Most Recent Logs Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantJustin HarrisMarc BartleyMark WattsMatt RhodesPowerlifting LogsBrian SchwabChris JanekDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonRaw Powerlifting LogsBrandon SmitleyCasey WilliamsChris DuffinJennifer PetrosinoMeana FrancoMickey BelainehScott YardYessica MartinezVincent DizenzoBodybuilding LogsAmit SapirMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint DardenRetired LogsAngry CoachAJ RobertsAl CaslowAdam DriggersAno TurtiainenBen BrandBrian CarrollChad AichsChad Wesley SmithCharles BaileyChris JenkinsChris Ox MasonChad WalkerClint SmithDonnie ThompsonJack AssJani MurtomakiJim HoskinsonJim WendlerJason PeggJohn BottJosh McMillanKarl TillmanKenny PattersonKristen YuknessLance MosleyMatt KroczaleskiMatt SmithMick ManleyMike JohnstonMike RuggieraPaul ChildressSam ByrdScott CartwrightSteve MacDonaldSteve PulcinellaThe Unlikely PowerlifterTravis MashTravis RogersZane Geeting
4/21/2013 4:04:11 PM - Dave Kirschen
Slingshot Bench and Jacking the Ferret!

Before I get into trouble, by "Jacking the Ferret", I mean I gave a Metal Jack Bench Shirt to a guy we call the Ferret.

Bench day at Apollon last Monday. Goal was to work up full range in the slingshot.

After warm-ups, went up like this:

Raw
bar x a million
95 x 5
135 x 5
185 x 1
245 x 1 (Jumps were a little off because I followed Baboon while he did some percentage stuff
285 x 1
315 x 1 (pretty solid but I can really feel the 20 lb weight loss since the meet)

Slingshot

365 x 1 slow and grindy as hell. The slingshot I used is a size too big and has been passed around like a 2-dollar whore. I just couldn't get anything out of it. So yeah, I got a total of one workset, lol.

In order to fit some more work in, I went into the rack and did some lockput work.

225 x 3
275 x 3
315 x 3
365 x 3
405 x 3 x 3

Next up were parallel grip pullups, which I did for 4 sets of 8 (much easier since losing weight).

Also did some embarrassingly light dumbbell curls. I've had some lingering biceps pain for the last few months and I think some direct training might help speed the healing and break up some scar tissue.


Bayonne's favorite son. the Iron Ferret was working up in his shirt in preparation for the York meet in June. Despite the fact that he's pretty strong right now (for him) his sets didn't look all that great. I told him that I thought the issue was that his 2 year-old single ply shirt was shot and wasn't giving him all that much. I thought he might get more out of a Jack that I no longer use.

True to form, his first instinct was to disagree with me, despite the fact that I not only out-bench him by almost 300lbs at the same bodyweight, but was also about to give him a $300 bench shirt.

As always, I was right, and the next two sets looked great.

I wall get the little bastard a 400 bench this meet whether he likes it or not.

Want to try Powerlifting? Start with "Powerlifting: Year 1"




,
Dave Kirschen


Email This Training Log To A Friend


Now it's easier than ever to share, Click Here to email this Question to a friend.

Link To This Training Log










We are not EliteFitness.com
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved