| View previous topic :: View next topic |
| Author |
Message |
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
 Posted: Tue Nov 16, 2010 5:33 pm Post subject: |
 |
|
11/13/10
BW box squats
sled 3pl x 10
shoulder w/u
14" box squats straight bar no contrast
w/u's
525 x 2 x 2
575 x 2
615 x 2
box out add Leviathon Levitra
725 x 1
775 x 1
815 x m bad from the unrack...
815 x 1 depth close, opener around here
http://www.youtube.com/watch?v=MTKLnPZJJ8E
rev hypers
3pl x 3 x 10
roller abs db to forehead
50 x 10
65 x 2 x 10
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
|
| Back to top |
|
 |
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
| Posted: Tue Nov 16, 2010 5:36 pm Post subject: |
|
|
11/15
sled 2pl x 6
DE Bench straight/straight
225x3
275x4x3
315x2x3
blue band tri push downs
rev hypers
forearm work
neck work
decline abs
tired.
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
| Posted: Wed Nov 17, 2010 10:04 am Post subject: |
|
|
v11/16
Indian clubs
zercher harness pin 4 sumo
135x5
225x3
315x3
365x3
405x1
425xm
365x2x3
45 deg hypers
battering ram demo on 500 lb tire
standing abs
decline abs
WOT abs
rev hypers
neck work
grip work
pvc roller work
-----
I'm a sinner, I kiss the breast
I am a sadist that whips the flesh
I'll take the women, curse those who enter
I am a killer and Tormentor!
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
| Posted: Tue Nov 23, 2010 5:30 pm Post subject: |
|
|
11/22
sled 3pl x 10
Indian clubs
shoulder horn
band w/u work
neck work
bench - straight bar no contrast
225x3
275x2x3
315x2x3
add shirt
In my pre-meet ritual, I can't get anything to work in the shirt. Even though I do this leading up to every meet, it still pisses me off. I am insane...
prone row
135x8
185x6x8
prone band pull aparts
green x 5 x 10
band scap retractions
green x 5 x 10
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
| Posted: Sat Nov 27, 2010 6:54 am Post subject: |
|
|
11/23 - long work, no train
11/24 - 2 mile walk + band work for blood flow
11/26 -
sled 3pl x 10
db press 50's x 50
prone row 135 x 4 x 10
band pull aparts green x 5 x 10
rev hypers 3 sets
standing abs 3 sets
standing band scap retractions blue x 4 x 10
int/ext rotations
bad face pulls
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
| Posted: Mon Dec 06, 2010 9:56 am Post subject: |
|
|
Weighed in at 255. Didn't feel totally exhausted for once.
squat
821 good
854 spotters took early - got retake
854 good
903 smoked it and fell backwards at top
bench
407 raw good
666 couldn't touch
705 miss and more
Missed 705 bench again... Wrists rolled and the spotters saved my face. Pinkie on right hand hyper-extended - did not hit rack. No broken bones. This split open the inside of the  , partial tear of flexor tendon and full rupture of extension tendon. No surgical option for reattachment - will explore further at appt. Took about ten stitches to close up the split that was open to the bone. Follow up with Ortho on Wednesday.
I gots to break my shit down and spring for a new shirt. No more fucking around with this 6+ year old Metal Pro.
Mucho thanks to my Diablo family. Ted was awesome 5 days after getting shanked in the yard. Hillary was once again masterminding everything. Chuck was the master handler - awesome time management and fluffing. DVB, Jontue, Herb and Scotty were great in the judging. All the other Diablo's busting their asses with putting on gear, spotting, loading and everything. And of course my ever patient and supportive wife - Diana you are the best. You all took good care of me today!
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
| Posted: Fri Dec 10, 2010 9:51 am Post subject: |
|
|
12/9
sled 3pl x 10 trips x 200 - 5fwd/5bkwd
sled 2pl x 1 trip each of face pulls, rows, presses and elbow rows
db flys 10's x 2 x 10
bench - bar x 10 - good to have the bar in my hands with no pain
band rows
band int/ext rotations
band face pulls
band tri push down
decl abs
rev hypers
I was in much better spirits up until yesterday afternoon. Then the pain of the healing kicked in and I'm back to my normal angry self!
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
| Posted: Fri Dec 17, 2010 7:55 am Post subject: |
|
|
12/16
rev green band bench pr=535
135x10
185x10
225x8
275x5
315x2x5
365x5
405x3
455x1
Finger felt fine. Curled funny when I used wrist wraps, but no real issues.
sled 3pl x 10 trips
grappler press
45's x 3 x 20
lat pull downs
2pl/side x 8 - too much pressure on ... Will need to find something that works and doesn't put pressure on the wound area.
neck work
int/ext rotations
band tri pushdowns green x 5 x 20
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
|
| Back to top |
|
|
Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
|
| Posted: Tue Dec 21, 2010 12:18 am Post subject: |
|
|
12/20
Went to Ortho this morning. I have the boutonniere injury http://www.wheelessonline.com/ortho/boutonniere_injuries . I think the more accurate is what it mentions as a pseudo-boutonniere injury as caused by hyper-extension. This means 4 more weeks in the splint and then re-assess. At that point, Ortho will determine if it is going to heal appropriately or if I need surgery to reattach the tendons. Fun...
Was already in the area, so decided to train early.
sled 2pl x 10 trips of wet hell
shoulder horn
db flys
neck machine
mini band rows
mini band face pulls
mini band int/ext rotations
green band tri push downs
green band standing abs
DE bench straight bar no contrast
225 x 6 x 2 - I am rushing my setup/hand-off. I will continue keeping the weight light and trying to fix technique.
green band tri ext
5 x 20
sled rows
8pl x 4 x 50
standing band shrugs
blues x 4 x 25
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
|
| Back to top |
|
|
|
FAQ
Search
Memberlist
Usergroups
Register
Profile
Log in to check your private messages
Log in
