Nothing of significance yet, getting back in to groove.

It has been about a month since I have posted a log because none of them have been noteworthy.  I am just getting back to real training now.  Nothing significant has happened since the meet I bombed at.  Bench has sucked since as my shoulder hates me for the time being.  Squat has gone decent and so has the dead.   have been training without a belt for about the last month to help build up some stabilizer muscles.  This is something I plan to continue with up to my medium heavy sets on squat and deads.  I plan on taking the next two weeks as the last month and get everything healthy and ready to train hard again come January.  Looking for a meet to do middle of next year, so i will see what looks good and set up a program for that meet and go from there.

Back to work Saturday and Monday

I had planned on easing back into training a little Saturday so nothing extra ordinary happened...
Conv Deads without a belt:
135 X 3 sets of 5
225 X 2 sets of 5
3165 X 2 sets of 5
365 X 2 sets of 5

Wide stance leg press to test and stretch the adductor:
1,2,3 plates all for 1 set of 15 each

Sled Drags with 2 plates:
2 slow walks forward and backward of about 70 yards each pass.  I need to get back to doing the sled regularly.
Hanging leg raise using Spud, Inc. Hanging ab Straps: 4 sets of 15
Stretched, massaged and rolled my leg with the stick to get some of the bruising and swelling to dissipate.  It worked pretty well.  My leg was/is a bit sore from it but now the bruising has spread all the way around my leg from just below my hip to my knee, but it is a much less angry color.

Monday Non Bench Bench Day:
Spud and I worked some flat DB's tonight.  I was not enthused and my shoulders and elbows were still pretty cranky from dumping my opener 3 times a week prior at the meet.
Worked up to 105's for 5 sets of 8
Pin Press about 2-3" off my chest/belly:
135 X 5
225 X 5
275 X 5
315 X 3 sets of 5

Chest Supported Row with one whopping plate: 3 sets of 15

Front Raise with a monster mini in each hand: 4 sets of 12

Enough for tonight.  Now the fun will be to see if I can squat at all on Wednesday.

The Worlds and Vegas

I competed on Sunday with all of the 275+ lifters.  There were a lot of big names there and I was hoping it would turn out to be a good day for everyone.  Not the case for most of the lifters....including myself.

Warm ups went fine as usual.  I weighed a little light so my briefs were a bit loose, but I figured it would let me get depth easier.  I lowered my opener from 950ish to 920 to make sure I was able to get my first one in deep.  They were using metal monolifts (European style) that I hadn't ever used so I was conservative. 
First attempt:  Miss.  I felt like I was in the whole a minute before I hit depth and then tried to good morning it.
Second Attempt:  Deep squat felt better, but right when I got the up call I my right leg came in a bit and the spotters took it (it was the safe call to make even though I yelled at a few people for it). 
Third Attempt:  I just squatted it.  Went down well and came up nice and fast.  I have to have a little excitement I guess...

Bench:  Everything went alright in warm ups, but everything felt heavy as hell.  The trend would continue on the platform.  I opened with 639 and all of my attempts felt terrible.  I couldn't touch a single one without dumping it (I'd get the press call as it was rolling onto my belly).  That makes for a short day.

My perspective of the meet.  The spotting was great as all of the guys were encouraging and positive.  The platform and equipment left a lot to be desired.  Conditions were not the greatest (better equipment in the warm up room than on the platform), but you never know what you are going to get when you go to a meet.  Adapt and persevere, or Bomb and go home.

Lindsay and I stayed out in Vegas for 6 days total and we had a blast.  Everything was fun and entertaining.  We went and saw several shows and exhibits that were really fun.  The highlight of the trip was a helicopter tour of the grand canyon the day before we left. 

We just got back into town, so tomorrow it is back to work and Saturday is back to training.  I'm not sure how bad it is, but i tore something in my right leg on my second attempt.  It feels like it is somewhere in one of the adductors and about an 8" circle on my leg is purple now, so I'll have to be a little patient getting back to work on it.  Even though it didn't go as planned I had all the support I could ever want.  Much thanks to Mike and Spud for handling me, Sue for taking vids and being there to help with what ever else I needed. Thank you to all of my training partners who help me this cycle and stayed late to help.  Last and most of all I owe a great deal of thanks to my wife Lindsay for supporting me and through good and bad. 

So It's been a while...

I have been busy with work and a little lazy since training was winding down for worlds.  I'll save you all the details but here is what my last few workouts looked like.

Deads:  Pulled 545 for 3 or 3 sets of 3 in briefs.  Everything felt good and moved fast.

Bench: I ended up touching 635 with a good press, then did 585 X 2 off a half board.  Nice to touch something going into the meet.

Squat: Ended with 6 sets of 3 with 595.

Everything has healed up nicely and I am well rested for the meet.  We are headed out to Vegas ass early tomorrow morning.  Mike will be lifting on Saturday and I will lift on Sunday.  I am looking forward to a few good days of lifting and a fun time with Lindsay, Marc, Sue and the old guy Mike.
      I finally bought a Camera to replace the one I lost/got stolen out drunk with Murph in Bastan, so hopefully I will be able to get some good vids to post on our youtube page.

Vegas bound!

Last heavy squat night

Wednesday was the last heavy squat night of the cycle.  I had been looking forward to it for a while.
save the warm ups...
briefs on: 655 X 1
745 X 1
suit on with loose straps on: 865 X 1 (It moved well, and probably about an inch or so above parallel)
945 X 1 straps up.  This one was right at legal depth and didn't feel bad.  It wasn't super fast as i was in the hole for a few seconds but solid.
Reverse green band: 1085 X miss half way up.  It was shit from the start.  I had the bar too high and didn't sit back or even wait for my up call and missed it.
Reverse green band: 1085 X 1 It was much better this time as I hit depth and stood up clean.  It wasn't fast by any means, but it was good to strain against something I am pretty sure I haven't felt before.

Reverse hyper: 3 sets of 12 with 500 #

That was all she wrote for the night, as I was pretty worn out from a busy day and some heavy squats.

Thursday training didn't happen.  I had work stuff to get done and honestly don't think I would have trained if I could.  Most everything was angry from squatting so maybe it was good I didn't train. 

It is always a good squat day when people ask....  " What happened to your eye?"

Saturday rack pulls and Monday Benching

Saturday I was still pretty smashed from my "Deload" Wednesday and the kettlebell hell Thursday so I decided to rack pull Sumo since I was already in pain.
405 and short green band X 2
455 and band X 2
495 and band X 2
545 and band X 2 sets of 2
585 and band X 2  This felt good and wanted to go more, but had to leave a little in the tank for Wednesday.

Speed pulls with heels elevated 1.5-2"
225 X 3
315 X 3
365 X 3
405 X 2 sets of 3
315 X 3

Rev hyper: 2 sets of 15 with 500 #

Monday Bench Night save the warm ups...
shirt on at 455 X 3 off 4 board
495 X 2 off 3 board
585 X 1 off 1.5 board
635 X 1 off 1 airboard
655 X 1 just maybe a 1/4" shy of touching
695 X 1 off a 1 board

I made a few adjustments that I think will help me touch easier....now I just have to remember to do them consistently.

Close grip 4 board press:
405 X 8
455 X 8
495 X 8

Lying KB Triceps ext:
12 kg X 15
16 Kg X 15
20 Kg X 3 sets of 15

KB Arm Bars: 2 sets of 30 sec holds with 12 Kg.  As much as these are a pain in the ass I think they are helping me stay  not as F'd up and helping me get stretched out after training.

Time to rest for the last heavy squat day on Wednesday...

The last week or so

Saturday was the last heavy pull day in the cycle.  I pulled off of ~5" Blocks.
worked up to 585 raw then put the suit on.
675 X 1 sort of.  I didn't set it up and ended up sort of falling backward and ditching the weight at the top.
675 X 1 clean and fast
725 X 1 decent.  Not super fast, but it would count.

I know I did some more, but it escapes me other than the rear delt work and hamstring curls.

Monday Opener touch night....ok so, opener almost touch night.
Put my shirt on early in hopes of warming it up and getting it on well.
405 X 3 off 4 board
495 X 2 off 3 board
585 X 1 off 2 board
635 X miss off a 1 board.  I didn't have a good arch and dropped it too low so it didn't move.
635 X 1 off a 1 board
655 X 3/4 off a air 1 board.  This didn't go that well.  I thought it would touch and had I been more patient it might have, but after a while in the bottom I pressed it most of the way up and threw it into the rack before really locking it out.

4 board press:
315 X 8
365 X 8
405 X 8
455 X 6 or 7
495 X 5 or 6  The new guy was holding the boards and they kept sliding half way down my stomach so i was yelling at him during most of my sets.
Kettlebell single arm ext: 12 Kg X 2 sets of 20. 16 Kg 2 set of 15

Arm bars: 3 sets of 30 sec holds each arm with a 12 Kg.

Wednesday Deload squat night:  We did suspended GM's off our Spud, Inc. suspension straps:
435 X 5 sets of 5.  Kept it moderately light and tried to keep it fast and violent.
font squats off a box:  3 sets of 8 with 315.

Done for the night.  Not a bad night for a deload.

Thursday upper accessory:
floor press: worked up to 225 X 8, X 8, X 12
275 X 8, 275 X 12.
Kettlebell double snatch press:
16 X 8, 20 X 8, 24 X 8  Then we did one ladder in descending order.  6 reps per bell:
28,24,20,16 Kg.  My conditioning is terrible right now and it has been forever since I have done this...I remember why.  It blows!
Side DB Raise: 40,45,50 lbs X 1 set of 10 each am.
Front plate raise: 2 sets of 20.
Kettlebell arm bars: 2 sets of 30 sec holds each arm.  More band stretching after wards fo my angry pecs and shoulders.

Looking forward to getting smashed by the massage therapist tomorrow.