Tactical Strength Challenge (TSC) April 2009 Update

Back on Track A Bit
I've been holed up in the lab testing subjects and running data like a crazy person so that I can graduate this summer, so updates here have been a bit more sparse. If you sent me an email, I got it and will get back to you soon. I appreciate your patience and understanding! Training updates on Mike T Nelson Training will be hit and miss for a bit too as my first priority is to DO the training and then worry about getting it up online.


Onwards and upwards to the TSC update. Blogger munched my first copy of this, so that added a bit more time to it also.

TSC April 4, 2009 at Kinetic Edge Performance, Minnesota

It was TSC time again and as promised, here are my results.

Deadlift
Weighed in at 204.8 lbs

DL warm ups went find and 0pened at 345 lbs --easy.

I was going to do 375, but 345 was easy so opted for 385 lbs.

385 missed---the bar was too far in front I think and my left knee came in a bit.
385 missed--got it further (mid shin or so) but no dice.

I was pretty pissed off that I changed my mind, but if I wold have gotten 385 I would have been ok; so that is the way it goes. I am working on NOT attaching negative emotions to my lifts--it is only feedback and I know what I need to work on now and I will be back at previous levels soon enough. I did 365lbs in training relatively easily.

Deadlift video below



Pullups
The only work I did for these was just Z Health work since they tested poor and I did lots of visualization work I needed to get a new pullup bar for my garage gym, which I did but I was so slammed that I did not have time to even get it mounted. bugger.

Got 2, almost 3--could not get the last 2 inches, which pissed me off (I mean, more feedback). Goal was set at 4. These were done Elite style, so bodyweight plus 22 lbs. Pullups, so palms face away (not chin ups).

Pull up video below featuring myself and Adam T Glass



Snatch test
Warmed up and snatches felt awesome and tested even better than ever. I knew I was going to hit my numbers.

Elite style again with the 32 kg (70 lb) Kettlebell (KB). Nailed 75 reps with 10 seconds left, could not pick up the KB to even attempt one more in the last few seconds.

I plotted out my reps and rest periods and wrote them in ink on my left arm, so that I would not have to remember them and I could know where I was at during the test since I had not done a full 5 minute recently. Form stayed quite good too. Cardiorespiratory fitness (CRF) was pushed and cooked for sure, although I recovered relatively quick from it once I was done.

Lately it seems like my HRR (HR recovery) is better which is good, just need more specific work for CRF.

TSC Elite Snatch video below featuring Mike T Nelson, Mark Wilson, Brad "No Relation" Nelson, and Adam T Glass



Overall
I am pretty happy considering at the start of March of this year (about 4 weeks prior) I was at
DL 345 lbs--barely made it
PUs--? never was able to test them
32 kg Snatches 39 reps (RPE 9) in 5 minutes.

Only a little bit of DOMS in my mid back and forearms, although tired--last week was friggin nuts. Friday I was up at 5:10 am and got back to my place for the first time at 10:30pm--not ideal, but that is life.

My deadlift is still off from my PR of 405 lbs, but I will be back up there in 6-8 weeks. I only really had 1 month to train for the TSC due to my crazy bruised hip. I am glad I still did it as I know I made more progress in that month than if I decided not to show up.

Onward and upward!

After the TSC, a bunch of us headed next door to a great cafe and it was time to eat! I ordered up a few eggs, hashbrowns, blackened walleye fillet, toast and a huge cookie dough pancake. It was awesome! Adam looked over at the two huge plates of food and said, "Yikes, where are you going to put all of that?" ha!

A few of us hung around for the killer seminar that Adam T Glass and B-Rad gave! It was AWESOME and more on that soon. For those that did not show, you missed out on perhaps the best value in training advice this whole year as the seminar was only 60 clams. Money very well spent!

TSC April 2009 Wrap Up
I want to send a HUGE shout out and congrats to ALL that SHOWED UP! Many talk the talk but few put it on the line and show up. Congrats to all that did!!! Very cool to see 4 people at Kinetic Edge Performance doing it Elite style too! Yeahhhhh buddy.....

I was a disappointed to see a low turnout with only 7 showing up, but I expect more in Sept.

Seriously, this is an event that everyone can participant in (there is a novice class now too) as it is a great blend of max strength, relative strength and strength/"Cardio"

If you want to get in "better shape" sign up now and start training. As Adam pointed out in his seminar, "better shape" is a very amorphous, slippery goal. What does that mean? Translate it into number for the TSC and go for it! Get some basic instruction and you will be AMAZED at what you can do! And the event is totally positive and FREE. Everyone was there to help each other.

If you are unsure about how to train for the TSC, see myself, Brad Nelson, Adam T Glass, Mark Wilson or any great trainer in your area today. Check out their websites below (note, I have them actually listed now)

Adam T Glass: The Road Less Traveled

Brad Rants

Mark Wilson RKC


Here is a deadlift montage from the TSC this year (sorry I missed your lift Kathy).




Any comments, bring 'em. I also want to hear who is going to nut up and sign up for the Sept TSC! The time is NOW

Rock on
Mike T Nelson

Amazing Ab Training and More Kettlebell Crap on the Biggest Loser

This cracks me up!



I can't believe I hung out with those yahoos all last Saturday---it was killer!

We had a great post TSC sessions and I learned tons! Videos coming soon in the next few weeks.

Check out Adam's message about the roundtable session that went down. Where were you?

Ever been hit so hard that all you see is White?

Adam stated ""How is it, that after doing a TSC and a 20 minute strongman demonstration, Turning my wrist in four directions allows me to slam a #3?" After all that work? Usually i am kind of tired...this is deep......"

More Kettlebells on TV: Biggest Loser's Jillian Michaels Kettlebell Fiasco

Brad has a great video on his blog about this one

Biggest Loser's Jillian Michaels Fails Miserably with Kettlebells


The bastardization of kettlebell training marches on! Ugh. I've blogged about this in the past

Kettleworx Crap and Performance Research for March: Fat Loss-Diet and Green Tea

Kettleworx As Seen on KARE 11 TV Can Kiss My....

I would agree whole heartedly with Brad. Kettlebells are great, but get some instruction! Get at least 1 session at min as it is better than none! I personally love the Dragon Door KBs (see the link on the upper right hand side to get your own). Yes, I do make a few clams from selling them, but they are the only ones I currently use and I love them. Once you have them, they will last a lifetime. Don't waste your money some PLASTIC KBs. Yikes. The weights that they start at are pathetic. You can do more than you think with correct instruction. You need to give your body a REASON to change and a 6 lb plastic KB will NOT get the job done.

Rock on
Mike T Nelson

Failure? Feedback?

TSC Update
I will have a full update and videos very soon. Thanks to B-Rad for hosting, everyone that came out and Adam T Glass for the demonstration and all the great information at the post TSC seminar. Excellent exchange of ideas and the best 60 clams for a strength clinic I have spent in a long, long time. Nice work!!

Failure?
I did a post below awhile back about my thoughts on failure. The take away is that many things are neither good or bad, it is us that attaches an emotional tag to it. Feedback in and of itself is not"good" or "bad" it just helps point us in the right direction.

Very cool video that Kyle Battis sent out recently.



Here is an older post I did on this.

Failing Forward

Rock on
Mike T Nelson

Testimonial Time, TSC 2009 Training and Lessons Learned

Testimonial Time!

I had the pleasure of working with Kevin Kocos recently here at the University of Minnesota (go Gophers!!). Kevin works with the men’s track and field team, women’s gymnastics and men’s and women’s golf teams and also assists with men’s and women’s hockey and men’s basketball here at Minnesota. Before coming to Minnesota he completed a year-long internship with the Chicago Bulls. During his time in Chicago, Kevin worked with Bulls players as well as assisted in screening athletes for the NBA draft. Kevin also worked with private clients in high school and college athletics as well as the NHL.

Before his time in Chicago, Kevin completed his undergraduate degree at the University of Wisconsin-La Crosse. At La Crosse he worked with athletes of several sports but worked most closely with the men’s and women’s swim team as well as the women’s soccer team. Kevin also enjoys competing in Olympic Weightlifting.

As a Strength and Conditioning Coach, consulting with Mike T. Nelson is something I try to do as often as possible since I always learn something new I can apply to my athletes. Mike takes a very comprehensive approach and is relentless in staying on the cutting edge in strength training and fitness. His ability to apply his knowledge to each individual makes him a great asset in the field. Just learning a few his drills from the Z Health Warmup helped my left glute start firing, after it had been inhibited for some time.

Kevin Kocos, Assistant Strength and Conditioning Coach, University of Minnesota

Thanks again Kevin and I look forward to working with you again very soon as I always learn something new also.


The Tactical Strength Challenge (TSC) this Sat April 4.

The TSC is
1 RM (rep max) deadlift
pullups (max continuous, Elite BW +25 lbs)
max number of reps of KB snatches in 5 min, 24 kg (Elite 32kg aka 70 lb )

Here are my posts from the previous TSC

Model Integrity and Tactical Strength Challenge (TSC)

TSC results and update Sept 8, 2007

I did not do the TSC this past Nov since I was slammed with work, research, etc I made a promise that I would do it in Spring.

Well, Spring 2009 rolled around and I was not wanting to do it. I did the Z Health Master Trainer Eval and that took more time than I expect and then days after returning from that, I fell in a broomball game and managed to bruise my sciatic nerve (details below)

I'm back

At this point I really did not want to do the TSC since I wanted to break my old PR (personal records) and not do less than them.

I realized that this was backwards thinking! I needed a goal and a time line and even if I would perhaps miss breaking my PR, I would still make more progres than letting it slide until Sept again--a whole year later from the last time I missed.

So I started rehabbing my hip and doing what I could.

I had a break down in about late Feb and wanted to drop out again. All my lifts had dropped by a lot since I needed to let my hip heal first and not lift in pain, plus I was swamped with everything else going on--research, work, business blah blah blah. I realized that I had the TSC as one of my goals of 2009 and had sent it to my entire email list. Uh oh.

I hired a coach for a new program on 3/3/09 at the 11th hour to pull my lifts up.
Here are the results below so far

3_31 Tues KB snatch and DL--TSC prep

3_3 to 3_26 Thurs DL and KB Snatch: TSC prep

Now I just have a few more days before the TSC and we will see how it goes and I feel pretty confident that I will set at least 1 PR and hopefully more.

Lessons Learned (aka read this part)

1) I am really similar to everyone else and subject to all the same pitfalls too of course! Knowledge does not always equal action.

2) Get a coach! Everyone needs a coach. I need a coach and so do YOU. Does Tiger Woods think he can coach his own golf game? Nope? Did Michael Jordan have a coach? Yep. You get the idea.

3) Set goals, go for it and have others hold you accountable. I did not want to email my newsletter and say "Yeah, I did not even show up for the TSC" Ugh. Who is in your social support network? Many times, this is the main job of a trainer--ACCOUNTABILITY since as Henry Rollins says, "....will always kick you the real deal"

So what are you waiting for? What are your goals? The time is NOW and get to it!

Rock on
Mike T Nelson

PS
Even if you are not competing, go visit the TSC near you and if you are in Minnesota come on out to Kinetic Edge Performance and sign up or at least watch. Details below from B-Rad

Tactical Strength Challenge & Hard Core Strength Clinic

Contest Ending Soon and How To Cook Salmon

Just a heads up that tomorrow (Monday) at midnight Central time, the contest below will end! Who will win the book from Dave Tate? A huge thanks to all those that have entered already--much appreciated!

Official De-Lurk Day

Big announcement coming on Monday some time during the day, so keep checking back!

For those that are interested, my training log is updated below. I will be doing the Tactical Strength Challenge on April 4, so only about 4 weeks away. My hip is about 90% now, so doing well.

Mike T Nelson Training

Here is today's question

Question: You talk a lot about how great fish oil is and I love fish, but I suck at cooking it. Any tips?
Mark


Answer: I had a few questions about this, so I thought I would take my camera along a few days ago when I was cooking up a few pounds of fish. Check it out




Rock on!
Mike T Nelson

Model Integrity and Tactical Strength Challenge (TSC)

Model Integrity
Just wanted to point out a new company called Model Integrity that is run by my good friend Shannon. The name really says it all and the company works with models of all types with the highest integrity. Shannon wanted to offer honest information and legitimate resources in the talent industry. The modeling industry, notoriously plagued with scams, can often leave aspiring models (& parents of young models) misguided and short hundreds or thousands of dollars, leaving them no further along in their pursuits than when they started.

Mike T Nelson Fitness Consulting is very happy to be a sponsor of this great company with the highest integrity.
If you are in the Twin Cities, MN area, be sure to check out their upcoming event! Check out the links below
Model Integrity home page
Model Integrity blog

TSC Update

It was that time in the Spring when the TSC was upon us. This event for those who have not heard of it consists of 3 events

1) Deadlift--max lift (weight) with 3 lifts (attempts). Belts are allowed, but no suit/supportive gear allowed (raw)
2) Max Pull ups (palms face away)--no cheating/kipping. Elite division adds extra weight
3) Max Kettlebell (KB) snatches in 5 minutes. Women use a 16 kg, Men 24 kg and Elite division 32 kg KB (33, 55 and 72 lbs for non metric minded people)

Each competitor is ranked on each event. The lowest overall number is the winner. See TSC Challenge for more info and past results

There were many more competitors this time than even this last Sept and the even keep growing each year.

Once again everyone there was super nice, competitive yet supportive.

Big thanks to Brad "No Relation" Nelson and Jordan for hosting the event once again this year at the Kinetic Edge which is a beautiful facility. They did a great job of getting everyone through in time and yet allowing enough time between events. Check out the Kinetic Edge here.

The competition gets stiffer and stiffer each year, which is great!

My training cycle for the event was not as ideal as I would have liked, but is any training cycle ever perfect? My main goals were to deadlift 425 and 125 reps for the KB snatch in 5 minutes (and not completely embarrass myself with pull-ups)

Weirdo Soft Tissue Work
The deadlift was first up and I had done some new Z Health tissue release work that I got from Dr. Cobb at a recent private session and I was really feeling good.. It looks insane as I am doing a modified back arm circle, with my eyes up and to the right while holding a fold of tissue under my right pec and applying specific pressure--all done at the same time for about 10-20 seconds. After that I have never had that much internal rotation in my right hip EVER I believe. Goes to show that EVERYTHING is CONNECTED in the body! I've done some soft tissue work on others too with similar results and I've felt knots/restrictions virtually melt beneath my hands.

So on my way to the event I realized that most people have no frame of reference of how good they could really feel! I am not sure of a good way to communicate that the body you have not is NOT the one you will have in the future!! If you are doing thing correctly, the body you will have in the future should be BETTER. Yes, this applies to "older" people too. I don't believe in "old-fartis" as my buddy Steve calls it.

TSC Deadlift
The deadlift was first up and I felt pretty good about it overall. I hit my opener at 385 lbs and it felt pretty good. I rushed the set up at the bottom a bit though. Next up I called 405 lbs which had been a lift that I felt I should have made many months ago, but had yet to complete and was starting to really piss me off to be honest. In the past it felt like someone stapled it to the floor (even though I had done 400lbs in competition). This time it actually came off the floor quite well, but I felt I rushed the set up at the bottom of the lift a bit. I got it to about my knees and my hamstrings started shaking violently--crap. I thought about dropping it, but I felt I was not going to injury myself and the thought of getting it that far and aborting just sucked. So I locked it out for a 5 lb PR. I skipped my next attempt as my body was saying "that is enough of that for today". Below are the videos.

and

Again, I can't recommend this form to anyone and this never happened in training, but I was happy to clear this "mental hurdle".

Unfortunately Shawn Friday had a hamstring issue during one of his big deadlift attempts (he was smoking everyone in the DL). I did some Z Health right afterwards and it helped a fair amount and he is recovering nicely last I heard now (anyone have an update?). He will be back for more next time!

Everyone did great in the deadlift and my training partner Matt Finlay pulled a PR at 330 lbs too! He got 350 to just below his knees and that was it, but next it will go all the way up. Videos below of Matt and then Aaron Friday puling a nice PR (personal record) at 415. Nice job Aaron and he won our bet; so a free Z Health session for him.

Aaron Friday

TSC Pull-ups
Pull ups were next and nothing to report really other than I found my lats! Wow, I actually felt my lats working on a pull-up, so that is great news. I decided it was time to train pull-ups for next time, so I am working on finding some wall space in my garage and will be ordering a pull up bar. Anyone want to buy a windsurfing board? I am selling it to free up some wall space. I have a smaller pull up bar on my power rack, but the spacing is quite narrow and it seems to mess me up, so that is my excuse for not training them. Matt got 4, which is a PR (well, we never trained them so an easy PR).

You will have to tilt your head to watch the video. I haven't figured out how to rotate it yet.

.

All Aboard the Pain Train.

Time for pain! Enter the 5 minutes of hell know as KB snatches!
Anyone who has ever done this can attest to that. Yeah, there are freaks that are doing it for 10 minutes and beyond, but for us mortals 5 minutes is more than enough. My goal was to hit 125 reps in 5 minutes with the 24 kg (55 lb) KB that it was much faster than I thought it was going to be! I could have used a couple more weeks to practice as I felt my CRF (cardio respiratory fitness) was not the best, but I was still able to crank out 120 reps which I was very happy with. I decided when I started that no matter what I was NOT setting the KB down until 5 minutes expired, even if that meant switching hands for every rep at the end, that thing was not hitting the floor until 5 minutes.

I managed 30 reps in a row on my right hand before switching to my left and hitting 33 there before switching again. You can switch hands as often as you like, but you will normally have to do a KB swing on a hand switch and it costs you some time. After that it was a blur up until the end and I was hurting at about 108 (last years PR) and my training partner started counting backwards to help me hit my goal. Sounds cornball, but ANYTHING at that point to take your mind off the burning in your lungs, glutes and hams is worth its weight in gold.

Once I sat the KB down I have never felt that much blood forced into my glutes, hams and forearms in my life. I think climbers call this a "flash pump" Youch. And it was very painful, but after moving around for several minutes it finally went away and I was fine the next day. Mental note--next time do more than 6 warm up reps! Dooooh!

Below is a short video of Matt rocking the 24kg KB at the start of the test

Overall it was a great time and it was awesome to see everyone competing again like the Fridays (Aaron and Fawn), Nick, Brad and Joe and meet the new competitors-Maura, Dena, Alex, Greg, Albert, and Jala

Check out these blog entries from other competitors

Maura Shuttleworth
Fawn Friday
Aaron Friday
Russiankettlebellroom
Kinetic Edge
And to those crazies in CA
Franz Trainingblog

Woodbury, MN Tactical Strength Challenge Results 4-5-08

Here's the results:
Name BW DL Place P-Us Place Snatch Place Total Pts Overall
Women's Divison
Fawn Friday 125.2 275 1 12 1 120 1 3 1
Maura Shuttleworth115.8 250 2 11 2 60 3 7 2
Dena Smith 131 215 4 4 4 105 2 10 3

Men's Division
Aaron Friday 156.8 415 3 18 1 114 6 9 1
Alex Vanos 188 445 1 11 4 120 4 9 2
Sean Schneiderjan 219.5 425 2 3 7 139 1 10 3
Nick Jasken 183.4 325 7 17 2 124 3 11 4
Greg Merth 175.2 285 8 13 3 133 2 12 5
Mike Nelson 209.6 405 4 6 5 120 5 13 6
Albert Suckow 218.6 390 5 1 8 107 7 18 7
Matthew Finlay 214.8 330 6 4 6 83 8 19 8

Men's Elite
Brad Nelson 193.6 475 1 12 1 87 1 3 1
Joe Pavel 204.8 405 2 11 2 74 2 6 2

It is a fun environment and I would encourage EVERYONE to sign up and plan on the next one in Sept.

TSC results and update Sept 8, 2007

The TSC has been completed once again this year and it was great.

I did a different take on this blog post and actually wrote it on Aug 15, 2007 and I have posted it exactly as I wrote it then. I did correct for the actual number by listing (actual #) after the ones that needed correction.

First an apology--since I wrote this ahead of time I only knew 4 people that were competing for sure--myself, Fawn and Aaron Friday and Brad Ellingson; so they are the only ones that appear below. This is NOT meant as any disrespect to all the others that competed, as EVERYONE did amazing and showed true heart and spirit by signing up and putting it out on the line. Mad props to all that made it. Many many TALK of competing and putting it out there, you all WALKED the WALKED and did it. Congrats!!!

Here are the actual results from all
Name / BW / DL / PU / SN

Women’s Open
Fawn Friday / 121.4 / 255 / 11 / 115
Jordan Hansen / 126.6 / 225 / 9 / 125
Arlene Kim / 120.6 / 235 / 9 / 28

Men's Open
Brad Nelson / 197.0 / 495 / 16 / 119
Laurion Burchall / 212.2 / 495 / 19 / 104
Mike Nelson / 203.4 / 400 / 7 / 108
Aaron Friday / 155.8 / 365 / 16 / 92
Brad Ellingson / 181.6 / 365 / 11 / 79
Nick Jasken / 180.4 / 290 / 11 / 86

Men's Masters
Bruce Wuollena / 166.8 / 335 / 9 / 70

So why the heck did I write the TSC before it even went down? Am I planning that far ahead on my blog posts to save time?

The reason is that you will achieve what you believe. "Argue for your limitations and they are yours" --?

This was covered in the Z Health I Phase and there are real studies to back it up. Look up information on "placebo effect" and "neural priming" If you are looking for a good book related to this topic, pick up "Blink" by Malcolm Gladwell--awesome book. I will have a whole blog post on this coming up in the next month or so. The public has cried for the foam roller one first and I can't let the fans get unruly--ha.

TSC results and update Sept 8, 2007 (written on Aug 15, 2007)

The TSC went down recently here in MN and across the country. Good times were had by all as we invaded Kinetic Edge own and ran by Brad "No Relation" Nelson. Excellent facility and check out his KB class if you are in the MN area Click here for info

PRs were falling like leaves from a dead tree!

Fist event was the deadlift--my favorite!!

I am a huge, self confessed "Dead-Head" and LOVE the deadlift. There is just something so primitive and FUN to pull heavy weight off the floor from a dead stop.

I was super stoked since I nailed a long time goal of deadlifting 405 (actually I ended at 400 lbs and missed my 4th attempt at 405 after a couple minutes rest---4 plates just look so much cooler than 3) raw with no belt and went 3 for 3 at 365 (actual 370), 390 (5 lb PR) and 405 (20 lb PR--actual 400 for a 15 lb PR from June 5 of this year). The cool part is that with some Z Health work and the Bone Rhythm, it felt great too. Video below.


That puts me at 60 lbs (actual 55 lbs) over my first meet in Sept of 2006 and my first heavy pull of all last year was not until mid March that year; so I am excited for this upcoming year.

Fawn Friday rocked and pulled a huge PR of 255 lbs at a body weight of 120 lbs. Nice job!
Her husband Aaron also pulled very close to a PR at 365 lbs. Whooo ha.
My good buddy Brad Ellingson pulled 2 X BW for a 360 lb (actual 365 lbs) pull! Nice!!!

All were pulling using some Z Health and the bone rhythm method too; so that rocks! Nice work put in by all.

Next up was the pullups
I stunk up the place with 5 pull ups (actual was 7), but after my DL PR I was so stoked I did not care much to be honest. Maybe next year I will actually train for the pull up portion--what a novel idea!

Aaron did great with 8 (actual was 16, boy was I off), Fawn rocked the house with 12 (actual was 11) (holy pull ups batman) and Brad did well with 7 (actual 11 nice work buddy).

Now it was time for the dreaded 5 min snatch test
Grab your puke buckets everyone and be prepared to duck some spray

More PRs were failing like drunk sorority chicks leaving an open bar.

Aaron did awesome at 101 (actual 92) snatches, Fawn rocked yet again with 110 (actual 115) (16 kg), Brad clocked in at 89 (actual 79) and I ended up at 101 (108 actual), tied with Aaron that bastard (did tie with him overall for third)

I was happy that I made my goal of 100 (actual 108), so I was stoked with that as I did only 72 last year and thought I was going to die. I still thought I was going to die this year, but made my number.

Overall it was a killer event and good times were had by all. Huge thanks again to Brad for all the work and hosting.


Here is a video of Brad doing some KB Snatch "Long Spine" style. He went on to crank out 119 in 5 minutes--nice work!!

So, the gauntlet is down and the TSC will be back in March so what are you waiting for? Seriously, get a goal, buy the stamp let go of the rock and sign up. This will drive you farther than anything else. Plus it is tons of "fun"

Here are some other reports from the TSC
Fawn Friday's experience
Fawn's TSC overview
Aaron Friday's experience
Brad "N0 Relation" Nelson's blog on it

So, the gauntlet is down and the TSC will be back in March so what are you waiting for? Seriously, get a goal, buy the stamp let go of the rock and sign up. This will drive you farther than anything else. Plus it is tons of "fun"

Congrats
Wanted to send a nice congrats to Matt, a current client, for his big PR on the trap bar at hitting 315 lbs. Nice job!


Rock on
Mike N