Monday
Squat - 315 x 5; 375 x 4; 430 x 3 x 2 sets; 495 x 2 x 2 sets; 500 x 6; 405 x 10
Bench - 315 x 3 x 2 sets; 365 x 2 x 5 sets
NOTES: I know I am training for Bench Worlds right now but my squats have never, ever been better than they are now. Last week I did 515 x 4 and this week 500 x 6. Elbow felt fine tonight.
Wednesday
Did not train
Friday
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 225 x 4; 275 x 3; 315 x 2; 365 x 1. Put on Blue/Red Katana - 405 x 2; 475 x 2; 525 x 2; 575 x 1; 615 x 1(video below); 650 x 1 (video below)
Deadlift - 133 x 6 x 2 set; 221 x 5; 271 x 4; 309 x 3; 353 x 3; 403 x 3; 493 x 2; 533 x 1 (lost balance); 533 x 1. All sets done with belt only.
NOTES: Felt good on bench tonight! Here is video of my 615: http://www.youtube.com/watch?v=t2ODEltIeBE. Here is video of my 650: http://www.youtube.com/watch?v=Me0fg1_j39Q. I realized when I got home I had my camera set on a low quality setting. I will try to get clearer footage in the coming weeks.
Saturday
Tuesday, April 29, 2008
Friday, April 25, 2008
Phase 3, Week 2
Monday
Squat - 405 x 3 reps x 2 sets; 455 x 3 x 3; 515 x 4 (all sets w/ belt only)
Bench - 345 x 3 reps x 2 sets; 405 x 2 x 2; 410 x 2 (raw work)
NOTES: Felt really good squatting. 515 x 4 with just a belt was a nice set for me. My right elbow was still bothering me some on the heavy bench sets.
Wednesday
Did not train - in Brownsville TX for work
Friday
Bench - 315 x 2 reps; 365 x 1; 405 x 1. Put on Blue/Red Katana - 405 x 2; 475 x 2; 525 x 2; 565 x 2; 585 x 2; 615 x 1; 640 x 1; 545 x 3
Deadlift - 315 x 3 reps x 2 sets; 365 x 3 x 2; 405 x 3; 449 x 3 (all w/ belt only)
NOTES: I decided to start training in my shirt on Friday nights thinking it would help with the tenderness in my right elbow. I did not expect to go 640 tonight but everything felt great! I am very, very pleased with this workout.
Squat - 405 x 3 reps x 2 sets; 455 x 3 x 3; 515 x 4 (all sets w/ belt only)
Bench - 345 x 3 reps x 2 sets; 405 x 2 x 2; 410 x 2 (raw work)
NOTES: Felt really good squatting. 515 x 4 with just a belt was a nice set for me. My right elbow was still bothering me some on the heavy bench sets.
Wednesday
Did not train - in Brownsville TX for work
Friday
Bench - 315 x 2 reps; 365 x 1; 405 x 1. Put on Blue/Red Katana - 405 x 2; 475 x 2; 525 x 2; 565 x 2; 585 x 2; 615 x 1; 640 x 1; 545 x 3
Deadlift - 315 x 3 reps x 2 sets; 365 x 3 x 2; 405 x 3; 449 x 3 (all w/ belt only)
NOTES: I decided to start training in my shirt on Friday nights thinking it would help with the tenderness in my right elbow. I did not expect to go 640 tonight but everything felt great! I am very, very pleased with this workout.
Tuesday, April 15, 2008
Phase 3, Week 1
Monday
Squat - 315 x 5; 365 x 4; 425 x 3 x 2; 480 x 2 x 3
Bench - 225 x 5; 265 x 5; 315 x 3 x 4; 365 x 3
NOTES: I took it a litte easy on bench tonight due to the tenderness in my right elbow.
Wednesday
Did not train - lazy
Friday
Did not train - in New Orleans LA for work
Saturday
Did not train - in New Orleans LA for work
Squat - 315 x 5; 365 x 4; 425 x 3 x 2; 480 x 2 x 3
Bench - 225 x 5; 265 x 5; 315 x 3 x 4; 365 x 3
NOTES: I took it a litte easy on bench tonight due to the tenderness in my right elbow.
Wednesday
Did not train - lazy
Friday
Did not train - in New Orleans LA for work
Saturday
Did not train - in New Orleans LA for work
Thursday, April 10, 2008
Phase 2, Week 4
Monday
Squats - (belt only) 225 x 6; 315 x 6; 405 x 3; 455 x 3 x 3; 495 x 3; 405 x 8
Bench - 335 x 3 x 2 sets; 380 x 3 x 5
Wednesday
Bench - 225 x 5; 255 x 5; 300 x 4; 320 x 3 x 2; 340 x 2 x 2; 365 x 1 x 2; 340 x 2 x 2; 320 x 3; 300 x 5; 255 x 7; 225 x 9
NOTES: Trained a Paul Fletcher's House of Power in Baton Rouge, LA
Friday
Bench - 250 x 5; 300 x 4; 350 x 3 x 2; 385 x 2; 405 x 2 x 4
Deadlift - 225 x 5; 315 x 4; 365 x 3 x 2; 405 x 3 x 2; 455 x 3
NOTES: Felt a litte tenderness in my right elbow during and after this workout
Saturday
Squats - (belt only) 225 x 6; 315 x 6; 405 x 3; 455 x 3 x 3; 495 x 3; 405 x 8
Bench - 335 x 3 x 2 sets; 380 x 3 x 5
Wednesday
Bench - 225 x 5; 255 x 5; 300 x 4; 320 x 3 x 2; 340 x 2 x 2; 365 x 1 x 2; 340 x 2 x 2; 320 x 3; 300 x 5; 255 x 7; 225 x 9
NOTES: Trained a Paul Fletcher's House of Power in Baton Rouge, LA
Friday
Bench - 250 x 5; 300 x 4; 350 x 3 x 2; 385 x 2; 405 x 2 x 4
Deadlift - 225 x 5; 315 x 4; 365 x 3 x 2; 405 x 3 x 2; 455 x 3
NOTES: Felt a litte tenderness in my right elbow during and after this workout
Saturday
Wednesday, April 2, 2008
Phase 2, Week 3
Monday
Squat - (belt only) Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 6; 405 x 3; 455 x 3; 475 x 2; 405 x 6; 315 x 10
Bench - (all raw) Bar x 20; 135 x 6 x 2 sets; 185 x 5; 250 x 5; 295 x 4; 340 x 3 x 2; 385 x 2 x 3; 395 x 2; 405 x 2
NOTES: Jay and Walter were not there tonight so all sets were done with no spot. Rich was there supporting me!
Wednesday
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 315 x 3 x 4; 365 x 1
NOTES: Trained at the Shreveport YMCA.
Friday
Bench -
Deadlifts -
NOTES: Did not train due to bad, bad weather.
Saturday
NOTES: Did not train due to mission trip to downtown Jackson.
Squat - (belt only) Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 6; 405 x 3; 455 x 3; 475 x 2; 405 x 6; 315 x 10
Bench - (all raw) Bar x 20; 135 x 6 x 2 sets; 185 x 5; 250 x 5; 295 x 4; 340 x 3 x 2; 385 x 2 x 3; 395 x 2; 405 x 2
NOTES: Jay and Walter were not there tonight so all sets were done with no spot. Rich was there supporting me!
Wednesday
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 315 x 3 x 4; 365 x 1
NOTES: Trained at the Shreveport YMCA.
Friday
Bench -
Deadlifts -
NOTES: Did not train due to bad, bad weather.
Saturday
NOTES: Did not train due to mission trip to downtown Jackson.
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