Dynamic Effort 10/30/12

Box squat w/ 180 lbs band tension
    385 for 8 sets of 2 reps

Pin 4 deadlifts + quad monster minis
    315 for 6 sets of 5 reps

Glute-ham raise
    17lb chain draped around neck, 4 sets of 8

Kettlebell swing
    75 for 4 sets of 12

Reverse Hyper
    270 for 4 sets of 12

Kneeling Band crunch
    4 sets of 25 reps

4-way neck
   30 for 2 sets of 12 (each way)

Max Effort 10/29/12

Ultra-wide grip bench press, 6RM
    worked up to 315 x 6

Close Grip Blast Strap Push-ups
    4 sets of 15
Superset w/ band triceps pushdown
    4 sets of 15, small band

Front cable pull-down
    50 for 4 sets of 10 reps

Side Dumbell Raises
    15s for 4 sets of 15
Superset w/ Rear Delt Band Pull-aparts
    monst mini band 4 sets of 15

EZ bar curls
    125 for 3 sets of 8 reps

EZ bar reverse grip curls
    75 for 3 sets of 8 reps

Dynamic Effort 10/16/12

Speed Box Squat + 180lbs band tension
    415 for 8 sets of 2 reps

Pin 4 Rack Pulls + quaded monster mini bands
    315 for 12 sets of 3 reps

Reverse Hypers
    230 for 10 reps
    270 for 8 reps
    320 for 6 reps
    180 for 15 reps

Ab Circuit
    150 total reps, various

Max Effort 10/14/12

Decided to do something a little radical today. Put on my bench shirts and worked up in weight doing 2 reps at each weight, first rep to a 2 board, second rep at same weight to a 3 board

Shirted Board Press
    Worked up to 535 for 2 reps (2 board, 3 board)

Floor Press w/ 70 lbs chain
    245 for 10 reps
    255 for 8 reps
    265 for 6 reps
    185 for 12 reps

Front Cable Pulldown
    70 for 10 reps
    90 for 8 reps
    110 for 6 reps
    50 for 15 reps

Side Dumbell Shoulder Raise
    20s for 3 sets of 15 reps
Superset w/ band face pulls
    monst. mini for 3 sets of 15 reps

Hammer Curls
    45s for 3 sets of 15 reps

Max Effort 10/12/12

Squat with reverse small bands 

    (squat suit, straps down)

    745 for 1 rep

    795 for 1 rep

    (put straps up)

    845 for 1 rep

    885 for 1 rep (cut this one a little high)

Strait leg, rounded back good mornings

    185 for 10 reps

    205 for 8 reps

    225 for 6 reps

    135 for 15 reps

Romanian Deadlift

    275 for 10 reps

    315 for 8 reps

    355 for 6 reps

    225 for 15 reps

Reverse Hyper

    230 for 4 sets of 12 reps

Kneeling Band Crunch

    100 reps w/ small band

Dynamic Effort 10/11/12

Speed Bench
    185 + 120lbs band for 8 sets of 3 reps

Decline Dumbell Press
    85s for 3 sets of 15 reps

Rope Tricep Pressdown
    50 for 10 reps
    60 for 8 reps
    70 for 6 reps
    40 for 15 reps

Wide Grip Lat Pulldown
    120 for 10 reps
    130 for 8 reps
    150 for 6 reps
    90 for 15 reps

Dumbell Shrugs
    85s for 4 sets of 20 reps

Blast Strap Face Pulls
    3 sets of 15 reps

Cable Preacher Curl
    50 for 10 reps
    60 for 8 reps
    70 for 6 reps
    40 for 12 reps

Dynamic Effort 10/9/12

Speed Squat + 180lbs band tension
    385 for 10 sets of 2 reps

Ultra wide sumo deadlift
    415 + 70lbs chain for 10 sets of 3 reps

Low Pully Pull-thrus
    50 for 4 sets of 15

Reverse Hyper
    230 for 4 sets of 12

Incline Situps
    25 for 100 reps

Max Effort 10/7/12

Raw 3-board bench press

    385 for 1 rep

    405 for 1 rep

    435 miss

Close-grip incline bench

    205 for 10 reps

    225 for 8 reps

    235 for 6 reps

    175 for 12 reps

Dumbell Pull-over

    65 for 10 reps

    70 for 8 reps

    75 for 6 reps

    50 for 15 reps

Band pull-apart

   monst mini band for 3 sets of 20 reps

Dumbell Military Press

    60s for 10 reps

    65s for 8 reps

    70s for 6 reps

    50s for 10 reps

Dumbell Hammer Curls

    50s for 10 reps

    55s for 8 reps

    60s for 6 reps

    40s for 15 reps

Max Effort 10/5/12

Zercher Lift
    315 for 1 rep
    335 for 1 rep
    360 miss
*had to try these again this week after failing at 315 previous week. Did much better this time, though still shy of a PR.

Front squat to 11" box
    185 for 10 reps
    205 for 8 reps
    225 for 6 reps
    135 for 15 reps

T-bar row
    150 for 10 reps
    170 for 8 reps
    200 for 6 reps
    125 for 15 reps

Reverse Hyper
    235 for 4 sets of 12 reps

Incline situps
    35 lbs for 100 reps

Dynamic Effort 10/1/12

SS Bar Box Squat + 180 lbs band tension
    385 for 6 sets of 2 reps


Rack Pulls, Pin 4
    315 + quadrupled monster minis for 10 sets of 3 reps

Cable Pull-thrus
    50 for 4 sets of 15 reps

Reverse Hyper
    180 + doubled mini band for 4 sets of 12 reps

Suitcase Deadlift
    135 for 4 sets of 10 reps each side

Max Effort 9/30/12

3" Bench Lockout
    525 for 1 rep
    555 for 1 rep PR
    575 for 1 rep PR

Close Grip Bench Press
    225 for 10 reps
    245 for 8 reps
    265 for 6 reps
    185 for 15 reps

Cable Pull-over
    70 for 10 reps
    80 for 8 reps
    90 for 6 reps
    50 for 15 reps

Dumbell Side Raises
    20s for 3 sets of 15 reps

Hammer Curls
    50s for 10 reps
    55s for 8 reps
    60s for 6 reps
    40s for 15 reps

Max Effort 9/28/12

Zercher Lift from Floor
   -these were a total bust, goal was 355+, failed to get 315 off the floor

Trap Bar Deadlifts
    405 for 10 reps
    425 for 8 reps
    445 for 6 reps
    265 for 15 reps

Arched Back Good Mornings
    185 for 10 reps
    205 for 8 reps
    225 for 6 reps
    135 for 15 reps

Dumbell Rows
    70 for 10 reps
    80 for 8 reps
    90 for 6 reps
    60 for 15 reps

Reverse Hyper
    180 + mini band for 3 sets of 12 reps

Kneeling Band Crunch
    small band - 100 total reps

Dynamic Effort 9/27/12

Speed Bench
    185 + monst mini bands for 9 sets of 3 reps

Incline Dumbell Press
    85s for 3 sets of 15

Incline Dumbell Tate Press
    50s for 10 reps
    55s for 8 reps
    60s for 6 reps
    40s for 15 reps

Dips
    3 sets of 20 reps

Lat Pulldown (behind head)
    100 for 10 reps
    110 for 8 reps
    120 for 6 reps
    90 for 15 reps

Barbell Shrugs
    225 for 10 reps
    255 for 8 reps
    275 for 6 reps
    185 for 15 reps

Band Pull Aparts (Supinated)
    monst mini for 3 sets of 15 reps

Reverse Grip EZ Bar Curls
    75 for 10 reps
    95 for 8 reps
    115 for 6 reps
    75 for 15 reps

Dynamic Effort 9/25/12

SS Bar Box Squat + 180 lbs band tension
    345 for 8 sets of 2 reps

Ultra wide sumo deadlift
    405 + 70 lbs chain for 8 sets of 3 reps

Sled Dragging
    4 plates for 60 yards, 6 trips

Kettle Bell Swings
    80 for 3 sets of 12 reps

Reverse Hypers
    180 for 3 sets of 12 reps

Incline Situps
    25 for 3 sets of 15 reps
   

Max Effort 9/23/12

****** Video Coming Soon *****


Shirted Bench Press w/ 125 lbs band tension
    405 for 1 rep
    435 for 1 rep
    455 for 1 rep

Floor Press w/ 2 sets (70 lbs) of chains
    225 for 10 reps
    235 for 8 reps
    245 for 6 reps
    185 for 12 reps

Incline Dumbell Tate Press
    45s for 10 reps
    50s for 8 reps
    55s for 6 reps
    40s for 15 reps

Dumbell Row
    60s for 10 reps
    70s for 8 reps
    80s for 6 reps
    50s for 15 reps

Band Pull-aparts
    monster mini band for 3 sets of 15 reps

Hammer Curls
    40s for 10 reps
    45s for 8 reps
    50s for 6 reps
    30s for 15 reps

Max Effort 9/21/12

****** Video Coming Soon******



Cambered Bar Box Squats (foam box)
    615 for 1 10 lb PR
    645 for 1 40 lb PR
    675 for 1 70 lb PR!!!

Reverse Hyper
    230 for 4 sets of 12 reps

Suitcase Deadlift
    135 for 4 sets of 8 reps (each side)

Standing Band Crunch
    Small band for 4 sets of 20 reps

Dynamic Effort 9/20/12

Speed Bench
    185 + doubled moster minis for 9 sets of 3 reps

Dumbell Shoulder Press
    60s for 3 sets of 12 reps

Skull Crushers
    115 for 10 reps
    125 for 8 reps
    135 for 6 reps
    95 for 12 reps

Med Ball Push-ups
    4 sets of 15 reps

Close Grip Lat Pulldowns
    140 for 10 reps
    150 for 8 reps
    160 for 6 reps
    90 for 15 reps

Face Pulls w/ Blast Straps
    3 sets of 12 reps

Dumbell Shrugs
    80s for 4 sets of 20 reps

EZ Bar Curls
    95 for 10 reps
    105 for 8 reps
    115 for 6 reps
    75 for 12 reps

Dynamic Effort 9/18/12

Safety Bar Box Squats
    315 + 180 lbs band for 10 sets of 2 reps

Rack Pulls, Pin 4
    315 + quadrupled monster minis for 8 sets of 3 reps

Glute Ham Raises
    BW + 1 chain for 3 sets of 8 reps

Barbell Rows
    185 for 10 reps
    205 for 8 reps
    225 for 6 reps
    135 for 15 reps

Reverse Hyper
    180 for 4 sets of 12 reps

Incline Sit-up
    25 for 4 sets of 12 reps

Max Effort 9/17/12

First day back after 2 week vacation.

Floor Press:
    Worked up to 335 for 3 reps

Close Grip Bench Press
    225 for 10 reps
    245 for 8 reps
    265 for 6 reps
    135 for 15 reps

Rope Press-down:
    50 for 10 reps
    60 for 8 reps
    70 for 6 reps
    40 for 15 reps

Lat Pulldown (wide grip, behind head):
    110 for 10 reps
    130 for 8 reps
    150 for 6 reps
    90 for 15 reps

Dumbell Shrugs:
    85s for 10 reps
    90s for 8 reps
    95s for 6 reps
    80s for 15 reps

Band Pull-aparts:
    Monster mini for 3 sets of 12 reps

Hammer Curls:
    45s for 10 reps
    50s for 8 reps
    55s for 6 reps
    40s for 15 reps

Cardio & GPP 8/29/12

Battling Rope Tabata

Leg Extension
    115 for 2 sets of 15 reps
Leg Curl
    70 for 2 sets of 15 reps
Abductor/Adductor Superset
    65 for 2 sets of 15 reps
Seated Calf Raise
    160 for 2 sets of 15 reps
Abs/Lower Back
    150 reps various

Dynamic Effort 8/28/12

Week 2 of strength speed wave

Box Squat w/ 500 lbs band tension
    285 for 2 reps
    325 for 2 reps
    375 for 1 rep
    415 miss

Trap Bar Deadlift
    445 for 10 sets of 3 reps

Reverse Hypers
    90 + monst mini band for 4 sets of 12 reps

superset w/ Glute/Ham Sit-ups
    10 lb med ball for 4 sets of 12 reps

8/27 Cardio & GPP

2.5 mile run

Max Effort 8/26/12

Week 2 of bench press Compound Exercise Overload (CEO)

Bench Press (3 reps):
    265 for 8 sets
    245 for 7 sets
    225 for 20 sets
    205 for 15 sets
    185 for 10 sets

Summary: 60 sets (180 reps) in 40 minutes (total weight lifted = 13,260 lbs)

Commets:
Based on last week's performance, I decided to make two modifications this week. I lowered my starting weight by 20 lbs, and made 20 pound weight reductions from the start. While I thought this would let me get more reps at higher weights and thus better my training volume, that was not the case. My training volume actually decreased by 30 lbs... not what I was hoping for.

Next Friday, I will test my raw bench max. According to the article that started this whole experiment, I should expect to see up to a 30% increase in my max bench. Since my total workout volume for both weeks stayed roughly the same (equating to no apparent overall strength gain), I am skeptical...

Cardio & GPP 8/25/12

Combat Rope Tabata

Leg Extension
    115 for 2 sets of 12 reps
Leg Curls
    70 for 2 sets of 12 reps
Abduction/Adduction
    65 for 2 sets of 15 reps
Seated Calf Raise
    160 for 2 sets of 12 reps
Core Circuit
    150 reps total

Max Effort 8/24/12

Did volume work tonight only due to heavy strength speed work Tuesday.

Zercher Squat
    225 for 4 sets of 6 reps
Barbell Lunge
    135 for 3 sets of 8 reps
Arched Back Good Mornings
    225 for 3 sets of 8 reps
Suitcase Deadlifts
    135 for 3 sets of 8 reps (each side)

Dynamic Effort 8/23/12

Decline Press
    275 for 5 sets of 5 reps
Skull Crusher
    135 for 4 sets of 10 reps
Dips
    BW+monster mini for 3 sets of 12 reps
Dumbell Side Raise
    25 for 4 sets of 10 reps
Blast Strap Face Pulls
    4 sets of 12 reps
Preacher Curl w/ Trap Bar
    75 for 4 sets of 10 reps
Blast Strap Curls
    2 sets of 12 reps

Dynamic Effort 8/21/12

Strength speed phase, week 1

Box Squat
    195 + 500 lbs band tension (3 sets large bands) for 2 reps
    235 + 500 lbs band tension for 2 reps
    285 + 500 lbs band tension for 2 reps

Trap Bar Deadlift
    335 + 4 sets chain for 8 sets of 5 reps

Lat Pulldown
    140 for 4 sets of 10 reps

Reverse Hyper
    180 for 3 sets of 15 reps

TRX Suspended Knees-to-Chest
    BW for 3 sets of 15 reps

Max Effort 8/19/2012

Today, tried an experiment with Compound Exercise Overload (CEO), applied to the bench press.

See article on CEO here: http://www.criticalbench.com/compound-exercise-overload-ceo/

Basis of the workout: Perform sets of 3 reps followed by 30 seconds rest for 40 minutes. Drop weight as required to keep working. Starting weight should be something you can get 6 reps with.

Bench Press (3 reps per set):
    285 for 4 sets
    275 for 2 sets
    265 for 2 sets
    255 for 1 set
    245 for 1 set  (at this point, decided 10 pound drops not enough)
    225 for 26 sets
    205 for 14 sets
    185 for 10 sets
Summary: 60 sets (180 total reps) in 40 minutes (total weight lifted = 13,290 pounds)

Observations:
    I believe my starting weight was a bit too high. At the very least, dropping only 10 pounds between sets
    (as the article suggests) wasn't enough... dropping 20 pounds total worked better. Plan on repeating this
    next week, then testing my raw bench max on week 3.

Cardio & GPP 8/18/12

Combat Ropes Tabata

Leg Extension: 140 for2 sets of 12 reps

Leg Curl: 70 for 2 sets of 12 reps

Leg Adduction/Abduction: 65 for 2 sets of 12 reps (superset)

Seated Calf Raise: 160 for 2 sets of 12 reps

Abs/Lower Back: 150 reps various

Max Effort 8/17/12

Trained @ New Oxford gym tonight.

Only worked assistance exercises, as I'm preparing for a 2 week strength speed phase starting Tuesday.

Front Squat to 12" box: 235 for 4 sets of 6 reps

Stiff Leg DL: 295 for 4 sets of 8 reps

Low Pulley Row: 190 for 4 sets of 10 reps

Reverse Hyper: 120 + double monst mini bands for 4 sets of 12 reps

Machine Crunch: 130 for 4 sets of 12 reps

Dynamic Effort 8/16/12

Trained @ home gym tonight.

Overhead Press: 165 for 5 sets of 5 reps

Pec Deck: 120 for 4 sets of 12 reps

Suspended Dips (w/ Blast Straps): BW for 4 sets of 8 reps

Rope Tricep Pushdown: 50 for 3 sets of 12 reps

Dumbell Pullover: 50 for 4 sets of 12 reps

Rear Delt Progression w/ Blast Straps: 3 movements, 2 sets of 12 reps each

Low Pulley Curl w/ Rope: 70 for 4 sets of 10 reps

Max Effort 8/12/12

Training @ Southside Iron Underground. Big thanks to Gene and Ame for their support... there's no better place to hit bench PRs!!!

585 + Reverse Small Bands

605 + Reverse Small Bands (PR)

Max Effort 8/10/12

Trap Bar Deadlift - 605

IPA PA State Championships 2012

Footage from my most recent meet.

Back Again

Ok...so I haven't done a good job keeping this blog up-to-date this year. That's all about to change! Since my last post in January, I successfully competed in IPA states back in March, and managed to put up a 1935 total (PR) - 775 squat (PR), 515 bench (PR), and a 645 deadlift.

I've been toying around and experimenting with my training since the meet, but now it's time to get back to business! I will be starting my contest prep training in a few weeks to get ready for RPS Christmas Carnage on December 8. The goal... 2000 lb total@ 220!

Ok... it's been over a year since my last post. 2011 was rather hectic... I finally finished my master's degree. My New Year's resolutions for 2012 is to resurrect this blog... so here we go! I am currently training for the IPA Pennsylvania State meet on March 3, where I hope to break my current PA state records in the squat and deadlift.