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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