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.

DO NOT TRY THIS AT HOME!

Do not try this at home I am a trained professional!

Training log week 2

Speed bench week 2
body weight 235.1

mini band + 155, 3 reps per set, 4 sets per cluster, 4 clusters
same rest as last week. 16 total sets

This is video of my last cluster

A1 bradford press
95x8, 115x8, 135x8, 150x8

A2 kroc rows
70 x 25,25,20

B1 TRX extension 4x12

B2 seated incline curls 4x8

C1 band pull aparts 2x50

C2 dumb bell flys 15 2x12

Max effort bench week 2 5/20
Bodyweight 236.1

4 inch camber bar 2 board press
223x3, 273x1, 293x1, 310x1, 326x1
336x1, 346x1 (PR)

Foam press close grip
225x8, 273x8, 293x6

band rows
facepulls
grenade extensions
curls

Training log update week 1

Speed bench week 1 
body weight 237
We will be very busy this summer and I figured this a good time to try and drop more bodyfat, work on my raw strength and wait to do a meet until this fall.

Mini band 155 bar weight 3 reps per set. 3 clusters of 4 sets per cluster.
15 seconds rest between sets, 1 minute rest between clusters. 12 total sets.

A1 Bradford press
95, 115, 135, 145x6

A2 kroc rows
70 x25, 25

B1 trx extensions
x12, 12, 12

B2 seated incline curls
4x8

C1 band pull aparts
2x50



Max effort week 1 (5/12)
Incline bench
135x5, 185x5, 223x2, 253x1, 273x1, 293xmiss

Close grip off foam pad
275 2x8

A1 single arm band row  3x8

A2 face pulls 3x25

A3 band grenade extensions 3x15

Reverse band bench 5/11/12

5/5 Max effort bench

Reverse onyx relentless band from elitefts
deload was about 310 at the bottom
360x3, 399x3, 449x3, 469x3, 489x1
508x1, 530x1, 550x1, 568x1
There might have been a little more in the tank but this is a pr and my shoulder was not feeling real good.

jm press
135x6, 155x6, 177x6x6

neutral grip pull ups
3x5, 3

BB curls 3x12
meadows rear flys 3x20



5/2 Speed bench
Using elitefts short resistance bands monster mini
155 7x5, 185x1, 205x1

Inclince
Grip was thumbless at the smooth
185x3, 205x3, 225x6, 6

A1 bb rows 185 4x12
A2 rolling db ext 60 3x12, 10

B1side raise 3x15
B2 db curls 3x15

C1 db powercleans

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.