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Beer, Moose, and Poutine - A Canadian Strength Journey

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Cricket_Fire		...	08-04-2009 @ 22:18
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250 774.0 kgs @ 256kgs Eq	Thanks everyone April 8/09 Bench: 45x8 95x8 135x8 185x8 205x11 *no miss, 1 rep pr ***got a VERY sharp pain near my tailbone at the end of this set, inevitably because my butt lifted off the bench slightly. Don't think it's actually injured, but deffinatly not a good feeling Bench: +doubled minis: 3x45x5 3x95x5 *took these easy. Absolutely no arch Seated DB OHP: 25x25 30x20 35x15 Skulls (on bench) (not counting weight of the e-z-bar): 3x40x15 Rev Pec Dec Hammer Curl // Pullapart Face Pull // Pushdown -back felt fine after a bit of stretching/moving around, but I really don't wanna push it. Deffinatly going to take my next workout off so I can be sure -was supposed to do different assistance lifts but just decided to hit lighter, lower impact stuff -next bench workout is Easter Sunday in Detroit.. can't wait!
Cricket_Fire		...	11-04-2009 @ 20:02
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250 774.0 kgs @ 256kgs Eq	April 11/09 Squat: 45x5 95x5 135x5 185x5 225x3 275x3 +Ace Pro Briefs: 315x3 315x3 405x2 495x1 545x1 545x1 **depth actually was pretty close on this +Metal Viking V-Stance (straps up): 495x1 585x1 635x1 675x1 **looked pretty close ***no knee wraps on anything today Bunch of different ab stuff and stretching -form felt surprisingly good. 675 wasn't to depth, but technique felt good, kept my arch throughout, got my knees out well, and sat back pretty good -I think the 675 was 2-3" off. I feels ok about that tough; still ~ 6 weeks out, and this felt fairly strong -videos will come once I get back to Welland
Cricket_Fire		...	13-04-2009 @ 03:43
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250 774.0 kgs @ 256kgs Eq	April 12/09 - Trip to XXX Powerlifting Bench - 45x5, 95x5, 135x3, 185x3, 225x1 3 Board (raw) - 275x1, 295x1, 315x1, 325xmiss Bench: +Double ply Rage-X: 345x2 3board 365x1 2brd 395x1 1brd 405x1 1brd 425x1 - about a 1/2 board from touching 435x1 - touched, lockout was shaky but it was there 450x1 - touched, pressed up nice and smoothly 465xmiss - Chip folded the backs of the arms; apparently I'm too pussy to handle this haha 465xmiss - touched and started coming back up, but lockout wasn't there -f**king unreal session! Went out to Detroit to bench with some real lifters -Chip and his guys really know their stuff; I got a 65lb pr in one training session with them! I could be looking at a 100lb meet pr in May lol -Shooter also hit a huge pr with 585 (70lb pr!) VIDEO of the 450:
just_t		...	13-04-2009 @ 14:20
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	great benching man!
Cricket_Fire		...	14-04-2009 @ 04:34
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250 774.0 kgs @ 256kgs Eq	Thanks Tom . Amazing what you can learn in 1 session. Hopefully Shooter and I can improve on this once we start training together again this summer. We could both potentially get 100lb meet pr's in May (his best is 515 and he took 605 for a good ride, my best 365 and I almost got 465 up) Gonna do a bunch of upper back work tomorow I think
Cricket_Fire		...	14-04-2009 @ 18:12
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250 774.0 kgs @ 256kgs Eq	Apr 14/09 Mobility Warmup: -Squats/Goodmornings with varied stances using empty bar; working on getting as much ROM as possible -Shoulder dislocates w/ mini band -hip flexor stretching -glute bridges Sumo Rack Pull (mid-shin) - worked up to 455, then MISSED 495.. wtf!?!? pr on this movement was 545, and that day I did heavy work BEFORE this! DB Row - one set of 80x8, then decided I better just cut it off for the day. Finished with some cardio -very ****ty session; too much heavy work too close together recently I think.. damn near all my joints hurt today aswell (right shoulder/elbow was killing me from throwing a football around yesterday for way too long with poor throwing technique lol) -gonna take my next couple workouts really light, then see how I'm feeling for my next ME squat sesh -really starting to work on mobility stuff. Chip said it'll help for improving arch, and I can barely get paralel any more squatting raw lol. Watched Magnificent Mobility this morning, so I'll start working some of their stuff, as well as Chip's recomendations, and whatever else I happen to pick up
Cricket_Fire		...	15-04-2009 @ 19:43
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250 774.0 kgs @ 256kgs Eq	Apr 15/09 Mobility Warmup (x2 each): -squat & gm empty bar deep as I can -back stretch over swiss ball -hip flexor stretch -lumbar twists (laying on back w/ legs raised bent @ 90 degrees, moving back/forth) Bench: 2x45x8 95x8 135x8 3x185x8 *3 different grips +doubled minis: 45x3 95x3 6x135x3 Chain Suspended Lockouts (closegrip): 135x12 225x12 315x11 *got 12 on this easy last time Seated DB OHP: 30x25 35x15 40x10 -really worked my setup -I hurt in a bad way in the wrong places. I think it's time for a week of rest. I'll keep up with the mobility stuff and (maybe lol) cardio. Give me time to study for exams, heal up, and come back home fresh and ready to bust ass -don't think I've taken any time off since before the last meet, so I could use it
Cricket_Fire		...	20-04-2009 @ 19:42
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250 774.0 kgs @ 256kgs Eq	Apr 20/09 Mobility Warmup (squat/gm with empty bar, shoulder pushthroughs, standing twists) Squat: 2x45x5 95x5 135x5 185x3 225x3 275x3 315x3 365x1 405x1 +knee wraps (convicts): 455x1 3x500x1 Sumo GM: 3x315x3 Seated Ham Curl // Pulldown Abs: 3 set - 90x8//110x12 Tonne of Stretching/Mobility Stuff -squats felt wierd lol; I'm too used to sitting back into the suit I think. The weight felt good, but they were reeeeeally slow lol -I think the mobility stuff is working; I was able to get depth without any pain in hips whatsoever
just_t		...	20-04-2009 @ 22:09
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	3 singles at 500lbs with belt and wraps is good going mate
Cricket_Fire		...	22-04-2009 @ 22:42
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250 774.0 kgs @ 256kgs Eq	Thanks Tom. Would've liked 530 or so, but so long as my suited keeps improving I'm happy lol Apr 22/09 Mobility Warmup (squat, hip flexor, arch over swiss ball, shoulder dislocates) Bench: 45x8 95x5 135x5 185x3 205x3 225x3 245x2 (5lb pr. No try @ 3rd rep) Bench: +doubled minis: 9x95x3 Military Press: 95x6 115x5 2x115x3 Rolling DB XT - 3x30x12 JM Press // Hammer Curl - 45x12//30x12, 65x12//30x12, 75x12//30x12 Pulldown (wide neutral grip) - 3x170x12 Bunch of stretching 20 minutes hard on stair climber -good workout, but I was hoping to take 245x3. 2nd rep was damn tough so stopped there haha. Still a 5lb pr
Thing		...	22-04-2009 @ 22:44
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	some nice pr's
Cricket_Fire		...	24-04-2009 @ 02:13
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250 774.0 kgs @ 256kgs Eq	Cheers Thing April 23/09 Box Squat (14.5"): 45x6 +averages (choked around 2 dumbells): 45x2 95x2 135x2 8x225x2 Speed Sumo DL: 135x5 225x1 12x315x1 *less then 20 seconds rest Seated Ham Curl // Pulldown Abs: 90x12 // 110x12 115x10 // 120x10 135x8 // 130x8 DB Side Bend // Reverse Pec-Dec: 80x8 // 70x12 95x8 // 80x12 120x5 // 90x12 Weighted Crunches // H-Roll: 25x12 // 15x12 35x8 // 20x12 35x8 // 20x12 ~20 minutes mobility work to finish off -really pushed the pace on this one; next to no rest on anything -gonna hit some upper back work tomorow, then double ply benching Monday -I am now a proud college grad [] haha
Cricket_Fire		...	27-04-2009 @ 23:00
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250 774.0 kgs @ 256kgs Eq	Apr 27/09 Big day today haha WORKOUT 1 - Shooter's Bench - up to a miss at 250.. wtf, I doubled 245 Wednesday haha BIG Boards - 495x1 off a 2 board, 535 miss on 3 board (miss-grooved) Chain Pressing for triples WORKOUT 2 - Ironworks BB Row - up to 245x5 & 275x3 Pulldown - up to 235x5 Fatman Pullup // Pullaparts EXTRA WORK contrast shower after workout 1 20 minutes foam rolling/stretching after workout 2
Cricket_Fire		...	29-04-2009 @ 17:02
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250 774.0 kgs @ 256kgs Eq	Apr 28/09 Mobility/foam rolling Squat: 45x5 95x5 135x5 185x5 225x3 +reverse doubled super-minis: 315x3 405x1 495x1 +Ace Pro Briefs: 545x1 585x1 635x1 675x1 -675 actually didn't feel super-heavy but moved damn slow haha -no knee wraps on anything today -bands were set up so they were JUST starting to get taught at the top, not much tension @ top -I'm feeling pretty confident with this session - if I can get 675 reverse band with no wraps, no suit, walked out, and broken at pretty well every body part, 700 with a suit/briefs/wraps out of a monolift in meet conditions sounds more then possible Finished with some ab work Back, left knee, both wrists, and occassionaly my shoulders are all giving me a lot of pain right now.. I don't wanna take time off this close to the meet but I think training through this will do more harm then good. Gonna take off Wednesday/Thursday, going to chiro on Friday for the first time, so if I feel good I'll be going to Shooter's Saturday for a bench sesh
just_t		...	29-04-2009 @ 20:41
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Roller work? pansie why do you do it first? id have thought youd do it after?

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