MONDAY
This was supposed to be a semi-light day with the LA State meet this weekend but I slipped on some ice this morning around our pool deck and fell again! This time I landed on my right elbow and this time the damage is much worse. I went to the doctor this morning and nothing is broken but I have an appointment with an orthopedic on Thursday to see what other damage there may be. I know it sure doesn't feel right and I won't be lifting anytime soon. I am out of the LA State meet.
THURSDAY
Well, I found out today that a piece of bone chipped off in my elbow when I fell and the tendon is attached to the piece of bone. Surgery will be required to repair this. I am scheduled for surgery on Wednesday, 1/20. This obviously knocks me out of The Arnold Pro Bench Bash and likely ends my career all together. I appreciate all of you that have followed my training. God bless you and so long...
Thursday, January 14, 2010
Thursday, January 7, 2010
Competition Phase, Week 6 to LA Meet
MONDAY
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 275 x 5; 319 x 1; 385 x 1. Put on Blue/Black Katana - 496 x 3 x 2 sets; 563 x 2 x 2 sets; 633 x 1; 644 x 1 (no); 661 x 1 (no).
NOTE: Terrible workout tonight. Nothing touched and I could push 644 or 661. I don't know what was going on but maybe the deadlift workout from last week took something out of me.
Close Grip BP (pinky on ring) - 225 x 8 x 2 sets; 225 x 25
THURSDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 3 x 2 sets. 3-Board - 315 x 3 x 6 sets of speed work
Deadlift - 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 4; 405 x 3 x 5 sets
SATURDAY
Squat - Bar x 10 x 2 sets; 165 x 8 x 2 sets; 253 x 5; 341 x 4; 407 x 1 x 4 sets; 451 x 1
NOTES: I slipped and fell down the last 4-5 steps at my house Friday morning. It was a pretty nasty fall that ended up with me flat on my back on the floor so I was interested to see how I felt squatting. It's all good!
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 275 x 5; 319 x 1; 385 x 1. Put on Blue/Black Katana - 496 x 3 x 2 sets; 563 x 2 x 2 sets; 633 x 1; 644 x 1 (no); 661 x 1 (no).
NOTE: Terrible workout tonight. Nothing touched and I could push 644 or 661. I don't know what was going on but maybe the deadlift workout from last week took something out of me.
Close Grip BP (pinky on ring) - 225 x 8 x 2 sets; 225 x 25
THURSDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 3 x 2 sets. 3-Board - 315 x 3 x 6 sets of speed work
Deadlift - 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 4; 405 x 3 x 5 sets
SATURDAY
Squat - Bar x 10 x 2 sets; 165 x 8 x 2 sets; 253 x 5; 341 x 4; 407 x 1 x 4 sets; 451 x 1
NOTES: I slipped and fell down the last 4-5 steps at my house Friday morning. It was a pretty nasty fall that ended up with me flat on my back on the floor so I was interested to see how I felt squatting. It's all good!
Saturday, January 2, 2010
Competition Phase, Week 5 to LA State Meet
MONDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 165 x 6; 231 x 5 231 x 5; 275 x 3; 319 x 1; 385 x 1. Put on Blue/Black Katana: 3-board - 496 x 3. 2-board - 584 x 2 x 2 sets. 1-b0ard - 628 x 1. To chest - 650 x 1 (no touch); 650 x 1. Put on Black/Blue Katana: 2-board - 716 x 1
NOTES: I was very pleased with tonights workout. 716 is the most I have had in my hands since 2004. View videos at http://www.youtube.com/titan500.
3-board pinky-on-ring - 341 x 6; 341 x 8 x 2 sets
Delt Shrugs
Tricep Pressdowns
WEDNESDAY
Deadlifts - 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 3; 405 x 3. Put on Titan Velocity: 495 x 3; 565 x 2 x 2 sets; 640 x 1 x 3 sets.
THURSDAY
Bench Press (pinky on ring) - 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
Rack Lockouts (pinky on ring) - 405 x 3; 455 x 3; 465 x 3; 470 x 3
Plate Raises - 45 x 12 x 3 sets
SATURDAY
Squats - Bar x 8 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 335 x 4; 385 x 3 x 2 sets; 435 x 3 x 4 sets; 460 x 3
Incline BP - 45 db x 10; 135 x 6; 185 x 5 x 5 sets
Rev Hypers - 8 x 3 sets
Hammer Lat Pulls - 8 x 3 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 165 x 6; 231 x 5 231 x 5; 275 x 3; 319 x 1; 385 x 1. Put on Blue/Black Katana: 3-board - 496 x 3. 2-board - 584 x 2 x 2 sets. 1-b0ard - 628 x 1. To chest - 650 x 1 (no touch); 650 x 1. Put on Black/Blue Katana: 2-board - 716 x 1
NOTES: I was very pleased with tonights workout. 716 is the most I have had in my hands since 2004. View videos at http://www.youtube.com/titan500.
3-board pinky-on-ring - 341 x 6; 341 x 8 x 2 sets
Delt Shrugs
Tricep Pressdowns
WEDNESDAY
Deadlifts - 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 3; 405 x 3. Put on Titan Velocity: 495 x 3; 565 x 2 x 2 sets; 640 x 1 x 3 sets.
THURSDAY
Bench Press (pinky on ring) - 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
Rack Lockouts (pinky on ring) - 405 x 3; 455 x 3; 465 x 3; 470 x 3
Plate Raises - 45 x 12 x 3 sets
SATURDAY
Squats - Bar x 8 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 335 x 4; 385 x 3 x 2 sets; 435 x 3 x 4 sets; 460 x 3
Incline BP - 45 db x 10; 135 x 6; 185 x 5 x 5 sets
Rev Hypers - 8 x 3 sets
Hammer Lat Pulls - 8 x 3 sets
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