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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.