Happy Birthday!!

Good job with the workout.

Follow the lead of the powerlifters with the upcoming power meet.

The 5 x 5 rep program I originally set up for you was to provide a base to build from, and so you can learn the movements. It was not intended to prepare for a power meet.
The sample power lifting routine I posted didn't have any set/ rep schemes listed. Listen to the Powerlifters.

I believe you're doing a power meet simply to give yourself an excuse to max out, hahahaha

Well I got very little sleep last night. Got to bed at 2 and got up at 4am to train. I was in the ER last night till about 12:30. I started this very wierd rash all over my arms and my legs, and because of my medications can cause a life threatening rash, my mom and I decided it was best to go the ER. It turns out it was some wierd infection nothing to serious unless it starts to increase. The rashes are already starting to go down for the antibitoics. I took my first dose at 11. Then we got my med levels checked by blood tests. They were slightly elevated from I normally am. But it was still definitly within the safe range by alot. Every Alcohol can make my meds reach toxic levels. everyone I saw gave me a huge lecture of why not to drink on my medications. Plus that I drank so much that night it could have seriously hurt me even if I did vomit up a lot of the alcohol. They said I was lucky I didnt end up in the ER saterday night. They didnt seem to want to listen when I said I only drink like once every 6 months.

Well here was training

Bench Press Pin press they recomened this part to help my weakness of the chest did these pinky on ring as they said it looks like I oddly have more power that way.
bar x3
135x3
185x3
225x2 third rep was part way and stalled I didnt have speed behind it
230x0 broke off the pin half an inch.
from this we can definitly tell that the weakness of the chest and the speed are my weaknesses just like they were telling me.

Rows no straps
40x5
45x5
50x5
85x3
all the reps were powerful and fast except for the last rep i did 85 it was slow as can be. I do these a little abnormal though it is exactly like a bent over row except using a dumbell. None of that full body swing you see alot of with these.

Dips 3 sets it was like 5,4,2 but I was weighing in at 241 today. I am holding major water still from sundays party. Lots of very heavy salted food. I react to salt horribly. By tommorow I should be lighter. By thursday I should be back to 232.

Was very tierd durring the workout was gona do some stability work on the bench but could barley stay awake.

Next training day is thursday with the deadlifting speed work.

Question should I wear my suit that day for the speed work?

Normally, I would say stay away from the suits however since your going to use one at the meet my suggestion would to wear it to learn the groove.

Try getting more sleep. It will help tremendously in recovery.

took the week off I'm ready for saterday.

ok leaving for the contest guys. I shall post up when I get back.

Good Luck!!

So me and the best friend drove up there the night before. We got to the hotel about 10 oclock at night. at about 9:15 we get off the expressway and the van in front of dies. A very tiny man and 2 larger woman get out and try to push it and really cant even get it moving. I turn and look at my best friend and shes goes you know what you need to do. So mind you its a pooring rain store and lightening. I get out and push this van like 8 blocks. The woman get out and go sit in the van as we push. Then I get back into the car and we drive the rest of the way to the hotel. It turns out that night was a hotel holding a convention for drag queens. That was really interesting. So we get to our first room yes first room. And nothing it works. We end up getting another room where most of everything works. by 10:45 I'm weighing in at 230 so I say I can sacriice and I order up a pizza hut pizza and some breadsticks. Which we both end up getting really sick from and I vomited about an hour later my best friend at like 4am. So she goes to bed and I'm laying there. I dont fall asleep till about 3. I prayed a few times. Went over some hypnosis stuff and finnally passed out. Woke up at 5:30am. had about 100grams of waxy potato starch. 2 grams of L-carnitine and 2 cups of coffee.

Me and the bet friend get there about 7:30am in time for weigh ins. I just weighed in with my shoes on at 235 I was good to go. Sat around and talked everyone was very helpful till 9:30 when we had our rules meeting USAPL rules. Bench no head up, feet flat, pause at the bottom press command, and a rack command.

Opened the Bench at 225 easy and flew right up. Opened the next one at 245 easy fast but forgot the rack command and 3 red lights. 265 miss. I didnt set up right and brought it down to fast missed it and they had to save it.

Deadlift 405 fast as can be. 430 easy and fast. 460 stalled at the top the knees. By this point of the day I was warn out and tierd. I should have had it.

Took pictures but I dont know how to post them. After the meet I went site seeing. Couldnt keep down any food after the meet still having a tough time today. My nervs are just shot.

Sounds like a good time, hahaha.

Nerves never really go away when competing. You just learn how to deal with it over time.

Forgot to mention a good friend who spoke highly of you Tony called me up the morning of the meet. Clint Darden professional strongman. He told me with the group I had preparing me for the meet and you I am gona go far in the sports.

Tony I got a question is it possible that I can deadlift on my thursday workout every other week instead every other saterday. I noticed from alternating my deadlifting and squating when training for the last contest my results seemed to increase a lot higher than squatting every week and deadlifting every other. I think squating every week and deadlifting heavy every other was frying my nervous system. Its alright if its not advisable.

Here is my line up for the rest of the year 2 strongman possibly otherwise 1 and 1 PL

September show: providing I can press the log for 1 rep
If I qualify at the september show: That Illinois qualifying show I think its the Illinois Hercules
Son Light Powerlifting Push pull december 26th doing this one as I'm gona take a minivacation around this time down there.

So I lost my sheet some how on the way so I am going by memmory.

Millitary Press
Bar 5
70 5 1 minute rest
95x5 1 minute rest
105x5 2 minute rest
all these sets were a tiny bit slower off of the shoulders compared to the lockout once it got about nose height it flew.
150x4 and one half rep brought it back down and push pressed it. These flew up very fast at lockout very slow off shoulders. Decided to push press it since why get less than 5 reps rather get 5 even if I have to push press it a little. Over all felt good for not over head for 2 weeks. Last time I overheaded I did 155 for 2

Tony tell me if I need to cut this exercise out. I want to do that powerlifting meet in December on top of these upcomming meets so I thought about adding in bench every 2-3 weeks for one set of higher reps. Just so that I can keep some pressing strength in the chest. I think that is what held me back last meet. Though strongman is my goal I still want to do the ocational PL meet. Since for every meet I do I can mark down on my transfer to master program I want to get a lot under my belt.

Wide grip off the pins since I dont have a partner and I dont have a high enough arch toget over the pins with a hold at top since that is was I got called for last time.

wide grip
135x7

Rows DB
45x5 1 minute
50x5 1 minute
85x5 1 minute these were fast very happy with that.

Dips gona go for more reps next time
5,5,5 these were fast and good. Very explosive which suprised me.

Hammer curls. These make me wonder what is going on: I mean holy muscle imbalance batman.

20x10 1min
30x10 1 min
40x3 1min
35x4 1min

Over all nice to be back at the regular routine. Looking forward to placing well at the september show. I have a feeling strength will be rising fast before the meet. The meets are motivators for me I noticed.

Mark,

Clint's a great guy. Last I heard he had movd to Crete (not Crete, IL. Crete in the Med.) with his wife. Having seen him in a few years.

I'll have to dig out the routine I made for you and look it over. Deadlift every other week is good, especially if you go heavy. If you vary the loads each session you may be able to deadlift once a week. But after knowing you, I'd stick with once every other week.

You can squat more than once a week. The squat is thee best exercise for overall strength.
I squat two times a week. Craig squats I believe 15 times a week (just kidding Craig).
Just vary the loads.
If for some reason you feel like the nervous systm is shot back off and do them once a week or try like what you mentioned...alternate squats and deadlifts.

Just substitute bench presses for the Floor presses.

Keep the shoulder presses. If you can't strict press the wt, take wt off.

Hes In cyprus now. Hes an awesome guy.

Alright on the squats maybe my brain was just over reacting on the nervous system beat down I'm not sure. If people are squatting more than once a week I'll keep on it. maybe just vary the loads.

Something was really wrong with me today. All my weights for lower body droped significantly I have no idea what is going on with me. I cant for the life of me figure why there would be such a strength drop. I mean took the week off before the meet so the last time I did GM's was 2 weeks ago but I dont see the massive strength drop. Same with the squat. I did them wider stance the normal will explain that in the workout. But my wide squat best without a suit was 405x3 yet couldnt do good at them eaither.

Powercleans
95x3
115x3
135x5
205x0
185x3

Squats wider leg. My knees were hurting (I have some knee pain sometimes from old martial arts injury) so I kicked out the stance wider to take less stress of off the knee. Knee felt fine with these. But felt these incredably in the hamstrings.
bar x5
135x5
185x5
225x1 went down on the second one but couldnt go back. What was wrong with me today. I should have been able to get these. I have no idea what was wrong.
185x5 again.

same with good mornings

goodmornings

bar x3
95x3
135x3
190x0 i just couldnt get back up. 2 weeks ago I did an easy 185 for 3. I mean come on what is going on.

Any advise what went wrong here why I couldnt get these normally easy weight for reps. Am I still burned out from the meet. My upper body was fine but my lower body is screwed. Is this just temporary or did I really lose strenght. i am quite embaresed at this workout.

I think I will definitly be pulling once every other week or once every 3rd. These deadlifts i think really screwed me.