[liquid!]

liquid!
32 yo
6'4"
260lbs

Current PRs
Deadlift - 500lb
Back Squat - 445lb
Bench - 315lb
Big 3 total = 1260

~*~*~*~*~*~*~*~*~*~*~

'Twas brillig, and the slithy toves
Did gyre and gimble in the wabe:
All mimsy were the borogoves,
And the mome raths outgrabe.

"Beware the Jabberwock, my son!
The jaws that bite, the claws that catch!
Beware the Jubjub bird, and shun
The frumious Bandersnatch!"

He took his vorpal sword in hand:
Long time the manxome foe he sought—
So rested he by the Tumtum tree,
And stood awhile in thought.

And, as in uffish thought he stood,
The Jabberwock, with eyes of flame,
Came whiffling through the tulgey wood,
And burbled as it came!

One, two! One, two! And through and through
The vorpal blade went snicker-snack!
He left it dead, and with its head
He went galumphing back.

"And hast thou slain the Jabberwock?
Come to my arms, my beamish boy!
O frabjous day! Callooh! Callay!"
He chortled in his joy.

'Twas brillig, and the slithy toves
Did gyre and gimble in the wabe:
All mimsy were the borogoves,
And the mome raths outgrabe.



~*~*~*~*~*~*~*~*~*~

Time to make the donuts...

[liquid!]

Wednesday Morning

I've had a long layoff and my back is still sore from my full contact twist bonanza over a week ago.

Lower back stretching
shoulder and tri stretching with towel
5min jump rope
chins and hang from Shirley's rack (weeeee)

Bench
45x15 close,wide,reg (cwr)
95x15 cwr
135x3x3 cwr
155x3x3 cwr
175x3x3 cwr
195x3x3 cwr
205x3
225x3

I hate lifting in the morning

Incline Db bench
65x5
70x5
75x5
60x5 trying to keep elbows from flaring out

Db CSR
65x5 - don't like those, next.

One Arm DB Row
85x5
100x5

Dips3x5

Saxons
15x10x3

superset (the dbs were already in my hands. why not)

Lateral Raises
15x5x3

Cable Side Press
80x10
90x10
100x10 love'em

front bridge 1.5min.

side bridge 30s ea.

[feezy]

Hahah! The 0 posts is hilarious.

Needs more OHP.

[liquid!]

First week back from vacation and 12 hours of overtime this week. Not fun. I lost my work badge and was an hour late for work after searching for it (yes, I looked in the dumpster). I accidentally packed a fish oil capsule in my trail mix so when I was mindlessly munching the trail mix I had a nice surprise. Headache all day. I want this day over.

This is going to be meat and potatoes today.
5min stationary bike
static and dynamic stretching- my head hurts when I bend over.
warm up complex

Back Squat
135x8
185x3
225x3
245x3
265x3 - Verped chunks in my mouth and spit it behind the smith rack. nice...
275x1 - Not feeling so good. I'm glad the entire free weight area is empty. Alright I need some some tunes that'll help. (cue Mastodon stage right) Time for Mastodon's "Blood and Thunder"
285x1
295x1
295x1 junk
275x2

RDL
225x5
275x5
275x5

SOHP
135x5
145x3
155x3
-gym closed-

Better than I expected.

Time to watch "Intervention" on A&E.

[liquid!]

Saturday AM

45min. of stretching - I really need to work on my hip and hamstring flexibility.



Satuday PM

stovetop espresso & Greens +

5min. jump rope
warm up barbell complex

Chins
bw+25x3 underhand
bw+25x3 overhand
bw+35x3 u
bw+35x3 o
bw+45x5 slow eccentric drops u
bw+45x5 slow eccentric drops o
bwx0 w/towel (couldn't reach the top)

(hands are shaky)

OHS
95x5
115x5
135x5
155x5 - started to fall forward on the last two
135x8
95x5 snatches to
95x20 OHS

Bent Press
35x5
35x5
40x5
50x5

suppersetted with

Waiter Walk
90x 20yards - one handed
70x 20yards - two handed
100x 20yards - one handed
75x 20yards - two handed

Snatch
95x10 - Worked on getting under the getting under the bar fast. Same problem with cleans. Need to fix that if I want to lift something really heavy over my head.

Standing Ab Crunch
avg. bandx50
avg. bandx50

suppersetted with

Band GMs
avg. bandx50

[liquid!]

Sunday evening

*lower back, hip, & hamstring static stretching
*Bounding, buttkickers, side lunges & spiderman lunge walk

~Deadlift~

135x5x2 (reg/sumo)
225x2x2 (reg/sumo)
315x2x2 (reg/sumo)
365x1 (reg)
385x1 (sumo) - too slow
365x1 (sumo)
335x1 (reg)
315x2x2 (reg/sumo)

~BOR~

185x5
195x5
205x5
215x5

~Zercher Deadlift~

135x5
185x1
225x1
245x1

Wanted to finish with some decline situps but there was actually this older guy napping on it. I stood there for a few seconds dumbfounded, and then left.

[Fedoraba]

Your numbers are pretty identcal to mine few months ago, and our hight/weight. I'm just getting to 1 year mark in proper lifting in a month or so, good luck.

[BeRGLeZ]

Nice log liquid.. I think your goals are easily achievable based on your current stats!!

[liquid!]

Hey thanks guys.

Fedoraba - I was just cruising your log and you've made some nice gains recently. Congrats. Hopefully I can do the same. Also a fellow Seattlite.

I'm chasing the 405 DL, I really want 4 plates.

Thanks BeRGLeZ. Since I'm new to lifting I have to fight the urge to spend my time trying out every new lift I learn, and focus on knocking off some goals first.

[liquid!]

Tuesday Morning 7am

Left shoulder abductor feels a little tweeked - no overhead lifting today.

Warmup: foam roller for back, face pulls, various one arm cable pulling, pushups, & hanging from shirley rack.

~ ~ Bench ~ ~

135x10
185x3
205x3
225x3 (arched on last rep) - Should I try to bench without arching? What rules do you use?
225x3 (arched on last rep) - Have no spotter so it seems if I get stuck, lift the butt.
225x2
225x2

~ ~ Close Grip Rack Press ~ ~

185x3
205x3
225x5 - moved pins up 2"
135x13 - down 2"

~ ~ Dips ~ ~

elbow hurt a little lets see how this feels
bwx5 - good to go
bw+25x5
bw+45X4

~ ~ Cable Side Bends ~ ~ ala Tate's Toolbox
90x10
95x10
100x10

~ ~ Saxons ~ ~
8x10 - just babying the shoulder
15x10
15x10

~ ~ Decline Situps ~ ~
BWx10x3