Rested and Ready to Rock

Well it was nice to take a day of from lifting after a long weekend. I was out of my element today though being I didn't work out with my typical crew. I was still pleased with my performance though.

Squat
135x5
225x5
315x5
365x1,1,1,1,1,1,1missed the last one
335x1,1,1,1
355x1,1
315x1,1,1
345x1,1,1

Over head Press
120 2x5

A Sport you can do your entire life!

Don't ever let someone tell you powerlifting isn't something you'll be able to do when your older.

Hudson Open Competition Results

Squat
315
365
405 Miss

Bench Press
225
245
260 Miss

Deadlift
405
475
505 PR! Video Footage Below......

Mr. Olympia 2010 Promo+Powerlifting/Bodybuilding Tribute- Bring on the War

Erin Berns Deadlift 500

This was a while back, but I finally have the video up for you all to see!

500 LBS Deadlift!

Just another Manic Monday

Squat-
135 x 5
225 x 3
315 x 1,2
335x 1,2,2
365 x 1,1,1,1,1,1,1,1,1,1
385x 1
405 x 1

Bench-
135x5
185x3
205 x 1,1,1,1
225x 1,1
235x 1,1 miss

Fridays Work Out

Sky Rocketing squat! I've put 15 pounds on my squat personal best, but 4 weeks ago I wasn't even close to 405. I am excited to see what another couple of weeks will do for me.

Squat
135x5
225x3
315x3
335x3
365x2
385x1
405x1
420x1 PR!



315x1,2
335x1
365x1

Deadlift
135x5
225x3
315x2
405x2
435x1
455x1
225x2,2,2

Thursday

Squat
135x5
225x5
315x2
315x2
365x1,2,2 First time I have ever doubled 365 and I did it twice.

Wednesdays Training

Deadlift
135x3
225x4
315x3
405x2
455x1
405x1
315x2
225x3,3
405x1
405x1

Squat
135x3
225x5
315x2
335x1
365x1
385x1
405x1
410x1 PR! Stoked



420x1 Miss Barely

Bench Press
135x3
185x3
205x2
225x2
245x1
225x2
185x5
225x1

Monday Bench and Squat

Bench Press
135x5
185x5
205x3 paused
225x1 Paused
225x1 Paused
235x1 Paused
235x1 Paused
235x1 Paused
240x1 Paused
235x1 Paused
235x1 Paused

Squat
135x5
225x3
315x1,2
335x1,1,4
365x1,1,1,1,1,1,1
375x1
385x1,1,1,1
395x1 Miss

Elbow is starting to feel much better.

Squat Session 3 Saturday

Squat
135 x 5
225 x 3
315 x 1,1,2,2
335 x 1,1,1,2,2,2,2
355 x 1
365 x 1,1,1,1,1,1,1
385 x 1,1

A bit sore, but loving the new program! My advice......Squat with as much weight as you can, for as many singles, doubles, and triples as you can, as often as you can. Get Confident, Get Serious.

An interview with John Broz

Squat session 2 (Friday Night)

Squat

135x5
225x3
315x1
365x1
375x1
385x1
395x1
405x1




My elbow was in pain at this point. i think i pulled something, but i will be back at it tomorrow.

Squat session 1

Squats is there any other lift? Seriously.......

135 x 5
225 x 3
315 x 2
335 x 1
365 x 1,1,1,1,1,1,1
375 x 1,1,1
385 x 1
395 miss

Monday Training

Today was the start to a new program that I wrote up that implements some 4x4 days as well as some 5x5 days. I feel like it is time to increase the volume. My body is feeling better than ever, and I have started to finally move some decent weight with squat and bench press. Let's take a look.

Squat
135x6
225x6
285x4
I video taped all of my squats and all of my bench press' and depth on squat looked good to me......

285x4
295x4
315x4

Bench Press
135x6
185x5
225x2
235x2
235x2
245x2
250x2
255x2


Deadlift
135x5
225x3
405x1
405x1
405x1
405x1
405x1 TS
405x1

Back to the Blog and Back to the Basics

Its been about a month sense my last post and life has been treating me well. After three months of really working on my bench and squat I have finally started to improve. I am planning on participating in the Hudson, Wisconsin Open in October which will be my first meet. I am not completely sure what to expect for numbers, but I am not going to worry too much about it. I am going for the atmosphere, further my education about the sport, and watch/lift with some great athletes.

My last two sessions have been great. Here is how it looked.

Monday

Squat
135x6
225x6
315x4 PR
335x3 PR
365x1
385x1
405x1 a little shallow
405x1 Miss

Bench Press
135x6
185x5
225x4 PR
235X3 PR
245x2 PR

Overhead Press
95 5x5

Upright Row
95 5x8


Wednesday

Squat
135x5
225x6
275x5
315x4
365x1 a little shallow
365x1 Miss ( I was a little disappointed)
285x5
225x8
225 2x8 off a box

Bench Press
135x6
185x5
225x5PR
225x4
235x3
225x3

Over head Press
89 2x5
129x1
129x1

Monday's Training

Its been a while since I've posted anything, but the training has been going great. Today I felt really good. about a month ago I was having some lower back issues due to too much deadlifting. After revamping everything and tailoring my workout each day to how I am feeling has helped me to grow by leaps and bounds. I decided to start off with deadlift today. After not working out on Friday I was ready to get to work. After working up to 455 I still had a lot in the tank. My long term goal for the month was 500 by July 30th. but I ended up hitting that mark today. To finally break that barrier was huge for me. I have added 85 Pounds to my deadlift in 2 months and a total of 150 pounds in the last year. I am currently at 203 body weight. I would still like to be around 198, but I will get there. Here is how the day went.

Deadlift

225
315
405
455
480 PR!
500 PR!

Bench Press

135x5
185x4
215x3
225x1
245x1
255x1 miss

Then I did some ab work and pull-ups to finish it off.

Wednesdays Training

Today I had the opportunity to workout twice and it felt amazing. I was really able to focus in with Steve on squats and it was really helpful. Today I worked up to a bunch of heavy singles and then dropped down and did some higher rep stuff at 315, 225, and 135 working on form, depth, and speed. Then a couple hours later I came in and worked on Deadlift and Bench Press. After hitting 455 on deadlift I took a little time off from heavy training. I was shocked by how much that helped my numbers. I pulled a new PR of 475! It felt excellent.

Deadlift
135x5
225x2
315x2
405x2
415x2
435x1
445x1
455x1
465x1 PR!
475x1 PR!




Bench Press
135x3
185x4
225x3 with pause
185x3

Monday's Training

Squat

135x5
225x3
315x2 felt really heavy!
275x3
315x2

Bench Press/Board Press

135x6
185x4
225x1 Board Press
235x1 Board Press
245x1 Board Press
255x1 Board Press
265x1 Board Press
275x1 Miss

Monday's Training

Squat

135x6
225x5
315x2
325x2
3355x1
365x1
385x1
405x1 MISS

Bench Press

135x6 CG
135x3
185x5 CG
215x3
185x2 RG
135x6 RG
155x5 RG
185x3

Deadlift

135x5
225x4
315x2
405x1
325 5x2
325x10

Fridays Work Out

Squat

135x5
225x4
315 6x2

Bench Press

135x8 Close Grip
165x8 Close Grip
225x1 Pause Press
235x1 Pause Press
260x1 Miss
185x5 Board Press
165x8 Board Press

Deadlift

135x4 TS
225x3 TS
315x3 Sumo
405x2 Sumo
405x2 TS
405x2 Sumo

So far the program seems to be working really well, but next week will be the true test.

Wednesdays Training

Today was one of the fastest workouts of my life, but I got a ton accomplished.

Squat

135x5
225x5
275x2
285 4x4

Bench Press

135x6
185x3
205 3x4
205x3
205x1

Overhead Press

65x5
85x5
95x5
105x5

Monday's Training

Bench Press

135x5
185x3
215x2
225 6x2

Squat

135x3
225x5
315 5x2

Deadlift

225x3
315 6x2

Start to a new Program. Going back to what works for me and works well.

I felt great today!

Monday's Training

Today was the start to a new training program. Here is what today looked like.

Squat

135x5
225x5
275x3
315x3
315x3
315x4

Deadlift

135x5 TS
225x5 TS
315x1
315x2
315x1 TS
315x1

Bench Press

135x10 Close Grip Quick
185x8 Close Grip Quick
195x3 Pause Press
195x3 Pause Press
195x3 Pause Press
205x3 Pause Press

Short Term Goals

Deadlift
475

Bench Press
260

Squat
405

Long Term Goals

Deadlift
505

Bench Press
275

Squat
415

Wicked Wednesday

Today was an awesome day in the gym. There were some big numbers and a few big PR's. Here is how it went.

Full Squat off the box
135x5
225x3
315x3
325x2
335x2
345x2
365x1

Bench Press
95x5 Reverse Grip
135x5 Reverse Grip
155x3 Reverse Grip
185x8
225x3 PR

Heavy Rack Pulls
135x3
225x3
315x3
405x2
495x1
500x1 PR

505x1 PR




515x1 PR



Alex AKA "Mittens" Bench Press 225 PR

Setting Goals

I have been working really hard these past few weeks setting both short term and long term goals. In the past 3 1/2 weeks I have added 30 lbs to my deadlift as well as improved by leaps and bounds on my squat and bench press. I believe it is important to set the bar high with well thought out and attainable goals. The most important part of this that I have found however is, setting attainable goals. The more short term successes we can have in the weight room the more confidence we will attain, as well as the closer we get to our long term goals. I am sure you have heard the phrase many times over again, "people don't plan to fail, they fail to plan." This doesn't mean that failures won't happen in all walks of life, but there are a lot of things that can be prevented by some simple planning. I've found the best thing that works for me is setting up a list of long term goals whether it is PR goals or max effort repetitions at a specific weight. Take that list and compile a three week training plan with at least two small goals implemented into each week and track your progress. These short term goals should be attainable as well as equipped yourself with what it takes to achieve those set long term goals.

You may think to yourself this is super simple and you may not be accustomed to tracking your progress, but i have found that keeping it simple and tracking your progress are some of the easiest ways to see big gains in the weight room.

Stop being average and believe in your self to be great! Keep it simple and Get Serious about it!

Fridays Training (PR Mayhem)

It was a huge PR day in the weight room. Brandon who has only been lifting for a few months hit a Bench Press of 210, Squat of 315, and a Deadlift of 435! Everyone has been moving up unusually fast and making huge gains. Here is how my lifts went.

Squat

135x5
225x5
315x3
335x2
345x2
365x2
385x1 a little shallow, but it has been a long time since i have hit this, and working on my depth has helped so much! I feel much stronger.
315x5

DEADLIFT!

I have been warming up lately with Traditional stance and focusing on pulling quickly but with tight form.

135X5 TS
225X3 TS
315X3 TS
405x1 Sumo it was slow.

445x1 PR!



455x1 PR!

Time to set new goals because I blew that out of the water! I really appreciate any and all of you who comment and support me through this! 500 is my new long term goal, and 475 is my short term.

Bench Press

135x8
185x5
205x4
215x3
225x1 board press
235x1 board press

Monday Training

it was an uphill battle the whole way today. Nothing seemed to go my way, but one thing that i have learned over time is that training is training and we have our ups and downs. if powerlifting was easy i wouldn't be doing it, because it wouldn't be any fun. the bad days also make the good days feel really good. Here is how it went.

Squat

225x5
315x3
325x2
335x2
325x2
345x2
315x2
315x2

Bench Press

135x10
185x6
205x3
215x2
220x2
225x2
235x1 its been awhile since I've hit this
245x1
250x1 Miss
205x3
185x5

Overhead Press

90x6
90x5

Tomorrow's a new day!

Fridays Work Out

This was a huge PR day in the weight room once again for a lot of the guys. I had 3 PR's which was unreal. Here is how it went.

Squat

135x8
225x6
275 4x5
275x8 PR!

Deadlift 2 PR's

225x3 Traditional Stance
315x3 TS
335x2 TS
355x2 TS
385x1 TS
405x3 PR! This felt really good and after 3 reps I knew I wanted to push myself so I stopped to put more weight on.

415x5 PR! I went back to deadlifting 1 day a week and I have seen unbelievable results.



Bench Press

135x8
185x6
205x3
185x5
215x2
205x3
165x5
225x1
185x3
205x2

Overhead Press

89x5
99x5
99x5
89x5

Chest Supported Rows

70's x 5
50's x 5
50's x 5
50's x 5

Allow yourself to be pushed. Even when you don't think you can go on suck it up and "Get Serious."

Wednesdays Training

Well today I was all by my lonesome, but I was very pleased with my results. I tried my camera out for the first time to self check my progress on my squat depth and performance. Here's how it went.

Squat

135x8
225x8
225x6
315x2
315x2
315x2
315x2

315x2



315x3



Bench Press (with Dumbbell's)

50'sx12
60'sx10

Pull-ups

A Bunch

Monday Training

The start to a new Program. After some big PR Jumps in Deadlift in the last few weeks my back started to pay the price. So I am dropping down to 1 day a week Deadlift and three day a week squat and Bench. So here is how the first day went.

Moderate Squat Day

135x10
155x8
185x8
225x10 My back started to feel tight but good.
225x12

Heavy Bench Day

45x6
135x10
185x3
205x2 My back started to loosen up a bit and felt great the rest of the work out.
215x3
215x3
215x2
215x2
215x2
215x2

Light Overhead Press Day

109x6
109x6
89x6
89x6

Dick Press

45'sx15
45'sx12
45'sx12

Looking forward to a heavy squat day on Wednesday! (450 Deadlift PR is still on the Horizon...)

Wednesdays Training

Bench Press

135x10
185x6
205x3
215x3
215x3
215x3
215x2
215x2
215x2

I was very pleased with this. I need to start training bench more and just focusing on getting my upper body bigger all around.

Squat

My squat depth has been suffering because of my lack of training it. So I had the guys help to make sure my depth isn't an issue.

135x10
225x6
225x6 working on depth
315x3
315x3
335x1 depth looked really good!
315x2
225x2 working on depth
165x1 working on depth
135x8

Overall not too bad.

Dick Press

45's 2x15
50's 1x12

Overhead Press

100 4x6
110 1x6
140 1x3 PR

Pull ups

A Bunch

Another Deadlift PR!!!

Mondays Work Out

Bench Press

135x10
185x8
205x2
215x2
225x1
235x1

Deadlift

135x8
225x6
315x5
340x2
350x2
435x1 PR!!



450x1 Just Missed


Overhead Press

95 5x6
115 2x6

Chest Supported Rows

50's 3x8


450 is mine come Friday!!! Its all about GETTING SERIOUS!

Friday Work Out

Well Friday's workout was pretty low key. My hips and knees were still bugging me a little and I know that it is because my body is trying to get use to deadlifting more often. This is how it went.

Squat

135x10
225x8
315x3
335x2 I realized at this point that I need to train squat a little more in hopes that it will help my deadlift to increase as well. I have been slacking lately on squat and bench which became very clear after Friday's work out.

Partial Squats

I worked up to 545 again, but from a much lower level than the last time.

Wednesdays Workout

Well it was another great workout . I was super pumped with my performance. I have been eating and sleeping well which has proved itself to be a huge factor to my success in the gym. Here's what today's workout looked like.

Deadlift Day 2 this week

135x8
225x3
315x2
340 5x3
340 8 rep PR! I know I could have done more, but I have still been a little sore. I need to work on my flexibility because I know it will make the difference in the long run.

Bench Press (This is the first time benching in about 2 months. I NEEDED to get back into it. I was very pleased).

135x10
205x2
215 6x2

Over Head Press

85 3x8

I feel right on track for my 450 Goal.

Jump Start to June, 15th

Monday Workout

I just started my jump start to the June 15th Deadline. My goal is to pull 450. Last Wednesday I pulled 425 after a heavy routine. I just felt really good and so I figured why not go for it. After missing it the first time I hiked up my pants (literally) and got serious. Here is how my work out went.

Deadlift
135x3
225x3
315x2
340 6x2 felt really good. my knees and hip flexer's bugged me again a little but felt better as the work out progressed.

I have never really pursued Partial Squats, but I really wanted to see what I could do.

Partial Squats
worked up to 545 and got a PR of 6 reps. The rack that I was using at the YMCA seemed a little sketchy with that much on the safety bars. I know I could have done more, but I didn't want to risk it.

Over Head Press

95x8
115x8
125x3
135x1 missed I felt really burnt out at this point.

I encourage everyone who reads this to do the same. Get serious! To those who will be there on June 15th, I will be there with you guys every step of the way. Lets get serious, stay focused and break records!