4/1/15
Overhead Press:
45 x 10, 65 x 10, 95 x 10, 160 x 3, 180 x 3, 200 x 3
Kroc Rows:
4 sets x 10 reps x 100
Underhand Lat Pulls:
4 sets x 10 reps x 120
Face Pulls:
4 sets x 10 reps x 80
CG Bench:
135 x 10, 185 x 5, 205 x 5, 225 x 5
One Arm Extensions:
4 sets x 10 reps x 40
Rope Pull Downs:
4 sets x 20 reps x 105
Reverse Rope PD:
4 sets x 20 reps x 80
I started out a little sluggish, but things got better as it went along.
I am in awe of your capacity.
Keep killin’ it.
I think lifting weights is good medicine. So many times I have felt and lifted as you did above, feeling sluggish at first and kicking ass the more I lifted. Nice work.
Sorry Im late on this, congrats on the record breaking bench! so damn close to the 400, I agree you probably would have had it if you didnt have to expunge energy on a 4th lift. I have no doubt this summer you will surpass this meets numbers. Congrats bro!
Another sword story!
Congratulation on your meet. There are always those unpredictable things that happen at meets. That’s why I don’t hold gym records in the same esteem.
Thanks y’all. You’re correct Snap. Its a whole different animal all together. I’ve had some great lifts in the gym, but a meet is something else. Luckily I made some mistakes that can be fixed in both my training and the day of the competition.
4/2/15
Front Squats:
135 x 10, 185 x 5, 225 x 5, 245 x 5, 275 x 5, 315 x 5
Lumberjack Squats:
45 x 10, 90 x 10, 135 x 10, 90 x 20
Seated Leg Curls:
4 x 10 x 135
Treadmill: 15 minutes
The last set of front squats was pretty ugly. It’s been a while since I’ve used them. I tried the lumberjack squats. I think they are a nice change of pace. I was surprised how hard 135 (3 plates) was to complete. It looked pretty easy sitting on the floor.
Swords and world records. Great work.
Thanks. It was not as good as I wanted by a long shot, but there is plenty of time to get better.
4/6/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 325 x 5, 315 x 3, 300 x 2
Bench With Band:
1 set x 4 reps x 250
Cable Crossover:
4 set x 10 reps x 50
Super Set:
Svend Press 4 sets x 50 reps x 2 plates
Band Flies 4 sets x 50 reps
I felt really weak this morning. I woke up and the room was spinning. I got there and did not feel well at all. I ate a protein bar during my warm up, and that seemed to help. All that considered, today was not bad for not being 100%. In the end I think part of it was allergies. My eyes are really swollen right now.
Allergies are the real crippler. Hope the yuk passes soon.
Yep. It’s a little better today.
4/7/15
BB Curls:
45 x 25, 65 x 10, 95 x 10, 115 x 10
Concentration Curls:
4 sets x 10 reps x 35
Rope Curls:
4 sets x 10 reps x 65
Poundstone Curls:
55
55
One Arm Side Raises:
4 sets x 10 reps x 35
One Arm Press:
2 sets x 10 reps x 40
2 sets x 10 reps x 45
Seated Pulls:
4 sets x 10 reps x 200
Face Pulls:
4 sets x 10 reps x 80
Damn, I want to win one or more of those. Nice!
Sword pics! Impressive!
Thanks. I think they are pretty sweet too.
4/10/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 3, 315 x 1, 360 x 5, 415 x 5, 460 x 1
Rack Pulls:
415 x 1
460 x 1
510 x 1
565 x 0
525 x 1
Laying Leg Curls:
4 sets x 10 reps x 135
My plan is to continue somewhat light with deadlift, doing a 5/5/1. I then want to hit rack pulls at a much heavier weight. I’ll continue on this path until its time to start getting ready for the August meet.
I lost my grip on 565 and did not lock out. Because of that I dropped to 525. I’m lifting at just below the knees (mid shin). My hope is to get used to the bigger weight and build up some grip.
Your numbers are fantastic, I have no doubt your plan is only going to make them even more so.
Thanks. I’m feeling pretty good right now.
4/11/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 330 x 5, 320 x 3, 305 x 2
Bench With Band:
255 x 4
Cable Crossover:
4 sets x 10 reps x 50
Svend Press:
4 sets x 50 reps x 3 plates
Things felt good this morning. I’m thinking once I get to 340 x 5 I’ll deload, and get with it again.
You are inspiring me to get back to doing Svend presses. I think after this meet coming up I will incorporate them back in to my work.
I just like to throw them in at the last thing I do. I think it’s just a good way to really exhaust the pecs.
4/12/15
Reverse OHP:
45 x 10, 65 x 10, 95 x 10, 115 x 10, 135 x 10, 155 x 10, 165 x 10
Lat Pulls:
4 sets x 10 reps x 100
One Arm Press:
2 sets x 10 reps x 40
1 set x 10 reps x 45
1 set x 10 reps x 50
Seated Pulls:
4 sets x 10 reps x 200
It was 45 minutes and out. I considered not going this morning, but I knew guilt would get to me. I’ve got a lot of goals, and I would hate to waist a day.
4/15/15
BB Curls:
45 x 10, 65 x 10, 95 x 10, 115 x 10
Hammer Curls:
4 sets x 10 reps x 50
Rope Curls:
4 sets x 10 reps x 65
Poundstone Curls:
55
50
Standing EZ Bar Ext.:
75 x 12, 95 x 12, 115 x 12, 75 x 30
One Arm Ext.:
4 sets x 10 reps x 35
Rope PD:
4 sets x 20 reps x 95
Kickbacks:
4 sets x 10 reps x 35
My back has been messed up for a couple days. It’s feeling much better today. If things continue, I’ll try some squats tomorrow.
4/16/15
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 410 x 3, 430 x 3, 470 x 3
Rack Pulls (Sumo):
415 x 1
465 x 1
510 x 1
565 x 1
495 x 3
Leg Extensions:
4 sets x 10 reps x 220
I think squats fixed my back. My lower back has been jammed up for a week. I also have a pinched nerve in my upper back. After my 225 warm up set I stood up and my entire spine cracked. I felt better right away. I still have the pinched nerve, but that will go away with time.
Rack pulls are from just below the knees. I’m going to try sumo rack pulls on squat days.
