PL54 TWO vs WOD

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Apr 25, 2008 11:43 pm

Apr 25, 2008
bench 135x7, 225x5, 315x2
we will see how it goes tommorow with Jesse and the Northshore krewe


Apr 24, at NAS North Island Cali main gym
Bench with fat bar 135x7, 225x3, 315x1
raw deadlift 245x3, 335x3, 425x1, 475x3, 425x3x2
squat 135x7x2, 225x7
DLs very off today, i think from crazy soreness in hams from heavy singles in snatch tuesday
travel home tommorow


Apr 22, 2008 At Revolution in LaJolla
JS band warmup
KB clean+press+snatch left and right (53x1+1+1, 88x1+1+1)x2-3 times as a ramp up
KB clean and press 106x1+1 left and right presses very heavy today from 3 hard weeks of benching
KB snatch 106x1x10 mainly with right hand, left shoulder hurting
KB snatch 53x10+10X7 11:30
GASSED
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun Apr 27, 2008 8:52 pm

4/26
stretch
BP 135x5, 225x3, 315x3

had to pass on JK workout yesterday, family issues came up. Will shirt up tommorow and see if i can go on the 10th to the pro bench meet. Rigth shoulder and arm a bit of a tendonitis nightmare.
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Tue Apr 29, 2008 1:24 am

4/28
squat 135x5, 245x3, 335x3, 425x3, 385x3 not bad, 100lbs to go to get back to full speed before end of summer
bench press 135x5, 225x5, 315x5
add 46 F6
2 board 405x3, 495x3, 525x3
52 F6 on
435x5 PR
raw 4 board 315x5, 405x5
recovering but still feeling 3 week sin shirt. maybe will hit peak just right, maybe off for May 10. Plan is to go to right to 600 on second attempt.
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Tue Apr 29, 2008 8:32 pm

4/29
at USMC gym in Nola
clean grip fat bar small plate DL 135x5, 225x3, 315x3x3
usmc chinsx5,5,7
bike 12 mins HR 158, 150 cals
db tricep ext 30/40/50/60x10

KB 12 mins snatches paid off in prepping for PRT bike
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu May 01, 2008 7:13 pm

5/1
don't know if i strained a tricep or just tendonitis in my right elbow but seems to be holding together and improving quickly over last week. May be those Kb snatches with the 106 in SD last week not such a good idea.

Close grip BP with fat bar 135x7, 225x5, 275x3, 325x3 4 board close grip 325x5, 375x5 400x3, 325x8
hammer iso row plates 4,6,8, 10 x7 reps each set
db ext 50sx10, 60sx10, 70sx10

dls tommorow but found out i have to work late 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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri May 02, 2008 10:09 pm

5/2
mobility
raw dl
clean grip 245x3, 335x3
dl grip 435x1, 525x3, 475x3 next cycle will push through PR of 535. Time for the pink 2.5s!
bike 12 mins

later
blue band pushdownx35
green band rear deltsx35
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun May 04, 2008 7:00 pm

extra 5/4
PL54:
this week is a lower body back off week and a BP meet week
sled drags w/88lbs 5 tripsx100 yards forward straps over shoulders
i trip backward strap behind waist.
arm bars with 53lb KB L+R

fod:
50 burpees
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Mon May 05, 2008 9:12 pm

5/5 speed BP
BP alternating close and meet grips 155x5x2, 245x3x4, 295x3x4
BP Meet saturday
Opener 530, second 600, third tbd.
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri May 09, 2008 9:33 pm

5/7 112 mins on bike, 50 situps, KB arm bars getting ready for PRT
5/8 BP 135x5, 225x3
5/9 BP 135x5, 225x3, 315x1

tommorow should be interesting.
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Sat May 10, 2008 11:22 pm

5/10 Meet report Biggest Bench on River, New Roads, La
weighted in at 233 after eating a LOT this week
opener in 46 F6 530 smoked 3W
2nd in 46 Katana 600 lost out of groove at bottom and dumped low.3R
3rd 600 adjusted shirt, good touch, then blasted it up but could not quite lockout all the way.
Won Master 242 and was third in masters best lifter so got $100.
585, 590, or maybe even 595 would have gone for PRs but i just don't care about those numbers. It cost me some money to not try those numbers but i was there for 600 and nothing else. i am very close, more lockout and tricpe work.

Was very worried about shoulder and tricep all week as they ached bigtime. No injuries so this will be an easy week and a week for semi annual PRT for Navy so back to work soon.

Great lifting from folks from all feds and in every flavor of Bench Shirt. Byron Nichols hit [email protected] in a single ply, Jesse Kellum hit [email protected] in a double denim, and Tiny Meeker made 905 and blew a shirt on 965 in a double poly. Lots more good lifting too.

A Good time.
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun May 11, 2008 9:32 pm

5/11 extra
cut grass 2 hours
pullupsx5,6,7
KB snatch 53x10+10x4 sets
"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

User avatar
jakeischillin
Top
Posts: 1123
Joined: Wed Apr 05, 2006 4:50 am

Re: PL54 TWO vs WOD

Post by jakeischillin » Sun May 11, 2008 10:47 pm

Congrats on taking the 242s! I'll be watching your log intently as you approach 600. Keep up the good work.

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu May 15, 2008 1:06 am

5/11
cut grass 2 hours
pullups 5,6,7
KB snatch 53x10+10x4

5/14
PL54:"Jaime"
squat 135x7, 245x5, 335x3, 385x3
pullupsx8

@fit:"Cindy"
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri May 16, 2008 8:21 pm

5/16
raw dl 245x5, 315x3, 405x3, 455x3x2 sets

later extra
pullupsx8
KB snatch 53x5+5, 88x5+5x3 sets
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Sun May 18, 2008 7:51 pm

5/18
squat 135x7, 245x5, 335x3, 425x3, 385x3
kb front jump squat 53sx7, 88sx7
right leg box squatx8
GHRx10, GHR+12x10

not sure this low volume will work when i get back to previous PR range but working nicely for now.

Still need to work single leg stuff for right leg after DLs.

later
forgot i had some minor derm surgery tommorow so BPing had to move up too. Garage gym is awesome to have!!

BP 135x7, 225x5, 315x4, 275x5, 315x5
3 board close grip 315x5x3 sets
KB clean and press 88x7L+7R
nice and easy to start back again.
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri May 23, 2008 8:41 pm

wasn't sure how this would go after driving all day wednesday and some derm surgery on my sternum area monday, but needed to get this in to stay on track for PR next week.
wide stance squat 135x7, 225x5, 315x3
raw dl 225x3, 315x3, 405x1, 505x5, 455x3
hammer iso BP 225x5, 315x5x5
hammer iso pulldown 135x7, 225x7, 315x7
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Mon May 26, 2008 3:41 pm

5/26
raw squat 135x7, 225x5, 315x3, 405x3, 455x3
speed bp 135x5, 225x5x5 3 grips
hammer iso bp 135x7, 225x7, 315x7, 275x7
speed dl 245x3, 325x3x2
pulls to face 4 sets of 12 with stack
easy on bench until stitches are out.
"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

User avatar
Dazed
Top
Posts: 1771
Joined: Tue Jan 04, 2005 12:45 am

Re: PL54 TWO vs WOD

Post by Dazed » Thu May 29, 2008 1:09 pm

Hope your sternum's healed up Jack.

Check your PM when you have a moment.

Thanks!
I don't think you realize the depths of Jezzy's sexual greed~ EZ
Big, strong men (preferably in kilts) are my lesbian kryptonite~Jez
the right kind of male can make Jezzy's reproductive instinct overcome her preference for black vagina~Gary

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Sat May 31, 2008 7:29 pm

5-31
i will call this workout "Greg" because and old gymnastics injury kept me from finishing
wide squat in wrestling shoes 155x7, 245x5, 335x3
dl clean grip 245x3, 335x3 dl grip 425x1x3 sets low back tight as a drum so stopped there.
speed bp w/ 50lbs of chains, wide and close grip 135x5x2, 225x3x4 sets,225x5 cg, 225x8 wide grip

back, body and mind need a break. Moving is playing havoc with everything.
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Wed Jun 04, 2008 12:07 pm

6/4
back off week workout
all i will do this week and moving to boot
warmup KB goblet squat 53x8, KB MP 53x8R+8L
KB MP 88x22R, 88x22L no PR today
KB FS double 88sx12PR
KB renegade row 88x12+12
reverse crunchx25
KB swing 88x12R+12L
farmers walk 88s around yard
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Mon Jun 09, 2008 4:39 pm

<<<<q at Blue Devil Iron Works, GCS Florida, my brothers Team Weight Room. :supz:
Alone in gym for most part so was cautious, and normal week after backoff week loose groove.
Brutal week last week moving out of house T-F. Drove to Florida saturday. Back Feeling it!
sq 135x7, 225x5, 315x3, 405x2, 455x1
BP 135x7, 225x5, 275x3x2, 315x3
fat bar speed dl 225x5, 315x3, 405x1x2, 455x1, 405x1, 505x1
2 board close grip 275x6, 315x3
bulgarian squat right leg bodyweightx8, 70x8, 130x8
Two days of driving next couple days.
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Sat Jun 14, 2008 8:55 pm

6/14
a rough week of poor sleep, stress, and some extended driving. today was not great so adapted. These three thing smess up my workouts more than lack of food
bench 135x7, 225x5, 315x3, 275x3, 315x4, 275x3, 315x5
4 board close grip 315x3,5 365x3x2, 315x8 stronger as i went in bench
speed dl 225x3, 315x3, 405x1x5

6/16 kb MP 53x8+8x4
KB snatchx10+10, 20+20x3, 10+10
Last edited by powerlifter54 on Sat Jun 21, 2008 6:49 pm, edited 1 time in total.
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Sat Jun 21, 2008 6:47 pm

Jun 21, 2008
base meet in Nola. Last time i will lift with these folks on base. Had fun and took token lifts and made it a workout.

sq
405/455/495 no/no/no style strong
bp in loose shirt
405/435/455 nice and fast
dl raw
455/505/545 fast. back tightened on 505 so threw on loose belt and 545 nice and fast.

My longtime friend/neighbor/training partner continues to PR every year after his bone marrow transplant, hitting a 540 DL at 54 y/o and 200lbs.


Jun 20, 2008
bp 135x7, 225x3, 315x1
squat 135x5, 225x3, 315x2, 405x1
kb arm bar 53L+53R


Jun 19, 2008 squat 135x7, 225x5, 315x3
BP 135x7, 225x3
db arm bar 35 L+R
"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

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu Jun 26, 2008 1:53 am

6/25

Quick one early to get to work then to new house closing.

mobility
7x7 lower body 95 lbs
GHRx12
bench press 135x10, 225x24, close gripx 15
KB arm bar 53 L+R

need to get moved in and then back to hard training. i am dragging in the gym.

Firts things first and new house gets set up before training ramps up.
"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

User avatar
nafod
Lifetime IGer
Posts: 11484
Joined: Sat Apr 22, 2006 5:01 pm
Location: Looking in your window

Re: PL54 TWO vs WOD

Post by nafod » Thu Jun 26, 2008 11:05 am

powerlifter54 wrote:My longtime friend/neighbor/training partner continues to PR every year after his bone marrow transplant, hitting a 540 DL at 54 y/o and 200lbs.
Wow, nice recovery from tough procedure.
Don’t believe everything you think.

Post Reply