Redline training...hanging on for dear life

A photo posted by Matt (@regionbarbell) on Mar 13, 2015 at 7:27am PDT

The last few months have been very stressful and that stress is culminating as I move into a new chapter of my life. My training has been my companion, my savior, my void.  I have pushed it as hard as I ever have and my body is responding.  Things have not been idea so my sleep and recovery have been off but I continue to move forward in a positive direction.

I have been focused on my nutrition while stress has been high and this has been a great thing for me. I am still under eating but keeping as much mass as I can.  If all works out I will lift at 220 in July.


5/12 dynamic effort lower
Roller hypers and roller leg curls
70 4 sets of 10 hypers and 10 leg curls

Box squat - Not as speedy as I would like but it is what it is.
255 5x2

Back was out some so I skipped deadlifts
Goblet squat 1.5's on ramp - Occluded (2 sets) 30x15,15,12

A1 - Occluded TKE 2x25, 1x25 5 second hold on multiples of 5
A2 leg raises 2x20


5/13 Dynamic effort upper

Elitefts shoulder saver bench press - 320, 340, 365x5
Speed bench w/ 1 chain 185 3x5, 205 3x5, 225 3x5, single at 255 and 275

A1 - Low incline dumbbell fly - 5 second lower 15x12, 20x12, 25x12
A2 - overhead rope pushdown 20x15 w/10 sec hold on last, 40 2x15 w/ 10 sec hold.

5/14 Upper assistance

A1 - reverse hyper rows 200 4x12
A2 hammer curls across body 25, 35x12, 40 2x12

B1 Incline curls 20x12, 25 2x12
B2 6 way 12 3x6
B3 spider walk 3x 3 up and down

5/15 Max effort lower

I want's planning on doing anything heavy today but thanks to Aaron who is helping me deal with my stress by pushing me in the gym. Without him there I would have gone through the motions.

Deficit deadlift on 3 small mats
315x2, 365, 415, 455, 505, 545, 585, 615x1, 500x8 - Not sure that is a PR but it has been a while since I pulled over 600 raw conventional.  This are working.

GHR ladders x8,7,7 super set with keg carry 3x distance

Walking lunges to the street and back - 120 total

A1 - short strap hypers 4 1/2 plates 2x15

A2 - Pulldown abs 3x15

5/17 - Max effort Upper

pause bench - 330x5,4,3,3

A video posted by Matt (@regionbarbell) on May 17, 2015 at 4:25pm PDT

Illegal wide bench 225 275, 290x10

A1- Ahrens overhead press - 25, 30, 35, 40, 45x10
A2 - Piston pushdown orange 4x25

B1 serrano ohp 5x8, 8x8,x10
B2 sled drag Y+T 45 3x distance

bent over swing rear delt 40 x until traps took over

C1 steep incline db fly 15x12, 20, 25x15, 30x20
C2 decline curls 3 sec lower - 20x15, 25 2x15, 20x  partialsxfail

Redline training - How far can I push it?

So I am a little behind. Things have been hectic and posting has been on the back burner.

5/4 - I did something but really didn't write down much.

5/6 Dynamic effort upper

Elitefts sholder saver 265. 285. 305, 325, 345x5

speed bench w/ 1 chain 9x5 185 3x5, 205 3x5, 225 3x5

close grip bench+ 1 chain 305 2x1, 325x1

rolling dumbell extension on incline 50 4x10, then a drop set 45, 40, 35x 10


5/7 upper assistance 

Tbar rows work to a hard 10 190x10
straight arm grenade pulldowns 60x12, 60 2x12
pull ups with band assistance 3xfail (20, 12, 12)

side raises to heavy 8 - 40x8
Ahrens press - 30 3x15
bradford press+1 muscle round   85 miss on set 5 rep 4, rest 20 set get 3 more reps.
band pull aparts monster mini 2x50

barbell curls 3 sec up and 3 down - 65 x12, 10, 8
light band pushdown x100
db preacher curl 20 x12, 10, 10

5/8 Max effort lower

short strap hypers 205 3x12
pulldown abs 4x12
alternating leg curl with iso hold on opposite leg - org 4x10
Yoke bar Anderson squat + chain  405, 435, 455x1, strip set 235x10, 185x10, 135x10
leg extension with 5 second lower 3x12
single leg hypers 250 2x8

5/10 Max effort upper

BW 238.5

Floor press 273x5, 311x5, 354x2, 379x1, 409x1

Took too big of a jump with no hand out. I got greedy and should have played it smart.
Dumbell press on 4 inch incline 70, 100x12 130x12,12,9


Started doing Fat DD pulldows to upper abs inbetween dumbells and continued into next set of exercises. 130 5x12

Barbell extension to neck 135 4x6 superset with dips 5x15 and a few sets of pulldowns
Hex dumbbell press together low incline 20x12, high 20x12 superset with alternating dumbell curls 25 2x12

Alternating dumbbell curls 3x12, facepulls orange 3x20, band upright rows 3x20 orange triset
Trifecta (rear, side front raise without putting down dumbbell 12x20/20/20, 15/15/15, 12/12/12

Redline training - pushing harder for a few more weeks.

I continue with my redline training.  Things are pushing the limits and I can tell that I am breaking down some. Sleep is not great, appetite is poor but strength and speed are still there. I am also making diet changes in hopes to remove a little more bodyfat. If it works I might be able to cut to 220. If it doesn't I will be a leaner 242'er

4/27
Short strap hypers 205 2x15

Speed deadlift with bow and arrow band set up
20x1 - 10 conventional and 10 sumo.

I didn't write anything else down.

4/29
BW 238.5

elitefts shoulder saver 275, 320, 340, 365x5

speed bench 9x5 185, 195, 205

close grip bench with 1 chain  265, 285, 305, 320x1
https://instagram.com/p/2EW59XSDbz/?taken-by=matt_ladewski


Tates flat + mini band
https://instagram.com/p/2ElqKkSDSr/?taken-by=matt_ladewski

Arnold press 25x20, 20, rest pause x12, 6, 4

5/1
Sumo deficit deadlift
Knees were achy and I should have stopped before I started. Worked up to 545 and knew I could do it better. Took 585 (way out in front of me) push left knee out hard and left glute and hamstring got real unhappy.  I was done and went home.
https://instagram.com/p/2KgHu4SDT9/?taken-by=matt_ladewski

5/3
pause bench 305 3x7
Illegal wide bench 225x3, 275x8, 295x8

A1 barbell extension to neck 115x6, 135 x6, 6
A2 dips 12, 15, 15, 20

B1 db curls 30 x12, 12
B2 front raise  30 x8, 8

Redline Realization/deload week

Stress has been tough and training has been tougher. I needed a week to recover but allow my training to catch up so I can continue to push forward. Body weight is all over the place. From 241 down to 237. Working to get my eating in order to keep recovering.

4/21

Superset 20/15/10 reps

A1 Glute ham raise

A2 short strap reverse hypers 205

Front squat continuous pump sets. I tried to not lock these out 105x25, 115x20

Serrano split squat drop set 

120# chain x4, 60# of chain x4, body weight x4

https://www.youtube.com/watch?v=t1PaPOrUiv0

Occluded TKE 1x50

4/23

Steep incline dumbbell press 80 3x15

Bradford+1 95 2x8, rest pause x5, 3, 3(20 seconds rest)

A1 Arnold press 15x20, 20x20, 15x20

A2 tates (flat) 40 3x12

Side raise partials 30x50

4/24

TKE 2x15

Ghr 21’s x1, up 11 inches x1 (fail on last rep), on floor but foot plate moved up 1 notch – fail on 3 full rep.  https://www.youtube.com/watch?v=ow14m2KrJ1g

Stiff leg deadlift 315 4x6

Leg curls with light elitefts band 40, 30, 20, 10

Split squat drop set 40#x20, 20#x15, bwx10, 40#x12, 20#x6, bwx5

4/26

Bench press

275x1, 315x1, 225x22 PR

Alternating dumbbell overhead press 40x10, 45 3x12

A1 Alternating dumbbell extension 40 3x10

B1 barbell curls 65 4x10

Redline Training W2/3 – More volume and iron therapy

This is week 2 of my Redline training but I did a week prior to starting the push. SO is this week 2 or 3?

4/13 dynamic effort lower

Short strap hypers – 200 2x15

Box squat – 235 5x2

Speed deadlift 405+60 pound of chain 20x1 (10 conventional, 10 sumo) Time of 10 min 15 seconds

A1 – pull through 100x12, 110 3x12

A2 – single leg alternating leg curl – orange band 4x15

B1 – short strap hypers 250x12, 295 2x12

B2 – band leg extension w/ 5 second lower   averagex8, strongx8, 8

4/16 AM dynamic effort upper

Dad was in the hospital on Wednesday and I was unable to get to the gym so I had to push this back a day later than normal. All went well and his procedure only took a few hours.

Elitefts shoulder saver bench press Up to 365x4

Swiss bar speed bench 225 9x5

Close grip bench against 60 pound of chain 305 5x1

A1 – JM press (reverse light band) to foam pad 255 x6, 5, 5

A2 – neutral grip pushdown 55 5x15

4/16 PM  upper assistance

This is my normal Thursday session but I had to push it to the afternoon because of the morning make up. This also allowed me to train with someone else and it was great to have Rob push me.

Dead stop dumbbell rows 100x10, 130 3x10

Tbar scap row and row 115 x 12/12, 125 3x12/12

Serrano arm complex 3x

Trifecta muscle round 20 2x

4/17 AM Max effort lower

 hips and low back were a little tight from the adjustment and back work the night before.

Long strap hypers 160x15, 205 2x15

Deadlift with plates on 4 mats. 425, 475, 515, 565, 605x1

Stiff leg deadlift standing on wood platform – 225x8, 275x8, 315x7, 365 3x8 (I am hurtin!)

That was all I had time.

4/17 PM  lower assistance

Reverse hyper long strap – sets of 8 until I got to 10 plates. Then did 1 drop sets.  10 reps with 10,9,8,7 plates. Stopped just enough to have partner remove the plate.

A1 - Glute ham raise 21’s – After the stiff leg deads in the morning this was a bad idea. 7 back raises, 7 glute ham raises from parallel, then 7 back raise+ glute ham raise.  3x

A2 – pulldown abs 3x12-15

I didn’t do any quad work and I really need it but again time was an issue. 

4/19 Max effort upper and pump city!
Fat gripz bench 225x5, 275x3, 315x1, 345x1, 370x1 PR, 385x1 PR - It was ugly but I finished it.

Overhead press - A weak area I really need to bring up.  155 x6, 6, 12
A1 dips - +25 poundsx8, +45x8, +90x8, 6, +45x muscle round - fail on last rep.

A2 Mag grip pulldown  130 5x15

B1 6way 10 x 2 muscle rounds
B2 hammer curls 2 sets after each muscle round

band pull aprts 3x30


An end to a good first cycle. I need to force myself to deload. Stress has been too high for me to run at this pace any longer. Weight is down 4-5 pounds. Holding body weight  between 240-241.

Been talking with a body builder friend and working on my physique.  I know shoulders and legs need much work but my back is not bad. So here is a bonus progress picture. DOn't mind the grown out mohawk and shaggy hair.

Redline training - week 1

Redline training

Stress has been extremely high and the iron has been my therapy. I am pushing training very hard for a meet in July.  All the training has been a raw focus and will continue that for the next 8-10 weeks.

4/4 Max effort bench

W1

Close grip bench (thumb knuckle from smooth)

315x5, 335x2, 355x2, 365, 380x1

Add catapult 365x6, 385x6

Overhead press

115x6, 135x6, 145x6, 6, 12

A1 - Dips against orange band 12, 12, 12, 12, 10, 10

A2 – Mag grip pulldown 130 4x12, 1x10

6 way muscle rounds 8x1, 10x1, 10 – fail on 4^th set

B1 – hammer curls 35 3x12, 1x10

B2 – band pull aparts mini 4x20

4/8 BW 243 – dynamic effort bench

Elitefts Shoulder saver bench Up to 340x6

Swiss bar speed bench 225 9x5

Close grip bench w/ 60 pound of chain 285 5x1

A1 - Jm press (reverse light band) to foam pad 225x6, 245x6, 265x6

A2 - Neutral grip pushdown 50 5x15

Band fly – mini band x100 reps with 10 second hold at 25, 50, 75 and 100

4/9 BW 244.5 – upper assistance

Dead stop dumbbell rows 100x10, 130 3x10

Tbar scap rows+tbar rows (12 of each) 3x12/12

Serrano arm complex – 3x (top secret)

Trifecta – 20 2x muscle round

As you can see there has been a ton of volume.  My time in the gym has helped to keep me from going crazy. Going into the void like Dave Tate.  But pushing this hard into the red will eventually be my on undoing.  Let's see how far we can take this before that happens. 

Relentless meet write up

It has been a few weeks since the meet and I am finally getting some time to sit down and put everything down on paper.

Being a part of Relentless is one of the most amazing things I have ever done.  It is about lifting but it is not.  These meets are about HOPE.  As a whole we raised over $214,000 to help kids and families with life threatening illnesses.

When people talk about the relentless family they truly mean it is a family.  It is like a reunion at these meets.  Lifters helping other lifters even though it might hurt their own performance.  The meet atmosphere is different.

Going into the meet I had some goals.

1. Get through a full meet and put up a total
2. Set myself up for a bench and deadlift PR
3. Squat 525, bench 535, deadlift 740.  (planned 3rd attempts)

I de-loaded a little longer than I had planned so I wasn't sure how things would totally end up.

Friday we drove out and I made weight at 239.2 after my wife decided to play the heat game to cut the last few pounds and make weight.

Meet day 

Squats

Planned attempts 475, 500, 525

Since I was squatting in just briefs I was first in the flight.  I opened easy at 475.  Everything felt good so I jumped to my planned 3rd attempt of 525. Three white lights so I jumped to 550 and it ws good as well.  Looking at the video I should have gone heavier but I still would have been short of a PR total so it didn't really matter.

Actual attempts 475, 525, 550 - 3 for 3

Bench press

Planned attempts 500, 515-520, 535

A few weeks out from the meet I found a run and a small hole in my single ply shirt.  i wasn't sure if it would hold up through the meet but I was going to use it until it blew.

The weights felt light in the warm up room and my shoulder didn't give me much trouble as I warmed up.  I opened with 500 and had some difficulty touching but I touched and pressed very easily.  I was urged to take a big jump.  I decided to go for 525 since I was in the meet and my squat was above what I had planned.   My second attempt again flew up and I was urged to take a big jump.  Into uncharted water I went. Blowing past my PR of 530 to 550.  Taking jumps like this make me nervous because I have never pressed this much before.  My third attempt was good and this looked to be about the right call.  Six for Six!

Deadlift

Planned attempts 685, 715, 740

My lifting has always been about the deadlift.  It is my lift.  Training went well and my indicators shows I should be good for about 750.  My indicators we dead on.  After an easy opener and second attempt I took my planned third of 740.  My second attempt was a small pr and my third would be 25 pounds more than I had ever deadlifted from the floor.

740 came up like an opener!

9 for 9

 It is always exciting to see your training come together and do exactly what you set out to do.  Yet it is almost disappointing knowing that you left so many pounds on the platform.  I am now eagerly awaiting some down time to recover and relax.  It won't be long before prep for Relentless Minnesota begins.

Relentless Detroit 3 weeks out

10/13 Dynamic Effort Lower

TRX leg curls 4x10

Speed deadlift 455 5x1

Yoke bar goodmornings 145 3x8

Single leg hypers 4 plates 4x8

Situps on ghr 2x8

10/15 Speed bench

Speed bench – Short mini and long micro mini 165 5x5, 185 1x5, 205, 225x1

Db press on steep incline 80 x12, 9, 9

Banded scap rows – avg band 2x12

A1 neutral grip pushdown 4x10

A2 side raises 4x15

10/16 Bench assistance

Neutral grip pulldowns 4x8

Alternating db curls 3x8

Barbell rows 2x10

Drag curls 2x8

10/17 Max effort Lower

Tuesday my knee felt great. After the soft tissue work my swelling was down to as good as it gets.  Wednesday morning I took my dog for a walk and my knee was tender to talk on. It felt like I had a bruise next to my knee cap. The problem is I did no lower body and don’t remember hitting it on anything. Needless to say I tried to keep things simple and put as little pressure as possible on the joint.

Suspended yoke bar good mornings

Worked up to 365x2 – Very good for me from this position.

A1 long strap hypers 9 plates 4x10

A2 side bends 70 4x12

I trained a client then did Serrano slplit squats with a Purdue Barbell lifter. I think this caused my knee to swell more or stay swollen. I felt alright. I have a feeling my Lateral quad is tight and pulling my kneecap over enough to cause some issues.

10/19 Max effort upper

Had a visitor come in and train with me today. We had a good pace and he pushed me to work harder today. I am always grateful for those workouts.

Reverse band bench with elitefts strong bands

225, 275, 315x5

365x3, 405x2, 455x1, 495x1

515x1, add grey catapult 545x1, 565x1

Relentless Detroit - 5 weeks out

9/30 Rep lower
Ball leg curls 3x12

Speed squats with light onyx band
225 4x2, 245 2x2, 275x1, 315x1

This was the first time I have done traditional speed squats in a very long time. I love it but my body just can't handle it.

stiff leg deadlift w/ 2 chain
315x6, 365 2x6

10/1 Speed bench
3 board
325 3x5

4 board
345x3
370x3
395x3

speed bench with short monster mini band
185 6x5

10/2 upper assistance
A1 dumbell rows
130 3x8

A2 pulldowns
4x12

B1 preacher curl
B2 hammer curl

trifecta
15x1

10/4 and 10/5 at the elitefte compound.
I was able to participate in the UGSS at elitefts.  Things went down like this.
Squat worked up to 510 in briefs

deadlift 4x isometric deadlifts superset with CAT deadlifts at 495. The last two speed deadlifts were 545 and 585.  These felt great even with it being the first time in a new jack sumo deadlifter.

Bench
Shoulder felt pretty good. The prehab work and neck stretching has helped.
Worked up to 530 in my single ply bash. I got some tips on how to twist the sleeves and how it should work.  I didn't get many reps but I am very happy with the end result.

I had a fantastic time with the elitefts family. I can't wait to go back.

Relentless Detroit - 6 weeks out

9/22 REP lower

band leg curl
TKE

box squat
235x3
285x2
315x11

Speed squat 235 and 120# of chain  3x2

long strap hypers 8 plates 4x10
abs

9/24 DE upper
Right shoulder felt normal with no issues but my left is still catchy and giving me issues.

If I push the bar very straight with the right grip I could do my board work but speed work was out.

3 board
315 3x5

4 board
315x5
330x5
345x5
370x7

4 board was 2 off my record and if my shoulder were healthy I think I could have gotten 10. But as long as I got 5 I can live with this for now.

band pushdowns - avg x50

serrano ohp 15 2x10
tates 40 3x12

9/25 upper assistance 
straight arm grenade pulldown 30 3x12

db curls
grenade facepulls
barbell curls

9/26 Max effort lower

Rackable camber bar box squat  with halfed monster mini band
185, 225, 275, 315x1


Stiff leg deadlifts
275 2x6

9/28 Max effort upper
Shoulder was still bothering me so I took it easy again.
bench w/ 120# of chain
black catapult 275 x3

reverse band jm press 185 5x6
reverse band rows 3x6
hammer curls

Relentless Detroit meet prep - 7 weeks out

After my last bench session both shoulders were really ate up.  So I had to play things by ear.

9/16 Rep lower

GHR
3x8

box squat
235x3
265x3
295x11
325x1
350x1
375x1

My best box squat post surgery. Knees were achy but I did feel strong.

back raise
60 2x12

calf raise
situps on ghr

9/17
No pressing - Shoulders still hurt.

JM press
95 3x6

serrano ohp
12 2x12

tates
45 3x12

pushdowns
4x10

9/18 upper assistance 
scap rows + tbar rows 4x12

Sled t and y

9/19 Lower max effort

bodyweight 237

isometric deadlift and CAT deadlift
2x against pin 2 and 2x pin 3

CAT - 465 + 2 pair of chain.

9/21 max effort upper
shoulders are slightly better. Good enough to do something.

Steep incline
205x3
225x1
255x1
280x1
295xmiss

DB press with light band around back
80x12, 100x12

A1 rear delt rows
30 4x25

A2 rolling db ext
45 4x12

serrano ohp
db curls

Relentless meet prep - 8 weeks out

9/8 Rep lower

band leg curls - Avg 3x12

Box squat - 275x15

Block DL
415x5
475x5
545x5

Afternoon
side bends - 80 3x12
Band good mornings - 5x20

9/10 Speed bench
4 board - 325 3x6

3 board
275 2x5
300 x5
320 x5
340 x5

speed bench w/ monster mini band
135 3x5
155 3x5

pushdowns 50 4x12

9/11 Upper assistance
Meadows rows 85 3x10

db incline curls 3x10
rotator pulldowns 4x12

Jwalking 3x distance
pulldown abs 3x10

9/12 Max effort lower
BW 234

ankle weight leg curls 2x12
deadlift work up to 485

A1 isometric deadlift in pin 1 4x6 seconds
A2 speed deadlift 485x2 reps  (4 rounds)

yoke bar good mornings 185 3x8

B1 short strap hypers 6 plates 5x10
B2 knee raises 4x10

C1 wall sit (60#, 80#) x60 seconds
C2 lunges 3x8

9/14 Max effort upper
Bench
320x5
350x2
365x1

add silver catapult
390x2
413x1

Add single ply shirt
433x2
443x2
453x2
473x1

right shoulder was toast after this.

serrano overhead press 10 2x12
Tates 50 3x12
low cable rows 90 3x12
jwalk x1

Relentless meet prep - 9 weeks out

I was down for the count the last few days with a stomach bug. Weight dropped to about 231 and has not budged since. Even with carbs during the day. We will see what happens.

9/3  Dynamic effort upper

Speed bench with monster mini  155 6x5

185x1, 205x1

Db press

100x8, 130 x8,8,7,6

A1 klokov press 95 3x10

A2 incline bb extension 95x8, 115x8, 135x8

9/4 Upper assistance work

Meadows rows  75 4x12

Strip the rack ohp  3x6

Rotator pulldowns 2x12

9/5 Max effort lower

Ankle weight leg curls  2x12

Low box squat

Up to 355x1 – Stopped when my knee started to bother me. Had a little more left in the tank.

 I did a few other things but it was a mix of coaching Purdue barbell club and training. 

9/6 Max effort upper

Bench

225x5, 275x5, 315x5, 345x2

Add black catapult 365x2

Add silver catapult 385x2, 405x1 ½

Add single ply bash 425x2, 455x1, 495x1 (sloppy), add 1 ½ board 515x1

A1 Rolling db ext 60 3x10

A2 close grip pushups 4x8

9/7 Upper assistance

A1 sled Y+T  3x distance

A2 Keg (66#) ohp x8,10,12

Side raise with 5 second lower 12x12, 15x12, 20 2x12

Arnold press 25 2x12

Fat DD pulldowns 120 4x12

Fat gripz bb curls 3x12

Relentless Detroit 11 weeks out

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

A2 wall sit
60 pounds x30 secs, 100 pounds x45, 60 secs

pulldown abs

8/20 Dynamic upper

Speed bench w/ long mini band
165 6x5

3 board 295 2x5
4 board  295x3, 315x3, 335x3, 355x3, 370x6


A1 dips - chain around neck 3x10
A2 rolling db extension 35 3x12

8/21 upper assistance
Neutral grip pulldown 5x12

facepulls with rotator bar 3x20

db preacher curls 3x12 with 5 second lower
hammer curls 30, 35x12

band pushdowns 2x50
band fly/rearfly x50 each.

8/22 Max effort lower

short strap hypers 4 plates 3x8

rackable camber bar goodmornings w/ 120# of chain
225x3,275x3,315x3,365x1,405x1

yoke bar box squat
225x3, 275 3x1

glute ham raise
orange band x5, grey band x5, black band 2x6

single arm farmers walk 50x2

8/24 Max effort upper
bench against 120 # of chain
135x5, 185 2x3, 225x3, 255x3, 275x1
add 4 board
315x3, 345x1, 375x1, 390xmiss
add catapult
390x3

A1 db bench
70 3x15

A2 low cable rows 120 3x12

sled drag Y+T 3x

ez curls and pushdowns

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
225x3
275x3
310x1
335x1

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.

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.
185x1
205x1

Incline
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.

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
155x1
165x1
177x1

Pin press
223x5
360x5
399x5
449x5
500x3

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.



Friday
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

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

Sunday 
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

APF IL state meet.

It has been since October 2007 since my last full meet. Since then (Sept 2009) I packed up my equipment out in Buffalo brought it to Indiana and put it in storage. So it was time to get back to competing. I wanted to make getting back in as easy as possible so I decided to weigh whatever my body wanted on meet day and just lift. Not even thinking about personal records just get good solid lifts on the board and go for a total. I felt that all in all I could possibly total 2000 if I put everything together. My strength was very close and if I did everything right meet day this could happen. Well Not everything went as planned but there were some glimmers of hope among the chalk and dust.

So Saturday I weighed in at 111.7 kg (246)

Sunday after driving 45 minutes to the meet site I warmed up for the squat and all went well and I felt pretty good. I have been working on my squat for for the last 3 months. I took a few steps backward knowing that it will help me to move forward faster in the future. I have a strong back and week hamstring and I squat that way. I lean forward rather than being upright and sitting into my hamstrings. This is still a work in progress and I know it is better than before I just need to display it.

So I opened at 717 in the squat knowing that on a bad day this is doable. Well On my first attempt it was not doable. I missed half way up. My form was good but no pop out of the hole. I was so afraid of missing on depth that I did not tighten my straps on my suit and so I missed. Now in a powerlifting meet missing your first squat is not a good sign....especially when you miss like that.

So 2nd attempt I take it again but with my straps cranked. It is good. I am in the meet so the pressure is off a bit. But it was much harder than it should have been as I went back to old habits an leaned forward rather than staying upright. But I am in the meet.

3rd attempt I go to 766. This is a bit off of the 800 I needed to get my 2k but I will build for my total. I sit it down there and my wife calls me up. It is good two to one. The squat was borderline but the judges called it good so why would I argue.

Time for a break and then on to normally my worst lift of the three. The bench has been my arch enemy since I started powerlifting. I have never put up a huge bench and not even close to cracking the top 100 in my weight class. By comparison I have hit 20th in the deadlift when I weighed 220.

So I open extremely light but heavy enough to touch easily. 445 came down easy and came up even easier. Again I am in the meet. My wife was shocked to see it come up so easy so we called for 473. Again nice and easy. It was a little out of the groove but still a much need improvement on past meets. So we called 501 and planned to hit what I wanted. Just like the first two it was easy and a pr bench in a full meet.

Now on to the deadlift, my ace in the hole. I am built to pull but have disappointed in the past dropping 700 more than a few times due to grip. Again a light opener at 617. It got way out in front but light enough to pull back in with no problem. If all went well I was going to take 685 for either a pr total of 1985 or 700 for a 2k total. Well the 2k was out the window so I will try for a pr total. To set that up I took 672. My setup was bad and loaded up my right side for some reason. I still pulled it and got 3 white lights. So what do I do at this point try to build upon my total that was sitting at 1939 or go for the pr total. Well I came for a pr total and I tried for it. I called 713 for my 3rd attempt. That was a eight pound deadlift pr and would give me a small meet total pr.

So on my 3rd attempt I made a mistake. I let my handlers talk me into using nose tork and I had not used any all day. Well it lit up my right nostril and right eye. It was hard to see out of that right eye even after I attempted to pull the deadlift. It was a mistake but I am not sure I would have even pulled the deadlift. I was set up poorly and the weight set to the right side.

Overall I was pleased with the meet but I left a few pounds on the platform. I am going to take a shot at redeeming myself in about 10 weeks. I have a few things I am going to try over the next 5 weeks then decide if I am gong to enter APF SR. nationals of skip it. I do have to give a huge thanks to my wife and Nick Detman for helping out a stranger.

Here is the video of my good bad and ugly lifts.

Training log up to meet

The last month has been busy as I was getting ready for my meet, I let my gym membership run out and started to train more at my wife's place.

So Here is what I did up until the meet.

2/16

Sled drag
behind the knees 90 3x50 yards
rear fly 45 3x50 yards

Roller hyper 225 4x8
leg curls on hyper 90 3x10
situps on ghr 3x10

2/17

reverse band purple
185x5
225x5
275x3
315x3
335x3
365x1
385x1
405 3x1

pin press 1 inch
315x5
365x5
405x5
455x5
495x5

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.