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.