Big Pull - Galan Style

I got my Big Pull in this morning and I was pleased with the results. In fact, I hit all-time highs on Squat and Dead Lift. I'm sure I could squat more coming out of high school, but I never maxed out. Anyway, I hit maxes greater than December 2007 which were my previous maxes before I broke my leg.

The bench press yielded the same results as December 2007. I was a little surprised I didn't increase there. I guess I'll push for some gains over the summer.

Start time 4:50a.m. I did a quick warm-up 2 minutes on the treadmill at 6 mph.

Bench Press:
Used the Bench Press Machine at Snap. I don't know if it has a specific name, but it wasn't free weights on a bench. I'll assume zero weight for the bar itself, because its negligible.

180 lbs x 3
230 lbs x 3
270 lbs FAIL
250 lbs x 1
260 lbs FAIL

MAX BENCH: 250 lbs.

Squat:
I used the Smith Machine which says the bar resistance is 15 lbs.

195 lbs x 3
285 lbs x 2
335 lbs x 2
365 lbs x 1
375 lbs FAIL

MAX SQUAT: 365 lbs.

Dead Lift:
I didn't remember the squat bar being 35 lbs as Matt indicated, I always used 30lbs. So I wanted to be sure, I weighed myself, grabbed the bar and weighed again, then subtracted the difference, 29.5 lbs so I'll round to 30 lbs.

210 lbs x 2
300 lbs x 1
350 lbs FAIL
320 lbs FAIL

MAX DEAD LIFT: 300 lbs.

GALAN'S 5/18 MAXES:
MAX BENCH: 250 lbs.
MAX SQUAT: 365 lbs.
MAX DEAD LIFT: 300 lbs.

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3x Contest

May 16, 2009

The day before my 47th Birthday. (Yes, I’ve been officially old for a while now.)

This week there have been a few developments on the training trail.


1. Receipt of BellaDonna. This is my 48 kg Kettlebell. I’ve used her for Suitcase Deadlifts and Farmer’s Walks.

2. Reviewed Pavel’s Return of the Kettlebell (RTK) DVD. This is for the advanced girevik, of which I am not one. It is very interesting and very intense. However, I must complete the goals in Pavel’s Enter the Kettlebell (ETK) first. Which are: a. Press the KB nearest half my weight (This would be BellaDonna, aka ‘The Beast’ which is the largest KB that DD makes.); and b. Snatch the 24kg KB for at least 200 reps within 10 minutes. I’m a ways away from finishing those two goals, and the goals and techniques in RTK are even more intense. Time to renew my commitment to the ETK goals, that does not however exclude goals and corrective exercise which have been proscribed by my trainer.

3. Swami sweet talked me into joining him, Galan, and Lard in a contest for largest percentage gain in strength as measured by Squat, Dead Lift (DL), and Bench Press (BP) 1 rep max (RM). Their contest site. I consented to join even though I don’t train DL and BP and my training in the squat is my of a strength endurance (ie 5 x 5) that a maximal strength training. My original thought was to see what sort of gain I would make base on a sort of a WTH effect or rather carry over from my KB and Squat training.

I am positive in the scheme or things this contest is close to irrelevant and to train for it properly would interfere with my KB training. However, I do realize that life takes many unexpected yet wonderful turns. My biggest concern though is injury prevention. I’m obviously not getting any younger and every day not training is a hit. What I mean to convey is that I am concerned for injury because these lifts are outside of either my sport specific movement training or are contrary to my training objectives (if that makes any sense). Any way I may train some grease the grove (GTG) on these movements, and maybe even some partials. I’m still pondering the plan.

Training:

Bench:
Bar (45lbs) x 5
135lbs x 1
205lbs x 1 (I figured – what the heck, throw 70 lbs on there. Turned out to be a good guess.)
215lbs x NA, gently lowered it to the pins confirming that the correct pin/rack setting is #5 for the bench.

I didn’t really expect much out of this one; it is probably the least like anything I train for. The last recollection I have training for this from a 1RM perspective was as a freshman in high school. I think it was 110lbs. Also, I hate pushups. My man bubs are big enough.










Dead Lift:
135lbs x 5
225lbs x 1
295lbs x 1
345lbs x 1
265lbs x Nope

Here’s a question that I’m wondering: When Swami says:

“I warmed up with 135 (5) , then added another 90, then 50, and another 40. I was at 315lbs. I felt I could go another 50lbs, but my back was feeling tired and there was not reason to push it.”

Tassels anyone?


I agree he shouldn’t push and injure himself, however if he has 50lbs more in him that gives him a 16% advantage at the outset. I’m thinking another pull might be in order.

Squat:
135lbs x 1
225lbs x 1
345lbs x 2/Nope I know it’s a big jump. I tried twice, but did not break parallel. (and both Swami and Galan know I love to go deep.)
295lbs x 1 I broke parallel, but I faltered a little at the top. If I was at a meet it probably wouldn’t count, but I’ll call that my max.

Usually I perform squats with a safety squat bar, but this was with a plain bar. It was a little uncomfortable on the shoulders and the balance felt slightly different than what I’m used to.

Maxes:
Bench: 205 lbs
Dead Lift: 345 lbs
Squat: 295 lbs

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The Big Pull

Or let the transformation begin! (Trying some cute Rocky and Bullwinkle second title)

I thought it was time to begin to knock off some 2008 resolutions...

Lard took up the challenge from an email I sent out from Burn The Fat about the world's first-ever Real Time Physique transformation challenge. He set up a blog called the Transformation Challenge. While not formally entering the contest, Lard set the challenge for the rest of us. The Challenge is simple, Transform your flabby body in 90 days. However in this challenge, the accountability is weekly pictures, measurements, and weight and encouragement and ridicule from your friends. For me, it isn't a pretty picture. But I'm going to give it a go.

Scoundrel and Galan have been on me about setting my one rep maxes (1RM) on the big three lifts - Squats, Bench Press and Dead Lift. In fact I was to do this before the end of 2008. Well I finally got around to it and here are the results:

5 minute bike warm-up, stretching

I started with the squat - no machine, straight bar.
I warmed up with 5 body weight, then 5 with the bar
I will assume the bar is 45lbs. It's the typical Olympic bar.
2 plates (45) + bar = 135
I added another 50lbs = 185
I then added 30, then 20 for 235
I then added another 30 for 265. Heavy and It was here I stopped.
My form was not the best, I could feel it in my back and I was alone.

Next was the bench
Warned up with the bar (5) , then another 50lbs (5).
I then added another 40 (swapped out 25lbs plates for 45lbs) 135
So 135
I then added 30, then 20, another 20. So 205 is my final. I might have been able to nickel and dime some more with a spotter. But this was heavy for me.

Now for the big pull.

I warmed up with 135 (5), then added another 90, then 50, and another 40. I was at 315lbs. I felt I could go another 50lbs, my grip was fine, but my back was feeling tired and there was not reason to push it.

Now I need a program to follow this up with. I also need to get my cardio base.
Scoundrel hooked me up with a program from stronglifts.

I can't tell you what a relief it is to get this 250 lbs off of my backside ;).
This is for when you ramble on and on and on.
Just delete if not needed. (along with the span class)

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