Week of April 18, 2010

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)

Phase 3, Week 1 to Men's Nationals

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

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...

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.

Competition Phase, Week 1

Getting ready for Bench Nationals which will be in Charlotte NC on August 30-31...

Monday
Squat - Bar x 8; 135 x 8 x 2 sets; 225 x 6; 285 x 5; 345 x 4; 405 x 3 x 2 sets; 455 x 3 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 260 x 5; 305 x 4; 355 x 3 x 2 sets; 405 x 2 x 4 sets; 405 x 3
Accessory - None tonight

Wednesday
Bench Press - Bar x 20; 165 x 8 x 2 sets; 230 x 6; 280 x 5; 319 x 5; 347 x 4; 380 x 3; 402 x 2 x 2 sets; 374 x 3 x 2 sets; 341 x 4; 319 x 6; 286 x 8; 231 x 10
Deadlift - 165 x 8 x 2 sets; 275 x 6; 319 x 5; 374 x 4; 424 x 3; 496 x 2
NOTES: Trained at Steel Fitness in Spring, TX with Tony Cardella and the gang. This is my soon-to-be new training facility.

Friday
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 3 x 5 sets
Squat - Bar x 6; 135 x 6 x 2 sets; 225 x 6; 275 x 5; 315 x 4; 405 x 3 x 2 sets; 455 x 3; 495 x 3

Competition Phase, Week 5

Monday
Squat - Bar x 10; 135 x 8 x 2 sets; 225 x 5; 315 x 4; 405 x 3 x 4 sets; 500 x 2
NOTES: All sets done with belt only.
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 230 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 3 sets; 385 x 3; 405 x 3
NOTES: All raw work this workout.

Wednesday
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 3 sets; 315 x 2; 315 x 3
Accessory - Tricep pushdowns and lats (Hammer low rows)
NOTES: Trained at Gold's Gym in Round Rock, TX.

Friday
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 225 x 5; 275 x 3; 315 x 1; 365 x 1. Put on Blue/Red Katana - 415 x 3; 491 x 3 x 2 sets; 551 x 3 x 2 sets; 621 x 1 x 2 sets. Put on Blue/Black Katana - 643 x 1.
NOTES: Trained in warm up room at Men's Nationals in Killeen, TX. The two sets with 621 were about 1/2" from touching. The 643 in the Blue/Black shirt was probably 1" to 1 1/2" from touching.

Saturday
Did not train at Men's Nationals in Killeen, TX

Sunday - HAPPY FATHER'S DAY to all the daddy's!

Competition Phase, Week 4

Monday
Squat - Bar x 10; 135 x 8 x 2 sets; 225 x 5; 315 x 4; 405 x 3; 455 x 3; 495 x 1
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 230 x 5; 275 x 4; 320 x 3 x 2 sets; 340 x 3 x 4 sets
NOTES: My legs were still feeling last weeks 315 x 10 x 10 sets so I took it easy on them tonight. Also hit some light accessory work after bench.

Wednesday
Did not train

Friday
Bench - Bar x 20; 135 x 8 x 2 sets; 185 x 5; 250 x 5; 295 x 4; 340 x 3 x 2 sets; 385 x 2 x 3 sets; 405 x 2
Accessory - Triceps; Lats

Saturday
Bench - Bar x 20 x 2; 135 x 8 x 2; 175 x 5; 230 x 3; 275 x 3; 315 x 3 x 3

Competition Phase, Week 2

Monday
Squats - 405 x 3 x 2 sets; 455 x 3; 475 x 3; 500 x 3; 405 x 8 (belt only)
Bench - 315 x 3 x 2 sets; 365 x 3 x 3 sets; 405 x 1

Wednesday
Accessory workout - Lats, Bis, Abs

Friday
Bench - warm up to 335 x 2; put on Blue/Black Katana - 405 x 3; 475 x 3 x 2 sets; 545 x 2 x 2 sets; 605 x 1 x 2 sets (http://www.youtube.com/watch?v=c9Xjp93MS_E); put on Blue/Red Katana - 605 x 1 x 2 sets (http://www.youtube.com/watch?v=H4jcD81ag98)

Saturday
Bench - 225 x 6 x 6 sets; 275 x 6
Accessory work - Lats; reverse curls

Competition Phase, Week 1

Monday
Squat - 315 x 4; 365 x 3; 405 x 3 x 3 sets
Bench - 225 x 4; 275 x 3; Small Board - 315 x 2; 335 x 2
NOTES: Still feeling a little torn down from the Biggest Bench on the River. Took it easy on squats and bench tonight. All bench work done with pinky on the rings.

Wednesday
Bench - 275 x 4; 319 x 3 x 4 sets
NOTES: Trained at Steel Fitness in Houston with Tony Cardella and the gang. This is where I am going to train once we get relocated to The Woodlands so it was nice to meet and hang out with everyone.

Friday
Bench - Warm up to 335 x 2; Put on Red/Black Katana - 425 x 2; 475 x 3 x 2 sets; 525 x 2; 545 x 2 (http://www.youtube.com/watch?v=hkqS48ES9Qc); 585 x 1 (http://www.youtube.com/watch?v=sGV-Y86IazM); Put on Blue/Black Katana - 585 x 1; 585 x 1 (http://www.youtube.com/watch?v=799b4AVJ-Ro); Put on Blue/Red Katana - 585 x 1 (http://www.youtube.com/watch?v=VOgsvY53Bf4)
Deadlift - 315 x 3; 403 x 3; 453 x 2; 513 x 1 (http://www.youtube.com/watch?v=ZrukOqulHSQ)
NOTES: Felt pretty good tonight.

Saturday
Light incline dumbbells (up to 80 x 10); light lat & triceps work; Abs

Phase 3, Week 4

Monday
Squat - worked up to 315 x 3 and stopped. I was feeling really torn down.
Bench - 275 x 3 x 2 sets; 315 x 2 x 4
NOTES: Took it easy tonight.

Wednesday
Bench - worked up to 275 x 2 x 3 sets
NOTES: Trained a Paul Fletcher's House of Power in Baton Rouge, LA

Friday
Did not train

Saturday
Biggest Bench on the River
Weighed in at 271
1st attempt - 625 (miss); Struggled to get this to touch and lost the groove.
2nd attempt - 625 (good); I really concentrated to keep my groove and SMOKED this attempt
3rd attempt - 650 (miss); Everything was perfert except the last inch. I think if I had not gone heavy the last two weeks I would have easily locked this out.
NOTES: I won Best Masters Bencher out of 21 Masters lifters.

Phase 2, Week 4

Monday
Squats - (belt only) 225 x 6; 315 x 6; 405 x 3; 455 x 3 x 3; 495 x 3; 405 x 8
Bench - 335 x 3 x 2 sets; 380 x 3 x 5

Wednesday
Bench - 225 x 5; 255 x 5; 300 x 4; 320 x 3 x 2; 340 x 2 x 2; 365 x 1 x 2; 340 x 2 x 2; 320 x 3; 300 x 5; 255 x 7; 225 x 9
NOTES: Trained a Paul Fletcher's House of Power in Baton Rouge, LA

Friday
Bench - 250 x 5; 300 x 4; 350 x 3 x 2; 385 x 2; 405 x 2 x 4
Deadlift - 225 x 5; 315 x 4; 365 x 3 x 2; 405 x 3 x 2; 455 x 3
NOTES: Felt a litte tenderness in my right elbow during and after this workout

Saturday

Phase 2, Week 1

Monday
Squats (belt only) - 315 x 6; 405 x 3; 455 x 3; 495 x 3; 515 x 2; 455 x 6; 405 x 10
Bench - 340 x 3 x 2 sets; 385 x 2 x 3; 390 x 2 x 2

Thursday
Bench - 315 x 3 x 2 sets; 365 x 3 x 5
Deadlift - warm up to 315 x 3; DL Suit straps down - 405 x 3; 475 x 2; DL Suit straps up - 525 x 1; 575 x 1; 605 x 1
NOTES: First time I deadlifted in my suit since...um...Master's National (last May)!

2007 USAPL Rankings

The 2007 USA Powerlifting rankings are out and I am absolutely astonished at how God blessed my lifting last year. I must give Him all the glory for my accomplishments!

In the Men’s Open and Master Bench Press, I was ranked #2 in the country (639) in the 275 lb weight class. In addition, the 562 I did at the IPF Master World Bench Press Championships ranked #15 in the world for 2007. Note: only international meets count on the IPF rankings.

In the Men’s Master 40-44 Full Meet Rankings, I was ranked #6 in the Squat (675), #1 in the Bench Press (585), #5 in the Deadlift (625) and #2 in the Total (1,885).

In the Men’s Open Full Meet Rankings, I was ranked #2 in the Bench Press (585) and #15 in the Total (1,885).

All the rankings can be seen here: http://adfpa.com/newsletter/ranking/rankings.html

I am amazed that at 41 years old that I achieved these rankings and set personal best in the squat (675), bench press (639), deadlift (625) and total (1,885) in 2007. There is no doubt that God had His hand in this.

On top of these rankings, I finished 2nd at the IPF Master World Bench Press Championships in Schwedt, Germany in September and 1st at the USAPL Bench Press Nationals in Denver CO in November. The 1st place finish at Bench Press Nationals earned me a spot on TEAM USA that will be competing in Prague, Czech Republic this June. I want to say a special thank you to everyone that has supported me over the years through prayer and financial contributions. Your provision means so much to me.

Praising God,

Byron

Workout for Week of 2/25...

Monday
Squat - 315 x 5; 365 x 5; 405 x 6; 455 x 6; 500 x 3...all sets with belt only.
Bench - 340 x 3 x 2 sets; 380 x 3 x 5 sets
NOTES: Probably one of the best squat workouts I have had in quite some time.

Wednesday
Did not train

Friday
Bench - warm-up t0 315 x 2; Custom Katana - 405 x 3; 495 x 3; 515 x 3; 575 x 2; 585 x 2; 605 x 1
Deadlift - up to 315 x 5

Saturday