Well, I made it through a full month of training! I am fairly pleased with the progress. I decided to see what percentages I am currently training at compared to where I was prior to the time off. Here is a recap:
Week 1: SQ - 70% BP - 85% DL - 94%
Week 2: SQ - 80% BP - 88% DL - 94%
Week 3: SQ - 87% BP - 91% DL - Missed
Week 4: SQ - 89% BP - 94% DL - 96%
Bodyweight: The lowest I measured my bw was 263. This morning I was 272.5 so it seems that muscle is returning as well
Hopefully I can keep up this pace throughtout December and early January and then I will be ready to jump into a competition phase for the Aggie Invitational which is at the end of February. I want to be back to 100%+ on all lifts before I start the competition phase. I will recap each week to track my progress.
Sunday, November 30, 2008
Saturday, November 29, 2008
Phase 2, Week 2
Monday
Squats - Bar x 10 x 2 sets; 165 x 8; 165 x 6; 275 x 5; 363 x 3 x 2 sets; 407 x 3 x 5
RDL's - 275 x 5 x 3 sets
Good Mornings - 275 x 3; 187 x 5 x 4 sets
Leg Press - 400 x 10 x 3 sets
Abs
NOTES: Great intensity. Tony and I blasted through this workout although I thought I was going to throw up at the end. I didn't so I am good. At this pace, I can't wait to see where I am in 2-3 months.
Wednesday
FOLLOW UP (Wednesday): My legs are SORE!!!
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 2 sets; 355 x 3 x 3 sets
Military Press - 95 x 8 x 2 sets; 135 x 8
DB Bench - 70 x 10; 100 x 10; 100 x 8
DB Flys - 30 x 10 x 3 sets
DB Curls - 30 x 10 x 3 sets
Tricep Rope Pressdowns - 15 x 3 sets
Abs
NOTES: Still a good bit away from where I was before the layoff, but my strength is slowly but surely coming back!
Friday
Deadlift (sumo) - Bar x 8; 165 x 8 x 2 sets; 253 x 6; 291 x 5; 346 x 4; 407 x 3 x 2 sets; 462 x 3 x 2 sets; 440 x 3; 429 x 3 x 2 sets
Platform DL (conv) - 275 x 5 x 5 sets
Hammer Lat Pulls - 10 x 3 sets
Hammer DB Curls - 10 x 3 x sets
Abs
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 275 x 4; 315 x 3 x 2 sets; 375 x 2 x 2 sets; 365 x 2 x 3 sets
Incline - 135 x 8; 185 x 8 x 3 sets
Rolling DB Ext - 40 x 10; 60 x 10 x 2 sets
SuperSet: Front Delt Raises/Face Pulls
SuperSet: Side Delt Raises/Abs
Squats - Bar x 10 x 2 sets; 165 x 8; 165 x 6; 275 x 5; 363 x 3 x 2 sets; 407 x 3 x 5
RDL's - 275 x 5 x 3 sets
Good Mornings - 275 x 3; 187 x 5 x 4 sets
Leg Press - 400 x 10 x 3 sets
Abs
NOTES: Great intensity. Tony and I blasted through this workout although I thought I was going to throw up at the end. I didn't so I am good. At this pace, I can't wait to see where I am in 2-3 months.
Wednesday
FOLLOW UP (Wednesday): My legs are SORE!!!
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 2 sets; 355 x 3 x 3 sets
Military Press - 95 x 8 x 2 sets; 135 x 8
DB Bench - 70 x 10; 100 x 10; 100 x 8
DB Flys - 30 x 10 x 3 sets
DB Curls - 30 x 10 x 3 sets
Tricep Rope Pressdowns - 15 x 3 sets
Abs
NOTES: Still a good bit away from where I was before the layoff, but my strength is slowly but surely coming back!
Friday
Deadlift (sumo) - Bar x 8; 165 x 8 x 2 sets; 253 x 6; 291 x 5; 346 x 4; 407 x 3 x 2 sets; 462 x 3 x 2 sets; 440 x 3; 429 x 3 x 2 sets
Platform DL (conv) - 275 x 5 x 5 sets
Hammer Lat Pulls - 10 x 3 sets
Hammer DB Curls - 10 x 3 x sets
Abs
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 275 x 4; 315 x 3 x 2 sets; 375 x 2 x 2 sets; 365 x 2 x 3 sets
Incline - 135 x 8; 185 x 8 x 3 sets
Rolling DB Ext - 40 x 10; 60 x 10 x 2 sets
SuperSet: Front Delt Raises/Face Pulls
SuperSet: Side Delt Raises/Abs
Saturday, November 22, 2008
Phase 2, Week 1
Monday
Squats - Bar x 10 x 2 sets; 165 x 8 x 2 sets; 275 x 6; 319 x 5; 363 x 4; 402 x 2; 424 x 2 x 4 sets
Romanian DL - 225 x 5 x 2 sets
Good Mornings - 225 x 5 x 3 sets
Abs
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 2 sets; 355 x 2 x 5 sets
Accessory: Hammer Curls; Rear Delts; Shrugs
NOTES: Trained at Olympic Gym in San Antonio. Old school facility. Met a nice dude named Ed Cosner.
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 335 x 3; 345 x 3 x 4 sets
Incline Bench - 95 x 8; 135 x 5; 155 x 4 x 2 sets; 175 x 4 x 4 sets; 225 x 4
RDB Ext - 45 x 10 x 3 sets
Abs
Squats - Bar x 10 x 2 sets; 165 x 8 x 2 sets; 275 x 6; 319 x 5; 363 x 4; 402 x 2; 424 x 2 x 4 sets
Romanian DL - 225 x 5 x 2 sets
Good Mornings - 225 x 5 x 3 sets
Abs
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 2 sets; 355 x 2 x 5 sets
Accessory: Hammer Curls; Rear Delts; Shrugs
NOTES: Trained at Olympic Gym in San Antonio. Old school facility. Met a nice dude named Ed Cosner.
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 335 x 3; 345 x 3 x 4 sets
Incline Bench - 95 x 8; 135 x 5; 155 x 4 x 2 sets; 175 x 4 x 4 sets; 225 x 4
RDB Ext - 45 x 10 x 3 sets
Abs
Monday, November 10, 2008
Phase 1, Week 4
Monday
Squats - Bar x 10; Bar x 8; 135 x 8 x 2 sets; 225 x 6; 315 x 4; 365 x 3 x 4 sets; 405 x 3
NOTES: Very intense workout tonight. Tony came back from IPF Worlds fired up so we hit hard tonight. This is going to be very good for me I believe.
Accessory: Romanian Deadlifts - 225 x 5 x 2 sets; 315 x 5. Good Mornings - 225 x 5 x 5 sets. Leg Press - 400 x 10 x 3 sets. Abs/Calves.
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 352.7 x 2 x 4
Accessory: Close Grip Bench - 275 x 5 x 3 sets; Hammer Rows - 10 x 3 sets; Flys - 30 x 10 x 3 sets; DB Bicep Curls - 40 x 8 x 3 sets
NOTES: Goal for USAPL Men's Nationals in Denver, CO is 930 kg (or 2050 lbs).
Friday
Deadlifts - Bar x 10; 165 x 8 x 2 sets; 253 x 6; 303 x 5; 363 x 4; 407 x 3 x 2 sets; 463 x 2 x 2 sets
NOTES: I had planned on doing 463 x 2 x 4 sets but I ripped my left hand on the second set. My hand is not too bad so hopefully I will be able to deadlift next week.
Accessory: DB Bicep Curls; Shrugs; Abs
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 210 x 5; 250 x 4; 295 x 3 x 2 sets; 335 x 3 x 4 sets
Military Press - 105 x 10 x 3 sets
Rolling DB Ext - 40 x 10; 50 x 10; 65 x 10
Abs
Squats - Bar x 10; Bar x 8; 135 x 8 x 2 sets; 225 x 6; 315 x 4; 365 x 3 x 4 sets; 405 x 3
NOTES: Very intense workout tonight. Tony came back from IPF Worlds fired up so we hit hard tonight. This is going to be very good for me I believe.
Accessory: Romanian Deadlifts - 225 x 5 x 2 sets; 315 x 5. Good Mornings - 225 x 5 x 5 sets. Leg Press - 400 x 10 x 3 sets. Abs/Calves.
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 352.7 x 2 x 4
Accessory: Close Grip Bench - 275 x 5 x 3 sets; Hammer Rows - 10 x 3 sets; Flys - 30 x 10 x 3 sets; DB Bicep Curls - 40 x 8 x 3 sets
NOTES: Goal for USAPL Men's Nationals in Denver, CO is 930 kg (or 2050 lbs).
Friday
Deadlifts - Bar x 10; 165 x 8 x 2 sets; 253 x 6; 303 x 5; 363 x 4; 407 x 3 x 2 sets; 463 x 2 x 2 sets
NOTES: I had planned on doing 463 x 2 x 4 sets but I ripped my left hand on the second set. My hand is not too bad so hopefully I will be able to deadlift next week.
Accessory: DB Bicep Curls; Shrugs; Abs
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 210 x 5; 250 x 4; 295 x 3 x 2 sets; 335 x 3 x 4 sets
Military Press - 105 x 10 x 3 sets
Rolling DB Ext - 40 x 10; 50 x 10; 65 x 10
Abs
Saturday, November 8, 2008
Phase 1, Week 3
Monday
Squats - Bar x 8; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 5 sets; 405 x 1
NOTES: I backed out my training from February 28, 2009 (Aggie Invitational) to find out that I am going to have to get serious and fast. This week is actually Week 3 of Phase 1! Anyway, everything felt pretty good considering I have not squatted since August 13th! I imagine I am going to be a little sore but I need to ramp my training up pretty quick.
Accessory - Hammer Curls, Abs
Wednesday
Bench - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 5 sets
NOTES: I had to train at the hotel gym in El Paso, which was pretty nice, on a Smith Press but at least I got my workout in!
Accessory - Rolling Dumbbell Ext - up to 50 x 10; Tricep Pressdowns; Hammer Curls; Delts
Friday
Deadlift - Bar x 8; 155 x 8; 165 x 8; 275 x 5; 345 x 4; 385 x 3; 405 x 3; 435 x 3 x 3
NOTES: This was my first deadlift workout since August 6th, so needless to say I struggled through it. The good news is I have trained more this month than all of September and tomorrows workout will tie October's total. I am on a roll!!
Accessory - DB Curls; Hammer Rows; Abs
Saturday
Bench Press - Bar x 20; 135 x 8 x 2; 185 x 6; 225 x 5; 295 x 4; 355 x 2; 335 x 3 x 4
NOTES: My strength is way off but at least I am consistent again. I expect to see the gains to come back quickly.
Accessory - Rolling Dumbbells up to 60 x 8; JM Presses; Plate Raises; Side Delts
Squats - Bar x 8; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 5 sets; 405 x 1
NOTES: I backed out my training from February 28, 2009 (Aggie Invitational) to find out that I am going to have to get serious and fast. This week is actually Week 3 of Phase 1! Anyway, everything felt pretty good considering I have not squatted since August 13th! I imagine I am going to be a little sore but I need to ramp my training up pretty quick.
Accessory - Hammer Curls, Abs
Wednesday
Bench - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 5 sets
NOTES: I had to train at the hotel gym in El Paso, which was pretty nice, on a Smith Press but at least I got my workout in!
Accessory - Rolling Dumbbell Ext - up to 50 x 10; Tricep Pressdowns; Hammer Curls; Delts
Friday
Deadlift - Bar x 8; 155 x 8; 165 x 8; 275 x 5; 345 x 4; 385 x 3; 405 x 3; 435 x 3 x 3
NOTES: This was my first deadlift workout since August 6th, so needless to say I struggled through it. The good news is I have trained more this month than all of September and tomorrows workout will tie October's total. I am on a roll!!
Accessory - DB Curls; Hammer Rows; Abs
Saturday
Bench Press - Bar x 20; 135 x 8 x 2; 185 x 6; 225 x 5; 295 x 4; 355 x 2; 335 x 3 x 4
NOTES: My strength is way off but at least I am consistent again. I expect to see the gains to come back quickly.
Accessory - Rolling Dumbbells up to 60 x 8; JM Presses; Plate Raises; Side Delts
Saturday, November 1, 2008
November....New Focus....
Saturday
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 3 giant sets (close grip, regular grip, wide grip). Close Grip - 135 x 8; 225 x 5; 275 x 5 x 6 sets. Wide Grip - 225 x 8 x 3 sets
Standing Military Press - 95 x 8; 135 x 6
Accessory - Flys; Curls; Abs
NOTES: November is the month I am regaining my focus. I have lost about 15 lbs (down to about 265) so it's time to get SERIOUS. I have selected the Texas A&M Invitational as my comeback meet. This meet is scheduled for February 28, 2009 so I will have plenty of time to get back in the groove. I will qualify for Men's Nationals at the meet and plan to compete in Denver in June 2009.
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 3 giant sets (close grip, regular grip, wide grip). Close Grip - 135 x 8; 225 x 5; 275 x 5 x 6 sets. Wide Grip - 225 x 8 x 3 sets
Standing Military Press - 95 x 8; 135 x 6
Accessory - Flys; Curls; Abs
NOTES: November is the month I am regaining my focus. I have lost about 15 lbs (down to about 265) so it's time to get SERIOUS. I have selected the Texas A&M Invitational as my comeback meet. This meet is scheduled for February 28, 2009 so I will have plenty of time to get back in the groove. I will qualify for Men's Nationals at the meet and plan to compete in Denver in June 2009.
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