Bench Accessories
Earthquake Bar
3*20
KB OHP
3*10
Band Pull Apart
100
DB Curl
2*20
Band Pressdown
150
Stopped to watch 198# teammate pull 705. Felt real weak when Mark Hauschildt was doing 4*8 inclines with 365#. Just another night at 22nd St Barbell.
Bench
Earthquake Bar
3*20
Worked up to 3*5
Shoulder felt stiff & fatigued.
Shit
Cambered Bar Squats
5*3 shitshow
Old training partner showed up. We BSd and barely lifted. I tbink I may have needed this.
Light snow overnight. Well, it is finally December.
Bench Accessories
Earthquake Bar
2*20
KB OHP
2*10
Rows
2*15
Band Pull Apart
50
Db Curls
2*20
Band Pressdown
150
Shoulder felt a little better this morning. Still stiff but got some blood flowing into it.
Bench
2board
15. 200
35. 225
5*3. 255
Face Pull
3*10
Band Pressdown
100
Shoulder was much more accommodating. Weight felt light and moved fast.
Helped a disabled Marine move this morning. Didnāt know him, never met him. Guy from our gym set it up.
Deadlift w/80# chain
15. 260
13. 300
5*1. 340
T-bar rows
3*10
Pull Through
3*10
Report from the meet in Kansas City. Had a couple 22nd St Barbell teammates, and friends, lifting.
Kyle Keough broke the 165 lb world record with a 1669 raw total in knee sleeves. 573/402/694.
Jake Hartman totaled 1779 @ 198. His lifts were 633/435/711.
Bench Accessories
Earthquake Bar
3*20
KB OHP
2*10
Band Pull Apart
50
DB Curl
2*20
Band Pressdown
150
1st batch of chili
1*1
Bench
Earthquake Bar
1*20
Bench
15. 185
35. 210
3"3. 240
Face Pull
3*10
Band Pressdown
100
Weight felt light and moved easy.
More importantly, right shoulder felt good.
Cambered Bar Squats
35. 240
33. 280
1*3. 305
GM
3*5
Row
3*5
Weāre hosting a USPA meet on 4/1/17. Thinking will give it a whirl.
Afternoon stuff
Earthquake Bar
3*20
KB OHP
1*10
DB Curl
2*20
Band Pressdown
150
Put together training for next 12 weeks. Leaning toward doing 4/1 meet. Need to get back into the deep waters.
Camber Bar Squats
35. 240
33. 280
3*3. 305
T-bar Rows
3*10
Camber Bar GM
3*10
Merry Christmas 
DL 2" blocks
15. 325
13. 365
3*1. 405
T-bar Rows
3*10
Pull Through
3*10
Cambered Bar Squat
35. 220
35. 255
3*5. 285
BB Row
3*10
Cambered Bar GM
3*10
Have a funeral tomorrow. Gal I work with lost her son earlier in the week. He died after a horrific benching accident. I know the owner and trainers at the gym he was at. It wasnāt our gym.
Thatās terrible. I read about it in our local paper. All the best to the family.
just caught up in here.
lots of golf and lots of training.
and you give back alot to both.
sorry to hear about your friends son.
Happy New Year.
Bench
Earthquake Bar
3x20
Bench
3x3 205
3x3 225
3x3 245
Face Pull
3x10
Band Pressdown
150
Squat Deload
Semi Sumo Speed Pulls
6*3. 225 + 80# chain
Pull Through
2*10
T-bar Rows
2*10
Havenāt really pulled sumo in long time. Eventually got down toward the bar.
Glutes fried.
Cambered Bar Squats
35. 255
33. 285
1*3. 320
BB Rows
3*10
Cambered Bar GM
3*10
Squats felt good. Bar speed was good. Depth good. Knee sleeves help as much mentally as anything else. Iām getting back to enjoying squatting.