Which way to the beach?

[GTLifter]

02/11/08

BB back squat
barxbnch
135x8
225x8
275x8
315x5
365x5
405x5
455x3

I'm still sick and it shows, so I called it there. Getting the flu sucks, stupid dirty roommates bringing that crap into the house....

[GTLifter]

still sick but definitely starting to feel better...

02/12/08

push press
barxbunch
95x8
125x8
155x5
185x5
215x5...left some in the tank...

DB shoulder press
70'sx12
70'sx12
70'sx12

hammer strength 1-arm row
3platesx8
3+quarterx8
4platesx8
4+quarterx5
5platesx5
5platesx5
5platesx5

seated close grip row
5x12

sides raises
3x12
SS w/
hammer curls
3x12

[Ulter]

Hope you feel better soon Bro. I wish I could lift like that sick, or otherwise.

[IliekFude]

pound those fluids n flush that filthy shit outta yr system.
keep yr head up mang.

[GTLifter]

Hope you feel better soon Bro. I wish I could lift like that sick, or otherwise.

:rofl: thanks!



pound those fluids n flush that filthy shit outta yr system.
keep yr head up mang.

thanks man....I flushed out but still managed to hit PR's while sick...lolz...


2/14/08

close stance GM's
barxbunch
135x8
185x5
225x5
275x5
315x5
365x5
415x5...beltless PR...

rev band pulls
315x3
455x3
585x3
655x3
725x1..PR...tried a double but couldn't lock it out...


02/15/08

incline BB bench..POR...
barxbunch
95x8
125x8
165x8
195x5
225x3
255x1
285x1
305x1...PR...
285x1
285x1

3brd...close grip...
225x6
275x6
315x6
315x6
315x6

DB exts
5x15
ss w/
rear delts
5x15


pw nutrition
pizza and beer provided by gym owner...lol...


02/17/08

BB back squat to parrallel...belt/wraps...
496x1
551x1...technically a PR...prev belt wraps squat was 545x3...
606x1...PR...

raw a2g
275x10
319x10
363x10

leg exts
3x15

leg curls
4x15

calves
3x20


02/19/08

DB shoulder press
20x20
20x20
40x20
60x15
75x8
75x8
75x8
75x10

Hammer strength shoulder press
"135"x15
"135"x15
"135"x15
"135"x15

HS row
"315"x5
405x5
455x5
495x5
495x5
495x5

seated close grip row
5x12

machine flys
3x15

pushdowns
5x15
SS w/
cable curls
5x15

[IliekFude]

pw nutrition
pizza and beer provided by gym owner...lol...
thats my PRE workout nutrition!
nice pr's homeslice.

[mike]

herro!

[GTLifter]

thats my PRE workout nutrition!
nice pr's homeslice.

you crazy dawg




herro!

ko nichi wa bitches

[GTLifter]

BB bench, POR and feet up on chair
barxbunch
95x8
138x8
170x5
205x3
235x1
265x1
295x1
325x1....10lb PR...
305x1
305x1
335x1...was feeling strong and decided to go for another PR...lol...

close grip bench, feet up
225x8
225x8
245x8
255x7

pushdowns
5x15
ss w/
facepulls
5x15

pullups
3x12

[Nick]

Congrats on the PR bench fest bro. Glad to see you are on fire.

[GTLifter]

thanks Kab




02/24/08

Hatfield squats...we lowered the handles on the rack today and it made them a lot harder
barxbunch
135x8...bar counted as 45...
225x5
315x5
405x3
495x3
585x3
675x3
765x3...wrapped my knees...
815x3...PR...last rep was ugly as hell but I ground it out...

raw squats...a2g...borrowed a pair of oly shoes for these...
275x8
319x8
363x8
407x8..went back to the chucks...

leg exts
3x15

leg curls
3x15

calves
3x20

[GTLifter]

02/26/08

seated BB shoulder press
barxbunch
95x8
135x5
155x5
185x5
195x5...making progress but still week...

DB shoulder press
70x10
75x10
75x10
75x10
80x10

BOR
155x8
185x8
225x5
245x5
265x5
265x5

chuck v lats
5x15

pushdowns
4x12
SS w/
cable curls
4x12

[GTLifter]

02/28/08

close stance GMs
barx15
135x8
225x5
275x5
315x5
315x5
315x5

sumo deadlift...modified my stance a bit...
315x3
405x3
495x3
585x3...30lb PR and real light...I finished the set and was confused, way easy...
635x2...lockout was sloppy due to hands getting caught on shorts and starting to open up...

one arm machine rows...the DB rows aggravated my lower back...
3 plates x15
3+25 x15
3+25 x15

horizontal shrugs
4x20



My lower back still bothers me if I twist or arch but I can squat and pull without pain so I should still be able to put up a decent total at the meet.

It's amazing how much your foot position makes a difference when pulling sumo.

[Beverly McD.]

Nice pulls! Congratulations on the PR. How did you modify your stance?

You might try rolling your shorts up on your pull, to keep from forcing your grip open. We have a several guys with the same issue. Very frustrating!

[Nick]

Nasty lifting bro... u've built yourself up one strong back.

[Iron Island]

Maybe I should get my tonsils removed so I hit huge PR's!!!

Great job!

[Sarge]

Awesome work and Congrats on the PR!

I'll be reading along.

[GTLifter]

Thanks everyone!



Nice pulls! Congratulations on the PR. How did you modify your stance?

You might try rolling your shorts up on your pull, to keep from forcing your grip open. We have a several guys with the same issue. Very frustrating!


I set me feet wider and turned them out more. I also think all the raw squatting I have been doing has made everything stronger which helps.

I'll probably give that a shot next time, thanks.








02/29/08

floor press
barxbunch
95x8
135x8
175x5
205x5
235x3
265x1
295x1
325x1...10lb PR...been awhile since I've done these...
345x1
355x1
365x1
365x1

incline press
5x12

pushdowns
5x15
SSw/
facepulls
5x15

lat pulldowns
4x12

[GTLifter]

03/02/08

felt like ass today...everything hurt...

free squats
worked up to (in belt/wraps)
584x1...knees were really bothering me so I called it there...

box squats 1-2" below real parallel so 8-10" below normal depth..
315x5
365x5
405x5
445x5
465x3

leg curls
3x15

dumbbell abs
3x5

[GTLifter]

03/04/08

seated military press
barxbunch
85x8
105x8
135x5
155x5
180x5
205x5...PR...

seated DB press
80'sx10
80'sx10
80'sx10
80'sx10

bent over rows
135x8
185x8
225x5
245x5
265x5

chuck V lats
5x15...don't remember the weights on the stack...

BB shrugs
315x15
365x15
405x15

pushdowns
4x12
ss w/
cable curls
4x12

pec flys
3x15

[GTLifter]

03/06/08

conv deads
315x1
315x1
315x1
405x1
495x1
585x1
675x1...3lb PR...lulz...
705x0...got it about 2-3" off the floor...675 took more out of me then I though...

touch & go
505x11...almost passed out after this...tunnel vision like woah
505x7

single arm hammer strength rows
3platesx20
3+25x15
3+25x15
3+25x15

horizontal shrugs
2platesx20
2+25x20
2+25x20
2+25x20


So I pulled raw tonight and it went well considering when I pulled 672 back in September it was using an okie DL bar, slippers and a squat suit I was happy. Although, based on how 585 felt I think my raw sumo is stronger then a raw conventional. This Sunday I'm going to squat heavy and next week I won't pull heavy during the week like I usually do then pull heavy sumo on Sunday to see where that is on an okie dl bar.

[Iron Island]

That 700 isn't to far off. Like you, I also get alot out of the deadlift bar but my gym does not have one. Great job!

[GTLifter]

That's the one thing I like about pulling at the school gym and not NGBB. It's so beneficial to train on a shitty bar with hexagonal plates, when a meet rolls around it's almost like the bar jumps off the floor.

I will pull 700 in April.

[gorillaboy55]

just curious do you time your attempts so you find your optimal rest period? ive read where some lifters do that. but then again it doesnt matter realy because a flite could take forever.

[GTLifter]

I just go by feel honestly. If my head is still spinning and I can't breath I wait another minute or two.

Most of the meets I've lifted in have 8+ people in a flight so you get about 10min (sometimes more) of rest between each attempt.

[gorillaboy55]

i lifted in the southern states one year and the squat started at 9am and the pulls didnt start until 10 pm

[GTLifter]

That sounds like the GA State meet two years ago. I was there past midnight helping Jon clean up. Misery.

[GTLifter]

02/07/08

BB bench...POR and feet on chair...
barxbunch
95x8
135x8
175x5
205x5
235x3
265x1
295x1
315x1
345x1...10lb PR...
355x1...PR...total grinder...
335x1
335x1

BB bench...MOR and feet up BB style...
225x5
245x5
265x5
275x5

pushdowns SS W/ facepulls
5x15

wide grip lat pulldowns
4x12

[GTLifter]

03/09/08

parallel box squat with choked blue bands...RRRAAAWWWW....never done these so all were PR's..
275x3
319x3
363x3
407x3
451x2...that was heavy...

free squat...wraps...
407x3
474x3
540x3
573x2...PR...

front squats
135x8
185x8
225x8
225x8
225x8

calf stuff and abs

[C. Smith]

03/09/08


front squats
135x8
185x8
225x8
225x8
225x8



That's some hi-rep fronts...

Training looking g00t.

[GTLifter]

I'm a fan of high rep front squats, puts mass on the quads and forces me to stay upright which is a constant problem I have when back squatting.

225 isn't normally that heavy for me but I was toast after the band/box squats and free squats.

Thanks.

[GTLifter]

03/11/08

standing OHP...no leg drive...
barxbunch
barxbunch
95x8
115x8
135x8
155x5
175x5
185x5...PR iirc...
195x5...that was heavy...

seated DB shoulder press
70x12
70x12
70x12
70x12
70x12


BOR
135x8
185x8
205x5
225x5
225x5
225x5
245x5

chuck v lats
5x15

DB shrugs
4x15

overhead exts
3x20

hammer curls
3x20

[Nick]

Congrats on some great overhead PR's. Keep it up bro.

[GTLifter]

thanks

[GTLifter]

03/13/08

close stance GM's...RRRAAAWWW....
barx12ish
barx12ish
95x12
95x12
135x8
135x8
185x8
225x5
275x5
315x5
365x5
405x5

sumo speed pulls
315x1
315x1
315x1
315x1
365x1
365x1
365x1

Speed was there but I've pulled heavy for the last couple of weeks and my body is getting beat up. Next squat and DL workout I'm going to take it easy.

DB rows
110x15
120x15
120x15

scap retracts
3x20

[GFH]

some great work lately, Drew. You are gonna smash that 700 soon.

[GTLifter]

thanks broski

[GTLifter]

03/14/08

deloading this week

BB bench...ROR grip...
worked up to
319x1
341x1 (I think this was the weight, Kilo plates are confusing)
363x1...PR...
374x0...got it off my chest but couldn't lock it out...

done.

The two Forza benches were in B-Ham for the meet so we had to use a real shitty bench and it's amazing how much of a difference good equipment makes.

[kara]

[QUOTE=GTLifter;28115]
363x1...PR...
QUOTE]

drew!!!!!!!!!!!!!!! you're out of control! sick :pr2: on a crap bench!

[GTLifter]

thanks.

03/21/08

the time off was needed....

BB bench...POR...feet on 100lb plates...
barxbunch
100x12
140x12
170x8
200x8
230x5
260x5
290x3
320x3
350x1...tried using some leg drive and feet were sliding all over the place...
320x3
320x3
320x3
320x3

3brd...close grip...
320x5
340x5...barely got the last 2 reps...
330x5

pushdowns ss w/ face pulls
5x15

lat pulldowns
4x12

DB curls
3x15


Putting my feet up on the thick plates eliminated the back pain I was having but made it impossible to get any leg drive. I'm going to build some small boxes with grip tape on both sides. The 350 was easy but it felt like I was about to slip and drop it on my face.

[GTLifter]

03/23/08

back squat
barxbunch
135x8
225x8
315x5...add belt/knee sleeves
365x3
405x3
455x3
495x3
545x2...PR...it's amazing how much more I can get out of a pair of wraps....

high bar a2g squats
315x10
315x10
315x10
315x10

sldl
225x8
315x8
315x8
315x8

calves
3x20

abs
3x5

I had to work this morning so I squatted at school. It seems a bit harder to push yourself when you have one person (who weighs ~180) spotting you as opposed to 3 big dudes spotting you.

[GTLifter]

03/25/08

OHP
barx15
95x8
115x8
135x8
155x5
175x5
195x5
215x3...PR...

DB press
70x12
70x12
70x12
70x12
70x12

close grip tbar rows
3platesx5
4plx5
5plx5
5pl+25x5
6plx5
6pl+25x5

chuck v lats
5x12-15

DB shrugs
4x15

curls
3x12

[bigdamray]

Nice OHP bro!!

[GTLifter]

thanks!

[C. Smith]

PRs everywhere! Nice!

[GTLifter]

thanks!

[GTLifter]

03/27/08

rev green band deadlifts
225x5
315x3
405x3
495x3
585x3...add belt/chalk
675x3
725x1...strapless PR...
765x0...used straps and I got it off the ground but I felt something in my lower back start to pull so I set it down...I'm not getting hurt 4 weeks out..

DB rows
120x15
120x15
120x15
120x15

CSR
4x5...don't remember the weight...

horizontal shrugs done on CSR
3x20

45 deg back raises with choked green band
4x12...brutal...

[Sarge]

sick pr man, congratz

my back is usually toast after Deads, meaning any bent over stuff is out of the question... how do you do your DB rows? ... maybe i'm just a vag?

[GTLifter]

Like this but with less weight and no straps.

YouTube - EliteFTS.com - 225x25 Kroc Row (http://www.youtube.com/watch?v=D7jAIdoORxI&feature=related)

I used to use straps but I'm getting to the point that my pull is catching up with my grip strength so I'm doing as much as possible without straps. I may need to add in some specific grip work but I really don't want to because it's boring.

[Sarge]

F'in A, thanks... I forgot about the bench part of it.

I got so used to the benches being hogged by 1/4 repping cheerleaders that I learned how to do them free standing with my alternate hand on my knee.

Kroc is ridculous, btw... part animal for sure.

That's awesome, a solid grip is always ... solid :)

[GTLifter]

:werd:


03/28/08

incline BB bench..POR...
barxbunch
95x8
95x8
135x8
135x8
185x3
205x3
225x1
245x1
265x1
285x1
305x1
325x1...PR...
335x1...PR...it's been awhile since I've done these...

flat BB bench...POR and feet up...
185x12
225x12
245x8
265x6
265x7

DB exts SS/ rear delt raises
5x15

wide grip lat pull downs
4x12

[GTLifter]

03/31/08

So I tweaked my left elbow benching friday but I didn't think it was a big deal until I got under a squat bar tonight. Fuck. I would have rather used a SSB but I had to work yesterday so I squatted at school instead of NGBB.

front squats
barxbunch
135x8
225x3
315x1
365x1..PR...
385x0...cut it halfway down...bar was about to fall off my delts...
385x0...got deeper but same issue....
385x1...finally got it...
225x8
245x8
265x6
225x12

hammer strength squat machine
225x5
315x5
405x5
495x5

leg curls

abs

done.

[GTLifter]

Tried to train today but couldn't do shit due to the elbow. I think it is due to a pinched nerve that runs down the back of the elbow and pops up between two muscles at the top of the forearm. The only way to get it to heal it is rest and massage.

I've got about a week and a half left to train. I'll figure out how to train around it and let it heal ASAP so I'[m good to go at the meet.

[GTLifter]

04/03/08

SSB GM's...bar counted as 45...done beltless...
barxbunch
95x8
135x5
185x5
225x5
275x5
315x5
365x3
365x3...I'd forgotten how much these suck...

RH
3x12

GHR
4x10

done.


I was able to bench the bar tonight with zero pain which is something I couldn't do on tuesday. Also, gripping the bar to pull with a mixed grip hurt the elbow but with a hook grip it was painless. If I have to I will pull with a dbl overhand hook grip at the meet.

[Sarge]

SSB GM's... those must absolutely hammer the erectors.

what's RH?

[GTLifter]

yea...SSB GM's hammer the entire back and are a world of suck...


RH=Reverse Hyper

[GTLifter]

04/04/08

Bench
370x1...7lb PR...

some boards

etc etc


no back/elbow pain at all...good to go...

[Iron Island]

What meet are you doing? What are your openers?

[GTLifter]

APF Classic PL Showdown in Kennesaw, GA

Belt/wraps only

573/303/633

[Iron Island]

RAW?!?! WTF is that!?

LOL J/K best of luck!

[GTLifter]

It's not a "Raw" meet because wraps are allowed, it's a "Classic" meet. :rofl:

[GTLifter]

So I fell off the wagon and my training was sporadic over the past couple of weeks. My elbows were acting up which meant I had to train around them and sometimes not train at all. Also, my grandfather recently passed away and the funeral was on the same day as the meet I was going to lift in, needless to say I wasn't at the meet.


Once my elbows heal I will pick a meet and start training for it.


Also, I have cleaned up my diet and started doing cardio. I was feeling like shit all the time and now feel a lot better.

[Big Steve]

GT,
So does anyone else at NGBB set up their training similar to what you outlined in the interview? Or do you basically train alone when you're there?

[kook]

Sorry to hear about your Grandfather GT.

Heal up and start killing it again

[GTLifter]

GT,
So does anyone else at NGBB set up their training similar to what you outlined in the interview? Or do you basically train alone when you're there?

I'm only up at NGBB for my heavy bench and squat workouts due to the long drive.

Usually our main lifts of the day will be the same or similiar enough that we do them together but for our accesory work people seem to scatter like roaches when you turn the lights on.

So the short answer is yes, most of us do train in a similiar fashion but we all adjust everything to suit our own needs.

[Nick]

Heal up brother and stay strong, sorry for your loss.

[GTLifter]

April 25th, 2008

Flat BB bench...POR...
315x3
365x1
365x1...YouTube - 365 raw bench (http://www.youtube.com/watch?v=ZYuIuld5XdY)


add single ply katana...comp grip
405x3...last touched
455x3...last touched
505x1...4lb PR...
545x1...PR...
585x1...sloppy but a solid and huge gym PR...

pushdowns
4x15

facepulls
4x15

rack chins
3x5

[Sarge]

my condolences bro...

Congrats on the huge PR. When's the next comp?

[GTLifter]

Not sure honestly. I might do a meet on the next weekend to make up for the missed meet. It's a full gear APF meet but I'll do it in belt/wraps just for kicks.

[bigdamray]

DAYUM BROSEPH!! HEWJ PR's!!

[GTLifter]

Thanks Ray.


Did some shoulder stuff yesterday and will do some cardio tonight.

[GTLifter]

May 2

BB bench...POR....
barxbunch
135x8
185x5
225x3
275x3
315x3
add 3brd
345x1
375x1
405x1...PR probably...for some reason no matter what board height I attempt this weight at my form goes to shit...I think I'm scared of it...
365x3
365x3
365x3

accessory shiat



For some reason every time I get close to adding another plate to any bench type movement I freak out and forget how to lift. Back in HS when I first started lifting I could rep 125 for 3-5 reps but 135 would staple me. The same thing happened at 225 and 315 wasn't much different. I guess the only option is to train around at and get stronger without thinking about it. Maybe putting a 25 and 2 10s instead of a 45 on would do the trick.

[GTLifter]

may 6th, 2008

front squat
barxbunch
135x5
135x5
185x5
225x5
275x3
315x3
335x3
345x3...rep PR...

SLDL
225x12
315x12
315x12
315x12...these sucked...

leg press...7 plates per side maybe...I dunno...
5x10

DB shoulder press...was dead by this point after rushing through the above...
60x15
60x15
60x15

My training has been sporadic latley and I thought I had until 12 to train but I had forgotten that they close at 10 in the summer.

[C. Smith]

front squat
barxbunch
135x5
135x5
185x5
225x5
275x3
315x3
335x3
345x3...rep PR...


I like what you're working with there. Big time.

[GTLifter]

Thanks. I think I figured out how to hold onto the bar so I enjoy the lift now and it takes the strain of my shoulders/elbows.

[GTLifter]

05/07/08

wide grip lat pulldowns
4x15...don't remember the weight...

DB rows
100x10
110x10
120x10
130x10
130x15
130x20

HS one arm rows
115x5
135x5
170x5
180x5
205x5
225x5

chuck v pulldowns
1/2 stack x15
3/4 stack x15
stackx12
stackx12
stackx12
stackx12

hammer curls
25x15
30x15
35x15
40x15

05/08/08

benched but don't remember what I did and didn't write it down anywhere...

05/12/08

front squats...totally raw; no belt, straps, wraps, jock, etc...
barxbunch
95x8
135x8
185x5
225x3
275x3
315x3
355x3...Rep PR...
315x3
315x3

SLDL
225x8
315x8
365x8
405x8...also a Rep PR iirc...

hack squat
225x18
275x10
315x10
365x10

DB abs
4x5

[GTLifter]

05/13/08

seated DB press
20x20
40x20
60x10
65x8
70x8
75x8
80x8...never gone above 75's before I think...
85x8
90x8
95x5
100x4

side raises
30x10
35x10
40x10

facepulls
1/4stackx15
1/4stackx15
1/4stackx15
1/4stackx15

seated rows
1/2stackx15
3/4stackx15
stackx12
stackx12
stackx12

pec deck
4x12-15

[GTLifter]

5/15/08

snatch grip DLs
barxbunch
135x5
135x5
225x5
315x3
365x3...been over a year since I did these so this was a PR...lulz...
405x3...had to put straps on, the knurling runs out where I grip the bar...
455x3
495x3
545x3...put a belt on, that was heavy as fuck...

DB rows
130x12
130x15
130x15
130x15

chuck v pulldowns
1/2 stackx15
3/4 stackx15
stackx12
stackx12
stackx12
stackx12

DB curls
30x10
35x10
35x10
35x10
40x10

[GTLifter]

been slacking on updating this log but will get back on it...

short term goals:
APF 242 Elite in September
front squat 455+x1, 315x10 raw
incline 315x3
flat bench 365+x1 with my ass on the bench
push press 300+x1

[GTLifter]

06/05/08

rack pulls from knee cap
barxbunch
135x8
225x8
315x8
405x5
495x5
585x5
635x5
675x5
725x5...rep PR...
765x1
815x1...PR...
855x1...PR...

t-bar rows
2 plates x15
3 plates x15
3 + quarter x12
4 plates x12
4 + quarter x12
5 plates x12

pullups
bwx8
bwx7
bwx8

ez curl bar
4x10

cable concentration curls...MAD PUMPZ BRO!!!....
4x15


I love doing rack pulls at the rec center, everyone stops and stares. lol

[Iron Island]

Sick rack pull! I dont understand how I am the only person whose rack pull is 100lbs LESS then there deadlift!? lol

Best of luck on your goals!

[GTLifter]

Thanks, I've got long arms so it's a short range of motion. Also I don't think it has any carryover to my pull but it adds mass to the back well.

[bigdamray]

Nice work Drew!! It has been awesome watching you grow and get strong over the last few years!!

[GTLifter]

Thanks Ray, it's been a fun journey.

[GTLifter]

06/08/03

training has been hectic lately due to schedule...

incline BB POR
barxbunch
95x8
135x8
185x5
205x5
225x3
245x3
265x3...didn't have a spotter so cut it there...

flat BB close grip
135x12
185x8
225x5
245x5
245x5
245x5

incline flys
2x12
2x15

pushdowns SS w/ clays lats
1x20
4x15

lat pull downs
4x12

[MR. BMJ]

Nice lifts and training GT!

BMJ
:bmj:

[Big Sky Guy]

Nice Rack Pulls!

[GTLifter]

thanks

[GTLifter]

06/10/08

front squats
barxbunch
95x8
135x8
185x5
225x3
275x3
315x3
345x3...wrist was hurting real bad so I cut it there...

high bar back squats
135x8
225x8
315x8
365x5...elbow still too messed up to hold a normal bar on my back...

leg curls
4x12

leg exts
3x15

DB shoulder press
70x12
70x12
70x12
70x12

face pulls
4x15

I need to continue to work on my shoulder/wrist flexibility and start doing more heavy core work.

[GTLifter]

I stopped Powerlifitng and started bodybuilding when I was living in Florida. I got up to about 260@10%, I was juicing like a madman and it was awesome.

:rofl:

cool dude....

[bigdamray]

I am sooooo going to out-pull you!! When in November are you coming to DFW? Worlds is in November so it's going to have to be timed just right.

[GTLifter]

Thanksgiving to see grandma.

[bigdamray]

Thanksgiving to see grandma.

That may work. Worlds is the weekend before Thanksgiving.

[GTLifter]

If you want to back out because you'll be sore from worlds I'll understand. Not everyone has what it takes.

[bigdamray]

If you want to back out because you'll be sore from worlds I'll understand. Not everyone has what it takes.

You're a funny little boy!!

[JoeD]

strong ass front squats you got there GT. btw you smoked that 365

[GTLifter]

Little? I'm yoked as fuck!


JoeD, thanks but my ass was way off the bench so it wasn't legit but its a good starting point.

[GTLifter]

06/12/08

deadlift off a block
135x8
135x8
225x5
225x5
315x3
405x3
495x3
585x3...PR...

DB rows
130x15
130x15
130x15
130x20

bent over rows....I suck at these...
135x12
185x8
225x5
275x5
185x8

chuck V lats
5x15

ez bar curls
4x12

DB curls
4x15

decline situps
130lbsx12
130lbsx10
130lbsx10
130lbsx10

[GTLifter]

06/13/08

flat BB bench POR
barxbunch
95x5
135x5
185x3
225x3
275x3
315x3
add rev green bands and comp grip
365x3
405x1
425x1
455x1...PR...
455x1

incline bench POR
185x5
205x5
225x5
245x5
165x12
165x12
165x12

pec dec
4x15

pushdowns SS w/ facepulls
5x15

lat pull downs
4x12

[GTLifter]

06/15/08

high bar parallel box squats
barxbunch
135x8
225x5
315x5
405x3
455x3
495x3
545x3

high bar free squats
315x10
315x10
335x10

leg curls
1x15
3x12

leg exts
4x15


I hate squatting with a high bar but it's the only way I can use a normal bar right now. The elbow rehab and shoulder flexibility is going well.

[claire]

Workouts are awesome! Congrats on the DL PR :bowdown:

[GTLifter]

:wavey:

[GTLifter]

06/17/08

speed bench
185x3x3x3 (c,m,w)
205x5 singles (c,m,w,c,m)

DB shoulder press
80x8
80x8
80x8
90x7
90x8
50x15
50x15
50x15

pec deck
3x15

t-bar rows
4x15

facepulls
1x20
3x15

overhead exts SS w/ reverse pushdowns
4x12,4x15

[GTLifter]

06/19/08...back/broceps

rev green band deadlifts
135x8
225x5
225x5
225x5
315x3
315x3
405x3
495x3
585x3
675x3
765x1...PR...damn that was heavy...

one arm machine rows
115x10
160x8
180x5
225x5
250x5
270x5

bent over rows...I suck at these...
135x12
185x10
205x10
225x10

chuck V lats
4x15

ez bar curls
4x15

DB curls
4x10

grip stuff


I need to get my grip stronger and my lockout still needs work.

[GTLifter]

06/22/08

parallel box squat
barxbunch
135x8...put single ply briefs on...lulz...
225x8
315x5
405x3
495x1
545x1
585x1
635x1
675x1...PR maybe...
725x1...definitely a PR...
675x1

raw free squats
315x8
335x8
355x8

leg exts
4x15

leg curls
4x12


I finally got my elbows/shoulders back into shape so I was able to squat on a regular bar again.

[JoeD]

damn nice box sq pr.......even with ghey sngl ply briefs!

[GTLifter]

single ply for life! :rofl:

[Iron Island]

SICK!

[JoeD]

single ply for life! :rofl:

saw a shirt today and on the back it said "MAMA SAID SINGLE PLY IS THE DEVIL'S WORK" or something like that...thought it was pretty funny

How come you went back and did another single with 675?

[GTLifter]

I wanted another rep over 90% and the way the bar whipped around with 725 I was afraid to load more weight on it. I had to squat at school and the bars suck which is another reason I had single plys on instead of real breifs.

[Nick]

Congrats on a huge PR bro.

[GTLifter]

06/24/08
bench accessory

bb bench...POR...
barxbunch
95x8
135x8
185x8
225x8
245x8
245x8
245x10, dropset 135x12

DB shoulder press
60x15
75x12
75x12
75x12
75x12

pec deck
130x15
150x15
160x15
170x15

side raises
25x12
30x12
35x12
40x12, dropset 20x20

t-bar rows
2 platesx12
3 platesx12
4 platesx12
5 platesx12
6 platesx12


I realized my raw bench sucks not beacause I'm slow but because I'm weak and lack mass. So I decided to drop the speed work and back in some rep work.

[GTLifter]

06/26/08

conv deads from the floor
135x5
135x5
135x5
225x5
315x5
405x3
495x3
585x3
635x3...PR...
500x10

one arm machine rows
90x10
135x8
180x5
225x5
250x5
270x5

BOR
135x15
185x12
205x12
225x12
225x12...getting better but still suck at these...

calf raises SS w/ chuck V pulldowns
5x20 & 5x15

ez bar curls
5x12

DB curls
4x15

grip stuff

[bigdamray]

Nice pulling bro, I've got my work cut out for me. Time to UP THE DOSE!!

[GTLifter]

:evil[1]:

[GTLifter]

06/27/08

benching...

can't remember what I did but it involved kilo plates and bands...heavy...


06/29/08

squatting

full gear...damn this stuff is getting loose...
804x1...burried...
914x1...rev light band overload...takes around 100lbs off at the bottom...that was fucking heavy...

raw free squats
3x8

GHR
4x15

leg exts
4x15

calves
3x20


still able to grind up a burried 804 in loose gear...not to shabby...

[GTLifter]

07/02/08

bench accesory

flat BB bench POR...wrapped a knee wrap (2.5m APT Black Mamba) around the bench to give our upper backs some traction...
barxbunch
95x8
135x8
195x8
245x8
255x8
265x8
275x8

DB shoulder press
70x12
80x11
80x12
80x8...almost dropped these...RCs are not happy...

pec deck
4x15

skull crushers
4x12

reverse grip pushdowns SS w/ cable side raises
4x15, 4x15

t-bar rows
2platesx12
3platesx12
4platesx12
5platesx12

[GTLifter]

07/03/08

back/broceps

conv deads
585x5....back was hurting since sunday so I kept it lights...

one arms rows
5x8

seated rows
5x12

chuck v's
4x15

ez bar curls
4x10

db curls
4x15



07/05/08

rev green band bench
comp grip
405x1
455x1
475x1...PR...
495x1
POR
365x5
395x5
415x5

db incline
70x12
85x12
100x12
100x10

flys
4x15

dip machine
4x12

pushdowns
4x15

lat pulldowns
4x12

[JoeD]

strong pulling/benching

[GTLifter]

07/06/08

skwats
606+300lbs chanisx2...briefs and wraps

raw free squats
315x8
315x8
365x8

leg press
4x10

leg curls
4x12

leg exts
4x12

calf raises
3x25

[JoeD]

Nice squats.

have you tried out your 2 ply katana yet?

[GTLifter]

didn't order one...tried someone elses and said fuck it...I'm getting over 200lbs out of my single ply right now so I'm going to stick with it...

[GTLifter]

07/08/08

BB bench POR
barxbunch
135x8
135x8
135x8
185x8
235x8
255x8
275x8
285x8
225x8,135x12

DB shoulders...after almost tearing my RC's last week I went light today...
60x12
60x15
60x15
60x15
60x15

side raises
4x15

pec deck
4x15

skull crushers
1x12
1x10
3x8

pushdowns
5x15

rows
5x8

[GTLifter]

07/10/08

conv deadlifts
585+dbl minis x3
615+dbl minis x3

one arms rows
5x5

seated rows
5x8

chuck v rows
5x15

shrugs
4x12

ez bar curls
5x10

hammer curls
4x15


deadlift lockout is getting better every week....

[GTLifter]

07/11/08

shirted 3brd press
495x1
545x1
585x1..PR...
605x1...PR...
585x3

raw POR 3 brd
315x8
345x5
365x5

full range
22x15...that sucked...

pushdows
5x15

facepulls
5x15

[claire]

Congrats on the PRs! :cheer: Workouts look great!

[GTLifter]

07/13/08

cambered bar squats
700x1...briefs...

SLDL...raw and hook gripped
315x5
405x5
495x5
495x5

leg press
5x8

GHR w/ green band
3x10

leg exts
3x10

calf raises
3x25


I hate the cambered bar.

[AWR]

Strong SLDL bro

[GTLifter]

07/15/08

standing press
185x3
205x3...PR I think...

pushpress
225x1
255x1...PR I think...
265x1...PR
275x1...PR

DB bench
70x10
80x10
90x8
100x8
110x8
120x8

pec deck
4x15

side raises
4x12

skull crushers
4x8

pushdowns
5x12

facepulls
5x12

[Iron Island]

conv deadlifts
585+dbl minis x3
615+dbl minis x3

How do you set up the bands?

[GTLifter]

looped/choked/cinched around the base of a power rack

[GTLifter]

07/17/08

DL standing on a block
545x3
605x3...PR
455x12

kroc rows
3x12
1x15...haven't done these in awhile and lost all endurance...felt like my heart was going to jump out of my chest...

seated rows
5x8

chuck v lats
5x15

shrugs
4x12

ez bar curls
4x10

db curls
3x15

back exts with purple band
4x15

[GTLifter]

07/18/08

shirted 2brd
505x1
565x1...PR...
585x1...PR...

full range
545x0...strained my right tricep just short of lockout so I threw it into the racks and called it a day...

07/19/08

GPP...helped a buddy move from one 3rd floor apt to another 3rd floor apt...fuck that sucked...

07/20/08

geared sumo pulls
700x1..PR..
730x1..PR and easier then 700
760x0...fell backwards...
760x0...got out infront of me...
760x0...totally spent...

once I learn really learn the sumo gear whoring I can smell a big pull coming...strength was there for more but kept doing stupid shit...



taking it easy for the next week or so...I'm getting beat up and need to rest...

[GTLifter]

07/23/08...the deloading begins...

BB bench
4x12

DB shoudler
4x20

pec deck
4x20

pushdowns
4x20

facepulls
4x20


I'm not going to post the weights I use this week because I'll just get pissed off. It was nice to be out of the gym in less then 45min last night though.

[Iron Island]

Your pull is looking strong!

[G-REX]

Looking Strong Drew, nice work. Look forward to seeing what you do at the cup!

[GTLifter]

Your pull is looking strong!


thanks...looking to use the DL to finally get my name on the gym record board...




Looking Strong Drew, nice work. Look forward to seeing what you do at the cup!

thanks but I'm not lifting at the cup broski...GA APF State Meet on Sept 13th...




07/24/08

wide stance leg press
4x12

pull throughs
4x15

yes/no
4x20

one arm rows
4x12

seated rows
4x15

db curls
4x15



07/25/08

bb bench..POR...
275x10

machine incline
4x15

db exts
4x12

pushdowns
4x15

side raises
4x20

I had some veinage on my delts during my workout that night...it was really odd...

[GTLifter]

my "doc" says I get to start going semi-heavy again next week. going light sucks!!!

[GTLifter]

07/27/08

BB back squat...belt/rehbands
barxbunch
135x8
225x8
315x5
365x3
405x3
455x3

leg press
4x10

GHR with green band
4x10

leg exts
3x15

calve raises
4x25

starting to ease back into it...feel good and looking forward to squatting heavy next week...

[Tweak]

Going light sucks but it's better to have a damaged ego than a damaged body. ;)

[GTLifter]

:werd:

Although I feel like superman a lot of the time I'm still human.

[GTLifter]

07/29/08

bb bench por
barxbunch
95x8
135x8
185x8
225x8
275x8
275x8
275x8

standing DB overhead
50'sx15
50'sx15
50'sx15
50'sx15

pec deck
4x15

side raises
4x15

seated dip machine
4x8

v-bar pushdowns
5x15

t-bar rows
3px12
4px12
5px8
6px8
7px8

[G-REX]

Oh, for some reason I thought you were going to be coming down for the cup, now I'm kinda bummed!

[GTLifter]

I'll be in DFW over thanksgiving visiting family. Maybe that's what you were thinking of. I'd like to do a meet outside of GA but can't afford it right now while I'm still in school.

[G-REX]

I'll be in DFW over thanksgiving visiting family. Maybe that's what you were thinking of. I'd like to do a meet outside of GA but can't afford it right now while I'm still in school.Yep, I think so. I think you made a comment to Sean that you'd be here in Nov. and I immediately thought of the cup.

[GTLifter]

probably...I'll swing by the gym for a workout or two...



07/31/08

wide stance GM's
455x3
495x3
545x3

pull throughs

rows

shrugs

curls


08/01/08
shirted bench
500x1
500x1
500x1

pin press
315x3
365x3
405x3
455x0
425x1

pushdowns

facepulls

[G-REX]

You definitely need to come by when in town so we can hit it together. Looking strong Drew, nice work on the gm's.

[GTLifter]

:werd:


08/03/08
My gear is loose and I need to get uber bloated for the meet. Mid 800's is still doable at current BW (245-250) but I want 900+ which means I have to get my bloat on.

08/05/08

bb back squats
barxbunch
135x12
225x8
315x8
365x8
405x8...no belt/shoes (forgot chucks)

incline bench POR
135x12
185x8
205x8
225x8
245x8

standing DB press
40x15
50x10
50x10
60x8
60x8
65x8
40x20

side raises
3x15

vbar pushdowns
6+x12...I lost count so I kept doing more sets...mad pumpz...

[GTLifter]

08/07/08

full gear sumo pulls
700x1...so easy not funny...
740x0...was hook gripping it and ripped my thumb wide open...
740x1...PR...over/under...nailed it and easier then the 730 I did 2 weeks ago...

One of my training partners filmed the 740 and I'll post a link once he uploads it. I also need to powder the shit out of the knuckles on my over hand because I was locking out my hand was starting to get peeled open as I dragged the bar up my thighs.


Rows

pulldowns

curls

done.

[bigdamray]

08/07/08

full gear sumo pulls
700x1...so easy not funny...
740x0...was hook gripping it and ripped my thumb wide open...
740x1...PR...over/under...nailed it and easier then the 730 I did 2 weeks ago...

One of my training partners filmed the 740 and I'll post a link once he uploads it. I also need to powder the shit out of the knuckles on my over hand because I was locking out my hand was starting to get peeled open as I dragged the bar up my thighs.


Rows

pulldowns

curls

done.

BAD ASS MOTHER FUCKING PULLING BRO!! :greengrin::greengrin::greengrin:

[GTLifter]

Full report:

Weighed in at 240 on Friday morning before the meet and then proceeded to get my bloat on.

Squat: Warming up for the squat I began to realize that I may have over bloated because my right leg was starting to hurt a bit due to the tightness of my gear. My briefs actually ripped chunks of skin out of my thighs.

Opener: 804, good lift but had to struggle to hit depth.

2nd Attempt: 854, smoked it

3rd Attempt: 881, no lift. I got out of groove and was bent to far forward so I stood back up with it. Weight was light and easy but I cut it 6” high or so. I left a lot of weight on the platform on the squat and I’m pissed about it.
For some reason this vid came out bright (iPhone) while the ones on my camera came out really dark.
Video - TinyPic - Free Image Hosting, Photo Sharing & Video Hosting (http://tinypic.com/player.php?v=2ex6dz6&s=4)




Bench: After dealing with shirt fitment issues for the past 2 months my shirt finally felt great in the warmup room.

Opener: 462, good lift and had to really force it to touch

2nd Attempt:: 501, good lift. I almost came out of the bubble and dumped it on the way down but recoved and nailed it.

3rd Attempt: 524, good lift. I had some more in the tank on this one but wanted to make sure I got it in order to hit my total goal for the meet.
YouTube - Drew Sheffield 524 bench (http://www.youtube.com/watch?v=y0WBl94PcSQ)



Deadlift: Once again the bloat was a problem and I had only pulled sumo in gear twice before this meet, each time with a different combination.

Opener: 672, good lift I went with a tighter pair of briefs and regretted it. I couldn’t get into position and this was a hard lift. I got it but harder then it was supposed to be.

2nd Attempt: 733, no lift. After changing into a looser pair of briefs I, for some reason, decided to wrap my wrist for this pull. Got the bar to my knees, the wraps caught on my thighs and I couldn’t lock it out.

3rd Attempt: 733, good lift. I took my wraps off then covered my leg and armpits with baby powder. It came up with good speed and ended with a slight grind at the top. This was a new American record for the Jr 242 class.

I had two goals for this meet, pull 733+ and total 2105+. I met both of them and finally got my name on the record board at NGBB.
YouTube - Drew Sheffield 733 deadlift (http://www.youtube.com/watch?v=vbR4KbZGejM)

[MR.cashcream]

Solid lifting there bro, your a stud! Keep killin' em!

[matt1990]

I have to say all the people screaming and yelling to cheer you on was pretty cool lol!

Matt~

[GTLifter]

So I have a strained abdominal wall. I think it happened on my 3rd squat attempt when I competed back in May and wasn't a big deal but it has gotten a lot worse so it's time to take some time off from lifting heavy. Which means I'll train like a BB'er and focus on building some muscle and getting a bit leaner.

chest 09/23/08

bw: 245 post workout in clothes...so 240ish with some veinage and a solid 6 abs when flexed....

pec dec
90x20
110x15
110x15
110x15
125x12

incline BB...IOR...
135x15
185x12
205x11
185x13

flat DB
75x12
75x12
75x11
75x13

dips
bwx12
bwx13
bwx13

iso lateral wide chest press
135x20
205x15
205x15

v-bar pushdowns
1/2 stack x30
3/4 stack x20
3/4 stack x20


I don't think my pecs have ever been this pumped, it's a really weird feeling. it was also nice to be out of the gym in about an hour or so with three people rotating instead of the normal 2ish when going heavy.

[Beverly McD.]

Thanks for the vids Drew. You looked strong. Squat looked light on your shoulders, the bench seemed effortless, but the deadlift...wow, beautiful!

[GTLifter]

thanks...I definitely left some weight on the platform and it really pisses me off...

[Beverly McD.]

Good. Means you'll bust it in the gym again next training cycle.:evil[1]:

You met two significant goals. That's a pretty damn good day Drew. http://www.afboard.com/forum/images/icons/icon10.gif Congratulations!

[GTLifter]

09/25/08

back

pullups
bwx10
bwx10
bwx10
bwx8

BB rows
135x15
225x12
225x12
225x15

machine pulldowns
225x10
245x8
225x10
225x10

seated cable row
160x15
175x12
190x12
190x12
190x12

behind the neck pulldowns
80x15
80x15
80x15

db shrugs
130x20
130x20
130x30...strapped up...
130x30

[GTLifter]

09/26/08

shoulders/guns

bb close grip bench
225x8
275x5
295x3
315x2...PR...

DB shoulder press
50x15
60x12
70x12
80x10

side raises
3x15

rear raises
3x15

db tri exts
1x15
4x8

pushdowns
4x12

rev grip pushdowns
3x15

bb curls...in the squat rack...
4x8

db curls
4x12

ez bar curls
3x15

forearm curls
2x25

[GTLifter]

09/28/08

legs

plate loaded leg exts....maching counted as 45...
185x15
225x15
275x15
315x15

squats...narrow stance and parallel...
135x15
205x12
245x12
285x12
315x10

leg press
10 platesx15
10 platesx15
12 platesx15

standing single leg curl
90lbsx15
100lbsx15
100lbsx15
100lbsx15

split squats
45lbsx10
45lbsx10
45lbsx10

calf raises
4x25

decline situps
3x20


pure misery

[GTLifter]

09/30/08

incline BB...MOR...
barxbunch
95x8
135x5
185x5
225x3
275x1
315x1...PR at this BW...prev best was 335@270ish...
POR
185x10
185x10
185x10

machine flys
90x20
110x15
130x15
150x15

flat DB
80x10
90x10
95x9
95x9

dips
bwx15
bwx15
bwx15
bwx15

cable crossovers
3x20

pushdowns
3x20

[IliekFude]

Im thinkin if you worked yr fuckin broceps a bit more you'd be slayin pr's all over the place.
Everyone knows the broceps are the major power transfer core for all compound movements. Get with it.
nice work kid, keep bangin.

[GTLifter]

:rofl: I'm going to work my broceps tomorrow night. Epic Bro.




10/02/08

zero energy tonight

back

pullups
bwx10
bwx10
bwx10
bwx10

BB rows
135x10
225x8
275x8
275x8
275x12

nuetral grip lat pulldowns
145x12
160x12
160x12
160x12

seated cable row
160x15
190x15
190x15
190x15

behind the neck pulldowns
80x15
80x15
80x15
80x15

[GTLifter]

10/03/08

shoulders

db shoulder press
30x20
50x12
65x8
75x8
85x8
90x6...PR maybe...iirc best is 90x5
80x8

side raises, rear delt machine and a bunch of arm stuff...don't remember and didn't write it down...

10/05/08

leg exts
135x20
225x15
275x15
315x15
315x15

bb squats...narrow stance and parallel
barx20
135x15
225x15
315x20...that brought the suck...
315x15...shot for 20 again and failed...oh well...

leg press
8platesx15
10platesx15
12platesx15
14platesx15

leg curl
100x15
100x15
110x15
110x15

split squats
45x10
50x10
70x10

calf raises
3x25

situps
3x25

[GTLifter]

10/07/08

chest

pec dec
110x20
135x15
160x15
190x15
220x15

incline BB..MOR...
135x15
185x10
205x10
225x7, 135x9

flat DB
70x8
80x8
90x8
100x6, 45x15

dips
bwx15
bwx15
bwx12
bwx12

pushdowns
75lbsx20
100x15
100x15

[GTLifter]

10/09/08

back

pullups
bwx10
bwx10
bwx10
bwx10

t-bar rows
4platesx12
5platesx12
6platesx12
6platesx12

pulldowns
145x15
160x15
175x15
160x15

seated rows
160x12
190x12
205x12
220x10

facepulls
3x15

[GTLifter]

10/10/08

shoulders and gun show

10/12/08

legs

10/14/08

machine fly
110x20
160x15
210x15
260x12...PR
305x8, 160x15

incline BB...MOR...
135x12
185x10
225x6
135x15
135x19

DB flat
80x5...shoulder/trap no likey...
50x15
50x15
50x15

bw dips
4x15

v-bar pushdowns
75x20
100x12
100x12
100x12

rev grip pushdowns
60x15
60x15
60x15
60x15

one arm machine tricep exts
60x10
70x8
60x8
70x8

[GTLifter]

10/16/08

conv deads
135x5
225x5
315x5
405x5
495x5
545x5
605x4..felt good and left some in the tank...

pullups
bwx10
bwx10
bwx10
bwx8

one arm rows
3platesx5
4platesx5
5platesx5
5platesx5

kroc rows
130x12
130x15
130x15

seated rows
190x15
190x15
190x15
190x15

crunches
lots

[Sylva]

Kroc Row?

[GTLifter]

YouTube - EliteFTS.com - 225x25 Kroc Row (http://www.youtube.com/watch?v=D7jAIdoORxI)

[any1uno]

Never heard of Kroc Row either!

Nice work GT...how is the ab wall feeling?

[GTLifter]

it's feeling better but I don't think is 100% yet so no heavy squatting for another month or so...

[Sylva]

YouTube - EliteFTS.com - 225x25 Kroc Row (http://www.youtube.com/watch?v=D7jAIdoORxI)

Shit, blocked at work.

I thought I remember him DB rowing 225 x 25. Something similar?

[GTLifter]

yea...

bascially high rep DB rows with a bit of body english...good for upper back strength and thickness...

[Sylva]

yea...

bascially high rep DB rows with a bit of body english...good for upper back strength and thickness...

:biggthumpup:

[any1uno]

I like the vice grips to lock the weights down!

I've always called them DB Rows...but did notice they are a bit higher on the chest and not as strict on form.

Thank you for showing this.

[MR.cashcream]

Some solid deads there GT. Looking strong as always.

[GTLifter]

10/17/08

shoulders/guns

standing BB press
barxbunch
95x8
135x5
185x3
185x3
185x3

seated DB press
50x15
60x12
60x12
60x12

front/side/rear raise superset
3x15

bb curls
3x8

db curls
4x12

concentration curls
3x15


shoulders=weak as piss

[GTLifter]

10/21/08

right trap/shoulder were bothering me today, I think i slept on it wrong.

flys
130x15
160x15
160x15
160x15

incline BB...mor...
135x15
165x12
185x12
195x10

flat DB
65x15
75x6...stopped, shoulder didn't feel right...


machine tri exts
4x8

vbar pushdowns
4x12

rev grip pushdowns
4x15

[itsallgenetics]

how are ya feelin buddy?

[GTLifter]

shoulder feels fine but over all pretty shitty...

low carb and trying to lift heavy brought the suck...


10/23/08

rack pulls from knee cap
495x5
585x5
675x5

kroc rows
130x15
130x15
130x15

seated rows
4x8

pulldowns
4x12

[MR.cashcream]

low carb and trying to lift heavy brought the suck...

rack pulls from knee cap
495x5
585x5
675x5


Low carbing ey? Surely can't tell with those beastly rack pulls my friend. I wonder what you would have pulled had you not been low carbing.

[itsallgenetics]

i never knew what a rack pull was... i just you tubed it.....what kind of growth does this give you?

[GTLifter]

Low carbing ey? Surely can't tell with those beastly rack pulls my friend. I wonder what you would have pulled had you not been low carbing.

My best rackpull is 865x1 and I think 765x5 so I was definitely off.




i never knew what a rack pull was... i just you tubed it.....what kind of growth does this give you?

back thickness

[GTLifter]

10/24/08

seated BB shoulder press
barxbunch
95x12
135x10
155x8
135x10

side raises
4x12

upright rows SS w/ facepulls
3x12/3x15

bb curls
3x8

db curls
4x12

machine preacher curls
3x15


shoulders are so weak...but it's what I get for neglecting them for so long...

[GTLifter]

10/26/08

leg exts
135x20
225x15
275x15
315x15
335x15

squats
135x12
225x10
275x8
315x8
315x8
315x8

leg press
12 plates x15
14 plates x15
16 plates x15

leg curls
100x10
110x10
120x10
130x10

split squats
50x10
50x10
50x10

smiff machine calf raise
225x25
275x25
275x25

decline situps
3x25


Last week worked up to a single with 495x1 with wraps and realized my abdomen is still not 100%. I didn't have the intense pain for 2 days following the workout like I had a few times this summer but there was a slight tenderness. So I took it a little easier this week but still got a good pump in the legs.

I figure a month or so more and I can start handling heavier weight again.

[GTLifter]

10/28/08

flat BB bench...IOR...I have forgotten how to stay tight on a bench and it shows...got some work to do...
barxbunch
135x8
185x8
225x8
225x8
225x8...nice and easy...getting back into the groove...

decline...IOR...
225x3
275x3
295x3
315x3...felt good to get back under somewhat heavy weight...

DB shoulder
65x15
65x15
50x15...form was getting sloppy so I dropped the weight...
50x15
50x15

neutral grip pullups SS w/ DB shrugs with a squeeze and hold at top of each rep
bwx12/100x12
bwx10/100x12
bwx8/100x12
wx5/85x12

v-bar pushdowns
5x15

[itsallgenetics]

very very impressive vids and pic bro! plus one

[GTLifter]

10/30/08

snatch grip deads...all sets done beltless...
135x5
225x5
315x5
405x5
455x5
495x5...prev best is 545x3 with a belt so I haven't lost much if any strength on my pull....

csr
4x8

seated row
5x12

chuck v pulldowns
4x15

db shrugs
3x20

db curls
4x8

preacher curls
3x15

calf raises
4x20

[matt1990]

Your beastly man..>I'm in ah...

MatT~

[Sylva]

My best rackpull is 865x1 and I think 765x5 so I was definitely off.





back thickness

For rack pulls, to you generally start above the knee or slightly below? Or just mix it up?

Also, do you do rack pulls and full deads in the same day very often?

[GTLifter]

For rack pulls, to you generally start above the knee or slightly below? Or just mix it up?

Also, do you do rack pulls and full deads in the same day very often?

I mix it up but normally withing an inch of my knee cap depending on the rack I'm using. Normally the bar is at the top of my knee cap.

I don't think I have ever done full deads and rack pulls on the same day.

[GTLifter]

10/31/08

rev band bench
315x5
365x2
385x1
405x0...got out of groove...didn't feel heavy...
put old f6 on
505x1
505x1
505x1

"tricep death"...POR grip...no rest between sets
275x3...2brd...
275x3...3brd...
275x3...4brd...
275x3...5brd...

incline DB
60x12
70x12
80x12
90x8

pushdowns ss w/ clay's lats
3x15/15

11/02/08

full gear squats
716x1

sldl...raw...
225x5
315x5
405x5
495x5

leg press
4x15

leg curls/calve raises
3x15 both

Abdominal wall feels fine today so it looks like I am cleared to go heavy again.

[GTLifter]

So I've been following the logs of a few people who are doing the Wendler 5/3/1 program and I like the way it looks. I think I'm going to use it to wave the intensity on my big 3 and keep my 4th day for shoulder/yoke work. Right now I don't have much of a plan, I just make it up when I get to the gym. I think having some sort of structure to follow until I start training for another meet will serve me well.

[GTLifter]

11/04/08

AM
20 min recumbent bike
decline crunches 3x25

PM

seated barbell overhead
barxbunch
95x8
115x8
135x8
155x8
175x8
135x15

machine flys
4x15 with ~150

DB bench press
70x12
70x15
70x17
70x17

pullups
bwx12
bwx10
bwx8
bwx8

db shrugs
100x20
130x15
130x15
100x20....dropped weight from last time to try to get a better squeeze at the top...seemed to work...

dips
5x15

[itsallgenetics]

11/04/08

AM
20 min recumbent bike
decline crunches 3x25

PM

seated barbell overhead
barxbunch
95x8
115x8
135x8
155x8
175x8
135x15

machine flys
4x15 with ~150

DB bench press
70x12
70x15
70x17
70x17

pullups
bwx12
bwx10
bwx8
bwx8

db shrugs
100x20
130x15
130x15
100x20....dropped weight from last time to try to get a better squeeze at the top...seemed to work...

dips
5x15

damn bro good job! that is a complete destruction of the upper body!

[GTLifter]

11/05/08

35 min recumbent bike


11/06/08

AM
wide grip pullups
4x10

seated rows
3x15
3x12

underhand lat pulldowns
4x15

behind the neck pulldowns
3x15

shrugs
4x20


PM
20 min walk





11/08/08

bb bench...POR...
barxbunch
115x8
145x8
205x5
245x3
260x3
275x3...easy...starting this 5/3/1 jazz and supposed to start real conservatively...we'll see how it works...

close grip with mini band under bench
135x8
185x8
225x5

incline DB
60x15
70x10
70x12
70x12

dips
bwx15
bwx15
25lbx10
25lbx10

pushdowns ss w/ facepulls
4x15/4x15


11/09/08

bb back squat
barxbunch
135x8
185x5
245x3
work sets
290x3
310x3
330x10

sldl...all sets done beltless
225x8
315x8
405x8
495x8...I think that's a PR....

leg press
4x15

calf raise
4x20

sled drag
3 trips


11/10/08

max effort nyquil chugging

11/11/08

dynamic effort sleeping


feeling a ton better then I did monday morning....hopefully will be 100% on thursday...

[MR.cashcream]

11/09/08

bb back squat
barxbunch
135x8
185x5
245x3
work sets
290x3
310x3
330x10
Solid work right here. Good numbers bro.

sldl...all sets done beltless
225x8
315x8
405x8
495x8...I think that's a PR....
Damn...just damn...you killed that shit man.

leg press
4x15

calf raise
4x20

sled drag
3 trips


11/10/08

max effort nyquil chugging

11/11/08

dynamic effort sleeping


feeling a ton better then I did monday morning....hopefully will be 100% on thursday...

Dynamic effort sleeping is a beautiful thing, is it not? lol

[GTLifter]

yea...sleep is good...




re-aggravated my back again tonight...same spot that I tweaked a few weeks ago squatting in gear...

I'm going to take a few weeks off from squatting and pulling while going light on everything else.

[GTLifter]

11/14/08

machine flys
4x15

flat db bench
40x30
50x30
60x25
70x20...PR...lulz...

incline BB bench...IOR...
135x12
155x10
135x12
135x15

dips
bwx10
bwx12
bwx12
bwx12

lat pulldowns
2x15
2x12
1x10

db hammer curls
a bunch

[GTLifter]

so I decided to at least start the 5/3/1 jazz for my OHP and bench since I can still do those without pain....

11/18/08

OHP
barxbunch
95x12
125x10
work sets
145x3
155x3
165x7

seated DB shoulder press
50x15
60x15
70x12
70x12

upright rows ss w/ facepulls
3x12 & 3x15

shrugs
315x15
405x15
405x15
405x15

behind the back cable side raises ss w/ pushdowns
3x15 & 3x15

[itsallgenetics]

good work bro!

i have really been trying to utilize the help that you gave me....going to go for that " "body english shrugs" tomorrow:overhead:

[MR.cashcream]

4 plates on the shrugs, good work there. My hands would be all ripped to shreds after that. Your grip is very strong.

[GTLifter]

for some reason I feel inclined to start keeping this updated...

Aug '09: tore right hamstring deadlifting...

Jan '10: pulled 765 in exhibition at a MMA event

May '10: after dealing with shoulder problems for over a year I finally had it fixed. arthroscopic surgery to shave down both sides of the AC joint and clean up some very minor damage to the rotater cuff and labrum

06/16/10

cambered bar squats...narrow stance...RRRRAAAAWWWWW...
barxbunch
145x8
195x5
235x5
285x5
325x5
325x5
325x5
325x5
325x5

leg press
5x20

GHR
5x20

This was my first time squatting in a month due to the surgery and I am walking funny today. :rofl:

[GTLifter]

some notable recent gym lifts:

780x2 squat in breifs and wraps:
http://www.ironscene.com/videos/4271_drew_sheffield_squatting_780_x_2_on_cambered_ squat_bar

765x2 deadlift off blocks:
http://www.ironscene.com/videos/4203_drew_sheffield_pulling_765_x_2_off_of_6_tall_ blocks.

635+purplebandsx2 deadlift:
http://www.ironscene.com/videos/4272_drew_sheffield_deadlifting_635_x_2_w/_purple_band_tension

[GTLifter]

I'm not really sure what I'm training for at this point. It will either be the Night of the Living Deadlift contest on October or APF Southern States in December done raw with the intention of qualifying for RUM 2011. Mainly so I can lift in Tampa and see my grandmother who lives in the area.

[P Bo]

You have a log? LOL

Count me in now that you are updating.

Congrats on getting your shoulder repaired - I know you were nervous about but I'm sure you are glad it's done.

Hmmmm RUM 2011 - I was looking at that one too and already have a qualifying total. Still have to have my shoulder repaired so not sure about timing for meets in 2011.

[GTLifter]

:ohnoes:

I was very nervous but so far I feel great and I'm glad I did it. It's been 5 weeks since surgery and I have full ROM back but still some slight tenderness when reaching behind my back.

RUM would be fun but I'm hesitant to bench heavy raw now so we'll see if my squat and pull can carry the total with a token 300ish bench.

[GTLifter]

06/20/10

cambered bar squats
barxbunch
145xbunchx2
235x5
325x3
375x3
415x3
465x1...add belt...
515x1...belt and light wrap...

leg press
5x15

GHR
4x20

abs on ghr
4x15

[GTLifter]

There is a write up on the Night of the Living Deadlift in the current PLUSA and apparently I will be lifting in the 198's. I weighed 245 today PWO and haven't been under 200lbs in over 3 years. :rofl:

[Iron Island]

Good to see your posting in your log again.

[GTLifter]

Good to see your posting in your log again.

thanks


6/23/10

cambered bar good mornings off chains
barxbunch
145x5
235x5
285x3
325x3
375x3
415x1
465x1
465x1
465x1...all easy but as the weights got heavier I was nervous about it slipping around on my upper back and hurting the shoulder...

cambered high bar squats narrow stance
145x5
235x3
325x3
325x3
325x3

rev hyp
4x12

ghr abs
4x15

[GTLifter]

The doc says I need to go see a physical therapist to develop a plan to maintain muscular balance in the shoulder girdle so I don't do any further damage to the labrum.

It sounds like I'll be able to do pressing/pulling movements in a few weeks and he gave me the go ahead to start deadlifting but said to ease into it.

[P Bo]

Sooooo, when are you going to start dieting Skinny?

Seriously, find yourself a good therapist - they are worth their weight in gold.

[GTLifter]

:rofl: dieting? There is no way in hell i'll be lifting at 198. I'm shooting for around 235 but will probably stay around 240-245 since dieting while healing isn't a great idea. I just want to pull 800+ so I don't care that much about what my coefficient ends up being.

[GTLifter]

06/26/10

cambered bar box squats
barxbunch
145x5x3
235x5
285x3
325x3...add belt...
375x3
415x3
465x3

SSB GMs
145x5
235x5
285x5
325x5
325x5
325x5

conv deadlifts
225x3
315x2
405x1
500x1then x1 sumo

GHR abs
a bunch

sled pulls
1 plate x 3 trips around building

[GTLifter]

pulling felt great...as long as I don't jerk the weight up or slam it down I feel nothing in my shoulder...that's a good sign...

[GTLifter]

06/23/10

cambered bar good mornings off chains
barxbunch
145x5
235x5
325x3
375x1
415x1
475x1...PR...
505x1
525x1
555x1

sumo pulls from floor
225x3
315x3
405x2
495x2

rev band sumo deads...not full sumo due to width of rack...Goggins' idea of speed pulls...all light and easy...
605x2
605x2
605x2
605x2
605x2

GHR
4x10...doubled mini band...

ghr abs
4x10

[UHCougar05]

Looking strong D. Nice GMs! I haven't done GCB GMs in forever.

[Iron Island]

Do you feel GM's help your dead or are you doing them more then normal because of your injury?

[GTLifter]

Looking strong D. Nice GMs! I haven't done GCB GMs in forever.

Thanks, I'm just getting started too. I figure I'll work up once more next week then switch to the SSB for awhile.


Do you feel GM's help your dead or are you doing them more then normal because of your injury?

Both.

Due to my shoulder I can only use the cambered bar or SSB so I have been using them a lot and I really like the cambered bar.

Recently I have realized that my deadlift training has been sporadic to say the least. I would go to the gym with no real method to my madness and do random stuff. I mean it worked to an extent but I think I could have made better progress. The last time I trained my deadlift with a semi-concrete plan was a few years ago which took my deadlift from 540 to 672 in 5-6 months (I forget the exact dates) and it was done by doing heavy GMs every week followed by pulling sets of 3/5.

[GTLifter]

I've been doing various shoulder rehab stuff every day and it's really starting to feel good! I can't wait to start using more than the pink dbs.

[roadwarrior]

Ummm....IN... not sure how I missed this log.

800lb DL goal... damn good goal GT. Can't wait to see the video. The others looked great.

[GTLifter]

Ummm....IN... not sure how I missed this log.

800lb DL goal... damn good goal GT. Can't wait to see the video. The others looked great.


yea the goal is to take 800 on my 2nd attempt then shoot for the moon. thanks.


07/04/10

cambered bar box squats
barxbunch
145x5
145x5
235x5
285x5
325x5
375x5
415x5
465x4...missed #5 twice...still a PR...

sumo rackpulls from knee caps
245x5
445x5
535x5
625x5
715x5
765x5
805x5...PR...

GHR
4x12

stability bal rollouts
4x12

kettlebell suitcase deadlifts
3x8 each side

dbl overhand bar holds
315x20secsx3

[Iron Island]

Crazy rack pulls!

[GTLifter]

07/07/10

chain suspended SSB GMs
barxbunch
145x5
145x5
235x3
285x1
325x1
375x1
415x1
465x1
505x1..PR...

6" deficit conventional pulls...all done beltless...
315x5
405x5
495x5
545x5...probably a PR...

round back SLDL
185x5
235x5
275x5

GHR
4x10

stability ball rollouts
4x10

db curls
4x15


Crazy rack pulls!

thanks but the ROM was crazy short so not that crazy

[GTLifter]

another few weeks and I start my planned G-Rex approved training cycle for the meet...I'm excited...

[Pixie]

Excited to see how it goes. Good luck!!

[Beverly McD.]

My guess is you're going to excell on it D. :biggthumpup:
Without a doubt Greg know his stuff.

[GTLifter]

Considering my deadlift training has been pretty much random aside from about 6 months in 2007 I have a feeling it will work very well.

[GTLifter]

I have a love-hate relationship with my gf's cooking and sitting on the couch for weeks after surgery didn't help, a gut is growing and my arms have shrunk not being able to train them for months. :(

495x5...camera died before the 545x5...
http://www.ironscene.com/videos/4558

[Beverly McD.]

Nice work D. Moved very well! How did the 545x5 feel?

[GTLifter]

heavier. lol the last rep with 545 was a bit of a grinder.

[GTLifter]

07/10/10

cambered bar box squat
barxbunch
145x5
145x5
235x5
285x3
325x3
365x3
415x3
465x3
485x3...PR...really really hard...

cambered bar close stance raw squats
235x5
325x5
375x5

rev hyper
5x10

leg press
5x15

spud abs
4x15

sled trips
1platex3 trips around bldg

[P Bo]

Good work in here D. Remind me when your next meet is?

How is your conditioning? How did the 3 trips around the building with the sled feel?

[GTLifter]

Oct 23rd. Deadlift contest.

http://nightofthelivingdeadlift.blogspot.com/

I may end up doing a meet before then in September but not sure yet.


For a powerlifter I'd say my conditioning is great and the 3 trips really weren't that bad. I thought about doing more but I had some stuff to do.

[roadwarrior]

Did I read that right... Andy Bolton is on the commit list for the meet? Great list of competitors and the 2.5x body weight pull requirment will keep the competition top notch.

Noticed you did not have an asterisk for committed yet. :)

[GTLifter]

I kept forgetting to either print the entry form at work or buy ink for my printer but I finally took care of it today...


Honestly I will be surprised if Andy shows up. England to middle-of-nowhere Tennesse is an expensive trip.

[GTLifter]

07/14/10

sumo pulls wearing Darrells OVERKILL MAGIC SQUAT SUIT full reset between reps
245x3
245x3
335x3
425x3
515x3
625x3
715x2
757x1...fast and easy...I'm excited...

SSB GMs
225x5
275x5
315x5

RH
5x10

abs
4x10

brocep curls
more than you can count

[Iron Island]

Great job!

[GTLifter]

Thanks.

I'm convinced the guy who makes the Overkill stuff is some sort of Wizard. Even without cranking the straps down the weights seem to float off the floor. It was magic.

[GTLifter]

757 pull

http://www.youtube.com/watch?v=5rFv_LySNkA


felt a lot faster off the floor...

[ScintillatingStar]

:clap:

RAWR after that one!

[GTLifter]

07/17/10

box squats with light briefs
worked up to
385+100lbchainx6x2

sumo pulls
315+mini bandx6x1

GHR with purple band
4x10

RH
4x15

upper back GMs with SSB
4x15

KB rows with busted shoulder
a bunch

[roadwarrior]

GT... that 757 was nice and smooth. Looking strong as hell brother.

[GTLifter]

thanks

[GTLifter]

07/18/20

diesel crew shoulder warmup
http://www.youtube.com/watch?v=xCp-YynBEvE

a bunch of facepulls

SOHP DBs
10sx20
15sx20
20sx20
20sx20
20sx20

db curls
a few


07/19/10

diesel crew shoulder warmup

internal/external rotations

DB bench press
10x20
15x20
20x20
25x20
30x20...lol...PR!!!...

DB rows
20x20
25x20
30x20
35x20
40x20

standing DB press
10x20
15x20
20x20

curls
4x12






WOO WOOO

the shoulder feels stable painfree

[GTLifter]

07/21/10

diesel crew shoulder warmup

foam roll the hamstring and IT band

light leg curls x 11ty

SSB GMs
barxbunch
155x5
155x5
245x5
335x3
335x3
335x3

raw sumo deadlift standing on a plate
245x3
335x3
425x3
515x1
605x1
700x1...huge PR...
605x5

GHR
4x15

RH
4x10

curls
some

KB rows/shrugs
some...real light..

[GTLifter]

so I figure I'm good for a bit more off the floor in deadlift slippers....

historically my raw conventional has always been higher than my raw sumo except for a brief period in 2005 so I'm tempted to pull heavy conventional in a few weeks but somethign tells me that is a bad idea...

[GTLifter]

07/23/10

diesel crew shoulder warmup

standing db press
10x20
20x20
25x20
30x20
30x20

low incline db press
20x12
30x12
35x12
40x12
40x12
40x12

seated rows
100x15
140x15
180x15
180x15
180x15

facepulls
4x15