VeganEssentials

You'd be surprised how many people in the USA who compete don't hold Benni's record as official due to who put the meet on Katterle has a pretty bad reputation for not having accurate weights at competitions, it's still debated after all this time as nobody weighed out the bar + plates to make the weight official as happens often when there's question over legitimacy. Had he simply heeded that request from people who wanted to be sure everything was accurate (other competitors at the same event said that they were pulling PRs beyond expectation, and that the weights truthfully felt as though they may have been slightly light). I preferred how it was decades ago where ever world record lift had to be weighed out to ensure the integrity of it considering how often records claim to be broken, but either way, strong pull and I won't lose any sleep over it

Upper back and shoulder work a few days ago, nothing too noteworthy, did some dumbbell rows for the first time in ages and worked up to 3x10 @ 175 lbs. each arm without much trouble, so those barbell rows have definitely been doing well for carryover. Kept it light for overhead work as well, just some tripes @ 175 lbs. with the axle for standing presses and that was about it. Lower back and chest work tonight - Deadlifts - 1x5 @ 135 lbs. 1x5 @ 225 1x3 @ 275 1x2 @ 315 1x1 @ 365 (did double overhand, no hook grip, felt decent) 4x2 @ 390, pulling as fast as possible, all-out war to see how quickly I could make each rep, not too bad for it as I kept the speed up with no slowdown for every set. Changed to sumo position - 4x2 @ 390 as well, just keeping up on technique since I may well make a full change to sumo pulling this fall Flat barbell bench press with axle - 1x5 @ 145 lbs. 2x3 @ 195 8x3 @ 220 3x8 @ 200 Still keeping light to work on technique and re-learn how to keep my shoulder in the right place on all reps, feeling better today no cocked side to throw me off Safety Squat bar good mornnigs - 1x10 @ 150 lbs 3x15 @ 200 Just about 45 degree forward lean, hard hip/glute thrust on each rep Incline bench press with chains (no weight on bar) - 1x12 @ bar + 100 lbs. chains (about 90 lbs. deloaded on chest, about 145 at lockout) 1x5 @ bar + 160 lbs. chains (about 110 lbs. deloaded on chest, about 200ish at lockout) 3x10 @ bar + 100 lbs. chains, close grip with pause on chest each rep Dimel deadlifts with band wrapped over bar - 3x25 @ 75 lbs. plus red band Wrapped up with a circuit of 3 sets of the following: Glute/ham raises - 15 reps, straight to Glute squeeze 90 degree back raises with red band looped over neck, 15 reps with 1 second squeeze at top, straight to Shurgs on flat bench machine - 50 reps @ full stack, straight to Standing crunches w/ 2 red bands, 20 reps Rest 1 minute between sets and repeat. Wiped out afterward, tomorrow is rest, upper back work again Tuesday!

Leg day came late this week, just got done with it. Squats with cambered bar - 1x10 @ empty 55 lb. Bar 1x5 @ 145 1x3 @ 225 1x2 @ 275 1x2 @ 315 3x5 @ 370 Tough, but got through them well enough. Pause on pins squats about 2" below parallel, 2 second deload on pins each rep - 3x2 @ 325 Safety bar squats about 4" below parallel each rep - 2x10 @ 240 Turned bar around to try front squats with it a minute after 2nd set - 1x10 @ 150 Getting pretty beat up, moved to assistance stuff Ukranian Stallions (see http://articles.elitefts.com/training-articles/duffins-special-exercises-to-maximize-glute-development, it involves boxes, bands, a kettlebell and a lot of hip thrust) - 3x20 w/ 2 red bands holding 35 lb and 30 lb kettlebell (largest we have, way too small, need much heavier) Superset with with red band standing crunches in the power rack 3x10, wasn't prepared for how muc my abs cramped up on these, tougher than they look! Wrapped up with some light rep work to finish. Lying leg curls 3x25 @ 90 lbs Superset with seated leg extensions - 3x25 @ 90 lbs That was plenty, upper back and shoulders soon!

Correct, Benni did pull 1015, just that it doesn't hold as the "official" record as it wasn't at a sanctioned meet and sadly, the meet director who was there has a reputation for possibly using weights that aren't a heavy as they read (could possibly still be rumor, but it has been circulating for a few years now among many in powerlifting). Regardless, Benni is by far one of the strongest out there, but I completely neglected to mention Andy Bolton's amazing 1008 lb. pull that may well hold as the world record for a very long time. Though, Coan's 901 pull @ 220 lbs. ranks as my favorite, you can't go wrong with DL that's over 4x bodyweight!

Quick upper back and light chest work on Saturday that I forgot to log until now - Barbell rows - 1x5 @ 135 lbs. 1x5 @ 225 1x5 @ 275 1x5 @ 295 3x3 @ 315, tough as hell, lower back wasn't fully recovered, going to not do rows if I don't feel well-rested beforehand in the future. Close-grip bench with axle, 2 second pause on chest each rep - 1x5 @ 145 lbs. 1x5 @ 195 3x6 @ 215 1x10 @ 195 Just haven't been feeling great with chest work lately, right side feels off with lat cocking out a bit again which creates a weak imbalance pressing on the right, gotta get that to a better place again soon. Rows with 220 lb. rectangular concrete block - 3x10 DB flat bench - 3x12 @ 75 lb. DBs 1-arm rows with orange band tied to squat rack pillar and Rolling Thunder revolving thick handle - 3x20, about 40 lbs. starting tension, around 80 lbs. at full contraction each rep Leg raises - 3x15 Called it quits after that, taking my 2nd day off to rest up a bit more, will be squatting again tomorrow!

Forgot to post a mediocre upper back/shoulder day earlier this week, but went in for deadlifts and lower back stuff tonight - Deadlifts - 1x5 @ 135 lbs 1x5 @ 225 1x3 @ 315 3x8 @ 365 Easy sets, all were good for 10+ reps, but trying to show a bit more restraint for now to see if the reduction in volume helps my progress for the lesser beating on my body. Changed to sumo deadlifts, felt it was time to see where I am with those - 1x1 @ 365 lbs 1x1 @ 385 1x1 @ 405, first sumo pull over 400 1x1 @ 425 So, my sumo and conventional pull are not are no longer far apart, so it's decisions, decisions now as to which one I will push harder on. I will be testing conventional max again in July, I will figure it out then. Glute/hamstring circuit of 8 reps assisted Nordic hamstring curls using 2 red mini bands 15 reps glute/ham raise 20 reps glute squeeze lower back extensions, raising torso using only glutes as primary movers Wrapped up with cable tower curls with rope handles, 3x10 @ 100 lbs, 3 second hold at top of each rep and called it a day. Will be going back in for upper back and chest work again tomorrow or Sunday, then leg day after that!

Leg day! Got a new cambered squat bar at the training facility, had a go with it for squats, it was by FAR the best bar I've used for them. Perfect on the upper back and shoulders, it didn't make my right shoulder cock out abnormally as happens with a normal bar, so imdecided to test things and see how I could fare - Squats to parallel - 1x5 @ 145 lbs (bar weighs 55 lbs empty) 1x5 @ 235 1x3 @ 285 1x1 @ 325 1x1 @ 355 Didn't want to push for a max, but felt that 400 would have been easier than ever tonight, will be testing max again in 2 weeks with this bar. Dropped weight for reps - 3x10 @ 315, felt barely tougher than the 225 did last week. Good stuff! Moved pins up in the rack halfway between parallel and full lockout (about 16-18"), decided to do some overloaded half squats, tapping pins lightly each rep - 1x5 @ 375 lbs 1x5 @ 415 1x5 @ 465 1x20 @ 315 Will be back over 500 for reps before long! Single leg press @ 45 degree angle - 3x20 @ 200 lbs each leg Superset with lying leg curls 3x20 @ 120 lbs Wrapped up with quick ab work sets - 1x20 hanging knee raises Superset with Kneeling cable crunches for 1x20 @ 100 lbs Superset wit ab wheel rollouts, 1x12 Soaked through 2 t-shirts in that time and was wiped out. Upper back and shoulder work tomorrow, then eye surgery Wednesday so I'll be out until the weekend afterward. Getting in all I can before that time!

Few quick workouts I forgot to log this past week - Upper back/shoulder day last Tuesday: Barbell rows - 1x5 @ 135 lbs. 1x5 @ 185 1x5 @ 235 1x5 @ 275, 285, 295 1x12 @ 235 Overhead standing strict press with axle - first bar pressing I've done in a while, shoulder is finally feeling up to it again - 1x5@ 145 lbs 1x2 @ 165 3x2 @ 185 3x5 @ 165 1x10 @ 145 No pain, hope to get my pressing strength back up this summer Weighted pull ups - 3x8 @ 45 lbs. Added, feet touching floor for deload for a second between each rep DeFranco shoulder circuit w/ 45 lb plate and 25 lb DBs - 2 circuits with plate front raises, DB lateral raises and DB seated clean & press Seated cable row w/ V handle - 3x20 @ 200 lbs. Red band lean-away lateral raises, using broken band, one side tied to base of power rack - 2x20 each arm Cambered bar Hise shrugs - 4x25 @ 325 lbs. McGill curl-up holds for time - 3x30 sec. ------------- Lower back and light chest assistance work on Thursday - Speed deadlifts - 10x2 @ 275 lbs Superset with Close-grip speed bench - 10x2 @ 180 lbs No more than 20 seconds between sets, kept it moving and got them done in 13 minutes total. Rack pulls from 17" - 1x5 @ 315 lbs. 1x5 @ 405, 435, 455 lbs. Close-grip bench - 3x12 @ 180 for some rep work Drop set DB cross body hammer curls - 1x10 strict @ 50 lb DBs 1x10 strict @ 40 lb 1x10 with a bit of English @ 30 lb 1x10 strict @ 20 lbs (got light enough to not need to swing a bit on reps) 1x10 strict @ 10 lbs, slow up and down to finish Going back in for leg day tonight!

Not much to share over the past month, trained a few times but missed most of 2 weeks with 12 hour work days and nothing left to train after I was done. Plans to work back to competing again this year are on indefinite hold, life seems to be throwing lots of curves my way, just can't manage consistency to make much progress. Next month is just for fun, trying to get in the gym at least 3x/week as that's all I can hope for at this point. Had a decent upper back day a week ago, got in for chest/legs tonight - Squats done light - 1x5 @ 135 lbs 1x5 @ 185 10x10 @ 225, just a GVT day to do lots light reps and retool form again Flat bench with axle - 1x5 @ 145 lbs 1x3 @ 195 1x2 @ 215 1x2 @ 235 1x1 @ 250 1x1 @ 255 1x1 @ 260 3x2 @ 235 3x2 @ 215 10x5 @ 185, quick 45 seconds between sets, just light with plenty of rep work Glute/ham raises - 4x15 @ bodyweight Superset with Glute squeeze horizontal back extensions 4x20 @ bodyweight Hanging leg raises - 3x15 Superset with Red band triceps press downs 3x25 @ each arm Called it a day after that, still keeping bodyweight at about 215, just haven't made any real progress or gone the other way the last 2 months from sporadic lifting and no consistency. Gotta work on that, hope to get on a better track soon.

Missed a week due to long work hours, came back and started with legs back on Sunday afternoon. Don't remember all of it, but I worked up to 5x5 @ 340 lbs. for my sets of squats, was going to bench as well but wasn't feeling it, so just did squats and some leg assistance stuff for seated leg curls, leg extensions, glute/ham raises, etc. Got in for some upper back and shoulder work tonight - Weighted pull-up drop sets - 1x3 @ bodyweight, 1x3 @ 45 lbs. added (warm up sets) 3 sets, starting with 3 reps @ 85 lbs. added, change weight and rest 20 seconds, 5 reps @ 45 lbs., take off all weight, rest 20 seconds, 8 bodyweight (218 clothed today) to finish Did 1 extra set of 5 reps with 45 lbs. added and Fat Grips handles, definitely challenging to hold on! Steel log overhead press in the rack - 1x5 @ 75 lb. empty log 1x3 @ 125 lbs. 4x8 @ 145 lbs. Seated heavy blue band rows, changing handles each set, band tied around support pillar, braced feet on base of power rack about 9 feet away - 4x20, around 120 lbs. starting tension, about 200+ at finish on each rep Trap Bar overhead press in the rack (saw this as a shoulder rehab movement, gave it a try) 4x15 @ 105 lbs. Not tough to do, but takes a bit more core stability and really hits the shoulders hard, will keep these in for the month and play around with them more. 3 circuits of the following to finish the day - Cable face pulls - 20 @ 170 lbs. 1-arm shrugs on horizontal bench press machine - 20 each arm @ 240 lbs. Bent over rear delt DB raises - 15 @ 15 lb. DBs Face down on 35 degree incline bench DB front raises - 15 @ 15 lbs. Red band pull-aparts - 25 That was it, should be going in for some deadlifts and light strongman event work tomorrow before I leave town for a few days!

Upper back work done this evening - Barbell rows with 2" diameter axle - 1x5 @ 145 lbs. 1x5 @ 195 3x10 @ 240 lbs. Fat Gripz 2" handle pull-ups - 3x12 w/ 10 lbs. added (229 lbs. total with added weight when clothed) Seated blue heavy band rows with band tied to support pillar - 2x20, one set short straight bar handle, one set V handle 2x10 w/ 3-4 second hold at full contraction, done with one set for each handle Total weight was comparable to around 100 lbs. start of pull, around 200 lbs. at finish 170 lbs. stone loads to 48" platform - 2x10 Superset these with shrugs on flat bench machine 2x40 @ full stack (reads 380 lbs. feels much lighter) 1x20 each arm @ 240 lbs. (feels lighter) Wrapped up with some DB cross-body hammer curls to finish - 1x10 @ 40 lb. DBs 1x10 @ 50 lb 1x10 @ 60 lb, used a bit of body English on a few reps near the end Called it a day after that, will be doing shoulders and legs on Monday!

Lost a few days due to finishing our website relaunch, got in for quick chest and deadlift day last night - Deadlifts - 1x5 @ 135 lbs 1x5 @ 225 1x3 @ 315 1x1 @ 365 1x1 @ 385 1x1 @ 405, 410, 415, 420 Haven't pulled over 400 since last fall when I messed up my rib, this was just to regain some confidence again with being back in that zone again. Sumo deadlifts - 1x3 @ 315 1x5 @ 365 1x5 @ 375 Flat barbell bench press with axle - 1x5 @ 145 lbs 1x3 @ 195 1x2 @ 235 1x1 @ 255 5x2 @ 245 2x15 @ 175 Glute squeeze hyperextensions - 3x25 Using all glute squeeze and as little lower back as possible Incline close-grip bench - 2x20 @ 100 lbs., first 10 reps done as JM presses, next 10 as normal close-grip bench Hanging leg raises - 3x15 Red band tricep press downs - 2x25 each arm Quick and simple, upper back work tonight!

Upper back and shoulders on Friday - Weighted pull-ups - 1x3 @ bodyweight (218 clothed) 1x3 @ 45 lbs added 3x5 @ 75 lbs added, feet resting on floor between reps for 2-3 breaths between reps 1x15 @ bodyweight w/ Fat Gripz handles, done as 13, rest 5 seconds, 2 to finish Overhead steel log press in the power rack - 1x8 @ empty 75 lb. Log 1x5 @ 125 lbs. 5x8 @ 140 lbs, keeping light as per my ART therapist's recommendation while getting my shoulder worked on this next month. Face down on 20 degree incline bench DB rows - 1x12 @ 75 lbs. 3x12 @ 85 lbs. 1x20 @ 65 lbs. All strict, can't really cheat or use body English on these anyway. Axle incline close grip bench presses - 1x3 @ 145 lbs 2x5 @ 175 lbs. 3x2 w/ 3 second pause on chest each rep, done as 2 reps, rest 30 seconds, repeat twice more 1x12 @ 150 lbs. Called it a short day after that. Legs and some arm work tonight - Speed squats - 1x5 @ empty bar 1x5 @ 135 lbs. 1x3 @185 1x2 @ 225 10x2 @ 270 speed sets After each speed set, I'd do some light rep work with safety bar squats immediately afterward - 10x5 @ 150 lbs., alternating between narrow and wide stance sets Glute/ham raises - 3x15 @ bodyweight 2x15 @ bodyweight w/red band behind neck attached to base Leg presses - 2x40 @ 225 lbs. Lying leg curl superset with seated leg extensions - 2x20 each @ 120 lbs each Wrapped up with some arm work. Straight bar curls on cable tower - 1x12 @ 80 lbs, 90, 100, 110, 120, 130 Formulator forearm wrist curls - 3x15 @ 40 lbs. 1x20 @ 30 lbs. Forearms cramped after that, called it quits. Bodyweight up slightly to 216 on average, but fat still decreasing slowly so things are workin in the right direction. Upper back and chest work again on Monday!

Lower back & posterior chain work - Deadlifts - 2x5 @ 135 lbs. 2x5 @ 225 1x5 @ 315 1x1 @ 365 5x5 @ 385 Felt good for more reps on every set, should be back over 400 for sets again before long. Sumo deads - 1x8 @ 315 lbs 1x8 @ 325 1x8 @ 335 All sets completed easily, form getting much better. Barbell hip thrusts - 1x20 @ 135 lbs 1x20 @ 155 1x20 @ 185 Dimel deadlifts - 2x25 @ 155 lbs Glute/ham raises - 3x15 Superset with Hanging knee raises - 3x30 Called it a day, upper back and shoulder work coming soon!

Upper back work last night - Barbell bent over rows with 2" diameter axle for added grip work - 1x5 @ 145 lbs. 1x5 @ 195 1x5 @ 235 1x5 @ 255 1x5 @ 260 1x5 @ 265 1x5 @ 270 1x5 @ 275, axle slipped out of my hands while lowering, seems 275 is where the grip really gets taxed on these 1x12 @ 220 Narrow grip pull-ups with 2" Fat Gripz handles - 3x12 @ bodyweight (220 clothed last night) Seated row with band tied around support pillar, 2 sets with V handle, 2 sets with triceps pressdown straight bar - 4x20 w/ blue band, around 140 lbs. tension at start, around 200 lbs. at finish on each rep Superset the seated rows with Safety Squat bar Hise shrugs - 4x25 @ 330 lbs. Wrapped up with a quick circuit of assistance work, 3 circuits in total, no rest between - Dip shrugs, 30 reps @ bodyweight Cable face pulls, 20 reps @ 120 lbs. Rotator cuff DB raises, 15 reps @ 15 lb. DBs each hand Fat Gripz DB hammer curls, 8 reps @ 50 lb. DBs each hand Leg raises with straight legs, 15 reps That was plenty, too tired halfway through to do stone lifting as planned, but will get that in tomorrow with deadlift work!