At Pueblo Athletic Club, Pueblo, CO
warm-up
dumbell rotators
tricep pushdown - 2x25
face pulls - 2x15
CG Floor Press - hung 5 sets of the 5/8 chains on the sleeve of the bar - bar x10, add chains x5, 95x3, 135x3, 185x3, 225x3, 275x3, 315x2, 325x1, 335x1 Not sure how much chain weight this was put I am positive this was a PR. Very pleased.
Pin Press - 405x5, 455x3, 495x2 PR at this height
Chest Supported Row - 4x6-10
Tricep Pushdown - 2x20
Rear Delt Machine - 3x10
At Pueblo Athletic Club, Pueblo, CO
warm-up
bike 10 minutes
hip mobility
stretching
GM's - bar x5, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, add belt 455x3, 500x3 tied PR but this time it was really easy
Zercher Box Squat (close stance, start from pins) - 225x5, 315x5, 385x1 PR, 315x5
Passed out after I set the 385 down. Thought I was dying when my face and lips went numb.
GHR - 4x8 w/15 lb medicine ball
Various pull down abs/obliques - 5 sets
Very depressed today. I miss my Mom. Must eat more. I'm down to 233.
At Pueblo Athletic Club, Pueblo, CO
warm-up
Elliptical Rider - 10 minutes
Dumbell Rotators
Face Pulls - 2x20
Tricep Pushdown - 2x20
DE BP w/100 lbs chain - 175x3x8
MM 3 Board Press - 225x1 + chains, 315x3 + chains, 345x3 + chains, drop chains 365x5 PR
Decided today I'm gonig to bench 600. Funny how liberating and empowering reaching a milestone can be.
Grappler T Bar - 3 wheels x5, 4 wheels x5, 5 wheels x5x2, 3 wheels x12
Reverse Grip Tricep Pushdown - 3x20
Cross Body Rear Delt on Incline - 3x8
Hanging Leg Raise - 3x12
At Hill's Back and Neck Care Center - Pueblo, CO (This is where it all started folks)
Dr. Hill gave me a big fat supportive hug for my Mom. Real men aren't afraid to love and show emotion.
warm up
Sled - 45x4, 70x4
Hip Mobility
Streching
DE Box SQ RAW low box - 315x2x2, 365x2x2, 405x2x3, 455x1x2
Lifting with no gear sucks. After seeing how tough Monte is squatting and feedback from Donny Thompson and Co., I'm going to be doing more RAW straight weight cycles in my DE SQ work.
Superset
Arch Back GM's wide - 225x10, 315x10, 365x10
Pulldown behind head - 3x15
Superset
Reverse Hyper - 3x15
Ab Wheel - 2x35
I had a really bad feeling today. About 5:40 I called Phil and told him I would not be working out today and to open the gym for me. I finished my work commitments and went home late. I called Phil later to spot me on Thursday. About 9:25 my Dad called and told me my mother was dying. I guess I can allow myself to miss this workout. First one in 5 years.
My Mom is a powerful, loving, free leader. She did a whole lot for people during her life and will never be forgotten. BAG is what it is because of my Mother's love and belief in her son.
warm up
GHR - 1x8
GHR Situps - 2x15
45 Hyper - 1x10
Hip Mobility
Stretching
Conv DL w/120lbs chains - 135x5, 225x5, 315x5, 405x1, 455x5
(This ruled. Thanks to PES for the info.)
DB Lunges - 55x3x10
Rev Hyper - 3x10
Leg Raises - 3x12
warm up
mini band rotator
Face Pulls w/purple band - 3x20
Blast Strap Pushups - 3x15
DE BP El Gordo +80lbs of chain - 80x8x3
JM Press Football Bar - 3x10 (Don't ever do these. It jacked up my elbows.)
Grappler Row - 90x10, 135x10, 180x8, 225x8
Standing DB Shoulder Press - 60x20
DB Clean Press - 35x12
Hammer Curls - 45x2x8
warm up
Sled - 70x2, 45x4
GHR Situps - 2x15
45 Hyper - 2x8
hip mobility
stretching
DE Box SQ RAW- 315x8x2 (Notice I remember it's RAW, not raw as dictated by the haters.)
Dead Conv
315x1 off 1 block
405x1 off 1 block
405x1 off 2 block
405x1 off 3 block
405x1 off 4 block
GHR - 3x12
DB Side bends - 3x12
The meet took a lot out of me. Finally starting to feel normal.
warm up - sled dragging 70x4, 45x2
BP (close grip)- bar x5, 95x5, 135x3, 185x3, 225x3
3 Board Press (close grip)- 275x5, 315x5, 365x3
Lat Pulls - 3x12
Mini Band Rotator - 4x12
45 Hyper w/4" cambered bar - bar x5, 95x5, 115x5, 135x5, 185x3
GHR - 3x10-12 + light band
Reverse Hyper - 2x12
Leg Raises on bench - 3x12
Smack Talk - 2 hrs.
At 24 HR, Frisco, TX
warm up
Elliptical Rider - 12 min
Pulldown Abs - 2x20
Speed Floor Press - 225x2x8
Floor Press - 275x8x2
Rolling DB Ext - 35x8x7 on 15 sec rest
Hammer Strenph Upper Back/Lat - 5x6-12
Rear Delt on Pec Deck - 3x12
At Hill's Back and Neck Care Center Pueblo, CO
warm up - sled dragging 70x8
Face Pulls - 2x20
hip mobility
light stretching
DE Box Squat - 315x2x8
Speed Dead Conv - 315x3, 365x3
Reverse Hyper - 3x12
Hyper Ext. Situps - 3x15
One Arm Deadlift - 135x3x3
At Pueblo Athletic Club, Pueblo, CO
warm up - treadmill - 10 minutes
Face Pulls - 2x15
Fat Bar CGBP - barx8, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3
Superset
Fat Bar Extensions to Chin - 135x10x3
Chest Supported Row - 3x10
Superset
CG High Pulley Row - 2x10
Rear Delt on Pec Dec - 2x15
“Being in the moment.” Some of you all may recognize this way of being. It’s the best way to describe my APF Seniors experience. Phil and I talked and decided to have a good time from the get go instead of dreading the squat like we usually do. My day started about 4:00 a.m. when I woke up, dreading getting out of bed because I knew what lay ahead. I started talking myself into a robot mode where I wouldn’t have to think and could be numb to the whole thing. Something made me stop and say, “What the hell are you doing?” I decided right then and there that I was going to experience a full day of life and whatever came my way. I chose to be free.
Squat - 710, 744 PR, 771 PR
The opener was the easiest and fastest I’ve ever done in a meet and sign of things to come. 744 was a 4 lb PR and even though I babied it going down, it came up without any problem. 771 Pat gave me some good feedback about messing around on the 2nd and Gary told me to trust depth and just do it. When I came up into the “thumb of God” as Russ so eloquently named it, I was already past the sticking point and knew I had it. I could see the blur of the head judge pumping thumbs up to keep going and was smiling all the way to lockout. Wendler said my form was right on. I told him they all felt 4” high and he said when it feels that way, it means you’re squatting efficiently.
Bench – 507, 518x, 518 PR
Opener was easy with a little balance problem I felt near lockout. When I pushed on the 2nd off the chest, it felt like I wasn’t wearing a shirt. Could not lockout. Jaime helped me shift mentally here to do what I needed. I had my shirt adjusted like I know how. Put up a smooth, easy PR. Dave Tate told me it looked much better than videos of my other meet benches and the only thing I need to change is to flare a hint earlier.
Dead – 611x, 611, 644x
Before I pulled, Dave says, “You’ve waited a long time for this…DON’T FUCK IT UP!!!” Moved my opener from 606 to 611 for 1900 even. I was dropping the opener and let it rest on my legs so it wouldn’t fall. When I did this I slouched. Did my best acting job and was turned down by the Academy. Had to wrap my wrists to get a better grip for my opening weight? Flexed everything so hard on the retake that my quads are sore today. When I put it down and saw the whites, I said, “Finally Fucking A!” Marris (sp?) almost DQ’d me. 644 – Weight was light as a feather but the bar was sliding out of my right hand near lockout so I put it down.
ELITE TOT - 1901
6 years and roughly 1150 workouts later, I made it. Was it everything I hoped it would be? YES! IT WAS BETTER!
Found out later somebody sabotaged the bar on the dead. Based on the way the 644 felt, I’m sure I could have pulled 300K.
Thank you Jamey Mauldin for being my main corner guy at a POWERLIFTING meet. I wanted a source of positive energy and you sure came thru for me. Gary and Pat, you guys were awesome and made it easy all day. Thanks for being there.
Phil and Ray, you guys are bad mofos and I wanted to be a bad mofo too. You dudes obviously sped the process by coming to BA. Thanks for all your hard work and dedication. I never have to question your commitment.
Kevin and Mike, original posse members, I know you guys were behind me and have been there since day 1.
I want to extend a special thanks to my wife, Cheri Lynn. You brought me back from the dead by infusing my life with your spirit. You were the one person who made me believe I was good enough and deserved it. We’ve shifted our entire lives around this sport for this moment. For all your sacrifices and hard work towards my goal, THANK YOU!!!
