SQUAT

Friday
week? day?

SQUAT
up to 505 for an ugly single... didn't feel good


Mens Sana in Corpore Sano

BENCH PRESS

Thursday
week? day?

BENCH PRESS
up to 365 with a pause

PUSHDOWNS
4 sets of 10
*15 seconds rest


Mens Sana in Corpore Sano

BENCH PRESS

Tuesday
week? day?

BENCH PRESS
up to 335x2 paused

CSR
3 sets of 10

I felt like absolute hell last night. We were on the road last weekend for Christmas, so that's probably part of it. Two sessions this week, then a deload. I will either be doing a bench-only meet or bench and dead lift on January 7.
I just received info for the March NASA meet. It will be held the 24th, so I have plenty of time to prepare.


Mens Sana in Corpore Sano

SQUAT (605 PR w/wraps)

Friday
week? day?

SQUAT
45/45x5, 135/225x2, 315/365/405/455x1, (added slingshot wraps) 495/555/605
*PR! 20 lbs improvement

That's it... too sick and tired from another 4 hour night's sleep

Mens Sana in Corpore Sano

BENCH PRESS

Thursday
week? day?

BENCH PRESS
45x5, 135/185x3, 225/275/315/335/365/385x1, 415x0
*385 went up smooth, so I went for 415, no dice.
*paused 315 thru 385

BANDY TRIS
3 sets of 12

FACE PULLS
4 sets of 12

Mens Sana in Corpore Sano

SQUAT/BENCH

Tuesday
week? day?

SQUAT w/ 50 LBS CHAINS
barx5, 135/225/315/365/405/455x2
*not bad... I think the doubles are helping keep me upright. knee wraps on Friday

BENCH PRESS
45x5, 135/185/225/275/315/365x2
*last one was a little squirrelly... slingshot singles on Thursday


Mens Sana in Corpore Sano

SQUAT - 575 PR

Friday
week? day?

SQUAT
45x10, 135/225x2, 315/405/455/495/525/575x1
*PR!
*knees came in big time on the last one... MUST work on this

No assistance work... legs fried.


Mens Sana in Corpore Sano

BENCH PRESS

Thursday
week? day?

BENCH PRESS
45/95x10, 135/185x5, 225/275/315/365/385x1, (added slingshot) 405x4
*everything was FAST... 385 is 95% for now, but I think next month it'll be less. looking for 420+ at the meet next month

CSR w/ MINI BAND
4 sets of 10

MACHINE OVERHEAD PRESS
4 sets of 10

MINI BAND ISO HOLDS
3 sets of 30 seconds


Mens Sana in Corpore Sano

SQUAT

Wednesday
week? day?

SQUAT
45x5, 135/225/315/365/405/455/455/455x2
*short rest periods

Something I noticed today was that I got forward on the second rep. First rep seemed a lot better. I think I just need to work on technique, which is the purpose of squatting twice per week.


Mens Sana in Corpore Sano

BENCH PRESS TRIPLES w CHAIN

Sunday
week? day?

shoulders

BENCH PRESS w CHAIN
45x8, 135/185x2, 225/275/295/295x3, 110/110/110x5 (TUT sets)
*chain weighs 50 lbs

DBELL BENCH PRESS
8, 10, 12 @ 75lbs ea

LAT PULLDOWN
10, 10, 10 ascending weight

Not a bad training session.


Mens Sana in Corpore Sano

SSB BOX SQUAT

Friday
Week? Day?

shoulders, hips

SSB BOX SQUAT
75/75x2, 165/215/255/305x2, 345/395/435/485x1, 505x0
*50 lbs chains on all sets
*first squat miss in awhile

SSB GM
125x5, 125/145/155/155x8
*50 lbs chains on all sets

Those chains were rough!


Mens Sana in Corpore Sano

BENCH PRESS (405 PR)

Thursday
week? day?

shoulders

BENCH PRESS
45x8, 135x5, 185/225/275/315/365/395/405x1
*FINALLY GOT 405!! PR!!

BANDED MACHINE ROW
3 sets of 10

Got in there late tonight so I had to cut it short. Glad I finally got the 405 monkey off my back.


Mens Sana in Corpore Sano

SSB SQUATS W/ STRONG BANDS

Tuesday
week? day?

shoulders, hips

SSB SQUATS W STRONG BANDS
75x5, 165x2, 255/345/435/455x1, 255/255/255/255/255/255/255/255/255x2
*strong bands added about 150 at the top
*woo hoo! speed work!

I figured the doubles at the end qualified for conditioning and headed home.


Mens Sana in Corpore Sano

BENCH - TRIPLES

Sunday
week? day?

shoulders, hips

BENCH PRESS
45x8, 95/135/185/225/275/315/335/355/365x3
*how is it possible that I can get 365 for three but my 1 rep max is 390? weird

DUMBBELL BENCH
3 sets of 10 @ 65ea

CHEST-SUPPORTED ROW w/ MINIBANDS
4 sets of 10


Mens Sana in Corpore Sano

BOX SQUAT

Friday
week? day?

shoulders, hips

LOW BOX SQUAT
45/45x5, 135x3, 225/315/365/405/455/475x2

*Runnin' on 4 hours of sleep so skipped cardio... this sucks.


Mens Sana in Corpore Sano

FLOOR PRESS

Thursday
week? day?

shoulders, hips

FLOOR PRESS
45x8, 135x3, 185/225x2, 275/315/335/365x1, 385x0
*you know you're genetically pre-disposed to be a good bencher when your floor press is full-range

JM PRESS
45x15, 95/135/135/135x8

FACE PULLS
5 sets of 10
*ascending weight

RECUMBENT BIKE INTERVALS
2 rounds of Kiefer's prescription... bothered my quads so I quit early.


Mens Sana in Corpore Sano

SQUAT (PR)

Tuesday
week? day?

shoulders
hips

SQUAT
45x5, 135/225x2, 315/405/455/495/535/565x1
*PR




Mens Sana in Corpore Sano

LIGHT BENCH

Monday
week? day?

shoulders

BENCH PRESS
45x8, 95x5, 135/185/225/275/275/275/315/315/315x3
*three triples at 70%, three triples at 80%... good technique work

FACE PULL
4 sets of 10

TRICEPS PRESSDOWNS
5 sets of 10
*20 seconds rest

MINIBAND PULL APARTS
2 sets @ 30 seconds

ELLIPTICAL INTERVALS
4 rounds:
30 seconds @100%, slow long enough to catch my breath
*took about 15 minutes
*got this one from Kiefer John


Mens Sana in Corpore Sano

SQUAT/BENCH with VIDEO

Friday
week? day?

shoulders
hips

SSB SQUAT
up to
390/390/390x2
*this thing was WEIRD as you can see in the video

SLINGSHOT BENCH PRESS
up to
365/405x2, 425/445x1
*got out of the groove on the last one... also had a hammy cramp

Mens Sana in Corpore Sano

SQUAT/BENCH

Monday
week? day?

shoulders
hips

SQUAT
45x5, 135/225x2, 315/405/455/505/505x1
*first 505 was a touch high so I took it again

BENCH PRESS
45x5, 135x3, 185/225/275/315/365/390x1
*5 lbs PR

Not much... but it's a PR. :)


Mens Sana in Corpore Sano

BOX SQUAT

Saturday
week? day?

shoulders
hips

BOX SQUAT
*1" high
45/135/225/315/405/455/455x3

STANDING ABS
*2 doubled minis
3 sets of 10

TABATA
3 rounds (20 on, 10 off)

Right hip was a little tight. Gonna get on the foam roller tomorrow and get some good stretching in.


Mens Sana in Corpore Sano

BENCH PRESS (PR)

Thursday
week ? day ?

shoulders
hips

BENCH PRESS
45/45x3, 135x3, 185/225/275/315/365x1, (added slingshot) 405/435/465x1
*10 lbs slanger PR

TRICEPS PRESSDOWNS
10,8,6,4,4,4,4
*couldn't do a lot of reps per set as it was irritating my elbows


Mens Sana in Corpore Sano

SQUAT

Tuesday
week ? day ?

shoulders
hips

SQUAT
45/45x5, 135/225/315/365/405/455/495/495x2
*these were tough

TABATA
3 rounds (20s on, 10s off)
*last night was a bit too much for me, so I'm gonna go with 3 rounds for awhile and then move up to 4.


Mens Sana in Corpore Sano

LIGHT BENCH

Monday
week ? day ?

shoulders
hips

BENCH PRESS
worked up to
275x5, 295x4, 315/315/315x3

*no bench assistance work today... the above was enough for me

TABATAS
4 rounds (20s on, 10s off) on the elliptical


Mens Sana in Corpore Sano

SQUAT

Saturday
week ? day ?

shoulders
hips

SQUAT
up to 495 x 1

POWERSQUAT GM
10 reps @ 4 plates
10 reps @ 6 plates
10 reps @ 8 plates

My left outer hamstring was sorta going numb on the last two sets, so I shut it down early on the squats. I thought getting some reps in on the GM would help, but I don't think it did. Gonna work on my left glue/piriformis area tomorrow.


Mens Sana in Corpore Sano

BENCH PRESS

week ? day ?

shoulders
hips

BENCH PRESS
warm ups, 315x1, (added sling shot) 365/405/425x1

TRICEPS PUSHDOWNS
3 sets of 10 w/ 100 lbs

Decent training session tonight. Not feeling 100% with my upper back, but I'm getting there. I really have to focus on staying tight... which was the problem all along. FIXIN IT RIGHT.


Mens Sana in Corpore Sano

SQUAT

week ? day ?

shoulders
hips

SQUAT
45x5, 135x3, 225/315/365/405/455/495/515x1

Felt pretty good tonight, except I think 515 should have been easier than it was. Oh well... I've been off for a month from squats in the 90% range (and no, that's not an occupy reference, hahaha). Back feels good, I just need to remember my  technique and stay tight.


Mens Sana in Corpore Sano

"LIGHT" BENCH

week ? day ?

shoulders
hips

BENCH PRESS
45/45/45x5, 95x5, 135x3, 185/225/275/315x1, (added slingshot) 365/385x1
(good stuff... wanted to keep it reasonable)

ROWS
2 sets of 10
(didn't want to over do it)

BANDY PRESSDOWNS
5 or 6 sets of 10
(I don't know)

The massage was AMAZING. I feel like I'm back the way I was a month ago. Although, my forearm does still bother me. Going to work on posture and make sure I'm doing plenty of massage and drinking lots of water.


Mens Sana in Corpore Sano

This week

BENCH

Tuesday

up to 315 for 3 doubles.
back started feeling funny, so I quit.

SQUAT

Thursday

up to 455 for a single.
again... back was bugging me so I had to stop.

Massage scheduled for tomorrow. Hoping that will set me on the right track.


Mens Sana in Corpore Sano

SQUAT

week ? day ?

shoulders
hips

SQUAT
45/45x4, 135x2, 225x2, 315x2, 365x2, 405x2, 455x2

Shut it down. I need more sleep. 3.5 hours is not enough.


Mens Sana in Corpore Sano

BENCH PRESS

Week 2 Day 3

shoulders
hips

BENCH PRESS
45/45x5, 95/135/185/225/275/315/315/315x2

MINIBAND TRICEPS PRESSDOWNS
6 sets of 12


Mens Sana in Corpore Sano

BENCH PRESS

week 4 day 3

shoulders
hips

BENCH PRESS
45/45x5, 135/185/225/275/315/365x1, (added slanngerrr) 365/405/425/425x1
*injury -> pulled my trapezius between my scapula and my spine. I feel like hell and I'm pissed.


Mens Sana in Corpore Sano

SQUAT

week 4 day 2

shoulders
hips

SQUAT
45x5, 135x2, 225/315/405/455/495x1

Mens Sana in Corpore Sano

LIGHT BENCH

week 4 day 1

shoulders
hips

BENCH PRESS
45/45x5, 135/185x1, 225/225/225/225/225x3, 275/275x3

PRESSDOWNS (mini band)
5 sets of 10

Felt some pressure on my right biceps tendon. I will be paying attention to this over the next couple of weeks.


Mens Sana in Corpore Sano

BENCH PRESS

week 5 day 1

shoulders
hips

BENCH PRESS
45/45x5, 135x3, 185/225/275/315/365/375x1

PUSHDOWNS
2 sets of 10


Mens Sana in Corpore Sano

BENCH PRESS

week 6 day 3

shoulders
hips

BENCH PRESS
45/45x5, 135x3, 185/225/275/315/365x1, (added slangshot) 405/425/425x1

FACE PULLS
4 sets of 10

ROWS
4 sets of 10

Tried out the Titan RPM wraps tonight. They were a lot more comfortable and a lot less cast-like than the EFS heavy wraps I had. The only problem I had with them was that they were hard to wrap up with the slingshot on. Pretty lame complaint.


Mens Sana in Corpore Sano

SQUAT

week 6 day 2

shoulders
hips

SQUAT
45x5, 135x2, 225/315/365/405/455/495x1
*I need to deload squat next week in a bad bad way.
*second one was high
*Glad bench has been going well though :D


Mens Sana in Corpore Sano

LIGHT BENCH PRESS

week 6 day 1

shoulders
hips

BENCH PRESS
45/45/45x5, 135/185/225/275x3, (added slingshot) 315/315/315x3

CSR
4 sets of 10


Mens Sana in Corpore Sano

DEAD LIFT

week 7 day 4

shoulders
hips

DEAD LIFT
135x3, 225/315/365/405/455x1, 365/365x2

meh


Mens Sana in Corpore Sano

BENCH PRESS

week 7 day 3

shoulders

BENCH PRESS
45x5, 135x3, 185/225/275/315/365x1, (added slingshot) 365/405/425/455x1
*tweaked a muscle in my low back so I quit. my right triceps muscle has a bit of dull pain right now but I'm sure it's not anything big

TRX ROWS
3 sets of 10 with 15 seconds rest
*felt tired, especially in my shoulders, so I quit

I tore the velcro clean off my EFS heavy wrist wraps so I had to go to my shorter Inzer ones. Going to have to wait until next week to replace them.


Mens Sana in Corpore Sano

SQUAT

week 7 day 1

shoulders
hips

SQUAT
45x5, 135x2, 225/315/405/455/495x1, (added knee wraps) 545x1, 585x0 (sky high)

This was just a bad idea. I'm gonna ease up on the squats and really try to get my bench to 400 over this cycle. I think I'm just beating myself up. I've already got a 10 lbs PR without wraps, so I'll just ride that for awhile.


Mens Sana in Corpore Sano

BENCH PRESS

week 8 day 3

shoulders

BENCH PRESS
45x5, 135x3, 185/225x1, (added slingshot) 275x2, 315/365/405/425/445x1, 275/275x3

FACE PULLS
3 sets of 10

ROWS
3 sets of 10

I loved the slingshot. I couldn't believe how much support it was giving and how hard it was to get it the weight down with the lower weights. Once I got into the 400s, it was easier to get down. I imagine it will stretch some as I use it. Overall, glad I got it.


Mens Sana in Corpore Sano

SQUAT

week 8 day 2

shoulders
hips

SQUAT
45x5, 135x2, 225/315/365/405/455/495/545x1, 365x3

Not bad tonight. I got a wee bit forward on the 545 so I decided that was my max for tonight. Dropped down and did a triple but I felt like hell so I just quit.


Mens Sana in Corpore Sano

LIGHT BENCH PRESS

week 8 day 1

shoulders

MACHINE FLY
15, 10, 15, 10, 15, 10

MACHINE ROW
12, 10, 8, 6, 15

FACE PULL
10, 10, 10

I've finally given up on just pushing my arm when it hurts like it does. This type of thing just drives me insane. I hate having these "pseudo-injuries" that are just enough to keep me from doing what I like. I had zero motivation to go in tonight knowing what I had on the schedule. Once this gets to feeling better, I'll go back to my original plan. For now, I'm hoping that one pressing session per week will allow it to heal sufficiently.


Mens Sana in Corpore Sano

DEAD LIFT

week 9 day 4

shoulders
hips

DEADLIFT
135x2, 225/315/365/405/455x1, 365/365x3

That's it... I'm tired and we are leaving town on Saturday.


Mens Sana in Corpore Sano

BENCH PRESS

week 9 day 3

shoulders
hips

BENCH PRESS
45x5, 135x3, 185x2, 225/275/315/355/375x1, 390x0, 375x1, 245/245x3

FACEPULLS/PRESSDOWNS w/ MINI BAND
4 sets of 10 (superset)


Mens Sana in Corpore Sano

SQUAT (PR)

week 9 day 2

shoulders

hips

SQUAT

45x5, 135x2, 225/315/365/405/455/495/535/555x1, 315x3

*PR

*I was in too much pain to do anything else. All my joints felt horrible. No more 2x per week squatting.

WOOOO HOOOO!!!!!

Mens Sana in Corpore Sano

LIGHT BENCH PRESS

week 9 day 1
*Using Big Iron-Style Cycle with down sets

shoulders

DUMBBELL BENCH PRESS
35s - 10 reps
45s - 10 reps
60s - 5 reps
80s - 10 reps for 5 sets
40s - 30 reps
*I either only did 4 sets or one of the sets didn't make it on the video... not sure.

CHEST-SUPPORTED ROW
2 plates - 10 reps
3 plates - 5 reps for 2 sets

EXTENSIONS
30 reps

I hope this dumbbell stuff pays off.

Mens Sana in Corpore Sano

SQUAT (again)

week ? day ?

shoulders
hips

SQUAT
45x5, 135/225/315/365/405x2, 455/495x1, 315/315x3

Legs feel like jello.

Mens Sana in Corpore Sano

DEAD LIFT

week ? day ?

shoulders
hips

DEAD LIFT
135/225/315/365/405/455 x 1, 495 x miss, (added reverse bands) 495/545 x 1, (removed bands) 315/315 x 3

Form was much better than it has been.

Mens Sana in Corpore Sano

LIGHT BENCH PRESS

week ? day ?

shoulders

DUMBBELL BENCH PRESS
45s - 10 reps
75s - 10 reps, 5 sets

TRICEPS EXTENSION
4 sets of 10
*2 light, 2 moderate

MACHINE ROW
3 sets of 10

New LATE NIGHT schedule!!!

Mens Sana in Corpore Sano

SQUAT

Week ? Day ?

shoulders
hips

SQUAT
45x5, 135x2, 225/315/365/405/455/495/515/525 x 1

Left early to get ready for class. Didn't come in on Tuesday because I was up a lot during the night.

Mens Sana in Corpore Sano

BENCH PRESS

week? day?

shoulders
hips

BENCH PRESS
45x5, 135x2, 185/225/275/315/350/375x1, 400xMMMMIIISSSSSSSSS, 390xMMMMIIIIISSSSSSSSSS

FACE PULLS
3 sets of 10

I'm tired of messing around and acting like an idiot. 10 week cycle to come with a legitimate attempt at PRs (especially in bench and squat) coming up. The only thing I have left to do is test my squat. I will be deloading tomorrow and then plan to take 600 or so for a ride the next week in the slingshot wraps.

Mens Sana in Corpore Sano

SQUAT

week? day?

shoulders
hips

SQUAT
135x5, 225x2, 315/365/405/455x1, (added knee wraps) 495/565x1
*uuuuggly... I got forward and finished on my toes

I was hoping to go for 605 today but it wasn't in the cards. After the disaster that was 565, I decided to just go home. Next week I'm going to actually deload (top set of 405ish) on Tuesday and go after 605 in knee wraps the next week.

Mens Sana in Corpore Sano

BENCH PRESS

week? day?

shoulders
hips

BENCH PRESS
45x5, 135x3, 185/225/275/315/365x1
*taking it easy... next week is PR time

MACHINE ROWS
3 sets of 10

FACE PULLS
3 sets of 10

Mens Sana in Corpore Sano

BENCH PRESS

week ? day ?

shoulders
hips

BENCH PRESS
45x5, 135x2, 185/225/275/315/365x1, (added 1 board) 395x1, 425x0, 425x1
*ugly PR

LAT PULLDOWN
3 sets of 10

TRICEPS PUSHDOWNS
3 sets of 10

Mens Sana in Corpore Sano

SQUAT

week ? day ?

shoulders
hips

SQUAT
135x5, 225/315/365/405/455/495/545x1
*last one with 36" knee wraps

POWERSQUAT GM
6 plates, 2 sets of 8
8 plates, 1 set of 8
*trying to not go crazy with these so I don't get too sore.

Missed Monday's work, so I'm going in tomorrow to make up. I probably won't be back in the rest of the week as I prepare for the qualifying exam. WOO HOO

Mens Sana in Corpore Sano

LIGHT BENCH PRESS

week 4 day 3

ROWS
12, 10, 8, 6
*ascending weight

TRICEPS EXTENSIONS
12, 10, 8, 6, 8, 10, 12
*same weight; had to lower weight for last set

FACE PULLS
3 sets of 10
*same weight

MACHINE FLY
12, 10, 8, 6
*ascending weight

MACHINE OVERHEAD PRESS
3 sets of 10
*same weight

*Everything done with no rest.
*I didn't want to bench today because my forearm is still bothering me. For some reason the overhead press didn't bother it.

Mens Sana in Corpore Sano

SQUAT

week 4 day 2

shoulders
hips

SQUAT
135x5, 225/315/365/405/455/495/495/495x1

Mens Sana in Corpore Sano

BENCH PRESS

week 4 day 1

shoulders

BENCH PRESS
45x8, 135x2, 185/225/275/315/365x1, (added 1 board) 395/415x1
*tied PR

FACE PULLS
4 sets of 10

Mens Sana in Corpore Sano

DEAD LIFT

week 5 day 4

hips

DEAD LIFT
135/225/315/365/405 x 1, (added rev strong band) 485x1

Quit there. If I'm going to dead lift twice a week I will have to put the form day after the heavy day. Everything just felt heavy and crappy. I also forgot about packing my neck, so that may have held me back a bit. My knee was bugging me, but I'm pretty sure it's my VMO that is causing it, so I'll just keep up the soft tissue work and it should be okay. My forearm seems to be about 80% right now. I'm glad I skipped bench press yesterday because it gave my arm a chance to heal. Assuming it feels at least this good on Monday I plan to work up on the one board.

Mens Sana in Corpore Sano

DEAD LIFT

week 5 day 3

hips

DEAD LIFT
135/225/315/365/365/365/365/365/415/415/415/415/415 x 1
*1 minute rest

Felt pretty strong. Kept my neck packed and made sure to flex my lats.
Irritated the medial side of both my knees. I think this is from having my feet turned too far out, but I don't know. I'm also not sure if dead lifting 36 hours after a heavy squat session was a good idea, but I thought it was fun.

Mens Sana in Corpore Sano

SQUAT

week 5 day 2

shoulders
hips

SQUAT
45x5, 135/225/315/365/405/465/495x1, (added reverse light bands) 545x1

POWERSQUAT GOODMORNING
4 plates for 10
6 plates for 10
8 plates for 10
8 plates for 10

It was nice to get some assistance work in on a squat day. I'm not sure how we had time for this, but we did.

Mens Sana in Corpore Sano

BENCH PRESS

week 5 day 1

shoulders
hips

BENCH PRESS
45x8, 95/135/185/225/245/275/315/335/365x1
*went toward my toes but was able to recover it. elbow still hurts. board work next week

MACHINE ROW
45 total reps

FACE PULLS
5 sets of 10

meh again

Had to go down to the university gym today. Strange surroundings... probably more "broskies" at the university gym than the place I'm at now... and that is shocking.

Mens Sana in Corpore Sano

HOME WORKOUT

week 6 day 5

BAND GOOD MORNING
5 sets of 10
*average band

BAND PULL APART
2 sets of 10
*mini band
*supine grip

Mens Sana in Corpore Sano

DEAD LIFT

week 6 day 4

hips

DEAD LIFT
135/225/225/315/365/405/425x1 (added reverse strong bands) 475/515x1

meh

VIDEO

Mens Sana in Corpore Sano

LIGHT BENCH PRESS

week 6 day 3

shoulders
hips

BENCH PRESS
45/95/135/135x3
*mini bands

TRICEPS EXTENSIONS
4 sets of 12
*rehab weight

LAT PULLDOWN
2 sets of 10, 1 set of 6

My forearm has been bothering me. It's on the lateral side and only hurts when I flex and extend my elbow or grip something. I'll be alternating ice and heat lotion today on it.

The November meet is off for me. I'm going to take a break from competing because I just don't see the point. Scott Yard has said a few times that if it isn't fun, he's not going to do it. I agree. There's never any competition in my weight class around here and I just can't justify the hassle and expenditure. So now the idea is that here in about 6 weeks I'm going to take a deload and take some time on a Saturday and test my lifts. Either that or I'll just deload and then test my lifts the following week on the normal days we're in the gym. All that has ever mattered is PRs... no reason to pay someone for that.

Nothing will be changing in my routine really, I'm just cutting out a lot of the board work and rep work I was going to do in the next several weeks. Assuming my forearm is back to par next week I'll be moving into the 400s with the one board and moving deeper into the 500s with some reverse bands on the squat. Dead lift won't change much because I'm trying to establish new PRs with sumo. Current best is an ugly 475... so even a pretty 475 would be an improvement.

Mens Sana in Corpore Sano

CONDITIONING

Carried a bunch of my wife's old junky furniture out today. Took me about 45 minutes... I made a LOT of trips from the third floor down to the dumpster. COUNT IT

Mens Sana in Corpore Sano

SQUAT

week 14 day 2

shoulders
hips

SQUAT
45x5, 135x3, 225/315/365/405/455/495/495/495x1

First opener was high, so I took it again. My left knee came in a bit on the second one, so I took it a third time. Third one was much better... I think.

Mens Sana in Corpore Sano

BENCH PRESS

week 14 day 1

shoulders
hips

BENCH PRESS
45x5, 95/135x3, 185/225/275/315/335/365/365/365x1
*last rep paused

FACE PULL
4 sets of 10

Decided to forget the board work and just take my opener a few times. The board work was just too light but I don't want to start the heavier board work this far out.

Mens Sana in Corpore Sano

DEAD LIFT (form work)

week 15 day 5

shoulders
hips

DEAD LIFT
135/225/315/365/365/365/365/415 x 1

The video of these looked much better in my eyes than the last two sessions. My hip was starting to feel that dull ache so I knew it was time to be done.

VIDEO

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DEAD LIFT

week 15 day 4

shoulders
hips

DEAD LIFT
135/135/225/225/315/365/405/455 x 1, 495 MISSSSS

I was frustrated at my poor performance and decided to just head home. Maybe I need to de-load or something... but I honestly don't think I've been doing enough work to warrant that.

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LIGHT BENCH PRESS

week 15 day 3

BENCH PRESS
45/135/190/190/190/190/190/190 x 5
*all with mini bands

ROWS
3 sets of 10

Skipped the cardio again. Bench press went well, though. For once in my life, I'm excited about dead lift tomorrow. From the input I've received, I have a few form issues that I hope to correct. I plan to go up to 495.

Mens Sana in Corpore Sano

SQUAT

week 15 day 2

shoulders
hips

SQUAT
135x5, 225x2, 315/365/405/455/495x1
*knee was bothering me so I skipped the down sets

PALLOF PRESS COMPLEX
4 rounds

I felt like hell today so I skipped the cardio. My hamstrings are still sore and I think they contributed to the knee pain. This 5:30 AM training will take some getting used to.

Mens Sana in Corpore Sano

BENCH PRESS

week 15 day 1

shoulders
hips

BENCH PRESS
45x5, 135/185/225/275/315/365x1, (added 2 board) 315/325x3

ROWS
3 sets of 10

SS CARDIO (elliptical)
20 minutes

Hamstrings were sore from Saturday. 365 felt really fast but the eccentric was just awful. I need to work on that.

Mens Sana in Corpore Sano

DEAD LIFT

week 16 day 4

shoulders
hips

DEAD LIFT
135/225/315/365/405/455/475 x 1

RDL
3 sets of 10 @ 135

SS CARDIO (elliptical)
20 minutes

What can I say? 475 was an absolute grinder. Off the floor it was horrid. My hamstrings were REALLY feeling the pressure. I'm hoping to get some feedback from people who know sumo. The video will be posted on YouTube shortly.

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LIGHT BENCH PRESS

week 16 day 3

shoulders
hips

BENCH PRESS
95x5, (added doubled mini bands) 45/95/135/185/185/185/185/185/185x5

ROWS
4 sets of 10

SS CARDIO
elliptical 20 minutes

Not bad today. Ian wanted to do some band work, so I figured why not. I kept my elbow sleeves on and my elbows were fine the whole time and still are. Dead lifts tomorrow.

Mens Sana in Corpore Sano

SQUAT

week 16 day 2

shoulders
hips

SQUAT
45x5, 135/225/315/365/405/455/495x1, 365/365x3

SS CARDIO (elliptical)
20 minutes

Bodyweight check: 306 lbs.

Squats went well. I can tell I have poor work capacity, but reps will help correct that. Cardio was boring, as it should be. I think I'm down 5-10 lbs. from last time I weighed on that scale which may have been a month or two ago, I don't remember. It's good to see I'm only about 15 lbs. away from my goal weight.

Mens Sana in Corpore Sano

BENCH PRESS

week 16 day 1

shoulders
hips

BENCH PRESS
45/135x5, 185/225/275/315/365x1, (added 2 board) 315/315x3

TRX FACE PULLS
3 sets of 10

Called it a day. I won't be making up for last week's absence of cardio, but it will get done this week.

Mens Sana in Corpore Sano

Random ADD Stuff

week 17 day 4

not worth talking about, but I was there

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LIGHT BENCH PRESS

week 17 day 3

shoulders
hips

BENCH PRESS
45/135/185/225/225/225 x 5

ROWS
4 sets of 10
TRICEPS EXTENSIONS
4 sets of 10
*super set
*mini bands

In a hurry.

Mens Sana in Corpore Sano

SQUAT

week 17 day 2

shoulders
hips

SQUAT
45/135x5, 225/315/365/405/455/495x1
*495 opener

MINI-BAND FACE PULLS
4 sets of 10
MINI-BAND ROWS (2 bands)
4 sets of 10
*superset
*no rest
*my abs were engaged on this, so I decided the pallof press was not needed

495 was tougher than it should have been, but I'll adapt to it, and that should mean PR at the meet. No excuses for not doing the cardio tonight, I just wasn't feeling it. I will get the work done this week though.

Mens Sana in Corpore Sano

BENCH PRESS

week 17 day 1

shoulders
hips

BENCH PRESS
45/45x5, 135/185/225/275/315/335/365x1
*365 opener

365 went pretty fast. I didn't do the 3 hour USAPL pause, but I'll get there. Right now 365 is pretty heavy for me, so the pause will be worked in later. This is a long meet prep cycle.

I had to head home early because the in-laws were coming into town. They brought ribs, pie and beer, so I didn't have any problem leaving early. Tomorrow will be opener on the squats and then I'll be sure to make up the lat work I was supposed to do. I'm judging a USAPL meet this Saturday, so I'll have to make up the cardio Wednesday.

Mens Sana in Corpore Sano

EXTRA SESSION

week 18 day 4

shoulders
hips

PALLOF PRESS COMPLEX
5 reps, 4 rounds

BAND EXTERNAL ROTATION
3 sets of 15

BAND CURLS
3 sets of 12

SS CARDIO
20 minutes elliptical

The bare minimum on a weekly basis will be 60 minutes of cardio, with the goal being around 80. This week I had 70 minutes plus the tabata. I have 9 weeks left, so if I hit my goal every week, I'll have done just over 13 hours of cardio. That's 13 hours I normally would not have done in meet prep. I'm looking forward to the increased capacity recovery as well as the reduced profile.

Mens Sana in Corpore Sano

DEAD LIFT

week 18 day 3

shoulders
hips

DEAD LIFT
135/135/225/315/365/405x1, (added blue/black reverse bands) 455/495x1

SS CARDIO
25 minutes treadmill

I felt like taking the dead lift up a little. It was my first time using reverse bands on the dead lift. I could definitely feel the weight at the top. My glutes barely exist and my form was crappy, so I need this kind of work.

Mens Sana in Corpore Sano

LIGHT BENCH PRESS

week 18 day 2

shoulders
hip flexors

BENCH PRESS
45x5, 135x3, 185/225/275x2

CABLE ROW
2 sets of 20

SS CARDIO
25 minutes on elliptical

I think the tabata was rough on my right leg. I've had a dull ache since Tuesday night. I'm going to do lots of foam rolling to get that IT band to loosen up and put away the tabata in favor of the fast walking for 25 mins working up to 30 mins to make sure I don't kill my leg.

Mens Sana in Corpore Sano

SQUAT

Week 18, day 1

HIP FLEXORS
SHOULDERS

SQUAT
triples to 365

PALLOF COMPLEX
5reps, 3 rounds, no rest

TABATA (elliptical)
2 min warmup
4 rounds: 20 sec on, 10 sec off
2 min cooldown

I honestly don't know if this cardio is optimal, but it's better than what I've been doing (nothing) for cardio. I think I'm going to be doing the tabata on my squat and dead lift days, and steady state cardio on my bench press days. I'll work my tabatas up to 8 rounds of 20 sec on and 10 sec off. I'm not sure how much I weigh, but I'm just going to hit the cardio hard for a set period of time (up to 8 weeks out) and then see how much progress I've made. I'll most likely switch to 4 sessions of steady state cardio and get rid of the tabata once I get to 8 weeks out.

Mens Sana in Corpore Sano

BENCH PRESS

Off week day 1

BENCH PRESS
45x5, 135/185x3, 225/275/315/345/375x1, 405x MMMIIISSSSSSS

ROWS
3 sets of 10

Missed 405 again. I got it off my chest and it drifted over my face too early. I'm going to let it go for now and just start my next meet cycle. The main goal starting out will be to lose some weight using complexes and the like. About 8 weeks out I'll drop the complexes in favor of more "normal" assistance. My goal is just to get into the 290 range. As much extra weight as I carry around, I should be able to drop that much. Since I'm using a Big Iron Gym-style template, I need to have my openers (or at least an idea) at the beginning. My openers are as follows: squat-495, bench press-365, dead lift-490.

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LIGHT BENCH and GYM TOOLS

day 3 week 1

BENCH PRESS
45/135x5, 185/225x1, 275/275/275/275/275/275/275/275x2

TRICEPS EXTENSIONS
4 sets of 10
*light weight

*Post Training Food
2 pkg. ramen noodle
3 eggs
24 oz. milk


Every single piece of equipment in the gym or conceivable exercise is a tool. There are some tools that are crappy no matter what your goals are (like barbell squats standing on a BOSU ball), but most of them are either useful or not so useful depending on your goals. If my main goal is cardiovascular endurance, then spending 2 training sessions a week on max one rep strength is probably not a good idea. If my main goal is max strength, then doing sets of 15 with sub-max weights all week is pretty daft. Now, this is not to say that one rep sets or sets of 15 are bad intrinsically. The truth is they're fantastic means for certain goals. This is not a criticism of 15 rep sets or singles. Now, if a person has a stated goal and their current tools are not getting them toward that goal, then perhaps they should move to something else that might get them the results they want. There are a lot of stigmas and bullshit out there... and a lot of people buy into them. It's really sad. I firmly believe that people are not stupid, but people can be misled. I've definitely been misled and I blame no one other than myself.
Bottom line: exercise are tools and their usefulness is goal-dependent. One should always be open to new ideas regarding exercise selection bearing in mind that these new ideas should pass a rigorous test of logic and exercise science principles.

Mens Sana in Corpore Sano

SQUAT (PR)

Day 2 week 1

SQUAT
45x5, 135/185x3, 225/275/315/365/405/455x1, (with wraps) 525/585x1
*PR

PALLOF PRESS MEDLEY
4 rounds with 5 reps each exercise using 2 mini bands

Here's a video of the squat VIDEO

Not a bad session. PR on the squat feels good and I'm glad I've got something to show for this training session even though I'm not doing the meet on the 2nd.

Mens Sana in Corpore Sano

BENCH PRESS (PR)

Day 1 week 1

BENCH PRESS
45x8, 135x5, 185x3, 225/275/315/355/385x1, 405x0
*385 is a 10 lbs PR. I honestly think I may have had the 405. video is linked below.

MACHINE ROW
4 sets of 12

Here's the video of the 405 miss VIDEO

Mens Sana in Corpore Sano

LIGHT BENCH

Day 2 week 2

BENCH PRESS
45x5, 135/185/225x2, 275/275/275/285/285/285/295/295/295x3

TRX FAT MAN PULL UPS
3 sets of 10

This was great! I think this will be my new light bench routine every week. I might have to go lighter when I've had a heavier bench session that week, but I like the technique work and I can always work on speed with lighter weight.

Mens Sana in Corpore Sano

SQUAT

Day 1 week 2

SQUAT
45x5, 135/225x2, 315/365/405/455x1, (added knee wraps) 515x1
*515 felt like hell.

It's been a LONG week. It has actually felt like 2 or 3 weeks. My wife was induced Sunday night and our son was born Monday morning at 7:15. He's happy and healthy and quite a handful. My wife sleeps 10pm-4am and I sleep 4am-10am or so. I'm working at home right now, which is a very helpful advantage for us. I managed to get in to the gym tonight but the lack of sleep and food this week really took it out of me. I'm hoping once we get in a rhythm I will be able to be better recovered and maybe get some quality work in at the gym.

I've canceled my plans for the July 2 meet. I will still test at least my squat and bench press because I have some numbers I've been wanting to hit. I'm not exactly "competitive" at this point in my career anyway, so putting off one meet is not such a bad thing while my numbers are less than stellar. The plan is still to take openers on the squat and bench press next week and do some extra work then take a deload the next week and test on the weekend. Our crew is having some scheduling issues, so we're hopefully gonna get that worked out soon.

Mens Sana in Corpore Sano

BENCH PRESS (PR)

Day 3 week 3

BENCH PRESS
45x5, 135/185x3, 225/275/315x1, (added comp wraps) 365x1, (added 1 board) 395/415x1
*415 is a PR on the 1 board. with pause

ROWS
4 sets of 12

Another PR is a good thing. Tomorrow I'll be squatting up to my opener with wraps and then going down to 405 or so for some doubles.

Mens Sana in Corpore Sano

SQUAT

Day 2 week 3

SQUAT
45x8, 135/185/225x2, 315/365/405/455x1, (added knee wraps) 515x1, (knee wraps off, add reverse choked light bands) 565x1

My hamstrings were still sore when I went in and I've been feeling like crap lately. I think I have a bit of a "summer cold" or something. Hopefully I can still be 100% come meet time.

Mens Sana in Corpore Sano

BENCH PRESS (PR)

Day 1 week 3

BENCH PRESS
45/135x5, 185x3, 225/275/315x1, (added comp wraps and pause) 355x1, (added 1 board) 385/405x1
*405 is a 20 lbs PR on 1-board

SPEEDY BENCH PRESS
2 sets of 3 @ 275

Yeah, I basically just separated it into two groups to make it look like I did assistance. I was wiped after the 405.

Mens Sana in Corpore Sano

DEAD LIFT

day 4 week 4

DEAD LIFT
135/135/135/185/185/185/235/235/235/285/285/285/285/335/335/335x1
*All sets done with light band draped over the bar

RDL
3 sets of 10 @ 135

45* HYPER
3 sets of 15 second holds

I hate dead lifting.

Mens Sana in Corpore Sano

BENCH ACCY

Day 3 week 4

BENCH PRESS
45/135x5, 185/225/275/275/275x3

FACE PULLS
4 sets of 12

LAT ROWS
3 sets of 10

Dynamic dead lifts tomorrow.

Mens Sana in Corpore Sano

SQUAT

Day 2 week 4

WARM UP

SQUAT
45/135x5, 225/315x1, (added belt and wrist wraps) 365/405/455x1, (added comp wraps) 515x1, (rev mini bands, sans knee wraps) 545x2
*bands took of WAY too much weight, we had them looped over the rack took off about 110 at the bottom.

MACHINE LEG PRESS
3 sets of 12
*hurt my knees

Tried out the Slingshot wraps tonight. They seemed to work well. They're definitely as tight as the 3-lines are, but obviously don't have nearly as much coverage. I think they're going to be good for me though for now because 515 wasn't a problem.
I realized I only have 5 total weeks left until the meet, so I had to change the week number.

Mens Sana in Corpore Sano

BENCH PRESS

Day 1 week 5

BENCH PRESS
45/135x5, 185/225/275/315x1, (add comp wraps) 355x1, (add 1 board) 365/385x1

ROWS
4 sets of 10

Opener went fast and easy without the elbow sleeves.

Mens Sana in Corpore Sano

JULY 2nd MEET GOALS

I've decided on my attempts for the meet. I have to have a plan, and I think I have enough meet experience to call my attempts this far out (barring an injury). That said, I'm not sure if my openers are right. The goal is to get firmly into the 1500s. I really want to hit a 600 squat and 400 bench press, so dead lift is (as usual) taking a back seat. If I have to, I'll really push the dead lift just to hit the total I want. Here are my planned attempts:

Squat
518
556
601

Bench Press
353
386
402

Dead Lift
485
534
556

I got a set of slingshot wraps that I plan to use as knee wraps. They're only 3 feet long, but they're easy to put on myself and I won't have any problems with them coming off. I've put them on a couple of times and I think they're about as hard as my Metal 3 line wraps (they just cover a lot less). I'll be wearing them on my opener every other week starting next week until the meet.

Staying healthy and continuing to push my strength.

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UPPER ACCESSORY

Day 4 week 6

WARM UP

MACHINE PRESS
6 sets of 10

MACHINE ROWS
5 sets of 10

FACE PULLS (light band)
5 sets of 12

PUSHDOWNS (mini band)
5 sets of 12

No pain, so that was good. I'm not doing any more board pressing for the accessory day. I think it's just too hard on my joints. This is a marathon, not a sprint.

Mens Sana in Corpore Sano

DEAD LIFT

Day 3 week 6

WARM UP
*kettle bell swings
*shoulder dislocates with mini band
*hip stretch

DEFICIT DEAD LIFT
135x5, 185/225/275/315/365/405/455x1
*These dang plates are so short and fat. 455 was a bear, I guess because of my relative inflexibility in this range of motion?

POWERSQUAT GM
2 sets of 10 @8 plates
2 sets of 10 @10 plates


Tomorrow is rep-work upper. I'll probably work in a 5th workout on Friday or Saturday as long as I'm feeling up to it.

Mens Sana in Corpore Sano

BENCH PRESS

Day 2 week 6

BENCH PRESS
45/135x5, 185x3, 225x2, 275/315/335/355x1, 315x2
*355 opener with pause

LAT PULLDOWN
5 sets of 10
*ascending weight

Switched the upper sessions around this week.

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SQUAT

Day 1 week 6

HIP STRETCH

SQUAT
45x5, 135/225x2, 315/365/405/455/475/495/515x1, 405x2
*515 is my opener

I was burned out and my hip was feeling weak on every rep, so I shut it down in favor of a cheeseburger.
Oh yeah, and the bar whip was a pain in the *** today.

Mens Sana in Corpore Sano

BENCH PRESS

Day 4 week 7

SHOULDER STRETCH

BENCH PRESS (1 BOARD)
45/95/135x5, 185/225x3, 275x1, (added 1 board) 315/345/355/365/375x1
*all sets after the 315 were paused

FACE PULL
4 sets of 10

CSR
5 sets of 10

Four sets at or above 90% of my best 1 board is pretty good. I'm happy with the session. Marching on to another PR.

Mens Sana in Corpore Sano

DEAD LIFT

Day 3 week 7

DEFICIT DEAD LIFT WITH AVERAGE BAND
135x5, (added band) 135/135/185/185/235/235/235x2

45* HYPERS
3 sets of 8

This was the same band setup as the last time I did them. I will be doing these the rest of the cycle. I'm pretty pumped for 1 board press tomorrow... looking to set another PR!

Mens Sana in Corpore Sano

2 BOARD

Day 2 week 7

CG 2 BOARD BENCH
45/95x5, 135/185/225x3, (added 2 board) 275/315/315/315x3

MACHINE TRICEPS EXTENSIONS
2 sets of 15
3 sets of 10

Mens Sana in Corpore Sano

SQUAT

Day 1 week 7

WARM UP

SQUAT
135/135x5, 135x3, 225x2, 315/365/405/455x1, (added rev. mini bands) 495/545x1
*mini bands were choked

POWERSQUAT GM
4 x 10
6 plates, 8 plates, 10 plates, 10 plates

Those mini bands didn't take off much at the bottom. Next time I'm going to double the minis.

Mens Sana in Corpore Sano

BENCH PRESS

Day 5 week 8

WARM UP

BENCH PRESS
45/95/135/185/225/225/225 x 5

MACHINE ROWS
4 x 10
*last two sets heavy

MACHINE CURLS
3 x 10

I hate not taking heavy weight...

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EXTRA SESSION/BODYBUILDING CRAP

Day 4 week 8

PLATE LOADED CSR
5 sets of 8

SHOULDER DISLOCATES W/ MINI BAND
5 and a pec stretch

LAT PULLDOWN
1 set of 8, 4 sets of 10

MACHINE OVERHEAD PRESS
4 sets of 8

MINIBAND PUSHDOWNS
3 sets of 15

Chris had to take a rain check on benching because of some work deadlines. Totally understandable. I'm still not sure what changes are coming to our little "crew" over the next month. However, we will be getting in our bench press deload tomorrow.

In other news, I spoke with Michael Cartinian of Big Iron Gym in Omaha NE tonight. I'm not sure, but sometime in the near future I may be employing him to write my training programming. We'll see what happens. It may be prohibitively expensive, and it may be a bad idea if my training gets erratic with our "new arrival" who is due soon.

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DEAD LIFT

Day 3 week 8

BELOW KNEE PIN PULL
45x5, 135/185/225/275/315/365/405/455/495/495/495x1

Didn't have a lot of time, so I figured I could just get a lot of reps in on the dead lift and leave. Usually I make plate jumps, so this was a different deal. 495 is right at 90% of my meet best dead lift.

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2 BOARD

Day 2 week 8

CLOSE GRIP 2 BOARD
45/45/45x5, 135/185/225/225/275x3, (add 2 board) 315/365x3

TRICEPS EXTENSIONS
2x10
*light
3x10
*11,12,12


I've decided to quit using 3 board press for now. The range of motion was just too short and I didn't think it was helping. I did set a bench press PR, but that doesn't mean it was a result of the 3 board, and it's possible I could have done better had I been using 2 board press on this day throughout the cycle. We're off tomorrow, then Thursday is low pin pull for singles. Friday will be light weight fives on the bench.

Mens Sana in Corpore Sano

SQUAT (PR)

Day 1 week 8

WARM UP

SQUAT
45/135x5, 225x3, 315/365/405/455/495/545x1
*all-time PR
*this beats my meet best by 20 lbs.

I didn't really have much left in me... my hips were good though.
Post workout was a footlong turkey sub. Not bad.
2 PRs in 4 days?! SWEET!

Mens Sana in Corpore Sano

BENCH PRESS (all-time PR)

Day 4 week 9

WARM UP

BENCH PRESS
135x5, 185/225x3, 275/315/335/355/375x1
*paused
*all time PR... beat my meet PR by 12 lbs!!!!
*all reps above 315 were paused

TRX ROWS
4 x 10

YES!!!!!!!!!!!!!!!!!!!

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DEAD LIFT

Day 3 week 9

WARM UP

HIGH PIN PULL
45/135/225/315/405/425/495/545 x 2

POWERSQUAT GOOD MORNING
4 x 10 w/ 8 plates

Tomorrow is full-range bench press.

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3 BOARD

Day 2 week 9

LIGHT BAND DUMBBELL BENCH PRESS
band/band/band+40lbs db/band+55lbs db/band+65lbs db/band+65lbs db/band+65lbs db x 10

MACHINE TRICEPS EXTENSIONS
2 x 10 @ #6
3 x 10 @ #11,#11,#12

MACHINE BICEPS CURLS
3 x 8

I got tired of doing board presses all the time, so I figured we could do some work with the bands and get a PUMP going... It worked.

Day off tomorrow... I'm gonna get a lot of work-work done and be ready for dead lift Thursday.

Mens Sana in Corpore Sano

SQUAT (PR)

Day 1 week 9

WARM UP

STRONG BAND BOX SQUAT
45x5, (add strong band) 45/135/185/225/315/365/405x2
*bands add about 200 lbs. I think
*PR

Post-workout food:
footlong Subway melt, chocolate milk, orange juice

No accessory work. Putting away all that weight by myself (especially the 120 lbs. dumbbells) when I'm fatigued is bad enough. I'm no cardio queen, ya know.
Chris is still sick.
One of my coworkers has expressed some interest in joining us in the gym. She won't be starting until after finals week (week 7 on the schedule). She has some experience in the weight room and it will be exciting to have another person on the crew.

Mens Sana in Corpore Sano

BENCH PRESS (PR)

Day 4 week 10

WARM UP

BENCH PRESS
45x10, 135x5, 185x3, 225/275x1, (added 1 board) 315/365/385x1
*all done with a pause
*this is PR with a pause

LAT PULL DOWN
4 x 10

MACHINE INCLINE PRESS
3 x 10

MACHINE CSR
8 reps, 10 reps, 8 reps
*shoulder started bothering me a bit so I just quit.

On the way to 405...

Mens Sana in Corpore Sano

DEAD LIFT

Day 3 week 10

WARM UP

SPEED DEAD LIFT
135x2, 135/135/135/185/185/185/185/185/235/235/235x1
*Done from a deficit
*Used average band after the first set. Here is a video of how I set up the average band. I have no clue how much this added, but I had to switch to a mixed grip so it was at least 405 at the top. LINK (example of set up starts at 2:20)

ABS

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3 BOARD (PR)

Day 2 week 10

WARM UP

CLOSE GRIP 3 BOARD
45/45/135x5, 185/225/275x3, (added 3 board) 315/365/385/405x3
*405 triple was UGLY
*PR

MACHINE EXTENSIONS
5 x 10
*2 sets light, 3 sets at #11

I was *supposed* to deload tonight, but I looked back in my logs at the 3 board night and I really felt there was no reason for it. Tomorrow is off day and I'm gonna be watching my food intake. Gotta get my weight down.


Mens Sana in Corpore Sano

SQUAT (PR)

Day 1 week 10

WARM UP

STRONG BAND BOX SQUAT
45x5, (added strong band)45x4, 135/185/225/275/325/365/365x2
*Default PR
*I think the bands added about 200 lbs. at the top. Could have been more, but I'm going with that.
*Box was at parallel.

POWERSQUAT GOOD MORNING
3 x 8

For some weird reason the squats were beating my hips up until I go to the last two sets. Weird.
Tomorrow is deload 3 board press.

Mens Sana in Corpore Sano

BENCH PRESS (PR)

Day 4 week 11

WARM UP

2 BOARD PRESS
45/45/135 x 5, 225/275 x 2, (added 2 board) 315/365/395/405 x 2
*rep PR

LAT PULLDOWN
3 x 10
FACE PULL
3 x 10
*superset

I feel really good about my rep PR on the 2 board. I think I had more, but I don't want to over do it. The superset was tiring and my biceps got a real pump. PUMPITUDE!!!

Mens Sana in Corpore Sano

DEADLIFT (PR)

Day 3 week 11

WARM UP

LOW PIN PULL
135/135 x 5, 225/315/405/455/495/545/585 x 1
*PR

This is all I had time for. I'm going to go back in tonight or tomorrow night for an extra workout. I'll make up my accessory work and maybe get in some type of cardio.

2-board press is tomorrow and I'm planning to go up to 395 for a double. That will be a 10 lbs. PR.

Mens Sana in Corpore Sano

3 BOARD

Day 2 week 11

WARM UP

CLOSE-GRIP 3 BOARD PRESS
(comp grip)45x5, 135/185/225/275x3, (added 3 board) 315/365x3, (close grip) 365/385/385x3
*VOLUME!!!!!!!!!!!!!!!!

ROTATING TRICEPS EXTENSIONS
2 x 15
*light sets

3 x 10
*heavy set, max set, heavy set

I got a lot more volume in today. Nice thing is it justifies my big calorie consumption.

*Post workout dinner (this was actually my evening meal)
2 Double Baconators
Handful of french fries (couldn't finish them)
Large root beer

Mens Sana in Corpore Sano

SQUAT

Day 1 week 11

WARM UP

REV STRONG BAND SQUAT
135/225/315/405/455 x 1, (added reverse strong bands) 455 x 1, 495/495 x 5

This was all a mess. I had trouble getting enough weight on the bar to justify the reverse strong bands, so I ended up just doing a bunch of reps. Basically I'm going to have to re-write some of my squat training. The reason I can't get enough weight on the bar is because the plates at the gym are these fat, short plastic/rubber things. I can only fit 585 on the bar and that takes up ALL the space (just enough to get collars on it).

My plan is to switch the reverse band workouts to banded box squats. They have some decent boxes at this place, so it'll have to do. This will give a similar training effect without all the mess of trying to rig up reverse bands.

Mens Sana in Corpore Sano

BENCH PRESS

Day 4 week 12

WARM UP

BENCH PRESS
45/135/185 x 5, 225/275/275 x 3

TRX FACE PULLS
3 x 10

ABS

This was a deload workout. Feeling good joint-wise and feeling decently strong.

Mens Sana in Corpore Sano

PRIORITIES

Day 3 week 12

This is the first day work has kept me from training. Scheduled for today was low pin pulls for singles. My left medial hamstrings are still sore (probably from GMs on Monday), so maybe it was okay that I took a break today. I need to get adapted to this volume on both my abs and hamstrings. Tomorrow I will at the very least make up for the ab accessory work. Only doing this one day per week makes it very important that I do it. Also tomorrow will be a deload for bench press. I'll be deloading intensity but increasing volume a bit. This is to make sure that I'm always building in some way. Because of the lack of physical demand my job imposes (economists sit a lot), and the amount of calories I eat (a lot), I don't see how I'll have any issue with recovery. Back to work, and tomorrow I'll be back to work in the gym.


Mens Sana in Corpore Sano

3 BOARD

Day 2 week 12

FOAM ROLL
WARM UP

3 BOARD (close grip)
45/95/135 x 5, 185/225 x 1, (add 3 board) 275/315/335/335 x 3
*realized I was basically doing an extension with the weight... hmm... maybe that's why my *forearms are in pain? I fixed it and started touching lower.

TRICEPS EXTENSIONS
90 total reps
*I was instructed by the USAPL state chair to do these with my hands supinated by my face and *pronated at extension. It felt great.

Post-workout meal:
2 packages of ramen noodles (chicken flavor)
3 eggs (poached while the noodles were cooking)
1 can of albacore
2 squirts of ranch dressing
2 squirts of extra virgin olive oil

YEAH!!!!!!!!!!

It will be nice to have a day off tomorrow. Then Thursday will be low pin pulls for singles.

Mens Sana in Corpore Sano

SQUAT

Day 1 week 12

FOAM ROLL
WARM UP

SQUAT
135/225/315 x 2, 405/455/505 x 1
*knee sleeves, wrist wraps, neoprene knee sleeves used as elbow sleeves, lever belt (that's alot of gear for me)

POWERSQUAT GOOD MORNINGS
4.5 plates per side x 4 x 10

My forearms felt so much better today. I worked on sitting my shoulder blades back and down right before I got under the bar. I think this also helped take some stress off my arms. 505 felt pretty good and I'm looking forward to 3 board press tomorrow. I'll still be using the sleeves and will progress slowly on the weight. I do hope to take 375 for a triple, we'll see.

Work is really ramping up. It's going to be a crazy month coming up. On top of that, the baby is almost here as well. I will still do what it takes to keep training.

Mens Sana in Corpore Sano

BENCH PRESS

Day 4 week 13

FOAM ROLL
WARM UP

2 BOARD PRESS
45x10, 135x5, 185x3, (add 2 board) 225/275/315/365/385x2

LAT PULLDOWN
4 x 10

My forearm has improved a lot. It bugged me a little bit, but I made a quick change on my form and it improved. Feels fine now and I plan to ice it later on today when I get some time.

Mens Sana in Corpore Sano

DEAD LIFT

Day 3 week 13

WARM UP
FOAM ROLL

PIN PULL AT KNEE
135/135/225/225/315/405/495/545/545 x 2

ABS

I didn't have a lot of issues with my forearm today, just a little pain when I stretched it. The pin pulls went fast and fairly easy, just as they should.


Mens Sana in Corpore Sano

3 BOARD

Day 2 week 13

WARM UP
FOAM ROLL

CLOSE GRIP 3 BOARD PRESS
worked up to
315/365 x 3

BAND PUSH DOWN
100 reps

I'm really getting tired of this forearm pain. I've got to get this taken care of so I can get back to heavier training. The next three pressing sessions will be light and then I'll re-evaluate. Squatting will also be by feel since it also puts pressure on my forearm. I'm icing right now and will continue to do so. If I'm still feeling bad Friday I'll pop some NSAIDS before and after training.

Mens Sana in Corpore Sano

SQUAT

Day 1, week 13

WARM UP
FOAM ROLLING

SQUAT
45/135 x 5, 225 x 3, 315 x 1, (added belt) 365/405/455 x 1, (added reverse light bands) 495 x 1
*quit because my elbow and hip were acting up. I need to warm up my hip a little better and take it slower. I'm going to invest in some Biofreeze for my elbow as well.

POWER SQUAT GOOD MORNING
2 x 10 x 6 plates


Mens Sana in Corpore Sano

BENCH PRESS

Day 3, week 14

WARM UP

BENCH PRESS
45x10, 135x5, 185x3, 225/275/315/335x1

TRICEPS PUNCHES
5 sets of 10

TRX REVERSE FLYES
5 sets of 8

TRX HAMMER CURLS
2 sets of 10

I went way too heavy on the bench press today. Everything moved fast but the last two sets were awful. My elbow is pissed off about it too. I will be icing again. On the upside, I foam rolled my glutes, upper back, and IT bands. I haven't done this regularly in a long time and I'm glad to be getting back on it. Time to watch some K-State baseball with my wife and heal up for next week. Gotta train HEAVY!

Here's a video I saw last night. It's Louie Simmons talking about training at 90%.
LINK TO VIDEO


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DEAD LIFT

Day 2, week 14 (NASA July Spectacular)

WARM UP

DEAD LIFT
worked up to

315 x 2, (added doubled mini bands) 315/315/315 x 2


I couldn't stand not getting any barbell training in on Tuesday so I figured I'd give it a go today. This was light, so I'm not really inhibiting my recovery from the meet too much. Tomorrow we'll do some full-range bench press.

Mens Sana in Corpore Sano

ACCESSORY WORK

Day 1, week 14 (NASA July Spectacular)

Tonight was pretty bad. I have an absolute hatred for going to the gym and not doing barbell lifts. I don't know how to program this kind of training and it just doubles the frustration. On top of that, my elbow tendinitis flared up again...

40# KB SWINGS
(I'll be using these in my warmup for glute activation and perhaps a bit of fat dude cardio.)

SHOULDER DISLOCATES
(I found a whole bunch of good jump stretch bands in the new gym. This is awesome.)

BAND PULL APARTS

LIGHT GOOD MORNINGS ON POWER SQUAT MACHINE

PULL DOWN ROWS

PROWLER (couple of trips)

Ribs give you the ITIS... but you may get the Mud Butt

Mens Sana in Corpore Sano

July 2nd NASA Meet Training Plan

Here is a link to the spreadsheet.

The idea here is to go as heavy as I can while staying healthy. I'll shoot for full recovery the first two or three weeks of the cycle and the last two or three. Other than that I'll be shooting for partial recovery (but staying away from tendinitis and the like). Basically, I have some planned deloads and will be taking more as needed. The planned ones are minimum!

This cycle is going to offer some real challenges. We'll be welcoming our first child in early June and I still have a lot of work to do this semester as well as in the summer. However, I have a stable training partner and a decent schedule so we should be able to stay on top of it.

Gotta get to work!!

Mens Sana in Corpore Sano

MEET RECAP: 2011 NASA KS ST MEET

This meet was a success.

LINK TO MEET VIDEO

I was really glad to be a part of a bigger local meet. There were about 30 lifters and the NASA people run a very efficient meet. The meet started on time and there was nary a hitch. Some of my best friends were there cheering me on and it was good to see some others watch a powerlifting meet for the first time. My wife was very supportive despite being pretty sick the whole weekend. Brian did a fantastic job wrapping my knees and helping me out with my attempts. He always does a great job with this stuff. Carla manned the camera and I definitely owe her one as this video is going to help me immensely in identifying my weak areas so that I can improve on them.

I opened at 512 on the squat. This was my first meet in the knee wraps and I don't think I was ready. On the opener I got forward and the weight lifted onto my toes. I finished the lift but I had to take a step forward before I got the rack command so it was no good. Second attempt I took 512 again and got it easy. Third attempt came and my handler (Brian) and I decided on 556. The wraps were right were I wanted them and very tight. I took the weight out and started down but for some reason decided to stop halfway down and come back up. I have no idea why I did that but it cost me the lift. Next meet I squat in wraps will go better; I think I left about 60-70 pounds on the platform in the squat.
On to the bench press. I opened at 340. No problem. I moved up to 363 for a 5 pound PR. I think I started with it too close to my belly and I ended up trying to basically front raise the weight... no good. Third attempt I took the 363 again and got it. This time it got a little bit over my face but I was able to grind it out with a lot of leg drive.
The dead lift is where I really hit my stride. I opened fairly light just to make sure I got a total. Second attempt was a 5 pound PR and third was a 20 pound PR. I was very happy with this. I did make one shift in form. I drove my head back into my traps as hard as I could the whole time. I really think this change helped me a lot.

Overall, I was very happy with this meet. I got to talk with some guys I had met at last October's meet and hang out with the old crew from college. This training cycle I will be taking a lot of heavy weight and working on the top end of my bench and dead lift since that's where I really had to grind out the lift in this meet. The heavy weights should help me in the squat at the next meet on July 2nd.

It's time to rest up. I feel like crap right now.
Next training cycle plan will be posted soon.

Mens Sana in Corpore Sano

R/E FULL BODY

Day 2, 1 week out from NASA meet

I went in today to just do some pumping stuff to get blood flow through my body for recovery. I held 3 boards for Chris and he worked up to 225 for a few.

I used these goofy bowflex machine type things for my upper body then moved over to the powersquat machine with a bit of weight for a few high-rep sets.

Meet is 4 days away!!!!!!!!!!!

Mens Sana in Corpore Sano

2011 NASA Kansas State Meet Openers and Thoughts

I'm getting psyched for the meet, but I'm trying to stay calm and rest as much as possible. Tonight I'll try to get in some foam rolling and just kinda lay around. No classes this week, so work is a little less stressful than usual. That should help.

My openers will be:

515 Squat
340 Bench Press
475 Dead Lift

My goals for the meet are:
585 Squat
380 Bench Press
535 Dead Lift
1500 Total
(these will be third attempts)
If I don't make 3rd attempts on the first two, I'll try to make up the total on dead lift if I'm feeling good. Otherwise, I'll just be happy getting PRs on the squat and bench press, since that was my goal from the start.

Mens Sana in Corpore Sano

M/E BENCH PRESS

Day 1, 1 week out from NASA meet

WARM UP (it was HOT in that place)

BENCH PRESS
45/45x10, 135x5, 185x2, 225/275/315/330/340x1

I was just feeling out my opener. 340 went fast with the pause, so I think that'll be the opener. It was my first night at the new gym and it seems like a decent place. They have a power squat machine, which is really cool. The rest of the equipment is typical globo-gym, but I think I can get by and they seem really friendly toward people like me.

MEET IS 5 DAYS AWAY!!! PRs, HERE I COME!

Mens Sana in Corpore Sano

M/E SQUAT

Day 2, 2 weeks out from NASA meet

WARM UP

SQUAT
135x5, 225x3, 315/405x1, (added knee wraps) 455/495/515x1

Brian met me at the rec and wrapped my knees for practice. The 515 is my opener and was cake in the knee wraps and I'm really pumped to see what I can do with them at my current strength level. Bench press opener on Monday then it's time to rest up!

Mens Sana in Corpore Sano

M/E DEAD LIFT

Day 1, 2 weeks out from NASA meet

WARM UP

DEAD LIFT
worked up to
495 x 1

I just wanted to get a feel for where I needed to be as far as an opener goes. I think I'm going to open at 475, then go 515, then if I'm on track for the total PR, I can push it on the last attempt. I haven't really dead lifted much the whole cycle, so I'm not going to complain if I don't PR on it.

Mens Sana in Corpore Sano

D/E BENCH PRESS

Day 3, 3 weeks out from NASA meet

I slept in today. RECOVERY TIME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Mens Sana in Corpore Sano

M/E SQUAT (PR by default, knee wraps)

Day 2, 3 weeks out from NASA meet

WARM UP

SQUAT
135x5, 225x3, 315/405x1 (add knee wraps) 455/495/525x1

Wrapping my own knees SUCKS! I wrapped for the first set standing up and really sucked. Then I sat down and wrapped for the other two and I was fine. I'm also using the standard start-from-the-bottom-and-work-up-then-fold-the-top-in wrap style.

Opener will be 515, second attempt 555, third attempt 585.
WOO HOO!!!!!!!!!!!!!!


Mens Sana in Corpore Sano

M/E BENCH PRESS

Day 1, 3 weeks out from NASA state meet

WARM UP

BENCH PRESS
worked up to
345 x 1 (paused?)

some assistance crap...

I'm going to head back in on Thursday and work up to maybe 275 or 315 for a single with a good pause just to be sure. Bench press opener will be... 330? Second attempt will be... 370? I'm not sure. Feel good though.

Cam had a breakthrough today. Last rep of the day with perfect form. YES!


Mens Sana in Corpore Sano

M/E DEAD LIFT

Day 4, 4 weeks out from NASA state meet

WARM UP

DEAD LIFT
worked up to
475/475 x 1
*assuming the big bumper plates are actually 55 lbs

LEG PRESS
4 x 10

PLANK
3 sets

The first 475 was a grinder. I changed my form up on the second one and got it. Basically I just have to grab air and then get down to the bar fast and pull. If I try to get to the bar first, then straighten my legs and get air and pull it doesn't work so hot.
Cam did a good job today and went up to 245 for a couple of doubles. Good stuff.

I hate dead lift.


Mens Sana in Corpore Sano

D/E BENCH PRESS

Day 3, 4 weeks out from NASA state meet

WARM UP

BENCH PRESS
45/95/135/185 x 5
*had to quit because my left elbow was irritated again

LAT PULLDOWN (neutral grip)
5 x 8

ARNIE PRESS
40 lbs d-bell x 4 x 10

CSR
5 x 10
*started light on these to let my elbow rest and then worked up to a moderate weight

Just keep moving...


Mens Sana in Corpore Sano

M/E SQUAT (PR by default)

Day 2, 4 weeks out from NASA state meet

WARM UP

REVERSE STRONG BAND SQUAT (choked)
405/495/545/585 x 2

These felt pretty easy up to the 585. I didn't know what to expect, but just walking out the weight was nice. It's going to help at the meet, I know it. I think I accidentally forgot to buckle my belt on the last set... oops.
Cam is doing well. He's really learning the arch well and I was on his case about pushing his knees out. I'm just trying to keep one more thing on his mind at all times.


Mens Sana in Corpore Sano

M/E BENCH PRESS (1 board PR single)

Day 1, 4 weeks out from '11 NASA state meet

WARM UP

1 BOARD PRESS
315/335/365/385 x 1 (PR by default)

PUSHDOWNS/FACEPULLS/CURLS
3 x 10

My elbow started bugging me after the 335, but a little massage helped work it out. Cam moved up the weight a little today and is still improving. Reverse strong band squats on Wednesday?

Mens Sana in Corpore Sano

D/E BENCH PRESS

Day 3, 5 weeks out from NASA state meet

SPEED BENCH PRESS (fat gripz & doubled mini bands)
4 x 2 @ 185 lbs.

LAT PULL DOWN
4 x 8

CHEST-SUPPORTED ROW
5 x 12

I shut the speed bench down early because my left elbow was getting sore. I HAVE to remember to ice after squats!!!!!!!!!!!!!
Tomorrow I think I'll hit some speed deads or maybe work up heavy, I don't know yet.

Mens Sana in Corpore Sano

M/E PLAN FOR '11 NASA STATE MEET

These are the remaining max effort workouts before the meet. 1 week out is the deload and I'll just go in and do some light accessory. Speed days will be roughly the same but I'll probably scale back the number of sets and also scale back assistance work in order to get full recovery.

Monday 2-28 (4 weeks out)
Bench press - work up to 385 x 1 - 1 board
Monday 3-7 (3 weeks out)
Bench press - work up to 345 x 1 - full range (pause)
Monday 3-14 (2 weeks out)
Bench press - work up to 355 x 1 - full range (pause)
Wednesday 3-2 (4 weeks out)
Squat - work up to 475 x 2
Wednesday 3-9 (3 weeks out)
Squat - work up to 505 x 1 - knee wraps
Wednesday 3-16 (2 weeks out)
Squat - work up to 525 x 1 - knee wraps



Mens Sana in Corpore Sano

M/E SQUAT (PR - single off low box w/ minis)

Day 2, 5 weeks out from NASA state meet

WARM UP

LOW BOX SQUAT (double-choked minis)
worked up to
455/455 x 1

PULL THROUGH
3 x 8

First squats as a married man! Lana says I have to take my ring off when I lift so I don't scratch it. It's tough to get back on after my hands are all swollen from lifting! I felt pretty good here. I need to keep working on keeping my hips loose and staying in hip extension more throughout the day. Cam is coming along and took some heavier weight today. His form broke down really badly on the last set, but we'll get him there soon.

Mens Sana in Corpore Sano

M/E BENCH PRESS

Day 1, 5 weeks out from NASA state meet

WARM UP

BENCH PRESS
worked up to
275/275/275 x 3

PUSHDOWNS/FACEPULLS/CURLS
3 x 10

Nice and light today. I paused the work sets and made sure to stay tight. This is a good break for me because I was so sick late last week. Cam's form hit a big breakthrough today and I'm hoping he'll be able to work up in weight this Thursday.


Mens Sana in Corpore Sano

D/E SQUAT

Day 4, 6 weeks out from NASA state meet

WARMUP

SPEED SQUAT (double choked minis with fat fripz)
warmed up to:
6 sets of 3 @ 275 lbs bar weight

Brutal. I'm beat up from the past two weeks and I started to think I was sick after I got there. Confirmed. Feel like crap! On the bright side, the wedding is tomorrow!!



Mens Sana in Corpore Sano

D/E BENCH PRESS

Day 3, 6 weeks out from '11 NASA state meet

SPEED BENCH (doubled minibands)
185/185/185/185/185/185/185/185 x 2

LAT PULLDOWN
4 x 8

CHEST-SUPPORTED ROW
4 x 8

WOO HOO!!!!


Mens Sana in Corpore Sano

M/E SQUAT (PR - double off low box with mini bands choked in d-bells)

Day 2, 6 weeks out from '11 NASA state meet

WARM UP

LOW BOX SQUAT (w/ mini bands choked on d-bells)
worked up to
405/405/405 x 2

That's all we had time for. Cam is still improving and I think we're gonna have to take the box away on Friday because he's leaning onto his toes when he comes up.
My squats felt heavy with the bands at first but it felt lighter as the sets went. Not sure why. I think next week will be something similar, perhaps a bit heavier. We will get a lot of accessory done on Friday, for sure.

Mens Sana in Corpore Sano

M/E BENCH PRESS (1 board PR double)

Day 1, 6 weeks out from '11 NASA state meet

WARM UP

1 BOARD BENCH PRESS
worked up to
315/335/365 x 2 (PR by default)

PUSHDOWNS/FACEPULLS/CURLS
3 x 10

1 board went well today. It was a little hard on my left forearm and right shoulder, but not bad. Cam's form is coming along well and we're getting to the point where I think he can start taking some heavier weight. Next Monday I'll probably cut the weight back and work on form. I'm getting beat up a little and I need to stay healthy.


Mens Sana in Corpore Sano

D/E SQUAT

Day 4, 7 weeks out from '11 NASA state meet

SPEED BOX SQUAT (1" above parallel)
warmed up to
225/225/225/225/225/225/225/225 x 3 (mini bands choked on dumbbells)

PULL THROUGH
2 x 8

ABS
3 sets

Everything felt great today except my left elbow. I think as long as I really work on it over the weekends, I should be fine and be able to stave off the tendinitis. Winston showed up today and it's really nice having 3 people. I honestly think it goes faster. Cam really took well to the box today and is improving by leaps and bounds on his form. Another week and we should be able to move the weight up for him.

Mens Sana in Corpore Sano

D/E BENCH PRESS

Day 3, 7 weeks out from '11 NASA state meet

SPEED BENCH PRESS (with doubled mini bands)
45/95/135/135/135/135/135/135x3

LAT PULLDOWN
4 x 10

ARNOLD PRESS
3 x 15 w/35s

CHEST-SUPPORTED ROW
3 x 10

This is the first time I've used bands. My left elbow (the one I had tendinitis issues with back in '09) was kinda sore for awhile but it's doing fine now. Next time I'll be sure to use my FAT GRIPZ as they tend to take pressure off my elbows. Cam did a lot better today on his form work and I think he's coming along great. Another week or two and he'll be moving some good weight. We need to GET TIIIIIGHT!

Mens Sana in Corpore Sano

M/E SQUAT

Day 2, 7 weeks out from '11 NASA state meet.

WARM UP

SQUAT
135/225x5, 315x3, 365/405/445/445x2

PULL THROUGH
2 x 10

I'm coaching one of my friends on form for squat and bench press, so we don't have as much time after the main lift for assistance. Of course, that's what the Thursday and Friday are for. We'll be doing speed/form work and assistance tomorrow and Friday. It should be nice and easy.

At 6 and 5 weeks out, we'll be doing rack pulls for doubles. I think this will be good for our new guy to take a break from so much form work and get some heavier training in.

Mens Sana in Corpore Sano

M/E BENCH PRESS (2 board PR single)

Day 1, 7 weeks out from '11 NASA KS St. meet

2 BOARD
45x20, 135/185x5, 225/275x3, (add 2 board) 315/365x2, 405x1 (missed second rep)

TRICEPS PUSHDOWNS/FACE PULLS/BICEPS CURLS
3 x 10

Hit it pretty hard today. The first rep at 405 was slow and the second one just wouldn't lock out. I'm not sure if the strength just wasn't there, my form was off, I'm just getting used to this early workout stuff, or I was just having a bad day. The next 2 weeks will be 1 board singles. WOO HOO!


Mens Sana in Corpore Sano

M/E BENCH PRESS (2 board PR double)

Day 2, 8 weeks out from '11 NASA KS St Meet

2 BOARD PRESS
45x15, 95/135/185x5, 225/275x2, (add 2 board) 315/365/385x2 (PR by default)

CHEST SUPPORTED ROW
3 x 10

Quit there. The 2 board was awesome and very tough on me. My lats were smoked.

I found out via Trey about a NASA meet being held in Salina on the same day as my originally-intended USAPL meet. Two biggest differences are that the NASA meet allows knee wraps and it will be much bigger. I really want to try out knee wraps so I'll be doing this meet instead. I will still be participating heavily in the USAPL. I just finished the exam to be a ref in the USAPL and I mean to help out. Here's how this year will most likely pan out: NASA meet in March, NASA meet in July, referee USAPL meet in July, lift in USAPL meet in November. Another big draw is that this will help me reach my goal of elite raw. It will be legit because the standards I'm using are SPF and they allow knee wraps.

Mens Sana in Corpore Sano

M/E SQUAT

Day 1, 8 weeks out from '11 Heavy Metal Open

Met one of my buddies there to help him with his bench setup. That was my warmup.

SQUAT (8 RPE)
135x5, 225x4, 315/405/405/425x2

GLUTE BRIDGE
3 sets

PLANK
2 sets

No pain, no issues with the hip, back pump, or ribs. Feeling awesome. The squats moved well.


Mens Sana in Corpore Sano

M/E BENCH PRESS

Day 2, 9 weeks out from '11 Heavy Metal Open

WARM UP

BENCH PRESS (paused the last few)
45x20, 135/185x5, 225/275/315/345/345x1
last 2 sets RPE 9

LAT PULLDOWN
3x10

ARNOLD PRESS
27.5 lbs DB x3x15

FACE PULL/PUSH DOWN/CURL (light)
3x10 each


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R/E DEADLIFT

Day 1, 9 weeks out from '11 Heavy Metal Open

DEADLIFT
4 x 5 ~ 35%

STANDING PRESS
135/135x5 RPE 6

CHEST-SUPPORTED ROW
60 reps


Still working up to 30 mins on the walking

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ACCESSORY (A)

Day 3, 10 weeks out from '11 Heavy Metal Open

SPEED BENCH PRESS (multiple grips)
45x20, 95/135x5, 185/185/185/185/185/185/185/185x3

CHEST-SUPPORTED ROW
5x10

GLUTE BRIDGE
3x10

I've been doing LISS cardio. I see no reason to log it because it's something I should just be doing after every session.


Mens Sana in Corpore Sano

M/E BENCH PRESS

Day 2, 10 Weeks Out from 2011 Heavy Metal Open

FLOOR PRESS
45/135x5, 185/225x3

BENCH PRESS (paused)
275/275/285x3

LAT PULLDOWN
3 x 10

ARNOLD PRESS
27.5 lbs x 3 x 15

FACE PULL (light)
3 x 6

Rant time. Why can I not find a decent gym around here? Today my lifting partner were booted off the power rack while we were doing floor press because some jackass who works there got his buddy who was on duty to come over there and tell us we needed to let people squat in the "squat rack". I nearly got myself thrown out over this injustice. I'm going to e-mail the guy who runs the place and ask him where that rule is posted. We patiently waited our turn, why can't they?

Mens Sana in Corpore Sano

M/E SQUAT... kind of

Day 1, 10 Weeks Out from '11 Heavy Metal Open

GOOD MORNING
45/135/185x5
*ouch... hurt the ribs, so I quit

FARMERS WALK
4 trips w/ 2 75 lbs. D-Bells

PULL THROUGH
3 x 10

Hopefully this will clear up soon.


Mens Sana in Corpore Sano

M/E BENCH PRESS

Day 2, 11 Weeks Out from '11 Heavy Metal Open

BENCH PRESS (not so paused)
45x20, 135x5, 185/225/275x1, 315/315/325x3

SCAP DEPRESSIONS
40 reps

ARNIE PRESS
22.5#s DB - 3x15

FACE PULLS
40 reps

Got checked out for my rib pain (#8 or 9). Dr. Smith says it is "sliding rib syndrome". I'm icing and may get some anti-inflammatories. I'm scheduled for high pin pull triples this weekend. I'll probably just work up and stop when necessary.

Mens Sana in Corpore Sano

M/E SQUAT

Day 1, 11 Weeks Out from '11 Heavy Metal Open

WARM UP

SQUAT
45/135/225x5, 315/365/435/475/485/485x1

PULL THRU
#6/#10x3

Stopped there, ran out of time. I felt a little 'pop' on my left side by my ribs. No bruising, just a little pain. Will see a sports med doctor Monday.

Mens Sana in Corpore Sano

ACCESSORY (B)

Day 3, 12 Weeks Out from 2011 Heavy Metal Open

SPEED DEADLIFT (double overhand)
135x5, 325/295/295/295/295/295x2

TRICEPS PUSHDOWN
#8/#10/#12/#14x10

CABLE ROW
3 x 10

I didn't do the dumbbell bench press because my pectorals and front deltoids were still really sore from Monday.
Skipped abs since I ran out of time.

Mens Sana in Corpore Sano

M/E BENCH PRESS

Day 2, 12 Weeks Out from 2011 Heavy Metal Open

WARM UP

BENCH PRESS (paused)
45x15, 135x5, 185/225/275/315/315/315x3

SCAP DEPRESSIONS
3 x 8

ARNOLD PRESS (w/ fat gripz)
20 lbs DB x 3 sets x 15

FACE PULLS
3 x 6

Took it easy a bit on assistance (except the Arnold Press) because my elbows were on fire after the bench press. I need to work on form, too.

Mens Sana in Corpore Sano

M/E SQUAT

Day 1, 12 Weeks Out from 2011 Heavy Metal Open

WARM UP

SQUAT
135x5, 225x3, 315/365/405/435/475/475/485x1

GLUTE BRIDGE
3 x 8

ABS
3 sets

PULL THROUGH
3 x 10

Post workout "nutrition":
Footlong Subway sandwich made of parmesan-oregano bread, 16 meatballs, 4 slices of bacon, onion, bell pepper, mayonnaise, and oil. Mmmmmmmmmmmmmmmmm

The 485 was high. I was trying to take just a two-step walkout and I set up a bit narrow. Oh well.

Feels good to be training for a meet.

Mens Sana in Corpore Sano