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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.