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.