I will be posting all workouts under this thread from this point forward.
10/17/2010 Heavy tri day— Started with reverse grip bench today to hit the body in a diff way. worked up for triples starting 255,275,295,315. Hard to hold the bar but the taxation was noticable. Hit heavy french presses (140x8) then finished off with close grip cambered bar press for 2 sets of 20 (135) Workout was short but sweet today.
10/18/2010 Dynamic dead lift work- Tried cleans for the first time today worked up to 250lbs for single, motion is definetly different. Then did heavy leg press 5 sets of 5 reps went 2 sets at seven plates aside the 8,9,10 plates per side for 1 set each, super setted the last 2 sets with sets of 20 on ad & abducters. Then hit heavy abs for 6 sets & finished off with 2 sets of 20 on hyper-extensions.
10/20/2010 heavy bench — went with the goal of 4 sets of 5 reps & 4 at 3 reps started out well hit 260/70/80/90 for 5 pretty easy when i went up 300/310/320 hit those but at 330 only hit it for a double, missed the 350 for a single today. next week I will back down to 4 doubles at the same weight leading into the down week. accesory movements were shoulder thrusts on the hack squat machine, then did heavy tris with bent over cable crosses super setted with body weight dips both for 2 sets of 20 apiece, finished off with shoulders front raises,side laterals and upright rows. felt a great pump and was exhausted walking out of the gym.
10/22/2010 heavy squat day— todays workout was to be 4 doubles with a 20lb jump @ the end for a single. sarted 545/565/585 went 605 for one got stalled on the second. wrapped my knees & hit 625 easy. had to work so bounced after main movement.
10/24 bench access. movements— did pause board press for trips working up to a heavy double. worked up to 375 for a trip then 405 for a double. tough workout today after having been up until 5 am celebrating my 1 yr wedding aniversery. finished up with heavy tate presse for 6’s finished at 95lbs.
10/25/10 — Heavy pulls— did 4 doubles then a 20lb jump for a single went 515/25/35/45 & 565 for a single felt heavy to start & got lighter as I went along. Seems all the hip work is paying off. acc. movements were goodmornings for 4x8, then supersetted glute/ham kickbacks with pullthrus (green band) for 2x20 each, torched it with hanging cleans for 3x8 @ 185. Last pull before the down week, hips are in need of some rest couldn’t come at a better time.
10/27/2010 — bench day— today was the final day leading into the down week worked up to 4 doubles @325 moving my grip out a finger each time, then super setted hammer strentgh incline/decline for 2x20, then hit cable crosses & diamond push ups — tris were fried after this finished up with shoulder presses supersetted with lateral raises. Looking forward to the next week to let my body heel up.
10/29/2010 —Off Day
10/31/2010— Off Day Happy Halloween
11/01/2010— last day of our “off week” did body weight squats supersetted with lying leg curls for 3x20 2x20, then did seated extensions suppersetted with ad/abducters 3x20 &2x20 finished off with a superset of abs & hypers. Got my real workout when I went home lifted my new hot tub out of the way so I could build the platform in it’s proper place. Started at 9:30p.m. finished a few minutes short of midnight, it was cold 33 degrees but got it done. lol Can’t wait until its freezing outside & I’m in 100 degree water.
11/03/2010 — first day back & kinda disappointed in my work out. decided to work up to a heavy single & toyed with my jumps. Went to 345 for single which didn’t feel light so I jumped to 355 and stalled out midway. frustrating but I soon got over it & focused my frustration back into the workout. accesories today were dumbell incline for 4 sets of 8 went 100 for 1 105 for 1 & 110 for 2, then supersetted pec dec with rope press downs for 2x20 each finished up witj shoulders. Bench is moving slower then any other lift.
11/05/2010 Heavy squat work hit 4 doubles today at 535/555/575/595 then jumped to 645 for a single in knee wraps, last set felt the easiest weird how that works sometimes. did stiff legged deads for 4 of 8 2 at 225 & 2 at 275. called it a day hammys were smoked & quads were pumped.
11/07/2010 Heavy tris did rack lock outs worked up to 455 struggled to get one. Really need some work on lockouts, hit heavy tates @ 95 x8 then did 4 sets of skull crushers. Shoulders were heavy overhead press & then supersetted chins with pulldowns. Nice & toasted by then. With the time change & how busy the bar was didn’t get home until 7 am.
11/08/2010 heavy dead work - went for 525/35/45/55 for doubles & 575 for a single. missed the second @ 555 & couldn’t fully lock out the 575. Need more work for sure. Just hit inner & outers supersetted with leg extensions & called it a day.
11/10/2010 started the new program today working up to 4 heavy triples went 305/315/325/335. Weight felt great today then went for 355 for a triple off a two board then 375 off a three board for a double. Want to start working with some heavy weight to get my overall streangth up, went heavy on flat dumbells for 120 x 5 & 125 x 5 x 2 sets, then suppersetted incline flys with dips for 2 x 20 x 2 sets, finished off with over head barbell press for some shoulder work.
11/12/2010 — did not train
11/14/2010 — Heavy tris did close grip bench worked up to heavy doubles finished at 315 then did to negatives at 405 just to feel the weight wanted to do some more work on the upper body so we suppersetted dips & dumbell shrugs did 5 sets with reps of 10 on the dips and 20s on the shrugs finished off with a tri set of shoulders front laterals side laterals and rear delt rope pulls 4 sets of 10 on each movement upper body was fried.
Want to take 30 seconds and congratulate my buddy Adam on his first meet posted a 260 bench & a 500 pull. No U-M shirt for him. lol
11/15/2010 — Accesory work for deadlift. Hit low pulls(mid-shin) against the green band worked up to 455 for a triple. Really fried the glutes, then hit for sets of 15 on leg press went 4/5/6/7 plates then did ad/abducters supersetted with calves finished off with hanging cleans finished up with 215 for 6.
Starting to look at my diet a little more believe I need to eat more but cleaner. went home cooked up some lean ground beef, a few pounds of rice, some onions, then steamed a pound of vegtables, this way my lunchs are made for a few days.
11/17/2010 — Bench day— it was our singles day working on pumping my raw bench up went 335/45/55 & missed 365 then hit 3 board for 405 which I missed then 4 board which I hit. Did incline dumbell at 100 for 4 sets of ten then supersetted rope pressdowns with pec deck for 2 of 20, burnt the tris out with 2 sets of dips. Hit shoulders with overhead smith machine press & finished up with seated laterals. I can really see the difference in my shoulder development since we have been doing them twice a week.
11/19/2010 Heavy squat worked up to a heavy single today did my doubles at 545/575/605 then wrapped my knees & hit 665. After this workout I will start working into my suit to work up into the 7’s & 8’s. Hit shrugs as a off set exercise.
11/21/2010 Tri day- was in the gym by myself today so to make sure I still got some heavy work I set the safty bars low & did close grip rack presses then super setted them with over head press for sets of ten. Amazing what happens when you dont have momentu, working with you. Hit 4 sets of 5 135/165/185/205 then dropped to triples and did 225/245/265/275 overhead presses consisted of 95/115/135. Then hit weighted bench dips supersetted with pushups for 3 sets of 20 each finished the workout off with 5 sets of ten on pullups. Days like this are what will set me apart on meet day, when strength is equel determination will win out.
11/22/2010 Deadlifts today— started out with the intention of pulling 4 doubles & a single but mid-way thru the workout decided that I needed to fix a reaccuring problem with my form. Had to bury my pride while Marty & Biek tried to explain what they were seeing and how I I could fix it. This isn’t a issue that has been going on for a few weeks more like a few years, hoping the constructive critiscm will help me as it did on the squat & bench. I will continue to implement these minor corrections to hopefully push my pull thru the roof.
11/24/2010 heavy bench went for 4 triples hit 310/20/30/40 for a double. then hit heavy flat dumbells worked up to 125 for a set of 6 then hit tate presses for a set of 20 for 2 sets
11/27/2010 dynamic squat pushed the workout back a day so marty could train but he ended up haveing to work again so i went in by myself did box squats up to 465 for a triple then did a tri set of hack squats,ad & abducters & then seated leg raises did three of these my legs were just flat out fried. Finished the workout with a superset of 5 sets of pull ups & pull downs at 230
11/28/2010 heavy tris— did rack presses with normal grip off the cheast, its amazing how much momentum plays a part in your bench went with 20 lb jumps for triples & finished at 295 for a double, then hit close grip bench at 225 supersetted with bw dips for 4 sets finished up with a tri set on shoulders. after the work I was pumped up and already strarting to get sore. Going to celbrate my wifes birthday with her at work.
11/29/2010 —off day—
12/01/2010 — Heavy bench worked up to a heavy single decided that would just play it by ear & see how the weight felt to decide where I would end up. Ended hitting 360 for a single then tried 395 off a 3 board hit that went for 415 off of a four board which I had nothing. Then dropped down and hit 225 for 18 just to get a lil extra work. Then hit incline dumbells for 3 sets of ten did 2 sets at 100 then 110, for our final chest/tri move supersetted dumbell flys with close grip press. Finished the workout with overhead shoulder press for 3 sets until failure.
12/03/2010 heavy squat- fighting off a cold but felt awesome coming into the gym played my jumps by ear & felt good hit my warm ups @ 145/235/325/415 then hit a doubled 515/565/615. 615 flt like an empty bar so i jumped to 705, hit it realitivly easy in briefs & a knee wrap for a pr. To put it in a perspective I hit 705 in full equipment in the last meet so my streangth is coming on. hit 4 sets of stiffys, then supersetted ad & abducters with calf raises & leg extensions. finished the workout with high rep shrugs at 275 for 3 sets of 20
12/05/2010 Tris- was running late so we just did rack lockouts. Discovered when i got to the gym some douche or Douches broke into our storage box & stole all of our resistance bands!! we have the gym looking on the tapes for them, I* hope that they find them before one of the guys do. I can only Imagine what type of mess that will be if we find the punks who stole our shit!! No respect in commercial gyms. What ever happened to respect???
12/06/2010 deadlifts really concentrated on the reworked form pulled 545 for a single with 525 being my last double. Then hit good mornings for 4 of 8, finished off legs with a superset of hack squats with donkey kicks for 2 x 20. For back work today did 3 sets of pull ups then finished with three sets of heavy seated rows
12/08/2010 —down day on bench
12/10/2010— off day
12/12/2010—off day
12/13/2010—off do to weather
12/15/2010 — Heavy pull assitance did heavy rack pulls worked up to 765 for a double just below the knee, then did seated good mornings for 4 of 8, then did a tri set of front squats, lying leg curls, & ad & abducters, then finished off with hanging cleans. One funny moment from todays workout on my second rep of 725 my wrist wrap snapped had a bunch of kids looking on you would have thought I hit someone with a car the way they gasped. I just grabbed another strap and finished up. lol
12/17/2010 cheast day ended up being at work late so didn’t get to the gym unitl 6:00 worked on doing sold doubles worked up to 345 for a single with my last 2 doubles being at 315/330
then hit 4 sets of heavy dumb bell inclines hit 105/110/115/120
finished off with some heavy shoulders
12/19/2010 Squat- first day back into my suit decided to see how I was feeling I doubled 675 pretty easily so we decided to jump to 765 weight felt good coming off the pins but about half way done I folded pressure caught me off guard.
12/20/2010 Triceps- worked on rack lockouts went up to 415 for a trip then dropped & did 405 for 3 with a little tweek in my form. accesory work was trap presses (use a diamond trap bar) worked up to 255 for a set of 6 then supersetted tate presses for 2 sets of 20 with body weight dips
Finished off with shoulders arnolds for a 4 sets of 10 70/75/80/85 (8)
12/22/2010 deadlifts— really concentrated on my form again hit 515 for a double then 555 for a single, then we went to hit leg sled we were going for a 4 sets of 5 started with 7 a side tthen 9 the machine will ten per side so we did that then put 2 up top so my third set was with a total of 22 plates, didn’t think it would be safe to put anymore up there for the 4th set so I had Marty sit on top of the leg led with 10 plates a side. Marty ways in at 170 so with appartus & weights figure it to be right around 1100lbs. (had some clowns behind me talking about i”If I used steroids I could do that to) just to reiterate I am 100% natural. Finished the leg workout with a Quad-set of leg curls/leg extensions/ad-abducters/ & calfs My legs felt like jello when we were finished
12/24/2010 off
12/26/2010 off
12/27/2010 — Heavy Tris, thanks to Wade & Butchs Barbell we have some bands to use until we can replace ours. we hit heavy close grips with bands & worked off of a 5 board I was able to work up to 335 for a double, we then hit heavy french presses four sets of 6-8 i went 120/130/140/150 I was only able to get 4 on the final set, to finish off tris we hit kick backs for 2 sets of 20 then hit over head shoulder press
12/29/2010 dynamic deadlift— did band assisted racki lock outs, worked up to 855 for a single, nearly blacked out but locked it out, then hit 4 sets of good mornings for sets of 10, then went to a stand up hack squat supersetted with inner & outer hips, finished our workout with a set of 100 abb reps. Mid section was twitching by the time I was done.
01/02/2011 Happy New Year!! Started the new year with some simple leg work before I start the meet training. Dave & i went at the leg sled just did sets of 10 for 6 sets starting with 4 plates aside & working up to 9 a side, then did 4 sets of 10 on hack squats, 4 sets of 10 on lying leg curls & finished with donkey calf raises for 3 sets of 20, Did some upper back work then finished the workout with some abb work for core streantgh. the fun starts this week!!
1/03/11 — Heavy tris- Used the bands today to hang 4 25lb plates off of the bar to work on stabilizers & ended up hitting 335 counting the weight off the bar for a triple, decided to follow a little advice pulled from the elite sight. Dropped one of our tri excersices & add standing overhead shoulder press, then one arm standing dumbell press & finished off with 5 sets of 10 of barbell curls
1/05/11 —deads — started prepping for the meet hit a heavy 5 at 495 had to call it after that because my wifes car broke down.
1/07/2011 — bench work started into my shirt today went pretty conservative hit 495 for a triple off a 3 board fast & explosive, started backing down the excessoriy work as well did incline bench four sets at 8 @225 then overhead shoulder press along with side laterals & finished off with bicep curls at 30 for five sets of 10
1/09/2011 — squat work worked into muy suit today went up to 675 for a double (was supposed to be a triple but my spotters started to rack me on the third rep for some reason) weight was nice & easy just as it should be.After that we did good mornings for four sets of 10 @ 185 then did leg extensions supersetted with inner & outers. Finished off with a set of 100 reps of various ab movements
01/10/2011 — tricep work because I’m working into my meet lifts I have backed down the accesories just worked up to 365 off a three board for 3 sets of 3 then did rope press downs, incline dumbells, went a little heaveir on the shoulder work so I don’t feel stagnent, then did 5 sets of arm curls with @ 85lb surpentine bar.
1/12/2011 — deads, got my deadlift suit in today I was smiling til i got to the gym & realized that I had ordered the wrong size, still worked up to 535 for a trip (hitched the last one really bad) then did stiff legged deads lying leg curls suppers setted with inner & outers & donkey calf raises
01/14/2011 — Bench day — feeling great in the gym hit a double today off a 2 board @ 545 which was a pr. this is the area that I can approve the most at. I really think that I have learned the shirt now I just have to get used to the heavier weight all signs are looking good thou, accesories were incline dumbells 4 sets @ 75 then 2 sets of 20 on tates finished the work out with a tri set of shoulders & 5x10 on curls
1/16/2011 —squat day, what a mess!! Was out way to late overslept & got to the gym almost an hour late felt rushed but pretty much felt great under the bar did 685 for a single then the bar started to slip off my back, jumped to 735 did the first & cut it about an inch hi. Just exhausted so i called it there. Next week I’ll be working up to a heavy single & I’ll be ready!!
1/17/2011 —did some heavy tri- work arms my forearms have been pretty beat up but manage to push thru & hit 405 for mid range rack press,
1/19/2011 Deads— Pulled up to a single first time in my dead lift suit extreamly hard getting down. Hit 555 pretty easily then went to 585 & missed 4 times
1/21/2011 —Bench went to a one board & hit a new PR of 535 felt good then did medium weight on french presses (130x8x4) finished chest up with rope press downs, then did shoulders & bi-ceps
1/23/2011 —Squat worked to a heavy single hit 825 really felt like an empty bar
1/24/2011 — Light Tris start of my down week much needed rest
1/26/2011— Thirteen inchs of snow couldnt get any where close to the gym
1/28/2011—took the day off since it was a down week to take care of my wife who has broncitas & a sinus infection
1/30/2011— Squat just did 50% of my 1 rep raw max did 355 for a triple, then did some back work & finished up with some abs
01/31/2011 — Tri work hit 365 for 3 triples of a three board then combined then did some incline bench & rolling dumbells
Finished off with a set of 10x 5 on curls
02/02/2011 — Deads — Pulled 565 then jumped to 585 & missed getting really frustrated with my lack of progress on this praticular movement called it a day after that
02/04/2011 — Bench did 3,2,1 board for triple,double,single hit 425x3- 465x2- 495 x1 hit it nice & easy, did incline for 4x 5 @ 225 then 2 sets of rope press downs, hit shoulders & bis called it a day
02/06/2011 — Squat just worked up to a light triple did 645 pretty easy then called it coming in to opener week dont want to get to sore. 2 weeks out form the Ohio Cup
2/07/2011 — tris hit 3 4 & 5 boards for varied close grips didn’t go to heavy because i will be hitting my openers coming up this week.
02/09/2011 — dead lift opener pulled 535 & called it
02/11/2011— hit my bench opener 475 then 4 sets of 5 on on incline dumbell then 2 sets of 20 of rolling dumbells then hit some shoulders & called it a day
10/17/2010 Heavy tri day— Started with reverse grip bench today to hit the body in a diff way. worked up for triples starting 255,275,295,315. Hard to hold the bar but the taxation was noticable. Hit heavy french presses (140x8) then finished off with close grip cambered bar press for 2 sets of 20 (135) Workout was short but sweet today.
10/18/2010 Dynamic dead lift work- Tried cleans for the first time today worked up to 250lbs for single, motion is definetly different. Then did heavy leg press 5 sets of 5 reps went 2 sets at seven plates aside the 8,9,10 plates per side for 1 set each, super setted the last 2 sets with sets of 20 on ad & abducters. Then hit heavy abs for 6 sets & finished off with 2 sets of 20 on hyper-extensions.
10/20/2010 heavy bench — went with the goal of 4 sets of 5 reps & 4 at 3 reps started out well hit 260/70/80/90 for 5 pretty easy when i went up 300/310/320 hit those but at 330 only hit it for a double, missed the 350 for a single today. next week I will back down to 4 doubles at the same weight leading into the down week. accesory movements were shoulder thrusts on the hack squat machine, then did heavy tris with bent over cable crosses super setted with body weight dips both for 2 sets of 20 apiece, finished off with shoulders front raises,side laterals and upright rows. felt a great pump and was exhausted walking out of the gym.
10/22/2010 heavy squat day— todays workout was to be 4 doubles with a 20lb jump @ the end for a single. sarted 545/565/585 went 605 for one got stalled on the second. wrapped my knees & hit 625 easy. had to work so bounced after main movement.
10/24 bench access. movements— did pause board press for trips working up to a heavy double. worked up to 375 for a trip then 405 for a double. tough workout today after having been up until 5 am celebrating my 1 yr wedding aniversery. finished up with heavy tate presse for 6’s finished at 95lbs.
10/25/10 — Heavy pulls— did 4 doubles then a 20lb jump for a single went 515/25/35/45 & 565 for a single felt heavy to start & got lighter as I went along. Seems all the hip work is paying off. acc. movements were goodmornings for 4x8, then supersetted glute/ham kickbacks with pullthrus (green band) for 2x20 each, torched it with hanging cleans for 3x8 @ 185. Last pull before the down week, hips are in need of some rest couldn’t come at a better time.
10/27/2010 — bench day— today was the final day leading into the down week worked up to 4 doubles @325 moving my grip out a finger each time, then super setted hammer strentgh incline/decline for 2x20, then hit cable crosses & diamond push ups — tris were fried after this finished up with shoulder presses supersetted with lateral raises. Looking forward to the next week to let my body heel up.
10/29/2010 —Off Day
10/31/2010— Off Day Happy Halloween
11/01/2010— last day of our “off week” did body weight squats supersetted with lying leg curls for 3x20 2x20, then did seated extensions suppersetted with ad/abducters 3x20 &2x20 finished off with a superset of abs & hypers. Got my real workout when I went home lifted my new hot tub out of the way so I could build the platform in it’s proper place. Started at 9:30p.m. finished a few minutes short of midnight, it was cold 33 degrees but got it done. lol Can’t wait until its freezing outside & I’m in 100 degree water.
11/03/2010 — first day back & kinda disappointed in my work out. decided to work up to a heavy single & toyed with my jumps. Went to 345 for single which didn’t feel light so I jumped to 355 and stalled out midway. frustrating but I soon got over it & focused my frustration back into the workout. accesories today were dumbell incline for 4 sets of 8 went 100 for 1 105 for 1 & 110 for 2, then supersetted pec dec with rope press downs for 2x20 each finished up witj shoulders. Bench is moving slower then any other lift.
11/05/2010 Heavy squat work hit 4 doubles today at 535/555/575/595 then jumped to 645 for a single in knee wraps, last set felt the easiest weird how that works sometimes. did stiff legged deads for 4 of 8 2 at 225 & 2 at 275. called it a day hammys were smoked & quads were pumped.
11/07/2010 Heavy tris did rack lock outs worked up to 455 struggled to get one. Really need some work on lockouts, hit heavy tates @ 95 x8 then did 4 sets of skull crushers. Shoulders were heavy overhead press & then supersetted chins with pulldowns. Nice & toasted by then. With the time change & how busy the bar was didn’t get home until 7 am.
11/08/2010 heavy dead work - went for 525/35/45/55 for doubles & 575 for a single. missed the second @ 555 & couldn’t fully lock out the 575. Need more work for sure. Just hit inner & outers supersetted with leg extensions & called it a day.
11/10/2010 started the new program today working up to 4 heavy triples went 305/315/325/335. Weight felt great today then went for 355 for a triple off a two board then 375 off a three board for a double. Want to start working with some heavy weight to get my overall streangth up, went heavy on flat dumbells for 120 x 5 & 125 x 5 x 2 sets, then suppersetted incline flys with dips for 2 x 20 x 2 sets, finished off with over head barbell press for some shoulder work.
11/12/2010 — did not train
11/14/2010 — Heavy tris did close grip bench worked up to heavy doubles finished at 315 then did to negatives at 405 just to feel the weight wanted to do some more work on the upper body so we suppersetted dips & dumbell shrugs did 5 sets with reps of 10 on the dips and 20s on the shrugs finished off with a tri set of shoulders front laterals side laterals and rear delt rope pulls 4 sets of 10 on each movement upper body was fried.
Want to take 30 seconds and congratulate my buddy Adam on his first meet posted a 260 bench & a 500 pull. No U-M shirt for him. lol
11/15/2010 — Accesory work for deadlift. Hit low pulls(mid-shin) against the green band worked up to 455 for a triple. Really fried the glutes, then hit for sets of 15 on leg press went 4/5/6/7 plates then did ad/abducters supersetted with calves finished off with hanging cleans finished up with 215 for 6.
Starting to look at my diet a little more believe I need to eat more but cleaner. went home cooked up some lean ground beef, a few pounds of rice, some onions, then steamed a pound of vegtables, this way my lunchs are made for a few days.
11/17/2010 — Bench day— it was our singles day working on pumping my raw bench up went 335/45/55 & missed 365 then hit 3 board for 405 which I missed then 4 board which I hit. Did incline dumbell at 100 for 4 sets of ten then supersetted rope pressdowns with pec deck for 2 of 20, burnt the tris out with 2 sets of dips. Hit shoulders with overhead smith machine press & finished up with seated laterals. I can really see the difference in my shoulder development since we have been doing them twice a week.
11/19/2010 Heavy squat worked up to a heavy single today did my doubles at 545/575/605 then wrapped my knees & hit 665. After this workout I will start working into my suit to work up into the 7’s & 8’s. Hit shrugs as a off set exercise.
11/21/2010 Tri day- was in the gym by myself today so to make sure I still got some heavy work I set the safty bars low & did close grip rack presses then super setted them with over head press for sets of ten. Amazing what happens when you dont have momentu, working with you. Hit 4 sets of 5 135/165/185/205 then dropped to triples and did 225/245/265/275 overhead presses consisted of 95/115/135. Then hit weighted bench dips supersetted with pushups for 3 sets of 20 each finished the workout off with 5 sets of ten on pullups. Days like this are what will set me apart on meet day, when strength is equel determination will win out.
11/22/2010 Deadlifts today— started out with the intention of pulling 4 doubles & a single but mid-way thru the workout decided that I needed to fix a reaccuring problem with my form. Had to bury my pride while Marty & Biek tried to explain what they were seeing and how I I could fix it. This isn’t a issue that has been going on for a few weeks more like a few years, hoping the constructive critiscm will help me as it did on the squat & bench. I will continue to implement these minor corrections to hopefully push my pull thru the roof.
11/24/2010 heavy bench went for 4 triples hit 310/20/30/40 for a double. then hit heavy flat dumbells worked up to 125 for a set of 6 then hit tate presses for a set of 20 for 2 sets
11/27/2010 dynamic squat pushed the workout back a day so marty could train but he ended up haveing to work again so i went in by myself did box squats up to 465 for a triple then did a tri set of hack squats,ad & abducters & then seated leg raises did three of these my legs were just flat out fried. Finished the workout with a superset of 5 sets of pull ups & pull downs at 230
11/28/2010 heavy tris— did rack presses with normal grip off the cheast, its amazing how much momentum plays a part in your bench went with 20 lb jumps for triples & finished at 295 for a double, then hit close grip bench at 225 supersetted with bw dips for 4 sets finished up with a tri set on shoulders. after the work I was pumped up and already strarting to get sore. Going to celbrate my wifes birthday with her at work.
11/29/2010 —off day—
12/01/2010 — Heavy bench worked up to a heavy single decided that would just play it by ear & see how the weight felt to decide where I would end up. Ended hitting 360 for a single then tried 395 off a 3 board hit that went for 415 off of a four board which I had nothing. Then dropped down and hit 225 for 18 just to get a lil extra work. Then hit incline dumbells for 3 sets of ten did 2 sets at 100 then 110, for our final chest/tri move supersetted dumbell flys with close grip press. Finished the workout with overhead shoulder press for 3 sets until failure.
12/03/2010 heavy squat- fighting off a cold but felt awesome coming into the gym played my jumps by ear & felt good hit my warm ups @ 145/235/325/415 then hit a doubled 515/565/615. 615 flt like an empty bar so i jumped to 705, hit it realitivly easy in briefs & a knee wrap for a pr. To put it in a perspective I hit 705 in full equipment in the last meet so my streangth is coming on. hit 4 sets of stiffys, then supersetted ad & abducters with calf raises & leg extensions. finished the workout with high rep shrugs at 275 for 3 sets of 20
12/05/2010 Tris- was running late so we just did rack lockouts. Discovered when i got to the gym some douche or Douches broke into our storage box & stole all of our resistance bands!! we have the gym looking on the tapes for them, I* hope that they find them before one of the guys do. I can only Imagine what type of mess that will be if we find the punks who stole our shit!! No respect in commercial gyms. What ever happened to respect???
12/06/2010 deadlifts really concentrated on the reworked form pulled 545 for a single with 525 being my last double. Then hit good mornings for 4 of 8, finished off legs with a superset of hack squats with donkey kicks for 2 x 20. For back work today did 3 sets of pull ups then finished with three sets of heavy seated rows
12/08/2010 —down day on bench
12/10/2010— off day
12/12/2010—off day
12/13/2010—off do to weather
12/15/2010 — Heavy pull assitance did heavy rack pulls worked up to 765 for a double just below the knee, then did seated good mornings for 4 of 8, then did a tri set of front squats, lying leg curls, & ad & abducters, then finished off with hanging cleans. One funny moment from todays workout on my second rep of 725 my wrist wrap snapped had a bunch of kids looking on you would have thought I hit someone with a car the way they gasped. I just grabbed another strap and finished up. lol
12/17/2010 cheast day ended up being at work late so didn’t get to the gym unitl 6:00 worked on doing sold doubles worked up to 345 for a single with my last 2 doubles being at 315/330
then hit 4 sets of heavy dumb bell inclines hit 105/110/115/120
finished off with some heavy shoulders
12/19/2010 Squat- first day back into my suit decided to see how I was feeling I doubled 675 pretty easily so we decided to jump to 765 weight felt good coming off the pins but about half way done I folded pressure caught me off guard.
12/20/2010 Triceps- worked on rack lockouts went up to 415 for a trip then dropped & did 405 for 3 with a little tweek in my form. accesory work was trap presses (use a diamond trap bar) worked up to 255 for a set of 6 then supersetted tate presses for 2 sets of 20 with body weight dips
Finished off with shoulders arnolds for a 4 sets of 10 70/75/80/85 (8)
12/22/2010 deadlifts— really concentrated on my form again hit 515 for a double then 555 for a single, then we went to hit leg sled we were going for a 4 sets of 5 started with 7 a side tthen 9 the machine will ten per side so we did that then put 2 up top so my third set was with a total of 22 plates, didn’t think it would be safe to put anymore up there for the 4th set so I had Marty sit on top of the leg led with 10 plates a side. Marty ways in at 170 so with appartus & weights figure it to be right around 1100lbs. (had some clowns behind me talking about i”If I used steroids I could do that to) just to reiterate I am 100% natural. Finished the leg workout with a Quad-set of leg curls/leg extensions/ad-abducters/ & calfs My legs felt like jello when we were finished
12/24/2010 off
12/26/2010 off
12/27/2010 — Heavy Tris, thanks to Wade & Butchs Barbell we have some bands to use until we can replace ours. we hit heavy close grips with bands & worked off of a 5 board I was able to work up to 335 for a double, we then hit heavy french presses four sets of 6-8 i went 120/130/140/150 I was only able to get 4 on the final set, to finish off tris we hit kick backs for 2 sets of 20 then hit over head shoulder press
12/29/2010 dynamic deadlift— did band assisted racki lock outs, worked up to 855 for a single, nearly blacked out but locked it out, then hit 4 sets of good mornings for sets of 10, then went to a stand up hack squat supersetted with inner & outer hips, finished our workout with a set of 100 abb reps. Mid section was twitching by the time I was done.
01/02/2011 Happy New Year!! Started the new year with some simple leg work before I start the meet training. Dave & i went at the leg sled just did sets of 10 for 6 sets starting with 4 plates aside & working up to 9 a side, then did 4 sets of 10 on hack squats, 4 sets of 10 on lying leg curls & finished with donkey calf raises for 3 sets of 20, Did some upper back work then finished the workout with some abb work for core streantgh. the fun starts this week!!
1/03/11 — Heavy tris- Used the bands today to hang 4 25lb plates off of the bar to work on stabilizers & ended up hitting 335 counting the weight off the bar for a triple, decided to follow a little advice pulled from the elite sight. Dropped one of our tri excersices & add standing overhead shoulder press, then one arm standing dumbell press & finished off with 5 sets of 10 of barbell curls
1/05/11 —deads — started prepping for the meet hit a heavy 5 at 495 had to call it after that because my wifes car broke down.
1/07/2011 — bench work started into my shirt today went pretty conservative hit 495 for a triple off a 3 board fast & explosive, started backing down the excessoriy work as well did incline bench four sets at 8 @225 then overhead shoulder press along with side laterals & finished off with bicep curls at 30 for five sets of 10
1/09/2011 — squat work worked into muy suit today went up to 675 for a double (was supposed to be a triple but my spotters started to rack me on the third rep for some reason) weight was nice & easy just as it should be.After that we did good mornings for four sets of 10 @ 185 then did leg extensions supersetted with inner & outers. Finished off with a set of 100 reps of various ab movements
01/10/2011 — tricep work because I’m working into my meet lifts I have backed down the accesories just worked up to 365 off a three board for 3 sets of 3 then did rope press downs, incline dumbells, went a little heaveir on the shoulder work so I don’t feel stagnent, then did 5 sets of arm curls with @ 85lb surpentine bar.
1/12/2011 — deads, got my deadlift suit in today I was smiling til i got to the gym & realized that I had ordered the wrong size, still worked up to 535 for a trip (hitched the last one really bad) then did stiff legged deads lying leg curls suppers setted with inner & outers & donkey calf raises
01/14/2011 — Bench day — feeling great in the gym hit a double today off a 2 board @ 545 which was a pr. this is the area that I can approve the most at. I really think that I have learned the shirt now I just have to get used to the heavier weight all signs are looking good thou, accesories were incline dumbells 4 sets @ 75 then 2 sets of 20 on tates finished the work out with a tri set of shoulders & 5x10 on curls
1/16/2011 —squat day, what a mess!! Was out way to late overslept & got to the gym almost an hour late felt rushed but pretty much felt great under the bar did 685 for a single then the bar started to slip off my back, jumped to 735 did the first & cut it about an inch hi. Just exhausted so i called it there. Next week I’ll be working up to a heavy single & I’ll be ready!!
1/17/2011 —did some heavy tri- work arms my forearms have been pretty beat up but manage to push thru & hit 405 for mid range rack press,
1/19/2011 Deads— Pulled up to a single first time in my dead lift suit extreamly hard getting down. Hit 555 pretty easily then went to 585 & missed 4 times
1/21/2011 —Bench went to a one board & hit a new PR of 535 felt good then did medium weight on french presses (130x8x4) finished chest up with rope press downs, then did shoulders & bi-ceps
1/23/2011 —Squat worked to a heavy single hit 825 really felt like an empty bar
1/24/2011 — Light Tris start of my down week much needed rest
1/26/2011— Thirteen inchs of snow couldnt get any where close to the gym
1/28/2011—took the day off since it was a down week to take care of my wife who has broncitas & a sinus infection
1/30/2011— Squat just did 50% of my 1 rep raw max did 355 for a triple, then did some back work & finished up with some abs
01/31/2011 — Tri work hit 365 for 3 triples of a three board then combined then did some incline bench & rolling dumbells
Finished off with a set of 10x 5 on curls
02/02/2011 — Deads — Pulled 565 then jumped to 585 & missed getting really frustrated with my lack of progress on this praticular movement called it a day after that
02/04/2011 — Bench did 3,2,1 board for triple,double,single hit 425x3- 465x2- 495 x1 hit it nice & easy, did incline for 4x 5 @ 225 then 2 sets of rope press downs, hit shoulders & bis called it a day
02/06/2011 — Squat just worked up to a light triple did 645 pretty easy then called it coming in to opener week dont want to get to sore. 2 weeks out form the Ohio Cup
2/07/2011 — tris hit 3 4 & 5 boards for varied close grips didn’t go to heavy because i will be hitting my openers coming up this week.
02/09/2011 — dead lift opener pulled 535 & called it
02/11/2011— hit my bench opener 475 then 4 sets of 5 on on incline dumbell then 2 sets of 20 of rolling dumbells then hit some shoulders & called it a day
