Day 1 (Sunday, 3/25/12)
Squat
3x5x345
Front Squats
3x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmm
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Band Scapular Retraction
2x20xmini
Comments: Not a ton of pop on my first raw squat day in awhile, but I can tell that I can build this pretty well in the next couple of weeks. Starting a 5 week block that will transition me into my competition block. Will be doing raw and equipped work.
Day 2 (Tuesday, 3/27/12)
Bench (mfor)
3x5x195
MG Bench
3x8x185
Decline Bench
3x8x185
2 Board Bench
8x205
7x205 (missed 8th)
6x195
Inverted Rows
3x8
Face pulls to chin
3x12x90
Comments: Doing 2 board bench after 3 pressing exercises is not exactly a huge confidence booster. But my work capacity on bench is improvig quite a bit and hopefully this will all pay off.
Day 3 (Wednesday, 3/28/12)
BB Shrugs
3x6x385
Pendlay Rows
3x6x185
Deadlift
3x5x390
Conv. Deadlift
3x8x295
Rack Pulls
3x8x345
A. GHR
3x6
B. Reverse Hyper
3x12x50
Reverse Crunches
5x8
Band Scapular Retractions
3x20xmini
Comments: I was a bit nervous that pulling 5's at 70% on sumo would be slow after only doing them as a light accessory exercise for the last couple of months. As a result of this thinking, I really fired myself up for the first set and was fairly surprised at how fast and easy they were. I'm starting to think there might be something to this whole do conventional to make sumo stronger thing. And it took about 6 weeks but my conventional technique started to feel pretty good. Other than that, I hadn't done reverse hypers in over 6 months, and found that if I don't let my legs work too far through on the eccentric it doesn't seem to bother me. And I'm weak as shit at it so I am hopeful it will benefit me.
Day 4 (Friday, 3/30/12)
NG Pullups (60 sec. rest)
7x+10lb
6x+10lb
4x+10lb
Lat Pulldowns w/underhand grip
3x8x110
Kelso Shrugs
3x10x175
BB Seated Military Press
3x8x105
A. Plate Raises
3x12x30
B. Band Pullaparts
3x12xmini
Seated Lateral Raises
8x15's
3x8x20's
A. Reverse BB Curls
3x8x70
B. JM Press
3x8x105
A. DB Curls
3x8x35's
B. Straight Bar Pushdowns (on lat pulldown)
3x8x80
Pulldown abs
3x15x50
Band Scapular Retractions
2x20xmini
Reverse Crunches
2x6
Comments: Tried seated barbell military presses for the first time today (didn't use a back support) and I liked them quite a bit. If they are good enough for Brady Stewart they will certainly do the trick for me. Shoulders were stupid pumped today, could barely get my water bottle to my mouth. Weird! Other than that, abs were smoked so I cut a couple of sets to make sure I recover for my fun-filled suit squats on Sunday.
Day 1
Day 2
Day 3
Sunday, March 25, 2012
Saturday, March 17, 2012
Week 7 of 20
Day 1 (Sunday, 3/18/12)
Squat w/wraps
3x8x365
Front Squats
3x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Right-arm DB Shrug
3x20x60
Band Scapular Retraction
2x20xmini
Comments: Squats moved pretty well today, and everything was pretty easy. I tried to use my Convict Pro's for my first set to give my knees a break, but I switched to the Inzer Gripper's because they are so much easier to self-wrap. They hurt quite a bit for high reps, but they are sooooo good! Last week on conditioning cycle, won't miss the sets of 8 on squat and deadlift!
Day 2 (Tuesday, 3/20/12)
Shirt Bench (44 SK)
3x5x275 (touch 5th rep of 2nd set and last 2 reps of 3rd set)
MG Bench
3x8x175
Decline Bench
3x8x175
NG DB Bench
3x8x65's
Inverted rows
3x8
Face pulls to chin
3x12x90
Comments: Even though I touched a bit too low and my positioning wasn't as good as I am shooting for touching with this light of a weight was a big confidence boost. Especially since it is just my second time in this reasonably tight Super Katana.
Day 3 (Wednesday, 3/14/12)
BB Shrugs
3x6x365
Pendlay Rows
3x6x165
Conv. Deadlift
3x8x340
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Reverse Crunches
5x8
Band Scapular Retractions
4x20xmini
Comments: I think my conventional form is starting to shape up. I think this conditioning cycle has added some size to my upper back and I hope it translates to bigger competition pulls. I'm optimistic.
Day 4 (Friday, 3/23/12)
Pull-ups (1 min. rest, alternate grips)
8x4
Lat Pulldowns w/underhand grip
3x8x110
Kelso Shrugs
10x175
10x215
2x10x255
Seated Military DB Press
2x8x60's
7x55's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
8x15's
3x8x20's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x40's
Pulldown Abs
4x15x50
Band Scapular Retraction
3x20xmini
Reverse Crunches
3x8
Day 1
Day 2
Day 3
Squat w/wraps
3x8x365
Front Squats
3x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Right-arm DB Shrug
3x20x60
Band Scapular Retraction
2x20xmini
Comments: Squats moved pretty well today, and everything was pretty easy. I tried to use my Convict Pro's for my first set to give my knees a break, but I switched to the Inzer Gripper's because they are so much easier to self-wrap. They hurt quite a bit for high reps, but they are sooooo good! Last week on conditioning cycle, won't miss the sets of 8 on squat and deadlift!
Day 2 (Tuesday, 3/20/12)
Shirt Bench (44 SK)
3x5x275 (touch 5th rep of 2nd set and last 2 reps of 3rd set)
MG Bench
3x8x175
Decline Bench
3x8x175
NG DB Bench
3x8x65's
Inverted rows
3x8
Face pulls to chin
3x12x90
Comments: Even though I touched a bit too low and my positioning wasn't as good as I am shooting for touching with this light of a weight was a big confidence boost. Especially since it is just my second time in this reasonably tight Super Katana.
Day 3 (Wednesday, 3/14/12)
BB Shrugs
3x6x365
Pendlay Rows
3x6x165
Conv. Deadlift
3x8x340
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Reverse Crunches
5x8
Band Scapular Retractions
4x20xmini
Comments: I think my conventional form is starting to shape up. I think this conditioning cycle has added some size to my upper back and I hope it translates to bigger competition pulls. I'm optimistic.
Day 4 (Friday, 3/23/12)
Pull-ups (1 min. rest, alternate grips)
8x4
Lat Pulldowns w/underhand grip
3x8x110
Kelso Shrugs
10x175
10x215
2x10x255
Seated Military DB Press
2x8x60's
7x55's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
8x15's
3x8x20's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x40's
Pulldown Abs
4x15x50
Band Scapular Retraction
3x20xmini
Reverse Crunches
3x8
Day 1
Day 2
Day 3
Week 6 of 20
Day 1 (Sunday, 3/11/12)
Squat w/wraps
8x380
7x430
9x380
Front Squats
8x185
2x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Band Scapular Retraction
2x20xmini
Comments: After getting sick I was obsessing a bit over this session, and I was glad it went so well. I got my weight up to 205 now, which is the class I will be competing in for the foreseeable future. Probably could have muscled out another rep at 430, but I lost my tightness a bit on the 7th rep and couldn't seem to regain it so thought it was best to rack.
Day 2 (Tuesday, 3/13/12)
Shirt Bench (44 SK)
5x280 [no touch]
5x315 [no touch]
5x280 [no touch]
CG Bench
3x8x175
Decline Bench
3x8x175
NG DB Bench
3x8x60's
Inverted Rows
3x8
Face Pulls
3x12x90
Band Scapular Retraction
2x20xmini
Comments: First time in the Super Katana and it was a beast. Took a long time to get on, was surprised how tight it was in the arms. Probably didn't get it on as well as would have been ideal for fairly light weights, but did a good job of not letting my chest collapse and keeping a good groove for as far as I could bring the bar down. I was a bit surprised but the reps feel like they will be quite productive in breaking the shirt in.
Day 3 (Wednesday, 3/14/12)
BB Shrugs
3x6x365
Pendlay Rows
3x6x165
Conv. Deadlift
8x360
8x405
8x360
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Reverse Crunches
5x8
Comments: This went surprisingly well. Was thrilled to get a solid set of 8 in at 405 at the finish of this conditioning cycle. And I think my conventional form is starting to improve. I'm doing a better job of getting my chest up and my hips down just a bit. Still plenty of room for improvement.
Day 4 (Friday, 3/16/12)
Pull-ups (1 min. rest, alternate grips)
8x4
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
3x10x175
Seated Military DB Press
8x55's
2x8x60's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
8x15's
3x8x20's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x40's
Right arm DB Shrugs
20x65
2x20x75
Pulldown Abs
4x15x50
Reverse Crunches
4x8
Comments:Overall quite pleased with this training week and this first cycle in general. Have a down week next week then I start a 5 week cycle that will prepare me for my competition prep.
Day 1
Day 2
Day 3
Squat w/wraps
8x380
7x430
9x380
Front Squats
8x185
2x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Band Scapular Retraction
2x20xmini
Comments: After getting sick I was obsessing a bit over this session, and I was glad it went so well. I got my weight up to 205 now, which is the class I will be competing in for the foreseeable future. Probably could have muscled out another rep at 430, but I lost my tightness a bit on the 7th rep and couldn't seem to regain it so thought it was best to rack.
Day 2 (Tuesday, 3/13/12)
Shirt Bench (44 SK)
5x280 [no touch]
5x315 [no touch]
5x280 [no touch]
CG Bench
3x8x175
Decline Bench
3x8x175
NG DB Bench
3x8x60's
Inverted Rows
3x8
Face Pulls
3x12x90
Band Scapular Retraction
2x20xmini
Comments: First time in the Super Katana and it was a beast. Took a long time to get on, was surprised how tight it was in the arms. Probably didn't get it on as well as would have been ideal for fairly light weights, but did a good job of not letting my chest collapse and keeping a good groove for as far as I could bring the bar down. I was a bit surprised but the reps feel like they will be quite productive in breaking the shirt in.
Day 3 (Wednesday, 3/14/12)
BB Shrugs
3x6x365
Pendlay Rows
3x6x165
Conv. Deadlift
8x360
8x405
8x360
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Reverse Crunches
5x8
Comments: This went surprisingly well. Was thrilled to get a solid set of 8 in at 405 at the finish of this conditioning cycle. And I think my conventional form is starting to improve. I'm doing a better job of getting my chest up and my hips down just a bit. Still plenty of room for improvement.
Day 4 (Friday, 3/16/12)
Pull-ups (1 min. rest, alternate grips)
8x4
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
3x10x175
Seated Military DB Press
8x55's
2x8x60's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
8x15's
3x8x20's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x40's
Right arm DB Shrugs
20x65
2x20x75
Pulldown Abs
4x15x50
Reverse Crunches
4x8
Comments:Overall quite pleased with this training week and this first cycle in general. Have a down week next week then I start a 5 week cycle that will prepare me for my competition prep.
Day 1
Day 2
Day 3
Week 5 of 20
Day 1 (Sunday, 3/4/12)
Squat w/wraps
3x8x365
Front Squats
3x8x185
Bottom-half Squats
3x8x205
Pull-throughs
3x15x165
Band Hip Abductors
3x15xmini
Sumo Deadlift
3x5x225
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: This was really rough as I still felt pretty awful. Confident though in the next couple of days I'll start feeling quite a bit better.
Day 2 (Tuesday, 3/6/12)
Shirt Bench (42 F6)
2x5x270
4x270 (missed 5th due to trying to reset scapulae)
3x270 (to end on a good set)
CG Bench
3x8x175
Decline Bench
3x8x165
NG DB Bench
3x8x60's
Inverted Rows
3x8
Face Pulls
3x12x90
Comments: Really wanted to properly reset my scapulae after each rep on my 3rd set of shirt bench and it was so hard to do in a very tight shirt. My coach is going to have me switch to my new 44 Super Katana A/S next week.
Day 3 (Wednesday, 3/7/12)
BB Shrugs
3x6x405
Pendlay Rows
3x6x165
Conv. Deadlift
8x340
8x375
8x340
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Reverse Crunches
5x8
Band Scapular Retractions
3x20xmini
Comments: Before I got sick I had decided to move the deadlift numbers up because I thought the program was too easy. When my warm-up sets felt good I decided to go through with the more aggressive plan and make up the peak week I had missed last week. This was a tougher than I thought it would be. Will be interesting to see how doing back-to-back peak weeks will work out next week.
Day 4 (Friday, 3/9/12)
Pull-ups (1 min. rest, alternate grips)
8x4
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
3x10x175
Seated Military DB Press
3x8x55's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
8x15's
3x8x20's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x40's
Pulldown Abs
3x15x50
Day 1
Day 2
Day 3
Squat w/wraps
3x8x365
Front Squats
3x8x185
Bottom-half Squats
3x8x205
Pull-throughs
3x15x165
Band Hip Abductors
3x15xmini
Sumo Deadlift
3x5x225
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: This was really rough as I still felt pretty awful. Confident though in the next couple of days I'll start feeling quite a bit better.
Day 2 (Tuesday, 3/6/12)
Shirt Bench (42 F6)
2x5x270
4x270 (missed 5th due to trying to reset scapulae)
3x270 (to end on a good set)
CG Bench
3x8x175
Decline Bench
3x8x165
NG DB Bench
3x8x60's
Inverted Rows
3x8
Face Pulls
3x12x90
Comments: Really wanted to properly reset my scapulae after each rep on my 3rd set of shirt bench and it was so hard to do in a very tight shirt. My coach is going to have me switch to my new 44 Super Katana A/S next week.
Day 3 (Wednesday, 3/7/12)
BB Shrugs
3x6x405
Pendlay Rows
3x6x165
Conv. Deadlift
8x340
8x375
8x340
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Reverse Crunches
5x8
Band Scapular Retractions
3x20xmini
Comments: Before I got sick I had decided to move the deadlift numbers up because I thought the program was too easy. When my warm-up sets felt good I decided to go through with the more aggressive plan and make up the peak week I had missed last week. This was a tougher than I thought it would be. Will be interesting to see how doing back-to-back peak weeks will work out next week.
Day 4 (Friday, 3/9/12)
Pull-ups (1 min. rest, alternate grips)
8x4
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
3x10x175
Seated Military DB Press
3x8x55's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
8x15's
3x8x20's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x40's
Pulldown Abs
3x15x50
Day 1
Day 2
Day 3
Week 4 of 20
Day 1 (Sunday, 2/26/12)
Squat w/wraps
8x365
8x405
8x365
Front Squats
3x8x185
Bottom-half Squats
3x8x205
Pull-throughs
3x15x155
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: Woke up with a cold and was feeling a bit dizzy. As it was a heavy squat day this was pretty rough, but was glad to pull through and get the work in.
Day 2 (Tuesday, 2/28/12)
Shirt Bench (42 F6)
5x270
4x295 (missed 5th)
5x270
CG Bench
3x8x175
Decline Bench
3x8x165
NG DB Bench
3x8x60's
Inverted Rows
3x8
Face Pulls
3x12x90
Comments: My cold turned out to be a real ball buster and something is really messed up with my equilibrium. I nearly passed out on my first rep on shirt bench on each set, and generally felt awful.
Day 3 (Wednesday, 2/29/12)
Unfortunately this session wasn't meant to be. I went to the doctor on this day and found I have an ear infection that must be behind all the dizziness and balance issues. And my cold is still going pretty strong. Really hope I can do some accessory stuff later in the week.
Day 4 (Saturday, 3/3/12)
Pull-ups (1 min. rest, alternate grips)
3x5
3x4
2x3
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
3x10x175
Seated Military DB Press
3x8x55's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
8x15's
2x8x20's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x40's
Pulldown Abs
3x15x55
Reverse Crunches
3x5
Band Scapular Retractions
2x30xmini
Comments: Was so glad to be back in the gym, 4 days out of the gym felt like an eternity, especially with feeling like shit.
Day 1
Day 2
Squat w/wraps
8x365
8x405
8x365
Front Squats
3x8x185
Bottom-half Squats
3x8x205
Pull-throughs
3x15x155
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: Woke up with a cold and was feeling a bit dizzy. As it was a heavy squat day this was pretty rough, but was glad to pull through and get the work in.
Day 2 (Tuesday, 2/28/12)
Shirt Bench (42 F6)
5x270
4x295 (missed 5th)
5x270
CG Bench
3x8x175
Decline Bench
3x8x165
NG DB Bench
3x8x60's
Inverted Rows
3x8
Face Pulls
3x12x90
Comments: My cold turned out to be a real ball buster and something is really messed up with my equilibrium. I nearly passed out on my first rep on shirt bench on each set, and generally felt awful.
Day 3 (Wednesday, 2/29/12)
Unfortunately this session wasn't meant to be. I went to the doctor on this day and found I have an ear infection that must be behind all the dizziness and balance issues. And my cold is still going pretty strong. Really hope I can do some accessory stuff later in the week.
Day 4 (Saturday, 3/3/12)
Pull-ups (1 min. rest, alternate grips)
3x5
3x4
2x3
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
3x10x175
Seated Military DB Press
3x8x55's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
8x15's
2x8x20's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x40's
Pulldown Abs
3x15x55
Reverse Crunches
3x5
Band Scapular Retractions
2x30xmini
Comments: Was so glad to be back in the gym, 4 days out of the gym felt like an eternity, especially with feeling like shit.
Day 1
Day 2
Week 3 of 20
Day 1 (Sunday, 2/19/12)
Squat w/wraps
3x8x340
Front Squats
3x8x185
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: My down week on squats was a fair amount harder than I thought it would be; I was suck air pretty good.
Day 2 (Tuesday, 2/21/12)
Shirt Bench (44 F6)
3x5x255
CG Bench
3x8x175
Decline Bench
3x8x155
NG DB Bench
3x8x60's
Inverted Rows
3x8
Face Pulls
3x12x90
Day 3 (Wednesday, 2/22/12)
BB Shrugs
3x6x405
Pendlay Rows
3x6x165
Conv. Deadlift
3x8x305
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Reverse Crunches
4x8
Comments: I have been doing reverse crunches on some of my off days and it really seems to make my low back feel a lot better. Seems to balance out the stress I get from a lot of low back work, and being in an overextended lumbar posture frequently.
Day 4 (Friday, 2/24/12)
Pull-ups (1 min. rest, alternate grips)
5x5
1x3
2x4
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
3x10x175
Seated Military DB Press
8x50's
2x8x55's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
3x8x15's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x40's
Pulldown Abs
5x15x40
Reverse Crunches
3x8
Band Scapular Retractions
3x20xmini
Day 1
Day 2
Day 3
Squat w/wraps
3x8x340
Front Squats
3x8x185
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: My down week on squats was a fair amount harder than I thought it would be; I was suck air pretty good.
Day 2 (Tuesday, 2/21/12)
Shirt Bench (44 F6)
3x5x255
CG Bench
3x8x175
Decline Bench
3x8x155
NG DB Bench
3x8x60's
Inverted Rows
3x8
Face Pulls
3x12x90
Day 3 (Wednesday, 2/22/12)
BB Shrugs
3x6x405
Pendlay Rows
3x6x165
Conv. Deadlift
3x8x305
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Reverse Crunches
4x8
Comments: I have been doing reverse crunches on some of my off days and it really seems to make my low back feel a lot better. Seems to balance out the stress I get from a lot of low back work, and being in an overextended lumbar posture frequently.
Day 4 (Friday, 2/24/12)
Pull-ups (1 min. rest, alternate grips)
5x5
1x3
2x4
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
3x10x175
Seated Military DB Press
8x50's
2x8x55's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
3x8x15's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x40's
Pulldown Abs
5x15x40
Reverse Crunches
3x8
Band Scapular Retractions
3x20xmini
Day 1
Day 2
Day 3
Week 2 of 20
Day 1 (Sunday, 2/12/12)
Squat w/wraps
8x340
8x380
8x340
Front Squats
3x8x185
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: This smoked me pretty darn good, but was happy with my top set on squats, moved pretty well.
Day 2 (Tuesday, 2/14/12)
Shirt Bench (44 F6)
5x255
5x280
5x255
CG Bench
3x8x175
Decline Bench
3x8x155
NG DB Bench
8x50's
2x8x60's
Inverted Rows
3x8
Face Pulls
3x12x90
Comments: This was a fair amount better than last week so I'll take it!
Day 3 (Wednesday, 2/15/12)
BB Shrugs
3x6x405
Pendlay Rows
3x6x165
Conv. Deadlift
8x305
8x330
8x305
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Dragon Flags
5x4
Day 4 (Friday, 2/17/12)
Pull-ups (1 min. rest, alternate grips)
3x5
5x4
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
10x155
2x10x175
Seated Military DB Press
8x45's
8x50's
8x55's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
3x8x15's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
8x35's
2x8x40's
Pulldown Abs
4x15x40
Day 1
Day 2
Day 3
Squat w/wraps
8x340
8x380
8x340
Front Squats
3x8x185
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: This smoked me pretty darn good, but was happy with my top set on squats, moved pretty well.
Day 2 (Tuesday, 2/14/12)
Shirt Bench (44 F6)
5x255
5x280
5x255
CG Bench
3x8x175
Decline Bench
3x8x155
NG DB Bench
8x50's
2x8x60's
Inverted Rows
3x8
Face Pulls
3x12x90
Comments: This was a fair amount better than last week so I'll take it!
Day 3 (Wednesday, 2/15/12)
BB Shrugs
3x6x405
Pendlay Rows
3x6x165
Conv. Deadlift
8x305
8x330
8x305
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Dragon Flags
5x4
Day 4 (Friday, 2/17/12)
Pull-ups (1 min. rest, alternate grips)
3x5
5x4
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
10x155
2x10x175
Seated Military DB Press
8x45's
8x50's
8x55's
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
3x8x15's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
8x35's
2x8x40's
Pulldown Abs
4x15x40
Day 1
Day 2
Day 3
Week 1 of 20
Day 1 (Sunday, 2/5/12)
Squat w/wraps
3x8x325
Front Squats
8x205
7x205
9x185
Bottom-half Squats
3x8x185
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x12
Comments: This was a lot of work, it really kicked my butt even though the weights were pretty light.
Day 2 (Tuesday, 2/7/12)
Shirt Bench (44 F6)
3x6x240 (missed 7th of 1st set)
CG Bench
2x8x185
6x185
Decline Bench
8x155
5x155
8x135
NG DB Bench
2x8x40's
8x45's
Inverted Rows
3x8
Face Pulls
3x12x90
Comments: Obviously I knew my bench work capacity was crap, that is why I have been doing one pressing movement alone on my bench days for about 1.5 years. I'm just going to have to suck it up.
Day 3 (Wednesday, 2/8/12)
BB Shrugs
3x6x365
Pendlay Rows
3x6x165
Conv. Deadlift
3x8x285
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Dragon Flags
6x4
Band Scapular Retractions
3x20xmini
Comments: I didn't put more than 315 on the bar for any of my deadlift movements and I got my ass kicked. I already am confident this style of training will benefit me.
Day 4 (Friday, 2/10/12)
Pull-ups (1 min. rest, alternate grips)
3x5
3x4
2x3
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
3x10x155
Seated Military DB Press
3x8x45's
A. Plate Raises
3x12x35
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
3x8x15's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x35's
Pulldown Abs
3x15x40
Comments: I had an accessory day in my routine for a couple of months 2 years ago when I was moving up a weight class, but it didn't have nearly this many movements. I really think this will be productive. I don't know that I've done 12 sets of arm isolation movements in the last year, so that was kind of odd today.
Day 1
Day 2
Day 3
Squat w/wraps
3x8x325
Front Squats
8x205
7x205
9x185
Bottom-half Squats
3x8x185
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x12
Comments: This was a lot of work, it really kicked my butt even though the weights were pretty light.
Day 2 (Tuesday, 2/7/12)
Shirt Bench (44 F6)
3x6x240 (missed 7th of 1st set)
CG Bench
2x8x185
6x185
Decline Bench
8x155
5x155
8x135
NG DB Bench
2x8x40's
8x45's
Inverted Rows
3x8
Face Pulls
3x12x90
Comments: Obviously I knew my bench work capacity was crap, that is why I have been doing one pressing movement alone on my bench days for about 1.5 years. I'm just going to have to suck it up.
Day 3 (Wednesday, 2/8/12)
BB Shrugs
3x6x365
Pendlay Rows
3x6x165
Conv. Deadlift
3x8x285
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Dragon Flags
6x4
Band Scapular Retractions
3x20xmini
Comments: I didn't put more than 315 on the bar for any of my deadlift movements and I got my ass kicked. I already am confident this style of training will benefit me.
Day 4 (Friday, 2/10/12)
Pull-ups (1 min. rest, alternate grips)
3x5
3x4
2x3
Lat Pulldowns w/underhand grip
3x8x100
Kelso Shrugs
3x10x155
Seated Military DB Press
3x8x45's
A. Plate Raises
3x12x35
B. Band Pull-aparts
3x12xmini
Seated Lateral Raises
3x8x15's
A. Reverse BB Curls
3x8x65
B. BB Skullcrushers
3x8x85
A. DB Curls
3x8x30's
B. DB Extensions
3x8x35's
Pulldown Abs
3x15x40
Comments: I had an accessory day in my routine for a couple of months 2 years ago when I was moving up a weight class, but it didn't have nearly this many movements. I really think this will be productive. I don't know that I've done 12 sets of arm isolation movements in the last year, so that was kind of odd today.
Day 1
Day 2
Day 3
Transition Week 1 of 1
Day 1 (Sunday, 1/29/12)
Band Scapular Retraction
5x15xmm
Neutral DB Press
10x40's
3x10x50's
DB Military Press
3x10x30's
KB Swing
3x10x44
Ab Wheel
3x8
Comments: This seemed productive to get in the day after the meet and get some blood flowing. I think this is the first time I've pressed overhead with dumbbells and it was rather humbling to say the least. Going to continue doing these.
Day 2 (Wednesday, 2/1/12)
Pendlay Rows
3x8x135
Conv. Deadlift
5x5x225
BB Shrugs
3x8x185
Ab Wheel
5x8
Band Scapular Retractions
5x15xmm
Sled Drags
6x250lbx30 feet
2x4x250lbx30 feet
Day 3 (Friday, 2/3/12)
BB Decline
3x8x165
NG DB Press
8x40
8x55
3x8x65's
Inverted Rows
3x8
Kelso Shrugs
3x15xmini
Dragon Flags
4x4
Sled Drags
4x4x250lbx30 feet
Comments: Feeling pretty good, will start my cycle for Nationals in June on Sunday.
Band Scapular Retraction
5x15xmm
Neutral DB Press
10x40's
3x10x50's
DB Military Press
3x10x30's
KB Swing
3x10x44
Ab Wheel
3x8
Comments: This seemed productive to get in the day after the meet and get some blood flowing. I think this is the first time I've pressed overhead with dumbbells and it was rather humbling to say the least. Going to continue doing these.
Day 2 (Wednesday, 2/1/12)
Pendlay Rows
3x8x135
Conv. Deadlift
5x5x225
BB Shrugs
3x8x185
Ab Wheel
5x8
Band Scapular Retractions
5x15xmm
Sled Drags
6x250lbx30 feet
2x4x250lbx30 feet
Day 3 (Friday, 2/3/12)
BB Decline
3x8x165
NG DB Press
8x40
8x55
3x8x65's
Inverted Rows
3x8
Kelso Shrugs
3x15xmini
Dragon Flags
4x4
Sled Drags
4x4x250lbx30 feet
Comments: Feeling pretty good, will start my cycle for Nationals in June on Sunday.
2012 USAPL Wisconsin State Meet, 1/28/12
Squat (38 Super Centurion)
611
650x
650 (17 pound PR)
Bench (44 Katana S/S)
330 (ties PR)
347x
352x
Deadlift (33 Inzer Max DL)
534
573x
589 (27 pound PR)
Total: 1570 (44 pound PR)
Wilks: 456
Weight: 196.9
5/9
I nailed my opener on squat and my confidence was high, perhaps a bit too high. My second attempt came out of the hole well but I lost my back tightness and lot it forward. On the third attempt my depth was VERY close and the weight wanted to pull me forward but I was able to learn from my mistake and arch back into it, get my hips through, and finish the lift.
Bench was a bit of a disaster. My opener was a bit of a struggle, and thought if I could get the shirt pulled down I'd be good for 347. I lost my tightness a bit once I got the bar on the chest, and bobbled a bit as I got the press command. I ended up getting two red lights for this, and thought if I could manage 352 I'd have a shot at totaling 1600 yet. My technique was generally better on 352, but I must have come down a bit crooked, as the press was off and consequently I couldn't finish it. Considering I'd benched 350-355 a bunch of times in training this was rather disappointing.
Deadlift opener flew. I haven't smoked a deadlift opener quite like that before. On my second pull I lost my balance, and was slowed down the pull so that I didn't fall over backward, and once I steadied myself I looked out. Once I got the down command I had to back-pedal quickly to avoid falling. It was for naught, because I got called for ramping. Have to root my feet better! My handler wanted me to stay at the same weight, but I knew I had more in the tank and was not going to be happy with an 11 pound PR on deadlift. Also, I resolved to only go to nationals if I could get my last pull. I asked my handler to put in for 595 which would have given me the old national qualifying total in the 198's, and I noticed when I was up that he put 589 on the bar! It was a good solid pull, albeit difficult.
I did the most reps in my competition cycle with the deadlift, and perhaps that is the reason my pull was better than my squat or bench. On bench I did WAY too many singles in my shirt, and switched shirts the last few weeks of my cycle. Although my evaluation went well where I pressed a very smooth and solid 355, my training should have been better. For squat I was afraid of irritating my injury so I pretty much stuck with singles for the last few suit squat sessions. One thing that I noticed in thinking about my last few meet prep's is when I was doing reps in suits with the straps up (4's, 3's, and 2's) my suit squat was the strongest it has been relative to my raw squat. I shall return to this style of training in my meet prep. The thought of competing at nationals for the first time is extremely exciting; I can't wait to see and compete with some of the best lifters in the nation. It will be very humbling, but I already know I have a long way to go. Also, I look forward to working with my handler on a Maile-esque cycle and see how things go. I think it will help me bring up some weak points and get my body ready for some "big" weights.
http://www.youtube.com/watch?v=-h47yh3dUeE
611
650x
650 (17 pound PR)
Bench (44 Katana S/S)
330 (ties PR)
347x
352x
Deadlift (33 Inzer Max DL)
534
573x
589 (27 pound PR)
Total: 1570 (44 pound PR)
Wilks: 456
Weight: 196.9
5/9
I nailed my opener on squat and my confidence was high, perhaps a bit too high. My second attempt came out of the hole well but I lost my back tightness and lot it forward. On the third attempt my depth was VERY close and the weight wanted to pull me forward but I was able to learn from my mistake and arch back into it, get my hips through, and finish the lift.
Bench was a bit of a disaster. My opener was a bit of a struggle, and thought if I could get the shirt pulled down I'd be good for 347. I lost my tightness a bit once I got the bar on the chest, and bobbled a bit as I got the press command. I ended up getting two red lights for this, and thought if I could manage 352 I'd have a shot at totaling 1600 yet. My technique was generally better on 352, but I must have come down a bit crooked, as the press was off and consequently I couldn't finish it. Considering I'd benched 350-355 a bunch of times in training this was rather disappointing.
Deadlift opener flew. I haven't smoked a deadlift opener quite like that before. On my second pull I lost my balance, and was slowed down the pull so that I didn't fall over backward, and once I steadied myself I looked out. Once I got the down command I had to back-pedal quickly to avoid falling. It was for naught, because I got called for ramping. Have to root my feet better! My handler wanted me to stay at the same weight, but I knew I had more in the tank and was not going to be happy with an 11 pound PR on deadlift. Also, I resolved to only go to nationals if I could get my last pull. I asked my handler to put in for 595 which would have given me the old national qualifying total in the 198's, and I noticed when I was up that he put 589 on the bar! It was a good solid pull, albeit difficult.
I did the most reps in my competition cycle with the deadlift, and perhaps that is the reason my pull was better than my squat or bench. On bench I did WAY too many singles in my shirt, and switched shirts the last few weeks of my cycle. Although my evaluation went well where I pressed a very smooth and solid 355, my training should have been better. For squat I was afraid of irritating my injury so I pretty much stuck with singles for the last few suit squat sessions. One thing that I noticed in thinking about my last few meet prep's is when I was doing reps in suits with the straps up (4's, 3's, and 2's) my suit squat was the strongest it has been relative to my raw squat. I shall return to this style of training in my meet prep. The thought of competing at nationals for the first time is extremely exciting; I can't wait to see and compete with some of the best lifters in the nation. It will be very humbling, but I already know I have a long way to go. Also, I look forward to working with my handler on a Maile-esque cycle and see how things go. I think it will help me bring up some weak points and get my body ready for some "big" weights.
http://www.youtube.com/watch?v=-h47yh3dUeE
Week 32 of 32
Day 1 (Wednesday, 1/25/12)
Squat
4x8xbar
5x5x95
Deadlift
5x5x135
Bench
5x5x135
Back Extension
5x8
Pull-throughs
5x10x150
Band Scapular Retraction
3x8xmm
Comments: My low back has been bothering me on the right side where I had previously injured it. So I took this workout quite a bit easier than I had previously planned. Want to be as fresh as possible for the meet, especially with that nasty 24 hour flu I had last week.
Here are my best executed sets in my contest prep, should be good for visualization:
http://www.youtube.com/watch?v=tqSCCHAn8sA
Squat
4x8xbar
5x5x95
Deadlift
5x5x135
Bench
5x5x135
Back Extension
5x8
Pull-throughs
5x10x150
Band Scapular Retraction
3x8xmm
Comments: My low back has been bothering me on the right side where I had previously injured it. So I took this workout quite a bit easier than I had previously planned. Want to be as fresh as possible for the meet, especially with that nasty 24 hour flu I had last week.
Here are my best executed sets in my contest prep, should be good for visualization:
http://www.youtube.com/watch?v=tqSCCHAn8sA
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