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TXPWRLFTR
11-16-09, 11:33 pm
boom, I will plan to be in Tampa for a week. Dec 20-27. I will be in Apollo Beach. I am going to try and train at Tampa Barbell while I am there. Now come July that is a different story as I plan on moving there. If I can't train at Tampa Barbell I will find a gym to train at.

J Wong
11-16-09, 11:47 pm
boom, I will plan to be in Tampa for a week. Dec 20-27. I will be in Apollo Beach. I am going to try and train at Tampa Barbell while I am there. Now come July that is a different story as I plan on moving there. If I can't train at Tampa Barbell I will find a gym to train at.

Since you are moving there, I hope you join the Orlando area ABC! Basically all powerlifters/strength orientated lifters in the group.

SQUAT or DIE!
11-17-09, 1:00 am
boom, I will plan to be in Tampa for a week. Dec 20-27. I will be in Apollo Beach. I am going to try and train at Tampa Barbell while I am there. Now come July that is a different story as I plan on moving there. If I can't train at Tampa Barbell I will find a gym to train at.

i feel betrayed and abandoned greg alvarado.... ABANDONED!!!!!!

its like when darcy leaves lance.. its just for the better life..

TXPWRLFTR
11-17-09, 7:32 am
My bad squatty, but you are always welcomed! You know that!
Dude, you can come visit and we can go train at Tampa Barbell. Hardcore powerlifters and lots of gear!!!! LOL...speaking of gear some guy posted on my vid on youtube questions human strength and why we wear gear...makes no since and compares gear lifting to a 100M to a jet...people...POWERLIFTING is something people don't understand...just like poker on ESPN...I don't get it....

ghost
11-17-09, 8:12 am
i feel betrayed and abandoned greg alvarado.... ABANDONED!!!!!!

its like when darcy leaves lance.. its just for the better life..

quit yer bitching, hahahaha.

SQUAT or DIE!
11-17-09, 8:57 am
My bad squatty, but you are always welcomed! You know that!
Dude, you can come visit and we can go train at Tampa Barbell. Hardcore powerlifters and lots of gear!!!! LOL...speaking of gear some guy posted on my vid on youtube questions human strength and why we wear gear...makes no since and compares gear lifting to a 100M to a jet...people...POWERLIFTING is something people don't understand...just like poker on ESPN...I don't get it....

midland is like 500 miles, tampa is 1000...... thats a tad difference and gas aint gettin much cheaper

ghost
11-17-09, 8:57 am
midland is like 500 miles, tampa is 1000...... thats a tad difference and gas aint gettin much cheaper

buy a motorcycle, you'd only have to fill up once on the road.

TXPWRLFTR
11-17-09, 9:56 am
Squatty, fly Southwest my brother!!!!
rcrott1, that was funny!

I can see Squatty on a motorcycle...Squatty, can you ride a motorcycle? ;)
Ziggy and I should arrive in Mission around 4PMish if we leave at 6AM...Am looking into a hotel nearby...found a few...pretty cheap too...keep you posted.

Oh and Squatty, the football team is "Goin' to tha ship" this Saturday...we are looking at 3 in a row if we win!!!!

SQUAT or DIE!
11-17-09, 9:57 am
buy a motorcycle, you'd only have to fill up once on the road.

i can barely afford gas.. how am i gonna buy a motor cycle??

but it is a good idea

TXPWRLFTR
11-18-09, 12:04 am
11-17-09
Deads
Conventional
375 1 set 2 reps
Speed
8 sets 3 reps @ 300
4 sumo and 4 conventional

Circuit x 2
SLDL x 8 @ 225
Bent over rows x 8 @ 225
Underhand lat pulls x 8 @ 200
Arched back good mornings x 8 @ 175

J Wong
11-18-09, 7:30 am
Ed Coan DL routine huh? I am running it now for the 2nd time, it's great. How come you only do 2 circuits?

TXPWRLFTR
11-18-09, 10:18 am
Was pressed for time. I hadn't deadlifted in a few months, well not much lower body training as I was healing from having surgery of a ruptured achilles...I knew the program asked for 3 circuits and I was trying to get it finished...that program kicked my ass in the 2 circuits I did...wow!!!

How do you like it boom?

TXPWRLFTR
11-19-09, 11:35 pm
11-19-09
ME shirted bench

bar x 20
135 x 30
225 x 10, 8, 3
275 x 3
315 x 3
365 x 3
405 x 1...slow from the hole
added shirt
455 x 1...came low to top of belly
495 x 1...again came to top of belly
545 x 0...got it up but hit the rack at the top
600 x 0...nice control...went to press from the hole...right elbow flared out and that was it...

Overhead rope triceps extension
stack x 12, 12, 12

Seated DB cleans
25 x 12, 12, 12

J Wong
11-20-09, 12:12 am
Was pressed for time. I hadn't deadlifted in a few months, well not much lower body training as I was healing from having surgery of a ruptured achilles...I knew the program asked for 3 circuits and I was trying to get it finished...that program kicked my ass in the 2 circuits I did...wow!!!

How do you like it boom?

I love it. I am taking the assistance work much more serious then I did the first time I ran it which was over summer. In the middle of the routine, I have found myself thinking "ahh fuck lifting weights".. it is a pretty hard routine! The first time I ran it I got a 35 lb gain, hopefully I can get the same 35 lb gain this time.

TXPWRLFTR
11-20-09, 12:29 am
Sweet, I am gonna stick with it. My deadlift could use some help...

SQUAT or DIE!
11-20-09, 12:39 am
Sweet, I am gonna stick with it. My deadlift could use some help...

hook it up with the template.. cause we all know mine needs help

JustJ
11-20-09, 12:43 am
11-19-09
ME shirted bench

bar x 20
135 x 30
225 x 10, 8, 3
275 x 3
315 x 3
365 x 3
405 x 1...slow from the hole
added shirt
455 x 1...came low to top of belly
495 x 1...again came to top of belly
545 x 0...got it up but hit the rack at the top
600 x 0...nice control...went to press from the hole...right elbow flared out and that was it...

Overhead rope triceps extension
stack x 12, 12, 12

Seated DB cleans
25 x 12, 12, 12

holy hell on your bench. nice.

TXPWRLFTR
11-24-09, 10:44 pm
Thanks!

11-24-09
Deads - week 2
warm-up
135 x 3
225 x 3
315 x 3

1 set 2 reps @ 400
8 sets 3 reps @ 300

Circuit x 3
SLDL x 8 @ 225
Rows x 8 @ 225
Reverse lat pulls x 8 @ 225
Arched good mornings x 8 @ 225

Had Richard stretch me...wow my damn hips are so tight...need to really stretch more than what I have been.

ghost
11-25-09, 8:50 am
better get on that stretching,.. no need to get hurt!

TXPWRLFTR
11-25-09, 10:13 am
I hear ya brother!
I do stretch but not as to the extent that I need to...
That is a priority now for me...I spend at least 5-10 minutes stretching every morning and then at night...I am not getting any younger...lol...

ghost
11-25-09, 10:14 am
I hear ya brother!
I do stretch but not as to the extent that I need to...
That is a priority now for me...I spend at least 5-10 minutes stretching every morning and then at night...I am not getting any younger...lol...

yeah, i stretch when i wake up, pre lifting, post work out, and before bed. haha.

TXPWRLFTR
11-28-09, 10:02 pm
11-28-09
Squats
Week 1 of 7 Cycle 1
warm-up
135 x 10
225 x 6
250 x 6
325 x 4
work sets
5 x 2 @ 350
1 @ 375
(used knee wraps in the work sets...sucks getting old...you could hear them popping and grinding...lol)

Pull-throughs
2 x 12 @ 120

TXPWRLFTR
11-29-09, 7:03 pm
11-29-09
Bench work
bar x 30, 30
135 x 20
225 x 15,15,15

DB Incline flyes
30 x 12
40 x 12
50 x 12,12

DB Side lateral raises
30 x 12,12,12,12,12

Overhead tricep rope extensions
stack x 12, 12, 15

ghost
11-29-09, 7:04 pm
nice job on bench and squats!

i am switching back to the bb platform for the next few months as i do the iron contest, as part of what it is based on is following the plan..... gonna be bulking. gooooooood times.

TXPWRLFTR
11-30-09, 7:51 am
Thanks brother,
nothing wrong in bulking! Hope it goes well for you!
Good luck in the iron contest.

TXPWRLFTR
12-01-09, 11:56 pm
12-01-09
Deads
135 x 5
225 x 5
315 x 3
1 x 2 @ 425
6 x 3 @ 375

Reverse grip rows
2 x 8 @ 225
1 x 8 @ 205

CSR
3 plates x 8, 8, 8

Pressed for time....had to leave...

ghost
12-02-09, 9:04 am
sucks that you had to cut the session short, good work though

TXPWRLFTR
12-02-09, 9:51 am
Yeah, it did suck...
But I am feeling it today...damn...
Tomorrow I work on my openers in the bench for the meet that is on December 12...

SQUAT or DIE!
12-02-09, 10:35 am
im gonna get mine like thursday/ friday....

TXPWRLFTR
12-04-09, 1:47 am
12-3-09
Workout sucked

Worked on bench openers...
bar x 20
135 x 5
225 x 5
315 x 3
added shirt
475 x 1, 1, both were low...had trouble finding groove
tried other shirt
455 x 1
got pissed and went with original shirt I had to begin
455 x 1

Close grip bench
225 x 8,8,8

Was not to pleased...just one of those days...plus I had texted the guys that we would train at 6pm...one replied back he'd get there after he finished his term paper...the others showed up at 630....

good thing is meet is a week away...I will try openers again on Sunday...just gotta get the groove in the shirt...plus my...um...arms got a little bigger...sorry Squat...it's true...I did the "curls"...forgive me....

TXPWRLFTR
12-05-09, 9:26 pm
12-5-09
Squat
135 x 5
225 x 5
275 x 6
1 x 2 @ 345
1 set of 1 @ 400
4 sets of 2 @ 325
(felt ok despite not squatting in quite sometime....squats were way past depth...)

Standing leg curls
60 x 8,8,8

SQUAT or DIE!
12-05-09, 9:57 pm
YAAAY!! good job greg, glad your geting your strength back

JustJ
12-06-09, 7:17 pm
theres the squat session...good work

TXPWRLFTR
12-08-09, 12:28 am
Thanks bro...am slowly getting back to em...

12-7-09
Decided to work on my bench opener again today...the meet is this Saturday...I tried my openers last Thursday and nothing was setting right...

Bench
bar x 20
135 x 10
225 x 8
315 x 5
365 x 1
Added shirt
435 x 1, 1

Will go with this as the opener...I know you are to do a double for your opener but this felt great...the 1st rep was there...forced it to the groove...the 2nd attempt it set great and the pop was great!

JustJ
12-08-09, 7:29 pm
didnt know you had a meet coming up so soon! gluck!

p.s.
jealous of your bench

J A Y
12-08-09, 7:32 pm
didnt know you had a meet coming up so soon! gluck!

p.s.
jealous of your bench

x2

TXPWRLFTR
12-08-09, 7:58 pm
Yeah it is this Saturday!
Thanks guys!

ghost
12-08-09, 8:30 pm
great work on bench brother. Good luck this weekend!!

TXPWRLFTR
12-10-09, 3:29 pm
Thanks rcrott1,

bodyweight alst night was 252, this morning I was at 249...all looks good getting down to under 242...just hate cutting weight...lol...I should just stick and stay around 230ish year round...lol...ain't happening...lol

Hope Squatty gets down to his weight.

ghost
12-10-09, 3:31 pm
Thanks rcrott1,

bodyweight alst night was 252, this morning I was at 249...all looks good getting down to under 242...just hate cutting weight...lol...I should just stick and stay around 230ish year round...lol...ain't happening...lol

Hope Squatty gets down to his weight.

that would be nice if you both made weight..

TXPWRLFTR
12-10-09, 3:36 pm
Yeah, I should drop to under 240 by tomorrow....good thing too is that the APA has a real 24 hour weigh-in window...the other feds I have competed in had an early weigh-in...say Friday 6-7pm and then weigh-in at meet day 8-9am and compete at 10am...

I think last I got a text from Squatty, he texted he is doing good.

Tonite if I can I am hitting the sauna again...last time we hit the sauna...4 of us in that damn thing...Squatty had a blast...lol...I think we stayed in there damn near close to 2 hours...then the drive to the meet sucked...3 of us were well under weight and one was 2-3 pounds off...so for the whole trip to the meet...windows up and the heater on...we suffered for our bud to make weight...lol...all good though...he made weight...

ghost
12-10-09, 3:38 pm
that is awesome.

SQUAT or DIE!
12-10-09, 11:44 pm
i think id shank someone for a NOS right now greg, im dragging ass.. and feel like dead incarnate.

SQUAT or DIE!
12-10-09, 11:46 pm
Yeah, I should drop to under 240 by tomorrow....good thing too is that the APA has a real 24 hour weigh-in window...the other feds I have competed in had an early weigh-in...say Friday 6-7pm and then weigh-in at meet day 8-9am and compete at 10am...

I think last I got a text from Squatty, he texted he is doing good.

Tonite if I can I am hitting the sauna again...last time we hit the sauna...4 of us in that damn thing...Squatty had a blast...lol...I think we stayed in there damn near close to 2 hours...then the drive to the meet sucked...3 of us were well under weight and one was 2-3 pounds off...so for the whole trip to the meet...windows up and the heater on...we suffered for our bud to make weight...lol...all good though...he made weight...

fortunately or not im alive.. and now i wish i had a sauna to sit in.. but no luck.. that was awful, but i think austin in march where i ate whataburger on the way up and still made weight makes up for it

J A Y
12-11-09, 6:21 am
good luck for the meet!

TXPWRLFTR
12-13-09, 9:46 pm
Dec 13, 2009

Meet results

Opened squat at 405...3 whites
2nd attempt 495...3 whites
3rd attempt 540...3 whites

Bench
opened at 420...3 whites
2nd attempt 475...3 whites
3rd attempt 505...3 reds...blew it up...hit rack and spotters got bar...

Deadlift
opened at 405...3 whites
2nd attempt 450...3 whites
4rd attempt 500...3 whites


Felt pleased...1st full meet...now onto bigger total...over all good...achilles held up well...

JustJ
12-13-09, 11:59 pm
those are some awesome lifts. be proud man. im in awe of your benching and squatting.

TXPWRLFTR
12-14-09, 9:55 am
I am proud. The "inner" me wanted to go all out and just get it done...or attempt. But being realistic, I didn't want to further aggravate the leg...and having a 275 and 308 lifter beat my ass if I was to go over board...lol.
Personaly this meet was a good one...I needed to get in a full meet and get that "feel" again from the injuries I have suffered. Over all I am pleased...now onto getting the numbers higher...and work on my deadlift...lol.

Squatty did well and as did Ziggy...Ziggy squatting in a suit the 1st time and he nails a 600lb squat...and Squatty lifting RAW...mad props to my boys!!

ghost
12-14-09, 9:58 am
great job Greg!!!

J A Y
12-14-09, 12:58 pm
great job Greg!!!

x2
awesome lifts! congrats to the others too

TXPWRLFTR
12-14-09, 7:54 pm
Vids of the meet

http://www.youtube.com/watch?v=PZ6wmoW5UXU

http://www.youtube.com/watch?v=povfMBi9olw

http://www.youtube.com/watch?v=Gm6wOQV7T7I

http://www.youtube.com/watch?v=ErHIOl2HQr4

http://www.youtube.com/watch?v=rZZY6uDHgRM

ghost
12-14-09, 9:37 pm
awesome vids Greg!

TXPWRLFTR
12-22-09, 10:26 pm
Thanks ghost

12-22-09
So after taking some time off after the meet, I trained today at Tampa Barbell while on vacation.
Nice, very nice place to train! Guys there are great! Tommy is a great guy!

Reverse hyper extensions
105 x 12, 12
140 x 12, 12

Suspended cambered bar good morings
bar x 5
135 x 5
225 x 5
275 x 5
315 x 5
315 plus 80lb chains x 3
315 plus 120lb chains x 3
315 plus 160lb chains x 1
315 plus 100lb chains x 1
315 plus 120lb chains x 1
315 plus 140lb chains x 0

Lat pulls and seated cable rows
5 sets 10 reps

Ab pull downs
5 x 15

J Wong
12-22-09, 10:34 pm
Good work! I was actually looking at their blog with all their videos, that place looks awesome.

TXPWRLFTR
12-23-09, 8:10 am
The place is awesome! The guys are great and the attitude was great!
Witnessed Tommy perform 5 reps of good mornings with 315 plus 440lbs of chains.
The place is awesome!

JustJ
12-29-09, 12:55 am
those are some heavy GM"s

TXPWRLFTR
12-29-09, 5:37 pm
12-29-09
reverse hypers with blue mini
20,20,20

Goodmornings - bar was set at midpoint with purple bands reversed
bar x 5
135 x 5
225 x 5
315 x 3
added bands
365 x 3,3,3
405 x 3,3,3
495 x 0

Lat pulls
3 x 20

Shrugs
225 x 12,12

TXPWRLFTR
01-01-10, 1:19 am
12-31-09
bench work

135 x 12
225 x 10
315 x 5
added denim shirt and 3 board
405 x 3
455 x 3
495 x 2
545 X 1

Close grip bench
225 x 8,8,8,8

TXPWRLFTR
01-03-10, 8:01 pm
1-3-10
Legs

squats
135 x 5
225 x 5
315 x 3
365 x 3
405 x 2, 3
added reverse green bands
495 x 2, 2

GHR
3 x 8

TXPWRLFTR
01-05-10, 9:37 pm
1-05-10

Pulls and back

deads
135 x 5
225 x 3
315 x 3
405 x 2
Added reverse green bands
405 x 2, 2, 2
495 x 2, 2
585 x 0, 0, 0

I know my deadlift sucks....

DB rows
4 x 20

Purple face band pulls
2 x 20

ghost
01-05-10, 11:33 pm
what a freak. i love it. keep it up brother.

TXPWRLFTR
01-05-10, 11:54 pm
Thanks bro! I am trying.

ghost
01-05-10, 11:55 pm
Thanks bro! I am trying.

thats all we can do brother.

JustJ
01-06-10, 12:03 am
those were some big jumps in deadlift weight...i have a feeling 585 wont be too far away

TXPWRLFTR
01-10-10, 8:57 pm
1-10-10

ME Bench
rack lockouts (3"-5")
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
455 x 5
495 x 5
545 x 1

Lying DB press
3 x 12

Shoulder press
(Ziggy and I did these on a unilateral machine...damn it sucked...lol)
3 x 12

Over head triceps ropes extensions
3 x 15

widdlewade44
01-10-10, 9:01 pm
Nice workouts brother, keep up the solid work!

Kevin
widdlewade44

TXPWRLFTR
01-12-10, 10:13 pm
Thanks bro

1-12-10
Dead and back

reverse hypers with purple band
12,12,12,12

deads
300 x 4,4,4,4
325 x 4,4,4
350 x 2,2

Glute ham raises
4 x 12

Barbell rows
225 x 8,8,8,8

TXPWRLFTR
01-15-10, 11:55 am
1-14-10
DE Bench
bar x 20
135 x 5
315 x 3,3,3,3,3,3

Incline DB flyes
40 x 12,15,15

Purple band triceps extensions
lots of reps.....

DB side lateral
30 x 12,12,12,12,

TXPWRLFTR
01-16-10, 8:16 pm
1-16-10
ME Squat

135 x 5
225 x 3
315 x 3
365 x 3
405 x 3
455 x 3
495 x 0
only used knee wraps and a belt...working on raw strength...had 495 but head went forward and the rest explains itself...

ME bench tomorrow...

Ziggy and I are looking into the RAW meet February 6 in Ft Worth MetroFlex Gym.

ldskenpo
01-16-10, 10:42 pm
you doing the one on the 6th? I just found out about it, thinking to keep on track for the one on the 27th.

TXPWRLFTR
01-17-10, 9:06 am
Yes it is on the 6th of February. I am hoping all goes well and I am able to make it. Good at your meet! Keep us posted.

TXPWRLFTR
01-17-10, 10:24 pm
1-17-10
ME bench
135 x 10
225 x 3
275 x 3
315 x 3
365 x 2
405 x 0 (maybe 380-385ish...Ziggy had a finger spot at bottom...damn...need more work)

2 board
405 x 4
455 x 1...got heavy and forearms really ached...even after applying DMSO....ugh...

Triceps death
225 and used 4, 3, 2, 1 board for 2 sets of 5 reps each.

TXPWRLFTR
01-20-10, 12:05 am
1-19-10
Deads

Reverse hypers to warm-up

Pulls
135 x 3
225 x 3
315 x 3
412 x 2
330 x 3,3,3,3,3,3,3,3 (varied stances...sumo and conventional)

SLDL
225 x 8,8,8

BB rows
225 x 8,6,8

Goodmornings
225 x 8,8,8

Lat pulls
3 sets 8

SQUAT or DIE!
01-20-10, 1:37 am
not bad... thanks for posting the vid of me puking, always a good laugh..

TXPWRLFTR
01-20-10, 7:44 am
you're welcome big dog! How are things?
Good here...trying to get Ziggy to train more...he is doing some acting stuff...yeah i know...lol...and Zach, well...he is doing his thing...I see him from time to time at the gym...he is still training.

ghost
01-20-10, 8:20 am
1-19-10
Deads

Reverse hypers to warm-up

Pulls
135 x 3
225 x 3
315 x 3
412 x 2
330 x 3,3,3,3,3,3,3,3 (varied stances...sumo and conventional)

SLDL
225 x 8,8,8

BB rows
225 x 8,6,8

Goodmornings
225 x 8,8,8

Lat pulls
3 sets 8

nice looking deads night!

TXPWRLFTR
01-21-10, 11:42 pm
Thanks bro

1-21-10
DE bench
bar plus pink minis doubled at bottom
3,3,3,3,3
135 plus pink minis doubled at bottom
3,3,3,3
225 plus pink minis doubled at bottom
3,3,3 pinky on O ring
3,3,3 mid finger on O ring
3,3,3 index on O ring

Lying DB triceps extensions
40 x 7 sets of 8 reps with 17sec rest

One arm DB lateral raises
30 x 12,12,12,12
40 x 12,12

JustJ
01-22-10, 7:27 pm
i think i might try that varied DL stance thing over the last few weeks...i'm just going to be pulling singles so i can either do a diff stance each week or each single

TXPWRLFTR
01-23-10, 9:23 pm
Nothing wrong in that! Deadlift is one of those you have to get a feel for in the stance.

1-23-10
Squat
Warm-up
used briefs and belt
6 sets 2 reps with 192lbs weight and blue bands choked at bottom

SLDL
135 x 12
225 x 10, 11
275 x 8

Weighted back extensions
4 sets 4-12

Ab pulldowns
4 sets 20-25 reps

J Wong
01-24-10, 11:30 am
Strong work, when you move to Florida are you going to train at Tampa Barbell?

TXPWRLFTR
01-24-10, 3:14 pm
Yeah that is the plan. I trained there during the Christmas break and it is a good place and great atmosphere. I plan on lifting there again come Spring Break week...
I should be moving come July. Tommy and the crew are great folks!

J Wong
01-24-10, 3:21 pm
Yeah that is the plan. I trained there during the Christmas break and it is a good place and great atmosphere. I plan on lifting there again come Spring Break week...
I should be moving come July. Tommy and the crew are great folks!

I was actually just reading their blog, and it basically said to train there, you have to compete/train geared....


guess I can't train there haha.

TXPWRLFTR
01-24-10, 4:28 pm
When I was there, a few were raw lifters. I don't think Tommy will turn anyone away from training there. You should call and train there sometime. I had fun and will look forward to it when I make the move. I think Tony Conyers trains in Tampa somewhere...he is a beast too! He is to compete in the RUM meet next weekend in Tampa. You should go check that out. It is all raw. Eric Talmant runs the meets and from what I hear they are great meets!

J Wong
01-24-10, 4:39 pm
When I was there, a few were raw lifters. I don't think Tommy will turn anyone away from training there. You should call and train there sometime. I had fun and will look forward to it when I make the move. I think Tony Conyers trains in Tampa somewhere...he is a beast too! He is to compete in the RUM meet next weekend in Tampa. You should go check that out. It is all raw. Eric Talmant runs the meets and from what I hear they are great meets!

From Tony's blog:

Well, after sitting back and observing the dynamics of what happens in this environment, as well as consulting with members of the gym and frequently with the gym elders, I have drawn the following conclusions:

The last two points have not led to a better atmosphere. In fact, they have caused me quite a bit of headache to accomodate and adjust for. Tampa Barbell will be going back to its original requirements and goals: 3 lifting, fully geared competition.

We at Tampa Barbell believe in lifting the most weight possible within the confines of the rules, no matter what that takes. The sport is without a doubt about your individual performance. However, it is also very much about mastering the technique required to use advanced equipment. I can wax philosophic for many, many minutes on geared vs raw lifting, but I won't here. At least not for now.




I would love to go check out RUM next weekend, but I will be training. I wish there was a 24 hour gym around here so I could go train early in the AM then drive up there, but no luck. I plan to qualify for 2011 RUM in the summer so I will definitely be there in 2011

TXPWRLFTR
01-24-10, 8:38 pm
I hadn't read Tommy's blog.

RUM should be fun! I am looking forward to the results from that meet.

1-24-10
ME bench
warm-up
Green reverse band for 1RM
405 x 1
455 x 1
475 x 1
495 x 0

Rack locks
315 x 8, 8, 6...ulna on right arm was really aching...

Purple band pushdowns
20, 20, 20, 20

DB cleans
25 x 15,15,15,15

JustJ
01-27-10, 1:43 am
I hadn't read Tommy's blog.

RUM should be fun! I am looking forward to the results from that meet.

1-24-10
ME bench
warm-up
Green reverse band for 1RM
405 x 1
455 x 1
475 x 1
495 x 0

Rack locks
315 x 8, 8, 6...ulna on right arm was really aching...

Purple band pushdowns
20, 20, 20, 20

DB cleans
25 x 15,15,15,15

475...woooo!

TXPWRLFTR
01-27-10, 10:04 pm
1-27-10
Upper and lower back work

Goodmornings up to 5RM
135 x 5
225 x 5
315 x 5
405 x 5

Pull-throughs
3 sets 12 reps

Close-grip lat pulls
3 sets 20 reps

Trap bar shrugs
3 sets 30 reps

Lots of lumbar stretching and traction

T o m m Y
01-27-10, 10:07 pm
Strong GM's you got there!

J Wong
01-27-10, 10:07 pm
Strong good mornings bro

TXPWRLFTR
01-27-10, 10:53 pm
Thanks, the were a tad above being parallel to the floor...back was screaming though...lol.

TXPWRLFTR
01-28-10, 8:34 pm
1-28-10
DE Bench
warm-up stuff
had mini pink bands doubled at bottom of bench for all sets
bar x 3
135 x 3
works sets
202 x 3,3,3,3,3,3,3,3

Close grip bench
225 x 8,8
275 x 7,7

Seated over-head pin press
225 x 5,5,5
245 x 5,5
255 x 4

Ab pulldowns
4 sets 20-25 reps

TXPWRLFTR
01-30-10, 9:23 pm
1-30-10
Today was to have been squat day...ended up being squats, deadlifts, 1/2 curl holds, grip training, and lots of core work...
Started at 1PM and finished by 3PMish....9 pieces of equipment loaded into a trailer and moved to another gym and unloaded...that was the workout today...

TXPWRLFTR
01-31-10, 9:01 pm
1-31-10
ME bench
warm up
2 board for 1RM
225 x 5
315 x 5
365 x 5
405 x 3
455 x 1
495 x 0, 0

Shirt work
(outgrew a shirt, had to use denim...ordering new shirt tomorrow!)
405 x 1
455 x 1...felt shirt pop around the collar...noticed it ripped...damn...
I was really looking into working the denim.
Glad I had 2 spotters lol...the guys I used to work out...well...just keep it at well....
DB cleans
4 sets 15 @ 25

Abs

JustJ
02-01-10, 12:37 am
strong work as always, Greg.

TXPWRLFTR
02-02-10, 7:57 pm
Thanks bro!

2-2-10

Goodmornings up to 3RM
Had pins set to be just above parallel...the rack I use have holes spaced apart every 2 inches...lots of fun! LOL
135 x 3
225 x 3
315 x 3
365 x 3
405 x 3
455 x 3
495 x 2

SLDL
225 x 8,8,8
315 x 4

Barbell rows
225 x 8,8,8
315 x 2

Lumbar traction

Firedrake
02-02-10, 7:58 pm
Crap! What you're doing for good mornings, I'm not quite up to for rack deads! Damn!

Great work!

TXPWRLFTR
02-02-10, 8:01 pm
Thanks Firedrake. How have you been?

Firedrake
02-02-10, 8:03 pm
Thanks Firedrake. How have you been?

I'm a little frustrated at the moment. Thanks to, variously, medical tests and traffic, I haven't trained since Thursday, and I'm feeling pissy about it. On the other hand, I've added some solid muscle since the end of the Iron Contest, and I'm actually looking forward to the cut to see what things look like underneath. I start right after the Arnold. My show is July 24th -- the over 50 class at the L.A. BB Championships -- my first time on stage since I was 18, and I'll be 56!

ldskenpo
02-02-10, 9:11 pm
good mornings at that weight? Good work, now I got more to shoot for

Tempus
02-02-10, 9:12 pm
Those are some awesome good mornings brother. Glad to see you handling some real serious poundage.

T o m m Y
02-04-10, 10:18 pm
wow your gm's are sick.
My back would break in half lol.

TXPWRLFTR
02-06-10, 11:11 pm
Thanks guys.

2-06-10
Squats
briefs and belt only

warmed up with doubles to 275
315 x 2
365 x 2
385 x 2
400 x 2
410 x 2, 2

Had trouble sitting back during the squat...kept leaning forward...was really getting pissed...i know better...had a shitty work out... so after I finished my session I worked wit 135 for like a million single reps.

Weighted back extensions
120 x 12
160 x 12,12,12
200 x 10, 10

Standing leg curls
4 sets 12 reps

Ab pulldowns
4 sets 25 reps

J Wong
02-07-10, 1:54 am
Good work man, your form will come together over time.

TXPWRLFTR
02-07-10, 7:07 pm
2-7-10
ME bench
warm-up
135 x 3
225 x 3
275 x 3
315 x 3
added 3 board
405 x 1,1
455 x 1, 1
495 x 1, 0

Shirt work
405 x 1,1,1
455 x 1, 1

DB cleans
25 x 12,12,12,12,12

TXPWRLFTR
02-11-10, 10:23 pm
2-11-10
DE Bench
warm-up
added pink minis doubled at bottom
252 x 3,3,3,3,3,3,3,3

DB Incline press
100 x 12,12,12
120 x 8

Lying DB triceps extensions
40 x 8,8,8,8,8,8,8 (17sec rest period)

DB presses
60 x 12,12,12,12,12

Had a good session...had my 12 year old son helping me in unloading the bar on the bench.
So he and I sit to eat after we train and he flexes his arm for me...lol...gotta love kids!
He tells me "Dad, those two young guys didn't know what they were doing..." And he was right...a few curl jockeys were in the gym trying to impress their girlfriends...LOL

T o m m Y
02-11-10, 10:25 pm
Nice speed day bro..

lol @ your son!
That's classic.

SQUAT or DIE!
02-11-10, 10:29 pm
not to bad their greg...

ya know how i like to impress my girl?? i dont, she worries to much to be impressed... LOL

TXPWRLFTR
02-11-10, 10:35 pm
Thanks guys.
Squattie, so if things work out and the weather permits I will fly to Corpus for the meet...arrive on Saturday...and fly out Sunday. Will need to get a room...and cab fares to and from...you still going?
Hope so!

SQUAT or DIE!
02-11-10, 10:53 pm
Thanks guys.
Squattie, so if things work out and the weather permits I will fly to Corpus for the meet...arrive on Saturday...and fly out Sunday. Will need to get a room...and cab fares to and from...you still going?
Hope so!

YEP YEP, just dont remember the date...

TXPWRLFTR
02-12-10, 7:44 am
April 24 and 25. We will lift on Sunday.

ldskenpo
02-12-10, 8:58 am
kids can just top off things, cant they?

TXPWRLFTR
02-12-10, 12:00 pm
Yeah...lol...my kids have been with me to the gym one to many times.
It's funny the things they comment on.

JustJ
02-12-10, 8:28 pm
always strong Greg. glad your son is already learning not to be an arm/ab jockey...he will go far

TXPWRLFTR
02-13-10, 10:53 pm
2-13-10
Squats
warm-up
added briefs
135 x 3
225 x 3
315 x 3
405 x 3
455 x 3
500 x 2
550 x 2
Felt good after the 550 for a double...eyes got pretty blood shot and I forced a zit to appear on the forehead! LMAO!!!

Leg curls
100 x 10,10,10,10

Hip Abduction
100 x 20,20,20,20

Lots of hamstring and low back stretching.

TXPWRLFTR
02-14-10, 9:19 pm
2-14-10
ME shirted bench
warm up
bar x 20
135 x 3
225 x 3
315 x 3
added shirt
455 x 1
added 2 board
455 x 2
495 x 2
545 x 1
585 x 0

Close grip 4 board
315 x 6,6,6

Overhead rope triceps extension
120 x 30,25,20

DB cleans
25 x 15,15,15

Had a good workout despite feeling spent. Was able to have an ol training partner today.
Tweaked my shirt as well as Ziggy's...wow...the pop out of the hole...WOW!!!!!
Thanks to Mark Bell and SuperTraining for the tip....

J Wong
02-14-10, 11:22 pm
Solid benching, you are one hell of a bencher.

TXPWRLFTR
02-16-10, 10:54 pm
Thanks boom.

2-16-10
Upper and lower back work

Reverse hypers
4 sets 15-20 reps

Deads-sumo
320 x 3,3,3,3,3
Deads-conv
320x3,3,3,3,3

Lat pulls
4 sets 12 reps

TXPWRLFTR
02-18-10, 9:40 am
2-18-10
DE bench
warm up
252 x 3,3,3 pinky on O ring
252 x 3,3,3 index on O ring
252 x 3,3,3 O ring between mid and ring finger

DB Cleans
25 x 12,12,12,12

Triceps Push downs
100 x 12
120 x 10
140 x 8

TXPWRLFTR
02-20-10, 9:37 pm
2-20-10
Box Squat
warm-up
did lots of PNF low body stretching
squat
135 x 3
225 x 3
315 x 3
365 x 3
405 x 3
added briefs and knee wraps
455 x 1
495 x 1
545 x 1
added suit
585 x 1 (PR for me...it has been quite sometime since my last 600 and 685 squat...well over 3 years...so this was good for me!)

Leg curls
100 x 12, 12
100 x 12; 120 x 4, 140 x 1 (these were back to back...sucked as I was winded...)

More PNF stretching

TXPWRLFTR
02-21-10, 8:51 pm
2-21-10
ME Bench
warm-up
Reversed purple band bench
135 x 5
225 x 5
315 x 3
365 x 3
405 x 2
455 x 0

Nautilus pull-over
140 x 12,12,12,12

Nautilus shoulder side lateral raises
110 x 12,12,12,12

Tate Presses
50 x 12,12,12,12

TXPWRLFTR
02-23-10, 7:14 pm
2-23-10
Lower and upper back

Reverse hypers (BW)
20,20,20,20

"CV" pulls (This is what Dave Tate calls them)
100 x 15
120 x 15,15,15,12
(They suck and the low back was burning as were the hammies!!!!)

GHR
8,8,8,8

Lat pulls
100 x 20,20,20,20

Tried reverse grip close handed...brachioradialis is so damn tight I had trouble rotating my wrist...

Felt good...

J Wong
02-23-10, 8:26 pm
Good stuff man!

TXPWRLFTR
02-23-10, 11:54 pm
Thanks boom.

TXPWRLFTR
02-25-10, 10:46 pm
2-25-10
DE Bench
warm up
245 bar weight plus pink bands doubled at bottom and 30lbs of chains per side
3,3,3,3,3,3
225 x 26

Incline DB press
100 x 12,12
120 x 8

DB Cleans
30 x 12,12,12

Abs

TXPWRLFTR
03-02-10, 11:30 pm
3-12-10
Upper & lower back work

Good mornings
135 x 5,5
225 x 5
275 x 5
315 x 5
365 x 3

Hammer Strength Rows
2 plates x 12
3 plates x 12
4 plates x 8
5 plates x 8
6 plates x 7

DB Kroc rows
100 x 15
120 x 12

Close grip lat pulls
150 x 12,12,12,12,12

Felt good to train after being sick...

T o m m Y
03-03-10, 7:51 am
Niiiiiiiice day man!

I hear you on being sick,im trying to get over my sickness right now..

TXPWRLFTR
03-03-10, 8:30 am
It sucks being sick. I was doing fine and then Friday afternoon...wow...it hit me...then Saturday I had to go judge a powerlifting meet at one of the schools I judge for...midway through the bench flight I started to get that weak feeling...when I got home...I was out...took meds left and right...started to feel better yesterday...plus this damn Texas weather will get to ya...20's one day...60's the next...sucks!! LOL

T o m m Y
03-03-10, 8:40 am
It sucks being sick. I was doing fine and then Friday afternoon...wow...it hit me...then Saturday I had to go judge a powerlifting meet at one of the schools I judge for...midway through the bench flight I started to get that weak feeling...when I got home...I was out...took meds left and right...started to feel better yesterday...plus this damn Texas weather will get to ya...20's one day...60's the next...sucks!! LOL

yes yes yes i know this! ha..i had the same thing happen to me..felt good a few days andthen here it goes again waking up sore throat and nose all jacked up..I feel like im getting better tho so thats goood...

Ha,damn really its like that there?
Yeah that will def fuck ur body up lol..

When is the next meet bro??

ghost
03-03-10, 8:43 am
great job in here lately greg! keep kicking ass, hope you feel better man

TXPWRLFTR
03-03-10, 10:34 am
Thanks, I am feeling better...just a cough and somewhat runny nose. taking my meds so all good lol.

My next meet is set for the WPA Worlds in Corpus Christie, Texas on April 25.

Yeah the weather out here in West Texas is crazy...of course the wind blows constantly...and being March now...ugh...we will start getting average wind gusts of 30-40mph on a daily basis...if we are lucky we will get some good ones at 60-80mph...and add the blowing dust to it...sucks...

I remember one day years back it snowed in the morning...sun was out by noon...rain going into the evening...nasty winds and tornado advisory that evening...all in one day lol.

Yeah it'll be in the low 20's one day and the next in the 60's to 70's...really messes with you lol...

TXPWRLFTR
03-06-10, 7:54 pm
3-6-10
Squat

bar x 10
135 x 10
225 x 5
315 x 3
405 x 3
495 x 1, 1

Hip abduction
100 x 12,12,12,12

Felt like crap...

T o m m Y
03-06-10, 8:25 pm
Solid squating for feeling like crap!

ldskenpo
03-07-10, 12:02 am
3-6-10
Squat

bar x 10
135 x 10
225 x 5
315 x 3
405 x 3
495 x 1, 1

Hip abduction
100 x 12,12,12,12

Felt like crap...

NOT training like crap, way to push yourself

TXPWRLFTR
03-07-10, 7:59 pm
Thanks. I was training on fumes....lol...ended up getting the shakes after the last squat...was weird...my parents had a bar-b-que and I tore into the pasta salad...let that set and then tore into the beef...

I feel better today.

3-7-10
ME bench
bar x 30
135 x 20
225 x 15
315 x 6
added reversed pink mini bands
405 x 3
455 x 3
495 x 1

4 board close grip bench (pinky on O ring)
315 x 3
365 x 3
405 x 3
455 x 3

DB cleans
30 x 15,15,15

Felt good...Ziggy trained with me today...he got after it as well...I am going to try and get Ziggy to 275-285...he is at 320 right now...we talked nutrition and training for a good hour afterwards...now I am home...time to go cook my meals through Thursday.

Hope all had a great weekend...

SQUAT or DIE!
03-08-10, 12:11 am
diet me up to boss man

TXPWRLFTR
03-08-10, 8:42 am
Will do Squatty.

TXPWRLFTR
03-22-10, 1:39 am
Ok so it is time to update here...
I spent my spring break in Tampa Florida and trained at Tampa Barbell and a "fitness gym"...

Monday @ Fitness center
warmed up shoulders and upper body
bench
bar x 30
135 x 20
225 x 16
275 x 10
315 x 6
365 x 4
405 x 1
225 x 22

Lying DB triceps extensions
50 x 8,8,8,8,8,8,8,8

DB cleans
35 x 12,12,12,12

Rope triceps pushdowns
100 x 20,20,20

Tuesday @ Tampa Barbell
Reverse hypers
70 x 12,12,12,12,12

Good mornings with cambered bar plus blue minis at bottom
135 x 5
225 x 3,3,3,3,3,3,3

Conventional pulls with green band
135 x 3
225 x 3
315 x 3

Added green and black bands to ends of bar plus the single green band.
315 x 2

Close grip lat pulls
3 x 12 @ 150

Chest supported rows
2 plates x 8
3 plates x 8,8,8
3 plates + 25 x 8,8

Rope face pulls
stack plus 45lb dumbbell
12,12,12,12

straight bar curls
65 x 100 total reps...

some wrist curls and extensions

I got to train with "Gearman"...he is the founder of Gearman Nutrition


Thursday @ Tampa Barbell
ME bench

warmed up shoulders and upper body
bench
bar x 3
135 x 3
225 x 3
315 x 3
345 x 3
added shirt
405 x 2
shirt + 1 board
440 x 2
470 x 2
500 x 2

3 board close grip lock outs
315 x 5,5,5,5,5

DB cleans
30 x 12,12,12,12

Saturday @ Tampa Barbell
BOX SQUATS
Lots of stretching

bar x 3
135 x 3
245 x 3
340 + 200lbs of chains
3,3,3,3,3,3,3
380 + 200lbs of chains
3

Leg extensions
4 sets 12

Hip abduction and Hip Adduction
4 sets 12-20 reps

Ab pull downs

Had a great time training with the group at Tampa Barbell.
Can't wait to move and be there for every session

mark!
03-22-10, 2:23 am
Sup TX, sessions look awesome man. Very strong. How's life out in Midland? Last time I was there was for 5A high school playoffs back in 2000, horrible weather that day, wind blowing like crazy and cold.

TXPWRLFTR
03-22-10, 7:48 pm
Midland is good. Getting bigger every year.
The wind still blows here lol. It was a nice 75 today with calm winds...but it is March and track season so the wind is around the corner...now 2 weeks ago...wow...wind gusts up to 70mph and such...I had to secure my pole vault mats and huigh jump mats too. Gotta love it! So did you play against Lee or MHS back in 2000?
Yeah the weather here is crazy...I heard that last Friday it was 80 and then Saturday it dropped to 30 something...

JustJ
03-22-10, 8:38 pm
big numbers as always

T o m m Y
03-22-10, 9:39 pm
Strong work man..

What do you like better for DE bench days..Bands or Chains?

mark!
03-22-10, 10:41 pm
Midland is good. Getting bigger every year.
The wind still blows here lol. It was a nice 75 today with calm winds...but it is March and track season so the wind is around the corner...now 2 weeks ago...wow...wind gusts up to 70mph and such...I had to secure my pole vault mats and huigh jump mats too. Gotta love it! So did you play against Lee or MHS back in 2000?
Yeah the weather here is crazy...I heard that last Friday it was 80 and then Saturday it dropped to 30 something...

I believe it was 2000, we lost to Midland Lee 40-13, got swamped. It's ok, came back in 2001 went 14-0, state champs. That game vs Taft in San Antonio sucked too...my feet were under water nearly the entire game. 14-13 final score there.

TXPWRLFTR
03-23-10, 12:08 am
mark!, that was against Benson and Winston huh? They were good that year. I think the only loss Lee had that year was to Odessa High...Lee went on to win it all that year...I think that was their last run of the 3-peat...Benson and Winston were beasts...lol...

Tommy, on DE days I like to rotate chains and bands. I usually use the bands the most. Key is to cycle them into your training...if not you will get stuck!

Just J, thanks brother. I haven't forgot about the templates for you. I was gone for a week and that Friday that I told you I would email them to you, man it was crazy...I hope to finish them all this week for you. How's the training coming along?

mark!
03-24-10, 3:19 am
Great football powerhouses out that way, Midland, Permian, great schools. Hope all is well in your world bro.

TXPWRLFTR
03-24-10, 7:44 am
3-23-10
Back and low back work

Goodmornings
bar x 3
135 x 3
225 x 3
315 x 3

Conventional pulls
135 with green bands x 3, 3
225 with green bands x 3, 3

Sumo pulls
315 with purple bands x 3, 3, 3

Chest supported low rows
1 plate x 12
2 plates x 12
3 plates x 12
4 plates x 12
5 plates x 10


Nautilus one arm "elbow flexion"
3 sets 8-15

TXPWRLFTR
03-24-10, 8:07 am
Great football powerhouses out that way, Midland, Permian, great schools. Hope all is well in your world bro.

All is well here, just in track season right now. Getting ready for a track meet tomorrow...20 junior high teams...ugh...then on Saturday the varsity meet. Yeah we have some powerhouse teams here. All four 5A schools this year made the play-offs...some went into the 3rd round and that was it...they are slowly getting back on the map. This district here is pretty tough considering both Abilene schools, both Midland and both Odessa schools.

TXPWRLFTR
03-30-10, 9:43 am
3-28-10
Squats
315 plus mini pink bands
3, 3, 3, 3, 3, 3, 3, 3

Hip abduction
3 sets 12-15

Hip adduction
3 sets 12-15

Leg extensions
4 sets x failure

Bench
225 x 12, 12, 12, 12, 12, 12, 12, 12

Triceps work
lots of sets and reps...

T o m m Y
03-30-10, 9:59 am
nice work

JustJ
03-30-10, 7:42 pm
Hey,haven't checked in a bit. You've got some good volume going on here. As for the template,whenever you get the time is fine. Thanks.

TXPWRLFTR
03-31-10, 11:46 am
3-30-10
Conventional pulls off of 2" platform with purple bands
135 x 3
225 x 3
315 x 3, 3, 3, 3, 3, 3

Low CS rows
3 plates x 12, 12
3 plates +25 x 12, 12, 8

Hyperextensions
15,15,15,15

DB "elbow flexion"
30 x 12, 12, 12
for shits and giggles
Hammer curls
105 x 2

SQUAT or DIE!
04-01-10, 12:53 am
http://www.youtube.com/watch?v=4hG5Y_y8RMs

esta muy bueno..

TXPWRLFTR
04-01-10, 11:08 am
Very nice Squatty!
The WPA/APA meet is looking tough to attend...I have that track meet that day...plus it is my weekend with the kids...I will need to check on how many passengers the plane can hold up...We should be ok...will let you know...I am also training for the APF meet to be held in Tampa on May 29 at Tampa Barbell.

How are things?

mark!
04-01-10, 1:23 pm
Looking good in here buddy. How've you been?

TXPWRLFTR
04-01-10, 11:12 pm
4-1-10
ME bench
warm-up
bench
bar x 3
135 x 3
225 x 3
315 x 3
added shirt and 1 board
420 x 3
455 x 3
475 x 3
500 x 3
520 x 3...well 2 and the last one dipped down and then I pushed it back up...

4 board press pinky on O ring
315 x 5, 8, 8

DB shoulder work (front, side, & rear lateral raises)
7, 7, 7

TXPWRLFTR
04-01-10, 11:14 pm
mark!, I have been doing well, keeping busy with track and enjoying this 90 degree heat...lol...go figure 2 days of 90's and then the wind blows and we are to get rain the next 2 days...gotta love West Texas weather...
Training is going well...started my cycle of 3's this week, then 2's and then to singles...hit a PR today in 1 board shirted press...520 for a triple...felt good but damn heavy...lol...plus my nose bled! LOL...had the MMA fighters come out and watch too...lol

SQUAT or DIE!
04-02-10, 12:56 am
Very nice Squatty!
The WPA/APA meet is looking tough to attend...I have that track meet that day...plus it is my weekend with the kids...I will need to check on how many passengers the plane can hold up...We should be ok...will let you know...I am also training for the APF meet to be held in Tampa on May 29 at Tampa Barbell.

How are things?

im well, just falling behind on training cause of work and school 1-2 times a week is all im getting..... diet is shot to hell.. but i cant complain..

gonna be super bummed if ya cant make it, i know selina was lookig forward to seein y before you moved...

TXPWRLFTR
04-05-10, 10:27 pm
Squatty, if I can't make it...maybe I can take a weekend trip to visit come May.

4-5-10
Squats
bar x 3
135 x 3
225 x 3
315 x 3
405 x 3,3,3,2,2

Face pulls
mini blue bands x lots of reps

DB incline press
50 x 20,20,20,20

The plan was to lift on Saturday but had a track meet out of town...left school at 630AM and got home at 10ish PM, was to train after..went home and crashed...woke up Sunday to a swollen left knee...didn't do crap on Sunday but rest....much needed rest...

Come on summer! LOL

T o m m Y
04-05-10, 10:27 pm
nice work

ldskenpo
04-05-10, 11:28 pm
swollen knee yesterday and lifting like that today? way to push yourself,

TXPWRLFTR
04-06-10, 10:43 pm
Thanks.

4-6-10
Pulls and back work

Rack pulls
135 x 3
225 x 3
315 x 3
405 x 3
415 x 3
435 x 2

Close grip lat pulls
185 x 12,12,12,12

Face pulls
stack x 15,15,15

1 arm machine curls
12,12,12,12 ( Joe Weider principles!!!!)

TXPWRLFTR
04-11-10, 8:01 pm
4-11-10
DE bench

bench
225 x 5
315 x 5,5,5,5,5,5

DB overhead press
70 x 8, 8, 8, 8, 8

Rope over head triceps extensions
stack x 12,12,12,12

TXPWRLFTR
04-13-10, 11:08 pm
4-13-10
Back work

Good morning - arched back
135 x 3
225 x 3, 3
315 x 3,3,3,3,3,3

Sumo pulls against purple bands
315 x 3,3,3,3,3

Close grip lat pulls
150 x 12,12,12,12

ldskenpo
04-13-10, 11:13 pm
do you prefer sumo or conventional? i have never tried sumo and curious whether or not to try it

TXPWRLFTR
04-14-10, 7:20 am
I prefer conventional, just feels natural to me. I am learning to pull sumo. Doesn't hurt as much...hurt as in aggravating my lumbar as much...2 herniated discs ugh...

Of course the heaviest and biggest pulls are all conventional :)


I say try it. Many cycle a wave of sumo pulls, then conventional. Give it a try!

TXPWRLFTR
04-15-10, 11:18 pm
4-15-10
ME bench
bar x 10
135 x 5
225 x 5
315 x 5
added shirt and one board
455 x 1
495 x 1
545 x 0, 1 ( on 1st attempt I had it but it dipped as I didn't tuck my left elbow in...)
585 x 99% of 1 rep....had trouble at lock out...it was there but not at full lock out.

Tate presses
45 x 12,12,12

Seated DB overhead extensions
100 x 15,15,15

Shrugs
185 x 100 total reps in smith machine

So Zach tells me he could see noticeable veins on the arms and um...on the biceps...so I opted to Whataburger and ate a double meat and cheese burger with fries and sweet tea...all Whatasized...plus a vanilla malt... LOL

TXPWRLFTR
04-19-10, 8:30 pm
4-19-10
Deload week

Bench
135 x 20
225 x 30
315 x 6

Triceps
lots of reps and varied weight

Shoulders - DB presses
lots of reps

My high school boys enjoyed the 30 reps of 225 lol...of course they were quick to say that my chest was like having a 3 board...lol...I had to bench this morning during their session...well the last part of their session when they went to stretch after training.

On a good note I over heard one of my students yell at the other kid squatting..."knees out, head back, big air, stay tight, back back back up, knees out knees out..."

I be damn, they listen!! LOL

JustJ
04-19-10, 11:07 pm
Cracks me up that you Deload with 315 I would kill to rep 315

TXPWRLFTR
04-20-10, 11:20 pm
3-21-10
Deload week sucks...lol...want to train heavy all the time...lol

Thanks J, soon you too will rep 315

Machine pullovers
150 x 20,20,20

DB "Krok" rows
120 x 15,12,12

HS chest supported rows
1 plate x 20
2 plates x 20
3 plates x 20

Close-grip lat pull-downs
150 x 8
180 x 8
210 x 8

DB elbow flexion
35 x 12,12,12

Ab pull downs
85 x 20,20,20

TXPWRLFTR
04-22-10, 11:45 pm
4-22-10
more deload bench work...Zach had to keep me in check...
bench
bar x 3
135 x 3
225 x 27
315 x 3,3,3,3,3,3

Triceps work
4 sets
DB cleans
4 sets

SQUAT or DIE!
04-23-10, 3:05 pm
i take it your gonna be in midland while im competing all lonely and poorly...

ldskenpo
04-23-10, 4:38 pm
3-21-10
Deload week sucks...lol...want to train heavy all the time...lol




yep, my wife says i get irritable during deload

TXPWRLFTR
04-23-10, 10:18 pm
Squat, yes sir...sorry bud...I was so looking forward to being there.

ldskenpo, I hear ya on that...lol...

On a good note I think I saw every imaginable decline exercise yesterday...all I could say is wow...

Thrawn
04-24-10, 3:13 am
I see you are still going strong, Greg!
Proud of you, big man!

Have a great time deloading. It might not be as much fun as lifting big, but its necessary. So you might as well try to enjoy it =))

Thrawn

TXPWRLFTR
04-25-10, 7:38 pm
Hey Thrawn, glad to see you back brother!

4-25-10
Squat & bench session
short and winded...

box squat bellow parallel
bar x 3
135 x 3
225 x 3
315 x 3
365 x 3

Bench
bar x 3
135 x 3
225 x 3
275 x 3,3,3,3,3,3
315 x 9

Thrawn
04-26-10, 5:43 am
its good to be back, Greg =)

As soon as i have eased a bit back into it, i want us to have a challenge again, to light a fire under my ass.

Below parallel boxsquates. Those are BALL BUSTERS. Hard work for sure.

Well done, mighty Texan!
You deserved a big steak right there.

TXPWRLFTR
04-26-10, 1:39 pm
Sounds good brother!
Man I am so craving a huge steak...well maybe three 16oz steaks...lol...I think that is the biggest we have here at restaurants...now different story at the grocery stores...

Below parallel box squats sound good :)

Thrawn
04-27-10, 3:05 am
Sounds good brother!
Man I am so craving a huge steak...well maybe three 16oz steaks...lol...I think that is the biggest we have here at restaurants...now different story at the grocery stores...

Below parallel box squats sound good :)

16oz? how heavy is that?

Steaks for the WIN!!!

TXPWRLFTR
04-27-10, 8:28 am
Steak is roughly a pound.
Most restaurants only go up to 16oz a steak.
My best bet is to go to the grocery store and buy a pack of them.
Now there is this place here in Texas, well up in Amarillo, I think the place is called the Big Texan...they offer a 72 ounce steak...if you can eat it all in an hour it is free...that includes, 2 side dishes, and a huge roll. Haven't tried it as the most I have eaten at one sitting is 48 ounces...

We Texans loves us some meat!
As the saying goes, "Saw off its horns, wipe it's ass and serve it on the plate"
LOL

TXPWRLFTR
04-27-10, 11:38 pm
4-27-10
back work

Goodmornings
bar x 3
135 x 3
225 x 3
315 x 3, 3
365 x 3,3

Conventional pulls with purple and green bands
225 x 3, 3, 3, 3, 3

Lat pulls
150 x 12
180 x 12
210 x 8, 7

Face pulls
2 sets 20 reps

Thrawn
04-28-10, 4:01 am
Steak is roughly a pound.
Most restaurants only go up to 16oz a steak.
My best bet is to go to the grocery store and buy a pack of them.
Now there is this place here in Texas, well up in Amarillo, I think the place is called the Big Texan...they offer a 72 ounce steak...if you can eat it all in an hour it is free...that includes, 2 side dishes, and a huge roll. Haven't tried it as the most I have eaten at one sitting is 48 ounces...

We Texans loves us some meat!
As the saying goes, "Saw off its horns, wipe it's ass and serve it on the plate"
LOL

HAHAHAHHAHAHAA =) Gotta love that saying =) I want that on a shirt, HILARIOUS =)
We had a steakhouse here that served a T-Bone Limousine as they called it. It was a 600gram steak. Roughly 1,3 lbs. I WAS able to finish it, but had to pass on the potatoes and veggies. I felt like i had to roll out of the restaurant after that meal...


4-27-10
back work

Goodmornings
bar x 3
135 x 3
225 x 3
315 x 3, 3
365 x 3,3

Conventional pulls with purple and green bands
225 x 3, 3, 3, 3, 3

Lat pulls
150 x 12
180 x 12
210 x 8, 7

Face pulls
2 sets 20 reps

Outstanding, Greg!
That is some heavy ass goodmornings, jezus!

JustJ
04-29-10, 12:17 pm
Heavy good mornings for sure. Is that raw meet this weekend?

TXPWRLFTR
04-29-10, 11:53 pm
It's a bench press benefit for Make A Wish Foundation.
$10 for 3 lifts.

4-29-10
ME bench
breaking in my new shirt

Bench
bar x 3
135 x 3
225 x 3
315 x 3
345 x 3
365 x 1

added shirt and 2 board
495 x 3
585 x 0, 1
600 x 0, 3/4...

4 board triceps close grip top end work
315 x 8,8,8

DB cleans
25 x 15,15,15

Am worn out! Weights were heavy today!!!
Had a good session with Chance and Zach and Tony. Chance is getting ready for the IPF Worlds come May.

Thrawn
04-30-10, 6:03 am
Good to hear you had a great session!
How did the shirt feel? Your results dont look tooooo bad. Most of the time i see only fails when ppl break in a shirt!

Say HI to Zach for me =))

Thrawn, contemplating about our upcoming challenge =)

TXPWRLFTR
04-30-10, 9:58 am
Thrawn, the shirt was tough...once we got the pits set in and the chest plate tight we were good...if not massive FAILURE...lol.
Bench shirts are a chore in knowing how to work them. Of course after the attempted lifts...Zach picks up my shirt and tells it "Thank you"...lol...gotta love Zach...he is all about raw strength.

I too have been trying to get set for the challenge...Zach is game for it...so do we want reps at various weights or just straight out 1RM off a lower than parallel box?

Thrawn
04-30-10, 10:00 am
Not sure yet, buddy
I am not ready for it yet, although i can tell my body is adapting back to the iron quickly. A couple of more weeks and i should be ready for more punishment.

What kind of challenge would we do?
Freeweights? GPP? Anything is possible as far as i am concerned.
Lets think of something nice and fun and keep eachother updated on the ideas =)!!!

SQUAT or DIE!
04-30-10, 2:09 pm
squat challenges???

SQUAT or DIE!
04-30-10, 2:11 pm
http://www.facebook.com/video/video.php?v=387739740838&subj=25417597

greg, dunno if you saw this.. its my 3rd attempt at APA worlds...

TXPWRLFTR
04-30-10, 2:41 pm
Thrawn,
Sounds good.
Definitely keep you posted. No leg presses...lol

Come on Squatty and join us and squat.

Reps are fun...say 225, 315, 405, 500?

The camera will be ready.

SQUAT or DIE!
05-01-10, 1:32 am
greg, if you can see the vid of my squat is there anyway you can post it on youtube and then post the link so thrawn and someother folks can see my fat ass squat a few lbs.

TXPWRLFTR
05-01-10, 7:12 pm
I will work on it Squatty.

5-1-10
Squats

box squats
bar x 3
135 x 3
225 x 3
315 x 3
405 x 1, 1

ripped skin off of left middle finger by the nail...came up and hit underneath of safety pin on rack.

Standing leg curls
45 x 12,12,12

Hip adducitons
90 x 20
120 x 20
stack x 12

Standing abs
120 x 20,20,20

tried getting into the boss suit...hard...maybe next go round

TXPWRLFTR
05-01-10, 9:07 pm
So this morning Gold's gym is hosting a bench press contest with all proceeds to Make A Wish Foundation, all good too. There are like 15 guys and 2 girls...the manager starts off with weight classes and the 1st guy does all 3 attempts...so I talk to the manager and tell her the easiest way to do this is to do a round robin system and increase the weight each time and allow lifters to enter when they were ready...so instead they opted to go down the list and have every lifter call out their weights...spotters we loading and unloading each contestant...
Now this is a raw meet...no bench shirts at all...rules were simple...shoulders and butt on bench, feet flat, 3 commands: start, press, and rack. Simple right?
My 1st attempt was 315...good
2nd attempt was 365...good
3rd attempt was 385...good despite my left butt cheek cramping up...lol.

So anyways...2 guys open up at 405 and both miss it...they come back and one guy misses 405 and other guy gets it passed...the bar dipped twice and spotters hands were on bar...then they go for their 3rd attempt...one guy gets 405...bar never touched his chest and his butt was off bench...other guy goes to 425 and it never came off his chest...

So after they look over weights lifted and such, these 2 have to come back for a lift off tie breaker...one guy goes to 405 and it came up like 4 inches and came back down...other guy went to 410...brought bar down...clearly 4 or so inches from his chest and presses it up...to his defense he did receive a press command...lol...he gets the 261 and over win...

Now this was to be a fund raiser, which is a good thing...but if you have rules...enforce them...one of the spotters over-heard my friend and I talking and he says "I know but it is a fund raiser...for a good cause..."

One guy opened up at 405...went to 425 and dropped it on his chest...he went to the hospital to find out he tore a bone fragment from his elbow...NEVER BENCH THUMBLESS!!!!
Not sure how the 405 was performed as he was allowed to bench an hour earlier than the rest...

Over all I had a good time...

Firedrake
05-02-10, 1:32 am
I'm glad you had a good time -- I'm afraid it sounded like the organizer wasn't too sure what he was doing!

Thrawn
05-02-10, 3:33 am
Great lifting and glad to hear you had a great time.
But that kind of organization would annoy the piss out of me, that is for sure.
Fundraiser, fine. It doesnt have to be picture perfect. But this sounds shady at best.
Ah well, at least you got 3 good lifts with a VERY nice weight, Greg.
Well done!

TXPWRLFTR
05-02-10, 9:25 am
It wasn't organized as most contests are.
They were to pick people according to their weight classes and have them lift 3 attempts with 2-3 minutes in between sets...so I pulled the organizer (manager of Gold's and explained to her this wasn't a good way to do it)...she wasn't sure what to do or how to run it...and the spotters/loaders were trainers of the gym...the head judge was at the base of the lifter calling out "begin, press and rack" commands.

TXPWRLFTR
05-09-10, 10:03 pm
5-9-10
Just catching up on my blog. Posts are from my workout last week.

Back work
DB rows
50 x 20,20,20,20

Face pulls
20,20,20

Reverse hypers
20,20,20,20

Bench day
bar x 3
135 x 3
225 x 3
315 x 3
365 x 3
added shirt
515 x 0...tried to bring it to touch...no luck...lost groove...
315 x 10,10,10

Lying DB triceps extensions
50 x 8,8,8,8,8,8,8

DB cleans
25 x 12,12,12

Now that school is coming to a close and no more track meets...looking forward to my time...lol.

Am thinking of hosting an open bench at the gym that I train...with proceeds going to a charity...should be fun....

JustJ
05-09-10, 10:37 pm
Solid workout. The open bench sounds cool. I'm still tempted to try to set up a meet at my gym,but even with set rules I know a bunch of jokers would show up doing quarter squats and partial benches.

TXPWRLFTR
05-09-10, 11:21 pm
JustJ,

Stick to your guns and express the rules before hand.
Treat all lifters like you want to be treated, if they partial everything then red light them or red flag them.
I know some of the gym meets I have lifted, a few of these "partial" experts competed...boy did they have a reality check. Keep it fun and stick by the rules.
I am thinking of having 3 men's weight classes and one women's weight class.
Looking at either a $10/$20 dollar entry fee and a medal to be awarded to the winners.
Then proceeds going to a charity. If we get 10 lifters it will be fun...hell even if we get 5 lol.

SQUAT or DIE!
05-10-10, 12:47 am
APA officals give dudes from the valley whites for something a blind dude could call high.... its crazy... but greg, not to bad....

TXPWRLFTR
05-11-10, 11:01 pm
Squattie, sadly it happens alot with all feds...just depends where...now some do stick to the rules.

5-11-10
Squat/DL assistance

Close grip lat pulls
5 sets 10-20 reps ~150-180

CS rows
2 plates x 20
3 plates x 15
4 plates x 8
5 plates x 5

Standing leg curls
3 sets 8-10 ~ 50

Weighted sit ups
3 sets 15 ~45

SQUAT or DIE!
05-12-10, 1:21 am
its cause they are from the valley... givin some pinche vato some white lights to keep em happy so APA can come back.

Thrawn
05-12-10, 3:26 am
Looking good with the workouts, mighty Texan!

TXPWRLFTR
05-12-10, 8:21 am
Thanks Thrawn.

Squattie, that is crappy that they did that...just to keep someone happy. I remember at one meet we were at...a year or so ago...a good named lifter was about to bomb in the squat...well come his 3rd attempt...he was high and was awarded 3 whites...all because he was a known lifter...it did upset me but there is nothing I can do about it...just haven't lifted there. It is crappy that this happens...and then questions arise as why our hobby is not recognized...but truth be known, there are a few out there that still abide but the rules and lift to compete within themselves. If a fed allows high squats, join them in squatting high! LOL Why bother sinking it when others don't? LOL

Squattie, my abs are showing!!!! UGH!!!!

SQUAT or DIE!
05-12-10, 10:14 pm
Thanks Thrawn.

Squattie, that is crappy that they did that...just to keep someone happy. I remember at one meet we were at...a year or so ago...a good named lifter was about to bomb in the squat...well come his 3rd attempt...he was high and was awarded 3 whites...all because he was a known lifter...it did upset me but there is nothing I can do about it...just haven't lifted there. It is crappy that this happens...and then questions arise as why our hobby is not recognized...but truth be known, there are a few out there that still abide but the rules and lift to compete within themselves. If a fed allows high squats, join them in squatting high! LOL Why bother sinking it when others don't? LOL

Squattie, my abs are showing!!!! UGH!!!!

i recommend that you increase your greasy food intake and your ice cream consumption.... abs are for pussies.....

im sorry greg i happen to have some pride and have been taught better than to squat high....

TXPWRLFTR
05-13-10, 9:35 am
Oh I hear ya brother, bury the squat all the times! Pride is a good thing brother! That is why we bury our squats! Even if we don't get our lift, we know we buried it and fought the weight up! Best to squat low and miss than to squat high and get whites!

I plan on breaking in my Boss Saturday during my squat training.

SQUAT or DIE!
05-13-10, 10:49 am
Oh I hear ya brother, bury the squat all the times! Pride is a good thing brother! That is why we bury our squats! Even if we don't get our lift, we know we buried it and fought the weight up! Best to squat low and miss than to squat high and get whites!

I plan on breaking in my Boss Saturday during my squat training.

new boss i take it?

yeah thats how i roll... go deeep!!!!

Thrawn
05-13-10, 11:40 am
That is the ONLY way to go with the squat.
I'd rather be ticked off or totally embarressed with a fail on a good buried squat then live with the shame of a GIVEN high squat.

I know there are ppl in my gym that claim they squat more then me. Well, only true in a sense. Sure, their weight is bigger. But i squat 1-2 inches below parallel, not 5 inches above.

TXPWRLFTR
05-13-10, 11:31 pm
Yes sir, got it 2 weeks ago. Looking forward to it come Saturday.

Thrawn, I hear ya on that. I love it when I hear "Deep squats are harmful...My Dr says...Oh I don't squat deep because I want to protect my knees...In high school I squatted this much weight and not I suffer for it...

I just shake my head and walk away. What is sad is people believe this shit!!!!

5-13-10
ME bench
bar x 10
135 x 3
225 x 3
315 x 2
suspended pink minis at top of rack & put on shirt
2 board 500 x 2
Took off bands
2 board
500 x 2
545 x 2
565 x 2
600 x 0

Tate Presses
50 x 12,12,12

Shrugs
365 x 15
405 x 12
465 x 8


On a side note, I repped 315 on the bench on Wednesday during my athletic period...some of my players didn't think I could do it. Coach showed them! LOL!

So I had Zach help me set my shirt...we have the pits pulled in, collar in back up high and he pulls the front low...then the moment of silence...as he pulls the bottom of my shirt...his hand touches brushes against my "junk"...we look at each other and back away...awkward moment...LMAO!

Thrawn
05-14-10, 4:15 am
Good work, Greg!! BIG shrugs =))

LOVE that awkward story =) At those moments, cameras are your worst friend =)) You dont have pics of this, right? LOL

TXPWRLFTR
05-15-10, 9:54 pm
5-15-10
Box Squats
bar x 3
135 x 3
225 x 3
315 x 3
365 x 3
added BOSS suit
495 x 0
585 x 0, 0, 0
495 x 0

Had trouble sitting back and getting groove of suit. Right knee kept buckling in. Focused on pushing knees out. Just had a bad day...

Low back extensions on Nautilus
150 x 12, 12, 12

Stretched low back...am gonna feel it tomorrow...

Thrawn
05-16-10, 7:05 am
Still good work, Greg, i can see you didnt give up immidiately and stayed pushing and working with the suit. You just need some time and experience with the suit to find the groove, i hope.

Now, eat your 180lbs of shrimp / small crayfish =) EAT BIG TO GET BIG!!

TXPWRLFTR
05-16-10, 6:47 pm
5-16-10
Bench work

bar x 3
135 x 10
225 x 20,20
275 x 12,12
315 x 3, 1...dead...lol

Over head triceps extension with rope
stack x 15,15,15,15

DB side lateral raises & DB bent lateral raises
35 x 12,12,12,12

Ab pulldowns
stack x 20,20,20,20

DB curls
40 x 12,12

JustJ
05-16-10, 11:00 pm
Always puttin in good work Greg. If you ever make it to CA,we should train!

Thrawn
05-17-10, 4:11 am
Good work, Greg!

TXPWRLFTR
05-18-10, 10:53 pm
5-18-10
Back work

Deads - sumo
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3,3
405 x 3 (ok so this is a PR for me as I am not a sumo puller...am trying to learn)

Hammer Strength low row
1 plate x 20
2 plates x 15
3 plates x 12,12,12,12

Rope face pulls
stack x 20,20,20

Nautilus machine one arm "elbow flexion"
30 x 25,25,25,25

So after training I popped 2000mg vitamin c and I drank a chocolate muscle milk, ate 6 bacon and egg burritos and had a 20 minute drive home...wow...and to top it off I hit every red light to get home...joy joy...lol...am sure some can relate to this...LOL

Thrawn
05-19-10, 3:43 am
Congrats on that PR, Greg!
Sumo is HARD, i cant get comfortable with it. Good to see you found something there, it will sure make you stronger!
Love the post workout food. That is how you GROW, big man!

JustJ
05-20-10, 2:31 pm
Good pulling. 6 burritos? Geez man,wish I had your appetite!

TXPWRLFTR
05-20-10, 11:11 pm
Yeah gotta love mom's home-cooking...lol
of course I paid her for them lol

5-20-10
ME Bench
bar x 3
135 x 3
225 x 1
275 x 1
added 3 board
315 x 1
365 x 1
405 x 1
455 x 0
added shirt plus 3 board
455 x 1
500 x 1
545 x 1
585 x 1 PR
600 x 1 PR
500 x 1 with no board (this was a 3 step press...brought the weight down...paused...pressed up and stalled...Zach yells elbows...bar goes up and stalls...Zach yells overhead...bar goes up...it was crazy...we sat after and laughed about it...lol)

Lying barbell triceps extensions
135 x 8, 12, 12, 10

DB cleans
20 x 12, 12

Felt good to hit the PR's, am glad next week is DELOAD week. LOL

Thrawn
05-21-10, 5:03 am
Excellent Greg!!! Congrats on that PR, awesome =))
Lol at the 3 step press =) That should be on vid, man =)

DB cleans. Sounds good. Any good vid on that somewhere, buddy? I havent seen them before, so it will be hard for me to tell if they are correct in a vid i would find on my own.

TXPWRLFTR
05-22-10, 11:48 pm
5-22-10
Squat
box squat
bar x 3
135 x 3
225 x 3
315 x 3
405 x 3
added suit, straps down
495 x 2 tad above parallel
545 x 1 tad above parallel
The last set up kind of hurt...I got set under the bar...squeezed traps...unracked bar...took steps back...lost low barck arch (a little) and boy did I feel it!
Did lots of lumbar stretching!

Pull throughs
120 x 8, 12, 12

Abs

TXPWRLFTR
05-22-10, 11:49 pm
Thrawn, I will record the DB cleans for you and send you video

Thrawn
05-23-10, 4:50 am
Ah, the suit is being broken in =)
Be careful with that back, Greg, that sounded like a scary experience with 545 on your shoulders....
Great workout, tho. That is some work!

That video would be great, Greg, thanks!
Dont forget to smile for the camera, ok? lol

TXPWRLFTR
05-23-10, 12:18 pm
Will do, I am relaxing today...did lots of lumbar traction and inversion on my table...man am I aching! Hurts to walk and stand...but I have been stretching...I haven't hurt like this in months...always stay tight! LOL

If I get out today I will get that video, if not I will do it tomorrow at school.

But right now, I am not doing much! LOL

Thrawn
05-23-10, 2:21 pm
Will do, I am relaxing today...did lots of lumbar traction and inversion on my table...man am I aching! Hurts to walk and stand...but I have been stretching...I haven't hurt like this in months...always stay tight! LOL

If I get out today I will get that video, if not I will do it tomorrow at school.

But right now, I am not doing much! LOL

Sure, bud, i understand. When you find the time and you feel up to it.
Hope it gets better quick, man.

SQUAT or DIE!
05-23-10, 6:08 pm
5-22-10
Squat
box squat
bar x 3
135 x 3
225 x 3
315 x 3
405 x 3
added suit, straps down
495 x 2 tad above parallel
545 x 1 tad above parallel
The last set up kind of hurt...I got set under the bar...squeezed traps...unracked bar...took steps back...lost low barck arch (a little) and boy did I feel it!
Did lots of lumbar stretching!

Pull throughs
120 x 8, 12, 12

Abs

"tad above parallel" pretty much means u like men... so i suggest you rectify the situation before i crack more jokes

TXPWRLFTR
05-23-10, 10:29 pm
Ouch Squatty...the words "rectify" and "men"...well...lol.

I was trying to sit back in that suit...it is hard to get there...but I will prevail and send you video to have proof! LOL

What meet are you looking at next? Amy and I spoke and pending job situation...if I am working at a junior high then my weekends are free and I was looking at a meet Sept 11 in Texas near you or hold off and do one in November...

I am looking at a raw meet in Tampa come June and then a geared meet in July.
She and I spoke and I mentioned I want to hit a meet in Texas with you. She is up for it.
Dude I love that girl! 12-15 years later she and I are back together!
I AM HAPPY BROTHER!!!

SQUAT or DIE!
05-24-10, 12:30 am
i hadnt planned to do one really.. let me know an ill go if u do..

im happy for ya too

TXPWRLFTR
05-26-10, 4:50 pm
will keep you posted...been packing here...

TXPWRLFTR
06-03-10, 10:27 pm
6-3-10
ME bench
bar x 3
135 + 40lbs chains x 3
135 + 80lbs chains x 3
135 + 120lb chains x 3
135 + 160lb chains x 3
135 + 200lb chains x 3
155 + 200lb chains x 3
165 + 200lb chains x 3
185 + 200lb chains x 3
225 + 200lb chains x 3
135 + 200lb chains x 10

Close grip 4 board press
315 x 5,5,5,5
365 x 5

Lying DB over head extensions
90 x 8,10,10,8

JustJ
06-03-10, 11:35 pm
Killer workout Greg. Sorry I missed your call...trying to keep an eye on the little one and play with him so I didn't want to be on the phone

Thrawn
06-04-10, 2:04 am
Great stuff, Greg =)
Chains for the WIN!!!

TXPWRLFTR
06-08-10, 9:52 pm
6-8-10
Upper and lower back
Lat pulls
200 x 11,11,12
HS rows
2 plates x 12,12,12
Conv Deads
135 x 2
225 x 2
315 x 2
365 x 2
365 + 40lbs chains x 1
365 + 80lbs chains x 1
365 + 120lbs chains x 1
365 + 160lbs chains x 1
365 + 200lbs chains x 1
Conv Speed pulls
225 + green bands x 3,3,3
Reverse hypers
140 x 5,5,5
Shrugs
165 x 20,20,20
Hammer curls
50 x 8
60 x 8
70 x 6
Standing ab pulls
100 x 20,20,20,20

Thrawn
06-09-10, 4:44 am
Damn, Greg!! Are you sure you did enough pulling???? <grin>
Man, what a workload.

*drumroll*
*wait for it*

*big round of applause from your little buddy*

lol

TXPWRLFTR
06-09-10, 10:04 pm
LOL, I just followed the group!
Tomorrow we ME bench...see what they have in store.

TXPWRLFTR
06-10-10, 10:38 pm
6-10-10
ME bench
bar x 10,10,10
135 x 3
225 x 3
275 x 2
315 x 2
added shirt
365 x 2
shirt and 3 board
405 x 2
455 x 2
495 x 2
525 x 2
590 x 0

Lying DB extension
50 x 8,8,8,8,8,8,8,8

Triceps pushdowns
stack x 20,20,20

Ab pulls
100 x 20,20,20

Rotator cuff work
10 minutes

Thrawn
06-11-10, 5:18 am
Nice boardwork Greg!
Big jump tho, from double on 525 t0 590. Did you feel that confident or was it just a lucky gamble?

Thrawn
06-12-10, 4:02 am
Been thinking about the challenge again.

I am thinking either:
- tbar rows
- SLDL
- BOR

something in there you like?

TXPWRLFTR
06-12-10, 8:28 pm
either challenge is good :)
just keep me posted bud

6-12-10
cambered bar squats
bar x 10
135 x 5
225 x 5
315 x 5,5,5,

Leg curls
2 sets 15 reps

lots of stretching!!!!!

TXPWRLFTR
06-13-10, 7:19 pm
6-13-10
Shirt work
bar x 3,3,3,3
135 x 3
225 x 3
275 x 3,3,3
added shirt and 3 board
325 x 2
365 x 2 off 2 board
365 x 2 off 1 board
495 x 2 off 1 board
545 x 1 off 2 board

Lat pulls
120 x 8,8,8,8,8,8

Thrawn
06-14-10, 4:47 am
Good work, big man!

I will keep you updated, thats for sure.
I am getting more and more confident; def can tell that the worst part of the 'coming back' is over. I still lack some stamina and my flexability needs to upped some more, but strengthwise it is all coming back quickly.

Personally i lean towards the SLDL =)

TXPWRLFTR
06-14-10, 3:20 pm
SLDL's are good lol.
102.27 kilos for reps?
143.18 kilos?

That's 225 and 315 Squattie...lol...

Thrawn, congrats on the 2-0 victory!

Thrawn
06-14-10, 4:44 pm
SLDL's are good lol.
102.27 kilos for reps?
143.18 kilos?

That's 225 and 315 Squattie...lol...

Thrawn, congrats on the 2-0 victory!

Yeah, or just plain bodyweight for reps. We will see. I will let you know soon =)

Thanks, but personally, i am not into soccer at all.

JustJ
06-14-10, 8:49 pm
Looks like you're deads are going good.

SQUAT or DIE!
06-14-10, 9:07 pm
SLDL's are good lol.
102.27 kilos for reps?
143.18 kilos?

That's 225 and 315 Squattie...lol...

Thrawn, congrats on the 2-0 victory!

thanks buddy...

Thrawn
06-15-10, 3:51 am
What is your current bodyweight, Greg? If i may ask?

TXPWRLFTR
06-15-10, 7:15 pm
right now I am at 240...and might be under...as I am under the weather today...sucks...
i usually stay around 245-250 up until meet time then i shoot for 230ish...

we are off to Orlando tomorrow to take the kids to Nickelodeon Studios...gonna be fun as I am looking forward to the slime machine! LOL

TXPWRLFTR
06-19-10, 1:28 pm
6-19-10
Squats

bar x 3
135 x 3
185 + 80lbs chains x 2, 2
185 +160lbs chains x 2, 2
275 + 160lbs chains x 2, 2, 2
325 + 160lbs chains x 2, 2

Stretch

Thrawn
06-19-10, 3:52 pm
Good squattin, Greg!
Hope you enjoyed the slime machine =)))

JustJ
06-19-10, 4:32 pm
Nice squatting Greg. Always good work.

TXPWRLFTR
06-20-10, 3:06 pm
Thanks, using a monolift is going to take some getting used to...but once i do...look pout come I am chasing 700lbs in the squat!

The slime was cool, we all got it lol

6-20-10
Shirt work
bench
bar x 3,3
95 x 3
135 x 3
225 x 3
275 x 3
315 x 3, 3
added shirt
365 x 2 off 3 board
405 x 2 off 2 board
455 x 2 off 1 board
495 x 1 off 1 board
525 x 1 off 1 board

DB hammers
40 x 12
50 x 8
60 x 7

Thrawn
06-20-10, 4:41 pm
Another big session from the Master himself!
GOOD work!!!