Getting massive.

[Frank.S]

Originally Posted by C. Dorr

Zach - Doesn't Stuart live in Calgary or is that Edmonton that he lives in? If he lives in Calgary that might be someone that Frank wants to link up with...if he hasn't already. if I remember correctly Stuart was pretty strong and did a powerlifting meet earlier this year.

That would be cool, but I moved about 3 hours south of calgary the other day. Lots of great lifters here though, so im happy.

I swear powerlifters hide. Their gyms are secret and nobody knows about them. The one I goto now is beside some sort of dog food factory and just has a little sign on the door that says "Bench Press". I had a hell of a time finding people to constantly lift with while in calgary, I must have been looking in the wrong places.

[Alcoholiday]

i'm pretty sure sturat lives in edmonton

[Chris D]

Well I think there are other lifters in your area Frank. Might want to bump over to http://www.sostrength.com/forum/ and check out the members list and see where they are from. There seemed to be a small group of them from Canada.

[Alcoholiday]

8-30-06:

Circles
Raises
GHRs

Blast Strap Pushups:
bwx5x2
bwx6x3

Blast Strap Rows:
4 sets of various rep ranges & various row and foot positions

Pullaparts:
15x3

Pushdowns:
2 sets

didn't want to do anything too strenuous. I plan on working out 3 days in a row with a heavy bench day friday, so i didn't want to be fatigued by then.

[Frank.S]

What bands are you using for the pullaparts? Im thinking about trying some of these.

[Alcoholiday]

just a mini band. they're good for shoulder health and good for pumping up your upper back as well. Give them a try, they're wonderful

[Alcoholiday]

8-31-06:

Hip Mobility
BS Rows: 3 sets
Banded GMs: Greenx15x2

Speed Box Squat+minis:
115x2x8

Deadlifts:
.. up to 300x1x5

GHRs:
Bwx12
BWx15 in one minute
BWx18 in one minute

Hanging Leg Raises:
3x10

[Alcoholiday]

9-1-06:

BS Rows: 2 sets
GHRs: 20 in one minute

Bench:
...
155x3x2
155x4 (ties PR)
this leads me to believe that i could have gotten 155x5 the first time. I need to start pushing myself.

Military Press:
95x5x3

One Arm Rows:
75x6
85x6
85x5x2

Lifted with Peter today. He did well benching way more than me, and made a good observation that i was throwing the weight too far back on benching. It makes sense b/c it wouldn't let me get back into a good position. But, he didn't beat me on the GHRs. haha.

[Alcoholiday]

9-4-06:
Traction on Shoulders and Lower body
Banded GMs: Px20, Gx15
Blast Strap Pushups: 3x3 (didn't want to push these)

Box Squat+purples:
barxalot
95x3
115x2
135x1
185x1
205x1
225x1
235x1 (pr)
205x1

DB Walking Lunges:
25x6x3

GHRs (weight to chest):
bwx8
bw+10x5
bw+20x5x3

Wendler abs: 4 sets

good day. Most i've ever done with purples was a few sets with 135. so technically everything after is a PR. Not sure how much tension i got from the purples, maybe 50 lbs? GHRs are coming along well, as is hamstring strength. I want to be able to knock off sets with a 25lb plate, and also push how many bw ones i can do in 1 minute.

[Alcoholiday]

so sore today. legs and hips are shot.

I need to get my upper body day in today, probably, but i don't know when i'm going to have time. I've got homework to do, work, and nip/tuck tonight. I need to take a nap now as well.

[EdChap]

Nice squatting and GHR's Alco, the purple bands add around 50lbs to the resistance? Ouchies!

[Alcoholiday]

Originally Posted by EdChap

Nice squatting and GHR's Alco, the purple bands add around 50lbs to the resistance? Ouchies!

thanks.

yeah i dunno, something like that.

[Alcoholiday]

9-6-06:
Circles
Raises
Light DB Pressing
GHRs: bwx10x2

Blast Strap Pushups:
bwx8 (pr. ha)
bwx8
bwx7
bwx5

Blast Strap Rows:
bwx8
bwx8
bwx6
bwx6

Banded Pushdowns: 3 sets
Rotators: 2 sets
Mini Pullaparts: 3 sets

didn't really feel like doing anything tonight. With school and work, i never have time to do anything. I haven't been getting the normal amount of sleep that i usually get, so i have to catch naps whenever i can.

[Alcoholiday]

9-8-06:
DES

Hips
GHRs: bwx10x2

Speed Box Squat:
115x2x2
120x2x6

Deadlifts:
135x3
205x1x2
255x1
305x1
305x1
305x1
305x1
325x1

GHR Situps with plate held in front:
bw+10xsomethingx3 sets

[Chris D]

Been meaning to ask...what are you training for? Since it's good to train for something.

[Alcoholiday]

Originally Posted by C. Dorr

Been meaning to ask...what are you training for? Since it's good to train for something.

a PLing competition. probably going to enter a push/pull soon.

[Alcoholiday]

9-8-06:
ME Bench

Bench:
...
up to 160x3x2 (pr)

Blast Strap Pushups:
bwx5x5

Lat Pulldowns:
100x8x5

Seated DB Power Cleans:
#15x4x12

Banded Pushdowns: 3 sets
Cubans: 2 sets

Happy with the way my bench is progressing. My 1rm was 175 last time i tested, so i guess i just did 90% of my bench for 3 reps? I also moved the blast straps closer to the ground, probably around 8 inches or so. So hard with that much ROM and long arms. I also got my first lat cramp today which was awesome.

On a side note, i was driving through a neightborhood today, trying to avoid notre dame traffic. I was going like 30, with my windows and sunroof open, and some big fat bug dropped in through my sunroof from some tree. It looked like a preying mantis, except with wings that looked like leafs. It was about 4-5 inches big, and scared the crap out of me.

[Alcoholiday]

9-12-06:
shitty workout.

Warmup:
some blast strap pushups
some banded pushdowns
and some pullaparts.
banded gms: px20 gx10x2

Deadlifts:
.. up to 315x1
then i missed 345 twice. Wasn't feeling it today. I think i'm going to cut down on the weight of the deads on de day. I've been doing around 80% for reps, so i'll probably go down to 60-70. Feeling a bit too beat up, and there's no reason why i should be missing 345.

GMs:
135x5
155x5x3

things can only get better, i suppose.

[Alcoholiday]

9-14-06:

warmup:
circles
plate raises
banded gms: gx15x2

Blast Strap Pushups:
bwx5
bwx5
bwx5
bwx4
bwx4

Military Press:
6 sets of varying weights

One Arm Rows:
85x5x5

Rotators: 3 sets
Pullaparts: minix15x3