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.
Thursday, April 26, 2012
Thursday, April 19, 2012
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.
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.
Monday, April 16, 2012
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 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.
Tuesday, April 10, 2012
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.
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.
Monday, April 9, 2012
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.
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.
Thursday, April 5, 2012
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.
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.
Tuesday, April 3, 2012
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.
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.
Monday, April 2, 2012
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.
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.
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