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)

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

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

Competition Phase, Week 1

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)