Just found out I was ranked #9 on the top 100 NASA Power Sports Rankings all weight classes, coefficent (weight lifted compared to bodyweight and a formula): The Pro Power Sports (Big Money Meet) I am training for is Oct. 17th, and right now I am ranked 2nd for my division of 181 lbers and under. A lot can change from now to then though. Time will tell. Time to get stronger and try and set more records......

3/13 - 166.6

Starting a new squat cycle - next meet will be June 13th - Nationals and my squat sucks really bad right now. Gunna try a 10-week tough squat routine to get my PR up for the meet. I have never competed in a meet where I had to squat, so it will be a little different. But hoping to set a couple state and a national records should help with my motivation.....

Squat - 135x5, 245x8, 265x5, 280x2, 280x2

Had to stop bcs of a problem at work I had to take care of.

3/16 - 166.6

Bench - 185x10, 225x6, 275x3, 295x3, 305x2

Stict Curl - 110x4, 120x3, 130x2, 140x1, 150x1, 160x1 (missed), 160x1 (got it but wouldn't count in a meet)
   +
Rope - 50x8, 50x8, 50x8, 50x8, 50x8, 50x8

DB Bench - 90x7, 100x6, 100x5, 100x4

Incline Bench - 185x5, 195x4, 205x3

Machine Curls - 100x6, 112.5x5, 125x4, 125x4
  +
Diamond Push-Ups - 10, 10, 10, 10

3/18 - 166.0

Deadlift - 225x6, 315x3, 405x2, 455x1, 455x1
  +
Single Rows - 150x6, 150x6, 150x6, 150x6

Behind Shrugs - 135x15, 135x15, 135x15, 135x15
  +
Lat Pulldown - 150x6, 150x6, 150x6, 150x6

Behind Shrugs (elbows up/out) - 135x15, 135x15, 135x15, 135x15
  +
Front Shrugs - 135x15, 135x15, 135x15, 135x15

3/20 - 167.0

Squat - 135x6, 245x8, 245x8, 245x8, 265x5, 280v2, 280x2, 315x1
  +
Cable flyes - 80x10, 80x10, 80x10, 80x10, 80x10, 80x10, 80x10

Pec-Dec - 120x6, 100x10, 100x10, 100x10
  +
Push-ups - 10, 10, 10, 10
  +
Dips - 10, 10, 10, 10

3/21 - 167.0

Preacher Curl - 70x10, 70x9, 70x8, 70x7
  +
Rope - 50x10, 50x9, 50x8, 50x7
        (no rest between sets)

Reverse Pulley Ext. - 55x10, 55x9, 55x8, 55x7
  +
Reverse Incline Curls - 30x8, 30x7, 30x7, 30x8

Single Arm Rope - 20x10, 20x10, 20x10, 20x10
  +
Bicep Machine - 100x8, 100x7, 100x6, 100x5
  +
Shrungs (Front, then Behind) - 185x15, 185x15, 185x15, 185x15
  +
Leg Raises - 15, 15, 15, 15
  +
Crunches - 50, 45, 40, 35

10/8/10

WOW!!!!  It's been a while! For starters. I am getting back into posting my workouts again. It's been an interested last few months. I have moved for a new job, and while training I have torn my labrum in my left shoulder. How I did it? Good idea. No idea how it happend. Did 30 days of physical therapy after seeing a sports medicine doctor, and then went back to get an mri. MRI results showed a significant tear in my labrum. SUCKS!!!! I had been training for the huge NASA  Pro Power Sports meet that is Oct. 17th, which is a huge money meet, where the best of the best for the NASA federation will compete and now will not be competing unfortunitely. My maxes were at these totals right before the injury occured: @ 166 lbs Bench - 340, Strict Curl - 160, Deadlift - 510. Now they are obviously down due to shoulder, and I took a month off before meeting with doctor to see if it got better. I will be getting them back to where they were and stronger.  Anyways, had surgery set up but cancelled it. I have had 2 cortisone shots to this point and have been training a lil. I did not feel pain except for the bench press, then it really hurts (especially bottom motion of lift). I am still gunna be putting surgery off. Injury happened sometime in May I guess. I will still be continuing to lift and train. My next meet will most likely be in February I hope. My wife and I are expecting our first baby sometime late December, early January. So we will see what happens from now to then and then I'll try and get in another meet. Surgery will wait til the future.

Check out my youtube site at: 
http://www.youtube.com/user/gymrat65711?feature=mhum

If you any questions feel free to contact me. Thanks

Hey Ben, great to see you back! The injury doesn't sound like much fun, hope the decision to skip surgery turns out to be a good one. Are you thinking the surgery might actually make things worse? I guess it at least would put you out of any training for a pretty significant time. Better luck for the next meet then.

And above all, I wish your wife and you all the best in welcoming your new family member to this world!

Hey Ben, great to see you back! The injury doesn't sound like much fun, hope the decision to skip surgery turns out to be a good one. Are you thinking the surgery might actually make things worse? I guess it at least would put you out of any training for a pretty significant time. Better luck for the next meet then.

And above all, I wish your wife and you all the best in welcoming your new family member to this world!

Thank you! It's weird to explain. My body seems like it has adapted to the pain. It doesn't bother me at all unless I am bench pressing and it's the bottom motion of the lift. I worked out yesterday and it didn't feel too bad. It still pops when rotating my shoulder, but I'm just gunna try and train and see how things go I guess. Take care, and thanks for reply.

I list a few of my workouts from October / September up to this point:

9/14:

Deadlift - 245x6, 335x2, 445x1, ", ", "

---------------------------------------------------------------------

9/20:

Bench - 135x10, 225x6, 255x3, 275x1, 250x3, ", ", "

Strict Curl - 110x3, 135x3, ", ", ", ", ", ", ", ", ", "

Chest Press Machine - 180x8, 200x7, 220x6
+
Crunches - 30, ", "
+
Alt. DB Curls - 45x6, 45x4, 50x5

---------------------------------------------------------------------------------

9/26: 162.0

Deadlift - 245x6, 335x2, 425x1, 460x1, 460x1 (missed it the 2nd time trying, back tightened up badly)

---------------------------------------------------------------------------------

10/4:

Bench - 135x8, 225x6, 225x6, 225x6

Rope - 110x8, ". "
+
Alt. DB Curls - 45x6, 5, 4

Reverse Grip Ext - 40x8, ", "
+
High Pulley Curls - 40x8, ", "

Incline Press Machine - 180x6, ", "

Pec-Dec 10" squeeze - 110x20, ", "
+
Dips - 15, ", "

Cable Flyes - 60x8, ", "
+
Incline Flyes - 50x6, ", "
+
21's @ 45 lbs + 20 full rep burnout.

10/5:

Squat - 135x8, 225x6, 4

Lat Pulldown - 150x7, 170x6, 180x5, 150x8

One-Arm Pulley Row - 160x4, 140x6, "

Shoulder Press: 55x6, ", "

Wide Grip Shrug: Front + Back - 135x12, ", "

Wider Grip Shrug - 135x12, ", "

Leg Press Machine - 300x6, 400x6

Haven't done a leg workout in almost 2 months. Very basic workout, gunna try and start doing more legs to get squat max up. Very sore for 4 days after this workout. lol

10/10 - 164.6

Bench - 185x10, 225x6, 255x2, 275x2, 275x2, 225x10 (had a few left)

DB Bench - 90x6, 100x5, 110x5 (PR - have never tried 110's before)

Rope - 110x10, 110x8, 110x8
+
Pulley Flyes - 50x8, 60x8, 60x8

Incline Press machine - 220x6, ", "
+
Pulley Kickbacks - 30x8, 40x8, "

Pec-Dec 10" squeeze - 110x20, ", "
+
Dips - 10, ", "
+
Reverse Pulley Ext - 40x8, ", "

Overall, a great workout, shoulder was a lil irritated by benching, but I can tell that I am slowly gaining a lil bit of my strenth in bench back.

I have decided to go ahead and set some goals:

Next Meet: Dec. 4th - MO Regional - NASA-Sports
     or
                  Feb. 12th - MO State - NASA-Sports

Mostly likely it will be Feb. 12th. Goals for that meet (if I do not do surgery and my shoulder stays the same it is)(I am also really considering to start training and competing in single ply division)

Raw:  Feb. 12th @ 162ish ?
 Curl - 77.5kg = 170.85
 Bench - 155kg = 341.71
 Deadlift - 235kg = 518.08
 Squat - 187.5kg = 413.36
     Total: Power Sports - 467.5kg = 1030.65  Powerlifting - 577.5 = 1,273.15

Pretty decent goals in my opinion, that I feel I can achieve hopefully without a problem if I stay healthy. Squat is pretty weak, and I need to hit squat hard, being that I have never really trained much for it in past. Time will tell what happens.

10/12 - 168.0-Gym

Warm-up: BB x 15,
 +
Rope: 100x15

Alt. DB Curls: 45x6, 40x6, 35x6 (10 sec. rest)

Pulley Kb's: 30x8, ", ", "

Incline Single Curls: 35x5, ", ", 30x5, 25x8

Behind Head Pulley Bar Ext: 130x10, ", ", "

21's @ 45lbs, ", "

Pulley Reverse Bar Ext: 80x10, ", "

BB Bottom half curl: 45x20
BB top half curl: 45x20

Rope Burnout: 100x6, 100x5, 110x4, 100x5, 90x8 (without resting)

10/20 - 164.2

Bench: 185x10, 225x6, 255x3, 275x2, 225x10

DB Curls: 45x6, 50x5, 45x5
+
Rope: 110x10, ", "

Pec-Dec: 100x8, ", "
+
Dip: 10, ", "
+
Single Incline Curls: 30x6, ", "

10" Squeeze Pec-Dec: 80x20, ", "
+
Reverse Pulley Exts Singles: 40x10, ", "
+
High Pulley Curls: 40x20, ", "