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Monday, December 17, 2012

Nothing of significance yet, getting back in to groove.

It has been about a month since I have posted a log because none of them have been noteworthy.  I am just getting back to real training now.  Nothing significant has happened since the meet I bombed at.  Bench has sucked since as my shoulder hates me for the time being.  Squat has gone decent and so has the dead.   have been training without a belt for about the last month to help build up some stabilizer muscles.  This is something I plan to continue with up to my medium heavy sets on squat and deads.  I plan on taking the next two weeks as the last month and get everything healthy and ready to train hard again come January.  Looking for a meet to do middle of next year, so i will see what looks good and set up a program for that meet and go from there.

Monday, November 19, 2012

Back to work Saturday and Monday

I had planned on easing back into training a little Saturday so nothing extra ordinary happened...
Conv Deads without a belt:
135 X 3 sets of 5
225 X 2 sets of 5
3165 X 2 sets of 5
365 X 2 sets of 5

Wide stance leg press to test and stretch the adductor:
1,2,3 plates all for 1 set of 15 each

Sled Drags with 2 plates:
2 slow walks forward and backward of about 70 yards each pass.  I need to get back to doing the sled regularly.
Hanging leg raise using Spud, Inc. Hanging ab Straps: 4 sets of 15
Stretched, massaged and rolled my leg with the stick to get some of the bruising and swelling to dissipate.  It worked pretty well.  My leg was/is a bit sore from it but now the bruising has spread all the way around my leg from just below my hip to my knee, but it is a much less angry color.

Monday Non Bench Bench Day:
Spud and I worked some flat DB's tonight.  I was not enthused and my shoulders and elbows were still pretty cranky from dumping my opener 3 times a week prior at the meet.
Worked up to 105's for 5 sets of 8
Pin Press about 2-3" off my chest/belly:
135 X 5
225 X 5
275 X 5
315 X 3 sets of 5

Chest Supported Row with one whopping plate: 3 sets of 15

Front Raise with a monster mini in each hand: 4 sets of 12

Enough for tonight.  Now the fun will be to see if I can squat at all on Wednesday.

Thursday, November 15, 2012

The Worlds and Vegas

I competed on Sunday with all of the 275+ lifters.  There were a lot of big names there and I was hoping it would turn out to be a good day for everyone.  Not the case for most of the lifters....including myself.

Warm ups went fine as usual.  I weighed a little light so my briefs were a bit loose, but I figured it would let me get depth easier.  I lowered my opener from 950ish to 920 to make sure I was able to get my first one in deep.  They were using metal monolifts (European style) that I hadn't ever used so I was conservative. 
First attempt:  Miss.  I felt like I was in the whole a minute before I hit depth and then tried to good morning it.
Second Attempt:  Deep squat felt better, but right when I got the up call I my right leg came in a bit and the spotters took it (it was the safe call to make even though I yelled at a few people for it). 
Third Attempt:  I just squatted it.  Went down well and came up nice and fast.  I have to have a little excitement I guess...

Bench:  Everything went alright in warm ups, but everything felt heavy as hell.  The trend would continue on the platform.  I opened with 639 and all of my attempts felt terrible.  I couldn't touch a single one without dumping it (I'd get the press call as it was rolling onto my belly).  That makes for a short day.

My perspective of the meet.  The spotting was great as all of the guys were encouraging and positive.  The platform and equipment left a lot to be desired.  Conditions were not the greatest (better equipment in the warm up room than on the platform), but you never know what you are going to get when you go to a meet.  Adapt and persevere, or Bomb and go home.

Lindsay and I stayed out in Vegas for 6 days total and we had a blast.  Everything was fun and entertaining.  We went and saw several shows and exhibits that were really fun.  The highlight of the trip was a helicopter tour of the grand canyon the day before we left. 

We just got back into town, so tomorrow it is back to work and Saturday is back to training.  I'm not sure how bad it is, but i tore something in my right leg on my second attempt.  It feels like it is somewhere in one of the adductors and about an 8" circle on my leg is purple now, so I'll have to be a little patient getting back to work on it.  Even though it didn't go as planned I had all the support I could ever want.  Much thanks to Mike and Spud for handling me, Sue for taking vids and being there to help with what ever else I needed. Thank you to all of my training partners who help me this cycle and stayed late to help.  Last and most of all I owe a great deal of thanks to my wife Lindsay for supporting me and through good and bad. 

Thursday, November 8, 2012

So It's been a while...

I have been busy with work and a little lazy since training was winding down for worlds.  I'll save you all the details but here is what my last few workouts looked like.

Deads:  Pulled 545 for 3 or 3 sets of 3 in briefs.  Everything felt good and moved fast.

Bench: I ended up touching 635 with a good press, then did 585 X 2 off a half board.  Nice to touch something going into the meet.

Squat: Ended with 6 sets of 3 with 595.

Everything has healed up nicely and I am well rested for the meet.  We are headed out to Vegas ass early tomorrow morning.  Mike will be lifting on Saturday and I will lift on Sunday.  I am looking forward to a few good days of lifting and a fun time with Lindsay, Marc, Sue and the old guy Mike.
      I finally bought a Camera to replace the one I lost/got stolen out drunk with Murph in Bastan, so hopefully I will be able to get some good vids to post on our youtube page.

Vegas bound!

Friday, October 19, 2012

Last heavy squat night

Wednesday was the last heavy squat night of the cycle.  I had been looking forward to it for a while.
save the warm ups...
briefs on: 655 X 1
745 X 1
suit on with loose straps on: 865 X 1 (It moved well, and probably about an inch or so above parallel)
945 X 1 straps up.  This one was right at legal depth and didn't feel bad.  It wasn't super fast as i was in the hole for a few seconds but solid.
Reverse green band: 1085 X miss half way up.  It was shit from the start.  I had the bar too high and didn't sit back or even wait for my up call and missed it.
Reverse green band: 1085 X 1 It was much better this time as I hit depth and stood up clean.  It wasn't fast by any means, but it was good to strain against something I am pretty sure I haven't felt before.

Reverse hyper: 3 sets of 12 with 500 #

That was all she wrote for the night, as I was pretty worn out from a busy day and some heavy squats.

Thursday training didn't happen.  I had work stuff to get done and honestly don't think I would have trained if I could.  Most everything was angry from squatting so maybe it was good I didn't train. 

It is always a good squat day when people ask....  " What happened to your eye?"

Monday, October 15, 2012

Saturday rack pulls and Monday Benching

Saturday I was still pretty smashed from my "Deload" Wednesday and the kettlebell hell Thursday so I decided to rack pull Sumo since I was already in pain.
405 and short green band X 2
455 and band X 2
495 and band X 2
545 and band X 2 sets of 2
585 and band X 2  This felt good and wanted to go more, but had to leave a little in the tank for Wednesday.

Speed pulls with heels elevated 1.5-2"
225 X 3
315 X 3
365 X 3
405 X 2 sets of 3
315 X 3

Rev hyper: 2 sets of 15 with 500 #

Monday Bench Night save the warm ups...
shirt on at 455 X 3 off 4 board
495 X 2 off 3 board
585 X 1 off 1.5 board
635 X 1 off 1 airboard
655 X 1 just maybe a 1/4" shy of touching
695 X 1 off a 1 board

I made a few adjustments that I think will help me touch I just have to remember to do them consistently.

Close grip 4 board press:
405 X 8
455 X 8
495 X 8

Lying KB Triceps ext:
12 kg X 15
16 Kg X 15
20 Kg X 3 sets of 15

KB Arm Bars: 2 sets of 30 sec holds with 12 Kg.  As much as these are a pain in the ass I think they are helping me stay  not as F'd up and helping me get stretched out after training.

Time to rest for the last heavy squat day on Wednesday...

Thursday, October 11, 2012

The last week or so

Saturday was the last heavy pull day in the cycle.  I pulled off of ~5" Blocks.
worked up to 585 raw then put the suit on.
675 X 1 sort of.  I didn't set it up and ended up sort of falling backward and ditching the weight at the top.
675 X 1 clean and fast
725 X 1 decent.  Not super fast, but it would count.

I know I did some more, but it escapes me other than the rear delt work and hamstring curls.

Monday Opener touch night....ok so, opener almost touch night.
Put my shirt on early in hopes of warming it up and getting it on well.
405 X 3 off 4 board
495 X 2 off 3 board
585 X 1 off 2 board
635 X miss off a 1 board.  I didn't have a good arch and dropped it too low so it didn't move.
635 X 1 off a 1 board
655 X 3/4 off a air 1 board.  This didn't go that well.  I thought it would touch and had I been more patient it might have, but after a while in the bottom I pressed it most of the way up and threw it into the rack before really locking it out.

4 board press:
315 X 8
365 X 8
405 X 8
455 X 6 or 7
495 X 5 or 6  The new guy was holding the boards and they kept sliding half way down my stomach so i was yelling at him during most of my sets.
Kettlebell single arm ext: 12 Kg X 2 sets of 20. 16 Kg 2 set of 15

Arm bars: 3 sets of 30 sec holds each arm with a 12 Kg.

Wednesday Deload squat night:  We did suspended GM's off our Spud, Inc. suspension straps:
435 X 5 sets of 5.  Kept it moderately light and tried to keep it fast and violent.
font squats off a box:  3 sets of 8 with 315.

Done for the night.  Not a bad night for a deload.

Thursday upper accessory:
floor press: worked up to 225 X 8, X 8, X 12
275 X 8, 275 X 12.
Kettlebell double snatch press:
16 X 8, 20 X 8, 24 X 8  Then we did one ladder in descending order.  6 reps per bell:
28,24,20,16 Kg.  My conditioning is terrible right now and it has been forever since I have done this...I remember why.  It blows!
Side DB Raise: 40,45,50 lbs X 1 set of 10 each am.
Front plate raise: 2 sets of 20.
Kettlebell arm bars: 2 sets of 30 sec holds each arm.  More band stretching after wards fo my angry pecs and shoulders.

Looking forward to getting smashed by the massage therapist tomorrow. 

Thursday, October 4, 2012

Suit squats

Squats with straight bar:
155 X 2 sets of 6
255 X 2 sets of 5
325 X 1
455 X 1
Briefs on
655 X 1
745 X 1
Suit on
865 X 1
955 X 1
Reverse green band added
1035 X 1  Best set of the night.

Reverse hypers: 2 sets of 15 with 500 #

My 955 was sloppy.  I was anticipating the up call and almost jumped it, then had to wait..... then got it after sitting in the hole a while so it wasn't the best squat.  Good news is I sat in the hole for a good while with it, took it pretty deep, and still came up so it should be fine as an opener.

Next week is a deload week, then one more heavy suit day the following week.

I found a new use for having a beard.  Built in blood stopper/catcher.  My nose bled on the 1035 and thought our new carpet in the mono was going to be christened, but no blood drops on our new squat carpet because of my blood stopper mu stash. 

Last heavy pull day this Saturday!

Monday, October 1, 2012

Yea, I still lift...

It has been a while.  Nothing spectacular has happened in my training so i will spare you the details.

Bench Monday:  We used a doubled up green band (it sucked and claimed many victims)
Shirted sets:
365 X 3 off 3 board
405 X 2 or 3 sets of 1 off a 2 board.  These were supposed to be doubles, but most of my sets sucked so they were singles.  It was much harder to touch and stay in the groove with the high band tension.
 I don't remember what else i did so apparently it wasn't that important...

Squat:  Suit opener or there abouts.
last warm up with suit straps up: 865 X 1
940 X 1  Not a bad set, but not great.  It wasn't a great pick up and I rode the bar a bit too high so I didn't sit back.  I ended up cutting it about an inch high but it moved decent so i will take it for right now.
Conv Rack Pulls against short green bands:  These were not supposed to be heavy, but more of a speed and top end form exercise.  Everything went pretty well and felt light.
315 X 3
365 X 3
405 X 2 sets of 3  

Saturday Speed Squats and deads:

Box squats with cambered bar with a blue band over the plates
405 X 5 sets of 2.  Stretching out a new pair of briefs so I lowered the box a little each time ending up on a parallel box.
Romanian Deads:
225 X 5
315 X 5
365 X 5
405 X 5
455 X 5

Deficit Conv Dead:  I did 1 set of 1 with 515, and got interrupted by 8 customers at the store so 20 minutes later I just called it for the deficit deads....
Power Pohl walks (Desi Model): 3 laps around gym ~ 75 yards X 3 with 75 lbs.  Smells like fried lower back to me.

Monday Bench:  Reverse short green band.  Probably took off 50-75 lbs up top.
worked up to 515 raw off 1 softie for a single
565 X 2 off 2 board
605 X 2 off 2 board with slingshot
655 X 2 off 2 board with slingshot

Close grip 4 board press:
515 X 5
565 X 5
605 X 5

Incline DB Press:
60,670,80 lbs X 1 set of 20 each. 

Pec/Shoulder were not feeling it tonight, so held back a bit.  Planning on touching an opener next week so I need everything attached and working...

If you start a conversation at the gym with "Hey man, I hate to interrupt your workout, but..."  You should just walk away....don't say anything else, just walk away.

Saturday, September 22, 2012

Dead Doubles

I have not pulled heavy in a while so today I had suit doubles planned.
585 X 2
635 X 2
675 X 2 all done Sumo
Raw Sumo Pulls after:
405 X 5
495 X 2 sets of 3.

Rear Delt Bent over raise: 4 sets of 10 with 30 lbs

Reverse Hypers: 1 set of 15 with 600 #

Not a ton of work done, but at least I know where I am at on the pull now.

Thursday, September 20, 2012

A taste of suit work and upper accessory day

I am about 8 weeks out from the meet so it is about time to get in the suit again.  The plan was to work up to my planned final warm up at the meet. 
145 X 2 sets of 8
235 X 5
325 X 1
415 X 1
595 X 1 Put some old boss briefs on tonight.  Mine were being repaired from the fat leg blowout last time.
685 X 1
775 X 1 With Boss Suit bottoms on.
865 X 1 Straps up.  It felt decent, and the weight moved well.  Mike the depth Nazi said I was about an inch high.  For a last warm up I will take an inch high and be happy for now.

Zerchers with harness:  Normally I wear a belt with these, but went without a belt this time.  We didn't go heavy with them, but it felt better without a belt.
135 X 6
225 X 6
315 X 6
365 X 2 sets of 6
One of the guys that works for us has started coming to work out with us this week.  After he did 2 sets of these he disappeared.  Finally he emerged out of the locker room shoes changed wallet in hand....It was fun to shame him into a few more sets he obviously didn't want to do. 

Laying leg raise with chain around the ankles: 1,2,3 chains all for 1 set of 10.

Thursday upper accessory day:

Close grip bench with doubled up monster mini bands off a 4 board.
135 X 8
225 X 8
275 X 8
315 X 8  These were as hard as I thought they would be.  I am trying to work on triceps strength without the normal leg drive (belly toss) that I use.  I think they should help down the road.

Close grip cambered bar press out of mono laying on our squat box (longest exercise name ever)
165 X 6
215 X 6
265 X 6
305 X 6
325 X 5

We set up a lying band row (attached to a bar) to work on pulling the bar apart, squeezing the bar down etc.
4 sets of 8 or 10 with a choked off purple band on each barsleeve.  These were as good as I had hoped.  I still need work on keeping my shoulders back, and squeezing the bar down to my fat belly instead of cutting it high.

I have abandoned the carb back loading until after November.  I was down to 317 from 330 in three days, so I will be fat for at least 8 more weeks, but probably a bit longer than that...

Wednesday, September 19, 2012

Beach trip and Benching

We took off for a long week end and went to the beach in North Carolina.  It was nice to get a way and relax a bit. It was a typical beach trip.  I got sunburnt the first day, I ate a ton of fresh seafood, and drank beer or Knob creek with about every meal (that's what vacations are for).  We got back in late Sunday night and back to benching Monday...

135 X 3 sets of 8
205 X 6
255 X 5
315 X 3
405 X 2 off 2 soft boards
I put my tight shirt (56 phenom) back on.  Not so fun to put a bench shirt on with a sun burn....
495 X 3 off a 4 board
585 X 3 off a 3 board
635 X 3 off a 2 board
635 X 2 off a 1.5 board
I was pretty happy with this workout.  Probably the lightest thing I have gotten to a 1.5 board in the tight shirt, and nothing was hard to touch the boards.  I was hoping that with changing my bench set up like Murph suggested I would be able to touch lighter looks promising so far.  It jacks my back up, but It feels much better than the crappy form I had.

Spoon press with DB's: 45,55,65, 75 lbs all for 1 set of 12
One arm Overhead press with KB's: 20,24,28,32 Kg all for 1 set of 8 each arm
mini band Face pull/external rotator work: 4 sets of 15.

I am planning on starting to carb backload on Friday.  You are supposed to go 10 days no carbs first, then start, but I am only going to run 4 days of no carb.  With the meet so close (~8 weeks) and having a lot of gear work scheduled If I go 10 days no carb none of my gear would fit for at least 2 weeks.  The first day of No carbs I lost 9 pounds...I think 4 days will be long enough for now.

Wednesday, September 12, 2012


Finally used the cambered bar again tonight.  Oh how I've missed the...
Box Squats:
165 X 2 sets of 8
255 X 2 sets of 5
345 X 2
435 X 2
525 X 1
Put on old tight ace briefs on for all sets after 525.
615 X 2 Started with a box about 2" above parallel
665 X 2 dropped the box height a little
705 X 2 dropped the box height a little more
745 X 2  Took the box height to right at parallel or a shade below
795 X 2

Hanging leg raise with Spud, Inc. hanging ab straps:
3 sets of 12

Kettlebell double swings:
3 sets of 10 with 20 Kg's

One leg hamstring curl: 4 sets of 10 light weight.

Not a bad night of training.  All of the weights felt pretty light even though nothing moved incredibly fast.

Monday, September 10, 2012


I did a bench only meet Saturday in my loose phenom.  I was able to touch 601 easily, but that was the only one that got up that day. 

Bench from Monday:
135 X 3 sets of 8
185 X 5
225 X 5
275 X 3
315 X 3
365 X 1
405 X 3 with slingshot
455 X 2 with slingshot
495 X 1 with slingshot
close grip press off a 4 board
405 X 5
455 X 5
Chain triceps ext with Spud, Inc Cable handles
2 chains X 10
3 chains X 10
5 chains X 10
5 chains X 10
4 chains X 12

Seated overhead Barbell press:
3 sets of 15 with 135 lbs

One arm Cable row:
4 sets of 10

Got some decent work in tonight

Friday, September 7, 2012

Trip to Boston

Spud and I took a little time to head to Murph's strongman contest in Boston to hang out.  The flight out of Atlanta to Boston was a bit cramped with Spud on my right, Me in the Middle and a shaved legged 275 lb Boston guy on my right.  None of us were all that happy (me the least as I am not a fan of being touched, let alone for 3 hrs straight).  Once we arrived in Boston Murph picked us up in his Giant TPS truck and we checked out his gym.  Despite a ton of stairs (not fat friendly), the gym was awesome.  It has something for everyone: powerlifting, strongman, boxing, and a ton more.If you are ever in Everett, you need to go.
     We went and ate a ton of food at an old steak house then back to the hotel to settle in.  Murph picked us up for Dinner and we went and ate at a cool old bar called the 8/10.  I had a pizza, some macaroni, and other appetizers (non stop eating and drinking for a couple of hours).  It was a pretty cool place and it seemed like Murph knew about everyone there.  Some of his cop Buddies stopped in and hung out for a while and it seemed a little like our gym where our deputies come in and hang out with us.
     Friday we hung out at the gym most of the day while Murph did some last minute prep work for the contest and we waited anxiously to train.  I had been wanting to come train with the shirt guru Murph for a while so I was happy to get the chance.  Murph showed me a lot of ticks in setting my shirt and corrected my terrible bench form.  It is always good to get someone you don't train with to look at you and pick your form apart. After training there was a lot more Pizza and calzones eaten and we called it an early night.
     Contest day was a lot of fun with great weather and plenty of people to help and everything went smoothly.  There were at least 8 or 9 Women doing the contest and it was fun to watch them get after it.  Along with the girls thee wee some big boys (a few 6'5+, 375lbs +) at the contest that were cool to watch. 
After the contest was over the real party started.
     We moved the beer from the contest upstairs to the gym (several large heavy coolers up lots of stairs) and the gym staff and helpers hung out to drink beer and eat pizza.  I had a few beers and then Murph broke out a bottle older than I am of Irish Whiskey (I knew I was in trouble then).  There was lots more alcohol and fun had that night, and made for a long day the next day.  I skipped breakfast and didn't get out of bed until 1 P.M.  I don't think I have slept that late in years.
     Once I got over my hangover we went out to Boston to see the town.  We went and saw the USS Constitution and the monument for Bunker Hill which was something really cool.  We went to the Italian Market and walked around for a while.  The streets wee full of people hanging out, eating and having a fun time. We went to a nice steak place to eat with Murph and his family and called it an early night as we had an early flight back to reality.
     The trip to Boston was great fun.  Everyone was nice and Murph took great care of us the whole time.  I learned a lot from Murph on the bench and had a blast doing it.  I will definitely be going back to Boston.

Wednesday, August 29, 2012

Wednesday Squats

I will do a short write up on the events and highlights of the trip to Boston, but until then...the squats from tonight.

Buffalo bar free squat:
415 X 8
505 X 6
595 X 5
685 X 4 
Added a shit ton of chain (310 lbs worth) for the next three sets.
685 and chains X 2.  The only thing about using this many chains is they deload unevenly sometimes, so we raised them up a bit more the next set so only a few links were on the floor. 
Just an FYI, raising the chains up 2-3 inches compounded by a ton of chains = way heavier at the top.
735 X 1 Slow grinder.  This was supposed to be a double, but not to be tonight.
705 X 1 and a miss.  I got out of position on the second one (hips shot out and got foreword) and I sucked.
685 X 6

Hanging high leg raise with Spud, Inc. hanging ab straps: 2 sets of 8.

It wasn't the squat night I had hoped tonight.  I was going to use my boss briefs, but on my last warm up with 685 they split down the side, so I changed into my old ace briefs.  They are tight, but after being stretched by my ass for 3 years they are lacking in the pop department. 

Russian squat hell is over!

Friday, August 24, 2012

Week 3 workout 2 Squats

Squats with straight bar:
415 X 8
505 X 6
595 X 5
585 X5
675 X 4
Started adding chain at 685.  We added 220 lbs of chain. We added the chains all at once, so the first set was a bit of a shocker on the first set.
685 and chain X 3  This set was technically ugly, and I made it harder than it should have been.
725 and Chain X 3
725 and chain X 3  These sets were hard up top, but good strain.
725 X 5 without the chain
455 X 8 No chain.

Reverse Hyper: 1 set of 15 with 500 #.  Back was smashed as usual, so that was it. 

Spud and I flew up to Boston to hang out with and help Murph at his Strongman Contest Saturday.  Should be a fun week end.  Going to get some benching in while we are up here.

Tuesday, August 21, 2012

Deload Monday Bench night

It was about time to deload on the bench as my shoulders and Biceps were a bit cranky from Saturday's squats.
Flat DB Bench:
40 X 15
60 X 15
80 X 10
90 X 10
95 X 10
100 X 10
105 X 10

Floor Press with 235lbs
X 8 eps
X 12 reps X 3 sets of 15 reps

Double KB Overhead Press:
16,20,24,28 Kg all for 1 set of 10.

Band Flys with Light Bands: 3 sets of 12

Wide Grip Lat Pulldowns: 5 sets of 10

Ate a ton today....327 and slowly climbing.  I may be 340 by November....

Saturday, August 18, 2012

That looked like it hurt...

I was the loan squatter today, and I sucked it up pretty good as I was still smashed from Wednesday's squats.
415 X 8
505 X 6
595 X 6
635 X 5
685 X 3  After this set that I made look apparently painful Charles said...that looked like it hurt...It hurt from 145 on.  My back and Biceps are all jacked from squatting twice a week.
735 X 2 sets of 3.  I had planned to go up to 775 for 3, but as bad as the first set went, I figured I'd be conservative one the "light" day to save a bit for Wednesday's squat.

Pull Through with green band: 4 sets of 10
Lat Pulldowns with wide grip: 5 sets of 10
Hanging Knee Raise with Spud, Inc. hanging ab straps: 4 sets of 15.

Bent over DB Raise for rear delts/upper back: 3 sets of 10.

Single leg curl: 5 sets of 10 on right leg and 7 sets of 10 on the left.  Normally I don't do a lot of single leg or arm exercises, but in doing these today I noticed my left hamstring was quite a bit weaker than my right.  Now is the time to hit some weak points, so left hamstring extra work is in order.

Seated Calf raise: 2 sets of 15 with 200 #.  I did these with/for one of our members who was baffled that none of the powerlifters worked their calves.  I told him I didn't work my calves because they were already bigger than his and I didn't want him to feel insecure.

First time I have done leg curls and calf raises in about 5 years...

Thursday, August 16, 2012

Week 2 workout 2 Squats

Free Squats in briefs (Save the warmups)
415 X 8
505 X 6
595 X 5
685 X 4
735 X 4
645 X 4 with 150 # in chain.  I took off a bit on the % we were supposed to use, but it was a bit light for the first set so we went up the next two.
685 X 4 with 150 in chain
705 X 4 with 150 in chain. 
735 X 6
635 X 8
This was about right up top and in the hole for week 2.  I feel like I Could have gone a bit more, but figured we still have 2 more weeks in this cycle, so Not going to blow it up week 2.

That was all for me tonight.  It was my Wife's birthday so I was told we were going out to eat for the fourth time....  Somehow my wife's birthday is celebrated for at least two weeks with many nights out to dinner.  Once I got a good beer in me on an empty stomach I was more agreeable.

Thursday I didn't have much in the tank nor did I care to make much effort to train so I just did a little to get the blood moving around.  Squatting with the straight bar twice a week gets my huge biceps angry.
Overhead press: 2 sets of 20
Machine Biceps Curls: 2 sets of 20
Triceps Pushdowns with rope: 2 sets of  20

Done till Saturday Squats

Monday, August 13, 2012

Shirted reverse band carnage

So I have decided that I am just going to use my loose shirt instead of trying to use my tight one and bombing any more.  I figure once I hit a svelte 335-340 I should fill this shirt out decently.  Time will tell.
We did reverse band bench so that almost all the bands let go at the top... It weren't pretty.
255 X 2 sets of 10
305 X 8
335 X 5
395 X 3
525 X 1 off 2 foam boards
575 X 1 off 2 foam boards with maddog slangshot
shirt went on from here on out...let the suck ass night begin.
665 X 2 off 2 board
755 X 1 off 1 board
795 X nope. off my fat belly.  I fought this one most of the way down, flared my elbows once I finally touched and made it about 2 inches off my chest.  Form and brain failure.
755 X almost 1.  This set went much better and I almost (should have) locked it out, but instead of staying inside of it I flared my elbows and turned it into a partial bodybuilder press.  Most of our gym members would have counted it so it counts right...

Seated overhead Shoulder press:
135 X 8
185 X 8
225 X 8
245 X 8
275 X 5

Triceps extensions laying on bench using plate(s)
70 # X 12
100 # X 3 sets of 12

External Rotator work: 2 sets of 12 each arm.  Should have done a bit more pre-hab work, but my wife had gotten me takeout Chinese from our favorite place and I had some home brew beer to try one of our gym members made, so that was all she wrote for me...

Squat Death Wednesday looms....

Sunday, August 12, 2012

Saturday squats week 2 day 1

Free Squat with Buffalo Bar:
Lots of warm ups, then I put my briefs on
415 X 8
505 X 6
595 X 6
645 X 5
685 X 2 sets of 5

Stiff Leg Deads standing on 3-4" Box
225 X 5
315 X 5
365 X 5
405 X 5
405 X 2 sets of 8 with Spud, inc wrist straps.  Squatting twice a week has my biceps a little tight, so I figured I'd save them a bit with the straps.

Reverse Hyper: 2 sets of 15 with 600#

Carrabba's and World of Beer to help recover.  

Thursday, August 9, 2012

Just a short one...

I didn't have much time or energy so it was a short workout to get some blood moving around.
Floor DB Press:
60 X 15
75 X 15
90 X 15

Incline Barbell Press:
135 X 10
185 X 8,10,12,15 reps

Side DB Raise:
50,55,60 lbs X 10 reps per side

Glad swimming is done so my wife will stop talking about how hot Ryan Locte is...  Now I'm is all about "volleybutt" as spud says.

Wednesday, August 8, 2012

The Begining of Squat Hell

The first 4 weeks of this training cycle we are using a condensed version of the 6 week Russian squat pyramid we used before.  This time we are adding chains on the work sets so that at the end of the 4 weeks we will be using 110-115% of our brief max up top.
415 X 8
505 X 6
585 X 5
675 X 5
735 and 2 chains per side X 5.  This almost killed me.  I got all 5, but it was ugly and felt terrible.  We had considered adjusting the percentages a bit to account for the chains, but decided to try it and see what happened.  What happened was we realized real fast we should go down about 5 % on the percentages when we used chain.
685 and 2 chains per side X 2 sets of 5
685 X 5
595 X 6
505 X 8

Reverse Hyper: 2 sets of 15 with 600#.

Absolutely smashed.  It will be a 4 week battle the first wave of this cycle, but should be great for our conditioning if we survive.

Thinking of installing the high seater handicap toilets in my house....

Tuesday, August 7, 2012

Bench night

Bench with bench bar:
135 X 3 sets of 10
185 X 8
225 X 5
275 X 3
315 X 3 off 2 soft boards
365 X 3 off 2 soft boards
455 X 1 off 1 or 2 soft boards with slingshot (it's only a day later and I can't remember what I did...)
545 X 1 off 1 or 2 soft boards with maddog slingshot
Put my loose Phenom on for the rest of the sets.
635 X 2 off 3 board
675 X 2 off 2 board
725 X 2 sets of 1 off a 1.5 board.  I was looking for a double on both of these, but not tonight. 

Close grip bench off 3 foam boards:
335 X 8
385 X 8
405 X 8

Upper back bent over row with double KB's:
20,24,28,32,40 Kg all for 1 set of 8

Not a bad night back holding heavier weight in my hands.  First time using this much weight in the size 58 shirt.  I was going to go with the smaller shirt, but I was too fat this week (324).  I am hoping by the next week or two I can get my body weight to around 315 so I can try to touch something in my tight shirt.

Sunday, August 5, 2012

Saturday Squats

Saturday was the start of our official "training cycle" for worlds that includes squatting twice a week for 4 weeks. Saturday will be the Lighter squat day and Wed is the heavy day with chains.
415 X8
505 X 6
585 X 6
635 X 3 sets of 6  Most of these sets felt ugly and slow.  I am going to try and use my old stretched out ace briefs for the cycle instead of my boss briefs. I am not sure if it is accurate or not, but a lot of people say the boss material stretches out and loses pop quickly, so just in case I am trying to save them for later.

Vogelphuls from the floor:
SSB 125 DL Bar 315 X 5
SSB 145 DL Bar 315 X 5
SSB 145 DL Bar 315 X 5
SSB 165 DL Bar 365 X 5

Hanging leg raise with 35 lb chain on feet:
3 sets of 8 reps

45 * Back Extension holding kbs (a Hyper ext KB Deadlift sot of)
24 Kg X 3 sets of 10 reps.  These fired up my glutes pretty well.

Let the pain begin.

Friday, August 3, 2012

Upper extra work

Crazy bells (kettlebells suspended by bands on a bench bar):  I ended up doing 3 or 4 sets with a 12 and 16 Kg on each side for 10 reps and 3 sets with 95 lbs and a 16 Kg suspended for 8 reps.

Log Strict press: 
100# X 10
150 X 2 sets of 8
190 X 5
240 X 3
170 X 3 sets of 10

Dick's Press:
45 X 10
95 X 10
115 X 10
135 X 8
115 X 15

Monster Mini face pull for Rear delt/external rotator work: 4 sets of 15. 

Nothing special, but a little work.

Wednesday, August 1, 2012

Squat night rack pulls

Since we squatted Saturday and I will start squatting twice a week this coming Saturday we skipped squats and went with some rack pulls.

We started with the bar about an inch or two below the knee and added mats to stand on every set.
We worked up to 495 for 3's and added mats from there ending with 7 mats.  A decent amount of work without killing us (4 or 5 sets with 495 lbs)
Hack Squats: 1,2,3,4 plates per side all for 1 set of 8
reverse hyper with blue band for added back traction: 2 sets of 15
Lying leg raise with chain on feet: 3 sets of 10 with 35 lbs of chain.

The countdown to Saturday has begun. 

Monday, July 30, 2012

The last week or so....

Thursday was upper accessory.  I just did some light bench to get some blood in my pec that was bothering me. then did a bit for triceps and shoulders.
Close grip 3 foam board lockout with 185 and 4 chains per side: 4 sets of 5
Kettlebell double overhead press: 12,16,20,24,28,32 Kg all for 1 set of 10
Double Kettlebell triceps ext lying on floor: 16,20,24,28 Kg all for 1 set of 10

 I squatted Saturday instead of Wednesday.  We did free squats with the straight bar in briefs.
595 X 1
685 X 1
775 X 1
775 X 2
865 X 2 reverse band
It wasn't a hard day, but it felt decent to get a little weight on my back.  I will be starting a training cycle this coming Saturday, so I didn't want to blow it out.

Monday we Benched.  I wasn't sure how angry my pec was going to be so I warmed up slow and took my time.  I felt good enough and decided to use my loose shirt for some low board work.
495 X 2 off 2 board with maddog slingshot.
loose phenom shirt on from here out
555 X 2 off 2 board
585 X 2 off 1 board
635 X 2 off 1/2 board.  I don't keep track that well, but I think this may be a PR in that shirt.

Rolling Triceps ext: 40,50, 60, 60 all or 1 set of 10

Dead stop dips with green band over shoulders: 4 or 5 set of 6 or 7 reps.

Strict overhead press with squat machine:
1 plate X 2 sets of 8
1.5 plates X 2 sets of 8
2 plates X 2 sets of 8

I was fortunate enough to get an invite to go to the Worlds in Vegas in November, so I will start my training cycle Saturday for that meet.

Tuesday, July 24, 2012

Deads and bench day all in one

Saturday we pulled with weight on  4" boxes with chains.  Bar weight was 405, and all set were conventional
2 chains X 2
4 chains X 2
8 chain X 2
10 chains X 2
12 chains X 2
14 chains X 2
16 chains X 2
455 in bar weight and 14 chains X 1We had a big group so that was it for the deads.

45 degree back ext with cambered bar:
45 X 8
95 X 8
135 X 8  Should have done more, but time was runnen out...

Close stance ass to grass squats on squat machine (yea it sounds lame, but it is a great machine)
2,3,4,5 plates a side all for 1 set of 8 reps.  Quads were smoked from these.

Out of time and done...

Monday was floor presses.  It was not my best workout...

135 X 2 sets of 10
185 X 2 sets of 10
225 X 2 sets of 6
275 X 5
315 X 2 sets of 3
365 X 2 sets of 3
405 X 2 sets of 2
455 X smashville twice.  It felt heavy as hell, and wasn't really even close to getting it. ugly it was...
405 X 5 I had been doing fairly strict presses, but getting smashed twice was a bit irritating, so I used a bit of the belly toss method on my last set so i would feel better about my terrible bench night.

We set up a multi-function/swiss bar in our suspension straps for lockouts with a doubled up purple band:
bar and band X 5
1 plate X 5
2 plates X 2  I had a bit of a twinge in my right pec up near my armpit/ font delt area of my pec so I just called it there for the presses. 

Geen band pushdowns: 4 sets of 20

Tuesday I did some light work just to get some blood in my pec.
bar X 2 sets of 20
65 X 2 sets of 20
95 X 2 sets of 20

Overhead press with ba: 2 sets of 20

The pec strain isn't too bad, just irritating to tap out on a fun exercise...

Thursday, July 19, 2012

Russians part II and Too fat for a dip belt

Wednesday was our second week of Russians.  We kept all of the bar weight the same as last week, but added 2 more chains per side (so 6 per side this week):
505 X 5
595 X 3
645 X 3
685 X 3
595 X 5
It wasn't the best or worst night ever.  My form was a bit off and i was doing a hip shifty thing in the bottom that made me suck most of the night, but at least I didn't get smashed on any reps.

Arched Back good mornings with safety squat bar:
125 X 8
165 X 8
215 X 2 sets of 8  Honestly, I don't think I have ever done these before.  Normally I just round back everything and "just get it up".  In other words I sucked at these and they were much harder than anticipated, so I plan to do more until I suck much less at them.

Ab crunch with Spud, Inc. long ab strap on the row machine:
5 sets of 15

Reverse Hyper: 3 sets of 12 With ~ 500 #

Thursday Upper body accessory night.

Speed bench.  I used a twisted purple band behind my back on all sets with varying grips..
135 X 3
155 X 3
185 X 3
195 X 3
225 X 3

Incline DB Press:
65,75,85,95,105 all for 1 set of 8

Dead stop dips using a Spud, Inc. long reverse hyper strap because I am too fat to use our regular dip belt and have room for the plates not to castrate me.  Video on our youtube page.
25 lbs X 8
45 X 8
75 X 8
90 X 8 
135 x 8 

Seated Overhead press with bar suspended  in suspension straps  right below chin level:
95 X 8
145 X 8
185 X 8
215 X 8

Lat Pulldowns with semi wide grip:
6 sets of 10 starting at 150 and going up 10 lbs each set.

Monday, July 16, 2012

First night Back in a shirt

I wanted to handle some heavier weights up top tonight so we used a short green band for reverse band bench.  The band almost let all the way off at the top and I have no clue how much it took off in the bottom...
255 X 3 sets of 10
295 X 5
435 X 2 sets of 5
475 X 2 sets of 3
525 X 3 off 2 foam boards
575 X 2 off 1 foam board with a slingshot
I was up in the air about shirting tonight, (my R button doesn't work right sometimes, so shirting almost read shiting before I proof read...funny), but my pec wasn't bothering me so I figured I would use my loose (58 Phenom) to get some heavier weight in my hands.  It has been at least a month since feeling 700ish
615 X 2 off 2 board
665 X 2 off 1 board
705 X 2 off 1/2 board.  This set actually felt pretty good.  I touched much sooner and easier than I had anticipated.  Then again it was my loose shirt, and I am a svelte 315 so it should touch a half board easily. 

We rigged up Spud, Inc. suspension straps with a cambered bar so it was about about 2-3 boards high off the chest and did dead stop presses.  They were about as hard as I had thought, and I sucked pretty good at them.  My triceps need a lot of work right now.
135 X 5
225 X 8
315 X 2 sets of 5
325 X 5

T Bar close grip row pulled to upper chest:
~125 lbs X 10 sets of 10 reps  It wasn't that hard but they grew on me after 6 or 7 sets.

Not a bad night all in all.  I will probably do some more raw or slingshot work next week and shirt up in my tighter shirt the week after to see which one i will use at my meet (8 weeks out right now I think).  If I keep my body weight down around 315ish I think I should be able to use my 56 phenom, but once them meet gets closer I will know for sure.

Saturday, July 14, 2012

Pull'en offa Blocks

We did sumo pulls for the first time in ages with the weight on a ~3" Box.
315 X 2 sets of 3
405 X 2 sets of 5
495 X 2
555 X 2
585 X 2
635 X 2
635 X 3
635 X 4  These went pretty well.  I tried to keep the weight manageable and work on my form and keeping my back arched / flat instead of letting it cave in like I normally do.

Conventional Deads form and more back work off of the blocks.
405 X 5
495 X 5
585 X 5

Elevated Glute ham raise: 3 sets of 6 with only my slimfat body weight of 314 lbs.  I tried moving up a notch from where I normally do them and Spud said I sucked.  From that I found out I had been doing glute hams wrong the majority of the time.  I was using to much back and momentum instead of using my hamstrings to get my fat ass up.  I think glute hams just got a lot harder for me....but more beneficial too I hope.

Slimfat is the new Sexy.

Friday, July 13, 2012

Extra upper

Speed (ish) bench.  Warmed up pretty well and tried to get some blood in my pec to encourage some healing and actually did somewhat of a speed workout (which never happens)
45 X 20
95 X 20
135 X 2 sets of 10
185 X 2 sets of 3
205 X 2 sets of 3
225 X 3

Incline BArbell Press:
135 X 8
185 X 8
205 X 8
235 X 8
225 X 8

Chest supported row using a Spud, Inc stump strap around my wrist so I don't use too much biceps to pull.
2 Plates X 10
3 plates X 3 sets of 10

Kettlebell snatch press one arm at a time:
20,28,40 Kg all for 1 set of 8 per side

Wanted to do a bit more but it was late and everyone else was tapp'en out so saved a bit for Saturday.

Biggest Upper body accessory crew we have had in a long time!

Wednesday, July 11, 2012

Russian Wednesday

We did some box squats with the buffalo bar Russian style.
chain weight was 120 lbs on all sets
bar weight 505 X 5
595 X 3
645 X 3
685 X 3
595 X 5

Leg press:
4,6,8,10,12 plates all for 1 set of 12 with close stance

Weighted sit ups on bench:
95 lb X 2 sets o 10
145 X 2 sets of 10

That was it for tonight.  Not a bad night.  Decent squats.  Had some form issues that have been reoccurring where I shift to the right in the bottom.   Not exactly sure what the deal is with that, may just be a muscle imbalance or something like that. 

Monday, July 9, 2012

Monday Bench day

Since I strained my pec a bit last week I took it slow today.
55 X 2 sets of 10
105 X 2 sets of 10
155 X 2 sets of 10
195 X 2 sets of 10
235 X 2 sets of 10
255 X 2 sets of 10
285 X 5
305 X 5  These didn't feel bad, and the Pec didn't bother me much so should be much better next week.

Close grip cambered bar press off the squat box:
95 X 5
95 lbs and blue band X 8
135 and blue band X 8
185 and blue band X 6
225 and blue band X 5
185 and blue band X 6

Bent over row to upper chest:
225 X 3 sets of 8
275 X 1 set of 8

Kettlebell Side Snatch: 12,16,20,24 Kg all X 1 set of 8 each arm.

Face Pull with green band: 4 sets of 10.

Good workout with decent volume.  My Pec didn't bother me much so should be back on track for picking up the pace next week.

Sunday, July 8, 2012

Saturday Pain Day

We did another week of Vogelpulz in the rack with the dead bar about 3" below the knee.
I did triples with all kind of different weights (about 8 sets) changing the SSB Weight and the rack pull weight, so I will just list the last 3 heavy sets
SSB 305 and dead bar 315 X 2 sets of 3
SSB 335 and dead bar 315 X 1 set of balls out hard as hell 3.

Shrugs: 315, 405, 495 all for 1 set of 10

Reverse hyper with blue band around back for added traction: 2 sets of 15

Wanted to do some more, but ran out of time.  Not always a bad thing....left a bit in the tank.

Friday, July 6, 2012

The past weeks action

Saturday was deadlift test day for conventional.  I worked up to 585 and it went fast, then 675 went better than it normally does, but much slower than the 6 plates.  725 didn't feel all that much heavier than 675, but I pulled the normal Dale and got it close to finish and died out. 
Belt squat belt using Spud, Inc. belt squat belt standing on bumper plates:
200 X  2 sets of 8
300 X 8
400 X 2 sets of 8

Reverse hyper: 4 sets of 15

Monday Raw bench sot of...
Used the fat bar for a change:
165 X 2 sets of 10
215 X 2 sets of 8
255 X 2 sets of 6
305 X 4 The plan here was to use about the same weights I used last week for 3 reps, but do 4's this week.
345 X 4.  I was warmed up good by now and this was the best feeling set so far until my pec got cranky.  It didn't hurt bad, but called it there for the pressing so I wouldn't rip it.

Triceps extensions with ez curl bar and mini? band looped under the bench attaching to the bar sleeve:
85 X 15
85 X 15
105 X 15
125 X 12
85 X 16

Bent over row to upper chest (for upperback and rear delts)  I have not done these in years for some reason. 225 X 5 sets of 8

Wednesday was the 4th of July so we trained at 10 much to my disliking (It actually wasn't too bad)
Cambered bar box squat with a blue over the plates.  I'll save you the warm ups, and pick up when briefs went on.
3 plates X 3
4 plates X 2
5 plates X 2
5 plates X 3
5.5 plates X 3 lowered the box slightly
6 plates X 2  I had 3 in me, but the bar was sliding down my back so I called for the rack.

Glute hams with back elevated about 10 inches:
bw (which is shriveling to a weakling 310 lbs) X 8
bw X 8
25 plate X 5, then 3 with bw
25 plate X 5, then 4 with bw

Long ab strap crunch X 6 sets of 12

Thursday Upper extra work
Bench:  just tried to get some blood moving around and stretch it out.
55 X 2 sets of 20
105 X 2 sets of 15
150 X 4 sets of 15 with some varied grips.  I added a chain on each side for a set and it started talking a bit so just backed off.
Seated on floor KB overhead press: 16,20,24,28 Kg all X 8 reps.  Nothing to hard, but a little work
DB Row: 100,110,120,130 all X 1 set of 10
Band chest flys: 3 sets of 15

Decent week of training.  More fun planned for Saturday morning!

Wednesday, June 27, 2012

Lots of catching up to do...

Squat last wednesday:
Safety squat bar raw with with a slightly below parallel box:  worked up to 435ish for 4 or 5 sets of 3
45 degree back ext with cambered bar:
Bar X 8
105 lbs X 8
135 X 3 sets of 8  These were absolutely awful.  My low back was blown up so much I couldn't walk more than 10 feet before I wanted to sit down.
Chain Leg lifts with 1 big chain: 3 sets of 10
Reverse Hyper: 4 sets of 15 with 400 #

Thursday Upper Extra work:
Standing log press:
100 X 3 sets of 8
150 X 5
200 X 3
245 X 2 sets of 3 and 1 set of 4.

Close grip Bench using 2 foam boards adding a chain each set.
Bar weight was 185 and worked up to 5, 6 then 7 chain per side for 1 set of 5 each. 

Hammer Machine press: worked up to 3 plated for 3 or 4 sets of 10

Saturday Dead less day again.
Cambered bar suspended good mornings.  It has been too long since I have done these.  Since everyone hates them except Spud I said figured we should do them.
worked up a plate at a time to 575 for 2 sets of 3 and a set of 5.  I was a bit hung over and sleep up until 5 plates so it all felt bad until then.  But once I woke up everything felt better.
Front squats: 135 X 8, 225 X 5, 315 X 5, 405 X 2 sets of 5, 455 X 3 (sucked it on this one.  Looking for 5, but not gonna happen).
Straight leg lifts with chain on ankles: 3 sets of 5

Monday RAW Bench Work!
145 X 3 sets of 10
235 X 2 sets of 8
285 X 3
325 X 2 sets of 3
345 X 2 sets of 3
365 X 2 sets of 3
375 X 2 sets of 3  I have not gone this heavy raw in honestly and shamefully at least a year or two.  I absolutely hate raw benching, but need to work on it some more (by evidence I can barely triple my body weight raw....)
EZ bar triceps ext with chains (a bit more than a 90 degree angle in the bottom to save the elbows a bit)
85 lbs and 1 super fat chain X 8
85 lbs and 2 chains X 8
85 lbs and 3 chains X 8
85 lbs and 4 chains X 6 or 7
Side Shoulder raise: 40 X 10, 50 X 2 sets of 10, 60 X 10

External rotator cuff work: 3 sets of 15 each arm.  All that raw work had my left shoulder crunk up pretty good. 

Suck ass Everything is heavy  Squat Wednesday with the straight bar:
145 x 2 sets of 8
235 X 5
315 X 3
405 X 2
Briefs on from here out
595 X 2
685 X 2
Suit bottoms on
775 X 2
Straps up from here on
865 X 2
915 X 2  Honestly these last two sets felt heavy as hell and mechanically ugly.  I did what I wanted to though (just not as heavy), and kept the feel for the suit.  I was a svelte 315 tonight though so the suit and briefs were not giving much pop, but I will fatten up after a while.
Reverse hypers:  I had an idea and it worked out pretty well.  I looped a blue band under my arms and had someone choke it off to a machine in font of the rev hyper during my set.  The band gave extra traction to my upper back when my legs came unde and helped with decompressing my spine. We did 2 sets of 15 with one blue and 2 sets of 15 with 2 blues choked off.  It worked well, so if your back is crunk up, give it a try.

Monday, June 18, 2012

Back in the Shirt Monday

I wanted to see how the new bench set up felt in my shirt, so i put my loose phenom on tonight.  Still felt as crappy as it did the week before, just with heavier weights.
135 X 10
205 X 10
225 X 6
315 X 2
405 X 2 off 2 foamies
Put 58 Phenom on
495 X 3 off 3 board
545 and 2 chains per side X 3 off 2.5 board
545 and 3 chains per side X 2 off 1.5 board 

Took the shirt off for some slingshot close grip work:
315 and 3 chains X 2 sets of 5
315 and 4 chains per side X 2 That was about all the benching my arm was going to give me today so just called it there.

Kettlebell Double Snatch Press:
20,24,28,32 Kg All for 1 set of 8 each

Lying KB Triceps ext:
16,20,24,28 Kg all for 1 set of 10 each

Did a little pec and biceps stretching afterwards with a band.  Fairly sure I will feel this in the morning...

Sunday, June 17, 2012

Saturday Deadish workout

I am trying a little something different for my deadlift right now....No "deadlifting".  That is a bit over simplified, but I am trying to work all the movements that will help my pull without actually pulling off the floor for a whole workout more than once a month.  One thing is for sure, it makes you be more creative in exercise selection and it has gotten me smashed two Saturdays in a row.

Romanian deads:
135 X 2 sets of 10
225 X 8
315 X 5
405 X 3
495 X 3 Straps on
545 X 3 Straps on
585 X 2 sets of 3 straps on
635 X 2.75 with straps.  I should have stuck with 6 plates, but what the hell....The third was almost locked out, but not convincing enough to call it good.  I think my eyes almost fell out in the bottom this set.

Elevated Band deads conv off about a 5-6" Deficit (high enough to smash the top of my feet when I dropped the bar the first rep):  Not sure why I did these, but Desi had it all set up and it looked painful so I tried it.
135 X 5
225 X 2 sets of 3
275 X 2 sets of 3  My lower back was sufficiently toasted

Hanging Leg raise with Spud, Inc. hanging ab straps:
my Fat legs X 10
1 chain around feet X 2 sets of 10
a fatter chain around feet X 2 sets of 10

Reverse hyper: 3 ssets of 15 with ~500#

Friday, June 15, 2012

Upper accessory Day

Strongman Log Press:
100 # X 3 sets of 8
150 # X 2 sets of 5
200 # X 3 sets of 5

Incline DB Press:
60,70,80,90,100 # all for 1 set of 10

Chest supported Row:
1 plate X 8
2 plates X 8
3 Plates X 3 sets of 8

Close Grip Press with chain off of 2 foamies.  I did more of a strict press than the normal belly toss.
1 plate and 2 chains/side X 5
1 plate and 4 chains/side X 5
1 plate and 5 or 6 chains/side X 5
185 and 6 chains X 3 sets of 5.  These were not killer hard, and could have pushed it more, but I will add a little bit at a time since this is only my second upper accessory workout in about 2 years.

It was a decent day.  Still having a lot of forearm pain from what ever I did to it at the meet, but it hasn't fell off yet so I will take that as a good sign.

Wednesday, June 13, 2012

Box Squats and Rack Pull'en

Box squats with Buffalo Bar:
145 X 2 sets of 8
235 X 2 sets of 6
325 X 3
415 X 2
505 X 2
Put size 50 ACE Briefs on.  Down about 10 lbs since the meet so they were a bit looser than I was hoping.
595 X 2
645 X 2
685 X 2
735 X 2
775 X 2 sets of 2 around parallel.  Neither of these sets were particularly impressive.  I started doing my little shift to the right in the bottom of the squat on the second set so just called that good enough for the night.  Not sure if I am protecting something or why I do it, but it happens every once in a while.

Rack Pulls Conv with the bar an inch or so below the knee.
315 X 3
405 X 3
495 X 3
585 X 3 sets of 3  I didn't plan on going super heavy with these, but wanted to include them in the workout.  I will do these more often with sub maximal weights to work on learning how to keep my form and use my glutes to lockout stronger.  I have to be one of the most frustrating people to coach on the deadlift, because I will pull what ever is on the bar fast as hell off the floor then stall about 3" from lockout because I can't figure how to use my ass.  I'm going to figure it out and get my pull respectable soon!

Reverse Hypers: 4 sets of 15 with 500#

Tuesday, June 12, 2012

Monday's Band Benching

I tried a new bench set up to see if it helps my arch.  I absolutely hate it so far, because I am used to using no arch and more leg drive, but I will keep using it and see how it goes.
Close grip Bench with doubled up light bands: worked up to 275 X 3 off of 2 foam boards.
Close grip 3 board work with the bands: 225 X 5, 315 X smashville.  The 225 didn't feel bad, so I thought I'd make the jump to 315.  I worked on getting a bigger arch and had Spud and Charles pushing, pulling, and contorting me into position.  I had a much better arch and exactly zero dive in the bottom...

Super wide grip Bench with slingshot:
315 X 5, 405 X 5, 455 X 3

Shoulder Machine Press:
50 X 10, 100 X 10, 150 X 66 or 7, 200 X an ugly 2, 150 X 6, 100 X 7

Kettlebell ext off floor (kinda like nose breakers, but a little more than a 90 degree bend at the elbow in the bottom to save the elbows a bit):  20 Kg X 8, 24 Kg X 8, 28 Kg X 7 or 8. 

Got some good work in.  A few more raw sessions before getting back in the shirt.

Saturday, June 9, 2012

Accessory and Ass whoopen Saturday

I have been slack in my upper body accessory work and it showed at the meet with sub par bench attempts.  Thursday was the first "upper auxiliary" day in a while, but will not be the last.
Straight bar close grip presses off the squat box out of mono:
bar X 10
105 X 2 sets of 10
105 and 1 blue band per side X 3 or 4 sets of 10
DB Row: 65, 75, 85, 95 all X 10 reps

Not a killer workout, but still feeling a bit beat up in the elbows from the meet, and my training client showed up so short and sweet for the first night back.

Saturday lowerbody day.  I had wanted to try some Chuck V inspired safety squat bar with deadlift training (vogelpohlz I have heard them called), and today seemed like the right day, so we went at it.  We did them in the rack for the first time with the DL bar about 2-3" below the knees.
SSB 1 plate Dead 1 plate: 2 sets of 5
SSB 1 plate, Dead 2 plates X 5
SSB 1 plate, Dead 2.5 plates X 5
SSB 1.5 Plates, Dead 3 plates X 3
SSB 2 plates, Dead 3 plates X 3 (max effort/shart city on these 2 sets)
SSB 2 plates, Dead 3.5 plates X 2 sets of 3.  These were freak'en awesome!  It absolutely smashed everyone who did them including me.  None of us were good at them, so hopefully we can do these every so often to help target our weak points and stop sucking on the deadlift.

Glute Ham Raise:
Bodyweight (a lean 322) X 8
Holding a 25lb plate X 3 sets of 8

Reverse Hypers: 3 sets of 15 with ~600#
Lying Leg raise with chain on feet:
2 chains X 10
3 chains X 10
4 chains X 10 dropped to 2 chains for 10 more reps. 

That was all that was in the tank today, but I am excited we tried these today.  More pain ahead.

Wednesday, June 6, 2012

Meet Rundown and back to Training

So the meet didn't go as well as hopped.  I got a 953 squat in and missed 1028 once on depth and once on a balance issue.  Then missed 716 on the bench 3 times in a row.  The last one was actually pretty close, but no cigar as they say (at least that's what they say when you F it up).  Good thing I have a great wife that brought me a bottle of Captain to commiserate with while I watched the rest of the meet.

I got to meet a lot of cool people and saw some great lifting so not all was lost.  The highlight of my meet was the damn TV reported that kept trying to interview me after I bombed.  Good thing that drinking actually makes me a nicer person so I didn't want to punch him in the face too much when he came the second time insisting to interview me (although I thought my wife was close to hitting him).  Oh well.  Back to training on Wednesday.

Box squats with cambered bar:
165 X 2 sets of 10
255 X 8
345 X 3
435 X 3
525 X 3
605 X 3
Put old ace briefs on for these last two sets.  These didn't have as much pop in them as I had hoped.
705 X 2 sets of 3.
Kettlebell double swings:
24,28,32,40 Kg all for 1 set of 10 each
Reverse Hyper:
3 sets of 12 with around 500#
Wheelbarrow: 3 passes of about 40 yards or so with 2 or 300 #.

The plan for the next 3 months is to do about 5 or 6 weeks of training to bring up some weak points then put together a 5 or 6 week cycle to get ready for a meet in September to see what worked and what didn't.  I need more platform time and more experience to become a better stronger lifter.

-  Angry training ahead!

Tuesday, May 29, 2012

Bodybuilder Friday

Friday was my last day in the gym before the meet.  I just wanted to get some blood moving around and do some stretching, but nearly died instead...

Wide grip lat pulldowns: 5 sets of 10
Incline DB Press: 4 sets of 15
One arm overhead press: 2 sets of 20 each arm
Front Raise: 2 sets of 20
Side Raise: 2 sets of 20
Lying plate ext: 3 or 4 sets of 20
External Rotator work: 3 sets of 15 each arm
Green band standing crunch: 2.5 sets of 10.  I got 2 sets in and about 5 reps into my third set when POW, I am on the ground.  The band had made a clean break while I was in the very bottom of the crunch sending me to the floor.  Luckily I was able to break my fall with an elbow instead of my face....

Everything is starting to heal up a bit and I am stating to feel antsy without training for a few days (which will get worse as the week goes).  My openers for the meet are around these numbers.  I say "around" because I think they are using Kilo's so who knows what the actual number will be.
Squat: 950ish
Bench: 715ish
Dead: 650ish

The plan is to hit these conservative openers and go from there.  I am looking forward to a good meet and week end with PR's for myself, Barry, and the Dez.

Wednesday, May 23, 2012

Monday and Wednesday's Training

Monday was the last bench session:
I'll save you the warm ups...
405 X 2 sets of 3 off 2 foamies
405 X 2 sets of 3 off a 2 board
455 X 2 sets of 3 off a 1 board with a slingshot
spoon press on incline:
60 lbs X 2 sets of 10
70 lbs X 2 sets of 10
One arm DB Overhead press (just a blood mover): 35 lbs X 2 sets of 20
front and side shoulder raise: 2 sets of 20 each side with 10 lbs....more blood and recovery than anything.

Wednesday was the last training day with anything of decent weight.
normal warm up then added briefs
595 X 2
645 X 5 sets of 2 with a pause in the bottom.  By the 3rd and 4th sets I actually got my briefs all the way on and hit decent depth (a surprise to me, but a good thing).
Standing blue band crunch: 3 sets of 15
Spud, Inc. Hanging ab straps high leg raise: 3 sets of 8.
Reverse Hypers: 3 sets of 15 with 400#.

Just one more blood moving/pump up day on Friday and it is rest time until the meet.  Nothing feels great, but nothing feels to bad on my body so that means I trained hard enough but not too hard.  I plan on spending the next week and a half resting, and getting everything feeling good for the meet.

Saturday, May 19, 2012

This Week's Workouts

Monday Bench:  I will share the highlights...
warm up then
405 X 1 off 2 foamies
495 X 1 off 1 foamie and maddog
635 X 1 off a 3 board
675 X 1 off 1.5 boards
705 X .89  Yes I actually got 705 to touch a came up decent, but got over my face before lockout.
725 X 1.99 off a 1 board.  Again, got over my face with the second rep and threw it into the racks before lockout.
725 X 1 off 1 board.  I tried for a second, but knew I was gassed after one ugly rep.
I did not do much after this.....I owe thanks to Murph at Total Performance Sports (TPS) for helping me out with some shirt and technique adjustments.  This was the lightest weight I have ever gotten to touch in this shirt.  Thanks Murph!

Wednesday squat:
Normal warm up and put briefs of for:
645 X 1
735 X 1
Suit on straps up for 825 X 4 sets of 3.  This was a good amount of work for me.  None of the weights felt heavy, but doing 12 reps of 800+ lbs is something I have not done before, so I was happy with it.
Reverse hypers: 3 sets of 15 with 500
Standing band Crunch with blue band: 3 sets of 15
Standing long ab strap crunch: 3 sets of 10 heavy

Saturday Deadless deads day
I decided that I wasn't going to do another real deadlift day before the meet, but I had to do something so I did Romanian deads instead.
315 X 2 sets of 5
365 X 2 sets of 5
405 X 3 or 4 sets of 5  Back and hamstrings are fired up from these already.
Hanging leg raise X 12
Hanging leg raise with med ball between feet: 2 sets of 10
Hanging high leg raise: 1 set of 10
Reverse Hypers: 2 sets of 15

Just 2.5 more workouts before it is rest time.  Monday and Wednesday will be 60-65 % days, and then just a light blood day Thursday or Friday. 

Sunday, May 13, 2012

Smurf Deads

Today  was the last day for me to feel something a little heavy before the meet.  The plan was to work up to something around my opener that still had decent speed to it.
135 X 3 sets of 5
225 X 2 sets of 4
315 X 3
405 X 1
495 X 1
I put the smurf/boss suit of from here on out.
585 X 1
635 X 1 This one felt fine, but a little jerky.  Pulled to fast off the floor and the bar kinda whipped at the top.
635 X 1 More controlled off the floor and smoother than the first set
675 X 1 I got a bit too fast off the floor on this one and had the same bar whip issue at the top.  It felt light, so I guess that is a good sign.
Glute Ham raise
Bodyweight X 10 (a svelte 324lbs)
Holding 25 lb plate X 3 sets of 8.  I used to suck at these much more than I do now, and believe it or not this was a pr (sets and reps) for me.
lying bar almost sit ups:
95 lbs X 8
145 X 3 sets of 8
Bent over rear delt db raise:
30 lbs X 4 sets of 10
reverse hypers: 3 sets of 15 with 400 #.

I have one more week of real training before I start backing down to recover for the meet.  I plan on touching something in my shirt Monday (hoping for around 730-740).We will see how things go and formulate a game plan for openers from there.

Wednesday, May 9, 2012

Last Heavy squat before the meet

Squat with straight bar:
145 X 2 sets of 8
255 X 5
345 X 1
455 X 1
Put on BOSS Briefs
635 X 1
725 X 1
Put Boss Suit on
825 X 1
925 X 2.  The plan was a triple, and felt like I was good for it, but kinda lost my balance right before going down on the third rep so I called for the rack instead of being dumb.
945 X 2  These were deeper and had a little more pop on them than the first set so I was happy with that.
Reverse Hyper: 500# for 3 rounds of 15
Blue Band standing ab crunch: 6 sets of 15

The last of the somewhat heavy squats are in the books until the meet.

Tuesday, May 8, 2012

The past few days

Saturday I went down to Myrtle beach to the SPF Meet to help Travis and Charles out.  Both of the guys had good days and hit PR's on all lifts. 

Monday Bench work.  I sucked most of the night...
135 X 3 2 sets of 10
185 X 8
225 X 2 sets of 5
315 X 3 off 2 board
405 X 1 off 2 foamies
495 and maddog slangshot X 1 off 1 foamie
Put my shirt on (56 phenom)
635 X 1 off 3 board
675 X 1 off 2 board
745 X didn't touch half board, and kinda pressed it...
745 X .75 I Kinda touched a half board, but sucked on the press over my face.
765 X smashville.  I brought it down better until about an inch from the half board then got stupid with it again... It came up a few inches, but not far enough not to consider it the winner. 

I didn't do any accessory work as I was pretty well gassed.  I plan on tweaking the shirt a bit more next week to see if it will let me touch a little easier.  Time will tell...

Wednesday, May 2, 2012

Squats in boss suit

Tonight was the one night in the cycle that I got to go a bit heavier so I was a little excited to try some new things with my suit and get a good feel for it.
145 X 2 sets of 6-8
235 X 5
245 X 3
345 X 1
455 X 1
Put my tight boss briefs of (about 15 minutes to get on as usual)
635 X 1
725 X 2
Put my suit on.  I folded the legs up just about an inch all the way around the bottom so they would slide up a bit better and let me push my knees out a little more.  It seemed to work well.
825 X 2 straps on loose
955 (something close to an opener) X 1 with a depth call that put me right at parallel or a fat man's leg hair below parallel for a brief second.
1055 X 1 reverse green band single.  I tightened the straps on the suit down much tighter than on my 955, and what a world of difference.  It felt like a band new suite, as I had never worn the straps tight for the squat with this suit yet.  The pick up felt solid and everything went well with it so I am pleased. I used a light knee wrap on this set for the first time in a while, and it felt good.  This is probably a bit over what I want to take on my second attempt (1015-1025 ish), but it went well enough for a reverse band....
Reverse Hyper: 3 sets of 15 with 500 #
Hanging high leg raise: 4 sets of 6-8 reps

The GPP Portion of the night was getting a step mill down a flight of stairs and a new one up stairs.  Honestly it was not easy, but far from the worst gym furniture moving experience I have had at the gym. We had plenty of help (miraculously) so it was over pretty quick.

More GPP Handling two of our guys at the SPF Myrtle Beach meet this Saturday.  If you are nearby, come and check out the meet.

Monday, April 30, 2012

Deads and Active Bench Deload

Deads against  purple bands Saturday
135 # 3 sets of 8
225 X 5
315 X 2
405 X 1
Put boss suit on
455 X 1
495 X 1
545 X 1
585 X 1.75 (the first rep came up a bit faster than I thought and lost my balance).  I slowed the second rep down enough to not fall back and make it harder than it needed to be.
495 X 2 Went pretty well.
Glute Ham Raise: BW X 8, purple band X 4 BW X 4, Purple band X 5, BW X 5
reverse hyper with Blue band and 400 # as resistance: 3 sets of 15
Pretty sue I did some abs as they are sore today, but what they were escapes me.

Monday Bench was an active deload out of the shirt.  All sets were done off 1 foam board
315 X 5
365 X 5
405 X 5
455 X 5 maddog slingshot
495 X 5 maddog
545 X 3 maddog.  I was hoping for 5, but not to be tonight.
Close grip 4 board press:
405 X 5, 495 X 2 sets of 5
Double kettlebell Clean and press: 20,24,28 all for 1 set of 8
Lying Plate Triceps ext: 45 X 20, 70 X 20, 100 X 20, 100 X 15
Long ab strap crunch: 3 sets of 15

Looking forward to squatting some weight Wednesday...

Wednesday, April 25, 2012

Active Deload

Active Deload Squats:
Squats with the straight bar (unfortunately) in loose old ace briefs:
bar weight was 505 and added a few chains per side per set.
2 chains a side X 2
4 Chains a side X 2
6 chains a side X 2 sets of 2
Reverse Hypers: 2 sets of 15 with 500 #
Lying leg raise with chains on shins: 4 chains X 3 sets of 8
Standing average band crunch: 3 sets of 15

Nice easy night.  Should be rested up for Saturday Bands pulls

Monday, April 23, 2012

Benchen Monday

135 X 3 sets of 10
225 X 2 sets of 6
315 X 3 off 2 foamies
405 X 1 off 2 foamies
495 X 1 off 1 foamie with maddog slingshot
Put 56 Phenom on
635 X 2 off 3 board
725 X 2 off 2 board
765 X 1.75 off 2 board.  The first rep went well, but got out of position on the second (got a bit handcuffed and my elbows flared to try and catch it taking the weight over my face about 3-4 inches from lockout.
765 X Dump on a 1 board.  I tried to drop it in a bit to low and gracefully placed it on the board and the guys took it.
725 X 2 1.5 airboards
745 X 1 off a 1 board
Close Grip Bench with slingshot off 1 softie
315 X 5
365 X 5
405 X 5
495 X 3 with maddog slingshot

Not a bad night considering I weighed in this morning at 329 lbs (about the heaviest I have been), and was still able to get 745 to touch a one board which I have never done before.  I am learning more about my shirt and getting my set up better.  Feeling better by the week, so hope it will continue through the week.

Sunday, April 22, 2012

Speed Squats and deads

Speed Squats off a box with Buffalo Bar:
325 X 2 sets of2
375 X 2 sets of 2
375 and blue band X 3-4 sets of 2.  I have not done speed squats in a long time, but I must say they felt pretty good today even without briefs.
Speed Deads Sumo:  Same Band set up as last week with a light band stretched over the bar.
315 X 3
I wore my boss suit to see if I could learn it a little more and save my hips a bit.
315 X 2
365 X 4 sets of 2
405 X 2 sets of 2  It took me at least 3-4 sets to finally get my suit worked up where I wanted it and could get to the bar in a decent position.  The moral of that story is don't forget to wear under armor shorts if you are fat and wearing gear that day.
Banded good mornings with blue band choked off: 3 sets of 15
Spud, Inc. long ab strap crunch: 4 sets of 15

Wednesday, April 18, 2012

Squat opener day

Squats with straight bar:
145 X 2 sets of 10
235 X 2 sets of 5
325 X 2
455 X 1
Put Boss Briefs on
635 X 1
725 X 1
Put New Boss Suit on with the straps loose
825 X 1 (it was just a bit lower than a quarter squat, but man was it fast....haha)
955 X 1 This is or is close to my planned opener.  I cut it a bit high, but felt comfortable with the weight.  Now just need a bit more depth.  3 more w"real" workouts to get one to depth so I should get 'er down.
955 X 2 with average reverse band.  This set was a bit deeper than the last, and actually got an up call on my second rep.
Reverse Hyper: 3 sets of 15 with 400 #
Standing Spud,inc long ab strap crunch: 4 sets of 12

Tonight was the first night in the new boss suit and brief combo and it went pretty well.  It is easier for me to spread and stay in good position in the bottom, so we shall see how it goes next time around.

Monday Bench Active Deload

Monday I wanted to try something a bit new.  I wanted to give my body a little break from heavy benching, but wanted to kinda train through it too.  I figured i would us my looser shit and get some work in, but keep the weights lighter so it wouldn't kill me. 
135 X 3 sets of 10
225 X 2 sets of 6
315 X 1
405 X 2 off 2 soft boards
495 X 2 with maddog slingshot off 2 soft boards.  First time using the maddog and I really liked it. 
put Size 58 Phenom on
635 X 2 sets of 3 off 3 board
635 X 2 off 1 board
655 X 2 off 1 board.  I focused on bringing the bar down with more speed on these last two sets and they felt good.  Now I just need to do that with the heavy weight...
floor Press:
225 X 8
315 X 3 sets of 5
Kettlebell Double Snatch: 24, 28, 32, 32, 32 kg all for sets of 8 reps

Squat openers tonight...

Sunday, April 15, 2012

Wednesday and Saturday

Wednesday Started our suit work for squats
145 X 2 sets of 8
235 X 2 sets of 5
325 X 1 set of 3
Put my Boss Briefs of (took about 10-15 min to get my fat tail in them)
505 X 1
645 X 1
735 X 1
Boss Suit bottoms on
825 X 3 sets of 1.  Nothing too hard today for squats.  825 will be around my last warm up at the meet.  This week was more of an active deload week and a bit of suit feeling out for me to see if the boss on boss combo would work for me.
Rack Pulls an inch or so below the knee sumo:
315 X 2
495 X 2
675 X 2
725 X 2 misses.  My grip held fine, but mid back crumbled and missed mid way up on both reps(sucked big.....well you know).
675 X 2
Hanging leg raise: 4 sets of 10

Saturday Speed(ish) deads:  Used a different set up for bands today.  Choked off some light bands on our squat rack and anchored them on some big fat farmer handles.  This let us get our feet wider than the jump stretch board we normally use.
225 X 2 sets of 3
315 X 2 sets of 3
365 X 4 or 5? sets of 3
Romanian Deads:  I have not done these in a while and have missed them...well, missed the back and hamstring beating they provide me.
315 X 5
405 X 5
455 X 5 Put straps on for these last two sets.
495 X 5
Pull Through with average band: 4 sets of 10-12 reps. 
Not a great workout as most of my deads felt far from speedy, but feel petty smashed today so I guess I got some decent work in.

More work to be done...

Monday, April 9, 2012

Suck Monday

135 X 3 sets of 8
225 X 2 sets of 8
315 X 2 sets of 3 off 2 foamies
415 X 1 off 2 foamie
495 X 1 off 2 board with XL Slingshot
Put 56 Phenom Shirt on
635 X 2 off 3 board
725 X 2 off 3 board
725 X 2 off 2 board
735 X 2 off 2 board
725 X nope off 1 board.  Got down to the board decent, but had no drive once I got there...
Nothing felt right all night.  Everything felt heavy and my bar path and set upwere off.  It happens.  Better next time is the plan!
One arm Kettlebell snatch press:
20, 24, 28, 32, 40 Kg all for 1 set of 6 reps each arm.  Somehow everyone turned this into a max effort triceps extension instead of an actual shoulder press.  Hey, I am not hear to judge, but I AM going to make fun of you for trying to cheat on an overhead press...
I had planned on doing one last Triceps movement, but didn't happen.  Had to tend to some customers, and that was that for the workout. 

Saturday, April 7, 2012

Saturday Speed deads

Reverse hypers: 1 set of 15 to warm up
Long ab strap pulldowns: 4 sets of 10
Speed Deads off 3" of mats:
315 X 2 sets of 2
365 X 3
415 X 4 sets of 3
415 X 2 sets of 3 off 2" of mats
Stiff leg deads off of 4" mats/plates standing on band looped over my head
315 X 5
315 and light band X 5
315 and avg band X 5
315 and strong band X 5
Double Kettlebell snatch:  24, 28, 32, 32 Kg all for 1 set of 8 each.
Glute Hams: body weight X 10, 25lb plate X 5 then 4 reps body weight.

Done till Shirt bench Extravaganza Monday!

Wednesday, April 4, 2012

Band Squats week 2 of Sr Nats cycle

Band squats with buffalo bar off a box (2 blues per side)
325 X 1
415 X 1
505 X 1
595 X 2
Added a reverse grey band.  Never have tried band squats with a reverse band.  It Makes the pick up much heavier since it doesn't take much off at the top, but gives enough help in the bottom.  
685 X 1 off a high box...
775 X smashville.  I got out of position in the bottom, plus it was heavy as hell.
Reverse hypers: 3 sets of  15

Monday, April 2, 2012

Deads and Bench'en

Saturday was Speed deadlift day from a deficit.  We stood on 3 inches of Mats and did Sumo Deads:
365 X 2 sets of 3
405 X 3 sets of 3
455 X 1 set of 3
Glute Ham Raise:
 Bodyweight X 8
25 lb plate X 5 then 3 more
25 lb plate X 4 and 4 more
25 lb plate X 4 and 4 more  Hamstrings got a bit sore from these.
Standing blue band crunch: 2 sets of 15
Double Kettlebell snatxh: 20, 24, 28, 32 Kg all X 1 set of 8 reps
Reverse Hyper:
 400 # X 2 set of 10
600 # and blue band as added resistance: 2 sets of 15.

Monday Bench Day: 
55 X 2 sets of 15
105 X 1 set of 10
145 X 3 sets of 8
245 X 2 sets of 5
325 X 2 sets of 2 off 2 board
415 X 3 off 2 board
505 X 1 off 2 board with slingshot
Put 56 Phenom Shirt on from here on out.
645 X 2 off 3 board
685 X 2 off 2 board  (Video posted on out Spud Inc You Tube page or my facebook page)
Close grip blue band lockouts with the cambered bar in the Mono.
105 X 5
155 X 5
195 X 5  Triceps started a revolt against me right about now....
235 X5
285 X 2
225 X 4

Done and time to go home!  Prep'en for Wednesday's Band squats again.

Wednesday, March 28, 2012

First Band Squat night of Sr National Cycle

Box Squats with Buffalo Bar and 3 blue bands per side:
All sets done in TIGHT boss briefs.
155 X 1
235 X 1
325 X 1
415 X 2
465 X Missed.  The weight didn't feel too bad (although heavy), but my form was off.  I was still tying to protect my quad so I was petty tentative....easing my way down and trying to ease off the box.  I shifted to the right to compensate and made it most of the way up when I lost my balance and missed.
415 and an extra gray band X 1 slow rep off a box slightly higher than it should be.  I called it there for the squats.  I figured I should take what I can get until I get all healed up.
Rack Pulls Sumo with bar at mid knee level:
315 X 2
495 X 2
585 X 2
675 X 2
765 X 2, 1 partial reps.  I didn't get either one fully locked out at the top, so doesn't quite count. I used straps on the 765 as the grip wasn't holding.
675 X 1 and about a 10 or 15 second hold to help the grip.  Oddly enough the grip felt like it would have held forever.
Reverse Hyper: 400 lbs with green band added for resistance: 2 sets of 15

Tuesday, March 27, 2012

Slangshot with Reverse Band Benching

Used the short gray band reverse band set up:  Used a Slingshot for all heavy sets.
615 X 3 off 2 foamies
615 X 3 off 1 board
615 X 2 and a miss on my third rep off 1 board
575 X 5 off 2 foamies

DB Floor Press: 110 X 8, 130 X 6, 130 X 6, 130 X 4 or 5???

KB Double overhead Press: 12,16,20 Kg all for 1 set of 10
External Rotators Work: 2 sets of 15 each arm.

Nothing felt fast or Speedy tonight, but it happens from time to time.  Now time to get ready for some Sweet Band tension on Wednesday Squat night

Saturday, March 24, 2012

Speed Deads etc...

Speed Deads Sumo:
315 X 2 sets of 3
365 X 4 sets of 3  First time Pulling Sumo In a long time, and it actually didn't feel as awkward as I had expected.  I wanted to keep it light as we are starting our Squat death band tension two weeks next wednesday.
Glute Hams (as promised): 4 sets of 8
Farmer Walk Implements:
Down and back with 180 lbs per hand ~ (25-30 yards) twice
Down and not so much back with 235 per hand:  My upper Calf kinda started talking to me on the way down, and when I stated back It reminded me it was done with farmers.... so I dropped it (punked out) and was done for the day except for foam rolling and stretching.

Looking Forward to Wednesday Squats....3 Blues and a green band! 

Thursday, March 22, 2012

Deads and Angry shrugs

Wednesday was peak night for our 4 week conventional DL cycle.
295 X 8
365 X 6
425 X 5
495 X 3
555 X 2
585 X 1
620 X 1
650 X 1 (used the hook grip for this, but it didn't hold that long at the top so it was a sucky soft lockout)
665 X nope.  Flew off the floor and up to about 2" short of lockout and had same issue with the hook grip.
675 X nope.  Again, the weight moved fast off the floor, but was not my grip this time, it was my sucky lockout.  I have had this same issue with conventional and sometimes Sumo deads.  I have to learn to push my glutes through and start in a better position.
Weighted sit ups with bar lying on the floor: 95 lbs X 3 sets of 10
shugs: 225 X 10, 315 X 10, 405 X 2 sets of 10.  Spud called these angry shrugs, because I didn't really need to do them, but I had to do something somewhat violent because I was mad because my DL night sucked.
Things to work on for the dead:  Glute strength/hip extension, Grip.  Plan to fix them: glute hams, barbell bridges, farmer walks, wheelbarrow.  It starts Saturday. 

Monday, March 19, 2012

Saturday Deads and monday bench training

Skipped front squats since my quad was still bothering me.
speed deads:
365 X 2
365 and 2 chains X 2
365 and 4 chains X 2
365 and 6 chains X 2
365 and 8 chains X 2 sets of 2 used the hook grip
standing band crunch: 2 sets of 15 with green band, 3 sets of 15 with blue band.

Monday:  shirt work with chains against average short band.
325 X 2 off 3 board
shirt on from here on out.
415 X 2 with 1 chain
415 and 4 chains X 2 off 2 board
415 and 6 chains X 2 off 2 board
415 and 7 chains X 2 off 2 board (Felt pretty dern heavy...guess that was the point though).
spoon press with DB's" 45 X 8, 60 X 8, 75 X 8, 85 X 8
Rotator Cuff work (external work): 2 sets of 15 each arm.

I don't know how much the bands added up top, but I know it was heavy!

Thursday, March 15, 2012

Deads week 3 of 4

Speed Squats with Buffalo bar on a box raw:
145 X 2 sets of 8
235 X 2 sets of 6
325 X 2
415 X 2
415 and 60 pounds of chain X 3 sets of 2.  Thought my quad being mad at me was gone, but it came back on my last set here and reminded me it was still a bit angry with me.
Conventional Deads:
295 X 8
365 X 6
425 X 5
495 X 4
555 X 2
585 X 2
620 X 2
595 X 4 or 5?  I hook Gripped these to see if my thumbs would still hold on, and they did.  I may try my heavier sets with it next week as it actually felt pretty good.  We will see.
Reverse Hyper: 2 sets of 15 with 500#.

I am kinda liking pulling conventional pulling now.  Too bad I am not that good at it....yet.

Monday, March 12, 2012

Slangshot Benching and back in a shirt

Time to get my body used to handling heavier weights.
315 X 2 sets of 5
405 X 3
455 X 2 off 2 soft pads with slingshot
495 X 2 off 2 soft pads with slingshot
545 X 2 off 2 soft pads with slingshot
Put my 56 Phenom on for some 4 board work:
635 X 5 off 4 board
675 X 5 off 4 board
765 X 3 off 4 board
Spud, Inc. 2" Fat rope Pushdowns: 3 rounds of 12-15 medium weight
External Rotators work: 4 rounds of 10 each arm

Sunday, March 11, 2012

Front Squats week 2 of 4

Today was week 2 of 4 for our font squat/deadlift routine.  Last week Mike and I did free front squats on Sunday after my meet, but spud made the suggestion to do them off of a box as it would mimic the Deadlift better.  So we front squatted off a box today instead.
255 X 8
315 X 6
365 X 5
385 X 4
415 X 4
445 X 3
465 X 3
Speed deads Conventional:
315 X 3
365 X 3
405 X 4 sets of 3.  I felt like I had decent speed on these and I am trying to reinforce a strong / Fast lockout up top. 
I foam rolled and stretched my quads afterward.  My left quad got a bit irritated with me for front squatting for some reason.  Wanted to do a little more, but ran out of time.

Last Monday I started using the slingshot and doing 4 board close grip work to get my body used to heavier weights again.  I plan to have another slingshot workout Monday with some high board shirt work at the end to get my CNS tuned up a bit, then it is game on for the bench cycle!

Wednesday, March 7, 2012

Deads week 2 of 4

speed Box Squats with Sam Hell cambered bar:
3 sets of 2 with 435
1 set of 2 with 485.  Should have done 2 sets here, but anxious to get to the deads...
Deads:  this is week 2 of 4 in our program.  Week 3 workout 2 on the real scheduled program.
295 X 10
365 X 8
425 X 6
495 X 5
555 X 4
585 X 2
585 X 2  Neither top set was easy as I was hoping, but they got up and locked out with a bit left in the tank...
405 X 12
Reverse Hyper: 2 sets of 15 with ~ 500 lbs.
Standing Long Abe Strap Crunch: 4 sets of 8

That's all till front squat day on 9:00 A.M.

Monday, March 5, 2012

Bench Night

Bench with squat bar:
145 X 3 sets of 10
235 X 2 sets of 5
325 X 3 off 2 foamies
375 X 3 off 2 foamies
415 X 3 off 2 board
415 X 3 with 2 chains per side off 2 board.  Slingshot on from here on in the bench
415 X 3 with 4 chains per side off a 2 board
415 X smashville with 6 chains per side.  Relaxed too much in the bottom....

Close grip 4 board press:  I will be doing more top end work to get my body and CNS prepared for some heavier shirt work to come.
375 X 5
465 X 5
505 X 5
Flat Db Press with purple band twisted around my back:  3 sets of 10 with 65 Lb DB's.

Should have done more, but I didn't......

Qual meet and font squats

I went up to GA with one of my training partners Mike to get a qualifying total at the NGBB meet so I could go compete at the Sr. Nationals in June.
Squat: 760 in briefs
bench: 595 in loose phenom
Dead: 606 raw conventional
Barry also came up last minute and had a good meet to qualify.  Jon put on a good meet and it was well run.  Only about 20 or so lifters and with me only talking 1 lift each it was a short day thankfully.

Sunday I had to make up day 1 of our front squat routine I missed Saturday....
275 X 10
315 X 8
375 X 6
385 X 3 sets of 6  These were harder than I remember.  I am pretty crunk up today.

Wednesday, February 29, 2012

The start of our 4 week Mini DL Cycle

Speedish squats raw with cambered bar on a box:
255 X 5
345 X 2 sets of 3
435 X 3 sets of 2

I have not pulled anything heavy conventional in a while, so my estimate of my max of 650 may have been a bit conservative, but I can always round my percentages up if I can handle it later in the cycle.
295 X 10
365 X 6
425 X 6
495 X 5
525 X 3 sets of 5  This doesn't sound too bad, but I have not done 5's in forever so it wasn't that easy.
495 X 5
425 X 6
365 X 10 or 11....?
Hanging high leg raise: 3 sets of 6.
Done until Saturday when I go to the meet.  I am planning on just getting the bare minimum numbers I need to Qualify for Sr. Nationals in June which would be 750, 585 and 585ish.  You never know though, bringing the new boss suit just in case I get a wild hair and try to pull a pr.  Although I may try to make up my Saturday workout I am missing on Sunday so we will see.

Last Bench day before the mini meet

I just wanted to get some work in without wrecking my shoulders so I did rev. band floor presses.  I am going to Georgia this weekend to do the NGBB meet.  Have to get a qualifying total in to do the Sr. Nats in June.
Rigged up a short grey band so that almost all the weight came off at the top.
255 X 2 sets of 10
345 X 2 sets of 5
435 X 2 sets of 5
485 X 2 sets of 3 and 1 set of 5.  Varied the grip on all sets from close, medium, to wide.
spoon press with kettlebells:
16 kg X 15
20 Kg X 2 sets of 10-12
Spud, Inc. Fat rope triceps pushdowns: 4 sets of 12-15
Hammer Row:  3 sets of 10 with 3 plates.

We are starting an altered 4 week version of the 6 week program we did for our squats.  This time it is for the deadlift.  I get the feeling I will be smashed come tonight about 10 O'clock.  We are adding in some heavy front squats on the lighter day to see if it will help our deadlift.

Let the whining begin!

Sunday, February 26, 2012

Saturday Suck Day

Speed squats with buffalo bar with a blue band:
325 X 2 sets of 3
375 X 3
415 X 3
465 X 3
465 X 3
"Speed" pulls with weights on a 3" Box....without the speed.
425 X 2 sets of 2
475 X 3 sets of 2  Not so speedy sets.  Everything felt heavy on all of the pulls.
Kettlebell one arm snatches: 4 sets of 5 each am with the 106.  These sucked as well, but they got done and over....
Standing blue band crunch: 3 sets of 15

Friday, February 24, 2012

Cambered bar Box squats with chains

Bar weight was 435 and added chains each set.  All sets were triples done in ace briefs:
5 Chains, 8 chains, 10 chains, 12.5 Chains, then added a quarter to make 485 and put our last big chain on so it was ~ 14 chains a side.  Don't know how much it was up top, but it felt much heavier than the rest of the sets.
Down set with 435 and 66 chains X 6 to a lower box..  I am going to try to throw in some higher volume down sets at the end of my workouts.  I think it will help to put on a bit more muscle and keep my work capacity higher.
Kettlebell Front squat with heals elevated: 12,16,20,24,28 kg all for 8 reps.
Blue Band Standing ab crunch: 3 sets of 15
Standing oblique strap crunch: 2 sets of 10 each side.

Wednesday, February 22, 2012

Saturday Deads and Monday Benching

Saturday I was still trashed from Wednesday's squat and didn't feel like doing anything, but doing nothing gets you no where.
Cambered bar box squats to kinda warm up: 345 X 2 sets o 5, 435 X 2 sets of 3 or 5.
Deads conventional: 315 X 2 sets of 3, 405 X 2 sets of 2, 495 X 3 sets of 2
Stiff leg deads: Standing on bumper plate with blue band under the plate and over the bar set up.  Harder than I remembered from last week:  225 X 3, 315 X 2 sets of 3, 365 X 1 set of 2 (ugly)
Kettlebell 1 arm Snatch: 72's X 5, 88's X 5 106's X 2 sets of 5 each arm.  I am going to incorporate more of these in on Pull days to help my hip action and upper back strength.

Bench with doubled up purple bands on Monday:
150 X 2 sets of 5
200 X 2 sets of 3
290 X 2 sets of 2 off 2 foam boards
330 X 2 off 2 board
380 X 1 off 2 board
Put my loose phenom over my tee-shirt to get some heavier weight in my hands.
420 X 2 off 2 board
470 X 2 off 1 board
510 X 2 off 1 board
605 X 1 off 3 board and a near miss off a 2 board.  Decided to get fancy and try to do a pull a board set going from a 3 board to a 2 board.Screwed up my form off the 3 board, so no surprise the 2 board didn't go.
Flat DB Bench: 75, 85, 95 all for 1 set of 10
Lat pulldowns: 3 sets of 12 light-medium weight.
External rotator work with 10 lb plate: 2 sets on each shoulder.

Done!  Working on a modification of the squat routine for our Deadlift now.  More pain ahead!

Wednesday, February 15, 2012

Squat peak Night

Box squat in briefs with Buffalo bar:
415 X 8
505 X 6
595 X 5
675 X 3
775 X 2
825 X 1
865 X 1
905 X 1  Actually somewhat of a PR for me as I have not done it before in briefs even though that is what I based my max off of.
925 X 1 With Knee Wraps.  Probably felt the best of the night.
955 X 1 With Knee Wraps  This was my 105 % PR.  One of the slowest squats I have done.....EVER.  I remember on the way up thinking several times don't take it, don't take it....  Yea it was that slow, but it got up.
Stiff leg deads weights on blocks:  315 X 6, 405 X 2 sets of 6.

Our 6 week squat pyramid is over.  I am pleased with how it worked for everyone.  I think that everyone who did the cycle in any way shape or form got a nice squat PR, and Mike, Karl, and I hit deadlift PR's as well.  I would recommend this cycle for anyone who wants a challenge.

Monday Bench Work

I had not planned on anything Crazy tonight, just some volume work...
Floor Press with squat Bar:  I did 3 sets of 5 at each weight and went close grip, medium width grip and comp grip for each weight.
235 3 sets of 5
285 X 3 sets of 5
325 X 3 sets of 5
375 X 3 sets of 5
Spoon Press: 45, 55, 65 lbs DB's all for 1 set of 10.  The floor presses didn't leave me with much push left in the tank.
Spud, Inc. 2" Fat Rope Triceps pushdown: 4-5 sets of 8-10 heavy. 
Lat Pulldowns light-medium: 3 sets of 12

I didn't do anything crazy as I was sort of tying to save up a little for our Squat singles tonight.  We shall see how it goes.