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.
Saturday, May 14, 2011
Monday, May 9, 2011
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.
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.
Thursday, May 5, 2011
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
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
Tuesday, May 3, 2011
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!
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!
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