5/10

speed bench
45x15
95x10
135x10
185x5
225x3
275x2
315x1x2 - 2nd set was supposed to be air boards with a press command coming from wife on the descent. She misunderstood and never gave a press command, so it turned into about a 5 second pause rep instead.

air boards with press command coming at about a 2.5 board height
315x3x3

TRX rows
15, 12

standing 1 arm cable rows
160x15
200x12

face pulls
130x20
140x15

rope pushdowns
100x20
130x15

prowler rows
198 + wife (~150) x 20 x 2

I felt a lot better. Still not quite 100% with regard to food and water, but close. Also, chiro visit fixed a lot of nagging issues all over.

5/11

DL
225x5
315x3
405x2

suit
505x1
585x1
635x1
675xf - My strength is not back yet from the level it was at before the digestive issues. I do feel better, but I lost a few pounds and am still not eating quite as much as I was before. Also, my upper back was a little rounded at the start of this pull. I figured rather than fight the weakness by struggling with 675, I'd lighten it up a little and go for one with better form.
655x1 - this was better, but not perfect form, maybe an inch forward halfway up, and a little slow.

chain DLs
405+4 chains x 3 - very fast
405+8 chains x 3 x 2 - still very fast

seated good mornings
245x5
335x5
I had never attempted these before because I was always concerned about my low back. Watching others do it made me feel pretty good about being able to keep my core solid and do them safely. They really nail the hamstrings.

banded jacknifes
20

5/13

bench press
45x15
95x10
135x10
185x5
225x3
275x2
315x1
345x1 (long pause, then smoked it)

size 54 Rage X
1 board press
455x1

off chest
505x1 - smoked it. 502 opener seems good right now.

535xf - it shot straight up, so I couldnt lock it out
535xf - I locked the left arm, but just barely missed locking the right. The bar path was too straight up again. I need to quit doing that.

raw 3 board press
315x3
365x3
385x3
405x2 - Guess what I did on the last rep? It went straight up. That made it very hard and it smoked my CNS for the day.

TRX rows
15, 15

face pulls
72.5 x 15 x 2

Digestive system feels the best it has felt since before going to Mexico a couple weeks ago. I still probably do not have all my strength back yet.

Iirc your left used to be the one that was harder to lock out. Did you do anything or was it just random that the right didn't get locked this time?

Great to hear your digestion is back or almost back to normal.

It has always been the right arm for me. Its weird because I am right handed. I think what happens when I get near a max bench press is that I pull the bar to the right, so I am pushing a bit more weight on the right than on the left.

Thanks!

Ahhh, ok!

5/15

squat
155x5
245x5
335x3

briefs
425x2
515x1

suit & knee wraps
665x1 - I smoked this
735xf - got light headed in the hole
735xf - I got this most of the way up then lost it forward

425x2 in briefs. Right knee was a bit tight, so I shut it down

GHRs
20
vs black band x 15
vs black and green bands x 15 - to failure

5/17

speed bench
45x15
95x15
135x10
185x5
225x3

air boards
275x3
295x3
315x3, 3

off chest
335x1

TRX rows
15, 15

face pulls

push ups

5/18

DL
225x5
315x3
405x2

briefs
495x1

suit
585x1
655xf twice. Something was wrong, like my left glutes and hamstrings weren't wanting to fire. Team chiro looked at my low back, tried cracking it several times, it did crack a couple. He said pull something lighter, then rest.
535x1

belt squats + "step ups"
135x10 + 10
180x10 + 10
270x10 + 10
360x about 7 - my right quad cramped, so I stopped. I should have drank a lot more water.

I liked these a lot. Next time I'm at this gym, I'll do them again. They get the legs pumped without using the low back at all.

5/20

bench press
45x15
95x10
135x10
185x5
225x3
275x2
315x1
345x1

size 54 Rage X
2 board press
455x1

off chest
505x1 - slower than it should have been
535xf - left low back & hip cramped up. This affected the previous rep too. Same issue I had on Friday with DLs. Team chiro says I strained facets in L4/L5. He cracked me after we were all finished and it feels a lot better.

push ups
15
+ 2 chains x 10
+ 4 chains x 10
+ 6 chains x 10

chain bench press
205 + 6 chains x 3
225 + 8 chains x 3
225 + 10 chains x 3
I did these flat footed with less arch so I didnt hurt the left hip.

standing 1 arm cable rows
2 sets

face pulls
2 sets

that looked way too ****ing easy.

Thanks. It should be relatively easy, but with what happened with my facet joints in my back, I am concerned I might not get this at the meet now.

Minimum goal for nationals now is openers. I'll see tonight how squats feel. If I get openers, I will qualify for worlds. secondary goal is now to beat my PR of 1901. Wish list is 2000+.

^Good luck for the competition. When is it?

You got that ****! That's super sick. I'm over here still trying to break into the 1000 club.

Congratulations on your marriage and your numbers in here Cha. Incredible stuff!

Thanks! I lift 6/10. APF nationals runs 6/8 - 6/10.

Thanks! Keep working hard. We all start somewhere. It takes years to get good at this. Also keep in mind I lift in gear, so my numbers are bigger than they would be raw. That being said, you cant just hop in gear and expect it to make you stronger - your form has to be nearly perfect in gear, otherwise you miss lifts.

Thanks!

5/22

Squat
155x5
245x5

briefs
335x3
425x2 - this felt so good it was like I was doing 1 plate
515x1 - back got a bit loose/forward

suit
585x1 - ugly. I got forward. It went up only because it was fairly light.

knee wraps
665x1 - I got light headed at the top, so I probably racked it before getting the rack command.
665x1 - same thing as previous rep.
The gym was hot and stuffy, so that didnt help. Also, I take daily medication that wwill make me light headed on heavy squats if I take a full dose the morning before squatting. I usually take half a dose on squat days for that reason. Yesterday, I forgot it was squat day, so I took a full dose. Dumb. I was supposed to squat 100% yesterday and I couldnt even get a clean opener.

bench press
95x12
135x10
185x5
225x3
275x2
315x1

size 54 rage x
1 board
455x1 - smoked it

off chest
505x1 - three white lights, but ugly. The low back facet joint issue affected this. My midsection got soft, so I got no leg drive. Plus my reaction to the press command was slow. This was not a good day, but at least I know I can get my opener bench on a bad day.

5/24

Chiro did some stuff on my low back that made it feel a lot better. The muscles around the left side of L4/L5 were all tight, which was forcing me into APT. The stuff he did released it, but my strength is not fully back yet.

DL
225x5x2
315x3
405x2

briefs
495x1

suit
555x1
595x1 - was supposed to have been 605, but I misloaded because I was distracted. Regardless, this felt good and moved fast.
655xf - barely broke the floor
635xf - ugh. Hopefully this isnt what happens in a couple weeks.

5/29

squat
155x5
245x5

briefs
335x3
425x2
515x1

suit
585x1

knee wraps and suit a bit tighter
665x1 - smoked
715xf - I folded over and got the weight just a bit forward.

briefs only
425x2x4

5/30

bench
45x15
95x12
135x10
185x5
225x3
275x2
315x1

size 54 Rage X
1 board press
455x1 - fast

off chest
505x1 - This went faster than 455. I focused on getting good leg drive and keeping my core tight. It worked. I need to bottle this form and use it at the meet.

raw
225x3
I'm still feeling the facet joint a little. Benching seems to aggravate it more than anything, so I stopped benching for the day.

pushups
20x3

1 arm cable rows
2 sets

face pulls
2 sets

I'm not 100% going into this meet, but at least I feel confident about smoking my openers and the facet joint issue is improving. Hopefully DLs go well today.

6/1

DL
225x5
315x3
405x2

briefs
495x1

suit
555x1
615x1 - smoked this
645xf
My DL top end sucks right now. Not sure what my second meet attempt will be. I'll open with 601 and see what numbers I need for various totals before picking my second attempt. My goal could be 628 or 683 or anything in between. Hopefully resting for a little over a week is all I need to get it back.

Here's what I'm thinking for attempts right now:

s - 661 / 711 / 716 - 761
b - 502 / 529-535 / 535-568 (likely 551)
d - 601 / 628-645 / 633-683

Regarding this meet: Its a very big deal. Lots of Westside lifters will be competing, including Dave Hoff. This is going to be a lot of fun to see.

GLGLGLGLGL!

Also, way late but congrats on the wedding!