T Nation

All Out Attack


2 x bw + is a good dl. Competing with your son is priceless.


You and your son will do well at your meet. Each’ll be encouraging the other.


Thank you


Yep, I can’t wait.



Biceps Gauntlet

BB Strict Curls:
4 sets x 10 reps x 70

DB Reverse Curls:
4 sets x 15 reps x 30

Poundstone Curls:

4 sets x 15 reps x 30

Cable Extensions:
4 sets x 15 reps x 100

10 sets x 10 reps x various (no rest)

Everything moved pretty fast.



Light Bench:
135 x 10, 185 x 5, 225 x 1, 315 x 2, 225 x 25

DB Flies:
4 sets x 15 reps x 40

Machine Dips:
4 sets x 15 reps x 270

Robbie can’t let me get off with just a light bench day. 225 x 25 is a PR. My boy and I compete in seven days. We’re doing DL only. He’ll do much better than me.


Congrats on the PR! Good luck at the meet!


225 x 25. Looking for an adjective. Impressive.


The last couple were a struggle. I’m trying to challenge myself with it once every four or five weeks, and then take a week off from bench. For the last several months I have been doing week of 3/3/3, 3/2/1, 1/1/1 and 225 rep challenge.



135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1

DB Front Raises:
4 sets x 10 reps x 55

BB Hold:
4 sets x 1 reps x 315 (hold a long a possible)

Underhand Lat Pulls:
4 sets x 10 reps x 200

10 minutes / 85 calories

A couple of weeks ago I took red meat and dairy out of my diet. I have found the pounds are really coming off. Of course I took five days off when I was in Vegas.



10 sets x 10 reps x various (no rest)

Cable Extensions:
4 sets x 15 reps x 100

4 sets x 15 reps x 35

4 sets x 10 reps x 40

Poundstone Curls:

10 minutes / 79 calories

The family and hit the road for weigh-ins tomorrow afternoon. I’m not in any kind of shape for this, but I’ll see what happens. I am really excited to see my son compete. I took tomorrow off work, so I’ll probably hit the gym for stretching and light walking.


Have a great time tomorrow. You’ll both do well. We all expect great report regardless of the weights.


I’ll hopefully post some photos and video this week. It was an off day for me, but an awesome day for my boy. I’m a pretty proud dad.

We checked in on Friday and had no issues. I was a little worried about my son’s belt, because he was using my old weightlifting belt, and I was worried it might not be legal. Somehow he got it past inspection.

Saturday we arrived at the rules briefing, and found we were both in flight eight. So now we had all day to wait around.

We started warmups around 5:00 PM He weighed in at 155 and was opening at 318. He had issues with it, but nailed it. I opened at 420, my lowest ever, but got it. He then went to 321 with is next lift. Backstage we worked on his grip and stance. He nailed 321 with no issues. Now, however, is when he was told he could not use the belt. It is a six inch back and not four. I told him not to worry, we can share mine.

I then went to 440, but did not get it, because I did not lock out. My belt is a lever action buckle, so we started work on it after my lift. By the time we were done he was on deck. We didn’t even have time to make sure it was the right fit. It was so tight I am shocked I did not break him in two when I locked it in. He said, “it hurts” and I told him it would.

He went to 341 and nailed it easy. In fact, I am pretty sure 400 was in him. I stayed at 440 and got it easy. My lightest ever.

My son set a state record in his first ever meet. I’ll post video of him later. We both got first in our divisions, and I’ll also post a photo.

He’s pretty jacked up and wants to stay in the 165 division and hit 420 next year. That would be an awesome lift for a 20 year old person at that weight.




Congratulations to you both!
He made that look EZ!


State record in his first meet. Great start.


^Great work. Especially with the belt issue.


Thanks. He played it real conservative and I get that. I think he had 400 in him. I’m glad he didn’t get it though, because he is super pissed. I just need to buy him a new belt. Everyone says you can see the pride I have in our photo. It’s all for him.



Kroc Rows:
4 sets x 10 reps x 145

Reverse OHP:
4 sets x 10 reps x 135

Face Pulls:
4 sets x 15 reps x 100

Reverse Lat Pulls:
4 sets x 10 reps x 200

Back at it at 0500. It was a fast one. The new was of eating and after work cardio must be working, because I keep losing pounds.