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.

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.

Carb back loading update

During my last deload (week of the SPF Women's PRO/AM) I finished my prep phase for Carb Backloading (CBL). Now I have been eating that way for over a year but when we started we have few details and started very simple. We got results and peaked at about 6 months. At that point I did not progress any more until the CBL ebook came out. That was late in 2011.

Since the start my body weight has only dropped nine pounds but my waist has dropped three and a half inches. My strength is the same or better and best off I just look better. I think this is a fairly easy way to live and lean out. You can cheat and not feel too bad and get back on track fairly easily. I still have a long way to go but eating pretty much what I want, getting leaner and stronger it is a no brainer. If you look at the ebook you will go it is $80 that is crazy and just forget it. I think the ebook comes with lifetime updates and you get access to a forum where you can get help from other back loaders. It also sounds too good to be true but I promise you it is not. This is the way my wife and I live. This is not a diet but a lifestyle.

If you need more proof check out how my wife has transformed. This is her article on dangerously hardcore.