Chest

First chest workout in about 3 weeks.  I had been having shoulder pain for about 4 months and it really effects me when I bench, so I think the rest was a good thing.  We started with bench and I tried to be careful, I tried to “rest and pause” each rep.

Bench  135×5, 205×5, 225×5, 275×5, 315×5, 365×3   

Not the heaviest, but I felt little pain and hope to be back to the 400s soon.

Smith Machine Incline  135×12, 185×12, 235×12, 185x 20

Dumbell Flat Bench  60×10, 90×10, 90×10

Various flies and cross-overs

The Sad State of GOLDs Gym

When I moved from the “sticks” of western Nebraska to the city of Omaha I was excited about lifting in a big city gym. GOLDs had a reputation that started back in the days of Arnold and Franco. Pro wrestlers like Hulk Hogan and football players like Lyle Alzado had lifted there. Huge guys throwing around huge amounts of weight, I couldn’t wait to start lifting there! The past few weeks the TV and radio have been flooded with ads for a new, “friendlier” gym. If anyone looks intimidating or is scaring people with the weight they lift, they will be asked to give up their membership! The owner would rather gain a new member than keep an old one. Don’t get me wrong….I’m not into scaring people or intimidating them, but let people do their own thing. That used to be the coolest thing about a big gym- You had guys training for marathons, football, powerlifitng, wrestling, bodybuilding or just to stay in shape, everyone had different workouts and different goals . Now the money is in having fitness centers where people can watch TV while they treadmill.
I might be jumping the gun, because I haven’t been kicked out yet. It just seems inevitable to me, I like to lift heavy, sometimes I grunt or yell encouragement for my brother while he’s doing a heavy set….and I think that is exactly what they don’t want. They want a library setting and I’m losing my home away from home.

SQUAT!

Saturday squat day, there is nothing better.  I’d been waiting all week for this workout and just my luck I had a bit of morning sickness.  So the workout was delayed til 1:30, but it was a good, tough workout. Bodyweight of 267#

SQUATS 135×5, 225×5, 315×5, 405×5, 455×5, 495×5

Then we start with the pain: Drop sets of 405×5, 405×5, 315×5 with about 30 seconds rest in between

Leg Extensions: 4 sets of 10-12

Calf Raises w/and w/o weight: 3 sets of 10 each

Thursday, Back

Bodyweight 263#

Back Workout

Bodyweight pull-ups: 4, 4, 3

Dumbell Rows: 100×5,10,15,10   110×5

T-Bar Row: Plate for 3×10

Plus numerous pull downs and rows.  Good work out.

Back at it!

It was the first day back in the gym, in what seemed like forever. (I think it was 6 days)  We hit bis and tris as that is good way to jump back into it and not fatigue the entire body.  I got a great pump and I’m ready to start tearing up again.  Bodyweight 264#

Here’s what we did today:

Dumbell Curls: 70×5, 60×10, 50×15, 40×10+10(20)

Smith Machine Close Grip Bench: 135×10, 215×10, 185×10 strip to 135×20

Barbell Curls: 65×10, 75×10, 75×10 (6 sets alternating inner and outer grip)

Tricep Pull Down and Extenstion Superset: Sets of 10,15,15 on each one

The Rise of the Behemoth

This has nothing to do with New Year’s resoloutions, and everything to do with the new season of powerlifting and strongman.  By writing down my goals, I feel I can be more accountable for my performances.  Even if it is only me reading it, it is a way of stepping back and looking at how I’m doing.   

Plan for this season

It is currently the off season for me.  That means a lot of eating, lifting, and rest and very little cardio or event training.  That will soon be coming to an end as I plan my contests for 2008.  This is the tentative line up:

• March 22,  Nebraska State Powerlifting Championships
• April 12, “2008 Monsters of the Mall” Kansas Strongest Man
• June 7,  Iowa Strongest Man-2008 “Platinum Plus Show”
• July 12, Nebraska Strongest Man II