Shoe Shine Your Ammo, Polish Your Metal

[Andrew Smith]

I'll see if I can't keep this journal going. I've got another journal over at WBB where I post under the name Chubrock. Dunno how much longer I'll last over there. Like I told Isaac, WBB has turned into a place where I keep a journal and pick on stupid people. The knowledge this way is refreshing. It's good to be the low man on the totem pole again.


Background:

Height: 5'11
Weight: 166lbs
Interest: Pure Strength (PLing)
Status: Currently adding some weight until I hit 175. I'll possibly come back down to 165 depending on BF%. If it stays at a decent level, I'll go up to 180 over the winter.
Other: Competed for 1.5yrs at BJJ. Stopped grappling for a couple of reasons but may get back into it later on. I also play competitive paintball. Takes me out of the state once a month, at least.




Here is my last workout:

Workout: DE Lower

Location: Home

Weight: ~166lbs


Squats (low box for height)-

full sq = 1-2" below
touch = parallel

45lbs x 10 (WU)
95lbs x 8 (WU)
135lbs x 5 (full sq, pretty solid set, tight setup)
185lbs x 5 (full sq, speed not very fast but everything felt smooth)
225lbs x 1 (touch, loose belt, nice job sitting back, maintain arch)
245lbs x 1 (touch, slightly tighter belt, maintain arch)
265lbs x 1 (touch, slightly tighter belt, smoother than 245)
245lbs x 1 (touch, slightly tighter belt, favored right side a bit)
225lbs x 1 (touch, loose belt, smooth, but not extremely fast)


DE DLs (3" platform, chucks)-

135lbs x 5 (WU)
185lbs x 3 (WU)
235lbs x 1 (smooth pull)
235lbs x 1 (lagged with the left foot)
235lbs x 1 (smooth pull, quick setup)
235lbs x 1 (great pull again)
285lbs x 1 (let it drift away)
285lbs x 1 (pulled in much better)
305lbs x 1 (smoother than the 285)


Ghetto Reverse Hypers-

BW x 10
BW x 10
BW x 10


Rack Crunches-

#3 x 10
#3 x 10
#3 x 10


Suspended Rack Situps-

BW x 10
BW x 10



Comments:

Fairly good session this morning even though the speed wasn't quite there on my squatting. Nothing seemed all that fast though my setup and execution was on. Even 265 felt heavy. I'm sure I'm still feeling a bit of the after effects of my ME session on Saturday so I'm not too concerned. My pulling felt much smoother today. I'm working on a much quicker setup and it seemed to help out quite a bit. My left quad was feeling a bit weird so I didn't do anything else after the 305 even though it came up smooth. Once again hit up some Reverse Hypers. They really get my back feeling better so they're here to stay. Overall a good session for me.

[Andrew Smith]

I'll be heading out to Charleston, SC in a couple of hours. Going down there to hit up a few sessions with Isaac and Will. Hopefully they don't destroy me too bad.

[Lifting N Tx]

Looks like a good workout and good weight for DE work.

What kind of ghetto setup are you using for reverse hypers?

[Andrew Smith]

Appreciate it.

I stole this setup from Will (HomeYield) off of WBB. I set the pins in my rack to about the mid point between my sternum and hip line. From there I lay a 2x6 across the pins and put a piece of puzzle mat over the board. When I lay across the board and grip the rack on each side with my hands, it keeps my feet roughly 3-5" off the ground and allows me to get a decent swing.

[Andrew Smith]

Just got back from South Carolina this evening. Went down to train with HomeYield and Borris. Both are two of the smartest guys I know, and super chill to hang out with. Borris works too much but I suppose you have to do what you have to do. Had some marathon sessions both days. They really broke apart my form and I feel much better prepared for things than I did going in.


Workout: ME Upper

Location: HomeYield's Gym

Weight: ~166lbs



ME Bench-

*Texas Power Bar*
*Weights don't include extra weight of Power Bar*

45lbs x 20
95lbs x 5
135lbs x 3
155lbs x 3
185lbs x 1 (4 size too big Inzer Shirt)
205lbs x 1 (")
225lbs x 1 (")
245lbs x 1 (+5lbs PR,")
245lbs x miss (", came up super fast just kicked off to the right)
185lbs x 3 (raw again)
185lbs x 3


Chins-

BW x 10 (MGPA)
BW x 10 (MGPI)


Things to adjust/think about:

1. Work elbows away from body a bit.
2. Set feet straight ahead.
3. Make an apparent drive through the heels.
4. Get forearms, wrists, elbows in line with each other.



Comments:

Pretty good workout for me, even though at first I didn't think so. It wasn't until after today's workout that I found out we were using a Texas Powerbar that weights an extra 10lbs. The whole time I was thinking I was just out of it, but it wasn't me. HomeYield found an old shirt a buddy of his gave him. It's cut for a 18Xlbs guy. We decided to just put me in the shirt just so I could see what it was like to have one on. They were saying I wasn't getting anything out of it, but it was fairly interesting to see the way it worked. Set a 5lbs PR in the loose shirt. Went over my technique quite a bit. I've been benching like I was in a shirt the whole time, even though I lift raw. I've got to work on getting my elbows wrists inline, instead of folding over.

[Andrew Smith]

Workout: ME Lower

Location: HomeYield's Gym

Weight: ~166lbs


ME Squats-

*Texas Power Bar*
*Weight doesn't include extra weight of bar*

45lbs x 10
*Here is where HomeYield stepped in and started breaking everything down
95lbs x 3
135lbs x 3
185lbs x 1
225lbs x 1
235lbs x 1
245lbs x 1
255lbs x 1
265lbs x 1
275lbs x 1
285lbs x 1
295lbs x 1
305lbs x 1
315lbs x 1 (+10lbs PR)
325lbs x 1 (+20lbs PR, 36 Inzer Hardcore, loose enough for me to pull on and off easily by myself)
345lbs x 1 (+40lbs PR, loose Inzer, HomeYield in my ear yelling the whole way)


Rack Pulls (1st pin, 3" from ground)-

135lbs x 2
225lbs x 2
315lbs x 1
315lbs x 1



Things to change/focus on:

1. Relax traps.
2. Elbows rolled under.
3. Wrists rolled forward.
4. Stop leaning over.
5. Push knees out until groin explodes. Push more.
6. Ass up and back.
7. Chest up high.
8. Attempt to focus very bottom of shoulder blades together.




Comments:

What can I say? HomeYield's a genius. Borris didn't get to make this workout so we just took our time in the gym. Long marathon session but I felt like I learned more about actual lifting in those 3hrs than I have in my entire life. He absolutely broke down every little thing with my squat. It's amazing how you think you're doing stuff right until you actually have somebody who knows what they're doing critique it. The weights were feeling heavy to begin with. I was thinking this wasn't going to be a great workout for me. The changes he was making were coming slow to much. I knew what he wanted done but I was so used to squatting with my bad habits that I found some of the changes difficult to make. We kept inching along though and the heavier sets started to feel smoother and smoother. I hit the 315 (325) raw and it felt better than some of the lighter sets. It was then that HomeYield found an old Inzer Hardcore that belonged to the same guy with the shirt. For those that don't know, it should take two people to get a squat suit on. I was able to pull that one on and off like I do my singlet at the house haha. HY said I didn't get anything out of it, and I'm going to have to believe him on that one. He wanted me to take a go at 325 in it, and apparently it was good enough for him, because he decided to have me go for 345. I came in focused and setup like he'd been showing me. Felt heavy on my shoulders but actually not that bad. Really pushed my knees out hard. Came out of the hole fairly quick and hit a wall. HY stepped in like he wanted to take it from me but then started yelling and that was all I needed. With him in my ear, it was a grinder for sure, but I hit it. When I racked it, I was trying to get the blood to drain out of my head, and that was when he decided to drop the bomb on me that he had a Texas Power Bar, and that it really weighs 55lbs instead of 45lbs. Instead of 345, I had actually hit 355. I was stoked. Probably the best session of my entire lift. Hands down.

[Andrew Smith]

Workout: DE Upper

Location: Home

Weight: ~166lbs


DE Bench (working on new form)-

45lbs x 10
95lbs x 3
135lbs x 3
150lbs x 3 (nice and fast)
150lbs x 3 (out of groove on 3rd)
150lbs x 3 (nice set)
150lbs x 3 (much more pronounced leg drive)
150lbs x 3 (leg tension but no drive)
150lbs x 3 (great set all the way around)


Lots of Band Traction work.


Comments:

Body is just beat all to hell right now. Expected this though. Probably could've skipped the benching and done only accessory work, but I did it the other way around. Even though I felt like crap, the adjustments HY and Borris made provided a lot of speed to my benching. Just keep hammering these changes and I think I'll see some big improvements. Did some band traction work that HY showed me. Made me feel a lot better.

[Andrew Smith]

BTW: I usually copy these posts from my other journal on WBB, though I'll probably start adding more stuff in over here. For the record, HY= Will and Borris= Isaac.

[Andrew Smith]

Weekly Weigh In: 168lbs. Weight is going up. Good stuff.



Workout: ME Upper

Location: Home

Weight: 168lbs


ME Reverse Band BP-

*Blue Band wrapped twice around top of rack. Green Band attached to Blue Band. Lacking 1/2" from full deload. Band only stretches about a foot from hanging point to my chest.*


95lbs x 10 (WU)
135lbs x 3 (incredibly fast, getting just enough off the chest to be noticeable)
155lbs x 3 (fast once again, focus on keeping inline)
185lbs x 1 (work on getting leg drive)
225lbs x 1 (fast, tucked feet under a bit, better leg drive)
245lbs x 1 (only heavy part was unracking, tucked legs too far)
265lbs x 1 (better leg drive this time, bands start to slack about 3-4" off chest)
275lbs x 1 (very apparent where bands kick out, solid setup and drive)


Rafter Chins (Medium Grip Palms Facing)-

BW x 10
BW x 10


Band Pull Aparts-

#2 x 10
#2 closer x 10


Rack Presses (3-4" above chest)-

135lbs x 5
155lbs x 5
175lbs x 5
185lbs x 5
205lbs x 5
185lbs x 5 CGBP


Band Rows-

#2 x 10
Two #2s x 10


*Band Traction Work*

Comments:

Good session for me today. My rack is pretty tall so I have to wrap the blue bands around the top and then loop the green bands through in order to get it to hang. I had to play with it for about 30 minutes in order to find a place that let it deload but also would give me some type of tension at the bottom. I definitely wasn't getting much. After watching the video you can clearly see the bands kick almost completely out about 3" off my chest. The 275 hit a wall very very quickly but I was able to continue the press. I actually think 260-265 will be a realistic press for me by my birthday. My setup was looking pretty decent. I'm working on getting the most leg drive without breaking my butt of the bench. Need to play with some foot placements. The other work was decent though I obviously put the most focus on the pressing.

[Andrew Smith]

Workout almost didn't happen today. I got shot in the neck yesterday at practice and it was pretty close to my carotid (sp?) artery. My dad was worried I could have a possible aneurysm so he wasn't going to give me the go ahead to lift. After going the day with no headaches, pain or loss of vision he took a second look at it and felt that it was too far to the back of the neck to be of any danger. He gave me the go ahead. With that said, it was still in my mind while I was lifting. No buzz kill quite like that haha.



Workout: ME Lower

Location: Home

Weight: 168lbs


ME Deads-

135lbs x 5
185lbs x 3
225lbs x 1
275lbs x 1
315lbs x 1
365lbs x 1
385lbs x miss


Rack Pulls (1st Pin = 7" from ground)-

135lbs x 5
225lbs x 3
275lbs x 3
315lbs x 3
315lbs x 3
315lbs x 3


Ghetto Reverse Hypers-

BW x 10
BW x 10
BW x 10


Rack Crunches-

#3 x 10
#3 x 10
#3 x 10


Hanging Knee Raises-

BW x 10
BW x 10




Comments:

The old Andrew would be pretty pissed about this workout. I mean, 20lbs under my max and I can't get it, WTF? However, I'm the new Andrew. I've come to realize that I've got a long way to go and a lot to learn in that time. It will take time to learn what and how I can train in order to maximize my strength. I learned something today. I obviously can't go 4 months in between heavy pulling. It was a poor call on my part as far as maxing today. I should have pulled heavy but not to a max. My CNS really needed a session or two in order to become reacquainted to pulling. My form and timing was way off. I've got to start putting more focus into this. In short, I'm disappointed in my numbers but now I understand what I can and can't get away with.

[Andrew Smith]

Workout: DE Upper

Location: Home

Weight: 168lbs


DE Bench-

45lbs x 10
95lbs x 5
150lbs x 3 (keeping in line, legs tucked too far)
150lbs x 3 (setup a bit short, arch sucked)
150lbs x 3 (didn't fold as much, better leg drive)
150lbs x 3 (very solid reps, best set)
150lbs x 3 (timing a bit off)
150lbs x 3 (timing much better, nice and quick)
150lbs x 3 (folded a slight bit)
150lbs x 3 (much more in line, work on timing)
205lbs x 1 (timing, timing, timing)
215lbs x 1 (such a slow descent, brought way too high)
225lbs x 1 (no timing at all with leg drive, worried about elbows in line)


Chins (MGPI)-

BW x 10
BW x 10
BW x 10


Band Rows-

#2 x 10
Two #2s x 10
#3 x 10


Band Pull Aparts-

#2 closer x 10
#2 closer x 10
#2 closer x 10


*Lots of Band Traction Work*



Comments:

I'm losing a bit of timing with my leg drive. I'm trying to incorporate the ability to bring my chest to meet the bar. I think my timing issues are due in part to my concern with elbow positioning. I'm trying to focus on keeping my elbows, wrists and forearms in line, making for a more solid energy transfer. I'm thinking that after a few more sessions, when the new style of benching is more in my head, I'll be able to sort out these timing issues pretty easily. The speed on the 150lbs sets was pretty good. The 3 sets at the end were a bit slower than I would've like. No worries though. I'm incorporating a lot more band traction work and band warmup work. I have to say that I feel much better during and after my sets.

[Andrew Smith]

Workout was a bit rushed today. Had to get some things done around the house.



Workout: DE Lower

Location: Home

Weight: 168lbs


DE DLs (chucks)-

135lbs x 5
185lbs x 3
235lbs x 1 (working on staying upright)
235lbs x 1 (stayed more upright, speed suffered)
235lbs x 1 (pulled back hard)
235lbs x 1 (hips through fairly fast)
235lbs x 1 (pulled more straight up)
235lbs x 1 (pointed toes more forward, felt a lot smoother)


Squats-

45lbs x 5
95lbs x 5
135lbs x 5 (staying upright pretty good, wrists aching a bit)
185lbs x 1
185lbs x 1
185lbs x 1
185lbs x 1


Ghetto Reverse Hypers-

BW x 10
BW x 10


Sumo RDLs-

185lbs x 15


Rack Crunches-

#3 x 10
#3 x 10


Band Chops-

#3 x 10/10
#3 x 10/10


Band Traction Work



Comments:

Felt like today was more of a form day than speed day. I'm trying to relearn how to pull since I've laid off of it for so long. Towards the end of the speed sets, I was feeling pretty decent but I can still make some more improvements. The squats were feeling good except for my wrists. They were tweaked pretty bad for some reason. I need to address that problem. The Traction Work and Reverse Hypers are part of my warmup stuff and they seem to be working pretty well. Didn't feel like going heavy on the RDLs so I just hit up a high rep set to stretch my hams and glutes. Could've kept going for awhile longer with those. Overall I felt like I got some good work done even though I was rushed a bit.

[Andrew Smith]

Had to shift my ME work back one day. I have a tournament in GA that I've got to leave for Saturday morning. We better play better than last time.



Workout: ME Upper

Location: Home

Weight: 168lbs


ME Reverse Band Bench-

*Blues doubled around rack. Green attached to Blues. Lack 1/2" from complete deload. Band only stretches about a foot from unrack to chest.*

95lbs x 5
135lbs x 3 (feeling very good)
185lbs x 1 (focus on leg drive)
205lbs x 1 (very good rep, nice leg drive)
225lbs x 1 (brought chest to bar, very smooth)
245lbs x 1 (nice drive and chest to bar)
265lbs x 1 (very good rep all the way around)
285lbs x 1 (+10lbs PR, maintained form the whole way through)



Yates Rows-

135lbs x 10 (OH)
135lbs x 10 (OH)
155lbs x 10 (UH)
185lbs x 5 (UH)
205lbs x 5 (UH, reset to rack after each rep)
185lbs x 5 (UH)


Band Judo Pulls (around 3rd pin)-

#2 close x 10/10
#2 close x 10/10


Band Traction Warmup
RC Work



Comments:

Actually felt very good once I got into this workout. Had a bit of nagging elbow pain, but the Band Traction work seems to be really helping. I do a bit of it between every set, and it really keeps me feeling loose. My form felt dead on today. I was getting my leg drive down. I was not having to think as hard about keeping everything in line. It fell into place pretty good today. 265 was incredibly smooth. 285 stuck a good bit about halfway up, but I expected that as the bands kick out pretty quickly. They aren't having to stretch very far at all, so I'm not getting much out of them. I've got my eye on a 315 RB Bench. The Yates Rows felt pretty good today. Added in some new stuff as well. I used to do Judo High Pulls when I worked with Kettlebells. I hooked the bands low and used the same motion. Hit the upperback pretty good. Overall a very solid workout for me.<!-- / message --><!-- sig -->

[ddegroff]

Hey man I'll keep on you to keep this going as long as you do the same for me.

Killer PR bro!

[Andrew Smith]

DD- For sure man. Appreciate it.



Weekly Weigh In: 169.9lbs. Averaged out the four different measurements. Just did miss getting into the 170s this week. No worries.



Workout: ME Lower

Location: Home

Weight: 169.9lbs



ME Rack Pulls (1st pin, lowest setting)-

135lbs x 5
185lbs x 3
225lbs x 1
275lbs x 1 (left out in front a bit)
315lbs x 1 (felt very light)
335lbs x 1 (very smooth)
385lbs x 1 (+20lbs PR, leaving hips a bit high)
405lbs x 1 (+40lbs PR, stayed more upright but rounded more)


Squats-

*Bands around 1st pin*

45lbs x 5
45lbs + #2s x 5
45lbs + doubled #2s x 5
95lbs + doubled #2s x 5
135lbs + doubled #2s x 1
185lbs + doubled #2s x 1 (kept elbows a bit too high, slipped)
185lbs + doubled #2s x 1 (much better)


Ghetto Reverse Hypers-

BW x 10
BW x 10


Rack Crunches-

#3 x 5/5
#3 x 8/8
#3 x 8/8
#3 x 8/8
#3 x 8/8


Band Traction Work

Decompression Work



Comments:

<!-- / message --><!-- sig --> Ahhh, ya gotta love when things come together. Today felt great. Felt like I had a good bit more drive in my pulling. Set a nice little PR as well. If I work my hips lower, I tend to round a bit more. If my hips are high, I'm out over the bar. It'll just take more work, but I'm happy to do it. I will get stronger. Nothing is going to stop me. This was also the first time I used bands for my squatting. The tension was pretty strong with the number 2s doubled like they were. The 185 sets felt very, very smooth. Hopefully I can get HY to tweak my form some more, but I think I used a lot of what he suggested. Overall a great day for me. __________________

[ddegroff]

Big PR Andrew. I dream of my own gym at home.

Keep up the good work!

[Andrew Smith]

Appreciate it DD. Yea I love having my own gym. Best money I've spent so far.



We finished 9th at the tournament. Picked up some seed points so we're pretty securely in the top 10 of the series standings. It was hot as blue blazes in GA on Sunday. Thermometer on the truck was reading 105F. It sucked. Bad.




Workout: DE Upper

Location: Home

Weight: 169.9lbs



DE Bench-

45lbs x 10
95lbs x 5
150lbs x 3 (not a bad first set)
150lbs x 3 (pretty good, working on leg drive)
150lbs x 3 (very smooth, leg drive getting better)
150lbs x 3 (bringing chest to bar, pretty decent speed)
150lbs x 3 (solid pressing)
150lbs x 3 (a bit out of sync)
150lbs x 3 (one of the better sets)
150lbs x 3 (press to same spot, don't rush)
205lbs x 1 (not really fast, but smooth)
215lbs x 1 (setup a bit too far forward)
225lbs x 1 (decent setup this time, brought chest to bar, hit pin)


Chins (MGPA)-

BW x 5
BW x 5
BW x 5
BW x 5
BW x 5


Band Pushdowns-

#2 x 10/10
Two #2s x 10/10
Two #2s x 10/10


Band Judo Pulls-

#2 closer x 10/10
#2 closer x 10/10
#2 closer x 10/10


CGBP-

135lbs x 10
155lbs x 8
135lbs x 10



Band Work


Comments:

Not a bad workout for me. I'm still a good bit dehydrated from this weekend, so it didn't do much for my energy levels. The speed on my 150 sets was pretty decent. Wasn't exceptionally fast, but all the sets were smooth. I'm getting my chest to the bar a bit better. The heavier sets felt about the same as last week. They feel smooth, just not fast. Not really worried about it though. Haven't done any direct tri work in a couple of weeks. I need to get back into it. Overall a fairly good session for me considering I was in hell all Sunday and didn't get home until after 10 last night.

[ddegroff]

Strong work bro!

105 is hot as hell. I'm sure the humidity was just as bad.

I want my own gym, but need my own place first.

[Andrew Smith]

Yea it was hot man. Worst tournament this season.




Workout: DE Lower

Location: Home

Weight: 169.9lbs



Squats-

45lbs x 5
45lbs + doubled #2s x 5
95lbs + doubled #2s x 3
135lbs + doubled #2s x 1 (pretty good set, squeeze upper back but relax traps)
185lbs + doubled #2s x 1 (not really fast, but smooth)
185lbs + doubled #2s x 1 (little better setup)
185lbs + doubled #2s x 1 (fast rep, big breath before lift)
185lbs + doubled #2s x 1 (fairly decent, didn't roll wrists enough)


DE DLs (Chucks)-

135lbs x 5
185lbs x 3
235lbs x 1 (kept hips very close)
235lbs x 1 (squeezed and shot up, hips close)
235lbs x 1 (fast, spent a bit too much time setting up)
235lbs x 1 (much better)
235lbs x 1 (didn't stay quite as upright)


Conventional RDLs (wide grip)-

235lbs x 8 (switched to mixed grip on 6)
235lbs x 8 (mixed)


Rack Crunches-

#3 x 8/8
#3 x 8/8
#3 x 8/8
#3 x 8/8


Suspended Rack Situps-

BW x 10
BW x 10
BW +25lbs x 10
BW +25lbs x 10



Band Work



Comments:

Ahhhh. The best DE Lower session I've had in quite awhile. The speed wasn't crazy on the squatting, but I didn't really expect it to be with the doubled #2s. Don't have a clue what it is at the top. I just know it feels fairly heavy, definitely more than 185 haha. The DLs today flew up. I worked my hips really close to the bar and it seemed to make a world of difference. I'll probably bump the weight up a bit next session and then pull some heavier singles if I don't do too much squatting. Went with a pretty wide grip on the RDLs. Don't have enough grip strength to go that wide and maintain a OH grip. Had to switch mid set. I also got some good band work and ab work in. Great session today.

[ddegroff]

Lookin' good bro. Nice DE session.

When you say tournament, do you mean grappling? or something else.

[Andrew Smith]

I used to compete in grappling but have been out of it for a little over a year now. I've been playing competitive paintball for 3yrs and we play a tournament series that has us playing a tournament every month. This was a paintball tournament in Georgia.

[ddegroff]

Ah, I see. I used to play paintball back in high school. Do you play speed ball? or what?

[Andrew Smith]

If you've seen them play it on ESPN, that is pretty much exactly how we play. Most tournaments have been like that for several years now. The only difference is that the games get faster, and the players much more athletic.

[ddegroff]

Got ya, so it's what I would call speed ball, with capture the flag. I've watched it for a few years when its on. I totally agree that the game is faster and the guys are in much better shape.

[Andrew Smith]

Weekly Weigh In: 170.6lbs.



Workout: ME Upper

Location: Home

Weight: 170.6lbs



ME Reverse Band BP-

*Blues wrapped twice. Green to Blues. 1/2" from full deload.*

45lbs x 10
95lbs x 5
135lbs x 3 (very fast)
185lbs x 1 (good drive, smooth)
205lbs x 1 (smooth, faster than the 185)
225lbs x 1 (felt great)
245lbs x 1 (little heavy off rack but very smooth)
275lbs x 1 (nice press, two breaths = bad)
295lbs x rack (was able to rack it but couldn't fully lockout left arm)


Yates Rows (MG)-

135lbs x 10
155lbs x 10
185lbs x 5
185lbs x 5
185lbs x 5
185lbs x 5


CGBP-

135lbs x 10
185lbs x 3
185lbs x 3
185lbs x 3


Band Rows-

#2 x 10
Two #2s x 10
#3 x 10


Band Traction


Comments:

I knew the 295 was going to be a wild ride. 275 felt smooth even though I rushed it a bit. 295 felt like I second guessed myself on the way down, but coming up, I wouldn't give up on it. It took fooooorrreevvveerrr. I had a bunch of stuff I needed to do, so after the ME sets I lost a little focus. Didn't hit a PR but am definitely getting stronger.

[ddegroff]

So the reverse band is helping the weight back up?

Hey gettin' close to PR's is even more motivating, keep it heavy bro!

[Andrew Smith]

Yea it helps for the first bit. As the band shortens it gradually gives less and less assistance.

So I didn't lift Saturday or Sunday. Had to move into the new house we're staying at. After moving my back was shot so I figured I'd just take it easy this weekend.


Went today and bought some more gym stuff. Picked up the following for $300:

4 Six Foot Rubber Stall Mats
550lbs Oly Plates
10-50lbs DBs
2 45lbs Bars
4 Oly DB Handles
Various other bars
2 pair of 5lbs locking clamps
DB Rack
Weight Tree



Workout: DE Upper

Location: Home

Weight: 170.6lbs


DE Bench-

45lbs x 10
95lbs x 5
135lbs x 3 (wrist aching a bit)
175lbs x 3 (sharp pain in left wrist)
175lbs x 3 (leg drive is decent)
175lbs x 3 (chest to bar)
175lbs x 3 (pushed off to left)
175lbs x 3 (better set)
175lbs x 3 (pushed off again)
175lbs x 3 (chest to bar better)
175lbs x 3 (brought a little high)



Chins (MGPI)-

BW x 5
BW +25lbs x 5
BW +25lbs x 5
BW +25lbs x 5
BW +25lbs x 5
BW +25lbs x 5



CGBP-

135lbs x 10
155lbs x 10
175lbs x 5


Band Rows-

#2 x 10
Two #2s x 10


Pull Aparts-

#2 x 10
#2 closer x 10



Band Traction



Comments:

Pretty good today. Decided to try something new today. Made the decision to up the weight a bit and work on pressing fast, though the main point is to work on maintaining form with a higher percentage of my 1RM. For some reason everything feels heavy off the rack but feels easy when I bench. Not going to worry about it too much right now. We'll see how I feel the next time I max with straight weight. Haven't done weighted chins in awhile so I figured I'd throw them in. They felt pretty good. Had to rush the session a bit more than I wanted but still got some good work in.

[Andrew Smith]

Workout: DE Lower

Location: Home

Weight: 170.6lbs



DE DLs (chucks)-

135lbs x 5
185lbs x 3
235lbs x 1 (decent)
235lbs x 1 (much smoother)
235lbs x 1 (hips close, good speed)
235lbs x 1 (grip out a bit too wide)
275lbs x 1 (very smooth, hips very close)
295lbs x 1 (not that fast)
315lbs x 1 (much smoother, feel like losing arch)
315lbs x 1 (crap, let it out way in front of me)



Squats-

45lbs x 5
95lbs x 5
135lbs x 2 (slipped)
185lbs x 1 (little sloppy)
185lbs x 1 (pulled together much better)
185lbs x 1 (leaned forward a bit much)
185lbs x 1 (bar slipping a lot today)


Band Crunches-

#3 x 8/8
#3 x 8/8
#3 x 8/8
#3 x 8/8
#3 x 8/8
#3 x 10
#3 x 10


One Arm DB Swings-

50lbs x 25/25
50lbs x 25/25


Traction and Dynamic Warmup




Comments:

Felt like I got some good work done today. I'm working my hips pretty close to the bar, but at the same time I feel like I'm losing my arch. I'm going to need to start filming my pulling quite a bit so I can sort everything out. The speed was pretty good and the singles were decent. I lost the last 315 out in front pretty badly. I've got to work more on leaning back and then pulling. The squatting was sub par for me. For some reason the bar was slipping quite a bit. When I had it set, the sets felt good but overall I wasn't tight enough. Trying to build up my lowerback endurance, so I'm probably going to through in either high rep rack pulls or high rep db swings.

[Heisman]

Workouts are looking good... seems like you are on top of things.

What exactly are pull aparts?

[Andrew Smith]

Welcome to the journal man.


Pull Aparts are something I saw Dave Tate do in an article geared towards hammering the upper back. Basically you take a jump stretch band at the ends and hold the band out in front of you. From there you pull your hands away from each other until they are straight out to the sides. Depending on the band and you're strength you can start choking up on the band.

[ddegroff]

Strong DE effort as always bro!

You workout at home, filming should be the eaisest part of your workout! lol

[BobT]

Hey chubs... workouts looking good..
I hear ya on the WBB comments..

Keep it heavy..

[Andrew Smith]

DD- Haha yea the filming is easy. The being lazy and walking back to the house isn't lol.

Bob- Good to see ya around here man.




Weekly Weigh In: 169.8lbs. Down. Not surprised. Haven't been as focused with my diet as I normally am.




Workout: ME Upper

Location: Home

Weight: 169.8lbs


ME Reverse Band BP-

45lbs x 8
95lbs x 5
135lbs x 3 (very fast)
155lbs x 1 (extremely quick)
185lbs x 1 (fast, tight arch, back cramped)
205lbs x 1 (quickest 205s been)
225lbs x 1 (great single, even with crap unrack)
245lbs x 1 (good rep, slower descent)
265lbs x 1 (pretty strong, gotta get some massive leg drive)
295lbs x miss (brought chest up too early, didn't drive with legs)
225lbs x 1 (no band)


One Arm DB Rows (handle weight not included)-

50lbs x 10/10
70lbs x 10/10
80lbs x 8/8
90lbs x 5/5
100lbs x 5/5


One Arm Seated OH Press-

30s x 10/10
40s x 10/10
50s x 5/5
50s x 5/5
50s x 5/5


Chins (MGPI)

BW x 5
BW x 5
BW x 5


Traction Work



Comments:

Missed the 295 because I'm weak. Shoulders especially. You can tell this by the poor overhead pressing. Had a good workout but I have a long way to go and a lot of basic work to do. After this next week I'm probably going to alter my split and go back to some basic stuff. The DB rows were quite nice. Probably could've gone a bit heavier but didn't. All in time. A good workout and gauge for where I'm at.

[ddegroff]

Lookin' solid andrew.

Awesome work with the banded BP!

[Kyle]

Nice job bro.

Kyle

[Lifting N Tx]

Nice work in here since I last had time to out your log, Andrew.

I'm guessing that you want to compete in suited PLing since you're doing all the reverse band work for your bench. It's fun stuff, isn't it?

[Andrew Smith]

DD- Appreciate it man.

Kyle- Thanks bro. Gotta get a lot stronger.

Lifting- Yep, you're correct. Currently I'm staying raw until I total 1100 or so. There is no real significance to that number, it's just something I'm shooting for.

[Andrew Smith]

Workout: Lower

Location: Home

Weight: 169.8lbs


DLs (No Chucks)-

135lbs x 5
185lbs x 3
225lbs x 1
275lbs x 1
295lbs x 1 (Put chucks back on)
315lbs x 1
335lbs x 3
335lbs x 3



Squats-

45lbs x 5
95lbs x 5
135lbs x 3
185lbs x 6 (something in groin tweaked pretty badly)
185lbs x 2 (nope, can't spread knees)


Rack Crunches-

#3 x 8/8
#3 x 8/8
#3 x 8/8


Planks


Traction


Comments:

So yea. Today was shaping up to be somewhat decent but then my groin decided to kick me in the ass. Not quite sure what happened. I don't have any sharp pain right now, just a throbbing. The pulling and squatting with my wide ass stance must've taken its toll today. Not happy at all. Hopefully it's not a tear. That would blow. As for the actual work I did, I decided to start my new split today. I'll outline it below. The goal was to do a 3x3 with 335 but I didn't decide that until after 315. Needless to say my hamstrings were shot. My pulling has gone down the crapper. If it wasn't for my video of the 405 pull, I wouldn't believe I did it. My legs are so long I have to go extremely wide. If I work my hips close to the bar, I end up rounding over because my arms are too damn short. Pulling will be the bane of my existence. I'm sure of it.




As for my back to the basics split:

Monday: Bench (5x5), OH Press (3x8), Chins (3x8), DB Rows (5x5)

Tuesday: DLs (3x3), Sumo Sq (3x8), Possibly Front Sq (3x8), Ab Work

Friday: OH Press (5x5), Bench (3x8), DB Rows (3x8), Chins (5x5)

Saturday: Sumo Sq (5x5), DLs (3x8), Possibly RDLs (3x8), Ab Work



That's pretty much it. Not going to worry with pull aparts, muscle snatches, CGBP, Floor Presses, GMs, etc etc. I'm weak all over, so there's no need to be focusing on all this extra crap. Not now anyway.

[ddegroff]

Man hopefully your feeling better, a tear would be horrible.

I like the new split bro, looks solid.

[Lifting N Tx]

Agree that it looks like a solid "back to the basics" plan.

Hope the groin is just a scare, not an injury.

[Andrew Smith]

DD- Don't think it's a tear. Appreciate it.

Lift- Thanks man. I think I'll see some good numbers from it.




Don't have any internet connection. Apparently I've stolen somebody's just long enough to type this. Won't have solid connection until Thursday.

Today was the first day of my Back to the Basics split.


Workout: Upper #1
Location: Beach House Gym
Weight: 169.8lbs

Bench-
45lbs x 10
95lbs x 5
135lbs x 3
185lbs x 5
185lbs x 5
185lbs x 5
185lbs x 5
185lbs x 5

One Arm DB Rows (Oly Handle Weight not included)-
50lbs x 10/10
70lbs x 5/5
70lbs x 5/5
70lbs x 5/5
70lbs x 5/5
70lbs x 5/5

One Arm DB OH Press (Oly Handle Weight not included)-
30lbs x 8/8
50lbs x 6/6
40lbs x 8/8
40lbs x 8/8

Chins (WGPA)-
BW x 8
BW x 8
BW x 8

Traction Work, Pushup Work, Foam Roller Work

Comments:
Actually a good first day. I've brought down quite a bit of gym equipment to the house I'm staying in back at school. I was feeling pretty good. My bench went very smoothly. Probably could've done a 5x10 with that weight. Should be hitting some good numbers pretty shortly. My shoulders are extremely weak. I think I'll see some number increases as soon as I get some strength in my shoulders. Back was feeling pretty strong. The DB Handle weighs a pretty good amount and that threw me off on my weight selection for my OH Pressing. No problems. Overall a good session for me.

My groin is tight. Don't think I tore anything. I'm going to pull on it tomorrow and see how it feels. Probably do some close stance squatting as long as it's not hurting.

[Andrew Smith]

Groin was still feeling a bit tight. Had to modify some stuff slightly because of it. Justin had a free pass for Gold's, so I met him up there for a session.



Workout: Lower #1

Location: Gold's

Weight: 169.8lbs



Sumo DLs (chucks)-

135lbs x 5 (WU)
185lbs x 3 (WU)
225lbs x 1 (start bar away)
275lbs x 1 (smooth but not fast)
315lbs x 1 (much better rep than 275)
345lbs x 3 ( +2 reps, having hard time maintaining lower arch)
345lbs x 3 (+2 reps, much better)
345lbs x 3 (+2 reps, pretty good set though 2nd set was better)


Oly Squats-

45lbs x 10
95lbs x 5
135lbs x 5
185lbs x 8
185lbs x 8
185lbs x 8


Various Ab Work, Band Work, Traction Work



Comments:

Actually turned out to be a pretty good pulling session for me. I think the combo of my groin and lower back tightness played a roll in my having a hard time maintaining a lower arch on the first heavy set. My limb lengths are so screwed up. I pull with a fairly unique form, IMO. My hips are high, my upper back rounds with my lower back staying fairly arched. I can't get my hips in without tucking under quite badly. I have to keep the bar out away from me in order to really get my shoulders behind the bar. My hamstrings started cramping up on the second set of squats. My groin was still hurting so I wasn't going to attempt any wide stance squatting. I also cut it short one lift because of the cramping. Really tells me I hit my hammys hard with the pulling.

[Lifting N Tx]

Looks like you had a good session. Interesting that you could pull sumo ok without it bothering the groin.

Upper back rounding works pretty well for Konstantinovs, I'd say. Probably a bit tricky to master while still keeping the lower back tight, I'd think, but has some real advantages for those of us without ideal leverages for deadlift. Sometime I may have to work on that.

[Andrew Smith]

Appreciate it. I was very surprised to find that the pulling didn't aggravate it. I really believe it is because of my high hip placement. The groin doesn't really bother me until I drop the hips (ie approaching parallel in my squat).

[MISSINGLINK]

Nice journal Andrew.

[Andrew Smith]

Thanks man.



Tomorrow is my 21st birthday. Got some friends coming over to grill out. Going to train as soon as I can get away from the office.

[r_graz]

Tomorrow is my 21st birthday. Got some friends coming over to grill out. Going to train as soon as I can get away from the office.
Happy birthday. Enjoy it :)

Nice sumo pulls on Wednesday, BTW.

[Andrew Smith]

I appreciate it man, and welcome to the journal.



Didn't weigh in today. Forgot to bring the scale with me.



Workout: Upper #2

Location: Beach House Gym

Weight: 169.8lbs


1 Arm Standing OH Press-

*weight of handle not included*

20lbs x 10/10
30lbs x 8/8
50lbs x 5/5
50lbs x 5/5
50lbs x 5/5
50lbs x 5/5
50lbs x 5/5


Chins (WGPA)-

BW x 5
BW +25lbs x 5
BW +25lbs x 5
BW +25lbs x 5
BW +25lbs x 5
BW +25lbs x 5


Bench-

45lbs x 6
95lbs x 5
135lbs x 5
185lbs x 8 (very easy)
185lbs x 8 (easy reps, too fast)
185lbs x 8 (really easy reps)


1 Arm DB Rows-

*weight of handle not included*

50lbs x 10/10
70lbs x 8/8
80lbs x 8/8
80lbs x 8/8
80lbs x 8/8



Band Work, Pushups


Comments:

Very good workout for me. Went and picked up my gf so she could come down this way for my bday. Didn't know if I would be too intense for the workout, but it turned out to be a good workout. My shoulders are definitely weak. Must get them stronger. My benching felt great. Probably could've hit 12 easily on the first set if not the rest. My chins were easy as were the DB rows. Awesome workout.<!-- / message --><!-- sig -->
__________________

[Kyle]

Happy bday bro.

Finally legal to buy some booze.. :P

Kyle

[Lifting N Tx]

Solid looking workout, Andrew.

Looks like you're still doing upper/2x and lower/2x, but 5x5 one day and 3x8 the other for main lifts. Is that pretty much the plan? What kind of progression scheme do you plan to use?

Happy b-day! Your 21st is a big one...at least as best I can remember, having gone on to much bigger numbers than that.

Hope you have a great time.

[Andrew Smith]

Kyle- Thanks man, and yes finally legal.

Tex- Pretty much the plan, at least for upper is to hit a heavy 5x5 with bench one day, and then the next hit a 3x8 with the same weight. Same goes for each of the other lifts. Basically it'll boil down to having two 5x5s and two 3x8s each day. For my lower work, it's the same idea but with a lower rep range. As for progression, I usually end up going by feel. I have an idea of what I can hit for some numbers and have purposely started a tad low. I'll go with 195 benching next week, and probably 205 the following. From there it'll be all feel. I'd like to continue to push but don't want to hit a wall too soon so I may repeat one weeks weights or just up it by 5lbs. Nothing really special about my progression. Simply trying to add more weight. I'll also probably add a bit of accomodating resistance at some point for a change. Once I get tired of just straight benching, I'll probably go to some banded or reverse band benching but with the same rep schemes and everything.

[Andrew Smith]

So I had to push my second lower session back to today. May cause a bit of trouble for Tuesday but we'll have to wait and see.



Workout: Lower #2

Location: Home Gym

Weight: 169.8lbs



Squats (sumo, chucks)-

45lbs x 6
95lbs x 5
135lbs x 3
185lbs x 3
225lbs x 5 (compensating for groin)
225lbs x 5 (staying upright pretty good)
225lbs x 5 (felt like a good set, fast)
225lbs x 5 (tucked under a bit)
225lbs x 5 (right at parallel)


DLs (sumo, chucks)-

225lbs x 5
275lbs x 5 (looks like crap but goes up very easy)
275lbs x 5


Dimel DLs (conv)-

225lbs x 8
225lbs x 8


Band Traction
Ab Work
Band Assistance



Comments:

Groin wasn't hurting but I could feel it stress when I hit a big knees out squat. Because of that, I ended up compensating on a lot of my squats. They weren't text book form, but they were solid reps. Some may have been cut high, though I feel most were to parallel. Not worried either way. I should be able to get back into a solid squat stance next week, or the week after. Could've gone with a close stance but didn't want to bail on the sumo work. The DLs were very fast but my form just doesn't look good. I've got a lot of upperback round though I'm decently able to keep my lower back flat. Just have to keep things strong. Hamstrings were getting tight so I bailed on the last set of the Dimels. Did a lot of band assistance stuff. Overall a good session for me.

[Andrew Smith]

Didn't workout until late. Not sure how I feel about this workout time.



Workout: Upper #1

Location: Beach House Gym

Weight: 169.8lbs


Bench-

45lbs x 10
95lbs x 5
135lbs x 3
195lbs x 5 (setup slipped a bit)
195lbs x 5 (felt very good)
195lbs x 5 (fast)
195lbs x 5 (very smooth)
195lbs x 5 (all over the place)



1 Arm DB Rows-

*weight of Oly Handle not included*

50lbs x 10/10
80lbs x 5/5
80lbs x 5/5
80lbs x 5/5
80lbs x 5/5
80lbs x 5/5



1 Arm Standing DB Press-

*weight of Oly Handle not included*

20lbs x 8/8
30lbs x 5/5
50lbs x 8/8 (meant to do 45lbs)
45lbs x 8/8
45lbs x 8/8



Chins (WGPA)-

BW x 5
BW +10lbs x 8
BW +10lbs x 8
BW +10lbs x 6 (kept banging rack)


Band Work


Comments:

Very good workout for me today. The pressing felt smooth. Trying some stuff with my foot placement. We'll see what happens. My elbow positioning was a bit off. Couldn't seem to keep the same form. I think more than anything, the speed of the sets was throwing it off. The DB rows felt great. I've got a lot more in me. I hate DB OH Press. I'm teh weak. Chins felt good. I kept hitting the rack on the last set and it eventually threw me off. Not worried though. Great workout.

[r_graz]

Nice pressing Andrew. I hear ya about the DB OH presses. I see kids half my size putting up bigger DB's than me. 'course I never see them go near the squat rack...

[Lifting N Tx]

Good workouts, Andrew. DB rows are pretty strong. Do you use body English with 'em or is your upper body pretty still?

BTW, my Olympic dumbell handles weight right around 10lbs, so the weight is not inconsequential.

[Andrew Smith]

Graz-Haha yea for real. You probably won't ever see them make their way over there.


Tex- At some weights, the rows involve english. Those sets were pretty strict form. I do them with one hand placed on a cinder block and my back bent at a 45 degree angle. I'm probably good for 10 more pounds before I'll stay using a tad bit of english.

[Andrew Smith]

Went and played some basketball before lifting. Had to alter the workout a bit. Don't have my squat rack yet so I had to make due.

Workout: Lower #1
Location: Beach House Gym
Weight: 169.8lbs

DLs (sumo, chucks)-
135lbs x 5
185lbs x 3
225lbs x 1
275lbs x 1
315lbs x 1
355lbs x 3 (+2 reps PR, looks like crap)
355lbs x 3 (+2 reps PR, gotta figure it out)
355lbs x 2 (+1 rep PR, left side of pec pulling badly)

Zercher Squats (sumo, chucks)-
45lbs x 8
95lbs x 6
135lbs x 8
185lbs x 8
185lbs x 8

Band Traction
Lot of Band Work
Lot of Ab Work

Comments:
Actually pretty happy with the pulling today. My lower back and hips were sore so I hadn't decided if I was going to pull heavy. Went and shot some ball and seemed to loosen up slightly. Lifted later than I wanted, but that's ok. My form is still crap. Going to have to find what works. The pulling went pretty smoothly though the last set got my pec pulling pretty badly. Bailed on the last rep. Had to do zercher squats because of the lack of rack. Been quite a while since I've done them. I could tell. Did a lot of band work. Lots of high reps band GMs and ab pulldowns. Overall a good session.

[ddegroff]

Strong past couple of workouts bro!

Sorry I haven't stopped by, trying to finish up my BA.

[Andrew Smith]

Appreciate it DD. Was wondering where you had gone off to.

[ddegroff]

I get so burned out on these forums because I'm on them so much. Plus I needed to get my internship all laid out, fall classes etc. I'm going to post some of my past workouts later today.

[Andrew Smith]

I hear ya on that man.

[Andrew Smith]

Had to combine some workouts. I've got a tournament I'm leaving for in an hour.



Workout: Upper and Lower #2


Bench-

45lbs x 8
95lbs x 5
135lbs x 3
195lbs x 8 (smooth except for banging the pins each rep)
195lbs x 8 (decent, energy went quickly)
195lbs x 8 (powered through much better)


Squats (sumo, chucks)-

45lbs x 5
95lbs x 5
135lbs x 3
185lbs x 1 (moved stance in, half and half)
245lbs x 5 (half/half, pretty simple set, groin doesn't feel good)
245lbs x 5 (weight isn't that heavy just compensating too much)


Chins (MGPA)-

BW x 5
BW +30lbs x 5
BW +30lbs x 5
BW +30lbs x 5
BW +30lbs x 5
BW +30lbs x 5


DLs (form)-

135lbs x 2 (wide, toes out then in)
135lbs x 2 (medium, toes out then in)
135lbs x 2 (close, toes out then in)
185lbs x 2 (wide, toes in)
235lbs x 2 (wide, toes in, feels very good)
285lbs x 1 (wide, toes in, felt pretty solid)
285lbs x 1 (wide, toes in, best one)


Traction Work
Band Work
Ab Work


Comments:

The benching was fairly solid today. Banged the rack a couple of times but adjusted the pin height. I've been sneezing all day and my energy levels quickly left me. The squatting was supposed to be a 5x5 but my groin started hurting fairly badly. Nothing pull just aching badly. I was compensating too much so I bailed on the other sets. Chins were easy. I did quite a few reps with the video camera so I could check out my form on my pulling. The wide stance, toes in seemed to work best for me. We'll continue to see how it goes. Pretty good today though the energy levels weren't there.

[Andrew Smith]

Workout: Upper #1

Location: Home Gym

Weight: 170lbs


Bench-

45lbs x 8
95lbs x 5
135lbs x 3
185lbs x 3
205lbs x 5
205lbs x 5
205lbs x 5
205lbs x 5
205lbs x 5


One Arm DB Rows-

*weight of handle not included*

50lbs x 10/10
70lbs x 5/5
90lbs x 5/5
90lbs x 5/5
90lbs x 5/5
90lbs x 5/5
90lbs x 5/5


Standing BB Push Press-

45lbs x 8
95lbs x 5
115lbs x 8
115lbs x 8
115lbs x 8


Chins (MGPA)-

BW x 5
BW +20lbs x 8
BW +20lbs x 8
BW +20lbs x 8


Lots of:

Band Work
RC Work



Comments:

Probably one of the better workouts I've had as of late. Really pushed myself during this workout. I feel like I might hit a plateau next week so I'm going to start ramping the weight instead of hitting the same weight for a 5x5. Hoping to hit 215 fairly easily and then go for 225 the week after. My rows continue to improve. My pulling strength has always been fairly decent. My OH pressing sucks but it's alright. No worries. Overall a very good session for me.

[Andrew Smith]

Workout: Lower #2

Location: Gold's Gym

Weight: 170lbs


DLs (sumo, chucks)-

135lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
275lbs x 1
315lbs x 1
365lbs x 3 (+2 reps PR, looked terrible)
365lbs x 1 (hamstrings too tight and sore, overcompensating with too much back)
315lbs x 1


Squats (sumo, chucks)-

45lbs x 8
95lbs x 5
135lbs x 5
185lbs x 3
205lbs x 8
205lbs x 8
205lbs x 8


Ab Work
Band Work



Comments:

Went to lift with KingJustin. Lesson learned. Don't pull heavy after a tournament. Hamstrings were tight but figured they'd loosen up. They did but I was still compensating with way too much back. Form was terrible on the triple. Bled all over the bar at Gold's so had to clean up and tape my shins. Had fun with that haha. The 3x8 squatting felt very good. The weight was light but didn't want to stress the groin too much. I'm just not going to be able to pull heavy and squat heavy in the same week. I'm getting way too beat up. Going to have to start rotating every week. Just can't handle it.

[ddegroff]

LOL nice bleeding all over the bar.

I usually do deads in sweats but I still tear my shins some times.

Strong past workouts, how was the tourny?

[Andrew Smith]

Haha thanks man.

The tournament went very well. At this point in the season only the top teams show up. We play in the highest 5 man division and there were 17 teams at this event. We usually average around 40 or so but because most teams now know they don't have a shot at winning, they don't bother showing up for the last events. We made semis and ended up taking 7th. Beat the 1st place team, 3rd place team as well as a couple of other teams in the top 10 for the season. We've pretty much got top 10 out of 50-60 teams wrapped up for the season.

[Lifting N Tx]

In recent weeks I've been squatting wider, but DLing narrower and haven't been shredding my shins. For a while I was wearing the high socks, though. But then I lift at home and don't care if I look weird.

Maybe I missed if you clarified it, but is the groin strain just from heavy lifting for the squats and deads with the sumo stance or was there an injury at some point? Maybe doing olympic style squats or front squats on the weeks when you're doing heavier DLs would work for you.

[Andrew Smith]

I ended up pulling it at the bottom of a squat. I've had a bad habit of pulling my groin.

[ddegroff]

Top 10 ain't bad at all nice work.

Hows the groin feeling?

[Andrew Smith]

http://www.putfile.com/pic.php?img=6528053

[Andrew Smith]

...

[Andrew Smith]

Weekly Weigh In: 169.8lbs. Sigh. Kind've not surprised. The tournament week always takes a lot out of me.



Workout: Upper #2

Weight: 169.8lbs

Location: Home Gym



BB Push Press-

45lbs x 8
65lbs x 8
95lbs x 5
115lbs x 5
125lbs x 5
135lbs x 5
145lbs x 4
145lbs x 3


Chins (MGPA)-

BW x 5
BW +45lbs x 5
BW +45lbs x 5
BW +45lbs x 5
BW +45lbs x 5 (MGPI)
BW +45lbs x 5 (MGPI)



Reverse Band BP (blue to greens)-

45lbs x 8
95lbs x 5
135lbs x 4
185lbs x 3
225lbs x 8
235lbs x 8
245lbs x 5


1 Arm DB Rows-

*weight of handle not included*

50lbs x 8/8
70lbs x 8/8
80lbs x 8/8
80lbs x 8/8


Lots of Band Work
Lots of RC Work



Comments:

Very solid session for me. My shoulder strength is still the suck but it's gradually getting better. My tricep strength is definitely improved. I was finally able to lockout pretty much anything that got started. Hasn't always been like that. Had some good chinning strength going on today as well. Didn't like the idea of putting a nice round number (40lbs) up, and certainly wasn't going to only put up 35lbs, so I had to go for BW +45lbs. That has to be some sort of PR for me. The RB BP was awesome today as well. Really wanted 245 for 6-8 but back cramped on the 5th. Big rep PRs all around. Overall a great session for me. Got to get up in the morning and drive 4hrs to HomeYield's comp. Fun times for everybody.
__________________

[Kyle]

Very nice workout bud and nice job on the PRs.

Kyle

[Andrew Smith]

Appreciate it Kyle. Got to get stronger, and definitely need to put on some size.

[Andrew Smith]

Didn't work out Saturday. Took it off. Traveled down to HomeYield's comp to help anyway I could. Good times. I've really got to get back down there to train.



Had to lift by myself today. No cage so had to be extra careful with the heavy benching.



Workout: Upper #1

Location: Beach House Gym

Weight: 169.8bs



Bench-

45lbs x 8
95lbs x 5
135lbs x 3
175lbs x 5 (very smooth)
185lbs x 5 (felt better than the last set)
195lbs x 5 (feeling good, hard as crap to unrack with tall rack height)
205lbs x 5 (nice set, able to keep elbows out a bit more)
215lbs x 5 (ahh good set, had more in me)


One Arm DB Rows-

*Weight of DB Handle Not Included*

50lbs x 8/8
70lbs x 5/5
100lbs x 5/5
100lbs x 5/5
100lbs x 5/5
100lbs x 5/5
100lbs x 5/5


BB Push Press-

45lbs x 10
95lbs x 5
125lbs x 8
125lbs x 8
125lbs x 8


Chins (MGPA)-

BW x 5
BW +30lbs x 8 (+5lbs)
BW +30lbs x 6
BW x 8


Band Work
RC Work



Comments:

Ahhhh, good pressing session for me. Felt strong. Lifted by myself today so I had to be extra focused. The height on the bench pins is pretty high. Was a bit difficult for me to get the bar off the rack. I'm sure I've got 225 for 5 in me. I should smoke it next week. My rows felt great as well. I'll probably start going in smaller increments next week. Close to hitting a wall on them, though this week felt very strong. The OH pressing is getting better. Slowly but surely. Overall a good session today. Happy with how it went.

[ddegroff]

You got 225x5, just get it done.

Nice past sessions!!

[Andrew Smith]

DD- I feel like I should be able to smoke it. Thanks man.


Worked out at Gold's. Some AAU PLers were there. Watched one guy squat 605 for a double. Little high but very impressive.




Workout: Lower #1

Location: Gold's Gym

Weight: 169.8lbs


DLs (sumo, chucks)-

135lbs x 5
135lbs x 5
185lbs x 1
225lbs x 1
275lbs x 3 (not that great)
275lbs x 3 (better, gotta get head up)
275lbs x 3 (best set yet)
275lbs x 3 (getting better, head up hard)
275lbs x 3 (best set of them all, felt good)


Squats (sumo, chucks)-

45lbs x 8
135lbs x 3
185lbs x 3
225lbs x 8
225lbs x 8
225lbs x 8


Dimel DLs (chucks)-

45lbs x 8
135lbs x 8
225lbs x 8 (conv)
245lbs x 8 (conv)
275lbs x 8 (sumo)


Ab Work
Band Work



Comments:

I like the way I've got this structured. It wasn't a heavy day but I feel like I got a lot of work done. I'm going to keep the 5x3 at a moderate weight for the lighter of the two lower days. It's enough weight where I have to stay focused but at the same time I can work on my form some. The squatting felt good for the first time in a couple of weeks. My groin didn't ache and I didn't feel like I was compensating. The rack blew balls but that's ok. The dimels were done in place of RDLs because my lower back has been twinging at times. Wanted to hit the hamstrings and glutes without working on the lowerback too much. Overall a good session for me.

[ddegroff]

Lookin' good, what's dimel deads?

[Andrew Smith]

Dimel Deads are brought down to the knees and back up. Where a RDL goes to mid shin or so, the Dimel DL cuts the movement a tad shorter.

[Lifting N Tx]

Lots of good work in this session. All those Sumo style sets seem like they'd really work the legs.

I've never heard that distinction made between Dimel and Romanian DLs. I might be wrong, but always thought lots of people took RDLs and tried to turn them into a hammy exercise, when they were originally an assistance lift for Olympic lifting if I recall correctly. I'm thinking that a ham stretch was not the original purpose, but rather getting strong in the correct position to lead into the second pull.

So maybe the Dimel style is closer to the original RDL if my understanding is accurate.

[Andrew Smith]

You very well could be correct. I picked up that explanation off some site, not really sure which one. Oh well, I'm not really concerned with specific names. As long as I can keep up with what I'm doing, I'm happy haha..

[Andrew Smith]

Weekly Weigh In: 171lbs. Guess that pizza and shrimp burger helped haha.



Workout: Upper #2

Location: Home Gym

Weight: 171lbs


Reverse Band BP-

*Greens to Blues. Full Deload*

45lbs x 10
95lbs x 5
135lbs x 3
185lbs x 3 (very smooth, watch bar path)
225lbs x 5 (better set)
235lbs x 5 (good set, smooth)
245lbs x 5 (watch bar path, good setup)
255lbs x 4 (+3 rep PR, I think I could've hit 5)
265lbs x 3 (+2 rep PR, last rep was tough)


Chins-

BW x 5 MGPA
BW x 5 MGPA
BW x 5 MGPA
BW x 5 MGPA
BW x 5 MGPA
BW x 5 MGPI
BW x 5 MGPI
BW x 5 MGPI
BW x 5 MGPI
BW x 5 MGPI


BB Push Press-

45lbs x 10
95lbs x 5
135lbs x 4
95lbs x 8 (strict)


BO BB Rows-

*Reset to ground between each rep*

135lbs x 5
135lbs x 5
135lbs x 5


Band Work
RC Work
Curlz



Comments:

Set some good PRs today on the reverse band. I think I'll be using RB as my 2nd heavy lift of the week. I'll leave the shoulder work for my accessory work. The RB benching felt pretty good. The bands were cutting out quickly and deloading at the top. The triple at 265 felt good. Back was cramping slightly. Once I hit 265 x 5 I'll bump up to 275. After a couple weeks of solid PRs I'll attempt a new 1RM. I'd love to be able to hit 315 with the Reverse Band. I don't think it's too far off either. My shoulder strength is the suck. I'm going to go to strict presses for awhile and stop doing Push Presses. Didn't feel like doing heavy chins today so I decided to do a 10x5 with two different grips. Also did BO BB Rows instead of my normal DB Rows. Overall a very solid pressing session for me. Gotta keep it going.

[Andrew Smith]

Workout: Lower #2

Location: Home Gym

Weight: 171lbs


Squats (sumo, chucks)-

45lbs x 8
95lbs x 5
135lbs x 3
185lbs x 1
225lbs x 1
245lbs x 1 (gotta kick knees out)
255lbs x 1 (better knees pushed out)
275lbs x 3 (felt good, right to parallel, knees need to be out)
285bs x 3 (groin started twinging again)


DLs (sumo, chucks)-

135lbs x 5 (getting scapula over bar)
135lbs x 5 (better job)
185bs x 3 (hips set really high)
185lbs x 3 (dropped em down a bit)
225lbs x 1 (fairly good stuff)
225lbs x 1 (looked better than the last set)


Band Work
Ab Work



Comments:

Nothing really special about this session. I accomplished what I wanted to, so that's good. First time in awhile that I've squatted any kind of semi decent weight. It felt good until the last rep of 275. Groin started acting up again so I didn't push it much higher than that. Felt good to have something other than 225 on my back. The pulling felt pretty decent today. Worked on getting my scapula over the bar. Seemed to work decent. Had to really focus on getting my chest up. I think part of my crap pulling is that I haven't been focusing as of late on my form. I know I can pull these light weights easily, so I don't put much focus into. By the time I get to something heavier I just don't "know" how to pull with good form. It's my fault. The 7 Ps definitely come into play (Piss Poor Practice Produces Piss Poor Performance). Will work on it from here on out.

[ddegroff]

Lookin' strong bro!

Nice PR's!

[Andrew Smith]

Thanks DD.




Workout: Upper #1

Location: Beach House Gym

Weight: 171lbs


BP-

45lbs x 10
95lbs x 5
135lbs x 3
155lbs x 1
185lbs x 5 (pushed off to the left a lot)
195lbs x 5 (much better)
205lbs x 5 (pressing all over the place)
215lbs x 5 (much more solid)
225lbs x 4 (+1 rep PR)


One Arm DB Rows-

*weight of handle not included*

50lbs x 8/8
70lbs x 5/5
105lbs x 5/5 (+5lbs PR)
105lbs x 5/5 (+5lbs PR)
105lbs x 5/5 (+5lbs PR)
105lbs x 5/5 (+5lbs PR)
105lbs x 5/5 (+5lbs PR)


BB Strict OH Press-

45lbs x 10
95lbs x 8
105lbs x 8
105lbs x 8


Chins-

BW x 5 (MGPA)
BW +30lbs x 8 (MGPA)
BW x 8 (MGPI)
BW x 8 (MGPA)



Comments:

Set some PRs today. Didn't really hit what I wanted on my benching but oh well. I'm not lifting in a rack on Mondays, so I have to be extra careful as I lift by myself. The rack is also fairly tall so I have to unrack it myself which really screws up staying tight. Not a great situation to bench in but I make due. Set some PRs on my DB Rows as well. Starting to have to cheat some so I may back down and start setting rep PRs. Continued with the strict pressing. Felt fairly good today. Overall a good session and I look forward to tomorrow.

[Lifting N Tx]

Good sessions as usual. Those DB rows in particular are pretty strong.

I'm in the same boat on the shoulder strength, too, but even more imbalanced. I probably can't OH press more than about 150, but have done 280 in flat bench. Of course I focused on bench for a long time without paying attention to OH pressing, and it takes time to get things back in balance.

[Andrew Smith]

Thank ya Tex. Just trying to work hard.



Workout: Lower #1
Location: Gold's Gym
Weight: 171lbs

Squats (sumo, chucks)-
45lbs x 8
95lbs x 5
135lbs x 3
185lbs x 1
225lbs x 1
245lbs x 5 (pretty good setup)
245lbs x 5 (elbows set a bit too high)
245lbs x 5 (elbows brought under much better)
245lbs x 5 (left elbow set a bit higher)
245lbs x 5 (pretty smooth, not that bad)

DLs (sumo, chucks)-
135lbs x 5
185lbs x 3
225lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1
225lbs x 1

Pin Zerchers (just a bit above II)-
135lbs x 8
185lbs x 8
225lbs x 8

Band Warmup


Comments:
Pretty good workout. Definitely can't complain about my squatting. There wasn't too much speed their but it all felt strong. My setup was pretty decent though I had my elbows a bit too high. Working on my pulling form. Found some feet positions and shoulder positions that seemed to work fairly decently. Also working on leaning backwards. I don't think I'm going to make too much headway until I get face to face with someone a lot stronger than me and get them to look at my pulling. Decided to do some zerchers since I haven't done them in awhile. Weren't that bad, though they could've done better. Overall some decent work done today.

[Andrew Smith]

Going to be slowly working on getting a third upper and lower day. When I say slowly, I mean SLOWLY. I've got to be very careful with how I do things so I don't end up doing too much. These days will end up being form days as well as prehab type stuff.


This is what I did today:

Pushups
3 x 20 (various hand placements)

BB Curls
bar x 15
bar x 15
bar x 15

BB Rows
bar x 20
bar x 20
bar x 20

CGBP
bar x 20
bar x 20
bar x 20



Here is what it'll end up being for my upper:

CGBP:
3 x 8 at 50% 1RM

Pushups:
3 x 20

Band Rows or BB Rows:
3 x 15

Curls:
3 x 10

RC Work
Band Work




Did a lot of stretching today as well as a lot of foam rolling. The extra lower workout will be very similar to the following:

Stretching (dynamic and static)
Foam Rolling
Band Traction

Band GMs (or light BB GMs):

3 x 20


Either Comp Stance DLs or Comp Stance Squats:

8 x 1 at 50% 1RM

[ddegroff]

Interesting set up. How many rest days inbetween?

[Andrew Smith]

Really the only rest days will be on Sunday, though there will be a day between "upper" workouts. The workouts I outlined above are really just prehab/light form stuff. I'm going to be SLOWLY implementing this stuff in. I've got to make sure my work capacity can handle all of it before I burn myself out.

[ddegroff]

That's what I figured. Just the light stuff to keep the blood flowing.

So it would be like this:
Heavy upper
Heavy lower
Form upper
Form lower
Heavy Upper
Heavy Lower
Rest

[Andrew Smith]

That's what I figured. Just the light stuff to keep the blood flowing.

So it would be like this:
Heavy upper
Heavy lower
Form upper
Form lower
Heavy Upper
Heavy Lower
Rest




That's pretty close. I couldn't handle the two heavy lower sessions though, so it's more like:

Heavy Upper
Medium Lower
Form/Light Upper
Form/Light Lower
Heavy Upper
Heavy Lower


I'm very quick to drop heavy lifts though if I feel like I'm burning out, so I don't really feel as though I'm going to run into too much trouble.

[Andrew Smith]

Weekly Weigh In: 170.2lbs. Thought I had eaten more than this. Oh well.




Workout: Upper #2

Location: Home Gym

Weight: 170.2lbs


Reverse Band BP-

*greens to blues, full deload*

45lbs x 10
95lbs x 6
135lbs x 3
185lbs x 3 (actually felt very good)
225lbs x 5 (always takes a set to get going)
235lbs x 5 (much much better)
245lbs x 5 (poor setup)
255lbs x 5 (+1 rep PR, extremely tight through first 3)
265lbs x 3 + Rack (+Rack PR haha, was able to rack it but not completely lockout)


Chins (MGPI)-

BW x 5
BW +50lbs x 5
BW +50lbs x 5
BW +50lbs x 5
BW +50lbs x 4
BW +50lbs x 4


BB Strict Press-

45lbs x 10
95lbs x 8
105lbs x 8
105lbs x 7 (shoulders and tris shot)


Pendlay Row SS Chins (MGPA)-

135lbs x 8 // BW x 8
135lbs x 8 // BW x 8


Band Warmup
RC Work


Comments:

My pressing was solid today. Didn't know how well it'd go because of the drop in weight but I'm steadily getting stronger. Hit 255 for 5 easily. 265 was going up very smoothly. Much better than last week but just couldn't lock number 4 out. No worries. My chins were pretty nice. Very close to a PR. Shoulders were feeling a bit thrashed so didn't try anything new. Good decision there. The supersets at the end were rough. Everything was just shot. Got a killer pump going haha. Overall, very happy with the session today.

[ddegroff]

Ah looks like a solid set up.

Killer pressin bro!

[Andrew Smith]

Appreciate it man. My pressing seems to be moving more consistently than anything else.




Workout: Lower #3

Location: Home Gym

Weight: 170.2lbs


DLs (sumo, chucks)-

135lbs x 3
135lbs x 3
225lbs x 2
275lbs x 1
315lbs x 1
335lbs x 1
365lbs x 1
385lbs x 1


Squats (~70%)-

45lbs x 5
95lbs x 5
135lbs x 3
185lbs x 1
225lbs x 1
245lbs x 1
245lbs x 1
245lbs x 1
245lbs x 1



Stretching
Abs


Comments:

Took a lot of video today. I really think all the flexibility stuff I'm doing on Thursday is going to pay off. Even with just starting it, I felt much looser today. This is also attributed to having paintball practice this morning. I got much lower, and got my hips much closer to the bar. It'll take some work but I think this is going to be a good position. My DL is moving, so that's good. About time. Did a few sets of squatting at 70%. They felt good though I don't think I'm staying quite as upright as I'd like. I'll keep working on it. Overall some good stuff.

[Andrew Smith]

Lower back was still tight and sore today so I altered the workout just slightly.


Workout: Upper #1

Location: Beach House Gym

Weight: 170.2lbs


BP-

45lbs x 8
95lbs x 5
135lbs x 3
155lbs x 1
185lbs x 5 (pressing was everywhere)
195lbs x 5 (much more locked in)
205lbs x 5 (pretty solid)
215lbs x 5 (not bad at all)
225lbs x 5 (+1 reps PR)


Chins (MG)-

BW x 5 PI
BW x 5 PA
BW x 5 PI
BW x 5 PA
BW x 5 PF
BW x 5 PF


CGBP-

45lbs x 15
95lbs x 10
135lbs x 5
185lbs x 8


Band, RC



Comments:

Ahhh yes, finally hit 225 for 5. Roommate worked out with me so I was able to get an unrack. Felt pretty solid. Pressing is slightly uneven but not bad. My lower back was pretty sore so I didn't want to do any bent rowing or OH pressing. Ended up throwing in some CGBP at the end. Figured I got the biggest stuff out of the way so I didn't push it much after that. Overall I'm happy with today.

[ddegroff]

225x5, nice PR bro!

[Lifting N Tx]

Good workouts lately, and nice job on the bench PR.

[Andrew Smith]

DD- Appreciate man.

Tex- Thank ya.



So my lower back has been crazy sore today. Really messin with me. I've tried a lot of foam rolling and some band stuff. Helped a bit. Went to the gym to shoot a little ball before lifting. Wasn't working at all. Lower back felt weak, and sore. Didn't want to back squat, so I did a few sets of front squats. Also did some Dimel DLs but my back wasn't happening. After coming off such a good session yesterday, this really sucks.

[ddegroff]

I hear ya on the sore lower back. Mines dead from two days ago!

Try stretching your hip flexors and hams and see if that helps.

[Andrew Smith]

I'll give it a shot man, appreciate it.



Weekly Weigh In: 171.4lbs. Guess that philly cheesesteak helped haha.



Got my Metal Pro Briefs in today. Tried to get into them. Not going to happen, at all. There's a difference between tight and impossible to get into. I don't think I could have gotten into them with another person's help. I've still got to gain 10 more pounds. Going to send them back for a size bigger.




Workout: Upper #2

Location: Home Gym

Weight: 171.4lbs


Reverse Band BP-

45lbs x 8
95lbs x 5
135lbs x 3
185lbs x 3
225lbs x 5
235lbs x 5
245lbs x 5
255lbs x 5
265lbs x 3 (should've been 4 easy, back stayed cramped, setup poorly and banged rack last two reps)


Chins (MG, +5lbs 5x5 PR)-

BW x 5
BW +50lbs x 5 PI
BW +50lbs x 5 PI
BW +50lbs x 5 PI
BW +50lbs x 5 PI
BW +50lbs x 5 PI


3 Board-

135lbs x 10
185lbs x 8
205lbs x 9 (+1 rep PR, supposed to be 8)
225lbs x 7 (+ some rep PR)


One Arm DB Rows-

50lbs x 20/20
50lbs x 20/20


Band Work
RC Work



Comments:

Good pressing even though I didn't hit a PR on my Reverse Band. I should've hit one easily but my back cramped up and stayed cramped so I didn't set up correctly and rush everything. Ended up banging the rack twice so I didn't go for the fourth. Dumb. Chins felt good today. Actually everything felt good. Lowerback still a bit sore so I did some high rep DB Rows instead of heavy DB rows. Good stuff all the way around. Closing in on that 275BP.

[Andrew Smith]

Did a little lower work today. Took yesterday off. I've been pushing it hard lately, and I'm wrapped up in a bunch of different stuff so I decided to get a little rest in. Went in today and did just a bit of pulling. Wanted to work on some of the pointers I've been given. My hips are still rising first before everything else. Not really sure why.

[Andrew Smith]

Workout: Upper #1

Location: Beach House Gym

Weight: 171.4lbs


Bench-

45lbs x 8
95lbs x 5
135lbs x 3
155lbs x 1
185lbs x 1
195lbs x 5 (very smooth, brought last too low)
205lbs x 5 (felt great, best its looked)
215lbs x 5 (very solid set)
225lbs x 3 (felt great, very easy)
235lbs x 3 (tied PR but did it VERY easily)



Pendlay Rows (dbl oh)-

135lbs x 7
155lbs x 5
155lbs x 5
155lbs x 5
155lbs x 5
155lbs x 5


Dips-

BW x 10
BW +25lbs x 8
BW +25lbs x 8
BW +25lbs x 8


Chins-

BW x 5 (MGPA)
BW x 1
BW x 2
BW x 3
BW x 4
BW x 5
BW x 6
BW x 7
BW x 8
BW x 9
BW x 2


Band/RC Work


Comments:

Pressing was dead on today. Nice, tight setup, solid arch and good leg drive. The 235 felt very smooth. I'm very confident I could've hit 240 if not 245 for 3 tonight. Should smoke it next week. Pressing is going good, thankfully. The Pendlay Rows felt strong. Nothing special but solid. Didn't feel like OH Pressing, so I did some dips. First time in quite awhile I've done dips. They won't stay in the workout but I threw them in for today. Couldn't decide what I wanted to do as far as chins, so I did something I saw on the CF website. Basically you do 1 chin the first minute, 2 chins the second and so on and so forth. I ended up doing 47 chins in roughly 10 minutes. Doesn't seem like much but it's VERY tough as you get towards the end. Overall a great workout today.

[Andrew Smith]

Workout: Lower #1

Location: Campus Gym

Weight: 171.4lbs


DLs (sumo, chucks)-

135lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1
275lbs x 1


Squats (sumo, chucks)-

45lbs x 8
95lbs x 5
135lbs x 3
185lbs x 3
225lbs x 1
245lbs x 8 (felt pretty good, chest staying upright)
245lbs x 8 (lower back tightening up a bit, not gonna push 3rd set)


GMs (flexibility work)-

45lbs x 8
45lbs x 8


Comments:

The pulling felt pretty smooth today. I used some Japanese Oly Bar the gym had. The knurling was insanely sharp. Wasn't the funnest stuff to use. My form seemed a bit better today than normal. Don't think my hips were rising as fast. Some reps were a bit off but some felt good. The squatting felt strong today as well. My form on the first set was pretty good though I was a bit loose with my hips. The second set was decent though I didn't keep my chest open as much. Did a bit of flexibility work afterwards. Really need to loosen these hamstrings up. Overall a good session though nothing special.

[ddegroff]

Lookin' strong bro!

You could have got more on bench! You'll kill it next time.

[Lifting N Tx]

Sounds like your back is better, I'm glad to see. I'd be wearing my high socks with that bar or it'd be the shredded shins.

I know jack about PLing suits, but it seems like there is a lot of hit and miss with getting the right size, proper adjustment, and such. I forget, how far out are you from competing and what weight class?

[Andrew Smith]

DD- Thanks man. Yea I could've probably gotten more fairly easily but I like leaving a little out there just so I don't hit a wall. I'll hit 245 next week and then attempt 255 for 3 the following.

Tex- Yea the back has just been really sore as of late. Also tends to stay a bit compressed but I've been doing some traction work and bought an inversion table that seems to help. As for competing, I don't have a certain meet I'm training for at this point. I had originally said I was going to go until I could total 1100 Raw before jumping into some gear, but I tend to pull my groin fairly easily and my hips give me trouble at times so I'm going to get into some briefs for a bit of support. Right now I'm sitting at 171.4lbs. The plan is to get up to 181 and see how I look. Being a former fatty, I can't stand letting myself look to bad anymore so I'll assess everything from there. It's possible I'll go up to 190 and then cut back but who knows.

[Andrew Smith]

Workout: Upper #2

Location: Beach House Gym

Weight: 171.4lbs



CGBP-

45lbs x 20
95lbs x 15
95lbs x 15
95lbs x 15


Band Pull Aparts-

Mini x 10
Mini x 10
Mini x 10
Mini x 10
Mini x 10


Curls-

50lbs x 10
Mini x 12/12
Mini x 12/12
Mini x 12/12


Pushups-

BW x 15


RC Work



Comments:

Once again, I'm very slowly working up. Going to continue to slowly introduce some volume. Nothing special about this but I figured I'd document it.

[Andrew Smith]

Weekly Weigh In: 173.6lbs. Up 2.2lbs. Probably a bit of water weight but the chicken cheese steak is definitely doing its job.



Workout: Upper and Lower #2

Location: Home Gym

Weight: 173.6lbs



Reverse Band Bench Press-

45lbs x 8
95lbs x 5
135lbs x 3
185lbs x 1
225lbs x 5 (way too easy)
235lbs x 5 (EZ ****)
245lbs x 5 (ain't nuttin but a thang)
255lbs x 5 (not bad but I setup a bit too far forward)
265lbs x 5 (+2 reps PR)
275lbs x 1 (even easier than last time)

Squats (sumo, chucks)-

45lbs x 8
95lbs x 5
135lbs x 3
185lbs x 1
225lbs x 1
245lbs x 1
275lbs x 3 (ham/groin twinging a bit)
285lbs x 2 (still twinging)
295lbs x 1 (not bad)
305lbs x 1 (twinging a bit, parallel? felt same as depth on 285 which was)


One Arm DB Rows-

50lbs x 25/25
50lbs x 20/20
50lbs x 15/15


DLs (sumo, chucks)-

135lbs x 3
135lbs x 5
135lbs x 5


Abs, Band Traction



Comments:

AWESOME workout today. Felt great going into it. As soon as I laid on the bench, I knew I was setting a PR. 275 is not far at all. The single felt good. My pressing continues to improve. The squatting felt pretty good. Groin twinging a bit but it was alright. Most I've had on my back in awhile. Felt pretty good. Working on the new DL form. Destroyed my shins. Took pics that I'll put up later. Also did some high rep DB Rows. Overall a great session.

[Andrew Smith]

So we had a tournament this weekend. That was the reason for the mixed session. With that said...




Carolina Kartel takes 1st at the last event. We've worked incredibly hard all season and it finally paid off for us. The series we play in is the CFOA which is the third largest in the world. It usually draws, on average, 100+ teams to each event. We've been playing in the highest division for CFOA 5 man. Everybody played exceptionally well. At this last event there were only the top teams in each division, because by now, some of the lesser teams know they have no chance at winning. We ended up going 9-3 all day to take the overall win. Feels absolutely phenomenal.

[Andrew Smith]

Workout: Upper #1

Location: Beach House Gym

Weight: 173.6lbs


Bench-

45lbs x 10
95lbs x 5
135lbs x 3
155lbs x 1
185lbs x 1
205lbs x 5 (heavy)
215lbs x 5 (even heavier)
225lbs x 3 (wtf?)
225lbs x 3 (forget I'm done)


Pendlay Rows-

135lbs x 8
135lbs x 8


Chins (MG)-

BW x 8 (PA)
BW x 8 (PI)


Comments:

Was the absolute suck today. My left arm felt like it wanted to give out the whole time. Everything felt heavy. I should've just taken the day off. I never feel all that good the day after a tournament. Staying out there all that extra time didn't help any at all either. My weight is down from all the heat and running. Even with a full meal, >20oz gatorade and a glass of milk in my stomach, I still only weighed a pound over my weigh in last week. Overall just crap, but oh well.

[Andrew Smith]

Workout: Lower #1

Location: Campus Gym

Weight: 173.6lbs


Squats (sumo, chucks)-

45lbs x 5
95lbs x 5
135lbs x 5
185lbs x 1
225lbs x 1
255lbs x 5 (gotta keep hips tight)
255lbs x 5 (better)
255lbs x 5 (need to sit back more)
255lbs x 5 (much better set, set stance a bit wider)
255lbs x 5 (not quite as good but still very nice)


Dimel DLs (from btm pin, 3" below btm knee, sumo, chucks)-

135lbs x 8 (DBL OH)
185lbs x 8 (DBL OH)
225lbs x 5 (DBL OH)
275lbs x 5 (mixed)
315lbs x 5 (mixed)
365lbs x 1 (DL grip)
365lbs x 1 (DL grip)


Abs


Comments:

Fairly solid session. My weight is definitely down. I've got to work on that. It was to be expected after the weekend but still surprises me at times. Fully expected another sub par performance but was determined to work through it. The squatting went pretty well. My stance was a bit closer on the first sets so I went ahead and kicked it out a notch. Felt much better and let me sit back more. Body didn't feel like pulling from the ground so I did some stuff from the rack. All the sets, except for the last two, were Dimel DLs. The last were just rack pulls. I was able to squeeze the bar off the rack pretty good. Kept my hips from shifting much. Overall a fairly decent work considering the long weekend and lack of sleep lately.

[Matt]

Re: Getting into briefs

A trick I use is setting the safety pins just over waist high in the rack. [If your briefs are double ply, Metal Pro are] fold just inside the side seam at the top over the pin, hold it down hard and let yourself hang into them. Do this on each side, then kinda lunge from side to side to work them up. Reach up into the leg and pull your skin down (this will not feel nice, but it works). Then hang and repeat until they are all the way seated. Be wary though, if there are sharp edges on the pins, they will tear the suit by the waist.

I'll try and get some pictures, as describing is kinda hard to do.

My Metal Ace briefs took almost 30 minutes to get on the first time I put them on. Now it takes me about 5.

I got my first squat suit when I weighed 198 and returned it for the next bigger size. A little over a year later I bought one the same size as the original, except I now weighed 220.

Welcome to the darkside. :cool: :cool:

[Andrew Smith]

I can feel the power of the darkside already. It, it, it feels...good. Haha appreciate the tips. The 36s definitely weren't going to happen regardless. I couldn't get them up to the bottom of my ass. Even getting them that far took 15 minutes. The 38s possibly could've come up if I had some help but after 20+ minutes of trying to get in them I decided that it wasn't happening. I've still got to put on another 10lbs at least. I'm going to go with the 40s for now. They'll be too big I'm sure but I've got some size left to put on and since I train by myself, there's no need to try and go with something super tight.

[Andrew Smith]

Weekly Weigh In: 173lbs. Fully expected a bit of a weight drop.




Workout: Upper #2

Location: Home

Weight: 173lbs



Reverse Band BP-

45lbs x 10
95lbs x 10
135lbs x 5
185lbs x 3 (keep head on bench)
225lbs x 1 (felt good)
245lbs x 1 (some good triples coming)
255lbs x 3
265lbs x 3
275lbs x 3 (+2 rep PR)


Chins (MG)-

BW x 5 PI
BW +45lbs x 5 PI
BW +55lbs x 4 PI
BW +65lbs x 3 PI
BW +75lbs x 2 PI
BW +90lbs x .75 PI (not taking enough rest at all)


Strict BB OH Press-

45lbs x 10
65lbs x 8
95lbs x 8


Yates Rows-

45lbs x 10
135lbs x 10
155lbs x 10


Band, RC Work



Comments:

Rushed the entire workout. I've been rushed the entire day today. Got held up at work so I had to try and shove the workout into a small amount of time. Still ended up hitting a 2 rep PR on my Reverse Band Benching. The reps felt very smooth as well. I'm starting to nip at the heels of a 315lbs Reverse Band BP. Still a ways off but I'm getting there. The chins felt good. I should've had the BW +90lbs but I simply wasn't taking enough time. Tried to throw in a couple of quick sets of OH Press and Rows right before I left. Wish I had had more time. Still a good workout for me.

[Andrew Smith]

Workout: Lower #2

Location: Home Gym

Weight: 173lbs



DLs (sumo, chucks)-

135lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
275lbs x 1 (ass shifting slightly, but not near as much)
315lbs x 1 (still shifting hips but not much)
315lbs x 1 (seem to be keeping the hips much more still)
315lbs x 1 (tad slow)
135lbs +50lbs belt squat x 5 (just for fun)


Rack Squats (pin set a bit above belly button)-

135lbs x 8
225lbs x 6
225lbs x 5
275lbs x 5
315lbs x 5


Conv RDLs-

135lbs x 10
135lbs x 10
135lbs x 10


Belt Squats
Abs
Band Work



Comments:

Nothing particularly spectacular about the session but it was solid nonetheless. I've made the decision to not pull too heavy until I can fix this pulling problem I've developed. If I don't put some focus on it at some point, it's just going to keep getting worse. I'll probably have a lot of sessions where I pull weights that are a good bit less than my max. I'll probably rely on some heavy rack pulls and RDLs to keep my lower back and hammys up to par. Didn't feel like squatting to depth today so I did some rack squats. Found it a bit hard to get into position so some of the sets were pretty awkward. Didn't go at it too hard. This session surprisingly hit my hamstrings pretty hard.

[Lifting N Tx]

Andrew, you have pretty detailed notes on your DL form. Lifting by yourself, how sure are you of how on/off your form is? I have a rough idea, but not a great deal of certainty.

As for the rack pulls, how does the height that you're doing them from compare to where your sticking point is at?

[Andrew Smith]

Tex- I video a lot of my sets, so I go back and review my videos to see how it is. I really don't have a sticking point though I guess you could say it was the floor. If I get it moving it's coming up.




Had to workout earlier today.



Workout: Upper #1

Location: Beach House Gym

Weight: 173lbs



Bench-

45lbs x 10
95lbs x 5
135lbs x 3
155lbs x 1
185lbs x 1
205lbs x 5 (pretty decent, smooth)
215lbs x 5 (sloppy)
225lbs x 3 (felt good)
235lbs x 3 (not bad, 2nd rep the best, lost arch)
245lbs x 2 (+1 Rep PR, got the same weak feeling in my left elbow/bicep area)


Chins (MG)-

BW x 10 PA
BW +25lbs x 5 PA
BW +25lbs x 6 PI
BW +25lbs x 8 PI
BW x 10 PA


Strict BB OH Press-

45lbs x 10
65lbs x 8
95lbs x 8
105lbs x 8


Yates Rows-

135lbs x 10
135lbs x 10
155lbs x 5
155lbs x 5


Band, RC Work


Comments:

Pretty decent pressing. Still getting this odd, weak feeling in my left arm while pressing. Only gets to me right when the bar reaches my chest. I'll try and beef up my upper back and see how it goes. OH pressing felt decent. The chins felt pretty good as well. Overall, nothing too special but solid all the way around.

[Andrew Smith]

Workout: Lower #1

Location: Campus Gym

Weight: 173lbs


Rack Pulls (sumo, btm pin, 3-4" below knee cap)-

45lbs x 8
135lbs x 5
225lbs x 5
275lbs x 5
315lbs x 5
365lbs x 3 (+2 rep PR)
385lbs x 3 (+10lbs and 2 rep PR)


Squats-

45lbs x 8
95lbs x 5
135lbs x 5
185lbs x 5
225lbs x 5
245lbs x 5


Abs



Comments:

Somewhat short, but very good workout for me. Hammered the rack pulls. I think I'm good for at least 405 at that height and on that rack. I bang the crap out of my knees, so as long as I can clear them, I'm good. Tried to hold an arch as good as possible. Did a pretty good job at it. Got quite a few looks haha. Had the biggest guy in there come over and barely pick it up and then talk about how damn heavy it was. I wanted to tell him that if he ever pulled he'd kill me, but oh well haha. Squatting was feeling pretty good. Lower back tweaked a bit on the last set so I bailed and didn't push it any farther. Overall a solid session today.

[ddegroff]

Sick pulls man!

Solid session forsure bro!

[Andrew Smith]

Appreciate DD.



Weekly Weigh In: 172.6lbs. Down again. Actually expected to increase a bit. Thought I had eaten a good bit more than this.



Workout: Upper #2

Location: Home Gym

Weight: 172.6lbs



Reverse Band Bench-

45lbs x 10
95lbs x 5
135lbs x 5
185lbs x 3 (very smooth)
225lbs x 1 (nice rep)
245lbs x 1 (everything good but the unrack)
255lbs x 1 (very smooth)
275lbs x 1 (smoked this rep)
295lbs x 1 (+10lbs PR!)
305lbs x miss (missed at the top, hips get loose from the unrack)



One Arm DB Rows-

50lbs x 10/10
50lbs x 10/10
100lbs x 8/8 (+3/+3)
100lbs x 8/8 (+3/+3)
50lbs x 25/25



Pin Press (on chest)-

135lbs x 8
155lbs x 8
50lbs x 25/25 (DB PRESS)


Pull Aparts-

#2 x 10
#2 closer x 10


Band Work
RC Work


Comments:

Very strong session today for me. It was my sis' birthday, and we went out to eat, so I almost didn't workout. I was going to take the day off, but when we got home, I decided I wanted to lift. Decided during my warmups that I wanted to hit a single instead of triples. With the way 295 felt, there's no doubt I would've hit 285 for 3 today. 305 was pretty dag on close, but unracking it takes so much out of me and leaves me in such a bad position. I had to try and muscle it instead of using any decent form. With an unrack, I would've smoked it. The DB Rows went quite well. Hit a solid PR. By the time I got to the Pin Presses and Pull Aparts, I was shot. Overall a great session.



Got my briefs in as well. Ended up having to get a size 40. Stupid wide hips. I can still barely get them on, but I think they'll be good. Looking forward to squatting in them.

[ddegroff]

Weekly Weigh In: 172.6lbs. Down again. Actually expected to increase a bit. Thought I had eaten a good bit more than this.

Haha, had the same revalation yesterday. First time ever for bulking. It's usually wow guess I ate too much.

[Andrew Smith]

Haha I had thought I was going to make a jump. I really focused on eating more. Guess I'll just have to keep pounding away.




Workout: Lower #2

Location: Home Gym

Weight: 172.6lbs


Squats (sumo)-

45lbs x 5
95lbs x 5
135lbs x 3
185lbs x 1
*Add Metal Briefs*
225lbs x 1 (couldn't get to depth)
245lbs x 1 (got to depth but only by rolling hips under)
265lbs x 1 (right at depth, better arch, DEAR GOD THE PAIN)
275lbs x 1 (harder arch, more sitback, couldn't hit depth, pain is intense)
225lbs x 1 (no briefs)


Close Stance GMs-

135lbs x 8
135lbs x 8
135lbs x 8


Abs



Comments:

WOW. That's all I can say. Finally got my size 40 briefs in and got into them. They cut the crap out of my legs. Felt like I had a tourniquet wrapped around them. Freakin crazy. I couldn't hit depth for crap if I fought the briefs. They also wanted to push my hips under. I stopped after 275. Felt like something was pulling in my right leg, and the pain was gettin crazy anytime I approached depth. I also had a pounding headache that wasn't helping out any. I'll take things slowly with the briefs. It'll be interesting to see how things go.

[Matt]

Make sure they are fully seated up in your crotch, or they will pull your knees in. You ought to try the Ace briefs, they are SICK! :D

[Andrew Smith]

Haha shit man. If I can't hit depth in the Pro, I sure as hell ain't gonna hit depth in the Ace. I can only imagine how crazy those things are.

[Andrew Smith]

Workout: Upper #1

Location: Beach House Gym

Weight: 172.6lbs


Bench-

45lbs x 12
95lbs x 5
135lbs x 3
155lbs x 1
185lbs x 1
205lbs x 1
225lbs x 1 (felt very smooth)
245lbs x 1 (nice pressing)
265lbs x 1 (+10lbs PR)


Chins (MG)-

BW x 15 PA
BW x 12 PA
BW x 9 PA
BW +25lbs x 5 PI
BW +25lbs x 5 PA
BW +25lbs x 5 PA
BW x 12 PA


CGBP-

135lbs x 10
155lbs x 8
185lbs x 6


Pull Aparts-

Mini x 10
Mini x 10
Mini x 10


One Arm Band Rows-

Mini x 10/10
Mini x 10/10
Mini x 10/10


Band Work
RC Work


Comments:

Ahhhh. My bench is definitely there. Right now, if I can get it moving, it's going up. The Reverse Band BP has definitely helped out with my raw benching. I thought about attempting 275 but I'll wait for a bit on that. My goal is 295 by Jan 1st. I think I have a legit shot at it. Pretty stoked about the pressing today. My back has been killing me lately. Dad said it is a possible disc problem. I'm going to quit pulling for a bit, at least anything other than light speed work. I'll alter my session quite a bit tomorrow as well. Because of it, I didn't feel like doing any DB rows today. Threw in some extra sets of chins. Overall a solid workout for me, and I have high hopes for my pressing.

[Matt]

nice benching, keep it up

[Andrew Smith]

I appreciate it Matt.




Weekly Weigh In: 171.8lbs. Down weight again. Not surprised. Had a flag football game last night so I figured it would flush a good bit of water weight out of me.




Workout: Upper #2

Location: Home Gym

Weight: 171.8lbs


Reverse Band BP-

45lbs x 10
95lbs x 8
135lbs x 5
185lbs x 3 (extremely fast)
225lbs x 1 (very good all the way through)
245lbs x 1 (very smooth)
265lbs x 1 (everything felt great, even the unrack)
285lbs x 1 (simple enough, left bicep felt a bit weak)
305lbs x rack (sooooo close, brought down a bit too slow, ass up a bit)


BB Shrugs-

135lbs x 20
135lbs x 20


Chest Supported Band Rows-

#2 x 10
Two #2s x 10


Single Bar Dips-

BW x 10
BW x 10
BW x 10


Chins (MG)-

BW x 10 (PA)
BW x 10 (PI)
BW x 10 (PA)


Band, RC Work



Comments:

AHHHH so friggin close. Setup was tight. Brought down a bit too slow. Couldn't lock it out the last 1-2 inches. Was able to rack it but couldn't fully complete it. Man I can smell 315 from here. A 275BP is definitely in my hands. I've got the triceps to lock it out for sure. As long as I can stay tight and get some drive I'll smoke it. Everything else was light accessory stuff. No session tomorrow. Gonna let the back heal up some more. Overall a great session.

[ddegroff]

I'm sure you'll hit 305 next time bro!

Solid workout.

[Andrew Smith]

DD- Appreciate it man. I'll smoke it soon enough.


Skipped classes today to go fishing with my dad, uncle and grandpa. First time we've had a chance to do anything together. It was fun. Was pretty tired and couldn't lift until late so I did some DE work.



Workout: Upper #1

Location: Beach House Gym

Weight: 171.8lbs


DE Bench-

45lbs x 8
95lbs x 5
135lbs x 3
185lbs x 3 (pretty decent first set)
185lbs x 3 (tight setup)
185lbs x 3 (fairly decent speed)
185lbs x 3 (poor setup)
185lbs x 3 (much better arch)
185lbs x 3 (nice set)


Chins (MG)-

BW x 8 (PA)
BW x 8 (PA)
BW x 8 (PA)
BW x 8 (PA)
BW x 8 (PA)
BW x 8 (PA)


One Arm Band Rows-

Mini x 10/10
Mini x 10/10
Mini x 10/10


Band,RC Work


Comments:

Not anything particularly special about this session. I was pretty tired and didn't feel like trying any heavy stuff. The sets at 185 were fairly good. My speed was decent at that weight, though it could be much better. Setup was fairly solid though my back was bothering me at times. As far as my back, it has been feeling much better as of late. I'll do some light stuff tomorrow. Didn't want to do DB Rows so I settled with a 6x8 of chins. Overall fairly solid.

[ddegroff]

6x8 chins aint shabby, nice DE work.

Reel fishing or fly fishing?

[Andrew Smith]

Appreciate it. We just did some Spot fishing out in the channel.




Workout: Lower #1

Location: Campus Gym

Weight: 171.8lbs



Rack Pulls (sumo, btm pin, 3-4" below knee cap)-

45lbs x 15
95lbs x 15
135lbs x 12
135lbs x 12
185lbs x 10


Belt Squats (super wide stance)-

BW x 10
BW +25lbs x 8
BW +45lbs x 8
BW +70lbs x 8
BW +90lbs x 8


Zercher Lunges-

45lbs x 5/5
95lbs x 5/5


Abs



Comments:

Taking it very easy today. Wanted to see how my back felt. So far so good, though tomorrow will be the real test. I'll probably incorporate a lot of high rep stuff for my lower back. I've read a couple of things that have talked about how lower back endurance goes a long ways in curbing injury. We'll see if it works. I'll probably have a normal, or at least more normal workout on Saturday as long as I feel fine.

[Andrew Smith]

Just did a small workout to get the blood flowing while I was grilling some steaks.



Workout: Upper #2

Location: Beach House Gym

Weight: 171.8lbs


CGBP-

45lbs x 20
95lbs x 15
115lbs x 12
115lbs x 12
115lbs x 12


Band Pull Aparts-

Mini x 10
Mini x 10
Mini x 10
Mini x 10
Mini x 10


Chins-

BW x 8 palms facing
BW x 8 palms facing

[Andrew Smith]

Weekly Weigh In: 172.2lbs. Weight going in the right direction again.



Workout: Upper #3

Location: Hometown Gym

Weight: 172.2lbs


Flat DB Press-

30s x 15/15
40s x 10/10
50s x 5/5
80s x 10/10 (+5 reps/+5 reps)
80s x 10/10 (+5 reps/+5 reps)
80s x 10/10 (+5 reps/+5 reps)


Chins (MG)-

BW x 10 (PI)
BW +25lbs x 5 (PI)
BW +45lbs x 3 (PI)
BW +55lbs x 1 (PI)
BW +70lbs x 1 (PI)
BW +80lbs x 1 (PI)
BW +90lbs x 1 (PI)


BB Decline-

45lbs x 10
95lbs x 10
135lbs x 5
155lbs x 5
185lbs x 5
205lbs x 5
225lbs x 4 +1 slight assisted


45 Degree Chest Supported Row-

45lbs x 10
70lbs x 10
90lbs x 5
100lbs x 5
110lbs x 5
90lbs x 10


RC Work


Comments:

It was a bit chilly so I decided to go into town and workout at the local gym. The DBs only went to 80lbs so I decided to hit some higher reps. I'm obviously a lot stronger than the last time I was there. The declines felt like such an odd movement to me. I've never done them. My left arm was feeling a bit weak but I still did some decent work. Got a lot of good work in today. Good session for me.

[Andrew Smith]

Workout: Lower #2

Location: Home Gym

Weight: 172.2lbs



DE DLs (sumo, chucks)-

135lbs x 5
135lbs x 3
*Add Briefs*
135lbs x 2
185lbs x 1
185lbs x 1
185lbs x 1
185lbs x 1


Squats (sumo, chucks, briefs)-

45lbs x 10
135lbs x 5
185lbs x 5
225lbs x 5
245lbs x 1
275lbs x 1
295lbs x 1
315lbs x 1


Conv Rack Pulls (at knee cap)-

135lbs x 15
185lbs x 12
225lbs x 10


Ab Work


Comments:

Ahhh, I feel like a real lifter again. The weights weren't heavy today but at least it wasn't stupid hamstring curls and leg extensions. Decided to do some light pulling and see how it affected my back. The briefs made it EXTREMELY difficult to get to the bar. My hips were tucking under a fair amount but it wasn't too bad. I'll keep working on the flexibility and pulling form. The squatting felt much, much better this time. It's only the second time I've been in these briefs, so I didn't know what to expect. Everything felt like, though the unracking was a bit heavy. Still not sure I'm not having some disc issues so I didn't push it past the 315, even though it was very easy. Did some high rep lower back work. Back is feeling pretty good right now. Overall I'm happy with this session.

[Andrew Smith]

Workout: Upper #1

Location: Beach House Gym

Weight: 172.2lbs



CGBP-

45lbs x 20
95lbs x 10
135lbs x 3
155lbs x 3
185lbs x 1
205lbs x 1
225lbs x 1
245lbs x 1 (+10lbs PR)
255lbs x 1 (+20lbs PR)



Chins (MG)-

BW x 5 PA
BW +25lbs x 5 PA
BW +25lbs x 5 PA
BW +25lbs x 5 PA
BW x 5 PA


Band Rows-

Mini x 10/10
Mini x 10/10
Mini x 10/10


RC work



Comments:

Some pretty good benching for me today. Haven't gone for a new max on my CG in awhile. The two PRs were slow to the chest but fast coming off. My left shoulder and tricep got extremely tight the closer the bar got to my chest, but I was able to keep from falling out of the groove. Some pretty good pressing. Hit some pretty good numbers. The chins and rows weren't anything special.

[Andrew Smith]

Had two big exams this morning. My mind is gone.



Workout: Lower #1

Location: Campus Gym

Weight: 172.2lbs


Box Squats (parallel, superwide stance, focus on speed)-

45lbs x 6
95lbs x 5
135lbs x 3
185lbs x 2 (pretty decent, gotta maintain arch)
185lbs x 2 (better speed)
185lbs x 2 (form is looking pretty solid)
185lbs x 2 (gotta hold arch but pretty good)
225lbs x 1 (easy)
245lbs x 1 (very simple but the unrack felt crappy)
275lbs x 1 (pretty simple, unrack a bit better, shoulder hurting)


Rack Pulls (sumo, btm pin, 3-4" below knee)-

45lbs x 8
135lbs x 5
185lbs x 5
225lbs x 3
275lbs x 1
315lbs x 1
315lbs x 1


Ab Work



Comments:

Pretty good work today. The speed off the box was fairly decent. The super wide stance kinda killed my ability to generate too much speed. I need to work on maintaining my arch on the box. I was pretty good right up until the last inch or two. Didn't want to work up to anything too heavy. The 275 was pretty simply. The rack pulls weren't all that difficult today. Didn't want to go heavy on much of anything. Overall a solid workout. Pretty good speed on all my lifts.

[ddegroff]

I love the quick workout while grilling steaks. The perfect reason to have a home gym! Cook the post workout meal while working out, lol.

Lookin' good bro. Hows the extra "light days" working out for you?

[Andrew Smith]

The light days are going fairly decent. They aren't done on a constant basis, more of a by feel type thing.




Got into my briefs today to do a little speed work. Just trying to get as much work in them as possible.



Workout: Lower #1

Location: Beach House Gym

Weight: 172.6lbs


DE DLs (sumo, chucks, briefs)-

135lbs x 5
135lbs x 5
185lbs x 1
185lbs x 1
185lbs x 1
185lbs x 1
205lbs x 1
205lbs x 1
205lbs x 1
205lbs x 1
205lbs x 1
205lbs x 1


Abs


Comments:

Was originally planning on going up to the school gym to do a little squatting but decided not to. Planning on squatting pretty heavy on Saturday. Got a lot of work in the briefs today. Felt pretty good. Gotta work on my flexibility a bit more though. Still have a bit of trouble holding my arch at the bottom. Seems like I'm on my toes a bit as well. Overall some decent pulling with some pretty good speed.

[Andrew Smith]

Weekly Weigh: ~173lbs. Scale did that thing where it jumps around and never gives me two readings that are the same.



Workout: Upper #2

Location: Hometown Gym

Weight: ~173lbs



Decline BP-

45lbs x 12
95lbs x 8
135lbs x 5
155lbs x 3
185lbs x 1
205lbs x 1
225lbs x 1 (fast, just can't find groove)
245lbs x 1 (brought extremely low)
255lbs x 1 (having no leg drive sucks)


45 Degree Chest Supported T-Bar-

45lbs x 10
70lbs x 8
90lbs x 5
100lbs x 5
110lbs x 5
115lbs x 5 (+5lbs)


Flat DB Press-

50s x 10/10 (key press)
80s x 14/14 (+2/+2)
50s x 15/15 (key press)


Kroc Rows-

80s x 25/25


Chins (MG) SS DB Shrugs-

BW x 8 // 80s x 10/10
BW x 8 // 80s x 10/10



Comments:

Decent pressing today. Only the second time I've ever done decline. It still feels weird and I have no idea where to press to. No leg drive sucks as well. I could've hit more, but I was the only one in the gym and didn't feel like decapitating myself. The rowing went well today. Felt pretty strong. Obviously the DBs only go up to 80lbs, so I had to rep out on a lot of stuff. The Key Presses were crazy. I thought they were going to make my chest cramp. I'll add them in for awhile and see how things go. Overall a good session for me. Time to SFW tomorrow though.

[Andrew Smith]

Got into the briefs today for some heavy work. It's cold in the garage.



Workout: Lower #2

Location: Home Gym

Weight: ~173lbs


Box Squats (right at parallel, box and two mats)-

45lbs x 5
95lbs x 4
135lbs x 3
185lbs x 1
225lbs x 1

*Add Briefs*

245lbs x 1 (hips shot under to get to box, not good at all)
265lbs x 1 (not to box)
285lbs x 1 (not to box)


Sumo Squats (briefs)-

305lbs x 1 (didn't stay upright, GM at end)
325lbs x 1 (actually wasn't too bad, tad high)
345lbs x 1 (poor unrack)
365lbs x 1 (+10lbs PR, hips pulled under right at end, right at/borderline parallel)


Conv Rack Pulls (2nd pin, at knee cap)-

135lbs x 12
185lbs x 10
225lbs x 10


Conv Dimel DLs-

225lbs x 12


Abs


Comments:

Heck yea. Set a new PR. It was right at parallel. Could be a touch high but I've seen higher get 3 whites so whateva. Stayed more upright on the last two sets. Felt pretty strong. I'm getting a poor unrack because of my cage setup, so I'm going to alter that this week. I spend a lot of energy getting the bar out. I'm getting some pretty good pop out of the briefs at the bottom but it fades fairly fast at the end. With a couple of more sessions in the briefs, 405 should be mine. I'm very happy with the PR considering I haven't been able to do a lot of heavy work for the last month/month and a half. Did my high rep lower back work and get out. Overall a great session.

[Andrew Smith]

Felt pretty beat up today.


Workout: Upper #1

Location: Beach House Gym

Weight: ~173lbs



DE Bench-

45lbs x 15
95lbs x 5
135lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3



Chins (MGPA)-

BW x 10
BW x 15
BW x 10


CGBP-

135lbs x 12



One Arm Band Rows-

Mini x 10/10
Mini x 10/10
Mini x 10/10


DB Shrugs-

50lbs x 10/10



Comments:

Joints started aching pretty badly. RC was acting up as well. The heavy squatting tends to do a number on my shoulders. Didn't have any spotter so I didn't attempt anything heavy, though I'm sure it wouldn't have turned out good anyway. Speed wasn't really there today. Pretty much just hurt. Overall not a good session for me.
__________________

[Andrew Smith]

Workout: Lower #1

Location: Campus Gym

Weight: ~173lbs



DE DLs (sumo, chucks)-

135lbs x 5
135lbs x 5
185lbs x 1
185lbs x 1
185lbs x 1
185lbs x 1
205lbs x 1
205lbs x 1
205lbs x 1
205lbs x 1
225lbs x 1
225lbs x 1
225lbs x 1
225lbs x 1


Conventional Zercher Squats-

45lbs x 10
95lbs x 8
135lbs x 6
155lbs x 6
185lbs x 3
205lbs x 3
225lbs x 3


Hyper Extensions-

BW x 20
25lbs x 15
25lbs x 15


Abs


Comments:

Pretty good DE session today. Speed wasn't absurdly fast but it was alright. I was getting a weak feeling about knee level. Caused my left leg to jerk a bit on several of the sets. Not sure what it was. My pulling felt pretty smooth other than that. Some sets were slow and some were pretty fast. Gonna keep working on my flexibility and holding an arch. We'll see what happens down the road. Been awhile since I've done any heavish Zerchers. The close stance destroyed my quads. Ended up with some high rep lower back work. Overall a solid session.

[Andrew Smith]

Workout: Lower #2

Location: Home Gym

Weight: ~173lbs


Squat-

45lbs x 10 off box
95lbs x 5 off box
135lbs x 3 off box
185lbs x 1 off box
225lbs x 1 off box
245lbs x 1 (very easy)
*Add Briefs*
275lbs x 1 (no depth)
295lbs x 1 (much closer)
315lbs x 1 (more worried about pain in shoulders)
335lbs x 1 (very smooth)
375lbs x 1 (+10lbs PR)
385lbs x 1 (+20lbs PR, the walkout was terrible, luckily I didn't hurt anything)


Sumo Rack Pulls (2nd pin, btm of knee cap)-

135lbs x 15
185lbs x 10
225lbs x 5
275lbs x 5
315lbs x 5


Abs



Comments:

Damn good workout tonight. It was COLD. Ended up getting quite a few sets in. My shoulders are hurting pretty badly. Hands started shaking once I got the briefs on. I'm going to have to take next week off from the briefs and squatting. Gotta let these shoulders rest. I smoked 375. The walkout was somewhat tough but I nailed it pretty easily. 385 on the other hand was tough. The walkout was terrible. A lot of wobble getting into position. I'm lucky I didn't hurt myself. Once I was setup I felt a lot better. Hit depth and came out fairly quickly. It was a decent grinder about 6" out. Not too bad but a bit of a struggle. Pretty happy with everything except walking it out. The rack pulls were pretty decent. Got two higher rep sets in and then added a bit of weight. Overall some good stuff today.

[Andrew Smith]

Workout: Upper #1

Location: Beach House Gym

Weight: ~173lbs



CGBP-

45lbs x 12
95lbs x 8
135lbs x 3
155lbs x 3
185lbs x 3
195lbs x 3
205lbs x 3
215lbs x 3


Chins (MG)-

BW x 10
BW x 10


Yates Rows-

135lbs x 12
135lbs x 12
135lbs x 12


One Arm Band Row-

Mini x 10/10
Mini x 10/10
Mini x 10/10


Bench-

135lbs x 15
135lbs x 15



Comments:

Fairly decent. My pressing strength has actually gone down over the last several weeks. I'm feeling pretty weak as the bar approaches my chest. Not quite sure what's going on. More than likely something to do with my RC. Nothing special but a decent session.