Monday
Squats - 315 x 10 sets x 10 reps
Bench - 230 x 5; 275 x 4; 320 x 3 x 2 sets; 365 x 3 x 5 sets
NOTES: I have always wanted to try 10 sets of 10 reps with 315 squatting so I went for it today. Wasn't as bad as I thought it would be. Feeling pretty good with my training for IPF Bench Worlds right now!
Wednesday
Did not train
POST NOTE: My legs are really SORE today!!!
Friday
Bench - warm up to 315 x 2; Put on Blue/Red Katana - 405 x 3; 455 x 3 x 2 sets; 520 x 3 x 2 sets; 585 x 2 x 2 sets (2nd set: http://www.youtube.com/watch?v=Ltd5Km_T4KE); Put on Blue/Black Katana - 585 x 2; 605 x 2 (http://www.youtube.com/watch?v=G7SqsCd2U4U)
Saturday
Incline Bench - 135 x 5; 185 x 4; 225 x 3 x 5 sets
Accessory Work
NOTES: At Snap Fitness Brandon MS
Monday, May 26, 2008
Wednesday, May 21, 2008
Competition Phase, Week 2
Monday
Squats - 405 x 3 x 2 sets; 455 x 3; 475 x 3; 500 x 3; 405 x 8 (belt only)
Bench - 315 x 3 x 2 sets; 365 x 3 x 3 sets; 405 x 1
Wednesday
Accessory workout - Lats, Bis, Abs
Friday
Bench - warm up to 335 x 2; put on Blue/Black Katana - 405 x 3; 475 x 3 x 2 sets; 545 x 2 x 2 sets; 605 x 1 x 2 sets (http://www.youtube.com/watch?v=c9Xjp93MS_E); put on Blue/Red Katana - 605 x 1 x 2 sets (http://www.youtube.com/watch?v=H4jcD81ag98)
Saturday
Bench - 225 x 6 x 6 sets; 275 x 6
Accessory work - Lats; reverse curls
Squats - 405 x 3 x 2 sets; 455 x 3; 475 x 3; 500 x 3; 405 x 8 (belt only)
Bench - 315 x 3 x 2 sets; 365 x 3 x 3 sets; 405 x 1
Wednesday
Accessory workout - Lats, Bis, Abs
Friday
Bench - warm up to 335 x 2; put on Blue/Black Katana - 405 x 3; 475 x 3 x 2 sets; 545 x 2 x 2 sets; 605 x 1 x 2 sets (http://www.youtube.com/watch?v=c9Xjp93MS_E); put on Blue/Red Katana - 605 x 1 x 2 sets (http://www.youtube.com/watch?v=H4jcD81ag98)
Saturday
Bench - 225 x 6 x 6 sets; 275 x 6
Accessory work - Lats; reverse curls
Friday, May 16, 2008
Competition Phase, Week 1
Monday
Squat - 315 x 4; 365 x 3; 405 x 3 x 3 sets
Bench - 225 x 4; 275 x 3; Small Board - 315 x 2; 335 x 2
NOTES: Still feeling a little torn down from the Biggest Bench on the River. Took it easy on squats and bench tonight. All bench work done with pinky on the rings.
Wednesday
Bench - 275 x 4; 319 x 3 x 4 sets
NOTES: Trained at Steel Fitness in Houston with Tony Cardella and the gang. This is where I am going to train once we get relocated to The Woodlands so it was nice to meet and hang out with everyone.
Friday
Bench - Warm up to 335 x 2; Put on Red/Black Katana - 425 x 2; 475 x 3 x 2 sets; 525 x 2; 545 x 2 (http://www.youtube.com/watch?v=hkqS48ES9Qc); 585 x 1 (http://www.youtube.com/watch?v=sGV-Y86IazM); Put on Blue/Black Katana - 585 x 1; 585 x 1 (http://www.youtube.com/watch?v=799b4AVJ-Ro); Put on Blue/Red Katana - 585 x 1 (http://www.youtube.com/watch?v=VOgsvY53Bf4)
Deadlift - 315 x 3; 403 x 3; 453 x 2; 513 x 1 (http://www.youtube.com/watch?v=ZrukOqulHSQ)
NOTES: Felt pretty good tonight.
Saturday
Light incline dumbbells (up to 80 x 10); light lat & triceps work; Abs
Squat - 315 x 4; 365 x 3; 405 x 3 x 3 sets
Bench - 225 x 4; 275 x 3; Small Board - 315 x 2; 335 x 2
NOTES: Still feeling a little torn down from the Biggest Bench on the River. Took it easy on squats and bench tonight. All bench work done with pinky on the rings.
Wednesday
Bench - 275 x 4; 319 x 3 x 4 sets
NOTES: Trained at Steel Fitness in Houston with Tony Cardella and the gang. This is where I am going to train once we get relocated to The Woodlands so it was nice to meet and hang out with everyone.
Friday
Bench - Warm up to 335 x 2; Put on Red/Black Katana - 425 x 2; 475 x 3 x 2 sets; 525 x 2; 545 x 2 (http://www.youtube.com/watch?v=hkqS48ES9Qc); 585 x 1 (http://www.youtube.com/watch?v=sGV-Y86IazM); Put on Blue/Black Katana - 585 x 1; 585 x 1 (http://www.youtube.com/watch?v=799b4AVJ-Ro); Put on Blue/Red Katana - 585 x 1 (http://www.youtube.com/watch?v=VOgsvY53Bf4)
Deadlift - 315 x 3; 403 x 3; 453 x 2; 513 x 1 (http://www.youtube.com/watch?v=ZrukOqulHSQ)
NOTES: Felt pretty good tonight.
Saturday
Light incline dumbbells (up to 80 x 10); light lat & triceps work; Abs
Friday, May 9, 2008
Phase 3, Week 4
Monday
Squat - worked up to 315 x 3 and stopped. I was feeling really torn down.
Bench - 275 x 3 x 2 sets; 315 x 2 x 4
NOTES: Took it easy tonight.
Wednesday
Bench - worked up to 275 x 2 x 3 sets
NOTES: Trained a Paul Fletcher's House of Power in Baton Rouge, LA
Friday
Did not train
Saturday
Biggest Bench on the River
Weighed in at 271
1st attempt - 625 (miss); Struggled to get this to touch and lost the groove.
2nd attempt - 625 (good); I really concentrated to keep my groove and SMOKED this attempt
3rd attempt - 650 (miss); Everything was perfert except the last inch. I think if I had not gone heavy the last two weeks I would have easily locked this out.
NOTES: I won Best Masters Bencher out of 21 Masters lifters.
Squat - worked up to 315 x 3 and stopped. I was feeling really torn down.
Bench - 275 x 3 x 2 sets; 315 x 2 x 4
NOTES: Took it easy tonight.
Wednesday
Bench - worked up to 275 x 2 x 3 sets
NOTES: Trained a Paul Fletcher's House of Power in Baton Rouge, LA
Friday
Did not train
Saturday
Biggest Bench on the River
Weighed in at 271
1st attempt - 625 (miss); Struggled to get this to touch and lost the groove.
2nd attempt - 625 (good); I really concentrated to keep my groove and SMOKED this attempt
3rd attempt - 650 (miss); Everything was perfert except the last inch. I think if I had not gone heavy the last two weeks I would have easily locked this out.
NOTES: I won Best Masters Bencher out of 21 Masters lifters.
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