8/15

squat up to 350x1

bench up to 297x1

DL up to 453x1

I got a bike inner tube and cut it into pieces like Pendlay did in one of those other vids and have been using it quite a bit the past few days. This voodoo flossing stuff really works.

8/17

chiropractor - ART and some manual low back traction

I asked Dr K if he had heard of this voodoo flossing stuff and he said yes. Apparently Kelley Starrett was in town recently for a seminar and he spent some time at Target field working on some players while Dr K was there working on players. They spent about two hours together and talked quite a bit. Dr K explained to me a little about how it works - compressing the muscle, forcing the blood out so that when the band is released, the blood rushes back into the area quickly, etc... He says it will be good to use this thing during warm up before squatting. He had a voodoo band in the room I was in - its a bit thicker than this bike inner tube I'm using. I hope mine comes in the mail today so I can use it before the meet tomorrow.

brag - I broke two state records in the masters (age 45 - 49) 220-242.5 lb class (squat & bench), and set a new DL PR.

beat - I failed two bench presses and have no idea why I wasnt strong enough to get them

variance - tied state record total Sort of a beat here - I know I could have easily got more on the bench had I not been greedy, and I could have maybe got a little more out of my last squat or my last DL to beat this. oh well

Squats:
177.5 KG (391.2 lbs)
192.5 KG (424.39 lbs) - state record + 5 KG & PR + ~4 lbs.
200 KG (440.92 lbs) - failed

Bench Presses:
142.5 KG (314.16 lbs) - state record + 2.5 KG
150 KG (330.69 lbs) - failed twice

Deadlift:
222.5 KG (490.53 lbs)
237.5 KG (523.6 lbs) - PR + 2.5 KG
247.5 KG (545.64 lbs) - failed, would have been a state record. I got it ~4" off the ground. More chain work seems like it would fix this imo.

1262 total, ties state record but since the other guy did it first, I dont get recognized for it.

This meet had a best masters raw lifter over 200 lbs based on wilks #. There were 5 of us. I took 2nd. The guy who won was in the 242.5 - 275 lb class. He has all 8 of the the state records for 275 for both age 40-44 and 45-49 and might have beat some of his own records today. He had a huge squat and a huge bench, but my DL beat his by ~30 lbs or so. I tied for the best DL in the masters with a guy who weighs ~290 or something like that.

So that was PRs for both the DL and squat?

Even more impressive considering all the problems you have had to contend with.

Awesome work man! Bummer about the bench, you'll get it next time and crush the totals record for sure.

Great job cha! How many meets have you competed in now?

Nice!

Inspiring. Can't believe how much progress you've made since your last major injury.

Once your squat catches up a little to your DL and bench, you'll crush those records.

Nice!

Inspiring. Can't believe how much progress you've made since your last major injury.

When your squat catches up a little to your DL and bench, you'll crush those records.

Nice job! 1300 is right around the corner!

Thanks!

two - the first one wasnt drug tested. The one yesterday was. There was a significant difference in the average strength of the field.

Thanks!

yeah, but I got the squat record and missed the DL record. I'm planning to do a variation of Coan/Philippi DL program starting tomorrow so I can break the record in November.


Thanks - I hope so!

Sorry, what I meant is that you'll crush those totals.

good luck with the DL program. Curious what that will look like.

I'm basing it loosely on this:
http://tsampa.org/training/scripts/c...lipi_deadlift/

I put in 523.6 as my current 1RM and 545.6 as my goal.

For the chain weeks, I'm subtracting 36 lbs for the exercises with 4 chains and 72 lbs for the exercises with 8 chains. When I DL, the weight of 8 chains is ~45 lbs at the bottom and ~145 lbs at the top. I might need to adjust those #s for the ssb box squats.

I came up with the trap bar DL #s based on some stuff that would make little sense to anyone but me without a lot of explaining.

I've done variations of this before and tried to do too heavy as my goal, so I failed near the end. I think this program will be more reasonable. The chain work should keep my low back from getting burned out, and they should also help my lockout strength.

Awesome job on the meet!

^ this.

I dropped by to watch but only caught the bench. Which is a bit ironic b/c I thought Cha would dominate that the most, lol. I guess the pressure of having me watching was just too great. Or my helpful "you got this" before he lifted had the opposite effect, .

Cha - that is just sick lower body lifts imo. If the next meet for this federation is in November I also think you're going to potentially set 4 state records (beating your squat/bench, setting the DL and also setting overall). Gogogo .

Thanks!

Thanks!

After getting the 314 bench and having crushed more than that at home, I thought I would get 330 with not much problem and at the moment when I decided my 2nd attempt, I was planning to do 340+ for my last attempt. I should have stuck to the original plan of 314/325/336.

My Wilks # was 367.641. I didnt record the what the others got and they havent been posted on the site yet.

Beastly lifts man, congrats!

Awesome job!

Thanks!

Thanks! I saw your comment on the youtube site too - thanks!

I just watched this - K Starrett & Gary Reinl talking about why icing & using ibuprofen post injury to reduce swelling is very bad.

http://www.youtube.com/watch?v=0UmJV...ature=youtu.be

Pretty amazing stuff there.

Very nice work! Bench was surprising for reasons you stated. random, but I think I should start watching my rest periods between sets now lol.

Thanks!

yeah, I cant figure it out so I'll just work on getting my triceps & lockout stronger.

8/20

My warmup consisted mostly of voodoo banding various parts of my legs then doing various stretching & mobility things. The trouble spot behind my right knee is a lot better than its been in a long time, my calves are getting softer than they've been in years and my right hip flexors are getting looser than I can ever remember. The GHR no longer cramps my calves or hamstrings.

DL
135x5, 235x5, 286x3, 326x2,
341 + 8 chains x 2

superset - speed DL & ssb box squats, 90 seconds between sets
speed DL
290 + 4 chains x 3 x 4

ssb squats
170 + 4 chains x 3 x 4

GHR - 1 - warmup set w/band assistance x 8
circuit - trap bar dl, standing cable rows, GHR, cable pulldowns, reverse hypers, 90 seconds between sets

TBDL - 326 + 8 chains x 3 x 3

rows - 200 x 8 x 3

GHR - 8, 8, band resistance x 8

pulldowns - 200 x 8

reverse hypers - 90 x 10 x 3

Would you guess this is due to voodoo banding or simply acclimating to GHRs? or both?