My Road to Elite: A Powerlifting Journey

Week 31 of 32

2012-01-17T22:27:00.003-06:00

Monday, 1/16/11 (198.8lb)

Must have picked up a nasty stomach bug. To the best of my knowledge I managed two PRs today, with throwing up 9 times, and going number deuce 8 times. Was barely even able to drink much of anything today let alone eat anything. Hoping tomorrow will be a lot better.

Tuesday, 1/17//11 (195.8lb)

Felt quite a bit better today, didn't throw up once, HOORAY! Was happy to only loose 3 pounds considering there was a lot more coming out of me yesterday than going back in. Today I ate about 30 crackers, 1.5 bagels, and a bowl of mashed potatoes. Hoping to return to regular food very soon.

Day 1 (Wednesday, 1/18/11) [196.2lb]

Suit Deadlift (33 Inzer Max DL)
5x135
5x225
2x315
1x365
1x405
*add suit
1x455
1x495 (last warm-up)

Bench
3x2x195

Seated Cable Row
3x8x150

Ab Wheel
4x6

Band Scapular Retraction
5x10xmm

Comments: Felt quite a bit better today and was able to eat more regular food. Weights moved pretty reasonably considering how I felt the worst I can remember in the last 15 years just 2 days ago.

Day 2 (Friday, 1/20/12) [195.6lb]

Shirt Bench (44 Katana)
1x205
1x235
*add shirt
1x275
1x305
1x330

Squat
2x8xbar
2x5x135
2x3x225
2x315
2x345
2x2x365

Hanging Leg Raises
3x5

Band Scapular Retraction
4x8xmm

Comments: This wasn't too bad. My low back has been acting up a bit which is annoying. My bench opener was slow, wasn't aggressive enough off the chest. I was also way too light today, will really work at eating more food the next few days, still not easy.

Day 3 (Sunday, 1/22/12) [198.2lb]

Deadlift
3x3x385

Bench
3x2x205

Band Scapular Retraction
4x8xmm

NG Pullups
3x4

Comments: I understand why some people skip these last couple of light workouts, they are really damn annoying. Right side of my low back is still angry, will get a massage on Tuesday.

Week 30 of 32

2012-01-15T17:09:00.000-06:00

Day 1 (Wednesday, 1/11/12) [199.0lb]

Bench
3x2x195

Suit Deadlift (33 Inzer Max DL)
3x5x135
2x3x225
2x2x315
1x405
*add suit
1x445
1x485
1x525
1x545
1x565 (3lb PR)

Seated Cable Row
8x130
8x150
8x160
8x170

Ab Wheel
4x6

Band Scapular Retractions
5x10xmm

Band External Rotation
3x10xmicro

Comments: Deadlift feels strong. On my last set with 565 I didn't squeeze hard with my thumbs and the bar slipped into my fingertips right as I broke the bar off the ground. Regardless, I was able to still pull the weight smoothly, and I think this is a good sign that I am prepared to pull a big PR.

Day 2 (Friday, 1/13/12) [198.8lb]

Shirt Bench (44 Katana)
1x225
1x255
*add shirt
1x295
1x315
1x335
1x345
1x355 (ties PR)

Fat Gripz Rack Pulls
1x175
1x195
1x215
1x225

Hanging Leg Raises
5x4

Bogart Pulldowns
5x10x120

Band Scapular Retractions
6x10xmm

RKC Planks
4x20sec.

Comments: This was the best bench session I've had in awhile and it couldn't have come at a better time. The last two shirt sessions had been fairly crappy, so this gives me a good amount of confidence going into the meet.

Day 3 (Sunday, 1/15/12) [197.6lb]

Suit Squat (38 SC)
2x8xbar
2x5x135
2x3x225
1x315
1x385
*add suit
1x455
*add knee wraps
1x510
1x560
1x610 (planned opener)

Bench w/Titan Ram (POR)
3x225
3x255
3x275
3x295
3x305 (10lb PR)

NG Pullups
3xBW
3x+25lb
3x+35lb
3x+45lb
3x+55lb

Pendlay Row
5x135
5x155
5x165
5x175

Pallof Pres
4x5x60 (5 sec. hold)

Band Scapular Retraction
6x12xmm

Comments: I thought my squat opener today would be very smooth and without any drama. Instead, I squatted it probably a little too deep and it was quite a bit harder than it should have been. Putting 650 on my back 2 weeks ago, and 640 on my back last week (just a walk-out) may have meant I was a bit smoked today, not sure. Perhaps I took the weight for granted a bit too much. At any rate, I know I can put together 3 good squats at the meet.

Bench felt very good today, and I have successfully recovered from being a bit overreached. Now it is time to start tapering everything and feel great on meet day.

http://www.youtube.com/watch?v=X6UVnp48T3c

http://www.youtube.com/watch?v=4Sivtt_u2tM

http://www.youtube.com/watch?v=VyjmijToPrA

Week 29 of 32

2012-01-08T18:44:00.000-06:00

Day 1 (Wednesday, 1/4/12) [morning weight: 198.0lb]

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
2x315
2x365
1x405
1x445
*add suit
1x475
5x1x505

Shirt Bench (44 Katana/42 F6)
1x225
1x255
*add 44 Katana
1x285 (touched!!!)
1x315
0x335 (arced too much, just missed at lockout)
1x335
*switch to 42 F6
1x315
2x1x325
1x335

Seated Cable Row
3x8x160

Band Scapular Retraction
5x12xmm

Band External Rotation
3x12xmicro

Comments: Deadlifts were nice and easy today. Just some more technique work to get everything dialed in. The main thing at this point is to make sure my knees stay relatively stationary as I roll the chest up right before the pull is initiated. My last shirt bench session was 5 days ago and it was clear I was not fully recovered from it. I will be going with the Katana for the meet, I think it gives me the best balance of support and a naturally good bar path. This was the first time I've had the Katana on properly, and lone behold I could touch 40 more pounds than I thought was possible. I was recently taught for an opener the arm should be about 4 inches above the elbow and the shoulder seam should be pulled back to the rear delt. Then as more support is needed the arm of the shirt should be moved down toward the elbow, and the shoulder seam toward the lateral delt. Also, on the Katana the arm seam should be right at the biceps tendon. I need to continue learning more about the equipment in order to get the kind of poundage I should out of it.

Day 2 (Friday, 1/6/12)

Fat Gripz Rack Pulls
3x135
3x165
3x185
3x205
3x215
5x195

DB Bench
3x10x50

Shrugs
8x185
8x235
3x8x285

Hanging Leg Raises
5x6

Bogart Pulldowns
5x10x115

Band Scapular Retractions
5x12xmm

Band External Rotation
5x12micro

RKC Planks
8x20 sec.

Comments: The right lower back is bothering me some. I thought some extra core stabilization work would do the trick but it doesn't seem to be the complete answer, at least not yet. Although, the last few weeks have been quite a bit more stressful on the low back than anything else leading up to it.

Day 3 (Sunday, 1/8/12) [199.0lb]

Suit Squat (40SC straps down)
2x8xbar
2x5x135
2x3x225
3x275
2x315
1x365
1x405
*add suit/wraps
1x445
2x475
2x505
2x525

Suit Squat Walkout (straps up/wraps)
1x585
1x645

Titan Ram Bench
3x195
*add Ram
3x225
3x255
3x275

Band Tricep Pushdowns
3x20xmini

NG Pullups
3xBW
3x+25lb
3x+35lb
3x+45lb

Pendlay Row
5x135
5x155
5x165

1-leg RDL
5x45
4x5x60

Pallof Press
5x5x60 (5 sec. hold)

Band Scapular Retraction
5x12xmm

Side Plank
4x20sec.

Comments: Wanted to get a medium day in the squat suit today in order to make sure there is enough fatigue going into the taper. This was productive as I got some weight on my back and then was able to walk out 645 much cleaner than I walked out 650 last week. Look forward to smashing my opener next week.

Can definitely tell my bench is overreached, hopefully it will be doing a fair amount better in 5 days for my next shirt session.

http://www.youtube.com/watch?v=cfuzry6l-Dk

http://www.youtube.com/watch?v=vMA2UBS4pmM

http://www.youtube.com/watch?v=zmDcFSbPQi4

Week 28 of 32

2011-12-30T08:56:00.003-06:00

Day 1 (Wednesday, 12/28/11) [morning weight: 198.2]

Bench
3x225
3x245

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
*add suit
2x445
2x475
2x495
2x515
2x535 (10 pound PR)
2x550 (25 pound PR)

Seated Cable Row
4x8x150

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Comments: This is the single best deadlifting day I've had to date. My form is as close to what I am trying to achieve as it has ever been, and I feel that it can be duplicated. The following excerpt from "Long Arms, High Hips, Big Deadlifts" really set me straight: "How does one prevent excessive knee bend and maximize arm length? Get into your deadlift stance. Lean over and bend your knees as much as it takes to grip the bar (no more). Now squeeze up your chest hard and you're all set. This is the set up of Andrey Belyaev." Notes prior to session: It seems I have a tendency when doing this to lower my hips too far and shift my knees forward as I roll up the chest. Need to keep more tension in the hamstrings and move around static knees, rolling the chest up less, shooting for about 45 degree torso inclination. As I get the set-up locked in I can work on pulling the bar more aggressively off the floor.

Day 2 (Friday, 12/30/11) [morning weight: 197.2]

Shirt Bench (42 F6, then 42 Fury)
2x225
1x255
*42 F6
1x285 (no touch)
1x305 (no touch)
1x330
3x1x340 (all grinders)
0x340 (arced too far back and started to lose it)
*42 Fury
1x315
1x335 (smooth)

Hanging Leg Raises
4x5

Band Scapular Retractions
5x12xmm

Bogart Pulldowns
5x10x110

RKC Plank
2x30 sec.

Comments: The benches were just as hard coming down as they were coming back up. I read an entry from my log from almost exactly a year ago (12/31/10 or 1/2/11 I believe) and I noted that I was arcing the bar so far back off my chest that I needed to pause in order to straighten the path in order to lock the weight out. When I fixed this a year ago weights were locked out much more smoothly. The technique must improve immediately! I also think I should pull the neck up for my opener, but keep the sleeves down as close to my elbows as possible. That should provide enough support while making it a bit easier to touch. Other than that upon unracking I should bring the bar out another inch so that my descent and ascent are straighter. Tom Kean is an excellent example of the bar path I'm trying to attain. I don't have the levers to match Wade Hooper's bar path for instance (although it seems I am trying!). If I can't figure out the technique with the F6 next week then I'll switch to the Fury for this meet. Something else worth noting is that Brady Stewart has said that a bench shirt that was looser in the chest but tight in the cuff (elbow area) really helped his bench shoot up.

Day 3 (Sunday, 1/1/12) [morning weight: 198.8]

Suit Squat (38 SC)
3x8xbar
8x95
5x135
5x185
3x225
3x275
2x315
1x365
1x405
*add suit
1x455
*add knee wraps
1x510
1x560
1x610 (planned opener)
1x650 (planned 2nd attempt)

NG Pullups
3x3x+25lb

1-leg RDL
5x45
5x5x55

Pallof Press
5x5x60 (5 sec. hold)

Band Scapular Retraction
5x10xmm

RKC Plank
4x30 sec.

Comments: Relieved!! Low back hurt in the area that I had injured it before, and during warm-ups it became clear I was under-recovered from deadlifts on Wednesday. Regardless, I had set a goal, and I was intent on achieving it, hit my 2nd attempt solidly. I'm pretty happy with how things went, but I think my squats need to be a shade deeper, I need to work on my walkouts some in a couple of weeks, and my back needs to be tighter. Regardless, on a less than stellar day I had the strength to hit my 2nd attempt, this should bode well for the meet.

http://www.youtube.com/watch?v=KCYlbnfenS4

BAR PATH I'M SHOOTING FOR!!
http://www.youtube.com/watch?v=PQ1xHdGNpyI

WHAT I'M CURRENTLY DOING
http://www.youtube.com/watch?v=qajn6Kl4bxE

http://www.youtube.com/watch?v=lUG90r1lvMY

Week 27 of 32

2011-12-26T21:59:00.001-06:00

Day 1 (Wednesday, 12/21/11)

Bench
3x225
3x245
3x255
3x245
3x255
3x245

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
2x315
2x365
1x405
1x445
*add suit
1x475
3x1x505

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Comments: Lower back was smoked from sleeping oddly, heavy lifting last week, and too much time studying in less than optimal postures for finals. Pain was along the top part of the pelvis. Symptoms really aligned with what Kelly Starrett calls over-extension. So I got a little bit of form work in and called it. Bench went pretty well, hoping to hit a good raw double in 5 days.

Day 2 (Friday, 12/23/11)

Reverse Band Bench (short light, #20)
3x225
3x255
3x285
3x305
3x315 (PR)

Fat Gripz Rack Pulls
3x135
3x165
3x185
3x205
2x215 (missed 3rd)
3x205

Shrugs
8x185
8x235
3x8x285

Seated Cable Row
5x5x175

Hanging Leg Raises
5x6

Bogart Pulldowns
5x10x105

Band Scapular Retractions
5x10xmm

Deadlift form work
1x135, 225, 315, 365, 365, 365

Suit Deadlift form work
4x1x315

Comments: I was happy with bench today and got some good form work in with the deadlift. I am having trouble getting my knees far enough back and I think it is in part because my hips are too low. After re-reading the article Long Arms, High Hips, Strong Deadlifts, http://www.elitefts.com/documents/strong_deadlifts.htm, I decided to change my approach to the set-up. The basic idea is I try to bend my knees minimally and bend from the hips as I get my grip, then roll my chest up, not moving letting the knees move forward and keeping the hips up. Andrey Belyaev perfectly illustrates this technique:

Day 3 (Monday, 12/26/11)

Bench
2x225
2x245
2x265
2x275 (ties PR)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
2x355
2x2x385

NG Pullups
3x3x+35lb

Pendlay Row
3x5x165

Abs on GHR
5x5

Band Scapular Retractions
5x10xmm

DB Farmer's Walk
2x120 feetx75lb

Comments: I'm pleased that after all the shirt work the past couple of months my raw bench strength is near its best. Going to be a heavy week this week, looking forward to putting it all together.

Week 26 of 32

2011-12-18T15:16:00.001-06:00

Day 1 (Tuesday, 12/13/11)

Bench
3x225
3x245
3x255

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x445
*add suit
2x445
4x465
4x485
4x495
4x505 (sloppy, lost balance, knees too far forward)
1x505

Seated Cable Row
5x5x170

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Comments: Had to move this up a day which wasn't a big deal because I did a light squat day 2 days earlier. I got my knees a little too far forward on some of my suit deadlifts, and really have to work on getting them back further. Other than that, benched pretty well and looking forward to shirt benching on Friday.

Day 2 (Friday, 12/16/11)

Shirt Bench (42 F6, comp.)
2x225
1x275
1x275
*add shirt
1x295 (2 board)
1x315 (1 board)
1x335 (1/2 board)
1x335
2x1x345
1x355 (ties PR)
1x335

Shrugs
8x185
8x235
3x8x285

Hanging Leg Raises
5x4

Rope Face Pulls
5x12x90

Bogart Pulldowns
5x10x100

Band Scapular Retractions
5x10xmm

Comments: Shirt bench technique wasn't quite where it needs to be but I was happy with the weights I moved. I'm trying to push the bench volume/intensity a bit so that when I taper I might get a little more at the meet.

Day 3 (Sunday, 12/18/11) [weight: 197.6]

Suit Squat (38 SC, comp.)
2x8xbar
2x8x95
5x135
5x185
3x225
3x275
2x315
1x365
1x405
*add suit (straps up)
1x455
*add wraps
1x500
1x545
1x590
1x610 (planned opener)
1x625

Reverse Band Bench (short light, #20)
3x225
3x255
3x275
3x295
3x285
2x3x275

NG Pullups
3x3x+25lb

1-leg RDL
5x45
5x55
3x5x65

Pallof Press
4x5x65 (5 sec. hold)

Band Scapular Retraction
5x10xmm

Comments: First time in the competition suit in 10.5 months, also 40 more pounds than I've had on the bar in 10.5 months. I am a little leaner in the middle since then so the straps are now fairly loose (going to get them tightened before next session). At any rate, I'm fairly happy with the work, especially the 3rd set where I did a much better job of rebounding out of the hole. Sometimes I speed my descent up at the end, but do not bounce back up aggressively enough. Strength-wise I'm in very good shape 6 weeks out, but the technique on all 3 lifts definitely can be improved.

http://www.youtube.com/watch?v=8ay-ZyjrV0g

Week 25 of 32

2011-12-11T17:42:00.000-06:00

Day 1 (Wednesday, 12/7/11)

Bench
3x165
3x195
3x225
2x3x235
3x245

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x455
*add suit
4x455
4x465
3x4x475

Seated Cable Row
5x6x165

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

1-leg RDL
5x40
5x55
4x5x65

Comments: Did not feel right on deadlift today. Was inconsistent hitting my starting position correctly and a lot of it was probably fatigue from suit squatting on Sunday. Regardless of that the weights moved well and I'm confident I can do a better job of getting my chest up and my knees open next week. Was planning on going pretty light today on raw bench but hit a 3 solid triples at ~80%.

Day 2 (Friday, 12/9/11)

Shirt Bench (44 F6)
2x225
1x255
1x275
*add shirt
5x2x295

DB Bulgarian Split Squats
5x40's
5x60's
3x5x75's

Fat Gripz Deadlift holds (8 sec. hold)
1x135
1x165
5x1x190

Shrugs
8x185
8x235
3x8x285

Hanging Leg Raises
5x6

Rope Face Pulls
5x12x90

Bogart Pulldowns
10x110
10x120
2x10x110

Comments: I had acquired an F6 bench shirt that I thought was going to work well as a "medium" shirt, but when I put it on my wife noticed both busted seams and numerous runs. So I begrudgingly switched to a loose shirt and just got some reps in. I'll be in the competition shirt next week.

Day 3 (Sunday, 12/11/11)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
2x365
3x1x405

Reverse Band Bench (short light, #20)
3x225
3x245
3x265
3x275
3x285

NG Pullups
4x3x+35lb

Pendlay Row
5x5x170

Pallof Press
4x5x75 (5 sec. hold)

Comments: The plan on squat is to go near a max single in my medium suit next week and I've been pushing the squat pretty hard the last 5-6 weeks so I figured today should be pretty easy. I still wanted to keep a bit of weight on the bar so this did the trick well. My tendency is when I am writing the program to peak 2-4 weeks on strength before the meet, because I push too hard too early. Next week will be heavier, looking forward to it.

Week 24 of 32

2011-12-04T17:33:00.000-06:00

Day 1 (Wednesday, 11/30/11)

Bench against short mini bands (2nd hole)
3x165
3x195
3x215
3x235

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x445
*add suit
3x455
3x475
3x495
3x515 (10lb PR)

Seated Cable Row
5x6x160

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

1-leg RDL
5x45
5x55
4x5x65

Comments: I feel a bit overworked on bench right now, so I will monitor my pressing fatigue closely. Worked up to a comfortable 515 triple on the deadlift suit. My form is getting close now. I think focusing on opening the knees more, and getting the torso higher (arms almost straight down from the side-view) is making my pull more efficient. The other thing I need to focus on is starting with the bar about an inch from my shins so that I can get a straighter line at the starter of the pull (don't want the bar drifting away from me a little as I start the pull anymore). My knees have been too far over the bar for awhile now. So I'm getting there!

Day 2 (Friday, 12/2/11)

Shirt Bench (42 F6, comp.)
2x225
1x255 (felt fairly hard)
1x275 (Titan Ram)
*add shirt
1x295 (3 board)
1x315 (2 board)
1x335 (1 board)
1x335 (1/2 board)
1x345
2x1x355 (ties PR)

Fat Gripz Deadlift holds (10 sec.)
1x135
1x165
5x1x185

BB Shrugs
8x185
8x235
3x8x285

Hanging Leg Raises
5x5

Rope Face Pulls
4x12x90

Bogart Pulldowns
10x110
10x120
10x110
10x110
8x120

Comments: My first real session in my new F6 was a big success (the first time in it I took it off after 2 reps when my hands starting turning purple, after that I worked a softball through the sleeves a bunch to loosen them a bit). I've received two very good pieces of advice on equipped benching: (1) lower the bar more quickly; (2) press the bar off the chest with aggression, take advantage of the shirt. I put these two pieces of advice to good use, but still certainly have room for improvement. I also have to continue working on pressing in a straighter line off my chest. If I can get these things right I think I am due for a big meet PR. This was more weight than I thought I would be able to handle, especially considering how I felt pretty weak during warm-ups. Other than that, wish I could say the fat gripz deadlift holds are easy, but alas, I can't!

Day 3 (Sunday, 12/4/11)

Suit Squat (40 SC)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
1x365
1x405
*add suit (straps up)
2x455
*add wraps
2x505
2x545
2x565
2x585

Reverse Band Bench (short light, hole #19)
5x225
5x245
5x255

NG Pullups
4x3x+30lb

Pendlay Row
5x5x165

Pallof Press
4x5x75 (5 sec. hold)

Comments: YES!!! This was a big confidence boost hitting a solid double at 585 in my medium suit. The technique feels pretty solid as well. I've decided my best option for lockout training for bench for the next few weeks will be reverse band presses. My wife will give me press commands for each rep between 1/2 to 2 seconds. The idea is I need to get used to waiting for a command then pressing explosively. I don't know why, but in the shirt I developed the bad habit of pressing tentatively off my chest and focusing on not misgrooving the weight. I need to press explosively in a straight line instead of that crap. So anyways, this exercise should further reinforce this quality.

I'm very happy with this week of training, next week will be a bit lighter and then I'll be building my way to Week 30 where I will hit some singles around my 2nd attempts.

http://www.youtube.com/watch?v=d-tsT1xIifc

Probably the best positions I've hit in a deadlift suit
http://www.youtube.com/watch?v=52EYKM1tVII

http://www.youtube.com/watch?v=TCWlIOLqEfI

http://www.youtube.com/watch?v=JO5BTYz8iwg

Week 23 of 32

2011-11-27T15:42:00.001-06:00

Day 1 (Wednesday, 11/23/11)

Bench against short monster mini (2nd hole)
3x165
3x195
3x215
3x225

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x435
*add 33 Inzer Max DL
2x455
4x2x465
3x2x475

Pin Press (POR) [#10]
3x225
3x255
4x3x275
3x285

Seated Cable Row
5x6x155

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

Comments: I think the benching against bands is going to be really productive for improving my lockout on shirt bench. After maxing last week on deadlift I just wanted to get some light form work in. I am trying to make some technique improvements and think I am on the verge of a breakthrough.

Day 2 (Friday, 11/25/11)

Shirt Bench (44 F6)
2x225
1x255
*add 44 F6
3x3x275
2x285
3x285

SSB Good Morning
5x125
5x175
3x5x225

Fat Gripz Deadlift holds (10 sec.)
1x120
1x140
1x160
5x1x180

DB Bulgarian Split Squats
5x40's
5x60's
3x5x75's

Hanging Leg Raises
5x5

Band Face Pulls
3x12xlight

Band Scapular Depression
3x15xmm

Comments: Wanted to get some light shirt work in today, and then take 5 days off of bench to recover a bit. My triceps were definitely pretty smoked from heavy shirt benching 5 days earlier and lots of high end work two days ago.

I like the deadlift holds to work the grip but give the low back a rest. The SSB good mornings were pretty heavy, and I think for the last bit of prep for the meet I will either take weight off of them or drop them altogether. The purpose of them was to build my erector strength and it definitely seems they along with back extensions have helped a lot.

Day 3 (Sunday, 11/27/11)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x365
3x405
3x425
3x435
3x445 (PR)

NG Pullups
4x3x+25lb

Pendlay Row
5x5x160

Back Extension
3x12

1-leg RDL
5x40
5x50
4x5x60

Pallof Press
5x5x70

Comments: This was 40 pounds heavier than I have ever tripled on the squat. In the last year or so I haven't tried too many heavy triples, but this is the most weight I've ever had on the bar for raw squat, so I was pretty thrilled. I'm feeling more confident each squat workout now. Really looking forward to working the deadlift technique on Wednesday.

Raw Squat
http://www.youtube.com/watch?v=X3sa2QV_pyg

Week 22 of 32

2011-11-20T18:33:00.001-06:00

Day 1 (Wednesday, 11/16/11)

Bench against short light bands (2nd hole)
3x135
3x155
3x175
3x195
3x205 (10lb pr)

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
1x365
1x405
1x455
*add 33 Inzer Max DL
1x485
1x525
1x555
0x585
1x545

Seated Cable Row
5x6x150

Ab Wheel
5x8

Band Scapular Retractions
5x15xmm

1-leg RDL
5x45
5x55
3x5x65

Comments: When 555 flew on deadlift I was CERTAIN 585 (a 23 pound PR) was there for the taking. I didn't nail my start position and ran into a wall at knee height. Damn. I think I can get to 585 by the meet, just have to really dial in the form by then.

Day 2 (Friday, 11/18/11)

SSB Good Morning
5x115
5x165
3x5x215

DB Bulgarian Split Squats
5x40's
5x60's
3x5x75's

Dips
3x8

Hanging Leg Raises
5x5

Band Face Pulls
3x12xlight

Band Scapular Depression
5x12xmm

Comments: Wanted to keep this on the light side after a tough day on Wednesday deadlifting. Things feel pretty good.

Day 3 (Sunday, 11/20/11)

Shirt Bench 42 F6/42 Fury)
2x225
1x245
1x265
*add 42 F6 (new shirt)
1x285 (3 board)
1x305 (2 board, didn't make it down)
*42 Fury
1x315
1x335
2x1x350 (19 pound PR in this shirt)
0x365
1x335

Suit Squat (40 SC bottoms/wraps)
2x8xbar
2x8x95
5x135
5x225
3x275
2x315
1x365
1x405
*add 40 SC bottoms/wraps
2x445
2x475
2x505
2x525

Squat Walkout (straps up)
1x555

Pendlay Row
5x5x155

Comments: So I tried my new F6 today and the arms are so freaking tight. I can't believe it has the arms of a size 42. Once I finally got it on and got a couple of shitty sets in I realized I could barely feel my hands and they were turning purple. Plan B, change to my Fury. I got some solid work in with it, and I'm starting to get a lot more aggressive on the eccentric while still controlling the bar path. I'm thinking ~335 will be a good opener which would be a 5 pound competition PR. And I think around 365 should be there by competition day. I'll probably plan to hit something around 355 15 days before the competition.

I wanted a double at 495-525 today, and when I stopped at 525 I probably left a bit in the tank. Very pleased with this and think my squat should be stronger than ever by the meet. Benching took forever and a day so by the time I got done suit squatting I picked an accessory and called it a day.

Suit Deadlift
http://www.youtube.com/watch?v=FlUyOU3CIEg

Shirt Bench and Suit Squat
http://www.youtube.com/watch?v=g6QZGndHbi4

Week 21 of 32

2011-11-13T21:49:00.002-06:00

Day 1 (Wednesday, 11/9/11)

Bench
3x225
3x235
3x245
3x255

4 Board Bench
3x275
3x295
2x305 (missed 3rd)

Suit Deadlift (33 Inzer Max DL)
8x135
6x225
5x275
5x315
3x365
3x405
1x445
*add 33 Inzer Max DL
1x475
2x1x495
1x505
3x1x515

NG Pullups
3x4

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

1-leg RDL
5x40
5x50
3x5x60

Comments: Bench felt a lot better today than it did a week ago when it was abysmal. I absolutely positively hate boards. Lowering to different points above the chest continues to feel extremely awkward and I think I am swearing them off leading up to the next meet. I never "feel" like I am doing the competition lift and for that reason I tend to think it will have limited application. Perhaps I am just flat out doing something wrong, but for now I plan to rely on benching against bands and the Titan Ram for my lockout work the next couple of months.

While doing my raw warm-up my deadlift felt pretty weak today. Not a concern since the object was to get some singles in between 85 and 90% in my new tight suit. I really wanted to improve my starting position and I think I did that substantially when compared with last week. My main focus was to roll my chest up HARD right before starting the pull. I think the last pull in the video is pretty close to correct, going to work on cleaning this up and making it consistent. I can't seem to do pullups worth a shit after deadlifting in a suit, going to switch to doing pullups once a week.

Day 2 (11/11/11)

Rack Pulls
*double overhand
5x135
5x185
5x225
5x265
5x295
5x315
*add straps
5x365
5x385
5x405

DB Bulgarian Split Squats
5x40's
5x60's
3x5x70's

SSB Good Morning
5x105
5x155
3x5x205

Hanging Leg Raises
5x6

Band Face Pulls
3x12xlight

Band Scapular Depression
5x12xmm

Comments: This session tested my low back a little bit. Although it felt sore around the previously injured area it felt a lot better by the next day. Going to add a little to this session the next few weeks.

Day 3 (11/13/11)

Shirt Bench (44 F6)
3x215
2x245
1x265
*add 44 F6
2x285
2x295
2x305
1x315
1.9x315 (slid on bench and bar got caught under rack right before lockout)

Squat w/knee wraps (Inzer gripper wraps)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
2x355
2x385
*add Inzer gripper wraps
2x405
2x435
2x455

NG Pullups
4x3x+25lb

Pendlay Row
4x6x150

Pallof Press
4x5x75 (5 sec. hold)

Back Extension
4x12

Comments: If I could have managed that 2nd rep with 315 on shirt bench with my loose 44 F6 this would have been a great session. I need to remember to set-up further down that damn slidey bench.

Wanted to have a little bit of an easier day on squat but still get some weight on the bar. So a moderate double with knee wraps did the trick perfectly. Ready for next week!

Suit Deadlift
http://www.youtube.com/watch?v=dMPOOy3Riwc

Shirt Bench and Squat w/knee wraps
http://www.youtube.com/watch?v=XBlLzsaUkRk

Week 20 of 32

2011-11-06T17:18:00.000-06:00

Day 1 (Wednesday, 11/2/11)

Suit Deadlift (33 Inzer Max DL)
8x135
6x225
5x275
5x315
3x365
3x405
1x445
*add 33 Inzer Max DL
3x475
3x495
3x505 (10lb PR)
1x505

Bench
3x225
3x235
3x245
*add 3 board
3x255
3x265

NG Pullups
3x3

Ab Wheel
4x8

Band Scapular Retraction
4x15xmm

Band Scapular Depression
4x12xmm

1-leg RDL
5x40
5x50
3x5x60

Comments: Brand new deadlift suit, it took me a solid 45 minutes to get it on. And once I did get it on I was getting pulled out of position when I would reach for the bar. As hard as I would try to arch my upper back before I started pulling I could not get out of a shoulders forward position. I think the main problem is that I was reaching down to the bar at an angle (over the bar), rather than reaching straight down for the bar. Consequently, my shoulders were rolled forward and I couldn't get my arms back to where they were in contact with my torso (they were in front of my torso). Hopefully I have figured out what went wrong and can get in a better position next week. Not bad to pull a PR triple when completely out of position.

Bench was pretty awful. Just felt like shit. I'm not sure if I need a longer deload or what I need, but I hope things start to come back soon! I tried doing pullups and I was just completely out of gas. The deadlift suit just kicked the crap out of me today.

Day 2 (Friday, 11/4/11)

Rack Pulls
*fat gripz
5x135
5x155
3x175
3x195
3x205
3x215
*double overhand
3x245
3x265
3x285
3x295
3x305
3x315

SSB Good Morning
5x105
5x155
3x5x195

Glute Bridge
8xBW
8x45lb
8x90lb

BB Glute Bridge
8x100
8x120

Hanging Leg Raises
6x5

Band Face Pulls
3x12xlight

Comments: Everything was fine, just anxious for Sunday.

Day 3 (Sunday, 11/6/11)

Shirt Bench (44 F6)
2x215
2x235
2x255
*add 44 F6
3x265
3x275
3x285 (10lb PR)
3x295 (20lb PR)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x305
5x335
5x365
5x395 (10lb PR)
5x405 (20lb PR)

Squat Walkout
1x455
1x505

Box Squat (w/pause)
5x275
5x315
5x345
5x375

NG Pullups
5x3xBW

Pendlay Row
4x6x145

Comments: HELL YES!!! This is exactly the confidence boost I needed. Squat is really coming back, and my raw strength may be better than ever. Technique is certainly the best its ever been. And I finally felt like I wasn't completely fighting with a bench shirt. I was grooving the weight correctly, even with lightweight, with no tendency of letting the bar drift down toward my stomach in the last inch or two. I think an F6 is a much better fit for me than a Katana S/S. With a little less than 12 weeks from the meet I'm very happy with my position.

Shirt Bench and Raw Squat
http://www.youtube.com/watch?v=UEY0JlggLEQ

Week 19 of 32

2011-10-30T16:22:00.001-05:00

Day 1 (Wednesday, 10/26/11)

Deadlift
8x135
6x225
5x275
5x315
3x365
3x405
3x435
3x465
3x495 (10 pound PR)

Bench
5x3x185

NG Pullups
4x5

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

Band Scapular Depression
5x12xmm

1-leg RDL
5x35
5x45
3x5x55

Comments: Really good pulling today, was happy to get a 3 rep PR. This was also the heaviest I had pulled in nearly 8 months. Deloading bench this week. Working on "pulling the bar apart" to engage the triceps more in the lift. Need to figure out something with shirted bench in the next few weeks.

Day 2 (Friday, 10/28/11)

Rack Pulls
*Fat Gripz
5x135
5x155
3x175
3x195
3x205
3x215
*Double Overhand (no fat gripz)
3x245
3x265
3x285
3x295
3x305

BB Step-up (medium box)
4x5x165

SSB Good Morning
6x75
6x135
3x6x185

Pull-throughs
10x150
10x190
4x10x225

Hanging Leg Raises
5x6

Band Face Pulls
3x12xlight

Comments: Grip is gradually getting stronger. This accessory day has been working really well the last few weeks.

Day 3 (Sunday, 10/30/11)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345
5x375
5x385 (10 pound PR)

Squat Walkout (hold 8 sec.)
1x425
1x465

Box Squat (w/pause on box)
5x275
5x315
5x355
5x365

NG Pullups
3xBW
3x+25
3x+40
3x+50

Pendlay Row
4x6x140

Suitcase Deadlift
3x5x95

Pallof Press
3x5x70 (5 sec. hold)

Back Extension
3x12

Comments: I was planning on a set or two of 5 at 375 today on squat, so when I was able to go up 10 pounds comfortably on my second "work set" I was happy. Doing quite a bit of accessory work the next few weeks to try and build a stronger base for all the heavy equipped work ahead. Getting the USAPL national qualifying total of 1575 for the 198 pound class would mean so much. If I can continue to work intelligently and keep my back healthy I really think I can put the necessary pieces together.

Deadlift, 3x495
http://www.youtube.com/watch?v=c64P40pEA2M

Week 18 of 32

2011-10-23T16:38:00.002-05:00

Day 1 (Wednesday, 10/19/11)

Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
5x435
5x445

Bench
2x195
2x225
1x245
1x265

NG Pullups
4x5

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

Band Scapular Depression
5x12xmm

1-leg RDL
5x30
5x40
3x5x50

Comments: I was feeling a bit stale on deadlifts but today went quite a bit better. I was having a lot of trouble pulling heavy when getting used to suit squatting again. Wanted to go lighter on bench today and see if benching in a shirt will be a good idea on Sunday. I feel that if I can bring my grip in a bit and tuck my elbows more my descent should be cleaner and consequently my lockout will be cleaner.

Day 2 (Friday, 10/21/11)

Rack Pulls
*Fat Gripz
5x135
5x165
5x185
5x195
5x205
*Double Overhand (no fat gripz)
5x225
5x245
5x265
5x275
5x285
5x295

BB Step-up (medium box)
4x5x155

Bench
3x2x205

SSB Good Morning
8x75
8x125
3x8x175

Pull-throughs
10x150
10x190
4x10x225

Hanging Leg Raises
4x6

Band Face Pulls
3x12xlight

Comments: A good session. Two PR's on rack pulls which means my grip is improving. I think that is the single biggest factor standing between me and a 600 pull. Although the weight is really light on the good mornings, that safety squat bar makes the movement really hard. My erectors felt pretty smoked. Wanted a bit more technique work on bench, focusing on tucking the elbows a bit more than usual. Think I'm going to give the Katana another shot on Sunday and that session will likely dictate my approach to prepping my bench for the meet.

Day 3 (Sunday, 10/23/11)

Shirt Bench
1x225
1x245
1x265
*44 Katana
1x295
1x315
2x0x335 (2nd early spot)
0x345

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345
2x5x365

Box Squat
5x225
5x275
5x315
5x335
5x345

NG Pullups
3xBW
3x+15
3x+25
3x+35
3x+45

Pendlay Row
5x6x130

Suitcase Deadlift
3x6x90

Pallof Press
3x5x70 (5 sec. hold)

Back Extension
3x10

Comments: I benched like an asshole last week and this week. I knew over the last two weeks I was on the edge of overreaching, but I figured I could learn something about the shirt. Well I've touched in the Katana 8 times in the last 3 weeks, and have not grooved the bar properly all the way down to my chest a single time. And 30 pounds over my raw max should be locked out smoothly no matter how bad my positioning is on the way down. I think I will go back to training in my Fury, and buy a new Fury for the last few weeks and the competition.

Squatting went well today, got some decent volume in. If I could have benched worth a crap the last couple of weeks of training would have been really good. I am going to go extremely light next week on bench and then work my way back up.

Deadlift, 5x445

Week 17 of 32

2011-10-23T16:15:00.001-05:00

Day 1 (Wednesday, 10/12/11)

Bench w/Titan Ram
3x225
3x245
*Titan Ram
3x255
3x270
3x285
3x295

Deadlift
8x135
6x225
5x275
5x315
5x365
5x405

NG Pullups
5x3

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

Band Scapular Depression
5x12xmm

1-Leg RDL
5x30
5x40
3x5x50

Comments: A light week on lower body this week, then I'm going to do a 6 week cycle to get to a solid raw triple on squat and a heavy suited double on deadlift. If I can get to 3x415 on raw squat, and 2x525 on suited deadlift I'll be in good shape going into my last ~8 weeks of prep. Things moved pretty well on bench, went a bit heavier than I planned.

Day 2 (Friday, 10/14/11)

Rack Pulls
*Fat Gripz
5x135
5x155
5x175
5x185
5x195
4x205
*double overhand (no fat gripz)
5x225
5x245
5x265
5x275

DB Bench
8x45
8x55
3x8x65

SSB Good Morning
8x75
8x125
3x8x165

Pull-throughs
10x150
10x190
3x10x225

Hanging Leg Raises
4x6

Band Face Pulls
3x12xlight

Comments: I think the SSB Good Mornings will be really effective. The main things I'm trying to do on this day is bring up the erectors and my grip. I'll throw in some Barbell Step-ups next week as well.

Day 3 (10/16/11)

Shirt Bench
2x235
1x265
*Titan Ram
1x295
*44 Katana
1x325
1x345
0x365
0x345
2x1x345

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345

NG Pullups
3xBW
3x+15
3x+25
3x+35

Pendlay Row
8x120
8x140

Suitcase Deadlift
3x5x90

Pallof Press
3x5x70 (5 sec. hold)

Back Extension
3x10

Comments: I was really pumped to bench today. And then I got my shirt on and not much of anything went right. DAMN, DAMN, DAMN. The thing that bothers me the most is that I feel completely out of position when I get the press command. I lower the bar pretty well until about 1-2 inches from my chest I just shift the bar down suddenly toward my stomach, yuck. I really thought after putting 30 pounds on my max this shirt would be going much better than about a year ago. Isn't working so far. Managed to get my other work in and hoping that I get right the ship in the shirt soon.

Week 16 of 32

2011-10-09T19:12:00.000-05:00

Day 1 (Wednesday, 10/5/11)

Bench (w/Titan Ram)
3x225
3x245
*add Titan Ram
5x245
5x255
5x265
5x275

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
2x3x465

NG Pullups
5x3

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Band Scapular Depression
3x10xlight

Comments: Low back felt a little screwy after this. I think when I go a few days of the mid-back erectors being torched the low back has to compensate. So I'll pay attention and play things by ear this week.

Day 2 (Friday, 10/7/11)

Pull-throughs
10x155
5x10x215

Dips
3x8

DB Bench
10x45
10x55
8x65
6x65

Ab Walkout
3x6

Scapular Depression on Lat Pulldown
12x53
12x65
10x77
8x89
10x77
12x65

Comments: Just a quick session at the school gym. Wanted to give my back some more time to recover in the hopes I can squat in gear on Sunday.

Day 3 (Sunday, 10/9/11)

Shirt Bench (44 Katana)
3x215
2x245
1x275
*44 Katana
3x315 (3 board)
3x335 (2 board)
2x355 (2 board)
1x355 (1 board)
1x355 [touched too low]

Suit Squat (40 Super Centurion)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
2x315
1x365
1x405
*add 40 SC
2x455
*add knee wraps
1x505
1x555
1x585

Pallof Press
4x6x70

Ab Wheel
3x8

Comments: I was really happy with the lifting today. Although I got out of position with 355 when I touched on shirt bench, I pressed it easily. If things continue to progress I should be opening 50 pounds heavier than last year at state. My bench still sucks, but damnit it is getting a lot better.

I was really happy with suit squatting today. My size 40 suit is quite a bit looser now, probably more like my 42 was after a few uses. So I'm confident I'll get about 40 extra pounds out of my 38 competition suit. At any rate, I am in reasonably good position on the squat, and I have 16 weeks to push this up to the mid-600's. Seems doable.

Main Reasons for Raw Bench Improvement in last 13 Months

2011-09-28T22:42:00.004-05:00

So my bench has improved about 40 pounds in the last 13 months without increasing bodyweight. There are a few things that I think largely contributed to improving my raw bench, and I thought it would be worth capturing them for potential benefit later on.

1. Technique. I keep my back and arch tighter. I am able to use leg drive more productively by trying to drive myself along the bench (Jennifer Thompson tip in this video: http://www.youtube.com/watch?v=34XRmd3a8_0). The eccentric is now quicker and tighter so I am wasting less energy then I did before with an excessively slow lowering phase.

2. Paused Incline Barbell Bench Press. I am awful at these, and have avoided them at times for that reason. Working on improving my strength on 5's and 3's on this exercise has made a big difference in my bench.

3. Getting better at straining. Doing "heavy" sets of 3's, 4's, 5's, and even higher reps on the most recent linear periodization program I did has made a big difference. Being able to finish a hard rep when fatigued seems to carry over to maxing better than doing a lot of singles in the 90-95% range.

4. Doing a slight off-load every few weeks, not a deload. On the linear periodization program on week 4, and week 8 I took an easier week. Instead of doing 3 or 4 work sets on each of my main exercises, I would only do 1 work set. So I was off-loading my dropping intensity a little, but reducing volume a lot. As an example, in week 3 on bench I did 3x10x195. I then did 8x175 in week 4. Reasonably easy but it kept things firing.

5. Improving Shoulder Health. I have been really focusing on doing "wall" slides on the floor, and it has been making my shoulder feel a lot better.

6. Hammering the Upper Back. Weighted pull-ups and scapular exercises have helped a lot.

7. Pausing Everything.

8. Approaching the Bench Aggressively. Knowing that I have to get dramatically stronger on the bench if I am going to reach my powerlifting goals.

9. I am now setting the J-hooks at the proper height so I can barely clear the hooks and be at full tricep extension. I used to set them too damn low.

10. In my first year of lifting I would max out all the damn time and it is little wonder why I had gotten stuck on the bench. But in the last two years since I injured my shoulder 9/9/09 while maxing out without a spotter, I have maxed 3 times, hitting 275 in October 2010, 285 in April 2011, and 305 September 2011. Patience has made a world of difference.

11. Regression to the Mean.

Some things I think will be important to getting to 335+.

1. Improve shoulder health and function (especially the left shoulder).

2. Improving my strength with a wider than POR grip. Maybe doing max legal wide grip bench or even illegal wides as an accessory exercise for 5-8 reps.

3. Increasing my arch by practicing arching over things during my bench warm-up.

4. Continuing to hammer the incline barbell bench press.

5. Doing work in the 5-8 rep range, followed by work in the 2-3 rep range. Don't need a lot of singles.

6. Spreading out my pressing over several days allows me to get in good quality work without recovering a lot of recovery time. Frequency is better.

7. Exercises that probably will have limited utility: CG Bench, Reverse Band Bench, Board Presses. It's not that my triceps are fantastic, I just don't think these exercises are the answer for me.

Week 15 of 32

2011-09-28T22:21:00.003-05:00

Day 1 (Wednesday, 9/28/11)

Raw Bench Test
1x225
1x245
1x265
1x285
1x295
1x300
1x305 (20 pound PR)

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435

NG Pullups
5x3

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Comments: Originally I was planning on using this day as a deload. I then considered trying the Titan Ram, and finally I decided I feel fresh, my shoulder is feeling good, this is a perfect day to test my max before I start hammering the shirt work. When I was warming up I knew this was a good day to test, and the linear progression program ended up yielding a 20 pound PR, hell yes!!! I'm pretty sure that focusing a lot of attention on my awful incline barbell press has made a big difference as well. I believe this marks a 40 pound improvement in bench in 13 months without gaining any weight. If I can get to 335 before moving up to the 220 pound class I would be very pleased. As for deadlift, on my set with 135 my upper back erectors hurt so I knew this was going to need to be a light day. Next week I should be ready to start pushing it again. I knew moving my suit squat up this quickly was going to really work the shit out of my erectors. I have 16.5 weeks until the meet, I have plenty of time to sort it all out.

Day 2 (Friday, 9/30/11)

Rack Pulls w/fat gripz
3x135
3x165
3x185
1x205
1x215
0x225
2x1x225

Pull-throughs
10x150
10x190
3x10x225

DB Bench
10x40
10x50
3x10x60

Band Scapular Depression
3x10xlight

Band Face Pulls
3x10xlight

Comments: Damn, erectors still smoked, this was just an easy session to hopefully recover enough to squat on Sunday. I walked out 225 just to see how likely it would be that I would be able to squat on Sunday and it hurt quite a bit.

Equipped Bench (44 Katana)
2x235
1x265
*add 3 board and shirt
3x295
3x315
3x335
3x355 (hard)
*2 board
1x355
*1 board
1x355

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x355
3x385

Pallof Press
5x5x70

Comments: I considered taking it easy on bench today, but I felt pretty recovered from Wednesday's test session. Things went really well, especially for my first session in a shirt for about 3 months. I'm pulling the shirt down now so it is tight over the touch point, this will be very beneficial in the long run. I have to also work hard on controlling the descent and flaring at the right time. Thankfully, I'll have something like 12 more weeks in the shirt before the meet.

If my massage therapist hadn't spent 30 minutes on my erectors yesterday I don't think squatting would have been possible. After 3x275 I thought it was time to cut it for the day, but 315 felt a bit better, and at that point working up to a reasonable triple became possible. I was happy for 3x385 for today and it felt that the form was solid and I wasn't favoring my right hip so this seemed like a good decision. I'm hoping I can get the erectors where they need to be so I can suit squat as planned next Sunday.

I just realized, this is a record breaking week. I've never ONLY taped bench in a given week.

Raw Bench Max Test
http://www.youtube.com/watch?v=JrriJNrZySM

Shirt Bench to 1 board
http://www.youtube.com/watch?v=gd2fsOt6yI4

Week 14 of 32

2011-09-25T15:27:00.000-05:00

Day 1 (Wednesday, 9/21/11)

Bench
1x225
1x245
1x255
hold 1x285
3x265 (+10lb PR)
2x275 (PR)

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
3x3x455

NG Pullups
5x3

Ab Wheel
4x8

Band Scapular Retractions
5x12xmm

Comments: The linear periodization bench program has paid off. A solid triple 10 pounds heavier than I started the 11 week cycle, excellent! Deadlift felt good, I was glad my erectors recovered enough from suit squatting 3 days prior that I could get some decent pulling in.

Day 2 (Friday, 9/23/11)

Rack Pulls (double overhand)
5x185
5x225
5x255
5x275
3x295
1x305
3x315
1x335

Pushups w/handles
3x10

Pull-throughs
10x150
10x190
5x10x225

Dragon flags
4x4

Band Face Pulls
4x12xlight

Comments: I think my grip is improving. It should make a big difference come meet day.

Day 3 (Sunday, 9/25/11)

Incline Bench
1x185
1x195
2x205 (PR)

Equipped Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
3x315
1x345
3x375
*40 SC straps up
2x415
2x455
*add wraps
3x495
2x525
1x555

Pallof Press
4x5x70

Single-leg RDL
5x35
5x55
3x5x65

Comments: Was hoping to finish this bench cycle with a 15 pound PR on incline, but when the 2nd rep at 205 was really hard I didn't take a chance on missing the 3rd rep. My left shoulder has felt a bit inflamed so it made sense to be a touch conservative.

The 375 raw squat triple was good, although I think the depth was too low. I had planned on squatting in my loose suit (42 SC) but the straps were way the hell too loose. I think losing a couple inches off my waist has probably made a difference. Overall the form on the squats was pretty reasonable, especially considering it has been quite awhile since I have squatted in a suit this tight. I have 18 weeks to get back to 650+.

Bench and Deadlift
http://www.youtube.com/watch?v=XrLmsr6J5I4

Raw and Equipped Squat
http://www.youtube.com/watch?v=yW7lFCxIA2Q

Week 13 of 32

2011-09-18T15:36:00.001-05:00

Day 1 (Wednesday, 9/14/11)

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x425

Bench
3x215
3x235
3x245
3x255 (ties PR)

NG Pullups
5x3

Seated Cable Rows
4x6x170

Dragon Flags
3x4

Band Scapular Retraction
5x12xmm

Comments: Little bit of a deload on deadlift. Erectors were still pretty smoked from squatting and I want to build my way back up. It appears my linear periodization program has built some strength on bench because my 3 rep max wasn't too much of a grind even though the groove didn't feel right on. I'll try for a 10 pound 3RM PR next week.

Day 2 (Friday, 9/16/11)

Incline Bench
3x155
3x175
3x185
3x195 (PR)

Rack Pulls w/fat gripz
3x135
3x165
3x185
3x205
3x1x225

Pull-throughs
10x150
10x190
5x10x225

Kroc Row w/fat gripz
5x60
5x70
5x80
4x85
5x85

Comments: Erectors are still a little smoked so I took it a little bit easy on them. Also, my left psoas has been bothering me and when my physical therapist had me do a Thomas test for my right hip, I winced when I was bringing my left hip up to my chest. The PT thinks it is a strain, which I think makes sense. I've probably had it for awhile now. So I'll be a bit more gentle with the stretching, and in addition to physical therapy I will do a little massage work on it myself.

Day 3 (Sunday, 9/18/11)

MG Bench
1x225
1x245
1x255

Equipped Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x365
*add 42 SC suit bottoms
3x385
3x405
*add knee wraps
3x425
3x455
1x475

NG Pullups
3x6

Pallof Press
4x5x70

Single-leg RDL
5x35
5x55
4x5x75

Ab Wheel
4x8

Comments: Pretty decent session. It's been about 5 months since I've squatted in a suit without a box. So I was happy to get a few sets in and get some good practice. Low back is feeling strong and stable.

I've been playing with a new way of deloading; ramp up to a single set that is a little difficult. I don't care for the idea of doing something like 3x5@60% or what I had planned today for bench, 3x2@70%. Ramping to a fairly easy single at 90% will hopefully mean that I'll have kept the groove a bit better going into my 3 rep max test on Wednesday. Time will tell.

Squat
http://www.youtube.com/watch?v=C3V9z1cPh_4

Week 12 of 32

2011-09-11T20:07:00.001-05:00

Day 1 (Wednesday, 9/7/11)

Bench
2x4x245 (PR)

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
1x435
5x465 (PR)

NG Pullups
5x3

Seated Cable Rows
4x6x165

Dragon Flags
4x4

Band Scapular Retraction
5x12xmm

Comments: Hell yes! I really wanted to crush 465 for a set of 5 on deadlift and I felt I did that. Deadlift strength is probably better than it ever has been, and my only theory is that box squats have made a big difference. My groove didn't feel on for bench, thought I may have been good for a set of 5, but it just wasn't there. I've been eating a lot more to go from 195 (on Sunday) to my usual training weight of 202 as soon as reasonable. This seems like the best time to jump back to my usual weight when I am having a bit of trouble recovering.

Day 2 (Friday, 9/9/11)

Incline Bench
2x3x190 (ties PR)

Rack Pulls
w/fat gripz
3x135
3x165
3x185
3x195
3x205
2x215 (missed 3rd)
w/o fat gripz (double overhand)
3x235
3x255
3x275
3x285
3x295
2x305 (missed 3rd)

Pull-throughs
5x8x190

Kroc Row w/fat gripz
8x60
8x70
3x5x80

Ab Wheel
4x6

Band Face Pulls
4x10xlight

Comments: My first triple at 190 was kind of a grinder, but on the second set I got a bit aggressive. I pulled the bar down a bit faster, paused, and then each of the reps moved much quicker. I skipped zercher squats on Wednesday, and step-ups today in order to be a bit more recovered for my squat workout in two days.

Day 3 (Sunday, 9/11/11)

3 Board Bench
3x285 (ties PR)
2x295 (missed 3rd)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x265
3x305
3x335
1x365
3x395

Box Squat w/suit bottoms (48 King)
3x315
2x365
2x395
1x425
1x455

Squat Walkout w/straps up
1x495
1x525
1x555

NG Pullups
5x3x+40

Pallof Press
4x5x65 (5 sec. hold)

Single-leg RDL
5x35
5x55
3x5x75

Comments: I weighed 200.6 this morning, so I have put on 5 pounds in the past week. Now I'll hang around 200-202 for most of my prep for the meet. I really wanted 4-5 reps with 395, but the form just wasn't where it needed to be. The first rep was awkward and hard, and it didn't seem prudent to try more than a triple. I also thought I'd get a double at 455, but the first didn't feel how I thought it should, so I thought it was best to just rack it. My back has felt reasonable, but not 100% since the deadlift workout 4 days ago. So I was trying to be smart about not over-straining.

Board bench was a bit of a disappointment. The triple at 285 was pretty simple, but the set at 295 was started with a completely misgrooved first rep, a slightly better 2nd rep, and at that point I was cooked and then missed the 3rd. I really hate shortening the range of motion on bench, it just feels so damn awkward. Reverse band bench always feels a bit odd, so I'm hopeful that the Titan Ram will be just what I'm looking for to hit the lockout.

Deadlift
http://www.youtube.com/watch?v=n-wdm9zljaI

Week 11 of 32

2011-08-31T22:25:00.001-05:00

Day 1 (Wednesday, 8/31/11)

Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
5x445

Bench
2x5x235 (PR)
3x235

Zercher Pause Squat w/fat bar
5x150
5x200
5x220
5x230

NG Pullups
5x4

Seated Cable Rows
4x6x160

Dragon Flags
4x4

Band Scapular Retraction (standing)
4x12xmm

Comments: I thought I would crush 445 for 5, and then do a set of 5 at 455. Well 445 felt like a 5 rep max today. I thought about doing a down set or two, but I felt kind of run down and figured I'll save it for next week. From my first glance at the video it appears my positioning on the 4th and 5th reps was shitty, my chest was too far over the bar and my arch wasn't tight enough. I plan to tighten this up and move my best 5 repper up 10-20 pounds next week when I go for a 5 rep max.

I've got a new 5 rep max, and managed to do it twice. I could have gotten 4 reps on my 3rd set, but the point wasn't to grind too much these next couple of weeks.

Zercher pause squats are an awesome exercise. Smoke the core and really work the erectors isometrically and nail the glutes in the fully stretched position (should help with pop out of the bottom of a squat). Also it is a really hard exercise which keeps some weight off the bar; just what I was looking for. I may never do a front squat again.

Day 2 (Friday, 9/2/11)

Rack Pulls
w/fat gripz
5x135
5x185
5x205 (missed 3rd rep, rested a few seconds and finished the set)
w/o fat gripz (double overhand)
5x225
5x245
5x265
5x275
5x285

Incline Bench
3x3x185

BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x175

Pull-throughs
10x150
10x190
5x10x225

Kroc Row with fat gripz
8x60
8x70
2x5x75
5x80

Ab Wheel
4x8

Band Face Pulls
5x10xlight

Comments: The rack pulls were freaking humbling. I can tell that dedicated grip work is going to be absolutely necessary for at least a year.

Day 3 (Sunday, 9/4/11)

3 Board Bench
3x3x275

Squat
2x8xbar
2x8x95
5x135
5185
5x225
5x265
5x305
5x335
5x355
5x375

Box Squat w/suit bottoms (48 King)
3x275
3x315
3x365
3x405
3x435

Squat Walkout w/straps up (8 sec. hold)
1x465
1x495
1x525

Single-leg RDL
5x35
5x55
3x5x75

NG Pullups
4x3x+40

Pallof Press
3x5x65 (5 sec. hold)

Pendlay Row
3x10x135

Comments: Squats went reasonably well today. One thing I noticed in the video is several times my left foot was several inches behind my right foot. This has to change immediately. I will start by taking a smaller initial step back and closely monitor the results. Time to eat a lot the next few days, fully recover, and hit some decent weights next week.

Deadlift, bench, and squats
http://www.youtube.com/watch?v=DKwbQAwpu10

Week 10 of 32

2011-08-28T19:31:00.000-05:00

Day 1 (Wednesday, 8/24/11)

Deadlift
8x135
6x225
5x265
5x305
5x345
5x385
5x425
5x435

Bench
6x185
6x205

Fat Bar Rack Pulls (double overhand)
5x110
5x160
5x200
5x210
5x220
5x225

NG Pullups
5x4

Seated Cable Rows
4x6x155

Dragon Flags
5x4

Band Scapular Retraction (standing)
5x12xmm

Comments: Deadlifts felt really damn good today. I'm working on getting my shoulders a little higher in the set-up and I think it has really helped my strength off the floor. My last set would have likely moved faster if I hadn't torn a big callous on the second rep of that set. Little bit of an off-load on bench this week, things are feeling good.

Day 2 (Friday, 8/26/11)

Romanian Deadlift
5x135
5x185
5x225
5x275
5x315
5x365
5x345

Incline Bench
6x135
6x155

BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x170

Pull-throughs
10x150
10x190
5x10x225

Kroc Row with Fat Gripz
10x60
10x70
2x5x80 (cheated a little on left hand, go lighter next time)

Ab Wheel
4x8

Band Face Pulls
5x10xlight

Comments: Everything felt pretty good, especially considering I moved boxes of books for a couple of hours before this. My wife has used someone else's fat gripz and really likes them for bench (she has a cyst in her wrist and they feel much better). So we bought them and I was surprised by how much I like them. Going to emphasize grip work in the rest of this cycle. I really think I'll be ready to pull 600 at the state meet provided I can hold on to it. Not taking any chances. I wouldn't be surprised if box squats are helping my deadlift, they might stick around as a second squat movement for awhile.

Day 3 (Sunday, 8/28/11)

3 Board Bench
6x225
6x245

Squat
2x8xbar
2x8x95
8x135
5x185
5x225
5x275
5x315
5x335
5x355

Box Squat
5x275
5x315
3x355
3x395

Squat Walkout (8 sec. hold)
1x435
1x465
1x495

Single-leg RDL
5x35
5x55
3x5x75

NG Pullups
3x3x+40

Pallof Press
4x5x65 (5 sec. hold)

Pendlay Row
4x8x135

Comments: Squats are just beginning to feel reasonably strong. I think I left a rep or two on box squats this week, unlike last week. The plan is next week to add suit bottoms while doing box squats so I can increase the weight for a couple of weeks. It was great putting 5 plates on the bar, even if it was just for a walkout. Starting to feel strong and stable, and I still have 22 weeks left to prepare, things are going really well.

Deadlift and squats
http://www.youtube.com/watch?v=SYaBX4YRWyM

Week 9 of 32

2011-08-28T19:15:00.001-05:00

Day 1 (Wednesday, 8/17/11)

The day I completed the Master's of Public Health program, hooray!

Bench
6x225
3x5x225

Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
3x5x385

Front Squats
3x225
3x245
3x265
3x245

NG Pullups
5x5

Seated Cable Rows
4x6x150

Dragon Flags
5x4

Band Scapular Retraction (standing)
5x10xmm

Comments: Bench felt good, and deadlift felt like it was 50 pounds heavier than I have done in 9 weeks (coincidentally that was the case). But all the pulls moved reasonably well. I have been using straps while front squatting but tried a clean grip today. Although it felt more stable, my wrists don't quite have enough flexibility, so I was trying to get the bar in the rack as quickly as possible after finishing each set. So I think I tweaked my back a bit while doing this. For now, I think front squats are out, doing it with straps feels unstable, I don't have the flexibility to use the clean grip, and I think using the harness will negate some of the benefits I wish to get out of the exercise. In a few weeks I may replace front squats with Zercher squats.

Day 2 (Friday, 8/19/11)

Incline Bench
3x5x175 (ties 5RM)

Pull-throughs
10x150
10x190
5x10x225

Romanian Deadlift
5x135
5x185
5x225
5x275
5x315
5x355

BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x165

Ab Wheel
5x8

Band Face Pulls
5x10xlight

Sled Pulling
6,4,6,4x250lbx30 feet

Comments: Incline is going well, YES! Romanians felt good even though my back felt a bit funky after front squats on Wednesday, definitely a good sign. Have I mentioned how awesome barbell step-ups are? I don't think I will be able to keep up the sled pulling. Even though I've lost 2.5 inches off my waist, it just is too hard to keep this up while moving the weights up. Keeping my back healthy and getting my strength up has to be the priority, now abz. The sled has definitely served its purpose though. Ideally I'd live closer to the gym and could do it a couple days a week on "off" days. Maybe this will happen in a few months.

Day 3 (Sunday, 8/21/11)

3 Board Bench
2x5x265
4x265

Squat
2x8xbar
2x8x95
8x135
5x185
5x225
5x275
5x315
5x335

Box Squat
5x225
5x275
5x315
3x345
5x375

Squat Walkout (8 sec. hold)
1x405
1x435
1x465

Single-leg RDL
5x35
5x55
4x5x75

NG Pullups
6x3x+30

Pallof Press
3x5x65 (5 sec. hold)

Pendlay Row
4x8x135

Comments: Free squats felt reasonable and box squats felt pretty strong. I'm starting to feel more stable on walkouts which is definitely good. 3 board bench was MUCH better this week than last week, thank goodness. The little scare on Wednesday with my back is completely resolved, feel great. Didn't hurt I had a physical therapy appointment (she does a lot of soft tissue work) on Thursday and a massage appointment on Saturday.

Romanian deadlift and squats
http://www.youtube.com/watch?v=9yx-KK1KoJ4

Week 8 of 32

2011-08-28T19:00:00.000-05:00

Day 1 (8/10/11)

Bench
7x215
3x5x215

Deadlift
8x135
8x225
8x275
6x315
5x6x355

Front Squats
5x225
5x245
3x3x245

NG Pullups
5x5

Seated Cable Rows
8x130
8x140
8x150
8x160
10x140

Dragon Flags
4x4

Comments: Bench is going pretty well, deadlift felt great, and front squats were shit. Two out of three of these are competition exercises.

Day 2 (Friday, 8/12/11)

Incline Bench
3x6x165

Pull-throughs
10x150
10x190
4x10x225

Romanian Deadlift
5x135
5x185
5x225
5x265
5x305
5x345

BB Step-ups (medium box)
5xBW
5x95
5x135
5x165
5x185
5x205 (a bit sloppy)

Ab Wheel
4x10

Band Face Pulls
4x10xlight

Sled Pulling
6,4,6,4,6x250lbx30 feet

Comments: I got a bit over eager and went up by 80 pounds over last week on Romanian deadlifts, but they felt really good and I really felt like testing my low back a bit. Incline bench is starting to feel pretty good. Damn barbell step-ups are awesome!

Day 3 (Sunday, 8/14/11)

Squats
2x8xbar
2x8x95
8x135
8x185
8x225
8x255
3x8x285

Box Squats
5x225
5x275
5x315
5x345
6x345

Squat Walkouts (8 sec. hold)
1x375
1x405
2x1x435

3 Board Bench
5x255
2x4x255

Single-leg RDL
5x30
5x50
4x5x70

NG Pullups
5x3x+30

Pendlay Rows
5x135
5x155
5x165

Sled Pulling
5x4x250lbx30 feet

Comments: Squats are starting to feel reasonably good, yes! 3 board bench sucked today, and pendlay rows feel awful. Going to re-set the weight on Pendlay rows and work my way back up.

Week 7 of 32

2011-08-28T18:50:00.000-05:00

Day 1 (Wednesday, 8/3/11)

Bench
3x8x205
6x205

Deadlift
8x135
8x225
8x275
5x8x315

Front Squats
5x5x225

NG Pullups
5x5

Seated Cable Rows
10x120
10x130
10x140
10x150

Dragon Flags
4x4

Sled Pulling (outside on pavement)
3x2x250lbx75 feet

Comments: Deadlift is feeling really efficient. I hate front squats, I am starting to understand why everyone uses the damn harness.

Day 2 (Friday, 8/5/11)

Incline Bench
3x6x155

BB Step-ups (medium box)
5xBW
5x95
5x135
5x165
3x5x185

Romanian Deadlift
5x135
5x185
5x225
5x265

Rolling Thunder
4x5x120

Pull-throughs
10x150
10x180
4x10x225

Band Face Pulls
4x15xlight

Band Scapular Retraction (standing)
5x10xmm

Sled Pulling
6x250lbx30 feet
6x295lbx30 feet
6x340lbx30 feet
6x250lbx30 feet
6x295lbx30 feet

Comments: Barbell step-ups with a medium box, where have you been all my training life? What a fantastic exercise. The box isn't so high it irritates my hip flexors, but it is is high enough that it seems to smoke everything and improve stability. This will be a mainstay. Romanian deadlifts have bothered me while my back has been injured, and my back is feeling well enough I think this will be a good indicator exercise. Feeling really good.

Day 3 (Sunday, 8/7/11)

3 Board Bench
3x6x245

Squats
2x8xbar
2x8x95
8x135
8x185
8x225
3x8x255

Box Squats
8x225
8x275
7x315
6x315

Squat Walkouts (8 sec. hold)
1x345
1x375
1x405

Single-leg RDL
5x25
5x45
4x5x65

NG Pullups
4x3x+30

Pallof Press
3x5x65 (5 sec. hold)

Pendlay Rows
5x135
5x5x155

Sled Pulling
5x4x250bx30 feet

Comments: Squatting is starting to feel decent. I think 405 felt better on my back than 345 did last week on walkouts. Weird how quick this stuff can start coming back. Wanted to play if safe on 3 board bench after missing 3x8x235 two weeks ago. These moved pretty well as they should with such light weight.

Week 6 of 32

2011-08-28T18:31:00.000-05:00

Day 1 (Tuesday, 7/26/11)

Bench
8x135
8x155
8x175

Deadlift
8x135
8x185
8x225
8x255
5x8x285

BB Step-ups (high box)
5x95
5x115
5x125

Front Squats
5x5x195

NG Pullups
5x3

Seated Cable Rows
10x120
10x130
10x140
10x150

Dragon Flags
4x4

Sled pulling
4x250lbx30 feet
4x295lbx30 feet
4x340bx30 feet
4x385lbx30 feet
4x410lbx30 feet

Comments: This session was moved up a day because of a massage appointment; low back didn't seem to mind, good.

Day 2 (Friday, 7/29/11)

Incline Bench
8x105
8x125

BB Static Lunge from Deficit
5xBW
5x95
5x135
5x175
5x215
2x5x225

Rolling Thunder
4x5x115

Ab Wheel
4x10

Pull-throughs
12x150
12x190
5x12x225

Band Face Pulls
4x12xlight

Band Scapular Retractions (standing)
5x10xmm

Sled Pulls
4,6,8,4,6x250lbx30 feet

Comments: Barbell static lunges from a deficit seem like a good way to kill onself, those are out.

Day 3 (7/31/11)

Squats
2x8xbar
2x8x95
8x135
8x185
3x8x225

Box Squats
8x185
8x225
8x255
3x8x285

Squat Walkouts (hold for 8 sec)
1x315
1x345

3 Board Bench
8x195
8x215

Single-leg RDL
5x25
5x45
4x5x60

NG Pullups
6x3x+25

Pallof Press
3x6x60 (5 sec. hold)

Pendlay Rows
5x135
4x5x155

Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
2x385lbx30 feet
2x430lbx30 feet
2x455lbx30 feet

Comments: Box squats felt better today than they did last week when 3x8x255 felt hard, thank goodness. But, my body finally feels ready to do some squat walkouts and 345 felt heavy, fuck! Sled pulling was really hard, 455 was moving none too quickly.

Week 5 of 32

2011-08-28T18:11:00.000-05:00

Day 1 (Wednesday, 7/20/11)

Bench
3x10x195

Deadlift
8x135
8x185
8x225
5x8x255

BB Step-ups (high box)
5x95
5x105
5x115

Front Squats
5x5x165

NG Pullups
5x4

Inverted Rows
5x8

Dragon Flags
4x4

Sled Pulls
4x6x250lbx30 feet

Comments: I thought I might have to drop the reps at 195, but I was glad to get 3x10@195 on bench today. My legs are feeling weak, so I thought putting in another squat movement that my back has seemed to handle well while injured could be helpful (front squats). I used to be quite a bit stronger than this on barbell step-ups. Dragon flags have bothered my back some in the past during the lowering phase while rehabbing, so the fact they aren't bothering me at all is a really good sign the recovery process is going well.

Day 2 (Friday, 7/22/11)

Incline Bench
3x8x145

BB Static Lunges from Deficit
5xBW
5x95
5x135
5x175
5x205
5x215

Rolling Thunder
1x100
1x125
1x135
1x145
1x150 (PR)

Pull-throughs
10x150
10x190
5x10x225

Band Face Pulls
4x12xlight

Band Scapular Retraction (standing)
4x10xmm

Ab Wheel
4x10

Sled pulling
4x6x275lbx30 feet

Comments: I think pull-throughs are the most productive exercise I am presently doing for my low back. They are allowing me to load the lower back in a way that feels very protective.

Day 3 (Sunday, 7/24/11)

Squats
2x8xbar
2x8x95
8x135
8x165
3x8x195

Box Squats
8x185
8x225
3x8x255

3 Board Benc
2x8x235
7x235 (missed 8th)

Single-leg RDL
5x25
5x40
3x5x55

NG Pullups
3xBW
3x+25
3x+40
3x+50
2x+60

Pallof Press
2x6x60 (5 sec. hold)

Penday Rows
5x135
3x5x155

Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet

Comments: Sets of 8 on box squats @255 felt kind of hard; that is really damn pathetic. Pissed that I didn't get my last rep on the 3rd set of 3 board, a little deload is probably going to be helpful next week. Just couldn't up my 3 rep max to +60lb on pull-ups, damn. I think single-leg RDL's are going to be a very productive rehab exercise.

Week 4 of 32

2011-08-28T17:58:00.000-05:00

Day 1 (Tuesday, 7/12/11)

Bench
4x10x185

BB Step-ups (high box)
4x5x95

Deadlift
5x8x225

NG Pullups
2x7
1x6

Inverted Rows
5x8

Lower Abs on Swiss Ball
4x15

Sled Pulling
5x4x295lbx30 feet

Comments: This session was moved up a day since I made a second appointment on Wednesday with the massage therapist that worked with me after hours the day after I reinjured my low back. I really think that doing more volume on the competition exercises will not only keep my groove strong, but also lay a solid foundation for heavier weights later in the cycle.

Day 2 (Friday, 7/15/11)

Incline Bench
3x10x135

BB Static Lunges
5xBW
5x95
5x135
2x5x185
3x5x205

Pull-throughs
10x150
10x190
4x10x225

Rolling Thunder
5x80
2x8x110
1x125
1x135
0x145

Band Face Pulls
4x10xlight

Band Scapular Retraction (standing)
4x10xmm

Ab Wheel
4x10

Sled pulling
1x4x250lbx30 feet
4x4x340lbx30 feet

Comments: Thank goodness I was able to get 3 sets of 10 @ 135 on incline, anything less would have been even more embarrassing!

Day 3 (Sunday, 7/17/11)

Split Squats
8x35's
8x55's
8x75's
2x8x95's

3 Board Bench
3x8x225

Squats
2x8xbar
2x8x95
8x135
3x8x165

Box Squats
8x135
8x185
3x8x225

NG Pullups
3xBW
3x+25
3x+35
3x+45
3x+55

Pallof Press
3x5x60 (5 sec. hold)

Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet
4x410lbx30 feet

Comments: I'm really hoping the sled pulling has some carryover to the deadlift. I've improved light years on the pull-up over the last couple of years, very happy about that. I plan on sticking with a higher bar position on squat so I put a little more of the stress on my legs and hips and less on my low back. At least until I'm fully healed.

Week 3 of 32

2011-08-28T17:43:00.001-05:00

Day 1 (Wednesday, 7/6/11)

Bench
4x10x175

Deadlift
5x8x185

Bulgarian Split Squat
8x30's
8x50's
2x8x70's

NG Pullups
5x5

Inverted Rows
4x8

Lower Abs on Swiss Ball
4x15

Sled Pulls
3x8x250lbx30 feet

Comments: Damn, doing sets of 10 on bench sure was weird. My record before that was 8 reps with the bar.

Day 2 (7/8/11)

Incline Bench
3x10x125

Belt Squats
12xBW
12x45
12x90
12x135
12x180
12x225

Pull-throughs
10x150
10x180
10x205
4x8x225

Rolling Thunder
5x80
3x8x105

Band Face Pulls
4x12xlight

Band Scapular Retraction (standing)
4x10xmm

Ab Wheel
4x8

Sled Pulls
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet

Comments: Belt squats are the fucking worst, injury waiting to happen, enough of those. I also realized that reverse hypers made my back feel like shit. Those exercises are now dead to me, haha.

Day 3 (7/10/11)

Split Squats
8x30's
8x50's
8x70's
3x8x90's

Squats
2x8xbar
2x8x95
3x8x135

Box Squats
8x135
3x8x185

3 Board Bench
3x8x215

NG Pullups
3xBW
3x+20
3x+30
3x+40
3x+50

Pallof Press
3x5x55 (5 sec. hold)

Sled pulling
5x4x250lbx30 feet

Comments: Sled pulling seems to be going well and doesn't bother my back. Going to work my way back pretty slowly on squat and deadlift. With 32 weeks to prepare for the next meet there is no hurry, and I want my back to be fully healed once I get back to heavier weights. I'll be able to go a little heavier with box squats, because when I stop at parallel it doesn't stretch my back at all which seems to be what aggravates the QL.

Week 2 of 32

2011-08-28T17:36:00.000-05:00

Day 1 (Wednesday, 6/29/11)

Incline Pause Bench
3x155
3x170
3x180
3x190 (PR)

Deadlift
5x8x135

Squat
5x8xbar

Bulgarian Split Squat
8x30's
8x50's
2x8x65's

Inverted Rows
4x8

NG Pullups
5x5

Lower Abs on Swiss Ball
4x15

Reverse Hyper
Working on ROM, hurt quite a bit

Comments: I'd really like to hit a triple at 225 by the end of the year on incline, I think once I can do that I'll be good for a 315 single on bench. Nice to be squatting and deadlifting even if it extremely light. Have to keep the groove as fresh as possible.

Day 2 (Friday, 7/1/11)

Bench
5x135
4x165
3x195
3x215
3x235
2x255 (missed 3rd near top)

Pull-throughs
10x120
10x150
10x180
4x10x210

Rolling Thunder
5x50
5x75
3x8x100

Band Face Pulls
5x12xlight

Band Scapular Retraction (standing)
5x10xmm

Ab Wheel
5x8

Sled pulling
3x6x250lbx30 feet

Comments: Very close to hitting a PR triple on bench, but couldn't quite finish it off. Talked to a strongman competitor extensively today about sled pulling. He thinks it might be beneficial in rehabbing my back injury, and the more I thought about it, something that focuses on isometric strength of the back probably would be a good rehab modality. Wouldn't hurt to improve my work capacity some while the weights are really light.

Day 3 (Sunday, 7/3/11)

Split Squats
8x30's
8x55's
8x70's
3x8x85's

Bench
5x135
4x165
3x195
3x225
3x245
3x255 (PR)

NG Pullups
3xBW
3x+15
3x+25
3x+35
3x+45

Pallof Press
3x5x50 (5 sec. hold)

Sled Pulls
8x250lbx30 feet
6x295lbx30 feet
4x340lbx30 feet

Comments: YES! Got some redemption on the bench by hitting the 255 triple 2 days after missing it. Never tried anything like that before, makes me think that missing a triple is much easier on the body than missing a single. Now I'm going to start a linear periodization scheme on bench to try to improve my 3 rep maxes on bench (3x255), incline (3x190) and 3 board (3x285).

Week 1 of 32

2011-08-28T17:24:00.000-05:00

Day 1 (Wednesday, 6/22/11)

Bench
5x135
4x165
3x195
3x215
3x225
3x235
3x245
*CG Bench
3x225
3x235

Inverted Rows
5x8

NG Pullups
5x5

Standing Band Scapular Retraction
5x10xmm

Swiss Ball Lower Abs
5x10

Comments: My low back could be feeling quite a bit worse. Granted, it feels like shit, but I thought it might be bad enough I'd have to miss some work or something. Patience and perseverance will pay off. Going to get out of the bench shirt, do a little raw testing, then work some more on my base. The earliest I'm going to compete now is January 28.

Day 2 (Friday, 6/24/11)

3 Board Bench (por)
4x135
3x165
2x195
*add 3 board
3x225
3x245
3x265
3x275

Static Lunge
8x30's
8x50's
8x70's
3x8x80's

Lat Pulldowns
10x110
3x10x125

Band Face Pulls
4x10xlight

Ab Wheel
3x8

Comments: Even though I'm not training the way I want to, it is definitely therapeutic being in the gym.

Day 3 (6/26/11)

I'm filling this in a couple of months later and I have no record of this workout.

Week 5 of 13

2011-08-28T17:11:00.001-05:00

Day 1 (Wednesday, 6/15/11)

Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
1x445
*add wrist straps
2x475
3x475

Shirt Bench (42 Fury)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x275 (touch)
1x295 (touch)
*add 2 board
3x285
*add 2.5 board
3x295
3x305

Bulgarian Spit Squat
8xBW
6x30's
6x55's
2x5x75's

NG Pullups
5x3

Ab Wheel
4x10

Band Standing Scapular Retraction
5x10xmm

Hip Adduction
5x8x110

Comments: It seems I am not doing any better with the tighter bench shirt than I was with the looser shirt off the boards. This isn't working terribly well as an overload strategy. Deadlift went reasonably well; I think wrist wraps might help my grip a bit, will plan on using them for heavier sets and in competition.

Day 2 (Friday, 6/17/11)

Incline Pause Bench
3x135
3x155
3x3x175

2" Fat Bar Rack Pulls @ Knee
5x110
5x160
3x200
3x225
1x245

CG Reverse Band Bench (light, #20)
3x225
3x255
3x285

Bogart Pulldowns
8x100
8x120
8x130
8x140
8x130

Rolling Thunder
5x100
5x5x115

2-arm DB Row
6x50's
6x60's
3x6x70's

Band Face Pulls
5x12xlight

Lower Abs on Swiss Ball
5x12

Hip Adduction
4x8x125

Day 3 (6/19/11)

Squat
3x8xbar
2x5x95
5x135
5x185
3x225
3x275
3x315
1x365
2x415
*add wraps
1x445 (missed 2nd, reinjured QL muscle)

SKIPPED rest of workout, severe pain set in after about 15 minutes

Comments: On my second rep as I hit a vicious sticking point and started to grind I felt a pop right along the top part of the pelvis on my right side. It didn't hurt immediately, but it sure hurt a little while after it happened. I was pretty bummed, I knew the meet prep was over.

I tried my new Inzer Gripper wraps and I don't know if I did a shitty wrap or what, but I got very little out of them. I made a mistake to do a double at 415, then add weight and go straight away with the wraps, and I paid the price for that mistake. If I want to squat with wraps I need to commit myself to that venture, not try to serve two masters, especially when I am still rehabbing and less than 100%.

Deadlift 061511
http://www.youtube.com/watch?v=IK6DZKOsjCM

Squat 061911
http://www.youtube.com/watch?v=46zuGgzwgiU

Week 4 of 13

2011-08-28T16:51:00.001-05:00

Day 1 (Wednesday, 6/8/11)

Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
1x435
3x465 (missed 4th, grip@top)

Shirt Bench (42 Fury)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x275 (touch)
2x1x295 (touch)
*add 2 board
3x285
2x295

Bulgarian Split Squat
8xBW
6x30's
6x50's
2x5x70's

NG Pullups
5x3

Ab Wheel
3x10

Band standing scapular retraction
4x10xmm

Comments: Back felt shitty after last Sunday's workout, but felt tolerable today so I pushed the deadlift a bit.

Day 2 (Friday, 6/10/11)

Incline Pause Bench
5x115
3x135
3x155
3x165
3x175

2" Fat Bar Rack Pulls @ Knee

5x150
5x190
5x220
5x230

CG Reverse Band Bench (light, #20)
3x225
3x255
3x275

Pendlay Rows
5x135
5x155
3x5x170

Bogart Pulldowns
8x110
8x125
2x8x135

Rolling Thunder
3x100
3x125
2x1x135
3x125

Band Face Pulls
5x12xlight

Day 3 (Sunday, 6/12/11)

Squat
4x5xbar
2x5x95
5x135
5x185
3x225
3x275
3x315
1x365
3x405
2x405

Bench
3x135
3x165
3x3x185

NG Pullups
5x3x+25

Reverse Hypers
5x10

Pallof Press
4x5x55

BB Reverse Curls
8x45
8x55
2x8x65

Comments: Took the box squat off to serve as a bit of a deload. Spending a shit load of time on rehab work to keep my body ready for the weights. It is getting to the point where it doesn't seem sustainable.

Deadlift 060811
http://www.youtube.com/watch?v=OglabFv9S0s

Squat 061211
http://www.youtube.com/watch?v=TTTnmOp46MA

Week 3 of 13

2011-06-01T22:19:00.003-05:00

Day 1 (Wednesday, 6/1/11)

Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
2x5x435 (76%)

2 board Shirt Bench (F6)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x265 (touch)
1x285 (touch)
*add 2 board
2x285
2x305
2x320 (97%)

Bulgarian Split Squat
8xBW
6x25's
6x45's
2x5x65's

NG Pullups
5x3

Ab Wheel
3x8

Band Standing Row
3x10xlight

Comments: Couldn't be more pleased with this session. Deadlifts were solid, form is very close to being dialed in, and I lost very little strength over the last couple of months. Also, the low back felt the best it has after pulling since the injury (and this is the heaviest I've gone since the injury). YES! Bench went well also, controlled the bar up to lockout much better than the previous two weeks. Two weeks ago I didn't think I could be in this good of a position.

Day 2 (Friday, 6/3/11)

Incline Pause Bench
5x115
5x135
5x155
5x165
5x175

Step-ups
8xBW
8x25's
2x6x45's

CG Reverse Band Bench (light, #20)
5x225
5x245
5x265
5x275

Pendlay Rows
5x135
5x155
2x5x170

Reverse Hypers
5x10

Bogart Pulldowns
10x100
10x120
2x10x130

Band Face Pulls
4x10xlight

Lower Abs on Swiss Ball
5x12

Comments: Managed 10 pound PR's on both bench exercises today which was good, had to fight pretty hard on both for the last rep. Switching to triples on each for a 3 week cycle starting next week. Back is feeling good and I can't wait to squat on Sunday.

Day 3 (Sunday, 6/5/11)

Squat
3x8xbar
2x5x95
5x135
5x185
5x225
3x275
3x325
2x5x375 (76%)

Squat Walkouts (10 sec. hold)
1x405
1x435
1x465

CG Pause Bench
3x135
3x165
3x195
3x215
3x230
3x240
3x250
3x235

NG Pullups
4x3x+25

Seated Cable Rows
8x120
8x140
2x8x160

Pallof Press
4x6x+50

Band Hammer Curls
3x12xlight

Comments: Low back felt a bit stiff going in, maybe I didn't stretch enough the day before. At any rate, I had some discomfort after the first set at 375, but it was manageable. Decided to do my 2nd set, then skip box squats this week. I was hoping for a triple at 235 on CG bench, which would have been a PR, I was quite happy to do 15 pounds better than that. I figured that was pretty good considering I had a couple of pretty hard weeks in a row on bench, particularly working the triceps. Now I'll have to get my back ready for next week where I'll have over 80% on the bar again, finally!

Deadlift 060111
http://www.youtube.com/watch?v=2fgSa-TJ9o0

Squat 060511
http://www.youtube.com/watch?v=l9utudvxtrM

Week 2 of 13

2011-05-25T21:18:00.003-05:00

Day 1 (Wednesday, 5/25/11)

Deadlift
3x5x135
5x185
3x225
3x275
3x315
3x365
*add belt
2x5x405 (70%)

2 Board Shirt Bench (F6)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x265 (touch)
1x285 (touch)
*add 2 board
3x275
3x285
3x295
3x305 (92%)

Bulgarian Split Squat
8xBW
8x25's
8x45's
2x8x60's

NG Pullups
5x3

Ab Wheel
4x6

Band standing scapular retraction
5x10xmm

Comments: Decided to try a bit of a different strategy for the lower body lifts now that I am moving into heavier weights. Instead of going for 4-5 sets of 3 at a certain weight, instead do 2-3 sets at that weight, and "rep" it out. No more than 5 reps, and terminate the set when bar speed slows. I figure this might be a better way to train my nervous system while causing as little stress as possible to my low back while it finishes healing. Anyway, deadlift went well today, form was locked in, and I only had a little back discomfort after finishing. I used my new Tommy Kono waist band today to give the low back a bit of compression and a bunch of warmth, seemed to do the trick quite well.

Shirt bench was light years better than last week, where I only managed one sloppy triple at 285. The 2 board seems to be quite productive, so I will continue with it at least for next week. I think I'm going to do fewer reps on pull-ups for a couple of weeks and focus on pulling myself higher and faster. See if this improves my weighted day or not.

Day 2 (Friday, 5/27/11)

Incline Pause Bench
5x115
5x135
5x145
2x5x155

Step-ups
8xBW
8x25's
3x8x40's

CG Reverse Band Bench (short light, #20)
5x225
5x245
2x5x265
5x255

Pendlay Rows
5x135
5x150
5x5x165

Reverse Hypers
5x10xBW

Bogart Pulldowns
12x100
12x110
2x12x120
11x130

Band Face Pulls
5x12xlight

Lower Abs on Swiss Ball
5x12

Comments: Incline press went alright, while CG press was kind of crap. Triceps were a bit smoked from shirt bench to a 2 board Wednesday.

Had a bit of a breakthrough today as it relates to my back I believe. So the chiro/A.R.T. guy was telling me that my right hip is a bit higher than my left. So I got it backwards and was hiking my right hip up. Well my back got really bitter and I thought about it a bit and said, DAMNIT, you are hiking the wrong damn hip, damnit. So I get home, and in a matter of a few minutes I get my back feeling significantly better by doing band traction on my right hip, then hooking my left foot into a band (while laying) and hiking the hip. I'll do this routine a few times in the next day or so and hopefully I'll speed up the healing process.

Day 3 (Sunday, 5/29/11)

Squat
2x8xbar
2x5x95
5x135
5x185
5x225
3x275
3x315
2x5x345 (70%)

Box Squat
5x135
3x225
3x275
3x315
2x345
4x375

Squat Walkouts (10 sec., belt)
1x405
1x435

Bench
3x135
3x165
3x3x200

NG Pullups
6x3x+20

Seated Cable Rows
8x120
8x140
2x8x155

Pallof Press
4x5x50lb

Band Hammer Curls
3x12xlight

Comments: Upper back felt a bit smoked walking out squats. Looks like the thoracic extensors are lagging even with the low volume on squat and deadlift.

Pressing muscles were tired, so I cut a couple of sets on speed bench today.

I was happy to get a couple sets of 5 with 70% today on squat, they moved pretty well and make me confident I didn't lose much in the last couple of months. The low back handled the work pretty well, so week 2 was a success. I'll move up 30 pounds on squat and deadlift next week and would like to get a solid set of 4 or 5 in each.

Squat 052911
http://www.youtube.com/watch?v=ZPvlA9RghpA

Week 1 of 13

2011-05-18T22:54:00.003-05:00

Day 1 (Wednesday, 5/18/11)

Deadlift
2x10x135
5x185
5x225
3x265
3x305
3x345
5x3x375 (65%)

2 Board Shirt Bench (44 F6)
4x135
3x165
2x195
2x225
1x245
*add shirt
1x275 (touch)
1x295 (touch)
*add 2 board
3x275
3x285 (86%)
2x285

Bulgarian split squat
8xBW
8x25's
6x40's
6x60's
2x6x75's

NG Pull-ups
1x6
4x5

Ab wheel
5x8

Band Standing Scapular Retraction
5x10xmm

Comments: So this week I will be squatting and deadlifting about 65%, and my back is handling the increasing work pretty well, so I am doing something I consider a bit bold . . . counting down to the Twin Cities Open in August. I really think I can continue improving in the next several weeks, get my strength back in a few more weeks, and dial in my technique a few weeks after that. I decided to abandon my Westside inspired bench cycle so that I might put a few extra pounds on my shirt bench and not have to squat and pull quite as much to qualify for 2012 USAPL Men's Open Nationals.

So about the bench, I knew I would be a bit under-recovered from a hard previous bench week, but today's performance was absolutely pathetic. I couldn't possibly be THAT bad at board benching in a shirt. The plan was to do a couple of 3 week cycles (with a deload week in between) in my two non-competition shirts to get a little practice taking weight to my chest, but then doing some lockout work. One thing that was interesting is on my first set with 285 I threw the 3rd rep into the rack. I do some weird things as my triceps get fatigued. We'll see how things go next week, and go from there.

Deadlift went well today, perhaps too well. I was really zeroed in on keeping my core very tight and my low back seemed to be very happy. Well about 5-10 minutes after deadlifts my low back started to tighten up (really feels like the quadratus lumborum). Should be all systems go by squat day on Sunday.

Started A.R.T. (active release technique) for my back on Tuesday. Hopefully this will get me over the hump I can't seem to on my own.

The good news is that as I am adding weight to the bar on squat and deadlift, my back seems to feel better each week. Hopefully A.R.T. can help this continue as I start getting closer to 80%+.

Day 2 (Friday, 5/20/11)

Incline Pause Bench
5x115
5x135
5x145

DB Step-ups
8xBW
8x25's
6x40's
3x6x55's

CG Reverse Band Bench (light/short, #20)
5x225
5x245
5x265

Pendlay Rows
5x135
5x155
4x5x165

Reverse Hypers
4x10

Bogart Pulldowns
12x100
12x110
12x115
12x110

Band Fae Pulls
4x12xlight

Lower abs on Swiss ball
5x12

Comments: Low back felt decent today. Checked my form on Pendlay rows and it is much better than it was ~5 months ago, definitely a good sign that my back strength is improving. Wanted to keep the volume way down on bench to recover some for next week.

Day 3 (Sunday, 5/22/11)

Squat
2x10xbar
2x8x95
5x135
5x185
5x225
5x275
3x5x315 (64%)

Box Squat
5x135
3x185
3x225
3x275
3x315
3x3x345 (70%)

Squat walkouts (10 sec., no belt)
1x385
1x405

Bench
3x135
3x165
4x3x200

NG Pullups
5x3x+20

Seated Cable Rows
8x120
8x130
8x140
8x150

Chop & Lift
1x20x30lb (chop)
1x15x20lb (lift)

Comments: Squats went pretty well today. Low back felt really good going in to the session, and it only felt a little sore on the right side afterward (higher up, had been hurting along the iliac crest the last few times). I think one thing that has helped my back over the last couple of days is not stretching the low back or doing any soft tissue work on it. Just focusing on stretching and rolling the hips and doing a static back mobilization (knees at a 90 degree angle) has seemed to get me on the right track. I have also done a lot of lower abs on the Swiss ball and bodyweight hip thrusts on the Swiss ball this week. I did 20 minutes of icing my back and then a warm shower after this session.

Was reading some stuff about Gray Cook this morning, and thought I would try the chop and lift exercises to see if I have an imbalance that needs to be fixed. Seemed pretty even on both sides though.

Squat 052211
http://www.youtube.com/watch?v=mE12bfJJtFE

Recovery Week 7

2011-05-15T17:14:00.001-05:00

Day 1 (Wednesday, 5/11/11)

Deadlift (suit bottoms and belt)
2x10x135
5x185
5x225
3x265
3x305
4x3x345 (skipped 5th set, back tight)

Bulgarian Split Squat
8xBW
8x25's
6x40's
6x60's
3x5x75s

NG Pullups
1x6
4x5

Ab Wheel
5x8

Band standing scapular retraction
5x10xmm

Hip Adduction
10x115
2x10x135
10x130

Comments: My back felt tight going in so I was happy to hit my weight for the day, even if I had to cut a set. What really made me happy is that after 3 Ibuprofen and a 5 cycle contrast shower (1 minute hot, 30 seconds cold) my back felt pretty darn good. If I can continue recovering my back pretty fast after it feels crappy this is a really good sign that I'm on the upswing. I'm going to slowly progress to 5 sets of 6 on pull-ups.

I thought the suit bottoms would protect my hip flexor and in turn be good for my back . . . I don't think this is the case.

Day 2 (Friday, 5/13/11)

Fat Bar Bench
3x180
2x210
1x240
1x260
1x270
1x280
3x225

Step-ups
8xBW
6x25s
5x40's
3x5x55's

Incline Bench
3x135
3x150
3x165
3x170

Dragon Flags
3x5

Reverse Hypers
4x10

Pendlay Rows
5x135
5x155
3x5x165

Bogart Pulldowns
12x100
3x12x110

Band Face Pulls
4x12xlight

Comments: Good day, and back felt good going into it and during. Had a decent end to my first max day of a 3 week cycle (on fat bar bench). I think unweighted reverse hypers might be one of the answers to my back.

Day 3 (Sunday, 5/15/11)

Squat (belt)
3x5xbar
2x10x95
2x5x135
5x185
5x225
5x255
3x5x285

Box Squat (belt)
5x135
3x185
3x225
3x275
3x3x315

Bench
3x135
3x165
3x3x195
3x215
3x225
3x235

NG Pullups
4x3x+20

Seated Cable Rows
10x115
10x125
10x135
10x145

Dips
5xBW
5x+20
5x+50
5x+75

Comments: Very good day. Low back handled the squats quite well. I learned the tighter my core is, the easier squats feel on my low back, go figure! Hopefully I can put together a solid week next week.

Recovery Week 6

2011-05-08T17:42:00.000-05:00

Day 1 (Wednesday, 5/4/11)

Deadlift (50 Viking suit bottoms, no belt)
2x10x135
5x185
3x225
3x265
5x3x305

DB Bulgarian split squat
8xBW
8x25's
8x45's
6x60's
3x6x70's

NG Pullups
5x5

Ab Wheel
5x6

Bat Wings
5x5x30's

Hip Adduction
10x110
10x130
10x150
8x135

Comments: Deadlifts felt reasonable today. Back didn't feel perfect, but good enough to do the work. I am really hammering stretching, mobility work, and soft tissue stuff. If things don't improve pretty dramatically I'll start Active Release next week if possible.

Day 2 (Friday, 5/6/11)

Fat Bar Bench
3x180
3x210
3x230
3x240
5x195

DB Step-ups
8xBW
6x25's
5x40's
3x5x50's

Pull-throughs
10x110
10x150
10x190
4x10x225

Incline Bench
3x5x135

Pendlay Rows
5x135
5x145
5x155
2x5x165

Bogart Pulldowns
8x110
8x120
8x130
7x140
8x120

Face Pulls
3x12xlight

Comments: Bench didn't feel great today so I played it a bit conservative. Next week is 1 rep max week, and I don't want to exceed my recovery, especially this early in the cycle. I was pretty stressed out about giving a 10 minute presentation today, so that could have played a role in not feeling so great on bench.

I was glad I felt up to doing some lower body accessory work on this day unlike last week. Progress.

Day 3 (Sunday, 5/8/11)

Squat (belt)
2x15xbar
2x5x95
5x135
5x185
5x225
3x5x255

Box Squat (parallel) [belt]
5x135
3x185
3x225
3x265
3x3x295

Speed Bench
3x135
3x165
5x3x195

NG Pullups
6x3x+15

Dips
5xBW
5x+25
3x5x+50

Seated Cable Rows
10x110
10x120
10x130
10x140

Pallof Press
3x5x60 (5 sec. hold, 5 each side)

DB Zottman Curls
8x20's
2x8x30's

Comments: Squats felt pretty shitty warming up. So I stretched my hip flexors some more and did a couple of pelvic rotation "corrections" and heard a couple of pops. I then realized I was having a difficult time getting really tight with 95 pounds on the bar. So I threw a belt on, tightened it as though I was taking a max, and things felt quite a bit better after that.

I was able to do heavier weights this week on squats and more volume with less discomfort. I am on the right track. Overall this was a pretty good week, but I couldn't have done a whole lot more lower body work. Going to keep after the rehab and possibly start working with an active release person within the next few days.

Recovery Week 5

2011-05-08T17:20:00.000-05:00

Day 1 (Wednesday, 4/27/11)

Deadlift
3x5x135
2x5x185
2x5x225
3x5x265

Bulgarian split squat
8xBW
8x25's
6x45's
6x55's
3x6x65's

Ab wheel
6x6

NG Pullups
5x5

Bat wings
5x5x25s

Comments: Going to slowly progress squat and deadlift over the next few weeks and hopefully my back will be fully recovered by the time I get back into heavier weights. If this works out I should be prepared for the August meet, here's to hoping.

Didn't feel particularly good after deadlifts. Rightside of the back hurt pretty good. I took this first deadlift workout back in 19 days for granted and didn't warm-up particularly well and did slow eccentrics trying to give the low back a training effect. Will change my approach as needed.

Day 2 (Friday, 4/29/11)

Fat Bar Bench
5x170
5x190
5x210
5x225
4x235 (slight spot on 5th)
8x190

Incline Bench
8x115
8x125
7x125

Squat
bunch of work w/bar

Bogart Pulldowns
8x100
8x110
8x120
8x130
7x140
7x130

Band Face Pulls
4x10xlight

Comments: Low back was still fairly sore from Wednesday's deadlift workout. My bench work capacity is pathetic. After a couple of max effort sets my incline bench was absolute crap. This needs to change.

Day 3 (Sunday, 5/1/11)

Squat
2x5xbar
2x10x95
5x135
5x185
2x5x225

Box Squat (parallel)
3x135
3x185
3x225
2x3x265

Speed Bench
3x135
3x165
3x185
3x3x195

Dips
5xBW
5x+15
5x+30
5x+50

NG Pullups
5x3x+15

Seated Cable Row
6x130
6x150
6x160
5x170
2x8x150

Pallof Press
2x5x70 (5 sec. hold, 5 each direction)

Reverse BB Curls
8x55
8x65
5x65

Comments: Squats felt fairly shitty but after doing some mobility work from youtube.com/user/sanfranciscocrossfit I felt quite a bit better. Overall a decent week of training coming back from no squatting or deadlifting for 2+ weeks. This is going to take a lot of patience!

Inspiration

2011-04-26T21:04:00.000-05:00

I know my back injury wasn't serious and that I will be back in full force before long. But a little inspiration never hurts:

Recovery Week 4

2011-04-24T14:50:00.001-05:00

Day 1 (Wednesday, 4/20/11)

Bench
5x145 (50%)
2x4x170 (60%)
2x3x200 (70%)
5x3x215 (75%)

DB Bulgarian Split Squat
8xBW
6x20's
6x40's
6x50's
5x60's

Bench w/ 2 stops
5x130 (45%)
5x155 (55%)
3x4x185 (65%)
3x185 (missed 4th)

DB Flyes
5x10x20

Bat Wings (Dan John)
4x5x20's

Pull-throughs
15x100
15x130
15x160
15x180
15x200

NG Pullups
5x5

Ab wheel
4x8

Comments: So I had planned on doing a 10 week raw Sheiko bench program. I had everything written up and after benching my shoulder hurt like hell, the weights moved like shit, and although I probably wasn't completely recovered from my max testing, I could tell this wasn't a good idea. I have had some success with fairly high volume bench, but not as much volume as Sheiko. So I'm trying to figure out what is next, it will take me a few days to recover from this bench workout though.

The lower body stuff went well. It was enough get me sore but didn't bother my back at all. Day by day.

Day 2 (Friday, 4/22/11)

DB Step-ups
5xBW
5x20's
5x30's
2x5x40's

Romanian Deadlift
8x135
8x185
8x225
8x275 (some instability and pain on eccentric)

Stability Ball Pikes
4x10

Stability Ball Pushups
3x8

Bogart Pulldowns
10x100
10x120
10x130
10x120
8x120

Bat Wings
5x5x20's

Band Face Pulls
5x10xlight

Hip Adduction
10x110
10x125
10x140
10x150
10x160

Comments: I understand my back injury a bit more now. The eccentric bothered my back on Romanian deadlifts, and come to think of it, my back has also hurt during the eccentric of squats and dragon flags. Romanian deadlifts will likely be an important indicator exercise. I won't begin to push squats and deadlifts until I get near PR levels (5x385) on RDL's without pain.

Although I went a bit too heavy on RDL's, my back felt decent by Saturday and good by Sunday. I think there is less ego when it comes to accessory exercises and so I have an easier time stopping when it is intelligent to do so.

Day 3 (Sunday, 4/24/11)

Bulgarian Split Squats
8xBW
6x20's
6x40's
6x50's
2x6x60's

Close Grip Pause Bench
5x135
5x165
5x185
5x195
5x205
5x215

Dips
8xBW
8x+15lb

Pull-throughs
10x130
10x160
10x190
10x210
3x10x225

NG Pullups
4x3x+15lb

Dragon Flags
4x5

Seated Cable Rows
6x130
6x145
8x160
10x140

Reverse BB Curls
10x55
6x65

Comments: I have succeeded in the "don't squat or deadlift for two weeks challenge." I hated it, but I think it will be for the best. I was able to get some decent lower body work in this week, hopefully next week can be a bit more productive.

I wanted to work up to a close grip bench with a rep left in the tank. I was hoping to get to 205, and was pleasantly surprised that I hit 215. I'll be starting a Westside inspired bench program next week, will see how it goes.

While I am looking at a meet August 14, I want to be very conservative over the next few weeks. If I can't do the meet, I want it to be because I had to be too conservative in my training and hold myself back rather than because I pushed things too hard, too fast and injured myself, further delaying progress.

Recovery Week 3

2011-04-24T14:35:00.001-05:00

Day 1 (Wednesday, 4/13/11)

Squat
2x5x185
2x5x225
2x5x275 (back didn't feel quite right on 2nd set here)
2x5x315 (tweaked back on last set)

Bench
4x135
2x165
3x1x185

Reverse Hypers
3x8

Comments: I wanted to do at least what I had done a week ago on squat and that turned out to be a bad idea. Coming back from an injury I can't have rigid plans, and I paid for it. Over the next couple of days after this workout my back really tightened up. I went to a sports medicine doctor and found out that it is likely a muscular issue, not a disc issue, and my pelvis was rotated a bit (left hip higher than right) when lying down. I decided to take 2 weeks off from squat and deadlift and see where I end up from that. Focus on accessory work for a bit.

Day 2 (Friday, 4/15/11)

Bench (raw max testing)
3x135
3x165
2x195
1x215
1x235
1x255
1x270
1x280
1x285 (10 pound PR)

NG Pullups
5x5

Seated Cable Rows
6x120
6x140
6x150
3x6x160

Ab Wheel
4x6

DB Fly EQI
20lbx75 sec.

Comments:Was glad to get a 10 pound PR on bench. If I could get to 315 by the end of the year I would be quite pleased. Back feels a bit better after getting some adjustments from a physical therapist to get my pelvis back in alignment, but it is still very tight.

Day 3 (Sunday, 4/17/11)

DB Bulgarian Split Squat
8xBW
6x20's
6x30's
6x40's
2x5x50's

NG DB Bench
4x10x50's

Inverted Rows
4x8

Ab Wheel
4x6

Band Face Pulls
4x10xlight

Reverse BB Curls
10x45
8x55
2x8x65
10x55

Hip Adduction
10x110
10x120
10x130
10x140

Comments: I felt good enough to do a little bit of lower body accessory. I really miss pushing the squat and deadlift, but I care a lot more about what I can do in 2 years than in 2 months.

Friday, Bench raw max test
http://www.youtube.com/watch?v=1CniSYWk2Gw

Recovery Week 2

2011-04-06T20:47:00.004-05:00

Day 1 (Wednesday, 4/6/11)

Squat
2x5x135
2x5x225
2x5x275 [added belt]
3x5x315

Bench
3x195
2x215
1x235
4x1x245 (89%) [last set after holds]
~8 sec. holds
1x275
1x295

NG Pullups
4x5

Hanging Leg Raises
3x5

Seated Cable Rows
6x110
6x130
6x140
6x150
6x140
2x6x130

Ab wheel
3x5

DB Fly EQI
25lbx60sec.

Comments: Back felt ready for a little weight and I was happy to put 315 on the bar. After the accessory work my back felt a little tight, but I don't think I overdid it today. I'll find out tomorrow though. Very eager to see what I can do with deadlift on Friday.

Did a bit more on bench than I had planned but it seemed to be the right amount of work. Will start tapering for my 4/15 raw test now.

Day 2 (Friday, 4/8/11)

Deadlift
2x5x135
2x5x225
5x275
5x315
5x365
5x405
5x425

Bench
4x135
3x165
2x195
4x2x220 (80%)

Abs on GHR
4x8

Bogart Pulldowns
10x100
10x110
10x120
2x10x110

Band Face Pulls
5x10xlight

Hip Adduction
10x110
10x120
10x130
10x120

Comments: Tried abs on the ghr for the first time today. Some guys were doing it and I've become interested in trying some new ab movements since the injury. Anyway, a controlled eccentric on these was very challenging for me, so I plan on throwing these in over the next few weeks.

Deadlifts went a fair amount better than I expected today, on the comeback trail now.

Day 3 (Sunday, 4/10/11)

Bench
5x135
4x165
3x185
4x3x205 (75%)

Front Squat (straps)
5x135
2x5x185
3x5x225
2x3x255

NG Pullups
5x3x+15lb

Front Plank
3x60 sec.

Reverse BB Curls
10x55
3x8x65

Comments: Did a little more on bench than planned because I had good bar speed. Only one more session before I test.

I planned on back squatting today and got up to 225 and the low back just didn't like it. I wanted to get some decent work in and front squats worked fine, good deal. They were a whole lot harder than I remember, the stability was challenging, and my legs felt lethargic.

I tried dragon flags and hanging leg raises for a set each before realizing that my back didn't appreciate either one of them, so I did some ab planks.

Would like to get a little more work in next week for squat/deadlift and hopefully a solid raw bench test day. I'll keep doing all my mobility work, it is definitely helping the back.

Recovery Week 1

2011-03-27T20:42:00.003-05:00

Day 1 (Wednesday, 3/30/11)

Bench
2x215
1x235
1x255 (93%)
1x265 (96%)
5x1x255 (93%)

Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%) [low back not happy, shut it down]

Ab wheel
4x6

Seated Cable Row
6x110
6x120
6x130
6x140
6x150

DB Fly EQI
20lbx105sec.

Comments: Bench went really well, I think pinkies on rings is much more productive. Long pauses and good bar speed, much more like it. Hopefully a good PR in 16 days.

As for squats, the low back is just going to take some time.to recover. I'm looking toward a competition in mid-August now instead of early June.

Day 2 (Friday, 4/1/11)

Incline Pause Bench
5x135
5x145
5x155
5x165

Squat
5x5x135

Deadlift
5x5x135

External Rotations
2x10x5

Bogart Pulldowns
10x100
10x110
10x120
3x10x110

Comments: I think if I can get my incline press up to a decent level it will really help my bench. Going to squat and deadlift consistently but keep the weights as light as I need to until I recover more.

Day 3 (Sunday, 4/3/11)

Floor Press w/chains
3x195
3x195+25lb
3x195+50
3x195+75

Squat
2x5x135
2x5x185
3x5x225

Bench
5x135
4x165
3x195
5x2x225 (82%)

NG Pullups
4x5

Reverse BB Curls
2x8x65
8x55

Supinated Band Pullaparts
4x10xmini

Comments: I was happy to hit a 5x175 and now 3x195 on the floor press with chains this cycle. I wanted to get a little more bench work in so I have a bit more fatigue before I start my taper next week.

On squat I really focused on keeping the bar even, keeping my hips moving in line (not shifting to the right hip), and keeping my head moving straight up and down (rather than shifting to the left, counterbalancing the shift to the right hip). I think squatting just a bit below parallel will also be better for my back and remaining as evenly balanced as possible. I tried squatting with a narrow stance (shoulder width, knees tracking straight ahead) to see if I have less of a tendency to shift toward my right hip, turns out I do it even more.

I figured pullups would bother my back, turns out they don't, cool.

Week 6 of 16

2011-03-23T22:29:00.002-05:00

Day 1 (Wednesday, 3/23/11)

Bench
2x205
1x225
7x1x245 (89%)

Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x2x395 (80%) [belted]

~20 min. break

Squat
1x3x270 (55%)
1x3x320 (65%)
4x3x370 (75%)

Seated Cable Rows
8x100
8x110
8x120
8x130
2x8x120

Hanging Leg Raises
4x5

DB Fly EQI
20lbx90sec.

Hip Adduction
3x15x110

Comments: So I moved my bench grip in after the first or second set at 245 to pinkies on rings (I have been using middle fingers on rings). This grip felt both stronger and easier on the shoulder, win! I wanted 5 solid singles at around 90% and ended up with 7, overall a good bench day.

The best I can figure it I strained a muscle in my upper back 1.5 weeks ago when I suit squatted. The upper back still didn't feel 100%, but quite a bit better than last week Sunday. I had tweaked my right low back though on Sunday and that was talking to me a fair amount today. I debated skipping my second round of squats but figured I'd only stop if I felt some real pain and I remained clear of that. During the second round I started to really dial in my form. I was using a focal point that made me look up throughout the squat which helped me lock my upper back in position, I was lowering more aggressively during the last 1/4 of the rep which gave me good stretch reflex, and I felt really tight, solid, and stable throughout. Now if I can start using this technique when I put the suit on I'll be in business.

I'm thinking the plan will be to get through a high volume squat week this week (half-way there already), another high volume week next week, then take a deload week on all 3 lifts. This will put me at 7 weeks of raw training for squat and deadlift (8 weeks of bench), 1 week deload, then 6-7 weeks training in squat suits. I want to be very fresh before I start working in the gear, but I want to get closer to the gear work before I take weight off the bar. Hopefully I can get my body to cooperate and get me there.

Day 2 (Friday, 3/25/11)

Deadlift
1x5x295 (50%)
1x4x350 (60%)
1x1x350 (60%) [right low back sore, must be causing muscular inhibition because this weight was moving SLOW, shut it down]

Incline Pause Bench
5x135
5x145
2x5x155
5x145

Band Face Pulls
4x12xlight

External Rotations
3x10x5

Comments: I have been working through a decent amount of pain the last few sessions and it caught up to me today. I tweaked my right lower back while squatting on Sunday with a lot of upper back pain. Although I made it through Wednesday's squats reasonably well, my body would not cooperate today. For whatever reason, 60% felt like 85%+ so I figured there was no reason to risk further injury and shut it down. It was pretty damn hard to focus on anything after this, it was very difficult for me to call a workout like this. Now I just have to see if I can recovery quick enough to compete in early June, otherwise there is a meet August 14 in the Twin Cities that I could do.

Day 3 (Sunday, 3/27/11)

Floor Press w/chains
5x185
5x185+25lb
5x185+50
3x185+75

Pull-throughs
20x70
3x20x100

Bench
4x135
3x3x165
2x2x195 (70%)

Leg Lowering
3x8

External Rotations
2x10x5

Comments: So I've done a lot of stretching of both hip flexors, especially the affected side. I've also done some foam rolling and the back hasn't loosened up considerably. So I thought it would be best to remain very conservative until Wednesday and if I feel good go through the warm-ups and see what happens. If I can get my crap together by week 8 I will plan on competing in June. A total shit week but I'll try to get some positive momentum back. Although the optimistic in me is thinking, well bench went pretty well.

Week 5 of 16

2011-03-16T21:11:00.002-05:00

Day 1 (Wednesday, 3/16/11)

Bench
3x215
2x225
1x245
3x225
2x235
2x1x255 (93%)

Squat
1x5x250 (50%)
2x5x295 (60%)
2x5x335 (68%) [added belt]
3x5x345 (70%)

Seated Cable Rows (wide-grip)
4x10x100

DB EQI
20lbx80sec.

Hip Adduction
110x15, 15, 11

Comments: Some long pauses on bench today, including the 255 sets, almost paused too long and missed the 2nd single.

Back is still absolutely thrashed from suit squats Sunday, just too much volume. When I unracked 250 it hurt like hell. I went high bar and suffered through all the sets, started 10 pounds lighter than the weight I was scheduled to do but the sets kept getting easier. I'll keep rolling my upper back and try to get it to speed up its recovery.

From what I understand the Badger Open will be 2 weeks earlier than I had planned for. I am abandoning my second week of suit squatting and deadlifting and I will get back to a raw cycle. The plan now is to focus on raw work then do a competition cycle with gear about 6 weeks out.

Day 2 (Friday, 3/18/11)

Incline Pause Bench
5x135
5x145
5x155
5x145

Deadlift
1x5x290 (50%)
2x4x345 (60%)
2x3x405 (70%)
5x3x440 (75%)

Band Face Pulls
4x8xlight

Dragon Flags
4x5

External rotations
3x10x4lb

Comments: Look forward to the day when I can do an easy set of 5 with 225 on incline bench, for now 155 for 5 reps is pretty hard, awful.

Upper back wasn't happy during deadlifts today, but the form was tight and it was easy enough. Skipped snatch grip deadlifts to hopefully speed up recovery.

Day 3 (Sunday, 3/20/11)

Floor Press w/chains
5x180
5x180+25lb
5x180+50lb
3x180+75lb

Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x3x370 (75%) [last 3 sets belted]

Pin Bench at chest (pin 7)
2x1x185
4x1x205 (75%)

Reverse grip curls
10x55
70x10, 8, 8

Supinated band pullaparts
4x8xmini

Comments: Same old story, upper back hasn't recovered yet. Today was the day I decided to really lock my upper back in for all sets of squats and focus on a consistent "gaze point" throughout each rep. Probably should have gone high bar and just worked around it but I was feeling pretty stubborn.

I bought Josh Bryant's ebook and he is a big proponent of the "dead bench" as he calls it. Just a pin bench at chest level without an eccentric. So it looks like he starts his clients at 75% for 4-6 singles after several other bench exercises. This was fairly hard and I think I'll keep them in for a few weeks and see what happens.

If the upper back isn't recovered I'll be doing something I haven't done in a long time, take the bar off my back for a few days, maybe even the whole week.

Week 4 of 18

2011-03-09T19:46:00.004-06:00

Block 1, Week 4

Day 1 (Wednesday, 3/9/11)

Bench
3x215
2x225
1x235
3x225
2x235
1x245 (89%)

Squat
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
2x3x395 (80%) [belted]
3x2x420 (85%) [belted]

NG Pullups
5x5

Ab Wheel
4x7

Seated Cable Row
8x105
8x115
8x125
2x8x115

DB Fly EQI
25lbx45sec.

Hip Adduction
2x15x110

Comments: This was my second session with the new squat technique and today was a bear. It could just be that using slightly different muscles than usual meant for slower recovery from the last session. In fact, that is what I shall assume. I am eliminating the double squat session on this day (week 4, day 1) when I am doing suited squats later in the week. Judging by past suited weeks I think this will be a much better approach.

I got some good long pauses in today on bench, anxious to see in the next few weeks what progress has been made.

In the deadlift suit on Friday, and the squat suit on Sunday, looking forward to handling a bit of weight.

I spotted an article on Elitefts that I really liked: http://articles.elitefts.com/articles/rehabilitation/did-you-know-youre-dysfunctional/. Mike Robertson has a scapular stabilization protocol that includes Y's, T's, and I's. I've done about 15 sets of I's since this time last night when I first read the article, they hit the lower traps so well and feel really good. I want to be more aggressive in trying to fix my hip and shoulder so they are 100% and aren't any kind of consideration. I think quicker progress will be made when I get to this point.

Day 2 (Friday, 3/11/11)

Incline Pause Bench
5x135
5x145
5x155

Suit Deadlift
1x4x290 (50%)
1x3x345 (60%)
1x2x405 (70%)
*add suit (35 Inzer Max DL)
1x2x465 (81%)
2x2x505 (88%)
2x2x520 (90%)

Deadlift w/35's (suit bottoms)
3x395
3x435
3x465 (81%)

Dragon Flags
3x5

Band Face Pulls
4x12xlight

Bogart Pulldowns
5x10x100

Comments: So deadlifts went really well after I got my upper back in a better position and took the tape off my hands. Last cycle I did 2 sets of doubles at 525 and I think that was available and quite a bit more today. I decided to put some pulls w/35's as a second movement on suit deadlift days to give myself some good bottom end work. I was hoping to hit a triple around 440 on these, but I ended up just 20 pounds shy of my raw 3 rep PR.

The plan as now is to move the raw max I'm working off up 10 pounds (585) and suited max 20 pounds (595). For suit work this will put me at 4x2@505-535 (would really like 2 or 3 doubles at 535), and 3x1@535-565 (I'll consider taking 1 or 2 singles at 565 if warranted).

Going to put incline bench in place of the shoulder killer that is known as 4 sec. pause DB bench. I've always sucked at inclines and I'm going to dedicate myself to getting better on these.

Day 3 (Sunday, 3/13/11)

Loose Suit Squat (42SC, straps up)
5x225
4x275
3x315
2x365
1x405
*add 42SC, straps up
2x475
5x3x525 (80%)

Floor Press w/chains
5x175
5x175+25lb
5x175+50
3x175+75

NG Pullups
5x3+20

MG Bench
4x135
3x3x165

Comments: I tried to use my "new form" on the first couple sets of suit squats and I felt I was being pulled forward. If this is happening with 80% then it will surely happen with 90%+, so the last 3 sets I went back to my usual form. I was too tentative on the descent but overall this was a good first week back in the suit.

I deloaded a bit on floor press this week, did 3 reps with my top weight (last week) instead of 5 reps. Will build my 3 rep max over the next few weeks on these. Good week, getting there.

Friday Suit Deadlift 2x2x505, 2x2x520
http://www.youtube.com/watch?v=_bQBvsDT7cA

Sunday Suit Squat 5x3x525, last 3 sets
http://www.youtube.com/watch?v=TXZ2jfS3i5o

Tentative Suit Squat Schedule

2011-03-06T22:15:00.003-06:00

All suit training will be straps up

Block 1:
Week 4: 5x3x495-525 (75-80%) [42SC]
Week 5: 4x2x560-580 (85-88%) [40SC] (5x3x75% 4 days before)

Block 2:
Week 4: 5x3x525-545 (80-83%) [42SC]
Week 5: 3x1x590-620 (90-94%) [38SC] (ideally 2-3 sets @620, do a double if justified)

Block 3:
Week 4: 5x3x525-545 (80-83%) [42SC]
Week 5: 1x590, 620, 640 [38SC]
Week 6: 1x590, 620 (opener) [38SC] 2 weeks out

Notes: My planned opener is 617, going to open a bit more conservatively than last meet. This schedule allows me to hit my opener on 3 separate occasions in the competition suit which I think will be a big positive [this might be a very good reason to continue opening more conservatively, around 94%]. The idea in block 3, week 5 is to hit something between my opener and 2nd attempt.

Week 3 of 18

2011-03-04T20:48:00.002-06:00

Block 1, Week 3

Day 1 (Wednesday, 3/2/11)

Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x3x395 (80%) [belted]

Bench
4x205
3x215
2x225 (82%)

Squat
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
4x2x395 (80%) [belted]

NG Pullups
5x5

Ab Wheel
3x8

Seated Cable Rows
8x100
8x110
8x120
2x8x110

Comments: I am trying to figure out what is best on Week 3, Day 1 of this program for squat. The program calls for 5x3@80%, followed by 5x5@70%. I'm thinking that volume gets in the way of what I do 2 days later on deadlift, 5x3@80% (which is not what the original program calls for). So I'm trying to up the intensity and reduce the volume dramatically for the second round of squats. It worked fine today but boy was my hip pissed. I think a change in squat technique is necessary. My hip is really paying the price from wide stance squatting and sumo deadlifting at a high volume. I will try a medium width stance (shoulder-width) and not open the knees. Hoping this goes well on Sunday, I think it has real potential.

Day 2 (Friday, 3/4/11)

Deadlift
1x5x290 (50%)
2x4x345 (60%)
2x3x405 (70%)
5x3x460 (80%)

Bench
1x4x135
3x3x165

Snatch Grip Deadlift
5x225
5x265
3x5x295

Bogart Pulldowns
4x10x100

Band Face Pulls
4x10xlight

Dragon Flags
4x5

Comments: This deadlift session is always a butt kicker for me. Form is becoming very dialed in. Now just have to do the same thing in a suit.

Day 3 (Sunday, 3/6/11)

Floor Press w/chains
5x175
5x175+25lb chains
5x175+50lb
5x175+75lb

Squat (no belt)
1x5x250 (50%)
1x5x295 (60%)
2x5x345 (70%)
5x4x370 (75%)

DB Bench w/4 sec. pause (neutral grip)
5x50
5x60
5x70
4x5x75

NG Pullups
4x3x+20lb

Reverse BB Curls
70x8, 7, 7

Comments: So I've worked my way up from 5x155+75lb chains on floor press the first week to 5x175+75lb chains today. The plan is to take a deload next week, then start working my way up with 100 pounds of chains. I felt pain in my left shoulder just to the right (medial?) to my anterior deltoid, especially during dumbbell bench. I'll do some soft tissue work here and see if that helps the shoulder.

First day with the new squat technique went really well. Moved my stance in to shoulder width and I'm not opening the knees very much (tracking more straight in front of me). I think this will be easier on my left hip and already feels stronger. Awesome!

Friday Deadlift 3x460
http://www.youtube.com/watch?v=WeesKz4hD8g

Sunday Squat 4x370
http://www.youtube.com/watch?v=v7VGxwXJoBA

Week 2 of 18

2011-02-26T10:19:00.002-06:00

Block 1, Week 2

Day 1 (Wednesday, 2/23/11)

Bench
4x195
3x205
2x215
4x215
3x230
2x2x247.5 (90%, misload + 2.5)

Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x2x395 (80%) [belted]

NG Pullups
5x5

Squat (no belt)
1x3x270 (55%)
1x3x320 (65%)
4x3x370 (75%)

Ab wheel
4x6

Supinated band pullaparts
5x10xmonster mini

Comments: Squats slowly but surely are coming along. And bench went well. When I first started Sheiko I was working off a 385 squat max and double squat sessions were fun, now that I'm working off a 110 pound higher max (495), I don't associate the same pleasant feelings with double sessions.

Day 2 (Friday, 2/25/11)

Deadlift
1x5x290 (50%)
2x4x345 (60%)
2x3x405 (70%)
5x2x460 (80%)

Bench
1x4x135
2x3x165
4x2x195 (70%)

Snatch grip Deadlift
5x225
5x5x285

Bogart Pulldowns
12x90
12x100
8x110
8x100

Dragon flags
4x5

Band Face Pulls
4x12xlight

Comments: I think my deadlift form right now is better than ever. I have my hips a little higher and I am using the bar to pull myself into position forcing everything tight. As for keeping my upper back locked in, I am finding it more productive to look straight ahead than look up . . . it seems easier to continue extending as I break the bar off the floor if I am not at "end range" extension at the start of the pull (note: Eriek Nickson is the best I have seen at this).

And a little rant: I'm going to stop writing "pause bench" in my log, because every time I bench now I pause it. I got in the habit of writing pause bench when I was doing RTS and there were 10,000 variants of bench exercises including touch and go and soft touch bench. So when I write bench, it means I am doing the competition exercise, not using some variation of the competition exercise.

Day 3 (Sunday, 2/27/11)

Floor Press w/chains
5x165
5x165+25lb chains
5x165+50lb
5x165+75lb

Squat (no belt)
1x4x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
6x3x370 (75%)

DB Bench w/4 sec. pause (neutral grip)
5x50
5x60
3x5x70

Squat (no belt)
1x3x270 (55%)
1x3x320 (65%)
4x2x370 (75%)

NG Pullups
6x3x+15lb

Reverse BB Curls
3x10x65

Comments: Floor presses were a bit harder than they should have been but Wednesday was a difficult day on bench. Squats are finally coming back, handling the volume much better now. Overall it was a good week.

Week 1 of 18

2011-02-20T18:02:00.001-06:00

Block 1, Week 1

Day 1 (Wednesday, 2/16/11)

Pause Bench
4x205
3x215
2x225
4x215
3x225
2x2x235 (85%)

Squat
1x5x250 (50%)
2x5x295 (60%)
5x5x345 (70%) [last two sets belted, HARD]

NG Pullups
5x5

Ab wheel
4x6

Supinated band pullaparts
5x10

Comments: Squats were pretty damn hard today. The calve injury still has some healing to do which probably has at least a little something to do with squats being hard. Also it seems like after the narrow stance, high bar squatting it takes a couple of sessions to get my form back. Benching went well. I have to pay more attention to my stance, I tend not to tuck my right leg back as far as my left leg.

Day 2 (Friday, 2/18/11)

Pause Bench
2x4x135
3x3x165 (60%)

Deadlift
1x5x290 (50%)
2x4x345 (60%)
2x3x405 (70%)
5x3x430 (75%)

Snatch Grip Deadlift
5x225
3x5x275

Band Face Pulls
5x12xlight

Dragon Flags
4x5

Comments: Even the really light bench technique day seems to irritate my left shoulder a little. Going to keep after it, I may be arriving at a solution (more external rotation in a palms up position, mostly using short bands just above elbows).

Deadlift form felt tight, just wasn't used to this much volume. Erectors felt smoked.

Day 3 (Saturday, 2/19/11)

Floor press w/chains
5x160
5x160+25lb chains
5x160+50lb
5x160+75lb

Squat (no belt)
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x3x370 (75%)

4 sec. pause DB bench
5x50
5x60
2x5x70

NG Pullups
5x3x+15lb

Reverse BB curls
3x10x60

Comments: I moved this session up a day because I was worried the winter storm on Sunday would prevent me from being able to go to the gym. There was rumor that the city snow plowing crew would go on strike. Although it turned out I could have trained today, I think the extra day of rest after my first week will be beneficial.

I'm liking the floor presses w/chains, so far so good. Similar enough to the competition exercise that I anticipate good carryover without being so similar that it confuses my competition exercise movement pattern (like reverse band bench and board benching seems to do).

Squats were hard today but I knew they would be on less rest. I was glad to get through them without a belt. Overall a good first week.

I'm not going absolutely ape shit on the accessory work because: (1) I might be getting smarter; (2) I know it is staying the same for ~12 weeks and I'm not in a huge hurry to push it to the limit. I'm going to guess (2).

Transition

2011-02-06T16:35:00.007-06:00

Session 1 of 5 (Friday, 2/4/11)

3+ sec. Pause Olympic Squat
1x4x250 (50%)
4x4x295 (60%)

Incline Pause Bench
5x95
5x115
3x5x135
3x155

3 Stop Pause Bench
3x125
3x135
3x150

NG Pullups
5x5

Dragon Flags
4x5

Band Face Pulls
4x10xlight

Comments: Love the pause olympic squats, they are hard with very little weight. I suck at inclines even more than I remembered, I am going to make these my primary bench accessory exercise. I thought the 3 stop pause bench would really improve my stability, but they don't feel as though they will do what I hoped, I'm not going to use them for now. Didn't really consider training on Wednesday, we were getting 11 inches of snow that day, bus system was down, school was closed, and I figured I could use the extra rest.

Session 2 of 5 (Sunday, 2/6/11)

Snatch Grip Deadlift
5x135
5x185
5x225
5x245
5x265
5x285
2x5x305

4 sec. Pause DB Bench
5x45
5x55
5x65
5x70

Pause Bench
5x135
4x165
3x3x195 (70%)

Supinated Band Pullaparts
6x10xmini

Comments: Once I re-learned how to use straps, snatch grip deadlifts went pretty well. It had been about 8 months since I had used them last and I forgot you need to go from underneath the bar, what a dummy! I am planning on using this as my primary deadlift accessory exercise. Since I have said what my primary bench and deadlift accessory exercises will be, I might as well write my primary squat accessory exercise as well: the squat.

Session 3 of 5 (Wednesday, 2/9/11) [begin bench training]

Pause Bench
4x195
3x205
2x215
4x205
3x215
2x2x225 (82%)

2+ sec. Pause Olympic Squat
4x250 (50%)
4x295 (60%)
4x4x320 (65%)

NG Pullups
5x5

Ab wheel
4x6

Supinated Band Pullaparts
5x10

Comments: I felt ready to start bench training again so today marked the first day of the new program. So far so good, got some good long pauses in and we'll see how the next couple weeks go, I'll get up to doubles at 245 on my last sets in 2 weeks. I should take a picture of how red my face gets by the last rep on my pause squats, fun stuff.

Session 4 of 5 (Friday, 2/11/11)

Pause Bench
1x4x135
2x3x165
2x2x195 (70%)

Deadlift
5x290
4x345
3x3x405 (70%)
*add suit (35 Inzer Max DL)
1x455
1x475
1x495
1x515 (90%)

Snatch Grip Deadlift
5x225
3x5x275

Dragon Flags
3x6

Band Face Pulls
6x10xlight

Comments: Got some light technique work on bench, I think doing this mid-week will be productive. I also tried a couple of deadlift suits. I got the 46 Metal King Deadlifter on without much issue but it was extremely tight. There was no way in hell I was getting down to the bar, couldn't even open my knees in it. It felt a lot more like a squat suit. The Inzer was much better, and that is the suit I intend to put my energy into as my prep for this meet. I probably could handle a size smaller but this will be great for now.

Session 5 of 5 (Sunday, 2/13/11)

Floor Press w/chains
5x155+25lb chains
5x155+50lb chains
5x155+75lb chains

2+ sec. Pause Olympic Squat
4x250 (50%)
4x295 (60%)
4x4x320 (70%)

4 sec. Pause DB Bench
5x45
5x55
5x65
5x70
5x65

NG Pullups
4x3x+15lb

Pendlay Rows
3x8x135

Reverse BB Curls
3x10x55

Comments: First week of the new bench program went well. And I feel ready to jump into my squat and deadlift program next week. I think I'll keep the pause Olympic squats in the mix for this program. After being videoed on the first work set I noticed I wasn't keeping my upper back posture as well as I should. On the next sets I focused more on keeping my back tight out of the hole and it really seemed to stimulate the back in a way that is similar to the deadlift. For that reason I'll do this exercise as a second movement on Sundays, but not on Wednesdays to ensure I'm fresh for Friday deadlifts.

Sunday 2/6 Snatch Grip Deadlift: 5x305
http://www.youtube.com/watch?v=_3RUZgjauXw

Sunday 2/13 Pause Olympic Squat: 4x320
http://www.youtube.com/watch?v=V8PrIzvJo8A

The Deadlift, 600 and beyond

2011-02-05T08:12:00.003-06:00

Now is the time for my deadlift to take off. It was nearly 15 months ago when I pulled an ugly 540 for the first time as I was just starting to pull in a suit. I missed 584 at the last meet by an extremely narrow margin. My resolve to pull a smooth 600 at the meet in June is strong, now what do I need to do:

I need to improve my starting position. High hips, stretched chest, locked upper back, open knees. I tend to drop my hips when I feel I'm getting little pop out of my suit. I've been pulling in a loose suit for awhile now, it is time to get use to a suit that gives me something off the ground. I need to increase my upper back strength so that I can maintain my positioning as I initiate the pull, that is where snatch grip deadlifts and other accessory work come in. As for open knees, I need to do mobility drills so this positioning first becomes possible, then becomes "comfortable."

Thanks to the people who have patiently helped me with my deadlift. Eriek has been amazingly helpful over the last couple of months.

Here is an article that highlights the changes that need to be made:
http://www.elitefts.com/documents/strong_deadlifts.htm

And Belyaev really showcases the set-up changes I need to make. Note when he sets his back and gets his hips in position he drops his hips minimally, the movement is not sudden, it is calculated. His upper body and lower body are moving in conjunction with one another:

Badger Open Training Cycle

2011-02-03T21:56:00.002-06:00

I'm putting together my training cycle and figured I'd write something about it for future reference. Although the meet isn't scheduled yet, I imagine I'll have 17-18 weeks to prepare. This gives me three 5 week blocks potentially a deload week in there somewhere and a taper, perfect.

Squat: I'll continue working off a Sheiko #37 template with a 495 raw max, 657 suited max. During week 5 of the first block I'll put my loose suit on and with straps up I'll do 5x3x80-85%. During the second block I'll get in the loose suit in week 4 doing triples and then in week 5 I'll put the medium suit on and do 3-4x2x85-90%. In the third block I will do a week in the loose suit with triples, a week in the competition suit working up to ~645, between first and second attempts (3 weeks out), and my opener in the competition suit (2 weeks out).

Bench: I will emphasize raw bench for about 12 weeks, then get in the bench shirt for about 5 weeks. Hopefully after the raw cycle I will have built enough strength to handle the Katana. During the raw cycle I will do a "heavy," "medium," and "light" day. The "heavy" day will be pause bench, the "medium" day close grip bench, and the "light" day incline bench and bench w/3 stops on way up. I'll rotate among 4x5, 4x4, and 4x3, starting quite conservatively in the first 3 week block. During my competition cycle I will continue to press 3 times a week, Wednesday shirt bench, and Friday and Sunday will be unequipped pause bench, 2-3 reps at 80-85% for the most part. I find this helps reinforce the shirt groove, fairly long pause and then press in a straightish line--break the tendency to start pressing toward my face right off the chest.

Deadlift: I plan to use the following progression:
Week 1: 5x3@75%
Week 2: 5x2@80%
Week 3: 5x3@80%
Week 4: 4x2@85-90% (suit)
Week 5: 3x1@90-95% (suit)

I'll start off a 575 max and try to add weight each block. I probably won't hit anything heavier than about 550 in this training cycle leading up to the meet. This will get me in a deadlift suit 6 times before the meet. I'm going to be using a tighter deadlift suit, either an Inzer Max DL or a Metal King Deadlifter so I'll need a decent amount of practice. During my third block I'll likely do singles in the deadlift suit twice. At three weeks out I'll work up to something between my first and second attempts, probably somewhere around 550-555, then my opener at two weeks out. Also, I'll do sets of 5 with snatch grip deadlifts each week trying to build the upper back so it is more solid at the start of the pull. The progression will look something like this.

Week 1: 5x5
Week 2: 4x5 +10-15lb
Week 3: 3x5 +20-30lb
Week 4: 5x5 (90% of week 1)
Week 5: 5RM

USAPL Wisconsin State Meet

2011-01-30T08:21:00.003-06:00

Squat: 633x, 633, pass
Bench: 308, 330, 341x
Deadlift: 523, 562, 584x
Total: 1526 (33 pound PR)
Weight: 198.3 pounds
Wilks: 442

Best I can figure being sick the last week compromised my balance on my first squat. Warm-ups felt solid, so I didn't think it would be necessary to lower my squat opener. I tried to be very aggressive in the descent, probably too aggressive. Wasn't as scary as I figured it would be, must I strained my calf pretty good in the process. I was scared as hell of taking it again, especially not feeling 100% with the calf screwy. When I walked it out it didn't feel like there was any way I was getting the weight, so I went back to focusing on getting my technique as dialed in as possible and was able to grind it out. I passed on my third because I didn't want to take any more chances with the calf and I didn't figure I had any more weight in me anyway.

I hit 5 pounds more on the bench than I had in the 42 Fury in the gym, and I was ridiculously close to bettering that by 16 pounds. I misgrooved the 3rd attempt on the way up and hit the rack. Have to continue working on pressing in a more straight line and just getting stronger in general obviously.

So freaking close to a 33 pound meet PR on deadlift, but at least I got 562 out of the way which I missed on my 3rd attempt at the last two meets. Looked like I allowed 584 to get a bit away from me and that is why I lost my grip. So it looks like the high volume, high intensity work in the suit, with a 4 week taper worked reasonably well.

I think I learned an important lesson during this meet. Some people will say that gym lifts don't matter, it only matters in the meet. There are some different ways to take this statement, two immediately come to mind: (1) meet lifts are what matter because they are evaluated by judges; (2) meet lifts are what matter because you are lifting on a designated day. I had thought for awhile only (1) was important. If I did a lift in the gym that was executed to competition standards I considered it a PR. I think about this a bit differently now that I have incorporated (2) into my thoughts on meet lifting. I was sick leading up to the meet and if I was looking to do a test day I would have postponed it by two weeks. Lifting in a competition doesn't afford this luxury so it is about figuring out how to do your best given the circumstances. I think I did reasonably well at accomplishing that task.

Thankfully I only have 4.5 months until the next meet.

http://www.youtube.com/watch?v=XDqKXPp6QnQ

Week 31 of 31

2011-01-26T21:24:00.004-06:00

Taper, Week 2 of 2

Day 1 (Wednesday, 1/26/11)

Squat (belt)
1x4x250 (50%)
1x3x295 (60%)
3x2x345 (70%)

Pause Bench
1x4x135 (50%)
1x3x165 (60%)
3x2x195 (70%)

Deadlift
1x3x280 (50%)
1x2x335 (60%)
3x1x390 (70%)

Comments: Everything felt light and fast as it should. Caught a cold Monday morning and trying to finish it off before the meet. All that's left is to wait and then perform.

Thursday, 1/27/11 [weight: 199.6]

I felt like I was getting over my cold yesterday and then woke up this morning and felt like crap. If I have to compete sick, so be it but I'd really like to kick this cold before Saturday. Whatever I'd lose from being sick I'll regain by being really pissed off about being sick.

Friday, 1/28/11 [weight: 198.4=90.0kg]

Still have some symptoms from the cold, but I'm definitely better than yesterday. Hopefully tomorrow I'll be close to 100%, would be handy to be able to breathe.

Week 30 of 31

2011-01-19T20:41:00.003-06:00

Taper, Week 1 of 2

Day 1 (Wednesday, 1/19/11)

Shirt Bench (42 Fury)
5x135
3x165
2x195
1x225
*add shirt
2x255
1x285
*w/commands
1x310 (planned opener)
1x315 (new planned opener)

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
4x3x370 (75%)

Seated Rows
3x15x100

Supinated Band Pull-aparts
3x10xlight

Comments: Benched well enough that I'm going to move my bench opener up 2.5kg, cool. Going to taper a little slower on bench than I had initially intended, I'm feeling a bit too fresh right now.

Suit squatting has been smoking my upper back, man it made squats a lot harder than they should have been today. For that reason I didn't do too much accessory work, want my back to be fresh on meet day.

Day 2 (Friday, 1/21/11)

Deadlift
5x280
4x335
3x390
3x2x415 (75%)

Pause Bench
5x135
4x165
3x195
4x2x220 (80%)

Band Face Pulls
2x10xlight

Supinated Band Pullaparts
3x10xmini

Comments: Upper back still feels pretty smoked from Sunday's suit squatting.

Day 3 (Sunday, 1/23/11)

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
3x3x345 (70%)

Pause Bench
5x135
4x165
3x190
3x2x205 (75%)

Dragon Flags
3x6

Supinated Band Pullaparts
4x8

Comments: Upper back feels like it is finally recovering, although it is probably a couple of days from fully recovering. Only one more session of this boring stuff.

Planned Openers:
SQ: 287,5kg (633lb)
BN: 142,5kg (314lb)
DL: 237,5kg (523lb)

2 Week Taper into Competition

2011-01-15T09:45:00.010-06:00

30 of 31
Day 1 (Wed)                        Day 2 (Fri)                                         Day 3 (Sun)
SQ: 3x3x75%                      DL: 3x2x75%              SQ: 3x2x75%
BN: opener (once/twice)    BN: 3x3x75%                                      BN: 3x2x75%
                                          cut assistance volume in half

31 of 31
Day 1 (Wed)            recovery work throughout the week
SQ: 3x2x70%
BN: 3x2x70%
DL: 3x1x70%
minimal assistance

Week 29 of 31

2011-01-15T09:08:00.005-06:00

Block 6, Week 6

Day 1 (Wednesday, 1/12/11)

Shirt Bench Eval (42 Fury)
4x135
3x165
2x195
1x225
*add shirt
2x255
1x285 (touched)
*w/commands
1x305
1x315
1x325

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
3x3x370 (75%)

Seated Cable Rows
3x15x100

Comments: The evaluation on shirt bench went well. All the reps were clean, albeit not all were easy. Although the 325 wasn't executed as well as possible (I didn't press in a straightish line, caught myself pressing it toward the rack and straightened out the bar path at "midpoint"). So, the point is, if I execute everything properly, something in the 336 neighborhood should be attainable.

I was surprised how far my upper back was from being recovered (from suit squatting 3x1x595 on Sunday). The reps were easy so I didn't think recovery would be an issue. The most I was going to do today was 5x3@75% so cutting it a couple of sets short on the week I do my opener is fine. I did some cable rows to get some blood flowing and speed up recovery.

I've been thinking on my suit squats as I drop into the hole I don't keep my upper back tight enough. As a result, I have to regain tightness as I start the ascent and this is probably why my upper back gets so trashed from squatting heavy. Momentum is throwing my upper back forward, I have to tighten it and move it back into position.

Day 2 (Friday, 1/14/11)

Deadlift
1x5x225
1x4x315
1x3x365
1x3x405
3x2x455 (82%)

Pause Bench
5x135
4x165
3x195
3x220 (80%)
3x2x235 (85%)

Seated Cable Row
5x135
5x5x155

Dragon Flags
3x8

Band Face Pulls
3x15xlight

Comments: The original plan was to hit my opener today on deadlift. When I realized the deadlift was overreached and it was time to deload I was a bit concerned. Well today I went a little heavier than I had planned but did a fair amount less volume than planned. The plan was 5x3x415 (75%). The way 455 moved gave me some confidence, and it also accomplished continuing the taper. I didn't do my usual work-up on deadlift because I was working on the same platform as someone and giving him a couple of technique tips before the meet. Believe it or not, I don't think I will explode if I don't make 10% jumps to my top weight.

I plan on going back to benching 3 days a week this week and the next just to get a little more technique work. The volume will be very low and the percentages will get lower as well. Sunday will be 3x2@80%. Hit my opener once or twice on Wednesday, then Friday 3x3@75%, Sunday 3x2@75%, and Wednesday meet week 3x2@70%.

Day 3 (Sunday, 1/16/11) [weight: 199.4]

Suit Squat (38 SC)
5x225
4x275
3x315
2x365
1x405 (felt hard, like ~90% instead of 82%)
*add suit
2x455
1x525
1x585
1x635 (opener, easy)

Pause Bench
5x135
4x165
3x195
6x2x220 (80%)

NG Pullups
3x8

Bogart Pulldowns
3x8x100

Comments: Suit squatting went really well, I was really aggressive on the 635 and it came up easy. I did more volume than I had planned on bench, felt good today. I was watching a John Bogart video and he talked about how mimicking the upper body position of the bench and pulling the scapulae down and back on pulldowns really helps him pull the bar down in a shirt. Cool, I need that.

Sunday Suit Squat, 635
http://www.youtube.com/watch?v=IYVu-HVkSz4

Week 28 of 31

2011-01-05T21:21:00.003-06:00

Block 6, Week 5

Day 1 (Wednesday, 1/5/10)

Shirt Bench (42 Fury)
5x135
4x165
3x195
2x1x225
*add shirt
2x255
1x285
6x1x305 (last 5 with commands)

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
5x3x370 (75%)

NG Pullups
6x6

Ab Wheel
4x8

Prone Trap Raise
3x12x4

Comments: My first 3 sets on bench I was stalling out RIGHT before locking out. I was told the bar was arcing back, I'd almost pause and then lockout the weight straight up. When I tried to press the bar in much closer to a straight line on my 4th set the weight went up MUCH smoother. This is a very important mechanical change.

Squatting with a bruised hip flexor kind of sucks, damn straps down squatting to hell.

Day 2 (Friday, 1/7/10)

Suit Deadlift
4x280
3x335
2x390
1x445
*add suit
1x485
2x1x515 (hard!)

Deficit Pushups w/chains
1x10
1x10x+22lb
2x10x+44lb

Seated Cable Rows
6x5x150

Dragon Flags
4x10

Band Face Pulls
5x10xlight

Comments: I am a little overreached on deadlift, 515 is a weight that should be fast and easy, even when in a state of fatigue. But I lost my upper back tightness on the first set and the second set had no pop. No need to hit my opener next week, time to deload NOW.

Day 3 (Sunday, 1/9/10)

Suit Squat (40 SC)
5x225
4x275
3x315
1x365
*add suit
2x455
1x515
1x565 (86%)
3x1x595 (90%) [easy]

Pause Bench
5x135
4x165
3x195
3x2x225 (81%)

NG Pullups
4x3x+35

Pendlay Rows
1x5x135
4x5x155

Reverse BB Curls
10x65
7x85
6x75

Comments: Squats were awesome, hells yeah! Little bit of an offload on bench leading into an evaluation on Wednesday.

Sunday squat: 3x1x595
http://www.youtube.com/watch?v=PklYcPoEXgg

1 Year Resolutions

2011-01-01T23:47:00.000-06:00

1. Improve body composition
a. decrease waist circumference (largest part of waist) from 36.5" to 33" or lower

2. Improve hip health

3. Improve upper body posture (shoulder slumping).

Week 27 of 31

2010-12-29T21:18:00.001-06:00

Block 6, Week 4

Day 1 (Wednesday, 12/29/10)

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
1x3x395 (80%)
1x3x405 (80%+)
3x2x430 (85%+)

Shirt Bench (44 Katana)
5x135
4x165
3x195
2x225
*add shirt
2x275
1x295
1x315 (no touch)
3x1x335 (each a little shaky, questionable lockout)
0x325

3 Board Bench
3RM
3x255
2x275 (missed 3rd)

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x355 (70%+)
4x2x405 (80%+)

NG Pullups
5x5

Ab wheel
4x8

Comments: Squats are going awesome. Felt I could have tripled the second set at 430. And I did 8 sets with 405 or more on the bar, gives me a lot of confidence.

As for bench, not a good day. I'm not sure I was fully recovered from last week and maybe that contributed to not having good bar control on my top sets. One good point was that I touched on all of my work sets at 335 and 325, but probably at least a little low on each set. I think the prudent thing to do at this point is to switch to the 42 Fury for the meet.

Day 2 (Friday, 12/31/10)

Suit Deadlift (50 Viking)
4x280
3x335
2x390
1x445
*add suit
1x485
1x525, 535, 535, 525

Shirt Bench (42 Fury)
4x135
3x165
2x195
1x225
*add shirt
2x255
1x275 (no touch)
1x295 (touch)
2x1x305 (touch)

Seated Cable Rows
8x120
5x8x140

Dragon Flags
5x10

Band Face Pulls
5x12xlight

Prone Trap Raise
3x10x5

Comments: I think I've overreached a bit on deadlifts. That's fine, I was able to complete the reps fine and lockouts were very clean, this is definite progress. So given the extra confidence and the overreaching I'm going to skip on the heavy single next week and take a little deload before taking my opener the following week. I just have to figure out the extent to which I will deload, not entirely sure yet.

Since I haven't demonstrated appropriate control of the 44 Katana I decided to go with the 42 Fury for the state meet. I wanted to get some clean reps in and figured I could comfortably get 285 down to my chest. When I pulled the shirt down and belted tightly (I never did this during or leading up to the last meet, always wore the belt loose so the shirt would ride up some and make it easier to touch) then it took 295 to get down to my chest and 305 to get down cleanly. So I'll get some sets in at 305 to 315 next week, work up to a heavy single (~ 2nd attempt) the following week, and then 1.5 weeks out I will hit my opener twice. I feel like for the upcoming meet I have more potential in the Fury.

Day 3 (Sunday, 1/2/10)

Suit Squat (40, straps down)
5x225
4x275
3x315
2x365
1x405
*add suit, straps down
2x460 (70%)
3x3x525 (80%)
1x3x495 (75%)

NG Pullups
5x3x+30

Pendlay Rows
5x135
5x5x155

Reverse BB Curls
8x65
8x75
5x85
6x75

Comments: Couple of curl PR's, nothing else matters. I figured I'd be good for 5 triples @525 on squat, but my low back had other ideas. Just didn't have the stability that I ordinarily do so I cut the work short. Also I took the day off bench, I was supposed to have a deload next week but I wanted to get some extra shirt work in since I am switching shirts. So my deload week got smashed into taking off bench today.

Not the best week of training but reasonable. I might be a bit less aggressive next week than previously planned to ensure I am at top form come meet day. Example, I'm not sure it is necessary to do so much suit squat work next week, probably just do 3 singles at 595 rather than 595x1, 2, 1, 2, 1.

Squat and Deadlift Plan to Meet

2010-12-28T10:44:00.013-06:00

27 of 31                           Deadlift
Day 1                                  Day 2                                               Day 3
2x3x80%                         1x525, 535, 535, 525                      straps down, 40
3x2x85%+                                                                                   5x3x525

4x2x80%+

28 of 31
Day 1                                  Day 2                                             Day 3
5x3x75%                           4x1x515                   straps up, 38 (comp suit)
                                                                                                 590x1, 2, 1, 2, 1

29 of 31
Day 1                                  Day 2                                               Day 3
4x2x75%                         1x485, 535                                   straps up, 38
                                                                                                 1x575, 630

30 of 31
Day 1                                  Day 2                                               Day 3
4x2x80%                            425, suit: 465, 485, 485              3x2x75%
    cut assistance volume in half

31 of 31
Day 1 (Wednesday)           recovery work throughout the week
3x2x70%
minimal assistance

At this point my bench training depends on the previous week's performance so I'm not going to lay out a formal plan. I like the idea of having my last deadlift session be in a suit and since it isn't all that productive to pull light in a suit my last pulling session will be 8 days out. I thought about pulling for reps in my last session but of late I have been executing my second rep better than my first . . . this needs to change and pulling only singles the last few weeks I think will help. I may make some small alterations but I think the basic plan is in place.

Week 26 of 31

2010-12-22T21:55:00.003-06:00

Block 6, Week 3

Day 1 (Wednesday, 12/22/10)

Squat (belt)
1x5x250 (50%)
2x4x295 (60%)
2x3x355 (70%+)
5x3x405 (80%+)

Shirt Bench (44 Katana)
1x4x135
1x4x165
1x3x195
1x2x225
*add shirt
2x265
1x285
1x305
1x325, 335, 335, 325 (touch on last two)

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
1x3x345 (70%)
1x3x370 (75%)
4x3x380 (75%+)

3 Board Bench debacle
3x255
3x275
2x285 (missed 3rd)
3x265

NG Pullups
4x6
1x5

Comments: I am pushing my raw belted squat and it is responding quite nicely. I managed two legitimate benches today, with the last shirted bench I did the most technically sound to date. I cocked my wrists back a little at the start, allowing more elbow tuck. Also, after starting the bar in the proper groove about half way down I pulled hard with my lats to get a little momentum to get the bar to my chest. It seems when I don't have that momentum it is very difficult to touch. By the time I got to 3 board I was spent but still ready to fight. The first set at 275 felt quite solid, and thought I would go up to 285 (I did one triple at this weight last week). Well it wasn't a good decision and the 265 triple was pretty difficult so I shut it down. Looking back on it, I should have done the board presses BEFORE the 2nd squat session.

Day 2 (Friday, 12/24/10)

Suit Deadlift
1x4x280
1x3x335
1x2x390
1x1x445
*add suit
1x2x475
2x505, 515, 525, 525, 515, 515

Incline DB Bench
6x50
6x60
6x70
6x80

Seated Cable Rows
5x120
5x135
5x145
5x5x155

Dragon flags
5x10

Band Face Pulls
4x10xlight

Prone trap raise
3x10x8

Comments: Best I have deadlifted to date, no question. Form is getting closer, I'll keep drilling it and will hopefully have it down by meet time.

Day 3 (Sunday, 12/26/10)

Squat (belt)
1x5x250 (50%)
1x5x295 (60%)
2x5x345 (70%)
1x4x370 (75%)
4x4x380 (75%+)

Bench against bands (short light, 2nd hole)
3x135
3x165
3x180
3x195
2x3x185

NG Pullups
4x2x+25 (3 negatives per set)

Pendlay Rows
5x135
5x5x155

Reverse BB curls
8x55
8x65
6x75
7x65

Comments: Single best week of training to date. This is particularly satisfying because it came amidst the holidays and having to travel. Now I have 3 weeks of training before I start to taper. I feel ready.

Wednesday Shirt Bench: 1x325, 335, 335, 325
http://www.youtube.com/watch?v=FOLZiGPvCgE

Friday Suit Deadlift: 2x505, 515, 525, 525
http://www.youtube.com/watch?v=yqCRPG6BvNo

Week 25 of 31

2010-12-15T22:00:00.006-06:00

Block 6, Week 2

Day 1 (Wednesday, 12/15/10)

Squat (belt)
1x5x240 (50%)
2x4x290 (60%)
2x3x335 (70%)
3x2x385 (80%)
2x2x395 (80%+)

Shirt Bench (44 Katana)
5x135
4x165
3x195
2x225
*add shirt
3x255
2x275
2x295
1x2x305
1x1x315
2x1x325 (11 pound PR)

3 Board Bench (por)
3x255
3x275
3x285
3x275

Squat (belt)
1x3x265 (55%)
1x3x310 (65%)
2x3x360 (75%)
2x3x370 (75%+)

NG Pullups
5x6

Ab Wheel
3x10

Comments: I touched in my bench shirt, HOORAY!!! Now I have to get good at touching while controlling the bar better AND not lifting my head. If I can do all this, a big PR is for the taking. Squats felt so damn good, so I decided to add a little weight the last couple of sets. Cool.

Day 2 (Friday, 12/17/10)

Suit Deadlift (50 Viking) [video]
1x4x280 (50%)
1x3x335 (60%)
1x2x390 (70%)
1x1x445 (80%)
*add suit
1x2x475 (86%)
1x2,3,2,3,3,2x495 (89%)

Incline DB Bench
8x45
8x55
8x65
8x75

Dragon Flags
4x10

Kroc Rows
8x90
4x110
4x130
10x110

Band Face Pulls
4x10xlight

Comments: Overall deadlift went well. On my 4th set at 495 my grip started to slip (too much tape on my sensitive hands) and so I locked it out and dropped it from the top. As punishment I did an extra triple. Plenty of strength there but I definitely need more work on keeping the upper back locked and my weight back on the heels. I need to substitute something for Kroc rows, my hands aren't recovering in time for deadlifts the next week. All that said, lockouts have been MUCH smoother since looking up and locking the upper back, thanks go to Eriek Nickson.

Day 3 (Sunday, 12/19/10)

Squat (belt)
1x4x240 (50%)
1x4x290 (60%)
2x3x335 (70%)
2x3x370 (75%+)
4x3x380 (75%++)

Bench against bands (short light, 20", hole 2)
3x135
3x165
3x185

Squat (belt)
1x3x265 (55%)
1x3x315 (65%)
4x2x370 (75%+)

NG Pullups
4x2x+25 (3 negatives per set)

Pendlay Rows
5x135
2x5x145
2x5x155

Comments: Squats felt so strong today. I don't know whether the belt is making this huge difference, or a squat deload week a couple of weeks ago. Either way, I'll take it and will put a little more weight on the bar the next few weeks. First time benching against bands, I like the way this feels.

Wednesday Shirt Bench: 3x305, 1x315, 2x1x325
http://www.youtube.com/watch?v=xsSLFFACDc0

Friday Suit Deadlift: 495x2,3,2 (first 3 sets)
http://www.youtube.com/watch?v=4HPOiC_lmCQ

Week 24 of 31

2010-12-10T21:01:00.005-06:00

Block 6, Week 1

Day 1 (Wednesday, 12/8/10)

Squat (no belt)
1x5x240 (50%)
2x5x290 (60%)
5x5x335 (70%)

Pause Bench (deload)
1x5x135
1x4x165
1x3x190
3x3x210 (75%)

NG Pullups
5x6

Ab wheel
4x10

Seated cable rows (wide grip)
8x110
8x120
3x8x110

Prone trap raise
4x12x8

Comments: Squat felt really solid, upper back seems really well recovered. Deloading bench this week, looking forward to getting back in the shirt next week.

Day 2 (Friday, 12/10/10)

Suit Deadlift (50 Viking) [video]
1x5x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
1x2x425 (77%)
*add suit
1x3x455 (82%)
8x3x475 (86%)

Deficit Pushups (6 plates)
10xBW
10x22lb chain
10x44lb chain

Dragon flags
4x10

Kroc Rows
8x90
4x110
3l,6rx130
7x110

Band Face Pulls
4x12xlight

Comments: Deadlifts were solid. I wanted 6 sets and managed 8 good sets. Leading up to the last meet my best triple was at 485, and a couple of weeks later I struggled to do 1 triple at 475. On the right track! While I did a good job of looking up hard and getting my upper back locked in, on some of the pulls my weight drifted toward my toes a couple of times. The last few sets were really good though so I feel good about this.

I had read something about deficit pushups and thought they might contribute positively to chest hypertrophy (which I have none of). I'll likely keep them in the mix. When I was using the 130 pound dumbbell on Kroc rows I just couldn't hold onto the damn thing worth a crap so I only managed 3 reps. I didn't get too upset because I did quite a few deadlift work sets.

Day 3 (Monday, 12/13/10)

Squat (belt)
1x5x240 (50%)
2x4x290 (60%)
2x3x335 (70%)
5x3x360 (75%)

NG Pullups
4x2x+20 (3 negatives per set)

DB Tricep Extensions
8x20
8x30
3x8x35

Pendlay Rows
8x110
3x8x135

Reverse BB Curls
8x55
8x65
7x75
5x75

Comments: I was snowed out on Sunday, so I moved this session 1 day later. Squats were really damn easy, was tempted to put 10 more pounds on the bar (Sheiko says in his book you can go up or down 5kg. if you are so inclined). Looking forward to getting back in the shirt in two days. Less than 7 weeks out now.

Friday 8x3x475 Deadlift (last 3 sets)
http://www.youtube.com/watch?v=50dbrv8N3g0

Week 23 of 31

2010-12-05T14:37:00.000-06:00

Block 5, Week 5

Day 1 (Wednesday, 12/1/10)

Floor Press w/44 lb. chains
3RM
3x155
3x175
3x195
3x215
3x225
2x235 (almost got 3rd)

Shirt Bench (44 Katana)
3x255
3x270
3x285 [video]
2x3x295 (no touch) [video]

Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
3x3x335 (70%)

Comments: Upper back/erectors are still really damn sore from suit squatting. Going to deload the upper back work this week and take it easier on squat to get ready for a solid 6 week cycle leading up to my meet taper.

Day 2 (Friday, 12/3/10)

Suit Deadlift (50 Viking) [video]
4x225
3x225
3x315
2x405
1x445
*add suit
1x485
1x515
1x535
1x555 (4 pound PR)

DB Bench
5x60
5x70
5x80
5x90
5x100

NG Pullups
5x6

Dragon flags
5x10

Comments: My upper back still felt really weak, and my last raw warmup at 445 didn't move all that well . . . so I figured I wasn't at 100% today. When 535 moved pretty well I figured 555 was there (which was my goal weight for the day). It moved well off the floor but I was out of position going into lockout and it was harder than it should have been. The plan is to get in the suit each of the next 6 weeks and try to get much more comfortable. In 5 weeks I plan to be able to move 555 much smoother, and if I can do that it should bode very well for the meet.

Day 3 (Sunday, 12/5/10)

CG 4 board Bench
5RM
5x235
5x255
5x275
5x290

Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
5x3x335 (70%)

Band Face Pulls
5x10

Reverse BB curls
8x55
8x65
2x8x75

Comments: I feel like it has been a very productive week. I am getting extremely close to touching the bar in my shirt and staying in good control. My lockout work was strong this week and I feel good going into a bench deload week. My legs felt really strong this week squatting, just had a beat up upper back which is recovering slow but sure. The suit deadlifting went well, just need a little more technique work and I should have that lift where I want it for the meet. Now time to get ready for a good 6 week cycle leading into the meet.

Wednesday Shirt Bench, 3x285, 2x3x295
http://www.youtube.com/watch?v=ivDeEG0IcGU

Friday Suit Deadlift, 1x485, 1x515, 1x535, 1x555
http://www.youtube.com/watch?v=EVhmQxSW5Jg

Week 22 of 31

2010-11-26T17:25:00.007-06:00

Block 5, Week 4

Day 1 (Wednesday, 11/24/10)

Shirt Bench (44 Katana)
5x135
3x165
2x185
2x205
2x225
*add shirt
3x245
3x260
3x275
3x285 (video)

Squat (no belt)
1x5x240 (50%)
1x4x285 (60%)
2x3x335 (70%)
4x2x355 (75%)

Floor Press w/44lb chains
3x135
3x155
3x175
3x190
3x205@9

NG Pullups
5x6

Ab wheel
5x8

Seated cable rows
10x100
10x120
10x135
2x10x110

Prone trap raise
4x12x8

Comments: Really tried hard to touch in my shirt, maybe a little too hard. Hopefully it won't take too much more weight to touch. Squats were light today to prepare for a big session on Sunday.

Day 2 (Friday, 11/26/10)

Suit Deadlift (48 King and 50 Viking)
1x5x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
1x2x450 (80%)
3x2x495 (88%) [video]

DB Bench
6x55
6x65
6x75
6x85
6x95

Dragon flags
3x8

Band Face Pulls
5x15xlight

Kroc Rows
8x95
8x125

Comments: Deadlift form could have been tighter. First two sets didn't feel great so I switched to the 50 Viking (tighter straps, looser hips) and it felt a little better. But it was a bit awkward because I didn't have a warm-up set in it. Looking forward to squatting heavy on Sunday.

Day 3 (Sunday, 11/28/10)

Suit Squat (38 SC)
5x225
3x275
2x315
1x365
*add suit
2x455 (72%)
1x535 (85%)
1x595 (95%) [video]
1x635 (101%) [video]
1x657.5 (105%) [video] (misload)

CG 4 Board Bench
5x225
5x245
3x5x265

NG Pullups
4x2x+20 (3 negatives per set)

Comments: Squat went really well, better than expected. Starting to figure out my opener. Won't hit anything this heavy before the meet. Didn't do as much accessory work today, this was enough.

Wednesday shirt bench, 3x285
http://www.youtube.com/watch?v=N5pFz_hgaos

Friday suit deadlift, 3x2x495
http://www.youtube.com/watch?v=cQ40veirCg8

Sunday suit squat, 1x595, 1x635, 1x657.5
http://www.youtube.com/watch?v=Z6-aYuBlaqQ

Deadlift Plan

2010-11-23T12:18:00.017-06:00

Here's is the deadlift plan leading up to the next meet:

7 weeks out: 6x3x475 (suit)
ACTUAL 8x3x475 (suit)

6 weeks out: 495x2,3,2,3,2 (suit)
ACTUAL 495x2,3,2,3,3,2 (suit)

5 weeks out: 4x2x505 (suit)
ACTUAL 2x505, 515, 525, 525, 515, 515 (suit)

4 weeks out: 5x1x515 OR 515, 525, 525, 515 (suit)
ACTUAL 1x525, 535, 535, 525 (suit)

3 weeks out: 3x1x535 OR 535, 555, 535 (suit)
2 weeks out: work up to ~opener 530-535 (suit)
1 week out: deload

Week 21 of 31

2010-11-17T15:33:00.009-06:00

Block 5, Week 3

Day 1 (Wednesday, 11/17/10)

Floor Press w/44lb. chains
3x135
3x155
3x175
3x195@8

Shirt Bench (44 Katana)
5x135
3x165
2x185
2x205
1x225
*add shirt*
3x245
3x255
3x265 (84%) [video]

Squat (no belt)
1x5x240 (50%)
1x5x285 (60%)
2x5x335 (70%)
5x4x355 (75%)

NG Pull-ups
5x5
2x4

Ab wheel
3x8

Seated Cable Rows
5x125
5x140
5x155
2x7x130

Prone Trap Raise
4x10x8

Comments: Very good first day in a brand new shirt and first time in a Katana. Wasn't able to touch, but got close with fairly light weight my last set. I was really light headed during squats and the rest of the workout which made things more interesting.

Day 2 (Friday, 11/19/10)

Deadlift
1x5x280 (50%)
1x5x335 (60%)
1x5x390 (70%)
2x5x415 (75%)
1x5x390 (70%)

DB Bench
8x50
8x60
8x70
8x80
8x90

BB Hip Thrusts
5x135
5x205
5x5x245

Dragon Flags
5x10

Kroc Rows
8x90
10x120
15x100

Band Face Pulls
4x15xlight

Grip Machine
2x20x50

Comments: Deadlifts felt like I had the week off today which will probably prove very useful for the next couple of weeks where I do doubles and singles in the suit. I got a Hampton bar pad today and figured the 5x5x245 on hip thrusts would be easy. It was more difficult than I would have liked so I'll drop the poundage on these and ramp back up.

I was shooting for a set of 8 at 80 or 85 pounds on dumbbell bench, so hitting a solid set of 90 felt pretty damn good. Turns out I'm better at Kroc rows when I don't rip a callous shortly before doing them, weird! Get in the new squat suit on Sunday, shall be interesting.

Day 3 (Sunday, 11/21/10)

Suit Squat (38 SC)
1x5x225
1x3x275
1x2x315
1x2x365
*add suit (straps down)
1x2x440 (70%)
3x3x500 (80%)
*straps up
2x1x565 (90%) [video, last set]

CG 4 board Bench
5x205
5x235
5x255
5x265@8

NG Pull-ups
4x2x+15 (3 negatives after each set)

SLDL
3x6x60

Pendlay Rows
5x110
5x130
3x5x145

Comments: I definitely didn't think I'd be able to get depth with this weight my first time in a 38 Super Centurion. That being said, I was really happy with my form on the last set. Good session and good week.

Wednesday Shirt Bench:
http://www.youtube.com/watch?v=4ib6f6Lsbm8

Sunday Suit Squat
http://www.youtube.com/watch?v=VnQt1_LKRUA

Week 20 of 31

2010-11-14T23:27:00.004-06:00

Block 5, Week 2

Day 1 (Wednesday, 11/10/10)

Pause Bench (max test)
3x135 (50%)
3x160 (60%)
2x185 (70%)
1x210 (80%)
1x230 (87%)
1x250 (95%)
1x265 (100%, estimated max I did cycle off)
1x275 (PR)

Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
2x3x335 (70%)
5x2x380 (80%) [hard]

NG Pull-ups
5x5
2x4

Ab wheel
4x8

Seated Cable Row
1x6x120
1x6x135
1x6x150
2x6x130

Prone Trap Raise
4x15x5

Comments: Before I start my shirt competition cycle I tested my raw max. The last time I tested my raw max was 9/9/09 and I pressed 245 then missed 255 and injured my shoulder in doing so. Shortly before starting my raw bench cycle I did a difficult touch and go double with 250. Well I made some progress in my quest to go from a shit bench to a crap bench. I could have had a bit more in me than my top weight, but for now the shirt bench is the competition exercise and I didn't think taking a chance on missing a weight made much sense. Not sure why squats were difficult today, maybe bench testing took something out of me. I decided to skip the second round of squats since the first round kicked my butt and I have 3 weeks in a row of breaking in my new squat suit upon me.

Day 2 (Friday, 11/12/10)

Deadlift
1x4x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
1x3x445 (80%)
1x3x470 (85%)
1x3x445 (80%)

DB Bench
10x35
10x45
3x10x55

Suit Deadlift from 6" boxes
1x4x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
*add suit
1x3x450 (80%)
1x1x510 (90%) [lost grip on 2nd]
2x3x510 (90%) [straps, tore callous on 2nd set couldn't continue]

Dragon Flags
5x10

BB Hip Thrusts
5x5x225

Zercher Rack Pull (#18)
5x160
3x5x210

Comment: My hands just couldn't handle box pulls today. I had a callous that had pooled with blood before the heavy sets and my hands were hurting bad enough that I couldn't hold on to my 2nd rep with 510. Even straps couldn't get me through the workout (wanted 4 or 5 triples with 510) after my callous tore. I gripped the bar for another set and my hands just couldn't stay closed, not to mention my hand wouldn't stop bleeding. Because of that I took mercy on myself and skipped Kroc rows.

Day 3 (Sunday, 11/14/10)

Squat (no belt)
1x4x240 (50%)
1x4x285 (60%)
2x3x335 (70%)
6x3x355 (75%)

NG Pullups
4x2x+15 (3 negatives after each set)

Squat (no belt)
1x3x260 (55%)
1x3x310 (65%)
4x2x355 (75%)

SLDL
3x6x60

Pendlay Rows
6x90
6x115
3x6x140

Reverse BB Curls
6x60
6x70
6x80

Comments: Squats felt really good today. Looking forward to training in the shirt starting next week, the competition is starting to feel a lot closer.

Bench Raw Test:
http://www.youtube.com/watch?v=hlobM-YYzEs

Week 19 of 31

2010-11-14T23:09:00.000-06:00

Block 5, Week 1

Day 1 (Wednesday, 11/3/10)

Squat (no belt)
1x5x240 (50%)
2x5x285 (60%)
5x5x335 (70%)

Pause bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
1x1x210 (80%)
2x1x240 (90%)

Ab wheel
5x6

NG pullups
6x4

Seated cable rows
8x110
8x120
8x130
8x140
10x125

Prone trap raise
5x12x5

Comments: Squat has improved quite a bit in the last few months. I'm starting to breeze through some of the Sheiko squat workouts, never happened before this meet prep.

Day 2 (Friday, 11/5/10)

Deadlift
1x5x280 (50%)
1x5x335 (60%)
1x4x390 (70%)
1x4x415 (75%)
1x4x445 (80%)
1x4x415 (75%)

Pause Bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
3x2x210 (80%)

Suit deadlift from 6" boxes (50 Viking)
1x4x280 (50%)
1x4x335 (60%)
1x4x390 (70%)
*add suit*
1x4x450 (80%)
4x4x480 (85%)

Dragon flags
3x10

BB Hip thrusts
8xBW
5x105
5x155
5x205
5x245
5x275

Kroc rows
8x90
6x120
7x100

Band face pulls
4x12xlight

Comments: Deadlifts went well today. I made some boxes and will be using them for 3 weeks to overload the top end of the lift in the suit. Hopefully this pays off come meet time. I thought it was time to put a little weight on the bar for the barbell hip thrusts, and it went a little better than I had guessed. Kroc rows probably would have gone better if I hadn't ripped a callous off on my second to last set of deadlifts.

Day 3 (Sunday, 11/7/10)

Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
2x3x335 (70%)
5x3x355 (75%)

Pause Bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
3x2x200 (75%)

SLDL
3x6x50

NG pullups
4x2x+10 (3 negatives each set)

Pendlay rows
8x90
8x120
3x8x130

Reverse BB curls
8x55
8x65
7x75
12x65

Comments: I was a bit surprised how easy this work was considering the last several weeks were quite difficult. I didn't feel all that beat up this week which is a really good sign. Although I don't think RTS did a lot for my strength, I seem to be able to handle higher intensity work better than before. Anyway, I'll be testing my raw bench max on Friday, then getting in the shirt the following Wednesday. I have a size smaller squat suit (38 Super Centurion) on the way. I will start working in that thing 2 weeks from now. Even though the meet is 12 weeks away it is starting to feel much closer, as a lot of the prep is starting int he next couple of weeks.

Really looking forward to IPF Worlds which starts tomorrow morning. There are going to be some ridiculous totals. The IPF youtube channel will have video of every single lift of the competition for anyone that hasn't previously checked it out and is interested.

Extra work:
-wall slides
-hip stretches

Week 18 of 31

2010-11-14T23:07:00.002-06:00

Block 4, Week 5

Day 1 (Wednesday, 10/27/10)

Squat
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
5x2x355 (75%)

Pause bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
4x2x200 (75%)

Decline DB key press
6x40
6x50
6x60
6x70

Ab wheel
5x6

Seated cable rows
10x100
10x110
10x120
10x130

NG pullups
6x4

Prone trap raise
4x10x5

Comment: Deloading on both bench and squat this session so pretty easy.

Day 2 (Friday, 10/29/10)

Suit deadlift (50 Viking)
1x4x275 (50%)
1x3x325 (60%)
1x2x380 (70%)
*add suit*
1x2x440 (80%)
1x1x480 (87%)
1x1x505 (92%)
2x1x525 (95%)
*raw
1x475 (86%)
1x525 (95%)

CG Pause bench
1x4x135 (50%)
1x3x160 (60%)
4x3x170 (65%)

DB floor press
5x60
5x70
5x80
5x90
5x100

Dragon flags
4x8

Kroc rows
8x85
9x115

Band face pulls
4x12xlight
Comment: The lockouts on the singles at 525 in the suit weren't as smooth as I would have liked so I wanted to see if I was better off pulling without the suit. The raw single at 525 was pretty difficult and I am now convinced I just have to learn how to pull in a suit properly. I am pretty wiped from the heavy singles.

Day 3 (Sunday, 10/31/10)

Suit Squat (40SC, strangulators)
1x4x225
1x3x275
1x2x315
1x1x365
*straps down*
1x2x410 (65%)
*straps up*
1x2x470 (75%)
1x1x535 (85%)
2x1x595 (95%)
1x1x565 (90%)

Pause bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
4x2x225 (85%)

NG Pull-ups
4x2x+10 lb. (3 negatives after each set

Band tricep pushdown
4x12xlight

Comments: While it was good to be able to handle some decent weight in the suit, I felt the execution could have been better. All in all not bad, but I was favoring my right side quite a bit.

Friday Deadlift:
http://www.youtube.com/watch?v=cAt2P-inzsE

Sunday Squat:
http://www.youtube.com/watch?v=7BGF-fnjBXU

Week 17 of 31

2010-11-14T22:50:00.001-06:00

Block 4, Week 4

Day 1 (Wednesday, 10/20/10)

Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
2x3x375 (80%)
3x2x400 (85%)

Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
4x2x240 (90%)

Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
4x2x375 (80%)

Decline DB Key Press
1x8x30
1x8x40
1x8x50
1x8x60
1x8x65
1x8x60

Ab wheel
4x6

Seated Cable Rows
1x12x100
1x12x115
1x12x125
5x12x100

Comments: Best workout I can remember in a long time. Squats felt surprisingly strong, particularly considering how shitty they felt a week ago. I was happy with the way bench went as well. Progress.

Day 2 (Friday, 10/22/10)

Suit Deadlift (48 Metal King)
1x4x275 (50%)
1x4x325 (60%)
1x3x380 (70%)
*add suit*
1x3x440 (80%)
1x2x475 (86%)
2x2x495 (90%)

CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
5x3x200 (75%)

Dragon flags
4x10

Kroc Rows
1x15x90
1x8x110

Thoracic extensions on GHR
2x10x45

Hip Thrusts
1x10xBW
5x5x110

Band Face Pulls
5x12xlight

Prone Trap Raise (bentover)
4x12x4lb

Comments: I felt strong on deadlift today, but I had to fight my suit in order to lock out. I'm going to switch to my looser suit next week for singles and see what I think. That suit gives less off the floor but lockouts are much smoother. Those thoracic extensions which both Bret Contreras and Glenn Pendlay have done videos on are a brutal exercise. The bar seemed to be plenty of weight.

Day 3 (Sunday, 10/24/10)

Suit Squat (42 SC, straps down)
1x4x225
1x3x275
1x2x315
1x1x365
*add suit/wraps*
1x3x410 (65%)
2x3x470 (75%)
3x3x500 (80%)

MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x3x205 (77%)
4x3x220 (83%)

DB Floor Press (paused)
1x5x60
1x5x70
1x5x80
1x5x90
1x5x95

Reverse DB Deficit Lunges
3x6x40's

NG Pullups
2x6
3x5

Tricep Band Pushdowns
5x15xlight

Reverse BB Curls
1x8x45
3x6x65

Comments: Was able to go heavier than I had planned on squats today; pleased about that. Maybe it was the cheering section today with the Packers playing late. I'm really happy with how things are going, and definitely looking forward to singles in squat and deadlift gear next week.

Extra work:
-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides
-hip flexor mobilization, 90/90 hip stretch, hip windshield wipers [hip is improving]

WED--Squat: 3x2x400 (85%) first and last sets; Bench: 4x2x240 (90%) first and last sets
http://www.youtube.com/watch?v=Vl1QNDLB7pA

FRI--Suit Deadlift: 2x2x495 (90%)
http://www.youtube.com/watch?v=v8oAAaAVHEU

SUN--Suit Squat 3x3x500 (80%)
http://www.youtube.com/watch?v=Jvz0FIXOigc

Week 16 of 31

2010-11-14T22:47:00.001-06:00

Block 4, Week 3

Day 1 (Wednesday 10/13/10)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x3x375 (80%)

Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
5x2x230 (87%)

Squat (no belt)
1x5x235 (50%)
1x5x280 (60%)
5x5x330 (70%)

Really CG Bench (inside knurling)
1x5x115
1x5x135
1x5x155
1x5x175
1x5x185
1x5x195
1x5x205

Ab wheel
3x6

Seated Cable Rows
1x5x110
1x5x120
1x5x130
1x5x140
1x5x150
2x10x125
1x8x125

Band Kelso shrugs
4x12xmonster mini

Comments: Squats were definitely a struggle today. My body didn't feel particularly enthusiastic about the second squat session. Bench felt good today, took some video.

Day 2 (Friday, 10/15/10)

Deadlift
1x5x275 (50%)
1x5x325 (60%)
1x5x380 (70%)
1x5x410 (75%)
1x5x380 (70%)

CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
4x4x185 (70%)

Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x4x380 (70%)

Hip Thrusts
1x10xBW
5x8x95

Dragon Flags
5x10

Kroc Rows
16x85
9x105

Band Face Pulls
5x10xlight

Prone Trap Raise
3x8x4

Comments: The first deadlift movement was quite easy (it was supposed to be) and the second movement was challenging (supposed to be). So I should be all set for a couple of weeks in the deadlift suit. I won't miss the deadlifts w/25's, not much fun.

Day 3 (Sunday, 10/17/10) [30th birthday workout]

Squat (no belt)
1x5x235 (50%)
1x5x280 (60%)
2x5x330 (70%)
5x4x355 (75%)

MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
5x3x210 (80%)

DB Floor Press (paused)
1x6x55
1x6x65
1x6x75
1x6x85

NG Pullups
2x6
2x5

Tricep Band Pushdowns
4x15xlight

Reverse BB Curls
1x8x45
1x8x60
2x10x50

Lat Pulldowns (V-handle)
5x10x100

Comments:

Squats felt pretty solid today, and bench was fine too. I still have to figure out a good bench stance so that I don't raise the side of my foot. DB floor press felt good today, I really feel this is a productive exercise. During this week I have reached the half way point in my prep for the January meet. Looking forward to getting into gear the next couple of weeks and starting to ramp up the weights.

Extra work:

-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides
-new hip stretches: hip flexor mobilization, 90/90 hip stretch, hip windshield wipers [making progress!!]
-contrast showers (1:00 hot, 0:30 cold) for 4 cycles [Friday]

Bench: 5x2x230 (87%), first and last sets
http://www.youtube.com/watch?v=nieHI7oazbE

[b] Squat: 5x4x355 (75%), last set [/b]
http://www.youtube.com/watch?v=QYKMNgLw5uc

Week 15 of 31

2010-11-14T22:44:00.001-06:00

Block 4, Week 2

Day 1 (Wednesday, 10/6/10)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x2x375 (80%)

Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x3x205 (77%)
4x3x220 (83%)
1x2x220 (83%) [paused too long and came out of groove on 3rd rep]
1x3x220 (83%) [pulled my head out of my ass and did it right]

Squat (no belt)
1x3x260 (55%)
1x3x305 (65%)
4x3x355 (75%)

Really CG Bench Press
1x6x95
1x6x115
1x6x135
1x6x150
1x6x165
2x6x155

Ab wheel
4x6

Seated Cable Rows
1x6x110
1x6x120
1x6x130
1x6x140
2x8x120

Comments: I was pissed that I missed a rep on bench due to stupidity, but I made it right with an extra set. It will have to do. Trying to find a good position on my back for squats that doesn't piss my wrists off too much.

Day 2 (Friday, 10/8/10)

Deadlift
1x5x275 (50%)
1x4x325 (60%)
1x3x380 (70%)
1x3x435 (80%)
1x3x465 (85%)
1x3x435 (80%)

CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
5x4x170 (65%)

Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x3x380 (70%)

Hip Thrust
1x10xBW
5x6x95

Dragon Flags
5x10

Band Face Pulls
4x12xlight

SSB Upper Back Good Morning
1x10x145
1x10x165
1x10x185

Kroc Rows
1x17x80
1x8x100

Comments:

I tried to be more aggressive at the start of the pull and that felt fantastic. I think I was able to keep my form pretty tight with the added aggression.

The SSB upper back good mornings are a good exercise, but I have too much trouble isolating the upper back (I want to use my hips). So they are out of the rotation, and Kroc rows are in.

I am purposefully progressing slowly with the hip thrusts, quite sure it will pay off.

I can't believe how long the pull feels with 25 pound plates, shit.

Day 3 (Sunday, 10/10/10)

Squat (no belt)
1x5x235 (50%) [supposed to be 4 reps, hopefully I didn't ruin the program]
1x4x280 (60%)
2x3x330 (70%)
6x3x355 (75%)

MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x4x185 (70%)
4x4x200 (75%)

Squat (no belt)
1x3x260 (55%)
1x3x305 (65%)
4x2x355 (75%)

DB Floor Press (paused)
1x8x50
1x8x60
1x8x70
1x8x80

Deficit Reverse BB Lunges
3x6x115

NG Pullups
4x5

Prone rear delt raises
3x12x5

Tricep Band Pushdowns
1x28xlight
1x12xlight

Comments:

I'm getting a little better at finding the right bar placement, not quite as low as I was going last week. Bench press was harder than it should have been today, wasn't particularly thrilled about that. I like neutral grip pullups so much better than overhand pullups, glad to discover this.

Extra work:

-Two 40 min. walks (Tues., Fri.)
-wall slides

Top set, 3x465 (85%)
http://www.youtube.com/watch?v=Keg8vv7WBm0

Week 14 of 31

2010-11-14T22:42:00.002-06:00

Block 4, Week 1

Day 1 (Wednesday, 9/29/10)

Squat (no belt)
1x5x235 (50%)
2x5x280 (60%)
5x5x330 (70%)

Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
4x2x200 (75%)

Floor BB Skullcrushers
1x8x45
1x8x55
3x8x65

Ab wheel
4x6

Seated Cable Rows
1x8x90
1x8x105
1x8x120
1x8x130
4x8x115

Inverted row scapular retractions
4x8

Comments: Used a low bar position in the squat for the first time in over a year and it felt really strong. I think my upper back is now thick enough to use a low bar position. Deloading bench this week, trying to be patient.

Day 2 (Friday, 10/1/10)

Deadlift
1x5x275 (50%)
1x4x325 (60%)
1x4x380 (70%)
1x4x410 (75%)
1x4x435 (80%)
1x4x410 (75%)

CG Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
4x3x170 (65%)

Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x3x355 (65%)

Hip Thrust
5x10xBW

Dragon Flags
3x10

Band Face Pulls
5x10xlight

SSB upper back goodmorning
1x10x125
1x10x145
1x10x165
1x10x185
1x10x205

Comments: First week of the deadlift cycle went very well. Everything felt solid and the poundages felt about right. I wanted about a 3 in. deficit and that worked out to deadlifting with 25 pound plates . . . it really feels like a L-O-N-G pull. I have tried upper back good mornings before, but never put any weight on the bar, this is a damn good exercise.

Day 3 (Sunday, 10/3/10)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x3x355 (75%)

MG Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
4x2x185 (70%)

Band-assisted pullups
5x5xlight

Reverse pec deck
5x12x30

Lat Pulldowns
1x12x80
1x10x95
1x10x110
1x10x120
1x10x110

Deficit BB Reverse Lunges
4x6x95

Reverse BB Curls
1x10x45
1x10x55
1x10x60
1x11x65

Tricep Band Pushdowns
4x15xlight

Comments: The low bar position on squat felt really damn good. I was trying to make the squats feel challenging, but I couldn't squat deep enough for that to happen. While I was benching my wife was watching to see if my feet were moving, and a good bencher (Michael) was giving me some technique pointers. When I use a wide stance I tend to lift the side of my foot up, so I tried a Wade Hooper stance--narrow, feet back and perpendicular to the bench and that seemed much better. Michael told me to tuck my elbows at the start of the motion, felt more stable.

Got the Deficit Reverse Lunges from an article this week, great replacement for Step-ups.

Looking forward to putting some weight back on the bar on bench next week, and working some more on the low bar position. Deadlift technique is starting to really feel dialed in.

Extra work:

-Three 40 min. walks (Tues., Thur., Fri.)
-wall slides
-glute bridges

[b]Top set, 4x435 (80%), and first set of deadlift w/25's 3x355 (65%) [Friday][/b]
http://www.youtube.com/watch?v=LGaOolYUov4

[b]First and last set of 5x3x355 (75%) [Sunday][/b]
http://www.youtube.com/watch?v=BKVcX2Co_qM

Week 13 of 31

2010-11-14T22:36:00.000-06:00

Block 3, Week 5

Day 1 (Wednesday 9/22/10)

Suit Squat (42 SC, straps down, wraps)
1x4x225
1x3x275
1x2x315
1x1x365
add suit & wraps
2x3x410 (65%)
3x2x470 (75%)

Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
5x2x225 (85%)

Floor BB Skullcrushers
1x5x60
1x5x75
1x5x85
1x5x95
3x5x85
1x7x85
1x6x85

Seated Cable Rows
1x8x80
1x8x90
1x8x100
1x8x110
1x7x120
1x10x100

Comments: Benching felt really solid, definitely feel that I am making progress in form and strength with the new program. As for squats, not exactly what I had in mind. I thought I would get in the suit early in the week so I could get used to having a little more weight on my back and at the end of the week I would do some singles with the straps up.

Well the top sets were pretty hard partially because I pulled the legs of the suit up too high, and partly because I had one terrible case of acid reflux as I would get to the bottom of the squat. On my last set I felt this amazing surge of acid on my first rep. On my second rep I tried to lose some tightness to slow the velocity of the acid down and I managed to get through that set without projectile vomiting. At that point I figured this is enough in the suit for this week, I'll do some more work in a few weeks when I finish my next volume block.

Anyone had the whole acid thing happen while suit squatting? My dad said something about chewing gum before squatting (supposed to prevent acid reflux), will give that a try next time. For the record, I VERY rarely get acid reflux, but have gotten it a couple of times while squatting in a suit, this time was the worst though.

Day 2 (Friday 9/24/10)

Deadlift (deload)
1x5x270 (50%)
1x4x335 (60%)
1x4x380 (70%)
3x4x405 (75%)

CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
4x4x185 (70%)

Dragon Flags
5x8

Band Face Pulls
5x10xlight

Hip Thrust
3x8xBW

Comments: For my new deadlift program I am going to lower my max. I will be working 5% higher on my top set and I want to be a bit conservative with my first 5 week block. Therefore I will use 5 or 10 pounds below my last competition pull (551). I used 540, 550, and 560 for maxes on my last 3 blocks; I struggled with the 3rd week of the last block.

I'm going to put hip thrusts in for my new deadlift accessory exercise (in place of pull-throughs). Hip thrusts feel really good on my hips, better than pull-throughs so hopefully I'll get somewhere with them.

Day 3 (Sunday, 9/26/10)

Squat (deload, no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
3x2x350 (75%)

MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
5x3x210 (80%)

Incline DB Press
1x5x55
1x5x65
1x5x75

BB Stepups
3x6x115

Band-assisted pull-ups
3x6

Reverse Pec Deck
4x10x30

Lat Pulldowns
1x12x70
1x12x80
1x12x90
1x12x100
1x12x110

Band Tricep Pushdowns
5x12xlight

Reverse BB curls
1x12x35
1x12x45
1x12x55

Comments: I was able to use extended paused for all my sets this week on bench, but today was particularly good. Probably averaged a 3 second pause. Which made me think, there are two ways I can build confidence in a lift: (1) by using supramaximal or near maximal weights, or (2) dominating sub-maximal weights for volume. Right now I am REALLY liking option (2) for bench, really helping my form.

I think I managed to catch a cold, discovered the lovely thing at 5am last night. Was so damn difficult to breathe today, even incline dumbbells felt like an ass kicker. A very good time to catch a cold, I can get through the next week (first week of a volume block) while feeling sub-par. Next week is also a bench deload, the program calls for it, and my shoulder is ready for it. For squat I will up my raw max by 5 pounds to 470, going to try to get through the first 4 weeks without a belt, and I'll deadlift off a 545 max.

Phase 1 of meet prep is now complete, phase 2 starts on Wednesday. Phase 1 consisted of 3-four week volume blocks. Phase 2 will have 3-five week volume blocks with more equipment work (particularly on the last week of each block). I've set the foundation, now it's time to kick some ass.

Extra work:

-Three 40 min. walks (Mon., Thur., Fri.)
-wall slides

Week 12 of 31

2010-11-14T22:33:00.000-06:00

Block 3, Week 4

Day 1 (Wednesday 9/15/10)

Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
2x3x370 (80%)
3x2x395 (85%)

Pause Bench
1x4x135 (50%)
1x4x160 (60%)
2x3x185 (70%)
5x3x215 (81%)

Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
4x2x370 (80%)

Floor BB Skullcrushers
1x6x55
1x6x70
1x6x80
1x6x90
3x6x80

Dragon Flags
5x8

Inverted rows
5x8

Comments: Squats were solid today. The first round of squats went really well, the second round were pretty damn tough. Was able to get some nice long pauses on bench, they felt good.

Day 2 (Friday 9/17/10)

CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
5x4x170 (65%)

Suit Deadlift
1x5x280 (50%)
1x4x335 (60%)
2x3x390 (70%)
2x3x450 (80%) [add suit 2nd set]
3x2x475 (85%)

Dragon Flags
5x8

Chest-supported rows (neutral grip)
1x5x45
1x5x80
1x5x105
1x5x120
1x5x130
1x5x105

Band Face Pulls
4x10xlight

Comments: Doing abs the last couple of sessions has made my low back feel so much better. I had been slacking on the abs. I'm starting to think a few sets of abs are a lot more important than good mornings or pull-throughs. As I put a little more weight on the bar it seems low back fatigue can sneak up on me so much easier. Deadlifts felt so much better than last week, and I felt solid in the suit. A friend pulled 550@~180, that pumped me up really well for deads.

Day 3 (Sunday, 9/19/10)

Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
6x3x370 (80%)

MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x4x185 (70%)
4x4x200 (75%)

DB Incline Bench
1x6x45
1x6x55
1x6x65
1x6x70

BB Stepups
4x6x115

Band-assisted Pullups
4x6xlight

Reverse pec deck
4x8x30

Lat Pulldowns
1x8x90
1x8x110
1x6x130
1x5x140

Band Tricep Pushdowns
4x20xmonster mini

Comments: Squats and benching went well. I was happy to get some long pauses on bench, feeling a little stronger and more comfortable on bench each session. I've successfully made it through 3-four week volume blocks now (squat and deadlift) and only had to use my belt for one squatting session. I think that will bode very well for my core strength on meet day. So the plan from here is to take it a little easier for a couple of sessions to serve as a small deload and then on Sunday do some singles in my squat suit around 90%. Then I will start a 5 week block where I will add 5 pounds to my squat, and change my deadlift programming some. I feel that I am starting to get burned out on the high volume deadlift training, so I have designed a program that will get me to the meet in January, and hopefully get me there quite a bit stronger. The basic idea is to up the intensity and lower the volume. Instead of 5 top sets (on Sheiko) I will do 3 top sets. As an example, instead of doing 5x3x450, I might do 3x430, 3x460, 3x430. Or instead of doing 3x2x475, I'll do 3x470, 3x490, 3x470. I am planning on doing double deadlift sessions 3 out of every 5 weeks. We shall see how things go.

Extra work:

-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides

Week 11 of 31

2010-11-14T22:31:00.000-06:00

Block 3, Week 3

Day 1 (Wednesday, 9/8/10)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x3x370 (80%)

Pause Bench
1x4x135 (50%)
1x4x160 (60%)
2x3x185 (70%)
6x3x210 (80%)

Squat (no belt)
1x5x235 (50%)
1x5x280 (60%)
5x5x325 (70%)

Floor Skullcrushers
1x8x45
1x8x55
1x8x65
1x7x75
3x8x65

Blast Strap Inverted Rows
6x6

Comments: Squats felt good, but they appear to have kicked my ass more thoroughly than I thought (see next training day). Other than that, bench went well. Didn't rest long enough for my last set and the final rep was a real grinder, oh well.

Day 2 (Friday, 9/10/10)

Deadlift
1x5x280 (50%)
2x4x335 (60%)
2x3x390 (70%)
3x3x450 (80%)
1x3x440 (80%-)
1x3x450 (80%)

Pause CG Bench
1x5x135 (50%)
5x5x160 (60%)

Band Face Pulls
5x10xlight

Comments: When I got up to the sets with 390 on deadlift things weren't looking too promising. Although I was told the form looked good nothing felt quite right. So I figured the 5 triples at 450 would take a lot of effort today. The first set was difficult but manageable, and then after sets 2 and especially 3 were hard as hell I figured taking 10 pounds off might be the right call for the last two sets. The gym owner came over and I talked to him for awhile, and after the long break between sets 440 felt pretty damn good. So I thought I could go back up to 450, smash that set and get some confidence back. Well that set was a total bitch and I decided to skip the double deadlift. Decided to skip a lot of accessory work too. There have been plenty of days where I just put my head down and grind it out when things feel tough. I could tell today wasn't the day to do that. I'm not exactly sure if today was just a fluke or if it is because my first full week of school was really busy, or if 3 volume blocks in a row with no break is a bit too much. Regardless, I will take it easier on the accessory exercises for a couple of sessions, focus on recovery, and take it a session at a time.

Day 3 (Sunday, 9/12/10)

Squat (belt)
1x5x235 (50%)
1x5x280 (60%) [unracked and realized I needed the belt today]
2x5x325 (70%)
5x4x350 (75%)

MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
4x4x185 (70%)

Incline DB Press
1x8x40
1x8x50
1x8x60

Pullups
4x3

Lat Pulldowns
1x10x80
1x8x100
1x8x120
1x8x110

Reverse Pec Deck
2x10x35
1x8x35

DB Extensions
1x8x30
1x8x35
1x8x40

Reverse BB Curls
1x10x45
1x8x55
1x8x65
1x6x75

Comments: I don't recall feeling my back this damn tight. This week has really kicked my ass. That said, I squatted well and dominated the weight. New bench program is feeling good and my technique has improved already. Going to really focus on recovery and try to put things together next week.

Extra work:

-Three 40 min. walks (Tues., Thur., Fri.)
-tons of wall slides, still helping, YES!

Week 10 of 31

2010-11-14T22:29:00.000-06:00

Block 3, Week 2

Day 1 (Wednesday, 9/1/10)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x2x370 (80%)

Reverse Band Bench (light, #19)
1x2x185
1x2x225
1x2x255
1x2x275
1x2x290@8
1x2x305@8+
2x2x295@8

Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x3x350 (75%)

JM Press
1x3x115
1x3x135
1x3x155
1x3x165
1x3x175@8
1x3x185@9
1x3x175@9

SSB Good Morning
5x5x190

Blast strap inverted rows
3x8

Inverted rows
3x10

Comments: Good session, wanted to stay more conservative on bench since my shoulder had been acting up and managed to do that. Shoulder started to feel quite a bit better after this session, tons of wall slides helped.

Day 2 (Friday, 9/3/10)

Pause Bench (por)
1x2x135
1x2x165
1x2x195
1x2x215
1x2x235@8
1x2x250@9+ (pauses were nearly imperceptible to the naked eye)

Deadlift
1x4x280 (50%)
1x4x335 (60%)
2x3x390 (70%)
5x3x420 (75%)

Dragon flags
4x10

Band Face Pulls
5x12xlight

Deadlift to knees +finish
1x3x280 (50%)
2x3x335 (60%)
4x2x365 (65%)

Pull-throughs
1x10x170
1x10x200
4x8x245

Comments: Felt like shit on bench. Didn't feel as though I was controlling the bar on the descent, felt wobbly at the bottom and as though my butt was going to come off the bench. Had little confidence and that is why I was cutting the pauses short. The plan is to get back to basics on bench and do flat bench press 3 days a week and really get comfortable on the bench. Deadlifts felt extremely solid. Threw a couple of 10 pound plates on the pins so I could add some weight on pull-throughs. By the time I get to them it is hard to hold on for more than 8 reps when my hands feel like they've gone through a blender.

Day 3 (Sunday, 9/5/10)

3 board press
1x2x185
1x2x225
1x2x255@8
1x2x275@8+

Pause Bench
3x2x225

Squat (no belt)
1x4x325 (50%)
1x4x280 (60%)
2x3x325 (70%)
6x3x350 (75%)

Pullups
5x3

Lat Pulldowns
1x10x80
1x10x90
1x8x100
1x8x110
1x6x120

Reverse Pec Deck
4x8x35

Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x2x350 (75%)

BB Stepups
3x6x135

Pause Bench (technique work)
2x4x135
2x3x165
2x4x135

Comments: I tried using a closer grip on bench, mid-way between the smooth and the rings on my 2nd set with 225, and it felt a little weaker. Thought it was worth a try. With the lack of pause benching I've done over the last months I can tell I am very uncomfortable pausing. This will have to change. During the technique work at the end of the workout I was trying to find a stance that feels more stable and allows me to use leg drive without my butt lifting off the bench. When I moved my stance out as wide as I could go with my toes pointing more straightforward it felt quite a bit more stable. I also was starting to do a better job of pulling the bar down with my lats. Have a long way to go.

Extra work:

-Three 40 min. walks (Mon., Wed., Thur.)
-tons of wall slides, really seemed to help

Week 9 of 31

2010-11-14T22:27:00.001-06:00

Block 3, Week 1

Day 1 (Wednesday, 8/25/10)

Squat (no belt)
1x5x235 (50%)
2x5x280 (60%)
5x5x325 (70%)

Reverse Band Bench (light/short, #19, 12 from top)
1x3x185
1x3x225
1x3x255
1x3x275
1x3x295@8
1x3x305@9+
1x3x290@8
1x3x290@9

SSB Good Morning
5x5x190

JM Press
1x5x95
1x5x115
1x5x125
1x5x135@8
1x5x145@8
1x5x155@9
1x5x145@9

Chest-supported Rows
2x8x45
2x8x70
2x5x90
2x5x100
2x5x110

Band Rows
5x10xlight

"No money" drill
5x10x0.5 mini

Comments: Was pleased with a 20 pound PR on the reverse band bench. Shoulder felt pretty tight after this workout. Squats were good.

Day 2 (Friday, 8/27/10)

Pause Bench
1x3x135
1x3x185
1x3x205
1x3x225@8
1x3x240@9+
1x3x225@9

Deadlift
1x5x280 (50%)
2x5x335 (60%)
5x5x390 (70%)

Inverted Rows
10x8

Dragon Flags
5x10

Band Face Pulls
8x10xlight

Pull-throughs
1x10x170
1x10x200
5x10x225

Comments: My triceps felt torched during bench today, and it showed in the performance. I really worked on keeping a tight upper back during deadlifts and I think I was doing a pretty solid job by my last set. Did a lot of upper back stuff today, probably too much as my shoulder felt like shit after this workout.

Day 3 (Sunday, 8/29/10)

3 Board Bench (por)
1x3x185
1x3x225
1x3x255
1x3x275@8
1x3x295@11 (missed 3rd, got tentative and misgrooved)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x3x350 (75%)

BB Stepups
4x6x135

Pullups (trying to get chest above bar)
5x3

Lat Pulldowns (activation)
1x10x80
1x10x90
1x10x100
2x8x110

Cable "L's"
1x10x15
3x12x10

Inverted Rows
5x8
1x10

Reverse BB Curls
1x8x45
1x8x55
1x8x65
1x8x55

Comments: I was pissed about the 3 board, I was feeling strong, got tentative and fucked up my set. I also think it contributed to how shitty my shoulder feels right now. The 275 set felt so damn easy I knew I could nail 295. I hesitated as I was lowering my 3rd rep, lost my tightness, and I was cooked. Squats were good. Have to figure out this damn shoulder thing. I think the foam presses with chains are messing it up . . . sudden tension at mid-range seems rough on the shoulder.

Extra work:

-Four 40 min. walks (Mon. - Thur.)
-lots of work on shoulder: wall slides, behind neck band pullaparts, bent over band rows, dynamic stretches

Deadlift video:
http://www.youtube.com/watch?v=fV3Sx6j6W7A

Bench video:
http://www.youtube.com/watch?v=mdW-hQ-BBhk

Week 8 of 31

2010-11-14T22:24:00.001-06:00

Block 2, Week 4

Day 1 (Wednesday, 8/18/10)

Manpon Bench +72 lb. chains
1x4x135
1x4x155
1x4x175@8
1x4x195@9
1x4x185@9

Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
2x3x370 (80%)
3x2x390 (85%)

DB Extensions
1x5x25
1x5x30
1x5x35
1x5x40@8
1x5x45@9
1x5x42.5@8
1x5x42.5@9

Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
4x2x370 (80%)

SSB Good Morning
5x5x185

Chest-supported row
2x6x45
2x6x70
6x6x90

Comments: I was feeling a bit shy of 100% today, had a cold that wasn't treating me so well. Consequently, I didn't treat the cold very well. Took me awhile to squat the way I wanted to, but by my last set at 390 things were starting to click. Thought my head was going to explode during rows, but wanted 10 total sets. This was plenty for the day.

Day 2 (Friday, 8/20/10)

2 Board Bench (por)
1x4x185
1x4x215
1x4x235@8
1x4x255@9
1x4x245@8

Suit Deadlift
1x5x275 (50%)
1x4x330 (60%)
2x3x385 (70%)
2x3x440 (80%) [add suit]
3x2x470 (85%)

Band Face Pulls
5x12xlight

Dragon Flags
3x12

Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x2x385 (70%)

Pull-throughs
1x8x170
1x8x200
4x8x225

Inverted Rows
5x8

Comments: Shoulder has been a little tight and tired lately, so I more or less repeated the 2 board workout from last week. Deadlifts felt pretty good. I took some video and I didn't keep my upper back tight enough, but getting back in the suit this early on in the prep is a very good thing. I've tried getting that damn video up on youtube 8+ times because I'd like to have it as reference. Maybe I'll get it up tomorrow or something. Will get in the suit again in 4 weeks, looking forward to tightening up the technique.

Day 3 (Sunday, 8/22/10)

Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
1x3x245 (add shirt)
1x3x255
1x3x265
2x3x275

Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
6x3x370 (80%)

Standing Overhead Press
1x4x95
1x4x115
1x4x125
1x4x135@8
1x4x145@9
1x4x135@9

BB Stepups
3x6x135

Lat pulldowns (activation)
1x10x80
1x8x90
1x8x100
1x8x110
2x8x100

Inverted Rows
5x8

Reverse BB curls
1x10x45
1x8x55
2x8x65

Push-ups & scap push-ups
4x10

Comments: Today was a good day in the shirt, first time doing a triple @275, and I managed two. The form is improving, this is a great sign. Squats were rough, but my low back was really tired and I was too stubborn to wear a belt. I need to stay tighter on the descent, I am getting lazy in the hole; unacceptable. This completes my 2nd squat and deadlift volume block. I will add 5 pounds to my squat max and 10 pounds to my deadlift max. I will try to make it through this block without using a belt on squat, but if I don't no big deal. I REALLY wanted to make it through the first two blocks without a belt and was happy to do so. I'm sure my stability once I get in the suit will really benefit.

Planning on doing some singles 5 weeks from now in my deadlift suit and squat suit around 90%, looking forward to it.

Thinking about testing my raw bench max in 2.5 weeks depending on how things go.

Pretty sure my damn cold is about done, good deal.

Extra work:

-Two 40 min. walks (Mon., Tues.)

Deadlift video:

http://www.youtube.com/watch?v=bAeGRseRS3k

Week 7 of 31

2010-11-14T22:19:00.000-06:00

Block 2, Week 3

Day 1 (Wednesday 8/11/10)

Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x3x370 (80%)

Manpon Bench +72 lb. chains
1x5x135
1x5x155
1x5x175@8
1x5x185@9
1x5x175@9

Squat (no belt)
1x5x230 (50%)
1x5x275 (60%)
5x5x320 (70%)

Inverted rows
8x8

DB Extensions
1x8x25
1x8x30
1x8x35@8
1x8x37.5@9
1x8x35@9

Lat pulldown (activation)
1x10x80
1x8x90
1x8x80

Cable Rows
3x8x100

Comments: Always feels good to get through this squat session, especially if it is without a belt. I feel like things are getting dialed in.

Day 2 (Friday, 8/13/10)

2 Board Bench (por)
1x4x185
1x4x215
1x4x235@8
1x4x255@9
2x4x240@8

Deadlift
1x5x275 (50%)
2x4x330 (60%)
2x3x385 (70%)
5x3x440 (80%)

*45 minute break "fixing" left hand

Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x3x360 (65%)

Band face pulls
5x10xlight

Band rows
5x12xlight

Comments: On my last set of deadlift at 440 I ripped two huge callouses off. Hurt like absolute hell, which resulted in me cutting accessory work short, but was glad to be able to get in the second deadlift session. The 2 board bench went way better than last week, which was extremely encouraging.

Day 3 (Sunday, 8/15/10)

Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
1x3x245 (add shirt)
1x3x255
2x3x265
1x3x255

Squat (no belt)
1x5x230 (50%)
1x5x275 (60%)
2x5x320 (70%)
5x4x345 (75%)

Standing Overhead Press
1x5x95
1x5x110
1x5x125@8
1x5x135@8
1x5x145@9
1x5x135@8
1x5x135@9

BB Stepups
3x6x135

Inverted Rows
6x8

Lat pulldowns (activation)
1x10x80
2x10x90
2x10x80

Push-ups & scap push-ups
3x10

Comments: Today was quite difficult because my allergies were really acting up, my head felt ready to explode on squats, sinuses were draining during bench, etc. But hell, I felt good enough to get it done.

After a shitty shirt bench session last week, I really needed this. I received a really good suggestion from my handler, he told me to not only push into the bench with my upper back, but also my ass. Have some work to do, but I think it will make a big difference.

It was a good week of training, feel as though I have the squat, bench, and deadlift all headed in the right direction. I like where I'm headed.

Extra work:

-Four 40 min. walks (Mon. - Thur.)
-lots of work on left hip

Week 6 of 31

2010-11-14T22:17:00.001-06:00

Block 2, Week 2

Day 1 (Wednesday 8/4/10)

Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x2x370 (80%)

Manpon Bench +72 lb. chains
1x4x135
1x4x165@8
1x4x185@8
1x4x205@10
2x4x185@8

Inverted rows
5x10

Lat pulldown (activation)
1x10x70
1x10x80
3x10x90

Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x3x345 (75%)

SSB Good Morning
5x5x185

Comments: The manpon press with chains is a good movement, really hits the transition and lockout well. Form was a little sloppy on squats for the first session, tightened it up for the second session.

Day 2 (Friday, 8/6/10)

2 Board Bench (por)
1x5x185
1x5x215
1x5x235@9
1x5x225@8
1x5x225@9

Deadlift
1x5x275 (50%)
2x4x330 (60%)
2x3x385 (70%)
5x2x440 (80%)

DB Extensions
1x6x30
1x6x35@8
1x6x40@9
1x6x37.5@9

Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x2x360 (65%)

Inverted Rows
6x8

Ab wheel
5x6

Pull-throughs
1x10x160
1x10x200
1x10x225
1x9x225 (damn grip)
1x10x225

Band Face Pulls
4x10xlight

Comments: The first couple of sets with 440 on deadlift were a touch sloppy/difficult. I smoked the remaining 3 sets and I am starting to feel really good about the deadlift. I think my second deadlift movement is really targeting a weakness right around the knees and I plan on keeping it for at least 1 more cycle. Bench was a big bag of okay.

Day 3 (Sunday, 8/8/10)

Squat (no belt)
1x4x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
6x3x345 (75%)

Shirt Bench (42 Fury)
1x5x135
1x3x185
2x3x265 (add shirt)
1x2x265 (missed 3rd at lockout)
1x1x285 (got it, but sloppy)

Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x2x345 (75%)

Standing Overhead Press
1x6x95
1x6x110
1x6x120@8
1x6x130@10
1x6x120@9

BB Stepups
4x6x155

Seated Cable Rows
1x6x90
1x6x100
1x6x110
1x6x120
1x6x130
1x8x100
1x6x100

Lat pulldowns (activation)
2x10x90
4x10x80

Reverse grip BB Curls
1x8x45
3x8x55

Push-ups & scap push-ups
3x10

Comments: Shirt bench was pretty good last week, this week it was pretty shitty. May not have had the shirt on quite right this week. In addition, my shoulders and triceps felt really fatigued going into today. Squats are starting to feel extremely good, starting to really find my rhythm on both squat and deadlift. Bench feels a long way off. A good week of training overall, but bench isn't where I want it to be at this point in the cycle.

Foam rolling my hip flexor with the soft foam roller (instead of tennis balls) seems to be helping.

Extra work:

-Three 40 min. walks (Mon. - Wed.)

Week 5 of 31

2010-11-14T22:15:00.000-06:00

Block 2, Week 1

Day 1 (Wednesday, 7/28/10)

Fat Bar Bench
1x3x150
1x2x190
1x1x220
1x1x250@8
1x1x270@9
1x1x255@9

Squat (no belt)
1x5x230 (50%)
2x5x275 (60%)
5x5x320 (70%)

Good Morning
5x5x185

Seated Cable Rows
1x5x90
1x5x100
1x5x110
1x5x120@8
2x5x130@9
1x5x120@9
3x8x100

Barbell rows (paused at top)
5x6x110

Lat pulldowns (lat activation)
1x10x60
2x10x80
1x8x80

Comments: Fat bar bench was pretty decent. I am trying to really target scapular retraction strength so I tried pausing barbell rows on my torso. I have come to the conclusion that doing weights where you can pause the bar on the torso and actually doing it are two different things. Felt like my forearms were shredding on the pause, even with a light weight.

Day 2 (Friday, 7/30/10)

CG 3 board bench
1x2x185
1x2x225
1x2x255
1x2x275@8
1x2x295@9 (YES!)
1x2x280@9
2x3x255@8

Deadlift
1x5x275 (50%)
2x5x330 (60%)
5x5x385 (70%)

Elbows out DB extensions
1x6x30
1x6x35
1x6x40
1x6x45@8
1x6x50@8
1x5x55@9

Inverted Rows
6x8

Pull-throughs
1x10x150
1x10x190
1x8x225
1x9x225
1x10x225

Band Face Pulls
4x12xlight

Comments: Hands were particularly tired today, making holding on to deadlifts and pull-throughs much more difficult than it should have been. Was very happy to hit 295 on 3 board today, VERY happy.

Day 3 (Sunday, 8/1/10)

Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
5x3x255 (shirt) [touched each rep of last 4 sets]

Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x3x345 (75%)

CG Incline Bench
1x3x115
1x3x135
1x3x155@8
1x3x170@9
2x3x160@8

Inverted Rows
6x10

BB Stepups
3x6x135

Reverse grip BB Curls
1x10x45
1x10x55
1x6x65
1x8x55

Push-ups & scap push-ups
3x12

Comments: Shirt bench was MUCH better than last week. Groove was much better, and touched all but the first couple of reps. Touching a little too low still, but getting better. The third rep was difficult on every set, which I think stems from my triceps being tired from 3 boards on Friday.

This might be the best I have ever felt raw squatting. Looking forward to seeing how the rest of the cycle goes, because my technique is feeling better than ever.

I think I am figuring out some stuff with my left hip. Seems that doing a lot of glute bridges along with some external rotation mobility work is what is needed. I'm optimistic.

Extra work:

-Four 40 min. walks (Mon. - Thur.)

Week 4 of 31

2010-11-14T22:12:00.000-06:00

Block 1, Week 4

Day 1 (Wed. 7/21) [Metroflex--Fort Worth, TX]

Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
2x3x360 (80%)
3x2x385 (85%)

Bench (touch and go)
1x3x135
1x3x185
1x3x205
1x3x225@8
1x3x235@8
1x3x245@9
1x3x230@8
1x3x230@9

Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
4x2x360 (80%)

Good Morning
5x5x185

Seated cable rows
1x6x90
1x6x110
1x6x130@9
1x6x120@8
1x6x120@9

Inverted rows
5x8

Band Pullaparts
3x12xmini

Dragon Flags
3x10

Comments: Was kind of disappointed in the lack of good powerlifting equipment. Regardless, I was very happy to get a workout in during an unplanned trip (bought the ticket the day before). I have never felt so stable doing beltless squats, and I managed to bench pretty well considering the benches were terrible.

Day 2 (Friday, 7/23/10) [back home]

CG 3 board bench
1x3x185
1x3x225
1x3x255@8
1x3x270@8
1x3x280@9
1x3x265@9

Deadlift
1x5x270 (50%)
1x4x325 (60%)
2x3x380 (70%)
2x3x430 (80%)
3x2x460 (85%)

Tricep pushdowns
1x5x120
1x5x140
1x5x155@8
1x5x165@9
2x5x155@8
1x5x155@9

Inverted Rows
5x8

Pull-throughs
1x10x140
1x10x170
1x10x200
3x10x225

Band Face Pulls
5x12xlight

Comments: Deadlifts felt good, was happy considering I had flown across the country a couple of times earlier in the week. Close grip board presses were also better, good session.

Day 3 (Sunday, 7/25/10)

Shirt Bench (42 Fury)
1x5x135
1x5x185
1x1x225
4x3x255 (shirt) [trouble touching, groove too low]

Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
6x3x360 (80%)

CG Incline Bench
1x3x115
1x3x135
1x3x150
1x3x165@8
1x3x175@9
2x3x160@8
1x3x165@8
1x3x175@9

Inverted Rows
5x8

Pushups
4x10

Reverse BB Curls
1x8x45
1x8x55
3x8x60

2-arm KB row
4x8x53's

Comments: Was glad to finish off this first volume block off well during a very stressful week. Squats felt extremely strong today until I started having some real issues with my new glasses. Descending kind of quickly was disorienting me and resulted in me coming out of the groove several times. My prescription changed dramatically, and I only started wearing the glasses yesterday. Decided to avoid step-ups for my own safety. Shirt benching will get a lot better over the next few weeks, left a lot to be desired today.

I had done reverse grip curls before with an EZ bar and hated them. I switched to DB hammer curls which I hated slightly less but my elbows never felt quite right doing them. So I did the reverse curls with a straight bar today and they felt great. I watched myself doing the 2-arm Kettlebell rows today in the mirror and it was ugly. More of this sort of exercise in the future only even lighter.

Started pulling the bar down quicker in close grip inclines and it improved my strength in the movement, hence why I ramped the weight back up.

Next volume cycle I will add a week 5 in which I'll do some singles at 90%. I will also add 10 pounds to both squat and deadlift maxes and keep the volume the same. Hopefully I can make it through this squat cycle without a belt and taking just about every rep to the basement, if not I will adapt. Looking forward to it.

Week 3 of 31

2010-11-14T22:09:00.000-06:00

Block 1, Week 3

Day 1 (Wednesday, 7/14/10)

Squat (no belt)
1x5x225 (50%)
2x4x270 (60%)
2x3x315 (70%)
5x3x360 (80%)

Fat bar bench
3x150
3x180
3x210@8
3x230@8
3x240@9
3x235@8
3x235@9

Squat (no belt)
1x5x225 (50%)
1x5x270 (60%)
5x5x315 (70%)

Seated Cable rows
8x80
8x100@8
8x110@9
8x105@9

Inverted rows
3x8

Band pullaparts
5x12xmini

Day 2 (Friday, 7/16/10)

Deadlift
1x5x270 (50%)
2x4x325 (60%)
2x3x380 (70%)
5x3x430 (80%)

CG 3 board bench
1x3x185
1x3x225
1x3x255@8
1x2x275@9
1x3x255@9

Deadlift to knees + finish
1x3x270 (50%)
2x3x325 (60%)
4x3x350 (65%)

Tricep pushdowns
6x110
6x135
6x150@9
6x140@8
6x140@9

Inverted rows
5x8

Pull-throughs
10x140
10x160
10x180
10x200
9x200

Band face pulls
5x12xlight

Ab wheel
3x8

Day 3 (Sunday, 7/18/10)

Reverse band bench (light short)
1x3x225
1x3x255@8
1x3x285@9
5x3x270@8

Squat
1x5x225 (50%)
1x5x270 (60%)
2x5x315 (70%)
5x4x340 (75%)

CG incline bench
1x4x115
1x4x135
1x4x155@8
1x4x165@10
1x4x145@8
1x4x145@9

BB stepups
4x6x135

Inverted rows
10x8

Pushups
4x10

Hammer curls
3x12x25

Week 2 of 31

2010-11-14T21:56:00.000-06:00

Block 1, Week 2

Day 1 (Wednesday, 7/7/10)

Squat (no belt)
1x5x225 (50%)
2x4x270 (60%)
2x3x315 (70%)
5x2x360 (80%)

Pause bench
1x5x135
1x5x165@8
1x5x185@8
1x5x205@9
1x5x225@10
1x5x210@9
1x5x210@10

Squat (no belt)
1x3x250 (55%)
2x3x295 (65%)
4x3x340 (75%)

Barbell Rows
1x5x150
1x5x170@8
1x5x185@8
1x5x195@9
3x5x180@8
1x5x180@9

Good Morning
5x5x185

Inverted Rows
5x8

Comments: Bench was very solid tonight, really needed it. First double squat session, wasn't too bad.

Day 2 (Friday, 7/9/10)

Floor Press +44lb. chains (POR)
1x5x135
1x5x165@8
1x5x185@8
1x5x195@9
1x5x180@9

Deadlift
1x5x270 (50%)
2x4x325 (60%)
2x3x380 (70%)
5x2x430 (80%)

JM Press
1x4x105
1x4x125
1x4x140
1x4x155@8
1x4x165@9
2x4x155@8
1x4x155@9

Deadlift to knees + finish
1x3x270 (50%)
2x3x325 (60%)
4x2x350 (65%)

Inverted Rows
4x8

Ab Wheel
2x8

Band Face Pulls
4x12xlight

Pull-throughs
1x10x130
1x10x150
3x10x170

Comments: I think "I" figured something big out on deadlift, something novaeer mentioned. When I point my toes more straightforward lockout feels SIGNIFICANTLY smoother. This could be very big. Other than that, great day on bench.

Day 3 (Sunday, 7/11/10)

Reverse Band Bench (short/monster mini, #19)
1x5x225@8
1x5x245@9
1x3x265@10 (missed 4th high)
1x5x235@10

Squat (no belt)
1x4x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
6x3x340 (75%)

Incline DB Bench (neutral grip)
1x5x50
1x5x60
1x5x70@8
1x5x75@9
2x5x70@8
1x3x70@10 (missed 4th)

Squat (no belt)
1x3x250 (55%)
1x3x295 (65%)
4x2x340 (75%)

BB Stepups
4x6x115

Seated Cable Rows
4x10x100

Comments: Squats were solid, felt I had little gas on bench which only became evident on my top set of bench.

Extra work:

-Four 40 min. walks (Tues., Wed., Thur., Fri.)
-lots of work on my hip, hopefully I'm getting somewhere with it

Week 1 of 31

2010-11-14T21:52:00.000-06:00

fill this in with entry from training notebook

Off-season

2010-11-14T21:44:00.000-06:00

Session 1 of 6 (Wednesday, 6/16/10)

Standing BB Press
1x5x95
1x5x115
1x5x125
1x5x135
1x5x125

Muscle Snatch
4x6x90

Inverted Rows
5x8

Band Pullaparts
6x12xmini

DB Step-ups
4x8x40's

Very good to be back in the gym. I feel pretty good overall, left hip is pretty pissy though.

I have been trying to bring up my upper back strength/stability for awhile now. Now I have a new way of going about it. Make sure I get AT LEAST as many upper body pulling sets as pushing sets each week.

I think that muscle snatches might have some carryover for bench. It seems this exercise might improve my stability.

Step-ups are a cool exercise. I finally found a 1-leg exercise that I don't despise and doesn't feel like I am risking injury if I load it fairly aggressively. Might do these with a barbell next time.

Nationals will be in Mississippi next year. So although I certainly want to qualify for nationals come January, I don't wish to travel to Mississippi to lift weights. Wish they wouldn't have "lied" about it being in Philadelphia a couple months ago!

Session 2 of 6 (Friday, 6/18/10)

3+ sec. pause Olympic Squat (no belt)
1x4x225 (50%)
4x4x275 (60%)

CG Incline Press (paused)
1x4x95
1x4x115
1x4x135
1x4x155
4x4x145

Bentover 2-arm DB row
1x8x50
3x8x60
2x8x50

Reverse Curls (EZ bar)
1x8x45
2x8x55

Scaption
1x12x15
1x12x20
1x10x17.5

Band Face Pulls
5x10xmonster mini

Ab wheel
2x8

I really had a lot of fun. I can't recommend the long pause olympic squats highly enough. They are hard as hell and I prefer them so much over the safety squat bar which I felt did nothing for me. Definitely a mainstay accessory exercise.

I think pull-ups, 2-arm dumbbell rows, and inverted rows will make up a lot of my upper back volume in the coming months.

CG Inclines are an exercise I particularly suck at. Was pretty happy with my performance on them today.

Session 3 of 6 (Sunday, 6/20/10)

2+ sec. pause Olympic Squat (no belt)
1x4x225 (50%)
1x4x270 (60%)
4x4x295 (65%)

Pause Floor Press (POR)
1x4x135 (50%)
1x4x160 (60%)
5x4x185 (70%)

Inverted Rows
5x8

Medicine ball push-ups
3x6

Pull-ups
3x3 (trying to get chest to bar, crappy)

Step-ups
3x8x50's

Band Rows
4x12xmonster-mini

Everything is feeling good, looking forward to ramping things up.

Session 4 of 6 (start bench cycle today) (Wednesday, 6/23/10)

Olympic Squat (no belt)
1x4x225 (50%)
2x4x270 (60%)
4x4x315 (70%)

2 sec. Pause Bench
1x4x135
1x4x175@8
1x4x205@9
1x4x195@9

Barbell Rows
1x8x120
1x8x140@8
1x8x155@9
2x8x145@8
1x8x145@9

DB Flyes
1x10x15, 20, 25, 30

Rear Delt Raises
1x10x20, 25, 25, 25

Vertical DB Flyes
1x10x8, 10, 15, 10

Inverted Rows
3x8

Pull-throughs (bands)
1x12xpurple
1x12x2purple
1x12x2purple/1black
3x10x2purple/2black

Band pullaparts
5x12xmini

Squats felt good today, I will be ready to start my squat and deadlift cycle next week Wednesday.

Thought bench might go better today. The long pauses fatigued me pretty quick.

I'm going to really attack my glutes over the next 30 weeks. It is time to get this deadlift moving. A lot of my lower body GPP will be targeted at deadlift lockout instead of good mornings and zercher rack pulls.

Session 5 of 6 (Friday, 6/25/10)

Floor Press +44lb chains (POR)
1x4x135
1x4x155@8
1x4x165@8
1x4x175@8
1x4x185@9
1x4x175@9

Conventional Rack Pulls (1 in. below kneecap, straps, pin #1)
1x4x270 (50%)
2x4x325 (60%)
4x4x380 (70%)

JM Press
1x6x85
1x6x100
1x6x110@8
1x6x120@9
1x6x115@9

Inverted Rows
5x8

Band Face Pulls
5x10xlight

Ab Wheel
3x10

2-arm DB Row
3x10x50's

Floor press felt good, was happy with the numbers I hit. I knew I had to do a pulling exercise and didn't want to use a sumo stance so this seemed to be the best option. Next week I will start being unkind to my hips again, but figured they deserved 2 week break.

Turns out when it is hot and humid JM presses become a little more dangerous. Hard as hell to hold onto the bar at the bottom. I even tried using straps on the last set, not sure how much it helped.

Off to play 18 holes in a couple of hours. Haven't played in about a year. Tried to not do anything in the gym today that would make golfing particularly difficult. For instance, last time I played my forearm bothered me quite a bit, so I skipped the reverse curls today.

Session 6 of 6 (Sunday, 6/27/10)

Olympic Squat (no belt)
1x4x225 (50%)
2x3x270 (60%)
2x3x315 (70%)
5x2x340 (75%)

Reverse Band Bench (light)
1x4x185
1x4x225
1x4x245@8
1x4x260@9
1x4x245@8.5
1x4x245@9

Seated Cable Rows (V-handle)
1x10x80
5x10x100

Incline DB Bench (neutral grip)
1x6x50
1x6x60@8
1x6x65@9
1x6x62.5@9

Medicine Ball Pushups
1x8
1x6
1x5

Reverse Curls (EZ bar)
1x8x45
1x8x55
1x8x65
1x8x55

Band Rows
5x12xmonster-mini

A good week of training. I feel like I'm in good shape for starting my first volume block next week Wednesday.

Bench is going pretty well. Look forward to seeing what I can do on 2 sec. pause bench on Wednesday. Really happy with the exercises I have planned for this 12-week cycle. I'm confident I can make some big improvements.