ME Upper
RHS
Incline Bench
bar x 3 x 30
135 x 10
135 x 10
225 x 5
225 x 5
315 x 1
355 x 5 - PR
Cambered Bar + One Board
bar x 30
135 x 10
225 x 5
315 x 3
365 x 5 - PR
Pushdowns
60 reps
Face Pulls + Scap Retraction
60 reps
Barbell Curls
40 reps
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30 May 2014
RE Upper
RHS
Morning
Myo Reps
bar x 3 x 30
135 x 10
225 x 10
315 x 3
350 x 15 - rest pause
rest :30 sec x 3
rest :30 sec x 3
- 21 total reps
Lunch
Wide Grip Bench - with pause
bar x 30
135 x 10
225 x 5
345 x 6
345 x 6
Thats it for today. Leaving right after school to head to my little sister's graduation, I can't believe she is graduating....
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28 May 2014
ME Lower
RHS
Trained with Luke and Jake today at the high school
Pulls from the floor - looking for opener for upcoming meet
135 x 3
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1 - will probably open here
505 x 1 - second attempt maybe
Block Pulls off three rubber 45's
315 x 3
405 x 1
495 x 1
585 x 1
665 x miss
was wanting a PR here, not meant to be today. None of the pulls really felt heavy, I still don't feel comfortable in the starting position, thus the dive bomb approach... you can see on the 505 the bar drifts out in front of me at the start, not good... I still have a long way to go... long way......
Here is Luke with a big 335 clean
26 May 2014
ME Upper
Metroflex Fort Worth - "The Castle"
3 Board - pinkies on the rings
135 x 10
135 x 10 - added 3 board
225 x 5
315 x 5
405 x 5
475 x 3
505 x 1
535 x 1
550 x 1
Incline Bench
135 x 10
225 x 5
275 x 5
315 x 10 + 2 rest pause, wasn't expecting to get all 10 reps the first time, should have went heavier...
Pec Dec
not sure reps and sets, tried to get some blood flow and the pump
that was it..... that place is really neat... Huge and lots of equipment there were some huge dudes walking around... trained with Brian and Luke today... Luke is home for the summer so excited to be able to train with him...... Brian went 550 off of two boards in a tricked out rage x and Luke worked up to 315 x 8......
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24 May 2014
RE Upper
RHS
Index on the Rings
warmed up using the cambered bar
bar x 3 x 30
135 x 30 - straight bar
225 x 10
335 x 10 - paused
Cambered Bar plus one board
135 x 10
185 x 5
225 x 5
275 x 5
305 x 10 - added one board
Pushdowns
3 x 20
Face Pull + Scap Retraction
3 x 10 - 10
DB Flies
2 x 20 - trying to emphasize stretch and contract the pecs
everything felt heavy... spring ball is over now, so should be able to train more consistently and make more progress..... still competing on 14 June at APF Show of Strength in Plano.
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21 May 2014
DE Lower
RHS
DE Pulls
135 x 5
225 x 3
275 x 6 x 1
325 x 10 x 1 - video below of last few sets
Face Pulls
3 x 25
Side Raises
3 x 15
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19 May 2014
ME Upper
RHS
Morning Session
2 board - pinkies on the rings
bar x 3 x 30
135 x 20
225 x 5 - added 2 board
315 x 5
405 x 1
475 x 1
510 x 1
525 x 1
that's all I had time for this morning... plan is to hit max reps with 485 in the single bench daddy during the period.....
During the period
Bench with single Bench Daddy - all sets with single bench daddy
135 x 10
225 x 5
315 x 5
405 x 3
485 x 10 - last rep was a little shaky, but happy with the set
After the period
Came back in after the period:
Pinkies on the rings
135 x 10
225 x 5
315 x 3
350 x 1
350 x 15 - got 12, then rested 30 sec. and got the last 3
really happy with the work put in today... especially since it had to be done in three separate sessions...
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16 May 2014
RE Upper
STS Athlete Performance
Paused Bench Press - wide grip bench, index on rings
bar x 3 x 30
135 x 20
225 x 10
325 x 10 paused
Cambered bar plus one board
bar x 30
135 x 10
185 x 5
225 x 5
295 x 10
Cambered bar push ups
3 x 20
Mini band pull aparts
100 reps
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14 May 2014
ME Lower
RHS
Block Pull off 2 Rubber 45's + s 25lb plate
275 x 3
455 x 3
545 x 1
595 x 1
625 x 1
trained during lunch. That was all I had time for... happy with the weight..grip was starting to go on the right side.... will probably pull some more on Saturday morning before spring practice.
------------------------------------------------------------------------------------------------------------12 May 2014
ME Upper
RHS
Flat Bench - Pinkies on the Rings - everything done with 2 board
bar x 3 x 30
135 x 10
225 x 10
315 x 5
385 x 3
415 x 3
455 x 1
505 x 1
Rep Work
135 x 10
225 x 5
315 x 5
345 x 15 - PR
That was all a had time for.. Could have went heavier on the 2 board, trained with the guys today, and ran out of time. Took 30min break and then came back and hit the rep work. Ran out of time again, because had to go to class. Will probably hit some cambered bar + one board rep work when I get home after spring ball.
Practice was cancelled so came back and did the following:
Incline Bench
bar x 30
135 x 10
185 x 5
225 x 5
275 x 3
315 x 3
325 x no good, left biceps is still bothering me and this lift irritated it even more
dropped down to
285 x 10 - this surprisingly didn't feel that bad
Face Pulls
60 reps
V Bar Push-downs
60 reps
Again, not a bad session considering it was basically split up into three parts... I'll take it... Got schooled on the hammer strength bench incline set up today... I have never used a bench that slides in and out before... Learned something new today.. Now I should be able to hammer incline at the HS now.... Time to press more than 405... Well, I need to press it first and then some.....
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9 May 2014
RE Upper
RHS
Incline Bench
bar x 30
bar x 30
135 x 10
185 x 10
225 x 10
275 x 10
Index on Rings Bench Wide Grip - all reps paused
135 x 10
225 x 10
315 x 10
Triceps and Face Pulls after... good lil workout today.. Tried to keep the volume low but still get some rep work in.. Will increase the weight each week and work back up.. All wide grip bench will be paused from now on.
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7 May 2014
Big Pull Wednesday
RHS
Deadlift from Floor - used training max of 565
135 x 5
225 x 3
315 x 3
385 x 2
385 x 2
435 x 2
435 x 2
455 x 2 - 80%
455 x 2 - 80%
Finished with 100 face pulls and 100 band pull a parts...
Next week, going to pull off of 2 rubber 45's and a 25 for a max single
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6 May 2014
Upper Redemption
RHS
Bench - trained with the team today and tried to stay on pace with the sets and reps.. Did exactly what was on the board
bar x 30
135 x 10
225 x 10
285 x 5
335 x 5
355 x 3
380 x 3
425 x 3
Pull Aparts
100 reps
not too bad considering that I worked up to a single at 425 on Sunday. Felt a lot better today... Plan is to pull tomorrow and then volume bench on Friday.
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4 May 2014
ME Upper
Quadz Gym
Keller, TX
Incline Bench
bar x 3 x 30
135 x 10
225 x 3
275 x 3
315 x 1
355 x 1
395 x miss, PR is 385, disappointed with this, I want to press 405 on the incline!!
Flat Bench
135 x 10
225 x 5
315 x 5
405 x 1
425 x 1
nothing felt right, everything is off.... going to regroup and reset my training program... I am no longer going to be lifting on Sundays anymore. I will train on Monday, Wednesday, and Friday. Monday and Friday will be upper and Wednesday will be big squat Wednesday. If there is time and energy, Sunday will be used for back emphasis. Monday will be ME Bench, and Friday will rotate between DE and RE bench. I will begin to implement board press back into my pressing in order to bring back some diversity and variety. Fridays when it is a RE day, I will reset the weight to start at 275 x 10 - index on the rings grip and 225 x 3 x 15, pinkies on the rings. I will increase by only 5 pounds each week. This should provide good volume work and increase work capacity with out taking away from the ME work on Mondays. Wednesdays will rotate between box squats, free squats, and block pulls. I need to do a better job of getting my squatting in. Lower back is typically trashed after practice and makes it difficult to squat, but not to pull heavy, which is odd. We have 3 more weeks of spring ball and after that will be on to summer vacation where the rest will be plentiful and should be able to make some big gains.
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1 May 2014
ME Lower
RHS
trained with the guys today during the period... I guess you could call it speed work.. technique work, etc...
Pulls - Off 25lbs. Plates (Speed Work???)
135 x 3
225 x 3
315 x 3
405 x 3 - first rep felt really good
315 x 3 - off the floor
During Lunch
Face Pulls
50 x 20
70 x 15
90 x 15 - drop set
70 x 10
50 x 10
Shoulder Raise
20 x 10
30 x 10
50 x 10
Band Pull Aparts x 100
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30 April 2014
RE Upper
RHS
RE Bench for Reps
bar x 3 x 30
135 x 20
225 x 10
325 x 15 - pinkies on the rings
335 x 15 - index finger on the rings
trained during lunch, that was all I had time to do....
At home......
Cambered Bar Bench for Reps
bar x 3 x 30
135 x 20
185 x 20
225 x 15 - added one board
275 x 15
Band Pull Aparts
100 reps
Black Band Push Downs
70 reps
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27 April 2014
ME Upper
STS Athlete Performance
Single Bench Daddy
bar x 3 x 30
135 x 20
225 x 10
315 x 5
405 x 3 - added single bench daddy
475 x 10 - PR
Cambered Bar Bench - 1 board
bar x 30
135 x 10
225 x 3 - added one board
295 x 3
325 x 3
355 x 5 - really easy, will up this next time.... probably will stick with this set up for a while and give the shoulders a little break....
Triceps
black band - 100 reps
***Pretty decent day.. almost feeling 100%, but not quite.. was happy with the bench daddy rep out today, would have liked to have gone heavier raw, but still feeling a little beat up.. Wednesday will be another rep day, not sure if I'll go double bench daddy, or try to hit 405 x 10 again....... the 405 set is my goal again, just not sure when I'll be able to hit it again..... Still planning on competing on the 14th of June at the APF Show of Strength in Plano.. Wanting to smash that 500 bench...
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24 April 2014
RE Upper - Bad Day
RHS
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23 April 2014
ME Lower
RHS
Pulls off of 25lbs Rubber Plates
135 x 5
225 x 3
315 x 3
405 x 3
495 x 1
575 x 1 - ugly, really more like an RDL, I've got video I'll post tomorrow.... but it is more than I did last week, so I'll take it
Block Pulls off 3 Rubber 45lbs. plates
605 x m
605 x 1
655 x m - strapped up, this was not meant to be today... lower back was done from the other deads.... I'll try this again in about 10 days as my main lift for the day, and I'll smoke it. Not too worried
Band Pull Aparts
100 reps
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21 April 2014
ME Upper
RHS - Big Bench Monday
Pushed #bigbenchsunday back to today for a couple of reasons, one it being Easter Sunday, and the other being I'm still sick and needed another day to recover... Still not completely well, but I think I might be on the home stretch now.... Here is how it went down:
Wide Grip Bench - index on rings
bar x 3 x 30
135 x 20
225 x 10
315 x 5
405 x 2
435 x 1
455 x 1 - I'll go up from here next week
Double Bench Daddy Wide Grip - Index on rings
225 x 3
315 x 3
405 x 3
495 x 3
565 x 3
615 x 5 - PR, felt good, had a difficult time getting set up, but weight moved well, especially since it was the second exercise
Finished up with band pull a parts, side lateral raises, will get some more arm and upper back work in tomorrow....
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***UPDATE***
I'm going to start posting my latest training at the top, using a top down format, that way you don't have to scroll down to the bottom to see the latest training. I didn't train this weekend, I have some kind of allergy/sickness that I am trying to kick. I slept most of the weekend, but don't feel much better today. Going to try to big bench this afternoon and see what happens.
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23 Jan 2014
High Box Squat - Worked up to 645 x 1 - raw, just belt
Block Pulls on 35lbs. Rubber weight - 565 x 1
Both lifts were PR's today. Lifting went well. Now to recover for #bigbenchsunday!!
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26 Jan 2014
#bigbenchsunday
Quadz Gym
Keller, TX
Bench Press with the Bench Daddy
bar x a bizxillion
135 x 10 - single layer
225 x 10
315 x 10 - double layer
405 x 5
495 x 3
565 x 3
585 x 5
Close grip with bench daddy - single layer
225 x 5
315 x 5
405 x 3
455 x 3
Finished up with upper back and triceps accessory. Good day today!!
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27 Jan 14
RHS
Lower
This was supposed to be a heavy day, but after squatting heavy on Thursday body wasn't having it. Did some light free squats and then moved on to deficit pulls off of a rubber 45lb. plate.
Worked up to 455 x 1 - this is the most I have pulled from this position. It sucks, no leverage, but the weight is improving so rolling with it. I have video. I have never been a good puller up to this point in my lifting quest, but I am trying to work on pulling with more frequency.
Random Thought: My training used to resemble a ME day and a DE day. Now it has morphed into a heavy day and a heavier day. Not sure how good or effective this is, but my ego is getting in the way. On Friday, I will most likely brief up and try to take a single.
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29 Jan 2014
RHS
DE Upper
Reps in the Bench Daddy
Single Bench Daddy
135 x 10
225 x 10
315 x 10
405 x 10
Switched to Double Bench Daddy
525 x 10 - this felt extremely light, and I was a little uipset because I keep all of my numbers in my phone and my phone died during the session, that's why no video was taken today. Back to the numbers, I had previously hit 525 x 10 so should have went up. Next week I willl attempt 545 x 10. I'll smash it.
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31 Jan 2014
RHS
ME Lower
Parrellel Box Squats
Bent Over Rows
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3 Feb 2014
#bigbenchsunday - Max Effort Upper
Quadz Gym - Keller, TX
Raw Warm Up - SBD elbow sleeves
bar x 3 x 30
135 x 20
225 x 10
315 x 3
405 x 1
425 x 1
455 x 1 - this is the heaviest I have gone raw in about 5 weeks. I have had a nagging elbow injury and haven't been able to press raw. The SBD elbow sleeves are the best! They feel great and allowed me the ability to train without the aid of the bench daddy. You will see in the video that I need some work off the chest due to using the bench daddy exclusively. I will remedy that in the upcoming weeks with pause benches and just benching raw again.
495 x 3 - added double bench daddy, no video
565 x 1
605 x 1
655 x 1 - PR
Close grip with single bench daddy
225 x 5
315 x 3
405 x 3
475 x 3 - PR, really bothered elbow on this set, glad with the PR!
Finished up with flies, triceps, and upper back. This was the best session I have had in a long time. I am excited to be able to press raw again and have no doubts that the elusive 500 bench press will come very soon. Lots of good energy in the gym today. Thanks to Brian for coming out and training with us today. Brian is active duty Navy and worked up to a strong 565 press in s single Rage X. Excited for things to come! One more note, I have been getting ultra sound on my elbow daily and I feel that has made a huge difference as well.
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3 February 2014
ME - Lower
RHS
Low Box Squat - black box with rubber 35lb. plate on top
135 x 5
225 x 3
315 x 3
405 x 1
455 x 1
505 x 1 - will work this exercise for two more weeks
Bent Over Row
135 x 10
185 x 10
205 x 10
225 x 10
DB Cleans and curls.... Will rotate bent over rows, speed pulls, and plate pulls in efforts to maintain lower back integrity. This will be the only lower body session this week as I will be leaving for College Station visit tomorrow.
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6 Feb 2014
DE Upper
Texas A&M Powerlifting Gym
Reps in the bench daddy - use competition kilo plates so the weights are different
bar x 30
165 x 10
225 x 10
275 x 5
345 x 5
407 x 1 - added single bench daddy
451 x 10 - all time pr with the slingshot is 455 so this was good, I was definitely good for more
Video Here
496 x 1 - double bench daddy
551 x 10 double bench daddy - previous PR was 525, so this was huge....
Video Here
Cambered Bar Bench - raw
135 x 10
225 x 5
315 x 10 - added single bench daddy
finished up with upper back, triceps, and curls. great atmosphere in the TAMU powerlifting gym tonight. Lots of strong lifters, look for them at USAPL Collegiate Nationals to make a big splash...
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9 February 2014
ME Upper
STS - 2
Cambered Bar - Raw
bar x 20
bar x 20
135 x 10
225 x 10
275 x 3
315 x 3
355 x 1
375 x 1
385 x 1 - this was a smooth press, not a limit lift, will increase next week
Bench Daddy
405 x 3 - added single bench daddy
455 x 1
Video Here
Double Bench Daddy
505 x 3 - bar wouldn't touch, won't go double again, will stick to single
Video Here
stopped there, Freddy came by to spot, but didn't lift.. kinda unmotivated due to lack of lifters... still got some good work in, and really didn't want to push it since we had lifted a ton of volume on Thursday.. very happy with this day, elbow felt good, minimal pain...
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10 Feb 2014
ME Lower
RHS
Low Box - black box and 35lb. plate
165 x 5
255 x 5
345 x 3
435 x 1
485 x 1
525 x 1 - 20lbs. heavier than last week
Bent Over Rows
155 x 10
205 x 10
255 x 10 - 30lbs. heavier than last week
Curls and mobility work after.. not a bad day, quality over quantity for sure.. Friday I will probably pull off plates and look to beat 455lbs.
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12 Feb 2014
RE Upper
RHS
Push Ups
5 x 15
RE Bench with single bench Daddy - max competition grip
135 x 20
225 x 10
315 x 10 - added bench daddy
405 x 1
465 x 10 - new PR, previous best was 451 x 10 in the bench daddy and 455 x 10 with the red slingshot
Bent Over Rows
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
Run the Rack DB Cleans x 5
Ending at 30's
Good day... Didn't think I was going to hit this today. It was one of those days when it was just fun being in the weight room. We had some different music playing and provided a good vibe. The weight room truly is a sanctuary for me. It's where I go to get away from all the other nonsense from the day... So glad I have that avenue to recharge and reset... Squats and deads on Friday...
------------------------------------------------------------------------------------------------------------
14 February 2014
RHS
Lower
Deficit Deads off 45lbs. plates
135 x 3
225 x 3
315 x 1
405 x 1
475 x 1 - 20lbs. PR
Box Squats - above parrallel
135 x 5
225 x 5
315 x 5
405 x 3 - left hamstring started acting funny, so I shut it down there.... That was it, have to do to middle school basketball tonight and early track meet tomorrow.... Not too bad... I'll take the deadlift victory.
------------------------------------------------------------------------------------------------------------
16 February 2014
ME Upper
STS Athlete Performance
Cambered Bar Bench
bar x 30
bar x 30
bar x 30
135 x 10
225 x 5
315 x 3
345 x 1
385 x 1 - previous PR
405 x 1 - new PR
Single Bench Daddy
135 x 5
225 x 5
315 x 5
405 x 3
475 x 1
505 x 1
545 x 1 - video says 565, but it was 545
565 x 1 - new PR
Cambered Bar Push Ups
5 x 15
good day at STS today!!!! big Sammy went 505 in the single bench daddy... he is getting closer to that 500lbs. bench. probably won't squat tomorrow to let hamstring rest will hammer the back and upper back. getting stronger.... projected meet date is 19 April in Dublin, TX.
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17 February 2014
RHS
RE Lower
Box Squats - white box
135 x 10
135 x 10
225 x 10
315 x 10
that was it.. hamstring felt good, better than it did all weekend, but didn't want to push it. plan is to load up this Friday on the lower box and PR.
Concentric Only Bent Over Rows - I say concentric only because I'm using rubber weights and drop the weight after every rep.
155 x 15
205 x 15
255 x 15
I'll up the weight next week and the reps will go back to 10....
DB Cleans - worked up to 65's x 5
ran out of time, that was about it... this was more of a recovery day and back day more than anything else... big Sammy pulled 615 off three 35's to break my PR of 605.... might try and break that on Friday if the squats go well.....
we got a new (well, used, but new to us) treadmill in the gym... it works, but is in bad shape.... I'm going to use it in the mornings until it breaks...
5min after training....
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18 February 2014
Treadmill
10 minutes this morning.... probably going to stick with this time the rest of the week and then increase next week.... just want to take it slowly and try to add some aerobic work into my training.....
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19 February 2014
RE Upper
RHS
Max Competition Grip Bench Press - Index on Rings
bar x 3 x 30
135 x 10
225 x 10
295 x 10 - this was the best it had felt in a long time...
Double Bench Daddy
405 x 3
505 x 20 starting point, this was kinda sloppy, but it was good to get some heavy weight in my hands for that many reps.
Bent Over Rows
135 x 7
185 x 7
225 x 7
275 x 7
315 x 8 - could have hit 10, I'll up the weight next week
Occlusion Training Arms - this sucked, I don't think I did it correctly...
Only got 70 reps in between DB curls and Straight bar curls.... I'll try this again Sunday with triceps and see what happens.
Overall happy with today... Wasn't really motivated, wasn't really sure what I wanted to do for today, so the 505 x 20 was a good day... Big Sammy tried 505 and 485 in the shirt, needs more triceps.... He is good for 475 so we are still on track for a 500 bench.... Big squat tomorrow...
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20 February 2014
Lower
RHS
Low Box - black box with rubber 35
worked up to a tough 550 x 1. Was running short on time, and had to use my softer belt... I'll take it...
23 February 2014
ME Lower
STS Athlete Performance
Cambered Bar Bench
3 x 30 - bar
135 x 10
185 x 3
225 x 3
275 x 3
315 x 1
355 x 1
385 x 1
415 x 1
Straight Bar Bench - Texas Power Bar
bar x 30
135 x 10
225 x 5
315 x 3
405 x 1
435 x 1
465 x 1
Straight Bar Bench - with Double Bench Daddy
495 x 3
565 x 3
605 x 6 -PR! was only wanting to get it for 5 reps, but had some trash talking at the beginning and ended up getting 6.... Honestly, probably could have gotten more...
605 x 6 with double bench daddy
Finished up with some cambered bar push ups -ended up with 70 or so....
great day today!! very happy with how things have been progressing... now just have to get that 500!!!!
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24 February 2014
ME Lower
RHS
Didn't have a lot of time this afternoon so I wanted to beat Sammy's block pull weight from last week. He did 615 from mid shin off three rubber 35's.
135 x 5
225 x 3
315 x 3
405 x 1
495 x 1
565 x 1
620 x 1 - PR!
this is the most weight I have ever held from any position in my training career. Those of you who know me well, know that the deadlift has been a nemesis of mine since I started my powerlifting career.. For two reasons mainly, one, I don't like it and two, I suck at it.. Small hands and round circumference is not a good formula for pulling big weights, but I am making progress now, so who knows...... I'll take this small victory and build upon it... I will get some bent over rows today and some more upper back work.... I think those two things have helped a ton too....
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26 February 2014
RE Upper
Single Bench Daddy Close Grip - worked up to a 3RM
bar x 3 x 30
135 x 10
225 x 10
315 x 3
405 x 3 - added single bench daddy
455 x 1
485 x 3 - new PR - no video
Wide Grip Bench - competition grip, index on rings
155 x 10
245 x 10
335 x 10 - new PR, not the most I have hit for 10RM, but most for this current training cycle
Bent Over Rows
135 x 5
225 x 5
335 x 5 - heavy, will keep same weight next week, just up the reps
finished up with run the rack db cleans did two sets x 5, first set ended with 40's, and the second set ended with 45's... good day... track meet tomorrow....
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28 February 2014
ME Lower
RHS
not much time today I just decided to squat...
Low box with rubber 35 on top
worked up to 535 x 1 - had to use the soft bench belt, Sammy had my 13mm belt...
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2 March 2014
ME Upper
STS Athlete Performance
Bench Full Range - Pinkie on rings
bar x 3 x 30
135 x 20
225 x 5
315 x 5
405 x 1
455 x 2 - slow and ugly but they went up
Video Here - I apologize for dark lighting, my garage light isn't that bright
After that went into double bench daddy
495 x 3
585 x 1 - felt something weird in my left shoulder on the medial delt, outside, weird
665 x m - this would have been a PR, I'll try it again soon
Cambered Bar Bench
135 x 10
225 x 5
275 x 5
315 x 5
that was it... just had Cason today... He is testing this week so didn't want him to do too much.. I got some good work in.... Happy with the 455 for a double.... Ill do a rep set next Sunday with some cluster sets too... Should be a good time....
-----------------------------------------------------------------------------------------------------------4 4 March 2014
ME Lower
RHS
Yesterday was a snow/ice day, so didn't get to train.... Was going to squat today, but track practice ran late and I felt terrible so decided to get some bent over rows in....
155 x 10
165 x 10
215 x 10
265 x 10
that was it .... splitting headache and just not feeling well.... will have a big squat session on Friday to kick off Spring break..
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5 March 2014
RE Upper
STS Athlete Performance
Tanner and Sammy came out and trained... Tanner tested his bench during the athletic period and hit 335, so this was just getting some more work in...
RE Bench - index on rings
135 x 20
225 x 10
315 x 5
345 x 10 - did 335 last week, was going to hit 350, but wanted to take it slowly... plus everything hurt, was probably lucky to get this session in...
Cambered Bar Bench - singly bench daddy
135 x 15
185 x 15
225 x 15 - added bench daddy
275 x 15
315 x 15
these were tough, I was blown up after this.... it was getting late so we shut it down there... Big Sammy worked up to a solid 490 shirted one board after smoking a raw 405..... Going to hammer that 500 bench at the state meet.. after the session I voodooed my elbow.... I think it is helping, have to get more consistent with it..
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6 March 2014
Back
RHS
wanted to get some of these in since we didn't do any back work yesterday......
Bent Over Rows
155 x 7
205 x 7
245 x 7
295 x 7
335 x 7
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7 March 2014
ME Lower
RHS
worked up to 545 x 1 low box squat black box with 35lb plate on top... felt really good....
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9 March 2014
ME Upper
Quadz Gym - Keller, TX
One Board Bench
bar x 3 x 30
135 x 20
225 x 10
315 x 5
405 x 1 - added 1 board
455 x 1
475 x 1
505 x m
505 x 1 - it was ugly slow and sloppy
Incline Bench
135 x 10
225 x 10
315 x 3
345 x 1
385 x 1 - new PR
good day... did some other stuff too, don't remember.....
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10 March 2014
ME Lower
RHS
High Box Squat - white RHS Box
worked up to 675 x 1 - started out crappy and then ended really well... probably good for over 700 next time...
I think that was all we did ......
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12 March 2014
RE Upper
STS Athlete Performance
Wide Grip Bench Press - Index on the rings
bar x 3 x 30
135 x 20
225 x 10
315 x 5
355 x 10 - really easy
Cambered Bar Bench
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
335 x 5 - not too bad
did some accessory work after... don't remember....
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14 March 2014
ME Lower
Metroflex Gym, Arlington, TX
Got tot train with Keith Caton ( AKA Bane), Andrew Long, and Josh Bryant.... Keith is an assistant strength coach at Baylor and Andrew is interning there this spring.. Josh is the author of "Jailhouse Strong".
When Josh rollled up with a wheel barrel from Scott Prosek, I knew I was going to be in trouble. We started out going plate by plate rolling the barrel down and back.. This got heavy quick!! After about 6 or 7 plates, I had to strap up. Grip is something I have always struggled with... I think when it was all said and done we worked up to 900lbs. or so... Josh, I think, went over 1000lbs. WITHOUT STRAPS! Dude is sick strong... After we unloaded all the weights, I went out to the side of the building and fertilized the grass with my breakfast and pre workout....
Warming up with the SNP wheel barrel
Then it was on to deadlift against light bands... My original plan for today was to work up to a max single off deficit, so I was happy that we were going to pull heavy... Ending up looking something like this:
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1
495 x 1 - added straps
got some good coaching from Bane and Josh on my pull.... i have a lot of work to do, but am very optimistic that my alltime PR will be falling soon...
that was all Josh did that day.. We played some more on some of the different back machines an then went and threw down at a local BBQ joint. It was a great day.... It was great seeing Keith, and meeting Andrew, turns out he was at VCU and Liberty and we knew a lot of the same people. He used to train with Bill Gillespie at Liberty. Bill is one of the strongest benchers around..
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16 March 2014
ME Upper
STS Athlete Performance
Paused Benches
warmed up with the camebered bar today to switch things up... i liked using that bar to warm up will probably do it again....
3 x 30 - warm up
switch bars to texas power bar
135 x 20
225 x 10
315 x 5
405 x 3 - paused
425 x 2 x 3 - pause
Set 1
Set 2
435 x 3 - paused most I have paused up to this point, decided to go with 425 today, because John Rivas went 415 the other day and I wanted to beat him. John is a former lifter of mine who is stupid strong and is looking to compete hard very soon at the USAPL.
Cason worked up to 315 with the slingshot and New guy Travis worked up to 435 and a close miss with 455 with the sling shot....
then we went back to the cambered bar for more reps
185 x 10
225 x 5
315 x 3
345 x 5 - this is getting close to all time pr of 365 x 5
Worked up in the slingshot to 475 x 1 - 20lb. PR
ended the day with 100 cambered bar push ups and 100 light band face pulls.... great day.... also had an appearance from Dustin who is the owner of Saints Row Supplements located in Wichita Falls. Dustin is light weight lifter who will make a big splash this June at his next meet. Great day had by all!!!
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17 March 2014
RHS
Lower
Lower back and legs are still hammered from Fridays session....
Tried to bent over row:
135 x 5
195 x 5
235 x 5
285 x 5
325 x 1 - lower back wasn't having it....
ran the rack twice on dumbbell cleans.... going to rest up and try to squat big on Thursday... Friday we have a track meet so I wont be able to squat...
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19 March 2014
RE Upper
RHS
Wide Grip Bench - Index on Rings
bar x 3 x 30
135 x 10
135 x 10
225 x 10
315 x 5
370 x 10 - ALL TIME PR!!!
Went pinkies on the rings for more volume and did:
135 x 15
225 x 15
295 x 15 - would have went 315, but didnt have a spot, will do it next time... it was really easy.....
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20 March 2014
Extra Work
RHS
Heavy DB Cleans
20 x 5
30 x 5
45 x 5
55 x 5
65 x 5
75 x 5
80 x 5 - sloppy
Straight Bar Curls
bar x 10
bar x 10
65 x 10
65 x 5
85 x 10
85 x 5
just wanted to get some more work in.. normally, I would have done some direct back work too, but lower back is still really lit up.... either going to train this afternoon or tomorrow morning.... goal is a PR pulling from deficit.... 485 or better.....
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21 March 2014
Lower
RHS
Early Bird Training this morning - leaving for a track meet today so I wanted to come in early and pull a PR before freshman athletics
Deficit Pulls - on rubber 45's
135 x 3
225 x 3
315 x 3
405 x 1
485 x 1 - more like a stiff legged RDL, but it went up (an ugly tackle is still a tackle) - 10lb PR!
Bent Over Rows - concentric only
135 x 5
225 x 5
335x 5 - reps and weight PR!
juice was flowing this morning, would have liked to squat as well, but just not enough time... all good, ill hit a big one on Monday.... On to the track meet.
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23 March 2014
Big Bench Sunday
STS Athlete Performance
Straight Bar Bench
bar x 3 x 30
135 x 20
135 x 10
225 x 10 - for some reason went wide grip here, had a brain fart
315 x 5
405 x 3 - paused
435 x 3 - paused
435 x 3 - paused
445 x 3 - paused
445 x 3 - paused
Multi Grip Bar - outside grip
135 x 10
225 x 5
315 x 5
365 x 3
425 x 2 - really heavy, but most weight i have handled with this bar
Cambered Bar Push Ups
4 x 20
Light Band Face Pulls
100 reps
Average Band V Bar Pushdowns
100 reps
great day today... Had Cason and Avion out to train... They handled some heavy weights as well....
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24 March 2014
ME Lower
RHS - 6 AM
High Box Squat
225 x 5
225 x 5
405 x 3
565 x 1
655 x 1
685 x 1 - Puking Rally and 10lb. PR
Bent Over Rows
135 x 10
185 x 10
225 x 10
285 x 10 - PR
DB Cleans
3 x 10 - was going to run the rack here, but was out of energy from the squats, pulls, and throwing up. plus upper back is still lit up from yesterday.... great day considering i had to train at 0600 this morning and threw up in the middle of the squats... i think it was a combination of too much hydration before the session and creatine on an empty stomach.... either way still got it done.... hammies are lit up right now..... good day... next time i do this lift, ill go over 700....
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26 March 2014
RE Upper
RHS
Wide Grip Bench Press - index on rings
bar x 3 x 30
135 x 20
225 x 10
315 x 5
375 x 10 - new all time PR
Regular Grip Bench - Pinkie on rings
135 x 15
225 x 15
315 x 15 - felt like an empty bar, could have hit it for 20+
I feel like the walking wounded... My hamstring was extremely uncomfortable after squatting on Monday, but feels pretty good today. Yesterday, while spotting one of our athletes, I strained my left biceps pretty good... Was still able to bench yesterday obviously, but it is extremely tight and sore today.... it is my over hand when I deadlift so that is a good thing.... Will probably try and do some volume squatting tomorrow and some block deads if possible....
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28 March 2014
ME Lower
RHS
Block Pulls of 2 Rubber 45lbs. Plates
135 x 5
225 x 3
315 x 3
405 x 1
495 x 1
545 x 1
585 x 1 - PR
Goblet Squat
a bunch of sets of 5, just trying to loosen up the hips and work on my technique and depth
Got our new Sorinex Glute Ham Raises in today and got on them
3 x 5, these are awesome and they suck all at the same time..
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30 March 2014
ME Upper
STS Athlete Performance
Competition Bench pauses
bar x 3 x 30
135 x 20
225 x 10
315 x 5
405 x 2
425 x 2
450 x 2
455 x 2
465 x 2 - needed a little bump on the second
Close Grip Single Bench Daddy
225 x 3
315 x 3
405 x 3
475 x 3 - thought this was a PR, it wasn't... 485 is, will probably beat that next week. plan next Sunday is to work up to 475 x 1 with a pause.... creeping ever closer to that 500lb bench press.... that was all I did today.. everything felt extremely heavy today.. introduced biotest plazma into peri workout program.... jury is still out on the effectiveness....
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31 March 2014
Lower
RHS
not much to talk about this workout.....
Bent Over Rows
155 x 10
205 x 10
245 x 10
295 x 10 - felt biceps after about rep 5, still not healed up yet
Goblet Squat
worked up to 100 x 10
doing this to improve squat technique and depth without hammering my lower back
Sorinex Glute Ham Raise
these suck!!!
3 x 6
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2 April 2014
RE Upper
RHS
Max Competition Grip - Index on the rings
bar x 3 x 30
135 x 20
225 x 10
315 x 5
385 x 10 - all time PR
Pinkies on the Rings
315 x 15
315 x 15
ran out of time....
5th period with baseball
100 mini band pull aparts
Curls
DB Cleans
One arm barbell bench 3 x 20
then came back after school and went max competition grip again:
bar x 3 x 30
135 x 20
225 x 10
315 x 5
385 x 10
got bored and still wanted to get some more work in..... really good day....
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4 April 2014
ME Lower
RHS
Block Pulls of 2 rubber 45's - texas power bar
135 x 5
225 x 3
315 x 3
405 x 1
495 x 1
555 x 1
605 x 1 - PR
did some upper back work after that... track meet this afternoon..
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6 April 2014
ME Upper
STS Athlete Performance
Pinkies on the Rings - work up to a single
bar x 3 x 30 - with cambered bar, I like warming up with this bar, due to the extended range of motion
135 x 20
225 x 10
315 x 5
405 x 1
445 x 1
475 x 1 - smooth, looked a lot better than it felt...
Close Grip Bench Press with Single Bench Daddy
225 x 5
315 x 3
405 x 3
490 x 3 - PR!
Not too bad considering coming off of a three hour car ride back from OKC. Went up there this weekend for a wedding of one of my wife's friends. Had a really good time, was nice to get away for a while... Not sure what next week is going to look like, maybe some more triples....
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7 April 2014
Lower
RHS
Morning
Bent Over Rows - concentric only
135 x 10
225 x 10
315 x 10 - PR, previous was 285 x 10, will probably go back down and hit 295 x 10 next week... biceps is still inflamed... Could really feel it on the last set....
Bench
bar x 30
135 x 15
185 x 15
185 x 15
then did some DB Cleans, Face Pulls and Pushdowns....
Afternooon
Came back after track practice:
Block Deadlift off three rubber 45's
225 x 3
315 x 3
405 x 1
495 x 1
585 x 1
640 x 1 - ALL TIME PR...
this is the most weight I have ever held on to in my life without straps..... grip weakness has always been a major issue for me and been a limiting factor in my deadlift training... the rows and cleans and extra back work is starting to pay off and I expect to hit a huge deadlift PR at my next competition.
Still trying to fit one into my schedule. Thought I was good for the APF Show of Strength in Plano, but I have another wedding to go to... I might just have to bench only so I can get to the wedding...
Sorinex Glute Ham Raise
4 x 6
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9 April 2014
RE Upper
RHS
Bench - pinkies on rings
3 x 30 - bar
135 x 20
225 x 10
315 x 5
395 x 10 - all time PR
More Rep Work - index on Rings
315 x 15
315 x 15
315 x 15
finished with triceps, shoulders, and some arms.... great session.... can't wait to hit 405 x 10 next week....
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11 April 2014
ME Lower
Baylor AP
Full Gear Squat - Mono, leviathan, and boss briefs
265 x 3
465 x 3
555 x 3
665 x 1
755 x 1 - added belt
865 x 1 - straps up
 |
| 865lbs. loaded up on the bulldog bar |
Block Pulls - 2 blocks
worked up to 605 x 1 - another PR... pull is feeling really good right now
not bad for feeling sick all weekend....
 |
| Me, Wolfman, Bane, and Jake - Friday Night Squat Crew |
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| Fire and Ice |
13 April 2014
ME Upper
Baylor AP
 |
| Bulldog Bar set up for #bigbenchsunday |
bar x 3 x 30
155 x 20
245 x 10
335 x 5
425 x 3 - added double bench daddy
515 x 1
605 x 1
665 x 1 - all time PR!
Close Grip Double Bench Daddy
245 x 5
335 x 5
425 x 5
515 x 5 - PR
that was it, felt awful.... thanks to Wolfman, Jake, Bane, Ruf for videoing, and everyone else for their support this week.... Wolf hit a rep PR twice.... good weekend.. .great way to end the weekend... still sick... feel awful.....
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17 April 2014
RE Bench
RHS
RE Bench - Index on the Rings
bar x 3 x 30
135 x 20
225 x 10
315 x 5
405 x 10 - all time lifetime PR
Closer Grip - Pinkies on the Rings
325 x 15
325 x 15
315 x 14 - last set here - not too bad, will probably drop down to 320 next week to make sure I get all of the reps...
Really excited about today's work.. 405 x 10 is a huge lifetime lifting milestone for me... Very proud of this.... Next week I will probably repeat the same workout just to make sure I can recreate the performance and that it wasn't a fluke... I am really close almost knocking at the door of a true 500lbs. raw bench press.... Very exciting times.. Will hit a lot of shoulders and upper back today....
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17 April 2014
Lower
RHS
Block Pulls off 1 rubber 25lbs. plate
135 x 3
225 x 3
315 x 3
405 x 3
495 x 1
565 x 1 - most weight I have pulled from this low to the ground.. the question was asked when I was going to pull from the floor, and my response is that I probably won't pull from the ground until I can pull over 600lbs. consistently from this height. Ill pull from this same height again next week and shoot for 10-15lb PR and then the following week, I'll get back on the big block pull and shoot for 650 or so.
Bench Press feeder workout
135 x 4 x 15 close and wide grip (2 sets each)
Then went to a ton of upper back and shoulder work..... Area track meet tomorrow.....
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