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Journals => Journals => Topic started by: AlexanderOmand on September 05, 2013, 11:08:57 AM

Title: Training for The Jersey Rumble, and 1605lbs.
Post by: AlexanderOmand on September 05, 2013, 11:08:57 AM
Der Alta's "Road to recovery, and a Quest for 1600lbs."

I figure it's about time I get held accountable to the standards I've set.  So begins the journal as I recover from a ligament tear in my back, and continue my quest to Total 1600lbs in a Powerlifting Meet.

Goal:
Before I turn 45 (a bit more than 4 years from now), I want a 7 plate deadlift, a 6 plate Squat and a 350lb Bench Press.  That will account for a 675lb Deadlift, a 585lb Squat, and a Total of 1610lbs. 

Current Best on a Platform is a 505lb Squat, a 305lb Bench, and a 590lb Deadlift, for a total of 1400lbs. RPS CT State Champhionship, at the Europa Expo, June 29th, 2013.

Road to Recovery.
On August 10th, 2013, I competed in the Revolution Powerlifting Syndicate "NY State Championship powerlifting meet".  On my final Bench Attempt, I went for 315lbs. I hit my sticking point, and couldn't get the lift. The spotters grabbed the bar, but not in sync. This unloaded one side of my body and over tensioned my lower back causing it to tear a ligament.

This is a video of that moment.
DA Back tear (http://www.youtube.com/watch?v=abSkbgMLK5g#)

This has set me back a few months, and I've had to drop out of my previously planned RPS Power Challenge: Boston in October. As it stands, my next Meet with be the RPS Rhode Island Event, in March, or the RPS NY Meet (Rochester) in April. 
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on September 05, 2013, 11:15:03 AM
Last night, was Chest.

I was at the gym assisting a buddy who's competing in October. I'm helping with getting him in and out of the shirt, and handoff/racking.

While assisting him, I timidly tested out 135lb bench.  Feet up on the bench, back was flat and relaxed. Easy unrack and smooth paused bench for 3.  I could feel lower back tightness and the dull ache telling me it was enough.  This is going to be a long road back.

Tonight, is light cardio, and biceps/triceps. As much as my back can stand.  I have a massage scheduled for Friday evening, as well, as I had one this past Tuesday night.
Title: Re: Road to Recovery, and 1600lbs.
Post by: doughnutgut on September 05, 2013, 11:20:22 AM
In for this journey big guy. Not gonna watch the vid because hearing your post is enough for me to feel the pain you are holding. Good luck with the journey and anticipate a lot from this blog..

Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on September 05, 2013, 12:24:15 PM
In on road to recovery.

Let's get this shit done, Alex.
Title: Re: Road to Recovery, and 1600lbs.
Post by: deerslayer on September 05, 2013, 01:10:41 PM
Looking forward to seeing your progress!
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on September 06, 2013, 01:15:43 PM
Last night, was the Gun show. I was hesitant to push anything heavy, but managed a good session.

Biceps
Seated dumbell Bicep curls.
25lb, 20 reps
35lbs, 15 reps
45lbs, 10 reps
55lbs, 6 reps.

I found with these, that I have to keep my cor semi tight, and no swaying, as I could feel my lower back trying to stiffen.

Barbell Preacher curls
40lbs, 15reps
60lbs, 12reps
80lbs, 7 reps

Standing Barbell curl
95lbs, 5 reps.

Stopped at that, as I could feel that as the weight moved, my back was bordering on too much tension.

Triceps
Close grip bench press
I did these with my feet off the ground, to avoid undo pressure on my back.

95lbs, 20 reps
135lbs, 15 reps
185lbs, 10 reps.

Didn't go heavier, as I was unsure of my balance with heavier weight.

Prone Dumbell Nose breakers. (same as Barbell, just better extension. Full lockout down to touch shoulders)
30lb dumbells, 12 reps
40lb dumbells, 9 reps
50lb dumbells, 7 reps.

Called it a night at that, because I'm not looking to push it yet.

I am confident that given two months, I'll be back on track, and by spring time, I'll be pushing beyond my previous PR's.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on September 09, 2013, 10:21:00 AM
Leg Day.

Still very tentative as to how much I can push my self.

Started out with 10 minutes of Treadmill Cardio.  I found that I haveto slow it down from my normal pace, and I can't jack the incline up either. 

Leg Extensions, super Setted with Leg Curls.

I can easily manage the high rep/low weight exercises, and that's what I did.  4 sets in total, working from 30x30 down to 80x6 for each.

Then I attempted Squats. Smith Machine, as i wanted to be able to get out if I needed to.  With just 95lbs, I found it putting pressure on my back.

Last, was Leg Press.  managed two sets, 50lbs, and 90lbs.

THis is going to be a long and miserable rehab.
Title: Re: Road to Recovery, and 1600lbs.
Post by: ljimd on September 09, 2013, 01:13:29 PM
Wish you best with that rehab man.
Title: Re: Road to Recovery, and 1600lbs.
Post by: jediokie on September 09, 2013, 09:29:48 PM
In, good luck, don't go too fast but don't go too slow.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on September 12, 2013, 02:50:06 PM
I managed a bench set yesterday after assisting my buddy Nick as he preps for the RPS October Power Challenge.

135lbs for 12.  Big step, in that there was no pain in my back, even with a relaxed arch.  The pain has subsided completely through out the day, so I'm happy with that.  Tonight, after various chores, I'll be hitting the gym for an arm workout.  We'll see how Close Grip bench press plays out.

As for my buddy, here's me spotting him on Monday and Yesterday.

5 Weeks out RPS Power Challenge Boston (http://www.youtube.com/watch?v=PMQ3anFcCGk#)
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on September 12, 2013, 03:42:33 PM
Steady as you go on the bench work.

Inspiring vid; thanks for posting.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on September 17, 2013, 10:02:26 AM
Worked with Nick again last night, and I have some good news on my part.

Massage therapist noted yesterday, that the tear is healing. Considerably less pain, and better movement of the ligaments.

Nick hit the squat rack and worked low rep sets up to his opener, and second attempt. The weight is fine, it's just depth that will hit him.  His last set was 635lbs, with a reverse band. In other words, 635 at the top, 585 in the hole. 

Just to measure myself, considering I've been off the gas for 5 weeks, I decided to see how that weight felt. Threw on my belt, and with no warmup, stretching, or wraps, I unracked 635lbs, and walked it out for a 15 count and reracked it.  It didn't feel as heavy as I expected it would.  In addition, no pain from my injury or this morning. 

Another 4 weeks of rest, then light weights to build up to training heavy beginning in late December/Early January.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on September 17, 2013, 10:40:09 AM
OUCH!!!! Glad you are on the mend...

in :D
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on September 20, 2013, 01:02:40 PM
Triceps last night. Was supposed to get Bi's done to, but time ran short.

Warm-ups done, I hit the Bench for Close Grip Presses.

Bar x 10
95lbs x10
135 x 10
185 x 10
205 x 10
225 x 6

Over head Cable press
50 x 15
70 x 12
80 x 10
90 x 8
100 x 4

Cable Pressdown
100 x 6
120 x 4
130 x 3

Short easy night.

Not back in to the gym until Monday night.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on September 24, 2013, 10:43:09 AM
It was a good Chest Session last night, but short. 

As per my usual workout, I spend 10 minutes on the the treadmill to get the blood flowing.  This was a bad idea. I usually crank it up to a 5.5 or 6 incline, and 2.9/3.1 mph for a speed.  I started low and slow with a 3.o incline and 2.4mph.  3 minutes in, I could feel the pressure on the ligament tear.  Over the next 7 minutes, I kept dropping it and slowing it. at 10 minutes, the  incline was 0, and the speed was 1.8mph.

I wasn't hopeful for a good Chest Day.  Hit it anyways, as I knew that I've got to keep going, or I'll lose focus.

Barx10
95x10
135x10
185x10
205x10
225x6

And I was happy. I was able to eliminate any leg drive, and keep my lower back relaxed while benching.  This was nothing but Chest, shoulders and tri's.  This injury and relaxed lifting period has the potential for me to come back stronger than before.  Also, I've been off the Gas for more than a month, which means I'm holding onto my strength gains.

Next up, was crossovers. I'm picking exercises that I don't need my lower back for.

30x25
40x25
50x20
70x15
80x10
100x6

And that wrapped my night.

Simple effective, and my chest is sore this morning. :)

Recovery is underway.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on September 30, 2013, 11:06:36 AM
Recovery is progressing, slowly, but it's healing.

Although it's awful damn tough to keep my head on the iron. I had 3 friends compete last weekend at a Push/Pull event, and in 2 weeks, I have 5 friends competing at another.  Both of which I had planned on competing at.  It's frustrating watching everyone around me hit the heavy weights, and I'm stuck watching.

With slow progress, it's now looking like early November before I can squat/Dead again, even then, only lightly.

Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on September 30, 2013, 11:59:45 AM
So are you using this as an opportunity to cut or no?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on September 30, 2013, 12:35:03 PM
I probably should, as it would be the perfect time.  Although I'm pretty happy in the 242 class and my goal is to go up instead of down. 
Thick, solid and Fucking Huge is the goal, right? Cutting is for Bodybuilders, and I've tried that. It wasn't that much fun.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on September 30, 2013, 12:44:40 PM
Point taken.  :)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 01, 2013, 09:17:16 AM
Although, it'd be nice to fit back into some of my older jeans.  I'm bordering on buying new pants soon.

Last night was Squat night. Unfortunately, not my squat night. I was back in the gym to give Nick a spot and wrap his knees. He worked up to his opener.

As we unloaded the bar, I needed to check how the weight was feeling. 315lbs, really deep, no stress at all.  No warm ups, stretching, belt or wraps.  Just a 315lb, Ass to ankles, paused squat.

No pain or pressure in my lower back, which means the healing continues.  I'm expecting by Early November to begin training consistently, but with light weight and form work, Early December to move into heavy weights. 

Late January, I start a Cypionate and Deca cycle. This will carry me through March, give me three weeks of PCT, then begin my next cycle at the beginning of May, carrying me through the Europa at the end of June.  As planned, I'm aiming for high 1400's at that Meet, again in the 242 class.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 03, 2013, 09:07:30 AM
Back at it last night.
Shoulders. Suprisingly, a good work out.  No lower back pain.

10 minutes of cardio

Seated overhead press.
barx20
65x18
85x15
95x12
105x10
125x8

Seated Side Laterals
20x20
25x15
30x10
40x5

Face Pulls
60x30
100x20
140x12

Cross Arm Cable Extensions
20x12
40x8
60x6

And done.

Tonight, is Bench night.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on October 03, 2013, 09:14:35 AM


Tonight, is Bench night.

I hope it goes well, man.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 04, 2013, 10:09:15 AM
Bench night went very well.  Short, but good.

Warm-ups and stretching, then working up from there.

Bar x 20
95x15
135x10
185x10
225x10

At this point, I put on my belt and wraps, and put on a Slingshot.

275x8
315x4

and then couldn't get a 355lb up.

Time brought my night to a close.

With my back injury, I've been forced to bench with very little arch, and with a semi relaxed back.  Just the fact that I can attempt 355lbs on a bench makes me vary happy.  In another month I'll get more serious, and will feel more confident on Squats and Deads.

My first Meet will be in March, and I'll be aiming for Mid 1400's.  That's almost 6 months away, so I'm hoping that the Mid 1400's will be closer to 1500, than it will be to 1400.

And just so I don't hear anyone claiming E-Stats....

315x4 w/ Slingshot (http://www.youtube.com/watch?v=yYLUfsJ2aws#)

And Yes, I was ticked that my spotter kept his hands on the bar.

355 Miss will be up shortly.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on October 04, 2013, 10:27:56 AM
Holy fucking fuck!!!

How the fuck did you go from bombing a 315 press at the meet less than 2 months ago to repping it 4 times?


WTF is this wizardy???
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 04, 2013, 11:35:58 AM
Slingshot, Baby.

Also, I've been off the juice for over a month, and I'm working around an injured back.  I have a feeling when I get everything sorted and back in place, I'll blow right through that 315 sticking point.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on October 04, 2013, 12:09:33 PM
Slingshot, Baby.

They really help that much?

Can you do 315 without it?

Should I get one?


WTF MAN?  LOL!
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 04, 2013, 12:49:39 PM
Since my Bench sucks, I've been looking at different ways to improve it. This month, it's Overload training. Setting up different ways to put on more weight than I can handle.  This will increase strength in my supporting muscles.  I can't hit 315 once raw, so the Slingshot does add a lot at the bottom of the lift.

If you watch the 355 fail that I posted, you can hear the weights chattering from my shaking. I was controlling the weight, but it was precarious.  Hence why I had two spotters. I'll also be incorporating chains and bands at my next Bench Day. 

Would I tell you to get one? It's only $50...

The one I have is the Original.  I'll likely order a "Maddog" in the next few weeks.

My training is going to become a bit more rigorous in the next few months. The gym that I posted the new toys pic from, wants to do a "Powerlifting Class" basically, when I'm there 3 nights a week.  Just expanding the classes they teach.  So my training cycle is Sunday = Arms & Shoulders. Monday = Squat. Wednesday = Bench. Thursday = Deads.  Each with associated exercises.  I may also hit Deads every other week, so that I can work in a core day as well.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 07, 2013, 09:48:46 AM
And the troubles continue.

Yesterday was to be Triceps.  Did my Treadmill warm-up, and went to the Bench. Loaded 135, and laid down. My world started spinning.  Severe Dizziness. 

In the past week, I've had two episodes of this. When laying down, I get dizzy. I have to sleep on my side to alleviate it. It lasted one day the first time, and the second time it persisted into the following morning.  Each time it went away.  I've done a bit of web searching, and am almost certain that it's called "Benign paroxysmal positional vertigo". There's no way to operate on it, but there are exercises to sort the issue.

So, since I can't bench, I decided to do shoulders instead.

Upright Rows, bar x15
65x10
85x10
105x10
135x6

Overhead press
95x6
115x6
135x6

Seated Laterals (Side and rear)
25x10
30x10
35x10
40x5
45x5

And done...

Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 08, 2013, 08:48:44 AM
Squat night.

Overall, Went well.  No lower back pain, injury continues to heal.

Leg extensions/Prone Leg Curl Super set
25x30lbs
20x50
15x70
10x80
5x100

Goblet squats
3x10x50lb Kettlebell

Squats
10xbar
135x10
135x10
225x5
315x5
315x5
315x5
315x5

And that's a wrap.

Next Week, begins my first Powerlifting class.  I'll be teaching/leading a Powerlifting program at Synergy Functional Fitness. Utilizing the Cube method, and varying it slightly to take advantage of the extra/different equipment.  It's a Monday, Wednesday, Friday Class from 8-10pm.   It's mainly for me to access the equipment, but in order to do that, I had to agree to adhere to the owners desires.

This is gonna be fun.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 10, 2013, 09:28:39 AM
Chest/Back Last night.

Bench:
bar x 10
95 x 15
135 x 12
185 x 10
225 x 4
275 x 3 w/ Slingshot
315 x 2 w/ Slingshot
225 x 18 w/ slingshot

Bent Over Rows w/ canter bar
bar x 15
95 x 15
95 x 15
105 x 10
135 x 10
135 x 10
135 x 8

Dumbell Pull overs
50 x 15
60 x 12
70 x 9
80 x 5

Face Pulls
60 x 25
90 x 20
130 x 15
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 15, 2013, 09:29:06 AM
Last night was the first time since The August Meet, that I have Deadlifted.  My back is slowly recovering, and I'm feeling a severe itch to get back to the heavy stuff.

I'll post up my workout tomorrow, but for now, here's a shot of my last Deadlift set.

Road to recovery - 425lb Deadlift x 3 reps (http://www.youtube.com/watch?v=BylUGcStTwQ#)

I'm wearing a DL suit, just to help off the floor, as I still don't trust my back.

Deadlift:
From 1" Deficit
135x10
225x8
315x6
370x8

From the Floor
425x3x3

Sumo stance squat
135x10
225x8x3

Gym Closed early for Holiday.

Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 17, 2013, 09:27:33 AM
280lb Sled drag

http://youtu.be/tMEDBw4abgw (http://youtu.be/tMEDBw4abgw)

Chest Day (heavy)
Static Press
95x10
135x10
185x6
225x2 (5 sets)

Bench
185x14
185x12

Sled Drag
195lbs, 80ft
280lbs, 80ft (3 sets)

Band pressdown
25 reps, 4 sets

DB Shrugs
50x15
75x15 (3 sets)

Close Grip bench w/Slingshot
185x8 (3 sets)

Military Press
95x12
95x11
95x8
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 18, 2013, 08:49:34 AM
Squat night.
10 minutes on Treadmill.

Warm-ups:
95x10
135x10
185x10
225x8

275x3 (8 sets)

365x2 (reverse Bands)

365lbs reverse band squat (http://www.youtube.com/watch?v=gE6GTz7bZLI#)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 22, 2013, 12:17:52 PM
Heavy Back night
Deadlifts
135x10
225x8
320x3 (8 sets)

Deadlift - off 4" block, Snatch Grip (these tore my hands up)
275x8
275x6
275x3

Sumo Stance High Bar Squat
135x10
225x8 (3 sets)

Sled Pull 365lbs 4 sets - 50' pulls.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 24, 2013, 09:37:03 AM
Bench - Explosion

Incline Bench
95x15
135x10
195x8
135x6 w/ chains

Incline Dumbell
40x20
50x17
50x15

Close Grip
135x8
185x7
185x4

Band Fly
Black Bands, 15 Reps, 3 sets

Tricep Pressdown w/ Green Band
50reps
50 reps

Dumbell Bicep Curls
30x15
40x10
40x10

Military press
95x10
135x8
135x12 w/ Green Bands
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 25, 2013, 10:53:45 AM
Squat night takes forever.

Squat
95x10
135x10
185x8
225x6
275x5
365x2 (5 sets)

Stiff Leg Deadlift
95x12
95x12
95x12

Sled Push
280lbs 3 sets, 100'

And I was out of time.

Seems that training the way I do, at my age, people are interested and want to talk. 
I'll have to turn the music up louder next time.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on October 25, 2013, 11:36:16 AM
People rarely talk to me when I am at the gym, and almost never when I am squatting.

How did you like those reverse band squats?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 28, 2013, 10:04:58 AM
That's part of my situation.  I'm training in a new section of the gym, and people are interested in all sorts of things about the training.  Things like the sled drag, when I've got 380lbs on it, and they can't move it, yet I make it look easy.  Pulling 400+ lbs of Deadlift Reps. I'm also starting up running a powerlifting class.  Which means people ask all sorts of questions about the class.

As for the Bands, they make a big difference in how I can train.  They add a serious dynamic edge to the lift.  I've use them on Deads as well.  I'll loop them over the bar, and stand on the band. 275lbs off the floor, over 400 at Lock out.  Squats, you walk out 600, at the bottom, it's 500lbs. Allows you to get a full range of motion, and allows you more reps at a heavier load.  I've also used them in Benching as well.

Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 28, 2013, 10:08:40 AM
Sunday, is a Bodybuilding day.  I do three Powerlifting days, one BB day to hit other muscles that I don't hit during the week.

And since the Sun was out, the Guns were out.

15 minutes of treamill.

Standing Barbell Curl.
Bar X 25
65lbs x 15
85 x 12
105 x 6
135 x 2

Inclined Dbell curls.
25x15
35x12
45x8
50x4

Barbell Preacher Curls
40x20
60x12
80x6

Forward Prone Dbell curls
30x12
40x6
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 29, 2013, 10:43:50 AM
Deadlift night.

Deadlift
135x8
225x6
315x4
405x4
455x1
455x2 w/ 20lbs of chains
455x2 w/ 20lbs of chains

Deadlift of 4" blocks
495x2
495x2
495x2
495x2

Sumo Deadlift
325x5 w/ 20lbs of chains
325x5 w/ 20lbs of chains
325x5 w/ 20lbs of chains

Barbell corner rows
135x10
225x8
225x8

Barbell shrugs
135x20
135x20
135x20


455lbs, w 20 lbs of chains. 475lbs total.  Back injury is healing nicely.
Deadlift 455lbs w/ chains (http://www.youtube.com/watch?v=9-UwBlLxDQ4#)

Sumo stance
325lbs, w/ 20lbs of chains (345lbs total), 5 reps.
Deadlift 325lbs Sumo w/ chains (http://www.youtube.com/watch?v=-W57zUCCf14#)
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on October 29, 2013, 11:07:27 AM
I've also used them in Benching as well.

There's a PT at my gym that wants to get me benching with bands.

He's got a show next weekend, so after that he said he'd talk to me about it.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on October 30, 2013, 09:53:03 PM
Bench Press
bar x 20
95 x 15
135x15
185x10
225x5
225x18 w/ Maddog
275x10 w/ Maddog
315x7 w/ Maddog
365x2 w/ Maddog

Static Press
185x6
185x6
185x6

Incline DB Press
45x18
55x15
55x15

And then they closed the gym to watch the Sox Game

365x2 w/Maddog (http://www.youtube.com/watch?v=N1bcU-jKZvI#ws)

I will say, that with the Maddog, it let me get to much heavier weights, keep my form intact, and it glaringly pointed out where my weak point is Benching.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 04, 2013, 09:20:41 AM
Due to the gym closing early on Halloween (I don't have kids, you go home, let me workout), I missed my Thursday Squats.  Friday was Date night, Saturday was work, so Sunday was my Leg day.

Was tired, but hitting a new gym and a good lifting partner was waiting.
Dropped my pre-workout in the locker room, smashed it, made a mess, lacking energy now.

Squats. 
135x10
185x8
225x6
275x6
315x8
315x8

Olympic squats
135x20
135x10
135x2

My lower back was on fire by this time.  Learned the hard way not to rush into a work out, and I really need to stretch/foam roll before hand.

However, something worked, as my hams and glutes are toasted.  Stairs are hell.

Tonight, is Deadlift night, so hopefully, I can work through the pain.


Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on November 04, 2013, 10:06:47 AM
Gym closed early on Halloween???  WTF IS THAT SHIT?

Holy fuck your bench is taking off with that maddog thingy.

Do you think it's helping your raw bench?

What can you do without it?  (max)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 04, 2013, 11:13:15 AM
It sucked, I had to bump my leg day to yesterday, and I know that today will be a struggle with Deadlifts.

The Maddog has been a great help.  Mentally preparing me to handle those heavier weight, strengthening my forearms and blasting my triceps.  My triceps are stubborn, not wanting to grow, and that's perhaps my biggest spot to gain on my Bench.  It's the transfer point from chest to Tri's that I'm always sticking at.  The Maddog pushes me harder at the top, and eases up on the bottom of the movement.  It has helped greatly with my shoulder issue.  Even at 365lbs, I don't have any pain that night, or lingering the next day. 

As for what I can max, I haven't maxed on Bench since the Meet in August.  I've been avoiding doing it to allow my back to heal.  I will say, that with no leg drive, leaving my back out of the lift, and pushing solely with my chest/shoulder/tri's I'm easily repping 225 for a 8-10.  On top of that, I've been off the Gas since August and my bench has stayed the same. 

My estimation, is that I'll blow by the 315lb at the New England Revolution Meet in March.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on November 04, 2013, 11:34:39 AM

My estimation, is that I'll blow by the 315lb at the New England Revolution Meet in March.

I finally got a 315 bench last week myself.  Quite happy about that.

I guess the guy that spotted me was impressed.  He told his brother about it.  LOL. They both train there and he was off last week but he said this mornign that his brother told him about the lift.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 05, 2013, 08:52:48 AM
Deadlift night.

135x10
225x10
315x6
405x6
495x1
495+Chains x1

Deadlift 495lbs, 20lbs chains, 1" deficit (http://www.youtube.com/watch?v=dz0D8X0gb6Q#ws)

Shrugs
135x20
225x15
315x10
405x6

Bent over rows
135x15
185x12
205x8

Sled Arm Drag
320lbs 50'x2
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 06, 2013, 03:48:15 PM
(http://omandcorp.com/images/DA_495_chained.jpg)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 07, 2013, 08:59:13 AM
Bench Night.  I was joined by two other guys (Nick that I train with on occasion, and his son who wants to be a powerlifter), and that pushed my lifting very hard.

Static Press. 
95x10
135x8
185x8
225x6
225x6
225x6

Bench
185x15
185x15

Sled Drag   
320lbs x50' x 3

Band pressdown
Blue Bands 4x25

Barbell Shrugs
135x15
135x15
135x15

Close Grip Slingshot (accessory)   3   6   70%   202.825   205
275x6
275x6
275x6

Seated Military Press
95x12
95x12
95x12
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 11, 2013, 09:55:48 AM
Double Update.
Squat Night.
Squat
Bar x 5
135x8
185x8
225x8
275x6
316x6
405x1

Close Stance, high Bar Squat
135x6
185x6
225x6

Front Squat
185x5
185x5
185x5

Band Ham extensions
Green Band x25 3 sets

http://youtu.be/zqPEoBK4ztw (http://youtu.be/zqPEoBK4ztw)

and

http://youtu.be/6yZ-8WD6bbw (http://youtu.be/6yZ-8WD6bbw)



Sunday Gun Day.
10 minutes on Treadmill (Holy Fuark, Alex did Cardio?!)

Triceps
Close grip bench
bar x 30
95x15
135x15
185x12
225x5

Close grip bench w/ Maddog
225x15
225x12
225x10

Over Head Cable
60x20
80x12
100x6

Biceps
Seated Dumbell curl
25x15
35x12
45x9
50x6

Preacher Curl
70x12
80x8
90x6

Shoulders,
Upright Rows
Bar x 20
65x10
85x10
105x8
125x6


Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on November 11, 2013, 10:07:04 AM
Nice work.  That 405 looked like it was barely an effort.

How's your back?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 11, 2013, 11:02:07 AM
My Back is healing nicely. 

The 405 went easier than I expected. I honestly debated 465, but am still erring on the side of Caution.  I don't want to really push my back until get to mid December.

There is no pain, but every now and then I get an uncomfortable pressure that reminds me of the injury, and I need to take it easy.

Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 12, 2013, 09:45:40 AM
Deadlift Night

Deadlift
135 x 10
225 x 8
315 x 6
315 x 6
315 x 3
315 x 3
315 x 3
315 x 3

4" Block Pull - snatch grip   
295x8
295x8
295x8

Sumo stance, High Bar, squat - raw
95x10
135x8
135x8
135x8

Hip Raise Off Floor
135x10
185x10
185x10
185x10

Had to cut the workout short, as I spent 1/2 hour on the phone with Gene Rychlak about the Southern Mass Blast
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 14, 2013, 09:04:36 AM
Bench Night

Incline Bench
Bar x 20
95 x 15
135 x 10
205 x 6

Incline DB
50 x 6
Stopped here, as my shoulder was feeling the pinch

Close Grip Bench
135x 15
185x 10
225x4

Close Grip Bench w/ Slinshot
275x 7
275x6
275x6

Band Fly - Green Bands w/ 10lb dbells
25 reps
20 reps
20 reps

Tricep Pressdown w/ Black Band
31 reps
24 reps
25 reps
20 reps

Military press
bar x10
95 x 12
135 x 6

Military press w/ Green Bands
185 x 10
185 x 8
185 x 5

Obligatory Vid
http://youtu.be/e3GCWa9sj7M (http://youtu.be/e3GCWa9sj7M)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 15, 2013, 12:00:12 PM
Squat night.

Had a tough mental night, couldn't get myself motivated.

bar x10
95 x 10
135x10
185x10
160x6 (Safety Squat bar)
225x6
315x6
405x2
405x2
405x2
405x2
405x2

I spent about 20 minutes working on my knee wrapping, as I have been having issues with tying it off properly.  When I used to spiral wrap it, I was always able to end it in the same spot.  The Herring Bone wrap is tighter and gives me better spring out of the hole, but I can't always finish the wrap in such a way to drape the excess over my knee.  Figured it out last night.

No Videos. :(
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 18, 2013, 10:09:05 AM
Sunday, Gunday

Cardio: treadmill, 10 minutes

Close grip bench
95x15
135x15
185x12
225x6

Close Grip w/ Maddog
275x6
315x2

Overhead Cable extension
40x25
50x20
70x12
90x8

Cable Pressdown
60x12
80x8
100x5

Seated Dumbell Curl
25x15
35x12
45x8

Preacher Curl
40x12
70x8
90x5

Upright Rows
bar x 15
65 x12
85 x10
105 x 8
125 x 6

Dumbell Side laterals
20x12
30x10
40x6
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 19, 2013, 09:25:19 AM
Deadlift night.

Was too damn tired last night to get anything good done.

Deadlift.
135x10
225x10
315x8
405x2

Deadlift off 4" blocks
495x2
495x2
495x1

Done.

It's easy to know when to go to the gym. It's a lot harder to know when not to.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 21, 2013, 10:32:06 PM
Squat Night
bar x15
135x10
225x8
315x6
315x5
405x6 w/ reverse bands.

Close stance squat
135x5
95x8
95x8
95x8

Exhaustion hit and I called it a night.

Squat 405x6 reverse band (http://www.youtube.com/watch?v=XbXEt3fm2dA#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 25, 2013, 09:28:27 AM
Cardio - 10 minutes on treadmill

Triceps
Close Grip Bench Press
bar x15
95x15
135x12
185x10
225x6

Close Grip Bench Press w/ Maddog
275x5
275x4
225x13

Overhead Cable Press
50x18
70x10
80x7
90x4

Dumbell Nose Breakers
30x12
40x8
45x5

Tricep Pressdowns
50x8
80x6
90x3

Biceps
Incline Dumbell Curl
25x15
35x12
40x8
45x4

Preacher Curl
70x8
90x6

Shoulders
Prone dumbell Laterals
20x10
30x8
40x6
45x4

Upright Rows
bar x10
65x10
85x8
105x8
125x6
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 26, 2013, 06:51:37 AM
Deadlift Day
Foam rolling and ham/glute stretching - 5 minutes
135x10
225x10
315x8
405x6
405 w/ 68lbs chains X2 (473lbs)
495x1
495 w/ 68lbs chains (563lbs)

Fail 555 w/ 68lbs chains (623lbs)

5plates +68lbs of chains (http://www.youtube.com/watch?v=51G3Tfp-5BU#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: PVSampson on November 26, 2013, 06:55:27 AM
You made it look easy.

That's some very nice equipment too.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 26, 2013, 09:03:39 AM
New Gym, all sorts of new toys. :)

Chains, Bands, multiple squat racks/power racks, Stacks of 45 plates, bumper plates, 100lb Sled, Boxes of all sizes.

Gym supplied Chalk, and I can crank my own music.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on November 30, 2013, 08:05:56 AM
Squat 495x4, green Rogue bands (http://www.youtube.com/watch?v=KM4zuzJq9OI#ws)
Squat day.

Squat
135x10
225x8
315x6
405x4
465x1

Squat w/ Green Rogue Bands
495x4

Front Squat
3x95x10

SLDL
3x135x10

Sled Push 100' laps
3 Sets
Rogue Sled, 100lbs + 240lbs

Glute/Ham Extensions
3 sets, Green bands, 25 reps
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 02, 2013, 10:55:56 AM
Sunday = Gun day

Lifted at The Iron Way (http://ironwayfitness.com/ (http://ironwayfitness.com/)) yesterday. I hit my regular gym during the week, and on Sundays I travel to different gyms.  Keeps my mentality Fresh

Close grip Bench
95X15
135X10
185X8
225X6
Close grip Bench W/ Maddog
275x5
315x3
315x2

Dumbell Nose Breakers
30x15
40x8
45x5
50x3

Tricep Pressdowns (Rogue Greenbands)
3 sets, 20 reps

Incline Dumbell Curls
30x15
40x8
45x5
50x3

Seated OVH Press
3x65x10

Upright Rows
3x95x10


And I found a new Tricep Exercise.  I'll be trying it out later this week. Chain Nose Breakers. Instead of using dumbbells, Use chains. The weight is lighter at the bottom, and heavier at the top. Now that's gonna be a good lift.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 03, 2013, 09:00:10 AM
Deadlift 505lbx2 (http://www.youtube.com/watch?v=L6GEORyctFc#ws)

Mind was all over it last night, body wasn't really enjoying the workout.  Only got 2.

No, that was not me yelling afterwards.

Night went,
135x10
225x8
315x7
405x3
505x2
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 10, 2013, 12:48:01 PM
I missed posting my Bench night workout, but I did have a good one last Thursday night.

Last night, was Deadlift night.

Deadlift
135x10
225x8
315x6
315x3 off an 8" Deficit

Rack Pulls
315x8
405x6
495x5
585x 2 (Missed the lock out on the 3rd rep)
Rack Pull 585lbs (http://www.youtube.com/watch?v=vIrSXgHS4i0#ws)

Attempted 635 off the rack, but grip was failing.
VID 20131209 203630 030 (http://www.youtube.com/watch?v=ZnYANkXTUzQ#ws)

Super Wide Sumo Squats
Bar x 10
135x10
185x10
225x8
275x8

Bent Over Rows
135x10
185x10
225x10
225x10
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on December 10, 2013, 01:13:19 PM
Shouldn't the bar be below your knee for rack pulls?

I dunno...I never do them.

Real men pull from the floor.   ;D :D :)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 10, 2013, 01:27:43 PM
Rack Pulls can be done pretty much from any height. I'm concentrating on the lock out, as that's where I usually fail.  For the most part, I don't hardly do them.  It's too much setup time for too little reps, and it's a pain to take all the plates off.  Last night, though, I just had the urge to go heavy.

I do have to say, I should have shot the 8" Deficit pull.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 12, 2013, 08:49:56 AM
Bench Night

Barbell Bench
bar x 25
95 x 21
135x 15
185x8
225x4
275x8 w/Rogue Green Bands (reverse)

Barbell Bench w/Maddog
275x6
315x3
315x2
225x15

Dumbell Press w/chains
38lbs of chain in each hand
20x12
40x10
50x8

Dumbbell press w/chains (http://www.youtube.com/watch?v=rfIKkOr4ndg#ws)

Tricep Extensionsw/ Chains
38lbs of chain in each hand
15 reps
12 reps
10 reps

Tricep extensions w/chains (http://www.youtube.com/watch?v=ukMnRAI0rKg#ws)

Tonight is Squat Night.

Gym Owner wanted to go home early. Missed the last 1/2 HR of my workout.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on December 12, 2013, 09:47:26 AM
Do you feel like that Maddog is helping your regular bench?

Numbers look good with it, but are the climbing without it?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 12, 2013, 10:32:04 AM
I have no doubt it is helping it out.  I am hitting similar numbers now, that I was hitting while gassed up.  I've been clean since August, and my total hasn't dropped.

I won't hit a Max lift until the Meet in January, at which point I'll know the true effects of my training.

The other thing to consider, is that my should feels so much better when I do hit the heavy weights. Even without the Slingshot.  It has certainly helped in that regard.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on December 12, 2013, 10:34:31 AM


The other thing to consider, is that my should feels so much better when I do hit the heavy weights. Even without the Slingshot.  It has certainly helped in that regard.

That's good news man.
Title: Re: Road to Recovery, and 1600lbs.
Post by: piperdown on December 12, 2013, 10:35:49 AM
Solid lifting!

Been thinking about asking the committee that oversees our work gym about getting some chains.
Do they really help all that much?
Just asking because I've never used them. I would think they would but without direct knowledge.....
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 12, 2013, 11:20:25 AM
The chains are great.  It takes a bit to sort them out properly, when you're getting ready for the exercise, but they can be a definite advantage.  Draw back is, that if you're in a big gym, everyone wants to use them and you'll always be looking around for them.

I use them on multiple exercises that have a long ROM. Something like Shrugs, they're useless. But Squats, and Deads, are perfect. One of the guys at my gym, uses them on Incline Bench.

Look into Bands as well.  Those can be rigged in many different ways than Chains, and they're a bit more "Civilized".

http://www.roguefitness.com/rogue-monster-bands.php (http://www.roguefitness.com/rogue-monster-bands.php)

I use them on Glute Extensions, Tricep pressdowns, overhead presses, squats, Deads, Bench press, and often in multiple ways on the exercises.
Title: Re: Road to Recovery, and 1600lbs.
Post by: piperdown on December 12, 2013, 12:48:55 PM
The chains are great.  It takes a bit to sort them out properly, when you're getting ready for the exercise, but they can be a definite advantage.  Draw back is, that if you're in a big gym, everyone wants to use them and you'll always be looking around for them.

I use them on multiple exercises that have a long ROM. Something like Shrugs, they're useless. But Squats, and Deads, are perfect. One of the guys at my gym, uses them on Incline Bench.

Look into Bands as well.  Those can be rigged in many different ways than Chains, and they're a bit more "Civilized".

[url]http://www.roguefitness.com/rogue-monster-bands.php[/url] ([url]http://www.roguefitness.com/rogue-monster-bands.php[/url])

I use them on Glute Extensions, Tricep pressdowns, overhead presses, squats, Deads, Bench press, and often in multiple ways on the exercises.


Thanks!
My gym is at work and there are very few individuals that use the weightroom.
Or, I could just store them in an extra locker.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 17, 2013, 09:06:46 AM
Having a bit of motivation trouble when it comes to Deadlift night.

I get there, and am pumped, ready to lift.  An hour later, I realize that I've barely done anything.

135x10
225x8
315x5
405x3
495x3 w/ Green Rogue bands
585x1 w/ Black rogue bands
635x1 w/ Black rogue Bands
655, missed w/ Black Rogue Bands.

635lb Deadlift, w/bands (http://www.youtube.com/watch?v=U-d-dzlrRWc#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: Bando on December 17, 2013, 09:32:20 AM
Did you get 600 with no bands yet? As I recall that's what you were working towards last
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on December 17, 2013, 09:40:18 AM
Fuck.

You just ruined my day.  SRS.

Nice work, brother.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 17, 2013, 09:46:22 AM
I haven't hit 600 from the floor.  I've pulled 6 plates to above my knees, but couldn't lock it (6plates = 585).

I've pulled 6 plates and locked it from a 12" block.

My Goal is 610lbs.  As the current RPS record for my division is 605.  At the Meet in January, I'm hoping to match my previous PR's (505/305/590 = 1400), possibly break the Bench PR.

March is when I will be going for 1450+

Then it's solid training/diet until August when I head up to Rochester.  Which will be a Check point Meet to see how the training is going.  Then all out for October in Everett, MA.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 17, 2013, 09:48:28 AM
Fuck.

You just ruined my day.  SRS.

Nice work, brother.
The Bands help. You should get some.  Off the Floor, it's about 565, at Lock out the bands aren't adding anything.

I start back on the AAS this week. Been off them since August... 
Title: Re: Road to Recovery, and 1600lbs.
Post by: jediokie on December 17, 2013, 11:47:01 AM
That's beastly. I'm with Flex though I don't want to deadlift the same night as you anymore.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on December 17, 2013, 08:14:23 PM
Holy crap - that's strong!

What do the bands do?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 18, 2013, 09:20:05 AM
The bands reduce the load off the floor, and as the weight comes up, the bands offer less pull, so at Lockout, I'm holding the entire weight.  565lbs at the floor, 635 at Lockout.  In almost all of my deadlifts, I fail at the lock out.   Using this method, I can go heavier at the top of the motion, which strengthens my lockout movement.

You can use bands in mutiple different ways.
Here's a Vid from a while back. You can drape the bands over the bar to create a similar effect.
225lb x 5 w/ 2 bands (http://www.youtube.com/watch?v=5lye29Up91k#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on December 18, 2013, 08:52:17 PM
Oh neat. Too bad most gyms here don't have anything like them.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 19, 2013, 09:32:29 AM
I have a few in my bag that I take with me.  The gym I go to has bands up to the Massive Rogue "Super" bands.

Bench Night
Barbell Bench, warm-up
bar x 25
135 x 15

Dbell Press Pause w/ chains
6 sets, 10 reps.
50lb dbell, w/ 25lbs of chains in each hand
pause & Squeeze for 3 seconds at the top of each rep.

Barbell Bench
4 sets, 185lbs 6 reps each

Barbell Bench, burnout w/ Maddog
1 set, 225lbs, 18reps

Tricep Pressdowns, w/ Black Rogue Bands
25 reps
15 reps
12 reps

On a small side note, I'm having some motivation issues. I get to the gym, and just can't seem to get my head into the game.  I think I need to take either hit it hard, or take a week off.

Tonight is Squat night.  Hopefully, 500lbs will help sort that out.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 20, 2013, 08:32:06 AM
Squat Night
Squats
bar x25
135x15
225x8

Squats w/ Wraps
315x6
405x5
495x1

Squats w/ Wraps & Black Rogue Bands
585x1

Sumo Safety Bar Squats
135 x 8 x 3

Smoked....

585lbs w/ Bands
585lbs - Black Rogue Bands (http://www.youtube.com/watch?v=xYDcHY5CRTM#ws)

495lbs x 1
Squat 495x1 (http://www.youtube.com/watch?v=_wG1bErvloI#ws)

Depth Issues all around

This morning, I am smoked.  Everything muscle group is feeling it.  Even my Forearms and Abs.

This was the last heavy week for me leading up to the New Jersey Meet. Next week begins 5 rep sets, and working down to 3 rep sets then a week off, and then NJ State Meet.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on December 20, 2013, 08:56:05 AM
The 585 was shallow but who cares; that was awesome.

I gotta step up my game after Christmas.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on December 20, 2013, 09:36:37 PM
Awesome squats!!!
When is your meet?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 21, 2013, 07:30:44 AM
Thanks Flex. It's just a wee bit of conquering my fear. Dreaming of a 600 raw squat. :)

Lola, my next Meet is January 25th, 2014, in Newark, NJ.

Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 23, 2013, 09:46:30 AM
Sunday = Gun Day

Cardio
10 minutes on treadmill.

Close Grip bench
bar x25
95x20
135x15
185x10
225x6

Close Grip w/ Maddog
275x6
315x3
225x15

Dumbell Nose Breakers
20x15
30x10
40x7
45x5

Tricep Pressdowns
50x15
80x10
90x6

Incline Dumbell Burl
25x12
35x8
40x6
45x4

Preacher Curl
40x18
70x10
90x6

Standing Barbell Curl
50x15
70x12

And done.

Tonight, we Deadlift.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on December 23, 2013, 11:44:18 AM
Great gun day :D
Ah, Newark is so far....
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 23, 2013, 11:58:39 AM
Newark is 4 1/2 hour drive for me.  Good thing is, 4 of us are going so plenty of company.  Bad thing is, it's a VW Jetta with 4 powerlifters.  Between, food and gear, it'll be packed full.  And we're all sharing one room at the hotel.

Nothing like bonding over the Iron.

Keep August in mind. The plan for Sanctuarians, is to do the August RPS Meet in Rochester NY.  Flex, Bando, itsagoodday, myself, Bodyhard, And possibly, Lisa, ilovethe80's, Norwichgrad, and JTBNY are competing.

And yes, it was a very Good Gun Day.  My arms are clearly indicating it.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on December 23, 2013, 12:18:58 PM
Haha, it'll be like the clown car trick :P

Rochester I can do!! (Newark at 7.5 hrs from here - double that if the weather sucks)
Title: Re: Road to Recovery, and 1600lbs.
Post by: Bando on December 23, 2013, 08:13:16 PM

Keep August in mind. The plan for Sanctuarians, is to do the August RPS Meet in Rochester NY.  Flex, Bando, itsagoodday, myself, Bodyhard, And possibly, Lisa, ilovethe80's, Norwichgrad, and JTBNY are competing.

The very earth will tremble.  8)
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on December 23, 2013, 08:20:30 PM


Keep August in mind. The plan for Sanctuarians, is to do the August RPS Meet in Rochester NY.  Flex, Bando, itsagoodday, myself, Bodyhard, And possibly, Lisa, ilovethe80's, Norwichgrad, and JTBNY are competing.




Lisa and I will be there; not sure if Lisa will compete or not.

But you know for sure I will.  And it looks like I am going to need to step up my game considerably to beat you in 2014.

Fucker.  >:(


 ;D
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 23, 2013, 11:00:52 PM
Deadlift night.

Deadlift superset w/ Sumo Box Squats
D: 135x10
S: 95x10
D: 225x10
S: 135x10
D: 315x6
S: 185x10
D: 405x3
S: 225x10
D: 455x5
S: 225x10

Bent-over rows
95x15
135x10
135x10
185x8
185x8

Sled Drag
340lbs x 15'
Tore open my finger on the rope, ended the night there.

The gym closes early today, closed tomorrow, and my family is in town on Thursday. Friday is date night, Saturday is work, Sunday is the next time I'm back in the gym.  Holidays are cramping my gym time.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on December 23, 2013, 11:14:31 PM
Deadlift night.

455x5

Vid & Write up tomorrow.

In for vid.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 24, 2013, 08:35:18 AM
Dead lift 455x5 (http://www.youtube.com/watch?v=DzOpmRMG6L0#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: halfway on December 24, 2013, 05:11:31 PM
How did you back feel sseting those two exercises? Sounds brutal.
 Nice pulling!
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on December 24, 2013, 06:50:29 PM
Holey strong & supersetted w/ box squats??? (http://forum.purseblog.com/images/smilies2/faint.gif)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 26, 2013, 10:06:24 AM
Holey strong & supersetted w/ box squats??? ([url]http://forum.purseblog.com/images/smilies2/faint.gif[/url])
Yep, added that in to speed up the night.  Kinda nice having 4 squat stations and a designated Dead platform, in the same gym.

How did you back feel sseting those two exercises? Sounds brutal.
 Nice pulling!
Back was sore, but as it should be.  Hammy's and Glutes were Smoked. Seriously, painful to sit down.

Was a great lifting night.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 27, 2013, 09:04:29 AM
Bench Night

Barbell Bench
95x15
135x15
185x10
225x6
245x5
245x5
245x5
245x5

Barbell Bench w/ Maddog
315x5
315x5
315x5

Overhead Press superset w/dumbbell nose breakers
OHP: 95x10
DNB: 35x15
OHP: 95x10
DNB: 45x10
OHP: 95x10
DNB: 55x7
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 30, 2013, 09:36:03 AM
Arms
(yesterday)

Seated Dumbell Curls
20x20
30x15
40x8
45x5

Cable Curls
50x25
70x20
80x15
90x10

Preacher Curl
70x10
80x7
90x4

Close Grip Bench
95x20
135x15
185x10
225x4

Close Grip Bench w/Maddog
275x7
225x15

Deadlift night tonight. 
26 days to my Meet.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on December 31, 2013, 09:00:08 AM
Deadlift Night

I've switched to using 55lb plates, as it's easier to load and I can fit more on the bar.  In addition, it takes less sets to get to working weight.
Deads
155x10
265x8
375x5
485x2 (grip was slipping due to bigger diameter bar).

http://youtu.be/dbkrxvgZhcc (http://youtu.be/dbkrxvgZhcc)

595 Fail.

http://youtu.be/r7qw-f3jIJE (http://youtu.be/r7qw-f3jIJE)

Shrugs
w/ Trap bar (80lbs)
190x10
300x8
410x6

http://youtu.be/mCutOJWwI5Q (http://youtu.be/mCutOJWwI5Q)

Bentover Rows
155x10
155x10
155x8

Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on December 31, 2013, 01:57:44 PM
That 595 was moving pretty good....at first... :o
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 03, 2014, 09:43:14 AM
The next two days I was brutally sore. Between those attempts and the shrugs, my body was beaten.

Last night, was....Bench Night

Barbell Bench
bar x 25
135x15
185x10
225x6
275x1
295x1

Barbell Bench w/Maddog
315x4
365x1
365lb bench, w/Maddog slingshot (http://www.youtube.com/watch?v=nAD5PZ1f6_w#ws)

Barbell Bench w/76lb Chains
185x6 (261lbs)
205x4 (281lbs)
205lb Bench w/ chains (http://www.youtube.com/watch?v=_-QIIFQpTBk#ws)

dumbell Side Laterals (shoulders)
20x10
30x8

Kettle Bell Side Laterals
18x10
26x10
35x6

Dumbell Prone Laterals
20x10
20x10
20x10
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on January 03, 2014, 09:59:11 AM
Gawd Dayum I am mad jelly of your gym.

Nice bench work.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 03, 2014, 05:33:13 PM
It is a great place to lift. Plus I get to crank my own music.

Helps when you do things like this.

Squat 405x6, superset with sumo box squats at 265lbs.
Squat Superset (http://www.youtube.com/watch?v=RWk9Erjj0jU#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on January 03, 2014, 07:31:31 PM
That's awesome.  Your knees must have been screaming by the time you got those wraps off.

Also you need to get a bit lower.   :P
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 04, 2014, 07:21:55 AM
My knees were begging for mercy, my heart was pounding, my fingers were numb from the wraps. But it was a good set.

I'm having some serious hip mobility issues. In the mirror, it looked and felt low enough. The video never lies. I have 3 weeks from today, so now, I have to work depth to loosen my hips up.
Not enough stretching in my workouts.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on January 04, 2014, 01:14:01 PM
Why do you wraps your wrists for squats?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 04, 2014, 02:22:27 PM
Because I have itty-bitty girly wrists, and itty-bitty shoulders. Squatting low bar, my wrists have to support the weight. Wraps reinforce and help with keeping the bar in place.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on January 04, 2014, 05:21:04 PM
LOL. OK.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on January 04, 2014, 08:15:29 PM
Wow awesome.
Hey nutttin' wrong with girl wrists.... (hmm... I might need to wrap mine though on chest day  :o)
3 weeks till another trophy!!!
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 06, 2014, 11:00:52 AM
Friday Mid Morning Squats
January 3rd.

Squats & wide stance Box Squats (Superset)
S: bar x 15
B: 95x10

S: 135x10
B: 155x10

S: 225x8
B: 155x10

S: 315x6
B: 265x8

S: 405x6
B: 265x8

Sled Ride
50'x2 325lbs
50'x2 380lbs
50'x2 435lbs

Squat Superset (http://www.youtube.com/watch?v=RWk9Erjj0jU#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 06, 2014, 11:23:31 AM
Arm Day
January 5th

Cardio - 12 minutes on treadmill.

Close grip Bench Press
bar x25
95x15
135x12
185x10
205x7
225x5

Close Grip w/ Maddog
275x6

Overhead Cable Press
50x20
70x15
80x10
90x6
100x4

Cable Press down
40x20
60x15
80x10
100x6

Inclined Bicep curl
20x20
30x12
40x4

My shoulder pain kicked in, and I had to quit at this point.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 07, 2014, 10:34:39 AM
Deadlift Night
I'm having serious motivation issues right now. Haven't been happy with my training regiment.  Need to sort that out soon.

Deadlift
95x10
155x10
2655x8
375x5
495x3
555x1
Deadlift 555lbs (http://www.youtube.com/watch?v=0hoeI-adcKc#ws)

3x445x1 w/ 60lbs of chains.
505lb Deadlift w/ Chains (http://www.youtube.com/watch?v=XyK2AqY9eVM#)

Shrugs w/ trap bar (80lbs)
190x10
300x10

Bent over rows
155x10
155x10
155x10

Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on January 07, 2014, 04:11:53 PM
Sorry you are having motivation issues. I'm sure an extra loud cheering section at your meet will help :D

Such a cool looking gym you have there.
Title: Re: Road to Recovery, and 1600lbs.
Post by: HardNHeavy2011 on January 08, 2014, 12:36:06 PM
Damn, how can you not have motivation working out in that gym?  I get so tired of looking at my concrete walls and rusty weights in the cold ass basement.  I know what you mean though.   :)

What kind of training issues are you having?  Are you having problems coming up with a program or sticking to one?  I'm kind of floating along right now using no particular program.  I need to get back on something structured.   :-\
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 08, 2014, 01:05:21 PM
Here's the gym. Sorry for the shaking, was in the middle of squat day.
Synergy Functional Fitness (http://www.youtube.com/watch?v=uVY-ICHNYAI#ws)

Sorry you are having motivation issues. I'm sure an extra loud cheering section at your meet will help :D

Such a cool looking gym you have there.
A loud cheering section is always appreciated. I expect you to be yelling quite loud in August.
The NJ Meet, I'm making the trip with 3 other people, so I should have a good section.

My motivation issues are probably related to life outside the gym. I get to the gym, ready to blast it, and within 1/2 hour, I've struggling.  I train at 8pm, which is difficult. I still don't know how iLovethe80's trains at 10pm at night. As sprign comes around, that'll change, hopefully.

Damn, how can you not have motivation working out in that gym?  I get so tired of looking at my concrete walls and rusty weights in the cold ass basement.  I know what you mean though.   :)

What kind of training issues are you having?  Are you having problems coming up with a program or sticking to one?  I'm kind of floating along right now using no particular program.  I need to get back on something structured.   :-\
I have a good program, but I tend to wander off schedule.  The other demotivating issue, is just unloading the damn bar. 6 plate squat is awesome, unloading 12 - 45lb plates sucks by yourself.  Just trying to find a good training partner would help considerably.

Anyone interested in moving to South Eastern Massachusetts to train with me?

Good news is, I'm training with a Father/Son team tonight, and tomorrow night, a BB'er who's stepping into the Powerlifting world.  Should be a very motivating few nights.
Title: Re: Road to Recovery, and 1600lbs.
Post by: HardNHeavy2011 on January 08, 2014, 02:26:37 PM
Quote
I have a good program, but I tend to wander off schedule.  The other demotivating issue, is just unloading the damn bar. 6 plate squat is awesome, unloading 12 - 45lb plates sucks by yourself.  Just trying to find a good training partner would help considerably.

Anyone interested in moving to South Eastern Massachusetts to train with me?

Good news is, I'm training with a Father/Son team tonight, and tomorrow night, a BB'er who's stepping into the Powerlifting world.  Should be a very motivating few nights.

Damn, that gym is badass!!  I saw that row of GHR's!!  I have to say that I could certainly get used to training there.  lol 

Lately, I've been making my own programs and I'll be damned if I don't wander off of those too.  lol  I definitely understand the unloading plate deal.  haha  I have enough 45's around to just leave certain bars loaded heavy like the squat and DL and I use my leg press to hold some of them too.  I know you can't do that in a commercial gym though.  lol 

Hmmmm, a bodybuilder making the switch to powerlifting huh?  I did that back in 2009 and haven't looked back.  Although, I looked one hell of a lot better then.   ::)
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on January 08, 2014, 04:23:29 PM
That's such a cool gym!!!

Well I've never done a 6 plate squat (HAHA, yeah right, lol) But I have done an 8 plate leg press, so yeah I hear ya. Unloading & finding homes for 16 plates at the end of your heavy leg day...
Title: Re: Road to Recovery, and 1600lbs.
Post by: halfway on January 08, 2014, 06:33:47 PM
that gym looks great, hardcore without being grimey.

great vids, will be following this one.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 09, 2014, 08:53:41 AM
Damn, that gym is badass!!  I saw that row of GHR's!!  I have to say that I could certainly get used to training there.  lol 

Lately, I've been making my own programs and I'll be damned if I don't wander off of those too.  lol  I definitely understand the unloading plate deal.  haha  I have enough 45's around to just leave certain bars loaded heavy like the squat and DL and I use my leg press to hold some of them too.  I know you can't do that in a commercial gym though.  lol 

Hmmmm, a bodybuilder making the switch to powerlifting huh?  I did that back in 2009 and haven't looked back.  Although, I looked one hell of a lot better then.   ::)
The Gym is very sweet.  It's new, but picking up steam quickly. It's where I'm doing my PL Meet next August.

That's such a cool gym!!!

Well I've never done a 6 plate squat (HAHA, yeah right, lol) But I have done an 8 plate leg press, so yeah I hear ya. Unloading & finding homes for 16 plates at the end of your heavy leg day...
It's my cardio.  Still sucks carrying plates around, after you're smoked from a heavy set.
that gym looks great, hardcore without being grimey.

great vids, will be following this one.
Thanks!
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 09, 2014, 09:08:43 AM
Bench Night

Barbell Bench
bar x15
135x8
185x6
225x3
275x2
275x5 to 4brd
315x3 to 4brd
315x3 to 4brd

315lb 4brd press x3 (http://www.youtube.com/watch?v=0_hxJZZTZpU#ws)

Seated OHP
65x10
95x10
135x8
155x4
155x8 w/ Green Rogue Bands

Dumbell Nose Breakers
35x10
50x10
60x10

Sled pull w/ 100lb Rogue Sled
50'x2x240lbs
50'x2x300lbs
50'x2x405lbs

Motivation was cranked up, due to having two training partners with me.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on January 09, 2014, 09:28:42 AM
Myron board presses.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 09, 2014, 10:09:16 AM
Thanks, I'm slowly creeping closer to a nice Bench number. 

Next week, it'll be 315x2 off a 2 board.

Then a week off before the Meet.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on January 09, 2014, 10:25:48 AM
What's the wooden thingie for?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 09, 2014, 10:47:17 AM
If you look around my feet in the video, you can see the other boards.  They are of varying thickness. It limits the depth of the movement, allowing me to overload the muscle groups through a shortened range of motion.  I always have trouble with my lockouts when benching, and this is one of the different ways I've been utilizing to sort that issue.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 10, 2014, 09:47:24 AM
Squat Night

Squats
95x10
135x8
225x8
315x6
405x3

Squat 405lbs (http://www.youtube.com/watch?v=gdmKEphwtNs#ws)

Front Squats
95x10
95x10
95x10

Leg press w/ black bands
3 sets 15 reps

Sled Push
340lbs, 50' x2
400lbs, 50' x2
460lbs, 50' x2
Title: Re: Road to Recovery, and 1600lbs.
Post by: HardNHeavy2011 on January 10, 2014, 10:46:37 AM
Good workout, short and sweet.  Squatting looks strong too.  How do you like those Inzer Grippers? 
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 10, 2014, 11:08:32 AM
It was short, but I had a training partner with me last night.  A young kid that is a competitive bodybuilder, and wants to try powerlifting.  His previous PR was 365x1. Wrapped his knees for him, and he easily hit that.  I set him up with bands, and he hit 405x2, then a 455x1.  Made for a great squat night.

The grippers are fantastic.  I can really crank them tight.  One thing I've noticed, especially since sorting out a a herring bone wrapping pattern, they tighen up as you do more reps. They can be incredibly painful when coming off.  I have the 2.5 m wraps, which are plenty long enough.  I used a buddies 3m ones before I bought mine, and it was simply too long.  When these wear out in a year or so, I'm going to try Krait or Metal Mystical from EFS.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on January 10, 2014, 05:11:15 PM
Good work! Nice to have a training parner now & again!
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 13, 2014, 09:08:21 AM
Sunday = Gunday

Close grip Bench press
95x15
135x10
185x8
225x6
245x5
255x3

I called it right then, as I was mentally shot.  Just couldn't pull my business together to get in a good lift.

Got bad news later that day, in that my paperwork got screwed up for the NJ Meet, and I won't be competing. Long story, without much excitement.  I'm still going, in the event someone drops out before the Meet, I will compete. As of now, it's time to reset and aim for the March RPS Meet.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on January 13, 2014, 04:33:58 PM
oh no! That sucks about the meet  >:( Do they only have a certain # of spots? Odd that you can't still enter...
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 13, 2014, 04:38:28 PM
They are limited on how many lifters they can accommodate.  As it stands, the Saturday Morning session is at it's limit, and they bumped the Men's 181's to the afternoon/evening session. 242 and Up are already on Sunday.  They're looking at over 100 lifters. 

Revolution Powerlifting Syndicate is becoming one of the top Federations in Powerlifting, and every Meet has been filling up fast.  My Meet in August, 8 months from now, already has three people signed up for it. another 15 that are verbally committed. So I'm hoping that I will hit my limit of 55 lifters, early.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 13, 2014, 09:58:29 PM
555lb Deadlift.
Vid and write-up tomorrow.

Deadlift Night

Deadlift, superset w/ Pendlay Rows
D: 155x10
P: 135x10
D: 265x10
P: 185x10
D: 375x6
P: 185x8
D: 485x3
P: 185x7
D: 555x1

555lb Deadlift (http://www.youtube.com/watch?v=WafZ7Nuu9Q8#ws)

Pendlay Rows. (http://www.youtube.com/watch?v=vZMYduezA14#ws)

Shrugs
170x10
260x10
350x8

Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on January 13, 2014, 10:08:57 PM
555lb Deadlift.
Vid and write-up tomorrow.

Sweet!!
Title: Re: Road to Recovery, and 1600lbs.
Post by: HardNHeavy2011 on January 13, 2014, 11:00:05 PM
555lb Deadlift.
Vid and write-up tomorrow.

Nice!!  Looking forward to seeing it!  8)
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on January 14, 2014, 09:25:51 AM
That sucks about the meet, but you're already doing quite a bit this year.

Maybe there will be a cancellation...
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 14, 2014, 10:22:44 AM
I had planned on 4 Meets this year. January, in NJ; March in RI; August in NY; August in Everret MA.  This will drop me to three, and give me more time to train.

I'm still going to the Meet in the event that someone does drop out.  I'm also there to assist my buddy, as well as RPS as needed.

And it'll help center my motivation.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 16, 2014, 08:47:56 AM
Bench Night

Barbell Bench
bar x25
135x15
185x15
225x10 (PR)
275x3
295x1
295 Bench Press (http://www.youtube.com/watch?v=gSBvAn8vVJQ#ws)

Barbell Bench w/ Slingshot
315x5
315x4
315x6
365x2
225x21

365lb Bench press w/ Maddog (http://www.youtube.com/watch?v=NqcG9YHGaVA#ws)

Kettle Bell OHP
38lbs bells x10
38lbs bells x10
38lbs bells x10
38lbs bells x10

Title: Re: Road to Recovery, and 1600lbs.
Post by: piperdown on January 16, 2014, 12:09:53 PM
Been reading but never posted here DA.
Videos have helped a lot and I appreciate them.

Here's to you meeting and exceeding your goals for '14!
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on January 16, 2014, 01:42:07 PM
You made that look easy!
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 17, 2014, 09:54:31 AM
Been reading but never posted here DA.
Videos have helped a lot and I appreciate them.

Here's to you meeting and exceeding your goals for '14!
I try to shoot at least one video in each session.  In the next few weeks, you'll see different videos other than just squat/bench/dead.


You made that look easy!
Thanks.  It wasn't.  :)
I skipped the pause, next time around, I won't.


Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 17, 2014, 10:15:39 AM
Moved Gun Day to Thursday, as I'm squatting on Sunday.

Barbell curl
65x20
75x15
85x10
95x10
105x7

inclined dumbell curl
20x20
35x15
40x10
45x6

Concentration Curl
35x10
40x8
45x3

Close Grip bench, 3brd
135x20
185x20
225x10
275x1

Kettle Bell Nose Breakers
26x10
35x10
44x6
53x2

kettlbell nosebreakers (http://www.youtube.com/watch?v=KL_2sZbaIRU#)

Cable Overhead extension
50x20
70x10
80x6
90x5
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 20, 2014, 09:20:40 AM
Squat Day

Squat
bar x10
135x10
225x8
315x6
405x3
455x1

Paused Squats
315x5
315x5

Leg Extensions
120x20
150x15
240x10
240x12

Leg Press
180x10
180x10
180x10
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 20, 2014, 09:33:21 PM
Bench night.

Barbell Bench
Bar x20
135x15
185x15
225x9
275x3

Barbell Bench w/ Maddog
275x6
315x6
365x1
385x1
405x1 (light touch by spotter at sticking point)

385lb Bench Press w/ Maddog (http://www.youtube.com/watch?v=zn50AaBEmQY#ws)

Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on January 20, 2014, 09:51:36 PM
Bench night.

405lbs w/Maddog

Vid  in the morning.


Fuark.... :o
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on January 20, 2014, 09:53:21 PM
Bench night.

405lbs w/Maddog

Vid  in the morning.


Fuark.... :o

Ditto!  :o
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 20, 2014, 10:00:44 PM
405 Bench w/Maddog (http://www.youtube.com/watch?v=aqHW4ll0X4Y#ws)

Vid  uploaded.

Not completely clean, but 385 is. That Vid  tomorrow.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on January 20, 2014, 10:06:15 PM
You're an animal.

See you in August.   ;)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 21, 2014, 09:08:39 AM
Do you know what 400lbs feels like sitting on your chest? 400 fucking pounds.

All joking aside, I had a short bench session, and my traps, shoulders, chest, tri's and chest cavity all feel beaten.

I now know what a 405lb bench feels like.

Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 27, 2014, 10:35:02 AM
I've been off from the gym, due to work, life, and Meets.  Trip to NJ, lack of sleep and all that good stuff.

On a good note, I've got 4 different people that have come to me asking if they can lift with me and sort out a day to help with their various lifting hiccups.  I'm also headed out to Palmer MA in the next month to Bench with a few 400lb+ raw benchers. Maybe I'll learn a thing or two.

Anyways... Yesterday was Sunday = Gun-day
10 minutes of Treadmill
Close Grip Bench
95x15
135x12
185x10
225x6
275x1

Close Grip Bench w/ Maddog
315x4
315x3
315x3

Close Grip Push Up, w/ 50lb vest
20 reps
18 reps
15 reps

Tricep Band Pressdowns
15 reps
12 reps
10 reps

Tricep Band Pressdown (http://www.youtube.com/watch?v=2as6EjLifJo#ws)

Inclined Dbell Extensions
Inline Bench near vertical.  Overhead extension w/ dumbell
20x20
35x10
50x5
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 28, 2014, 09:28:29 AM
Deadlift night

I recently had a very technical Deadlifter critique my form, and she pointed out about 6 different issues.  One of her points is that there are 2 types of Deadlifters. Animals, and Technicians.  I'm the Animal type, in that I'm just strong and can simply pull big weights.  Knowing that if I can master a better technique, I'll improve my lift considerably.

So, tonight, was deficit, low reps, moderate weight, and concentrate on form.

So, lots of stretching, and pulling from a deficit.

Deadlift - 2" deficit
155x8
265x6
375x3
375x3
375x3
425x2
425x2
425x2
425x1

Vids....
2" Deficit, normal Stance, working on form.
Deadlift 425x2 (http://www.youtube.com/watch?v=36ei2riH8fk#ws)

This was my final Dead of the night, and I pulled my feet in much closer. My feet are about 6" apart.
Again, a 2" defiicit.
Deadlift 425x1 (http://www.youtube.com/watch?v=ffCbeEMao9g#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on January 28, 2014, 12:19:21 PM
I'm also headed out to Palmer MA in the next month to Bench with a few 400lb+ raw benchers. Maybe I'll learn a thing or two.

 :bigthumb:
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 30, 2014, 10:12:14 AM
Bench Night

Barbell Bench Press
95x10
135x8
185x7
225x6
275x2
315x1 w/ Bands
315lb bench press w/ bands (http://www.youtube.com/watch?v=1-KoBcHUAow#ws)

315x1 miss
315x1 almost....
315 bench almost (http://www.youtube.com/watch?v=gulti7uuYKw#ws)

Kettle Bell Press
44lb bells, x 10
44lb bells, x 10
44lb bells, x 10

Kettle Bell Shoulder laterals
Super Set, side and front laterals
35lb bells x10
35lb bells x10
35lb bells x10
35lb bells x10

Tonight, is Squat night.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 31, 2014, 10:31:05 AM
Squat Night

Barbell Squat
95x5
135x5
185x5
225x5
275x5
315x5
365x5
365lb squat - 5 reps (http://www.youtube.com/watch?v=cWp6h6WoE4Q#ws)

405x1
405lb squat (http://www.youtube.com/watch?v=CMiny1xGCgA#ws)

Had a neck muscle that was twsited, as well as physical exhaustion.

I sincerely believe that properly wrapped knees is borderline Masochism.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on January 31, 2014, 10:34:03 AM
I like that band setup on the bench.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on January 31, 2014, 10:46:59 AM
There are multiple different ways to utilize the bands when benching.  This setup works well, as the bands are completely disconnected from the bar when you lift off.  It has a different reaction as you descend, as your really utilizing 4 bands instead of two. It unfortunately plays a slight bit of havoc on your grip because the bar wants to roll on the bands slightly.

There are three other ways I've utilized bands on a bench. Strapping the bands to a 100lb Dumbbell on the floor. The bands slack AS you come down, and tighten as you go up. You use less weight on the bar, but have a harder time locking it out.  I've done reverse bands, with heavier weight, by hanging it from the power rack.  People may bitch about you setting up in the rack to bench, but they get quiet when it's a 4 plate bench.  The other way I've utilized bands, is by looping 25lb plates on the band and letting it free hang from the bar.  It brings in so much more of your supporting and accessory muscles, just to stabilize the bar and control the movement.  It punishes any jerking or bouncing of the exercise, yet rewards smooth and clean lifts.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on January 31, 2014, 10:59:03 AM
There are multiple different ways to utilize the bands when benching.  This setup works well, as the bands are completely disconnected from the bar when you lift off.  It has a different reaction as you descend, as your really utilizing 4 bands instead of two. It unfortunately plays a slight bit of havoc on your grip because the bar wants to roll on the bands slightly.

There are three other ways I've utilized bands on a bench. Strapping the bands to a 100lb Dumbbell on the floor. The bands slack AS you come down, and tighten as you go up. You use less weight on the bar, but have a harder time locking it out.  I've done reverse bands, with heavier weight, by hanging it from the power rack.  People may bitch about you setting up in the rack to bench, but they get quiet when it's a 4 plate bench.  The other way I've utilized bands, is by looping 25lb plates on the band and letting it free hang from the bar.  It brings in so much more of your supporting and accessory muscles, just to stabilize the bar and control the movement.  It punishes any jerking or bouncing of the exercise, yet rewards smooth and clean lifts.

Great tips; thanks.  I'm not able to set up the way you did in that vid because of equipment, but I am going to try some reverse band benching in the power rack.

I won't even care if it bothers anyone because we have 3 racks and they're usually empty when I'm there at 5:30am.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on January 31, 2014, 05:29:44 PM
Those bands look super cool - I wish I could try something like that...
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 03, 2014, 10:46:43 AM
Great tips; thanks.  I'm not able to set up the way you did in that vid because of equipment, but I am going to try some reverse band benching in the power rack.

I won't even care if it bothers anyone because we have 3 racks and they're usually empty when I'm there at 5:30am.
I'm doing Deadlifts tonight, and I know that my two biggest hindrances to hitting a 650lb pull, are my starting stance, and my lockout.  To fix my starting stance, I have to use lighter weight, than I need to fix my lockout.  I've sorted out a simple way to hang the bands, to have the best benefit. Vids in the morning.

Yesterday, was Triceps day.

Close grip Bench
barx15
95x10
135x10
185x8
225x6
275x6 w/ blue bands
275x6 w/ blue bands
275x6 w/ blue bands

Kettle Bell Nose breakers
26lb x 10
35lb x8
43lb x6

Pressdowns, Black Rogue Bands
4 sets, 10 reps

Overhead Dumbell Extensions
25x10
35x8
45x4
50x1
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 04, 2014, 09:50:19 AM
Deadlift night

Deadlift w/ Black Rogue bands
135x3
225x3
315x3
405x3
495x3
495lb Deadlift, black bands (http://www.youtube.com/watch?v=UmZO0xbeb6A#ws)

585x1
585lb Deadlift w/ Bands (http://www.youtube.com/watch?v=N2x7Cs1ndPA#ws)

Stiff Leg Deadlift
135x10
185x10
225x10
225x6

GHR
3 reps
3 reps
4 reps

I hate this exercise, but I can barely move without soreness this morning, so it worked very well.

Title: Re: Road to Recovery, and 1600lbs.
Post by: geek23ka on February 04, 2014, 12:12:51 PM
(https://24.media.tumblr.com/abd15496a0a2cab2a8136180d3d22cf8/tumblr_mywng9nLDF1qdlh1io1_400.gif)

in. i bet i learn as much ITT as i do in 80's thread.

what are you trying to change in regards to your starting stance on deads?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 04, 2014, 01:20:01 PM
If you check the video in this post (http://www.iron-sanctuary.com/forums/index.php?topic=1118.msg42805#msg42805) , you can see that my style of pulling is "Animal".  The video shows the weight wavering, and moving away from my body, as well as my feet lifting and moving.  My hips rise too fast and I'm not balanced.

As each of these issues come up in the first half of the pull, it affects my lockout, and I usually fail when I'm almost there.  With the bands, I can keep my form intact, and concentrate that, yet still get the heavy weight at the lockout.

It's funny you should mention 80's and what you've learned from her.  She's the one who critiqued my video (via facebook) and pointed out my errors.  So, apparently, we've both learned from her.
Title: Re: Road to Recovery, and 1600lbs.
Post by: geek23ka on February 04, 2014, 01:33:37 PM
wow yeah, i see the improvements. your back, feet and keeping it close to the body are all much improved. congrats for the effort and results.

she's so great isn't she? i pretty much worship her and beatha and ham over there.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 06, 2014, 09:08:46 AM
Bench Night

Barbell Bench
95x20
135x17
185x12
225x6
275x4
365x3 w/ Maddog
225x15 w/ Maddog

Overhead Barbell Press (seated0
95x10
135x6

Band Laterals
Rogue Green band
13reps
12reps
11reps
band front laterals (http://www.youtube.com/watch?v=G3qhhMZiL8A#ws)

Band Shrugs
15 reps - Rogue Green Band
15 reps - Rogue Black Band
15 reps - Rogue Purple Band
Band Shrugs (http://www.youtube.com/watch?v=nyYE_pt6eak#ws)

Band Nose Breakers
10 reps - Rogue Green Band
12 reps - Rogue Green Band
10 reps - rogue Black Band
Band Nose breakers (http://www.youtube.com/watch?v=J4Ul6np7CSs#ws)

Ball Toss
Working the Explosion technique on my triceps/shoulders/pecs.  Lay flat on a bench, rest a weighted ball on your chest, then launch it as high as possible, then catch it. 

10lb ball, 25 reps
14lb ball, 20 reps
20lb ball, 13 reps
30lb ball, 12 reps


Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 07, 2014, 10:32:42 AM
Squat Night

Well, that didn't go well.  Apparently, I need to spend a lot more time stretching.  I couldn't get under the bar without significant pain from forcing my shoulders, and chest to stretch out onto the bar.  I hit 135x10, and 225x6, then spent an hour trying to stretch and loosen up.  I even worked some lunges w/50lb dumbbells.

Now, I could have forced myself under the bar, and meatheaded my way through Squat night, but that would increase the chance of hurting myself. 

So, called it a night and went home.  Long hot shower, two bananas (potassium), and a tylenol PM.  I'm still tight this morning, but am looking at a massage tonight, and tomorrow night, plus stretching. So Sunday when Deadlifts are here, I'll be looser and ready.

I have 7 weeks from Sunday until my next Meet. 

Revolution Powerlifting Syndicate, New England Revolution on March 29th/30th in Johnston, RI.

Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 10, 2014, 09:27:14 AM
Sunday was Deadlifts.

Warm up on Treadmill, for 10 minutes. Stretching, and ready.
135x10
135x10
135x10
225x8
275x5
315x5
365x5
405x5
455x3
495x3
555x2

Pendalay Rows
135x10
185x10
225x8

Machine rows
120x10
140x10
180x10
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on February 10, 2014, 10:14:39 AM
Seven weeks, eh...

What's the plan?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 10, 2014, 10:40:47 AM
Currently the plan it to stick to 3-5 reps once past the warm-ups, and concentrate on Form.  My Deadlift form is slowly improving, and that 555 felt pretty light.

I'm still pushing my Bench pretty heavy along with working my Triceps/Shoulders heavily.  With a week of rest, before the Meet, I should not have any problem hitting a 315 or 325 bench.

My most difficult point right now, is flexibility to get depth on my squat, and a strained Hamstring.  The Hamstring holds up fine during lifts, but the next morning, it's sore as hell.

I have a Small Mock Meet, in three weeks, where I'll check my openers.  Hammer it for 3 more weeks, then take that last week off from the gym.  Rest, recover, and sleep.  Then bang it on Game day.

My openers look to be 480/280/570 - 1330
Second attempts will be 510/315/600 - 1425
Thirds will be 525/325/615 - 1465
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on February 10, 2014, 10:54:43 AM
Solid plan.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 10, 2014, 11:02:46 AM
I'm hoping so.  Tonight is Bench night, and I've got a pair of lifters joining me, that are doing the March 29th Meet.

Wednesday, I'm hitting arms/Shoulders, with a guy who's working up to 550lbs on the bench.  He's planning on a equipped 600lb lift at the March Meet.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on February 10, 2014, 03:10:24 PM
Hows the shoulder tightness? Did you get that sorted out?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 11, 2014, 09:45:20 AM
Hows the shoulder tightness? Did you get that sorted out?
Still working on it.  They are slowly loosening up.  Between the heat pad, the stretching, and a few Ibuprofen, they feel better than last week.  I've picked up some epsom salt, and have been trying to find time to soak in a bath.  If I can keep up with these measures, it'll be good for the Meet in 6 weeks.

Last night was Bench Night.
Warm-ups and stretching.

Barbell bench
95x10
135x10
185x10
225x6
275x4
365x1 w/ Green Rogue bands
315x5 w/ Green Rogue bands
225x15 w/ Green Rogue bands

Seated Over Head Press
75x10
95x10
135x4

Sled Pull
340lbs x 100'
400lbs x 100'
400lbs x 100'

Close Grip Bench w/ Maddog
315x8
225x20

Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 12, 2014, 11:13:06 AM
One of the guys I lifted with is a young bodybuilder who runs EPM Fitness.  He shot a video of the lifting highlights on Bench Night.

Upper Body Training Highlights w/Some Buddies (http://www.youtube.com/watch?v=J90WGiD-kf0#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on February 12, 2014, 11:27:03 AM
I love that gym man....never looks busy either.

How does the owner afford to keep it running?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 12, 2014, 12:38:05 PM
I love that gym man....never looks busy either.

How does the owner afford to keep it running?
It really is an excellent set-up.  She keeps it running by opening at 5am, and conducts classes all day until 7:45pm.  Some group classes (15-20 people), some individual training, Self defense seminars, and various other classes all day long.  When I get there at 7:30, the people are clearing out, and it's just me from then till close at 10pm.  Hence why it always looks empty. 

Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 12, 2014, 12:44:02 PM
This is what the usual class looks like.

Front row, 4th from left (next to the firefighter), is the owner.

Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on February 12, 2014, 01:24:54 PM
  When I get there at 7:30, the people are clearing out, and it's just me from then till close at 10pm.  Hence why it always looks empty.

That is awesome.

Mad Jelly.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Senator on February 12, 2014, 03:43:08 PM
That sled pull at the end of the vid looked like fun, can imagine that the shoulders are burning by the end of it, but great looking exercise
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 12, 2014, 04:07:28 PM
That sled pull at the end of the vid looked like fun, can imagine that the shoulders are burning by the end of it, but great looking exercise
That Sled pull, the sled is 100lbs, each of the red plates is 55lbs, and there's a 5lb plate inbetween them.  340lbs.  That was the first round, and for the second we went to 400lbs.

The shoulders not so much.  It really hits the Lats, Biceps, Lungs and your grip.  It looks like it goes quick, but it feels like a lot longer time.

Really fun upper back exercise, though.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 13, 2014, 10:04:23 AM
Last night, I was off to a different gym.  My Buddy Nick is ramping up for the March RPS Meet, and he's going Equipped. Which means he needs someone that A) He can trust with his liftoff/knee wraps, and B) can actually lift off 500+ Lbs.

Having Benched Monday night, I knew I hadn't beaten my Tri's enough, so made an impromptu CGBP night.

Close Grip Bench Press
95x10
135x10
185x10
225x6
275x2

CGBP w/ Maddog.
275x8
315x6

And done.

Tonight, we Squat.
And do shoulders.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Lola on February 13, 2014, 04:50:54 PM
Such a cool gym!! Impressive benching too. Wish my gym would pull out the sleds.
Happy squatting!!
Title: Re: Road to Recovery, and 1600lbs.
Post by: jediokie on February 13, 2014, 07:50:05 PM
I love the sleds. They are such versatile pieces of equipment. I also love gyms that are free flow like yours. The one I go to is as well. Great work man, how close to your 1600 are you?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 14, 2014, 09:12:22 AM
Such a cool gym!! Impressive benching too. Wish my gym would pull out the sleds.
Happy squatting!!
Thanks!
As it turned out, with the weather, I opted to take a night off.   No Squatting.  Will make it up on Sunday.
Yes, shoulders too.

I love the sleds. They are such versatile pieces of equipment. I also love gyms that are free flow like yours. The one I go to is as well. Great work man, how close to your 1600 are you?
I'm actually still a ways off the 1600.  My last Meet, in August, was 1330.  My Best meet (June 2013) was 1400. 

I have a Meet in 6 weeks (March 30th), and feel confident about mid 1400's.  As it stands, my goal for hitting 1600, in the 242's, is before November of 2017, when I turn 45.

My future goal, and I'm on the fence on this, is that I keep the 1600, and work my weight down to the 198's.  My other option is to stay in the 242's and chase a Ton in Equipment.

Title: Re: Road to Recovery, and 1600lbs.
Post by: jediokie on February 14, 2014, 03:09:55 PM
I'm actually still a ways off the 1600.  My last Meet, in August, was 1330.  My Best meet (June 2013) was 1400. 

I have a Meet in 6 weeks (March 30th), and feel confident about mid 1400's.  As it stands, my goal for hitting 1600, in the 242's, is before November of 2017, when I turn 45.

My future goal, and I'm on the fence on this, is that I keep the 1600, and work my weight down to the 198's.  My other option is to stay in the 242's and chase a Ton in Equipment.

Those are pretty good goals and close to my own, except the 242 part.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 18, 2014, 09:43:52 AM
Well, 242, at 6'4", you'd look skinny.

So, Sunday was Squat Day.

Wide stance Box Squats
Working on loosening up my hips and shoulders before heavy Squats.
12" box
5 sets, 95x10

Squats to a 12" box
135x10
225x10
315x10
405x3

Stiff Leg Dead Lifts
95x8
135x8
185x8
225x4

Here's the Vids.
405x3 box squat (http://www.youtube.com/watch?v=vWWtSGLW-kw#ws)

Some people have asked how I wrap my knees.
Knee wrapping (http://www.youtube.com/watch?v=lOQA51KtuSs#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: Bando on February 18, 2014, 06:36:29 PM

405x3 box squat ([url]http://www.youtube.com/watch?v=vWWtSGLW-kw#ws[/url])




those are the most beautiful weights I've ever seen. Would Marry.

You always been a wide grip squatter?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 19, 2014, 01:33:20 PM
Brand new Pretty gym, has pretty weights. Not only do they look good, they are easy to handle and stack nicely on the bar.

I've always lined up with my index finger in the groove, but lately with shoulder issues, I've been unconsciously grabbing wide grip.  Helps with shoulders, but less strength to hold it the bar in place.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 21, 2014, 10:57:21 AM
Last night was Bench Night

Bench Press
Bar x20
135x20
185x12
225x8
275x3
305x2 (3 board)
315x1 (2 board)

Bench Press w/ Maddog
315x8
365x3
225x20

315lb bench (http://www.youtube.com/watch?v=bJjSbnnlVZU#ws)

Close Grip Bench Press
225x6
225x5
135x12

Skull Crushers
65x10
85x8
105x4

Band Extensions
3 sets, 10 reps, Purple Rogue Bands.

Very nice Chest Pump tonight.
(http://www.omandcorp.com/images/DA_MM_02_19_14.jpg)

My training partner tonight was working up to a 500lb Bench off 3 boards, after his problems last week with a 440 off 2 boards.
(http://www.omandcorp.com/images/NS_500_bench.jpg)
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on February 21, 2014, 11:04:08 AM
You're almost starting to look like you actually lift.












 :D
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 21, 2014, 12:03:35 PM
I'd Neg you if it weren't true.

April 1st begins the Cut. 

Might be some Veins on them thar Biceps.
Title: Re: Road to Recovery, and 1600lbs.
Post by: jediokie on February 21, 2014, 02:19:20 PM
Serious benching there sir. Love the slingshot work.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 26, 2014, 10:07:10 AM
Last time I was in the gym, was Last Thursday.  Friday was Date night, Saturday work, and then prep for my Lady's surprise birthday party.  Sunday was the Party. Got 3 hours sleep the night before, prepping food and such.  Monday was her birthday, so it was private DA and Lady dinner and time.

Last night was Deadlift night. 
Had 10% of my motivation. just couldn't get my head in the game. Not good when you're 4 weeks out from a Meet.

Deadlifts
95x10
155x10
265x8
375x5
425x4

Everything felt heavy, and My head said done.

Tonight, is Bench night.  Working on my mental motivation right now, to clear the fog in time for heavy stuff.  Might have to hit the Nose Tork before I even get to the gym.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 27, 2014, 10:21:37 AM
It was a better night last night for motivation. 

Of course, I had a lifting partner, and it was a different gym, with more sight-seeing.

Bench Night
Bench press
135x10
185x10
225x7
275x3

Bench w/ Maddog
315x8
365x2
275x12
225x21

Close Grip Bench
185x10
225x3

CGBP w/ Maddog
225x12
275x7
315x4

Dumbell Nose Breakers
30x12
40x10
45x7

Cable Pressdown
60x15
70x12
85x10
100x4
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on February 27, 2014, 11:28:26 AM
Next time you have 10% motivation, just think of me outlifting you (again) in August.

 :P




Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on February 28, 2014, 01:41:33 PM
Sure, stick that in my eye.  Looks like I'm printing a pic of you with August 9th on it, to hang in my gym over the deadlift station.

Last night was supposed to be Squat Night.  Realized I had left my gym bag in my car, which was in the shop. :(
Cleaned my house instead. :(

Tonight is date night, and tomorrow is a Mock Powerlifting Meet.

A buddy of mine owns a gym and he has a group of people competing in the RPS NE Revolution Meet.  Some of the arem new and he set this up to give them a walk through for a Meet, so they aren't completely new to the experience.

I'll be working up to my Openers.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 01, 2014, 12:39:52 PM
On 3 hrs of sleep, I went 7/9.

Missed my 3rd squat, and passed on my 3rd Dead.

Went 455/295/565 - 1315
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on March 01, 2014, 12:56:05 PM
Not bad.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 02, 2014, 10:50:45 AM
Missed Depth on a 495 by 1/2"
Bench felt smooth and light.
Deads only needed two to get where I wanted to.

Here's a shot of 565.  It went up easy.  Seems all the formwork has it's rewards.

Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on March 02, 2014, 11:18:10 AM
:thumbsup:
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 03, 2014, 09:36:18 AM
So, here's the breakdown from Saturday.

It was a Mock Meet, so there were no weigh-ins.  I was at 251lbs, for the record though.  This was a warm-up for a few of the people that haven't done a Meet, and needed to get a few pointers, as well as shake some of the nerves out.

A few others that joined in to see where they were and what their openers should be.

On Squat, I opened at 435, smooth like silk on a teenage nymphos' bottom.
455, with no trouble.
495, missed depth by 1/2"

Decided my opener will be 485, second attempt will be 515, 3rd attempt at 535.  I'm no Flex, though.

Bench, opened at 255, easy like a Sunday morning porn star.
275, not a worry
295, with no struggle.
Decided my opening bench will be 285.  I'm no Bando, though.

Deadlift.
Opened at 535, picked it up like condoms on a Friday afternoon.
Went for 555, no problem.  Guys loading noted, that it was misloaded, and had an extra 10lbs on one side.  So, it was actually, 565.  That's 25lbs off my PR, so I was happy.  No need to risk injury, so I passed on my 3rd attempt.
Decided my opening Dead will be 555.  Second attempt will be 600. 3rd will be 615. I'm no Induced_drag though.

4 weeks out, dialing in the diet now, to drop a few lbs.  I'll also peak my chems for the day of the Meet, boosting testosterone and smashing down any estrogen.

Aiming for a 1450lb total.  More importantly, aiming to crack 600 on the platform. 




Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on March 03, 2014, 09:50:43 AM
smooth like silk on a teenage nymphos' bottom.
easy like a Sunday morning porn star.
picked it up like condoms on a Friday afternoon.

Strong use of similes.  8)
Title: Re: Road to Recovery, and 1600lbs.
Post by: sakustoms on March 03, 2014, 09:05:58 PM
smooth like silk on a teenage nymphos' bottom.
easy like a Sunday morning porn star.
picked it up like condoms on a Friday afternoon.

Strong use of similes.  8)

Gotta admit, I was entertained. :)

DA sounds like you got everything dialed in for the meet. Good luck, beating Flex..   :whistle: :biggrin:
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 04, 2014, 10:59:33 AM
smooth like silk on a teenage nymphos' bottom.
easy like a Sunday morning porn star.
picked it up like condoms on a Friday afternoon.
Gotta admit, I was entertained. :)

DA sounds like you got everything dialed in for the meet. Good luck, beating Flex..   :whistle: :biggrin:
Everything seems to be coming in nicely.  I am planning my way back down into the 242's so if all goes well, I'll post better numbers and have a tighter waist line.

Last night, was arms.

Monday night Gun Show
Band Skull Crushers
2 sets, 15 reps, Green bands
2 sets, 10 reps, Black bands

Skull crushers
65 x 15
85 x 10
105x 8

Close Grip Bench Press
135x15
185x10
225x6

CGBP w/Maddog
275x10
315x4
365x fail

Overhead Dumbell extension
30x12
40x8
50x4

Rope pressdowns
50x10
70x8
90x4
Title: Re: Road to Recovery, and 1600lbs.
Post by: sakustoms on March 04, 2014, 03:01:37 PM
smooth like silk on a teenage nymphos' bottom.
easy like a Sunday morning porn star.
picked it up like condoms on a Friday afternoon.
Gotta admit, I was entertained. :)

DA sounds like you got everything dialed in for the meet. Good luck, beating Flex..   :whistle: :biggrin:
Everything seems to be coming in nicely.  I am planning my way back down into the 242's so if all goes well, I'll post better numbers and have a tighter waist line.

Last night, was arms.

Monday night Gun Show
Band Skull Crushers
2 sets, 15 reps, Green bands
2 sets, 10 reps, Black bands

Skull crushers
65 x 15
85 x 10
105x 8

Close Grip Bench Press
135x15
185x10
225x6

CGBP w/Maddog
275x10
315x4
365x fail

Overhead Dumbell extension
30x12
40x8
50x4

Rope pressdowns
50x10
70x8
90x4

I would be happy for one or the other but to get both would be awesome. It amazes me the difference the maddog makes. Maybe one day I'll have use for one. :)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 04, 2014, 03:39:49 PM
For $50, it's worth every penny.

I've seen serious growth on my arms, in the 6 months I've been using it.  I've always had trouble putting size on my arms, and with this, my triceps have grown fast.  To the point where my Lady stopped in the middle of a massage to play with my arm. 

With the amount of overloading I can do it really hits my tris, deep and solid.

If you're thinking about using one, you already can take advantage of it.  Adding reps at your Max weight, will force growth.  The other big advantage is all mental.  Your body can become accustomed to the heavier weight, and your grip/tendons/mental capacity all grow.  Now, holding 300+ lbs becomes possible, and you aren't scared of it.  You still respect it, but you don't fear it.

http://www.howmuchyabench.net/ (http://www.howmuchyabench.net/)
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on March 04, 2014, 03:48:41 PM
Good luck, beating Flex..   :whistle: :biggrin:

Oh Snap.   ;D

 8)
Title: Re: Road to Recovery, and 1600lbs.
Post by: sakustoms on March 05, 2014, 07:00:15 AM
For $50, it's worth every penny.

I've seen serious growth on my arms, in the 6 months I've been using it.  I've always had trouble putting size on my arms, and with this, my triceps have grown fast.  To the point where my Lady stopped in the middle of a massage to play with my arm. 

With the amount of overloading I can do it really hits my tris, deep and solid.

If you're thinking about using one, you already can take advantage of it.  Adding reps at your Max weight, will force growth.  The other big advantage is all mental.  Your body can become accustomed to the heavier weight, and your grip/tendons/mental capacity all grow.  Now, holding 300+ lbs becomes possible, and you aren't scared of it.  You still respect it, but you don't fear it.

[url]http://www.howmuchyabench.net/[/url] ([url]http://www.howmuchyabench.net/[/url])


Thanks for the link. I'm gonna look into those. How do I know which one I would buy and what's the real difference?


Good luck, beating Flex..   :whistle: :biggrin:


Oh Snap.   ;D

 8)


Haha I was wondering if you'd catch that. :ninja:
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 05, 2014, 09:08:23 AM
Oh Snap.   ;D

And here we have the sound of Flex's shoulder under duress....

;)
Thanks for the link. I'm gonna look into those. How do I know which one I would buy and what's the real difference?
The Original is the original. For everything you do, this should be the one.

The Reactive, is lighter in strength, and designed to add more reps to your workout. Not necessarily to overload your body.  It allows you to push beyond the rep range you normally can, but won't help much in adding heavy overloads to your bench.

Maddog, is heavy duty.  This one is designed to overload and heavily tax your Bench.  If you are planning to increase your Bench to heavy weights, this is the one.

Full Boar is very similar to the Original, except that the sleeves are tapered, allowing you to pull it higher on your arms.  Thus, engaging it sooner than the others.

Title: Re: Road to Recovery, and 1600lbs.
Post by: sakustoms on March 05, 2014, 11:00:34 AM
Oh Snap.   ;D

And here we have the sound of Flex's shoulder under duress....

;)
Thanks for the link. I'm gonna look into those. How do I know which one I would buy and what's the real difference?
The Original is the original. For everything you do, this should be the one.

The Reactive, is lighter in strength, and designed to add more reps to your workout. Not necessarily to overload your body.  It allows you to push beyond the rep range you normally can, but won't help much in adding heavy overloads to your bench.

Maddog, is heavy duty.  This one is designed to overload and heavily tax your Bench.  If you are planning to increase your Bench to heavy weights, this is the one.

Full Boar is very similar to the Original, except that the sleeves are tapered, allowing you to pull it higher on your arms.  Thus, engaging it sooner than the others.

Thanks for the info. Greatly appreciated.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 05, 2014, 01:24:15 PM
One additional piece of info on the slingshot, and something they don't tell you on the site.

When using Bands, the rack you have the bands attached to, takes the weight off. 
When using a Slingshot, that extra weight that is taken off the bar, is transferred to your chest.

In other words, when I use the slingshot with 365 lbs, it's 365lbs at the lockout. when I lower it to my chest, it's more like 295.  That 70lbs, is being taken up by the slingshot, which is resting across your chest.

I went for a 405 bench a few weeks ago, and my rib cage felt it the next day.
Title: Re: Road to Recovery, and 1600lbs.
Post by: sakustoms on March 05, 2014, 01:37:21 PM
One additional piece of info on the slingshot, and something they don't tell you on the site.

When using Bands, the rack you have the bands attached to, takes the weight off. 
When using a Slingshot, that extra weight that is taken off the bar, is transferred to your chest.

In other words, when I use the slingshot with 365 lbs, it's 365lbs at the lockout. when I lower it to my chest, it's more like 295.  That 70lbs, is being taken up by the slingshot, which is resting across your chest.

I went for a 405 bench a few weeks ago, and my rib cage felt it the next day.

Ok, so you're saying that the slingshot is basically applying constant pressure to your chest/rib cage when the bar is in the down position?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 05, 2014, 02:44:09 PM
Yes, exactly.
Title: Re: Road to Recovery, and 1600lbs.
Post by: sakustoms on March 06, 2014, 01:39:52 PM
Ok, I'll have to think about that. I read in your review of the maddog that you said it was easier to become injured due to the amount you would be lifting over you actual max. I'm not sure if I'm ready for that, especially my shoulders. I have enough issues with them already.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 07, 2014, 09:13:44 AM
Which is why you need to be ever more aware of form.  I've pushed well beyond my max with it, but have been so careful with form.  I have two bad shoulders as well.  Always have a good spotter when you overload, and have the safety catches in place.

OK, back the training log.

Tuesday night was Date Night.
Wednesday, I got leveled by a Cold.
Thursday was suffering from the Cold.
Today, I'm a bit better but will be taking tonight off.
TOmorrow is Work, and if I can get out early enough, I'll Bench.

Sunday will be Squats.

Ugh... Not good when 3 weeks out form a Meet.
Title: Re: Road to Recovery, and 1600lbs.
Post by: sakustoms on March 07, 2014, 01:13:12 PM
Which is why you need to be ever more aware of form.  I've pushed well beyond my max with it, but have been so careful with form.  I have two bad shoulders as well.  Always have a good spotter when you overload, and have the safety catches in place.

OK, back the training log.

Tuesday night was Date Night.
Wednesday, I got leveled by a Cold.
Thursday was suffering from the Cold.
Today, I'm a bit better but will be taking tonight off.
TOmorrow is Work, and if I can get out early enough, I'll Bench.

Sunday will be Squats.

Ugh... Not good when 3 weeks out form a Meet.

thanks again.

Plenty of time to get lots of training in before the meet.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 10, 2014, 10:15:47 AM
Sunday turned into Deadlift Day.

Deadlift from Seated position
155x10
265x8
375x5
375x5
375x5
375x5
375x4

I'm working hard on form, and getting my hips to move in unison with the start of the lift. Previously my Hips have always started first, and then the back comes into play.  Working from the seated position, I have to fire my hips of at the same time as I lift the weight off the floor.

Deadlift 375lb, off bench (http://www.youtube.com/watch?v=8k1TO2VSsms#ws)

Close stance, Box Squats, Safety bar
95x10
135x10
185x10
225x10

Pendalay Rows
95x10
135x10
185x10
225x8
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 11, 2014, 09:38:29 AM
Bench Night

Warmups
overhead dbell extensions, 3 sets 15x15
Nose Crushers - 3 sets 65x15

Bench Press
135x10
185x10
225x7
275x3
275x3
275x3
275x3
275x6

275lb bench press (http://www.youtube.com/watch?v=q3dzBbMZjgM#ws)

Close grip bench press w/ Maddog
275x10
275x10
275x10
275x6

Nose Breakers
105x8
105x7
105x7
105x5

and this morning, I was 248.6lbs.  Creeping back down to the 242's.
Title: Re: Road to Recovery, and 1600lbs.
Post by: sakustoms on March 11, 2014, 12:53:54 PM
Lot of sets for that weight on bench. Nice.  8)

Never saw anyone DL from a bench.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 11, 2014, 01:53:49 PM
Lot of sets for that weight on bench. Nice.  8)
Thanks! It's coming down to the last few weeks before my Meet.  I'll hit sets of triples this week.  Next week is volume. The last week is off, no Gym at all.

Never saw anyone DL from a bench.
It's not a usual technique, and I'm using it only as a cue to initiate movement as a whole. I come off the bench at the same time the weight comes off the floor.
Title: Re: Road to Recovery, and 1600lbs.
Post by: sakustoms on March 12, 2014, 07:00:08 AM
Lot of sets for that weight on bench. Nice.  8)
Thanks! It's coming down to the last few weeks before my Meet.  I'll hit sets of triples this week.  Next week is volume. The last week is off, no Gym at all.

Never saw anyone DL from a bench.
It's not a usual technique, and I'm using it only as a cue to initiate movement as a whole. I come off the bench at the same time the weight comes off the floor.

Wow, didn't realize the meet was so close. Best of luck. I'm sure you'll kill it.

I noticed your movement and the movement of the weights was in sync. It does seem like a good way to get everything working together at the right time.  8)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 13, 2014, 09:21:44 AM
Wow, didn't realize the meet was so close. Best of luck. I'm sure you'll kill it.

I noticed your movement and the movement of the weights was in sync. It does seem like a good way to get everything working together at the right time. 
Thanks. I'm all set for the Meet, I know my openers, and my diet is in check. Body weight is coming down, and chems are dialed in. Picked the last of them up last night.

Last night was Squat Night
Stretching and warm-ups.
SLDL
3x 95x10

Leg Extensions
95x35
170x25
230x12
290x6 

I realized I've become much stronger. I haven't hit the leg extension machine since last October.  I was warming up my legs, and I was using the entire rack.  Yep. Apparently I've got some strength.

Squats
w/ Sleeves
135x10
225x10
315x8

w/ Wraps
405x6
455x3
455x3
455x3

I figured out how to get my wraps even tighter than I usually do.  Last night I managed to get it tight enough to allow another full wrap on my knees.  I start slightly higher, and pull even tighter at the beginning.
Title: Re: Road to Recovery, and 1600lbs.
Post by: sakustoms on March 13, 2014, 10:07:13 AM
Impressive numbers.

Does wrapping the knees tighter affect their motion at all? Does this restrict any motion?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 13, 2014, 10:17:05 AM
Impressive numbers.
Thanks!
Does wrapping the knees tighter affect their motion at all? Does this restrict any motion?
Yes, absolutely.  That's pretty much the reason for it.

I wrap my knees to do 3 things.  First, is pin the tendons all down to my kneecap.  Second, to stabilize the knee, eliminating any side to side movement.  Third, to give me extra rebound out of the hole.
Title: Re: Road to Recovery, and 1600lbs.
Post by: sakustoms on March 13, 2014, 10:36:01 AM
Impressive numbers.
Thanks!
Does wrapping the knees tighter affect their motion at all? Does this restrict any motion?
Yes, absolutely.  That's pretty much the reason for it.

I wrap my knees to do 3 things.  First, is pin the tendons all down to my kneecap.  Second, to stabilize the knee, eliminating any side to side movement.  Third, to give me extra rebound out of the hole.

I've learned something today. I thought it was just for rebound, sort of like the slingshot.
Title: Re: Road to Recovery, and 1600lbs.
Post by: BLK00TJ on March 13, 2014, 06:02:27 PM
Impressive numbers.
Thanks!
Does wrapping the knees tighter affect their motion at all? Does this restrict any motion?
Yes, absolutely.  That's pretty much the reason for it.

I wrap my knees to do 3 things.  First, is pin the tendons all down to my kneecap.  Second, to stabilize the knee, eliminating any side to side movement.  Third, to give me extra rebound out of the hole.

I've learned something today. I thought it was just for rebound, sort of like the slingshot.
They can also help you perfect a really good Frankenstein walk. :D
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 18, 2014, 09:42:45 AM
Well, it's been a hectic crazy week.

Thursday, was Shoulder night, I've forgotten most of what I did. 
Mostly Overhead Presses, with Side Laterals, and Shrugs.

Saturday was Upper Back.
Cable Rows, Pull Downs, Bent Over Rows.

Monday night was Deadlifts.
Crazy Ex-wife went nutty and emailed/txt'd me for about 4 hours last night, ranting about all sorts of stuff.  Normally, I have no problem ignoring it, but she was also txt'ing my Lady and going off on her.  Kinda screwed up my mental clarity.

155x10
265x8
375x8
485x3

Rogue Black Band
595x3

Tonight, is Date night.

Tomorrow night is Bench Night.

12 Days out from the New England Revolution Meet.

Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 19, 2014, 10:58:37 AM
Tonight, is my last Heavy bench night. Working up to a heavy Triple.  Then Overload onto a 3 board.

I have tomorrow night for Squats, Saturday afternoon, I'll hit a Heavy arm day. Sunday will be Shoulders.  Then time off until the Meet on the 30th.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on March 19, 2014, 11:07:58 AM

Crazy Ex-wife went nutty and emailed/txt'd me for about 4 hours last night, ranting about all sorts of stuff.  Normally, I have no problem ignoring it, but she was also txt'ing my Lady and going off on her.  Kinda screwed up my mental clarity.

:wtf:
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 19, 2014, 11:38:20 AM
:wtf:
Yep. WTF, Indeed.  A few things point to it. She was drunk on St. Patty's day, and I suspect she was alone. Therefore, no one to direct her drunken rage at. I also suspect she's bi-polar.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on March 19, 2014, 11:41:23 AM
Well thanks to her we now have a "WTF" emoticon.  I uploaded one specifically to reply to your post. 

Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 19, 2014, 11:43:01 AM
I thank her every day.

Without her, I never would have met my Lady, and be sharing my life with a beautiful, amazing and incredible Woman. :)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 20, 2014, 09:40:08 AM
Bench Night

Warm-ups, band tricep press downs, band presses, overhead press (2x65x10)

Barbell Bench
135x10
185x10
225x6
275x6
315 missed

Barbell Bench w/ Maddog
365 missed
315x8
! Private video (http://www.youtube.com/watch?v=eYJnEmJU7mU#)

Close grip bench press w/ Maddog
275x8
225x15

Skull Crushers
65x10
85x10
5x10

Band Pressdowns
Black Rogue Bands
3x15reps

On a Chem note, I took my last injection yesterday. I started orals yesterday, and will up through the 29th.  I start my PCT on Sunday, and will run that for 4 weeks.  I'll be off until the beginning of June.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 21, 2014, 10:24:49 AM
Squat Night
Leg Extensions/warmups.

130x40
250x20

Squats
135x10
225x10
315x10
405x2

When loading up the 4th plate, I twisted wrong, and felt a tug in my elbow/shoulder.  When getting under the 405, I could feel pressure in my elbow, and decided after 2 reps I wasn't going to push it.

Leg Press
540x10
720x10
815x6

Done.

Tomorrow night, is my last Heavy Arm day, and then a week of light cardio until the Meet.

Saturday 3/29 at 7am is weigh-ins.  Then the gorging begins.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 24, 2014, 10:31:15 AM
Arms

Skull Crushers
15lb bar x 80reps
65x15
85x12
105x8

Close grip Bench Press
135x15
185x13
225x8

CGBP w/Maddog
225x15
275x10
315x6

Shoulder was groaning at this point, and I had to quit.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Bando on March 24, 2014, 08:57:56 PM
I didn't realize you trained arms. I can see the payoff for bench, is there a payoff for training biceps?
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 25, 2014, 12:43:54 PM
Strength in the deadlift, as well as stabilizers in the Squat.

In addition, stronger biceps will help with working your back. Stronger Back = better bench.

Which is also why I'll be adding SuperHeavy, high Box Squats to my Deadlift Day.  While it may not seem to be directly related, it serves a very distinct advantage.  Super Heavy, Shallow Box Squats, are not about working your Quads.  They are about your upper body supporting the weight and thickening your upper back.  Really strong upper back, will result in a much stronger core for locking out a Deadlift.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 27, 2014, 09:57:28 AM
A small update.

Friday, 3/21, I was 256lbs.  I started my Cut on Sunday morning, and with the Water depletion, and sodium/food manipulation, I am 245lbs this morning.  If all goes according to plan, I'll weigh in on Saturday at 7am at 238lbs.  Which means in 7 days, I'll have dropped 18lbs.  I plan on putting that 18 and a few more back on before I lift on Sunday.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 28, 2014, 06:36:28 AM
Weighed 242.8 this morning. I just finished my last meal, and will have another 16oz of water before noon.

No food/water till I weigh-in tomorrow.

Joints ache, muscles ache, slightly irritable. So much fun being depleted.
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on March 28, 2014, 06:42:30 AM
Good luck this weekend brother.

 Looking forward to results/pics/ vids.

:rocker:
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 31, 2014, 01:09:43 PM
Final Deadlift.

Figured everyone would want to see this at least.

www.youtube.com/watch?v=-5tvSk0-3Ro (http://www.youtube.com/watch?v=-5tvSk0-3Ro#ws)

New Link.  The other one, I posted from my phone.

Additional video's uploading now...
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on March 31, 2014, 01:26:30 PM
Embed fail.

Fixed for you:

600lb Deadlift (http://www.youtube.com/watch?v=-5tvSk0-3Ro#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: FLEX on March 31, 2014, 01:27:25 PM
That was fucking awesome.

I hate you.
Title: Re: Road to Recovery, and 1600lbs.
Post by: Bando on March 31, 2014, 01:28:55 PM
Damn, nice pull!
Title: Re: Road to Recovery, and 1600lbs.
Post by: jediokie on March 31, 2014, 01:45:19 PM
That was fucking awesome.

I hate you.

This

Congrats sir!
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 31, 2014, 05:55:55 PM
Thanks, Guys. I'm Feeling the Love.

Here's Squats!!
Opener at 485lbs
www.youtube.com/watch?v=tnTCpQwp29g (http://www.youtube.com/watch?v=tnTCpQwp29g#ws)

Second Attempt 510lbs (PR)
www.youtube.com/watch?v=8jgI-Ce_N9E (http://www.youtube.com/watch?v=8jgI-Ce_N9E#ws)

Third Attempt - 525lbs (PR)
www.youtube.com/watch?v=BU81s8aNLhc (http://www.youtube.com/watch?v=BU81s8aNLhc#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 31, 2014, 05:59:40 PM
here's Bench!!
Opener at 285lbs
www.youtube.com/watch?v=FoMGXdyysYc (http://www.youtube.com/watch?v=FoMGXdyysYc#ws)

2nd Attempt - 310lbs (PR)
www.youtube.com/watch?v=HyV2wu8Wg7M (http://www.youtube.com/watch?v=HyV2wu8Wg7M#ws)

3rd Attempt - 325lbs (PR)
www.youtube.com/watch?v=m2lEW4fLJ4U (http://www.youtube.com/watch?v=m2lEW4fLJ4U#ws)
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 31, 2014, 06:06:17 PM
And teh Deadz....!!

Opener at 565lbs.
www.youtube.com/watch?v=e5MxaLs0oaM (http://www.youtube.com/watch?v=e5MxaLs0oaM#ws)
The Laughter at the end, is because I winked at the head Judge. I'm friends with him and he was being too serious.

My Second attempt is above. 600lbs Successful.

And the 3rd attempt, and a World Record Shot... 610lbs
www.youtube.com/watch?v=lpx3wM9P2iE (http://www.youtube.com/watch?v=lpx3wM9P2iE#ws)

fail.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on March 31, 2014, 06:09:27 PM
Massage time, Detailed write up tomorrow, on weight loss, regain, and the Meet.
Title: Re: Road to Recovery, and 1600lbs.
Post by: BLK00TJ on March 31, 2014, 06:22:36 PM
In for the weight loss details  ;D
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on April 01, 2014, 10:36:56 AM
Just reposting this here for my Journal record.

Ladies, and Gentlemen, I can't say Thanks enough.  I'm not kidding about that.  I often would have I-S open on my phone in the gym, tracking Flex's workouts, and pushing myself to surpass them. A few I did, a few I did not.  I can't match the volume he does, but I can match the lifts.  Seriously, Flex, thank you for unknowingly giving me a goal to aim for and push myself towards.

It was an amazing day. Not only for my Lifting, but also because I had an amazing Lady with me. She was Lead Cheerleader, Videographer, Food Support and Encouragement.  Wendy truly is amazing.  I can't thank her enough for all that she has done for me since we've been together.

On Saturday, March 22, before I crawled into bed, I weighed 256 lbs. On Sunday morning, I began my Cut to make it to the 242lbs weight class. Through Water, sodium, and food manipulation, I dropped nearly 20lbs in 7 days. On Saturday, March 29th at 7:30am, I weighed in at 236.6lbs. My official weight for the Meet. I overshot my mark, as once the weight started coming off, it didn't stop, the day before the Meet, I stuck with my plan because I didn't want to eat something and have it backfire on me.  When I do this again, I will manage it a bit slower and retain some weight.

Here's the genius behind that.  Saturday night, I had a fantastic Meal. Loaded with everything I wanted.  My breakfast stayed the same all week. 3 eggs, and a Protein shake. Sunday, I drank 2 gallons of water through out the day, no carbs, no sodium (all week), just baked chicken and baby spinach and water. Monday, Tuesday, the same thing. Monday night, I did 20 minutes of treadmill.  The owner of the gym did a double take and asked if this was the fourth sign of the apocalypse. Wednesday, one gallon of water through out the day, food the same. Thursday 1/2 gallon water, food the same. Thursday night, I took a dose of Magnesium Citrate.  That kicked in at 5am on Friday monring. HOLY HELL, I was scared. I could feel my rectum sparkle with cleanliness. Friday, No water. Ate Breakfast of 2 eggs and a shake.  No Food/water until Saturday morning after the weigh-in.  Friday night, I was weak,  exhausted, and a bit wobbly/light headed. 

On a side note, I cooked dinner for my Lady on Friday night. Red Moscato wine, grilled Bourbon steak tips, sauteed spinach w/ red onions, feta cheese and Bacon on top.  I sat with her, while she ate dinner. I didn't eat.  Willpower, Bitches. WILLPOWER. I also cooked 12 massive pancakes, 2lbs of bacon, 2 lbs of country sausage, and a pound of Chinese sausage for me to eat on Saturday.

Saturday morning, I was completely dehydrated. Couldn't even spit.  Officially weighed in at 236.6lbs. I started eating and drinking immediately and when I went to bed Saturday night, I weighed in at 250.2 lbs.  Pancakes, with chocolate chips. G2 Gatorade, water, more pancakes, country sausage, bacon, Chinese sausage, more bacon (I think I'm off bacon for a while) and more water. I weighed 250.2 before I crawled into bed.

Sunday, Wendy and I arrived early, and the show started at 8:30. The First competitor of the day squatted 35lbs. She was 7 years old. Her Mom was next on the squat rack, and Her dad was later in the day. Powerlifting is a family event.

I took the approach, that my opener is something I know I can get. My second attempt is for a Personal Record (PR). If I miss it, I have another attempt. If I make it, I go all cards out on my 3rd attempt, or I pass and save energy for the following attempts.

On Saturday, I went 8/9 only missing my last Deadlift.

At the end of the day, I Totalled out at 1450lbs. Just Shy of that 3/4 ton mark. When you figure in warm-ups, and attempts, I lifted nearly 8 tons on Saturday. I took 1st place in my division.

Follow-up notes that haven't been posted yet, but my lifts get ranked nationally in an online database that counts all Men over 40 in my division. The Squat will rank me at a tie for 21st place, moving me up one position from my current. My Bench, doesn't even come close to national ranking, as #30 is 418lbs. MY Deadlift will move me from 28th place, to a tie for 22nd place, in the Nation. My overall Total moves me up from 18th place to 15th place in the Nation.

Again, it was an amazing day for me and Wendy, and I am incredibly sore and beaten up today. I'm back in the gym tonight, as it's now time to begin training for Rochester, NY, on August 9th, 2014. Where I am aiming to take the World Record with a 625lb Deadlift.

Feel free to ask any questions, or add comments. Something you see in the videos that I might improve, or something that I missed.

Thanks to you all for supporting and encouraging me.  It's why I post at Iron-Sanctuary, and nowhere else.
Title: Re: Road to Recovery, and 1600lbs.
Post by: John on April 01, 2014, 11:39:42 AM
Nothing to add but to say grats again. Love the vids and the detailed write up on the diet down. The 610 dead looked like you had it at first. The wobbling at the end  got a chuckle. Glad you didn't pass out. The guy behind you looked a little worried :D

Good shit and very inspiring. Are you making the trip to NY for the April meet? My workout partner is competing so I'll be there with him (181 class). He should do pretty good with his dead and squat (550 and 525 planned). Bench meh...

Grats again!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 01, 2014, 11:49:20 AM
I won't be making the trip in April, but I will be there in August.

Thanks for the congratulations. It was a great day for me.
Title: Re: Road to Recovery, and 1600lbs.
Post by: BLK00TJ on April 01, 2014, 03:48:35 PM
Once again, awesome job at the meet!  Thank you for the detailed writeup too. Especially the water dieting.  Maybe 165 is possible for me.  I'm at 177 now all fattened up with 32 days to go but i'm sure a lot of that is water.  Maybe even lighter in the morning.  I might try your trick this week as a test to see how close I can get.

How was your energy level on the day of the meet from the fasting?

Looks and sounds like a good time and I'm getting excited about my first meet.
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on April 01, 2014, 04:09:39 PM
You're welcome. It's all about sharing the info we have.

I had plenty of energy on the day of the Meet. Keep in mind, that I was able to weigh-in 24 hours prior to Lifting.  If you decide to take this route, you won't get 20lbs like I did.  I weigh almost 80lbs more than you, and that helped me with my water.  You're likely to get 10-12lbs out with water manipulation.

Also, they have a midday weigh-in, by appointment only. If you're going to strip water, you need to make that weigh-in, so you can refuel your body.
Title: Re: Road to Recovery, and 1600lbs.
Post by: jrob69 on April 02, 2014, 07:03:57 AM
Very inspiring, great showing congrats
Title: Re: Road to Recovery, and 1600lbs.
Post by: AlexanderOmand on April 02, 2014, 01:09:10 PM
I told my Lady I wanted a pic of us on the platform at the Meet.  Jumped right up there after it was cleared at the end of the day, and even took a moment to steal a kiss in front of the crowd.

(http://www.omandcorp.com/images/DA_platform_kiss.jpg)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 03, 2014, 04:54:43 PM
Forgot to get this workout listed.

"A Winner Celebrates. A Champion starts training for the Next One."

Tuesday night, back at it. 

It was mostly blood work day, as I was still sore as hell.  Benched a few sets at 95, and 135. Close Grip bench at 95.  Tricep Dumbell extensions w/ 30lb dbells.  Speed Box Squats, w/ 135.  Lots of foam rolling.

Tonight, is shoulders and triceps.
Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on April 03, 2014, 08:36:45 PM
Congrats on the comp. Great job. I see the title of this thread has been updated.  :biggrin:
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 03, 2014, 08:56:26 PM
Yep, 1605 will qualify my total as "Open Pro", instead on "Masters Pro".

Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on April 03, 2014, 09:03:51 PM
Yep, 1605 will qualify my total as "Open Pro", instead on "Masters Pro".

Nice. I thought maybe you changed your goal to be sure to beat Flex. lol
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 07, 2014, 08:53:24 AM
I was beat up last week, and tight for time.  Thursday night, was Squat night, but lower back was fubar'd  Still sore from the Comp Deadlifts.

Managed to work up to 315x5, but gave in after that. 
Leg extensions and leg curls to warm up.

Sunday (yesterday), Arms.

Skull crushers (warm-up)
15lb bar x 50
65x20
85x10
105x6

Close Grip Bench Press
95x20
135x15
185x10
225x6

CGBP w/ Maddog
225x10
275x7
315x5

Band Press Downs
3 sets, Black rogue band, 15 reps each.

Kettle Bell Kick backs
12lb x15
18lb x10

Dumbell OHP
30x15
40x12
50x9
60x5

Tonight, is Deadlifts.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Get-n-fit on April 07, 2014, 05:42:10 PM
I'm a little late here, but congrats on the meet!!  Great dam job, the 600 DL was very smooth and looked easy.  You'll have that record in no time!!!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 09, 2014, 10:23:09 AM
Thanks!

OK, workouts this week have been shot.  Apparently, there was a virus floating around at the Meet, and more than a few of us have caught it. I hit the Gym on Tuesday night for Deads, and managed a measly workout.

155x10
265x8
375x5
425x1

After each set, I hacked and coughed and nearly puked in the trashcan.  After the 425, I could barely breathe. It took me about 10 minutes to catch my breath.  So, I sucked it up and went home.

Yesterday, it hit me full-on. I coughed so hard, my throat felt like someone was pulling barbed wire through it.

Took a 1/2 day at the office, and went home. Slept until nearly 5, when my Lady came over and played Nurse Angel for me.  Dinner, tea, and comforted on the couch.  Slept from 7:30 to 9, while she watched a movie.  I was nyquil'd and in bed at 10.

Feeling better today.  Tonight is Anatomy class, tomorrow is Squat night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 09, 2014, 10:24:13 AM
I also want to document the list of Meets I've done.  I have it logged on the home computer, but here it is for I-S.

03/25/12 - 231 - 424/242/529 - 1195
06/30/12 - 231 - 430/265/535 - 1230
07/15/12 - 232 - 275/556 - 831
10/21/12 - 227 - 475/270/560 - 1305
11/17/12 - 227 - 440/260/550 - 1250
01/26/13 - 233 - 500/290/580 - 1370
06/29/13 - 233 - 505/305/590 - 1400
08/10/13 - 237 - 475/305/550 - 1330
03/30/14 - 237 - 525/325/600 - 1450
08/09/14 -
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on April 09, 2014, 10:27:07 AM
Nice progress along the way...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 11, 2014, 07:15:00 PM
Nice progress along the way...
Thanks, a lot of damn hard work went into that.

As for training, I'm still sick as a dog, and get winded just talking.  If it weren't for this damn cough, I'd be so much better.

The results from my Meet are now posted on Powerliftingwatch.com. My total moved me up a few notches.

(http://www.omandcorp.com/workout/14th_in_the_nation.jpg)
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 11, 2014, 07:38:00 PM
That's awesome!  I can see you moving into the top ten soon.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on April 11, 2014, 08:28:26 PM
(https://i.chzbgr.com/maxW500/1241766656/hE81503A7/)
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 11, 2014, 08:56:41 PM
We all know how these stories end.

(http://2.bp.blogspot.com/-tJALbd-uoSg/UR04GCszEHI/AAAAAAAAKUg/VSoGIDtdW3Q/s1600/rocky.gif)

Nuthin' but hugs.
Title: Re: Road to Recovery, and 1605lbs.
Post by: jrob69 on April 12, 2014, 05:48:39 AM
We all know how these stories end.

([url]http://2.bp.blogspot.com/-tJALbd-uoSg/UR04GCszEHI/AAAAAAAAKUg/VSoGIDtdW3Q/s1600/rocky.gif[/url])

Nuthin' but hugs.

And wet tube socks
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 16, 2014, 03:45:24 PM
Barbell Bench
135x10
185x8
225x5
245x3

Barbell Bench w/ Maddog
275x8
335x3

Dumbell Nose Breakers
20x10
40x8
60x3
60x3
60x3

Band Tricep Pressdowns
Black Band 3sets, 15 reps.

Sled Pull
250lbs, 50feet each way, 3x

Front & Side LAteral superset
30x10
40x8
40x8
40x8

Dumbell OHP
30x12
60x6
60x6
60x6
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 16, 2014, 11:48:05 PM
good work!  Are the sled pulls the type where you're running with a strap around your waist?  Now that the weather has been getting better (other than the last 2 days) I'm thinking about doing some conditioning.  I don't have access to prowlers or sleds, but just some hill work since we have plenty of those around me.   
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 22, 2014, 08:57:05 AM
good work!  Are the sled pulls the type where you're running with a strap around your waist?  Now that the weather has been getting better (other than the last 2 days) I'm thinking about doing some conditioning.  I don't have access to prowlers or sleds, but just some hill work since we have plenty of those around me.
Sled Drag/pull, is this:
280lb sled drag. (http://www.youtube.com/watch?v=tMEDBw4abgw#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 22, 2014, 09:02:25 AM
Double Update today.  Sunday was Arm day, which turned into Tricep day, as I ran out of time.

Warm-ups done.

Close Grip bench Press
95x15
135x12
185x10
225x7

CGBP w/ Maddog
225x15
275x8
315x4
315x3
315x2

Skull Crushers
65x15
85x10
105x6

Band pressdowns
3 sets, 12 Reps, Black Rogue Bands

Dumbell Overhead extensions
30x10
40x8
50x6
55x3

Kettlebell Kick Backs
18lbs x 10
26lbs x 10
35lbs x 6
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 22, 2014, 09:07:55 AM
Deadlift Night

Deficit Deads 2"
135x10
225x10
315x8
405x3
405x2
405x1

Deadlift
405x3
465x1
465x1
465x1

Deads w/ 35lbs chains each side
315x5
405x2
405x1
405x1
405x1

Ham/Glute Leg extension w/ Black Rogue Bands
3 sets, 10 reps

Box Squats 24" high box
315x5
405x5
495x5
585x4
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 22, 2014, 09:32:01 AM
good work!  Are the sled pulls the type where you're running with a strap around your waist?  Now that the weather has been getting better (other than the last 2 days) I'm thinking about doing some conditioning.  I don't have access to prowlers or sleds, but just some hill work since we have plenty of those around me.
Sled Drag/pull, is this:
280lb sled drag. ([url]http://www.youtube.com/watch?v=tMEDBw4abgw#ws[/url])

Wow!  They look like thy hit just about every single muscle. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 22, 2014, 09:42:47 AM
Wow!  They look like thy hit just about every single muscle.
Primarily an Upper Back/Bicep exercise.  I do them on Bench Night, to strengthen and thicken my upper back so I can lock tighter and better support my chest as I drive off the bottom of the movement.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 22, 2014, 12:37:12 PM
and because it's been a while since I've posted a vid...

! Private video (http://www.youtube.com/watch?v=yCCVvo5uIMc#)
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on April 22, 2014, 05:49:26 PM
Deadlift Night

Deficit Deads 2"
135x10
225x10
315x8
405x3
405x2
405x1

Deadlift
405x3
465x1
465x1
465x1

Deads w/ 35lbs chains each side
315x5
405x2
405x1
405x1
405x1

Ham/Glute Leg extension w/ Black Rogue Bands
3 sets, 10 reps


Box Squats 24" high box
315x5
405x5
495x5
585x4

DA, how is the above bolded done? Can't seem to find a video or figure it out. Or maybe my googlefu skills are weak today.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 23, 2014, 09:49:51 AM
Piper, when you "Reply" to a post, there are all the little buttons above the typing window.  You can do Bold, Italics, underline, strikeout, various alignment layouts (left, center, right). You can change The Font, the size, and the color, as well as a whole host of other formatting.

I'm going to out pull Flexy in August.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 23, 2014, 10:00:44 AM
Bench Night

Barbell Bench
135x15
185x12
225x5
275x4

Barbell Bench w/ Maddog.
275x10
315x6

Black Band Tricep pressdowns.
3 sets 15 reps

Seated OHP
95x10
115x10
135x10

Standing Band Presses Black Band
3 sets, 10 reps

Prone Dumbell Presses
50x10
60x8
75x6

Seated Laterals
25x10
35x10
40x7


Anatomy class tonight, tomorrow is Squat night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on April 23, 2014, 10:03:30 AM
Strong sig.  ::)
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on April 23, 2014, 10:26:34 AM
Piper, when you "Reply" to a post, there are all the little buttons above the typing window.  You can do Bold, Italics, underline, strikeout, various alignment layouts (left, center, right). You can change The Font, the size, and the color, as well as a whole host of other formatting.

I'm going to out pull Flexy in August.

???
I bolded and underlined.
Talking about the banded glut extensions.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 23, 2014, 10:29:56 AM
Barbell Bench
135x15
185x12
225x5
275x4

Barbell Bench w/ Maddog.
275x10
315x6
Does that maddog add that much or were you holding back on the sets prior?  That's some big weights regardless!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 23, 2014, 10:48:07 AM
Barbell Bench
135x15
185x12
225x5
275x4

Barbell Bench w/ Maddog.
275x10
315x6
Does that maddog add that much or were you holding back on the sets prior?  That's some big weights regardless!
I was holding back on the 135, 185, and 225. I didn't hold much back on the 275.

Yes, the Maddog does add a good amount to it.  I've been really happy with it, as it has been forcing me to keep a tighter arch, drive my traps back into the bench, and keep the weight in a very distinct movement.  It has helped me figure out how to drive a weight through my sticking point, and thusly allowing for a bigger overload on my triceps.  I will say, that it does not forgive sloppy form.  When using it, I need a liftoff. I can't even get the weight out of the rack when I'm using it. 

I feel confident enough in it, that I went for a 405lb Bench a few months back.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 25, 2014, 08:44:29 AM
Sometimes I'm a little thick in the head....

Quote from: piperdown
Ham/Glute Leg extension w/ Black Rogue Bands
3 sets, 10 reps

Piperdown, I wrap the band around a post at the bottom, brace my shoulder against the post, stick my foot in the band, and pressback and up.  I'll shoot a video of  it next time I'm in the gym.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 25, 2014, 08:48:43 AM
Squat Night

Warm-ups on Leg Exenstions, and Leg Curls.

Squats
135x10
185x10
225x8
275x6
315x4
405x7 (PR)
495x1

Squat - 405x7 (http://www.youtube.com/watch?v=GfuIhOAPP54#ws)
The Girl in the Vid is my training partner.

Barbell Hack Squats
135x10
135x10
135x10

Short night.  Legs are smoked today.

Yes, I'm fat.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on April 25, 2014, 08:56:04 AM
Yes, I'm fat.

 ;D










Me too.   :(
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 25, 2014, 09:13:37 AM
If I'm gonna be fat.... I may as well be Strong.

 :)
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on April 25, 2014, 09:17:42 AM
I may as well be Strong.

When do you figure that will happen?



 :D
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on April 25, 2014, 09:22:50 AM
Sometimes I'm a little thick in the head....

Quote from: piperdown
Ham/Glute Leg extension w/ Black Rogue Bands
3 sets, 10 reps

Piperdown, I wrap the band around a post at the bottom, brace my shoulder against the post, stick my foot in the band, and pressback and up.  I'll shoot a video of  it next time I'm in the gym.

AH! I think I can visualize that. Sounds easier to set up and execute versus what I was trying to do with using a lat pulldown machine seat and giant yoga ball.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 25, 2014, 09:43:14 AM
Great job on that PR!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 25, 2014, 10:54:18 AM
I may as well be Strong.

When do you figure that will happen?
 :D
Hopefully, before I'm as old as you are.



AH! I think I can visualize that. Sounds easier to set up and execute versus what I was trying to do with using a lat pulldown machine seat and giant yoga ball.
It's really simple to set-up and works really well.


Great job on that PR!

Thanks!  Next week, I plan to aim for 10.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 28, 2014, 09:26:39 AM
Shoulder/Biceps Day

Dumbell Seated OHP
15x15
30x12
45x10
60x8
75x6

Barbell OHP, Blue Rogue Bands
95x10
115x10
135x10
155x8
175x7
195x1
! Private video (http://www.youtube.com/watch?v=kMRUBGzhuKY#)

! Private video (http://www.youtube.com/watch?v=7umdOfSTXBw#)

Side Laterals
20x10
30x10
35x6

Corner Bar Shoulder Press
25x10
50x8

! Private video (http://www.youtube.com/watch?v=_1sGWj45QYY#)

Blue Band Face Pulls
4 sets, 15 reps each

Band Rear Laterals Blue bands
3 sets, 10 reps each.

Dumbell Incline Curls
30x10
40x8
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 28, 2014, 09:51:58 AM
Great work!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 29, 2014, 08:51:47 AM
Thanks! Gotta keep building, so I can beat Mr. Flexy
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 29, 2014, 09:13:45 AM
Deadlift Night
Miss timed my food and it messed up my night.  Almost puked twice.

Deadlifts 4" Deficit.
155x10
265x8
375x4
375x3
375x3
485x1 (almost puked)

Shrugs Trap Bar
190x10
300x10
350x6
350x6

Dumbell Rows
50x10
75x10

Corner Bar Shrugs w/ Monster Grip Triangle (http://www.roguefitness.com/rogue-monster-grip-triangle.php)
55x10
110x10
135x10 (almost puked again)

Corner Bar Shrugs w/ Cannonball grips (http://www.roguefitness.com/cannonball-grips.php)
135x10
135x10
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 30, 2014, 09:15:04 AM
Bench Night

Bench Press
95x10
135x10
225x8
225x7
225x7

Bench Press w/ Maddog
295x5
295x5
295x5
295x5
295x4

Dumbell Nose Breakers
30x15
45x10
60x4

Band Kickbacks Rogue Green bands
4 sets, 15 reps.
Title: Re: Road to Recovery, and 1605lbs.
Post by: jediokie on April 30, 2014, 04:59:42 PM
solid work as always man.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 05, 2014, 08:57:28 AM
Apparently, I've missed an update on last week.

Well, Thursday was Squat night, but my Lady showed up in the mood to cook dinner and do a bit of Cardio.  So, Squat night was pushed to Saturday.

Ran out of time after work on Saturday, so I bashed a fast and solid squat session.

Barbell Squats
135x10
225x20
225x20

Log Squats
11 reps.
Log squats (http://www.youtube.com/watch?v=3H99-qxhtqg#ws)
Why? Because it was there and I could.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on May 05, 2014, 09:11:31 AM

Why? Because it was there and I could.

Well...almost.

Looked awkward as fuck.  How much does that log weigh?
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 05, 2014, 09:12:15 AM
Apparently, I've missed an update on last week.

Well, Thursday was Squat night, but my Lady showed up in the mood to cook dinner and do a bit of Cardio.  So, Squat night was pushed to Saturday.

Ran out of time after work on Saturday, so I bashed a fast and solid squat session.

Barbell Squats
135x10
225x20
225x20

Log Squats
11 reps.
Log squats ([url]http://www.youtube.com/watch?v=3H99-qxhtqg#ws[/url])
Why? Because it was there and I could.

Looks like a workout just getting that log into place.  20 rep squats?  ouch!  I can't remember the last time I did more than 12 reps on squat.  I could probably use them though.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 05, 2014, 09:41:33 AM
Well...almost.

Looked awkward as fuck.  How much does that log weigh?
And it was.  Owner brought in a new toy, I had to play with it.  "Hey, there's something new and Heavy, lets shoulder it and squat!"

Quote from: Der Alta
225x20

Log Squats
11 reps.
Log squats ([url]http://www.youtube.com/watch?v=3H99-qxhtqg#ws[/url])
Why? Because it was there and I could.

Looks like a workout just getting that log into place.  20 rep squats?  ouch!  I can't remember the last time I did more than 12 reps on squat.  I could probably use them though.
When I'm running low on time, that's always a got to exercise.  Stack on 2 or 3 plates and blast through a high rep set.  Boom!, Done.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 05, 2014, 02:19:13 PM
And yesterdays trip to the gym...

Close Grip Bench Press
95x20
135x15
185x8
225x6

CGBP W/maddog
225x10
275x6
315x0 - Unracked it, could feel my right tricep shaking, opted out.

Band Nose Breakers Black Rogue Bands
3 sets, 15 reps.

Grenade-Chain-Nosebreakers
I used the Rogue Grenade grip, w/ chains hanging to do nose breakers.

40lbs, 4 sets, 10 reps.

Seated Barbell OHP w/ Blue Rogue bands
95x10
145x6
165x5

Side Laterals
25x10
35x8
45x5

Done.
Deadlift tonight.


(http://www.omandcorp.com/ironsanctuary/DA_grenade_chain_nosebreaker.jpg)
Title: Re: Road to Recovery, and 1605lbs.
Post by: Get-n-fit on May 05, 2014, 05:46:02 PM
I'm jealous man, looks like you've got a lot of cool equipment at your gym, variety is fun once in a while.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 05, 2014, 05:49:39 PM
Next week, the Axle and more chains come in.

Yes, SFF has a lot of cool toys. :)
Title: Re: Road to Recovery, and 1605lbs.
Post by: ljimd on May 05, 2014, 05:50:12 PM
Some serious CGBPin' there.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 06, 2014, 07:16:13 AM
Thanks! Been working hard to bring up the strength in my tri's.

Last night was Deadlfit night.

simply could not get my head in it last night.

worked up to a 485x2, and it felt so damn heavy.  I got 555lbs to my knees but it wasn't going any further.  My thoughts were on other troubles in life, and lifting heavy wasn't one of them.

I did hit the GHR for 3 sets of 8.  Those felt freaking awesome.  Still not enough to kick the funk out of my brain.

Tonight, is Bench Night.  And hopefully a clear and focused mind.
Title: Re: Road to Recovery, and 1605lbs.
Post by: rangerNY on May 06, 2014, 07:21:48 AM
I promised myself I'd post in a few other journals today and I'm starting with this one.  Its one of my favorites, because there's so much to learn here.  I don't have to tell you to shrug last night off and just move on to the next day I'm sure.  Its just a small bump in a very long road.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on May 06, 2014, 09:10:29 AM
DA, ever do dips for tris?
They seem to build strength in my tris a bit better than cgbp, at least for me.
Once I worked up to 55 on a hanging chain my bench shot up.
Just a thought.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 06, 2014, 09:51:29 AM
I promised myself I'd post in a few other journals today and I'm starting with this one.  Its one of my favorites, because there's so much to learn here.  I don't have to tell you to shrug last night off and just move on to the next day I'm sure.  Its just a small bump in a very long road.
I appreciate the kudos.  I try to keep posting pics and videos of the lifts, and the odd exercises I get into.

It was a small bump.  The cardio afterwards helped me sort it out.

DA, ever do dips for tris?
They seem to build strength in my tris a bit better than cgbp, at least for me.
Once I worked up to 55 on a hanging chain my bench shot up.
Just a thought.
Due to both beaten up shoulders, Dips are pretty hard on me.  Also, I weigh 245lbs, which makes it even harder.  Although with Band assistance, I can probably conquer them.  Tonight it Bench Night, so I'll give them a shot.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on May 06, 2014, 11:46:40 AM
I promised myself I'd post in a few other journals today and I'm starting with this one.  Its one of my favorites, because there's so much to learn here.  I don't have to tell you to shrug last night off and just move on to the next day I'm sure.  Its just a small bump in a very long road.
I appreciate the kudos.  I try to keep posting pics and videos of the lifts, and the odd exercises I get into.

It was a small bump.  The cardio afterwards helped me sort it out.

DA, ever do dips for tris?
They seem to build strength in my tris a bit better than cgbp, at least for me.
Once I worked up to 55 on a hanging chain my bench shot up.
Just a thought.
Due to both beaten up shoulders, Dips are pretty hard on me.  Also, I weigh 245lbs, which makes it even harder.  Although with Band assistance, I can probably conquer them.  Tonight it Bench Night, so I'll give them a shot.

Ah, after I posted I thought about shoulder issues. Luckily (knock on wood) I've never experienced the shoulder issues some people are plagued with.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 06, 2014, 10:03:11 PM
Bench Night

Barbell Bench Press
95x10
135x15
225x11 (PR)
275x3

Bench w/ Maddog
275x8
315x6

Low Incline Dumbell PRess
50x10
50x10
50x10

T-bar Rows, SS w/ Dips
25lbs x 10, 6 dips
25lbs w/60lbs chains x 10, 6 dips
70lbs w/60lbs chains x 8, 6 dips
70lbs w/60lbs chains x 8, 5 dips

http://youtu.be/_zhk-ma_N0E (http://youtu.be/_zhk-ma_N0E)
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 06, 2014, 10:12:40 PM
Got dang that is a beautiful gym!  How'd your shoulders hold up to the dips?  I've never been a good dipper even when I was in high school because it hurt my shoulders.

I'm thinking of getting one of those landmine attachments though.  it gets boring doing BORs all the time.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 07, 2014, 08:58:09 AM
I surprised myself with the dips. I had no pain at all doing them.  It's been probably 3 years since I've done them, so I didn't realize how much I have improved and gotten stronger.  I'll be adding these to my chest workout going forward.

The T-bar rows, I did with the Rogue Cannon Ball (http://www.roguefitness.com/cannonball-grips.php).  I keep calling them grenades because they fit your hand like a grenade, not a cannon ball.

And yes, it is a beautiful Facility.  The owners have not cut any corners when it comes to the equipment.  It shows, as the membership is growing quickly. They asked me if there was anything else that I might like to add to the gym, and I gave them a wish list of things.  The Axle (http://www.roguefitness.com/the-rogue-axle.php) comes in today, along with more chains. :) I'll be squatting with that tomorrow night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 07, 2014, 06:29:52 PM
Do they have any squat bars like the ones RPS uses? 
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on May 07, 2014, 11:02:45 PM
I surprised myself with the dips. I had no pain at all doing them.  It's been probably 3 years since I've done them, so I didn't realize how much I have improved and gotten stronger.  I'll be adding these to my chest workout going forward.

I feel like dips are an injury over time. I can go jam 20-30 of them any day of the week without problems, but if I do them consistently - big shoulder trouble.

The risk/reward of this lift is not worth it to me.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 08, 2014, 09:45:07 AM
Do they have any squat bars like the ones RPS uses?
They don't. :(
They do have a nice thick bar specifically for Squats. :)

I've thought of asking them to get a squat bar, but there's only a few of us that squat weight that might warrant it.  One of which is the owner.  However, the money for a squat bar, is much better spent elsewhere.
I feel like dips are an injury over time. I can go jam 20-30 of them any day of the week without problems, but if I do them consistently - big shoulder trouble.

The risk/reward of this lift is not worth it to me.
I do remember back when they did cause me pain. I'll utilize them now, until I think it's getting risky.  I'd hate to break my shoulder before August 9th.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 08, 2014, 09:00:59 PM
Leg press
910x4

http://youtu.be/XtoRS9y_Mhg (http://youtu.be/XtoRS9y_Mhg)
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on May 08, 2014, 09:25:28 PM
Do they have any squat bars like the ones RPS uses?
They don't. :(
They do have a nice thick bar specifically for Squats. :)

I've thought of asking them to get a squat bar, but there's only a few of us that squat weight that might warrant it.  One of which is the owner.  However, the money for a squat bar, is much better spent elsewhere.
I feel like dips are an injury over time. I can go jam 20-30 of them any day of the week without problems, but if I do them consistently - big shoulder trouble.

The risk/reward of this lift is not worth it to me.
I do remember back when they did cause me pain. I'll utilize them now, until I think it's getting risky.  I'd hate to break my shoulder before August 9th.

Dips once a week shouldn't cause a problem.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 08, 2014, 09:40:46 PM
Damn, you got reps comin'.  Oh wait.. wrong site :D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 09, 2014, 08:31:01 AM
It's interesting watching the Video afterwards.  Each of those reps, my quads touched my belly, yet they look and pretty much are 1/2 reps.  The last one looked the best.

Squat night w/ Axle bar (25lbs)
115x10
205x8
295x8
385x1

This bar made things interesting.  Due to the size, I had a harder time holding it with my hands.  I was forced to support the bar with my arms, more than I am used to.  In addition, it forced me to hold a tighter core, as I couldn't lock it into my traps/rear delts.  385 felt very awkward. It'll take a bit to get used to it.

Leg Press (plate weight only)
540x10
720x8
815x5
910x4

/Done.
Smoked....

Feeling it today.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on May 09, 2014, 09:38:39 AM
That's the difficult thing about leg press. To get depth you either have to go way outside with your feet and keep the knees out or you end up curling your lower back. Neither of which is a good thing.
But, regardless, it does work the quads nicely.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on May 09, 2014, 10:20:50 AM
It's interesting watching the Video afterwards.  Each of those reps, my quads touched my belly, yet they look and pretty much are 1/2 reps.  The last one looked the best.

Put the backrest a bit lower.

Or lose the belly.


Or both.   ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 09, 2014, 11:50:00 AM
Back rest was lowered.

No choice but to diet my belly away.

Der Alta has a sad.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on May 09, 2014, 12:10:32 PM
Back rest was lowered.

Look at the vid.  It has 2 more positions to go before fully lowered.

Also as said above you can wide your stance and point toes out a bit so knees go into shoulders instead of thighs into belly.

That's how I did it.

Also I did 1,100lbs.   :P
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 09, 2014, 12:31:54 PM
I'm still fat, though. :(

But maybe, I'll catch that 1100lbs someday...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 13, 2014, 08:43:10 AM
Had a hectic night, and hit the gym later than planned.

No Deadlifts. :(

BOR - 25lb Axle
115x10 (underhand)
165x10 (underhand)
205x8 (underhand)
205x6 (overhand)
205x5 (overhand)

GHR
4 sets of 6

T-Bar Row
55x10
110x10
165x10

20" Box Squat belt only.
445x8
535x6
625x3

My abs, traps, and core feel like I've been run over.
Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on May 13, 2014, 10:05:10 AM
Had a hectic night, and hit the gym later than planned.

No Deadlifts. :(

BOR - 25lb Axle
115x10 (underhand)
165x10 (underhand)
205x8 (underhand)
205x6 (overhand)
205x5 (overhand)

GHR
4 sets of 6

T-Bar Row
55x10
110x10
165x10

20" Box Squat belt only.
445x8
535x6
625x3


My abs, traps, and core feel like I've been run over.

Just DAMN..
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 13, 2014, 10:25:32 AM

20" Box Squat belt only.
445x8
535x6
625x3

Just DAMN..
and I haven't been on my bike ride since the last week of March. 

In 2 weeks, I'll get back on the Bike.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 13, 2014, 10:27:55 AM
Damn Alex.  Keep dropping the height of that box down to where you are hitting depth and that would be a crazy heavy squat of 625x3.  Even at 20" it is still freaking impressive!  I don't think I'd be able to unrack anything near that weight without my spine collapsing.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 13, 2014, 10:40:22 AM
To hit parallel, I need a 12" Box.  My best squat is 525, and which means that 8" may as well be a mile.

I've figured out how to get my wraps tighter since then, and my core has been getting stronger.  Add in that the GHR's are getting easier, and I'm thinking I might catch Flex's Squat by August.

I will say, my core is damn sore today. I added these heavy box squats to strengthen my upper back and my core.  I put them on Deadlift day, as a stronger upper back will help my lockouts.  Plus it conditions my body to handle the weight.

The only tough part, is that I can only go up to 675lbs, as I run out of room for plates on the bar.  1st world Powerlifter problems...
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 13, 2014, 10:46:22 AM
The only tough part, is that I can only go up to 675lbs, as I run out of room for plates on the bar.  1st world Powerlifter problems...
Told you they needed a squat bar :D


I'm guessing the boxes are rogues?  Do they have sheets of rubber to make small changes to the height?  Build up the 18" box to almost 20" and remove one sheet every few weeks.  I'd think nothing but good stuff will happen if you slowly over time dropped that height 1/2" at a time.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 13, 2014, 11:55:50 AM
Yep, Rogue boxes.  They don't have any of those pieces in the gym, but I just put a light bulb idea in the gym owners head, and he's looking at the scraps he has left over.
Title: Re: Road to Recovery, and 1605lbs.
Post by: rangerNY on May 13, 2014, 12:54:27 PM
Those are some impressive box squat numbers for sure.   Think you really need a 12" box to get to parallel?  Seems kinda low to me, but what the hell to do I know?  :P
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 13, 2014, 01:09:58 PM
Those are some impressive box squat numbers for sure.   Think you really need a 12" box to get to parallel?  Seems kinda low to me, but what the hell to do I know?  :P
Yep. Video checked to see what I need.  When my ass is 12" off the floor, I break parallel.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 13, 2014, 02:15:30 PM
Those are some impressive box squat numbers for sure.   Think you really need a 12" box to get to parallel?  Seems kinda low to me, but what the hell to do I know?  :P
Yep. Video checked to see what I need.  When my ass is 12" off the floor, I break parallel.
I'm a short shit and a 12" box puts me right on the bubble for parallel so depending on style 12" would sound about right.  Plus, you have a bigger ass than me :P
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 13, 2014, 02:31:39 PM
Prettier, too.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 13, 2014, 03:00:50 PM
Prettier, too.
I have no argument for that one.  The main reason I used to lift the way I did as a youngster was I was ugly and had no personality or class.  In order to get a woman to sleep with me, I had to compensate with buff pecs and arms.  I was always in my best shape between wives and girlfriends while I was "shopping" but would get lazy and fat when I had someone.  My current wife should feel special that I'm sticking with it for her this time :D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 13, 2014, 10:50:28 PM
Bench Night
It was another late start, due to enjoying dinner w/my Lady

Axle Bar Bench Press (25lb Axle)
75x15
115x10
165x5
205x15
255x3
Axle Bench Press (http://www.youtube.com/watch?v=j0FS3ixiZNs#ws)

Axle Bar Bench Press w/ Maddog
255x10
295x6

Incline Dumbbell press
40x10
60x10
75x8

Dips
3 sets, 6 reps

Done.

My shoulders and forearms are smoked.  You wouldn't think that using a different bar would make such a difference.  But damn...



Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on May 14, 2014, 07:03:50 AM
Every time I see a pic or video of that gym it just looks better and better. Very jelly.  ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 14, 2014, 07:48:16 AM
You'll see more of it in August. I'm working on a Live Stream of the Southern Mass Blast.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 14, 2014, 08:21:08 AM
You'll see more of it in August. I'm working on a Live Stream of the Southern Mass Blast.
I'll definitely be interested in that.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on May 14, 2014, 09:10:25 AM
You'll see more of it in August. I'm working on a Live Stream of the Southern Mass Blast.
I'll definitely be interested in that.

I'd be interested too.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 14, 2014, 09:12:36 AM
As everything gets closer, I'll be posting the info it the SMB Thread.  I'll make sure to get the link in there ahead of time, so anyone can check in and see my smiling, happy face.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 14, 2014, 09:30:06 AM
Every time I see a pic or video of that gym it just looks better and better. Very jelly.  ;D
If you look closely, there are 20 Bars in that picture.  Show me another gym that has that...

Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on May 14, 2014, 10:20:16 AM
Every time I see a pic or video of that gym it just looks better and better. Very jelly.  ;D
If you look closely, there are 20 Bars in that picture.  Show me another gym that has that...

Oh I know. I saw them all hanging on the wall.  :rockon:
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 14, 2014, 10:33:23 AM
Did you also see the stack of 9 45lb bars standing in the background, and the Safety Squat bar and Trap bar in the bottom left of the picture?

The owners really want this to be a top notch facility, and I suspect that in a year or two, they will expand.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 14, 2014, 10:36:50 AM
Did you also see the stack of 9 45lb bars standing in the background, and the Safety Squat bar and Trap bar in the bottom left of the picture?

The owners really want this to be a top notch facility, and I suspect that in a year or two, they will expand.
They should expand to Maryland :D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 16, 2014, 09:48:07 AM
Squat night
Really was lacking energy and motivation last night.  THis is beginning to be a problem.  I knew before I headed to the gym, that I was loacking, but pushed through it anyways.

Squats
95x10
135x10
225x10
315x7
405x1 

I had my wraps too tight and decided that was enough.  I was mentally shot and couldn't keep going.  Packed it in and headed home.

I've been working on controlling how tight I get my wraps.  Last night I managed to get them 9 3/4 wraps. In all honesty, they were not evenly wrapped and were pinching on one side or one leg.  With practice I'll sort out 9 wraps and that should be good for Meet Day.

Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on May 16, 2014, 02:04:56 PM
Did you also see the stack of 9 45lb bars standing in the background, and the Safety Squat bar and Trap bar in the bottom left of the picture?

The owners really want this to be a top notch facility, and I suspect that in a year or two, they will expand.

Geez, I did now. Much jealous.

Did you also see the stack of 9 45lb bars standing in the background, and the Safety Squat bar and Trap bar in the bottom left of the picture?

The owners really want this to be a top notch facility, and I suspect that in a year or two, they will expand.
They should expand to Maryland :D

They should expand to my neighborhood.  ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on May 16, 2014, 02:06:04 PM
Squat night
Really was lacking energy and motivation last night.  THis is beginning to be a problem.  I knew before I headed to the gym, that I was loacking, but pushed through it anyways.

Squats
95x10
135x10
225x10
315x7
405x1 

I had my wraps too tight and decided that was enough.  I was mentally shot and couldn't keep going.  Packed it in and headed home.

I've been working on controlling how tight I get my wraps.  Last night I managed to get them 9 3/4 wraps. In all honesty, they were not evenly wrapped and were pinching on one side or one leg.  With practice I'll sort out 9 wraps and that should be good for Meet Day.

Must be the weather. I know my energy has been down. What seemed easy last week was a real grinder this week.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 16, 2014, 03:03:31 PM
Props for getting in there and doing something.  That's better than waving it off most of the time.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 19, 2014, 02:40:00 PM
Sunday, Gunday.

Nose Breakers W/Rogue Axle
75x10
85x10
95x8

Close Grip Bench w/ Rogue Axle w/ Chains
95x15
115x10
115x10 w/ 116lbs chains
165x7 w/116lbs chains
165x4 w/ 116lbs chains
165x3 w/ 116lbs chains

CGBP w/ Maddog
225x15
275x6
275x6

Overhead one-armed dbell extensions
20x15
30x10
40x8

Done.

That Axle bar really puts a hurting on Muscle groups you'd never expect. My shoulders and forearms are beaten up today.

Tonight is deadlifts.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 19, 2014, 02:52:30 PM
Tonight is deadlifts.
I dare you to use the axle  ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 19, 2014, 11:30:24 PM
It was a Chain Night...

Deadlift Night
155x10
265x8
375x6
485x2
485x1 w/116lbs of chains. - 601lbs

601lb deadlift (http://www.youtube.com/watch?v=9OA8aWvlO9s#ws)

3 sets of GHR.

The second toughest thing about Deadlift Night, is the Morning after Deadlift Night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 21, 2014, 09:17:16 PM
Nice pull Alex!  So how'd you feel yesterday morning?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 22, 2014, 09:03:21 AM
Not too bad, because I was a pussy and used chains instead or pulling a real 601lb off the floor. Right, Flex?

But seriously, it was heavy, and I felt it.  Tried for 621 after that, and in got to about my knees.

Last night was Explosion Bench Night.
Barbell Bench w/ Rogue Bands
95x15
135x10
135x10 w/ Red bands
135x10 w/ Blue Bands
135x10 w/ Red & Blue Bands
135x10 w/ Green bands
135x10 w/ Green & Red bands
135x5 w/ Green, Red & Blue bands

Hammer Strength - Chest Press
90x10
180x10
230x5

Cross Overs
40x10
60x10
70x8

Slight Incline Dumbell press
30x10
50x10
60x10

Done.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 23, 2014, 09:05:42 AM
Not a good night in the Gym.  Didn't realize how tires I was until I had 485 on the squat rack.

Squat
155x10
265x8
375x5
425x4
485x0

Dumped it, bent the bar, and bunged up my shoulder.
Shoulder feels like someone hit it with a large sledge.  Sore all over.

I'm not back in the gym until Sunday, so hopefully it's just an irritated muscle and not something worse.
Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on May 23, 2014, 09:39:09 AM
Not a good night in the Gym.  Didn't realize how tires I was until I had 485 on the squat rack.

Squat
155x10
265x8
375x5
425x4
485x0

Dumped it, bent the bar, and bunged up my shoulder.
Shoulder feels like someone hit it with a large sledge.  Sore all over.

I'm not back in the gym until Sunday, so hopefully it's just an irritated muscle and not something worse.

That sucks to hear man. Hopefully everything comes back together for you soon. Just a little funk.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on May 23, 2014, 10:38:06 AM
Goddammit.  That sucks.

What's going on man?
Title: Re: Road to Recovery, and 1605lbs.
Post by: rangerNY on May 23, 2014, 10:43:02 AM
I really admire the part where you just walk directly up to the bar and pull without really waiting.  Commitment!   Hopefully your shoulder is nothing a little rest won't iron out for you.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 23, 2014, 11:11:30 AM
Not a good night in the Gym.  Didn't realize how tires I was until I had 485 on the squat rack.
Squat
485x0
Dumped it, bent the bar, and bunged up my shoulder.
Shoulder feels like someone hit it with a large sledge.  Sore all over.
That sucks to hear man. Hopefully everything comes back together for you soon. Just a little funk.
I think ice tonight, after the massage, and some ibuprofen and it should sort out. 

Goddammit.  That sucks.

What's going on man?
I was fine up until that after that 425 set.  Just could feel the strength seeping away.  I knew I was tired before that set, but got under the 485 for a go at it.  Literally, just exhuasted and wiped out.  Owrk got pushed back a few hours tomorrow morning, and Monday is a holiday, so I'm catching up on sleep.  I average about 6 hours a night, which isn't anywhere near enough.

I really admire the part where you just walk directly up to the bar and pull without really waiting.  Commitment!   Hopefully your shoulder is nothing a little rest won't iron out for you.
I was once told that I took too long setting up for a Dead.  Everything should be there, mentally and physically, before you address the bar.  Squat down, get a grip and pull.   



Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 26, 2014, 08:47:55 AM
Yesterday, Shoulder Day

Seated OHP w/ Rogue Blue Bands
95x10
115x10
135x10
155x8
175x4

Arnold Press
35x10
55x10
65x8

Side Lateral w/ chains
20lb chains x10
20lb chains x10
20lb chains x10
30lb chains x6

Prone Laterals
20x10
30x10
40x5

T-bar Shrugs
45x10
90x10
135x10
180x7
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on May 26, 2014, 10:12:35 AM
Shoulder feeling better I take it.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 26, 2014, 12:32:52 PM
Shoulder Joint is doing fine.  Scapula where the bar rolled over is very tender.  Squeezing them together to get tight for bench is a bit painful.

Today was Deadlift Day

Back Extension machine
125x30
250x20

Deadlifts w/ 5lb collars on each side.
145x10
235x10
325x8
415x6
415x6
415x6
415x6

GHR
3sets, 10 reps each

! Private video (http://www.youtube.com/watch?v=JUURD2mKZyo#)

Dumbell Row
50x10
80x10

Lat Pulldown w/ Rogue Cannonball grips
80x10
160x8
160x8
160x8
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 29, 2014, 08:39:12 AM
Bench Night

Barbell Bench Press
bar x 20
95x15
135x15
185x10
225x8
245x5
245x5
245x5
245x5

Barbell Bench Press w/ Maddog
315x6
315x6
315x6
335x3

Dbell Inclines
50x5
60x3

Shoulder started creaking, had to stop

Dips
4sets 6reps
These are getting easier

Sled pull
3 sets 50' each way, 245lbs

Done.  So damn tired.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on May 29, 2014, 09:14:02 AM
"Dips, 4 sets 6 reps. These are getting easier"

Sounds like its time to start adding weight.

It'd be interesting to get your take on the dips and bench speed off the chest in a couple more weeks.
I know, for me, dips really help the drive off the chest, just takes a while to build up to that point.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 29, 2014, 09:04:39 PM
I'm hoping they do make the low end of the movement easier.

Squat night tonight was a bust. Just couldn't get my head in it and was tired on my way there. Warm up sets were sucking, so packed it in and will squat on Sunday.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 02, 2014, 09:23:31 AM
With Work and Missus, I finally made it back into the gym yesterday.

Squaterday

Single Leg Barbell Squat
Barbell x 10
95 x10
135 x 10

Squats
135x12
225x10
315x8
405x2
405x2
405x2

Done.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 04, 2014, 09:51:46 AM
MOnday June 2nd.

Bench Night
Not much tonight, as I was working with a kid on his Deadlift while I was getting my Bench night in.

Axle Bench
75x15
115x15
165x10
205x8
255x5
255x5
255x5
255x5

Axle Bench w/ Maddog
295x8
295x7
295x6

Axle OHP Standing.
75x10
95x10
165x8
185x3
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 05, 2014, 09:11:57 AM
Deadlift Night

Deadlift off 6" blocks
155x10
265x8
375x5
485x1

Deadlift off 6" blocks w/ Black Rogue Bands
595x1
645x1
685x1 (see STFU & post something Heavy thread)
705 - Fail
705 - Fail

GHR
10reps
6 reps w/ 20lb chain necklace
4 reps w/ 40lb chain necklace
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 09, 2014, 09:26:57 AM
June 7th, it's time to build the Bowling Balls.

Seated HP
95x10
135x7

Added Blue Bands
155x10
175x8
195x4

Side Laterals
20x10
30x8
40x4

Prone Laterals
20x10
30x7
35x5

Single Arm OHP, corner bar
45x10
90x8
115x6
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 10, 2014, 09:44:20 AM
Deadlift Night.

Weighted Back extensions
bodyweight x10
20lb dbells x 10
40lb dbells x 10

Deadlift
155x10
265x10
375x5
485x2
535x1
605 - Fail
585 - Fail

Trap bar Shrugs
190x10
300x8
350x6

BOR
135x10
185x10
225x8

Bpdyweight this morning, 245lbs.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 13, 2014, 11:39:18 AM
Wednesday - Bench Night
Bench Press
135x10
185x10
225x8
245x5
245x5
245x5

275x8 w/ Maddog
315x5 w/ Maddog

Dumbell Nose Breakers
30x8
40x6
50x5

Dumbell seated Press
60x10
70x8
80x5

Tricep Pressdown
50x10
70x10
90x8

Thursday
Squat Night
Was running late last night, and didn't get a full workout it.
Stomach was a mess from lack of sleep and too much caffeine.
Back was tight and I had twinges of pain in certain areas.

Squats
95x10
135x10
185x8
225x5
275x5
315x5
365x3
405x7 (New PR)
465x1
505x1/2


The 405x7 smoked me.

Squat405x7 (http://www.youtube.com/watch?v=n8IPdeW8cpA#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on June 13, 2014, 01:05:17 PM
good job DA!  I'm doing my squats now.  Video for your critique will be up later :D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 16, 2014, 10:03:01 PM
Deadlift Night

Good Mornings, Superset w/ Super wide stance box squats
GM: 95x10
SQ: 95x10
GM: 145x10
SQ: 145x10
GM: 195x10
SQ: 195x10
GM: 245x8
SQ: 245x6

Deadz
135x10
225x10
315x10
405x12
Deadlift 405x12 (http://www.youtube.com/watch?v=dSqpIaMuY-s#ws)

GHR
6 reps
6 reps w/20lb chain
5 reps w/40lb chains
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 19, 2014, 09:42:17 AM
Bench Night

Bench
135x10
185x10
225x8
245x6
265x5
285x3
305x1

Bench w/ Maddog
315x6
365 fail

Push Press
95x10
135x6
155x3

dumbell Side Laterals
20x10
30x8
40x3

Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on June 19, 2014, 10:02:13 AM
What are your planned lifts for Aug 9th again?


edit; nevermind I found it.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 19, 2014, 10:14:49 AM
Right now, planning on opening with 500/300/600

Second attempts will be 530/330/630.

Diet is better this time, than March.  Chem regiment is tighter as well. 

Body weight will be right around 238lbs

We'll see what the next 7 weeks says about those numbers.

I'm assuming you're slightly up in the Squat, less in the Bench, similar on the Dead. No?
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on June 19, 2014, 10:17:13 AM
Haven't decided on openers yet, but I am trying for 575, 325, 625

Probably go like this:

525/550/575

275/305/325

550/600/625


Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 19, 2014, 11:05:07 AM
Very interesting.... You're aiming for a 1525 total.

If I hit those second attempts, I'm only going to bump 10-20lbs each.  So my 3rd will look like 550/340/640.  Total of 1530....

This is going to be damn interesting...  Any way we look at it, it'll all come down to that last Deadlift...

Will the Big Man crush it, or will the underdog rise to the challenge...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 19, 2014, 11:23:01 PM
Squat Night
Had a new lady begin training tonight.  Took up 45 minutes to work through Deadlifts with her.

Sophia had diet issues, so helped her out a bit.

Squats
Bar for 15
155 x10
265 x5
375 x3
485 x1
535 fail.
Knee Wrapping (http://www.youtube.com/watch?v=KzGSYcz20l0#ws)
Please ignore then ladies discussing diet in the background.  In fact, watch the Vid without Volume.

Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on June 19, 2014, 11:39:54 PM
Knee Wrapping ([url]http://www.youtube.com/watch?v=KzGSYcz20l0#ws[/url])

Nice shirt!  Where do I score one of those?   ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on June 19, 2014, 11:41:07 PM
So what's the verdict on the wraps compared to grippers?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 20, 2014, 01:10:38 PM
Knee Wrapping ([url]http://www.youtube.com/watch?v=KzGSYcz20l0#ws[/url])

Nice shirt!  Where do I score one of those?   ;D
As soon as they are ready to go out to print, I'll let everyone know when they can pre-pay and order them.  And for an Extra $5 you can have a word added to the back of the shirt.  :)
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on June 20, 2014, 01:35:04 PM
Would rather have seen a vid of the 535 fail.   :P
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 20, 2014, 01:44:15 PM
Fair enough. 

Knees Buckled in, arse shot back.

Squat Fail - 535lbs (http://www.youtube.com/watch?v=NdHvkXBTRqQ#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on June 20, 2014, 01:59:37 PM
Knee Wrapping ([url]http://www.youtube.com/watch?v=KzGSYcz20l0#ws[/url])

Nice shirt!  Where do I score one of those?   ;D
As soon as they are ready to go out to print, I'll let everyone know when they can pre-pay and order them.  And for an Extra $5 you can have a word added to the back of the shirt.  :)

I'm sitting here trying to figure out what my word would be,.  I can't stop thinking of the scene in Full Metal Jacket where Animal Mother says what word he's willing to get his ball blown off for.  I don't think that word would be good for me on my back.   :o
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 20, 2014, 02:19:49 PM
I'm sitting here trying to figure out what my word would be,.  I can't stop thinking of the scene in Full Metal Jacket where Animal Mother says what word he's willing to get his ball blown off for.  I don't think that word would be good for me on my back.   :o
That might be tough to explain to your wife, considering you have daughters.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 22, 2014, 10:44:23 PM
Damn.... I just did some looking about.  I hold the RPS Submasters, Pro, 242, Raw Modern, Connecticut, and New England records.  I hold the NY Masters, Pro, 242, Raw Modern,  Deadlift Record.  I hold the Masters, Pro, 242, Raw Modern, Connecticut, and New England records as well.

In August, the NY Records currently are Squat: 535; Bench: 325; Total: 1335.  So yes, I am aiming to take all of them back.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on June 22, 2014, 10:47:31 PM
Damn.... I just did some looking about.  I hold the RPS Submasters, Pro, 242, Raw Modern, Connecticut, and New England records.  I hold the NY Masters, Pro, 242, Raw Modern,  Deadlift Record.  I hold the Masters, Pro, 242, Raw Modern, Connecticut, and New England records as well.

In August, the NY Records currently are Squat: 535; Bench: 325; Total: 1335.  So yes, I am aiming to take all of them back.
Hell yeah.  Take them all!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 22, 2014, 10:52:22 PM
Arm Day
yesterday, Saturday.

Close Grip Bench, Superset w/ Barbell Curl
CGBP: 95x10
BC: 45x10
CGBP: 135x8
BC: 65x10
CGBP: 185x7
BC: 85x10
CGBP: 225x7
BC: 105x8
CGBP: 245x6
BC: 105x7
CGBP: 265x5
BC: 105x6
CGBP: 265x5
BC: 105x6

CGBP w/ Maddog
315x6
315x6

Nose Breakers
75x10
95x10
115x6

Dumbbell Cross face
25x10
35x10
40x5
Title: Re: Road to Recovery, and 1605lbs.
Post by: jrob69 on June 23, 2014, 07:06:08 AM
How close together are your hands on your close grip bench.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 23, 2014, 07:09:42 AM
Middle finger is on the end of the knurling.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 23, 2014, 11:45:45 PM
Twas Bench night tonight.  Very good night.  Write-up tomorrow.

Bench Press 295x2 (http://www.youtube.com/watch?v=WvW1IedZ5zA#ws)

Bench Press
95x10
135x10
185x7
225x12 (New rep PR)
275x5
275x4
295x2

315x3 (to a 3 board)

Floor Press
4x135x10

Band Pressdowns
Black Rogue Band
3sets, 15 reps
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 27, 2014, 08:53:24 AM
Squat Night
Various warm-ups and such.

Squats
Bar x10
155x10
265x8
375x5
485x2

485x5 w/ Rogue Black Bands
485x5 band work (http://www.youtube.com/watch?v=F9SO2vdalfc#ws)

Title: Re: Road to Recovery, and 1605lbs.
Post by: rangerNY on June 27, 2014, 09:26:35 AM
So what you're saying is that you wanted some help?  ;)

You look totally toasted after you racked it, but even your fifth rep looked like you had one or two more in the tank.  Solid.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 01, 2014, 10:37:07 AM
So what you're saying is that you wanted some help?  ;)

You look totally toasted after you racked it, but even your fifth rep looked like you had one or two more in the tank.  Solid.
Thanks.  Apparently, I was trying to say it on my last rep, but he couldn't hear it.  I knew it was going to be a struggle to get it back on the pins.

So, quick update here, as it's been a while since i was in the gym.  Saturday, I went to the Europa in Hartford CT to spot/load for RPS.  Got a slick new T-shirt from RPS.  Sunday was work. Last night was Deadlift night.

Deadlift Night
The Deadz
155x10
265x6
375x3
485x1
535x1
485x4

Super Heavy box Squats
375x6
485x5
595x1

GHR
3 sets, 7 reps.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 03, 2014, 08:46:59 AM
Bench Night
Tired, sore, Head not in the session.


Bench
bar x20
135x10
225x8
245x5
265x5
285x2
305x2 (2 board)

225x15 (Maddog)

Kettle Bell OHP
22lbx10
35lbx8
44lbx7

/Done
Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on July 03, 2014, 08:59:27 AM
Still looks like a good bench session to me. Hoping to hit those numbers someday.

What numbers are you looking to bench at the comp in August?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 03, 2014, 09:10:58 AM
It wasn't a bad session, it just was a struggle.

Numbers are good, but my shoulder was complaining this morning.

In August, I'm planning on opening 300, then 330 (5lb PR), and then 340/345/350 depending on how the day feels.

Most of my lifting sessions I'm tired, rundown, lack of sleep, and mentally slow.  I'm hoping that a week off before, plus a full night of rest, combined with a lot of good food, and I'll bang it up pretty good.
Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on July 03, 2014, 09:45:18 AM
I hear you on the struggle. That's how all my squat sessions are. I have this ominous feeling before I go in on squat day. I need to get past that.

Good luck in the comp. Hope you smash your PR.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 04, 2014, 05:24:35 PM
Today was Squat day.
Short session, pressed for time.

Barbell Squat
bar x10
bar x10
155x8
265x7
375x6
465x5

Stiff Leg Deadlift
155x10
155x10
155x10
155x8

Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on July 04, 2014, 06:32:22 PM
Nice...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 05, 2014, 11:17:46 AM
5 weeks to go...
In 3 weeks, I'm on vacation for a week. Back to train for a week, then a week off before the Meet.

I'm hoping those two weeks will be my deload/recovery. Everything on my upper body, (except biceps) aches.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on July 05, 2014, 12:26:04 PM
5 weeks!  It'll be here before we know it.  Time is flying by now.

I'm going to have to deal with a vacation too.  Wife didn't seem too thrilled with me taking one morning to get a 1 day pass at the gym near our resort.  All I plan on doing is going in and hitting 3-4 sets for squat, bench, deadlift and getting out.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 08, 2014, 08:57:43 AM
I'm looking to get into the hotel gym even if it's just some machines.  Something to lift on, and hopefully burn a few hours on while the Missus is at the conference.

Deadlift night
155x10
265x8
375x5
485x3
595 fail
595 fail
485+ 60lbs chains x1

GHR
3 sets, 6 reps each.

Shrugs
225x8
255x8
285x8
315x8

Done, out of time.

Tired.
Just too damn tired.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 10, 2014, 01:29:38 PM
Bench Night
Warm-ups not written down.

135x10
185x10
225x5
275x5
295x2
315x2 - board

Negative Bands,
225x5
225x5
225x5

Seated OHP Blue Rogue Bands
95x10
125x9
155x6
185x1

Skull Crushers
65x10
85x8
105x6

Dumbell Laterals
20x10 (semi Prone)
30x8 (semi Prone)
40x6 (semi Prone)
40x6 (Side)

Done.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Countryliftin on July 10, 2014, 05:10:44 PM
subbed. Nice squat numbers last session.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 15, 2014, 09:37:52 AM
Missed the whole weekend. 

Really need to work on my consistency.  After August, it'll be easier, as I'll have less happening in life.

Squats
Bar x10
bar x10
135x10
225x8
315x5
405x5
495x1

Walkouts
585 x30 seconds.  No Belt, no Wraps.
585 x30 seconds. Belted.

My upper body feels like I was hit by a car...

(http://www.omandcorp.com/images/moving stuff.jpg)
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on July 15, 2014, 09:40:56 AM
Good idea doing walkouts.  I'm guessing they are over your 1RM?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 15, 2014, 09:42:24 AM
They are well over my 1RM.  It accustoms your core to holding so much more weight than it can.  Much like doing high box squats with considerably more than your 1RM.  It's not about leg strength, but about core stability.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 17, 2014, 11:43:53 AM
Well, finally had an almost decent bench night last night.

Did a Meathead Road Trip and met a group of people at another gym.  With 9 people benching, We took over the radio, and the benches.

Barbell Bench
95x10
135x10
185x5
225x5
275x3
315 miss. 
As I came down with it, I could feel my traps loosening and my shoulder starting to seize up.
Tired, exhausted, and mentally wiped out.

5 board
365x3

CGBP
135x10
185x10
225x8

Tricep OH dbell extension
30x10
35x8
40x6

Done.
Trying to summon the energy to Deadlift tonight.
I think I may turn it into an Accessory night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: deerslayer on July 17, 2014, 11:46:16 AM
Pushing some nice numbers!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 17, 2014, 12:22:16 PM
Trying to. 

My goal, next October, is to Bench 365 at the 2015 Power Challenge in Everett, MA.

I'll also be taking a shot at the Squat Record for my division.  It's currently 590lbs.  And totalling over 1600lbs.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 20, 2014, 10:55:06 AM
Well, it was about time for a good Deadlift session.
 http://youtu.be/5DPc95k2Nig (http://youtu.be/5DPc95k2Nig)

Deadlift day
Warm-ups, stretching, blah, blah.
The Deadz
135x10
225x6
315x5
450x3
495x3
555x1
575x1

BOR
135x10
135x10
225x6
225x6

Shrugs Trap Bar 80lbs
130x10
220x10
310x10
400x6

Done.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on July 20, 2014, 11:00:16 AM
Great job, Alex!  Who was that nod directed to after you finished?  Seems like it was for someone in particular.  :D
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on July 20, 2014, 11:16:44 AM
Nice lift.
Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on July 21, 2014, 01:41:54 PM
Definitely nice lift. Came right up.

Was the nod directed to IS? You know you'd post it here didn't you?  :jester:
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 21, 2014, 02:19:20 PM
Thanks guys, I was pretty happy with it.  25lbs more and I'm at my opener.  Hopefully, the rest and last week of training I have will get me right there.

That Deadlift Record is coming home with me.

The Nod was just a simple "Yeah, I did that." note to everyone watching. and Maybe quite possibly, just one person in particular.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 29, 2014, 11:11:02 AM
Been a week since my last update.  On vacation, I got in a poor Chest workout.  Tough to do when the biggest dumbells in the gym are 50lbs, and there's one adjustable incline bench.  4 treadmills, 3 ellipticals and 2 bikes, only one "Weight Machine"....

Hit a decent shoulder workout while there though.

Last night was my last Heavy Deadlift night before the Meet.  Worked up to a 555lb triple.  Lost the last rep when my hips moved before my back did.  Last rep came up about 6 inches before I dropped it.

Deads
155x10
265x8
375x5
485x3
555x2 (and 1/4)
Deadlift 555lb x2 (http://www.youtube.com/watch?v=7Drk8FJy8b0#ws)

Prone Lat pulls w/ Shrugs
I set a bench up on platforms, lay the bar underneath it, and row it up to hit the bottom of the bench.  10 reps, then shrugs while I'm still prone.

95x10
145x10
195x4

shoulder cramp on the last rep.
Done.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 31, 2014, 09:05:33 AM
Bench Night
I'm fighting exhaustion here.  Just damn tired, and I'm relying too much on Pre-workout to get through a session.

Bench
95x10
135x10
185x5
225x5
275x3
295x2
295x2
365x0 (w/ Maddog)

Incline overhead bumbbell extension
25x10
35x10
45x6

out of time...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 01, 2014, 09:35:45 AM
Too Many Minds....

Squat Night

155x10
265x8
375x4
485x1
535x 1/2

I started down with 535, and could feel that my hamstrings were way too tight.  As I sank it litteraly felt like they were pulling apart.  I cut the rep short, as I didn't want to snap something with 8 days till the Meet.

All things considered, I'll open at 500, smash a 530 PR, and then take a 550 attempt.  It won't be a 575 or near 600 like Flex, but it will hopefully be enough that my Bench will offset the difference, leading us at the the same level into the Deads.

Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on August 01, 2014, 10:47:46 AM
Good work Alex. It's going to be fun.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 04, 2014, 09:13:50 AM
Saturday, was Accessory Day.

Skull Crushers
35x15
65x15
85x10
105x6
125x3

Close Grip Bench Press
95x10
135x10
185x10
225x6
275x3
295x1

CGBP w/Maddog
315x6
315x5
365x2

Incline Tricep Extension (dumbells)
20x10
35x10
45x4

OHP - seated (dumbell)
30x10
40x10
45x6
50x3

Side Laterals (dumbell)
20x10
30x8
40x4
45x3

And this morning, I was 248.2lbs.  I've started my Cut Cycle, and will come into the 242's.

So damn tired, though.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 06, 2014, 07:53:04 AM
Sunday I was 250.2lbs.

Adjust my food and water, Boom, 243.2 this morning.

Two days, and I'll land at 238 or so.

I'll put 7lbs back on before I lift.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on August 06, 2014, 09:21:05 AM
Man, I suck at weight cutting or I'm too good at it.  I came home from vacation a week ago 171.6 and went right back on my normal macro and calorie intake.  That brought me down to my pre-vacation weight of 164.2 after the water gain came back off.  Monday I cut out as many carbs as I could and increases water intake to about 1.5 gallons still keeping within my calorie range and this morning I woke up at 161.8.  That's too much I fear so I'm going to add back in a little more carbs.  My average carb intake this week has been 10g.

I am considering just landing in whatever weight class I end up in for my next week.  No progress at all under this one other than squat and that was due to switching to knee wraps and form changes.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 07, 2014, 09:01:58 AM
Well, my weight only dipped a margin yesterday.  243 even.  Good thing my weight class cutoff is 242.5lbs. 

Eat right today, cut water tomorrow, and I'm set.

So, this Meet Prep is almost done, in 3 days, I'll start a new training regiment.

"Winners celebrate. Champions start training for the next one."

Long Island Insurrection III, November 15th.

And what's coming after that, is a Strongman Couples competition in South Windsor, CT on December 6th.  Details shall be forth coming.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 11, 2014, 11:27:49 AM
So, the official weigh cut, was 13lbs in 5 days.  I learned that I need more time to properly refeed myself after the weigh-in.

And last night I signed up for the Long Island Insurrextion III on November 15th.

So, It's back into the gym tonight and planning out the rest of the Year.

My body is sore and beaten, but the light blood work will help move blood through everything and help the healing process.  My shoulders are tender today from the Bench and the Squat Bar.

And so it begins. :)

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 16, 2014, 07:38:51 PM
I've been slacking on my updates since the Meet.  I've hit a nice Bench nice, a Upper Back night, and Today was deadlifts and traps.

What better day than today to play with the new toys the Gym just picked up.

190lbs/hand Farmers Walk (http://www.youtube.com/watch?v=wczCEJLiD9c#ws)

190lbs/hand
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on August 16, 2014, 07:48:40 PM
November 15th.....hmmmmmm
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on August 16, 2014, 07:51:41 PM
November 15th.....hmmmmmm
A year is a long time to wait isn't it?

Alex, in awe of that gym.  Those FWs are more than my max deadlift :(
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on August 16, 2014, 08:11:43 PM
November 15th.....hmmmmmm
A year is a long time to wait isn't it?

Yep.  My kingdom for a healthy shoulder.....
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 17, 2014, 08:06:09 PM
Take the time, do a proper rehab/rebuild of your shoulder, and come back stronger.

I watched Matt Mills squat 665lbs, and Deadlift 800lbs in a Meet. He benched 335lbs.  Because Injury. 

Flex, do it right, and come back as a force to be Feared.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on August 17, 2014, 08:23:34 PM
I am gaining confidence in my squat in the mono.  Deadlift needs work.

Bench will always be my downfall, but I have seen this before.

Check out Kyle Sheridan on YouTube.  Dude has Monster Squats (600+) and Deads (700+) and benches mid 300's.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 19, 2014, 03:54:51 PM
Well, I need to get back into the swing of journaling.

Tricep night
Was supposed to do shoulders as well, ran out of time.

Close Grip bench Press
95x15
135x12
185x8
225x8
275x2

CGBP w/ Maddog
275x7
315x4

/Done.

Next week, the Meet will be over, and I'll be restructuring to build back up to November 15th.
And I'll be throwing in some Strongman training for the December 6th Strongman Competition.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 19, 2014, 06:54:51 PM
OK, It's officially Official.

I've signed and paid the entry fee for the RPS InsurreXtion III on November 15th in Long Island, NY.

Today, I paid the entry fee for the Lightning Fitness Couples Strong(wo)man Competition III. My training partner, Sophia, and I are giving it a go.  This will be interesting.  Spectator Fee is $5 if anyone's around and interested.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on August 19, 2014, 07:06:49 PM
OK, It's officially Official.

I've signed and paid the entry fee for the RPS InsurreXtion III on November 15th in Long Island, NY.

Today, I paid the entry fee for the Lightning Fitness Couples Strong(wo)man Competition III. My training partner, Sophia, and I are giving it a go.  This will be interesting.  Spectator Fee is $5 if anyone's around and interested.
Good deal.  Best of luck to the both of you!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 21, 2014, 09:56:34 AM
Went to the Gym for Squat night.

Too Many Minds....


Squats
4x10x135

Safety Squat Bar to Bench
160x10
250x10
300x10
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 26, 2014, 09:16:05 AM
My body was beaten up from the weekend, but I still hit the gym anyways.

Lackluster Deadlift Night

Deads
135x10
225x10
315x10
405x8 w/ Bands
495x5 w/ Bands

Farmers Walk
Set up a course in the gym of about 150', with right and left turns. 
1 lap, 150lbs/hand
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 03, 2014, 10:36:42 AM
I'm slipping up on my journal.

Deadlift night
Axle deads
115x10
205x10
295x8
385x5
385x1

Axle T-Bar rows
45x15
90x12
135x10
180x8

Dumbell Rows
55x12
75x8

Back Extensions
10reps
10 w/ 20lbs of chains
10 w/ 40lbs of chains

Seated Band Rows
10 reps w/ Rogue Green Bands
10 reps w/ Rogue Black Bands
8 reps w/ Rogue Black Bands

Axle Deadlifts (http://www.youtube.com/watch?v=oioBNIKP4ZQ#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on September 03, 2014, 11:13:48 AM
Damn that looks like a tough bar to hold onto.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 03, 2014, 11:27:09 AM
My Forearms are quite smoked today from it. I occasionally use it for benching, and OHP.

http://www.roguefitness.com/the-rogue-axle?gclid=CNb74dqtxcACFUVo7AodPAUAYQ (http://www.roguefitness.com/the-rogue-axle?gclid=CNb74dqtxcACFUVo7AodPAUAYQ)

Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on September 03, 2014, 11:29:08 AM
No thanks.  I have enough trouble with a 29mm bar. :D

Next week, go DOH :P
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 04, 2014, 09:01:25 AM
I need to switch up my hands to work differently. If you notice, one side leaves the ground before the other.

Last night was Press Night
My Lady joined us in the gym and she actually enjoyed it.  We'll see what the DOMS show in the next day.  She just stuck with light work. Biceps, triceps, shoulders, bench, and a few squats.   She at least know that it's Parallel or below. :)

My night went:
Barbell Bench
Bar x10
135 x15
185 x10
225 x6
245 x5
265 x 5

Axle Clean and Press
75x10
115x8
135x5
135x3
135x1

Side Laterals
20x10
30x8

Prone Laterals
20x8
30x6

Prone band stretch
Rogue red band x20
Rogue blue band x15
Rogue blue band x15

Done.

Axle press 135lbs (http://www.youtube.com/watch?v=4pNHKscbXls#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on September 04, 2014, 09:11:57 AM

My Lady joined us in the gym and she actually enjoyed it.

That is very cool.  Lisa came back this week too.  She was up and dressed by 5am yesterday and today ready to go.

Maybe we can get both of them on the platform next year.

Lisa's bench is still good, need to get her a smidge deeper on squats.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 04, 2014, 09:58:13 AM
Wendy does it just to get the exercise.  She plans on hitting the gym once a week.
She loves watching me compete, but won't ever step on the platform.  Just not her thing.

She wasn't even intimidated by my training partner.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 09, 2014, 10:22:58 AM
Deadlift Night

Deadz
135x10
225x8
315x7
405x4
495x1 (No Belt, just chalk)
495x1 (No Belt, just chalk)
495x1 (No Belt, just chalk)

Suitcase Carry 50' each way.
135lbs
155lbs
175lbs

175lb Suitcase Carry (http://www.youtube.com/watch?v=RzJso6g4Dxk#ws)

Stiff Leg Deadlifts.
135x10
225x10
245x8

Back Extensions w/ 45lb plate
10 reps
10 reps
10 reps
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 11, 2014, 02:05:27 PM
Bench Night
Barbell Bench
135x10
185x10
225x8
275x3
275x3

275x8 w/Maddog
315x3 w/Maddog

Clean & Press
95x6
115x6
135x6

Trap Bar Shrugs
170x10
260x10
310x8

Done.  My Lady joined me in the gym, and ended up pulling a muscle doing Goblet Squats.  So, wrapped up early.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 12, 2014, 09:06:05 AM
Squat Night

Barebel Squats
135x10
225x8
225x8 w/ 120lbs chains.
275x6  w/ 120lbs chains.
315x4 w/ 120lbs chains.
365x2 w/ 120lbs chains.
365lb Squat w/Chains (http://www.youtube.com/watch?v=b6fJcODZdEU#ws)

Barbell Hack Squats
95x10
135x10
185x8

Front Squats
95x10
95x10
135x8
135x8

kettlebell Walking Lunges
20lb bells, 50' down and back.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on September 12, 2014, 09:31:05 AM
Squat w/Chains

Nice.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 15, 2014, 01:18:46 PM
Shoulders

Circuit training.  I ran through these as a super set. One after the other.
Axle Press
75x10
115x6
165x1
165x1

Circus Dumbell Press
45x10
65x10
75x3
75x1

Plank Laterals
20x10
30x6
35x6
35x3

35 Water bar A water filled barrel, with handles, pressed overhead.
10 reps
10 reps
8 reps
6 reps

Done circuit.
Rear Delt Band Stretches
Rogue Blue band, 10 reps
Rogue Green Band, 10 reps
Rogue Green Band, 8 reps
Rogue Green Band, 6 reps
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 16, 2014, 12:25:19 PM
Deadlift Night
Deficit Deads
155x10
265x6
375x4
425x2
425lb Deadlift, 6" Deficit (http://www.youtube.com/watch?v=NYiPOWQ7pFY#ws)

GHR
3 sets, 6 reps

Farmers Walk
80ft, 115lbs/hand
100ft, 115lbs/hand
100ft, 185lbs/hand
80ft, 185lbs/hand

300lb tire
25 flips
20 flips
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 17, 2014, 01:36:13 PM
Bench Night
Bench
95x10
135x10
185x10 w/ 40lbs of chains
225x5 w/ 40lbs of chains
225x4  w/ 40lbs of chains

Dumbell Floor Press
45x10
65x8
75x6

Overhead Push/Press
95x10
95x10
95x10

dips
3 sets, 6 reps

Kettle Bell nose breakers
4 sets, 32lb bells, 10 reps
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 19, 2014, 09:16:25 AM
Squat Night
Squats
135x10
225x10
315x6
405x3
495x3 w/ Rogue Black Bands
545x1 w/ Rogue Black, and Blue Bands

545lb Squat w/bands (http://www.youtube.com/watch?v=ElBfRsPYX1E#ws)

Farmers Walk
115lbs/hand 6x50feet
185lbs/hand 4x50feet

Stiff Leg Deads
135x8

Legs were trembling, Upper back was smoked. Ended the night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on September 19, 2014, 09:52:48 AM
Nice squat.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 19, 2014, 10:19:50 AM
Thanks.  I've got 8 weeks from tomorrow to the Long Island InsurreXtion Meet.  I'm aiming for a 555lb Squat.

Training has been picking up the past few weeks, and I've been doing much more upper body training to help with everything.  I've neglected anything over head for far too long.  Need bigger shoulder, stronger traps, thicker chest.

I've already settled on my openers, for that weekend.  505, 305, 575.  Second attempts will be 545, 330, 610.  Given those, I'll go 555, 340, 625 and break 1500, and into the top ten on powerliftingwatch, for the 242 Masters.

At least in theory...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 23, 2014, 10:31:01 AM
ok, doing a little catch up on missed days.

Sunday 9/21 - Shoulders
I had a couple of the Cape Cod Animals join me, as they wanted to learn how to properly wrap their knees.  Hindered my time a bit, but was fun watching them cry when I cranked the Odin Wraps down tight.

OHP (Standing)
95 x 10
135x10
135x10

Shoulders were smoked already, this was just putting more pain on them. Cut early.

Trap Bar Shrugs
170x10
260x10
350x6

Out of time. /Done

Last night was the DEADZ.

Deadlift Night w/ Rogue Black Bands[/b]
245x10
355x8
465x6
575x1
575lb Deadlift, w/ bands (http://www.youtube.com/watch?v=KCmD0lNUGYc#ws)
625 fail
575x1

Tire Flip 300lb tire
6 minutes, 1on, 1off, 3 sets

Assisted Pull-ups Rogue Purple Band
3x10

GHR
3x6

Tonight, We Bench.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 24, 2014, 03:48:21 PM
Bench Night
CGBP
95x10
135x10
185x8
225x5

CGBP w/ Maddog
225x10
275x8

Steerng Wheel
45lb plate, 8 twists
25lb place, 20 twists
25lb plate, 20 twists

Circus Dumbell
55x10
65x8
65x4

Seated Skull crushers dumbell
25x10
35x8
45x6

Band Skull Crushers
Rogue Black Band
10 reps
10 reps
8 reps

Rear Delt Band Stretches
Blue rogue band
12 reps
10 reps
8 reps


Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 26, 2014, 09:44:20 AM
Smashed a great Squat night in 45 minutes.

My boss and his fiancee did a Crossfit Comp this past Sunday.  It was his third, her first.  She had to go into the hospital yesterday. Rhabdomyolysis. Her creatine phosphokinase levels, usually in the 80-300range for a healthy person, were at 57,000 Iu/L.  Kidney damage can occur above 4000.  Boss was running the store from open to close, while she was in the hospital.  Me, being the good employee, showed up at 6:30 so he could go to her.  Closed up at 8pm, at the gym by 8:30.

Box Squats
bar x10
135x10
225x10
315x8

Front Squats Rug burn on the Kiwi's, Deep.
barx10
95x10
135x6
95x10
95x10

Sled push
180lbs + 100lb sled
4 laps, 100' each

Stiff Leg Deadlifts
95x10
95x10
95x10

Done.
Title: Re: Road to Recovery, and 1605lbs.
Post by: itsagoodday on September 26, 2014, 12:44:41 PM
Killing it as usual I see!  8)

Holy crap about boss's fiancee.  Is she new to crossfit stuff, or did they just smoke her that much in the comp?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 26, 2014, 12:56:21 PM
She's only been at it a few months.  Although she's been in the gym for many years.  She just tried to keep up with the comp (her first) and over did it.  Probably a bit dehydrated, and and didn't hydrate afterwards.  Pushed it too hard, and landed in the ICU for 2 days, plus another 4 to go on top of that.

And yes, I'm killing it at the gym.  7 weeks from today, to the weigh-ins.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 29, 2014, 09:52:35 AM
Accessory Day
T-Bar Shoulder press
25x10
50x10
60x10
70x8

Axle Press
75x10
115x10
115x8
115x6

Side Laterals
20x10
25x8
30x6

Bent-over Laterals
20x10
25x8
30x6

Farmers walk 50' down, and 50' back
270lbs
370lbs
370lbs
400lbs

400lb Farmers Walk (http://www.youtube.com/watch?v=nZ4PXeJ0KrE#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 30, 2014, 09:47:30 AM
Deadlift night
Back/Traps/grip were still smoked from yesterdays farmer walk, so I had to change up the night.

Sumo Deads, 3" blocks
135x10
225x10
315x8
405x1
405x1
Traps were in agony at this point, and my grip was giving out.

Bent over Rows
135x10
185x10
225x10

Band Pull ups
Rogue Green Band
8 reps
6 reps
6 reps
4 reps

GHR
4sets, 6 reps

Donkey Kick, Green band
3 sets, 10 reps
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on September 30, 2014, 07:32:18 PM
Those farmers walks look insane.  Good work in here.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 03, 2014, 10:05:25 AM
Lacking in my updates here...

So, a correction first.  Apparently only Interweb Stars call a Farmers walk as a Totals.  In a Comp, it's called per hand. So, I didn't do a 400lb Farmers walk, I did a 200lb Farmers Walk.

Tuesday was Bench Night
Axle Bench Press 25lb Axle
115x10
165x10
205x8
255x7
255x3 w/30lbs chains

Band Tricep Pressdowns
Green band 10 reps
green band 10 reps
black band  8 reps
black band  8reps

Dumbbell Nose Breakers
30x10
40x8
45x6

Band Nose Breakers
Green Band 25 reps
Green Band 25 reps
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 03, 2014, 10:19:05 AM
Squat Night
Squats
135x10
225x10
315x8
405x5
465x3

Front Squats
135x5
135x5
135x5

Stair Jumps
2steps, 3 sets
3 steps, 3 sets

Sandbag Stair Carry
80lb bag
100lb bag

Box Jump
24", 10 reps
30", 10 reps
36", 6 reps
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 07, 2014, 09:10:00 AM
Got a bit of catching up to do.  Hit the gym on Sunday for a Bi's & Shoulders day. Then Deads last night.

Here's the highlight from Last night.

245lb Farmers Walk.

245lb Farmer Walk. (http://www.youtube.com/watch?v=UDnMe8donog#ws)

Only made it about 25'. And yes, I made an attempt at picking up nearly 500lbs and carrying it across the room.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on October 07, 2014, 03:22:20 PM
Nice.  Do they always have the same events at the strongman comps?  Seems every time I catch it on the boob tube they change it up a little.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 07, 2014, 03:38:16 PM
They vary the events quite often.  Usually they break it down by about 5-6 different type of events.

Squatting, Deadlifting, Clean and Press, Loading, Carrying, and Flipping/Pulling.  The individual events are open.

2013 the Couples Comp event was Press Medley, Farmer's Walk to Suitcase carry, Yoke to Sled Pull, and Atlas Stones.
Press Medley: 2 minute time limit (Female/Male) Lightweight: Circus DB 55lbs/120lbs, Axle 105/245, Log 110/250, Block 75/175. Heavyweight: Circus DB 65/140, Axle 115/270, Log 125/270, Block 95/200 Novice: Circus DB 45/100, Axle 85/215, Log 100/220, Block 75/150

Deadlift Tag Team: 2 minute time Lightweight: 205/405, Heavyweight: 225/455lbs, Novice: 185/385 (One member goes at a time, partners must tag each other in when switching) Straps ok

Farmers Walk to Suitcase Carry: Women do Farmers walk 50 feet, male partner then does a suitcase (1 arm farmers walk) back 50 feet, running back for the other 50 feet. Lightweight: 150, Heavyweight 170, Novice 120 (lbs each hand). One drop allowed

Yoke to Reverse Sled Pull: Men walk the yoke down and then get on a sled for the female partner to drag back 50 feet each. Lightweight yoke: 600, Heavyweight yoke 700, Novice 550. One drop allowed

Stone Series: Lightweight 95/195, 115/225, 135/240, 155/275, 175/300 Heavyweight 115/225, 135/240, 155/275, 175/300, 195/340 Novice 75/175, 95/195, 115/225, 135/240, 155/275. Tacky ok

-Girl loads stone then guy loads stone, girl loads, guy loads…When one member cannot lift the stone the team is done, Press medley works the same way, girl presses DB, guy presses DB, girl presses axle, guy presses axle
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 20, 2014, 04:53:21 PM
I slacked off the journaling, but not the training.

Here's one from this past weekend. 

180lb Log Press (http://www.youtube.com/watch?v=bKKq6e7-UCg#)

I went to Lightning Fitness in Connecticut to do some strongman training.  Huge, awesome gym. I seriously was the small guy there.  All sorts of cool toys and equipment.  Really interesting, though, was that there was not a single treadmill, elliptical, or cardio machine in the building.  Oh, you want cardio? here's a 200lb sandbag, or a 1000lb tire, or a Yoke, or damn hear every type of heavy thing you can pick up and carry.  You need more cardio? Carry it faster.

I thought I was doing good with a 245lb farmers walk.  These guys were using 300lbs and nearly running with it.

I'll load up the 800lb tire flipping I did tomorrow.

Oh, and the girl next to me, that was pressing the 8" log, was using 220lbs.  Yeah.... I was the small guy.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on October 21, 2014, 01:44:38 AM
I slacked off the journaling, but not the training.

Here's one from this past weekend. 

180lb Log Press ([url]http://www.youtube.com/watch?v=bKKq6e7-UCg#[/url])

I went to Lightning Fitness in Connecticut to do some strongman training.  Huge, awesome gym. I seriously was the small guy there.  All sorts of cool toys and equipment.  Really interesting, though, was that there was not a single treadmill, elliptical, or cardio machine in the building.  Oh, you want cardio? here's a 200lb sandbag, or a 1000lb tire, or a Yoke, or damn hear every type of heavy thing you can pick up and carry.  You need more cardio? Carry it faster.

I thought I was doing good with a 245lb farmers walk.  These guys were using 300lbs and nearly running with it.

I'll load up the 800lb tire flipping I did tomorrow.

Oh, and the girl next to me, that was pressing the 8" log, was using 220lbs.  Yeah.... I was the small guy.



Very cool, I've always loved the Strongman style routines. Ain't nothing like usable strength.

Question about your first post: Is the bar or weights you used different than normal? I was expecting moar plates for a 315lb lift :o
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 21, 2014, 09:00:14 AM
That bar in the vid is a 50lb bar, and the big plates are 100lb plates.  In videos from a more recent Meet, you can see the 100lb plates are bright green.

RPS Uses Iron Wolfe Barbells at their Meets.  The Bench bar is 50lbs, the Squat Bar is 65lbs.  Deadlift bar is an Okie Bar, which is 45lbs.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 21, 2014, 10:36:56 AM
and here's the Tire Flipping.  We have 60 seconds to get as many flips as we can.  Right now, it looks like it'll be around 10-12.

00lb tire flip (http://www.youtube.com/watch?v=unqYf8CxJUQ#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 21, 2014, 10:36:33 PM
Deadlift night

The Deadz
155x10
265x10
375x7
485x2
595x1

595lb Deadlift (http://www.youtube.com/watch?v=TyK_wYa_LAg#ws)

Leg Curls
35x10
50x10
75x6

BOR
65x10
115x10
165x10

/done
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 23, 2014, 08:56:23 AM
Bench Night

My back was smoked from the Deads on Tuesday.
Very painful to get upper back tight and hold it.

Bench
135x10
185x10
225x8
275x5
295x1

Bench w/ Maddog
315x6
365x4

Close Grip Bench Press
225x5

Dumbbell Nose Breakers
30x10
45x8
55x5

Tricep Pressdowns On X-over machine
85x20
130x12
150x10

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 27, 2014, 12:59:13 PM
Squat Day
Saturday Morning.

Squats
Had to kick a guy out of the squat rack who was using it to hang his towel and sweat shirt on while he jumped rope.  He was pissed at me, until he I hit 405x8.
135x10
225x10
315x5
405x8
505x2

Led Press
450x10
540x10
630x8

Standing Leg Curl
40x10
60x10
80x6
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 27, 2014, 01:01:32 PM
And the Roster is posted.

http://meets.revolutionpowerlifting.com/2014/11/15/insurrextion-iii/ (http://meets.revolutionpowerlifting.com/2014/11/15/insurrextion-iii/)

Openers are 505/305/580

Second attempts are 540/330/610

The only thing of note right now, is my training partner may have a bicep injury and is trying to decide if she's backing out or not.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 27, 2014, 01:04:29 PM
Dangerously close to a 1500 total...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 27, 2014, 01:18:50 PM
The second attempt on Squat should go good.  And I'll take a conservative 15lb jump to 560.  Deads, I feel really good on right now.  I pulled 595 a week ago, and it went up with out a struggle.  My 3rd attempt there will be another 15lb jump to 625.

If I hit all 3 3rds, it'd a 560/340/625 = 1525lb.

Chems reg is coming together perfectly.  Training came right together.  No real outside stresses, so everything looks good.

It will be very close to a 1500lb total.
Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on October 27, 2014, 01:44:12 PM
The second attempt on Squat should go good.  And I'll take a conservative 15lb jump to 560.  Deads, I feel really good on right now.  I pulled 595 a week ago, and it went up with out a struggle.  My 3rd attempt there will be another 15lb jump to 625.

If I hit all 3 3rds, it'd a 560/340/625 = 1525lb.

Chems reg is coming together perfectly.  Training came right together.  No real outside stresses, so everything looks good.

It will be very close to a 1500lb total.

Best of luck. In for vids.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 28, 2014, 09:15:09 AM
Best of luck. In for vids.
Thanks!  There will be Vids.  !!

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 28, 2014, 09:18:36 AM
Deadlift night
My back was still jacked up from lack of Sleep, and Squats on Saturday.  So, I worked around it.  Couldn't Dead, so I did Upper Back.

Shrugs w/ Rogue Trap Bar (80lbs)
190x10
300x10
410x8
410x6

T-Bar Shrugs
45x10
95x10
125x10

Circus Dumbbell
50x10
70x6

Exhaustion was well set in by this time.
/done.
TOmorrow is Bench Night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 29, 2014, 10:29:21 PM
Bench night was good.

315lb Bench (http://www.youtube.com/watch?v=OJYCO-26t3E#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 30, 2014, 09:58:50 AM
Bench Night
I mixed close grip (pinky 2" in from line) and wide grip grip (index finger on line) to warm up everything.

95x10 (CG)
95x10 (WG)
135x8 (CG)
135x8 (WG)
185x5 (CG)
185x5 (WG)
I switched to my standard grip from here. (Pinky finger on the line)
225x10
275x6 (rep PR)
295x1
305x1
315x1 (with a slight wobble)
(and a new Gym PR)

Slight incline Dumbell Press
30x10
55x10
75x8

Side Laterals
20x10
30x8
40x6

Last one of the side laterals I felt a slight tweak in my left shoulder.  Called it a night as I'm too close to a Meet to risk an injury.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 30, 2014, 10:22:31 AM
Congrats on 315.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 30, 2014, 02:14:13 PM
If all goes right, this looks to be a 340 bench at the Meet.

Then it's contemplation time, as my next Meet isn't until August 2015. Given that it's enough time to run Smolov Jr. between now and then, I can add 30-50lbs on my bench. 340+50 is just staring a 4 plate bench in the face.  Before I turn 45, I'll be looking at a 4 plate Bench.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 30, 2014, 02:15:19 PM
That would be awesome.  I will never get there.

Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on October 30, 2014, 05:52:18 PM
Great job Alex. I'm surprised you don't have another meet until August though.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 30, 2014, 07:12:00 PM
Taking time to build, and recomp my body.  Have to slim it down a bit.  And I might throw in a Spartan Beast to make it fun.
Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on October 31, 2014, 07:20:11 AM
If all goes right, this looks to be a 340 bench at the Meet.

Then it's contemplation time, as my next Meet isn't until August 2015. Given that it's enough time to run Smolov Jr. between now and then, I can add 30-50lbs on my bench. 340+50 is just staring a 4 plate bench in the face.  Before I turn 45, I'll be looking at a 4 plate Bench.

That sounds like a real solid plan.

Congrats on 315. In for vids of 340.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 02, 2014, 07:41:18 PM
Shoulders

Seated Overhead Axle Press
75x10
125x6

Axle Push Press
125x8
175x1

Side Laterals
20x10
20x10
20x10

Prone Band Stretch
Rogue Blue band x20
Rogue Green band x12
Rogue Green band x8

Circus Dumbell Press
50x10
70x8
80x6

Rear Delt Machine
30x10
60x7
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 03, 2014, 12:50:02 PM
Openers are Submitted for the 2014 RPS InsurreXtion on Long Island III.

505/305/580

Second attempts will be 545/330/610.

No idea on 3rds, until I've done my 2nd attempts.

Ammonia caps and a Fresh Bottle of Nose Tork have just arrived. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 04, 2014, 11:05:57 AM
Back Night
Deadlifts are where they need to be, so I did Upper Back.

Dumbell Rows
40x10
70x10
80x10
100x8

Reverse Ring Flies
3 sets, 10 reps

Low Cable Rows w/ Monster Triangle (http://www.roguefitness.com/rogue-monster-grip-triangle)
80x10
170x10
240x10
300x6 (Entire Rack)

Shrugs Snatch Grip
135x10
135x10
135x10

10 days from weigh-ins.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 06, 2014, 09:26:12 AM
Bench Night
It was a struggle last night. Inconsistent and couldn't focus. Might have been the exhaustion and pre-workout that made a bad combination.

Tried a New PreWO called "Angel Dust (http://store.blackstonelabs.co/angel-dust)"
Meh...

Bench Press
bar x10
135x10
185x10
225x4
275x3
315x1
315x1
335x1 (to a 2 board)

CGBP w/ Maddog
275x10
275x10
275x3

Zydrunas Press
Bar X10
95x10
135x5

and done. Lost focus and couldn't keep it going.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on November 06, 2014, 09:58:37 AM
Bench is coming along though...

I'm long done with PWO supps.  I don't even bother with Creatine anymore.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 06, 2014, 10:31:32 AM
Bench is coming along though...
Slowly, but progress is progress. If it was easy, every one would be benching 4 plates. 

My goal of 340 at the Meet is looking more possible.
I'm long done with PWO supps.  I don't even bother with Creatine anymore.
If I lifted at 6pm on my way home, I'd be able to skip the PWO.  But I don't hit the gym until usually 7:30.  I usually get lots of samples of stuff at the store. so I try all sorts of PWO's out.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 07, 2014, 10:50:38 AM
Last night was a short but interesting Squat night.

Squats
I had a considerable amount on my mind and wasn't really focused on the lifting.
135x10
225x10
315x10
405x10

/done.

It wasn't until I reracked it, that I realized I had banged out 405x10, which is a new rep PR.  Mind was miles away and emotions deep. Simply hoisted it, and cranked it.

That was my last heavy lifting session before InsurreXtion III.

http://meets.revolutionpowerlifting.com/2014/11/15/insurrextion-iii/ (http://meets.revolutionpowerlifting.com/2014/11/15/insurrextion-iii/)



Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on November 07, 2014, 11:11:24 AM
Been a helluva long time since I did 405 for 10 reps.  And I mean like 20+ years.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 07, 2014, 11:17:01 AM
Well, I'm planning on squatting 600lbs.  Seems like I need to do a few more reps on occasion.  ;)

And yes, I'm feeling it today.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on November 07, 2014, 11:21:52 AM
No e-bragging but I used to do 405 for 12 reps with no belt or wraps @ 230lbs.   :o

I was a beast at 26.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 07, 2014, 11:40:01 AM
No e-bragging but I used to do 405 for 12 reps with no belt or wraps @ 230lbs.   :o

I was a beast at 26.
I think it's time for you to break that record.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 10, 2014, 11:01:47 AM
Day Two of my Water cut.
I also eliminated Caffeine, so when I hit it on Meet day, I'll get a little extra boost.

Slept like crap last night due to getting up 6 times to hit the bathroom, and a caffeine headache.

So, it's Monday, and I'm irritable, tired, grumpy and hitting the bathroom every 15 minutes.

Yeah, I'm really nice to be around today.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 11, 2014, 09:14:30 AM
Took a 1/2 dose of Noxitropin last night, slept like a baby. 

Scale this morning reads 248.4lbs.  5.8lbs to go to make the 242's.  I should skate right in at 237+/-.

Once the Water Cut process kicks in, I'm on the train till I hit the weigh-in scale.  No stopping halfway.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 13, 2014, 07:01:04 AM
245.0

2.4lbs to go.

I'll hit an epsom salt bath tonight to make sure I drop the last few pounds.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on November 13, 2014, 07:42:03 AM
Sounds like you'll nail the weight in just fine.

Rooting for you on the comp, go get 'em!
Title: Re: Road to Recovery, and 1605lbs.
Post by: peacesells on November 13, 2014, 10:08:21 AM
Deralta,

What is a water-cut?
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on November 13, 2014, 11:14:30 AM
I'll hit an epsom salt bath tonight

:thatsgay:


But seriously how does it help?
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on November 13, 2014, 12:12:51 PM
I'll hit an epsom salt bath tonight

:thatsgay:


But seriously how does it help?

It's said to help with DOMS and myofascial pain, but it's method of action and efficacy is sketchy.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 13, 2014, 04:52:18 PM
Deralta,

What is a water-cut?

http://fourhourworkweek.com/2013/05/06/how-to-cut-weight-ufc/ (http://fourhourworkweek.com/2013/05/06/how-to-cut-weight-ufc/)

In past trials, I've cut anywhere from 13-20lbs in 7 days to make my weight class.  You basically dehydrate yourself to hit the weight class, and then refeed to be heavier and stronger.
I'll hit an epsom salt bath tonight


But seriously how does it help?
The water will be wicked hot.  Almost to the point of too hot.  The heat forces your body to dissipate the extra warmth.  Even though you're submerged in water, you'll start to sweat heavily.  The Magnesium in the Epsom salt will help to suck moisture out of my body.  I'll only do a short 20-30minute bath, as that's all I really need to lose.  I'm not betting on the RPS scale as I don't really want to miss.  I'd rather be a few lbs under, than a 1/2 lb over.

Sounds like you'll nail the weight in just fine.

Rooting for you on the comp, go get 'em!
Thanks! Currently cooking bacon, sausage and White Chocolate pancakes for my refeed.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 14, 2014, 10:39:57 AM
Officially weighed in at 239.8lbs.

Now, it's time to kill the refeed. 6donuts, a liter of pedialyte, and a pound of sausage is already in my tummy.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on November 14, 2014, 11:06:13 AM
Officially weighed in at 239.8lbs.

Now, it's time to kill the refeed. 6donuts, a liter of pedialyte, and a pound of sausage is already in my tummy.

Donuts and sausage I could handle but I'd have to force myself to drink pedialyte...bleech.
Unless they changed the taste since the last time I had to give my boys any.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 16, 2014, 11:02:06 AM
Botched my refeed, couldn't get refueled and had a less than stellar Meet.

505/330/580. 4/9
Missed depth by a 1/2 inch on 545, twice. Back started to cramp on my 330 bench, so waived my 3rd attempt. Pulled 580 easily. 610 barely left the floor.

Vids and more details later tonight.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on November 16, 2014, 12:51:06 PM
Still not too bad.  Work on that depth with your squats and you'll be at a 1500 total in no time.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 16, 2014, 08:35:04 PM
OK, the full write-up.

Started my Water Cut on Sunday, 5 days out from the Meet.  Dropped 13.4lbs by weigh-in and tipped the scales at 239.8lbs.  Started my refeed, and I attempted to improve it by adding an electrolyte powder to the Pedialyte.  It had the reverse effect and I was flushing water out of me faster than I could get it in.  That killed any chance of rehydrating/refeeding to get my weight back up.  Because of the inability to keep water in me, I had acid reflux, and slept like shit that night.  Woke up Saturday morning, felt like shit.

Made it to the Meet location, and had a tough time warming up.  I was lifting out of sequence with the Ladies and men's 148's.  They were squatting 150-200lbs to warm-up, I needed 400 one the bar.  Opened at 505lbs, smoked it.
505lb squat (http://www.youtube.com/watch?v=HoLE08HsF2k#ws)

Went to 545 next, and although it didn't feel heavy, and moved easy, I felt weak and didn't hit depth. Same with my 3rd attempt.
545lb Squat (http://www.youtube.com/watch?v=EIOUegmYINk#)

Bench was up next.
Because I have a shit bench, I wasn't too bad on the warm-up.  Tough when the girl ahead of me is benching 250 as her last warm-up, and I'm only 25lbs more...
Smoked the 305 opener.  Didn't even Feel heavy.
305lb Bench (http://www.youtube.com/watch?v=hqRN0YDiYNw#)

2nd attempt was 330lbs.
Easy lift, and I knew I had more in me.  Only problem was, that due to the hydrating issue I had, my Back was ready to cramp up, and I knew than anything heavier would cause problems.
330lb Bench (http://www.youtube.com/watch?v=TyuswwYU2tU#)

Waived my 3rd attempt.

Deadlift
The warm-up sucked.  Basically, 225x5, 315x3, 405x1, 495x1, 545x1  and it was go time. 
580lb opener. Moved nice and Smooth.
580lb Deadlift (http://www.youtube.com/watch?v=POBNulWa5vs#)

As soon as I set it down, I knew that I was done.  I simply didn't have 610 in me.  Called for it anyways, but it only moved about 6" off the floor.

It was a learning experience.  I PR'd my openers, and PR'd my Bench.   I learned a lot about what I shouldn't do, and a few things that I need to do for the next one.  I've been advised by a few different people, that I need to sort out my Meet Day Support Crew.  I need to be a bit selfish in my prep, and I need to do a Meet without helping other lifters.  That's not really my style, but they've all said that if I want to go big, I need to make these changes.  This is all from people who out-squat, and out-bench me, and have been doing this a lot longer than I have.

Now, it's time to sit and think about what's next.

I am dropping Deads from my programming for the next 3 months.  I have a weak upper back, and this is crucial in my Deadlift, Bench and Squat.  It's time to fix that problem.



Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on November 16, 2014, 08:44:33 PM
Good job on the PRs Alex.  That squat was close.  It looked to me like you went down a bit slower with it than your opener.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 20, 2014, 09:26:05 AM
Back at it.

Shoulders
Zydrunas Press
bar x10
65x10
85x10
105x6
125x2

Prone Laterals superset w/ Side laterals
10x20
15x15
20x12
30x6

Short night due to working late.

Squats tonight.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on November 20, 2014, 10:21:10 AM
505 squat - looked like a nice easy warmup

545 squat - looked deep enough to me

Bench looked good.

580 DL looked OK, but looked heavy for a 1st attempt.

Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on November 20, 2014, 10:30:15 AM
Made some prs. Check.
Learned what not to do with reefed. Check
Addressing an imbalance issue. Check

Sounds solid to me DA!

While your squat opener was deep I don't think the next one was all that bad. Looked to me like you got the depth. Too bad the shot wasn't from the side.
Speaking of that, since I've not been to the pl contest is there a judge looking from the side? I find it hard to believe a judge sitting in front would be able to tell a true parallel.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 20, 2014, 11:18:10 AM
Made some prs. Check.
Learned what not to do with reefed. Check
Addressing an imbalance issue. Check

Sounds solid to me DA!

While your squat opener was deep I don't think the next one was all that bad. Looked to me like you got the depth. Too bad the shot wasn't from the side.
Speaking of that, since I've not been to the pl contest is there a judge looking from the side? I find it hard to believe a judge sitting in front would be able to tell a true parallel.
It was high by about an inch.  Yes, there are three judges on every lift.  One front (head) judge, and two side judges.  It'd difficult to argue with a judge on depth, when it's Gene Rychlak sitting in the chair telling you it was an inch high.  I'll get that next time, and in fact, I'll be aiming for 575lbs.

505 squat - looked like a nice easy warmup

545 squat - looked deep enough to me

Bench looked good.

580 DL looked OK, but looked heavy for a 1st attempt.
Due to warming up with the women and Lightweights, that 505 was literally my last warm-up squat.  The 545 was the real effort.
I opened with 575 in August.  I went with 580 this time.  In all honesty, that 580 was all I had left.  Mentally, and physically exhausted by that time.  With the things that had gone wrong, my head was not in it by that time.   Next time, I'll compete closer to home, I'll hit the bodyweight better, and not screw up my refeed.

Thanks for the encouragement, guys.
Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on November 21, 2014, 07:02:03 AM
Sorry to hear things didn't go as planned. Like Flex, I think that 545 looked low enough.

I'm sure you'll kill it next time out.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 24, 2014, 01:19:34 PM
It appears I've missed a few journal logs. 

Last week was a bit of a wash.  I really need to remember to take off the week after a Meet.  I hit the gym but was just about junk each time.  My training partner is down for the count with her Bicep injury, and we've backed out of the Strongman Couples Meet.

Thursday was Shoulders and Triceps.
Zydrunas presses
Superset - prone and side laterals
Circus Bumbell up to 75lbs.

Sunday, I was back at it.

Upper Back Day
Farmers walk
75lbs x50' x2
165lbs x50' x2
215lbs x50'
215lbs x25' 

Zydrunas Presses
bar x10
95 x10
115 x8

Super Set - Side and Prone Laterals
20x20
30x15
40x8
50x3
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on November 24, 2014, 05:12:38 PM
Sucks to here about your partner's injury.  Are you going to compete solo or just withdraw?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 24, 2014, 06:43:19 PM
It's a Couples Competition, so without out her, I can't compete.  With less than two weeks left, I couldn't find a partner that wanted to do it.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 01, 2014, 10:05:12 AM
My journaling has been quite suspect lately.

11/26 - Late afternoon Chest/Shoulders day.
Can't remember, as I was pressed for time.  Gym closing early and all for Holiday.

11/29 - Trip to Lightning Fitness in South Windsor CT. 
Log Presses, worked up to 185x3 x 3
Farmers carry, stepped off wrong on my start, and popped something in my Calf.  Spent the next two days hobbling around.  Today it's better, but still have to go tender for a week of so to let it heal.

11/30 - Arm Day
CGBP - w/ ROgue Axle
75x10
125x10
175x10
225x7
275x2
275x6 w/ Maddog

Dumbell Nose Breakers single dumbell
30x15
50x12
70x8

Band Press down
Black Rogue Band
3 sets, 12 reps each

Barbell Curls
35x10
55x10
75x10
95x4

Concentration Curls
30x10
40x10
45x5


Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 02, 2014, 09:46:37 AM
Upper Back Day
Dumbell Shrugs
40x25
55x25
70x25
85x15

Barbell Shrugs
225x10
315x10
365x6

Sled Drag 88lb sled
This was tough, as my footing was unstable due to my calf injury
90 +Sled x50 feet x2
135 +Sled x50 feet x2
180 +Sled x50 feet x2

Close grip pull downs w/ Rouge Fat Grip
120x15
180x11
220x6

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 04, 2014, 09:30:06 AM
Bench Night
Bench Press
95x10
135x10
185x5
225x13 (new rep PR)
275x3

Zydrunas Press
95x10
115x5
115x3
125x3

Prone Band Stretch
Rogue Green Band x15
Rogue Green Band x15
Rogue Green Band x15

Axle Push Press
75x10
75x10
75x10

Side Laterals
30x10
40x10
45x6

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 08, 2014, 02:43:25 PM
Last THursday, was Squat Night.

It did not go well.

Light warm-up squats were fine, but as soon as I hit 315, I couldn't unrack the weight without serious pain in my back. 

I was able to crank the leg extensions heavily, but that was about it.

It literally feels like someone is holding a branding iron across the middle of my back when I attempt to unrack the weight.  I'll be checking in with a chiro this week to see if there's been any improvement in my spine, as I haven't been able to get back into the gym since then.

Tonight, is Upper Back Night.
Hoping it goes better than it has.

On Saturday, I went to watch the Strongman Couples Comp, and I really enjoyed it.  It really opened my eyes to a few things.  One, is that I really want to do one of these.  Two, relationships can help or hinder training.  Three, I really want to get back on the chems and move some serious weight.

And, I started working with a diet coach yesterday.  It's time to trim my Walking Around weight down to 235, from 255.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BigDaddy on December 08, 2014, 02:45:05 PM
Bummer man, sorry to hear about the back.  I hope that it's something that clears up quickly!
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on December 08, 2014, 05:11:56 PM
Man, that sucks!  Hope your back gets better soon.  Do what you can and be smart.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 09, 2014, 10:17:32 AM
Checked in with the Chiro last night, and the vertebrae is slipping back into place.  He noted, that it was a particular muscle group on one side of my spine that looked slightly injured and that weakened muscle allowed it to slip out.  Now, it's a matter of getting that vertebrae back in place, and rehabbing that injured muscle.  Fun!

I blasted an Upper Back/Shoulders routine last night.

Zydrunas Press
95x10
115x6
135x2
135x1

Push Press
115x10
135x8
155x3
175x2

Circus Dumbbell
70x6 each hand

Shrugs
205x10
315x10

15 minutes of Treadmill

155lb pushpress x3 (http://www.youtube.com/watch?v=s0rnEcxYQ8A#ws)


175lb pushpress x2 (http://www.youtube.com/watch?v=xV3hrKluJ4E#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on December 09, 2014, 09:26:23 PM
Wait a minute... You deadlift almost 600lbs and you have weak muscles in your back?  :S

Glad to hear it's nothing serious.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 11, 2014, 09:40:24 AM
Yep, injured and weakened back, and I still pull near 600lbs. 

/no Excuses.

Bench Night
135x10
185x10
225x5
225x5
225x5
245x3

Bumbell presses
45x10
60x10
75x8
80x8
80x8
80x8

Prone band pulls (rear Delt Rogue Green band
3set 15reps each

15 minutes of elliptical
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 15, 2014, 09:59:13 AM
Had a shit week of training, so I did what I could to get myself mentally back into it.

15 minutes of MISS cardio (treadmill)
Barbell Curls
35x10
55x10
75x10
95x8
95x6
95x5

Zydrunas Press (shoulder warm-ups)
55x10
55x10
55x10

Push Press
95x10
115x5
135x5
155x4
175x1
195x1
200x1

Side Laterals
20x27
30x18
40x12

Upright Rows
55x10
75x10
95x10

200lb Push Press (http://www.youtube.com/watch?v=lujsEKe1LPU#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 16, 2014, 12:26:32 PM
Upper Back

Bent Over Rows
95x10
135x10
185x10
205x10
205x10
205x10

Dumbell Rows
50x10
70x6
80x5

Close grip pulldowns
120x10
170x10
200x6
210x5

Farmers Carry
75x2x50'
115x2x50'
165x2x50'
165x2x50'



Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on December 16, 2014, 01:21:48 PM
Your weren't kidding when you said you were going to work on strengthening the upper middle back
Looks like you had a good session
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 18, 2014, 10:46:36 AM
Your weren't kidding when you said you were going to work on strengthening the upper middle back
Looks like you had a good session
It was a very good session.  Not the heaviest Farmers Carry I've done, but I'm still favoring my calf so I don't re-injure it. 

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 18, 2014, 10:52:47 AM
Bench Night

Barbell Bench Press
95x10
135x10
185x10
225x10
245x5
245x5
265x3

Incline Dumbell Press
40x10
60x8
70x5

Dips
3sets, 6 reps.

Pullovers
50x10
60x10
70x6

Tricep Pressdowns
60x10
90x10
100x5

Treadmill
275calories in 35 minutes.

Chest dips. (http://www.youtube.com/watch?v=v9sX8EzhY9o#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on December 18, 2014, 08:30:16 PM
Solid benching Alex. How's the back holding up?
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on December 18, 2014, 08:41:49 PM
Nice work.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 22, 2014, 09:40:16 AM
Solid benching Alex. How's the back holding up?
Back is doing much better. Chiro cracked it a handful of time, had it walked on, and every day at the gym I've been rolling it.  It feels like the vertebrae is back in place.  Squats are this Friday, so I'll know for certain if I can shoulder the weight or not.

Nice work.
Thanks.  Slowly pushing harder and I feel like the Shoulder work I've been doing has been helping considerably.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 22, 2014, 09:48:36 AM
Thursday, 12/18. Squat night.  Absolute Shit night.  Couldn't get my head sorted, and I was tired. 315x8, Leg extensions for 4 sets. Done. Went home and slept.

Sunday, 12/21.  Kickass tricep workout.

Over head Dbell extensions
20x10
33x10
40x6
40x6
40x6

Chain Nose Breakers
15lb Barbell

35lbs w/20lbs chains x 15
65lbs w/20lbs chains x10
65lbs w/30lbs chains x6
65lbs w/30lbs chains x6
65lbs w/30lbs chains x5

Close grip Kettle Bell press
Same as a CGBP, but with Kettle bells

26lbs x10
44lbs x8
53lbs x6
53lbs x6

Tricep Pressdowns w/ Rogue Dogbone (http://www.roguefitness.com/dog-bone-pullup-bar).
50x10
80x8
90x5
90x3

Done.

Tonight, It's Heavy Back night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on December 22, 2014, 07:42:27 PM
That dogbone looks tough.  I'd be afraid it'd slip and I'll look like a fool. :-\
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on December 22, 2014, 07:45:19 PM
That dogbone looks tough.  I'd be afraid it'd slip and I'll look like a fool. :-\

I've never seen anything like that before, you're going to need a ton of grip strength!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 22, 2014, 10:42:21 PM
That dogbone looks tough.  I'd be afraid it'd slip and I'll look like a fool. :-\
It's really tough to do pull-ups on.  Wicked forearm workout doing Back Work with it.  As for Tricep work, it really forces you to be stable with a locked forearm and solid grip.  Love doing those though.

Tonight, was a good night at the gym.

Here's a wicked sloppy OHP PR.  160lbs.

160lb Strict OHP (http://www.youtube.com/watch?v=41Id4Se6S9g#ws)

Plus, a 705lbs Rack Pull (twice)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 23, 2014, 10:06:30 AM
OHP Strict
bar x10
95x8
135x4
160x1
135x3

Front Laterals
20x10
35x8
40x6

Shrugs
135x10
225x10
315x10
405x10

Rack Pulls
495x5
585x1
705x1
705x1


Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on December 23, 2014, 12:38:12 PM
That dogbone looks tough.  I'd be afraid it'd slip and I'll look like a fool. :-\
It's really tough to do pull-ups on.  Wicked forearm workout doing Back Work with it.  As for Tricep work, it really forces you to be stable with a locked forearm and solid grip.  Love doing those though.

Tonight, was a good night at the gym.

Here's a wicked sloppy OHP PR.  160lbs.

160lb Strict OHP ([url]http://www.youtube.com/watch?v=41Id4Se6S9g#ws[/url])

Plus, a 705lbs Rack Pull (twice)



Didn't look overly sloppy to me from the back.
Are you by chance left handed?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 23, 2014, 12:46:42 PM
Tonight, was a good night at the gym.

Here's a wicked sloppy OHP PR.  160lbs.

Plus, a 705lbs Rack Pull (twice)
Didn't look overly sloppy to me from the back.
Are you by chance left handed?
No, I'm right handed, but my right shoulder has always been the weaker side.  If you watch my head, you can see it tilt to the left.  Form, form, form...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 23, 2014, 04:21:00 PM
(http://omandcorp.com/ironsanctuary/705lbs.jpg)
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on December 23, 2014, 04:41:09 PM
Tonight, was a good night at the gym.

Here's a wicked sloppy OHP PR.  160lbs.

Plus, a 705lbs Rack Pull (twice)
Didn't look overly sloppy to me from the back.
Are you by chance left handed?
No, I'm right handed, but my right shoulder has always been the weaker side.  If you watch my head, you can see it tilt to the left.  Form, form, form...

Gotcha.
Sweet rack pull too!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 24, 2014, 09:52:00 AM
Bench Night
Shoulder was kinda bunked, as it was tired from Monday's work.  Plus, triceps were sore too.  Did what I could to isolate Pecs for a good bench workout.

Bench Press
bar x10
135x10
185x8
225x6
135x30 (1/2 reps at bottom of movement)
135x30 (1/2 reps at bottom of movement)
135x30 (1/2 reps at bottom of movement)

Dbell Pullovers
55x10
55x10
55x10

Went to do Crossovers
Gym has 2 crossover machine, and 2 tricep pressdown machines,
2 people doing Tricep pressdowns.
wanna guess where they were doing triceps? Yep, Crossover machine. Except one dude was just standing in front of it, texting.

Pec Deck
40x10
90x10
110x10

Crossover machines were still being "Occupied"
Was rather irritated and yelled at both of them.
They opted to move to different machines.

Crossover machine
50x10
70x10
80x10
90x10

Prone Band Stretches
Rogue Green Band x15
Rogue Green Band x15
Rogue Green Band x15

Done.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 30, 2014, 09:21:55 AM
Shoulder Night.
Zydrunas press
bar x10
95x10
115x6
135x3
155x1

Standing Strict Press
135x5
155x2
165x2

Push Press
195x1
195x1
215x Fail.

215lb Push Press - Attempt (http://www.youtube.com/watch?v=mymKUovExCc#ws)

Energy Level was done by Now.  I was drained before I got to the gym. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on January 12, 2015, 10:12:28 AM
Damn.... I haven't posted at all this year. 

Been in a serious slump.  Back is tweaked and I can't get under 315 on the Squat rack without serious pain.  Having to sort all types of side issues to get a good workout it. 

Shoulder workouts, and Upper Back workouts are going very good.  Bench is staying solid.  Deads, I haven't hit in almost two months.  Tonight, I start Deadlifting again.  Time to see if that Upper Back work is paying off.

I have a serious itch to compete again, but I know it's too soon.  I'm trying to plan out my cycles and Competitions and it's bouncing a bit.
Was hoping to do a Strongman Comp in May, but the weights that they are posting, are above my limits.  Lightweight Novice Men (Aka the little boys class), starts with a 120lb Monster Dumbell Clean & Press. and the Lightweight is under 232lbs...  Masters Class, I'm looking at a 140lb Dumbell to start.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on January 12, 2015, 11:25:54 PM
Deadlift Night.
I've been off the Gas since November 15th. I'm just coming off a nasty cold.  I've been on a cut for a month and am down more than 15lbs since the last time I pulled a Deadlift (RPS InsurreXtion, November 15th).

155x10
265x8
375x3
375x1
485x1
545x1
545lb Deadlift (http://www.youtube.com/watch?v=Qj7pZUAcLY0#ws)

Bent Over Rows
65x10
95x10
135x8
185x6
205x5

Upright Rows
65x10
95x10
95x8
95x6

Seated Cable Rows
130x10
190x8
220x6
230x5

Done.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on January 12, 2015, 11:28:34 PM
The bar's bendin', so you ain't pretendin!  :bowdown:

Was that nose tork that you used beforehand?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on January 12, 2015, 11:40:14 PM
The bar's bendin', so you ain't pretendin!  :bowdown:

Was that nose tork that you used beforehand?
Ammonia caps (http://precisefirstaid.com/store.html#!/Ammonia-Inhalants/c/8235613/offset=0&sort=normal)
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on January 12, 2015, 11:41:49 PM
The bar's bendin', so you ain't pretendin!  :bowdown:

Was that nose tork that you used beforehand?
Ammonia caps ([url]http://precisefirstaid.com/store.html#[/url]!/Ammonia-Inhalants/c/8235613/offset=0&sort=normal)


What's it feel like?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on January 13, 2015, 08:19:21 AM
Like a sweet kick to the head. Clears everything out and the adrenaline surges.
Title: Re: Road to Recovery, and 1605lbs.
Post by: sakustoms on January 13, 2015, 09:41:28 AM
Great job on the 545. Impressive.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on January 15, 2015, 09:55:46 AM
Thanks, Sak!

Bench Night
Left Tricep, and Right Shoulder, was sore from Deads on Monday, did what I could.

Bench
bar x15
95x15
135x10
185x10
225x8
245x5
245x3

Skull Crushers
65x10
65x10
65x10
65x10

CGBP
65x30
65x30

Seated DBell extensions
40x10
55x8
70x7

Done.  Squats tonight.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on January 16, 2015, 09:27:18 AM
Having some serious Squat issues, right now, and I'm not sure if I can fix it without a Doc.

According to the Chiro, I have a disc out of place, and from working the squat rack, I know it is.

Squats
bar x 10 (stretching)
95x10
135x10
185x8
225x8
315x0 The pain in my back, was excruciating.  I couldn't even get it off the rack.

Leg Press w/ Wraps
360x10
540x8
720x6
820x4

Sled Sprints
100lb Sled loaded with 240lb of weight.  50' down, 50' back = 1 lap.
240x2 laps
240x2 laps
240x4 laps
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on January 16, 2015, 10:33:37 AM
Having some serious Squat issues, right now, and I'm not sure if I can fix it without a Doc.

According to the Chiro, I have a disc out of place, and from working the squat rack, I know it is.

Squats
bar x 10 (stretching)
95x10
135x10
185x8
225x8
315x0 The pain in my back, was excruciating.  I couldn't even get it off the rack.

Leg Press w/ Wraps
360x10
540x8
720x6
820x4

Sled Sprints
100lb Sled loaded with 240lb of weight.  50' down, 50' back = 1 lap.
240x2 laps
240x2 laps
240x4 laps


If you go to a Dr make sure it's sports medicine Dr or an orthopedic Dr.
My sports medicine Dr switched to GP so I get the benefit of seeing him for regular stuff and I can ask him about sports type injuries. He's not a fan of surgery to correct problems unless it's the last resort after trying other stuff.
Would be great if you could find one that lifts.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Get-n-fit on January 16, 2015, 02:52:58 PM
Movin some serious number Der!!  The 545 looked great







I 'member smellin my fingers like that in highschool.  ::)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on January 23, 2015, 10:15:29 AM
Weekly update...
Hit Shoulders on Sunday before heading to work.

Monday was Deadlift night, and it turned into Upper Back night, as the Shoulder work the previous day had left my back twisted up a bit.  I did hook up and do a handful of Farmers Carries.  Really liking those.

Wednesday was Bench Night, and I worked up to 275x3, then put on the Maddog and hit 315x6.
I also worked on Dumbell Clean & Press, getting up to 85x2 with my Right, and 85x1 with my Left.

Thursday night, was Squat night. 
I hit 405x5, and was able to get 495 out of The Rack.  Couldn't squat it, as I could feel the pressure in my back.
Hit Lunges, Wide Stance Kettle bell squats, and Leg Extensions.

Saturday will be another Bench/Shoulder day.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on January 23, 2015, 06:17:54 PM
Good work DA.  Don't push too hard though.  Heal up.  Pulling in on the reins can be tough but necessary.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on January 29, 2015, 09:04:51 AM
Came to the realization last night, that when I Arch really high when Benching it squeezes the disk in my back.  Hence why I have difficulty Squatting the day after Benching.  Ergo, I must rework my Bench Form to alleviate the disk/vertebrae issue I have when Squatting.

Bench Night
Blah, Blah, Blah
275x3, 295x1, 305x1

blah, blah, blah.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 04, 2015, 09:30:03 AM
Deadlift Night
Except no room for Deadlifts. Gym was packed (I was early), so I started with Farmers Carries

Farmers Carry
135lbs
185lbs
215lbs
245lb Fail.
Chalked up, Got Angry
245lbs down and back, 50' each way.  Hands/grip were smoked after this.

Shrugs
155x20
265x16
375x12

Close Grip pulldowns
90x15
180x10
220x6

Barbell Curls
45x10
65x10
85x10
105x10

Concentration Curls
35x10x4
Title: Re: Road to Recovery, and 1605lbs.
Post by: Plateauplower on February 04, 2015, 11:39:53 AM
Nice work, some heavy farmers carrys, traps had to be ready to explode after that session. I know those feels of a packed gym, I have went back to make-up bad DL sessions from the morning in the afternoon and it reminds me of that scene from "Fear and Loathing Las Vegas" where they are in the casino. I just throw a bar on the floor and start adding plates, people will move their stability ball glute spread routine further away once the plates start ratteling ;)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 06, 2015, 10:37:58 AM
Wednesday Bench night was a disaster.  Girlfriend had a melt down while at the gym. 

Tried again last night.

Got in a decent Press night.

Nothing of note, other than my Traps/Shoulders are still smashed from Farmers Carries.

Hit 275x1 on Close Grip Bench Press, then jumped into the Maddog, and hit 275x6, and 275x5.  No training partner, so I couldn't go heavier than that. 

Tomorrow, it's off to Lightning Fitness to play with Logs and Squats in a Mono.

The big News, is that RPS has sorted the October Power Challenge.  I'll be competing there, instead of in Gardiner, NY.  Closer to home and easier to get to.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 13, 2015, 10:15:15 AM
Good news for this week.  Altering my Bench form (Less Arch), allowed me to get back under the heavy weight Squatting.  Smashed up a fairly easy 495lbs last night.

Bench Night was good. I got back in the Slingshot for repping 365x3.  Deadlift night was good, as well. Getting in more Farmers Carries.  Going further with the same weight.  150feet, non-stop, with a 18odegree turn, with 215lbs in each hand.

Sunday, Will be Push Press, and Shoulder work.

Snow Storms have been making it difficult to stay consistent.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on February 13, 2015, 10:33:19 AM
Girlfriend had a melt down while at the gym. 

What?  Why?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 13, 2015, 11:13:53 AM
Girlfriend had a melt down while at the gym. 

What?  Why?
On occasion she comes in to workout and play with the weights.  She'd been having a stressful, long day, and a few other issues of late.  She wasn't feeling well, and at one point, walked over sat down on a bench and started crying. Then sobbing.  I packed her up and we headed out to get her sorted.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 20, 2015, 11:32:14 AM
Another Rough week in the gym. I hit a 495lb squat last week, yet this week, my back can't support 225.   Couldn't even get it out the rack.
Bench night was fine, Deadlift night went good.

It's time for a Deload week away from the Gym.

Give my body some time to adjust and relax.  Then get back at it with a fresh body and clear mind.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 25, 2015, 09:58:38 AM
Between work and snow, I'm beaten up and am taking a few days off.

Monday night was Bench Night.  Worked with 275x3x5.

Strength is still there. 

Saturday, is a trip to Lightning Fitness, to play with Logs, Stones, and a Yoke.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 01, 2015, 08:04:12 AM
Deload week done, and it was back to training yesterday.

Meathead Roadtrip to Lightning Fitness, in South Windsor, CT.  The owner was Deadlifting with his training crew.  Of the 5 guys, no one was pulling less than 600lbs for 5 reps....

Anyways.... I played with the Log Press, Yoke, and Keg Loading.  Log press wasn't anything exciting, I think it was a 160lbs.  Not sure of the actual weight of the log.

Yoke worked up to 405lbs.  Which I thought was good, until my training partner for the day (a 145lb lady) did it.  Apparently the gym record for under 151lb women, is 485lbs.  "If you're the biggest guy in the Gym, you're in the wrong gym."  Yep, I was in the right gym.

Keg loading, I was working with a 200lb keg to 42" and it was fairly easy.  Next time, 250 to 48".

Vids...
Yoke 405 (http://www.youtube.com/watch?v=ZmLUF84suIs#ws)

Keg 200lb (http://www.youtube.com/watch?v=Z8p1PdmKIbE#)
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on March 01, 2015, 10:39:21 AM
I prolly would've puked after running that far with 400+ lbs.

LMAO
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on March 01, 2015, 07:41:53 PM
Of the 5 guys, no one was pulling less than 600lbs for 5 reps....

 :eek:
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 02, 2015, 08:50:51 AM
I prolly would've puked after running that far with 400+ lbs.

LMAO
It was brutal.  I'm headed back there in two weeks, and aiming for 500.  The 405 was good, and I know that with more effort, I could have done more. The group of 4 guys after me were having a fun comp, and timing each other down and back with 535lbs on it.  Needless to say, I was the small guy in the gym.

Of the 5 guys, no one was pulling less than 600lbs for 5 reps....
:eek:
yep... at 5'9" and 250lbs, I was one of, if not the, smallest guys there.

I'm still sore, but It's Deadlift Night tonight, so I'll have to work around the agony.  Sumo Deads, GHR, Stiff Leg Deads, and Abs.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 03, 2015, 08:38:08 AM
Deadlift Night.
Back was still hacked up from the Weekend trip, so I worked low-end muscles.

Sumo Deads
155x8
265x5
375x4
495x1

SLDL
4x10x155

Good Morning
barx10
65x10
85x10
95x10
115x8
135x4

Hamstring curls
65x10
85x10

Tomorrow is Bench Night.

(http://www.omandcorp.com/images/DA_Monster.jpg)
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on March 03, 2015, 12:01:07 PM
Damn those are bigass deadlifts
Good Mornings scare the hell out of me
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 03, 2015, 12:23:16 PM
Damn those are bigass deadlifts
Good Mornings scare the hell out of me
Thanks, I have difficulty pulling Sumo, which means I should do more of it.  Sumo puts a lot of pressure on my Hips/Glutes/Hams, and I'm in an awkward position to hit it properly.  This one felt good though.

Good Mornings, are fine. Just don't do ridiculous weights.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 06, 2015, 09:38:58 AM
Squat Night.

Paused Squats, bottomed out, 5 second count.
worked up to 405lbs.

Lunges.
24" Step ups
Leg extensions. 260lbs, 6 reps.

Tomorrow is Deadlift/Farmers Carries.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on March 06, 2015, 10:18:57 AM
5 seconds sounds grueling. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 06, 2015, 10:25:39 AM
My Glutes and Hammys concur.

It hurts to sit this morning...

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 10, 2015, 08:50:59 AM
Deadlift Night
Hammy's and Glutes were still weak from Squats last week.
So, I did Farmers Carries, superset with Shrugs.  Then Bent-Over Rows, Barbell Curls, Back extensions, and Lat Pulldowns.

New Gym PR
250lb Farmers Carry (http://www.youtube.com/watch?v=IwdcSiZG69E#ws)

Some people dream of a 500lb Deadlift. I dream of carrying it around the gym.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Stile on March 10, 2015, 08:59:34 AM
 :beerchug:
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 12, 2015, 09:35:43 AM
Last night was Bench Night.  Exhausted and mentally spent.

I managed to work up to 245x5x4sets. 

From there to OHP, and almost passed out at 135lbs.

Dumbbell nose breakers, with 35lb dumbells.

I couldn't stop yawning, so I called it a night.

Squats tonight and we'll see how that goes.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 13, 2015, 10:34:52 AM
Squat Night.

Still having back issues, trying to unrack the bar.  Have scheduled a Deep tissue massage with a sports therapist to hopefully change that.

So, skipped Squats, and went to Leg press.
Worked up to 820x4 (no idea how much the sled itself weighs).
Leg Extensions, 210x8
Then spent a 1/2 hour stretching.

Tomorrow, a trip to Lightning Fitness to play with Circus Dumbbells, a 500lb Wheel Barrow and a 500lb Yoke.  Call it Strongman cardio.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 16, 2015, 11:46:57 AM
Didn't make it to Lightning Fitness over the weekend, instead, did lots of Speed work and Cardio stuff.

Saturday
100' Carries with 100lb & 125lb Sandbag, loaded to a 48" bar.
Shrugs, Push Press, Clean & Jerk with 85lb Dbell, laterals (bands & Dumbells), Z Presses.

Sandbag Loading fun (http://www.youtube.com/watch?v=I3dtcisSigw#ws)

Sunday
Gun Day.
OH Extensions, Band Press downs, Skull Crushers, CGBP w/ Maddog (275x5), Barbell Curls, and Sled Pulls.

Tonight, is Deadlift night.


Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 17, 2015, 08:58:45 AM
Back Night
COncetranted on upper back and strength moves to night.

Farmers Carry (205lbs), superset with BORx6 w/ 80lb dumbells.
Prone Band Stretches, Incline Laterals, Low Rows w/Fat V-Grip, & Back Extensions.

I also had the Chiro check my Back impingement, and he sorted out that it is one particular muscle group that is locked up tight.  So, it's Lacrosse ball, foam rolling, Chiro, and Massage Therapist.  Once it cranks loose, I'll be golden to get heavier weights on me.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 19, 2015, 08:56:34 AM
Bench Night
worked up to 5 sets of 275x3 on Bench.

Set up an Overhead Medley.  65lb, 75lb, 85lb Dumbells.  Floor or overhead, locked out, each arm, non-stop.

Prone Band stretches.

Seated Overhead Press.
3x95x10

Dumbell Press.
75x8
85x7
100x5

Title: Re: Road to Recovery, and 1605lbs.
Post by: Nuh on March 19, 2015, 04:53:35 PM
How much weight is that you were carrying on those Farmers???

Scrolling back through your journal. Neat to see different things you do.

Oh and 820 on leg press :o
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 19, 2015, 05:16:41 PM
Nuh, those carries are 250lbs, in each hand.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Nuh on March 19, 2015, 05:19:38 PM
Nuh, those carries are 250lbs, in each hand.


 :eek:

Lawd have mercy!!

Props man... SRS!
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on March 19, 2015, 05:36:52 PM
DA movin' some serious weight!  Doing farmers with my DL max!  Now I have to google what an Overhead Medley is.  BRB.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 19, 2015, 11:13:42 PM
Thanks Nuh! and BLK!

I've been working on expanding everything I do as work on weak points and accessories.

Ron, and Overhead medley, is multiple objects pressed overhead, without stopping.  I cleaned and Pressed the 65lb from Floor to lockout with right hand, and left hand, then the same with the 75, and 85lb Dumbbells.

Tonight, was Squat night. 
worked up to a set of 405x3 after I did Improvised Yoke Walks.

Rogue Axle bar, a total of 385lbs, on my Back for 80'.  3 laps.
Improvised Yoke walks (http://www.youtube.com/watch?v=x89oEJI28P0#ws)


Did Hammy Curls, and Hip BRidges.  Worked up to 275lbs for 3 sets of 6.

Right now, my posterior chain is hurting.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 24, 2015, 08:40:39 AM
Back Night
Deads:
worked up to a 495, with 108lbs of chains.
495lb Deadlift w/108lbs of Chains. (http://www.youtube.com/watch?v=DOHJvIsfe6w#ws)

Then hit
Bent Over Rows, Hammer Strength Rows, and Hammer Strength Shrugs.

Twas a good night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 26, 2015, 09:10:35 AM
Bench Night
135x10
185x8
225x6
245x10 (Rep PR)
245x8
265x5

Tricep Pressdown
60x10
80x8
90x7
90x5
Title: Re: Road to Recovery, and 1605lbs.
Post by: 43Diesel on March 26, 2015, 09:28:00 AM
Heck of a great dead lift there.

Looks like you're rolling well toward you goals
Title: Re: Road to Recovery, and 1605lbs.
Post by: Get-n-fit on March 26, 2015, 02:56:30 PM
Strong DL Der!!  I always loved chain work, I need to do more of it.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on March 26, 2015, 04:59:47 PM
Solid work DA. 

Now considering running to the hardware store to buy some chains. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 31, 2015, 10:08:17 AM
So it's been a long few days since I've been on the site.

Thursday was Squat night, and I was exhausted.  My back was killing me, and as much rolling and lacrosse ball as I could do, it wouldn't loosen up.  I knocked out 315x3 and gave up. I also knew that this weekend would be a long brutal weekend, and I wanted to be able to move.

The RPS New England Revolution was this weekend. It was the largest Meet that RPS has put on.  Lifting started at 8:45 on Saturday AM, and finished at 8pm that night.  Sunday, was the same.  I Spotted/Loaded/Judged, help run the table, and cleaned up.  Made it home on Sunday night at Midnight.

Watched a good friend Bench 500lbs Raw, and another squat 715 with knee wraps. Multiple friend PR'd and had awesome days.
I was sore, tired and beaten by the end. I'm still hurting today.  I did make it into the Gym last night for Back/Shoulder night.

Perhaps the scariest moment of the weekend was caught on video.

Derek Poundstone 700lbs Squat Fail and Injury (http://www.youtube.com/watch?v=0E0jH_gS-Lk#ws)
Yes, that's me in the "Director" T-shirt.

The second scariest moment of the weekend, happened in the warmup area.  Young lady was foam rolling near the squat racks, getting ready for her Bench.  guy pulls a hundred pound plate off the bar on the rack, and didn't see that there was a 100 & a 45 on the other side.  Crashed down right on her shin.  She was hard core and wanted to finish the Meet.  After about 20 minutes, she decided to go to the ER and have it check for a fracture, as the pain had increased.

Overall, it was a great weekend, and I'm now looking forward to the RPS CT State Meet in June and working that one.

Now, training and life is centered around the Battle of the Thunder Gods on May 23rd.

Title: Re: Road to Recovery, and 1605lbs.
Post by: Stile on March 31, 2015, 10:53:42 AM
Did he tear anything, or just twist his knee.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 31, 2015, 11:27:38 AM
No idea.  There was no noise when it happened, but I'm no doctor.  He iced it down, and about an hour later left the building. 

Can't find much of anything about it, even on his Facebook.  Just a "Wishes for Speedy Recovery" note.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on March 31, 2015, 12:15:14 PM

The second scariest moment of the weekend, happened in the warmup area.  Young lady was foam rolling near the squat racks, getting ready for her Bench.  guy pulls a hundred pound plate off the bar on the rack, and didn't see that there was a 100 & a 45 on the other side.  Crashed down right on her shin.  She was hard core and wanted to finish the Meet.  After about 20 minutes, she decided to go to the ER and have it check for a fracture, as the pain had increased.

So the bar flipped? Yikes
Title: Re: Road to Recovery, and 1605lbs.
Post by: Stile on March 31, 2015, 01:41:59 PM
That vid is all over the interwebz now. Its even on Brandon Campbells youtube channel. You is famous now deralta.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 02, 2015, 04:32:38 PM
Did he tear anything, or just twist his knee.
From recent emails with Gene and Ame, Derek tore his quad, and is going in for surgery.


The second scariest moment of the weekend, happened in the warmup area.  Young lady was foam rolling near the squat racks, getting ready for her Bench.  guy pulls a hundred pound plate off the bar on the rack, and didn't see that there was a 100 & a 45 on the other side.  Crashed down right on her shin.  She was hard core and wanted to finish the Meet.  After about 20 minutes, she decided to go to the ER and have it check for a fracture, as the pain had increased.

So the bar flipped? Yikes
Yep, flipped right over, and the weights smashed down on her shin.  Haven't heard an update regarding that one either.

That vid is all over the interwebz now. Its even on Brandon Campbells youtube channel. You is famous now deralta.
I've actually talked with him a few times about other things from that day.  Nice guy.
I am anonymously Famous.

I even got to compliment Vinny Dizenzo on his "Unsuspecting Defecator" story.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 02, 2015, 04:34:47 PM
Bench Night
worked up to 2 sets of 275x5
hit another one at 275x2

Dumbell Nose Breakers, Overhead Cable Extensions, Close Grip Bench, and Shoulder presses.

Tonight is Squat night.

For the next 7 weeks, I'll be dropping Bench Press from my program in favor of Overhead Press.

51 days to Battle of the Thunder Gods.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 02, 2015, 10:16:14 PM
Box Squats. Rogue Safety bar. 520x3

Legs are jello tonight.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on April 02, 2015, 10:22:14 PM
Yep, flipped right over, and the weights smashed down on her shin.  Haven't heard an update regarding that one either.

Please keep us in the loop.

We support our RPS ladies.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 04, 2015, 04:03:24 PM
Bando,
She hasn't returned any of Gene's calls, so we don't know anything more.

and Speaking of RPS, I have big news regarding my involvement with them.  More later tonight when I have time.

For now, here's a fun part of my trip to Lightning Fitness today.

455lb Yoke Walk (http://www.youtube.com/watch?v=e_MLbnRtO9I#ws)

Also locked out a 110lb Circus Dumbell, on a single hand.
Loaded a 250lb Stone to 48".  Went up easily.  in a few weeks, I'll be back there to attempt a 300lb stone.
Title: Re: Road to Recovery, and 1605lbs.
Post by: 43Diesel on April 04, 2015, 04:32:28 PM
Damn you're crushing it!!!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 05, 2015, 08:35:12 AM
Thanks! and by crushing it, you mean my Back. 

I am so sore today....
Title: Re: Road to Recovery, and 1605lbs.
Post by: 43Diesel on April 05, 2015, 11:18:04 AM
You'll bounce back.
I'll keep watching your progress to the event
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 05, 2015, 10:16:42 PM
Yep, got some nasty wreckage on my forearms from the Atlas Stones.  Fun though.

the joke goes "You know what a 250lb Atlas Stone feels like? 250 fucking pounds!"
Title: Re: Road to Recovery, and 1605lbs.
Post by: 43Diesel on April 06, 2015, 05:58:15 AM
LOL that is funny.

Are you going to get some arm sleeves? Just curious since if I was ever going to do stones I'd use them since I'd hate to tear up my ink
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on April 06, 2015, 09:29:33 AM
Speaking of RPS, I have big news regarding my involvement with them.  More later tonight when I have time.

*ahem*
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 06, 2015, 12:40:21 PM
Speaking of RPS, I have big news regarding my involvement with them.  More later tonight when I have time.

*ahem*
Ahh.. Yes, this little bit of news...

Got a call from Gene the other night.  Makes you a bit nervous when you look at the Caller ID and it says Gene Rychlak.  Start to wonder what I may have f'd up.  Turns out, it's completely the other way.

Gene has noticed how I am with lifters, new and old, and what I've done to promote RPS.  How good my first Meet came off, what I did with the Cash, and hwo I've been helping out with other Meets that other people are doing.  He asked me to step up and start helping with multiple other New England Meets.  Organizing, overseeing, and being a back-up to others as they get their Meet together.  Apparently the RPS Mass Rep is getting really busy with life and the group that he trains, and has been dropping the ball as the chairman.  So, Gene has asked me to step up and provide the assistance that he and the RPS Mass chair can't with the eventual plan of me taking over as the RPS Mass Chair in the event that the Current steps down.

Needless to say, it was a bit of a pucker factor, but that didn't stop me from saying Yes. 

Funny enough, Gene said afterward, that he wasn't going to take No for an answer.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on April 06, 2015, 01:13:46 PM
Congrats.

I think it would be hard to say no to him.  LOL.
Title: Re: Road to Recovery, and 1605lbs.
Post by: 43Diesel on April 06, 2015, 03:20:55 PM
Awesome and congrats 
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 06, 2015, 06:05:30 PM
Congrats Alex!
Title: Re: Road to Recovery, and 1605lbs.
Post by: Merkley on April 06, 2015, 06:06:46 PM
Congratulations!!!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 09, 2015, 03:09:55 PM
Thanks guys, it's a bit nerve wracking to step up to his offer.  Might as well get it going, though.

And apparently, I'm being asked to step up and be more involved, on a slightly bigger scale.  We'll see where this all goes.

Bench Night
Worked Shoulders first,
Strict Overhead Press (165x3), Arnold Presses (75x4), Landmines, and Prone Band Stretches.

Bench Press
warm-ups
275x5
275x5
275x2

These are coming much more easily, and I'm feeling much more confident under 275lbs.  In another year, I'll be saying the same thing about 315.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on April 09, 2015, 03:15:03 PM
Very nice man.  I can't wait for the day I am repping 275 like that again.
Title: Re: Road to Recovery, and 1605lbs.
Post by: 43Diesel on April 10, 2015, 06:38:18 AM
Great going! Can't wait for the day I can bench 275 one time
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on April 10, 2015, 07:27:56 AM
Intense DA, not sure I could do shoulders first and then bench. BP must have overloaded your tri's and pecs something fierce since your front delts were already worked.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 10, 2015, 08:57:22 AM
Yep, Shoulders were smoked, and the Benching took it's toll.  But with a Strongman comp 6 weeks away, I need to hit shoulders harder than Bench.  So, it lands first in the night while I'm still fresh.

My traps were shot for Squats last night.

It was an abysmal failure at the gym last night.  Exhausted, over worked, and over stressed.  Relationships are no fun when they add stress to your life.

So, I try again tomorrow to get Squats in.  Along with some Farmers Carries, and Shrugs.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 16, 2015, 09:29:07 AM
Monday night was Deadlift night.

Worked up to an easy 495x2.
Bent Over Rows, w/ 225.
Low Cable Rows, 3x 270x6

Bench night was last night.
Rogue Axle (25lbs)
115x20
205x15
255x6
295x2

Bench W/ Maddog
295x6
345x3

Close Grip Bench w/ Axle 3x 115lbs x10 reps
Tricep Pressdowns - 3x 110lbs x6
Single Dbell over head extensions 3x45x6

Band Nose Breakers
10reps, Green Rogue Band, 3 sets.

Tonight is Squat night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on April 16, 2015, 10:59:30 AM
Why the Rogue axle instead of normal bench bar? Some advantage over standard bar?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 16, 2015, 11:26:25 AM
Two reasons.

One, just to mix it up a bit.  Variations of benching always help keep it interesting. 

Two, it's much thicker and harder to grip, and very similar to the Circus Dumbbell I have to use in the Strongman Comp in 5 weeks.
My forearms are sore today from trying to grip such a large bar.

http://www.roguefitness.com/the-rogue-axle (http://www.roguefitness.com/the-rogue-axle)
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on April 16, 2015, 11:45:28 AM
Two reasons.

One, just to mix it up a bit.  Variations of benching always help keep it interesting. 

Two, it's much thicker and harder to grip, and very similar to the Circus Dumbbell I have to use in the Strongman Comp in 5 weeks.
My forearms are sore today from trying to grip such a large bar.

[url]http://www.roguefitness.com/the-rogue-axle[/url] ([url]http://www.roguefitness.com/the-rogue-axle[/url])


Interesting. I'd think the thicker bar would help with grip doing lifts other than bench but if your forearms are sore it's doing something.
Regardless, you're getting some great workouts in!
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 16, 2015, 05:56:21 PM
Mad jelly of an easy 495x2. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: 43Diesel on April 16, 2015, 06:35:20 PM
Some dang strong lifts and yeah that DL was kick ass
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on April 16, 2015, 09:18:02 PM
Relationships are no fun when they add stress to your life.

Your Bride is the Iron.

Everything else is a coffee date or a movie or one night stand.

Stay true to The One.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on April 17, 2015, 01:23:24 AM
You can't divorce a squat rack, remember that!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 17, 2015, 09:12:38 AM
Well, the Squat rack was friendly last night.  Worked up to 500lbs for a Deep & Paused rep.  Guy walking by thought I was stuck, I was down for so long.

Tonight, will be the first Friday in the Gym in well over two years.  Headed in to train shoulders and Bi's tonight.

Then running the store tomorrow.  Sunday, I'm headed to Acton, MA to assist my training partner and her teammate while they compete in a Crossfit Comp.  Her Teammate is the most impressive guy I've ever met.  He trains balls to the wall every time he goes.  Veteran with a few purple hearts from Iraq.  He's missing the lower portion one of his legs, and is missing a hand.  Was Dead for 2+ minutes, twice. Once in the field, once on the operating table.  Survived a week long coma.  He was asking about powerlifting and competing in the SMB. 

I'll post pics from the comp afterwards.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on April 17, 2015, 02:24:23 PM
Those are the type of people I use for motivation. When I think I have it bad I think of what some of them have gone through and thank my lucky stars I've had it easy.  Bonus when I see them lifting and not giving up...makes me think, he/she is pushing far harder than I am...why am I bitching.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 18, 2015, 08:01:03 AM
Shoulder Night.
Standing OHP
95x10
115x8
135x5
155x4
175x1

Push Press
195x4 (3 sets)

Side Laterals, Pec deck (reverse), Prone Band Pulls, Landmines.

Sherrie Presses
Sherrie Presses (http://www.youtube.com/watch?v=9FBxTzqlM44#ws)

Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 18, 2015, 10:27:42 AM
You guys really are getting some nice equipment in there DA.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on April 18, 2015, 10:58:39 AM
^^^  lol   ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 18, 2015, 06:51:36 PM
You guys really are getting some nice equipment in there DA.
Yes. Yes we do.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 21, 2015, 01:22:28 PM
No Training since last Friday.  Saturday was Work. Sunday assisted my training partner and an Adaptive athlete at a Crossfit comp.  Monday was work, then tried to get Deadlift Night going.

Had a muscle group in my Back lock up over the weekend, and no amount of Foam rolling or Lacrosse ball would release it.  Felt like someone was sticking a knife in my back when I bent over.

Only managed B.O.R.
135x15
185x10
225x6
225x5
225x5

Done. 

Tonight is Meal Prep night, then sleep.  Have been groggy all day thanks to a muscle relaxer I took before bedtime last night.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 23, 2015, 09:29:09 AM
Bench Night

Worked Bench up to 275x5x3 sets, then managed a 295x2.

Strict Overhead press.
135x6x2

Push Press
worked up to 195x2
missed lockout on 215x2

Side Laterals, Prone laterals, and Prone  Band stretches.

Back was tight, and making it a bit difficult.  Massage scheduled for Saturday.
Between Squat night, tonight; Bi's & Tri's tomorrow night, and A trip to Lightning Fitness on Saturday, I'll be needing it.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 24, 2015, 09:22:22 AM
I'm finding a correlation between Bench Night and Squat night.  I went heavy on Wednesday night, and felt great.  Last night, my Back was locked up and I couldn't get 225lbs out of the squat rack. 

I'm going to get back on the Cube Method and hope that the variation in workouts will eliminate this issue.  It's sucks that I can hit one heavy and it wrecks me for a few days, simply because a small muscle group in my back is locked tight and won't release.

I did manage 4 sets of front squats at 135, without holding it.  Pinned it between my front delts and throat and squatted deep with it.
From there to leg extensions with 270x6 - 3 sets.

Tonight, will be just Biceps and light Cardio.  Tomorrow is a Trip to Lightning Fitness to play with Kegs, Yokes, a 140lb dumbbell and Atlas stones.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on April 24, 2015, 09:49:32 AM
Next you'll be doing this with the BB tucked up  :rofl:

Male Russian Dancers Doing a Traditional Dance (http://www.youtube.com/watch?v=oBqlfKtqTgc#ws)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 25, 2015, 03:39:21 PM
Next you'll be doing this with the BB tucked up  :rofl:

Male Russian Dancers Doing a Traditional Dance ([url]http://www.youtube.com/watch?v=oBqlfKtqTgc#ws[/url])
Dude,. I don't even think I could do that normally.  Maybe 4-5 shots of Tequila, and I could....


Meathead Road Trip
Lightning Fitness in South Windsor CT.

Worked Circus Dumbbell first.  110 without much problem.  120 went up and locked it.  2nd attempt at 120, I it rolled on me, and I had to drop it.  Twisted my Elbow a smidge. 

Moved on to Yoke Walks.  175lb (just the Yoke), easy warm up.  355, easy walk down and back. 455, another easy walk.  505lbs.  Tough walk, but i managed it twice.  Traps and upper back were smoked.

From there to Atlas Stones. 48" platform.

250 went up easy.
looked for a 275.  Couldn't find, and honestly when you're rolling 300+lb stones around, I didn't look too long. 
Jumped onto a 300lb Stone.

300lb Atlas Stone, 48" platform. (http://www.youtube.com/watch?v=Zw78MdLh82g#ws)

Did some accessory work and headed for home.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 25, 2015, 03:42:13 PM
Geez that's a lot of stones!  Pretty damn cool DA.  Looks like another nice gym.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on April 25, 2015, 04:01:33 PM
Made that Atlas Stone carry look easy
Title: Re: Road to Recovery, and 1605lbs.
Post by: 43Diesel on April 26, 2015, 06:41:34 AM
Way to go on the stones! :thumbsup:

My son is going to school in East Windsor, I'll mention this gym to him thanks
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 26, 2015, 07:47:54 PM
Geez that's a lot of stones!  Pretty damn cool DA.  Looks like another nice gym.
They've got 100lbs up to 465lbs.  Platforms from 36" to 72". It's really an awesome gym.  Love going there.

Made that Atlas Stone carry look easy
Everyone has said that.  It may look easy, but it was damn heavy.  I'll be back there in two weeks, looking at a 340lbs one to tackle.


Way to go on the stones! :thumbsup:
My son is going to school in East Windsor, I'll mention this gym to him thanks
I'm usually out there every other weekend.  Usually between 9:30am and noon.  If he decides to check it out, have him get in touch with me, and I'll  get him sorted through a beating.

I know I'll be out there on Saturday the 9th and Saturday the 23rd.  The 23rd is the Competition, which would be a good day to come visit.  He'll get to see some real monsters.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 29, 2015, 08:57:17 AM
Missed out on Monday's Deadlift night, as I was exhausted, and beaten up from Saturday.

Made up for it last night.  Worked up to a 585lb Dead.  Then did B.O.R. and Low Rows.

Here's a Pic from the Pull.
(http://www.omandcorp.com/workout/DA_585_miss.jpg)

What's interesting, beyond the Red Beet Juice face, is something I've seen quite often in social media and E-stating in general.  Yes, that's me, holding 585lbs.  I pulled it off the floor.  No straps, no bands, no blocks, just a big ass Deadlift.  However, this would have been 3 reds in any Meet.  The evidence is there in the pic, as to why.  I'd like to see your guesses as to why that lift would have been red-lighted by the judges.

If you need help, here's the vid.

585lb Deadlift Miss (http://www.youtube.com/watch?v=l8aTy0GYxCc#ws)

This issue is what's inherently wrong with posting pics as proof of a lift.  It's also why I love Iron-Sanctuary.  Nobody e-stats, as everyone knows that a brag will be backed up with a video.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on April 29, 2015, 07:11:07 PM
Fuck, I was 100% sure you had it!
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on April 29, 2015, 07:41:05 PM
Good try DA.  Grip?
Title: Re: Road to Recovery, and 1605lbs.
Post by: Get-n-fit on April 29, 2015, 09:22:13 PM
Bar got caught on your junk?   I watched the vid a few times,  but can't quite seed what happened.   It was slipping on your right side though...lost grip?

Oh. ..your hips didn't reach lock out,  that's why you would have red lit
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 29, 2015, 10:14:29 PM
You're all right.  If you watch the knuckles on my right hand, you can see me lose grip and then drop it just before lock out.

If it were just pics, you could look at the pic and assume I sorted it, and was good.  The video tells so much more.

Tonight, was Bench Night
warmed up and hit 275x5, 295x3, 300x1, 315x1.

then jumped into the Maddog.  315x10, 365x3.

From there, Z-presses with 115lbs.
Leaning laterals with 30lb dbells. 
Prone rear Delt Band pulls. 

Done.
It was a good night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 01, 2015, 09:33:27 AM
Squat Night
Upper back/Shoulders/Pecs were wicked tight last night, and it took 20 minutes to stretch myself out enough to get under the bar.  Back was locked up tight, and 20 minutes more of rolling on a lacrosse ball and a foam roller to loosen that up.  135 felt fine, 225 came out of the rack, but with lots of pain.  Tried a few reps, and the pain was too much.

Leg Press
Worked up to 8plates/side for 8 reps.  Kid working out on the next machine over looks at me and says "That's a Fuck Ton of Weight.", I looked back and said "In 3 years you'll be doing the it."  took him back a step with that one.  Had a good conversation about Powerlifting, his lifting, and his training, and he wants to talk more later.  I smiled, and added another 100lbs to the rack and banged out 6 reps.

Leg extensions, and Leg Curls. and done.

Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 01, 2015, 11:24:43 AM
Back still wrecked from the deadlifting?  Hope it's not an injury.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 01, 2015, 11:52:43 AM
Nope, no injury, just stress and heavy weights.

Any stress that I carry, makes me tense up my back.  Combine that with Heavy weights, and by the end of the week, It feels like someone has torqued my back right up and I have difficulty relaxing or getting fully stretched out.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 05, 2015, 09:35:51 AM
Had to cover the store last night, so only managed to smash a short bicep workout at the gym last night.  Felt good to get a strong pump and push myself a bit.

Although, more and more, I'm starting to look at the 250lb guy in the mirror, and thinking it'd be nice to see abs again.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 18, 2015, 01:19:59 PM
Sheesh..... Missed out on almost 2 weeks of training log. 

No new PR's, but I may have to switch to High Bar Squats.  I can yoke walk over 500lbs for 100'.  Yet, I can't get 4plates out of the squat rack without Back pain.  The difference is either the diameter of the bar on my back, or the placement of the bar.  I'll sort that out in the next few weeks.

Somethings of note, my Strongman Comp is this Saturday, so this week is a Deload week.  My last workout day was Saturday doing Triceps.  Tonight, I'm training two people for the SMB, and then I'm doing light cardio.

Tuesday, Wednesday and Thursday will be light Cardio.  Friday will be sleep and rest, as I have to leave my home at 6:30am to make it to the Comp and weigh-in.

Shot a short video of some tricep work on Saturday.
http://www.youtube.com/watch?v=8KDNweyAdTI (http://www.youtube.com/watch?v=8KDNweyAdTI)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 20, 2015, 01:09:45 PM
I've been joking with a girl from the gym about sparring with her for almost 2 years now.  Well, next week it's going down.

(http://www.omandcorp.com/ironsanctuary/beauty_v_beast01.jpg)
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on May 20, 2015, 01:36:16 PM
I don't see the upside for you in this.

You lose; you got beat by a girl.

You win: well, you beat a girl.

 :D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 27, 2015, 08:28:07 AM
I don't see the upside for you in this.
You lose; you got beat by a girl.
You win: well, you beat a girl.
 :D
The only consolation, will be that she's a Black Belt with years of training.

Oh, and how long the fight lasts.

The gym does an "Attacker Awareness" defense course for women, and this fight is a bit of a demonstration.  If I win, they'll walk the women through what Britt could have done different to stop me. If I lose, they get to show women that even though he's twice as big and far stronger, there are ways to take a big guy down.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Get-n-fit on May 27, 2015, 11:56:10 AM
Do you have any martial arts / fight training? This could end up very embarrassing for you.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 27, 2015, 01:16:51 PM
Do you have any martial arts / fight training? This could end up very embarrassing for you.
Absolutely no Fight training at all.  My advantage is that I'm twice her size, and so much stronger.  She's about 5'3" and 130lbs.  I'm 6" taller 260lbs.

Yes, like Flex said, there's really no upside to this for me, other than I serve as a demonstration of what a determined and trained woman can do.  If I do win, Britt and I work with the women watching to show what she might have done different.

Overall, it will be fun and gives some levity to the atmosphere.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on May 27, 2015, 02:20:14 PM
Do you have any martial arts / fight training? This could end up very embarrassing for you.
Absolutely no Fight training at all.  My advantage is that I'm twice her size, and so much stronger.  She's about 5'3" and 130lbs.  I'm 6" taller 260lbs.

Yes, like Flex said, there's really no upside to this for me, other than I serve as a demonstration of what a determined and trained woman can do.  If I do win, Britt and I work with the women watching to show what she might have done different.

Overall, it will be fun and gives some levity to the atmosphere.

I certainly hope you've got a good quality cup.......
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 27, 2015, 07:12:02 PM
I certainly hope you've got a good quality cup.......
This.  Women know weakpoints from an early age.  When it's all on the line, the nuts are the first to go.

The bad part is, I doubt it'll be a realisitic demonstration.  If you were a real 'bad guy', there's not much a 5'3", 130lb woman would be able to do in real life.  A real bad guy wouldn't hold back at all and any strike from a woman her size would likely send an attacker into a rage.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 28, 2015, 09:57:25 AM
So....

That little Lady can hit like a sledgehammer.  3rd degree black belt, and has been training since she was 6 years old.  13 years of training.

I lasted the first round, and by that time, my head was ringing.  I've a few bruises and some tender parts of my face.

It was a good fight.  I did underestimate just how hard she was able to hit.  Short powerful legs, I had assumed she'd be using that to keep me at a distance.  Nope, she went right for my face.  Staggered me a few good times.

I have a really sore neck, and a very tender face today. 

It was a great learning experience, and we had fun.  I won't do that again, though. 

Enough interruptions, now, it's back to Powerlifting training.

Oh, and lest I forget....
http://www.youtube.com/watch?v=EIlwaRUCAWc (http://www.youtube.com/watch?v=EIlwaRUCAWc)
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on May 28, 2015, 10:51:26 AM
quite aggressive. You can tell she's been sparing for a long time.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on May 28, 2015, 11:00:05 AM
I will have to watch the vid later, but you did not look like a beast.

 :P
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 28, 2015, 11:50:21 AM
I will have to watch the vid later, but you did not look like a beast.

 :P
Well, I certainly wasn't the pretty one....
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 30, 2015, 10:23:50 AM
Results from a checkup with a doc yesterday, appears to show I have a mild concussion and a hairline fracture in my nose.  No X-rays, no MRI, just the docs opinion on my symptoms two days after.

4-6 weeks for the nose to heal, 1-2 for the concussion.  Mild headache, that ibuprofen wouldn't touch led her to the conclusion regarding the concussion.  She believes hairline fracture, and she could trigger pain in a certain spot, using just the edge of her fingernail.  When she touched it, it felt like a razor blade being sliced into me.

That's the short story.

So, today, it's head to the gym and do Shoulders.  I can still train, I just have to be cognicent of hitting my head to hard, or being hit in the face.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on May 30, 2015, 11:50:05 AM
Results from a checkup with a doc yesterday, appears to show I have a mild concussion and a hairline fracture in my nose.  No X-rays, no MRI, just the docs opinion on my symptoms two days after.

4-6 weeks for the nose to heal, 1-2 for the concussion.  Mild headache, that ibuprofen wouldn't touch led her to the conclusion regarding the concussion.  She believes hairline fracture, and she could trigger pain in a certain spot, using just the edge of her fingernail.  When she touched it, it felt like a razor blade being sliced into me.

That's the short story.

So, today, it's head to the gym and do Shoulders.  I can still train, I just have to be cognicent of hitting my head to hard, or being hit in the face.

That's good advice concussion or no concussion.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 01, 2015, 11:55:59 AM
Saturday Shoulders.

Warm-ups, then Z-presses to 125x6 - 4 sets
Arnold Presses - 60lb Dumbells 4 sets, 6 reps each.
Band Landmine presses.  Green Rogue Band, 3 sets, 10 reps each.

Side laterals and rear Delt laterals. 20lb dumbbells, 4 sets, 10 reps each.

Tonight, is Deadlifts.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on June 01, 2015, 01:30:33 PM
Deadlifts, yay! Keep on killing it partner!
Title: Re: Road to Recovery, and 1605lbs.
Post by: Nuh on June 01, 2015, 06:18:19 PM
Was wondering how you got your injuries :o

Hope you heal up quick!! LOL!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 02, 2015, 09:31:42 AM
Was wondering how you got your injuries :o

Hope you heal up quick!! LOL!
Yep. got punched in the face a few times. ;)

Deadlift Night
Box Pulls.
worked up to 495x8 off 6" boxes.

Bench Night tonight.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on June 02, 2015, 01:08:06 PM
Every night seems to be a good night for you lol
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on June 02, 2015, 08:00:14 PM
The nose held up to those pulls?  Had to be hurting.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 03, 2015, 09:09:18 AM
The nose held up to those pulls?  Had to be hurting.
There was pain, but it's only a hairline fracture.  So, it wasn't excruciating, just irritating.

Every night seems to be a good night for you lol
It's incredible what happens when you have a specific goal and train towards it.  Every night can be a very good night.  I'm focused on October (maybe August) and getting everything into a workout when I can.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 04, 2015, 01:56:19 PM
Bench Night
worked up to 5 sets of 275x5.

Nose Breakers with 50lb DBells.

Had too much shit going on and couldn't concentrate.  Tried to get Shoulder work going and the mind wasn't taking it.  Tonight, In between training a Lady, I'll be squatting.  Or trying to.  Friday, will be Shoulders, Saturday will be Deads.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 05, 2015, 11:08:34 AM
Squat Night
worked up to 405x2 fairly easily.  My back started to tighten up after that, and to avoid locking it up, I stopped there.

Did Lunges, and leg extensions.

While rolling out my back afterwards, I hit something and my whole lower back spasm'd. Could barely stand up.

knocked back 1/2 an Advil PM before bed, and was sorted right this morning.

Tonight, Shoulders. :)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 01, 2015, 11:04:56 PM
With less than 16 weeks to go to the RPS Power Challenge, I decided that as much as I do know, there's a lot that I don't know.  So, I've hired a Pro to do my diet and my programming up through the Meet.

Day 1
Barbell Strict Press               Reach a heavy 3, this should take at least 5 sets

95x8
115x6
135x5
155x3
155x3

2 Axle Push/Press         3 x 10,8,6 30 sec rest
115x10
135x7
155x5

115x10
135x5
155x3

115x8
135x4
155x2

3 Weighted pull ups                   Rest pause -3 mini sets to max reps, 2nd set repeat but with no weight.  If you have trouble with pull ups, still work at 5 x max reps.
I’m weak at pull-ups, because they haven’t been on my regiment for a long time.
managed 5 sets of 6 reps

4a Dips weighted                      3 x 10 –use slingshot if you have trouble
Body weight dips. Chin touched the Mount. 3x10

4b Leaning cable pulldown         3 x 15
65x15
75x15
85x13

5a Preacher curls                       3 x 12
60x12
60x12
60x10

5b V bar pressdown                  3 x 15
80x15
80x15
80x15

Day 2
1 Front Squats              6 x 1 80% of 1 rm. 
SSB – 300lbs total. 6sets x 1rep

2 Deadlift          work up to 525 x 3 dead stop each rep             
225x5, 315x4, 405x3, 495x1, 525 (for 3)   

3a Glute Ham raise                    3 x 12
12, 12, 10 (body weight)

3b Body Saw                            3 x 15
15, 15, 15

4 Prowler sprints                       5 x 100 ft (50ft on high handles then 50 back low handles, 1 min rest.
180lbs + Sled.  This was light, should have used 280lbs

http://www.youtube.com/watch?v=JZqH3D8UF3s (http://www.youtube.com/watch?v=JZqH3D8UF3s)

http://www.youtube.com/watch?v=5MVA7X1036U (http://www.youtube.com/watch?v=5MVA7X1036U)
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on July 01, 2015, 11:07:27 PM
You got a pro? You are a pro!
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on July 01, 2015, 11:08:22 PM
I only saw 525 x 1

:P
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 02, 2015, 08:42:00 AM
You got a pro? You are a pro!
There's an old saying, Cali, that you could learn a lot from.  "I know what I know, but I don't know what I don't know."
Even Pro's hire a guru.

I only saw 525 x 1
:P
Yep.  Next time, I need to make sure the camera is steady and set in place. Hit 525x3 with no proof, I may as well as have been e-stat'ing
;)
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on July 02, 2015, 12:01:14 PM
I'd never heard that about pros, I wonder if Layne Norton and those guys hired people too.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 05, 2015, 08:33:48 AM
Bench Day
Bench Press   
265lbs 3 x 3 pause first rep, all sets at 265

Incline close grip bench
95x10.
135x4x6

Chest row w/band hold top
4 x 12 Rogue Green Bands

Loop/ring pushups –feet up, weighted if possible
4 x 10
I couldn’t trust my shoulders enough to feel safe with these. Only went 4x3. I’ll push harder on these next time, as days later I’m ok.

Face Pulls
Used Crossover machine, 45lbs, 4x15.  Concentrated on isolating rear Delt.

seated Db lateral raises
35lbs, 3x15

Bentover seated lateral raises
25lbs 3x15

DB shrugs
70x15
75x15
85x15
   
Squat Day
I didn’t sleep well the prior night, the gym was closing early due to july3rd and I mistimed my last meal. I was exhausted, rushed and hungry.

Squats
worked up to
480x3
480x2
480x2

Leg Press
360x15
360x15
360x15

Bulgarian Squat with dbs at side   
3 x 10 x 25lbs each hand

Reverse Sled Drag
never having done these, I started with 180+sled
180 x100 ft
270 x100 ft
270 x100 ft

KB swings
Misread this and did one set of 30 (each arm) with a 35lb kettle bell.

http://www.youtube.com/watch?v=kLl3SAZBjUo (http://www.youtube.com/watch?v=kLl3SAZBjUo)
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on July 05, 2015, 10:14:18 AM
Monster squats.  :thumbs_up:
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on July 06, 2015, 12:10:39 AM
Monster squats.  :thumbs_up:

X2!!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on July 13, 2015, 09:05:22 AM
This past week, was a disaster.

Monday was Shoulders, and I absolutely crushed the workout.  It went all down hill from there.  Tuesday morning, I woke up with a cramp in my back.  Same muscle group that often locks up and won't release.  It pulls on rib slightly, forcing pressure on my ciatic nerve.  Makes it painful to take a full breathe of air.  I can't even tighten my core because it's too painful.  Sneezing... I have to lean on something or I'll fall down. 

Deadlifts were Tuesday night. I couldn't get 225lbs off the ground due to the pain. Wednesday night, I was training a lady, and she volunteered to walk on my back to put pressure on the muscle and force it to release.  She managed to get her heel just right and grind it loose.  I felt like a million bucks.  Thursday was Bench Night.  As I'm drinking my preworkout leaving my house, I sneezed and the muscle cramped up tight.  Fucked that night all up.  Couldn't even unrack 135 without pain.

Friday was a lost cause.  Dealing with Life issues.  Saturday and Sunday was working all day.

And now it's Monday.  Back is still having issues, but I'll roll around on a Lacrosse ball to see if I can hit the muscle and release it.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on July 13, 2015, 09:17:00 AM
Fukk man.  Sorry to hear about that.

You made a decision on Rochester yet?
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on July 13, 2015, 01:55:29 PM
Hopefully you can find the point with the lacrosse ball and it gets better, feel better my friend
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on July 13, 2015, 02:24:15 PM
sounds like you need to schedule a deep tissue massage.
Wonder, though, why it continues to cramp up? Overuse? Muscle imbalance? Sounds painful and puzzling.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 02, 2015, 09:04:46 AM
Yikes... I've been seriously slacking in the Journaling department.

Between shoulder issues, back issues, training 5 people, and the SMB2, my workouts were mediocre at best. I'd smash a squat workout, and be smoked for my Bench and Dead training. Mental focus issues, and all that good stuff.

Well, now, there's about 6 weeks left until the Power Challenge. My goals have been severely scaled back, simply due to exhaustion and my training going out the window.  Hoping I might still pull out a nice PR on the day, but not really expecting it any more. 

Anyways, last night was Bench Night.

275 for sets of 4, all paused reps.
5th set of 6, only first one was paused.

Accessory work after that. Pullups, shoulders (laterals), and had a great workout.

This morning, I woke up to a very sore shoulder. Pushed it a little too hard.

Had a bit of back tightness when Benching, but that's likely due to a caffeine, water and sleep issue.

Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on September 02, 2015, 03:53:42 PM
Welcome back!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 02, 2015, 11:26:27 AM
Has it really been a month since I last posted....

Damn.

Well, it's a brief update as it is.  I'm 16 days out from the RPS Power Challenge. 10/18/2015.
All of my coworkers are sick, and I can feel a cold coming on.  This means if it hits this weekend, I'll be recovered with plenty of time for the Meet.  All around, it sucks, but I'll make of it what I can.

My Meet prep for this one, has to be one of my worst preps.  I blew my nutrition, I mistimed my chems, and I botched my programming.  I hosted a kick ass Meet in the Middle of it, and I'm training three people right now.  Slowly building my own PL team so that we can assist and handle at Meets and make each Meet better.  It's been a mental and physical drain on me.  Because of all this, I decided that I have to scale back my openers, and there's no way I'll hit the Squat I wanted to go for. 

Last week, I crushed my Bench opener, banging 295x4 at the end of a long workout.  Last night, I smoked an easy 570 off the floor.

Squats are still up in the air, and I'll test them out next week.

As it stands, I'm aiming to open with 510/295/570 (1375).  Seconds will be 545/315/610 (1470).  I'll judge 3rds after that.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 02, 2015, 12:15:06 PM
Welcome back.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 05, 2015, 09:23:09 PM
Welcome back.
Thanks. ;)

Well, everything has been tested. Openers are ready to go.

510/295/570

Second attempts:
545/320/610

Third attempts will be sorted from there.

The remainder of this week is accessory muscles, and next week is a 16lb water cut.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 08, 2015, 08:53:21 AM
Tonight is my last session before the week off. Tomorrow night and Saturday, I'm headed to Hyannis to help out a friend as she steps on the stage for a Figure competition. OCB Cape Cod Classic.

Sunday, starts the water cut, and I'm working the store.  Monday, is a holiday, and I'm enjoying the day relaxing. GRind through a week, and Saturday the 17th is weigh-ins.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 08, 2015, 08:56:23 AM
Those 3 rd attempts better be substantial if you wanna beat my total.

:D

:)

;)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 08, 2015, 09:04:21 AM
If 2nds go easy, the expectation is 575/330/625.

It'll be damn close to your total.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 09, 2015, 08:23:55 AM
Everything has been done, training is all set. 
Water cut starting Sunday, and weigh-ins a week from tomorrow.

256.8 this morning.  I'm looking at a 15lb cut to make weight.
I've said this every time, my next one, I don't want to have to do a water cut to make weight. Yet here I am again.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 09, 2015, 08:55:59 AM
If 2nds go easy, the expectation is 575/330/625.

It'll be damn close to your total.

Giddy up.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 13, 2015, 11:38:13 AM
Down 4 lbs from Sunday. Was 255.4 this morning. 13lbs to cut to make 242.

Chicken, and Broccoli all week. :(
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 14, 2015, 01:37:52 PM
252.4lbs.

Slowly dropping the weight off.  10 lbs to go.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 14, 2015, 01:40:38 PM
10 lbs in 3 days?

Yikes....
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 14, 2015, 03:11:16 PM
The most I've done, is 19.8 lbs in 6 days.

And as soon as I weigh in, I'll put 20lbs back on.  That's the goal for Saturday. 20lbs in 12 hours.
I've seen guys drop 30lbs in 10 days.  After weigh-ins, they hook up an IV and eat all day, putting that 30lbs back on.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 15, 2015, 09:16:12 AM
250.4lbs this morning.

This afternoon, I'll hit the Magnesium Citrate, and that'll strip 4-5 lbs out over night. Tomorrow, I eat breakfast, (4 eggs, protein shake), hit the Sauna for a 90 minutes, and I should be right at 242 at bedtime Friday night. Weigh-in on Saturday and I'll be 239lbs.  Go to bed Saturday night, at roughly 255-260lbs.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 16, 2015, 04:17:42 PM
243.4 as of right now. Headed out shortly to see Crimson Peak. Weigh-in in 14 hours.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on October 16, 2015, 04:26:08 PM
Good luck brother!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 17, 2015, 07:47:33 AM
240.2lbs
Time to eat.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 17, 2015, 10:17:57 AM
Amazeballs.


And Bon Apetit  :hungry:
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 18, 2015, 06:56:28 PM
Went to bed at 255.6lbs.

Just a short writeup, more details and videos, tomorrow.
545/335/610, 1490. 8/8, passed on my 3rd dead. Was smoked by that time.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 18, 2015, 07:03:07 PM
Very nice man.  Congrats.

Syracuse with us in April?
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on October 18, 2015, 07:06:57 PM
excellent.

Seems like you often skip the 3rd dead attempt?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 19, 2015, 09:13:29 AM
Very nice man.  Congrats.

Syracuse with us in April?
I'm thinking that I will. I need to do another I-S Meet with the group and crank it up.

excellent.

Seems like you often skip the 3rd dead attempt?
Usually, because I'm either hurting, spent or just done.  In this case, both traps were in Agony and I knew that 620 just wasn't in the cards.  Of course this morning, I'm kicking myself, as had I pulled it, it would have given me a 1500 total.

And now... The Vids.

Squat (apologies for the shaking, it was her first time) 545lbs
http://www.youtube.com/watch?v=oa9-NcDmmlc (http://www.youtube.com/watch?v=oa9-NcDmmlc)

Bench Press. 335lbs
http://www.youtube.com/watch?v=EXDtTz9e1Jo (http://www.youtube.com/watch?v=EXDtTz9e1Jo)

Deadlift. 610lbs
http://www.youtube.com/watch?v=XmiH8gY0Vqs (http://www.youtube.com/watch?v=XmiH8gY0Vqs)
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 19, 2015, 09:25:57 AM
Squat was deeeeep.  Nice

Bench looked like a warmup.  You had more in you.

Dead was work.  Good job.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on October 19, 2015, 09:32:08 AM
^^what he said.

Making me want to compete ITT :'(
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 19, 2015, 09:34:03 AM
When registration opens for the April Syracuse Meet I will talk to Gene about getting your ban lifted.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on October 19, 2015, 09:38:55 AM
that would be cool 8)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 20, 2015, 03:06:12 PM
Squat was deeeeep.  Nice

Bench looked like a warmup.  You had more in you.

Dead was work.  Good job.
Squat was actually, right at Parallel. Felt Deep, but Judges said it was just below.  I feel that I had more in the tank. Not much, but another 10-15lbs.
Bench was surprisingly heavy.  What really screwed me on that, was my Back was cramping. I could barely get up off the Bench afterwards.
Dead was tough, but it was a new RPS world record, and I've been chasing it for well more than 2 years.  Refused to give up on it.

When registration opens for the April Syracuse Meet I will talk to Gene about getting your ban lifted.
As will I.  My team is doing the April 2nd Meet in Sterling, CT. so I'm figuring that i'll compete with them, or just after them.  The Syracuse Meet would be perfect.  My other consideration, is when the Strongman Comp is in May.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on October 20, 2015, 05:24:31 PM
Great job, Alex!  I was looking in the PL section Saturday looking for updates.  Never thought of cruising in here.  Outstanding work.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 22, 2015, 11:37:04 AM
Great job, Alex!  I was looking in the PL section Saturday looking for updates.  Never thought of cruising in here.  Outstanding work.
Thanks. Best one to date, and Still no closer to catching Flex.

Tried getting back in the gym on Tuesday. Shoulders, forearms, and triceps were still smoked from Sunday.

Giving it another try tonight, Biceps and Upper Back.  Off tomorrow night to finish an Art Project, then Strongman Training on Saturday.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 22, 2015, 11:56:17 AM
Best one to date, and Still no closer to catching Flex.

The next time we step on the platform together is going to be interesting.   8)

That moment when the Apprentice Surpasses the Master.   ;)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 23, 2015, 11:45:09 AM
Best one to date, and Still no closer to catching Flex.

The next time we step on the platform together is going to be interesting.   8)

That moment when the Apprentice Surpasses the Master.   ;)
It will certainly be interesting.  I'm going to have to push my self on all three to catch up to you.

Last night, it was back in the Gym, getting after it.

Z-Presses, Upright Rows, Laterals, and Bicep Curls.
No Gym tonight. Strongman Training tomorrow at Lightning Fitness.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 23, 2015, 12:01:47 PM
And there's this....

Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on October 23, 2015, 12:19:09 PM
Good shit my dude.

If I dropped down to 242 I would be kicking ass all over the place, assuming my lifts didn't drop.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 26, 2015, 09:19:45 AM
Good shit my dude.

If I dropped down to 242 I would be kicking ass all over the place, assuming my lifts didn't drop.
You'd crush all sorts of competition if you did shred down to the 242's.  Although lifts might suffer a bit.

This weekend was a trip to Lightning Fitness.
Played with the Beast Metal 140lb. Monster Dumbbell. Cleaned from the floor, overhead, single hand lockout. Worked up to 4 reps.  Which is good, as that's the one I'm using in the Competition. If there's a Heavyweight Novice division.  Currently, my partner and I are the only heavyweight Novice. If no one else signs up, We'll land in the Novice division, and that's a 120lb Dumbbell.

Next up on Saturday, was the Farmers Carry.  Brand new Beast Metal farmers handles, were awesome.  I smoked a 200lb carry, easily hit the 250lb carry (which is the HW Nov weight for the Comp.), then decided to give 300 a shot.  Didn't drop it, and made the full 50ft carry.  That gave me another record on the wall. Yes, I picked up and carried 600lbs 50 feet.  My traps are still sore today.

Final event for my day, was the Stones.  Easily threw the 195 on the 58" platform. 225 went up there, but it was tough. couldn't manage the 240 to 58".  4 attempts, and I was hurting.  Managed to load it twice to the 52" platform.  The HW Nov weight is 240 to 58", 275 to 52", and 325 to 48".  I've managed the last two, but the 58" platform is going to be tough.

Tonight, is Leg night at Synergy.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on October 26, 2015, 09:37:26 AM
Damn! 300lbs in each hand for 50ft!
No wonder your traps are sore  :o
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 11, 2015, 10:45:05 AM
It's been a tough few weeks. I think with the Farmers carry, I strained something in my left Ring Finger. A light flex and it's painful. I'll be trying to rest it as much as possible over the next few weeks, as just a bit more than 3 weeks till the Strongman Competition.   

Last night, it was supposed to be Deads, but I could only get up to a single at 375 due to pain in my finger. Grip was shot so I adapted and did improvised Yoke walks.

http://youtu.be/IIVDYPVwr6Y (http://youtu.be/IIVDYPVwr6Y)
255lbs on the Axle Bar, 10lb Chain, and an 80lb Kettle Bell on each side. For a total of 435lbs on a round trip ride.

And for Good measure, Candy, is still training hard.  57 years old, and busting her ass to get leaner and stronger.  In 8 months, she's lost size on her body (except Shoulder/traps/Arm they've grown), and gotten stronger. Gotta love Newbie gains.

http://www.youtube.com/watch?v=bdXsgLFtLsw (http://www.youtube.com/watch?v=bdXsgLFtLsw)
That's a 45, 2-15's, and 2-10's on each side, for a total of 235lbs, at a bodyweight of 160lbs. Black Rogue Bands to assist.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 01, 2015, 02:34:35 PM
It's been a while, and I've been away from the computer. Haven't had a real moment to stop and update what's been happening.

Training has been going good. I'm 4 days out from the Lightning Fitness Co-ed IV competition.  I test ran some of the events last weekend, and feel pretty good about all of them.  120lb circus Dumbell for reps, 300lb hand-over-hand sled (50ft), 250lb Farmers carry (50 ft), 405 Axle Deadlift (from 12”) for reps, and 3 stones. 195lbs to 58”; 240lbs to 52”; 275lbs to 48”


As for recent gym work, not much new and exciting other than these two.  Haven't been video'ing much simply because it's just been the grind.  Weight is currently 255+/-

Hatfield Squats 430lbsx3reps
http://www.youtube.com/watch?v=fTCegla7lls (http://www.youtube.com/watch?v=fTCegla7lls)

Improvised Yoke Walks, 435lbs
http://www.youtube.com/watch?v=IIVDYPVwr6Y (http://www.youtube.com/watch?v=IIVDYPVwr6Y)

Life Update, birdies are doing good, new job is enjoyable, Thanksgiving was good.  Stayed close to home instead of driving all over.

Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on December 01, 2015, 02:55:10 PM
So this weekend is a strongman type thing?

When's your next PL Meet?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 01, 2015, 03:02:12 PM
This weekend is a NAS Strongman Comp.

Next Meet is April 23rd, Syracuse, NY.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on December 01, 2015, 03:06:49 PM
Next Meet is April 23rd, Syracuse, NY.

Better bring your "A" Game, Motherfucker.    ;)

Good luck and have fun this weekend.  8)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 07, 2015, 12:02:34 PM
I'm damn well planning on it.


And here's the write-up from my weekend adventure.
Lightning Fitness Co-ed IV Strongman Comp.

Novice Class. The director opted to do one Novice class, as there was only one HW novice couple (Me & Katrina).

First Event was the Circus Dumbbell. Rep for Rep (guy first)
http://www.youtube.com/watch?v=htGCVV39IB0 (http://www.youtube.com/watch?v=htGCVV39IB0)
I don't have a strong OHP, so this one was tough.  When the dumbell went over my Back, it broke my concentration, and I couldn't get mentally reset to get another one.

Second event: Axle Deadlift for Reps. 405 for me, 245 for her
http://www.youtube.com/watch?v=TIwPpg-D5j0 (http://www.youtube.com/watch?v=TIwPpg-D5j0)
Katrina has a 400lb DL, and she simply smoked this one.  I pulled 405 for 9. We did good.

Third Event: Farmers Carry. 225 for me, 120 for her. (that's per hand)
http://www.youtube.com/watch?v=V7smK79sJEs (http://www.youtube.com/watch?v=V7smK79sJEs)
After this event, we were holding onto 3rd place by a few points.

Fourth event: Hand over hand sled pull, 2” rope. 350 for me, 200 for her.
http://www.youtube.com/watch?v=FXqhzqU5coo (http://www.youtube.com/watch?v=FXqhzqU5coo)
My stumble at the end and falling down, cost us a placing.

Last event, was Atlas Stones.
Men: 195 to 58”/240 to 52”/275 to 48”
Women: 95 to 52”/125 to 48”/155 to 44”
http://www.youtube.com/watch?v=RNvwtu-JoYY (http://www.youtube.com/watch?v=RNvwtu-JoYY)
I dropped the 275 and that cost us two more places.

We finished out in 5th place.  2-5th place was separated by 2 points.  Considering we had 47.5 points, I'd say we did good.  If we do it again next year, we will likely be in the Open class, with heavier weights.  Heavyweight Open this year had 610 on the Deadlift and 340lbs on the Farmers Carry.  So, there's work to be done.

Now, it's back to training to April 23rd and the IS Gathering in Syracuse.



Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on December 07, 2015, 12:13:23 PM
Great vids you big bastard.  You didn't look like you had any chalk on your hands when you dropped that stone?  WTF?

Are you dating her yet?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 07, 2015, 12:59:08 PM
Chalk is useless on the Stones, I had Tacky all over my forearms so that I really stuck to it.  It's tough to see, but the Stone started to roll in my hands, and my whole upper body twisted trying to hold it in place.  If you watch Kat, you can see she's got Duct tape on her forearms.  The Tacky is really sticky, but when 275lbs rolls, it won't help.

As for Dating, If you watch the Deads, at the beginning Kat slaps the judge. That's her boyfriend.  He's a great guy and I'm friends with both of them. They actually first met at SMB1. She was competing, he was running the spotters/loaders.  In addition, she's twice divorce, 3 kids, and lives 2+ hours away, with Drew (the Judge).
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 01, 2016, 12:23:17 PM
Just signed up for the American Strongman "CT Strongest (Wo)Man" Comptition. I'll be Heavyweight Novice, or Masters Division.

May 28th.

Log Press Medley.  3 logs of ascending weight, must be pressed from lightest to heaviest.  60 sec time limit, down commands
HW Nov Men/Masters: 230,250,270

Last Man Standing Max 12 inch deadlift (on Rogue Wagon wheels) no briefs, no suits, straps ok, down command only, 1 min time limit
HW Nov Men/Masters 455
-These are all starting weights, there will be 20-50lbs jumps depending on how everyone does.  Bigger jumps in the beginning, smaller as it gets heavier.  Last man standing means you must do every attempt until you miss or win!

Keg Carry to Husafell: 60 sec time limit, Keg must be placed standing up. 50ft each, you must run back for the Husafell. 
HW Nov Men/Masters: 250/250

Tire Flip Tire will start standing up on the line, tire must cross the line for 80 ft, 90 sec time limit
HW nov men, Masters: 650lbs

Power Stairs: 2 implements must be carried up 5 steps of 12 inches. 60sec time limit (both weights will be the same)
HW Nov Men, Masters: 300
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 02, 2016, 01:11:03 PM
Squat night last night.
worked up to 405x6.  Found it surprisingly easy.

less than 12 weeks to go.

Tonight is Bench Night.  Don't think I can match or come close to Flex, though. We'll see how I feel about pushing over 300 tonight.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 03, 2016, 09:06:38 AM
Shoulders are still an issue, along with my never ending Back Cramp. 

Worked up to 245x10 on Bench.

Keep pushing from here.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on February 03, 2016, 09:14:05 AM
Powering along I see  :)

What implements do you have to carry up the stair portion of the strongman? Just some weights or something else?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 03, 2016, 10:00:08 AM
This is Pro Strongman Matt Mills, showing the Power Stairs.  He's the host of the Comp, and this is the actual implement and stairs that we will be using.

http://www.youtube.com/watch?v=rem-vBvOlhs (http://www.youtube.com/watch?v=rem-vBvOlhs)

He does 5 up&downs, then the stairs. We won't have to the the Up&Downs, just straight up the stairs. He'll have a two sets of stairs, and we'll race each other up the stairs.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on February 03, 2016, 12:13:25 PM
Odd how a lot of these lifts resemble farm work.
That stair movement looks a lot like packing milk barrels up to the loading dock.
Those farmer carrys remind me of packing tractor weights out of the bar to the tractor to offset putting on the duallies in the spring.
And lifting those concrete balls up reminds me of loading rocks, grain sacks, concrete sacks, railroad ties in the back of a pickup.
Throw in those log overhead lifts and you're ready to lift timbers for a barn raising.

Guess if the apocalypse happens you'll be ready to start life on a farm  ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 03, 2016, 12:48:04 PM
Considering I grew up on a Farm in Vermont.... Yep.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on February 03, 2016, 01:56:57 PM
Considering I grew up on a Farm in Vermont.... Yep.

 :thumbsup:
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 04, 2016, 09:08:22 AM
Deadlift night. Worked up to working sets at 500x3 for 3 sets.

Then pulled this:
http://www.youtube.com/watch?v=5g-SDDLTUfM (http://www.youtube.com/watch?v=5g-SDDLTUfM)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 10, 2016, 07:12:42 AM
Shoulder is holding steady. Back is questionable at times. Still cramping and jot releasing.

Monday Squats.
Worked up to 4 sets of 405 for 4

Tuesday Bench.
Worked up to 5 sets of 275 for 6.

Tonight, is Deads.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 11, 2016, 09:35:00 AM
Deads went well until my 4th set. Set-up was wrong and I pulled it anyways, as it was a light weight. Felt something twinge in my right Lat. 

Still went 365x10x3 on a 3" deficit.

within 15 minutes, I couldn't get 375 for a Rack Pull.  Still managed Shrugs for 90lb Dumbells for 15 reps, for 3 sets.

Lat feels a little tender this morning. I'll wait until Saturday to test it, though.

Monday, is a holiday and therefore a Meathead Roadtrip to Lightning Fitness.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 17, 2016, 08:57:54 AM
Squat night.

Loosened up, and worked up to a heavy set of singles. I just got my new RPG3 wraps in from Redemption Powerlifting.  Considering the guy who designed these, squats close to 900lbs, I feel comfortable knowing they're solid.  And they were.

495 for a Raw single.

535, wrapped was easy. (in the STFU thread).

Jumped to 600, and it felt good.  Didn't want to push my limits and blow out something, so I opted out.

http://www.youtube.com/watch?v=fDHBB2XjmLU (http://www.youtube.com/watch?v=fDHBB2XjmLU)

in about 9 weeks, that'll look a lot different.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 24, 2016, 09:42:09 AM
New Wraps are still being learned.  They are a stiff feel than the Odin's, so it's forcing me to re-examine my form and tweak it a bit.  Difficult to do, as I need 500+ to really push the limits of my form.  535 went up quite well last night, so I took 555lbs for a ride.  Went well, except my hips came up slightly and I sat back too far to correct it.  That, my friends, is why you always have the safety pins in place.

http://www.youtube.com/watch?v=JlvjfNywE8A (http://www.youtube.com/watch?v=JlvjfNywE8A)
Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on February 24, 2016, 11:32:59 AM
Jumped to 600, and it felt good.  Didn't want to push my limits and blow out something, so I opted out.

I've been known to add negative squats into my training, unexpectedly...  :)

Good stuff man, can't wait to see where you end up with these this year. Motivating... honestly... I am sitting here trying to trim the fat off.. thinking.. maybe I should just eat hard again and get those #gains.. Patience.

Keep at it, keep the videos coming too as it is always great to watch the progress.

PS: Sorry about the missed training, like I said via chat, a bunch of variables had to line up as it was last minute. However, I do want to catch up at some point and have a day or two of training. That would be fun...  I do the solo basement shit.. so getting out of my current comfort zone would be rewarding.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on February 24, 2016, 02:39:12 PM
Damn I thought you had that.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 29, 2016, 10:43:04 AM
Friday night, was Bench night. Worked up to a single at 295, then put on the Slingshot.  315x6, then 365x2.

http://www.youtube.com/watch?v=Ra2BvZOaRw4 (http://www.youtube.com/watch?v=Ra2BvZOaRw4)
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on February 29, 2016, 11:00:47 AM
Nice!  :thumbsup:
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on February 29, 2016, 11:10:43 AM
Where is that?

Not your normal gym.....
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 29, 2016, 11:34:16 AM
Where is that?

Not your normal gym.....
That's actually the other side of the gym.  They are sister gyms, and are linked together, as such I have access to both. They share utilities and locker rooms.
Title: Re: Road to Recovery, and 1605lbs.
Post by: doug.c38 on March 02, 2016, 01:50:08 PM
Strong work in here! Keep it up
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 09, 2016, 01:50:32 PM
Bench Night was last night. slowly working on lower rep sets.  Shoulders are giving me much help.  Massages, therapy and foam rollers aren't helping either.

Best of last night, was 3 sets, 275x6.

Might manage a 315 at Supremacy...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 09, 2016, 02:45:10 PM
As it stands, my next Meet after Supremacy, will be RPS Power Wars in Fairhaven Vermont, December 3rd.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on March 09, 2016, 05:55:27 PM
Bench Night was last night. slowly working on lower rep sets.  Shoulders are giving me much help.  Massages, therapy and foam rollers aren't helping either.

Best of last night, was 3 sets, 275x6.

Might manage a 315 at Supremacy...

Because of shoulder issues?

I am not familiar with slingshot usage, so..  stupid questions come about :)

I figured  you where using it to feel the weight out for 365. However, seeing you use it for rep work (??) with 315..  I had thought you in the 330 rang for pressing..?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 10, 2016, 09:50:49 AM
My Shoulder issues are from years ago, long before Powerlifting. 

Some days, they're good, other days they ache.

All sorts of little things affect them. Sleep on one wrong, or twist the wrong way in the car, sit in the wrong position at work....

Most days, the Slingshot works well. but that's mostly for overload.

The way they've been feeling lately, I had hoped a 315 would be in the books at Supremacy. This past October, I hit a 335 Bench which was everything I had.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 15, 2016, 09:21:57 AM
Well, I continue to surprise myself. 

Last night was Bench night, and 275x8 was a good set, so I went 315, and hit it for a double.  Went 325 after that. Locked it but my butt came off the Bench.  Looks like I have more in me for this coming Meet in June than I had expected.

If my shoulders hold up.

And considering I have a Strongman Comp in May, where one event is a 225, a 250 and a 275lb Log press, I'm hoping I survive.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on March 15, 2016, 10:07:15 AM
Well, I continue to surprise myself. 

Last night was Bench night, and 275x8 was a good set, so I went 315, and hit it for a double.  Went 325 after that. Locked it but my butt came off the Bench.  Looks like I have more in me for this coming Meet in June than I had expected.

If my shoulders hold up.

And considering I have a Strongman Comp in May, where one event is a 225, a 250 and a 275lb Log press, I'm hoping I survive.

"Yea... Buddy! "
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 18, 2016, 09:33:37 AM
Because St.Paddy's day.

http://www.youtube.com/watch?v=lf7F7YY1gPk (http://www.youtube.com/watch?v=lf7F7YY1gPk)

Deadlift in a Kilt.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 22, 2016, 09:29:40 AM
Bench Night.

Highlight: 315x2

This week, will likely be lighter workouts, as It's Candy's peak week before the RPS New England Revolution on APril 2nd. She smoked 235x2 on Deads list night, and then we loaded the bands up, and she pulled 315x2.

Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on March 22, 2016, 09:43:24 AM
Bench Night.

Highlight: 315x2

This week, will likely be lighter workouts, as It's Candy's peak week before the RPS New England Revolution on APril 2nd. She smoked 235x2 on Deads list night, and then we loaded the bands up, and she pulled 315x2.

Pass a good luck over to her.. I often check out the Facebook vids/shots you post of her training -- I think they call that FaceBook stalking... hahah.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 25, 2016, 12:28:06 PM
Candy was happy to hear that. She's finished her heavy workouts, and now it's a water cut (Her choice, as she's 163 right now) to get close to her previous comp weight of 155. Sorted her openers, and she's going 205/115/230 (550), which smash two of RPS CT records (squat and total) and tie the Bench and Dead. Second attempts will be 230/130/250 (610), which will give her the RPS World record for Squat, and put her easily in striking distance for the other three (Bench 143.8, Dead 259.04, total 628.32).  So, she's really happy right now. Stressed, but really happy.

Sabrina (My new lady), made her weight class this morning. cutoff was 132.2, and she came in at 132 even.  ReCarb today, and crank it up when she competes tomorrow.  Then 2 months from Monday, both she and I are competing again (5/28). I'm doing CT's Strongest Man, she's doing the USPA MA-RI Championship.

It's all getting interesting!

Update: There's a reason why I introduced you all to RPS. I know the quality of the Meets, and I knew that you'd all have a great time lifting and competing. 
Sabrina competes tomorrow in a USPA Meet.  It was capped at 100 lifters.  There are 5 women and 15 men competing. 20. Two, Zero. TWENTY. Just barely enough to get a full flight of lifters.... To say she is disappointed, is a severe understatement.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 19, 2016, 12:58:41 PM
Has it been that long? a month since I've done an update.

Due to Sabrina's comp (which was a horror show all around), Candy's Comp & Judging, SMB2016 kicking in high gear, plus taking on another 2 Meets, time has been flying by.

So, the update.
Sabrina's Meet.  She went 2/9.  Bombed her Squats, hit her opener and second attempt on Bench, bombed her deads.  There were two big reasons why.  She was determined to hit her weight class at 132.  She stripped too much water, and couldn't properly refeed on Carbs and water. Strength went out the window.  THe other major factor, was the competitor in line behind her each lift (9/9) was her ex-boyfriend.  Her mental focus was shot.  So, they gave her a trophy for Bench Only competition.

The Meet was run horribly. The warm-up area was a disaster, and not even in the same building. 3 people walked out of the Meet. Just said fuck this, and left.

Candy, at the RPS New England Revolution, crushed it.  Decimating the New England Records, and crushing the RPS Deadlift record for her division.  Amazing day, and the week following, the amount of people that have talked to her about it, has blown her away.  She's hooked for life.  No looking back now for her.  She went 195/130/270.  Missed her second and third squat due to depth, and nerves.  Missed her third Bench at 140, just couldn't grind it out. Very close.  She smoked her Deads, with everyone saying she had another 20-30lbs to go.

I'm headed to NH this weekend to sit in a Judges chair for the VT/NH Championships.  I'll be checking Facebook and here for updates.  One person you should all watch, is the Layla Merck. Incredible and determined lifter.

I'm signed up for the NAS CT's Strongest Man 5/28, RPS CT States Meet 6/26, and the RPS Power Wars at FHF on 12/3.  I'll competing there with Sabrina.  At the moment, I'm debating hitting the MA Strongman Championship on 8/6, as the Masters numbers are doable, and I'd have a good run at a trophy.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 23, 2016, 11:40:17 AM
Update.

My log arrived today. 100lbs, 12" Diameter.  This one should be run for along while. 

5 days until CT's Strongest Man. Then begins the countdown to June 26th. 

That one will be interesting.



Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on May 23, 2016, 12:35:13 PM
So, the update.
Sabrina's Meet.  She went 2/9.  Bombed her Squats, hit her opener and second attempt on Bench, bombed her deads.  There were two big reasons why.  She was determined to hit her weight class at 132.  She stripped too much water, and couldn't properly refeed on Carbs and water. Strength went out the window.  THe other major factor, was the competitor in line behind her each lift (9/9) was her ex-boyfriend.  Her mental focus was shot.  So, they gave her a trophy for Bench Only competition.

The Meet was run horribly. The warm-up area was a disaster, and not even in the same building. 3 people walked out of the Meet. Just said fuck this, and left.

 Well, the walk outs alone say a ton! Unfortunate.

 I hope the experience only left her with wanting to do better next time...  that whole scenario seems a bit nerving to say the least (ex bf.. etc..).


Candy, at the RPS New England Revolution, crushed it.  Decimating the New England Records, and crushing the RPS Deadlift record for her division.  Amazing day, and the week following, the amount of people that have talked to her about it, has blown her away.  She's hooked for life.  No looking back now for her.  She went 195/130/270.  Missed her second and third squat due to depth, and nerves.  Missed her third Bench at 140, just couldn't grind it out. Very close.  She smoked her Deads, with everyone saying she had another 20-30lbs to go.

I saw the news on FB threads, great stuff!

I'm signed up for the NAS CT's Strongest Man 5/28, RPS CT States Meet 6/26, and the RPS Power Wars at FHF on 12/3.  I'll competing there with Sabrina.  At the moment, I'm debating hitting the MA Strongman Championship on 8/6, as the Masters numbers are doable, and I'd have a good run at a trophy.

I'm eyeballing Power Wars in Fairhaven as well. Not yet signed up, eyeballing it. I waited too long last year and missed out on it...

Update.
My log arrived today. 100lbs, 12" Diameter.  This one should be run for along while. 

5 days until CT's Strongest Man. Then begins the countdown to June 26th. 
That one will be interesting.

GL !

Strongman looks fun...  may have to consider trying one of those meets out as well at some point. But for now, training for SMB.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 23, 2016, 12:49:29 PM
I'm signed up for the NAS CT's Strongest Man 5/28, RPS CT States Meet 6/26, and the RPS Power Wars at FHF on 12/3.  I'll competing there with Sabrina.  At the moment, I'm debating hitting the MA Strongman Championship on 8/6, as the Masters numbers are doable, and I'd have a good run at a trophy.

I'm eyeballing Power Wars in Fairhaven as well. Not yet signed up, eyeballing it. I waited too long last year and missed out on it...
Don't wait, it's a 55 lifter limit and I know it'll be sold out sooner than later.

Update.
My log arrived today. 100lbs, 12" Diameter.  This one should be run for along while. 

5 days until CT's Strongest Man. Then begins the countdown to June 26th. 
That one will be interesting.

GL !

Strongman looks fun...  may have to consider trying one of those meets out as well at some point. But for now, training for SMB.
It's a lot of fun, and the training is do versatile.  I could only wish that Lightning was closer, and I could visit there more often.  Depending on how this Comp goes, I'll either continue to dauble in it, or I'll know that it's not for me, and won't do them.  We'll see though.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 31, 2016, 09:58:06 AM
Well, that blew.

CT's Strongest Man.  I walked out with a DNF due to injury. 
First Event was a Log Medley.  230lbs, 250lbs, 270lbs.  Best I've ever locked out, was 210lbs.  Sure enough, Could get it up to my chest, and heave it, but couldn't lock it out.  So, Zero'd that event.

Next up was Last Man Standing Deadlift.
We started with 6 guys at 405lbs.  First one dropped at 455, next one dropped at 495, another at 545. The remaining 3 of us hit 585. I took two attempts at 635, and bowed out.  Walking back to my cooler, my Back spasm'd and locked up. Felt like I tore something quite badly. Tried to roll it, rub it, massage it, and stretch it, but it all made it worse.  Decided to drop out, and take the DNF.  With a Powerlifting Meet 4 weeks out, I don't want to do any damage. Shot it full of peptides for two days, and lidocaine patches for two days, and I'm much better. LIkely won't pull any deads until I test my openers in a few weeks. Just Squats and Bench between now and then.

I did see Angry Birds over the weekend, and it's a good kids movie. Not as much adult humor hidden in it as a Pixar film, but still enjoyable.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on May 31, 2016, 10:04:53 AM
Well, that blew.

CT's Strongest Man.  I walked out with a DNF due to injury. 


Well that sucks.  Sorry.  You feel ok yet?

I did see Angry Birds over the weekend, and it's a good kids movie.

Why are you going to see kid's movies when you don't have kids???  :slap:
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 31, 2016, 10:11:50 AM
Well, that blew.

CT's Strongest Man.  I walked out with a DNF due to injury. 


Well that sucks.  Sorry.  You feel ok yet?

I did see Angry Birds over the weekend, and it's a good kids movie.

Why are you going to see kid's movies when you don't have kids???  :slap:
Felling much better and think is more of a bad strain than a full injury. hopefully it'll recover in time.

As for the kids movie, my girlfriend has two boys, 4 and 12.  It was the 4 years olds first movie.
Title: Re: Road to Recovery, and 1605lbs.
Post by: tooth on May 31, 2016, 10:40:57 AM
Good luck on the pl meet.  Sounds like this one was just a bonus. 

Saw through the looking glass with the kids.  It won the vote over angry birds with my three little knuckle heads. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 06, 2016, 10:11:48 AM
My Back is healing nicely.  No pain at all (TB500, and BPC157, Thank you.).

So, as it now less than 3 weeks to the Meet, I've been pushing my Bench to improve.  Did Close Grip on Saturday, and moved and easy 275 for a single. Then threw on the Maddog, and smashed an easy 275x6, followed by 315x5, and 315x3.

Feeling confident my 3rd Bench attempt will be a new PR 340 or More.  Opening at 305, 2nd at 330. 3rd at 340+. 

Squat will get tested tomorrow to see where I am.  Back Pain considered, I'll be working my way up to 365 for a few reps.  Next week, I'll work to my opener. 

Deads, I'm unsure of.  I honestly don't know where I'll start.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 08, 2016, 10:41:24 AM
Felt Good last night. walked out, and squatted (No Spotters/or safety racks). 475lbs, knee wraps and a Belt.

Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on June 08, 2016, 11:22:05 AM
Felt Good last night. walked out, and squatted (No Spotters/or safety racks). 475lbs, knee wraps and a Belt.

Nice.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 14, 2016, 09:28:39 AM
Tested out my Deadlift last night.  Was a tad nervous, as I'm not 100% confident my Back is healed.  Only pushed it till it got moderately heavy and the lift slowed down.

Worked up to 545lbs, for a Single.  Tried 585lbs, but felt too much pressure on my lower Back and gave up.

http://www.youtube.com/watch?v=om8DM-b7Soc (http://www.youtube.com/watch?v=om8DM-b7Soc)

Not bad, considering this is 2 weeks post injury, where I could barely walk without pain.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 15, 2016, 10:09:58 AM
11 days out from the RPS CT States Meet. 

I'll be submitting openers as soon as the email comes out. Due to the Back injury, I've scaled back on my Dead lift. I can honestly say I haven't opened this light in nearly 3 years.  Squats will only be a little drop, as a precaution to preserve my Back.  I'm still very hesitant about it, and will have to make some good sized jumps in weight to get to where I would like to finish.  Prior to the Strongman comp, a few weeks ago, I was getting confident for a 575 Squat.  Now, I'd just like a 5lb PR at 550. 

Bench, will be Bench.  If I can manage as well as I did in October, I might have a 340/345 in me.

So, here's how it looks to sort out.  Opening Squat at 500, second attempt will be 535.  Third will likely be 550-570.  Bench, I'll open at 300, second will be 325.  Third will a shot at a 5lb PR with 340.  Deads, open at 570, second attempt will be 600.  In all honesty, 3rd attempt it completely up in the air.  The current record is 625lbs.  Considering I blew out my Back attempting a 635, I know that's well out of reach.  A new PR would be 615lbs.  I could play it safe at 610, and make it 9/9 which I haven't in a long time.

That final Dead will be the guessing game.

I haven't felt this disconnected from a Meet in a very long time.  I am not mentally together right yet.  On a good note, I was 249.8lbs this morning. Which means I won't have to do a severe water cut to make weight and I'll be able to gorge on Food and come in large and strong.

The Mental game on this one will be interesting.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on June 15, 2016, 11:07:00 AM
Good luck.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on June 15, 2016, 12:26:41 PM
Good luck DA!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 20, 2016, 01:02:48 PM
Good luck DA!
Good luck.
Thanks, Guys.  Rested Squats this weekend, and It looks like I'll PR, but won't come close to Flex's 600, and You'll still hold the Total out over Me.

If I can get the rest, and recover, and maybe fuel up enough, I'll come close, but you'll likely still have 10-25 lbs on your total over me.

As it is right now, I was 248.8lbs this morning.  Dropped carbs, and adding more water to my nutrition.  So, should skate right in under 242.

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 20, 2016, 04:40:23 PM
500/300/570 openers submitted.

And here we go.
Title: Re: Road to Recovery, and 1605lbs.
Post by: John on June 20, 2016, 09:02:36 PM
500/300/570 openers submitted.

And here we go.

Good luck this weekend!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 23, 2016, 09:50:15 AM
Good luck this weekend!
Thanks!

My weight has come down nicely. I was 244.6 this morning, and with the usual plan, I'll come in right at 240lbs.
Everything is on target.  :)

Now, hopefully the Back holds up and my weights come in good.
Title: Re: Road to Recovery, and 1605lbs.
Post by: deerslayer on June 26, 2016, 07:42:56 AM
Good luck Alex
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 28, 2016, 08:46:49 AM
A quick update.  Meet did not go as planned.  For me, and for nearly everyone else that competed.  I've never seen so many people bomb out of a Meet. On easy lifts as well.  Judging was on point, but people were missing openers all ove the place. Squat, Bench and Deads.  My only thought, was that it was warm in the building, and that was making everyone really tired.

Over did the weight cut, and came in at 237.6lbs.

I hit my opening Squat at 500, and missed 530. Took it again, and hit it.  Opened Bench at 300, easy. 320 was easy. 340, massive Back cramp. I needed help getting off the Bench. Could hardly breathe.

Warm ups for Deads were tough. No one had energy and it looked like we were all dragging.  After talking with Sabrina, and knowing I was at 850, I realized I'd have to pull 645lbs to get a Meet PR. SO, opted for a Token Dead to salvage a Meet, and started thinking about the next one.  Then again, do you call a 505lb Deadlift "Token"?

You tell me.

http://www.youtube.com/watch?v=u_TUiVuHZUM (http://www.youtube.com/watch?v=u_TUiVuHZUM)
Title: Re: Road to Recovery, and 1605lbs.
Post by: John on June 28, 2016, 08:49:36 AM
Eek sounds like a tough day.

No, I call 505 deadlift a second attempt  ;D

Onward to the next!
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on June 28, 2016, 09:35:13 AM
  Then again, do you call a 505lb Deadlift "Token"?

Yes.  :D  :P

But sometimes you gotta do what you gotta do.  I did the same thing 2 years ago on bench.  Pressed 275 and waved off my 2nd and 3rd attempts.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on June 28, 2016, 12:21:34 PM
My Back is better, and I can chalk this up to a learning experience. I have to be a bit more particular when thinking about competing outside Powerlifting.

Anyways, Here's a rough 530lb Squat.

http://www.youtube.com/watch?v=GSxdh1xuIro (http://www.youtube.com/watch?v=GSxdh1xuIro)
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on June 28, 2016, 01:15:54 PM
OMG that squat looked rough.....
Title: Re: Road to Recovery, and 1605lbs.
Post by: John on June 28, 2016, 01:29:00 PM
Dammit did you edit out the famous Alex shuffle at the end???

Tough rep; good news- it came back up!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on August 02, 2016, 12:04:23 PM
OMG that squat looked rough.....
I was, I tipped slightly forward and refused to give up on it.

Dammit did you edit out the famous Alex shuffle at the end???

Tough rep; good news- it came back up!
The Alex Shuffle, where I almost pass out?  Everyone that vids always cuts it as soon as the lift is complete, when usually the best stuff is the few moments after when people fall down.

On a training note, I've been spending more time with the Log, and getting better at it.  It's a fun break from the heavy lifting. I've been pushing my Bench, but not my Deads or Squats. With the SMB2016 right around the corner, I've been inundated with making sure that goes off smoothly.

The roster was posted this morning, the Shirts have been ordered, and all the trophies are ready to go.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on August 02, 2016, 08:37:39 PM
OMG that squat looked rough.....
I was, I tipped slightly forward and refused to give up on it.

Dammit did you edit out the famous Alex shuffle at the end???

Tough rep; good news- it came back up!
The Alex Shuffle, where I almost pass out?  Everyone that vids always cuts it as soon as the lift is complete, when usually the best stuff is the few moments after when people fall down.

On a training note, I've been spending more time with the Log, and getting better at it.  It's a fun break from the heavy lifting. I've been pushing my Bench, but not my Deads or Squats. With the SMB2016 right around the corner, I've been inundated with making sure that goes off smoothly.

The roster was posted this morning, the Shirts have been ordered, and all the trophies are ready to go.

If it is half the meet it was last year, it will rock!!!

Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on August 02, 2016, 11:53:00 PM

Anyways, Here's a rough 530lb Squat.

[url]http://www.youtube.com/watch?v=GSxdh1xuIro[/url] ([url]http://www.youtube.com/watch?v=GSxdh1xuIro[/url])


went down, went up.

If your PR's are pretty, it's probably not a PR.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 08, 2016, 08:30:49 AM
Kicking the dust off this journal.

Between the SMB, RPS, Moving Sabrina (and her boys) and I (and my birds and fishtanks) into one home, and working two jobs, I've made it to training once since the week before the SMB. 

Next week, will be a long week, as it's back to training, and final packing of furniture at my old place. 9/17, the movers arrive to take all the large pieces and bring them to the new place. 

After that, it's all guns blazing, as I prep for a Meet December 3rd, in Fair Haven, Vermont.

Honestly, I'm feeling beaten up, with all the moving and non-stop stress. The good news is, the new home is considerably closer and it's about 15 minutes to get to work.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 13, 2016, 08:21:59 AM
Back under the bar finally.  Bench night, slowly coming back. 185 for sets of 10 to make sure I was still able to move weight, and it felt good.  Didn't push it too hard, as I still have to move this coming weekend.  Don't want to be broken when I'm trying to pick up heavy things.

Tonight, I'll Squat. Light weight to test out my lower back. Been having some issues with pain there.

Road to Recovery....
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 14, 2016, 08:44:43 AM
Worked up to sets of 6 at 275 in the squat rack. Felt good, moved easily, but I have to seriously take it slow, due to my lower back being having minor twinges of pain.

Back on the TB500, and BPC-157 to combat that pain.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on September 14, 2016, 10:30:53 AM
Worked up to sets of 6 at 275 in the squat rack. Felt good, moved easily, but I have to seriously take it slow, due to my lower back being having minor twinges of pain.

Back on the TB500, and BPC-157 to combat that pain.

Chiropractic issue? or Muscle?

I missed the injury... 
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 14, 2016, 11:25:14 AM
About two weeks ago, I was a bit overzealous, and careless.  Squatted 315 for 6, and was not tight.  Moved to quick and felt a pinch across my lower back.  Took a bit of time to recover.  Was painful for a few days.  Better now, but have been realizing I need to improve my consistency, and time in the gym to make it all work better.  December is coming up soon.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on September 14, 2016, 11:27:54 AM
About two weeks ago, I was a bit overzealous, and careless.  Squatted 315 for 6, and was not tight.  Moved to quick and felt a pinch across my lower back.  Took a bit of time to recover.  Was painful for a few days.  Better now, but have been realizing I need to improve my consistency, and time in the gym to make it all work better.  December is coming up soon.

Gotchya!

Heal up!
Title: Re: Road to Recovery, and 1605lbs.
Post by: tooth on September 14, 2016, 01:45:54 PM
Worked up to sets of 6 at 275 in the squat rack. Felt good, moved easily, but I have to seriously take it slow, due to my lower back being having minor twinges of pain.

Back on the TB500, and BPC-157 to combat that pain.

I used that combination for my pec this summer.  I have no idea if it helped.  It was tough to find a protocol that wasn't just anecdotal.  I'm still in a bad place, but there's no significant pain. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 15, 2016, 08:46:04 AM
Last night, was Shoulder work.  Worked up to sets of 3 at 140lbs on the Log Press.

Off again until MOnday, as tonight, and tomorrow night, I finish packing my house.  Saturday, movers arrive at 830am, and I'll be moved out by the end of the day.

Sunday is working, and Then back to the grind on MOnday.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 20, 2016, 08:39:33 AM
Hit Chest Last Night.  Felt comfortable knocking out sets of 5x6 at 245. Strength has taken a nose dive with the lack of training, and it's struggle.  At this rate, Flex will out bench me next April...

Title: Re: Road to Recovery, and 1605lbs.
Post by: tooth on September 20, 2016, 08:47:31 AM
Are you a definite for April?  I'm thinking about it, never traveled more than 45 min for a meet. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 20, 2016, 10:50:43 AM
Depends on a few things, but the timing lines up, and It's time to make it to another I-S Gathering.  I've missed the past few, due to a life and commitments. 

This time around, I'm making it happen.

Or I'm flying to Florida for a Redemption Meet.  Most likely, though, April in Syracuse.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on September 20, 2016, 10:02:08 PM
Are you a definite for April?  I'm thinking about it, never traveled more than 45 min for a meet.

All mine are freaking 3+ hours away... hah..  fml.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on September 21, 2016, 08:16:50 AM
Are you a definite for April?  I'm thinking about it, never traveled more than 45 min for a meet.

All mine are freaking 3+ hours away... hah..  fml.
Fairhaven Fitness.... Just saying...

So, last night was Deads.  I think it's honestly been 2 months since I've pulled a Deadlift. Yesterday, 3x3x405, felt like I was trying to move the world.  Got light headed after it as well. 
Shrugs, and some Log Work.
Easy night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 12, 2016, 11:13:21 AM
Long rough weekend at the RPS Power Challenge. Still mentally and a bit physically fatigued.
Bench Press:

2 sets, 225x8
3 sets, 245x6
2 sets, 285x2

Maddog Sligshot
285x6
325x6

Not much for a workout tonight, as Sabrina and another person needed my assistance.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 13, 2016, 08:36:29 AM
Deads last night. Still trying to come back from the injury. Slow and steady. And still not recovered fully from the weekend.

No preworkout, and I've cut the caffeine way down.

So, lackluster training.

Deads:
4 working sets at 405x3
A single at 465.

BOR:
8x155
7x155
7x155
6x225
5x225

Low cable rows:
150x8
3x200x6

Dumbell curls:
4x8x40lbs
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 17, 2016, 02:15:23 PM
Squats are coming together. I took 495 for a ride on Saturday.  I was a little shy on Depth, but it moved very quickly.

Then did Hatfield Squats and took 520lbs for a double.

Bench Night tonight to see if the SHoulder is Ok.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on October 17, 2016, 02:42:31 PM
Squats are coming together. I took 495 for a ride on Saturday.  I was a little shy on Depth, but it moved very quickly.

Then did Hatfield Squats and took 520lbs for a double.

Bench Night tonight to see if the SHoulder is Ok.

What happened to the shoulder?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 17, 2016, 04:21:37 PM
Hit a vein this morning, and now, it's a bit swollen and sore. Nothing some ibuprofen and time won't cure.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on October 17, 2016, 05:32:43 PM
Hit a vein this morning, and now, it's a bit swollen and sore. Nothing some ibuprofen and time won't cure.

Ouch!
Heal up! I hear beer and steak help with healing  :)
Title: Re: Road to Recovery, and 1605lbs.
Post by: ShawnJ on October 17, 2016, 05:34:30 PM
Awesome work on the 495!! Hatfield squat...gonna google lol
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 18, 2016, 08:57:43 AM
Hit a vein this morning, and now, it's a bit swollen and sore. Nothing some ibuprofen and time won't cure.

Ouch!
Heal up! I hear beer and steak help with healing  :)
I'll verify that this week. ;)

Awesome work on the 495!! Hatfield squat...gonna google lol
Hatfield Squat:
http://www.youtube.com/watch?v=fTCegla7lls (http://www.youtube.com/watch?v=fTCegla7lls)

And Bench night, last night.
Worked up to heavy sets:
275x6
275x6
275x5
295x3

Felt good, moved smoothly, and it looks like I'll be opening around 300 in December.

Deadlifts tonight.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 19, 2016, 08:49:12 AM
Deads last night.
Was a good night of training. Sabrina hit chest, so, amongst my Deads, I was spotting her.  When I was almost wrapped up, Candy arrived, and started her warm-ups for Deads.

I worked up to a quick single at 505lbs. Smooth and heavy, but not over loading.

Then Rows, Shrugs, and pulldowns.

Tonight, We squat, if the should is good. If not, looks like and Arm/Shoulder night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: ShawnJ on October 19, 2016, 09:00:41 AM
Thanks for the vid, solid bench and deads!
Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on October 19, 2016, 09:15:36 AM

I worked up to a quick single at 505lbs. Smooth and heavy, but not over loading.


The day I hit 500... for a single...  oh man...

Nice work bub.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 25, 2016, 08:51:28 AM
Squats last night. still tired from a long weekend, but muscled through it. 

at 315x6, my Back cramped up, and it's in the same spot.  Still managed to get 405 out of the Rack for a double after that.  Tonight, is Bench night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on October 31, 2016, 10:05:54 AM
Nothing exceptional for last week in Bench or Deads. Other than I didn't pull any Deads, as my Back was tweaked, and I was battling a cold. Did Logs/Shrugs/Shoulders/Cable Rows.

Saturday was Squat day, and I broke out the Nose Tork.  375x8, and 375x6 for my top heavy sets.

Tonight is Halloween, and tomorrow night will be Bench.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 04, 2016, 09:55:53 AM
Bench night went good. Felt heavy, but 265x7 for a top set. Elbow is feeling stressed. Have to keep up with the peptides and rest/ice it more often.

Deads went great. 485 for a Triple. Vid is in the "Lift something heavy" thread.

Squats list night, I was still fighting off this Cold, and my Back was toasted from Deads. 375 moved easy for 5, no wraps. 485 w/out wraps was too much for my Back. 485 w/wraps I couldn't get it out of the rack. Next week, I'll throw on the Bands and give it a go.

Title: Re: Road to Recovery, and 1605lbs.
Post by: ShawnJ on November 04, 2016, 04:05:07 PM
Some solid lifts this week! Nice work!
Off to find deadlift vid
Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on November 09, 2016, 03:28:43 PM
Nothing exceptional for last week in Bench or Deads. Other than I didn't pull any Deads, as my Back was tweaked, and I was battling a cold. Did Logs/Shrugs/Shoulders/Cable Rows.

Saturday was Squat day, and I broke out the Nose Tork.  375x8, and 375x6 for my top heavy sets.

Tonight is Halloween, and tomorrow night will be Bench.

Benching, I do 100% of it with sleeves. No help, just keeps a little pressure on the elbow parts and, that seems to keep  my joints from ever hurting. I used to get all sort of elbow aches and pains that hindered me... I am also jacked now, so that may be why I don't hurt...  just saying... lol.

Kill it!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 22, 2016, 12:34:04 PM
Less than two weeks out from RPS Power Wars. Openers are sent in, 505/305/560.  second attempts are 535/325/535.  Will sort 3rds on that day.

Headed up on Thursday evening, staying overnight, weighing in at 8am in the morning.  Weight is currently 245lbs.  I'll skip food for a day, and coast right in nicely.

With the RPS Meet on Saturday, in Dover, NH, going sideways (didn't finish until just a bit after midnight), and it's looking like I'm getting blamed for it all, my mental state is a bit off. 

Hopefully, with Sabrina, and my family there, I can right the brain and get it done.

Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on November 22, 2016, 12:43:50 PM

With the RPS Meet on Saturday, in Dover, NH, going sideways (didn't finish until just a bit after midnight), and it's looking like I'm getting blamed for it all, my mental state is a bit off. 

Yikes!  What happened?

I didn't even know you were managing another meet...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 22, 2016, 01:52:53 PM
It got dumped into my lap 4 weeks before the Meet date. I had to pull it all together in a short time. It started 1/2hour late, and 110 lifter Meet, ran until midnight. 

The spotters/loaders were slow, judges were slow, breaks to change over the platform were long. It just wore out the lifters and pissed off quite a few of them.  There were other instances, that screwed up things, and even though the Meet director was planning it for 9 months, I had to salvage it in less than 4.  I managed to make it happen, and it came together, but it wasn't good enough for Gene.  So, a heads gotta roll, and it looks like Mine.

But all that aside, I'm looking to go into Power Wars with a clear head and rock a few good numbers.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on November 22, 2016, 02:37:15 PM
It got dumped into my lap 4 weeks before the Meet date. I had to pull it all together in a short time. It started 1/2hour late, and 110 lifter Meet, ran until midnight. 

The spotters/loaders were slow, judges were slow, breaks to change over the platform were long. It just wore out the lifters and pissed off quite a few of them.  There were other instances, that screwed up things, and even though the Meet director was planning it for 9 months, I had to salvage it in less than 4.  I managed to make it happen, and it came together, but it wasn't good enough for Gene.  So, a heads gotta roll, and it looks like Mine.

But all that aside, I'm looking to go into Power Wars with a clear head and rock a few good numbers.

That seems like a lot of lifters to cram into 1 day, even if you had the full 9 months to plan it.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 22, 2016, 03:56:44 PM
RPS (Gene and Ame) frequently does 100 lifters in a day. The Meet director, prior to me, kept accepting entries, and honestly, should have stopped at 80 lifters. he had nearly 120 lifters, until they started dropping out in the last two weeks.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 24, 2016, 09:40:19 AM
Submitted my openers for RPS Power Wars. 242 class, 505/305/560. Seconds will be 535/330/590. Thirds picked after that.

Sabrina is opening with 315/170/325 in the 148 class.
Seconds will be 340/190/350.

Here we come, Trev.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on November 24, 2016, 09:41:40 AM

Sabrina is opening with 315/170/325 in the 148 class.
Seconds will be 340/190/350.


She's come a long way in a short time!

Who's coaching her?  :S

 :P ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on November 24, 2016, 10:29:22 AM

Sabrina is opening with 315/170/325 in the 148 class.
Seconds will be 340/190/350.


Holy Shit!!!!

Have we seen pics of this beastess yet?  Dayum!
Title: Re: Road to Recovery, and 1605lbs.
Post by: Trev71 on November 24, 2016, 10:57:41 AM
Here we come, Trev.

242 / old men who don't need scooters masters 45+  (fuck I am getting old... /sigh)

Openers for me,  370/315/400
I'll jump to  400/345/445 ..  give or take 5 lbs, how I feel, etc.. 

See you next Sat bub.. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 24, 2016, 11:21:39 AM
Her coach is apparently some guy that kinda/sorta knows what he's doing. :D

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 24, 2016, 11:26:22 AM
That's us with DLB & Rob.

Quad shot, and a front double Bi shot.

No, I didn't sell my soul to the devil to find her.
And yes, we met at a Powerlifting Meet. I was running it, she was competing.

Our first date was Squats and Deadpool.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on November 24, 2016, 11:43:21 AM
Dude she is more jacked than you!   :P

Much better looking too.   ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on November 24, 2016, 10:12:47 PM
That's us with DLB & Rob.

Quad shot, and a front double Bi shot.

No, I didn't sell my soul to the devil to find her.
And yes, we met at a Powerlifting Meet. I was running it, she was competing.

Our first date was Squats and Deadpool.

'bout time you caught a decent break Bro.  8)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 25, 2016, 09:39:54 AM
Flex, yes, she is!

Thanks, Bando. I am quite happy, and surprisingly a pretty good Dad. She's got a 5 and 12 year old. Both boys.

12.year old, is an American Ninja fanatic. The other is likely going to become a Crossfit maniac, because he really can't sit still.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on November 25, 2016, 11:07:05 AM
Flex, yes, she is!

Thanks, Bando. I am quite happy, and surprisingly a pretty good Dad. She's got a 5 and 12 year old. Both boys.

12.year old, is an American Ninja fanatic. The other is likely going to become a Crossfit maniac, because he really can't sit still.

Pretty lady right there!
Of course I'm biased towards redheads  ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on November 30, 2016, 10:44:45 AM
Flex, yes, she is!
Thanks, Bando. I am quite happy, and surprisingly a pretty good Dad. She's got a 5 and 12 year old. Both boys.
Pretty lady right there!
Of course I'm biased towards redheads  ;D
Natural Redhead, too.

Power Wars:
2 days out and weight is currently 241.0lbs.  I'll eat Breakfast tomorrow, and then Fast until after weigh-ins. Making sure that I come in under by a few pounds. Nothing like measuring on a scale that's off by a few pounds.  Good thing is I have one of the RPS Scales with me, if necessary.

Sabrina is 3lbs above her weight class.  She'll likely hit the gym for one more session of cardio tonight, then Fast tomorrow with me, and come in right on the mark at 148. Then it's Eating Time...
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on November 30, 2016, 11:16:48 AM
Good luck to both of you.
Title: Re: Road to Recovery, and 1605lbs.
Post by: tooth on November 30, 2016, 11:20:33 AM
Good luck at the meet. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on November 30, 2016, 01:59:11 PM
Good luck!
Title: Re: Road to Recovery, and 1605lbs.
Post by: ShawnJ on December 01, 2016, 08:51:59 AM
Kick ass at the meet! Good luck!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 01, 2016, 01:41:47 PM
Thanks guys! I can always use a little more support and cheers.
I'm down to my weight Class, Sabrina is about 2lbs high.  With skipping carbs most of the week, and skipping food today, she'll come right in on target.

My friend Katrina, though.... She was 178lbs this morning.  She's aiming for the 165s tomorrow AM.  Yep, 13lbs over night.  If I recall, she's got a few IV bags ready to go. Stuff food in your mouth, Hydrate directly into the blood stream.  If I could handle sticking a need in my view, I'd do it that way.  Hell, I'd make the 220's in April.

Almost ready. Head is sorted, body is ready, just need to pack, drive and sleep.  A short drive in the AM, and we'll be eating...

So ready for this.
Title: Re: Road to Recovery, and 1605lbs.
Post by: tooth on December 01, 2016, 03:26:47 PM
Can't wait to see how you both do.  Look like one strong couple.  Only good part of being a little dude is that I can weigh in the day of a meet.  :pepper:     
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on December 01, 2016, 03:36:46 PM

My friend Katrina, though.... She was 178lbs this morning.  She's aiming for the 165s tomorrow AM.  Yep, 13lbs over night.


Good Grief! :eek:
Title: Re: Road to Recovery, and 1605lbs.
Post by: John on December 01, 2016, 03:43:19 PM
May gravity be light for you this weekend, Alex. Good luck!
Title: Re: Road to Recovery, and 1605lbs.
Post by: Dave on December 01, 2016, 04:24:21 PM
Hope it goes well!!!
Title: Re: Road to Recovery, and 1605lbs.
Post by: Andrew on December 01, 2016, 05:47:07 PM
Good luck, can't wait to hear how you all do.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 02, 2016, 09:19:10 AM
We both made weight. I hit 239, she came in at 146.
Now feasting on waffles and ice cream.
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on December 02, 2016, 10:39:42 AM
We both made weight. I hit 239, she came in at 146.
Now feasting on waffles and ice cream.

Good for the both of you!

No bacon?! Or is it bacon flavored ice cream  ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 02, 2016, 11:11:01 AM
 Knocked down a pound of sausage and a pound of bacon on my way to breakfast. 3 french toast, 2 eggs, 2 slices of toast, on my way to breakfast. Where I had waffles and ice cream.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on December 02, 2016, 11:11:57 AM
What meet is this?

Is there lifting today or tomorrow?
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on December 02, 2016, 11:14:09 AM
Knocked down a pound of sausage and a pound of bacon on my way to breakfast.

Damn.

Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on December 02, 2016, 12:14:24 PM
Knocked down a pound of sausage and a pound of bacon on my way to breakfast. 3 french toast, 2 eggs, 2 slices of toast, on my way to breakfast. Where I had waffles and ice cream.

I hope you were walking and not two fisted eating, driving with your knees, through traffic  :o
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 02, 2016, 07:28:43 PM
What meet is this?

Is there lifting today or tomorrow?
RPS Power Wars in Fairhaven, VT. Just lifting tomorrow.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 02, 2016, 07:38:36 PM
Knocked down a pound of sausage and a pound of bacon on my way to breakfast. 3 french toast, 2 eggs, 2 slices of toast, on my way to breakfast. Where I had waffles and ice cream.

I hope you were walking and not two fisted eating, driving with your knees, through traffic  :o
food in one hand, cellphone GPS in the other, knee on the wheel, gatorade between my quads.
Sabrina finally took the phone from me. :(
Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on December 03, 2016, 12:44:00 AM
Knocked down a pound of sausage and a pound of bacon on my way to breakfast. 3 french toast, 2 eggs, 2 slices of toast, on my way to breakfast. Where I had waffles and ice cream.

I hope you were walking and not two fisted eating, driving with your knees, through traffic  :o
food in one hand, cellphone GPS in the other, knee on the wheel, gatorade between my quads.
Sabrina finally took the phone from me. :(

That's a serious LOL!
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on December 03, 2016, 10:04:26 AM
Both of you kill that shit today!!!!!!!!!!!!!!!!!!

And why the fuck isn't she a member here goddammit???
Title: Re: Road to Recovery, and 1605lbs.
Post by: tooth on December 03, 2016, 12:00:32 PM
Keep us posted!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 03, 2016, 10:29:18 PM
My apologies for not updating this as it unfolded today.

Just a quick update tonight. I went 535/340/585. Missed 2nd on Squat, missed 3rd on Deads.

Sabrina, smashed it of the Ball Park. Went out to the parking lot, kicked more ass and smashed it.out of the Parking lot.
350 (hit 365, but a little up/down red lighted her). 190 Bench, missed 200. Deads, 325, 350, 375 all whites.
Best Female Lifter.

Oh, and this dude was there.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on December 03, 2016, 10:34:15 PM
Krikey, Trev looks like he actually lifts.

In for lift vids.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 03, 2016, 10:48:41 PM
Vids tomorrow.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on December 03, 2016, 10:58:22 PM
Vids tomorrow.

Fair enough, and invite Sabrina to join our community as well, strong chicks are cool AF.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 04, 2016, 08:26:48 AM
And the Vids!

First, Sabrina.

350lb Squat
http://www.youtube.com/watch?v=QlS0W19SF9c (http://www.youtube.com/watch?v=QlS0W19SF9c)

365lb Squat. That little bobble from her hip adjustment, garnered 3reds. Call it a Gym PR, cause that's what it is.
http://www.youtube.com/watch?v=DjmvCevhZQw (http://www.youtube.com/watch?v=DjmvCevhZQw)

190lb Bench
http://www.youtube.com/watch?v=k0e3Z-OI1ZA (http://www.youtube.com/watch?v=k0e3Z-OI1ZA)

375lb Deadlift
http://www.youtube.com/watch?v=wTJ-OdjdoSQ (http://www.youtube.com/watch?v=wTJ-OdjdoSQ)

And My Lifts
535lb Squat
http://www.youtube.com/watch?v=Fle2Dzjn5As (http://www.youtube.com/watch?v=Fle2Dzjn5As)

340lb Bench Press
http://www.youtube.com/watch?v=D98q_hgySsA (http://www.youtube.com/watch?v=D98q_hgySsA)

585lb Deadlift
http://www.youtube.com/watch?v=oEFmKjVbL-A (http://www.youtube.com/watch?v=oEFmKjVbL-A)

On our 4 hour drive home, we started looking at The Next Meet.

Utica, here we come. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: ShawnJ on December 04, 2016, 09:30:07 AM
Wow great meet for the both of you! The special lady is one strong gal, and you weren't too shabby yourself!
Looking forward to meeting you both in Utica!
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on December 04, 2016, 11:10:07 AM
190 bench???????   ZOMG.

That woman would embarrass most of the men in my gym.
Title: Re: Road to Recovery, and 1605lbs.
Post by: John on December 04, 2016, 11:29:35 AM
190 bench???????   ZOMG.

That woman would embarrass most of the men in my gym.

Ya thats a strong press!

Grats on a good day for both of you!
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on December 04, 2016, 11:43:09 AM
Oh yeah; congrats to both of you.  :D

Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on December 04, 2016, 11:59:49 AM
Awesome job by you and your lady friend!!
Title: Re: Road to Recovery, and 1605lbs.
Post by: Dave on December 04, 2016, 01:12:02 PM
Congrats to you both. Very inspiring to watch!!!
Title: Re: Road to Recovery, and 1605lbs.
Post by: Andrew on December 04, 2016, 03:16:13 PM
Impressive lifting from both of you! Great meet. Really enjoyed those vids, thanks for sharing. It's looking like I'm gonna make the trip from CA out to Utica also, see you there
Title: Re: Road to Recovery, and 1605lbs.
Post by: tooth on December 05, 2016, 09:30:05 AM
Congratulations to both of you.   
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on December 05, 2016, 09:37:58 AM
190 bench???????   ZOMG.

That woman would embarrass most of the men in my gym.

How about the 350 squat at 148???

My PR at 30 lbs lighter  :'(   :banghead:
Title: Re: Road to Recovery, and 1605lbs.
Post by: reduni on December 05, 2016, 10:09:19 AM
Fantastic lifts for both of you. Congrats and a big thumbs up. Thanks for the vids. I have to admit I'm a little sad though. Sabrina can squat way more than me  :'( Way to go!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 05, 2016, 11:40:32 AM
190 bench???????   ZOMG.

That woman would embarrass most of the men in my gym.
How about the 350 squat at 148???
My PR at 30 lbs lighter  :'(   :banghead:
And she hit the 365, just not a legit Comp lift.  She's a strong lady. We were setting up to test openers two weeks ago, and there was 315 on the bar. I finished wrapping her knees, and I looked up to count 7 people watching as she walked to the bar.  She hit 225x10 on box squats, and the girl in the next rack was staring, with mouth hanging open, completely awe struck.

And yes, Sabrina murdered me in Wilks numbers.

I appreciate all the Congrats, and she does as well. I'm hoping she signs up here as starts her own journal.

See you in Utica in 4+ months.

Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on December 05, 2016, 11:53:43 AM
Were the vids there yesterday or did you add them later?

Anyway I just watched them and good shit both of you.  That 190 bench flew up.  She had more in her.  And that 365 was heartbreaking.  Got the lift but red-lighted for the bounce midway up....  Ack!
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on December 05, 2016, 11:57:18 AM
190 bench???????   ZOMG.

That woman would embarrass most of the men in my gym.
How about the 350 squat at 148???
My PR at 30 lbs lighter  :'(   :banghead:
And she hit the 365, just not a legit Comp lift.  She's a strong lady. We were setting up to test openers two weeks ago, and there was 315 on the bar. I finished wrapping her knees, and I looked up to count 7 people watching as she walked to the bar.  She hit 225x10 on box squats, and the girl in the next rack was staring, with mouth hanging open, completely awe struck.

And yes, Sabrina murdered me in Wilks numbers.

I appreciate all the Congrats, and she does as well. I'm hoping she signs up here as starts her own journal.

See you in Utica in 4+ months.

If you're bringing her I might stay home.

 :(

 ;D

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 05, 2016, 01:51:34 PM
If you're bringing her I might stay home.
 :(
 ;D
She's coming back for that 365 or more.... and again as a 148.  I think you'll get her on Bench though.  Oh, and she's thinking 400lb Deadlift.  I'll laugh my heart out, if you two are in the same flight and she's opening heavier than you on Squats.  In a friendly way of course.

Were the vids there yesterday or did you add them later?

Anyway I just watched them and good shit both of you.  That 190 bench flew up.  She had more in her.  And that 365 was heartbreaking.  Got the lift but red-lighted for the bounce midway up....  Ack!
The vids were there, I didn't edit them in. Everyone was bummed about the 365. One of the judges said congrats and that he wished he could have given her a Whites. 

What's funny about that 190, is her 3rd attempt was 200. and it may as well have been 1000lbs.  She brought the 200 to her chest, touched, got the command and it didn't move.  She thinks, that her setup was rushed, and she was overly excited.  Those two things had her out of sorts and she couldn't follow through.  She'll come back for it in April.

Fantastic lifts for both of you. Congrats and a big thumbs up. Thanks for the vids. I have to admit I'm a little sad though. Sabrina can squat way more than me  :'( Way to go!
Might be a sign to train harder ;D
Keep pushing, and you'll get there. 
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 13, 2016, 10:15:46 AM
Back at it last night.

Bench night. Worked up to 245x3x8.

Worked the Log to 160x3.  Trying to build that upper body strength.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 14, 2016, 09:10:49 AM
Back Night, last night.

Working Sets:
Bent over rows, 3x225x8
Cable Rows, 4x200x7
Hammer Strength rowing machine. 4x250x6
Title: Re: Road to Recovery, and 1605lbs.
Post by: Andrew on December 14, 2016, 11:30:19 PM
Back to the grind i see...Nice few sessions there! How does your motivation feel after the meet?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 15, 2016, 10:02:58 AM
Motivation is going good.

Hit it last night, Leg Night. 
Worked up to 3 sets, 325x6, Belt only.

Missed my preworkout, and slept like hell the night before.

Wrapped up, went home and Ate food.!

135 days to Utica.

Title: Re: Road to Recovery, and 1605lbs.
Post by: John on December 15, 2016, 10:39:57 AM
sets of 6?? When did the volume work start?  ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 15, 2016, 12:58:39 PM
sets of 6?? When did the volume work start?  ;D
I know. Almost broke a sweat, and had three people ask who I was and what had I done with the real Alex.
Title: Re: Road to Recovery, and 1605lbs.
Post by: ShawnJ on December 16, 2016, 09:47:12 AM
Solid work! Day 134...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on December 22, 2016, 11:03:58 AM
128 days out...

Due to family commitments, I missed Monday and Tuesday.  Last night, Hit Back night nice and hard.

Deads, 405x5x5
Bent over Rows, 225x6x5

Tonight, is Bench night.
Saturday is Squats.
Title: Re: Road to Recovery, and 1605lbs.
Post by: ShawnJ on December 22, 2016, 08:42:15 PM
Big back smash! Solid row and dead volume!
Title: Re: Road to Recovery, and 1605lbs.
Post by: Cali on December 22, 2016, 09:06:54 PM
Impressive deads
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on January 27, 2017, 07:19:46 AM
235.4lbs. This morning after breakfast.
Dropping into the realm of maybe, possibly, thinking that 220 class in April is real.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 01, 2017, 09:00:09 AM
Started my Bike ride to Utica today.

Currently weighing in at 233lbs.  Everything feels good, except my Hips.  Awfully damn tight, and Squats this past weekend did not feel good.

Bench night, tonight, as I missed it yesterday due to weather and having to cover the store.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on February 01, 2017, 09:16:11 AM
Details on bike ride?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 01, 2017, 09:30:44 AM
Details on bike ride?
Here are the details on my Bike Ride.
I started Deca today, at 400mg/week and Dbol at 25mg/day. 
In two weeks, I'll add Test Cyp at 500mg/Week and Arimidex at 1mg/Day.
When I'm 5 weeks out, I'll add Tren E at 400mg/Week. 
The last 7 days, I'll add Halotest at 50mg/Day (taken just before training), and the Day of the Meet, I'll have 150mg.

I'll start PCT right after the Meet.

(It sounds like a Lot more than it really is.)
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on February 01, 2017, 09:36:38 AM
Mad jelly.....
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 01, 2017, 09:39:44 AM
And I'm really debating, depending on Water gain, taking a shot at that 220 class...
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on February 01, 2017, 09:53:51 AM
Details on bike ride?
Here are the details on my Bike Ride.
I started Deca today, at 400mg/week and Dbol at 25mg/day. 
In two weeks, I'll add Test Cyp at 500mg/Week and Arimidex at 1mg/Day.
When I'm 5 weeks out, I'll add Tren E at 400mg/Week. 
The last 7 days, I'll add Halotest at 50mg/Day (taken just before training), and the Day of the Meet, I'll have 150mg.

I'll start PCT right after the Meet.

(It sounds like a Lot more than it really is.)

How much will this all cost you?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 18, 2017, 12:45:20 PM
Squatterday.
I worked up to 475x3 for sets. Sabrina worked up to 315x4 raw, then 325x4 wrapped.  She's looking real good for a 400lb Squat at Supremacy.  I'm aiming at a 550.

Did leg extensions after that, 300x6 for sets (the Entire rack...)

This afternoon, is oldest kiddo's birthday, and we're going bowling. 

This is going to be interesting.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on February 18, 2017, 12:52:37 PM
Good work Deralta!  That's a strong woman you got there.  You better up your game before she catches you.

last time I tried to bowl, I pulled a glute.  Seriously.   Be careful man... that's a dangerous sport.  might want to stick to a barbell and atlas stones.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on February 18, 2017, 01:20:41 PM
Looking forward to seeing that 400 Squat from Mrs Alta.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 20, 2017, 02:09:06 PM
She is too!
We've been slowly thinking of openers, and it's looking like 340, 375, and judge from there for that shot at 400.  You can see in the pic, she's a tiny little delicate flower, next to me.

Today was Bench day for me.
Warmed up on dumbells, as the Benches were full.  Once one opened up, worked up to 4x3@285.  All felt and moved easily. Took 300 for a Ride, and it moved smooth and easy.  Looking like Utica is going to be a very good weekend.

Preliminary goals look like 550/350/600.  We'll see, though, as my low Back has been giving me fits when it gets to Deadlift Day.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on February 20, 2017, 02:49:40 PM
You can see in the pic, she's a tiny little delicate flower, next to me.

Yes.  tiny. delicate. those are the right words.







to describe YOU next to HER. 

 ;D
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on February 20, 2017, 02:57:04 PM
(http://www.reactiongifs.com/wp-content/uploads/2013/11/0_0.gif)
Title: Re: Road to Recovery, and 1605lbs.
Post by: Merkley on February 20, 2017, 04:14:07 PM
Details on bike ride?
Here are the details on my Bike Ride.
I started Deca today, at 400mg/week and Dbol at 25mg/day. 
In two weeks, I'll add Test Cyp at 500mg/Week and Arimidex at 1mg/Day.
When I'm 5 weeks out, I'll add Tren E at 400mg/Week. 
The last 7 days, I'll add Halotest at 50mg/Day (taken just before training), and the Day of the Meet, I'll have 150mg.

I'll start PCT right after the Meet.

(It sounds like a Lot more than it really is.)

 If you don't mind me asking, how do you tend to react to Tren E and Halo at the same time? Also how is the strength increase? (obviously it's different for everyone, just curious how it works for you)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 20, 2017, 05:00:59 PM
You can see in the pic, she's a tiny little delicate flower, next to me.

Yes.  tiny. delicate. those are the right words.







to describe YOU next to HER. 

 ;D
I'm lacking a good comeback on this.. and I'm failing...  >:( :( :o :'(

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 20, 2017, 05:01:20 PM
If you don't mind me asking, how do you tend to react to Tren E and Halo at the same time? Also how is the strength increase? (obviously it's different for everyone, just curious how it works for you)
Tren E, doesn't affect my mood much.  The Halo, really jacks the aggression up.  Its why I take it for such a short time. I'm well aware of my anger and pay more attention to keep it in check.  My first clue I had anger issues on it, was when I snapped the visor out of my car, and threw it at another car.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Andrew on February 20, 2017, 05:10:27 PM
Better watch out before she passes you up on squats! Nice pic, Her legs are fucking awesome!!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 22, 2017, 07:47:23 AM
Better watch out before she passes you up on squats! Nice pic, Her legs are fucking awesome!!
Yes, she has impressive legs. Indeed she does... :-*

Bench went well this week. 3x5 sets of 285, and an easy 300 single afterwards.

Deads last night, worked up to a fast 555.

http://www.youtube.com/watch?v=DkXcH6TPx4M (http://www.youtube.com/watch?v=DkXcH6TPx4M)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on February 25, 2017, 11:43:41 AM
Squatterday. 
Sabrina was testing Maxes to gauge the training program into the Meet.  She hit a 370lb wrapped Squat. A PR, as at the December Meet, she hit 365 (No Spotters touched it, but due to a slight bobble, it was redlighted).

I hit my scheduled 405x8.

All looks good for a shot at 550+ in Utica.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on February 25, 2017, 02:04:19 PM
That's incredible.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on February 25, 2017, 07:31:13 PM

Sabrina was testing Maxes to gauge the training program into the Meet.  She hit a 370lb wrapped Squat

Damn!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 01, 2017, 08:55:47 AM
Bench Night last night.
Sabrina was working heavy, with multiple sets of 185x3.
I worked up to 4x5x275, and finished with an easy 315lb single.

It's slowly coming together, and Utica will be a very good Meet, provided We stay injury free.

Candy (who turns 60 in November), is less than 4 weeks out from her next Meet. Squats last night were sets of 3, at 215lbs. She's tippping in right now, at 159lbs. Meet day, she'll be down around 155.  Openers for her are starting to take shape.
215/135/280.  Second attempts look like 240/155/310.  Thirds should be 250/260 for her squat, 160 for her Bench, and 320-330 for her dead.  Pro total for her is 760, which she's damn close to.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 02, 2017, 08:45:13 AM
Deads last night were rough.

Worked up to 3x4x465.  Pressure on my head was intense, as I think I'm fighting a head cold off.
Seated cable rows, with a top set of 270x5
Shrugs, 3x12x365

Mentally spent after that, and headed home.

No training tonight, but am training ARms/Shoulders tomorrow, and then Legs on Squatterday.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 07, 2017, 01:00:39 PM
last night, was Deads.  Was under a time constraint, as I had a Meeting to make by 815.
hit a few warm ups
225x6
315x6
405x6
550x1

And that was it.  At the same time, I was working with Candy (60 years old), as she's about 2 weeks out from a Meet.  In October, she hit a 150lb Bench and it was a Grinder.  Last night, she hit 155x2 smooth as silk.  We pick her openers & Second Attempts next week, then it's a week off and Meet Day is the 25th.

Tonight, is Bench Night, if there's a Bench Available. Otherwise, I'll finish Back Night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: ShawnJ on March 07, 2017, 08:54:36 PM
Sweet 550! Wow to Candy at 60 nailing a double at 155! That's just awesome.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 08, 2017, 09:09:32 AM
Sweet 550! Wow to Candy at 60 nailing a double at 155! That's just awesome.
This Meet will be her 5th Meet, and I fibbed a bit. She turns 60 in November. In her last Meet, she hit a Grinder for the 150. This one came right up.
https://www.instagram.com/p/BRUmBi7jP4q3hFOIhE7lXl1hWJPDZLnKBoRXUU0/ (https://www.instagram.com/p/BRUmBi7jP4q3hFOIhE7lXl1hWJPDZLnKBoRXUU0/)

Last night was Bench night. worked up to 300x3 for 2 sets. Attempted 330, and missed. threw on the Slingshot and hit 365x5 smooth.

Starting to narrow down my openers for April.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 09, 2017, 10:31:58 AM
Last Night was Deadlift night.

Tired and exhausted, so I elected to work Upper Back instead.
Bent Over Rows: 275x3x6
Seated Hammer Strength Rows: 3 plates x8, 3 plates x8, 3 plates & a quarter x6
Seated cable rows: 200x8, 240x6, 270x5

https://www.lifefitness.com/facility/products/hammer-strength-plate-loaded/iso-lateral-rowing (https://www.lifefitness.com/facility/products/hammer-strength-plate-loaded/iso-lateral-rowing)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 11, 2017, 07:48:43 AM
Friday Night Squats.
Worked up to 3 sets of 375x6. Would have gone more, but on re-racking the 3rd set, I got both hands pinned between the rack and the bar. Due to the bar slightly slipping, and shoulders being wicked tight, I couldn't get my hands out from under it. Luckily, my training partner and the guy in the adjacent rack jumped over and helped me out.
Right wrist is a bit sore, and both rear delts are painful.
Scary moments for about 20 seconds.
Title: Re: Road to Recovery, and 1605lbs.
Post by: BLK00TJ on March 11, 2017, 11:05:33 AM
Friday Night Squats.
Worked up to 3 sets of 375x6. Would have gone more, but on re-racking the 3rd set, I got both hands pinned between the rack and the bar. Due to the bar slightly slipping, and shoulders being wicked tight, I couldn't get my hands out from under it. Luckily, my training partner and the guy in the adjacent rack jumped over and helped me out.
Right wrist is a bit sore, and both rear delts are painful.
Scary moments for about 20 seconds.

Ouch.  I know that hurts.  Do  you chalk your back when squatting?  It helps prevent slipping with me but probably not needed for squat bars.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 16, 2017, 10:10:00 AM
Ouch.  I know that hurts.  Do  you chalk your back when squatting?  It helps prevent slipping with me but probably not needed for squat bars.
Unfortunately, the gym doesn't allow chalk.  Liquid Chalk or Dry Hands, yes. Real Chalk, no.

Last night, was two fold. Candy tested her openers, and I had Bench night.  Sabrina pulled Deads.  Love watching my Fiance bang out Deads at 315lbs....

I benched a surprisingly easy 275x8, and a 315 single.

Candy picked her openers and rough second attempts.  In October, she went 230/150/305.  She's opening with 225/135/275.  Second attempts are 245/155/300.  Ideal 3rds are 260/160/320.  and her weight is coming right in where she wants it, at roughly 155lbs.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 18, 2017, 10:20:20 AM
Weighed in this AM. Tipped it at 243.5lbs.
Easy step to make.my weight class. 

Beginning to wonder if my options need to be reviewed... diet to 220's, Eat up to 275's, stay 242's?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 22, 2017, 09:06:47 AM
Squat night.
worked up to 405x10 with wraps and Belt.  Nothing exciting.
http://www.youtube.com/watch?v=RDm54RnGuHA (http://www.youtube.com/watch?v=RDm54RnGuHA)

Sabrina was Benching, and she cranked out 4 sets of 175x3. We're slowly sorting openers, seconds and possible goals.  She's aiming to post a 1000lb total.

Candy sorted her Bench last night. She's still nervous about her shoulder, but she's all in for the Meet. Weigh-ins on Friday, Compete on Saturday.
She's 59, is going to weigh in about 155, and her openers are 225/135/275.  Seconds are 250/155/300.  From there, we'll gauge 3rds.  Goal is 260/160/320, which would be 30lbs shy of a Pro total for her class. 

It'll be an interesting weekend.

Tonight, is Bench Night.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 22, 2017, 08:07:28 PM
Bench Night.
Warmed up.
235x5
235x5
285x3
305x2
325x1

Maddog, 375x2

Due to Sabrina training tomorrow night, and I'm babysitting, my week is done. Friday, I'll be setting up for the RPS New England Revolution. Saturday and Sunday, I'll be there all day, both days.
Next week, we start our peaking cycle for Utica.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 30, 2017, 10:08:11 AM
Weekend was Brutal. hands still hurt from loading/Spotting.  Those 100lb plates are tough.

But, Back at it on Tuesday.
Back Night.
BOR: 275, 5 sets, 6 reps
Seated Hammer Strength Rows, 4plates/6 reps
Seated cable Rows 250x6 for 3 sets.


Last night, was Bench Night.

Worked up to 4 sets of 285x6.
Seated Shoulder Press. 70lb Dbells x 6 reps x 4 sets

Getting stronger, and SHoulder veins are popping out more regularly.  and I have Quad Veins.
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on March 31, 2017, 09:13:00 AM
Squat night.  Boss had to go to the hospital, his wife is having a baby, so I covered the store for him. Closed at 7, raced to the gym.

Squats:
bar x10
225x8
315x6
405x4
455x3
495x3

And out of time.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Andrew on March 31, 2017, 11:23:49 PM
you certainly got the important stuff done with that quick session. 495x3 is a strong ass set
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 05, 2017, 09:32:49 AM
Time limited workout. 
I'm stressing a bit, as this prep has not gone exceptionally well.  I've been cutting too many sessions short, and not getting enough quality work done.  I ordered a set of headphones, so, hopefully it'll cut down on time between sets, and talking to people.

The Deads.

225x8
315x6
405x3
465x1
495x1
545x1
585x1

http://www.youtube.com/watch?v=X5g8V558FiE (http://www.youtube.com/watch?v=X5g8V558FiE)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 06, 2017, 09:14:17 AM
Bench Night.
135x10
225x8
275x5
295x2
315x1

Maddog:
365x1
385x1
405x1

http://www.youtube.com/watch?v=tJVsIEZnXbs (http://www.youtube.com/watch?v=tJVsIEZnXbs)

Then spent an hour working with Candy on her Squats.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on April 06, 2017, 11:18:14 AM
bendy bendy barbell :-*
Title: Re: Road to Recovery, and 1605lbs.
Post by: ShawnJ on April 06, 2017, 04:19:34 PM
Nice 6pps pull! Awesome work on the bench and SS work with 405!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 11, 2017, 08:53:52 AM
my Fiancee convinced me I needed to go to Critical care, and see a Doc.  So, after 16 years of not visiting a Doctor, I finally went and got checked out.  Not a low-grade Fever, but Full-on Strep Throat. No idea where I picked it up, but I'm running antibiotics to kill it quickly.  I'll likely lose a few days of training this week, to recover from it, but hopefully only one or two days.

But then Back on Track.

Last Saturday was Squat day, and upon arrival, all three racks were taken. So I hit the Leg press. 900x5 was my final working set.  Felt good and strong. Then later that night, the Fever hit and I was down for the count.

Title: Re: Road to Recovery, and 1605lbs.
Post by: piperdown on April 11, 2017, 11:40:11 AM
Oh man, strep throat sucks! Glad you went in and got some antibiotics as that can turn really bad if not stopped.
Title: Re: Road to Recovery, and 1605lbs.
Post by: reduni on April 11, 2017, 01:24:19 PM
Hope you recover quick. Strep sucks. I can deal with a fever and other stuff. But sore throat is the worst. Not swallowing isn't an option.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Get-n-fit on April 11, 2017, 02:55:32 PM
Last Saturday was Squat day, and upon arrival, all three racks were taken. So I hit the Leg press. 900x5 was my final working set.  Felt good and strong. Then later that night, the Fever hit and I was down for the count.

That sucks!!
Boss: "you're stil coming in right?!"  lol

Get some rest man.  In my early 20's I used to get strep literally every month, it was the worst.  The doc finally approved my tonsil removal and I haven't even had a sore throat since then.  Get well soon, sore throats suck big time
Title: Re: Road to Recovery, and 1605lbs.
Post by: ShawnJ on April 11, 2017, 04:43:07 PM
Glad you went to the doc, true story: about 6 years ago my premature twins were a few months home from the hospital, wifey was sick, I was working, working out, and up all night with my twins. I got strep, and it took over my body, full blown blood sepsis, deadly pneumonia, I was intubated and on a ventilator for 6 days. They told me after it was pretty much a miracle I survived. They said my odds were 3 fucking percent.  :eek:
Strep is actually a very easy bug to kill with plain old Penicillin, moral of the story, good work getting your ass to doc!!
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 12, 2017, 02:17:58 PM
Glad you went to the doc, true story: about 6 years ago my premature twins were a few months home from the hospital, wifey was sick, I was working, working out, and up all night with my twins. I got strep, and it took over my body, full blown blood sepsis, deadly pneumonia, I was intubated and on a ventilator for 6 days. They told me after it was pretty much a miracle I survived. They said my odds were 3 fucking percent.  :eek:
Strep is actually a very easy bug to kill with plain old Penicillin, moral of the story, good work getting your ass to doc!!
Damn.... That is Scary.  So, the Amox is kicking in, and I can eat and drink.  Happy about that.  Woke up this morning to another bout of BPPV. Haven't had one in a few years.  This is so much fun...

http://vestibular.org/understanding-vestibular-disorders/types-vestibular-disorders/benign-paroxysmal-positional-vertigo (http://vestibular.org/understanding-vestibular-disorders/types-vestibular-disorders/benign-paroxysmal-positional-vertigo)
Title: Re: Road to Recovery, and 1605lbs.
Post by: Get-n-fit on April 12, 2017, 02:53:40 PM
I got strep, and it took over my body, full blown blood sepsis, deadly pneumonia, I was intubated and on a ventilator for 6 days. They told me after it was pretty much a miracle I survived. They said my odds were 3 fucking percent.

Holy phuck, that's some scary shit, glad you're still around!


Glad you're feeling better Alex
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 19, 2017, 09:19:20 AM
BPPV is finally passing (imagine the discombobulation of being drunk, without the fun of being drunk).

Feel more like myself today.  Still haven't hit the gym for much of any workout.  Likely tomorrow and Saturday, I'll test openers, or at least see if I can Bench press anything.  As soon as any bit of pressure hit my hear, the spins start.  So, if you've seen me deadlift, you know there's some pressure there.

10 days out...
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 19, 2017, 09:43:10 PM
Benched 315, easy with a pause.
Title: Re: Road to Recovery, and 1605lbs.
Post by: Bando on April 19, 2017, 09:59:43 PM
Benched 315, easy with a pause.

Vid showed a lot of control  ::)

 ;D

Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 20, 2017, 09:05:00 AM
Considering last week, I couldn't bench 135 without falling off the Bench, I'm pretty happy.  In all honesty, I was unsure how anything was going to go last night. 
Tonight, I train with Shawnna, and make sure she's on the right path. Saturday, test my Squat Opener, and call it good.

You can watch the 315 in Utica. ;)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on April 26, 2017, 09:59:08 AM
247 yesterday.

245.4 this AM.

Dropping the weight to make 242's.

Sabrina has reconsidered her cut, as this time around, there's been a lot of Life & Training changes.  She's coming in to the 165 class.
Title: Re: Road to Recovery, and 1605lbs.
Post by: tooth on April 26, 2017, 01:25:56 PM
Sounds like you are right there on a pl meet scale.  Maybe even a pound or so under.  8)
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 06, 2017, 05:48:27 PM
238.6lbs.
530 (missed on 540).
350 (3/3)
580 (missed 600/2nd).  Smoked.

And today, Back at it.
Rows, Rows, and More Rows.
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on May 06, 2017, 05:52:45 PM
S

L

A

C

K

E

R


:D
Title: Re: Road to Recovery, and 1605lbs.
Post by: Dave on May 06, 2017, 08:09:47 PM
Wow. When's the next meet?
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 06, 2017, 11:15:48 PM
Flex and I are going head to head in November in NJ. I'm eating into the 275 class, he's dieting down to the 275s. Or so I heard....
Title: Re: Road to Recovery, and 1605lbs.
Post by: AlexanderOmand on May 08, 2017, 10:00:06 AM
S

L

A

C

K

E

R


:D
Indeed.  I've get very little time to work in the Gym, and unlike the last few months, I'm getting my shit done.  My Best Meet was 10/18/15.

Since then, I blew a Meet in June last year. 1355.  Last December I went 1460.  Then totaled Utica with a 1460.
10/18/15 - 240 - 545/335/610 - 1490
6/26/16 - 237 - 530/320/505 - 1355
12/3/16 - 239 - 535/340/585 - 1460
4/29/2017 - 238 - 530/350/580 - 1460

My Body has changed, and I'm leaner and stronger, but my Meets haven't shown it.  According to them, I've made zero progress.
Granted there are a few clauses to go with them.  The 1355, I had wrecked my Back a month prior at a Strongman Comp. Affecting my Back and my Bench and Deadlift.

Watching the Video of the 585 Dead, and the 580, both were after very long days. They came right up, but attempting 600 after that, you could tell I was gassed out. 
NJ, It's just me competing, and it'll be a short well timed day.  And yes, I understand "Clauses" also can be interpreted as "Excuses"
Title: Re: Road to Recovery, and 1605lbs.
Post by: tooth on May 08, 2017, 12:45:58 PM
I remember you doing a meet and strongman comp real close together last year, and thinking you where crazy.
Title: Re: Training for my 19th Comp, and 1605lbs.
Post by: ShawnJ on May 08, 2017, 06:19:02 PM
Looking forward to the meet prep, eating up a class is gonna have you coming in strong!!
Title: Re: Training for my 19th Comp, and 1605lbs.
Post by: AlexanderOmand on May 10, 2017, 09:38:32 AM
Eating is the tough part.  Just can't keep it on.  Body wants to be stable, and as I stuff more chicken and steak in me, I can't eat it all.  :(

Shoulders last night. Over head presses with 155x6
Seated Dumbells, w/65's x6

Side laterals and such.

Need to speed up my training, and less talking.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on May 11, 2017, 10:10:11 AM
Managed a quick Leg training last night.

Only made it to 315x6 when my Back locked up, each rep felt like I was getting knifed in the Back. 

Went home for some bed time cardio, and that helped loosen it up.

Bench night tonight with Shawnna.  The new Client.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on May 12, 2017, 10:08:24 AM
Bench Night.
Trained at a Foo-Foo gym.  Seriously, you walk in the front door, and there's a living room (With fireplace), and clothing sales.  Trainer told me the average person in there, is a 45 year old female.

So... When I worked up to 275x6, people noticed. Then threw on the Maddog, and went 315x8.  The guy handing off to me, was the biggest guy in the gym and he said that he could bench 225x5.  Pep talked him, and told him about time and it doesn't happen over night.

Yeah... But they allowed chalk! It's where Shawnna trains, so I went there to assist with her squats.

very odd gym.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: Andrew on May 12, 2017, 07:59:07 PM
at least they allow chalk. Nice top bench set
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on May 12, 2017, 09:16:50 PM
With a name like Foo Foo, it's gotta be alittle off lol. I imagine heads were getting whiplash watching you bench with the maddog 8)
Title: Re: Road to Recovery, and 1605lbs.
Post by: FLEX on May 16, 2017, 09:12:36 AM
Flex and I are going head to head in November in NJ. I'm eating into the 275 class, he's dieting down to the 275s. Or so I heard....

265 this morning.   :P
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on May 16, 2017, 11:20:21 AM
Excellent. !!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: tooth on May 16, 2017, 04:04:03 PM
One minute you found the woman of your dreams, now your switching teams at a foo foo gym?   8)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on May 16, 2017, 04:13:00 PM
One minute you found the woman of your dreams, now your switching teams at a foo foo gym?   8)
I've been a switch hitter all my life, you didn't know?  Serious.

And no, Shawnna is a new Client.  The Gym was called "NRG Lab", and I was honestly the strongest guy there. 

And Yes, Sabrina is indeed, the woman of my Dreams.  I've never met a woman like her, and she's absolutely amazing.

Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on May 17, 2017, 08:51:08 AM
Bench Night.
worked up to 265x8

Shoulders, worked dumbbells to the 70's. 
http://www.youtube.com/watch?v=8wcdIX8sNDY (http://www.youtube.com/watch?v=8wcdIX8sNDY)

Someday, the Hundo's will go for a ride.

Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on May 19, 2017, 08:04:36 AM
Strong work on the benching and DB presses Alex! Looking jacked dafuq up in the vid 8)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on May 24, 2017, 10:11:20 AM
Strong work on the benching and DB presses Alex! Looking jacked dafuq up in the vid 8)
Thanks!
Monday night, moved a couch and love seat. Which means I was not up to full steam last night. I did managed to work Shoulders, and got up to 65lb dbells for 8.
hoping a slow day at the office, and not having to run around after work, means I'll be able to get in a good session tonight at the gym.

Squat Night.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: BLK00TJ on May 24, 2017, 03:06:36 PM
Way to work them dumbbells Gene.  You're looking lean as hell man!  ;D
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on May 26, 2017, 06:19:51 PM
Way to work them dumbbells Gene.  You're looking lean as hell man!  ;D
I'm not living this down soon.

Last night, was squat night. Tough go at it, but I managed to get up to 455x4

Then maxed out the leg extension for 3 sets of 6 (300lbs)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: John on May 26, 2017, 08:31:01 PM
Way to work them dumbbells Gene.  You're looking lean as hell man!  ;D

LOL Im going to make sure my daughter calls him Gene when we see him in Oct  ;D
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on May 31, 2017, 12:26:00 PM
You guys are funny...

Shoulder Night.
Have to admit, I was tired when I got there.
Dbell OHP: worked to 65x3x6reps
Side laterals: 40x4x6reps
Barbell OHP: 135x4x6
Upright Rows: 135x3x6

Felt bad. I was upright rowing 135x6 in one rack. The guy next to me, was squatting 135x6.

But, he was squatting to depth.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on May 31, 2017, 02:16:33 PM
Solid shoulder day Alex! Feelsbadman, was I the first to call you Gene? I kept calling you that at Spring Supremacy and felt an asswipe lol.  Think it was just your involvement with RPS and at the time my brain was fried!! Sorry Alex ::)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on May 31, 2017, 04:04:06 PM
No worries. I have a good sense of humor.

Actually, the Gene comes from last weekend. I was sitting at the announcers table with Ame, I have a Mohawk, and I was wearing a Referee Shirt, like Gene does.  A lifter walked up, called me Gene, and started asking a question.  Both Ame and I blank stared him till he realized what he'd said.

Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 02, 2017, 09:48:59 AM
So, catching up here...

Wednesday night, was Back night.
No Deads, just More Rows.

BOR, worked to 275x3x5
Seated Hammer Rows, worked to 3 sets, 3plates & a quarter for 6 reps
Cable rows, 270x6

Thursday night, was Bench Night.
Worked up to 275x3 for 2 sets.
Maddog, went to 315x6 and 365x3
Dumbell Nose Breakers, worked up to 40x6
Here's 35x6
http://www.youtube.com/watch?v=guPEW-gE58E (http://www.youtube.com/watch?v=guPEW-gE58E)

Seated Dumbell extensions, w/the 95lb for 3 sets of 6
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on June 02, 2017, 12:56:37 PM
Strong work on those rows Alex! Looking jacked in the vid!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 06, 2017, 11:07:45 AM
Strong work on those rows Alex! Looking jacked in the vid!
Thanks! Diet is working. Leaner, and Heavier. We'll see what November 1st looks like, then decide if I'm going 275 or 242 for the Meet.

Last night was Bench Night.  Different Gym, that was close to home, so it was a quick night. worked up to 275x6x3 on Bench. Then threw on the Maddog, and went 315x6 and 365x3

Really pushing hard with the Overloads, as my shoulders have been getting stronger.  Today is 23 weeks out from November 14th (reasonable guess for the Meet Date).  Which means I can ride the bike for 8 weeks, vacation for 5 weeks, and then ride the bike into the Meet.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on June 06, 2017, 11:48:20 AM
Today is 23 weeks out from November 14th (reasonable guess for the Meet Date).  Which means I can ride the bike for 8 weeks, vacation for 5 weeks, and then ride the bike into the Meet.

And then still get beat by a guy 8 years older and natty.  :P
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 06, 2017, 12:22:18 PM
Today is 23 weeks out from November 14th (reasonable guess for the Meet Date).  Which means I can ride the bike for 8 weeks, vacation for 5 weeks, and then ride the bike into the Meet.

And then still get beat by a guy 8 years older and natty.  :P
And he's a Gentlemen about it as well.

 :rofl:

 :beerchug:
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on June 06, 2017, 01:03:37 PM
I wouldn't even fucking compete in this sport if it wasn't for the blatant smack talk!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on June 06, 2017, 03:51:42 PM
Strong looking bench work Alex!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 07, 2017, 08:54:00 AM
I wouldn't even fucking compete in this sport if it wasn't for the blatant smack talk!
Mass Moves Mass. Must be why you're so good at the volume of Smack Talk.

Twas the Night of Rows last night.
BOR working sets at 275x3x6
Seated Hammer Rows, 3sets, 6 reps, 3plates and a quarter on each side.
Dumbell Rows, 4 sets, 6 reps, with the 105lb DBell.
Pull Downs. 4 sets, 6 reps, 200lbs.

Tonight, We Squat.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 08, 2017, 11:08:40 AM
Long ass day yesterday, and I couldn't finish the Leg workout.

Worked up to 405x4, wrapped.
then a Single at 405, raw (no belt, no wraps).

Leg extensions.
210x10
250x8
300x6
300x6

Called it a night, as I was looking forward to bedroom cardio.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 10, 2017, 08:15:56 PM
Shoulders today.
So, after sets of 135 OHP, and a number of Side Laterals, I took the 80lb DBells for a Ride.

Worked up to them.
35x8
50x8
60x6
70x6
80x3

http://www.youtube.com/watch?v=NZ3dcdA-V8k (http://www.youtube.com/watch?v=NZ3dcdA-V8k)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on June 11, 2017, 07:54:10 AM
Strong pressing Alex!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: piperdown on June 11, 2017, 09:39:54 AM
Strong pressing with the DB's there!
And the shirt is sweet too!  ;)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 13, 2017, 06:47:37 PM
Got a few dirty looks from two women regarding the shirt.
Then Sabrina walked in, and they changed their mind.  Apparently, Sabrina justifies my Shirt. :)

Last night was Deads. It was a tough night, and I was tired.

225x10
315x6
405x4
465x3
495x1
495x1

Both moved very fast, and smooth.  Called it a night, as my left bicep was in pain.  Right at the joint, so not wanting to aggravate it, done.

Tonight, no training, as I was home with Dorian for the morning, and now I'm at work till late, making up hours.

Tomorrow, Bench night.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 15, 2017, 10:59:02 AM
Bench Night.
Feeling much more confident and on the right path.
Worked Bench up to 2 sets, 275x5.  This is a milestone for me, as it's the realization that my Bench is finally going somewhere. I'm repping 275 for sets.

Hit SHoulders for higher reps.
50lb Dbell's for 3sets, 8 reps each
40's for 4 sets of side laterals.

Ran out of time, due to too much talking.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: Bando on June 15, 2017, 11:00:08 AM
Bench Night.
Feeling much more confident and on the right path.
Worked Bench up to 2 sets, 275x5.  This is a milestone for me, as it's the realization that my Bench is finally going somewhere. I'm repping 275 for sets.

Nice. Mine is going the other way.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on June 15, 2017, 11:48:28 AM
Nice benching.  Mine is going nowhere....
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: tooth on June 15, 2017, 12:43:49 PM
Bench Night.
Feeling much more confident and on the right path.
Worked Bench up to 2 sets, 275x5.  This is a milestone for me, as it's the realization that my Bench is finally going somewhere. I'm repping 275 for sets.

Hit SHoulders for higher reps.
50lb Dbell's for 3sets, 8 reps each
40's for 4 sets of side laterals.

Ran out of time, due to too much talking.

Shoulder work is paying off.  365 in NJ?
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 15, 2017, 01:12:04 PM
Bench Night.
Feeling much more confident and on the right path.
Worked Bench up to 2 sets, 275x5.  This is a milestone for me, as it's the realization that my Bench is finally going somewhere. I'm repping 275 for sets.

Shoulder work is paying off.  365 in NJ?
Looking like it may happen.  Gotta keep pushing my Bench, as it has to make up for my Squat being so far behind Flex' 
Although, I'll be up a weight class, so maybe the extra Mass will help my Squat and my Deads to maybe, beat him for a Second time. 

Very happy with the SHoulder work, and the Slingshot work.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 16, 2017, 09:56:42 AM
My Journey to 275lbs is not going well.

Stepped on the scale, after breakfast, and was 243.4lbs.  Grrr.... Was hoping to be 260 by November....

Looks like more calories, and heavier lifting is the Plan.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: Get-n-fit on June 16, 2017, 04:24:50 PM
My Journey to 275lbs is not going well.

Stepped on the scale, after breakfast, and was 243.4lbs.  Grrr.... Was hoping to be 260 by November....

Looks like more calories, and heavier lifting is the Plan.
275..fuark!  I hit 257 last year before the meet and hated it.  I'm slowly dropping, may compete in 220 in Nov , but still want at least 1650 total.  I'm sitting at 240ish now and still hate the gut.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 16, 2017, 05:07:31 PM
Well, I don't have a gut any more, thanks to my Valkyrie. She does my food prep, and I've leaned out.  She's also the reason why I can't gain anything. :)  All that clean eating she's got me doing, I'm stronger, and leaner....
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 21, 2017, 09:59:23 AM
Since all the Benches were taken on Bench Night, I opted for SHoulders.

Still Struggle with OHP. 
3x155x6 reps

Couldn't get 175 overhead.

Seated DBell Press, worked up to 3 sets of 75s x 6
Side Laterals - 3x40x6

Tricep Pressdowns
90x8
100x6
110x3

Crossovers (Haven't done these in a year or more)
80x6
100x6
110x4

Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on June 21, 2017, 10:28:10 AM
Solid shoulder session Alex. Getting up to 275 seems to be a challenge, maybe lighter and stronger is the way to go?
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: piperdown on June 21, 2017, 03:57:04 PM
I can see it now...
Valkyrie "WHAT are you eating?!!"
Alex "Mrrph, uh, nothing!"
Valkyrie "Is that an Snickers Ice Cream bar?!"
Alex "Uh, no"
Valkyri "Yes it is, don't try and fool me!"
Alex "But, but, but sweetie I want to be 275......"  ;D

Is that standing OHP you're having trouble with or seated? If it's standing might just be a hand position issue. Took me a while to find my sweet spot on hand position that gave me the best generation of power. It ended up being my hands in just around an inch and it made all the difference in the world.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: Get-n-fit on June 21, 2017, 05:39:42 PM

Is that standing OHP you're having trouble with or seated? If it's standing might just be a hand position issue. Took me a while to find my sweet spot on hand position that gave me the best generation of power. It ended up being my hands in just around an inch and it made all the difference in the world.
yup, makes a big diff, I put my hands right outside the smooth part of the bar which lets my tris take on most of the load.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 22, 2017, 09:40:13 AM
Piperdown, I'm not going to say that has or has not happened....

Thanks guys, I'll work on experimenting with hand placement.  That may likely be the key. Or I just have weak shoulders. :(

Last night, was Deads.
worked up to 3x405x6
and a 465 Single.

Then Shrugs.
worked to 4x405x6, 1x465x5, 1x495x4

Ran out of time due to kiddo getting sick in the daycare.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 28, 2017, 10:26:56 AM
Finally getting back to the gym tonight. Still beaten up from the weekend of Spotting/Loading, Set-up and Breakdown.  Those 100 lb plates really suck at the end of the Meet.  So damn heavy.

Tonight, will be Shoulders and Bench night.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 29, 2017, 09:38:47 AM
My Mojo in the Gym has been crap lately.
last night, was bench night. I was tired when I got there, and jusst couldn't get a workout going. hit 275x5 for 3 sets on Bench, and then had no desire to train after that. 
Gotta figure out what's wrong and get my head cleared.

I was tired, due to a long weekend, and daily stress.

With the Power Challenge opening up, everybody was lighting up my phone. In all honesty, I want to go to a different random gym and train, where I can be left alone.

I'm hitting the gym Friday and Saturday, and hopefully that'll help get my head sorted. With the holidays next week, the Gym hours are a mess, and I won't get much training in.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on June 29, 2017, 05:39:45 PM
Bummer about the mental game Alex, must be tough when the phone is blowing up as well. Good thing about training in my dungeon I guess but it's tough to get motivated by myself sometimes.
Nice work on the 275x5x3!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: John on June 30, 2017, 08:46:24 AM
My Mojo in the Gym has been crap lately.
last night, was bench night. I was tired when I got there, and jusst couldn't get a workout going. hit 275x5 for 3 sets on Bench, and then had no desire to train after that. 
Gotta figure out what's wrong and get my head cleared.

I was tired, due to a long weekend, and daily stress.

With the Power Challenge opening up, everybody was lighting up my phone. In all honesty, I want to go to a different random gym and train, where I can be left alone.

I'm hitting the gym Friday and Saturday, and hopefully that'll help get my head sorted. With the holidays next week, the Gym hours are a mess, and I won't get much training in.

Could always make a trip to Herc and train Monday. Open all day  :P
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on June 30, 2017, 09:15:53 AM
Bummer about the mental game Alex, must be tough when the phone is blowing up as well. Good thing about training in my dungeon I guess but it's tough to get motivated by myself sometimes.
Nice work on the 275x5x3!
Thanks! With Gene being quiet, it seems everyone calls me.

Could always make a trip to Herc and train Monday. Open all day  :P
5 hours drive, plus my office is open on Monday. :(  Have to work.
But yes, it's time for a road trip to train at a different gym for a day.

Not Herc, but I'm excited to go up there in October.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on July 03, 2017, 04:21:34 PM
Rows, Rows, and more Rows.
Building a Bigger Back.

http://www.youtube.com/watch?v=TIaxMgE_GUE (http://www.youtube.com/watch?v=TIaxMgE_GUE)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: BLK00TJ on July 03, 2017, 09:13:58 PM
Damn strong rowing Alex.  That will build a big back.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on August 30, 2017, 08:15:20 PM
cough....cough...

It's a bit dusty and quiet in here.  Haven't been logging my training, due to hectic life. 

But, Saturday, was Leg day, and I cranked 405 for 8.  Yesterday was Bench Day, and worked up to 365x5 with the Maddog Slingshot.  Tonight, was the first time I deadlifted since the Strongman comp.  545 moved well, but 585 only made it to my Knees.

I'll try to keep this up, but with a Meet next weekend (Hellbound at Hellbent), Women's Worlds, and Supreme Iron Warrior the FOllowing weekend, then right into October.  October 7th, I'm working at the BB Show that Cape Cod Nutrition puts on every year.  Oct 14th & 15th, is the Power Challenge, October 21st is Sabrina's Meet at Syracuse.  Then a few weeks off and It's Autumn Apocalypse where I compete.  November 18th, is InsurreXtion on Long Island.  Then Thanksgiving.  December 4th is tentatively the Lump of Coal. December 9th is the King & Queen of the Bench.  Christmas, New Years, and on January 20th is the Worcester County Strength Bounty 2.  The following weekend, I'm in NJ all weekend for another Meet...

And it looks like I'll be running 5 Meets next year.  3 Beginner Meets, and 1 open Push/Pull, and Possibly Lump of Coal and/or King & Queen of the Bench.

Busy?  Nope, not at all.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on August 30, 2017, 08:18:23 PM
I think you know already I am bailing on this meet. 

Wish you all the best.  So sad I won't be there to embarrass you.  Fucking injuries........
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on September 03, 2017, 10:47:51 AM
I think you know already I am bailing on this meet. 

Wish you all the best.  So sad I won't be there to embarrass you.  Fucking injuries........
No worries, I'll still post a total to compare.  Might help you rehab knowing it's going to be very close.  Sabrina and I have figured out that, we can't compete at the same Meet, as it takes too much for both of us to handle it.  So, I'll likely time my following Meet to coincide with your return to the platform, and we can go head to head.

Yesterday, I did some Pretty Boy work in the gym.  Bi's and Tri's.  Forgot how good that pump feels when your arms blow up in size. 

Oh, and the push to 275 is going well.  8 weeks, and 20lbs to go.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on September 06, 2017, 09:39:03 AM
Picked up a new toy for the gym today.

150x6 on the cable row, is much tougher now. Wicked forearm pump, though.

Back night went went well... It's funny how people see 275 on the bar and assume I'm deadlifting.  When I say "Rowing" they look a bit stunned.

Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on September 06, 2017, 09:55:23 AM
What is that used for?
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on September 06, 2017, 11:13:32 AM
It's actually smaller than it looks.
Use it on Cable Rows, or Pull downs.  Works Finger Strength and forearm strength. 
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on September 18, 2017, 08:23:53 PM
Made it to the Gym once last week.  This week is looking a little better though.

Oh, and here's a picture of Alex and his new Porsche 911:










Which looks amazingly similar to the videos of Alex's 1605 Total.






Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: Bando on September 18, 2017, 10:46:27 PM
It's actually smaller than it looks.



http://www.youtube.com/watch?v=Pyh1Va_mYWI (http://www.youtube.com/watch?v=Pyh1Va_mYWI)

Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on September 20, 2017, 06:27:59 AM
I don't think I've ever watched that movie in it's entirety.  Probably should, seeing as how it's a classic now.

Bench night, last night.

worked up to 315x4
Then Close Grip 225x8x3

Laterals and Dumbell OHP.

Right shoulder is grumpy this morning.

Tonight, will be Back Night.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on September 20, 2017, 08:26:32 AM
Made it to the Gym once last week.  This week is looking a little better though.

Slakker


Oh, and here's a picture of Alex and his new Porsche 911:

Which looks amazingly similar to the videos of Alex's 1605 Total.

OK
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on September 20, 2017, 08:44:39 AM
Starting to think that my original Goal is far out of reach.  I need to cut back on a few things in life and get more time for training.

It looks like Candy (when she moves to the Cape), will be training more on her own.  As well, the young lady I started training back in July, just got dumped by her boyfriend, and she's wandering away from the Gym. She wants to run more Spartan races.

The young guy I was training for October, is almost done, and he will be moving back to CT in December.

So, I'll be back to just Sabrina and I. 

Shoulder feels really banged up this morning.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: BLK00TJ on September 20, 2017, 08:14:54 PM
Starting to think that my original Goal is far out of reach.  I need to cut back on a few things in life and get more time for training.

It looks like Candy (when she moves to the Cape), will be training more on her own.  As well, the young lady I started training back in July, just got dumped by her boyfriend, and she's wandering away from the Gym. She wants to run more Spartan races.

The young guy I was training for October, is almost done, and he will be moving back to CT in December.

So, I'll be back to just Sabrina and I. 

Shoulder feels really banged up this morning.

Sounds like the strength trainers version of empty nest.
Women different than men I guess.  Some of my best body compositions have been while I was single
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on September 21, 2017, 07:36:15 AM
So, I'll be back to just Sabrina and I. 

Shoulder feels really banged up this morning.

Sounds like the strength trainers version of empty nest.
Women different than men I guess.  Some of my best body compositions have been while I was single
It's not a Bad thing, just her and I training.  In fact, it's really good for both of us.

Shoulder feels good this morning.  It's always a great moment when someone walks up and asks if I'm deadlifting 275 that I had loaded.  I say "Rows" then bang out 8 reps.  The dumbfounded look is always priceless.

Rowed 275x8x4 sets.
Seated Hammer strength rows, 3plates and a Quarter for 3x7. 

Pull downs and cable rows.

Saturday is Squatter day.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on September 21, 2017, 08:39:50 AM
Starting to think that my original Goal is far out of reach. 

You fucking need a slap for this shit :slap:

You've pulled a 620 dead, right?
You benched 350 in April right?

Get your dead back to where it was, get your squat up to match your dead and add 15 lbs to your bench and you're there.

NO FUCKING RESAON WHATSOEVER YOU CAN'T DO THAT.

You're welcome.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on October 05, 2017, 06:52:57 AM
Starting to think that my original Goal is far out of reach. 

You fucking need a slap for this shit :slap:

You've pulled a 620 dead, right?
You benched 350 in April right?

Get your dead back to where it was, get your squat up to match your dead and add 15 lbs to your bench and you're there.

NO FUCKING RESAON WHATSOEVER YOU CAN'T DO THAT.

You're welcome.
610 Dead, but Yeah...  I needed that reality check.

This week, Bench 275x6. BOR 315x4, Squat (belt only) 405x6 fairly easy.

Not training again until Monday.  Working the Store tonight, tomorrow, Saturday I'm working a BB Show, Sunday back in the store.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on October 08, 2017, 01:27:12 PM
4 weeks out....
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on October 18, 2017, 09:11:11 PM
Bench Night.

275x10
315x4

www.youtube.com/watch?v=TbXej42sbQ4 (http://www.youtube.com/watch?v=TbXej42sbQ4)

Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: BLK00TJ on October 18, 2017, 09:15:15 PM
Bench Night.

275x10
315x4

[url=http://www.youtube.com/watch?v=TbXej42sbQ4]www.youtube.com/watch?v=TbXej42sbQ4[/url] ([url]http://www.youtube.com/watch?v=TbXej42sbQ4[/url])


Bench has really shot up Alex! 
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: Bando on October 18, 2017, 09:32:24 PM
Bench Night.

275x10
315x4

[url=http://www.youtube.com/watch?v=TbXej42sbQ4]www.youtube.com/watch?v=TbXej42sbQ4[/url] ([url]http://www.youtube.com/watch?v=TbXej42sbQ4[/url])


Bench has really shot up Alex!


Yes it has! Starting to catch up with the other lifts finally.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on October 18, 2017, 09:34:30 PM
Nice.  Been about 25 years since I've pressed 315 for reps.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on October 25, 2017, 06:43:08 AM
465lb Belt only squat.  11 days out.  Moved smooth and fast, but a touch high.  With Wraps, I'll be mid-500's.

http://www.youtube.com/watch?v=x9-qKi1MzHk (http://www.youtube.com/watch?v=x9-qKi1MzHk)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on October 26, 2017, 06:37:01 AM
Bench Night. 
worked up to a pair of singles at 335.

http://www.youtube.com/watch?v=apV8IYN2qOo (http://www.youtube.com/watch?v=apV8IYN2qOo)

Camera didn't record the first one.

Looks like Bench Opener will be 320.  Second at 345ish.  Gives me a third at 355-365lbs.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: tooth on October 26, 2017, 09:28:20 AM
Looking ready.  Can't wait to see what you do at this one.  What weight class are you going in?  I remember sometime last year you where torn between getting pretty, or getting strong. 
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on October 26, 2017, 09:53:18 AM
I weighed in this morning, after breakfast, at 250.2lbs.  I'm on the fence, as it's an easy cut to the 242's, but I'd also like to just walk in, eat and Lift.

I'll decide on Sunday, when see how my weight looks then.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on October 26, 2017, 11:05:45 AM
I'd also like to just walk in, eat and Lift.

do it
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on October 28, 2017, 02:19:51 PM
I'd also like to just walk in, eat and Lift.


do it
That looks like what I'll do.  I'm not even going to bother with a weight class, just come in strong and happy.

Tested my Deads out today.
545 for 2 singles.
http://www.youtube.com/watch?v=QeZuCSnFa7c (http://www.youtube.com/watch?v=QeZuCSnFa7c)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on October 30, 2017, 07:10:16 PM
Weight was 250.8 this morning, after a light breakfast.  If I wanted, I could likely make the 9lb cut to get to the 242's, but with everything happening this weekend, I'm just going walk in fat and happy and lift heavy.

Plus, I plan to pick up some of these on the way there, and eat them while I stand in the weigh-in line.

donutcrazyct.com

Openers submitted.  520/320/570
Seconds are planned at 540/345/600
If those go well, I'll take a crack at 560/360/620  for a 1540 total....
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: Dave on October 30, 2017, 07:17:50 PM
Hope the meet goes well man! Looking forward to the write up and vids :)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on October 30, 2017, 07:28:50 PM
Best of luck Alex, kick some ass buddy!!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: Andrew on October 30, 2017, 11:46:15 PM
Weight was 250.8 this morning, after a light breakfast.  If I wanted, I could likely make the 9lb cut to get to the 242's, but with everything happening this weekend, I'm just going walk in fat and happy and lift heavy.

Plus, I plan to pick up some of these on the way there, and eat them while I stand in the weigh-in line.

donutcrazyct.com

Openers submitted.  520/320/570
Seconds are planned at 540/345/600
If those go well, I'll take a crack at 560/360/620  for a 1540 total....

good luck Alex. Those are some kick ass numbers man. Go crush it!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: tooth on October 31, 2017, 12:10:00 PM
Good luck big guy.  You are gonna crush it, if someone doesn't stab you for eating those doughnuts in the weigh in line that is.   8)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on October 31, 2017, 01:02:59 PM
for a 1540 total....

Intredasting planned total...
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on November 01, 2017, 09:21:55 AM
Intredasting planned total...
Indeed.

Thanks guys and gals.  It's getting to be an interesting weekend ahead.  Not only for my lifting, but also for the Meet itself.  Apparently it's getting harder to find judges.  I've had to call in multiple favors to see if there's anyone that can sit in the chair for the weekend.

And I forgot how difficult this week before the Meet is.  I'm really wanting to hit the gym, but know I can't.  Feels off, not being at the gym.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: tooth on November 02, 2017, 09:51:51 AM
for a 1540 total....

Intredasting planned total...

OOOh, I see what he did there.  Better up your game Flex. 

Week before the meet always feels twilight zone ish to me too alex.  You got this. 
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on November 02, 2017, 09:56:32 AM
Better up your game Flex.

Working on it...
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: BLK00TJ on November 02, 2017, 07:55:37 PM
Good luck at your meet Alex.  I hope you get that total or more.  You definitely put in the work for it.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on November 03, 2017, 01:44:56 PM
Thanks everyone!
All weighed in at 250.4lbs
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on November 03, 2017, 03:34:32 PM
Thanks everyone!
All weighed in at 250.4lbs

Good.  I bet you will kill shit since you're not depleted.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on November 04, 2017, 10:37:53 AM
560 squat.
15lb PR.

http://youtu.be/BAVnTNgeWMA (http://youtu.be/BAVnTNgeWMA)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: BLK00TJ on November 04, 2017, 10:45:05 AM
Nice!  I didn't realize how slow you you descend. Congrats!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on November 04, 2017, 10:49:39 AM
:clap:
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on November 04, 2017, 11:08:19 AM
Awesome PR Alex!!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: tooth on November 04, 2017, 11:09:47 AM
Very nice.  Nothing like starting a meet with a pr. 
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on November 04, 2017, 01:30:50 PM
320, good.
345, good.
360, missed.

http://youtu.be/K4p0Y3xDnS0 (http://youtu.be/K4p0Y3xDnS0)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on November 04, 2017, 03:45:55 PM
570, Good.
600, Good.
620, Miss.

http://youtu.be/zMzyXtNam0E (http://youtu.be/zMzyXtNam0E)

1505lb Total.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: tooth on November 04, 2017, 03:53:16 PM
A squat and total pr, that's a good day brother. 
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on November 04, 2017, 04:25:50 PM
Great job Alex!! Awesome total buddy!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: BLK00TJ on November 04, 2017, 05:27:26 PM
Good job Alex!  The way 600 moved, I'd have thought you had another 20lbs in you too.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on November 04, 2017, 05:29:48 PM
Agreed.  That looked like an easy opener.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: Dave on November 04, 2017, 05:45:59 PM
Awesome day man!! Big congrats :)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: LisaSkinnoble on November 04, 2017, 05:52:21 PM
Congrats Alex!  Great meet!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: Andrew on November 06, 2017, 12:12:01 PM
awesome meet Alex! All three of those vids looked smooth and strong. Grats on the squat PR, excellent stuff, and insane total!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on November 06, 2017, 01:26:40 PM
Ok, so, here's the full wrap up.

Friday, had a change up in my schedule, and I couldn't leave Mass until I dropped Littleman off at school at 9am.  I managed to arrive and get weighed in just before 2pm.  From there, it was help set up and get teh Platform ready for the next day.  I stuffed some amazing donuts into me, and Gene treated the crew for dinner.  Sabrina and the boys arrived at roughly 10pm, and it was off to bed shortly.  Slept pretty good, and was up and moving early in the AM.

Lifting started at 830am, and I was the last lifter in Squat and Deads, but 3rd to last in Bench.  So, I took my last warm-up as the flight started.  I actualy had two guys that showed up and were there to assist me.  In all the years, that's the first I've ever had happen.  Usually, I'm wrapping my own knees and relying on someone else for liftoffs on Bench.  These two guys had me sorted very nicely. 

Squats went well.  15lb PR, and watching the Video, its shows I need to work on my form.  If I can get it a bit tighter and stay more upright, I've got another 25lbs in me.  warmups were bar x8, 2 plates x3, 3 plates x2, 4 plates x1, wrapped 4 plates x1.  so, that was 425x1 and my opener was 520.

Bench went well, but I was a bit lagged at this time.  Working the day before was catching up with me.  Hit my opener and secodn easily, but 360 barely moved.  That's the first time I've ever handled that much raw.  Next time, though, I'll be ready.  Warm ups went bar for 10, 1 plate for 5, 2 plates for 3, 2 plates & a quarter for 1, and done.  Opener was 320.

Deads were good.  It's always tough to warm up for those, because if you go plate, quarter, plate, quarter, it'll take waaay too long to get to 500. so, warmups went 3 plates x5, 4 plates x2, 5 plates x1, and ready.

As soon as I finished my last Dead, I switched to the Kilt, and settled into the judges chair for the remainder of the day.  Sunday, Spotted and loaded all day, then cleaned up.  Left the venue at 6pm, arrived home at midnight. 

Feel like I've been hit by a truck today.  THen he backup over me and hit me again. 

Long weekend.  Very happy, but a long weekend.

Thank you all for the long distance cheering, it really does make a difference knowing that you all are here to talk a little smack, and encourage me.

Oh, and for those of you who are counting, Flex still holds the lead with a 1530 total.... I'm only one good squat away from it, though...
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: tooth on November 06, 2017, 03:25:28 PM
You're making me want to sign up for another meet soon. 
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on November 06, 2017, 03:29:28 PM
That's a fuckton of work for one weekend.  How come you always get stuck competing and working the same meet?

Also my best total is 1535.  :D





















but not for long....come April it will be 1575 or better.  ;)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: ShawnJ on November 06, 2017, 06:57:44 PM
Great write up Alex! Glad you had some help with the handling, makes things so much smoother. Sounds like the hard work went well beyond the platform, what a weekend!
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: BLK00TJ on November 06, 2017, 07:10:17 PM
Don't ya just love that hit by a truck after a meet.  :D

Is anyone doing the NY states in August next year or will be April and done?
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on November 06, 2017, 08:00:49 PM
You're making me want to sign up for another meet soon.
Nothing wrong with that. :)

That's a fuckton of work for one weekend.  How come you always get stuck competing and working the same meet?

Also my best total is 1535.  :D
but not for long....come April it will be 1575 or better.  ;)
And I'll be pushing right behind you. 
I always get "Voluntold" at these meets. In part, because there's no one else.  Or Gene knows that he can trust my actions and my calls. I'm trying to sort it such that I don't have to work on the day I lift.  Gene knows that, so he puts me in the first Session, and I am available the rest of the weekend.  The morning of, though, I did refuse to work in the flights that I was not warming up or lifting, so that's a small step. 

I'll walk away, the moment I have to wrap myself in a Judges Chair, though. :D

Don't ya just love that hit by a truck after a meet.  :D

Is anyone doing the NY states in August next year or will be April and done?
With my wedding on May 1st, I'm trying to gauge if I should be lifting three days prior to it... Still feelign Sabrina out on that one. Also, we're trying to plan her competition around it.  With the boys and all we both do, we can't compete on the same weekend.   As it is, I'll at least convince her that I need to be there in April, to wrap Flex's Knees.  Give the old & broken guy every advantage he can get.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on November 09, 2017, 08:16:56 AM
Sabrina booked me a massage yesterday. 
As I lay there on the table and the young lady starts working on my Back, her first comment is "Holy Freaking Traps! They're Huge!".  Apparently, she's not used to working on fuscular men...

Near the end I started snoring.  Scared her one time, because she was working on my neck and I snorted, sound asleep.  We got a good laugh out of that one as well.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: tooth on November 09, 2017, 09:17:55 AM
Story sucks without a happy ending.   8)
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on November 21, 2017, 08:22:15 AM
couch, cough... A little dusty in here...

Finally, getting back into the gym tonight.

I did get to sit in the Judges chair last weekend for Larry Wheels world record, and Kevin Oak's world record.  Judged a 1,010lb Squat as well.  Multiple guys squatting over 800lbs...  Was an awesome Meet last weekend on Long Island. 

Now, time to get myself sorted and training back to proper levels. 

Apparently, there's an old guy talking some smack.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on November 21, 2017, 10:06:25 AM
Apparently, there's an old guy talking some smack.

Who?  :ninja:
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on November 21, 2017, 09:42:11 PM
Shifty guy.  Looks like a Refrigerator.


Squat Night tonight.
Squats.
365, Sets of 6, no wraps.

Wide Stance, Stiff Leg Deadlifts. Gotta build those Hammies.
225, sets of 8

Next Meet looks to be The Jersey Rumble in May 2018.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: FLEX on November 22, 2017, 05:37:15 AM
Next Meet looks to be The Jersey Rumble in May 2018.

Duly noted.
Title: Re: Training for Autumn Apocalypse in NJ, and 1605lbs.
Post by: AlexanderOmand on November 22, 2017, 07:00:10 AM
Next Meet looks to be The Jersey Rumble in May 2018.

Duly noted.
It's in a Hotel, that has a good breakfast setup, and an restaurant right in the hotel. It's right off the highway, and not far from the airport.  You can literally, fly into Newark, cab it to the hotel, and you're set. 

Plus, Gene brings the Light Rig and it's a Damn good show.
Title: Re: Training for The Jersey Rumble, and 1605lbs.
Post by: FLEX on November 22, 2017, 09:07:08 AM
Do you think it will sell out?

I want to do the SS and don't know if I can do two meets in 2 months.
Title: Re: Training for The Jersey Rumble, and 1605lbs.
Post by: AlexanderOmand on November 22, 2017, 11:26:42 AM
Go to Spring Supremacy, handle Lisa, hang with the Guys, come to the Rumble, attempt to Beat me.  Plan sorted.

No, I don't think it will sell out. So, you should be fine waiting until after SS to decide if you want to fly down.