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Awesome job man, we have very similar lifts. Here is mine:

Squats: 260lbs
Deadlift: 150kg (330lbs)
Flat BB Bench: 235lbs
MP: 145lbs
Not too sure what my 3RM chin is though. I have just been doing pull ups as of late.

Maxes for squats, deads and bench are coming up. I'll keep ya posted.

Thanks IW.

Judging by your reps and sets, your maxes should be quite a bit higher. Have you ever tried for 1RMs before? It was a blast and I treated myself to an extra day off.

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What don't kill you make you more strong -- Metallica - Death Magnetic

kick ass man...nice work.

Thanks Pity. I've been following your journal. I used to plank, but it I wasn't patient enough for it. But moving the weights back and forth (or the beer ) is a great idea to give you something to do.

Good luck with the Westside 3 Day if you decide to do it.

yeah i haven't done any long planks for awhile...it's boring as hell i figure multiple 30 sec ones are just as good...provided i squeeze the hell out of everything

you need to post more often man

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good luck with maximum strength...from reading it...seems like alot of work

Ya I've tried 1RM before but the last time was like 1.5-2 months ago. Too long. I'm going to start a West Side style program where I'm hitting up really high intensity weights at least 1x per week for each major lift.

IronWorker

GREAT!

Good luck, Phil. I hope you nail this program.

Hi everyone,

I’m going to take another shot at keeping my Journal up to date. Hopefully it will get me back to bb.net regularly again. I just haven’t been on the computer too much lately and I need to get back into the habit of my online interests.

I’ve been training all along, but without too much structure. Trying things out, but with a focus on getting stronger and Powerlifting. I found that I was more disciplined with programming when I knew you guys were reading.

Injury update:
If you recall, I had some old nagging injuries a while back, right shoulder impingement and a left hip thing that hurt when Squatting and also doing regular daily movements that involved moving my knee toward my chest. Both are completely gone by doing a combination of physical therapy and the mentality of maintaining instead of progressing. The shoulder has been good for a while now, the hip has been pain free for about 6 months now.

But now I have a right elbow problem. I jammed it shoveling snow about a month ago and it hasn’t gotten too much better (or worse).

Biggest News:
I’m entering a Bench Press competition on 2/21. I’ve been training a few times a month with a friend who is a powerlifter, so I thought I’d give it a shot. I’ll be in the 181 lb weight class and 50 – 54 age class. Hopefully I’ll be the only competitor in that division so I can take first.

My opener will be 225 lb. Next will be 250 lb. And play the third attempt by ear. I can rep 225, so no problem there. 250 is a challenge, but I do it consistently. My max “following commands” (start, lift, rack) is 255. My elbow is not much of a problem while benching, but I do feel it at the heavy weights.

Latest Workout:

Saturday 2/7/09

At Mike’s Garage
Bench
1x2x225
1x1x250 fail – red light, didn’t wait for the lift command (I kinda did like a sprinter anticipating the gun)
1x1x250
2 board press 1x2x250

At Gym
Squat
1x1x250
1x1x260
1x2x270

Bulgarian Split Squat
1x6xBW
3x6x30

Cable Pull Through
1x8x100
2x12x130

Russian Twist
2x8

yay phil