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Saturday, July 30, 2011

Early Saturday

Time to ramp up training a bit so we are going to start training an hour earlier on Saturdays. This will give us more time to get stuff we have neglected done like it or not!

Rack pulls sumo with the bar right at knee level we used a gray shortband with the weight.
1,2,3,4,5 plates all for 3's without straps
585 X 3 straps on
635 X 3 straps
635 X 1 straps. My form was terrible on this, so I stopped at one and gave it another run
635 X 3 straps (probably best set of the day and almost called it there until spud gave me the eye..
675 X 2 straps. Not fast by any means, but it was 2 clean lockouts so I will take it.

Standing gray band crunch: 5 sets of 15

glute ham raise with the back elevated about a foot. This was a first for me and wasn't sure I would do them as I suck at regular glute hams....but it is time to do what I don't want to do.
3 sets of 8, and 1 set of 6 with bodyweight.

Wheelbarrow: we were going to triple team it, so we loaded up 400 # and predetermined we were doing 2 laps. The first lap was not too bad and we finished in good time. The second lap we pulled the wheelbarrow instead of pushing (a little harder). About half way around we ran out of chalk..... All that was left was our sweaty pasty wet chalk hands, and it got hard after that. Got through it and are better off for it.

Wednesday, July 27, 2011

Sumation of last few days of training.

Deads on Friday:
Conv worked up to 675 X 1 good
700 X 1 not quite good enough (apparently it doesn't count if you have to ask if it is locked out)
700 X even worse miss at the top
Went to sumo...
missed 725 3 times at the top. Fast off the floor then sputters to a slow grinding halt 3 inches before lockout.

Monday We Benched...the short highlight version
495 X 1 off 2 board raw
455 X 3 super wide with slingshot
495 X 3 super wide with slingshot and 1 soft board
snatch press, triceps ext with chains, rear delt db raise...arm bars.....done

Squat with sam hell bully bar (russians) in briefs
515 X 5
605 X 3
705 X 3
795 X 3
605 X 5
Speed deads against bands (monster mini quaded up)
225 with bands X 8 sets of 2
ab wheel X 3 sets of 8
reverse hyper: 6oo X 3 sets of 15


Good job to Charles and Travis at their meet this week end. Each one had a PR day and both left a little on the table. Congrats, now back to work!

Thursday, July 21, 2011

2nd week of suit squats before cycle

I had my suit legs let out about an inch or so to give me a little room, and it worked out for the best I think.
Reverse hypers: 1 set of 15 to help get loose.
145 X 8
245 X 2 sets of 5
335 X 1
545 X 1 briefs on
705 X 1
835 X 1 suit bottoms on
905 X 1 straps up
1005 X miss in bottom (hips shot forward at the last second)
1005 X 1 I knew I cut it high, but I wasn't getting buried with a grand twice in one night. Probably 3 maybe 4 inches high....The Internet judges won't see this one.

Leg Press dead stopped off pins: 4 sets of 8
hanging leg raise: 4 sets of 12
reverse hypers: 2 sets of 12

It was not a monumental night by any means, but I think it went decent for the first time having a grand on my back since April. I figured a few things out, so I will take it.

Good luck to the young'ens doing their meet this week-end. I will be there to drink beer, wrap knees, and hand off, or is it wrap, hand off then drink beer....?

Monday, July 18, 2011


Conventional Deads with chains: Bar weight was 405
2 Chains X 2
3 chins X 2
5 chains X 2
6 chains 2
7 chains X 2
Sumo Pulls with chains: Bar weight was 405
3 chains X 2
5 chains X 2
7 chains X 2
9 chains X 2 Sumo Dead form is coming back pretty well the more I do it, so I am fairly happy with that.
Glute Ham Raise: body weight X 3 sets of 8
Green band standing ab crunch: 4 sets of 15

Shirt Bench with chains: worked up to a bar weight of 725 and added chains
1 chain X 1
2 chain X 1
3 chain X almost 1. Got it close to lock out, but not quite there.

DB Floor Press:
120 X 8
150 X 7, 6, 5-6 (can't remember 3rd set)
KB Double snatch:
24's X 6
28's X 6
32's X 6
40 X 6
40 X 5
Neutral grip DB close grip press:
60, 70, 80 all X 8 reps
90 X 5 reps
Band Triceps ext: 3 sets of 15
External rotator Band work: 2 sets of 15 each arm

Much better outcome than last weeks workout so I will take it. Just got to keep on getting stronger for the upcoming training cycle now.

Thursday, July 14, 2011

Suit squats

We decided to do a few weeks of suit squats to kinda tune up before we start our next training cycle. I also wanted to see if I could actually fit into mine still....
145 X 2 sets of 5
255 X 3
335 X 1
545 X 1 briefs on
705 X 1
835 X 1 suit bottoms on. Probably 4-5" high
925 X 1 suit bottoms on. just a little lower than last one 3-4" high
1015 (reverse band) X 1 straps up. deepest of the night and still 2-3" high.

Romanian Deads:
225 X 3
315 X 3
405 X 3
495 X 3
585 X 2

Reverse hypers: 3 sets of 12

So I am 10-15 lbs heavier than when i wore my suit last and it was tight as all get out. It wasn't terrible in the hips, but the legs were way tighter than I have ever had them. I think I am going to have them let out and inch or so on each leg and see what happens next week with it. All in all not a terrible night for the first time back in a suit.

Monday, July 11, 2011

Monday's Suck Bench and a long Rant

Monday was a long anticipated shirt night....went like this (short version)
size 58 phenom on (my bigger shirt)
645 X 1 off 4 board
685 X 1 off 3 board
735 and 1 chain X 2 misses off a 2 board. Both of these got about half way up (being generous) and stalled. Not quite how I had envisioned the night going. I was consistently out of position in the bottom and felt like I had nothing to push with.
Floor Press with DB's:
105 X 8
120 X 8
130 X 8
140 X 8
150 X 4.75
over head press with Spud. Inc multi function Bar:
88 lbs X 8
138 lbs X 2 sets of 8
188 lbs X 1 set of 5 and 1 set of 6 reps
Roling triceps ext:
60, 70, 80 all for 8 reps 90 lbs for 6 I think.
External rotator work: 4 sets of 15 each side.

Alright, so here goes....

I am fortunate enough to be able to bring my dog to the gym with me where I work, so she rides to and fro with me a lot. Tonight after leaving them gym I stopped by the store to run in and get some post workout carbs (cream twirls). I have the choice to leave the car running in a ghetto food lion parking lot where it will likely get stolen or turn the car off and leave the windows up (I have zero reliable working windows in my car). I have had the air on full blast since I left the gym so it is nice and cool, so i choose to turn the car off and leave Dita (my dog) in the car for the 5 min trip in the store. I come out and the F'n animal control guy has blocked me in and says he wants to have a word with me. I figure he was going to lecture me about leaving Dita in the car (thats cool, we all have a job to do...). He hands me a warning he has pre written out, and said that he could have broken my window out and impounded my dog for her own safety. This is when I almost loose my cool, because I look in the rear window and see Dita sitting there looking at us not panting, not whining, just waiting for this dude to stop lecturing me so we can go home. I tell him to look at her and tell me she is in real danger.... This is when the dude starts talking about the $1,100 fine he could be writing me.....I am getting madder and madder the more the douch bag talks so I thank him for his concern and tell him i understand and try to end our conversation politely. Well, this dude wont move his F'n truck so I can leave and then proceeds to ask me if she is registered with the county, because dogs are a taxable commodity and i need to fill out this paperwork and mail it in so I can pay to have a dog! I take my warning and my dog tax registration form and ask him if I can go home now. He finally relents and he "allows" me to leave. I have the greatest respect for law enforcement and especially people that work with helping animals, but come on dude. Really...

Wednesday and Saturdays work

Wednesday Most everyone deloaded. I did a little work with Spud on the Rev hyper, leg press, and GH machine. A little ab work and benbliques.....stretched and that was it for me.

Saturday sort of speed day. Pulled against a quaded up monster mini band on the JS platform. All Sets done Conv.
225 X 2 sets of 2
275 X 5,6 maybe 7 sets of 2. Not a great day, this speed work felt heavy.
Stiff leg deads on 3-4" box:
225 X 5
315 X 5
405 X 5
495 X 5
That was it for me.

Monday, July 4, 2011

Deads and July 4th training

Reverse Band Deads with green bands making the bar weightless at lockout.
worked up to 715 for 3 singles conventional. All were hard fought finishes at the top.
Went to Sumo for a few singles
535 X 1,
625 X 1
715 X 1
765 X half way up and had that "feeling" and made the decision to abort. Could have finished it, but would have had to change clothes.
close stance squats on squat machine:
2,3,4,5,6,7 plates X 8 reps (these are a nice way to finish off the legs after pulling) Hope these will help my quad strength out and help my conventional pull a little.

That was about all I had time for

Monday Benching
worked up to 415 in bar weight and 2.5 chains for 3 sets of 2 off a 2 board. All of these sucked and felt slow.
Close grip press with the slingshot on:
415 X 2 sets of 5 and 1 set of 6
Flat DB Press:
75,85,95,105 all for 8 reps
External rotator work: 4 sets of 15.

Felt like Crap most of the workout, but got a decent workout in. Now for the grilling! I am up to around a consistent 310 now, so we will see how much more my equipment will handle....