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
Saturday, September 26, 2009
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
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