9/19/11- ME Bench Shirt Work

ME Bench
Did some single up to 315
Put shirt on.
405 x 1
455 x 1 (2 board) This was all sorts of funky. Way harder than it needed to be.
455 x 1 (2board) Had Paul Childress give me some more shirt and adjust things, this rep was a little better.
455 x 1 (2 board) Adjusted a couple more things and this time it was nice and easy.
500 x 1 (2 board) Pretty easy rep about the same as 455. Might actually be figuring this shirt out.

Straight Bar Tricep Ext.
4 x 6-8

Fat Bar Over Head Press
4 x 6-8 (Worked up to 165 x 6)

Wide Grip Pull Downs
3 x 10

Band Push Downs
3 x Fail

That was it, was pretty smoked from the shirt. Wasn't a bad day. Suit goes on tomorrow.

ME Squat, ME Bench, Accessory Day

9/12/11
ME Squat- Safety Squat Bar- Free Squat-No gear
Did triples to 325
375 x 1
415 x wtf
This bar kicked my ass and this was straight up embarrassing. No excuse on this one, just straight u sucked.

Step Out good mornings w/ safety squat bar
3 x 6-8

Back Extensions w/ 100# plate
3x10

GHR's w/ 25# plate
4 x 8

9/13/11
ME Bench- Arch Bar- All done w/ 1 sec. pause
Did triples up to 335
365 x 1


Arch Bar Tricep Ext.
4 x 6-8

DB Press
3 x 8-10

KB Front Raises
3 x 10

Close-Neutral Grip Pull Downs
3 x 10

Tricep Extensions
3 x 12

9/14/11
Accessory Day

Wide Grip Pull Ups
4 x 6-8

Bent Over Rows
4 x 6-8

BB Shrugs
5 x 15-20

DB Curls
5 x 8-10

Ab Wheel
3 x 10

Seated Cable Cruches
3 x 10

Sled Drag
4 plate x 8 trips of about 60 yds each

Last few days.

9/7/11- Accessory Work

Neutral grip pull ups
4x8

Seated Row
4x 8

Barbel Curls
5 x 10-12

Med Ball Crunches
3 x 20

Weighted Side Bends
3 x 12 ea. side

Prowler w/4 plates
3 x 80 yards ( 3 minutes rest )

9/8/11-

DE Bench Press- Straight Weight
185 3 x 3
225 6 x 3

Straight Bar Shoulder Press
 135 x 8
155 x 6
155 x 6
135 x 7

Cable Tricep Extensions
4 x 10-12

Face Pulls
4 x 12

Shoulder Cleans
3 x 10

Legs were still a little dead so I did not drag today. Giving them a chance to recover.


9/9/11

DE Squat w/ 3 chains/side
325 - 3 x 2
375- 6 x 2

Speed Deficit Deadlifts ( standing on 3 mats)
315 - 6 x 3

Reverse Hypers
3 x 8-10

KB Shrugs
100 total reps

KB Swings
3 x 10

Feeling good and like the way this first training week went trying out some new things. Body weight is back up to 255 from 250.

9/5/11 and 9/6/11- Starting Fresh

Alright, now that I have a bit more time on my hands, I hope to be posting a bit more regular.
Training is going to look like this:

Monday- ME Bench
Tuesday- ME Squat
Wednesday- Back- Bi's-Abs-Drag
Thursday- DE Bench
Friday- DE Squat
Saturday- Same as Wed.

9/5/11
ME Bench
3 rep max- 1 second pause on chest
Worked up to 315 for 2 sets x 3

3 Board
315 x 8
355 x 6

Tri Extension off floor w/ EZ Bar
3 x 8-10

Lat Raises
3 x 10-12

Neutral, Fat Grip Pull Downs
3 x 10

The 1 second pause kicked my ass. My plan is to do all ME work with a pause for awhile. It sure as hell makes things harder, but might be what I need to finally get by bench moving.

9/6/11
ME Squat
Giant Cambered Bar- Free Squats 3 reps
Worked up to 415 for 2 x 3

Good Morning w/ Giant Cambered Bar
4 sets x 8 Worked up to 285

GHR's
3 x 8 with 25# plate

Bent Over Rows
3 x 8 (225)

Trap Bar Shrugs
3 x 10

I will be doing all of my ME work raw except for planned gear days at the end of training cycles. I am not quite used to free squatting raw yet, first time in a long time today. I feel like trying something a little different since this is just general training for me right now. I have no plans to do any meets right now and just want to focus on getting my absolute strength up and putting on some mass. I think that this new template is the right way to go but we'll see.

8/23/11- Max Effort Deadlift, and where the hell I have been!

Max Effort Deadlift- 3" deficit off of mats
Worked up to 405 taking conventional and sumo stance lifts at each weight.
Put on Briefs and did the rest sumo
405 x 1
455 x 1
495 x 1
545 x 1

545 was a grinder, havent strained like that in a long time, felt good.

Belt Squat
1 plate x 8
2 plates x 8
3 plates 2 x 6-8

Seated Rows
4 x 10

GHR
3 x 10

Light Incline DB bench
2 x 20

Sled Drags- 3 plates
500 yards (250 forward, 250 backwards)
I will slowly up the yardage of this and prowler pushes. I plan to do some type of conditioning at the end of every session including prowler pushes, sled drage, sledge hammer for time, farmers walks, etc... My GPP is so bad right now I couldnt make it through a meet (throwing or lifting) if I tried.


I am not quite sure what I am training for right now. My training through the summer sucked because, well, real life got in the way! Between a full time summer course load for nursing school, clinicals, my fathers passing, and moving out of our old house, training took a back seat. Fortunately, a bit of normalcy is returning to my life and I hope to train consistently at least for the next few months.

I am contemplating a return to the shot put circle, and if that is what I decide to do, my training will focus around that. My weight training will not change much and I will continue to put my gear on from time to time. Depending on the time I have to dedicate to practices, I would really like to take one more shot at rying to make a national meet. I have come within centimeters of qualifying on multiple occasions now and would really like to give that goal one more shot before I hang up the throwing shoes for good. We'll see what happens, untill then, I am glad to be back training! Today was 6 straight training days!!!

6/28/11- ME Deadlift

ME Deadlift- Conventional Stance off 2inch deficit
Worked up to 525 x 1 (PR)

I am not a good conventional deadlifter, I compete sumo, so this was a really good pull for me off 2 in. of mats. Might have had 10-15 lbs more in me but decided to shut it down.

Hammer Row
4 x 8-10 multiple grips

Reverse Hyper
3 x 10

Hip lifts w/ 225# barbell
3 x 10

Ab wheel
3 x 10

Another good day in the gym!

6/27- ME Bench Press

ME Bench
Did some full range triples up to 315
Added 1 board and foam
345 x3
365 x 1
405 x 1 (PR and I smoked it)
415 x 1 ( needed a little tap from Nate to keep it going but I was very happy with this)

Put on shirt for some 3 board work
455 x 5
495 x 3
515 x 2  (PR)

The board work has been helping me find a good groove in the shirt. I will keep doing this every couple weeks. Raw strength is going up alot and I can't figure out why considering the crazy training schedule. O well, who cares, right?

Lat pull downs

Shrugs

Cable Extensions

Abs

I have 4 exams this week so hopefully I can train tomorrow thursday and friday. Deloading next week. Still up in the air about the August meet, I will decide in the next couple weeks. My training will be as if I am doing the meet untill I decide.