MONDAY
Bench Press - Bar x 20 x 2 sets; 123 x 10; 143 x 8; 165 x 8; 253 x 5; 302 x 4; 363 x 1. Put on Blue/Black Katana - 451 x 3 (3-board); 518 x 3 (2-board); 562 x 2 (2-board); 606 x 2 (1-board); 606 x 2 (no board/no touch). Put on Black/Blue Katana - 606 x 2 (2-board); 650 x 2 (2-board).
Rolling DB Ext
Tricep Pressdowns
NOTES: Video of 650 x 2 (2-board) at www.youtube.com/titan500.
WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 335 x 3 x 2 sets; 365 x 2 x 4 sets; 405 x 1
Close Grip Bench - 225 x 8 x 3 sets
Hammer Lat Pulls - 10 x 5 sets
Hammer Curls - 8 x 3 sets
Shrugs - 20 x 2 sets
Monday, December 21, 2009
Saturday, December 19, 2009
Competition Phase, Week 3 to LA State Meet
Yeah, well I jumped right in to a competition phase and plan to do a tune up meet in Louisiana on Jan 16. So, here we go...
MONDAY
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 275 x 4; 319 x 1; 363 x 1. Put on Bl/Bk Katana: 3-board - 457 x 3; 540 x 3; 557 x 3. 2-board: 595 x 2 x 2 sets; 606 x 2; 628 x 2
Notes: For videos, visit www.youtube.com/titan500
WEDNESDAY
Deadlift - 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 5; 365 x 4; 425 x 3 x 2 sets; 455 x 3 x 5 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 3 x 2 sets; 315 x 2 x 4 sets; 365 x 2
Lat Pulldowns - 10 x 3 sets
Hammer Curls - 10 x 3 sets
Tricep Pressdowns - 25 x 2 sets
FRIDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 3 sets; 365 x 6; 315 x 12; 225 x 31
Rack Lockouts (Pinky on ring) - 405 x 3 x 2 sets; 425 x 3; 435 x 3; 455 x 2.5
SATURDAY
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 275 x 5; 325 x 4; 385 x 3 x 2 sets; 415 x 3 x 5 sets
Hammer Lat Pulls
MONDAY
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 275 x 4; 319 x 1; 363 x 1. Put on Bl/Bk Katana: 3-board - 457 x 3; 540 x 3; 557 x 3. 2-board: 595 x 2 x 2 sets; 606 x 2; 628 x 2
Notes: For videos, visit www.youtube.com/titan500
WEDNESDAY
Deadlift - 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 5; 365 x 4; 425 x 3 x 2 sets; 455 x 3 x 5 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 3 x 2 sets; 315 x 2 x 4 sets; 365 x 2
Lat Pulldowns - 10 x 3 sets
Hammer Curls - 10 x 3 sets
Tricep Pressdowns - 25 x 2 sets
FRIDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 3 sets; 365 x 6; 315 x 12; 225 x 31
Rack Lockouts (Pinky on ring) - 405 x 3 x 2 sets; 425 x 3; 435 x 3; 455 x 2.5
SATURDAY
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 275 x 5; 325 x 4; 385 x 3 x 2 sets; 415 x 3 x 5 sets
Hammer Lat Pulls
Saturday, December 12, 2009
Phase 3, Week 4 to The Arnold!
NOTE: I skipped Phase 3/Week 3 and went straight to Week 4 because I am going to start shirting up next week to do a tune up meet for the Arnold. The plan is to do the Louisiana State Meet on January 16th and then begin a 7-week competition cycle for The Arnold!
MONDAY
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5 x 2 sets; 286 x 4; 325 x 3 x 2 sets; 375 x 3 x 4 sets; 380 x 3
4-Board - 385 x 3; 407 x 3; 429 x 2.5
Triceps Pressdowns - 10 x 3 sets
Wrist Roller
WEDNESDAY
Deadlift - Off a 4" block: 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3 x 4 sets; 405 x 5
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets. POR 3-board: 315 x 3 x 3 sets
Lat Pulldowns - 12 x 3 sets
Wrist Roller
FRIDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 255 x 5; 300 x 4; 350 x 3 x 2 sets; 395 x 2; 405 x 2; 415 x 2; 430 x 1; 460 x 1 (miss); 405 x 2
Tricep Pressdowns
Front Delt Raises
Shrugs
Hammer Curls
SATURDAY
Squat - Bar x 10 x 2; 135 x 8 x 2 sets; 225 x 6 x 2; 315 x 5; 405 x 10
MONDAY
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5 x 2 sets; 286 x 4; 325 x 3 x 2 sets; 375 x 3 x 4 sets; 380 x 3
4-Board - 385 x 3; 407 x 3; 429 x 2.5
Triceps Pressdowns - 10 x 3 sets
Wrist Roller
WEDNESDAY
Deadlift - Off a 4" block: 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3 x 4 sets; 405 x 5
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets. POR 3-board: 315 x 3 x 3 sets
Lat Pulldowns - 12 x 3 sets
Wrist Roller
FRIDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 255 x 5; 300 x 4; 350 x 3 x 2 sets; 395 x 2; 405 x 2; 415 x 2; 430 x 1; 460 x 1 (miss); 405 x 2
Tricep Pressdowns
Front Delt Raises
Shrugs
Hammer Curls
SATURDAY
Squat - Bar x 10 x 2; 135 x 8 x 2 sets; 225 x 6 x 2; 315 x 5; 405 x 10
Saturday, December 5, 2009
Phase 3, Week 2 to The Arnold
MONDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 315 x 4; 365 x 3 x 2 sets; 405 x 2 x 5 sets
Floor Presses (POR) - 275 x 3; 315 x 3; 365 x 2; 315 x 5 x 3 sets
Delt Shrugs - 20 x 12 x 3 sets
Hammer Curls - 50 x 10 x 2 sets
WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 260 x 5; 300 x 5; 320 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 4; 300 x 6; 260 x 8; 225 x 10
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3; 495 x 2; 585 x 1; 405 x 6
NOTES: All bench press sets done with a pause at top and bottom on each rep. All deadlift work done with no belt.
FRIDAY
Bench Press (POR) - Bar x 20 x 2; 135 x 8 x 2 sets; 225 x 5 x 2; 275 x 4; 315 x 3 x 4; 365 x 3
Rack Lockouts (POR) - 315 x 3; 405 x 3; 425 x 3; 445 x 3
Triceps Pressdowns/Front Plate Raises superset
Hammer Curls/Shrugs superset
Wrist Roller
SATURDAY
Squat - Bar x 10 x 2; 165 x 8 x 2; 231 x 6; 286 x 5; 341 x 4; 407 x 3 x 2 sets; 457 x 3 x 5 sets
Bench Press - Bar x 20 x 2; 135 x 8 x 2; 185 x 6; 225 x 6; 275 x 6 x 5 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 315 x 4; 365 x 3 x 2 sets; 405 x 2 x 5 sets
Floor Presses (POR) - 275 x 3; 315 x 3; 365 x 2; 315 x 5 x 3 sets
Delt Shrugs - 20 x 12 x 3 sets
Hammer Curls - 50 x 10 x 2 sets
WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 260 x 5; 300 x 5; 320 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 4; 300 x 6; 260 x 8; 225 x 10
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3; 495 x 2; 585 x 1; 405 x 6
NOTES: All bench press sets done with a pause at top and bottom on each rep. All deadlift work done with no belt.
FRIDAY
Bench Press (POR) - Bar x 20 x 2; 135 x 8 x 2 sets; 225 x 5 x 2; 275 x 4; 315 x 3 x 4; 365 x 3
Rack Lockouts (POR) - 315 x 3; 405 x 3; 425 x 3; 445 x 3
Triceps Pressdowns/Front Plate Raises superset
Hammer Curls/Shrugs superset
Wrist Roller
SATURDAY
Squat - Bar x 10 x 2; 165 x 8 x 2; 231 x 6; 286 x 5; 341 x 4; 407 x 3 x 2 sets; 457 x 3 x 5 sets
Bench Press - Bar x 20 x 2; 135 x 8 x 2; 185 x 6; 225 x 6; 275 x 6 x 5 sets
Monday, November 23, 2009
Phase 3, Week 1 to The Arnold
MONDAY
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5; 275 x 3; 319 x 3 x 2 sets; 368 x 3 x 3 sets; 370 x 3; 370 x 2
3-Board w/ Chains - 275 + 120 x 2; 341 + 120 x 0; 319 + 120 x 2 x 3 sets
3-Board POR - 385 x 3 x 3 sets
Tricep Pressdowns - 10 x 3 sets
Low Rows (Wide) - 10 x 3 sets
Hammer Curls - 10 x 2 sets
Shrugs - 20 x 2 sets
Leg Raises - 15 x 2 sets
WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 230 x 5; 280 x 5; 320 x 4; 345 x 3 x 2; 370 x 2 x 2; 390 x 1; 405 x 1; 365 x 2; 335 x 3; 315 x 4; 275 x 6; 225 x 8
Wide/Palms-In Pull-ups - 6 x 3
Rope Triceps Pressdowns - 30 x 1; 20 x 2
FRIDAY
Bench Press - Bar x 20 x 2 sets; 99 x 8; 123 x 8; 143 x8; 148 x 8; 231 x 6 x 2 sets; 319 x 2 x 2 sets. 3-Board - 319 x 3 x 6 sets
Hammer Lat Pulls - 10 x 3 sets
Shrugs 80 x 20 x 3 sets
SATURDAY
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 5; 425 x 5 x 5 sets
Incline DB Presses - 40 x 10; 60 x 10 x 2 sets; 80 x 5 x 3 sets
Lat Pull Holds
Spider DB Curls
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5; 275 x 3; 319 x 3 x 2 sets; 368 x 3 x 3 sets; 370 x 3; 370 x 2
3-Board w/ Chains - 275 + 120 x 2; 341 + 120 x 0; 319 + 120 x 2 x 3 sets
3-Board POR - 385 x 3 x 3 sets
Tricep Pressdowns - 10 x 3 sets
Low Rows (Wide) - 10 x 3 sets
Hammer Curls - 10 x 2 sets
Shrugs - 20 x 2 sets
Leg Raises - 15 x 2 sets
WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 230 x 5; 280 x 5; 320 x 4; 345 x 3 x 2; 370 x 2 x 2; 390 x 1; 405 x 1; 365 x 2; 335 x 3; 315 x 4; 275 x 6; 225 x 8
Wide/Palms-In Pull-ups - 6 x 3
Rope Triceps Pressdowns - 30 x 1; 20 x 2
FRIDAY
Bench Press - Bar x 20 x 2 sets; 99 x 8; 123 x 8; 143 x8; 148 x 8; 231 x 6 x 2 sets; 319 x 2 x 2 sets. 3-Board - 319 x 3 x 6 sets
Hammer Lat Pulls - 10 x 3 sets
Shrugs 80 x 20 x 3 sets
SATURDAY
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 5; 425 x 5 x 5 sets
Incline DB Presses - 40 x 10; 60 x 10 x 2 sets; 80 x 5 x 3 sets
Lat Pull Holds
Spider DB Curls
Sunday, November 22, 2009
Phase 2, Week 4 to The Arnold
MONDAY
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5; 275 x 4; 319 x 3 x 2 sets; 363 x 3 x 5 sets
WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 385 x 1 x 4 sets; 390 x 1; 365 x 2 x 2 sets; 340 x 3; 315 x 5; 275 x 7; 225 x 9
JM Presses - 115 x 8 x 3 sets
Single Arm Pressdowns - 2o per arm; 25 per arm
Low Row - 12 x 3 sets
Hammer Curls - 55 x 8 x 3 sets
FRIDAY (AM)
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 4 sets; 385 x 2
SATURDAY
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 5; 365 x 5; 405 x 5; 475 x 1; 525 x 1
Bench Press - Bar x 20 x 2 sets; 143 x 8; 143 x 6; 231 x 3 x 8 sets (varying grip from narrow to pinky on ring)
Hammer Lat Pulls - 10 x 3 sets (up to 3-45 & 25 on each side)
Triceps Pressdowns - 10 x 3 sets
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5; 275 x 4; 319 x 3 x 2 sets; 363 x 3 x 5 sets
WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 385 x 1 x 4 sets; 390 x 1; 365 x 2 x 2 sets; 340 x 3; 315 x 5; 275 x 7; 225 x 9
JM Presses - 115 x 8 x 3 sets
Single Arm Pressdowns - 2o per arm; 25 per arm
Low Row - 12 x 3 sets
Hammer Curls - 55 x 8 x 3 sets
FRIDAY (AM)
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 4 sets; 385 x 2
SATURDAY
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 5; 365 x 5; 405 x 5; 475 x 1; 525 x 1
Bench Press - Bar x 20 x 2 sets; 143 x 8; 143 x 6; 231 x 3 x 8 sets (varying grip from narrow to pinky on ring)
Hammer Lat Pulls - 10 x 3 sets (up to 3-45 & 25 on each side)
Triceps Pressdowns - 10 x 3 sets
Wednesday, November 11, 2009
Phase 2, Week 3 to The Arnold!
TUESDAY
Bench Press - Bar x 20 x 2; 135 x 8 x 2; 185 x 6; 250 x 5; 295 x 4; 340 x 3 x 2 sets; 385 x 2 x 4 sets; 395 x 1
Rolling DB Ext - 45 x 10; 65 x 10 x 3 sets
WEDNESDAY
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 315 x 4; 365 x 3 x 2 sets; 405 x 2 x 4 sets; 405 x 7
Reverse Hypers - 10 x 3 sets
Hammer Lat Pulls - 10 x 3 sets
Bench Press - Bar x 20 x 2; 135 x 8 x 2; 185 x 6; 250 x 5; 295 x 4; 340 x 3 x 2 sets; 385 x 2 x 4 sets; 395 x 1
Rolling DB Ext - 45 x 10; 65 x 10 x 3 sets
WEDNESDAY
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 315 x 4; 365 x 3 x 2 sets; 405 x 2 x 4 sets; 405 x 7
Reverse Hypers - 10 x 3 sets
Hammer Lat Pulls - 10 x 3 sets
ARNOLD SPORTS FESTIVAL
The Arnold Sports Festival rankings have just been finalized and I am excited to announce that I will be lifting in the IPF Titan Pro Bench Bash to be held in conjunction with the Arnold Classic in Columbus, OH March 6-7, 2010. For those not familiar with this event, it is invitation only and you have to qualify at a national or international event. It is a tremendous honor to be lifting on the Arnold stage! In my opinion, this is the second biggest competition on the planet just behind IPF Open Bench Worlds, so I a stoked to get to lift in the meet!!
As you can see on this link, http://usapowerlifting.com/nationals/arnold/2010/10ARNOLD_bp.htm, I was ranked 5th out all the lifters in the 220 pound class through the Super Heavyweight class. Time to start turning the intensity up in my training because March will be here before you know it!
As you can see on this link, http://usapowerlifting.com/nationals/arnold/2010/10ARNOLD_bp.htm, I was ranked 5th out all the lifters in the 220 pound class through the Super Heavyweight class. Time to start turning the intensity up in my training because March will be here before you know it!
Wednesday, November 4, 2009
Phase 2 / Week 2 to.....
TUESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 5; 340 x 4 x 2 sets; 365 x 3 x 2 sets; 390 x 2 x 2 sets; 365 x 3 x 2 sets; 340 x 5; 315 x 6; 275 x 8; 225 x 10
Dips - 8 x 3 sets
WEDNESDAY
Squats - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6 x 2 sets; 315 x 5 x 4 sets; 315 x 10
Straight Leg DL - 225 x 6 x 4 sets
Lats - Hammer Pulls 10 x 3 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 5; 340 x 4 x 2 sets; 365 x 3 x 2 sets; 390 x 2 x 2 sets; 365 x 3 x 2 sets; 340 x 5; 315 x 6; 275 x 8; 225 x 10
Dips - 8 x 3 sets
WEDNESDAY
Squats - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6 x 2 sets; 315 x 5 x 4 sets; 315 x 10
Straight Leg DL - 225 x 6 x 4 sets
Lats - Hammer Pulls 10 x 3 sets
Saturday, October 31, 2009
New Week
MONDAY
Squats - Bar x 10 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 275 x 2.
NOTE: Stopped due to left hamstring. Still feeling something a little funny there. No need to push it right now.
Reverse Hypers - 10 x 3 sets
Hammer Curls - 10 x 3 sets
WEDNESDAY
Straight Leg Deadlift - Bar x 10 x 2 sets; 135 x 10 x 2 sets; 225 x 8 x 2 sets; 315 x 6 x 2 sets
Lat Pulldowns - 15 x 2 sets
THURSDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 2. 3-Board - 225+120 chains x 3 x 2 sets; 275+120 chains 3 x 3 sets; 315+120 chains x 3.
Close-Grip Bench - 275 x 8 x 2 sets; 315 x 7
Front Raises - 45 x 20 x 2 sets
Abs
SATURDAY
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 3 x 2 sets; 315 x 5
Bench Press (pinky on the ring) - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 4 sets; 315 x 2; 365 x1
Rolling DB Ext - 40 x 10; 60 x 10; 80 x 8
Shrugs
Squats - Bar x 10 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 275 x 2.
NOTE: Stopped due to left hamstring. Still feeling something a little funny there. No need to push it right now.
Reverse Hypers - 10 x 3 sets
Hammer Curls - 10 x 3 sets
WEDNESDAY
Straight Leg Deadlift - Bar x 10 x 2 sets; 135 x 10 x 2 sets; 225 x 8 x 2 sets; 315 x 6 x 2 sets
Lat Pulldowns - 15 x 2 sets
THURSDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 2. 3-Board - 225+120 chains x 3 x 2 sets; 275+120 chains 3 x 3 sets; 315+120 chains x 3.
Close-Grip Bench - 275 x 8 x 2 sets; 315 x 7
Front Raises - 45 x 20 x 2 sets
Abs
SATURDAY
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 3 x 2 sets; 315 x 5
Bench Press (pinky on the ring) - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 4 sets; 315 x 2; 365 x1
Rolling DB Ext - 40 x 10; 60 x 10; 80 x 8
Shrugs
Monday, October 19, 2009
After a short hiatus....
...I got back in the gym tonight.
MONDAY
Squats - Bar x 8 x 2 sets; 135 x 8; 225 x 6; 275 x 5; 319 x 4; 363 x 3; 407 x 3 x 2 sets; 407 x 4. Felt a little strain in my left hammy...shut 'er down.
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 6; 275 x 3; 319 x 3; 363 x 1; 385 x 1
THURSDAY
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 225 x 6; 275 x 5; 315 x 5 x 5 sets
MONDAY
Squats - Bar x 8 x 2 sets; 135 x 8; 225 x 6; 275 x 5; 319 x 4; 363 x 3; 407 x 3 x 2 sets; 407 x 4. Felt a little strain in my left hammy...shut 'er down.
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 6; 275 x 3; 319 x 3; 363 x 1; 385 x 1
THURSDAY
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 225 x 6; 275 x 5; 315 x 5 x 5 sets
Saturday, October 3, 2009
Phase 1 / Week 2
MONDAY
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 275 x 5; 340 x 4; 385 x 3 x 2 sets; 440 x 3 x 3 sets; 455 x 3
Notes: I felt pretty good tonight as I ease back into squatting and deadlifting. I did all my work tonight without a belt. I would like to work up to 550 x 3 with a belt (no wraps) before Master's Nationals. Sidenote: I had a wierd thing happen with my head again tonight on the 455 x 3. It's like I am pinching a nerve or something and I get sharp pains in my head. I had the same thing happen Thursday night on my last set of deadlift (405 x 13). It may have something to do with my sinus as well.
WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 320 x 3 x 2 sets; 370 x 3 x 4 sets; 405 x 2
Floor Presses - 315 x 5 x 5 sets
Plate Raises - 45 x 15 x 3 sets
THURSDAY
Deadlift - 135 x 8; 225 x 6; 315 x 5; 405 x 3 x 2 sets; 455 x 2 x 4 sets; 500 x 2; 550 x 1; 585 x 1
NOTES: All sets done without a belt. 585 was a personal best. It beats a 573 I did back in April with a belt. Here is video of the 573 - http://www.youtube.com/watch?v=OgOo7LPxYlw&feature=player_profilepage. The 585 tonight was much easier and I believe I could have pulled 605 had I worked right up to it. I am pretty pleased with that!
Pullups - 8 x 3 sets
Abs
Wrist Roller - 3 sets
SATURDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 6; 275 x5; 320 x 4 x 2 sets; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 3 x 2 sets; 275 x 6; 228 x 8
NOTES: All sets done with pinky on the ring grip.
Rolling DB Ext - 40 x 10; 55 x 10; 65 x 10
Tricep Pressdowns - 2 sets
Preacher Curls - 2 sets
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 275 x 5; 340 x 4; 385 x 3 x 2 sets; 440 x 3 x 3 sets; 455 x 3
Notes: I felt pretty good tonight as I ease back into squatting and deadlifting. I did all my work tonight without a belt. I would like to work up to 550 x 3 with a belt (no wraps) before Master's Nationals. Sidenote: I had a wierd thing happen with my head again tonight on the 455 x 3. It's like I am pinching a nerve or something and I get sharp pains in my head. I had the same thing happen Thursday night on my last set of deadlift (405 x 13). It may have something to do with my sinus as well.
WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 320 x 3 x 2 sets; 370 x 3 x 4 sets; 405 x 2
Floor Presses - 315 x 5 x 5 sets
Plate Raises - 45 x 15 x 3 sets
THURSDAY
Deadlift - 135 x 8; 225 x 6; 315 x 5; 405 x 3 x 2 sets; 455 x 2 x 4 sets; 500 x 2; 550 x 1; 585 x 1
NOTES: All sets done without a belt. 585 was a personal best. It beats a 573 I did back in April with a belt. Here is video of the 573 - http://www.youtube.com/watch?v=OgOo7LPxYlw&feature=player_profilepage. The 585 tonight was much easier and I believe I could have pulled 605 had I worked right up to it. I am pretty pleased with that!
Pullups - 8 x 3 sets
Abs
Wrist Roller - 3 sets
SATURDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 6; 275 x5; 320 x 4 x 2 sets; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 3 x 2 sets; 275 x 6; 228 x 8
NOTES: All sets done with pinky on the ring grip.
Rolling DB Ext - 40 x 10; 55 x 10; 65 x 10
Tricep Pressdowns - 2 sets
Preacher Curls - 2 sets
Saturday, September 26, 2009
Phase 1 / Week 1
MONDAY
Squat - Bar x 8 x 2 sets; 165 x 8 x 2 sets; 275 x 5; 331 x 4; 385 x 3 x 2 sets; 412 x 3 x 5 sets
Straight Leg DL - 275 x 5 x 3 sets
WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 215 x 5; 259 x 4; 303 x 3 x 2 sets; 341 x 3 x 4; 363 x 3
Rack Lockouts w/ Green Bands - 225 x 5; 315 x 5 x 5 sets
Wrist Roller - 3 sets
THURSDAY
Deadlift (no belt) - 135 x 8 x 2 sets; 225 x 6; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 430 x 3 x 4 sets; 405 x 13 (+2)
NOTES: At the encouraging of Randy and Jeff, I attempted to deadlift 405 for as many reps as possible. I was doing quite nicely until I ran out of air at 13 (which calculates to a 608 1RM) and almost blacked out. I believe I could have do 20 had I controlled my breathing a little better. Maybe next time...
SATURDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 340 x 2 x 2 sets; 365 x 1 x 2 sets; 340 x 2 x 2 sets; 315 x 3; 275 x 5; 225 x 7
Rolling DB Ext - 60 x 8 x 3 sets
Squat - Bar x 8 x 2 sets; 165 x 8 x 2 sets; 275 x 5; 331 x 4; 385 x 3 x 2 sets; 412 x 3 x 5 sets
Straight Leg DL - 275 x 5 x 3 sets
WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 215 x 5; 259 x 4; 303 x 3 x 2 sets; 341 x 3 x 4; 363 x 3
Rack Lockouts w/ Green Bands - 225 x 5; 315 x 5 x 5 sets
Wrist Roller - 3 sets
THURSDAY
Deadlift (no belt) - 135 x 8 x 2 sets; 225 x 6; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 430 x 3 x 4 sets; 405 x 13 (+2)
NOTES: At the encouraging of Randy and Jeff, I attempted to deadlift 405 for as many reps as possible. I was doing quite nicely until I ran out of air at 13 (which calculates to a 608 1RM) and almost blacked out. I believe I could have do 20 had I controlled my breathing a little better. Maybe next time...
SATURDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 340 x 2 x 2 sets; 365 x 1 x 2 sets; 340 x 2 x 2 sets; 315 x 3; 275 x 5; 225 x 7
Rolling DB Ext - 60 x 8 x 3 sets
Thursday, September 17, 2009
The Comeback Begins!!
Tuesday
Squats - Bar x 8 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 5 x 5 sets; 405 x 1; 495 x walk out
Bench Press - Bar x 15 x 3 sets; 135 x 8 x 2 sets; 185 x 5; 225 x 5 x 5 sets; 315 x 3
Delts - 10 x 3 sets
Tricep Pressdowns - 15 x 3 sets
NOTES: Trained at Olympic Gym in San Antonio.
Thursday
Deadlifts - 135 x 8 x 2 sets; 225 x 5; 315 x 5; 405 x 3 x 2 sets; 455 x 3; 405 x 3 x 2 sets
Reverse Hypers - 25 x 10; 50 x 10 x 3 sets
Pullups - 6 x 3 sets
Abs - 12 x 3 sets
Squats - Bar x 8 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 5 x 5 sets; 405 x 1; 495 x walk out
Bench Press - Bar x 15 x 3 sets; 135 x 8 x 2 sets; 185 x 5; 225 x 5 x 5 sets; 315 x 3
Delts - 10 x 3 sets
Tricep Pressdowns - 15 x 3 sets
NOTES: Trained at Olympic Gym in San Antonio.
Thursday
Deadlifts - 135 x 8 x 2 sets; 225 x 5; 315 x 5; 405 x 3 x 2 sets; 455 x 3; 405 x 3 x 2 sets
Reverse Hypers - 25 x 10; 50 x 10 x 3 sets
Pullups - 6 x 3 sets
Abs - 12 x 3 sets
Tuesday, September 15, 2009
USAPL Bench Press Nationals Results
Well, things didn't go as well as I had hoped. In fact, they went as about as bad as I could fear. I arrived in Cleveland on Friday and felt really good about the meet. By the time Sunday rolled around, I was ready to do my thing!
Warmups - Bar x 20 x 2 sets; 132 x 8; 165 x 8; 231 x 5; 275 x 3; 319 x 1. NOTES: Warmups felt great! I put on my Red/Black Super Katana that I had done 628 easily in a couple of weeks ago. This was scheduled to be my opener in the meet. This is where the wheels began to come off. My first warmup set in the shirt was 451 x 2. Both reps felt weird which threw me off a bit. Next was 496 x 1...felt fine. Up next 589 x 1 which flew back into the rack on the way up. This NEVER happens to me and this was my last warmup...uh oh.
Opening attempt at 628 - The weight flew off my chest but drifted back toward the rack at the top. NO LIFT.
Second attempt at 628 - Again the weight flew off my chest but my wrist sort of buckled or something with cost me all my momentum. NO LIFT.
At this point, I was very disturbed at what was happening but I looked at the leader board and noticed that 644 would put me in 3rd place in a very, very deep 275 class so that is what I went for. The weight shot off my chest but I just could not lock it out. NO LIFT
I was very disappointed, upset and emotional distraught after this miss. I even contemplated retiring from powerlifting althought I have calmed down a bit now and am going to stick with it. The plan is to get back to the basics and get back on the platform at USAPL Master's Nationals in May of next year.
Warmups - Bar x 20 x 2 sets; 132 x 8; 165 x 8; 231 x 5; 275 x 3; 319 x 1. NOTES: Warmups felt great! I put on my Red/Black Super Katana that I had done 628 easily in a couple of weeks ago. This was scheduled to be my opener in the meet. This is where the wheels began to come off. My first warmup set in the shirt was 451 x 2. Both reps felt weird which threw me off a bit. Next was 496 x 1...felt fine. Up next 589 x 1 which flew back into the rack on the way up. This NEVER happens to me and this was my last warmup...uh oh.
Opening attempt at 628 - The weight flew off my chest but drifted back toward the rack at the top. NO LIFT.
Second attempt at 628 - Again the weight flew off my chest but my wrist sort of buckled or something with cost me all my momentum. NO LIFT.
At this point, I was very disturbed at what was happening but I looked at the leader board and noticed that 644 would put me in 3rd place in a very, very deep 275 class so that is what I went for. The weight shot off my chest but I just could not lock it out. NO LIFT
I was very disappointed, upset and emotional distraught after this miss. I even contemplated retiring from powerlifting althought I have calmed down a bit now and am going to stick with it. The plan is to get back to the basics and get back on the platform at USAPL Master's Nationals in May of next year.
Thursday, September 10, 2009
Competition Phase / Week 7 to USAPL Bench Press Nationals
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 3 x 2 sets; 335 x 2 x 3 sets; 365 x 2
Dips - 8 x 3 sets
Pullups - 8 x 3 sets
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 3 x 2; 275 x 2 x 3 sets
Rolling DB Ext - 40 x 10 x 3 sets
Lat Pulldowns - 10 x 3 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 3 x 2 sets; 335 x 2 x 3 sets; 365 x 2
Dips - 8 x 3 sets
Pullups - 8 x 3 sets
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 3 x 2; 275 x 2 x 3 sets
Rolling DB Ext - 40 x 10 x 3 sets
Lat Pulldowns - 10 x 3 sets
Saturday, September 5, 2009
Competition Phase / Week 6 to Bench Press Nationals
Sunday
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 6; 231 x 3; 319 x 3. Put on Red/Black Super Katana - 474 x 3 (2-board); 562 x 2 (2-board); 617 x 1; 628 x 1. Put on Black/Black Super Katana - 628 x 1. Pull on Black/Blue Katana - 628 x 1; 672 x 1 (1-board)
Videos
628 x 1 in Red/Black Super Katana- http://www.youtube.com/watch?v=eqSx8PZCWtw
672 x 1 in Black/Blue Katana - http://www.youtube.com/watch?v=RSR_e6evyt4
Tuesday
Squat - Bar x 8 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 6; 405 x 3; 315 x 6
Thursday
Bench Press (pinky on the ring) - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 3 sets; 385 x 1; 405 x 1; 315 x 8 (+2)
Rolling DB Ext - 60 x 10 x 2 sets; 80 x 10
Saturday
Did not train
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 6; 231 x 3; 319 x 3. Put on Red/Black Super Katana - 474 x 3 (2-board); 562 x 2 (2-board); 617 x 1; 628 x 1. Put on Black/Black Super Katana - 628 x 1. Pull on Black/Blue Katana - 628 x 1; 672 x 1 (1-board)
Videos
628 x 1 in Red/Black Super Katana- http://www.youtube.com/watch?v=eqSx8PZCWtw
672 x 1 in Black/Blue Katana - http://www.youtube.com/watch?v=RSR_e6evyt4
Tuesday
Squat - Bar x 8 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 6; 405 x 3; 315 x 6
Thursday
Bench Press (pinky on the ring) - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 3 sets; 385 x 1; 405 x 1; 315 x 8 (+2)
Rolling DB Ext - 60 x 10 x 2 sets; 80 x 10
Saturday
Did not train
Saturday, August 29, 2009
Competiton Phase / Week 5 to USAPL Bench Press Nationals
Monday
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 225 x 3; 315 x 2; 365 x 1. Put on Red/Black Super Katana - 451 x 3 (2-board); 518 x 2 (2-board); 562 x 2 (1-board); 628 x 1 x 2; 639 x 1
NOTES: Had a little trouble touching with the 628 and 639. We'll see what happens next week...
Wednesday
Did not train
Thursday
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 5 sets
Rolling DB Ext - 50 x 10 x 2 sets; 60 x 10 x 2 sets
Hammer Curls
Lat Pulls
Abs
Saturday
Did not train
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 225 x 3; 315 x 2; 365 x 1. Put on Red/Black Super Katana - 451 x 3 (2-board); 518 x 2 (2-board); 562 x 2 (1-board); 628 x 1 x 2; 639 x 1
NOTES: Had a little trouble touching with the 628 and 639. We'll see what happens next week...
Wednesday
Did not train
Thursday
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 5 sets
Rolling DB Ext - 50 x 10 x 2 sets; 60 x 10 x 2 sets
Hammer Curls
Lat Pulls
Abs
Saturday
Did not train
Thursday, August 20, 2009
Competition Phase / Week 4 to USAPL Bench Press Nationals
Monday
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 315 x 4; 365 x 2 x 3 sets; 385 x 2
Rolling DB Ext - 45 x 10 x 4 sets
NOTES: This was sort of a down week before turning it up again next week. Also, I played 18 holes of golf in blazing tempatures Monday before training.
Wednesday
Did not train
Thursday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 225 x 6; 275 x 5; 315 x 3 x 2 sets; 365 x 2 x 3 sets; 390 x 1; 415 x 1; 415 x 1 (pause)
Rolling DB Ext - 60 x 10 x 3 sets
Hammer Curls - 55 x 10 x 2 sets
Abs - 15 x 2 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 315 x 4; 365 x 2 x 3 sets; 385 x 2
Rolling DB Ext - 45 x 10 x 4 sets
NOTES: This was sort of a down week before turning it up again next week. Also, I played 18 holes of golf in blazing tempatures Monday before training.
Wednesday
Did not train
Thursday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 225 x 6; 275 x 5; 315 x 3 x 2 sets; 365 x 2 x 3 sets; 390 x 1; 415 x 1; 415 x 1 (pause)
Rolling DB Ext - 60 x 10 x 3 sets
Hammer Curls - 55 x 10 x 2 sets
Abs - 15 x 2 sets
Saturday, August 15, 2009
Competition Phase / Week 3 to USAPL Bench Press Nationals
Monday
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 231 x 3; 319 x 2; 385 x 1. Put on Red/Black Super Katana - (2-b0ard) 473 x 3; (1-board) 562 x 2; 606 x 2; 617 x 2 x 3
DB Presses (palms in) - 110 x 10 x 2 sets; 130 x 8
Hammer Curls - 45 x 10; 65 x 8
NOTES: I killed the first rep with 617 of 1-board but struggled with the groove on the second rep on every set. I believe I was flattening out on the first rep with was throwing me out of my groove.
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6; 315 x 5; 365 x 3 x 2 sets; 405 x 2 x 4 sets; 405 x 6
Straight Leg DL - 135 x 8 x 2 sets; 225 x 8 x 2 sets; 315 x 8
DB Curls - 10 x 2 sets
Thursday
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 225 x 6; 275 x 3 x 2 sets; 335 x 2 x 5
JM Press - 95 x 10 x 4 sets
NOTES: Trained at Bad Attitude Gym in Carrollton, TX
Saturday
Did not train
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 231 x 3; 319 x 2; 385 x 1. Put on Red/Black Super Katana - (2-b0ard) 473 x 3; (1-board) 562 x 2; 606 x 2; 617 x 2 x 3
DB Presses (palms in) - 110 x 10 x 2 sets; 130 x 8
Hammer Curls - 45 x 10; 65 x 8
NOTES: I killed the first rep with 617 of 1-board but struggled with the groove on the second rep on every set. I believe I was flattening out on the first rep with was throwing me out of my groove.
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6; 315 x 5; 365 x 3 x 2 sets; 405 x 2 x 4 sets; 405 x 6
Straight Leg DL - 135 x 8 x 2 sets; 225 x 8 x 2 sets; 315 x 8
DB Curls - 10 x 2 sets
Thursday
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 225 x 6; 275 x 3 x 2 sets; 335 x 2 x 5
JM Press - 95 x 10 x 4 sets
NOTES: Trained at Bad Attitude Gym in Carrollton, TX
Saturday
Did not train
Saturday, August 8, 2009
Competition Phase / Week 2
Monday
Bench Press - Bar x 20 x 2; 143 x 8 x 2; 231 x 6; 231 x 3; 319 x 1; 385 x 1. Put on Black Super Katana - 496 x 3; 562 x 2 (2-board); 617 x 1 (1-board); 617 x 1 x 2 sets; 633 x 1
Dumbbell Press - 100 x 10 x 2 sets; 130 x 5; 100 x 8
Front Delt Raise - 15 x 2 sets
Tricep Pressdowns - 15 x 3 sets
VIDEOS:
617 - http://www.youtube.com/watch?v=VxWbkPkr5gQ
633 - http://www.youtube.com/watch?v=mUOZCJL0UQo
Wednesday
Did not train
Thursday
Bench Press (pinky on ring) - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 2 sets
Rolling DB Ext - 50 x 10 x 4 sets
Hammer Curls - 50 x 10 x 3 sets
Saturday
Deadlift - 165 x 6 x 2 sets; 275 x 4; 319 x 3; 385 x 3; Put on new Titan Velocity Deadlift Suit (Conventional) - 473 x 3; 562 x 1; 617 x 1. Back to raw (no belt) - 385 x 3 x 3 sets
Reverse Hypers - 10 x 4 sets
Pullups - 6 x 3 sets
Shrugs - 75 x 20; 90 x 20
Video:
617 Deadlift - http://www.youtube.com/watch?v=ry77iRKf-8w
Bench Press - Bar x 20 x 2; 143 x 8 x 2; 231 x 6; 231 x 3; 319 x 1; 385 x 1. Put on Black Super Katana - 496 x 3; 562 x 2 (2-board); 617 x 1 (1-board); 617 x 1 x 2 sets; 633 x 1
Dumbbell Press - 100 x 10 x 2 sets; 130 x 5; 100 x 8
Front Delt Raise - 15 x 2 sets
Tricep Pressdowns - 15 x 3 sets
VIDEOS:
617 - http://www.youtube.com/watch?v=VxWbkPkr5gQ
633 - http://www.youtube.com/watch?v=mUOZCJL0UQo
Wednesday
Did not train
Thursday
Bench Press (pinky on ring) - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 2 sets
Rolling DB Ext - 50 x 10 x 4 sets
Hammer Curls - 50 x 10 x 3 sets
Saturday
Deadlift - 165 x 6 x 2 sets; 275 x 4; 319 x 3; 385 x 3; Put on new Titan Velocity Deadlift Suit (Conventional) - 473 x 3; 562 x 1; 617 x 1. Back to raw (no belt) - 385 x 3 x 3 sets
Reverse Hypers - 10 x 4 sets
Pullups - 6 x 3 sets
Shrugs - 75 x 20; 90 x 20
Video:
617 Deadlift - http://www.youtube.com/watch?v=ry77iRKf-8w
Saturday, August 1, 2009
Competition Phase / Week 1
Monday
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5; 275 x 3; 319 x 1; 385 x 1. Put on new Super Katana (red/black)...473 x 3 (3-board); 562 x 2 (2-board); 606 x 1 (1-board); 633 x 1 (1-board); 661 x 1 (1/2-board)
3-board press (pinky on ring) - 315 x 3; 365 x 3; 405 x 2; 365 x 3 x 3 sets
JM Presses - 10 x 3 sets
Low Rows - 10 x 2 sets
Flys - 10 x 2 sets
Abs
VIDEOS:
633 (1-board) - http://www.youtube.com/watch?v=XqHhuLT9dKo
661 (1/2-board) - http://www.youtube.com/watch?v=0Y11mK6EubE
Wednesday
Squats - Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 5; 405 x 5 x 5 sets
Straight Leg DL - 135 x 10 x 3 sets
NOTES: Trained at Olympus Muscle & Fitness in Laredo. All sets done with no belt. Good workout!
Thursday
Bench Press (pinky on the ring) - Bar x 20 x 2; 135 x 8 x 2; 225 x 6; 260 x 5; 300 x 5; 325 x 4 x 2 sets; 345 x 3 x 2 sets; 365 x 2 x 2 sets; 345 x 3 x 2 sets; 325 x 4; 300 x 6; 260 x 8; 225 x 10
Saturday
Did not train
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5; 275 x 3; 319 x 1; 385 x 1. Put on new Super Katana (red/black)...473 x 3 (3-board); 562 x 2 (2-board); 606 x 1 (1-board); 633 x 1 (1-board); 661 x 1 (1/2-board)
3-board press (pinky on ring) - 315 x 3; 365 x 3; 405 x 2; 365 x 3 x 3 sets
JM Presses - 10 x 3 sets
Low Rows - 10 x 2 sets
Flys - 10 x 2 sets
Abs
VIDEOS:
633 (1-board) - http://www.youtube.com/watch?v=XqHhuLT9dKo
661 (1/2-board) - http://www.youtube.com/watch?v=0Y11mK6EubE
Wednesday
Squats - Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 5; 405 x 5 x 5 sets
Straight Leg DL - 135 x 10 x 3 sets
NOTES: Trained at Olympus Muscle & Fitness in Laredo. All sets done with no belt. Good workout!
Thursday
Bench Press (pinky on the ring) - Bar x 20 x 2; 135 x 8 x 2; 225 x 6; 260 x 5; 300 x 5; 325 x 4 x 2 sets; 345 x 3 x 2 sets; 365 x 2 x 2 sets; 345 x 3 x 2 sets; 325 x 4; 300 x 6; 260 x 8; 225 x 10
Saturday
Did not train
Thursday, July 23, 2009
Phase 3 / Week 4 to USAPL Bench Press Nationals
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 2 sets; 365 x 3; 345 x 3 x 4 sets
Dips - BW x 10 x 4 sets
Rear delts - 10 x 3 sets
Hammer Curls - 10 x 3 sets
Abs
NOTES: After 6 weeks in gear training for Men's Nationals and then 6 weeks off, my raw strength is in the crapper right now. Unless things get better quickly I am going to bench about 135 at Bench Nationals.
Wednesday
Squats - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 6; 319 x 6; 341 x 6; 385 x 6; 407 x 6
Rev Hyper - 50 x 10 x 3 sets
Pull ups - BW x 5 x 3 sets
Thursday
Bench Press (pinky on the ring) - Bar x 20; Bar x 10; 135 x 8 x 2 sets; 225 x 6; 255 x 5 x 2 sets; 300 x 4 x 2 sets; 320 x 3 x 2 sets; 345 x 2 x 2 sets; 365 x 1 x 2 sets; 345 x 2 x 2 sets; 320 x 3 x 2 sets; 300 x 5; 255 x 7; 225 x 9
Rolling DB Ext - 55 x 10 x 3 sets
Flys - 10 x 3 sets
DB Curls - 10 x 3 sets
Abs
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 2 sets; 365 x 3; 345 x 3 x 4 sets
Dips - BW x 10 x 4 sets
Rear delts - 10 x 3 sets
Hammer Curls - 10 x 3 sets
Abs
NOTES: After 6 weeks in gear training for Men's Nationals and then 6 weeks off, my raw strength is in the crapper right now. Unless things get better quickly I am going to bench about 135 at Bench Nationals.
Wednesday
Squats - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 6; 319 x 6; 341 x 6; 385 x 6; 407 x 6
Rev Hyper - 50 x 10 x 3 sets
Pull ups - BW x 5 x 3 sets
Thursday
Bench Press (pinky on the ring) - Bar x 20; Bar x 10; 135 x 8 x 2 sets; 225 x 6; 255 x 5 x 2 sets; 300 x 4 x 2 sets; 320 x 3 x 2 sets; 345 x 2 x 2 sets; 365 x 1 x 2 sets; 345 x 2 x 2 sets; 320 x 3 x 2 sets; 300 x 5; 255 x 7; 225 x 9
Rolling DB Ext - 55 x 10 x 3 sets
Flys - 10 x 3 sets
DB Curls - 10 x 3 sets
Abs
Saturday, July 18, 2009
Read about efusjon Energy Drinks
I recently became involved with a company called efusjon and wanted to get your feedback on if is something you would be interested in. See below for more info. Let’s talk; I’d like to know what you think.
efusjon
I am encouraging all my family and friends to join me in enjoying these nutritious energy drinks instead of supporting the likes of Monster, Red Bull and Rockstar. The beauty of efusjon is you sign up for an auto-ship and each month these awesome drinks are delivered to your front door. Stick them in your ‘fridge and you grab one when you’re ready anytime of day. This is worth taking a serious look at. Please continue…
Join efusjon
How do you get this goodness in you, you ask? Simply click the following link: www.efusjon.com/bnichols. Next, click “JOIN efusjon”. Click the Associate Signup Option and follow the simple instruction from there. What you will want to next is establish your own website and share it with your friends and family. NOTE: efusjon is about launch a Facebook application that is going to explode this company and all it’s members to new heights! You are spending money on energy products already anyway, right?. Why not invest in a great opportunity in the meantime?
ABOUT efusjon
efusjon energy club products offer remarkable taste, pack tremendous energy and deliver health and vitality! efusjon's delicious and healthy energy drinks are created with you in mind. Whether you're 18 or 80, our energy drinks give your body exactly what it needs to thrive throughout the day and throughout your life! Made from 100% all-natural ingredients and with no preservatives or additives, efusjon's energy drinks give you a rich, smooth flavor you can enjoy anytime - completely guilt-free. So start your day with the bolt of delicious, nutritious energy your body and taste buds will crave! And you can enjoy our energy drinks anytime your body needs an extra boost! Best of all, efusjon's energy drinks come loaded with the power of nature's best ingredients! By joining the efusjon energy club you will be able to choose what type of drinks you desire on a monthly basis depending on your body's needs. Whether it's our energy drink that has antioxidant properties which help your body fight the free-radical toxins you take in each day, another one that combats basic fatigue, or both, the choice is yours. As we continue to add new and exciting healthy energy drinks to the efusjon energy club, you will be able to mix and match each month's order to suit your health needs. Not only does efusjon energy club offer the healthiest energy drinks available anywhere, but we also provide you with a unique opportunity to make a serious income! When you become an efusjon energy club Associate, you become part of the most unique compensation structure in the network marketing industry. Our revolutionary new system rewards you not only for the efforts of you and your organization, but even for sales in other people's organizations! It's part of the efusjon energy club's "share the wealth" philosophy that's a win-win for everyone!
GET Paid
Get healthy and get paid! At the efusjon energy club, we believe in healthy bodies and a healthy income. You can enjoy the delicious and nutritious virtues of our amazing energy drinks and reap the rewards from your very own successful efusjon energy club business. Under the efusjon energy club revolutionary new community compensation structure, you get rewarded in ways you never dreamed possible. It's a unique opportunity never before seen in the network marketing industry! Our "Community Overlap" plan rewards you not only for your efforts and your organization's efforts, but even for the efforts of people beside you and above you! With overlapping support from active Associates from the left, the right and above your organization, you can get paid for the efforts of people completely unaffiliated with you. To discover more about the efusjon energy club’s unique compensation structure please click on the compensation link either to the right, click here.
VIDEO
http://www.efusjonenergyclub.com/flv/fulllength.html
Even if you don’t want to share the opportunity with your friends and family, it is still worth the convenience of having these nutritious, healthy drinks shipped right to you. If this is something you think you would be interested in, please give me a call at 713-294-6008 and let’s talk. This thing is blowing up. I joined in late February and was #4037. Today, 7/17, there are over 52,000 members. Plus with the Facebook launch right around the corner the sky is the limit!
Let me know your thoughts one way or another.
Hope to hear from you soon,
Byron
www.efusjon.com/bnichols
efusjon
I am encouraging all my family and friends to join me in enjoying these nutritious energy drinks instead of supporting the likes of Monster, Red Bull and Rockstar. The beauty of efusjon is you sign up for an auto-ship and each month these awesome drinks are delivered to your front door. Stick them in your ‘fridge and you grab one when you’re ready anytime of day. This is worth taking a serious look at. Please continue…
Join efusjon
How do you get this goodness in you, you ask? Simply click the following link: www.efusjon.com/bnichols. Next, click “JOIN efusjon”. Click the Associate Signup Option and follow the simple instruction from there. What you will want to next is establish your own website and share it with your friends and family. NOTE: efusjon is about launch a Facebook application that is going to explode this company and all it’s members to new heights! You are spending money on energy products already anyway, right?. Why not invest in a great opportunity in the meantime?
ABOUT efusjon
efusjon energy club products offer remarkable taste, pack tremendous energy and deliver health and vitality! efusjon's delicious and healthy energy drinks are created with you in mind. Whether you're 18 or 80, our energy drinks give your body exactly what it needs to thrive throughout the day and throughout your life! Made from 100% all-natural ingredients and with no preservatives or additives, efusjon's energy drinks give you a rich, smooth flavor you can enjoy anytime - completely guilt-free. So start your day with the bolt of delicious, nutritious energy your body and taste buds will crave! And you can enjoy our energy drinks anytime your body needs an extra boost! Best of all, efusjon's energy drinks come loaded with the power of nature's best ingredients! By joining the efusjon energy club you will be able to choose what type of drinks you desire on a monthly basis depending on your body's needs. Whether it's our energy drink that has antioxidant properties which help your body fight the free-radical toxins you take in each day, another one that combats basic fatigue, or both, the choice is yours. As we continue to add new and exciting healthy energy drinks to the efusjon energy club, you will be able to mix and match each month's order to suit your health needs. Not only does efusjon energy club offer the healthiest energy drinks available anywhere, but we also provide you with a unique opportunity to make a serious income! When you become an efusjon energy club Associate, you become part of the most unique compensation structure in the network marketing industry. Our revolutionary new system rewards you not only for the efforts of you and your organization, but even for sales in other people's organizations! It's part of the efusjon energy club's "share the wealth" philosophy that's a win-win for everyone!
GET Paid
Get healthy and get paid! At the efusjon energy club, we believe in healthy bodies and a healthy income. You can enjoy the delicious and nutritious virtues of our amazing energy drinks and reap the rewards from your very own successful efusjon energy club business. Under the efusjon energy club revolutionary new community compensation structure, you get rewarded in ways you never dreamed possible. It's a unique opportunity never before seen in the network marketing industry! Our "Community Overlap" plan rewards you not only for your efforts and your organization's efforts, but even for the efforts of people beside you and above you! With overlapping support from active Associates from the left, the right and above your organization, you can get paid for the efforts of people completely unaffiliated with you. To discover more about the efusjon energy club’s unique compensation structure please click on the compensation link either to the right, click here.
VIDEO
http://www.efusjonenergyclub.com/flv/fulllength.html
Even if you don’t want to share the opportunity with your friends and family, it is still worth the convenience of having these nutritious, healthy drinks shipped right to you. If this is something you think you would be interested in, please give me a call at 713-294-6008 and let’s talk. This thing is blowing up. I joined in late February and was #4037. Today, 7/17, there are over 52,000 members. Plus with the Facebook launch right around the corner the sky is the limit!
Let me know your thoughts one way or another.
Hope to hear from you soon,
Byron
www.efusjon.com/bnichols
Thursday, July 16, 2009
Phase 3 / Week 3 to Bench Press Nationals
Monday - Sick
Tuesday - Sick
Wednesday - Sick
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 255 x 6; 295 x 5 x 2 sets; 320 x 4 x 2 sets; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 4 x 2 sets; 295 x 6; 255 x 8; 225 x 10
Rolling DB Ext - 45 x 10 x 3 sets
Plate Raises - 45 x 10 x 3 sets
Abs
NOTES: Okay, if I am going to Bench Press Nationals, I need to get my act together mentally and physically. I believe the mental part of it is going to be tougher than the physical but here we go!!!
Friday - Off
Saturday
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 5 x 5 sets
Squats - 135 x 6 x 2 sets; 225 x 5; 315 x 5 x 5 sets
NOTES: No belt
Tuesday - Sick
Wednesday - Sick
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 255 x 6; 295 x 5 x 2 sets; 320 x 4 x 2 sets; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 4 x 2 sets; 295 x 6; 255 x 8; 225 x 10
Rolling DB Ext - 45 x 10 x 3 sets
Plate Raises - 45 x 10 x 3 sets
Abs
NOTES: Okay, if I am going to Bench Press Nationals, I need to get my act together mentally and physically. I believe the mental part of it is going to be tougher than the physical but here we go!!!
Friday - Off
Saturday
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 5 x 5 sets
Squats - 135 x 6 x 2 sets; 225 x 5; 315 x 5 x 5 sets
NOTES: No belt
Saturday, July 11, 2009
Lonestar Open Results
Well, not my best day but I wasn't expecting any world records considering I have been off serious training for about 6 weeks. I made it through though and below are the results:
SQUAT
1st attempt - 633.7 Smoked it but got called on depth...no lift
2nd attempt - 633.7 Smoked it againg...good
3rd attempt - 705.5 Got it but got called 2 to 1 on depth...no lift http://www.youtube.com/watch?v=6TzJ3lEOTjk
BENCH PRESS
1st attempt - 578.7 No lift
2nd attempt - 578.7 No lift
3rd attempt - 578.7 GOOD...finally! Not sure what was going on with my bench today but it is what it is... http://www.youtube.com/watch?v=0f7Ll8z_qrE
DEADLIFT
1st attempt - 578.7 Good
2nd attempt - 617.3 Good
3rd attempt - 633.7 No lift
TOTAL - 1,829.8
SQUAT
1st attempt - 633.7 Smoked it but got called on depth...no lift
2nd attempt - 633.7 Smoked it againg...good
3rd attempt - 705.5 Got it but got called 2 to 1 on depth...no lift http://www.youtube.com/watch?v=6TzJ3lEOTjk
BENCH PRESS
1st attempt - 578.7 No lift
2nd attempt - 578.7 No lift
3rd attempt - 578.7 GOOD...finally! Not sure what was going on with my bench today but it is what it is... http://www.youtube.com/watch?v=0f7Ll8z_qrE
DEADLIFT
1st attempt - 578.7 Good
2nd attempt - 617.3 Good
3rd attempt - 633.7 No lift
TOTAL - 1,829.8
Wednesday, July 8, 2009
Lonestar Open
Did I really let someone talk me into doing a meet this weekend??? Including this week, I will have been off serious training for 6 weeks. That's right...6 weeks off and let's do a meet!! I must be crazy but oh well...
Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 3; 385 x 1. Put on suit (straps down/no wraps) - 451 x 3; 540 x 1. (straps down/wraps) - 584 x 1. (straps up/wraps) - 633 x 1
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 225 x 5; 275 x 3; 315 x 2. Put on Blue/Black Katana - 405 x 3; 475 x 2; 535 x 1; 575 x 1
NOTES: Worked up to openers for the meet. Videos below:
Squat: 633 x 1 - http://www.youtube.com/watch?v=Zz1wV7KShE8
Bench Press: 575 x 1 - http://www.youtube.com/watch?v=ksSw1P0lCH8
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 225 x 3 x 2 sets; 275 x 2 x 2 sets; 300 x 2
JM Presses - 10 x 4 sets
Hammer Curls - 10 x 3 sets
Abs
45 Deg BE - 12 x 4 sets
NOTES: Meet this Saturday. We'll see....
Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 3; 385 x 1. Put on suit (straps down/no wraps) - 451 x 3; 540 x 1. (straps down/wraps) - 584 x 1. (straps up/wraps) - 633 x 1
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 225 x 5; 275 x 3; 315 x 2. Put on Blue/Black Katana - 405 x 3; 475 x 2; 535 x 1; 575 x 1
NOTES: Worked up to openers for the meet. Videos below:
Squat: 633 x 1 - http://www.youtube.com/watch?v=Zz1wV7KShE8
Bench Press: 575 x 1 - http://www.youtube.com/watch?v=ksSw1P0lCH8
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 225 x 3 x 2 sets; 275 x 2 x 2 sets; 300 x 2
JM Presses - 10 x 4 sets
Hammer Curls - 10 x 3 sets
Abs
45 Deg BE - 12 x 4 sets
NOTES: Meet this Saturday. We'll see....
Thursday, July 2, 2009
Competition Phase / Week 3 to Summer Power Fest
Monday
Bench Press - Bar x 20 x 2 sets; 123 x 8 x 2 sets; 165 x 6; 231 x 5; 275 x 4; 319 x 2. Super Katana (2-board) - 407 x 3; 473 x 3; 529 x 3. (1-board) - 606 x 2 x 2 sets (missed 2nd rep both times). (Full range) - 606 x 1 (couldn't get to touch).
Rolling DB Ext - 50 x 10; 55 x 10 x 2 sets (super set - DB press w/ palms in)
Hammer Curls - 40 x 10 x 3 sets
NOTES: My motivation is really low right now. Not too happy with my training and with everything else that been going on. If things don't pick up soon, I may be done for a while.
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 8; 225 x 6; 315 x 5; 405 x 5 (wraps); 455 x 3 (wraps)
NOTES: Man, I just have not gas right now. This little bit of work kicked my butt and I tucked my tail between my legs and ran home.
Thursday
Bench Press - Bar x 20; 165 x 8; 165 + purple bands (pb) x 8; 231 + pb x 3; 275 + pb x 1; 231 + pb x 3 x 4 sets.
DB Rows - 85 x 12 x 3 sets
Bench Press - Bar x 20 x 2 sets; 123 x 8 x 2 sets; 165 x 6; 231 x 5; 275 x 4; 319 x 2. Super Katana (2-board) - 407 x 3; 473 x 3; 529 x 3. (1-board) - 606 x 2 x 2 sets (missed 2nd rep both times). (Full range) - 606 x 1 (couldn't get to touch).
Rolling DB Ext - 50 x 10; 55 x 10 x 2 sets (super set - DB press w/ palms in)
Hammer Curls - 40 x 10 x 3 sets
NOTES: My motivation is really low right now. Not too happy with my training and with everything else that been going on. If things don't pick up soon, I may be done for a while.
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 8; 225 x 6; 315 x 5; 405 x 5 (wraps); 455 x 3 (wraps)
NOTES: Man, I just have not gas right now. This little bit of work kicked my butt and I tucked my tail between my legs and ran home.
Thursday
Bench Press - Bar x 20; 165 x 8; 165 + purple bands (pb) x 8; 231 + pb x 3; 275 + pb x 1; 231 + pb x 3 x 4 sets.
DB Rows - 85 x 12 x 3 sets
Wednesday, June 24, 2009
Competition Phase / Week 2 to Summer Power Fest
Monday
Squats - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 275 x 4; 341 x 3; 385 x 1. Put on squat suit (straps down/no wraps) - 451 x 3; 510 x 2 x 2 sets (straps up/no wraps) - 584 x 1; 606 x 1
NOTES: Felt pretty good since I haven't trained in about three weeks. If I can put together a few good weeks of training I am planning to compete in the Summer Power Fest here in Houston. We'll see...
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 2. Put on Super Katana (2-board) - 405 x 3; 495 x 3; 545 x 2; 585 x 2; 635 x 1; 660 x 1
Rack Lockouts - 315 x 5; 365 x 5 x 2 sets
Rolling DB Ext - 50 x 10 x 3 sets
Hammer Curls - 50 x 10 x 2 sets; 60 x 8
Abs - Planks x 30 sec x 3 sets
Friday
Deadlift - Bar x 8; 165 x 8 x 2 sets; 275 x 5; 341 x 4; 407 x 1. Metal Suit - 451 x 3; 518 x 2; 584 x 1; 606 x 1; 628 x 1 (miss); 628 x 1 (miss).
Pull-ups - 6 x 2 sets
NOTES: A little disappointed that I missed the 628 but I should have know better than go that heavy after 3 weeks off. I should have stayed at 584 for all 3 sets. I have plenty of time to dial my training back in and hopefully put up a decent total at the Summer Power Fest (which will be August 1 at Spring Fitness in Spring, TX).
Squats - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 275 x 4; 341 x 3; 385 x 1. Put on squat suit (straps down/no wraps) - 451 x 3; 510 x 2 x 2 sets (straps up/no wraps) - 584 x 1; 606 x 1
NOTES: Felt pretty good since I haven't trained in about three weeks. If I can put together a few good weeks of training I am planning to compete in the Summer Power Fest here in Houston. We'll see...
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 2. Put on Super Katana (2-board) - 405 x 3; 495 x 3; 545 x 2; 585 x 2; 635 x 1; 660 x 1
Rack Lockouts - 315 x 5; 365 x 5 x 2 sets
Rolling DB Ext - 50 x 10 x 3 sets
Hammer Curls - 50 x 10 x 2 sets; 60 x 8
Abs - Planks x 30 sec x 3 sets
Friday
Deadlift - Bar x 8; 165 x 8 x 2 sets; 275 x 5; 341 x 4; 407 x 1. Metal Suit - 451 x 3; 518 x 2; 584 x 1; 606 x 1; 628 x 1 (miss); 628 x 1 (miss).
Pull-ups - 6 x 2 sets
NOTES: A little disappointed that I missed the 628 but I should have know better than go that heavy after 3 weeks off. I should have stayed at 584 for all 3 sets. I have plenty of time to dial my training back in and hopefully put up a decent total at the Summer Power Fest (which will be August 1 at Spring Fitness in Spring, TX).
Friday, June 19, 2009
Beginning Again...
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 5 sets; 365 x 1
Close Grip BP - 225 x 8 x 3 sets
Flys/Rolling DB Ext (superset) - 30 x 10 x 3 sets
Hammer Curls - 45 x 10 x 3 sets
45 Deg Back Ext - 10 x 3 sets
Abs (planks) - 30 sec x 3 sets
NOTES: This was my first workout back since my mom passed away. Just trying to get some normalcy back in my life. I am going to try to get my training geared back up for the USAPL Summer Power Fest on August 1, 2009.
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 5 sets; 365 x 1
Close Grip BP - 225 x 8 x 3 sets
Flys/Rolling DB Ext (superset) - 30 x 10 x 3 sets
Hammer Curls - 45 x 10 x 3 sets
45 Deg Back Ext - 10 x 3 sets
Abs (planks) - 30 sec x 3 sets
NOTES: This was my first workout back since my mom passed away. Just trying to get some normalcy back in my life. I am going to try to get my training geared back up for the USAPL Summer Power Fest on August 1, 2009.
Saturday, June 13, 2009
Update...
I did not make the trip to Denver for USAPL Men's Nationals. My mom had a massive stroke and is not expected to make it. We are just trying to keep her comfortable until God calls her home. Good luck to all the lifters. There will be another day for lifting for me....
Thursday, June 4, 2009
Competition Phase / Week 6 to USAPL Men's Nationals
Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 287 x 5; 341 x 4. Suit (straps down/no wraps) - 451 x 3; 507 x 3. (straps down/wraps) - 587 x 2. (straps up/wraps) - 650 x 1 x 2 sets
Bench Press - Bar x 20; Bar x 15; 165 x 8; 231 x 5; 275 x 3. Blue/Black Katana - 385 x 3; 496 x 2; 562 x 1; 584 x 1
NOTES: Well, I am going to have to adjust my bench opener since I could not dial in the Super Katana. I believe 584 is going to be the number. I feel good about my squat opener at 650. Will probably open on deadlift around 601.
Squat video - 650 x 1: http://www.youtube.com/watch?v=mRi_zKK-X30
Bench Press video - 584 x 1: http://www.youtube.com/watch?v=aZWKQKTpPPU
Thursday
Deadlift - 165 x 8 x 2 sets; 231 x 6; 302 x 5; 363 x 4. Metal Suit - 462 x 1; 523 x 2; 606 x 1 x 3 sets. Video: http://www.youtube.com/watch?v=c-6_K5agCTU
Bench Press (close grip) - Bar x 20; 135 x 8 x 2; 225 x 5; 275 x 3 x 5 sets
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 287 x 5; 341 x 4. Suit (straps down/no wraps) - 451 x 3; 507 x 3. (straps down/wraps) - 587 x 2. (straps up/wraps) - 650 x 1 x 2 sets
Bench Press - Bar x 20; Bar x 15; 165 x 8; 231 x 5; 275 x 3. Blue/Black Katana - 385 x 3; 496 x 2; 562 x 1; 584 x 1
NOTES: Well, I am going to have to adjust my bench opener since I could not dial in the Super Katana. I believe 584 is going to be the number. I feel good about my squat opener at 650. Will probably open on deadlift around 601.
Squat video - 650 x 1: http://www.youtube.com/watch?v=mRi_zKK-X30
Bench Press video - 584 x 1: http://www.youtube.com/watch?v=aZWKQKTpPPU
Thursday
Deadlift - 165 x 8 x 2 sets; 231 x 6; 302 x 5; 363 x 4. Metal Suit - 462 x 1; 523 x 2; 606 x 1 x 3 sets. Video: http://www.youtube.com/watch?v=c-6_K5agCTU
Bench Press (close grip) - Bar x 20; 135 x 8 x 2; 225 x 5; 275 x 3 x 5 sets
Thursday, May 28, 2009
Competition Phase / Week 5 to USAPL Men's Nationals
Tuesday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 3; 373 x 3. Suit (straps down/no wraps) - 496 x 3; 540 x 3. (Straps up/wraps) 617 x 2 x 2 sets; 683 x 1 x 2 sets
NOTES: Video of 2nd set of 683 - http://www.youtube.com/watch?v=1AO2Gk9hGTo
Thursday
Bench Press - Bar x 20 x 2 sets; 165 x 6 x 2 sets; 253 x 3; 302 x 3. Super Katana - 429 x 3; 496 x 3; 562 x 2 x 2 sets; 628 x 1 x 3 sets. Blue/Black Katana - 606 x 1
NOTES: Very sloppy workout tonight. I have discovered that I am not going to be able to use the Super Katana at this meet. I just have not been able to dial it in. I will work in the regular Katana next week to find a opener and go from there...
Super Katana 628 x 1 - http://www.youtube.com/watch?v=5KpwZfqmthY
Regular Katana 606 x 1 - http://www.youtube.com/watch?v=pVZQn8nP2J8
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 3; 373 x 3. Suit (straps down/no wraps) - 496 x 3; 540 x 3. (Straps up/wraps) 617 x 2 x 2 sets; 683 x 1 x 2 sets
NOTES: Video of 2nd set of 683 - http://www.youtube.com/watch?v=1AO2Gk9hGTo
Thursday
Bench Press - Bar x 20 x 2 sets; 165 x 6 x 2 sets; 253 x 3; 302 x 3. Super Katana - 429 x 3; 496 x 3; 562 x 2 x 2 sets; 628 x 1 x 3 sets. Blue/Black Katana - 606 x 1
NOTES: Very sloppy workout tonight. I have discovered that I am not going to be able to use the Super Katana at this meet. I just have not been able to dial it in. I will work in the regular Katana next week to find a opener and go from there...
Super Katana 628 x 1 - http://www.youtube.com/watch?v=5KpwZfqmthY
Regular Katana 606 x 1 - http://www.youtube.com/watch?v=pVZQn8nP2J8
Thursday, May 21, 2009
Competition Phase / Week 4 to USAPL Men's Nationals
Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 253 x 5; 319 x 5; 374 x 4. Suit (straps down/no wraps) - 473 x 3; 551 x 3 x 2 sets. (Straps down/wraps) - 611 x 2 x 4 sets
RDL's - 165 x 8 x 3 sets
DB Hammer Curls - 40 x 8; 50 x 8; 60 x 8
Abs
Wednesday
Bench Press - Bar x 20; 165 x 6 x 2; 231 x 5; 319 x 4. Super Katana - 451 x 3; 496 x 3; 562 x 2 x 4 sets
Rolling DB Ext - 40 x 10; 55 x 10 x 2 sets
Tricep Pressdowns - 10 x 3 sets
NOTES: Flew in from the Valley went straight to the gym for this workout.
Thursday
Deadlift - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 5; 385 x 4. Sumo Suit (straps down) - 451 x 3; 496 x 3; 562 x 2 x 4
Pullups - 6 x 1 set
Shrugs - 85 x 20 x 1 set
NOTES: This workout was going great until the last set of deadlifts. The bar was banging my knee pretty good pulling sumo so I decided on my last set to pull conventional. Here's the problem...I was pulling sumo to give my low back a rest but trying to pull conventional in a sumo-cut deadlift suit is like pulling without a suit so the last set of 2 with 562 pulling convential smoked my low back. Looking back, I would have rather taken a couple of more shots to the knee than try to pull that last set conventional. Oh well, lesson learned. It's all good...
Saturday
Bench Press (close-grip) - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 3; 315 x 3 x 8 sets
JM Presses - 10 x 3 sets
Alternating DB Curls - 40 x 10 x 3 sets
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 253 x 5; 319 x 5; 374 x 4. Suit (straps down/no wraps) - 473 x 3; 551 x 3 x 2 sets. (Straps down/wraps) - 611 x 2 x 4 sets
RDL's - 165 x 8 x 3 sets
DB Hammer Curls - 40 x 8; 50 x 8; 60 x 8
Abs
Wednesday
Bench Press - Bar x 20; 165 x 6 x 2; 231 x 5; 319 x 4. Super Katana - 451 x 3; 496 x 3; 562 x 2 x 4 sets
Rolling DB Ext - 40 x 10; 55 x 10 x 2 sets
Tricep Pressdowns - 10 x 3 sets
NOTES: Flew in from the Valley went straight to the gym for this workout.
Thursday
Deadlift - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 5; 385 x 4. Sumo Suit (straps down) - 451 x 3; 496 x 3; 562 x 2 x 4
Pullups - 6 x 1 set
Shrugs - 85 x 20 x 1 set
NOTES: This workout was going great until the last set of deadlifts. The bar was banging my knee pretty good pulling sumo so I decided on my last set to pull conventional. Here's the problem...I was pulling sumo to give my low back a rest but trying to pull conventional in a sumo-cut deadlift suit is like pulling without a suit so the last set of 2 with 562 pulling convential smoked my low back. Looking back, I would have rather taken a couple of more shots to the knee than try to pull that last set conventional. Oh well, lesson learned. It's all good...
Saturday
Bench Press (close-grip) - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 3; 315 x 3 x 8 sets
JM Presses - 10 x 3 sets
Alternating DB Curls - 40 x 10 x 3 sets
Friday, May 15, 2009
Competition Phase / Week 3 to USAPL Men's Nationals
Monday
Squat - Bar x 8 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 285 x 5; 341 x 4. Suit (straps up/no wraps) - 407 x 1; (straps down/no wraps) - 505 x 3 x 2 sets; (straps down/wraps) - 587 x 2 x 2 sets; (straps up/wraps) - 650 x 2 x 2 sets.
NOTES: My squats were a bit high but tonight was much better than last week.
587 x 2 (straps down/wraps): http://www.youtube.com/watch?v=tgU0FeWwBG0
650 x 2 (straps up/wraps): http://www.youtube.com/watch?v=l9vDYVdmDrY
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 165 x 6; 225 x 5; 275 x 4; 315 x 1. Put on Super Katana - 407 x 3; 473 x 3; 529 x 3 x 2 sets; 595 x 2 x 2 sets; 606 x 2
Rolling DB Ext - 35 x 15; 55 x 10; 70 x 10
595 x 2 (3rd set of 4) - http://www.youtube.com/watch?v=g2Ze7ghf9YQ
606 x 2 (4th set of 4) - http://www.youtube.com/watch?v=Saaf9tkCaxo
Thursday
Deadlift - Bar x 8; 165 x 6 x 2; 275 x 5; 341 x 4; 407 x 1. Put on Metal DL Suit (straps down) - 473 x 3 x 2 sets. (straps up) - 540 x 3 x 2 sets; 606 x 2 x 2 sets
NOTES: My low back was a little fatigued from the last two weeks of training. I plan to deadlift sumo next week to give my low back a break.
606 x 2 - http://www.youtube.com/watch?v=5IyiCmgojaI
Squat - Bar x 8 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 285 x 5; 341 x 4. Suit (straps up/no wraps) - 407 x 1; (straps down/no wraps) - 505 x 3 x 2 sets; (straps down/wraps) - 587 x 2 x 2 sets; (straps up/wraps) - 650 x 2 x 2 sets.
NOTES: My squats were a bit high but tonight was much better than last week.
587 x 2 (straps down/wraps): http://www.youtube.com/watch?v=tgU0FeWwBG0
650 x 2 (straps up/wraps): http://www.youtube.com/watch?v=l9vDYVdmDrY
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 165 x 6; 225 x 5; 275 x 4; 315 x 1. Put on Super Katana - 407 x 3; 473 x 3; 529 x 3 x 2 sets; 595 x 2 x 2 sets; 606 x 2
Rolling DB Ext - 35 x 15; 55 x 10; 70 x 10
595 x 2 (3rd set of 4) - http://www.youtube.com/watch?v=g2Ze7ghf9YQ
606 x 2 (4th set of 4) - http://www.youtube.com/watch?v=Saaf9tkCaxo
Thursday
Deadlift - Bar x 8; 165 x 6 x 2; 275 x 5; 341 x 4; 407 x 1. Put on Metal DL Suit (straps down) - 473 x 3 x 2 sets. (straps up) - 540 x 3 x 2 sets; 606 x 2 x 2 sets
NOTES: My low back was a little fatigued from the last two weeks of training. I plan to deadlift sumo next week to give my low back a break.
606 x 2 - http://www.youtube.com/watch?v=5IyiCmgojaI
Thursday, May 7, 2009
Competiton Phase / Week 2 to USAPL Men's Nationals
Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 5; 385 x 4. Suit (straps down/no wraps) - 473 x 3; 522 x 3. (straps down/wraps) - 595 x 2 x 2 sets. Video of 2nd set of 2 with 595: http://www.youtube.com/watch?v=AoDOHHouGhM
NOTES: I don't know how one can go from one week to the next and go from good to bad so quickly. Last week everything felt good and strong; this week everything felt twice as heavy as it should have. I was supposed to go 672 for 4 sets of singles but shut it down after the 595 for 2 x 2 sets.
Bench - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 275 x 4. DONE!
NOTES: I didn't feel like benching after the crappy squat workout but I tried it anyway and I should have just passed. 275 felt like 475! Hopefully this was just a bad night.
Wednesday
Bench Press - Bar x 20 x 2 sets; 121 x 8 x 2 sets; 165 x 6; 231 x 5; 280 x 4; 341 x 1. Put on Super Katana - 462 x 3 x 2 sets; 540 x 2 x 2 sets; 606 x 1 x 3 sets; 617 x 1
Rolling DB Ext - 35 x 10I; 40 x 10I; 50 x 10; 65 x 10
Tricep Pressdowns 10 x 4 sets
NOTES: Much better workout tonight compared to Monday night. This was the best work I have done in my Super Katana although nothing touched (got to less than an inch). I meant to videotape my attempts but left my camera at home.
Thursday
Deadlift - Bar x 8 x 2 sets; 165 x 8 x 2 sets; 275 x 5; 341 x 4; 407 x 4. Put on Metal Suit (straps down) - 473 x 3; 485 x 3. (straps up) - 540 x 2 x 2 sets; 606 x 1; 633 x 1; 650 x 1; 606 x 1. Video of th3 650: http://www.youtube.com/watch?v=-JKZdJ-6plI
Pull ups - 8 x 3 sets
Shrugs 120 x 20 x 3 sets
Abs
NOTES: Very pleased with this workout. 625 was my all time best deadlift done in May 2007 so 650 was a 25 lb personal best!
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 5; 385 x 4. Suit (straps down/no wraps) - 473 x 3; 522 x 3. (straps down/wraps) - 595 x 2 x 2 sets. Video of 2nd set of 2 with 595: http://www.youtube.com/watch?v=AoDOHHouGhM
NOTES: I don't know how one can go from one week to the next and go from good to bad so quickly. Last week everything felt good and strong; this week everything felt twice as heavy as it should have. I was supposed to go 672 for 4 sets of singles but shut it down after the 595 for 2 x 2 sets.
Bench - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 275 x 4. DONE!
NOTES: I didn't feel like benching after the crappy squat workout but I tried it anyway and I should have just passed. 275 felt like 475! Hopefully this was just a bad night.
Wednesday
Bench Press - Bar x 20 x 2 sets; 121 x 8 x 2 sets; 165 x 6; 231 x 5; 280 x 4; 341 x 1. Put on Super Katana - 462 x 3 x 2 sets; 540 x 2 x 2 sets; 606 x 1 x 3 sets; 617 x 1
Rolling DB Ext - 35 x 10I; 40 x 10I; 50 x 10; 65 x 10
Tricep Pressdowns 10 x 4 sets
NOTES: Much better workout tonight compared to Monday night. This was the best work I have done in my Super Katana although nothing touched (got to less than an inch). I meant to videotape my attempts but left my camera at home.
Thursday
Deadlift - Bar x 8 x 2 sets; 165 x 8 x 2 sets; 275 x 5; 341 x 4; 407 x 4. Put on Metal Suit (straps down) - 473 x 3; 485 x 3. (straps up) - 540 x 2 x 2 sets; 606 x 1; 633 x 1; 650 x 1; 606 x 1. Video of th3 650: http://www.youtube.com/watch?v=-JKZdJ-6plI
Pull ups - 8 x 3 sets
Shrugs 120 x 20 x 3 sets
Abs
NOTES: Very pleased with this workout. 625 was my all time best deadlift done in May 2007 so 650 was a 25 lb personal best!
Thursday, April 30, 2009
Competition Phase / Week 1 to USAPL Men's Nationals
Monday
Squat - Bar x 6 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 5; 385 x 4. Put on squat suit - (straps down/no wraps) 457 x 3; 545 x 3; (straps down/wraps) 633 x 2 x 3.
NOTES: First things first. My pec held up nicely throughout the whole workout so I think I am going to be okay! My squat workout felt pretty good. I fell forward on the second rep of my first set with 633 but hit the other two sets nicely right at parallel. For the Aggie Invitational my first week of the competiton phase was 585 so I am pleased with this effort.
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4. Put on Super Katana - 405 x 3; 495 x 3; 585 x 2; 585 x 2 to 3board; 635 x 2 to 2board; 660 x 2 to 2 board.
NOTES: 660 was WAY heavier that I planned on going this first week back in the shirt but I am going to work hard to get this Super Katana dialed in. I will train the last few weeks before Nationals in my regular Katana if I can't get this shirt to work. Bottom line is I am going after that IPF M1 275 Full Meet World Record of 639!
Wednesday
Bench Press - Bar x 20; 123 x 8; 165 x 8; 231 x 5; 275 x 3 x 2 sets; 275 x 3 x 4 sets (3-board); 380 x 3 (3-board); 385 x 3 (3-board)
Rolling DB Ext - 35 x 10; 45 x 10; 70 x 10
Abs
NOTES: Didn't pust it too hard tonight.
Thursday
Deadlift - Bar x 8; 165 x 8; 165 x 6; 275 x 5; 385 x 4; 429 x 1. Suit (straps down) - 495 x 3 x 2 sets; 562 x 2; 573 x 2 x 4 sets; 573 x 4. Video of 573 for 2: http://www.youtube.com/watch?v=tYhGOKpibI0
Pullups - BW x 8; x 7; x 6
Shrugs - 100 x 20 x 3 sets
Abs
NOTES: Considering I opened with 573 in my last meet, I am pretty please that I did 573 for 4 reps with my straps down on my 5th work set tonight!
Squat - Bar x 6 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 5; 385 x 4. Put on squat suit - (straps down/no wraps) 457 x 3; 545 x 3; (straps down/wraps) 633 x 2 x 3.
NOTES: First things first. My pec held up nicely throughout the whole workout so I think I am going to be okay! My squat workout felt pretty good. I fell forward on the second rep of my first set with 633 but hit the other two sets nicely right at parallel. For the Aggie Invitational my first week of the competiton phase was 585 so I am pleased with this effort.
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4. Put on Super Katana - 405 x 3; 495 x 3; 585 x 2; 585 x 2 to 3board; 635 x 2 to 2board; 660 x 2 to 2 board.
NOTES: 660 was WAY heavier that I planned on going this first week back in the shirt but I am going to work hard to get this Super Katana dialed in. I will train the last few weeks before Nationals in my regular Katana if I can't get this shirt to work. Bottom line is I am going after that IPF M1 275 Full Meet World Record of 639!
Wednesday
Bench Press - Bar x 20; 123 x 8; 165 x 8; 231 x 5; 275 x 3 x 2 sets; 275 x 3 x 4 sets (3-board); 380 x 3 (3-board); 385 x 3 (3-board)
Rolling DB Ext - 35 x 10; 45 x 10; 70 x 10
Abs
NOTES: Didn't pust it too hard tonight.
Thursday
Deadlift - Bar x 8; 165 x 8; 165 x 6; 275 x 5; 385 x 4; 429 x 1. Suit (straps down) - 495 x 3 x 2 sets; 562 x 2; 573 x 2 x 4 sets; 573 x 4. Video of 573 for 2: http://www.youtube.com/watch?v=tYhGOKpibI0
Pullups - BW x 8; x 7; x 6
Shrugs - 100 x 20 x 3 sets
Abs
NOTES: Considering I opened with 573 in my last meet, I am pretty please that I did 573 for 4 reps with my straps down on my 5th work set tonight!
Monday, April 20, 2009
Phase 3 / Week 4 to USAPL Men's Nationals
Monday
Squat - Bar x 6 x 2 sets; 121 x 6; 165 x 6 x 2 sets; 285 x 5; 341 x 4; 407 x 3 x 2 sets; 456 x 3 x 3 sets; 485 x 3 x 2 sets
Abs
NOTES: Felt pretty good tonight considering my low back has been tight since Friday. Looking forward to getting in my gear next week.
Tuesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 280 x 4; 325 x 3 x 2 sets; 375 x 3 x 5 sets
Rolling DB Ext - 45 x 10 x 2 sets; 60 x 10; 85 x 6 (PR weight)
Tricep Pressdowns - 10 x 4 sets
Rear delts - 20 x 10; 25 x 10; 30 x 10
NOTES: Good quality workout.
Thursday
Deadlift (all sumo tonight) - 165 x 6 x 2 sets; 275 x 5; 341 x 4; 407 x 3 x sets; 485 x 3 x 5 sets
Pull ups (palms in) - 6 x 3 sets
DB Curls - 45 x 10 x 3 sets
Abs
NOTES: I switched back to sumo tonight to let my low back rest. It felt really strong too!
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 205 x 6; 255 x 5; 300 x 4; 350 x 3 x 2 sets; 395 x 2 x 3 sets
NOTES: I felt a slight pull in my left pec on my 3rd set so I shut my bench workout down.
Tricep Pushdowns - 10 x 3 sets
Lat Pulldowns - 10 x 2 sets
Hammer Curls - 10 x 2 sets
Squat - Bar x 6 x 2 sets; 121 x 6; 165 x 6 x 2 sets; 285 x 5; 341 x 4; 407 x 3 x 2 sets; 456 x 3 x 3 sets; 485 x 3 x 2 sets
Abs
NOTES: Felt pretty good tonight considering my low back has been tight since Friday. Looking forward to getting in my gear next week.
Tuesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 280 x 4; 325 x 3 x 2 sets; 375 x 3 x 5 sets
Rolling DB Ext - 45 x 10 x 2 sets; 60 x 10; 85 x 6 (PR weight)
Tricep Pressdowns - 10 x 4 sets
Rear delts - 20 x 10; 25 x 10; 30 x 10
NOTES: Good quality workout.
Thursday
Deadlift (all sumo tonight) - 165 x 6 x 2 sets; 275 x 5; 341 x 4; 407 x 3 x sets; 485 x 3 x 5 sets
Pull ups (palms in) - 6 x 3 sets
DB Curls - 45 x 10 x 3 sets
Abs
NOTES: I switched back to sumo tonight to let my low back rest. It felt really strong too!
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 205 x 6; 255 x 5; 300 x 4; 350 x 3 x 2 sets; 395 x 2 x 3 sets
NOTES: I felt a slight pull in my left pec on my 3rd set so I shut my bench workout down.
Tricep Pushdowns - 10 x 3 sets
Lat Pulldowns - 10 x 2 sets
Hammer Curls - 10 x 2 sets
Monday, April 13, 2009
Phase 3 / Week 3 to Men's Nationals
Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 5; 374 x 4; 429 x 3 x 2 sets; 485 x 2 x 3 sets; 496 x 2; 507 x 2
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 250 x 5; 295 x 4; 320 x 3; 340 x 3; 385 x 2; 390 x 2 x 3 sets; 390 x 3.5; 390 x 1 (w/ pause)
Pull ups - 6 x 3
Dips - 8 x 1
Abs & Stretch
NOTES: Started wearing my belt again this week. I felt really good tonight. One of the best workouts I have had in a while!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 230 x 6; 275 x 6; 320 x 5; 340 x 4; 365 x 3 x 2 sets; 385 x 2 x 2 sets; 365 x 3 x 2 sets; 340 x 4; 320 x 6; 275 x 8; 225 x 10
Rolling DB Ext - 35 x 10; 45 x 10; 55 x 10; 65 x 10
NOTES: Trained at Red Lerille's in Lafayette, La. Felt really good and blasted right through this workout!
Thursday
Deadlift - 165 x 6 x 2 sets; 231 x 6; 319 x 5; 407 x 4; 451 x 3 x 2; 501 x 2; 518 x 2 x 4 sets
NOTES: Trained at Fletcher's House of Power in Baton Rouge with Wade Hooper and the gang. Felt pretty good 518 was heavier than I planned to go for doubles but it's all good!
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 5; 374 x 4; 429 x 3 x 2 sets; 485 x 2 x 3 sets; 496 x 2; 507 x 2
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 250 x 5; 295 x 4; 320 x 3; 340 x 3; 385 x 2; 390 x 2 x 3 sets; 390 x 3.5; 390 x 1 (w/ pause)
Pull ups - 6 x 3
Dips - 8 x 1
Abs & Stretch
NOTES: Started wearing my belt again this week. I felt really good tonight. One of the best workouts I have had in a while!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 230 x 6; 275 x 6; 320 x 5; 340 x 4; 365 x 3 x 2 sets; 385 x 2 x 2 sets; 365 x 3 x 2 sets; 340 x 4; 320 x 6; 275 x 8; 225 x 10
Rolling DB Ext - 35 x 10; 45 x 10; 55 x 10; 65 x 10
NOTES: Trained at Red Lerille's in Lafayette, La. Felt really good and blasted right through this workout!
Thursday
Deadlift - 165 x 6 x 2 sets; 231 x 6; 319 x 5; 407 x 4; 451 x 3 x 2; 501 x 2; 518 x 2 x 4 sets
NOTES: Trained at Fletcher's House of Power in Baton Rouge with Wade Hooper and the gang. Felt pretty good 518 was heavier than I planned to go for doubles but it's all good!
Thursday, April 9, 2009
Phase 3 / Week 2 to Men's Nationals
Monday
Squat - Bar x 8 x 2; 165 x 6 x 2; 231 x 5; 319 x 5; 374 x 4; 429 x 3 x 2 sets; 485 x 2; 485 x 1
NOTES: My hips were feeling it so I cut my squat workout short.
Bench Press - Bar x 20; 135 x 8 x 2; 225 x 5; 275 x 5; 315 x 4; 365 x 3 x 2 sets; 385 x 2; 405 x 1.5
NOTES: I was feeling a little torn down on bench as well. I guess all those good weeks of workouts finally caught up to me tonight. I may need to back it down for a couple of workouts to let things heal up a bit.
Wednesday
Bench Press - Bar x 20; 121 x 8 x 2 sets; 165 x 5; 275 x 5; 319 x 4; 365 x 3 x 2 sets; 391 x 2; 396 x 1.5 x 2 sets; 365 x 3 x 2 sets; 341 x 4; 319 x 6; 275 x 8; 225 x 10
Rolling DB - 35 x 15; 40 x 10; 50 x 10; 60 x 10; 70 x 10
NOTES: Not a great workout but good volume.
Thursday
Deadlift - 165 x 8 (conv); 165 x 8 (sumo); 231 x 5 (conv); 231 x 5 (sumo). The remaining sets were all done conventional: 275 x 5; 341 x 4; 402 x 3 x 2 sets; 489 x 2. Added belt: 512 x 2; 545 x 1; 573 x 1
Low Row - Stack x 20; Stack x 8 x 2 sets
Shrugs - 80 x 20; 90 x 20; 100 x 20
Abs
NOTES: I am very pleased with this workout. I had planned to go light tonight but everything was feeling really good. This is the first time I have deadlifted conventional in about 2 years and 573 is an all-time personal best! I should have video up later.
Squat - Bar x 8 x 2; 165 x 6 x 2; 231 x 5; 319 x 5; 374 x 4; 429 x 3 x 2 sets; 485 x 2; 485 x 1
NOTES: My hips were feeling it so I cut my squat workout short.
Bench Press - Bar x 20; 135 x 8 x 2; 225 x 5; 275 x 5; 315 x 4; 365 x 3 x 2 sets; 385 x 2; 405 x 1.5
NOTES: I was feeling a little torn down on bench as well. I guess all those good weeks of workouts finally caught up to me tonight. I may need to back it down for a couple of workouts to let things heal up a bit.
Wednesday
Bench Press - Bar x 20; 121 x 8 x 2 sets; 165 x 5; 275 x 5; 319 x 4; 365 x 3 x 2 sets; 391 x 2; 396 x 1.5 x 2 sets; 365 x 3 x 2 sets; 341 x 4; 319 x 6; 275 x 8; 225 x 10
Rolling DB - 35 x 15; 40 x 10; 50 x 10; 60 x 10; 70 x 10
NOTES: Not a great workout but good volume.
Thursday
Deadlift - 165 x 8 (conv); 165 x 8 (sumo); 231 x 5 (conv); 231 x 5 (sumo). The remaining sets were all done conventional: 275 x 5; 341 x 4; 402 x 3 x 2 sets; 489 x 2. Added belt: 512 x 2; 545 x 1; 573 x 1
Low Row - Stack x 20; Stack x 8 x 2 sets
Shrugs - 80 x 20; 90 x 20; 100 x 20
Abs
NOTES: I am very pleased with this workout. I had planned to go light tonight but everything was feeling really good. This is the first time I have deadlifted conventional in about 2 years and 573 is an all-time personal best! I should have video up later.
Saturday, April 4, 2009
Phase 3, Week 1 to Men's Nationals
Monday
Squats - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 457 x 3 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 325 x 3 x 2 sets; 375 x 3 x 5 sets
Dips - 10 x 3 sets
NOTES: All sets done without belt.
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 390 x 1; 405 x 1; 380 x 2 x 2 sets; 355 x 3 x 2 sets; 330 x 4; 290 x 6; 240 x 8
Rolling DB Ext - 40 x 10; 50 x 10; 60 x 10 x 2 sets
Tricep Pressdowns - 15 x 3 sets
Abs - 20 x 3 sets
NOTES: Trained at Gold's Gym in Austin. For some reason tonight EVERYTHING felt really light. I felt like I could have done 405 for 10 (maybe not, but it felt like it). I am very pleased with this workout and think this volume training is going to get my bench back where it belongs...the mid-6's. No more of that 589 crap! Goals for Men's Nationals: 727.5 squat / 633.7 bench (and would like to take a shot at the IPF Masters WR of 639) / 650.2 deadlift / 2,011.7 TOTAL, which would be a new USAPL Masters American Record.
Thursday
Deadlifts - 135 x 8 x 2 sets; 225 x 5; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 3 x 5 sets
Stretched and called it a night...
NOTES: Speed felt really good with tonights numbers.
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4 x 2 sets; 315 x 3 x 4 sets; 315 x 10
Incline Bench - Bar x 8; 135 x 8; 225 x 5 x 5 sets
JM Presses - 100 x 8 x 3 sets
Squats - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 457 x 3 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 325 x 3 x 2 sets; 375 x 3 x 5 sets
Dips - 10 x 3 sets
NOTES: All sets done without belt.
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 390 x 1; 405 x 1; 380 x 2 x 2 sets; 355 x 3 x 2 sets; 330 x 4; 290 x 6; 240 x 8
Rolling DB Ext - 40 x 10; 50 x 10; 60 x 10 x 2 sets
Tricep Pressdowns - 15 x 3 sets
Abs - 20 x 3 sets
NOTES: Trained at Gold's Gym in Austin. For some reason tonight EVERYTHING felt really light. I felt like I could have done 405 for 10 (maybe not, but it felt like it). I am very pleased with this workout and think this volume training is going to get my bench back where it belongs...the mid-6's. No more of that 589 crap! Goals for Men's Nationals: 727.5 squat / 633.7 bench (and would like to take a shot at the IPF Masters WR of 639) / 650.2 deadlift / 2,011.7 TOTAL, which would be a new USAPL Masters American Record.
Thursday
Deadlifts - 135 x 8 x 2 sets; 225 x 5; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 3 x 5 sets
Stretched and called it a night...
NOTES: Speed felt really good with tonights numbers.
Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4 x 2 sets; 315 x 3 x 4 sets; 315 x 10
Incline Bench - Bar x 8; 135 x 8; 225 x 5 x 5 sets
JM Presses - 100 x 8 x 3 sets
Saturday, March 28, 2009
Phase 2, Week 4 to Men's Nationals
Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 451 x 3 x 2 sets; 451 x 3 (w/ belt); 451 x 3 x 2 sets
Bench Press - Bar x 15; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 5 sets
Dips - 8 x 3 sets
Abs
NOTES - Still not using belt for a few more weeks.
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 5; 315 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 405 x 1 x 2 sets; 365 x 2 x 2 sets; 340 x 4; 315 x 5; 275 x 7; 225 x 9
Rolling DB Ext - 40 x 10; 50 x 10; 60 x 10; 70 x 10
Abs
NOTES: Pretty intense workout with lots of volume. I was supposed to deadlift tonight but ran out of time. Plan on DL'ing tomorrow night.
Thursday
Deadlift - 165 x 8 x 2 sets; 231 x 5; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 457 x 3; 485 x 3 x 4 sets
Squats - 135 x 6 x 2 sets; 225 x 5; 315 x 5 x 3 sets
Low Rows - 10 x 3 sets
Saturday
Deadlift - (off block) 135 x 8 x 2 sets; 225 x 5; 275 x 5 x 2 sets; 315 x 4 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 5 x 2 sets; 315 x 5 x 5 sets
Rack Lockouts - (10 secs) 405; 455 x 3
JM Presses - 95 x 10 x 2 sets; 110 x 10
Hammer Curls - 10 x 3 sets
Abs
NOTES: 315 x 5 x 5 sets felt like 135 today....
Shrugs - 80 x 20 x 3 sets
NOTES: All sets done with no belt.
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 451 x 3 x 2 sets; 451 x 3 (w/ belt); 451 x 3 x 2 sets
Bench Press - Bar x 15; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 5 sets
Dips - 8 x 3 sets
Abs
NOTES - Still not using belt for a few more weeks.
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 5; 315 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 405 x 1 x 2 sets; 365 x 2 x 2 sets; 340 x 4; 315 x 5; 275 x 7; 225 x 9
Rolling DB Ext - 40 x 10; 50 x 10; 60 x 10; 70 x 10
Abs
NOTES: Pretty intense workout with lots of volume. I was supposed to deadlift tonight but ran out of time. Plan on DL'ing tomorrow night.
Thursday
Deadlift - 165 x 8 x 2 sets; 231 x 5; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 457 x 3; 485 x 3 x 4 sets
Squats - 135 x 6 x 2 sets; 225 x 5; 315 x 5 x 3 sets
Low Rows - 10 x 3 sets
Saturday
Deadlift - (off block) 135 x 8 x 2 sets; 225 x 5; 275 x 5 x 2 sets; 315 x 4 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 5 x 2 sets; 315 x 5 x 5 sets
Rack Lockouts - (10 secs) 405; 455 x 3
JM Presses - 95 x 10 x 2 sets; 110 x 10
Hammer Curls - 10 x 3 sets
Abs
NOTES: 315 x 5 x 5 sets felt like 135 today....
Shrugs - 80 x 20 x 3 sets
NOTES: All sets done with no belt.
Friday, March 20, 2009
Phase 2, Week 3 to Men's Nationals
Wednesday
Bench Press - 135 x 15, 225 x 10, 315 x 5 x 2 sets, 225 x 15
NOTES: Not a true workout. I was just playing around in the CYBEX booth at IHRSA. Looking forward to getting back in the gym.
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 315 x 3 x 2 sets; 365 x 2 x 5 sets
Squat - Bar x 8 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3 x 4 sets; 405 x 9
NOTES: Trained without belt. I was pleased with this workout considering I did not get in from San Francisco until about 3:45 AM this morning.
Bench Press - 135 x 15, 225 x 10, 315 x 5 x 2 sets, 225 x 15
NOTES: Not a true workout. I was just playing around in the CYBEX booth at IHRSA. Looking forward to getting back in the gym.
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 315 x 3 x 2 sets; 365 x 2 x 5 sets
Squat - Bar x 8 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3 x 4 sets; 405 x 9
NOTES: Trained without belt. I was pleased with this workout considering I did not get in from San Francisco until about 3:45 AM this morning.
Wednesday, March 11, 2009
Phase 2, Week 2 to Men's Nationals
Monday
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 5 sets
Squats - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 285 x 5; 345 x 4; 405 x 3 x 2 sets
Rolling DB Ext - 40 x 2 sets
Abs
NOTES: The bench part of my workout seemed very easy tonight. The squats were another story. My legs were so sore from Friday nights workout that I cut leg a bit short tonight.
Wednesday
Bench Press - Bar x 15; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 2 sets; 365 x 2; 405 x 1; 365 x 2; 315 x 8 x 2 sets; 275 x 10; 225 x 15
Straight Leg DL - 135 x 8 x 2 sets; 225 x 6; 315 x 4; 225 x 6
Rolling DB Ext - 40 x 10 x 3 sets...superset with palms in DB press x 10 on each set
NOTES: Trained at the Gold's Gym in McAllen, TX
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 5 sets
Squats - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 285 x 5; 345 x 4; 405 x 3 x 2 sets
Rolling DB Ext - 40 x 2 sets
Abs
NOTES: The bench part of my workout seemed very easy tonight. The squats were another story. My legs were so sore from Friday nights workout that I cut leg a bit short tonight.
Wednesday
Bench Press - Bar x 15; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 2 sets; 365 x 2; 405 x 1; 365 x 2; 315 x 8 x 2 sets; 275 x 10; 225 x 15
Straight Leg DL - 135 x 8 x 2 sets; 225 x 6; 315 x 4; 225 x 6
Rolling DB Ext - 40 x 10 x 3 sets...superset with palms in DB press x 10 on each set
NOTES: Trained at the Gold's Gym in McAllen, TX
Friday, March 6, 2009
Phase 2, Week 1
Monday
Bench Press - Bar x 15; 135 x 8; 225 x 6; 315 x 3; 340 x 3 x 2 sets; 345 x 3 x 3 sets
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 385 x 1 x 2 sets; 365 x 2 x 2 sets; 340 x 3; 315 x 5; 275 x 7; 225 x 9
Dips - 1o x 3 sets
JM Presses - 95 x 10 x 3 sets
Abs
Friday
Squats - Bar x 8; 135 x 6 x 2; 225 x 5; 315 x5; 365 x 4; 405 x 3 x 2 sets; 455 x 2 x 5 sets. NOTE: All sets done without a belt.
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 225 x 5; 250 x 5; 295 x 4; 340 x 3 x 2 sets. Pinky on Ring (POR) - 275 x 3 x 5 speed sets
Abs
Bench Press - Bar x 15; 135 x 8; 225 x 6; 315 x 3; 340 x 3 x 2 sets; 345 x 3 x 3 sets
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 385 x 1 x 2 sets; 365 x 2 x 2 sets; 340 x 3; 315 x 5; 275 x 7; 225 x 9
Dips - 1o x 3 sets
JM Presses - 95 x 10 x 3 sets
Abs
Friday
Squats - Bar x 8; 135 x 6 x 2; 225 x 5; 315 x5; 365 x 4; 405 x 3 x 2 sets; 455 x 2 x 5 sets. NOTE: All sets done without a belt.
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 225 x 5; 250 x 5; 295 x 4; 340 x 3 x 2 sets. Pinky on Ring (POR) - 275 x 3 x 5 speed sets
Abs
Saturday, February 28, 2009
Aggie Inviational Results
I just got in from the Aggie Invitational and I am worn out and ready for bed, but I wanted to give you my meet results real quick. God is good all the time and has once again blessed me with a good meet considering I was really concerned with how I would perform going in. I finished with at 667 squat (with a close miss at 705), a 589 bench press (which is a new Masters American Record) and a 606 deadlift for a 1862.9 total. I won first place in the 275 Men’s Open and Master’s Division and was named Best Lifter of the meet. Best Lifter is based of formulas of all lifters and I was #1. This is my second highest total ever (best is 1885) but if I had been another inch lower on my 705 squat I could have totaled 1900+. It will be there next time…
Highlights:
667 Squat – http://www.youtube.com/watch?v=zCMcN_2MwEQ
705 Squat (miss) – http://www.youtube.com/watch?v=QtrIcTNzaGo
573 Bench – http://www.youtube.com/watch?v=H9D9U904eJQ
589 Bench – http://www.youtube.com/watch?v=sppq5z8O9FU
606 Deadlift - http://www.youtube.com/watch?v=6ml_vBWQ0oc
Thank to Wilson for recording and to Joyce for supporting and to all the Spring Fitness Gang!! And thank you Pete and TITAN SUPPORT SYSTEMS for the best Powerlifting gear on the planet!
Highlights:
667 Squat – http://www.youtube.com/watch?v=zCMcN_2MwEQ
705 Squat (miss) – http://www.youtube.com/watch?v=QtrIcTNzaGo
573 Bench – http://www.youtube.com/watch?v=H9D9U904eJQ
589 Bench – http://www.youtube.com/watch?v=sppq5z8O9FU
606 Deadlift - http://www.youtube.com/watch?v=6ml_vBWQ0oc
Thank to Wilson for recording and to Joyce for supporting and to all the Spring Fitness Gang!! And thank you Pete and TITAN SUPPORT SYSTEMS for the best Powerlifting gear on the planet!
Tuesday, February 24, 2009
Competition Phase, Week 7
Monday
Squats - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 3; 315 x 3. Put on squat suit - 405 x 2; 495 x 2 x 2 sets
Bench Press - Bar x 20; 135 x 8; 225 x 3; 275 x 3; 315 x 3 x 2 sets; 335 x 2 x 4 sets
Squats - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 3; 315 x 3. Put on squat suit - 405 x 2; 495 x 2 x 2 sets
Bench Press - Bar x 20; 135 x 8; 225 x 3; 275 x 3; 315 x 3 x 2 sets; 335 x 2 x 4 sets
Thursday, February 19, 2009
Competition Phase, Week 6
Monday
Bench Press - Bar x 20; Bar x 15; 165 x 8 x 2 sets; 231 x 6 x 2 sets; 275 x 3; 319 x 3. Put on Blue/Black Katana - 429 x 3 x 2 sets; 495 x 2 x 2 sets; 562 x 1; 589 x 1; 606 x 1 (miss); 589 x 1 (miss)
NOTES: The wheels seemed to have come off my training. My last few weeks of training have been horrible. My squat seems to be okay but my bench and deadlift are just terrible. The meet is not this weekend but next weekend. I don't have a clue what to expect....
Thursday
Squat - Bar x 8; 135 x 6 x 2 sets; 225 x 4; 315 x 3; 365 x 2. Put on squat suit - (straps down/no wraps) 455 x 2; 495 x 1. (straps up/no wraps) 545 x 1. (straps up/wraps) 605 x 1 x 2 sets; 635 x 1
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 2 x 2 sets; 365 x 1 x 2 sets; 380 x 1
Tricep Pressdowns
Abs
NOTES: Trained with a bit of an attitude and it went much better. Still am unsure where I will be at the Aggie Invitational but I am going to have some fun!
Bench Press - Bar x 20; Bar x 15; 165 x 8 x 2 sets; 231 x 6 x 2 sets; 275 x 3; 319 x 3. Put on Blue/Black Katana - 429 x 3 x 2 sets; 495 x 2 x 2 sets; 562 x 1; 589 x 1; 606 x 1 (miss); 589 x 1 (miss)
NOTES: The wheels seemed to have come off my training. My last few weeks of training have been horrible. My squat seems to be okay but my bench and deadlift are just terrible. The meet is not this weekend but next weekend. I don't have a clue what to expect....
Thursday
Squat - Bar x 8; 135 x 6 x 2 sets; 225 x 4; 315 x 3; 365 x 2. Put on squat suit - (straps down/no wraps) 455 x 2; 495 x 1. (straps up/no wraps) 545 x 1. (straps up/wraps) 605 x 1 x 2 sets; 635 x 1
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 2 x 2 sets; 365 x 1 x 2 sets; 380 x 1
Tricep Pressdowns
Abs
NOTES: Trained with a bit of an attitude and it went much better. Still am unsure where I will be at the Aggie Invitational but I am going to have some fun!
Saturday, February 14, 2009
Competition Phase, Week 5
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 3; 315 x 3. Put on Super Katana - 405 x 3; 475 x 3; 545 x 2 x 2 sets; 605 x 1; 640 x 1; 660 x 1 (miss).
NOTES: Well, I have come to realize that I will not be using this shirt at the Aggie Invitational. My triceps are too week. Nothing touched tonight and I could not lockout the 660. I am going to have to be more conservative at this meet and train my butt off for Masters Nationals (first week of May in St. Louis, MO).
Seated DB Military Press - 60 x 10 x 3 sets
Tricep Pressdowns - 12 x 4 sets
Front Plate Raises - 15 x 2 sets
Abs
Wednesday
Squat - Bar x 8; 135 x 6 x 2 sets; 225 x 4; 315 x 3. Squat Suit - (straps down/no wraps) 405 x 3; 495 x 2. (straps up/no wraps) 545 x 1. (full gear) 605 x 1; 655 x 1 x 2 sets.
655 x 1 (set 1) - http://www.youtube.com/watch?v=woDzQZfHSPc
655 x 1 (set 2) - http://www.youtube.com/watch?v=KgR94MGkctY
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 3 x 8 sets
NOTES: I used various grips starting with close grip moving out to pinky on the ring at the end.
Incline Bench Press - 135 x 8; 185 x 6; 225 x 5 x 5 sets
Rolling DB Ext - 45 x 10; 65 x 10 x 2 sets
DB Curls - 30 x 10; 40 x 1o x 2 sets
Shrugs - 80 x 20 x 2 sets; 100 x 20
Abs
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 6; 315 x 3; 375 x 3. DL Suit - 430 x 3; 475 x 3; 545 x 2 x 2 sets; (this is where it got ugly) - 605 x 1 x 3....I missed all three sets!! Not good!!
NOTES: Aggie Invitational is 2 weeks away and I couldn't pull 605 today...uh oh...
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 3; 315 x 3. Put on Super Katana - 405 x 3; 475 x 3; 545 x 2 x 2 sets; 605 x 1; 640 x 1; 660 x 1 (miss).
NOTES: Well, I have come to realize that I will not be using this shirt at the Aggie Invitational. My triceps are too week. Nothing touched tonight and I could not lockout the 660. I am going to have to be more conservative at this meet and train my butt off for Masters Nationals (first week of May in St. Louis, MO).
Seated DB Military Press - 60 x 10 x 3 sets
Tricep Pressdowns - 12 x 4 sets
Front Plate Raises - 15 x 2 sets
Abs
Wednesday
Squat - Bar x 8; 135 x 6 x 2 sets; 225 x 4; 315 x 3. Squat Suit - (straps down/no wraps) 405 x 3; 495 x 2. (straps up/no wraps) 545 x 1. (full gear) 605 x 1; 655 x 1 x 2 sets.
655 x 1 (set 1) - http://www.youtube.com/watch?v=woDzQZfHSPc
655 x 1 (set 2) - http://www.youtube.com/watch?v=KgR94MGkctY
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 3 x 8 sets
NOTES: I used various grips starting with close grip moving out to pinky on the ring at the end.
Incline Bench Press - 135 x 8; 185 x 6; 225 x 5 x 5 sets
Rolling DB Ext - 45 x 10; 65 x 10 x 2 sets
DB Curls - 30 x 10; 40 x 1o x 2 sets
Shrugs - 80 x 20 x 2 sets; 100 x 20
Abs
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 6; 315 x 3; 375 x 3. DL Suit - 430 x 3; 475 x 3; 545 x 2 x 2 sets; (this is where it got ugly) - 605 x 1 x 3....I missed all three sets!! Not good!!
NOTES: Aggie Invitational is 2 weeks away and I couldn't pull 605 today...uh oh...
Thursday, February 5, 2009
Competition Phase, Week 4
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 3; 315 x 2; 365 x 1. Blue/Black Katana - 455 x 3; 525 x 2; 585 x 1; 585 x 2. Super Katana - 585 x 2; 635 x 1 (2 board); 635 x 1 (1 board).
Close Grip BP - 225 x 10 x 2 sets; 315 x 6
NOTES: This was one of the worst workouts I have had in a while. My lockout was just not there. I believe it is because I have been missing my light bench/heavy tricep day on Thursdays. I have not felt this unsure about my bench going into a meet in a while. I am going to have to figure something out in the next couple of weeks or it this meet won't be too much fun....
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 2. Put on squat suit - (straps down/no wraps) 475 x 3; (straps up/no wraps) 545 x 2; (full gear) 605 x 1; 605 x 2 x 3 sets
NOTES: Got a late start and wasn't in to this workout mentally. The first set with 605 felt like 805. I refocused and was able to hit my next 3 sets for doubles.
605 x 2 (last set) - http://www.youtube.com/watch?v=WVk0N1L1o3Y
Thursday
Light Bench - Bar x 2o; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 6 sets; 365 x 2; 315 x 3
NOTES: At 315, started with close grip and worked my way out to pinky on the ring grip.
Rolling DB Ext - 45 x 10; 50 x 10; 60 x 10; 45 x 10
DB Curls - 35 x 10; 30 x 10 x 2 sets
Tricep Pressdowns - 20 x 3 sets
Abs
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 3; 315 x 2; 365 x 1. Blue/Black Katana - 455 x 3; 525 x 2; 585 x 1; 585 x 2. Super Katana - 585 x 2; 635 x 1 (2 board); 635 x 1 (1 board).
Close Grip BP - 225 x 10 x 2 sets; 315 x 6
NOTES: This was one of the worst workouts I have had in a while. My lockout was just not there. I believe it is because I have been missing my light bench/heavy tricep day on Thursdays. I have not felt this unsure about my bench going into a meet in a while. I am going to have to figure something out in the next couple of weeks or it this meet won't be too much fun....
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 2. Put on squat suit - (straps down/no wraps) 475 x 3; (straps up/no wraps) 545 x 2; (full gear) 605 x 1; 605 x 2 x 3 sets
NOTES: Got a late start and wasn't in to this workout mentally. The first set with 605 felt like 805. I refocused and was able to hit my next 3 sets for doubles.
605 x 2 (last set) - http://www.youtube.com/watch?v=WVk0N1L1o3Y
Thursday
Light Bench - Bar x 2o; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 6 sets; 365 x 2; 315 x 3
NOTES: At 315, started with close grip and worked my way out to pinky on the ring grip.
Rolling DB Ext - 45 x 10; 50 x 10; 60 x 10; 45 x 10
DB Curls - 35 x 10; 30 x 10 x 2 sets
Tricep Pressdowns - 20 x 3 sets
Abs
Saturday, January 31, 2009
THANK YOU!
Thank you to the 3,300+ visitors that have checked out Titan's Powerlifting blog over the past year. I have enjoyed tracking everything and I am hopeful you have gotten something out if it too. I would love to a few words from my visitors so shoot me an email to bnichols@cybexintl.com and let me know what think about my blog!
Come on back now, you hear!
Byron
Come on back now, you hear!
Byron
Competition Phase, Week 3
Monday
Bench Press - Bar x 20; 135 x 8; 185 x 6; 225 x 5; 275 x 3; 315 x 1; 365 x 1. Put on blue/black Katana - 455 x 3 x 2 sets; 520 x 3; 585 x 2 x 3 sets. Put on Super Katana - 585 x 2; 635 x 1
Rolling DB Extensions - 40 x 10; 60 x 10 x 2 sets. Super-set with palms in presses.
DB Shrug/Cleans - 3 sets
Hammer Curls
Abs
585 Bench Press x 2 (2nd set) - http://www.youtube.com/watch?v=m3PpNpMm0Vw
635 Bench Press x 1 (5th work set) - http://www.youtube.com/watch?v=9MxS7ZfI18U
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 2. Put on squat suit - (straps down; no wraps) 475 x 3 x 2 sets; (straps up; no wraps) 545 x 2; (full gear) - 605 x 2 x 2 sets; 635 x 2 x 2 sets.
Seated Rows - 10 x 3 sets
Abs
NOTES: Felt better with the weight this week.
605 Squat x 2 (2nd set) - http://www.youtube.com/watch?v=GIeAVKwK5ho
635 Squat x 2 (4th set) - http://www.youtube.com/watch?v=CLfnXeZ-cMc
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 5; 285 x 5; 345 x 4. Put on Metal DL Suit - 445 x 3 x 2 sets; 505 x 3 x 2 sets; 570 x 2 x 4 sets
Pause Squats - 225 x 5; 315 x 5 x 3 sets
Lat Pulldowns
Abs
570 Deadlift x 2 reps (set 4 of 4) - http://www.youtube.com/watch?v=bOTEvGTVvXQ
Bench Press - Bar x 20; 135 x 8; 185 x 6; 225 x 5; 275 x 3; 315 x 1; 365 x 1. Put on blue/black Katana - 455 x 3 x 2 sets; 520 x 3; 585 x 2 x 3 sets. Put on Super Katana - 585 x 2; 635 x 1
Rolling DB Extensions - 40 x 10; 60 x 10 x 2 sets. Super-set with palms in presses.
DB Shrug/Cleans - 3 sets
Hammer Curls
Abs
585 Bench Press x 2 (2nd set) - http://www.youtube.com/watch?v=m3PpNpMm0Vw
635 Bench Press x 1 (5th work set) - http://www.youtube.com/watch?v=9MxS7ZfI18U
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 2. Put on squat suit - (straps down; no wraps) 475 x 3 x 2 sets; (straps up; no wraps) 545 x 2; (full gear) - 605 x 2 x 2 sets; 635 x 2 x 2 sets.
Seated Rows - 10 x 3 sets
Abs
NOTES: Felt better with the weight this week.
605 Squat x 2 (2nd set) - http://www.youtube.com/watch?v=GIeAVKwK5ho
635 Squat x 2 (4th set) - http://www.youtube.com/watch?v=CLfnXeZ-cMc
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 5; 285 x 5; 345 x 4. Put on Metal DL Suit - 445 x 3 x 2 sets; 505 x 3 x 2 sets; 570 x 2 x 4 sets
Pause Squats - 225 x 5; 315 x 5 x 3 sets
Lat Pulldowns
Abs
570 Deadlift x 2 reps (set 4 of 4) - http://www.youtube.com/watch?v=bOTEvGTVvXQ
Saturday, January 24, 2009
Competition Phase, Week 2
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3; 365 x 1. Blue/Black Katana - 425 x 3; 495 x 2; 545 x 2; 585 x 1; 605 x 1 x 2. Super Katana - 605 x 1 (3-Board); 635 x 1 (2-Board)
Tricep Pressdowns
Hammer Curls
Abs
NOTES: Felt much better tonight. 605 sets for singles almost touched and I stroked them both. Tried on the Super Katana for the first real time and that bad boy it tight! 635 x 1 off the 2-board was smoked. I may try to open (and maybe go 2nd attempt) in the Blue/Black Katana and then change to Super Katana for a third attempt or something. Pretty happy with tonight's workout!
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 1. Put on squat suit - (straps down) 475 x 3; 525 x 2. (straps up) 545 x 2. (straps up/wraps) 585 x 1; 615 x 1; 635 x 1.
Lats
Abs
NOTES: Considering my SI joint was bothering me all through my warm-up sets, I am pretty pleased with this workout. Links to the 615 and 635 squats are below. I need to work on getting depth but strength and speed were good. I had planned on going 655 at the Aggie Invitational...I may have to bump that up a tad.
615 Squat - http://www.youtube.com/watch?v=vIv_TVgGhcM
635 Squat - http://www.youtube.com/watch?v=evPhD_3RR1Y
Thursday
Missed
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 6; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 2 x 2 sets; 505 x 1; 515 x 1. 405 x 1 (no belt); 405 x 3 (no belt).
Seated Rows
Abs
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3; 365 x 1. Blue/Black Katana - 425 x 3; 495 x 2; 545 x 2; 585 x 1; 605 x 1 x 2. Super Katana - 605 x 1 (3-Board); 635 x 1 (2-Board)
Tricep Pressdowns
Hammer Curls
Abs
NOTES: Felt much better tonight. 605 sets for singles almost touched and I stroked them both. Tried on the Super Katana for the first real time and that bad boy it tight! 635 x 1 off the 2-board was smoked. I may try to open (and maybe go 2nd attempt) in the Blue/Black Katana and then change to Super Katana for a third attempt or something. Pretty happy with tonight's workout!
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 1. Put on squat suit - (straps down) 475 x 3; 525 x 2. (straps up) 545 x 2. (straps up/wraps) 585 x 1; 615 x 1; 635 x 1.
Lats
Abs
NOTES: Considering my SI joint was bothering me all through my warm-up sets, I am pretty pleased with this workout. Links to the 615 and 635 squats are below. I need to work on getting depth but strength and speed were good. I had planned on going 655 at the Aggie Invitational...I may have to bump that up a tad.
615 Squat - http://www.youtube.com/watch?v=vIv_TVgGhcM
635 Squat - http://www.youtube.com/watch?v=evPhD_3RR1Y
Thursday
Missed
Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 6; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 2 x 2 sets; 505 x 1; 515 x 1. 405 x 1 (no belt); 405 x 3 (no belt).
Seated Rows
Abs
Saturday, January 17, 2009
Competition Phase, Week 1
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 3; 335 x 3. Sz 50 Katana - 435 x 3; 495 x 2. Red/Blue Katana - 495 x 2; 565 x 1 x 4 sets.
Reverse bands - 405 x 6. 3-board - 495 x 2; 495 x 3 x 2 sets
Rolling DB Ext - 40 x 10 x 3 sets
Abs
NOTES: Not too pleased with this workout. 565 felt heavier that it should have and my lockouts sucked!
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6; 315 x 3; 405 x 2. Put on Squat Suit - 455 x 3; 495 x 3 (video below); 565 x 2 x 2; 585 x 2 x 3 sets (last set video below).
Straight Leg DL w/ DB
Abs
Squat - 495 x 3 (straps down; no wraps)
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 3; 335 x 3. Sz 50 Katana - 435 x 3; 495 x 2. Red/Blue Katana - 495 x 2; 565 x 1 x 4 sets.
Reverse bands - 405 x 6. 3-board - 495 x 2; 495 x 3 x 2 sets
Rolling DB Ext - 40 x 10 x 3 sets
Abs
NOTES: Not too pleased with this workout. 565 felt heavier that it should have and my lockouts sucked!
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6; 315 x 3; 405 x 2. Put on Squat Suit - 455 x 3; 495 x 3 (video below); 565 x 2 x 2; 585 x 2 x 3 sets (last set video below).
Straight Leg DL w/ DB
Abs
Squat - 495 x 3 (straps down; no wraps)
Squat - 585 x 2 (straps down; no wraps)
Thursday
Bench Press – Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4; 335 x 3 x 2 sets; 365 x 3; 405 x 1. 3-Board – 315 x 3 x 6 for speed sets
Rolling DB Ext – 40 x 10; 60 x 8 x 4 sets
Bradford Presses – 95 x 15 x 3 sets
Lat Pulls
Ab
Saturday
Deadlift – Bar x 8; 135 x 6 x 2 sets; 225 x 5; 315 x 5; 375 x 4; 430 x 3. Put on Metal DL Suit – (All sets done with straps down) 475 x 3; 540 x 2; 540 x 1 ½; 520 x 2 x 2 sets; 530 x 2 (video below)
Pause Squats – 225 x 6; 315 x 5 x 3 sets
Straight Leg DL – 225 x 5 x 3 sets
V-Bar Lat Pulldown – 10 x 3 sets
Abs
NOTES: I trained by myself this morning. The rest of the gang trained last night. It was tough to get up for the heavier sets and I didn’t feel like I was getting anything out of the suit with the straps down. I should be able to tell more when I put the straps up. Got to get my hips lower on these deadlifts.
Deadlift - 530 x 2 (straps down)
Monday, January 5, 2009
Phase 3, Week 4
Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 456 x 3 x 5 sets
RDL's - 275 x 5; 319 x 5 x 2 sets
Good Mornings - 209 x 5 x 3 sets
Abs
NOTES: Went to see Dr. Helton (chiropractor) this morning for adjustment on back. He said I had tweaked my SI joint. After a bit of adjusting, I was able to make it through this workout tonight without much problem. Aggie Invitational is getting close so I will be putting on squat suit, bench shirt and deadlift suit very soon!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 315 x 2; 365 x 1. Blue/Red Katana - 405 x 3; 475 x 2; 545 x 1; 585 x 1; 605 x 1
NOTES: This was my first time in my shirt since Bench Nationals over Labor Day weekend. It didn't feel too bad. 585 and 605 both touched. My lockout on the left side with 605 was a little weak. I definitely need to work my lockouts.
Incline Bench - 135 x 8; 225 x 5 x 3 sets
JM Presses - 135 x 3; 95 x 10 x 3 sets
Thursday
Deadlift - Bar x 8 x 2 sets; 165 x 8 x 2 sets; 275 x 5; 341 x 4; 407 x 3. Metal DL Suit - (straps down) 407 x 1 ; 473 x 2. (straps up) 539 x 1; 561 x 1. Inzer DL Suit - (straps up) 539 x 1; 561 x 1
NOTES: Based off this workout, I prefer the Metal DL Suit over the Inzer. I felt like I could have repped 561 with the Metal DL Suit on.
DB Curls - 8 to 10 x 3 sets
Abs
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 456 x 3 x 5 sets
RDL's - 275 x 5; 319 x 5 x 2 sets
Good Mornings - 209 x 5 x 3 sets
Abs
NOTES: Went to see Dr. Helton (chiropractor) this morning for adjustment on back. He said I had tweaked my SI joint. After a bit of adjusting, I was able to make it through this workout tonight without much problem. Aggie Invitational is getting close so I will be putting on squat suit, bench shirt and deadlift suit very soon!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 315 x 2; 365 x 1. Blue/Red Katana - 405 x 3; 475 x 2; 545 x 1; 585 x 1; 605 x 1
NOTES: This was my first time in my shirt since Bench Nationals over Labor Day weekend. It didn't feel too bad. 585 and 605 both touched. My lockout on the left side with 605 was a little weak. I definitely need to work my lockouts.
Incline Bench - 135 x 8; 225 x 5 x 3 sets
JM Presses - 135 x 3; 95 x 10 x 3 sets
Thursday
Deadlift - Bar x 8 x 2 sets; 165 x 8 x 2 sets; 275 x 5; 341 x 4; 407 x 3. Metal DL Suit - (straps down) 407 x 1 ; 473 x 2. (straps up) 539 x 1; 561 x 1. Inzer DL Suit - (straps up) 539 x 1; 561 x 1
NOTES: Based off this workout, I prefer the Metal DL Suit over the Inzer. I felt like I could have repped 561 with the Metal DL Suit on.
DB Curls - 8 to 10 x 3 sets
Abs
Friday, January 2, 2009
Phase 3, Week 3
Monday
Squat - Bar x 8 x 2; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 5; 365 x 3; 425 x 3 x 2 sets; 455 x 3
RDL's - 225 x 5; 225 x 8; 275 x 8 x 2 sets
Good Mornings - 225 x 5 x 3 sets
Abs
NOTES: Trained at my old gym in Mississippi with Walter and Rich. Good to see a lot of the old gang. Good workout too!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 205 x 6; 260 x 5; 310 x 4; 355 x 3 x 2 sets; 390 x 2 x 2 sets (no spot); 390 x 2 x 2 sets; 405 x 2
Incline Bench - 135 x 6; 185 x 6; 225 x 5 x 3 sets
Rack Lockouts (pinky on ring) - 315 x 3; 405 x 3 x 2; 315 x 6 x 2 sets
Super Set - Flys / Tricep Pushdowns
Super Set - Lat Pulldowns / Rear Delts
Abs
NOTES: I need to get my rack lockouts stronger!!
Friday
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 4; 495 x 2 x 5 sets
Squat - 315 x 2...done
NOTES: Sort of strained my back or something on first set of 2 at 495. Pushed through the rest of the deadlift but that was it for tonight.
Squat - Bar x 8 x 2; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 5; 365 x 3; 425 x 3 x 2 sets; 455 x 3
RDL's - 225 x 5; 225 x 8; 275 x 8 x 2 sets
Good Mornings - 225 x 5 x 3 sets
Abs
NOTES: Trained at my old gym in Mississippi with Walter and Rich. Good to see a lot of the old gang. Good workout too!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 205 x 6; 260 x 5; 310 x 4; 355 x 3 x 2 sets; 390 x 2 x 2 sets (no spot); 390 x 2 x 2 sets; 405 x 2
Incline Bench - 135 x 6; 185 x 6; 225 x 5 x 3 sets
Rack Lockouts (pinky on ring) - 315 x 3; 405 x 3 x 2; 315 x 6 x 2 sets
Super Set - Flys / Tricep Pushdowns
Super Set - Lat Pulldowns / Rear Delts
Abs
NOTES: I need to get my rack lockouts stronger!!
Friday
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 4; 495 x 2 x 5 sets
Squat - 315 x 2...done
NOTES: Sort of strained my back or something on first set of 2 at 495. Pushed through the rest of the deadlift but that was it for tonight.
Subscribe to:
Posts (Atom)
