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).

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.

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....

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