Block 5, Week 4
Day 1 (Wednesday, 11/24/10)
Shirt Bench (44 Katana)
5x135
3x165
2x185
2x205
2x225
*add shirt
3x245
3x260
3x275
3x285 (video)
Squat (no belt)
1x5x240 (50%)
1x4x285 (60%)
2x3x335 (70%)
4x2x355 (75%)
Floor Press w/44lb chains
3x135
3x155
3x175
3x190
3x205@9
NG Pullups
5x6
Ab wheel
5x8
Seated cable rows
10x100
10x120
10x135
2x10x110
Prone trap raise
4x12x8
Comments: Really tried hard to touch in my shirt, maybe a little too hard. Hopefully it won't take too much more weight to touch. Squats were light today to prepare for a big session on Sunday.
Day 2 (Friday, 11/26/10)
Suit Deadlift (48 King and 50 Viking)
1x5x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
1x2x450 (80%)
3x2x495 (88%) [video]
DB Bench
6x55
6x65
6x75
6x85
6x95
Dragon flags
3x8
Band Face Pulls
5x15xlight
Kroc Rows
8x95
8x125
Comments: Deadlift form could have been tighter. First two sets didn't feel great so I switched to the 50 Viking (tighter straps, looser hips) and it felt a little better. But it was a bit awkward because I didn't have a warm-up set in it. Looking forward to squatting heavy on Sunday.
Day 3 (Sunday, 11/28/10)
Suit Squat (38 SC)
5x225
3x275
2x315
1x365
*add suit
2x455 (72%)
1x535 (85%)
1x595 (95%) [video]
1x635 (101%) [video]
1x657.5 (105%) [video] (misload)
CG 4 Board Bench
5x225
5x245
3x5x265
NG Pullups
4x2x+20 (3 negatives per set)
Comments: Squat went really well, better than expected. Starting to figure out my opener. Won't hit anything this heavy before the meet. Didn't do as much accessory work today, this was enough.
Wednesday shirt bench, 3x285
http://www.youtube.com/watch?v=N5pFz_hgaos
Friday suit deadlift, 3x2x495
http://www.youtube.com/watch?v=cQ40veirCg8
Sunday suit squat, 1x595, 1x635, 1x657.5
http://www.youtube.com/watch?v=Z6-aYuBlaqQ
Friday, November 26, 2010
Tuesday, November 23, 2010
Deadlift Plan
Here's is the deadlift plan leading up to the next meet:
7 weeks out: 6x3x475 (suit)
ACTUAL 8x3x475 (suit)
6 weeks out: 495x2,3,2,3,2 (suit)
ACTUAL 495x2,3,2,3,3,2 (suit)
5 weeks out: 4x2x505 (suit)
ACTUAL 2x505, 515, 525, 525, 515, 515 (suit)
4 weeks out: 5x1x515 OR 515, 525, 525, 515 (suit)
ACTUAL 1x525, 535, 535, 525 (suit)
3 weeks out: 3x1x535 OR 535, 555, 535 (suit)
2 weeks out: work up to ~opener 530-535 (suit)
1 week out: deload
7 weeks out: 6x3x475 (suit)
ACTUAL 8x3x475 (suit)
6 weeks out: 495x2,3,2,3,2 (suit)
ACTUAL 495x2,3,2,3,3,2 (suit)
5 weeks out: 4x2x505 (suit)
ACTUAL 2x505, 515, 525, 525, 515, 515 (suit)
4 weeks out: 5x1x515 OR 515, 525, 525, 515 (suit)
ACTUAL 1x525, 535, 535, 525 (suit)
3 weeks out: 3x1x535 OR 535, 555, 535 (suit)
2 weeks out: work up to ~opener 530-535 (suit)
1 week out: deload
Wednesday, November 17, 2010
Week 21 of 31
Block 5, Week 3
Day 1 (Wednesday, 11/17/10)
Floor Press w/44lb. chains
3x135
3x155
3x175
3x195@8
Shirt Bench (44 Katana)
5x135
3x165
2x185
2x205
1x225
*add shirt*
3x245
3x255
3x265 (84%) [video]
Squat (no belt)
1x5x240 (50%)
1x5x285 (60%)
2x5x335 (70%)
5x4x355 (75%)
NG Pull-ups
5x5
2x4
Ab wheel
3x8
Seated Cable Rows
5x125
5x140
5x155
2x7x130
Prone Trap Raise
4x10x8
Comments: Very good first day in a brand new shirt and first time in a Katana. Wasn't able to touch, but got close with fairly light weight my last set. I was really light headed during squats and the rest of the workout which made things more interesting.
Day 2 (Friday, 11/19/10)
Deadlift
1x5x280 (50%)
1x5x335 (60%)
1x5x390 (70%)
2x5x415 (75%)
1x5x390 (70%)
DB Bench
8x50
8x60
8x70
8x80
8x90
BB Hip Thrusts
5x135
5x205
5x5x245
Dragon Flags
5x10
Kroc Rows
8x90
10x120
15x100
Band Face Pulls
4x15xlight
Grip Machine
2x20x50
Comments: Deadlifts felt like I had the week off today which will probably prove very useful for the next couple of weeks where I do doubles and singles in the suit. I got a Hampton bar pad today and figured the 5x5x245 on hip thrusts would be easy. It was more difficult than I would have liked so I'll drop the poundage on these and ramp back up.
I was shooting for a set of 8 at 80 or 85 pounds on dumbbell bench, so hitting a solid set of 90 felt pretty damn good. Turns out I'm better at Kroc rows when I don't rip a callous shortly before doing them, weird! Get in the new squat suit on Sunday, shall be interesting.
Day 3 (Sunday, 11/21/10)
Suit Squat (38 SC)
1x5x225
1x3x275
1x2x315
1x2x365
*add suit (straps down)
1x2x440 (70%)
3x3x500 (80%)
*straps up
2x1x565 (90%) [video, last set]
CG 4 board Bench
5x205
5x235
5x255
5x265@8
NG Pull-ups
4x2x+15 (3 negatives after each set)
SLDL
3x6x60
Pendlay Rows
5x110
5x130
3x5x145
Comments: I definitely didn't think I'd be able to get depth with this weight my first time in a 38 Super Centurion. That being said, I was really happy with my form on the last set. Good session and good week.
Wednesday Shirt Bench:
http://www.youtube.com/watch?v=4ib6f6Lsbm8
Sunday Suit Squat
http://www.youtube.com/watch?v=VnQt1_LKRUA
Day 1 (Wednesday, 11/17/10)
Floor Press w/44lb. chains
3x135
3x155
3x175
3x195@8
Shirt Bench (44 Katana)
5x135
3x165
2x185
2x205
1x225
*add shirt*
3x245
3x255
3x265 (84%) [video]
Squat (no belt)
1x5x240 (50%)
1x5x285 (60%)
2x5x335 (70%)
5x4x355 (75%)
NG Pull-ups
5x5
2x4
Ab wheel
3x8
Seated Cable Rows
5x125
5x140
5x155
2x7x130
Prone Trap Raise
4x10x8
Comments: Very good first day in a brand new shirt and first time in a Katana. Wasn't able to touch, but got close with fairly light weight my last set. I was really light headed during squats and the rest of the workout which made things more interesting.
Day 2 (Friday, 11/19/10)
Deadlift
1x5x280 (50%)
1x5x335 (60%)
1x5x390 (70%)
2x5x415 (75%)
1x5x390 (70%)
DB Bench
8x50
8x60
8x70
8x80
8x90
BB Hip Thrusts
5x135
5x205
5x5x245
Dragon Flags
5x10
Kroc Rows
8x90
10x120
15x100
Band Face Pulls
4x15xlight
Grip Machine
2x20x50
Comments: Deadlifts felt like I had the week off today which will probably prove very useful for the next couple of weeks where I do doubles and singles in the suit. I got a Hampton bar pad today and figured the 5x5x245 on hip thrusts would be easy. It was more difficult than I would have liked so I'll drop the poundage on these and ramp back up.
I was shooting for a set of 8 at 80 or 85 pounds on dumbbell bench, so hitting a solid set of 90 felt pretty damn good. Turns out I'm better at Kroc rows when I don't rip a callous shortly before doing them, weird! Get in the new squat suit on Sunday, shall be interesting.
Day 3 (Sunday, 11/21/10)
Suit Squat (38 SC)
1x5x225
1x3x275
1x2x315
1x2x365
*add suit (straps down)
1x2x440 (70%)
3x3x500 (80%)
*straps up
2x1x565 (90%) [video, last set]
CG 4 board Bench
5x205
5x235
5x255
5x265@8
NG Pull-ups
4x2x+15 (3 negatives after each set)
SLDL
3x6x60
Pendlay Rows
5x110
5x130
3x5x145
Comments: I definitely didn't think I'd be able to get depth with this weight my first time in a 38 Super Centurion. That being said, I was really happy with my form on the last set. Good session and good week.
Wednesday Shirt Bench:
http://www.youtube.com/watch?v=4ib6f6Lsbm8
Sunday Suit Squat
http://www.youtube.com/watch?v=VnQt1_LKRUA
Sunday, November 14, 2010
Week 20 of 31
Block 5, Week 2
Day 1 (Wednesday, 11/10/10)
Pause Bench (max test)
3x135 (50%)
3x160 (60%)
2x185 (70%)
1x210 (80%)
1x230 (87%)
1x250 (95%)
1x265 (100%, estimated max I did cycle off)
1x275 (PR)
Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
2x3x335 (70%)
5x2x380 (80%) [hard]
NG Pull-ups
5x5
2x4
Ab wheel
4x8
Seated Cable Row
1x6x120
1x6x135
1x6x150
2x6x130
Prone Trap Raise
4x15x5
Comments: Before I start my shirt competition cycle I tested my raw max. The last time I tested my raw max was 9/9/09 and I pressed 245 then missed 255 and injured my shoulder in doing so. Shortly before starting my raw bench cycle I did a difficult touch and go double with 250. Well I made some progress in my quest to go from a shit bench to a crap bench. I could have had a bit more in me than my top weight, but for now the shirt bench is the competition exercise and I didn't think taking a chance on missing a weight made much sense. Not sure why squats were difficult today, maybe bench testing took something out of me. I decided to skip the second round of squats since the first round kicked my butt and I have 3 weeks in a row of breaking in my new squat suit upon me.
Day 2 (Friday, 11/12/10)
Deadlift
1x4x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
1x3x445 (80%)
1x3x470 (85%)
1x3x445 (80%)
DB Bench
10x35
10x45
3x10x55
Suit Deadlift from 6" boxes
1x4x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
*add suit
1x3x450 (80%)
1x1x510 (90%) [lost grip on 2nd]
2x3x510 (90%) [straps, tore callous on 2nd set couldn't continue]
Dragon Flags
5x10
BB Hip Thrusts
5x5x225
Zercher Rack Pull (#18)
5x160
3x5x210
Comment: My hands just couldn't handle box pulls today. I had a callous that had pooled with blood before the heavy sets and my hands were hurting bad enough that I couldn't hold on to my 2nd rep with 510. Even straps couldn't get me through the workout (wanted 4 or 5 triples with 510) after my callous tore. I gripped the bar for another set and my hands just couldn't stay closed, not to mention my hand wouldn't stop bleeding. Because of that I took mercy on myself and skipped Kroc rows.
Day 3 (Sunday, 11/14/10)
Squat (no belt)
1x4x240 (50%)
1x4x285 (60%)
2x3x335 (70%)
6x3x355 (75%)
NG Pullups
4x2x+15 (3 negatives after each set)
Squat (no belt)
1x3x260 (55%)
1x3x310 (65%)
4x2x355 (75%)
SLDL
3x6x60
Pendlay Rows
6x90
6x115
3x6x140
Reverse BB Curls
6x60
6x70
6x80
Comments: Squats felt really good today. Looking forward to training in the shirt starting next week, the competition is starting to feel a lot closer.
Bench Raw Test:
http://www.youtube.com/watch?v=hlobM-YYzEs
Day 1 (Wednesday, 11/10/10)
Pause Bench (max test)
3x135 (50%)
3x160 (60%)
2x185 (70%)
1x210 (80%)
1x230 (87%)
1x250 (95%)
1x265 (100%, estimated max I did cycle off)
1x275 (PR)
Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
2x3x335 (70%)
5x2x380 (80%) [hard]
NG Pull-ups
5x5
2x4
Ab wheel
4x8
Seated Cable Row
1x6x120
1x6x135
1x6x150
2x6x130
Prone Trap Raise
4x15x5
Comments: Before I start my shirt competition cycle I tested my raw max. The last time I tested my raw max was 9/9/09 and I pressed 245 then missed 255 and injured my shoulder in doing so. Shortly before starting my raw bench cycle I did a difficult touch and go double with 250. Well I made some progress in my quest to go from a shit bench to a crap bench. I could have had a bit more in me than my top weight, but for now the shirt bench is the competition exercise and I didn't think taking a chance on missing a weight made much sense. Not sure why squats were difficult today, maybe bench testing took something out of me. I decided to skip the second round of squats since the first round kicked my butt and I have 3 weeks in a row of breaking in my new squat suit upon me.
Day 2 (Friday, 11/12/10)
Deadlift
1x4x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
1x3x445 (80%)
1x3x470 (85%)
1x3x445 (80%)
DB Bench
10x35
10x45
3x10x55
Suit Deadlift from 6" boxes
1x4x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
*add suit
1x3x450 (80%)
1x1x510 (90%) [lost grip on 2nd]
2x3x510 (90%) [straps, tore callous on 2nd set couldn't continue]
Dragon Flags
5x10
BB Hip Thrusts
5x5x225
Zercher Rack Pull (#18)
5x160
3x5x210
Comment: My hands just couldn't handle box pulls today. I had a callous that had pooled with blood before the heavy sets and my hands were hurting bad enough that I couldn't hold on to my 2nd rep with 510. Even straps couldn't get me through the workout (wanted 4 or 5 triples with 510) after my callous tore. I gripped the bar for another set and my hands just couldn't stay closed, not to mention my hand wouldn't stop bleeding. Because of that I took mercy on myself and skipped Kroc rows.
Day 3 (Sunday, 11/14/10)
Squat (no belt)
1x4x240 (50%)
1x4x285 (60%)
2x3x335 (70%)
6x3x355 (75%)
NG Pullups
4x2x+15 (3 negatives after each set)
Squat (no belt)
1x3x260 (55%)
1x3x310 (65%)
4x2x355 (75%)
SLDL
3x6x60
Pendlay Rows
6x90
6x115
3x6x140
Reverse BB Curls
6x60
6x70
6x80
Comments: Squats felt really good today. Looking forward to training in the shirt starting next week, the competition is starting to feel a lot closer.
Bench Raw Test:
http://www.youtube.com/watch?v=hlobM-YYzEs
Week 19 of 31
Block 5, Week 1
Day 1 (Wednesday, 11/3/10)
Squat (no belt)
1x5x240 (50%)
2x5x285 (60%)
5x5x335 (70%)
Pause bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
1x1x210 (80%)
2x1x240 (90%)
Ab wheel
5x6
NG pullups
6x4
Seated cable rows
8x110
8x120
8x130
8x140
10x125
Prone trap raise
5x12x5
Comments: Squat has improved quite a bit in the last few months. I'm starting to breeze through some of the Sheiko squat workouts, never happened before this meet prep.
Day 2 (Friday, 11/5/10)
Deadlift
1x5x280 (50%)
1x5x335 (60%)
1x4x390 (70%)
1x4x415 (75%)
1x4x445 (80%)
1x4x415 (75%)
Pause Bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
3x2x210 (80%)
Suit deadlift from 6" boxes (50 Viking)
1x4x280 (50%)
1x4x335 (60%)
1x4x390 (70%)
*add suit*
1x4x450 (80%)
4x4x480 (85%)
Dragon flags
3x10
BB Hip thrusts
8xBW
5x105
5x155
5x205
5x245
5x275
Kroc rows
8x90
6x120
7x100
Band face pulls
4x12xlight
Comments: Deadlifts went well today. I made some boxes and will be using them for 3 weeks to overload the top end of the lift in the suit. Hopefully this pays off come meet time. I thought it was time to put a little weight on the bar for the barbell hip thrusts, and it went a little better than I had guessed. Kroc rows probably would have gone better if I hadn't ripped a callous off on my second to last set of deadlifts.
Day 3 (Sunday, 11/7/10)
Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
2x3x335 (70%)
5x3x355 (75%)
Pause Bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
3x2x200 (75%)
SLDL
3x6x50
NG pullups
4x2x+10 (3 negatives each set)
Pendlay rows
8x90
8x120
3x8x130
Reverse BB curls
8x55
8x65
7x75
12x65
Comments: I was a bit surprised how easy this work was considering the last several weeks were quite difficult. I didn't feel all that beat up this week which is a really good sign. Although I don't think RTS did a lot for my strength, I seem to be able to handle higher intensity work better than before. Anyway, I'll be testing my raw bench max on Friday, then getting in the shirt the following Wednesday. I have a size smaller squat suit (38 Super Centurion) on the way. I will start working in that thing 2 weeks from now. Even though the meet is 12 weeks away it is starting to feel much closer, as a lot of the prep is starting int he next couple of weeks.
Really looking forward to IPF Worlds which starts tomorrow morning. There are going to be some ridiculous totals. The IPF youtube channel will have video of every single lift of the competition for anyone that hasn't previously checked it out and is interested.
Extra work:
-wall slides
-hip stretches
Day 1 (Wednesday, 11/3/10)
Squat (no belt)
1x5x240 (50%)
2x5x285 (60%)
5x5x335 (70%)
Pause bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
1x1x210 (80%)
2x1x240 (90%)
Ab wheel
5x6
NG pullups
6x4
Seated cable rows
8x110
8x120
8x130
8x140
10x125
Prone trap raise
5x12x5
Comments: Squat has improved quite a bit in the last few months. I'm starting to breeze through some of the Sheiko squat workouts, never happened before this meet prep.
Day 2 (Friday, 11/5/10)
Deadlift
1x5x280 (50%)
1x5x335 (60%)
1x4x390 (70%)
1x4x415 (75%)
1x4x445 (80%)
1x4x415 (75%)
Pause Bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
3x2x210 (80%)
Suit deadlift from 6" boxes (50 Viking)
1x4x280 (50%)
1x4x335 (60%)
1x4x390 (70%)
*add suit*
1x4x450 (80%)
4x4x480 (85%)
Dragon flags
3x10
BB Hip thrusts
8xBW
5x105
5x155
5x205
5x245
5x275
Kroc rows
8x90
6x120
7x100
Band face pulls
4x12xlight
Comments: Deadlifts went well today. I made some boxes and will be using them for 3 weeks to overload the top end of the lift in the suit. Hopefully this pays off come meet time. I thought it was time to put a little weight on the bar for the barbell hip thrusts, and it went a little better than I had guessed. Kroc rows probably would have gone better if I hadn't ripped a callous off on my second to last set of deadlifts.
Day 3 (Sunday, 11/7/10)
Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
2x3x335 (70%)
5x3x355 (75%)
Pause Bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
3x2x200 (75%)
SLDL
3x6x50
NG pullups
4x2x+10 (3 negatives each set)
Pendlay rows
8x90
8x120
3x8x130
Reverse BB curls
8x55
8x65
7x75
12x65
Comments: I was a bit surprised how easy this work was considering the last several weeks were quite difficult. I didn't feel all that beat up this week which is a really good sign. Although I don't think RTS did a lot for my strength, I seem to be able to handle higher intensity work better than before. Anyway, I'll be testing my raw bench max on Friday, then getting in the shirt the following Wednesday. I have a size smaller squat suit (38 Super Centurion) on the way. I will start working in that thing 2 weeks from now. Even though the meet is 12 weeks away it is starting to feel much closer, as a lot of the prep is starting int he next couple of weeks.
Really looking forward to IPF Worlds which starts tomorrow morning. There are going to be some ridiculous totals. The IPF youtube channel will have video of every single lift of the competition for anyone that hasn't previously checked it out and is interested.
Extra work:
-wall slides
-hip stretches
Week 18 of 31
Block 4, Week 5
Day 1 (Wednesday, 10/27/10)
Squat
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
5x2x355 (75%)
Pause bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
4x2x200 (75%)
Decline DB key press
6x40
6x50
6x60
6x70
Ab wheel
5x6
Seated cable rows
10x100
10x110
10x120
10x130
NG pullups
6x4
Prone trap raise
4x10x5
Comment: Deloading on both bench and squat this session so pretty easy.
Day 2 (Friday, 10/29/10)
Suit deadlift (50 Viking)
1x4x275 (50%)
1x3x325 (60%)
1x2x380 (70%)
*add suit*
1x2x440 (80%)
1x1x480 (87%)
1x1x505 (92%)
2x1x525 (95%)
*raw
1x475 (86%)
1x525 (95%)
CG Pause bench
1x4x135 (50%)
1x3x160 (60%)
4x3x170 (65%)
DB floor press
5x60
5x70
5x80
5x90
5x100
Dragon flags
4x8
Kroc rows
8x85
9x115
Band face pulls
4x12xlight
Comment: The lockouts on the singles at 525 in the suit weren't as smooth as I would have liked so I wanted to see if I was better off pulling without the suit. The raw single at 525 was pretty difficult and I am now convinced I just have to learn how to pull in a suit properly. I am pretty wiped from the heavy singles.
Day 3 (Sunday, 10/31/10)
Suit Squat (40SC, strangulators)
1x4x225
1x3x275
1x2x315
1x1x365
*straps down*
1x2x410 (65%)
*straps up*
1x2x470 (75%)
1x1x535 (85%)
2x1x595 (95%)
1x1x565 (90%)
Pause bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
4x2x225 (85%)
NG Pull-ups
4x2x+10 lb. (3 negatives after each set
Band tricep pushdown
4x12xlight
Comments: While it was good to be able to handle some decent weight in the suit, I felt the execution could have been better. All in all not bad, but I was favoring my right side quite a bit.
Friday Deadlift:
http://www.youtube.com/watch?v=cAt2P-inzsE
Sunday Squat:
http://www.youtube.com/watch?v=7BGF-fnjBXU
Day 1 (Wednesday, 10/27/10)
Squat
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
5x2x355 (75%)
Pause bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
4x2x200 (75%)
Decline DB key press
6x40
6x50
6x60
6x70
Ab wheel
5x6
Seated cable rows
10x100
10x110
10x120
10x130
NG pullups
6x4
Prone trap raise
4x10x5
Comment: Deloading on both bench and squat this session so pretty easy.
Day 2 (Friday, 10/29/10)
Suit deadlift (50 Viking)
1x4x275 (50%)
1x3x325 (60%)
1x2x380 (70%)
*add suit*
1x2x440 (80%)
1x1x480 (87%)
1x1x505 (92%)
2x1x525 (95%)
*raw
1x475 (86%)
1x525 (95%)
CG Pause bench
1x4x135 (50%)
1x3x160 (60%)
4x3x170 (65%)
DB floor press
5x60
5x70
5x80
5x90
5x100
Dragon flags
4x8
Kroc rows
8x85
9x115
Band face pulls
4x12xlight
Comment: The lockouts on the singles at 525 in the suit weren't as smooth as I would have liked so I wanted to see if I was better off pulling without the suit. The raw single at 525 was pretty difficult and I am now convinced I just have to learn how to pull in a suit properly. I am pretty wiped from the heavy singles.
Day 3 (Sunday, 10/31/10)
Suit Squat (40SC, strangulators)
1x4x225
1x3x275
1x2x315
1x1x365
*straps down*
1x2x410 (65%)
*straps up*
1x2x470 (75%)
1x1x535 (85%)
2x1x595 (95%)
1x1x565 (90%)
Pause bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
4x2x225 (85%)
NG Pull-ups
4x2x+10 lb. (3 negatives after each set
Band tricep pushdown
4x12xlight
Comments: While it was good to be able to handle some decent weight in the suit, I felt the execution could have been better. All in all not bad, but I was favoring my right side quite a bit.
Friday Deadlift:
http://www.youtube.com/watch?v=cAt2P-inzsE
Sunday Squat:
http://www.youtube.com/watch?v=7BGF-fnjBXU
Week 17 of 31
Block 4, Week 4
Day 1 (Wednesday, 10/20/10)
Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
2x3x375 (80%)
3x2x400 (85%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
4x2x240 (90%)
Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
4x2x375 (80%)
Decline DB Key Press
1x8x30
1x8x40
1x8x50
1x8x60
1x8x65
1x8x60
Ab wheel
4x6
Seated Cable Rows
1x12x100
1x12x115
1x12x125
5x12x100
Comments: Best workout I can remember in a long time. Squats felt surprisingly strong, particularly considering how shitty they felt a week ago. I was happy with the way bench went as well. Progress.
Day 2 (Friday, 10/22/10)
Suit Deadlift (48 Metal King)
1x4x275 (50%)
1x4x325 (60%)
1x3x380 (70%)
*add suit*
1x3x440 (80%)
1x2x475 (86%)
2x2x495 (90%)
CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
5x3x200 (75%)
Dragon flags
4x10
Kroc Rows
1x15x90
1x8x110
Thoracic extensions on GHR
2x10x45
Hip Thrusts
1x10xBW
5x5x110
Band Face Pulls
5x12xlight
Prone Trap Raise (bentover)
4x12x4lb
Comments: I felt strong on deadlift today, but I had to fight my suit in order to lock out. I'm going to switch to my looser suit next week for singles and see what I think. That suit gives less off the floor but lockouts are much smoother. Those thoracic extensions which both Bret Contreras and Glenn Pendlay have done videos on are a brutal exercise. The bar seemed to be plenty of weight.
Day 3 (Sunday, 10/24/10)
Suit Squat (42 SC, straps down)
1x4x225
1x3x275
1x2x315
1x1x365
*add suit/wraps*
1x3x410 (65%)
2x3x470 (75%)
3x3x500 (80%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x3x205 (77%)
4x3x220 (83%)
DB Floor Press (paused)
1x5x60
1x5x70
1x5x80
1x5x90
1x5x95
Reverse DB Deficit Lunges
3x6x40's
NG Pullups
2x6
3x5
Tricep Band Pushdowns
5x15xlight
Reverse BB Curls
1x8x45
3x6x65
Comments: Was able to go heavier than I had planned on squats today; pleased about that. Maybe it was the cheering section today with the Packers playing late. I'm really happy with how things are going, and definitely looking forward to singles in squat and deadlift gear next week.
Extra work:
-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides
-hip flexor mobilization, 90/90 hip stretch, hip windshield wipers [hip is improving]
WED--Squat: 3x2x400 (85%) first and last sets; Bench: 4x2x240 (90%) first and last sets
http://www.youtube.com/watch?v=Vl1QNDLB7pA
FRI--Suit Deadlift: 2x2x495 (90%)
http://www.youtube.com/watch?v=v8oAAaAVHEU
SUN--Suit Squat 3x3x500 (80%)
http://www.youtube.com/watch?v=Jvz0FIXOigc
Day 1 (Wednesday, 10/20/10)
Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
2x3x375 (80%)
3x2x400 (85%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
4x2x240 (90%)
Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
4x2x375 (80%)
Decline DB Key Press
1x8x30
1x8x40
1x8x50
1x8x60
1x8x65
1x8x60
Ab wheel
4x6
Seated Cable Rows
1x12x100
1x12x115
1x12x125
5x12x100
Comments: Best workout I can remember in a long time. Squats felt surprisingly strong, particularly considering how shitty they felt a week ago. I was happy with the way bench went as well. Progress.
Day 2 (Friday, 10/22/10)
Suit Deadlift (48 Metal King)
1x4x275 (50%)
1x4x325 (60%)
1x3x380 (70%)
*add suit*
1x3x440 (80%)
1x2x475 (86%)
2x2x495 (90%)
CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
5x3x200 (75%)
Dragon flags
4x10
Kroc Rows
1x15x90
1x8x110
Thoracic extensions on GHR
2x10x45
Hip Thrusts
1x10xBW
5x5x110
Band Face Pulls
5x12xlight
Prone Trap Raise (bentover)
4x12x4lb
Comments: I felt strong on deadlift today, but I had to fight my suit in order to lock out. I'm going to switch to my looser suit next week for singles and see what I think. That suit gives less off the floor but lockouts are much smoother. Those thoracic extensions which both Bret Contreras and Glenn Pendlay have done videos on are a brutal exercise. The bar seemed to be plenty of weight.
Day 3 (Sunday, 10/24/10)
Suit Squat (42 SC, straps down)
1x4x225
1x3x275
1x2x315
1x1x365
*add suit/wraps*
1x3x410 (65%)
2x3x470 (75%)
3x3x500 (80%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x3x205 (77%)
4x3x220 (83%)
DB Floor Press (paused)
1x5x60
1x5x70
1x5x80
1x5x90
1x5x95
Reverse DB Deficit Lunges
3x6x40's
NG Pullups
2x6
3x5
Tricep Band Pushdowns
5x15xlight
Reverse BB Curls
1x8x45
3x6x65
Comments: Was able to go heavier than I had planned on squats today; pleased about that. Maybe it was the cheering section today with the Packers playing late. I'm really happy with how things are going, and definitely looking forward to singles in squat and deadlift gear next week.
Extra work:
-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides
-hip flexor mobilization, 90/90 hip stretch, hip windshield wipers [hip is improving]
WED--Squat: 3x2x400 (85%) first and last sets; Bench: 4x2x240 (90%) first and last sets
http://www.youtube.com/watch?v=Vl1QNDLB7pA
FRI--Suit Deadlift: 2x2x495 (90%)
http://www.youtube.com/watch?v=v8oAAaAVHEU
SUN--Suit Squat 3x3x500 (80%)
http://www.youtube.com/watch?v=Jvz0FIXOigc
Week 16 of 31
Block 4, Week 3
Day 1 (Wednesday 10/13/10)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x3x375 (80%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
5x2x230 (87%)
Squat (no belt)
1x5x235 (50%)
1x5x280 (60%)
5x5x330 (70%)
Really CG Bench (inside knurling)
1x5x115
1x5x135
1x5x155
1x5x175
1x5x185
1x5x195
1x5x205
Ab wheel
3x6
Seated Cable Rows
1x5x110
1x5x120
1x5x130
1x5x140
1x5x150
2x10x125
1x8x125
Band Kelso shrugs
4x12xmonster mini
Comments: Squats were definitely a struggle today. My body didn't feel particularly enthusiastic about the second squat session. Bench felt good today, took some video.
Day 2 (Friday, 10/15/10)
Deadlift
1x5x275 (50%)
1x5x325 (60%)
1x5x380 (70%)
1x5x410 (75%)
1x5x380 (70%)
CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
4x4x185 (70%)
Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x4x380 (70%)
Hip Thrusts
1x10xBW
5x8x95
Dragon Flags
5x10
Kroc Rows
16x85
9x105
Band Face Pulls
5x10xlight
Prone Trap Raise
3x8x4
Comments: The first deadlift movement was quite easy (it was supposed to be) and the second movement was challenging (supposed to be). So I should be all set for a couple of weeks in the deadlift suit. I won't miss the deadlifts w/25's, not much fun.
Day 3 (Sunday, 10/17/10) [30th birthday workout]
Squat (no belt)
1x5x235 (50%)
1x5x280 (60%)
2x5x330 (70%)
5x4x355 (75%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
5x3x210 (80%)
DB Floor Press (paused)
1x6x55
1x6x65
1x6x75
1x6x85
NG Pullups
2x6
2x5
Tricep Band Pushdowns
4x15xlight
Reverse BB Curls
1x8x45
1x8x60
2x10x50
Lat Pulldowns (V-handle)
5x10x100
Comments:
Squats felt pretty solid today, and bench was fine too. I still have to figure out a good bench stance so that I don't raise the side of my foot. DB floor press felt good today, I really feel this is a productive exercise. During this week I have reached the half way point in my prep for the January meet. Looking forward to getting into gear the next couple of weeks and starting to ramp up the weights.
Extra work:
-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides
-new hip stretches: hip flexor mobilization, 90/90 hip stretch, hip windshield wipers [making progress!!]
-contrast showers (1:00 hot, 0:30 cold) for 4 cycles [Friday]
Bench: 5x2x230 (87%), first and last sets
http://www.youtube.com/watch?v=nieHI7oazbE
[b] Squat: 5x4x355 (75%), last set [/b]
http://www.youtube.com/watch?v=QYKMNgLw5uc
Day 1 (Wednesday 10/13/10)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x3x375 (80%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
5x2x230 (87%)
Squat (no belt)
1x5x235 (50%)
1x5x280 (60%)
5x5x330 (70%)
Really CG Bench (inside knurling)
1x5x115
1x5x135
1x5x155
1x5x175
1x5x185
1x5x195
1x5x205
Ab wheel
3x6
Seated Cable Rows
1x5x110
1x5x120
1x5x130
1x5x140
1x5x150
2x10x125
1x8x125
Band Kelso shrugs
4x12xmonster mini
Comments: Squats were definitely a struggle today. My body didn't feel particularly enthusiastic about the second squat session. Bench felt good today, took some video.
Day 2 (Friday, 10/15/10)
Deadlift
1x5x275 (50%)
1x5x325 (60%)
1x5x380 (70%)
1x5x410 (75%)
1x5x380 (70%)
CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
4x4x185 (70%)
Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x4x380 (70%)
Hip Thrusts
1x10xBW
5x8x95
Dragon Flags
5x10
Kroc Rows
16x85
9x105
Band Face Pulls
5x10xlight
Prone Trap Raise
3x8x4
Comments: The first deadlift movement was quite easy (it was supposed to be) and the second movement was challenging (supposed to be). So I should be all set for a couple of weeks in the deadlift suit. I won't miss the deadlifts w/25's, not much fun.
Day 3 (Sunday, 10/17/10) [30th birthday workout]
Squat (no belt)
1x5x235 (50%)
1x5x280 (60%)
2x5x330 (70%)
5x4x355 (75%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
5x3x210 (80%)
DB Floor Press (paused)
1x6x55
1x6x65
1x6x75
1x6x85
NG Pullups
2x6
2x5
Tricep Band Pushdowns
4x15xlight
Reverse BB Curls
1x8x45
1x8x60
2x10x50
Lat Pulldowns (V-handle)
5x10x100
Comments:
Squats felt pretty solid today, and bench was fine too. I still have to figure out a good bench stance so that I don't raise the side of my foot. DB floor press felt good today, I really feel this is a productive exercise. During this week I have reached the half way point in my prep for the January meet. Looking forward to getting into gear the next couple of weeks and starting to ramp up the weights.
Extra work:
-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides
-new hip stretches: hip flexor mobilization, 90/90 hip stretch, hip windshield wipers [making progress!!]
-contrast showers (1:00 hot, 0:30 cold) for 4 cycles [Friday]
Bench: 5x2x230 (87%), first and last sets
http://www.youtube.com/watch?v=nieHI7oazbE
[b] Squat: 5x4x355 (75%), last set [/b]
http://www.youtube.com/watch?v=QYKMNgLw5uc
Week 15 of 31
Block 4, Week 2
Day 1 (Wednesday, 10/6/10)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x2x375 (80%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x3x205 (77%)
4x3x220 (83%)
1x2x220 (83%) [paused too long and came out of groove on 3rd rep]
1x3x220 (83%) [pulled my head out of my ass and did it right]
Squat (no belt)
1x3x260 (55%)
1x3x305 (65%)
4x3x355 (75%)
Really CG Bench Press
1x6x95
1x6x115
1x6x135
1x6x150
1x6x165
2x6x155
Ab wheel
4x6
Seated Cable Rows
1x6x110
1x6x120
1x6x130
1x6x140
2x8x120
Comments: I was pissed that I missed a rep on bench due to stupidity, but I made it right with an extra set. It will have to do. Trying to find a good position on my back for squats that doesn't piss my wrists off too much.
Day 2 (Friday, 10/8/10)
Deadlift
1x5x275 (50%)
1x4x325 (60%)
1x3x380 (70%)
1x3x435 (80%)
1x3x465 (85%)
1x3x435 (80%)
CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
5x4x170 (65%)
Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x3x380 (70%)
Hip Thrust
1x10xBW
5x6x95
Dragon Flags
5x10
Band Face Pulls
4x12xlight
SSB Upper Back Good Morning
1x10x145
1x10x165
1x10x185
Kroc Rows
1x17x80
1x8x100
Comments:
I tried to be more aggressive at the start of the pull and that felt fantastic. I think I was able to keep my form pretty tight with the added aggression.
The SSB upper back good mornings are a good exercise, but I have too much trouble isolating the upper back (I want to use my hips). So they are out of the rotation, and Kroc rows are in.
I am purposefully progressing slowly with the hip thrusts, quite sure it will pay off.
I can't believe how long the pull feels with 25 pound plates, shit.
Day 3 (Sunday, 10/10/10)
Squat (no belt)
1x5x235 (50%) [supposed to be 4 reps, hopefully I didn't ruin the program]
1x4x280 (60%)
2x3x330 (70%)
6x3x355 (75%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x4x185 (70%)
4x4x200 (75%)
Squat (no belt)
1x3x260 (55%)
1x3x305 (65%)
4x2x355 (75%)
DB Floor Press (paused)
1x8x50
1x8x60
1x8x70
1x8x80
Deficit Reverse BB Lunges
3x6x115
NG Pullups
4x5
Prone rear delt raises
3x12x5
Tricep Band Pushdowns
1x28xlight
1x12xlight
Comments:
I'm getting a little better at finding the right bar placement, not quite as low as I was going last week. Bench press was harder than it should have been today, wasn't particularly thrilled about that. I like neutral grip pullups so much better than overhand pullups, glad to discover this.
Extra work:
-Two 40 min. walks (Tues., Fri.)
-wall slides
Top set, 3x465 (85%)
http://www.youtube.com/watch?v=Keg8vv7WBm0
Day 1 (Wednesday, 10/6/10)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x2x375 (80%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x3x205 (77%)
4x3x220 (83%)
1x2x220 (83%) [paused too long and came out of groove on 3rd rep]
1x3x220 (83%) [pulled my head out of my ass and did it right]
Squat (no belt)
1x3x260 (55%)
1x3x305 (65%)
4x3x355 (75%)
Really CG Bench Press
1x6x95
1x6x115
1x6x135
1x6x150
1x6x165
2x6x155
Ab wheel
4x6
Seated Cable Rows
1x6x110
1x6x120
1x6x130
1x6x140
2x8x120
Comments: I was pissed that I missed a rep on bench due to stupidity, but I made it right with an extra set. It will have to do. Trying to find a good position on my back for squats that doesn't piss my wrists off too much.
Day 2 (Friday, 10/8/10)
Deadlift
1x5x275 (50%)
1x4x325 (60%)
1x3x380 (70%)
1x3x435 (80%)
1x3x465 (85%)
1x3x435 (80%)
CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
5x4x170 (65%)
Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x3x380 (70%)
Hip Thrust
1x10xBW
5x6x95
Dragon Flags
5x10
Band Face Pulls
4x12xlight
SSB Upper Back Good Morning
1x10x145
1x10x165
1x10x185
Kroc Rows
1x17x80
1x8x100
Comments:
I tried to be more aggressive at the start of the pull and that felt fantastic. I think I was able to keep my form pretty tight with the added aggression.
The SSB upper back good mornings are a good exercise, but I have too much trouble isolating the upper back (I want to use my hips). So they are out of the rotation, and Kroc rows are in.
I am purposefully progressing slowly with the hip thrusts, quite sure it will pay off.
I can't believe how long the pull feels with 25 pound plates, shit.
Day 3 (Sunday, 10/10/10)
Squat (no belt)
1x5x235 (50%) [supposed to be 4 reps, hopefully I didn't ruin the program]
1x4x280 (60%)
2x3x330 (70%)
6x3x355 (75%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x4x185 (70%)
4x4x200 (75%)
Squat (no belt)
1x3x260 (55%)
1x3x305 (65%)
4x2x355 (75%)
DB Floor Press (paused)
1x8x50
1x8x60
1x8x70
1x8x80
Deficit Reverse BB Lunges
3x6x115
NG Pullups
4x5
Prone rear delt raises
3x12x5
Tricep Band Pushdowns
1x28xlight
1x12xlight
Comments:
I'm getting a little better at finding the right bar placement, not quite as low as I was going last week. Bench press was harder than it should have been today, wasn't particularly thrilled about that. I like neutral grip pullups so much better than overhand pullups, glad to discover this.
Extra work:
-Two 40 min. walks (Tues., Fri.)
-wall slides
Top set, 3x465 (85%)
http://www.youtube.com/watch?v=Keg8vv7WBm0
Week 14 of 31
Block 4, Week 1
Day 1 (Wednesday, 9/29/10)
Squat (no belt)
1x5x235 (50%)
2x5x280 (60%)
5x5x330 (70%)
Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
4x2x200 (75%)
Floor BB Skullcrushers
1x8x45
1x8x55
3x8x65
Ab wheel
4x6
Seated Cable Rows
1x8x90
1x8x105
1x8x120
1x8x130
4x8x115
Inverted row scapular retractions
4x8
Comments: Used a low bar position in the squat for the first time in over a year and it felt really strong. I think my upper back is now thick enough to use a low bar position. Deloading bench this week, trying to be patient.
Day 2 (Friday, 10/1/10)
Deadlift
1x5x275 (50%)
1x4x325 (60%)
1x4x380 (70%)
1x4x410 (75%)
1x4x435 (80%)
1x4x410 (75%)
CG Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
4x3x170 (65%)
Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x3x355 (65%)
Hip Thrust
5x10xBW
Dragon Flags
3x10
Band Face Pulls
5x10xlight
SSB upper back goodmorning
1x10x125
1x10x145
1x10x165
1x10x185
1x10x205
Comments: First week of the deadlift cycle went very well. Everything felt solid and the poundages felt about right. I wanted about a 3 in. deficit and that worked out to deadlifting with 25 pound plates . . . it really feels like a L-O-N-G pull. I have tried upper back good mornings before, but never put any weight on the bar, this is a damn good exercise.
Day 3 (Sunday, 10/3/10)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x3x355 (75%)
MG Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
4x2x185 (70%)
Band-assisted pullups
5x5xlight
Reverse pec deck
5x12x30
Lat Pulldowns
1x12x80
1x10x95
1x10x110
1x10x120
1x10x110
Deficit BB Reverse Lunges
4x6x95
Reverse BB Curls
1x10x45
1x10x55
1x10x60
1x11x65
Tricep Band Pushdowns
4x15xlight
Comments: The low bar position on squat felt really damn good. I was trying to make the squats feel challenging, but I couldn't squat deep enough for that to happen. While I was benching my wife was watching to see if my feet were moving, and a good bencher (Michael) was giving me some technique pointers. When I use a wide stance I tend to lift the side of my foot up, so I tried a Wade Hooper stance--narrow, feet back and perpendicular to the bench and that seemed much better. Michael told me to tuck my elbows at the start of the motion, felt more stable.
Got the Deficit Reverse Lunges from an article this week, great replacement for Step-ups.
Looking forward to putting some weight back on the bar on bench next week, and working some more on the low bar position. Deadlift technique is starting to really feel dialed in.
Extra work:
-Three 40 min. walks (Tues., Thur., Fri.)
-wall slides
-glute bridges
[b]Top set, 4x435 (80%), and first set of deadlift w/25's 3x355 (65%) [Friday][/b]
http://www.youtube.com/watch?v=LGaOolYUov4
[b]First and last set of 5x3x355 (75%) [Sunday][/b]
http://www.youtube.com/watch?v=BKVcX2Co_qM
Day 1 (Wednesday, 9/29/10)
Squat (no belt)
1x5x235 (50%)
2x5x280 (60%)
5x5x330 (70%)
Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
4x2x200 (75%)
Floor BB Skullcrushers
1x8x45
1x8x55
3x8x65
Ab wheel
4x6
Seated Cable Rows
1x8x90
1x8x105
1x8x120
1x8x130
4x8x115
Inverted row scapular retractions
4x8
Comments: Used a low bar position in the squat for the first time in over a year and it felt really strong. I think my upper back is now thick enough to use a low bar position. Deloading bench this week, trying to be patient.
Day 2 (Friday, 10/1/10)
Deadlift
1x5x275 (50%)
1x4x325 (60%)
1x4x380 (70%)
1x4x410 (75%)
1x4x435 (80%)
1x4x410 (75%)
CG Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
4x3x170 (65%)
Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x3x355 (65%)
Hip Thrust
5x10xBW
Dragon Flags
3x10
Band Face Pulls
5x10xlight
SSB upper back goodmorning
1x10x125
1x10x145
1x10x165
1x10x185
1x10x205
Comments: First week of the deadlift cycle went very well. Everything felt solid and the poundages felt about right. I wanted about a 3 in. deficit and that worked out to deadlifting with 25 pound plates . . . it really feels like a L-O-N-G pull. I have tried upper back good mornings before, but never put any weight on the bar, this is a damn good exercise.
Day 3 (Sunday, 10/3/10)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x3x355 (75%)
MG Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
4x2x185 (70%)
Band-assisted pullups
5x5xlight
Reverse pec deck
5x12x30
Lat Pulldowns
1x12x80
1x10x95
1x10x110
1x10x120
1x10x110
Deficit BB Reverse Lunges
4x6x95
Reverse BB Curls
1x10x45
1x10x55
1x10x60
1x11x65
Tricep Band Pushdowns
4x15xlight
Comments: The low bar position on squat felt really damn good. I was trying to make the squats feel challenging, but I couldn't squat deep enough for that to happen. While I was benching my wife was watching to see if my feet were moving, and a good bencher (Michael) was giving me some technique pointers. When I use a wide stance I tend to lift the side of my foot up, so I tried a Wade Hooper stance--narrow, feet back and perpendicular to the bench and that seemed much better. Michael told me to tuck my elbows at the start of the motion, felt more stable.
Got the Deficit Reverse Lunges from an article this week, great replacement for Step-ups.
Looking forward to putting some weight back on the bar on bench next week, and working some more on the low bar position. Deadlift technique is starting to really feel dialed in.
Extra work:
-Three 40 min. walks (Tues., Thur., Fri.)
-wall slides
-glute bridges
[b]Top set, 4x435 (80%), and first set of deadlift w/25's 3x355 (65%) [Friday][/b]
http://www.youtube.com/watch?v=LGaOolYUov4
[b]First and last set of 5x3x355 (75%) [Sunday][/b]
http://www.youtube.com/watch?v=BKVcX2Co_qM
Week 13 of 31
Block 3, Week 5
Day 1 (Wednesday 9/22/10)
Suit Squat (42 SC, straps down, wraps)
1x4x225
1x3x275
1x2x315
1x1x365
add suit & wraps
2x3x410 (65%)
3x2x470 (75%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
5x2x225 (85%)
Floor BB Skullcrushers
1x5x60
1x5x75
1x5x85
1x5x95
3x5x85
1x7x85
1x6x85
Seated Cable Rows
1x8x80
1x8x90
1x8x100
1x8x110
1x7x120
1x10x100
Comments: Benching felt really solid, definitely feel that I am making progress in form and strength with the new program. As for squats, not exactly what I had in mind. I thought I would get in the suit early in the week so I could get used to having a little more weight on my back and at the end of the week I would do some singles with the straps up.
Well the top sets were pretty hard partially because I pulled the legs of the suit up too high, and partly because I had one terrible case of acid reflux as I would get to the bottom of the squat. On my last set I felt this amazing surge of acid on my first rep. On my second rep I tried to lose some tightness to slow the velocity of the acid down and I managed to get through that set without projectile vomiting. At that point I figured this is enough in the suit for this week, I'll do some more work in a few weeks when I finish my next volume block.
Anyone had the whole acid thing happen while suit squatting? My dad said something about chewing gum before squatting (supposed to prevent acid reflux), will give that a try next time. For the record, I VERY rarely get acid reflux, but have gotten it a couple of times while squatting in a suit, this time was the worst though.
Day 2 (Friday 9/24/10)
Deadlift (deload)
1x5x270 (50%)
1x4x335 (60%)
1x4x380 (70%)
3x4x405 (75%)
CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
4x4x185 (70%)
Dragon Flags
5x8
Band Face Pulls
5x10xlight
Hip Thrust
3x8xBW
Comments: For my new deadlift program I am going to lower my max. I will be working 5% higher on my top set and I want to be a bit conservative with my first 5 week block. Therefore I will use 5 or 10 pounds below my last competition pull (551). I used 540, 550, and 560 for maxes on my last 3 blocks; I struggled with the 3rd week of the last block.
I'm going to put hip thrusts in for my new deadlift accessory exercise (in place of pull-throughs). Hip thrusts feel really good on my hips, better than pull-throughs so hopefully I'll get somewhere with them.
Day 3 (Sunday, 9/26/10)
Squat (deload, no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
3x2x350 (75%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
5x3x210 (80%)
Incline DB Press
1x5x55
1x5x65
1x5x75
BB Stepups
3x6x115
Band-assisted pull-ups
3x6
Reverse Pec Deck
4x10x30
Lat Pulldowns
1x12x70
1x12x80
1x12x90
1x12x100
1x12x110
Band Tricep Pushdowns
5x12xlight
Reverse BB curls
1x12x35
1x12x45
1x12x55
Comments: I was able to use extended paused for all my sets this week on bench, but today was particularly good. Probably averaged a 3 second pause. Which made me think, there are two ways I can build confidence in a lift: (1) by using supramaximal or near maximal weights, or (2) dominating sub-maximal weights for volume. Right now I am REALLY liking option (2) for bench, really helping my form.
I think I managed to catch a cold, discovered the lovely thing at 5am last night. Was so damn difficult to breathe today, even incline dumbbells felt like an ass kicker. A very good time to catch a cold, I can get through the next week (first week of a volume block) while feeling sub-par. Next week is also a bench deload, the program calls for it, and my shoulder is ready for it. For squat I will up my raw max by 5 pounds to 470, going to try to get through the first 4 weeks without a belt, and I'll deadlift off a 545 max.
Phase 1 of meet prep is now complete, phase 2 starts on Wednesday. Phase 1 consisted of 3-four week volume blocks. Phase 2 will have 3-five week volume blocks with more equipment work (particularly on the last week of each block). I've set the foundation, now it's time to kick some ass.
Extra work:
-Three 40 min. walks (Mon., Thur., Fri.)
-wall slides
Day 1 (Wednesday 9/22/10)
Suit Squat (42 SC, straps down, wraps)
1x4x225
1x3x275
1x2x315
1x1x365
add suit & wraps
2x3x410 (65%)
3x2x470 (75%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
5x2x225 (85%)
Floor BB Skullcrushers
1x5x60
1x5x75
1x5x85
1x5x95
3x5x85
1x7x85
1x6x85
Seated Cable Rows
1x8x80
1x8x90
1x8x100
1x8x110
1x7x120
1x10x100
Comments: Benching felt really solid, definitely feel that I am making progress in form and strength with the new program. As for squats, not exactly what I had in mind. I thought I would get in the suit early in the week so I could get used to having a little more weight on my back and at the end of the week I would do some singles with the straps up.
Well the top sets were pretty hard partially because I pulled the legs of the suit up too high, and partly because I had one terrible case of acid reflux as I would get to the bottom of the squat. On my last set I felt this amazing surge of acid on my first rep. On my second rep I tried to lose some tightness to slow the velocity of the acid down and I managed to get through that set without projectile vomiting. At that point I figured this is enough in the suit for this week, I'll do some more work in a few weeks when I finish my next volume block.
Anyone had the whole acid thing happen while suit squatting? My dad said something about chewing gum before squatting (supposed to prevent acid reflux), will give that a try next time. For the record, I VERY rarely get acid reflux, but have gotten it a couple of times while squatting in a suit, this time was the worst though.
Day 2 (Friday 9/24/10)
Deadlift (deload)
1x5x270 (50%)
1x4x335 (60%)
1x4x380 (70%)
3x4x405 (75%)
CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
4x4x185 (70%)
Dragon Flags
5x8
Band Face Pulls
5x10xlight
Hip Thrust
3x8xBW
Comments: For my new deadlift program I am going to lower my max. I will be working 5% higher on my top set and I want to be a bit conservative with my first 5 week block. Therefore I will use 5 or 10 pounds below my last competition pull (551). I used 540, 550, and 560 for maxes on my last 3 blocks; I struggled with the 3rd week of the last block.
I'm going to put hip thrusts in for my new deadlift accessory exercise (in place of pull-throughs). Hip thrusts feel really good on my hips, better than pull-throughs so hopefully I'll get somewhere with them.
Day 3 (Sunday, 9/26/10)
Squat (deload, no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
3x2x350 (75%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
5x3x210 (80%)
Incline DB Press
1x5x55
1x5x65
1x5x75
BB Stepups
3x6x115
Band-assisted pull-ups
3x6
Reverse Pec Deck
4x10x30
Lat Pulldowns
1x12x70
1x12x80
1x12x90
1x12x100
1x12x110
Band Tricep Pushdowns
5x12xlight
Reverse BB curls
1x12x35
1x12x45
1x12x55
Comments: I was able to use extended paused for all my sets this week on bench, but today was particularly good. Probably averaged a 3 second pause. Which made me think, there are two ways I can build confidence in a lift: (1) by using supramaximal or near maximal weights, or (2) dominating sub-maximal weights for volume. Right now I am REALLY liking option (2) for bench, really helping my form.
I think I managed to catch a cold, discovered the lovely thing at 5am last night. Was so damn difficult to breathe today, even incline dumbbells felt like an ass kicker. A very good time to catch a cold, I can get through the next week (first week of a volume block) while feeling sub-par. Next week is also a bench deload, the program calls for it, and my shoulder is ready for it. For squat I will up my raw max by 5 pounds to 470, going to try to get through the first 4 weeks without a belt, and I'll deadlift off a 545 max.
Phase 1 of meet prep is now complete, phase 2 starts on Wednesday. Phase 1 consisted of 3-four week volume blocks. Phase 2 will have 3-five week volume blocks with more equipment work (particularly on the last week of each block). I've set the foundation, now it's time to kick some ass.
Extra work:
-Three 40 min. walks (Mon., Thur., Fri.)
-wall slides
Week 12 of 31
Block 3, Week 4
Day 1 (Wednesday 9/15/10)
Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
2x3x370 (80%)
3x2x395 (85%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
2x3x185 (70%)
5x3x215 (81%)
Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
4x2x370 (80%)
Floor BB Skullcrushers
1x6x55
1x6x70
1x6x80
1x6x90
3x6x80
Dragon Flags
5x8
Inverted rows
5x8
Comments: Squats were solid today. The first round of squats went really well, the second round were pretty damn tough. Was able to get some nice long pauses on bench, they felt good.
Day 2 (Friday 9/17/10)
CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
5x4x170 (65%)
Suit Deadlift
1x5x280 (50%)
1x4x335 (60%)
2x3x390 (70%)
2x3x450 (80%) [add suit 2nd set]
3x2x475 (85%)
Dragon Flags
5x8
Chest-supported rows (neutral grip)
1x5x45
1x5x80
1x5x105
1x5x120
1x5x130
1x5x105
Band Face Pulls
4x10xlight
Comments: Doing abs the last couple of sessions has made my low back feel so much better. I had been slacking on the abs. I'm starting to think a few sets of abs are a lot more important than good mornings or pull-throughs. As I put a little more weight on the bar it seems low back fatigue can sneak up on me so much easier. Deadlifts felt so much better than last week, and I felt solid in the suit. A friend pulled 550@~180, that pumped me up really well for deads.
Day 3 (Sunday, 9/19/10)
Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
6x3x370 (80%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x4x185 (70%)
4x4x200 (75%)
DB Incline Bench
1x6x45
1x6x55
1x6x65
1x6x70
BB Stepups
4x6x115
Band-assisted Pullups
4x6xlight
Reverse pec deck
4x8x30
Lat Pulldowns
1x8x90
1x8x110
1x6x130
1x5x140
Band Tricep Pushdowns
4x20xmonster mini
Comments: Squats and benching went well. I was happy to get some long pauses on bench, feeling a little stronger and more comfortable on bench each session. I've successfully made it through 3-four week volume blocks now (squat and deadlift) and only had to use my belt for one squatting session. I think that will bode very well for my core strength on meet day. So the plan from here is to take it a little easier for a couple of sessions to serve as a small deload and then on Sunday do some singles in my squat suit around 90%. Then I will start a 5 week block where I will add 5 pounds to my squat, and change my deadlift programming some. I feel that I am starting to get burned out on the high volume deadlift training, so I have designed a program that will get me to the meet in January, and hopefully get me there quite a bit stronger. The basic idea is to up the intensity and lower the volume. Instead of 5 top sets (on Sheiko) I will do 3 top sets. As an example, instead of doing 5x3x450, I might do 3x430, 3x460, 3x430. Or instead of doing 3x2x475, I'll do 3x470, 3x490, 3x470. I am planning on doing double deadlift sessions 3 out of every 5 weeks. We shall see how things go.
Extra work:
-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides
Day 1 (Wednesday 9/15/10)
Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
2x3x370 (80%)
3x2x395 (85%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
2x3x185 (70%)
5x3x215 (81%)
Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
4x2x370 (80%)
Floor BB Skullcrushers
1x6x55
1x6x70
1x6x80
1x6x90
3x6x80
Dragon Flags
5x8
Inverted rows
5x8
Comments: Squats were solid today. The first round of squats went really well, the second round were pretty damn tough. Was able to get some nice long pauses on bench, they felt good.
Day 2 (Friday 9/17/10)
CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
5x4x170 (65%)
Suit Deadlift
1x5x280 (50%)
1x4x335 (60%)
2x3x390 (70%)
2x3x450 (80%) [add suit 2nd set]
3x2x475 (85%)
Dragon Flags
5x8
Chest-supported rows (neutral grip)
1x5x45
1x5x80
1x5x105
1x5x120
1x5x130
1x5x105
Band Face Pulls
4x10xlight
Comments: Doing abs the last couple of sessions has made my low back feel so much better. I had been slacking on the abs. I'm starting to think a few sets of abs are a lot more important than good mornings or pull-throughs. As I put a little more weight on the bar it seems low back fatigue can sneak up on me so much easier. Deadlifts felt so much better than last week, and I felt solid in the suit. A friend pulled 550@~180, that pumped me up really well for deads.
Day 3 (Sunday, 9/19/10)
Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
6x3x370 (80%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x4x185 (70%)
4x4x200 (75%)
DB Incline Bench
1x6x45
1x6x55
1x6x65
1x6x70
BB Stepups
4x6x115
Band-assisted Pullups
4x6xlight
Reverse pec deck
4x8x30
Lat Pulldowns
1x8x90
1x8x110
1x6x130
1x5x140
Band Tricep Pushdowns
4x20xmonster mini
Comments: Squats and benching went well. I was happy to get some long pauses on bench, feeling a little stronger and more comfortable on bench each session. I've successfully made it through 3-four week volume blocks now (squat and deadlift) and only had to use my belt for one squatting session. I think that will bode very well for my core strength on meet day. So the plan from here is to take it a little easier for a couple of sessions to serve as a small deload and then on Sunday do some singles in my squat suit around 90%. Then I will start a 5 week block where I will add 5 pounds to my squat, and change my deadlift programming some. I feel that I am starting to get burned out on the high volume deadlift training, so I have designed a program that will get me to the meet in January, and hopefully get me there quite a bit stronger. The basic idea is to up the intensity and lower the volume. Instead of 5 top sets (on Sheiko) I will do 3 top sets. As an example, instead of doing 5x3x450, I might do 3x430, 3x460, 3x430. Or instead of doing 3x2x475, I'll do 3x470, 3x490, 3x470. I am planning on doing double deadlift sessions 3 out of every 5 weeks. We shall see how things go.
Extra work:
-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides
Week 11 of 31
Block 3, Week 3
Day 1 (Wednesday, 9/8/10)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x3x370 (80%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
2x3x185 (70%)
6x3x210 (80%)
Squat (no belt)
1x5x235 (50%)
1x5x280 (60%)
5x5x325 (70%)
Floor Skullcrushers
1x8x45
1x8x55
1x8x65
1x7x75
3x8x65
Blast Strap Inverted Rows
6x6
Comments: Squats felt good, but they appear to have kicked my ass more thoroughly than I thought (see next training day). Other than that, bench went well. Didn't rest long enough for my last set and the final rep was a real grinder, oh well.
Day 2 (Friday, 9/10/10)
Deadlift
1x5x280 (50%)
2x4x335 (60%)
2x3x390 (70%)
3x3x450 (80%)
1x3x440 (80%-)
1x3x450 (80%)
Pause CG Bench
1x5x135 (50%)
5x5x160 (60%)
Band Face Pulls
5x10xlight
Comments: When I got up to the sets with 390 on deadlift things weren't looking too promising. Although I was told the form looked good nothing felt quite right. So I figured the 5 triples at 450 would take a lot of effort today. The first set was difficult but manageable, and then after sets 2 and especially 3 were hard as hell I figured taking 10 pounds off might be the right call for the last two sets. The gym owner came over and I talked to him for awhile, and after the long break between sets 440 felt pretty damn good. So I thought I could go back up to 450, smash that set and get some confidence back. Well that set was a total bitch and I decided to skip the double deadlift. Decided to skip a lot of accessory work too. There have been plenty of days where I just put my head down and grind it out when things feel tough. I could tell today wasn't the day to do that. I'm not exactly sure if today was just a fluke or if it is because my first full week of school was really busy, or if 3 volume blocks in a row with no break is a bit too much. Regardless, I will take it easier on the accessory exercises for a couple of sessions, focus on recovery, and take it a session at a time.
Day 3 (Sunday, 9/12/10)
Squat (belt)
1x5x235 (50%)
1x5x280 (60%) [unracked and realized I needed the belt today]
2x5x325 (70%)
5x4x350 (75%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
4x4x185 (70%)
Incline DB Press
1x8x40
1x8x50
1x8x60
Pullups
4x3
Lat Pulldowns
1x10x80
1x8x100
1x8x120
1x8x110
Reverse Pec Deck
2x10x35
1x8x35
DB Extensions
1x8x30
1x8x35
1x8x40
Reverse BB Curls
1x10x45
1x8x55
1x8x65
1x6x75
Comments: I don't recall feeling my back this damn tight. This week has really kicked my ass. That said, I squatted well and dominated the weight. New bench program is feeling good and my technique has improved already. Going to really focus on recovery and try to put things together next week.
Extra work:
-Three 40 min. walks (Tues., Thur., Fri.)
-tons of wall slides, still helping, YES!
Day 1 (Wednesday, 9/8/10)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x3x370 (80%)
Pause Bench
1x4x135 (50%)
1x4x160 (60%)
2x3x185 (70%)
6x3x210 (80%)
Squat (no belt)
1x5x235 (50%)
1x5x280 (60%)
5x5x325 (70%)
Floor Skullcrushers
1x8x45
1x8x55
1x8x65
1x7x75
3x8x65
Blast Strap Inverted Rows
6x6
Comments: Squats felt good, but they appear to have kicked my ass more thoroughly than I thought (see next training day). Other than that, bench went well. Didn't rest long enough for my last set and the final rep was a real grinder, oh well.
Day 2 (Friday, 9/10/10)
Deadlift
1x5x280 (50%)
2x4x335 (60%)
2x3x390 (70%)
3x3x450 (80%)
1x3x440 (80%-)
1x3x450 (80%)
Pause CG Bench
1x5x135 (50%)
5x5x160 (60%)
Band Face Pulls
5x10xlight
Comments: When I got up to the sets with 390 on deadlift things weren't looking too promising. Although I was told the form looked good nothing felt quite right. So I figured the 5 triples at 450 would take a lot of effort today. The first set was difficult but manageable, and then after sets 2 and especially 3 were hard as hell I figured taking 10 pounds off might be the right call for the last two sets. The gym owner came over and I talked to him for awhile, and after the long break between sets 440 felt pretty damn good. So I thought I could go back up to 450, smash that set and get some confidence back. Well that set was a total bitch and I decided to skip the double deadlift. Decided to skip a lot of accessory work too. There have been plenty of days where I just put my head down and grind it out when things feel tough. I could tell today wasn't the day to do that. I'm not exactly sure if today was just a fluke or if it is because my first full week of school was really busy, or if 3 volume blocks in a row with no break is a bit too much. Regardless, I will take it easier on the accessory exercises for a couple of sessions, focus on recovery, and take it a session at a time.
Day 3 (Sunday, 9/12/10)
Squat (belt)
1x5x235 (50%)
1x5x280 (60%) [unracked and realized I needed the belt today]
2x5x325 (70%)
5x4x350 (75%)
MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
4x4x185 (70%)
Incline DB Press
1x8x40
1x8x50
1x8x60
Pullups
4x3
Lat Pulldowns
1x10x80
1x8x100
1x8x120
1x8x110
Reverse Pec Deck
2x10x35
1x8x35
DB Extensions
1x8x30
1x8x35
1x8x40
Reverse BB Curls
1x10x45
1x8x55
1x8x65
1x6x75
Comments: I don't recall feeling my back this damn tight. This week has really kicked my ass. That said, I squatted well and dominated the weight. New bench program is feeling good and my technique has improved already. Going to really focus on recovery and try to put things together next week.
Extra work:
-Three 40 min. walks (Tues., Thur., Fri.)
-tons of wall slides, still helping, YES!
Week 10 of 31
Block 3, Week 2
Day 1 (Wednesday, 9/1/10)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x2x370 (80%)
Reverse Band Bench (light, #19)
1x2x185
1x2x225
1x2x255
1x2x275
1x2x290@8
1x2x305@8+
2x2x295@8
Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x3x350 (75%)
JM Press
1x3x115
1x3x135
1x3x155
1x3x165
1x3x175@8
1x3x185@9
1x3x175@9
SSB Good Morning
5x5x190
Blast strap inverted rows
3x8
Inverted rows
3x10
Comments: Good session, wanted to stay more conservative on bench since my shoulder had been acting up and managed to do that. Shoulder started to feel quite a bit better after this session, tons of wall slides helped.
Day 2 (Friday, 9/3/10)
Pause Bench (por)
1x2x135
1x2x165
1x2x195
1x2x215
1x2x235@8
1x2x250@9+ (pauses were nearly imperceptible to the naked eye)
Deadlift
1x4x280 (50%)
1x4x335 (60%)
2x3x390 (70%)
5x3x420 (75%)
Dragon flags
4x10
Band Face Pulls
5x12xlight
Deadlift to knees +finish
1x3x280 (50%)
2x3x335 (60%)
4x2x365 (65%)
Pull-throughs
1x10x170
1x10x200
4x8x245
Comments: Felt like shit on bench. Didn't feel as though I was controlling the bar on the descent, felt wobbly at the bottom and as though my butt was going to come off the bench. Had little confidence and that is why I was cutting the pauses short. The plan is to get back to basics on bench and do flat bench press 3 days a week and really get comfortable on the bench. Deadlifts felt extremely solid. Threw a couple of 10 pound plates on the pins so I could add some weight on pull-throughs. By the time I get to them it is hard to hold on for more than 8 reps when my hands feel like they've gone through a blender.
Day 3 (Sunday, 9/5/10)
3 board press
1x2x185
1x2x225
1x2x255@8
1x2x275@8+
Pause Bench
3x2x225
Squat (no belt)
1x4x325 (50%)
1x4x280 (60%)
2x3x325 (70%)
6x3x350 (75%)
Pullups
5x3
Lat Pulldowns
1x10x80
1x10x90
1x8x100
1x8x110
1x6x120
Reverse Pec Deck
4x8x35
Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x2x350 (75%)
BB Stepups
3x6x135
Pause Bench (technique work)
2x4x135
2x3x165
2x4x135
Comments: I tried using a closer grip on bench, mid-way between the smooth and the rings on my 2nd set with 225, and it felt a little weaker. Thought it was worth a try. With the lack of pause benching I've done over the last months I can tell I am very uncomfortable pausing. This will have to change. During the technique work at the end of the workout I was trying to find a stance that feels more stable and allows me to use leg drive without my butt lifting off the bench. When I moved my stance out as wide as I could go with my toes pointing more straightforward it felt quite a bit more stable. I also was starting to do a better job of pulling the bar down with my lats. Have a long way to go.
Extra work:
-Three 40 min. walks (Mon., Wed., Thur.)
-tons of wall slides, really seemed to help
Day 1 (Wednesday, 9/1/10)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x2x370 (80%)
Reverse Band Bench (light, #19)
1x2x185
1x2x225
1x2x255
1x2x275
1x2x290@8
1x2x305@8+
2x2x295@8
Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x3x350 (75%)
JM Press
1x3x115
1x3x135
1x3x155
1x3x165
1x3x175@8
1x3x185@9
1x3x175@9
SSB Good Morning
5x5x190
Blast strap inverted rows
3x8
Inverted rows
3x10
Comments: Good session, wanted to stay more conservative on bench since my shoulder had been acting up and managed to do that. Shoulder started to feel quite a bit better after this session, tons of wall slides helped.
Day 2 (Friday, 9/3/10)
Pause Bench (por)
1x2x135
1x2x165
1x2x195
1x2x215
1x2x235@8
1x2x250@9+ (pauses were nearly imperceptible to the naked eye)
Deadlift
1x4x280 (50%)
1x4x335 (60%)
2x3x390 (70%)
5x3x420 (75%)
Dragon flags
4x10
Band Face Pulls
5x12xlight
Deadlift to knees +finish
1x3x280 (50%)
2x3x335 (60%)
4x2x365 (65%)
Pull-throughs
1x10x170
1x10x200
4x8x245
Comments: Felt like shit on bench. Didn't feel as though I was controlling the bar on the descent, felt wobbly at the bottom and as though my butt was going to come off the bench. Had little confidence and that is why I was cutting the pauses short. The plan is to get back to basics on bench and do flat bench press 3 days a week and really get comfortable on the bench. Deadlifts felt extremely solid. Threw a couple of 10 pound plates on the pins so I could add some weight on pull-throughs. By the time I get to them it is hard to hold on for more than 8 reps when my hands feel like they've gone through a blender.
Day 3 (Sunday, 9/5/10)
3 board press
1x2x185
1x2x225
1x2x255@8
1x2x275@8+
Pause Bench
3x2x225
Squat (no belt)
1x4x325 (50%)
1x4x280 (60%)
2x3x325 (70%)
6x3x350 (75%)
Pullups
5x3
Lat Pulldowns
1x10x80
1x10x90
1x8x100
1x8x110
1x6x120
Reverse Pec Deck
4x8x35
Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x2x350 (75%)
BB Stepups
3x6x135
Pause Bench (technique work)
2x4x135
2x3x165
2x4x135
Comments: I tried using a closer grip on bench, mid-way between the smooth and the rings on my 2nd set with 225, and it felt a little weaker. Thought it was worth a try. With the lack of pause benching I've done over the last months I can tell I am very uncomfortable pausing. This will have to change. During the technique work at the end of the workout I was trying to find a stance that feels more stable and allows me to use leg drive without my butt lifting off the bench. When I moved my stance out as wide as I could go with my toes pointing more straightforward it felt quite a bit more stable. I also was starting to do a better job of pulling the bar down with my lats. Have a long way to go.
Extra work:
-Three 40 min. walks (Mon., Wed., Thur.)
-tons of wall slides, really seemed to help
Week 9 of 31
Block 3, Week 1
Day 1 (Wednesday, 8/25/10)
Squat (no belt)
1x5x235 (50%)
2x5x280 (60%)
5x5x325 (70%)
Reverse Band Bench (light/short, #19, 12 from top)
1x3x185
1x3x225
1x3x255
1x3x275
1x3x295@8
1x3x305@9+
1x3x290@8
1x3x290@9
SSB Good Morning
5x5x190
JM Press
1x5x95
1x5x115
1x5x125
1x5x135@8
1x5x145@8
1x5x155@9
1x5x145@9
Chest-supported Rows
2x8x45
2x8x70
2x5x90
2x5x100
2x5x110
Band Rows
5x10xlight
"No money" drill
5x10x0.5 mini
Comments: Was pleased with a 20 pound PR on the reverse band bench. Shoulder felt pretty tight after this workout. Squats were good.
Day 2 (Friday, 8/27/10)
Pause Bench
1x3x135
1x3x185
1x3x205
1x3x225@8
1x3x240@9+
1x3x225@9
Deadlift
1x5x280 (50%)
2x5x335 (60%)
5x5x390 (70%)
Inverted Rows
10x8
Dragon Flags
5x10
Band Face Pulls
8x10xlight
Pull-throughs
1x10x170
1x10x200
5x10x225
Comments: My triceps felt torched during bench today, and it showed in the performance. I really worked on keeping a tight upper back during deadlifts and I think I was doing a pretty solid job by my last set. Did a lot of upper back stuff today, probably too much as my shoulder felt like shit after this workout.
Day 3 (Sunday, 8/29/10)
3 Board Bench (por)
1x3x185
1x3x225
1x3x255
1x3x275@8
1x3x295@11 (missed 3rd, got tentative and misgrooved)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x3x350 (75%)
BB Stepups
4x6x135
Pullups (trying to get chest above bar)
5x3
Lat Pulldowns (activation)
1x10x80
1x10x90
1x10x100
2x8x110
Cable "L's"
1x10x15
3x12x10
Inverted Rows
5x8
1x10
Reverse BB Curls
1x8x45
1x8x55
1x8x65
1x8x55
Comments: I was pissed about the 3 board, I was feeling strong, got tentative and fucked up my set. I also think it contributed to how shitty my shoulder feels right now. The 275 set felt so damn easy I knew I could nail 295. I hesitated as I was lowering my 3rd rep, lost my tightness, and I was cooked. Squats were good. Have to figure out this damn shoulder thing. I think the foam presses with chains are messing it up . . . sudden tension at mid-range seems rough on the shoulder.
Extra work:
-Four 40 min. walks (Mon. - Thur.)
-lots of work on shoulder: wall slides, behind neck band pullaparts, bent over band rows, dynamic stretches
Deadlift video:
http://www.youtube.com/watch?v=fV3Sx6j6W7A
Bench video:
http://www.youtube.com/watch?v=mdW-hQ-BBhk
Day 1 (Wednesday, 8/25/10)
Squat (no belt)
1x5x235 (50%)
2x5x280 (60%)
5x5x325 (70%)
Reverse Band Bench (light/short, #19, 12 from top)
1x3x185
1x3x225
1x3x255
1x3x275
1x3x295@8
1x3x305@9+
1x3x290@8
1x3x290@9
SSB Good Morning
5x5x190
JM Press
1x5x95
1x5x115
1x5x125
1x5x135@8
1x5x145@8
1x5x155@9
1x5x145@9
Chest-supported Rows
2x8x45
2x8x70
2x5x90
2x5x100
2x5x110
Band Rows
5x10xlight
"No money" drill
5x10x0.5 mini
Comments: Was pleased with a 20 pound PR on the reverse band bench. Shoulder felt pretty tight after this workout. Squats were good.
Day 2 (Friday, 8/27/10)
Pause Bench
1x3x135
1x3x185
1x3x205
1x3x225@8
1x3x240@9+
1x3x225@9
Deadlift
1x5x280 (50%)
2x5x335 (60%)
5x5x390 (70%)
Inverted Rows
10x8
Dragon Flags
5x10
Band Face Pulls
8x10xlight
Pull-throughs
1x10x170
1x10x200
5x10x225
Comments: My triceps felt torched during bench today, and it showed in the performance. I really worked on keeping a tight upper back during deadlifts and I think I was doing a pretty solid job by my last set. Did a lot of upper back stuff today, probably too much as my shoulder felt like shit after this workout.
Day 3 (Sunday, 8/29/10)
3 Board Bench (por)
1x3x185
1x3x225
1x3x255
1x3x275@8
1x3x295@11 (missed 3rd, got tentative and misgrooved)
Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x3x350 (75%)
BB Stepups
4x6x135
Pullups (trying to get chest above bar)
5x3
Lat Pulldowns (activation)
1x10x80
1x10x90
1x10x100
2x8x110
Cable "L's"
1x10x15
3x12x10
Inverted Rows
5x8
1x10
Reverse BB Curls
1x8x45
1x8x55
1x8x65
1x8x55
Comments: I was pissed about the 3 board, I was feeling strong, got tentative and fucked up my set. I also think it contributed to how shitty my shoulder feels right now. The 275 set felt so damn easy I knew I could nail 295. I hesitated as I was lowering my 3rd rep, lost my tightness, and I was cooked. Squats were good. Have to figure out this damn shoulder thing. I think the foam presses with chains are messing it up . . . sudden tension at mid-range seems rough on the shoulder.
Extra work:
-Four 40 min. walks (Mon. - Thur.)
-lots of work on shoulder: wall slides, behind neck band pullaparts, bent over band rows, dynamic stretches
Deadlift video:
http://www.youtube.com/watch?v=fV3Sx6j6W7A
Bench video:
http://www.youtube.com/watch?v=mdW-hQ-BBhk
Week 8 of 31
Block 2, Week 4
Day 1 (Wednesday, 8/18/10)
Manpon Bench +72 lb. chains
1x4x135
1x4x155
1x4x175@8
1x4x195@9
1x4x185@9
Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
2x3x370 (80%)
3x2x390 (85%)
DB Extensions
1x5x25
1x5x30
1x5x35
1x5x40@8
1x5x45@9
1x5x42.5@8
1x5x42.5@9
Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
4x2x370 (80%)
SSB Good Morning
5x5x185
Chest-supported row
2x6x45
2x6x70
6x6x90
Comments: I was feeling a bit shy of 100% today, had a cold that wasn't treating me so well. Consequently, I didn't treat the cold very well. Took me awhile to squat the way I wanted to, but by my last set at 390 things were starting to click. Thought my head was going to explode during rows, but wanted 10 total sets. This was plenty for the day.
Day 2 (Friday, 8/20/10)
2 Board Bench (por)
1x4x185
1x4x215
1x4x235@8
1x4x255@9
1x4x245@8
Suit Deadlift
1x5x275 (50%)
1x4x330 (60%)
2x3x385 (70%)
2x3x440 (80%) [add suit]
3x2x470 (85%)
Band Face Pulls
5x12xlight
Dragon Flags
3x12
Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x2x385 (70%)
Pull-throughs
1x8x170
1x8x200
4x8x225
Inverted Rows
5x8
Comments: Shoulder has been a little tight and tired lately, so I more or less repeated the 2 board workout from last week. Deadlifts felt pretty good. I took some video and I didn't keep my upper back tight enough, but getting back in the suit this early on in the prep is a very good thing. I've tried getting that damn video up on youtube 8+ times because I'd like to have it as reference. Maybe I'll get it up tomorrow or something. Will get in the suit again in 4 weeks, looking forward to tightening up the technique.
Day 3 (Sunday, 8/22/10)
Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
1x3x245 (add shirt)
1x3x255
1x3x265
2x3x275
Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
6x3x370 (80%)
Standing Overhead Press
1x4x95
1x4x115
1x4x125
1x4x135@8
1x4x145@9
1x4x135@9
BB Stepups
3x6x135
Lat pulldowns (activation)
1x10x80
1x8x90
1x8x100
1x8x110
2x8x100
Inverted Rows
5x8
Reverse BB curls
1x10x45
1x8x55
2x8x65
Push-ups & scap push-ups
4x10
Comments: Today was a good day in the shirt, first time doing a triple @275, and I managed two. The form is improving, this is a great sign. Squats were rough, but my low back was really tired and I was too stubborn to wear a belt. I need to stay tighter on the descent, I am getting lazy in the hole; unacceptable. This completes my 2nd squat and deadlift volume block. I will add 5 pounds to my squat max and 10 pounds to my deadlift max. I will try to make it through this block without using a belt on squat, but if I don't no big deal. I REALLY wanted to make it through the first two blocks without a belt and was happy to do so. I'm sure my stability once I get in the suit will really benefit.
Planning on doing some singles 5 weeks from now in my deadlift suit and squat suit around 90%, looking forward to it.
Thinking about testing my raw bench max in 2.5 weeks depending on how things go.
Pretty sure my damn cold is about done, good deal.
Extra work:
-Two 40 min. walks (Mon., Tues.)
Deadlift video:
http://www.youtube.com/watch?v=bAeGRseRS3k
Day 1 (Wednesday, 8/18/10)
Manpon Bench +72 lb. chains
1x4x135
1x4x155
1x4x175@8
1x4x195@9
1x4x185@9
Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
2x3x370 (80%)
3x2x390 (85%)
DB Extensions
1x5x25
1x5x30
1x5x35
1x5x40@8
1x5x45@9
1x5x42.5@8
1x5x42.5@9
Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
4x2x370 (80%)
SSB Good Morning
5x5x185
Chest-supported row
2x6x45
2x6x70
6x6x90
Comments: I was feeling a bit shy of 100% today, had a cold that wasn't treating me so well. Consequently, I didn't treat the cold very well. Took me awhile to squat the way I wanted to, but by my last set at 390 things were starting to click. Thought my head was going to explode during rows, but wanted 10 total sets. This was plenty for the day.
Day 2 (Friday, 8/20/10)
2 Board Bench (por)
1x4x185
1x4x215
1x4x235@8
1x4x255@9
1x4x245@8
Suit Deadlift
1x5x275 (50%)
1x4x330 (60%)
2x3x385 (70%)
2x3x440 (80%) [add suit]
3x2x470 (85%)
Band Face Pulls
5x12xlight
Dragon Flags
3x12
Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x2x385 (70%)
Pull-throughs
1x8x170
1x8x200
4x8x225
Inverted Rows
5x8
Comments: Shoulder has been a little tight and tired lately, so I more or less repeated the 2 board workout from last week. Deadlifts felt pretty good. I took some video and I didn't keep my upper back tight enough, but getting back in the suit this early on in the prep is a very good thing. I've tried getting that damn video up on youtube 8+ times because I'd like to have it as reference. Maybe I'll get it up tomorrow or something. Will get in the suit again in 4 weeks, looking forward to tightening up the technique.
Day 3 (Sunday, 8/22/10)
Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
1x3x245 (add shirt)
1x3x255
1x3x265
2x3x275
Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
6x3x370 (80%)
Standing Overhead Press
1x4x95
1x4x115
1x4x125
1x4x135@8
1x4x145@9
1x4x135@9
BB Stepups
3x6x135
Lat pulldowns (activation)
1x10x80
1x8x90
1x8x100
1x8x110
2x8x100
Inverted Rows
5x8
Reverse BB curls
1x10x45
1x8x55
2x8x65
Push-ups & scap push-ups
4x10
Comments: Today was a good day in the shirt, first time doing a triple @275, and I managed two. The form is improving, this is a great sign. Squats were rough, but my low back was really tired and I was too stubborn to wear a belt. I need to stay tighter on the descent, I am getting lazy in the hole; unacceptable. This completes my 2nd squat and deadlift volume block. I will add 5 pounds to my squat max and 10 pounds to my deadlift max. I will try to make it through this block without using a belt on squat, but if I don't no big deal. I REALLY wanted to make it through the first two blocks without a belt and was happy to do so. I'm sure my stability once I get in the suit will really benefit.
Planning on doing some singles 5 weeks from now in my deadlift suit and squat suit around 90%, looking forward to it.
Thinking about testing my raw bench max in 2.5 weeks depending on how things go.
Pretty sure my damn cold is about done, good deal.
Extra work:
-Two 40 min. walks (Mon., Tues.)
Deadlift video:
http://www.youtube.com/watch?v=bAeGRseRS3k
Week 7 of 31
Block 2, Week 3
Day 1 (Wednesday 8/11/10)
Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x3x370 (80%)
Manpon Bench +72 lb. chains
1x5x135
1x5x155
1x5x175@8
1x5x185@9
1x5x175@9
Squat (no belt)
1x5x230 (50%)
1x5x275 (60%)
5x5x320 (70%)
Inverted rows
8x8
DB Extensions
1x8x25
1x8x30
1x8x35@8
1x8x37.5@9
1x8x35@9
Lat pulldown (activation)
1x10x80
1x8x90
1x8x80
Cable Rows
3x8x100
Comments: Always feels good to get through this squat session, especially if it is without a belt. I feel like things are getting dialed in.
Day 2 (Friday, 8/13/10)
2 Board Bench (por)
1x4x185
1x4x215
1x4x235@8
1x4x255@9
2x4x240@8
Deadlift
1x5x275 (50%)
2x4x330 (60%)
2x3x385 (70%)
5x3x440 (80%)
*45 minute break "fixing" left hand
Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x3x360 (65%)
Band face pulls
5x10xlight
Band rows
5x12xlight
Comments: On my last set of deadlift at 440 I ripped two huge callouses off. Hurt like absolute hell, which resulted in me cutting accessory work short, but was glad to be able to get in the second deadlift session. The 2 board bench went way better than last week, which was extremely encouraging.
Day 3 (Sunday, 8/15/10)
Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
1x3x245 (add shirt)
1x3x255
2x3x265
1x3x255
Squat (no belt)
1x5x230 (50%)
1x5x275 (60%)
2x5x320 (70%)
5x4x345 (75%)
Standing Overhead Press
1x5x95
1x5x110
1x5x125@8
1x5x135@8
1x5x145@9
1x5x135@8
1x5x135@9
BB Stepups
3x6x135
Inverted Rows
6x8
Lat pulldowns (activation)
1x10x80
2x10x90
2x10x80
Push-ups & scap push-ups
3x10
Comments: Today was quite difficult because my allergies were really acting up, my head felt ready to explode on squats, sinuses were draining during bench, etc. But hell, I felt good enough to get it done.
After a shitty shirt bench session last week, I really needed this. I received a really good suggestion from my handler, he told me to not only push into the bench with my upper back, but also my ass. Have some work to do, but I think it will make a big difference.
It was a good week of training, feel as though I have the squat, bench, and deadlift all headed in the right direction. I like where I'm headed.
Extra work:
-Four 40 min. walks (Mon. - Thur.)
-lots of work on left hip
Day 1 (Wednesday 8/11/10)
Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x3x370 (80%)
Manpon Bench +72 lb. chains
1x5x135
1x5x155
1x5x175@8
1x5x185@9
1x5x175@9
Squat (no belt)
1x5x230 (50%)
1x5x275 (60%)
5x5x320 (70%)
Inverted rows
8x8
DB Extensions
1x8x25
1x8x30
1x8x35@8
1x8x37.5@9
1x8x35@9
Lat pulldown (activation)
1x10x80
1x8x90
1x8x80
Cable Rows
3x8x100
Comments: Always feels good to get through this squat session, especially if it is without a belt. I feel like things are getting dialed in.
Day 2 (Friday, 8/13/10)
2 Board Bench (por)
1x4x185
1x4x215
1x4x235@8
1x4x255@9
2x4x240@8
Deadlift
1x5x275 (50%)
2x4x330 (60%)
2x3x385 (70%)
5x3x440 (80%)
*45 minute break "fixing" left hand
Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x3x360 (65%)
Band face pulls
5x10xlight
Band rows
5x12xlight
Comments: On my last set of deadlift at 440 I ripped two huge callouses off. Hurt like absolute hell, which resulted in me cutting accessory work short, but was glad to be able to get in the second deadlift session. The 2 board bench went way better than last week, which was extremely encouraging.
Day 3 (Sunday, 8/15/10)
Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
1x3x245 (add shirt)
1x3x255
2x3x265
1x3x255
Squat (no belt)
1x5x230 (50%)
1x5x275 (60%)
2x5x320 (70%)
5x4x345 (75%)
Standing Overhead Press
1x5x95
1x5x110
1x5x125@8
1x5x135@8
1x5x145@9
1x5x135@8
1x5x135@9
BB Stepups
3x6x135
Inverted Rows
6x8
Lat pulldowns (activation)
1x10x80
2x10x90
2x10x80
Push-ups & scap push-ups
3x10
Comments: Today was quite difficult because my allergies were really acting up, my head felt ready to explode on squats, sinuses were draining during bench, etc. But hell, I felt good enough to get it done.
After a shitty shirt bench session last week, I really needed this. I received a really good suggestion from my handler, he told me to not only push into the bench with my upper back, but also my ass. Have some work to do, but I think it will make a big difference.
It was a good week of training, feel as though I have the squat, bench, and deadlift all headed in the right direction. I like where I'm headed.
Extra work:
-Four 40 min. walks (Mon. - Thur.)
-lots of work on left hip
Week 6 of 31
Block 2, Week 2
Day 1 (Wednesday 8/4/10)
Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x2x370 (80%)
Manpon Bench +72 lb. chains
1x4x135
1x4x165@8
1x4x185@8
1x4x205@10
2x4x185@8
Inverted rows
5x10
Lat pulldown (activation)
1x10x70
1x10x80
3x10x90
Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x3x345 (75%)
SSB Good Morning
5x5x185
Comments: The manpon press with chains is a good movement, really hits the transition and lockout well. Form was a little sloppy on squats for the first session, tightened it up for the second session.
Day 2 (Friday, 8/6/10)
2 Board Bench (por)
1x5x185
1x5x215
1x5x235@9
1x5x225@8
1x5x225@9
Deadlift
1x5x275 (50%)
2x4x330 (60%)
2x3x385 (70%)
5x2x440 (80%)
DB Extensions
1x6x30
1x6x35@8
1x6x40@9
1x6x37.5@9
Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x2x360 (65%)
Inverted Rows
6x8
Ab wheel
5x6
Pull-throughs
1x10x160
1x10x200
1x10x225
1x9x225 (damn grip)
1x10x225
Band Face Pulls
4x10xlight
Comments: The first couple of sets with 440 on deadlift were a touch sloppy/difficult. I smoked the remaining 3 sets and I am starting to feel really good about the deadlift. I think my second deadlift movement is really targeting a weakness right around the knees and I plan on keeping it for at least 1 more cycle. Bench was a big bag of okay.
Day 3 (Sunday, 8/8/10)
Squat (no belt)
1x4x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
6x3x345 (75%)
Shirt Bench (42 Fury)
1x5x135
1x3x185
2x3x265 (add shirt)
1x2x265 (missed 3rd at lockout)
1x1x285 (got it, but sloppy)
Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x2x345 (75%)
Standing Overhead Press
1x6x95
1x6x110
1x6x120@8
1x6x130@10
1x6x120@9
BB Stepups
4x6x155
Seated Cable Rows
1x6x90
1x6x100
1x6x110
1x6x120
1x6x130
1x8x100
1x6x100
Lat pulldowns (activation)
2x10x90
4x10x80
Reverse grip BB Curls
1x8x45
3x8x55
Push-ups & scap push-ups
3x10
Comments: Shirt bench was pretty good last week, this week it was pretty shitty. May not have had the shirt on quite right this week. In addition, my shoulders and triceps felt really fatigued going into today. Squats are starting to feel extremely good, starting to really find my rhythm on both squat and deadlift. Bench feels a long way off. A good week of training overall, but bench isn't where I want it to be at this point in the cycle.
Foam rolling my hip flexor with the soft foam roller (instead of tennis balls) seems to be helping.
Extra work:
-Three 40 min. walks (Mon. - Wed.)
Day 1 (Wednesday 8/4/10)
Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x2x370 (80%)
Manpon Bench +72 lb. chains
1x4x135
1x4x165@8
1x4x185@8
1x4x205@10
2x4x185@8
Inverted rows
5x10
Lat pulldown (activation)
1x10x70
1x10x80
3x10x90
Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x3x345 (75%)
SSB Good Morning
5x5x185
Comments: The manpon press with chains is a good movement, really hits the transition and lockout well. Form was a little sloppy on squats for the first session, tightened it up for the second session.
Day 2 (Friday, 8/6/10)
2 Board Bench (por)
1x5x185
1x5x215
1x5x235@9
1x5x225@8
1x5x225@9
Deadlift
1x5x275 (50%)
2x4x330 (60%)
2x3x385 (70%)
5x2x440 (80%)
DB Extensions
1x6x30
1x6x35@8
1x6x40@9
1x6x37.5@9
Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x2x360 (65%)
Inverted Rows
6x8
Ab wheel
5x6
Pull-throughs
1x10x160
1x10x200
1x10x225
1x9x225 (damn grip)
1x10x225
Band Face Pulls
4x10xlight
Comments: The first couple of sets with 440 on deadlift were a touch sloppy/difficult. I smoked the remaining 3 sets and I am starting to feel really good about the deadlift. I think my second deadlift movement is really targeting a weakness right around the knees and I plan on keeping it for at least 1 more cycle. Bench was a big bag of okay.
Day 3 (Sunday, 8/8/10)
Squat (no belt)
1x4x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
6x3x345 (75%)
Shirt Bench (42 Fury)
1x5x135
1x3x185
2x3x265 (add shirt)
1x2x265 (missed 3rd at lockout)
1x1x285 (got it, but sloppy)
Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x2x345 (75%)
Standing Overhead Press
1x6x95
1x6x110
1x6x120@8
1x6x130@10
1x6x120@9
BB Stepups
4x6x155
Seated Cable Rows
1x6x90
1x6x100
1x6x110
1x6x120
1x6x130
1x8x100
1x6x100
Lat pulldowns (activation)
2x10x90
4x10x80
Reverse grip BB Curls
1x8x45
3x8x55
Push-ups & scap push-ups
3x10
Comments: Shirt bench was pretty good last week, this week it was pretty shitty. May not have had the shirt on quite right this week. In addition, my shoulders and triceps felt really fatigued going into today. Squats are starting to feel extremely good, starting to really find my rhythm on both squat and deadlift. Bench feels a long way off. A good week of training overall, but bench isn't where I want it to be at this point in the cycle.
Foam rolling my hip flexor with the soft foam roller (instead of tennis balls) seems to be helping.
Extra work:
-Three 40 min. walks (Mon. - Wed.)
Week 5 of 31
Block 2, Week 1
Day 1 (Wednesday, 7/28/10)
Fat Bar Bench
1x3x150
1x2x190
1x1x220
1x1x250@8
1x1x270@9
1x1x255@9
Squat (no belt)
1x5x230 (50%)
2x5x275 (60%)
5x5x320 (70%)
Good Morning
5x5x185
Seated Cable Rows
1x5x90
1x5x100
1x5x110
1x5x120@8
2x5x130@9
1x5x120@9
3x8x100
Barbell rows (paused at top)
5x6x110
Lat pulldowns (lat activation)
1x10x60
2x10x80
1x8x80
Comments: Fat bar bench was pretty decent. I am trying to really target scapular retraction strength so I tried pausing barbell rows on my torso. I have come to the conclusion that doing weights where you can pause the bar on the torso and actually doing it are two different things. Felt like my forearms were shredding on the pause, even with a light weight.
Day 2 (Friday, 7/30/10)
CG 3 board bench
1x2x185
1x2x225
1x2x255
1x2x275@8
1x2x295@9 (YES!)
1x2x280@9
2x3x255@8
Deadlift
1x5x275 (50%)
2x5x330 (60%)
5x5x385 (70%)
Elbows out DB extensions
1x6x30
1x6x35
1x6x40
1x6x45@8
1x6x50@8
1x5x55@9
Inverted Rows
6x8
Pull-throughs
1x10x150
1x10x190
1x8x225
1x9x225
1x10x225
Band Face Pulls
4x12xlight
Comments: Hands were particularly tired today, making holding on to deadlifts and pull-throughs much more difficult than it should have been. Was very happy to hit 295 on 3 board today, VERY happy.
Day 3 (Sunday, 8/1/10)
Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
5x3x255 (shirt) [touched each rep of last 4 sets]
Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x3x345 (75%)
CG Incline Bench
1x3x115
1x3x135
1x3x155@8
1x3x170@9
2x3x160@8
Inverted Rows
6x10
BB Stepups
3x6x135
Reverse grip BB Curls
1x10x45
1x10x55
1x6x65
1x8x55
Push-ups & scap push-ups
3x12
Comments: Shirt bench was MUCH better than last week. Groove was much better, and touched all but the first couple of reps. Touching a little too low still, but getting better. The third rep was difficult on every set, which I think stems from my triceps being tired from 3 boards on Friday.
This might be the best I have ever felt raw squatting. Looking forward to seeing how the rest of the cycle goes, because my technique is feeling better than ever.
I think I am figuring out some stuff with my left hip. Seems that doing a lot of glute bridges along with some external rotation mobility work is what is needed. I'm optimistic.
Extra work:
-Four 40 min. walks (Mon. - Thur.)
Day 1 (Wednesday, 7/28/10)
Fat Bar Bench
1x3x150
1x2x190
1x1x220
1x1x250@8
1x1x270@9
1x1x255@9
Squat (no belt)
1x5x230 (50%)
2x5x275 (60%)
5x5x320 (70%)
Good Morning
5x5x185
Seated Cable Rows
1x5x90
1x5x100
1x5x110
1x5x120@8
2x5x130@9
1x5x120@9
3x8x100
Barbell rows (paused at top)
5x6x110
Lat pulldowns (lat activation)
1x10x60
2x10x80
1x8x80
Comments: Fat bar bench was pretty decent. I am trying to really target scapular retraction strength so I tried pausing barbell rows on my torso. I have come to the conclusion that doing weights where you can pause the bar on the torso and actually doing it are two different things. Felt like my forearms were shredding on the pause, even with a light weight.
Day 2 (Friday, 7/30/10)
CG 3 board bench
1x2x185
1x2x225
1x2x255
1x2x275@8
1x2x295@9 (YES!)
1x2x280@9
2x3x255@8
Deadlift
1x5x275 (50%)
2x5x330 (60%)
5x5x385 (70%)
Elbows out DB extensions
1x6x30
1x6x35
1x6x40
1x6x45@8
1x6x50@8
1x5x55@9
Inverted Rows
6x8
Pull-throughs
1x10x150
1x10x190
1x8x225
1x9x225
1x10x225
Band Face Pulls
4x12xlight
Comments: Hands were particularly tired today, making holding on to deadlifts and pull-throughs much more difficult than it should have been. Was very happy to hit 295 on 3 board today, VERY happy.
Day 3 (Sunday, 8/1/10)
Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
5x3x255 (shirt) [touched each rep of last 4 sets]
Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x3x345 (75%)
CG Incline Bench
1x3x115
1x3x135
1x3x155@8
1x3x170@9
2x3x160@8
Inverted Rows
6x10
BB Stepups
3x6x135
Reverse grip BB Curls
1x10x45
1x10x55
1x6x65
1x8x55
Push-ups & scap push-ups
3x12
Comments: Shirt bench was MUCH better than last week. Groove was much better, and touched all but the first couple of reps. Touching a little too low still, but getting better. The third rep was difficult on every set, which I think stems from my triceps being tired from 3 boards on Friday.
This might be the best I have ever felt raw squatting. Looking forward to seeing how the rest of the cycle goes, because my technique is feeling better than ever.
I think I am figuring out some stuff with my left hip. Seems that doing a lot of glute bridges along with some external rotation mobility work is what is needed. I'm optimistic.
Extra work:
-Four 40 min. walks (Mon. - Thur.)
Week 4 of 31
Block 1, Week 4
Day 1 (Wed. 7/21) [Metroflex--Fort Worth, TX]
Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
2x3x360 (80%)
3x2x385 (85%)
Bench (touch and go)
1x3x135
1x3x185
1x3x205
1x3x225@8
1x3x235@8
1x3x245@9
1x3x230@8
1x3x230@9
Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
4x2x360 (80%)
Good Morning
5x5x185
Seated cable rows
1x6x90
1x6x110
1x6x130@9
1x6x120@8
1x6x120@9
Inverted rows
5x8
Band Pullaparts
3x12xmini
Dragon Flags
3x10
Comments: Was kind of disappointed in the lack of good powerlifting equipment. Regardless, I was very happy to get a workout in during an unplanned trip (bought the ticket the day before). I have never felt so stable doing beltless squats, and I managed to bench pretty well considering the benches were terrible.
Day 2 (Friday, 7/23/10) [back home]
CG 3 board bench
1x3x185
1x3x225
1x3x255@8
1x3x270@8
1x3x280@9
1x3x265@9
Deadlift
1x5x270 (50%)
1x4x325 (60%)
2x3x380 (70%)
2x3x430 (80%)
3x2x460 (85%)
Tricep pushdowns
1x5x120
1x5x140
1x5x155@8
1x5x165@9
2x5x155@8
1x5x155@9
Inverted Rows
5x8
Pull-throughs
1x10x140
1x10x170
1x10x200
3x10x225
Band Face Pulls
5x12xlight
Comments: Deadlifts felt good, was happy considering I had flown across the country a couple of times earlier in the week. Close grip board presses were also better, good session.
Day 3 (Sunday, 7/25/10)
Shirt Bench (42 Fury)
1x5x135
1x5x185
1x1x225
4x3x255 (shirt) [trouble touching, groove too low]
Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
6x3x360 (80%)
CG Incline Bench
1x3x115
1x3x135
1x3x150
1x3x165@8
1x3x175@9
2x3x160@8
1x3x165@8
1x3x175@9
Inverted Rows
5x8
Pushups
4x10
Reverse BB Curls
1x8x45
1x8x55
3x8x60
2-arm KB row
4x8x53's
Comments: Was glad to finish off this first volume block off well during a very stressful week. Squats felt extremely strong today until I started having some real issues with my new glasses. Descending kind of quickly was disorienting me and resulted in me coming out of the groove several times. My prescription changed dramatically, and I only started wearing the glasses yesterday. Decided to avoid step-ups for my own safety. Shirt benching will get a lot better over the next few weeks, left a lot to be desired today.
I had done reverse grip curls before with an EZ bar and hated them. I switched to DB hammer curls which I hated slightly less but my elbows never felt quite right doing them. So I did the reverse curls with a straight bar today and they felt great. I watched myself doing the 2-arm Kettlebell rows today in the mirror and it was ugly. More of this sort of exercise in the future only even lighter.
Started pulling the bar down quicker in close grip inclines and it improved my strength in the movement, hence why I ramped the weight back up.
Next volume cycle I will add a week 5 in which I'll do some singles at 90%. I will also add 10 pounds to both squat and deadlift maxes and keep the volume the same. Hopefully I can make it through this squat cycle without a belt and taking just about every rep to the basement, if not I will adapt. Looking forward to it.
Day 1 (Wed. 7/21) [Metroflex--Fort Worth, TX]
Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
2x3x360 (80%)
3x2x385 (85%)
Bench (touch and go)
1x3x135
1x3x185
1x3x205
1x3x225@8
1x3x235@8
1x3x245@9
1x3x230@8
1x3x230@9
Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
4x2x360 (80%)
Good Morning
5x5x185
Seated cable rows
1x6x90
1x6x110
1x6x130@9
1x6x120@8
1x6x120@9
Inverted rows
5x8
Band Pullaparts
3x12xmini
Dragon Flags
3x10
Comments: Was kind of disappointed in the lack of good powerlifting equipment. Regardless, I was very happy to get a workout in during an unplanned trip (bought the ticket the day before). I have never felt so stable doing beltless squats, and I managed to bench pretty well considering the benches were terrible.
Day 2 (Friday, 7/23/10) [back home]
CG 3 board bench
1x3x185
1x3x225
1x3x255@8
1x3x270@8
1x3x280@9
1x3x265@9
Deadlift
1x5x270 (50%)
1x4x325 (60%)
2x3x380 (70%)
2x3x430 (80%)
3x2x460 (85%)
Tricep pushdowns
1x5x120
1x5x140
1x5x155@8
1x5x165@9
2x5x155@8
1x5x155@9
Inverted Rows
5x8
Pull-throughs
1x10x140
1x10x170
1x10x200
3x10x225
Band Face Pulls
5x12xlight
Comments: Deadlifts felt good, was happy considering I had flown across the country a couple of times earlier in the week. Close grip board presses were also better, good session.
Day 3 (Sunday, 7/25/10)
Shirt Bench (42 Fury)
1x5x135
1x5x185
1x1x225
4x3x255 (shirt) [trouble touching, groove too low]
Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
6x3x360 (80%)
CG Incline Bench
1x3x115
1x3x135
1x3x150
1x3x165@8
1x3x175@9
2x3x160@8
1x3x165@8
1x3x175@9
Inverted Rows
5x8
Pushups
4x10
Reverse BB Curls
1x8x45
1x8x55
3x8x60
2-arm KB row
4x8x53's
Comments: Was glad to finish off this first volume block off well during a very stressful week. Squats felt extremely strong today until I started having some real issues with my new glasses. Descending kind of quickly was disorienting me and resulted in me coming out of the groove several times. My prescription changed dramatically, and I only started wearing the glasses yesterday. Decided to avoid step-ups for my own safety. Shirt benching will get a lot better over the next few weeks, left a lot to be desired today.
I had done reverse grip curls before with an EZ bar and hated them. I switched to DB hammer curls which I hated slightly less but my elbows never felt quite right doing them. So I did the reverse curls with a straight bar today and they felt great. I watched myself doing the 2-arm Kettlebell rows today in the mirror and it was ugly. More of this sort of exercise in the future only even lighter.
Started pulling the bar down quicker in close grip inclines and it improved my strength in the movement, hence why I ramped the weight back up.
Next volume cycle I will add a week 5 in which I'll do some singles at 90%. I will also add 10 pounds to both squat and deadlift maxes and keep the volume the same. Hopefully I can make it through this squat cycle without a belt and taking just about every rep to the basement, if not I will adapt. Looking forward to it.
Week 3 of 31
Block 1, Week 3
Day 1 (Wednesday, 7/14/10)
Squat (no belt)
1x5x225 (50%)
2x4x270 (60%)
2x3x315 (70%)
5x3x360 (80%)
Fat bar bench
3x150
3x180
3x210@8
3x230@8
3x240@9
3x235@8
3x235@9
Squat (no belt)
1x5x225 (50%)
1x5x270 (60%)
5x5x315 (70%)
Seated Cable rows
8x80
8x100@8
8x110@9
8x105@9
Inverted rows
3x8
Band pullaparts
5x12xmini
Day 2 (Friday, 7/16/10)
Deadlift
1x5x270 (50%)
2x4x325 (60%)
2x3x380 (70%)
5x3x430 (80%)
CG 3 board bench
1x3x185
1x3x225
1x3x255@8
1x2x275@9
1x3x255@9
Deadlift to knees + finish
1x3x270 (50%)
2x3x325 (60%)
4x3x350 (65%)
Tricep pushdowns
6x110
6x135
6x150@9
6x140@8
6x140@9
Inverted rows
5x8
Pull-throughs
10x140
10x160
10x180
10x200
9x200
Band face pulls
5x12xlight
Ab wheel
3x8
Day 3 (Sunday, 7/18/10)
Reverse band bench (light short)
1x3x225
1x3x255@8
1x3x285@9
5x3x270@8
Squat
1x5x225 (50%)
1x5x270 (60%)
2x5x315 (70%)
5x4x340 (75%)
CG incline bench
1x4x115
1x4x135
1x4x155@8
1x4x165@10
1x4x145@8
1x4x145@9
BB stepups
4x6x135
Inverted rows
10x8
Pushups
4x10
Hammer curls
3x12x25
Day 1 (Wednesday, 7/14/10)
Squat (no belt)
1x5x225 (50%)
2x4x270 (60%)
2x3x315 (70%)
5x3x360 (80%)
Fat bar bench
3x150
3x180
3x210@8
3x230@8
3x240@9
3x235@8
3x235@9
Squat (no belt)
1x5x225 (50%)
1x5x270 (60%)
5x5x315 (70%)
Seated Cable rows
8x80
8x100@8
8x110@9
8x105@9
Inverted rows
3x8
Band pullaparts
5x12xmini
Day 2 (Friday, 7/16/10)
Deadlift
1x5x270 (50%)
2x4x325 (60%)
2x3x380 (70%)
5x3x430 (80%)
CG 3 board bench
1x3x185
1x3x225
1x3x255@8
1x2x275@9
1x3x255@9
Deadlift to knees + finish
1x3x270 (50%)
2x3x325 (60%)
4x3x350 (65%)
Tricep pushdowns
6x110
6x135
6x150@9
6x140@8
6x140@9
Inverted rows
5x8
Pull-throughs
10x140
10x160
10x180
10x200
9x200
Band face pulls
5x12xlight
Ab wheel
3x8
Day 3 (Sunday, 7/18/10)
Reverse band bench (light short)
1x3x225
1x3x255@8
1x3x285@9
5x3x270@8
Squat
1x5x225 (50%)
1x5x270 (60%)
2x5x315 (70%)
5x4x340 (75%)
CG incline bench
1x4x115
1x4x135
1x4x155@8
1x4x165@10
1x4x145@8
1x4x145@9
BB stepups
4x6x135
Inverted rows
10x8
Pushups
4x10
Hammer curls
3x12x25
Week 2 of 31
Block 1, Week 2
Day 1 (Wednesday, 7/7/10)
Squat (no belt)
1x5x225 (50%)
2x4x270 (60%)
2x3x315 (70%)
5x2x360 (80%)
Pause bench
1x5x135
1x5x165@8
1x5x185@8
1x5x205@9
1x5x225@10
1x5x210@9
1x5x210@10
Squat (no belt)
1x3x250 (55%)
2x3x295 (65%)
4x3x340 (75%)
Barbell Rows
1x5x150
1x5x170@8
1x5x185@8
1x5x195@9
3x5x180@8
1x5x180@9
Good Morning
5x5x185
Inverted Rows
5x8
Comments: Bench was very solid tonight, really needed it. First double squat session, wasn't too bad.
Day 2 (Friday, 7/9/10)
Floor Press +44lb. chains (POR)
1x5x135
1x5x165@8
1x5x185@8
1x5x195@9
1x5x180@9
Deadlift
1x5x270 (50%)
2x4x325 (60%)
2x3x380 (70%)
5x2x430 (80%)
JM Press
1x4x105
1x4x125
1x4x140
1x4x155@8
1x4x165@9
2x4x155@8
1x4x155@9
Deadlift to knees + finish
1x3x270 (50%)
2x3x325 (60%)
4x2x350 (65%)
Inverted Rows
4x8
Ab Wheel
2x8
Band Face Pulls
4x12xlight
Pull-throughs
1x10x130
1x10x150
3x10x170
Comments: I think "I" figured something big out on deadlift, something novaeer mentioned. When I point my toes more straightforward lockout feels SIGNIFICANTLY smoother. This could be very big. Other than that, great day on bench.
Day 3 (Sunday, 7/11/10)
Reverse Band Bench (short/monster mini, #19)
1x5x225@8
1x5x245@9
1x3x265@10 (missed 4th high)
1x5x235@10
Squat (no belt)
1x4x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
6x3x340 (75%)
Incline DB Bench (neutral grip)
1x5x50
1x5x60
1x5x70@8
1x5x75@9
2x5x70@8
1x3x70@10 (missed 4th)
Squat (no belt)
1x3x250 (55%)
1x3x295 (65%)
4x2x340 (75%)
BB Stepups
4x6x115
Seated Cable Rows
4x10x100
Comments: Squats were solid, felt I had little gas on bench which only became evident on my top set of bench.
Extra work:
-Four 40 min. walks (Tues., Wed., Thur., Fri.)
-lots of work on my hip, hopefully I'm getting somewhere with it
Day 1 (Wednesday, 7/7/10)
Squat (no belt)
1x5x225 (50%)
2x4x270 (60%)
2x3x315 (70%)
5x2x360 (80%)
Pause bench
1x5x135
1x5x165@8
1x5x185@8
1x5x205@9
1x5x225@10
1x5x210@9
1x5x210@10
Squat (no belt)
1x3x250 (55%)
2x3x295 (65%)
4x3x340 (75%)
Barbell Rows
1x5x150
1x5x170@8
1x5x185@8
1x5x195@9
3x5x180@8
1x5x180@9
Good Morning
5x5x185
Inverted Rows
5x8
Comments: Bench was very solid tonight, really needed it. First double squat session, wasn't too bad.
Day 2 (Friday, 7/9/10)
Floor Press +44lb. chains (POR)
1x5x135
1x5x165@8
1x5x185@8
1x5x195@9
1x5x180@9
Deadlift
1x5x270 (50%)
2x4x325 (60%)
2x3x380 (70%)
5x2x430 (80%)
JM Press
1x4x105
1x4x125
1x4x140
1x4x155@8
1x4x165@9
2x4x155@8
1x4x155@9
Deadlift to knees + finish
1x3x270 (50%)
2x3x325 (60%)
4x2x350 (65%)
Inverted Rows
4x8
Ab Wheel
2x8
Band Face Pulls
4x12xlight
Pull-throughs
1x10x130
1x10x150
3x10x170
Comments: I think "I" figured something big out on deadlift, something novaeer mentioned. When I point my toes more straightforward lockout feels SIGNIFICANTLY smoother. This could be very big. Other than that, great day on bench.
Day 3 (Sunday, 7/11/10)
Reverse Band Bench (short/monster mini, #19)
1x5x225@8
1x5x245@9
1x3x265@10 (missed 4th high)
1x5x235@10
Squat (no belt)
1x4x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
6x3x340 (75%)
Incline DB Bench (neutral grip)
1x5x50
1x5x60
1x5x70@8
1x5x75@9
2x5x70@8
1x3x70@10 (missed 4th)
Squat (no belt)
1x3x250 (55%)
1x3x295 (65%)
4x2x340 (75%)
BB Stepups
4x6x115
Seated Cable Rows
4x10x100
Comments: Squats were solid, felt I had little gas on bench which only became evident on my top set of bench.
Extra work:
-Four 40 min. walks (Tues., Wed., Thur., Fri.)
-lots of work on my hip, hopefully I'm getting somewhere with it
Off-season
Session 1 of 6 (Wednesday, 6/16/10)
Standing BB Press
1x5x95
1x5x115
1x5x125
1x5x135
1x5x125
Muscle Snatch
4x6x90
Inverted Rows
5x8
Band Pullaparts
6x12xmini
DB Step-ups
4x8x40's
Very good to be back in the gym. I feel pretty good overall, left hip is pretty pissy though.
I have been trying to bring up my upper back strength/stability for awhile now. Now I have a new way of going about it. Make sure I get AT LEAST as many upper body pulling sets as pushing sets each week.
I think that muscle snatches might have some carryover for bench. It seems this exercise might improve my stability.
Step-ups are a cool exercise. I finally found a 1-leg exercise that I don't despise and doesn't feel like I am risking injury if I load it fairly aggressively. Might do these with a barbell next time.
Nationals will be in Mississippi next year. So although I certainly want to qualify for nationals come January, I don't wish to travel to Mississippi to lift weights. Wish they wouldn't have "lied" about it being in Philadelphia a couple months ago!
Session 2 of 6 (Friday, 6/18/10)
3+ sec. pause Olympic Squat (no belt)
1x4x225 (50%)
4x4x275 (60%)
CG Incline Press (paused)
1x4x95
1x4x115
1x4x135
1x4x155
4x4x145
Bentover 2-arm DB row
1x8x50
3x8x60
2x8x50
Reverse Curls (EZ bar)
1x8x45
2x8x55
Scaption
1x12x15
1x12x20
1x10x17.5
Band Face Pulls
5x10xmonster mini
Ab wheel
2x8
I really had a lot of fun. I can't recommend the long pause olympic squats highly enough. They are hard as hell and I prefer them so much over the safety squat bar which I felt did nothing for me. Definitely a mainstay accessory exercise.
I think pull-ups, 2-arm dumbbell rows, and inverted rows will make up a lot of my upper back volume in the coming months.
CG Inclines are an exercise I particularly suck at. Was pretty happy with my performance on them today.
Session 3 of 6 (Sunday, 6/20/10)
2+ sec. pause Olympic Squat (no belt)
1x4x225 (50%)
1x4x270 (60%)
4x4x295 (65%)
Pause Floor Press (POR)
1x4x135 (50%)
1x4x160 (60%)
5x4x185 (70%)
Inverted Rows
5x8
Medicine ball push-ups
3x6
Pull-ups
3x3 (trying to get chest to bar, crappy)
Step-ups
3x8x50's
Band Rows
4x12xmonster-mini
Everything is feeling good, looking forward to ramping things up.
Session 4 of 6 (start bench cycle today) (Wednesday, 6/23/10)
Olympic Squat (no belt)
1x4x225 (50%)
2x4x270 (60%)
4x4x315 (70%)
2 sec. Pause Bench
1x4x135
1x4x175@8
1x4x205@9
1x4x195@9
Barbell Rows
1x8x120
1x8x140@8
1x8x155@9
2x8x145@8
1x8x145@9
DB Flyes
1x10x15, 20, 25, 30
Rear Delt Raises
1x10x20, 25, 25, 25
Vertical DB Flyes
1x10x8, 10, 15, 10
Inverted Rows
3x8
Pull-throughs (bands)
1x12xpurple
1x12x2purple
1x12x2purple/1black
3x10x2purple/2black
Band pullaparts
5x12xmini
Squats felt good today, I will be ready to start my squat and deadlift cycle next week Wednesday.
Thought bench might go better today. The long pauses fatigued me pretty quick.
I'm going to really attack my glutes over the next 30 weeks. It is time to get this deadlift moving. A lot of my lower body GPP will be targeted at deadlift lockout instead of good mornings and zercher rack pulls.
Session 5 of 6 (Friday, 6/25/10)
Floor Press +44lb chains (POR)
1x4x135
1x4x155@8
1x4x165@8
1x4x175@8
1x4x185@9
1x4x175@9
Conventional Rack Pulls (1 in. below kneecap, straps, pin #1)
1x4x270 (50%)
2x4x325 (60%)
4x4x380 (70%)
JM Press
1x6x85
1x6x100
1x6x110@8
1x6x120@9
1x6x115@9
Inverted Rows
5x8
Band Face Pulls
5x10xlight
Ab Wheel
3x10
2-arm DB Row
3x10x50's
Floor press felt good, was happy with the numbers I hit. I knew I had to do a pulling exercise and didn't want to use a sumo stance so this seemed to be the best option. Next week I will start being unkind to my hips again, but figured they deserved 2 week break.
Turns out when it is hot and humid JM presses become a little more dangerous. Hard as hell to hold onto the bar at the bottom. I even tried using straps on the last set, not sure how much it helped.
Off to play 18 holes in a couple of hours. Haven't played in about a year. Tried to not do anything in the gym today that would make golfing particularly difficult. For instance, last time I played my forearm bothered me quite a bit, so I skipped the reverse curls today.
Session 6 of 6 (Sunday, 6/27/10)
Olympic Squat (no belt)
1x4x225 (50%)
2x3x270 (60%)
2x3x315 (70%)
5x2x340 (75%)
Reverse Band Bench (light)
1x4x185
1x4x225
1x4x245@8
1x4x260@9
1x4x245@8.5
1x4x245@9
Seated Cable Rows (V-handle)
1x10x80
5x10x100
Incline DB Bench (neutral grip)
1x6x50
1x6x60@8
1x6x65@9
1x6x62.5@9
Medicine Ball Pushups
1x8
1x6
1x5
Reverse Curls (EZ bar)
1x8x45
1x8x55
1x8x65
1x8x55
Band Rows
5x12xmonster-mini
A good week of training. I feel like I'm in good shape for starting my first volume block next week Wednesday.
Bench is going pretty well. Look forward to seeing what I can do on 2 sec. pause bench on Wednesday. Really happy with the exercises I have planned for this 12-week cycle. I'm confident I can make some big improvements.
Standing BB Press
1x5x95
1x5x115
1x5x125
1x5x135
1x5x125
Muscle Snatch
4x6x90
Inverted Rows
5x8
Band Pullaparts
6x12xmini
DB Step-ups
4x8x40's
Very good to be back in the gym. I feel pretty good overall, left hip is pretty pissy though.
I have been trying to bring up my upper back strength/stability for awhile now. Now I have a new way of going about it. Make sure I get AT LEAST as many upper body pulling sets as pushing sets each week.
I think that muscle snatches might have some carryover for bench. It seems this exercise might improve my stability.
Step-ups are a cool exercise. I finally found a 1-leg exercise that I don't despise and doesn't feel like I am risking injury if I load it fairly aggressively. Might do these with a barbell next time.
Nationals will be in Mississippi next year. So although I certainly want to qualify for nationals come January, I don't wish to travel to Mississippi to lift weights. Wish they wouldn't have "lied" about it being in Philadelphia a couple months ago!
Session 2 of 6 (Friday, 6/18/10)
3+ sec. pause Olympic Squat (no belt)
1x4x225 (50%)
4x4x275 (60%)
CG Incline Press (paused)
1x4x95
1x4x115
1x4x135
1x4x155
4x4x145
Bentover 2-arm DB row
1x8x50
3x8x60
2x8x50
Reverse Curls (EZ bar)
1x8x45
2x8x55
Scaption
1x12x15
1x12x20
1x10x17.5
Band Face Pulls
5x10xmonster mini
Ab wheel
2x8
I really had a lot of fun. I can't recommend the long pause olympic squats highly enough. They are hard as hell and I prefer them so much over the safety squat bar which I felt did nothing for me. Definitely a mainstay accessory exercise.
I think pull-ups, 2-arm dumbbell rows, and inverted rows will make up a lot of my upper back volume in the coming months.
CG Inclines are an exercise I particularly suck at. Was pretty happy with my performance on them today.
Session 3 of 6 (Sunday, 6/20/10)
2+ sec. pause Olympic Squat (no belt)
1x4x225 (50%)
1x4x270 (60%)
4x4x295 (65%)
Pause Floor Press (POR)
1x4x135 (50%)
1x4x160 (60%)
5x4x185 (70%)
Inverted Rows
5x8
Medicine ball push-ups
3x6
Pull-ups
3x3 (trying to get chest to bar, crappy)
Step-ups
3x8x50's
Band Rows
4x12xmonster-mini
Everything is feeling good, looking forward to ramping things up.
Session 4 of 6 (start bench cycle today) (Wednesday, 6/23/10)
Olympic Squat (no belt)
1x4x225 (50%)
2x4x270 (60%)
4x4x315 (70%)
2 sec. Pause Bench
1x4x135
1x4x175@8
1x4x205@9
1x4x195@9
Barbell Rows
1x8x120
1x8x140@8
1x8x155@9
2x8x145@8
1x8x145@9
DB Flyes
1x10x15, 20, 25, 30
Rear Delt Raises
1x10x20, 25, 25, 25
Vertical DB Flyes
1x10x8, 10, 15, 10
Inverted Rows
3x8
Pull-throughs (bands)
1x12xpurple
1x12x2purple
1x12x2purple/1black
3x10x2purple/2black
Band pullaparts
5x12xmini
Squats felt good today, I will be ready to start my squat and deadlift cycle next week Wednesday.
Thought bench might go better today. The long pauses fatigued me pretty quick.
I'm going to really attack my glutes over the next 30 weeks. It is time to get this deadlift moving. A lot of my lower body GPP will be targeted at deadlift lockout instead of good mornings and zercher rack pulls.
Session 5 of 6 (Friday, 6/25/10)
Floor Press +44lb chains (POR)
1x4x135
1x4x155@8
1x4x165@8
1x4x175@8
1x4x185@9
1x4x175@9
Conventional Rack Pulls (1 in. below kneecap, straps, pin #1)
1x4x270 (50%)
2x4x325 (60%)
4x4x380 (70%)
JM Press
1x6x85
1x6x100
1x6x110@8
1x6x120@9
1x6x115@9
Inverted Rows
5x8
Band Face Pulls
5x10xlight
Ab Wheel
3x10
2-arm DB Row
3x10x50's
Floor press felt good, was happy with the numbers I hit. I knew I had to do a pulling exercise and didn't want to use a sumo stance so this seemed to be the best option. Next week I will start being unkind to my hips again, but figured they deserved 2 week break.
Turns out when it is hot and humid JM presses become a little more dangerous. Hard as hell to hold onto the bar at the bottom. I even tried using straps on the last set, not sure how much it helped.
Off to play 18 holes in a couple of hours. Haven't played in about a year. Tried to not do anything in the gym today that would make golfing particularly difficult. For instance, last time I played my forearm bothered me quite a bit, so I skipped the reverse curls today.
Session 6 of 6 (Sunday, 6/27/10)
Olympic Squat (no belt)
1x4x225 (50%)
2x3x270 (60%)
2x3x315 (70%)
5x2x340 (75%)
Reverse Band Bench (light)
1x4x185
1x4x225
1x4x245@8
1x4x260@9
1x4x245@8.5
1x4x245@9
Seated Cable Rows (V-handle)
1x10x80
5x10x100
Incline DB Bench (neutral grip)
1x6x50
1x6x60@8
1x6x65@9
1x6x62.5@9
Medicine Ball Pushups
1x8
1x6
1x5
Reverse Curls (EZ bar)
1x8x45
1x8x55
1x8x65
1x8x55
Band Rows
5x12xmonster-mini
A good week of training. I feel like I'm in good shape for starting my first volume block next week Wednesday.
Bench is going pretty well. Look forward to seeing what I can do on 2 sec. pause bench on Wednesday. Really happy with the exercises I have planned for this 12-week cycle. I'm confident I can make some big improvements.
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