So We meet again...

It has een a long time since posting. A lot going on with work and trying to find a house. I am writing this sitting in a hotel room in Columbia. Long story, but my apartment is in shambles and may burn down at any point in time due to faulty wiring and who knows how many other reasons.

Anyhow, I have about 3 weeks until I start my meet cycle. I will train normal these next two weeks and then take a week off Before I start.

Monday: Raw bench: 3 sets of 2 with 495 off a two board.
Close grip: 495 X 4-5
Dips: 4 sets of 10

Wednesday Squats with the cambered bar:
Briefs: 505 X 3, 595 X 3, 685 X 3, 735 X 3. Trying to get used to wearing knee wraps during this phase and the first few weeks of the cycle so I can crank them down when it really counts.

extra work and bench

Friday extra upper workout:
floor press: 135 and 5 chains per side: 5 sets of 8
decline closegrip press: 225 X 8, 275 X 8, 225 X 12, 225 X 15
KB floor triceps ext: 3 or 4 sets of 20 reps with 12 kilo's
Some half hearted ab work.....

Monday Bench: all sets done off a 3 board
325 X 3
415 X 2
505 X 1
555 X 1
Put 58 phenom on 595 X 1,
645 X 2 sets of 1
645 X 2 sets of 2
First time I can remember than 650 doesn't feel heavy in my hands. After three heavy weeks, I plan to take it easy next Monday and rest up, then hit another 2 hard weeks before starting my meet cycle.
-Any body know of a three board bench meet?

Week 2 of Suit squats

Straight bar squats: 145 X 8, 235 X 5, 325 X 2, 415 X 1,
Ace briefs on: 595 X 1, 685 X 1
Ace suit bottoms: 775 X 1 really high
Straps Up: 865 X 1 really high, 905 X 1 really high
Straps down: 775 X 2 still way high.

Wheel barrow: 4 plates loaded on the closest peg to the handles for about a lap.

Having trouble getting comfortable with the notion of getting in the hole right now. It isn't the suit stopping me, so I will get over it and take one to depth eventually.

Good thing this is only a practice cycle....

deads and bench

Deadlift: 455 X 6 sets of 3 and 495 X 1 set of 3 standing on 1/2" rubber mats.
Cartoon DB Row: 2 sets of 8 per arm with 200.
Stiff Leg Deads: 225 X 6, 315 X 6, 405 X 6 standing on 100lb plate
Wheelbarrow and sled for cardio after closing the gym. Back was fried after this.
Stretching, foam rolling and stick rolling after cardio.

Bench: Reverse bands using the purples doubled up (takes around 100 off up top)
615 was the bar weight and we started with 2.5 chains and worked up to 6.5 chains per side going up a chain each time. all sets were off a 2 board for doubles.
Rolling DB triceps ext: 65's X 3 sets of 10
Quarter dips: 3 sets of 8.
Triceps had had enough so I stopped.

Time to rest and relax and get ready for squats on Wednesday. Kinda hard to sleep when it is 85 in our apartment though. Yea, the air went out on Friday....asked them to fix it...no luck.....then they closed 2 days for the 4th and here I sit with no air still. Apartment living is great!

bench and squats

We did reverse band bench with chains: I can't remember everything but here is what I think I did. worked up to 565 and added chains 2 at a time. 6 Chains X 2 off 2 board, 8 chains X 1 off 2 board, 7 or 8 chains X a miss off a 1 board, 7 chains X 2 off a 2 board. Not a great night but at least I got some heavy wight in my hands.

Squats in suits: warmed up and tried a new canvas suit: 685 X 1, 775 X 1, and 825 X 1 straps up. Squatting in canvas is different (no give once it stops, and all of these stopped way high), so i decided to try out my ace suit again: 775 X 1, 825 X 1 865 X 2 sets of 1 straps up. The first was a little off as my hips got forward and knees caved a little. the second was more stable and felt better. Not a bad night all in all for being out of a suit for so long. Next week will be a little heavier and hopefully will get the form dialed in a little more.

Deadlifts

I am going to do some speed/form work for a little while up to the start of my training cycle (7 weeks or so)
worked up to 455X 6 sets of 3. I tried to use 495, but it was too heavy to keep the speed and form good so I dropped back down.
Green band crunches X 15 super set with benblique crunches X 10: 3 rounds
Leg Press from a deadstop off the pins: 4,7,10 plates a side X 8 reps each set.
DB Rows facing down on an incline bench: 4 sets of 10 with 100's and 1 set of 10 with the 80's.

Foam rolled, stretched and used the stick for about 15 minutes after the workout.

Bench Night

Tried the ace shirt out again: 495 X 2 off 3 board, 545 X 2 off 3 board, 585 X 2 off 2 board
Tried the phenom shirt on again (one size too big): 495 X 2 off 2 board, 545 X 2 off 2 board, 585 X 2 off 2 board. I liked the phenom a lot better this time than the last time I tried it. It was a lot more comfortable than the ace shirt (not a big fan of the ace as you can tell).
I may have to look into the phenom as a shirt...