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.

6/24/11- I'm still alive

I know I have not posted in over a month, but believe it or not I am still training. I am currently enrolled in a full time summer program  working towards a BSN in nursing, needles to say I don't have much time. I have been training and actually getting stronger, just not sure how! Had some extra time today so I took some video of our squat session today and got it uploaded.

Suit Work
All sets done with heavy band and monster mini (about 200# band tension at top)
Worked up to 455# + bands in briefs
Added suit
Worked up to 600 + bands (about 800# at top)
I believe this is a PR without going back to look at my log, but I'm almost positive.  I am also about 10#'s lighter then my last meet prep training so, I dont know where this is coming from but I will take it.

Did some light accessory stuff after this, not enough time to list.

5/11/11 and 5/13/11

5/11/11 Max Effort Bench
Bar x warm up
95 x 5
135 x 5
225 x 5
275 x 3
315 x 3
335 x 3 w/foam
365 x 1 w/ foam
375 x 1 w/ foam
Added Sling shot (homemade w/ mini band)
405 x 3

3 Board
275 x 8
315 x 8
345 x 6

Tricep of death w/ 225
4 board x 8
3 board x 6
2 board x 6

Lat Pull Down
3 x 8-10

Cable Tricep Ext.
3 x 10-12

Reverse Hypers
3 x 8-10

Various ABs


5/13/11
DE Squat- Safety Bar w/ 3 chains
Worked up to 405 for 6 x 2
This was the same weight I used last week and it felt terrible this week compared to last week. and I was on a below parralel box last week. Not really sure why I felt so crappy but I was in no shape to move the weight up.

Sumo Speed Pulls off 3 mats
315   8x2

GHR
3 x 10

One are Barbell Rows (95#)
3 x 8-10 ea. arm

45 degree back ext w/ med ball
3 x 15

Incline DB Press
3 x 10-15

Various Abs

My schedule will be changing next week as I start nursing school. I will most likely be training Thurs, Fri. Sat. Sun. to train around work and full time summer classes and clinicals. Not real sure how I will set this up yet, gotta work on it this weekend.

5/6/11 and 5/9/11

5/6/11- DE Lower- Safety Bar w/ 3 chains/side
All working sets done in briefs
315  2 x 2
365 2 x 2
405 5 x 2

Deficit Speed Deadlifts- Conventional Stance off 3 mats
8 x 3  (315#)


Reverse Hypers
6 x 8-10

Seated Rows
3 x 10

Grappler Press
3 x 12 each arm


5/8/11- Did not train due to travel (I know it's a lame excuse!)

5/9/11 Max Effort Lower-
Conventional Deadlifts of 3 inch block (weight is on blocks)
Did triples working up to 405
Then did singles up to 585 ( I missed this the first time and then tried it again and grinded it out, it was ugly but never stopped going up)

Band Pull Throughs
3 x 12

Reverse Hypers
6 x 8-10

Bent over rows with chains
3 x 6-8 (These sucked! Back was smoked at this point)

DB Bench Press
4 x 15

Cable Crunches
3 x 10

We did this all in about 1 hour and 10 mins, we were movin today and I was smoked after this one.

5/4/11- DE Bench and what I learned from my first meet.

DE Bench
225# - 8x3, trying to put my feet out in front of me again, this is about the 4th time I have changed my foot placement but multiple people have suggested it so I will give it a try. The weight moved good today.

Floor Press
135 x 8
225 x 8
245 x 8
245 x 8
275 x 5
315 x 5 with slingshot

Fat Bar Tricep Ext.
4 x 8-10

Pull Ups ( first 2 sets against a mini band)
4 x 6-8

Reverse Hypers
4 x 8

Moving forward with training I will be making a few adjustments.

#1- Bench
This is by far my worst lift and I am going to address this in a couple of ways.  The amount of pressing movments that I do need to go up. I will start doing more floor presses, dumbbell work, and board work for accessory movements. I felt that I didn't have nearly enough volume getting ready for the last meet.
Also, I need to learn the shirt. I will be putting it on at least once every 3-4 weeks and I am going to try to do board presses. I havent used boards with the shirt yet, but want to try it to see if it will help me learn the shirt.
Lastly but probably the most important weakness I have is tricep strength. The increased volume will help this but I will also be doing at least one overload type set with the sling shot everytime we do a bench movement to try and handle heavier weights and improve my lockout.

#2- Deadlift
I felt good in the deadlift in te meet and 620 was a 20# PR (I pulled 600 in the gym). I gave 650 a run but just didnt have the starting strength. I will be going back to doing more deficit work off of mats and boxes. I have done this in the past and it really helped my deadlift, I got away rom it training for this meet and I am not really sure why.

#3- Squat
I dont feel I need to change much in my squat training. We will be doing alot more reverse hyper and glute work this time around, adding some sets on our upper body days. This is something AJ Roberts talked about doing for his last meet when he broke the world record. I also may add in more belt squatting for accessory work to increase leg strength. This exercise has always kicked my ass and I feel I need todo alot more of it. I was very happy at how our circa max work went and don't think I will change much.

The one thing that will help all 3 of these lifts get better, is for me to get heavier. I cannot stay at 260 and compete in the 275 class. I need to get as close as I can to275 by August. This doesn't mean eating like shit and becoming a fat ass. I will stay in good shape at the same time. I know this won't come overnight but I need to be concious of this everyday.

Already got goals in mind for the next meet.
800
500
650

SPF Ohio Championships Meet Summary

Well, my first meet has come and gone. I competed along with 50+ fellow lifters in Columbus Ohio for the SPF Ohio Championships. We had a large group of lifters go down representing Absolute Performance and we all had a great time.

I weighed in the night before the meet @ 261#. This was right around what I had been weighing for the past couple months. I lifted in the 275 class.

Meet Day

I was nervous as hell all morning as I had no idea what to expect from this meet, I had one goal in mind, hit all my openers and just get through a whole meet to experience it. I ended up having a pretty descent first meet.

Squat

Warm ups went ok, I felt that I timed everything right but I was so nervous that I was getting out of position and making things really hard on myself, it didn't help that I was warming up with Louie Simmons either! The guy is in his 60's an he was handling the same weights I was, insane!

Opener- 675 I missed grooved this on the way down, but there was no way I wasn't standing up with it. 3 whites and my nerves settled a bit

2nd- 710 I had taken 695 twice in the gym and done it easily so I picked 710 for my second lift. Smoked it! 3 whites and was feeling great.

3rd- 750 I thought this weight would be challenging but makeable. Everything felt great on the way down, I got 3/4 the way up and stalled, the spotters took it from me. I got a little to far forward at the top and lost my hips, this will be a second attempt in August!


Bench Press

Warm ups were ok, I had to go very slow and take a long time in between lifts because the flight before mine was huge. 435 was my last warm up and it was easy.

Opener- 455 I had some trouble getting this down and spent a lng time at the bottom trying to touch, I finally got the press call and it went up pretty easy.

2nd & 3rd - 500 I pressed this well in the gym and felt I definately had it on meet day. However, I had a hard time getting the bar to touch and jst didn't have enough left to press it up. I need alot more work in the shirt and maybe Santa will bring me a new Phenom this year because those shirts seem to be amazing and alot easier to use.

Deadlifts-

I was smoked by the time deadlifts came around, the meet started at 9 and it was about 430 when the deadlift started. It had been a long day to say the least.

Warm ups
Everything felt good, I was tired but was still moving weights well. My last warmup was 545 and it flew up easy.

Opener- 585 no problem at all 3 whites

2nd- 620- This was a 20# PR and it went up with no problem 3 whites.

3rd- 650- I felt it was go big or go home for the last lift and this would have given me 1800 +. Unfortunately I was smoked and barely moved it off the floor

Tom had a good meet as well, he set PR's in all 3 lifts, squat: 665  bench: 455 deadlift: 595 at 198 bodyweight.

Nate had to pull out of the meet due to an abdominal/hip injury he got warming up for the squat. He will come back stronger for our next meet in August and finally get that 1000# squat!

Paul Childress had a huge 2700 total going 1125, 800!, and 775. The 800 bench and total were both PR's.

Gino went 9/9 in his first meet, and Sean Harvey had one hell of a deadlift of 650 @ a bodyweight of around 190.

I would like to thank all the guys that came down to handle including everyone from the Tonawanda Barbenders- Tom, Gary, Mike, Paul, Chris, and Dave. Also thanks to Sully, Sheldon Battle, and Nate Harvey for their help handling me. Thanks to Paul Childress for for all his coaching and training help. And a huge thanks to Tom and Nate for being great training partners. Time to get ready for the next one!

Last couple before the meet.

Sorry for the lack of posting, school and the recent holiday have had me running around like a mad man. Nothing too exciting happening in the gym right now anyways. Here is a quick summary of what I have been doing in the last week before the meet.

Friday 4/22/11
Took some free squats in briefs
Worked up to 505 for 4 x 1. Just trying to get comfortable free squatting and hitting depth, weight felt light.

Speed pulls in briefs
Worked up to 405 for 3 x 1 , just worked on positions and set up, weight moved really fast.

Monday- 4/26/11
Did some raw free squats just to stay loose and have a bar on my back to stay comfortable. Worked up to 335 for 3 x 1.

Speed Pulls
Worked to 315 for a few sets

GHR's
3 x 10

Seated Rows
3 x 10

Cable Crunches
3 x 10


 Will do some light benching tomorrow and then we are done until meet day! It has been a long road to this meet and I can't wait to step on the platform!

Almost Time!!!!

4/20/11- Max Effort Bench

Bench 1 board + foam
Worked up to 415 x 1 PR!
None of us had any intentions of setting a PR in the gym today, the goal was to just do something fairly heavy but we all felt really good and we all ended up breaking PR's. Tom also made 415 and Nate took 545 and his looked easy!

KB tricep extensions
3 x 8-10

Pull Ups ( multiple grips )
4 x 8-10

Side Bends
2 x 12 each side

Standing Cable Abs
2 x 12

4/18/11- Good Mornings

Max Effort Good Mornings- Giant Cambered Bar
Bar x warm up
145 x 5
195 x 5
235 x 5
285 x 5
325 x 3
375 x 1
415 x 1

This was not a true max effort as I had probably 2 more jumps in me, but our goal today was to just do something somewhat hard. Nate also left a couple sets in the tank.

Back Attack on GHR
3 x 8-10
This is an exercise that Nate came up with. I have video of it I will put up the next time I do a video. Basically you place he cambered bar on your back and bend over the GHR pad with your feet on the floor and the pad in your belly. You then arch out of it keeping your belly on the pad.. It is an ass kicker.

Chest Supported Row
3 x 12

GHR w/ mini band
3 x 10

Weighted Sit ups
3 x 10

Friday we will put the gear on one more time and just take something light and make sure everything is comfortable. I recently had my straps redone on my suit so I would like to see how those feel as well now that they are the way they should be. I bought my suit used so I have had to make a couple adjustments on it, can't complain though, it fits great and got it for half the price of a new one!

4/17/11- DE Bench

DE Bench
All sets done with 5 chains/side

155# + chains 6 x 3
185# + chains x 3

4 board- competition grip
225 + chains x 6
315 + chains x 4

Lat Pull Downs close grip
4 x 10

KB Shrugs
3 x 20

Y, T, W's
4 x 10

Side Bends on back ext.
3 x 12

Today was a very uneventful day. Nate and I both agree we are tired of training and just want to get to the damn meet! Hopefully tomorrow will be alittle more lively!

4/15/11 Circa Max Week 2 and Deadlift Opener

Circa Max Squat Week 2- 
All sets done with 2 green bands ( around 325# @ top)
All sets done in briefs only

145 x 2
195 x 2
235 x 1
285 x 1
325 x 1
375 x 1
415 x 2 sets x 1

Weight felt ok, would have liked it to move a little faster but not to bad. Upper back is very tight and needs to be adjusted big time.

Deadlift Suit Work- Last try to find an opener
Did some singles up to 585.
Everything felt very good. The last time we pulled in the suit I took it off, tody it felt perfect! 585 will be my opener, it is pretty easy for me to pull and I should be able to pull it no matter how smoked I am @ the meet. Hoping to go 630 + on the third depending how I feel.

GHR
3x12

Seated Row Neutral Grip
3 x 10

GHR Situps
3 x 12

My openers will be as follows

Squat: 675
Bench: 465
Deadlift: 585

All three of these should be fairly easy lifts to take the pressure off and keep me in the meet. I am very excited for the meet, training has been great and I have never felt stronger. So in the words of Bart Scott: "CAN'T WAIT!"

4/13/11 & 4/11/11

Sorry for the lack of posts but I had 2 exams this week that took over my life.

4/11/11- RE Belt Squat

Our Max Effort days will be more of a repetition effort day during meet prep because our circa max training is done on what is normally a dynamic effort day.

Belt Squat

5 x 6-8
Worked up to 3 plates and a quarter.

Bent Over rows
4 x 6-8

GHR
3 x 10

Weighted Abs
3 x 10-12

Short day, we all felt pretty tired from the past week and needed to back off a little.

4/13/11

RE/ME 3 board

Worked up to 365 x 5.
405 x 1 - I decided to just take this because, well, it was on the bar for Nate and I have only done it once before so it was a nice confidence booster to know that I could take it. My board pressing sucks so this was great or me.

Cable Tricep Extensions
4 x 12

KB Shrugs
2 x 20

Lat Raises w/ chains
3 x 10-12

Barbell Curls ( Done in the squat rack of course! )
3 x 10

Friday is our second circa max day in the squat, we will use the same band tension but less bar weight and speed things up a bit.

Just about 2 weeks out!!!

4/10/11- Shirt Work

Shirt Work

Worked up to 365 x 1 raw
Added Shirt
405 x 1 no touch
455 x 1 no touch
475 x 1 very close
495 x 1 touch and pressed!!!!

Finally starting to understand the shirt and it felt greatto finally have a good day and press  descent weight. I plan on opening @ 455 and probably taking 500 for a second attempt.

Tom also pressed 495 today and Nate had a strong 675 and just missed 725.
Paul Childress got some wok in his new Inzer Phenom today and made 765 look like speed weightoff a 2 board.

Light DB bench
3 x 12-15

DB Tricep Ext.
3 x 12

Body Weight Rows
3 x 12

Cable Abs
3 x 10

Could only get vido of Nate and Pauls last attempts today but they are worth the look. Both will put up some great numbers this month!

4/8/11- Circa Max week 1

Warm up

Bar x 10
Added 2 heavy bands  325# @ the top
Bands x 5
145 + bands x 2
195 + bands x 2
235 + bands x 1
Put Briefs on
285 + bands x 1
325 + bands x 1
375 + bands x 1
Put suit on
415 + bands x 1 Straps down
465 + bands x 1 Straps down- got squirley on the bottom with this, but still fought through it
505 + bands x 1 Straps up- This was the most weight (with bands) I have ever taken. Felt pretty good.

Tom hit a nice 465 + 295 bands.
Nate made a solid 600 + 425 in bands after missing it!




KB Swings- Various stances
5 x 10

Bent over rows
4 x8-10

GHR
3 x 10

Landmines
3 x 10

Everyone is looking strong and healthy. Only 3 weeks out and I can't wait!

4/6/11- Max Effort Bench

Max Effort Bench- Buffalo Bar + Quaded purple bands (medium bands)
Worked up to 225 + bands for triples
255 x 1
275x1
Added homemade slingshot
295 x 1
315 x 1


Fat Bar Incline Bench
135 x10
185x8
225 x6

Straight Bar Tricep Extensions on Floor
3 x 8-10


Pull Ups - Various Grips
3 x 8-10


Side Raises and Front Raises
2 x 20


Cable Sit Ups
3 x 8-10

Came into the gym with a much better mentality today. It paid off with some descent benching. I feel strong and my body feels pretty good with no injuries. The next three weeks are going to be all about getting mentally focused for this meet. I have not competed in anything since the first round of NCAA's last spring, so I am ready to get on the platform and get after it! I have to focus on cleaning up some technique stuff and stay healthy until meet time. I am going to compete @ 275 so I plan on trying to put a few extra pounds on in the next few weeks as I am about 264 right now. BRING ON THE FOOD!

4/4/11- ME Deadlift- Finding an opener.

Today was uncomfortable right from the start. Life outside of the gym has been wearing me down a bit and it couldn't be happening at a worse time in regaurds to training. I came into the gym completely flat and the weights made me pay for that...

135 x warm up
245 x 2
335 x 2
425 x 1
Added suit
515 x a very uncomfortable and painful 0. I could not get down to the bar properly in my suit and my left hamstring felt like it was going to rip off as I pulled the weight so I just dropped it. I tried to adjust my suit a bit but was just not even close to being comfortable. Took it off and put briefs on.

515 x 1
565 x 1 felt like 765 but after watching the video it looked easier then it felt.
605 x 0 got it to my knees and just stalled. Kept good position, but just didnt have it in the tank today. This is my current PR so not a huge deal that I missed it. I wat to break it in the meet not the gym.

As for an opener, I am thinking 580. I have to remember that we are pulling with a crappy bench bar in the gym with barely any grip. A deadlift bar will feel much better and should move a little quicker at the meet.

Reverse Hypers
3 x 10

Neutral Grip Pull Downs
3 x 10

Various Weighted Abs
5 x 10-12

I have some video I will try to get up tomorrow night.

4/1/11 and 4/3/11- Suit and Shirt Work

I went up to Absolute the past 2 training days to get some help and coaching from Paul Childress. Nate, Tom, and I all put the suit on Friday with the goal of finding a comfortable weight to open at.

Suit Work
Worked up to 505 in briefs
Put suit on
605 x 1 straps down
655 x 1 straps up- had trouble setting up and getting into position but the weight was still easy. This will be my opener.
655 x 1 Much better set up, still some things to work on
695 x 1 Felt pretty strong

I got a lot of coaching from Paul, especially when I take the bar out of the rack. I tend to shrug the bar out and don't have my hips underneath me enough. It sounds small and meaningless but if you start wrong you spend the entire lift trying to fix things and that doesn't work undr big weights. I will be squatting up at absolute a couple more times totry and fix this with Pauls coaching.

Prowler Push
3 trips x 100 yards

Pull Ups
3 x 10

Abs



4/3/11- Shirt Work

Worked up to 365  x 1 raw
Added shirt
405 x 1 no touch, about a two board
455 x 1 very close to touching pressed well
455 x 1 pressed over face, thanks Paul for saving my skull!
455x 1 miss grooved, no go

The goal today was to try to find an opener. I thought 455 might be it but after today I need to put the shirt on one more timeand try to touch something lighter. Paul suggested moving my feet out from underneath me. I used to bench raw that way but felt better with my feetunderneath with the shirt. I will give it a shotnext session.

DB Bench
4 x 12-15

Seated Row
3 x 10

Y's and T's
3 x 10-12

Straight bar tricep extensions- light
3 x 10

3/30/11 Max Effort Bench

Well, deloading went out the window and we decided to do some reverse band bench with a homemade slingshot. We just used a mini band around our elbows as the homemade slingshot. I actually think this is quite useful to use in training from time to time.

Worked up to 405 x 1 with slingshot before adding the reverse bands. This felt really good and felt awsome to take 405 off my chest even if it was with the slingshot!
We then added reverse green bands they took off about 100# on the bottom and close to nothing at the top.
Worked up to 515# x 1 with slingshot.

Straight Bar Tricep Extensions
3 x 10

KB Shoulder Presses
3x8-10

Lat Pull Downs
3 x 10

Face Pulls
3 x 10


Abs with weight

Nate had a great day as well just missing 675. He hit 635 easy.

Friday night we are putting the squat suit on to find an opener. I am thinking it should be around 650#, we'll see how it feels.

3/28/11- Deload Squat

Belt Squats- 4 x 5
I also did an arch back good morning variation on the belt squat before each set of squats.

KB Swings- Wide and close stance
3 x 12-15

Chest Supported Rows
3 x 10

GHR
3 x 10

Land Mines
3 x 10

Cable Crunches

3/27/11- DE Bench

I have recieved a lot of feedback from the article I wrote and I really appreciate you all reading it and reposting it. I had a lot of fun writing it and hope to write more of that kind of stuff and training articles soon, as long as I have some free time. We are just over 4 weeks out of the SPF Ohio Championships in Columbus OH. This week is planned to be somewhat of a deload. We all feel pretty good and things are starting to come together at the right time. Here is what we did for our DE bench:

DE Bench- Straight Weight
225# 8 x 3

DB Tricep Roll Backs
3 x 10

Vogepohls
4 x 10

KB Side and front raises
3 x 16-20

Push Ups
2 x fail

3/26/11 DE Squat

DE squat
415# 6 x 2
465 x 2
505 x 2
505 x 1 no box
555 x 1 no box

Weight moved really well today. Took away the box on some of the hevier sets to  get used to free squatting a little and get used to hittng the right depth.

Kettle Bell Swings
4 x 10

Back extension w/ cambered bar
4 x 8-10

Seated Row
3 x 8-10

GHR
3 x 8-10

Various Abs

A rant about setting goals, sticking to them, and toughness.

I come in contact with several athletes on a daily basis. Being former weight thrower for the University @ Buffalo, I still do most of my training at the UB facilities, so I see my old teammates and several other division 1 athletes there on a regular basis. I also coach track and field at a local highschool and occasionally coach athletes at Absolute Performance. I tell you this because I have become quite irritated at some of the things I hear and see from athletes as it relates to their performance (or lack there of) and athletic goals.

Before I continue this rant of pissed off-ness, let me preface this by saying I am by no means one of the greatest athletes around and don't pretend to be; I know where I stand in the pecking order. However, I feel I have the right to speak on this issue. I was a slightly above average athlete coming out of highschool. I got a partial scholarship to a D-1 school for throwing and made the most of it. I won a conference title in the shot put, and was an NCAA qualifier. But I did all of these things after losing 1/3 of my foot and beating cancer halfway through my college career. Now is that the hardest  thing anyone has overcome, hell no! But I think it gives me some merit on what I am about to bitch about.

So with all of the athletes I see everyday, most of them all have goals to get better, and some of them have goals of actually winning championships and getting scholarships, etc.. Having a goal is all well and good, but here is my problem with so many athletes right now, they don't understand that it is more then just setting the goal and talking about it, IT'S HARD WORK and SACRAFICE. About 1/4 of the athletes I see on a daily basis know what this means. Now I am not talking about going to the gym everyday and training hard, if you can't do that you shouldn't even be involved in sports of any kind. The problem comes when there is an obstacle between you and your goal. This can include anything from an injury, an academic problem for the college athlete, money problems, or a physical limitation (different from an injury). Hell, most athletes that have been competing long enough can speak to anyone of these, especially athletes in Olympic sports or powerlifting. When athletes are confronted with challenges, many of them crumble in defeat. What happened to the thought of sports making us "tougher people". As athletes we like to express to people in any way possible that we are athletes (don't lie because we all do it) because we as athletes feel it seperates us from the rest of the population and makes us better then them, and it should! If you are one of the few that work everyday to get closer to your goals no matter what obstacles come up, then you posess traits in life that non athletes will never posess. But when you crumble because of some miniscule event in your career such as a bad knee, chronic tendonitis, or a stress fracture just to name a few of my favorites, you should crawl back to normalcy and plead for mercy from the athlete gods! ( too harsh?) Adversity is apart of life not just sports so get used to it. As Rocky Balboa said (yes he is a real person in my mind) " Life aint all sunshine and rainbows kid, it's a very mean and nasty place."

When you have an injury, do what you have to do to get it better. Paul Childress told me that you don't really know how to train until you have had to train through an injury. This means you have to train harder and smarter when you are hurt. You will have to do things you don't usually do and probably don't like doing in order to keep moving forward even though you are injured. In other words, no one likes to get hurt but shit happens, use the experience to get better and smarter about your body. Don't be an idiot and think you know everything either. LISTEN to people who have experience and who are better athletes then you because chances are they had to go through the same type of situation. Don't listen to the guy who hasn't accomplished anything himself but claims to know more about training then those who have.

 If you truley want to achieve something, there are very few things that make for a good excuse as to why you didn't try to achieve it. Now I didn't say achieve it because life isn't perfect, the hardest worker doesn't always get the gold. But in the end, you have to be able to look back and be happy with what you gave. Because when it comes right down to it, no one outside your little bubble in life truley gives a shit about your goals. So walking around saying how you're "doin work to make dat paper in the league" ( I hate that little saying the most) means nothing to anyone but you. So if your making excuses as to why you aren't getting better or where you want to be in life, there is only one person to blame for that. So quit talking, quit looking for the easy way out, quit blaming other people, and SHUT UP AND TRAIN! If your little injury is stopping you from achieving your goals watch these videos and go feel sorry for yourself!

3/23/11- Shirt Work

Shirt Work 5 weeks out
The goal again today was all about technique and getting something to touch. Things went pretty good. Tom and I both wet down our shirts to give them a little more give, this helped alot and we were both manage to touch or get within less then an inch which is a great improvement.

Worked to 365 x 1 raw
Put on shirt
405 x 2
435 x 1
455 x 1
475 Miss- tucked way to much and had nothing to push with
445 Much better, about an inch away.

Reverse Grip Pull Downs
3 x 12

Reverse Grip Push Downs
3 x 10-12

Had to cut it short due to time, but a good day. This will probably be the last time we put the shirt on for anything heavy. 5 weeks away!

3/22/11- ME Good Mornings

ME Good Mornings w/ giant cambered bar + 120# of chain
Worked up to 365 + chain x 3
405 + chain x 1 (PR)

Pull throughs
3 x 10

1 Arm Rows
3 x 10

Various weighted Abs

Short day today. Good mornings are improving alot and I hope this will translate to a better squat and pull. We have been doing goodmorningsand different types of pulling on our Max Effort days to address some weaknesses that the 3 of us all have, mainly hip strength.

3/20/11 DE Bench

Trained up @ Absolute Performance today...


DE Bench w/ quaded mini bands
185 + bands 6x3
225 + bands x 1
245 + bands 2 x 1
Bar moved fast today and continued to do so on the small work up sets we did.


DB Bench
4 x 10-15

Pull ups 3 different grips
3 x 8-10

Tate Presses
3 x 10

Face Pulls
3 x 12-15


DB Curls
3 x 12


Various Abs

3/18/11 DE Squat

DE Squat with Safety Bar and Green Band (about 150 in band tension @ top)

This was our last week with the safety bar so we did some heavy singles with the bands.
Worked up to 505 + bands x 1 with briefs on. This was a PR with the safety bar and felt pretty strong.

Nate had a good day as well working up to 595 + bands x 1

Deadlifts against quaded mini bands
Worked up to 405 + bands. Deads felt very strong and fast today.

Seated Rows
4 x 10-12

Reverse Hypers
4 x 8-10

GHR
3 x 10

Abs

3/16/11 ME Bench

Went home to Rome for a few days so I apologize for the lack of posting. Trained up @ Absolute Performance last night.


ME 2 board bench
Worked up to 345 x 3
365 x 1
385 x 1


Standing Military Press
4 x 5-8 ( 175 x 5 on last set)


DB Tricep Extensions
3 x 10

Fat Bar Lat Pull Downs
3 x 10

Band Tricep Extensions
3 x 10

Abs

3/11/11- DE Squat

DE Squat Safety Bar + Green Bands ( 150 band tension)
325# 6 x 2
375# 2 x 2

Speed Deadlifts
405#  5 x 2

Bent Over Rows
4 x 6-8

Seated Good Mornings w/ Safety Bar
4 x 8-10

GHR
3x10

Abs- Various Cable Crunches and Hanging Leg Raises

Today was a good day. Weights moved really well. Will be taking a real light day benching on Sunday doing some light speed work and a couple accessory movements to let my body recover a little bit before we hit the meat of this meet prep phase.

3/10/11- Shirt Work

Shirt Work
Goal today was to get some technique work and keep working to touch something around 450. I want 450 to be an opener because it is weight I know I can press. I took a lot of reps today between 405 and 475. I got 455 within an inch. This is becoming very frustrating because everything is pressing easily, but I know I have to be patient. I am going to try wetting my shirt down during the next session and hopefully get a little more stretch in the shirt.

Tricep Pushdowns
3 x 20-30

Pull ups ( multiple grips)
4 x 6-10

BB Curls
3 x 10-15

KB Shoulder Clean and Press
2 x 10

We were all pretty spent today so we did some light accessory work. We are putting the shirt on more frequently because we need more work in it, but at the same time we have to be careful not to beat ourselves up too bad.

3/7/11 Max Effort Deadlift-Reverse Band Deads

ME Deads- Reverse Green Bands ( about 135 on bottom and close to nothing at top)
Worked up to 635 x 1. Failed at 675

Belt Squat
4 x 6-8


Back Extension w/ Safety Bar
4 x 6-8


Seated Row-Close Grip
3 x 10

Landmines and Seated Cable Crunches

3/6/11- DE Bench Press

DE Bench- 3 chains/side (120#)
Goal today was to move some heavy singles as fast as possible.
I worked up to 295 + chain x 1. This was a PR. Nate worked to 405 + chains.

Took the chains off and did some rep work:
275 x 12 (also a PR)
225 x 16

Football Bar Tricep Extensions on Floor
4 x 6-8

Lat Pull Downs
3 x 10

Face Pulls
3 x 12-15

DB Curls
3 x 10

Indian Club Swings

3/4/11- DE Squat w/ chains

DE Squat w/ 160# of chain
235# 3 x 2
Added briefs
325#  x 2
375#   3 x 2
415# x 1
465# x 1
505# x 1 ( about 650ish @ top )


Speed DL
315 + 4 chains (80# of chain) 4 x 2
365 + chain x 2
405 + chain 2 x 1
495 + chain x 1


Seated Good Mornings w/ Safety Bar
4 x 10

Seated Rows
3 x 10

Band Side Bends
2 x 10

Today went pretty well despite feeling pretty beat up. Nate and I both felt like we got hit by a train for some reason. It is a good sign when weights move good when you feel like crap. 9 weeks out from the meet, back to bands next week. We will keep it pretty light next week and then up the tension the following week.

3/2/2011- Max Effort Bench Shirt Work

Put the shirt on today, 9 weeks out of the SPF meet in Columbus, OH. The goal today was to get something around 450 to touch and press easily. Well pressing was better today but still no touching, got within a 1 board or so with 455. It is getting closer but still not where I would like to be. The shirt I am using was lent to me by a friend and is not fit exactly to me. The chest plate is very small and is why I have problems getting the last couple inches.

Shirt Work

405 x 1 about a 2board away
435 x 1 same distance away
455 x 1 about a 1 board, not too bad
475 x 1 Could not get this any closer, was actually about a 2 board away
495 x 1 same
495 x 1 miss, tried to really tuck the elbows at the bottom to get it to touch and just mis-grooved it.

KB Tricep Extensions w/ bands
3 x 8-10

Pull Ups
2 x 6-8 w/ weight
2 x 8 w/ body weight


KB Shoulder Press
3 x 12-15


Cable Crunches
3 x 10-12

Nate had a pretty good day, tried some different things with the shirt, 635 was easy, missed 700, just got a little loose. Tom had a similar day to mine, pressed well but still having trouble touching.

2/28/11 Max Effort Good Mornings

Max Effort Chain Suspended Good Mornings
Worked up to 415 x 3

Zercher Rack Pulls
Worked to 455 x 5


Bent Over Rows
3 x 8-10 (245#)
My back is getting much stronger because 225 now feels light!

Reverse Hypers
3 x 10

GHR Situps
3 x 10

2/27/11- DE Bench

DE Bench- 3 chains/side
185 + chains 8x3 ( 4 sets close grip, 4 sets wide grip)
Rep set
275 x 10

Fat Bar Tricep Extensions
4 x 8-10

Neutral Grip Pull-dows + purple band
4x 8-10

Shrugs
225 x 80 reps

DB Side Raises
3 x 12

Abs
3 x 10

Training is going good. No injuries or complaints. Bodyweight is about 260 right now. I plan on staying here and competing at 259 @ the meet in April. Putting bench shirt on Wednesday for some work.

2/25/11- DE Squat

DE Squat w/ 4 chains/side (about 160# of chain)
325# + chain 8 x 2

Speed Deadlifts w/ mini bands
315 8 x 2
We trained up @ Absolute today and they just purchased a deadlift platform. Was nice to use the platform to set up the bands. It was also nice to use a deadlift bar again!

Back extensions
3 x 10

1 arm DB row
3 x 10-12

GHR
3 x 10

Weighted Abs
3 x 12

2/23/11- Max Effort Bench

I did not train on Monday because I was sick as hell. I could barely get out of bed so I thought it would be best to let whatever I had run it's course and get rid of it as quick as possible. I haven't missed a training session in quite a long time so I obviously felt terrible. Felt good enough to train today, so here is what we did...


ME Bench Press- Reverse Band
Worked up to 335 x 2 and 355 x 1 before adding bands
Added Reverse Bands (Strong/Green Band) The way we set it up this time there was almost no band tension at the top of the lift so we were probably getting around 80-100# at the bottom and close to 0 at the top.
405 x 2
425 x 2
445x1
3board- Competition Shirt Grip
455x3
405x8

Nate worked up to 545 x 2 if I remember right and did some 3 board work with 585. We weren't getting much help with that 3 board so this was a pretty good day.

Standing Overhead Strict Press (Military Press)
95x10
135x8
155 2 x 5


Straight Bar Tricep Extensions
4 x 8-10

Pull Ups
4 x 8-10 (2sets neutral gip and 2 sets wide grip)

Heavy Shrugs
4x 8-10

BB Curls


Abs

2/20/11- DE Bench Press

DE Bench w/ 2 chains
6 x 3 w/ 185 + chains
2x3  w/ 225 + chains

DB Floor Press on foam block
4 x 8-10

Close Grip Pull Downs
4 x 8-10

Band Tricep Extensions
3 x 12-15

Side Bends
2 x 12

Cable Abs
2 x 12

2/18/11- Suit Work

Squat Suit Work
Worked up to 555 in briefs
595 x 1 Suit straps down
645 x 1 suit straps down
685 x 1 straps up (little squirley on the bottom)
705 x 1 straps up (PR). Much better technique, felt easier then 685

Nate worked up to I believe 825 with no straps and Tom took a few singles with 645 w/ straps down.

Decided to just pull heavy today as we may deload next week before getting ready for the meet in April

Deadlift with briefs
Worked to 605 x 1 (PR)

To get 2 PR's in one day was great. I feel very confident in these 2 lifts and hopefully 2 and half months of training can iron out some kinks and be able to put a good first meet together.

Seated Rows
3 x 12-15

GHR Situps
2 x 12-15

Harvey Back
3x10 w/ safety bar.

Great day today! Always a good day hen you get to squat big weight!

See video here: http://www.youtube.com/user/jmadonia74?feature=mhum

2/16/11- Max Effort Bench

ME Bench- Floor Press with Football Bar
Worked up to 245 x 3
265 x 1
275 x 1
295 x 0
If you ever feel the need to feel like you have the strength of a 9 year old girl, do this!

DB Incline
4 x 6-8

Tate Presses
4 x 8-10

Pull Ups
2 x 8 Neutral Grip
2 x 8 Wide Grip

DB Curls
3 x 10

Indian Club Swings
3 x 10 forward and backward

This day all around sucked. I came into training late due to a test (that went about as good as our training) and was just flat. No one had any energy today and we all got our asses kicked today. We'll regroup from this crappy day and hopefully put up some big weight in the squat Friday!

2/14/11- Max Effort Squat

ME squat- Close Stance Low Box Giant Cambered Bar
Did triples until 325#
Then worked up to 465 x 1
This was incredibly hard as my box was about 3 inches below parallel when I watched the video and the cambered bar will really swing if you don't stay tight and stand up properly... Just a plain old ass kicker.
Tom worked up to 465 as well and Nate worked to 555.

Sumo Stance RDL's
4 x 6-8

Chest Supported Rows
3 x 8-10

Harvey Back
4 x 10
This is a tough exercise. It basically involves being in a bent over position with the safety bar with a rounded back.  While staying in this position (similar to the bottom of a good morning) arch your back and then round back over. These get hard real quick. Will try to post a video soon.

Seated Cable Abs
3 x 10-12

It looks promising that we may do this SPF meet in Columbus, OH @ the end of April. I really hope it works out because a bunch of Buffalo guys from Absolute gym will be heading down and it would be a great meet if we could all go down and support eachother. Plan is to take something heavy in the suit Friday with no bands on and kind of see where I'm at squat wise. If we do this meet we will get some general training in for a couple weeks and do a somewhat abbreviated meet prep phase. We'll see what happens...

2/13/11- Strength - Speed Bench

We had to switch our sceule around a bit because Tom is unable to train with us on Sundays nowdue to work. We decided to switch our Sundays to out DE bench day and put our max effort bench work on wednesday so Tom can work with us on ME days. This alsomakes Sundays a little easier on Nate because he is coaching and lifting at the same time on Sundays which kinda sucks when you are in a bench shirt sometimes! Anyways here is how today went...

Strength Speed Bench with looped medium bands and quadded mini bands.
Worked up to 285 + bands x 1

Nate Worked to 405 + bands x 1

Not sure what the ands are at top, best guess would be around 150-175#

DB Bench
4 x 6-8

Neutral Grip Pull Downs
3 x 10

KB Tricep Extensions on floor
4 x 10-12

Lat Raises w/ chains
3 x 12-15

BB Curls
3 x 10-12

My bench set up is feeling more comfortable every week and I m starting to have a little more confidence in this lift finally. Nate looked strong as usual, and is ready to put up a big total whenever we compete.

We are really trying to plan on doing the SPF meet in Ohio at the end of April. Hopefully we can work out the logistics (aka money) and head down as it should be a good meet to compete at.

Hope everyones training is going good!

VIDEO
http://www.youtube.com/user/jmadonia74?feature=mhum
youtube keeps jackin my music! Hope this one stays up

2/11/11- strength-speed squat

Stength - Speed squat w/ heavy and medum band = about 275 at top.
worked up to 465# + bands in briefs. Somewhere around 730 at top.

Speed Deadlifts
5 x 2  405#
3 x 1 495#

Reverse Hypers
3 x 10

Band Leg Curls
3 x 12-15

Neutral Grip Rows
4 x  8-10

Abs
5 x 10-12

Squat feels great! No complaints, just need my bench to catch up, haha

http://www.youtube.com/user/jmadonia74

2/9/11 Strength/Speed Bench

Strength/Speed Bench with quaded mini band and looped average band
185# + bands  8 x 3

DB Bench
3 x 10-15
My shoulder is very tight from deads the other day, kept these light.

Vogepohls
4 x 8-10

Football Bar Tricep Extensions
4 x 6-8

BB Shrugs
100 total reps w/ 225#

Everyone is getting stronger and training continues to be consistent and without any problems. Gotta train hard and smart at the same time, not always easy.

VIDEO:

http://www.youtube.com/user/jmadonia74

2/7/11- Max Effort Deadlift

Max Effort Deadlift- Off of ~ 4" boxes
Worked up to 635 x 1 (PR!)
Tried 675 but was just to heavy right now, technique felt fine but sometimes it's just too damn heavy.
Down set - 405 x 13

GHR with average band
3 x 8-10

Pull Ups
4 x 8-10

Foam Roller sit ups w/ weight (95#)
3 x 10-12

Short day today, I was pretty smoked from pulling and the down set of 13 made my back feel like jelly!

Congrats to UB's own James Starks on winning a superbowl title with the Green Bay Packers yesterday. We are very proud of him here @ UB. Buffalo is a great sports town but doesn't always have alot to show off in terms of titles, so it is nice when one of our own gets one!

You can see the video here or click over on the right of your screen!
http://www.youtube.com/user/jmadonia74?feature=mhum

2/6/11- Max Effort Bench

Max Effort Bench- 2 board
Worked up to 345 x 3
365 x 2
385 x 1
405 x fail
My bench is getting better slowly wit the changes I have made, but I still have some bad habits that sneak in especially flarring my elbows out when I press instead of pulling the bar apart and using my triceps to press the weight. More time under the bar!

Standing Military Press (no leg drive)
Worked up to 185 x 3
155 x 8 (downset)
It still amazes me that multiple people have done 500+ in this movement!

Fat Man Pull Ups
4 x 8-10

Kettle Bell Tricep Extensions
3 x 10-12

Shoulder Cleans
3 x 10-12

DB Curls
2 x 8-10

Descent day, just felt a little flat today coming off deload week. 
Superbowl pick: Packers  Score: 27-24
Good luck to UB alum James Starks tonight! Great kid with a whole lot of talent. I had the pleasure of woring with James while interning with the UB strength staff and he was a great kid to be around, I am pulling for him tonight.

See video here or on the new video sidebar on the right side of your screen!
http://www.youtube.com/user/jmadonia74?feature=mhum

2/4/11- DE Squats -Deload

DE Squats- Deload

Worked up to 325 - 6x2
Weight was very light and the legs felt good and pretty refreshed

Sumo Stance RDL
4 x 8

Bent over rows - reverse grip
3 x 8

GHR's
3 x 12

Seated Cable Crunches
4 x 15-20

Side Bends
2 x 10

No real training on Wednesday because UB was shut down due to the "storm". I am glad this deload week is over because I am bored out of my mind and can't wait to get unnder some weight again! Max effort bench on Sunday.

1/31/11 Deload - Lower Body

Deload - lower body

Belt squats
5 x 6

45 degree back extension
3 x 20 w/ 45# plate

Vogelpohls ( Standing lat pull down variation)
4 x 10

Foam roller sit ups with bar
4 x 10-12

I will be doing a lot more rolling and stretching tonight and for the rest of the week. I have a few places in my back that are a mess. Still debating on doing a meet in April, have to decide soon so I can plan out my training. I had not planned to do a meet untill August and that is why I was doing a circa max phase now in order to go through it once before the real thing. If I do a meet in late April, the timeline won't be to bad and I should be able to adjust my training.

1/30/11- Max Effort Bench

Max Effort Bench- Shirt Work
The goal today was to continue to learn the bench shirt and to try and get something close to touching.
I worked up to 495 for 4 sets of 1.
Last set was the best and I got it to a 2 in. foam and had a descent press.

3 board ( raw )
315 x 6
365 x 2 sets of 4

Seated Row - Wide Neutral Grip
4 x 8-10

KB Lat Raises
3 x 10

BB Curls
3 x 10

Video here:
http://www.youtube.com/user/jmadonia74

I am slowly learning the bench shirt. This is only my second time in a shirt that fits me halfway descent. As you can see in the video, I need a lot more work in it to get weights to touch, but it's getting better. Nate Harvey pressed an easy 675 today after doing a bunch of doubles. Deload for the rest of the week before circa max cycle.

1/28/11- DE Squat Heavy Bands

DE Squat with 475 # of band tension
Worked up to 325# + bands (800# at top) with briefs on.
Added Ginny Squat Suit ( Straps down )
355# + bands ( 830# at top)
375# + bands ( 850# at top ) FAIL! Misgrooved this big time towards the bottom and the bands kicked my ass! Got a great video of this! lol. No video of the 830, forgot to hit record.

Rack Pulls off 2nd pin + looped mini bands
Worked up to 455# + bands (PR)
We left the suit on for this only because we didn't feel like taking it off.

Reverse Hypers
3 x 10

GHR with Kettle Bell
3 x 10

Shrug o' Death with kettle bells
Started with biggest KB set and worked down without rest. Started with 30 reps for the first couple sets and then ended with sets of 10.

See video here:
http://www.youtube.com/user/jmadonia74

SMOKED! In desperate need of a deload next week. This is my first time doing a 3 week cycle with so much band tension. I had expected to go a bit heavier today, but needless to say the bands have kicked my ass these past 3 weeks. After this deload we will start our 2 week cirqua max cycle where it will be less band tension and more bar weight. Nate had a great day today taking about 1,000# at the top and making it look easy with his straps down still. You can see the video on the youtube page above. I will be very surprised if Nate does not squat 1000 at his next meet.

1/26/11- DE Bench Press

DE Bench Press w/ Average Band + Mini Band
Worked up to a sing with 255 + bands ( Somewhere around 450 @ top)

Straight Bar Tricep Extensions + mini bands
4 x 6-8

Wide Grip Lat Pull Downs
3 x  8-10

Face Pulls
3 x 12-15

Push Ups
2 x fail

GHR Sit ups
3 x 10

Not a bad day but very rushed. Started training at 7:10 AM and had to be to work by 8:30. We are heading down to train @ Westside Barbell on Friday for our squat day. Putting the suit bottoms on and working up to a single with the bands.

1/24/11- Max Effort Good Mornings

ME Good Mornings
Bar x many
145# 2 x3
195# x 3
235# x 3
285# x 3
325# x 3
375# x 1
415# x 1
435# x 1

I had planned to go light on these today because my back was very locked up for some reason. I ended up feeling ok as we went and ended up taking some heavy singles as the weight felt light. I notoriously suck at this movement so this was a PR for me. I usually get to 4 plates and completely crumble, but I handled 435# very easily today, could have easily gone heavier but decided to back off a bit.

Front Squats
Worked up to 325 for 5
This was not a very hard weight and was done for assistance work.

Straight Leg deadlifts
3 x 6-8

One Arm DB Rows
3 x 8-10

Today was a big confidence boost. Felt like shit going into today and still managed to set a PR! Getting stronger, now I just have to be smart and stay healthy.

1/23/11- Max Effort Bench

Max Effort Bench-
Worked to 345# x 2
Added Reverse Bands ( Strong and Mini )
Worked up to 495 x 1
Added 3 board
495 x 4
525 x 2

Pull Ups
4 x 8 (2 sets wide grip and 2 sets neutral grip)

Kettle Bell Shoulder Press
4 x 8-10

Tate Presses
4 x 12-15

DB Curls
3 x 10

Band Side Bends
2x 12

Seated Cable Crunches
2 x 12

1/21/11- DE Squat

DE Squat- 3 Heavy Bands + Bar weight
Worked up to 325# + about 475# in band tension at the top and did 3 singles at this weight.
We did alot of sets to work up to this weight and I took 6 sets over 275# + bands altogether


DE deadlifts w/ doubled mini bands.
Worked up to 315 for 3 sets
365 x 1 ( Moved much faster then last week)
405 x 0 ( The band tension at the top is very high at the top of my deadlift due to my height. I almost had it this week, maybe next time.)

45 degree back ext.
4 x 10 w/ 100# plate

Bent Over Rows w/ football bar.
4 x 8-10

Side Bends
3 x 10 ea. side

Today was a good day, the weight moved a bit slower today but that is to be expected with the higher band tension. The important thing was no one failed today and we were able to hold pretty decent form and keep accelerating through the bands. Suit bottoms next week and then a deload that will be much needed by then. Got some new video software and tried it out tonight, it is much easier then what I was using and I can add music and captions. I will get better at it as I use it more. This site wont let me uplad the new format so I will post vids on youtbe for now on.

http://www.youtube.com/watch?v=VoFr3Revr5U

1/19/11 Dynamic Effort Bench Press

Dynamic Effort Bench Press
Purple Band (Average Band) + Mini Band
155# + bands for 6 x 3
225# + bands x 1
255# + bands x 1
275# + bands x 1

275# no bands, close grip x fail (9 reps)

Straight Bar Tricep Extension off floor
4 x 6-8

Neutral Grip Pull Downs 4 x 8-10

Chest Supported Shoulder Cleans
3 x 10

Cable Tricep Extensions
3x10

Weighted Abs
3 x 12

I have started to put my feet back underneath me in the bench and have changed my set up a little bit, it seems to be helping a lot. I am staying a lot tighter and am able to push my heels down better and get more leg drive while keeping my ass on the bench. I have tried this before and bagged it and put my feet out in front and wide for awhile, so we will see how long it lasts this time!
More heavy bands for speed squat this week with a couple work up sets, will try to post a video.

1/17/11 Max Effort Deadlift

Max Effort Deadlift
Worked up to 85% of max for some triples with suit bottoms on
515# 2 sets of 3
This was not too bad so I decided to try 565 for 3, I got one and was smoked!

Barbell Hip Lifts
4 x 8-10 (335#)

Chest Supported Row w/ kettlebell
4 x 8-10

GHR w/ mini band
4 x 10

Situps on bench w/ barbell (95#)
3 x 10-12

Weights felt very heavy today and not sure why. Felt pretty good going into training but it was a tough one today, still got done what we had planned so that is a plus.

1/16/11- ME Bench

ME Bench
Worked up to 345# x 3 off foam
Put Shirt on. Actually used a shirt that fits very well thanks to Nick Fras for letting me borrow his old shirt for some training.
Worked up to 495# off a 3 board for a few single. Weight move well but need a lot more work in a good fitting shirt to find the groove. Almost killed myself trying a double, thank you to my spotters!

Standing Overhead Press
Worked up to 165 for a couple sets of 6
Did 5 sets in all

Fat Bar Pull ups
4 x 8-10

KB Tricep Extensions off floor
3 x 10

Had to go to work so that was all she wrote. Accessory work has been cut a little short due to my schedule this week, not the worst thing that could have happened considering our main lifts have been very taxing. Will be able to hit that stuff alot harder this week as my schedule is somewhat back to normal. Will post videos a little later.

1/14/11- DE Squat w/ Bands

Today was the first day of our heavy band phase. About 60% tension and 40% bar weight calculated off of 1RM. I am using 700# as my 1RM, this is kind of a guess because I don't have an actual max in my suit but I think this is a good number especially because today went as planned. Weight was heavy but  moved very well.

DE Squat
Worked to 285# bar weight + 2 average bands and 1 purple band ( somewhere around 400# of band tension)
5 x 2

DE Deadlift
Worked to 315# + monster mini bands (Not sure what these ad in tension the way we set them up but they are very tight)
5 x 2
Took a single at 365

Reverse Hypers
3 x 10

Neutral Grip Seated Rows
3 x 10

Thats all the time I had, had to be at work by 9.

1/12/11- DE Bench with Bands

Well, I got my warm up shoveling snow at 6:30 this morning, we got hit with a good 6 inches here in Buffalo last night, still made it to the gym for an early morning session, here is what we did:

DE Bench with light band and mini band

155# + light band 5 x 3
155# + light band and mini band 2x3
175# + light band and mini band 2 x 3
Alot of band tension, bar move pretty descent for most sets, last two sets were a little slower but ok.

Straight Bar Tricep Extensions w/ 2 chains each side
5 x 6-8
I suck at this movement and getting better at it is going to be key to my bench going up

Neutral Close Grip Pull Downs
3 x 8-10

Cable Tricep Extensions
3 x 10

Shrugs
100 reps with 225#

GHR Med Ball Sit Ups
3x8

Lots of bands on the squat bar Friday, should be fun!

1/10/11- ME Squat

Max Effort Squat- Straight Bar
Worked up to 405 x 3
Added Briefs
Worked to 555 x 3
595 x 1 ( pretty easy )

Was very happy with these numbers, the triples made me work and I was still able to move 600 fairly easy at the end.

Good Mornings
Work up to 285
3 x 6

Lat Pull Downs
3 x 8-10

GHR with mini Band
3 x 10

GHR Sit Ups w/ med ball
3 x 8-10

Side Bends
2 x 12 each side

1/9/11 ME Bench

Max Effort Dench-
Worked up to 345 x 5 off of a 1 board + Foam
365 x 2
375 x 1

Incline Fat Bar Press ( Steep incline )
Worked up to 205 for 3 x 6-8

Chain Tricep Extenions 3 chains each hand ( about 60# of chain each hand)
4 x 10-12

Neutral Grip Cable Rows
3 x 8-10

Fat Bar Curls
4 x 10

Push ups

1/7/11- Deload DE Squat

Last day of my deload. Got a quick session in up at Absolute Performance. I was helping to train some groups up there so I did my training quick and kept it simple.

DE Squat
Worked up to 330 for 8 x 2
Kept the briefs off and stayed light, weight moved fast and easy.

Band Leg Curls
3 x 15-20

Neutral Grip Pull Ups
5 x 10

Cable Crunches
5 x 10

That was all I had time for, glad I was able to do something given that I worked 9am-9pm yesterday.
Heavy bench day Sunday, can't wait to move heavy stuff again!

1/5/11 Deload DE Bench

Deload DE Bench

Worked up to 185# 6 x 3

Straight Bar Tricep Extensions
4 x 8-10 (115#)

Neutral Grip Lat Pull Downs
3 x 8-10

Barbell Curls
3 x 10-12

Supersetted abs throughout the session. Have been getting bored with them so trying to spice it up a bit, did a bunch of different movements for about 6 sets all together.

Everything feels good, this deload was much needed and my body feels good and healthy, nothing is hurting and that hopefully means another consistent training cycle. The fun begins again next week.

1/2/2011 & 1/3/2011

1/2/2011
This begins a much needed deload week but I did work up a little in the bench and put on a shirt that did not fit me at all and I got very little out of it, but it was good to learn with.
 Worked up to 345 x 1
Put on shirt
Worked to 425 for a couple hard singles. One was ok the other sucked.

Incline dumbell press
4 x8-10

Super wider pull ups
3 x 8-10

KB Tricep Extensions
3x8-10

Lat Raises
2 x 12


1/3/2011
Deload Lower

Belt Squat
light sets of 6

Reverse Hypers
3 x 8-10

Neutral Grp Cable Rows
3 x 10

Cable Abs
3 x 12

Elliptical x 12 mins

Did a lot of foam rolling and some stretching. Have been going hard for 6 straight weeks and need to let the body heal a little. Heavy band work next 3 weeks!

12/31/10- DE Squat

Today is usually a speed day, but we put the suit on and worked up to a heavy single with green bands.

Worked up to 505 + Green bands ( 150# at top) with briefs.
Worked up to 595 + Green bands with suit

Rack Deadlifts + doubled mini bands
Worked up to 405 x 1
Missed 455 at top

GHR
3 x 10-12

Lat Pull Downs
4 x 10

That was all. Squatting took forever so accessory work was cut a little short.