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.