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.