T Nation

Gimp in Training

Terry, powerlifter, trainer, friend and the 1/2 owner of the gym I go to, has called me out.

“You’re doing 315 by the end of the year.”

Me - “I’ll try… but…”

Terry - scoffs “You’ll try?! NO, that won’t cut it.”

So it begins again, it’s time for training to take priority over other pursuits, life events, and general bullshit excuses.

I now have a house, stable job, good work hours, good health and enough money to afford food and a few supplements.

Additionally, I’ve been to a couple more powerlifting meets and I’ve met some really good people. It’s a nice boost to the motivation.

Logging to resume monday…

Go for it man, you look like a pretty big guy so you’re probably not too far off. What is your bench at now?(I’m assuming you mean 315 bench since you are in a wheelchair)

The most I’ve ever done is only 240 or 245. I have absolutely NO push off the bottom (and no leg drive :wink: . I tried a shirt one time and was just shy of locking out 275. However, I’ll probably not touch a shirt for at least a few months.

The biggest bench on the SLP books is 350 for a SHW. So that may have to be a long-term goal. I might be able to use my current fat to lift in a few classes as I lean up. That’s stuff I’ll have to evaluate at a later time.

Anyway, it looks light Son Light Power has no record holders for Oklahoma in the wheelchair division. Also, they’ll have a competition in area some time around the end of the year.

It looks like I have rough goal and plan now.

Monday 05-19-08

Shoulder warmup:

  • face pulls
  • shoulder horn
  • piston pushdowns
  • band (behind back) presses

Bench
135 x 10
165 x 6
185 x 6
205 x 4 - really lost balance/groove on one
225 x 1, miss on 2nd rep
255 2-board x 1 (horrible groove),2nd much better, 3rd Neg

Floor Presses
135 + one chain - 10,10,8

Chain pullups - (hanging from the safety chains on Monolift)
10,10,12

Corner presses, or lumberjack presses…or as I like to call them “Gimplers”. Only had 15 pounds on the bar.

[photo]8057[/photo]

2 sets of:
15 Reps right/15 reps left/ 15 reps 2 hand

1 Throw set - just throwing bar at end of press and catching.
12L/12R/20 presses

Good luck, man! I’m sure you’ll be able to reach that goal.

Thursday 05/22/08

Shoulder warmup

Bench - Percentage training based on 230 lbs
135 x 10
160 x 10
172.5 x 8
185 x 6
195 x 4
207.5 x 2
217.5 x 1, miss 1

DE Reverse Grip Bench
135 + chain x 8,10,9

Tate Press
30 x 15
30 x 15
30 x 10+2+1+1+1 Rest/Pause

Face Pulls
100 lb x 20, 15, 15 - definitely too light

Ok, I looked up all the Son Light Power Wheelchair records:

Illinois
2004 Heath Logsdon - wheel chair/114 - 210
2007 Heath Logsdon - wheelchair/123 - 210
2007 Lee Morgan - wheel chair/198 - 225
No records in RAW.

Kentucky
2006 Heath Logsdon - wheel chair/114 - 225
2003 Heath Logsdon - wheel chair/123 - 200
2008 Heath Logsdon - wheel chair/132 - 215
2008 Stephen Matzek - wheel chair/shw - 350
2007 Lee Morgan - wheel chair/198 - 225
2008 Lee Morgan - wheel chair/220 - 275
2008 Stephen Matzek-wheel chair/55-59/shw - 350
RAW
2008 Heath Logsdon - wheel chair/132 - 215
2008 Stephen Matzek - wheel chair/shw - 350

Ohio
2005 Amber Salsburey-women’s wheel chair/97 - 105

TENNESSEE
2005 Heath Logsdon - wheel chair/114 - 210
2006 Heath Logsdon - wheel chair/123 - 205
2007 Darrell Huskey - wheel chair/220 - 255
2005 Darrell Huskey - wheel chair/242 - 275
RAW
2007 Heath Logsdon - wheel chair/123 - 205

WISCONSIN
2005 Joshua Myers - wheelchair men/132 - 230
None in RAW

No Wheelchair records in:
Alabama
Arkansas
Indiana
Iowa
Kansas
Maryland
Michigan
Minnesota
Missouri
Ohio - not in men’s
Oklahoma

It looks like there are only about 5 lifts that are above my current level… That’s some motivation.

Saturday 05-24-08

This is just a light day for mainly Rep and Active Recovery.
I do Bi work to try to keep the tendons healthy for the pulling exercises.

Shoulder Warmup:

  • face pulls
  • pistons
  • band pushes
  • shoulder horn

BB Shrugs
135 x 20
185 x 15, 15

Route 66 Shrug Machine
[photo]13846[/photo]

KB Snatches into a few presses

Piston Pushdowns with light bands x bazillion

YTWL - shoulder rehab/prehab
10 lbs. 2 x 12

Face Pulls
100 lbs. - 2 or 3 sets of 12

Hammer curls
30 x 12

Sup Curls
30lbs, 2 x 12

Tuesday 05-27-08

Bench - Percentage training based on 230 lbs
135 x 10 - warmup
160 x 10 ~70%
172.5 x 8 ~75%
185 x 6 ~80%
205 x 4 ~85%
210 x 2 ~90%
220 x 1, ~ 95%, miss on second

Rev Grip DE Bench - 135 + 1 pair chains
3 x 10 - Very smoooth

Seated Corner Press - isolateral
20 x 15
30 x 10
40 x 10
50 x 8

Here’s a Random pic of Terry pulling on Tuesday:
[photo]13847[/photo]

Friday 05-30-08

Bench
135 x 5 Normal grip/ x5 Rev Grip/ x5 Close Grip
Percentage training based on 235 lbs.
165 x 10
175 x 10
187.5 x 10
200 x 4
212.5 x 2
222.5 x 2

Reverse Grip Bench
135 lbs. + 1 pair Chains
10
13
8 R/P +2, R/P+1, R/P +Nothing

157.5 lbs x 4, R/P+1, R/P+Nothing = toast

Tate Press
30 x 16, 15, 13

Iso DB row
65lbs (3x10)

Monday 06-02-08

THis was a great session. I was tired for two days. It took a lot of sleep to recover.

Bench - % training based on 240 lbs.
135 x 5 Normal/ x5 Rev Grip/ x5 Close Grip
168 x 10
180 x 8
192.5 x 6
205 x 4
215 x 2
227.5 x 1, missed 2nd

1-Arm Cable pushdowns
50lbs x 15
Breakdown of 70/60/50 x 4 reps each

Straight bar extensions
70lbs - 2 sets x ?, it was a lot

Chain pullups
10, 13, 15

Seated Corner Press
20 x 10 iso, +both hands x12
35 x 10 iso, +both hands x12

Thursday 06-05-08

The pace was faster tonight and it really showed my lack of work capacity. This was a floor press and “death to
tris” night.

135 x 5 Normal/ x5 Rev Grip/ x5 CG

Floor DB press w/ pause at bottom
75 x 10
75 x 10
75 x 10
90 x 4, failed and R/P +2, R/P +2 assisted

BB - tricep attack
135 x 7 normal/ x7 Rev/ x4 CG +3 assisted
135 x 7 normal/ x6 Rev/ x4 CG +2 assisted

[photo]14110[/photo]

Barbell + Big chains
8 Normal/ 8 Rev Grip/ 2 CG + 6 assisted
Tris were totally shot

Floor Barbell Press
95lbs +1 pair chains x 8, 10, 21

1-Arm Cable Rows
80 x 12
100 x 8
120 x 6
120 x 5

Sat 6-8-8

AR/RE day

Lots of shoulder warmups.
Band piston pushdowns ~100

YTWL
10 lbs. (3 x 12)

Read Delt Raises 20 lbs (3 x 12)

Hammer curls - 30 x 15
Alt. Sup. curls
30 x 12
35 x 10
40 x 10
45 x 6

Seated BB Shrugs
135 x 20
210 x 10, 10, 10

Face Pulls
80 x 10, 12, 12

Monday 06-09-08

warmup: shoulder horn, face pulls, piston pushdowns

BP warmup - 135 lbs x 5 regular x 5 Rev Grip x 5 CG
135 lbs Rev grip x 12
BP % Training based on 245 lbs.
170 x 12
182.5 x 8
195 x 6
207.5 x 4
220 x 2
235 x 1, + miss/assisted on second

Uni Corner Press
10 x 10
20 x 10
30 x 10
35 x 10
45 x 10
55 x 6

Chain pullups
+25 lbs weight x 7
bodyweight x 15 , 12, 9

Thurs 06-12-08

shoulder warmup

BP % Training based on 250
135 x 5 Reg x 5 Rev grip x 5 CG
175 x 10
187.5 x 8
200 x 6
212.5 x 4
225 x 2
237.5 x 1 + 1 Miss/assisted

Seated low cable row - Pro-grip bar (wide)
100 x 20
130 x 15
190 x 20 - causes excess back arch

1-Arm Low Cable Row
130 x 5
130 x 6

Sat 6-14-09

AR/RE/Rehab/Prehab work

BB Shrugs
135 x 20
216 - (3 x 12)

DB Power Clean 20lbs x 10
Right shoulder felt like gnawing the gristle off the end of a chicken bone. That’s the last time I do these.

YTWL 10lbs (3 X 12)

Rear Delt raises - skipped

Hammer Curls
30 x 15

Alt Sup Curls
35 x 10
40 x 8
45 x 6
45 x 8

Face Pulls
80 lbs - (3 x 12)

Monday 06-16-08

Shoulder warmup

BP % Training based on 255 lbs

135 x 5 reg x 5 Rev x 5 CG
178.5 x 10
191 x 8
203.5 x 6

Put on a 52" Titan F6 to start Shirt training.
3-Board 275 lbs single
2-Board 315 lbs single - strong lockout
1-Board 335 lbs single - did not budge on bottom but able to lock after 1/2 way point.

I felt good after the shirt training so I returned to the rest of the % training.
216.5 x 4
230 x 1 + 1 Miss/assisted
242.5 x 1 + 1 Miss/assisted - (1 rep PR actually)

Unilateral Corner Press
20 x 10
30 x 10
45 x 10
55 x 10

Tate Press
35 x 15, 16, 15

Chins - skipped (had been at the gym for over 3 hours by then)

Thursday 6-19-08

Shoulder warmup

Percentage Training based on 260 lbs

warmup 5RG x 5Rev Grip x 5 CG
182.5 x 10
195 x 8
208 x 6
222.5 x 4
234 x 1 + 1 miss/assisted
247 x bomb

This was the first down night since starting the serious bench training.

Saturday 6-21-08

Skipped - Thursday was rough and I’ve been feeling a little over-trained. Saturday is mostly a shoulder prehab and high rep day anyway. I don’t think skipping Bis will be an issue :wink:

Monday 06-23-08

DE Bench
75 lbs + bands (5 x 3)
95 lbs + chains low and doubled to get all weight off ground (2 x 3)
115 lbs + chains low and doubled (3 x 3)

3 Board Press
240 x 6 - smooth
275 x 2 + 1 miss/assisted

4 Board Press
315 x 1
I came down way too slowly and was too gassed to press it. While attempting to grid out the lockout, something just below my right collar bone tore… for 1 or 2 seconds.

That was the end of Monday’s training.