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Wednesday, December 29, 2010


Buffalo bars with chain squats: barweight of 505 and worked up two chains at a time until 10 chains per side for doubles off a box.
Pushed the prowler with 1 plate each arm for 1 lap tag teamed with Berry.
Stretched, talked for an hour about training cycles and got really stiff and sore, then went home.

Monday, December 27, 2010

I have been forgetful again

The end of the year is busy and I forget to post. Here is a brief overview...
Squats: 5 sets of 2 with 600 off a box

Bench: we used gray bands with the squat bar (massive tension) I worked up to 475 X 1 off a 3 board, and 515 X 2 off a 4 board. Just top end work

Deads: just speed and form work. Concentrating on Conventional right now to get my back stronger.

Tonights bench: floor press with fat bar: 4 sets of 2 with 385.
Incline 2 sets with 275 set of 4 and 6
decline: 315 X 2 sets of 6 and 1 set of 3
Band pushdowns: green X 4 sets of 12

I will try to be better about posting, but can't promise. Work to be done.

Wednesday, December 15, 2010


It has been too long since I have posted. A lot of work stuff going on and I am a little lazy too.

Bench with the squat bar and purple bands: worked up to 330 X 2 off a 2 board then added the shirt. Wanted to do some heavy top end work.
420 X 2 off 4 board
470 X 2 off 4 board
510 X 2 off 4 board
510 X 2 off 3 board
Followed it with close grip press (added the sling shot to save my shoulders a little)
330 X 5
380 X 5
420 X 3 an ugly 3 at that.

It was a good workout. First night back in a shirt since the meet and it felt good. I am probably not doing much except stretching on Wednesday to rest up a little bit. I have some knee pain I am trying to convince to go away.

Monday, December 6, 2010

Deads and Benching

Saturday was Deadlift day: Working on Conventional so all pulls conv today
Worked up to 405 and added chains one at a time up to 5 or 6 chains for doubles.
Dead stop pin presses (leg press): 4 sets light to heavy
Stiff legs off 3" box: 245 X 3 sets of 6

Monday was Bench night: We used the fat bar and chains.
Worked up to 335 and added chains one at a time for triples off of a 2 board. ended with 6 chains for a double.
Floor press: 315 X 2, 365 X 2, 3, 4, 4.
DB neutral grip close grip press: 45 X 8, 65's X 3 sets of 7-8.
Ab wheel like exercise on the row machine: 3 sets of 10

Good training lately, keep on pushing forward.

Wednesday, December 1, 2010

Bench and Squat night

Reverse Band Bench: Do not what it took of, but it was a lot
I can't remember what the weights were.... I think I worked up to 700 or so for a single off a two board, No shirt.
floor Press: 315 X 5, 365 X 2 sets of 5, 405 X 2
KB Double Snatch: 16, 20, 24, 28 Kg all X 8 reps

Squats: Cambered bar with chains. 5 plates then added chains two per side each set. Last set was 8 chains per side X 2 off a parallel box. All sets done in briefs.
Rack Pulls Conventional right above the knee:
335 X 3, 425 X 3, 515 X 3, 605 X 3, 795 X 3.
Glute Hams: bw X 12, Bw X 12, bw X 6 (hamstrings started locking down, so it was a good time to stop).

Not a bad starter workout for the first night bak squatting.

Tuesday, November 30, 2010

Meet recap...finally

So we had the meet. We had a lot of fun with the boys. John and Ben had good meet, mine was not so steller.
I ended up going 3 for 9 just hitting my openers. Judging was fair but strict on squats.
Squat 880
bench: 625
Deadlift: 635
That is about all I have to say about that.

Back to training now.

Wednesday, November 10, 2010

Bench and Squats

Monday we did about 50 % raw off 2 boards for doubles
5 sets of 2 with 365
Lat pulldowns: 5 sets light
Band Pushdowns: 3 sets of 15 with blue band, 3 set of 15 with gray band.

Squat night was about the same. 50 % for doubles in briefs
505 X 5 sets of 2. I actually took the last set to depth
Reverse Hypers: 2 sets of 15
High Hanging leg raise: 3 sets of 8

Trying to keep me weight up now. My approach so far
Breakfast: 1 banana, 1 protein Bar, 1/2 pecan pie (with whip cream )
Dinner: 1/2 container of hummus with crackers, 7 hotdogs, the other half of my pecan pie, and some ice cream. staying right around 280 right now...just doing my part to keep it there. haha

Monday, November 8, 2010

Ketchup log

So I have been a little busy lately with buying a house with my wife and moving all our crap...and unpacking all our crap. So here is the short recap of my latest training sessions

Deads: worked up to 725 in my suit and missed it twice, dropped back down to 700 and missed it once and called it a day there.

Bench: Shirted up for an opener and barely got 615 to touch and missed it. Took 615 again and touched and ground an ugly single out. Then put my new phenom on and singled 585 off a one board. So I decided to use my new shirt I have not touched anything to my chest in at the meet. Should be interesting.

Squats: worked up to 825 for a double, then 875 (opener) for a slow ugly single, but it was at depth at least.

This saturday I did some speed deads, and this monday I did some speed bench off a 2 board raw. That is about the gist of it right now. one or two more workouts before the meet.

Friday, October 29, 2010


Suited up and took and opener tonight with knee wraps
875 X 1 Then added reverse gray bands
went to 965 for a single
Missed 1060 on my last squat. It was all screwed up from the start, I got about half way down and knew I was in terrible position so I just started back up.

Set up was off all night, but I went for it anyways. I mean what could happen...? haha yea yea I know I shouldn't tempt fate.

On a better note, Lindsay and I finally bought our house today. I have been moving the better part of the day and it was.....sucky, is a good word for it. I live on the third floor and lets just say I got a lot of GPP today.

Monday, October 25, 2010

Deload Bench night

Once again it was a scheduled deload night in the bench, but this close to the meet I can't see taking time down when I still feel decent.
Close grip floor press with e-z curl bar:
3 plates X 3 sets of 5
3.5 plates X 2 sets of 3
Dips with Purple Band over my back: 4-5 sets of 10
Single KB close grip incline press: 3 sets of 10 with the 106. These I thought up the other day training a client. nice triceps work, but some chest and front delts too.
Side DB raise: 40 lbs X 4 sets of 10 each arm.

Looking forward to taking a bench down to my chest next week to see where really am.

Deads and deloading

I took wednesday as a scheduled deload day and just did some stretching and foam rolling.

Saturday was supposed to be another deload day, but felt pretty good and didn't want to waste a good day so I still did some work.
Stiff Leg deads:
315 X 3
405 X 3
495 X 3 Double over hand on the first two, then the grip was done
545 X 3 used straps on this set

Dumbell Row with 150's: set of 10, 15, then 20 reps per arm

Pull ups: bodyweight X 4, X 5, X 5
hanging leg raise: 4 sets of 10
Foam rolled my back and stretched for about 20 minutes later in the day. Good workout.

Tuesday, October 19, 2010

Bench Day

More one board shirt work. I will pick up where I put the shirt on.
545 X 1 off 3 board
635 X 1 off 2 board
635 X 2 off 1 board
665 X 1 off 1 board (supposed to be a double, but one was hard enough 2 wasn't happening)
665 X miss left elbow flared and started drifting into the rack.

Lat pulldowns: 3 or 4 sets heavy 6-8 reps
close grip floor press with e-z bar 3 plates X 3 sets of 4. I use to do these a lot, and I think I am going to go back to doing these. My triceps need more work. I finally heard back on my shirt I ordered and I should be getting it within the week. Looking forward to getting my hands on it, but I won't get to have fun in it until next cycle.

Saturday, October 16, 2010

Squats and Deads

Suit squats:
245 X 2 sets of 6
325 x 2 sets of 5
455 X 1
535 X 1
655 X 1
745 X 1 straps down
855 X 1 straps up
945 X 1 straps up with doubled up reverse purple bands
1005 X 1 straps up same reverse bands

First time doing reverse Bands at the end of a suit night. I think we should have added about 50-75 more lbs to our last attempt to make us work. The last set was too easy to be the last heavy set.

I had a speed day scheduled for deads today because I figured we would be trashed from two weeks of heavy squats, but we still felt good so we did some work

135 X 3 sets of 8
225 X 2 sets of 6
315 X 2 sets of 2,
405 X 2 sets of 2 standing on 1" mats
495 X 2 on 1" mats
545 X 3 on 1" mats
585 X 3 on 1" mats
585 X 3 on 2" mats
545 X 3 on 3" mats

close grip pull-ups: 3 sets of 5-6 reps
45 degree back ext with 45lbs: 4 sets of 10
reverse hyper with 500 #'s: 2 sets of 12
Back is blown up....but happy the pull finally felt good.

Tuesday, October 12, 2010

Bench Day

Tonight we took straight weight to a one board for the first time this cycle. It went pretty well, but hoped for a little better.
135 X 3 sets of 10
225 X 2 sets of 6
315 X 2 off 3 board
405 X 1 off 3 board
495 X 1 off 3 board.
585 X 1 off 2 board
635 X miss off 1 board. It came off fine, but it got over my face and lost it in the rack.
635 X 1 off 1 board. Cleaner but not as fast as I was hoping.
675 X 1 very ugly rep off 1 board. Again, it came of ok but i almost lost this one over my face too. I need to work on pushing away instead of over my face.

rolling triceps ext: 35 X 10, 55 X 10, 65 X 10
One arm pushdowns with gray bands: 3 sets of 15

Decent night, and I am happy that I am able to easily touch a 1 board in this new shirt. In my old denim it was hard to touch a 1 board and I don't think I touched anything in it until my opener at the meet.

Monday, October 11, 2010

Dead Day Deload

Sumo Deads speed/form work: 5 sets of 2 with 405
romanian Deads: 3 sets of 6 with 315
Closegrip Pull-ups: 3 sets of 5
Hanging leg raise: 2 sets of 15
Reverse Hypers: 2 sets of 15 with 500.

Got just sore enough from this to call it work. Looking forward to bench night tonight. 1 boards singles tonight, so I will kinda see where I am at.

Friday, October 8, 2010

KB workout to try

Only one guy (frank and Beans as Spud has Dubbed him) showed up to KB class Thursday, so he got some special treatment. If you have just over an hour to whipp your butt and want a good workout....try this.
Set up as one circuit. I will use the weights Frank and beans used for example. 5 rounds of 10 reps each exercise with just enough rest between sets.
Single arm KB snatch: 32 kg
single KB squat: 32 Kg
overhead press: 28 Kg
Sumo Deadlift: 48 Kg

Now the fun.... 5 more rounds of 10 reps each exercise.
same exercises, but use double KB's
double KB snatch: 20 Kg
Double KB squat: 20 Kg
double overhead press: 16 Kg
Double suitcase deadlifts: 48 Kg
He was able to get the first 5 rounds done in 40 minutes and 2 rounds of doubles in an hour. If anyone can do better, be my guest.

Wednesday, October 6, 2010

suit squats

145 X 2 sets of 8
255 X 4
335 X 1
455 X 1
545 X 1 briefs on
685 X 1
775 X 1 suit bottoms
815 X 1 suit bottoms
865 X 1 straps up and knee wraps. This one went pretty well and form was pretty good.
905 X 1 straps up and knee wraps. This was one of the more ugly squats of the night. My form was off and I got out of position in the bottom (knee came in) and I cut it a little high, but It still came up. The plan is to be a little more aggressive next week. Looking to go around 950 ish and have some better pop on it.

Tuesday, October 5, 2010

Deads suck

I sucked today. We did deads with the weight on a 3-4" box. Worked up to a whopping 655 for 2 ugly sets of 2 before straining my calf and calling it quits. yea...a strained calf....pretty pathetic I know. Iced for about 20 minutes while everyone else finished pulling and squatting then finished.
One arm rows: 135 X 10, 150's X 3 sets of 10
Romanian deads: 225 X 8, 315 X 8, 405 X 8
Reverse hypers: 2 sets of 15 with 600.
super man abs with spud, Inc. suspension straps: 5 sets of 10
weighted crunches: 25 lbs X 2 sets of 15 Abs still hurt 3 days later.

Deload Bench day: pretty much all tri's today:
rolling triceps ext: 3 sets of 10 with 65 lb db's.
Dips: 5- 6 sets of 10-12.
KB triceps ext: 4-5 sets of 10-12 with 20 Kg kettlebells

Monday, September 27, 2010

Chain Bench

We did 80 % of our meet goal in bar weight an added chains
Bar weight was 515
2 chains X 1 off 2 board
4 chains X 1 off 2 board
6 chains X 1 off 2 board
7 chains X 2 misses off 1 board. Th first miss was way off, but the second was close to lockout.

Dips with green band over the back: 3 sets of 7 or 8
Close grip pull-ups: 4 sets of 5

Butt whoop'en night. Not a great night, but I learned a little about benching in my new shirt.

Sunday, September 26, 2010

squats and Deads

Squats with cambered bar in briefs. Bar weight was 675
2 chains X 2,
5 Chains X 2
8 chains X 1 knee wraps
10 chains X 1 knee wraps. This one was slow and heavy, but it was steady.

Hanging leg raise: 3 set of 8

Deads: Used the squat bar ith monster Mini bands doubled up.
375 X 2 singles
415 X 2 good singles, 1 miss, and one ugly slow single.
Romanians: 225 X 8, 315 X 2 sets of 8
Lat Pulldowns: 3 sets of 8 heavy
weighted sit-ups: 2 sets of 12

Last week using the squat bar for deads. Hopefully it has helped improve my grip and start from the floor.

Monday, September 20, 2010

Finally ound a shirt

So after having my shirt on order for 5+ weeks (and still not here) I found someone nice enough to let me borrow their phenom shirt.
chain bench with a bar weight of 455 (70 % o my 650 meet bench goal)
4 Chains per side X 1 off 3 board
6 chains per side X 1 of 2 board
8 chains per side X 1 off 2 board (actually got misloaded on one side, but it still went up)
9 chains per side X 1 of 2 board. 700 + up top with chains. feeling heavy but still manageable.

kb triceps ext: all sets were 10 reps: 12,16,20,24,28 kilo
db rows: 115 lbs X 3 sets of 10 per arm.

Next week it is 80% of the goal bench (~525 in barweight) then chains go on. Looking forward to these upcoming weeks o pain and heavy weights.

Thursday, September 16, 2010

The Russians are coming!

We did russians with the buf bar tonight
555 X 5,
595 X 3
685 X 3
775 X 3 Knee Wraps
595 X 5

Reverse Hypers: 700 X 2 sets of 15
Abs on the row machine: 3 sets of 12

Squats felt pretty good tonight. I took the 775 just below parallel and it felt good still so I am ok with that. Should have gone 825, but I guess I will save that for another day.

Tuesday, September 14, 2010

It has been a while

Laborday Fiasco:
Benched on laborday but didnt have a shirt that fit so it was a wash. The highlight was a 585 for an ugly single off a 3 board.

Wednesday we deloaded squats
safety squat bar: 255 X 5 sets of 5
Reverse hyper for 2 sets
stretching and foam rolling and I was done

Saturday deads: We used the squat bar with chains
Bar weight was 555
1 chain X 1
2 Chains X 1
3 chains X 1
4 chains X 2 misses

Deadlift form feels good, everything just feels heavy and slow

Deloaded the bench this Monday 9/13/10
DB Press: 90's X 4 sets of 10
Band triceps ext: 4 sets of 15
DB overhead press: 2 sets of 10
Band face pulls: 3 sets of 20
Did a lot of biceps and pec stretching, but mainly helped the guys benching.

Looking forward to squatting on Thursday. Heavy Russians!

Saturday, September 4, 2010

Deadlift Saturday

We did speed deads with the squat bar today in briefs.
465 X 5 sets of 2, 505 X 2
Incline DB Rows: 115 X 3 sets of 8
Stiff Leg DB Deads: 90 X 10, 110 X 10, 125 X 10
45 Degree Back ext with plate: 3 sets of 10
Prowler push for 1 lap.

Thursday, September 2, 2010


Wednesday I did 2 laps with 2 plates on the sled. I am doing a minimum of 20 minutes of some sort of cardio twice a week to keep recovery rate faster.

Cambered bar squat with chains. We worked up to a bar weight of 585 and then added chains.
3 chains, X 1
5 chains X 2
8 chains X 2
10 chains X 2 Wraps
11 chains X 2 Wraps (~925 up top) I would like to take it up to around 1,000 up top next time we do these, But that is about 3 weeks away.

Reverse Hypers: 600 X 3 sets of 15
Hanging leg raise: 3 sets of 15

Monday, August 30, 2010

Bench Night

Reverse gray band bench with chains: Bar weight was 705 then added chains
1 chain X 1 off 2 board
Put phenom shirt on
3 chains X 1 off 2 board
5 chains X 1 off 2 board
7 chains X 1 of 2 board

Rolling triceps ext: 65 X 8, 75 X 8, 85 X 8
Neutral grip pulldowns: 4 sets of 6-8 heavy
Dips with band over back for extra resistance: 3 sets of 8

Fairly happy with tonight. Nice to get some heavy weight in my hands again. Time to get use to it again.

Saturday, August 28, 2010


Deadlifts using squat bar: 4 sets of 3 with 555. I was hoping to use 595 for these, but not to be today.
Incline row: 100lb db's for 3 sets of 8
KB double High Swings: 20, 24,28,32 kilo all X 10 reps.
Weighted sit-ups: 3 sets o 12-15

Nothing impressive....

Friday, August 27, 2010

Extra work

Going to try to do a little bit of extra work I have not been doing on Thursdays.
DB Bench: 75's 5 sets of 10
Dips: 5 sets of 8
Chest fly's with DB's: 40 X 4 sets of 8
Close grip bench: 135 X 8, 185 X 8, 185 X 8, 205 X 8
Side db raise: 50 X 8, 70 X 8, 90 X 8

Nice and sore this morning.

Wednesday, August 25, 2010

First night of Squat cycle

Buffalo bar in briefs:
505 X 5
595 X 3
645 X 3
735 X 3 (added 3X Knee wraps) Video is on our facebook page.
595 X 5
Prowler push: 1/2 lap with a plate each side
Should have done more, but it was late already.

It was a good night. The goal in 3 weeks is to come back and triple 775-825.

Monday, August 23, 2010

It has begun

Reverse band bench with chains in shirt (we used green bands):
worked up to 625 in barweight and added chains: 4 chains X 2 off 2 board, 5 or 6 chains X 2 off 2 board, 7 chains X 2 sets of 2 o two board.
Rolling DB Triceps ext: 40 X 10, 50 X 10, 60 X 10, 70 X 10, 80 X 10
Lat pulldowns: 150 X 8, 180 X 8, 210 X 8, 240 X 8

Still waiting on my new Phenom bench shirt to come in. John was nice enough to let me borrow his shirt tonight. Not a bad night. Time to get after the squats now.

Wednesday, August 18, 2010

The goings on

Last squats before rest time: worked up to 735 or 2 sets of 2 in briefs and knee wraps.
Glute ham raise: 4 sets of 10
reverse hypers: 2 sets of 20
lat pulldowns: 5 sets of 8

Deads: Everything felt heavy and off today. did 5 sets of 3 with 500 no gear.
Hanging leg raise: 3 sets o 10

I plan to deload or a week before I start my cycle on Monday the 23rd. I am excited to try a few new things out. I ordered a new phenom bench shirt (just waiting for it to come in). I am also going to try out the new APT 3X knee wraps for most of my heavy squats this cycle. I will try to post some of the videos from the training cycle on youtube and facebook.

Monday, August 9, 2010

Bench Night

Worked up to 495 X 2 sets of 2 raw off a 2 board, then a single with 545 off a 3 board. I kinda sucked tonight.
Cambered bar close grip press with blue bands: 1 blue and 1 plate X 5, 1.5 plates X 5, 2 blues and 1 plate X 2 sets of 2 (heavy) 1 blue and 2 plates X 4, 2 blue bands X 6 I think.
Lat Pulldowns: 4 sets of 10

Nothing special, but a little work

My wife and I are trying to buy a house now....somewhat stressful. People have to make everything complicated.

Thursday, August 5, 2010

So We meet again...

It has een a long time since posting. A lot going on with work and trying to find a house. I am writing this sitting in a hotel room in Columbia. Long story, but my apartment is in shambles and may burn down at any point in time due to faulty wiring and who knows how many other reasons.

Anyhow, I have about 3 weeks until I start my meet cycle. I will train normal these next two weeks and then take a week off Before I start.

Monday: Raw bench: 3 sets of 2 with 495 off a two board.
Close grip: 495 X 4-5
Dips: 4 sets of 10

Wednesday Squats with the cambered bar:
Briefs: 505 X 3, 595 X 3, 685 X 3, 735 X 3. Trying to get used to wearing knee wraps during this phase and the first few weeks of the cycle so I can crank them down when it really counts.

Monday, July 12, 2010

extra work and bench

Friday extra upper workout:
floor press: 135 and 5 chains per side: 5 sets of 8
decline closegrip press: 225 X 8, 275 X 8, 225 X 12, 225 X 15
KB floor triceps ext: 3 or 4 sets of 20 reps with 12 kilo's
Some half hearted ab work.....

Monday Bench: all sets done off a 3 board
325 X 3
415 X 2
505 X 1
555 X 1
Put 58 phenom on 595 X 1,
645 X 2 sets of 1
645 X 2 sets of 2
First time I can remember than 650 doesn't feel heavy in my hands. After three heavy weeks, I plan to take it easy next Monday and rest up, then hit another 2 hard weeks before starting my meet cycle.
-Any body know of a three board bench meet?

Wednesday, July 7, 2010

Week 2 of Suit squats

Straight bar squats: 145 X 8, 235 X 5, 325 X 2, 415 X 1,
Ace briefs on: 595 X 1, 685 X 1
Ace suit bottoms: 775 X 1 really high
Straps Up: 865 X 1 really high, 905 X 1 really high
Straps down: 775 X 2 still way high.

Wheel barrow: 4 plates loaded on the closest peg to the handles for about a lap.

Having trouble getting comfortable with the notion of getting in the hole right now. It isn't the suit stopping me, so I will get over it and take one to depth eventually.

Good thing this is only a practice cycle....

Monday, July 5, 2010

deads and bench

Deadlift: 455 X 6 sets of 3 and 495 X 1 set of 3 standing on 1/2" rubber mats.
Cartoon DB Row: 2 sets of 8 per arm with 200.
Stiff Leg Deads: 225 X 6, 315 X 6, 405 X 6 standing on 100lb plate
Wheelbarrow and sled for cardio after closing the gym. Back was fried after this.
Stretching, foam rolling and stick rolling after cardio.

Bench: Reverse bands using the purples doubled up (takes around 100 off up top)
615 was the bar weight and we started with 2.5 chains and worked up to 6.5 chains per side going up a chain each time. all sets were off a 2 board for doubles.
Rolling DB triceps ext: 65's X 3 sets of 10
Quarter dips: 3 sets of 8.
Triceps had had enough so I stopped.

Time to rest and relax and get ready for squats on Wednesday. Kinda hard to sleep when it is 85 in our apartment though. Yea, the air went out on Friday....asked them to fix luck.....then they closed 2 days for the 4th and here I sit with no air still. Apartment living is great!

Wednesday, June 30, 2010

bench and squats

We did reverse band bench with chains: I can't remember everything but here is what I think I did. worked up to 565 and added chains 2 at a time. 6 Chains X 2 off 2 board, 8 chains X 1 off 2 board, 7 or 8 chains X a miss off a 1 board, 7 chains X 2 off a 2 board. Not a great night but at least I got some heavy wight in my hands.

Squats in suits: warmed up and tried a new canvas suit: 685 X 1, 775 X 1, and 825 X 1 straps up. Squatting in canvas is different (no give once it stops, and all of these stopped way high), so i decided to try out my ace suit again: 775 X 1, 825 X 1 865 X 2 sets of 1 straps up. The first was a little off as my hips got forward and knees caved a little. the second was more stable and felt better. Not a bad night all in all for being out of a suit for so long. Next week will be a little heavier and hopefully will get the form dialed in a little more.

Wednesday, June 23, 2010


I am going to do some speed/form work for a little while up to the start of my training cycle (7 weeks or so)
worked up to 455X 6 sets of 3. I tried to use 495, but it was too heavy to keep the speed and form good so I dropped back down.
Green band crunches X 15 super set with benblique crunches X 10: 3 rounds
Leg Press from a deadstop off the pins: 4,7,10 plates a side X 8 reps each set.
DB Rows facing down on an incline bench: 4 sets of 10 with 100's and 1 set of 10 with the 80's.

Foam rolled, stretched and used the stick for about 15 minutes after the workout.

Monday, June 21, 2010

Bench Night

Tried the ace shirt out again: 495 X 2 off 3 board, 545 X 2 off 3 board, 585 X 2 off 2 board
Tried the phenom shirt on again (one size too big): 495 X 2 off 2 board, 545 X 2 off 2 board, 585 X 2 off 2 board. I liked the phenom a lot better this time than the last time I tried it. It was a lot more comfortable than the ace shirt (not a big fan of the ace as you can tell).
I may have to look into the phenom as a shirt...

Saturday, June 19, 2010


It had been a while since I did box squats so i figured why not.
Box squats with cambered bar in ace briefs: worked up to 725 X 2 for 3 or 4 sets (can't remember)
Sumo Rack pulls: 315,405,495,585 all X 3 reps
3 laps with the sled with 2 plates.

Stretched afterward and rolled with the stick on hamstring and quads (This seems to help me recover pretty well).

I started working on my shoulder mobility exercises today:
Arm Bars with 12 Kilo: 3 sets of 20 second holds per side
Manual stick pushes for lack or better wording (I I used a stick to push my one hand over my head using my other arm)...yea I know my description sucks.
Dowel rod overhead press with my back up against a wall/pole. I kept the stick in contact with the pole and started the press at the top back part of my head and went all the way up (while keeping the stick in contact with the pole). 3 sets of 8 and my shoulders were whipped.

Wednesday, June 16, 2010

Deload Deadlift

I decided to take it a little lighter this week on the deads and go a little heavier on squats Saturday.
Romanian Deads with a monster mini hooked up to a power rack looped through a Spud Inc deadlift belt around my hips. trying to work on strengthening my hips to make my lockout solid. Worked up to 365 X 8 for 3 sets.
KB Double swings: 5 sets of 10 with the 28 kilos
Hanging leg raise superset with benblique crunch: 3 rounds of 12 each.
Glute Hams: 3 sets of 10, moved the feet one pin closer and got 6 I think. I hate these...
Sled: 3.5 plates X 1 lap. Not too terrible since it wasn't 100 degrees outside.

Stretched and rolled with the stick for about 10 minutes after.

Monday, June 14, 2010

Squats and Bench

Squatted with the straight bar in briefs: worked up to 5 sets of 2 with 595. Nothing too hard, but a little work.

Bench deload: reverse bands with fat bar: 365 X 4 sets of 8.
Triceps band pushdowns with machine curls: 4 rounds X 15 reps each.
About an hour of stretching and rehab stuff on the shoulders, pecs and forearms.

Friday, June 11, 2010

Deads and the rest...

Band Deads: worked up to 5 singles with 375 using squat bar in briefs. It was a fairly unproductive night as my singles got progressively worse looking.
Weighted bridges: 235 X 8, 325 X 3 sets of 5-6
Zerchers: 235 X 2 sets of 6, 275 X 1 set of 6
Prowler: 1 plate for about a lap give or take. we had several people taking turns.
Used the stick and stretched the hamstrings and quads after.

Thursday extra work:
still sore from mondays workout so i didn't do alot.
bench: 135 X 5 sets of 12-15
One arm db press ran the rack from 30-60 and back for 15 reps.

Triceps ext using our new Spud, Inc. handle prototype: 10-15 reps each set. worked up to 4 chains per side then drop set back down to 1 chain. These are going to be a favorite with this new handle. My triceps were smashed but my elbows were fine.

Monday, June 7, 2010


Bench night: worked up to 455 then added chains in shirt.
Ace shirt size 58 was tight 455 and 3 chains per side X 1. New shirt and it weirded me out so I gave up on it after one set that i didnt even touch a 3 board.
Put on size 60 bash shirt: 455 and 5 chains for 2 off a two board, 455 and 5 chains X 3 off 2 board
No shirt 455 and 5 chains X 1 off a three board (missed second where close)
decline close grip: 225 X 8, 315 X 5, 365 X 5, 405 X 1 (missed second), 315 X 8
Punishment upperbody sled; 1 lap with 3 plates alternating triceps ext, chest press, and rear delt.

Not a great night, but at least I am feeling some heavier weight and conditioning my CNS to take some punishment down the road.

Sunday, June 6, 2010

the goings on...

We had our Nutrition Warehouse booth at the SC State bodybuilding show this Saturday so I squatted with Mac on Friday.
Cambered bar squats in Ace briefs (Don't fit too bad all things considered): worked up to 5 sets of 5 with 505. Nothing notable or special.
Rack pulls sumo (right below the knee) 3315 X 5, 405 X 5, 495 X 5
Rack Pull Conv (2" or so below knee): 315 X 5, 405 X 5, 495 X 5
Lunch: Prime rib Pasta at O'charlies with 2 baskets of rolls. I Highly recommend this.

I haven't done rack pulls in a while, but I figured I would add them on at the end of squats to try to get the hips/lockout a little stronger for the deads.

Since Spud and I were away this Saturday at the bodybuilding show everyone figured it was their only chance to go as heavy as they wanted, so 3 Board took 700 for a single (close to a PR squat) not even a month after competing at Masters Nationals and not even a month out from competing at the IPA worlds).

-It is bad when a 24 year old is the voice of reason

Thursday, June 3, 2010

Band deads

Used the squat bar and jump stretch with monster mini bands: 5 sets of 2 with 375.
Zercher squats: 255ish X 4 sets of 6
Hip bridges against 2 blue bands: 4-5 rounds of 3-5 reps (my hamstrings would cramp up after about 3 or 4 reps. If you want to get a visual check it out on our Spud Inc facebook page.
Supermans with Spud Inc suspension straps: 3 sets of 15.
Foam rolled a little, stretched with a band, and used "The Stick" for a while.

Monday, May 31, 2010

Monday Bench Training

Bench to the chest:135 X 4 sets of 10, 225 X 3 sets of 6, 315 X 2 sets of 3, 365 X 2 sets of 3
Added a 2 board for the rest of these sets: 405 X 2, 455 X 2, 495 X 2, 545 X 1 (this may be a first but I can't really remember)
4 board press: 495 X 5, 545 X 5
Triceps pushdowns with bands: 5-6 sets of 15-20.
This workout went pretty well as the heavier weights aren't feeling like a ton anymore.
Shoulders are feeling it now, Probably from benching heavy twice a week for the past two weeks. Most likely take this Thursday as a recovery/pump up day.
Looking forward to getting smashed on Wednesday! I have some spud suggested plans for helping the deadlift.

Saturday, May 29, 2010

Friday and Saturday

Thursday upper day: floor press: 4 sets of 2 with 375, 415 X 1, 435 X smashed.
KB Double snatch: snatched each kb for 6 (16,20,24,28,32) and sucked on the 40 kilo for only 3, then did a ladder from the 32 to the 20 Kg all for 6 resp.
Bent over row: 5 sets of 10 with 315
Chain triceps ext: 1 chain X 10, 2 chain X 10, 3 chain X 2 sets of 10, 2 chain X 2 sets of 10
Cris-cross band pushdown with monster minis X 10 superset with rear delt db raise (40 lbs X 8)
Foam rolled a little afterwards.

Saturday: I would call this a fairly worthless workout, but I learned I need to move my hands in a little to keep the bar from rolling down my back.

Wednesday, May 26, 2010

Deadlift breakdown

Mid-point test night for deadlifts
Deadlifts: 405 X 1, 495 X 1, briefs on from here out: 585 X 2, 635 X 2, 675 X 3 sets of 2. first set was o.k. but not great, the second set was the best and felt good, the third set I used straps and my form sucked and it was sloppy. I will take it though.
Weighted sit-ups on flat bench: 35 lbs, X 10, 60 lbs X 10, 80 lbs X 2 sets of 10
Reverse hyper: 2 sets of 20 with 800.
Prowler: we had 3 guys trading off with 1 plate on for 2 laps 2/3 of a mile.

So my deadlift has not been moving up in a long time so I decided to make n effort to work the stuff that makes my pull suck.
I felt like the majority of my posterior chain was lacking so that was the target. Here is the body part I was targeting and the exercised I used to smash it.

Hamstrings: Glute Hams (which I literally have never done consistently)
Stiff Leg Deads
Romanian Deads

Mid-Back (erectors and lats): Romanian Deads
One arm DB Row

Low Back: Stiff Legs from the floor and standing on 3" box
Romanian Deads
Suspended Good Mornings
Heavy Reverse Hypers

*Things I noted based on comparing past deadlift workouts and tonight's workout: My speed from the floor improved. The middle of the deadlift (where I normally miss and round my back and shoulders) was solid. My top end lock out needs more work to have a strong finish.
Remedy: A solid dose of upper back work in addition to the previous 6 weeks of what I call "Hate Workouts" (because I hate all the exercises I chose to do). This means a lot more double KB snatch, shrugs, and upright row-like exercises. The plan right now is to do another 4-6 week week point training cycle and repeat tonight's workout (hopefully with heavier weights and cleaner reps).

-Time will tell


Bench with squat bar and monster mini bands off a 2 board: 235 X 2, 325 X 2, 375 X 2, 415 X 2
Cambered bar floor press with bands (used a squat box to lay on in the mono): 1 blue and 1 plate X 5, blue and 2 plates X 4, X 5, 2 blues and a plate X 3, X 4. These were pretty hard with the 2 blues.
One arm band pushdown: green X 3 sets of 15-20 per arm
Biceps DB curls: 1 set of 15 with 25's
Machine biceps curl: 1 drop set of 40 reps

Saturday, May 22, 2010

Saturday Squats

Squats with Buff Bar: 235 X 5, 325 X 2 sets of 3, 415 X 2 sets of 1, (briefs on from here out) 505 X 2, 595 X 2, 685 X 2, 735 X 2 sets of 2. These were not the fastest or cleanest but they got up.
KB close stance squats: 24,28,32,40,48 kilo all for 8 reps then a dropset from the 48 to the 24 for 5 reps each nonstop.
And that was that...plan to do about the same next week.

Thursday, May 20, 2010

Thursday's upper workout

Floor Press with Squat Bar: worked up to 325 X 4 sets of 5, then 375 X 2, and 415 for a hard fought single. I am not sure, but this may be the first time I floor pressed 415....
Cambered bar Close grip modified floor press off a box with blue bands over the bar: 1 plate X 5, 1.5 plates X 5, 2 plates X 3, X 4
Weighted dips: 72 lb KB X 3 sets of 8, then no weight X 15
Hammer row: 3 plates X 5 sets of 8

It was a good workout

Monday, May 17, 2010

Hate Friday and Monday

We had a booth at the bodybuilding show on Saturday so I trained with Chauncey and Ben on Friday.
Cambered bar squats in briefs with chains. Worked up to 365 and about 350-400 lbs in chain X 2, the 405 and the same amount of chain X 2 (felt a little heavy up top).
Close stance safety bar deep squats: 235,325,415,505 all X 5 reps.
Close stance leg press: 4,6,8 plates per side all X 15 reps.

Monday: bench warmed up to 455 X 1 off a 2 board then shirted for 545 X 1 off a 3 board, missed 635 off a 2 board, then came back and got it (barely).
Rolling triceps extensions: 65 lbs X 8, 75 lbs X 8. Biceps started talking to me a little so I called it there. Not a great night, but it beats a bad night i guess.

Friday, May 14, 2010

Just a little bit of upper

Busy day Thursday so I just did a little upper work.
Bench: 5 sets of 8 with 225
Cambered bar close grip floor press with stump straps: worked up to 5 sets of 3 with 285.
External rotators work X 2 sets of 20
A little bit of banded biceps an shoulder stretching and that was that.

Wednesday, May 12, 2010

Wednesday Hate Workout

Suspended goodmornings in Spud Inc suspension straps: worked up to 3 sets of 3 with 500. These sucked and were heavy. I had crappy form but they got up....
Stiff leg deads off a 2-3 inch box: 225,315,405,495 all for sets of 3.
Stiff leg deads (no box): 2 sets of 3 with 495
leg raises with medicine ball on stability ball: 2 sets of 10
Benbliques: 2 sets of 20 each side with 72 lb kb.
reverse hypers: 3 sets of 15 with 700.

This will be the last week of good mornings. The plan is to either deload or go really heavy on pulls next week....yea, i know it makes no sense....

Monday, May 10, 2010

Monday Bench

Bench: 135 X 3 sets of 10, 225 X 2 sets of 8, 315 X 1 set of 3 using 2 foam boards, 405 X 3 off 2 board, 455 X 2 or 3 off 2 board, 455 X 2 off 2 board (better), 495 X 1 off 2 board Put my now tighter bash shirt on for a few sets: 545 X 2 or 3 off 3 board, 585 X 1 or 2 off 3 board, 585 X 3 off 2 board. Not a bad night all around. That's the most I have had in my hands in a while.

Wednesday, May 5, 2010

Wednesday Hate workout

Suspended good mornings with cambered bar: worked up to 5 sets of 5 with 405.
Stiff Leg deads from floor: 225,315,365,405 all X 3
Stiff leg deads from 2-3" box: 315,365,405 all X 3
Lat pulldowns: 3 or 4 sets heavy X 8 reps
Ab row machine: 4 sets of 10
Reverse hyper: 3 sets of 15 heavy. 600,700,800...havn't done them this heavy ever. It was different....

Monday, May 3, 2010

Bench Night

Benched with a barweight of 235 and added chains 2 at a time: 6,7,8 chains X 3 off a 1 board, 9 chains X 3 off a 2 board, 10 chains X one miss and an ugly double off a two board. I am guestamating 550 at the top...
Snatch press: 16,20,24,28 kilo all sets X 6 reps
Weird cambered bar modified floor press with stump straps: 185 X 8, 225 X 6, 275 X 5 These are fun, I am glad I tried them.
Side DB Raise: 45 X 4 sets of 10 each side.
Trying to decide what to do Wednesday...good mornings are a possibility. I have been doing hate workouts on Wednesdays and I hate good mornings so that will fall right in line.

Sunday, May 2, 2010

Saturday Squats

Cambered bar chain squats: worked up to a double with 325 and all the chains we had using the Spud Inc E-Z Loader (10-11 chains per side).
deep close stance squats using safety squat bar (it's complicated....I will try to post a video next week of it): 235 X 8, 325 X 8, 415 X 8, 505 X 5
Ab Wheel: 2 sets of 10
Hanging high leg raise with Spud Inc Ab straps: 2 sets of 8
Benbliques with 62 lb KB: 2 sets of 15
Not a bad day...sore in new places.

Thursday, April 29, 2010


I trained with one of my clinents (B to tha Ryan as Spud calls him)
Bench with chains (strict press) worked up to 225 and 4 or 5 chains per side for 2 or 3 sets of 5
I tried out something I had been wanting to do for a while. We used the cambered bar out of the monolift and used our squat box to lay our upperback on (like a floor press) all while using stump straps on the cambered bar. It was kinda cool and somewhat hard to control. I worked up to 185 in bar weight and 25 swinging on the stump straps for 2 sets of 8. Definitely will do these again.
Db almost nonstop circuit of incline press and rolling triceps ext: 4-5 round of 15 each.

Wednesday, April 28, 2010


Romanian Deads: 5 sets of 5 with 405
Glute Hams: 5 sets of 8-10
Spud Inc DB Handle Row: 125 X 8, 175 X 2 sets of 8 Should have done more...but I didn't.
Supermans using spud Inc suspension straps: 4 sets of 10
Did a little bit of foam rolling after I closed up.

Monday, April 26, 2010

Saturday and Monday

Saturday was the strongman so not a lot of training.
Free Squats in titan briefs (like my 10 year old underwear): 415 X 5, 465 X 3, 505 X 3, 555 X 3.

Monday bench training: warmed up and put my size 60 bash shirt on: 495 X 2-3 off 3 board, 545 X 2 off 2 board, 545 X 3. First time in a shirt in a while.....the weights felt heavy, but not terrible.
4 board press: 495 X 3, 545 X 1.5....fairly ugly.
Weighted dips with 24 kilo kb: 5 sets of 8
external rotator cuff work: 3 sets of 20 each arm.
Sled: 2 laps with 90 lbs.
Workouts are going pretty well right now.......

Thursday, April 22, 2010


Romanian deads ( as I call them anyways): worked up to 405 X 3 sets of 6 right below the knee.
glute hams: 2 sets of 10 with body weight, 3 sets of 8 with 25 lbs. I am ashamed to admit this is the first time I have been able to use weight on these.
Spud Inc Bad ass Dumbbell handle row: 3 sets of 10 with ~ 130. These are cool handles that will go as high as you want to on db rows. I put 200 lbs on it and it looked like a tiny DB.
Supermans on the suspension straps: 4 sets of 10. Got my abs killing me today.
The report on Spud's surgery was that it went well. They were able to fix 2/3 things that were torn up. We will see how things go from here.

Tuesday, April 20, 2010

Catching up

Deads: worked up to 3 or 4 sets of 6 with 455 sumo, then 405 X 2 sets of 6 conv
Zerchers: 5 sets of 6 with 275
Glute Hams: 5 sets of 8
I did something for abs, but cant remember now.

Bench: 3 sets of 8 with 135, 185, 235 all with varied grips
Incline press: 135 X 8, 185 X 8, 185 X 8, 225 X 8
KB one arm overhead press: 16, 20, 24, 28 kilo for 8 each arm.

Saturday was the PL meet, so no training for me. Everyone from the gym did well and hit some PR's.

Bench: worked up to 495 X 3 singles off of a 2 board.
close grip press: 545 X 2 (this was heavier than I had hoped), 495 X 5
Dips: bodyweight X 8, then 3 sets of 8 with 45 lbs X8
Did a few weighted sit-ups and that was it.

Monday, April 12, 2010

Squats and bench day

Squats in briefs: worked up to a measly 555 for a set of 2,3,4,5 and that was that. Its all good, one day I will be big and day.

Bench day
worked up to 405 X 3 for 2 sets off a 2 board, 455 X 1 for 2 sets off a 2 board, 495 X 2 off a 3 board (I shuld have used a 2 board, but I guess that will be for next week).
4 Board close grip press: 495 X 3, 555 X 3.
Done....not a bad first week back training without the wedding on my mind. My new wife is in the kitchen now cooking goat cheese and prosciutto fried chicken at 12:30 at night.....married life isn't so bad. 300 here I come hahaha.

Thursday, April 8, 2010

Left Over day

Incline DB Press: 45 X 10, 60 X 10, 80 X 10, 90 X 8, 95 X 3 or 4 sets of 8
KB Split press: All sets were done for 6 reps: 12, 16, 20, 24, 28, 32, 40 (the 40's were hard, but not bad for the first time doing them).
Side DB Raise: 45 X 8, 60 X 8, 75 X 8
Quarter/Half Dips: 3 sets of 8, then 4 or 5 sets with an added 25 lbs X 8
Face Pulls: 3 sets of 15 with stack
DB Shrugs: 105 X 3 sets of 15.

My low and midback are smoked from the zerchers stil....I love it.

First night back sort of....

Deadlifts (all sumo): 225 X 2 sets of 6, 315 X 2 sets of 6, 365 X 6, 405 X 3 sets of 6,
405 X 2 sets of 6 conv.
Zerchers somewhat superset with the deadlifts: 135 X 6, 225 X 6, 275 X 2 sets of 6, 315 X 6
Glute Hams: 5 sets of 8.

Gonna try to work on stuff I don't normally do for a while to see if I can't bring up some weak points.

Tuesday, April 6, 2010

Wedding Rundown

So Lindsay and I got married this past weekend at Orton Plantation in North Carolina. We had a quick rehearsal and a good dinner at the slowest restaurant in town. The waitress forgot an entire table's order (10 people to include my entire family). All in all we all got food and drink so we survived. On to the wedding...
Mid 70's and a slight breeze was perfect weather for not sweating in my suit so I was happy. Everything at the wedding went smoother than even I thought (especially for having a dog and a small child in the wedding). I got there early and took a lot of pics with the photographer who seemed to be everywhere all the time the whole day. I hung talked to all the guests who kept asking me if I was nervous....(that was the question the whole week). I had to play ring around the tiny church to avoid seeing Lindsay walking up the way in her dress (she informed me that I was strictly forbidden to see her before the ceremony). We had a quick ceremony that only took about 10-15 minutes and we were off to go take pics around the gardens.
We showed up late to the reception so everyone was already there and hungry, but waiting on us. As soon as We got there I said lets eat and the feeding frenzy began. The food was awesome and the wedding cake was just as good. We had a bunch of left overs for Easter dinner the next day so it worked out perfectly. Lindsay and I spent 2 nights in a bed and breakfast in Southport. We hurriedly relaxed (lots of things to do and people to see) in two days, and headed back to Columbia Monday night. We had a great time with lots of close friends and family, and could not have asked for a better wedding.

Saturday, March 27, 2010

Squat day

Mike and I were the only one squatting today so it went pretty fast. I can't remember everything I did, but i think these are the weights i took after I warmed up: 505 X 1, 595 X 1, 665 X 1, this is ware it gets fuzzy...I cant remember if i did 705 or not, but i dont think so...??? 665 X 2 sets of 2 then Done. Yea, I know.... pretty bad when I cant even remember the weights I did TODAY.

Thursday, March 25, 2010

Just a little

Did just a little training today with one of my clients Brian.

chain bench: 135 and added chains up to 5 per side for 3-4 sets of 5.

Not a lot going on, but it beats not training at all.

Wednesday, March 24, 2010

Wedding time is almost here

So I took most of last week off to deload since we are gonna go heavy this week. This weeks workouts have looked like this:

Monday: Bench off 2 board: 315 X 2 sets of 2, 365 X 2 sets of 2, 404 X 1 set of 2, 455 X 1 set of 1
Close grip 4 board lockout: 405 X 3, 495 X 3
Incline DB Press: 65 X 10, 80 X 10, 95 X 10
Decline Press: 225 X 8, 275 X 8, 315 X 5, 315 X 7
Super set incline press with flys for 3 sets nonstop: 135 X 10 and 35 lb dbs for fly X 8

Wednesday: Deads
worked up to 585 X 3 sets of 2 in loose briefs.
Mainly helped the guys out that were squatting tonight, so I wasn't too into it.

Last minute Wedding stuff is the main concern right now as I have less than 2 weeks till the Wedding. I am looking forward to the wedding and fun reception, but ready to have it over and back to normal.

-Down to 255......250???

Wednesday, March 10, 2010

Monday and Wednesday

Bench: all done off a two board: 315 X 2 sets of 3, 365 X 2 sets of 3, 405 X 2 sets of 3, 455 X 2 sets of 3 (definately the ugliest sets of the night, but better than last week so I will take it).
Quarter Dips: 2 sets of 25

Reverse band Deads: warm up and then: 535 X 1, 625 X 1, 715 X 1, 785 X miss, 785 X 1 ugly hitched rep. Ugly and un-necessary, but oh well, thats what reverse bands are for....
a few sets of weighted sit-ups and that was that.

I thought I might just take it easy and let the scabs on my legs heal, but you can't skip out on reverse bands.....

Saturday, March 6, 2010

Band Squats

We used the buff bar with 2 blues over the plates off a box for squatting today. I did 325 X 1, 325 X 1, 325 X 2, 325 X 2. Not what I would consider a great day, but it could have gone a lot worse. It is about the same as last time i did band squats last Oct. I looked back in my log to see what I used for band squats before the Jr. Nats last year. I worked up to 465 for a single I think, and doubles with 415 (when i was a porky 310 lbs).
Down 50 lbs in body weight and off by a plate or plate and a half (not sure what to make of that, but I'll just keep training to get back).

-I missed porky Dale today...

Friday, March 5, 2010

Deads and extra work

Deads with chains: started adding chains at 4 plates and worked up to 8 chains per side for singles. Then went 455 and 8 chains per side for 2 singles, 495 and chains it took me three times to get a good lockout with this, but it finally went.
That was that for the night

Thursday Accessory day:
KB Snatch press (one arm) worked up to 3 sets of 5 with the 72.
Super set fat bar press (205 X 10) and bent over rows (315 X 10) for 4 rounds
Superset rolling triceps ext (40 lbs X 15), chest DB Fly (35 X 10), and biceps curls (35 X 8) for 3 rounds.
curl machine: 2 drop sets.
Nothing special, but enough to get me sore today.

We are officially in full on wedding planning mode. Everyday is about calling people, reserving, paying.

Monday, March 1, 2010

Bench Night

Bench: 135 X 10 X 3 sets, 225 X 6 X 3 sets, 315 X 3 2 soft pads, Used 2 board from here out 315 X 2 , 365 X 2 sets of 2, 405 X 2, 455 X 1, 455 X 2.
4 board lockouts: 455 X 5, 495 X 5

Most people had a pretty good night, Chauncey got tricked into doing 585 off a one board, but what ever it takes to get the job done is my motto.

IHOP is good for deloading

I did what i call blood work thursday (just get a lot of blood into the muscles and encourage some joint lubrication is all I was going for)

Triceps rope pushdowns: 6 sets of 15
Chest DB Fly: 6 sets of 15
DB Curl: 6 sets of 15
DB triceps ext: 4 sets of 10
front and side raise: 2 sets of 20
Assisted pullups: 3 sets of 15
Biceps curl machine: 3 sets of 10
overhead kb press: 2 sets of 20
bench press 6 sets of 10 various grips

Saturday I came in early to teach KB class and then proceeded to IHOP for a deload breakfast with mike. Don't know what the rest of the week will bring, but I know heavy band squats looms on Saturday.

Wednesday, February 24, 2010

Deadlift blow it out night

Planned on deloading Saturday so i figured I might do something hard for deads...just didn't know what.

Deads in spuds swiss cheese briefs over my sweat pants ( I actually got made fun of by Chauncey of all people for being too skinny)
It took for ever to get warm but once I did it went pretty well 495 X 10, 545 X 10, 585 X 5
Romanian deads: 225 X 6, 315 X 6.
I didn't really need much to finish me off.

Tuesday, February 23, 2010

Saturday and Monday

Reverse band Squats (orange doubled up): worked up to 765 X 1 in loose titan briefs, 765 X 1 in titans and loose ace briefs, 815 X 1, 865 X 1, 865 X 2 (first was really high, but second felt good).

Monday: Deload Bench
incline DB Bench: 8 sets of 10 with 85's
Side raise: 35 X 10, 60 X 10, 40 X 12, 45 X 12
KB one arm overhead press: 1 set of 20 repswith 16 kilo per arm
One arm triceps pushdown with orange band: 4 sets of 15-20
Biceps curls: 30 X 8, 35 X 8
Biceps curl machine: 1 drop set. Not heavy, but enough to make my biceps cramp
Hammer incline press: 3 sets of 10-12 with 2 plates

Not a lot going on tonight....

Wednesday, February 17, 2010


So I was kinda up in the air on what to do. The choices were to deload and do not much at all or go for a heavy single or double. (Yea....not much rational there).
Sumo deads: 405 X 2 sets of 2, 495 X 2 sets of 2, 545 X 2, 585 X 2, 635 X 2, 675 X 2 (second was a little sloppy with a quick lockout at the top). 735 X didn't move off the floor. oh well, good to be ambitious just in case you get lucky right...
Half hearted attempt at front squatting: 135 X 5, 185 X 5, 225 X 5
Feeling a deload coming on this Saturday. I think mike wants to do bands in 3 weeks so I better start resting now.

Here is a question for ya..... Why is figure skating, curling, and poker on TV but powerlifting is reserved for old smokey VFW posts and crowded hotel banquet rooms?
I'm Just say'en.....

Monday, February 15, 2010

Bench ight

Bench: worked up to 2 sets of 3 with 365 off 2 foam pads, then 2 sets of 3 with 405 off 2 boards
KB Double snatch: 5 sets of 5 with 32 KG KB's
KB one arm snatch 2 sets of 5 with 40 Kilo, then 1 set of 15 each arm with 88 (ran out of time so I had to get three sets in one). Probably a new record for snatches with the 88...for me at least.
This was a fairly unproductive workout. Oh well, such as life sometimes. Too much stuff going on to even really care about a bad workout right now.....not sure if that is a good thing or not.

Wow, it's been a long time....

So I have been busy with gym stuff, and wedding stuff and I havn't really done anything worth posting has been two weeks since I posted anything.

Squats with orange reverse bands: worked up to 685 for 2 or 3 sets of 2, then a set of 5. went to 735 for a set of 5, then finished up with 775 for something ugly bordering a quarter squat/goodmorning.
That was it for training as the strongman had started and we were slow to get training in the first place.
Well the weight "loss" is done for now. I am planning to keep my weight around 255-265 for right now. Yea I know its a big window, but I can fluctuate 8-10 lbs in a day or two so it gives me a little room for a cheat meal or day.....haha.

Monday, February 1, 2010

Bench night

Bench with chains: worked up to 315 in barweight and added chains for doubles up to 6 chains per side off a 3 board, then a two board. Nothing special but a little work.
KB double Snatch: worked up to the 72's for 4 sets of 5. Tried the 88's on my last set but one rep and two ugly misses was all i could manage.
One arm Hammer press: 4-5 sets of 8 with 2 plates.
My dads surgery went well and he is on the way to recovery thankfully.

Sunday, January 31, 2010

Squats and such

Squats in briefs: 415 X 5, 465 X 3, 505 X 3, 555 X 3, X3, 505 X 5, or something similar...
Close stance leg press: 5 pl X 15, 8 pl X 15, 11ish plates X 10 can't remember ( not like leg press is a real exercise anyways)
Ab wheel on treadmill (roll out from your knees to somewhat flat on a treadmill going ~1 mph and hold for 15-20 sec): 2 sets of 3.

Not a whole lot going on...

Thursday, January 28, 2010

Monday, Tuesday, and Thursday

Monday afternoon cardio: 30 minutes on step mill with 20 lb vest on.
Bench with chains: worked up to 315 and 4 or 5 chains per side for two or three sets of 2-3 reps off a 2 board.
Kettlebell snatch: 5 sets of 3 each arm with the 106.
Did a few one arm sets on the hammer strength chest press with 2 plates X 10 reps for 3 sets.
Triceps pushdowns with green band: 4 sets of 12

Tuesday I came in and trained a little with crack Mac as Spud calls him.
triceps pushdowns: stack X 3 or 4 sets of 2 or 15 its all a blur now
Smith machine shoulder press: 3 sets of 10 with 1.5 plates per side.
Pull ups using the Spud Inc jump rings and handles: 4 sets of 5
A lot of biceps curls, i can't remember much about......
Face pulls with stack: 4 sets of 15.

Thursday I had a little time to kill before my client came in so I started half way training.
Wide grip lat pulldowns: 5 sets of 10
Shrugs: 405 X 3 sets of 10
Incline DB Press: 60,65, 75, 85 all X 10
DB Rows: 60 X 10, 85 X 10, 105 X 10, 125 X 10, 150 X 3 sets of 10.

Spent a lot of time in Greenville the past few days because my dad had a heart attack Tuesday. The plan is for bypass surgery Monday and start the road to recovery. I'll try to keep everyone (if anyone reads this anyways) posted.

-From burgers and fries to salads and tofu for J/K, but definitely less burgers and fries.

Saturday, January 23, 2010


Cardio warm up: 20 minutes on step mill slow paced.
We squatted today and did what we called russians (5,3,3,3,5). I put my briefs on early in hopes it would help....not today. 325 X 5, 415 X 3, 505 X 3, 595 X 3, 505 X 3 sets of 5. Everything felt heavy and I just wasn't in the mood to squat.....
KB Swings: 5 sets of 10 with 106
glute ham raise: 4 sets of 8.
Hanging leg raise: 3 sets of 10
Sled drag for 25 minutes with 1.5 plates.

Wednesday, January 20, 2010

Deadlift Night and Wine

Elevated deadlift (me on a 2-3" BoX): worked up to 405 X 1 then added some weight releaser contraption I rigged up with the Spud Inc Stump straps and a kettlebell and did: 404 and 12 kilo kb per side X 1, 405 and 28 kilo KB per side X 1. The Stump strap weight releaser (really an overloader) was cool, but created an akward twisting motion to the pull I didn't care for so I bagged it after 2 sets, but I will revisit this again to get it right).
elevated deads: conv 495 X 2 sets of 3, Sumo 405 X 1, 495 X 3, 585 X 2 with straps (these wre slightly harder than I had hoped, but not terrible all things considered).
Bodymasters squats (butt to calves pretty much): 2, 3, 4, 5 plates X 8 reps
Stiff Leg deadlifts with DB's: 65, 75, 85 lbs all X 12
Ab rows on rower machine: 3 sets of 8
Benbliques: 3 sets of 10 medium heavy.

So as everyone who is anyone knows that i am getting married soon (not really), and I have taken it apon myself to get all the alcohol. Long story short I had some good wine at Christmas and again at a nice restaraunt recently (that I paid what I felt like a load of money for at the restaraunt) So I decided to serve it at the wedding, and went to the store to price it. Needless to say I was shocked to see the store price was 1/5th the price I paid in the reasaraunt. Never buying wine at a rasaraunt again....byob all the way now.

Monday, January 18, 2010

Monday Bench night

Floor press with chains: worked up to 275 and added chains one at a time for sets of 3. I did 2 sets at 3 chains per side and one set with 4 chains per side.
KB Snatch: We did 5 sets of 5 per arm with the 88 lb KB
Rolling triceps ext: 65 X 10, 65 X 10, 75 X 10
Modified JM press: 3 sets of 10 with 90ish lbs.
Rope triceps ext: 3 sets of 10 with stack
Bent over rows: 225 X 10, 315 X 10, 405 X 2 sets of 10

The floor pressing sucked, but everything else felt pretty good.
I took this past Saturday off to go to the beer festival at the Columbia metro center. I learned a lot about how to home brew beer (which I plan to start my first batch soon) and tasted a lot of new beers. I would highly recommend that any beer enthusiast try to make it next year as it was a lot of fun.

Wednesday, January 13, 2010

Dead night

Reverse band deadlifts: worked up to 655 X 1 and then 695 X 1 conventional.
Switched to sumo and did 605 X 1, 695 X 2 sets of 1, maybe 745 x 1 I can't remember. I missed an attempt at 785 pretty badly. All the weight are approximates as I didn't really pay much attention to them.
Ab Wheel: 3 sets of 10,
leg raise with 10 lb med ball: 3 sets of 10
Pre-workout Sled: 6 laps with 1.5 plates in 30 min.

Monday, January 11, 2010

Bench Night

Reverse bands bench: worked up to 525 X 2 sets of 3 off a 2 board, 1 set of 6 off 2 board, 1 set of 4
Floor press: 225 X 5, 275 X 5, 275 X 5
KB Single arm Snatch: 88 X 3 sets of 5
20 min fast paced step mill with 20 lb vest.

Nothing great, but better than nothing.

Sunday, January 10, 2010


5 min stepmill warm-up.
Ab wheel for 3 sets of 10
Cambered bar squats with weights hung on Stump straps: 325 and 1 plate hanging each side X 2 sets of 3, 325 and 2 plates hanging X 2 sets of 3, 415 and 2 plates hanging each side X 2 sets of 3.
Stiff Leg deadlifts: 106's X 10, 125's X 10, 150 X 2 sets of 5 or 6.
-All I had time for

Wednesday, January 6, 2010


Tuesday night: 20 minutes on step mill with 40 lb weight vest slow paced
Wednesday Deadlifts: worked up to 315 then added chains one by one (2 sets of 2 per chain conv) up to 7 chains per side then switched to sumo. 365 and 7 chains X 2, 405 and 7 chains X 2, 455 and 7 chains X 2.
Wide stanch Kettlebell Squats: 24, 28, 32 Kg all X 10 reps.
Incline treadmill for 20 minutes with 40 lb weight vest.

Monday, January 4, 2010


Bench: worked up to: 315 X 2 sets of 5, 365 X 2 sets of 5, 405 X 1 set of 4 and 1 set of 5 (all sets off of 2 soft boards).
DB Incline Press:65 X 15, 75 X 15, 85 X 10, 95 X 8 or 10 Surprised at how much I suck at these...
One arm Hammer Press: 1 plate X 3 set of 10
Kettlebell snatch: 28, 32, 40, 48 all for sets of 5 per arm. First time I have done the 48 in a still feels heavy.
push Press on squat machine: 1,2,3,4 plates X 6-8 reps, then a drop set 3,2,1 plates X 8 reps each weight.
Upperbody Sled (mainly some triceps ext) X 1 lap, strap over one shoulder to work core muscles for 1 lap, 1 lap straight dragging all with 1.5 plates.

Sunday, January 3, 2010


Cambered bar box squats with blue band over the bar: 325, 365, 415, 455, 505 all X 3 reps
Stiff Leg DB Deads: 90, 110, 125 X 10
Leg press: 5, 7, 9 plates per side X 15
Ab wheel: 3 sets of 10
Nothing special, but still enough to get sore....kinda sad actually

Sunday: I found an alternative to the chain since it went MIA. I pulled the prowler with 100 lbs on each post for a lap. It has been a while since I have done anything near hard cardio, but it sucked just as bad as the chain. Maybe it will get easier next week as my cardio is going to start increasing.