LDS Powerlifting

More Suit Work

2008-09-16T18:18:00.005-05:00

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

2008-09-08T19:37:00.002-05:00

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

2008-09-05T09:34:00.002-05:00

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?

2008-09-04T09:22:00.003-05:00

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

2008-09-02T09:25:00.003-05:00

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

2008-09-01T09:46:00.003-05:00

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

2008-08-21T19:03:00.002-05:00

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

2008-08-19T19:02:00.002-05:00

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

2008-08-18T18:48:00.003-05:00

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

2008-08-14T19:40:00.003-05:00

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

2008-08-12T20:00:00.004-05:00

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?

2008-08-11T20:58:00.003-05:00

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

2008-08-09T12:12:00.003-05:00

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"

2008-08-07T09:12:00.003-05:00

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

2008-08-06T10:13:00.003-05:00

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

2008-08-05T09:39:00.002-05:00

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"

2008-07-31T19:49:00.003-05:00

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

2008-07-29T21:52:00.003-05:00

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!

2008-07-21T18:38:00.003-05:00

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

2008-02-26T20:07:00.003-06:00

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

2008-01-21T18:37:00.000-06:00

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

2008-01-19T18:39:00.000-06:00

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

2008-01-17T20:23:00.000-06:00

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

2008-01-15T20:02:00.000-06:00

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

2008-01-08T19:07:00.000-06:00

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

2008-01-07T21:12:00.000-06:00

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.

I Think I'm Back

2007-12-17T20:38:00.000-06:00

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.

Still Plagued by the Forearm

2007-12-10T18:22:00.000-06:00

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.

Testing the Waters

2007-12-04T19:37:00.000-06:00

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.

Meet Results

2007-11-10T15:14:00.000-06:00

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

2007-11-10T15:04:00.000-06:00

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!

Opening Triples - aka TEASER

2007-11-05T20:00:00.000-06:00

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.

DE Bench Night

2007-10-31T18:12:00.000-05:00

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

DE Squat Night

2007-10-30T18:51:00.000-05:00

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.

ME Bench Work

2007-10-27T14:09:00.000-05:00

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.

New PR Squat - ME Night

2007-10-25T21:00:00.000-05:00

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.

Good ME Bench Work

2007-10-23T20:09:00.000-05:00

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

Minimal DE Squat Night

2007-10-18T18:42:00.000-05:00

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

PR! - ME Bench Night

2007-10-17T18:22:00.000-05:00

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.

ME Squat Stuff

2007-10-15T18:23:00.000-05:00

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.

DE Bench Day

2007-10-13T16:36:00.000-05:00

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.

DE Squat

2007-10-11T19:53:00.000-05:00

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.

Bench Press ME night

2007-10-09T20:19:00.000-05:00

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.

Squat ME day

2007-10-08T20:20:00.000-05:00

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.

ME Squat - Short but SO sweet

2007-10-01T18:38:00.000-05:00

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.

DE Bench Night

2007-09-27T20:01:00.000-05:00

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.

ME Bench Day

2007-09-20T18:39:00.000-05:00

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.*

DE Squat

2007-09-18T18:21:00.000-05:00

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.*

DE Bench Night

2007-09-17T18:58:00.000-05:00

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.

ME Squat Day

2007-09-15T08:54:00.000-05:00

*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.

ME Bench Day

2007-09-13T20:13:00.000-05:00

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.

DE Squat Day

2007-09-11T14:51:00.000-05:00

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.

DE Bench Day

2007-09-10T10:52:00.000-05:00

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.

ME Squat Training

2007-09-08T08:11:00.000-05:00

*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.

ME Bench Day

2007-09-06T08:38:00.000-05:00

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.

DE Squat Night

2007-09-05T18:22:00.000-05:00

*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.

DE (dynamic effort) Bench Work

2007-09-03T21:24:00.000-05:00

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.

Hip Pain

2007-08-29T19:45:00.000-05:00

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.

Speed Bench Changes

2007-08-27T21:04:00.000-05:00

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.

ME Squat

2007-08-24T20:34:00.000-05:00

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.

ME Bench Work

2007-08-23T20:35:00.000-05:00

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.

Speed Squat Work

2007-08-21T20:15:00.000-05:00

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.

Speed Bench (Lacking)

2007-08-20T18:38:00.000-05:00

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.

Day of Vacation

2007-08-16T18:55:00.000-05:00

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.

Speed Bench Night

2007-08-13T20:25:00.000-05:00

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

ME Squat

2007-08-11T18:05:00.000-05:00

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.

New Stuff for Max Bench

2007-08-09T19:31:00.000-05:00

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.

Meet Results!

2007-08-04T15:33:00.000-05:00

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.

Last Teaser Before Meet

2007-08-02T22:42:00.000-05:00

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.

Quick Tease

2007-07-31T20:55:00.000-05:00

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.

Speed Squats

2007-07-25T19:40:00.000-05:00

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.

Speed Bench Work

2007-07-23T19:50:00.000-05:00

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.

Max Effort (Squat) Deadlift

2007-07-21T17:04:00.000-05:00

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.

Max Effort Bench Night

2007-07-19T19:58:00.000-05:00

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

2007-07-19T19:54:00.000-05:00

**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.

Speed Bench Work

2007-07-16T20:56:00.000-05:00

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.

Squat Max Effort

2007-07-14T19:47:00.000-05:00

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.

Bench Max Effort Night

2007-07-12T19:13:00.000-05:00

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.

Speed Squat Night

2007-07-10T21:16:00.000-05:00

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.

Westside Embrace

2007-07-09T19:33:00.000-05:00

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.

"Dead" Tired

2007-07-06T19:25:00.000-05:00

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)

Keep on Keeping on

2007-07-05T20:08:00.000-05:00

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.

"Dead" Rising or Lack There Of

2007-07-04T13:32:00.000-05:00

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.

Hard Work is Paying Off

2007-07-02T21:15:00.000-05:00

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.

Short But Sweet

2007-06-26T20:07:00.000-05:00

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.

Baby Steps to Gains

2007-06-25T19:41:00.000-05:00

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.

"Dead" Focused

2007-06-23T13:11:00.000-05:00

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

Bench Press PR!

2007-06-21T20:52:00.000-05:00

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.

Squat PR!

2007-06-19T20:07:00.000-05:00

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

Bench Press Night

2007-06-18T19:59:00.000-05:00

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.

Friday Night Quickie

2007-06-16T08:39:00.000-05:00

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.

Getting Used to Chains

2007-06-14T20:06:00.000-05:00

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.

Box Squats

2007-06-12T19:17:00.000-05:00

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.

Pounding Headache

2007-06-11T19:19:00.000-05:00

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.