarter dips:<br />Body weight X 8<br />45 lb plate X 8<br />90 lbs X 6-8<br />120 lbs X 5 or 6<br /><br />Incline DB Press:<br />80 X 15<br />80 X 15<br />80 X 10<br /><br />Purple Band Triceps ext lying on Incline Bench:<br />3 sets of 8-10 <br />It got to the point I wanted to keep doing exercises, but my chest and Triceps were functioning at a toddlers level so I just stopped. I had a LOT of Caffeine today...Monster, Bang (try it if you have not), and and extreme speed stack!<br /><br />I'm all jacked up on Mountain Dew!!!Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-32447851956362441902013-03-20T19:28:00.000-07:002013-03-20T19:28:17.491-07:00Week 1 of squat cycleI am about 12 weeks out from my next meet so it is time to actually start a formal cycle of some sort. I was looking through the EliteFTS E-book 44 programs that work and came across Chad Walkers squat routine. Seeing Chads progression in the squat over the past year I wanted to give it a try (he is doing something right). I was supposed to do a heavy 5 with a percentage of my 1RM tonight. I played it a bit conservative since I have not had anything heavy on my back in a while.<br /><br />145 X 2 sets of 5<br />235 X 3<br />325 X 1<br />415 X 1<br />Added Boss Briefs from here on out. I will normally put them on a bit earlier than I need to since it takes a while to get them seated right.<br />505 X 1<br />595 X 1<br />685 X 5 These felt solid and fairly deep for lighter weight. Probably should have gone 735, but too late now...<br />The good thing about this program is that it is a little lower Volume than I am used to Spud suggesting so I shouldn't get as beat up and hopefully will have more gas in the tank for accessory work and Saturday.<br /><br />Kettlebell Double Swings:<br />20,24,32,32 all for 1 set of 10<br /><br />Close stance squats standing on a slant board holding a 100# plate:<br />2 sets of 20<br /><br />Seated ab crunch on Row machine using the Spud, Inc. Long ab strap: 5 sets of 10-12Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-19437972576307795112013-03-18T21:10:00.001-07:002013-03-18T21:10:22.913-07:00off to a good startMy meet I have picked out is in June so it is about time to start cranking up the training a bit. I ordered a Jack bench shirt today. I got a 64, and from what I hear that may be a size too big, but Elite Fts is great about exchanges so no worries.<br /><br />Bench tonight:<br />135 X 2 sets of 10<br />225 X 5<br />315 X 2<br />365 X 3 off 1 foamie<br />405 X 2 off 1 foamie<br />455 X 3 with slangshot off 1 foamie<br />495 X 2 with slangshot off 1 foamie<br />545 X 2 with maddog slangshot off 1 foamie. I would have had the second rep, but I got a bit over my face and had nothing to push with. I will come back and hit that later on down the road.<br />315 X 2 sets of 5 close grip.<br /><br />Dead Press out of rack (bar about 1-2" off my chest:<br />225 X5<br />315 X 5<br />365 X 3<br /><br />Spoon Press with DB's:<br />65 X 8<br />75 X 8<br />85 X 8<br />95 X 7<br /><br />Chest press sitting in hack squat machine backwards:<br /> 3 sets of 7-8 reps<br /><br />Upright row with 2" Fat Rope ran through KB handle:<br />24 Kg X 10<br />32 Kg X 10<br />40 Kg X 10<br /><br />Not a bad start back to some heavier more focused training. Looking forward to getting my new shirt and hoping it fits.Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-91437192511305167652013-03-12T20:09:00.002-07:002013-03-12T20:09:42.734-07:00Traveling and a little trainingWe had booths at the RAW unity meet and the Arnold on back to back weekends so there was not much training going on during that time. I was hoping that with all the time away from lifting I would come back feeling good and fresh....wishful thinking. I am not nearly as beat up as I felt upon returning, but just worn down from standing on my fat ass for 8-10 hrs a day that I was not accustomed to. Oh well, life is back to it's "normal" hectic pace and back to normal training.<br /><br />Wednesday squats off a 15.5" box in briefs:<br />505 X 3<br />585 X 3<br />635 X 3<br />675 X 2 I got off somehow and started shifting my hips in the bottom so I just called for the rack instead of squatting with terrible form<br />675 X 3 Much better set than before.<br /><br />I did some other stuff, but nothing noteworthy....<br /><br />Saturday Band Deads: We used a short Gray band on the JS platform with a mat on it so it was elevated about 2" from the floor.<br />135 X 3<br />225 X 3<br />275 X 3<br />3165 X 3<br />365 X 3 with briefs added<br />405 X 1<br />405 X 2 sets of 2. <br /><br />45 degree hyper ext with kbs (like a hyper ext DL) 24kg X 4 sets of 10<br />Glute Ham Raise: 3 sets of 8<br />Hanging High Leg Raise: 3 sets of 8 <br />Single Leg Hamstring Curl: 4 sets of 15<br />Chest supported row: 4 sets of 8<br /><br />Monday: Bench<br />I will save you the warm ups. I was going to use my tight shirt, but since I ate a lot and gained 10 pounds over the week end I figured today was not that day. I used my loose 58 Phenom bench shirt for all work sets.<br />455 X 3 off 3 board<br />495 X 3 off 2 board<br />545 X 3 off 1 board<br />585 X 2 off 1 board. I probably had 3 in me but my shoulder is still a bit cranky and I tend to flare too much when I have to work for it so I just stopped at two. Too Early to be going too hard especially since it has been a while since I have been in the shirt. <br />Close grip Bench off a 3 board: 315 X 8, 365 X 2 sets of 8<br />Reverse grip DB Flat Press: 90 lbs X 8, 100 lbs X 8<br />Chest Supported Row: 4 sets of 8.<br /><br />I am about 2 weeks out from starting meet training for my next meet. I am getting more deep tissue work done and trying to get things set up to have a good training cycle for my meet. Hopefully I will have a new shirt coming soon so i can break it in before I am mid cycle. <br /><br />Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-16973629486541358992013-02-20T19:54:00.000-08:002013-02-20T19:55:54.570-08:00Monday light bench day and Wednesday squatsMonday I had planned for a light weight day to not smash my shoulder.<br />Bench: Used a half manpon as a board<br />275 X 5<br />315 X 5<br />315 X 8<br />315 X 10<br />315 X 15 off 2 foam boards<br /><br />Dead presses with bar sitting right at my chest<br />225 X 5<br />275 X 2 sets of 5<br />315 X 3<br /><br />Incline DB Press with reverse grip:<br />65 X 10<br />75 X 10<br />80 X 10<br />90 X 8 or 9 I think<br /><br />KB Triceps ext on incline bench: <br />12,16,20,24,24 kg all for 1 set of 12<br /><br />Cable pushdown using new Spud, Inc. thick Cable handle:<br />4 sets of 12<br /><br />Wednesday was our last night of bands.It was just two blues this week thankfully. I used a 15" box again. It is getting a bit easier for me to get down to the box without my hips hating me so that is a good thing.<br />145 X 3<br />235 X 1<br />Put briefs on from here on out <br />325 X 3<br />375 X 3<br />415 X 2, X 3, X 4<br />325 X 8<br /><br />Squats holding a 100lb plate in my arms against chest. I squatted on a slant board with my feet just past shoulder width. 3 sets of 15 reps. Nothing special, but it got some quad work in.<br />45 * Heper ext/deadlift holding (2) 24 Kg Kettlebells: 3 sets of 10 with back arched.<br /><br />Eating didn't go so well today. I was unprepared and busy, so I didn't get enough food in before training.<br />1. 4 eggs and 5 egg whites with cheese<br />2. 75 G protein shake no carbs<br />3. 50g shake with 10g leucine and 10g creatine<br />4. 75 g protein shake with gatorade, and 3 brown spotted bananas (post training)<br />5. 1 large peperoni pizza and 2 slices of cheese pizza<br />6. 1 dozen chocolate chip cookies<br />7. 40 oz home made sweet tea<br />8. 1 brown spotted banana with slice of cheese cake<br /><br /> Not a super high carb night, but it was a hard spike as all post training food and drink was consumed in just over 2 hours. Full belly and a carb coma.Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-24642285028308304362013-02-16T18:55:00.001-08:002013-02-16T18:55:15.358-08:00Thursday Upper and Saterday's lower workoutThursday I only had about an hour and it wasn't super fast paced so not as much got done as hoped, but still sore from it in unexpected places.<br />Incline Bench with half a manpon under my shirt to help my angry shoulder:<br />135 X 10<br />185 X 8<br />225 X 5<br />275 X 2 sets of 5<br />295 X 2 sets of 5<br />315 X 5<br /><br />Strict overhead press using our bad@$$ squat machine:<br />50 lbs X 8<br />90 lbs X 8<br />140 lbs X 8<br />180 X 8<br />230 X 8<br />Push Press for the rest of these sets...<br />270 lbs X 8<br />310 X 8<br /><br />That was all she wrote for Thursday, but it felt good.<br /><br />Saturday Lower:<br />Cambered bar with a doubled up purple band over the bar sleeve. I squatted into suspended chains a bit above parallel rawdog. These were speed squats up until the last set at 3 plates. <br />95 lbs X 3<br />135 X 3<br />185 X 3<br />225 X 2 sets of 3<br />275 X 3<br />315 X 3<br /><br />Deads with weight on 3" Blocks:<br />225 X 5<br />315 X 4<br />405 X 3<br />495 X 2<br />585 X 2 This felt damn heavy and made me wish I hadn't decided to do conv...<br />Switched to Sumo from here on out:<br />495 X 5<br />545 X 5<br />585 X 5<br />675 X 2 (should have just kept going with it, but tried to save some for the grand disaster.<br />765 X Damn that was heavy! I made it about an inch off the blocks and that was that....not today.<br /><br />Hanging leg raise: 4 sets of 10<br />Face Pulls: 4 sets of 12 using Spud, Inc. Long Ab Strap<br />Rear Delt Ext using machine: 3 sets of 20.Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-54524676205661270262013-02-13T18:48:00.000-08:002013-02-13T18:48:12.052-08:00Monday Benching and Wednesday Band SquatsMonday we benched with the fatbar. I had planned on shirting and decided to go with it even though I hate shit work using the fat bar. I will save you the warm ups:<br />435 X 3 off a 2 board<br />485 X 2 (1 off a 1/2 board, and one touching my chest<br />525 X 2 These moved pretty well. they got close to touching, but didn't come all the way since I had the shirt jacked a bit more than the previous set. <br /><br />Close grip Press off a 3 board:<br />345 X 3 sets of 8<br /><br />DB Floor Press:<br />90 X 12<br />110 X 12<br />110 X 12<br />90 X 12<br /><br />Triceps Pushdown with new Spud, Inc. Handle (available shortly):<br />4 sets of 15<br /><br />Hammer incline Press:<br />1 plate X 10<br />2 plates X 3 sets of 10 I think<br />1.5 plates X 12<br /><br />Wednesday was the second week of Bands for Mike. The plan was 2 blues and another band. There happened to be a doubled up purple under the Mono so as expected Spud said "aw, just put that purple on doubled up". So the band tension was 2 blues and a doubled up purple band (probably 5-600 in just band tension)<br />145 X 3 All sets done to a 15" Box<br />195 X 2<br />235 X 3 sets of 2<br />195 X 2 sets of 5 I didn't have a decent set until the last one. I am squatting on a lower box than I am used to so it is making my descent much slower because I am thinking I am not going to make it to the box....<br /><br />Stiff Leg Deads off a 3" Block: 3 sets of 8<br /><br />Lying crunch with a barbell:<br />65 lbs X 8<br />95 lbs X 2 sets of 8<br /><br />Spud, Inc. Long Ab strap pulldowns:<br />4 sets of 10<br /><br />Tired and Hungry now!Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-33005537367688524022013-02-10T20:33:00.002-08:002013-02-10T20:33:53.480-08:00Saturday back smasherI didn't really want to pull after last Saturdays pullathon so goodmornings it was.<br /><br />Good Mornings with cambered bar in Spud, Inc. Suspension straps:<br />165 X 2 sets of 5<br />255 X 2 sets of 5<br />345 X 2 sets of 5<br />435 X 5<br />485 X 5<br />525 X 2 sets of 5<br /><br />Front Squats using harness off a box below parallel and inch or so.<br />135 X 5<br />225 X 5<br />315 X 5<br />365 X 5<br />405 X 3<br /><br />45* Back Ext with cambered bar on back:<br />95 X 2 sets of 8<br />135 X 1 set of 6 or 7 I think. This is a brutal exercise that everyone at our gym hates, but I think it is going to be in the routine at least once or twice a month for a while. <br /><br />Hanging leg raise:<br />3 sets of 10<br />Wide grip lat pulldowns: 5 sets of 10<br /><br />Walking a little slow today...Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-18914556136754291102013-02-07T20:00:00.001-08:002013-02-07T20:00:56.410-08:00upper workout # 2Double KB Snatch press:<br />12 X 6<br />16 X 6<br />20 X 6<br />24 X 6<br />28 X 3 sets of 6<br /><br />DB Press with reverse grip:<br />60,70,80,90,100 all for 1 set of 8<br /><br />DB Spoon Press:<br />65,70,75,80 all for 1 set of 8<br /><br />Incline Bench with a cut in half old foam roller under my shirt to save my shoulders a bit (works well).<br />135 X 8<br />185 X 8<br />225 X 8<br />275 X 8<br /><br />Chain Triceps extension with new Spud, Inc. Prototype handle:<br />2 chains X 15<br />5 Chains X 3 sets of 12-15 I think<br /><br />Solid Workout. My Back and hamstrings are kinda fired up from training last night though.Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-23753358064599983642013-02-06T19:33:00.001-08:002013-02-06T19:34:53.561-08:00Who Moved the Box SquatsMike is training for Master's Nationals and wanted to start his band cycle tonight, so i gave in and did bands with him. We used 2 blue bands with a buffalo bar off a 15-16" box.<br />145 X 3<br />235 X 3<br />285 X 3 Briefs on from here on out<br />325 X 3<br />375 X 3<br />415 X 3<br />505 X 1 I had planned on a heavy single then go back down. This felt pretty good and should have done a triple, but I'll hold that card for later I guess.<br />415 X 5 off a 15" Box. It felt like someone moved the box on my first rep. I dropped the box not quite an inch from my normal squat, and it sucked a lot.<br />415 X 2. Moved my stance in to see if I can stay tighter on the box. 2 good mornings later I decided it wasn't such a good idea and called it there.<br /><br />Romanian Deads:<br />225 X 8<br />275 X 8<br />315 X 8<br />365 X 8<br /><br />Reverse Hypers with 500 #: 2 sets of 15<br /><br />Spent some time stretching my achy hip and hamstrings afterward.<br /><br />Food today:<br /><br />1. 1.25 lb sirloin tip<br />2. 1/2 pound 93 % lean ground beef<br />3. 48g protein shake<br />4. 48g protein shake<br />5. 30g protein shake pre training<br />5. 48g protein shake and 1 gatorade<br />6. 4 choc chip muffins and 2 scoops gatorade mix<br />7. 1 steak home wrecker (no beans) and 2 scoops gatorade mix<br /><br />It is 10:30 now....Hoping to get another chicken home wrecker, 1 Nestle Toll house double trouble, and some sweet tea finished. We will see what goes down in the next 1.5 hrs<br /><br />Carb Coma is coming...<br /><br /><br />Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-10238725705881744312013-02-04T21:08:00.001-08:002013-02-04T21:08:37.166-08:00Bench NightFloor Press:<br />worked up to 315 for 5 sets of 5<br />Floor press close grip (Pinkie 1-2" inside ring) off 2 soft boards:<br />365 X 5<br />405 X 2 sets of 5<br /><br />DB Bench with reverse grip (like a reverse grip bench). They felt better than I expected, I think I will keep these in my routine from time to time.<br />60 X 10<br />70 X 10<br />80 X 3 sets of 10<br /><br />Skull crushers:<br />95 X 15<br />115 X 15<br />95 X 3 sets of 15 <br /><br />Nothing extraordinary, just some work...Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-10561865754668920552013-02-03T13:19:00.000-08:002013-02-03T13:19:04.984-08:00Saturday Squats and DeadsWe did cambered bar with a doubled up purple band today off a 15.5" box (parallel for me)<br />135 X 2 sets of 66<br />225 X 2 sets of 3<br />315 X 3<br />Briefs on from here on out<br />405 X 3<br />455 X 3 (Not the best set of the day). I did my shifty in the hole thing I sometimes do when it starts to get heavy.<br />495 X 1<br />545 X 1 I guess this is my version of what Donnie calls the Thompson method, but Since I didn't get to squat Wednesday and my pulls sucked I decided to go a little heavier for 2 singles after my speed sets.<br /><br />Deads Sumo in Briefs I was too lazy to take off after squatting:<br />405 X 3<br />495 X 3<br />585 X 3<br />495 X 14 This was one of those "Hold my beer and watch this" as Mac described. I decided to stir up some trash talk on this last set. Chauncey was doing a rep set at 500 and I wanted to see what I could get out of him. I told him I would double what ever he did. He pulled 7 at 495 (maybe a PR for him) so i was left with 14 to do. It wasn't pretty, but it got done and it made it a good day.<br /><br />Chest supported row: 3 sets of 10<br />Seated hamstring Curl: 3 sets of 15<br /><br />It was a fun training session and a fun night. We went out to have some dinner and drinks. I was the DD for my wife and our friend so they had a fun time and I ate a lot instead of drinking a lot. I saved my one drinking night a month for the superbowl! Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-83686310120303558652013-01-31T20:02:00.001-08:002013-01-31T20:02:13.186-08:00Thursday Upper and my food for the dayI only had about an hour to train so I didn't get to everything I wanted, but got some work in.<br /><br />We started with single arm Kettlebell Snatch:<br />12,16,20,24,28,32,40 Kg all for 1 set of 8 each arm<br /><br />Flat DB Press:<br />70 X 15<br />80 X 15<br />90 X 3 sets of 10<br /><br />Double front DB Raise:<br />30 X 8<br />35 X 8<br />40 X 8<br />25 X 20<br /><br />Triceps pushdown with monster mini in each hand<br />3 sets of 20<br /><br />Today was busy, so not a lot of time for solid food during the day, so it was an all liquid day.<br />1. egg whites (how ever many oz 50 g of protein is), 1/4 cup almonds<br />2. Shake 54 G protein 0 carb<br />3. Shake 54 G protein 0 carb, 1/4 cup almonds<br />4. Shake 54 G protein 0 Carb, 1/4 cup almonds<br />Post training meals are below <br />5. Shake 54 G protein, leucine, creatine, 20 oz gatorade<br />6. Large peperoni pizza, 16 oz sweet tea<br />7. 3 Bear claws from publix <br />8. 2 Jumbo M&M cookies from Publix<br />9. 1/4 publix key lime pie<br />10. 3 scoops of gatorade (63g Carb)<br /><br />I started back loading about 1.5 hrs after training. Started at 8:30 and stopped eating about 11:00 P.M From what I understand so far this is about what it should look like...Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-53025045556659182622013-01-30T19:37:00.002-08:002013-01-30T19:37:30.881-08:00Back to training...No I haven't just not been training, but it hasn't been anything of note....so I have not shared.<br /><br />I have been trying to increase the volume a bit to get back into meet cycle condition because I am in pathetic condition right now. About another month of this fun is ahead.<br /><br />Wednesday deads standing on 4" Block:<br />315 X 3<br />365 X 3<br />425 X 3<br />475 X 3 <br />515 X 4 sets of 3 These all felt like death....<br />425 X 2 sets of 10 standing on the block<br /><br />Close stance squats on squat machine:<br />1,2,3,4 plates all for 1 set of 10 <br /><br />Doesn't look like much as I type it, but the high rep deads did me in.<br /><br />Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-38384033384321364542012-12-17T20:31:00.002-08:002012-12-17T20:31:16.562-08:00Nothing of significance yet, getting back in to groove.It has been about a month since I have posted a log because none of them have been noteworthy. I am just getting back to real training now. Nothing significant has happened since the meet I bombed at. Bench has sucked since as my shoulder hates me for the time being. Squat has gone decent and so has the dead. have been training without a belt for about the last month to help build up some stabilizer muscles. This is something I plan to continue with up to my medium heavy sets on squat and deads. I plan on taking the next two weeks as the last month and get everything healthy and ready to train hard again come January. Looking for a meet to do middle of next year, so i will see what looks good and set up a program for that meet and go from there.Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0tag:blogger.com,1999:blog-7293049215877741318.post-83718601635843290362012-11-19T22:13:00.000-08:002012-11-19T22:13:13.486-08:00Back to work Saturday and MondayI had planned on easing back into training a little Saturday so nothing extra ordinary happened...<br />Conv Deads without a belt:<br />135 X 3 sets of 5<br />225 X 2 sets of 5<br />3165 X 2 sets of 5<br />365 X 2 sets of 5<br /><br />Wide stance leg press to test and stretch the adductor:<br />1,2,3 plates all for 1 set of 15 each<br /><br />Sled Drags with 2 plates:<br />2 slow walks forward and backward of about 70 yards each pass. I need to get back to doing the sled regularly.<br />Hanging leg raise using Spud, Inc. Hanging ab Straps: 4 sets of 15<br />Stretched, massaged and rolled my leg with the stick to get some of the bruising and swelling to dissipate. It worked pretty well. My leg was/is a bit sore from it but now the bruising has spread all the way around my leg from just below my hip to my knee, but it is a much less angry color.<br /><br />Monday Non Bench Bench Day:<br />Spud and I worked some flat DB's tonight. I was not enthused and my shoulders and elbows were still pretty cranky from dumping my opener 3 times a week prior at the meet.<br />Worked up to 105's for 5 sets of 8<br />Pin Press about 2-3" off my chest/belly:<br />135 X 5<br />225 X 5<br />275 X 5<br />315 X 3 sets of 5<br /><br />Chest Supported Row with one whopping plate: 3 sets of 15<br /><br />Front Raise with a monster mini in each hand: 4 sets of 12<br /><br />Enough for tonight. Now the fun will be to see if I can squat at all on Wednesday.Dale Stiefelhttp://www.blogger.com/profile/02794399983225843142noreply@blogger.com0