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