My folks caught my last training video, saw my shorts, and decided that needed to stop. Either the gray man diaper look or my curdled milk colored thighs did the trick. Point is I now have new shorts for deadlifting haha.
June 23, 2012
Walking – 33 minutes
Comments: Went really late to walk as I was doing a bit of thinking and researching. It was also hot out, sun was still up past 8:30. Felt a bit slow but alright.
June 24, 2012
Walking – 32 minutes
Comments: More walking, helping to loosen up for this weekend. Did some chores too, which I think loosened up my back some too. Might do super light rep stuff for Tuesday and Wednesday, depends on how hot it is and how stressful work is this week. Supposed to get up to 103 on Friday (thankfully I'll be on the way to CT)!
Sunday, June 24, 2012
Saturday, June 23, 2012
June 22, 2012 - ME LB
Last heavy workout before the show. Guess I'm about as ready as I can be. Unsure if I'll do nothing next week or do really light stuff. Not as balls hot as the past two days but definitely close to rainforest humidity which made it exhausting.
Dynamic Warm-ups
12" Sumo Block Pulls
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
545x1
Added Straps
585x1
610x1
635x1
655x1
Safety Squat Bar Goodmornings
165x3
215x3
255x12
275x12
300x12 PR+10lbs
Barbell Bent Over Rows (straps)
225x3
275x12
275x12
275x12
27 Minutes of Stretching
Comments: I have not done sumo in a while, and never from an elevated bar position. The most I've done is 555lbs and that was back in March last year. Any lifts since then have been beltless and for reps and even in that, I've slacked off on using it as an assistance lift. Either way, I set the bar low and I think I also aimed lower than I had planned to. Warm-ups felt good despite sweating rivers. Accidentally grabbed the smooth part of the bar on 545lbs when going for double overhand. Still got it and about 50lbs better than last time. I learned from last time that my ratchet belt is far too bulky for sumo pulls so I just used my thin prong belt. Grip and rip versus settling in changes the lift quite a bit. When 585lbs felt tough on the first strapped in set, I didn't think I'd get much more. I was wrong, just had to readjust. Even 635lbs even went up well. Decided to go for 20lbs more. Ugly and had to hitch it to lock out but still got it. Very happy with how this went. Moved on to ssb gms. Handles were bolted on this time so I just left them as is. The bar resting on my back made that spot in my mid back ache and hurt, but I pushed through it. Had to wait a bit to do my last set so I bumped up the weight. Really had to fight for the last two reps. After that, I went for bent over rows. Haven't done these in a while and usually only on upper body days. Used a bit under my best since I knew doing them after pulls and gms would be though. And they were, but they felt good. Finished up with stretching and ate big, late dinner.
Dynamic Warm-ups
12" Sumo Block Pulls
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
545x1
Added Straps
585x1
610x1
635x1
655x1
Safety Squat Bar Goodmornings
165x3
215x3
255x12
275x12
300x12 PR+10lbs
Barbell Bent Over Rows (straps)
225x3
275x12
275x12
275x12
27 Minutes of Stretching
Comments: I have not done sumo in a while, and never from an elevated bar position. The most I've done is 555lbs and that was back in March last year. Any lifts since then have been beltless and for reps and even in that, I've slacked off on using it as an assistance lift. Either way, I set the bar low and I think I also aimed lower than I had planned to. Warm-ups felt good despite sweating rivers. Accidentally grabbed the smooth part of the bar on 545lbs when going for double overhand. Still got it and about 50lbs better than last time. I learned from last time that my ratchet belt is far too bulky for sumo pulls so I just used my thin prong belt. Grip and rip versus settling in changes the lift quite a bit. When 585lbs felt tough on the first strapped in set, I didn't think I'd get much more. I was wrong, just had to readjust. Even 635lbs even went up well. Decided to go for 20lbs more. Ugly and had to hitch it to lock out but still got it. Very happy with how this went. Moved on to ssb gms. Handles were bolted on this time so I just left them as is. The bar resting on my back made that spot in my mid back ache and hurt, but I pushed through it. Had to wait a bit to do my last set so I bumped up the weight. Really had to fight for the last two reps. After that, I went for bent over rows. Haven't done these in a while and usually only on upper body days. Used a bit under my best since I knew doing them after pulls and gms would be though. And they were, but they felt good. Finished up with stretching and ate big, late dinner.
Thursday, June 21, 2012
June 20, 2012 - ME UB
Heat wave coming through. Got up to 100 yesterday. Only slightly cooler today. Sucks.
Dynamic Warm-ups
Close Grip Barbell Dead Bench Presses w/ MMB's dbl
No Bands
45x10
95x5
135x3
Add Bands (+125lbs)
50x3
80x3
110x3
140x1
170x1
200x1
220x1
240x1
255x0
Swiss Bar Strict Presses w/ IW#2's
No Bands
120x3
Add Bands (+95lbs)
70x10
80x10
90x10
Triceps Pushdowns
90x3
115x12
115x12
115x12
30 Minutes of Stretching
Comments: Dead benching felt weird as I haven't done it in about two years. Lockout on these was very tough. I was thinking and almost missed 140lbs. Hit a bit over my goal but would have liked to get 255lbs. I continued the triceps onslaught with swiss bar presses with bands. Getting better at these. Finished up with a tough session of pushdowns. Triceps were really beat from everything else. Finished up with stretching.
Dynamic Warm-ups
Close Grip Barbell Dead Bench Presses w/ MMB's dbl
No Bands
45x10
95x5
135x3
Add Bands (+125lbs)
50x3
80x3
110x3
140x1
170x1
200x1
220x1
240x1
255x0
Swiss Bar Strict Presses w/ IW#2's
No Bands
120x3
Add Bands (+95lbs)
70x10
80x10
90x10
Triceps Pushdowns
90x3
115x12
115x12
115x12
30 Minutes of Stretching
Comments: Dead benching felt weird as I haven't done it in about two years. Lockout on these was very tough. I was thinking and almost missed 140lbs. Hit a bit over my goal but would have liked to get 255lbs. I continued the triceps onslaught with swiss bar presses with bands. Getting better at these. Finished up with a tough session of pushdowns. Triceps were really beat from everything else. Finished up with stretching.
Wednesday, June 20, 2012
June 19, 2012 - DE LB
Lifted at the Y rather than Max Fitness as the owner got married this weekend and isn't back from the honeymoon yet (congrats Bentz and Bonnie!).
Dynamic Warm-ups
21" Front Box Squats w/ IW#4's
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
175x2
215x2
215x2
215x2
215x2
215x2
215x2
215x2
215x2
215x2
215x2
Safety Squat Bar Lunges
125x3/3
150x3/3
170x8/8
180x8/8
190x8/8 PR+5lbs
200x8/8 PR+15lbs
45 Degree Hypers
bwx12
bwx12
bwx12
bwx12
bwx12
29 Minutes of Stretching
Comments: Back to DE/ME split for lower body. Just seems right. Decided to use 21" box for front squats and I'll stick to 18" for back squats. DE workouts will be with just 50% and higher band tension. Other than tenderness in my mid back that acts up from time to time, these went really well. Very speedy and the drastic increase in band tension didn't phase me. Lunges were pretty good, pushed it a bit. First leg is always easy, second leg not so much haha. No glute ham bench here so I just did regular hypers with just bodyweight. Had to sit in it a different way since my legs were too long (feet on floor rather than foot pad). Nice stretch on these. Decent amount of stretching, especially for the back.
Dynamic Warm-ups
21" Front Box Squats w/ IW#4's
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
175x2
215x2
215x2
215x2
215x2
215x2
215x2
215x2
215x2
215x2
215x2
Safety Squat Bar Lunges
125x3/3
150x3/3
170x8/8
180x8/8
190x8/8 PR+5lbs
200x8/8 PR+15lbs
45 Degree Hypers
bwx12
bwx12
bwx12
bwx12
bwx12
29 Minutes of Stretching
Comments: Back to DE/ME split for lower body. Just seems right. Decided to use 21" box for front squats and I'll stick to 18" for back squats. DE workouts will be with just 50% and higher band tension. Other than tenderness in my mid back that acts up from time to time, these went really well. Very speedy and the drastic increase in band tension didn't phase me. Lunges were pretty good, pushed it a bit. First leg is always easy, second leg not so much haha. No glute ham bench here so I just did regular hypers with just bodyweight. Had to sit in it a different way since my legs were too long (feet on floor rather than foot pad). Nice stretch on these. Decent amount of stretching, especially for the back.
Sunday, June 17, 2012
June 17, 2012
Walking – 32.5 minutes
Comments: Had planned to train light events but back, hips and hammies still mad at me for being stupid last week. Just getting ideas sorted out and rested. Walking felt good. One more had week. Got to stay positive. I can do this.
Comments: Had planned to train light events but back, hips and hammies still mad at me for being stupid last week. Just getting ideas sorted out and rested. Walking felt good. One more had week. Got to stay positive. I can do this.
Saturday, June 16, 2012
June 16, 2012
Friday was stupid and I knew it would be stupid. Can't go that heavy all the time. Mentally and physically tired from this week of work. Hamstrings weren't recovered from heavy squatting so I missed 652lbs on axle with reverse bands so I shut it down there. I did learn that my reverse band setup was only helping 80lbs instead of 100lbs. Got my head back on right (I think) and hopefully will be right as rain by contest day. I also sent out my entry for the Jersey Shore Beach Bash 2 the week after the Pro-Am. Events are similar (but lighter) so I hopefully won't be too dead going into to that.
Walking – 32 minutes
Comments: Spent most of today thinking and planning and sleeping. I was exhausted. Walking was good and it was just perfect weather outside. May do light events tomorrow, unsure if I'll lift decent weights this week or deload. Plan is no lifting week of contest.
Walking – 32 minutes
Comments: Spent most of today thinking and planning and sleeping. I was exhausted. Walking was good and it was just perfect weather outside. May do light events tomorrow, unsure if I'll lift decent weights this week or deload. Plan is no lifting week of contest.
Thursday, June 14, 2012
June 12, 2012 - Squat & June 13, 2012 - Press
Just doing my own thing. Not sure if it will work. I don't care. Work up to max single, assistance stuff after that. Just filming the main lifts now. Tired.
June 12, 2012 - Squat
Dynamic Warm-ups
18" Cambered Squat Bar Box Squats w/LB's dbl
No Bands
60x10
110x5
150x5
200x3
Add Bands (+205lbs)
60x3
110x3
150x3
200x3
240x1
290x1
330x1
360x1
400x1
425x1
Safety Squat Bar Lunges
110x3/3
135x3/3
155x10/10
165x10/10
175x10/10 PR+5lbs
Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12
Comments: Felt good. Band tension was quite bit more than I was expecting but I rolled with it. These felt tons better than the ssb squats I've been doing. Kind of stuck on what to do after that and tired out leg pressing but that wasn't happening. Went back to lunges and they felt fine. Finished up with glute hams as usual. No time to stretch, too busy.
June 13, 2012 - Press
Dynamic Warm-ups
Close Grip Barbell 3-Board Presses
45x10
95x5
135x3
175x3
215x3
245x3
275x1
305x1
335x1
365x1
390x1 PR+5lbs
Swiss Bar Strict Presses w/ IW#2's
No Bands
75x3
100x3
Add Bands (+95lbs)
35x12 (too light)
55x12
65x12
75x12
Triceps Pushdowns
85x3
110x12
110x12
110x12
34 Minutes of Stretching
Comments: Decided to do 3-boards since I haven't done them since early last year. Just aimed small since I'm still coming back to benching. Not bad. Had to wait a while to get a spotter for my last single as the gym was empty and the only other person in there was an elderly fellow with a knee brace. I was only able to get the one spot and decided that was enough for today. I wasn't sure what to expect with overhead work against bands. Chains were tough last time for reps, I assumed bands would be worse so I started low. Way too light so I did more sets. Something cramped up hard in my upper back which put a damper on the workout. Finished up with some tough pushdowns and stretched a lot.
June 12, 2012 - Squat
Dynamic Warm-ups
18" Cambered Squat Bar Box Squats w/LB's dbl
No Bands
60x10
110x5
150x5
200x3
Add Bands (+205lbs)
60x3
110x3
150x3
200x3
240x1
290x1
330x1
360x1
400x1
425x1
Safety Squat Bar Lunges
110x3/3
135x3/3
155x10/10
165x10/10
175x10/10 PR+5lbs
Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12
Comments: Felt good. Band tension was quite bit more than I was expecting but I rolled with it. These felt tons better than the ssb squats I've been doing. Kind of stuck on what to do after that and tired out leg pressing but that wasn't happening. Went back to lunges and they felt fine. Finished up with glute hams as usual. No time to stretch, too busy.
June 13, 2012 - Press
Dynamic Warm-ups
Close Grip Barbell 3-Board Presses
45x10
95x5
135x3
175x3
215x3
245x3
275x1
305x1
335x1
365x1
390x1 PR+5lbs
Swiss Bar Strict Presses w/ IW#2's
No Bands
75x3
100x3
Add Bands (+95lbs)
35x12 (too light)
55x12
65x12
75x12
Triceps Pushdowns
85x3
110x12
110x12
110x12
34 Minutes of Stretching
Comments: Decided to do 3-boards since I haven't done them since early last year. Just aimed small since I'm still coming back to benching. Not bad. Had to wait a while to get a spotter for my last single as the gym was empty and the only other person in there was an elderly fellow with a knee brace. I was only able to get the one spot and decided that was enough for today. I wasn't sure what to expect with overhead work against bands. Chains were tough last time for reps, I assumed bands would be worse so I started low. Way too light so I did more sets. Something cramped up hard in my upper back which put a damper on the workout. Finished up with some tough pushdowns and stretched a lot.
Sunday, June 10, 2012
June 09, 2012 & June 10, 2012
Taking it easy on the lower back. May not do events until contest. Left side feels tight and scar tissue in hammie is acting up. Possibly debuting my revised training template this week.
June 09, 2012
Walking – 32 minutes
Comments: This day went by too fast. Hot one outside, may have to get used to this kind of heat for the summer.
June 10, 2012
Walking – 32 minutes
Comments: Spent most of today thinking. Hoping a walk will loosen up my back and hips some. Got to be careful this close to the contest.
June 09, 2012
Walking – 32 minutes
Comments: This day went by too fast. Hot one outside, may have to get used to this kind of heat for the summer.
June 10, 2012
Walking – 32 minutes
Comments: Spent most of today thinking. Hoping a walk will loosen up my back and hips some. Got to be careful this close to the contest.
Saturday, June 9, 2012
June 08, 2012 - ME LB
This week was rough and Friday was the roughest day. Looking at changing up my routine a bit more. Finally had time to think this weekend.
Dynamic Warm-ups
18” Safety Squat Bar Box Squats
65x10
105x5
145x5
195x3
235x3
275x3
315x3
355x3
395x1
425x1
455x1
485x1
515x1 PR+5lbs
464x2
Cambered Squat Bar Goodmornings
250x3
300x3
340x8
360x8
380x8 PR+5lbs
400x8 PR+25lbs
Underhand Grip Pulldowns (straps)
205x3
255x12 PR+5lbs
255x12
255x12
28 Minutes of Stretching
Comments: Back felt off on squats today. Upper back was absolutely not cooperating with me. Ssb squats didn't feel solid at all. Got pitched forward by the bar a lot. Knew I had to get my head in gear when I almost got folded by 425lbs. Guess I need more work with this for squatting. I forget I haven't been using it for squats and just gms. Point is, really had to grind to get a 5lbs PR and I barely got it. So close to missing it. Literally had nothing left for the down set and only got a double. Not a lower body issue as I absolutely crushed my csb gm PR. Finished up with some tough pulldowns and stretching.
Dynamic Warm-ups
18” Safety Squat Bar Box Squats
65x10
105x5
145x5
195x3
235x3
275x3
315x3
355x3
395x1
425x1
455x1
485x1
515x1 PR+5lbs
464x2
Cambered Squat Bar Goodmornings
250x3
300x3
340x8
360x8
380x8 PR+5lbs
400x8 PR+25lbs
Underhand Grip Pulldowns (straps)
205x3
255x12 PR+5lbs
255x12
255x12
28 Minutes of Stretching
Comments: Back felt off on squats today. Upper back was absolutely not cooperating with me. Ssb squats didn't feel solid at all. Got pitched forward by the bar a lot. Knew I had to get my head in gear when I almost got folded by 425lbs. Guess I need more work with this for squatting. I forget I haven't been using it for squats and just gms. Point is, really had to grind to get a 5lbs PR and I barely got it. So close to missing it. Literally had nothing left for the down set and only got a double. Not a lower body issue as I absolutely crushed my csb gm PR. Finished up with some tough pulldowns and stretching.
Thursday, June 7, 2012
June 05, 2012 - DE LB & June 06, 2012 - ME UB
Sunday was awful, just leave it at that.
June 05, 2012 - DE LB
Dynamic Warm-ups
18" Safety Squat Bar Box Squats w/IW#4's
No Bands
65x10
115x3
155x3
Add Bands (+145lbs)
65x3
115x3
155x3
205x3
245x3
275x3
306x3
306x3
306x3
306x3
306x3
306x3
306x3
306x3
Safety Squat Bar Lunges
95x3/3
120x3/3
140x12/12
150x12/12
160x12/12 PR+5lbs
Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12
34 Minutes of Stretching
Comments: Squats were slow, really can't call them speed squats. Don't care, the sets and reps seem to do the trick when it comes time for a max. It's a big jump going up a band tension and weight, especially when I've been doing nothing but front squats for months. Knees felt really crappy on the warm-ups for lunges. Had to really bound around and get everything loose and warm. Had considered ditching them but the bounding and bending made them all right. Really exhausting, especially the last set. Finished up with glute hams and a decent amount of stretching.
June 06, 2012 - ME UB
Dynamic Warm-ups
Close Grip Barbell Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
95x5
125x3
155x3
185x3
215x1
245x1
275x1
295x1
315x1
335x1
297x3
Swiss Bar Strict Presses w/ Chains (+116lbs)
45x3
70x3
90x8
100x8
110x8
Triceps Pushdowns
75x3
100x12
100x12
100x12
31 Minutes of Stretching
Comments: After the crap that was Sunday, I've been thinking. This workout was the result of some of that thinking. Benching as main lift, strict pressing as assistance, event specific on event days. I haven't gone heavy on close grip bench with chains, always done it as speed work. Felt weird/good to be doing them. A bit of ugliness to get the last single but still a good start. Swiss bar pressing with the chains was hellish, my shoulders and triceps had squids of pain slithering through them by the last reps of the last set. Definite keeper. Once again went with the pushdowns. I guess I like them now.
June 05, 2012 - DE LB
Dynamic Warm-ups
18" Safety Squat Bar Box Squats w/IW#4's
No Bands
65x10
115x3
155x3
Add Bands (+145lbs)
65x3
115x3
155x3
205x3
245x3
275x3
306x3
306x3
306x3
306x3
306x3
306x3
306x3
306x3
Safety Squat Bar Lunges
95x3/3
120x3/3
140x12/12
150x12/12
160x12/12 PR+5lbs
Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12
34 Minutes of Stretching
Comments: Squats were slow, really can't call them speed squats. Don't care, the sets and reps seem to do the trick when it comes time for a max. It's a big jump going up a band tension and weight, especially when I've been doing nothing but front squats for months. Knees felt really crappy on the warm-ups for lunges. Had to really bound around and get everything loose and warm. Had considered ditching them but the bounding and bending made them all right. Really exhausting, especially the last set. Finished up with glute hams and a decent amount of stretching.
June 06, 2012 - ME UB
Dynamic Warm-ups
Close Grip Barbell Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
95x5
125x3
155x3
185x3
215x1
245x1
275x1
295x1
315x1
335x1
297x3
Swiss Bar Strict Presses w/ Chains (+116lbs)
45x3
70x3
90x8
100x8
110x8
Triceps Pushdowns
75x3
100x12
100x12
100x12
31 Minutes of Stretching
Comments: After the crap that was Sunday, I've been thinking. This workout was the result of some of that thinking. Benching as main lift, strict pressing as assistance, event specific on event days. I haven't gone heavy on close grip bench with chains, always done it as speed work. Felt weird/good to be doing them. A bit of ugliness to get the last single but still a good start. Swiss bar pressing with the chains was hellish, my shoulders and triceps had squids of pain slithering through them by the last reps of the last set. Definite keeper. Once again went with the pushdowns. I guess I like them now.
Saturday, June 2, 2012
June 02, 2012
Walking – 32 minutes
Comments: Did a decent amount yard work before going for a walk. Our driveway was covered with mulch and the rain yesterday made it a bit heavier than normal. The wheel barrow also had a flat tire so it was even more fun. Just treating it like a light event day training session (I got a wheelbarrow and load in the comp anyways). Walking felt good today, really nice outside.
Comments: Did a decent amount yard work before going for a walk. Our driveway was covered with mulch and the rain yesterday made it a bit heavier than normal. The wheel barrow also had a flat tire so it was even more fun. Just treating it like a light event day training session (I got a wheelbarrow and load in the comp anyways). Walking felt good today, really nice outside.
June 01, 2012 - ME LB
Big storm last night, knocked out the power for a few hours. Going to be spreading mulch all day. Probably going to be training down in DC tomorrow.
Dynamic Warm-ups
18” Axle Block Pulls
162x5
222x5
272x3
322x3
362x3
412x3
452x1
502x1
542x1
592x1
632x1
682x1
707x0
602x6
Cambered Squat Bar Goodmornings
220x3
270x3
310x10
330x10
355x10 PR+15lbs
Underhand Grip Pulldowns (straps)
200x3
250x12 PR+5 reps
250x12
250x12
34 Minutes of Stretching
Comments: Back to "high" block pulls. This could possibly be contest height so maybe not that bad. Lower back felt fine but my left side of my upper back felt awful on warm-ups. Kind of funny doing these weights when back when I first tried this lift out at a contest back in 2010, I couldn't budge 640lbs and 520lbs was my limit. Grip felt good, even though my calluses are getting rough (need to take care of them). Broke 707lbs off the blocks a few inches but back just not strong enough yet. Down set was tough (the 2" difference is big) but still got six reps. I may have to use that as working off point for the contest. Waited a bit before doing gms as all the racks were in use. Poor choice of t-shirt on my part as the fabric was slick so I really had to fight to keep the bar from sliding. Despite that, made a pretty big PR. Felt good for more too. Forgot a warm-up set for pulldowns but I figure I'll just need the one in the future anyway since I'm making a fairly big jump. Hard work to get in all the reps. Lots of hammie stretching.
Dynamic Warm-ups
18” Axle Block Pulls
162x5
222x5
272x3
322x3
362x3
412x3
452x1
502x1
542x1
592x1
632x1
682x1
707x0
602x6
Cambered Squat Bar Goodmornings
220x3
270x3
310x10
330x10
355x10 PR+15lbs
Underhand Grip Pulldowns (straps)
200x3
250x12 PR+5 reps
250x12
250x12
34 Minutes of Stretching
Comments: Back to "high" block pulls. This could possibly be contest height so maybe not that bad. Lower back felt fine but my left side of my upper back felt awful on warm-ups. Kind of funny doing these weights when back when I first tried this lift out at a contest back in 2010, I couldn't budge 640lbs and 520lbs was my limit. Grip felt good, even though my calluses are getting rough (need to take care of them). Broke 707lbs off the blocks a few inches but back just not strong enough yet. Down set was tough (the 2" difference is big) but still got six reps. I may have to use that as working off point for the contest. Waited a bit before doing gms as all the racks were in use. Poor choice of t-shirt on my part as the fabric was slick so I really had to fight to keep the bar from sliding. Despite that, made a pretty big PR. Felt good for more too. Forgot a warm-up set for pulldowns but I figure I'll just need the one in the future anyway since I'm making a fairly big jump. Hard work to get in all the reps. Lots of hammie stretching.
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