djl236's log

[djl236]

Let's make that happen. Mac and I will surely be in NYC and able to make the trip to Philly sometime this summer.

For sure. We'll figure out a date.

[djl236]

Sunday 5/20/2012
Week 7 Day 1

Trained at Penn with Steel and Tracey today. Had an awesome time. Tracey is so damn strong. We both squatted today, then Steel had me deadlift and Tracey did some RDLs. Steel BTN pressed and did dips and chins.

Squat
Warmups
45x1x10
135x1x5
185x1x3
Work Sets - Used a 435 1RM for the percentages based on the 435 I hit at the meet I did on 4/1/2012.
50% - 215x5
60% - 260x2
70% - 305x2
80% - 350x2
90% - 390x1
405x1x1 - Moved slow. I think I got a little loose in the midsection down in the hole that's why. Steel said the rep looked good just noticeably slower than the others. Video below. It was the first time I've had 400lbs on my back since the meet.

Deadlifts - Steel worked with my form on this, made some tweaks to it.
warmup
225x3
Work Sets
60% - 300x2
70% - 350x2
385x1
425x1
455x1
475x1 - miss. Barely missed this, up around lockout by a couple inches. Tracey said I was doing what Christi had a habit of doing - Looking up to finish which caused my knees to go forward into the bar path. Steel made the biggest adjustments to my form after this miss which sucked, because I would've had it. No more looking up, also I stay back on my heels and really focus on squeezing my lats and pulling them back to keep the bar close. Also had me stop starting with the bar so close to my shins. I start much farther away from the bar than I ever thought I should and when I bend down I then touch my shins to the bar from back farther, make sure I'm on my heels and squeezing my lats/holding the bar back. Then I pull. He had me work on this with the following back off sets. I definitely feel more solid in my pull. I dont' have any video, you'll see though when I pull again next week.
365x7 - Steel said these looked good. Might be a rep PR but I can't remember. They were moving quick.
315x3x5 - These moved quick with the last set looking the best Steel said. He said I was very coachable and picked up his cues quick.

All in all it was a damn awesome day and I cannot wait to get back down there. Penn has an impressive facility, and Jim and Tracey are great training partners. They move at a good pace too, which I'm used to and enjoy. Get in and get it done.

Also since weighing in at 216lbs on 4/1/2012 for the USAPL meet I just did, I decided to weigh myself yesterday. I now weigh 231lbs. I've put on 15lbs since 4/1. Steel said its an awesome gain, that I looked good and I should say goodbye to the 220lbs class lol.

Squat 405 lbs for 1 rep:

[JAM]

Sunday 5/20/2012
Week 7 Day 1

Trained at Penn with Steel and Tracey today. Had an awesome time. Tracey is so damn strong. We both squatted today, then Steel had me deadlift and Tracey did some RDLs. Steel BTN pressed and did dips and chins.

Squat
Warmups
45x1x10
135x1x5
185x1x3
Work Sets - Used a 435 1RM for the percentages based on the 435 I hit at the meet I did on 4/1/2012.
50% - 215x5
60% - 260x2
70% - 305x2
80% - 350x2
90% - 390x1
405x1x1 - Moved slow. I think I got a little loose in the midsection down in the hole that's why. Steel said the rep looked good just noticeably slower than the others. Video below. It was the first time I've had 400lbs on my back since the meet.

Deadlifts - Steel worked with my form on this, made some tweaks to it.
warmup
225x3
Work Sets
60% - 300x2
70% - 350x2
385x1
425x1
455x1
475x1 - miss. Barely missed this, up around lockout by a couple inches. Tracey said I was doing what Christi had a habit of doing - Looking up to finish which caused my knees to go forward into the bar path. Steel made the biggest adjustments to my form after this miss which sucked, because I would've had it. No more looking up, also I stay back on my heels and really focus on squeezing my lats and pulling them back to keep the bar close. Also had me stop starting with the bar so close to my shins. I start much farther away from the bar than I ever thought I should and when I bend down I then touch my shins to the bar from back farther, make sure I'm on my heels and squeezing my lats/holding the bar back. Then I pull. He had me work on this with the following back off sets. I definitely feel more solid in my pull. I dont' have any video, you'll see though when I pull again next week.
365x7 - Steel said these looked good. Might be a rep PR but I can't remember. They were moving quick.
315x3x5 - These moved quick with the last set looking the best Steel said. He said I was very coachable and picked up his cues quick.

All in all it was a damn awesome day and I cannot wait to get back down there. Penn has an impressive facility, and Jim and Tracey are great training partners. They move at a good pace too, which I'm used to and enjoy. Get in and get it done.

Also since weighing in at 216lbs on 4/1/2012 for the USAPL meet I just did, I decided to weigh myself yesterday. I now weigh 231lbs. I've put on 15lbs since 4/1. Steel said its an awesome gain, that I looked good and I should say goodbye to the 220lbs class lol.

Squat 405 lbs for 1 rep:

This sounds like an awesome experience and workout. I think your squat was even deeper than before! And, I would not guess that you weigh 230 from your videos.

[djl236]

This sounds like an awesome experience and workout. I think your squat was even deeper than before! And, I would not guess that you weigh 230 from your videos.

It was awesome dude. Steel's awesome, and strong too. Same with Tracy. She's damn strong and very cool. Fun to train with.

The squat was pretty deep, a little deeper than usual, probably because I lost some tightness which in turn made that slower than it should've been. I'm still pissed I missed 475 deadlift, especially since it was because my knees were in the way, but we fixed that so fuck it I'll get it next time.


Yep. 231lbs, according to my sister's brand new scale. It's the heaviest I've ever been in my life. I stand 5'11" tall and have twigs for calves. Maybe that's why I don't look big in the videos? My thighs are decently sized...27 inches around right now, but my calves are a pathetic 15 3/4 inches....smaller than my 16 1/2 inch arms. Maybe I should spend some time on calf raises...naw fuck it.

[JAM]

It was awesome dude. Steel's awesome, and strong too. Same with Tracy. She's damn strong and very cool. Fun to train with.

The squat was pretty deep, a little deeper than usual, probably because I lost some tightness which in turn made that slower than it should've been. I'm still pissed I missed 475 deadlift, especially since it was because my knees were in the way, but we fixed that so fuck it I'll get it next time.


Yep. 231lbs, according to my sister's brand new scale. It's the heaviest I've ever been in my life. I stand 5'11" tall and have twigs for calves. Maybe that's why I don't look big in the videos? My thighs are decently sized...27 inches around right now, but my calves are a pathetic 15 3/4 inches....smaller than my 16 1/2 inch arms. Maybe I should spend some time on calf raises...naw fuck it.

I wouldn't worry to much about calves, or forearms for that matter. 27 inch legs are big enough to cause jean buying issues; I'm in that boat.

[djl236]

I wouldn't worry to much about calves, or forearms for that matter. 27 inch legs are big enough to cause jean buying issues; I'm in that boat.

Yeah I have that problem too dude. Same with boxer shorts: they either fit in the waist and not the leg openings or vice versa.

[Dwayne_KONG_Wint]

Way to stay with the rep!
I agree with Steel. It looked good.

**I'm the one with calf issues...but they are bigger than they used to be...still small in relation to the rest of me though.

[djl236]

Way to stay with the rep!
I agree with Steel. It looked good.

**I'm the one with calf issues...but they are bigger than they used to be...still small in relation to the rest of me though.

Thanks dude. I can't wait til I'm repping that weight

[Gillian Mounsey]

Awesome job on the squat. That deadlift adjustment is going to make all of the difference on the world.

Training is definitely given a new perspective after a day at Penn with Steel and Tracy. I'm not sure that I knew what strong was before my first visit.

Really glad that you got to train with them. How much do you want one of those power racks?

[djl236]

Awesome job on the squat. That deadlift adjustment is going to make all of the difference on the world.

Training is definitely given a new perspective after a day at Penn with Steel and Tracy. I'm not sure that I knew what strong was before my first visit.

Really glad that you got to train with them. How much do you want one of those power racks?

Thanks Gillian. Training at Penn was more than worth the easy 2 hour drive. I cannot wait to go back down.

Their racks are so nice. I love how everything is adjustable and easy to customize to what the lifter needs/wants. The bumpers are nice too. Very easy to get spoiled training in a place like that. Though I do love my hole in the wall gym. Its a diamond in the rough.