[*]Squats
505x1
545x1 *bar came up crooked but good speed and minimal struggle PR
565x1 *PR buried this (on video someone stepped in front of it tho
575x1 *PR! Depth could have been a little better but considering how
tired I was and that I walked it out, controled it and did it very fast
no struggle, I am good for another 10lbs and the first step to a pro
elite total.
[*]Rack Pulls
605x1 *spent and shut down
Monday November 5 2012
Pause Bench
360lbs *PR
Barbell Row
315x5 *PR
Bunch of odd assistance work, got a hug and picture with Kai Greene.
Today was a good day. Application in the mail,hotel booked no turning back. I AM READY.
Thursday November 8 2012
Deadlifts
556 x 5 Singles in 5minutes
Reverse Yellow Band Deadlifts (approx 200lbs off lift until bottom of the knee)
635x1*pr
675x1*pr
700x1 *PR!
Easy, locked and loaded. Ready to go. 8 days and counting...
Leg Press + Hack Squat
How I did, full write up and video later IPA NATIONALS 2012
560lbs Squat - 355lbs Bench Press and 665lbs Deadlift = 1580lbs TOTAL in the MENS JR RAW AM 242lbs
(Did a 580lbs squat but it was red lighted from being to all over the
place, just gave up the 365 since my narrow grip triceps was done) 27lbs
away from pro/raw am elite .
555<560 Squat World record
615<665 Deadlift World record
1535<1580 Total record.
Tuesday Oct 2 2012
Went through living hell last couple of weeks, oh well.
Front Squat (with bent bar)
405x2-missed the 3rd weight just flew and grazed skin off my thumbs(wrist wraps I had on were too tight/hard/springy)
445x1*PR!!! Hit the damn pins on the way down to bury it but still got it up.
455x-Miss but hey had to feel the weight sometime. Will get 460 next time I do these which won't be until December,I am really beat up and need to focus on the 3 powerlifts here on in.
Deadlift
495x1
585x1*easy
Arc Trainer x 10minutes
Leg Curls x annihilation
Friday October 5 2012
Squats (+knee sleeves)
495x3 (x2sets) Pretty big pr!
Bench Press (out of power-rack my own take out and slight hitting of pins)
325x2 (MISSED the 3rd was exhausted)
NG Pin Bench Press
315x1
Strict Press
225x3 (MISSED a 4th over my head; oh well, pretty spent)
Romanian Rack Pulls
625x2*pr
(+old school straps dbl overhand)
585x5
Abs and Pulls ups
Solitary Fitness Day 1 (October 9 2012 GPP sub in session) Did 15 minutes of fast walking cardio outside and some light stretches as a warm up:
Press Ups (with push up stand on phone books 7inch deficit) x10 (static)
Sit Ups/Crunches (feet on couch hands straight forward fingers excel past knees, slight pause, one long pause on last rep) x10 [10sec hold knees to chest)
Body-weight Static Zombie Squats x10
Squat Thrusts x10
Fatman Burpees (with push up stand on phone books 7inch deficit) x10
Star Jumps( static stretched out jumping jacks) x 10
Static step ups (on 12inch platform) x10 *each
Towel behind the neck rotator cuff movement x10 *each side
Sans sleeves (kicked them to the curb)
3board Press
365x1
+Slingshot 2board press
405x1
Narrow-Medium Bench Press (minimal arch - just wraps and a belt no stupid gear)
315x5 *pr with this grip
335x2*pr with this grip
355x1 *pr with this grip -Drop Set- to 3board 315x5
Barbell Rows
295x5*pr
Tuesday October 23 2012
Deadlifts
515x 1x3sets
535x 1x3sets
Rack Pulls below knee
585
635 *pr
5second pause Bench Press
315x1
Friday October 26 2012
Squats
525x2 (belt and knee sleeves)
530x2 (belt and knee sleeves)
PR CITY!
15 minutes of toying with knee wraps >=(
Sat October 27 2012 Bench Press
340x1(paused and press commands)
360x1
365x1
375x1 *PR CITY
Strict Press
225x3
245x1PR
255xmissx2 @top of the head, was wearing my new awesome converse weapons and lost balance twice. Next time wrassling shoes.
Bench Press (too burnt out to pause)
295x5 (x2sets)
Romanian Rack Pulls (from below knee)
495x5
585x2
Super Secret assistance lifts
Jacobs Ladder 1minute
Elliptical high incline and resistance x 4minutes
Really beat up from work, lack of sleep and trying so many new movements. Barbell rows will be done (from floor and deficit) on they squat days, on my sunday whatever I want days I am only doing cardio and db movements for small body parts.
__________________
Sunday Sept. 16 2012
Leg Press (Wide Toes out stance like my squats)
Reps 5-8 range Depth = Parallel-focus on hamstrings, support = knee sleeves
670
760
850
940
1030
drop set to 670
Lying leg curls - standing leg curls and other hamstring/calve work
Strict Press
235x2 *PR
255x1 *PR! (VENGEANCE WAS MINE)
Zombie (No Hands-Front) Squat
385x2 *PR (smashed the rack and still hit depth and a double)
415x1 *PR! (little shakey but smoked it very clean and upright)
Deadlift
455-495
565x1 (Smoke show)
Bench Press feet on bench
245x8 (freaking exhausted by now)
Alekhine's Gun is a Metal outfit from Brooklyn, New York. Blending Thrash elements with subtle Hardcore undertones and fierce in your face vocals, AG has made shockwaves in the NYC Metal scene in less than a year.
This veteran lineup consists of vocalist Jessica Pimentel (Everybody Gets Hurt/Desolate), guitarist Jeff Martinez (Desolate), Bassist Dan Martinez (King Hell), drummer Angel Cotte (Eyes of the Sun, Immortal Flesh). Alekhine's Gun released their first EP entitled "Meditations in Wrath" in 2011 and is currently working expeditiously on their first full length album
"Embrace your failures more dearly than your triumphs, for only then will you overcome your fears and have the courage to hit new personal records." Tony Gilgamesh (8-22-2012)
Had the day off, had a horrible day (women troubles) so I decided to train my ass off.
7pm to 10pm Training session1
BTN Push Press
295 (no sleeves pr)
315-near miss to zercher squat clean to rack to 315-near miss and catch on my back...
315-near miss... Sooner or later this weight will be mine.
Forced deload. Took sunday off but I am still underrested,overworked and dehydrated.
Push Press with Olympic shoes
275x1 (thumbless grip, felt really hard)
300xMiss2x just overhead, couldn't get the groove
275x1...Felt Horrible, couldn't get under the bar, I am done with olympic shoes.
Romanian Deadlifts with Olympic shoes
135x8
315x8
385x6
455x4
525x3...Then major calve cramp in my right leg that stopped me in my tracks... Ditching the oly shoes forever. Wrestling shoes and Chucks will suffice.
Bench Press (Feet on Bench)
225x10x2sets
NG Bench Press
225x10
Secret Deload Assistance work...
Lesson learned = no more strongman movements until after my competition in November. Straight up power-lifting mode for now, then straight up strongman mode then. Cutting back on the overhead lifts and the experiments. Its back to basics.
Squats (no knee sleeves)
495X1
+REVERSE MINI BANDS
505x2
+knee sleeves
530x1
+light wraps
555x1 *smoke show*
Bench Press
315x1
365xMISS had on stupid slingshot elbow wraps and almost slingshoted the weight into my neck. No more wraps on pressing, its making things worse.
Axle Press (out of rack)
160x3strict
210x1strict
250x1Push presses from here on in
Breaking in SUPER HEAVY Sleeves
270-quick press couldn't lockout (sleeves cut circulation off)
280x2misses... Stupid Sleeves are still way to tight
Axle Press Push Press (no STUPID sleeves)
250x2
260x2
270x2*pr for axle
280x1*pr for axle
290x3misses, but the first was very close, just burnt out. Will get it soon.
Back Squat
505x2 *PR!!!
Deadlift
hook grip 405x1
Switched Grip 555x2reps
Wide Bench Press --feet on bench/off floor--
225x10
245x10
Pump training with cable row variations, weighed abs, pull downs, pushdowns, 5minutes of light arm over arm rope rows with thick long rope,curls, dbflies etc...
------------------------------------------------------- Tuesday July 17 2012
Axle Power Clean (Once)& Strict Press + DB OVRHND DEADS (oly shoes)
136x3/10
158x3/8
180x3/8
191x-/4*grip still tired from Sat's session
Axle Incline Bench Press
250x5
300x3
Zombie Squat
370x1 pr
385x1 PR!
Front Squat Oly Grip Negative to Pins
415 - Didn't warm up like this at all so took it to the pins for
Rack Pulls (Switch Grip) each rep
495x2
545x2
585x2
NG Bench Press
275x3
+Sling shot NG Bench Press
315x5
Incline Db Flies
20x20x2sets
Pull Ups x Bw
5/5
Sit Ups on Decline Bench
20/15/20 *air pushed into belly*
db curls
20/25/30 x 20
Hammer db curls
35x15
40x12
45x10
DB Obliques side raises
-------------------------------------------------- Friday July 20 2012
Just training in the gym I matched my 1435 raw total with a behind the neck push press instead of a bench press!
BTN Push Press
275
285 300!!! PR!!!
Back Squat
455
495 530! PR!
Deadlifts
495x2
585x1
635-glued, just too soon- 605x1 =)
Did some pauses and slow negatives bench press
225x2
and paused negatives sling shot bench
275x2
315x3
*SPENT*
--------------------------------------------------- Tuesday July 24 2012
Speed Deadlifts
405x3x8Sets
14inch Box Squats (Giant Thick Cambered Bar)Vs Choked Monster Minis
2plates x2
2plates +quarter x2
3plates x1
3plates +quarter x1
(Estimating bar between 50 and 60lbs)
Axle Bench Press (wide feet on bench)
250x8
250x12*pr
Seated miltary press (wide grip and full range of motion)
225x4 *pr?
Db Incline Flyes
50x10
45x10
40x10
------------------------------------------- Friday July 28 2012
Behind the neck push press
275x1
305x1 *Pr
315x Near Miss
Squat
465x6 *Pr
Deadlifts (technique)
545x1x5sets
------------------------------------------ Sunday July 29th 2012
Incline Bench PRess
315x1
335x1*pr
345xHalfway there
Axle Bench Press (Wide Grip/Feet on Bench)
250x13*pr
Slight Incline Db flies (feet on bench)
20x20
25x20
30x15
35x15
Quaded Minis on Jumpstrech (1inch Defcit) Speed Deadlifts[Singles]
Switched Grip, Wrestling Shoes,Wider Stance
375+(Bt225~)
415+(Bt225~)
465+(Bt225~)
------------
505+(Bt225~)xmiss at knees (Only set I did regular grip)
------------
485+(Bt225~)xmiss at knees
------------
475+(Bt225~)x1 (almost pulled my old injury, shut down, PR for grip)
Yoke Sprints
540x60ft
630x60ft
630x60ft Just under 11seconds...Need to work on timing better.
Sunday June 3 2012
Squats
405x1
465x3*Pr since I didn't hurt myself this time around!
475x3*PR! And felt easy, depth was deep for these 2sets!
+Briefs = Partial Squats
405
455
505
Mid shin/Below the knee Rack Deadlifts (Conventional) 550x1 610x1 660xMISS at the top... ugh, can't get my hips through easy.
Heavy Yellow Bands from Hell 145x1x3sets
*all sets has alternating switch grips
neutral grip full rom pull ups x 5
Sunday June 10 2012
Bench Press
325x2
325x3 *did an extra rep just because*
1arm DB clean and press (with just the one arm)
80x1
90x1
100x1
*right arms where viper presses
Flies
Flat 15lbs x 50
Incline 20lbs x40
DB Pull overs
40lbs x 20
random machines for the pump
Sunday June 10 2012
Bench Press
325x2
325x3 *did an extra rep just because*
1arm DB clean and press (with just the one arm)
80x1
90x1
100x1
*right arms where viper presses
Flies
Flat 15lbs x 50
Incline 20lbs x40
DB Pull overs
40lbs x 20
random machines for the pump
Friday June 15 2012
Push Press
275x3*PR missed the 4th above my head
Front Squat (Olympic Grip)
365x3*PR
Back Squat
485x3*PR!
Sunday June 17 2012
Bench Press
275x2
315x2
345x2*PR!!!
Wide Grip Bench Press (feet on bench)
225x5,10
Yoke Walks
540x60+
610x60+
Zombie Yoke Walk for the hell of it with 270
Tuesday June 19 2012
1arm Thick DB Clean(w/2hands) and Press
110x1both
140x1both *PR, didn't hold the left arm too long tho.
160xmiss left1, miss right3, Db was rolling around everywhere(plate loaded)
Very Wide Grip Bench Press
205x10x2sets
Incline Bench Press
285x2x2
Narrow Grip Bench Press
305x2x2
Reverse Ez-Bar Curls
95lbsx8x3sets
Chest Pump STUFF
June 22 Friday
Squat 495x2 *PR CITY and way too easy too. Trap Bar Deadlifts and 5+second holds 595+hold 605+hold Narrow Grip Bench Press 315x1 Incline Bench Press 295x1 315x3*mega PR 225x10 Wide Grip Bench Press feet on bench/off floor 225x10 Decline db flyes 20lbs x 40 reps + Decline Situps x15 (contracted, belly out) Pull Ups (Overhead Wide)(overhand close grip)(underhand close grip) (5-5-5) (7) (5) Db hammer and Db curls for pump
Sunday June 24 2012
290lbs Bench Press feet off floor/on bench.
410lbs Hook Grip Deadlift.
Was at York Barbell for an IPA meet handling/coaching my friend.
Monday June 25 2012
Called in and took the day off work to rest so I could do this training:
Farmers Pick (pick from just below the knee)
*Ourlight cylinder Farmers got an upgrade which made them loadable
and a lower pick* Now they weigh 135lbs instead of 120lbs.
135-185
235 short 40ft run (20 foward/20 back)
285
335 + 8seconds hold
385 + 7seconds hold
*They still need to be re-painted, never did these so won't say pr.
1Arm Thick DB C&P
120xboth hands
148xLeft (with Super Heavy Sleeves barely or the elbow) Missed the right a bunch of times because the plates kept rolling, flying off etc and the sleeves did not fit my right arm. SUPER HEAVY SLEEVES CURRENTLY ARE BEING STRETCHED OUT ON 2LITER SODA BOTTLES.
Friday 29 2012
Olympic Shoes Squats
405x11*PR
Farmers Hold (Hi Beams) - Yoke Run & Sprint Back - Farmers Run (High Beam)
315lbs + 10sec hold - 540lbsx60~ish ft- 315lbsx55ish~ft
90Seconds rest to re distribute weights
Farmers Run + Hold (Hi Beams) - Yoke Run -
225lbsx60~ish ft x 10seconds hold - 630lbs yoke 60~ish ft
As always weight for farmers is for each hand so (315=630 total)
UGh Hate mondays had to use the shitty squat rack,totally was late to the gym and unprepared but whatever, was in and out. Did 10lbs more then planned too.
Squats (in shitty stupid rack)
445x5
*was only supposed to go to 435 but w.e felt easy all things considered*
(No Belt)Deficit Deadlifts VS Quaded Monster Minis on Jumpstrech
100lbs +255ishlbs of tensions x 5sets of 3reps (switch grip)
x10 (5regular switch grip, 5 reg grip stiff leg)
x5stiff legged
-Done and deloaded.
----------------------------
Wednesday May(5) 16 2012 Distressing Deload:
Wide Grip Bench Press(feet on bench/off floor)
205x10x2sets
Incline Paused Bench (wider grip than normal)
235x5x2sets
NG Bench Press
255x5x2sets
Super Set of Incline Db Flyes and Flat Db Flyes
20lbsx20 + 25lbsx15 x3 sets
1set of lat/scap pull ups - 7reps
----------------------------
Friday May 18 2012
Farmers walks
210lbsx60ft Approx
260bsx60ft Approx x2sets
300lbsx40ft Approx then straps and finished the other 20ft *pr
260bsx60ft Approx for good measure
Yoke walk
360x120ft ish
360x30 backwards/30ft fowards
450x120ft ish
450x30 backwards/30ft fowards
Called it a day. DELOAD. p.s. I go to a gym, not a shit-lift-center
------------------------------
Saturday May 19-2012
Bench Press
295x3x2
SLINGSHOT-Bench Press
325x10PR
315x3
365x2.9PR
Reverse Band Bench Press w/Slingshot
325x3
375x3
415x3
475x3 YEAH BUDDY easy breezy. Going to move 4wheels with my slingy soon on the regular bench.
Crossfit stuff with 135lbs x 10 zombie front squats.
db pull overs/flyes
flat 30x30 -20x30
incline 30x20 - 20x20
--------------------------
Sunday May 21 2012
Zombie Squats (Beltless)
225x11*Pr (lost count good thing it was on video)
Front Squats (Oly Grip)
315x5*Pr easy
Back Squats
435x5
Sit ups
bwx20x3sets
Side bends x200(each side total)
Db arm curls xpump
--------------------------------
Tuesday May 22 2012 50lbs Keg Swings overhead x30-40reps
Tire flips with 750-800lbs tire 20ish+
Calves,calves, calves. Tomorrow Bench and Assistance work.
---------------------------------
Wednesday May 23 2012
Bench Press wide grip feet on bench
205x10x2sets
Incline Bench Press
245x10
NG Bench Press
265x5x2sets
BigEzBarCurls
95lbs x8x4sets
Scap Lat pull ups total of 15
(Straight arm) Incline DB Flyes + Flat DB Flyes
20x15 + 25x12 x2sets
Sit ups
20x2sets
Hanging knee raises
10x2sets
Good to go. Deadlifts and Farmers Friday.
---------------------------
Friday May 25 2012
Switch Grip Deadlifts
555x1x2sets (pr for this grip)
Farmers Walk
120x240 (4turns)
120x120 (forwards then backwards)
Called it a day, DELOAD.
---------------------------
Saturday May 26
Push Press
225
275x2.5 (near miss on 3rd)
295x4near misses but all reps over head (nice pump set)
If I had my elbow sleeves with me I would have owned these weights.
Cable Machine Pump
DB Hammer/Biceps Curls
Few reps of 100lbs 1arm DB swings into high pulls.
Jume Training will be posted at the end of June along with my June Training Video. To see my timely updates check out my training log on Muscleandbrawn.com
DB Slight Incline Flyes 20x15 25x12 30x10 38x8 25x20
DB Rear Delt Raises 20x10x2sets 15x12x3sets
DB Hammer curls 20x10 25x10 30x10 35x12
Situps slight decline 10/12/15/10/10
Keg Swings 100lbs x5x2sets
Upright Keg Carry 100lbs x300+ft
Worked 3pm to 11pm rushed to the gym, no time for sleep, onward to a double shift 7am to 11pm, worked sunday but got very good sleep last couple of days so its time to dig deep into the reserves.
DB Rear Delt Raises 20x8x2sets 15x10x3sets Single Arm Db Rear Delts *both* 15x10
Db Pullovers 20x8x4sets
Hanging Knee raise and hold
DB Hammer curls 20x10 25x10 30x20 -------------------------
Wednesday April 11 2012
Turn your Retardatio in to Smardio! YOKE Sprints 450lbs x160fts/80ftslow/80ftfast
Farmers Sprints 120lbs(each hand) x120ftx3sets(last 1smoke show speed)
Sandbag Carry 150lbsx120ft/ 150lbx350ft hussfelt stone grip
KegStiff Legged Deads/Shrugs 160lbs x 8x3sets
Keg Bradford Press (in front then behind the neck) 50lbs x3/3x3sets
--------------------------------
Saturday April 14 2012
Wore my olympic shoes the whole training session
Strict Press/ Reverse Grip PushPress 185x1/1 205x1/1 230x/2*Pr(5lbs and 1rep) 245x/1PR (20lbs) 255x/miss(2) *Big jump and warn out but pretty close.
Squat (ATG) 385x8x2sets
Bench Press 245x10x2sets
Deadlift (harder with oly shoes) 495x2 x2sets 495x4singles
3inch Sumo Deadlifts 315x4x4
Bradford Press Backx4 Frontx10
Keg Clean and Press 100lbs
Stone clean and partial press 150lbs
-----------------------------------------
Monday April 16 2012
Speed Bench Press (Feet on bench/off floor) 225x5x4sets
Paused Incline Bench Press 185x8x2sets
(Slow)NarrowGrip Bench Press 185x8x2sets
DB Slight Incline Flyes 20x15 25x12 30x10 35x8 20x20 *Standing pec dec sets in between*
DB seated Arnold Presses 30x8x4sets + Seated DB Rear Delt Raises 15x10x4sets
Cambered bar bench press for blood flow/cable crossovers/etc
--------------------------------------------
Tuesday April 17 2012
My mature muscle mass is coming in very well. After 3 months of consistent Strongman Cardio and assistance work I will prob be in the 248-255 range and look better than when I was 235ish.
Tuesday April 17 2012 Yoke Walk 450x60 500x60 550x60
Stone Press 150lbs x1
Farmers Walk (Figure 8's)120lbs x 180+ft 3 turns x 2sets SPEED SET 120x120x1 (2turns)
Snatch Grip Pendlay Row 111x10x4sets
Arm Wreslter Curls (No Wrist wraps/stric wrist curls) 25x 10/8x3sets
Sit ups 10/10/10/15
Repition Method Pump
Lat Pull Downs (Front/BTN) Reverse/reg Grip Triceps Pushdowns Reverse/reg Grip curls (on cable machine) Chest Press machines (flat/decline/incline)
-----------------------------------------------
April 20 2012 (Overnight into 4-21 training)
(Equips olyshoes) Behind the neck push press 225x1
Push Press 225x1 255x1 275x1 290xnear miss x2*
Front Squats 355x3 (PR closest pr prior would be 345x2, very happy with this)
Back Squats 355x4x4
Bench Press 255x4x4
Relay Sandbag carries with gym buddy, at least 7 sets back and forth prob more.
6inch rack deadlifts (switch grip and chucks) 365x4x4
light keg&farmers for one good run each *felt really beat up work has me do crazy things. 3pm to 11pm into 7am to 3pm so I didn't sleep in between, slept from 6pm to 9am, had a bday lunch with a friend went to work 3pm to 11pm and get called to do a 9am to 5pm today so once again I will need to bulk up on sleep when I get home tonight into sunday to function once again.
------------------------------
Sunday April 22 2012 (1am + training so its tech 4-23)
Birthday Bash Improtu gym session:
15-20minute walk through a storm
Yoke Walks (lots of warm ups with different grips and settings because im FUBARD) 500x60(high bar-hands on side bars) 450x60(high bar-hands on cross bar) 540x30(high bar-hands on side bars) 630x30(high bar-hands on side bars) 720x30(high bar-hands on side bars) 810x10ishft (High-Mid bar-Hands on sides then drop then on cross) PR 820x5-9ishft(Low bar-hands on cross bar 2picks and drop) Satisfied with the huge jump, was only going to do picks but said **** it happy birthday to me. If I set the bar(meaning height) lower and jump right in my sets with my cross bar grip, some knee wraps for the long pick(bottoms keep dragging on the floor) I will walk this son of a bitch 60ft.
Leg Press (worked up to 800lbs ish ? 3 reps slow and low, nice and wide. Reverse Hypers, Leg Curls, Calves other shit.
-----------------------------------------------
DB Sandbag Press(exactly what it sounds db's with sandbag on top) Total weight of sand bag 60lbs estimate, prob 80lbs but w.e its weight. 60+40/80/100/140/160/180/200x3 (almost 4 on top set) So that was 70lbs Db in each hand + the 60lbs (prob 80) sandbag =200lbs, which I blew out my left tendon a bit since I was curling the db's to get the sandbag on top, needed a spot from a gym bud to toss the sandbag on the last set.
Wide Bench Press (feet on bench) 195x10x2sets Paused Incline Bench Press 205x4x4sets Paused/Controlled NG Bench press 225x4x4sets Db deep stretch flies (slight incline) 20x15x3sets Db deep stretch flies (flat) 25x12x3sets SitUps- 10/10/15/10/10/12 EzBar Curls/Triceps standing extension press 75x8x3sets DB Arm Wrestler Curls 30x8x3sets Db arnold press 30x8x3sets Cable Forearm/lat/triceps rehab
Over-trained probably.Under-rested definitely.PR on a new movement i created (DB Sandbag press) totally worth it. Blue Lotion and Icing the inflamed tendon,gonna sleep with it lightly wrapped. Super Heavy Elbow Sleeves coming in, gonna order the super training multipurpose wrap for my forearms, maybe a sling shot too. Rest for 2 days then Rack Pulls and Farmers walks/ Strong cardio on Thursday.
Thursday April 26 2012
Lat-Scap Pullups (Not to aggravate my forearm tendons) 5/7/7/7/5/5/7
Close Grip Tbar Rows 3/4/5plates x5 5.5plates x5 4plates x8/5
Farmers Walk 120lbs x180 (3turns) 120lbs x180 (2turns +put down/pick up sprint back) 120lbs x120 (1turn sprint set)
120lbs x60ft BACKWARDS/ 60ft (Fowards)
-----------------------------------------------
Saturday April 28 2012
Thick Loadable DB 1 arm (2hand clean) and Press -SINGLES- Both arms 68 88 108 128(just missed the left-got it on the right, pr for this) 88x5 (on left only) Bench Press 265x5x2sets SlingShot BenchPRess 295x10 295x15!
Incline Chest PRess 3plates* x5 4plates* x4.5 *on each side
Karlsen Flyes 10lbs (8-8sec hold-8) drop to 5lbs (8sec hold-8-8sec hold-8)
Rear Delt DB raises (seated) 15x10/18/25 10x18/20/20 (straight arm)
Db Pullovers 20x20 30x30 40x12 40x15 40x15
*All and all feel pretty good. Forearm/Tendons are at 60-70%, been using lots of mineral ice before the gym and that has been working well,just staying away from the the blue lotion until the weights are heavy again. Most likely Tuesday will be my Bench Day & Assist work. *
Front Squats
315x1
365x1 405x1 PR!!!
*Went deeper on this squat than any that have came before me, strained my lower back in the process, totally worth it, will upload a pic or video when I have time*
Bench Press Feet off floor/on bench
255x2
275x2
300x2 almost 3 but didn't want to strain my back any more.
Push Press + Behind the neck Push Press
135x1+1
185x1+1
Deadlifts Speed/Technique
315x9singles
365x1
Flat DB Flyes
20x20x2sets
Seated curls
20x20x2sets
Strict Stiff DBMuscle Snatches
70x1 each hand (once I get to 90lbs ill film it)
Farmers Pick
175each hand
Sit ups
10x2sets
Some other movements to put my back in place
-------------------------------------------------
Saturday March 10 2012
Clean and Push Press
221x1
243x1 (didn't want to continental so it took 2 attempts and still was a high pull into a muscle clean but was just toying around warming up so not bad)
Squats (walk out)
410x2
445 (misload forgot a 25 on the left side) still squatted it anyway
470x1 Reverse Light Band Squats (90ish assistance@bottom)
500x1
530x1
550x1
Reverse Doubled Light Band Deadlift (up to 180ish assistance@bottom)
500x1
590x1
620x1
640xBleh, legged locked and unlocked x1
Bench Press w/pause
275x1
315x1
Ng Bench Press
275x5
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Wednesday into Thursday - March 14to15 2012
Overtraining, Overloading, Insanity! Not fully healed, not planned, not smart.
Reverse Heavy Band Squats (walk out)
405x1
455x1
495x1
545x1
565x1
Reverse Heavy Band Deadlifts
405x1
495x1
585x1
635xshady lockout, & another fail before lockout.
4inches x no avail, too burnt, grip and everything else was spent.
Dips x 5 shut down too sore
Pull Ups (narrow neutral grip) x5
Db Flies 20lbs x30
Hammer curls 40lbs x15
Incline (slight) Db flies 25lbs x25
Db curls 30lbs x18
Shoulder Triceps stretch movements
-Did a 15hour shift Wednesday, didn't sleep at all Tuesday, and still didn't catch up with my sleep, low and behold couldn't sleep tonight so I said screw it.
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Saturday March 24 2012 Training Meet
Squat
485
505 miss
505
Bench
320
pass
340 miss
Deadlift
570
600
615 robbed
Long story short meet was horribly run, overcrowded, shitty bias judging etc,
------------------------------------------------
Tuesday March 27 2012 Recovery
Starting a modified Ed Coan 14week split, where I mix and move some of the exercises and break some sets/reps for example turn 10x2 into 5x4.
Speed Bench Press (Wide Grip/Feet off Floor)
195x10x2sets
DB JM Press into DB Skull Crushers on Incline Bench 20x15 25x12 30x10 35x8
Situps on Decline Bench 10/12/15/15
Hyper Extensions 45degrees 10/15/20/25
Cable ROPE Lat Extensions, Triceps Push Downs, Hammer Curls PUMP SET
Bent Over DB Rear Delt Raises 25lbs x15
----------------------------------
Saturday Feb.11.2012
Reverse Average Band Good Mornings/Squat-Mornings(-120lbs~) 320x3 370x3 410x1 460x1 490x1 505x1 535x1 Pr City
Reverse Average Band Deadlifts Singles (-120lbs~) Switch Grip 410 460 500 555 590 615+5seconds hold
Bench Press (feet on bench off floor) 225x3 255x1 290(lopsided more 10plate on left 5 on right)x4
Yellow Band Deficit Speed Pulls 140xBt(330lbs~)x1 230xBt(330lbs~)x1
Push Press 225x1 245x1 265x1 275x1
Behind the Neck Push Press 135x1 185x1 225x1
Wide Pulls ups x5
Close Grip Pull ups x5
Single Leg Calve raises on Hack Calf Machine xPUMP
--------------------------------
Thursday 2/16/2012
Front Squat 135/185/225/275 315 365 395 PR
Push Press 185x1 225x1 255x1
Behind the Neck Push Press 185x1 225x1 255x1 PR
Reverse (Light) Band (less than 90lbs assistance) Back Squat (walkout) 235x3/285x2/325x2 375x1 415x1 465x1 505x1 *Used the Squat Bar, thing does not set up well on my back
Speed Deadlifts 315x1x5sets
Reverse Hyper Extensions
--------------------------
Saturday February 18 2012
Giant Cambered Bar 13.5 Box Squat Vs Doubled Monster Mini Bands (120-150) 95+Btx3x3 135+Btx3x3 185+Btx3x3 225+Btx2x2 255+Btx2 (14inch Box)
]Sunday Feb. 19. 2012 (really Saturday Night into Sunday) [/B] Reverse Strong Band Pause Bench Press (120-130 assistance) 185x3 225x2 275x1 315x3 --------------------------------------------
Saturday February 25 2012
Reverse Average Band Squats (WalkOut & Squat Bar, 120ish-lbs of band assistance) 410x1 465x1 505x1 535x1 555x1
Deadlifts VS chains (= C) Switched Grip until noted other wise 405x2 495x1 495+40C 495+80C 495+120C (Regular Grip) 495+160C (655@top) x bail out before lockout, got snagged on clothes 495+160C (655@top) x1 put on baby power, need to widen my grip/
Bench Press (flat back) 275x1 305x3
Behind the Neck Push Press 225x1 260x1 (pr)
Bradford Press (Strict press in front and behind the neck) 6 + 5 with 135
Squat 500-No lift, bar rolled forward on my neck and I lost it 500-3whites 530- Just too burnt out from uncomfortable conditions.
Bench Press 320-No lift, Forgot about the new bench command 320-3whites, not shown, I smoked it 350-3whites
Deadlift 570-3whites smoke show 610-No lift, the bar twisted around and out of position 610-No lift, 1white light,...my left knee, locked, unlocked, relocked even though the bar never stopped moving up, and leverage wise my right leg is slightly longer than the left.
Anyways I still managed to take a JR and Men 242 Raw Am Classic 1st place(in both cross division), not that, stupid trophies or placings ever mattered to me. If they did I would have competed in the morning, and take best lifter, out of the womens, teens and juniors, but that is a cop out.
