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Saturday, December 27, 2008

Squats

Did the same set up as last week (cambered bar with a blue band over the plates): Worked up to 2 or 3 sets of 2-3 reps with 415 and then 2 sets of 2 with 465. Most of the sets felt pretty good and moved fast.
Talked the old guys mac, mike and rick into doing the wheelbarrow with me. There was a lot of whining and complaining involved, but I guilted them into going "heavy" by there standards....funny how none of them had any trouble with the weight (must mean we are going up next time) with 4 guys there wasn't that much work anyways....4 passes of 100 yards maybe.

Friday, December 26, 2008

speed pulls and Christmas

We did some easy speed pulls today. I worked up to 365 and did 6-8 sets of 3. I did one set sumo and one set conventional each time. Conventional felt better than sumo since it was light.
That was about it for Christmas eve. I closed up the gym and off Lindsay and I went to NC to visit family. It was a great Christmas with lots of food, and drink...as always. I had been planning to propose to Lindsay for a few months and now was the time I thought best. So on Christmas morning all of her family gathered around the tree to open gifts, I made her wait for mine last. There were lots of tears and hugs as her family never saw it comming. Now I am back safe and sound in columbia eagerly awaiting the start of my training cycle that is still about a month away. I might try out a new bench shirt I got for Christmas. One of my clients baught me a bash bench shirt for Christmas.....Needless to say I was suprised. Time to get back to work.......

Wednesday, December 24, 2008

Floor presses

Did light floor presses with chains: only used 235 as bar weight then added chain one at a time. ended with 3-4 chains per side for triples off a 2 board. On of the cops was loving it because he was beating me on every set since i was not going heavy....until he got smashed on his last set....that was funny since he talked shit all night.
Side dumbbell raise: 30 X 2 sets of 20
T-bar row: 1 pl X 10, 2 pl X 10, 3 pl X 10, 3 pl X 10

Probably going to try some speed deads on Christmas eve day but i know i wont post until after Christmas, so have a merry Christmas!

Squatting on a dissapearing box

We used the cambered bar with a blue band stretched over the plates (first time for me), but it felt good. I worked up to 4 plates for 3-4 sets of 2-3 reps in briefs. We started with a box that was nice and comfortably high, but every set spud kept taking pads off and the box kept shrinking. Normally I can resist his efforts to get me to squat parallel, but today I gave in. I have to say it wasn't so bad......but i am not going to make it a habit!

Wednesday, December 17, 2008

Deads

Pulls with bands: 135 X 5 sets of 3 (warm up) put the monter mini's on: 3 sets of 2, 2 plates X 2, put the mini's on with the monsters X 1, 2.5 plates X 1, 3 plates X 3 misses ( the last 2 were fairly close to locking out) took the other mini off and went with 455 and a monster mini for a double with straps. I guess I was trying to make up for the frustrating misses. Spud said I would learn that that is just wasted effort, but it did make me feel a little better.
Dale Throughs with the 62 kg kb X 2 sets of 12
Pulled the sled with 2 plates for 2 laps and then one with the upper body strap (mostly upper back and rear delt work).

Tuesday, December 16, 2008

A little benching

Reverse band bench with monster mini's doubled up (took off about 135 in the bottom) 225 X 10, 315 X 2 sets of 5, 365 X 3, 405 X 2 sets of 3, 455 X 3 sets of 3-5.
Kb overhead press: 12 kg X 3 sets of 20
DB row: 2 sets of 15 with 120's
Band Pushdowns: 2 sets of 20
Lat mulldowns: 3 sets of 12
Rope push downs: 2 sets of 20 with stack
Hammer Curls: 1 set of 10 with 65 lb DB's
DB curls: 1 set of 12 with 35 lb DB's
Side DB raise: 2 sets of 15 with 30's
Arm Bars: 2 sets with 12 kg KB's

I did a whole lot of nothing......... Just tried to get a lot of blood circulating in the shoulders to get some healing going on. I went to see a massage therapist for my shoulder and it seemed to help, but still a fair amount of pain.

Saturday, December 13, 2008

Just doing something

Most everyone was either in the meet or at the meet helping except Me and the troll. Used the cambered bar and worked up to 4 sets of 3 and 1 set of 5 with 415.
Close stance modified belt squat: 154 X 12, 308 X 2 sets of 12
Reverse Hyper: 650 X 1 set of 20
Wheel barrow: made 6 trips of around 50 yards with 250 lbs right over the handles.....didn't feel like it, but I still did it. I think most everyone had a good meet and I was glad to see everyone hit PR's in some form or another.

Friday, December 12, 2008

Pulling against bands

Spud was stuck in traffic and Berry was resting for the impending meet so it was just me and Karl. we had monster mini's on the jump stretch board.
135 X 4 sets of 8, 225 X 3, 315 X 2, 405 X 1, 405 X 2, 455 X 3-4 sets of singles. I used straps on all sets just because I was too lazy to hold the bar.
Stuff Leg Deads: 245 X 5, 295 X 5, 345 x 5.
Band Goodmorning/ kb swing with a 24 kg kb: 2 sets of 12

Best workout I have had in a while. Just two more exams and I'm done for Christmas break!

Monday, December 8, 2008

What do you want to do......

Neither spud or I wanted to workout tonight, but we did a little.....
Incine swiss bar: 3-4 setss of 6 with 215 ish
Chest supported dumbell row: 75 X 10, 95 X 3 sets of 10
Upright row: stack X 2-3 sets of 10
DB Shrugs: 2 sets of 10 with 75's and 100's
Triceps extensions: 3 sets of 12

Saturday, December 6, 2008

Taking it easy

I finally had my last day of classes this past Friday, so after my exams i have about a month off!
I havn't been doing anything monumental in my training, so I havn't posted. I feel a little banged up (the shoulder is cranky) and run down from not sleeping much (school) and just not taking time off when I need too, so I think I am going to make December a recovery month. I am still going to train like i normally do, but just do a little more volume instead of doing singles and doubles every week. I think this will help me when it comes time to start our training cycle for the master/junior nationals in may. It should be a good cycle. We are going to try some new things and a thow in a few new exercises spud and I have conjured up. Here is the latest few workouts I have done:

Wedneday 12/3/08
RDL's: worked up to 315 for 4-5 sets of 5
Sump pulls (weight on 3 inch box): 245 X 5, 335 X 3, 425 X 3, 515 X 1
Dale Throughs (as spud calls them) it is a modified pull through/goodmorning with a kettlebell swing: 2 sets of 15 with a 24 kg kb.
Reverse hyper: 3 sets of 15 with 600

Saturday: Raw box squat with chains: worked up to 325 and 5 or 6 chains per side for 3-4 sets of 3. The sets felt better as I went on, but tried not to push it too hard.
Spud and I have come up with a new exercise that we can't settle on a name for. It is a combonation of a deadlift/goodmorning/zercher squat.........I know my discription of it isn't that helpful (I'll try to get a video of it up) It sucks so bad it has to help. alternated between doing zercher style and goodmorning style:155 X 5, 245 X 5, 335 X 5.
Reverse hyper: 1 set of 20 with 500.

It was a little quiet in the gym this morning as we have got 3 of our crew resting up for a meet next weekend. I am sure it will be a good meet for all of them.

Sunday, November 23, 2008

Havn't posted in a while because I have been busy with school. Did bench Stuff worked up to 405 off a 3 board for 3 sets.
Deads: did the same band and chain set up as last week, but went with 4 plates and 5 chains for the last set. Pulled it for a single (it was probably a stingy 750 at the very top)

Spud and I went down to Florida to help Mike, Karl, and Berry out at the worlds.
Karl and Mike did well. Berry had issues on the squat, but was a good sport and helped me and Spud handle Karl and Mike. The highlight of the trip was when I got to smack the hell out of mike before his second bench. He didn't see it coming.......and like a shotgun blast I tattooed him right in the upper back. If he wasn't already psyched up to lift it would have knocked him out. From there on out he said no more slapping.....imagine that. I got to meet a lot of nice people that I have only seen in pictures and heard stories about. It was a humbling and fun experience. It is easy to get comfortable with your nitch in your own gym and be satisfied with a little progress you make. Then you venture out into the land of the big people and realize you need to train a little harder until you feel satisfied with mediocre progress. It was a great experience.

Wednesday, November 12, 2008

Deads

Mixed it up a little tonight with deadlifting with bands and chains.
started with a bar weight of 315 and mini bands doubled up over the bar. Added two chains at a time until we got to 8 chains per side. Did doubles up to the last set of 8 chains that I did 2 singles with. May have tried more reps, but the chains kept falling off one at a time every time I dropped the weight......then again i may have tried a double and missed hirribly. I used doubl overhand grip without the hook up until the last three sets (then I hooked).
One set Reverse hyper: 600 X 20

Tuesday, November 11, 2008

Random Training

Saturday: Parallel Box squats: worked up to somewhere around 685-705 X 3 sets of 2. I couldn't keep up with the weight, because the Troll and Jean-Claud kept changing my weights.
Pushed the Wheel Barrow after I closed up. 300 Lbs X 1 lap. My traps felt it the next day. The Troll says if i do heavy wheelbarrow then I will pull 800. He is good at putting himself in a win win situation. If I pull 800 then it will all be due to him getting me to do the wheelbarrow. If I don't pull 800 then his deadlift reign in the gym is still safe.
Reverse Hypers: 2 sets of 15
ab Row: 3 sets of 12

Sunday I wanted to see if pulling a 300 lb sled was as hard as the 300 lb chain. Not hardly. did one lap with it. Might try a little haevier next week.

Monday: Shoulder stilla little cranky so I went off a three board most of the night. 135 X 10, 225 X 2 sets of 6, 315 X 2 sets of 5, 405 X 2 sets of 3, 455 X 2, 405 X 5.

Thursday, November 6, 2008

Deload

Saturday: raw high box squats with buf bar: worked up to 2 sets of 10 with 505. I felt a little neked without my 2 pair of briefs on, but the high box gave me a little sense of security.

Monday: Messed around on the bench trying to get warm, but that never did come. I did a few little shoulder rehab exercises and just handed off to everyone. some nights ya just don't have it.....better luck next time.

Wednesday: Wanted to do something stupid so we did pull with the weight on boxex (about 5-6 inches it seemed) 225 X 5, 315 X 3, 405 X 2, 495 X 2, 585 X 1.5 (lost the hook grip half way up on the second) Dropped the box to around 3 inches for the last few setsand put spud Inc straps on) 675 X 3, 765 X half hearted miss (all I could do was shart myself and humble take a plate off) 675 X 5 The first 2 or 3 were good reps, the rest were ugly,thats good enough for me.

Thursday, October 30, 2008

catching up on logs

Sunday: Sled draging for one lap with 5 plates.
Monday: Had to do exercise testing for school that included a one mile walk test for time. That was my 8 o'clock class so for thenext few hours after that I was the fat sweaty guy in all my classes. Real workout: bench: 135 X 10, 225 X 2 sets of 6, 315 X 2 sets of 2, Put loose shirt on just cause raw work was taking more effort than I wanted to give. 405 X 5 off 3 board, 455 X 5 off 2 board, 495 X 4 off 2 board.
tuesday I pulled the small chain around the building with Dr. Dan. it was fun.
Wednesday: took a while to get motivated but it finally came on the last 2-3 sets: 405 X 2 sets of 10, 495 X 2 sets of 5 hook grip. Hook is feeling a little more comfortable. Feeling kinda stupid so I wanted to see what the big chain felt like......itt's heavy. Dan and I pulled it for a while, then figured we should quit before we get too far from where we had to bring it back.
I think I might not squat saturday to give my upper back a little time to heal......Then again I was planning on not pulling Wednesday either.

Saturday, October 25, 2008

Saturday Squats

I normally do chain squats with low bar weight and a lot of chains, but wanted to switch it up this time so my bar weight was 505 instead of 415.
Started adding chains two at a time at 505 (briefs): went 2-4-6-8-10 chains for singles off a high box then a double with 505 and 12.5 chains with knee wraps (I count the 3/4 chain as 1.5 chains). The stand-up was the hardest part, but once i got to the box it was all good. The troll came down and squatted with us, and for once he wasn't a sandbagger. Next time I think I am going to increase the bar weight more, because it was a little too light off the box. At least it let me feel some heavy weight.
Reverse Hyper: 1 set of 15 with 4-500? My neck and upper back were all screwed up from squatting.

Oh yea.... Almost forgot the 20 minutes I did on the step mill after closing up. This was the first time I used it....actually kinda fun as long as you switch it up.

Wednesday, October 22, 2008

Dead Night

Spud wanted to try some rebound deadlifts where you start from the top and almost bounce the weight off the floor then come up. This sounds good in theory...it even sounds easier....It's not.
405 X 2, 495 X 2 conv, 495 X 2 sumo, back down to 405 for 4 sets of 2-3 reps. It was a weird feeling.....kinda like you when you deadlifted in highschool, where you would drop the weight as hard as you can hoping it would bounce enough to get another rep out of it.
I wanted to practice the hook grip a little so I pulled singles with 405, 495 and 585. I finally figured out how to put my now not so fat fingers to make it less painfull and it felt like my grip could hold a lot more.

Tuesday, October 21, 2008

Saturday and monday

The big USC vs. LSU game was on Saturday night and mike invited everyone over to his house to watch the game so Lindsay and I went. (Saturday was a cheat day on the somewhat of a diet.......like they all arent cheat days for me ) So I was excited to eat and drink as much as I wanted. I brought a bottle of Burbon that was 103 proof and Mike ha the FireFly vodka so we were set for an entertaining night. Everyone else was drinking and eating at a leisurly pace except mike and me...... Mike decided he wanted to go toe to toe with me drink for drink.....not a good idea for either one of us. At some point in the night I remember mike and I sitting our half fell cups on our bellys like coasters and saying......Now thats how you get a 700 lb bench... It was a fun night for everyone

Monday: Couldn't make up my mind what to do so I started benching: 135 X 10, 225 X 10, 315 X 2, 315 X 3 off 1 board Then spud showed up and I started doing floor press with chain: Bar weight was 225 and we added 2 chains every set until we had 8 or 10 chains on per side. All sets were 2-3 reps and the lst 2-3 sets were done off a one board.

Saturday, October 18, 2008

Disney World and getting back into it

Disney world was fun. There was a lot of walking and there were little kids everywhere! They never watch where they are going when they are running around, according to theire age I either got a kid running into my ass or belly (that was kinda funny to see them bounce off and keep running). four days off from work and school was nice, but not it is back to work.

Monday
Bench: 225 X 8, 315 X 5 (2 board), 405 X 2 (2 sets of 2 on a two board)
455 X 2 (2 sets of 2 off3 board) 495 X 1 off 3 board

Wednesday
Deads against monster minis: 135 X 2 sets of 5, 225 X 2 sets of 2, 315 x 2 sets of 2, 405 X 2 sets of 2 alternated sumo and conventional all the way up to 405 then went back down to 315 for 2 sets of 5 conventional.

Saturday
Box Squats with Buf Bar: 145 X 10, 235 X 10, 325 X 3, 415 X 3
put my briefs on after this 505 X 2, 595 X 2, 685 X 2, 785 X 1, 795 X 2 (They were ugly........ but they got up so they count...... right? The angry troll came down to antagonize spud and he kept adding weight to my squats so i would be ahead of spud by a few pounds each set all the while hollering that I was stronger than spud.....

Wednesday, October 8, 2008

deload week

Dumbell incline press: 65 X 10, 80 X 10, 90 X 10, 105 X 10 90 X 10, 85 X 10 just did what every anyone had left out from their set.
Rollback dumbell triceps ext: 45 X 12, 55 X 10, 65 X 10, 75 X 10
Kroc Row: 1 set of 20 with 125's
Spud Inc Long Ab strap pull down: 5 sets of 12

Tonight is just going to be some deload crap, sled pulling and maybe a few light deads, nothing special

Going to take a few days off and take the lady to Disney world on my fall break from school.

Sunday, October 5, 2008

Last week of chains....without the chains

Since both our backs were feeling kinda cranky we decided to go without the chains. For some reason we (spud) thought it would be easier to just go heavy for a cambered bar single off a box.
145 X 2 sets of 8, 235 X 2 sets of 8, 325 X 5, 415 X 3 put briefs on from here out 505 X 3,
595 X 3, 685 X 3, 775 X 1 595 X 2 sets of 5.

Double kettlebell swing sumo: 72's X 10, 88's X 10
Reverse hyper: 2 sets of 20 with 600.
this was a good way to end a three week mini cycle. I think the 775 was a PR for me...I can't keep track. I know next week is going to be a deload week, but after that who knows.....

Wednesday, October 1, 2008

deads

Deads: We couldn't decide what to do tonight so we decided to just do regular deads.
135 X 8, 225 X 5, 315 X 3, 405 X 2, 495 X 2, 585 X 2, 675 X 1 set of 1 (missed the first one because I lost my balance half way up) 675 X 2 ugly but locked out reps. Used straps for both sets since along with the gas shortage there is a chalk shortage at the gym.
Reverse hypers: 2 sets of 20 with 500.

Sunday, September 28, 2008

Bench Stuff

Squats with cambered bar: started adding chains at 325 2 at a time. after all the chains were on i added went to 375 bar weight for 3. then up to 415 and 9 chains per side sor my last set of three. My last 2 sets I used a higher box (the raw work is taxing my hips a little more than I m used to)
After I closed the gym down I decided to do three laps with the sled just for a little cardio. took me about 6 min/lap with one plate. not much, but more than nothing.

Wednesday, September 24, 2008

Deads

Decided to do reverse band deads: 245 X 2 sets 8, 445 X 2 sets of 5, 535 X 2, 625 X 2, 715 X 2, 805 X 2 (used straps) 805 X 2, 715 without straps. was going to do two but my foot slipped on the second one.
reverse hypers: 2 sets of 20 with 600.

It was a fun night with the reverse bands. The bands probably took off about 100 lbs in the very top and around 200 in the bottom. Most everyone else started their training cycle with band squats. There were two dudes that haven't ever done bands before and they lost their band virginity getting stapled to the box at least once or twice.

Bench night

Bench with chains: used 225 bar weight and added chains 2 at a time until i got to 6-7 chains per side for a set of 3 off a two board.
Close grip 4 board press: 405 X 5, 455 X 4
Lat Pulldowns with fat bar: cant remember much except the last set at 300. The only reason I did this was to see how spud was going to get his 220 lbs to pull 300 lbs down....it was funny with a lot of leg flailing.

Sunday, September 21, 2008

Squats

Cambered bar squats with chains: worked to a bar weight of 325 then added chains 2 at a time until we had7.5 chains per side. All sets were 5 reps off a box.
Light anchor chain (sled pull) about 300 lbs 1 short trip
Kettlebell double swongs between legs: 72 X 10, 88 X 10
Band goodmorning/pull through: 2 sets of 20 with green band

Friday, September 19, 2008

Pulls

Deads: 135 X 8, 225 X 5, 315 X 5, 405 X 3-4 sets of 4, then did one sets of 2 with 495
close stance leg press: 4 sets of 8-10
reverse hyper: 2 sets of 15 with ~600

bench

bench with chains: worked up to 2 plates and started adding chains: worked up to 5-6 plates X 2 sets of 5 off a one board.
4 board close grip press: 3 pl X 5, 4 pl X 5, 4.5 X 4

Saturday, September 13, 2008

squat switch

I am going to do 3-4 weeks of cambered bar squats with chains.
went up to 325 and 4-5 chains (can't remember) for 2 sets of 5, but did more work than it sounds like.
Reverse band deads with chains (I know this sounds retarded, but Now is the time to experiment for the next cycle) Green bands probably took off 134-150 at the top: 325 lb bar weight. Kept adding chains 2 at a time until we ran out of chain. final set was around 7-8 chains per side for sets of 3. This was way too light for the spud, but we both agreed it would be something fun to throw in for the next training cycle. I think I am going to try a super chain cycle(using a lot of my weight in chains this cycle for all three lifts) and see how it does. I think we are going to need more chains for spud if he decides to do it.

Friday, September 12, 2008

Squatting so soon?

against everyones advice I decided to squat to see how it would feel.
235 X 4-5 sets of 8-10. Everyone held their breath on the first set.
Everything felt good with no pain in my hamstring dispite the big hematoma on the back of my leg. I didn't realize everyone was nervous until Karl offered to spot me on 235.

On thursday all the new Spud Inc Kettlebells came in. They looked cool, but damn they were heavy!

Just a little

Normally take a week off after the meet, but since I didn't actually do the whole meet I decided to do a little to get some blood in my muscles.
Bench: 135 X 5 sets of 20
Band Pushdowns: 4 sets of 20
Side raise: 20 X 15
Done!

Tuesday, September 9, 2008

Meet day

The Meet went well for everyone on the team. It was weird not getting all jacked up and anxious when it was time to squat, because I was not squatting. I picked another of my favorite activities to take my mind off of it. 4 sausage and egg crosoints, 2 trioplex cookies, 2 muscle sandwiches and a jug of pedialyte hit the spot and I was ok. The bench went well with my third attempt at 639 going very well and fast. can't complain there. It was a good day, but I hav't had a whole nights sleep since the meet (more like 3-4 hr naps at night) so it is off to bed for me.

Wednesday, September 3, 2008

Not so good news

Not going to compete full power at the meet this weekend. I am going to go in the bench only division. I have a very small amstring tear on my right hammy. Nothing serious for the long term, but not going to risk blowing it out at a meet. Now I am going to eat as much as possible the rest of the week and go in as a super heavy hopefully around 320. 3 chic-fila sandwiches 24 chicken nuggets and a chocolate shake is a good start to that huh. Thats got to be around 2,000 calories. After that the spud diet begins...

Friday, August 29, 2008

Finishing up

Last squat night: Went to 455 for 6 sets of 2 in my tight as hell briefs. The first few sets didn't make it much past a quarter squat, but all the sets felt pretty good. Decided to just do some blood work on Tursday to promote some healing.
Side db raise: 20 lbs X 20
Rope pushdowns: 3 sets of 20
lat pulldowns: 2 sets of 20
Biceps Curls: 20lb DBs X 20
Row maching: 1 set of 20
Bench: 135 X 20
I will do some stretching and reverse hyper Saturday, but that is it until the meet. Now the hard part is going to be drinking 2-3 gallons of water a day. This is the first time I have had to cut weight for a meet, so hopefully I don't screw it up. If I do.....there is always the super heavies!

Tuesday, August 26, 2008

last bench night

For once no one wanted to go heavy! I ended up doing some speed work with 315 to a one board for 7 sets of 2. Everything went fast and had good pop. One more squat night and a pump up day on Thursday and its time to rest. I weighed 318 today....damn I'm fat. Hopefully I will have about 8-10 lbs to cut on Thursday. I have upped my water intake and have to pee every hour on the hour.

Saturday deads and the Bodybuilding show

I did speed deads from the floor and went up to 405 for 6 sets of 2. No set felt good as my hips never got warmed up for some reason. I figured it was my last pulling workout so i just kept going with it....oh well. Then it was off to the bodybuilding show. The night show was kinda fun. I got to see a few people I haven't seen in a while and all of them commented on how fat I had gotten (only at a bodybuilding show). I sat with Sue and she gave me the rundown on all the fitness and figure girls that she had already seen once in the morning. Right before the show started I saw the opportunity for food so I went to the concession stand and got two snickers (I ate them while the fitness girls were on) On drug the figure classes and then finally intermission. I went across the street to a market to get Spud some cold water for after the show and picked up a little sushi for myself. I got a lot of strange looks for eating sushi during a bodybuilding show, but in my defense the show took forever! The show was over, and spud got second in the light heavies and looked great. Then it was time for pizza hut, little Debbie cupcakes, diet coke, and donuts for spud.

Friday, August 22, 2008

upper body sled and the start of school

Today was supposed to be an upper body assistance day so Sue decided I should do upper body sled (don't know why I even ask her what I should do, because its always hard). I did 2 laps with 2 plates alternating between rear delt raise, iron cross, rows, and triceps extensions. It was kinda fun, and it didn't kill my joints which is what I was looking for.

So I started school on Thursday which is always fun. I have a few 8:00 am classes which suck and no college students like and on my way to class I started taking notice of the people around me. The girls were divided into not awake yet struggling to string footsteps in a straight line, and bubbly talking giggling perky kids. It took me a while to figure it out but most of the nice dressed perky giggly girls were freshman and they were excited to finally be in college. The girls in shorty shorts you know they slep in last night and flip flops are the seniors or second year seniors that have been in school too long to care about clothes at 8 am. I just found it funny and thought I would share. Being a second year senior I feel the same way....I just hope i have clothes on, and it doesn't matter what they look like.

Squat night

Next to last squat session...minimal work but work none the less:
Squats in briefs: Worked up to 6-7 sets of 2 with 505. All the reps were clean and fairly fast. My upper back didn't help me out any tonight ( I think it wanted the night off) so it hurt most of the night. At least it hurt less this week than last week.

Wednesday, August 20, 2008

Bench stuff

I think almost every single person in the crew is doing some sort of meet/police Olympics in the upcoming weeks so it was a busy night. By the time the night was done everyone was in a shirt and trying to max out 2 weeks before their meet. Anyways....this is what I did.
Bench: 135 X 2 sets of 12, 225 X 2 sets of 8, 315 X 1 set of 3 off 2 board, 405 X 1 in shirt off 2 board, 495 X 3 sets of 3 to a one board. I used my opener shirt tonight and didn't jack it up at all and was able to touch fairly easy to a one board, so my opener is looking good to touch. I expect squat night to be a little more low key since no one really wants to go heavy on squats all the time except mike. But Keith the angry troll is coming to do double so you never know what will happen.

Saturday, August 16, 2008

Speed Deads

Worked on speed and technique: worked up to 6-7 sets of 2 with 435. the first few sets felt too slow, but I fixed my technique and starting position and everything started to fly. That is why I like doing speed work because I get reminded just how important it is to do it right.

Thursday, August 14, 2008

Recovery day

Decided to take a day of fairly easy stuff to get some blood in my muscles to recover a little.
Long Spud Inc ab strap: 4 sets of 12
Wide grip fat bar pulldowns: 5 sets of 12
Low row on cable machine: 4 sets of 10
Close grip 4 board lockout: 225 X 10, 315 X 10, 365 X 10
front raise-side raise-rear raise with 10 lbs: 2 sets of 60

Wednesday, August 13, 2008

Russians in briefs

Squats: 415 X 2, 505 X 5, 595 X 3, 645 X 3, 705 X 3, 545 X 5 Not a bad night considering my back was trying to revolt against squatting. That was the most reps i have done with 700 and am happy with it. Time to start easing off a little to rest and heal up.

Bench Opener night

I've got a shirt that isn't as tight as my meet shirt to open with, but that doesn't mean it isn't tight!
All weights done in shirt: 405 X 1 off 3 board, 495 X 1 off 2 board, 545 X 1 off 1 board, 575 X didn't quite touch the chest, but went up well. The shirt was pretty jacked up so I figure if we don't jack it up so much at the meet I can touch 575-580 for an opener.

Monday, August 11, 2008

Fat Guy in a little suit!

I decided since I had an extra 25 pounds on me since I last wore my deadlift suit it might be a good idea to see if I could still get it on. It was not a pretty sight, but it went on.
Deads worked up to 405 X 2, then suit bottoms on 455 X 1, Straps up, 455 X 1, suit off 405 X 2
and that was that. We had a rising bodybuilder come down to the gym on Saturday to hang out and talk to people. All of the powerlifters kept trying to get me to posedown with him in my suit that was so small on me it looked like i had posing briefs on. I think not!

Extra Upper Work

Low Row: 4 sets of 10
Spud Inc Long Ab Strap pull downs: 4 sets of 12
Overhead press off pins with chains: Did sets of 5 with 135 and added a chain each set up to 5 chains per side.
Shrugs with neutral grip shrug bar: did sets of 10 from 2-5 plates per side.
Double band Triceps push down: 5 sets of 15 with purple bands.
Fat bar Wide grip lat pull downs: 3 sets of 12

My chest was still sore from all the dumbbell work on Monday so I didn't do any chest.

Thursday, August 7, 2008

Last Week in Suit

Squats: 145 X 12, 235 X 8, 335 X 3, 485 X 1 (briefs) 595 X 1, 735 X 1 (suit) 815 X 3 This was a challenge, but it was fun. The first two were clean....and the third was ugly but it got up.
Closed the Gym down and pulled the sled for 2 laps with 2 plates.
Reverse Hyper: 1 set of 20 with 500

Monday, August 4, 2008

Deload Bench Night

It was finally time to take a deload night for upper so I tagged along with Spud.
Dumbell Press: 60 X 20, 75 X 15, 100 X 4 sets of 10
Reverse pec Deck rear delt ext: 4 sets of 10
1/2 dips (they were more than 1/2 dips, but not real dips): 4 sets of 10
Spud Inc Long Ab strap crunches: 4 sets of 15 and 2 sets of obliques (If I still have those)
Some sort of close grip rows we do from time to time (we call them prison pulls because there is a lot of hip thrusting and a little flailing while you try to do your set): 3 sets of 10

Thursday, July 31, 2008

Extra Upper

I did speed bench for the first time in about a year: 8 sets of 3 with 185
Low Row: 2 pl X 10, 3 pl X 10, 3.5 pl X 10, 2.5 pl X 12
One arm KB press: 20kg X 10, 24kg X 10, 28kg X 10, 32kg X 10
Band triceps extension: 3 sts of 20
weird band suspended kb curls that Chauncey talked me into doing: 2 sets of 12 with 12 kg
Spud Inc Long Ab strap Standing crunches: 4 sets of 10
Pulled one lap with 2 plates on the sled

Wednesday, July 30, 2008

First Night of Suit Doubles

Squat: 145 X 2 sets of 10, 235 X 2 sets of 5, 325 X 2, 435 X 1 (briefs on) 515 X 1, 675 X 1, suit bottom on for 775 X 1, straps up for 805 X 2 , 855 X 2. The 805 was fast and clean, and the 855 wasn't bad ( a little slower, but I'll Take it). Now the question I ask my self is.......What do I do for Doubles next week?
Keith the Angry Troll came down to do singles in his canvas diper. I don't think he has put a squat suit on for singles in a few years, and still squatted 805 easily weighing only 220. I think everyone hates Keith a little for that.

Bench night

Decided not to take this week to deload because I need more work.
Put a different shirt on tonight to try it out and it felt good.
405 X 2 off 3 board, 495 X 2 off 2 board, 585 X 2 off 2 board, 635 X 1 off 2 board, 675 X near miss at the top off a 2 board. I felt pretty good tonight in the different shirt, and was able to handle some heavier weight (which always helps me). Well my constant diet of chic-fila, reese cups and protein shake monstrosities has paid off. I weighed in this morning (pre-breakfast) and was 310 lbs. I hope to maintain this weight until the meet, and by then i think my body will be used to it and should carry it better.

Here's a mind blower for ya, When Spud drops another 5 lbs I will be 100 lbs heavier than he is!!

Monday, July 28, 2008

Speed Deads

Saturday is going to be speed pulls from now until the meet on 9/6/08.
We did reverse bands with the bar suspended by breen bands (although the way we had it didn't take much weight off) worked up to 515 for 5 or 6 sets of 3
Planned on pulling the sled with two plates for 2 laps, but My back started cramping 3/4 way around the first lap so one lap was enough. The last 10 lbs i have gained is starting to show in my energy level. It was quite funny to me earlier today I played with my dog for a few minutes then laid down on the bed and breathed hard for a good 5 minutes....now thats when you know your out of shape!

Friday, July 25, 2008

Extra upper

Wide Lat Pulldown with Fatbar: 4 sets medium heavy
Push press on PS Squatter: 1 pl X 8, 2 pl X 8, 2.5 pl X 8, 3 pl X 8
Lying DB Triceps ext: 40 X 10, 50 X 10, 60 X 10
KB Snatch laddar:(one arm) 16, 20, 24, 28 kg X 5 reps each arm then 20, 24,28,32 kg X 5 reps each arm
Kroc Row: 80 X 20, 100 X 20
Nothing special today, just trying to get a little work in. After the workout I went and ate at a chinese buffet and just for curiosity I got on the scale and it said 307........Nice!

Wednesday, July 23, 2008

Deload Squat

Well I guess I should just call it deload, because I didn't squat at all. I was going to pull the sled, but lucky for me I put it off long enough and it started raining. I mainly stretched a little and helped the other guys out. It is probably a good thing I didn't do it, because i was fairly sure I would have lost my lunche(s). A combo of Chinese buffet and chic-fila was weighing heavy on my gut.......I know its a hard job gaining weight but I am willing to make the sacrafice.
303 lbs and counting, hoping for 305-310.

Monday, July 21, 2008

Shirt Bench in meet shirt

Bench: 135 X 2 sets of 10, 225 X 2 sets of 6, 315 X 1, 405 X 3 (shirt on) off 3 board, 495 X 2 off 1 board, 545 X 2 sets of 2 off 1 board and 1 set of 3. Not a bad night. Still trying to get my form just right. One would figure that I would have learned by now, but not so much...... Looking forward to not squatting on Wednesday I am going to do some sled work and stretching, but thats about it!

Saturday, July 19, 2008

Last Heavy dead day before meet

7/18/08 Deads: 135 X 2 sets of 5, 225 X 2 sets of 5, 315 X 2 sets of 3, 415 X 1 set of 2, 515 X 1. I put my ace briefs on for my next set, but didn't have them seated well so it was hard to get to the bar. 605 X 1 ugly rep. Pulled and tugged for a long time so I could get the briefs up more and it worked. 605 X 2. I was still a little stiff and sore from Wednesday and Thursdays training, so I called it a day there. I will try to just focuse on doing some speed work from now until the meet to cement my form.

Thursday, July 17, 2008

upper assistance day

7/17/08
Did what I call the Kettle Bell Trio wich consists of swings, snatch, snatch press.
16 kg X 8, 20 kg X 8, 24 kg X 8 Not enough to kill me, but just enough to get my back locked up.
Lat Pull downs with fat bar: 4 sets of 10
Band Pull aparts: monster mini X 3 sets of 20
Band Pushdowns: superset blue, green, purple all 20 reps for 2 sets
DB Hammer Curls: 70 lbs X 8 ( I did these just for Brant who use to be a bodybuilder but is now trying powerlifting)

We shot a product demo for the new Spud Inc Sled belt and Track Harnass today. So I had to act like I was somewhat athletic and not out of breath while pulling the sled for 10 feet. Had a stomach bug for a few days and lost 4 lbs.....but not for long!

Wednesday, July 16, 2008

Last Single in suit

7/17/08
Squats: 145 X 2 sets of 10, 235 X 2 sets of 5, 335 X 1, 505 X 1, 655 X 1, suit bottoms on for 750 X 1
straps up for 865 X 1, 925 X 1. The 865 went very well because i got my form almost just right. The 925 was a little bit of a grinder because I had some set-up issues. Almost parallel will work for tonight. I will try to sink my doubles to right around meet depth in a few weeks. All things considered, it was a pretty good night.

First day in Meet shirt

7/15/08 Reverse Band Bench:
225 X 8, 315 X 8, 405 X 5, 495 X 1, added shirt for the rest of the sets, 675 X 1 off 3 board
765 X 1 off 2 board, 765 X miss off 1 board, 765 X 1 off 1 board (used a little more legs on this one) I put the shirt I plan on using in my meet on tonight to get a feel for it, and it felt good. Next week I will use straight weight and see how it goes. I am not as happy with tonight as I would like to be as I was hoping to have 800 for a single to a 1 board....but not tonight