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