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)

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 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 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

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