Friday, January 30, 2009


This month is all singles for max effort work. We have done triples and doubles with this same exercise one and two months ago. This is an all time record for me. So things are working so far. My bodyweight was up to 260 last week. Now that our baby is born we are not eating as muh junk. I will try and take off 5-10 pounds before my next meet. I would like to compete at 242.

SSB box squat 13 inch box with foam on top.
Here is the video my squatting today.

365, 405, 455, 495, 515x1 miss with 535

arch back good mornings
135, 225, 405, 495x6

short strap (outside of plates) reverse hypers
295 3x12

stability ball leg curls

barbell lunges
135 2x8 each leg.

Later today
ab wheel, band leg curls

Wednesday, January 28, 2009

1/28/09 Training log

Speed bench with monster mini band 185 6x3

Ass boards or a version of tricep death (2,3,4 boards with band still on)
225 x 2 reps on each board
255 x 2 reps each board
275 x 2 reps each board

Next three done as a circuit
rotator bar pulldowns 170 3x12
barbell shrugs 275 3x15
curls with ez bar 70 3x12

This evening will be band pushdowns, band pull aparts and leg raises.

Tuesday, January 27, 2009

Training 1/27/07

This is the first week of this training cycle and I am preparing for a meet that is about 12 weeks out. I will write a review of the last few months of training later to get you up to speed.

Morning workout

Speed squat green band and 2 chain. 315 6x2
speed pulls against monster mini 315 5x1
short strap hypers 9strap outside of plates) 240 3x10
pulldown abs 3x10

Video of squats and deadlifts.

24kg kettlebell swings against purple band 3x12
green band round back gms 3x12

I am pushing with my feet first instead of my head. That is why you see my hips come up first in a number of my squats. We just finished using the rackable camber bar so that may have something to do with it. I am also working on lowering my box height. I took out one rubber mat for this three weeks and will remove another for the next three. I need to push up my ab and hamstring work more. I have upped my quad work which has helped my deadift so that will continue.