Saturday- went to the Richmond Open in VA to help out a couple guys. Mike Hill benched an easy 451 in the 242 class at 47 years old! Sean O’Brien totaled 1200lbs at 220 in the raw 18-19. This was Seans first meet. The guys both had an awesome day. Being at a compition and not lifting really pissed me off though
Sunday-4-11-10-DE Lower
Squat- 450 lbs in band tension
245x5x1
275x1
315x1
365x1<~~~ worst rep of the day, very slow because I lost my arch and it turned the second half of the lift into a good morning
405x1<~~~~ heavy but still fast, most weight I’ve ever had on my back
Pulls- 2 sets of quaded minis
135x2x1
225x2x1
315x2x1
405x2x1<~~~~ last fourth of the lift was a grinder, the bands were ridiculously heavy at the top
Dimel Deads-315x3x25
BB Shrugs-315x3x25
Neck Ext.-25x2x25
Oly. Floor Abs- 45x8, 65x8, 85x8
Phew…
Monday-off
Tuesday- 4-13-10-ME Upper
Bench-
worked up to 315x1
2 bd-
365x1
405x1
RageX
455x1
500x1
550x1<~~~ best bench I’ve ever done, Blew the weight up
575x1<~~~~ hit a little low on the board, probably had 600lbs in me today but I stopped here
Close Grip BP-
315x6
335x5
360x4<~~~ 5lb pr
Bradfords-
135x5
185x5
225x5<~~~ Big PR
Pull-Ups- Greenx3x12
Face-Pulls- Greenx5x25
BB Curls-65x5x10
Ab Pull Downs- 2xgreenx3x10
Huge bench today, stayed tight on every rep, just really have to work on putting the bar where I want it. Next time I shirt up, 4 weeks, I will go for 600 then get a lighter weight to touch. I am already jacked up. The emphasis on planning out the extra shoulder work has really helped my bench. The weight felt like nothing in my hands. That being said, I cant wait to deload next week because I am spent.
Wednesday- 4-14-10- Extra
Tri-Push downsx100
Lying Band Rows- 2xpurplesx100
Front Raises-45x4x25
Pull Aparts- Minix5x10
Band Hammer Curls- Purplex4x25
Traction
Thursday-4-15-10-ME Upper
Squats-
225x5
315x5
405x5
Belt+suit bottoms
500x3
Straps up, knee wraps
585x1, fast
630x2<~~~ wanted 3. When I get a suit on, my form goes to hell. I get thrown forward coming out of the hole. It’s definitely a form problem and I need to keep my air in better. I always lose it in the bottom with a suit. I’ll put it on a couple more times next cycle and then try to hit my second attempt for nationals, 680, in 4 weeks. This sucked.
585x1
Wide GM’s-
225x8
315x8
405x8
Blast Strap Fallouts-3x15
Band Shrugs-Green-4x25
Pin BB Side Bends-135x3x15
Plate Pinches-all for 10sec-3x10lb plates, 4x10lb platesx2, 2x25lb platesx3
Friday-4-16-10-DE Upper
Speed Bench- 135lbs
+minix5
+monster minix3x5
+minix5<~~~~ felt like 10 million pounds at the top
Inc. DB Bench- 110s+purple bandx5x8
Sav. Press- 135x5, 185x6<~~~ shut it down. fell really really burnt out
Bent DB Rows- 60sx3x20
Supra Hammer Curls-65x3x15
Very tired. Planned on dealoading next week thank goodness. These last 3 weeks have been strength speed oriented. The next cycle will be speed strength with chains. The weight will stay light so that I can really focus on getting stronger on my max effort days.
Taking the weekend off to go to the Central Virginia Sports Performance Seminar at the University of Richmond. Dr. Yessis, the guy who transalted all of Louie Simmons russian training manuals back in the 80s and also the leading expert on the conjugate system and pretty musch every other way to get stronger that actually works, is talking and I am jacked up to see him. So, more on monday…
Took 3 days off because I cant sleep at all, I have been getting more sore without actually lifting anything, and I have zero desire to train. Did some light stuff today:
Tuesday-4-20-10- Something?
Box Squats- Low- 350x5x1
Deadlifts- 405x5x1
DB Bench- 130sx15,10,8=33 total reps
Band Assisted Pull-ups- Blue-15, 10, 5
Done. Probably take it easy tomorrow too. Planning on doing some event training on thursday. Some kind of terrible medley and so sets until i pass out. sounds like a plan.
Thursday-4-22-10-Stuff day
Bench-225x30
Rev. Band DL-
315x6
405x6
500x6
585x6
700x6<~~~ wasnt too bad, still deloading
Farmers Walk-45lb? bars-
135x26 yards… thats all the room we had and I measured. had to stop at 13, drop, turn around, pick up, 13 more yards.
225x26
315x26<~~~~ had more but this sucked. felt like my abs were going to give before my hands were, so thats awesome.
Olympic Abs— searching for a new name for these, Sean O’Brien and I determined that this name sucks. We both thought, when performing this exercise, it looks like a zombie rising up out of the ground— suggestions welcome— so far we have= rigor mortis abs, zombie abs, death walking terror abs, and several that will probably get me arrested if i put them on the internet. So, any input would be great…
45x10
65x10
100x8<~~~ sucked.
Shoulder Traction.
Got a wedding this weekend then back to lifting heavy on sunday, hopefully I feel like it.
Sunday- Speed stuff with chains and stuff
Monday- Tabata- Front Squats and Good Mornings w/135lbs<~~~ sucked
Tuesday-4-27-10- ME Upper
Hip Mobility
GHRx3x10
Close Grip Bench- 275x3, 315x1, 365x1,
405x0<~~~ bar went way the hell out in front of me for no reason
405x1<~~~ smoked it
425x1<~~~ easy and 20lb pr. Stopped here due to the 405 miss
DB Bench+Purple-
70x3x15
80x2x15
Seated DB Shoulder Press- No Back-
50x10
60x10
70x10<~~~ Tough, this needs to improve
JM’s------ss w/-------1 arm lat rasies
135, 185x10, 225x8------30x10, 40x10, 50x10
Fat Abs- Purple-3x15
Wednesday-4-28-10- Back an Bi’s Brah…
Pull-Ups- easy 4x5=20 total. will go for 25 next week.
Kroc Rows-
60x10
110x10
180x12
Rev. Barbell Curls-
65x3x15
Tracion
Eat.
Thursday-4-29-10-Me Upper
Squat 20lb feeder 120lbs of chain
225x5
315x3
added belt
405x1
500x1
550x1
585x1<~~~ goal for the day and 20lb pr, didnt feel anywhere close to a max
600x1<~~~ 15lbs pr and smoked it
Dimel Deads-225x30, 315x3x20
SL/WL Sit ups- 25lbsx4x5/5
Friday- 4-30-10- DE Upper
speed bench- 175 80lbs of chain
135x3x25
new CSR- 45x20, 90x15, 135x12
Traction
Saturday-5-1-10- Stuff
Sled- 135lbsx8 trips (2400 feet)
Sledgehammer- 16lbs x2x25 each arm (100 total)
Very fast squats tomorrow.
Sunday-5-2-10- DE Lower
Squats 20lb feeder 120lbs of chain
360x8x2
4 sets without the box
2 sets with straps up
Pulls 120lbs of chain
420x8x1
RDL’s
405x6
500x6
650x4<~~~ probably had 6 but the would have been ugly
BB Side Bends-----ss w/------ gh raises on 45 degree hyper
135x4x10------------------BWx4x10
Shrugs-
225x25
315x10
405x2x10
4-way neck- doubled purple- 2x20
Sunday-5-2-10- More stuff
I am losing my damn mind…
Rev. Band Bench- greens- 135x100x4 different grips
CSR-45lbs- took 4 sets to get 100- 40, 25, 20, 15
Mini Pull Apart- took 4 sets to get 100- 40, 30, 15, 15
Hopefully done for today. Heavy sled and abs tomorrow morning.
Monday-5-3-10- Stuff
Sled- 225x2x300 feet
Hip Abduction-Purplex4x25
45 degree abs- 4x20
Tuesday- 5-4-10- ME Upper
Floor Press- 365x1, 405x1, 435x1<~~~ 10lb pr, felt like I had a little more but stopped here
JM Presses- 135x15, 185x10, 225x8, 280x5<~~ 5lb Pr
Seated DB SP- 60x8, 70x8, 80x2x8
1 arm DB row- 60x15, 110x10, 160x10, 200x10
Seated DB Powercleans- 35x15, 45x15, 50x15, 60x12
Reverse BB Curls- 65x4x15
Fat Abs-Purplex4x15
Wednesday- 5-5-10- Extrahhhhhh
sled-135x1200feet<~~~ cut the volume down because my monthly deadlift workout is tomorrow
Hammer time-16lbs-2x30xeach arm<~~~ 120 total reps PR!
[quote]StormTheBeach wrote:
Sunday- Speed stuff with chains and stuff
Monday- Tabata- Front Squats and Good Mornings w/135lbs<~~~ sucked
Tuesday-4-27-10- ME Upper
Hip Mobility
GHRx3x10
Close Grip Bench- 275x3, 315x1, 365x1,
405x0<~~~ bar went way the hell out in front of me for no reason
405x1<~~~ smoked it
425x1<~~~ easy and 20lb pr. Stopped here due to the 405 miss
DB Bench+Purple-
70x3x15
80x2x15
Seated DB Shoulder Press- No Back-
50x10
60x10
70x10<~~~ Tough, this needs to improve
JM’s------ss w/-------1 arm lat rasies
135, 185x10, 225x8------30x10, 40x10, 50x10
Fat Abs- Purple-3x15[/quote]
Was the close grip bench raw, touch and go? Nice work!
[quote]bluejay wrote:
[quote]StormTheBeach wrote:
Sunday- Speed stuff with chains and stuff
Monday- Tabata- Front Squats and Good Mornings w/135lbs<~~~ sucked
Tuesday-4-27-10- ME Upper
Hip Mobility
GHRx3x10
Close Grip Bench- 275x3, 315x1, 365x1,
405x0<~~~ bar went way the hell out in front of me for no reason
405x1<~~~ smoked it
425x1<~~~ easy and 20lb pr. Stopped here due to the 405 miss
DB Bench+Purple-
70x3x15
80x2x15
Seated DB Shoulder Press- No Back-
50x10
60x10
70x10<~~~ Tough, this needs to improve
JM’s------ss w/-------1 arm lat rasies
135, 185x10, 225x8------30x10, 40x10, 50x10
Fat Abs- Purple-3x15[/quote]
Was the close grip bench raw, touch and go? Nice work!
[/quote]
Yes and yes. My bench has sucked forever because my arms are a mile long so this was a pretty big deal for me. Thanks!
Thursday-5-6-10- Me Lower
Felt like crap before I even started my warm-up…
Rev. Band DL’s-greens
225x10
315x10
405x5
495x3
585x1
675x1
Suit+belt
765x1
855x1<~~~ out of position, felt way too heavy
925x0<~~~ missed about 2 inches from lockout, could have grinded it out but again, i feel like complete shit.
Stopped here. More tomorrow maybe.
Havent really been writing anything down lately, mostly becuase it all sucks. Started deloading today to, hopefully, get my shit together. Even though I am on track for a 2100lb total, best case scenario, I am not doing nationals this year. The main reason being that I go to competitions to win.
Not to place and have a good time. If I am not in the area of a 2200lb total, then there is no reason for me to go. Open 275 in the USAPL is very competetive. I feel like I will be good to go next year. That being said, my next meet is the Brute Strenght Meet in Norfolk, VA July 10th. Its only a 2 hour drive and I get 3 more weeks to train out of it.
Sunday-5-9-10- DE Lower
Messed around with rev. band squats and no box. Definitely doing these the next couple weeks for my speed work. Pulled some very easy singles with 405. Did some abs and neck and that was it. Taking it real easy this week so that I can murder myself for 2 months straight.
Tuesday-5-17-10- Shirt Day
Put on my new ragex for the first time. Its a little loose but oh well, all that means is I need to get my bench stronger.
500x2 off 4 board
500x2 off 2 board
455x2x1
480x1<~~ pretty easy
Just wanted some weight to touch. 480 is my opener july 10th
Dips-3x20
Seated DB SP-50x3x15
Traction
Still feel like crap. Taking off until speed squats on sunday or monday.
8 weeks.
Sunday- 5-16-10- DE Lower
Rev. Band Squats- Greens-
335x2x2
40lbs of stability chainx2x2
80lbs of stability chainx4x2
Pulls Mini 40lbs of chain
405x8x1
RDL’s
Worked up to 650x4
Shrugs-
245x12
335x12
425x12
BB Side Bends-
135x5
185x5
205x5
4 way neck-
doubled purplex2x20
Finally dont feel like crap and do feel like lifting again. Thank goodness. More tomorrow.