Titan's Powerlifting

Week of July 11, 2010

2010-07-17T18:00:00.000-05:00

NOTE: Sorry I have been so slow to update. I have been having a really hard time getting motivated back to training. I am going to really try hard for this week to be the week. I am going to start very slow and work my numbers up over 12 weeks and see where I am at that point. The goal here is to get back in the routine of training AND try to get back in powerlifting shape so I can truly begin to push myself again. Current meet goals are the Aggie Invitational in Feb 2011 and USAPL Masters Nationals in Atlanta - May 2011. Here we go!

Phase 1 / Week 1 / Round 1

Squat Max = 365
Bench Max = 335
Deadlift Max = 405

Sunday
ARC TRAINER: 20 min Cardio Mode @ level 2 - burned 410 calories

Monday
Squat - Bar x 10 x 2 sets; 135 x 6 x 2 sets; 185 x 5; 220 x 4; 255 x 3 x 2 sets; 275 x 3 x 5 sets
Straight Leg DL - 225 x 5 x 5 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 220 x 4; 235 x 3 x 2 sets; 250 x 3 x 5 sets
Lats/Tris

Tuesday
Off Day

Wednesday
Deadlift - Bar x 8; 135 x 8 x 2 sets; 205 x 5; 245 x 4; 285 x 3 x 2 sets; 305 x 3 x 5 sets
Reverse Hypers - 90 x 8 x 3 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 200 x 4; 235 x 3 x 2 sets; 250 x 2 x 2 sets; 270 x 1 x 2 sets; 250 x 2 x 2 sets; 235 x 3; 200 x 5; 170 x 7

Thursday
ARC TRAINER - 20 min Cardio Mode @ lvl 5 = 400 calories burned

Friday
Squat - Bar x 10 x 2; 135 x 6 x 2 sets; 185 x 5; 225 x 4; 245 x 3 x 2 sets; 295 x 2 x 5 sets
Eagle Leg Press - 10 x 3 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 200 x 4; 235 x 3 x 2 sets; 270 x 2 x 4 sets; 270 x 6; 225 x 10

Saturday
Deadlift (off block) - Bar x 8; 135 x 6 x 2 sets; 205 x 5; 245 x 4 x 2 sets; 265 x 4 x 5 sets
Reverse Hypers - 70 x 8 x 3 sets
Incline Bench Press - Bar x 10 x 2 sets; 95 x 6; 135 x 5; 170 x 4; 200 x 4 x 6 sets
Seated Rows - 10 x 3 sets
Biceps - 10 x 3 sets
Ab Roller
NOTE: This was the most intense workout I have since I was injured in January. It felt really good!

Week of July 4, 2010

2010-07-10T22:00:00.000-05:00

Monday
Off Day - Holiday; traveling home from Brandon

Tuesday
Off Day

Wednesday
Off Day

Thursday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 4; 275 x 2; 315 x 1; 365 x 1 (miss...bad); 225 x 5 x 3 sets
NOTES: Grant was in town! Wanted to see what 365 felt like. It was heavy...'nuff said.

Friday
Off Day

Saturday
Off Day - helped at Summer Powerfest all day

Week of June 27, 2010

2010-07-03T22:00:00.000-05:00

Monday
Squat - Bar x 10 x 2 sets; 135 x 6 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 2 x 5 sets
NOTES: Best squat workout since injury. Form is terrible.
Straight Leg DL - 135 x 6; 225 x 6 x 2 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 5; 225 x 5 x 5 sets

Tuesday
Off Day

Wednesday
Off Day

Thursday
Off Day

Friday
Off Day - Leland

Saturday
Off Day - Leland

Week of June 20, 2010

2010-06-26T22:00:00.000-05:00

Monday
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 185 x 5; 225 x 4; 255 x 3 x 2 sets; 275 x 2 x 5 sets
Bench Press - Bar x 20 x 2 sets; 138 x 8 x 2 sets; 165 x 5; 209 x 4; 236 x 3 x 2 sets; 253 x 3 x 5 sets
Triceps
NOTES: Trying to get back in the mode of training...

Tuesday
Off Day

Wednesday
Bench Press (Smith Press) - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 225 x 3 x 4 sets
Triceps
Straight Leg DL (Smith Press)
NOTES: Trained at a hotel gym in San Antonio and did the best I could.

Thursday
Off Day

Friday
Off Day

Saturday
Off Day

Week of June 13, 2010

2010-06-19T22:00:00.000-05:00

Monday
Bench Press - Bar x 20 x 2 sets; 138 x 10 x 2 sets; 185 x 6 x 2 sets; 231 x 5; 253 x 5; 275 x 5; 291 x 5; 319 x 3
Triceps
NOTE: This was my best workout since my injury...319 x 3

Tuesday
10 min on upright bike in McAllen, TX

Wednesday
Off Day

Thursday
Bench Press (pink on ring) - Bar x 20 x 3 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 3 x 7 sets; 225 x 10
Triceps/Biceps
ARC TRAINER: 30 min Weight Loss mode @ level 6 - burned 618 calories

Friday
Off Day

Saturday
Off Day

Week of June 6, 2010

2010-06-14T08:26:00.002-05:00

Sunday (265.5)
Arc Trainer - 20 min Interval Mode @ lvl 1 - burned 336 calories + 10 min Strength Mode @ lvl 1 - burned 213 calories = 549 total calories burned

Monday (266.5)
Bench Press - Bar x 20 x 2 sets, 135 x 10 x 2 sets, 185 x 6, 225 x 5 x 4 sets, 275 x 5. 3-Board - 319 x 3, 341 x 3
Accessory - Tris & Back

Tuesday
Off Day - Vacation in Galveston

Wednesday
Walked roughly 1.5 in Galveston

Thursday
Off Day - Vacation in Galveston

Friday (266.5)
Bench Press - Bar x 20 x 2 sets, 135 x 10 x 2 sets, 185 x 6; 225 x 3 x 8 sets w/ 60 rest
NOTES: Started with narrow grip and widen every two sets finishing with pinky on the rings.
Accessory - Back/Biceps/Tris

Saturday
Squat - Bar x 10 x 2 sets, 135 x 6 x 2 sets, 185 x 6, 225 x 5 x 5 sets, 315 x 1
NOTES: This week felt much better than last week. Hopefully I will get my leg strength back quickly.
Accessory - Leg Ext, Leg Curl, Hip Ab, Hip Ad, Back Ext

Week of May 30, 2010

2010-06-05T12:37:00.002-05:00

Sunday
Off Day - In McKinney for Memorial Day

Monday
Off Day - Memorial Day

Tuesday (265.0)
Arc Trainer - 30 min Weight Loss Mode @ lvl 7 - burned 646 calories

Wednesday
Off Day

Thursday (265.5)
Off Day

Friday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 10; 275 x 3; 315 x 1.5; 225 x 5 x 5 sets
NOTES: My elbow felt absolutely GREAT! But...I am extremely weak right now! I have a long way to go to get my strength back.
Accessory - Various selectorized: Row; Chest Press; Incline Press; Overhead Press. Also, DB Biceps Curl & Rolling DB Extensions w/ 30 lb
Arc Trainer - 20 min Weight Loss Mode @ lvl 6 - burned 399 calories

Saturday
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 185 x 5 x 4 sets
NOTES: Oh boy! 225 for 5 reps felt like a TON today. It's going to be a long uphill battle but I am gonna do it!
Accessory - 45 deg back ext; face pulls for lats; shrugs

Week of June 23, 2010

2010-05-29T22:00:00.000-05:00

Sunday (BW = 265.0)
Off Day

Monday
Off Day

Tuesday
Treadmill - 30 min walk/run interval for 2.0 miles at hotel in Austin

Wednesday
Off Day - In Austin

Thursday
Off Day - In San Antonio

Friday (263.5)
Arc Trainer - 30 min Weight Loss Mode @ lvl 8 - burned 654 calories

Saturday
40 min brisk walk with family at my sister's in McKinney

Week of May 16, 2010

2010-05-22T22:00:00.000-05:00

Sunday (BW = 261.5)
Off Day

Monday (265.0)
Arc Trainer - 30 min Hill Interval Mode @ lvl 3 - burned 593 calories

Tuesday (264.0)
Off Day

Wednesday
Arc Trainer - 30 min Cardio Mode @ lvl 3 - burned 683 calories

Thursday (263.5)
Arc Trainer - 45 min Weight Loss Mode @ lvl 6 - burned 924 calories

Friday
Arc Trainer - 30 min Weight Loss Mode @ lvl 6 - burned 617 calories

Saturday
Off Day

Week of May 9, 2010

2010-05-15T22:00:00.000-05:00

Sunday
Off Day - In Leland

Monday
Off Day - Took Ashlea to lunch in Starkville then headed to Brandon.

Tuesday
Off Day - Long day of work through Louisiana

Wednesday
Off Day - In Louisiana

Thursday
Off Day - Traveling home from Louisiana

Friday
Off Day

Saturday
Arc Trainer - 60 min Weight Loss Mode @ lvl 6 - burned 1,168 calories
NOTE: This was my first 1 hour session and first time I burned 1,000+ calories.

Week of May 2, 2010

2010-05-08T22:00:00.000-05:00

Sunday
Off Day - In Killeen, TX watching USAPL Masters Nationals

Monday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 5; 225 x 3 x 2 sets; 275 x 3; 315 x 2. 3-board press - 225 x 5 x 2 sets; 275 x 2
Arc Trainer - 30 min Cardio Mode @ lvl 4 - burned 712 calories

Tuesday
Off Day - In Chicago for sales meeting.

Wednesday
Off Day - In Chicago

Thursday
Arc Trianer - 40 min Weight Loss Mode @ lvl 6 - burned 838 calories

Friday
Off Day - Headed to Leland to visit my Dad

Saturday
Off Day - In Leland

Week of April 25, 2010

2010-05-01T22:00:00.000-05:00

Sunday
Arc Trainer - 30 min Weight Loss Mode @ lvl 6 - burned 617 calories

Monday
Bench Press - Bar x 20 x 2 sets; 95 x 10; 135 x 10 x 2 sets; 185 x 6; 225 x 6; 275 x 1; 295 x 1; 315 x 1
Accessory - Tris/Bis/Back

Tuesday
Arc Trainer - 20 min Cardio Mode @ lvl 3 - burned 456 calories

Wednesday
Off Day

Thursday
Bench Press - Bar x 20 x 2 sets; 95 x 10; 135 x 10 x 2 sets; 185 x 6; 225 x 6 x 4 sets. Close Grip - 135 x 10 x 2 sets
Arc Trainer - 20 min Cardio Mode @ lvl 4 - burned 466 calories

Friday
Off Day

Saturday
Off Day - went to Killeen, TX to watch USAPL Masters Nationals.

Week of April 18, 2010

2010-04-24T15:22:00.000-05:00

Sunday (265.0)
Day of Rest

Monday (268.0)
Bench Press - Bar x 20 x 2 sets; 95 x 10 x 2 sets; 135 x 10 x 2 sets; 185 x 3; 205 x 3; 225 x 3 x 2 sets; 250 x 1 (58.1% of 430)
NOTES: This was my first workout back at Spring Fitness! Also trained some triceps, back and bis.

Tuesday (266.5)
Arc Trainer - 20 min Weight Loss Mode @ level 6 - 404 calories burned
Arc Trainer - 10 min Strength Mode @ level 2 - 248 calories burned

Wednesday (265.5)
Off Day

Thursday (266.5)
(AM) Arc Trainer - 20 min Cardio Mode @ level 4 - 481 calories burned
(PM) Bench Press - Bar x 20 x 2 sets; 95 x 10 x 2 sets; 135 x 10 x 2 sets; 185 x 5; 225 x 3 x 5 sets; Close Grip - 135 x 10 x 2 sets. Also trained, various triceps, back and biceps

Friday (266.5)
Off Day

Saturday
Arc Trainer - 20 min Weight Loss Mode @ lvl 7 - 425 calories burned
Arc Trainer - 10 min Strength Mode @ lvl 3 - 241 calories burned

TOTAl: 80 minutes of cardio - burned 1,799 calories (1,349/hr)

Week of April 11, 2010

2010-04-15T20:52:00.005-05:00

Sunday (266.0)
Weight Loss Mode - 10 min @ lvl 6 = 190 calories burned
Strength Mode - 10 min @ lvl 2 = 227 calories burned

Monday (264.5)
ACTUALLY WORKED OUT!! Bar x 10; 95 x 10; 135 x 10. Also did various other work. Felt pretty weak but at least I was able to bench a little!

Tuesday (264.5)
Cardio Mode - 20 min @ lvl 4 = 442 calories burned

Thursday
Weight Loss Mode - 20 min @ lvl 6 = 379 calories burned
Strenth Mode - 10 min @ lvl 2 = 220 calories burned

Friday (266.0)
Bench Press - Bar x 20 x 2 sets; 95 x 10 x 2 sets; 135 x 10 x 2 sets; 185 x 2; 225 x 1. YES, 225 x 1!! I am very pleased with my elbow/triceps recovery.

Saturday (265.5)
Cardio Mode - 20 min @ lvl 4 = 468 calories burned

TOTAL = 90 mins of cardio - 1,926 calories burned (1,284/hr)

Week of April 4, 2010

2010-04-10T20:42:00.000-05:00

Sunday (BW = 266.0)
(AM) Weight Loss Mode - 20 min @ lvl 6 = 389 calories burned
(PM) Brisk Walk w/ Joyce - 53 min @ 3 miles = 291 calroies burned

Monday (266.5)
(AM) Brisk Walk - 17 min @ 1 mile = 93 calories burned

Wednesday
(AM) Treadmill - 8 min = 44 calories burned / Recumbent Bike - 20 = 98 calories burned

Thursday
Weight Loss Mode - 30 min @ lvl 6 = 598 calroies burned

Saturday (265.5)
Cardio Mode - 30 min @ lvl 4 = 662 calories burned

TOTAL = 2 hrs 58 min - 2,175 calories burned (733.15/hr)

This Week's Cardio Training...

2010-04-03T15:58:00.000-05:00

Monday
Cardio Mode - 30 min @ lvl 3 = 549 calories burned

Tuesday (BW = 264.5)
(AM) Weight Loss Mode - 20 min @ lvl 5 = 339 calories burned
(PM) Cardio Mode - 20 min @ lvl 3 = 384 calories burned

Friday (BW = 265.5)
Cardio Mode - 30 min @ lvl 3 = 594 calories burned

Saturday (BW = 265.5)
Strength Mode - 10 min @ lvl 1 = 203 calories burned

TOTAL = 1 hr 50 min - 2,069 calories burned (1,128.5/hr)

CYBEX Arc Trainer!!

2010-03-30T09:04:00.002-05:00

I purchased a CYBEX Arc Trainer (www.arctrainer.com) for my home and it was delivered yesterday. I am going to start hitting cardio hard and see what happens. I did 30 min in Cardio mode Monday night and 20 min in Weight Loss mode Tuesday morning. My starting bodyweight is 265.5 so I will start posting weekly updates.

As for the elbow/triceps recovery, my doctor appointment was moved to Monday, April 12 so we'll see what he says. I am hoping to start rehab and some light strengthening exercises then.

Latest on my elbow/triceps...

2010-03-21T11:59:00.003-05:00

Nothing really too new to report. I got my cast off on March 11th but Dr Shah told me to keep my arm in a sling for 5 more weeks. I have a follow up appointment on April 15th and will likely start rehab at that point. I must say it is feeling pretty good so I am anxious to get started rehabbing so I can begin strengthening it once more.

I have started back in the gym a little doing some light lower body and one-armed stuff. I have also started doing some cardio. Yes, you read correctly...CARDIO! I just purchased an CYBEX Arc Trainer (www.arctrainer.com) for my home and plan to really start cutting some weight and getting healthier. I would like to get down to 240-ish (currently about 265).

Anyway, that's the latest. Keep checking back for more updates!

Elbow / Triceps Update

2010-03-08T09:22:00.002-06:00

After having successful surgery on 1/20/10 and one week into my rehab, I was involved in an automobile accident. I had gotten my cast off and began rehab which was going very nicely. I was extremely pleased with where I was and how everything felt post surgery. That was until the morning of 2/5/10. I was headed down to Beaumont to meet with a customer and traveling eastbound on FM 1960 which is a 6-lane road. A lady pulled out of a Sonic in front of all three lanes of eastbound traffic trying to go westbound. She didn’t make it past the third lane, which happened to be the lane I was in. I slammed into her wrecking my car (current estimate to repair is $7,000) and instinctively I grabbed the steering wheel with both hands to brace for the crash which jarred my elbow pretty good. She was ticketed for failing to yield the right of way to oncoming traffic so she was totally at fault.

Due to the swelling and discomfort I was feeling in my surgically repaired elbow, I went back to see my orthopedic doctor that afternoon and he scheduled me for another MRI on Tuesday, 2/9/10. I got the results 2/11/10 and the MRI showed that there was evidence of a re-rupture of the triceps tendon caused by the car accident. It is not near as bad as the first time and the separation is probably less than a ¼”. The doctor said that the ¼” separation would eventually turn to scar tissue but the repair would never be quite right. So I had surgery again on 2/16/10 to attempt to repair it, which there is no guarantee that the re-repair would be as good as the original repair. Bottom line is that triceps will probably never be 100% again and my powerlifting career is almost assuredly over.

I am still in a straight arm cast and am supposed to get this cast off Friday. After that I will be looking at 12 weeks of rehab to get range of motion back before I can begin a strengthening program.

So… that’s the latest. I am really at a loss over all this and my spirit is very, very broken right now. I can tell you this though. I am keeping my faith in my God and I know He will sustain me through all of this.

BAD NEWS!!

2010-01-14T18:00:00.000-06:00

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...

Competition Phase, Week 6 to LA Meet

2010-01-07T21:24:00.001-06:00

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!

Competition Phase, Week 5 to LA State Meet

2010-01-02T14:42:00.000-06:00

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

Competition Phase, Week 4 to LA State Meet

2009-12-21T21:30:00.003-06:00

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

Competition Phase, Week 3 to LA State Meet

2009-12-19T11:35:00.000-06:00

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

Phase 3, Week 4 to The Arnold!

2009-12-12T14:24:00.000-06:00

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

Phase 3, Week 2 to The Arnold

2009-12-05T16:00:00.000-06:00

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

Phase 3, Week 1 to The Arnold

2009-11-23T21:06:00.005-06:00

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

Phase 2, Week 4 to The Arnold

2009-11-22T13:38:00.002-06:00

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

Phase 2, Week 3 to The Arnold!

2009-11-11T20:42:00.000-06:00

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

ARNOLD SPORTS FESTIVAL

2009-11-11T07:41:00.000-06:00

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!

Phase 2 / Week 2 to.....

2009-11-04T23:01:00.004-06:00

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

New Week

2009-10-31T11:00:00.000-05:00

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

After a short hiatus....

2009-10-19T20:34:00.003-05:00

...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

Phase 1 / Week 2

2009-10-03T13:49:00.000-05:00

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

Phase 1 / Week 1

2009-09-26T17:31:00.000-05:00

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

The Comeback Begins!!

2009-09-17T21:23:00.000-05:00

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

USAPL Bench Press Nationals Results

2009-09-15T16:51:00.002-05:00

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.

Competition Phase / Week 7 to USAPL Bench Press Nationals

2009-09-10T18:51:00.000-05:00

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

Competition Phase / Week 6 to Bench Press Nationals

2009-09-05T21:09:00.000-05:00

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

Competiton Phase / Week 5 to USAPL Bench Press Nationals

2009-08-29T21:43:00.000-05:00

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

Competition Phase / Week 4 to USAPL Bench Press Nationals

2009-08-20T20:40:00.000-05:00

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

Competition Phase / Week 3 to USAPL Bench Press Nationals

2009-08-15T21:56:00.000-05:00

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

Competition Phase / Week 2

2009-08-08T14:32:00.000-05:00

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

Competition Phase / Week 1

2009-08-01T22:07:00.000-05:00

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

Phase 3 / Week 4 to USAPL Bench Press Nationals

2009-07-23T21:17:00.000-05:00

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

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2009-07-18T08:14:00.002-05:00

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Phase 3 / Week 3 to Bench Press Nationals

2009-07-16T21:19:00.003-05:00

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

Lonestar Open Results

2009-07-11T16:04:00.003-05:00

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

Lonestar Open

2009-07-08T21:48:00.000-05:00

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....

Competition Phase / Week 3 to Summer Power Fest

2009-07-02T21:48:00.000-05:00

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

Competition Phase / Week 2 to Summer Power Fest

2009-06-24T21:35:00.001-05:00

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...

2009-06-19T19:08:00.002-05:00

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...

2009-06-13T21:08:00.002-05:00

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

2009-06-04T21:49:00.000-05:00

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

Competition Phase / Week 5 to USAPL Men's Nationals

2009-05-28T20:34:00.003-05:00

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

Competition Phase / Week 4 to USAPL Men's Nationals

2009-05-21T22:36:00.001-05:00

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

Competition Phase / Week 3 to USAPL Men's Nationals

2009-05-15T17:45:00.000-05:00

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

Competiton Phase / Week 2 to USAPL Men's Nationals

2009-05-07T21:15:00.000-05:00

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!

Competition Phase / Week 1 to USAPL Men's Nationals

2009-04-30T22:44:00.000-05:00

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!

Phase 3 / Week 4 to USAPL Men's Nationals

2009-04-20T21:36:00.005-05:00

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

Phase 3 / Week 3 to Men's Nationals

2009-04-13T21:38:00.004-05:00

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!

Phase 3 / Week 2 to Men's Nationals

2009-04-09T20:24:00.000-05:00

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.

Phase 3, Week 1 to Men's Nationals

2009-04-04T16:39:00.000-05:00

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

Phase 2, Week 4 to Men's Nationals

2009-03-28T15:36:00.000-05:00

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.

Phase 2, Week 3 to Men's Nationals

2009-03-20T20:54:00.000-05:00

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.

Phase 2, Week 2 to Men's Nationals

2009-03-11T19:56:00.000-05:00

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

Phase 2, Week 1

2009-03-06T21:12:00.000-06:00

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

Aggie Inviational Results

2009-02-28T21:19:00.000-06:00

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!

Competition Phase, Week 7

2009-02-24T19:42:00.002-06:00

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

Competition Phase, Week 6

2009-02-19T21:35:00.000-06:00

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!

Competition Phase, Week 5

2009-02-14T14:07:00.000-06:00

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...

Competition Phase, Week 4

2009-02-05T20:46:00.000-06:00

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

THANK YOU!

2009-01-31T17:26:00.002-06:00

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

Competition Phase, Week 3

2009-01-31T17:24:00.000-06:00

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

Competition Phase, Week 2

2009-01-24T14:57:00.000-06:00

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

Competition Phase, Week 1

2009-01-17T14:44:00.000-06:00

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)

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)

Phase 3, Week 4

2009-01-05T21:07:00.004-06:00

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

Phase 3, Week 3

2009-01-02T20:10:00.000-06:00

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.

Phase 3, Week 2

2008-12-23T19:41:00.003-06:00

Monday
Squat - Bar x 8 x 2; 165 x 8, 165 x 6; 275 x 6; 363 x 4; 418 x 3 x 2 sets; 451 x 2; 451 x 1
NOTES: Cut my workout short tonight. I was just not into it mentally plus my hips were bothering me a bit.

Tuesday
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 185 x 6; 225 x 6; 275 x 4; 315 x 3; 365 x 1; 405 x 1; 415 x 1; 335 x 4 x 6 sets
NOTES: Just wanted to see how 405 felt. I haven't done this much raw in quite a while. It felt pretty good. 415 felt better.
Rolling DB Ext - 40 x 10 x 3 sets
Tricep Pressdowns - 10 x 3 sets
Abs

Phase 3, Week 1

2008-12-20T12:47:00.000-06:00

Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 330 x 4; 385 x 3 x 2 sets; 440 x 3 x 5 sets (96.5%)
RDL's - 275 x 5 x 2 sets; 319 x 5
Leg Extensions - 10 x 3 sets
Good Mornings - 209 x 5 x 5 sets
Abs

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 230 x 5; 275 x 4; 32o x 3 x 2 sets; 370 x 3 x 5 sets (97.4%...getting there!)
Floor Presses - 315 x 4; 275 x 5 x 2 sets
Incline Press - 225 x 3 x 2 sets; 245 x 3 x 2 sets; 275 x 3
DB Presses (palms in) - 75 x 10; 85 x 10; 95 x 8
Tricep Pressdowns
Abs
NOTES: Everyone from the gym went to Outback after our workout. We all announced our goals for 2009.

Thursday
Deadlift - Bar x 8; 135 x 8 x 2 sets; 225 x 6; 295 x 5; 355 x 4; 415 x 3 x 2 sets; 475 x 3 x 5 sets (103.3%)
Pause Squats - 225 x 5; 315 x 5; 365 x 5
Straight Leg DL - 315 x 7
Pullups - 5 x 3 sets
Bar Rows - 4 plates x 6 x 3 sets
Abs

Saturday
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets. Pinky On Ring - 185 x 6; 225 x 6; 275 x 5; 315 x 5 x 5 sets
Standing Military - 135 x 6 x 2 sets; 135 x 8
Rolling DB Ext - 40 x 10 x 3 sets

Phase 2, Week 4

2008-12-13T12:52:00.001-06:00

Monday
Squats - Bar x 8; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 365 x 3 x 2 sets; 405 x 3; 425 x 3 x 4 sets
RDL's - 225 x 5; 275 x 5 x 4 sets
Shrugs - 20 x 3 sets
Abs - 10 x 3 sets
NOTES: This session was at 93.2% of where I was. I should have gone 430 x 3 x 5 (94%) but I figured wrong. 425 x 3 felt pretty easy so I don't think 430 x 3 would have been much trouble. Trained at Olympic Gym in San Antonio.

Wednesday
Bench Press - 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 5 sets (96.0%)
Decline Bench - 225 x 8; 275 x 8; 315 x 8
Incline DB's - 60 x 10; 70 x 10; 90 x 10
Tricep Pressdowns - 10 x 3 sets
SuperSet: Flyes and Hammer Curls - 10 x 3 sets
Abs

Thursday
Deadlift - Bar x 8; 135 x 8 x 2 sets; 225 x 6; 315 x 5; 315 x 4; 405 x 3; 455 x 3 x 4 sets (98.9%); 475 x 3 (103.2%)
Squat - 225 x 5 x 2 sets; 315 x 5
Straight Leg DL off block - 275 x 8 x 2 sets
Lat Pulls - 8 x 3 sets
Abs
NOTES: My training is going very, very well. I am much pleased with the progress!

Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 335 x 3 x 2 sets; 385 x 2 x 2 sets (95.1%); 385 x 1.5; 365 x 2 x 2 pause sets (90.1%)
DB Military - 30 x 10; 45 x 10; 60 x 10
Superset: Front Raises/DB Tricep Ext
Superset: Side Raises/Flys
Superset: Rear Delts/DB Curls
Abs

Phase 2, Week 3

2008-12-03T21:36:00.001-06:00

Monday
Squats - Bar x 8; 165 x 8; 165 x 6; 275 x 5; 341 x 4; 391 x 3 x 2 sets; 451 x 2 x 5 sets
NOTES: This training session was at 93% of where I was.
Good Mornings - 231 x 5 x 5 sets
Prone Leg Curls - 10 x 3 sets
Calves - 15 x 3 sets

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 245 x 5; 290 x 4; 335 x 3 x 2 sets; 380 x 2 x 5 sets
NOTES: This training session was at 95% of where I was. Only got 1.5 reps with 380 on sets 3 & 4.
Standing Military - 95 x 8; 135 x 5 x 5 sets
T-Bar Rows - 10 x 3 sets
DB Ext - 40 x 10; 50 x 10; 70 x 6
DB Hammer Curls
Abs

NOTES: Missed Thursday and Saturday workouts due to the Athletic Business trade show in San Antonio.

Month 1 Recap

2008-11-30T11:52:00.000-06:00

Well, I made it through a full month of training! I am fairly pleased with the progress. I decided to see what percentages I am currently training at compared to where I was prior to the time off. Here is a recap:

Week 1: SQ - 70% BP - 85% DL - 94%
Week 2: SQ - 80% BP - 88% DL - 94%
Week 3: SQ - 87% BP - 91% DL - Missed
Week 4: SQ - 89% BP - 94% DL - 96%

Bodyweight: The lowest I measured my bw was 263. This morning I was 272.5 so it seems that muscle is returning as well

Hopefully I can keep up this pace throughtout December and early January and then I will be ready to jump into a competition phase for the Aggie Invitational which is at the end of February. I want to be back to 100%+ on all lifts before I start the competition phase. I will recap each week to track my progress.

Phase 2, Week 2

2008-11-29T20:39:00.001-06:00

Monday
Squats - Bar x 10 x 2 sets; 165 x 8; 165 x 6; 275 x 5; 363 x 3 x 2 sets; 407 x 3 x 5
RDL's - 275 x 5 x 3 sets
Good Mornings - 275 x 3; 187 x 5 x 4 sets
Leg Press - 400 x 10 x 3 sets
Abs
NOTES: Great intensity. Tony and I blasted through this workout although I thought I was going to throw up at the end. I didn't so I am good. At this pace, I can't wait to see where I am in 2-3 months.

Wednesday
FOLLOW UP (Wednesday): My legs are SORE!!!
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 2 sets; 355 x 3 x 3 sets
Military Press - 95 x 8 x 2 sets; 135 x 8
DB Bench - 70 x 10; 100 x 10; 100 x 8
DB Flys - 30 x 10 x 3 sets
DB Curls - 30 x 10 x 3 sets
Tricep Rope Pressdowns - 15 x 3 sets
Abs
NOTES: Still a good bit away from where I was before the layoff, but my strength is slowly but surely coming back!

Friday
Deadlift (sumo) - Bar x 8; 165 x 8 x 2 sets; 253 x 6; 291 x 5; 346 x 4; 407 x 3 x 2 sets; 462 x 3 x 2 sets; 440 x 3; 429 x 3 x 2 sets
Platform DL (conv) - 275 x 5 x 5 sets
Hammer Lat Pulls - 10 x 3 sets
Hammer DB Curls - 10 x 3 x sets
Abs

Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 275 x 4; 315 x 3 x 2 sets; 375 x 2 x 2 sets; 365 x 2 x 3 sets
Incline - 135 x 8; 185 x 8 x 3 sets
Rolling DB Ext - 40 x 10; 60 x 10 x 2 sets
SuperSet: Front Delt Raises/Face Pulls
SuperSet: Side Delt Raises/Abs

Phase 2, Week 1

2008-11-22T21:33:00.001-06:00

Monday
Squats - Bar x 10 x 2 sets; 165 x 8 x 2 sets; 275 x 6; 319 x 5; 363 x 4; 402 x 2; 424 x 2 x 4 sets
Romanian DL - 225 x 5 x 2 sets
Good Mornings - 225 x 5 x 3 sets
Abs

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 2 sets; 355 x 2 x 5 sets
Accessory: Hammer Curls; Rear Delts; Shrugs
NOTES: Trained at Olympic Gym in San Antonio. Old school facility. Met a nice dude named Ed Cosner.

Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 335 x 3; 345 x 3 x 4 sets
Incline Bench - 95 x 8; 135 x 5; 155 x 4 x 2 sets; 175 x 4 x 4 sets; 225 x 4
RDB Ext - 45 x 10 x 3 sets
Abs

Phase 1, Week 4

2008-11-10T21:08:00.003-06:00

Monday
Squats - Bar x 10; Bar x 8; 135 x 8 x 2 sets; 225 x 6; 315 x 4; 365 x 3 x 4 sets; 405 x 3
NOTES: Very intense workout tonight. Tony came back from IPF Worlds fired up so we hit hard tonight. This is going to be very good for me I believe.
Accessory: Romanian Deadlifts - 225 x 5 x 2 sets; 315 x 5. Good Mornings - 225 x 5 x 5 sets. Leg Press - 400 x 10 x 3 sets. Abs/Calves.

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 352.7 x 2 x 4
Accessory: Close Grip Bench - 275 x 5 x 3 sets; Hammer Rows - 10 x 3 sets; Flys - 30 x 10 x 3 sets; DB Bicep Curls - 40 x 8 x 3 sets
NOTES: Goal for USAPL Men's Nationals in Denver, CO is 930 kg (or 2050 lbs).

Friday
Deadlifts - Bar x 10; 165 x 8 x 2 sets; 253 x 6; 303 x 5; 363 x 4; 407 x 3 x 2 sets; 463 x 2 x 2 sets
NOTES: I had planned on doing 463 x 2 x 4 sets but I ripped my left hand on the second set. My hand is not too bad so hopefully I will be able to deadlift next week.
Accessory: DB Bicep Curls; Shrugs; Abs

Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 210 x 5; 250 x 4; 295 x 3 x 2 sets; 335 x 3 x 4 sets
Military Press - 105 x 10 x 3 sets
Rolling DB Ext - 40 x 10; 50 x 10; 65 x 10
Abs

Phase 1, Week 3

2008-11-08T14:05:00.000-06:00

Monday
Squats - Bar x 8; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 5 sets; 405 x 1
NOTES: I backed out my training from February 28, 2009 (Aggie Invitational) to find out that I am going to have to get serious and fast. This week is actually Week 3 of Phase 1! Anyway, everything felt pretty good considering I have not squatted since August 13th! I imagine I am going to be a little sore but I need to ramp my training up pretty quick.
Accessory - Hammer Curls, Abs

Wednesday
Bench - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 5 sets
NOTES: I had to train at the hotel gym in El Paso, which was pretty nice, on a Smith Press but at least I got my workout in!
Accessory - Rolling Dumbbell Ext - up to 50 x 10; Tricep Pressdowns; Hammer Curls; Delts

Friday
Deadlift - Bar x 8; 155 x 8; 165 x 8; 275 x 5; 345 x 4; 385 x 3; 405 x 3; 435 x 3 x 3
NOTES: This was my first deadlift workout since August 6th, so needless to say I struggled through it. The good news is I have trained more this month than all of September and tomorrows workout will tie October's total. I am on a roll!!
Accessory - DB Curls; Hammer Rows; Abs

Saturday
Bench Press - Bar x 20; 135 x 8 x 2; 185 x 6; 225 x 5; 295 x 4; 355 x 2; 335 x 3 x 4
NOTES: My strength is way off but at least I am consistent again. I expect to see the gains to come back quickly.
Accessory - Rolling Dumbbells up to 60 x 8; JM Presses; Plate Raises; Side Delts

November....New Focus....

2008-11-01T19:10:00.000-05:00

Saturday
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 3 giant sets (close grip, regular grip, wide grip). Close Grip - 135 x 8; 225 x 5; 275 x 5 x 6 sets. Wide Grip - 225 x 8 x 3 sets
Standing Military Press - 95 x 8; 135 x 6
Accessory - Flys; Curls; Abs
NOTES: November is the month I am regaining my focus. I have lost about 15 lbs (down to about 265) so it's time to get SERIOUS. I have selected the Texas A&M Invitational as my comeback meet. This meet is scheduled for February 28, 2009 so I will have plenty of time to get back in the groove. I will qualify for Men's Nationals at the meet and plan to compete in Denver in June 2009.

Bench Workout...

2008-10-22T19:03:00.001-05:00

Wednesday
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
Accessory: Rolling Dumbbell Extensions; Flys; Tricep Pushdowns

New Gym...

2008-10-17T22:30:00.000-05:00

Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x5; 275 x 4; 315 x 3 x 5 sets; 365 x 1
JM Presses - 95 x 6 x 3 sets
NOTES: I trained at the new gym, Spring Fitness, tonight. Totally different atmosphere and very limited space to train powerlifting. This new place is definitely going to take some adjusting to. I miss The Courthouse....

Rare Workout...

2008-10-11T11:57:00.000-05:00

Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 8; 225 x 8; 275 x 8; 315 x 6; 225 x 10
NOTES: My family traveled back to Brandon for the weekend so I got to trained Back and Biceps with Big Jay "Goose" Gousset at The Courthouse in Flowood, MS. I also got to see Rich. It was good to see some of the ole' gang and get a rare workout in.

I have got to get back in the gym. I think things will settle down some once we get the house organized and get back in a normal routine. Everything has been in such limbo for so long but we are getting close....

Struggling...

2008-10-01T20:28:00.000-05:00

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 4 sets; 365 x 2
Hammer Rows - 1o x 3 sets
NOTES: I am really struggling getting back into the swing of things. Between moving, getting settled in my new territory with CYBEX, and the powerlifting gym where I was training closing, I just can't seem to get back into to the routine. I guess I will continue to try to do what I can when I can. I haven't done squats since....well, I don't know when....

I DID IT!!!

2008-09-27T12:55:00.001-05:00

I FINALLY got back in the gym!!

Wednesday
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
Accessory - JM Presses; Flies; Hammer Row; Abs
NOTES: Man, it was really weird training tonight after so much time off. I am looking forward to getting serious again. Stay tuned...

Saturday
Bench Press - 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 2 x 2 sets; 350 x 2 x 3 sets
Incline BP - 135 x 10 x 3 sets
Close Grip BP - 135 x 10 x 3 sets; Rolling DB Ext - 40 x 10 x 3 sets
Flys - 35 x 10 x 3 sets; Hammer Rows - 10 x 3 sets
Rear Delts
Abs
NOTES: Well my strength is definitely down a bit after taking so much time off. I am going to have to get serious and consistent to get back to where I want to be. I am confident my strength will return quickly.

New House!

2008-09-25T07:47:00.000-05:00

We closed on our new house yesterday in The Woodlands, TX! We are very excited and can't wait go get settled. Here are a couple of videos:

FRONT

BACK

Almost Got Started Back...

2008-09-19T22:36:00.000-05:00

Well, I decided today was the day I was going to start back at the gym so tonight I got all prepared and headed that way. On the way, I called my training partner, Tony Cardella, to ask him about the rumor he had heard about the gym we train closing it's doors. He informed me it was true and they were there now loading up what equipment was his. GREAT! I didn't get to train, but I did get a good workout in....loading equipment on a trailor. Now the search is on to find another place to train.....

On a postitive note, it looks like things are recovering post-hurricane Ike. We are set to close on our new house in The Woodlands on Wednesday! We can't wait!!

Time Off

2008-09-14T17:11:00.000-05:00

Well, if you check my blog often I guess you can tell I have taken some time off since Bench Press Nationals. I believe my body needed the rest plus I have had a lot going on. We are in the process of purchasing a new home in The Woodlands, TX. Oh yeah, we had a little storm called Hurricane Ike blast through as well. Anyway, the rest has done my body some good as all the little aches and pains I have had are gone. I plan to get back in the gym starting this week so check back often! My plan now is to compete in the American Open (3-lift meet) in St. Louis, MO on December 10th. The IPF Masters 3-lift Bench Press Record is currently 639 so I have that in my sights...

691 IPF Masters World Record Attempt

2008-09-06T10:28:00.000-05:00

Here is another video angle of my 691 attempt at USAPL Bench Press Nationals in Charlotte, NC last weekend: http://www.youtube.com/watch?v=4yTnHT1-azE

USAPL Bench Press Nationals Results

2008-08-31T18:10:00.000-05:00

Well, I knew it was a huge gamble to open so heavy, but I had my goals set going into the meet and did not deviate from them. Here is how it went:

Last warmup @ 620....video: http://www.youtube.com/watch?v=3jDKSqKxFEA
Notes: Felt GREAT! I was ready for action!

1st attempt - 661....video: http://www.youtube.com/watch?v=v3Zd27m-2Lk
Notes: Had a tough time touching and the bar floated too much at my chest throwing me out of my groove.

2nd attempt - 672
Notes: Missed groove again.

3rd attempt - 691....video: http://www.youtube.com/watch?v=W6UJeUQ09rI
Notes: This was an attempt at a new IPF Masters World Record. Groove was good but first two attempts took a little too much out of me I suppose.

Overall, I am good with the results. It was good to give the World Recort a ride. Now I plan on focusing on some full meets now starting with the American Open in St. Louis this December.

USAPL Bench Press Nationals Report

2008-08-31T08:30:00.000-05:00

Friday 3:30 PM - Arrived in Charlotte and got checked into the hotel. Planning to check weigh and get a bite to eat shortly.

Friday 6:30 PM - Just got back from eating a Philly Cheesesteak and some AWESOME cheese-fries (yes, my weigh is looking okay). Chilling in the room with Wilson.

Friday 8:00 PM - Went down to the pool for a cool dip with Wilson, Trey Collins, Joe Smith and Jay Helms.

Friday 11:00 PM - Lights out.

Saturday 8:00 AM - Up and at 'em. About to shower and head to the venue. All womens and men 148-165 this morning. McDonald's for breakfast.

Saturday 11:30 AM - Just got back from venue. Here are some results:
148 class
1. Joe Smith - 446
2. Steve Petrencak - 330

165 class
1. Damian Fronzaglia - 457
2. Jon Mouzon - 451
3. Donovan Thompson - 418
4. Larry Miller - 220 (raw)
Guest. Mykola Oliynyk - 396
Note: Miguel Ruelan bombed with 451, 451, 468

Saturday 5:30 PM - Back in the hotel room after the afternoon session getting ready to watch the Mississippi State Bulldogs put a whoopin' on Louisiana Tech. Pizza for dinner.
181 class
1. Michael Hara - 556.7 (3rd attempt overturned by jury after missing 1st & 2nd)
2. Mike Ciupinski - 507.1
3. Joe DeMatteo - 490.5
Bombs: Danny Thurman; Adam Mamola; Luke Hanifen

198 class
1. Dennis Ceiri - 595.2
2. Bill Hanselman - 545.6
3. Dany Rosenzweig - 446.4
Bombs: Lance Kirchner; Joe McAuliffe; Pete Grohoski

Notes: I was very shocked at the number of missed lifts in the afternoon session today.

Sunday 8:30 AM - Well, Miss. State LOST to La Tech last night, 22-14, so watching the game was not all that fun. Today should be though! I am about to head over to the venue to watch the 220's and 242's this morning. There should be some great battles in both those divisions! I already checked my equipment last night, so all I have to do is weigh-in between 12:00-1:30. I haven't checked my weigh but I should be okay. Lifting starts at 2:00...

Competition Phase, Week 7

2008-08-28T13:50:00.000-05:00

Monday
Bench Press - Bar x 20; 135 x 8 x 2; 185 x 6; 235 x 4; 285 x 3; 330 x 3 x 2 sets; 355 x 2 x 4. Okay, I know I should not have done this next thing this close to Nationals, but I got a new shirt from Titan Support Systems today (the new Super Katana w/ scoop neck). It was VERY tight when I first put it on so I went 405 x 3. Of course nothing was even close to touching so I went 500 x 2 to a 3-board. It felt really good. This shirt will be a HUGE gamble to use at this meet after just that little bit of work but I may give it a World Record try! :-)

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 225 x 3; 285 x 3; 330 x 2 x 2 sets; 340 x 2
NOTES: Well, that's it for this training cycle. Heading out to Charlotte tomorrow to see what we can do on Sunday. Stay tuned...