Max Effort Squat
Oct 30, 2006
ME SQ
warm up - mobility stuff
1. Squat (suit on, straps down) - 135x3, 225x1, 275x3, 315x1, 365x1, 405x1
2. 1-Arm KB Clean - 24kgx5+5, 32kgx5+5, 40kgx5+5
3. GHR - 25x7,5,3
4. Band Pulldown Abs - green band 3 sets
5. Side Bend - 32kg 2 sets
That's it. Suit felt good, with the straps loose 402 will be a good opener, then will look for 429 for a second and 440-451 for a third. Deads will be 429/475/501. 11/18/06...
Tuesday, October 31, 2006
Wednesday, October 25, 2006
Maximum Effort Bench Press
Oct 25, 2006
Wednesday
ME BP
1. 3-Board Bench Press - (Rage-X) 135x3, 185x2, 225x1, 275x1, 315x1 [full ROM] 275xmiss (got it 1/2 way up - not sure this Rage is the shirt for me, still may be too much shirt)
2. Military Press - 95x5/3, 85x7, 65x10
3. Lat Pulldown - 100x12, 110x10/2, 120x8/2
4. Seated DB Clean - 40x6/3
5. Band Pushdown - purple bandx12/4
Had to catch this workout at the club's fitness center. I hate working out here, the benches suck. Oh well. 315 was a strain but it came up, the 275 full ROM I got half way up, I need to spend more time in that Rage-X, I took 1 ply out and it is easier to get down in, I just need to learn the groove better. With the 2-plys my training partner couldn't touch 455 and that is WAYYY out of my league. Right now it's best I stay in my F6 for this next meet. I just need to bring it together on the platform. I've hit 315 5 or 6 times full ROM in training in my F6, I'm due for a 300+ meet bench!! Time for some chocolate milk, don't tell the nutrition gurus! 11/18/06...
Maximum Effort Squat/Deadlift
Oct 23, 2006
Monday
ME SQ/DL
warm up - mobility stuff
1. High Box Squat - 135x3, 185x3, 225x1, 275x1, 315x1, 365x1, 405x1, 430x1
2. Pin Pull (#3 pin) - 225x1, 315x1, 405x1
3. GHR - 25x8,6,4
4. Band Pulldown Abs - grnx20/3
5. KB Windmill - 16kgx5+5/2
That's it. Time for chilli! 11/18/06...
Oct 25, 2006
Wednesday
ME BP
1. 3-Board Bench Press - (Rage-X) 135x3, 185x2, 225x1, 275x1, 315x1 [full ROM] 275xmiss (got it 1/2 way up - not sure this Rage is the shirt for me, still may be too much shirt)
2. Military Press - 95x5/3, 85x7, 65x10
3. Lat Pulldown - 100x12, 110x10/2, 120x8/2
4. Seated DB Clean - 40x6/3
5. Band Pushdown - purple bandx12/4
Had to catch this workout at the club's fitness center. I hate working out here, the benches suck. Oh well. 315 was a strain but it came up, the 275 full ROM I got half way up, I need to spend more time in that Rage-X, I took 1 ply out and it is easier to get down in, I just need to learn the groove better. With the 2-plys my training partner couldn't touch 455 and that is WAYYY out of my league. Right now it's best I stay in my F6 for this next meet. I just need to bring it together on the platform. I've hit 315 5 or 6 times full ROM in training in my F6, I'm due for a 300+ meet bench!! Time for some chocolate milk, don't tell the nutrition gurus! 11/18/06...
Maximum Effort Squat/Deadlift
Oct 23, 2006
Monday
ME SQ/DL
warm up - mobility stuff
1. High Box Squat - 135x3, 185x3, 225x1, 275x1, 315x1, 365x1, 405x1, 430x1
2. Pin Pull (#3 pin) - 225x1, 315x1, 405x1
3. GHR - 25x8,6,4
4. Band Pulldown Abs - grnx20/3
5. KB Windmill - 16kgx5+5/2
That's it. Time for chilli! 11/18/06...
Saturday, October 21, 2006
Dynamic Effort Bench Press
Oct 21, 2006
Saturday
DE BP
warm up - med ball and mobility
1. Speed Bench w/chain - 95x3, 135x3/6
2. 1-Arm DB Bench Press - 75x5+5/3
3. JM Press - 85x5, 95x5, 105x5/2
4. Seated Row - 90x10, 110x8/2, 140x6/2
5. Seated DB Clean - 40x6/3
That's it. Off to the North GA mountains today for Octoberfest after I train my Saturday a.m. athletes. I trained people from 5am until 8pm yesterday, what a crappy business I'm in! LOL! 11/18/06...
Oct 21, 2006
Saturday
DE BP
warm up - med ball and mobility
1. Speed Bench w/chain - 95x3, 135x3/6
2. 1-Arm DB Bench Press - 75x5+5/3
3. JM Press - 85x5, 95x5, 105x5/2
4. Seated Row - 90x10, 110x8/2, 140x6/2
5. Seated DB Clean - 40x6/3
That's it. Off to the North GA mountains today for Octoberfest after I train my Saturday a.m. athletes. I trained people from 5am until 8pm yesterday, what a crappy business I'm in! LOL! 11/18/06...
Thursday, October 19, 2006
Wednesday, October 18, 2006
Max Effort Bench Press
Oct 18, 2006
Wednesday
ME BP
warm up - med ball and mobility stuff
1. 4-Board Press - (46 Fury) 135x3, 185x3, 225x1, 275x1, 315x1, 275x3
2a. Military Press - 95x5/3, 85x7, 65x10
2b. Lat Pulldown - 90x10, 110x8/2, 130x6/2
3a. Band Pushdown - 3 sets
3b. Band Pullapart - 3 sets
That's it. No partner tonight so I wore a loose shirt to a 4-board. I am just going to work down the boards only to 315x1 plus a back off of 275x3 so 10 days before the meet will be the 1 board then hopefully I'll finally crack 300 in a meet! This will be the easiest thing to do since I won't have a partner back here til' the 1 board day, this way I can use higher boards and rack pins in case I have to ditch. 11/18/06...
Oct 18, 2006
Wednesday
ME BP
warm up - med ball and mobility stuff
1. 4-Board Press - (46 Fury) 135x3, 185x3, 225x1, 275x1, 315x1, 275x3
2a. Military Press - 95x5/3, 85x7, 65x10
2b. Lat Pulldown - 90x10, 110x8/2, 130x6/2
3a. Band Pushdown - 3 sets
3b. Band Pullapart - 3 sets
That's it. No partner tonight so I wore a loose shirt to a 4-board. I am just going to work down the boards only to 315x1 plus a back off of 275x3 so 10 days before the meet will be the 1 board then hopefully I'll finally crack 300 in a meet! This will be the easiest thing to do since I won't have a partner back here til' the 1 board day, this way I can use higher boards and rack pins in case I have to ditch. 11/18/06...
Monday, October 16, 2006
Max Effort Squat/Deadlift
Oct 16, 2006
Monday
ME SQ/DL
warm up - joint mobility
1. High Box Squat - 135x3, 185x3, 225x1, 275x1, 315x1, 365x1, (walkout 455x10sec.), 405x1
2. Good Morning - 135x5, 155x5, 185x5
3. GHR - 25x8,6,4
4. Band Pulldown Abs - 3x20
5. Side Bend - 70x5+5/2
That's it. I haven't had 400 or more on my back since the Aug meet, it was a slow lift but strong and smooth. I had to workout this morning which is never good, but the workout went well despite. 11/18/06...
Oct 16, 2006
Monday
ME SQ/DL
warm up - joint mobility
1. High Box Squat - 135x3, 185x3, 225x1, 275x1, 315x1, 365x1, (walkout 455x10sec.), 405x1
2. Good Morning - 135x5, 155x5, 185x5
3. GHR - 25x8,6,4
4. Band Pulldown Abs - 3x20
5. Side Bend - 70x5+5/2
That's it. I haven't had 400 or more on my back since the Aug meet, it was a slow lift but strong and smooth. I had to workout this morning which is never good, but the workout went well despite. 11/18/06...
Sunday, October 15, 2006
Dynamic Effort Bench Press
Oct 15, 2006
Sunday
DE BP
warm up - med ball drills and mobility
1. Speed Bench w/chains - 95x3, 135x3/8 (3 different grips all inside rings)
2. 1-Arm DB Bench (Coach Reeve style) - 65x5+5/3
3. Seated Half Press in Rack - 135x5, 155x3, 185x3, 205x3/2 (PR)
4. Seated Row - 90x12, 100x10, 110x8, 140x6/2
5. Seated DB Clean - 35 x6/3
That's it. Pretty sore today. I presented at the GA State NSCA clinic yesterday and at the end of the clinic Dr. Mike ran us through an 8 minute battling rope circuit workout and it kicked my butt! Good stuff. 11/18/06...
Oct 15, 2006
Sunday
DE BP
warm up - med ball drills and mobility
1. Speed Bench w/chains - 95x3, 135x3/8 (3 different grips all inside rings)
2. 1-Arm DB Bench (Coach Reeve style) - 65x5+5/3
3. Seated Half Press in Rack - 135x5, 155x3, 185x3, 205x3/2 (PR)
4. Seated Row - 90x12, 100x10, 110x8, 140x6/2
5. Seated DB Clean - 35 x6/3
That's it. Pretty sore today. I presented at the GA State NSCA clinic yesterday and at the end of the clinic Dr. Mike ran us through an 8 minute battling rope circuit workout and it kicked my butt! Good stuff. 11/18/06...
Friday, October 13, 2006
Dynamic Effort Squat/Deadlift
Oct 13, 2006
Friday
DE SQ/DL
warm up - mobility stuff
1. Box Squat w/chains - 135x3, 185x2, 205x2/4, 225x2/4
2. Speed Deadlift - 275x1/8
3. KB Snatch - 53x8+8, 6+6, 4+4
4a. 45 Degree Back Raise - 25x10,8,6
4b. Sit Up - 25x10,8,6
That's it. Went to a slightly higher box today, back in the Metal ACE w/straps down and I need to break it in again, it is tight as hell! Don't call the gear police! 11/18/06...
Oct 13, 2006
Friday
DE SQ/DL
warm up - mobility stuff
1. Box Squat w/chains - 135x3, 185x2, 205x2/4, 225x2/4
2. Speed Deadlift - 275x1/8
3. KB Snatch - 53x8+8, 6+6, 4+4
4a. 45 Degree Back Raise - 25x10,8,6
4b. Sit Up - 25x10,8,6
That's it. Went to a slightly higher box today, back in the Metal ACE w/straps down and I need to break it in again, it is tight as hell! Don't call the gear police! 11/18/06...
Wednesday, October 11, 2006
Raw Bench Press
Oct 11, 2006
Wednesday
Raw Bench
*Deviated from plan as I had to work up in the raw lifts this week for a study I am in. Plus I had to do some push ups and sit ups..
1. Bench - 135x3, 155x1, 185x1, 205x1, 225x1, 250xmiss
2. Push Ups - 50 (54sec.)
3. Sit Ups - 34 (60sec.)
4. Pulldown - 100x10, 110x8, 120x6/2
5. Face Pull - 3 sets
6. Dips - 4 sets
*Cardio - treadmill = 12min. intervals 30s:60sx4
That's it. 11/18/06...
Oct 11, 2006
Wednesday
Raw Bench
*Deviated from plan as I had to work up in the raw lifts this week for a study I am in. Plus I had to do some push ups and sit ups..
1. Bench - 135x3, 155x1, 185x1, 205x1, 225x1, 250xmiss
2. Push Ups - 50 (54sec.)
3. Sit Ups - 34 (60sec.)
4. Pulldown - 100x10, 110x8, 120x6/2
5. Face Pull - 3 sets
6. Dips - 4 sets
*Cardio - treadmill = 12min. intervals 30s:60sx4
That's it. 11/18/06...
Monday, October 09, 2006
DE + Raw Squat/Raw Deadlift
Oct 09, 2006
Monday
DE+Raw Squat/Raw Deadlift
warm ups - mobility stuff
*Had to abandon my regular workouts today and this Wed cause' I have to work up to a single in the raw squat, bench and dead for this study I am part of. It's the 12-week interval.
1. Box Squat - 135+chainsx2, 185+chx2/4, no box no chains = 225x1, 275x1, 315x1, 355xmiss/2
2. Deadlift (conv) - 225x1, 275x1, 315x1, 345xmiss
3. Ab Wheel - 3 sets
Crappy workout. Off to walk the dogs. 11/18/06...
Oct 09, 2006
Monday
DE+Raw Squat/Raw Deadlift
warm ups - mobility stuff
*Had to abandon my regular workouts today and this Wed cause' I have to work up to a single in the raw squat, bench and dead for this study I am part of. It's the 12-week interval.
1. Box Squat - 135+chainsx2, 185+chx2/4, no box no chains = 225x1, 275x1, 315x1, 355xmiss/2
2. Deadlift (conv) - 225x1, 275x1, 315x1, 345xmiss
3. Ab Wheel - 3 sets
Crappy workout. Off to walk the dogs. 11/18/06...
Sunday, October 08, 2006
Raw Bench Press
Oct 07, 2006
Raw Bench Press
warm ups - mobility
1. Bench Press - 135x3, 165x3/3
2. Seated Half Press in Rack - 135x5, 155x5, 175x3/3
3. Seated Row - 90x10, 100x8, 110x6, 140x6, 110x12
That's it. Kept the volume lower today cause' I had to teach a 3 hour clinic with Steve over strength drills, kettlebells, sleds, energy system work, battling ropes, etc. Clinic went really well. Good times! 11/18/06...
Oct 07, 2006
Raw Bench Press
warm ups - mobility
1. Bench Press - 135x3, 165x3/3
2. Seated Half Press in Rack - 135x5, 155x5, 175x3/3
3. Seated Row - 90x10, 100x8, 110x6, 140x6, 110x12
That's it. Kept the volume lower today cause' I had to teach a 3 hour clinic with Steve over strength drills, kettlebells, sleds, energy system work, battling ropes, etc. Clinic went really well. Good times! 11/18/06...
Friday, October 06, 2006
Raw Squat/Dynamic Effort Deadlift
Oct 06, 2006
Friday
Raw Squat/DE Deadlift
warm ups - mobility stuff
1. Sushi Squat - 135x3, 185x2, 205x1, 235x3/3
2. Bench Press - 135x5, 115x5
3. Speed Deadlift - 235x1/6
4. 45 Degree Back - 25 x 3 sets
5. DBL KB Snatch - 12kgx6, 16kgx4, 24kgx2; 12kgx5, 16kgx3, 24kgx1
6. Sit Up - 25 x 3 sets
*Cardio - treadmill intervals 10min. = 30s:60sx4
That's it. Teaching a training clinic tomorrow with Steve Mosley, should be a blast! 11/18/06
Oct 06, 2006
Friday
Raw Squat/DE Deadlift
warm ups - mobility stuff
1. Sushi Squat - 135x3, 185x2, 205x1, 235x3/3
2. Bench Press - 135x5, 115x5
3. Speed Deadlift - 235x1/6
4. 45 Degree Back - 25 x 3 sets
5. DBL KB Snatch - 12kgx6, 16kgx4, 24kgx2; 12kgx5, 16kgx3, 24kgx1
6. Sit Up - 25 x 3 sets
*Cardio - treadmill intervals 10min. = 30s:60sx4
That's it. Teaching a training clinic tomorrow with Steve Mosley, should be a blast! 11/18/06
Wednesday, October 04, 2006
Max Effort Bench Press
Oct 04, 2006
Wednesday
5am - cardio - treadmill intervals 16min. int=30s:60sx4
ME Bench
warm up - mobility and med ball drills
1. Squat - 155x5, 135x5
2. 3-Board Press - 95x5, 135x3, 185x3, 225x3, 205x3/2
3a. Pulldown - 90x10/2, 110x8/2
3b. Face Pull - purple band 4 sets
4a. Dips - bwx4/6
4b. Scott Curl - 60x4/6
5. KB Side Bend - 24kg 3 sets
That's it. Workouts are going great and the new season of Gilmore Girls started, it's tough to imagine it getting any better than this! 11/18/06...
Oct 04, 2006
Wednesday
5am - cardio - treadmill intervals 16min. int=30s:60sx4
ME Bench
warm up - mobility and med ball drills
1. Squat - 155x5, 135x5
2. 3-Board Press - 95x5, 135x3, 185x3, 225x3, 205x3/2
3a. Pulldown - 90x10/2, 110x8/2
3b. Face Pull - purple band 4 sets
4a. Dips - bwx4/6
4b. Scott Curl - 60x4/6
5. KB Side Bend - 24kg 3 sets
That's it. Workouts are going great and the new season of Gilmore Girls started, it's tough to imagine it getting any better than this! 11/18/06...
Monday, October 02, 2006
Max Effort Squat
Oct 02, 2006
Monday
4am - Cardio - 16min. treadmill sprint intervals 30s:60sx4 (while watching a kick ass Rollins video, makes cardio "fun"!)
ME Squat/Raw Deadlift
warm up - hip mobility
1. Low Box Squat - 135x3, 185x1, 225x1, 275x1, 305x1 (*PR*)
2. Bench Press - 145x5, 125x5
3. Deadlift off Mat - 235x3, 215x3, 195x3
4. GHR - 25x8,6,4
5. DBL KB Cleans - 16kgx8,24kgx6,32kgx4; 16kgx7,24kgx5,32kgx3
6. AB Wheel - 3 sets
That's it. Good workout tonight. Shoulder is still feeling good and hit a raw low box PR, good stuff. 11/18/06...
Oct 02, 2006
Monday
4am - Cardio - 16min. treadmill sprint intervals 30s:60sx4 (while watching a kick ass Rollins video, makes cardio "fun"!)
ME Squat/Raw Deadlift
warm up - hip mobility
1. Low Box Squat - 135x3, 185x1, 225x1, 275x1, 305x1 (*PR*)
2. Bench Press - 145x5, 125x5
3. Deadlift off Mat - 235x3, 215x3, 195x3
4. GHR - 25x8,6,4
5. DBL KB Cleans - 16kgx8,24kgx6,32kgx4; 16kgx7,24kgx5,32kgx3
6. AB Wheel - 3 sets
That's it. Good workout tonight. Shoulder is still feeling good and hit a raw low box PR, good stuff. 11/18/06...
Sunday, October 01, 2006
Raw Bench Press
Oct 01, 2006
Sunday
warm up - shoulder mobility and med ball drills
1. Bench Press: 95x5, 135x3, 165x3/3
2. Seated Row: 90x10, 110x8/2, 140x6/2
3a. Seated 1/2 Press in Rack: 135x4/2, 155x4/2, 165x4/2
3b. Hammer Curl: 35x4/6
4a. Band Oblique Pulldown abs: 3 sets
4b. Lateral Raise w/External Rotation: 3 sets
5. Hub Lift: 25x2+2, 30x1+1
That's it. Will probably walk the dogs tonight for some light cardio. Back on it this week. The back off week was good, I have no more pain in my shoulder from the bad bench at the last meet. 11/18/06...
Oct 01, 2006
Sunday
warm up - shoulder mobility and med ball drills
1. Bench Press: 95x5, 135x3, 165x3/3
2. Seated Row: 90x10, 110x8/2, 140x6/2
3a. Seated 1/2 Press in Rack: 135x4/2, 155x4/2, 165x4/2
3b. Hammer Curl: 35x4/6
4a. Band Oblique Pulldown abs: 3 sets
4b. Lateral Raise w/External Rotation: 3 sets
5. Hub Lift: 25x2+2, 30x1+1
That's it. Will probably walk the dogs tonight for some light cardio. Back on it this week. The back off week was good, I have no more pain in my shoulder from the bad bench at the last meet. 11/18/06...
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