My Journey to 2008 Power Palooza

[Nullifidian]

Well, I finally made a decision for what my first powerlifting competition will be: Power Palooza in April 2008.

I've been poking around these boards for a while, not too many posts. Here's a little info on me for those who don't know me IRL.


Until this year I was an NPC bodybuilder; I competed as a Middleweight (175). I'm 28 years old. Fairly recently (since about August) I switched over to powerlifting completely. I live in Allentown, PA and I'm a member of the Southside Iron powerlifting team. I usually hover around 203-210 in weight so I'll be competing in the 198 weight class.

As yet I've only trained raw. My current best numbers are as follows:

(raw)
Squat: 545 (belt)
Bench: 335 (wrist wraps)
Deadlift 455

I know I can do better in squat; when I did 545 last I had a lot of gas in the tank for my legs but due to breathing technique I passed out on rep 2. Oops. Yes my bench is weak, I need to work on that. For deadlift, it's always my grip that gives. I haven't tried deadlifting with wrist wraps so that should help.

I'll be competing equipped however. Over the next few months I'll be acquiring the gear I'll be competing in so it'll be an interesting transition.


Anyway, this will be the place I'll be logging my training. I got a good bit of time to prepare for this competition and I plan on making good use of that time. I have a truly unbelievable team I'm a part of who have been and will continue to support me along the way; should be a fun ride.

My next training session will be Tuesday.

[Bombshell]

Hey Alec-
You know the "team" is behind you 110% percent!! (I'll be leading the charge) We'll get you to where you need to be for the meet. As soon as all the equipment that you need comes in, we'll get you set in it and there's no telling what you'll do!! Just remember.......
NEVER LET GO OF THE BAR!!!!!!!!
lol

[IRBS]

Looking forward to reading your log bro. You have a great team behind you, something a lot of us powerlifters lack. Good luck bro, let the journey begin!

[Nullifidian]

Hey Alec-
NEVER LET GO OF THE BAR!!!!!!!!
lol

I'm gonna stay away from bands on squatting so don't worry! LMAO!


Though deadlifting is another story.

[The_Dude]

Good numbers you got there bro. You will do good. I agree with what IRBS says. Not all powerlifter's have a team. Take advantage of that and listen to them. They know what's good for you. I will be following your log brotha. Time to punch in...

[Lewy23]

Hey Alec-
You know the "team" is behind you 110% percent!! (I'll be leading the charge) We'll get you to where you need to be for the meet. As soon as all the equipment that you need comes in, we'll get you set in it and there's no telling what you'll do!! Just remember.......
NEVER LET GO OF THE BAR!!!!!!!!
lol

Not only is your team at your gym behind, but I think I speak for all of the Animals here on this FORVM, we are all behind you 110%!!!

Lewy

[brandona]

The Darkside gains another warrior. Will be watching bro, this will be good...

-B

[Bombshell]

Not only is your team at your gym behind, but I think I speak for all of the Animals here on this FORVM, we are all behind you 110%!!!

Lewy
That's ABSOLUTELY right Lewy!!!!! there are GREAT people on this board with TREMENDOUS experience. We all can learn from one another, whether it's bodybuilding or powerlifting. I personally think they can compliment one another.

Alec-
I'm gonna hold you to NO BAND ON SQUAT!!!! If I catch you, you're gonna get it!!!!! LOL

Kick ass bro!!!!

[Nullifidian]

Squat day

SSB Squat with chains
165 + 200 lbs chain x5
265 + 200 lbs chain x5
265 + 200 lbs chain x5
265 + 200 lbs chain x5
355 + 200 lbs chain x5
405 + 200 lbs chain x3

Depth was very far below parallel. Anywhere from an 1 inch to 5 inches below parallel.

Side bends:
75x10 per side
75x15 per side
74x15 per side

[Bombshell]

Great work tonight Alec. You looked VERY strong and consistant. there's only one way to go from here...... UP!!!!!!!!
Keep up the good work!

[tek52086]

great work man, killer volume

[Nullifidian]

Btw, Bombshell, thank you again for bringing in the bag of goodies!!


I can't wait to see if one of those Phenoms fit me. I know Big E. and "young" Bobby were saying they don't like Phenoms, but if either of those fits it's gonna fit tight. A tight fitting shirt, ANY shirt is going to be like a whole other world for me when benching. I think on Friday I'll use the suit slippers to see if they fit. So excited!!

[Lewy23]

Squat day

SSB Squat with chains
165 + 200 lbs chain x5
265 + 200 lbs chain x5
265 + 200 lbs chain x5
265 + 200 lbs chain x5
355 + 200 lbs chain x5
405 + 200 lbs chain x3

Depth was very far below parallel. Anywhere from an 1 inch to 5 inches below parallel.

Side bends:
75x10 per side
75x15 per side
74x15 per side


looking good ya fuckin beast!!! I can not wait til I can squat that much! Im gettin there!

Lewy

[Nullifidian]

looking good ya fuckin beast!!! I can not wait til I can squat that much! Im gettin there!

Lewy

Thanks!

I can't wait till I try that shit with a pair of Predators. My sticking points are all down in the hole where briefs and suits help the most. Not sure how much I can load on my back yet, but that 605 (the final set was 605 at the top) didn't feel too heavy on my back at all. Was a bitch walking it out of course but a lot of that is cus the chains swing, throwing me off balance.

[Bombshell]

Btw, Bombshell, thank you again for bringing in the bag of goodies!!


I can't wait to see if one of those Phenoms fit me. I know Big E. and "young" Bobby were saying they don't like Phenoms, but if either of those fits it's gonna fit tight. A tight fitting shirt, ANY shirt is going to be like a whole other world for me when benching. I think on Friday I'll use the suit slippers to see if they fit. So excited!!


Anything I can do to help!!! ;)

I personally LOVE the phenom. It's worked VERY well for me and I "temporarily" tried the F-6 and denim, and didn't really like their fit on me. I think if something works, why change it? If you're noticing improvement with a shirt, don't change it up. Once you hit the end and can do no more in one particular shirt, then maybe venture outside that rhelm.
I wish I could be there on Friday to see how the shirt works out for you, but I have a "prior engagement" that will detain me for most of the evening. LOL.
C-ya Sunday

[Nullifidian]

Oooooo, a "prior engagement", sounds good. You'll have to tell us all about it on Sunday.

[IRBS]

Btw, Bombshell, thank you again for bringing in the bag of goodies!!


I can't wait to see if one of those Phenoms fit me. I know Big E. and "young" Bobby were saying they don't like Phenoms, but if either of those fits it's gonna fit tight. A tight fitting shirt, ANY shirt is going to be like a whole other world for me when benching. I think on Friday I'll use the suit slippers to see if they fit. So excited!!

Sounds like an awesome goodie bag...

[Big Dog]

Btw, Bombshell, thank you again for bringing in the bag of goodies!!


I can't wait to see if one of those Phenoms fit me. I know Big E. and "young" Bobby were saying they don't like Phenoms, but if either of those fits it's gonna fit tight. A tight fitting shirt, ANY shirt is going to be like a whole other world for me when benching. I think on Friday I'll use the suit slippers to see if they fit. So excited!!

As everyone knows, I am the "King Of The Phenom". Anyone who trashes it or don't like it, doesn't know how to properly wear and utilize one. Everybody who I have worked with has made tremendous gains wearing the "Phenom.". And remember my motto,"If it ain't tight, It ain't right". You must bleed to achieve success!!!!

[Bombshell]

As everyone knows, I am the "King Of The Phenom". Anyone who trashes it or don't like it, doesn't know how to properly wear and utilize one. Everybody who I have worked with has made tremendous gains wearing the "Phenom.". And remember my motto,"If it ain't tight, It ain't right". You must bleed to achieve success!!!!

I learned from the BEST!!!! I like to think of myself as little Gen"a" protegy!! LOL

Big Daddy has shown me just how to wear the Phenom and utilize it to it's extreme. Alec- I have NO DOUBT that you'll like it as well!!

[Nullifidian]

NOV 2:

I started trying some rack pulls from the knee

Rack Pull (double overhand, sumo, 100% raw)
135x3
225x5
315x3
365x3
405x3

I wasn't really feeling too great about these. The 405 felt heavy in my hands. That last "set" came off as singles with too much time in between. It's a light week so I changed to Rack SSB Good Mornings from there. Rack SSB Good Mornings are where you set the safety catches above parallel and put the SSB on them. You Good Morning the weight up from the rack explosively and then set it back down on the rack.

Rack SSB Good Mornings (belt):
155x10
245x10
345x8
395x1

The first rep felt tough, the second I completely failed. Weight wouldn't budge from the starting position. I guess it was just a down day. Happens sometimes.

[Nullifidian]

NOV 4

Bench Day:
135x5
225x5

I tried on the bigger Phenom at this point. It took "a lot" of effort to put it on. When I finally got it on, everyone said it was too small. I though what the heck I'd try anyway. So I put 365 on the bar, lay down on the bench, got my arch, and then realized I could grab the bar right.

I put my right pinky on the ring, and asked if Gene could push my left arm onto the other ring. Didn't happen. In fact, when I finally got an even grip, the widest I could do was BARELY on he knurling!

I got the handoff and basically tried to closegrip the weight. The bar went down about a half inch and stopped dead.

The incident was rather comical.

Luckily Eric had an old single ply Titan F6. It was loose, but enough to give some support.

Bench (shirt)
315x3
335x2
335x2
335x2

Felt decent about it. Was good enough to find my sticking point; about a couple inches off the bottom. Bobby Fields recommended I do stability ball bench and speed bench to help with that.

DB stability ball bench:
65x10
65x10
65x10

Peck Deck reverse flyes (for rear delts):
50x10
50x10
50x10

Finished off with some rotator cuff work

[Bombshell]

Don't worry about the shirt not fitting Alec. You will have this. Make sure the shirt is PERFECT before you start putting up heavy weight. You don't want to injure yourself and you want to be able to get the most out of the shirt AND yourself. You're just starting out with shirts, not get discouraged. Just know the "right one" is just a phone call away.
Good job today!!!
C-ya Tuesday for squats!!!!

[IRBS]

Shirt work can be a very humbling experience...I know it was for me when I started. Keep working hard and it will come together fast and youll be smokin it!!! Awesome work bro!

[Nullifidian]

NOV 6:

Squat day again.

I thought I'd take it light today.

SSB Squat:
65x5
155x5
245x5
335x5

I figured I'd keep the weight low so the next set instead I decided, what the heck, why not do crazy volume.

435x10

I didn't feel too winded after that. I thought why not do another 2 sets of 10. After spotting a few other folks and regaining my steam for the next set a few of us talked about some crazy stuff some of us have done in training. Bobby talked about 100 rep squats. Yes, 100 reps. He did that once with 225. I figured, you know what? Instead of doing 2 more sets of 10 reps, why not just one big fat set of 20?

435x20

That was probably stupid. As you might have guessed I was a little high on the last few reps, and my back was real rounded on the last rep. I couldn't frackin breathe when I was done, racked the weight and my legs flat out collapsed from underneath me. Good thing "the monster" is on a wooden platform and not concrete.

That easily shot me for the evening. There were likely more productive things I could have done if I had stuck to 2 sets of 10. But sometimes it's fun to mess around.

[Bombshell]

You know it Alec!!! You gotta "mess around" to figure out what works, what doesn't and what you need work on. Way to push it to the max. c you Friday? Or will you be there tomorrow nite as well?

Good work as always. Keep plugging away. Good things are a'comin!!!!

[Nullifidian]

OH man I'm feeling it today. Not the "tired" or "run over by a truck feeling" though. More like a "my legs are going to be very sore" and "I want to eat 47 cows."

Thankfully today at work we got Indian Buffet. Nothing satisfies like Indian Buffet.

[brandona]

That's some sick squatt'n bro....47 cows should about top off the tank...

-B

[Nullifidian]

What to do, what to do. My hams are still pretty fried from Tuesday. I think instead of deads today, perhaps I'll do some back work.

[Pokoritel]

Hey, what does SSB stand for?

Also, best of luck for your competition and with the way your training you probably wont need any. Peace

[Nullifidian]

Hey, what does SSB stand for?

Also, best of luck for your competition and with the way your training you probably wont need any. Peace

Safety Squat bar:

http://strengthsupplies.com/store/images/safetybar2.jpg

It saves my shoulders because I don't have to hold on to the bar to keep it in place.

Here's a video of Big Dog doing SSB squats with over 900 pounds (with chains):

http://www.youtube.com/watch?v=5u_unAmgT3A

[Big Dog]

What to do, what to do. My hams are still pretty fried from Tuesday. I think instead of deads today, perhaps I'll do some back work.


Alec.....,Where were you today?????? Big E and I were in the gym training today. we both left a little after 7 and you never showed. WHAT'S UP BRO????

We'll see you Sunday. Later

[Nullifidian]

Decided I needed to sit this one out today. Hamstrings are still very sore as are my glutes. That normally wouldn't stop me but when I got home from work, I had the "run over by a truck" feeling. Where you feel incredibly wiped out. I take that as a cue from my CNS saying "hold off, need a little more time." Makes sense since I've been getting crap sleep lately. Been sleeping on the couch most nights cus the new kitten likes to attack my face while I'm sleeping in the bed.

Sorry, I should have called though to tell you guys not to wait up.

Sunday will be speed work on bench. Shouldn't be too taxing so even if I still feel like crap I'll go.

[Big Dog]

You are learning fast Young Grasshopper!!!!!!

Live to fight another day...., you are wise beyond your years.

See you Sunday

[Nullifidian]

NOV 11:

Close grip speed bench:
135x3
155x3
185x3
185x3
185x3
185x3
185x3

At 135 and 155, the bar was too light and I wound up coming off the bench when I stopped the bar. Yes, when I stopped the bar at the top, I got about 1 inch of air. So I ditched the tampon and jumped the weight to 185. The first few sets of 185 I wasn't too fast. I was pausing slightly at the bottom which was wrong to do. The last two sets my speed was improving.


Reverse Peck Deck Flye
50x15
70x10
70x10

finished off with rotator cuff work.

[Bombshell]

NOV 11:

Close grip speed bench:
135x3
155x3
185x3
185x3
185x3
185x3
185x3

At 135 and 155, the bar was too light and I wound up coming off the bench when I stopped the bar. Yes, when I stopped the bar at the top, I got about 1 inch of air. So I ditched the tampon and jumped the weight to 185. The first few sets of 185 I wasn't too fast. I was pausing slightly at the bottom which was wrong to do. The last two sets my speed was improving.


Reverse Peck Deck Flye
50x15
70x10
70x10

finished off with rotator cuff work.

I gotta love the "tampon" eh Alec? LMAO. Great work today. Once you got the "idea" behind speed bench, you were cooking with butter. Great job. C-ya Tuesday. (oh- I love your "new addition" to the family.... she's ADORABLE. )

[Nullifidian]

NOV 13:

Light squat work.

SSB Chain Box Squats:
65 + 200 chain x 5
275 + 200 chain x5
275 + 200 chain x5
275 + 200 chain x5
275 + 200 chain x5
275 + 200 chain x5
275 + 200 chain x5
275 + 200 chain x5

Really worked on getting a good *pop* off the box on these. Weight was nice and light, but enough so I didn't throw myself off balance at the top. About halfway through I was getting some wicked speed.

GHR:
3 sets of 10

[Nullifidian]

I think I dropped to the box too fast without slowing my descent. I know that on a number of those reps I hit the box as opposed to easing onto the box. I'm feeling it now and was yesterday; my lower back is aching. Most likely culprit is lumbar compression from the shock of hitting the box. I hate it when I learn things the hard way.

On Friday I'm going see if I can do some light weight reverse hypers. The reverse hyper is currently covered with stuff because it isn't bolted down currently. But I wouldn't be loading too much weight on it, so I figure it should be safe.


Won't be lifting on Sunday because I'll be at IPA Senior Nationals, supporting the team.

[IRBS]

Good stuff bro, keep it up! I too have learned the hard way on hitting that box too hard, it sucks, lesson learned!

[lampi]

Alec - you can use the small one in the main room (red padding) it's suitable for us shorter people...


On Friday I'm going see if I can do some light weight reverse hypers. The reverse hyper is currently covered with stuff because it isn't bolted down currently. But I wouldn't be loading too much weight on it, so I figure it should be safe.

[Bombshell]

Alec - you can use the small one in the main room (red padding) it's suitable for us shorter people...

Ha ha ha... Leave it to the "canadian cowboy" to shed some light on "other" equipment in the gym for us "vertically challenged" people.

Thanks Mark. I'll have to remember that one for next deadlift night. ;)

[Nullifidian]

Alec - you can use the small one in the main room (red padding) it's suitable for us shorter people...

Thanks, man! Didn't know we had another reverse hyper. I'll be using it for sure.

[Nullifidian]

I have some ... let's just call them stomach issues ... that prevent me from going to the gym today. I think it was the Chinese food I ate yesterday. Hopefully I haven't come down with anything that will put me out of commission for anything longer than today.

[Nullifidian]

NOV 17:

Reverse Hyper:
50x15
50x15
50x15

Didn't know how much to load up and the purpose was to stretch out my lower back. Wow, it hurt. Hurt like a serious SOB. I had to go easy on it, and couldn't use momentum to stretch out the vertebrae like you are supposed to because my lower back is ridiculously tight.

Side Bends:
80x15 per side
90x15 per side
90x15 per side

Grippers:
Not sure which ones. Just grabbed the toughest I could do, and pinched and held for 20 seconds. Twice for each hand.

Finger Curls (not sure what these are actually called):
25x10 per side
25x10 per side
25x10 per side

This is where you pick up a 25 pound plate by hooking your index and middle fingers into it. Then you curl it up until it touches your palm, and lower it as far as it will go without dropping it.

Plate pinches:
10 pound plates 60 seconds per hand.

Reverse Hyper:
no weightx15

[Nullifidian]

Got my Rage X! Single Ply, size 46. Gene says the fit looks good. I couldn't put it on fully tonight. It's closed back, and I'll need sleeve slippers to get the thing on fully. I put it on enough though so we could get a good idea of the fit, and as I said, Gene said it looks good.

I'm going to try it out on Wednesday if I can. I'm going in tomorrow for a squat workout, but I'll go again on Wednesday for a bench workout if anyone is there. Sunday will be speed bench. I won't be able to go on Friday (not that there would be anyone there anyway).

[Big Dog]

Got my Rage X! Single Ply, size 46. Gene says the fit looks good. I couldn't put it on fully tonight. It's closed back, and I'll need sleeve slippers to get the thing on fully. I put it on enough though so we could get a good idea of the fit, and as I said, Gene said it looks good.

I'm going to try it out on Wednesday if I can. I'm going in tomorrow for a squat workout, but I'll go again on Wednesday for a bench workout if anyone is there. Sunday will be speed bench. I won't be able to go on Friday (not that there would be anyone there anyway).

Myself and Andy will be there. i think Adam is coming in too. See ya then

[Nullifidian]

Myself and Andy will be there. i think Adam is coming in too. See ya then

There on Friday? Or do you mean Wednesday evening? Friday I have my 10 year high school reunion.


I'm eager to try out this shirt as soon as possible. I set a personal goal of a 450 by April for Power Palooza, so I best get crackin!

[Nullifidian]

NOV 20:

Back Squat:
145x5
255x5
345x5
435x2
485x2

I got to the gym pretty late, so folks were heading out. I was feeling offbalance on these. I realized when I was done with that set of 485 it was because I wasn't focusing on pushing my knees out. So my knees drifted forward, and I didn't sit back as far as I should have.

Anyway, I decided I'd hit the reverse hyper early.

Reverse Hyper:
25 pounds, 3 sets

Not sure how many reps I did. I found out why it hurt so much last time. I was tightening my lower back muscles on the way down when I should have relaxed them to let the reverse hyper stretch them out better. I didn't count the reps, just did a ton of them.

DB Romanian Deadlift:
75x10
90x10
115x6 (grip gave out)
115x6 (grip gave out again)

Weighted decline situps:
45x15
45x15
45x15

Reverse Hyper:
50x20

I want to incorporate more dumbell work without straps into my routine in order to hopefully build up my grip.

[Nullifidian]

NOV 21:

I did my first workout in my brand spanking new Single Ply Rage X bench shirt. This was just a simple workout merely to try out and start to break in the shirt.

Bench:
raw -
135x5
225x3

Shirt on
4-board:
315x3
365x3
405x0 miss
385x3

That was enough of breaking it in for the night. I missed the 405 cus I didn't keep my elbows under it. I realized that when the 385 was easy to press up. It's gonna take a few weeks to break the shirt in, for sure. Might take longer to get used to working it.

Rotator Cuff work:
3 sets

reverse peck deck flyes:
30x15
30x15
30x15

Finished it off with a little more rotator cuff work.


As far as the benching went. I was cutting it straight too frequently. A few reps in there I followed the groove better, but most of those I cut.

[Nullifidian]

Really crappy day today. My tendonitis started to act up again. Thankfully it was just speed bench.

Speed bench:
135x5
185x5
Put on some doubled green mini bands -
135x3
135x3
135x3
135x3
135x3
My elbows and my shoulders were killing me during and after each set. Made it tough to build up speed.

Stability ball DB bench:
80x10
80x10
80x10
80x10

Rear Peck Deck Flyes
50x15

Lots of rotator cuff work.

[Nullifidian]

NOV 27:

SSB Squat with chains (all numbers are + 200 pounds of chain):
75x5
175x5
265x5
355x3
445x2
445x2
445x2

Everyone said I was very far below parallel on those, so I was pretty satisfied with that. 645 didn't feel as bad as I thought it would.

Glute Ham Raise:
4 sets of 10

[Nullifidian]

DEC 2:

Breaking in the shirt again, day. It was cold as #### at the gym. The insulation isn't done in the ceiling yet, and we don't have heat except for a tiny propane space heater.


Raw Close Grip Bench:
95x5
135x5
185x5
225x5

Shirt On:
315x3
345x3
345x3
345x3
365x3

Didn't use boards. Figured I'd just go as low as I could. On the 365 I managed to get to 2-board distance.

Followed up with some rotator cuff work.

Went home and did some lying dumbell bench extensions (1 DB per arm, not a single DB)

Bench DB extensions:
50x10
50x10
50x10

[Nullifidian]

Dec 4:

REALLY cold in the gym today. Colder than Sunday. I'd wager it was about 40 degrees. Made the bar really fun to pull. Gym was empty cus everyone is resting up for Christmas Carnage on Saturday.

Deadlifts:
135x3
225x1
325x1
325x1
375x1
375x1
415x1
415x1
415x1 (http://www.youtube.com/watch?v=EYJJ8FcItNk) --> I took a video of it

Each single was done with rest in between.


SSB Good Morning:
155x10
255x10
255x10
255x10 (http://www.youtube.com/watch?v=m4ZnfjknRds) --> took a video of this too

As you can see, on that last set I almost dumped the SSB over my head a couple times.

Glute Ham Raise:
2 sets of 8 reps
1 st of 7 reps (http://www.youtube.com/watch?v=dgLY8laPytg) --> took a video of this as well

Wanted to see my depth and form on this. You never can tell until you see it from an outside perspective.

[Nullifidian]

Started feeling ill yesterday. Worked from home as a result. A little worse off today. I don't think I'll be hitting the gym tonight.

Tomorrow is Christmas Carnage.

[Nullifidian]

Dec 9:

Raw Bench:
135x5
185x5
225x3

Shirted Bench:
315x3
365x3
405x0 miss
385x2
385x2 -> missed a third
385x3

We tightened up my belt and jacked the shirt way down before the 405. I forgot to put wrist wraps on. I got the handoff, and the weight was moving really slow, so I did something really stupid: I loosened up and let the weight drop. Needless to say, I tweaked my arm something fierce. No injury thankfully. Lost all my air, and there was no way the weight was gonna move up. For 385, I kept the tightness a lot better. On the second set of 385 I tried to touch. Started to pull the same stupid mistake of loosening up. Caused me to miss the third rep. I landed all 3 on the last set though.

Stability ball DB bench:
75x10
75x10
75x10
75x10

Reverse Peck Deck Flyes:
50x15
50x15
50x15

Rotator cuff work

I have videos. I'll post them at some point later.

[IRBS]

Awesome work bro. BIG AIR, BELLY UP!!!!!

[Nullifidian]

I forgot to add. After the 405, we "unjacked" the shirt. Was able to get much better depth, and as long as I kept tight, the lifts went smooth.

[Nullifidian]

DEC 11:

Real crappy day at the gym. I need to get more sleep.

Extra Wide Stance SSB Squats (back grip):
155x5
245x5
335x5
425x3
425x3
425x3

I asked Big Eric to take a look at my form to spot any problems. I was rounding out of the hole consistantly. On the last set, last 2 reps, I managed to finally keep my arch properly.

Arched Back SSB Good Mornings:
255x5
255x5
255x5
255x5

I hate those. The negative was very slow, but I suppose that's good because the benefit of arched back Good Mornings is to practice MAINTAINING an arch.

Weighted Decline Situps:
45x15
45x15

Called it a day. I felt really weak. Simply wasn't able to get the power and speed I wanted. When 425 gives me issues, I'm in a sad and sorry state. Like I said I need more sleep. For the past month I don't think I've gotten more than 4 hours of sleep at night. Looks like it's really taking a toll on me and my ability to recover.

[Nullifidian]

Vera took a video of that second set of 385 bench. First rep I had trouble bringing it down. Second I brought it down at a nice speed and put it up fast. Third rep I loosened up and lost it.

385x2 shirted bench (http://www.youtube.com/watch?v=MkLMEeSQtDQ)