Phase 3, Week 2

This week was very difficult for me to train due to attending a Cybex sales meeting in Medway, MA.

Monday
Did not train

Wednesday
Bench - Worked up to 315 x 3

Friday
Bench - 335 x 3 x 2 sets; 385 x 2 x 4; 425 x 2
Squats - Bar x 8 x 2 sets; 135 x 8 x 2; 185 x 6 x 2; 225 x 5; 275 x 4; 315 x 3; 365 x 1; 405 x1
Note: This is the heaviest I have been squatting since tweaking my hamstring on 12/18. I am very pleased with tonights workout. If I can do 405 then I should be able to start back training on a regular schedule. If all goes well, I am going to lift in the Brother Bennett Invitational on 3/29.

A Powerful Message

Rick Burgess, of the Rick & Bubba Show, took the opportunity to speak at the memorial service for his 2-year old son William Bronner Burgess (also known as Cornbread on the show). Bronner had accidentally drowned in the swimming pool at their house this past Saturday. Rick delivers a powerful message showing his family's strong faith in God and helps us to understand what we can do to honor his Father and his son during this earthly tragedy.

I was so blown away at the awesome strength the Lord gave Rick to speak at his son’s celebration service that I wanted to share the You Tube clips of Rick speaking.

Click the links below and watch as Rick shares his heart with you. Praise God for using this man and his wonderful Christian family to further the Lord’s kingdom.

Part 1: http://www.youtube.com/watch?v=5PUHUZWyFeg
Part 2: http://www.youtube.com/watch?v=B7aNDixS2J0
Part 3: http://www.youtube.com/watch?v=DUT8Bk6Ou90

As of just a minute ago, there have been 260,053 people that have viewed these clips. How awesome. I pray that their lives were as touched by listening to Rick share from his heart, as I was.

Please keep praying for the Burgess family. Please use this as an opportunity to share the Lord with others. Rick gives us that challenge in his message.

Have a blessed weekend.

Phase 3, Week 1

Monday
Squat - 45 x 8 x 2 sets; 95 x 8 x 2; 135 x 8 x 2; 185 x 8; 225 x 8 x 2; 185 x 8; 135 x 8
Bench - 315 x 3 x 2 sets; 365 x 3 x 4; 385 x 3
Accessory: Triceps & Abs
Notes: I decided to test out my hamstring. It actually felt really good although I obviously did not go very heavy. I tried to be explosive on the reps and I did not feel anything in it. Hopefully that is a good sign and I will be able to start pushing the numbers up in the coming weeks.

Wednesday
Bench - 315 x 3; 365 x 2
Back/Biceps/Abs

Friday
Bench - 315 x 4; 355 x 3 x 2 sets; 405 x 2 x 4 sets; 405 x 4
Deadlift - worked up to 309 x 3 x 2 sets (1 conventional & 1 sumo)...hamstring felt pretty good.

Saturday
Back/Biceps -

Phase 2, Week 4

Monday
Bench - 315 x 3 x 2 sets; 365 x 3 x 4 sets; 365 x 5

Wednesday
Bench - 315 x 3 x 2 sets; 340 x 2 x 2 sets; 365 x 1; 385 x 1; 405 x1; 315 x3

Friday
Bench - warmed up to 315 x 3; Katana (Cstm) - 405 x 3; 475 x 2; 525 x 1; 565 x 1
Note: Trained at Paul Fletcher's House of Power in Baton Rouge LA. I haven't been in my shirt since Bench Press Nationals in November, so I decided to put my shirt on for some lifts. I had Adrian Serio, Wade Hooper and Rich Blaumuller spotting.

I am resting my hamstring for a couple of weeks. I did some very, very light straight leg deadlifts Wednesday night with no issues. I am hoping to get it healed up in time to do the Brother Bennett Invitational.

Phase 2, Week 3

Monday
Squats - 225 x 5; 275 x 3; 225 x 6 x 2 sets
Bench - 355 x 3 x 2 sets; 405 x 2 x 5 sets

Wednesday
Missed

Friday
Bench - 320 x 3 x 2 sets; 365 x 2 x 5 sets
Deadlifts - 135 x 3

My hamstring is still too tender to squat or deadlift. I am going to rest it the remainder of January and see how it feels going into February. This may put a damper on my chances of competing in the Brother Bennett meet at the end of March.

Upcoming Meet Schedule:
March 29 - Brother Bennett in Bay St. Louis, MS (3-lift)
June 25-28 - IPF Bench Worlds in Prague, Czech Republic
September - USAPL Bench Press Nationals in Charlotte, NC

Phase 2, Week 2

Due to the hamstring injury, traveling during the holidays and being sick most of the week, I didn't get too much done. Here is a recap of my only workout:

Thursday
Bench - 340 x 3 sets x 2; 385 x 3 sets x 2; 410 x 2 sets x 2
Squats - worked up to a very cautious 225 x 4, then a 225 x 3. Did want to push it (hammy)

Wilson and I are headed to Memphis for the Liberty Bowl later this afternoon. GO DOGS! I hope to get back on track with my workouts next week.

Merry CHRISTmas!

Matthew 1:21 - "She will give birth to a son and you will call him JESUS because he will save the people from their sins."

Merry CHRISTmas to all! May we remember this day the real reason to celebrate this season.

Phase 2, Week 1

Well, this week didn't go as planned. I injured my hamstring on Monday night and my workouts are cut short with the holidays and all. Anyway, here is what the week looked like:

Monday
Squat - 415 x 3 x 2 sets; injured hamstring on first rep of first set with 495
Bench - skipped to go home and ice hammy

Thursday
Bench - 335 x 3 x 2 sets; 380 x 3 x 2 sets; 385 x 3; 405 x 3; 430 x 1
Deadlift - Did not deadlift due to hamstring, but it is feeling much, much better

That is going to be it for this week.