Not necessarily in trouble but I have let my loyal readers down by being lax in my posting. I will drop a 2.5 pound plate on my foot to atone for my laziness. In all reality, I have been busy with real actual paying clients and this gets put to the bottom of the list. Yea!!! I had a dozen or so scraps of paper that I have been writing my trainings on stuffed into my log book that need to be entered. So I will try to bring you up to date with the highlights.
Still doing the same thing with a noteable exception. I have dropped the DE squat day in favor of a 5-3-1 squat program. I am not going to get into my squat suit in the forseeable future and have found it is so much easier to walk into the gym and just squat. Sometimes I wrap my knees and wear a belt. For me I do not get much carryover from a box squat to a free squat. (Now I still believe in the value of the box squat but for "now" this works better for me.) The groove is different without gear and I am using a closer stance as well. So it is an adjustment but it's all good.
I pulled 469x6 on my 5-3-1 deadlift day leaving a little in the tank. And that's the highlight. Sad, I know, plugging away with everything else and making small progress. More to come...
Stay strong,
Ed T.
Wednesday, March 31, 2010
Wednesday, March 17, 2010
5-3-1 Upper and Lower
Happy St.Patrick's Day!!!
I ended up training by myself. I was trying to squeeze a few things in and I did. I was also trying to get some stuff done before I leave on a trip and that turned into a cluster. So I had to finish training later.
Warmup
Squat work up to 315x3, 365x3, 405x3
Floorpress worked up to 205x5, 240x5, 270x5
DB flat press 110x12, 110x15
Incline Tate presses 3x15/ 25, 35, 45
S/S w/ Low pulley rows 3x15/ 145, 160, 175
Halbert raises 3x12 w/ 30#
Face pulls 2x20/ 60,70
Did I mention the midget Asian girl who spotted me while I was squatting until Frank shot her in the throat with a rubber band and she got pissed off and left? A long day. I should've stuck with the eggs and beer.
Eringobraugh (or whatever the hell that means),
Ed T.
5-3-1 Lower
"What's Honor Roll?"
Monday 3/15/10
w/T2
Warmup
Deadlifts work up to 318x5, 368x5, 423x5
GHR 3x8 w/ 35 moved the back up one pin
Straight leg pull throughs 3x15/ 8, 12, 14 (Cybex)
One arm low cable rows 3x15 each/ 45, 60, 75
Hammer rows 3x15 1 plate, 1.25 plates, 2 plates
We trained early in the AM (like Snoop). T2 advised he had to leave by 0945 to pick up his book bag to which I responded, something like, 'yeah you'll need that if you wanna make Honor Roll'. T2 stopped, looked at me and said, "what's honor roll?" I explained it to him and he shrugged and walked off unconcerned. It was a classic.
I have the best training partners.
Stay strong,
Ed T.
Monday 3/15/10
w/T2
Warmup
Deadlifts work up to 318x5, 368x5, 423x5
GHR 3x8 w/ 35 moved the back up one pin
Straight leg pull throughs 3x15/ 8, 12, 14 (Cybex)
One arm low cable rows 3x15 each/ 45, 60, 75
Hammer rows 3x15 1 plate, 1.25 plates, 2 plates
We trained early in the AM (like Snoop). T2 advised he had to leave by 0945 to pick up his book bag to which I responded, something like, 'yeah you'll need that if you wanna make Honor Roll'. T2 stopped, looked at me and said, "what's honor roll?" I explained it to him and he shrugged and walked off unconcerned. It was a classic.
I have the best training partners.
Stay strong,
Ed T.
Thursday, March 11, 2010
531 Upper-Deload
Wednesday 3/11/10
W/ 4B and KM
Warmup
Benchpress work up to 3x5/ 210, 230, 250
DB flat benchpress 2x10/ 110
DB rollbacks 2x10/ 40, 50
Low pulley rows 3x10/ 150, 180, 200 (Cybex)
Halbert raises 3x10/ 30
Face pulls 3x10/ 90
Decline situps 4x15
KM took a single at 285 which was a PR for him.
Congratulations to RE and the Crimson who got win #20 Tuesday night. She moved into second place in assists-in-a-single-season and leads her team in that catagory. A true point guard. Five other teammates scored in double figures in the win. Good luck in the tournament!
Stay strong,
Ed T.
W/ 4B and KM
Warmup
Benchpress work up to 3x5/ 210, 230, 250
DB flat benchpress 2x10/ 110
DB rollbacks 2x10/ 40, 50
Low pulley rows 3x10/ 150, 180, 200 (Cybex)
Halbert raises 3x10/ 30
Face pulls 3x10/ 90
Decline situps 4x15
KM took a single at 285 which was a PR for him.
Congratulations to RE and the Crimson who got win #20 Tuesday night. She moved into second place in assists-in-a-single-season and leads her team in that catagory. A true point guard. Five other teammates scored in double figures in the win. Good luck in the tournament!
Stay strong,
Ed T.
Wednesday, March 10, 2010
More crap
From Sunday 3/7/10
My excuses: worked part of the day and moved equipment I bought the rest of the day so I fit training in-between.
CSR 5x8/ 90, 135, 150, 165, 180
S/S w/ One-arm side raises 3x15/ 25, 30, 35
Worked then...
JM Press (w/ bar hanging in light bands from the top of the rack) 3x6/ 225, 275, 315 bar weight
S/S w/ Pushdowns 3x15-20 light weight
Dips 2x25
Stay strong,
Ed T.
My excuses: worked part of the day and moved equipment I bought the rest of the day so I fit training in-between.
CSR 5x8/ 90, 135, 150, 165, 180
S/S w/ One-arm side raises 3x15/ 25, 30, 35
Worked then...
JM Press (w/ bar hanging in light bands from the top of the rack) 3x6/ 225, 275, 315 bar weight
S/S w/ Pushdowns 3x15-20 light weight
Dips 2x25
Stay strong,
Ed T.
531 Lower
"Deload...sorta'
Monday 3/8/10
Went to the Powerstation Gym in Middletown, OH to meet 4B and Shawn. 4B wanted to work with his new Metal Squatter suit in anticipation of the April meet. Shawn cx'd so it was just the two of us. I screwed around with my Metal suit enough to know I need more work in it. (Or in the immortal words of Jason Pegg, "this all sounds better than what is true; that I just suck!")Then I free squatted.
Warmup
Free squat 275x5, 340x5, 385x5 (last set w/ knee wraps and belt)
Deadlift 185x5, 245x5, 295x5
GHR w/ back elevated 3x6
Band pull aparts w/ mini band 2x20 and pushdowns w/ monster mini band 100 reps 1 set
Finding weaknesses and eliminating them one at a time,
Ed T.
Monday 3/8/10
Went to the Powerstation Gym in Middletown, OH to meet 4B and Shawn. 4B wanted to work with his new Metal Squatter suit in anticipation of the April meet. Shawn cx'd so it was just the two of us. I screwed around with my Metal suit enough to know I need more work in it. (Or in the immortal words of Jason Pegg, "this all sounds better than what is true; that I just suck!")Then I free squatted.
Warmup
Free squat 275x5, 340x5, 385x5 (last set w/ knee wraps and belt)
Deadlift 185x5, 245x5, 295x5
GHR w/ back elevated 3x6
Band pull aparts w/ mini band 2x20 and pushdowns w/ monster mini band 100 reps 1 set
Finding weaknesses and eliminating them one at a time,
Ed T.
Saturday, March 6, 2010
Extra workout
3/6/10
Military DB press 3x15/ 30, 40, 50 S/S w/ Face pulls 3x20/ 80, 90, 100 (Cybex)
DB curls (standing) 3x45 sec. w/ 30 pounds Rest 45 sec. between sets
Pushdowns 100 reps w/ mini band (one set)
Hanging leg raises 3x8
Weird things going on in the gym...
Stay strong,
Ed T.
Military DB press 3x15/ 30, 40, 50 S/S w/ Face pulls 3x20/ 80, 90, 100 (Cybex)
DB curls (standing) 3x45 sec. w/ 30 pounds Rest 45 sec. between sets
Pushdowns 100 reps w/ mini band (one set)
Hanging leg raises 3x8
Weird things going on in the gym...
Stay strong,
Ed T.
Friday, March 5, 2010
The shortest and heaviest workout I have ever had!
Friday 3/5/10
W/ Special K
"A page from Brookszinski's 'Book of Methods'"
Shoveled snow for one half hour prior to training (GPP)
Free squat worked up to 455x1 w/light wraps and belt
Moved approximately 3690 pounds of dumbbells...by hand (more GPP)
I chipped through a foot of snow crusted ice to get to my storage locker. Then I went to train. I decided to squat with Kdawg because I was too lazy to get out the cambered bar, set up the bands, put on briefs, blah, blah, blah. I had not free squatted since September (?) and that was atrocious (the squat, not the fact that it has been 6 months). Since there was no one I knew to embarass myself in front of (save for K-billy and I hoped I could squat more than him. Curl no. Squat yes), I said WTF. He worked up to 315x5 on his 5-3-1 set. Said he felt tired. Must've been the reason he had to leave before I moved the DBs. The 455 came up slow but it wasn't hard. I used a belt and some vintage Titan "Red Devil" knee wraps. Free (raw) squatting is much different than using gear. But ya know, I really forgot how much I enjoyed it. I told Kev-o that if he did 75 reps on the GHR he didn't have to do reverse hypers so he did it and split. I, along with some assistance from the post office (thanks John) moved dumbbells. I felt fine after the squat. After moving the DBs, my upper and middle back were trashed. Barf. Just like lat work.
I did all that as an excuse to eat Dunkin' Stix, Almond Snickers and a Donato's pizza. Was it worth it? Hell yeah! I think old El Brookso is onto something!
Satiated,
Ed T.
W/ Special K
"A page from Brookszinski's 'Book of Methods'"
Shoveled snow for one half hour prior to training (GPP)
Free squat worked up to 455x1 w/light wraps and belt
Moved approximately 3690 pounds of dumbbells...by hand (more GPP)
I chipped through a foot of snow crusted ice to get to my storage locker. Then I went to train. I decided to squat with Kdawg because I was too lazy to get out the cambered bar, set up the bands, put on briefs, blah, blah, blah. I had not free squatted since September (?) and that was atrocious (the squat, not the fact that it has been 6 months). Since there was no one I knew to embarass myself in front of (save for K-billy and I hoped I could squat more than him. Curl no. Squat yes), I said WTF. He worked up to 315x5 on his 5-3-1 set. Said he felt tired. Must've been the reason he had to leave before I moved the DBs. The 455 came up slow but it wasn't hard. I used a belt and some vintage Titan "Red Devil" knee wraps. Free (raw) squatting is much different than using gear. But ya know, I really forgot how much I enjoyed it. I told Kev-o that if he did 75 reps on the GHR he didn't have to do reverse hypers so he did it and split. I, along with some assistance from the post office (thanks John) moved dumbbells. I felt fine after the squat. After moving the DBs, my upper and middle back were trashed. Barf. Just like lat work.
I did all that as an excuse to eat Dunkin' Stix, Almond Snickers and a Donato's pizza. Was it worth it? Hell yeah! I think old El Brookso is onto something!
Satiated,
Ed T.
Extra Workout
For Thursday 3/4/10
Front plate raises 3x15/ 25, 35, 45 S/S w/ Pull aparts w/ mini band 3x20
Rear delt flyes 3x12-15/ 30, 35, 40
Standing DB curls 3x45 seconds/ 30, 35 (2). Approximatbly 1 minute rest between sets.
Pushdowns w/ mini band 100 reps one set
Took 20 minutes.
Stay strong,
Ed T.
Front plate raises 3x15/ 25, 35, 45 S/S w/ Pull aparts w/ mini band 3x20
Rear delt flyes 3x12-15/ 30, 35, 40
Standing DB curls 3x45 seconds/ 30, 35 (2). Approximatbly 1 minute rest between sets.
Pushdowns w/ mini band 100 reps one set
Took 20 minutes.
Stay strong,
Ed T.
Thursday, March 4, 2010
531 Upper
Wednesday 3/3/10
W/ 4b
Warmup (brief)
Floorpress work up to 235x5, 265x3, 295x1, 315x1, 335x1
DB flat press 2x15/ 105 (2d set 17 reps)
DB rollbacks w/ mini band 3x10-15/ 30, 35, 40 Supersetted with
Low pulley rows w/ V-bar 3x15/ 200, 225, 250
Halbert raises 3x12+/ 30
Face pulls 2x20/ 80, 100
OH crunches 2x10/ 110, 120 (Cybex)
Did a few singles in the floorpress instead of trying to set a rep record. The 335 went up easy. Felt strong. Left a little bit on the floor. I went from a 275 1RM when I started the 531 to a 335 I would consider that progress. I started with a 290 percieved max (I had no spotter the day I did the 275) and figure I am good for a 355 based on yesterday. I am ok with my progress. And I still feel healthy.
Stay strong,
Ed T.
W/ 4b
Warmup (brief)
Floorpress work up to 235x5, 265x3, 295x1, 315x1, 335x1
DB flat press 2x15/ 105 (2d set 17 reps)
DB rollbacks w/ mini band 3x10-15/ 30, 35, 40 Supersetted with
Low pulley rows w/ V-bar 3x15/ 200, 225, 250
Halbert raises 3x12+/ 30
Face pulls 2x20/ 80, 100
OH crunches 2x10/ 110, 120 (Cybex)
Did a few singles in the floorpress instead of trying to set a rep record. The 335 went up easy. Felt strong. Left a little bit on the floor. I went from a 275 1RM when I started the 531 to a 335 I would consider that progress. I started with a 290 percieved max (I had no spotter the day I did the 275) and figure I am good for a 355 based on yesterday. I am ok with my progress. And I still feel healthy.
Stay strong,
Ed T.
Monday, March 1, 2010
What The Ladies Have Been Up To
#1 AE has competed as a fitness/ figure contestant in the past and I have been helping her on and off over the past few months. Her primary goal has been to add some size to her 5'0" 107-pound frame. We spent some time organizing her upper body training as the main issue is she is doing too much and not enough, heavy enough. Recently we have been doing lower body training once a week when her schedule permits. Her last training session looked like this:
Squat worked up to 125x5
Bulgarian split squat 5x10-15 up to 25 pound DBs
GHR 5x10-15
One legged calf raises with a hold 2-count hold @ the top 3x8/35
Sprinter sit-ups 3x20
She has also pulled 129x5. Previously, for example, she would squat, working up to 3 sets of 15, then do 3 different exercises for her quads followed by 3 different hamstring exercises (not including calf exercises). Sets and reps were usually in the range of 4x10-15. Her complaint was that she was not seeing any improvement and was suffering nagging aches and pains and strains. We lowered the volume and pushed the weights up and are seeing good results.
#2 IH is a longtime client. When she started with me she was very weak and was not in shape to train. She also had physical condition that made it difficult to perform certain exercises so it was challenging to find another way(s) to get the results we wanted. In the past year she has come a long way, pulling a personal best deadlift of 188 pounds at a bodyweight of 125 at the end of 2009, much leaner in the process, as well. Over the past four months, I have been writing her training programs and she has been on her own for the most part. She has been following the 5-3-1 protocol in her main lifts. She felt that she was not "pushing" herself enough on her own and decided to train with me again for a month. Currently we are doing more max effort type work, which we have had success with in the past. Following are some of her recent trainings:
2/20/10 Rack pulls 205x3 (PR)
2/21/10 Close grip benchpress (index finger @ the edge of the knurl) 75x5, 85x3 (PR)
2/27/10 Zercher squat 205x3 (PR)
2/28/10 One-board benchpress 85x3
She trains with me three times a week. A fourth day is optional with either a barbell complex or a circut of exercises performed. The second upper body training each week is a repetition method day working up to 4 sets of 12-15 reps.
#3 RE continues to help the Crimson on their run through the Ivy League. She scored in double digits, with 13, in the Crimson's defeat of Brown on February 26. On the 27th she helped her team to their seventh straight victory with a 68-60 win over Yale. In that game she had 13 points, five assists and four rebounds. She moved into 10th at her school for all-time assists. The Crimson are 18-7, 9-2 in the Ancient Eight entering a regular season ending three game homestand. They face Penn Friday night before a crucial game against league leading Princeton on Saturday, finishing with Dartmouth.
I had a female client doing sled pulls across the parking lot Sunday and a guy leaving the gym yelled something like, "that's some real Rocky-like s&^t you're doing there!" He said some other things which I couldn't really hear but sounded like they followed the same vein. He's a regular member and a local football coach and trains semi-intelligently (when compared to the average gym rat). I said to my client, "I always find it odd that the guys make all these comments but when I ask them if they want to join in, they have some excuse not to!" It ain't the first time it has happened.
Food for thought.
Stay strong,
Ed T.
Squat worked up to 125x5
Bulgarian split squat 5x10-15 up to 25 pound DBs
GHR 5x10-15
One legged calf raises with a hold 2-count hold @ the top 3x8/35
Sprinter sit-ups 3x20
She has also pulled 129x5. Previously, for example, she would squat, working up to 3 sets of 15, then do 3 different exercises for her quads followed by 3 different hamstring exercises (not including calf exercises). Sets and reps were usually in the range of 4x10-15. Her complaint was that she was not seeing any improvement and was suffering nagging aches and pains and strains. We lowered the volume and pushed the weights up and are seeing good results.
#2 IH is a longtime client. When she started with me she was very weak and was not in shape to train. She also had physical condition that made it difficult to perform certain exercises so it was challenging to find another way(s) to get the results we wanted. In the past year she has come a long way, pulling a personal best deadlift of 188 pounds at a bodyweight of 125 at the end of 2009, much leaner in the process, as well. Over the past four months, I have been writing her training programs and she has been on her own for the most part. She has been following the 5-3-1 protocol in her main lifts. She felt that she was not "pushing" herself enough on her own and decided to train with me again for a month. Currently we are doing more max effort type work, which we have had success with in the past. Following are some of her recent trainings:
2/20/10 Rack pulls 205x3 (PR)
2/21/10 Close grip benchpress (index finger @ the edge of the knurl) 75x5, 85x3 (PR)
2/27/10 Zercher squat 205x3 (PR)
2/28/10 One-board benchpress 85x3
She trains with me three times a week. A fourth day is optional with either a barbell complex or a circut of exercises performed. The second upper body training each week is a repetition method day working up to 4 sets of 12-15 reps.
#3 RE continues to help the Crimson on their run through the Ivy League. She scored in double digits, with 13, in the Crimson's defeat of Brown on February 26. On the 27th she helped her team to their seventh straight victory with a 68-60 win over Yale. In that game she had 13 points, five assists and four rebounds. She moved into 10th at her school for all-time assists. The Crimson are 18-7, 9-2 in the Ancient Eight entering a regular season ending three game homestand. They face Penn Friday night before a crucial game against league leading Princeton on Saturday, finishing with Dartmouth.
I had a female client doing sled pulls across the parking lot Sunday and a guy leaving the gym yelled something like, "that's some real Rocky-like s&^t you're doing there!" He said some other things which I couldn't really hear but sounded like they followed the same vein. He's a regular member and a local football coach and trains semi-intelligently (when compared to the average gym rat). I said to my client, "I always find it odd that the guys make all these comments but when I ask them if they want to join in, they have some excuse not to!" It ain't the first time it has happened.
Food for thought.
Stay strong,
Ed T.
5-3-1 Lower
"There will be blood..."
...because that is what usually happens when Ed deadlifts.
Not that I am proud to be a mobile biohazard but I proved today that even with my socks pulled up I can still strike oil.
3/1/10
w/ The Fourboard
Warmup
Deadlift work up to 363x5, 413x3, 460x6 (1)
GHR 3x10 w/35
45* reverse hyper 3x25-30/200
Shrugs 405x10+, 495x15 S/S w/ Lat pulldowns (wide grip) 4x10/150, 160, 170, 180
Straight leg situps 4x20
I was particuliarly proud of the 460x6. For the last two 5-3-1 cycles I have done only the prescribed reps (with one or two exceptions). I have made every working set "easy". Obviously it is working. It is hard to restrain myself when 4B bangs out 6 reps with 560(!) but I wanted to test this variation. The urge to "kill it" each time is in my head. It is the age-old ingrained US-of-A way of thinking that if I do not murder myself on that last set I will not get strong(er). Well, that is incorrect thinking. I feel fresher going into each training session, mentally and physically. (Thanks to Matt Rhodes for that "variation" of the 5-3-1). And I am still walking straight, which considering my crappy history of back problems, makes me very happy!
Stay strong,
Ed T.
...because that is what usually happens when Ed deadlifts.
Not that I am proud to be a mobile biohazard but I proved today that even with my socks pulled up I can still strike oil.
3/1/10
w/ The Fourboard
Warmup
Deadlift work up to 363x5, 413x3, 460x6 (1)
GHR 3x10 w/35
45* reverse hyper 3x25-30/200
Shrugs 405x10+, 495x15 S/S w/ Lat pulldowns (wide grip) 4x10/150, 160, 170, 180
Straight leg situps 4x20
I was particuliarly proud of the 460x6. For the last two 5-3-1 cycles I have done only the prescribed reps (with one or two exceptions). I have made every working set "easy". Obviously it is working. It is hard to restrain myself when 4B bangs out 6 reps with 560(!) but I wanted to test this variation. The urge to "kill it" each time is in my head. It is the age-old ingrained US-of-A way of thinking that if I do not murder myself on that last set I will not get strong(er). Well, that is incorrect thinking. I feel fresher going into each training session, mentally and physically. (Thanks to Matt Rhodes for that "variation" of the 5-3-1). And I am still walking straight, which considering my crappy history of back problems, makes me very happy!
Stay strong,
Ed T.
DE Upper
"People don't go to the circus to see the mice. They go to see the elephants."
Matt Rhodes
Sunday 2/28/10
Warmup
Benchpress w/purple bands attached to the bar holding 25's work up to 135x3 x9 sets (3 grips)
JM Press 3x5/225, 235, 240 S/S with Pushdowns (straight bar) 3x15-20 light weight
Dips 2x20
CSR 4x10/105, 130, 150, 160 (v-grip) S/S with One-arm side raises 2x15/30, 35
DB curls 2x15/ 30, 40
I trained in between clients. One ran late so I was still at the gym when Kevin staggered in (from an all night session of Wii) then 4B and J$ came in. They were waiting on Shawn to do shirt work and he was running late so I stayed to help out. It turned out to be a reunion of sorts as The Captain came in. Then Big Auto. And a few more. Pretty soon the gym was humming. It has been quite a while since I have seen that type of energy in the place. As I wrote about previously, with the closing of the other local branch of the gym there has been a large influx of metrosexuals (transferred emplyees and gym members alike). In one corner, there were the metros, in another some bodybuilder-types (because I don't know what else to call them) and some lifters in another. Sprinkled amongst the various cliques were the usual denizens that comprise the membership. Oh, did I mention the semi-pro football team cheerleaders practicing their routines in the aerobic room?!? It was a scene, man. Kinda like an athletic version of Toby Keith's "I love this bar".
4B was trying out a new bench shirt (Titan). He worked up to 425x2 on a 2-board press and decided to call it a day. Shawn asked him if he was going to take another then stopped himself and said, "oh yeah I remember you guys are doing that 2-4-6-8 workout!" So 4B took 440 for a real strong single then hung up his shirt. In the raw department, The Captain easily repped 315 several times whcih was a big accomplishement for him. Shawn took 405x1 off a 1-board shirtless (not literally). Then put on his new welding coat and took 500 to approximately an inch off his chest. He may have taken another one after that and before his last one but I do not remember. Stuck in my head was the comment from one of the metro's that he felt soooooo shredded. Yeah, like cheese.
Anywho, 600 was loaded for another attempt. A comedy of errors ensued. Beware, the following is not for the faint of heart. The crew was working off of a bench that was not the greatest for what we were doing. There was no platform for the head spotter to hand off the bar from. So there was an uncomfortable mingling of bodyparts in close circumstance to one another. Usually the hand-off guy (me in this case), pulls his britches up, so the lifter doesn't get a face full of one's drawers. I "overlooked" this important detail... So I hand the bar out to Shawn and I am spotting him closely, following the bar down because I know if he misses it, the bar will head back towards his pretty face (and the last thing I want is Mrs. Shawn mad at me for damaging his looks!) He lowered it half way down then rammed it back up and we racked it. So he comes flyin' off the bench laughing, "I couldn't see a f#$^&%g thing 'cause Ed was t-baggin' me!" Ooops. Did I feel stupid. Fortunately, no one got hurt. Shawn had jacked up his shirt prior to that attempt which was why the weight wouldn't touch (and my snafu didn't help). And he was keeping his lifting belt "up" on his abdomen. Usually, it is pushed down (towards the feet), thus allowing the lifter to push his belly up as he pulls the bar down. Afterwards we spoke of this. I think he could've touched the 500 with the loose shirt if the belt was down. We also had to allow for the fact that he has lost about 25 pounds, so consequently his gut is smaller. The weight loss has helped him though as he is moving the bar a lot faster. His bar speed was the fastest I have ever seen it.
Boys, hike up dem britches,
Ed T.
Matt Rhodes
Sunday 2/28/10
Warmup
Benchpress w/purple bands attached to the bar holding 25's work up to 135x3 x9 sets (3 grips)
JM Press 3x5/225, 235, 240 S/S with Pushdowns (straight bar) 3x15-20 light weight
Dips 2x20
CSR 4x10/105, 130, 150, 160 (v-grip) S/S with One-arm side raises 2x15/30, 35
DB curls 2x15/ 30, 40
I trained in between clients. One ran late so I was still at the gym when Kevin staggered in (from an all night session of Wii) then 4B and J$ came in. They were waiting on Shawn to do shirt work and he was running late so I stayed to help out. It turned out to be a reunion of sorts as The Captain came in. Then Big Auto. And a few more. Pretty soon the gym was humming. It has been quite a while since I have seen that type of energy in the place. As I wrote about previously, with the closing of the other local branch of the gym there has been a large influx of metrosexuals (transferred emplyees and gym members alike). In one corner, there were the metros, in another some bodybuilder-types (because I don't know what else to call them) and some lifters in another. Sprinkled amongst the various cliques were the usual denizens that comprise the membership. Oh, did I mention the semi-pro football team cheerleaders practicing their routines in the aerobic room?!? It was a scene, man. Kinda like an athletic version of Toby Keith's "I love this bar".
4B was trying out a new bench shirt (Titan). He worked up to 425x2 on a 2-board press and decided to call it a day. Shawn asked him if he was going to take another then stopped himself and said, "oh yeah I remember you guys are doing that 2-4-6-8 workout!" So 4B took 440 for a real strong single then hung up his shirt. In the raw department, The Captain easily repped 315 several times whcih was a big accomplishement for him. Shawn took 405x1 off a 1-board shirtless (not literally). Then put on his new welding coat and took 500 to approximately an inch off his chest. He may have taken another one after that and before his last one but I do not remember. Stuck in my head was the comment from one of the metro's that he felt soooooo shredded. Yeah, like cheese.
Anywho, 600 was loaded for another attempt. A comedy of errors ensued. Beware, the following is not for the faint of heart. The crew was working off of a bench that was not the greatest for what we were doing. There was no platform for the head spotter to hand off the bar from. So there was an uncomfortable mingling of bodyparts in close circumstance to one another. Usually the hand-off guy (me in this case), pulls his britches up, so the lifter doesn't get a face full of one's drawers. I "overlooked" this important detail... So I hand the bar out to Shawn and I am spotting him closely, following the bar down because I know if he misses it, the bar will head back towards his pretty face (and the last thing I want is Mrs. Shawn mad at me for damaging his looks!) He lowered it half way down then rammed it back up and we racked it. So he comes flyin' off the bench laughing, "I couldn't see a f#$^&%g thing 'cause Ed was t-baggin' me!" Ooops. Did I feel stupid. Fortunately, no one got hurt. Shawn had jacked up his shirt prior to that attempt which was why the weight wouldn't touch (and my snafu didn't help). And he was keeping his lifting belt "up" on his abdomen. Usually, it is pushed down (towards the feet), thus allowing the lifter to push his belly up as he pulls the bar down. Afterwards we spoke of this. I think he could've touched the 500 with the loose shirt if the belt was down. We also had to allow for the fact that he has lost about 25 pounds, so consequently his gut is smaller. The weight loss has helped him though as he is moving the bar a lot faster. His bar speed was the fastest I have ever seen it.
Boys, hike up dem britches,
Ed T.
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