ACCESSORY (A)

CHEST-SUPPORTED ROW w/ FAT GRIPZ
5 x 10

"SPEED" BENCH PRESS
45/95x10, 135x5, 185x3
*stopped because my right biceps tendon was feeling funky

STEP UPS
3 x 8 each

ABS
3 sets


Not fun. I'm ready to start meet training!

Mens Sana in Corpore Sano

RECOVERY

FOAM ROLL
upper back
IT bands

STATIC STRETCH
glutes
quads
QL
hams
hip flexors

The foam rolling was downright painful. Maybe I'm sore from training, I don't know. I finished by covering my right hip area in blue heat and sat down for some more studying.


Mens Sana in Corpore Sano

M/E BENCH PRESS

WARM UP

INSANELY NARROW-GRIP SWISS BAR BENCH PRESS
55/145x5, 195/225x3, 175/175x6

SCAP DEPRESSIONS
4 x 8

ARNOLD PRESS w/FAT GRIPZ
3 x 15 @ 17.5 lbs.

FACE PULL
4 x 6

We used the swiss bar today. The neutral grips on that thing are super narrow... I swear I was coming down and my wrists were on my nipples. This is how I'll run the swiss bar during my meet training. I'll work up to a pathetic triple, then do some sets at a high rate of speed for more reps just to get the CNS effect a bit more. It will also function as a sort of de-load at 6 weeks out. The Arnold Presses are for my weak front delts. It's seriously embarrassing how little I can do on these, but I WILL make progress! I plan to just keep looking back at the last week's training and up the weight and keep the reps the same. Since my front delts are weak in relation to my rotator cuffs and posterior delts, I'm killing off the volume on face pulls so I can get that balance a bit better. I didn't feel the need to do triceps since I did the close grip work... and because I swear I could lock out 405+ if I could just get it 4 inches off my chest.

Here's a video of me bench pressing 358.
2010 USAPL Nationals Bench Press


Mens Sana in Corpore Sano

Monday, December 27, 2010

SQUAT

WARM UP

SQUAT
5 x bar
5 x 135
3 x 225
1 x 315
1 x 405

PULL THROUGH
3 sets of 8

This is my first day back in way too long. I worked on form today on squats and used my new wrist wraps for the first time. The two big form things I'm working on are driving my elbows under the bar and pushing my legs out. I really felt like hell after squats. I think it was mostly because I didn't take my normal rest periods. I weighed myself today and I was a svelte 292. I feel like Jabba the Hut.


Mens Sana in Corpore Sano

Thursday, December 23, 2010

M/E LAZINESS

Since my last session, I've been studying for and taking finals. After that, I took the weekend off. Monday I got sick and was out of commission until Wednesday afternoon. Since then I've been studying for qualifying exams and recovering. The plan is to get back in the gym one or two days next week and then start the meet training cycle the following week.

My hip is doing well. I've been pretty consistent with static stretching the past month or so. I'll just have to see if there's been any real improvement.


Mens Sana in Corpore Sano

Saturday, Dec. 11, 2010

M/E BENCH PRESS

CLOSE-GRIP FLOOR PRESS
5 x 45
3 x 135
3 x 185
3 x 225
3 x 275 - 2
3 x 225

SCAP DEPRESSION
3 x 10

ARNOLD PRESS
2 x 15

PUSHDOWNS
3 x 10

This is the first time I've done floor press, so this is a PR by default. Close-grip for me means pinkies on the rings. Also I used my wrist wraps for the first time today. They were kinda painful, but I guess I'm a bit of a pansy. Finals are coming up this week (last one is Friday evening), so I won't squat until Tuesday evening. After finals, I'll be posting my new warm-up and stretching regimen. Also, I'll be posting my new meet training schedule (which starts January 1 ish) for the USAPL Heavy Metal Open on March 26th.

Mens Sana in Corpore Sano

Wednesday, December 1. 2010

ACCESSORY/SPEED

CHEST-SUPPORTED ROW
5 x 10

SPEED DEAD LIFT
5 x 135
3 x 185 - 4

DB NEUTRAL GRIP SPEED BENCH W FAT GRIPZ
3 x 30s - 5

AB ROLL OUT
3 x 5

Mens Sana in Corpore Sano

Sunday, November 28, 2010

M/E BENCH PRESS

WARM UP

BENCH PRESS
Worked up to:
3 x 305 - 2
3 x 315

ARNOLD PRESS
15 x 30 lbs
10 x 20 lbs & 5 x 15 lbs

SCAP DEPRESSION
3 x 8

TRICEPS PRESSDOWN
12 x #6
10 x #8
8 x #10
6 x #12

Bench press was (mostly) paused. My deltoids were TOTALLY burned out after just those two sets. I am definitely weak here. Also, the weights on selectoried machines are more variable than Oprah's bodyweight.

Mens Sana in Corpore Sano

Saturday, November 27, 2010

M/E SQUAT

WARM UP

SQUAT
95 x 5
135 x 3
225 x 1
315 x 1
405 x 1
455 x 1
475 x 1 - 3

ARCH BACK PULL THROUGH
4 x 8

SINGLE LEG SQUAT
2 x 8 each leg

PLANKS
3 sets

Squats felt good. Increasing weight next week. Also time to switch up assistance work a bit.

Mens Sana in Corpore Sano

Wednesday, November 24, 2010

RECOVERY

Static Piriformis Stretch x a lot

Static Hip Flexor Stretch x a lot

Trying to get the hip ready for Saturday

Mens Sana in Corpore Sano

Sunday, November 21, 2010

M/E BENCH PRESS

WARM UP

BENCH PRESS (85%)
10 x 45
5 x 135
3 x 185
1 x 225
1 x 275
3 x 305 - 3

FACE PULL/PUSH DOWN
4 x 10

I consider this a success. I've been trying to find a weight that I can get 3 x 3 on and start progressing. I'll add weight to the third set next week. Same with squats (3 x 1).


Mens Sana in Corpore Sano

Saturday, November 20, 2010

M/E SQUAT

WARM UP

SQUAT
5 x 135
1 x 225
1 x 315
1 x 405 (belt)
1 x 455 (got forward on this one)
1 x 475 (felt horrid and quit)

PULL THROUGH
4 x 8

Shut it down after that. Tomorrow will be better.

Mens Sana in Corpore Sano

Tuesday, November 16, 2010

ACCESSORY/SPEED

CHEST-SUPPORTED ROW
5 x 10

SPEED DEAD LIFT
4 x 135
1 x 225
1 x 275 - 8

MACHINE BENCH PRESS
4 x 15

OBLIQUE ABDOMINALS
3 sets

My so-called "speed" dead lifts are slow. 275 is about 52% of meet best. I'll get faster.

Here is Dr. Steve Brule with some great advice on how to stay lean and healthy, all while eating all the crap you want! It's how I stay super-lean all year round... always ready to get on stage with my pink fanny pack, posing trunks, and lots of fake tan to show off the guns and win lots of bodybuilding trophies!


Mens Sana in Corpore Sano

Sunday, November 14, 2010

M/E BENCH PRESS

WARM UP

BENCH PRESS
15 x bar
5 x 135
3 x 185
3 x 225
1 x 275
3 x 315 - 2

FACE PULL/TRICEPS PUSHDOWN
4 x 10

315 is about 88% of my meet best. I'm going to be working triples for awhile just to work on time under tension and remember how to get leg drive. The next meet is March 26, so I have plenty of time before I start my next cycle to get my technique back in line. I felt like a bag of assholes after the bench press so I didn't do much. I stepped on the scale and I was about a half a pound from 290. I gotta get this reined in.

Mens Sana in Corpore Sano

Saturday, November 13, 2010

M/E SQUAT

WARM UP

SQUAT
5 x bar
3 x 135
3 x 225
1 x 315
1 x 405
1 x 465
1 x 475 - 3

PULL THROUGH
4 x 8

SINGLE LEG SQUAT
2 x 8 each

PLANK
3 sets

Squats went fast with good form (as they should). 475 is right at 90% of my meet best. I'm thinking I know how to progress my squat but I'm not sure. It'll be obvious over the next few weeks.


Mens Sana in Corpore Sano

Thursday, November 11, 2010

ACCESSORY/SPEED

WARM UP (hip is feeling good)

CHEST-SUPPORTED ROW
5 x 10

INCLINE MACHINE SPEED PRESS
8 x 3
(Yeah I used a machine...)

PLANK
3 sets

Skipped the speed deads. I want to be 100% recovered for squats on Saturday.


Mens Sana in Corpore Sano

Sunday, November 7, 2010

M/E BENCH PRESS

WARM UP

BENCH PRESS
15 x bar
5 x 135
3 x 185
1 x 225
1 x 275
1 x 315
1 x 335 - 3

SCAP DEPRESSION
4 x 8

INCLINE PRESS
70's 2 x 8

FACE PULL/TRICEP PRESSDOWN
4 x 8


Low back was tight, but it loosened up eventually. I wore my Converse shoes which seemed to help my feet stay planted and not slip.

Mens Sana in Corpore Sano

Saturday, November 6, 2010

M/E SQUAT

WARM UP

SQUAT
135 x 5
225 x 1
315 x 1
405 x 1
455 x 1
495 x 1 - 2

PULL THROUGH
4x10

1-LEG BOX SQUAT
2x8 each leg

PLANKS
3 sets

I felt okay after this. Time for another massage... My form on the last 2 squats was just bad. I need to focus better.
High hopes for bench press tomorrow night!


Mens Sana in Corpore Sano

Wednesday, November 3, 2010

POSTERIOR CHAIN ETC.

WARM UP

REVERSE SHRUGS
4 x 8

PULL THROUGH/FACE PULL
4 x 8

PLANKS
3 sets

EXTRA STRETCHING

I was really focusing on getting my hip loose for this weekend. I figured that I missed last weekend and it's in the past, can't do much about it now so I'll just get ready for the next heavy session. The reverse shrugs are something I picked up from C.J. Murphy at TPS in Boston. Basically what you do is set up in a lat pulldown machine and flex your lats HARD. I'm doing them instead of regular lat pulldowns because I don't want my tendinitis to flare up in my right biceps. Also, I'm using a neutral-grip bar. If you doubt this exercise, try it. My lats are already sore.

SQUATS ON SATURDAY!!!!!

Mens Sana in Corpore Sano

Thursday, October 28, 2010

ACCESSORY/SPEED

WARM UP

CHEST-SUPPORTED ROW
4 x 8

SPEED DEAD LIFT
1 x 155
1 x 245
1 x 295 - 6

NEUTRAL-GRIP MACHINE INCLINE PRESS
5 x 10

PLANK
3 sets

This was just getting things done. The machine press (or dumbbell press, if I can ever get a bench away from the mirror guidos) is done so that I can get away from my sticking point... which is my chest. Huge issue there. I think my triceps are about thirty billion times stronger than my chest. Who knows. The speed deads created a bit of a back pump, but it went away quickly.

I'm using a lighter weight in all pulling movements than I otherwise would because I'm trying to stay away from igniting my bicipital tendinitis (at the shoulder). The neutral grip is also to save my shoulder. It may not produce the same gains, but I have to stay healthy.

I'm excited because I try to bloat up on the weekends (got this idea from Dave Tate... he uses it with the weekender crew) and I get to eat a ton of food!
I got a little premature with this. Here is what I ate Thursday:
8:00 AM - soda pop
11:30 AM - Chipotle-sized burrito and 3 cookies
5:00 PM - 2 Chipotle burritos
8:30 PM(post training) - foot long meatball flatbread sandwich from subway and 3 cookies
Awesome. I love being a big, fat powerlifter.

Mens Sana in Corpore Sano

Sunday, October 24, 2010

M/E BENCH PRESS

WARM UP

BENCH PRESS
10 x bar
5 x 135
3 x 185
3 x 225
2 x 275
2 x 315 - 2 (paused)

LAT PULLDOWN
4 x 8

FACE PULLS/ROPE PUSHDOWNS (superset)
4 x 8 each

I felt weak for some reason on the bench press. 315 is less than 90% of my meet best. Oh well, always next time.

Mens Sana in Corpore Sano

Saturday, October 23, 2010

M/E SQUAT

WARM UP

SQUAT
5 x 135
3 x 225
1 x 315
1 x 405
1 x 475 - 2
(stopped here because I didn't have my Converse shoes and the floor was slick)

Pull Through
3 x 8

1 Leg Box Squat
2 x 8 (bodyweight)

Got a little bit of a pump going during the squat, but by the time I was done with the 1 leg squats, I felt normal.


Mens Sana in Corpore Sano

RECOVERY

I had a massage tonight. I asked her to focus on my tight muscles (piriformis,glute-med, all 4 of quad group, hip flexor) and she did a dang good job. I felt like a million bucks.

This week has been absolute hell in terms of school. I had one test yesterday afternoon and I have another tomorrow afternoon. As you might think, I've not been getting much sleep. I plan to pull an all-nighter tonight.

I really have to keep my priorities straight. I knew I wasn't going to be able to recover from any workouts this week (let alone actually have time to go to the gym) because of my schedule, so I just decided to take the week off. In the end, powerlifting doesn't pay my bills, research assistantship and, eventually, my PhD does/will.

Now for some good news. I got engaged Friday afternoon! We've not set a date yet, but it's going to be pretty quick. We found out on Tuesday that she is pregnant! The only "bad" thing about this is the sickness and the constant moodiness. I have my work cut out for me.

I will get some training done this weekend. I have another exam on Thursday next week, but I should have time to get at least 2 sessions in before then. My "plan" if I have one at this point, is really just to make sure I get my max effort work in. I'll get a little bit of volume in on my ME squat day and start working up on that. With bench press, I'll be able to do quite a bit of volume, so if I have time for a third day, that's what I'll do then. Also, maybe some speed pulls on the accessory day.

Mens Sana in Corpore Sano

Monday, October 18, 2010

RECOVERY

FOAM ROLLER
IT bands
lower back

LIGHT STRETCHING
low back
IT bands
hip flexors


Mens Sana in Corpore Sano

Thursday, October 14, 2010

REP SQ/DL


Tonight sucked big time.

Elliptical 'til I was sweating
Dynamic streches

Hypers on Roman Chair
4 x 9
My low back and hip were pumped all to hell from this.
So I tried some unilateral quad work:

BW 1-Leg Box Squats
4 x 8 each leg
Didn't help, made it worse.
So I tried some pull throughs:

Arch-Back Pull Through
1 x 10 @ 25 lbs.

Horrible... could barely take a step.

I am so pissed about this crap. I'm tired of dealing with a bum hip.


Mens Sana in Corpore Sano

Monday, October 11, 2010

M/E BENCH PRESS

I skipped M/E sq/dl because my hip still felt (feels?) like hell.

So, this is what I did for M/E bench:

TREADMILL
HIP MOBILITY
DYNAMIC STRETCH

BENCH PRESS
10 x bar
5 x 135
5 x 185
3 x 225
1 x 275
1 x 295
3 x 325 - 2

JM PRESS
4 x 10

SCARECROW
2 x 10

DIZENZO ROW
5 x 10

FACE PULL
5 x 10

I had some extra time, so I decided to just take care of the rest of my assistance for the week since I have two exams next week to study for. If time allows, I'll do my lower assistance sometime later this week.


Mens Sana in Corpore Sano

Thursday, October 7, 2010

SQUAT/DL ACCESSORY

5 minutes treadmill
dynamic stretch

Romanian Dead Lift
4 x 10

Machine Leg Press
4 x 10

Pull Through
4 x 10

My right glute med was tight the whole time. The RDLs made my hip and low back tighten up something fierce. I'm gonna have to quit the RDLs for now. I think I'm going to do this:

Pull Through (much heavier)
4 x 10
Leg Press
4 x 10
Back Raise (46* bench or roman chair)
4 x 10

I'm also going to spend more time stretching and warming up my hip.

Mens Sana in Corpore Sano

Offseason/Upcoming Meet Prep

This will be my plan for any off season I get from now until the next meet, and working up to the meet. I will take most of this week off to get things with work/school/personal life back into focus and to recover from the meet (that means eat a lot and sleep as much as possible, with some stretching). After this coming weekend, though, I'll be back in the saddle.

Here's the template I put together with one of my undergrad buddies in the Kinesiology department:

TRAINING TEMPLATE FALL 2010

SUNDAY – Max Effort Bench Press
-Bench Press = heavy 3, 2, or 1
-JM Press 5 x 10
-Scarecrow 2 x 10 (for shoulder health)

TUESDAY – Repeated Effort Squat/Dead Lift
-Leg Press 5 x 10 (my hip cannot take higher rep squats, so I replace them with this)
-RDL 5 x 10
-Pull Through 5 x 10

THURSDAY – Repeated Effort Bench Press
-Dumbbell Bench Press 5 x 10 (Speed bench press every 3rd week, 8 sets of 3)
-Face Pulls 5 x 10
-Dizenzo Rows 5 x 10

Saturday – Max Effort Squat/Dynamic Effort Dead Lift
-Squat = heavy 3, 2, 1
-Dead Lift = dynamic 8 sets of 3
-Abs

Notes:
Primary goal is hypertrophy (using anti-estrogen and anti-SHBG).
Secondary goal is to improve bench press off the chest, upper back strength, hamstring strength while avoiding planned de-load phases.

M/E days are working up to 2 sets of triples in the high 80% range, 2 sets of doubles in the low 90% range, or 3 sets of singles in the mid to high 90% range. Decrease reps as meet approaches. This is set up so that there are no planned deload phases.

As you can see, this is sort of a modified Westside style setup (who's isn't? haha). I plan to keep myself in good enough condition so as to avoid back off weeks because they end up usually hurting me more than helping me. I'm only 24, so I don't think that's such a bad thing. I got this idea from Bob Youngs.


And here is the schedule:

12 WEEK MEET CYCLE WITH HYPERTROPHY
(Using Training Template Fall 2010)

Weeks 12 - 9
2 sets of 3 in high 80% range for heavy days
assistance as written

Weeks 8 - 6
2 sets of 2 in low 90% range for heavy days
assistance as written

Weeks 5 - 2
3 sets of 1 in mid to high 90% range for heavy days
taper off assistance work as meet approaches staring in week 3

Week 1
stretching and soft tissue work only

Saturday/Sunday
Meet.

I go mostly by feel, so the percentages take on a rather loose interpretation. When I'm actually in meet prep, I'll be using percentages of my goal weights (not yet determined, but I'll post as soon as they are), but if I think it's too heavy for that day I'll just back the weight off a bit. While I'm in off-season, I'll be using my goals for the last meet to calculate the percentages (squat=525, bench press=375, dead lift=535).

For the off season, I will be rotating the 12-9 weeks over and over and maybe using some of the 8-6 weeks if I get bored. I will not work into singles. I definitely think, given my current body composition, that I have a lot of gains to make from hypertrophy (as opposed to CNS activation and muscle contraction coordination via very heavy M/E work), so that is the main goal here. If the meet is really far out, I may do some deloading after 10 weeks or so. I am not particular to a weight class. It would be nice to stay in the 275 class, but if I end up in the SHW, I don't really care. I'll just change my goals to hit elite in that class. I seriously doubt that will happen, as I'm only 5'10" and I want to be able to walk from my car to my desk without working up a sweat.

Here is my plan for nutrition/supplementation:

Nutrition to me is more about my time/budget constraints than it is eating "optimally". I have a demanding social life (I'm not some diva, it's just that I have a serious girlfriend and am a very social person) and I work in a field that is far removed from kinesiology/dietetics/nutrition/exercise physiology. Because of that, I end up eating out a lot and just doing what I can. So, given that, my plan is like this:

Breakfast: Drink some hot tea. That's it.
Lunch: Eat mostly protein and fat. Limit carbs as much as is practical.
Dinner (or post-workout): Eat mostly carbs and protein. I'm not worried too much about dietary fat.

I'll basically eat as much as I want and make sure that protein makes up a good portion of my diet. This is the good thing about being heavy. My girlfriend doesn't care if I don't have a six pack, so neither do I. I'm really in a lot better shape than most anyone else in the world who weighs as much as I do, so I'm not gonna get all crazy about my diet. I'm basically following (loosely) a set up put together by a guy named Kiefer. There is a load of free info at his site http://www.dangerouslyhardcore.com.

For the supplement component, I'll be using "UNLEASHED" for a month and then using "POST-CYCLE" for a month. I'll just cycle this over and over. I really have high hopes for this because Zach uses it and has some damned strong lifts. You can purchase both of these here on the site and both are very reasonably priced.

Mens Sana in Corpore Sano

Sunday, October 3, 2010

2010 KS State Championships Meet Writeup

The meet was yesterday. I am pretty bummed out about my performance at the meet. I always told myself I'd open light so that I'd never bomb. Well, I bombed.

The squats went very well. 485 was my opener and it went up easily despite my belt being far too loose. One of the guys helped me get it on for the rest of them. My second attempt was 525. This was a grinder, but I got 3 whites! 13 lbs. PR in just 2.5 months. Third attempt was 540. That was a big jump and I got in the hole and had nothing left. I really think a lot of it was psychological, but I'm not going to worry about it. My goal for the next meet is to be at 550.

I opened at 345 for bench press. I think my biggest mistake was not taking into account the fact that I don't pause for the "press" command in my training. I really need to get that down. 345 is easy without the pause. Clearly I need more strength off the chest; it's probably an upper-back or lat strength issue, so it will be addressed. Second attempt was 370 even though I missed the 345. I couldn't hit it, so I was out. They were going to let me finish if I wanted, but I hate deadlifting and I hate getting handouts, so I told them to scratch me. In a national-level meet, I wouldn't have the option, so I don't want them giving it to me now.

Overall, the meet was great. I saw some new faces and got to see some old ones too. There were some high school kids competing which is always good to see as well.

Planning for something better next time.

Mens Sana in Corpore Sano

Monday, September 27, 2010

BENCH PRESS

TREADMILL
DYNAMIC WARMUP/STRETCH

BENCH PRESS
10 x bar
5 x 135
3 x 185
1 x 225

JM PRESS
10 x bar

That's it. The meet is Saturday, so I just wanted to get something easy in and get some blood flowing. I'll be doing stretching and maybe taking some walks this week, but nothing else in the gym.


Mens Sana in Corpore Sano

Sunday, September 19, 2010

M/E BENCH PRESS

5 mins treadmill
Dynamic stretching

BENCH PRESS
15 x bar
5 x 135
3 x 185
3 x 225
1 x 275
1 x 315
0 x 365 (miss, horrible hand off, need a training partner)
5 x 275 - 3

Felt like a jackass so I just did some heavier reps and left. Need to heal up for the meet.

Mens Sana in Corpore Sano

Saturday, September 18, 2010

M/E DEADLIFT

WARMUP

DEADLIFT
10 x 135 - 1
5 x 225 - 1
1 x 315 - 1
1 x 405 - 1
1 x 495 - 2

That's it. I had to deadlift since I opened up a zit on my back and was bleeding when I tried to squat. Next time, 2 shirts.
I felt like hell in the usual spots. I think I need more activity during the week and less sitting.


Mens Sana in Corpore Sano

Friday, September 10, 2010

M/E Bench Press

Richard Simmons warm up

BENCH PRESS

15 x bar - 1
5 x 135 - 1
5 x 185 - 1
3 x 225 - 1
1 x 275 - 1
1 x 315 - 1
1 x 355 - 3

JM PRESS
8 x 135 - 3

Had some goofy feelings in my right biceps again, but it all went well.

Mens Sana in Corpore Sano

Wednesday, September 8, 2010

M/E SQUAT

leg swings
BW pullthrus
shoulder circles/swings

SQUAT
5 x 135 - 1
5 x 225 - 1
5 x 315 - 1
1 x 405 - 1
1 x 455 - 1
1 x 505 - 2

PULL THROUGH
8 x 2 plates - 1
8 x 2.5 plates - 2
8 x 3 plates - 1

Did NOT warm up enough and my piriformis was tight until about 3 AM when I woke up and stretched all hell out of it. NEED to warm up more... also NEED to get some ab work in somewhere. :P


Mens Sana in Corpore Sano

Saturday, September 4, 2010

HEAVY BENCH PRESS

DYNAMIC STRETCH WARMUP (various leg swings, body rotations, unloaded pull thrus, arm swings)

BENCH PRESS
15 x bar - 1
5 x 135 - 1
5 x 185 - 1
3 x 225 - 1
1 x 275 - 1
1 x 315 - 1
1 x 335 - 3

JM PRESS
8 x 135 - 3

Bodyweight about 280

Mens Sana in Corpore Sano

Friday, August 27th, 2010

M/E SQUAT

WARM UP
STRETCHING
FOAM ROLLER

SQUAT
5 x bar - 1
5 x 135 - 1
5 x 225 - 1
3 x 315 - 1
1 x 405 - 1
1 x 455 - 1
1 x 495 - 2

PULL THROUGH
8 x 1 plate - 1
8 x 2 plates - 1
8 x 2.5 plates - 3

That was it. I weighed about 273. Things seem to be going well, but my back is getting pumped a bit and my hip is still hurting when I sit a lot. I'll get my bench press session in tonight or tomorrow and then accessory maybe on Wednesday.

Mens Sana in Corpore Sano

Monday, August 23, 2010

CARDIO

Walked around Aggieville a couple of times with Lana.


Mens Sana in Corpore Sano

Sunday, August 22, 2010

M/E BENCH PRESS

HIP MOBILITY
FOAM ROLL

BENCH PRESS
10 x bar - 1
5 x 135 - 1
5 x 185 - 1
3 x 225 - 1
1 x 275 - 1
1 x 315 - 1
1 x 365 - 1 (7 lbs PR)

DUMBBELL FLAT BENCH PRESS
8 x 75 - 1
8 x 80 - 1
6 x 80 - 2

FACE PULLS
8 x 60 - 4

CSR
5 x 180 - 3

CSRs were too heavy... Face Pulls may have been as well. Need to adjust this, I don't want to mess up my shoulder again.

Mens Sana in Corpore Sano

Saturday, August 21, 2010

M/E SQUAT

HIP MOBILITY
FOAM ROLL

SQUAT
5 x bar - 1
5 x 135 - 1
5 x 225 - 1
3 x 315 - 1
1 x 405 - 1 (added belt)
1 x 465 - 1
1 x 495 - 1

PULL THROUGH
8 x stack - 4

HANGING ABS
8 x BW - 3

Back was pumped up.

Mens Sana in Corpore Sano

1 YEAR HIATUS

TRAINING FOR MAINTENANCE

I have decided that I will not be competing on Oct 2, 2010. I will be using essentially the same template for my break, but I will change things as needed. I'll be training as I have the time/energy to do so. I still want to focus on hypertrophy, but I will save the hormone alteration for summer 2011, perhaps.

I seriously doubt I'll be keeping up this log, as the log itself is part of the "problem".

And with that, I bid you adieu

Mens Sana in Corpore Sano

July 25th - 31st

BACK TO WORK

ME Sessions only this week. Will start full schedule on Monday


Mens Sana in Corpore Sano

Moving

CARDIO

Cardio and Lactic Training all week...

FOOD

BODYWEIGHT

Mens Sana in Corpore Sano

Thursday, July 15, 2010

MEET PREP

FOAM ROLLING

STRETCHING

Almost go time!

FOOD BODYWEIGHT Mens Sana in Corpore Sano

Wednesday, July 7, 2010

MINI MEET
***11 DAYS OUT***

STRETCHING/WARMUP

SQUAT
10 x bar
8 x 135
5 x 225
3 x 315
1 x 385 (belt)
1 x 425
1 x 465 (OPENER)

BENCH PRESS
10 x bar
8 x 95
5 x 185
3 x 225
1 x 275
1 x 305
1 x 330 (OPENER)

DEAD LIFT
5 x 155
1 x 245
1 x 335
1 x 405 (belt)
1 x 485 (OPENER)

Felt strong today. I'm almost ready.

FOOD

1 big plate of Chinese food
2 handfuls of seeds

BODYWEIGHT
Forgot

Mens Sana in Corpore Sano

Tuesday, July 6, 2010

MEET PREP

FOAM ROLLING
STRETCHING
DYNAMIC STRETCHING

1 MILE WALK

MORE STRETCHING

Tomorrow is OPENERS!
FOOD
1 big plate of Chinese food
1 can of coca cola
5 handfuls of seeds

BODYWEIGHT

268 ish

Mens Sana in Corpore Sano

Friday, July 2, 2010

M/E SQUAT/DL
***16 DAYS OUT***
HIP MOBILITY/FOAM ROLLING
BW SQUAT WARMUP

SQUAT
10 x bar
8 x 135
5 x 225
3 x 315
2 x 385 (added belt)
1 x 425
1 x 465 - 2

45* BACK RAISE
10 x BW - 3

SWISS BALL AB ROLLOUTS
12 x BW
10 x BW
8 x BW

I had Brian call depth today for me... it's comforting when someone is calling depth. Helps me focus on the lift. Everything went up pretty easily. Next week it's lots of rest and restore... and openers on Wednesday.

GET JACKED UP!!!!!!!!!!!! AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!!!!!

FOOD
MEAL 1
2 Chipotle burritos

MEAL 2
1 Chipotle burrito
1 medium milkshake

MEAL 3
17 wings at BWW
2 beers

BODYWEIGHT
268ish

Mens Sana in Corpore Sano

Thursday, July 1, 2010

R/E BENCH PRESS
***17 DAYS OUT***
FOAM ROLL

DB BENCH PRESS
10 x 60 - 3
10 x 75
8 x 80

DIZENZO ROWS
8 x 6 plates
10 x 5 plates
12 x 4 plates

FOOD
MEAL 1
1 big plate of Chinese food
1 bottle of Naked mango

MEAL 2
1 can of Coca Cola
1 double meat Subway sandwich
2 cookies
24 oz lemonade

BODYWEIGHT
270? (used the crappy scale)

Mens Sana in Corpore Sano

Tuesday, June 29, 2010

R/E SQUAT/DEADLIFT
***19 DAYS OUT***

HIP MOBILITY

RDL
10 x bar
10 x 135
10 x 225
8 x 225
6 x 225

PULL THROUGH
10 x 6 plates - 3

Felt like SHIT so I just did more hip mobility and left. My back was PUMPED and I was PISSED.

FOOD
MEAL 1
1 can of coca cola
3 handfuls of seeds
1 big plate of Chinese food

MEAL 2
1 bottle of Mountain Dew
1 double meat Subway sandwich

BODYWEIGHT
A paltry 265...

Mens Sana in Corpore Sano

Monday, June 28, 2010

M/E BENCH PRESS
***20 DAYS OUT***

HIP MOBILITY/WARM UP

BENCH PRESS
10 x bar
8 x 95
8 x 135
5 x 185
3 x 225
2 x 275
2 x 315 - 3

PULL OVER
8 x 60 - 3

Things are going really well... shoulder is feeling like a million bucks.

FOOD
1 large plate of Chinese food
1 can of Coca Cola
3 handfuls of seeds

1 double-meat Subway sandwich
3 cookies
3 big cups of root beer

BODYWEIGHT
Forgot to get it

Mens Sana in Corpore Sano

Friday, June 25, 2010

M/E SQUAT/DL
HIP MOBILITY/WARM UP

DEAD LIFT FROM FLOOR
10 x 155
5 x 245
3 x 335
1 x 385 (belt)
1 x 435
1 x 455
1 x 505
1 x 525 - 2

45* BACK RAISE
10 x BW - 3

SWISS BALL AB ROLLOUTS
8 x BW - 3

FOOD
MEAL 1
1 can of Coca Cola
3 handfuls of seeds
1 big slice of pizza
1 breadstick w/ sauce
24 ounces of Mountain Dew

MEAL 2


BODYWEIGHT
267

Mens Sana in Corpore Sano

Thursday, June 24, 2010

R/E BENCH PRESS

CONDITIONING
1 mile power walk

WARM UP/HIP MOBILITY

CG BENCH PRESS
10 x 45
10 x 95
10 x 135
10 x 225 - 3

REAR DELT FLYES
10 x 90 - 3

DIZENZO ROWS
12 x something - 3

FOOD
MEAL 1
10 handfuls of sunflower seeds
1 big plate of Chinese food
1 can of Coca Cola

MEAL 2
3 handfuls of sunflower seeds
1 double-meat Subway sandwich
32 ounces of lemonade

BODYWEIGHT
267 lbs.

Mens Sana in Corpore Sano

Tuesday, June 22, 2010

R/E SQUAT/DL

HIP MOBILITY

ROMANIAN DEADLIFT
8 x 135
10 x 225 - 3

PULL THROUGH
10 x 80
10 x 100
10 x 120

SWISS BALL AB ROLLOUTS
8 x BW - 3

TKE
10 x 120 - 2

FOOD

MEAL 1
1 can of Coca Cola
1 big plate of Chinese food
1 bottle of Naked juice

MEAL 2
1 foot-long double meat sandwich at Subway
3 cookies

BODYWEIGHT
269

Mens Sana in Corpore Sano

Monday, June 21, 2010

M/E BENCH PRESS

WARM UP/HIP MOBILITY

BENCH PRESS
10 x bar
8 x 95
8 x 135
8 x 185
3 x 245
3 x 275
2 x 325
3 x 325 - 2
(missed the first triple)

REAR DELT FLYES (using these as back work while tendon at right biceps origin is healing)
10 x 90 - 3

SCARECROWS
10 x 5 - 2

FOOD
MEAL 1
1 Snickers bar

MEAL 2
1 Double meat foot-long chicken breast sandwich from Subway

MEAL 3
Same as meal 2

Forgot to get bodyweight today. That was the WRONG warmup and I'll be memorizing the one I did last week because I think it was much better. Also, I trained at 10:00 AM so I'll have 3 meals today probably.

Mens Sana in Corpore Sano

Friday, June 18, 2010

M/E SQUAT/DL

WARM UP/DYNAMIC STRETCH

SQUAT
5 x bar
3 x 135
3 x 225
1 x 315
1 x 385 (added belt)
1 x 425
1 x 475 - 4

RACK PULLS (from top of knee)
5 x 135
3 x 225
3 x 315
1 x 405 (added belt)
1 x 455
1 x 495

SWISS BALL AB ROLLOUTS
10 x BW - 2
8 x BW - 2

FOOD
MEAL 1
1 big plate of Chinese food
1 12 oz. bottle of chocolate milk

SNACK
Sunflower seeds

MEAL 2 (post workout)
2 Chipotle burritos
1 Large strawberry shake

SNACK
1 Order of onion rings (Tubby's)
3 Pints of beer (2 Bud, 1 Guinness)

BODYWEIGHT
268

Mens Sana in Corpore Sano

Thursday, June 17, 2010

ACCESSORY

REAR DELT FLYES
10 x 90 - 4

SCARECROWS
10 x 5 - 2

PULL THROUGHS
10 x 80 - 4

BACK RAISE
10 x BW - 3

FOOD

MEAL 1
1 Big plate of Chinese food

Meal 2 (post)
2 Chipotle burritos (light on the rice)

Meal 3
2 candy bars
1 bag of beef jerky

Mens Sana in Corpore Sano

NEW CARDIO

LINK

Here is my cardio routine. It will be adjusted as needed.

At first, the goal will be to maintain bodyweight (270) and improve body composition. As time passes, I will attempt to gain weight, but only if I can maintain the level of conditioning.


Mens Sana in Corpore Sano

CARDIO

WALKING
30 minutes outside

Have a new cardio plan I will be posting soon.

FOOD

BREAKFAST
Can of coke

MEAL 1
1/3 lbs. burger and fries
Budweiser

MEAL 2
Half order of egg rolls at Kite's
1/3 lbs. burger and fries

SNACK
Large shake at Coldstone
Few handfuls of sunflower seeds

Mens Sana in Corpore Sano

Tuesday, June 15, 2010

M/E BENCH PRESS

HIP MOBILITY/WARMUP
ARM SWINGS

BENCH PRESS
10 x bar
8 x 95
5 x 135
3 x 225
3 x 255
1 x 315
1 x 345 - 4

PULL OVER
8 x 70 - 4

SCARECROWS
8 x 7.5 - 2

FOOD

MEAL 1
7 slices of deep-dish pizza
1 beer
1 cookie
1 Caesar salad

SNACK
5 handfuls of sunflower seeds

MEAL 2
2 Chipotle burritos (small amt. of rice)
Medium ice cream shake at Coldstone.

SNACK
5 handfuls of sunflower seeds

Mens Sana in Corpore Sano

Saturday, June 12, 2010

GPP

WALKING
2 hours +

Some blisters on my right foot and a really sore left ankle. We'll see how this goes.

Hitting the Santa Cruz beach tomorrow, too. GPP WEEKEND!!

Mens Sana in Corpore Sano

Friday, June 11, 2010

DELOAD SQUAT/DL

SQUAT/PLANK CIRCUIT
3 rounds

HIP MOBILITY/STRETCHING
lots

Mens Sana in Corpore Sano

Tuesday, June 8, 2010

DELOAD SQUAT/DL

YOGA
1 hour

PULL THROUGH
10 x 60
10 x 80 - 2

Mens Sana in Corpore Sano

Monday, June 7, 2010

DELOAD BENCH PRESS

HIP MOBILITY/STATIC STRETCH

SCARECROWS
10 x 5 - 3

CYBEX BENCH PRESS
10 x 8 plates - 3

Ice, ice, ice!!!

Mens Sana in Corpore Sano

PLANNED ATTEMPTS FOR JULY 18th UNEQUIPPED NATIONALS

LINK

Here are my planned attempts.

Mens Sana in Corpore Sano

Sunday, June 6, 2010

CARDIO

Played catch with the football until my shin splints shut me down (~45 minutes).

Mens Sana in Corpore Sano

Friday, June 4, 2010

R/E BENCH PRESS

HIP MOBILITY/WARM UP

DIZENZO ROWS
10 x 50 - 4

FACE PULLS
10 x 50 - 3

BENCH PRESS
5 x bar
5 x 95
5 x 135
10 x 215 - 2
(shut it down early... shoulder was acting up)

TATE PRESS
8 x 35 - 4

PULL OVER
10 x 55 - 3

I had to ice after this. I did WAY too much pulling and I think that's what hurt me on the bench press (I thought it would be okay since everything was super light... I was wrong). The heavy rack pulls Thursday may have helped aggravate it, too. No more heavy squat/DL work before bench press work. That's bad news. In fact, I think I'm going to keep the pulling to a minimum for the rest of this cycle. I really think I could hit a hug PR at this next meet in the bench press and I DO NO want to screw that up.

Mens Sana in Corpore Sano

Thursday, June 3, 2010

M/E SQUAT/DL

HIP MOBILITY/WARM UP

SQUAT
5 x bar
5 x 135
5 x 225
3 x 315
1 x 385 (added belt)
1 x 435
1 x 465
1 x 475
1 x 485 (10 lbs. PR)

RACK DL (at bottom of knee)
5 x 135
5 x 225
3 x 405
1 x 495 (added belt)
1 x 545 - 2
[Hamstrings we STRESSED so I had to stop, probably from carrying that absurdly heavy chest of drawers and playing catch the day before. Note to self NEVER have an M/E lower day after a day of physical activity like that.]

SWISS BALL AB ROLLOUTS
12 x BW
10 x BW
8 x BW

HIP MOBILITY

CARDIO
1 mile walk in the 90*+ heat.

Mens Sana in Corpore Sano

Wednesday, June 2, 2010

CARDIO

Helped move a 300 lbs. chest of drawers this evening.

Played catch outside and ran around for about an hour or so.

Mens Sana in Corpore Sano

Tuesday, June 1, 2010

R/E SQUAT/DL

HIP MOBILITY

ROMANIAN DEAD LIFT
10 x 135
10 x 225 - 2

PULL THROUGH
10 x 60
10 x 100 - 2

DECLINE CRUNCH
10 x BW - 3

TKE
10 x 100 - 2

Feel like shit.

Mens Sana in Corpore Sano

Monday, May 31, 2010

CARDIO

2.5 mile hike

30 minutes of "swimming"

Mens Sana in Corpore Sano

Sunday, May 30, 2010

M/E BENCH PRESS

HIP MOBILITY
ARM SWINGS

BENCH PRESS
5 x bar
5 x 95
5 x 185
5 x 225
3 x 255
2 x 275
1 x 315
1 x 335
1 x 345 (easy)

FACE PULLS
10 x 40 - 3

PULL OVERS
10 x 30
10 x 40 - 2

TATE PRESS
10 x 30 - 4

Kept everything light today (except bench press). 345 went up easy, so I'm planning on hitting a pretty huge PR at the meet in July.

Mens Sana in Corpore Sano

Friday, May 28, 2010

M/E SQUAT/DL

HIP MOBILITY

SQUAT
5 x bar
5 x 135
5 x 225
3 x 315
1 x 385(belt)
1 x 435
1 x 455
1 x 455

RACK DEAD LIFT (knee)
5 x 135
5 x 225
3 x 315
3 x 405(belt)
1 x 495
1 x 545
1 x 565

45* EXTENSIONS
5 x 40
10 x BW
5 x 40

SWISS BALL AB ROLLOUTS
8 x BW
10 x BW
12 x BW

HIP MOBILITY

Very little pain today... I need to keep up the mobility!

Mens Sana in Corpore Sano

Thursday, May 27, 2010

R/E BENCH PRESS

WARM UP WALK
HIP MOBILITY

BENCH PRESS
5 x bar
5 x 95 - 2
5 x 135
3 x 205

SCARECROWS
10 x 5 - 3

Mens Sana in Corpore Sano

Tuesday, May 25, 2010

R/E SQUAT/DL

WARM UP WALK
MOBILITY

ROMANIAN DEADLIFT
10 x 135 - 3

PULL THROUGH
10 x 50
10 x 80 - 2

TKE
10 x 50
10 x 150

SWISS BALL ABS
10 x BW - 3

TONS OF MOBILITY

My back is giving me crap again, but I'm just gonna double up on the mobility and GPP and push through it. There's no reason to stop this close to the meet, especially with this much dealoading left to do.

Can't sacrifice gains.

Mens Sana in Corpore Sano

Monday, May 24, 2010

BENCH PRESS REHAB

WARM UP WALK
MOBILITY

BENCH PRESS
BAR x 5
95 x 5
135 x 5
225 x 3 - 2

DUMB BELL BENCH PRESS
30 x 8 - 4


Mens Sana in Corpore Sano

Saturday, May 22, 2010

M/E SQUAT/DL

WARM UP WALK
DYNAMIC STRETCHES

SQUAT
5 x bar
5 x 135
5 x 225
3 x 315
1 x 365 (added belt)
1 x 405
1 x 435
1 x 445
1 x 455 (went up like a breeze)

45* EXTENSIONS
6 x BW - 4

KEYSTONE DEADLIFT
135 x 3
185 x 3
225 x 3
315 x 3 (added belt)
405 x 3
495 x 1
545 x 1 - 2

Biceps tendon swole up... icing it now. Back didn't tighten up but I did have some sharp pain in the low back... I just put the belt on and worked through it. I need to really get back into the swing of my dynamic warmups on a DAILY basis.

Mens Sana in Corpore Sano

Thursday, May 20, 2010

MORE REHAB

WARM UP WALK
DYNAMIC STRETCHING

BENCH PRESS
5 x bar
5 x 95
5 x 135
5 x 155
3 x 185
3 x 225 - 2

PULL THROUGH
5 x 40
5 x 60
5 x 80

STABILITY BALL ROLLOUTS
10 x BW - 3

DYNAMIC STRETCHING
ICE BICEPS INSERTIONS

Will be on bench press deload for one more week then back into pulling and pressing as planned.

Mens Sana in Corpore Sano

Wednesday, May 19, 2010

REHAB WORK

WARM UP WALK
DYNAMIC STRETCHING

BENCH PRESS
10 x bar
5 x 95
5 x 135
5 x 185
3 x 225 - 2
1 x 235

PULL THROUGHS
8 x 80 - 3

I had some upper biceps tendinitis last week and had to take most of the week off. Ice has been my constant companion. I spoke with a kinesiology friend yesterday and plan to get back on track next week. Plan to do max effort lower on Friday with the possible exception of the keystone deadlifts. The meet is still 10 weeks out so I should still be able to compete.


Mens Sana in Corpore Sano

Wednesday, May 12, 2010

ACCESSORY

WALK
MOBILITY/STRETCHING

ROMANIAN DEAD LIFT
135 x 5
205 x 10 - 2
225 x 10

PULL THROUGHS
80 x 10 - 3

HIP MOBILITY

No pressing and no pulling today since my shoulder is jacked up from last week. I think it was mostly Friday's keystone dead lifts. I need to remember to work up to the heavy weight instead of just jumping up. Lessons learned.

Mens Sana in Corpore Sano

Friday, May 7, 2010

M/E SQUAT/DL

WARM UP WALK (3/8)
DYNAMIC STRETCH

SQUAT
bar x 6
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
425 x 1
435 x 1
445 x 1

KEYSTONE DEADS
315 x 3
455 x 4
455 x 3
455 x 3

45* BACK RAISE
50 x 3 x 5(reps)

SWISS BALL AB ROLLOUTS
3 x 10

DYNAMIC STRETCHING

Felt really good today. A little bit of a pump, but some blue heat fixed it for the most part. My confidence is soaring right now.

Mens Sana in Corpore Sano

Thursday, May 6, 2010

R/E BENCH PRESS

WARM UP WALK (1/4)
DYNAMIC STRETCHING

CG BENCH PRESS (MACHINE)
3 x 10

FACE PULLS (LIGHT)
3 x 10

CG LAT PULLDOWN (LIGHT)
4 x 10

SHOULDER PREHAB
2 x 10

My joints hurt from Monday, so I took it easy. Got a little sweat going and got the blood flowing... that's about it!

Mens Sana in Corpore Sano

Tuesday, May 4, 2010

R/E SQUAT/DL

WARM UP WALK (1/4)
DYNAMIC STRETCHING (a lot)

ROMANIAN DEAD LIFT
(work sets)
275 x 3 x 10

PULL THROUGHS
3 x 10

SWISS BALL ABS
3 x 10

TERMINAL KNEE EXTENSIONS
3 x 10

MORE STRETCHING

Got a back pump tonight and a bit of pain in full lordotic flexion. Gonna work on warming up more and BEING CONSISTENT ON THE STRETCHING!

Mens Sana in Corpore Sano

Monday, May 3, 2010

M/E BENCH PRESS

BENCH PRESS
bar x 10
95 x 5
185 x 5
225 x 5
245 x 3
275 x 3
315 x 2
330 x 2
335 x 2
335 x 2
335 x 2

CSR
4 x 5 heavy

LAT PULLDOWNS
4 x 5 heavy

DUMBBELL INCLINE PRESS
80 lbs x 4 x 5

A lot of volume tonight, but I felt pretty good. It feels awesome to get this much work in!
Looking forward to rep effort lower tomorrow... gonna smoke some hamstrings!

Mens Sana in Corpore Sano

Friday, April 30, 2010

M/E LOWER

WARM UP WALK (1/4)
DYNAMIC STRETCHING

SQUAT
bar x 5
135 x 5
225 x 3
315 x 3
365 x 3
405 x 1 (added belt)
425 x 1
425 x 1

KEYSTONE DEADLIFT
225 x 3
315 x 3
385 x 3
435 x 3
435 x 3

HANGING ABS
3 x 10

I skipped the 45* back raise because I didn't want to over do it. Everything felt great and I had minimal tightness. The only thing that did bother me was my left hip flexor wouldn't loosen up. Great to have everything go right starting out!

Mens Sana in Corpore Sano

Thursday, April 29, 2010

R/E UPPER

CG BENCH PRESS
bar x 10
135 x 10
185 x 3 x 10

CG LAT PULLDOWN
3 x 10

ROTATOR CUFF PREHAB
3 x 10

STRETCHING
ARM SWINGS

Didn't do the face pulls because my upper back is still really sore from Monday. I may have to switch things up at least for the next couple of weeks when my sleep is down. Also, no bicep prehab as I think it's a waste of time for now.

Mens Sana in Corpore Sano

Tuesday, April 27, 2010

R/E LOWER

3/8 MILE WALK
DYNAMIC STRETCHING

ROMANIAN DEAD LIFT
135 x 10
225 x 3 x 10

PULL THROUGHS
3 x 10
(work up to 80 lbs)

SWISS BALL AB ROLLOUTS
3 x 8

TERMINAL KNEE EXTENSIONS
40 x 3 x 10

1/4 MILE WALK
MORE DYNAMIC STRETCHING
FOAM ROLLING

I had a slight low back pump, but it was remedied by some dynamic stretching and more blue heat.
I was supposed to do hip adduction/abduction but I think I'm gonna leave those off for now until I'm more confident about my hip holding up. Other than that, I felt great and was glad to hit my hamstrings really hard.

Mens Sana in Corpore Sano

MEET PREP ROUTINE USAPL RAW NATIONALS 2010

Monday – Max Effort Upper
Bench Press (work up to max single, double, or triple)
Incline Dumbbell Press
4 x 5
Chest-Supported Row
4 x 5
Lat Pulldown
4 x 5
Rolling Triceps Extensions
4 x 5

Tuesday – Repeated Effort Lower
Romanian Deadlift
3 x 10
Pull Thrus
3 x 10
Hip Abduction/Adduction
3 x 10
Swiss Ball Ab Rollouts
3 sets
Terminal Knee Extensions
3 x 10

Thursday Repeated Effort Upper
Narrow-Grip Bench Press
3 x 10
Close Grip Lat Pulldown
3 x 10
Face Pulls
3 x 10
Rotator Cuff Prehab
3 x 10
Bicep Prehab
3 x 10

Friday – Max Effort Lower
Squat (working up to a max single, double, or triple)
Keystone Deadlift (heavy)
Romanian Deadlift
4 x 5
45* Weighted Back Raise
4 x 5
Swiss Ball Ab Rollouts
4 sets

Mens Sana in Corpore Sano

Monday, April 26, 2010

ME BENCH PRESS

WARM UP WALK (got sweaty)
DYNAMIC STRETCHING

BENCH PRESS
bar x 10
95 x 5
185 x 5
245 x 3
275 x 3
315 x 2
325 x 2

DECLINE MACHINE PRESS
4 x 5

CSR
4 x 5

CG LAT PULLDOWN
4 x 5

COOL DOWN WALK
MORE STRETCHING

I know it isn't much. The bench was off or something, that's why I stopped early. It felt heavier on my right side and my right arm was tight/sore in a few places, so I just quit.
I'm getting little twinges of pain in my low back just from sitting and it's making me pretty angry. I'm gonna hop on the foam roll tonight and then make sure I sleep on my side. Also, I have to change my routine up and then I'll try to post it on here for my records.

Keep on pluggin...

Mens Sana in Corpore Sano

Sunday, April 25, 2010

I AM CLEARED TO START MEET PREP!!! YEAH!

http://asp.elitefts.com/qa/default.asp?qid=119282&tid=

Mens Sana in Corpore Sano

Thursday, April 22, 2010

DELOAD DAY 3

HIP MOBILITY

30 minutes of brisk walking.

Mens Sana in Corpore Sano

Wednesday, April 21, 2010

DELOAD DAY 2

HIP MOBILITY
FOAM ROLLING

Played catch with the football and ran around for about 2 hours. Sounds like GPP to me!

MORE HIP MOBILITY AND FOAM ROLLING

Mens Sana in Corpore Sano

Tuesday, April 20, 2010

DELOAD DAY 1

WARM UP
HIP MOBILITY

CG BENCH PRESS
135 x 4 x 10

ROWS
4 x 10

CABLE FLYES
3 x 10

MORE ROWS
3 x 10

HIP MOBILITY

Mens Sana in Corpore Sano

Sunday, April 18, 2010

SQUAT

LIMITED WARMUP, STRAPPED FOR TIME

SQUAT
bar x 5
175 x 5
215 x 5
255 x 5
305 x 5
335 x 5
345 x 5
355 x 5

RDL
225 x 3 x 5

45* EXTENSIONS
20 x 3 x 6

1-LEG SQUATS
20 x 3 x 6

I was rushed again today. Did not warm up properly and paid for it with some mild tightness in the low back. Gonna hit the stretching and hip mobility HARD this week while I'm de-loading.

Mens Sana in Corpore Sano

Saturday, April 17, 2010

RE BENCH PRESS

BENCH PRESS
work sets
225 x 4 x 5

FACE PULLS
4 x 5

CG LAT PULLDOWN
4 x 5

CHEST FLYES
3 x 5

DIPS
3 x 5

Mens Sana in Corpore Sano

Wednesday, April 14, 2010

DEAD LIFT

pressed for time, limited warmup/stretching

DEAD LIFT
160 x 5
275 x 5
285 x 5
335 x 3
395 x 3
415 x 3

ABS
1 x 18
1 x 18
1 x 15
1 x 12

45* EXTENSIONS
20 x 3 x 6

RDL
225 x 3 x 5

Felt fine. Nice to have no pain 2 weeks in a row.

Mens Sana in Corpore Sano

Tuesday, April 13, 2010

M/E BENCH PRESS

was already sweating when I got there
ARM SWINGS

BENCH PRESS
bar x 10
95 x 5
185 x 5
245 x 5
295 x 3
335 x 1
330 x 1
330 x 1

CHEST SUPPORTED ROW
3 x 4

LAT PULLDOWN
3 x 5

SWISS BALL ABS
3 x 8

Then I quit... I need a deload week.

Mens Sana in Corpore Sano

Sunday, April 12, 2010

SQUAT

WARM UP WALK
HIP MOBILITY

SQUAT
bar x 5
165 x 5
205 x 5
245 x 5
300 x 5
330 x 5
340 x 5
350 x 5

45* EXTENSIONS
+15 x 3 x 10

SINGLE LEG SQUATS
20 x 3 x 8

RDL

205 x 3 x 5

I felt awesome. I had no lower back pain at all and only a slight pump for about 30 minutes. I was rushed tonight, so that may have been part of the reason for the pump.

Mens Sana in Corpore Sano

Friday, April 9, 2010

M/E BENCH PRESS

ARM SWINGS

135 x 5
185 x 5
225 x 5
275 x 3
325 x 2
325 x 2
325 x 2

INCLINE DUMBBELL PRESS
4 x 5

LAT PULLDOWN

3 x 5

CSR

3 x 5

That was tiring.

Mens Sana in Corpore Sano

Thursday, April 8, 2010

DEAD LIFT

WARM UP WALK
HIP MOBILITY

DEAD LIFT
155 x 5
275 x 5
275 x 5
330 x 3
390 x 3
410 x 3

ABS
4 x 15

45* EXTENSIONS
20 x 3 x 8

RDL
205 x 3 x 5

No pain, no tightness.... Woke up the next day with a bit of residual pain in the low back... that's it!

Mens Sana in Corpore Sano

Monday, April 5, 2010

SQUAT & ME BENCH

HIP MOBILITY
WARM UP WALK

SQUAT

bar x 5
165 x 5
205 x 5
245 x 5

45* EXTENSIONS
BW+15 x 3 x 8

1 LEG BOX SQUATS
BW+15 x 3 x 8

RDL
185 x 3 x 5

BENCH PRESS
bar x 10
135 x 5
185 x 5
245 x 3
275 x 3
315 x 2
315 x 2
315 x 2

Just a wee bit of tightness in the low back on the squats. I failed to finish them because I had to go get my glasses fixed... lame, I know.

Mens Sana in Corpore Sano

Friday, April 2, 2010

ME BENCH PRESS

WARM UP WALK

BENCH PRESS
bar x a lot
135 x 5
185 x 5
245 x 3
275 x 3
315 x 1
325 x 1

CSR
4 x 3

LAT PULLDOWN
4 x 3

INCLINE DUMBBELL PRESS
4 x 5

ROLLING TRICEP EXTENSIONS
3 x 5

BICEP CURLS
3 x 8

Mens Sana in Corpore Sano

Thursday, April 1, 2010

DEAD LIFT

WARM UP WALK
HIP MOBILITY

DEAD LIFT

150 x 5
265 x 5
275 x 5
325 x 3
385 x 3
405 x 3

ABS
4 x 12

45* Ext.
BW+15 x 3 x 8

RDL
180 x 3 x 5

Pain was centered in the low back, right hip flexors and right hip joint. It was mild compared to last week.

Mens Sana in Corpore Sano

Sunday, March 28, 2010

SQUAT

WARM UP WALK
HIP MOBILITY

SQUAT
bar x 5
160 x 5
200 x 5
240 x 5
290 x 5
320 x 5
330 x 5
340 x 5

45* EXTENSIONS
BW+15 x 3 x 6

1-LEG BOX SQUAT
BW+15 x 3 x 6

RDL
180 x 3 x 5

HIP MOBILITY
STRETCHING/FOAM ROLLING

I had the low back pump going about halfway through the squats. After that, the rest of the routine went well.

Saw the chiro again. She said my psoas is REALLY tight. She spent quite a bit of time trying to get it to release, but it barely budged. Also, my rectus femoris is tight, as well as my lower right side erectors. She said my gluteus medius is weak and that I needed to "activate" it by poking it.

Mens Sana in Corpore Sano

Friday, March 26, 2010

DEAD LIFT

WARM UP WALK
HIP MOBILITY

DEAD LIFT
145 x 5
260 x 5
270 x 5
320 x 3
380 x 3
400 x 3

ABS
4 x 12

45* EXTENSION
BW+15 x 3 x 6

ROMANIAN DEAD LIFT
175 x 3 x 5

HIP MOBILITY

I didn't have any pain, just some tightness/discomfort in my lower back on the right side. My right psoas has been TIGHT and bothering me for the past 2 weeks a lot. I gave up halfway thru the hanging abs because my psoas was so tight and I didn't want to make it any tighter.

Mens Sana in Corpore Sano

Thursday, March 11, 2010

R/E UPPER

WARM UP WALK

BENCH PRESS
bar x 5
185 x 5 x 8

FLYES
1 x 10
(felt pain in the joints and quit)

FACE PULLS
4 x 8

MACHINE SHOULDER PRESS
4 x 8

FIXED-BARBELL JM PRESS
4 x 8

CURLS
4 x 8

HIP MOBILITY

Mens Sana in Corpore Sano

Tuesday, March 9, 2010

DEAD LIFT

HIP MOBILITY
WARM UP WALK
HIP MOBILITY

DEAD LIFT
145 x 5
260 x 5
270 x 5
320 x 3
380 x 3 (belt)
400 x 3

45* EXTENSION
BW+15 x 3 x 6

1-LEG BOX SQUAT
BW+15 x 3 x 6

RDL
175 x 3 x 5

HIP MOBILITY

Virtually pain free. I kept the static stretching to a minimum and was constantly trying to keep my back moving to keep the bloodflow up and the cramping down. It seemed to work.

Mens Sana in Corpore Sano

Monday, March 8, 2010

M/E BENCH PRESS

HIP MOBILITY x 2
WARM UP WALK

BENCH PRESS
bar x 10
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5

LAT PULLDOWN
4 x 5

CSR
4 x 5

ROLLING TRICEP EXTENSIONS
4 x 6

FOAM ROLLER
STRETCHING
HIP MOBILITY

Mens Sana in Corpore Sano

MEET DAY; March 6, 2010

KS HEAVY METAL OPEN 2010

35 Jumping Jacks
Static Stretching
Arm Swings

(had to spot/load for squats)

Warm Up for Bench Press
bar x 10
135 x 5
185 x 5
225 x 4
275 x 1
225 x 3

First Attempt
315 good lift
350 good lift
360 no lift

Overall, not bad. The 315 felt heavy and I got scared so I backed off my 2nd attempt. I just wanted to get the 350 in the books and start looking forward to September's meet.

Mens Sana in Corpore Sano

Friday, March 5, 2010

SQUAT

WARM UP WALK
HIP MOBILITY

SQUAT
bar x 5
160 x 5
200 x 5
240 x 5
290 x 5
320 x 5
330 x 5
340 x 5

RDL
180 x 3 x 5

45* EXTENSION
BW+15 x 3 x 6

HIP MOBILITY
STRETCHING

Mens Sana in Corpore Sano

Tuesday, March 2, 2010

BENCH PRESS OPENER / DEAD LIFT

WARM UP WALK
HIP MOBILITY

BENCH PRESS
bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1

DEAD LIFT
145 x 5
260 x 5
270 x 5
320 x 3
380 x 3
400 x 3

ABS
4 x 12

45* BACK RAISE
BW+15 x 3 x 6

RDL 175 x 3 x 5

HIP MOBILITY

I had more pain than last week. The cramping/tightness was definitely down. I iced my low back afterward to get rid of the pain.

Worked up to my opener. I'm hoping the meet goes well!

Mens Sana in Corpore Sano

Saturday, February 27, 2010

SQUAT

WARM UP WALK
HIP MOBILITY

SQUAT
bar x 5
155 x 5
195 x 5
235 x 5
285 x 5
315 x 5
325 x 5
335 x 5

45* EXTENSIONS
BW+10 x 3 x 12

1-LEG BOX SQUAT
BW+10 x 3 x 15

RDL
175 x 3 x 5

HIP MOBILITY

Had to stop a couple of times and sit down because my back was tight/cramped. I had some pain on the right side of lower back if I rounded my lower back and touched my toes. Some residual pain right now (2 hours after training).

Mens Sana in Corpore Sano

Thursday, February 25, 2010

DEAD LIFT

WARM UP WALK
HIP MOBILITY

DEAD LIFT
140 x 5
255 x 5
265 x 5
315 x 3
375 x 3
395 x 3

ABS
4 x 10

45* EXTENSION
BW+10 x 3 x 12

ROMANIAN DEAD LIFT
175 x 3 x 5

Felt okay. I was tight/cramped in my erectors and lower back but no real pain.

Mens Sana in Corpore Sano

Monday, February 22, 2010

M/E BENCH PRESS

WARM UP WALK
ARM SWINGS

BENCH PRESS
bar x 8
135 x 5
185 x 5
225 x 3
275 x 1
275 x 1
275 x 1

JM PRESS
135 x 3 x 10

LAT PULLDOWN
4 x 5

CHEST-SUPPORTED ROW
4 x 5

ROLLING TRICEP EXTENSIONS
4 x 5

STATIC STRETCHING
HIP MOBILITY

Nice and light. 375, here I come!

Mens Sana in Corpore Sano

Friday, February 19, 2010

SQUAT

DELOAD

DB SWINGS
40 x 4 x 10

LEG PRESS
3 x 10

ADDUCTOR
4 x 10

ABDUCTOR
4 x 10

Lots of stretching and hip mobility.

Mens Sana in Corpore Sano

UPCOMING MEET

USAPL KANSAS HEAVY METAL OPEN

This will be a bench press-only meet for me. I am still working on the rehab for my SI joint (chiro visit tomorrow).

My attempts will be as follows:

1st attempt: 315
2nd attempt: 355
3rd attempt: 375

This is my plan so far. The third attempt is roughly 1.5 times my bodyweight. This isn't so impressive, but I'm pretty pumped about it.

Mens Sana in Corpore Sano

Thursday, February 18, 2010

REPEATED EFFORT UPPER

CSR
4 x 10

LAT PULLDOWN
4 x 10

JM PRESS
3 x 10

Everything hurt so I just quit. I need to be fresh for the meet.

Mens Sana in Corpore Sano

Wednesday, February 17, 2010

DEAD LIFT

DE-LOAD

WARM UP WALK
HIP MOBILITY

DUMBBELL SWINGS
3 x 10

LEG PRESS
3 x 10

HIP ADDUCTION
3 x 10

HIP ABDUCTION
3 x 10

Mens Sana in Corpore Sano

Monday, February 15, 2010

M/E BENCH PRESS

WARM UP WALK
ARM SWINGS

BENCH PRESS
bar x 8
135 x 5
185 x 5
225 x 5 (paused)
275 x 3
305 x 2
315 x 2

CSR
4 x 5

LAT PULL DOWN
4 x 5

EXERCISE BALL ABS
3 x 8

ROLLING TRICEPS
3 x 5

3 WEEKS OUT!

Mens Sana in Corpore Sano

Friday, February 13, 2010

SQUAT

HIP MOBILITY

SQUAT
bar x 5
150 x 5
190 x 5
230 x 5
280 x 5
310 x 5
320 x 5
330 x 5 (belt)

45* EXTENSION
BW+10 x 3 x 10

SINGLE-LEG SQUAT
BW+10 x 3 x 12

RDL
170 x 3 x 5

HIP MOBILITY

I had some pain in the low back. It was very dull when compared to last week. I went through this routine fast because of time constraints. Maybe this was the reason for the pain?

Mens Sana in Corpore Sano

Thursday, February 11, 2010

R/E BENCH PRESS

WARM UP WALK

NARROW-GRIP BENCH PRESS
bar x 5
135 x 10
205 x 10
205 x 10
205 x 8
205 x 8
205 x 8

CYBEX SHOULDER PRESS
4 x 10

FACE PULLS
3 x 10

PULLDOWN ABS
3 x 10

LAT PULL DOWN
3 x 10

Mens Sana in Corpore Sano

Wednesday, February 10, 2010

DEAD LIFT

WARM UP WALK
HIP MOBILITY

DEAD LIFT
135 x 5
250 x 5
260 x 5
310 x 3
360 x 3(belt)
390 x 3

ABS
4 x 9

45* BACK EXTENSION
BW+10 x 3 x 10

ROMANIAN DEAD LIFT
170 x 3 x 5

HIP MOBILITY

Virtually pain free today. A bit of cramping, but that went away after I got home. My SI joint on the right side popped a bit when I did the hanging abs. I had a deep-tissue massage last Thursday and a chiropractic adjustment on Friday. Seems things are getting better.

Mens Sana in Corpore Sano

Monday, February 8, 2010

MAX EFFORT BENCH

WARM UP WALK
DYNAMIC STRETCH

BENCH PRESS
bar x 5
135 x 5
185 x 5
225 x 5
245 x 3
275 x 2
315 x 2
335 x 1

LAT PULL DOWN
4 x 5

CSR
4 x 5

ROLLING DB TRICEPS EXTENSION
4 x 5

Slowing it down. Meet is in 4 weeks. Opener will be around 315 or 325. Second attempt will be in the neighborhood of 355 (5 lbs. PR). Third attempt may be around 375.

Mens Sana in Corpore Sano

Thursday, February 4, 2010

SQUAT

HIP MOBILITY
WARM UP WALK

SQUAT
bar x 5
145 x 5
185 x 5
225 x 5
275 x 5
305 x 5 (belt)
315 x 5
325 x 5

45* EXTENSIONS
BW+10 x 3 x 8

RDL (to top of knee)
165 x 3 x 10

SINGLE-LEG SQUAT
BW+10 x 3 x 10

HIP MOBILITY
STRETCHING

No pain during the squats, just some tightness in the low back. Did have some pain during RDLs if I bent over at the hips and dropped my head down, too. The pain got pretty intense but has subsided. Typical tightness/weakness in the hip joint. Had a bit of pain in the sacrum during squat, but nothing bad. Getting a deep-tissue massage this evening and seeing a chiropractor friend tomorrow to have a look-see.

Mens Sana in Corpore Sano

Wednesday, February 3, 2010

ME BENCH PRESS

WARM UP WALK

BENCH PRESS
bar x 10
135 x 5
185 x 5
225 x 5
245 x 3
275 x 2
315 x 1
335 x 1
350 x 1 (new PR)
360 x 0 (missed... set up too far north)

HEAVY CSR
4 x 5

HEAVY DUMBBELL ROLLING TRICEPS
5 x 5

HEAVY LAT PULLS
4 x 5

Mens Sana in Corpore Sano

Tuesday, February 2, 2010

DEAD LIFT

WARM UP WALK
AGILE 8

DEAD LIFT
135 x 5
245 x 5
255 x 5
305 x 3
340 x 3
385 x 3

HANGING ABS
4 x 8

45* EXTENSIONS
BW+10 x 3 x 8

ROMANIAN DEAD LIFT (to top of knees)
165 x 3 x 8

Agile 8

Hip/right side of lower back was tight as usual. The pain on the right side of my lower back only kicked in if I bent forward at the hips and hung my head down, and it was less intense than usual. After the RDLs my whole lower back was tight, but by the time I got home, everything seemed to loosen up. Some of the pain is still there if I bend forward, but it's not bad. I want to SQUAT HEAVY!

Mens Sana in Corpore Sano

Saturday, January 30, 2010

SQUAT

WARM UP WALK
AGILE 8

SQUAT
bar x 5
145 x 5
205 x 5
245 x 5
285 x 5 (belt)
315 x 5

45* EXTENSIONS
BW x 3 x 10

RDL
165 x 3 x 8

SINGLE-LEG SQUAT
BW+10 lbs. x 3 x 8

My back tightened up about halfway through the squats. The intensity of the pain was down from Tuesday and from last week.

Mens Sana in Corpore Sano

Tuesday, January 26, 2010

DEADLIFT

AGILE 8
FOAM ROLL/TENNIS BALL
WARM-UP WALK
STRETCHING

DEAD LIFT (all conventional)
135 x 5
235 x 5
245 x 5
285 x 3
330 x 3
375 x 3 (added belt)

HANGING ABS
3 x 12

45* EXTENSIONS
BW x 3 x 15

ROMANIAN DEAD LIFT
165 x 3 x 6

AGILE 8

My hip/low back (right side) felt marginally better than last week. It all seemed to tighten up after the second round of Agile 8. The tightness and pain seems to be "converging" to my hip. Last week I could distinguish the pain in my back from the pain in my hip. Now, though, it seems like the pain in my low back has "moved" over.


Mens Sana in Corpore Sano

Monday, January 25, 2010

ME BENCH PRESS

Agile 8
Foam roll/Tennis ball
Warm-up walk

BENCH
135 x 5
155 x 5
185 x 5
215 x 5
245 x 5
275 x 1
315 x 1
330 x 1
335 x 1

CSR (heavy)
4 x 5

LAT PULLDOWNS (heavy)
4 x 5

TRICEP EXTENSIONS (heavy)
4 x 5

New gym PR. Felt good.

Mens Sana in Corpore Sano

Friday, January 22, 2010

SQUAT

AGILE 8
WARM-UP WALK

SQUAT
bar x 5
135 x 5
185 x 5
225 x 5
275 x 5 (added belt)
315 x 5

45* EXTENSIONS
BW x 3 x 8

ROMANIAN DEAD LIFT
155 x 3 x 8

SINGLE LEG SQUAT
BW x 3 x 15

I felt some dull pain in the low back and hip throughout the squats. Better than last week. First set of RDL was really painful, but after that it got better.
Massage in 2 hours... I can't wait.

Mens Sana in Corpore Sano

Thursday, January 21, 2010

RE BENCH PRESS

AGILE 8
TENNIS BALL

MACHINE INCLINE PRESS
3 x 15

PUSH UPS
20

LAT PULLDOWNS
3x12

MACHINE FLYES
3 x 12

FACE PULLS
3 x 10

SEATED MILITARY PRESS
3 x 10

TRICPES PRESSDOWNS
3 x 10

BICEPS CURLS
2 x 10

Had some hip/low back pain today. Nothing horrible.

Mens Sana in Corpore Sano

Wednesday, January 20, 2010

RECOVERY

Back was tight this morning. This afternoon I had a friend (probably 110 lbs.) walk on my butt to see if I could get my piriformis to loosen up. Worked for awhile I think. This evening I did the Agile 8 and spent some good time foam rolling etc.

Mens Sana in Corpore Sano

Tuesday, January 19, 2010

DEAD LIFT

LOTS OF FOAM ROLL/TENNIS BALL/STRETCHING
AGILE 8 HIP MOBILITY
WARM-UP WALK

DEADLIFT
135 x 5
225 x 5
225 x 5
275 x 3
325 x 3
370 x 3 (added belt)

45* BACK RAISE
BW x 3 x 12

HANGING ABS (on decline bench and then on forearm support rack)
3 x 12

ROMANIAN DEAD LIFT
155 x 3 x 12

Not as much pain on the right side of my low back, but quite a bit more tightness. Hip started to tighten up a bit during the walk. Started getting some pain and tightness on the front and side of my right hip on the second to last set of deads. All of this continued throughout the session. Most of the pain is gone now. I'll see what tomorrow brings.

Mens Sana in Corpore Sano

Sunday, January 17, 2010

BENCH PRESS

(deload week)
WARM-UP WALK
STRETCHING

BENCH PRESS
bar x 10
95 x 10
135 x 2 x 5
205 x 5
115 x 2 x 8
115 x 5

FACE PULLS
20 x 10
40 x 2 x 10

CSR (narrow grip)
110 x 10
130 x 3 x 8

Mens Sana in Corpore Sano

Friday, January 15, 2010

SQUAT

FOAM ROLLER/TENNIS BALL
WARM-UP WALK

SQUAT
bar x 5
135 x 5
185 x 5
225 x 5
275 x 5 (added belt)
315 x 5
225 x 12
225 x 12
225 x 6

45* EXTENSIONS W/LOW PAD
(weight x sets x reps)
BW x 3 x 5

RDL
155 x 3 x 5

ONE-LEGGED BOX SQUAT
BW x 3 x 12

I had a lot of pain/tightness on the right side of lower back after starting the first set of 225 x 12. By the end of the RDLs my right hip joint was feeling weak and had some dull pain. I did the box squats at home on a dining room chair.
Mens Sana in Corpore Sano

Wednesday, January 13, 2010

UPPER ACCESSORY

WARM-UP WALK

MACHINE INCLINE PRESS
(sets x reps)
3 x 10

MACHINE FLYES
3 x 10

DIPS
3 x 5

PUSHUPS
20

WALK
1/2 mile

MACHINE PRESS
3 x 10

MACHINE FLYES
3 x 10

LAT PULLDOWNS
3 x 10

CSR
3 x 10

Everything was with 30 sec. to 1 min. rest. Training like a bodybuilder... BROTIEN!! I felt okay today. I had some pain and tightness in my lower back (right side) when bending over. My hip continues to hurt if I squat down with a wide stance (even without weight).

Next routine is squat on Friday at 6:30 (after yoga)

Mens Sana in Corpore Sano

Tuesday, January 12, 2010

BENCH PRESS/DEAD LIFT

FOAM ROLL/TENNIS BALL
WARM-UP WALK
STRETCHING

BENCH PRESS
(weight x sets x reps)
bar x 1 x 5
95 x 1 x 5
135 x 1 x 5
225 x 1 x 5
245 x 1 x 3
275 x 1 x 1
315 x 1 x 1 (lost the groove on the second rep)
325 x 1 x 1 (gym PR)

DEAD LIFT
135 x 1 x 5
225 x 1 x 5
225 x 1 x 3
275 x 1 x 3
315 x 1 x 3 (added belt and switched to conventional stance)
365 x 1 x 3

HANGING ABS
BW x 3 x 10

45* BACK RAISE
BW x 3 x 10

ROMANIAN DEAD LIFT
155 x 2 x 10

Everything felt like crap today. The sumo stance deads were hurting my hip on the front, so I switched to conventional. My back felt okay, but still had some tightness. After the first set of RDL, I nearly passed out. Did another set and gave up. I don't think I ate enough pre-workout. I'm having some residual pain on the right side of my lower back as usual. It's not as bad as it has been.

Mens Sana in Corpore Sano

Friday, January 8, 2010

SQUAT

FOAM ROLL/TENNIS BALL
STRETCHING
WARM-UP WALK (3/8 mile)
MORE STRETCHING

SQUAT
(weight x sets x reps)
bar x 1 x a lot
135 x 1 x 10
225 x 2 x 5
315 x 1 x 4 (added belt)
350 x 1 x 3
370 x 1 x 3
395 x 1 x 3
405 x 1 x 1

GLUTE ISOLATION ON MULTI-HIP
100 x 1 x 10
150 x 1 x 10
180 x 1 x 10

HAMSTRING CURLS
130 x 1 x 5
110 x 2 x 8


I didn't feel too bad today. My back started getting tight after the second set of squat. The right side started getting tighter as usual on the set of 315. I felt the pain during the last two sets (before it was just after the sets that I felt it).
On the glute isolation exercises I felt some pain in my sacrum, especially when I did the right leg.

Mens Sana in Corpore Sano

Tuesday, January 5, 2010

BENCH PRESS

WARM-UP WALK (1/4 mile)
STRETCHING (pectorals, triceps)

BENCH PRESS
(weight x sets x reps)
bar x 1 x a lot
95 x 1 x 10
135 x 1 x 10
185 x 1 x 5
225 x 1 x 3
240 x 1 x 3
255 x 1 x 3
275 x 1 x 2
315 x 1 x 1

CHEST-SUPPORTED ROW
120 x 1 x 10
140 x 2 x 8

LAT PULL DOWN
100 x 1 x 10
100 x 1 x 8
100 x 1 x 6 (supinated close grip)

LYING NEUTRAL-GRIP DB TRICEPS PRESS
50(each) x 3 x 5

DONE

After the first set of lat pull downs, my forearms were TIGHT. I think this might be from my dead lift workout yesterday. Probably should have stretched them out pre- and post- workout yesterday.

My back felt good today. I did feel some twinges of pain/tightness on the right side if I bent over at the lower back. My sacrum has a bit of weird pain. Not horrible, just dull aches.

Hoping for the best...

Mens Sana in Corpore Sano

Monday, January 4, 2010

DEAD LIFT

FOAM ROLLER (lower back, hamstrings)
TENNIS BALL (piriformis)
WARM-UP WALK WITH GRETCHEN (1/2 mile)
STRETCHING (glutes/piriformis, hamstrings, psoas)

DEAD LIFT

(weights x sets x reps)
135 x 1 x 5
225 x 1 x 5
225 x 1 x 3
295 x 1 x 3
365 x 2 x 3 (added belt on first set)
415 x 1 x 3

INCLINE BENCH SIT UPS
bodyweight x 4 x 10
bodyweight x 1 x 8

STRETCHING

DONE

Back started getting tight around the set of 295. Started getting some localized tightness on the right side on second set of 365. The pain didn't get to the point that it was extremely localized in one little spot like it did a couple of weeks ago. Probably got halfway to passing out after the last set. My hearing started to go a little. Last set was REALLY tough. Probably in part because I started using the sumo style today at the suggestion of Mr. Selkow on EliteFTS. My toes were about 6 inches from the plates on the first sets. On the last set, I set my toes out to about 3 inches from the plates.

When I got home, the tightness was gone and only came back if I purposefully hunched my lower back out.

Mens Sana in Corpore Sano

Saturday, January 2, 2010

FOAM ROLL (lower back, IT bands)
TENNIS BALL (piriformis)
WARM-UP WALK (1/2 mile)
STRETCHING

SQUAT
135 x 1 x 10
135 x 1 x 5
225 x 1 x 5
295 x 1 x 2
315 x 1 x 1
335 x 1 x 1
365 x 2 x 1
385 x 1 x 1
405 x 1 x 1

PULL THROUGHS
30 x 1 x 10
60 x 3 x 10

After the 5th set, squats felt really good. Maybe it was the Icy Hot, but my SI joint felt fine and my back was good. Then came the pull throughs. I should have kept the weight lower. When I was done my back was tight. It did go away pretty quickly, though, so I can't complain too much.

Overall, it was a good day.

Mens Sana in Corpore Sano

Friday, January 1, 2010

HAPPY NEW YEAR!

New year, new goals. This is NOT a New Year's Resolution. Nothing guarantees failure quite like a New Year's Resolution.

Goals:

1) GET HEALTHY AND STAY THAT WAY (SI joint, hip flexors/abductors, left elbow)

2) Stay on top of SMFR, massage therapy, stretching, and warm-ups.

3) Compete in at least 3 meets (either bench-only or full)

Meet goals:

Squat: 500
Bench Press: 365
Dead Lift: 530


Mens Sana in Corpore Sano