My End Justifies My Means

[HomeYield]

Hello all,

My name is Will Kuenzel. I'm a skinny kid, turned athlete, turned collegiate pole vaulter, turned bodybuilder, turned powerlifter. I'm currently training for the APF Summer Heat 3 in Rock Hill, SC on September 8th. I'm looking to total elite in the 220lbs weight class.

My stats:
height: ~5'10"
weight: ~230lbs
bodyfat percentage: halfway to fat

My meet openers and attempts in less than 2 weeks will be:
Squat:
1st: 625
2nd: 675
3rd: 725
Bench:
1st: 455
2nd: 490
3rd: 525
Deadlift:
1st: 565
2nd: 605
3rd: 625

On the perfect day (as if such a thing were possible), going 9-4-9, I'll total 1875. Lets keep our fingers crossed.

As it stands, my openers will put 225lbs on my current best total.

[Matt]

good shit...

[Kyle]

nice lifts bro.. and especially at that bodyweight.

Kyle

[Isaac Wilkins]

He's just doing powerlifting as a break from bodybuilding. We all know his tricks.

[Lifting N Tx]

Jeeminy, Will, that's some good stuff. I'm not a power lifter and don't know how much help I can be to someone that strong.

I will, however, plan on checking in from time to time to see what you're up to.

[Andrew Smith]

Halfway to fat, you POS. Saw the vid. You're looking leaner than last month. Of course you're still white.

[ddegroff]

Those are some impressive opener's.

Are you still lifting heavy leading up to the comp? Or are you doing some active rest?

[HomeYield]

Matt: Hopefully things can only get better. Thanks for stopping in.

Kyle: Thanks! I'll feel a bit better once I'm officially elite. Until then it's just like doing from shit to suck. I'm getting stronger but I'm not strong... yet.

Isaac: LMAO! You do 2 bodybuilding shows and tell me if you don't need some time off too. :p

LNTx: Every available eye can sometimes see things others don't. I'm always open to any constructive ;) criticism and can generally explain, within reason, everything I do, but if something comes up, feel free to ask or question. It's always a learning process for us all.

Andrew: I didn't say I was fat but just that I was on my way there. I'll always be white. There is absolutely no way for me to ever get around that. Even sprayed and oiled, I'll still be pale white.


Since I'm almost a week out from my competition, I'm not doing shit. I did some bodyweight crap today. I borrowed a jungle gym from work and just did some pushups and pullups. I did some ab exercises with it as well. Got in a little bit of GPP this morning when I walked the dog but that was just about it. Just resting up and taken it easy.

[HomeYield]

Those are some impressive opener's.

Are you still lifting heavy leading up to the comp? Or are you doing some active rest?
It's pretty much active rest from here out. I'll do some light work tomorrow and possibly the next but it'll only be about 60-70% for a single or 2. My next 2 scheduled workouts would be my DE days anyway. Next week will be even less. I'll do some form work but it'll mostly just be time spent working on my set up of the lifts. That's the most important thing for me. If I'm not set up properly, the lift will fail.

[HomeYield]

I tried uploading my windshield wipers up to strengthmill video site but had some crap errors. I'll try to put more up but until then I do video an exercise or 2 when I can. Especially the one's where I'm showing off. :D

You can find my videos here if anybody is interested. It helps to in keeping me humble and honest. Can't lie if the video doesn't prove it.
http://www.youtube.com/user/HomeYield

[Andrew Smith]

Yo, whitey, where exactly is the meet? I'm going to have to mapquest my way there.

[HomeYield]

Yo, whitey, where exactly is the meet? I'm going to have to mapquest my way there.
American Legion Hall, Post 34
199 S. Cherry Road
Rock Hill, SC 29732

[Matt]

Those windshield wipers are sick. I had to eat a sandwich after watching that... :p

[HomeYield]

LOL, I had 2! Didn't get anything done today. I meant to do some lifting, albeit very minimal. Walked/jogged the dog this morning for about 30 minutes. That was all I got accomplished. The in-laws are coming into town this weekend so I got a lot of shit to do before they get here. So probably no workout tomorrow or Saturday either. Eh, I could use the rest in all honesty though.

[HomeYield]

9/4/07
DE/deload:
Been almost a week since my last workout. Nothing wrong with that though as I could do with the rest.

bench:
barx2, 95x2, 135x2, 135+DmMx2, 185+DmMx1

squat:
135x3, 225x3,
in briefs: 315x1 x3sets

That was all. Still pretty much resting. Tomorrow, I'll do a little bit as far as getting set up to do my benching and some very light deads just for fun and to pump the CNS a little. Just a little.

Thursday, depending on where my weight sits, I may have to do a depletion workout. Lets hope not.

[ddegroff]

Man depletion's such that's forsure.

When's the weigh in?

[HomeYield]

Man depletion's such that's forsure. LOL, you lost me in that?


When's the weigh in?Friday morning, 10am. Then I have 24 hours to gain as much weight back as I can.

[ddegroff]

LOL, I was just pointing out that deplention workouts suck. So hopefully you'll be good. GL with the weigh in, hows the weight lookin' today?

[Justin M]

Good luck this weekend man

[Kyle]

Good luck at the meet.

Kyle

[HomeYield]

Thanks, guys! Weight today is right now 220lbs. I'm down from 232 about Tuesday night. 12lbs in 2 days. Not bad. Lets hope the replenishment goes as easy and is more fun. Luckily enough, I didn't have to do anything crazy. No depletion workouts, no sauna, no spitting in a cup. I'm feeling physically good (or as decent as can be expected) but mentally I'm exhausted.

Thanks for the support again guys! I'll check in with the results as soon as I can.

[Matt]

So how'd ya do?

[HomeYield]

It all didn't go as well as I'd hoped. After a few days of dieting and water reduction I weighed in at a measly 216 and never got much of my weight back. I don't know that I ever really got much above 225.

Essentially I bombed out on the squat. I opened with 625 but everything was just feeling heavy and I nearly got pinned in the warm up with 545. On my third attempt at 625, I'd hit depth, got it up but lost control backwards just as I was getting the rack command. They were kind enough to let me continue with the meet but nothing else would count.
I got my opener on the bench with 455. Easy. My next attempt was 490. I got it but it hitched. My last attempt I tried 500. It stalled just off the bottom when I flared my elbows out and pushed the bar up over my face. That doesn't work in the Metal shirts.

The deadlifts went a little better. 565 flew up. So did 605. 625 came up fast but my grip gave out just at lock out. If I could have held onto it just a second longer, I would have had it. By the end of the day though I was just tired.

Notes of things to work on:
-get stronger
-more volume work on spreading the knees for the squat
-more volume work in the bench shirt to focus on form
-grip work (possibly hook grip)
-get stronger

After my disappointing performance this weekend I've committed to doing the November meet in Columbia, SC. It's another APF full power meet. There I plan on doing 550 as my opener in the squat. Everything else I'll keep the same. A 455 bench opener along with a 565 deadlift opener. I might raise the deadlift but we'll see.

To quote the good Wile E. Coyote, "Back to the ole drawing board."

[HomeYield]

A few pics from the meet.

One from the squat, another before the bench and last one I believe is the completed 605 deadlift.

I believe the squat picture is the last attempt. Like I mentioned earlier, I got depth and got it up but lost control back at the top. So frustrating but mistakes are only the ones we don't learn from.

The bench I like just because that's big Karl Tillman in front helping me out and Isaac getting ready to give me a lift off. Both Karl and Barry from SCB were a big help to me. Along with those guys, Isaac, Andrew, Conor, my wife and family, I had a huge support group.

The last picture is my locked out attempt of 605. Conor got some videos on his phone and they were pretty fast. My form stayed tight and both Karl and Barry told me to not change a thing. Very reassuring in that aspect of things at least.

Overall, it was a good day. I learned a lot. Had a lot of fun and got to see a lot of people that I either haven't in a while or don't get to see very regularly. My thanks again to everybody.

Conor, I'm glad you came down. I just wish sometime when you make it down we have more time to party and actually hang out.

Andrew, get bigger. :p

I should have a video of my last deadlift attempt up on youtube soon. You can see that it was close and I ain't lying. ;)

[HomeYield]

The last deadlift:
IJbI95eBXgo

[HomeYield]

Past 2 days of workouts:

9/10/07
ME bench:

bench:
warmup
135x3, 185x2, 225x2

3 board:
275x3, 315x3, 365x1

blast strap inverted rows:
feet on the bench x8 x4sets

blast strap push ups:
bwx10, x10, w/ monster mini across back x10


9/11/07
ME squat:

squats:
warmup
135x5
in briefs: 225x5, 275x5, 315x5, 365x5, 405x5

snatch grip deadlifts:
135x3, 225x3, 315x1 x3sets

sumo deadlifts:
315x1 x2sets

fallouts:
bw for a few

Taking it easy.

[Misanthrope]

Great journal here, Will. You are way more advanced than I am, so I won't have anything to offer in the way of input, but I'll definitely be keeping an eye on your training.

Even if the meet didn't go as expected, I'm sure it was a great learning experience. Best of luck with your next one.

[ddegroff]

Failure is a great motivator. Just come back bigger, stronger, better. I'm sure you will.

So can you pull sumo or regular in a meet, or do they say which one?

[Matt]

Don't sweat it man, we all fuck up. Bombing sucks, but on the bright side you usually have a killer meet next time with the corrections of the shit that made you bomb.

[Justin M]

Will, you've got a few minor changes, and you're looking at a 625+490+625 = 1740. Your goal of hitting elite (1824?) is getting close. I know you'll be working hard in the gym. Good luck in the next meet ... I might come down with Andrew and check it out, I haven't been to one before.

[HomeYield]

Misanthrope: Sometimes being an intermediate to advanced lifter means we overlook some of the simple things that got us here. I'm always open to suggestions or insights because as simple as they might appear I might not be seeing it. Please feel free to comment or ask about anything. It'll keep me honest and on my toes. Thanks for the compliments!

ddegroff: Nothing pushes me harder than lack of success. So, yes, the next meet will be better. They allow you to pull however you can. As long as the bar leaves the floor, you don't hitch and lock it out, whatever goes.

Matt: Very true. Very very true. I'm already correcting quite a few things. It's always dynamic but we do our best to keep it moving in the right direction.

Justin: Elite is 1875 for an APF 220lb'er. Still got a ways to go but I'm staying positive and optimistic. There's always that chance of the perfect meet.


9/12/07
GPP day:
On top of my usual 40 minutes of walking 5-6 mornings we pulled the sled for a few rounds yesterday. Maybe a hundred yards? Not sure. Probably well short of it but it felt like forever. The hot sun and all that shit. Humid as hell because it was getting ready to storm but without the wind. Took a trip down while the other carried a ~40lbs backpack. Sled down, backpack back. 3 rounds. No fun.

[ddegroff]

That GPP sounds like tons of fun, lol!

I figured as much as for the pulling. Do feel that sumo is easier to pull heavier weights?

[HomeYield]

ddegroff: It'll be more a matter of biomechanics than anything. Most of the really big guys will pull conventional just because their bellies get in the way. You'll find more of the smaller guys, or some with longer limbs in relation to their girth (at least it seems), will pull sumo. I'm a decent conventional puller when I apply it. I just before sumo.


9/13/07
DE bench:

bench:
warmup
135x3, 135+50WRx3
w/ mini's doubled around wrists: 155x70WRx3 x5sets

floor press rack lockouts #4:
135x3, 225x3, 315x3, 405x2 (failed third)

That's all. I'll either do lats tomorrow or on Saturday.

[HomeYield]

Past couple workouts:



9/14/07
DE squat:

squat:
warmup
135x3 x2sets, 225x3 x2sets, 315x2 x2sets (with just belt)

deadlifts off #1:
all raw (conventional stance)
135x3, 225x2, 315x2, 405x1 x2sets
sumo stance: 405x1 x2sets

Nice and easy. Conventional actually felt stronger than sumo but sumo was smoother.



9/17/07
ME bench:

bench:
warmup
135x3, 185x3, 225x3, 275x1
in shirt: 365x3, 405x3, 455x2

3 boards:
325x5, 345x5

inverted rows w/ blast straps:
bwx10 x2sets

laying bar pulldowns against bands:
2lights per side x10 x2sets

tricep pressdowns:
70x10 x2sets

I rotated between the three above exercises. Easy work, just volume. The fabled pump, yo.

[HomeYield]

Is it just me or is anybody else having a hard time getting strengthmill to connect on occassions?

9/18/07
ME squat:

squats:
warmup
raw: 135x2 x2sets, 225x2 x2sets
w/ belt: 315x2, 365x1
w/ belt and briefs: 455x5, 495x5

sumo rack deads from #1:
still in briefs: 225x2, 315x1 x2sets, 405x1 x4sets
Using left hand over hook grip, right hand under (not hook grip).

Hopefully I'll do some ab work tomorrow and pull the sled a little bit then, too.

[Andrew Smith]

It's just you. I used to have a bit of trouble a couple of weeks ago but lately it's been fine.

[HomeYield]

It's connecting better now but I was having all sorts of trouble last week and the week before. Stupid PowerMajt, fucking with things that he shouldn't be. ;)


9/20/07
DE bench:

AM cardio:
walk 30 minutes
hyperextensions w/ light band x10 x3sets
decline situps w/ light band x10 x2sets
30 minutes stretching & foam rolling

PM workout:
bench:
warmup
barx20
w/ mm doubled around wrists: 95x5, 135x3
w/ doubled mini's around rack: 135x3
w/ doubled mini's and monster mini's: 135x3, 185x2, 185x3 x4sets

rack presses from #17:
225x5, 315x3, 365x3 x2sets

blast strap inverted rows:
bwx10 x3sets

pressdowns:
70x10 x3sets

blast strap skullcrushers:
bwx6 x2sets

I think we should have done the rack presses from #18 or #19. It was only about 2-3" off the chest. Too much shoulder and chest work when it should have been mainly tricep work. Live and learn.

I'm going to try to keep posting my morning work or any other additional work that I do. I usually don't write it down but I think with the volume of other things coming up I want to keep better track of where I am and what I'm doing all the way around to see if anything is helping or hurting.

[ddegroff]

Strong past workouts!

It just took a long time to connect, but other than that I've had no issues.

[Andrew Smith]

How many different sessions are you up to each week?

[HomeYield]

ddegroff: Thanks! Things have cleared up a little but now I can't get the quick reply to work.

Andrew: Not sure. Maybe about 3-4 extra workouts a week. Nothing much but mostly stretching and foam rolling. I do walk 5-6 days a week though.


9/21/07
DE squat:

AM workout:
30 minutes walking
lat pulldowns 2 sets of 12
stretching and foam rolling

PM workout:
squats:
warmups
135x3 x2sets
225x3 x2sets
monster mini's doubled around knees:225x2 x6sets

rack deads from #1:
135x3
lights wrapped around rack:135x1, 135xmiss (conventional)
MM wrapped around rack: 225x2, 275x1 x6sets

[Andrew Smith]

Homey, you go anything planned for the 20th and 21st of Oct? I've gotta get back down there at some point. With that said, I posted some video of my DL session in the Raw Forum. If you could throw out some suggestions in your spare time I'd appreciate it.

[HomeYield]

The only good weekend is the weekend of Oct. 6th and 7th. Otherwise, we're off doing something. If you can come down that Friday, we'll see about making the trip up to SCB that Saturday morning.

[Andrew Smith]

Well damn. I really wish I could get down there that weekend. I've got some family stuff going on Saturday and then have a tournament in Rock Hill on Sunday. You still plannin on doin the meet in Nov?

[HomeYield]

Andrew: Yep. I've already sent in my registration.

9/24/07
ME bench:

AM workout:
20 minutes walk
stretching and foam rolling
lat pulldowns

PM workout:
bench:
135x3, 185x1, 225x1, 275x1, 315x1, 345x1
in shirt to 1 board: 405x2, 455x1, 495x1

That's all. Hopefully I'll do some lat work in the morning. My day tomorrow is all screwed up so we're switching GPP to tomorrow and squatting to Wednesday. It might have an impact but at this early in the training cycle I'm not too worried about it.

[HomeYield]

30 minute walk this morning and sled pulling this afternoon. I'll be ripped come the summer. That's why I started now. 3 more seasons to go and you'll need a band-aid for all these cuts.

[Andrew Smith]

Haha that bodybuilder coming out. You'll have to be more than pasty white to make it work though.

[HomeYield]

That's what the spray-on-tan is for. Sun = evil.

[Andrew Smith]

Hahahaha. What's your opinions on Inversion Tables? I know I had asked you this awhile back but I can't remember what all was said. It's hard for me to do any of the band traction stuff we had talked about when I was last down, because I don't have anything to suspend the bands from. I've been trying to use some of the stuff I saw off of EFS website, and it's working fairly decently, but I've been thinking more and more about an inversion table. Waste of money?

[HomeYield]

Gravity boots would be cheaper. Even if you had to buy a pull-up bar, they'd probably still be cheaper.


9/26/07
ME squat:

squat:
135x3, 185x3, 225x3
in briefs: 275x3, 315x3, 365x3
in suit (straps down): 405x1, 455x1
straps up: 515x3

deadlift:
still in briefs and suit:
straps down:225x2, 405x1
straps up: 455x5

[Andrew Smith]

I actually can get a discount on one so it's not going to hit the wallet too hard. My aunt is a manager for one of the bigger Dick's Sporting Goods in NC so I make use of her employee discount pretty often. I could probably save $50, but to me, the ability to have the table up in my room is worth the cost. I'll be able to roll out of bed and hang upside down for a few minutes before getting ready for class, as opposed to have to get dressed and get down into the basement to hang upside down on the pull up bar. Any other reason besides the cost to go with the gravity boots as opposed to the inversion table?

[HomeYield]

I'd imagine that if money's no problem and space isn't an issue, then yeah, I'd go with the inversion table too. Or I guess at least for just decompression. Doing reverse squats or inverted situps might be a little difficult.


9/27/07
DE bench:

bench:
135x3, 135+DMMx3 x3, 185+DMMx3 x3, 225x3 x3

banded bar pulldowns:
4lightsx10, 10, 15

[ddegroff]

DMM? is that some kind of bands?

[HomeYield]

ddegroff: You got it. They were doubled monster mini's. I just get so lazy when writing some of this stuff out. I don't really have a great template to work with and the variation of weight releasers, bands of different tensions and everything can just get a little confusing to even me.


9/28/07
DE lower:

squats:
135x3, 185x3, 225x3
in briefs: 225x3, 225+CAx2, 225+CSx2, 225+CA+CSx2 x3sets
**CA=choked average bands (green)
**CS=choked strong bands (blues)
Loved the band tension. Actually got pretty hyped up at how well these went. I got a video of the last set I'll try to get up soon.

rack pulls (sumo) from pin#2:
135x1, 315x1, 455x1, 585xmiss, 585x1, 655x1
I started out using the left hand hook grip. On 585, something slipped and I lost my grip and thought for a second I had broke my thumb but it cleared up pretty quick. I used just a normal over/under grip for remaining sets.

[HomeYield]

10/01/07
ME upper:

AM cardio:
30 minutes walking

PM workout:
bench:
135x3, 185x3, 225x3, 275x1, 315x1, 365x1
in shirt: 455x1, 495xmiss x2sets
Missed twice. That sucks. Not sure what happened other than I'm just a pussy.

standing military presses:
95x6, 115x6, 135x6, 155x6, 185x10

blast strap inverted rows:
bwx10 x3sets

blast strap push ups:
bwx10 x3sets

[Andrew Smith]

How'd the 455 feel? Stop being a pussy and press 495.

[HomeYield]

455 felt tough but if I were able to regroove it, I could probably double it and plan to, actually, before this next comp.

[Andrew Smith]

Any thoughts on what could be causing my hips to rise first while pulling? I talked to Anthony a bit and he was talking about how I could be jerking on the bar and also my scapula might not be over the bar. Any ideas?

[ddegroff]

I need to start working with bands.

You'll get 495 next time forsure.

[Phil]

Nice lifts

[HomeYield]

Andrew: It usually means you're trying to use your back to pull it and that you're not tight enough from the get go. From the last video I saw, you were getting down in there and sitting down there for way too long. You're losing what little stretch reflex you get by doing that. Chin up, chest up, shoulders behind the bar, pull/lean back, push your heels through the floor while spreading the floor, and pull your hips to the bar once the bar breaks the floor. Squeeze off the bottom. Yanking it up is a sure fire way to get the hips to rise too fast too.

ddegroff: Bands are incredible. There's so many different things you can do with them. One of the absolute best investments that really anybody can make.

Phil: Thanks!



10/02/07
ME lower:

AM cardio:
30 minutes walking

Workout:
Squats:
135x5
185x5
225x5
275x5
315x5 in briefs
365x5 "
405x5 "
455x5 " +suit straps down
495x5 " straps up
545x3 " "

That was it. Unfortunately that wiped me out. Wanted to do a little deadlifting but I was done. Took me the better part of an hour to recover. My conditioning is getting a bit better but it's still way below **** and suck.

[Andrew Smith]

I'll have to try that. It seems like I put more focus on pulling the bar up instead of driving with my feet and spreading the floor. Thakns for the suggestions. BTW, did you change my post count on WBB? Had that great round number going and then somebody messed with it!

[HomeYield]

Andrew: Thinking about leading with the chest. That'll help get you upright better and hopefully keep those hips down.


10/04/07
DE upper:
I did my cardio in the morning.

bench:
barx10
95x8
95+DMMx3
135+DMMx3
185+DMMx3 x2sets
225+DMMx3 x2sets (one comp grip, one close grip)
255+DMMx3 x2sets (same as above)

pullups:
20-25 over the workout with different grips

Head wasn't really in it today but I wasn't too disappointed with the bench sets.

[HomeYield]

10/05/07
DE lower:
I just ended up doing a few sets with 225+CAx2 in my briefs. I've been feeling a little run down and just never got worked up for anything. I didn't do anything but rest over the weekend so hopefully this week will be better.

10/08/07
RE upper:

bench:
95x5
135x5
185x5
225x5
275x5
315x5

Reverse band bench:
average band choked around top of cage
365x5
405x5
455x2

blast strap pushups:
bwx10
feet on benchx10 x2sets

blast strap rows:
bwx10 x2sets

I was freaking wiped out after this workout. That kind of sucks. I don't know if that's an indication of how out of shape I am or that this might have been a decent workout. Probably the former.

[Andrew Smith]

How was the bday weekend? Ya'll still gonna be busy every other weekend this month?

[HomeYield]

Andrew: The weekend was good. I'm not sure when we'll have a free weekend. This weekend maybe but some plans are in the works.


10/09/07
ME lower:

squats:
95x5
135x5
185x5
225x5
in briefs:
275x5
315x5
365x5
in suit/straps down:
405x5
straps up:
495x5
585x2

Not sure on the depth of the 585 but they're getting there. The second rep was deeper but my knees buckled a bit. It came up easy enough for that to have happened though.

[HomeYield]

10/10/07
lower supplemental:
Didn't feel like doing GPP. Didn't really feel like doing anything. I did do my 30 minutes of walking this morning so I don't feel too bad.

deadlifts:
135x3
225x3
suit on/straps down
315x3
405x3
straps up
495x2
495x3

fallouts:
3 sets of whatever

[HomeYield]

10/11/07
DE upper:

bench:
warmup
185+DMMx3 x6sets (wide/close grip)

pullups:
5 sets of 5

tricep pressdowns:
3 sets of 10

Short and sweet. I'm embarrassed to say I just about didn't work up a sweat.

[Andrew Smith]

Last couple of workouts have looked good Will. How'd the pulling feel the day after squatting? How's it feeling down that way? It's been in the low 70s and feels friggin phenomenal.

[HomeYield]

Andrew: Pulling is always easy. *knock on wood* The past couple of days were hot but today was nice. This weekend is supposed to be beautiful.


10/12/07
DE lower:

squats:
warmup
135x3
185x3
225x3 x2sets
First set was wide stance and second set was oly style.

deadlifts off pin #1:
135x3
225x2
315x2
405x1
in suit
495x1
545x2
605x2

All pretty freaking easy. I really didn't even get up a sweat.

I'm going up to SCB tomorrow, so I'm sure I'll do some more squatting and pulling. It's good for the soul. I don't do 2 days in a row very often and probably should have done something much lighter today but fuck it, I'm feeling good. I'll ramp it down as the meet approaches. 1 month to go.

[Andrew Smith]

Damn, enjoy the trip to SCB. Are ya'll doing anything next weekend?

[HomeYield]

Andrew: Yeah, we got something going on next weekend. Can't say what but I know we do.


10/13/07
DE lower at SCB:

rack pulls and chains:
pulling from about pin #1
135x3
225x3
315x3
315+4chainsx3
315+8chainsx3
315+12chainsx3
315+16chainsx3
365+16chainsx3
405+16chainsx3
455+16chainsxmiss

hack squats:
2ppsx5
3ppsx5
4ppsx5 x2sets

reverse hypers:
some for a few for a couple sets


Hated I missed that last set of deadlifts. Once those chains kicked in though I just ran out of gas. They estimated that it was around 725 or so at the top. It was pretty damn heavy.

[Matt]

I am jealous...

:mad:

[HomeYield]

Matt: It's good for you. Builds character as my Dad always told me.


10/15/07
ME upper:

bench:
warmup
95x5
135x3
185x3
225x3
275x3
315x1
in shirt:
405x1
455x1
455x1 +1forced
495xmiss
495xmiss

495 felt better this week than 2 weeks ago when I last tried it, but alas, I'm still a bonefide pussy. I've dropped about 5lbs in the past 2-3 weeks and it always shows on my bench. I think my raw bench has actually gone up as everything raw feels so much easier than it ever has but my shirted bench just isn't moving. If I could just tweak some things I'm sure I'd get a lot more out of it.

Squatting tomorrow. Maybe I can make up for my meager performance today.

[ddegroff]

Damn missed it again.

You'll make up for it on squats, I always do.

[HomeYield]

ddegroff: Eh, not as much as I'd hoped though.

10/16/07
ME lower:

squats:
135x3
185x3
225x3
275x1
in briefs:
315x5
405x5
in suit/straps down:
495x1
straps up:
545x1
585x1
605xmiss

Technically it was a miss. I got did squat it back up but lost control of it at the top and dumped it down my back. I tried to control it down or do something but it fell. I was shot forward down onto my right knee (the reason I thought that I tried to set it down) and the bar fell on the safety pins. I wasn't hurt but I warped the bar. I was fucking pissed. It's kind of like denting your new car. I have that feeling in the pit of my stomach. It'll still be useable, I hope, for squatting and deadlifting but it won't be much good for pressing, I don't believe. Not cool. Not cool at all. I was happy with the attempt and it didn't feel too bad. It was slow and ugly but came up, giving me some much needed confidence. I just need to get things set up better on my back and make sure that I have complete control of it at the top.

[Andrew Smith]

You warped the Power Bar? NOOOOOOOOO.

[ddegroff]

WTF? That sounds crazy!

And your bar is screwed, damn.

The positive thing is you didn't wreck your body!

[HomeYield]

Andrew: Yep, apparently it can't take a 600lbs fall from 3-4'.

ddegroff: The other good thing is that the safety pins held up like champs. No dents or warps there.


10/18/07
DE upper:

bench:
warmkup
135x3
185x3
225x3 x2sets
275x3 x2sets
315x2

I can still press with the bar but I think anything more than 315 and my wrists might not be strong enough to handle it. It does create a lot more tension in the wrists that need to be controlled.

blast strap push ups:
A couple sets for a few

blast strap rows:
couple more sets for a few more

pullups:
a few here and there

Gots a pizump in my bizackup.

[Andrew Smith]

Talked with Izak today. Didn't realize that Columbia was actually closer for me than your last meet. I might end up coming down since both of ya'll are in it. Btw, have you seen the video of Matt K's "Kroc" Rows on EFS Youtube page? It's insane.

[Matt]

Was it a texas power bar? A lot of them have lifetime warranties and you might be able to get it replaced.

Try getting some chains for spotting. I've dumped 585 and the chains didn't bend my bar, there's a little give I think instead of the hard stop of pins.

I've done the same thing, I was sling-shotted halfway across the garage when it happened to me.

Better your bar than you though!

[HomeYield]

Andrew: We'd love to have ya. The extra help would definitely be appreciated.

Matt: It was just a power bar, not a Texas one. I'll have to pick up some chains. I've been meaning to but just haven't found any 5/8" but I figure I can go ahead and get the 3/8" to spot with and at least have them when I do find some 5/8.


10/19/07
DE lower:

squats to low box:
warm ups
135x3
185x3
in briefs:
225x3
275x3
315x3
315+CAx2
315+CSx2
315+CS+CAx2

I set my bench down on a decline. I think it's probably just below parallel by about an inch. Short and sweet due to time constraints. I wasn't disappointed though.

[Matt]

Matt: It was just a power bar, not a Texas one. I'll have to pick up some chains. I've been meaning to but just haven't found any 5/8" but I figure I can go ahead and get the 3/8" to spot with and at least have them when I do find some 5/8.

You don't need 5/8 just for spotting. I have 1/4 on mine, high tensile and they are rated at something like 3500lbs each. I've dropped 585 into them from squat height and they didn't blink. Cost me like $15...

[Andrew Smith]

I'm definitely trying to get down there. Guess ya'll are just going to have to get a new power bar haha. I'm sure the woman is gonna love that.

Got my briefs in. Ended up getting a 40. They'll probably be too big but I can still barely get them on. Wonder how tomorrow will go haha.

[HomeYield]

Matt: Good call. I'll check those out.

Andrew: It still squats well enough, but, yeah, the woman wasn't happy to hear that I'm going to need another one. I'm getting a safety squat bar first though. I'll bench at the gym as I'm jut about done with shirt work for a while.


10/22/07
ME upper:

bench:
warmup
95x5
135x3
185x3
225x3
275x3
315x1
in shirt:
405x1 (no touch)
455x1
495xmiss
495xmiss
Both attempts were better than last week. First attempt, I got the shirt about right and go it lower than usual but flared it back up over my face too early. The second one, we got the shirt jacked too much for that little bit of weight and I had a horrible time touching. By the time I touched it I wa gassed and couldn't press it. I think I pulled it out of the groove so it would touch. I got to work on the flare at the top and the timing.

[Andrew Smith]

What are you opening with on the 10th? I need an address to the location as well.

Those briefs were hell, btw haha.

[HomeYield]

Andrew: Bench? 455. I've been pretty consistent in hitting it and know that I can hit it with a good pause on any given day. I'll get it to you soon with the address. My first experience with briefs were rough. Do you have a pair of underarmour on underneath them? Makes it a whole helluva lot easier.


10/23/07
ME lower:

squats:
warmups
barxfew
135x3, x3
185x3
225x3
275x1
in suit (no briefs today), straps down
315x1
straps up
405x1
495x1
495x1

The idea was to get more work in with the straps up. I have no problem really squatting with the straps down or just my briefs but the straps up those all kinds of shit off.
1) the straps are so thick that I have a hard time finding the right bar placement
2) the suit gets crazy tight (which is good) but I'm not used to the difference that it makes
3) every list needs at least 3...

So, like I said, my aim today was just to get a better feel for what I needed to do. Felt good squatting but didn't really come away with anything helpful.

I am getting some pain in my right knee and VMO. My right calf has felt pulled or strained for 2 days now. My wrists, fingers and elbows are constantly aching and just have that constant feel of needing to pop or crack. A day or 2 of rest should be what the doctor ordered. Or more work, I can't read his writing on the prescription.

[Andrew Smith]

How you feeling? When are ya'll going down for the meet? Are ya'll stayin in a hotel or driving down that morning? I'd rather stay somewhere that night, but if ya'll are only driving up in the morning, I'll probably do the whole 5:30am thing again.

[HomeYield]

Andrew: Feeling pretty good. I need more sleep though. We're going up to Columbia Friday afternoon. I'm sitting enough over 220 that I'll need to cut a little. I don't want to have to do that Saturday morning. We'll be staying with my in-laws but I don't see why we can't have room for you. Let me double check with them to make sure but we'll be there Friday evening.

As it goes so far my goal over the next 3 weeks is this:

DE lower: deadlift opener
ME upper: deload
ME lower: suit work w/ straps up low intensity
DE upper: deload
DE lower: squat opener
ME upper: bench opener
ME lower: deload
DE upper: light ass rep work
DE lower: rest
Meet day!



10/26/07
deadlift opener:
135x3
185x3
225x3
in briefs:
275x1
315x1
in suit:
405x1
455x1
495x1
545x1
585x1
All easy.

I think my opener will still be 550 though. Better open light and make it. My second attempt will be 605. From there, we'll see.





10/29/07
RE upper:

bench:
warmups
135x3
185x3
225x3
275x3
315x3
365x1
315x1 (2 second pause)

db rows SS w/ t-bar rows SS w/ BS rows:
85'sx6/6 SS w/ 135x6 SS w/ bwx6
All performed 3 times through. The dreaded 666 for Halloween, coming up.

Some ab work and 30-40minutes stretching and foam rolling.

[Andrew Smith]

Sounds good Will. Let me know if ya'll have room. If they don't, no worries. I don't want to put them on the spot.

[ddegroff]

Looks like a good plan for the next few weeks.

When is the meet?

[HomeYield]

Andrew: It looks like they will have some room. I'll give you a buzz and we'll get things settled.

ddegroff: The meet is November 10th. Just around the corner.



10/30/07
ME upper:
Not really an ME upper but more of a test day.

squats:
warmups
135x3
185x3
225x3
in briefs:
275x3
315x3
in suit, straps down:
405x1
straps up:
495x1 x4 sets
The first one was okay. Set up wasn't wonderful. 2nd one was better but don't think I got deep enough. 3rd one was deep but had to take a step at the top to catch it. 4th one I smoked with good depth and lots of control.

This Friday, I'll be in the suit one more time to hit my opener (~550) and then it'll be coasting as far as the squat and deadlift go.

[Andrew Smith]

Your mindset alright Will? I've seen you smoke 635. 495 should be nothing more than a cake walk. Let me know if you need me to call you or what not as far as the inlaw situation goes. Not sure how your provider bills you.

[HomeYield]

Andrew: Mindset is good. I'm just taking precautions this time around. Lifting out of the monolift just changes things so much from what I'm used to. I want to open light to get into the meet so that I get a shot at that deadlift record. Don't worry about calling. I get unlimited minutes.


11/1/07
DE upper:

bench:
warmup
95x3
95+DmMx3
95+DLx3
135+DLx3 (x4sets)

I did some high pulls, pulldowns and pullups too. Nothing else really complicated. Just a little bit of heavy band work.

Got my squat opener tomorrow and then we're testing the bench opener on Monday and from there I'm just going to do some briefed up squats and deads but probably no more benching up until the meet. My wrists and elbows need the rest.

[Andrew Smith]

Sounds good man. What's the record at now? How's your weight?

[HomeYield]

The current record (unless it's changed since September) is 600 at 220lbs. My weight is right around 225lbs. Nothing that a little water depletion can't get rid of. I'm hoping that this go round without having to do the carb depletion I won't be as tired or dragging the next morning. Last time I just didn't feel fully recovered until later in the day and I never really even got my water back.

[Andrew Smith]

You worried about filling the suit out any? I'm sure it's pretty loose on you now as it is.

[HomeYield]

Andrew: Not really worried. It is loose but everything is going good.

11/2/07
squat opener:
warmups
135x3
135x3
in briefs:
225x3
315x3
in suit, straps down:
405x1
straps up:
495x1
545x1
545x1

Easy. First one wasn't fast but depth was good. 2nd one was much faster and better all the way around. Squat feels good.

[HomeYield]

11/5/07
Bench opener:

bench:
warmup
135x3
185x3
225x3
275x1
315x1
in shirt:
365x1 (actually touched)
405x1 (touched and paused)
435x1 (easy)

The original thought was to open again with 455 but I want to get something in so I'm still in the meet. 435 was about as easy as an opener can get. I plan on going from there to 475 and then to 510. At least that's the plan.

[Andrew Smith]

Gettin close bro. I'm trying to get down there by 6:00pm or so. How you feeling? Have you thought of anything you might need?

[HomeYield]

Just bring your appetite. We're eating at Yamato's Friday night sometime around 7-7:30pm I think. Nothing like some rice drowned in soy sauce and lots of it. Mmmm, salty carbs. :D

Everything feels good. I feel confident and excited. Looking forward to a big meet that is well run, I hope.

[Andrew Smith]

Hahaha I'm ready to throw down. I'll call ya when I get close.