Christmas Week Training

On Monday, my family and I traveled to Redding for my family's Christmas. This meant I would be training in foreign territory, which (in my opinion) is always good to put a spark in your training. Example: I was going to deadlift on Tuesday but my mom wanted me to train on Wednesday to "show me off." So, just for my mom, I lifted a little heavier. Merry Christmas Mom.

Here is my week of training:

12/22/09

Deadlifts

565 x 2 x 1

Speed Deadlifts

475 x 3 x 5

Three Circuits of the following:

Stiff leg deadlifts

315 x 8 x 3

Bent Over Rows

225 x 8 x 3

Underhand Lat Pulls

140 x 8 x 3

Back Ext. Mach

Rack (220 lbs) x 8 x 3

Concentration Curls

45 x 8 x 2

Straight Bar Curls

115 x 8 x 2

12/24/09

Bench Press

255 x 5 x 2

Narrow Bench Press

225 x 5 x 2

Incline Bench Press

210 x 5 x 2

Standing Military Press

135 x 8

155 x 5 x 2

Side Laterals

40 x 8 x 3

One Arm Dumbell Exts

50 x 8 x 2

Tricep Ext. Mach

100 x 8 x 2

12/26/09 (Back at my gym)

Box Squats w/ green bands (lowest box in gym with blue mat and one board) - Used the new SuperLift Monolift

325 x 2

375 x 2

415 x 2

415 x 2

415 x 2 (added one mat)

415 x 2

235 x 20

Front Squats w/ Mastodon Bar

240 x 8 x 3

Sled (1 rep equals up and back twice)

210 x 1

250 x 1 x 2

Standing Calf Raise

220 x 15

275 x 10

330 x 15

330 x 10

Dumbell Calf Raises

100 x 15 x 2

12/27/09

Speed Bench Press w/ double black band

135 x 8 x 2

185 x 8 x 1

225 x 8 x 3

135 x 8 x 1

Abs

Note: Toyed around with Mark Bell's benching apparatus that looks like a big knee wrap. That thing is amazing...takes a lot of pressure off of my shoulders. I will use it again and post a video. Great device.

No Bake Low Fat, Low Sugar Pumpkin Pie Recipe

This is basically three recipes in one. I took one no bake pumpkin pie recipe, part of a traditional pie recipe, and added my own flare with ingredient substitutions. I made it for the first time at Thanksgiving and have to tell you, it was not bad.

One note: be careful of the Splenda. My original recipe called for one cup but it made the pie a little too sweet. So the sweetener doesn't dominate the pie, I changed it to 3/4 cup. Much better but ultimately, it depends on the level of the sweet tooth. Also, I use a prepared pie crust which isn't necessarily low in fat. I am on the quest for a lower fat version but in the meantime, it will do.

Here is the recipe. Enjoy!

Spencer's Simple Low Fat, Low Sugar Pumpkin Pie

Ingredients:

1 package (.25 ounces) unflavored gelatin

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 ground nutmeg

1/2 teaspoon salt

1 can (14 ounce) non fat evaporated milk

3/4 cup Splenda

4 egg whites

1 can (15 ounces) pumpkin puree

1 prepared graham cracker pie crust

Directions:

In a saucepan, combine gelatin, cinnamon, ginger, nutmeg, and salt. Stir in evaporated milk and egg whites. Whisk ingredients until well mixed. Let it stand for about a minute and then place on burner under low heat. Stir mixture occasionally for about 10 minutes. Gelatin should be well dissolved and the mixture should start to thicken.

Stir in pumpkin puree and whisk thoroughly. Pour mixture into pie crust. Place in refrigerator and chill for at least 3 hours before serving.

Happy Holidays!

Squat Training - 12/19/09

With the cold in the morning, I am having a heck of a time warming up my hips. This day was especially tough since I was using a lower box. I felt strong going into the end of the squats but as you will see at the end of the videos, I bit off a bit more than I could chew. I also threw in a video of Mark Bell doing some dynamic squat work...great form and intensity no matter what the weight.

Squat Training

Box Squats (Blue Tape Box and one board)

325 x 3

325 x 2 w/ 2 chains (each side)

415 x 2 w/ 2 chains

415 x 2 w/ 4 chains (added suit and straps down)

465 x 2 w/ 4 chains (added suit and straps up)

505 x 1 w/ 4 chains (added one more max to board)

505 x 1 w/ 5 chains

505 x 1 w/ 5 chains

525 x miss w/ 5 chains

525 x miss w/ 5 chains (added one more thin mat)

Front Squats

225 x 6

275 x 6 x 2

Sled (1 set equals up and back gym floor twice)

185 x 1

215 x 1 x 2

Standing Calf Raise

180 x 15 x 1

270 x 10 x 2

505 lbs w/ 5 chains

525 lbs w/ 5 chains - Missed (when the chains caught, I got stuck)

Mark Bell and Band Squats

Deadlift Training - 12/16/09 and Bench Press Training - 12/18/09

Here is my training for the week before Christmas.

12/15/09 - Deadlift Training (Third Week of Coan/Philippi Routine)

*All lift performed raw (weight x reps x sets) and after a flight back from LA.

Deadlifts
535 x 2 x 1

Speed Deadlifts
445 x 3 x 6

3 Circuits of the following lifts:

-Stiff legged Deadlifts
315 x 8 x 3
-Bent Over Rows
225 x 8 x 3
-Undergrip Lat Pulls
140 x 8 x 3
-Good Mornings w/ Buffalo Bar
225 x 8 x 3

12/17/09 - Bench Press (5th week of Coan Routine)

I have three Christmas parties to attend tonight so I needed to get it done in the morning. It is a little tough with the cold but I actually felt strong. Good times.

Bench Press
245 x 5 x 2

Narrow Grip Bench Press
215 x 5 x 2

Incline Dumbell Press
70 x 8 x 1
80 x 5 x 1

Standing Push Press
115 x 6 x 2

Side Dumbell Laterals
40 x 6 x 2

Bent Dumbell Laterals
50 x 8 x 1
60 x 6 x 1

Lying Tricep Extensions (Dumbell)
35 x 8 x 2

Cable Pushdowns
110 x 6 x 1
100 x 12 x 1

Yes, Good times.

Squat Training - 12/14/09

Today was a bit off schedule. It is typically dynamic effort bench day at the gym but with me being home yesterday watching Macaela and the gym hosting a competition, I missed my squats. I need my squat workout...at least some type of it. So today, I came in and performed one of my old school routines. Even though I have progressed more into a Westside/Coan style powerlifter, I still think this routine is great for those that don't powerlift but want to do the lifts to get stronger. In a few days (after I return from my hearing in LA), I will post the whole routine. Here is my squat work today.

weight x reps x sets

*all lift performed raw

Squats

420 x 6 x 3

note: the depth in my first set was very high. It was cold and I needed to warm up my hips. My second set was lower but still at parallel. Finally, my third set included some that were at and below. It took me awhile, but I got there!

Walking Good Mornings/Lunges w/ safety squat bar

Bar x 1 x 3 (1 rep equals one distance on the turf)

note: This was tough. I am not sure if it because I am still recovering from being sick last week or it I am just out of shape. Regardless I need to do this and/or more sled work. I was definitely winded.

Hip band pulls

Blue band x 20 x 3

Standing calf raise

180 x 15 x 3

Standing dumbell calf raises

105 x 12 x 3

A relatively light day but happy I got it in.

Deadlift Training Day - 12/8/09 and Bench Training - 12/10/09

Last weekend, I caught a nasty virus and was sick all Saturday night. Started to feel better on Sunday but was still relatively weak. Went to work on Monday and felt strong enough to train on Tuesday, which was also a day I needed to be in LA for work. Fortunately, I am only on my second week of my deadlift training cycle and am still in the lighter phase. Not going to lie, the weight on Tuesday felt heavy and for my Thursday Bench, I was unable to complete the number of reps I wanted. I weighed myself and I was actually at my competitive weight, meaning I lost five pounds. Not good when it is a result of being sick. Still, no rest for the wicked. Here is my training for those two days.

12/8/09 - Deadlift

(weight x reps x sets)

Deadlifts

505 x 2 x 1

Speed Deadlifts

410 x 3 x 8

3 Circuits of the following:

Stiff Legged Deadlifts

315 x 8 x 3

Bent Over Rows

225 x 8 x 3

Undergrip Lat Pulls

140 x 8 x 3

Back Attack Mach.

110 x 8 x 3

12/10/09

Bench Press

235 x 8 x 1

235 x 6 x 1

Narrow Grip Bench Press

195 x 8 x 1

195 x 6 x 1

Incline Bench Press

185 x 8 x 1

185 x 6 x 1

Hammer Strength Shoulder Press

185 x 7 x 1

185 x 8 x 1

195 x 6 x 1

Rear Delt Laterals

45 x 12 x 1

50 x 10 x 2

Good Times

Squat Training - 12/5/09 (with videos of box squats)

This was another good day on the squats. I decided to stay raw and used only a belt and knee sleeves. It was a very cold morning so I spent some time warming up my hips with hip band pulls. Eventually, I am going to video those things so folks know what I am talking about. I did manage to video my two highest squats though. This video not only documents, what I believe to be a few personal bests, but also how I am using the chains.

Here is my training for today.

(Weight x reps x sets) *All sets performed raw (only a belt and knee sleeves) Box Squats (blue tape) with thin foam (used monolift) 375 x 2 w/ 2 chains (on each side) 415 x 2 w/ 2 chains 415 x 2 w/ 3 chains 415 x 2 w/ 4 chains 435 x 2 w/ 4 chains 465 x 1 w/ 4 chains 465 x 1 w/ 5 chains 325 x 15 w/ 3 chains As you will see, about 3/4 of the chains settle on the floor when I hit the box and about 1/4 remain on the ground when I rack. While it is almost a complete deload at the bottom, man it feels heavy when I start to rise. Still, I am pretty sure the 465 w/ 200 lbs of chains is a raw personal bes

435 with 160 lbs of chains for two reps

465 with 160 lbs of chains for one rep

465 with 200 lbs of chains for one rep

*personal best

...more training

Safety Squat Bar 225 x 10 x 3 Hip Band Squats Blue/Green x 15 x 3 Standing Calf Raises 170 x 15 x 3

good times

Deadlift Training Day - 12/1/09 and Bench Training - 12/3/09

The meet on November 7 cut off my Mark Philippi deadlift program so I was never able to finish. So, to give it a fair shake and to see if it will actually add 25 lbs to my raw conventional deadlift, I am back at it. Here it is.

P.S.

I am start to video my lifts again. There is no better way to explain a lift (or to critique it).

(weight x reps x sets)

Deadlift

475x2x1

Speed Deadlifts

385x3x8

3 Circuits of:

Stiff Legged Deadlifts

315x8x3

Bent Over Rows

225x8x3

Pull Ups

Bodyweightx8x3

GHR's

Greenbandx8x3

*90 sec rest between each exercise and two minutes rest between each circuit

Bench Training

Again, I am sampling (what I am told) is an Ed Coan Bench Routine. After talking to Ed in Vegas, who knows what online is actually his workout. But still, I want to give it a try. I also threw in some shirt work today...which proved I need to do much more.

Bench Press

225x8x2

Close Grip Bench Press

195x8x2

Bench Press with F6 Titan Shirt

315x1

335x1

As you can see, I need much more work in the shirt to get my bench up. Currently, my shirted bench is only about 20 to 25 lbs more than my raw bench. Clearly, something is wrong

2 sets of dumbell kickbacks

2 sets of cable rope pulldowns

2 sets of concentration curls

2 sets of dumbell hammer curls

Good times