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)