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!
Thursday, April 30, 2009
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
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