8/18 REP lower
knee was still swollen from the weekend so I cut down on the reps I would do. I am not rethinking my squatting up to the meet. I am not sure I can handle so many heavy loads on my back. Time will tell.
band leg curls 3x10
Box squat 265x8
yoke bar good morning
135 2x5, 185x5
A1 band leg ext (5 second lower)
orange x10, greyx10
A1 sled drag Y+T 3x50 yards
A2 rolling db ext 45 4x8
B1 barbell rows 185 4x12
B2 band pullaparts 4x20
curls
2/20
Drove an hour to get to a monolift. Band tension was a little lower due to a smaller base but it has been over 2 years since I have done circa max and 2 yars since I used a mono so I will just go with it.
16 inch box with blue and green band
briefs
135x2
185x2
225x2
275x1
add suit bottoms no belt
315x1
add belt
365x1
405x1
455x1
495x1
roller hyper 4 plates 3x8
Over all I was happy wth my squatting but was having issues unracking the bar and hunching rather than arching into it. You can tell on 495. It was a 40# jump but felt like it was 100#s. I have one or two more sessions in the mono before the meet so I can iron these things out.
Video of week 1 circa max
2/22
Sunday
speed bench with mini
135 3x3
155 9x3
Knee was giving me fits and could not get comfortable on the bench.
bradfords
95 3x20
pushdowns 3x10
elbow out db rows 35 3x15
neutral grip pull ups 5x3
2/25
Tuesday
Don't remember everything I did.
Long strap hypers
6 plates 3x10
7 plates 3x10
sled drag behind knees
3 x 50 yards
pulldown abs with stagger stance purple band
3x15
I know there was more to it but I really can't remember
Thursday
floor press
308x1
330x1
352x1
308x4 (mats were slipping out from under me)
tates 50 6x8
bb rows 185 3x12
2/28 (posted on another log so I don't have all the dates correct)
Saturday
Knee has been swollen the whole last week and I am not sure if it was from the squatting last Saturday or the benching on Sunday but it was pretty swollen all week. But I decided to squat as this is circa max.
Got up early as I had a 1 hour window to use a monolift about an hour away. I was 55 minutes into my drive and less than a mile away fromt he gym and my car starts to misfire and almost dies. I totally bonked and reverted back to my old squat style and was leaning much more that last week. Not sure if it was the knee or just me just doing things wrong.
circa max squat
Blue and green band
16 inch box and worked up to 365 3x2
At that point the owner had to leave so I drove to the garage to have my car worked on.
Sunday
Speed bench + mini
135 5x3, 155 7x3
bradfords
95 x16
135 x20,20,16
pushdowns
3x10
curls
Monday
goodmornings
225 2x5
long strap hypers
8 plates 4x8
ghr 2x8 (bothering knee)
sled drag behind the knees
2 plates x 50 yards
2.5 plates 3x30 yards
side bends 70 5x10
back raises x15 x12
3/3
Thursday
Bench
135x5
185x5
225x3
275x2
315x1
3 board 365x1
add shirt
405 x3
445 2x1
455 x1
Felt more comfortable in the shirt today. Bench is coming back and I will need every pound to keep my total from being real bad. I am hoping at the next meet I am back to where I was before I moved.
4 board
315x5
365x5
405x1
neutral grip pulldowns
160 4x8
rotator bar face pulls
3x20
3/7
I felt terrible and my knee was bothering me some. My good briefs we in the other car so I put on sold old briefs that are used up and about 2 sizes too big.
box squat 275 3x2
speed deadlift 315 3x1, 365 3x1
Almost wish I would have not even squatted but I cant change that now.
short strap hypers 6 plates 3x10
pulldown abs 3x10
single leg rdls 70 # dumbells 3x8 each leg.
Sunday
speed bench
185 3x5
205 3x5
tricep death (2,3,4) boards
225, 275 3 reps each board
315 2 reps on 2 boards as the wife switched too early. Then did 3 reps on 3 and on 4 boards.
single arm cable rows 4x8
rear fly 15 3x15
dips 4x10
db curls
3/8
Monday
Pulled my opener. I will pull in my briefs as I feel much more comfortable and get into a better position.
Since the plates are in kilos i only know the last 3 weights
533
573
617
roller hypers
4 plates 4x10
leg curls on hyper 88 4x8
band pull aparts 2x50
abs against ghr with green band 3x12
3/14
Not much going on the last week. Been trying to rest up as I have a cold now and hope for all signs of it to be gone by the weekend. As far as training goes there has been nothing to write about and I have not felt like doing anything. I will update after the meet this weekend.
Suspended good mornings with straight bar. Sorry about the weights being in kilo’s. The wifes place only has bumper plates. Used a wide stance
60kgx5, 80kgx5, 100kgx5, 120kgx5, 140kgx3, 160kgx1, 180kgx1, close stance 140×3
I tried to be super strict on these and not rock into them. Still not sure what way is better for max effort.
ghr raised 8 inches 4×10, 2×5
pull throughs 4×12
pulldown abs with green band – feet staggered 4×20
neck harness 35 2×12
Wed Dec 15 2010
Max effort bench
Camber bar bench to 2 board
135 2×5
185 2×5
225 x 3
add 2 board
275 x 1
295 x 1 slow off the board but no pain. Still about 10-12% down from my best but thins are moving along
Oh press
135×5 - a little pain
145×5 - less pain
155×5 - almost none
185×3 - wow that was hard
db rows 110 4×12
lying tates 60 5×12
db powercleans 15 3 x 12
ez bar curls ?
lying ext rotator 10 2×12
speed deadlift sumo
with monster mini 315 2x1,
add 2 set of chain 315 6x1
conventional 315 w/ monster mini 2x1
Green band leg curls x50
short strap hypers 180 3x12
decline situps 50 4x10
Sunday Dec 5
Bench 225 2x5
neutral grip pull ups 5x5
dips 3x8
y + t 4x12 each way
barbell curls - till pumped
My shoulder held up pretty good this week and I have little pain pressing. I still have some pain right after a set of squats but I hope with time it goes away.
