12/1: Today is 90% Bench Day
Bench
135x3
225x3
Pause for 3 seconds, then press
275x1
315x1
340x1
365x1
370x1
Suspended Chain Good mornings
135x3
225x3
250x3x3
12/3; Today is 90% Squat day
Squat
185x1x3
225x1
275x1
added wraps
315x1
added belt
350x1
375x1
405x1x2 Felt pretty good. Surpassed last meet PR by 4Lbs.
DL w/EFS mini bands
315x1x5
Didn’t have time to do Bench press. Will hit that tomorrow or Sunday.
Felt a little beat up in the hips and hammy’s so decided to make today 92-95% Bench day on international bench day:(
12/6
Bench (All pause n press–2 sec pause)
185x3
225x1
275x1
315x1x2
365x1
380x1
390x0 got buried. 380 sapped all of my strength. Oh well, got my project minimum so I’m happy with progress.
Suspended Chain GM’s
225x3
275x3x2
These are becoming easier and If I keep progressing I will def keep these as a staple to my training program.
12/8: Decided to use reverse band techniques in order to get a feel for heavier weight as I peak for my next competition. Today, I only had enough energy to knock out a few sets of dead due to diet restrictions. My military PT test is next week and I am trying to ensure I meet the standard for the waiste measurement; my biggest/hardest component to tackle.
Deads:
245x1
335x1
Added Green Bands
535x1x2
560x1
585x0 Got stuck at lock out. I am sure I would have made a better attempt if I was fully fueled but oh well, one of those days.
535x1
The bands took about 100-135 off the floor but I had the bands set up where the weight dropped to 100% right below knee level. Really felt the drop in weight and had to drive hard with heals and hips.
After deads, hit the steady state cardio and called it a day.
12/11: Decided that from hence forth I will use chains to overload in order to progress.
Squat (50lbs of chains)
135x3x2
225x1
250x1
275x1
315x1
Added wraps, no belt
350x1 In October, I hit 340 without wraps but used belt. The only thing I can say is my nutrition has been different in order to decrease my waist size. However, it did not feel like I needed a belt. Decided to stop here in order to progress here for the next Month before meet time Jan 23rd.
Past my AF PT test on 12/14
BW: 236
Waist: 38"
Pushups: 50 in 1 min
Situps: 54 in 1 min
1.5mile run: 12:49 in 30 degree weather. Hardest run ever due to the inability to breath and nostrils closing up. Oh well, I pass!
12/16;Bench Press Day:
135x3
225x3
275x1
315x1
370x1 Ass came up off bench and weight came up slow.
Added Bands for Reverse Band
370x4
405x2x3
12/18: Squats
135x1x2
225x1x2
275x1
315x1
Added Band for Reverse Band Squats
405x1
430x1
Added Belt
460x1x3
Added Knee Wraps
500x1
Bench Press with 50Lb Chains
135x3
225x2
275x2x3
12/19:
Low Box Squats with 150Lb of Tension
Barx1
Barx3
135x2x3 used these to warm up for DL’s
DL’s
405x1x3
500x1
Added Bands for Reverse Band DL’s
550x1
570x1
Got rid of Bands used straight weight
500x1
12/21: Today’s focus is on squats. Didn’t have time to hit DL’s and my right hip is in pain so cut it short.
Squats:
185x1x3
225x1x3
275x1
315x1
Added Bands for Reverse Band Squats
405x1
Added Belt
455x1
Added Knee Wraps
500x2 Was very mental for me to push past 1 but felt I had a 3rd. Talked myself out of it. 500Lbs on back will make you think twice If you are not used to it. Next time I hit these will go for more reps and see if my hip is doing better. Started to feel it at 455.
Wanted to go up to 530 but right hip and legs were talking to me. Probably would have pushed through pain with a training partner but oh well.
Decided to eat and enjoy the holidays and not workout and rest. Felt good.
Back to business
1/3:
Squat
135x3
225x3
275x3
315x1
365x1 Opener for meet
410x1x2
Bench
135x10
225x5
275x3
315x2x2
DL + 60Lbs of Chains
315x1
405x1x3
Had to take time off due to Doctoral studies. Due to my studies, I missed my competition on the 22 of Jan. So since I did not hit my goals on the platform, my goals are still the same and my training percentages will be based on my goals of 450/410/615.
One thing I did learn is the program I was using ran me into the ground. Hitting the big three on the same day no matter what the percentage was took its tool on me later on. the week prior to comp, eventhough I was not lifting due to studies, I was not feeling it. My body and mind was not there; blessing I guess.
Oh well, back at today and I felt good. I decided to hit one of the big three and also hit some accessory movements. Plan on hitting comp in April.
1/26: Squat day
Squats(60Lbs of chains)
135x3
185x3
225x3x5
Standing press
135x5
150x5
150x3
Curls for the girls 6 sets of curls descending down to a set of 2.
Facepulls 3 sets of 10
Had to take time off due to Doctoral studies. Due to my studies, I missed my competition on the 22 of Jan. So since I did not hit my goals on the platform, my goals are still the same and my training percentages will be based on my goals of 450/410/615.
One thing I did learn is the program I was using ran me into the ground. Hitting the big three on the same day no matter what the percentage was took its tool on me later on. the week prior to comp, eventhough I was not lifting due to studies, I was not feeling it. My body and mind was not there; blessing I guess.
Oh well, back at today and I felt good. I decided to hit one of the big three and also hit some accessory movements. Plan on hitting comp in April.
1/26: Squat day
Squats(60Lbs of chains)
135x3
185x3
225x3x5
Standing press
135x5
150x5
150x3
Curls for the girls 6 sets of curls descending down to a set of 2.
Facepulls 3 sets of 10
Hey Sarge,
How you doing? I noticed that you lost a heck of a lot of weight from your earlier pics and vids. Now you’re looking good and the strength’s still there. So you thinking of giving up powerlifting to do a bodybuilding show eh? =)
[quote]Bear943 wrote:
Hey Sarge,
How you doing? I noticed that you lost a heck of a lot of weight from your earlier pics and vids. Now you’re looking good and the strength’s still there. So you thinking of giving up powerlifting to do a bodybuilding show eh? =)[/quote]
LMAO! I will never sell my soul for a pair of tight trunks. I just had to lose the weight in order to meet the new military weight and waist measurement standards.
I hit a stall at first but I broke through when I tweak a few things about my technique.
thanks!
[quote]Bear943 wrote:
Hey Sarge,
How you doing? I noticed that you lost a heck of a lot of weight from your earlier pics and vids. Now you’re looking good and the strength’s still there. So you thinking of giving up powerlifting to do a bodybuilding show eh? =)[/quote]
LMAO! I will never sell my soul for a pair of tight trunks. I just had to lose the weight in order to meet the new military weight and waist measurement standards.
I hit a stall at first but I broke through when I tweak a few things about my technique.
thanks!
1/31: After 3 days of being knocked on my ass with the flu hit the gym today and had to do push/pull
Bench(w/120-150Lbs of tension)
Barx3x3
135x3
185x2x5
Incline Bench Press
225x8x2
275x2x2
Deadlifts with EFS short bands
225x1x3
330x1x5
Wide Grip Pull-ups
Dont know how many, just kept doing them until I could pull anymore. Reps ranged from 12 to 1. Just kept going.
2/7: good to be back at gym after being snowed in for 7 days.
DL (75% of training goal max with 50Lbs of chains) (All DL’s were done with a stop and reset NOT touch-n-go)
245x3
335x2
450x2x2
removed chains
450x2
Bent over rows
245x10
315x6
340x6x2
Weighted situps with 45Lb plate, 35Lb plate, 25Lb plate
2/9; ME Bench Day (Reverse Band Bench Press)
135x10x2
225x1
275x1
315x1
Added Bands for Reverse Band
405x1
435x1x3
Hanging Cleans:
Worked with 135Lbs and did a shit load of singles for 20 minutes straight. Heart rate was sky high, but felt good.
2/14: ME Squat Day… Today was a great day
Squat:
205x3
225x2
275x1
320x1
Added Knee wraps
370x1
Added Belt
410x1
Added Bands to do reverse band Squats
500x1
550x1
Removed Belt, knee wraps and used knee sleeves
315x5
315x4
225x10
2/20: Been busy with life in general this week. Started doing BJJ which is a great conditioning and strength workout.
Max Effort Bench with 60Lbs of Chains
155x3x2
245x1
295x1
300x1x2
Max Effort DL with 60Lbs of Chains
225x1x2
315x1
405x1x2
460x1
485x1
Removed Chains
505x1
