Try again...Ok not as lengthy b/c it got messed up 2x.  I had a much longer and more entertaining post the 1st time, but it did not post.  I re-did it the 2nd time, shortened up some of the hilarious material...dumbed it down a bit b/c after all we are powerlifters.  When that didn't work I figured we'll do the short nuts and bolts version.

Saturday 8-1-09

8:00-9:30 w/ Dad Judy and Morgan...Morgan hit a 135 squat today...got to use a plate...great job!!!

184lbs (Chilis for dinner and neighborhood movie night...lots of retention)

The Pound

Squats w/ 40# of chain (using 550 as a max)

75% 375+c x3 @8

80@ 405+c x2 @8

85% 430+c x4 @8+/9 (pretty tough this am)

85% 430+c x1x3 @8 (got better each set)

Bench w/ Double Purples (added 20-30# over last time and will do that again next time)

70% 175+ppx3 @7

75% 195+ppx3 @7+

80% 205+ppx4 @8

80% 205+ppx2 @7+/8

70% 175+ppx5 @7+

Glute Ham Raise (sore from Wed GMs and squats today

3x10 @8/9

20# dumbbell x8

Bdywt x10

15# dumbbell x10

Monday 8-3-09

6:30-8:00w/ Dad, Judy, Morgan, and Elbie

181lbs

The Pound 

3 Count Pause BenchWarmups

85%x1 330 @8

90%x1 345 @8+

95%x1 365 @9+ (This was quite the moral victory…bench may be just beginning to turn around, man 3 seconds is a loooonnnggg time).

85%x2 330 @9 

Box Squat

75%x3 300 @7

80%x2 320 @7+

4RMx4 405 @ max…maybe could have squeezed another, but I was working.  This is much different now that I actually do a correct box squat.  However, I like the improvement.

75%x2 300 @7 

Dumbbell Press4x5 @ 8/9

100x5

120x5

120x5

120x5 

Nice workout tonight.

FYI...I am not bright, so I figured I would write my workout in Word and copy/paste it here so the spacing is not all goofed up.  Well, I did that and it ran everything together.  So, I had to put the double space breaks in anyway.  Can someone please let me know how you single space on here?  I mean when hitting "Return"

Wednesday 8-05-09
6:00-7:35
w/ Dad Judy and Morgan
180lbs
The Pound

Deadlift off 2 1/2" 100's w/ 40# of chain
Warmups
85% 470+c x1 @8
90% 500+c x1 @8
95% 530+c x1 @8+/9
90% 500+c x1 @8
85% 470+c x2 @8
These are really challenging, takes a bit to break the floor, and the chains just keep on adding.  However, I can see the benefits, but still tough.

Ply Press + 40# of Chain
Warmups
75% 260+c x3 @8
80% 280+c x2 @8
4RM 315+c x4 @10
75% 260+c x2 @7+/8

RDL 4x6 @8/9 RPE
340x6
390x6
390x6
390x6
I actually did these last, but I am writing it as written on the plan.  It's funny because both dad and I were thinking how thankful we were to have a training partner.  He said he didn't feel like pushing the bench tonight, but saw I was motivated to do it so he pushed himself.  Then after benching, Morgan and Judy were still deadlifting, so I was ready to skip the RDL's and call it a good workout.  However, dad said, "you can just load up the bar behind Judy and Morgan and do your RDL's."  I was like...man...why did he have to say that? (I was ready for supper)  So, I said, "ok...let's do it"  I am glad we did.

3 Board Press (index on smooth) w/ 40# of chain
4x6 @8/9
Warmups
300+c x6
300+c x6
300+c x6
300+c x6

Congratulations to Morgan...she did a 210 pound deadlift tonight.  She is going to go back to HS and be a machine on the ice!

-Great workout
-Loving the "shift enter"
-Now we are off to a friend's cabin until Monday

Monday 8-10-09
6:00-7:20
w/ Dad Judy Morgan and Elbie
178.5lbs
The Pound

Back from friend's cabin and was happy to see weight was in check, if not a bit light.  It's always a concern when on vacation that I'm going to come back way heavy, so this was good.

Bench (pinky on ring) + 40# Chain--based on 385
Warmups
80% 275+C x2 @7+
85% 295+C x2 @8+
90% 305+C x1x3 @8+
80% 275+C x2 @7+
85% 295+C x1 @8
Yes, I realize my math was off...should have been ~265-285 on first 2.

Box Squat (Based on a 440)
Warmups
80% 350x2 @7
85% 375x1 @7+
3RM 420x9+/10
80% 350x2 @7+/8
80% 350x2 @7+
I will be bumping up my 1RM again next time I do this.

Dumbbell Press 5x4 @8/9
100x5
120x4
120x4
120x4
120x4

Box squats felt good, but I feel it a bit in my back afterwards.  I hope it's just fatigue.  I am really concentrating on relaxing on the bottom and then driving up, but I noticed I am unable to 100% completely let go, I mean you still have to hold 420 pounds so I'm assuming there is bound to be some tightness...correct?  I am definitely enjoying these, now that I am doing them more correctly.

 BTW--My biggest dumbbells are 120, so I hit the protocol every time instead of the RPE.  I may need to change this up.

Today was Morgan's last day...back to school in PA.

Wednesday 8-12-09
6:00-7:30
w/ Dad Judy and Elbie
180lbs
The Pound

Deadlift off 2 1/2" 100s + 40# of Chain
I upped my 1RM to 620
Warmups
80% 455+c x2 @8
85% 485+c x2 @8
90% 520+c x1x3 @ 8+, 9, 9
80% 455+c x2 @ 8+
85% 485+c x1 @8+
These are a gut wrenching and tough, but felt a good sense of accomplishment.

Ply Press w/ 40# of Chain
Upped 1RM to 410 on this
Warmups
80% 290+c x2 @7+
85% 310+c x1 @8+
3RM 310x3 @9++
80% 290+c x2x2 8,8

3 Board Press Index on Smooth +40# of Chain 5x5
dumb dumb dumb...did not warmup, just stayed w/ the load of previous exercise and add 10#, so I tried 310+c x5.  Guess what...nope only got 3.  Backed it down to 245+c x5 x2 then went up to 275+c x5x2.  I should have warmed up properly or at least done a practice set.
310+c x3
245+c X5
245+c x5
275+c x5
275+c x5

RDL...back was tired from boxes on Monday and todays deads.  The weight/strength wasn't there, but the effort was.
RDL 5x5
250x5
340x5
340x5
340x5
340x5

Felt pretty good tonight, however after reading about all of the great lifters at the 2010 Raw Unity Meet, I guess I should head back to The Pound and start training 24x7.  Wow those are some names, but I am really excited about doing it again.  Maybe we could get some guys from north of the border to compete...TRON-Jordan? 

Robert thank you very much for the praise, I really appreciate it.  The great thing about powerlifting is we never have to look far for motivation.  Neither my dad nor I, are doing the TCO, we are both going to help out wherever we are needed.  We'll see you there.  Next on the docket is the Hudson Open on Halloween.

TRON...not true...but funny you should say that because I have always said I suck in gear.  Best total in gear at a National Meet...1615, best raw total 1532.  Glass half empty or half full?  Should I be looked at as a decent raw lifter or someone who is unable to utilize the equipment necessary to excel in our sport?  Both are legitimate because ultimately to get on the World Team in the USAPL, you will need to wear gear, plain and simple.  The fact of the matter is I have never achieved those geared goals or come close.  I have always hated using gear and feel fortunate for the momentum of raw lifting.

I'm glad we are on the same page, TRON...I think:)

Saturday 8-15-09
8:00-9:30
w/ Dad Judy and Elbie
180.5lbs
The Pound

Squat w/ 40# of Chain w/o belt (I upped my 1RM on this to 560)
Warmups
80% 405+C x2 @8
85% 435+C x2 @8+
90% 465+C x1 @9+
90% 465+C x1 @9+/10
90% 465+C x1 @10
80% 405+C x2 @8+
85% 435+c x1 @9+
A few things...first of all this took about 50 minutes from warmups to completion.  I looked at it early in the week and thought it would be a quick one, not so.  This was pretty heavy weight for me w/o a belt (505 on the top) and I really felt my abs pushing, but there was nothing to push against.  So, I know I need to spend a little more time strengthening the core.  Those abs can't just be for decoration:) All of the 85% and 90% were a grind.  I had pretty good pop out of the bottom, but a slow push up.  I wasn't anticipating these to be this tough.  However, definitely felt good AFTER.

2 Board Press
Warmups
80% 315x2 Too light
85% 365x1 Too light
85% 390x1 9
3RM  365 @ 9+
80% 345 @8
I hadn't done these for a long while.  In my log I had the previous one's written as using a chain, but the numbers did not look write.  So, consequently I was playing around w/ #'s here trying to get to the correct %'s.  I think it's in the ballpark.

Glute Ham 5x5 @8/9
I need to stretch more...I kept cramping up on these and my hams were already sore from the last few workouts, not injured just used up.
Bdywt x5
10# x5
Bdywt x5
10# x5
15# x5

Good, TOUGH workout, but we survived.  Time to shower up and head to Brad Madvig's wedding.  Congrats to Brad and Amy!!

Monday 8-17-09
6:00-7:30
w/ Dad and Judy
180lbs
The Pound

Bench Pinky on Ring w/40# of Chain
~1RM 400
75% 260+C @7+
80% 280+C @8
85% 300+C @8+
85% 300+C x1x2 @8 8
80% 280+C @8
75% 260+C @7

3 Count Pause Squats
~1RM 500
85% 430x1 @8+
90% 450x1 @9
2RM 440x2 @10
85% 430x2...bagged it after 1.
This was horrible.  I quit after 1 and then had a mini tantrum...kicked the 10# collars, threw the spring collars and didn't talk for about 10 minutes.  I was sooooooo upset.  I thought I did ok w/ the 440, but my back was too tired and sore (not injured) for another go at 430.  I had looked back at my log and saw on Monday 3/30/09 I did 430x2 450x2 and 470x2 and today 440x2 was a struggle.  The ONLY consolation was that on Monday 5/18/09 I did a 440x2 and I read that I dropped down to 360 and quit there because 2 days earlier I doubled 520 and was spent on that Monday.  Well 2 days ago I did 465+40# chain for 3 singles plus all the other reps.  So, either I SUCK and I am weaker than I was on 3/30 or I SUCK and was not recovered for tonight.  Either way I was NOT HAPPY!!!!!!!

Incline Pinky on Ring 5x4 @8/9
190x4
230x4
230x4
230x4
230x4

Wednesday looks tough too....

You know, Tony, you're going through a pretty brutal few weeks of training.  I told you at the outset it would be tough!  That's all it is, though.  You're not getting weaker -- it's just accumulated fatigue and when it clears, you'll be stronger.

All part of the Master Plan (menacing laugh)!
We'll talk more in a few days when I get back.

I know Mike...thanks for the encouragement!!

I just needed to vent a bit, then I'll get right back at it.  It has been a tough few weeks.  Whatever doesn't kill us only makes us stronger!!

Menacing laugh....Haa

Wednesday 8-19-09
6:00-7:45
w/ Dad Judy and Elbie
181lbs
The Pound

Deads w/ 40# of Chain
~1RM 670
75% 505+C x3 @7
80% 535+C x2 @8+
85% 570+C x3 @9+
85% 570+C x1x2 @9 and 9+
80% 535+C x2 @9
75% 505+C x3 8+
Whoa boy...these were tough as indicated by my first set at 75% vs my last set at 75%.  Even the singles were tough.  Felt great doing these!

Ply Press w/ 40# of Chain
~1RM 415
85% 315+C x1 @8
90% 335+C x1 @8+
2RM 350+C x2 @9++
New 1RM ~440
85% 335+C x2x2 @9 and 9+
Felt good today.  I really think I am getting somewhere w/ my PT.  I continue to go every Tuesday.

Zercher Squat
Yuck...I could probably do ~800#s on this, but it hurts the crook soo much I can barely do the bar.  I am now on the road to building up a tolerance to this.
135x5
185x5
185x5
185x5
185x5

JM Presses
Form was off on 2 complete sets.  Still haven't figured this one out, though I have seen various videos.  Instead went to dumbbell extensions.
50#x5x5

Overall great workout on deads and bench.  Zerchers and JM's not so good, dumbbell extensions good.  After my fiasco Monday, this was a good bounce back day.