Monday, May 28, 2012


Do not try this at home I am a trained professional!

Tuesday, May 22, 2012

Training log week 2

Speed bench week 2
body weight 235.1

mini band + 155, 3 reps per set, 4 sets per cluster, 4 clusters
same rest as last week. 16 total sets

This is video of my last cluster

A1 bradford press
95x8, 115x8, 135x8, 150x8

A2 kroc rows
70 x 25,25,20

B1 TRX extension 4x12

B2 seated incline curls 4x8

C1 band pull aparts 2x50

C2 dumb bell flys 15 2x12

Max effort bench week 2 5/20
Bodyweight 236.1

4 inch camber bar 2 board press
223x3, 273x1, 293x1, 310x1, 326x1
336x1, 346x1 (PR)

Foam press close grip
225x8, 273x8, 293x6

band rows
grenade extensions

Training log update week 1

Speed bench week 1 
body weight 237
We will be very busy this summer and I figured this a good time to try and drop more bodyfat, work on my raw strength and wait to do a meet until this fall.

Mini band 155 bar weight 3 reps per set. 3 clusters of 4 sets per cluster.
15 seconds rest between sets, 1 minute rest between clusters. 12 total sets.

A1 Bradford press
95, 115, 135, 145x6

A2 kroc rows
70 x25, 25

B1 trx extensions
x12, 12, 12

B2 seated incline curls

C1 band pull aparts

Max effort week 1 (5/12)
Incline bench
135x5, 185x5, 223x2, 253x1, 273x1, 293xmiss

Close grip off foam pad
275 2x8

A1 single arm band row  3x8

A2 face pulls 3x25

A3 band grenade extensions 3x15

Friday, May 11, 2012

Reverse band bench 5/11/12

5/5 Max effort bench

Reverse onyx relentless band from elitefts
deload was about 310 at the bottom
360x3, 399x3, 449x3, 469x3, 489x1
508x1, 530x1, 550x1, 568x1
There might have been a little more in the tank but this is a pr and my shoulder was not feeling real good.

jm press
135x6, 155x6, 177x6x6

neutral grip pull ups
3x5, 3

BB curls 3x12
meadows rear flys 3x20

5/2 Speed bench
Using elitefts short resistance bands monster mini
155 7x5, 185x1, 205x1

Grip was thumbless at the smooth
185x3, 205x3, 225x6, 6

A1 bb rows 185 4x12
A2 rolling db ext 60 3x12, 10

B1side raise 3x15
B2 db curls 3x15

C1 db powercleans

Tuesday, May 1, 2012

Shirt work 4/29

We had enough people to spot this weekend so I decided to put on my bench shirt for the first time since the UGSS at elitefts. The video from that day is below.

I am a 3-4 pounds lighter but I think it is mostly body fat that I have dropped.  This to me shows I need to get in my shirt more often. I also think a new shirt, same size minus the grid stitch might be better.  The cleaner I get it down the faster my press tends to be.

Raw work

3 board 360x1
add shirt
399x3 - very ugly but only 405 and no where close to touching.
449x3 much better
471x2 and missed on 3rd
500x a very ugly 1

I finished up with jm press 155 3x5
neutral grip pull ups 3x5

If I decide to do a meet in June I need to get this ironed out real fast. I feel the strength is there for a pr but I need it dialed in an get 500+ in my hands for the next few weeks.

Thursday, April 26, 2012

April training update

I need to do a meet and I am looking at one in June. If I can get enough shirt work done I think I can hit a pr. I will get some help to dial it in about two weeks out at Learn to Train.

Week 1 and 2
I will leave lower body stuff out for now. I do goodmornings on one day and pause squats on the other. Nothing heavy so I won't waste the time.

DE upper
Short monster mini bands about 90 pounds at the top and 70 at the chest.
155 bar weight for 6 sets of 5 on week one and seven sets on week 2. Both weeks I took two singles.

225 week 1 x6, x4 and week 2 3x5

A1 barbell rows
185 3x12

A2 rolling db extensions
60 3x12

B1 DB side raises (shockwave)
15-30#s 3 reps each (15 reps per set)

B2 DB curls (shockwave)
20-40#s 3 reps each (15 reps per set)

Db power cleans
17 3x15

ME upper
I was out of town and I went to a health club. I hit 315 for 4 singles. Then some hammer strength row machines. Decent pump but nothing major and it will all change this Sunday.

Carb back loading update

During my last deload (week of the SPF Women's PRO/AM) I finished my prep phase for Carb Backloading (CBL). Now I have been eating that way for over a year but when we started we have few details and started very simple. We got results and peaked at about 6 months. At that point I did not progress any more until the CBL ebook came out. That was late in 2011.

Since the start my body weight has only dropped nine pounds but my waist has dropped three and a half inches. My strength is the same or better and best off I just look better. I think this is a fairly easy way to live and lean out. You can cheat and not feel too bad and get back on track fairly easily. I still have a long way to go but eating pretty much what I want, getting leaner and stronger it is a no brainer. If you look at the ebook you will go it is $80 that is crazy and just forget it. I think the ebook comes with lifetime updates and you get access to a forum where you can get help from other back loaders. It also sounds too good to be true but I promise you it is not. This is the way my wife and I live. This is not a diet but a lifestyle.

If you need more proof check out how my wife has transformed. This is her article on dangerously hardcore.

Thursday, April 19, 2012


I just want to say great job to my wife who did a fantastic job even with a messed up back at the SPF Women's PRO/AM.  I am not going to do a recap as you can read hers on It was one of the best run meets I have even been involved with.  The flights were posted the night before, the equipment was top notch and the meet ran almost on time. Great job to Laura Phelps for putting together a great meet.

I will write more later about her making weight using carb backloading.

Tuesday, April 10, 2012

Week 3 of March/April 2012 cycle

Wed April 4th

Each week I have used a micro mini band and added chain each week for this bench cycle. This week I use about 3 set of chain. I have not weighed my big chain but it is bigger than standard used for lifting. My other chain totals 28 pounds.

Speed bench 
135 9x3

Pin press

A1 fat man rows 4x12
A2 Tates 40x10, 55 3x12, x8

B1 shrugs 225x15, 275 2x15
B2 hyper curls 2x20

The shrugs resulted in a headache for 4 days. I am sure that is not the only factor but it did the most damage.

Lower body
HIIT on spin bike for 12 minutes

wall sits
weight vest (20)
+16kg kettlebell 2x30 sec, 24 kg 2x30 sec

A1 Leg curls with 20 pound ankle weights  4x25 each leg
A2 plank 4x30 sec

B1calf raises 2x15
B2 roller hypers 6 plates 2x8

Wednesday, April 4, 2012

Max effort bench April 1 2012

My carb backloading is tightening up and body weight is down to 239 but my strength is still up. I will be doing a prep phase starting Tuesday though my deload week. This is going to suck but will fine tune things and jump start more progress.

Max effort upper
Floor press w/ fat gripz
273x3, 310x2, 340x1, 360x1 (close to a floor press all time record)

4 board
310x3, 360x3, 390x3, 409x1

A1 grenade rear band flys x15,15,20,20

A2 reverse average band rows  4x12

B1 pushdowns on dip machine 3x15

B2 curls on cable machine 3x12

B3 front raise with 45 pounds plate 3x12


Knee is feeling decent. Still minimal swelling is at bay and I feel like quad strength is getting a little better.

Giant camber bar goodmornings.
185x3, 225x3, 275x1, 315x1, 365x1

Felt good to go heavier even though this is only 60% of an all time record but I know I am keeping some strength.

A1 Pulldown abs 200 3x12

A2 curls 25 3x12

A3 band hip work x20, 15, 20, 15 (2 different seat heights)

B1 tkes 3x8
B2 skipped neck harness

Time for day two of low carbs.

Friday, March 30, 2012

Nutrition and last 2 workouts.

I have recently started keeping a nutrition long on the forum.  I am trying to tighten up my carb backloading in hopes of leaning out more.

HIIT on spin bike 4 minutes easy/30 sec. hard. 2 cycles of that and another 4 minutes. This will be my 2nd day a week of HIIT. I will build up to 5 cycles each day.

A1 -GCB goodmornings 95x5, 135x5, 185x5. 225x5 (heaviest weight on back since last year)
A2 - spud pull down abs 180x12, 200 3x12

B1 - curls 3x12
B2 - band hip work 3x15

C1 - TKE 3x8
C2 - nech harness 40 3x15

My hands are really starting to feel beat up. I need to adjust to this heavier training. I might need to back down a bit next cycle and add it back in slower.

Speed bench
Micro mini and 28 pounds of chain per side. 155 9x3

pin press 3 inches (guess)
399x3, 449x3, 486x3

A1 - Fat man rows 3x10, 2x8
A2 - tates 50 4x12

B1 - shrugs 275 3x15
B2 - curls 3x12

Monday, March 26, 2012

Weekend training 3/23 and 3/25

Friday - Not much to say for my lower body workout. Still working around a bum knee.

HIIT on spin bike.  4 minutes slow with 30 seconds as fast as possible. I did 3 full cycles and 4 extra minutes.

wall sits w/ 20 pound weight vest 4x30 sec.

B1- Standing leg curls with 20 pound ankle weights 3x25 each leg

B2 - plank 3x45 sec

C1- calk raise 3x15

C2- Roller hypers 4 plates 2x8

The plan was to put on my bench shirt but I forgot it
Bench - 223x3, 275x2, 310x1, 330x1, 352x1

4 board - 360x3, 380 2x3

A1- reverse band rows 4x12
A2- grenade banded rear flys

B1-  pushdowns on a dip machine 140 3x15
B2- Curls on cable machine 3x12
B3- plate front raise 3x12

Thursday, March 22, 2012

Speed bench week 1 3/22/12

I am planning on a bench meet in June and it is time to step things up a bit.

Speed bench with a micro mini and 1 set of chain. The plan is to add more chain each week.
135 x3
155 9x3
177 x1
185 x1

Pin press 3+ inches

I am running an experiment in hopes that putting 90% on my shirt bench every week will prepare me for heavier weights in the shirt.  Most of my max effort work is below 85% of my shirt bench and with a lack of training partners it is hard to get into my shirt more than once every eight weeks.

A1 Grenade fat man rows 4x12
A2 tates 50 4x12

B1 shrugs 225 3x15
B2 battling ropes 3x115 slams.
B3 reverse hyper curls 20kg 3x20

Overall a good session. Weight was 240.8 today.

Tuesday, March 20, 2012

Training log 3/20/12

I am starting a new cycle this week and after 3 full months of almost no lower body work I am going to add it back and see how my knee holds up.

tornado ball 2x50

A1 Giant camber bar goodmornings
barx8, 95x8, 135x6,6,6

A2 Pulldown abs with spud strap
160x8, 180x12, 200x12,12,12

A3 preacher curls on ghr

B1 hip abduction with a mini band

B2 tkes with average band

B3 neck harness

Some foam rolling and lacrosse ball work. The knee still has some swelling but it is not getting worse. After this cycle I will have to decide if I can continue or have to back it off again.