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!!!