way behind

friday was squat hell with the ssb
goal was 5 doubles adding chains each set then hit a single
5plates+60*2
5+120*2> backed down to 4 plates
4+180*2
4+210*2
4+240*2
5+240*1
5.5+240*1

Sunday was shoulder work, I dont remember much there

Monday 3" block pulls
work sets
635*1
725*1
765*.95> got on my toes and fell forward at lockout, the pull is getting there

speed squats
5*3

abs and reverse hypers

Bench night
squat bar press off a manpon against doubled purples
bar*5*2
145*3
225*3
315*1
375*2>pr

dbell extensions
3 sets

jm's
3 sets

machine incline
120*12
160*12
200*12

shrugs
2*20> these hurt my rib

becca has done very well
last night she added 20lbs to her hard triple from last week, she also hit 125 for an easy triple off the 2 board where as last week it was a hard fought single.  Next week we max single these and see where she is. 

me night

Bench for me and lower for Becca
I decided I needed to do some overload in my shirt to really shock my CNS.  I used my old phenom that is pretty much on its last leg (Ive got a new one that I will get tightened up).

raw warm ups (used squat bar)
255*5*2
345*3*2
455*1
545*1
add shirt
635*1>3 board
went to manpon
725*1
815*1
2 foam
865*1> shit got nuts right there

dbell incline
60*15*2
70*15

rope pushdowns
3 sets

band pushdowns
3 sets, feel good today

Becca
low box squats, she worked up and missed a weight then came back and got it for a tripple

she followed that with k-bell swings, band good mornings.  This is just the start of training, so far Im proud of how she is handling the increased volume.

catching up

Here are the highlights of the last few since Ive been out of town for work

Me bench worked up to a close grip incline of 415(pr)

Friday squats I did 3blues.  I did 325*2*2,375*2,415*2*2, 465*1, 515*1 last two with wraps.  I had little sleep and was worn down from flying in that morning.  Every set hurt unracking due to a rib injury.

Sunday I didnt do anything, the rib was really killing me.  But in other news we started Becca on a new program.  She did 105*2*10 on the squat and 135*1*10 on the pull.  Its a beginner westside template.  We worked hard on the form on the squat and we have her pull looking much better.  The plan is for her to do a small meet this summer to get a baseline to really start competing next year.

Tonights work
I did some tugging
545*5*3 in suit bottoms.  The rib finally quit hurting!
Speed raw free squats walked out with ssb
215+60chains*3*5sets
csr 3*12
reverse hypers 3*10

Becca did 2 boards making small jumps working up to a heavy set of 5 then a set of 3 and finally a single
bar*5*2
55*5
65*5
75*5
85*5
95*3
115*3
125*1

she then did some lat pulls but she stopped there due to a biceps strain.  The increased volume will really help her get the muscles firing correctly.  I was really proud of her today and the way her form has improved on the bench press.  Every rep looked the same and and once she gets used to shock of the heavier weights her strength will take off.  Me bench for me Wednesday and Me Lower for her.    

ME Lower and a few things

Ive decided to do APF Seniors.  Ive been to big meets and failed but this one here is the biggest Ive ever attempted to do.  Im going to work my ass into the ground these next 6 weeks and I plan to post some prs in every lift.  I really want to total between 2325 and 2400.  I will need to have all my shit in one sock as my daddy would say to hit those numbers.  Im going to work with the King himself Donnie T on my squat, I have the bench dialed in pretty good and I will run another mini cycle on the deadlift program that Ive been doing.  Last night I did some good mornings from a low chain just for a change of pace.  It was an off night (rib out) but I managed a pr and got some decent upper back work in. 

GCB good mornings
155*5*2
245*1
335*1
425*1
515*1
565*miss

speed pulls with purples doubled to the front of the platform.
315*3 sumo 315*3 conventional

CSR
3 sets of 12, working on doing a slight shrug at the top

Palms Facing Lat Pull
3 sets

V handle standing pull downs
3 sets

done.  Benching tonight since I will be out of town until Friday.  I want to hit 425 off the incline. 

Back to having fun

Squat night

I was a little mixed up as what to do with a meet in just a few weeks.  I looked at Marc Bartleys log on elite and seen they did 2 blues then a few sets with a reverse green so I thought damn that looks fun Ill do that.  So here is how it went

warm ups
bar*5*2
add blue
*3
add second blue*3

add briefs 2 blues on from here out (used some light knee wraps on a few sets due to a little soreness in my knees)
145*2
235*2
325*2
415*2
505*2
add reverse green and knee wraps
595*1>smoked
685*1> smoked
745 smashed.  Spud said he hit 735 in his log, I wanted to beat him but I got smashed, weight was controlle don the way down but when the bands kicked in and the reversebands quit helping I was toast! 

finished up with some leg extensions and hip work.

Went to a local meet for high school lifters and helped Saturday.  It got the juices flowing again but now the APF state chair is asking me to do his meet next weekend which I really want to do, plus I will save money by not having to go to KY.  I will decide tonight on what Im going to do.  Part of me wants to go to KY to see friends and lift since Ive sent my entry in, but part of me wants to lift here and qualify for APF seniors which has turned into a huge meet and is right by my house.  I will know after tonight what Im going to do. 

Bench night

First time in the shirt in over a month.  I wanted to hit my opener and second off a 1 board
warm ups
bar*5*2
135*5
245*5
335*1
425*1
add shirt (new phenom)
515*1>3 board
605*1>2 board
655*1> 1 board
put on old faithful
705*.9999off a 1 board> I locked it out but it wasnt clean as the bar dipped at the top towards my feet.  Im counting it though

New shit I get a fair bit of pop but I need the sleeves brought in a 1/4" and it will be perfect.  The old shirt I think Im going to finally retire after this meet.  Shes just worn out after all Ive been using it since December of 2009.

finished with pump up tri work(I dont do crap after shirted benching, Im usually spent)
rope pushdowns
60*3

over head extensions
3sets

blast straps triceps
3 sets

tried some blast strap curls but left biceps was already cranky.  Good day there.

Deadlift day

I felt like doing something a little different so I decided to pull a raw conventional single

Some notes before I post, warm ups felt good until 405, I felt a pop in a rib and new it was going to be a long day for pulling.  I gutted it out though

135*5*2
225*1*2
315*1
405*1
495*1
585*1
615*1> all time conventional pr.  My best before was 605 with a suit and I havent pulled conventional since November/December.  I will be working harder on this after the meet.  I just wasnt firing the muscles in the right order.  I think Im going to do a run through of a mini conventional cycle starting in May.

rack pulls against bands
255*1
345*1
425*1
525*1
miss at 705, I had Blake push my rib in and new I only had 1 set left but this was to much.

blast strap rows

Rebecca benched and had an ok day.

she hit an easy 95 with a close grip and then hit it for an easy 4 reps(rep pr).  she then did some machine chest press and plate raises.  She has a shoulder issue from a prior job.

Shoulder day

Lowered our pins today to eye level
bar*5*2
145*3*2> dropped the bar on my head due to being a dumb ass and didnt get much done (I felt a little concust)
235*3
285*3
325*3

machine shoulder press
3*10 with 200lb stack

side lateral raises
35*10*3, went both arms at the same time.  this made it hard and I couldnt cheat on them

face pulls
3 sets

I was done, by this time my head was killing me.

Rebecca had a pretty good day.  She wants to do a meet in November I will start keeping her training here since she is completely new to training.

Deadlifts
135*3*5sets
185 for 2 singles

good mornings
115*3*3
155*3

CSR
3 sets

She is just starting and right now we are working allot on what muscles to fire first and form in general.  We stopped there due my head and she had to get her classwork done before work.

squat night

Im a little ran down right now and with a work trip and the meet coming up  I wanted to get in one last day in the suit and have 2 workouts not in it to give me 3 weeks before the meet.  I set the chains at depth and decided to take my opener straight weight then a reverse band set with my second and thirds.

warm ups
bar*5*2
add briefs
265*1
355*1
465*1
555*1
add belt
645*1
add suit
735*1
full gear
875*1> opener, not as clean as I would like but I stood up with the bar uneven on my back
935*1 RB nice and crisp
965*1> again solid rep, had to really arch hard half way through on the way down and nearly cut it high but I fought it down and the speed up was pretty good.  Im good for more then this but Im not going to do anything crazy, I want to go 9 for 9 or 8 for 8 and have a really good meet

finished up with
leg extensions
leg curls
and hip[ work

Me Bench night

Decided to do some floor press (good mid range movement for my long arms) against bands
we used the squat bar with fat grips which made things a little more of a challenge.  Its hard to flare with the fat grips and lockout weights as the bands kick in
warm ups
bar*5*2
add fat grips and bands
bar*5*2
145*3
235*3
work sets
325*1
375*1>added wrist wraps here
415*1> good one I had to fight out this one.  The guys werent sure if I could lock it out then finally I was able to turn on it and it was locked.

close grip straight floor presses
145*10
235*10
325*10

Tris and pecs were smoked but I couldnt stop there

rope pushdowns
3 sets of 12-16

rolling d-bell incline extensions
3sets of 10

light incline flys
3sets of 10

good day, I feel really good about where every lift is.  My squat I feel like is off the most of the 3 and Ive only got 3 workouts left until the meet.  I want to do some more gear work this week and hit the opener solid next week with a reverse band set.

Hardest pull day ever

today was the day to pull 605 for 3 sets of 3, I had taken a break on this program and jumped right back into where it left off so my conditioning for the heavy triples was down a little bit.

warm ups
135*5*2
225*1
315*1
405*1

add suit bottoms and belt and right to work
605*3> these sucked from the first rep on.  I goofed and made to big a jump, I shouldve hit 495 for a single instead of jumping 200lbs.

605*2.5> Major set up issues, I reset after the second and didnt really set up good and the lockout was shitty

by now everyone in my group was done pulling and I was pissed.  I dont like to get all hyped up before I lift I like to sit, close my eyes and focus on breathing in through my nose and visualizing what I need to do.  Usually when i do this I feel like I get to the place I need to be to get shit done.

605*3> first two were speed pulls, I got my but a little high on the third and had to grind it out but this was by far the best set and the last rep I had to work for which is how its supposed to be.

ssb squats
1plate*10 back squat
1plate*5 front/zercher squat *5 back squat
1.5plates*5 squat morning

sledge hammer work 1 set of 10-15 swings with each side

reverse hypers
3 sets

I needed to do more but I got tied up coaching Jamison who showed up late.  I have allot on my mind with lifting at the moment and a few questions I need to ask myself.  I will be trying to get answers to them and there needs to be some adjustments made to the group for us to really maximize our potential.

shoulder day

I didnt want to do any heavy over head barbell pressing today since I may shirt up in the new shirt this week against some bands.  I will def be shirting up on the 4th in old faithful and taking my opener and second to a 1 board.  Here is what I did today

machine shoulder press
130*10
170*10
200*15*5

seated d-bell presses
50*10
60*10
70*15

side laterals with k-bell
35x10x3 sets each arm

face pulls
60*12*3sets

d-bell rear delt flys
3 sets

Biceps work
k-bell hammer curls
35'sx10x3

rope curls
60*15*3

done.  Biceps didnt have as much pain as in the past.  Tonight is set to be the hardest deadlift night of my life, Im excited to see what happens.

Not the squat day I wanted but things are looking up

warm ups
bar*5*3
add briefs and chains set slightly above parallel
265*1
355*1
465*1
555*1
add belt
645*1
add suit
735*1
add wraps
885*1> around opener
955*miss, poor form weight felt light

lunges
2 sets forward and backwards

leg extensions
3 sets

leg curls
3 sets

Good day, cns is a little run down, Ill take a light week next week then hammer it until the meet

this week
shoulder day
seated pin press just above the eye
145*5*2
2353*2
325*3
375*3>pr
415*3>pr

finished with various shoulder and bicep accesory

me deadlifts
reverse band pulls
245*2
335*1
425*1
515*1
add suit bottom and belt
605*1
straps up
695*1
add straps shitty bar
735*1
785*1

rack pulls against 200lb of bands
245*3
335*.3
425*3
515*10

finished with hypers and abs


ME bench
close grip half board
135*5*2
225*3*2
add 1/2 board
315*1
405*1> fast
455*1> my descent is very fast now almost too fast as it appears Im bouncing off the boards but im not meaning too.  This is really an awkward grip for me, the increased shoulder strength is paying off huge

timed d-bell incline
50*45sec
50*30sec> cut it here pec was knotting up

tricep pressdowns
5 sets to failure

Spent to long between my main movement and accessory and got cold.  Need to be doing something while guys are in their shirts to make sure I dont get cold.  That happened twice this week.

first squat night back

I really wanted to work very hard on hitting supper deep squats

I had Blake call me lower then normal and brought my stance in

warm ups I forced depth on every set
265*1
355*1
465*1
555*1
645*1
full gear
735*2
825*2> very proud of this squat, I will work up heavier in a few weeks

stiff legs
3 sets

leg curls
3 sets

hip work on reverse hyper
3 sets

first day back

I wanted t o get in and hit a small pr on the reverse band bench and shut it down

warm ups felt pretty good and I worked up to 525 for an easy triple, I then went 575 and 635 for a 20lb pr.

I followed this up with 50lb dumbbell presses for time and triceps work.

My mental state is whats holding me back at the present but it seems to be better all of the sudden.  Ive got the fire while im in the gym, Ive just got to keep on meet day

shitty showing

I worked really hard on squat depth this cycle only to blow it come meet day.  I learned allot anytime I fail but what I learned the most is I need my strength in my head to match the strength of my body.  The only thing separating me from the guys at the top is the mental game.  I will be working on this over the next few weeks before I drive off to KY to make up for my failure.  Some changes I need to make in training are to lower my chain heights for my squats and to have a consistent deep depth call.  Ive been doing this way to long to let little stuff hurt me like I did Sunday.  Tonight is the first real work back in the gym and Im pumped to get back after it.  Im not going for anything crazy in KY like I was this past weekend but Im going to get my pro total and work on things from there.