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