12/31/14 ME Upper

Raw bench vs. doubled minis

  Worked up to 315 x 1

  Missed 335

Floor press

  235 x 5

  235 + 40 lb chain x 5

  235 + 80 lb chain x 5

  235 + 120 lb chain x 5

  235 + 160 lb chain x 5

Dumbbell overhead 110 x 12 x 5

Hammer ISO row 135 x 12 x 3 each arm

Dumbbell front raise 40 x 8 x 5

Monster mini band pull apart x 15 x 5

Side bend holding plate x 12 x 3 each side 

12/29/14 ME Lower

Max effort good morning vs. average bands (140 lbs)
  155 x 5
  245 x 5
  add briefs
  335 x 3
  385 x 3
  425 x 3

Front squat to 12" box
  185 x 5
  225 x 5
  275 x 5 x 3

Low Pulley Row, v-handle
  200 x 12 x 4

GHR
  25 x 8 x 4

Reverse Hyper
  450 x 12 x 4

Toes-to-bar x 6 x 4 (slowly getting better at these)

http://youtu.be/SGix9H1q0GA?list=UUovbswRJDdmfc3pIc1n9Yqgg

12/28/14 DE Upper

Fat bar speed bench vs mini bands

  185 x 3 x 9

Close grip fat bar bench 225 x 20

Ultra wide grip fat bar bench 225 x 20

Band press down w/ small band x 25 x 4

Row 500m(2 min)/1min rest x 3

Late workout after driving home from weekend away. Cut things short but still got some work in.

12/26/14 DE Lower

Safety bar squat + average bands

  385 x 2 x 8

Pin 3 pulls + quadded monster bands 

  325 x 3 x 8

GHR x 12 x 4

Lying leg curl 160 x 12 x 4

ISO leg extension

  70 x 15 x 2

  80 x 12

  90 x 10

Reverse hyper 270 x 20 x 2

Rope crunch 90 x 20 x 2

  

12/24/14 ME Upper

Shirted 3-board press

  455 x 3

  495 x 3

  545 x 3

  585 x 3

Standing power press

  180 x 8/8/8 x 3 ( 8 reps each at 3 handles)

Cable crossover Tricep ext. 45 x 15 x 5

Pull-ups 6 x 5

Dumbbell shrugs 120s x 15 x 4

Band pull aparts w/ monster mini x 15 x 4

Pec deck 120 x 25 x 2

12/22/14 ME Lower

Safety Squat bar squat, low box + 120 lbs chain

  Worked up to 555 x 1

Dumbbell lunges

  70s x 5 x 5

Barbell  rows from pins

  135 x 5

  185 x 5

  225 x 5

  275 x 5

  315 x 5

Arched back good mornings

  135 x 15 x 4

Reverse hyper 450 x 8 x 4

Incline sit-ups 25 behind head x 4 x 10

12/21/14 DE Upper

Speed bench 185 + minis x 3 x 9

Dumbbell military press 80s x 20 x 2

Tate press 60s x 8 x 4
  SS w/ band pressdowns x 20 x 4

Football bar lat pulldowns 170 x 12 x 2 each handle (6 sets total)

Dumbbell side raise 25 x 12 x 5

Rear delts on pec deck 80 x 15 x 3

Hammer Curls 60 x 12 x 2

Spread-eagle sit-ups 15 x 4

12/19/14 DE Lower

Speed squats, week1
    SS Bar + average band - 335 x 2 x 10

Sumo pulls + 300 lbs band tension 315 x 2 x 6 (extended pause between reps)

Upright Row 100 x 12 x 4

GHR 25 x 10 x 4

Reverse Hyper 270 x 15 x 3

Standing band crunch 15 x 3

12/17/14 ME Upper

Raw 2-board press + 80 lbs chain - worked up to 275 x 1 (10 lb PR)

Standing power press: 18 x 6 reps at each handle (3 positions) x 3

Seated overhead rope extension 70 x 15 x 4

Chest supported t-bar row 145 x 12 x 4

Dumbbell shrugs 115s x 15 x 4

Reverse grip curl 95 x 8 x 3

Christmas Carnage Recap & Reflections

So...I fell off the wagon again with work, life, etc. being a little busy lately.

I missed posting the last few weeks of training leading up to RPS Christmas Carnage, but I did compete on December 6th.

Squat: 720, 750, 770

Bench: 525, missed 550 twice at lockout

Deadlift: 635, 665 (5 lb PR), missed 685


So...2 years after my knee surgery I finally managed to go 3 for 3 in the squat. Didn't hit a PR, but I'm happy to finally be on the right track.

I accomplished my main goal and qualified for the XPC Finals...which will be my next meet in March.

 I made a few training changes as well...I went back to the old Westside Circa Max template...the new template calls for a max single 3 weeks out, 80% 2 weeks out and 50% 1 week out. I instead worked up to 80% 3 weeks out for a double, briefs only: followed by 100% 2 weeks out, suit straps down; followed by 50% briefs only for 3 doubles 1 week out. It seemed to work, so I'm going to stick with it.

I struggled with my bench shirt in September and most of my training cycle, but after talking to some people and realizing I was tucking too hard to soon, I was able to fix that and my opener was a smoke show. However, I missed 550 twice at lockout...I've been having some tricep tendon issues in my right arm and I think that was part of the issue. I will also be focusing even more on my top end strength leading up to XPC, as well as looking into a new bench shirt (mine might be spanked).

I was very happy with my deadlift...finally, a PR after almost 5 years! I switched back to sumo for this meet after finding out during training that adding my predator briefs under the T-rex suit I pull in is a good combo for me. Even though I missed 685, I feel confident that 700 is right around the corner. I will continue to pound my mid/upper back with volume as this seemed to work this last training cycle.

So...now it's on to XPC. With only 12 training weeks until the meet, I don't have much time to experiment and I will simply focus on a few things:

    Squat: Focus will be on adding in some ME good mornings and also making my first asssitance
               movement each ME day a heavy, low rep builder...thinking of rotating Zerchers, good
               mornings, lunges and front squats for 5x5s. I am also going to experiment with switching
               back to a Leviathan suit if I can get my hands on one.

    Bench: Focus will be on top-end. All raw ME work will either be off boards/pins or with
                bands/chains. Also, all shirt work will be off 2-3 boards or with reverse bands. Also, I will
                be experimenting with a new shirt.

    Deadlift: No big changes. I feel that the high volume back work this training cycle lead to the PR,
                    so I will be continuing that, as well as doing glute hams every week.

Goals for XPC: My main goal is to total over 2000...I was 2 missed lifts away from that this past meet. I would also like to get my squat back over 800, but it remains to be seen if that will happen. I know I can total over 2 grand even with a high 700 squat. A perfect day would be 800/550/700.
 

12/15/14 ME Lower

First day back after Christmas Carnage...fighting a bad cold but feeling motivated! I have fought hard to qualify for XPC and I'm going to give everything I have every day until the meet.

Decided to see where my conventional deadlift is...I determined after September that the Fusion suit I've been pulling in was just too tight, so I switched back to my old (like 12 years old) single ply Hardcore suit.

Deadlift (conventional w/ suite)...worked up to 775 x 1 (missed 700)
   So a 10 lb PR since the meet (where I pulled sumo)! Not bad...a great start to XPC training!!!!

Zercher pulls (from the floor) 225 x 5 x 5
  Haven't done these in probably 2 years...kicked my ass but in a good way!

Glute ham raise 12 x 3

T-bar row 160 x 12 x 3

Reverse Hyper 270 x 15 x 2

Toes-to-bar 8 x 3

11/17 ME Lower

Accessories only today, due to circa max.

Sled drags, 4 plates, 4 trips 200 feet

T-bar rows 135 x 12 x 4

Glute ham raises 12 x 4

Dimmell deadlifts 225 x 20 x 2

Reverse Hyper 270 x 12 x 4

Standing band crunch w/ med band x 12 x 4

11/16 DE Upper

Speed bench vs monster mini bands

  185 x 3 x 9

Dumbbell military press

  80s x 18 x 2

Incline ez-bar tricep extensions

  105 x 10 x 3

Superset w/ band push downs

  Small x 15 x 3

Hanging green band rows to chest

  5 static holds 10 seconds each

Barbell shrugs

  185 x 25 x 4

Mini band hammer curls 15 x 3

11/14 DE Lower

Circa max week 1

Box Squat vs 350 lb band (strong + med)

  335 x 2

  385 x 2

  425 x 2 

  All sets briefs only, box slightly below parallel

Pin 3 sumo pulls vs quadded monst minis

  365 x 3 x 4

Low cable rows w/ v handle

  200 x 12 x 4

Glute ham raise

  BW x 12 x 4

Reverse hyper 

  360 x 12 x 3

Kneeling high pulley crunch

  200 x 12 x 3

11/12 ME Upper

Reverse green band bench

  Worked up to 505 (20 lb PR)

Dumbbell shoulder press

  95s x 8 x 4

Dumbbell overhead

  110 x 12 x 5

Lat pull down w/ football bar handle

  180 x 12 x 2 each grip (6 sets total)

Dumbbell shrugs 110s x 15 x 4

11/10 ME Lower

Accessories only today, due to circa max starting Friday.


Sled drags, 5 plates, 5 trips 200 feet

T-bar rows 135 x 12 x 5

Glute ham raises 12 x 5

Dimmell deadlifts 225 x 20 x 2

Reverse Hyper 270 x 15 x 4

Standing band crunch w/ small band x 15 x 4

11/9 DE Upper

Fat bar speed bench w/ doubled mini bands
    185 x 3 x 9

Decline dumbbell press
    85s x 20 x 2

Decline dumbbell extensions
    50s x 8 x 4
superset w/ band push-downs
    small band x 15 x 4

Barbell row to chest vs. green bands hanging from power rack
    25 x 4

Dumbbell front raise
    45 x 8 x 4
superset w/ band pull-aparts
    monst. band x 15 x 4

11/7 DE Lower

Speed squat w/ 200lb band tension (strong bands)
    425 x 2 x 6

Sumo speed pulls w/ briefs
    385 x 3
    385 + 1 set chain x 3
    385 + 2 sets chain x 3
    385 + 3 sets chain x 3 x 6

Barbell Row
    225 x 8 x 5

Glute ham raise
    25 x 10 x 4

Reverse Hyper
    270 x 15 x 4

Wide-leg sit-ups in power rack
    15 x 4

10/15 ME Upper

Raw incline press

  Worked up to 335

  245 x 14

DB shoulder press

  80 x 5

  90 x 5

  100 x 5 x 3

Rope overhead extension on incline bench

  75 x 12 x 5

Low pulley row, wide grip

  180 x 10 x 3

Lat pull down behind head

  160 x 10 x 3

Rear delts on pec deck

  80 x 15 x 3

Hammer curls

  45 x 20 x 2

10/13 ME Lower

Raw sumo DL standing on plates

 Worked up to 605 x 1

Good morning

 135 x 20 x 2

Superset

  Leg extension 160 x 12 x 5

  Leg curl 160 x 12 x 5

  Donkey calf 160 x 12 x 5

Reverse hyper

  8 plates x 20 x 2

Wide leg sit-ups

  25 x 20 x 2

10/12 DE Upper

Swiss bar speed bench vs double minis

  185 x 3 x 9

DB bench press

 100s x 15 x 2

DB tricep extensions

  50 x 8 x 4

Superset w/ rope press downs

  60 x 15 x 4

ISO seated hammer row

  3 plates x 10 x 4 each arm

DB side raise

  20 x 12 x 3

Rope low pulley curls

  60 x 12 x 3

11/5 ME Upper

Shirted bench vs double minis

  Worked up to 475 

  * this didn't go as planned, hoped to work up to 500. Form felt off, had trouble touching and something popped in my elbow on last set.

Pin press (pin 20)

  135 x 5

   225 x 5

   315 x 5

   365 x 5

   405 x 5

   425 x 3

One arm tricep push down

  35 x 12 x 4

Face pull 

  110 x 12 x 3

Hammer curl

  55 x 12 x 3

11/3/14 ME Lower

Low box squat w/ safety squat bar (briefs only)
    535 x 1 (20 lb PR)
    565 x 1 (50 lb PR)
    615 x 1 w/ reverse small bands

Sled drags
    5 plates x 200 feet x 5 trips

T-bar Row
    180 x 8 x 5

Stiff-leg deadlifts
    275 x 12 x 3

Reverse Hyper
    180 x 20 x 3

Grappler
    25 x 10 x 3

11/2/14 DE Upper

Dumbbell Bench Press
    95s x 6 x 8

Bench Press
    225 x 15 close grip
    225 x 15 ultra wide grip

Weighted Dips
    90 x 8 x 4

Superset w/ Band Pushdowns
    small band x 15 x 4

Lat pulldown behind head
    160 x 12 x 4

Cable Crossover Shrugs
    115 x 15 x 4

Reverse Grip Curls
    75 x 20 x 3
   

10/31/14 DE Lower

Speed squat w/ strong bands
    385 x 2 x 8

Pin-3 rack pulls w/ quadded monst mini bands
    315 x 3 x 6 (sumo)

Glute ham raise
    25 x 8 x 3
    BW x 18 (AMRAP)

Low Pulley Row
    160 x 12 x 3

Reverse Hyper
    180 x 25 x 2

Standing band crunch
    small x 25 x 2

10/29/14 ME Upper

2-board bench w/ 8 lbs chain

   worked up to 365

Standing overhead press

    135 x 5

    145 x 5

    155 x 5

    165 x 5

    175 x 5

Tricep pushdowns w/ football handle

    110 x 10 x 2 at each grip width (6 sets total)

Hammer seated iso row

    160 x 8 x 5 each arm

Dumbbell side rais

    45 x 8 x 4 each arm

Rear band pull apart

    monst. mini x 15 x 4

10/27/14 ME Lower

Sumo Deadlift
    625 x 1
    675 x 1 (25lb PR)

  *First time pulling in predator brief/T-Rex suit combo

Barbell Row (20 lb jumps till failure)
    135 x 5
    155 x 5
    175 x 5
    195 x 5
    215 x 5
    235 x 5
    255 x 5
    275 x 5

8/31 DE Bench

Swiss bar speed bench + mini bands

  185 x 3 x 9

Dumbbell shoulder press 80s x 18 x 2

Skull crushers 105 x 8 x 3

SS w/ rope press downs 85 x 15 x 3

Behind head lat pull down 160 x 8 x 3

Dumbbell shrugs 100 x 15 x 3

Front plate raise 45 x 15 x 3

SS w/ rear band pull-aparts w/ monst band x 15 x 3

Reverse grip curl 95 x 8 x 3

8/29 Circa Max Week 2

Box squat w/ strong + med bands

Worked up to 415x1 (80% of last week) with suit/straps down

T-bar row 160 x 8 x 3

Belt squat 230 x 8 x 3

ISO leg extension 110 x 12 x 3

ISO standing leg curl 60 x 12 x 3

Reverse hyper 410 x 12 x 3

Rope crunch 165 x 12 x 3

8/27 ME Upper

Shirted bench, worked up to 525 opener to 1-board

*hurt neck/trap during warmups, hopefully better before meet

Close grip bench 255 x 8 x 3

Dumbbell row 100 x 8 x 3

Dumbbell front raise 40 x 8 x 3

Dumbbell side raise 35 x 8 x 3

Dumbbell rear delt raise 30 x 8 x 3

Hammer curl 55 x 8 x 3

8/25 ME lower

Assistance only due to circa max Friday

2 plate sled drag 6 trips 200 ft no rest between trips

T bar row 165 x 12 x 3

Good morning w/ bow bar 195 x 12 x 3

ISO leg extension 110 x 12 x 3

Abductor/adductor 125 x 12 x 3

Reverse hyper 410 x 15 x 3

High pulley crunch 165 x 15 x 3

10/10 DE Lower

Came in and one of my training partners was doing heavy raw squats. Since inhad to wait for him to finish to use the rack I decided to work in

Raw squats, 2 second pause

  425 x 2 x 3

  445 x 2 w/ knee wraps

Safety bar speed squats, 135 band tension 

 325 x 2 x 6

Speed pulls, doubled monst bands 

  315 x 1 x 6

Glute ham raise

25 x 8 x 4

Upright row

  100 x 10 x 4

Reverse hyper

  360 x 20 x 2

Standing band crunch

  Small band x 30 x 2

10/8 ME Upper

Shirted bench vs. doubled small bands

(Adding 200 at top, 100 at chest)

315 x 1 to 3-board

365 x 1 to 2-board

385 x 1 to 1-board

385 x 1

405 x 1

425 miss at top

6-inch rack press (pin 20), close grip

135 x 3

225 x 3

275 x 3

315 x 3

365 x 3

405 x 3

Football bar tricep push down

80 x 10 x 2 @ each grip (6 sets total)

Football bar lat pull down

180 x 10 x 2 @ each grip (6 sets total)

Shrugs on chest supported t-bar row

160 x 10 x 2

Pec deck fly

80 x 30 x 2

Hammer curls

40s x 20 x 2

10/7 GPP

Row 5k meters

10/6 ME Lower

Bow bar squat

 Bar x 10

 145 x 5

 235 x 3

 285 x 2

 325 x 1

 375 x 1

 415 x 1

 465 x 1

 505 x 1 briefs

 555 x 1

 605 x 1

 645 miss

 Add reverse small bands

 645 x 1

Concentric good mornings

 275 x 5 x 5

T-bar row

 205 x 5 x 5

Dumbbell lunges

 85s x 8 x 3

Reverse hyper

  8 plates x 12 x 3

Wide leg sit ups in power rack

  16 med ball x 12 x 3

10/5 DE Upper

Speed bench vs doubled minis

  185 x 3 x 9

Dumbbell shoulder press 80s x 15 x 2

Skull crusher 115 x 8 x 3

 SS w/ small band press down x 20 x 3

Close grip lat pull down 180 x 12 x 3

Side dumbbell raise (ISO) 20 x 12 x 3 

10/3 DE Lower

Safety bar box squat vs avg band

  295 x 2 x 12

Pin 3 rack pulls vs quadded monst bands

  315 x 3 x 6

Low pulley rows v handle 210 x 12 x 4

Pull thrus 75 x 12 x 4

Reverse hyper 8 plates x 15 x 3

Kneeling high pulley crunch 80 x 15 x 3

10/2 Cardio & GPP

Trying to do more cardio, bought a body fat analyzer and found I'm at 18.5%. I feel I'm at my best between 10-15%, optimal right around 12%. So current goal is to be at 15% by next meet (Christmas Carnage), stretch goal is 12% early next year.

Ran 2 miles

120 reps core

  30 hanging leg raises

  30 45deg hyper extensions

  30 inclined sit-ups

  30 med ball twists

Wrist roller 20lbs x 2 sets

10/1 ME Upper

Pin press 2.5in off chest

  Worked up to 375 x 1

Standing overhead barbell press

  155 x 6 x 4

Dumbbell overhead tri extension

  95 x 12 x 5

Chest supported row

  160 x 6 x 4

Barbell shrugs 315 x 6 x 4

SS w/ band rear delts monst mini x 15 x 4

Hammer curls 60s x 8 x 3

9/30 Cardio & GPP

Leg extension 2 plates x 15 x 3

Kettlebell swing 2 pood x 15 x 3

5000m row (23 mins)

9/29 ME Lower

Pin pull, pin 4

  Worked up to 605 x 3

  655 x 1

  695 x 1

Front squat to 10" box

  225 x 6 x 2

  245 x 6 x 2

Stiff leg deadlift

  315 x 6 x 4

  *note: didn't feel good for low reps, 

    in future stick to high reps

T-bar row 4 plates x 6 x 4

Reverse hyper 10 plates x 12 x 3

Suitcase deadlift 135 x 6 x 3 each side

9/28 DE Upper

Speed bench 

  185 + doubled minis x 3 x 9

Bodyweight dips x 20 x 2

Skull crusher w/ doubled minis anchored behind bench 65 x 8 x 3

Superset w/ band press downs 

  Small x 15 x 4

Strait arm press down 70 x 12 x 3

EZ bar curl to overhead press

  75 x 12 x 3

9/26 DE Lower

Strength speed wave week + 550 lb band tension

  155 x 2

  245 x 2

  295 x 2

  335 x 1 (10 lb PR)

  355 x 1 (30 lb PR)

Speed pulls , 2" deficit

  385 x 1

  385 + 40 lbs chain x 1

  385 + 80 lbs chain x 1

  385 + 120 lbs chain x 1 x 6

Upright row

  80 x 12 x 3

Glute ham raise

  Holding 10 lb med ball x 12 x 3

Lever hack squat machine 

  Plates +quarters  x 12 x 3

Reverse hyper 

  6 plates + quarters x 20 x 2

Standing band crunch

  Small x 20 x 2

  

9/24 ME Upper

3 board press + doubled monst minis

  Worked up to 375 x 1

Dumbbell shoulder press

  85 x 6 x 4

Tricep pushdown

  110 x 8 x 5

Hammer seated row

  540 x 6 x 4

Front delt raise lying on incline bench

   50 x 6 x 4

Rear delt on pec deck

  100 x 12 x 2

Hammer curl

  60 x 6 x 4

9/19 DE Lower

Strength speed wave, week 1

Strait bar to parallel box + 550 band

  155 x 2

  205 x 2

  245 x 2

Rack pulls, pin3 + quadded mini bands

  315 x 5 x 3

T-bar rows 4 plates x 8 x 3

Reverse hyper 6 plates x 15 x 3

Standing band crunch

  Small band x 15 x 3

9/17 ME Upper

Ultra wide grip bench, 6 rep max

  Worked up to 335 x 6

Dumbbell military press 85 x 8 x 3

Tricep press down 100 x 8 x 3

Chest supported row 2 plates x 8 x 3

Barbell shrugs 315 x 8 x 3

Hammer curl 60 x 8 x 3

9/14 RPS Supreme Iron Warrior Meet

This was by far the worst meet of my career...nothing went right.

Had a stressful week at work, which I believe really took a toll on my CNS.

I really struggled to make weight, even though my pre-cut weight was only 229 (usually I'm closer to 235). Morning of weigh ins I woke up at 221.8, and after 40 mins in a hot shower and a cup full of spit I weighed in at 220.4. Usually, I am 219 point something.

Day of the meet I felt ok but not very energetic. The room was cold and I couldn't seem to get my blood pumping and my gear felt a little loose.

Nevertheless, squat warmups went well and I hit depth on my 720 opener with relative ease. The platform consisted of carpet on top of rubber mats on top of carpet, which felt wobbly to me (and some other lifters I spoke to). So 720 was a good lift but a bit slow and not as easy as it should have felt. Jumped to 760 for 2nd and missed it...I hit depth but then pitched forward coming out of the hole and the weight felt like a ton. Tool 760 again for a 3rd and missed it again...this lift went wrong right from the start, I had to re set twice and by the time I untracked the weight my calves were screaming. I was really disappointed since my training numbers were all good and indicated I should be good for around 800.

As I started warming up for the bench, I felt just beat, as if I just finished a marathon. I made it thru warmups and hit everything, but I didn't feel strong and my muscles felt like they weren't listening toy brain. I stepped on the platform for my 525 opener and missed it. I felt like I couldn't get tight in the shirt, my last weren't firing and I didn't have any push from the bottom...not to mention I missed all my technical queues. 2nd attempt I managed to get 525, but it felt way too hard. My goal was no less than a 5 lb PR, so I took 550 for my third. Again, I felt like I had no energy to push, but I still almost managed to get it, just barely missing at the top after a long grinding fight (couldn't lock my right arm).

By now, I realized my chance at hitting the 1925 total I needed to qualify for XPC was all but gone. I felt nauseous and extremely low on energy. I got through deadlift warmups ok, everyone thought they looked good but I felt like I was fighting for my life the whole time. Stepped onto the platform and nailed my 635 opener. My goal was a 5 lb pr, so I called for 665 even though I felt like I had nothing left. I stepped on the platform and pulled with all I had left...after fighting for what seemed like an eternity, I set it down...no lift, I got my shoulders back but in doing so my knees unlocked and I couldn't straighten them. I passed on my third.

So there it is ...1880 total, 45 lbs shy of the qualifying total I needed.

I can only chalk this one up to stress frying my CNS, and possibly bad effects from a new test booster I tried this training cycle. This was the second meet if deadlifted in an Inzer Fusion, and I thins the suit is so rigid and tight that it's altering my deadlift form and messing me up. Next meet I will switch back to my Hardcore suit or possible a MaxDL.

9/9 GPP

Stationary cycle 20 mins

100 reps abs, various 

9/8 ME Lower

Meet week deload, light assistance only

Sled drag, 2 plates, 6 trips 120 feet down and back forward, no rest, followed by 2 trips down and back walking backwards

Pull thrus 90 x 20 x 2

Seated row, close handle, 130 x 20 x 2

Leg extension 150 x 20 x 2

Seated leg curl 140 x 20 x 2

Abductor/adductor 125 x 20 x 1

Reverse hyper 360 x 20 x 2

Kneeling band crunch, avg. band x 20 x 2

9/7 DE Upper

Speed bench 185 + minis x 3 x 6

Incline dumbbell press 80s x 20 x 2

Tricep press down small band x 20 x 2

Wide grip lat pull down 160 x 20 x 2

Dumbbell side raise 20s x 20 x 2

Band rear delts mini x 20 x 2

Rope low pulley curl 70 x 20 x 2

9/3 ME Upper

Floor press

  Worked up to 365 easy single (~80%)

Tate press 50 x 12 x 2

Lat pull down w/ Swiss handle

  12 reps at each grip (3 grips)

Dumbbell front raise 35s x 12 x 2

Dumbbell side raise 30s x 12 x 2

Dumbbell rear delt raise 30s x 12 x 2

Reverse grip curl 95 x 12 x 2

9/1 ME Lower

Dead lift - worked up to opener in suit 635 x 1

*handled weight fine but had trouble getting to bar in suit, straps very right causing back to round. Will try hiking crotch up higher at meet.

Dimmel dead lift 225 x 20 x 2

T-bar row 115 x 12 x 2

Leg extension 150 x 12 x 2

Seated leg curl 140 x 12 x 2

Abductor/adductor - 125 x 12 x 2

Reverse hyper 360 x 20 x 2

Band seated crunch x 20 x 2

9/22 ME Lower

Safety bar low box squat

 Worked up to 515 x 1

 Added reverse small bands 565 x 1

Wide stance arches back goodmornings

  245 x 6 x 3

  255 x 6 x 1

Dumbbell lunges 70s x 6 x 4

Barbell row 

  225 x 6 x 2

  235 x 6 x 1

  245 x 6 x 1

Reverse hyper

  10 plates x 8 x 4

Barbell grappler 

  1 plate x 8 x 4

9/5 Circa Max Week 3

Worked up to 295 x 1 raw to box

Speed pulls 2" deficit

  405 x 1

  405 + 1 set chains x 1

  405 + 2 sets chains x 1

  405 + 3 sets chains x 1

T bar row 140 x 20 x 2

Leg extension 150 x 20 x 2

Seated leg curl 140 x 20 x 2

Reverse hyper 360 x 20 x 2

Rope crunch 165 x 20 x 2

8/22 Circa Max

Circa Max week 1

Blue + green bands (350 @ top)

Worked up to 335 briefs only

Added suit straps down

385

425

475

515 miss

515 2nd attempt (10 lb PR)

Speed pulls 

  385+ 3 sets chain for 6 singles

Pull thrus 165 x 15 x 2

Leg extension 100 x 15 x 2

Upright rows (low pulley) 145 x 8 x 3

Reverse hyper 320 x 15 x 3

Hanging leg raises 12 x 3

8/24 DE Upper

Fat bar speed bench

  185+double minis x 3 x 8

Dumbbell incline 85s x 20 x 2

Tricep bar overhead extension

  95 x 8 x 3

SS/ with small band push downs x 15 x 3

Underhand grip lat pull downs

  180 x 8 x 3

Dumbbell shrugs 95s x 15 x 3

Band rear delts w/ monst mini x 15 x 3

Reverse grip curls 105 x 8 x 3

8/20 ME Upper

Reverse band bench (taking off 65 at chest)

  Worked up to 445

Floor press 235

  1 set chains x 8

  2 sets chains x 8

  3 sets chains x 8

Tricep press down 225 x 8 x 3

Hammer seated row 3 plates x 8 x 3

Shrugs 315 x 8 x 3

Side dumbbell raise 25 x 8 x 2

  (Lite, got adjusted today)

Hammer curl 55 x8 x 3

8/18 ME Lower

Deload prior to circa max

Sled pulls w/ 3 plate 6 trips 200 feet

ISO leg extension 100 x 12 x 2

Seated leg curl 140 x 12 x 2

Abductor/adductor superset 125 x 12 x 2

Reverse hyper 320 x 12 x 2

Rope crunch 165 x 12 x 2

8/17 DE Upper

Dumbbell press 90s x 6 x 8

Bench press 

  225 x 15 close grip

  225 x 15 wide grip

Low pulley tricep extension 

  100 x 8 x 3

Superset w/ band press downs

   Light band x 15 x 3

Dumbbell shrugs 95s x 15 x 3

Band rear delt pull aparts

  Monst. Mini x 15 x 3

Reverse grip curls 85 x 8 x 3

Wrist roller 15 lbs 

8/15 DE Upper

Speed squats

  445 + 160 lbs chain x 2 x 6

Pull thrus 165 x 12 x 2

Low pulley rows 200 x 12 x 2 (close v)

ISO leg extensions 100 x 12 x 2

Reverse hyper 270 x 20 x 2

Ab wheel x 20 x 2

8/11 ME Lower

Squats, suit straps down, worked up to 715
Added reverse monst. mini bands, 765 x 1 & 805 x 1
note: had issue with suit binding up, all sets were about 1/2" above parallel

Barbell rows 225 x 8 x 3

Good mornings 225 x 8 x 3

Iso Leg Extensions 120 x 8 x 3

Reverse Hyper 360 x 15 x 3

Barbell sit-up 75 x 8 x 3

8/13 ME Upper

Shirted 3-board bench, worked up to 555 x 3

Barbell shrugs 315 x 8 x 3

Dumbbell front raises 45s x 8 x 3

Band press-down monst. mini x 100 reps

NOTE: Returned late from business trip, started workout late & had to reduce assistance accordingly

8/8 DE lower

Speed squat w/ 160 lbs chain

  405 x 2 x 8

Ultra wide sumo stiff leg DL

  395 + 40 lbs chain x 3

  395 + 80 lbs chain x 3

  395 + 120lbs chain x 3 x 6

Glute ham raise w/ monst mini band

  8 reps x 3 sets

Trap bar shrugs 250 x 8 x 3

Reverse hyper 360 x 15 x 3

Kneeling high pulley crunch 165 x 15 x 3

8/6 ME Upper

Swiss bar bench

  Worked up to 315 single

Floor press

  225 + 1 set chains x 8

  225 + 2 sets chain x 8

  225 + 3 sets chain x 8

Overhead dumbbell extension

  90 x 15 x 4

Low pulley row 200 x 8 x 3 (med handle)

Dumbbell shrugs 110s x 15 x 4

Dumbbell front raise 40s x 8 x 3

 SS w/ band pull-a parts x 8 x 3

Hammer curls 50s x 8 x 3

  

8/4 ME Lower

Sumo dead lift off 3" blocks

  worked up to 675 w/ just briefs 

T-bar row 4 plates x 8 x 3

Reverse hyper 410 x 15 x 4

Dumbbell lunge 70s x 8 x 3

Backward sled drag 

 3 plates for 4 trips 100 feet down & back

Hanging leg raises x 8 x 3

8/1 Dynamic Lower

Speed squat 

  365 + 160lbs chain x 2 x 10

Deadlift 315 x 30 reps (rep Max)

ISO leg extension

  110 x 12 x 4

Superset with seated leg curl

  130 x 12 x 4

Reverse hyper

  6 plates x 20 x 2

Band crunch (kneeling)

  green band x 20 x 2

7/30 ME Upper

Shirted bench w/ reverse green bands

  Worked up to 625 (20 lb PR)

7/28 ME Lower

Cambered bar box squat

  Worked up to 685 briefs only (20 lb PR)

  (attempted 725 but missed)

6/21 Dynamic Effort Upper

Speed bench

  185 + monster minis x 3 x 8

Incline dumbbell press

  80s x 20 reps

Dips w/ chain over shoulders x 20 reps 

Band tricep press down x 20 reps

Underhand grip lat pull down

  130 x 20 reps

Side dumbbell lateral raise

  20s x 20 reps

One arm DB preacher curl

  20 x 20 reps each arm

6/20 Dynamic Effort Lower

Bow bar box squat

  385 + strong bands x 2 x 8

2" deficit speed pulls

  275 + 2 chains

  275 + 4 chains

  275 + 6 chains x 6 singles

Upright row

  90 x 12 x 4

Glute ham raise, 4 sets of 15 reps

ISO quad extensions 4 sets of 15

Reverse hyper 

  270 x 20 x 3

Incline sit-up

  24 x 20 x 3

8/3 Dynamic Upper

Speed bench 

  185 + monst mini x 3 x 8

225 x 15 close grip followed by 15 wide

Tricep press down

  110 x 8 x 3

Dips 2 sets 20 reps

Underhand grip lat pull down

  180 x 8 x 3

Side dumbbell raise

  25 x 8 x 3

Bus drivers w/ 45lb plate x 8 x 3

Forearm work w/ IronArms x 20 each way

6/18 Max Effort Upper

Incline bench

  185 x 12 x 3

Flat bench

  185 x 12 x 3

Decline bench 

  185 x 12 x 3

One arm tricep press down

  45 x 15 x 6

Lat pull down, behind head

  120 x 15 x 4

Dumbbell shrugs

  80 x 15 x 4

Band pull-a parts

  Monster mini x 15 x 4

Reverse grip curl

  55 x 15 x 4

Preacher curl (machine)

  20 x 15 x 4

6/16 Max effort lower

Below parallel box squat with average bands

  Worked up to 325 x 3

  Worked up to 375x1

Snatch grip deadlift

  275 x 6 x 4

T-bar row

  115 x 8 x 4

Hack squat

  4 plates + 80 lbs chain x 15 x 4

Reverse hyper

  270x 15 x 4

Rope crunch

  165 x 15 x 4

6/13 DE Lower

Cambered bar box squat

  445 + 130 lbs chain x 2 x 8

Ultra-wide sumo pulls

  275 + 120lbs chain x 3 x 6

Seated cable row

  150 x 15 x 4

Cable pull thru

  120 x 15 x 4

Leg extension

  150 x 15 x 4

Reverse hyper 

  230 x 15 x 4

4/18/14 Max Effort Upper

Low pin press - worked up to 335

Pec deck - 120 x 20 x 1

Dips w/ 20 lbs chain x 20 x 1

Tricep push down - 135 x 20 x 1

Lat pull down (behind head) 130 x 20 x 1

Dumbbell shoulder press - 50 x 20 x 1

Front plate raise - 45 x 20 x 1

Rear band delts - monst mini x 20 x 1

Preacher curl ( plate loaded ) - 50 x 20 x 1

1 mile run

1/3/14 Max Effort

Deadlift off 4.5 inch blocks (simulate hummer tire bar height)

  675 x 1

  705 x 1

  725 x 1

(Conventional with single ply Inzer Fusion suit)

Brandon bar pause squats (2 second pause)

  225 x 5

  275 x 5

  315 x 5 x 3

Brandon bar good morning - 225 x 8 x 3

Barbell row - 225 x 8 x 3

Band crunch - small band x 25 x 2

1/2/14 Dynamic Effort

Brandon bar speed bench w/ double minis - 185 x 3 x 9

Incline dumbbell press w/ fat grips - 85 x 15 x 2

Skull crusher - 125 x 6 x 3

Dips w/ mini band - 20 x 2

Reverse grip lat pull down - 180 x 6 x 3

Inverted kettlebell military press - 16 kg x 6 x 3

Band rear delt - monst mini x 20 x 2

Kettlebell curls - 16kg x 6 x 3

1/1/14 Cardio / GPP

Dot drill for warmup

Row 2000 meters 

Run 1 mile

12/30/13 Dynamic Effort

Brandon bar squats w/ 3 sets chain - 305 x 2 x 8 ( note that this is week 3 of a 3-week wave)

Speed pulls from 2" deficit - 365 + 3 sets chain for 6 singles

Glute ham raise - bw x 15 x 2

T-bar row - 180 x 6 x 3

12/29/13 Max Effort

Brandon bar bench press - worked up to a single with 385

Cambered bar bench press - 245 x 6 x 4

Inclined Tate press - 60 x 6 x 3

Band press down - small band x 20 x 2

Dumbbell row - 90 x 6 x 3

Barbell shrugs - 275 x 6 x 3

Dumbbell front/side/rear/press shoulder circuit - 20 x 6 x 3

Hammer curl - 45 x 6 x 3

12/27/13 Max Effort

 Box squats with Brandon bar (fat bar) - worked up to 455 x 3

Sumo rack pulls w/ quaded monster mini bands - 315 x 3 x 5

Brandon bar good mornings - 225 x 6 x 3

Reverse hyper - 180 x 25 x 2

Iso Leg extensions - 45 x 12 x 2

Band crunch - small band x 25 x 2

2013 Summary

So I got pretty busy at the end of the year, and sort of fell off the waggon with my log.

I made my comeback as planned at Christmas Carnage. Weighed in at 219.6. Attempts went as follows:

Squat:

  - 725 called for depth. Suit felt fine so decided to add weight

  - 735 miss, lost my ballance somehow

  - 735 good lift

Bench:

  - 525 good lift

  - 545 good lift (20 lb PR)

  - 565 miss, couldn't lock out left arm (it was close)

Deadlift:

  - 625 good lift

  - 650 good lift (not a PR, but best pull in 2 years)

  - 675 missed at knees ( probably too big a jump for 3rd, but trying for record)

So the squat was a little rough. Training and warm ups went good, so not really sure what happened. 

I changed my pre meet squat cycle. Instead of doing a circa max phase with bands, I did high volume (10-12 sets) speed work with 3 sets of chains.