I DID IT!!!

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.

Time Off

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

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

Competition Phase, Week 7

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...

Competition Phase, Week 6

Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 280 x 4; 320 x 2. Blue/Black Katana - 405 x 3; 485 x 3; 555 x 2; 585 x 2; 625 x 1 x 3 sets (videos below).
NOTES: Felt pretty decent considering I played 18 holes of golf in the heat and humidity earlier today (or should I say ATTEMPTED to play golf J). Plan is to open with 661 then possibly take a shot at the IPF Masters World Record of 688.

625 Bench Press - Set 1 of 3: http://www.youtube.com/watch?v=HgzDsB8xxb8

625 Bench Press – Set 2 of 3: http://www.youtube.com/watch?v=Q-9fPaANs3s

625 Bench Press – Set 3 of 3: http://www.youtube.com/watch?v=9fFjbJH0k8o

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 226 x 5; 319 x 3 x 2 sets; 363 x 3 x 5 sets
Accessory - Rolling DB Extensions

Friday
Did not train...in Dallas for THRSA trade show. I got a nice 20 minute massage thought!!

Competition Phase, Week 5

Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 260 x 3; 305 x 3. Put on Blue/Black Katana - 405 x 3; 475 x 3; 520 x 3; 590 x 2; 620 x 1; 660 x 1 (video below); 660 x 1 (miss)
Accessory - Flys; JM Press with 185/green bands
NOTES: I was feeling a bit torn down going into this workout and my warm up sets did not feel all that great but I forged ahead. Here is a video of my first 660 attempt:

660 Bench Press

This was a very sloppy attempt and you can see my triceps just weren't there. A positive is the weight touched okay. I am hoping that with a little tapering of my training these next few weeks and letting everything recover a little bit this should go at Bench Press Nationals in Charlotte, NC.

Wednesday
Squat – Bar x 8; 135 x 6 x 2 sets; 225 x 5; 275 x 4; 335 x 3; 405 x 3 x 2 sets; 405 x 5; 405 x 10
Bench Press – Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 3; 275 x 3 x 8 sets
NOTES: All bench press sets done with grips inside the rings.

Friday
Did not train. Moving to Houston, TX.
NOTES: It’s amazing that I have been able to train at all with everything I have had going on. I have moved once to Houston a couple of weeks ago (just my stuff) and then out house in MS sold so now we are moving everything to Houston! In addition to that we moved our daughter to Mississippi State last weekend to start her freshman year of college. Needless to say, it has been a little crazy around here. Hopefully I can keep it together enough to make a decent showing at Bench Press Nationals in Charlotte.

Competition Phase, Week 4

Monday
Bench Press - Bar x 20; 137 x 8 x 2 sets; 187 x 6; 259 x 6; 303 x 4; 352 x 3 x 2 sets; 402 x 2 x 4 sets
Squat - 135 x 6 x 2 sets; 225 x 6; 315 x 5 x 2 sets; 405 x 3 x 4 sets
NOTES: I am feeling pretty banged up right now. Trip to chiropractor scheduled for Thursday!

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4; 330 x 3 x 2 sets; 380 x 2 x 5 sets
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 385 x 3; 435 x 3 x 3 sets; 475 x 3 x 2 sets
Accessory - Lat Pulls 8 x 3 sets; Flys 8 x 2 sets
NOTES: Trained at Fletcher's House of Power in Baton Rouge.

Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 235 x 3; 285 x 3; 330 x 3 x 2 sets; 355 x 3 x 4 sets
Accessory - Tricep Pressdowns; Lat Pulls

Competition Phase, Week 3

Monday
Bench Press - Bar x 20; 165 x 8 x 2; 226 x 6; 319 x 2. Put on Blue/Black Katana - 407 x 3; 496 x 3; 556 x 3; 622 x 2 x 4 sets
NOTES: First heavy shirted workout at Steel Fitness. Nothing touch again but I felt pretty good and got some more great work in this shirt. 622 is the heaviest I have ever gone for doubles so I was pretty pleased! I am going to stick to my plan and see what happens at Bench Nationals.

Wednesday
Squat - Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 5; 405 x 3 x 2 sets; 455 x 3 x 2 sets; 500 x 3 x 2 sets; 405 x 1; 315 x 3
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 6; 275 x 3 x 4 sets

Friday
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; 380 x 3 x sets

Competition Phase, Week 2

Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4. Put on Blue/Black Katana - 405 x 3; 475 x 3; 495 x 3; 545 x 2; 585 x 2; 635 x 1; 675 x 1 (video below); 700 x 1 (video below).

NOTES: This was kind out of nowhere! I planned on working some in my newest Katana so I pushed it to 700! Nothing ever touched but I got some great work in this shirt. I plan to keep working in this shirt and going BIG in Charlotte!

675 Bench Press



700 Bench Press



Squats - 135 x 6 x 2 sets; 225 x 6; 315 x 5; 405 x 6

Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 285 x 4; 330 x 1; 225 x 3 x 6 sets
NOTES: Felt really torn down after Monday's workout so I stayed very light tonight.