Nov 29, 2006

Wednesday

ME Bench

1. 2-Board BP - 95x5, 135x5, 185x5, 205x5, 225x5, 235x5, 215x5/2

2. Malcom Extensions - 65x7, 95x5, 115x5, 125x5/2

3a. Lat Pulldown - 90x12, 110x10, 140x8, 150x8, 110x15
3b. DBL KB Jerks - 16kgx5, 24kgx5, 32kgx4, 24kgx5/2

4a. Shrugs - 135x15/3
4b. Hammer Curls - 35x10/3

That's it. Had two new guys come over to train with Malcom and I tonight, they did pretty good, hope they stick around. Benches felt strong. It was hard not to want to work up to a single today but I have a plan. 5's this month, 3's next month. I haven't done rep work like this in a while so I should build some muscle and have a nice 8 week accumulation phase and higher volume.

Nov 27, 2006

Monday

ME Squat/Deadlift

warm up - mobility

1. SSB Low Box Squat - 65x5, 155x5, 175x5, 205x5, 175x5/2

2. SSB Good Morning - 115x5, 135x5/2

3. 1-Arm KB Snatch - 16kgx8+8, 24kgx6+6, 32kgx4+4

4. Reverse Sit Up - 8/3

5a. Neck Harness - 16kgx8/3
5b. Rolling Thunder DL - 90x5+5, 115x3+3, 125x1+1

That's it. Safety Squat Bar came in today, this thing will kick your butt! It really throws you forward and overloads the lower and upper back. Good stuff.

Nov 25, 2006

Saturday

warm up - mobility

1. Bench Press - 135x3, 155x2, 185x1, 205x1, 225x1

2. Push Ups - 33 reps (50sec)

3. Pull Ups - bwx4

4. Chin Ups - bwx4

5. LC C&J - 16kgx5, 24kgx3, 32kgx6

6. Battling Ropes Underhand Wave - 60 sec

That's all for today. Basically I wanted to test some of the lifts and exercises I plan to use for conditioning work for this cycle (i.e. ropes and LC C&J's) to get an idea as far as volume etc. It was tough taking raw training maxes this week having just peaked in a PL meet last Saturday, everything was about 20-40lbs under my best raw maxes thus far. Going to see the Gladiators play tonight. Good times.

Nov 24, 2006

Friday

Back to work, sort of...

Squat/Deadlift

warm up - mobility

1. Squat [deep and raw, someone might even mistake me for an Oly lifter today! ;-)] - 135x5, 185x3, 225x1, 275x1, 305x1

2. Deadlift (conventional) - 135x3, 225x2, 275x1, 305x1

3. Hang Clean - 135x2, 155x2

4. Sit up - 31 reps

cardio - 14 minutes, intervals

Some explanations, I am still participating in a study on weightlifters and Udo's EFA oil so I have to test my raw training maxes this weekend (perfect a week after a meet eh'?) also I have to perform a 1 minute sit up test and a 1 minute push up test and do body comp, this is my 6 week off the oil check point. I go back on the oil for 12 weeks test, off the oil for 6 weeks and test one final time. Now, the hang cleans. I am going to start working some serious stone lifting (with the goal of Scotland and Iceland in the future) and need some supplementary exercises to help out, this will be one of them. I have a couple garden boulders sitting in my side yard to start playing with too. Fun stuff!

Nov 11, 2006

Saturday

DE BP

warm up - med ball and mobility

1. Speed Bench w/chains - 95x3, 135x3/6

2a. KB Extension - 16kg'sx6/3

2b. Seated Row - 110x10/3

That's it until the meet... 11/18/06...

Nov 10, 2006

Friday

ME SQ

mobility warm up

1. Squat - (ACE on straps down) 135x5, 225x3, 315x1, 365x1, (straps up) 405x1 [straps too tight barely hit parallel] 365x1 (loosened straps and sank it)

2a. 45 Degree Back Raise - bwx12,10,8

2b. Band Pulldown Abs - 3 sets

Will probably go 375/407/430 for a 5lb PR in the squat and 430/475/501 in the deadlift. Light benching tomorrow then that's it. 11/18/06...

Max Effort Bench Press
Nov 08, 2006

Wednesday

ME BP

warm up - mobility stuff

1. 1-Board Press - 135x5, 185x2, (loose 46 Fury on) 225x1, 275x1, 300x1

2. Malcom Extensions - 65x7, 95x5, 115x5/2

3. KB Extensions (paused on floor) - 16kg'sx7/3

4. Lat Pulldown - 5 sets

5. Face Pulls - 3 sets

That's it for the heavy days this cycle. All the weights went up well today in the loose shirt. Plan is to go 270, 292 (7lb meet PR), 303 (18lb meet PR). Since this is my last meet of the year and won't do a meet until summer/fall next year I want to stay conservative and get this 300lb meet bench monkey off my back. I've hit 315 in training about 6 or 7 times easy, but I just can't seem to bring it together on meet day when it counts. If I hit the 300 I'll be 50lbs BEHIND my year end meet goal, I suck! That's ok, it'll happen. Malcom was finally back from his vacation, great to have my training partner back. Squattin' on Friday, speed bench on Sat then it's resting and mental work all next week baby. 11/18/06...

Dynamic Effort Squat/Deadlift
Nov 02, 2006

Thursday

DE SQ/DL

warm up - mobility stuff

1. Box Squat w/chains - 135x2, 25x2, 245x2/4. 275x2/2

2. Speed Deads - 315x1/3

3. Stone Lifts - 170lb stone to waist x 3 reps, 125lb stone to chest x 2 reps

4. 45 Degree Back Raise - 24kgx8,6,4

5. Sit Up - 24kgx8/3

6. Pulldown Band Oblique Abs - purple 2 sets

That's it. I was going to hold off on my new stone lifting venture until after the meet but those two stones have been sitting in my yard taunting me for days I had to get my hands on them for a couple reps. Initial assessment - stone lifting rules! This is something I can see doing for a long time. 11/18/06...

Max Effort Bench Press
Nov 01, 2006

ME BP

warm up - mobility stuff

1. 2-Board BP - 135x5, 185x3, (46 Fury on) 225x1, 275x1, 305x1

2. Incline DB BP - 30x10, 40x8, 50x7/2

3. Lat Pulldown - 100x10, 110x8, 120x7, 130x7, 140x5, 150x5

4. Pushdown - 110x12, 120x12, 130x10, 140x10

5. Band Face Pull - purple 4 sets

That's all for today. Had to workout on the bad benches at the club cause' Malcom's still living it up in Jamaica. Fortunately he's back for my last heavy bench workout before the meet next week. Even in the loose shirt the 305 was tough but I nailed it. Next week we'll go 275 off 1 board in the loose shirt with the plan for the meet in my 44 F6 - 270/292/303. Time to start doing my mental work and get focused. 11/18/06...