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!