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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.