2010 Training Logs
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Saturday, March 13, 2010: ME Squat
Speed Chains, briefs to
parallel
·
460 bar weight
and added a chain per side up to 200lb chain - 660
Accessory: speed pulls vs
doubled mini
Only 2 weeks out from the
meet, everything from here until the meet will be higher rep accessory work. We had the best training cycle we could have
in my opinion. The work is done time for
results..
Wednesday, March 3, 2010: ME Bench
Raw to chest
·
Up to 365 x 1
Shirt to 2 Board
·
425 x 2
·
475 x 2
·
505 x 2
Accessory: band skull
crushers, extensions, bi’s, abs
Monday March 8, 2010: ME Dead
Reverse Green Band Dead
·
250, 340, 430,
520 x 1
Gear
on
·
575 x 1
·
630 x 1
·
655 x 1 (15lb PR)
Accessory: leg press, reverse
hyper, upper back, abs
Sunday March 7, 2010: Speed Bench
Monster mini, reg mini and
chains – added 1 chain per side up to 200lb chain total
Accessory: triceps, biceps,
shoulders, abs
Saturday, March 6, 2010: ME Squat
Deload\Speed, briefs
Reverse monster mini
·
600 x 1 – 6 sets
Accessory: band leg curls
Wednesday, March 3, 2010: ME Bench
Had my denim modified and its
feels like a bench shirt now instead of a tight t-shirt
Raw to chest
·
Up to 365 x 1
Shirt to 1.5 Board
·
425 x 1
·
475 x 1
·
510 x 1
·
535 x miss – ran
it into the rack at the top
Accessory: 4 board lockouts,
tricep extensions, biceps, abs
Monday March 1, 2010: ME Dead
Rack Deads, Pin #3 VS monster
mini band (above the knee) – no gear
·
Worked up to 655
w\ no straps
·
Up to 785 x 1 w\
straps
Deads have been going pretty
well but I’m having some issues transitioning to lockout starting above the
knee so we figured doing heavy high rack pulls may help the issue. I have been training for about 12 years and
have never used straps to pull heavy.
I’ve always had grip issues so figured straps wouldn’t be a good idea. Despite helping you hold onto the bar using
straps still actually helps with grip and forces your body to pull a lot more
than you would otherwise which should translate into weight feeling better in
your hands in the long run…at least I’m hoping that’s the case. At any rate, this felt like getting smashed
by a semi.
Accessory: reverse hyper, leg
press, upper back, abs
Sunday February 28, 2010: Speed Bench
100 lb Chain
·
225 x 1 – 9 sets
w\ different grips
·
275 x 1
·
345 x 1 – 2.5
Board w\ new shirt; Big Spence had my shirt modified and it is awesome…going to
have to open heavy to touch but I will finally have a shirt that is dialed
in…no more excuses on the bench
Accessory: triceps, fat bar
pin
Saturday, February 27, 2010: ME Squat
Straight Weight, meet
simulation
Briefs
·
150 x 3 – 3 sets
·
240 x 2 – 2 sets
·
330 x 1 – 2 sets
·
460 x 1
·
550 x 1
·
640 x 1 – suit
on, straps down
·
710 x 1 – straps
on, light knee wrap
·
770 x 1
·
820 x 1
Wednesday, February 24, 2010: ME Bench
Reverse Green Band in rack,
no shirt
·
245, 335, 425,
475 x 1
·
505 x miss
·
445 x 5 – 2 sets
of 3 Board
Foam Press
·
225, 275, 325 x 5
Accessory: band skull
crushers, more tricep, biceps, abs
Jon smoked 765 reverse green
band in the rack. His top end is dialed in,
will lower boards until the meet to make sure everything ties together.
Monday Feb 22, 2010: ME Dead
Deadlift
Briefs
·
135, 255, 335 x 2
– 2 sets
Canvas suit on…
·
455 x 1
·
505 x 1
·
570 x 1
·
625 x miss….great
speed off the floor but couldn’t push through at the top…WTF!
·
455 x 1
·
505 x 1
·
605 x 1…irritated
after missing 625 so dropped the weight back down and went back up, it was
heavy but it went
Accessory: leg press, reverse
hypers
Sunday February 21, 2010: Speed Bench
Chain & Band
Accessory: triceps, Hammer
Strength chest, shoulders, bicepitols
Saturday, February 20, 2010: ME Squat
Straight Weight to parallel,
briefs
·
150, 240, 330 x 2
x 2 sets
·
420 x 1
·
510 x 1
·
600 x 1
·
510 x 1 – 2 sets
·
420 x 1
·
330 x 1
Speed pull vs dbl mini bands
·
225 x 1 x 3 sets
·
285 x 1 x 2 sets
·
335 x 1
Accessory: band leg curls,
rev hypers, abs
Wednesday, February 17, 2010: ME Bench
Raw to chest
·
135, 185, 225,
275, 315, 365 x 1
·
415 x1 (10lb PR)
3B, narrow grip
·
315 x 5
·
365 x 5
·
405 x 5
Accessory: band skull
crushers, extension, light upper back, biceps, abs
Monday Feb 15, 2010: ME Dead
Pin #1 Pulls, belt only
·
135, 225, 315,
405, 495 x 3
·
605 x 1
Accessory: band leg press
hell, lat face pulls,
Sunday February 14, 2010: Speed Bench
Foam Bench w\ chain
Accessory: triceps, fat bar
pin press, biceps, abs
Saturday, February 13, 2010: ME Squat
Reverse purple band – all u
at the top, 100 off in the hole
·
260, 350, 440,
530 x 1 – briefs
·
660 x 1
·
710 x 1
·
800 x 1
·
900 x 1 - wanted to go 940ish but the crew talked me
out of it. Handled the 900 good so no
need to get greedy in the gym…get greedy at a meet
Accessory: Chipotle Steak
& Chicken
Wednesday, February 10, 2010: ME Bench
Raw: 135, 185, 225, 275, 315
Shirt to 2B
·
405 x 1
·
505 x 1
·
530 x 1
·
550 x miss; shit
was heavy, need shirt tighter in the arms so it stays with me at the top (used
Jons old denim)
Accessory: band skull
crushers, hanging ketllebell presses, lat machine extension, rows
Monday Feb 8, 2010: ME Dead
Heavy Deads
·
135, 245, 335 x 3
·
425, 515, 575 x 1
·
615
x 1 (plus trash talking)
My best pull on the gym is
605 on a couple of occasions so I’m very happy with the 615 so far from a
meet. Using canvas to pull conventional
is a little oddball but it keeps my hip in place and I have no pain. No hip pain in the last few workouts. Knee also felt fine from Friday squats so
that can probably be attributed to subzero temperatures and multiple blizzards
in Buckeye Nation.
Accessory: band\weighted leg
press x 90…ish; band leg curls
Sunday February 7, 2010: Speed Bench
Chain speed bench
Commercial gym accessory
machine shit
Friday, February 5, 2010: ME Squat
Chain Squat
·
2” - 260, 350, 440 x 1 x 2 sets each weight
·
2” – 550 x1
·
2” – 640 x1
·
2” – 710 x1
Tweaked my right knee again,
not sure if it’s a knee problem or b\c it’s 5 degrees in the damn gym and I
can’t get warm or stretched out enough.
It snowed about 12” in 7
hours…had to drive 20mph to the gym…the iron doesn’t care if it is snowing
outside…it’s still waiting..
Wednesday, February 3, 2010: ME Bench
Choked purpled bands to 2B
(approx 200lb tension)
Raw: 135, 185, 225, 275
Shirt
·
315 x 1
·
405 x miss
(locked out right arm, left was an inch from lockout – think I’m starting with
this arm half cocked so I’m finishing the same way which is not completely
locked out – should be an easy fix)
Used
Jons shirt tonight, big difference in it as opposed to the old piece of shit
denim I’ve been using
Accessory: light triceps and
upper back
Monday Feb 1, 2010: ME Dead
Chain Deads
·
315 x 1 – added
chains up to 10 chains (200ish lbs)
·
365 x 1
·
405
x 1
Accessory: upper back
super-set, band leg curls
Sunday January 31, 2010: Speed Bench
140 lb Chains up to 245 bar
weight
Commercial gym accessory
machine shit
Friday, January 29, 2010: ME Squat
Chain Squat
·
Parallel: up to
550
·
2” - 550, 600, 650
·
4” – 710, 760
·
Parallel: back
down to 600
Deads: worked up to 315 x 1
against green & purple band
Wednesday, January 27, 2010: ME Bench
Took a weight today…been
doing a lot of shirt work lately so figured we would see if its working
Raw: 135, 185, 225, 275, 315
Shirt
·
365 x 1 – 2B
·
405 x 1 – 2B
·
455 x 1 – 2B
·
495 x 1 – 1.5B
·
515 x ran it in
the rack at the top
·
525
x 1 – 1.5B – little shaky at the top
but it went, my shirt needs some enhancing!!
Accessory: light tricep work
Monday, January 25, 2010: ME Dead
Reverse Green Band Deads
·
Worked up to 610,
form wasn’t on so cut it there
Accessory: Olympic shrugs,
face pulls, more upper back super set shit and light abs
2009
Training
SPF Meet 12/5/09
Squat: 815
Bench: 510
Dead: 575
Total: 1900; 1st
Place @ 198
Congratulations to Mike Hill
for 2000 at 220...820 Squat, 540 Bench & 640 Dead!
Meet Recap: Rough start and
rough finish but good enough in the middle to at least get back on track.
We had a great training cycle
going into the meet. I was very patient
and dare I say intelligent for the most part of this training cycle. By intelligent I mean there was great
emphasis put on technique and for the first time I didn’t miss anything in the
gym (with the exception of one deadlift my wife insists was not completely
locked at the top – I would have thrown the red challenge flag so it could have
gone either way). At any rate training
was on point. My bodyweight for the end
of the cycle was 202-205 which is a few pounds light for me but I felt strong
so no worries. After weigh-ins we went
thru the process of hydrating and getting weight back. Now this little story will sound stupid but
it’s my story and I’m sticking to it.
About 6 weeks out from the meet I started taking Centrum Cardio w\ some
sort of Cholestoral fighting deal in it as well. This was unintentional as I thought I just
had a regular Centrum multi-vitamin and didn’t think anything of it. Long story short is this Centrum actually was
like a mild diuretic and kept my weight lower than normal. I didn’t take these vitamins with me to the meet
so when I started putting weight back on after weigh-ins I held everything….and
then some. I woke up meet day at 210,
which is pretty heavy for me. Needless
to say this caused some issues with my gear fitting. After 40 minutes of getting my suit on,
cutting the leg openings to give some relief, dumping water on the suit and subsequently
missing most of my warm ups it was obvious we had a problem. I didn’t have a backup suit so we just had
to go with it. Opened with 760 and after
what felt like an eternity getting in the hole I got the up signal only to fire
and not even budge the weight…and I mean it didn’t move. So bad the announcer was like “not sure what
happened there but he still has 2 more attempts”….lol. My legs and hips were a wreck after this and
I was ready to pack my shit and go home.
I looked at Mike Hill and said something to the effect of “brother, I’m
fucked….” Mike informed me he had a suit
in the back I could try. I figured what
the hell I just want out of this suit.
So we go to the back and take my suit and briefs on and put on a thin
pair of Boss briefs I use to deadlift in and Mike Hill’s suit. Mike is about 15 lbs or so heavier than me so
the suit slid right on and being the gear whore I am I didn’t think this was a
good sign but we had no other options.
We had planned to pass the 2nd attempt to give me time to
recover but we ended up having time to go for the 2nd attempt after
getting the new gear on and opted to go for it.
My training partner, Kenny Mox, was coach and was calling my
numbers. Without my knowledge he took me
to 790 on my 2nd attempt. I
setup good with the weight took it down and did an ugly good morning squat that
somehow I finished. It looked like
everything I had to get the weight but hey we were in the meet. After the attempt I still assumed the weight
was 760 so I told Kenny take it to whatever you want on a 3rd upon
which he informed me we had just done 790 much to my surprise. I told him to go whatever I just didn’t want
to know. Kept the headphones on for the
3rd until the bar was loaded….setup smooth and handled the weight
from start to finish….good lift with even some trash talking at the top. 815…3 whites.
In light of everything we went thru I was very pleased with the 815. I had done 815.5 a few years ago in a meet so
I wish we would have gone 820 for a PR but based on how I looked on the other
attempts I don’t blame them for not taking me higher.
Bench: Felt pretty good going into the bench. First time I wasn’t worried about my arm
snapping in a long time so that was a plus.
Opened with 485…nice and smooth….went to 510 on the 2nd
Attempt for a 5lb PR…good lift with good speed and lockout. We got a little greedy on the 3rd
and called for 530….locked out the left arm and ran my right arm into the
upright about an inch or so from lockout.
I handled the weight well and if I would have setup on the bench better
it may have went. Either way I was happy
and we were setup for a PR total going into the deads.
Deadlift = Disaster.
My right hip that I’m
constantly bitching about was talking dirty to me after the squats due to all
the dumb shit. Only warmed up to 315 b\c
I was hurting so bad. Opened with 575
and pulled it stiff leg but it gave us a 1900 lb total and secured 1st Place at 198.
Called for 600 on a 2nd to get back to a 1925 Pro total. The weight came off the floor great but as
soon as my right hip transitioned in to work I felt pain like someone had shot
me and blew my entire leg off so I had to drop it and limp my sorry ass off the
platform. That was it for the day….nothing
left in the tank or the hip I should say so I passed my 3rd.
After some pissing and
moaning I decided the 1900 was at least a step in the right direction. Squat is pretty much back on track and I
actually enjoy benching again now that my arm is not as much of a concern. I have a plan for the hip and the deadlift so
hopefully we can get this back over 600 again very soon. Back to work…..NEVER STRONG ENOUGH!!!
=====================================
Recap of what we have been doing
the last few weeks….now its time to back off the heavy sessions and focus on
accessory work, volume and recovery.
Ready for the meet.
Week Deadlift Bench Squat
|
10/26/09 |
Pin 2 racks: 625
no strap, 675 strap |
Dbl choked
purple: 365 x 1-2B; 375 x 1-1B |
690, 750 x 1 -
2" high; 820, 880 - 4" high |
|
11/2/09 |
Pin #1 Rack Deads
w\ Monster mini: 555 x 1; briefs |
100 lb chain: 405
x 1 - 3B, 2B, 1B |
Blue band: 225, 275,
315 x 2 x 2 sets; 405 x 1; 505 x 1 |
|
11/9/09 |
Reverse Blue
band: 605 x1-briefs only |
495 x1 - 1.5
Board |
620 & 200lb
chain |
October 24, 2009: ME Squat
Meet Simulation
Straight Weight w\ Mastodon
Bar
·
150 x 3 x 2 sets
·
260 x 2 x 2 sets
·
350 x 1 x 2 sets
Canvas
Suit On
·
460 x 1
·
550 x 1
·
625 x 1 – light
knee wrap, straps up
·
690 x 1 – this
would be last warm-up
·
740 x 1 – Opener
(ish)
Rack Deads, pin 2 on 2” box
·
225, 315, 365 x 5
calves
October 21, 2009: ME Bench
Reverse Blue Band in rack
·
Worked up to 445
x 1 raw to chest
Shirt
on
·
495 x 1
·
555 x 1
·
605 x 1
·
640 x 1
I have been training for 12 years
and I finally prefer benching with the shirt rather than without out it. If you are going to press big weight in a
shirt you have to train in the shirt all the time. We squat in gear all the time so why the hell
wouldn’t you bench in gear all the time.
Sometimes we over-complicate shit…keep it simple stupid
Kettle Bell bench; lat
machine tris, abs, bis, KB tris
October 19, 2009: ME Dead
Doubled mini band pulls
(~200lb band tension)
·
315 x 1 x 5 sets
·
365 x 1
·
405 x 1
·
465 x 1; Planned
on doing speed singles but felt good so went heavier, all sets were fast
including the 465. Deadlift form
improving, getting more leg drive so I’m in better position to lock out at the
top. This also somewhat eliminates my
grip issue b\c the bar is in the correct position and not out in front.
Body-weight pull-ups to
failure; band leg curls, smith machine rows, wide face pulls
October 18, 2009: Speed
Doubled mini & 100lb
chain for speed singles
Tris, bis, light back, abs
October 16, 2009: ME Squat
Deload
Green Band Box Squats
·
225 x 2 x 2 sets
·
275 x 2 x 2 sets
·
325 x 2 x 8 sets
·
415 x 2
Light assistance
October 14, 2009: ME Bench
Deload: Floor Press
·
225 x 3 – add
1-20lb chain per side up to 200 lb chains total
Accessory: normal shit, more focus
on middle back, getting shoulder worked on Friday before squat
October 11, 2009: Speed
Straight weight up to 255 x
3; shoulders, bis, tris, abs
October 9, 2009: ME Squat
Blue Band
Briefs
·
225 x 2 x 2 sets
·
275 x 2 x 2 sets
·
325 x 2 x 2 sets
Suit on, straps down – added
100 lb chain w\ blue band
·
315 x 2
·
375 x 1
·
415 x 1
·
505 x 1 (knee
wraps, straps down)
Form improving each
week. One thing I need to focus on is
speed with heavier weights. Feeling
good, sticking with the plan.
October 7, 2009: ME Bench
Reverse Green Band in rack
with 2 Board
Raw
·
Up to 445 x 1
Shirt
·
505 x 1
·
535 x 1
·
565 x 1
·
605 x 1 (30 lb
PR)
Fat bar w\ hanging kettle
bells, louie db triceps, upper back work, biceps, abs
October 5, 2009: ME Dead
Hanging purple bands (not much
off maybe 30 lbs at the floor)
·
Worked up to 575
x 1 (briefs); weight pretty easy but my confidence on the deadlift is shit
right now so I’m trying to keep my form on point and build momentum each week
Leg press, pull ups, lat
machine face pulls, reverse hypers, grip work, abs, calves
October 4, 2009: Speed
Don’t remember what I did,
light recovery work
October 2, 2009: ME Squat
OFF – slammed at MOC, worked
until about 1:00 AM
September 30, 2009: ME Bench
Raw to chest
·
Up to 365 x 1
Shirt work: double choked
monster mini & 100 lb chain vs 2 Board
·
Up to 335 x 2
Tris, Bis, back
September 28, 2009: ME Dead
Dbl mini
·
225 x 1 x 5 sets
·
315 x 1 x 4 sets
·
365 x 3
Glute-ham but not much else,
ran out of gas for whatever reason so just did a few assistance exercises and
left.
September 27, 2009: Speed
Speed bench w\ dbl monster
mini & reg mini, 9 sets
September 25, 2009: ME Squat
100 lb chain to box, breifs
·
225, 275, 315 x 2
x 2 sets each weight
·
365 x 2 x 10 sets
·
405 x 2
This is the first week of a 3
week phase focusing on speed and volume.
Felt great tonight, hip feels good when I take time to get warmed
up. Got stronger as the sets went on…staying
the course for a change.
Light band deads
September 23, 2009: ME Bench
Raw to chest
·
Up to 365 x 1
Shirt work: double choked
monster mini & 100 lb chain vs 3 Board
·
Up to 315 x 2
Tris, Bis, back
September 21, 2009: ME Dead
Hanging Green Band Deads from
rack
·
465 x 1 x 5 sets
·
515 x 1 x 2 sets
·
555 x 1
·
625 x 1
Reverse hypers, band pull
ups, t-bar rows, grip work, abs, bis, shrugs, rear delt
September 20, 2009: Speed
After being at the mall all
day headed to the gym for some blood flow work.
Did some circuit shit and timed exercises to feel the pump as the
commercial gym fags say.
Quick Story: At the mall as
indicated earlier for a small business expo to promote Maxed Out Customs. We had my 09 Challenger and 08 Dodge Ram 1500
in as displays along with a bunch of other cool shit. We have 24” wheels on the truck and some
douchebag comes up and asks how much we have in the wheels and answers his own
question with “$300” I proceed to tell him we have closer to $2800 in the
entire\wheel package upon which he responds “that’s probably more than what the
truck is worth.” Now I’m trying to be
polite because I’m running a business and that’s what you are supposed to do so
I just nod at him. He then says “I
wouldn’t give you 5 cents for that truck” upon which I reply with “why don’t
you just take your ass down the fucking mall then because you don’t have 5
fucking cents.” This fat cockranger has
neck hair 6 feet long and a beer belly and a stinch that would kill a fucking
skunk. One of the guys who works for me
had to grab me and walk me away. Kind of
funny in retrospect and probably a situation that’s not in the 12 Principles of
Management book but I’m not changing who I am just because of the
business. What you see is what you
get…fuck it. We had a great weekend
though and should do a lot of business as a result. Also witnessed some white trash fat guys
imitate a fight because the one made a comment about the others girl (who was 1
of the 5 ugliest women in the entire solar system). The one dude kicked the other near his junk
and then tried to throw a punch that was off by 3 feet, give or take a
foot. You gotta love white trash!
WTF happened to our boy Rich
Franklin!?
September 18, 2009: ME Squat
No squat tonight, slammed all
week at MOC and had to get ready for a small business expo at the mall. I prefer not to miss a workout unless someone
in my immediate family is dead or dying but after the heavy session last week I
figure it will actually do some good to take a squat night off to give my junk
hip an extra week to recover.
September 16, 2009: ME Bench
Raw to chest
·
Up to 365 x 1
Double choked purple to 2
Board in shirt (approx 175-200 lbs at top)
·
315 x 1 x 3 sets
·
365 x 1
·
405 x 1
Tris, Bis and fat girl lies
September 14, 2009: ME Dead
Speed Pulls vs Green band
·
315 x 1 x 12
singles
·
365 x 1
Heavy reverse hypers, abs,
rows, KB shrugs, grip work, calve raises
September 13, 2009: Speed
Light workout, beat up from
Friday
September 11, 2009: ME Squat
Reverse monster mini bands
·
460
·
550
·
660
Canvas Suit, straps up w\
light knee wrap
·
750
·
850
Light Deads off 3” box
September 10, 2009
Time to start updating logs
again.
A lot of things have changed
in my life over the last several months.
I opened a new business, Maxed Out Customs, which specialized in
Automotive Performance & Accessory.
It has
been scary and exciting all
at the same time. Fortunately, things
are going great with the business and with life in general. Training has been going well recently also,
went back
to what has worked for me in
the past with training philosophy and gear.
Looking forward to competing again but only when I’m ready. Body feels good, time to work!
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
No squats tonight, didn’t get
back from
Check out my newest venture @
www.maxedoutcustoms.com
Raw to chest
- 95, 135, 185 x 8
- 225 x 3
- 275 x 1
- 315 x 1
- 365 x 1 – 2 board
- 405 x 1 – 3 board
Shirt w\ 2 Board
- 455 x 1 x 3 sets
- 485 x 1
Feeling very good in the
shirt, all sets were very smooth and fast.
Speed next week and then sets at 475 the following week. Going to take a weight to chest in about 4
weeks to see if the program is really working.
225 x 21
Accessory: hanging 25s in red
bands; SS Bar skull crushers; lat pulldowns; bicep curls; heavy band abs
Rack pulls vs monster mini
- 225, 315, 365, 405, 455, 505 x 1
- 565 x 1
- 595 x miss
Went for a 10lb PR and
missed, grip didn’t give out so my grip work is paying off. Need to stay discipline on my form to make
these lifts.
Accessory: shrugs; grip work;
band leg curls; quad squats
Band Bench w\ different
grips; shoulder work; bi’s; tri’s; abs
Another trip through the
neighborhood on the mountain bike followed by pushing my son around in the
wheel barrow, going farther each time.
Chain Squat, parallel,
Mastadon Bar
- 600 x 1 x 5 sets
- 700 x 1
Titan gear needs to be tighter
in the hips…a lot tighter…having the briefs taken in another 1\2” and the suit
1” per side. The 700 felt better than
any of the 5 sets at 600, sometimes I think too much instead of just squatting
the weight. Feeling better about form
and the gear.
Raw: up to 315 x 1 off chest
(paused)
Foam Press (paused)
- 225 x 3 x 2 sets
- 285 x 3 x 2
- 325 x 3 x 5
- 375 x 3
225 x 18
Accessory: hanging 25s in red
band; shoulder press on calf machine; Fry presses; rope curls; db tricep extensions;
t-bar rows
Got home this evening and it
was just me and my 16 month old son Michael since Mason and Heather were at the
grocery. As we went thru the garage
Michael walked up to Heather’s bicycle that has a baby seat on it and continued
to point at it and then grunt at me indicating I should take him for a
ride. I tried to explain to him that
daddy doesn’t do cardio (or ride women’s bikes) but he wasn’t having any part of
it. So what the hell, I loaded him up
and off we went. Now I live in a
somewhat hilly neighborhood so by the time we got about 500 yards I was ready
to fucking die. Michael didn’t seem to
mind and insisted we press on. We
managed to make it up a few more hills and out of our neighborhood to flat land
and even downhill for a few minutes much to my pleasure. We went about a mile I suppose down to where
there are some cows for our viewing pleasure and decided to turn around and
head home. The shitty part about going
down hill is that on the way back it becomes up hill. Due to my impressive cardio conditioning I
had to actually get off for a while and push the bike which Michael thought was
pretty funny. 16 months old and already
has a sick sense of humor, I’m doing something right. After more huffing and puffing, and the
long-awaited down hill trek toward the house we made it safely back to the
garage. Since I was feeling pretty good
about my cardio expedition I decided to take it another step. I bought a wheel barrow about 2 months ago with
the intention of pushing it up some of my local hills in an attempt to get some
cardio in and hopefully help my Deadlift in the process. Anyone who knows me understands that I don’t
do physical labor so the wheel barrow obviously wasn’t intended for wheel
barrowing shit around. At any rate, I
plopped Michael in the wheel barrow much to his pleasure and off we went. We made a big circle around the neighborhood
up some nice hills with me grunting and breathing like a dragon and Michael
laughing and pointed at birds and dogs and other vermin. The neighbors looked at me like I was an
idiot but that just made it more fun.
All in all it was good times. My
boy and I had a nice bonding experience and I got to do some extra work. Going to try and do this on Tuesday and
Saturday for a few months while its warm.
I think this type of conditioning will help my lifting plus my boys will
enjoy it. Lance Armstrong look the fuck
out!
Deads against purple bands,
suit
- 415 x 1 x 5
- 455 x 1
Accessory: reverse hyper,
t-bar rows, db rows, band leg curls, leg press, abs
Happy Birthday Josh
Murphy. A few of us went to the local
establishment for a few drinks after training.
Allegedly, we got a bit fucked up but we shut it down around
Deload: 415 x 1 x 6 singles;
briefs
Raw: up to 315 x 1 off chest;
365 x 1 off 2 Board
Shirt singles off 2 board
- 405 x 1
- 425 x 1 x 5 singles
- 455 x 1
Accessory: band skull
crushers, shoulder press, bar pushdowns, lat pulldowns, bi’s, abs
Not going to pull or squat
this week to give my body a break
Belt squats, heavy reverse
hypers, lat pulldowns, heavy band abs
Worked on squat form for
about 30 minutes, need to work on flexibility and flaring my knees. Found a few tricks to help me flare better in
the hole but most of all need to work on flexibility.
Might do some yoga in my
butt-less leather chaps bitches!
Speed work w\ chains
Military in rack up to 315 x
5, nice PR for me
Tri’s, Bi’s, abs
Harrington Chain Workout
- 1-2 inches high
- up to 650
- 4 inches high
- 700 x 1
- 745 x 1
- 6 inches high
- 835 x 1
- 1 inch high
- 700 x 1 – this was the easiest and fastest I’ve
done 700, again 700 should be fast and easy but after handling 835 this
was a joke. Still need to tweak
the new Titan gear I’m wearing but I’m convinced this chain workout will
be good.
Phil Harrington & Dave
Hoff came down to help us set up Phil’s chain routine that has been producing
great results for several lifters. Most
people will look at this, as I did initially, and ask why the fuck you would
squat high. Without getting into a deep
philosophical analysis, the basic objective of the chains is to develop speed
strength and top end overload. Also, if
you start the squat, or any lift for that matter, correctly you should finish
it correctly.
I have been doing band squats
for 10 years now so suffice it to say its time for a change. I’m way to dependant on a box and my squats
have been pathetic as of late to say the least.
I had another shitty outing in
Congratulations to Jon Brown
for going 9 for 9 in
Chuck Fought trained with us
this evening and after running a few crews thru with the reverse monster mini a
challenge was issued. The Challenge:
Chuck and I would both do the reverse monster minis for a max single, I being
the gear whore that I am not to mention substantially less strong than Chuck
would be able to wear full gear while Chuck would wear only a belt. I just received a new Titan Boss suit and
briefs and was anxious to try it out since my canvas may need to be
retired. Raw vs Gear Whore.
We set the bands up a little
different than we have previously to ensure minimal tension. Instead of putting the band over top of the
monolift arm we put it thru the middle of the top piece. When you stand up with the weight there is
zero band tension as the bar clears the band, also figure to take off only
about 20 lbs in the hole with anything over 600 lbs. All in all it really doesn’t make a fuck what
the tension is or is not, just want to make sure I document how we did them so
if we do them again I know how we set them up and how heavy we went.
55 lb Squat Bar
Briefs
- 255, 345, 435 x 2
- 525 x 1
Suit and Briefs
- 615 x 1
- 705 x 1
Suit, Briefs & Knee Wraps
- 805 x 1
- 845 x 1
Chuck and I both hit the 845
and it was pretty heavy for both of us.
I hit it first and was thinking I might have the bastard but he actually
was stronger with 845 than 805. As soon
as he hit it he looked at me and said hey let’s call this a draw and go
Deadlift which I quickly agreed was the best course of action. Fought is retarded strong, he basically did a
800+ raw squat and at least I can squat over 800.
Deads w\ Green band over
- 135, 225, 315, 405 x 1
- 495 x miss – gassed by this time
Chuck did 600 x 5 like it was
an empty bar. Gear can’t save a gear
whore on the Deadlift. Good training
session.
Raw to chest: 225 x 5
2 Board & 100 lb chain –
Shirt
- 275 x 1
- 315 x 1
- 385 x 1
- 415 x 1
- 445 x 1 (40 lb PR)
Felt great in the shirt,
gangstered the sleeves up good and have been working on lowering my shoulders
and drifting the bar to start the bench motion.
The Sunday speed work and shoulder work has been a huge help. If you haven’t tried Jay Fry Presses they are
a great accessory exercise (bench fags need love to...Jay is actually pretty
cool and he’s at least trying to squat and can pull descent so he’s been
removed from bench fag status - for now)
Accessory: ton of shit, don’t
remember specifics
Belt Squats: 4 sets
Deads from floor vs doubled
mini (approx 200lb band tension)
- 325 x 1 x 10
- added purple band x 1
- purple band off, green band on x 1
- doubled mini, green band, purple band x miss;
Apparently you can only add so many bands before the combined tension
makes your ass want to fall off.
Once all the bands kicked in this felt like a fucking HOUSE so I
immediately put the shit down b\c there was no way I was pulling thru
it. Deads are feeling pretty good
lately. The grip work in every
session is making a huge difference.
What a concept….always dropping the bar out of one hand….work on
your gip…that’s science bitches!
Stiff leg deads: 225 x 10 x 3
sets
Sled work x 4 trips; 2 hip
slides, 2 forward\backward trips
Rows, face pulls
Monster mini to chest
- 95 x 5 x 5 sets; different grips
- 145 x 5
Straight Weight: 135 x 10;
185 x 10; 225 x 21
Shoulder work, triceps,
biceps, abs
55lb Squat Bar
Briefs
·
325 x 2 x 3 sets
·
405 x 2 x 3 sets
Leviathan
·
505 x 1
·
605 x 1
·
705 x 1
·
750 x 1
Rack Deads vs monster minis
on Pin 1
- up to 555 x 1
Raw to chest: 225 x 5
Raw, 2B
- 275 x 3, 315 x 2, 365 x 1
Shirt, 2B:
- 405 x 1
- 455 x 1
- 485 x 1
- 505 x 1
Used an old Karin shirt that
I found at the gym, jacked the sleeves a bit for the 505 and pushed thru it
pretty smooth. I hate benching.
Accessory: band pushdowns,
shoulder press, lat pulldowns, db rows, grip work, abs, Fry presses
Speed pulls (kinda)
- 205 x 1 x 10 singles; started out w\ a monster
mini, then added a doubled mini, then added chain, then added more
chain…ended up with 205 bar weight with a monster mini, doubled mini and
200lb chain…figure this to be about 600 at the top (not that it really
makes a fuck); no gear, no belt except for the last single
Accessory: SS Bar GM
Squats\Wide Squats w\ purple band, leg press, t-bar rows, fat bar holds for
grip (doing grip every fucking training day), db rows, reverse hypers
Didn’t take much down time
after the meet just didn’t feel like posting shit.
Speed bench, shoulder work,
triceps, biceps
|
Squat 1 |
Squat 2 |
Squat 3 |
Bench 1 |
Bench 2 |
Bench 3 |
Dead 1 |
Dead 2 |
Dead 3 |
Total |
|
730 |
805 |
805 |
460 |
480 |
500 |
570 |
610 |
630 |
1820 |
|
Good |
Miss |
Miss |
Good |
Good |
Miss |
Good |
Good |
Miss |
Yet another shitty meet.
Worked up to 505 x 1 in
briefs after a few light sets and shut it down.
“Can’t get stronger 2 weeks out but you can get weaker.”
Now we wait….
2 Board, straight weight
Raw
·
225, 315, 365 x 3
·
405 x 2
Metal
denim shirt on
·
455 x 1
·
495 x 1
Accessory: db flyes, press,
louie dbs, biceps, military press, abs
Rack pulls Pin #1 vs monster
minis, belt only
- 225, 315, 405, 405, 455 x 3
- 505, 555 x 2
- 610 x miss
Moved the 610 pretty well off
the pins but just couldn’t hold on at the very top where the bands kick in full
force. I’m beat the fuck up, arm is
aching pretty good, hope to make it thru the last heavy bench session on
Wednesday and then focus on recovery.
Not going to this meet beat down like we were at the pro\am.
Accessory: leg press, reverse
hypers, belt squats, band leg curls, face pulls, abs
A few gym pics from squat session a few weeks ago…I’m
the pretty one..
Maxwell Maxwell
Josh
Murphy Spence McKimmie
Jon
Brown Bill
Light shit, easy shit
Raw, no band, box
·
135, 225 x 3 x 2
sets
Chain & 55lb squat bar
Briefs
only, to box
·
325 x 2 – 2 chain
per side
·
325 x 2 – 3 chain
per side
·
325 x 2 – 4 chain
per side
·
415 x 1 – 4 chain
per side (light knee wrap)
Full Gear
·
505 x 1– 4 chain
per side
·
585 x 1– 4 chain
per side
Last set, best set. Hit depth without issue (for a change) and
moved the weight smooth. Going to
de-load and focus on speed next week then its recovery until the meet\WAR
Accessory: band leg curls,
one-leg reverse hyper, wide pull-downs
Go see movie Gran Torino,
awesome flick. Client Eastwood is still
the man. He says “gook” at least 100
times in the movie, love that word!
Also, tells one “gook” he “used to stack zipper-heads like him 5 high
and use them as fucking sandbags!” I
fucking love it! Another great quote:
“Hey spook…you ever run into someone you just shouldn’t fuck with….that’s me…”
Reverse Green Band in rack
Raw
·
225, 315, 365,
405 x 2
Metal
denim shirt on
·
455, 505, 535,
560 x 1
560
touched but looked like shit on the way down, locked it out descent but all
around fucking ugly. Benching is gay.
Accessory: db flyes, press,
louie dbs, biceps, military press, abs
Deads from floor
Raw
- 225, 315, 405 x 2 x 2 sets
- 455 x 2
Fusion
suit on
- 505 x 2
- 570 x 2
- 610 x 1
Deads
felt really good, 610 is a gym PR which hopefully translates into a meet
PR. I used a 34 Inzer Fusion instead of the
36 I had been using. The 34 doesn’t have
velcro straps to adjust but the straps on this seem to fit right and its
tighter in the hips. Going to continue
to focus on heavy reverse hypers, abs and grip until the meet, hopefully this
is a key to my Deadlift.
Accessory: reverse hyper,
pull-thrus, t-bar rows, db rows, cable rows, db grip work, abs
No training, down with a
sinus infection so figured it would be best to take it easy
Raw, no band to box
·
135, 225 x 3 x 2
sets
·
315 x 2
Blue band & 55lb squat
bar
·
325 x 2 x 3 sets
·
375 x 2
·
415 x 1
Suit, no box
·
505 x 1
We
did a lot of good work sets like we used to do.
The 405 in briefs was easy and my best set as I took my time to get
setup right. I put the suit on for the
last set just to make sure I was comfortable and could get in the hole. The suit felt good so I shut it down here, no
need to max out every week of training…that’s what the meet is for. Chains and heavier bar weight next week then
deload then its meet time.
Accessory: band leg curls,
glute-ham, pull-downs
Reverse Blue Band in rack
Raw
·
225, 315, 365 x 3
x 2 sets
·
405 x 2, 455 x 1
Metal
denim shirt on
·
505, 535, 565,
595 x 1
This
is the first time I have felt comfortable in the shrit in a LONG time. I was having trouble touching at first so we
pulled the shirt up on my shoulders more for the last one and I was able to get
within about a half inch of touching and probably could have touched if I
pulled the bar down more. No problem
moving the weight or locking it out, decided not to go heavier since we have 2
more weeks of shirt work (reverse green then reverse purple).
Accessory: db flyes, press,
louie dbs, biceps, military press, abs
Leg press, Chuck V GM squats,
face pulls, seated rows, abs
Heavy reverse hypers for 5
sets of 5; I hate these but know my Deadlift desperately needs them, going to
do them heavy as possible twice a week for 3 weeks
Speed Bench w\ chains x 9
sets, different grip each set
Shoulder, tricep & bicep
work
Camber Bar & Green Band
w\ box
·
225 x 2 x 3 sets
·
275 x 2 x 3 sets
·
315 x 2 x 5 sets
Rack Deads (Pin #1)
- 225, 315, 405, 505, 585 x 3
- 635 x 1
My
dad was in town for the weekend and stopped by the gym. After watching us squat he couldn’t take it
anymore and decided to do rack deads with us…in jeans no less. He’s 54 years old and stroked 635 like it was
an empty bar, he tried 685 but the jeans wouldn’t allow it! All this at 198, not sure what his best deads
are but he’s pulled over 700 at 198 and 220.
I obviously did not inherit the Deadlift
Accessory: pizza once again
Floor Press w\ chain
- 225 x 3, added 1chain per side up to 5 chains
total (200 lb total chain),
- 275 x 1 w\ 5 chain per side
- 225 x 10 w\ 3 chains per side
- 135 x 5 x 4 chain, 3, chain, 2 chain, 1 chain,
strip-down set
Accessory: SS bar tris,
flyes, cable cross-over, band push downs
Deads w\ 2 mats under plates
(each mat is 2”)
·
Raw: 225, 315,
405 x 3
·
Fusion suit on:
505, 555, 610, 630 x 1
·
550 x 1 (1 mat),
505 x 1 (floor)
Accessory: belt squats, lat
pull-downs, band leg curls
Speed Bench w\ mini band in
foam x 9 sets, different grip each set
Shoulder and tricep work
Squat w\ 100 lb chain – NO
·
Box: 225, 275,
315, 365 x 2 x 2 sets
·
405 x 2
·
505 x 1
The
600-ish in just briefs was pretty smooth and about where I expect to be after
doing several work sets but I don’t feel comfortable AT
Accessory: pizza
Reverse Purple band in rack
·
Raw: up to 405 x
1 off chest
·
Shirt
o
545 x 1
Used
3 different shirts during this workout trying to find one that feels
comfortable. I have been working my grip
back out on my shirted benches and realized this may not be the way to go. We do all of our work sets with pinky on the
ring to develop arm strength but move our grip back out in the shirt. I brought my grip back in a bit with the
shirt on and was able to get the bar closer to touching and loaded the shirt
better in the process. This also take a
lot of tension of my fucked up arm. By
the time I figured this out I had already done about 100 reps so I was pretty
gassed. Going to deload next Wednesday
and then try this new grip in the shirt for the weeks following.
Accessory: bounced around, don’t remember what exactly;
we are doing more bicep work…bodybuilding type bicep shit…my reasoning here is
if my arms are a little bigger I can handle heavier weights easier; Also doing
a lot of shoulder work on both bench days since I use my shoulders a lot while
benching. Working the Yoke as its
called!
GM Squats
Speed squats
Other accessory work
Speed Bench w\ chains x 9
sets, different grip each set
Shoulder and tricep work
Squat w\ 100 lb chain
·
Raw: up to 315 x
2
·
Box: 225, 275,
315, 365, 415 x 2
·
No Box: 225, 315,
405 x 1
Deads from floor against
purple band (speed week)
·
315 x 1 x 6 sets
·
405 x 1 x 2 sets
Assistance: glute-ham,
reverse hyper, band leg curls, abs
Regular Bench
·
Raw: 225 x 2 off
chest; 275, 315 x 2 off 2 board
·
Shirt
o
345 x 1 – 2 board
o
405 x 2 – 2 board
o
435 x 1 – 1 board
o
455 x 1 – 1 board
I
used Josh’s Karin shirt instead of the Metal shirt I had been using. The Metal shirt is junk, I got a lot out of
the Karin shirt but Josh’s is a bit too tight so I had trouble getting down to
the 1 board. We changed my setup again
after the 455 and I was able to get a better groove. Going to head up to Karins this weekend to
get a shirt made that I will be able to touch in. Going to live in the shirt for a while.
Accessory: 3 board close grip w\ 225 x 10, 225 x 20;
skull crushers, 1 arm shoulder raise on calf machine, db shoulder press, band
back on bench, bicep super set
Zercher harness w\ monster
mini band: 275 x 5 x 3 sets; speed & explosion
Speed squats: green band x 5
x 10 sets
Accessory: whatever I felt like, don’t remember
Double mini bands: 135 x 3 x
8 sets (different grip each set)
Accessory: standing military
press (135 x 10); lockouts (315); band hell; db biceps superset
Getting back to basics on the
squat. Had to pull out a mat on the box
to get to meet depth., box height is approx 13” which puts me 1” below
parallel.
55lb Squat Bar
- Raw: up to 315 x 2
- Briefs: 325, 375, 415, 465, 505 x 2 à all sets done to box
- Pulled the box out and stripped bar down to 225
and added 100 lb chain then 315+chain x 1
Deads from floor (briefs) up
to 505 x 3
Accessory: not much
Foam Bench w\ straight
weight; added mats under bench to increase range of motion by approx 2” – total
range of motion is similar to 2 board
- Raw: 325 x 5 x 3 sets; 355 x 1
- Shirt: 415, 465 x 1; changed my setup to help
maintain arch and improve leg drive; seemed to help considerably
Accessory: normal crazy band shit; very sore for a few days
**********************************************************************************************************************************************************
February 4,
2009
I haven’t posted since my shitty performance at the January
Pro\AM. Not much to say other than its
time to change a few things with training and life in general. I’m confident everything is fixable. Went to
“More is not better. Better is better.” – Demon Wendler
My lifts at the Pro\AM (only reason I’m even posting this is to remind me of how fucking pathetic this is..)
|
|
Squat 1 |
Squat 2 |
Squat 3 |
Bench 1 |
Bench 2 |
Bench 3 |
Dead 1 |
Dead 2 |
Dead 3 |
Total |
|
|
weight |
750 |
|
|
450 |
|
|
570 |
|
605 |
NOT WORTH A FUCK |
|
|
excuse |
good but shitty |
miss |
miss |
harder than should be |
arm being a pussy |
me being a pussy |
good |
pulled it but
called for unlocked knees, wtf? |
good |
||
**********************************************************************************************************************************************************
December 27, 2008
ME Squat\Dead @ LeXen
Circa Week 1: 60lb Squat Bar
w\ Blue & Green band (approx 350 lbs tension), briefs only
- Worked up to 415 x 2
The 415 was pretty easy,
wanted to do more but Chuck wanted us to save it for next week. We will do the blue & green again fro
singles all the way up with suit on, straps down.
Deadlifts off 4 mats
- 615 x 1
- 635 x miss
We did the same thing on
Monday so this didn’t go well as can be expected. It’s hard to tell the devil No so we just
went with it.
Accessory work: pull-thrus,
abs, shrugs, neck
December 24, 2008
ME Bench
Floor Press w\ chain
- 235 x 3, added 1chain per side up to 5 chains
total (200 lb total chain), did last set with all 5 chains for 5 reps
- 185 and 3 chains per side x 17
Accessory work: normal shit
December 22, 2008
Squat\Dead Assistance
Deads w\ plates on 3 mats
- 135, 225, 315 x 3
- 415, 505, 555, 615 x 1 – Fusion suit on, straps
down
- 645 x 1 – straps up
The mats we use are old
wrestling mats so the weight sinks in pretty good. The bar is only elevated about 3 inches with the
heavier weight so this is pretty much a full range of motion. No grip problems with the weight due to
choking the wrist wraps.
Good Mornings
- 225 x 5 x 3 sets
- 225 x 10
- 325 x 10
Accessory Work: band leg
curls, leg extensions, lat pull-downs – narrow & wide, abs,
December 21, 2008
Speed\Recovery
band work; shoulders, tris,
bis, abs
December 20, 2008
ME Squat\Dead @ LeXen
60 lb Squat Bar w\ 2 boat
chain per side (220 lb chain total); sets done to box below parallel, briefs
only
- 135, 185 x 2
- 240 x 2 x 4 sets
- 290 x 2 x 2 sets
- 290 x 2, added green band and high box
Deads from floor against
double-choked monster mini bands (approx 250 lbs tension)
- 135, 18, 225, 275, 315, 365 x 2 (briefs only)
Accessory Work: reverse
hyper, abs, kettlebell shrugs
We did this workout 6-8 weeks
ago and I struggled with 235 for sets.
Working on my form has allowed me to get depth much easier and
subsequently made the weights feel much better…go figure. The Jan\Pro AM is getting close and things
are starting to come together at the right time. Need to maintain focus and finish strong.
I’m really enjoy training at
LeXen. We are in the car for almost 3
hours every Saturday for the round trip all to get yelled and to kick the shit
out of ourselves but it will all be worth it at the meet. We have a great crew on Saturdays and
everyone helps each other. We have an
opportunity for everyone to put up good numbers in 2009.
Rant of the Day: Chuck Fought is going to take care of Donnie
Thompson’s BULLSHIT total soon…then we are going to go to
Merry Chirstmas, Happy New
Year and
December 17, 2008
ME Bench
Reg Bench w\ 100 lb chain
- 135, 185, 225 x 3 – no shirt
- 275, 315, 385, 415 x 1 – Metal shirt & 2
board
Accessory Work: band hell,
chest row, db shoulders work, bi’s
December 15, 2008
Squat\Dead Assistance
Rack pulls against monster
minis (Pin #1), belt only
- Up to 585 x 1
So I was irritated about
missing the 630 at Lexen on Saturday so I decided to pull in rack again with
monster minis. The way I have the
monster minis set up it probably adds about 50-75 lbs at the top. Grip has always been a problem for me on the
Deadlift and this was an opportunity to see if wrapping my wrists really helps
as much as I think it does…the answer is hell yes! I have Josh wrap my wrists to the point I can
barely open my hand enough to grab the bar, this makes all the difference in
the world. I’ve felt like my body could
pull 650 or better but my right hand just can’t hold onto the weight. Looking forward to pulling for a change at
the Pro\Am. The 585 vs bands was pretty
easy and I was able to hold it at the top long enough to talk shit for a few
seconds. This is a PR so I stopped
here…still training smart (most of the time).
Accessory work: leg curls,
leg extensions, shrugs, t-bar rows, face-pulls, calve raises
December 14, 2008
Speed\Recovery
band work; speed bench w\ mini
band, shoulders, tris, bis, abs…nothing exciting just flushing blood into the
parts that ache which is mostly all of them…
December 13, 2008
ME Squat\Dead @ LeXen
Reverse Blue Band; briefs
only
- 455, 545, 635, 725, 775, 815 x 2 – free squat, 1”
below parallel:
- 905 x 2 – to box 1” above parallel
Chuck V was calling our
depth, which means everyone breaks parallel by at least an inch. I was able to push my ass back at the top and
keep my knees flared to get depth finally.
Feeling much better about my form…its about fucking time!
Rack Deads (below knee)
- 245, 445, 535, 585 x 1
- 630 x miss; didn’t wrap my wrist like a dumbass
and the bar popped out of my hand at the top.
Accessory work: neck, reverse
hyper leg curls, abs
December 10, 2008
ME Bench
Regular Bench
- Worked up to 315 x 1 off chest
Purple band choked down in
rack to foam (approx 200 lb tension)
- 135, 185, 225 x 1 – raw
- 275, 315 x 1 -
Metal shirt
Accessory work: band hell,
abs
December 8, 2008
Squat\Dead Assistance
·
Light restoration
work, bounced around the gym aimlessly doing different shit…also basically did
a speed squat session with a green band and 100 lb chain (no weight and no
gear) just to keep a focus on form
December 5, 2008
ME Squat\Dead @ Iron House
Squat w\ 100 lb chain to parallel box
- 225, 315, 405,
515 x 2 – briefs only
- 605 x 1
- 700 x 1
- 745 x miss
The 700 x 1 with 100lb chain
is a PR…figured out that I haven’t been pushing my ass back at the beginning of
the squat which makes it difficult to keep my knees flared and to get
depth. Feeling better about my squat
after several weeks of feeling like a pussy.
Training with strong fucks like
Chuck V, Wenning, Fought & Hoff can make your mind play tricks on
you!
Not much accessory work…worn
the fuck out
December 3, 2008
ME Bench
Regular Bench
- Worked up to 365 x 1 off chest
Reverse Purple Band in rack
with Metal shirt & 2 board
- 315, 405, 495 x 1
Accessory work: band hell,
abs
December 1, 2008
Squat\Dead Assistance
Decided to pull heavy after
shitty day at Lexen on Saturday
Deadlift
- Worked up to 505 x 1 with just belt (no
briefs\suit)
- Fusion suit on: 570, 605 x 1; the 605 was pretty
easy which I’m happy about since I never pull worth a shit in the gym…not
bad this far out
Accessory work: band leg
curls, leg curls, shoulder press w\ calf machine, db shoulder work, lat
pulldowns, abs
November 29, 2008
ME Squat\Dead @ Lexen
Squat
- 730 x 1
Belt squats x 1 million
sets\reps; hypers, abs
November 26, 2008
ME Bench
Reverse Blue Band in rack
·
225, 315, 405,
455, 505 x 1
- Added 2 board
and put Metal denim shirt on
- 525, 555, 575 x 1
I was planning on taking the
night off to give my arm a break but after an easy night on Monday it didn’t
seem right to take another light night. Instead
of doing a bunch of work sets before adding the shirt I decided to get right to
it so my arm wouldn’t be overly fatigued.
The 575 was fast and didn’t’ feel that bad in my hands. My bench has been pretty strong I’m just a
pussy with any kind of weight in my hands…this was a good step in the right
direction. Jon Brown hit 705 off a 1
board strong. He is due to bench 600 in
the near future.
Accessory work: band
supersets
November 24, 2008
Squat\Dead Assistance
We took it easy tonight in
preparation for taking a weight at LeXen on Saturday.
November 23, 2008
Speed\Recovery
Speed bench w\ kettlebells
Trained at Lexen and ran with
Matt Wenning & Nate Strong. Nothing
too crazy, benching w\ kettlebells suspended from mini bands is different. You have to really work on stabilizing the
weight throughout the lift. Accessory
work included tricep work with kettlebells, shoulder work, abs, lats and neck.
November 21, 2008
ME Squat\Dead @ Iron House
Squat bar w\ blue band,
briefs only
·
135, 225, 315 x 2
- 415
x 2 x 3 sets
- 465
x 1
- 505
x 1
Deads vs green bands, briefs
·
225, 315, 415,
445 x 1
Accessory work: band leg
curls, reverse hyper, abs
November 19, 2008
ME Bench
Board pyramid w\ 100 lb chain
·
Chest: 95, 135,
185, 225 x 2
- 2 board: 275 x 2
- 3 board: 275 x 2
- 4 board: 275 x 2
- 3 board: 275 x 2
- 2 board: 275 x 2
- 2 board: 275 x 2
with Metal shirt; arm was worn the fuck out so I only did one set in the
shirt. I HAVE to take next week off
from benching and get into the masotherapist or bad shit is going to
happen..again
Assistance work: basically
did a constant circuit consisting of the following: 4 exercises of band hell,
band push-downs, bar pushdowns, band shoulder press, db press on stability
ball, abs, louie db tris
Good workout besides my pussy
arm. Talked to Chuck V last night about
going to
November 17, 2008
Squat\Dead Assistance
Good Mornings
·
135, 225, 315,
405, 315 x 3; 225 x 10
Leg curls, seated calves, db
shrugs, lat pulldowns, face-pulls, reverse hypers, abs
November 15, 2008
ME Squat\Dead @ LeXen
Squat bar w\ 110 lb monster
chains on each side (220 lbs chain total), briefs only
·
145, 255, 345 x 2
- 395
x 1
Monster chains will fuck you
up! We have been using a lot of chains
since the Aug Pro\Am. I had these
monster chains that look like they came off a Navy ship or a submarine at Iron House
that I procured to contribute to the torture.
Each chain link is about10 inches in diameter and the chains are about 4
feet long. To make the chains even more
fun we hook both ends of the chain to the bar so nothing ever touches the floor
(can’t reduce the load of course). This
also makes the swing of the chain ridiculous.
You can’t go too fast out of the hole or you will fall over. This is nothing like the smaller chains that
are used to bench. At any rate, the
chains are the shit and really work your stabilizing muscles. I tweaked my knee a bit in the middle of the
session so I didn’t push the weight and decided not to pull just to make sure
everything is ok.
November 12, 2008
ME Bench
Reverse purple band
·
225, 275, 315 x 3
- 375
x 3 x 3 sets
- 415,
445 x 1
Accessory work: tricep
circuit w\ band, extension & push-down super set, abs, lat work
I put a shirt on for 315
& 405 but my arm was worn out so I stopped there. I’m going to have to take a down week soon to
be able to make a strong run at the end of the cycle. Accessory work doesn’t sound like much but
the shit we do really blows up the triceps and back. Training smarter these days…
November 10, 2008
Squat\Dead Assistance
Reverse Green band deads in
rack (bar out of the bands at the top), belt only
·
225, 325, 415,
505, 555 x 3
- 595,
645 x 1
- 675
x miss; ran out of gas, the bitch was heavy especially with no gear on but
the 645 was a PR and I’m really feeling good about my deadlift form
Accessory Work: band hell on
the leg press, straight arm lat pull-downs, overhead press on the standing calf
machine, band abs on glute-ham
November 9, 2008
Speed\Recovery
- light tricep, chest & shoulder work
November 8, 2008
ME Squat @ LeXen
Reverse purple band & 110
lb monster chains; no box & breaking parallel
- 255, 345, 455, 545 x 2 – briefs
- 635, 685 x 2 – suit on
- 815 x 1 – high box
Rack Deads w\ 110 lb monster
chains
·
315, 405 x 3
- 495 x 1
- 545 x miss; just
about locked it out but the shit was heavy, the bar didn’t slip out of my
hand though so that’s good
November 5, 2008
ME Bench
Reg Bench
·
185, 225 x 3
- 275, 315, 345,
365, 385 x 1; only 20 lbs off my best before the streak of arm breaks, arm
felt better the best it has in a LONG time
- Added Metal
shirt to start getting used to a shirt again: 275, 315, 365 x 1 off 2
board; just getting back into the groove of the shirt, all were easy (as
they should be), the plan is to put on the shirt about every week from
here until the Jan Pro\Am adding 20lbs each week
Accessory Work: band
pushdowns, db louie’s, band pull aparts, single arm band pushdowns, face pulls
November 3, 2008
Squat\Dead Assistance
·
Zercher Harness
up to 405 x 3 – back roached after this
- Good
Morning Squats w\ SS bar and purple band
- Db
rows, reverse pec dec, straight arm lats, a few other things that I don’t
remember
November 2, 2008
Speed\Recovery
- light tricep, chest & shoulder work
November 1, 2008
Squat\Dead @ LeXen
Blue & Puple band squat
(briefs)
- 135, 185, 225, 275 x 2 – no box
- 325 x 2 x 5 sets – box, breaking parallel
- 375, 415, 465 x 2 – high box
You may look at this and
think this is easy weight and for some it may be easy, however Chuck has 2,
2x6s on the legs of the already ultra-wide monolift we use which increases band
tension by another 50-75lbs.
Deads from floor against
double-choked monster minis (approx 200 lbs tension)
- worked up to 365 x 1 (briefs)
Accessory Work: Chuck V Death
Machine, HEAVY abs, kettle-bell shrugs, neck work
So the Chuck V Death Machine
is an apparatus that Chuck designed that I can’t really tell you about because
he would kill me…and then kill you. The
purpose of the Death Machine is to blow up your low back, hamstrings and glutes
as well as wish you were dead. Chuck
thinks that us small fuckers should do about the same weight with this machine
as he does. I try not to be a pussy but
the motherfucker squats in the 1100s and I squat in the 800s. I’m no math major but that shit just doesn’t
add up. This is Chucks attempt at humor
and I’m telling you that shit isn’t funny!
The abs were so fucking heavy I could only do 3 sets of 6…he is the
devil. Jon Brown couldn’t do one of
these abs to start and this too was funny shit for Chuck…it did make Jon mad
enough to get a few reps.