Training and Ramblings

Catching up

2011-12-30T15:41:00.003-05:00

Well, what a trip -- after a 12 hour haul on Saturday, I was surprised I was up for training at all. I did a ton of conditioning during the holiday and made it to a 24 Hour Fitness on Tuesday to bench...then a 16 hour haul home on Wednesday. Nice trip, lots of driving.

Sunday (Christmas)
*My wife and I took a three or so mile jog. It was balls cold in Missouri, so we bundled up. It was actually a bit refreshing and the cool air was very crisp. Nice rural community with a town square and all (not my hometown or hers). We jogged through downtown and into a large nice midwestern park and back around through some side streets.

Monday
*My wife and I did hill sprints in aforementioned park. Pretty steep and long, but much colder than Sunday. It was in the mid-twenties, which brings back memories, but not fond ones.

*Monday we made the drive to Kansas City (which was about five hours), stopping along the way a few times for memories. When we arrived in KC, I felt all pent up and went for another jog before dinner. I went another three or so miles through a very sketchy neighborhood into a not so sketchy neighborhood where I ran a few hills. I then proceeded back into the sketchiness and am still around to tell the tale.

Tuesday
*My wife and I went on the same jog I did the night before. All the hoodlums were still sleeping, so instead of sketchiness it was just grimey. Oh well.

@ 24 Hr. Fitness
1) Bench -- 75% x4x5 (225)
2) Incline -- 10 x135, 8 x185, 6 x225
3) Incline Flys -- 45x8, 55x8, 65x8
4) Dips -- 5 sets
5) Plate Raises--Pressdowns--Face Pulls 3x10/10/10

Wednesday
*The big haul...16 hours...KCMO to NC

Thursday
1) Deadlift -- 75% x4x5 (410)
2) Shrugs 5x10
3) Rows 3x15
4) Pullups 4 sets
5) Curls 3 sets

Friday
*My wife and I went for another jog (4 miles) around the lake.

Good week and all caught up!

More Liftin' and Visiting the Doctor

2011-12-22T17:20:00.003-05:00

Wow, what a visit. For a 250-260 (depending on the day and time) pound guy, my blood pressure is sweet. 104/62 -- what what? I'm not even trying to keep it down. I eat butter, whole eggs, salt, meat...all the things you're not supposed to. I guess it is all about training and not eating crap all the time (just some of the time). I'm waiting to get my cholesterol numbers, etc...so I'm not out of the woods yet, but close. I also got a tetanus shot which is making my arm pretty sore. I guess its necessary? There must be an abundance of rusty nails around for to step on. I also got to wear a sweet paper gown!

Training:
1) Deadlifts -- 5x5 @70%
*While deadlifting, I got a wild hair/bored and worked up so...this is how it shook out:
385 x3x5 (70% of training max)
405 x3
455 x2
505 x1
560 x1
385 x2x5 (to finish the 5x5)

2) Shrugs -- 5x10, finishing with 455

3) Rows (T-Bar w/V-Handle) 5x15

4) Pullups -- 5x1, 5x2 (Negatives)

5) Curls -- 3x10

I'm definitely good for over 600 in the deadlift. The 560 was pretty easy, I just got light-headed (maybe from the blood work earlier today?), so I called it.

No conditioning today -- maybe I should have, but I wasn't up for it.

Training and Such

2011-12-21T16:54:00.002-05:00

Officially on vacation now -- the moniker above fits my current state of mind. For the next few days especially. I am not looking forward to the holidays and family gatherings and such, so WWHRD will serve me well. Like I said, lots of training and disengagement.

Monday was only conditioning -- hills, more than Saturday.

Tuesday was for the bench:

Bench Press
5x5@210 -- which is pretty light, but my bench is god awful...god awful. I am really going to be pushing this.

Push Press -- 3RM (225)
*I could have done more, but had to clean the weight up, therefore I could not do more (because I couldn't clean more).

Incline:
135 x10
185 x10
205 x10

Dips, Tricep Extensions

Sprints (100 yds x5, 50 yds x3)

Wednesday -- I debated on doing anything today as I was stranded at the car dealer service center all morning and it was raining. Again WWHRD...I went for a run (about two miles). I probably should have done something else, as tomorrow I deadlift and squat, but whatever...I'll get it done.

COLD!

2011-12-18T09:46:00.008-05:00

Well, well, I was totally off yesterday. It did get cold (well relatively speaking anyway). We got a...hard freeze...last night! We finally pulled up our turnips and rutabagas from the garden yesterday (tiny little guys, mostly for greens). Only a month/six weeks from tomato seedlings. I'm going to rig up a hot light and fan in the basement. It will be epic -- something like this:

It was still in the mid-fifties yesterday, so hills were in shorts as advertised. Prowler today.

We're making the big X-Mas trip to Missouri to see family this year. Not only do I dread the drive, but the feeling of claustraphobia (both in the car and other people's houses). I'm going to take the prowler along this year -- the goal is three times in five days. I'm also going to find a gym on the 27th.

In honor of my X-Mas feelings...

Today is Saturday

2011-12-17T13:23:00.003-05:00

12/17/2011

Today is for squats. I'll run hills today as well. It is like 60 degrees in North Carolina. This is perfectly acceptable to me, as I hate winter and cold (childhood trauma), but this is going too far. Why is it so warm? It hasn't been cold yet -- my wife and I have only turned the heat on like three times. It's almost X-Mas -- wow. I'll be running hills in shorts...shorts!..in December!!

Anyway -- Squats:
5x5 @70% (350)

This is week one of 5's. I'm using a conservative training max of 500, so it should be pretty easy to hit all reps, etc... for the full cycle. Next week will be 4x5 @ 75%, then 3x5 @ 80%, then three weeks of triples, doubles, etc... It's all mapped out, so I'll be running on autopilot.

Good Mornings (Buffalo Bar):
3x10 -- slow and light, but going slow made them tougher, so light is a bit misleading. Good work

Step ups (Buffalo Bar):
3x10

Sit ups:
3x10

I watched The Big Lebowski for the umpteenth time last night. I've been watching this movie since I was in high school. I always find something new that tickles me...this time it was:

I have seen this scene a dozen times, but never laughed as hard as last night.

7/10

2011-07-10T21:22:00.003-05:00

-2 pounds last week

AM Conditioning:

Hill Sprints x20 PR (Grass Hill)

PM Training:
Squat (Buffalo Bar):
290 x5
335 x5
385 x5

Deadlift:
290 x5
335 x5
385 x5

**I pulled back on both training maxes. I think this will help with recovery in my hips and knees. Both lifts are on the wayyy light side, but better there than too heavy right now.

Narrow Squat:
225 x2x10
275 x10

Abs

a/o

7/8

2011-07-08T17:52:00.001-05:00

AM Conditioning

Sprints:
50 yards x 10 sprints (rest = walk back)

a/o

7/6 and 7/7

2011-07-07T15:02:00.003-05:00

7/6

AM Conditioning
Treadmill Inclines -- 30 minutes

7/7
AM Conditioning
Eliptical Intervals x25 mins

PM Training
Military Press
3x12

Upright Rows
3x8

T-Bar Rows (V Handle)
5x8

Giant Set
Lat Raises x15
Front Raises x15
Curls x15
Shrugs x15

3 Rounds

a/o

7/4 and 7/5

2011-07-05T15:48:00.002-05:00

7/4

AM Conditioning:
Sled Drag -- 10 x120 yds w/2 plates (alternate forward x5 and backward x5)
Lap w/2 plates (probably 1/4 mile)

7/5

AM Conditioning
Treadmill -- 3.0 x2 mns.; 5.0 x2 mns.; 7.0 x1 mn

Increased speed by .1 each round, 5 rounds

PM Training:
Bench
up to 275 x3x3

Narrow Grip w/70 lb. chain:
185 x5x5

Dips:
3xfail

Tricep Extensions:
3x12

DB Overhead Extensions (1 arm)
3x8

a/o

7/3

2011-07-03T16:39:00.002-05:00

Weigh in -- 3 pound loss

7/3

AM Conditioning:
Hill Sprints x15 (Grass Hills)

PM Training:
Squats:
up to 385 x5

Block Pulls:
245 x3
295 x3
335 x3
425 x3
475 x3
515 x3
565 x2
605 x1

Front Box Squat:
135 x5
185 x5
225 x5
275 x3
135 x20

Tri-Set:
Each x10, 3 sets
Decline Situps --> BW Lunges --> Back Raises

a/o

7/1

2011-07-01T10:47:00.001-05:00

AM Conditioning

Treadmill incline -- 6.0-15.0, 3.0 mph - 3.5 mph, 30 minutes

a/o

6/29 and 6/30

2011-06-30T16:16:00.003-05:00

6/29:

AM Conditioning
Treadmill -- 3.0 mph, move incline from 6.0-15.0 (max), going up every two minutes

30 minutes total (20 going up and 10 coming down)

6/30:

AM Conditioning:

Hill Sprints x12 (grass hill)

PM Training:

Accessory work (Lats, upper back, biceps)

Bent Rows:
Bar x12
135 x8
185 x8
225 x8
275 x8
315 x8

Shrugs:
245 x10
335 x10
385 x10
425 x10
475 x8

T-Bar Rows (V Handle):
2 plates x2x10
2 plates/quarter x2x10
3 plates x10

Superset:
Face Pulls x20
Lat Raises x8

3 sets

DB Curls:
3x8

Reverse Curls:
3x8

a/o

6/27 and 6/28

2011-06-28T14:54:00.002-05:00

6/27:

Conditioning
Sled Pulls in grass x 10 (alternating forwards and backwards) -- ~120 yds.
(2 plates)

AM

6/28:
AM -- Conditioning
Treadmill
2 mins x 3.0
2 mins x 5.0
1 min x 7.0

Repeat x5

Training:
Bench:
warmup
225 x5
245 x5
280 x5

175 x5x10 (various grips)

DB Bench:
60 x5
90 x5
120 x5

Military Press:
135 x3 (2 sets)
155 x3
165 x3
185 x3

Tate Presses
3x8

JM Press:
3x8

**Played around with these to find a groove -- don't know if they are a keeper. I used to do them wrong all the time, but could load some weight up. I think I'll dump them for now and find a more reliable exercise.

Thursday is back and accessory -- I'll be moving my DL to Sunday. I can't take two low/mid back heavy days a week.

a/o

6/26

2011-06-26T11:30:00.001-05:00

Conditioning and Squats:

Hill Sprints:

6 x grass hill
6 x big hill

**Protein Shake**

1 hour later

Squats:
warmup
345 x5
365 x3
385 x1

Back Raises:
5x12

Situps/Leg Raises:
3x12

a/o

6/25

2011-06-25T13:53:00.001-05:00

No training -- off

Weigh in -- 5 lb. loss this week

Today is a free day. I haven't eaten much all day and am loving it. I really don't enjoy eating all that often during the day. I'll have a large dinner and back on the stick tomorrow.

a/o

6/23 and 6/24

2011-06-24T12:08:00.002-05:00

6/23:

Back and Conditioning:

Treadmill Intervals:
(Post training-- missed the AM cardio due to work)

2 mn. walk (3.0)
2 mn. jog (5.0)
1 mn. jog/sprint (7.0)

repeat x 5

Back:
DL:
warmup
365 x3
385 x3
405 x3

DB Rows:
up to 120 x20/20

Machine Rows:
3x12

Back Raises:
3x12

Curls
3x12

*I must have more organization to my accessory work. I'm trying to keep it on the easy/light side, but there is no real rhyme or reason for exercises, etc...

6/24:

Cardio:

Eliptical x10 mn
Stairmaster x10 mn
Treadmill Incline x10 mn

Weigh-in tomorrow.

a/o

6/21 and 6/22

2011-06-22T12:27:00.002-05:00

Tuesday:

Conditioning:
10 x grass hills

*No big hill today -- I guess a bit of recovery, but I did them with no rest (except the walk down), so it was worthwhile.

Traning:

Bench Press:
warmup
225 x3
280 x3
295 x3
315 x3

Military Press:
warmup
135 x3
150 x3
160 x3
170 x3

Dips:
3 x fail

Machine Dips:
3 x10

Tricep Extension (Incline):
3 x12

Pressdowns:
3 x12

Shoulder Circuit:
2 rounds, 10 reps per exercise
Front Raises --> Side Raises --> Bent Raises

6/22:

Conditioning -- Treadmill x 20 minutes, 6-12 Incline

a/o

6/19 and 6/20

2011-06-20T12:27:00.002-05:00

6/19:

Conditioning and Squats:

Hill Sprints:
5 x grass hill (30 yds.) -- I guess this was more of a warmup as it is shorter. It was pretty easy, but got my wind up. I felt pre-fatigued for the big hill.

5 x big hill (75 yds.) -- Much tougher than above and I about lost my lunch...although it was before 8 AM and I hadn't eaten yet. I guess I almost lost the Chinese food I had for a cheat meal Saturday night.

****Protein Shake****

1 hr. later:

Squats:
warmup to:
325 x3
345 x3
365 x10 -- still quick and easy. I think I'm good for close to 500 in the squat right now, but I'm keeping it light and quick. This (hopefully) will keep me healthy.

Lunges:
---axed, my knees were hurting. I'm "listening" to my body as a new training method. I used to disregard this sort of thing, but I'm all about staying "healthy" now...? Wow, I never thought I'd say that...

INSTEAD:
Back Raises
3 x12 w/40 lb. vest and 20 lb. medicine ball

Abs -- superset decline situps and leg raises.

6/20:

AM Sled -- about a mile with two plates. I'm going to increase the weight on these (3 plates on Wednesday).

Eating is on schedule and solid each day.

a/o

6/16 and 6/17

2011-06-17T09:10:00.002-05:00

6/16

Deadlifts and Conditioning:

DL:
275 x4
300 x4
350 x2x3
405 x5x3

**Fast clean reps.

Bent Rows:
3x12

Pullups:
3xfail

Back Raises:
3x12

Conditioning:
Hills x6 (street)

6/17

Conditioning:
Sled x5 laps (forward x2, backward x2, mix x1)

Need to cut the volume a bit on the main lifts. My hips are sore (in a bad way) and I want to avoid a repeat of old injuries. I'm especially paying attention to my hips and knees.

a/o

6/14 Bench Training and Conditioning

2011-06-14T21:53:00.003-05:00

6/13

Hills x5

**About a 75 yd. hill sprint at a steep grade. I will be working on this hill at least twice a week.

6/14
Bench Training

Sheiko Pyramid:
50 x6 (175)
60 x5 (210)
70 x2x4 (245)
75 x2x3 (265)
80 x2x2 (280)
75 x2x3 (265)
70 x4 (245)
65 x6 (225)
60 x8 (210)
50 x10 (175)

Military Press:
50 x5 (95)
60 x4 (115)
70 x2x3 (135)
80 x5x3 (150)

DB Bench:
3x12

Dips:
3xFail

Cable Extensions:
3x12

Treadmill:
3.0-3.5 @6-12 incline x30 minutes

Weigh in tomorrow morning (1st official)

a/o

6/11 Squat Day

2011-06-12T18:01:00.003-05:00

Saturday 6/10 -- OFF

Sunday 6/11

Sheiko Squat (450 max)
50 x5 (225)
60 x2x4 (275)
70 x2x3 (315)
80 x5x2 (365)

**All were fast, clean reps. Probably underestimated my max (intentionally so). Starting too light will help me continue to progress to a 500 squat again.

Lunges:
Bar only x3 x12

**Saving my hips. No need to work heavier yet. Too many injuries and such from doing that. I'll work up over the next few weeks.

RDL:
135 x3x12

**Same as lunges.

Treadmill Incline
3.0-3.2 mph x6-12 incline x 20 minutes.

a/o

#2 and 3/90

2011-06-09T15:52:00.002-05:00

Wednesday 6/8:
HIIT Cardio (Treadmill, progression)

Thursday 6/9:

High Volume/Low Intensity Pull

Pulldowns -- 5x12
Machine Rows -- 5x12
Stiff Arm Pulldowns -- 5x12
DB Shrugs -- 3x12
Rear Delts -- 3x12
Cable Row -- 3x12
DB Curls -- 3x12
Machine Curls -- 3x12
Reverse Curls -- 3x12

Cardio: 2o mns., Incline Treadmill

#1/90

2011-06-07T16:47:00.004-05:00

Moderate Volume/Intensity Lower body:

Weight: 272
Time: 45 minutes

**Still nursing a knee injury. Took all exercises light as I'm just getting over it. I will push legs next week with my heavy workout.

Squats:
135 x12
235 x10
275 x8
315 x6
225 x12, Leg Extensions x12

DB Lunges:
BW x12
50 x10
60 x8
70 x6
40 x12, Leg Curls x12

Seated Calf Raises:
1 plate x 12
2 plates x10
3 plates x8
4 plates x6
3 plates x12, Standing Calf Raises x12

Machine Crunches:
x12, 10, 8, 6, 12 -- Standing Cable Crunches x12

I am going to be posting my workouts and eating as a means for keeping myself on track.

Goal Weight: 245
Finish Date: 9/7/11

Today's eating:
1. 2 whole eggs/2 slices WW toast
2. Chicken Chili, Salad, Plums
3. Shake, Peanuts, Orange
4. WW Pizza w/tomato, beef, basil, squash (homemade)
5. Chicken breast (1/2)

Eats as of tomorrow (from here on)
1. 3 whole eggs/2 slices WW toast (or fruit, oats)
2. Shake w/oats
3. Chicken Chili, Salad
4. Chicken breast (1/2) w/fruit or bread
5. Dinner (Protein, Carb, Veg)
6. Cottage Cheese or other protein snack

Training Split:
Sunday -- Cardio (20 mn/steady state); Upper Body Push
Monday -- Cardio (HIIT, AM)
Tuesday -- Cardio (20 mn/steady state); Lower Body
Wednesday -- Cardio (HIIT, AM)
Thursday -- Cardio (20 mn/steady state); Upper Body Pull
Friday -- Cardio (HIIT, AM)
Saturday -- OFF (as of now it will include two cheat meals as long as I don't cheat during the week)

The steady state workouts will be AM sled. The HIIT workouts will vary from sprints, hills, treadmill, bike, or eliptical. I must keep a rotation on cardio.

Training will be on rotation. I will have a Low Volume/High Intensity day, followed by Moderate Volume/Intensity, followed by High Volume/Low Intensity.

Taking pics tonight, will post at the end.

Here we go!!

Conditioning

2009-01-22T19:37:00.002-05:00

Jump Rope:
4x50 speed

Med Ball Slams:
3x15

Sledgehammer:
3x10/10

Sled:
30 minutes continuous w/110 lbs.

A/O

#15 of 60

2009-01-21T20:21:00.002-05:00

Shoulders/Triceps

Moderate Volume/Moderate Intensity

DB Military (Seated):
up to 100s x10, 10, 8

Set #4 (Drop Set):
100s x10
80s x5
70s x5
50s x6
30s x6
20s x4

Wow! That was tough!

Upright Rows:
95 x12
115 x12
135 x8, 115 x4

Lat Raises:
25 x3x12

KB Snatches:
70 x3x5

Tricep Death (Swiss Bar):
155 x10/3 board, x10/4 board, x10/5 board
205 x8/3 board, x8/4 board, x8/5 board
225 x6/3 board, x6/4 board, x6/5 board (RP)

Superset:
Face Pulls x20
Tricep Extensions x15
3 sets

Prowler:
High Handles
90 xdown/back
180 xdown/back x2 sets
230 xdown/back
270 xdown (low handles)
320 xback (low handles)

Wow! That was tougher!

A/O

#14 of 60

2009-01-19T20:20:00.001-05:00

Legs

High Volume/Low Intensity

Belt Squats:
25 x10
70 x10
115 x10
165 x10

*210 x20
*255 x20
*300 x20
*345 x20
*Work Sets

CB Lunges:
Bar x10/10
95 x10/10
135 x10/10

Elevated GHR:
BW x15
Purple Band x2x10

Leg Extensions/Leg Curls:
85 x20/20 x 2 sets

Prowler:180 x5 trips (one length)

A/O

#13 of 60

2009-01-16T19:24:00.002-05:00

Chest/Biceps

Low Volume/High Intensity

Swiss Bar Bench:
warmup
add 2 chain/side (80 lbs.)
115 x5 w/chain
155 x5 w/chain
205 x3 w/chain
255 x3 w/chain
275 x2x3 w/chain

Strip set:
215 w/chain x6
to
165 w/chain x6
to
115 w/chain x6
to
Bar (65) w/chain x6

DB Bench:
100s x15, 10

Blast Strap Pushups
3 sets xfail

EZ Bar Curls:
45 x6
65 x6
85 x6
105 x6
125 x6

Seated DB Curls:
45s x6
55s x2x6

Prowler:
90 (45 per side) x down/back (20 yards or so each way)
180 (2 45s per side) x down/back
270 (3 45s per side) x down
360 (4 45s per side) x back
450 (5 45s per side) x down
500 (5 45s per side + 25 per side) xback

Down to 291 today...

A/O

#12 of 60

2009-01-14T19:54:00.002-05:00

Shoulders/Traps:

Moderate Volume/Moderate Intensity

Push Press vs. Average Band:
95 x6
115 x6
125 x6
135 x6

*Band looped under DBs, quite a bit of tension at the top

Seated Arnold Press:
50 x12
60 x3xfail (10-12)

Seated Lat Raises:
30 x3xfail

Shrugs:
405 x4x20-25

Upright Rows:
135 x3x8

Face Pulls (purple band):
2 sets

a/o

#11 of 60

2009-01-12T19:04:00.003-05:00

Back/Triceps

Moderate Volume/Moderate Intensity

DB Pullovers:
20x20
50x10
*100 x4x10

*Work Sets

Chest Supported Rows: (Narrow Grip)
45 x10
70 x10
*115 x3x10

*Work Sets

Back Raises w/50 lb. sandbag:
3x10

Pulldowns (Parallel Grip):
4x15 (various)

Seated Rows: (Narrow Grip)
3x15
*150 x1x15 (all out)

FB Pushdowns:
30 x15
55 x3x15

4 Board Press:
135 x10
225 x10
275 x10
315 x10

Inc. Tate Press:
50 x3x10

a/o

#10 of 60

2009-01-11T13:19:00.003-05:00

CB Box Squat:
Bar x15
135 x12
225 x12
*315 x12
*365 x8
*405 x8
*225 x20 (Rest-pause)

*work sets

SSB Walking Lunges:
Bar x10
135 x2x10

DB RDL:
100s x3x10

Superset:
Leg Curls//Leg Extensions
50 x15/15
60 x2x15/15

Mechanical Ox Calf Raises:
3x15

Down to 295 today...

a/o

#9 of 60

2009-01-09T20:00:00.003-05:00

Thursday -- Cardio 30 mns.

Friday:
Weight 296 (-2) BF: 20.8%

Chest/Biceps
Moderate Volume/Moderate Intensity

Incline Bench:
185 x8
185 w/40 lb. chain x8
185 w/80 lb. chain x8
185 w/120 lb. chain x7
185 w/200 lb. chain x4
185 x10

DB Bench:
80s x4x12

Purple Band Crossovers:
4x15

Dips:
50 reps (5 or 6 sets)

FB Curls:
95 x8
105 x3x8

Concentration Curls:
2x15-20

Seated DB Curls:
3x10-20

a/o

#8 of 60

2009-01-07T19:19:00.002-05:00

Shoulders

High Intensity/Low Volume

Log Press:
Swiss Bar warmup to 185...

Log:
180 x3 (Empty Log)
190 x3
200 x2x3
220 x1
230 x1

FW Shrugs:
140 x10 (each)
190 x2x6 (each)

Light Abs

Cardio yesterday morning 30 mins.

a/o

#7 of 60

2009-01-05T19:07:00.003-05:00

Back and Triceps

High Volume/Low Intensity

Chest Supported Rows: (narrow grip)
100 x12
120 x3x12

Seated Pulley Rows: (wide grip)
115 x15
140 x4 x12-15

Stiff-Armed Pulldowns:
35 x3x20

Assisted Chins: (Green band)
10 reps (rest pause)

DB Tricep Extensions:
50s x3x10

EZ Bar Overhead Extensions:
55 x3x20

FB Tricep Pressdowns:
2x25

a/o

#6 of 60

2009-01-04T13:12:00.001-05:00

Legs

Low Volume/High Intensity

Deadlift:
135 x5
225 x3
275 x1
315 x1
365 x1
*405 x3
*455 x3
*495 x3
*545 x3

* Work sets

Superset #1:
Leg Extensions//GHR
2xfail

Superset #2:
Leg Curls//Walking Lunges
2 sets

Calves
2 sets

a/o

#5 of 60

2009-01-03T11:34:00.002-05:00

Chest/Biceps
Moderate Volume/Moderate Intensity

Bench w/monster mini:
Bar x8
Bar/MM x8
95/MM x8
135/MM x8
*185/MM x8
*205/MM x8
*225/MM x4, 2
*225/MM x2, 1, 2, 1

*Work sets, last two sets rest-pause

DB Inc. Bench:
80s x3x12

Flys:
20 x12
25 x12
30 x12

*Slow/controlled

Dips:
3 xfail (8-10 reps)

Preacher curls (EZ bar on GHR):
45 x12
65 x12
85 x2x6

Seated DB Curls:
25s x12
35s x12
45s x10

BW: 297-298 (-4 lbs.)

a/o

Running Training W1, #2

2009-01-01T13:01:00.001-05:00

Interval Training

Hard jog/walk
200 m./200 m.
x8

Easier than Tuesday and two more...

a/o

#4 of 60

2008-12-31T17:45:00.002-05:00

Shoulders
High Volume/Low Intensity

Farmer's Walk Shrugs:
100 lbs. each x15
120 lbs. each x15
140 lbs. each x2x15
160 lbs. each x15

FB Military Press:
95 x12
145 x12
165 x2x12

Lat Raises:
25s x2x15
Drop Set -- 25s x8 -- 20s x8 -- 15s x8 -- 10s x8

Upright Rows:
EZ Bar
65 x3x15

Hanging Leg Raises:
3 xfail

a/o

Run Training W1, #1

2008-12-30T15:07:00.002-05:00

Intervals:

Hard jog/Walk
200 meters/200 meters
x6

20 minutes

Just glancing, but weight is down to 298 from 302 (mostly water from Christmas eats).

Official weigh-in Friday.

a/o

#3 of 60

2008-12-29T16:24:00.002-05:00

Session #1: Cardio, 25 mins -- Stairmaster

Session #2:
Back/Triceps
High Intensity/Low Volume

Seated Pulley Rows:
Worked up to 5 plates/25/10 x3x3
Back off set -- 4 plates x23

4 Board:
Worked up to 365 x2x3, 385 x3
Back off set -- 275 x18

Superset/Face pulls//Tricep pressdowns:
Purple Band x3x20/20

Good pump today. I'm bloated...

Time: 40 minutes

a/o

#2 of 60

2008-12-28T12:36:00.002-05:00

Legs
Moderate Volume/Moderate Intensity

SSB High Box Squat (narrow stance) w/120 lb. chain
Bar x8
Chain x8
155 w/chain x8
205 w/chain x8
245 w/chain x8
295 w/chain x6
335 w/chain x4

*Belt only

CB Lunges:
Bar x20 steps
95 x20 steps
135 x20 steps

DB RDL:
80s x3x10

S/S GHR//Leg Extensions
3 xfail

Calf Raises (Mechanical Ox):
3 xfail

Good workout! I'll only check bodyweight on Fridays.

High Carbs today.

Time: ~90 minutes

a/o

#1 of 60

2008-12-26T13:57:00.002-05:00

Chest/Biceps
High Volume/Low Intensity

Bench Press:
185 x12
205 x3x12

Incline DB Bench:
55 x11
50 x2x15

DB Flys (Flat):
15 x15
20 x15
25 x15

Dips:
3x10

Pushups b/t Boxes (elevated):
3 xfail

Fat Bar Curls:
95 x2x15
Reverse Grip:
95 x15

DB Curls:
30s x3x12 (mix of regular and hammer curls)

Sand Bag Curls:
Medium Bag x3x15

The reps were really tough. I couldn't use much weight and still make the rep goal. I'm sure I will adjust with time. Moved as fast as possible between sets, tried to keep the reps slow and controlled.

Time: 60 mns.

Weight: 302

Cardio later this afternoon: Stairmaster x20 mins.

a/o

Project Leanout

2008-12-26T10:21:00.003-05:00

I've been dieting for a while now -- down nearly 40 pounds from the Clayton Push Pull.

Tired of powerlifting -- decided to lean out

Goals: BF < 15%, BP/Chol. Normal Ranges

Current: 300 lbs. // 21% BF (237 lbs. lean mass, 63 lbs. Fat)

Diet Plan: Simple Carb Rotation

Training Plan: Rotating Volume/Intensity

Starting Date: Dec. 26, 2008
Target Date: April 3, 2009 (15 weeks)

Cardio: M/T/Th/F/Sat -- AM 20 mn.

Supplementation: Protein/Waxy Maize/Fats/Amino acids

ME Bench

2008-06-25T20:21:00.003-05:00

Sheiko Bench:
Rage X

50% x5 (325)
60% x4 (390)
70% x2x3 (455) 1st set "pops", 2nd set 3 bd
80% x5x3 (520)
Set 1, 2, 3 -- 2 bd/2 bd/1 bd
Set 4, 5 -- 2 bd/1 bd/touch (touched set 5)

520 x1 full range touch

*This is great work -- light and easy, but I worked the groove and learned to touch light weights. I didn't use a belt or jack the shirt, so that helped me touch.

4 board vs. Avg choked and mini doubled:
up to 275 x5
315 x3

Rollbacks:
4x10

Pulldowns:
4x10

Prowler:
1 p/s -- 5 trips

a/o

ME Squat (from Monday)

2008-06-25T11:53:00.003-05:00

Went off on a sheiko phase for seven weeks -- too much to post. Learned a lot of new things and will incorporate them during the next six weeks to test their effectiveness. I am missing the USPF Nationals due to injury and am going back to double ply for a long while -- chasing 1000 squat drug free and that elite total. Over the past few weeks, I have seen improvement in my squat (up to 825 walked out, single ply) and my deadlift (up to 675 clean and smooth, single ply). I debated on doing a meet in July, but it has not worked out. My shirted bench has not improved form wise, but has improved strength wise.

Squat: http://youtube.com/watch?v=0frxHvOxFYs
Bench: http://youtube.com/watch?v=ZQF7C7FmTEk

Manta Ray Squats (high box 1-2"):
up to 500 x1 Raw

added Ace briefs:
585 x1
635 x1
675 x1
725 x1
805 x1 PR

Block Pulls:
70% x5 (455)
75% x5 (495)
80% x2x5 (525)
85% x5 (550)

GHR:
2 x10 narrow
2 x10 wide

Pulldown Abs:
4x20 (3 plates)

Sled:
100 x3 down/back

a/o

Raw Bench (Sheiko Day)

2008-05-05T18:40:00.003-05:00

Sheiko Pyramid

Raw Bench:
50.0 х1х5 (225)
60.0 х1х4 (275)
70.0 х2х3 (320)
80.0 х3х2 (365)
75.0 х2х3 (340)
70.0 х1х4 (320)
60.0 х1х6 (275)
50.0 х1х8 (225)

Tate Press (Incline):
50s x10
55s x4x10
70s x10

Dips:
3x6

DB Rows (LIGHT):
3x10/10
*Upper back is tweaked up...trying to save it for Wednesday (squats)

Banded Pulldowns:
Purples Doubled -- 3x10

Sled:
25 x15 minutes continuous (calf rehab)

a/o

ME Sq/DL (Deadlift Assist)

2008-05-04T11:18:00.003-05:00

Speed Pulls:
vs. minis doubled, 110 lbs. chain
1" lift

Suit on:
315 x3x1
365 x1x1

Straps Up:
405 x2x1

Chains off:
405/minis/lift x1
405/minis x1 (no lift)
405 x1 (straight weight)

Power Shrugs:
405 x5
500 x4x5

Sumo Double KB Swings:
55s x4x6

Situps w/twist vs. mini:
3x5/5

Sled:
25 x15 minutes (continuous) -- calf rehab

a/o

Shirt Bench

2008-05-02T20:43:00.002-05:00

Bench:
up to 315 raw

added Rage X
495 x3 pops

585 x2 -- 2 board

635 x1 -- 1 board
635 x1 -- no touch
635 x1 -- no touch
635 x1 -- TOUCH!!! Easy rep!

4 board w/blue band choked/160 lbs. chain:
185 x4x6, 4 grips

Rollbacks:
50s x5x10

Band Pressdowns:
4x10

a/o

DE Squats (Squat Night)

2008-04-30T20:00:00.003-05:00

Changed my cycle a bit to accomidate my calf -- triples this week and next, then circa max, deload, singles, meet -- should work fine.

Squats (Monolift, based on monolift max):

King Suit
70% x3 -- 635
75% x3 -- 685

Straps up:
80% x3 -- 725

CB Yoke Bar GM:
135 x5
185 x5
225 x5
275 x5
315 x5
365 x5
405 x5

Reverse Hypers:
400 x3x10
500 x10

Stability Ball Crunches w/Band (purple):
4x15

a/o

ME Bench

2008-04-28T19:51:00.004-05:00

Since my calf is still sore and makes setting up a bitch, I decided to stay raw today. I tried a Sheiko pyramid scheme. This will replace my DE work starting next week (depending on my recovery time from this workout). Outstanding programing! Not taxing in the sense of straining under the weight. It just wears your ass out. Good stuff. I may have shirt night on Mondays and sheiko night on Fridays.

Based off 455 max:
Bar x10
135 x5

Work Sets:
50.0 х1х6 (225)
60.0 х1х5 (270)
70.0 х2х4 (315)
75.0 х2х3 (340)
80.0 х2х2 (365)
75.0 х2х3 (340)
70.0 х1х4 (315)
65.0 х1х6 (295)
60.0 х1х8 (270)
50.0 х1х10 (225)

Rollbacks:
25s x10
45s x10
55s x10
70s x2x6

EZ Bar Bent Rows s/s Face Pulls (Green Band):
135 x10/10
185 x10/10
225 x10/10
275 x10/10 2 sets

Sled:
25 lbs. x10 minutes continuous (calf rehab)

a/o

ME Squat/DL (DL Day)

2008-04-27T11:23:00.003-05:00

Speed Pulls:
135 x10 vs. minis doubled
135 x1 vs. minis doubled/70 lb. chain
135 x1 vs. minis doubled/110 lb. chain
185 x1 " " " "
225 x1 " " " "

added V-Type Squatter:
275 x1 w/bands/chain

315 x3x1 w/bands/chain
365 x2x1 w/bands/chain
405 x1x1 w/bands/chain

Power Shrugs:
405 x5x5

KB Swings:
55 x2x6/6

double swings
55s x2x6

Eagle Abs:
4x15 @140

Sled:
50 lbs. x15 mins (continuous)

Spent last week trying to rehab my calf. Still limping, but better.

a/o

DE Bench

2008-04-18T18:53:00.001-05:00

Bench:
up to 405 x1

335 x2x2 (80%)
355 x2x2 (85%)

Narrow Grip:
135 x10
225 x10
275 x2x10

Flys:
3x10

DB Rows:
1x10 @140 (Stopped because of back)

Prowler:
1 plate x down/back
2 plates x down/back
3 plates xdown
4 plates xdown
5 plates x1/2 way down

*I tore my calf on the last one. It is already swollen and turning purple. I can't put any weight on it. Oh well. Deload next week -- 12 days to circa max. Calf should be alright by then (not walking out)

a/o

DE Squat

2008-04-16T19:17:00.001-05:00

Suit Work

Chain Squats (Green/2 below -- 2" high):
150 x5
240 x2
330 x2
420 x2

Added King Suit:
420 x3
420 x3
510 x2
560 x1
600 x1 (added belt)
650 x1

Straps up:
690 x1
740 x1
800 x1 PR

a/o

ME Bench

2008-04-14T19:57:00.002-05:00

Bench:
135 x10
185 x5
225 x5
315 x2

2 Board:
365 x2
405 x2

Added Rage X:
405 x3 (pops)
455 x2 (4 board)
495 x2 (3 board)

545 x2 (2 board)
585 x2 (2 board)
635 xM (BAD handoff)
635 x1 (2 board) SMOKE!

4 Board:
405 x2x5 (Raw)
455 x5 (Raw)

EZ Curl Bar Rows:
135 x10
185 x10
225 x10
275 x10
315 x10

Face Pulls:
Green Band x3x12

Sled:
100 x3 trips (250 ft. each)

a/o

ME Squat/DL (Deadlift Day)

2008-04-13T10:49:00.002-05:00

Sumo DL:
up to 80% x2x2 @565

Speed Pulls vs. minis doubled:
365 x6x1

High Chain Suspended CB GM (top of belly):
135 x5
225 x5
315 x5

added green band
x3x5

Ab Circuit (leg raises/crunches/side crunches/double crunches)
4x10

Strongman Tire Flips:
5 sets of 3 flips

a/o

DE Bench

2008-04-11T18:02:00.002-05:00

Speed Bench:
3x3 vs. minis doubled @185
3x3 vs. minis doubled @205

minis off:
80% x4x2 @340

DB "Elbows in" Press:
100s x4x8
(Feet elevated)

BB Extensions:
3x10

DB Rows:
140 x3x8

Prowler:
1 plate/side x2 down/back
2 plates/side x2 down/back
3 plates/side xdown/back

a/o

DE Squat (Suit Work)

2008-04-09T17:51:00.002-05:00

Took Monday off...

Squats (Buffalo Bar, walked out):
150 x5
240 x5
290 x3
330 x2
380 x2
420 x2

Added New King suit (Straps down):
420 x5
420 x5
470 x2
510 x2
560 x2
600 x1
690 x1

Reverse Hypers:
490 x5x10

Sledgehammer:
5x5 each side

Banded Abs:
3x15

ME Sq/DL (Deadlift Day)

2008-04-06T10:38:00.002-05:00

I've been diagnosed with shingles...I trained anyway.

My ME day has become Deadlift day. I'm periodizing my deads through nationals. Something had to change as I'm tired of being out-pulled by guys who can't squat shit.

Deadlifts:
75% x2x2 @545

Speed Pulls:
315 x6x2 w/minis doubled

CB GM:
405 x2x3
455 x3

Pullthroughs:
Green band x3x10

Prowler:
very little

Abs

a/o

DE Bench

2008-04-04T21:46:00.001-05:00

Speed Bench:
185 w/mini and monster mini doubled -- 3 board x3/Full rep w/5 sec pause x1 -- 6x3

Raw Work:
315 (Paused) x3
365 (Paused) x2
405 (Paused) x1

Decline:
135 x8
225 x8
315 x3x8

Rows:
135 x10
225 x10
275 x3x10

Lat Raises:
3x12

a/o

DE Squat

2008-04-02T18:21:00.003-05:00

Speed Squats (walked out):
Buffalo Bar/Low Box/120 lb. chain:

Single Ply Squatter (Straps down)
420 x10x2 (52.5% of goal)

Mech Ox GM:
Machine x5
95 x4x5

Reverse Hypers:
200 x10
400 x10
490 x3x10

Squat Jump Plyos:
Purple Band x4x8

Eagle Abs:
140 x4x10

a/o

ME Bench

2008-03-31T18:29:00.002-05:00

Reverse Band Bench: (Greens)
135 x10
185 x10
225 x5
275 x5
315 x5
365 x3
405 x3
455 x1
495 x1

2 board:
545 x1
565 x1 PR

KB Bench:
135 +55 lb. KBs x4x8

Inc. DB Flys//Tate Presses
3x12/12

Mech Ox Chest Supported Rows:
135 x10
185 x10
205 x3x10

Sled:
100 lbs. x3 down/back
100 lbs. x1 down backwards
*150 feet round trip

The new gym is great! The sled work was indoors, as was prowler this morning.

a/o

ME Squat/DL (Deload)

2008-03-30T18:36:00.002-05:00

Zercher Squats (knee high):
135 x2x5
185 x3
225 x3
275 x1
315 x1
365 x1 PR

SSB GM:
185 x 4x5
225 x5

DB RDL:
100s x4x8

Prowler:
1 plate/side x1
2 plates/side x1
3 plates/side x3

Abs

Moving to new gym location x5 hours...

a/o

DE Bench

2008-03-28T17:52:00.002-05:00

Speed Bench vs. minis:
185 x3 (3 board), x1 (to chest w/5 sec pause) -- 2 sets
205 x3 (3 board), x1 (to chest w/5 sec pause) -- 2 sets
225 x3 (3 board), x1 (to chest w/5 sec pause) -- 2 sets

Incline Fat Bar:
135 x8
225 x8
275 x8
315 x6 PR (rest-pause x2)
225 x8
135 x8

Strongman Sled hand-over-hand pulls:
2 plates x6 (no legs)

Lat Raises:
3x10

a/o

DE Squat/DL

2008-03-26T20:34:00.003-05:00

CB Box Squat:
200 lb. chain

added single ply suit bottoms:
405 w/chain x2
455 w/chain x2
495 w/chain x2
545 w/chain x1
585 w/chain x1
585 w/chain x2

Speed Pulls vs. minis doubled:
315 x6x2 (conv.//sumo)

Squat Jump Plyos:
Purple bands x4x8

Reverse Hypers:
200 x3x10

a/o

ME Bench

2008-03-24T19:18:00.002-05:00

2 Board Raw:
Bar xwarmup

added 200 lb. chain:
Chain x3
135/Chain x3
185/Chain x3
225/Chain x3
275/Chain x3
315/Chain x1
335/Chain x1 PR

CB Bench:
135 x5
225 x5
315 x3
365 x1

DB Rollbacks:
45 x8
55 x8
70 x2x8

Bent Rows (EZ Bar):
225 x3x15

Face Pulls:
Green Band x3x15

Sled/Farmers Walk:
Down/Back x3 trips (down w/sled, back w/FW)
*100 yards each way

a/o

ME Lower

2008-03-23T11:13:00.002-05:00

Reverse Band Squats (monster minis):
Deep Chains
145 x3
235 x3
325 x3
375 x3
415 x2

Added Single Ply Suit:
505 x1
555 x1
605 x1
695 x1

Straps up:
795 x1
850 x1 PR

Sumo RDL:
245 x5
295 x5
345 x5
395 x5
445 x5

Seated CB GM:
135 x8
225 x8
275 x2x8

Prowler :
2 plates x1
4 plates x2
6 plates x2 PR

Superset:
Abs//Hypers 3x10 each (200/hypers, Purple band stablity ball situps)

a/o

DE Bench

2008-03-21T13:59:00.001-05:00

Speed Bench:
225 x3 to 3 board, x1 to chest w/5 sec. pause x6 sets
315 x1 w/2 sec. pause
365 x2x1 w/2 sec. pause

Incline: (fat bar)
135 x8
225 x8
275 x8
295 x8
225 x8
135 x8

Reverse Hyper Rows:
290 x3x15

DB Rows:
100 x3x12

Lat Raises:
3x12

a/o

DE Squat/DL

2008-03-19T19:15:00.001-05:00

Cambered Bar, Parallel Box:
warmup to 315

405 x4x2 w/purple and green bands
455 x2x2 w/purple and green bands
495 x2x2 w/purple and green bands

Speed Pulls:
vs. minis doubled
315 x3x1
365 x3x1

Abs

Reverse Hypers

a/o

ME Bench

2008-03-17T19:23:00.001-05:00

Bench:
Rage Work

warm up to 405:
added shirt (Rage X)
405 x3 Pops
455 x3 4 board
495 x3 4 board
545 x3 4 board
585 x3 3 board
635 x1 2 board

Goal tonight was to touch a 2 board...I'll work to a one board in a couple weeks.

Cambered Bar Bench:
135 x3
225 x3
275 x3
315 x1
365 x1 PR

DB Rollbacks w/mini band:
45 x3x10

T Bar Rows:
1 plate x10
2 plates x10
3 pates x10
4 plates x10
4 plates/quarter x10

Face Pulls:
Green Band x2x10

DB Snatches:
100 x3x5/5

a/o

ME Squat/DL

2008-03-16T12:35:00.002-05:00

Block Pulls (5" lift):
135 x10
225 x5
315 x3
365 x3 (All above with hook grip)

425 x1
475 x1
515 x1
565 x1
625 x1
675 x1
715 x1 PR

SSB Olympic Squats:
155 x5
245 x5
335 x5
425 x5

Lockout Shrugs:
425 x3x10

Seated CB GM:
135 x2x10
225 x2x10

Banded Stability Ball Situps:
Purple Band x3x10
Oblique Crunches w/Band x10 each side

Prowler:
2 plates x down/back (low/high) x1 trip
4 plates x down/back (low/high) x4 trips

a/o

DE Bench

2008-03-14T17:36:00.002-05:00

Bench
3 board x3 --> to chest x1 paused x6x3 @225
275 x3
315 x3
405 x3

Incline: (fat bar)
135 x6
225 x6
275 x2x6
225 x6
135 x6

Reverse Hyper Rows:
290 x15
380 x3x15

DB Rows:
100 x3x10

Lat Raises:
3x10

a/o

DE Squat/DL

2008-03-12T20:03:00.002-05:00

Speed Squats, Parallel Box, Green Band Choked (band over plates):
405 x6x2
455 x2x2
495 x2x2

Speed Pulls:
315 x6x2 vs. mini doubled (conventional)

Abs

Reverse Hypers:
290 x3x10

a/o

ME Bench

2008-03-10T19:19:00.003-05:00

Raw 3 Board:
135-315 x3

365 x1
405 x1
455 x1
515 xM

Cambered Bar Bench:
135 x3
185 x3
225 x3
275 x3
315 x1
335 x1

DB Rollbacks w/mini:
45 x3x12

T-Bar Rows:
1 plate x10
2 plates x10
3 plates x10
4 plates x10
4 plates/quarter x10

Face Pulls:
Green Band x4x12

Sled:
3 trips (all the way down the parking lot...150 or so yards) w/2 plates
1/3 trip backwards

a/o

ME Lower

2008-03-09T10:58:00.003-05:00

Low CB GM w/200 lb. chain: (Medium Stance)
Bar x10
135 x5
135 w/chain x3
185 w/chain x3
225 w/chain x3
315 w/chain x1
365 w/chain x1 PR

Chain off:
405 x3
455 x1
495 x1 PR
545 xM

*I set the bar 1" below my bellybutton. This is 6" lower than normal.

SSB Oly Squats:
155 x5
205 x5
245 x5
295 x5
355 x5

*I'm going to work these for the next few weeks. May help the DL? The goal is to break my straight bar PR (500 x5) with the SSB.

DB RDL: (elevated)
55 x8
70 x8
80 x8
100 x10

Pushdown Leg Raises:
3 sets

Stability Ball Crunches:
3 sets

Prowler:
Down/Back (High Handle/Low Handle): 2 plates x2 trips, 4 plates x3 trips

a/o

Meet Report

2008-03-01T21:40:00.003-05:00

USPF National Qualifier
Norfolk, VA 3/1/2008

Squats:
Opener 722 (SMOKE) 3 whites
2nd 755 PR good 2-1
3rd Passed

Bench:
Opener 551 (SMOKE) 3-0
2nd 573 PR 3-0
3rd 600 Miss (lost at the lockout)

Deadlift:
Opener 600 (SMOKE) 3-0
2nd 628 PR 3-0
3rd 705 (for elite) Miss (lost at the lockout)

Total: 1956 PR

Best Lifter (Heavyweights)
1st Place Super Heavies

Weighed in: 333

a/o

Deload (everything)

2008-02-22T20:04:00.001-05:00

Prowler:
Rope Pulls x10 w/4 plates
Low Handle x10 w/4 plates

Bench:
135 x5x10-20

Reverse Hypers:
200 x3x10

Abs

a/o

ME Lower

2008-02-18T17:36:00.002-05:00

Chain Suspended GM (Cambered Bar w/120 lb. chain):
135 x3
185 x3
225 x3
275 x3
315 x1
365 x1
405 x1
455 x1 (w/120 lb. chain) PR

KB Swings (1 arm):
55 x3x10 (each arm)

Reverse Hypers:
3x10

Abs

*This is my last "heavy" workout before the meet. I'll hit a moderate bench Wednesday, pull sled Friday, and take next week off...11 Days to go...

Accessory Lower

2008-02-15T20:54:00.001-05:00

Prowler:
1 plate x 1 low handles/x1 high handles
2 plates x4 low handles/x4 high handles

KB Swings:
3x5

Reverse Hypers:
200 x3x10

Abs

2 weeks and counting...

a/o

Bench Opener

2008-02-14T19:23:00.004-05:00

Bench Opener:
575 x1 (Opener)
605 x1 (2 board -- 2nd)

Incline:
135x6
185x6
225 x4
275 x4
315 x2

DB Rows:
2x15 @100

Face Pulls:
Green Band, 3x10

Banded Pressdowns:
3x15 (Green)

Lat Raises:
25 x2x10

Grip Work

I'll probably drop my opener to 550...felt a bit heavy.

a/o

SQ/DL Openers

2008-02-11T21:10:00.000-05:00

Squat: (Full gear, walked out, depth called)
725 x1 (opener)

DL: (Full gear, conventional)
600 x1 (opener)

Reverse Hypers:
3x10 @200

a/o

ME Bench

2008-02-07T20:03:00.000-05:00

Raw Bench w/120 lb. chain:
135 x5
225 x3

2 Board
315 x3
365 x1
385 x1 PR

DB Bench:
4x10 w/100s

Tricep Extensions: (w/mini)
4x8

Draper Squat Attachment Rows:
4x12 w/145

Stiff Armed Pulldowns:
3x10

Grip Work

a/o

DE Squat/DL

2008-02-05T06:25:00.000-05:00

From last night...

Low Box Squat (Walked out/short texas bar):
Old Briefs w/holy sides...

135-495 x3
605 x1
695 x1

Ultra Sumo Speed Pulls:
245 x1
445 x1
535 x1

535 w/120 lb. chain x3x1

Prowler Push:
90 x3 High Handles/3 Low Handles

Reverse Hypers:
180 x3x8

Abs

a/o

DE Bench

2008-02-03T21:40:00.000-05:00

Speed Bench vs. Monster Minis:
135 x3x3
155 x3
185 x3
225 x3

Minis off:
225 x3
315 x3
365 x3
405 x3

Incline Narrow Grip:
135 x6
225 x6
275 x4
285 x4

BB Rows:
135 x12
185 x12
235 x10
255 x2x10

DB Rows:
100s x3x15

Face Pulls:
Purple Band x3 sets

Side Laterals:
2x15

DE DL

2008-01-25T19:34:00.000-05:00

Speed Pulls:
315 x3x1 vs. mini doubled
added 1" Platform x1
added another x1
added another x2x1
added 1" of foam x1

KB Swings:
3x15

Reverse Hypers:
3x10

Pulldown Abs:
3x20

a/o

ME Bench

2008-01-24T20:09:00.000-05:00

Reverse Green Bands:
up to 405 x1

added Katana/2 board:
405 x3
495 x3
585 x3
675 x3
765 x1 PR (WOW -- smooth lift)

Raw:
405 x2x5

KB Bench:
135 w/55s attached x3x8

DB Rollbacks:
3x8-10

Stiff Arm Pulldowns (Purple Band):
3x15

Hex Holds:
3 sets

a/o

ME Squat/DL

2008-01-21T21:38:00.000-05:00

Competition Depth Chain Squats:
145 x3
255 x3

added groove briefs
345 x1
395 x1
455 x1

added V-Typer Squatter (Single Ply)
505 x1
545 x1

75% x3 (595 - straps down)
80% x3 (655 - straps up)
85% x3 (685 - straps up/knee wraps)

725 x1 (straps up/knee wraps)

Block Pulls: (w/IPF Deadlifter)
245 x3
445 x3
495 x3
545 x1
585 x1 (straps up)
635 x1 (straps up)
685 x1 (straps up)
*Stopped, not max effort

SSB Chain Suspended GM:
245 x3x8

a/o

DE Bench

2008-01-20T13:51:00.000-05:00

Bench:
185 x3
225 x3
275 x3
315 x3x3

BB Rows:
135 x10
225 x8
275 x6
295 x5

Cybex Rows:
4x12

CV Pulldowns:
2x15

Lat Raises (One Arm):
40 x3x10

Rear Delt Machine:
2x10

Curls

a/o

Deload Lower

2008-01-18T20:32:00.000-05:00

Squats:
3x2 @315

Deadlift:
3x2 @315

Pull Throughs:
3x10

Reverse Hypers:
3x10

Crunches

a/o

Lower Body Deload

2008-01-14T20:05:00.000-05:00

Sled
100 x3 trips

Reverse Hypers:
5x10 (490)

Abs

a/o

Upper Body Deload

2008-01-13T21:41:00.000-05:00

Incline Bench: 3x8
Hammer Bench: 3x15
Pec Deck: 3x20
Pulldowns: 3x12
Single Arm Rows: 3x10
Pressdowns: 3x10
Cybex Extensions: 3x15
Curls: 3x10
Upright Rows: 2x10
Lat Raises: 3x10

Lots of volume, but everything was very light.

a/o

ME Squat/DL

2008-01-11T20:57:00.001-05:00

SSB Low Box, narrow stance raw:
up to 535 x1 PR
585 xM

Sumo RDL:
495 x3
545 x1

Pullthroughs:
Green Band x3x12

Sled:
100 x3 trips

Leg Raises

a/o

ME Bench

2008-01-10T21:24:00.000-05:00

Bench Press:
up to 405 x1 Raw

added shirt
up to 585 x1
635 xM

DB Bench:
110 x6
130 x6
140 x5, 3

JM Press (Hammer Machine):
1 plate x4x10

Chest Supported Rows:
2 plates x10
3 plates x10
4 plates x10

CV Pulldowns:
3x12

Lat Raises:
3x12

Reverse Curls:
2x10

Grip Work

a/o

DE Squat/DL

2008-01-07T20:30:00.000-05:00

Low Box Squat (walked out, Buffalo Bar, 120 lbs. chain)
150 w/chain x2
240 w/chain x2

added old briefs (and wrapped the injured knee)
330 w/chain x1
420 w/chain x1
470 w/chain x1
510 w/chain x1
560 w/chain x1
600 w/chain x1

I only did singles because of my knee -- I also wrapped my knee to protect it a bit. Didn't hurt too much and I think it will be better after the deload next week.

Deadlifts (worked up):
IPF Deadlifter
135 x5
225 x5
315 x1
405 x1
515 x1

Straps up
565 x1
605 x1
655 x1

CB Good Mornings w/Green Band:
225 x3
275 x3
315 x3
365 x3
405 x3

I wasn't happy with my lockout on the deads, so I will modify things to work in some more good mornings with bands and chains...

Reverse Hypers:
3x10

a/o

DE Bench

2008-01-06T17:32:00.000-05:00

Decided to work up today...

Floor Press w/Fat Bar:
Bar x10
95 x10
135 x8
185 x5
225 x3
275 x3
315 x3
365 x3
405 x1

Felt solid and fast...

Fat Bar Tricep Extensions:
95 x12
115 x4x12

Hammer Bench:
2 plates x5
3 plates x5
4 plates x5
4 plates/quarter x5
5 plates x5

Hammer Rows:
3 plates x4x6 (changed grip/bench grip)

CV Rows:
5x12

Curls:
3x12

a/o

ME GM

2008-01-04T19:11:00.000-05:00

Knee is still fucked up...had to good mornings seated...limited what I could do today

Seated SSB GM:
Bar x10
155 x3x3
205 x3
245 x3
295 x3
315 x3
335 x1
385 x1
425 x1
475 x1 PR

RDL:
225 x5x10

Band Knee Lockouts:
4 sets

Pulldown Abs:
5 sets

a/o

ME Bench

2008-01-03T20:18:00.000-05:00

Bench:
135 x5
135 w/120 lb. chain x3
225 w/120 lb. chain x3
275 w/120 lb. chain x1
315 w/120 lb. chain x1 (2 board)

added Katana:
365 w/120 lb. chain x2 (2 board)
405 w/120 lb. chain x2 (2 board)
455 w/120 lb. chain x1 (2 board)
495 w/120 lb. chain x1 (2 board)
545 w/120 lb. chain x1 (2 board)
545 x1 (2 board)
585 x1 (2 board)
635 x1 (2 board)

CB Bench:
135 x5
185 x5
225 x5
275 x5
315 x3

Log Press (rep out) x15
*Fucked my knee up here at the patella tendon. Hopefully it is better tomorrow...

Cybex Rows:
4x12

Pulldowns:
3x12

Curls:
3x12

a/o

12/30 DE Bench, 12/31 DE Squat/DL

2007-12-31T22:36:00.000-05:00

12/30 DE Bench

Speed Bench:
225 x2x2
275 x2x2
295 x2x2
225 w/minis x3x2

Pin Press (floor w/log):
330 x3x5

Tate Press w/Purple Band:
25s x4x12

Band Rows:
Green/Purple Band x4x15

12/31 DE Squat/DL

Box Squats (Low Box w/thin foam, Buffalo Bar, Walked Out):
Old Pro Briefs
380 x2x2 w/120 lbs. chain
420 x2x2 w/120 lbs. chain
470 x2x2 w/120 lbs. chain
510 x1 w/120 lbs. chain
560 x1 w/120 lbs. chain

Speed Pulls vs. Bands:
IPF Deadlifter (Straps down)
135 vs. 2 minis doubled x2x1
225 vs. 2 minis doubled x2x1
315 vs. 1 mini doubled x1
405 vs. 1 mini doubled x3x1
405 (Straight Weight/Raw) x3x1

Reverse Hypers:
3x12

KB Swings (Sumo):
55 x10
2 55s x3x10

Decline Situps:
3x10

Glad to be back from vacation!

a/o

DE Bench (Deload)

2007-12-23T16:26:00.000-05:00

Speed Bench:
up to 295 x3 (8 sets)

Tricep Extensions: (various kinds -- pressdowns, elbows in, rollbacks, standing skullies)
Purple band x6x15

Mechanical Ox Chest Supported Row:
135 x3x12

KB Shrugs:
3x12

Standing Abs:
3x20

Prowler:
4 sets

a/o

DE Squat/DL

2007-12-22T13:00:00.000-05:00

Low Box Squat (w/thin/soft foam, Buffalo Bar, 120 lbs. chain, walked out)

150-280 w/chain x2

added old pro briefs:
330 w/chain x5x2 (getting used to walk out)

380 w/chain x2x2
420 w/chain x2
470 w/chain x2
510 w/chain x2

*all walked out -- felt fast and easy as it should.

DL (Suit Work):
135 x5
225 x5

added 200 lb. chain
315 x1
405 x1

added suit
455 x1

495 (no chain) x1
545 (no chain) x1
585 (no chain) x1

GHR:
45 lb. DB x3x6

Reverse Hypers//Leg Raises//Decline Situps (Tri-set)
3x10

Sled Pulls:
3 laps

a/o

ME Bench (from Thursday)

2007-12-21T11:10:00.001-05:00

Reverse Band Press (Green Bands):
135x10
185 x5
225 x5
275 x3
315 x3
365 x1

2 Board:
405 x1
455 x1
495 x1
545 x1 PR
405 x15

Giant CB Press (narrow grip):
Bar x10
95 x10
135 x10
185 x10
225 x8
185 x10

Fat Bar Pressdowns:
3x12

Stiff Arm Pulldowns//T Bar Rows:
5x10 4 plates x4x6

Face Pulls (Green Band):
3x12

Practiced Walkouts w/empty bar

a/o

Circa Max Week 3 (Deload)

2007-12-17T19:58:00.000-05:00

Parallel Box Squats:
Bar x5
Bar/Blue Band x2
Bar/Blue/Green x2
145/Blue/Green x2
235/Blue/Green x2
325/Blue/Green x2
415/Blue/Green x3x1 (Groove Briefs only)

DB RDL:
150s x3x6

GHR:
3x10

Reverse Hypers:
4x15

Decline Situps:
3x12

Upside Down Decompressions:
3 sets

Foam Roller and stretching.

My back is really sore and compressed (especially the upper third). I see the chiro Friday. I think the work I did tonight will help too. I planned the deload just right. Friday will be a light ME/Accessory day and Sunday I'll walk out some speed squats. Then it is off to Missouri for the week. This should give plenty of time to recover and get back after it on New Year's Eve.

a/o