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Squat
135x5
225x4
315x3
405x2
455x1
500 3x1 with belt

Bench Press
135x5
225x5
275x3
315x1
335 3x1

DB RDL +shrug 3x12
P/w
Curl to press 3x8

Short and sweet today. Weight moved super easy. I also ended up running 4 pro agilities against various high school hockey players. I went 3 for 4. Yeah I still got it!

Friday Morning

I had to lift in the morning friday because we headed out of town this weekend to help celebrate my Mom's birthday. I was alone in the weight room so I had no spotter. My work out went like this:

Floor press:
135x5
185x5
225x5
275 3x5

Overhead press
3x8

DB Bench press
100s 3x8

OH Lat raise
3x12

DB Single Arm preacher Hammer curls
3x8

Done and Done

Next week is a de-load week. I need to get my BW under control. I'm going to find a good hill here in burnsville and run the shit out of it!

DL Day

Today was DL day. I've been training for this day for some time now, ever sence the meet in Duluth I realized everyone and their brother can pull 600lbs. So, it is now my goal to pull 600 lbs. Anyway worked up to 545 for two singles. The second one was kinda a double knee bend. Then I popped an amonia cap and gave it my all for 585. I got up to about my knees but that was it. Good times though. After that did some front squats 5x5 first time in years worked up to 245, then some GMs 3x8 at 135. Then some glute ham raises paired with bench hops. Quick and dirty today. Tonight is the opening night of kickball playoffs, I'm about to go get me some!

I have got to keep doing this...

So, a lot has changed since I last wrote up here. I did the USAPL meet in the end of June I totaled 1362 raw. a 507 squat a 349 bench and a 407 gift of a dead lift. I'm really digging this powerlifting stuff. I've given a few trys on geared lifting and I like it. In fact I have a squat suit, a bench shirt, and some knee wraps on the way, so I'm pumped.

PRs laitly

I hit the 600 squat mark last week, the bar rolled up about 2 inches on my back so it was really uncomfortable.
I've done a lot of rack pulls in the past month, tomorrow I'll attempt to hit 585 raw from the floor this should be good.
Yesterday I hit 495 for a triple off a 14 inch box and I benched 365 for a 1 + 1 with 15 sec. in bewteen. That was huge I've never been able to do that and it popped off my chest. I'm in the process of writing my next 11 weeks up to my next meet. October 31st I'm planing on doing it equipped so I've got a lot of work to do.

but if you are just checking out my blog welcome, if you were here when it all started thanks for comming back!!!!!

Fargo

Well tomorrow I set out on a new journey. I'm being mobilized to go help fight the good fight up in fargo against that nasty river. So my work outs will probabbly stop beings that I don't know where I'll stay or if there will be a gym that is available to me. Be sure to know that I will be doing push ups and sit ups...good old Army PT! Hooah!

So you won't hear from me for a while, I don't know how long I'll be gone but it shouldn't be too long. So as always....

Stay Strong
Tommy

Week 3

By now my body has adapted to the high volume and I can't get enough of it. I feel great and I feel huge. I haven't really moved up my weights, mainly because I don't feel I've achieved as much as I can out of these percentages. This is a technique I've wanted to try out on myself ever since I read it in Supertraining.

My diet has not really changed, I'm just trying to eat healthy. Yesterday I asked my boss what he thought I should have for lunch after my 2nd work out. He told me to go to Burger King, get a triple whopper and eat it with out the bun. Then eat a chicken salad. I was stuffed and I didn't eat very many carbohydrates. It's important for people like me (highly sensitive to insulin) to not eat a lot of carbs. So I load up on meat and then get my carbs from salad and spinach.

A friend of mine asked me what my protocols for my epsom salt baths are. While running my warm bath I hold two cups of epsom salt under the running water, this allows the salt to dissolve into the water. I also add a table spoon of hydrogen peroxide, I like the idea of the extra molecule of Oxygen floating around in the water. There are many unknown benefits of hydrogen peroxide, especially if it is injected into the body in a diluted form along with some sailene.

Easter is this weekend and I'm pumped. Alex(the wife) and I are going down to Okoboji Iowa, that is where my parents live. I'm excited for two reasons. One is the fact that I haven't been home and seen my whole family since December and two is the fact that I'm getting my summer wheels put on my truck, it's about to look sweet again! The only problem with this is that it is about to get real nice out here and then I'll ride my motorcycle everywhere. But I have two sweet vehicles that I can choose from.

Stay Strong!
Tommy

Week 2

Well it's been a while, I know. However, I've been very busy. I finished out the week with day 5 and 6, sets of 10 suck, no matter how you put them. My Epsom slat bath helped a lot and I felt really good after it. I started week 2 Monday with my incline bench and shoulder presses, I got a huge pump out of the work out which I enjoy. I also started working more at Velocity Hockey Center on Monday, this will be a good chance for me to try some new things out on some young athletes. Also, it will make me extreamly busy over the summer which is good.

Yesterday, I did my squats. 5x8 is so much, but I did them with Sara Wiley, she can always get me going...one tough chick. Did my squats and my RDLs, It was good and I'm not nearly as soar today as I was this time last week. One of the more troubling things that is happening on this work out is the fact that I'm gaining weight. I've been around the 257 range now, I was hoping that I would lean up some more, but I'm only 1.5 weeks into it, so I should just be patient.

Thanks for all the notes, on my previous blogs. It's nice to hear that people are actually reading this. I'll post more later!

Stay Strong
Tommy