Past Training Log
WABDL Midwest Regional Bench Press and Deadlift Championships - Minneapolis, Minnesota - May 27, 2006
| Sunday,
May 28 - Meet Report BWT - 311.0 Oops . . . Immodium for the shits on Thurday and Friday added about 5 pounds. I actually was 312.5 when I first stepped on the scale, then tried to see if I could "expell" some pounds. Only dropped a pound and a half so decided to be the runtiest SHW in WABDL. The drive was eight hours and I didn't sleep particularly well Friday night. Fortunately, no sciatica on the drive up. Bench Press: 1st - 556.5 GOOD - An easy opener in the 54. Into the Super Plus for 2nd and 3rd. 2nd - 666.7 MISS - My wrists rolled as I got the press command, bar to the belly. 3rd - 677.7 GOOD - Touched just right, good speed up, fought it to lockout, thought my right wrist was going to break and then got the rack command. 1st Place - Open 1st Place - Master 40-46 Illinois State Record - Master 40-46 I side-judged the final flight of bench. When I tried to get out of the chair, my legs were very tired. This is a good sign as it means I'm getting some better leg drive on the bench, though I worried that it might sap some of my speed in the deadlift. Deadlift: 1st - 600.7 GOOD - A usual light opener. 2nd - 650.2 GOOD - Gus said I needed a "moderate" weight for an additional warmup. 3rd - 701.9 GOOD - Fast off the floor and smooth, steady lockout. Maybe 710 or 716 left in me. I found out afterward that the 701.9 is a new WABDL National and World record for Master 40-46. I hadn't even thought to check the SHW records as I assumed that they were at least mid-700s. 1st Place - Open 1st Place - Master 40-46 Best Lifter - Master 40-46 Illinois State Record - Open Illinois State Record - Master 40-46 National Record - Master 40-46 World Record - Master 40-46 I want to extend a huge "thank you" to Ron L'Huillier, my very first powerlifting coach and the man who got me started in the sport. Ron flew out to Minneapolis to provide handoffs for my bench and also gave invaluable assistance and support to Steve and Hae-ryong. By a happy coincidence, Ron was able to take care of some business locally in the Minneapolis area in addition to helping us at the meet. Ron was worried that his handoffs might not be up to snuff, but after two warmup sets he had it down perfectly and handoffs were never an issue on the platform. In fact, the handoff with 677.7 was the best of all. So thanks very much Ron! I couldn't have performed so well without your help. I was glad to finally get a successful bench attempt in for you to witness. Give yourself a pat on the back and take some extra pride in my lifting on Saturday because you got me started and gave me my foundation in the sport. I wouldn't be where I am today without you. I continue to pass on to my new lifters the wisdom you passed on to me. Thanks to Steve Erlenbaugh and Hae-ryong Chung for going out to Minneapolis to compete. Even with just three of us, we had the Illini Powerlifting spirit on display for the fans. Thanks to Nick Lepine, Blake Richards, Laramie McMasters, Charles West, Brent Dreger, Matt Mongeon and the rest of our IMPE lifters for help with hand-offs, boards, spotting, and form critique over the past few months. My success depends on all of you. Thanks to Randy for some great workouts and many long, useful discussions about benching and lifting in general. Thanks to Janne for great workouts and for showing me what it means to be a student of the shirt. Thanks very much for the advice of Wayne, Roger, Matt, Lee and everyone on the Ryanopower discussion board. These guys are all students of shirted benching and have given very sound advice and much-appreciated encouragement over the past many months as I've struggled very had to improve my skill, technique, and lockout power. They exemplify the best of powerlifting by freely sharing their knowlege and experience in a positive, supportive manner. Finally, thanks to Roger Ryan for being a great example and inspiration to all of us in the sport. Roger works hard and keeps his goals fixed firmly in his mind. He doesn't let others put limits on his potential; indeed he reminds us that our only limits are the ones we impose on ourselves. He handles adversity with class and wisdom, and enjoys success with humility. Age really is just a number. After 21 years in the sport, finally a World Record! So what's next? I have until June 1st to decide on the Summer Bash. Minneapolis took alot out of me and I might be pushing it doing another meet so soon . . . June 10th. I'll decide in the next day or so. I may do WABDL Nationals August 5th in Dallas, but if so I will focus on taking a shot at the 308 deadlift World Record: 755.0. I believe I may have been good for up to 733 at Minneapolis had I not benched. 755 is within reach. Tennessee is for sure, and I may again be going for the 308 record, but weighing in the 280s for a change. Then pull at Jeff's APA show, and then Worlds. |
| Tuesday,
May 23 - Bench Day Final bench workout before Minneapolis. BWT - 310.4 Need to drop three this week. Bench Press - 135x10 135x10 185x5 225x5 275x1 315x1 F6 52 on . . . 3-board - 405x1 2-board - 500x1 1-board - 565x1 Full-Range - 585x1 Shoulder pre-hab, cleanup, and abs at home. This was my first time in the 52 this cycle. This opens up more options: a possible second with 584 or 589.5 if I'm not feeling right, with an outside shot at a PR 606.2 + chips if I want. Still will most likely go into the Super Plus on second for 666.7. |
| Thursday,
May 18 - Supplemental
I
have to add that I've really appreciated Laramie's help the past few
months in working this new setup. Without his help, I wouldn't have been
able to come so far with the new style. |
| Thursday,
May 18 - Deadlift Day BWT - 308.5 I decided that if my workout went well today I would deadlift in Minneapolis. Deadlift - 225x3 315x1 405x1 Straps up . . . 495x1 585x1 685x1 This was fast and easier than the 665 last week. However, I tore a chunk of callous off my right hand. I will deadlift in Minneapolis. So I decided to forego trying for a stiff-leg PR this week. Rack Lockouts 500x1 Ripped the hand again. Called it quits. Time to rest for next week. The wild card will be the long drive up the day before. |
| Tuesday,
May 16 - Supplemental
The
Good News: |
| Tuesday,
May 16 - Bench Press Day BWT - 310.4 This is the result of a weekend with my parents. My mom said I was getting too fat and then proceeded to stuff me with my favorite dishes. However, this really screwed up my workout. Bench Press - 135x10 135x10 185x5 225x5 275x1 315x1 F6 Super Plus on . . . 3-boards - 405x1 500x1 2-boards - 600x1 Full-Range - 675x0 675x0 Left sleeve was twisted on the first. Near touch (and it was a TOUGH touch) my left elbow was getting yanked, so I called spotters to take it. On the second, just before touch the bar flopped to the belly. No leverage. No lift. Thanks mom. I was 307 last week for the 660. When I saw the extra weight on the scale, I should have known I needed 690 or so to touch. It's also possible the shirt was cranked slightly too much. Oh, well. Lift and learn. I'll drop about five pounds for Minneapolis. Shoulder rehab . . . Abs at home . . . I'm toying with the idea of trying something in the 52 next week before the meet. |
| Thursday,
May 11 - Deadlift Day BWT - 308.2 Deadlift - 225x3 315x1 405x1 Straps up . . . 495x1 585x1 665x1 Stiff-Leg Deadlift - 600x2 Not enough gas for 3, but a post-surgery PR and just 5 pounds off my best ever. Rack Squats - 585x1 675x1 775x1 Heavy Pulldowns Bike X 20mn Abs Laramie was kind enough to shoot alot of video of my deadlift workout, which I will enjoy putting to appropriate music (i.e., Ella Fitzgerald, Shirley Bassey, Liza Minelli, RuPaul, The Village People). |
| Tuesday,
May 9 - Bench Press Day BWT - 309.3 Bench Press - 135x10 135x10 185x5 225x5 275x1 315x1 F6 Super Plus on . . . (I didn't wash the shirt after the last workout in hopes that it would be a bit more stretched out . . . it was.) 3-boards - 405x1 First time ever touching a 3-board in this shirt. 500x1 2-board - 600x1 1-board - 635x1 40 pounds less than the 1-board two weeks ago . . . lightest 1-board in this shirt. Full-Range - 660x1 PR A little pause at transition but otherwise smooth. I still have one more heavy week, so I've got many options open. At this point, though, in Minneapolis I could go: 1st - 551/556 in F6 54 2nd - 661/666 in Super Plus 3rd - 677/683 4th - crank the shirt and go 688+ Close-Grip Bench Press - 135x5 225x5 225x5 275x5 Going easier on these to rest my left shoulder. Shoulder Prehab Heavy Tricep Pressdowns Bike X 20 Cleanup Abs Thanks very much to Jeff for handoffs, and to Nick, Charles and Brent for spots and boards. |
|
Thursday,
May 4 - Deadlift Day |
|
Tuesday,
May 2 - Bench Day BWT - 309.5 No cardio since last week and two consecutive nights of eating out . . . A light week to find a possible opener in the F6 54. Bench Press - 135x10 135x10 185x5 225x5 275x1 315x1 F6 54 on . . . 3-Boards - 405x3 2-Boards - 500x1 Full Range - 550x1 Easy. 551 or 556 would be a good opener. This is a full-range PR in the 54. Handoff man had to go, so on to close grips. Close-Grip - 275x5 315x5 325x5 335x3 Shoulder Rehab Cleanup Bike X 20mn. Abs |
|
Friday,
April 28 - Supplemental
I've
got 3 more heavy workouts left, so I figured all full-range from here
on, with at least one week to include full-range in the 54 and 52 to
gauge how I might use them for openers (maybe 551 in the 54 or 584 in
the 52 . . . would be nice if I could hit a meet PR of 611 in the 52).
This would also function as kind of a "down" week, relatively
speaking. So that leaves two full-range workouts in the Super Plus
before the meet. I could also have three full-range workouts in the
Super Plus if I did a full-range opener check in the 54 or 52 on Monday
before the meet. I've been working down the boards over the last several
weeks and I'm ready for full-range. I'm just not sure how to plug in my
down week. |
|
Thursday,
April 27 - Deadlift Day BWT - 307.4 Deadlift - 225x3 315x1 405x1 Straps up . . . 495x1 625x1 Better than 605 last week. Grip was good. Setup seems to be working very well. Jeff said it looked efficient. Stiff-Leg Deadlift - 555x3 This is 50 pounds off my pre-surgery 2-rep PR. Rack Squats - 585x3 675x3 725x3 Heavy Lat Pulldowns . . . Bike X 20mn Abs . . . Grip work with Captains of Crush |
|
Tuesday,
April 25 - Supplemental
I forgot to mention: I burped up a mouthful of . . . stuff . . . close to lockout. It was a tough rep. |
|
Tuesday,
April 25 - Bench Day BWT - 307.3 Bench Press - 135x10 135x10 185x5 225x5 275x1 315x1 F6 Super Plus on . . . 3-boards - 405x1 no touch 500x1 2-boards - 600x1 cake 1-board - 675x1 PR This was a fight. Tough touch and touched low, was out of the groove, but I fought it all the way to lockout. Bret made me hold at lockout for a couple seconds. I would have liked a double, but fighting an out-of-the-groove single to a clean lockout was good training and very satisfying. My usual lift-off guys were not available, so Bret really stepped up and did a fantastic job, with Tomo, Blake Johnson, Brent, and Charles helping at sides. The last big handoff was only slightly unsteady . . . an impressive achievement for Bret's first time handing off the big weights. So thanks to these guys for the good work. My success depends on them. I washed my shirt this week, so it felt a bit tighter than last week. I won't wash it before next week. Maybe I can get it loosened up enough to get a clean touch in the 650s or 660s by Minneapolis. (Yes, Janne, I know; I should already be able to touch with lighter.) My next four workouts are crucial, so I'm going to have to make hand-off arrangements in advance with finals coming up. Close-Grip Bench Press - 275x5 325x4 275x9 Shoulder rehab . . . Abs . . . |
|
Thursday,
April 20 - Deadlift Day BWT - 306.7 Deadlift - 225x3 315x2 405x1 straps up . . . 495x1 605x1 Stiffleg Deadlifts - 535x3 Rack Lockouts - . . . went easy on these as my back was spasming 135x5 225x5 315x1 405x1 495x1 585x1 Heavy Lat Pulldowns Abs . . . |
|
Wednesday,
April 19 - Supplemental
Question
of the day: Did my improved warmups facilitate my good performance on
the target set? Or would I have performed well regardless? |
|
Tuesday,
April 18 - Supplemental
The Super Plus is definitely the shirt. Just need to find out what I need on the bar to touch full-range. 675 seemed to get down onto the 2-board smoothly with no pulling down toward the belly. |
|
Tuesday,
April 18 - Bench Day BWT - 307.0 Bench Press - 135x10 185x5 225x5 275x1 315x1 F6 Super Plus on . . . 3-boards - 405x1 couldn't touch 495x1 2-boards - 600x1 easy 675x2 PR strong and clean . . . solid lockout Close-Grips - 275x5 315x5 Shoulder Rehab Tricep Pressdowns Abs Bike X 20 |
|
Monday,
April 17 - Cardio Cardio - Bike X 20mn. |
|
Thursday,
April 13 - Deadlift Day BWT - 306.0 A light workout for the first time deadlifting since Japan . . . Stiff-Leg Deadlift - 135x5 225x3 315x3 405x1 515x3 Rack Squat - 585x3 675x3 Hyperextensions - 3 sets Heavy Lat Pulldowns - 3 sets Leg Curls - 3 sets Abs Bike X 20mn. |
|
Tuesday,
April 11 - Bench Day BWT - 304.5 Bench Press - 135x5 225x3 275x1 315x1 F6 50 on . . . (trying to see if this gives any more than the Super Plus) 3-boards, all - 405x1 495x1 600x1 655x1 Easy 675x1 Missed a second rep. Didn't reset before descent on the second rep. As a result, the bar path was too high. Bobbled the bar about half-way up. Still pleased, though, as I typically do only singles. The first rep with 675 was easier than last week and it was obvious I had the strength for a second, just not the execution. Jury's still out on the shirt. 50 is awfully small on me. Close-Grip Bench Press - 275x5 315x4 225x15 Shoulder rehab . . . Bike X 20mn. Abs |
|
Tuesday,
April 4 - Bench Day BWT: 300.5 Bench Press - 135x5 225x3 275x2 315x1 F6 Super Plus on . . . 3-boards - 405x1 495x1 600x1 675x1 3-Board PR Blake made me hold the lockout for 2 seconds before racking. Close-Grips 275x5 315x4 Shoulder Rehab Cardio . . . out. Still wiped out from the weekend so this was a low volume workout . . . well, most of my workouts are low volume. I'll try the 50 next week to see if it works as well as the Super Plus. |
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