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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.