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