Kabeetz: THE INCREDIBLE BULK Fall '08/Winter '09

[Nick]

http://i117.photobucket.com/albums/o61/kabeetz/bulk.gif

Current Stats:

Bodyweight: 202lb.
Measurements: (To be edited in)

Current Pic:


http://i117.photobucket.com/albums/o61/kabeetz/Greece%202008/myrtos.gif

That right there is basically the best damn picture I've ever taken without a shirt on in public ever ever ever ever ever ever LOL

For the uninitiated, check out more information about my journey & transformation to this point by reading my MOTM article here: http://www.afboard.com/forum/271866-post6.html
and you can check out my last log here: http://www.afboard.com/forum/training-logs/590-kabeetz-cut-up-shut-up-2-road-athens.html

Goals: (In priority order)

#1 Gain as much strength as possible, specifically in the Squat/Dead/Bench
#2 Gain as much size as possible
#3 Eat BIG, but eat clean
#4 Maintaining a little heart health cardio (3x a week, 20-30 min)
#5 Partition as much weight to muscle rather than fat, keep the waistline in decent shape.
#6 SLEEP MORE!!!!

The Diet Plan:

I have been really into the writings of Kelly Baggett regarding Skinny-Fat Ectomorphs for some time now. Here is an article: The Skinny-Fat Ectomorph part II (http://www.higher-faster-sports.com/skinnyfatecto2.html)

It really hits home with me.. especially regarding the issues of partitioning. So I will be trying a seven day plan: 5 high calorie (x20 body weight) , 2 low calorie (x10 bodyweight)

Which right now amounts to 4000 high, 2000 low

THURS, FRI, SAT, SUN, MON = x20
TUES, WED = x10

This is best as I am most disciplined and less disctracted in the middle of the work week, and additionally the all important deadlift/bench/squat days will be supported with the high cals.

If this plan sucks or isn't for me, I'll know after 3-4 weeks. Can't hurt to try it!

The Next Step:

My first PL meet 10/11 @ Tribes Hill.

[Tweak]

IN! :cheer:

also lol @ The Incredible Bulk. You dork.

You're gonna be GREAT!!!!!! :D

Btw... nice picture! :naughty: ;)

[Nick]

also lol @ The Incredible Bulk. You dork.


<<<<<<<<<<<< dork

:kiss:


--------


8.24.8

DIET

8:15 a.m. (Pre Workout)

2 scoops Whey
1/2 cup oats

11:15 a.m. (Post Workout)
2 scoops Whey
1 Gatorade

2:00 p.m.
1/2 pound Ground Turkey
.75 cup tomato sauce

5:30 p.m.
Shake:
2 scoops Muscle Milk
1.5 servings anpb
.5 cup oats

8:30 p.m.
1/2 pound Ground Turkey
4 whole eggs
.75 cup tomato sauce

10:30 p.m.
Homemade Protein Cookies (as per recipe in recipe thread):
1 scoop whey
1/2 cup oats
1 serving anpb

1:30 a.m.
Shake:
2 scoops Muscle Milk
1.5 servings anpb
.5 cup oats

TOTALS: 4005 calories 41% Protein 22% Carbs 37% fat

You will see more whole food and less shakes asap

[Pixie]

You look fantastic (as I've already said) in that picture.

Good luck with the training and the meet... Can't wait!!

[bigdamray]

You've done such an awesome job thus far my friend. I look forward to watching your continued progress unfold.

[GFH]

Awesome... gonna follow this brother

[A L]

Glad you're home. Get to eating!

Who is the blonde?????

[Big Sky Guy]

Damn Bro! That is one outstanding pic!!!

As a former fat man...I sure appreciate one of us looking good on the beach!

[Biter]

Woot! Looking great Kab!! IN!

[MikeMoore]

You've done such an awesome job thus far my friend. I look forward to watching your continued progress unfold.

Me too....the next 6 weeks will be lots of fun!! :weightlifter:

[Iron Island]

Get some Waxy Maize, you will love it!

[claire]

I'm in. I like the bulking plan. And can't wait to hear about your first meet :)

[MR. BMJ]

Holy Shit bro, that pic is awesome!!! It's almost like 2 different people from the last one's you posted like 2 months ago. You are looking great man.

Kab, I like your new plan a lot. That's exactly how i'm gonna do it when I start "bulking" in a 2 months. You may need longer than 3-4 weeks to determine the effectiveness considering muscle gain is a very slow process. Play it as it comes though and just continue to tweak it out.

You totally transformed yourself man, that is so awesome to see.

BMJ
:bmj:

[G21]

Holy Hell Kab...I hope your proud of yourself, your transformation is nothing short of awe inspiring. Congrats on all of your achievements and those to come as well...Two things.

1. Whos the blond?...cause damn:naughty::tongue2::coolugh::greengrin:

2. Have you layed out what you'll use as far as supps and super supps? curious.

Keep on keep'n on.

[Nick]

You look fantastic (as I've already said) in that picture.

Good luck with the training and the meet... Can't wait!!


You've done such an awesome job thus far my friend. I look forward to watching your continued progress unfold.


Me too....the next 6 weeks will be lots of fun!! :weightlifter:


Awesome... gonna follow this brother


Damn Bro! That is one outstanding pic!!!

As a former fat man...I sure appreciate one of us looking good on the beach!


Woot! Looking great Kab!! IN!


I'm in. I like the bulking plan. And can't wait to hear about your first meet :)

Thanks for the props and encouragement all. It'll be a fun, successful fall for us ALL, I do hope and believe.


Get some Waxy Maize, you will love it!

I have been meaning to try that stuff post workout. Hit me up if you have a particular brand or site u recommend!


Glad you're home. Get to eating!

Who is the blonde?????


Holy Hell Kab...I hope your proud of yourself, your transformation is nothing short of awe inspiring. Congrats on all of your achievements and those to come as well...Two things.

1. Whos the blond?...cause damn:naughty::tongue2::coolugh::greengrin:

2. Have you layed out what you'll use as far as supps and super supps? curious.

Keep on keep'n on.

1. Blonde is my on again off again on again off again on again gf. She's a cutie.

2. My budget is really extra tight right now as I am expecting a job change in the immediate future so I am not sure where that's going to leave me. My priority will be to eat a lot of whole food and use that to grow, grow, grow.

In terms of supps I would love to be taking:

Red Blast, Creatine, Beta Alanine, BCAA's, Glucurell & Sesapure for minimizing fat gain on a bulk, multivitamin, fish oil

Regarding super supps I will definitely run a nice little test base no matter what and I will plan further when I figure out what sort of budget I have to work with. :evil[1]:

Priority one will be filling the shopping cart with lots of bloody animal carcass though.


Holy Shit bro, that pic is awesome!!! It's almost like 2 different people from the last one's you posted like 2 months ago. You are looking great man.

Kab, I like your new plan a lot. That's exactly how i'm gonna do it when I start "bulking" in a 2 months. You may need longer than 3-4 weeks to determine the effectiveness considering muscle gain is a very slow process. Play it as it comes though and just continue to tweak it out.

You totally transformed yourself man, that is so awesome to see.

BMJ
:bmj:

Thanks BMJ! You are absolutely right... I will be tracking to make sure the scale is going up weekly and the iron and occasional tape measuring will let me know that strength and size are following. Like you said, if not, I will tweak as necessary.



SO AMPED TO GROW!!!!!!

[kook]

Kab! glad you had fun in greece.

you look incredible in that pic, all the hard work def payed off.

now its time to turn into a monster.

[oldlifter50]

You both look good in the pic. Now you have a good sound plan. Gonna be fun watching you progress through this.

[CK]

INNNNNN you look AMAZING!!!!!!!!!!

[Nick]

Thank you Kook, OL and CK!! It's nice to cut and see changes and stuff, but its funnnn to grow and strengthen.




8.26.8

SHOULDERS & TRIS

Military Press
Bar x 10
95 x 8
115 x 6
135 x 4
135 x 3
135 x 3 + 2 reps Push Pressed

Seated DB Press
50's x 6 x 3

Lateral Raise Machine
40 x 10 x 3

Facepulls
90 x 10 x 3

Seated 2-hand Overhead DB Tricep Ext
65 x 10
70 x 10 x 2

Pushdowns with Metal \/ attachment
70 x 8 x 3

NOTES: Elbow was a train wreck yesterday, doing even the most random things. It feels like the inside of a tennis ball that is unraveling in there. This workout was solid, but my left arm just felt weaker and weaker as the workout progressed and I had to keep it light. Grrrr. I might have to try squatting with a standard bar or Buffalo bar to see if it helps. Sunday all day I felt fine. Grrrrrrr. I know I'll figure it out eventually, no big deal.

[oldlifter50]

Good workout when you do the seated DB presses do you have palms facing. You will hit the triceps even more with that position. Remember ice the elbows after a workout like that. Ice them then put the ice in a box with a few Fosters. See I know how to recycle.

[Tweak]

Hey. Take it easy on the elbow, buddy. You're too young to be havin' joint problems like that. Ice ice ice and keep the weight down for awhile, stud. :nono:

Don't be a typical boy and just pick up where you left off. lol

[Auzzie]

Look forward in tracking your progress! all the best with it mate.

Also good to see your going to get more whole food in there!!

[P Bo]

Kab...a great plan with great motivation and determination. Your Greece photo is hot...let's see how you crank up the heat even more. Please post pics often....of course purely so we can all follow your progress. Yes, that's the reason.....

[Pixie]

Kab, this may seem random, but there's a point to the questions...

1. When did you squat last (sorry haven't looked at your other log to see if that tells me)? Sunday?

2. How close are your hands to your shoulders when you squat?

Reasoning for the questions: Someone we trained with was getting major elbow problems on upper days, but not so much on lower. He'd feel pain in them the day after workouts almost regularly. He described it as feeling like his elbows were ripping apart. Something kind of similar to what you're talking about. I made my standard suggestion of making sure he stretches and does curls to keep muscle balance, good lubrication (insert dirty comments as you see fit) and good length. Things felt better, but not great. So we went a step further... After examining other areas of his lifting, from placement of his hands on the bar when he benches and squats, his technique with accessory work, nerve length, etc. Anyway, we ended up moved his hands wider when he squatted. His hands were literally right next to his shoulders when he squatted (inside of the rings). The "drive" into the bar on the ascent was putting this odd tweak on the elbows. Magically, when we moved his hands out, his elbows didn't hurt as much. He moved them out slowly so that he could get used to it (not feel like the bar was rolling and such), but it did seem to help. Now, he's darn near out as far as he can legally be and says he has no more elbow problems.

I'm not even sure this will help you. Maybe it will, maybe it won't, or maybe it'll help someone else. Maybe your arms are already wide when you squat... hence asking. Just "talking" out loud here, brainstorming. It's just a line of thinking that might help. Basically what I'm saying is that it may not even be your upper body days that are hurting your elbows. Sure, you still need to ice and rest as appropriate, but there's possibly another reason for the problem that we wouldn't have normally considered. Can you think of anything like this??

[Nick]

Good workout when you do the seated DB presses do you have palms facing. You will hit the triceps even more with that position. Remember ice the elbows after a workout like that. Ice them then put the ice in a box with a few Fosters. See I know how to recycle.

I don't have palms facing (I do palms facing with the floor presses). I will try that. And yeah I'm an ice-aholic lately!


Hey. Take it easy on the elbow, buddy. You're too young to be havin' joint problems like that. Ice ice ice and keep the weight down for awhile, stud. :nono:

Don't be a typical boy and just pick up where you left off. lol

<<<< Typical dumb boy.

:o ;)


Look forward in tracking your progress! all the best with it mate.

Also good to see your going to get more whole food in there!!

Thanks bro, glad to have you following along.


Kab...a great plan with great motivation and determination. Your Greece photo is hot...let's see how you crank up the heat even more. Please post pics often....of course purely so we can all follow your progress. Yes, that's the reason.....

LOL I'll try. Although bulk progress pics aren't always as visually appealing. "Yes, yes, I can see you got fatter than last week.. good work good work!" :)


Kab, this may seem random, but there's a point to the questions...

1. When did you squat last (sorry haven't looked at your other log to see if that tells me)? Sunday?

2. How close are your hands to your shoulders when you squat?

Reasoning for the questions: Someone we trained with was getting major elbow problems on upper days, but not so much on lower. He'd feel pain in them the day after workouts almost regularly. He described it as feeling like his elbows were ripping apart. Something kind of similar to what you're talking about. I made my standard suggestion of making sure he stretches and does curls to keep muscle balance, good lubrication (insert dirty comments as you see fit) and good length. Things felt better, but not great. So we went a step further... After examining other areas of his lifting, from placement of his hands on the bar when he benches and squats, his technique with accessory work, nerve length, etc. Anyway, we ended up moved his hands wider when he squatted. His hands were literally right next to his shoulders when he squatted (inside of the rings). The "drive" into the bar on the ascent was putting this odd tweak on the elbows. Magically, when we moved his hands out, his elbows didn't hurt as much. He moved them out slowly so that he could get used to it (not feel like the bar was rolling and such), but it did seem to help. Now, he's darn near out as far as he can legally be and says he has no more elbow problems.

I'm not even sure this will help you. Maybe it will, maybe it won't, or maybe it'll help someone else. Maybe your arms are already wide when you squat... hence asking. Just "talking" out loud here, brainstorming. It's just a line of thinking that might help. Basically what I'm saying is that it may not even be your upper body days that are hurting your elbows. Sure, you still need to ice and rest as appropriate, but there's possibly another reason for the problem that we wouldn't have normally considered. Can you think of anything like this??

I like your line of thinking. Squatting is the worst for me... we have been bringing my elbows out as I was using a pretty close oly grip... hopefully that will show improvement over time.

I thought the two weeks off would make a big difference. That part kind of gets me.

For example, I have been lifting for two years now and on bench whenever I would fail it would be like 3-4 inches off my chest or maybe just getting it off my chest.

Now, over the last 6 weeks,... I am failing on lockout, not on both sides or my right side, but my left. So I am losing strength or the ability to use my strength as a result.

I am sure things like adjusting my grip and eliminating certain movements will fix the problem over a little time.. I just get a little nervous especially when I see what is now a very exaggerated assymetry develop.


NO STRESS!!
-------------------

8.26.8

DIET

BWx10ish

5:30 a.m. Pre-WO
1/2 cup oats
2 scoops whey

7:30 a.m. Post-WO
2 scoops whey
1 gatorade

10:30 a.m.
1/2 bag frozen string beans
6 oz Grilled Chicken

1:30 p.m.
1/2 bag frozen string beans
6 oz Grilled Chicken

5:30 p.m.
6 oz Grilled Chicken

8:00 p.m.
Homemade Protein Cookies
1 scoop musclemilk
1/2 cup oats

10:30 p.m.
3 eggs scrambled

TOTALS: 2,250 cals 56% protein 23% carbs 21% fat

[Pixie]

Could you possibly have a nerve impingement in the scalenes or traps? G-Rex lost some strength in his arm due to scar tissue buildup (from his surgery) and his scalenes ended up being crazy tight. A little massage (not pleasant) and he's gaining strength back.

[Nick]

I haven't felt anything like that, my guess is no. I am pretty sure its an elbow specific issue, but who knows. I don't have health insurance but hopefully sometime soon :)

[Sarge]

In it to win it, get 'em! :boxing::deadlift:

[Pixie]

I haven't felt anything like that, my guess is no. I am pretty sure its an elbow specific issue, but who knows. I don't have health insurance but hopefully sometime soon :)

You wouldn't necessarily know if your scalenes were clamping on a nerve except for things like tingling, numbness or loss of strength. Some get headaches too.

See if your girl could give you a deep neck massage... can't hurt right? ;)

[Cynical Simian]

Phenomenal work, Kab. I agree with BMJ: that pic and your past ones really look like two different people.

[Nick]

In it to win it, get 'em! :boxing::deadlift:

You know it!


See if your girl could give you a deep neck massage... can't hurt right? ;)

Noooooow we're talking. :greengrin:


Phenomenal work, Kab. I agree with BMJ: that pic and your past ones really look like two different people.

I will have to thank the Gods of lighting and good camera angles!

---------

8.27.8

CARDIO

30 Minutes
2.6+ Miles
410 calories

DIET

9:00 a.m.
2 scoops Musle Milk

11:00 a.m.
4 oz Grilled Chicken
1 tablespoon ANPB

1:30 p.m.
4 oz Grilled Chicken
1 serving brown rice
1 table spoon ANPB

3:00 p.m.
2 scoops Muscle Milk
1 serving ANPB

5:30 p.m.
2 scoops Muscle Milk

9:00 p.m. Post Cardio
1 bowl protein pudding:
1 package sugar free instant Pistachio Jello
2 scoops Six Star Vanilla Whey
2 cups Hood Calorie Countdown Milk

Big win for the Mets!

Totals: 2330 calories 44% Protein 22% Carbs 34% Fat

---

Did some big time grocery shopping last night, looking forward to 5 straight big cal eating days. :dinner::taz:

Woke up this morning, downed my pre-workout shake, iced the elbow, but my lower back felt real funny and I felt very tired. So I am going to juggle the schedule a bit and lift with the team tonight. Looking forward to it.

[*Bunny*]

:cheer::cheer::cheer:http://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gif

[Tweak]

Nice job on the cardio! Also IM SO JEALOUS OF YOUR DIET! lol

:banana:

[Nick]

:cheer::cheer::cheer:http://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gifhttp://www.afboard.com/forum/../images/smilies/cheer%5B1%5D.gif

:kiss:


Nice job on the cardio! Also IM SO JEALOUS OF YOUR DIET! lol

:banana:

Wait until u see my diet tomorrow you might jump off a bridge. Clean bulking = A LOT of food. I keep adding and adding things into fit day it's grrreeeaat.


I picked up some new chucks at lunch along with some sleeves, and ordered my singlet and some xt sleeves, and will be ordering titan wraps later.

Self back pat. :woot:

[bigdamray]

:kiss:



Wait until u see my diet tomorrow you might jump off a bridge. Clean bulking = A LOT of food. I keep adding and adding things into fit day it's grrreeeaat.


I picked up some new chucks at lunch along with some sleeves, and ordered my singlet and some xt sleeves, and will be ordering titan wraps later.
Self back pat. :woot:


That's KEWL!!:coolred:

[ViRTuouS]

Incredible Bulk! I :heart: it!!!

Amazing beach pic!! looks gooooood!

So tell me...

goal #6? Have you been getting more sleep?

[oldlifter50]

Ok the diet looks good and clean bulking that is great. I always remember how bodybuilders used to bulk with malts, lots of whole eggs, and high fat foods.
Wish you the best with it and want to see what you eat on a heavy training day.

[Nick]

goal #6? Have you been getting more sleep?

I have been laying down to bed earlier, so that is a start. I just have to train myself to fall asleep sooner. And I've been waking up a lot during the night which ruins my rem. I will keep you posted.


Ok the diet looks good and clean bulking that is great. I always remember how bodybuilders used to bulk with malts, lots of whole eggs, and high fat foods.
Wish you the best with it and want to see what you eat on a heavy training day.

I will post up tomorrow!

Tonight's workout was great. I am feeling strong. The new neoprene sleeves have this tendonitis prevention strap at the bottom and I noticed a significant difference as the workout wore on! Hopefully the trend continues!!

I got in early to deadlift and timed it so I would be done as the team began their second back movement, and it worked out perfectly.

8.28.8

BACK & BIS

Deads
185 x 8
225 x 6
275 x 4
315 x 3
365 x 3
435 x 1 - ties my PR!
225 x 10

I know I know I know should be staying away from singles, but I needed to know that I was fully back from the layoff and it looks I am. I am going to try go for 405 for 3 next week and build from there. Looking for 450, maybe 460 at the meet. I keep making progress the way I am training my DL so I feel like I shouldn't mess with what isn't broken for now.

T-Bar Rows
2p x 10
2p + 25 x 10 x 2

Padded T-Bar Rows
2p + 25 x 10
3p x 8
3p + 10 x 8 +10lb. :pr8:

Hammer Strength Low Row
2p per side x 8 x 2
2p + 25 per side x 7

Power Shrugs/Shrugs
315 x 10
225 x 10
275 x 10
315 x 10
315 x 10

Preacher curls - 3 sets
21's - 2 sets
Hammer Curls - 3 sets

NOTES: I've never trained during the week with the team before, I can't tell you how much I enjoy it. Just a very focused group of individuals who love to lift as much as I do. Elbows felt a little crappy at times, but actually felt better as the workout progressed. Really encouraging!

[MikeMoore]

Real good workout tonight Chris, was nice to have you there during the week for a change. You hit the back hard, need to thicken it up!! LOL!!

And you definitely helped push me, with my back still sore I wasn't sure how much I'd do. I wasn't at my best, but wasn't too bad either. I'll take it!!

So thanks for showing up tonight. Think it helped push everyone. Glad the elbows felt better, maybe I should look into getting those sleeves!!

And again, we have a new recruit, he did well, just gotta get him outta that BBer mentality!! But a strong kid, will be interesting. I, of course didn't mind staying late to help him at all, but man it sucked getting out of there at almost 9:30!! NEVER been there that late! But was worth it, he took to the squatting nicely.

Again, awesome job tonight,brother! Oh....and you WILL no doubt pull 450 at the meet.

[Iron Island]

435 x 1 - ties my PR!

You couldn't have put 440 on the bar??! ;)

[Pixie]

Nothing wrong with an occasional single, as long as you're getting the rest of the work it and not hurting yourself.

Great job, Kab.

[Nick]

Real good workout tonight Chris, was nice to have you there during the week for a change. You hit the back hard, need to thicken it up!! LOL!!

And you definitely helped push me, with my back still sore I wasn't sure how much I'd do. I wasn't at my best, but wasn't too bad either. I'll take it!!

So thanks for showing up tonight. Think it helped push everyone. Glad the elbows felt better, maybe I should look into getting those sleeves!!

And again, we have a new recruit, he did well, just gotta get him outta that BBer mentality!! But a strong kid, will be interesting. I, of course didn't mind staying late to help him at all, but man it sucked getting out of there at almost 9:30!! NEVER been there that late! But was worth it, he took to the squatting nicely.

Again, awesome job tonight,brother! Oh....and you WILL no doubt pull 450 at the meet.


The cool thing is that the guys who seem to get into PL, and the team, do it because they love to train and have a real desire to get better and do what it takes to get there and really want to learn. That's the kind of mentality you need to be successful in lifting and in life.

No doubt is right on the 450!


435 x 1 - ties my PR!

You couldn't have put 440 on the bar??! ;)

LOL, true. Last week I maxed at only 375 so I played it a little conservative! Wasn't sure what to expect.


Nothing wrong with an occasional single, as long as you're getting the rest of the work it and not hurting yourself.

Great job, Kab.

Thanks Pixie!

8.28.8


DIET

5:45 a.m. (aborted Pre-Workout)
2 scoops whey
+ 1/2 cup oats
1 skinny cow flying saucer
1 serving sugar free shortbread cookies

9:00 a.m.
5 oz Lean Ground Turkey
1 whole wheat lo carb tortilla
1 tblspn ANPB
salsa

12:00 p.m.
5 oz Lean Ground Turkey
1 whole wheat lo carb tortilla
1 tblspn ANPB
1 serving brown rice
salsa
1 kiwi

3:00 p.m.
5 oz Lean Ground Turkey
1 tblspn ANPB
1 serving brown rice
salsa

5:30 p.m. (Pre-Workout)
2 scoop whey
1/2 cup oats
1.5 cups calorie countdown chocolate milk

During Workout
Tons of water
1 lo-carb monster
1/2 package no fat high sugar fruit snacks

9:30 p.m. (Post Workout)
2 scoops whey
1/2 cup oats
1/2 package fruit snacks
1 kiwi
1 skinny cow flying saucer

11:15 p.m.
3 servings low fat cottage cheese
3 tablespoons ANPB
1/2 package sugar free jellow powder

TOTALS: 4,038 calories 36% protein (359g), 34% carbs (344g net), 30% fat (134g)

NOTES: Food is good :)

[P Bo]

Kab....I have no idea what a skinny cow flying saucer is but it sounds fun. I don't think we have those things here in Canada. What the heck is it?

[Nick]

Skinny Cow is a line of crazy good tasting low calorie ice cream and dairy products.

The Skinny Cow: My Products (http://www.skinnycow.com/products.php)

[P Bo]

Ah! Okay, I have seen those in a couple of stores here. I recall them being rather pricey here and probably did a quick cost-benefit analysis on them and realized that I'd slam all those back in one sitting.

[Nick]

I'd slam all those back in one sitting.

LOL! That's pretty much my m.o. too, especially when cutting. Better off to have a REAL cheat meal once a week than stock up on fake low cal shit that you end up binging on the night you buy it.

[BigJimCalhoun]

Looking great bro.

[dubdubs]

skinny cow :dinner:

omg how could you talk about that stuff :redevil:

[GFH]

Tying PR's already.... ATTTTTAAAAA BOY

[JayC]

IN BRO!!! Love the log. Get-R dun! :)

[Sarge]

holy hell! +50lbs DL and you haven't even hit the Denny's buffet yet!!!!!!!

Get 'em brutha!!! GET 'EM!!! 500lb Dead BOOOI:taz:

[Nick]

Thanks GFH, JayC, Sarge... everything is feeling on track and good, very thankful. 6 weeks of training out from the meet.

8.30.08

BENCH DAY

Bench
Bar x 10
95 x 6
135 x 6
185 x 6
210 x 3
210 x 3
210 x 4
210 x 3

Struggled keeping my elbow tucked first 210 set, with my feet staying planted 2nd set, and finally put things together for a great third set.

3 Board
210 x 5
217.5 x 3 (misloaded my fault)
220 x 2
220 x 3

Still just getting used to board work, gonna get there.

DB Floor Press
65's x 10
70's x 7
70's x 4 x 2

Struggled with these a little bit more than usual, will make sure I kill em next time.

Incline Bench
135 x 7
140 x 5
145 x 4 x 2

Big improvement over last week.

Speed Bench Purple Minis
95 x 3 x 10

Not fast enough but improving...

Rope Pushdowns
80 x 12
85 x 12 x 3

Notes: Very solid workout, generating some positive momentum down the stretch.

And yesterday's diet:

8.29.8

DIET

7:30 a.m.
2 scoops whey
1.5 cups carb countdown chocolate milk
1 serving sugar free shortbread cookies
6 fish oil caps

10:30 a.m.
5.25 oz grilled chicken
1 tablespoon anpb
1 serving brown rice
1 lo carb wheat tortilla
taco sauce

1:30 p.m.
5.25 oz grilled chicken
1 tablespoon anpb
9 oz sweet potato
taco sauce

3:30 p.m.
5.25 oz grilled chicken
1 tablespoon anpb
1 serving brown rice
1 lo carb wheat tortilla
taco sauce

7:30 p.m. (work was hectic couldnt get away to eat!)
5.25 oz grilled chicken
1 tablespoon anpb
1 serving brown rice
1 lo carb wheat tortilla
taco sauce

10:00 p.m.
3 servings low fat cottage cheese
1 serving anpb
sugar free jello powder
1 Bud Light

12:30 a.m.
4 egg omelette
shake: 1 serving whey

TOTALS: 4,013 cals 381g protein (39%), 295g -30g fiber carbs (28%), 135g fat (31%)

[Iron Island]

Damn thats alot of volume! Us long arm guys always have a problem with the 3 board. It puts us in no mans land lol

[Nick]

Damn thats alot of volume! Us long arm guys always have a problem with the 3 board. It puts us in no mans land lol

Lot of volume but a great workout. I brought along some whey, sipped on gatorade throughout and grabbed a slice of pizza down the stretch, lol

I think the speed work is really making a difference. I felt more explosive today, except for a couple sets near the end where for some reason i struggled with my first rep more than any other! I think leg drive, stay tight, stay tight, tuck the elbow, grip the bar hard as heck try and pull it apart and forget to fn PRESS!!!

[MikeMoore]

Good day today Chris. Did much better today than last week. Starting to come together. I think it was something with your setup that was messing up your first rep on those sets, cause then you flew right by the other 2 reps. But we'll work on it more. Next week I won't hand off to you as much and watch you more from the front and side.

Don't worry about the boards I suck at them too, you'll get the hang of them, first week with those. But wanna start getting heavier weight in your hands. :)

You are definitely moving the bar quicker off your chest. Very nice....like I said coming together....few more weeks to go.....:weightlifter:

[oldlifter50]

Something I try to do that might help with the sets as they get heavy. I treat each weight the same. I move the bar with the same control and form be it the empty bar or the max for the day. The chalking thing on the middle knurling helps with it.

Good looking diet too. Man, you remember to turn the elbows in when beginning the descent and you will rock.

[Hidngod]

Hey, man. I wondered where you went, LOL.
Terrific log already.

[CK]

DIET


10:30 a.m.
5.25 oz grilled chicken
1 tablespoon anpb
1 serving brown rice
1 lo carb wheat tortilla
taco sauce

1:30 p.m.
5.25 oz grilled chicken
1 tablespoon anpb
9 oz sweet potato
taco sauce

3:30 p.m.
5.25 oz grilled chicken
1 tablespoon anpb
1 serving brown rice
1 lo carb wheat tortilla
taco sauce

7:30 p.m. (work was hectic couldnt get away to eat!)
5.25 oz grilled chicken
1 tablespoon anpb
1 serving brown rice
1 lo carb wheat tortilla
taco sauce

10:00 p.m.
3 servings low fat cottage cheese
1 serving anpb
sugar free jello powder
1 Bud Light

12:30 a.m.
4 egg omelette
shake: 1 serving whey

TOTALS: 4,013 cals 381g protein (39%), 295g -30g fiber carbs (28%), 135g fat (31%)


Came back to catch up and couldn't understand why everyone was calling you a skinny cow and there is a lot of variety in your food LMAO.

:rofl:

[MikeMoore]

Chris, nice job again today! Squat is coming together nicely. Ice those elbows and take Troys advice with the Aleve, he knows what hes talking about.

[MR. BMJ]

Chris, nice job again today! Squat is coming together nicely. Ice those elbows and take Troys advice with the Aleve, he knows what hes talking about.

Mike, you have some kick ass arm size going there my man!!!

Awesome job on that. You are looking thick man.

BMJ
:bmj:

[MikeMoore]

Mike, you have some kick ass arm size going there my man!!!

Awesome job on that. You are looking thick man.

BMJ
:bmj:

Its just an optical illusion....their not that big....took a good pic that day....all smoke and mirrors :)

[Nick]

Chris, nice job again today! Squat is coming together nicely. Ice those elbows and take Troys advice with the Aleve, he knows what hes talking about.

Thanks bro, I definitely will. I wanna figure this out because its such a distraction from my goals, right now I just wanna get to the meet even if I have to saw the whole damn arm off.

8.31.8

Squat
Bar x 10
105 x 8
145 x 8
195 x 5
235 x 3
255 x 2
275 x 2

----until this point everything was a struggle and not going well. As we do every week we tried something different with my form, this time lowering the bar placement on my back a bit, and something really clicked I felt so much smoother through the eccentric and concentric than I have since we started using the heavier squat bar a couple months ago.

275 x 2
290 x 2 Rep :pr8:
305 x 1 Free Squat :pr8:,

first time I got over 3 with the team... got stapled on the second rep but cuz of mental failure, was tentative about going for it then rushed it, felt something kinda crazy shooting pain on the way down in my elbow or shoulder who knows and got distracted. Got to block it out.


It was a good day. Everybody in the crew came up big and took their squat to a new level over last week and it doesn't get much better than that.

8.30.8

DIET

Too tired to post details but went like this:

3,083 cals clean 42% protein, 33% carbs, 26% fat
plus a Saturday night Cheat meal of:

P.F. Chang's 3/4s Szechuan Flatbread, 1 Kung Pao Chicken, 3/4 Chicken Chow Fun, 1 Amstel Light :dinner:

----------------------

Tomorrow will be the two year anniversary of when I started lifting for real for real and signed up at my gym. Labor Day 2006. If I recall correctly: 115 bench, 115 squat, 105 deadlift.

[Pixie]

Congrats on the 2-year anniversary and the squat PR. That's great.

[Nick]

9.1.8

SQUAT ACCESSORY WORK

SLDL's
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8 +2 rep :pr8:

Last two reps were brutal

Lying Leg Curls
70 x 10
90 x 10
110 x 10 x 2

Seated Calf Raise
2p + 10 x 14 x 4

Kept the reps very slow and long pause at the top

Decline Sit ups
BW x 12
+25lb. x 12
+25lb. x 8
+25lb. x 9

8.31.8

DIET

8:30 a.m. Pre-WO
2 scoops whey
1/2 cup oats
1 serving sugar free cookies

11:45 a.m. Post-WO
2 scoops whey
1/2 cup oats
2.5 servings gatorade
1 mini package skittles

forgot my food at home next two meals... f.

2:00 p.m.
1 desert moon lo-carb chicken fajita burrito

4:45 p.m.
1 desert moon lo-carb steak fajita burrito

7:45 p.m.
1 cytogainer vanilla

10:30 p.m.
1 can tuna
1 serving ANPB
1 lo-carb wheat rotilla

11:30p.m.
1 box sugar free chocolate pudding
2 servings calorie countdown chocolate milk

TOTALS: 4,186 calories 33% protein, 32% carbs, 34% fat

[Hidngod]

I was reading through that fast & I thought it said chicken fat burritos. :eek2:
Congrats on all your PRs, man. Looks like that team atmosphere is good for ya. Colour me jealous.
I'm off on Vacay.
Cya next week.

[Nick]

WEIGHT
upon waking

8/25 - 202 lb.
9/1 - 209.2 + 7.2 lb.

I will be re-calibrating my calorie intake for x20 and x10 Thursday morning after the two lo-cal days coming up now.

----

9.1.8

DIET

8:15 a.m. Pre-WO
Cytogainer Vanilla

11:00 a.m. Post-WO
2 scoops whey
1/2 cup oats
1 large Gatorade

2:30 p.m.
4 oz 93% Lean Ground Beef
1 slice 2% cheese
2 slices whole wheat

4:00 p.m.
1 package sugar free jello-pudding
2 cups hood calorie countdown milk
1 scoop whey

5:30 p.m.
8 oz Ground Turkey
1 serving anpb
1 tablespoon soy sauce

8:00 p.m.
4 oz 93% Lean Ground Beef
1 serving almonds

9:30 p.m.
Protein cookies:
1/2 cup quaker oats
1 serving whey
splenda

11:30 p.m.
4 eggs

TOTALS: 4,035 calories 39% protein, 32% carbs, 30% fat

[Tweak]

Holy crap I'm enviious of your diet. lol

Lookin good in here, kiddo! :banana:

[dubdubs]

hola dubdub.. como tu estas? :rose:

[CK]

congrats on the PRs!!!!! :dj:

[A L]

Nice job Kab.

What are your goals for the meet?

[Nick]

Holy crap I'm enviious of your diet. lol

Lookin good in here, kiddo! :banana:

The diet is great. The food prep and the increased grocery bill is a bitch, but the eating and the feeling fuller and thicker, even if it just mental after only a week, is just so great. 7 pound jump blew my mind.


hola dubdub.. como tu estas? :rose:

I'm doing good :D. Having some ridiculous elbow tendonitis and shoulder issues... as I modify my technique and form I am going to beat them and be a much better lifter cuz of it. So its a blessing in disguise!


congrats on the PRs!!!!! :dj:

Thanks CK. :kiss:


Nice job Kab.

What are your goals for the meet?

I haven't set my openers or created official goals yet... but its looking like this:

Squat 325/Bench 235/Deadlift 450 which would put me at 1010, and my one for sure defined goal is a 1,000 total.

When we start training singles I'll have a better idea. I might be able to aim a little higher on a couple of those lifts.

Mostly I just want to open low, get numbers on the board, get some experience, have some fun, and then eat like a madman afterwards and knock back a couple brews. :)

[claire]

I haven't set my openers or created official goals yet... but its looking like this:

Squat 325/Bench 235/Deadlift 450 which would put me at 1010, and my one for sure defined goal is a 1,000 total.

When we start training singles I'll have a better idea. I might be able to aim a little higher on a couple of those lifts.

Mostly I just want to open low, get numbers on the board, get some experience, have some fun, and then eat like a madman afterwards and knock back a couple brews. :)

That is a great plan :coolred:

[A L]

Squat 325/Bench 235/Deadlift 450 which would put me at 1010, and my one for sure defined goal is a 1,000 total.

When we start training singles I'll have a better idea. I might be able to aim a little higher on a couple of those lifts.

Mostly I just want to open low, get numbers on the board, get some experience, have some fun, and then eat like a madman afterwards and knock back a couple brews. :)

I've been told to open with something I can triple in the gym. The go for a PR for my 2nd, and if I hit that pick something huge and go for broke on my 3rd.

Like you I want to get my first meet under my belt and just enjoy the day.

:nod:

[Nick]

I took the day off yesterday, shoulder (I think the rotator cuff) really benefited, but the elbow is the not as much. I am going to up the dose on the fish oil and glucosamine, etc. see what happens. I am contemplating trying cissus as well.

The strategy is to cut back on accessory work and eliminate anything remotely painful.. I expect that I will be able to bench and squat this weekend.

If my shoulder continues to feel better I will start doing some very light rotator cuff complexes this weekend and start regularly static stretching again, I need to improve my flexibility!

9.2.8

DIET

X10 Bodyweight Day 1 of 2

8:00 a.m.
2 scoops whey
1/2 cup oats

10:30 a.m.
4 oz 93% Lean Ground Beef
1 lo-carb tortilla

1:30 p.m.
4 oz 93% Lean Ground Beef
1 slice 2% cheese
1 serving brown rice
1 lo-carb tortilla

3:30 p.m.
4 oz Lean Ground Turkey
1 slice 2% cheese
1 serving brown rice

6:30 p.m.
2 scoops whey
1 cup calorie countdown milk

9:00 p.m.
1 plate baby spinach
no calorie walden farms ceasar dressing

10:30 p.m.
3 eggs

TOTALS: 2,215 cals 42% Protein, 26% Carbs, 32% Fat

[Biter]

Kab, take good care of the rotator cuffs - always important to have them healthy, believe me on that one. :)

Beyond that, wow... PR on top of PR. I'd say you're killing it but that's an understatement. :D

[Sarge]

was that a one-two PR punch?

2 days in a row?! Kickin' arse :coolugh:

[oldlifter50]

Interesting diet there. Keep it up and you might just get lean and strong, then make me look bad.

[Nick]

Kab, take good care of the rotator cuffs - always important to have them healthy, believe me on that one. :)

Beyond that, wow... PR on top of PR. I'd say you're killing it but that's an understatement. :D

Thanks bro. I put together some good shoulder rehab exercises I will start trying them. If you have any ideas let me know.


was that a one-two PR punch?

2 days in a row?! Kickin' arse :coolugh:

Thanks mang. I gotta keep stepping it up and get as strong as possible.


Interesting diet there. Keep it up and you might just get lean and strong, then make me look bad.

The diet is 5 days at 20x bodyweight, 2 days a 10-12x. The idea being that it will minimize fat gain on the low days and then the caloric flood will actually spur more rapid muscle growth on the high days. I am experimenting, we'll see in a few weeks where we're at.

----

Looking forward to tonight's workout. The challenge I've been given is simple: deadlift 405 for as many reps as possible, not settling for less than a triple. Really looking forward to it. Then I will do any accessory work with the team my shoulder and elbow allow. They feel so much better today, I gotta keep 'em feeling good for benching on Saturday.


Yesterday's diet:

9.3.8

DIET

TOTALS: 2,292 calories 41% protein 26% carbs, 34% fat

I lost four pounds of mostly water in the two days. 205.2 on the scale today. Bringing my calorie goals for the next five 20x days to 4,100.

[Tweak]

You're the PR King! :bear::bear:

[Nick]

How many times must I tell you that the PR king is NOT to be represented by a dancing cuddly teddy bear ? ;) :kiss:

---

Tonight's workout was awesome, a true battle. The main event was 405 for max reps, the goal being to see if I could triple it, therefore meaning a 450 pull would be realistic.

9.4.8

BACK DAY

Deadlifts
185 x 8
225 x 6
275 x 4
315 x 3
365 x 3
405 x 5 +4 Rep :pr8:

F yeah! Ugly but beautiful. Ear to ear smile.

Padded T-Bar Rows
3p x 8
3p x 10
3p +25 x 10 +15lb. :pr8:

Hammer Strength Low Rows
2p x 8
2p x 8
2p +35 x 8 +10lb. :pr8:

Shrugs
215 x 10
275 x 10
315 x 10
365 x 7

Preacher Curls
EZ + 30 x 10
EZ + 40 x 8
EZ + 50 x 8 (i think)

Just for shits and giggles:

21's
EZ + 20
EZ + 30

Standing Rope Crunch
120 x 10
120 x 10
120 x 8

NOTES: Just an awesome, awesome workout. It's funny that my elbow kills me when I lather my hands or drive, my shoulder kills when trying to put on and take off the belt for the top dead set, but when the sets began and the weights started moving, I felt nothing but good old fashioned intensity. All I ask for is to be able to get the job done, I really expect a huge bench and squat weekend coming up. The team is really competitive right now in a positive way and everyone is pushing each other to new heights. Really proud of these guys and glad to be apart of it.

[Iron Island]

Great job!

[ice2003]

Looking solid in here, man.

[MikeMoore]

Good workout Chris, looking good.

[GFH]

405 x 5? BOSS DUDE!

[CK]

:bear::bear::bear::bear::bear::bear::bear::bear::b ear::bear::bear::bear::bear::bear::bear::bear::bea r::bear::bear::bear::bear::bear::bear::bear::bear: :bear:


:hyper::hyper::hyper::hyper:

[Pixie]

PR Dance!!

:bear: :bear: :bear: :bear: :bear:

[ViRTuouS]

Yay! PR dance!

:coolred::wiggle::chicken::coolred::wiggle: :chicken::coolred::wiggle::chicken:


I guess the chicken has stage fright, STOP LOOKING AT HIM



:lol:

[Nick]

Thanks II, Ice, Mike GFH, CK, Pix, Virt!!!


Best part is that today I feel great. I think this aleve every 12 hours and the tuesday rest made a HUGE DIFFERENCE. Also I increased my glucosamine supp to 6 servings daily and my fish oil to 8, I think that is helping.

This first meet is just keeping me super motivated and focused.

Got some new equipment in yesterday, definitely exchanging the singlet for a larger size hahaha.

Current supplements: Fish Oil, Glucosamine/etc., Sesame oil, multi v., BCAA's, Beta-Alanine

-------

Yesterday was back to big eating, :woot: for that.

9.4.8

DIET

6:00 a.m.
1 serving cytogainer vanilla
1 serving sugar free cookies

9:30 a.m.
5 oz Lean Ground Turkey
1 lo carb wheat wrap
1 serving ANPB
taco sauce

12:30 p.m.
5 oz Lean Ground Turkey
1 lo carb wheat wrap
1 tbspn ANPB
taco sauce

3:00 p.m.
5 oz Lean Ground Turkey
1 tbspn ANPB
taco sauce

5:15 p.m. (Pre-WO)
2 scoops whey
.25 cup oats
1 serving rice pudding

8:45 p.m. (Post-WO)
1 large gatorade
2 scoops whey
.25 cup oats
1 serving rice pudding

10:00 p.m.
4 eggs

11:30 p.m.
3 servings low fat cottage cheese
1 serving anpb

TOTALS: 4,140 calories 36% protein, 30% carbs, 34% fat

[A L]

What size singlet did you get, and where did you get it?

I gotta order mine soon.

[Sarge]

FAWK YAH BUDDY!!! BIGGG PULL!!!

5-0-0 should be in the sights soon!!!!!!!!!!!

[Big Sky Guy]

Good job on the PR!!!

[Nick]

What size singlet did you get, and where did you get it?

I gotta order mine soon.

I got an XL from Inzer, and I will be switching it for an XXL. You should consider a 3X unless you like the feeling of clinging spandex :)

They get theirs from matmanwrestling.com if you want to see other options, I know you were hoping for a custom pink one.


FAWK YAH BUDDY!!! BIGGG PULL!!!

5-0-0 should be in the sights soon!!!!!!!!!!!

That would be a f'n awesome New Year's gift to myself bro! hehe I look forward to that #.


Good job on the PR!!!

Thanks BSG!

[ice2003]

How does that cytogainer taste? How have your results been?

[Nick]

How does that cytogainer taste? How have your results been?

Cytogainer tastes good, not at muscle milk level but good. As weightgainer/mrps go though it's just under 600 cals, all whey and complex carbs, no simple sugars, no fructose, low fat. So it serves a good purpose. I don't think I am getting more results with it than 600 calories of grilled chicken and sweet potatoes, but it costs less than two dollars a serving so you can't go wrong. As long as I take in more cals than I expend, results are gonna be there on the scale.

9.6.8

Bench

Bar x 10
95 x 8
135 x 5
185 x 1

NOTES: Elbow is messed up, had to shut it down. I remain positive and optomistic that I will figure it out and beat this.

I am going to squat tomorrow with arms all the way out on the bar and the elbow wrapped big time.... we'll see if that can allow me to get work in. If not we'll re-evaluate things then.

[Sarge]

fugg man. heal up.

R.I.C.E. n, git er dun.

[oldlifter50]

Kab good maturity to stop when it hurt. Putting the hands all the way out on bar will definitely take stress off the elbows.
Now ice the elbows and do that after squat whether they hurt or not. It will help the healing.

[Mrs Croft]

:wavey:

nice PRs there boy :grin: all those PRs remind me of someone..hmmmmm oh yeah ME :woot: (ok me when I am not cutting down :lol:)

[Nick]

9.7.8

Squat

Bar x 5
95 x 1

wrapped my elbow big time with a knee wrap....

135 x 0

Shut down.

I'm not letting myself freak out yet but I've run out of options. The plan is to take next weekend off, keep icing, anti-inflammatories, massage, rest, etc. and I am going to do my best to try accupuncture or ART if the sessions are reasonably priced. I would go see a doctor and/or get a cortisone shot but I have no health insurance. Rest alone is not gonna do it I was away for so long and it was just as bad when I came back and now many times more severe. it appears that the tendonitis has led to a nerve issue cuz when I get under the bar my entire forearm and up to my pinky is just stabbing and my grip is so limp despite my mind telling my hand to grip the damn bar. The pressure on my left arm just unracking the bar is fn intense. Maybe just maybe the accupuncture will do the trick.

Not doing this meet and not doing my best is not an option and I remain very positive that this will work itself out in time.

In the meantime I did the following:

Leg Press
1pps x 15
2pps x 12
3pps x 10
4pps x 10
5pps x 10
6pps x 10
7pps x 5
7pps x 6

Seated Leg Curls
100 x 10
100 x 10
130 x 10
150 x 10

Hypers
60lb. x 10
60lb. x 10
60lb. x 10

Standing Calf Machine
200 x 15
220 x 15
240 x 15

I really gave this stuff my all, I needed to feel like I was putting in some work.

[Mrs Croft]

sorry things aren't healing well :( but look on the bright side:wiggle: you are going to have KILLER legs :poser:

:kiss:

[Nick]

sorry things aren't healing well :( but look on the bright side:wiggle: you are going to have KILLER legs :poser:

:kiss:

LOL Crofty, you're too kind! :rose:

[MikeMoore]

Stay postive. I know its hard and it sucks. But pushing it right now will only make it worse. You saw I had to lay off benching heavy for about 3 weeks, and I was able to go decently heavy Saturday. Sometimes you have to lay off a bit. I know we don't have alot of time, but my goal is just to try and get you to the meet. I know you really want to do it, so I will try my best to get you there. I know you were talking to Troy, so whatever he recommends try it. Troy has been in this game longer than almost anyone I know and trained with some of the best. He knows his stuff.

And your attitude is great and you did what you could and you really pushed and supported the team. That is great, thanks.

[oldlifter50]

Well main thing now is to get a good chiro to check you out. I never had pain with my elbow extension issues, but the acupuncture, deep tissue combo worked.
A number of years ago I did experience a hell of a lot of elbow pain. A wonderful lifter took me aside and made 2 changes to my workouts. First in the squat he made me move my hands to the sleeves. Then he made me concentrate on keeping the elbows in. He then put me on a program that put 25 lbs on my bench in 8 weeks.
In the squat do you have your hands in or out? If in try moving them out. If out make sure they are pointing down and not back. The stress relief on elbows from this will feel better than scratching. Keep me posted on how you are coming.

[matt1990]

Lol. I know the frustration with that injury first hand man, but remember! you come back twice as strong and are ready to unleash the caged beast bro. Don't steer away from the goal in sight. It's still there, this is just a minor detour!

Matt~

[Hidngod]

First, congrats on all the :pr2:s :bear: :bear: :bear: :bear: :bear: :bear:
I'm sorry to hear about your elbow issues. I know tendonitis is a cast iron bitch. I've been battling it for 20ish years, but it's never felt as bad as you describe. All I can recomend is ice, multiple times per day, anti inflams, and lots of sex. After an initial break, slowly get back into light elbow work. If I stop completely, it actually gets worse.
That's what worked for me.
Good luck, man. ++++++++++++++++++

[Nick]

Thank you guys for the kind words.

It seems like the tendonitis has led to some nerve issues because the pain is traveling throughout the arm.

I have been debating between a.r.t. and acupuncture to try and get some real relief going in time for the meet.

a.r.t. seems more likely to succeed, but will take longer, and is less likely to really full heal things.

the acupuncture seems to promise greater results, quicker, but who knows there is a greater chance it may not do much at all.

I decided to roll the dice and try the acupuncture, today was my first session. I had needles in my left tricep, right hand, right forearm, left calf, right ankle, etc. each one alleviated a different segment of pain.

It was wild.

We'll see what happens after a couple more visits!

[GTLifter]

I'd go with A.R.T., chiro and deep tissue massage. They are all proven to work for most ailments PL'ers endure while I have never heard of a PL'er trying acupuncture but keep us updated!

[P Bo]

Sorry to hear your wing isn't settling down. I KNOW how frustrating it is since I'm working through that myself (popped a screw out in my shoulder) You own your attitude and attitude determines success....good on ya for banging out a strong workout while working around your injury!

[JayC]

Been following along Kab and sorry to hear about the elbow giving fits again! Damn it!! Don't let it steal your thunder. Looks like your doing all you can do right now.. I deal with the same issue and between the wrestling/BJJ and heavy weights, I have to lighten the weights up ALOT for several weeks at a time. It seems to help but it is a never ending battle. Fight the good fight brother and your in my prayers.

[Tweak]

Hope the accupuncture is just what you need! :flowers:

[Nick]

I'd go with A.R.T., chiro and deep tissue massage. They are all proven to work for most ailments PL'ers endure while I have never heard of a PL'er trying acupuncture but keep us updated!


The reason I considered acupuncture is that when i did a lot of searching elbow rehab on youtube I kept seeing video replies saying accupuncture worked great. Then when I searched tendonitis on elitefts q&a I saw some references to a.r.t. but I saw one from a guy who had amazing relief from acupuncture. Plus I called around to all the a.r.t. people around here and w/out insurance they all wanted like 160+ first visit and 100+ after that. Also, I am convinced there is a nerve issue as the pain shoots up my forearm through my hand and fingers. I will keep u up todate let you know how it goes.



Sorry to hear your wing isn't settling down. I KNOW how frustrating it is since I'm working through that myself (popped a screw out in my shoulder) You own your attitude and attitude determines success....good on ya for banging out a strong workout while working around your injury!

Thanks BM. I agree, you do your best and stay positive and everything else sooner or later works itself out.


Been following along Kab and sorry to hear about the elbow giving fits again! Damn it!! Don't let it steal your thunder. Looks like your doing all you can do right now.. I deal with the same issue and between the wrestling/BJJ and heavy weights, I have to lighten the weights up ALOT for several weeks at a time. It seems to help but it is a never ending battle. Fight the good fight brother and your in my prayers.

I appreciate that much man, and likewise. Just goes to show there are too many people who make it happen despite anything, no excuse for giving it less than our all or letting small stuff get the best of us.


Hope the accupuncture is just what you need! :flowers:

Thanks Tweak, me too!!


There is a chiro who is very affordable in the area, his receptionist is a family friend and they are giving me a great rate. He doesn't do a.r.t. though. I went today and he massaged, did electro muscular stimulation on the area and ultrasound.

He was not anti the acupuncture but he did suggest I pick one or the other and so I can know which one is working.

Since time is of the essence I am going to do both 1 more time this week, take this weekend off as planned, do both twice next week again, and hope I can get back to the benching and squatting next weekend.

[bigdamray]

I've had really great results with accupuncture. Kab, you need voltaran. Also, when injured, I've always done accupunture, massage, ultrasound, musclestem and adjustments all at the same time. Leave no stone unturned!! Attack, Attack, Attack!!

[bigdamray]

Oh, and the squat is what's fucking up your arm. Use a buffalo bar or the safety squat bar. Keep the straight bar off of your back. This is the root cause of your issue.

[StFu]

Sorry to hear about the set back. Gotta watch those injuries they can set you back if not properly cared for.

DAMN you come a long way. :Rawk:

[matt1990]

It's rather low compared to a couple of months ago yeah know? When I was able to do 225x5 on BTN Push Press. With that said I could up the weight, but it would defeat the purpose of using a weight that is controlable/slow contractions while doing the lift.

Another thing is that I really don't want to go through the shoulder injury again man. I have to admit that totally sucked lol!

But, overall. I'm getting there. I also hope your injury heals swiftly my friend.

Matt~

[Tweak]

Hey gimparoo-- checkin' in on you.

OMG that rhymed. I'm going to be a rapper!

[Nick]

I've had really great results with accupuncture. Kab, you need voltaran. Also, when injured, I've always done accupunture, massage, ultrasound, musclestem and adjustments all at the same time. Leave no stone unturned!! Attack, Attack, Attack!!

I had my second chiro today, and my second acu tomorrow. Plus lots of ice, anti-inflams and also I started doing daily static stretching again from head to toe. I need to be a little more agile all over. I am attacking!


Oh, and the squat is what's fucking up your arm. Use a buffalo bar or the safety squat bar. Keep the straight bar off of your back. This is the root cause of your issue.

I think I will probably try the buffalo bar. Things were so f'd up that it wouldn't have made a difference. But now it will help to keep things in check.


Sorry to hear about the set back. Gotta watch those injuries they can set you back if not properly cared for.

DAMN you come a long way. :Rawk:

Thanks bro!


It's rather low compared to a couple of months ago yeah know? When I was able to do 225x5 on BTN Push Press. With that said I could up the weight, but it would defeat the purpose of using a weight that is controlable/slow contractions while doing the lift.

Another thing is that I really don't want to go through the shoulder injury again man. I have to admit that totally sucked lol!

But, overall. I'm getting there. I also hope your injury heals swiftly my friend.

Matt~

Thanks bro, I'm glad your back is back on track too.


Hey gimparoo-- checkin' in on you.

OMG that rhymed. I'm going to be a rapper!

Thanks. Can't wait to get back to it. :coolugh:

[GFH]

ART should help a lot and the practicioner should be able to locate what is causing the problem. I had a shoulder problem and it was traced to poor thoracic mobility and a tight chest. Those guys can work miracles.

Stay positive bro.

[Biter]

Kab, sorry about the elbow! You are right, we are falling to pieces, hehe. They haven't found a way to kill us yet though :evil[1]:

One thing you may want to check out is the possibility of a pinched nerve as well. Those are funny injuries - can appear as other things. Luckily when I had the ulnar impingement I was able to correct most of it, and was also able to do non-curling motions. With yours, it sounds a tad different but it could be a different nerve as well.

It sounds like the shoulder is doing better though - that's good news! :)

[Nick]

Stay positive bro.

You know it!


Kab, sorry about the elbow! You are right, we are falling to pieces, hehe. They haven't found a way to kill us yet though :evil[1]:

One thing you may want to check out is the possibility of a pinched nerve as well. Those are funny injuries - can appear as other things. Luckily when I had the ulnar impingement I was able to correct most of it, and was also able to do non-curling motions. With yours, it sounds a tad different but it could be a different nerve as well.

It sounds like the shoulder is doing better though - that's good news! :)

Thanks bro. Yes shoulder has improved big time. I am doing lots of pre-hab for it and also I am really focusing on static stretching from head to toe every night I think thats helping. I have to pm you some questions too...


---


Tonight was a very positive night. I did 1 set of buffalo bar only squats and except for post-rerack... felt great. I did 1 triple of 135 bench later on and also except for the unrack... the actual reps felt awesome. I will keep things very light this weekend but all signs are encouraging.

9.11.8

Deadlift
185 x 8
225 x 6
275 x 4
315 x 3
365 x 3
425 x 4 +3 rep :pr8:

I'm going to rape 450 at the meet. I am starting to set my sights on 470. Really worked on improving my form, keeping my ass lower, getting more out of the legs before the back takes over. Definite improvement, last couple reps saw a little breakdown no doubt, but this was a true 10 effort.

Padded T-Bar Rows
2p + 25 x 12
3p x 12
4p x 8 + 10lb. :pr8:

Hammer Strength Rows
2pps x 12
3pps x 10

Barbell Shrugs
135, 225, 315 x 12

Preacher Curls
EZ + 20 x 12
EZ + 40 x 12
EZ + 50 x 10
EZ + 60 x 8

Standing Rope Crunch
110 x 12 x 4

I FEEL GREAT!

[*Bunny*]

Yay for feeling great! Nice PRs Kab.

Ray is all over your injury and youre attacking, just ++++ from me here. :rose:

[oldlifter50]

Way to Kab, great on the PR's. How did you like the Buffalo bar squats?

[kook]

3rep pr on the DL! crazy, nice work.
I hope you get this elbow issue straightened out kab. looks like you're on the right track though.

[MikeMoore]

Awww....man....now I have to share my buffalo bar on Sundays??? :)

[Nick]

Yay for feeling great! Nice PRs Kab.

Ray is all over your injury and youre attacking, just ++++ from me here. :rose:

Thanks Ms. Victoria. :kiss:


Way to Kab, great on the PR's. How did you like the Buffalo bar squats?

I'll have to get some weight on there to know for sure, but so far so good! I was able to actually GRIP the bar again and that just felt like "home".


3rep pr on the DL! crazy, nice work.
I hope you get this elbow issue straightened out kab. looks like you're on the right track though.

Thanks bro. I got dreams of 800 down the line, so its no time to let up on the gas thats for sure.


Awww....man....now I have to share my buffalo bar on Sundays??? :)

haha simple solution: I need to get my squat up to 600 asap!!!!

[Hidngod]

Congrats on the pull, man. You're making great progress there.

[bigdamray]

Just freaking awesome bro!! I see 500 in your very near future!!

[GFH]

Killin it dude!

[usualsuspect0718]

Kab, awesome job all around. Very inspiring.

[Nick]

Congrats on the pull, man. You're making great progress there.


Just freaking awesome bro!! I see 500 in your very near future!!


Killin it dude!


Kab, awesome job all around. Very inspiring.

Thanks bros! Good things are definitely happening with my pull and back in general. Elbow felt good this morning, went to the chiro, feels even better.

Can't wait to see what happens with benching and squatting!

29 days to the meet, weighed in today at 212.5, +10lb. since the bulk began exactly.

[claire]

Congrats on the DL PR! :cheer::cheer::cheer:

[Hidngod]

So, how'd the weekend go, man?

[MikeMoore]

Missed ya today Chris. Was a good day. Hope your feeling better my man.

[Nick]

So, how'd the weekend go, man?

The weekend did not go well at all, unfortunately.


Missed ya today Chris. Was a good day. Hope your feeling better my man.

Thanks Mike.

This elbow stuff is really frustrating me for a few reasons.

- I can't seem to find an effective treatment or even pin point the exact problem

- I am feeling stronger than I've ever been but can't actually DO

- The meet is so close.

- I question why I can't push through the pain, that I'm not mentally tough enough to block it out.

This log is turning into a soap opera with this shit so I am going to not to discuss it anymore. I am going to go for ART tomorrow and maybe that will get the ball rolling in the right direction.

In the meantime, and on a much more positive note, everyone needs to check out the incredible squatting from today. Joe, Alex and Mike are all heart and it shows:

SquatDay 9-14-08 (http://www.altarofpain.net/SquatDay9-14-08.html)

[Nick]

This morning I met with a chiropractor who specializes in a.r.t. and he also did laser treatment on me, massage and kinseo tape or whatever its called.

Grabbed the gym bag and headed to the gym to train legs. Figured I'd see how some bar only squats felt, then kept going from there. Things went well.

9.15.8

SQUAT DAY

Squats
Bar x 5
95 x 5
135 x 3
185 x 3
225 x 4
245 x 2
265 x 2
285 x 1
305 x 1

Not exactly where I was a few weeks ago, but closer than I could've hoped for. If I can squat every week between now and the meet, I am going to make that 325 goal.

Seated Leg Curls
120 x 10
130 x 10
150 x 10 x 2

Hypers
65lb x 8 x 3

Seated Calf
3p x 15 x 2
4p x 8
4p x 10

NOTES: Felt great to be under the bar and feel confident under it.

[CK]

I am glad things went well! and YOU WILL make your goal!!!!!:banana:

[matt1990]

Doing good bro. I know the injury is irritating, but look straight past that to your goal. You'll make it :D

Matt~

[HerDOC2005]

lookin good bro! keep up the hard work!

Peace

[Hidngod]

I'm glad your therapy went well. What exactly did he do with the laser? I've never heard of that as a rehab tool.


NOTES: Felt great to be under the bar and feel confident under it.

I know how you feel. I feel lost if I don't lift.

[oldlifter50]

Good work Kab. Glad to see the therapy getting done. The ART is a trip isn't it. After having it I am still shocked at how an arm can be bent.

High bar Oly squats, love them. Did you know when Fred Hatfield did his famous 1000 squat he used them in his training.

[dubdubs]

ahhhhh therapy that is awesome.. stopping in to say hello dub dub :cheer:

[matt1990]

KaB Thanks for the Support man. I hope you hit the 400 hundred squat club soon and the 500 dead club even sooner! Your doing awesome brother. Just AWESOME!!!!!!!

Matt~

[Iron Island]

With the meet so close, keep pushing as hard as you can and continue with treatment. There will be plenty of time to rest when the meet is over.

[Nick]

ahhhhh therapy that is awesome.. stopping in to say hello dub dub :cheer:

:hi5:


KaB Thanks for the Support man. I hope you hit the 400 hundred squat club soon and the 500 dead club even sooner! Your doing awesome brother. Just AWESOME!!!!!!!

Matt~

Thanks Matt. I am definitely going to do my very best to reach those #'s and well beyond. You can count on that much.


With the meet so close, keep pushing as hard as you can and continue with treatment. There will be plenty of time to rest when the meet is over.

I am going to do as much treatment as I can afford between now and the meet, and more importantly, push myself as hard as possible. Saturday's benching is going to be pivotal for me mentally and physically no way around it. Crunch time.

-----------

9.18.8

BACK

Goal: 445 x 2, improve form by getting my ass lower, keeping my head back, locking out my knees later.

Deads
185 x 8
225 x 6
275 x 4
315 x 3
365 x 2
405 x 1
445 x 1 +10 lb. :pr8:
445 x 1

Second set was better than the first, I just didn't have the gas for a double either time though. Brutal. For some reason keeping my head up made the lifts a lot harder for me off the floor... but I know long term my DL will benefit and my back too by working out my kinks now.

Padded T-Bar Rows
3p x 10
4p x 8
4p + 10lb. x 6 +10lb. :pr8:
4p + 25lb. x 5 +25lb. :pr8:

HS Low Rows
2p x 10
3p x 8 x 2 +10lb. :pr8:

BB Shrugs
135 x 15
225 x 12
315 x 8
335 x 8

Preacher Curls
EZ + 40 x 12
EZ + 50 x 10
EZ + 70 x 5 +10lb. :pr8:

Concentration Curls
30's x 8 x 2

NOTES: Gotta OWN that 445 next week, cleaner rep and more of 'em.

[oldlifter50]

Holy PR batman, what a job. Man that is a heck of a workout. You must be feeling a lot better. Goes to show how the assistance work can bring up the main work.
Proud of you man great one.

[P Bo]

I think you just set a :pr2: on all the :pr1:. That deserves a :cheer:. Glad you are feeling better....

[A L]

You have curl PR's....... questionable.

Congrats on the DL'ing.

[Hidngod]

Your progress on the Fkin dead is terrific, man.
Congrats on all the PRs. Even the questionable one, LOL.

[IliekFude]

Nice dead pr mang.
The second rep is always easier. Think of it as driving to someplace new the first and then second time. Pathfinding a new route is akin to yr body pathfinding a new way to strain against a new PR caliber load. The strain is whats gona make you stronger. That rep that grinds, those are the good ones for strength progress.

:hi5:



Thanks Matt. I am definitely going to do my very best to reach those #'s and well beyond. You can count on that much.



I am going to do as much treatment as I can afford between now and the meet, and more importantly, push myself as hard as possible. Saturday's benching is going to be pivotal for me mentally and physically no way around it. Crunch time.

-----------

9.18.8

BACK

Goal: 445 x 2, improve form by getting my ass lower, keeping my head back, locking out my knees later.

Deads
185 x 8
225 x 6
275 x 4
315 x 3
365 x 2
405 x 1
445 x 1 +10 lb. :pr8:
445 x 1

Second set was better than the first, I just didn't have the gas for a double either time though. Brutal. For some reason keeping my head up made the lifts a lot harder for me off the floor... but I know long term my DL will benefit and my back too by working out my kinks now.

Padded T-Bar Rows
3p x 10
4p x 8
4p + 10lb. x 6 +10lb. :pr8:
4p + 25lb. x 5 +25lb. :pr8:

HS Low Rows
2p x 10
3p x 8 x 2 +10lb. :pr8:

BB Shrugs
135 x 15
225 x 12
315 x 8
335 x 8

Preacher Curls
EZ + 40 x 12
EZ + 50 x 10
EZ + 70 x 5 +10lb. :pr8:

Concentration Curls
30's x 8 x 2

NOTES: Gotta OWN that 445 next week, cleaner rep and more of 'em.

[Sarge]

wow man...

from newb lifter, to Elite gym rat lifter status. Congrats!! PR setting time on the way to 500!

[Nick]

Holy PR batman, what a job. Man that is a heck of a workout. You must be feeling a lot better. Goes to show how the assistance work can bring up the main work.
Proud of you man great one.

I do feel great, thanks OL. And yeah, I really think assistance work is big.


I think you just set a :pr2: on all the :pr1:. That deserves a :cheer:. Glad you are feeling better....

Thanks BM!!


You have curl PR's....... questionable.

Congrats on the DL'ing.

hahaha don't hate the gunnnzzzzz playa


Your progress on the Fkin dead is terrific, man.
Congrats on all the PRs. Even the questionable one, LOL.

LOL! Thanks bro. Pulling just comes a little easier for me than the other lifts... but I do feel like when I go up in one, it helps bring up the others too.


Nice dead pr mang.
The second rep is always easier. Think of it as driving to someplace new the first and then second time. Pathfinding a new route is akin to yr body pathfinding a new way to strain against a new PR caliber load. The strain is whats gona make you stronger. That rep that grinds, those are the good ones for strength progress.

That is a great analogy man, thanks for that insight.


wow man...

from newb lifter, to Elite gym rat lifter status. Congrats!! PR setting time on the way to 500!

Not quite, but one day :D

Time to go and bench, hoping for big things.
:fightingswords:

[Hidngod]

KTS, brother.

[Nick]

Today was truly a great one.

9.20.8

Bench Day

Lots of warm ups and small jumps was the name of the game, wanted to really give my elbow every chance possible to perform.

Bar x 6 x 3
95 x 5
115 x 4
135 x 4
165 x 3
185 x 3
205 x 2
215 x 1 (rest/pause)
225 x 1 (rest/pause)
235 x 0 (rest/pause)

both r/p sets were the most I've ever done like that! Wore down a bit couldn't quite make that 235 happen, elbow got very aggravated, shut it down for the exercise. Next week I will get it.

Tried to do DB Floor Presses next but it was too much. Tried using a barbell and the results were much, much better.

BB Floor Press
135 x 12
165 x 8
185 x 5

Incline Bench
135 x 10 +3 rep :pr8:
155 x 6 +10lb. :pr8:
185 x 1 +40lb. :pr8:

Rope Pushdowns
85 x 12
120 x 10 x 2 +20lb. :pr8:

NOTES: With three full weeks since my last decent chest or tri effort, I felt really strong today and more importantly HAPPY TO BE LIFTING!!!!! The a.r.t. has allowed me to use some of the strength that was being hampered progressively more and more over the summer. Tomorrow is squat day. Going for 315+.

[MikeMoore]

Very good day today Chris. Looking real nice on the bench. You also were suprising quick off your chest, which is usually your weak point. Perhaps the elbow pain was part of the cause. But we were smart to cut it after the 235. No sense pushing it too far in the gym. We'll save that for the meet, where there is no choice and there is no pain. And thats my goal, to get you to the meet as healthy as possible. 235 and more will go then. Trust me.

Again great job. And also as usual, great job in supporting and pushing the team. You've been a great addition, very glad to have you with us.Keep up that ART as much as possible.

[IliekFude]

Nice work Kab. Those rest bench reps will really develop yr power off the chest. I should do more of it myself.
Sounds like ya got a nice little group thing goin wherever yr training. It will definitely speed up progress imo. Just having someone to fire ya up, support ya and for that feeling of "being accountable" to someone for yr performance.

[claire]

Today was truly a great one.

9.20.8

Bench Day

Lots of warm ups and small jumps was the name of the game, wanted to really give my elbow every chance possible to perform.

Bar x 6 x 3
95 x 5
115 x 4
135 x 4
165 x 3
185 x 3
205 x 2
215 x 1 (rest/pause)
225 x 1 (rest/pause)
235 x 0 (rest/pause)

both r/p sets were the most I've ever done like that! Wore down a bit couldn't quite make that 235 happen, elbow got very aggravated, shut it down for the exercise. Next week I will get it.

Tried to do DB Floor Presses next but it was too much. Tried using a barbell and the results were much, much better.

BB Floor Press
135 x 12
165 x 8
185 x 5

Incline Bench
135 x 10 +3 rep :pr8:
155 x 6 +10lb. :pr8:
185 x 1 +40lb. :pr8:

Rope Pushdowns
85 x 12
120 x 10 x 2 +20lb. :pr8:

NOTES: With three full weeks since my last decent chest or tri effort, I felt really strong today and more importantly HAPPY TO BE LIFTING!!!!! The a.r.t. has allowed me to use some of the strength that was being hampered progressively more and more over the summer. Tomorrow is squat day. Going for 315+.

Look at all those PRs :) Awesome job. Good luck with your squats.

[Nick]

Very good day today Chris. Looking real nice on the bench. You also were suprising quick off your chest, which is usually your weak point. Perhaps the elbow pain was part of the cause. But we were smart to cut it after the 235. No sense pushing it too far in the gym. We'll save that for the meet, where there is no choice and there is no pain. And thats my goal, to get you to the meet as healthy as possible. 235 and more will go then. Trust me.

Again great job. And also as usual, great job in supporting and pushing the team. You've been a great addition, very glad to have you with us.Keep up that ART as much as possible.

Thank you Mike, I appreciate the kind words. I learn and get a lot out of it from you and the rest and its important that I repay that by giving 100% effort and helping out any little ways I can.

I was getting very slow off the chest and also I kept failing more and more with my left arm on the bench, and this was not my typical m.o.

It is a relief to feel like the tide has turned.


Nice work Kab. Those rest bench reps will really develop yr power off the chest. I should do more of it myself.
Sounds like ya got a nice little group thing goin wherever yr training. It will definitely speed up progress imo. Just having someone to fire ya up, support ya and for that feeling of "being accountable" to someone for yr performance.

Thanks ILF. We have a great group of guys out of Yonkers, NY. If you want any more info check out altarofpain.net bunch of articles and stuff and really great vids. We will be at Tribes Hill for the SSA Asylum meet on 10/11 and that will be my first comp.

[kook]

nice work Kab, lots of Pr's.
glad to see things are turning for the better.

[IliekFude]

Badass Kab. Im so behind in logs n stuff. I do remember you saying a while back tho that you were gona hit a meet. All the best man, props for goin for it.

[Nick]

This morning was squats and it was a real battle.

9.21.8

SQUAT DAY

Bar x 8
100 x 6
140 x 5
190 x 3
230 x 3
260 x 2
290 x 1
310 x 1
320 x 0
320 x 0

NOTES: The thing about the 320 sets was funny. Coming out of the whole I buckled forward slightly causing the bar to roll forward somewhat dramatically (as reflected in video we taped), which caused the spotters to naturally touch, but both times I yelled for them to not touch and continued the ascent free of aid. So there is no question I can handle the weight, and no question they did the right thing, and also no question a spotter in the meet would do the same thing. So I need to really drill my arch and make sure I kill it next week and work out that kink, make sure it doesn't happen again, cuz it shouldn't have happened today.

Because of my work schedule I leave early on Sundays and do accessory work Monday a.m., I will be sure to do some heavy GMing and other posterior chain work, thinking 330 330 330 with every rep and set. That's gonna be my goal for the meet and next week, I want to breeze through 320.

[Sarge]

Solid.

[Hidngod]

Congrats on the PRs yesterday. 40lb PR was outstanding.
I'm running out of superlatives for you.


This morning was squats and it was a real battle.

9.21.8

SQUAT DAY

Bar x 8
100 x 6
140 x 5
190 x 3
230 x 3
260 x 2
290 x 1
310 x 1
320 x 0
320 x 0

NOTES: The thing about the 320 sets was funny. Coming out of the whole I buckled forward slightly causing the bar to roll forward somewhat dramatically (as reflected in video we taped), which caused the spotters to naturally touch, but both times I yelled for them to not touch and continued the ascent free of aid. So there is no question I can handle the weight, and no question they did the right thing, and also no question a spotter in the meet would do the same thing. So I need to really drill my arch and make sure I kill it next week and work out that kink, make sure it doesn't happen again, cuz it shouldn't have happened today.

Because of my work schedule I leave early on Sundays and do accessory work Monday a.m., I will be sure to do some heavy GMing and other posterior chain work, thinking 330 330 330 with every rep and set. That's gonna be my goal for the meet and next week, I want to breeze through 320.
I assume your lift would be a fail if the spotters touched?

[Nick]

Solid.


Congrats on the PRs yesterday. 40lb PR was outstanding.
I'm running out of superlatives for you.


I assume your lift would be a fail if the spotters touched?

Thanks bros. Yeah, no assistance allowed!

Here's a vid of some of the great squatting yesterday. My 310 x 1 is second, and last clip is a monster 670 x 1 from Mike.

SquatDay 9-21-08 (http://www.altarofpain.net/SquatDay9-21-08.html)

[P Bo]

Today was truly a great one.9.20.8



Damn, that felt good to read....must have felt awesome to DO! Congrats on a solid day.

Just out of curiosity, how is your bodyweight holding up with your training? Up? Down?

[A L]

Nice job squatting Kab - it will come. Your time off is the cause of the misses IMO. I know you have the strength to push that weight.

BTW - I pulled 585 yesterday!!!!!!

[Nick]

Nice job squatting Kab - it will come. Your time off is the cause of the misses IMO. I know you have the strength to push that weight.

BTW - I pulled 585 yesterday!!!!!!

Congrats on that monster pull bro! I know u're right. Between the vacay and then a couple unproductive weeks with the elbow has had some kind of effect. But not gonna let it stop me from breaking some barriers and smashing some PRs.


Damn, that felt good to read....must have felt awesome to DO! Congrats on a solid day.

Just out of curiosity, how is your bodyweight holding up with your training? Up? Down?

:D

The plan right now is to eat big, big, big. I am at 212.5 as of yesterday morning, I have to clock in anywhere under 220 in a couple weeks. Since I have fat boy genetics my gut is is the first to grow, but everything else is growing too. Some jeans that were TOO BAGGY on me this summer to even wear, I can't even get up my quad, and a lot of t-shirts are retired.

I am reaching a point where multiple times a day people are saying I'm starting to look officially jacked, asking me to train them, etc. Compared to anyone in the gym I'm pretty damn scrawny, but it sure is a nice ego boost.

----

Anyway, today was the accessory work for yesterday's squatting:

SquatDay 9-21-08 (http://www.altarofpain.net/SquatDay9-21-08.html)

And I f'n killed it. INTENSITY WAS AT A 10, kept thinking BIG SQUAT BIG SQUAT BIG SQUAT.


9.22.8

SQUAT ACCESSORY WORK

Cambered Bar Good Mornings
Bar x 8
135 x 8
185 x 8
225 x 6
275 x 4

50/50 chance might be a 50lb. PR, totally can't remember if I've done above 225 before.

Leg Press
2pps x 10
4pps x 10
6pps x 10
7pps x 8 +2 rep :pr8:

Lying Leg Curls
110 x 10
130 x 10
150 x 10
170 x 10 +20lb. :pr8:

Seated Calf Raise
3p x 12
4p x 12
5p x 10 +1p :pr8:

Notes: All this done in 1hr 15min! Awesome workout! NOT MISSING 320 next week, NOT SETTLING for less than 330 at the meet!

[MR.cashcream]

but it sure is a nice ego boost.

when others start to notice you and your abilities, that's a special thing my friend...do you ever get those people that wait to do their set just to watch your intensity on a lift? Mega ego boost bro, I wish you the best of luck in your meet as well homeslice....KILL IT! :super: Super Kab that shit brotha!

[oldlifter50]

Awesome work Kab, a PR machine. You are getting stronger and stronger week by week. Isn't it great when everything clicks like that. I like to see the numbers like that going up.

[Hidngod]

Nice PRs there, Boyo.
You're gonna do great, I can feel it.
What is that bar you're using? I like it.

[Nick]

when others start to notice you and your abilities, that's a special thing my friend...do you ever get those people that wait to do their set just to watch your intensity on a lift? Mega ego boost bro, I wish you the best of luck in your meet as well homeslice....KILL IT! :super: Super Kab that shit brotha!

LOL, thanks bro! I definitely plan on doing everything in my control to make sure I do just that.


Awesome work Kab, a PR machine. You are getting stronger and stronger week by week. Isn't it great when everything clicks like that. I like to see the numbers like that going up.

Lifting is so cyclical... and when u get on a hot streak u just gotta ride the wave, enjoy it while it lasts and get the most out of it.


Nice PRs there, Boyo.
You're gonna do great, I can feel it.
What is that bar you're using? I like it.

It's a buffalo bar, a little heavier than a standard oly bar, a little longer, and the curve really helps with the tension on the elbows for some reason, not sure on the science behind it.

----

9.23.8

SHOULDERS & TRIS

It's been about a month since the joints have been able to do a shoulder/tri workout... so I went in there focused on getting stronger so I can hit that 235 I missed this past Saturday.

Military Press
Bar x 5
95 x 5
115 x 5
135 x 5
155 x 3 :pr8:
160 x 1 :pr8:
165 x 0 f'n close!

Facepulls
90 x 10
100 x 10
110 x 10
110 x 10

Machine LatRaises
40 x 10
50 x 10
60 x 10
70 x 10

Dips
BW x 10 x 3

Seated Overhead DB Extension
65 x 8
65 x 8
70 x 10

Pushdowns w/ Metal V attachment
90 x 8
100 x 8

NOTES: Joints took a beating today but with a.r.t. tomorrow I didn't mind.

[oldlifter50]

OK 2 pr's in military press, way to go. Damn it is good to see the progress you are making.

[GFH]

You keep using the :pr8: icon and its gonna break dude! Great workouts lately... awesome Good Mornings

[Nick]

This weekend was a great final weekend of bench and squat training. Vids below.
Next weekend we just work to openers and then rest for the meet.

9.27.8

Bench
Bar x 8 x 2
95 x 5
135 x 4
165 x 4
185 x 3
205 x 1 (rest/pause)
225 x 0
225 x 1 (rest/pause)
230 x 1 (rest/pause)

Here's a vid: Bench Day 9-27-08 (http://altarofpain.net/BenchDay92708.html)

Barbell Floor Press
135 x 12
175 x 9
185 x 7

Incline
135 x 10
155 x 5
175 x 5
185 x 0

Rope Pushdowns
80 x 12
100 x 12
120 x 12

NOTES: Elbow was an mfer, you can see I just couldn't get smooth reps at all, constantly adjusting. This rest before the meet will do me good.

---------

9.28.8

Squats

Bar x 8
100 x 6
140 x 5
190 x 3
230 x 2
265 x 1
290 x 1
310 x 1
320 x 0
320 x 0
320 x 1 +10 lb. :pr8:
330 x 1 +20lb. :pr8:

Here's the vid: SquatDay 9-28-08 (http://altarofpain.net/SquatDay9-28-08.html)

I missed 320 twice last week cuz the bar rolled, and it happened real bad first set this week. The second time I made the lift, just thinking ARCH ARCH DRIVE HEAD BACK DRIVE HEAD BACK the whole time.. but I cut the depth. 3rd time was the charm. 330 was solid but u can see the roll potential there. I need to really work on my arch from this point forward. It's derailing my squat because I know I can handle much more weight from my lower back on down.

Nonetheless, awesome weekend. I hope to pull 455 on Thursday, leaving me with 330/230/455 as a very realistic set of 2nd attempts for the meet.

[Big Sky Guy]

Looking good KAB! Man I am excited for you!

[GFH]

awesome work brother! the buffalo bar of death!

[A L]

That guy Mike looks like a lot of fun to train with!

[Nick]

Looking good KAB! Man I am excited for you!

THANKS BRO, me too :D


awesome work brother! the buffalo bar of death!

Thanks man!


That guy Mike looks like a lot of fun to train with!

When the guy before you does 650... you train with the mindset that you have no right to miss your puny little 330. The friendly competition of team training really fn is amazing man. He did 680 no problem afterwards, as you saw.

Mike is going to nail 700 raw at the meet, it will be fn awesome to see it.

[A L]

When the guy before you does 650... you train with the mindset that you have no right to miss your puny little 330. The friendly competition of team training really fn is amazing man. He did 680 no problem afterwards, as you saw.

Mike is going to nail 700 raw at the meet, it will be fn awesome to see it.

He looks like a beast! And he will smoke 700 - Shit, he should open with 700!

He also smoked his bench - looks like a 500+ for him there.

Wow... just wow! You are really lucky to have found these guys Kab. I am still the "strange guy" at my gym. Never seen anyone bench more than me and no one can even get close on squats much less deads. WIth my numbers I need to be in the middle of the pack amongst lifters - especially in my weight class - it is hard to find the motivation for those ehavy singles... and I NEVER have a spot on squats. I think I have 500 in me right now, but am afraid to laod it up w/ out the help of 3 spotters - I do not wana get hurt, and shit is getting heavy!

[Nick]

He looks like a beast! And he will smoke 700 - Shit, he should open with 700!

He also smoked his bench - looks like a 500+ for him there.

Wow... just wow! You are really lucky to have found these guys Kab. I am still the "strange guy" at my gym. Never seen anyone bench more than me and no one can even get close on squats much less deads. WIth my numbers I need to be in the middle of the pack amongst lifters - especially in my weight class - it is hard to find the motivation for those ehavy singles... and I NEVER have a spot on squats. I think I have 500 in me right now, but am afraid to laod it up w/ out the help of 3 spotters - I do not wana get hurt, and shit is getting heavy!


When u go to the meet be sure to NETWORK NETWORK NETWORK. Maybe there will be others from near ur area who have a team that u never realized existed, or others who also train alone because there is no team near you and are also wanting good partners. You will be amazed at how friendly and willing to help other powerlifters are, a great opportunity could definitely present itself.

I wasted two years of training at my gym not knowing there was a group of PLers in there who happened to train at a totally different time than me. And on top of that, they didn't CARE how weak or strong I was as long as I wanted to work to get stronger.

[Tweak]

HEY, beautiful PRs and great job on your bench, stud! :bowdown::dj:

[bigdamray]

Freaking awesome Kab!!

[MikeMoore]

Awesome weekend Chris. You did great. Its all come together, I told you it would. I think you are going to be good for more than you think come meet time. Remember, there will be no pain then.

And there is NOTHING puny or little about a 330 squat!! Should be proud of that and all the work you put in to get it. This is just the beginning my friend.


Glad someone thinks I look fun to train with!! LOL!! I was a little pumped on my last squat. I've had a great squat cycle but I haven't been that pumped to squat in awhile. Few reasons, the meet is so close, I was in IMMENSE pain in my left arm. I get bad tendonitis when I use the straight bar. I had to ice in between sets. My LONG time training partner, PJ really got me worked up with all the slapping and yelling, not to mention it meant ALOT that he stayed to help, even though he really had to head home. And seeing all the guys hit some big squats worked me up and felt pressured to keep up the good day.

Thanks, for the nice comments. I plan on doing my best in Oct.

[Hidngod]

Those vids are freaking awesome, Kab. I love seeing that.
Congrats on the PRs.
You are doing tremendous.

[oldlifter50]

Kab, those were awesome lifts good job. Noticed the squat you used the buffalo bar, that won't roll. Man I remember seems like not that long ago you were trying to break 300, now look at you. Kicking butt and taking names.
Great work.

[MikeMoore]

Kab, those were awesome lifts good job. Noticed the squat you used the buffalo bar, that won't roll. Man I remember seems like not that long ago you were trying to break 300, now look at you. Kicking butt and taking names.
Great work.

Actually, he's found a way to make it roll!! LOL!! He just has to keep that arch better as he squats, he tends to hunch over a little and the bar leans him too forward. But he did correct it for the 320 and 330, so think he might have gotten past it. He should, think we drilled it in his head enough. LOL!!

But, you are right, he is kicking butt!! Awesome job!! Glad to have him with us!!

[Nick]

Well I assumed my back was real sore last week from shoulders and skipped pulling, but it appears it was not only sore but that I actually pulled something during my shoulder workout, I think some sort of stabilizer during military presses. Somewhere on my right side, something very near the shoulder in my upper back, very annoying when I try to like reach for a glass, etc.

I didn't have the money to make it to the chiro this week, but I will go next week and I am pretty sure massage will relieve whatever the kink is.

9.30.8

SQUAT ACCESSORY WORK

Stiff Legged Exaggerated Arch Focused Cambered Bar Good Mornings
Bar x 8
135 x 8
185 x 8
225 x 8

Seated Leg Curls
130 x 10
150 x 10
170 x 10 PR

Leg Press
2pps x 10
4pps x 10
6 pps x 10

Seated Calf Raise
3p x 12
4p x 12
5p x 9

Standing Rope Crunches
110 x 12 x 3




10.01.8

SHOULDERS & TRIS

Military
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 2

These were hampered.

Facepulls
90 x 10
100 x 10
110 x 10 x 2

Machine Lat Raises
50 x 10
60 x 10
70 x 10
80 x 10 :pr8:

Close Grip Bench
135 x 12 x 4

Pushdowns with metal /\ attachment
80 x 10
90 x 10
90 x 14
90 x 10



10.3.8

BACK & BIS

Deads
185 x 8
225 x 6
275 x 4
315 x 3
365 x 1
405 x 1
455 x 1 +10lb. :pr8:
went up but good.
475 x 0 x 2

455 felt so good that I got a little greedy. 2nd was better of the two... got it what felt like only a couple inches off the floor though.

Padded T-Bar
3p x 10
4p x 5 x 3

Way off on those, not sure why.

1-arm DB Rows
115 x 8 x 4 +5lb. :pr8:

BB Shrugs
185 x 15
225 x 3

Very painful, no range of motion on the right side.

Standing EZ-Bar Curls
80 x 12
100 x 6
100 x 6
90 x 7

Hammer Curls
35's x 8 x 3


Tomorrow we work to openers (though I will skip pulling), and the training cycle will be complete. Lots of rest this coming week, meet next Saturday.

[Tweak]

Holy workout update! :) :)

Good talking to you last night! :kiss: :elephant:

[A L]

My bet for the meet is you destroy 495 on DL.

2 to 1 odds if there are any takers.

[bigdamray]

Nice pulling bro!!

[bigdamray]

My bet for the meet is you destroy 495 on DL.

2 to 1 odds if there are any takers.


I'll take that bet!! (only because it will be 496 or 501 not 495!!)

[Iron Island]

Ray, dont take the bet, this meet is in LBS not kilos lol

Nice pull.

Be careful taking openers this close to a meet.

[matt1990]

Good luck KaB

[bigdamray]

Ray, dont take the bet, this meet is in LBS not kilos lol

Nice pull.

Be careful taking openers this close to a meet.

Due to obvious circumstances, I can no longer take this bet.:wiggle:

[claire]

Great Pull Kabeetz! Good luck on your openers tomorrow!

[MikeMoore]

Ray, dont take the bet, this meet is in LBS not kilos lol

Nice pull.

Be careful taking openers this close to a meet.

Don't worry he'll be in good hands. We always take openers week before the meet. Besides, I am gonna make sure he'll be opening pretty conservative. I believe in a very easy opener, especially for your first meet.

[Hidngod]

Wow. I thought, at first, those where all one workout. Tremendous pull there, man. You have come so far.

[A L]

Due to obvious circumstances, I can no longer take this bet.:wiggle:

Too late Ray Ray - you're going to owe me!


Don't worry he'll be in good hands. We always take openers week before the meet. Besides, I am gonna make sure he'll be opening pretty conservative. I believe in a very easy opener, especially for your first meet.


Make sure you get a picture of the HUGE red hand print on his back pre DL PR at the meet!

[Nick]

LOL thanks for the support everyone :D

I can't imagine calling for 495 since my opener will be pretty low.. but hey... we'll see how things go :) Never say never.

I can't wait to get that first squat out of the way. Once those nerves get out of the way... it'll be smooth sailing.

[Hidngod]

So?? Inquiring minds wanna know.
How'd your lifts go?
Yo?

[oldlifter50]

OK great workouts, I know the feeling with the 475. Bet your butt was up at the bottom.
You will do fine in the meet. Main thing is now to visualize all of the lifts even your warmups and the sequence. Strive to even feel the weights. Make sure the visualizations are all successful. Memorize the proper form too and you will be just fine.

[MikeMoore]

So?? Inquiring minds wanna know.
How'd your lifts go?
Yo?

I don't wanna highjack Chris' log here, but I see he hasn't posted. So being the nice guy I am I'll give you a quick update. :)

He hit all his openers, he looked good. He will do great at the meet. I'll let him post what his openers will be.

[Nick]

haha thanks Mike. Man I am just not able to get to a computer much at all these days bros.

Squatting I worked up to a 300 opener, Bench worked up to a 210 opener. I didn't pull since I hit a PR only a couple days before.

But it looks like it will go like this:

Squat: 300, 330, ???

Bench: 210, 230, ???

Deadlift: 415, 455, ???

The week of rest will really help. And so will the chiro. If the a.r.t. on my elbow and the massage on my shoulder and neck do their part, and I ice, ice, ice this week.... I know I will really surprise myself with some awesome third attempts.

The GREAT (yet FRUSTRATING!) part is that I am really starting to just figure things out with my squat. Using the buffalo bar more, working on exaggerating my arch, and also improving my walkout (which had turned into a mess for some reason), things are only just starting to come together and I wish I had a little more time to fine tune everything. The great part is that the future is bright and this number will only go up.

Leave Friday afternoon, weigh-ins are friday night, lifting starts 10 a.m. Saturday. I am at 215 right now which is a good place to be. I will track my weight every day and make sure I am where I need to be.

[P Bo]

Only 6 more sleeps Kab.....not that I'm counting....you must be getting wickedly excited!

[Biter]

Kab, I can't wait to see how you do. Your whole log is a lesson in perseverance and dedication. Knock it right out the park brother :)

[oldlifter50]

Alright Kab, looks good for what you will do. Now remember visualize the warmups and the attempts. I wish you the best and look forward to seeing how you do.

[GFH]

Get your mind right man... you've done all the right prep work for this... its time to shine.

[bigdamray]

DOMINATE!!!

[Tweak]

Good luck, Kabby!!!!!!!!!! :dj::dj::boobs:

[Big Sky Guy]

TIME TO OWN IT KAB!!!

[claire]

Good luck!!!!

[A L]

FUCKING KILL IT!

[Hidngod]

KTS, man. :greengrin:

[kook]

Good luck Kab!

[matt1990]

KILL IT MAN AND RACK UP SOME NEW PRS! Most of all enjoy the experiance brother! Were rooting for yeah!

MatT~

[oldlifter50]

Kick ass take names and have some fun.

[Nick]

Thanks so much everyone for the positive wishes. I won't be letting anyone down, and I will give every ounce I have and leave it all out there on the platform.

[Hidngod]

Weigh in tonight? Good luck this weekend, Kab. Knowing you've done everything you possibly can to prepare, I hope you can relax enough to enjoy the experience. 99% of lifters don't have the bawls to do what you're doing.
:greengrin:
KTS, brother.

[P Bo]

Sending you some positive vibes Kab! Kill it!

[Tweak]

:cheer:

Go, Kab, go! I"m so proud of you! :clap:

I know you've had a lot on your plate but it's awesome that you've really kept your focus on this. You're going to do great! :hyper::hyper:

[CK]

GET ER DONE!!!!
:hyper:
:rose:

[Hidngod]

DOOD!!! I'm f**kin dyin here. How'd you do?

[Nick]

The meet was a 3+ hour drive so we slept over.

Weighed in Friday evening at 213.8, and then proceeded to eat with wreckless abandon up to and through the meet. :)

I will say this. You don't realize how long and difficult a meet is until you do it. By the time I got to benching I felt like I had put in a 12 hour work day. Exhausted. Less simple sugars next time too. Between all the gatorades and bars and energy drinks I felt groggy mid way through. Of course once ur name is called and u're on the platform the adrenaline pumps and all is well. :) Goal going in was to break a 1,000 total in my division, the 220 Open Standard Division (no suits or shirts allowed).

Squats

Attempt 1 - 300 - Using a monolift felt great, as the squat rack pin heights at my gym are less than ideal for my height for whatever reason. Plus my gym is wall to wall mirrors, and keeping my eyes focused on a basketball rim in the distance, and just thinking "arch!!!" the whole lift really helped. Nailing the opener was a great feeling, any nerves I had were officially gone.

Attempt 2 - 330 - Only hit this # in the gym once before, a couple weeks ago, but it went great here and got all white lights.

Attempt 3 - 345 - Felt lighter than the 330! I really feel like my squat is finally coming together! +15lb. :pr8:

Bench

My "biggest fear" was that my elbow would not hold up well going into benching right after squatting, and I knew as soon as my bar only set hurt like a mfer that this would be the challenge of the night. Warm ups went like shit. Kept icing like crazy between sets. I debated lowering my opener to prevent bombing out, but I chose option B and decided to just man up instead. :)

Attempt 1 - 210 - I held the bar in my hands for forever waiting for a call to begin the lift. I dunno where the hell I got that from. LOL. Anyway, finally realized I should start and it went down and up hard but fine. Re-rack was the worst part.

Attempt 2 - 230 - Hit this number in the gym so many times, but as I took it off my chest my left arm just collapsed. Very frustrating!!! My handler, Troy, asked me if I wanted to scratch third attempt but I knew I could do better so I called for the same # again. No lift.

Attempt 3 - 230 - Kept visualizing hitting it and thinking about all those times growing up where I would imagine hitting the game winning bball shot in the driveway or strike out the side with two outs and bases loaded against the garage door.... tried to really get myself mentally into it. Put up a much better fight. Only problem was my only safe range of motion was up and away... but I needed to get this weight up and back to complete the lift so eventually about 1/3rd-1/2 way up I just ran out of options, gas and strength. No lift.

Frustrated and exhausted, I decided to take it out on the poor bar in the deadlift.

Deadlift

Attempt 1 - 425 - I walk up to the bar and the judge had is hand up and I kept waiting for him to put his hand down for me to start the lift. LOL. Finally I got the hint. Good lift.

Attempt 2 - 450 - This one was for the grand total, no way I was missing it. Gutted out a good lift and got some good crowd reaction. Good lift.

Attempt 3 - 470 - Gripped it and ripped it... and ripped it.... and ripped it.... and ripped it... and ripped it. Short of lock out, after struggling with this weight for what felt like an eternity, I just ran out of gas. Dizzy I stumbled back to my seat.... to what was probably hands down the loudest applause of the meet and a ton of back pats. I can't tell you how many people came up to me and said it was one of the best misses they had ever seen. I told them I'd much rather have the worst make than the best miss any day.

Totals: 345/210/450 - 1,005 pounds

I came in 2nd place (out of 2 people :lol:!!!!!!) in my division and got an awesomely detailed bronze statue of a deadlifter trophy. Never would have imagined squatting that much or benching so little, but I guess that is the part of the excitement of things.... you don't know how its going to unfold. I gave it my all on the platform and had such an amazing time.

Other Notes: So many other great performances. My training partner Mike scored a huge 1670 total and got most outstanding lifter in the standard division. Along with his trophy he got a jampacked gift basket and a huge battle axe worthy of mounting. John Bernor (sp? I know I am butchering it) put up an otherwordly 2400 single ply division total. I met mm107 from EF and AF fame and he put up huge numbers at 181 unlimited. One of his training partners pulled in the high 5's in the 168 standard division, wildly impressive. There was a gentleman in the bench only masters, not sure which weight, who had a massive bench (I know he was warming up in the high 2's!) despite lacking one arm and one leg. A female lifter who had her lower left leg amputated within the last year had an awesome meet, including a 315 deadlift! All my training partners had a great meet, putting up PR's. It was a great experience.

I look forward to really getting this elbow healed, and break 1,100 and beyond at the next meet!

Pics and video to come once I get them.

[claire]

Awesome job Kab!!!! :cheer::cheer::cheer: Congrats on the squat PR :)

[Big Sky Guy]

Outstanding Kab! Nice Squat PR!

[thedreamthief]

You rocked! That's incredible work!

[Hidngod]

I'm proud of you, brotha. Good show.

[Nick]

Thanks all! It was a lot of fun and such a great challenge. If you have ever considered doing any kind of meet or contest, you should. You will have a blast. I am looking forward to recovering and upping the reps and growing and preparing for the next training cycle.

[MikeMoore]

Great job Chris!! Awesome!! I told ya it would be a rough day!! LOL!! The team did really well. Proud of all of you guys, I wish I had done a bit better, but wasn't too bad.

I'll write more later, but I need to go lay down. Long day yesterday, long trip home, got pulled over by a trooper ( more on that later, but sometimes its good to be big and strong, even the troopers are nice to ya!!), then moved some stuff into the new apartment!!

But heres a couple pics, one is of the team (well the ones that competed, and a pic with Sandi and Zane....stars of Wife Swap!! LOL.... and also good friends!! They run the best meets by far and AWESOME people!!

[P Bo]

Congrats Kab in reaching your overall goal! Well done!

[Nick]

Mike! Sounds like you got reeeaaall lucky. Those troopers aren't much for giving warnings.
Great meet bro.

Everyone make sure to catch the McCaslins on wifeswap, they really promoted the heck out of powerlifting which gives it such great mainstream media exposure, and they came across as hilarious, down to earth, good people. Emphasis on hilarious!

Thanks again, you are true friends and you are at times on the back of my mind when I am lifting. It's odd but true.

[MR.cashcream]

or strike out the side with two outs and bases loaded against the garage door

You did that too back in the day? lol

Awesome lifts man, I'm proud to see you, having come so far over these years, to now competing and competing quite well my friend! Keep killin it!!!

[bigdamray]

Awesome job bro!! Now you've been bitten by the pl bug!! There will be no stopping you!! I'm so glad that you got on the platform.

[Nick]

Thanks bros! Here are a few pics from the meet. Not sure if/when video is gonna be available.. may have been some technical difficulties with recording.

http://i117.photobucket.com/albums/o61/kabeetz/SSA%20Asylum%20101108/DSC012H101108Large.jpg

http://i117.photobucket.com/albums/o61/kabeetz/SSA%20Asylum%20101108/DSC015H101108Large.jpg

http://i117.photobucket.com/albums/o61/kabeetz/SSA%20Asylum%20101108/DSC034H101108Large.jpg

http://i117.photobucket.com/albums/o61/kabeetz/SSA%20Asylum%20101108/DSC047H101108Large.jpg

http://i117.photobucket.com/albums/o61/kabeetz/SSA%20Asylum%20101108/DSC052H101108Large.jpg

http://i117.photobucket.com/albums/o61/kabeetz/SSA%20Asylum%20101108/DSC056H101108Large.jpg

http://i117.photobucket.com/albums/o61/kabeetz/SSA%20Asylum%20101108/DSC067H101108Large.jpg

http://i117.photobucket.com/albums/o61/kabeetz/SSA%20Asylum%20101108/DSC022H101108Large.jpg

http://i117.photobucket.com/albums/o61/kabeetz/SSA%20Asylum%20101108/DSC058H101108Large.jpg

http://i117.photobucket.com/albums/o61/kabeetz/SSA%20Asylum%20101108/DSC065H101108Large.jpg

[MR.cashcream]

Awesome pics bro!!!

[oldlifter50]

Great job Kab, especially on the squats. You have a lot more in you and doing it raw. I respect that all the more. Have that arm checked out too.
Now rest and get back to work.

Again congratulations on a job well done, and you will bench heavy again.

[GFH]

great pics man

[Tweak]

GOOD JOB, KAB!!!!!!!!!! :cheer:

I'm so proud of you! Congrats on the PR and :woot: to 2nd! :banana::banana::banana:

[bigdamray]

Awesome pics you good looking bastard!!

[Big Sky Guy]

Great pics Kab!

[bigdamray]

Kab, do you not grab the bar when you squat?

[Nick]

LOL thanks again everyone. I also would have won the honorary best constipated shit face if it was given out, I have no doubt! :)

Will be getting back into the swing of things on Thursday. I need to find some good bench variants (angles or DBs or whatever) that will give me some elbow healing time... and I will focus the next few weeks on high rep sets.. hopefully get some hypertrophy out of it too.

Ray. I am not sure what you mean. I do grab the bar when I squat, but I use a thumbs over, pinky under all the way out position. Only started using it recently because my elbows would be in agony doing anything closer. I used to do index fingers inside of the rings. Lemme know if you have any ideas.

[*Bunny*]

Awesome pics you good looking bastard!!
^^^ what he said :)

Nice trophy!! :)



. I can't tell you how many people came up to me and said it was one of the best misses they had ever seen. I told them I'd much rather have the worst make than the best miss any day.

Great to hear this attitude!!!

Way to go Kab!!!

[matt1990]

I would use an adjustable flat bench and put it up at a slight incline and use dumbells man. It will rehab that elbow. Honestly, focus on ligther weight at high rep movements.

That's what I would suggest. I have a friend in the gym who is using the GVT for upbody to rehab his right elbow and is doing it for a 6 week cycle, then going to if he can switch over to barbell and work his way back up.

Good luck man! I'll be tagging along like always,


MatT~

[HerDOC2005]

awesome work on the meet brother!!!

you'll just build from that bro! before you know it you'll be at 1300lb total!!!

KILL THAT SHIT!

Peace

[zanderfever]

Not a bad log you've got going on here, Chris.

Just two questions.

1 Did you really have to put up such bad pictures of me?
2 T.I.? Really?

In all seriousness, you did great at the meet. Those Deads were incredible to see in person and you SMOKED those heavy Squats. And I hope you can get the connection between my name and my forum name.

Give me some time and i'll be stronger than you :P

[Nick]

Thanks Bunz, Matt, Doc.... as always you humble me with your encouragement!!


Not a bad log you've got going on here, Chris.

Just two questions.

1 Did you really have to put up such bad pictures of me?
2 T.I.? Really?

In all seriousness, you did great at the meet. Those Deads were incredible to see in person and you SMOKED those heavy Squats. And I hope you can get the connection between my name and my forum name.

Give me some time and i'll be stronger than you :P

I love rap bro (and pretty much ALL music). And on the day you get stronger than me I'll be very proud of you... but it won't be for a very, very long time :)

Welcome to the best forum on the net, enjoy.

[bigdamray]

LOL thanks again everyone. I also would have won the honorary best constipated shit face if it was given out, I have no doubt! :)

Will be getting back into the swing of things on Thursday. I need to find some good bench variants (angles or DBs or whatever) that will give me some elbow healing time... and I will focus the next few weeks on high rep sets.. hopefully get some hypertrophy out of it too.

Ray. I am not sure what you mean. I do grab the bar when I squat, but I use a thumbs over, pinky under all the way out position. Only started using it recently because my elbows would be in agony doing anything closer. I used to do index fingers inside of the rings. Lemme know if you have any ideas.


Only do that if you have to while training to help with the elbows. During a meet, you should have all figers on the bar and the thumb under. Yes, it may hurt but when you start getting heavier weight on your back you're going to have problems with the bar rolling and throwing you out of position with a false grip. RB can get away with it because he's 300+ and has a huge shelf for the bar to sit on but I still think he should grip the bar as well.

[zanderfever]

I love rap bro (and pretty much ALL music). And on the day you get stronger than me I'll be very proud of you... but it won't be for a very, very long time :)

Welcome to the best forum on the net, enjoy.

Ehhh, we shall see. I'm creeping pretty fast, haha.

Its good to be here. I'll check around and see where I should chime in.

[Nick]

OK Ray will do, thanks mang.


10.16.8

Felt good to be back in the gym, though I did feel very winded.

18" Rack Pulls

135 x 6
225 x 6
315 x 6
365 x 6
405 x 6
455 x 6 +5 rep :pr8:

1-arm DB Rows
105 x 12
90 x 12
90 x 12

BB Shrugs
135 x 15
225 x 12
275 x 12
315 x 8

Various Bicep & Forearm work

NOTES: I am trying to add some size right now so I am really focusing on keeping the reps high. I also need to get back into 3x a week of cardio, felt very winded today early. My other priority this training cycle is really working on improving my arch and posture. The more I improve it the more my squat numbers climb. And the bench and dead will also improve markedly. Form and technique is king!

[matt1990]

Not a bad for your first one back man! Glad to see your doing well. Your not starting to get old are you? With being winded? lol! Jking

I need some cardio to, Glad to see you killin it and back,


MatT~

[CK]

Your doing amazing! :dj: