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).
Wednesday, June 24, 2009
Friday, June 19, 2009
Beginning Again...
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 5 sets; 365 x 1
Close Grip BP - 225 x 8 x 3 sets
Flys/Rolling DB Ext (superset) - 30 x 10 x 3 sets
Hammer Curls - 45 x 10 x 3 sets
45 Deg Back Ext - 10 x 3 sets
Abs (planks) - 30 sec x 3 sets
NOTES: This was my first workout back since my mom passed away. Just trying to get some normalcy back in my life. I am going to try to get my training geared back up for the USAPL Summer Power Fest on August 1, 2009.
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.
Saturday, June 13, 2009
Update...
I did not make the trip to Denver for USAPL Men's Nationals. My mom had a massive stroke and is not expected to make it. We are just trying to keep her comfortable until God calls her home. Good luck to all the lifters. There will be another day for lifting for me....
Thursday, June 4, 2009
Competition Phase / Week 6 to USAPL Men's Nationals
Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 287 x 5; 341 x 4. Suit (straps down/no wraps) - 451 x 3; 507 x 3. (straps down/wraps) - 587 x 2. (straps up/wraps) - 650 x 1 x 2 sets
Bench Press - Bar x 20; Bar x 15; 165 x 8; 231 x 5; 275 x 3. Blue/Black Katana - 385 x 3; 496 x 2; 562 x 1; 584 x 1
NOTES: Well, I am going to have to adjust my bench opener since I could not dial in the Super Katana. I believe 584 is going to be the number. I feel good about my squat opener at 650. Will probably open on deadlift around 601.
Squat video - 650 x 1: http://www.youtube.com/watch?v=mRi_zKK-X30
Bench Press video - 584 x 1: http://www.youtube.com/watch?v=aZWKQKTpPPU
Thursday
Deadlift - 165 x 8 x 2 sets; 231 x 6; 302 x 5; 363 x 4. Metal Suit - 462 x 1; 523 x 2; 606 x 1 x 3 sets. Video: http://www.youtube.com/watch?v=c-6_K5agCTU
Bench Press (close grip) - Bar x 20; 135 x 8 x 2; 225 x 5; 275 x 3 x 5 sets
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
Thursday, May 28, 2009
Competition Phase / Week 5 to USAPL Men's Nationals
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
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
Thursday, May 21, 2009
Competition Phase / Week 4 to USAPL Men's Nationals
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
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
Friday, May 15, 2009
Competition Phase / Week 3 to USAPL Men's Nationals
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
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
Thursday, May 7, 2009
Competiton Phase / Week 2 to USAPL Men's Nationals
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!
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!
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