Day 1 (Sunday, 7/8/12)
High bar Squat (narrow stance)
3x8x295
Front Squat
3x8x205
DL Stance Box Squat (2 pads)
3x6x295
Ab Wheel
3x10
Hip Adduction
100x18, 15, 11
Back Extension (45 deg.)
3x8
KB Swings
3x20x35lb
Comments: Weights still light on squats and they moved well. Will do 1 more week of straight weight on squat and deadlift (after this week), then 3 weeks of ramping up to a top weight
Day 2 (Tuesday, 7/10/12)
Bench Press
2x9x195
Incline BB Press
8x145
6x145
DB Overhead Press
12x45's
11x45's
Pendlay Rows
4x8x155
Kelso Cable Shrugs
3x12x65
Band Pullaparts
3x15xmicro-mini
Comments: I am rather crappy at repping out on bench. And incline was a bit load of crap today; having a lot of trouble doing two barbell pressing movements back-to-back.
Day 3 (Wednesday, 7/11/12)
Conv. Deadlift
3x8x345
Pause Sumo Deadlift (1/3 up)
5x3+1x345
Deadlift
5x1x365
Good Mornings
3x5x165
Reverse Hypers
3x8
Reverse Crunches
3x8
KB Swings
4x20x35
Pulldown Abs
3x12x60
Comments: Everything moved well.
Day 4 (Friday, 7/13/12)
Bench
4x5x235
Dips
12xBW
12xBW
Nosebreakers
8x85
8x95
8x105
8x115
EZ bar curls
12x40
12x60
12x70
8x80
Pulldowns
12x100
12x110
12x120
12x110
Seated Cable Row
4x8x120
Kelso Cable Shrugs
4x8x70
Reverse Abs
3x8
KB Swings
3x30x35
Comments: Decent pressing day.
Sunday, August 19, 2012
Week 1 of 29
After a week of not lifting a single thing in the gym, just some core and mobility work, I'm back at it. I've only taken 1 week completely off from lifting, and that was when I got married.
Day 1 (Sunday, 7/1/12)
High bar Squat (narrow stance)
3x8x275
Front Squat
3x8x185
DL Stance Box Squat (2 pads)
3x6x275
Ab Wheel
3x8
Hip Adduction
3x15x100
Reverse Hyper
3x8
KB Swings
3x20x35lb
Comments: I've only done high bar, narrow stance squats a couple of times and I'm fairly weak at them. I figure this will be a good movement to emphasize for the first 6 weeks before getting into a normal stance and bar position on squats. Can also start a little bit lighter and still get some good work in. Going to try and do some kettlebell swings to improve my conditioning and body composition.
Day 2 (Tuesday, 7/3/12)
Bench Press
3x10x185
Incline BB Press
10x135
7x155
DB Overhead Press
9x45's
14x35's
Pendlay Rows
3x10x145
Kelso Cable Shrugs
3x10x60
Band Pullaparts
3x15xmicro-mini
Comments: I will hit some higher rep work on bench and bench accessory exercises in the next couple of months in hopes of adding some hypertrophy to my pressing muscles. In order to do this I will be utilizing RTS (Rob Trettin Strength). If this stuff got him to a 451 raw bench, it ought to get me to a 345 raw bench at just ~30 pounds lighter, haha.
Day 3 (Wednesday, 7/4/12)
Conv. Deadlift
3x8x315
Pause Sumo Deadlift (1/3 up)
5x3+1x315
Deadlift
4x1x315
Good Mornings
3x5x155
Reverse Hypers
3x8
Reverse Crunches
3x8
KB Swings
3x20x35
Comments: In order to focus on strengthening the weak link, my low back, I will hit it with both conventional deadlifts and pause sumo deadlifts.
Day 4 (Friday, 7/6/12)
Bench
5x5x225
Dips
8xBW
8x+25lb
7x+25lb
8xBW
Nosebreakers
2x8x95
Pulldowns
12x100
12x110
12x120
10x120
Kelso Cable Shrugs
3x10x60
EZ bar Curls
12x40
12x60
12x70
Reverse Abs
3x8
Comments: Until I start regularly training in a shirt this will be my "heavy" day.
Day 1 Day 3
Day 1 (Sunday, 7/1/12)
High bar Squat (narrow stance)
3x8x275
Front Squat
3x8x185
DL Stance Box Squat (2 pads)
3x6x275
Ab Wheel
3x8
Hip Adduction
3x15x100
Reverse Hyper
3x8
KB Swings
3x20x35lb
Comments: I've only done high bar, narrow stance squats a couple of times and I'm fairly weak at them. I figure this will be a good movement to emphasize for the first 6 weeks before getting into a normal stance and bar position on squats. Can also start a little bit lighter and still get some good work in. Going to try and do some kettlebell swings to improve my conditioning and body composition.
Day 2 (Tuesday, 7/3/12)
Bench Press
3x10x185
Incline BB Press
10x135
7x155
DB Overhead Press
9x45's
14x35's
Pendlay Rows
3x10x145
Kelso Cable Shrugs
3x10x60
Band Pullaparts
3x15xmicro-mini
Comments: I will hit some higher rep work on bench and bench accessory exercises in the next couple of months in hopes of adding some hypertrophy to my pressing muscles. In order to do this I will be utilizing RTS (Rob Trettin Strength). If this stuff got him to a 451 raw bench, it ought to get me to a 345 raw bench at just ~30 pounds lighter, haha.
Day 3 (Wednesday, 7/4/12)
Conv. Deadlift
3x8x315
Pause Sumo Deadlift (1/3 up)
5x3+1x315
Deadlift
4x1x315
Good Mornings
3x5x155
Reverse Hypers
3x8
Reverse Crunches
3x8
KB Swings
3x20x35
Comments: In order to focus on strengthening the weak link, my low back, I will hit it with both conventional deadlifts and pause sumo deadlifts.
Day 4 (Friday, 7/6/12)
Bench
5x5x225
Dips
8xBW
8x+25lb
7x+25lb
8xBW
Nosebreakers
2x8x95
Pulldowns
12x100
12x110
12x120
10x120
Kelso Cable Shrugs
3x10x60
EZ bar Curls
12x40
12x60
12x70
Reverse Abs
3x8
Comments: Until I start regularly training in a shirt this will be my "heavy" day.
Day 1 Day 3
Meet and training planning
I will be doing the Wisconsin state meet at the end of January, and then targeting nationals again.
After a much needed week off, I will have 30 weeks to prepare for the state meet. During this time most of my effort will be put into 6-week blocks. The main things I will be targeting are strengthening the low back for deadlift, adding some size to my upper body for bench, and 12 weeks of solid raw work on squat before starting to add gear.
The first 6-week block will start off pretty light and with higher reps and be largely linear, particularly on squat and deadlift. Then I'll likely move into a more Sheiko-styled loading pattern and carry that through the meet.
After a much needed week off, I will have 30 weeks to prepare for the state meet. During this time most of my effort will be put into 6-week blocks. The main things I will be targeting are strengthening the low back for deadlift, adding some size to my upper body for bench, and 12 weeks of solid raw work on squat before starting to add gear.
The first 6-week block will start off pretty light and with higher reps and be largely linear, particularly on squat and deadlift. Then I'll likely move into a more Sheiko-styled loading pattern and carry that through the meet.
2012 USAPL Men's Open National Championships, -93kg
Saturday, June 23
Squat: 617, 650x, 666
Bench: 358, 369, 380
Deadlift: 540, 578, 600
Total: 1647.9lb (747.5kg) [8 for 9]
5th place
Weight: 204.6lb (92.8kg)
Wilks: 470
Yay, I had my best meet at my biggest meet to date!!! Big thanks to my wife, Alex Kang, Eriek Nickson, Josh, and Joe Lewis for their help during the meet.
Squat: My opener was absolutely smoked, something I need to do be doing consistently as it feels as though it sets the tone very well for success for me. My target was 672 - 683, but when I was called on depth on 650, I decided to go more conservative. Although 650 moved pretty quickly, I knew if I had to sink it deeper it would almost automatically be slower. It turned out 666 was a pretty good call, I was able to sink it convincingly deep, earn three white lights, and get a PR squat.
Bench: Things were moving fast, started warming up on bench immediately after getting out of my squat suit. Rushed to get my shirt on and in position and my last warm-up with 330 felt TERRIBLE. Barely got it to my chest and then felt absolutely terrible pressing it. My mind starts racing, how in the hell am I going to get a bench in? I quickly asked my handler to change my opener, and then heard the announcement that no more changes could be made to openers. Okay, time to stay calm and figure out what I can do. I unseated the armpits of my shirt slightly and had Alex pull the neck down a bit. I was relieved to press my opener, although not quickly, and receive white lights. Since the opener did not move so quickly I decided to go up 5kg and pressed that slightly easier. For my 3rd attempt I pulled the collar down slightly again, and this time pressed 380 the smoothest of all attempts. Will never underestimate the importance of properly positioning the shirt, now it's time to pull 600.
Deadlift: My opener at 540 was smoked, but felt a bit off. Then 578 felt a touch sticky in the middle but 600 felt like it was there. I tried to be very aggressive on 600 and dipped too low with my hips and hit a vicious sticking point in the middle. But I got through the sticking point and pushed my hips through and finished off a great meet!
Can't wait until nationals next year. Look forward to working hard and gradually improve my positioning in the 93kg class. Had a ton of fun this weekend, and it was great sharing a platform with some of the best in the sport. Also, I really enjoyed meeting a lot of people I look up to.
Squat: 617, 650x, 666
Bench: 358, 369, 380
Deadlift: 540, 578, 600
Total: 1647.9lb (747.5kg) [8 for 9]
5th place
Weight: 204.6lb (92.8kg)
Wilks: 470
Yay, I had my best meet at my biggest meet to date!!! Big thanks to my wife, Alex Kang, Eriek Nickson, Josh, and Joe Lewis for their help during the meet.
Squat: My opener was absolutely smoked, something I need to do be doing consistently as it feels as though it sets the tone very well for success for me. My target was 672 - 683, but when I was called on depth on 650, I decided to go more conservative. Although 650 moved pretty quickly, I knew if I had to sink it deeper it would almost automatically be slower. It turned out 666 was a pretty good call, I was able to sink it convincingly deep, earn three white lights, and get a PR squat.
Bench: Things were moving fast, started warming up on bench immediately after getting out of my squat suit. Rushed to get my shirt on and in position and my last warm-up with 330 felt TERRIBLE. Barely got it to my chest and then felt absolutely terrible pressing it. My mind starts racing, how in the hell am I going to get a bench in? I quickly asked my handler to change my opener, and then heard the announcement that no more changes could be made to openers. Okay, time to stay calm and figure out what I can do. I unseated the armpits of my shirt slightly and had Alex pull the neck down a bit. I was relieved to press my opener, although not quickly, and receive white lights. Since the opener did not move so quickly I decided to go up 5kg and pressed that slightly easier. For my 3rd attempt I pulled the collar down slightly again, and this time pressed 380 the smoothest of all attempts. Will never underestimate the importance of properly positioning the shirt, now it's time to pull 600.
Deadlift: My opener at 540 was smoked, but felt a bit off. Then 578 felt a touch sticky in the middle but 600 felt like it was there. I tried to be very aggressive on 600 and dipped too low with my hips and hit a vicious sticking point in the middle. But I got through the sticking point and pushed my hips through and finished off a great meet!
Can't wait until nationals next year. Look forward to working hard and gradually improve my positioning in the 93kg class. Had a ton of fun this weekend, and it was great sharing a platform with some of the best in the sport. Also, I really enjoyed meeting a lot of people I look up to.
Week 20 of 20
Day 1 (Sunday, 6/17/12) [205.0lb morning bw, 6 days out]
Deadlift
6x1x385
Pull-throughs
2x10x140
10x160
10x170
Reverse Crunches
3x6
Band Pullaparts
3x10xmicro-mini
Comments: Wanted something to give the hip extensors a little bit of work and pull-throughs worked well.
Day 2 (Tuesday, 6/19/12) [4 days out]
Squat
3x2x315
Reverse Crunches
4x5
Band Pullaparts
3x8xmicro-mini
Comments: I've done minimal raw work the past few weeks and this may have been the quickest 315 has ever moved for me. Weird! Maybe it's just because I'm really amped for the meet.
Day 3 (Wednesday, 6/20/12) [3 days out]
Deadlift
5x1x275
MG Bench
3x2x205
CG Bench
2x8x155
Reverse Crunches
3x5
Band Scapular Retraction
2x12xmini
Comments: Can't believe it's almost here! Leave tomorrow and compete Saturday afternoon.
Day 1 Day 2
Deadlift
6x1x385
Pull-throughs
2x10x140
10x160
10x170
Reverse Crunches
3x6
Band Pullaparts
3x10xmicro-mini
Comments: Wanted something to give the hip extensors a little bit of work and pull-throughs worked well.
Day 2 (Tuesday, 6/19/12) [4 days out]
Squat
3x2x315
Reverse Crunches
4x5
Band Pullaparts
3x8xmicro-mini
Comments: I've done minimal raw work the past few weeks and this may have been the quickest 315 has ever moved for me. Weird! Maybe it's just because I'm really amped for the meet.
Day 3 (Wednesday, 6/20/12) [3 days out]
Deadlift
5x1x275
MG Bench
3x2x205
CG Bench
2x8x155
Reverse Crunches
3x5
Band Scapular Retraction
2x12xmini
Comments: Can't believe it's almost here! Leave tomorrow and compete Saturday afternoon.
Day 1 Day 2
Week 19 of 20
Day 1 (Sunday, 6/10/12) [13 days out]
Shirt Bench (44 Katana)
2x265
1x295
1x335
1x355
1x370 (15lb PR)
NG DB Bench
2x20x55's
Suit Deadlift (33 Inzer)
6x1x455
Squat
3x2x315
Ab Wheel
2x15
Back Extension 45 deg.)
2x12
Band Pull-aparts
2x20xmicro-min
Comments: What a relief!! My massage therapist Gregory Ferger went after my elbow like a ninja yesterday and it held up beautifully today. Thank goodness!!! Think I had a technique epiphany the night before this session, realizing that I should listen to Alex Kang and flare my elbows just before the bar gets to my chest so that the bar doesn't drift down toward my stomach in the last couple of inches, worked like a freaking charm! Was able to get in some good technique work on deadlift, and enough squat work to remember how to squat since I decided to move my next suit squat day to 10 days out so I'm not out of the suit for too long. Also, I'm only doing 3 days this week before there just isn't enough work to justify 4 days.
Day 2 (Wednesday, 6/13/12) [204.4lb morning bw, 10 days out]
Suit Squat (38 SC)
1x355
*add suit
1x425
1x505
*add wraps
1x565 (last warm-up)
Front Squats
2x8x205
Reverse Crunches
3x6
Comments: I think this will be the way I do things for the foreseeable future. The weight was light enough that I could absolutely crush it, and I don't have 2+ weeks out of a suit before nationals.
Day 3 (Friday, 6/15/12) [205.0lb morning bw, 8 days out]
Shirt Bench (44 Katana)
2x275
1x305
1x330
1x350 (8lb below opener)
NG Lying DB Press
2x12x50's
Kelso Cable Shrugs
3x8x50
Reverse Curls
20x45
15x55
12x45
Comments: Wanted to regain some positive momentum on bench and definitely did that this week without giving myself too much stress to recover from, as may have happened before! I think 350 was a little too difficult to get down to my chest so will open a little heavier, 358. Did the reverse curls for the elbow, need to keep massaging it, pushing down on the forearm, trying to elongate it.
Day 1
Day 2 Day 3
Shirt Bench (44 Katana)
2x265
1x295
1x335
1x355
1x370 (15lb PR)
NG DB Bench
2x20x55's
Suit Deadlift (33 Inzer)
6x1x455
Squat
3x2x315
Ab Wheel
2x15
Back Extension 45 deg.)
2x12
Band Pull-aparts
2x20xmicro-min
Comments: What a relief!! My massage therapist Gregory Ferger went after my elbow like a ninja yesterday and it held up beautifully today. Thank goodness!!! Think I had a technique epiphany the night before this session, realizing that I should listen to Alex Kang and flare my elbows just before the bar gets to my chest so that the bar doesn't drift down toward my stomach in the last couple of inches, worked like a freaking charm! Was able to get in some good technique work on deadlift, and enough squat work to remember how to squat since I decided to move my next suit squat day to 10 days out so I'm not out of the suit for too long. Also, I'm only doing 3 days this week before there just isn't enough work to justify 4 days.
Day 2 (Wednesday, 6/13/12) [204.4lb morning bw, 10 days out]
Suit Squat (38 SC)
1x355
*add suit
1x425
1x505
*add wraps
1x565 (last warm-up)
Front Squats
2x8x205
Reverse Crunches
3x6
Comments: I think this will be the way I do things for the foreseeable future. The weight was light enough that I could absolutely crush it, and I don't have 2+ weeks out of a suit before nationals.
Day 3 (Friday, 6/15/12) [205.0lb morning bw, 8 days out]
Shirt Bench (44 Katana)
2x275
1x305
1x330
1x350 (8lb below opener)
NG Lying DB Press
2x12x50's
Kelso Cable Shrugs
3x8x50
Reverse Curls
20x45
15x55
12x45
Comments: Wanted to regain some positive momentum on bench and definitely did that this week without giving myself too much stress to recover from, as may have happened before! I think 350 was a little too difficult to get down to my chest so will open a little heavier, 358. Did the reverse curls for the elbow, need to keep massaging it, pushing down on the forearm, trying to elongate it.
Day 1
Day 2 Day 3
Sunday, June 3, 2012
Week 18 of 20
Day 1 (Sunday, 6/3/12) [205.0lb morning bw = 93.0kg]
Suit Squat (38 SC)
1x575
3x1x625
Squat Walkout (38 SC, no wraps)
1x655 (3 sec. hold)
Front Squats
2x8x185
Back Extension (45 deg.)
4x10
Ab Wheel
4x8
Comments: This may have even gone slightly better than I could have imagined it. My squat is right where I want, and now it will be about doing it when it counts. I'll get in the competition suit once more at 10 days out and hit my last warm-up around 3 times. Upper back felt a little smoked going into today and by the 2nd set it felt scorched. But the 3rd squat and the walkout I think were smart and if I need to back off a little more than planned on deadlift I'm sure that will work just fine.
Day 2 (Tuesday, 6/5/12) [206.6lb morning bw]
Shirt Bench (44 Katana)
2x275 (no belt)
1x305
1x325
1x350 (up and down, tennis elbow acting up bad)
Comments: Decided to shut it down here. My elbow has been giving me a little grief and with all the time I've spent in a shirt this cycle it shouldn't be too surprising. On 350 the pain was bad enough that my right arm (side with the screwy elbow) gave out part way up. It was a good sign that I was still able to finish the press quite smoothly in spite of this. Prep was almost going too smoothly, will try to get in for a massage and get this damn thing to calm down.
Day 3 (Wednesday, 6/6/12) [204.8lb morning bw]
Suit Deadlift (33 Inzer)
1x455
1x495
1x530
1x550
1x570
GHR
3x6
Reverse Crunches
3x8
Scapular Band Retractions
2x20xmini
Comments: Had considered pulling multiple singles at 575 when I was planning this cycle, but one single at 570 seemed smarter. Squats on Sunday smoked me pretty good, and my doubles on deadlift the week before were a lot of work and I don't need to overreach now. Although 570 wasn't fast, it was solid.
Day 4 (Friday, 6/8/12)
Deadlift
8x1x315
Kelso Cable Shrugs
3x10x60
Pulldown Abs
4x12x60
Band Scapular Retraction
2x15xmini
Reverse Crunches
3x8
Back Extension (45 deg.)
2x12
Comments: Some light technique work on deadlift, mainly to work on bending my knees less ala the Myles Kantor article, "High Hips, Strong Deadlifts" or something like that.
Day 1
Day 2 Day 3
Suit Squat (38 SC)
1x575
3x1x625
Squat Walkout (38 SC, no wraps)
1x655 (3 sec. hold)
Front Squats
2x8x185
Back Extension (45 deg.)
4x10
Ab Wheel
4x8
Comments: This may have even gone slightly better than I could have imagined it. My squat is right where I want, and now it will be about doing it when it counts. I'll get in the competition suit once more at 10 days out and hit my last warm-up around 3 times. Upper back felt a little smoked going into today and by the 2nd set it felt scorched. But the 3rd squat and the walkout I think were smart and if I need to back off a little more than planned on deadlift I'm sure that will work just fine.
Day 2 (Tuesday, 6/5/12) [206.6lb morning bw]
Shirt Bench (44 Katana)
2x275 (no belt)
1x305
1x325
1x350 (up and down, tennis elbow acting up bad)
Comments: Decided to shut it down here. My elbow has been giving me a little grief and with all the time I've spent in a shirt this cycle it shouldn't be too surprising. On 350 the pain was bad enough that my right arm (side with the screwy elbow) gave out part way up. It was a good sign that I was still able to finish the press quite smoothly in spite of this. Prep was almost going too smoothly, will try to get in for a massage and get this damn thing to calm down.
Day 3 (Wednesday, 6/6/12) [204.8lb morning bw]
Suit Deadlift (33 Inzer)
1x455
1x495
1x530
1x550
1x570
GHR
3x6
Reverse Crunches
3x8
Scapular Band Retractions
2x20xmini
Comments: Had considered pulling multiple singles at 575 when I was planning this cycle, but one single at 570 seemed smarter. Squats on Sunday smoked me pretty good, and my doubles on deadlift the week before were a lot of work and I don't need to overreach now. Although 570 wasn't fast, it was solid.
Day 4 (Friday, 6/8/12)
Deadlift
8x1x315
Kelso Cable Shrugs
3x10x60
Pulldown Abs
4x12x60
Band Scapular Retraction
2x15xmini
Reverse Crunches
3x8
Back Extension (45 deg.)
2x12
Comments: Some light technique work on deadlift, mainly to work on bending my knees less ala the Myles Kantor article, "High Hips, Strong Deadlifts" or something like that.
Day 1
Day 2 Day 3
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