Some more entries (and let the meet prep begin)

I am entering my last two training sessions. I know I am missing a bit more entries but I figured if I kept telling myself I needed to enter all of them, I never would. So here are the two.

Also, this is the start of my training program for the LA Fit Expo at the end of January. I am doing the full power meet (squat, bench, and deadlift) so I need to get in my training, especially in gear. I benched raw this last session but my squat was geared and it went well. Good times.

November 11, 2010 - Bench Press

Incline Flyes

65 x 10 x 3

Side Laterals

35 x 10/12 x 3

Rear Laterals

40 x 10/12 x 3

Bench Press

275 x 4 x 1 on 1/2 board

300 x 2 x 1 on 1/2 board

315 x 2 x 1 on 1 board

325 x 1 x 1 on 1 board

335 x 1 x 1 on 1 board

135 for numerous reps to work on tucking the elbows

November 13, 2010

@ Capital Athletic Club

Leg Press

720 x 10 x 1

810 x 8 x 2

855 x 6 x 1

Toe Presses

630 x 7/8 x 3

520 x 9 x 1

Leg Extensions

250 x 8 x 3

@Supertraining Gym

Safety Bar Box Squats w/ black inzer single ply suit (knee sleeves)

425 x 2 x 1 w/ low box and 4 mats w/ blue foam (13 inches minus foam)

475 x 2 x 1

515 x 2 x 1

565 x 2 x 1

565 x 2 x 1 (removed one mat)

605 x 1 x 1

625 x 1 x 1

Calf Raises

180 x 20 x 3

Another Long Delayed Journal Entry

I will try to do better and even leave more videos like in the past. My calendar has just been busy and I haven't been able to consistently train with my powerlifting team. Hopefully, I can start back up on that after the election. I will post some videos from the Olympia (backstage during the powerlifting events, etc.) at my next entry...stay tuned.

Anyway, I had a great time in Vegas. I worked with Juan Lajia for his bench competition and then had the pleasure of helping Stan Efferding during the Worlds Strongerst Bodybuilder Competition. Most of my time, however, was used helping Mark Bell at his booth that highlighted one of his most remarkable inventions, "The Sling Shot." If you haven't seen it, check it out at howmuchyabench.net. I have been having shoulder issues and this thing has helped me not only overcome the pain, but allow me to bench a whole heck of a lot more weight. You will see this on some of bench workouts below. If you have been following my blog, you will know that I am not a strong bencher, even in a bench shirt. The Sling Shot is "stupid cool."

NOTE: I believe I left out a couple of journal entries from my first entry here to my last entry. I must have misplaced the log. Anyway, here you go. This is most of my training since the Olympia Expo.

October 2, 2010
*My family and I traveled down to the USC vs. UW game in LA. The day of the game; we stayed with her sister in Valencia aka Awesometown. Not willing to miss another workout, I got a day pass at LA Fitness and got some work in. I actually had a pretty good workout. Remember, the code is "weight x reps x sets."

Leg Press
720 x 8 x 1
810 x 6/7 x 2

Hammer Unilateral Leg Extensions
100 x 10 x 1
120 x 8 x 2

Squats (w/ belt and knee sleeves)
405 x 8 x 1
455 x 6 x 2

Seated Calf Raises (Nautilus XPlode)
180 x 8 x 3

Machine Calf Raises (Seated Nautilus Plus)
140 x 8 x 2

Standing Calf Raises (Cybex)
300 x 10 x 2

October 5, 2010
Deadlifts (note: this is the second deadlift training session after a two month layoff)
405 x 8 x 1
455 x 8 x 1
675 x 1 x 1 w/ reverse green bands (I jumped in someone elses exercise, ehem Treston, and pulled it. Not going to lie, not the smartest thing I have done and definitely burnt me.
455 x 8 x 1

Close Grip Lat Pulls
160 x 8 x 3

Pulls Ups
Bodyweight plus 25 x 6 x 3

GHR's
Blue Band x 8 x 3

Concentration Curls
50 x 12 x 1
60 x 10 x 2

Hammer Curls
60 x 8 x 2

October 7, 2010
Bench Press w/ Sling Shot (narrower grip)
-after warm up sets
275 x 8 x 1
295 x 6 x 1
295 x 4 x 1
305 x 2 x 1
*I actually broke form and fought against the Sling Shot, actually aggravating my arm. I need to let the Sling Shot do its thing and just go with the motion. Still need some work.

Incline Dumbell Flyes
75 x 10 x 1
80 x 8 x 1
80 x 6 x 1

Double Hitchhiker (with light dumbbell)
5 x 12 x 3

Side Laterals
30 x 8 x 3

Bent Laterals
35 x 8 x 3

Cable Pushdowns (EZ Bar)
110 x 8 x 1
130 x 6 x 2

Dumbbell Kickbacks
50 x 3 x 3

October 9, 2010
*@ Supertraining Gym

Squats w/ knee wraps (after warm-ups)
420 x 8 x 1
490 x 4 x 1
510 x 4 x 1
530 x 2 x 1

*@ Capital Athletic Club
Leg Press
720 x 8 x 3

Toe Presses
630 x 10 x 1
720 x 8 x 2

Leg Extensions
250 x 8 x 3

Standing Calf Raise
580 x 12 x 3

AbCore
25 (Top), 25 (Bottom) x 15 x 1
50 (Top), 25 (Bottom) x 15 x 2

Abench
Bodyweight x 20 x 2

October 12, 2010
Deadlifts
315 x 8
405 x 8
455 x 6
495 x 2 x 4

Neutral Grip Cable Pulls
160 x 6 x 3

Barbell Rows (Overhand Grip)
225 x 8 x 3

GHR's
Purple Bands x 10 x 3

Concentration Curls
55 x 10 x 2

Hammer Curls
55 x 10 x 2

October 14, 2010
Incline Dumbell Flyes
65 x 10 x 1
75 x 10 x 3

Bench Press w/ Sling Shot
225 x 8 x 1
245 x 8 x 1
275 x 6 x 1
295 x 6 x 1

Side Laterals
35 x 8 x 3

Bent Laterals
45 x 8 x 3

Dumbbell Kickbacks
45 x 12 x 1
55 x 10 x 1

Cable Pushdowns
100 x 10 x 1
120 x 8 x 2

October 16, 2010
*Going off of memory because I missplaced my log for this day
Squats
415 x 8 x 1
465 x 4 x 2 (not to complete depth but felt good nonetheless. Belt and knee sleeves only)

Sled
3 sets

Kettle Bell Leg Extensions
3 sets

Standing Calf Raises
3 sets

October 20, 2010
*Had accupuncture therapy on Tuesday so I couldn't train that day. I put it off until Wednesday morning.
Deadlift (w/ Q Bar)
405 x 8 x 1
495 x 6 x 1 (Tore calus but had one of the trainers at the gym tape my hand. I was good to go after)
545 x 2 x 3 (did not do my fourth set as I felt tightness in my neck. I am trying to lift smarter and not get any setbacks.)

Close Grip Lat Pulls
140 x 10 x 1
160 x 8 x 2

Dumbell Rows
80 x 12 x 1
100 x 8 x 2

Superwide Sumo Stiff Legged Deadlifts
225 x 8 x 3 (THESE WERE A KILLER!)

Concentration Curls
55 x 8 x 2

Straigh Bar Curls (minimal rest between sets)
Bar Only x 20 x 3

Another journal entry before heading to The Olympia in Vegas

September 2, 2010

-Bench Press Day (missed journal entry)

September 4, 2010

I started a new training regime on Squat Days. I will start at my commercial gym (Capital Athletic Club) and then move on to Supertraining Gym. This not only allows me to fit in some accessory exercises, but my hips and legs are all warmed up and ready for a session of squats. And believe or not, my legs are not spent at all by the time squats begin.

*at Capital Athletic Club

Unilateral Leg Press
405 x 8 x 1
495 x 7/8 x 2

Leg Exts.
250 x 10 x 3

Seated Calf Raise
180 x 10 x 3

*at Supertraining

Cambered Bar Squats w/ blue tape box, 1 mat, and 1 foam cushion
330 x 4 x 1
420 x 2 x 3
470 x 2 x 3
490 x 2 x 1

Pull Throughs
Blue Band x 15 x 2

Standing Calf Raise
270 x 10 x 3

September 6, 2010

Double Hitchhiker
5 x 15 x 3

Strict Side Laterals
30 x 8 x 3

Strict Bent Laterals
35 x 8 x 3

Upright Rows (Barbell) - false grip
65 x 10 x 3

Bench Press w/ chains (1/2 board)
185 x 2 x 2 w/ 1 chains
185 x 2 x 2 w/ 2 chains
185 x 2 x 2 w/ 3 chains

Concentration Curls
35 x 12 x 3

Straight Bar Curls
95 x 8 x 3

September 7, 2010

Zercher Harness Pulls (Sumo) @ 32 pin
405 x 6 x 1
495 x 6 x 1
585 x 2 x 1
605 x 2 x 3

Undergrip Lat Pulls
140 x 8 x 1
160 x 8 x 1
180 x 7 x 1

Lat Pulls
160 x 6 x 3

GHR's
purple band x 8 x 3

September 9, 2010

Incline Flyes
60 x 15 x 1
70 x 12 x 1
80 x 10 x 2

Bench Press w/ slingshot
245 x 6 x 1
275 x 6 x 1
295 x 5 x 1
315 x 5 x 1
335 x 2 x 1
365 x 1 x 1 (good in training but "touch and go"/no pause
225 x 8 x 3

Cable Pushdowns (Straight Bar)
100 x 8 x 1
110 x 8 x 2

Rope Pushdowns
70 x 9 x 2

September 11, 2010

*at Capital Athletic Club
Leg Extensions
200 x 10 x 1
280 x 8 x 3

Machine Leg Press
400 x 10 x 3

Seated Calf Raise
180 x 10 x 1
225 x 8 x 2

*at Supertraining Gym
Standing Calf Raise
270 x 15 x 3

Straight Bar Box Squats w/ blue tape box and foam cushion
325 x 4 x 1
415 x 2 x 1
465 x 2 x 1
505 x 2 x 3
525 x 1 x 1
415 x 12 x 1

September 14, 2010

GHR's
Double Purple Bands x 10 x 3

Zercher Harness Pulls @ 33 pin (w/ belt)
405 x 8 x 1
495 x 4 x 3

Pull Ups
Bodyweight x 15 x 1
Bodyweight x 12 x 1
Bodyweight x 11/5 x 1

Neutral Grip Rows
160 x 8 x 2
140 x 9 x 1

September 16, 2010

Incline Dumbell Flyes
60 x 20 x 1
70 x 15 x 1
80 x 12 x 2

Bench Press w/ 1/2 board
225 x 8 x 2
245 x 6 x 2
255 x 6 x 1
255 x 5 x 1

Overhead Cable Rope Exts.
50 x 14 x 1
70 x 8 x 2

Straight Bar Pushdowns
100 x 8 x 1
110 x 8 x 1

In Victoria, B.C. for a week. Had a quick leg workout on September 18, 2010. But for the most part, I just did A LOT of walking and ate/drank badly. Back at in when returned home...actually, only a few hours after I arrived back in Sac. And it was a good workout.

September 22, 2010 (merged squat and back day. Did not do pulls or biceps)

*at Capital Athletic Club

Squats
415 x 8 x 3 (had a lot of energy and good depth. I could have done a few more but wanted to take it easy after a week break)

Leg Exts.
250 x 8 x 1
250 x 10 x 2

Standing Calf Raise
580 x 15 x 3

Leg Curls
160 x 8 x 1
160 x 6 x 1
160 x 8 x 1

Iso Lateral Hammer Rows
275 x 8 x 3

Iso Lateral Hammer Pulldowns
225 x 8 x 3

I will have one more workout (Bench Press) before I head off to Vegas. It will be on September 24 and will likely be in the early morning.

...Next journal entry will includ a Olympia/Vegas report. Good times.

Long Delayed Training Entry

...I have a whole month of training that I still need to post. Busy...busy month at work and I am happy I was still able to train. I need to start recording more sessions and will start posting those soon.

August 7, 2010

Pull Throughs
Blue Band x 20 x 3

Box Squats w/ Monolift and Blue Tape Box with 1 board and foam
325 x 2 x 1 w/ 2 chains
375 x 2 x 1 w/ 3 chains
415 x 2 x 1 w/ 3 chains
415 x 2 x 3 w/ 4 chains
415 x 2 x 1 w/ 5 chains
415 x 12 x 1 w/ no chains

Sissy Squats
45 x 8 x 3

Kettle Bell Standing Leg Exts.
35 x 8 x 3

Standing Calf Raise
270 x 12 x 1
320 x 10 x 3

Kettle Bell Knee Ups
35 x 12 x 2

Crunches
Bodyweight x 245 x 2

August 10, 2010 @ Capital Athletic Club

Straight Bar Good Mornings
225 x 10 x 1
315 x 8 x 3

Hammer Lat Pulls
225 x 10 x 1
275 x 6 x 2

Close Grip Cable Rows
150 x 10 x 1
170 x 8 x 2

Hammer Rows
225 x 10 x 1
275 x 8 x 2

Seated Leg Curls
205 x 8 x 3

Ab bench
bodyweight x 30 x 2

Bench w/ Carpet
275 x 6 x 1
295 x 6 1
315 x 5 x 1
225 x 10 x 1 (low chest)
135 x 10 x 1 (low chest)

Incline Dumbell Presses
55 x 15 x 1
75 x 12 x 2

Dumbell Flyes
50 x 12 x 1
60 x 10 x 2

Concentration Curls
50 x 10 x 3

Hammer Curls
60 x 10 x 3

August 14, 2010

Squats w/ green bands (tensors) and black tape box
325 x 2 x 2 w/ 1 mat
345 x 2 x 2 w/ foam (no 1 mat) - add suit straps down (protect hip)
375 x 2 x 6

*completed training at Capital Athletic Club
Leg Press
540 x 10 x 1
630 x 10 x 1
720 x 8 x 2

Leg Extensions
210 x 8 x 3

Standing Calf Raise
580 x 8 x 3

Seated Calf Raise
160 x 10 x 3

August 17, 2010

Zercher Harness Pulls (33 pin in white rack)
315 x 8 x 1
405 x 6 x 3

Barbell Rows (felt pain in shoulder)
225 x 8 x 3

Neutral Grip Rows
140 x 8 x 1
150 x 7 x 2

GHR's w/ 2 purple bands
bands x 8 x 3

August 19, 2010

Bench Press Day (training journal missing)

August 21, 2010

*started training at Capital Athletic Club
Unilateral Leg Press
405 x 10 x 1
495 x 8 x 2

Leg Extension
250 x 8 x 3

Seated Calf Raise
180 x 8 x 3

*finished training at ST
Box Squat w/ green bands (tensors) - black tape and 1 mat and 1 wood mat
330 x 3 x 2
350 x 2 x 1
380 x 2 x 3
420 x 2 x 1

Standing Calf Raise
270 x 15 x 3

August 25, 2010 (work interrupted August 24 workout)

Zercher Harness Pulls (32 pin)
405 x 8 x 1
495 x 4 x 1
545 x 2 x 4
565 x 2 x 2
*pin is too low...hurt lower back

Close grip lat pulls
160 x 8 x 3

T-Bar Rows
90 x 8 x 3

GHR's
2 black mini-bands x 6 x 3

August 26, 2010

Incline Flyes
45 x 15 x 1
55 x 12 x 1
60 x 12 x 2

Cable Crossovers (mid pulley)
40 x 12 x 2
60 x 8 x 2

Bench Press w/ carpet
225 x 10 x 1
245 x 8 x 3

Rope Pushdowns
90 x 12 x 2

Dumbell Kickbacks
45 x 8 x 2

Dips
Bodyweight x 30 x 3

August 28, 2010 (quick training session and sore back) @ Capital Athletic Club

Squats (no belt and knee sleeves only)
405 x 8 x 1
425 x 6 x 1
455 x 4 x 1
*not full depth

Leg Extensions
250 x 8 x 3

Standing Calf Raise
580 x 12 x 3

August 29, 2010

Standing Shoulder Press
60 x 10/11 x 3

Side Laterals
30 x 10 x 3

Bent Laterals
35 x 12 x 3

Double Hitch Hiker
3 x 15 x 1
10 x 12 x 2
12 x 12 x 1

Concentration Curls
45 x 12 x 2
55 x 10 x 1

Hammer Curls
60 x 10 x 2

September 1, 2010 (exhausted so this workout was lucky to even happen...had to work late the night before)

Zercher Harness Pulls (Sumo Stance) - Black Rack at 5th hole from ground
375 x 6
485 x 2 x 6
505 x 2 x 2

Neutral Grip Lat Pulls
160 x 8 x 1
180 x 6 x 2

Close Grip Lat Pulls
160 x 8 x 3

GHR's
Red Bands x 8 x 1
Red Bands x 6 x 1
Red Bands x 8 x 1

Bench Press Training - 8/5/10

I took about a week off (relax the body, vacation, work, etc.) but went back at it tonight...so back to the log. Not deadlifting for a few months so hopefully my shoulder will start to bounce back...my bench is starting to feel stronger.

8/5/10

*weight x reps x sets

Bench Press (with carpet - bar touching black tape on thin side)
285 x 6 x 3

Dumbell Flyes
45 x 10 x 3

Low Pulley Cable Flyes
30 x 8 x 3

Push Ups
Bodyweight x 40 x 2

Side Laterals
30 x 8 x 3

Bent Laterals
35 x 8 x 3

Concentration Dumbell Curls
35 x 12 x 3

Hammer Curls
40 x 10 x 3

Good. Times.

...to recap my old school training

Check out my post on Thursday, April 22, 2010. This post contains the program that got me into powerlifting. I would recommend it to anybody...whether they are looking to powerlift or bodybuild. This program built my foundation.

The Last Three Sessions...Happy Independence Day

Paying homage to my old school training style continues...all lifts done without any equipment (no gear, no belt, no knee sleeves/wraps, etc.) Still doing my core lifts but also incorporating some commercial gym accessory work to give my body break.

July 1, 2010

*Training completed at Capital Athletic Club

Bench Press

225 x 10 x 3

Weighted Dips

45/bodyweight x 10 x 3

Shoulder Dumbell Press

65 x 10 x 3

Bent Laterals

40 x 12 x 1

45 x 10 x 2

Concentration Curls

45 x 10 x 2

Straight Bar Curls

95 x 10 x 2

July 3, 2010

*Training completed at Redding gym

Squats

365 x 8 x 3

Leg Extension

120 x 12 x 3

Hip Adductors (inner thighs)

150 x 12 x 3

Seated Calf Raise

180 x 10 x 3

Donkey Calf Raise

400 x 10 x 3

July 7, 2010

*return to Supertraining (albeit on a Wednesday)

Conventional Deadlifts (w/ Q Bar)

425 x 10 x 3

Close Grip Cable Pulls

100 x 12 x 1

120 x 10 x 2

Pull Ups

Bodyweight x 10 x 3 (a couple of the last reps may have been partial)

Back Attack

90 + band tension x 8 x 3

Straight Bar Tricep Extensions

95 x 8 x 2

Dumbell Kickbacks

45 x 10 x 2

Good times...

Return from Nationals - Let it begin

While I didn't do as well as I wanted in Nationals, I still want to keep with the plan and take a little break from pure powerlifting. I am going back to my old school training to give my body a bit of a break and build some new muscle. Come September, I will get back at it.

June 30, 2010

NOTE: All of my bar work was done using the new Q Bar in the gym. This is the official bar used by the USAPL. My goal is to adapt to the bar and have no surprises come meet time.

Conventional Deadlifts (raw, inc. no belt)

405 x 10 x 3

Barbell Rows

225 x 6 x 3

Undergrip Pull Ups

Bodyweight x 10 x 3

GHR's

Purple Band x 8 x 3

Cable Pushdowns

100 x 6 x 1

80 x 8 x 1

Dumbell Kickbacks

45 x 10 x 2

Good times.

USAPL Nationals in Palm Springs Report

A quick report from Palm Springs.

Had a mixed nationals. On the plus side, I finally achieved a total above 1500 lbs in the 165 lb weight class (1504 lbs to be exact) and hit a PR squat of 562 lbs.

On the downside, I missed hitting an Elite total and my chance to qualify for the Quest Invitational at the Arnold by 23 lbs. I was also hoping to get a squat closer to 600 lbs but just didn't have it in me that day. Additionally, I only achieved my deadlift opener of 601 lbs. I pulled 628 lbs for my second but was called for hitching. I attempted it again on my third but just couldn't hold on to the bar...slipped right out of my right hand when the bar slowed. My deadlift form was subpar to say the least.

One other shiny spot was in my bench. Even though I missed my third attempt, it was probably one of my best efforts, full range, in my Katana. I just need to get stronger at lock out.

On a side note, a special thanks to Hoss, Jim McD, and Mark. They all came down to support and help me out. I could not have done any of this without them. So you thank you guys!

Anyway, I am happy with my total and am excited to get back at it. The Elite total is not going anywhere and with powerlifting, there is always a meet around the corner.

In the end, my family and I had a great time in Palm Springs and would recommend that city to anyone.

The week of Nationals

Going into the last week of preparation. Last week, I did some light training, some in gear and some raw. The point was to get a feel for the weight, stay trained, and NOT GET HURT!

June 10, 2010

Bench Press with medium "Sling Shot"

275 x 4

295 x 2

315 x 2 x 6

Dumbell Flyes

55 x 12 x 2

70 x 8 x 2

Seated Shoulder Press

55 x 12 x 2

70 x 8 x 2

Side Laterals (Strict)

25 x 12 x 3

Cable Pushdowns

100 x 8 x 2

superset w/

Concentration Curls

45 x 10 x 2

June 11, 2010

Squats

405 x 6 w/ belt only

455 x 4 w/ belt and suit straps down

455 x 4 w/ belt and suit straps up and knee wraps

475 x 1 w/ belt and suit straps up and knee wraps

545 x 10 sec. - walk and hold

Deadlifts w/ full gear straps up

405 x 1 x 2

455 x 1 x 2

505 x 1 x 2

Now I will relax, stretch, and work on making weight. I compete on Friday, June 18 at 1:30 pm. There are six competitors in my open weight class...and I have the lowest qualifying total of all of them. There is some top competition here and it should be fun. I just want my elite total.

Good times.

Just over a week out

With all the walking I did for the campaign, my bodyweight has come down pretty low. Right now, I am 167 lbs in the morning. With still a week to go, I don't want to drop too fast...and will increase my calories a bit. My goal is to come in at 164 lbs. If I hit all my second attempts at that bodyweight, I will also qualify for the Arnold Sports Festival's Quest Invitational. Lofty goal but..why not.

Anyway, this is my last week of training. I have pulled back on the heavy deadlifts and squats. Yesterday morning, I focused on Zercher Harness rack pulls. It felt good.

Today, I went to my Chiropractor who performed some active release therapy (ART) on my neck. With a week off of heavy deadlifts/squats and some ART, I should be in good shape next Friday.

Here is yesterday's training:

June 8, 2010

Zercher Harness Rack Pulls (31 pin on one mat) - Conventional Style

405 x 2 x 3

495 x 2 x 3

515 x 2 x 3

Pull Ups

Bodyweight + 25 x 6 x 3

Lat Pulls (undergrip)

160 x 8 x 3

GHR's

Blue Band x 8 x 3

Good times.

Two Weeks Out

For some reason, I can't find my log for 6/1/10. I did Good Mornings and then some back and hamstrings accessory work. The Good Mornings went up to 535 lbs but were done a little higher than usual so I wouldn't strain my back.

June 3, 2010

Bench Press with Rage Shirt

275 x 1 (Rage size 44)

305 x 1

325 x 1 (should be my opener)

335 x 1 off 2 board (Rage size 42)

365 x 1 off 1 board

365 x miss x 2 (no board)

*The shirt was way too tight. In fact, I really hurt my neck and shoulder (my good side). Today is Monday and four days after the workout. I still have some lingering pain but it is much better. One thing is for sure, I will not be wearing the size 42 at the Meet.

Incline Dumbell Press

75 x 10

80 x 10

100 x 8 x 2

Close Grip Bench Press

225 x 4 x 2

Rope Pushdowns

100 x 6 x 2

Dumbell Kickbacks

65 x 10 x 2

June 5, 2010

Squats with Chains

405 x 6

405 x 6 (added suit with straps down)

455 x 4

455 x 2 w/ 2 chains each side

455 x 2 x 4 w/ 3 chains each side (straps up)

Deadlifts

325 x 8

415 x 4

505 x 2

555 x 2 (added suit with straps up)

605 x 1

Reverse Sled

225 x 2 x 2 (1 rep = up and back track)

Standing Calf Raise

200 x 20 x 3

Last week of training...then focus on making weight...then Meet Day.

Deadlift 413kg(910lb) raw,no belt

Less than three weeks from Nationals

Man, my body is tore up. Looking forward to June 19 and resting my body. As you can see by the last few days of training, I may be pushing it too hard. I have three weeks left, it is now time to deload, repair, and prepare to put up some big numbers.

May 20, 2010

Bench Press (ER Rack set at 12 pin)

245 x 4

275 x 2

275 x 2 w/ 2 board

315 x 1 w/ 1.5 board

335 x 1 w/ 1 board

345 x 1 w/ no board

365 x 1 w/ no board

385 x miss x 2

335 x 1 x 2 w/ no board

note: I probably placed the bar too low and need to focus on hitting my sternum.

Close Grip Bench Press

245 x 5 x 2

Dumbell Flat Bench Press

100 x 8 x 2

One Arm Dumbell Extensions

55 x 5 x 1

50 x 8 x 1

Rope Pushdowns

80 x 8 x 3

May 22, 2010

Squats (ER Rack set at 11 pin)

415 x 6

445 x 3

415 x 2 with suit (straps down)

505 x 2

535 x 2 with suit (straps up)

565 x 1

600 x 1

415 x 6 (no suit)

Standing Calf Raise

290 x 15 x 3

Front Squats

145 x 20 x 3

May 25, 2010

Deadlifts (Sumo) w/ multipurpose bar

405 x 8

495 x 4

585 x 2 added suit w/ straps down

615 x 2 added suit w/ straps up

625 x 2 x 3

Pull Ups

body weight + 25 x 6 x 3

Barbell Rows

225 x 8 x 3

Back Attack

90 + purple/green bands x 8 x 3

Dumbell Concentration Curls

55 x 12 x 2

Straight Bar Curls

105 x 6 x 2

May 27, 2010

Bench Press

185 x 8

225 x 8

245 x 4

265 x 4

275 x4 x 2

Close Grip Reverse Band Bench Press

275 x 8

315 x 6

315 x 4

335 x 2 x 4

Shoulder Dumbell Press

50 x 10 x 1

55 x 8 x 2

Side Lateral

40 x 8 x 3

Cable Rope Pushdowns

90 x 8

80 x 8 x 2

Dumbell Kickbacks

50 x 10 x 2

May 29, 2010

Front Squats

225 x 8

275 x 6 x 2

Squats

405 x 8

455 x 3 added loss suit (Buffington's Suit) w/ straps down

495 x 3

525 x 2 x 2

545 x 2 x 2

405 x 8 (raw)

Sled (up and bank = 1 rep)

210 x 2

265 x 2 x 2

Standing Calf Raise

290 x 15

380 x 10 x 2

May 30, 2010

Bench Press (w/ Katana Shirt)

275 x 2 w/ 2 board

315 x 2 w/ 2 board

315 x miss w/ no board

335 x miss

315 x 1

325 x miss

335 x 1

I may have done more or less successful attempts. I can't remember. But I do remember being frustrated and looking back at my log, bench pressing on Thursday probably didn't help. Again, fear of overtraining setting in.

Incline Dumbell Press

55 x 20

65 x 20 x 2

Kettle Bell Shoulder Press

35ish x 15

55ish x 12 x 2

Bent Dumbell Laterals

55 x 12 x 3

Skull Crushers

115 x 10 x 2

Tricep Dips

body weigth x 30 x 2

*Future plan until meet day

1/1/10

Good Mornings plus accessory work

1/3/10

last day in shirt (open with different shirt and then switch to Katana) plus accessory work

1/5/10

speed squats in gear and with chains

deadlifts in gear and pull only up to opener (605 lbs)

1/8/10

Light Cambered Bar Squats plus sled and accessory work

1/11/10

light squat in gear (455 lbs max - 75% of max)

light pulls in gear (495 lb max - 75% of max)

Five weeks until Nationals - Deadlift Training

May 18, 2010

Deficit Conventional Deadlifts w/ deadlift bar on 2 mats (one and one half inch deficit)
405 x 8 x 1
495 x 6 x 1
545 x 4 x 1
565 x 2 x 3

Pull Ups
bodyweight + 25 x 6 x 3

Undergrip Lat Pulls
140 x 8 x 1
160 x 8 x 2

Reverse Hypers
160 x 10 x 3

Concentration Curls
55 x 8 x 2

Alt. Dumbbell Curls
45 x 8 x 1
50 x 7 x 1

Good day of deadlifting

In preparation for USAPL Nationals in June, I wanted to train my central nervous system with some heavy deadlifts. I don't train in my gear that often and so I need to be more consistent, adapting to heavier weight. Today was a good day.

In the USAPL, they don't allow a deadlift bar and so I have been training with a multi-purpose bar. It is not the USAPL official Q Bar but it does have less flex and a higher degree of difficulty. So far...so good. We will see how it translates next month.

May 4, 2010

Sumo Deadlifts (w/ gear and belt) w/ multi-purpose bar

495 x 6 w/ belt

545 x 2 added suit w/ straps up and belt

585 x 2

605 x 2

635 x 2

655 x 1

605 x 2

605 x 2 (definitely heavier...moved slow)

Pull Ups

bodyweight +25 x 8 x 3

T-Bar Rows

130 x 8 x 3

Stiff Legged Deadlifts (light)

135 x 10 x 3

A good PR day. Good times.

Trying to catch up on my training log

Way behind on my log. Partly busy...partly lazy. But, I still got my training in...and here it is.

April 11, 2010

Bandbell Bench Press

20 kg kettle bells x 6 x 5

Bench w/ shirt (katana) - ER Rack (13 hole) - one board

315 x miss

335 x 1

345 x 1

365 x 1 (pulled shirt out of belt) - bar a little shaky going down

380 x 1 (pulled shirt out of belt)

400 x miss (need to stay tighter)

Floor Presses w/ Fat Bar

230 x 6 x 3

April 13, 2010

Sumo Deadlift (Raw)

405 x 8

500 x 14 1/2

545 x 6 x 2

Pull Ups

25 and bodyweight x 6 x 3

GHR's

Double Purple Mini-Bands x 10 x 3

Concentration Curls

50 x 10

60 x 8

Hammer Curls

70 x 6 x 2

April 16, 2010

Bench Press

220 x 10 x 2

Close Grip Bench Press

195 x 8

195 x 10 (more rest for second set)

Incline Dumbell Press

80 x 10 x 2

Side Laterals (Strict)

30 x 7 x 2

30 x 8 x 1

Bent Laterals (Strict)

40 x 8 x 3

Lying Kettle Bell Exts.

35 x 10 (r)/12 (l) x 1

44 x 8 (r)/9 (l) x 1

Kettle Bell Tricep Dips

24 x 12 x 3

April 17, 2010

Box Squats w/ cambered bar and foam

330 x 4

380 x 2

420 x 2

440 x 2

470 x 2 x 2

490 x 1 x 2

330 x 17 x 1

Front Squats

225 x 10 x 3

Reverse Sled

180 x 2

270 x 2 x 2

Standing Calf Raise

230 x 15 x 1

230 x 6 x 1 (5 sec holds)

140 x 10 x 1

April 20, 2010

Zercher Harness Deadlifts (From The Ground)

315 x 6

405 x 4

455 x 3

495 x 2 x 3

545 x miss

405 x 8

Pull Ups

bodyweight +25 x 8

bodyweight + 30 x 6 x 2

T Bar Rows

135 x 6

115 x 8

90 x 10 x 2

Stiff Legged Deadlifts

315 x 6 x 3

Concentration Curls

55 x 10 x 2

Hammer Curls

45 x 12

55 x 10

April 22, 2010

Bench Press

230 x 10 x 2

Close Grip Bench Press

205 x 10 x 2

Incline Dumbell Press

105 x 6 x 2

Side Laterals

30 x 10

35 x 8 x 2

Bent Laterals

60 x 8 x 3

Dumbell Kickbacks

60 x 10

70 x 8

Lying Extensions

45 x 8 x 2

April 24, 2010

Squats

415 x 6 x 3 (no belt)

465 x 2 (added knee wraps)

505 x 2

525 x 1 (added suit w/ straps up)

555 x 1

575 x miss

575 x 1 (a little high)

Pull Throughs

Blue band x 15 x 3

Standing Calf Raise

220 x 15 x 1

330 x 10 x 3

Sissy Squats

35 x 10 x 1

45 x 10 x 2

April 27, 2010

Conventional Deadlifts

425 x 4 x 3

425 x 4 x 1 w/ 4 chains

425 x 4 x 1 w/ 6 chains

425 x 4 x 1 w/ 8 chains

Pull Ups

bodyweight + 25 x 7

bodyweight + 25 x 6 x 2

Barbell Rows

225 x 6 x 3

Concentration Curls

45 x 8 x 2

Hammer Curls

65 x 7 x 2

April 29, 2010 (bodyweight of 173 lbs @ 6:25 am - supplements only before weigh-in)

Bench Press

240 x 8 x 2

Close Grip Bench Press

215 x 8 x 2

Incline Dumbell Flyes

55 x 10 x 1

65 x 10 x 2

One Arm Dumbell Exts.

45 x 8

55 x 6

Cable Pushdowns

100 x 6 x 2

April 30, 2010

Safety Bar Squats w/ 3 chains on each side

275 x 3

275 x 3 (add suit w/ straps down)

275 x 3

300 x 2

365 x 2 x 7

Sled

3 sets forward

3 sets backward

Standing Calf Raise

270 x 20 x 2

270 x 15 x 1

May 2, 2010

Bench Press w/ katana bench shirt (pulled out from belt to loosen)

315 x 2 - 2 board

335 x 1 - 1 board

365 x 1 - 1 board

365 x 1 - 1/2 board

365 x miss x 2 - full range

315 x 1 - full range

335 x 1 - full range

Push Press

145 x 6 x 3

Side Laterals

45 x 6 x 3

Kettle Bell One Arm Extensions

44 lbs x 8 x 3

Tricep Pushdowns

100 x 12 x 1

110 x 10 x 1

I promise to do a better job with my log. Good times.

My Original Training Program

I have been meaning to put this up for some time now. This is the training program that reintroduced me to both deadlifting and heavy training...and eventually led to powerlifting. I started training this way back in 1992, when I read an article in Muscular Development. It was called the "testosterone boosting workout." The premise was that you train core lifts [deadlift, squat, and (to a lesser extent) bench press] which require full body work. The theory is that these lifts help increase the production of testosterone in your system, and this rise in testosterone can remain in effect for several hours as you continue your workout.

The key to this program is that you don't overtrain and limit the number of sets and reps, but taking each rep to failure. The rep range is between 6 to 10. The goal is start with 6 reps at each weight. Continue training with that weight until you are able to reach 10 reps. Once you reach 10 reps, you increase the weight until you are back to benching only 6 reps until failure. And so on.

Here is the workout format:

Day 1

3 sets of Deadlift: 6 - 10 reps

3 sets of one row exercise: 6 - 1o reps

3 sets of one pull exercise: 6 - 10 reps

3 sets of one hamstring exercise: 6 - 10 reps

2 - 3 sets of one tricep extension exercise: 6-10 reps

2 - 3 sets of one tricep push exercise: 6 - 10 reps

Day 2

rest

Day 3

3 sets of Squat: 6-10 reps

3 sets of quad press exercise: 6 - 10 reps

3 sets of quad pull/extension exercise: 6 - 10 reps

3 sets of calf raise exercise: 6 -10 reps

3 sets of another calf raise exercise: 6 - 10 reps

2-3 sets of abs

Day 4

3 sets of Bench Press: 6 - 10 reps

3 sets of Chest exercise: 6 - 10 reps

3 sets of Shoulder Press exercise: 6 - 10 reps

3 sets of Shoulder Raise exercise: 6 - 10 reps

2-3 sets of bicep dumbell exercise: 6 - 10 reps

2-3 sets of bicep barbell exercise: 6 - 10 reps

Day 5

rest

Day 6

Repeat Cycle

For the novice powerlifters or for lifters who want to try something different (especially those with limited time), this is a really good workout. Check it out!

More Training News

Good couple of weeks of training. I actually backed off deadlifting for a few weeks and I can already feel my shoulder feeling better. It still hurts but not nearly to the level it was...and my bench has gotten better.

April 1, 2010

Bench Press w/ carpet

290 x 3 x 2

Close Grip Bench Press w/ carpet

255 x 3 x 2

Incline Bench Press

235 x 3 x 2

Push Ups (30 sec rest between sets)

Bodyweight x 50

Bodyweight x 25

Bodyweight x 25

Barbell Upright Rows

95 x 6 x 3

Bent Over Laterals

55 x 8 x 3

25 x 10 x 2

Dumbbell Overhead Exts.

40 x 8 x 2

Tricep Dips

45 x 12 x 1

70 x 8x 2

April 3, 2010 (in Redding, CA)

Squats

405 x 6

425 x 4

425 x 4

405 x 6

Leg Extensions

255 x 8 x 3

Leg Press

630 x 6

720 x 6

810 x 6

Toe Presses

540 x 10 x 3

Standing Calf Raise

395 x 8 x 3

April 6, 2010

GHR's

Bodyweight x 12 x 3

Rack Pulls w/Zercher Harness and Sumo Stance

(rack was set at 33rd hole and stood on one mat)

405 x 8 x 1

455 x 4 x 1

495 x 4 x 1

545 x 2 x 1

615 x 1? x 1 (I cheated by grabbing the rack...if you're not cheating, you're not trying)

Good Mornings w/ Zercher Harness and Conventional Stance

315 x 8 x 3

Pull Ups

Bodyweight plus 25 lbs x 6 x 3

T-Bar Rows

90 x 8 x 1

115 x 6 x 2

Concentration Curls

50 x 8 x 2

Straight Bar Curls

95 x 8 x 3

April 8, 2010

Bench Press

275 x 2

285 x 2

300 x 2 x 2 (last rep of second set was completed with help from spotter)

Close Grip Bench Press

265 x 2 x 2

Incline Dumbell Presses

80 x 10 x 1

100 x 6 x 2

Dumbbell Shoulder Press

65 x 6 x 2

Side Laterals

30 x 8 x 2

Bent Laterals

70 x 6 x 2

Overhead One-Arm Dumbbell Exts.

40 x 6 (right arm)/8 (left arm) x 1

45 x 6 (right arm)/8 (left arm) x 1

Double Dumbbell Kickbacks

55 x 8 x 1

60 x 6 x 1

Good times...

"Deadlift" Work

March 30, 2010

I wanted to give my shoulder and neck a break...so I won't be deadlifting for a few weeks. In its place, I will do some good mornings. And tonight went well. I positioned my body into a deadlift like position while standing on 2 mats, using a suspended cambered bar.

Good Mornings

420 x 4 x 3

470 x 2 x 1

Cable Rows

180 x 8 x 1

210 x 6 x 2

Pull Ups

25 and Bodyweight x 6 x 3

Sled

200 x 4 x 2

GHR's

Bodyweight x 8 x 2

Alternate Dumbell Curls

50 x 6 x 2

Concentration Curls

50 x 10 x 1

60 x 8 x 1

Good Times

A couple more days of training...good times

March 25, 2010

Bench Press

280 x 3 x 2

Close Grip Bench Press

245 x 3 x 2

Incline Bench Press

230 x 3 x 2

Side Laterals

40 x 12 x 3

Bent Laterals

55 x 8 x 3

One Arm Tricep Extensions

50 x 7 x 3

Dumbbell Kickbacks (two arm)

55 x 8 x 2

March 27, 2010

Sled (1 rep = 1 length of turf)

205 x 4 x 3

Squats (walk outs)

330 x 4 x 1

330 x 2 x 1 w/ 3 chains each side

330 x 2 x 2 w/ 5 chains each side

380 x 2 x 3 "

400 x 2 x 1

Standing Calf Raise

200 x 20 x 3

March 28, 2010 (Bench Shirt Work)

Shirted Bench Press

315 x 2 w/ 2 board

345 x 2 " (shirt in regular placement)

365 x 1 " (shirt in more jacked placement)

365 x 1 " (shirt in regular placement)

Push Ups

body weight x max x 3

As you can see in this video, I have good explosion off the two board but my lock out still needs some work. Using Roy's advice, I need to work more triceps. I will admit my tricep work has been lacking lately...you can see that the bar actually descended at the top. If this were to happened at a meet, it would not be a legal lift.

Training - 5 sessions

March 13, 2010

Squat Training

Pull Throughs

Blue Band x 15 x 2

2 Blue Bands x 12 x 2

Squats w/ mastodon bar

240 x 8

330 x 6

420 x 4

470 x 2 (added knee wraps)

510 x 2

420 x 6

420 x 6

Front Squats

225 x 6 x 3

Standing Calf Raise

320 x 12 x 3

Dumbbell Calf Raise

110 x 12 x 3

March 16, 2010

Deadlift Training

Conventional Deadlifts w/ purple bands

315 x 8

405 x 6 x 3

Bent Over Barbell Rows

185 x 8 x 3

Lat Pulls

160 x 8 x 1

GHR's

purple bands x 10 x 3

One Arm Tricep Extensions

50 x 8 x 2

Cable Pushdowns

100 x 10 x 2

March 18, 2010

Bench Press Training

Bench Press

265 x 5 x 2

Close Grip Bench Press

235 x 5 x 2 (needed assistance on 5th rep)

Incline Bench Press

220 x 5 x 1 (stopped one inch short of chest)

220 x 4 x 1 (used carpet)

Side Laterals

30 x 10 x 2

Front Laterals

30 x 8 x 2

Bent Laterals

55 x 8 x 2

Concentration Curls

50 x 10 x 1

60 x 7 x 1

Standing Barbell Curls

95 x 6 x 2

March 20, 2010

Squat Training

Box Squats w/ Chains

330 x 2 w/ 3 chains (on each side)

380 x 2 w 3 chains

420 x 2 w/ 3 chains (added suit - straps down)

470 x 2 w/ 3 chains

Front Squats

145 x 10 x 1

235 x 8 x 1

285 x 6 x 1

Pull Throughs

Blue Band x 15 x 3

Standing Calf Raise

180 x 15 x 1

270 x 12 x 2

Dumbbell Calf Raise

110 x 12 x 2

510 x 2 w/ 3 chains (straps up)

510 x 2 w 3 chains (no box)

March 23, 2010

Deadlift Training

Rack Pulls (off the "one pin") - RAW (no belt)

495 x 6

495 x 6 w/ 1 chain (on each side)

495 x 4 w/ 2 chains

495 x 4 w/ 3 chains

495 x 2 w/ 4 chains ( 160 lbs of chains)

Bent Over Barbell Rows

285 x 6 x 3

Lat Pulls

160 x 8 x 1

180 x 6 x 2

GHR's (slow and concentrated)

bodyweight x 6 x 3

Concentration Curls

50 x 12 x 1

55 x 12 x 1

Standing Dumbell Curls

30 x 14 x 1

35 x 12 x 1

A week and a half of training...sorry for the delay! March 6 through March 11

It has been so long since I entered in my training blog that I have forgotten what I did for bench a week ago. But here is what I did after...not a bad week.

March 6, 2010

3 sets of sled (2 @ 280 and 1 @ 210)

Pull Throughs

2 blue bands x 15 x 3

Box Squats with Mastodon Bar and Foam (Black Tap Box) - Raw

420 x 4 x 1

440 x 4 x 2

470 x 2 x 1

510 x 1 x 1

520 x 1 x 1

Standing Calf Raise

220 x 15 x 3

Blue Band Calf Raise

Blue Band x 15 x 3

March 9, 2010

Conventional Deadlifts

505 x 6 x 1

505 x 4 x 1 w/ 2 chains

505 x 3 x 1 w/ 4 chains

525 x 3 x 1 w/ 4 chains

Barbell Rows

275 x 6 x 3

Lat Pulldowns

160 x 8 x 1

180 x 6 x 2

Stiff Legged Deadlifts

295 x 6 x 3

Dumbell Kickbacks

55 x 8 x 1

65 x 7 x 1

Cable Pushdowns

110 x 8 x 2

March 11, 2010

Bench Press

255 x 5 x 2

Close Grip Bench Press

225 x 5 x 2

Incline Bench Press

210 x 5 x 2 (stopped 1/2 inch from chest)

Standing Military Press

135 x 6 x 3

Dumbell Side Laterals

30 x 10 x 3

Concentration Curls

45 x 10 x 1

55 x 6 x 2

Hammer Curls

60 x 8 x 2

Deadlift Training Day - 3/2/10

Deadlift Training

Well, it looks like my squat training on Saturday was too good...feeling a little sore today. And it showed in my deadlifts. So, I kept it simple...once again.

Conventional Deadlifts (used a standard rack pull bar)

495 x 4 x 3

Bent Over Rows

225 x 8 x 3

Lat Pulls

140 x 8 x 2

160 x 6 x 1

Front Sled

225 x up and back twice x 3

Concentration Curls

50 x 10 x 1

55 x 8 x 2

Hammer Curls

65 x 8 x 3

The weight felt a little heavy once again. I think next week I will be moving away from deadlifts...maybe do some rack pulls instead.

Squat Training - 2/27/10

Squat Training. I had a great raw squat day today. One of the things that has been bothering me for the past month or two has been my right hip. Every time I would go deep, I would feel a great pull on my tendon near my groin. And when I locked out, the pain would strike again. As a result, my mind focused on that area and not the lift itself...totally distracting. Well, that week off was good for me. It allowed the inflammation to subside and for me to focus on my strength. Although I didn't max out, I felt strong and confident that my 500 lbs plus raw squat is back in play.

Finally, this squat workout was full range, no box. I have been doing box squats for so long it was nice to take it away and get back that kinetic energy. Amazing how much box squats make you work. I will return to them next week.

Squat with Mastodon Bar (Walk Out) - Raw (knee sleeves and belt only)

330 x 6 (no belt)

420 x 4

440 x 2

440 x 3

440 x 3

440 x 4

460 x 2

Front Squats w/ T Bar

225 x 6 x 2

275 x 5

Pull-Throughs

Two Thick Blue Bands x 12 x 3

Standing Calf Raise

270 x 15

320 x 12 x 2

Blue Band Toe Presses

Double Blue Bands x 12 x 3

It also probably helped that I didn't kill myself on deadlifts on Tuesday. Lessen learned.

Bench Press Training - 2/25/10

Bench Press training. We are moving offices this week so I was stuck at work a little late and then had to come home for a neighborhood meeting. I wasn't able to get to the gym until after 8:30 at night and opted to train at the Capital Athletic Club (for warmth). But luckily, I am still at the start of my bench program so a spot was not necessary.

Bench Press

235 x 8 x 2

Close Grip Bench Press

195 x 8 x 2

Incline Dumbell Press

80 x 8 x 2

Dumbell Shoulder Press

55 x 10 x 2

Side Lateral Raises

35 x 8 x 2

Bent Lateral Raises

40 x 10 x 2

Overhead Dumbell Exts.

100 x 10 x 1

100 x 6 x 1

Full Range Cable Pushdowns

170 x 7 x 1

170 x 6 x 1

Good times.

Back at it...Old School Training

Well, I took a week off to both let my body heal from some minor injuries and to deal with a busy work schedule. While my body responded well, I didn't want to come back to fast and hard and destroy myself once again. So for today, I kept the work high reps and low sets. This workout was similar to my training from years past. I may continue to do it just to keep my body in check.

Of note, I went snowboarding this weekend and caught a slight cold...this set me back a little physically and I felt it tonight. I even threw up a little bit after training...but still, it was nice to be back at the gym.

Deadlift

405 x 8 x 3 w/ 2 chains

Bent over rows

225 x 8 x 3

Undergrip lat pulls

140 x 8 x 3

Buffalo Bar Good Mornings

225 x 8 x 3

Again, light day but felt good.

Week of February 9 - President's Day

February 9, 2010

Deadlift Training

*All Lifts Performed Raw

Deadlift

490 x 2 x 1

Speed Deadlifts (varied grip)

390 x 3 x 8

3 Circuits of the following lifts:

Stiff Legged Deadlifts

315 x 8 x 3

Bent Over Row w/ T-Grip bar

225 x 8 x 3

Underhand Grip Lat Pulldowns

160 x 8 x 3

Glute Hamstrings Raises (GHR's)

Blue Band x 10 x 3

2/11/10

Bench Press Training

Bench Press

235 x 8 x 2

Close Grip Bench Press

195 x 8 x 2

Incline Bench Press w/ Carpet

190 x 8 x 2

Front Laterals

25 x 12 x 2

Side Laterals

30 x 12 x 2

Bent Laterals

35 x 12 x 2

Concentration Curls

45 x 12 x 2

Straight Bar Curls

115 x 6 x 2

Hammer Curls

55 x 10 x 2

2/13/10

Squat Training

Pull Throughs

Thin and Thick Blue Band x 15 x 3

Front Squats w/ T-Grip Bar

185 x 10 x 1

225 x 8 x 1

275 x 6 x 1

Box Squats

225 x 4 x 1

325 x 4 x 1

415 x 2 x 1

505 x 2 x 1 (add suit and belt)

525 x 1 x 1

555 x 1 x 1

575 x 1 x 1

Standing Calf Raises

230 x 15 x 3

Dumbell Calf Raise

115 x 12 x 3

2/15/10

Chest/Accessory Training

Dumbell Flyes

45 x 15 x 1

55 x 12 x 3

Wide Grip Floor Press

135 x 8 x 1

185 x 8 x 1

225 x 6 x 4

Lying Dumbell Tricep Exts.

45 x 8 x 3

Cable Pushdowns

100 x 6 x 3 (Partial)

60 x 6 x 3 (Full)

Bench Press Training - 2/4/09

For one reason or another, the meet in LA a few weeks back really took a lot out of me. I feel like I am still recovering. My bench went back to "suck" and so I need to start the program over - yet again.

Bench Press

225 x 10 x 2

Close Grip Bench Press

185 x 10 x 2

Incline Bench Press w/ carpet pad on chest

175 x 10 x 1

175 x 9 x 1

Dumbbell Shoulder Press

55 x 12 x 3

Dumbbell Side Laterals

45 x 15 x 3

Concentration Curls

Hammer Curls

Good Times!

Video from Fit Expo

Great video of my lifts at the Fit Expo from a variety of perspectives.

http://www.youtube.com/watch?v=tbLARvvfNQQ

Week of January 25-January 31

This was a weird week. Since it was the week after my deadlift competition, I took Tuesday off to give my body some more recovery time. On Thursday, I did my usual bench press work. Friday I came in to do some squats and deadlifts...which is unusual on the same day but didn't push it too hard (at least on the deadlifts). I was supposed to go snowboarding on Saturday but my buddy became sick so had to cancel. Probably smart since my legs were still aching from Friday. On Sunday, I did some quick dynamic bench work and some triceps.

Additionally, my powerlifting gym may be featured in its own reality show and the producer was there with his camera. If this thing takes off, I am really going to have to try hard to ignore the fact a camera is three inches from my face. There was also quite a bit of overacting in the gym do to the cameras and that also helped add to the distraction. Still, I got my training in and next week, back to normal. Here is what I did for this "weird" week.

Bench Press Training - January 28

Bench Press (warm up with 225, 275, 245, 275, 285)

300 x 2 x 2

-2nd rep with help on both

Close Grip Bench Press

265 x 2 x 2

Incline Bench Press w/ carpet

255 x 1 x 1

235 x 3 x 2

245 x 2 x 1

Dumbbell Flyes

55 x 10 x 3

Side Laterals

30 x 10 x 1

40 x 6 x 2

Standing Military Press with Squat Bar

145 x 5 x 3

Concentration Curls

55 x 10 x 2

Hammer Curls

65 x 10 x 2

Squats and Deadlift Training - January 29

Box Squats with low box, one board, and foam - Green band and Chains

325 x 4 x 1

375 x 2 x 1 with 2 chains and green band

375 x 2 x 1 with 2 chains and green band

415 x 2 x 1 with 2 chains and green band

415 x 2 x 1 with 2 chains and green band

435 x 1 x 1 with 2 chains and green band

435 x 1 x 1 with green band

435 x 1 x 1 with 1 chain and green band

435 x 1 x 1 with 2 chains and green band

Conventional Deadlift - no belt

495 x 4 x 3

Front Squats

235 x 8 x 3

Speed Bench Press Training - January 31

Bench Press with thin black bands

135 x 8 x 1

155 x 4 x 1

135 x 4 x 1

135 x 4 x 1

155 x 4 x 1

155 x 3 x 1

155 x 3 x 1

155 x 3 x 1

Tricep Rope Pulldowns

100 x 4 x 3

Lying Tricep Extensions

35 x 8 x 2

The Fit Expo

Just returned from the Fit Expo in Los Angeles. Had a great time. On Saturday, I watched and helped my fellow Supertraining teammates compete in the American Cup. On Sunday, it was my turn as I competed in the Deadlift challenge, with $250 on the line. After weighing in at 163.4 lbs the day before, I was ready to go on Sunday. Here is the breakdown:

Opener: 606 lbs

2nd attempt: 628 lbs (CA State Record)

3rd attempt: 661 lbs - miss

My second attempt was enough to win best lifter and the cash prize. It was also a personal best at 165 lbs. I really want 661 lbs...that day will come.

January 11 - January 17 Training

I recently decided to enter the deadlift only meet at the Fit Expo this weekend in LA. Since I am going to be there anyway, I figured why not...It is on Sunday and doesn't interfere with the other competitions. The only downside is that I have to halt my training this coming week and of course, make weight. Regardless, it is good to get some more meet experience...if only for one event. Not to mention the winner gets $250...could pay for my hotel!

Win or lose...my goal is to get somewhere in the mid-600's. We shall see.

Here is my training for this week:

(weight x reps x sets)

1/12/10 - Deadlift Training

Deadlifts

545 x 2 x 1 (w/ suit - straps down)

605 x 2 x 1 (w/ suit - straps up)

565 x 2 x 1 (no suit - belt only)

Speed Deadlifts

445 x 3 x 3

Power Shrugs

455 x 5 x 2

Stiff Legged Deadlifts

335 x 5 x 2

Bent Over Rows

265 x 5 x 2

Reverse Grip Pulls

160 x 5 x 1

180 x 5 x 1

Concentration Curls

50 x 12 x 1

65 x 6 x 1

Hammer Curls

70 x 6 x 2

1/14/10 - Bench Training

Bench Press (Warm up 155, 205, 255, 265)

290 x 3 x 2

Close Grip Bench Press

255 x 3 x 2

Incline Bench Press

235 x 3 x 2

Standing Military Press

145 x 6 x 3

Side Laterals

35 x 12 x 1

40 x 7 x 2

One Arm Dumbell Tricep Ext.

50 x 10 x 2

V Bar Pushdowns

120 x 10 x 2

NOTE: As mentioned in previous posts, this workout is based on an Ed Coan program I found online. My bench press is my weakness, further hampered by a banged up shoulder. However, I have really started to get some strength back and I am sure the gradual nature of this program has helped. For those who want to give it a try, here is the link: http://www.joeskopec.com/edcoanbench.html

1/16/10 - Squat Training

Box Squats w/ green bands (Black Tape Box)

325 x 2 (added two boards to box)

325 x 2 w/ 2 chains each side

325 x 2 x 5 w/ 2 chains each side (replaced on board with one thin foam pad)

Sled for distance

95 lbs for 20 minutes

Standing Calf Raise

330 x 10 x 3

NOTE: With the deadlift meet only a week away, I wanted to give my hip a break and took it easy on the squats.

A week before the meet: clean up my diet, add a little cardio, and rest up!

Good times!

January 4 - January 10 Training

Start of the new year...

This was the first week of the Legislators returning to the Capitol. It including one special session order of business, the Governor's State of the State, his release of the budget, and the usual demands of having members present. To top it off, my daughter became sick and was unable to go to day care. So my wife and I needed to trade off hours watching her. Needless to say, it was a busy week.

So...I am happy (and fortunate) to be able to get some training in. Unfortunately, it was not with my team and my motivation was low...but I showed up. Here you go:

(Weight x reps x sets)

January 6, 2010 Deadlift Training

*With a sick kid and not knowing why, my focus was off but still managed to follow the program. Stiff hip...not fully recovered from Saturday.

Sumo Deadlift

535 x 2 x 1

Speed Deadlifts

445 x 3 x 3

Power Shrugs

405 x 5 x 3

Stiff Legged Deadlifts

335 x 5 x 3

Bent Over Rows

245 x 5 x 3

Underhand Grip Lat Pulls

160 x 5 x 1

170 x 5 x 2

No good mornings or bicep work today

January 8, 2010 Bench Press Training

Bench Press (after warm up of 225 x 8, 245 x 3, 265 x 3)

280 x 3 x 2

Close Grip Bench Press

245 x 3 x 2

Incline Bench Press (Carpet mat on chest) - used white rack with 13 pin hole

230 x 3 x 2

Standing Military Press

145 x 6 x 3

Side Laterals

45 x 8 x 1

50 x 6 x 2

One Arm Tricep Exts.

45 x 10 x 1

50 x 8 x 1

V-Bar Pushdowns

130 x 8 x 2

NOTE: Again, the Bench Press routine is based on an Ed Coan Bench Routine. It is really working for me. Earlier this year, 280 lbs was heavy...now I can do it for three with a pause. I am hoping to get my raw bench up to 330 lbs. We shall see...but I will be happy to get it back to 315.

January 9, 2010 Squat Training

NOTE: My hip still is not feeling good. When I am at lock out, I found myself leaning left to take pressure off of my right hip/groin. This is not the first time this has happened and the pain eventually goes away. I just need to listen to it. So, I took it kind of easy today.

Box Squats (Blue Tap box w/ thin foam and one board)

415 x 4

415 x 4

435 x 2

435 x 2 (removed one board)

435 x 2

435 x 2

Sissy Squats

25 x 12 x 1

35 x 12 x 2

Dumbell Box Step Ups

60 x 12 x 3 (really 6 total sets - 3 on each leg)

Standing Calf Raise

200 x 15 x 3

Blue Band Toe Presses

Blue Band x 12 x 2

New Years Week - Welcoming in 2010

New Year's Week Training.

12/29/09

*all lifts performed raw

(weight x reps x sets)

Sumo Deadlifts

505 x 3 x 3

Speed Sumo Deadlifts

410 x 3 x 3

Power Shrugs

365 x 5 x 3

Stiff Leg Deadlifts

335 x 5 x 3

Bent Over Rows

235 x 5 x 3

Undergrip Lat Pulls

180 x 5 x 3

Back Attack

120 plus green and purple band x 5 x 3

Concentration Curls

45 x 8 x 1

55 x 8 x 1

Hammer Curls

65 x 8 x 2

12/31/09

*all lifts performed raw

Bench Press

265 x 5 x 2

Close Grip Bench Press

235 x 5 x 2

Incline Bench Press (w/ carpet)

220 x 5 x 2

Standing Military Press

135 x 8 x 1

145 x 6 x 2

Dumbbell Side Laterals

40 x 10 x 1

45 x 7 x 2

One Arm Tricep Exts.

45 x 10 x 1

50 x 8 x 1

V Bar Pushdowns

110 x 10 x 1

130 x 6 x 2

1/2/10

Box Squats w/ green bands [used 13 1/2 inch box (black tape) and one board]

235 x 3

325 x 2

415 x 2

415 x 2

415 x 2 (removed one board and added thin mat)

415 x 2 (removed mat and went straight to box. dumped the bar at the end of my second rep)

415 x 1 (replaced one board and added squat suit w/ straps down)

465 x 1 (squat suit w/ straps up)

505 x 1 ( " )

555 x 1 ( " )

Front Squats

285 x 8 x 3

Front Sled

280 x 1 x 3 (1 rep = up and back once...heavier weight that usual)

Hip Band Squats

Blue/Green x 15 x 3

Standing Calf Raise

140 x 20 x 3

1/3/10

High Rep Bench Press

185 x 10 x 2

225 x 17 x 1

Dumbbell Flyes

30 x 15 x 1

40 x 15 x 2

Rotator Cuff Band Exercises

Ab exercises

Happy New Year and good times.