Training log 11/6/13 - 11/11/13

Training has been fairly low key for lower body so I have been splitting my upper body workouts in half and pushing the volume a little more on my lats and upper back.

11/6
3 board
245x5
265x5
280x5
300x5
318x8

speed bench with short mini band
155 6x5

db power cleans
20 2x20

v bar pushdowns
work up to 200x12 then a giant drop set.

11/7 assistance upper

chuck v pulldowns
170 6x12

trx rows
side raises
ez cable curls
db curls
band pull aparts
pulldown abs

11/9 @ mecca barbell

Work to 370x1 raw bench press
410x1 with metal catapult

add shirt
500 x2
545x2

tuck feet under to try out knee
500x3
545x3


11/11/13 lower body - First real squat work since my surgery

backward sled drag
1 plate 4x30 yards
1 1/2 plate 2x 30 yards

box squat (high box) with a foam pad
reverse light band
95x5
135 2x8

reverse hypers
5 plates 5x15

stork stance 5x

ankle weight leg curls
3x15

abs against the ghr

Training and knee surgery

The last few weeks have been a little unproductive. I was preparing for knee surgery and trying to finish what I could on our construction so that I could have it ready for concrete when I went in for my knee scope. Here are the workouts I did since 10/7

10/7
ghr 4x10

GCB squats
255x3
275x2
295x3
310x1
328x5

front squats 2x10
single arm farmers carries 3x20 yards

10/9

bamboo bar 3x25

grenade pushdowns
rolling db extensions
trap bar rows
band pull aparts
bb curls
hammer curls

10/11 BW 239.7

20# ankle weight leg curls 4x12
split squats 2x5

deadlifts
309x3
359, 399, 449, 488x1
add belt and briefs
538, 581x1, 631 miss (quit on it when I felt out of position)

rdl 309 3x10

long strap hypers 8 3x15
stir the pot

10/13

bench
275x5
add 5 board
313x5, 363x5, 401x5

single arm grenade extension 4x15
db rows 4x12
lying cable ext
rear fly
db curls

10/14

20# leg curls ankle weights 3x12
box squat
275x2, 313x1, 365x1
I would have done more raw if I had spotters
added briefs
405, 455x1
Not strong enough to control the gear at that depth. I was all over the place.

sumo deadlift
449 8x1

land mine 50 3x12

10/17 - Knee scope

Training log 9/29-10/3 with video

9/29/13
End of a low carb week. BW 237.5
Max effort upper

Steep incline
220x3
242x2
264x1
279x1
290x1 PR - or a very long time sinc eI have hit this
300x miss - wife touched the bar to keep it in the groove.

pushdowns 5x10
Tates 55 4x6
pulldowns (rotator bar) 4x12
A1 band facepulls
A2 band flys
A3 db curls

9/30
Finishing demo work at the house so I cut this a little short

GHR
3x8
rackable cambered bar squats
235x5
255x3
273x5
292x2
310x5

conventional deadlifts
223x10
310x8
407x6
457x5

10/2 speed bench

120# of chain with ez chain loader

bamboo bar
3x25 reps

grenade pushdowns
rolling db extensions with 15 seconds rest
trap bar rows
band pull aparts
bb curls
hammer curls 1/2 way up

10/3/13 Max effort lower

band leg curls 3x12

Since I am not doing the meet in two weeks I wanted to pull something heavy before my knee is scoped.
Sumo deadlift with plates raised 3 inches
315x3
365x3
405x3
455x1
495x1
545x1
585x1
add suit
639x1
677x1
709x2 PR

long strap hypers 6 plates
3x15

stir the pot
4x6 each way

Training 9/23-9/27

9/23 rep lower

GHR 4x6
MCgill situps 4x6

ssb squats
185x10, 195x10, 205x10, 225x10

Pull thrus 5x10 with 15 seconds rest between sets
Back raise with a pause at top 2x10
Stir the pot 3x8
neck harness

9/25 Dynamic effort upper
BW 240.6

Speed bench with 120# chain
155 9x3

Dead bench
265 and 60#of chain
6x1

grenade pushdowns 2x50
incline rolling db extensions 5x10 (15 sec rest)

9/26 upper assistance

hex bar rows 135 5x10
upright rows 95 2x21 (3 grips per set)

A1 barbell curls 2x8
A2 hammer curls - lower half only 2x15

Serrano pulldowns 2x6 left arm only (used to hit lower trap and pull shoulder down)

9/27 Max effort lower

Lying band leg curls 4x10

rackable camber bar squats
225x5
275x5
295x3
310x3
335x1
360x1

camber bar good mornings
185 2x8

TKE 3x?
side bend holds 3x 3x8sec

Demolition on our mud room has been started and I am doing it. I need to cut back training some so I can be productive with the demo work.

Training 9/14-9/21 Out of town training

The last two weekends we were on the road.  We were in London, OH at the elitefts compound and at Bayside Barbell in Santa Barbara, CA.

At elitefts I pulled sumo against light bands up to 635 on Saturday.

Sunday I worked up to a raw bench PR of 375 with some left in the tank and then hit some shirt work up to 500.

The following weekend In California I hit some muscular work and took my CNS work easy and just hit some muscular work to try and burn off all the carbs I was eating.

Back to your regularly scheduled training.

Training 9/4/13-9/9/13

9/4/13 DE bench

BW 240.4

3 board press
255x3
273x3
293x3
310x3
330x3

speed bench with short monster mini band
135 4x5, 145 2x5

meadows rows
120 3x8

pushdowns
barbell ext to nose
shrugs
side raises

9/6/13 Max effort lower

GHR+ light band
3x8

deficit deadlift 1 1/4 inch
310x3
354x3
397x3
441x2
486x1
add belt
536x1
579x1 PR
601xmiss

sumo stiff leg deadlifts
310 2x6
360 2x6
405 2x6

My knee paid a price for doing these.

Long strap hypers
leg raises
TKE and Serrano split squats
neck harness

9/8 Max effort bench

Bench against 30# of chain
223x3
253x3
273x2
295x1
319x1
325x1 PR

oh press
155x8
177x6

band pushdowns
wide grip assisted pull ups
rear flys
curls
neck harness

9/9 rep lower

trx leg curls
3x12

squats with reverse light band
332x3
257x2
383x3
404x2 ( think I shifted and pulled something in left leg near hip)
431x2 did 2 and the pain was terrible. Felt like something was cramping as I tried to push.

deadlift with plates raised 3 inches
360 3x8

pulldown abs
band good mornings

Training 9/1/13- 9/2/13

9/1 Max effort upper

223x5
273x3
310x4

add 2 board
331x2
351x1
364x1
379x1 - PR
397 x miss (out of groove to low)

pushdowns with avg band
wide grip pull ups with band assistance
rear flys
cable curls
cable kickbacks
decline db curls
neck

9/2 Rep lower
BW 240.6

TRX leg curls 4x10

reverse light band
310, 333, 357x3
382, 405x5

yoke bar squats 225 3x10

speed deadlifts 360 7x1

pulldown abs
band good mornings

I was cooked after this session

Training log 8/26- 8/29

8/26/13 REP lower

TRX leg curls 3x12

Yoke bar squat with 1 chain
253x3
273x2
288x3
305x3
320x3

Straight bar squats
223x10
233x10, 10, 6

Roller hypers
pulldown abs
band goodmornings
Serrano split squats

8/28 Dynamic upper

3 board press
237x5
255x5
273x5
292x5
310x8

Speed bench with short monster mini band
135 6x5

Meadows rows
pushdowns
barbell extension to nose
shrugs
side raises

8/29 Max effort lower (one day early)
BW 242.5

Roller leg curls
4 plates 2x12, 2x8

reverse band squats with light band
360, 390x1
add belt
410, 441, 464, 487, 502x1 (plus big olympic clamps)

sumo stiff leg deads 223 4x8
knee raises.

Training log 8/23/2013- 8/25/2013

Picture - deadlift training session with Clint Darden at the elitefts compound

8/23 Max effort lower

Roller leg curls
4 plates 3x12

Rackable camber bar zerchers from the floor
185
225
275
315x3
365x1

ssb goodmornings 95 4x10
short strap hypers
Serrano split squats
neck harness

8/25 Max effort bench 

bench
310x3
335x1
352x1
370xmiss
add catapult
380
399x1
429xmiss
add shirt
449x2
469x2
491x2

DB rows 

grenade face pulls

ez pushdowns

-- grenade band pushdowns

decline curls

neck harness

curls with swiss bar

Training 8/18/2013- 8/21/2013

Deadlift from Relentless Minnesota earlier this year. 

8/18 Max effort bench

Bench press with fat gripz
223x5
273x5
310x2
332x1 pr
345x1 pr

db rows 100 4x15
grenade facepulls

A1 chain extensions
A2 grenade band extensions

db curls
neck harness
swiss bar curls

8/19 Rep lower
BW 244.3

band leg curls avg 4x10

yoke bar squats +1 chain
233x5
253x2
273x5
288x3
305x5

squats
223 4x10

roller hypers 7 plates 3x12
pulldown abs
neck harness
Serrano split squats right leg only

8/21 DE upper

speed bench 1 chain
185 8x3

bench with catapult and 1 chain
310x10

fat DD rows
kettlebell extensions for prepump
rear delt destroyer set x2
fat grip bb curls
neck harness
swiss bar ext to nose (6 reps each grip)

Training 8/11/2013- 8/15/2013

8/11 Max effort upper body

BW 242.8

Reverse light band
273x5
310x5
360x3
387x1
421x1 pr
431x1 pr
370x5

barbell rows
ez pushdowns
klokov press 135x7
band pull aparts
decline curls
ab fall outs

8/12 Rep lower

ankle weight leg curls 20# 3x12

squat against light band
236x3
255x2
270x3
288x2
303x3

bands off 205 3x10

roller hypers
band side bends
Serrano Split squats
med ball carry 200 yards

On 8/14 and 8/15 I traveled to London, Ohio to train with Clint Darden.

I did speed bench with 80# of chain. 9x3 then a few singles up to 250.

On 8/15 I deadlifted with gear on. It was not great but I got to 675 and it was better than the rest.

Training 8/4/2013 - 8/9/2013

8/4 max effort bench 

The wife is out of town so I had to go solo in the gym

bench with swiss bar on 2nd or 3rd grip.
243x5
273x5
295x1
310x1

run the handles with the swiss bar. Start close do 3 reps then move to the next handle.
223 2x12 (3 reps each handle)

bb rows
205 4x6

ez bar pushdowns
3x15

klokov press
115x6, 135x6

band pull aparts
chest supported curls
ab fallouts

8/5 rep lower - ROUGH DAY

ankle weight leg curls
3x12

free squat against light band
223x5
238x5
253x5
273x2
288x5

wide grip deadlift. plates raised 3 inches
310x5, 3 and cut it because of knee pain

roller hypers
6 plates 4x12

band pushdown side bends
4x12

serrano split squats
3x6 on weak leg, 3x3 on strong leg. Big size difference in good/bad legs. Need more work on bad leg.

8/7 DE upper

BW 239.3

Speed bench  with 60# of chain
185 9x3
205x1
223x1
243x1

swiss press bar - rep work
200x5
215x5
230x5

Cable rows with fat DD handle
200 4x12

kettlbell extension
not sure of weight 3x20

Rear delt destroyer set
70, 35, 17 reps

fat gripz barbell curls
neck harness

8/9
Max effort lower

GHR 3x8

Deadlift with plates on 1 mat. Added 120# of chain
398x2
448x2 add belt
486x1
513x1
536x1
556x1
576x1
601xmiss
486x3

Short strap rev hypers
side bend pushdowns
tkes - right leg only
split squats
neck harness

Training log for October meet

7/27 - extra workout

roller reverse hyper
2 plates 2x20

Seated calf raise
45 2x25

Standing calf raise
2x30

ab fallouts
2x10


7/28 241.6

Bench with 60# added chain
223x3
245x2
273x3
295x1
310x1, 320x1

Dips with metal catapult
4x15 with 60# of chain

standing  DD rows
200 5x12

Upright rows
3x6

kettlebell oh press single arm
24kg  2x8

curls, Y+T

7/29 - Dynamic Effort lower

Legs curls with 20# ankle weight
3x12

box squat with average band
273 6x2

speed deadlift
385
conventional x4
sumox4
single every 30 seconds

Serrano split squat
+weight vest x5, 3

Cut it short due to knee swelling

leg raises
2x10

roller hyper
4 plates 2x12

7/31 Speed bench
BW - 242.8

Speed bench with short mini
145 5x5

close grip floor press
223 2x12

Band pushdowns back to back with spider crawls

extension to nose
95x8, 135x8

back to back with rear flys
25 2x10

curls and incline flys

8/1 - Max effort lower

Had to push this workout a day early. Knee is pretty swollen still.

ghr
3x8

suspended goodmornings just below belly button
185x3
223x3
273x3
310x3 wide stand
223x5 close stance

ghr sit ups
back raises
and did some foam rolling

Training log for October meet

Time to start posting my training log again. 

7/21/2013

weight - 242.5

Floor press
295x3
310x3
332x2
352x1
365x1
330 2x2

A1 Cross body extensions 
25x12, 30x12, 35x12, 40x12

A2 reverse band rows
green band 4x8

B1 Dip machine pushdowns
-100 and a mini band x10, 15, 15

B2 dumbbell powerclean
15x20, 17.5x20

C1 Fake bamboo bar with kettlebells hangining
2x20

C2 Side raises
20 2x12

dumbell curls 
3x12

7/22/2013

Box squat with an average band
First time doing this with briefs in a long time. (I am so slow!)
223 8x2
273x2

Speed deadlift conventional stance
360 10x1
Pull on the 30 and 60 second mark

A1 Walking lunge
weight vest and kettlebells in hand
3x12 each leg

A2 Pulldown abs
3x12

Band goodmornings
3x15

isometric neck extension holds
x2

7/24/2013

Speed bench with short mini band
145 4x5
155 2x5

4 board
273x3
295x3
315x3
335x3
355x4

A1 Average band pushdown
x40 ,kneeling x25, 25

A2 Spider crawls
3x100

B1 barbell extensions to nose
95x8
115x8
135x8

B2 rear flys
25 3x8

incline dumbell flys
20 2x12

7/25/2013

extra back and biceps
assisted pull ups
-150x6
-120x8
-90x8
-80x8
no help 3x3

rows with revers hyper roller
2 plates 3x15

A1 barbell curls with 2 second lower
65x12, 75 2x12

A2 Zottman curls
25x10, 30 2x8

7/26/2013

weight  238.7

Knee is swole up. Quad an IT band are bound up.

Leg curls with average band
3x10

Yoke bar squats
My upper back is weak as a little girl. I figured my legs would give first.
275x3, 295x1, 310x1, 340x1, 380x1, 405x miss. Lost it forward and could not keep my upper back tight.

This will be changed very soon.

rackable cambered bar good mornings
225x10, 275x10

situps on GHR 
3x10 with added weight

I will hit an extra workout tomorrow to finish up and more ab work.