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Li'l Red
03-07-13, 2:46 pm
The only external link I will post to a different forum ... if anyone cared to skim my training over the last year or so, they can check it here:
http://andersonpowerliftingllc.com/forum/Thread-Training-Log

I will begin posting as of this week which is a little off kilter because I missed my bench day last weekend while I went to the Arnold. So I've been playing some catch up. In most cases, my week is:
Monday: Squat
Tuesday: Leg Assistance (shoulder/tricep at lunch hour)
Wednesday: Upper Back
Thursday: Deadlift/Lower Back
Saturday: Bench/Triceps

I have another Shoulder/Tricep day that I stick in there where I can. The problem at the moment is that I am in the final weeks leading to a meet and I am lifting equipped. Squat day takes forever and I want to be home before 9pm so I split off leg assistance. But, of course, I have to get it in the very next day or it's pointless, I'll be too tired. I do have a gym at my work available to me. It is decent but their dumbells only go to 100 so all of my leg and back stuff has to be done at my real gym. I will probably do shoulder/tricep on Tuesday during my lunch hour at work. I like to keep Friday off. If I can coordinate it, I will move the first 3 days up, squatting on Sunday. That way I can have Wednesday off also.

I post videos some of the time. If things are going particularly well for a while I will throw up a vid to show I'm keeping form well and hear what anyone might suggest as I keep pressing on. Please feel free to comment anything that you want. Anything that strikes you as off, whatever. I have faith in myself as a lifter, I can handle criticism. I don't know it all! I welcome others observations and advice. Even if I don't take all of it, I still appreciate it!!

My burden at this time .... had surgery for a full thickness tear of the supersinatus, debridement, some repair to surrounding muscle in November. I am done with PT but of course, my bench is coming back slowly. So, here I go ...

3.4.13
safety squat bar squat - 115x10,155x5,185x5,215x5,245x3,295x3
Straight Bar:
boss suit straps down - 375x3,415x2
boss suit straps up - 465x2,505x1,545x1
Vid of 545 squat: www.youtube.com/watch?v=cT_XI8bmK2w

3.5.13
one leg squat - 35x10,35x10,35x10,35x10
add/abductor-cable - 60/30x10,70/30x10,80/30x10,90/40x10
laying hamstring curls - 55x10,65x10,75x10,85x10
weighted belt squats - 90x20,100x20,100x20,100x20

bamboo bench - 15x100,25x50
bench - 45x10,65x10,85x10,105x5
2 board - 125x5,135x5,155x5
loose single ply - 175x3,205x2,235x1
******** can't help but to continue to be disappointed with the bench. I know it is coming but DAMN! I wanted it back better than this by now. It feels so much better most of the time, I expect it to be better under weight too.

3.6.13
tri pushdowns - 100x20,120x10,140x10,160x6
lateral raises - 2.5x50,5x20,5x20,5x20
shoulder press - 20x10,25x10,30x8
db skull crush/floor press - 20x10,25x10,30x10/8,30x10/6
bo rear delt lateral - 10x10,10x10,10x10,15x10
OHP - 45x10,65x10,85x8,95x6
BB Tri Extension - 50x10,60x10,70x6

Li'l Red
03-07-13, 9:44 pm
Deadlift raw: 135x10,225x5,275x2,315x2,345x1
Deadlift Boss suit straps down: 405x1
Deadlift Boss suit straps up: 445x1,475x1,515x1
Chins: 10,8,6
BO DB Row: 90x10,105x10
GHR: light band around neckx10x2
Seated row: 120x10,140x10,160x6
....don't usually do upper back on same day as deadlift .... I was beat!!

Ragin Asian
03-07-13, 10:03 pm
So nice to see you started a journal on here! Your pulls are looking sweet!!!! I'm gonna have to do some GHR's too in cycle after Ithaca meet. I plan on running the stuff together and keep going without a break if I can.

How's the shoulder holding up? I know you're done with PT, but how do you feel when you do light weights? We'll hook up in Ithaca and pick that shirt apart for you - wanna make sure your shoulder stays stabilized. I'm pretty sure you'll be good to go. Just got to get over the "jitters" part when you bench in it. :) :) :)

Ragin Asian
03-07-13, 10:06 pm
BTW, Jim said a local journalist is doing a spread on the powerlifting meet up there and wants to interview a female pl'er, so he gave her my name. When she gets in touch with me, I'm thinking she should interview you too as well. I hope you don't mind. ;)

Li'l Red
03-08-13, 1:04 pm
BTW, Jim said a local journalist is doing a spread on the powerlifting meet up there and wants to interview a female pl'er, so he gave her my name. When she gets in touch with me, I'm thinking she should interview you too as well. I hope you don't mind. ;)

Well, that's nice. I don't mind. Finally women are getting some recognition!! Woo hoo!

So far, with the shoulder, everything feels fine until about 85 lbs. Then I feel a tweak about 2 inches from touching. I will still go to 115 about, then up on 2 boards just to avoid that spot. Once I put the loose shirt on (belongs to Joe Czechlovsky) it totally takes away that pain. BUT I can get my shoulders all the way out. I went up to 235 in it last time and that's only 20lbs away from what I did at semi finals before surgery, but there isn't much more support left in it because it is too big. My multi "fits" which means it is going to take weight to spread that shirt out and so all that weight between 250 and 400 I can't move because I can't get the shoulders out. I feel like I'm still trying to be intelligent about it. I still do one or two sets of bamboo bar for 100 reps or so, I make tiny jumps and just take the extra warm up time. I do try to push it to go a little bit heavier each week and I'm trying to be adament about doing shoulders again even though it's extemely light.

I have a guy in my group that just got a new shirt. He is a smaller guy but a bit bigger than me so I am going to try his old shirt to see if it is still big enough to get my shoulders out but smaller than Joe's to offer more support.

I am also thinking of starting to do some work with reverse bands just to put heavier weight in my hands and move it. I know my shoulder realistically probably is not ready to even hold 400 at lockout. I have a single ply shirt but that thing was getting too tight even before and after opening the back up. I have two multis, I opened the back on the smaller (a 40 I think) and got one size larger hoping the chest plate would be just enough wider, but it wasn't.

I will bring both with me. What I am hoping is that you can help me figure out how to touch something lighter, say, mid 300s. I'm not too scared of the shirt. I thought I was going to be but when I tried it that one time and there was NO pain, I was soooo happy!! If I can hold something comfortable at lockout, I'm good to try to bench it!! But like you said, I've got to get my shoulders back and my elbows out or its going to be a close grip. The doc and PT has assured me (and yes, I told them what and how I lift) that if my muscle can handle it, do whatever the hell I want. There is a very rare chance I will re-tear the tendon and any tweak I get is from the muscle being weaker than it used to be. So THAT I can handle! Makes me a little fearless....which is good and bad.

The best I was able to do in this shirt was close grip 365 but my shoulder was already going so hopefully that was just a product of my weakness from my injury. Right now i am super excited because I believe you are going to show me something amazing with this shirt!!! No pressure though haha.

Ragin Asian
03-08-13, 2:55 pm
Don't you worry - I'll show you things you never dreamed of. (evil laugh)

Seriously, you take your time on your raw bench. No need to speed anything up because in reality, your shoulder is still healing. It will take time, but that doesn't mean you can't get back to 400 in the shirt. Just gotta be smart about it and patient.

Don't do heavy raw lockouts yet. Your recovery point is still fresh and there's no need to apply force from a static position raw. When we do our lockouts in a meet, they're not from static positions - we're simply transitioning into them - so there's a huge difference in force and impact. Save heavy raw lockouts for when your smaller muscles are stronger for stability.

After over a year of re-evaluating the bench form and technique, I finally got the nerve to bench again even with the supraspinatus and infraspinatus tendons detached. I learned how to take them out of the equation. I'll show you how this can be done so that you'll be able to take your bench back up. It does take quite a bit of concentration and focus on form, but not impossible at all. I was benching 225 for reps raw before my tendons snapped. I made the mistake of taking the weight out with the bar too far behind me. The tendons already had tears and it was just a matter of time before they tore off completely because of my stupidity. I managed to get my raw bench back up to 225 without repair, but am smarter about it now. With time and proper technique, you'll be doing the same and more. ;)

Whenever you bench, make sure you get hand-offs every time - even if it seems light. You don't ever want to be too far forward of the bar when you get the weight and settle it before descent.

I'll be bringing up my sewing machine to the meet. Might be able to tighten up the shirt you got from Joe - even if it's just for training use. :) :) :) We'll get you touching in it comfortably and if the sleeves need some tweaking to help at lockout, that should be no problem. You may find that you'll be using close grip for awhile - which is no biggie and is actually better for letting your shoulder heal. I wouldn't recommend going super wide for quite some time. I'm sure you'll be able to hit your weights even without it. I know it sounds counter-productive, but in all actuality, a wide or super wide grip does not make or break the lift.

Li'l Red
03-10-13, 10:52 am
3.9.13
bambo bar - 14x100,14x100
bench - 25x50,45x10,65x10,85x10,105x5
2 board - 115x5,135x5,155x5,185x5
multiply katana close grip - 225 2Bx2,245 2Bx2,265 2Bx2,285 1Bx1,315x1 (no touch, within an inch)
cable tri pushdowns - 120x20,140x10,160x10,180x10

I cannot thank Ragin Asian enough for the suggestions for changing up my bench while I allow the shoulder to heal up. You should know that I have been kinda straining against two plates for a few weeks now. I can move it but it hurts the shoulder still especially since I was trying to use a shirt too big for me in order to manipulate my shoulders. She is going to work with me in person in a couple of weeks and I have no doubt 335 will be an easy opener for my next meet. I have not moved over 300lbs since last summer. Since then my biggest bench was a 250 I did in a meet last Oct. I could not be happier with this bench day. Not only was it over 300 but there was absolutely NO pain!!

http://youtu.be/T4laGMY7rig

Li'l Red
03-10-13, 11:01 am
3.9.13
bambo bar - 14x100,14x100
bench - 25x50,45x10,65x10,85x10,105x5
2 board - 115x5,135x5,155x5,185x5
multiply katana close grip - 225 2Bx2,245 2Bx2,265 2Bx2,285 1Bx2,315x1 (no touch, within an inch)
cable tri pushdowns - 120x20,140x10,160x10,180x10

I cannot thank Ragin Asian enough for the suggestions for changing up my bench while I allow the shoulder to heal up. You should know that I have been kinda straining against two plates for a few weeks now. I can move it but it hurts the shoulder still especially since I was trying to use a shirt too big for me in order to manipulate my shoulders. She is going to work with me in person in a couple of weeks and I have no doubt 335 will be an easy opener for my next meet. I have not moved over 300lbs since last summer. Since then my biggest bench was a 250 I did in a meet last Oct. I could not be happier with this bench day. Not only was it over 300 but there was absolutely NO pain!!

http://youtu.be/T4laGMY7rig

Li'l Red
03-12-13, 12:07 am
3.11.13
squat - 95x5,115x5,145x5,195x5,225x5,275x5
boss straps down - 375x3,415x3,465x3
boss straps up - 505x,545x1
med reverse bands - 575x1,615x1

http://www.youtube.com/watch?v=5sMr4UHcX5g

Li'l Red
03-12-13, 9:15 pm
3.12.13 ... Back, Leg Assistance
one leg squat - 35x10,35x10,35x10,35x10
bo db row - 90x8,105x8,120x8
lat pull down - 120x10,130x10,140x8
weight belt squat - 100x20,120x20
ghr - BWx35,22x20,33x15
face pulls - 90x10,100x10,110x10
seated row - 130x10,150x10,170x10

Ragin Asian
03-13-13, 9:46 am
Can't wait to see you next weekend! The work you're putting in looks great!!!!

I've been meaning to ask you, how does your shoulder feel when you hold the bar for your squats? I'm still trying to find a comfortable position. I ride the bar high on my back for now because the shoulder still feels a bit unstable if I try to bring it down lower. I can't widen my grip too much, otherwise the shoulder dislocates. LOL!!!

Li'l Red
03-13-13, 10:12 am
Can't wait to see you next weekend! The work you're putting in looks great!!!!

I've been meaning to ask you, how does your shoulder feel when you hold the bar for your squats? I'm still trying to find a comfortable position. I ride the bar high on my back for now because the shoulder still feels a bit unstable if I try to bring it down lower. I can't widen my grip too much, otherwise the shoulder dislocates. LOL!!!

I am actually amazed at how fast I was able to start holding the bar on my back. I can't go wide either, but just because it doesn't feel right, I don't feel strong like that. I guess I started stretching it out when I was rehabbing. Just getting into position with it lower on my back where I usually hold it, then with just standing up. But I have no problems with holding it at all. I don't know if it has to do with the location of the injury or what. I was prepared for this to be a struggle and I couldn't even tell I ever had a shoulder issue.

Can't wait to see you either!! Is Bobby still going to lift? I know you are, right???

Ragin Asian
03-13-13, 10:34 am
I am actually amazed at how fast I was able to start holding the bar on my back. I can't go wide either, but just because it doesn't feel right, I don't feel strong like that. I guess I started stretching it out when I was rehabbing. Just getting into position with it lower on my back where I usually hold it, then with just standing up. But I have no problems with holding it at all. I don't know if it has to do with the location of the injury or what. I was prepared for this to be a struggle and I couldn't even tell I ever had a shoulder issue.

Can't wait to see you either!! Is Bobby still going to lift? I know you are, right???


I'll keep stretching it out more and fiddle with the grip a bit. I definitely need to bring the bar lower on my back - riding it high is pulling me forward too much when I get over 300lbs. I'll be patient and keep working with it. Either that or get heels to squat in so I can sit back more. LOL!!!

Bobby wants to lift, training this evening or Saturday will help him decide. I have a feeling he'll do it anyway. He always does this a week before the meet, he gets all mental. LOL!!! I'm definitely doing it. Either push/pull or deadlift only - depends on how I feel that day. ;)

Li'l Red
03-17-13, 2:57 pm
3.14.13 Low Back
gm's - 55x10,105x10,125x10,155x10
reverse hyper - 140x10,140x10
ghr - 22x20,22x20
hyper extension - 20x15,20x15

3.16.13 Bench
Bamboo bar - 15x100
Bench - 25x20,45x10,65x10
Bench, 2Board - 95x5,115x5,135x5,155x5,185x5,205x3
Multi Katana - 2B, 255x2,1B, 285x2,325x1,345x1
Tri pushdown - 120x20,140x10,160x10
Floor Press/DB Skull Crusher - 20x10/10,25x10/10,30x10/10

Ragin Asian
03-26-13, 3:45 pm
Awesome bench work on Saturday!!!! You make me so proud!!!! You stuck it out after waiting the entire meet just to get on the bench for some good ole fashioned hard work!!! Thank you so much for waiting for me to finish my lifts so I could help you out. You did a wonderful job and I know now you're REALLY hungry to nail some big weights at the Pro/Am in couple of weeks. You're gonna fucking kill it girl!!!!!

Li'l Red
04-23-13, 10:05 pm
Ok ... Back at it!! I disappeared for a bit because I was nervous. Had a big meet in front of a bunch of idols and just wanted to chill. Wound up having a super great day!! I went 615-385-500-1500 @ 148. I now have the #1 world historical world squat and total records, over 4xBW squat, over 10xBW total and first woman to ever have both #1 raw and equipped squats at the same time!!! It was a glorious day!

But now it's back to business:

4.22.13 Legs
SSB to low (10") box: 65x10,115x10,135x10,155x10,175x10,195x10,215x10,24 5x10
Bulgarian split squats: 30x10x3
GHR on a leg curl bench: light bandx10x3
Weighted belt squat: 90x20,100x20,110x20

I don't do much repping as I get close to a meet .... this killed me! lol

Li'l Red
04-25-13, 1:53 am
4.24.13 - Upper Back
Pullups: BW: 10,6,6
BO DB Rows: 85x8,90x8,95x8,100x8
Seated Rows: 120x10,140x10,160x10,180x6
Face Pulls: 80x10,90x10,100x10,110x10

Li'l Red
04-30-13, 1:06 pm
4.29.13 Legs
ssb squat to 10" box - 65x10,85x10,115x10,155x10,185x5,205x5,225x5,245x5, 275x5,295x5,335x5
bulgarian split squat - 30x10,30x10,30x10
ghr on ab bench - witjh light bandsx10x3
adductor machine - 200x10,220x10,250x10

Li'l Red
05-01-13, 10:56 pm
5.1.13 Upper Back

shrugs - 225x20,275x10,315x10,365x10
bo db row - 85x10,95x10,105x8,115x5
seated row - 120x10,140x10,160x8
lat pulldown - 110x10,120x10,130x5
face pulls from low pulley - 80x10,90x10,100x10,110x10
tbar row (plates only) - 70x10,90x10,115x10,135x10

Li'l Red
05-03-13, 12:39 am
5.2.13 Low Back/Abs

Abs - Many various but weighted
gms - 95x10,115x10,135x10,155x10
back machine - 150x15,170x15,180x15,190x15

Li'l Red
05-04-13, 10:35 pm
5.3.13 Bench
Bamboo Bar - 14x100,14x100
Bench - 45x10,65x10,85x10,95x5,115x5
Bench 2 Board - 135x5,155x5

***finally able to bench in a ram again since the shoulder surgery!!
Ram - 185x5
Ram 2 Board - 205x5,225x3

***at this point my shoulder was sore. 225 really sucked and I was uneven because I was protecting the stupid shoulder. Then I realized I was still benching close grip!! I had found I had to do that in my bench shirt in order to touch my last meet and had just gotten into the habit. But that doesn't give much support in the ram. I went wide and hoo rah!! Felt tons better!!

Ram 2 Board - 185x5,205x5,225x5
Tri pushdown - 110x10,120x10,130x10,140x10,150x10,160x10

Li'l Red
05-06-13, 9:21 pm
5.6.13 Legs

SSB squats to a 10" box: 65x10,115x10,155x10,205x10,245x5 .... then change of plans

called a rep challenge! Me @ 160 and Marcus @ 181 .... 225 safety squat bar to the 10" box. No bouncing, no touch and go, I went first. I got 35 .... that little bastard went 36 then quit!!! Hahahaha .... first I told him he goes first next time then second I gave myself a very vulgar, angry lecture in my head for not just going till I fell back down!! It was fun!

one leg split squat: 35x10x3
weighted belt squat: 95x20x2

then Marcus calls a rep challenge!! BW GHRs .... he went first. He got 75, I got 77 .... and really that was because my feet are small and have to lock on to hold me in and my calves were burning out hahaha ....

Not a whole lot of sets today but I liked it. First, I like encouraging people in my crew to rise up to a challenge. Second, Marcus was sooooo nervous he would not be able to outsquat me .... I like that I can inspire people to feel challenged. Third, I like that together we can all feel challenged and push ourselves to be better than each other in a supportive way. Today was a good day!

Li'l Red
05-07-13, 10:12 pm
5.7.13 Upper Back

shrugs - 225x20,275x10,315x10,365x10
bo db row - 90x10,100x10,110x10,120x10
face pulls - 90x10,100x10,110x10,120x6
seated rows - 120x10,140x10,160x10
tbar rows - 70x10,90x10,115x10,135x10
pullups - bwx6,bwx6,bwx6,bwx6,bwx6

TGoetsch
05-07-13, 10:39 pm
SSB and bamboo bar... My kind of torture! I just tried the bamboo bar when I saw someone using it the other day, and bet I looked like a fool with how awkward it felt! I like the rep challenges you guys have, as well. Keeps ya hungry when there's some competition!

Li'l Red
05-08-13, 10:38 am
SSB and bamboo bar... My kind of torture! I just tried the bamboo bar when I saw someone using it the other day, and bet I looked like a fool with how awkward it felt! I like the rep challenges you guys have, as well. Keeps ya hungry when there's some competition!

Thanks! Whatever makes us stronger right?! I have great crew also, not too many big heads. So we can do this now and then and not let it interfere with training cycles for competitions and such.

I attribute the bamboo bar to a big part of the recovery of my shoulder after rotator surgery. I actually have a homemade one...PVC pipe capped at both ends so it is also half filled with water for a little more instability. Of course, you couldn't put as much weight on it but I don't need to as I use it for rotator cuff and some blood flow only.

Li'l Red
05-10-13, 9:58 pm
5.8.13 Tris and Shoulders
Tri Pushdowns - 120x10,140x10,160x10,170x10
DB Skullcrushers - 20x10,25x10
Cable Tri Extension - 80x10,100x10,110x10
Bamboo Bar - 15x100,15x100
Lateral Raise Machine - 60x10,60x10,60x10

5.9.13 Low Back/Deads
deadlift 2" deficit - 135x10,185x10,225x10,275x5,315x3,345x1
zerchers-pin 5th down - 115x10,135x10,165x10,185x10,225x10
ab machine - 90x20,100x20,90x20
side bends - 60x10,70x10,80x10

Holy crap this was awesome on my back!! Not much volume today but I was fried! The goal this summer is to get my deadlift up and I believe I have found some great tools!

Li'l Red
05-11-13, 5:46 pm
5.11.13 Bench Day
bamboo bar - 15x100,15x100
bench - 65x10,95x10
super ram - 135x10,155x5,185x5,205x2
multi katana 3 board - 275x3,295x3,315x3
tricep pushdowns - 120x10,140x10,160x10,180x10
cable tri extension - 90x10,100x10,110x10,120x6
db skull crusher - 20x10,25x10,30x10,35x10
seated row - 120x10,140x10,150x10

Li'l Red
05-14-13, 7:46 am
5.13.13 Legs
SSB Squat to 10" box against mini bands doubled over - 65x10,115x8,155x8,175x2,225x2x8
One leg split squat - 40x10,40x10,40x10,40x10,40x10
ghr - BWx20,11x20,BWx20,11x20
Weighted belt squat - 90x20,100x20,110x20,120x20
Add/Abductors - 210/100x8,230/110x8,250/120x8
Lat pulldowns - 110x8,130x8,150x8,170x8

Tried a "speed squat" thing with the bands and 8 doubles and it sucked dirty ass. Pushing against the band tension made my hip joints hurt and locking out hard made my low back hurt. The whole thing was stupid.

Li'l Red
05-14-13, 10:20 pm
5.14.13 Upper Back/Abs

Shrugs - 225x10,275x10,315x10,365x10
Chins - BWx7,BWx7,BWx7,BWx7,BWx7
Tbar - 70x10,105x10,140x8
BO DB Rows - 95x6,105x6,115x6,125x4
Seated Rows - 120x8,140x8,160x8,180x5,200x5
Face Pulls - 90x10,110x10,130x10
Lat Pull Downs - 120x8,130x8,140x8,150x8
Ab cable crunch - 90x40,110x50
Ab cable curl - 110x25,110x30,130x20

HannaC
05-15-13, 9:05 am
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Li'l Red
05-17-13, 3:27 am
Deadlift/Low Back:
Deadlift w/ 2" deficit - 135x8,185x8,225x3,255x3,285x3,325x3
zerchers-pin 5th down - 135x8,185x8,215x8,245x8,275x8
Back Machine - 150x15,170x15,190x15
Cable Ab curl over - 110x30,120x25,130x20

So the point of my zerchers: I am working on my deadlift this summer. The zerchers are started at the point that I start rounding my back in a heavy deadlift. The first one up I get to throw my hips under to stand up with it. This is easy for me because of my flexibility. I can actually zercher from the floor. But the first time I come back down to the pin, I just stand back up. I do NOT throw my hips under. So it starts like a Good Morning but once I leave the pin my hips HAVE to shoot forward to actually stand back up. Every time I go back down to the pin I take a breath to create a pause so that I'm not utilizing a bounce.

Vid of the movement: this is my fifth set of 275:
http://youtu.be/-_Fg_ohirUc

Li'l Red
06-18-13, 10:15 pm
I have not been logging but I HAVE been training!! Playing around with some different ideas, how to organize the week, trying some new things. I will start my posting as of this week:

6.17.13
SSB Squat - 65x10,155x5,205x5,245x2,295x2, 325x1
SSB Squat in boss briefs - 395x1,425x1,475x1
SSB Squat in boss briefs and Suit - straps down-515x1,straps up-565x0
SSB Squat avg rev bands, suit straps down - 475x2,495x2,515x2,515 w/no bandx1
seated gm's, against monster minis - 65x6,95x6,115x6,145x6
one leg split squat - 40x10,40x10,40x10
ghr-on ab bench with/ light reverse bands - BWx10,BWx10,BWx10

6.18.13
Raw: 65x6,95x6
Doubled Minis w/ Super Ram - 9 sets of 115x3 varying grips
straight weight CG w Super Ram-175x8
Incline DB press - 30x8,35x8,40x8,45x8
Pull ups - BWx10,BWx10,BWx8
Lat Pulldown - 120x10,130x10,140x8
BO DB Row - 90x8,100x8,110x8
Round Back DL/BO Row combo - 115x8,115x8,115x8
100 Band Pull aparts using minis
Abs

The majority of my changes are inspired by the help and advice of Laura Phelps. The tweaks in form she helped me with are already amazing improvements!! I am currently committed to doing the USPA Allentown, PA push pull meet where I will be doing bench only in July and the Westside Pro Invitational in York, PA in August. Lets see what I've got!!