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.