Competition Phase, Week 3 to LA State Meet

Yeah, well I jumped right in to a competition phase and plan to do a tune up meet in Louisiana on Jan 16. So, here we go...

MONDAY
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 275 x 4; 319 x 1; 363 x 1. Put on Bl/Bk Katana: 3-board - 457 x 3; 540 x 3; 557 x 3. 2-board: 595 x 2 x 2 sets; 606 x 2; 628 x 2
Notes: For videos, visit www.youtube.com/titan500

WEDNESDAY
Deadlift - 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 5; 365 x 4; 425 x 3 x 2 sets; 455 x 3 x 5 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 3 x 2 sets; 315 x 2 x 4 sets; 365 x 2
Lat Pulldowns - 10 x 3 sets
Hammer Curls - 10 x 3 sets
Tricep Pressdowns - 25 x 2 sets

FRIDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 3 sets; 365 x 6; 315 x 12; 225 x 31
Rack Lockouts (Pinky on ring) - 405 x 3 x 2 sets; 425 x 3; 435 x 3; 455 x 2.5

SATURDAY
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 275 x 5; 325 x 4; 385 x 3 x 2 sets; 415 x 3 x 5 sets
Hammer Lat Pulls

Phase 3, Week 4 to The Arnold!

NOTE: I skipped Phase 3/Week 3 and went straight to Week 4 because I am going to start shirting up next week to do a tune up meet for the Arnold. The plan is to do the Louisiana State Meet on January 16th and then begin a 7-week competition cycle for The Arnold!

MONDAY
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5 x 2 sets; 286 x 4; 325 x 3 x 2 sets; 375 x 3 x 4 sets; 380 x 3
4-Board - 385 x 3; 407 x 3; 429 x 2.5
Triceps Pressdowns - 10 x 3 sets
Wrist Roller

WEDNESDAY
Deadlift - Off a 4" block: 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3 x 4 sets; 405 x 5
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets. POR 3-board: 315 x 3 x 3 sets
Lat Pulldowns - 12 x 3 sets
Wrist Roller

FRIDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 255 x 5; 300 x 4; 350 x 3 x 2 sets; 395 x 2; 405 x 2; 415 x 2; 430 x 1; 460 x 1 (miss); 405 x 2
Tricep Pressdowns
Front Delt Raises
Shrugs
Hammer Curls

SATURDAY
Squat - Bar x 10 x 2; 135 x 8 x 2 sets; 225 x 6 x 2; 315 x 5; 405 x 10

Phase 3, Week 2 to The Arnold

MONDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 315 x 4; 365 x 3 x 2 sets; 405 x 2 x 5 sets
Floor Presses (POR) - 275 x 3; 315 x 3; 365 x 2; 315 x 5 x 3 sets
Delt Shrugs - 20 x 12 x 3 sets
Hammer Curls - 50 x 10 x 2 sets

WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 260 x 5; 300 x 5; 320 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 4; 300 x 6; 260 x 8; 225 x 10
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3; 495 x 2; 585 x 1; 405 x 6
NOTES: All bench press sets done with a pause at top and bottom on each rep. All deadlift work done with no belt.

FRIDAY
Bench Press (POR) - Bar x 20 x 2; 135 x 8 x 2 sets; 225 x 5 x 2; 275 x 4; 315 x 3 x 4; 365 x 3
Rack Lockouts (POR) - 315 x 3; 405 x 3; 425 x 3; 445 x 3
Triceps Pressdowns/Front Plate Raises superset
Hammer Curls/Shrugs superset
Wrist Roller

SATURDAY
Squat - Bar x 10 x 2; 165 x 8 x 2; 231 x 6; 286 x 5; 341 x 4; 407 x 3 x 2 sets; 457 x 3 x 5 sets
Bench Press - Bar x 20 x 2; 135 x 8 x 2; 185 x 6; 225 x 6; 275 x 6 x 5 sets

Phase 3, Week 1 to The Arnold

MONDAY
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5; 275 x 3; 319 x 3 x 2 sets; 368 x 3 x 3 sets; 370 x 3; 370 x 2
3-Board w/ Chains - 275 + 120 x 2; 341 + 120 x 0; 319 + 120 x 2 x 3 sets
3-Board POR - 385 x 3 x 3 sets
Tricep Pressdowns - 10 x 3 sets
Low Rows (Wide) - 10 x 3 sets
Hammer Curls - 10 x 2 sets
Shrugs - 20 x 2 sets
Leg Raises - 15 x 2 sets

WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 230 x 5; 280 x 5; 320 x 4; 345 x 3 x 2; 370 x 2 x 2; 390 x 1; 405 x 1; 365 x 2; 335 x 3; 315 x 4; 275 x 6; 225 x 8
Wide/Palms-In Pull-ups - 6 x 3
Rope Triceps Pressdowns - 30 x 1; 20 x 2

FRIDAY
Bench Press - Bar x 20 x 2 sets; 99 x 8; 123 x 8; 143 x8; 148 x 8; 231 x 6 x 2 sets; 319 x 2 x 2 sets. 3-Board - 319 x 3 x 6 sets
Hammer Lat Pulls - 10 x 3 sets
Shrugs 80 x 20 x 3 sets

SATURDAY
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 5; 425 x 5 x 5 sets
Incline DB Presses - 40 x 10; 60 x 10 x 2 sets; 80 x 5 x 3 sets
Lat Pull Holds
Spider DB Curls

Phase 2, Week 4 to The Arnold

MONDAY
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5; 275 x 4; 319 x 3 x 2 sets; 363 x 3 x 5 sets

WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 385 x 1 x 4 sets; 390 x 1; 365 x 2 x 2 sets; 340 x 3; 315 x 5; 275 x 7; 225 x 9
JM Presses - 115 x 8 x 3 sets
Single Arm Pressdowns - 2o per arm; 25 per arm
Low Row - 12 x 3 sets
Hammer Curls - 55 x 8 x 3 sets

FRIDAY (AM)
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 4 sets; 385 x 2

SATURDAY
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 5; 365 x 5; 405 x 5; 475 x 1; 525 x 1
Bench Press - Bar x 20 x 2 sets; 143 x 8; 143 x 6; 231 x 3 x 8 sets (varying grip from narrow to pinky on ring)
Hammer Lat Pulls - 10 x 3 sets (up to 3-45 & 25 on each side)
Triceps Pressdowns - 10 x 3 sets

Phase 2, Week 3 to The Arnold!

TUESDAY
Bench Press - Bar x 20 x 2; 135 x 8 x 2; 185 x 6; 250 x 5; 295 x 4; 340 x 3 x 2 sets; 385 x 2 x 4 sets; 395 x 1
Rolling DB Ext - 45 x 10; 65 x 10 x 3 sets

WEDNESDAY
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 315 x 4; 365 x 3 x 2 sets; 405 x 2 x 4 sets; 405 x 7
Reverse Hypers - 10 x 3 sets
Hammer Lat Pulls - 10 x 3 sets

ARNOLD SPORTS FESTIVAL

The Arnold Sports Festival rankings have just been finalized and I am excited to announce that I will be lifting in the IPF Titan Pro Bench Bash to be held in conjunction with the Arnold Classic in Columbus, OH March 6-7, 2010. For those not familiar with this event, it is invitation only and you have to qualify at a national or international event. It is a tremendous honor to be lifting on the Arnold stage! In my opinion, this is the second biggest competition on the planet just behind IPF Open Bench Worlds, so I a stoked to get to lift in the meet!!

As you can see on this link, http://usapowerlifting.com/nationals/arnold/2010/10ARNOLD_bp.htm, I was ranked 5th out all the lifters in the 220 pound class through the Super Heavyweight class. Time to start turning the intensity up in my training because March will be here before you know it!

Phase 2 / Week 2 to.....

TUESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 5; 340 x 4 x 2 sets; 365 x 3 x 2 sets; 390 x 2 x 2 sets; 365 x 3 x 2 sets; 340 x 5; 315 x 6; 275 x 8; 225 x 10
Dips - 8 x 3 sets

WEDNESDAY
Squats - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6 x 2 sets; 315 x 5 x 4 sets; 315 x 10
Straight Leg DL - 225 x 6 x 4 sets
Lats - Hammer Pulls 10 x 3 sets