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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.
Squat:
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.