Over Confidence

I was feeling really good today and wanted to bench a day early.

135x3
225x1
275x1
295xF

Competition pause
275xf
245x1 painfully executed
225x3 worked on bar position and spreading the bar.
I really need to get back in to the groove!

Still dealing with the issue of cramping in my back only on the right side? It always is when I'm straining in a bench press. Just a major weakness??? We'll see I will work on a stretch I learned at Westside arching over a foam roll on a bench.

To punish myself for such a poor performance, walked roughly 400m with Kurt with 235 on the sled. I think it may have been too heavy as my claves were cashed by the time we were done (and Kurt did quite a bit more work than I did).

Reverse-hypers about 1 hour later 3x12 25#s. Really worked on letting it pull me under a bit more. Felt good.

PR time!

ME Lower

Once again the only soreness from the DE upper day: back from SI to C-spine ouch. Hopefully this is just major weakness that I'm strengthening. Mid-workout I realized chest was slightly tender to touch.

Box squats
12" box with Airex pad
315x1
345x1
395xF
395x1

395 Box Squat from Rudy Tapalla on Vimeo.

Looking at my box squat the descent is way too slow but really having a hard time getting into the last 2" of depth in that wide stance. The worst part I need to fix is the long pause on the bottom. Well, not necessarily the pause but the release of breathe in the bottom. Instead of just releasing the hip flexors, I'm sure I lost all kinds of tension in the hamstrings.

Safety squat bar good mornings
170x1
180x1
190x1
200x1

Exhausted. Slacked on the supplemental work.

Woof

28Mar10

Doggin' it. Not feeling my legs from our DE lower day but sore from my tailbone to my neck up my back???

DE upper body
Bench press
reg grip, purple band, 135#s
9x3

Press
Wide grip (inside rings), chains, 95#s
9x3

JM press 65#s
3x10

Future method, blue bands
close grip to neck 1x8
Close grip bench 1x5
Couldn't find anything to target the triceps as much as the JM press.
Sled drag, low pull
140x4 (160ft)
185x1

Late one

DE lower

Got this one in late. Sorry if I got you in trouble tonight Kurt!!!

830pm starting time. Ouch!

Box squats
175# blue band/12" with airex
Took me about 5-6 sets to find the best foot position for me.
Wide but not the length of the rack, maybe 4" in with feet forward.
Need to push hips back with a big chest and really drive out knees to stop myself from falling onto the box.
12x2

Banded dls
205# double wrapped pink bands
12x2
Interesting set up. Used the rack and had Emmitt and Kurt stand on the front end to stop it from tipping.
Tried to use the AJ arm swing. It helped when I really thought about keeping my lats tight, but more beneficial? Not sure yet. I had a couple of bad grabs that made my pull slow.

Reverse-hyper
25# 3x10

CF Maintenance

WSB Day3
ME upper body
Close grip bench
135x2
185x1
225x1
275x1
285f

Wide grip press
95x1
115x1
135x1
Really uncomfortable, probably won't do these again.

Accessory work:
JM presses 3x10 65#s
Tri-ext to the neck 3x10 65#s

metcon:
30-20-10
95# HPCs
Wall ball
6:23

This ridiculously kicked my ass. From the first set I realized that I couldn't really fully bend my arms because my triceps were locked up. So no hook grip and had to release the bar on every rep. First 30 were manageable. 20 set was so ridiculously hard on my shoulders that I couldn't help but laugh.Really,  I was sitting there smiling laughing how 95#s was beating the shit out of me. I know I seriously sound like Scott Radis right now. Ha ha ha. Funny but not. Anyways, wasn't looking to kill it but was looking for an ass kicking either. Maintenance baby, just maintenance.

Pain in the...

Day 2 of WSB training

Not sure if I have ever clarified, but I originally gave up hopes of powerlifting because my body (particularly my right knee) couldn't handle the volume I thought I needed to do to be strong. The Westside Method gives me hope on trying this again but in a more pain free state. I woke up this morning and was a little discouraged with how my right knee felt. It was an all too familiar feeling of overuse. I'm not going to let it get into my head too much as I did max out in both the squat & deads yesterday. We'll see how it goes.

Today I hit the sled with Kurt inside the future dialysis place. 

3x160ft low pull sled with 190#. Hammies were getting smoked!

3x100ft sled drag with 190#

Metcon 100 air squats + 1 mile run: 9:27

Mile clocked in at 7:10 so I'm guessing the course was a little shy, but not much.

Finished off with 3x10 25# Reverse Hypers.

Starting Westside!

First of all, made it on the mainsite for the second time! Pretty excited about that.

Kurt and I started our Westside Training today. ME lower:
Safety squat bar box squats (+25 bumper and Airex pad)
150x3
200x2
240x1 (had to change position to toes slightly turned out)
270x1
290x1
320x1

Ultra-wide sumo stance DLs
225x1
315x1
335x1
355x1
375x1

Reverse Hyper 25# 3x10

Back ext 2x25
Glute-ham raise 2x5 (hand over head)