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Tuesday, April 16, 2013

Drunken Saturday and side boob Monday

Saturday was going to be a deload day for the dead.  I went to a little "get to gether" with my wife at our friends and ended up consuming a lot of Vodka and Diet Ginger ale.  I know I thought it was beneath me too but it was a no carb day and after the first one it didn't matter anyways...
So, I showed up to the gym saturday morning last of everyone and still a bit drunk I think.  I had planned on taking it easy and just trying not to throw up, but Chauncey was there silently antagonizing me so I ended up doing a little more than I had anticipated.
Deads Conv with weights on 3" Blocks:
225 X 5
315 X 3
405 X 3
495 X 3
585 X 3
495 X 10

KB Swings: 28 Kg X 2 sets of 10, 32 Kg X 2 sets of 10

Hanging Leg Raise: 4 sets of 10

That was about all I had in me as the hangover was creeping in and my motivation was non existent...

Pec Shred Monday

I was hoping my 62 Jack shirt would come in by Monday, but it was not to be so I planned on using my tight Phenom instead for some heavy 2 board work.
145 X 2 sets of 8
185 X 6
225 X 2 sets of 5
325 X 2 off 1 foam board
415 X 1 off 2 foamies
495 X Catastrophe off a 3 board.
      This was when I decided I did not like or need my left Pec and wanted to shred it.  The hand off was good and I was stable and was bringing it down to the board when I heard/felt the sound of a fat girl ripping a pair of tight blue jeans and she sat down in a chair.  (You know you all just had a mental pic of it...but it was a nice fat ass).  Glad I had a 3 board to absorb the unexpected blow, as the spotters pulled it off of me (can't catch the unexpected stuff).  That was the end of the night for me.  I am not exactly sure how to judge the injury as of yet.  As a human being we either thing the best or the worst when something unexpected happens.  Well, me with my flat affect I am as expected.... in the middle.  Sometimes I think it is just another injury that I will rehab and move on.  On the other hand, the other side is thinking, I screwed this up good and am going to need to get opened up to fix it.  I am going to our Doc in the morning to get an MRI scheduled to see what is what.  I guess time will tell what I am to do from here.  My two thoughts right now are that I have damn good pec size3 with the swelling on my left side, and if I have to get  sliced open I am making the scar a zipper tattoo.

-Medicating with Woodford Reserve  (Hence the rambling)

Friday, April 12, 2013

Week 4 Squats and upper accessory Thursday

Squats in briefs with straight bar:
145 X 2 sets of 8
255 X 3
335 X 1
455 X 1
Briefs on
655 X 1
785 X 1 This one didn't feel as good as I was hoping, so I played my single a bit conservative.
875 X 1 with knee wraps.  This set was solid.  Not super fast, but it was pretty deep and felt good on the way up.  I had some pain in my outer quad / IT band so I didn't take my reverse band set.  Too far out from the meet to be doing something dumb just yet.

Abductor work: 5 sets with monster mini
Ab Wheel-0-Death: 4 sets of 10
Hanging leg raise: 2 sets of 15
KB Oblique crunch: 3 sets of 10

Thursday Upper accessory

Floor Speedish Bench:
225 X 6 sets of 5
DB Overhead Press seated:
40 X 15
50 X 15
60 X 15
70 X 15
80 X 15
80 X 12

Row Machine: 4 sets of 10
Lat Pulldowns wide grip: 4 sets of 10
Incline Bench:
135 X 8
225 X 8
275 X 8

Hoping my Jack shirt size 62 comes in by Monday so I can try it out (I went ahead and exchanged my 64 since I am still not grown up enough for that one yet).  Next wednesday is  deload for the squat so i will just make sure my leg is all healed up so i can start suit fork the following week.

Monday, April 8, 2013

The last few workouts

Thursday Accessory day:
DB Floor Press (got in late so only got a few sets in):
100 lbs X 8
120 X 8
100 X 12

KB Single Snatch:
28 X 5 each arm
32 X 5
40 X 5
106 X 5

Shoulder Pin Press arms at 90 * at start.
225 X 8
275 X 8
315 X 5 I think
225 X 15

DB Incline:
60 X 15
80 X 15
100 X 15
100 X 13
100 X 12

KB Triceps ext:
20 kg X 10
24 kg X 10
28 Kg X 10 X 2 sets

Fat Rope Triceps Ext: 3 sets of 15

Saturday we did Sumo deads with weight on 3" blocks:
work sets...
585 X 1
675 X 1
745 X 2 sets of just locked out for an instant but then lost it forward.  Not the outcome I was hoping for, but the weight didn't feel bad, and I should be able to correct this problem before the meet.

DB Prone row:
80 lbs X 5 sets of 10
KB Double Sqings:
3 sets of conventional swings heavy
3 sets of sumo swings moderately heavy.

Hanging leg raise with med ball between feet:
4 sets of 10

Monday Bench Day somewhat deload...
work sets...
275 X 3
315 X 3
365 X 3
365 X 5 off 1 soft board
405 X 5 off 2 soft boards
455 X 2 off 2 soft boards.  this went well, but felt my hamstring cramping so just called it quits for that...

Pin Lockouts (ROM was about 4-5" I am guessing)
315 X 5
405 X 5
495 X 4
545 X 3 ugly tries and no successful reps.  I hate missing a weight...
DB Flat Bench:
100 X 8
130 X 8
150 X 7
150 X 5.  Number 6 almost took my face off so I figured a third set would be unwise.

Rolling Triceps Ext:
60 X 12
70 X 12
80 X 12
Triceps pushdowns with the lightning rod:
3 sets of 15

Light triceps ext (lying on bench with arm coming across chest to triceps ext)
2 sets of 12 superset with triceps pushdowns.

Wednesday, April 3, 2013

Wednesday squats Week 3

Last week I did a single with 855 in briefs and knee wraps.  This week the plan was a triple with around 750.

145 X 3 sets of 5
235 X 5
325 X 2
415 X 1
Briefs went on after that.
595 X 1
685 X 1
755 X 3  I made this set a little harder than it should have been, but I had ok depth on all three and they didn't feel bad so I will take it for now.  I will try to post a video of it soon if my camera cooperates.

45* Back ext with cambered bar:
95 lbs X 3 sets of 10

Abductor work with monster Mini: 4 sets of 15

Standing Long ab strap crunch:
6 sets of 10

Reverse hyper ext with a blue band around the back for extra traction:
1 set of 15

Monday, April 1, 2013

Saturday and Monday's Training

Saturday speed Box squats with buffalo bar.  Blue and green band on bar:
145 X 3
235 X 2
Added Briefs
285 X 2 sets of 2
325 X 2 sets of 2
375 X 2

Romanian Deads:
225 X 5
315 X 5
365 X 5
415 X 5
465 X 5
505 X 5

Wide Stance Good Mornings with Cambered bar:
3 sets of 10 with 225

Abductor work with monster mini band around knees:
4 sets of 15

Chest Supported Row: 4 sets of 8
Static Planks with weight on back: 4 sets of 20-30 sec holds with 100 lbs.
One legged hamstring Curl: 4 sets of 15 each leg
Leg Ext: 4 sets of 15

Monday international Bench day:
135 X 8
225 X 2 sets of 5
315 X 2
365 X 1 off 1 softie
Added loose 58 Phenom shirt
455 X 2 off 3 board
545 X 1 off 2 board
635 X 1 off 2 board
675 X 1 off 2 board.  This went pretty well and should have done a double, but still holding back a bit trying not to blow it out too much on the shirt work yet.  I hope to be able to go a little heavier next week and test the waters around 725-765, but we will see what next week brings.

Dead Press out of rack with the bar about an inch from my chest/belly:
225 X 2
315 X 2
365 X 2
405 X 1  This one was nice and slow...

Flat DB Bench:
100 X 8
120 X 8
140 X 2 sets of 6

3 sets of 6  Seemed like a good idea at the time, but I have not done them in forever.  Now I remember why.  I am too fat to do dips!
Side DB Raise:
40, 50, 60 lbs X 10 each arm

Stretched my biceps and pecs afterwards.  Not a bad nights work.  I feel like I am on decent pace right now to have good strength come meet time.  Nothing feels too light or great, but nothing feels like death either.

Thursday, March 28, 2013

Upper Accessory work

I got a later start to training than I had hoped, so not as much got done as I had planned, but it wasn't a total loss.
DB Incline Press Warm Up: 45 lbs X 15, 60lbs X 15, 80lbs X 15
Overhead Log Press:
100 lbs X 2 sets of 8
144 lbs X 5 sets of 10
DB Row: 3 sets of 10 with 125 lb DBs.
EZ Bar Skull Crushers with a monster Mini running under the bench:
65 lbs X 10
115 lbs X 3 sets of 10 and 2 sets of 15
Rear Delt DB Raise: 3 sets of 10 with 25 lb DBs.
Hammer Incline Press to finish:
2 plates X 10
3 plates X 2 sets of 6-8
2 plates X 3 sets of 12-15.

Nothing really fun, but got a little work done.

Wednesday, March 27, 2013

Week 2 of Squat Cycle

tonight called for a heavy 1 RM single and 1 reverse band in briefs and knee wraps:
145 X 3
255 X 3
345 X 1
455 X 1
Put Briefs on from here on out
655 X 1
745 X 1
855 X 1 with knee wraps added.  We didn't have enough people to spot and have a depth call so I cut it right above parallel (couldn't tell where I was).  After watching the Vid I knew the next set needed a bit more depth.
965 reverse  avg bands X 1.  Depth was better and it was a solid set.

Rack pulls sumo against short avg band (bar 1" below knee level):
245 X 3
335 X 3
425 X 3
515 X 2

Ab Wheel of Death: 4 sets of 10

Did some stretching and rolling, but it was late so home I went.  Feeling pretty good about the squat right now.  I am holding back a bit for now, but everything feels decent for not training heavy in a while.

One thing i am considering is not taking an up call.  I have always taken an up call, but I think it is about time I learned where depth is so i can come up when i feel I should instead of waiting 10 seconds in the hole for the call like I normally do.

Monday, March 25, 2013

Jack Shirt first Trial

So I got my Jack shirt last week and have been itching to try it out.  Bench day finally came around and I got to use it.  First impression was that it went on super easy (it was a bit big), and was comfortable.  I added the Jack (size 64) on and here is how it went.
455 X 2 off an air 3 board
545 X 2 off 2 board
635 X 1 off 1 board with ok speed
675 X 1 off a 1 board.  It was fast off the board, but a slow lockout.

The shirt felt good.  I like the groove and the feel of it, it is just a bit big.  I feel confident I could touch under 600 in the shirt if I wanted to.  I think I am going to keep the shirt and have the arms taken in a bit, but leave the chest the same.  I will probably get a size 62 so I can have it for next week.

Close Grip Lockout with Pinkie on the ring:
405 X 3 off 4 board
495 X 3 off 4 board
455 X 5 off 3 board

Supinated DB Press:
85 X 10
95 X 10
105 X 8

Rolling Triceps Ext:
65 X 10
75 X 10
85 X 10

Doubled up Purple band Face Pulls:
3 sets of 15

DB Double Front Raise: I did these Ed Coan Style with the palms facing in.  If it was good enough for him, so it may just work for me too.
30 X 10
35 X 10
40 X 10
45 X 10

Not a bad night all things considered.  I have not had anything heavy in my hands since November, and luckily it didn't feel like it would crush me.

Sunday, March 24, 2013

Early Saturday

I have figured out that my body/numbers respond best to squatting twice a week.  I plan on doing somewhat heavy speed squats 2-3 times per month to help my squat (and my pull it seems too).

Cambered bar with doubled up purple band off a 15.5" box today:
165 X 2 sets of 5
255 X 5
345 X 2
Put old loose briefs of from here on out
395 X 3 sets of 2
435 X 2
Once I got my briefs up and situated everything felt pretty fast and solid.  I had some deep tissue work done on my hip friday that seemed t6o help my mobility a little bit.

Sumo Volelphulz in briefs:
dead: 225 SSB X 5
Dead: 225, SSB 125 X 5
Dead: 275, SSB 205 X 3
Dead: 315, SSB 255 X 3
Dead: 315, SSB 305 X 3

Stiff Leg Deads standing on 3" box:
315 X 3 set of 5
365 X 5

Upper back/rear delt machine: 4 sets of 10

SSB Good Morning:
125 X 4 sets of 8 (2 with belt and 2 without)

Spud, Inc. Oblique Strap Crunch: 3 sets of 8 each side.

Thursday, March 21, 2013

Speed upper and accessory day

Speed Floor Press:  Used a twisted purple band behind my back for some top end resistance.
235 X 5 sets of 3

Cambered bar close grip press lying on our squat box in mono:
4 sets of 5 with 305

Overhead pin press with Spud, Inc. Multifunction bar at chin level:
135 X 8
185 X 8
225 X 8
275 X 4 or 5
225 X 10

Dead stop quarter dips:
Body weight X 8
45 lb plate X 8
90 lbs X 6-8
120 lbs X 5 or 6

Incline DB Press:
80 X 15
80 X 15
80 X 10

Purple Band Triceps ext lying on Incline Bench:
3 sets of 8-10 
It got to the point I wanted to keep doing exercises, but my chest and Triceps were functioning at a toddlers level so I just stopped.  I had a LOT of Caffeine today...Monster, Bang (try it if you have not), and and extreme speed stack!

I'm all jacked up on Mountain Dew!!!

Wednesday, March 20, 2013

Week 1 of squat cycle

I am about 12 weeks out from my next meet so it is time to actually start a formal cycle of some sort.  I was looking through the EliteFTS E-book 44 programs that work and came across Chad Walkers squat routine.  Seeing Chads progression in the squat over the past year I wanted to give it a try (he is doing something right).  I was supposed to do a heavy 5 with a percentage of my 1RM tonight.  I played it a bit conservative since I have not had anything heavy on my back in a while.

145 X 2 sets of 5
235 X 3
325 X 1
415 X 1
Added Boss Briefs from here on out.  I will normally put them on a bit earlier than I need to since it takes a while to get them seated right.
505 X 1
595 X 1
685 X 5  These felt solid and fairly deep for lighter weight.  Probably should have gone 735, but too late now...
The good thing about this program is that it is a little lower Volume than I am used to Spud suggesting so I shouldn't get as beat up and hopefully will have more gas in the tank for accessory work and Saturday.

Kettlebell Double Swings:
20,24,32,32 all for 1 set of 10

Close stance squats standing on a slant board holding a 100# plate:
2 sets of 20

Seated ab crunch on Row machine using the Spud, Inc. Long ab strap: 5 sets of 10-12

Monday, March 18, 2013

off to a good start

My meet I have picked out is in June so it is about time to start cranking up the training a bit.  I ordered a Jack bench shirt today.  I got a 64, and from what I hear that may be a size too big, but Elite Fts is great about exchanges so no worries.

Bench tonight:
135 X 2 sets of 10
225 X 5
315 X 2
365 X 3 off 1 foamie
405 X 2 off 1 foamie
455 X 3 with slangshot off 1 foamie
495 X 2 with slangshot off 1 foamie
545 X 2 with maddog slangshot off 1 foamie.  I would have had the second rep, but I got a bit over my face and had nothing to push with.  I will come back and hit that later on down the road.
315 X 2 sets of 5 close grip.

Dead Press out of rack (bar about 1-2" off my chest:
225 X5
315 X 5
365 X 3

Spoon Press with DB's:
65 X 8
75 X 8
85 X 8
95 X 7

Chest press sitting in hack squat machine backwards:
 3 sets of 7-8 reps

Upright row with 2" Fat Rope ran through KB handle:
24 Kg X 10
32 Kg X 10
40 Kg X 10

Not a bad start back to some heavier more focused training.  Looking forward to getting my new shirt and hoping it fits.

Tuesday, March 12, 2013

Traveling and a little training

We had booths at the RAW unity meet and the Arnold on back to back weekends so there was not much training going on during that time.  I was hoping that with all the time away from lifting I would come back feeling good and fresh....wishful thinking.  I am not nearly as beat up as I felt upon returning, but just worn down from standing on my fat ass for 8-10 hrs a day that I was not accustomed to.  Oh well, life is back to it's "normal" hectic pace and back to normal training.

Wednesday squats off a 15.5" box in briefs:
505 X 3
585 X 3
635 X 3
675 X 2 I got off somehow and started shifting my hips in the bottom so I just called for the rack instead of squatting with terrible form
675 X 3 Much better set than before.

I did some other stuff, but nothing noteworthy....

Saturday Band Deads:  We used a short Gray band on the JS platform with a mat on it so it was elevated about 2" from the floor.
135 X 3
225 X 3
275 X 3
3165 X 3
365 X 3 with briefs added
405 X 1
405 X 2 sets of 2. 

45 degree hyper ext with kbs (like a hyper ext DL) 24kg X 4 sets of 10
Glute Ham Raise: 3 sets of 8
Hanging High Leg Raise: 3 sets of 8
Single Leg Hamstring Curl: 4 sets of 15
Chest supported row: 4 sets of 8

Monday:  Bench
I will save you the warm ups.  I was going to use my tight shirt, but since I ate a lot and gained 10 pounds over the week end I figured today was not that day.  I used my loose 58 Phenom bench shirt for all work sets.
455 X 3 off 3 board
495 X 3 off 2 board
545 X 3 off 1 board
585 X 2 off 1 board.  I probably had 3 in me but my shoulder is still a bit cranky and I tend to flare too much when I have to work for it so I just stopped at two.  Too Early to be going too hard especially since it has been a while since I have been in the shirt.
Close grip Bench off a 3 board: 315 X 8, 365 X 2 sets of 8
Reverse grip DB Flat Press: 90 lbs X 8, 100 lbs X 8
Chest Supported Row: 4 sets of 8.

I am about 2 weeks out from starting meet training for my next meet.  I am getting more deep tissue work done and trying to get things set up to have a good training cycle for my meet. Hopefully I will have a new shirt coming soon so i can break it in before I am mid cycle.  

Wednesday, February 20, 2013

Monday light bench day and Wednesday squats

Monday I had planned for a light weight day to not smash my shoulder.
Bench: Used a half manpon as a board
275 X 5
315 X 5
315 X 8
315 X 10
315 X 15 off 2 foam boards

Dead presses with bar sitting right at my chest
225 X 5
275 X 2 sets of 5
315 X 3

Incline DB Press with reverse grip:
65 X 10
75 X 10
80 X 10
90 X 8 or 9 I think

KB Triceps ext on incline bench:
12,16,20,24,24 kg all for 1 set of 12

Cable pushdown using new Spud, Inc. thick Cable handle:
4 sets of 12

Wednesday was our last night of bands.It was just two blues this week thankfully. I used a 15" box again.  It is getting a bit easier for me to get down to the box without my hips hating me so that is a good thing.
145 X 3
235 X 1
Put briefs on from here on out
325 X 3
375 X 3
415 X 2, X 3, X 4
325 X 8

Squats holding a 100lb plate in my arms against chest.  I squatted on a slant board with my feet just past shoulder width.  3 sets of 15 reps.  Nothing special, but it got some quad work in.
45 * Heper ext/deadlift holding (2) 24 Kg Kettlebells: 3 sets of 10 with back arched.

Eating didn't go so well today.  I was unprepared and busy, so I didn't get enough food in before training.
1. 4 eggs and 5 egg whites with cheese
2.  75 G protein shake no carbs
3.  50g shake with 10g leucine and 10g creatine
4.  75 g protein shake with gatorade, and 3 brown spotted bananas (post training)
5.  1 large peperoni pizza and 2 slices of cheese pizza
6.  1 dozen chocolate chip cookies
7.  40 oz home made sweet tea
8.  1 brown spotted banana with slice of cheese cake

 Not a super high carb night, but it was a hard spike as all post training food and drink was consumed in just over 2 hours.  Full belly and a carb coma.

Saturday, February 16, 2013

Thursday Upper and Saterday's lower workout

Thursday I only had about an hour and it wasn't super fast paced so not as much got done as hoped, but still sore from it in unexpected places.
Incline Bench with half a manpon under my shirt to help my angry shoulder:
135 X 10
185 X 8
225 X 5
275 X 2 sets of 5
295 X 2 sets of 5
315 X 5

Strict overhead press using our bad@$$ squat machine:
50 lbs X 8
90 lbs X 8
140 lbs X 8
180 X 8
230 X 8
Push Press for the rest of these sets...
270 lbs X 8
310 X 8

That was all she wrote for Thursday, but it felt good.

Saturday Lower:
Cambered bar with a doubled up purple band over the bar sleeve.  I squatted into suspended chains a bit above parallel rawdog.  These were speed squats up until the last set at 3 plates.
95 lbs X 3
135 X 3
185 X 3
225 X 2 sets of 3
275 X 3
315 X 3

Deads with weight on 3" Blocks:
225 X 5
315 X 4
405 X 3
495 X 2
585 X 2   This felt damn heavy and made me wish I hadn't decided to do conv...
Switched to Sumo from here on out:
495 X 5
545 X 5
585 X 5
675 X 2 (should have just kept going with it, but tried to save some for the grand disaster.
765 X Damn that was heavy!  I made it about an inch off the blocks and that was that....not today.

Hanging leg raise: 4 sets of 10
Face Pulls: 4 sets of 12 using Spud, Inc. Long Ab Strap
Rear Delt Ext using machine: 3 sets of 20.

Wednesday, February 13, 2013

Monday Benching and Wednesday Band Squats

Monday we benched with the fatbar.  I had planned on shirting and decided to go with it even though I hate shit work using the fat bar. I will save you the warm ups:
435 X 3 off a 2 board
485 X 2 (1 off a 1/2 board, and one touching my chest
525 X 2  These moved pretty well.  they got close to touching, but didn't come all the way since I had the shirt jacked a bit more than the previous set. 

Close grip Press off a 3 board:
345 X 3 sets of 8

DB Floor Press:
90 X 12
110 X 12
110 X 12
90 X 12

Triceps Pushdown with new Spud, Inc. Handle (available shortly):
4 sets of 15

Hammer incline Press:
1 plate X 10
2 plates X 3 sets of 10 I think
1.5 plates X 12

Wednesday was the second week of Bands for Mike.  The plan was 2 blues and another band.  There happened to be a doubled up purple under the Mono so as expected Spud said "aw, just put that purple on doubled up".  So the band tension was 2 blues and a doubled up purple band (probably 5-600 in just band tension)
145 X 3  All sets done to a 15" Box
195 X 2
235 X 3 sets of 2
195 X 2 sets of 5  I didn't have a decent set until the last one.  I am squatting on a lower box than I am used to so it is making my descent much slower because I am thinking I am not going to make it to the box....

Stiff Leg Deads off a 3" Block: 3 sets of 8

Lying crunch with a barbell:
65 lbs X 8
95 lbs X 2 sets of 8

Spud, Inc. Long Ab strap pulldowns:
4 sets of 10

Tired and Hungry now!

Sunday, February 10, 2013

Saturday back smasher

I didn't really want to pull after last Saturdays pullathon so goodmornings it was.

Good Mornings with cambered bar in Spud, Inc. Suspension straps:
165 X 2 sets of 5
255 X 2 sets of 5
345 X 2 sets of 5
435 X 5
485 X 5
525 X 2 sets of 5

Front Squats using harness off a box below parallel and inch or so.
135 X 5
225 X 5
315 X 5
365 X 5
405 X 3

45* Back Ext with cambered bar on back:
95 X 2 sets of 8
135 X 1 set of 6 or 7 I think.  This is a brutal exercise that everyone at our gym hates, but I think it is going to be in the routine at least once or twice a month for a while. 

Hanging leg raise:
3 sets of 10
Wide grip lat pulldowns: 5 sets of 10

Walking a little slow today...

Thursday, February 7, 2013

upper workout # 2

Double KB Snatch press:
12 X 6
16 X 6
20 X 6
24 X 6
28 X 3 sets of 6

DB Press with reverse grip:
60,70,80,90,100 all for 1 set of 8

DB Spoon Press:
65,70,75,80 all for 1 set of 8

Incline Bench with a cut in half old foam roller under my shirt to save my shoulders a bit (works well).
135 X 8
185 X 8
225 X 8
275 X 8

Chain Triceps extension with new Spud, Inc. Prototype handle:
2 chains X 15
5 Chains X 3 sets of 12-15 I think

Solid Workout.  My Back and hamstrings are kinda fired up from training last night though.

Wednesday, February 6, 2013

Who Moved the Box Squats

Mike is training for Master's Nationals and wanted to start his band cycle tonight, so i gave in and did bands with him.  We used 2 blue bands with a buffalo bar off a 15-16" box.
145 X 3
235 X 3
285 X 3 Briefs on from here on out
325 X 3
375 X 3
415 X 3
505 X 1 I had planned on a heavy single then go back down.  This felt pretty good and should have done a triple, but I'll hold that card for later I guess.
415 X 5 off a 15" Box.  It felt like someone moved the box on my first rep.  I dropped the box not quite an inch from my normal squat, and it sucked a lot.
415 X 2.  Moved my stance in to see if I can stay tighter on the box.  2 good mornings later I decided it wasn't such a good idea and called it there.

Romanian Deads:
225 X 8
275 X 8
315 X 8
365 X 8

Reverse Hypers with 500 #: 2 sets of 15

Spent some time stretching my achy hip and hamstrings afterward.

Food today:

1.  1.25 lb sirloin tip
2.  1/2 pound 93 % lean ground beef
3.  48g protein shake
4.  48g protein shake
5.  30g protein shake pre training
5. 48g protein shake and 1 gatorade
6.  4 choc chip muffins and 2 scoops gatorade mix
7.  1 steak home wrecker (no beans) and 2 scoops gatorade mix

It is 10:30 now....Hoping to get another chicken home wrecker, 1 Nestle Toll house double trouble, and some sweet tea finished.  We will see what goes down in the next 1.5 hrs

Carb Coma is coming...

Monday, February 4, 2013

Bench Night

Floor Press:
worked up to 315 for 5 sets of 5
Floor press close grip (Pinkie 1-2" inside ring) off 2 soft boards:
365 X 5
405 X 2 sets of 5

DB Bench with reverse grip (like a reverse grip bench).  They felt better than I expected, I think I will keep these in my routine from time to time.
60 X 10
70 X 10
80 X 3 sets of 10

Skull crushers:
95 X 15
115 X 15
95 X 3 sets of 15

Nothing extraordinary, just some work...

Sunday, February 3, 2013

Saturday Squats and Deads

We did cambered bar with a doubled up purple band today off a 15.5" box (parallel for me)
135 X 2 sets of 66
225 X 2 sets of 3
315 X 3
Briefs on from here on out
405 X 3
455 X 3 (Not the best set of the day).  I did my shifty in the hole thing I sometimes do when it starts to get heavy.
495 X 1
545 X 1  I guess this is my version of what Donnie calls the Thompson method, but Since I didn't get to squat Wednesday and my pulls sucked I decided to go a little heavier for 2 singles after my speed sets.

Deads Sumo in Briefs I was too lazy to take off after squatting:
405 X 3
495 X 3
585 X 3
495 X 14 This was one of those "Hold my beer and watch this" as Mac described.  I decided to stir up some trash talk on this last set.  Chauncey was doing a rep set at 500 and I wanted to see what I could get out of him.  I told him I would double what ever he did.  He pulled 7 at 495 (maybe a PR for him) so i was left with 14 to do.  It wasn't pretty, but it got done and it made it a good day.

Chest supported row: 3 sets of 10
Seated hamstring Curl: 3 sets of 15

It was a fun training session and a fun night.  We went out to have some dinner and drinks.  I was the DD for my wife and our friend so they had a fun time and I ate a lot instead of drinking a lot. I saved my one drinking night a month for the superbowl! 

Thursday, January 31, 2013

Thursday Upper and my food for the day

I only had about an hour to train so I didn't get to everything I wanted, but got some work in.

We started with single arm Kettlebell Snatch:
12,16,20,24,28,32,40 Kg all for 1 set of 8 each arm

Flat DB Press:
70 X 15
80 X 15
90 X 3 sets of 10

Double front DB Raise:
30 X 8
35 X 8
40 X 8
25 X 20

Triceps pushdown with monster mini in each hand
3 sets of 20

Today was busy, so not a lot of time for solid food during the day, so it was an all liquid day.
1.  egg whites (how ever many oz 50 g of protein is), 1/4 cup almonds
2.  Shake 54 G protein 0 carb
3.  Shake 54 G protein 0 carb, 1/4 cup almonds
4.  Shake 54 G protein 0 Carb, 1/4 cup almonds
Post training meals are below
5.  Shake 54 G protein, leucine, creatine, 20 oz gatorade
6.  Large peperoni pizza, 16 oz sweet tea
7.  3 Bear claws from publix
8.  2 Jumbo M&M cookies from Publix
9.  1/4 publix key lime pie
10.  3 scoops of gatorade (63g Carb)

I started back loading about 1.5 hrs after training.  Started at 8:30 and stopped eating about 11:00 P.M  From what I understand so far this is about what it should look like...

Wednesday, January 30, 2013

Back to training...

No I haven't just not been training, but it hasn't been anything of I have not shared.

I have been trying to increase the volume a bit to get back into meet cycle condition because I am in pathetic condition right now.  About another month of this fun is ahead.

Wednesday deads standing on 4" Block:
315 X 3
365 X 3
425 X 3
475 X 3
515 X 4 sets of 3  These all felt like death....
425 X 2 sets of 10 standing on the block

Close stance squats on squat machine:
1,2,3,4 plates all for 1 set of 10

Doesn't look like much as I type it, but the high rep deads did me in.