It has begun

Reverse band bench with chains in shirt (we used green bands):
worked up to 625 in barweight and added chains: 4 chains X 2 off 2 board, 5 or 6 chains X 2 off 2 board, 7 chains X 2 sets of 2 o two board.
Rolling DB Triceps ext: 40 X 10, 50 X 10, 60 X 10, 70 X 10, 80 X 10
Lat pulldowns: 150 X 8, 180 X 8, 210 X 8, 240 X 8

Still waiting on my new Phenom bench shirt to come in. John was nice enough to let me borrow his shirt tonight. Not a bad night. Time to get after the squats now.

The goings on

Last squats before rest time: worked up to 735 or 2 sets of 2 in briefs and knee wraps.
Glute ham raise: 4 sets of 10
reverse hypers: 2 sets of 20
lat pulldowns: 5 sets of 8

Deads: Everything felt heavy and off today. did 5 sets of 3 with 500 no gear.
Hanging leg raise: 3 sets o 10

I plan to deload or a week before I start my cycle on Monday the 23rd. I am excited to try a few new things out. I ordered a new phenom bench shirt (just waiting for it to come in). I am also going to try out the new APT 3X knee wraps for most of my heavy squats this cycle. I will try to post some of the videos from the training cycle on youtube and facebook.

Bench Night

Worked up to 495 X 2 sets of 2 raw off a 2 board, then a single with 545 off a 3 board. I kinda sucked tonight.
Cambered bar close grip press with blue bands: 1 blue and 1 plate X 5, 1.5 plates X 5, 2 blues and 1 plate X 2 sets of 2 (heavy) 1 blue and 2 plates X 4, 2 blue bands X 6 I think.
Lat Pulldowns: 4 sets of 10

Nothing special, but a little work

My wife and I are trying to buy a house now....somewhat stressful. People have to make everything complicated.

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!