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

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

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.

Training log update

The last few weeks have been pretty busy and crazy for me so I apologize for not keeping up on my log. To catch you up I had a visit to Westside barbell the weekend of the Arnold where I pulled 585 off pin two against quad monster mini bands using a conventional stance. We did two weeks of a blue band and then deloaded thinking we were going to do circa max.

We changed the meet that we are doing so we are scrapping circa max since we are not squatting at this meet, but wil still push up our speed work. So here are the last few workouts.

3/6
Friday at Westside

Pin 2 rack pulls against quad monster minis. Conventional stance
135, 225, 315, 365, 405, 455, 495, 545, 585x1 started to loose my grip at the top
605xmiss

reverse hyper with extra traction. 3x8
hyper with weight behind feet 3x8
glute hams 2x8


afternoon
gravity crunch, more glute hams, kettlebell swings working up to 40kg 2x12

3/11

Deload upper

db bench 40, 60, 80, 100 2x12
face pulls green band 2x12
tates 40 and mini 5x12
prowler walk 2 plates each side 2x 50 steps


afternoon
curls
pulldown abs
pull ups

3/13

Max effort lower deload week

hamstring goodmornings 135 2x8
poor man back attack 4x12
side bends 80 4x12
sled drags 3 plates 10x100ft

3/15

Max upper deload
Illegal wide bench 135, 185, 225, 275x6
bradford press 135 4x8
Fat DD t bar rows 3 plates 3x12
Rolling dumbell extensions on the floor 40 2x8, 50 3x8

3/16

Wife went back to work today after materninty leave so I had to cut my morning workout short.

SSB with purple band over plates. 365 5x2
deadlift with plates 1/2 inch lower than feet 245, 335, 435, 475, 525, 565, 615x1 First time deadlifting in this suit and not bad. Still a little beat up from last couple of weeks.

pull thrus 4x8 130-150 and some added tension with a mini band.


Afternoon

Done in a circuit 3 times

reverse hypers short strap 330 3x12
overhead keg lunges 3x6 each leg
judo throw pulldown abs with green band 3x8 each side



belt dragging 3 plates and a quater 10x100ft

3/18

Speed bench 185 and mini band 9x3

db press 80x12, 100x12, 12, 20 ties a rep record for 3 sets. If I would have know I would have done one more.

pull ups x5, 4, 4, 3 all different grips

tates with mini band behind back. 45x12, 50 x12, 12, 12, 10

piston face pulls - purple band each hand 3x15

bb curls 70 3x12


Afternoon
shoulder traction
external rotators 3x15
pushdowns 2x12
foam roller situps 2x12 8kg kettlebell each hand

3/20

Deadlift standing on 2 inch plaform
135, 225, 275, 315, 365, 405, 455, 495, 545, 595, 615x1

Video of pulls and good mornings.
http://www.youtube.com/watch?v=k6blEpN6wBY

camber bar goodmornings 225x8, 315x8, 405x6

green band leg curls single leg 3x12

pull down abs 3x12

3/21

3 board bench with 3 chain per side. 135, 185, 225, 275, 295, 315, 335x1

far bar 6 board 275, 315, 365x8, 405x6

bradford press 95, 135, 155 2x8

t bar rows with fat DD handle 135 4x12

dumbell extensions on floor 50 5x10



That should bring you up to speed. If you have any questions about my training send me a message. Thanks.

Training log update

2/25/09 Speed bench

Speed bench 2 chain 185 6x3
Pin press while laying on floor 225, 315, 405, 455, 495x5
incline JM press 185 2x6
dumbell overhead press 50 2x15
fat man rows against mini band 4x8
hammer curls 4x8




2/27/09 Max effort lower

Free squat 145, 195 add briefs, 255, 345, 395, 435, add suit straps down, 545, 635x2, 685 2x2

Here is the video of todays squatting.



rackable camber bar goodmornings 135, 225, 315, 405x6, 315x8
poor man back attack 2x12
superset with short strap hypers 140 2x20


Afternoon session
16kg kettlebell front squats with heels elevated 2x8
side bends 80 4x10