:chathumb: Shame you only got the three minutes' rest, but getting a WR 3 times in a row is a bit ridiculous!

A friend of mine had a word record for less than 24 hours - he did the fastest marathon dressed as a ginger bread man. Hopefully yours lasts until you next break it..

Really awesome!

Yeah budddddddddddddddddday!!!! Awesome DL!

Thanks!! I actually broke the bench record twice last year (622 at nationals when I won the whole meet, & 633 at worlds after tearing a hammy squatting), but its great to have another one.

My understanding is it is lower than dexa because dexa includes the brain as fat and inbody doesn't. That and inbody might also be less accurate.

Regardless, I am happy to be where I am at now (16.2%). I was ~21% on inbody when I did this at my doctor's office several years ago at a similar body weight.

Thanks!

Thanks! & lol

Thanks!

Thanks!

6/18

DL
225x5x2
315x3
405x1 - My left glute max tightened up, so I stopped at one rep
405x1 - glute felt ok, so I decided to keep lifting

suit
495x1
585x1
585x1

briefs only
405 x 7, resetting between reps


sled pulls
4 trips back and forth with a bit over 300 lbs + sled, I think it is about 20 or 25 yards. I did half backwards and half forward. Legs felt like jello.

Left glute feels like I got kicked by a horse. Its weird, I can contract it fine when the hip is locked out, but if it is stretching when I contract it, or if I put my massage gun on it, it does not feel good. Hopefully this isnt a big deal.

what's the training and competition plan from here, world record holder?

The left butt pain is not a muscle issue. My chiro says its a left sacrotuberous ligament strain. ART made it feel slightly better. Its not torn at least, but this might take six weeks to heal according to my PT. She told me to get an SI belt and wear it all the time except while showering, and to do clams and glute bridges. I ordered one.

Short term, I don't know. I know I should not squat tomorrow like I had planned. We'll see. Maybe light, high box squats and elevated DLs will be ok fairly soon. I will play it by feel.

At this point, unless something else comes up, I am tentatively planning to do the local meet in December that pays $$ for top 3. I finished 4th a couple times and 5th in 2019 after tearing a hamstring 3 weeks prior to the meet. Someday I hope to cash in this meet, hopefully this year. I hope I can be good at squatting and benching by then.

WPC worlds is in Portugal this year - I know for sure I am not doing that.

If a meet that allows band shirts happens near here in the next several months, I might consider getting one of those and doing an "unlimited" meet. APF does not allow those. A friend of mine set the IPA WR with ~450 @ 132 body weight in a Rob Forell band shirt a few months ago. Lots of the biggest benchers are using them now, including Scot Mendelson and my coach Priest Burdette.

Congrats on the WR Cha! Great work.

Thanks!!

I've been missing logging some workouts.

6/20

bench up to 585x1 off 2 boards.
635xf in triple ply size 56 SDP. I'm going to put that shirt away for a while.

6/25 I loaded and spotted and critiqued people.


6/27
bench
off chest - 1st time in forever
45x15
95x10
135x10
185x5
225x3
275x2
315x1

New used Overkill shirt
2 boards
545xf
This shirt doesnt work for me.

blue SDP
2 boards
545x1

495x3x2
The first set was flat footed. The 2nd set was on my toes. The first two reps of the 2nd set were the best. I took a breath after the 2nd rep and whatever muscles holding my right SI in place got loose and I got a jolt of pain from it. No more reps when I am set up on my toes.

machine rows
200x12
260x10
300x10

face pulls

TRX fallouts

6/29

squat with straight bar - 1st time in ~6 months
65x5
155x5
245x5
335x3

briefs
425x2x2
475x2
515x1
565x1

SSB squats in briefs - it was a Titan SSB. I am guessing those weight ~55 lbs.
415x2
465x2
505x1
555x1 - my right shoulder rolled a bit forward, which made my left hip collapse. Time to stop. No harm done.



7/2
DL
225x5x2
315x3
405x2

suit
515x1
605x1x2

Everything moved ok.


still in suit
495x5 - five singles with no rest, just resetting between each rep. lolcardio.


raw rack pulls from knee height
515x3
605x3
715x1
735xf weak



7/4
bench press
45x15
135x10
185x5
225x3

my left should felt bad around 3" off my chest and lower. I think its bicep adhesions. I decided to do the rest with a 2 board.

275x2
315x2


I used my teammate's Bench Daddy two ply slingshot thingy.
2 boards
using 1 ply
455x3 - stupid light, but I had trouble getting my back set

two plies
545x1 - it moved well/fast, but I could not set my back with this thing on, so I moved on. I either need a much stronger back or I need a bigger size for this thing.


tight black 2 ply SDP
3 boards
605x1 - it moved ok, but felt pretty heavy.


banded jacknifes (because I need more of this kind of core work)
12, 12, 15


1 arm DB press (because I need more of this kind of core work)
50x12
70x10


cable rows
160x10
220x10
260x10

face pulls - two sets

I have the titan SSB. It weighs 61 lbs lol, I just log it as if it weighs 60

good to know, thanks!

I'm way behind at logging. Every time I think about doing it, I think about how long its going to take to figure out all the training I have done since I last updated my log. I cant remember exactly what I did a bunch of days, but here goes:

7/7 - 7/11 - was at in-law's cabin in Hayward WI.

7/13 - Squats and other stuff. I think I went up to 655 in full gear and it was not too bad, but I have a long way to go.

7/16

DL
225x5x2
315x3
405x2
495x1

suit
I dont remember if I jumped right to 605 or if I did one in between.
605x1x2 - fine

Other stuff


7/18
bench
45x15
95x10
135x10
185x5
225x3
275x2
315x1
I probably did some of the above reps off boards because my left (less bad) should felt tight when I lowered the bar to my chest.

blue SDP
2 boards
495x2
545x1

tight black SDP
585x1

275 + 4 chains x 3 off 2 boards
mid back was feeling bad/tight. I decided to do chaos pushups instead.

I think I probably (unknowingly at the time) ate some soy at a new restaurant - when that happens, I usually get super tight muscles, sometimes spasms somewhere. I figured out a couple years ago from a blood test that my immune system reacts very badly to soy, so I try to avoid it. I feel a lot better since I have avoided soy and other stuff like caffeine and hops (I miss beer), but now when I have significant servings of those things, my body reacts strongly in a bad way.

I tried to do some cable rows and machine pulldowns but those made my bad fire up badly. I finished with some face pulls and at the end, those started affecting my back too, so I stopped.


7/20
squats
up to 605 in full gear, then I missed 665 because I folded over. I dont want to **** up my shoulder, so I moved on.

I did banded belt squats up to 4 plates plus a gray EliteFTS band x 5 or so.

The baker's cyst in my right knee felt bad and my back was still a little tender, so I stopped.


7/21
some shoulder rehab stuff


7/23
Hotter than hell and super humid at the gym, but I lifted and felt pretty well for the first time in a while.

DL
225x5x2
335x3
425x2

suit
515x1
605x1
625x1
I had planned to do ~625 for two singles, but the first 625 felt so good, I wanted to do a bit more.
645x1
All moved pretty well. The 645 got a little forward on the right side, but not bad, and it still went right up.


I need to work on the bottom of my squats, so I did some box squats with the Duffalo bar vs gray EliteFTS bands. The box height was about 17". I wore briefs.

235 x 2
285 x 2
325 x 2
375 x 2
415 x 2

I figure the band tension was not much at the bottom and at the top it was ~300 lbs. I have never used that bar before. I kind of like it.


Cable rows
160x12
220x10
260x10


bamboo bar pulldowns
120x10x3


TRX strap fallouts
15
12
10
Foot position farther back each set.

welcome back!

Thanks!

We missed your updates. Thanks for taking the time to pull the post together Cha.

7/25

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

blue SDP
2 boards
495x2
545x1

tight black SDP
605x1

Bench is starting to come back. Nothing was terrible. I will not be as strong in bench as I was at ~270 bw though.

reverse bands
315x2
365x2
405x2
455x2
475xf
The 475 got stuck to my chest. I felt like my shoulders would get hurt if I pushed any harder, so I had the spotter take it.

machine rows
210x10
260? x 10
300 x 11 or so. My grip gave out before my back did because my hands were so sweaty. I should have used chalk.

earthquake bar pulldowns
120x11x3

face pulls
2 sets of ~15 - 20

banded jacknifes
3 sets

machine side shoulder raises
2 or 3 sets of something not too challenging

My shoulders felt bad Sunday night in bed. I talked to my PT about this. I rested sort of long before the 475 reverse band bench attempt. What happens sometimes if you work certain muscles very hard when they are not used to it is that they stop firing. She used MAT Monday to wake all these muscles back up and my shoulders felt great afterwards. She says my shoulder joints are fine and that all the issues are muscular.


7/27
squat
65x5
155x5
245x3
335x2

briefs
425x2
515x1

suit
605x1

knee wraps
675xf
675xf

I seem to have no power when I get to depth. It feels like right before I hit parallel, by hamstrings become disengaged and weak and I get stuck in the hole with heavy weight. Part of it is probably because my briefs dont fit as tight as they did when I weighed more. Part of this issue is from not squatting for a long time and I am weak in this range of motion. Part of it could be the ligament in my left ass that got strained a few weeks ago. I need to fix this issue if I am going to put up decent squat numbers at my next meet in Nov (I signed up for a big meet in Nov). 675 should be warmup weight.

14" box squats raw with Duffalo bar
285x3x4
This weight felt stupidly light for the top 3/4 of the movement (probably because that's a similar ROM that I have been DLing heavy with), but it felt horrible in my hips at the bottom when my feet were moderately wide the first set. They were less bad when I moved my feet in. After the last set, my shoulders felt like they were on fire, so I had to stop. I did some step ups after that.

I think I need to do more shoulder rehab exercises and do them more frequently. I will start tonight with that. I also really need to work the bottom part of my squat, like below parallel.

I am glad people are interested. Thanks for letting me know.

cha- how many lifting sessions do you do per week?

Usually 4. I do heavy bench Sundays, squat Tuesdays, (usually but not always) speed bench (and or shoulder rehab) Wednesdays and DL Fridays.


I did a bunch of shoulder rehab stuff this past Wed.

7/30

DL (still doing modified sumo)
225x5x2
315x3
405x2

suit
495x1
585x1
625x1
Right hammy felt tight so I stopped these.

conventional rack pulls a couple inches below the knees
546x2
636x2
686x2
726x1
756xf

RDLs
245x8x4

8/1

bench press
45x15 - felt bad touching my chest.
95x10 - I stopped a bit above the chest on most reps

1 board
135x10
185x5
225x3
275x2
315x1

blue SDP
2 boards
495x1 - Both shoulders felt bad, like a burning feeling, but the left was way worse than the right. I stopped. I was able to spot and load fine.

I tried doing the rowing machine and the end of the ROM sucked, so I just stopped and called it a day.

I saw my chiro today. All the biceps muscles, tendons, everything that goes through the upper groove of the shoulder area, is jacked up. The left infraspinatus is also jacked up. He suggested to lay off pressing for a couple weeks. Bleh. I am also going to lay off straight bar squatting for a couple weeks.

The left hip is still a bit jacked up from that strained ligament. That is likely a big reason why I have no power at the bottom of squats. I'm going to lay off deep squats for a couple weeks as well.

I would not be surprised if I wind up doing DL only at my next meet instead of full meet. I'm over 14 weeks out, but I think its going to take too long to heal and also get strong enough to put up big squat and bench #s in November. I am not giving up yet, but I will see in a couple of weeks where I am at after resting the hip and shoulder.

8/3

safety bar box squats (~17" box)
60x10
170x5
280x5
390x2, 2, 2, 3 (felt good so I forgot to stop at 2 lol), 2, 2
My upper traps tightened up so I stopped.

belt squats
180x10
270x10
360x8
410x8
450x10

8/4

minimal shoulder rehab stuff


I talked to my doc about the shoulder issues a couple days ago. I thought it was probably neck related. He agreed and suggested I get a digital motion xray. I did that yesterday.

The doc who did the xray said the right side of my neck is much better. The right shoulder is nominally better - its "only" a grade 3 separation now, which is better than grade 3 to 4, but its still not very good. He said the issue on my left side is definitely neck related, but that shoulder is also slightly separated.

Looking back, I think benching and squatting too much too soon definitely didnt help the neck thing. I was feeling something in the left shoulder when I would get the bar below about a two board even with only the bar - I had thought it was probably pec adhesions or something, but now I know it was coming from a nerve in my neck.

I talked to my doc last night after the digital motion xray. He says that he did PRP only (not stem cells) on me this past January because I typically heal very quickly and have a high testosterone level & figured that there was about an 80% chance PRP would fix everything. He thinks that I need some stem cell work now. I talked to him about the meet I was planning to do. At this point, it looks like I will probably put off another procedure for a few months & do DL only in Nov. He basically said be careful with my neck while DLing, but he knows what my form looks like when I DL and is not overly concerned. I will likely get stem cell injections at some point after mid November.