Monday, December 17, 2007

I Think I'm Back

Box Squats
2 sets of 5 @ 135 lbs.
5 sets of 5 @ 225 lbs.
3 sets of 3 @ 275 lbs.

Lunges
5 sets of 5 per @ 135 lbs.

The forearm has gotten a lot of rest, and I feel as though it is ready to handle some work. We'll see come tomorrow night with a bench session.

Monday, December 10, 2007

Still Plagued by the Forearm

That is correct. My forearm is STILL giving me problems. The only thing I can think of is that I managed to pull something. I have been putting ice on it, as well as putting heat on it. I wish it would just go away so I can get to training. I have a lot of things to be working on. None of which can be done without having two good forearms. I can't bench due to it either. I fear that I will be losing a lot of what I gained prior to the last meet.

Box Squats
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.

Pull-Throughs
3 sets of 10 @ 120 lbs.

Tuesday, December 4, 2007

Testing the Waters

I am almost at 100%. After the meet in November, I took a few days off to rest. Only to get sick the week after, which was Thanksgiving week. I was out all week, having no strength and could hardly eat a normal portion. I got over that only to be sidelined by this nagging pain in my right forearm. When it reared its ugly pain, I was unable to even grip a towel with that arm because the pain was too intense. I know I sound like a wussy, but I just couldn't do it. Well, I decided to "Test the Waters" tonight, and . . .

Box Squats
1 set of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 225 lbs.

Lunges
3 sets of 5 per @ 135 lbs.

. . . then the forearm started to act up a little. So instead of pushing it, I stopped. I can't afford to be out any longer.

Saturday, November 10, 2007

Meet Results

Squat
First Attempt - 275.5 lbs. (125 kg.) - FAIL (Depth)
Second Attempt - 275.5 lbs. (125 kg.) - GOOD
Third Attempt - 314 lbs. (142.5 kg.) - GOOD

Bench Press
First Attempt - 214.7 lbs. (97.5 kg.) - FAIL (Butt off bench)
Second Attempt - 231.2 lbs. (105 kg.) - FAIL (Butt off bench)
Third Attempt - 231.2 lbs. (105 kg.) - GOOD

Deadlift
First Attenpt - 341.5 lbs. (155 kg.) - GOOD
Second Attempt - 380.2 lbs. (172.5 kg.) - GOOD
Third Attempt - 391.2 lbs. (177.5 kg.) - FAIL (Hitched at knee)

Total
925.4 lbs. (420 kg.)

Result: FIRST PLACE in the Unequipped Powerlifting 181.75 Open Class

All these lifts would have been state records had I notified them at the time of the lift to have the proper number of certified judges.

Making Weight

Nov. 8
8:00PM 189.2 Hot bath soak
9:30PM 187.8

Nov. 9
5:00AM 185.6
11:30AM 184.2
12:15PM 182.6 Sauna Suit Jog & Steam Shower
2:20PM 181.2 Sauna Suit Jog & Steam Shower
6:00PM 181.0 WEIGH-IN
7:45PM 184.0 Dinner
8:30PM 185.0 Water Mixed w/ Gatorade
9:30PM 186.4 Water Mixed w/ Gatorade
10:00PM 187.0 Oatmeal

Nov. 10
5:30AM 187.0
7:00AM 188.4 Breakfast
9:00AM Time to lift!

Monday, November 5, 2007

Opening Triples - aka TEASER

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.

Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 225 lbs.

Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 3 @ 345 lbs.

Wednesday, October 31, 2007

DE Bench Night

Bench Press
5 sets of 5 @ 135 lbs.
3 sets of 2 @ 135 lbs. + 20 lbs. of Chain
3 sets of 2 @ 135 lbs. + Mini Band

Tuesday, October 30, 2007

DE Squat Night

Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 3 @ 225 lbs.
3 sets of 3 @ 225 lbs. + 30 lbs. of Chain
3 sets of 3 @ 225 lbs. + Light Band

Good Morning
3 sets of 8 @ 185 lbs.

Seated Rows
3 sets of 10 @ 120 lbs.

Note: As of tonight I have about 10 lbs. of weight to cut for weigh-ins.

Saturday, October 27, 2007

ME Bench Work

Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
2 sets of 3 @ 225 lbs.

Close-Grip Bench Press
3 sets of 5 @ 185 lbs.

Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 355 lbs.

Thursday, October 25, 2007

New PR Squat - ME Night

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 1 @ 275 lbs.
1 set of 1 @ 325 lbs. + Belt
1 set of 1 @ 345 lbs. + Belt
1 set of 1 @ 375 lbs. + Belt & Wraps

Deadlift
1 set of 5 @ 225 lbs.
1 set of 1 @ 275 lbs.
1 set of 1 @ 345 lbs.

Tuesday, October 23, 2007

Good ME Bench Work

Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 225 lbs.

Close-Grip Bench Press
3 sets of 10 @ 135 lbs.

Ab Work

Thursday, October 18, 2007

Minimal DE Squat Night

Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
5 sets of 2 @ 245 lbs.
5 sets of 2 @ 245 lbs. + 30 lbs. of chain
5 sets of 2 @ 245 lbs. + Light Band

Wednesday, October 17, 2007

PR! - ME Bench Night

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 1 @ 235 lbs.
1 set of 1 @ 245 lbs.
3 sets of 3 @ 245 lbs. off 2BD

Lying Dumbell Tricep Extension
5 sets of 8 @ 30 lbs.

Seated Rows
3 sets of 10 @ 120 lbs.

Monday, October 15, 2007

ME Squat Stuff

Power Clean
1 set of 5 @ 135 lbs.
1 set of 1 (+ 4 partials) @ 185 lbs.
2 sets of 5 @ 155 lbs.
2 sets of 5 @ 165 lbs.

Good Morning Squat
3 sets of 8 @ 185 lbs.

Saturday, October 13, 2007

DE Bench Day

Bench Press
3 sets of 3 @ 135 lbs.
3 sets of 3 @ 135 lbs. + 20 lbs. of chain
3 sets of 3 @ 135 lbs. + mini band
3 sets of 3 @ 135 lbs.

Decline Bench Press
3 sets of 3 @ 95 lbs.

Incline Bench Press
3 sets of 3 @ 95 lbs.

Thursday, October 11, 2007

DE Squat

Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
3 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.

Pull-Throughs
3 sets of 10 @ 120 lbs.

Seated Rows
3 sets of 12 @ 120 lbs.

Tuesday, October 9, 2007

Bench Press ME night

Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 225 lbs.
1 set of 2 @ 235 lbs.
3 sets of 3 @ 245 lbs. off 2BD

Close-Grip Bench Press
3 sets of 8 @ 155 lbs.

Monday, October 8, 2007

Squat ME day

Power Clean
1 set of 5 @ 135 lbs.
1 set of 2 @ 185 lbs.
3 sets of 5 @ 155 lbs.

Good Morning Squat
3 set of 5 @ 225 lbs.

Monday, October 1, 2007

ME Squat - Short but SO sweet

Power Clean
1 set of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
*I will work more of these into my routine. I feel these are what my upper back is lacking in a bad way! By the way; I have never before tonight done a set of 3 @ 185 lbs., only singles. I am proud of myself.*

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
1 set of 3 @ 295 lbs.
1 set of 3 @ 295 lbs. + belt
1 set of 5 @ 295 lbs. + belt & wraps
1 set of 5 @ 325 lbs. + belt & wraps
*Already on a high from the power cleans, I decided to push it a little harder. I decided to load the bar to 325 lbs. and after the first rep it felt so light. So, what else but to go for a second, then a third, then a fourth, and then a FIFTH! Holy crap, I thought to myself. Standing there trying to realize what I had just done.

Good Morning Squats
2 sets of 8 @ 225 lbs.

As far as heavy squats go, I think I will take a short break from them. Instead, I think I will start ME days with Power Cleans and follow them with Good Morning Squats. I feel this will be a good combination to push my strength to the next level.

Thursday, September 27, 2007

DE Bench Night

Back after a few days off.

Bench Press
1 set of 5 @ 95 lbs.
1 set of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 95 lbs. + mini band

Incline Bench Press
3 set of 10 @ 95 lbs.

Decline Close-Grip Bench Press
5 sets of 10 @ 95 lbs.

Lat Pulldowns
3 sets of 10 @ 120 lbs.

Thursday, September 20, 2007

ME Bench Day

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 230 lbs.
1 set of 1 @ 250 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
3 sets of 3 @ 245 lbs. off 2BD

Reverse-Grip Bench Press
2 sets of 10 @ 155 lbs.

Close-Grip Bench Press for Reps
25 reps @ 95 lbs.

*The forearm pain was starting to become worse during the sets of reverse-grip, but I decided to blast the triceps with one last thing before calling it quits. I am still icing it for 20 mins at a time since it seems to help.*

Tuesday, September 18, 2007

DE Squat

Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.

*The nagging forearm issue has come back to slow down progress. Tonight got cut short due to it bothering any time a pulling or squeezing with the right arm. I had to make a choice to cut this workout short so I can ice the arm and try to be 100% come ME days.*

Monday, September 17, 2007

DE Bench Night

Bench Press
(First time with bands.)
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 115 lbs. + mini band
3 sets of 3 @ 155 lbs.
*Mini Band = 90 lbs. of tension at top
40 lbs. of tension at bottom

Decline Bench Press
5 sets of 8 @ 155 lbs.

Tricep Pressdown
3 sets of 10 @ 70 lbs.

Seated Rows
3 sets of 10 @ 170 lbs.

Shrugs
3 sets of 10 @ 135 lbs.

Saturday, September 15, 2007

ME Squat Day

*I was very busy last night, and didn't get a chance to post this workout afterward.*

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 305 lbs.

Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 135 lbs.

Thursday, September 13, 2007

ME Bench Day

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 225 lbs.
1 set of 1 @ 245 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
1 set of 1 @ 275 lbs. off 3BD
3 sets of 5 @ 225 lbs. off 2BD

Close-Grip Bench Press
5 sets of 10 @ 135 lbs.

Bent Rows
5 sets of 10 @ 135 lbs.

Shrugs
3 sets of 10 @135 lbs.

Tuesday, September 11, 2007

DE Squat Day

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.

Good Mornings
1 set of 6 @ 135 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 185 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 135 lbs.

Face Pull
5 sets of 8 @ 50 lbs.

Power Clean
3 sets of 6 @ 135 lbs.

Note: This is the first time using bands, and I already like them. I am very eager to use them for the bench press. I love the feel of constant tension from the top of the lift to the bottom and back up. They are very different from using chains, but I like them so far.

Monday, September 10, 2007

DE Bench Day

Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.

Decline Bench Press
3 sets of 5 @ 185 lbs.

Seated Rows
5 sets of 8 @ 170 lbs.

Tricep Pressdown
5 sets of 8 @ 70 lbs.

Shrugs
3 sets of 8 @ 185 lbs.

Saturday, September 8, 2007

ME Squat Training

*When I am on vacation, I seem to forget to do almost eveything. This is from yesterday.*

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 295 lbs.

Low Pulley Rows
3 sets of 8 @ 120 lbs.

Good Mornings
3 sets of 10 @ 155 lbs.

Thursday, September 6, 2007

ME Bench Day

Bench Press
1 set of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 205 lbs.
1 set of 1 @ 225 lbs.
1 set of 1 @ 235 lbs. off 1 bd
1 set of 1 @ 245 lbs. off 1 bd

Bent Rows
3 sets of 8 @ 135 lbs.

Tricep Pressdown
3 sets of 8 @ 70 lbs.

Lat Pulldown
3 sets of 8 @ 120 lbs.

Wednesday, September 5, 2007

DE Squat Night

*This post is from last night. I forgot to post because I was a little busy afterward.*

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.

Seated Rows
3 sets of 10 @ 170 lbs.

Good Mornings
3 sets of 10 @ 135 lbs.

Monday, September 3, 2007

DE (dynamic effort) Bench Work

Bench Press
1 set of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.

Seated Rows
3 sets of 8 @ 170 lbs.

Wednesday, August 29, 2007

Hip Pain

I have been having some pain and tightness in both of my hips. So, last night I decided to take the night off. Today, the same tightness and pain in the hips cut this workout very short.

Speed Squat Night

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.

Monday, August 27, 2007

Speed Bench Changes

Bench Press
I cut the weight used for this to try to increase the speed. The weight that I was using felt as if I was just lifting the weight and not really benefitting from the speed needed for the movement.
3 sets of 3 @ 135 lbs.
6 sets of 3 @ 135 lbs. + 20 lbs. of chain
3 sets of 3 @ 135 lbs.

Close-Grip Bench Press
3 sets of 8 @ 155 lbs.

Dumb-Bell Bench Press
3 sets of 12 @ 30 lbs.

Seated Rows
3 sets of 8 @ 170 lbs.

Friday, August 24, 2007

ME Squat

Box Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 2 @ 225 lbs.
1 set of 2 @ 275 lbs.
1 set of 1 @ 295 lbs.
1 set of 1 @ 310 lbs.
1 set of 1 @ 315 lbs.

Ham Raise
4 sets of 15 @ BWT

Bent Rows
5 sets of 8 @ 135 lbs.

Seated Rows
3 sets of 12 @ 120 lbs.

Deadlift
1 set of 3 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 325 lbs.

Thursday, August 23, 2007

ME Bench Work

Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 185 lbs. off 2bd
1 set of 2 @ 225 lbs. off 2bd
1 set of 1 @ 235 lbs. off 2bd
1 set of 1 @ 245 lbs. off 2bd
1 set of 1 @ 255 lbs. off 2bd
(Burnout set: 1 set of 20 @ 135 lbs.)

Laying Tricep Dumb-Bell Extentions
3 sets of 6 @ 30 lbs.

Upright Dumb-Bell Rows
3 sets of 10 @ 30 lbs.

Face-Pulls
3 sets of 10 @ 50 lbs.

Tricep Pressdowns
3 sets of 10 @ 50 lbs.

Tuesday, August 21, 2007

Speed Squat Work

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.

Romanian Deadlift
3 sets of 10 @ 135 lbs.

Low Cable Rows
3 sets of 8 @ 120 lbs.

Shrug
3 sets of 10 @ 135 lbs.

Ab Pulldowns
2 sets of 40 @ 50 lbs.

Monday, August 20, 2007

Speed Bench (Lacking)

Tonight was speed bench presses, or the lack thereof. I seem to be picking a weight that doesn't allow me to work to much on speed/explosiveness. But, when I go lighter, it never seems enough to benefit all that much. Changes will be made accordingly next speed bench session.

Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 195 lbs.
6 sets of 3 @ 195 lbs. + 20 lbs. of chain.
3 sets of 3 @ 195 lbs.

JM Press
5 sets of 10 @ 75 lbs.

Lat Pulldowns
3 sets of 10 @ 120 lbs.

Bent Rows
3 sets of 10 @ 95 lbs.

Thursday, August 16, 2007

Day of Vacation

That's right, I had a day of vacation today. However, I did make the most of it and worked out twice today.

Morning Workout

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.

Good Morning
3 sets of 8 @ 185 lbs.

Evening Workout

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs. off 2 bd
1 set of 3 @ 225 lbs. off 2 bd
1 set of 3 @ 235 lbs. off 2 bd
1 set of 1 @ 265 lbs. off 3 bd

Close-Grip Bench Press
2 sets of 6 @ 185 lbs.
1 set of 5 @ 185 lbs.

Dumb-Bell Rows
2 sets of 12 @ 50 lbs.

Monday, August 13, 2007

Speed Bench Night

Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 185 lbs.
6 sets of 3 @ 185 lbs. + 20 lbs. of chain
3 sets of 3 @ 185 lbs.

JM Press
5 sets of 8 @ 75 lbs.

Pull-Ups
5 sets of 8 @ BWT

Saturday, August 11, 2007

ME Squat

Box Squat
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 205 lbs.
1 set of 2 @ 225 lbs.
1 set of 2 @ 275 lbs.
1 set of 1 @ 295 lbs.
1 set of 1 @ 305 lbs.

Ham Raise
3 sets of 15 @ BWT

Seated Rows
5 sets of 10 @ 120 lbs.

Upper Back Good Morning
2 sets of 10 @ 225 lbs.
(Heard about these and thought I would give them a try so I could work the upper back some. However, I didn't "feel" them doing anything. Also don't know if I was doing them correctly or not.)

Power Shrugs
3 sets of 8 @ 135 lbs.

Thursday, August 9, 2007

New Stuff for Max Bench

Bench Press
1 set of 8 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 185 lbs. off 2bd
1 set of 3 @ 205 lbs. off 2bd
1 set of 3 @ 225 lbs. off 2bd
1 set of 1 @ 245 lbs. off 3bd
1 set of 1 @ 255 lbs. off 3 bd

Close-Grip Bench Press
1 set of 6 @ 185 lbs.
1 set of 5 @ 185 lbs.
1 set of 4 @ 185 lbs.

Bent-Over Barbell Rows
3 sets of 8 @ 135 lbs.

Shrugs
3 sets of 15 @ 135 lbs.

Side Laterals
2 sets of 8 @ 20 lbs.

Bent Laterals
2 sets of 8 @ 20 lbs.

Saturday, August 4, 2007

Meet Results!

I felt really good going into this meet. Friday night was early weigh in and I made weight at 180.5 lbs. Got to the meet and still felt good.

No more waiting. Here are my results:

Weight class: 181.5 lb
Division: Pure (Unequipped)

Bench Press
1st attempt: 198.2 lbs. (90 kg.)
2nd attempt: 220.2 lbs. (100 kg.) *
3rd attempt: 236.7 lbs. (107.5 kg.) MISS

Deadlift
1st attempt: 341.5 lbs. (155 kg.)
2nd attempt: 374.7 lbs. (170 kg.) *
3rd attempt: 391.2 lbs. (177.5 kg.) MISS

Total: 594.9 lbs. (270 kg.) *

Placing: 1st

* Unsure if lifts were KS state records or not.

Thursday, August 2, 2007

Last Teaser Before Meet

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 se of 3 @ 185 lbs. + 30 lbs. of chain

Deadlift
2 sets of 3 @ 135 lbs.
2 sets of 3 @ 225 lbs.
2 sets of 3 @ 275 lbs.

Tuesday, July 31, 2007

Quick Tease

Bench Press
1 set of 10 @ 135 lbs.
1 set of 3 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 185 lbs. + 30 lbs. of chain
1 set of 2 @ 205 lbs. + 30 lbs. of chain

Deadlift
2 sets of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 1 @ 325 lbs.

Wednesday, July 25, 2007

Speed Squats

Squat
2 sets of 5 @ 135 lbs.
3 sets of 2 @ 245 lbs.
6 sets of 2 @ 245 lbs. + 30 lbs. of chain
3 sets of 2 @ 245 lbs.

Good Mornings
3 sets of 8 @ 185 lbs.

Seated Rows
3 sets of 10 @ 120 lbs.

Monday, July 23, 2007

Speed Bench Work

Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 185 lbs.
6 sets of 3 @ 185 lbs. + 30 lbs. of chain
3 sets of 3 @ 185 lbs.

Close-Grip Bench Press
5 sets of 8 @ 135 lbs.

Saturday, July 21, 2007

Max Effort (Squat) Deadlift

This wasn't a very good workout. I am still struggling with a fluctuation in my bwt, and it is really messing with my head.

Good Morning Squat
2 sets of 10 @ 135 lbs.
2 sets of 10 @ 185 lbs.

Deadlift (Sumo)
1 set of 5 @ 225 lbs.
1 set of 3 @ 295 lbs.
3 sets of 1 @ 345 lbs.

Thursday, July 19, 2007

Max Effort Bench Night

Close-Grip Bench Press
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 195 lbs.
1 set of 3 @ 205 lbs.
1 set of 3 @ 215 lbs.
1 set of 3 @ 205 lbs.
1 set of 3 @ 195 lbs.
1 set of 5 @ 185 lbs.

Dumb-Bell Butterflies
3 sets of 10 @ 20 lbs.

Upright Rows
3 sets of 8 @ 90 lbs.

Shrugs
3 sets of 10 @ 135 lbs.

Just making a note of how I feel at the present time. I have never felt so strong. I just want to keep going, but am being smart and not thinking of trying to overdue it. I think I will do very well at the upcoming meet. I know I will set a PR! Who knows, maybe I will set a state record?

Speed Squat

**NOTE: This post is from last night. My internet was down and was not able to post my workout. **

Squat
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 35 lbs. of chain
3 sets of 2 @ 225 lbs.

Good Morning
3 sets of 8 @ 185 lbs.

Monday, July 16, 2007

Speed Bench Work

Bench Press
1 set of 8 @ 135 lbs.
1 set of 5 @ 135 lbs.
3 sets of 3 @ 195 lbs.
6 sets of 3 @ 195 lbs. + 30 lbs. chains
3 sets of 3 @ 195 lbs.

Close-Grip Bench Press
3 sets of 10 @ 135 lbs.

Bent Barbell Rows
3 sets of8 @ 135 lbs.

Saturday, July 14, 2007

Squat Max Effort

Good Morning Squat
1 set of 10 @ 135 lbs.
1 set of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 225 lbs.

Deadlift (conventional)
1 set of 5 @ 225 lbs.
1 set of 3 @ 295 lbs.
1 set of 1 @ 345 lbs.
1 set of 1 @ 365 lbs.
1 set of 1 @ 375 lbs.

Shrugs
3 sets of 10 @ 185 lbs.

Seated Rows
3 sets of 10 @ 120 lbs.

Standing Cable Crunches
1 set of 30 @ 70 lbs.

Thursday, July 12, 2007

Bench Max Effort Night

JM Press
1 set of 10 @ 45 lbs.
1 set of 5 @ 65 lbs.
1 set of 5 @ 95 lbs.
1 set of 5 @ 115 lbs.
(Tried a second set but failed on the first rep.)

Close-Grip Bench Press
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.

Pull-Ups
5 sets of 5 @ BWT
(Each set done with a different style of grip.)

Shrugs
3 sets of 10 @ 135 lbs.

I have been really bummed and frustrated with my weight. I am still needing to cut about 3-4.5 lbs. but seem to be having a real hard time with it. I am kind of stumped as to what to do.

Tuesday, July 10, 2007

Speed Squat Night

Squat
2 sets of 5 @ 135 lbs. (warmup)
3 sets of 2 @ 205 lbs.
6 sets of 2 @ 205 lbs. + 35 lbs. of chain
3 sets of 2 @ 205 lbs.

Good Morning Squat *
3 sets of 8 @ 135 lbs.

Standing Ab Crunches **
3 sets of 20 @ 50 lbs.

* I read somewhere that these were a favorite with Louie Simmons and knew it was something that I should try. I definately felt them working like nothing else. I look forward to doing more of these in the future.

** I never do ab work, but also read that Louie said in order to have a strong squat you have to train abs. So, it is time to start working them.

Monday, July 9, 2007

Westside Embrace

Bench Press
1 set of 5 @ 95 lbs.
3 sets of 3 @ 135 lbs.
6 sets of 3 @ 135 lbs. + 35 lbs. of chain
3 sets of 3 @ 135 lbs.

Tricep Pressdown
3 sets of 10 @ 50 lbs.

Bent Barbell Rows
3 sets of 10 @ 135 lbs.

Shrugs
3 sets of 10 @ 135 lbs.

I did a lot more reading and studying on the "Westside Barbell" way of training. I learned a great deal of things, and am going to try to incorporate many principles. Today was the first of many changes that I will make. According to the "WB" way, I have been overtraining in many ways, yet at the same time undertraining in many other ways.

Friday, July 6, 2007

"Dead" Tired

Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
2 sets of 3 @ 345 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 225 lbs.

Box Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs. (last rep was horrible)

Thursday, July 5, 2007

Keep on Keeping on

Bench Press
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
6 sets of 2 @ 185 lbs. + 35 lbs. of chains

Close-Grip Bench Press
3 sets of 8 @ 155 lbs.

Seated Rows
5 sets of 10 @ 120 lbs.

Side Lateral
3 sets of 10 @ 20 lbs.

Front Lateral
3 sets of 10 @ 20 lbs.

Wednesday, July 4, 2007

"Dead" Rising or Lack There Of

Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 295 lbs.
1 set of 2 @ 345 lbs.
FAIL @ 395 lbs.
1 set of 1 @ 345 lbs.
1 set of 10 @ 295 lbs.
1 set of 8 @ 295.

Monday, July 2, 2007

Hard Work is Paying Off

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
6 sets of 2 @ 225 lbs.

JM Press
5 sets of 5 @ 95 lbs.

Overhead Press
3 sets of 8 @ 95 lbs.

It seams like all the hard work that I have been putting in is starting to pay off. I am proud of myself with the gains that I have been making. I only hope that the payoff at the next meet is well worth it.

Even while dieting down these few pounds, it doesn't seem that I have lost any strength but rather been getting stronger.

Tuesday, June 26, 2007

Short But Sweet

Box Squat
1 set of 10 @ 135 lbs.
1 set of 8 @ 185 lbs.
1 set of 5 @ 225 lbs.
5 sets of 2 @ 305 lbs.

Wide-Stance Good Mornings
5 sets of 5 @ 225 lbs.

Monday, June 25, 2007

Baby Steps to Gains

Bench Press
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 215 lbs. (New 5RM)
3 sets of 3 @ 195 lbs.

Close-Grip Bench Press
3 sets of 8 @ 155 lbs.

Pull-Ups
5 sets of 5 @ Bwt.

Shrugs
5 sets of 10 @ 155 lbs.

Seated Rows
3 sets of 6 @ 170 lbs.

Saturday, June 23, 2007

"Dead" Focused

Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 295 lbs.
1 set of 3 @ 345 lbs.
3 sets of 1 @ 365 lbs.

Box Squat
1 set of 5 @ 135 lbs.
1 set of 3 @ 225 lbs.
1 set of 3 @ 225 lbs. + 38 lbs. of chain
5 sets of 3 @ 275 lbs. + 38 lbs. of chain
Used belt for the last 5 sets

Thursday, June 21, 2007

Bench Press PR!

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 225 lbs. (New PR)
1 set of 2 @ 225 lbs. + 35 lbs. of chains (New PR)
(The last rep was VERY slow and tough to get.)
5 sets of 5 @ 185 lbs.

JM Presses
2 sets of 8 @ 65 lbs.
2 sets of 8 @ 75 lbs.
2 sets of 8 @ 85 lbs.

Tuesday, June 19, 2007

Squat PR!

Box Squat
2 sets of 5 @ 135 lbs.
2 sets of 3 @ 185 lbs.
2 sets of 3 @ 225 lbs.
2 sets of 3 @ 275 lbs.
2 sets of 3 @ 295 lbs. (New 3RM!)
Used belt on last set of 295 lbs.

Good Mornings
3 sets of 5 @ 225 lbs.

Pull Ups
2 sets of 6 @ BWT

Monday, June 18, 2007

Bench Press Night

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
2 sets of 5 @ 205 lbs.

15 deg. Incline Bench Press
3 sets of 5 @ 155 lbs.
index finger on ring

Close Grip Bench Press
3 sets of 6 @ 155 lbs.

Face Pulls
3 sets of 10 @ 70 lbs.

Saturday, June 16, 2007

Friday Night Quickie

Box Squat
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs. (new 5RM PR)
1 set of 2 @ 295 lbs. (failed 3rd rep)

Deadlift
1 set of 3 @ 225 lbs.
1 set of 3 @ 275 lbs.
1 set of 3 @ 325 lbs.
1 set of 2 @ 365 lbs. (failed 3rd rep)
1 set of 10 @ 225 lbs.
The last set was done for "self-punishment" for the failed rep at 365 lbs.
Also held last rep as long as I could.

Thursday, June 14, 2007

Getting Used to Chains

Bench Press
1 set of 5 @ 95 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 205 lbs.
3 sets of 2 @ 205 lbs. + 35 lbs. of chain weight
(Wanted to do more sets, but my left wrist has been giving me fits for the last 3 days.)

JM Press
6 sets of 6 @ 65 lbs.
(This is only the second time ever doing these, but I will be working more with them.)

Pull-ups
3 sets of 6 @ bwt

Bent-over Barbell Rows
3 sets of 8 @ 135 lbs.

Shrugs
3 sets of 12 @ 135 lbs.

Tuesday, June 12, 2007

Box Squats

Box Squats:
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs. w/belt
3 sets of 3 @ 275 lbs. + 38 lbs. of chain weight w/belt

Good Mornings:
1 set of 5 @ 135 lbs.
5 sets of 5 @ 185 lbs.

Monday, June 11, 2007

Pounding Headache

What a crappy workout! I wasn't able to do much, but I had to do something. All I got in was some bench work before the intensity of the pounding was too much to take.

2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
8 sets of 2 @ 185 lbs. + 38 lbs. of chain weight

After the third or fourth set with the chains was when the headache was really pounding. Rest time between sets was increased so I would not get sick.