Deadlift Training and Bench Press Training

I am ramping down my last week of training before my meet next weekend. I will use next week to recover and focus on making weight. Didn't do any maximum lifts this week but still trained slightly heavy (80-85% of raw max)

10/27/09

Deadlift

535 x 2 x 1

Speed Deadlift

440 x 3 x 3

Power Shrugs

395 x 5 x 3

Stiff Legged Deadlifts

315 x 5 x 3

Bent Over Rows

225 x 5 x 3

Undergrip Lat Pulls

180 x 5 x 3

Buffalo Bar Good Mornings

200 x 5 x 3

10/29/09

Bench Press

225 x 5 x 2

Close Grip Bench Press

225 x 5 x 2

Incline Bench Press

210 x 5 x 2

Standing Overhead Dumbbell Extensions

110 x 8 x 2

Lying Dumbbell Extensions

50 x 9 x 2

Saturday will be my last full workout. I will do some light squats and try to work into my squat suit a little more. After the meet, I plan on taking another week off and post some nutritional tips on my blog. Good times.

Shoulder Training - Monday, Oct. 26

10/26/09

Behind Neck Presses - Standing

115 x 10 x 3

Front Lateral Raises

35 x 10 x 2

Side Lateral Raises

35 x 10 x 2

Bent Lateral Raises

60 x 10 x 2

Concentration Curls

40 x 12 x 1

50 x 10 x 1

Hammer Curls

65 x 8 x 2

I decided to stand, rather than sit, during my shoulder presses today. Standing adds a different element to the lift as it requires you to keep your core tight during the entire movement. Instead of simple hitting your delts, you will actually get a little abdomen and lower back work as well. I just needed to be careful and not thrust the weight up with my hips. This is a shoulder exercise primarily and not a push press/jerk. Good work tonight.

Squat Training - 10/24/09

10/24/09

Two weeks from the meet.

I am primarily a raw lifter. But since this meet is equipped, I had to break out the squat suit. To play it safe, I am sticking with the same suit, both style and size. However, the one I used for this session was brand new which adds a whole new element (the older one had tear in it which makes it illegal).

Brand new squat suits are a bitch to put on...and today was no exception. It took me over an hour. However, once it was on, I started to work it in....and as my training progressed, I felt more comfortable. Here is my log for Saturday.

Squats

375 x 2 x 1

495 x 2 x 1 (add suit)

505 x 2 x 1

525 x 1 x 1 (add knee wraps)

545 x 2 x 1

I took the 525 set almost to the ground, which was exhausting and allowed me to do only one rep. On my last set, I didn't like the depth of the first rep and took the second one much lower but only to legal depth...which is all I need. As I completed each set, I grew my more confident in my gear.

Squats with no belt

325 x 10 x 1

345 x 10 x 2

Hip Band Pulls

Blue & Green x 15 x 3

Band Calf Raises

Blue x 10 x 1

Blue & Green x 15 x 2

Standing Calf Raise

140 x 20 x 1

190 x 15 x 2

Today (Sunday, Oct. 25) was a meet hosted by my gym. Jack, Ryan, and Bill (all teammates) did very well. This was Jack's first meet and he was strong. It is nice to see the principles used at the gym translate come meet time. Hopefully, in two weeks, it will be no different.

Bench Press Training - 10/23/09

This session included some work in my bench shirt. I usually train raw but with my meet coming up on November 7, I needed to get some work in. I may do it one more time but all in all, this was a good workout.

Bench Press

245 x 5 x 2

315 x 1 x 1 (with shirt)

325 x 1 x 1 (with shirt)

335 x 1 x 1 (with shirt)

365 x miss x 2 (with shirt)

-I do believe I have 365 lbs in me but I really need to work on my form. The first one just came off the chest too fast and out of control. I got out of the groove and the weight just came down on my chest. The second attempt was a little better as I focused more on pressing to my face. Still missed it but it was much improved from my previous attempt.

Close Grip Bench Press

205 x 8 x 2

Incline Bench Press

195 x 8 x 2

Dumbbell Kickbacks

55 x 10 x 2

One Arm Dumbbell Extensions

50 x 9 x 2

Good times...

Shoulder Training - Monday, Oct. 19 and Deadlift training - Tuesday, Oct. 20

I was so preoccupied with my encounter with that darn supplement, I forgot to post my shoulder training session.

10/19/09 - Shoulder Training

Smith Military Press - Behind Neck

135 x 10 x 3

Front Lateral Press

35 x 10 x 2

Side Lateral Raises

35 x 10 x 2

Rear Lateral Raises

55 x 10 x 2

Dumbbell Preacher Curls

25 x 10 x 1 (right arm)

25 x 15 x 1 (left arm)

25 x 12 x 1 (right arm)

35 x 10 x 1 (left arm)

Concentration Curls

40 x 14 x 1 (right arm)

45 x 14 x 1 (left arm)

45 x 10 x 1 (right arm)

50 x 10 x 1 (left arm)

Again, notice the difference between the right and left arm; this is due to my coming back from bicep tendonitis. I don't see any reason to starve the left arm from working hard just because the right is on the mend. Eventually, the right arm will catch up...I don't want the left arm to lose strength as we wait.

10/20/09

Since I am competing on Nov. 7, I needed to modify my Ed Coan/Mark Phillipi program so I can find an opening deadlift. I ended getting a PR.. and only halfway through the program. Something is working.

Sumo Deadlift (suit and belt)

605 x 2 x 1

660 x 1 x 1

This deadlift is a 10 lb personal best. I did 650 lbs at the APF meet in May. I think the key is to continue to train conventional style (Ed Coan program) and train the lower back. When competition time comes around, I will switch to sumo and utilize the core power I developed doing conventional.

Conventional Deadlifts

410 x 3 x 3

Power Shrugs

365 x 5 x 3

Stiff Legged Deadlifts

315 x 5 x 3

Bent Over Rows

225 x 5 x 3

Undergrip Lat Pulldowns

180 x 5 x 3

Good Mornings

145 x 5 x 3

I still managed to finish the program but I backed off the weight. Need to make sure I rest my back after the deadlift.

Be sure to read the label

While the title implies nutritional advice, I am actually publishing this post in shame. Rarely do I put any food or supplement in my mouth without understanding exactly what's in it. Today was not one of those days.

I order supplements through Bodybuilding.com. And as usual, they threw in some sample packets of a product to try out. In this case, it was MuscleTech's Nitro Tech Hardcore. I am familiar with Nitro Tech as a protein powder (although not a big fan). Still, it was free so I thought I would try it. But here is where I went wrong. This was not just Nitro Tech...it was Nitro Tech HARDCORE. Not only did it have protein, but it had creatine and L-arginine. Now, I take creatine and L-arginine as it is, but I have discovered a strange reaction to certain versions. Muscle Tech manufacturers one of those versions; a arginine NO2 supplement that contains an accelerator that is way too intense. And of course, it was in that drink. As I was half way through it, I felt my skin get flush and itchy. I asked a coworker if my face looked red and without hesitation, the answer was "yes." I thought I was going to puke. Not too big of a deal, just annoying. And it took about an hour to work out of my system. Not fun...not fun at all.

Moral of the story: read the labels. And if you are new to taking certain supplements, start with small doses and work up your tolerance. If you have a low tolerance, move on to something else.

Squat Training - 10/17/09

Good day of squat training. Trained with Mark Bell who is preparing for next month's WPF Worlds in Las Vegas. I have also decided to do an upcoming USAPL meet in L.A. in three weeks. Both meets require the lifters to walk out their squats. Walking out squats properly is crucial to a successful attempt. You need to be efficient as possible, maintain control, and conserve your energy. Some people take way too many steps (four or five) when walking out. This is a waste of energy that could be better used for the lift itself. I limit myself to three steps (two large steps and one more for balance).

Today we used chains which adds an extra challenge when walking out. If the chains get moving, you can easily be thrown off balance. It is important you stay in control and keep your core tight.

10/17/09

(weight x reps x sets)

Squats with Chains

275 (w/ 5 chains each side) x 2 x 1

325 (w/ 5 chains each side) x 2 x 4

345 (w/ 5 chains each side) x 2 x 1

375 (w/ 5 chains each side) x 2 x 1

385 (w/ 5 chains each side) x 2 x 1

This first video posted below is 375 lbs with 200 lbs of chains (100 lbs on each side)...belt and knee sleeves only. It looks like I cut the depth.

This second video is 385 lbs (a little heavier) with 200 lbs of chains (100 lbs on each side)...belt and knee sleeves only again. I focused on depth and believe I hit the first one pretty deep.

Hip Band Undergrip Squats

Blue and Green Band x 15 x 3

Front Squats

225 x 10 x 1

245 x 10 x 2

Standing Calf Raise

180 x 15 x 1

250 x 15 x 2

Standing Dumbbell Calf Raise

115 x 15 x 2

Bench Press Training - 10/15/09 - Week 3 of new program

So far, I am really feeling this routine. Using lighter weight has forced me to give my shoulder a break but the lower volume has allowed me to focus on each set. I am feeling good...but let's see when the weight starts to get heavier.

10/15/09

(weight x reps x sets)

Bench Press

235 x 8 x 2

Close Grip Bench Press

205 x 8 x 2

Incline Bench Press

195 x 8 x 1

195 x 7 x 1

One Arm Dumbbell Exts.

55 x 8 x 1

40 x 12 x 1

Cable Pulldowns

100 x 8 x 1

80 x 10 x 1

On a side note, it looks like I will be doing the USAPL Southern California Regional powerlifting meet. Probably premature but I would like to do a USAPL meet. We will see how it goes.

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Fourth Week of Coan/Phillipi Deadlift Training Program

Moving to the fourth week of my new deadlift routine. My lower back is getting some serious work and so far, I am digging it.

This is the last week of the circuit training. Next week, I will continue the exercises but they will be in standard set form. Additionally, I will be incorporating power shrugs.

Anyway, here is what I did tonight...it looks like I am right on track.

10/13/09 - Deadlift training

(all lifts performed without equipment, including no belt)

(weight x reps x sets)

Deadlift

(after warmup sets of 225, 315, 405, and 495)

565 x 2 x 1

565 lbs is equal to 90% of my desired 1 rep raw max of 630 lbs. The video below shows this two rep max. which was actually a two rep PR without using a belt. With the exception of bending my back on the second rep, it felt good. I even think I could have pushed for a third.

(565 for two reps)

Speed Deadlifts

475 x 3 x 5

475 lbs is equal to 75% of my desired 1 rep raw max of 630 lbs. Mark Bell was there to help with my form. He reminded me to focus on straightening my legs and pushing my hips into the bar. Mark always comments on how it appears my arms actually get longer as I pull. This is optimal...the less you actually have to pull the bar, the better and more efficient the lift. When Mark first explained to me this concept, it made perfect sense. The difficulty is keeping this form as the weight gets heavier, fighting the urge to shrug the bar. Less pull, quicker lockout...that's the goal.

Circuit Training

(3 circuits of the following exercises. 60 - 90 sec rest between sets and two minute rest between circuits)

Stiff Legged Deadlifts

315 lbs x 8

Bent Over Barbell Rows

225 lbs x 8

Undergrip Lat Pulls

160 lbs x 8

Good Mornings (with Cambered Bar)

225 lbs x 8

Recipe of the Week - Chicken Cordon Bleu (low fat)

I found this recipe in a magazine a few years ago and it quickly became a staple in our dinner rotation. It was created by Laura Creavalle; a former professional bodybuilder known for her creative recipes. Creating a healthy lifestyle necessitates creativity. Unless you are training for your next bodybuilding competition, there is no need to have a complete spartan meal plan. On the flip side, you can't eat burger and fries every day and expect results. You need to find a happy medium and this is one of those meals that fits that criteria. It is my hope to include a recipe every week that will fit this criteria. Give it a try and let me know what you think.

Ingredients

4 skinless, boneless chicken breasts (approx. 4 oz each)

4 slices of fat-free or reduced fat swiss cheese

4 slices of low fat deli ham (usually, low fat means 1 gm fat per slice)

1/2 cup seasoned bread crumbs (such as Progresso)

Italian seasoning (or any other favorite seasoning)

Preheat oven to 350 degrees and coat a baking sheet with cooking spray.

Pound chicken breasts to 1/4 inch thickness and sprinkle both sides with seasoning. Place one slice of swiss cheese and one slice of ham on each chicken breast. Roll up each chicken breast and secure each with a toothpick. Place each breast on the baking sheet with seam side down, sprinkle with bread crumbs (amount depends on your liking). Bake the chicken for 30-35 minutes or until the chicken is no longer pink.

Each breast has approx. 350 calories and has a high amount of protein (approx. 45 grams), moderate amount of fat (approx. 10 grams), and a low amount of carbs (approx. 15 grams). Perfect evening meal

NOTE: A good side dish with this meal is asparagus or broccoli. Both complete the dish very well.

Oh yeah, I also trained tonight...

Shoulder Training - 10/12/09

Behind Neck Shoulder Presses

115 x 10 x 1

135 x 8 x 2

Front Dumbbell Laterals

35 x 10 x 2

Side Dumbbell Laterals (strict form - shoulders down and neck relaxed)

25 x 12 x 2

Machine Rear Delt Laterals

140 x 8 x 1

120 x 11 x 1

EZ Bar Curls (Strict - Back against the wall)

70 x 10 x 1

80 x 8 x 1

Cable Concentration Curls

30 x 12 x 1

40 x 10 x 1

Good times...

Squat Training - 10/10/09

Squats went real well today. Did some work with the chains, which I haven't done in awhile so it was a nice change. Like the bands, the chains add accommodating resistance that really help you fight through your weak points and allow you to get more out of the lift. I have attached a link to an article written by the man who revolutionized this technique. Also, I posted two videos below...the videos demonstrate the great improvement I have made in my squats. Chains work...plain and simple.

http://westside-barbell.com/westside-articles/PDF.Files/04PDF/Chains%20and%20Bands.pdf

Today's Training

(weight x reps x sets)

note: each chain weighs 20 lbs

Box Squats with Chains

375 w/ 1 chains (each side) x 2 x 1

375 w/ 2 chains (each side) x 2 x 1

375 w/ 3 chains (each side) x 2 x 1

375 w/ 4 chains (each side) x 2 x 3

395 w/ 4 chains (each side) x 2 x 1

415 w/ 4 chains (each side) x 2 x 1

Front Squats

225 x 8 x 1

275 x 6 x 1

275 x 6 x 1 (pause during set due to bar slipping off front shoulders)

Hip Band Pulls

3 sets of 15 using green and blue bands

Weighted Knee Ups

35 x 15 x 3

Weighted Side Bends

100 x 15 x 3

I posted two videos below. One is from earlier this year...the other is from today. You will notice the improvement

The squat below was done in January 2009. It was 410 lbs with 120 lbs of chains for one rep. No box. Belt and knees sleeves were used.

The squat below was done in October 2009. It was 415 lbs with 160 lbs of chains for two reps. No belt. Only knee sleeves were used.

I am taking more videos on my lifts so I can critique my technique. In this case, I am focusing on keeping my core tight and chin up.

Bench Press Training - 10/8/09 - Week 2 of new program

This is week 2 of a new bench program I am trying. So far, I like it. It feels like a hybrid of my workouts I did before powerlifting and the training I have done recently. Hopefully it works. The goal is to add 30 lbs to my bench which is pretty lofty but not unrealistic either.

(weight x reps x sets)

Bench Press

225 x 8 x 2

Narrow Grip Bench Press

195 x 8 x 2

Incline Bench Press

185 x 8 x 2

Overhead Dumbell Exts.

105 x 8 x 2

Weighted Dips

90 x 8 x 2

...good times

Third Week of Coan/Phillipi Deadlift Training Program

In my quest for a new deadlift max, here is week three of the routine:

Again, all lifts were done without equipment (including no belt).

Conventional Deadlift (warm-up with sets of 135, 225, 315, 405)

1 set of 2 reps @ 535 lbs

8 sets of 3 reps @ 445 lbs (focused on speed)

3 circuits of the following lifts (resting 90 secs. between each exercise and 3 minutes between each circuit):

Stiff-leg deadlift - 8 reps of 315 lbs (overhand grip)

Bent over row - 8 reps of 225 lbs

Underhand grip lat pulldowns - 8 reps of 160 lbs

Good mornings - 8 reps of 205 lbs

Barbell Seated Calf Raise

3 sets of 20 reps @ 225 lbs

Standing Dumbell Calf Raise

3 sets of 15 reps @ 110 lbs

Reps felt a little slower than last week but still seeing progress. Next week, I will do 565 lbs for two reps...I will get it but I am more interested in how heavy it feels.

My primary focus is to keep my core tight and focus on form (i.e. chest up and butt down). This form needs to stay consistent as the weight gets heavier.

Pre and Post Workout Meal Plan

One of the most common questions I am asked is what to eat before and after training. While it is difficult for me to prescribe an exact plan, I can share what has worked well for me. This is a plan based on recommendations discussed in numerous journals and magazines...I like it and here it is:

1. Immediately before and during my workout, I gradually drink 20 grams of whey protein and about 50 gms of carbohydrates...a powder mixture. The whey protein is a faster burning protein that your body utilizes immediately to help power you through a workout. I try to choose a carbohydrate that is slow burning and will last the duration of my workout. Read the label...you want something that is or at least mimics a complex carbohydrate.

Some people like to eat food. But eating actual food burns more energy...and this is energy you want for your workout. Also, who wants to workout on a full stomach? If you are training as hard as you should be, you are not going to be digesting that meal much longer...instead you are going to be seeing it on the gym floor.

2. Immediately after training, I take approx. 5 grams of Branch Chain Amino Acids and 5 grams of L-Glutamine. Both of these amino acids are essential in the recovery of your muscles.

3. Within 30 mins. after training, I drink a mixture of 40 grams whey protein and 100 grams carbohydrate. This time, I choose a simple carbohydrate...one that my body will burn almost immediately.

A hard workout will tear down your muscles and deplete your glycogen stores. Before you can rebuild your muscles, you need to replenish the glycogen stores in your muscles and do it fast. This mixture will do just that.

4. Between 90 mins. and 2 hours after your workout, I ingest a minimum of 40 of protein. I get this protein either through food (chicken, steak, eggs, or other meat) or a casein-based protein powder (casein is a slower burning protein). Your glycogen stores are full and it is time to rebuild your muscles. This is the meal that does it.

Put it together and you will be recovered and ready to hit your next workout.

Rarely do I detour from this plan. If I do, it is either by mistake or I am just unable to do it. Let me tell you, nothing irritates me more than not being able to stick to this plan. It is a key to recovery.

Give it a shot!

Shoulder Training - Sunday, Oct. 4

Getting in a Sunday workout is tough, however, if I want to improve my bench, I need to find some way to fit in a shoulder focused session. In the past, I trained my shoulders immediately after I trained my chest. Unfortunately, by the time I finished my bench training, the day was late and I ended up rushing through the rest of my workout. The result was a poor, unfocused shoulder workout.

I read Ed Coan is a true advocate of heavy specific shoulder training. While it's common knowledge that strong rotator cuffs and deltoids are assets to a good bench, I have never really put much effort into them. Well...with my bench the way it is and the fact Coan can bench a small car, I am going to do my best to treat shoulder day like any other training session...no longer secondary. Here is today's training log:

Behind-the-Neck Shoulder Presses

1 x 12 x 105 lbs

2 x 10 x 115 lbs

Front Lateral Raises

2 x 10 x 30 lbs

Side Lateral Raises

2 x 10 x 30 lbs

Bent Lateral Raises

2 x 12 x 50 lbs

Dumbbell Preacher Curls

1 x 6 x 30 lbs - right arm

1 x 12 x 30 lbs - left arm

1 x 8 x 30 lbs - right arm

1 x 9 x 40 lbs - left arm

(note: you will notice that there is a significant difference in strength between my arms. I have a slight case of bicep tendonitis in my right arm which is recovering but slowly. I honestly think that one of the main reasons I developed the tendonitis is that I stopped training my biceps all together, which I think could have weakened my tendons. It is just a theory but I didn't have this problem when I trained my arms. So...back to biceps I go)

"Cheat" Barbell Curls

2 x 8 x 115 lbs

Box Squat Training - speed and band work - 10/3/09

This morning, I wanted to focus on the speed of my squats. One of the best ways to develop your speed out of the bottom of the squat is to use bands. In today's training, I used green bands and a box with a thin foam.

For the bands, as you sit back in the squat, the tension lessens and allows you to explode out of the bottom. As you rise up, the tension increases and actually adds more weight to your lift. The box also increases the difficulty (or at least is intended ) as it takes away the kinetic energy from the downward motion of your squat and forces you to work harder to get out of the hole. I find the foam helpful on days I feel a little stiff in the hips. Here is what I did today.

(weight x reps x sets)

Box squats with foam

325 x 2 x 1

375 x 2 x 1

325 x 2 x 6

Front Squats

225 x 10 x 1

275 x 8 x 2

Sled (backward) superset w/ undergrip band squats

(1 sled rep is up and back on the turf)

220 x 2 x 2 sled superset w/ green and blue band squats

Dumbbell side bends (ab work)

3 sets of 45 lbs

Knee ups

3 sets (10 lbs on ankles)

I am also not wearing a belt as I want to focus on strengthening my core.

One of the things I really need to work on is keeping my core tight during the entire lift. I have a tendency to relax when I hit the box and get loose in the hips. When this occurs, the weight moves slower and feels much heavier. In the first video, you can see I was a little loose and my chest started down.

However, in this second video and 6 sets later, I stayed much tighter and chest up. As you can see, moved a little faster and more efficiently.

Bench Press Training - 10/1/09

In an effort to tackle my weakest lift, I started a new bench program today. It is a 12 week long program, based on a training cycle by Ed Coan. This workout is based on a raw one rep max of 300 lbs. The goal at the end of the program is to improve the one rep max to 335 lbs. Let's see how it goes.

Bench Press

(warmup of bar, 135lbs, and 185 lbs)

2 sets of 10 reps @ 215 lbs

Narrow Grip Bench Press

2 sets of 10 reps @ 185 lbs

Incline Bench Press

2 sets of 10 reps @ 175 lbs

Overhead dumbbell exts.

2 sets of 8 @ 105 lbs

Weighted Dips

2 sets of 10 @ 145 lbs (plus body weight)

upcoming...

In the next few days, I am going to detail a workout I used most consistently over the past 17 years. I actually began this program in 1992 and believe it is responsible for building the powerlifting foundation I have today. stay tuned...