ChrisLindsay9 Member

Sorry about the setback man. Lots of heat (targeted water spray in hot shower, heating pad,, etc.) and light stretching a few times a day might help. Injuries happen, but you will get back to where you were. Many people have been sidelined for extended periods of time, but they were persistent, yet patient, and ultimately…

I've looked into this recently, and it's pretty overwhelming to see so many certifications. Here are a couple of suggestions/tips that I have come to appreciate as it determines which avenue to explore. 1) If you plan on doing personal training at local gyms, find out from them if they have any specific certifications that…

I helped a co-worker come up with a simple strength-building workout plan for his 10 year old son. It's a 2x week program. It alternates between bodyweight and very light dumbbell exercises. Day 1 (bodyweight): Walking Lunges, Push-Ups (beginners can start on their knees), Pull-Ups (beginners might need someone to help…

Post-Competition Recovery (aka “Organized Randomness) Light Workout Squats - 190x3 x3 sets; 180x4 x3 sets Bench - 120x3 x3 sets; 115x4 x3 sets Deadlifts - 225x4 x3 sets; 200x3 x3 sets GHRs OH Press Plate Raise Back Extension Machine Going to get back in the gym on Sunday and rev things back up with Deadlifts for Reps.…

2014 UPA State Championship in Michigan Squat: 300 Bench: 180 Deadlift: 400 123 weight class Raw UPA-AD

At the 2014 UPA State Championships in Michigan, I PR'd with a 400lbs deadlift, in the 123 weight class, Raw http://www.youtube.com/watch?v=wLJZ5kDzayM

At the 2014 UPA State Championships in Michigan, I PR'd with a 300lbs squat, in the 123 weight class, Raw http://www.youtube.com/watch?v=YtOqtEtysGA

SUNDAY - Competition Preparation - Deload Deadlift: 250x4 x4 sets Squat: 165x4 x4 sets Bench Press: 120x4 x4 sets (with pause at bottom) Bodyweight Assistance Work (1-2 reps shy of failure) Pull-Ups, 15, 10, 8 Dips, 20, 15, 10 Push-Ups Tabata, 10, 10, 10 Ab Work Notes I’m feeling pretty ready. I would fell totally ready if…

THURSDAY - Competition Preparation - Squat Squat WU: 65, 95, 145, 195, 225 Planned Opener 255x3 260x1 260x1 260x1 Accessories - 90% Dumbbell Step Ups Good Mornings Glute Ham Raises Abs Bodyweight: 122.8

TUESDAY - Competition Preparation - Bench Press Bench Press WU: 45, 65, 95, 115, 140 Planned Opener - all was with pause at bottom for press command 165x3 (third rep was a little challenging) 170x1 170x1 170x1 Accessories - 90% Incline DB Bench Press Spoon Press Push Ups Dips (with Weighted Vest) Abs Bodyweight: 123.4

SUNDAY - Competition Preparation - Deadlifts Deadlift WU: 135, 185, 225, 275, 315 Planned Opener 355x1 355x3 (did not lock out third rep) 355x1 355x1 Accessories - 90% DB Row Leg Curl Pull-Ups (with Weighted Vest) Abs NOTES: 355 goes up easy for 1 rep, but was surprised when I didn't lock out the third rep. I skipped the…

THURSDAY - Modified Cube - Wave 2 (Squats - Reps, Deadlifts - Speed) Squats WU: 65, 95, 145, 195 205x1 205x8 x3 sets (75%) 185x12 x2 sets (67%) Box Squats 150x4 x3 sets Dynamic Deadlift <Skipped> BB Glute Bridge 200x9 x3 sets GHRs (off Lat Pulldown Machine) with Pause at the Bottom 3, 3, 3 <><> 2 weeks, 2 days until meet…

TUESDAY - Modified Cube - Wave 2 (Bench - Reps) Bench Press 140x12 x2 sets (73%) 140x11 (76%) 115x12 x3 sets (62%) Bench Press w/ Pause at Bottom 120x7 x2 sets (65%) Close Grip Bench 120x7 120x6 120x6 DB Tricep Extension / DB Skullcrusher 25x7 25x6 25x5 DB Tate Press 25x10 30x12 30x12 Dips with 20# Vest 10, 7, 7 Ab Work…

SUNDAY - Modified Cube - Wave 2 (Deadlifts - Heavy, Squats - Speed) Deadlift WU: 135, 185, 225, 275, 315 345x1 345x3 x2 sets (95%) 355x3 (97%) 365x3 (100%) 375x1 (103%) (just missed lockout on the second rep) * all working sets with belt, no chalk Deficit Deadlift (standing on one plate) 315x2 x2 sets (no belt, no chalk).…

275 for 3 reps @ bodyweight of 124-125 had two people observe and confirm that all reps went below parallel 275 is my PR from my October meet. My next meet is in three weeks.

Modified Cube - Wave 2 (Squats - Heavy, Deadlifts - Speed) Squat WU: 65, 95, 145, 195, 225 250x1 250x3 (91%) 255x3 260x2 (95%) (hit depth) *275x3 (100%) f**k yeah! Pause Squats 195x3 x3 sets Deadlift Dynamic WU: 135, 185 225x4 x3 sets (62% 245x2 x3 sets (67%) Good Morning 135x3 x4 sets (10lb. increase) GHRs (off Lat…

Modified Cube - Wave 2 (Bench - Heavy) Bench Press 165x1 165x4 x2 sets (89%) 170x3 (92%) 175x3 (95%) 185x1 (100%) (on the second rep, got it about 2-3" off my chest before stalling) Close Grip Bench 155x3 x2 (84%) Bench Press w/ Pause 1" off Chest 140x6 (76%) 155x4 x3 sets (84%) *really long pause before last rep of each…

Modified Cube - Wave 2 (Deadlifts - Reps, Squats - Speed) Deadlift WU: 135, 185, 225, 275 290x1 290x8 x3 sets (79%) (No Belt, No Chalk) Deadlift Block Pulls (off 2 Plates) 315x6 x2 sets (86%) (Belt, No Chalk) Squat (Speed) 150x3 x3 sets (55%) 155x2 x2 sets (56%) 160x1 (58%) DB Rows 65x8 per arm x4 sets Pull-Ups…

Been too busy to post my workouts after each one, so here's my last week's log <><> SUNDAY - Modified Cube - Wave 1 (Deadlifts - Heavy, Squats - Speed) Deadlift WU: 135, 185, 225, 275, 315 340x1 340x4 x2 sets (93%) 350x2 x2 sets (96%) 365x1 (just missed lockout on my second rep) (100%) Deficit Deadlift 295x4 (just one set…

Modified Cube - Wave 1 (Squats - Heavy, Deadlifts - Speed) Squat WU: 65, 95, 145, 195 245x1 (89%) 250x3 250x3 (91%) 260x2 (did not hit depth either rep, just missed it) 260x2 (95%) (hit depth) 275x1 (100%) f**k yeah! Gym PR, Tied Competition PR Pause Squats 195x3 x3 sets Deadlift Dynamic WU: 135, 185 225x4 x3 sets (62%…

Modified Cube - Wave 1 (Bench - Heavy) Bench Press 165x1 165x4 x2 sets (89%) 170x3 (92%) 175x2 (95%) 185x1 (100%) :) Close Grip Bench 155x2 155x3 (84%) Bench Press w/ Pause 1" off Chest 135x6 x4 sets (73%) *really long pause before last rep of each set Incline DB Bench 65x6 x3 sets DB Spoon Press 55x6 x3 sets DB Farmers…

Modified Cube - Wave 1 (Deadlifts - Reps, Squats - Speed) Deadlift WU: 135, 185, 225, 255 280x1 280x8 (75%) 285x8 x2 sets (78%) Deadlift Block Pulls (off 2 Plates) 310x6 x2 sets (85%) Squat (Speed) 150x3 x3 sets (55%) 155x2 x2 sets (56%) 160x1 (58%) DB Rows 65x8 per arm x4 sets Pull-Ups (Bodyweight) 15! first set (+3 from…

Cube: Wave 3 - Squat (Reps) Squat 200x8 x2 sets (no belt, no wraps) 200x12 x2 sets (no belt, no wraps) Box Squats 150x3 x3 sets Good Morning 120x4 x sets 130x4 x2 sets Glute Bridge 195x10 x3 sets Glute Ham Raise (off Lat Pulldown) with 10lb DB 3 ugly reps x 4 sets Ab Work Notes My squat sets were a 5lb. increase and added…

Cube: Wave 3 - Bench (Dynamic) Bench Press (Speed Work) 95x5 x2 sets 115x3 x2 sets 120x3 x3 sets 125x2 x3 sets 130x1 Close Grip Bench 135x5 x2 sets Bench Press w/ 2 second Pause 1" off Chest 110x9 x2 sets (4-5 second pause on last rep in each set) Wide Hammer Str Machine 2PPSx10 x3 sets Dips (20lb Vest) x18, x14, x10 Ab…

Cube: Wave 3 - Deadlifts (Heavy) Deadlifts WU: 135x8, 185x6, 240x4, 290x2, 340x1 340x3 x3 sets (93%) (Belt & Chalk) 350x2 x2 sets (96%) (Belt & Chalk) 365x1 (100%) (Belt & Chalk) Deficit Deads (1 Plate) 280x4 x2 sets (77%) (No Belt, No Chalk) Hammer Low Row Machine 80PSx8 x3 sets Hammer High Row Machine 105PSx8 x3 sets…

One of those rare days where the weight just felt light. It was going up easy. 245x5 (5 rep PR) 90% of my 1RM 260x3 (3 rep PR) 95% of my 1RM bodyweight: 124-125

Cube: Wave 3 - Squat (Heavy) Squat 235x3 x2 sets (85%) (belt and wraps) 245x3 (89%) (belt and wraps) 245x5 (89%) (belt and wraps) 5 rep PR 260x3 (95%) (belt and wraps) 3 rep PR Squats w/ 2-3 second Pause at Bottom 190x3 x2 sets (70%) (no belt, no wraps) Glute Bridge 190x10 x3 sets Glute Ham Raise (off Lat Pulldown) Ab Work…

Cube: Wave 3 - Bench (Reps) Bench Press 130x12 x3 sets (70%) 115x15 x3 sets (62%) Bench Press w/ Pause at Bottom 125x10 (68%) 125x9 (just barely missed it, got the barbell up to the pegs but couldn't push it the 1/4" needed to get it onto them) Incline Barbell Bench 110x8 x2 sets 110x7 Tricep Circuit (DB tricep extension,…

Cube: Wave 3 - Deadlifts (Dynamic) Deadlift 205x5 x2 sets (no belt, no chalk) - 55% 235x3 x3 sets (no belt, no chalk) - 65% 265x1 x4 sets (no belt, no chalk) - 73% Deadlift Block Pull (2 Plates) 315x2 x2 sets (belt, no chalk) - 86% Deadlift Deficit (1 Plate) 220x5 x3 sets (no belt, no chalk) T Row Machine (tried to pull…

I do three of these regularly:box squats, good mornings, and GHRs. And I do lower back extensions every other week or third week (depending on how my lower back feels). I think GHRs really helped me get comfortable going to parallel. I don't have a GHR station at my gym, so I use the lat pull down machine. Here's an older…