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)

Five weeks until Nationals - Deadlift Training

May 18, 2010

Deficit Conventional Deadlifts w/ deadlift bar on 2 mats (one and one half inch deficit)
405 x 8 x 1
495 x 6 x 1
545 x 4 x 1
565 x 2 x 3

Pull Ups
bodyweight + 25 x 6 x 3

Undergrip Lat Pulls
140 x 8 x 1
160 x 8 x 2

Reverse Hypers
160 x 10 x 3

Concentration Curls
55 x 8 x 2

Alt. Dumbbell Curls
45 x 8 x 1
50 x 7 x 1

Good day of deadlifting

In preparation for USAPL Nationals in June, I wanted to train my central nervous system with some heavy deadlifts. I don't train in my gear that often and so I need to be more consistent, adapting to heavier weight. Today was a good day.

In the USAPL, they don't allow a deadlift bar and so I have been training with a multi-purpose bar. It is not the USAPL official Q Bar but it does have less flex and a higher degree of difficulty. So far...so good. We will see how it translates next month.

May 4, 2010

Sumo Deadlifts (w/ gear and belt) w/ multi-purpose bar

495 x 6 w/ belt

545 x 2 added suit w/ straps up and belt

585 x 2

605 x 2

635 x 2

655 x 1

605 x 2

605 x 2 (definitely heavier...moved slow)

Pull Ups

bodyweight +25 x 8 x 3

T-Bar Rows

130 x 8 x 3

Stiff Legged Deadlifts (light)

135 x 10 x 3

A good PR day. Good times.

Trying to catch up on my training log

Way behind on my log. Partly busy...partly lazy. But, I still got my training in...and here it is.

April 11, 2010

Bandbell Bench Press

20 kg kettle bells x 6 x 5

Bench w/ shirt (katana) - ER Rack (13 hole) - one board

315 x miss

335 x 1

345 x 1

365 x 1 (pulled shirt out of belt) - bar a little shaky going down

380 x 1 (pulled shirt out of belt)

400 x miss (need to stay tighter)

Floor Presses w/ Fat Bar

230 x 6 x 3

April 13, 2010

Sumo Deadlift (Raw)

405 x 8

500 x 14 1/2

545 x 6 x 2

Pull Ups

25 and bodyweight x 6 x 3

GHR's

Double Purple Mini-Bands x 10 x 3

Concentration Curls

50 x 10

60 x 8

Hammer Curls

70 x 6 x 2

April 16, 2010

Bench Press

220 x 10 x 2

Close Grip Bench Press

195 x 8

195 x 10 (more rest for second set)

Incline Dumbell Press

80 x 10 x 2

Side Laterals (Strict)

30 x 7 x 2

30 x 8 x 1

Bent Laterals (Strict)

40 x 8 x 3

Lying Kettle Bell Exts.

35 x 10 (r)/12 (l) x 1

44 x 8 (r)/9 (l) x 1

Kettle Bell Tricep Dips

24 x 12 x 3

April 17, 2010

Box Squats w/ cambered bar and foam

330 x 4

380 x 2

420 x 2

440 x 2

470 x 2 x 2

490 x 1 x 2

330 x 17 x 1

Front Squats

225 x 10 x 3

Reverse Sled

180 x 2

270 x 2 x 2

Standing Calf Raise

230 x 15 x 1

230 x 6 x 1 (5 sec holds)

140 x 10 x 1

April 20, 2010

Zercher Harness Deadlifts (From The Ground)

315 x 6

405 x 4

455 x 3

495 x 2 x 3

545 x miss

405 x 8

Pull Ups

bodyweight +25 x 8

bodyweight + 30 x 6 x 2

T Bar Rows

135 x 6

115 x 8

90 x 10 x 2

Stiff Legged Deadlifts

315 x 6 x 3

Concentration Curls

55 x 10 x 2

Hammer Curls

45 x 12

55 x 10

April 22, 2010

Bench Press

230 x 10 x 2

Close Grip Bench Press

205 x 10 x 2

Incline Dumbell Press

105 x 6 x 2

Side Laterals

30 x 10

35 x 8 x 2

Bent Laterals

60 x 8 x 3

Dumbell Kickbacks

60 x 10

70 x 8

Lying Extensions

45 x 8 x 2

April 24, 2010

Squats

415 x 6 x 3 (no belt)

465 x 2 (added knee wraps)

505 x 2

525 x 1 (added suit w/ straps up)

555 x 1

575 x miss

575 x 1 (a little high)

Pull Throughs

Blue band x 15 x 3

Standing Calf Raise

220 x 15 x 1

330 x 10 x 3

Sissy Squats

35 x 10 x 1

45 x 10 x 2

April 27, 2010

Conventional Deadlifts

425 x 4 x 3

425 x 4 x 1 w/ 4 chains

425 x 4 x 1 w/ 6 chains

425 x 4 x 1 w/ 8 chains

Pull Ups

bodyweight + 25 x 7

bodyweight + 25 x 6 x 2

Barbell Rows

225 x 6 x 3

Concentration Curls

45 x 8 x 2

Hammer Curls

65 x 7 x 2

April 29, 2010 (bodyweight of 173 lbs @ 6:25 am - supplements only before weigh-in)

Bench Press

240 x 8 x 2

Close Grip Bench Press

215 x 8 x 2

Incline Dumbell Flyes

55 x 10 x 1

65 x 10 x 2

One Arm Dumbell Exts.

45 x 8

55 x 6

Cable Pushdowns

100 x 6 x 2

April 30, 2010

Safety Bar Squats w/ 3 chains on each side

275 x 3

275 x 3 (add suit w/ straps down)

275 x 3

300 x 2

365 x 2 x 7

Sled

3 sets forward

3 sets backward

Standing Calf Raise

270 x 20 x 2

270 x 15 x 1

May 2, 2010

Bench Press w/ katana bench shirt (pulled out from belt to loosen)

315 x 2 - 2 board

335 x 1 - 1 board

365 x 1 - 1 board

365 x 1 - 1/2 board

365 x miss x 2 - full range

315 x 1 - full range

335 x 1 - full range

Push Press

145 x 6 x 3

Side Laterals

45 x 6 x 3

Kettle Bell One Arm Extensions

44 lbs x 8 x 3

Tricep Pushdowns

100 x 12 x 1

110 x 10 x 1

I promise to do a better job with my log. Good times.