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Old 08-29-2011, 07:28 AM   #21
BendtheBar
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Originally Posted by Fazc View Post
Very Bill Starr-esque approach, and anything to do with Starr is awesome. (He also had a beard, is it a co-incidence? I think not)

Just do me a favour and take a few days off before you start back. Your enthusiasm will be high right now and although you might not feel it yet; your body will be wrecked from the all encompassing physical and mental fatigue of competition.
No worries there. I was actually looking forward to a small break from the mental burden of training for a meet.

I am very focused on my new goals but am going to wait until possibly this weekend to touch iron again.
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Old 08-29-2011, 07:35 AM   #22
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Onward and downward as it is! What a great follow up challenge!
Good luck!
What are your nutrition plans?

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Old 08-29-2011, 07:56 AM   #23
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In on weight loss strength gaining log. I will start my trip to 231 next Monday. It was great meeting and lifting with you this weekend!
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Old 08-29-2011, 07:59 AM   #24
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In on the epicness! You got this buddy!

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Old 08-29-2011, 08:03 AM   #25
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Originally Posted by Wlfdg View Post
Onward and downward as it is! What a great follow up challenge!
Good luck!
What are your nutrition plans?

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Thanks Wlf. Right now I am just backing off calories and doing mostly Paleo. Hard to always do Paleo but one day a week I will allow myself a minor venture away as a slight refeed.
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Old 08-29-2011, 08:04 AM   #26
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Originally Posted by austin.j.taylor View Post
In on weight loss strength gaining log. I will start my trip to 231 next Monday. It was great meeting and lifting with you this weekend!
Great meeting you too. Let's get this done.
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Old 09-01-2011, 09:40 AM   #27
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Enjoy the rest and let's get ready to smash some weights big man.
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Old 09-01-2011, 10:10 AM   #28
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This is nothing, that a bearded beast can handle.

Kill it, Steve!
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Old 09-03-2011, 05:15 PM   #29
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Originally Posted by Chillen View Post
This is nothing, that a bearded beast can handle.

Kill it, Steve!
Thanks hombre.
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Old 09-03-2011, 05:28 PM   #30
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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September 3rd, 2011

Workout Grade: C

Workout Time: 67 minutes

Current Weight Loss: 0 pounds

Back at it after a week off. Good energy the first half of the workout, dragging the second half. Elbows feel a little worse for wear right now and my CNS was a little off. Lower back is slightly fatigued but no big whoop.

Deadlift plan is to microload and perform 5 singles once a week while focus on quality assistance work such as box squats, high pulls, heavy rowing, heavy core work and speed work (cleans and snatches).

Bench Plan is to stay light for a while...perhaps 275 for reps for 3-4 months.

Squat plan is to do some heavy box squats one workout and light box squats for reps the next. Box squats seem to give me quality carry over to regular squats so I am sticking with them.

Using the pull, squat, press workout that Glwanabe and I have been working on. It is basically these 3 lift variations plus assistance work. A very flexible template, and one that I am growing to like more each day.

Also cutting right now. Next goal is a 660 deadlift at 220 pounds. Will document my weight loss starting today.

Deadlift
Bar x 10
135 x 5
225 x 3
315 x 1
405 x 1
500 x 1
500 x 1
500 x 1
500 x 1
500 x 1

Lumberjack Squats
* First time using this lift - works the abs hard! Really taxing lift as well. Was drenched in sweat. After hitting my fore with this lift decided to forego direct ab work and add curls at the end.
90 x 5
135 x 10
135 x 9
135 x 8

Bench Press
* Palm of my left hand and left shoulder and elbow a bit beat up. Plan was to do 1, 2, 3, 4 and 5 rep sets. Shut it down after 3 reps. Weight way too heavy today. Live to fight another day.

One Arm Dumbbell Rows
* Great for my obliques. Also a good assistance exercise for core strength when using an alternating deadlift grip.
215 x 8 - R
215 x 8 - L

Dumbbell Curls
* First time doing these in 4 months or so. Felt light.
45's x 10
45's x 8
45's x 6
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