T Nation

All Out Attack


No, I stopped Coan to get ready for the meet. I know I can do a lot more (because I have) I’m stalled right now.



35 minutes / 418 calories



Kroc Rows:
4 sets x 10 reps x 145

DB Side Raises:
4 sets x 10 reps x 45

4 sets x 5 reps x 135

Reverse Lat Pulls:
4 sets x 10 reps x 180

EFX Stepper:
5 minutes / 37 calories



35 minutes / 391 calories


What’s your son lifting for meet preparation?


We’re both doing deadlift only. I don’t think he even benches. I was looking at the preliminary schedule and we might be in the same flight. How cool would that be?

Being a college student, he trains at school, unless he comes home for the weekend. I’ve given him some tips, but I think he is probably doing his own thing.


Hopefully he’s doing barbell rows and good mornings. Those have helped me.


No idea. Of course at 20 years old it’s easy to get stronger just doing about anything.



135 x 10, 185 x 5, 225 x 3, 245 x 1, 330 x 3, 370 x 2, 400 x 1, 315 x 3, 225 x 21, 135 x 10

Svend Press:
4 sets x 50 reps x 3 plates (10s)

Robbie challenged me again with 21 reps of 225 after a set of 400. To be fair when I am doing the 225 for a bunch of reps, I am going as fast as I can and I am not locking out. Still, those last couple were killers.



Deficit Deadlifts:
135 x 10, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 2, 405 x 1, 365 x 2, 315 x 10

I’m still messing around with the new stance. Next week will be heavy.



135 x 10, 185 x 5, 225 x 3, 245 x 1, 320 x 1, 350 x 1, 415 x 1, 225 x 15, 225 x 10, 225 x 5

I have been out of action all week. Last week I messed up my back on rep seven or ten on my final DL set. I felt it, but of course I’m too stupid to stop. I then had the worst back spasms I have ever had. Monday and Tuesday were really bad. I even resorted to taking the elevator to my office both days (one flight of stairs).

I treated my back with ice for two days and then heat for two days. It got better as the week went on. I then went in for my first ever massage yesterday (I hate people touching me). The massage lady worked me over and put a hurting on. My back felt way better, but she warned me that in three days I’ll feel like piss. Today, however, it feels much better than yesterday.

The meet is June 30th, so I have some time. I almost thought about pulling out, but things feel better so I will go for it. In fact, I’ll try deadlifting tomorrow.

Today I felt really strong. 320 and 350 flew off my chest. We always use three spotters when going over 400. Today my son was on one side and Robbie’s son on the other. I could feel Robbie’s kid holding onto the bar when I lifted off. This threw my off as the bar came down uneven. I’m counting the lift even thought this messed me up and I needed a slight bump. I’ll just repeat the weights on a month when I go 1/1/1 again.



135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 1, 455 x 1, 405 x 1, 315 x 5

Leg Curls:
4 sets x 10 reps x 110

I felt pretty good today. My back was just a little tight going in. I put one of those Icy Hot patched on the spasm area. It all felt good until 455. I felt it tighten up half way up. I decided to back off and not test it any further.

I am now rethinking my idea of switching from sumo to conventional right before the meet. I think if I stay with sumo there will be less pressure on my lower back. I can then make the switch after. Today was a good example. If I had been pulling sumo, I do not think my back would have been an issue. I figure I have two more DL workouts to figure this whole thing out.

On a side note my son and I sent the entry forms in yesterday. I am looking forward to the two of us out there.

My wife and I head to Vegas Tuesday. It will be a nice getaway.


I think you’re wise to stick with sumo this close to a meet.


We’ll see. I’m just looking forward to being out there with my boy.



10 sets x 10 reps x various

Cable Extensions:
4 sets x 10 reps x 95

4 sets x 15 reps x 35

Machine Dips:
4 sets x 15 reps x 270

Poundstone Curls:

10 minutes / 78 calories


A friend posted this the other day


I get it . I feel like I am about 85% now.



DB Front Raises:
4 sets x 12 reps x 50

DB Side Raises:
4 sets x 10 reps x 45

4 sets x 5 reps x 145

One Arm Press:
4 sets x 10 reps x 35

Off to Vegas…



135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 425 x 1 465 x 1, 505 x 1

Leg Curls:
4 sets x 10 reps x 110

We returned home from Vegas yesterday. Considering all the walking and drinking I did all week, today was not too bad. Still, I have the lowest expectations I have ever had for a meet. Vegas as not good for my meet, I found out.

My son told me he pulled 400 this week. At 155 pounds that’s a pretty good deadlift. The meet should be fun, just because the two of us willl be out there.


Happy Fathers Day!