sumo deads against quad minis
bar x 3
135x2
225x2
275x2
315x2
add Ace suit
345x2
375x3
405x2
back raises on 45 degree station
BWx10
50x10
60x10
“no” machine
130x12
180x12
205x12
abs
squats
145x6
235x4
325x2
395x1
add Ace briefs
505x2
575x1
add Ace suit, straps down
635x2
655x2
655x2
675x2
700x1
lost circulation in leg, changed to loose Pro suit, straps down
add reverse average bands
750x2
800x1
GHR
BWx8
45x8
70x8
70x8
band abs
blue x 25
blue/green x 25,25,25
lardio
raw bench
135x5
185x4
225x3
275x2
320x1
2B 370x1
add shirt
4B 425x2
3B 475x1
2B 510x2
1B 525x2
1/2B 540x1
0B 550xdumped
add reverse doubled monster minis
3B 575x2
3B 625x1
pullups
BWx10
25x10
25x10
DB rows
curls
raw sumo DL
135x5
225x3
315x2
405x1
add belt
455x1
add Ace suit
495x1
535x2
555x2
575x2 - this actually might be a PR double, easy
plate-loaded shrug machine
180x12
360x12
450x15
540x15
590x12
DB side bends
abs
Saturday 3/3
Ace briefs and suit, straps down
700x2
straps up
720x2
740x2
add reverse average bands
775x2 (straps down)
825x1 (straps up)
GHR
abs
cardio
Sunday 3/4
deload week
reverse band bench
315x2,2,2,2
incline DBs
80s x 12, 12
pullups
12, 12, 12
row machine
3 sets of 10
curls
3 sets of 10
reverse pec deck
2 sets of 10
shoulder raises
cardio
Monday 3/5
dog walk
1.25 mile jog with dog
Tuesday 3/6
RDL
365x5,5,5
shrug machine
270x15
450x15
540x15
590x15
360x40
hypers
abs
elliptical
Saturday 3/10
deload squats
briefs and suit
555x1, 605x1,1
Sunday 3/11
shirt bench
2B 555x1
1B 555x1
0B 555x0 spent too long trying to touch, just had them take it
add reverse doubled monster minis
3B 605x2
3B 655x1
Monday 3/12
2 mile walk/jog
Tuesday 3/13
geared sumo deads - forgot chalk and had to use straps which is awful
585x1,1,1
plate-loaded shrug machine
180x15
360x15
450x15
540x20
raw squats
145x6
235x4
325x2
add belt
415x1
add Ace briefs
505x2
595x1
add Ace suit, straps down
665x1
straps up
715x1
760x1
760x1
760x1 - all fast
add reverse avg bands
800x1
850x1 - still fast
GHR
abs
feeling good about the meet, over 800 for sure.
raw bench
135x6
185x4
225x3
275x2
325x1
2B 375x1
add shirt
4B 435x2
3B 485x1
2B 525x1
2B 570x1
1B 585x0, couldn’t lock right arm
rows
curls
tricep extensions
int/ext rotations
Deadlifts
135x5
225x3
315x2
405x1
add belt
455x1
add Ace suit
495x1
545x1
595x1
610x1 - gym PR
plate-loaded shrug machine
230x15
410x15
540x15
630x10
500x30
DB side bends
90s x 20
125s x 10
abs
Wednesday 3/21
weighed 218.4 this morning. just about where I want to be going into the meet so I can weigh-in that morning after breakfast without really restricting at all.
pullups
BWx10
25x10
35x10
BWx15
row machine
200x12
225x12
reverse pec deck
135x10
180x10
195x10
curls
5 sets
pressdowns
3 sets
lateral DB raises
3 sets
front DB raises
2 sets
cardio
So ya, I read this log all the time and you’re crazy strong.
I am always impressed by your numbers!
Looking forward to hearing the results of your next meet.
Thanks for reading! You put up some good raw numbers, have you done a meet?
My meet is on 4/7. Squat and DL are feeling great, bench… who knows, hopefully I can touch something without dumping next workout. Hoping to go something like 830/580/640.
No I haven’t, but I was thinking if I can get my heart set on a program and continue working on my form/building confidence I would LOVE to do a meet in the future.
A 2050 total would be AWWWWESSOMe! You are clearly a super human squatter!
Not so superhuman today.
raw squats
55x6
145x5
235x3
325x2
add belt
415x1
add Ace briefs
505x2
575x1
add Ace suit straps down
665x1
straps up
725x1
780x1 - way too much of a grind, sat straight down
800x0 - couldn’t push back, too far forward trying to come up. might’ve tightened straps too much and carried the bar too high
add reverse choked average bands
825x1
855x1 - these went well, descended better.
GHR
BWx8
50x8
50x8
abs
blue band x 25
blue + green band x 25,25,25
shirt bench
4B 455x1
3B 505x1
3B 545x1
2B 585x1
2B 605x1
0B - 550x0 - could barely touch, nearly dumped, spent too much energy to finish the lockout, etc, etc. Gonna have to open up in my loose shirt with light weight
rows
curls
pressdowns
int/ext rotations
geared sumo DL - working up to something between last warmup and opener.
505x1
545x1
calves
yes/nos
abs
Last real workout before the meet next saturday.
3/31/2012
raw squats
145x6
235x3
325x2
add belt
415x1
add ace briefs
505x2
add ace suit, straps up
595x1
645x1
685x1
raw bench
135x6
185x4
225x3
275x1
320x1
3B 365x1
add loose opener Katana
3B 425x1
1.5B 465x1
505x1 to the chest
abs
Sloppy meet yesterday.
weighed in at 218 without cutting
squat
765 - easy
810 - good
832 - missed on depth, cut it about a half-inch high. Would’ve been a PR and it came up with decent speed. grrr. this is what I needed to have a shot at 2050 so I think I just checked out a bit after missing this.
bench
501 - good, in loose opener shirt
556 - couldn’t touch in Rage X
578 - managed to touch, couldn’t lock out
dead
573 - easy
616 - miss, dipped it a bit on the way up then locked out
616 - miss
total - 1884, biggest total of the meet and best lifter but it was a small local meet.
teammates did really well, bunch of PRs all around and set a few SPF junior national records. 132lb junior female hit a 176 raw bench, 286 DL, and 666 raw total. 242 junior guy hit 804 squat and 540 bench and set the total record. Junior 181 guy went 601-402-551 equipped. A 275 open guy hit a 693 raw DL.