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Lottawheels
12-02-14, 8:44 am
So I went back and forth a whole lot with whether or not to actually sign up for RUM.
I broke my hand a couple of months back and having not been able to bench for 6 weeks and deadlift for about a month I was feeling pretty negative about the entire situation. I finally decided to go for it though.
I just recently also decided that it was time to enlist a coach. Being as young as I am, and not having the knowledge in body mechanics and exercise science as a lot of the big names have, I wanted to put myself in a place and under the eye of someone who could help me become a better lifter and ultimately create more longevity for myself in the sport. That being said, I have recently linked up with John Gaglione of Gaglione Strength in Long Island for my programming and training. Still training with Kevin Oak about half the time and working with the coach the other half. This is the first time in my life I have ever had a coach or programming, and I am already seeing huge improvements in my deadlift form. Looking forward to peaking in a couple of months for RUM.

So here I will keep a log of my workouts for everyone to check out. My split looks something like this right now:
Monday- Deadlift
Tuesday- Bench
Thursday- Squat
Saturday- Bench and accessory

Lottawheels
12-02-14, 9:20 am
12/1 Workout:

Deadlifts off low blocks:
555x3 Warm-up
595x3
605x3
615x3
595x3

I also benched because I won't get a chance the next couple of days
up to 405x5 to warm up then:
Long Pause with reactive Slingshot
425x5
455x5
425x5
405x5

naturalguy
12-02-14, 1:00 pm
I think it's a good call to have someone work with you. I have no doubt you will do great at RUM

Lottawheels
12-02-14, 2:34 pm
I think it's a good call to have someone work with you. I have no doubt you will do great at RUM

Thanks Eric! Looking forward to it.

J Wong
12-04-14, 11:44 pm
Looking forward to this one!

Lottawheels
12-06-14, 12:53 pm
Looking forward to this one!
Thanks man, I'm excited.

Lottawheels
12-06-14, 12:57 pm
Fri 12/5
Squats and incline bench
Worked up to:
500x5
545x5

Front Squats
405x6
405x8

Incline Axle presses (light/deloaded work)
275x10
295x10
275x10


Did some back extensions and leg raises for core accessory work as well.

Lottawheels
12-09-14, 1:35 pm
Mon 12/8
Deadlift speed work with chains
All singles with 80 lbs chains
505 2 sets
525 2 sets
545 1 set
565 1 set

Did one set of deficit deads of 405x8 but my back was just not feeling right so I shut it down. Did some ab and glute accessory work as well. Hanging leg raises and single leg flute bridges.

Cellardweller
12-11-14, 9:30 am
12/1 Workout:

Deadlifts off low blocks:
555x3 Warm-up


That statement is just insane.

Lottawheels
12-12-14, 12:17 am
That statement is just insane.

haha thanks man, it was my LAST warm-up set, but yea generally working sets start around 550+ depending on rep range and variation and what not

Grizzly2000
12-13-14, 7:11 am
subbed. you are just pure motivation

Lottawheels
12-13-14, 4:31 pm
subbed. you are just pure motivation

Thank you, I'm looking forward to RUM

Lottawheels
12-13-14, 6:31 pm
Squats today.

Worked triples @
135
225
315
405
495
585
617
Then added reverse bands -50 at the bottom
700x1
700x3


I was in a rush today and didnt get a chance to do any accessory work but wanted to get my big lift in. Felt good today

Lottawheels
12-22-14, 7:49 pm
I've been having some really heinous bicep tendonitis lately, so my workouts have been cut a bit short with a lot of focus on trying to work out the tendonitis.

Dec 20th-
Wasn't able to bench due to the tendonitis but for whatever reason overheads feel ok so I worked strict overhead presses up to 315X5 which is a PR, so I left happy

Lottawheels
12-22-14, 7:53 pm
Dec 22nd-
Deadlifts and bench

Deadlifts warmed up with triples
135
225
315
405
495
Then singles at
585
635
And final set
680x3 which is a PR at this lower bodyweight. I'm currently sitting around 143 in the morning.

Bench warmed up with regular bar weight
135-225-315
Then used the reactive slingshot for triples at
405
495
520

Overall a very good day of training and right on track for a nice PR in February.

Grizzly2000
12-23-14, 9:47 am
Dec 22nd-
Deadlifts and bench

Deadlifts warmed up with triples
135
225
315
405
495
Then singles at
585
635
And final set
680x3 which is a PR at this lower bodyweight. I'm currently sitting around 143 in the morning.

Bench warmed up with regular bar weight
135-225-315
Then used the reactive slingshot for triples at
405
495
520

Overall a very good day of training and right on track for a nice PR in February.

520 for three in the blue slingshot, damn! Lol

I just ordered a red slingshot can't wait to do some slingshot work myself.

Lottawheels
12-23-14, 11:51 am
520 for three in the blue slingshot, damn! Lol

I just ordered a red slingshot can't wait to do some slingshot work myself.

I felt like it really didn't do much for me. Just a very mild overload like 15 pounds off the bottom or so. It wasn't a very tight slingshot on me either. I left maybe 2 on the tank on that set so I'm predicting I could hit around 520 for a max triple right now straight weight. I think you will like the slingshot a lot. I have hit something like 585 in the red one. Def a great tool for overload especially when you're sticking point is at the lockout. My lockout has certainly increased since regularly adding the slanger in my programming

Grizzly2000
12-24-14, 7:04 am
I felt like it really didn't do much for me. Just a very mild overload like 15 pounds off the bottom or so. It wasn't a very tight slingshot on me either. I left maybe 2 on the tank on that set so I'm predicting I could hit around 520 for a max triple right now straight weight. I think you will like the slingshot a lot. I have hit something like 585 in the red one. Def a great tool for overload especially when you're sticking point is at the lockout. My lockout has certainly increased since regularly adding the slanger in my programming

One thing I have been doing more of instead of the slingshot is reverse band dead presses. I think it's helping me learn to push through my sticking point which is about 2 inches off my chest. I think this has been helping a lot. So I think the slingshot will be good for me.

What are your goals for RUM? 2000 total?

Lottawheels
12-24-14, 11:02 am
One thing I have been doing more of instead of the slingshot is reverse band dead presses. I think it's helping me learn to push through my sticking point which is about 2 inches off my chest. I think this has been helping a lot. So I think the slingshot will be good for me.

What are your goals for RUM? 2000 total?

Looking to hit 2050-2100 actually. I'm pretty much right at my last meet numbers now,even a little stronger with 6 weeks left to go.

Lottawheels
01-01-15, 12:29 pm
Trained over the weekend and worked up to a heavy deadlift single of 750. I've only pulled 750 once before and it was so ugly I can't even call it a deadlift, so I consider this clean lift a PR for technique anyways. Looking to hit a big number in February. Hopefully close to 800.
I'm feeling pretty too right now even though my work schedule has been interfering in my training a bit. But plane tickets are officially purchased and looking at a very successful meet if all goes well.

Lottawheels
01-11-15, 3:25 pm
Friday 1/2
Did slingshot bench work up to a max single @ 605 in the yellow slingshot. This was my first 600+ bench ever and was a bit of a grinder but felt good to have that kind of weight in my hands.

also did 8x2 Squats with Bands.
535 bar weight and 645 at the top for speed work.

Lottawheels
01-11-15, 3:27 pm
Went for a heavy single on squat and bench today.

Squat 735
Bench 570

the squat was tough, i maybe had 10 or 15 pounds more in the , but the bench FLEW up. I'd say I easily had 585 or 590 for sure. called it a day with these numbers as they are both big PRs for me.

Lottawheels
01-11-15, 3:31 pm
Today was an accessory day for me:

3 board bench
515x5
475x5
525x5
495x5

DB Bench
125's for 2 sets of 25

Paused Safety Bar Squats
3x6 around 370. Not totally positive on the safety bar weight

Lottawheels
01-11-15, 3:34 pm
Banded Deadlifts
6x1 730 at the top 565 Bar weight

banded back extensions and Hanging leg lifts for a bunch of reps and sets for some extra core and posterior chain work

I have been feeling pretty good this past week, strong and tendonitis and other little nagging issues are at a minimum which is nice.
4 weeks to go! 3 training weeks. cant wait to get on the platform.

Lottawheels
01-12-15, 11:11 pm
Supplemental/accessory day with:

Slingshot bench with full boar sling
AMRAP with 415 I don't remember how many I got off hand. Well over 10.

Dumbbell bench:
Worked up to 185's for 11 with a little assistance on the last two.

Long pause squats:
6x2 @ 585

Lottawheels
01-12-15, 11:11 pm
Be sure to check out my Instagram @larrywheels for all of my training videos as well

Grizzly2000
01-17-15, 4:42 am
Supplemental/accessory day with:

Slingshot bench with full boar sling
AMRAP with 415 I don't remember how many I got off hand. Well over 10.

Dumbbell bench:
Worked up to 185's for 11 with a little assistance on the last two.

Long pause squats:
6x2 @ 585

Saw the 185 dumbbell vid on your IG. Throwing those 185s like 100s lol. I'd love to train with you someday!

Lottawheels
01-21-15, 11:02 pm
Saw the 185 dumbbell vid on your IG. Throwing those 185s like 100s lol. I'd love to train with you someday!

Thanks man, I've done 200s for 6 before, id like to throw those up for 10+! Haha

Lottawheels
01-21-15, 11:05 pm
Was supposed to take a heavy deadlift attempt this day, but I took 725 which flew up easy and followed it with 765 where I got stuck just above the knee and felt a minor pop in my back which I thought was maybe really going to put me out, but I seem to be healing up pretty well.

Lottawheels
01-21-15, 11:07 pm
Due to my back feeling shifty unjust went in and worked on some speedish bench up to 535x2 and then mobility stretching and very light accessory work back extensions and stuff

Lottawheels
01-21-15, 11:10 pm
Took my squat opener today. 705 which moved fast and my back felt good. Shutting down heavy pulls until the platform now I think and letting my nervous system and body start to recover

Grizzly2000
01-25-15, 4:17 am
Thanks man, I've done 200s for 6 before, id like to throw those up for 10+! Haha

Man! When I'm struggling with 115s for ten lol

Lottawheels
01-26-15, 9:16 am
Worked up to a heavy bench today and a big PR of 580. Gunning for that 600 bench very soon. Also did some squat overload work with heavy walkouts up to 950, surprisingly felt very stable and held it for about 5 seconds in place. Deadlifts are shut down till rum now. Gonna hit accessory and recovery a lot the next week and a half.

Lottawheels
01-26-15, 9:16 am
Man! When I'm struggling with 115s for ten lol

Everyone starts somewhere! Just keep at it.

John Grey
01-26-15, 9:27 am
Best of luck at RUM man!

sgerwel1985
01-26-15, 9:35 am
Keep up the work. Odd question, what kind of footwear do you use? Specifically for squats/deadlifting.

Bean
01-26-15, 11:48 am
watching the progress on IG...Looking strong and shredded. Keep it up and good luck at RUM

Lottawheels
01-26-15, 2:56 pm
watching the progress on IG...Looking strong and shredded. Keep it up and good luck at RUM


Best of luck at RUM man!

thanks guys!

Lottawheels
01-26-15, 2:57 pm
Keep up the work. Odd question, what kind of footwear do you use? Specifically for squats/deadlifting.

honestly, I prefer to do both barefoot, but being its not allowed in many comps (especially squatting) I've been wearing Mark Bell's Reebok power shoe and I have really taken a liking to them.

Lottawheels
01-30-15, 9:55 pm
Winding down into my deload and rest. Did a few sets of 385x15 decline bench yesterday. Been rolling and stretching in my off time. Getting a massage tomorrow and all the heavy lifting is shut down. Just might go in for some light accessory work to get some blood flowing this weekend. Heading to Florida on wednesday morning and starting to watch my food intake this weekend. I've been around 250 maybe 248 so I don't have much to cut.