12/21/08
squat
5/135
5/225
3/315
3/405
3/425
3/3/455
3/425
3/405
Bench
5/135
4/185
5/4/205
deadlift
3/315
3/3/405
db curls
2/8/40
tuesday 12/23/08
bench
5/135
5/185
3/205
2/225
2/235
2/245
2/2/265
2/245
squat
5/135
5/225
3/315
3/365
3/315
deadlift
5/135
5/225
3/315
3/3/365
curls
2/8/40’s
thursday 12/25/08
deadlift
5/135
5/225
3/315
3/365
2/405
1/500
1/545
2/1/585
squat pause
5/135
3/225
3/315
3/3/365
bench close grip
5/135
5/4/205
sunday 12/28/08
squat
10/135
5/225
3/315
3/365
2/405
2/455
2/475
2/2/495
bench (pause feet up )
5/135
5/4/185
deadlift
5/135
5/225
3/275
3/315
3/3/365
leg raises
2/8
12/30/08
squat
5/135
5/225
3/315
5/2/405
bench
5/135
5/185
3/225
1/245
1/275
shirt on
3/1/315
1/345
deadlift
5/225
3/315
5/1/405
dips
3/6
sunday 1/4/09
first workout of the new year !
Squat
10/135
5/225
3/315
1/405
1/455
suit on straps down
1/525
1/575
straps up+light wrap
2/1/625
Almost making depth ,but not quite I think about 20-30 more pounds should take care of that not to mention it has been a while since I have been in a suit .
Bench
5/135
5/185
5/2/225
deadlift
5/225
3/315
5/1/405
tuesday 1/6/09
squat
5/135
5/225
3/315
5/2/405
bench
8/135
5/185
3/225
1/265
shirt on
1/315
3/1/330
deadlift
5/135
5/225
3/315
5/1/405
thursday 1/8/09
squat
5/135
5/225
3/315
3/3/405
bench
5/135
5/185
3/3/225
deadlift
5/225
3/315
2/405
1/455
1/500
suit on
1/555
3/1/585
sunday
1/11/09
squat
5/135
5/225
3/315
2/405
1/455
suit on straps down
1/525
straps up light wrap
3/1/595
bench
8/135
2/225
2/4/225
deadlift
5/135
3/315
3/1/405
suit on
2/1/455
tuesday 1/13/09
Last light workout before my tune up meet this weekend . And then after that it is on to nationals . So I am hoping this training cycle went as good as I think it did and I can throw up some PR’s at this meet . Time will tell though, meet report to come on sunday .
Squat
5/135
5/225
3/315
3/2/385
bench
5/155
3/2/205
deadlift
5/225
3/315
3/2/405
Hope you put up some PR’s, all the best!
Meet report 1/17/09
Louisiana state meet was a great meet with lots of liftesr this year . However today was not my day, the mix of 4 hours sleep a 10 hour meet day, and a pulled muscle in my lower back this did not make for a good showing on my part .But none the less the numbers came as follows .
Squat
1st-620 ,good
2nd -660, good
3rd -700 , no good just missed it at lock out but it will be there no problem after the next training cycle .
Bench
1st-330 , good ," smoke show"
2nd-360,no good , blasted it of the chest and stalled about 2 inchs from lock out .
3rd -360,no good , came down strong but miss groved right of the chest .
deadlift
1st-610,good
2nd- 650,no good , just missed the lock out and at this point I was pretty much fried and had nothing left in the tank because the day was so long .
3rd -650 , no good .
Total -1600
Lessons learned from this meet , I will need to work on my lock out in each lift right now those seem to be my weak points . Also I need to work on improving the speed with which I preform the lifts. S o now it is about 5 days of f and then 8 weeks till nationals .
first day back
thursday 1/22/09
overhead press
12/bar
5/95
5/115
5/155
bent row
10/135
5/200
5/250
5/290
5/315
shrug
5/135
5/225
5/315
sunday
1/25/09
squat ( close stance)
2/5/135
5/225
3/315
5/3/355
bench ( close grip)
5/135
5/155
6/6/195
deadlift
5/225
5/315
4/405
4/415
3/4/445
4/425
4/415
DB curls
3/8/45
random abs
tuesday 1/27/09
pause squat
5/135
5/225
3/315
5/3/355
bench
5/135
5/185
5/195
3/5/215
2/5/205
bent rows
5/135
5/225
3/5/245
rack shrugs
5/225
5/315
5/405
3/5/455
Abs
thursday 1/29/09
squat
5/135
5/225
5/315
5/345
5/355
3/5/395
5/375
5/365
ohp
bar/15
5/95
3/5/105
deadlift on a box
5/245
5/315
5/4/405
abs
sunday 2/1/09
close stance squat
5/135
5/225
5/315
5/5/365
close grip bench
5/135
5/185
5/5/195
deadlift
5/225
5/315
4/405
4/425
4/445
3/4/485
4/445
4/425
abs
tuesday
pause squat
5/135
5/225
5/315
3/5/365
2/5/345
bench( paused)
5/135
5/185
5/205
5/215
2/5/230
4/230
4/225
4/215
rows
5/135
5/225
3/5/275
shrugs
5/225
5/315
5/405
3/5/500
dips 3/5
hammer curl
3/5/50’s
abs
thursday 2/5/09
squat
5/135
5/225
5/315
5/375
5/395
3/5/425
5/405
5/395
ohp
5/95
5/115
2/4/125
3/4/135
deadlift off block
5/225
4/315
5/4/405
dips
3/5
hammer curls
3/5/50’s
abs
sunday 2/8/09
close stance squat
8/135
5/225
5/315
5/5/375
close grip bench
5/115
5/135
5/185
5/5/205 (paused)
deadlift
5/225
5/315
3/405
3/445
3/475
3/3/505
3/465
3/445
dips
3/5
hammer curls
3/5/50’s
abs
tuesday 2/10/09
pause squat
5/135
5/225
3/315
2/5/375
3/5/365
bench
5/135
5/185
4/215
4/230
3/4/245
1/3/245
4/225
bent rows
5/135
5/225
3/5/285
shrugs
5/225
5/315
5/405
3/5/515
curls
3/5/45’s
abs