PL54 TWO vs WOD

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Mon Mar 03, 2008 10:58 pm

3/3
"Jamie"
speed bench close and meet grip alternated 135x7x2, 225x3x4sets, 275x3x4
4 board close grip 315x3, 365x3
wide pulldown to stomach 150/180/200x10

later at home
kb snatch 53x10L+10Rx6 sets 7:23
green band pushdownx50
green band pull apart greenx30

rest and three day peak for mil nat meet saturday. <<<<q

FOD: "Linda"...interesting but deadlift, bench , then power clean seams a bit likely to lead to a low back blowout.

They will have a level 1 cert saturday.
:dense: :dense: :dense:
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Mar 07, 2008 12:22 am

3/6 BP 135x7, 225x5

3/7 BP 135x7, 225x3, 315x1

BP Meet Saturday, USAPL Military Nationals in Pensacola, Fl. Doing Bench Only, Open and Master. Have my work cut out for me going up against Msgt Ennis White, USAF, and Gsgt Green, USMC, USMC Athlete of the Year and a GREAT Bencher. Wish i was doing full meet to give Ennis a run, but next year.

We will see what happens.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Mar 09, 2008 2:04 am

weighed 103.5 kgs
massage team at meet was great and therapist told me my right scapula is a mess. i wasn't surprised.
warmups so so
135x7, 225x3, 315x1, shirt on 2 board 405x1, 495x1

opener 523 strong 3W
Ennis opened at 534 and Gunny Green opened at 661. Thought about opening at 534-540 to be in better postion if i missed second but rejected idea because i wasn't there to make an opener.

Ennis stroked 534 but Gunny missed his opener. Ennis hit 545 on his second but i saw he was finished there. i got very psyched knowing i had the winner in my hands with 573. Stroked it solidly but got 3R for touching below the "xiphoid process". it caused a different wth effect on me, as in "Hey, wth is a xiphoid process"? Luckily the judge was a member of mensa and replied,"The xiphoid process, also known as the xiphisternum is a small cartilaginous extension to the lower part of the sternum which is usually ossified in the adult human. By age 15 to 29, the xiphoid usually fuses to the body of the sternum with a fibrous joint. Unlike the synovial articulation of major joints, this is non movable. Much the way the first seven ribs articulate with the sternum, the cartilage in the celiac plexus joins on the xiphoid process, reinforcing it, and indirectly attaches the costal cartilage to the sternum."

"Oh"


So Gunny gets setup much better and hits 661. For aminute it looked good but stayed calm and called for repeat. Ennis missed 551 on thrids, and i was confident i was going to hit this. Tweaked shirt a bit less and touched higher, stroked it but right arm didn't lock out all the way for 2R. Gunny missed 711.

3rd open. 2nd loser. i hate losing. i hate not PRing more. Gunny is a big fan of overload board work in a shirt. saw lots of ugly DL technique.

Will go easy this week but will take a look at meet i was considering 29 March.

i do not like doing bench only at a full power meet.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Mar 09, 2008 9:38 pm

3/9 extra
did baseball skills with my son for 3 hours
tgu 53 L+R
kb arm bar 53 L+R
chinupsx5
pullupsx5
squat 185x20
rev crunchx25
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Tue Mar 11, 2008 9:08 pm

ez week for BP, work week 1 for DL
dl clean grip 225x3, 315x3, dl grip 425x3x2 sets
sumo dl 315x3 clean grip
BP barx25, 95x25, 135x25
KB swing (53x10R+10R, 88x10L+10R)x3
did something this weeknd to my left(good) shoulder. Better after DLs...

FOD:run 5K. yuck.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Mar 14, 2008 7:48 pm

3/14
mobility
clean grip raw dl 225x5, 315x3, 415x1 dl grip 465x3x2 sets, sumo dl clean grip 315x5
BP 135x10, 225x10
squat 225x5, 225x20
chinsx7x3 sets

later
KB swing 88x10R+10Lx5 5:15
rev ab crunchx25
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Mar 16, 2008 9:57 pm

3-16
extra
baseball practice for kids
BP 135x5, 225x3, 275x2, 315x1
arm bars 53L+53Rx2

plan is changing, may do meet 29th and take a few token attempts and may try a shirt experiment.

Meets are different in a shirt.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Mon Mar 17, 2008 11:28 pm

got late start due to son's baseball game, glad i didn't miss it, 2 for 3.

bench press 135x7, 225x5, 315x3, 48 Katana on 2 board 405x3, 495x3, re adjusted shirt 495x3, 1 board 495x3, 3 board 495x5. enough. shoulder is OK but not pushing it.
raw squat 135x5, 225x3, 315x3, 365x3, 315x3
had to run to meet family for dinner
more tommorow
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu Mar 20, 2008 9:16 pm

3-20 not sharp today. too much life demands and body revolt right now.

BP close grip 135x7, 225x5, 275x3, 315x4
4 board close grip 315x5, 365x5, 315x5, 365x5, 315x5, 365x5
deadlift 245x3, 335x3, 425x1 groove way off and low back tight. will pull again sunday, today not worth the injury that was ocming
squat 135x5, 225x5, 315x5, 385x5, 315x5 amazingly more ocmfortable in wrestling shoes. hip felt better afterward.
hammer iso seated row 4platesx10, 6 platesx10, 8x10
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Mar 23, 2008 10:13 pm

3-23
wasn't sure how this was gonna go after thursday and 2 days on road, but a few good meals and some mobility does a body good. \:D/
friend came over and i showed him swings, cleans, and snatches, good enough for warmup
speed bp close and meet grip 135x5x2, 225x3x2, add choked new blues run through 2 88s under bench 225x3x8 sets less than a minute rest between sets
close grip bp w/ bands 225x6x2
raw dl clean grip 225x3, 315x3, dl grip 405x1, 495x3, 455x3 not bad
kb snatch 53x10L+10Rx3 shoulder seems OK to go back to conditioning extra workouts
double KB fs 53sx7, 88sx7
ring rev rowsx8x3 sets
bulgarian squat right legx10, 53x10, 106x10
a few rest days coming up due to schedule :-"

fod: 7 singles in clean and jerk, not bad if you don't have to watch the form or look at the pukie from the day before. Couch is gone, can't those dumbasses figure this out? #-o
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Mar 28, 2008 8:49 pm

3-28

fod: 7 split jerk singles, nice workout but again why after a ballbuster the day before?

we can guess why...HBAlotofDitty

newest edition of how life impacts training...
Just got back from 4 day trip househunting, drove 1300 miles, looked at 14 houses, negotiated 3 deals, got a house, then a walk through on my current house this morning, tons of details on phone, kids issues, and a closing that got moved up. Not to mention spouse stress issues on both sides. Good thing for my garage gym.
Only had 1 hour.
close grip BP 135x7, 225x5, 275x3, 315x3, 4 board close grip 315x5, 365x3... a bit flat!
squat 135x5, 225x5, 315x5, 385x3
clean grip dls 225x3, 315x3x3, 1300 miles takes it's toll.
kb double fs 53sx7, kb seesaw press 53sx7+7
chinsx7x3
blue band pushdown x25,, new bands rock.
Workout bad, picking up check good.
Judging meet tommorow, next week is more normal
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sat Mar 29, 2008 9:54 pm

3/29
judged meet today then came home and did extra workout.
Again have to reshuffle training as meet i want to do slid a week to May 10 and have work and family conflict 9-11, so may be out of luck.
pullupsx7x2 sets
KB double fs 53sx10
GHRx10
KB snatch 53x10L+10Rx7 sets in 12:00. Will try to push up work capacity in 12:00 each workout. Weather changing and other workouts make a my level of effort in this irregular
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Mon Mar 31, 2008 11:21 pm

fod:"Fran"

PL54: "Jamie"
another rushed day
BP 135x7, 225x5, 315x5,
46 katana on
2board 405x3, 495x3, 545x3
52 F6 on 405x5x3 sets
really working on slightly higher touch and groove. May BP May 18 at Miss Open, so skipped some sets.

later
chinsx10
KB row 88x12L+12R
blue band pressdownx25
green band rear delts x25
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Wed Apr 02, 2008 11:39 pm

fod: 5 rounds of 30 glute ham situps and 25 back extensions.

Just dumb, not much else to say.

quickie after flying today and before social event tonight
used RDC squat shoes
squat 135x5x2, 225x3, 315x3, 405x3, 365x3
first discomfort free squats with over 400 in a long time.
garage gym is great to have
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu Apr 03, 2008 10:43 pm

fod"rest day

PL54 "Jamie"

typical second bench day after a heavy shirt day monday, weights feel like double gravity
my garage gym is saving my training i am so busy
squat 135x10
clean grip dl 135x5, 225x5, 315x5
close grip bp 135x7, 225x5, 315x3
3 board meet grip 365x3x5 sets
easy does it today.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Apr 04, 2008 11:35 pm

fod" "Gwen"

PL54 "Jamie"
mobility(i do this almost every workout i just forget to write it down.)
deadlift 225x5, 315x3, 415x1, 515x3, 465x3
bulgarian squat right leg 100x10, 150x10, 190x10 (using tow dumbells)
one arm db bench(Ethan Reeve presses!)50x10+10, 75x10+10, 100x10+10
have to slide kb snatches to tommorow morning because i went to son's game. Beautiful sacrifice bunt and 2 rbi single,2 stolen bases. Perfect practice makes perfect!
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Apr 06, 2008 12:49 am

extra 4/5
GHRx10, +12x10
kb snatch 53x3L+3R, 88x3L+3Rx2
kb snatch 53x10L+10Rx8sets 12:10
tough
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Wed Apr 09, 2008 12:00 am

4/7
BP 135x7, 225x5, 315x5
new 46 F6 on
2 board 405x5, 515x3, 515x4
52 F6 on full rom 425x5x2 sets
chinsx10x2 sets
later green band pushdownx50
green band rear deltsx25


4/8
was going to do a quick snatch workout but gut my grass for two hours and remembered it was back off week for lower body so i backed off my plan.

buddy lee grass cutting cert coming soon.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu Apr 10, 2008 11:32 pm

4/10 PL54 "Jamie"
feeling two weeks in a row in the shirt on mondays...
close grip bp 135x7, 225x5, 275x3, 315x3
3 board close grip 315x5x5 shoulders and wrists mumbling so went easy
KB snatch (53x10+10,88x5+5)x3 12:04
first warm humid, day in Bayou country. yuck. :-({|=
sled drag 88lbx100yardsx4 trips
KB row 88x20L+20R

fod: 7 singles in DL. Props. Yet no 700DLs to be found. Or 600, onesy twosy 500. BZ.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Mon Apr 14, 2008 9:39 pm

4/14 feeling 3 weeks in a row in shirt and throwing BP to my son today before i benched.
BP 135x7, 225x5, 315x5 not crisp
new 46 F6 (second use)
2 board 425x3, 515x3, 535x3 better each set
4 board 535x5
52 F6 full rom 425x5
outa there

fod: 7 singles in hang power clean. At least i agree on the 7.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Wed Apr 16, 2008 12:28 am

fod: rest day. Yep, my warmup is their workout.

PL54:great to have home gym. went from work to son's game then home
squat 135x5, 225x3, 315x3, 365x3
clean grip dl 225x3, 315x3x3
interuption for family business!
KB snatch 53x10+10x8 sets 11:55
bulgarian squat right leg bodyweightx8, 106x8, 176x8
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by Sofa King » Wed Apr 16, 2008 3:49 am

powerlifter54 wrote:4/7
BP 135x7, 225x5, 315x5
new 46 F6 on
2 board 405x5, 515x3, 515x4
52 F6 on full rom 425x5x2 sets
chinsx10x2 sets
later green band pushdownx50
green band rear deltsx25


4/8
was going to do a quick snatch workout but gut my grass for two hours and remembered it was back off week for lower body so i backed off my plan.

buddy lee grass cutting cert coming soon.
Sorry I'm late to post this, but I do enjoy this log and wanted to add somethin.
T-Bag proposed the following fod:
"Lawnie"
Mow the lawn then do a bunch of chorus line kicks.
Congrats! You're all winners!
Your Buddy Lee angle is unique though.
Push on. :rock:
WGM wrote:Fall off a chinup bar, drop a barbell on your head, or piss yourself at the bottom of a squat and the Internet will never forget you.

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Wed Apr 16, 2008 5:54 pm

Banned wrote:
powerlifter54 wrote:4/7
BP 135x7, 225x5, 315x5
new 46 F6 on
2 board 405x5, 515x3, 515x4
52 F6 on full rom 425x5x2 sets
chinsx10x2 sets
later green band pushdownx50
green band rear deltsx25


4/8
was going to do a quick snatch workout but gut my grass for two hours and remembered it was back off week for lower body so i backed off my plan.

buddy lee grass cutting cert coming soon.
Sorry I'm late to post this, but I do enjoy this log and wanted to add somethin.
T-Bag proposed the following fod:
"Lawnie"
Mow the lawn then do a bunch of chorus line kicks.
Congrats! You're all winners!
Your Buddy Lee angle is unique though.
Push on. :rock:
Thanks. Cutting grass in South La is only exceeded by moving wheelbarrels of river sand in flat out hard ass outside work in summer. @fit's workout is my side yard. Those pencilneck x-game wannabees would fall out faster than a Democrat at Paris Island.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Apr 18, 2008 11:04 pm

Apr 18, 2008
drove home 3 hours this am after a night of socializing
deadlift clean grip 225x3, 335x3, dl grip 425x3x2, sumo 335x3 these all were heavy, wonder why?
went home and weeded and cut grass for 2 hours
KB snatch 88x1234554321 alternating sides 10:30. brutal



Apr 17, 2008 on road in Pensacola, Fla
BP 135x7x2, 225x3x2, choked together green abdns run under bench 225x3x8 sets 2 grips
close grip 255x3, 275x3 had help on third which i didn't need form random spotter. 225x7
wide pulldown to sternum 165/180/195x10
situpsx50 PRT coming up...
rev crunchx25
blue band pushdown
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Apr 20, 2008 5:57 pm

4/20
moved up workout to sunday due to travel tommorow
warmup kb clean and press and snatch 53x1+1+1, 88x1+1+1 left and right
squat 145x5, 255x3, 345x1, 395x3, 345x3 wow this felt great for the first time in a while
GHRx10, +12x10
bodyweight pistol right sidex10
rear delt complex x 3sets
green band pull apartx25
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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