November 2012 Training and IPA Nationals Meet @York Barbell

Sunday November 4th 2012

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[*]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

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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

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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!

Static Negative Pause Bench Press
315x1

Light assistance work.

Saturday November 10 2012

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Squat
485
505
530

Bench Press w/ Pause
340
355

Hook Grip Barbell rows
315
335*Pr
Barbell rows (dbl ovrhd)
355*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

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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.

October 2012 Training

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)

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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

Towel Rotator Cuff (upperbody) Jump rope (Gilgamesh secret) x10

Tricep Chair Dips x 10

Press Ups (with push up stand on phone books 7inch deficit) x10 (dynamic)

Static Side Chest pose x10 seconds flexing x10seconds strech *each side

Friday Oct 12 2012

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Squats
405-455
505x3 (x2Sets) big bag PR!

Rack Pulls (mid shin)
495-
605x2reps PR!

Sat 13 2012

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BenchPress
325x3
335x2
350x1

Barbell Row
275X9 reps PR

 

Tuesday October 16 2012

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Deadlift
605 (in under 9 seconds from break to lockout) Speed pr

Strict Press
255

Zombie Squats VS chains
315 Straight Weight & leader chains(not calculated) +
40lbs Chain
80lbs Chain
120lbs Chain (435@top)
160lbs Chain (475@top) pr

  

Friday October 19 2012

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Squat
515x2
520x2
PR CITY (walk outs just knee sleeves & new 13mm belt, was using 10mm before)

Rack Pulls
625x2 (*possible pr)

Saturday October 20 2012

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Bench Press (Slow Negatives- Minimal Arch) & elbow sleeves
315x1
335x1*pause
355x Miss groove =/

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

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Deadlifts
515x 1x3sets
535x 1x3sets

Rack Pulls below knee
585
635 *pr

5second pause Bench Press
315x1

 

Friday October 26 2012

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Squats
525x2 (belt and knee sleeves)
530x2 (belt and knee sleeves)
PR CITY!
15 minutes of toying with knee wraps >=(

Sat October 27 2012

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Bench Press
340x1(paused and press commands)
360x1
365x1
375x1 *PR CITY

Barbell Rows
305x5 *pr

 

Tuesday October 30 2012

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Deadlift
555x1
625x1 *EASY*

Deadlift 3inch mats
640x*pr

Cardio Machine x5minutes