Monday, 1/16/11 (198.8lb)
Must have picked up a nasty stomach bug. To the best of my knowledge I managed two PRs today, with throwing up 9 times, and going number deuce 8 times. Was barely even able to drink much of anything today let alone eat anything. Hoping tomorrow will be a lot better.
Tuesday, 1/17//11 (195.8lb)
Felt quite a bit better today, didn't throw up once, HOORAY! Was happy to only loose 3 pounds considering there was a lot more coming out of me yesterday than going back in. Today I ate about 30 crackers, 1.5 bagels, and a bowl of mashed potatoes. Hoping to return to regular food very soon.
Day 1 (Wednesday, 1/18/11) [196.2lb]
Suit Deadlift (33 Inzer Max DL)
5x135
5x225
2x315
1x365
1x405
*add suit
1x455
1x495 (last warm-up)
Bench
3x2x195
Seated Cable Row
3x8x150
Ab Wheel
4x6
Band Scapular Retraction
5x10xmm
Comments: Felt quite a bit better today and was able to eat more regular food. Weights moved pretty reasonably considering how I felt the worst I can remember in the last 15 years just 2 days ago.
Day 2 (Friday, 1/20/12) [195.6lb]
Shirt Bench (44 Katana)
1x205
1x235
*add shirt
1x275
1x305
1x330
Squat
2x8xbar
2x5x135
2x3x225
2x315
2x345
2x2x365
Hanging Leg Raises
3x5
Band Scapular Retraction
4x8xmm
Comments: This wasn't too bad. My low back has been acting up a bit which is annoying. My bench opener was slow, wasn't aggressive enough off the chest. I was also way too light today, will really work at eating more food the next few days, still not easy.
Day 3 (Sunday, 1/22/12) [198.2lb]
Deadlift
3x3x385
Bench
3x2x205
Band Scapular Retraction
4x8xmm
NG Pullups
3x4
Comments: I understand why some people skip these last couple of light workouts, they are really damn annoying. Right side of my low back is still angry, will get a massage on Tuesday.
Tuesday, January 17, 2012
Sunday, January 15, 2012
Week 30 of 32
Day 1 (Wednesday, 1/11/12) [199.0lb]
Bench
3x2x195
Suit Deadlift (33 Inzer Max DL)
3x5x135
2x3x225
2x2x315
1x405
*add suit
1x445
1x485
1x525
1x545
1x565 (3lb PR)
Seated Cable Row
8x130
8x150
8x160
8x170
Ab Wheel
4x6
Band Scapular Retractions
5x10xmm
Band External Rotation
3x10xmicro
Comments: Deadlift feels strong. On my last set with 565 I didn't squeeze hard with my thumbs and the bar slipped into my fingertips right as I broke the bar off the ground. Regardless, I was able to still pull the weight smoothly, and I think this is a good sign that I am prepared to pull a big PR.
Day 2 (Friday, 1/13/12) [198.8lb]
Shirt Bench (44 Katana)
1x225
1x255
*add shirt
1x295
1x315
1x335
1x345
1x355 (ties PR)
Fat Gripz Rack Pulls
1x175
1x195
1x215
1x225
Hanging Leg Raises
5x4
Bogart Pulldowns
5x10x120
Band Scapular Retractions
6x10xmm
RKC Planks
4x20sec.
Comments: This was the best bench session I've had in awhile and it couldn't have come at a better time. The last two shirt sessions had been fairly crappy, so this gives me a good amount of confidence going into the meet.
Day 3 (Sunday, 1/15/12) [197.6lb]
Suit Squat (38 SC)
2x8xbar
2x5x135
2x3x225
1x315
1x385
*add suit
1x455
*add knee wraps
1x510
1x560
1x610 (planned opener)
Bench w/Titan Ram (POR)
3x225
3x255
3x275
3x295
3x305 (10lb PR)
NG Pullups
3xBW
3x+25lb
3x+35lb
3x+45lb
3x+55lb
Pendlay Row
5x135
5x155
5x165
5x175
Pallof Pres
4x5x60 (5 sec. hold)
Band Scapular Retraction
6x12xmm
Comments: I thought my squat opener today would be very smooth and without any drama. Instead, I squatted it probably a little too deep and it was quite a bit harder than it should have been. Putting 650 on my back 2 weeks ago, and 640 on my back last week (just a walk-out) may have meant I was a bit smoked today, not sure. Perhaps I took the weight for granted a bit too much. At any rate, I know I can put together 3 good squats at the meet.
Bench felt very good today, and I have successfully recovered from being a bit overreached. Now it is time to start tapering everything and feel great on meet day.
http://www.youtube.com/watch?v=X6UVnp48T3c
http://www.youtube.com/watch?v=4Sivtt_u2tM
http://www.youtube.com/watch?v=VyjmijToPrA
Bench
3x2x195
Suit Deadlift (33 Inzer Max DL)
3x5x135
2x3x225
2x2x315
1x405
*add suit
1x445
1x485
1x525
1x545
1x565 (3lb PR)
Seated Cable Row
8x130
8x150
8x160
8x170
Ab Wheel
4x6
Band Scapular Retractions
5x10xmm
Band External Rotation
3x10xmicro
Comments: Deadlift feels strong. On my last set with 565 I didn't squeeze hard with my thumbs and the bar slipped into my fingertips right as I broke the bar off the ground. Regardless, I was able to still pull the weight smoothly, and I think this is a good sign that I am prepared to pull a big PR.
Day 2 (Friday, 1/13/12) [198.8lb]
Shirt Bench (44 Katana)
1x225
1x255
*add shirt
1x295
1x315
1x335
1x345
1x355 (ties PR)
Fat Gripz Rack Pulls
1x175
1x195
1x215
1x225
Hanging Leg Raises
5x4
Bogart Pulldowns
5x10x120
Band Scapular Retractions
6x10xmm
RKC Planks
4x20sec.
Comments: This was the best bench session I've had in awhile and it couldn't have come at a better time. The last two shirt sessions had been fairly crappy, so this gives me a good amount of confidence going into the meet.
Day 3 (Sunday, 1/15/12) [197.6lb]
Suit Squat (38 SC)
2x8xbar
2x5x135
2x3x225
1x315
1x385
*add suit
1x455
*add knee wraps
1x510
1x560
1x610 (planned opener)
Bench w/Titan Ram (POR)
3x225
3x255
3x275
3x295
3x305 (10lb PR)
NG Pullups
3xBW
3x+25lb
3x+35lb
3x+45lb
3x+55lb
Pendlay Row
5x135
5x155
5x165
5x175
Pallof Pres
4x5x60 (5 sec. hold)
Band Scapular Retraction
6x12xmm
Comments: I thought my squat opener today would be very smooth and without any drama. Instead, I squatted it probably a little too deep and it was quite a bit harder than it should have been. Putting 650 on my back 2 weeks ago, and 640 on my back last week (just a walk-out) may have meant I was a bit smoked today, not sure. Perhaps I took the weight for granted a bit too much. At any rate, I know I can put together 3 good squats at the meet.
Bench felt very good today, and I have successfully recovered from being a bit overreached. Now it is time to start tapering everything and feel great on meet day.
http://www.youtube.com/watch?v=X6UVnp48T3c
http://www.youtube.com/watch?v=4Sivtt_u2tM
http://www.youtube.com/watch?v=VyjmijToPrA
Sunday, January 8, 2012
Week 29 of 32
Day 1 (Wednesday, 1/4/12) [morning weight: 198.0lb]
Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
2x315
2x365
1x405
1x445
*add suit
1x475
5x1x505
Shirt Bench (44 Katana/42 F6)
1x225
1x255
*add 44 Katana
1x285 (touched!!!)
1x315
0x335 (arced too much, just missed at lockout)
1x335
*switch to 42 F6
1x315
2x1x325
1x335
Seated Cable Row
3x8x160
Band Scapular Retraction
5x12xmm
Band External Rotation
3x12xmicro
Comments: Deadlifts were nice and easy today. Just some more technique work to get everything dialed in. The main thing at this point is to make sure my knees stay relatively stationary as I roll the chest up right before the pull is initiated. My last shirt bench session was 5 days ago and it was clear I was not fully recovered from it. I will be going with the Katana for the meet, I think it gives me the best balance of support and a naturally good bar path. This was the first time I've had the Katana on properly, and lone behold I could touch 40 more pounds than I thought was possible. I was recently taught for an opener the arm should be about 4 inches above the elbow and the shoulder seam should be pulled back to the rear delt. Then as more support is needed the arm of the shirt should be moved down toward the elbow, and the shoulder seam toward the lateral delt. Also, on the Katana the arm seam should be right at the biceps tendon. I need to continue learning more about the equipment in order to get the kind of poundage I should out of it.
Day 2 (Friday, 1/6/12)
Fat Gripz Rack Pulls
3x135
3x165
3x185
3x205
3x215
5x195
DB Bench
3x10x50
Shrugs
8x185
8x235
3x8x285
Hanging Leg Raises
5x6
Bogart Pulldowns
5x10x115
Band Scapular Retractions
5x12xmm
Band External Rotation
5x12micro
RKC Planks
8x20 sec.
Comments: The right lower back is bothering me some. I thought some extra core stabilization work would do the trick but it doesn't seem to be the complete answer, at least not yet. Although, the last few weeks have been quite a bit more stressful on the low back than anything else leading up to it.
Day 3 (Sunday, 1/8/12) [199.0lb]
Suit Squat (40SC straps down)
2x8xbar
2x5x135
2x3x225
3x275
2x315
1x365
1x405
*add suit/wraps
1x445
2x475
2x505
2x525
Suit Squat Walkout (straps up/wraps)
1x585
1x645
Titan Ram Bench
3x195
*add Ram
3x225
3x255
3x275
Band Tricep Pushdowns
3x20xmini
NG Pullups
3xBW
3x+25lb
3x+35lb
3x+45lb
Pendlay Row
5x135
5x155
5x165
1-leg RDL
5x45
4x5x60
Pallof Press
5x5x60 (5 sec. hold)
Band Scapular Retraction
5x12xmm
Side Plank
4x20sec.
Comments: Wanted to get a medium day in the squat suit today in order to make sure there is enough fatigue going into the taper. This was productive as I got some weight on my back and then was able to walk out 645 much cleaner than I walked out 650 last week. Look forward to smashing my opener next week.
Can definitely tell my bench is overreached, hopefully it will be doing a fair amount better in 5 days for my next shirt session.
http://www.youtube.com/watch?v=cfuzry6l-Dk
http://www.youtube.com/watch?v=vMA2UBS4pmM
http://www.youtube.com/watch?v=zmDcFSbPQi4
Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
2x315
2x365
1x405
1x445
*add suit
1x475
5x1x505
Shirt Bench (44 Katana/42 F6)
1x225
1x255
*add 44 Katana
1x285 (touched!!!)
1x315
0x335 (arced too much, just missed at lockout)
1x335
*switch to 42 F6
1x315
2x1x325
1x335
Seated Cable Row
3x8x160
Band Scapular Retraction
5x12xmm
Band External Rotation
3x12xmicro
Comments: Deadlifts were nice and easy today. Just some more technique work to get everything dialed in. The main thing at this point is to make sure my knees stay relatively stationary as I roll the chest up right before the pull is initiated. My last shirt bench session was 5 days ago and it was clear I was not fully recovered from it. I will be going with the Katana for the meet, I think it gives me the best balance of support and a naturally good bar path. This was the first time I've had the Katana on properly, and lone behold I could touch 40 more pounds than I thought was possible. I was recently taught for an opener the arm should be about 4 inches above the elbow and the shoulder seam should be pulled back to the rear delt. Then as more support is needed the arm of the shirt should be moved down toward the elbow, and the shoulder seam toward the lateral delt. Also, on the Katana the arm seam should be right at the biceps tendon. I need to continue learning more about the equipment in order to get the kind of poundage I should out of it.
Day 2 (Friday, 1/6/12)
Fat Gripz Rack Pulls
3x135
3x165
3x185
3x205
3x215
5x195
DB Bench
3x10x50
Shrugs
8x185
8x235
3x8x285
Hanging Leg Raises
5x6
Bogart Pulldowns
5x10x115
Band Scapular Retractions
5x12xmm
Band External Rotation
5x12micro
RKC Planks
8x20 sec.
Comments: The right lower back is bothering me some. I thought some extra core stabilization work would do the trick but it doesn't seem to be the complete answer, at least not yet. Although, the last few weeks have been quite a bit more stressful on the low back than anything else leading up to it.
Day 3 (Sunday, 1/8/12) [199.0lb]
Suit Squat (40SC straps down)
2x8xbar
2x5x135
2x3x225
3x275
2x315
1x365
1x405
*add suit/wraps
1x445
2x475
2x505
2x525
Suit Squat Walkout (straps up/wraps)
1x585
1x645
Titan Ram Bench
3x195
*add Ram
3x225
3x255
3x275
Band Tricep Pushdowns
3x20xmini
NG Pullups
3xBW
3x+25lb
3x+35lb
3x+45lb
Pendlay Row
5x135
5x155
5x165
1-leg RDL
5x45
4x5x60
Pallof Press
5x5x60 (5 sec. hold)
Band Scapular Retraction
5x12xmm
Side Plank
4x20sec.
Comments: Wanted to get a medium day in the squat suit today in order to make sure there is enough fatigue going into the taper. This was productive as I got some weight on my back and then was able to walk out 645 much cleaner than I walked out 650 last week. Look forward to smashing my opener next week.
Can definitely tell my bench is overreached, hopefully it will be doing a fair amount better in 5 days for my next shirt session.
http://www.youtube.com/watch?v=cfuzry6l-Dk
http://www.youtube.com/watch?v=vMA2UBS4pmM
http://www.youtube.com/watch?v=zmDcFSbPQi4
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