Sorry to hear, i hope it settles quickly

Crap. When you come back, make sure to focus on keeping your shoulder blades pulled down and back, especially when pulling heavy.

Haven't been posting but have been training. Took a week or so off to let the injury heal and then started back light to now.

Pretty much back to preinjured numbers. Still taking it easy though.

10/8
DL
135/10
225/5
315/3
405/2
455/2
495/2
545/2
565/2
545/2

Kept my rest periods to 2-3 minutes up to worksets at 3-4 minutes.

In the next week or so, going to be meeting with a PL coach in Tampa to review my lifts starting with bench. Looking to review form and programming.

If I can get my act together, stay healthy enough, goal would be to qualify in the open category for Worlds. Not sure if possible. But, writing it here at least puts it down on paper...

Nice. Who is the coach?

Scott Stiefeld
Looks legit. I believe he is a BP FL state champ at 198 and looking at the 181lb record at worlds.

He's USPA certified etc.

I couldnt find out much about him by google; just that he benched 395 and went 500/395/535 1430 @ 198 in an RPS meet in 2015.

What total do you need to qualify for worlds as an open lifter - is it 1562 (master total)?

Yes. 1562

To do this, I think I need to increase my DL and BS a little bit and get my bench in line.

Reposting with last three sessions included.

nice work sir! Excited to see where your training takes you

Nice numbers, will try to follow this log.

Your bench is a big leak. You could do a lot more if you fix your bench form. 1562 is in your wheelhouse.

Thanks guys!


Definitely agree. Bench needs to be fixed. Be interesting to see where it ends up if I can get it together.


This week was not great. 3/4 kids sick, plus me. Babies up all night. 2.5 yr old was, at one point having coughing spasms that led to gagging that led to projectile vomiting around the house. Wife is running for bucket, I'm on knees with a towel swabbing up the floor...2,5 yr old comes over stops short, coughs twice and then just unleashes on me...Im covered, dripping...ughhhwtf? My wife walks up and just shakes her head...then says, oh baby...just think...a few years ago you were single, with no debt and all the cable channels... Fun times.

Also was off thyroid meds for a week or so...that did not help. But, not terrible either. Kept weight and volume down while sickest.

10/12
BP
45/15
135/8,8
185/6
225/5
275/3
300/3,3,3

FS kilos
20/10
60/6,6
80/5
100/3
110/3

10/13
BS kilos
20/10
70/6,6
120/5
170/3
190/2
200/2
210/2
220/2,2 Nice reps, not hard even though sick.

10/15 DL
This was interesting. Never know what a day is going to be like until you get through it. Felt not good. Tight on time. Reduced the rests between sets to hurry up and to improve conditioning thinking I wasnt going to go heavy.

135/10
225/5
315/3 No rest to here
405/2 1 minute
455/2 1 minute
495/2 3 minutes Light
545/2 4 minutes Fast.
565/2 4 minutes Fast
Was only going to go to 545 or 565 but felt really good at 565 so went up
585/2 5 minutes. Finally got this. Took two years to get back to it. Good Feelz.

10/17
BP
45/15
135/8,8
185/6
225/5
275/3
300/2
315/2
325/2
315/2

FS kilos
20/12
60/6,6
80/5
90/3
100/3
110/3
Front squat causes issues with my back so going forward this isn't going to be for much more than flexibility.

10/20
BS kilos
20/12
70/12
120/5
170/3
200/2
210/1
220/1
225/1
230/1
235/1,1
220/2

Sup Chin BW paused 6,6,6

Skipped DL day.

10/24
BP
45/15
135/8,8
185/6
225/5
275/3
300/2
315/2
330/2,2

FS kilos
20/12
60/6
80/5

10/27
DL
135/10
225/5
315/3
405/2
455/1
495/1
545/1
585/1

10/29
BS kilos
20/12
70/6,6
120/5
170/3
200/1
210/1
220/1
230/1
240/1,1

220/1

11/1

Low Intensity Day
BP
45/15
135/8,8
185/6
225/5
275/3
300/2,2

Sup Chin
BW/6,6,6,6

11/2
DL
Heavy Singles
135/10
225/5
315/3
405/1
455/1
495/1
545/1
585/1
610/F rushed set after 585, bar drifted out a bit, pulled to knees, stopped at knees and just bounced against them...over before started.
610/1 Took 5 minutes rest, considered belting up but decided against, bar drifted out again, corrected it this time, which was not easy and took what seemed like an eternity, and got it. Definite grind.

I knew that this session was going to be difficult. I squatted pretty heavy on Saturday and I am not able to recover quickly enough to go heavy same week.

Was not able to train Sat.

11/7
Sup Chin BW/6,6,6,6

BP
45/15
135/8,8
185/6
225/5
275/3
300/2
315/2
330/2
340/2

11/9
DL Low Intensity
135/5,5
225/5
315/3
405/2
455/2
495/2
545/2
565/2
545/2

11/12 High Intensity
BS kilos
20/10
70/6,6
120/5
170/3
200/1
210/1
220/1
230/1
240/1
250/1 pr
225/1

Great squat!! I guess your back is feeling pretty good at the moment?

Thanks! Yes, back is doing ok. I think shutting down at the first rumbling was key to avoiding a long term issue this time.

Congrats on the PR!!! 551 is awesome!

Gratz on PR, what is your current bw?

fwiw, he competed with me a couple years ago in the 242 class.

Thanks guys. Definitely happy to be making progress again.

Current bw is 235ish

11/15
BP Low Intensity
45/15
135/8,8
185/6
225/5
275/3
300/2,2,2

11/17
DL Low Intensity
135/10
225/5
315/3
405/2
455/1
495/1
545/1
565/1

11/19
BS kilos
Low Intensity
20/10
70/6,6
120/5
170/3
200/2
210/2
220/2
230/2 assisted 2nd rep, it was more bad rep/mistake than missed rep
220/2