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...

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...

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...

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...

Dynamic Effort Squat/Deadlift
Oct 19, 2006

Thursday

DE SQ/DL

1. Box Squat w/chains - 135x3, 185x2, 225x2/4, 245x2/2

2. Speed Deadlift - 305x1/6

3. 1-Arm KB Snatch - 53x5+5/2, 70x5+5

4a. 45 Degree Back Raise - 3 sets
4b. Sit Up - 3 sets

5. Side Bend - 2 sets

That's it.. 11/18/06...

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...

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...

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...

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...

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...

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...

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...