Bench Press: Week 6 Heavy

I had to change up the workout plan due the fact that I found out the Longhorn Open may be November 3, 2012. So, instead of this week I did Week 4 for Week 6 and next week I will do Week 7. Anyway, I warmed up to a heavy double with 405 (but missed the 2nd rep) and then did a single with 415. Next was reverse blue bands to a 3-board with 495 x 2; 545 x 2; 565 x 2; 585 x 1.5. Close Grip Bench: 275 x 8; 315 x 7.5; 315 x 7. Dips & clean/shrugs 20 x 3 sets. Feeling good!

Deadlift: Phase 2, Week 1

135 x 8; 135 x 6; 225 x 5; 315 x 5; 385 x 4; 445 x 3 x 2 sets; 495 x 2 x 4 sets; 495 x 6. Lat pulldowns; Lat holds; DB curls; Hammer Curls; Hangs. ON THE ROAD TO A 700 LB DEADLIFT!

Week 3: Light Bench Workout

Bench Press: 165 x 6 x 2 sets; 231 x 5; 231 x 3; 275 x 2; 319 x 1 x 2 sets. DB Press - 70 lbs x 8 x 3. Front Plate Raises / Side Raises

Squat: Phase 2, Week 1

Wednesday, August 8: Squats - 135 x 6 x 2; 225 x 5; 295 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 2 x 3 sets. Good mornings - 135 x 5; 225 x 5 x 4 sets. Accessory: Prone Leg Curls; Standing Calf Raises; Chest-supported rows; Lat Pulldowns; Dumbbell Curls; Hammer Curls; P90X Ab Ripper. Trained to the verge of puking tonight. Great workout. Only concern is my grion is bothering me a bit but I am going to try to continue to work through it. Go time!

Bench Press: Week 3, Light Week

Monday, August 6: Bench Press - 135 x 8 x 2; 225 x 5; 225 x 3; 275 x 1. 3-board (pinky on the ring) - 275 x 5; 315 x 5 x 2 sets. Close-grip bench - 225 x 8 x 3 sets. Sort of a light week tonight. P90X Ab Ripper

Deadlift Training

8/4/12: worked up to 475 x 3 x 5. Video is of set #5. Finished up with some Low Rows, 45 Deg Back Extensions, straight bar curls, hammer curls and gravity boots. Feeling good! http://www.youtube.com/watch?v=I3sqf5RmMCI&list=UUxpDkddGuXlv4oEtysA45og&index=1&feature=plcp

It's been a while...

I've had a lot going on in my powerlifting career since I last posted here. I competed in the 2011 USAPL Master's Nationals in Atlanta, GA in May 2011. I had a great day with a squat of 722 (PR), a bench press of 534 and a deadlift of 644 (PR) for a 1,901 total (PR). I kept my training going and competed in the 2011 USAPL Men's Nationals in Bay St Louis, MS. This was my first Men's Nationals and it was special because it was in the birthplace of the ADFPA, now USAPL, and it was in my home state of Mississippi. I didn't have as good of meet as Master's Nationals, which was a bit disappointing but I was pretty worn out and we sold our home right before the meet as well. I ended up with a squat of 705, a bench press of 529 (with a near miss at 622) and a deadlift of 606 for a total of 1,840. USAPL Bench Press Nationals was next. I ended up bombing out with two misses at 529 followed by a miss at 644 for the win. I had to drop about 10 lbs the week of the meet and it just zapped me. Wilson and I had great time though! After Bench Press Nationals, I decided to take some time off. A lot of time. Like 7 months and I didn't touch a weight during that time!! I started back training in April of this year and decided to do the 2012 USAPL Summer Powerfest in Spring, TX. With roughly only 3 months to train, it wasn't my best day as I totaled 1,769 with a squat 606, a bench press of 540 [for a new USAPL Master's (45-49) American Record] and a deadlift of 622. I am back on track now and am looking forward to my next meet! I am planning on lifting at the 2012 Longhorn Open in Austin this November. I have some lofty goals and will be shooting for a 907.5 kg (2000.6 lbs) total very soon. I am also chasing a 705 lb deadlift. I will begin tracking my training here again so please check back often! Feel free to message me with any question or comment to cheer me on! LOAD THE BAR!!!

Week of July 11, 2010

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!