12/28/10- ME Squat

Have been training at my old highschool the past couple of days with my good friend Robert Brown who is just a freakish athlete and my old Coach Ted Swavely.
ME Squat- Safety Bar/ Close Stance
Bar x 10
135 x 5
185 x3
225 x3
275 x 3
315x 3
365 x 3
405 x 0
When I say this is the hardest safety bar I have ever used, I am not exagerating. The weight sits so far in front and directly on the back of your head, definately kicked my ass. Rob had a nice triple at 425 and put me to shame. haha.

Good Mornings w/ Safety Bar
Worked up to 225 for 2 x 6

Neutral Grip Pull Ups
3 x 8-10

GHR w/ mini band
3 x 10

Weighted Abs

Will train back in Buffalo on Thursday. Suit goes on Friday

12/27/10 Max Effort Bench

ME Bench- Reverse Band Bench w/ green bands
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5
275 x 5
Added reverse Bands
315 x 5
365 x 5
405 x 3
425 x1
365 x8

My bench struggles continue. I am forcing myself to do more 5 and 3 rep maxes and just take a single or 2 after that. I am hoping the added volume and time under tension will help break this curse of shitty benching.
I am also going to be adding more overhead movements as long as my shoulder cooperates.

Standing Overhead Press
Bar x 10
95 x 10
135 x8
145 2 x 6

Chest Supported Kettle Bell Rows
3 x 10

Tate Presses
3 x 10

Abs

Christmas Eve Training- DE Squat

Made it up to Hamilton College to get my squat training in...

DE Squat with Green Bands ( about 150# at top)
Bar x 20
Bar + Bands x 10
145# x 5
235# x 2 sets of 2
Put on Briefs
325# x 2
375# x 2
395#  6 x 2
415# x 1 video
435# x 1 video
465# x 1 ( Around 615ish at top)

Despite my back feeling like crap from sleeping on different beds, today went very well and as planned. Weights are moving fast thanks to good consistent and injury free training!

Speed Deadlifts ( Sumo style)
Worked up to 375 for a few singles, hips felt terrible so shut it down.

Bent Over Rows with football bar
4 x 8-10

GHR
3 x 10-12

Abs

Training is going as scheduled, might put suit on next week and work up with bands on DE day. Merry Christmas everyone, be safe!

12/21/2010-DE Bench

Usually do this on Wednesday, but I will have no gym access tommorrow. I am home for the holidays so I will get them in whenever I can, should have no problem getting them all in just on different days.

DE Bench with mini bands
Worked up to 185# + bands for 8 x 3

4 Board with football bar
135 x 8
205 x 8
275 x 8
305 x 3 ( Much to heavy with this bar)

Pull Ups
3 x 8-10

Scare Crows
3 x 12-15

Band Tricep Extensions
3 x fail

Quick day today but got it in. Will be going to Hamilton College to train later this week to get in the monolift for squats.

12/20/2010- ME Squat

ME Squat with chains
Bar x 10
Added 6 chains each side ( About 240# of chain weight all together)
Bar + Chain x 3
145# x 3
195# x 3
235# x 3
285# x 3
315# x 3
375# x 1 Video
395# x 1
415# x  1 (Somewhere over 600 at the top)
I felt much better today then I did yesterday despite a crazy ass day outside of training. I have never squatted with this much chain on the bar before, I liked it and felt I got some good work out of it.

RDL (Straight Leg Deadlifts)
135 x 8
225 x 8
315 x 2 sets of 8
365 x 6

Bent Over Rows
225# 4x8
Finally getting a little better at these!

GHR
4 x 12-15

Foam Roller Sit-ups w/ 40# Med Ball
4 x 10-12

Cable Abs
3 x 10

12/19/2010 ME Bench

2 Board Bench Press
Bar x 20
95 x 10
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3 ( 2board )
345 x 3 ( 2 Board ) Sucked!
365 x 1 ( 2 Board ) Sucked worse)
315 x 5 ( 2 board)
I all around sucked today, not sure why but everything just felt 300 pounds more then it really was.

Seated DB Shoulder Press
5 x 8-10

Cable Pull Downs
5 x 8-10

Kettle Bell Tricep extensions
4 x 8-10

Curls
3 x 10

Standing Cable Crunches
3 x 12

Today's training was all around bad. I just wanted to get out of the gym today and I havent had a day like this in a while now. I will re-focus and get my ass in gear tommorrow!

12/17/2010

DE Squat w/ Bands
Bar x 20
Added green bands ( about 150# at top)
Bar x 5
145# x 2
235# x 4 sets x 2
Put Briefs on
325# 2 sets x 2
375# 6 x 2 (Video)

Speed Deadlifts from 1st pin in rack with mini bands
Worked up to 365 for 5 x 2

Reverse Hypers
3 x 10

GHR w/ mini band
3 x 10

Voge-pulls
5 x 10

Cable Crunches
4 x 10

Eliptical for 10 minutes

12/15/2010 DE Bench Press

ME BP with 3 chains each side ( about 100# of chain at top)
Bar x 20
Bar + Chains x 10
95# x 5
135# 2 sets x 3
185# 6 x 3
205# x 3
225# x 1 (Video)
245# x 1
This week is the last week of chains and it couldn't come sooner! Felt like crap under the bar today, just could not get set up properly.

Tate Presses (DB Extension variation)
50# 5 x 8-10

1 Arm DB Rows
100# 3 x 10-12

Face Pulls
5 x 10-12

Curls
3 x 12

Side Bends/ GHR Sit ups
4 x 10

Push Ups w/ Band
2 x Fail

Finished up with 15 minute walk on treadmill.
Here a a couple vids of bench today. My 225# and Nate's 425. Despite how bad it felt, kept descent speed even through our work up sets.

12/13/2010 ME Deadlift

ME Deadlift- Band assisted ( Purple Bands, not very tight probably getting 50-60# at bottom and nothing at top.
Bar x 10
135# x 5
225# x 3
275# x 2
315# x 2
Added bands
365# x 1
405# x 1
455# x 1
495# x 1
545# x 1
585# x 1
605# x 1
All sets done with conventional stance. I suck at pulling conventional but have gotten better, and it has actually helped me pull better sumo. This was a good weight for me and I believe a PR.

Belt Squat
5 x 5

BB Shrugs
4 x 10-12

Belt Squat Hip Humps (Made this name up) and Marches
3 sets
I will post vids of this soon to show you what these are all about

Pull Ups - Wide Grip
3 x 8

Blast Strap Rows
3x 15

Cambered Bar Situps
3 x 10

12/12/2010 ME Bench

ME Bench- Mini Cambered Bar
Bar x 20
95# x 10
135# x 5
185# x 3
225# x 3
275# x 3 (Did this and previous sets off foam )
315# x 3 (This set and following were off one board and foam)
325# x 1
335# x 1
345# x 0
275# x 9
The mini cambered bar has always kicked my ass, but this was actually a pretty good day for me. Range of motion is about 2 inches more with this bar off a one board and foam which makes for quite a long press.

Straight Bar Tricep Extensions off Pins ( Bar about one inch from head)
95# x 12
135# x 7
115 x 12

Incline DB Press
4 x 15

Seated Rows
4 x 10-12

Cable Tricep Ext.
4 x 8-10

Ab Wheel
3 x 12

Good day of training today. My top thrower for the highschool I coach at won our first meet yesterday so I was pretty pumped about that! First light band phase this week, should be fun. Will try to post some more videos of things if santa brings me a new camera, mine is kicking the bucket!

12/10/2010 DE Squat

Today pretty much all around sucked. Got to the gym about an hour late thanks to a 3 hour root canal procedure. Needless to say I wasn't feeling great, no food since 8 AM unless you count the novacaine and tooth shards I accidentaly swallowed! But I have trained through worse, so here is the little bit I got accomplished today:

DE Squat w/ 3 chains each side
Bar + Chains x 20
135# x 10
225# 3 x 2
315#  3 x 2
365# 3 x 2
Felt like absolute crap so I shut it down. Left hamstring was very tight so i tried to be somewhat smart here.

Bent over rows ( 1 set of Overhand and underhand grip each weight)
135# x 10
185# 2 x 8-10
225# 2 x 8
I need to get better at these!

Reverse Hypers
2 x 10

GHR Sit ups

Did this all in about 35 mins. At this point I was smoked. Body was shaking I was so hungry. Nate and Tom did some speed pulls after squatting and some other assistance stuff that I just could not fit in today, just glad I did something. Next week starts a light band phase, should be loads of fun!

12/8/2010 DE Bench

Power was out at the stadium today, so we headed up to Absolute Performance to train. Here is how it went

DE Bench- Sets done w/ 3 chains each side
Bar x alot
Bar + chains x 10
95 # x 10
135# x 5
155#  3 x 3
185# 3x3
205# x 1
225 x1
245 x1
I like to do some heavier singles at the end to work on moving a heavier sub maximal weight fast.

Huge Fat Bar 4 Board
225 x 10
275 x10
315 x 8
345 x 3 ( This was to heavy to get proper reps, Fat Bar made it feel like 445!
315 2 x 6

Neutral Grip Pull Ups
5 x 8-10

Lateral Raises
3 x 10

Fat Bar Tricep Extensions w Mini Bands
Bar x 8
95# x 8
95# x 6
These were very hard w/ fat bar and bands, pretty smoked at this point!

Everything was pretty rushed today as we were not at our usual place. I had to speed things up to get down to Canisius HS to coach the throwers. I have a great group of kids down there and hope we have some good throws this year! Not a bad day considering the time crunch, benching is slowly getting better. We will be starting meet training in a couple weeks. Although Nate and myself will not be competing until August we are going to train as if we are competing in March to go through a meet prep twice this upcoming year. Tom will be competing in March so it will keep our training similar as well.

12/6/2010 - ME Squat

Put the new suit on today and worked up to 655 and did some singles. Suit fits great, felt pretty good for the first time in one, here is how it went

ME Squat

Bar x alot
145 x 10
235 x 5
285 x 2
325 x 2
375 x 2
415 x 2 ( Briefs)
465 x 1
505 x 1
555 x 1
Put on suit
605 x 1
655 x 2 sets x 1 (Video of second set)
605 x 3 for some work

GHR 4 x 12-15

Wide Neutral Grip Rows 6 x 10

Weighted Abs 6 x 15

Squatting took forever so we cut the accessory work short. Trained with Tom C today who had a good day as well. Thanks to Nate for all the help, he was on a different sched. today so he trained later.

12/5/2010- Max Effort Bench

We do our Sunday training up at Absolute Sports Training in the Eastern Hills Mall. A gym that a good friend of ours runs. There is a bunch of groups in there on Sunday including ours and some very strong lifters, some of the best so it is a great atmosphere. Trained with Nate "Despicable Me" Harvey, Tom G and Nick Fraas made an appearence today. Great group to do some work. Heres how it went:

ME Bench- Reverse Band Bench Press

Bar x 20
95x10
135x5
185x5
225x3
275 x 3 ( Added reverse Band w/ Monster Mini's)
315x3
365x1
405x1
435 x 1
455 x fail (about halfway up and no go)
Drop set 365 x 10 or 11 ( lost count)

Descent day, technique is getting better in the bench, this has been the main focus as my elbows have a tendancy to fly out way to early when I get heavy. Nate worked to 545 I believe, will try to get him to start posting his shit soon.

Seated Shoulder Press off Pins.
135# x 10
185# x 10
225# x 3 sets of 6-8

Wide Grip Pull Downs
Last pin ( Don't know weight)  4 x 8-10

Blast Strap Face Pulls 3 x 12

DB Tricep Extensions
40# x 12
45#  3x 8-10

Blast Strap Push Ups 3 x 12

DB Curls
45# 4 x 10

Also did a lot of blast strap rows between sets. Been trying to up the back work.

Another solid day of training. Squat suit goes on tommorrow and I hope to post some video of it.

12/3/2010 - DE Squat

DE Squat-
Giant Cambered Bar x 20
added 120 # of chain x 5
135 + Chain x 2
225 + Chain 3x2
275 + Chain x 2 ( Briefs)
315 + Chain 6 x 2
365 + Chain 2x2
405 + Chain 2 x 1
Weight moved pretty well, felt a bit out of groove today but not awful.

Speed Pulls
315 + 100# of chain 8x1

Reverse Hypers 4x 10-12

Chest Supported Rows w/ Kettle Bell  4x10

Green Band Leg Curls 4 x 12-15

Abs on Roller (PCP pipe) 3 x 12-15

Descent day of training with Nate Harvey and Tom Gordino. Putting the new squat suit on for the first time on Moday to see how it fits and get some reps in it. Will be posting my training on here for now on to keep myself writing things down and for anyone who wants to follow and maybe see how we do things. Plans right now are to do my first meet in August with Nate and a bunch of old washed up throwers!