Blane's scribble book

[Blane]

Thanks man.  and thanks for telling me to shut it down.  I was going to add another plate 

I think I'll send the briefs to Ginny and see what she can do with them.  I gotta be able to get a suit on over them so I think what I'll do is have her move the seam up about 2 inches, cut the legs 2 inches (since the seam will be higher the legs will be shorter anyway), taper the legs, and tighten the hips.  That should get them right where they need to be.

[Monte Sparkman]

dude you are definitely getting stronger.. just need to fine tune things and you will put up a good total.  I dont think 2000 is out of the question....

[Blane]

That's the plan.  Goals for the next meet are 800+, 530+, 630+.  That'd be enough for elite in 308's

[Blane]

 Been doing some cardio since bending/lifting/etc hurts where the floating rib is.  Had it popped back into place 2x last week.  Will continue to do some cardio and try to get the bw down.

Sucks getting old.

[Jessie]

LOL aren't you like 30??

[Blane]

33.. shh.

Warmup with bands/stretching

Bench:
45x3x15
135x10
225x5

Incline DB bench:
50's x 8
70's x 8
90's x 8

Curls:
3x10

Log clean - ~215lbs:
3rd time is a charm. 

Face pull/belly pull
3x10


Pretty good day in the gym today.  I just wanted to get some work in and test the rib for the first time.  Everything went well, and there was no pain, so we'll see how it does on squats/pulls this weekend.   

[Blane]

Haven't trained much at all lately due to scheduling conflicts and being lazy..

Benched today
warmup with bands

Bench:
bar x a bunch
95x10
135x10
185x3
225x3
275x1
add 3 board
315x3
370x1 Raw PR
add metal bash
405x a couple singles with and without the boards

Curls
3x10

Abs
2x10

DB Shrugs
100x3x10

Pushdowns
3x10

Just couldn't get things working today on bench but I very satisfied with hitting a PR...considering I haven't done much training at all lately. It's time to get back into the swing of things as Mike has a meet in September and I want to increase my total by 500+lbs at the next meet I do (IPA Nats?). God willing, if I get it together on the platform, it should be a piece of cake.

[Blane]

shoulder stretching with band

Bench:

45x20
95x10
135x8

thumb from smooth
165x5
185x5
215x5

Sumo deadlifts with bands
short orange:
135x5x1,1,2,3,3 (double overhand)
short black:
135x3
315x5 --too much like cardio.

DB rows
100x3x10

Nothing heavy today. Just getting some work in at this point.

[Monte Sparkman]

good work son!!! im going to order me some bands real soon....

[Blane]

Gracias man.  It's about time to start rockin some weights.  Actually getting motivated again..

Benched while waiting on Rende:

45x30
135x8
185x5
225x3
245x3

Tates
50's x 2x10

Face Pulls
2x10

Lateral Raises
3x10

Log clean and press x 1
way easier than I thought it'd be.

Then demo'd a few things with squatting and deadlifting for Jessie.  She should benefit from the wide stance squats and setup tweaks.

[Jessie]

Guess what?  Got my new Super Katana in.  It's sick.  I couldn't touch with 255 even though I was letting it ride all the way up.

[Blane]

Friday - benchin

worked up to 240x5

t-bar rows - 4x10
pushdowns - 3x10
smith plex - 3x10
curls - 1 set


Today


Raw box squats with efs pad
bar x 2x6
135x5
225x5
315x5
405x3
505x3
545x3

Felt good and easy. Could have hit a decent single off the box today.

lat pulls
3x10

standing abs
3x10

[Blane]

Benched some tonight..

warmups:
external rotation
front raise
lateral raise

Bench:
bar x 10
95x10
135x10
200x3
230x3
255x6

Hammer row
3x10

Incline Tates
70x3x6

I was drinking a fair amount of water today (ask mike, i usually drink tea or coffee) and had issues with my upper back and rear delts cramping up the entire time I was in the gym. Got some work done and got out quick, probably about 25-30 minutes total.

[Blane]

Raw box squats on lowest setting with efs pad

45x2x5
135x3
225x1
315x1
405x1
add belt
495x1
605x3

GHR
3x8

Up rows
3x10 (very light)

Standing abs with blue band
1x30

Grippers
3x20

[Blane]

On vacation at Myrtle Beach but am getting some training in.

Monday July19

Bench:

Worked up to 185x3x3 + doubled mini's .
Did some back and shoulder work
shrugs with 150lb dbs

Wednesday July 21
Did rack pulls from shin level.  Had to use straps on last 2 sets.  Bar was as smooth as a baby's butt.  I, on the other hand, am as cool as the other side of the pillow.

added straps at sumo 495x1 (pr I think), 545x2 conv.
couple sets of lats and shrugs
rear/side delts