Dynamic Effort Bench
Jul 29, 2006

Saturday
DE Bench

warm up: mobility stuff with med ball drills and chins and push ups (not quite X-fit style but it warmed me up)

1. Speed Bench w/bands (3 different grips all inside rings): 95x3x8

2. 4-Board Press w/bands: 185x3, 205x3, 215x3x2

3. Seated Row: 90x12, 110x10, 140x8, 160x6x2

4. Band Pushdown: purple bandx12x3

5. Upright Row: 70x12x2

6. Sled Dragging: forward w/ chest pressx45lbsx3 short trips, 3 long trips; backward w/ high rowx45lbsx1 short trip, 2 long trips --->neighbors LOVED this..

Good workout. Speed on bench was right on. Just got my new Elite Fitness sled yesterday and had a blast using it. This shit is no joke man. Even with the little 45lb plate this kicked my ass.. Maybe it was the 1000-degree 1000%humidity 1000%smog Georgia day....

Dynamic Effort Squat/Deadlift
Jul 28, 2006

Friday
DE Squat/Deadlift

1. Box Squat w/bands: 225x2x4, 245x2x4, 275x2, 315x2

2. Speed Deadlift w/bands: 225x1x4, 275x1x3, 315x1

3. 45 Degree Back Extension: 35x10x3

4. Hanging Leg Raise: bwx10x3

5. Side Bend: 53x10+10x3

That's it. Good speed today. Everything felt pretty good.

Max Effort Bench
Jul 26, 2006

Wednesday
ME Bench

1. 3-Board Press: 135x3, 185x3, 225x1, (Rage X on) 275-no touch, 315-no touch, 350-no touch, (F6 on) 335x1

2. Lat Pulldown: 90x10, 110x8, 125x8, 140x6x2

3. BB Extension: 70x8x6

That's it. Man, that Rage X double was a pain to get on but the 350 started to stretch it a bit. Plan is to work up in the F6 through the low to mid 300's then switch over to the Rage X around 350 and up to stretch it in.

Max Effort Squat Workout

Jul 24, 2006

Monday
ME Squat/Deadlift

warm up: Parisi drills and double KB circuits

1. High Box Squat: 135x3, 185x3, 225x3, (ACE on straps down) 275x1, 315x1, 365x1, 405x1, 455x1, 500xmiss

2. Good Morning: 135x5, 185x5, 205x5

3. GHR: bwx10,8,6

4. Sit Up: 35x10x3

That's it. Should have gone for 485 for a 10lb pr. The 455 felt heavier than it should have. Oh well, live and learn, it's just liftin' weights baby! Lovin' the ACE suit though.

We had the WNPF USA Powerlifting Championships on Saturday 7/22/06. I wasn't lifting, but I was coaching a 114lb very talented lifter I have been training for the past year. David weighed in at 111 lbs. making his class very easily. Here's the short of it:

Squat
open - 352.7 (easy)
2nd - 374.8 (easy)
3rd - 402 (looked like he smoked it, got two whites, head judge over-ruled and said he wasn't deep enough. Oh well, those are the breaks!)

Bench
open - 264.5 (easy)
2nd - 281 (missed)
3rd - 281 (missed, these should not have been this hard for him as he's made an easy 290 in training in his shirt and 265 raw. He just needs more time in this shirt.)

Deadlift
open - 402 (easy)
2nd - 429.9 (easy, this gave him his first ever elite total by 5lbs, 1069.2!)
3rd - 463 (broke the ground but didn't have the gas. After totaling elite the only thing left for him was to break 1100 and 463 was the lightest weight that could have done it. Damn kilo plates!!!)

All in all this was a great meet for David, going elite with only making 5 of 9 lifts!!!