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
Thursday, May 21, 2009
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!
Thursday, April 30, 2009
Competition Phase / Week 1 to USAPL Men's Nationals
Monday
Squat - Bar x 6 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 5; 385 x 4. Put on squat suit - (straps down/no wraps) 457 x 3; 545 x 3; (straps down/wraps) 633 x 2 x 3.
NOTES: First things first. My pec held up nicely throughout the whole workout so I think I am going to be okay! My squat workout felt pretty good. I fell forward on the second rep of my first set with 633 but hit the other two sets nicely right at parallel. For the Aggie Invitational my first week of the competiton phase was 585 so I am pleased with this effort.
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4. Put on Super Katana - 405 x 3; 495 x 3; 585 x 2; 585 x 2 to 3board; 635 x 2 to 2board; 660 x 2 to 2 board.
NOTES: 660 was WAY heavier that I planned on going this first week back in the shirt but I am going to work hard to get this Super Katana dialed in. I will train the last few weeks before Nationals in my regular Katana if I can't get this shirt to work. Bottom line is I am going after that IPF M1 275 Full Meet World Record of 639!
Wednesday
Bench Press - Bar x 20; 123 x 8; 165 x 8; 231 x 5; 275 x 3 x 2 sets; 275 x 3 x 4 sets (3-board); 380 x 3 (3-board); 385 x 3 (3-board)
Rolling DB Ext - 35 x 10; 45 x 10; 70 x 10
Abs
NOTES: Didn't pust it too hard tonight.
Thursday
Deadlift - Bar x 8; 165 x 8; 165 x 6; 275 x 5; 385 x 4; 429 x 1. Suit (straps down) - 495 x 3 x 2 sets; 562 x 2; 573 x 2 x 4 sets; 573 x 4. Video of 573 for 2: http://www.youtube.com/watch?v=tYhGOKpibI0
Pullups - BW x 8; x 7; x 6
Shrugs - 100 x 20 x 3 sets
Abs
NOTES: Considering I opened with 573 in my last meet, I am pretty please that I did 573 for 4 reps with my straps down on my 5th work set tonight!
Squat - Bar x 6 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 5; 385 x 4. Put on squat suit - (straps down/no wraps) 457 x 3; 545 x 3; (straps down/wraps) 633 x 2 x 3.
NOTES: First things first. My pec held up nicely throughout the whole workout so I think I am going to be okay! My squat workout felt pretty good. I fell forward on the second rep of my first set with 633 but hit the other two sets nicely right at parallel. For the Aggie Invitational my first week of the competiton phase was 585 so I am pleased with this effort.
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4. Put on Super Katana - 405 x 3; 495 x 3; 585 x 2; 585 x 2 to 3board; 635 x 2 to 2board; 660 x 2 to 2 board.
NOTES: 660 was WAY heavier that I planned on going this first week back in the shirt but I am going to work hard to get this Super Katana dialed in. I will train the last few weeks before Nationals in my regular Katana if I can't get this shirt to work. Bottom line is I am going after that IPF M1 275 Full Meet World Record of 639!
Wednesday
Bench Press - Bar x 20; 123 x 8; 165 x 8; 231 x 5; 275 x 3 x 2 sets; 275 x 3 x 4 sets (3-board); 380 x 3 (3-board); 385 x 3 (3-board)
Rolling DB Ext - 35 x 10; 45 x 10; 70 x 10
Abs
NOTES: Didn't pust it too hard tonight.
Thursday
Deadlift - Bar x 8; 165 x 8; 165 x 6; 275 x 5; 385 x 4; 429 x 1. Suit (straps down) - 495 x 3 x 2 sets; 562 x 2; 573 x 2 x 4 sets; 573 x 4. Video of 573 for 2: http://www.youtube.com/watch?v=tYhGOKpibI0
Pullups - BW x 8; x 7; x 6
Shrugs - 100 x 20 x 3 sets
Abs
NOTES: Considering I opened with 573 in my last meet, I am pretty please that I did 573 for 4 reps with my straps down on my 5th work set tonight!
Monday, April 20, 2009
Phase 3 / Week 4 to USAPL Men's Nationals
Monday
Squat - Bar x 6 x 2 sets; 121 x 6; 165 x 6 x 2 sets; 285 x 5; 341 x 4; 407 x 3 x 2 sets; 456 x 3 x 3 sets; 485 x 3 x 2 sets
Abs
NOTES: Felt pretty good tonight considering my low back has been tight since Friday. Looking forward to getting in my gear next week.
Tuesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 280 x 4; 325 x 3 x 2 sets; 375 x 3 x 5 sets
Rolling DB Ext - 45 x 10 x 2 sets; 60 x 10; 85 x 6 (PR weight)
Tricep Pressdowns - 10 x 4 sets
Rear delts - 20 x 10; 25 x 10; 30 x 10
NOTES: Good quality workout.
Thursday
Deadlift (all sumo tonight) - 165 x 6 x 2 sets; 275 x 5; 341 x 4; 407 x 3 x sets; 485 x 3 x 5 sets
Pull ups (palms in) - 6 x 3 sets
DB Curls - 45 x 10 x 3 sets
Abs
NOTES: I switched back to sumo tonight to let my low back rest. It felt really strong too!
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 205 x 6; 255 x 5; 300 x 4; 350 x 3 x 2 sets; 395 x 2 x 3 sets
NOTES: I felt a slight pull in my left pec on my 3rd set so I shut my bench workout down.
Tricep Pushdowns - 10 x 3 sets
Lat Pulldowns - 10 x 2 sets
Hammer Curls - 10 x 2 sets
Squat - Bar x 6 x 2 sets; 121 x 6; 165 x 6 x 2 sets; 285 x 5; 341 x 4; 407 x 3 x 2 sets; 456 x 3 x 3 sets; 485 x 3 x 2 sets
Abs
NOTES: Felt pretty good tonight considering my low back has been tight since Friday. Looking forward to getting in my gear next week.
Tuesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 280 x 4; 325 x 3 x 2 sets; 375 x 3 x 5 sets
Rolling DB Ext - 45 x 10 x 2 sets; 60 x 10; 85 x 6 (PR weight)
Tricep Pressdowns - 10 x 4 sets
Rear delts - 20 x 10; 25 x 10; 30 x 10
NOTES: Good quality workout.
Thursday
Deadlift (all sumo tonight) - 165 x 6 x 2 sets; 275 x 5; 341 x 4; 407 x 3 x sets; 485 x 3 x 5 sets
Pull ups (palms in) - 6 x 3 sets
DB Curls - 45 x 10 x 3 sets
Abs
NOTES: I switched back to sumo tonight to let my low back rest. It felt really strong too!
Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 205 x 6; 255 x 5; 300 x 4; 350 x 3 x 2 sets; 395 x 2 x 3 sets
NOTES: I felt a slight pull in my left pec on my 3rd set so I shut my bench workout down.
Tricep Pushdowns - 10 x 3 sets
Lat Pulldowns - 10 x 2 sets
Hammer Curls - 10 x 2 sets
Monday, April 13, 2009
Phase 3 / Week 3 to Men's Nationals
Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 5; 374 x 4; 429 x 3 x 2 sets; 485 x 2 x 3 sets; 496 x 2; 507 x 2
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 250 x 5; 295 x 4; 320 x 3; 340 x 3; 385 x 2; 390 x 2 x 3 sets; 390 x 3.5; 390 x 1 (w/ pause)
Pull ups - 6 x 3
Dips - 8 x 1
Abs & Stretch
NOTES: Started wearing my belt again this week. I felt really good tonight. One of the best workouts I have had in a while!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 230 x 6; 275 x 6; 320 x 5; 340 x 4; 365 x 3 x 2 sets; 385 x 2 x 2 sets; 365 x 3 x 2 sets; 340 x 4; 320 x 6; 275 x 8; 225 x 10
Rolling DB Ext - 35 x 10; 45 x 10; 55 x 10; 65 x 10
NOTES: Trained at Red Lerille's in Lafayette, La. Felt really good and blasted right through this workout!
Thursday
Deadlift - 165 x 6 x 2 sets; 231 x 6; 319 x 5; 407 x 4; 451 x 3 x 2; 501 x 2; 518 x 2 x 4 sets
NOTES: Trained at Fletcher's House of Power in Baton Rouge with Wade Hooper and the gang. Felt pretty good 518 was heavier than I planned to go for doubles but it's all good!
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 231 x 5; 319 x 5; 374 x 4; 429 x 3 x 2 sets; 485 x 2 x 3 sets; 496 x 2; 507 x 2
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 250 x 5; 295 x 4; 320 x 3; 340 x 3; 385 x 2; 390 x 2 x 3 sets; 390 x 3.5; 390 x 1 (w/ pause)
Pull ups - 6 x 3
Dips - 8 x 1
Abs & Stretch
NOTES: Started wearing my belt again this week. I felt really good tonight. One of the best workouts I have had in a while!
Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 230 x 6; 275 x 6; 320 x 5; 340 x 4; 365 x 3 x 2 sets; 385 x 2 x 2 sets; 365 x 3 x 2 sets; 340 x 4; 320 x 6; 275 x 8; 225 x 10
Rolling DB Ext - 35 x 10; 45 x 10; 55 x 10; 65 x 10
NOTES: Trained at Red Lerille's in Lafayette, La. Felt really good and blasted right through this workout!
Thursday
Deadlift - 165 x 6 x 2 sets; 231 x 6; 319 x 5; 407 x 4; 451 x 3 x 2; 501 x 2; 518 x 2 x 4 sets
NOTES: Trained at Fletcher's House of Power in Baton Rouge with Wade Hooper and the gang. Felt pretty good 518 was heavier than I planned to go for doubles but it's all good!
Thursday, April 9, 2009
Phase 3 / Week 2 to Men's Nationals
Monday
Squat - Bar x 8 x 2; 165 x 6 x 2; 231 x 5; 319 x 5; 374 x 4; 429 x 3 x 2 sets; 485 x 2; 485 x 1
NOTES: My hips were feeling it so I cut my squat workout short.
Bench Press - Bar x 20; 135 x 8 x 2; 225 x 5; 275 x 5; 315 x 4; 365 x 3 x 2 sets; 385 x 2; 405 x 1.5
NOTES: I was feeling a little torn down on bench as well. I guess all those good weeks of workouts finally caught up to me tonight. I may need to back it down for a couple of workouts to let things heal up a bit.
Wednesday
Bench Press - Bar x 20; 121 x 8 x 2 sets; 165 x 5; 275 x 5; 319 x 4; 365 x 3 x 2 sets; 391 x 2; 396 x 1.5 x 2 sets; 365 x 3 x 2 sets; 341 x 4; 319 x 6; 275 x 8; 225 x 10
Rolling DB - 35 x 15; 40 x 10; 50 x 10; 60 x 10; 70 x 10
NOTES: Not a great workout but good volume.
Thursday
Deadlift - 165 x 8 (conv); 165 x 8 (sumo); 231 x 5 (conv); 231 x 5 (sumo). The remaining sets were all done conventional: 275 x 5; 341 x 4; 402 x 3 x 2 sets; 489 x 2. Added belt: 512 x 2; 545 x 1; 573 x 1
Low Row - Stack x 20; Stack x 8 x 2 sets
Shrugs - 80 x 20; 90 x 20; 100 x 20
Abs
NOTES: I am very pleased with this workout. I had planned to go light tonight but everything was feeling really good. This is the first time I have deadlifted conventional in about 2 years and 573 is an all-time personal best! I should have video up later.
Squat - Bar x 8 x 2; 165 x 6 x 2; 231 x 5; 319 x 5; 374 x 4; 429 x 3 x 2 sets; 485 x 2; 485 x 1
NOTES: My hips were feeling it so I cut my squat workout short.
Bench Press - Bar x 20; 135 x 8 x 2; 225 x 5; 275 x 5; 315 x 4; 365 x 3 x 2 sets; 385 x 2; 405 x 1.5
NOTES: I was feeling a little torn down on bench as well. I guess all those good weeks of workouts finally caught up to me tonight. I may need to back it down for a couple of workouts to let things heal up a bit.
Wednesday
Bench Press - Bar x 20; 121 x 8 x 2 sets; 165 x 5; 275 x 5; 319 x 4; 365 x 3 x 2 sets; 391 x 2; 396 x 1.5 x 2 sets; 365 x 3 x 2 sets; 341 x 4; 319 x 6; 275 x 8; 225 x 10
Rolling DB - 35 x 15; 40 x 10; 50 x 10; 60 x 10; 70 x 10
NOTES: Not a great workout but good volume.
Thursday
Deadlift - 165 x 8 (conv); 165 x 8 (sumo); 231 x 5 (conv); 231 x 5 (sumo). The remaining sets were all done conventional: 275 x 5; 341 x 4; 402 x 3 x 2 sets; 489 x 2. Added belt: 512 x 2; 545 x 1; 573 x 1
Low Row - Stack x 20; Stack x 8 x 2 sets
Shrugs - 80 x 20; 90 x 20; 100 x 20
Abs
NOTES: I am very pleased with this workout. I had planned to go light tonight but everything was feeling really good. This is the first time I have deadlifted conventional in about 2 years and 573 is an all-time personal best! I should have video up later.
Saturday, April 4, 2009
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
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
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