Training - Bench

Weight - 247

Close Grip Bench -
bar x 40
135 x 15
225 x 8
315 x 3

365 x 1
385 x 1
405 x 1
335 x 10

Side Laterals -
25's x 12
30's x 10
40's x 10,10

Pipes - 6 sets of pushdowns/extensions and Ez Curl

Notes - Elbows felt good today!  I think I FINALLY figured it out.  It was sleeping on that elbow too often.  I must credit my wife's best friend who thought that might be it.  So the next few nights I was cognitive of sleeping on my left side instead of my right, and what do you know the pain has lessened a ton.

Training - Deadlift

On the road at a St. Louis 24 Hour Fruitness

Deadlifts -
155 x 10
225 x 5
315 x 5
405 x 1

455 x 1
500 x 1
550 x 1
585 x 1
500 x 3

Hammer Seated Row - 3 plates x 3 sets of 15
Shrugs - 315 x 3 sets of 30
Chins - 2 sets of 10 reps

Weight was up to 254.  I hate earing on the road because I gain so much sodium weight.  I am not used to eating that much salt so it only takes about a day for me to blow up like a frog.  Should be back down to 245-248 in a few days now that I am home.

Weekly Q & A.......

Leave a name with your question please........

3......2.......1........go

Training - Squats

Weight - 245

Hip and Ass Machine - 2 sets of 50

Calf Press - 2 sets of 20

Squats -
135 x 10
225 x 5
315 x 3
405 x 3

455 x 1
500 x 1
550 x 1

Called it a day after this.  Super tired and feel like shit.  Couldn't sleep and was up until 2:30 a.m. then woke up at 7:30.  Some guys do fine with little sleep but from a lifting standpoint I can't.  I know when I unrack 405 and my mind says "I don't want to be here today" I am NOT in for a good session.  So I just worked up to 550 and called it a day.  You have to know when to hold em and when to fold em.  I will fold em this week for squats and try for 585 next week.

"...but will it"

I recently shot over some material I had been sent about powerlifting that was non-training related to a well respected friend of mine.  After getting back with me on the article his response was...

"Will any of this make you stronger?"

This got my wheels to spinning about a lot of things.  About decisions you make in and out of the gym, on the athletic field, in your personal and professional life.  Most of us have seen reminder clothing that makes you think about your actions before you actually act out, or you can just call on the golden rule.  

This one really hit home for me however.  

In the gym -

"Will this make me........"

 Stronger.  

For the majority of people reading this, that is the goal.  To get stronger.  That is what we spend that time in the gym doing.  Whether it be for sport, powerlifting, or self gratification you should be lifting weights to get stronger.  You don't use a screwdriver to hammer a nail into a piece of wood, although I'm sure it could be done.  But it would be less effective than using a hammer.  You can use weights for a lot of things, but the thing they are obviously used best for, is getting stronger and building muscle.  So when you are in the gym, do you ask yourself the question above about why you are doing the things you are doing.

"Will this make me stronger?"

In your personal and professional life -

"Will this make me......"

Better.

All of us make decisions we regret.  Regret is the outcome of decisions made when you allow your emotions to become unbalanced.  You regret doing something because you are/were......

Too angry?

Too sad?

Too jealous?  

Regret is often centered around situations where negativity takes control and we allow ourself to believe that our actions are justified because we feel jilted.  We feel cheated and wronged.  And it's hard to answer the question of "will this make me better?" with a clear mind when said mind is clouded with animosity and bitterness.  

But to become "better" we must find a way to put aside our animosity and bitterness.  Don't make decisions based on short term self-serving emotional satisfaction, which gives birth to regret.  But on whether or not the decision you make next will make you better.  Not just for today or next month, but for good.  What does it do in terms of your legacy?    

We make thousands of choices each.  From whether or not you will eat breakfast or not, to whether you will train or not that evening.  However, I believe that your life will end up being defined around a few select choices you make.  When it comes to the important stuff I mean.  If you think hard about it, you can probably pin point some of those down right now.  Asking yourself a simple question when you are presented with a situation where you feel wronged, may be the difference in living life with regret or fulfillment.  Just make sure you give the right answer. 

Training - Bench

Weight - 244

Close Grip Bench -
135 x 10
225 x 5
275 x 3
315 x 3

345 x 1 paused
365 x 1 paused
390 x 1 paused

335 x 9

Wide Grip - 275x15 ARG!

Side Lateral Machine - 4 sets of 10
Db Curls - 30's x 4 sets of 12
Rope Pushdowns - 4 sets of 10 @ 60 pounds

Notes - Elbows are just wrecked right now.  I know I have a 440-450 close grip in me but the pain in my elbows make it damn near impossible.  Even with the wraps on they hurt.  I am going to see the doc in a few weeks and do about 2 weeks worth or strong anti-inflammatory before the meet.  I think (hope) that will do the trick, at least for the meet.

390x1





335x9

Training - Deadlift

Weight - 248

Hip and Ass Machine - 1x50

Leg press - 250x20

Did the above to  get warm and "wake up" a little bit.

Deadlifts -
135 x 10
225 x 3
315 x 3
405 x 3

455 x 1
500 x 1
545 x 1
565 x 1

515 x 3
500 x 3

Shrugs - 405 x 3 sets of 10

Pulldowns - stack + 15 x 14,8

Notes - Decent session.  ALL of the deadlifts were Vin Diesel.  Fast and furious.