I have not posted in about a month as my meet prep has started to ramp up. I am about a month out right now so only a few weeks left before I am back on the platform. It has been a long time but I think I am ready and by the end of the year could be into uncharted water.
I got some help adjusting my squat form and it will pay off in the future. You may notice I am much more upright and using more hips and hamstrings. My bench is still behind from my injury but is coming along and I will be above 90% at this meet. After the meet I am going to get some help for my deadlift and see if I can get it moving.
Wednesday 1/12
Started to floor press but the shoulder was screaming so I stopped at 225.
Can't remember what exactly I did.
rolling db ext 50 5x8
pulldowns 5x12
Friday 1/14
speed squat went with loser briefs
ssb 275 9x2, 315x2
speed deadlift conventional 315 2x1, 365, 2x1, 405 2x1, 455 2x1. 495 2x1
pull throughs 6x12 3 sets bent over and 3 squatting. Keep rest less than 30 seconds between sets
side bends 65 3x12
Sunday 1/16
speed bench with mini
135 5x3, 155 4x3
5 board with mini
225x5, 275x5, 315x3, 335x3
low cable rows 5x12
face pulls w/ purple band 5x20
db curls 3x12
Monday 1/17
starting to get sick and the last 2 nights slept 11 and 10 hours. Skipping main exercises and will do mostly assistance work this week.
ghr x40, 35, 25
single leg hypers 90 3x12
neutral grip pullups x5, 4, 4, 3
band pull aparts 3x15
I think I did something else but I really can't remember.
Wednesday 1/19
db bench with purple band behind back 70 4x12
db ext on floor 40 6x12
lat pulldowns 5x10
side raises 15 2x12
rear flys 15 3x15
cable curls 3x12
Friday 1/21
Did a bunch of kettlebell swings
Monday 1/24
cambered bar goodmornings (bar=45)
135x5
185x5
225x5
275x3
315x3
365x3
405x3
455x3
495x1
squatting pul thrus
150 3x12
short strap hypers
270 3x10
side bends 105 3x8
rotator bar pulldowns
120, 140, 160 x12
Wednesday 1/26
reverse band bench with purple
185x5
225x3
275x3
315x3
335x3
365x1
385x1
405x1
db ext on floor
45 5x10
wide grip pull ups
5x3
band face pulls 5x25
Pulled something in my neck and it kills to turn my head. I could really do without this right now.
Friday 1/28
speed squat
275+ blue band 6x2
speed deadlift
mini band 315 3x1, 365 4x1
long strap hypers 365 4x10
Sunday 1/30
speed bench
185 3x5, 205x5, 225x5
chinups 4x5
dips 5x8
db powercleans 17.5 3x20
cable curls 2x12
Monday 1/31
sumo deadlift with 4 chain
225
315
365
405
add suit
455
495
545
585 - pulled something in my mid back at lockout. Might be lat or rhomboid. Shut it down there.
Short strap hypers
180, 270 3x10
green band leg curls 3x12
leg raises 2x25
Thursday 2/3
bench
135x5
185x5
225x3
275x3
315x2
add 3 board
315x3
365x2
405xmiss - should have had this but lost my tightness. Opted to stop rather then take it again.
db bench with purple band behind back
70 2x8
face pulls for a song
abs on dip machine for a song
pushdowns 5x12
rope curls 5x10
Friday 2/4
Friday
speed squat with blue band
275 x2
315 5x2
365 x1
405 x1
455 x1
Over all I was happy with my squat today. 365 felt perfect and 405 felt alright. I got a little forward with 455 but I will take it.
side bends 105 4x8
blue band goodmorning 3x12
green band pull throughs 2x12
speed bench Sunday 2/6
205 5x5
5 board
275 x8
315 x8
365 x8
db powercleans 20 3x15
chin ups x5, 6, 6, 5, 4, 4
curls 3x12
Monday 2/7
stiff leg sumo deadlift
135x5
225x5
275x5
315x5
365x3
405x3
455x3
495x3
545x1
roller hyper
180 3x10
ghr
3x10
situps on ghr with 10 behind head
2x10
Wednesday 2/9
Bench
135x5
185x5
225x3
275x3
315x1
add shirt
365x3
405x3 pretty close to touching
435x2 touched on 2nd rep but pushed straight up rather than back.
This was satisfactory for today. First time in this shirt in 18 months and 2nd time in a shirt in the same time.
4 board
275x5
315x5
365x5
rolling db ext 50 4x8
db rows 110 4x8
face pulls for a song.
Friday 2/11
BW 247
squat
135x5
225x3
275x3
315x1
365x1
add briefs
405 2x1
455x1
add suit straps down
495x3
545x1
straps up
585x2
635x1
Felt a little inconsistent today with my setup but felt ok. Stance felt too narrow at times. I need to get throughthis meet and will be able to work on it with a little more patience.
arch back goodmornings
185 3x8
Long strap hypers
4 plates x8
6 plates x8
8 plates 4x8
pulldown abs 3x2
Sunday 2/13
90 minute nap
speed bench 205 6x5
pushdowns 3x15
db powercleans 20 3x15
battling ropes x200
db curls 2x12
Thursday, February 17, 2011
Tuesday, January 11, 2011
Training log
The last couple of weeks have been busy but now that the holidays are done I am back on schedule. My next meet will be March 19-20th at the APF IL state meet. My meet prep has started but I have shortened it down and will lift in whatever weight class I might be in that morning.
1/3/2011
Monday
Free squat
225×3
275×3
add briefs
315×3
365×3
405×2
add suit bottoms
455×1
straps up
495×1
545 3×1
pull throughs 150 5×12
fat man rows 3×10
leg raises 3×12
1/5/2011
ME bench
60kg x5
80kg x5
100kg x3
120kg x3
140kg x1
add 3 board
140kg x5
150kg x3
160kg x1
170kg x1
140kg x3
bb rows elbows out 60kg 3×10
elbows in 100kg 3×12
cable tri extensions 5×12
ext rotator 3×15
1/7/2011
Had windows put in yesterday so I had to make due at alternate site.
box squat worked up in doubles to 140kg and shut it down
stiff leg deadlift
140kg x5
160 x5
180 x3
200 x3
220 x3
235kg x3
ghr raised 10 inches and purple band x10, 10, 6 (4 bodyweight), 5 (5 bodyweight)
sidebends on assisted pullup machine 3×12
1/9/2011
Did speed bench for the first time in a while so I kept it lighter this week
135+mini 9×3
5 board with mini 225×5, 315×5, 335×3
low cable rows 3×12
back to back with
purple band face pulls 3×15
cable curls 3×10
1/10/2011
ssb goodmornings
135, 185, 225×5, 275×3, 315×3, 365×3 Form started breking down a bit. Felt it was best to stop there. see video above
hypers
short strap 230×8, 270 3×8
long strap hypers 320×8, 360 3×8
pulldown abs 130 2×10, 140 2×10
green band leg curls 4×10
1/3/2011
Monday
Free squat
225×3
275×3
add briefs
315×3
365×3
405×2
add suit bottoms
455×1
straps up
495×1
545 3×1
pull throughs 150 5×12
fat man rows 3×10
leg raises 3×12
1/5/2011
ME bench
60kg x5
80kg x5
100kg x3
120kg x3
140kg x1
add 3 board
140kg x5
150kg x3
160kg x1
170kg x1
140kg x3
bb rows elbows out 60kg 3×10
elbows in 100kg 3×12
cable tri extensions 5×12
ext rotator 3×15
1/7/2011
Had windows put in yesterday so I had to make due at alternate site.
box squat worked up in doubles to 140kg and shut it down
stiff leg deadlift
140kg x5
160 x5
180 x3
200 x3
220 x3
235kg x3
ghr raised 10 inches and purple band x10, 10, 6 (4 bodyweight), 5 (5 bodyweight)
sidebends on assisted pullup machine 3×12
1/9/2011
Did speed bench for the first time in a while so I kept it lighter this week
135+mini 9×3
5 board with mini 225×5, 315×5, 335×3
low cable rows 3×12
back to back with
purple band face pulls 3×15
cable curls 3×10
1/10/2011
ssb goodmornings
135, 185, 225×5, 275×3, 315×3, 365×3 Form started breking down a bit. Felt it was best to stop there. see video above
hypers
short strap 230×8, 270 3×8
long strap hypers 320×8, 360 3×8
pulldown abs 130 2×10, 140 2×10
green band leg curls 4×10
Monday, December 20, 2010
TWIT - This week in training Dec 17- Dec 20 2010
Friday
Speed squat with green band
225 x2
275 2×2
315 x2
365 x1
405 x1
455 x1
I narrowed my stance a bit like I was told and felt off a bit. Still having a hard time keeping lats tight through the whole squat. I am going to try and move the bar up some and open my stance a little.
Here is a video of the squatting and some goodmornings from Monday.
Saturday
bench 225 6×3
neutral grip pullups 6, 6, 6, 5, 5, 4, 4, 4
dips 5×12
Y+T 15 3×20
curls ?
Monday - deload week
Dec 20
GHR 5x10 (raised 8 inches)
back to back with sled drag with strap between legs 90# 5x50 yards
Long strap hypers 270 x8, 360 2x8. I might have done 3 at 360 but can't remember.
back to back with sled dragging holding straps behind the knees 90 3x50 yards
trx ab fall outs 2x8
and plank x2
Speed squat with green band
225 x2
275 2×2
315 x2
365 x1
405 x1
455 x1
I narrowed my stance a bit like I was told and felt off a bit. Still having a hard time keeping lats tight through the whole squat. I am going to try and move the bar up some and open my stance a little.
Here is a video of the squatting and some goodmornings from Monday.
Saturday
bench 225 6×3
neutral grip pullups 6, 6, 6, 5, 5, 4, 4, 4
dips 5×12
Y+T 15 3×20
curls ?
Monday - deload week
Dec 20
GHR 5x10 (raised 8 inches)
back to back with sled drag with strap between legs 90# 5x50 yards
Long strap hypers 270 x8, 360 2x8. I might have done 3 at 360 but can't remember.
back to back with sled dragging holding straps behind the knees 90 3x50 yards
trx ab fall outs 2x8
and plank x2
Wednesday, December 15, 2010
TWIT This week in training Dec 13- Dec 15 2010
Monday Dec 13
Max effort lower
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
Max effort lower
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
Sunday, December 12, 2010
TWIT - This week in training
Monday
Max effort lower
Sumo deadlift while standing on 100# plates
135, 225, 315×3, 365, 405, 455, 495×1, 545xmiss, 515×1, 405×5
The video for this workout is down below.
short strap hypers 270 4×10
green band good mornings 4×12
pulldown abs with feet staggered 120 5×16
neck harness 35 2×12
Wednesday
Max effort upper
bodyweight 238
Shoulder is getting better but still not 100%.
bench on low decline 135 2×5, 185 2×5, 225 2×3, 275 2×1, 315 3×1
Each single got better and left some in the tank
oh press 135 3×8
db rows 105 4×12
lying tates 50 5×12
db powercleans 15 4×15
curls with ex bar
Weak off my chest and feel like I can’t get my lats tight.
Friday
Speed lower
bw 240
Speed squat with green band and straight bar.
295 4×2
335 3×2
Having problems keeping my lats tight since I hurt my shoulder. I find thast on my 2nd rep especially that I get lazy and cannot keep them tight. I will pst a video tomorrow.
Speed deadlift with 3 chain and bands
315 6×1
365 4×1
Short strap hypers
180 4×12
green band leg curls
3 or 4 x20
decline situps
65 4×12
Sunday
Rep upper
275 2x3
neutral grip pullups 3x6, 3x5
dips 4x12
y+t 15 3x20
barbell curls ?
Max effort lower
Sumo deadlift while standing on 100# plates
135, 225, 315×3, 365, 405, 455, 495×1, 545xmiss, 515×1, 405×5
The video for this workout is down below.
short strap hypers 270 4×10
green band good mornings 4×12
pulldown abs with feet staggered 120 5×16
neck harness 35 2×12
Wednesday
Max effort upper
bodyweight 238
Shoulder is getting better but still not 100%.
bench on low decline 135 2×5, 185 2×5, 225 2×3, 275 2×1, 315 3×1
Each single got better and left some in the tank
oh press 135 3×8
db rows 105 4×12
lying tates 50 5×12
db powercleans 15 4×15
curls with ex bar
Weak off my chest and feel like I can’t get my lats tight.
Friday
Speed lower
bw 240
Speed squat with green band and straight bar.
295 4×2
335 3×2
Having problems keeping my lats tight since I hurt my shoulder. I find thast on my 2nd rep especially that I get lazy and cannot keep them tight. I will pst a video tomorrow.
Speed deadlift with 3 chain and bands
315 6×1
365 4×1
Short strap hypers
180 4×12
green band leg curls
3 or 4 x20
decline situps
65 4×12
Sunday
Rep upper
275 2x3
neutral grip pullups 3x6, 3x5
dips 4x12
y+t 15 3x20
barbell curls ?
Monday, December 6, 2010
Training log with video
Friday Dec 3
Speed squat with green band 275 3x2, 315 3x2
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.
Speed squat with green band 275 3x2, 315 3x2
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.
Thursday, December 2, 2010
Training log
The last 7 months have been busy. My training has been lacking so I have not been posting. I hurt my shoulder, my knee swelled and I took some time off. We moved my wife was promoted to director at her job and I am trying to find my groove again.
Monday Nov 29th 2010
Squat 135, 185, 225, 275, 315x1, 365x1
add briefs 405x3, 455x3, 495x1
add reverse green bands, 545x3, 585x3, 635x1, 675x1
First real heavy weight I have used with the straight bar in a long time. My shoulder has not let me comfortably squat with it for a while. I will use this same exercise as a tester in 6 weeks.
Green band good mornings 4x12
short strap hypers 180x12, 270 3x10
pulldown abs with split stance 120 3x16
Wednesday Dec 1st 2010
Bench 135x5, 185x5, 225x3, 275x1
add 4 board 315x3, 365x3, 3, 4
My should held up over night and no pain so this is good. Time to start building and get my raw bench back up.
oh press 135 2x8
db power cleans 15 3x12
db rows 105x8, 130x8, 105x12
lying tates 50 3x8
curls with ez curl bar 70 4x12
Monday Nov 29th 2010
Squat 135, 185, 225, 275, 315x1, 365x1
add briefs 405x3, 455x3, 495x1
add reverse green bands, 545x3, 585x3, 635x1, 675x1
First real heavy weight I have used with the straight bar in a long time. My shoulder has not let me comfortably squat with it for a while. I will use this same exercise as a tester in 6 weeks.
Green band good mornings 4x12
short strap hypers 180x12, 270 3x10
pulldown abs with split stance 120 3x16
Wednesday Dec 1st 2010
Bench 135x5, 185x5, 225x3, 275x1
add 4 board 315x3, 365x3, 3, 4
My should held up over night and no pain so this is good. Time to start building and get my raw bench back up.
oh press 135 2x8
db power cleans 15 3x12
db rows 105x8, 130x8, 105x12
lying tates 50 3x8
curls with ez curl bar 70 4x12
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