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!