Bench Accessories
Earthquake Bar
3*20
Band Pull Apart
KB OHP
3*10
DB Curl
2*20
Band Pressdown
150
Bench Accessories
Earthquake Bar
3*20
Band Pull Apart
KB OHP
3*10
DB Curl
2*20
Band Pressdown
150
Looks like your old friend Rosemary did pretty damn well at USAPL Raw Nats this weekend.
SNAP, Cookie had a pretty good day. We also had a guy from our gym competing too.
Good to see the youngins listen to their coaches and do well.
Cambered Bar Squats
15
35
5*5
GM
5*5
Row
5*5
Bench Accessories
Earthquake Bar
3*20
KB OHP
2*10
Band Pull Apart
100
DB Curl
2*20
Band Pressdown
100
Bench
35. 195
55. 225
Face Pull
3*10
Band Pressdown
100
Shoulders and elbows felt good after some time off. Weight felt light
Squats
Cambered Bar
35. 270
33. 300
GM
3*8
Rows
3*8
Slept in this morning. Squats felt real good. Speed and depth were solid. Looking forward to the next 6-8 weeks
Have last golf tournament of the year tomorrow.
Crowded gym on a Monday.
Bench Accessories
KB OHP
3*10
Band Pull Apart
100
DB Curls
2*20
Band Pressdown
100
Lots of golf and lots of continued solid lifting.
Bench
2bd
15. 195
35. 225
5*3. 250
Face Pull
3*10
Band Pressdown
150
Weight felt good. Speed was good. Elbows and shoulders no pain.
Stretched @ 7:30am
DL Block Pull
Worked up to 5*3 @ 405
Rows
3*10
Pull Thru
3*10
Hadnât done any puling since @ June. Had to protect my elbows (tendonitis) during golf season.
May feel todayâs session tomorrow.
Weight didnât seem too heavy. Lockout was a breeze.
Will pull every 4th week after squatting for 3 weeks. Trying to not be too beat up.
Bench Accessories
Earthquake Bar
3*20
KB OHP
3*10
Band Pull Apart
100
DB Curl
2*20
Band Press down
150
Went out to dinner with some teammates last night. Watched some football and ate a lot of food.
University of Iowa powerlifting team came in today to do some training this morning. Their former founder (Kyle Keough) has been lifting with us at 22nd Street Barbell for the last couple years.
Bench
Earthquake Bar
2*20
Bench
15. 190
35. 210
5*3. 235
Face Pull
3*10
Band Pressdown
100
Weight felt light. Moved well. Best of all, shoulders and elbows felt good.
Last night we had a fundraiser for a lifter who was injured at our meet a month ago. He blew out both knees.
We raised @ $4000. My wife and I have a new painting and a 1 night stay at the Marriott in Des Moines. It was for a good cause.
8am Squats
Cambered Bar Squats
15 210
35. 245
5*3. 275
Good Mornings
5*5
Rows
3*10
Was asked to play in another golf tournament tomorrow. Playing a real tough course.
Low tonight @ 35. Should be mid-upper 40s when we tee off. Wonât be too bad if the wind lays down.
Cold golf sounds fun. Strong lifting in here.
Bench Accessories
Earthquake Bar
2*20
KB OHP
2*10
Band Pull Apart
50
DB Curl
1*20
Band Pressdown
100
Cambered Bar Squats
15. 210
35. 245
5*3. 280
GM
3*5
Rows
3*5
Depth food and bar speed good.
Starting a revolution in the gym. Someone was squatting with the cambered Bar when I got there.
Bench Accessories
Earthquake Bar
3*20
KB OHP
3*10
Band Pull Apart
100
DB Curl
2*20
Band Pressdown
150
Bench
Earthquake Bar
3*20
Cgpb
Worked up to 3*5 @ 225
Face Pull
3*10
Band Pressdown
150
Squats
Worked up to 5*5 @ 260
Weight move fast. Depth was so so.
Cleaned house, getting ready for our family Thansgiving tomorrow.