Wednesday-1-13-10-extra
Rev. Band Bench- Greens-135x100x4grips
1 Arm Bent Over DB Row
60x20
110x2x20
BB Curls
65x5x10
Traction
Found out I can go to the R.U.M. if I want to. I dont want it to have a negative effect on my deadlift at the arnold on March 6th though.
Anyone have any advice or suggestions? Can I go without it killing my deadlift progress for a meet a month later???
Thursday-1-14-09- ME Lower
Squats- Worked up to some singles, last one being 500 with a belt
Chain suspended GMs w/ Cambered bar
225x5
315x3
405x3
455x3
Loaded 500 on the bar. I’ll go through my thought process with each rep on this:
x1- Very good speed to start, easy lockout, back was tight and arched, 2 more shouldnt be a problem
x2- Felt about the same as 1. Little tougher, felt my hamstring working hard to get it to lockout
x3- Things are going downhill quickly. If i wasn’t holding my abs so tight, there would be broken fire hydrant style vomit hitting the wall in front of me. I return the weight to the chains and have 2 thoughts: 1. Whats the closest thing I can kill myself with and 2. I can do a few more reps.
x4- Killing myself would have been too easy. Grinded this one out. Back still arched enough that I wasnt fearing any injury. Well, in my back anyway.
x5- Smoked it. Knew it was the last one, gave it everything I had left. Standing up at the top, my traps were getting sore already. Returned it to the chains, ejected out from under the bar, and curled up into a victorious ball of exhaustion.
Fat Abs- Purple
3x15<~~ PR
Superset w/
Neck Ext.- 25lbs
2x25
COC#2- 15 closes each hand, with ease. I’m gonna buy the 2.5 or 3 sometime soon. My forearms have gotten so big that my bench shirt takes forever to get on and I cant roll up long sleeve shirts anymore. Awesome.
Good day. Have a completely f-ing nuts speed day planned for sunday, then I’m taking at least one week off. I dont think I am going to go to the RUM. I will do a raw meet next year and hopefully that will get me into the next one.
Friday- 1-15-10- RE Upper
DB Bench-60’s- 1min on/30sec off x3
Seated DB Shoulder Press- 60’sx5x10
Seated DB Power Cleans-30x15, 40x12, 60x2x10, 70x8
Band Assisted Pull-Up’s-Blue-x20, x15, No Band-x10
Hammer Curls-30x25, 60’sx5x10
SuperSet w/
Band Tri-Push Downs- Greenx5x15
Good Stuff, not even that tired today. This is the end of rep work for dynamic day. Next week will be some light speed bench with chains. I am ready to get back to it because it’s been almost 3 weeks without any upper body dynamic work.
Friday-1-15-10- More Shit
Sled-135lbsx2400 feet
Pull Down Abs- One Foot Forward-Blue Band
3x20
Superset w/
Band Side Bends- Blue Band
3x20
Saturday-1-16-10-Extra
Rev. Band Bench- Greens 135x100
Pull Aparts-Mini-2x30
Sunday-1-17-10- DE Lower/ Blow my brains out day
SSB Squats- 345+2 green bands- about 645 or so at the top
5x2<~~~~ wasnt sure if i would be able to get through this because A. I wasnt feeling too hot this morning and B. my best ssb box squat is only 455. So, I gues I’ve gotten a little stronger!!! Every rep was fast.
Deadlifts- Fatter Bar- quaded mini’s
405x5x1
Felt really good so:
500x1<~~~ blew it ip
Dimel Deads- Double overhand- Fatter bar-
135x25
225x2x20
315x20
Skipped abs. Too tired. Deload time.
Monday-1-18-10-Extra
Floor Olympic Abs
barx15
65x10
85x8
1 leg hip flexion-20lb ankle weight
2x25 each leg
Neck Ext-25lbs
3x25
Tuesday-1-18-10- Deload bench
Bench- 225x30
DB Floor Press-Pause
60x25
110x2x15
Bent Over Row
135x3x20
1 Arm Lateral Raises-
30x5x10
Superset w/
Supra Bar HammerCurls
65lbx5x10
225 for 30 was pretty awesome. Last time I tried this I only got 26.
Wednesday-1-20-10- Extra
sled-90lbsx2400 feet
Tri-Push Downs- Purplex100
Face Pulls- Purplex100
Front Raises- 45lb plate- 4 sets to get 100 reps
Thursday- 1-21-10- Deload
Squats-
135x10
40lbs of chainx10
225x6
40 more lbs of chainx6
315x6
40 more lbs of chain (so 120lbs)x6
405x6<~~~ about 525 at the top. Pretty easy, didnt even put a belt on today.
Wide GMs with a Straight bar 120lbs of chain
135x5x10
BB Side Bends-
135x5x5xeach side
Friday-1-22-10- DE Upper
135 100lbs of chainx12x3<~~~ my right elbow has been killing me so I used a suicide grip on every set. Absolutley no pain.
225 100lbs of chain off manponx15
Rack JM’s off the 14 hole 100lbs of chain
135x3x10<~~~ these were pretty brutal. I paused for about 3-4 sec. between each rep.
Band Assisted Pull-Ups- Green
5x10
BB Curls
65x2x10
75x3x10
Later on…
Cambered Bar Good Mornings- Doubled Mini’s- Wide Stance
5x20
Superset w/
Band Hip Abduction- Green
5x20 each leg
BB Shrugs
225x5x20
Superset w/
Plate Straight Leg Sit-Ups
25lbsx5x10
Elbow tractionx5mins<~~~~ felt awesome. if you have elbow pain, try this. I am going to do it everyday until my elbow is better
Shoulder Traction
Good day! Taking tomorrow off for my birthday. I am turning 25. I can’t wait to be 60 years old.
Monday-1-25-10- DE Lower- Deloading still
Rev. Band Free Squats- Greens
365x6x1
Deadlifts-
worked up to 415x6x1<~~~ speed pulls
Weird GHR thing-
3x6
Fat Abs- Purple-
2x20
COC#2x5 closes each hand
COC#2.5x2x5closes each hand
COC#3<~~~ very very close. I thought this was going to be a lot harder.
Tuesday-Saturday- 1-26 to 1-30- Deloading… still.
Been doing tons of recovery work. Can’t seem to get my head in the game because my body is such a wreck. Highlights from this last week:
An easy 405 raw bench, had at least 20-30 more pounds
An easy 455 low box squat with the ssb
30 minute sled drag with 90lbs… which sucked.
Oh yea, got the COC #3 to close! was pretty jacked up about it too. Ever since I did it, my forearm has been sore as h$ll.
Starting up again on sunday…
Back to it! thank god!
Monday-2-1-10- DE Lower
Speed Squats- 350 100lbs of chain
14inch box- x4x2
12inch box- x2x2
Free Squats- x2x2
Speed Pulls- all double overhand
315 80lbs of chainx2x1
405 120lbs of chainx2x1
140x2x1
500 140x2x1<~~~ had blisters the size of nebraska on my thumbs
Close Stance GM’s-
225x10
315x10
365x10<~~~ talked myself out of doing more because i would have been sore for the next 2 weeks if i loaded up 405
BB Side Bends-
135x3x10 each side
BB Shrugs
225x3x20
its good/horrible to be lifting some weights again.
Thursday-2-4-10- ME Lower/ Fixing whats broken
Squats-
225x10
315x10
405x5<~~~ had a lot more in the tank and form is feeling much better
500x1<~~~ very slow decent. way too slow. I have a mental block on squats. as soon as I get to 500 i freak the f out. broke parallel and blasted it back up
600x1<~~~~ faster decent but came forward a little. need to keep my air better. got it back up with ok speed but should have pushed out and up harder in the hole.
600 is an ok raw squat I guess. 2 years ago I got 667 raw at the md state meet. I don’t have a snowballs chance in h@ll of getting that right now. So, what has changed? I took something that wasnt broke and tried to fix it. After the arnold my training template is going to go through an overhaul and every exercise that doesnt work is going to get lit on fire and buried forever.
Straight Leg Deadlifts-
225x10
315x10
405x10<~~~ felt like i ran a marathon on my lower back. Definite Weakness there.
Band Shrugs- Pruple
5x20
Pull Down Abs- Blue
4x20
COC#2x6 closes each hand
COC#2.5x3 closes each hand<~~~~ left is weaker
COC#3x1 with right, had a little ways to go with my left
Friday-2-6-10- DE Upper
Bench- 135 80lbs of chainx8x3
210 80x8x2
Manpon 80lbs of chain
225x5
275x5
315x5
1 Arm DB Row
60x20
110x2x20
Tri- Push Downs—ss w/— Face Pulls
Blue Bandx5x15-----blue bandx5x10
Supra Bar Hammer Curls
65lbsx5x10
First 8 sets of speed bench was form work. My form on everything sucks. I really dont think any of my problems are due to imbalances or lagging muscle groups. I think my form just sucks. Hopefully, these problems will be taken care of by nationals this summer.
Saturday-2-6-10- Had to evacuate my house due to the snow. Lifted in a hotel fitness room-
Treadmill- 4.5mph, 1.5 incline x15mins
Db Bench— ss w/ – Mini Band Pull Aparts
50x4x25-- 4x25
Seated Lateral Raise- 10lbs
Did rest pause until 100 reps
Sunday 2-7-10- DE Lower
Squats- 385 100lbs of chain x8x2
Pulls- 425 140lbs of chain x6x1
Good Mornings- Close Stance
225x10
315x10
405x10<~~~ form kinda sucked on the last few
Shrugs- 225x4x25
BB Side Bends- 135x3x10
Monday-2-8-10- Shoveled.
Tuesday-2-9-10- ME Upper
225x5
275x5
315x5
365x3
RageX— gained a little weight since the last time I used it. REAL tight. Plus, I’ve been working out some of my form problems and it made a huge difference. But, since I’ve had a much bigger arch in my back, the whole bar path is completely different. So, here’s how it went:
435x3- No touch
465x3- No touch
485x2- No touch
500x1- Off by about a quarter of an inch. needed to tuck my elbows harder, lost most of the tightness in my upper back.
500x1- Touched. Didnt expect the bar to come up so fast and got a little out of position. Bar was way too far over my face too soon. Reset it back and blew it up the rest of the way. The only problem was I lost all of the tension in my upper back and it added 4 inches to my stroke.
405x3<~~~ just working on the groove, none of them touched. The third rep was awesome and was only about an inch off my chest. I just need more practice in the shirt.
JM Presses-
135x6
185x6
235x6
275x5
Band Assisted Pull Ups- Green
2x12
Straight Leg Sit-Up-
25lbsx3x12
Awesome day. I feel like this was the most important bench day I have ever had. The workout really made me realize a lot of things
Is that a single rage or the double ply?
Single, my bench fucking sucks.
Tuesday- 2-11-10- ME Lower
Rev. Band Deadlifts— Last heavy deadlift before the arnold- Previous max was 875- bands took off somewhere around 150-200 at the bottom, i dont really care about this.
With the bar that had one too many cheeseburgers…
225x10
315x5
455x5
545x3
635x1
725x1
MaxDL and Belt… and chalk
800x1
850x1
900x1<~~~~ the bands dont help at the top, this was heavy as shit.
Off balance pads-
455x3x6
Pull Down Abs- Blue Band
x4x20
5th set was done with a 2 second static hold after each rep.
Good stuff, 25lb pr on the pulls so I think I am good to go for the arnold. I will take it pretty easy for the next couple weeks and just work on mobility and recovery. Man, I feel good.
Sunday- 2-14-10- DE Lower
Squats-
425+100lbs of chain(+20lbs of feeder chain)x5x2
Pulls+140lbs of chain
225x3x1
315x3x1
500x3x1
Shrugs-
225x4x25
Monday-am- 2-15-10- Extra
Ran 30 minutes @ 15mins a mile on random. The hills sucked. Easier than I thought it was going to be. Especially because I was 281 this morning.
More soon.