Raw Squat/Deadlift
Sep 21, 2006

Thursday

Raw Squat

warm ups - mobility stuff

1. Squat - 135x3, 185x3, 225x3, 275x3x3

2. Deadlift - 275x1x4

3a. 45 Degree Back Raise - 15,12,10
3b. Ball Sit Up - 25,20,15

4a. Rolling Thunder - 3 sets worked up to 120x1+1
4b. Neck Harness - 3 sets w/16kg KB

That's it. This next week is a back off week and I'll be in FL on vacation so it works out. Will do some mobility stuff, unilateral stuff, KB complexes and bands, plenty of snorkling, oysters and beer too. Shoulder is feeling much better today, so I skipped the light bench presses I had planned just to give it some needed rest. Hopefully it will be ready to go after next week. Meet's getting closer.. 11/18/06...

Max Effort Bench Press
Sep 20, 2006

Wednesday

ME Bench Press

warm up: med ball and shoulder mobility

*Shoulder really started feeling jacked up today. Great..

1. Floor Press: 95x5, 135x3, 155x1, 185x1, 205x1 (shoulder gave a warning twinge), 185x3

2a. BB Extension: 85x5x3
2b. CG BP: 85x4x3
2c. BB Extension: 85x4x3

3. Pulldown: 100x10x2, 100x8x2

4a. Face Pull: 3 sets
4b. Lateral Raise w/ External Rotation: 3 sets
4c. Russian Twist: 3 sets

Dealing with injuries sucks. Will continue to watch the shoulder and see what happens. Doing trigger point therapy, mobility, ice/heat, etc. 11/18/06...

Maximum Effort Squat & Deadlift
Sep 18, 2006

Monday

a.m. - Cardio = 22min. Treadmill intervals

ME Squat/Deadlift

warm ups - mobility stuff

1. Low Box Squat - 135x3, 185x2, 225x1, 275x1, 295x1 (PR)

2. Bench Press - 155x5, 135x5

3. Pin Pull (#3 pin) - 135x3, 225x1, 275x1, 315x1, 335x1 (PR), 365xmiss

4a. GHR - 15,12,10
4b. Reverse Sit Up - 15,12,10

That's it. Didn't do much accessory work cause' I was feeling pretty spent after maxing on the low box and pin pull. BTW-I am staying out of gear until just before the meet so these are all raw max effort lifts unless otherwise noted. I need to work my weaknesses and in deadlift it is conv. stance no gear, squat is low box no gear. Hopefully we'll see some carryover when I put the cheater suit on. Two more workouts then FL on Fri baby!! 11/18/06...

Raw Bench Press
Sep 16, 2006

Saturday
Raw Bench

warm up: med ball passes and shoulder mobility - used hot rub on shoulder and elbows and it helped a ton.

1. Bench Press: 135x3, 155x3, 185x1, 195x3x3

2. 4-Board Press: 205x3, 225x3, 245x3, 275x1

3a. Seated Row: 110x10x2, 120x8x2
3b. Shrug: 155x10x2, 155x8x2
3c. DBL KB Military Press: 16kgx7x4

4a. RVS EZ Bar Curl: 60x8x3
4b. Zottman Curl: 30x6x3
4c. RVS EZ Bar Curl: 60x6x3

5a. Band Oblique Pulldown Abs: 3 sets
5b. Neck Harness: 3 sets

That's it. Beginning of week 3 so I'm pushing it hard this week. Week 4 actually ends up being Lisa and my anniversary week so we are heading down to Destin which is cool cause' that is my back off week. Will do some uni-lateral work and maybe some KB and band work that week. 11/18/06...

Raw Squat/Dynamic Effort Deadlift
Sep 15, 2006

Friday
Raw Squat

-warm up: dbl kb swings (sumo) - 16kgx10x3

1. Sushi Squat: 135x3, 185x3, 225x3, 245x3x3

2. Bench Press: 145x5, 125x5

3. Speed Deadlift: 245x1x5

4a. 45 Degree Back Raise: 12,10,8
4b. Ball Sit Up: 20,15,12

5. Med Ball Ab Circuit: 2-circuits

That's it for tonight. Been thinkin' about the November meet and I don't think 440-451/303-308/475-501 is out of the question. 11/18/06...

Dynamic Effort Bench Press
Sep 13, 2006

Wednesday

4am - cardio, treadmill intervals = 22 min.

645pm - DE Bench Press

-warm up: mobility and KB circuits

1. Squat: 185x5, 135x5

2. Speed Bench w/KB's suspended from bar by JS bands: 12kgx5, 16kgx3x8

3a. BB Extension: 80x6x3
3b. CG Bench Press: 80x4x3
3c. BB Extension: 80x4x3

4a. Pulldown: 95x10x2, 95x8x2
4b. Face Pull: purple bandx10x2, prpl. bandx8x2

5a. Lateral Raise: 3 sets
5b. Russian Twist: 3 sets

6. 4-Way Neck w/ball: 2 sets ea. way

7. Hub Lift: 25x2+2, 35x1+1

That's it. Those speed bench presses with the KB's suspended by bands were no joke! I plan to work these on DE day this cycle and see how it goes. They force you to get freakin' tight and control the bar's path. Good stuff! 11/18/06...

Dynamic Effort Squat
Sep 11, 2006

Monday
DE Squat

warm up:
-mobility and lower body kb circuit

1. Box Squat w/chains: 205x2x8

2. Bench Press: 145x5, 125x5

3. Deadlift off blocks: 235x3, 215x3, 195x3

4a. GHR: bwx12,10,8
4b. Reverse Sit Up: bwx12,10,8

5. DBL KB Swing (outside legs): 16kgx10x3

6. Med Ball Ab Circuit: 2 circuits of 3 drills

That's it for today.

Extra Workout
Sep 09, 2006

Saturday
Extra Workout

Went out to drag the sled with a defensive back I train, he did 185 for 10 sets of 3 on bench some KB work and pulled a 35# PR of 405 in the deadlift (not bad for a 15 year old!), then we went out and did this with the sled:

8 trips up a steep hill with a 45 and 25 lb. plate on the sled, forward drags. We only rested while the other was pulling. He kicked my ass!

Raw Bench Press
Sep 09, 2006

Saturday
Raw Bench Press

warm ups:
-shoulder mobility and upper body KB circuit

1. Bench Press: 95x5, 135x5, 175x3x3

2. 4-Board Press: 195x5, 235x3

3a. Seated Row: 105x10x2, 115x8x2
3b. Shrug: 145x10x2, 145x8x2
3c. DBL KB Military Press: 16kgx6x4

4a. Reverse Grip Curl: 55x6x3
4b. Zottman Curl: 25x5x3
4c. Reverse Grip Curl: 55x5x3

5a. Band Pulldown Abs (oblique): purple x 3 sets
5b. Neck Harness: 25 x 3 sets

That's it. Increased either weights or reps on supplementary/accessory work. Will go out and drag the sled with my football player who's coming to train in a bit. Then it's up to the North Georgia mountains with Lisa, I love the fall in Georgia and October fest is even better!

Raw Squat - Dynamic Effort Deadlift
Sep 08, 2006

Friday
Raw Squat/DE Deadlift

warm up:
-hip mobility and lower body KB circuit

1. Squat: 135x3, 185x3, 225x3x3, 185x3 (paused)

2. Bench: 135x5, 115x5 (all paused)

3. Speed Deadlift: 225x1x6

4a. 45 Degree Back Raise: bwx10,8,6
4b. Ball Sit Up: bwx15,12,10

5. DBL KB Swing (sumo): 16kgx10x3

6. Med Ball Ab Circuit - same as Monday

7. Rolling Thunder: 90x1+1, 110x1+1, 140x1+1 (20lb PR right, 30lb PR left!)

That's it for the day. Squats felt nice today, granted they were light but I'll build up over 3 weeks. I'm new to this raw day stuff, ahhh I miss my Metal squat suit.. The rolling thunder was pretty cool tonight, nice to hit a PR on that, grip stuff is fun!

Max Effort Bench Press
Sep 06, 2006

Wednesday

ME Bench

warm up:
-joint mobility full body
-KB circuit:
1. Push Ups: bwx3x2
2. Renegade Row: 16kgx3+3x2
3. DBL C&P: 16kgx3x2

1. Squat: 205x5, 185x5

2. Floor Press: 95x5, 135x3, 155x3, 185x3

3a. BB Extension: 70x6x3
3b. CG Bench Press: 70x4x3
3c. BB Extension: 70x4x3

4a. Lat Pulldown: 90x10x2, 90x8x2
4b. Face Pull: purple bandx10x2, purple bandx8x2

5. Lateral Raise: 3 sets

6. Russian Twist: 3 sets

7. Ball 4-Way Neck: 2 sets each

That's it. I don't really care for working out in the morning like this, but I have to go to the docs for a physical and to get this potential hernia looked at so I am going to work a little later and didn't want to have to do this when I got home. Now, if any of you who actually read this log could do your "don't worry Scott it isn't a hernia" dance now's the time to do it!!

Dynamic Effort Squat
Sep 04, 2006

Monday

DE Squat

warm up:
-KB Circuit:
1. DBL Snatch: 16kgx3x2
2. DBL Clean: 16kgx3x2
3. DBL FSQ: 16kgx3x2
-Hip Mobility drills

1. Box Squat w/chains: 185x2x8

2. Bench Press: 135x5, 115x5 (paused)

3. Deadlift off mats (conventional stance): 225x3, 205x3, 185x3

4a. GHR: 10, 8, 6
4b. Reverse Sit Up: 10, 8, 6

5. DBL KB Swings (outside legs): 16kgx10x3

6. Med. Ball Ab Circuit: 3 drills x 10 reps each

*Lisa and I walked our malamute and border collie for 35 minutes in Atlanta's beautiful smog.

That's all for today. Time to go eat some burgers and watch the sentinal. Will have a few Road Dog brews too!

Raw Bench Press
Sep 03, 2006

Sunday

Raw Bench

warm up:
-shoulder mobility/stretching
-KB Circuit:
1. Push Up: bwx3x2
2. Renegade Row: 16kgx3+3x2
3. DBL C&P: 16kgx3x2

1. Sushi Bench Press: 135x3, 155x3x3 (paused)

2. 4-Board Press: 185x5, 225x3

3a. Seated Row: 100x10x2, 110x8x2
3b. Shrug: 135x10x2, 135x8x2

4. DBL KB Military Press: 16kgx6x3

5a. Reverse Curl: 50x6x3
5b. Zottman Curl: 20x5x3
5c. Reverse Curl: 50x5x3

6. Band Oblique Pulldown Abs: 3 sets of 10

7a. Neck Harness: 2 sets of 10
7b. Hub Pinch Grip: 2 sets of 5s. holds w/ 25 lbs.

*Biked for 35 minutes with my wife in this lovely Atlanta heat.

That's it. I used wrist wraps on the 4-boards, shhhh, don't tell the GEAR POLICE! Plan is to do the Nov 18 WNPF Battle of the Countries. I am seeing my Doc on Wed for a physical and to get my possible hernia checked out. If it isn't a severe hernia (which I doubt it is) I will schedule my surgery for right after the Nov meet. I only have 10 weeks for the meet and I don't think it will cause any more harm. Will see what the Doc has to say though. Fortunately she's an athlete. Squattin' tomorrow. Back on it...