March 27, 2011:
Speed Bench -
Add minis
10
135x3
145x3
155x3
165x3
175x3
185x3
205x3x2
Incline Dumbbell Bench -
85x5
95x11x2
95x8
Strict z-bar curls -
65x8
75x8
85x8
March 27, 2011:
Speed Bench -
Add minis
10
135x3
145x3
155x3
165x3
175x3
185x3
205x3x2
Incline Dumbbell Bench -
85x5
95x11x2
95x8
Z-bar strict curls -
65x8
75x8
85x8
March 28, 2011:
Reverse Band Squats (average) -
135x5
225x5
315x5
365x3
405x1
455x1
485x1
495x1
515x1
525x1 (Starting PR)
Romanian Deadlift -
135x5
225x5
315x3
365x1
405x1
455x6 (PR)
Captains of Crush -
T: 5
1: 5
March 30, 2011:
Bench Press w/ minis -
135x5
185x5
225x3
275x1
305x1 (Starting PR)
Dumbbell Press w/ vertical grip, deep -
50x40
Seated Rows -
90x10
180x8
270x8
Overhead Press -
135x5
185x3x5
225x1
April 1, 2011:
Speed Squat -
Add average bands
5
135x5
185x2x2
225x2x2
235x2x2
245x2x2
Speed Sumo Deadlift -
135x5
225x5
Add minis
225x1
245x1
255x1
265x1
275x1x2
285x1x2
April 3, 2011:
Speed Bench - Finished in 12 min 4 sec
Add minis
10
135x3
145x3
155x3
165x3
175x3
185x3
195x3
205x3x2
Incline Dumbbell Press -
80x5
90x5
100x3
110x4
110x3
Barbell Curls -
95x8
115x8
135x8
April 4, 2011:
Squat - 75%
135x5
225x5
315x3
355x1x5
Sumo Deadlift -
135x5
225x5
315x5
365x3
415x1x5
Captains of Crush -
T: 5
1: 5
1.5: held 16 sec on right hand, 10 on left. Then 3 reps per hand.
April 6, 2011:
Bench Press - 75%
135x5
185x5
225x4
260x1x5
Dumbbell Bench (vertical grip) -
50x42
Overhead Press -
135x5
185x1
225x1
Seated Row -
90x10
180x10x2
April 8, 2011:
Speed Squat -
135x5
240x2x5
Speed Deadlift -
135x5
225x5
275x1x5
April 10, 2011:
Bench Press -
135x5
175x1x5
Incline Dumbbell Bench -
50x8
60x8
70x8
Dumbbell Curls -
45x8x2
April 11, 2011: Pre Meet Deload
Squat -
135x5
145x5x3
Bench Press -
95x5
105x5x3
Deadlift -
135x5
165x5x3
April 13, 2011: Pre Meet Deload
Squat -
135x5
145x1x3
Bench Press -
95x5
105x1x3
April 16, 2011:
2011 Richmond Open results:
457 squat (meet PR)
320 bench (meet PR)
535 deadlift (meet PR)
1312 raw total at age 19, 227 pounds
A few gay things, the 535 dead got 2 red lights, for what reason I don’t know, video to be posted later. It was solid as shit but the judges just gave a shitty call. Why am I counting it? Because I picked it up, and I’ll base my next meet lifts off of it. 475 squat was fucked up by a spotter who thought I was failing it, I got a 4th attempt, but was too gassed out. The only thing that went really well was bench.
April 18, 2011:
Parallel Box Squat -
135x10x4
Avg. Band Pulldowns -
3 sets of 20
Cable Pull Through things -
35x10
April 20, 2011:
PVC Bar w/ plates hanging off of bands -
50x10
100x5x2
100x10
Good Mornings -
135x10x4
Avg. Band Pulldowns -
3 sets of 20
April 22, 2011:
Parallel Box Squat -
135x5
185x5x3
Bench Press -
135x5
185x5
Arnold Press -
50x10x2
April 25, 2011:
Squat -
135x6
Add 120 lbs of chain
135x5
225x5
275x3
315x1
365x1
405x1 (easy)
435xF (gay)
Stiff Legged Deadlifts, 2 inch wider grip -
135x5
225x5
315x3
365x3
405x1
465x5 (the 6 wasn’t there today)
Seated DB Powercleans -
20x8
30x8
40x8
Back Extensions -
2 sets of 12
Front Squat Holds -
135x10 seconds
225x10 seconds
315x10 seconds
405x10 seconds
April 27, 2011:
Floor Press -
135x5
185x5
225x3
275x2
315x1
335x1
355xF (sucked ass and failed it, but form held the whole time)
Dumbbell Flat Bench -
50x10
70x10
80x15
80x13
80x16
JM Press -
65x10
85x10
Seated Rows -
90x10
180x6
270x6
PVC Bench w/ hanging plates -
50x10
100x10
April 29, 2011: 40%
Speed Squat -
135x5
185x5
190+80 lbs of chain: 12 sets of 2
Speed Deadlift -
135x5
225x5
225+80 lbs of chain: 12 sets of 2
Great speed/form today.
April 30, 2011:
Speed Bench -
135x5
140+80 lbs of chain: 12 sets of 3
Bent Over Rows -
135x5
185x5
225x5
Barbell Curls -
95x8
115x8
135x8