One Lift At A Time

Blog dedicated to powerlifting and anything else I find interesting.

“If you truly expect to realize your dreams, abandon the need for blanket approval. If conforming to everyone’s expectations is the number one goal, you have sacrificed your uniqueness, and therefore your excellence.” - Hope Solo


"I don't care if you're black, white, straight, bisexual, gay, lesbian, short, tall, fat, skinny, rich or poor. If you're nice to me, I'll be nice to you. Simple as that." - Eminem


The first one was off pins. Everything after that was straight up.

The first one was off pins. Everything after that was straight up.

Thanks.

Thanks.

Today was good day. Had my shoulders adjusted, and some ART on my piriformis. Spoke with my coach concerning the next step in my squat program, some tweaks to my deadlifts, and got some feedback. Went to the gym, Incline Pin Press: 6@135, 3x6@155 (something new, different feel). Overhead Press: 5@145, 5@75, 3@85, 2@105. Some triceps and back work. Thank God for everything, I really felt good today, it wasn’t easy but I loved every moment. (at World Gym)

Today was good day. Had my shoulders adjusted, and some ART on my piriformis. Spoke with my coach concerning the next step in my squat program, some tweaks to my deadlifts, and got some feedback. Went to the gym, Incline Pin Press: 6@135, 3x6@155 (something new, different feel). Overhead Press: 5@145, 5@75, 3@85, 2@105. Some triceps and back work. Thank God for everything, I really felt good today, it wasn’t easy but I loved every moment. (at World Gym)

Good day today, squats are good although I faltered on what was supposed to be my last set but I repeated and got a second time. Squats: 5@205, 4@220, 3@230, 2@250, 2x1@260 (missed the first try, got it the second time). Thank God, thanks to @belizianintellect for the spot, @bullusapl for making me do 260 again (and the spot), and @powerlifter42. Soundtrack: Enya’s greatest song album. (at Prince George’s Sports and Learning Complex)

Good day today, squats are good although I faltered on what was supposed to be my last set but I repeated and got a second time. Squats: 5@205, 4@220, 3@230, 2@250, 2x1@260 (missed the first try, got it the second time). Thank God, thanks to @belizianintellect for the spot, @bullusapl for making me do 260 again (and the spot), and @powerlifter42. Soundtrack: Enya’s greatest song album. (at Prince George’s Sports and Learning Complex)

Awesome bench training today, thank God for giving me the strength to go through it. Bench Press: 5x6@135 (paused the last rep of every set except than last set), wanted this on Wednesday, finally got it today. Did some tricep work afterwards. (at World Gym)

Awesome bench training today, thank God for giving me the strength to go through it. Bench Press: 5x6@135 (paused the last rep of every set except than last set), wanted this on Wednesday, finally got it today. Did some tricep work afterwards. (at World Gym)

AM deadlifting, i don’t like it but had to do it today. Deadlifts: 5@135, 5@185, 2x2@225, 8x1@285. Having issues with my left shoulder, and keeping my chest; I think the shoulder is “too” internally rotated with some tightness issues. Worked on getting my hips down. It is a good day, thank God for everything, and I’m looking forward to benching tomorrow. (at World Gym)

AM deadlifting, i don’t like it but had to do it today. Deadlifts: 5@135, 5@185, 2x2@225, 8x1@285. Having issues with my left shoulder, and keeping my chest; I think the shoulder is “too” internally rotated with some tightness issues. Worked on getting my hips down. It is a good day, thank God for everything, and I’m looking forward to benching tomorrow. (at World Gym)

Yesterday’s was an okay day, training wise. I got to the gym straight from work, bone tired, and operating on 4 hours of sleep but I still wanted to bench. Bench Press 3x6@135 (PR in reps and I did it for 3 sets), pretty much went downhill from here. 5@135, 3@135 ( needed a spotter on the last reps). I wanted 5 sets of 6 reps, it didn’t happen, thank God for strength to even train. I know I will get it pretty soon. Lots of rows and abs to finish off.

Yesterday’s was an okay day, training wise. I got to the gym straight from work, bone tired, and operating on 4 hours of sleep but I still wanted to bench.
Bench Press
3x6@135 (PR in reps and I did it for 3 sets), pretty much went downhill from here. 5@135, 3@135 ( needed a spotter on the last reps). I wanted 5 sets of 6 reps, it didn’t happen, thank God for strength to even train. I know I will get it pretty soon. Lots of rows and abs to finish off.