More Suit Work

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.

Suit Work (Partials w/Belt)
1 set of 5 @ 295 lbs. w/o straps
1 set of 5 @ 345 lbs.
1 set of 3 @ 445 lbs.
1 set of 5 @ 395 lbs.

A New Stance on Things

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
2 sets of 5 @ 275 lbs. + belt

Good Morning (Wide Stance)*
1 set of 10 @ 135 lbs.
3 sets of 10 @ 185 lbs.
1 set of 10 @ 135 lbs.

* Taking a wide stance on Good Mornings will be something I will stick with for a while. I read in a post on EliteFTS.com that one guy hardly ever takes a close stance on them since he squats wide. I will be trying them for a while to see the benefits.

Light and Easy

Bench Press
1 set of 5 @ 90 lbs.
3 sets of 3 @ 90 lbs. + Mini Band

Close-Grip Bench Press
4 sets of 10 @ 90 lbs.

Sit Back - Relax?

Squat
1 set of 5 @ 135 lbs.
3 sets of 10 @ 225 lbs.

Decided to work on a little volume at the same time working on technique. Really working on sitting back in the bottom of the squat, putting more stress on the hamstrings and lower back. It worked!

Bench Press Board Work

Bench Press
1 set of 5 @ 135 lbs.
1 set of 3 @ 155 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 205 lbs. off 2 bd

Dumb-bell Flat Press
2 sets of 10 @ 30 lbs.

Dumb-bell Incline Press
2 sets of 10 @ 30 lbs.

Labor Day Labor

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
Squat Suit Work
1 set of 3 @ 225 lbs. w/o straps
1 set of 3 @ 295 lbs. w/straps - partial
1 set of 3 @ 345 lbs. w/straps - partial
1 set of 3 @ 415 lbs. w/straps+belt - partial*

Good Mornings
3 sets of 10 @ 135 lbs.

* Still working on trying to hit depth in suit. I am slowly trying to increase the weight without breaking form. Without a workout partner, I am a little cautious as to adding more and more weight.

Working Squat Sets

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs. + knee wraps

Good Mornings
3 sets of 10 @ 185 lbs.

Turn Up The Volume

Bench Press
8 sets of 5 @ 135 lbs.

Pressdown superset w/Close-Grip Bench Press
3 sets of :
10 @ 50 lbs. w/ 10 @ 95

Start Out Light

Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 225 lbs.
2 sets of 5 @ 275 lbs.

Snatch
3 sets of 5 @ 95 lbs.

Seated Rows w/"Up-Set"
1 set of 10 @ 120 lbs. - up-set to 1 set of 10 @ 170 lbs.
1 set of 10 @ 120 lbs. - up-set to 1 set of 10 @ 170 lbs.

Olympic Inspiration

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

Power Clean
3 sets of 5 @ 135 lbs.

This workout was inspired by the Olympics with the addition of the Power Clean. One other lift that I will be working on learning is the Snatch. Will start out with light weights and build from there.

Up the Ante

Bench Press
1 set of 5 @ 90 lbs.
1 set of 5 @ 135 lbs.
1 set of 2 @ 185 lbs.
3 sets of 5 @ 135 lbs.

Close-Grip Bench Press
4 sets of 10 @ 90 lbs.

What to do?

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 225 lbs.
Suit work partials up to 395 lbs.

I guess it just comes with time and more work in the suit to get to parallel.

Speed Work - A Necessary Evil

Bench Press
1 set of 8 @ 90 lbs.
3 sets of 3 @ 135 lbs.
3 sets of 3 @ 90 lbs. + mini band*

Close-Grip Bench Press
6 sets of 5 @ 90 lbs.

* Since the mini bands are doubled over for the bench, they provide about 90 lbs. of tension at the top and about 40 lbs. of tension at the bottom.

Grooving with the "Bands"

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

Seated Rows
5 sets of 12 @ 120 lbs.

Ab Work

*Light Band provides about 70 lbs. of tension at the top of the squat.

Bench time

Bench Press
1 set of 8 @ 90 lbs.
1 set of 5 @ 135 lbs.
1 set of 3 @ 155 lbs.
2 sets of 3 @ 185 lbs.

Close-Grip Bench Press
3 sets of 10 @ 90 lbs.

I know this doesn't seem like a lot of work, and trust me it isn't. However, I am concerned that I may over-train bringing back some injuries and pains that have plagued me. The intensity is there, but the volume will soon follow!

Time will only tell

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.
2 sets of 2 @ 325 lbs. + knee wraps

Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 4 @ 325 lbs.

"Light-Weight"

Squat
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 2 @ 325 lbs. + knee wraps

Bench Night

Bench Press
2 sets of 8 @ 135 lbs.
2 sets of 3 @ 185 lbs.

Close-Grip Bench Press
2 sets of 8 @ 135 lbs.
2 sets of 8 @ 90 lbs.

Tricep Pressdowns
3 sets of 10 @ 50 lbs.

It hurts SO good!

It has been a while, meaning months since being serious about wanting to compete again.

I think the bug is back, but am looking for motivation and encouragement to keep going.

Squat
1 set of 10 @ 135 lbs
1 set of 5 @ 185 lbs
1 set of 5 @ 225 lbs
3 sets of 3 @ 275 lbs

Good Mornings
3 sets of 10 @ 135 lbs

Shrugs
3 ses of 10 @ 135 lbs

Seated Rows
3 sets of 10 @ 120 lbs

Curls
3 sets of 10 @ 50 lbs

Long Road Ahead

Box Squat
1 set of 8 @ 135 lbs.
2 sets of 5 @ 225 lbs.
1 set of 5 @ 225 lbs. + Light Band

I know that doesn't look like a lot of work. Trust me, I know. Tonight was sort of a test to see how much I lost and how much work I had to do. I have a LOT of work to do! The top half of the squat feels real good, but the bottom is the complete opposite. I am looking at focusing on other areas in the hopes that the main lifts will go back on their own. Don't get me wrong, I will be doing the main lifts, but not all of the focus will be directed at them.

It is time to get to work.

Great Squat Night + PR

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.
1 set of 3 @ 295 lbs. - PR
1 set of 1 @ 305 lbs. - PR

Power Clean
3 sets of 5 @ 155 lbs.

Pull-Up
3 sets of 8 @ BWT

Shrug
3 sets of 10 @ 155 lbs.

Leg Raises
3 sets of 20

Crunches
3 sets of 20

Saturday Night Bench Work

Bench Press
2 sets of 5 @ 135 lbs.
2 sets of 3 @ 185 lbs.
2 sets of 3 @ 225 lbs. off 2BD

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

Squat Night - A Little Light Workout

Squat
1 set of 10 @ 135 lbs.
1 set of 10 @ 185 lbs.
1 set of 10 @ 225 lbs.
3 sets of 5 @ 275 lbs.

Seated Row
3 sets of 10 @ 120 lbs.

Bench Night - New Strategy

Bench Press
2 sets of 10 @ 135 lbs.
3 sets of 5 @ 185 lbs.

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

Bent Rear Lateral
3 sets of 10 @ 20 lbs.

Side Lateral
3 sets of 10 @ 20 lbs.

Bench Work After The Break

Bench Press
2 sets of 5 @ 135 lbs.
5 sets of 3 @ 185 lbs.
3 sets of 2 @ 225 lbs. off 2bd

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

Rear Delt Raise
3 sets of 10 @ 20 lbs.

Overhead Dumb-Bell Press
3 sets of 10 @ 20 lbs.

Spider Hammer Curls
3 sets of 10 @ 20 lbs.

I'm Back! and Feeling Great

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

Pull-Through
3 sets of 8 @ 120 lbs.

Power Clean
3 sets of 10 @ 135 lbs.

Seated Kroc Row
23 @ 120 lbs.

Sit-Ups
25 @ 25 lbs.