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.