NOTE: Sorry I have been so slow to update. I have been having a really hard time getting motivated back to training. I am going to really try hard for this week to be the week. I am going to start very slow and work my numbers up over 12 weeks and see where I am at that point. The goal here is to get back in the routine of training AND try to get back in powerlifting shape so I can truly begin to push myself again. Current meet goals are the Aggie Invitational in Feb 2011 and USAPL Masters Nationals in Atlanta - May 2011. Here we go!
Phase 1 / Week 1 / Round 1
Squat Max = 365
Bench Max = 335
Deadlift Max = 405
Sunday
ARC TRAINER: 20 min Cardio Mode @ level 2 - burned 410 calories
Monday
Squat - Bar x 10 x 2 sets; 135 x 6 x 2 sets; 185 x 5; 220 x 4; 255 x 3 x 2 sets; 275 x 3 x 5 sets
Straight Leg DL - 225 x 5 x 5 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 220 x 4; 235 x 3 x 2 sets; 250 x 3 x 5 sets
Lats/Tris
Tuesday
Off Day
Wednesday
Deadlift - Bar x 8; 135 x 8 x 2 sets; 205 x 5; 245 x 4; 285 x 3 x 2 sets; 305 x 3 x 5 sets
Reverse Hypers - 90 x 8 x 3 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 200 x 4; 235 x 3 x 2 sets; 250 x 2 x 2 sets; 270 x 1 x 2 sets; 250 x 2 x 2 sets; 235 x 3; 200 x 5; 170 x 7
Thursday
ARC TRAINER - 20 min Cardio Mode @ lvl 5 = 400 calories burned
Friday
Squat - Bar x 10 x 2; 135 x 6 x 2 sets; 185 x 5; 225 x 4; 245 x 3 x 2 sets; 295 x 2 x 5 sets
Eagle Leg Press - 10 x 3 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 200 x 4; 235 x 3 x 2 sets; 270 x 2 x 4 sets; 270 x 6; 225 x 10
Saturday
Deadlift (off block) - Bar x 8; 135 x 6 x 2 sets; 205 x 5; 245 x 4 x 2 sets; 265 x 4 x 5 sets
Reverse Hypers - 70 x 8 x 3 sets
Incline Bench Press - Bar x 10 x 2 sets; 95 x 6; 135 x 5; 170 x 4; 200 x 4 x 6 sets
Seated Rows - 10 x 3 sets
Biceps - 10 x 3 sets
Ab Roller
NOTE: This was the most intense workout I have since I was injured in January. It felt really good!
Saturday, July 17, 2010
Saturday, July 10, 2010
Week of July 4, 2010
Monday
Off Day - Holiday; traveling home from Brandon
Tuesday
Off Day
Wednesday
Off Day
Thursday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 4; 275 x 2; 315 x 1; 365 x 1 (miss...bad); 225 x 5 x 3 sets
NOTES: Grant was in town! Wanted to see what 365 felt like. It was heavy...'nuff said.
Friday
Off Day
Saturday
Off Day - helped at Summer Powerfest all day
Off Day - Holiday; traveling home from Brandon
Tuesday
Off Day
Wednesday
Off Day
Thursday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 4; 275 x 2; 315 x 1; 365 x 1 (miss...bad); 225 x 5 x 3 sets
NOTES: Grant was in town! Wanted to see what 365 felt like. It was heavy...'nuff said.
Friday
Off Day
Saturday
Off Day - helped at Summer Powerfest all day
Saturday, July 3, 2010
Week of June 27, 2010
Monday
Squat - Bar x 10 x 2 sets; 135 x 6 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 2 x 5 sets
NOTES: Best squat workout since injury. Form is terrible.
Straight Leg DL - 135 x 6; 225 x 6 x 2 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 5; 225 x 5 x 5 sets
Tuesday
Off Day
Wednesday
Off Day
Thursday
Off Day
Friday
Off Day - Leland
Saturday
Off Day - Leland
Squat - Bar x 10 x 2 sets; 135 x 6 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 2 x 5 sets
NOTES: Best squat workout since injury. Form is terrible.
Straight Leg DL - 135 x 6; 225 x 6 x 2 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 5; 225 x 5 x 5 sets
Tuesday
Off Day
Wednesday
Off Day
Thursday
Off Day
Friday
Off Day - Leland
Saturday
Off Day - Leland
Saturday, June 26, 2010
Week of June 20, 2010
Monday
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 185 x 5; 225 x 4; 255 x 3 x 2 sets; 275 x 2 x 5 sets
Bench Press - Bar x 20 x 2 sets; 138 x 8 x 2 sets; 165 x 5; 209 x 4; 236 x 3 x 2 sets; 253 x 3 x 5 sets
Triceps
NOTES: Trying to get back in the mode of training...
Tuesday
Off Day
Wednesday
Bench Press (Smith Press) - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 225 x 3 x 4 sets
Triceps
Straight Leg DL (Smith Press)
NOTES: Trained at a hotel gym in San Antonio and did the best I could.
Thursday
Off Day
Friday
Off Day
Saturday
Off Day
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 185 x 5; 225 x 4; 255 x 3 x 2 sets; 275 x 2 x 5 sets
Bench Press - Bar x 20 x 2 sets; 138 x 8 x 2 sets; 165 x 5; 209 x 4; 236 x 3 x 2 sets; 253 x 3 x 5 sets
Triceps
NOTES: Trying to get back in the mode of training...
Tuesday
Off Day
Wednesday
Bench Press (Smith Press) - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 225 x 3 x 4 sets
Triceps
Straight Leg DL (Smith Press)
NOTES: Trained at a hotel gym in San Antonio and did the best I could.
Thursday
Off Day
Friday
Off Day
Saturday
Off Day
Saturday, June 19, 2010
Week of June 13, 2010
Monday
Bench Press - Bar x 20 x 2 sets; 138 x 10 x 2 sets; 185 x 6 x 2 sets; 231 x 5; 253 x 5; 275 x 5; 291 x 5; 319 x 3
Triceps
NOTE: This was my best workout since my injury...319 x 3
Tuesday
10 min on upright bike in McAllen, TX
Wednesday
Off Day
Thursday
Bench Press (pink on ring) - Bar x 20 x 3 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 3 x 7 sets; 225 x 10
Triceps/Biceps
ARC TRAINER: 30 min Weight Loss mode @ level 6 - burned 618 calories
Friday
Off Day
Saturday
Off Day
Bench Press - Bar x 20 x 2 sets; 138 x 10 x 2 sets; 185 x 6 x 2 sets; 231 x 5; 253 x 5; 275 x 5; 291 x 5; 319 x 3
Triceps
NOTE: This was my best workout since my injury...319 x 3
Tuesday
10 min on upright bike in McAllen, TX
Wednesday
Off Day
Thursday
Bench Press (pink on ring) - Bar x 20 x 3 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 3 x 7 sets; 225 x 10
Triceps/Biceps
ARC TRAINER: 30 min Weight Loss mode @ level 6 - burned 618 calories
Friday
Off Day
Saturday
Off Day
Monday, June 14, 2010
Week of June 6, 2010
Sunday (265.5)
Arc Trainer - 20 min Interval Mode @ lvl 1 - burned 336 calories + 10 min Strength Mode @ lvl 1 - burned 213 calories = 549 total calories burned
Monday (266.5)
Bench Press - Bar x 20 x 2 sets, 135 x 10 x 2 sets, 185 x 6, 225 x 5 x 4 sets, 275 x 5. 3-Board - 319 x 3, 341 x 3
Accessory - Tris & Back
Tuesday
Off Day - Vacation in Galveston
Wednesday
Walked roughly 1.5 in Galveston
Thursday
Off Day - Vacation in Galveston
Friday (266.5)
Bench Press - Bar x 20 x 2 sets, 135 x 10 x 2 sets, 185 x 6; 225 x 3 x 8 sets w/ 60 rest
NOTES: Started with narrow grip and widen every two sets finishing with pinky on the rings.
Accessory - Back/Biceps/Tris
Saturday
Squat - Bar x 10 x 2 sets, 135 x 6 x 2 sets, 185 x 6, 225 x 5 x 5 sets, 315 x 1
NOTES: This week felt much better than last week. Hopefully I will get my leg strength back quickly.
Accessory - Leg Ext, Leg Curl, Hip Ab, Hip Ad, Back Ext
Arc Trainer - 20 min Interval Mode @ lvl 1 - burned 336 calories + 10 min Strength Mode @ lvl 1 - burned 213 calories = 549 total calories burned
Monday (266.5)
Bench Press - Bar x 20 x 2 sets, 135 x 10 x 2 sets, 185 x 6, 225 x 5 x 4 sets, 275 x 5. 3-Board - 319 x 3, 341 x 3
Accessory - Tris & Back
Tuesday
Off Day - Vacation in Galveston
Wednesday
Walked roughly 1.5 in Galveston
Thursday
Off Day - Vacation in Galveston
Friday (266.5)
Bench Press - Bar x 20 x 2 sets, 135 x 10 x 2 sets, 185 x 6; 225 x 3 x 8 sets w/ 60 rest
NOTES: Started with narrow grip and widen every two sets finishing with pinky on the rings.
Accessory - Back/Biceps/Tris
Saturday
Squat - Bar x 10 x 2 sets, 135 x 6 x 2 sets, 185 x 6, 225 x 5 x 5 sets, 315 x 1
NOTES: This week felt much better than last week. Hopefully I will get my leg strength back quickly.
Accessory - Leg Ext, Leg Curl, Hip Ab, Hip Ad, Back Ext
Saturday, June 5, 2010
Week of May 30, 2010
Sunday
Off Day - In McKinney for Memorial Day
Monday
Off Day - Memorial Day
Tuesday (265.0)
Arc Trainer - 30 min Weight Loss Mode @ lvl 7 - burned 646 calories
Wednesday
Off Day
Thursday (265.5)
Off Day
Friday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 10; 275 x 3; 315 x 1.5; 225 x 5 x 5 sets
NOTES: My elbow felt absolutely GREAT! But...I am extremely weak right now! I have a long way to go to get my strength back.
Accessory - Various selectorized: Row; Chest Press; Incline Press; Overhead Press. Also, DB Biceps Curl & Rolling DB Extensions w/ 30 lb
Arc Trainer - 20 min Weight Loss Mode @ lvl 6 - burned 399 calories
Saturday
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 185 x 5 x 4 sets
NOTES: Oh boy! 225 for 5 reps felt like a TON today. It's going to be a long uphill battle but I am gonna do it!
Accessory - 45 deg back ext; face pulls for lats; shrugs
Off Day - In McKinney for Memorial Day
Monday
Off Day - Memorial Day
Tuesday (265.0)
Arc Trainer - 30 min Weight Loss Mode @ lvl 7 - burned 646 calories
Wednesday
Off Day
Thursday (265.5)
Off Day
Friday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 10; 275 x 3; 315 x 1.5; 225 x 5 x 5 sets
NOTES: My elbow felt absolutely GREAT! But...I am extremely weak right now! I have a long way to go to get my strength back.
Accessory - Various selectorized: Row; Chest Press; Incline Press; Overhead Press. Also, DB Biceps Curl & Rolling DB Extensions w/ 30 lb
Arc Trainer - 20 min Weight Loss Mode @ lvl 6 - burned 399 calories
Saturday
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 185 x 5 x 4 sets
NOTES: Oh boy! 225 for 5 reps felt like a TON today. It's going to be a long uphill battle but I am gonna do it!
Accessory - 45 deg back ext; face pulls for lats; shrugs
Saturday, May 29, 2010
Week of June 23, 2010
Sunday (BW = 265.0)
Off Day
Monday
Off Day
Tuesday
Treadmill - 30 min walk/run interval for 2.0 miles at hotel in Austin
Wednesday
Off Day - In Austin
Thursday
Off Day - In San Antonio
Friday (263.5)
Arc Trainer - 30 min Weight Loss Mode @ lvl 8 - burned 654 calories
Saturday
40 min brisk walk with family at my sister's in McKinney
Off Day
Monday
Off Day
Tuesday
Treadmill - 30 min walk/run interval for 2.0 miles at hotel in Austin
Wednesday
Off Day - In Austin
Thursday
Off Day - In San Antonio
Friday (263.5)
Arc Trainer - 30 min Weight Loss Mode @ lvl 8 - burned 654 calories
Saturday
40 min brisk walk with family at my sister's in McKinney
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