12/24 DE lower

Safety bar speed squat + average bands, raw (week 1, 50%)

  245 X 2 X 12

Rack pulls, pin 3, + quad mini bands

  315 X 3 X 10

GHR

  25 X 8 X 5

Iso leg extension

  70 X 15 X 5 each leg

Upright cable row

  75 X 15 X 5

Reverse hyper

  320 X 20 X 5

Spread eagle sit ups X 20 X 5

12/23 ME Upper

Pin press (3-board height)

  135 X 10

  225 X 5

  315 X 3

  365 X 1

  405 X 1

  455 X 1

  475 X 1

Close grip bench, feet elevated, + doubled mini bands

  135 X 12

  185 X 12

  225 X 8 X 3

Tate press

  45s X 12 

  55s X 10

  65s X 8 X 3

Seated hammer row, one arm at a time

  115 X 12 each arm

  160 X 10 each arm

  180 X 8 X 3 each arm

Front plate raise

  45 X 15 X 3

Face pull

  80 X 15 X 3

Dumbbell hammer curl

  40s X 12 X 4

12/21 ME Lower

Cambered bar squat + 120 lbs chain ( belt and knee sleeves only)

  155 X 5

  245 X 3

  335 X 2

  425 X 1

  475 X 1

  495 X 1

Front squat

  135 X 12

  185 X 10

  225 X 8 X 3

Dumbbell row

  80 X 12

  90 X 10

  100 X 8 X 3

Dumbbell Romanian deadlift

  75s X 20 X 5

Reverse hyper

  450 X 12 X 4

Kneeling rope crunch

  80 X 12 X 4

12/20 DE Upper

Dumbbell bench press

  90s x 6 x 8

Band tricep overhead extension

  Doubled monster mini x 20 x 5

Lat pull down, medium grip

  170 x 12 x 5

Dumbbell shrugs

  95s x 20 x 5

Blast strap face pulls

  Body weight x 20 x 5

Reverse grip curls

  75 x 12 x 5

Hanging leg raise

  20 x 5

12/18 DE Lower

Speed Squat, bow bar + average bands week 3 (60%)
  325 x 2 x 6

  375 x 2 x 1

  415 x 2 x 1

Speed pulls + 80 lbs chain
  335 x 1 x 8

One-leg leg extension

  90 x 12 x 3 each leg

Pull-thru
  75 x 12 x 3

Low pulley row, v-grip

  180 x 12 x 3

Reverse Hyper
  270 x 25 x 4

Spread eagle sit-up
  bw x 25 x 4

12/16 ME Upper (Deload)

Rope pressdown
 80 X 15 X 5

Pec deck fly
  160 x 12 x 4

Chest supported T-bar row
  135 x 12 x 5

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 15 x 3

Dumbbell curls
  30 x 12 x 3

12/14 ME Lower (Deload)

Deload week

Leg press
  450 x 12 x 5

Lying leg curl
  180 x 15 x 3

Leg Extension
  135 x 15 x 3

Seated cable row, v-grip
  180 x 12 x 5

Reverse Hyper
  320 x 20 x 3

Spread-eagle sit-ups
  bodyweight x 20 x 3

12/13 ME Upper

Fat Bar Speed Bench + doubled mini bands
  185 x 3 x 9

Fat Bar Bench Press
  225 x 20 x 1 close grip
  225 x 20 x 1 ultra-wide grip

Band tricep pushdown
  doubled monster mini band x 15 x 5

Lat pulldown, medium grip
  160 x 12 x 5

Dumbbell Shrugs
  95 x 20 x 5

Face Pulls w/ Blast Straps
  bodyweight x 20 x 3

Standing EZ bar curls
  75 x 12 x 5

Seated Leg Raises
  15 x 5

12/11 DE Upper

Speed Squat, bow bar + average bands week 2 (55%)
  285 x 2 x 10

Speed pulls + 200 lbs band tension
  315 x 1 x 8

GHR
  25 x 12 x 5

Upright cable row
  70 x 12 x 5

Pull thrus
  70 x 15 x 5

Reverse Hyper
  270 x 25 x 4

Spread eagle sit-up
  bw x 25 x 4

12/9 ME Upper

Bench press + doubled monster minis + 80 lbs chain

add bands

45 x 10
135 x 5
 add chains
135 x 5
185 x 3
225 x 1
255 x 1
275 x 1
300 x 1
315 miss

Standing power press

 230 x 6/6/6 x 4 (6 reps each at 3 handles)

Single arm lying tricep extension
  40 X 12 X 5

Pec deck fly
  160 x 12 x 4

Chest supported T-bar row
  135 x 12 x 5

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 15 x 3

Dumbbell curls
  30 x 12 x 3

12/7 ME Lower

First heavy deadlift since bicep surgery 11 weeks ago

Raw Sumo Deadlift
  245 x 5
  335 x 3
  445 x 2
  535 x 1
  585 x 1
  625 x 1
  675 miss, pulled to knees but couldn't lock it out

Plate loaded front squat/hack squat
  180 x 12 x 2
  270 x 10
  360 x 8
  450 x 6

Sled drags
  3 plates, 5 trips forward
  3 plates, 5 trips backwards

Pendlay row
  155 x 10 x 5

Reverse hyper
  270 x 15
  360 x 12
  450 x 10 x 3

Leg extension (rehab)
  45 x 25 x 4

Standing band crunch
  small band x 25 x 4

12/4 DE Lower

Quick workout due to heading to Allentown to support other team members at RPS Christmas Carnage.

Speed Squat, bow bar + average bands week 2 (55%)
  295 x 2 x 10

Speed pulls + 200 lbs band tension
  225 x 1 x 8

GHR
  bw x 15 x 3

Upright cable row
  60 x 15 x 3

Reverse Hyper
  270 x 25 x 2

Spread eagle sit-up
  bw x 25 x 2

12/2 ME Upper

Bow bar press

  55 x 10
  145 x 5
  195 x 5
  235 x 3
  285 x 1
  325 x 1
  375 x 1
  405 x 1
  425 miss
  

Close grip floor press

  255 x 5

  255 + 1 set chains x 5
  255 x 2 sets chains x 5
  255 x 3 sets chains x 5
  255 x 4 sets chains x 5

Tricep pressdown, supra bar attachment
  100 X 12 X 5

Pec deck fly
  160 x 12 x 5

Low pulley row, multi grip handle

  200 X 12 X 6 (2 sets at each grip)

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 12 x 3

Dumbbell preacher curl

  20 X 12 X 3

Dumbbell hammer curl
  35 x 12 x 3

12/1 GPP

20 min stationary cycle

Stiff-leg deadlift
  135 x 15 x 3

Hanging leg raise
  20 x 3

11/30 ME Lower

SS Bar Squat, Raw w/ sleeves
  65 x 5
  155 x 5
  245 x 3
  335 x 2
  425 x 1
  475 x 1
  525 miss

Bad squat night, everything felt off. Raw squats will all be with sleeves only for awhile, no knee wraps, potentially doing a raw meet in March.


Plate loaded hack squat
  360 x 8 x 5

T-bar row
  160 x 12 x 5

Circuit, 3 times thru:
   1. Leg extension 135 x 20
   2. Lying leg curl 135 x 20
   3. Abductor 110 x 20
   4. Adductor 110 x 30

Reverse Hyper
  360 x 20 x 4

Spread-eagle sit-ups
  bw x 20 x 4

11/29 DE Upper

Speed bench + doubled mini bands
  185 x 3 x 9

Dumbbell incline press
  90s x 20 x 2

Close-grip push-ups, hands on medicine ball
  20 x 5

Lat pulldown, ultra-wide grip
  150 x 15 x 5

Dumbbell shrugs
  105s x 20 x 5

Band pull-aparts for rear delts
  mini band x 20 x 5

Seated concentration curls
  20s x 15 x 5
  superset w/ band elbow traction, 30 second sets

11/25 ME Bench

Floor press, 2 RM

  135 X 10

   225 X 5

  275 X 2

  315 X 2

  365 X 2

  405 X 2

Close grip bench, feet on bench, + doubled super mini bands

  185 X 6 X 3

  205 X 6

  225 X 6

Rope tricep overhead

  50 X 25 X 4

Low pulley row, multi grip handle

  160 X 20 X 6 (2 sets at each grip)

Seated dumbbell cleans

  25 X 15 X 3

Dumbbell preacher curl

  15 X 12 X 5

11/24 GPP

30 minutes treadmill, walk 5 min/jog 5 min

Iron arms 20 X 3

Leg raises 20 X 5

11/23 ME Lower

SS Bar Good Morning, 3 RM
  155 x 5
  205 x 3
  245 x 3
  295 x 3
  335 x 3
  385 x 3
  435 x 3 (10 lb PR)

Hack Squat
  320 x 8 x 5

Reverse Hyper
  320 x 25 x 4

T-bar row
  135 x 12 x 5

Sled drag 200 feet
  180 x 6 trips

Spread-eagle sit-ups
  bw x 20 x 5

11/22 DE Upper

Speed bench + doubled minis
  185 x 3 x 9

Bench Press
  225 x 20 close grip
  225 x 20 ultra-wide grip

Lying dumbbell tricep extension
  60s x 8 x 4
  superset w/ band pushdowns x 25 x 4

Lat pulldown, multi-grip bar
  150 x 12 x 6 (2 sets at each of 3 grips)

Dumbbell shrugs
  100s x 25 x 4

Face pulls
  80 x 12 x 4

Concentration curls
  15 x 12 x 4

Standing low pulley curls
  35 x 12 x 4

11/20 DE Lower

Speed Squat, SS bar + average bands (w/ briefs) week 2 (55%)
  385 x 2 x 10

Reverse Hyper
  270 x 25 x 2

Leg Extension
  115 x 25 x 2

Upright cable row
  50 x 25 x 2

Spread eagle sit-up
  bw x 25 x 2

11/18 ME Upper

First bench session since bicep surgery 8 weeks ago. Probably went heavier than I should have, but I felt pretty good...

Close-grip 3-board press
  135 x 5
  225 x 3
  275 x 3
  315 x 3
  365 x 3
  405 x 3
  455 x 2, failed after 2

1-arm tricep pressdown
  40 x 12 x 4 each arm

Chest-supported t-bar row
  115 x 12 x 4

Seated dumbbell cleans
  35s x 12 x 4

Dumbbell preacher curl (dr.'s orders I should only progress these 5-10 lbs a week)
  10 x 12 x 4

Medicine ball ab twist
  12 x 25 x 4

11/17 GPP

Stationary bike 20 mins

Stiff leg deadlift
 135 x 12 x 5

Lat pull down med grip
 130 x 12 x 3

Hanging leg raise
 20 x 3

Iron arms wrist
 20 x 3

11/16 ME Lower

Box squat + average bands (+150)
  65 x 4
  155 x 4
  245 x 3
  335 x 1
  425 x 1
  add briefs
  515 x 1
  565 x 1
  605 x 1
  655 x 1

Reverse Hyper
  360 x 20 x 5
 
Low cable row
  140 x 12 x 5

Band leg curl
  super mini x 20 x 5

Seated leg raise
  bw x 25 x 2

11/15 DE Upper

8 weeks since bicep surgery, first unrestricted upper body training


Speed bench + 80 lbs chain
  135 x 3 x 9

Dumbbell tricep extensions
  45s x 10 x 4

superset w/ band pushdowns
  super mini x 25 x 4

Wide-grip lat pulldown
  125 x 15 x 4

Front plate raise
  45 x 15 x 4

Band face pulls
  monster mini x 15 x 4

11/13 DE Lower

Speed Squat, SS bar + average bands (w/ briefs) week 1 (50%)
  335 x 2 x 12

Reverse Hyper
  360 x 20 x 2

Leg Extension
  160 x 20 x 2

Leg Curl
  135 x 20 x 2

Seated Calf Raise
  140 x 20 x 2

Spread eagle sit-up
  bw x 25 x 2

11/6 DE Lower

Speed squat, cambered bar + 120 lbs chain, parallel box, week 3 (60%)
  335 x 2 x 8

GHR
  bw x 12 x 5

Backward sled drag 200 ft

  135 x 5 trips

Pullover machine
  120 x 20 x 5

Band Good morning
  strong band x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

11/4 ME Upper

Strive machine bench
  180 x 12 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  160 x 12 x 5

Lateral raise machine
  70 x 25 x 4

Shrugs on standing calf raise
  160 x 25 x 4

Incline Sit-ups
  bw x 25 x 4


*bicep therapy, started today after 2nd post op, performed 3 times daily

  dumbbell curl
   5 x 50 x 1

  dumbbel wrist rotation
  5 x 50 x 1

11/2 ME Lower

Cambered Bar Good Morning, 3 RM
  65 x 5
  155 x 5
  245 x 3
  295 x 3
  335 x 3
  385 x 3
  425 x 3

Hack Squat
  320 x 8 x 5

Sled drag 200 feet
  205 x 6 trips

Seated Pullover Machine
  160 x 12 x 5

Band Leg Curl
  Super Mini x 20 x 5

Bench leg raises
  bw x 20 x 5


*daily bicep therapy,  3 times daily
  dumbbell curl
   5 x 50 x 1

 dumbbel wrist rotation
  5 x 50 x 1

11/1 DE Upper

Plate loaded machine bench
  180 x 12 x 6

Rope pressdown (limited ROM due to elbow brace on left arm)
  60 x 20 x 5

Pullover machine
  120 x 20 x 5

Machine lateral raise
  70 x 25 x 4

Shrugs on standing calf machine
  160 x 25 x 4

Incline sit-ups
  bw x 25 x 4

10/31 GPP

30 minutes cardio, 5 min walk/5 min jog

10/29 DE Lower

Speed squat, cambered bar + 120 lbs chain, parallel box, week 2 (55%)
  305 x 2 x 12

GHR
  bw x 12 x 5

Backward sled drag 200 ft

  135 x 5 trips

Pullover machine
  120 x 20 x 5

Band Good morning
  strong band x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

10/28 ME Upper

Strive machine bench
  180 x 12 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  160 x 12 x 5

Lateral raise machine
  70 x 25 x 4

Shrugs on standing calf raise
  160 x 25 x 4

Incline Sit-ups
  bw x 25 x 4


*bicep therapy, started today after 2nd post op, performed 3 times daily

  dumbbell curl
   5 x 50 x 1

  dumbbel wrist rotation
  5 x 50 x 1

10/26 ME Lower

Cambered Bar Chain-Suspended Good Morning
  65 x 5
  155 x 5
  245 x 3
  295 x 3
  335 x 3
  385 x 3
  425 x 3
  475 x 3 (50 lb PR)

Hack Squat
  320 x 6 x 5

Sled drag 200 feet
  180 x 6 trips

Seated Pullover Machine
  160 x 12 x 5

Band Leg Curl
  Super Mini x 20 x 5

Spread-eagle sit-ups
  bw x 20 x 5


*daily bicep therapy,  3 times daily
  dumbbell curl
   5 x 50 x 1

 dumbbel wrist rotation
  5 x 50 x 1

10/22 DE Lower

Speed squat, cambered bar + 120 lbs chain, parallel box
  245 x 2 x 12

GHR
  bw x 12 x 5

Backward sled drag 200 ft

  135 x 4 trips

Pullover machine
  120 x 20 x 5

Band Good morning
  strong band x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

10/21 ME Upper

Strive machine bench
  140 x 15 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  160 x 12 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf raise
  160 x 20 x 5

Incline Sit-ups
  bw x 20 x 5


*bicep therapy, started today after 2nd post op, performed 3 times daily

  dumbbell curl
   5 x 25 x 1

  dumbbel wrist rotation
  5 x 25 x 1

10/19 ME Lower

Cambered Bar Box Squat, Raw
  65 x 5
  155 x 5
  245 x 3
  335 x 2
  425 x 1
  475 x 1
  515 x 1
  545 x 1

Seated bow bar good morning
  195 x 12 x 5

Hack Squat
  270 x 8 x 5

Seated Pullover Machine
  160 x 12 x 5

Band Leg Curl
  Super Mini x 20 x 3

Incline Sit-ups
  bw x 25 x 2


*daily bicep therapy, started today after 2nd post op, performed 3 times daily
  dumbbell curl
   5 x 25 x 1
 
 dumbbel wrist rotation
  5 x 25 x 1

10/16 DE Lower

Speed squat, SS bar + average bands, parallel box (week 3)
  295 x 2 x 8

Leg extension

  180 x 15 x 4

Seated Leg curl
  120 x 15 x 4

Standing Calf Raise
  120 x 15 x 4

Abductor/Adductor
  115 x 15 x 4

Pullover machine
  120 x 20 x 5

10/14 ME Upper

Strive machine bench
  90 x 20 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  120 x 20 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf raise
  160 x 20 x 5

Incline Sit-ups
  bw x 20 x 5

10/13 Cardio

Exercise bike, 30 mins

10/12 ME Lower

Beltless SS Bar Good Morning, 5RM
  65 x 5
  115 x 5
  155 x 5
  205 x 5
  245 x 5
  295 x 5
  335 x 5

45 Degree Back Extension/ SS Bar
  95 x 12 x 5

Sled drag 200 feet
  205 x 6 trips

Seated Pullover Machine
  120 x 20 x 5

Band Leg Curl
  Super Mini x 20 x 3

Leg Press
  230 x 12-11-10-9-8-7-6-5-4-3-2-1, 10 second hold at top between sets

Incline Sit-ups
  bw x 25 x 2

10/11 DE Upper

Plate loaded machine bench
  90 x 20 x 6

Rope pressdown (limited ROM due to elbow brace on left arm)
  60 x 20 x 5

Pullover machine
  120 x 20 x 5

Machine lateral raise
  70 x 20 x 5

Shrugs on standing calf machine
  160 x 20 x 5

Incline sit-ups
  bw x 20 x 5

10/7 ME Upper

Plate loaded bench press machine
  90 x 20 x 6

Rope tricep pressdown
  60 x 25 x 5

Seated pullover machine
  120 x 20 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf
  140 x 20 x 5

Incline Sit-up
  bw x 25 x 2

10/5 ME Lower

SS Bar Squat
  155 x 5
  245 x 3
  335 x 2
  425 x 1
  add wraps
  475 x 1
  515 x 1

45 Degree Back Extension/ SS Bar
  95 x 12 x 5

Sled drag 200 feet
  205 x 6 trips

Seated Pullover Machine
  120 x 20 x 5

Band Leg Curl
  Super Mini x 20 x 3

Leg Press
  230 x 12-11-10-9-8-7-6-5-4-3-2-1, 10 second hold at top between sets

Incline Sit-ups
  *skipped these, abs were cramping all night, starting when I wrapped my knees for 515 squat

10/9 DE Lower

Speed squat, SS bar + average bands, parallel box
  275 x 2 x 10

GHR
  bw x 12 x 5

Leg extension

  135 x 20 x 6

Pullover machine
  120 x 20 x 5

Band Good morning
  average + super mini bands x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

10/2 DE Lower

Speed squat, SS bar + average bands, parallel box
  245 x 2 x 12

GHR
  bw x 12 x 5

Leg Extension
  180 x 12 x 5

Pullover machine
  120 x 20 x 5

Band Good morning
  average band x 20 x 5

Seated calf raise
  140 x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

9/30 ME Upper

Plate loaded bench press machine
  50 x 20 x 6

Seated pullover machine
  120 x 20 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf
  140 x 20 x 5

Band side bend
  super mini x 20 x 3

Incline Sit-up
  bw x 20 x 3

9/28 ME Lower

Post - meet deload is wrapping up. Starting offseason training tonight. I'm a bit limited on my squat/goodmorning variations with my left arm in a brace.


SS Bar Good Morning, 3 RM
  155 x 5
  205 x 3
  245 x 3
  295 x 3
  335 x 3
  385 x 3
  425 x 3

45 Degree Back Extension/ SS Bar
  85 x 12 x 4

Seated Pullover Machine
  110 x 20 x 5

Leg Extension, Single Leg
  90 x 12 x 5 each leg

Band Leg Curl
  Super Mini x 20 x 5

Leg Press
  230 x 12-11-10-9-8-7-6-5-4-3-2-1, 10 second hold at top between sets

9/27 DE Upper

Pull-over Machine
  100 x 20 x 5

Lateral Raise Machine
  60 x 20 x 5

Spread-Eagle Sit-ups
  bw x 20 x 5

9/16 ME Upper

Last heavy training session before bicep surgery tomorrow. Will be at least 4 weeks until I can bench at all and probably closer to 8 weeks until I can move any sort of decent weight.

Bench press vs doubled mini bands (+ 80 lbs)
  135 x 5
  225 x 2
  275 x 1
  315 x 1
  365 x 1 (50 lbs PR)
  405 x 1 (90 lbs PR)

Floor press
  275 x 5
  275 + 1 set chain x 5
  275 + 2 set chain x 5
  275 + 3 set chain x 5
  275 + 4 set chain x 5

Cable cross-over tricep extension (crossed-cables)
  20 x 20 x 5

Band lat pulldown
  monster mini x 20 x 5

Band face Pull
  mini x 20 x 5

9/25 DE Lower

Sled drag 200 ft
  180 lbs x 6 trips

Leg extension
  160 x 20 x 5

Seated Leg Curl
  140 x 20 x 5

Pull-over machine
  100 x 20 x 5

Abduction/Adduction
  100 x 20 x 3 each

Seated Calf Raise
  135 x 20 x 5

Incline Sit-up
  bw x 20 x 5

9/21 ME Lower

Sled drag 200 ft
  180 x 6 trips

Leg Press
  320 x 20 x 3

45 degree back extension
  bw x 20 x 3

Pullover machine
  70 x 25 x 4

GHR
  bw x 15 x 3

Incline sit-up
  bw x 15 x 3

9/20 Surgery Update and Upper Body Rehab Work

So I had successful distal bicep reattachment procedure on my left bicep Thursday, Sept. 17. The surgery was performed by Dr. Steven Dailey w/ OIP, a specialist in upper extremity orthopedic procedures...the procedure was a single-incision endobutton repair.

My arm is currently in a hinged brace, locked at 90 degrees at least until my first post-op in a week. However, the extension setting is at 70 degrees, and I was told I can unlock the brace and work on extending my arm. Since i've been going to 70 degrees extension for 2 days pain free, and since I can extend it farther pain-free when the brace is off for showering, I've taken the liberty of increasing the extension stop from 70 to 50.

Starting Sunday, I've instituted the following rehab protocol to attempt to avoid upper body muscle atrophy. My goal is to maintain as much tricep and shoulder size & strength as possible...I know full well that I am going to lose bicep size & strength since I won't be able to do any direct bicep strength training for at least 6 weeks.

I will be performing the following 3X a day until my first pre-op, as well as doing some upper body machine strength work every day I'm in the gym. I hope to be back to handling heavy weight on machine pressing & shoulder movements within 2-3 weeks to avoid atrophy.

Banded tricep extension x 100 reps (started w/ light theraband, will progress gradually)
Side delt raises x 50 reps (no weight)
Rear delt raises x 50 reps (no weight)
Front delt raises x 50 reps (no weight)

9/14 ME Lower

Sled drag, 5 plates x 200 feet, 6 trips

Leg Press
  270 x 20 x 3

Reverse Hyper
  320 x 20 x 3

GHR bw x 15 x 3

Fat-man row bw x 15 x 3

Spread-eagle sit-ups bw x 15 x 3

9/13 DE Upper

2 workouts (including this one) left before bicep surgery...gotta make 'em count!

Fat bar speed bench + doubled minis
  185 x 3 x 9

Incline skull crusher
  105 x 8 x 5

superset w/ monster-mini band pressdowns x 20 x 5

Lat pull down, medium grip
  140 x 12 x 5     *had to go light on these, they cause pain in my torn bicep

dumbbell shrugs
  95 x 20 x 5

9/12 DE Lower

Had to do this a day late due to a sick pet taking up my Friday evening.

Still in off-season mode. Don't plan on doing any actual squats for at least another 2-3 weeks to give my back and joints time to heal.

2000 meter row

Leg extension 115 x 12 x 5

Leg curl 55 x 12 x 5

Seated calf raise 140 x 12 x 5

45 degree back extension 24kg kettlebell x 12 x 5

Hanging leg raise x 12 x 5

9/10 GPP

2000 meter row

45 degree back extension x 15 x 3

hanging knee raise x 15 x 3

9/9/2015 ME Upper

Raw 2 board press
  225 x 5
  315 x 2
  405 x 1
  435 x 1
  455 x 1
  475 x 1

Close grip press vs doubled minis
  225 x 6
  245 x 6
  265 x 6 x 2

Rope pressdown
  75 x 15 x 5

Chest supported T-bar row
  90 x 15 x 2
  115 x 15 x 3

Rear delts on pec deck
  90 x 12 x 4

9/8 ME Lower

Getting back into the swing of things after the meet. I have decided to keep things light for the rest of September (with the exception of the bench, which I'm going to push right up until my surgery since I will have a forced layoff afterward).

Sled drag, 4 plates x 200 feet, 6 trips

Leg Press
  270 x 20 x 3

Reverse Hyper
  320 x 20 x 3

GHR bw x 12 x 3

Fat-man row bw x 15 x 3

Spread-eagle sit-ups bw x 15 x 3

8/28/2015 Atlantic City Boardwalk Brawl Meet Recap

So, like most stories, this one has some good news tarnished by some bad news.

First, the good. Weigh-in was right on point. After starting my water load/carb depletion monday, weighing in at 237 lbs, I steadily dropped a little over a pound a day throughout the week. By Thursday morning, when I started my final cut shutting off all food & water, I was sitting at 234. After several doses of dandelion root & water pills, buy 6 PM I was hovering just over 227. Knowing I had plenty of time, but not wanting to leave anything to chance, around 7 I headed to the local LA Fitness to hop in the sauna & sweat off a few lbs. After 6 or 7 10 minute sauna sessions, I was about 224.5. It was now just before 10 PM, 12 hours out from weigh ins, so I decided I would probably shed those last few lbs naturally. However, not wanting to leave anything to chance, I set my alarm for 4 AM (an hour before I wanted to be on the road) to give myself time for a few last minute hot baths if I still had some weight to shed. Good thing I did this...I was still sitting at 223. After 4 10 minute baths, it was a few minutes after 5AM and I was sitting at 221.5. I knew I could spit this out on the 3 hour drive, so I was off. 3 hours later, after stopping to pee twice along the way and filling 1/3 of a shaker cup with spit, I arrived at weigh ins. There was already a decent line formed...after 15 minutes or so, filled in by small talk with some lifters I hadn't seen in a while, I stepped on the scale at 220.2...perfect! Now it was time to rehydrate and eat!

Day of the meet, I felt great! I was peeing clear, my energy was up, and I was ready to go. The venue was perfect, set up in the corner of the expo hall right next to the bathrooms with plenty of room in the warm-up area. Nearly everyone from Iron Haven made the trip to help, which really put my mind at ease knowing I'd have plenty of handlers to keep me on track. All the multi ply lifters were in one flight, so I just fell in with them as warm-ups started. Warm-ups went great...I felt a little flat, but all the weights felt light so I didn't let it get to me. Warm-ups were over, and it was time to hit the platform for my 760 opener. Depth call was on point, weight felt light and flew up... 3 whites, good lift! Sticking to the plan, I went right to 810 for my second attempt. We left the straps on my suit the same as for my opener, and once again, good lift...2 whites this time. My depth guy said the judge on his side wanted a little more, but based on what I was seeing out of everyone else, I told him to ignore that and keep calling my depth the same (I trust my depth guy, he always puts me where I need to be). Again sticking with the plan, I jumped to 855 for my 3rd attempt. My setup felt fine, unrack felt a little heavy but not bad...back, back, back...I felt a little off in the hole, for some reason I was tentative and too slow on the decent...jumped the up call by a hair, and ran out of gas about 3/4 of the way to lockout...no lift. While I was disappointed with myself for screwing up this lift (I'm sure I was strong enough to squat it), I was happy to finally hit a small (5 lb) PR squat for the first time since my left ACL repair.

I knew it was going to be a good day now...I was done with the squat (which has been my nemesis ever since my knee surgery), and my back felt great...I didn't even feel as if I'd done any work yet. The bench had been strong all training cycle, and it's the one lift I'm most confident in. Warm-ups went great, on to the platform for an easy 565 opener. As soon as I laid on the bench, I realized the racks were too low, but I figured "screw it". The handoff was a little rough as a result, and resulted in a really ugly grinder of an opener, but a good lift. My training partners were a bit concerned, but I knew it was a technical issue, not a strength issue. Sticking with the plan, I went right to 605 for my 2nd. This time, I made sure the racks were raised, we set my shirt better & pushed my pecs up harder. I dug in, got a good tight setup, and 605 went up way easier than 565...another good lift! At this point, I knew my projected 3rd 635 was a good call, so we stuck with it. Another good handoff, and the weight flew off my chest...slowed down a bit right before lock-out...but a little grind and it locked out nicely...good lift and a 65 lb meet PR!

On to the deadlift. With my back feeling little to no fatigue (not the case in past meets), I knew I had a good shot at a monster deadlift. Warm-ups went great...everyone told me my deadlifts looked super explosive and they felt light. Time for my 655 opener. Here's where things went bad...because my warmups felt so light, I rushed my setup just a bit, and as the bar passed my knees, my left hand was losing grip just a bit. Trying to save the lift, I tried to twist my wrist just a bit and BAM...just like that, my left bicep tore right off at the elbow...down crashed the weight...no lift! As I made my way back to the warmup area, a bit in shock and angry at myself for such a mistake, and as my teammates slowly came to the realization something was really wrong, it started to sink in...I might not be able to finish the meet, and I'd lose the best squat and bench I'd ever hit. After calming down a bit, talking to my teammates, and thinking clearly about the role the bicep plays (or actually doesn't play) in the deadlift, I decided that if I was going down, I was going down swinging. I wasn't actually in much pain, so I decided to retake 655 on my 2nd attempt. The look of disbelief on the judges faces as I walked back out on the platform was priceless. I took my time, got a good tight grip, lowered my hips and pulled...the weight popped off the floor, passed my knees, shoulders pulled back...followed by a down command and 3 white lights...a good lift! My total was saved, and I was still in the meet! After making my way back to the warm-up area, I was considering shutting it down. However, after a little coaxing from some of my more aggressive teammates, and realizing how easy and relatively pain-free 655 felt, I decided to go for a PR 700 on my 3rd...and I'm sure glad I did! I heard my name, my teammates cranked down my straps, and onto the platform I went. Once again, I took my time to get set, got a good firm grip, lowered my hips, and pulled...up, up, past my knees, shoulders back...another down command, and 3 white lights! Finally, a 700 meet pull! (and with a torn bicep). My total was 2145, 140 lbs higher than at the Arnold 5 months earlier, and good enough for 3rd place overall. I felt vindicated, finally putting up the numbers that I believe I should have been able to lift at the Arnold.

In reflection, the torn bicep was a hefty price to pay, but I finally put up a total that I feel reflects where I'm actually at (after a few meets where I felt that technical errors at the meet kept my total from truly reflecting my current strength level). The unfortunate thing is that, faced with a 3 month recover after bicep surgery, I probably won't be competition ready in time for the 2016 Arnold, so I'll have to pick a different meet later in the year. My goal for the off-season is to drop some body fat from 17% to about 12%, in the effort to maximize my strength in the 220 class. I realize that my days in 220 may be numbered, but I feel I still have some unfinished business (like cracking the all-time top 20 list...need a 2300+ total, which I feel is within reach). Never satisfied, always improving.

8/25 Circuit

High rep workout for glycogen depletion, prepping for weight cut end of week.

Machine bench
   x 25 x 2

Cable Bicep Curl
   x 25 x 2

Machine row
   x 25 x 2

Leg Press
   x 25 x 2

Seated Calf Raise
  115 x 25 x 2

45 degree hyper extension
  BW x 25 x 2

Hanging Leg Raise
  25 x 2

8/24 Circuit

High rep workout for glycogen depletion, prepping for weight cut end of week.

Dumbbell bench
  60 x 25 x 2

Tricep pressdown
  40 x 25 x 2

Lat pulldown
  140 x 25 x 2

Side delt raise
  10 x 25 x 2

Leg Extension
  90 x 25 x 2

Band Leg Curl
  monst mini x 25 x 2

Abductor/Adductor
  100 x 25 x 2 each

Band Good Morning
  average band x 25 x 2

Sit-ups
  25 x 2

8/20 GPP

1 mile jog

2000m row

Hanging leg raise x 15 x 3

45degree back extension x 15 x 3

8/19 ME Upper

Floor press
  135 x 5
  225 x 3
  275 x 2
  315 x 1
  365 x 1
  405 x 1

Tricep pressdown
  90 x 15 x 5

Chest supported T-bar row
  185 x 12 x 5

Dumbbell front raise
  35 x 12 x 3

Dumbbell side raise
  35 x 12 x 3

Dumbbell rear delt raise
  35 x 12 x 3

Hammer curls
  60 x 12 x 3

8/23 DE Upper

Last bench session before meet!

Speed bench + doubled mini bands
  185 x 3 x 6

Dumbbell bench
  100 x 20 x 2

Band pressdown
  doubled monster mini x 15 x 3

Lat Pulldown
  160 x 15 x 3

Dumbbell shrugs
  120 x 15 x 3

Front Plate Raise
  45 x 15 x 3

Reverse grip curl
  75 x 15 x 3
 

8/18 GPP

Getting the cardio in to prepare for next week's weight cut, and getting a little more hypertrophy work on some weak areas.

1 mile jog

abductor/adductor
  105 x 15 x 3 each

Seated calf raise
  135 x 15 x 3

Med ball twist
  8 x 15 x 3

45 degree hyper holding med ball
  8 x 15 x 3
 

8/21 Circa Max week 3

Squat
  65 x 5
  155 x 5
  245 x 3
  335 x 1
  add briefs
  405 x 1
  445 x 1

Dimmel deadlift
  185 x 20 x 2

Sled drags 200 ft
  3 trips forward
  3 trips backward

Reverse Hyper
  410 x 20 x 3

GHR
bw x 12 x 3

Incline sit-up
  12 lb med ball x 20 x 3

8/17 ME Lower

Accessories only due to circa max

Sled drags 200 feet
  3 trips forward w/ 180 lbs
  3 trips backward w/ 135 lbs

Reverse Hyper
  360 x 15 x 1
  410 x 15 x 1
  450 x 15 x 3

GHR
  25 x 8 x 3

Barbell t-bar row
  180 x 8 x 3

Upright low pulley row
  70 x 12 x 3

Spread eagle sit-ups
  25 x 3

8/16 DE Upper

Speed bench + doubled mini bands
  185 x 3 x 9

Dumbbell military press
  60 x 20 x 2

Rope tricep pressdown
  60 x 15 x 5

Lat pulldown, medium handle
  180 x 12 x 5

Dumbbell shrug
  120s x 15 x 4

Rear delt on pec deck
  100 x 12 x 4

Reverse grip cable curls
  70 x 12 x 3

8/14 Circa Max Week 2

Circa Max, week 2 (work up to 80% of top set from week 1, briefs only)

Box squat + strong & average bands (350 lbs tension)
  65 x 3
  155 x 2
  add briefs
  245 x 2
  335 x 1
  425 x 1
  455 x 1


Reverse Hyper
  360 x 15
  410 x 15 x 4

Sled drags 200 ft
  4 plates x 3 trips forward
  3 plates x 3 trips backwards

One-arm seated row
  60 x 15 x 3

8/12 ME Upper

Bench opener to 1 board
  135 x 5
  225 x 3
  315 x 2
  365 x 1
  405 x 1
  add shirt
  455 x 1 to 3-board
  515 x 1 to 2-board
  565 x 1 to 1-board

Floor press
  275 x 5
  275 + 1 set chain x 5
  275 x 2 sets chain x 5
  275 +3 sets chain x 5
  275 x 4 sets chain x 5

1 arm lying tricep extension
  35 x 12 x 1
  45 x 12 x 3

Chest supported t-bar row
  135 x 15 x 3

Front dumbbell raise
  35 x 12 x 3

Side dumbbell lateral raise
  35 x 12 x 3

Bent over dumbbell raise
  35 x 12 x 3

8/11 GPP

Row 2000 m

Leg raise x 25 x 3

45 degree back extension x 25 x 3

Toe press
  200 x 25 x 3

8/10 ME Lower

Deadlift opener
  135 x 5
  245 x 3
  335 x 1
  445 x 1
  add briefs
  535 x 1
  add suit
  605 x 1
  665 x 1

Sled drags, 200 ft
  180 x 5 trips forward

Reverse Hyper
  360 x 15 x 1
  450 x 15 x 1
  540 x 15 x 2

GHR
  25 x 10 x 3

Incline sit-up, weight behind head
  25 x 10 x 5

8/9 DE Upper

Speed bench + 2 sets (80 lbs) chain
  205 x 3 x 9

Bench press
  225 x 20 close grip
  225 x 20 ultra-wide grip

Dumbbell tricep overhead
  100 x 15 x 3
superset w/ preacher curls
  75 x 15 x 3

Rope press down
  60 x 15 x 3
superset w/ seated dumbbell bicep curls
  35 x 15 x 3

Lat pulldown w/ multigrip bar
  180 x 15 x 3 (1 set at each grip)

Dumbbell shrugs
  120s x 15 x 3
superset w/ front plate raise 45 x 15 x 3

8/7 Circa Max Week 1

3 more training weeks until RPS/XPC Boardwalk Brawl!

Circa Max, week 1

Box squat + strong & average bands (350 lbs tension)
  65 x 3
  155 x 2
  add briefs
  245 x 2
  335 x 1
  add
  425 x 1
  475 x 1
  515 x 1 (ties previous PR)
  565 x 1 (50 lb PR)

Reverse Hyper
  360 x 15
  410 x 15 x 4

One-arm seated row
  60 x 15 x 4

Abductor
  155 x 15 x 3

Adductor
  125 x 15 x 3

8/5 ME Bench

Reverse Strong Band Bench
  225 x 5
  315 x 3
  405 x 1
  455 x 1
  495 x 1
  545 x 1
  585 miss

Floor press
  255 x 5
  255 + 1 set chain x 5
  255 + 2 sets chain x 5
  255 + 3 sets chain x 5
  255 + 4 sets chain x 5

Lying 1-arm dumbell extension
  35 x 12
  45 x 12 x 4

Chest-supported t-bar row
160 x 12
180 x 12 x 4

Dumbbell front raise
  35 x 12 x 3

Dumbbell side lateral raise
  35 x 12 x 3

Dumbbell bent-over rear delt raise
  35 x 12 x 3

8/4 GPP

Row, 500M (2 min)/1min rest - 5 rounds

Hanging leg raise 20 x 4

45 degree back extension 20 x 4

Med ball twists 8 x 20 x 4

8/3 ME Lower

Today is accessories only - deload before circa max this Friday!

Sled drag 200 ft
  225 x 4 forward
  135 x 4 backward

Low pulley row (medium handle)
  160 x 15 x 2

Leg extension
  180 x 15 x 2

Leg Curl
 180 x 15 x 2

Abduction
 155 x 15 x 2

Adduction
 125 x 15 x 2

Donkey Calf Raise
  x 15 x 2

Spread eagle sit-ups in power rack
  BW x 15 x 2

8/2 DE Upper

Decided to switch to chains for the next few weeks to rest my shoulders.

Speed bench + 2 sets of chain
  205 + chains x 3 x 9

Decline dumbbell press
  85 x 20 x 2

Dumbbell tricep overhead
  95 x 15 x 3
superset w/ Preacher curl
  75 x 15 x 3

Rope pressdown
  60 x 15 x 3
superset w/ Incline dumbbell curl
  35 x 15 x 3

Dumbbell shrugs
  120 x 15 x 3
superset w/ front plate raise
  45 x 15 x 3

Underhand grip lat pulldown
  150 x 15 x 3

7/31 DE Lower

Speed squats + strong bands, week 3

  475 x 2 x 8

Squats didn't go well...back was hurting and something felt off. Shut it down after 4 sets.

Deficit speed pulls + 200 lbs band tension

 365 x 1 x 8

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

Mikesell pull thrus

   average band x 25 x 3

Low pulley upright row

  70 x 15 x 3

7/29 ME Upper

3-board press raw
  135 x 5
  225 x 3
  315 x 1
  405 x 1
  455 x 1 (10 lb PR)
  485 x 2 (40 lb PR)
  505 miss

Pec deck
  200 x 12 x 3

Tricep pushdowns
  110 x 12 x 5

V-grip lat pulldown
  180 x 12 x 5

Dumbbell shoulder press
   95s x 12 x 3  (only got 10 reps 2nd set and 7 3rd set)

Rear delt on pec deck
  100 x 12 x 3

Low pulley rope curl
  60 x 12 x 3

7/27 ME Lower

Reverse band deadlift (reverse average bands)
  145 x 5
  335 x 3
  445 x 1
  495 x 1
  add briefs
  585 x 1
  645 x 1
  705 x 1
  735 x 1 (20 lb PR)
  755 miss (dropped bar)

Front squats
  185 x 8 x 1
  225 x 8 x 1
  275 x 8 x 2
  315 x 8 x 1

Band leg curl
  small band x 25 x 2

Band good morning
  average band x 25 x 2

*Dropped a 100 lb plate on my left middle finger unloading the deadlift bar...not good, split open and bled everywhere. Need to heal this up before meet day, not sure how bad training will be affected.

7/26 DE Upper

I've been having some joint pain in my elbows and shoulders. Decided to deload and work some extra bicep movements to see if it alleviates the elbow pain.

Dumbbell bench
  100s x 6 x 8

Dumbbell overhead tricep extension
  70 x 12 x 3
superset w/ Preacher curl
  75 x 12 x 3

Rope tricep pushdown
  60 x 12 x 3
superset w/ incline dumbbell curls 35s x 12 x 3

Dumbbell front raise
  25 x 12 x 3

Dumbbell side raise
  25 x 12 x 3

Dumbbell bent over raise
  25 x 12 x 3

7/24 DE Lower

Speed squats + strong bands (week 2)

  425 x 2 x 10

Sumo speed pulls + 200 lbs band tension

 365 x 1 x 8

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

GHR

   25 x 10 x 3
   25 x 8 x 1

Low pulley upright row

  80 x 12 x 4

7/22 ME Upper

Bench press vs. doubled monster minis (+120)
  135 x 5
  185 x 3
  225 x 1
  275 x 1
  315 x 1
  335 x 1 (20 lb PR)

Tricep pushdowns
  100 x 12 x 6

V-grip lat pulldown
  200 x 12 x 5

Dumbbell side raise
  35 x 6
  45 x 6
  55 x 6 x 3

Face Pulls
  100 x 12 x 3

Ballistic band curls
  mini band x 25 x 4

Having some bicep tendinitis issues tonight...maybe from Monday's heavy squats. Shoulders/upper arms didn't seem to be firing right, and lots of elbow pain...surprisingly, strength was still good.

7/21 GPP

1 mile run
Leg raises 3 x 15

7/20 ME Lower

Last full-gear squat before the meet, dialing in form. Worked up to planned 2nd attemp
65 x 5
155 x 5
265 x 2
355 x 1
add briefs
465 x 1
555 x 1
add suit, straps down
665 x 1
straps up + light knee wraps
715 x 1
755 x 1
810 x 1


reverse hyper
  410 x 15 x 3

Seated cable row, wide handle
  180 x 12 x 3

Lying leg curl
  180 x 12 x 3

Called it there...it was hot as hell and took most of 2 hours just to get thru the squats.

7/19 DE Upper

It was 93 degrees outside, and it felt like it was close to that in the gym! On top of that, my elbows and shoulders were killing me this morning, so I backed off a bit on the assistance. Also, this was supposed to be the 3rd week in the rack, but the rack was occupied so I switched to regular speed bench.

Speed bench + doubled minis
  205 x 3 x 8

Flat dumbbell bench
  95 x 20 x 2

Dumbbell roll-back tricep extensions
  50s x 8 x 3
superset w/ small band push downs x 15 x 3

Lat pulldowns, swiss handle
  200 x 12 x 3 (1 set at each handle width)

Dumbbell lateral raise
  25 x 12 x 3

7/17 DE Lower

Last speed squat wave before circa-max...strait bar + bands...


Speed squats + strong bands

  385 x 2 x 12

Rack pulls + quadded monster bands

 315 x 3 x 8

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

Pull thrus

   80 x 15 x 3

Low pulley upright row

  70 x 15 x 3

Seated leg curls with bands

  Monster mini x 15 x 3

7/15 ME Upper

4" Rack Lockout 
  135 x 5

  225 x 5

  315 x 1

  365 x 1

  405 x 1

  455 x 1

  495 x 1

  525 x 1 (25 lb PR)

Tate Press
 70s x 8 x 3

Hammer Iso Row
  235 x 8 x 3 each side

Dumbbell shoulder press
   90s x 12 x 3

Rear delt on pec deck
  100 x 12 x 3

Hammer Curls
  60s x 12 x 3

7/14 GPP

1 mile run

Kettlebell swing
  70 x 15 x 3

Mid-back extension on GHD
  15 x 3

7/13 ME Lower

Only 3 more heavy squat/DL days before circa max! Time to step it up!!!

Safety Squat bar squat, low box + 120 lbs chain

  155 x 5
  245 x 3
  335 x 1
  add briefs
  425 x 1
  475 x 1
  515 x 1
  565 x 1 (10 lb PR)
  605 miss

Front squats
  185 x 8
  225 x 8
  275 x 8 x 3

Landmine T-bar row
  100 x 12
  145 x 12
  190 x 12
  215 x 12 x 3

Dumbbell RDL
  90s x 12 x 3

Crunch machine
  45 x 15 x 3

7/10 DE Lower

Speed Squat, Cambered bar + 120 lbs chain (week 3)
  475 x 2 x 8

Deficit speed pulls vs. 200 lb band tension
365 x 1 x 8

Reverse Hypers
  450 x 20 x 3

7/12 DE Upper

Speed Bench off Pins + doubled mini bands
  205 x 3 x 9

Bench Press
  235 x 20 x 1 close grip
  235 x 20 x 1 ultra wide grip

EZ Bar Skull Crushers
  145 x 8 x 3

Single-arm rope press-down
  30 x 15 x 3 each arm

Supra Bar Lat Pulldown, underhand grip
  200 x 12 x 3

Dumbbell shrugs
  120 x 15 x 3

Dumbbell rear delt raise
  20 x 15 x 3

7/9 GPP

1 mile run

Wrist roller
  20 x 2 sets forward & backward

Band shoulder retraction 3 x 15

7/8 ME Upper

Shirted Bench w/ reverse small bands
135 x 5
225 x 3
315 x 1
405 x 1
add shirt
495 x 1 to 3-board
545 x 1 to 2-board
585 x 1 to 1-board
635 x 1 (20 lb PR)
675 x 1 (60 lb PR)

Tate Press
 70s x 8 x 3

Hammer Iso Row
  215 x 8 x 3 each side

Ran short on time, had to get home so I cut assistance work short. Wife is away and I had to get home to feed the animals.

7/6 ME Lower

Sumo Deadlift + 200 lbs band
  245 x 3
  add briefs
  335 x 1
  445 x 1
  495 x 1
  add suit
  555 x 1

45 degree back extension
  small + ultra mini band + 35 x 8 x 5

Landmine T-bar row
  100 x 12
  145 x 12
  190 x 12 x 3

Kettlebell romainian deadlift
  60s x 25 x 4

Ab wheel
  20 x 3

7/5 DE Upper

Speed Bench off Pins + doubled mini bands
  205 x 3 x 9

Incline dumbbell press
  90 x 20 x 2

EZ Bar Skull Crushers
  135 x 8 x 5

Single-arm rope press-down
  30 x 15 x 4 each arm

Supra Bar Lat Pulldown, underhand grip
  200 x 12 x 4

Dumbbell shrugs
  120 x 15 x 3

Dumbbell side lat raise
  25 x 15 x 3

7/3 DE Lower

Had another ART session with doc. I felt so good, I decided to try some skwaats!

Cambered bar speed squats + 120 lbs chain

  385 x 2 x 4

  425 x 2 x 4

Back felt good! Decided not to push it so replaced speed pulls with Dimmel deadlifts.

Dimmel deadlifts

  185 x 20 x 2

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

Pull thrus

  70 x 15 x 4

Seated leg curl

  200 x 15 x 4

Low pulley upright row

  70 x 15 x 4

Crunch machine 

  70 x 12 x 3

7/1 ME Upper

Bench Press
  135 x 5
  225 x 5
  275 x 2
  315 x 1
  365 x 1
  405 x 1
  add slingshot
  435 x 1
  455 x 1 (5 lb PR)
  475 x 1 (25 lb PR)
  500 x 1 (50 lb PR)


Incline dumbbell fly
  70s x 12 x 3

Tricep pressdown
  120 x 12 x 3
  130 x 12 x 2

Dumbbell row
  110 x 8 x 3

Lateral dumbbell raise (heavy)
  30 x 6 x 1
  40 x 6 x 1
  50 x 6 x 3

Face Pulls
90 x 12 x 3

6/29 ME Lower

No squats today due to back issue...not really happy about this but I need to do what I need to do to get better at this point.

Heavy sled pulls, 200 ft
  5 plates, 6 trips forward
  3 plates, 6 trips backward


45 degree back extension
  small + monster bands + 25 lb plate x 8 x 5

Single arm low pulley row
  80 x 12 x 3 each side

Standing leg curl
  75 x 12 x 4 each leg

Oblique twist machine
  45 x 12 x 2 each side

6/28 DE Upper

Got an adjustment and ART work on my right lat/rib area. Feels much better, but I have a follow up scheduled and I will be taking a short break from back squatting to hopefully heal this thing up before the meet. I plan on replacing my speed squats w/ box jumps for the next 2 weeks, and replacing my speed pulls w/ Dimmell deadlifts. I'm going to skip ME squat tomorrow night, replacing it with heavy sled drags. The following Monday (7/6) was supposed to be a heavy pull vs. bands...I will put that off a week and do ME raw front squats (if able).


Dumbbell bench
  100s x 6 x 8

Bench Press
  235 x 20 close grip
  235 x 20 ultra wide grip

Skull Crusher
  95 x 15 x 3

Band pushdown
  mini x 100

Pull ups
  6 x 5

Dumbbell shrugs
  110 x 15 x 3

Rear Delt Raise
  20 x 15 x 3

Med ball twist
  10 x 20 x 3

6/25 DE Lower

Today didn't go well. Back/rib pain came back warming up for squats. Did 2 sets then shut it down & did accessories only.


Safety bar speed squat + 120 lb chain
  405 x 2 x 2, quit after 2nd set due to severe rib pain


Strict reverse hyper (no momentum)
  90 x 12 x 3

GHR holding plate
  25 x 8 x 5

Abductor/Adductor
  140/115 x 15 x 3

Seated Calf Raise
  140 x 15 x 3

Incline sit-up
  15 x 4

6/24 ME Upper

Overhead Press off Pins
  135 x 5
  185 x 3
  225 x 1
  255 x 1
  275 x 1
  305 x 1
  315 miss

Incline dumbbell fly
  60s x 12 x 4

Tricep pressdown
  120 x 12 x 5

Dumbbell row
  110 x 8 x 5

Dumbbell shoulder press
  80s x 12 x 3

Rear delt on pec deck
  100 x 12 x 3

Hammer Curls
  60s x 12 x 2

Standing Band crunch
  15 x 4

6/22 ME Lower

Squat vs. average bands (+ 165 lbs)
  155 x 5
  265 x 3
  355 x 2
  405 x 1
add briefs
  445 x 1
  535 x 1
add suit, straps down
  605 x 1
  645 x 1
 straps up
  700 x 1
  745 miss

Band good-morning w/ average band
  25 x 4

Band leg curl w/ super mini
  25 x 4

Rope crunch
  90 x 15 x 4

Band pull-apart w/ mini
  25 x 4

6/21 DE Upper

Fat bar speed bench + doubled mini bands 

  205 x 3 x 9

Fat bar bench press

  235 x 20 close grip

  235 x 20 ultra wide grip

Body weight dips

  15 x 3

Lat pull downs behind head

  140 x 15 x 3

Dumbbell shrugs

  95s x 15 x 3

Dumbbell side raises

  25s x 12 x 3

Leg raises on bench

  15 x 4

6/17 ME Upper

Shirted bench to 2-board
  135 x 10
  225 x 5
  275 x 2
  315 x 2
  365 x 1
  405 x 1
  add shirt
  495 x 2 to 4 board
  545 x 2 to 3 board
  585 x 2 to 2 board
  615 x 2 to 2 board
  635 x 1 to 2 board, missed 2nd rep


One-arm cable push down
  35 x 12 x 5 each arm

Chest supported row
  135 x 8 x 1
  200 x 6 x 3

Lateral dumbbell raise (heavy)
  25 x 6 x 1
  35 x 6 x 1
  50 x 6 x 3

Face Pulls
80 x 15 x 3

Hammer Curls
  60s x 12 x 2

Side bends
  45 x 15 x 2

6/15 ME Lower

Raw conventional deadlift off  2" deficit
  225 x 5
  335 x 3
  425 x 1
  515 x 1
  565 x 1
  605 x 1
  645 miss


Front squat press
  320 x 8 x 4

Low pulley row
 190 x 12 x 4

Band good morning
  average band x 25 x 4

Standing leg curl
  75 x 12 x 4 each leg

Incline Sit-up
 12 lb med ball x 15 x 4

6/14 DE Upper

Fat bar speed bench + doubled minis
  205 x 3 x 9

Decline dumbbell press
  85s x 20 x 2

Bodyweight dips x 15 x 5

Lat pulldown, behind head
  140 x 12 x 4

Dumbbell side raise
  25 x 12 x 4

Band rear delts
  monster mini x 15 x 4

Band bicep curl
  mini x 15 x 3

6/12 DE Lower

Speed Squat, Bow Bar + Strong Bands (180 lbs) week 2
  435 x 2 x 10

Sumo speed pulls off floor + 200 lbs band
  365 x 1 x 10

Reverse Hypers
  450 x 20 x 3

GHR
  25 x 8 x 5

Upright Row
  145 x 8 x 4

Ab wheel x 15 x 3

6/10 ME Upper

Got a late start tonight, didn't expect much but turned out to be a great night!

Swiss-bar bench
  155 x 5
  245 x 3
  295 x 1
  335 x 1 (previous PR)
  355 x 1 (20 lb PR)
  365 x 1 (30 lb PR)
  385 x 1 (50 lb PR)

Reverse grip bench
  245 x 8 x 4 (did 12 last set)

One-arm cable push down
  30 x 12 x 5 each arm

Chest supported row
  180 x 8 x 4

Dumbbell shrug
  120s x 15 x 4

Rear delt on pec deck
  90 x 12 x 4

6/9 GPP

Cycle 20 mins.

Hanging leg raise x 15 x 3

45 degree back extension + small band x 15 x 3

6/8 ME Lower

Box Squat + 160 lbs chain
  155 x 4
  265 x 2
  355 x 2
  add briefs
  465 x 2
  515 x
  555 x 2
  575 x 2
  605 x 1  missed 2nd rep
  605 x 1  missed 2nd rep
 
So this didn't go as well as planned. I wanted to get closer to 800 at the top for a double. Tried 605 twice and both times failed on the 2nd rep about 3 inches off the box. Not quite where I want to be, guess I've got work to do...

Romanian deadlift
  405 x 8 x 5

Low Pulley Row
 190 x 12 x 4

Dumbbell Lunges
  60s x 8 x 4

6/5 DE Lower

Speed Squat, Bow Bar + Strong Bands (week 1)
  395 x 2 x 12

Pin 3 rack pulls + quadded mini bands
  365 x 3 x 8

Reverse Hyper
  450 x 20 x 3

Pull thrus
  60 x 12 x 4

Seated Leg Curl
  180 x 12
  200 x 10
  240 x 8
  260 x 6

Standing Band crunch
  average band x 20 x 3

6/3 ME Upper

Cambered-bar bench to 1-board, vs. doubled monster minis (+120)
  135 x 5
  225 x 3
  275 x 1
  315 x 1
  345 miss

Close grip bench vs. double minis
  265 x 6 x 4

Incline cable tricep extension overhead
  75 x 12 x 5

Dumbbell pull-over
  70 x 12 x 4

Lateral dumbbell raise (heavy)
  45 x 6 x 4

Face Pulls
  100 x 12 x 4

Hammer Curls
  60s x 12 x 3

6/1 ME Lower

3" block pulls, sumo, briefs only
  135 x 5
  245 x 5
  335 x 2
  425 x 1
  495 x 1
  add briefs
  535 x 1
  625 x 1
  675 x 1
  715 x 1 (10 lb PR)

SS bar good mornings
  145 x 12
  195 x 10 x 3

Pendlay row
  185 x 12 x 3

Piston leg press
  320 x 20 x 3

Ab wheel x 15 x 3

5/31 DE Upper

Got this one in late at night after a long day working in the yard. Skipped a few things to make it short and sweet (1 hour in and out)

Speed bench + doubled minis
  205 x 3 x 9

Dumbbell military press 80s x 20 x 2

Lying dumbbell tricep extension 45s x 12 x 4

Dumbbell lateral raise 25s x 12 x 3

Band rear delts w/ monster mini x 12 x 3

5/29 DE Lower

SS Bar Box squat vs. Average bands (week 3)
  425 x 2 x 7
* these felt heavy and somewhat slow, but last training cycle I couldn't even handle this weight, so I'm happy with where I'm at

Speed pulls vs. 200 lbs band
  365 x 1 x 8

Reverse hyper 410 x 20 x 3

GHR 20 lb chain around neck x 10 x 4

Upright Row
  135 x 10 x 4

Circuit, 3X thru
  ISO leg extension 75 x 12
  Abductor 110 x 12
  Adductor 110 x 12

Standing green band crunch x 15 x 3

5/27 ME Upper

Ultra-wide grip bench press 6RM
  135 x 10
  225 x 6
  275 x 6
  315 x 6
  345 x 6 (10 lb PR)
  355 x 6 (20 lb PR)

Close grip bench vs. double minis
  255 x 6 x 4

Incline cable tricep extension overhead
  75 x 12 x 5

Dumbbell pull-over
  70 x 12 x 3

Dumbbell shrug
  110s x 15 x 3

Front barbell raise overhead
  50 x 12 x 3

5/26 GPP

Leg extension 115 x 15 x 3

Lying leg curl  70 x 15 x 3

Seated calf 180 x 15 x 3

Hanging leg raise x 15 x 3

45 degree back extension x 15 x 3

5/25 ME Lower

Stability work (got this from a squat article by Matt Wenning, decided it would help me since stability has been an issue for me on meet day)

Warm up:
  sled drags - 3 trips with 2 plates on sled
  terminal knee extensions with band
  good morning with band around neck

Squat, 40% + 20% hanging chain (not touching floor) - briefs only
  warm-up then
  335 + 160 lbs chain x 2 x 8

Barbell good morning
  135 x 12
  225 x 10 x 2
  275 x 8

Barbell t-bar row, v-handle
  135 x 12 x 1
  180 x 10 x 1
  205 x 8 x 3

Piston leg press
  270 x 20 x 4

Cable crunch
  100 x 15 x 1*

*had to quit, got cramp in lower abs

5/24 DE Upper

Speed bench + doubled minis
  205 x 3 x 9

Bench press
  235 x 20 close grip
  235 x 20 ultra wide grip

EZ Bar Skull Crusher
  115 x 10 x 4

Superset w/ band pushdowns
  small band x 15 x 4

Lat pulldown, close v-grip
  180 x 12 x 3

Dumbbell lateral raise
  25 x 12 x 3

Band pull-apart
  monster mini x 15 x 3

Low pulley reverse-grip curl
  60 x 12 x 3

5/22 DE Lower

SS Bar speed squat (week 2)
  385 + average bands x 2 x 10

Speed pulls off 2" deficit
   365 + 200 lbs band x 1 x 8

Mikesell pull-thrus w/ average band x 20 x 4

Seated leg curl
  120 x 12
  140 x 12
  160 x 12

Circuit:
  ISO leg extension 70 x 15 x 3
  Abductor 110 x 15 x 3
  Adductor 110 x 15 x 3

Reverse Hyper
  320 x 20 x 2

Spread eagle sit-ups x 20 x 2

5/20 ME Upper

Shirted 3-board press

Warm-up
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

Add shirt and 3 boards
495 x 3
525 x 3
555 x 3
585 x 3 (15 lb PR)
615 x 3 (45 lb PR)

Floor press
255 x 5
255 + 40 lbs chain x 5
255 + 80 lbs chain x 5
255 + 120 lbs chain x 5
255 + 160 lbs chain x 5

One-arm dumbbell overhead
  45 x 12 x 3

Hammer ISO row
  160 x 8 x 3 each arm

Lateral dumbbell raise (heavy)
  45 x 6 x 3

5/18 ME Lower

Zercher squat off pins (pin 5)
  135 x 5
  225 x 3
  315 x 1
  365 x 1
  405 x 1 (PR)
  425 miss

Stiff leg deadlifts
  295 x 10 x 4

Pendlay rows
  185 x 12 x 3

Dumbbell lunges
  50s x 10 x 3

Ab wheel
  15 x 3

5/17 DE Upper

Speed bench
  205 + doubled minis (85) x 3 x 9

Decline dumbbell press
  80s x 20 x 2

EZ bar triceps extension
  85 x 12 x 3

superset w/ band push downs
  small x 12 x 3

Lat pulldown, wide palms facing
  180 x 12 x 3

Dumbbell side raise (strict)
  25 x 12 x 3

5/15 DE Lower

SS bar speed squats
  335 + average bands (150) x 2 x 12

Sumo speed pulls (w/ briefs)
  365 + 200 lbs band x 1 x 8

GHR
  bw x 12 x 3

Low pulley upright row
  70 x 12 x 3

Superset:
  ISO leg extension 70 x 12 x 3
  Adduction 100 x 12 x 3
  Abduction 100 x 12 x 3

Reverse Hyper
  360 x 20 x 3

Side bend
  45 x 12 x 3

5/13 ME Upper

Bench Press off Manpon
 worked up to 435 x 2

Floor press
  255 x 5
  255 + 1 set chains x 5
  255 + 2 sets chains x 5
  255 + 3 sets chains x 5
  255 + 4 sets chains x 5

One arm dumbbell overhead
  40 x 10 x 3

Front Strait arm pulldown
  80 x 12 x 3

Front barbell raise overhead
  50 x 12 x 3

hammer curl
  60 x 12 x 3

5/11/15 ME Lower

First day of meet cycle!!! 15 weeks out from RPS/XPC  Boardwalk Bash!

Warm-up:
    Sled drags
    band hip mobility
    band good mornings

SS bar low box squat, 3RM

bar x 5
155 x 5
245 x 3
335 x 3
425 x 3
add briefs
515 x 3 (PR)
565 x 3 (PR...this tied my 1RM from last training cycle)

Stiff leg DLs off 4" box
  245 x 8 x 3

T-bar row
  205 x 8 x 3

Dumbbell Lunges
  50s x 8 x 3

ab wheel roll-outs
  12 x 3

5/6 ME Upper (Deload Week 2)

Deload Week 2

Dumbbell press
  80 x 25 x 2

Pec Deck
  100 x 25 x 2

One arm seated dumbbell tricep extension
  35 x 25 x 2

Close-grip lat pulldown
  130 x 25 x 2

Dumbbell lateral raise
  20 x 25 x 2

Blast strap face pull
  25 x 2

Hammer curl
  35 x 25 x 2

5/4 ME Lower (Deload Week 2)

Hack squat
  90 x 25 x 2

45 degree back extension
  bw x 25 x 2

Leg extension
  115 x 25 x 2

Seated leg curl
  120 x 25 x 2

Low pulley upright row
  75 x 25 x 2

Abductor
  95 x 25 x 2

Adductor
  95 x 25 x 2

Incline Sit-up
  bw x 25 x 2

5/3 DE Upper (deload week 2)

Incline dumbbell press
  80 x 25 x 2

Rope press down
  70 x 25 x 2

Lat pulldown (wide, palms in)
  130 x 25 x 2

Front barbell raise overhead
  30 x 25 x 2

Reverse grip EZ bar curl
  45 x 25 x 2

4/30/15 GPP

Row 2000m

Hanging leg raises 25 x 2

45 degree back extensions 25 x 2

Whole session took less than 20 minutes

4/29/15 ME Upper

Deload Week 1

Dumbbell press
  80 x 25 x 2

Pec Deck
  90 x 25 x 2

One arm seated dumbbell tricep extension
  35 x 25 x 2

Close-grip lat pulldown
  130 x 25 x 2

Dumbbell lateral raise
  20 x 25 x 2

Blast strap face pull
  25 x 2

Hammer curl
  35 x 25 x 2

4/27/15 ME lower

Hack squat
  90 x 25 x 2

45 degree back extension
  bw x 25 x 2

Leg extension
  115 x 25 x 2

Seated leg curl
  120 x 25 x 2

Low pulley upright row
  75 x 25 x 2

Abductor
  80 x 25 x 2

Adductor
  80 x 25 x 2

Incline Sit-up
  bw x 25 x 2

4/26 DE Upper

Starting a 2 week deload phase today. I will run this until I start my 15 week meet prep training for XPC Boardwalk Bash in August.

Incline dumbbell press
  80 x 25 x 2

Rope press down
  70 x 25 x 2

Lat pulldown (wide, palms in)
  130 x 25 x 2

Front barbell raise overhead
  30 x 25 x 2

EZ bar curl
  45 x 25 x 2

4/24 DE Lower

3rd week of pause squat waive, no accomodating resistance

425 x 2 x 8 (2 second pause)

Sumo deficit speed pulls
  315 x 3 x 6 (3 mat deficit)

ISO leg extension
90 x 12 x 3 each leg

ISO standing leg curl
60 x 12 x 3 each leg

Reverse hyper
270 x 15 x 3

Band kneeling crunch
med band x 15 x 3

4/20/15 ME Lower

Raw Box Squat vs. Average Bands

  155 x 5

  245 x 3

  335 x 1

  425 x 1

  455 x 1

Sled Drag - 5 plates, 5 trips 25 yds down & back

Band Leg Curls 

  small band x 15 x 4

Mikesell pull-thrus

  average band x 20 x 4

Power went off in the gym due to bad thunderstorms, so I skipped abs and went home.

4/12/15 DE upper

Dumbbell bench press volume
  95s x 8 x 8

Tricep press-down
  130 x 12 x 3

Dips - bw reps to failure
  bw x 27

Lat Pulldown - wide grip hands facing
  190 x 12 x 3

Band face pull
  small x 20 x 3

Med ball twist
  12 x 20 x 3

4/10 DE Lower

Pause squats (straight weight, no box)
  365 x 2 x 12 (65%)

Deficit sumo speed pulls
  315 x 3 x 6

Reverse hypers
  270 x 25 x 3

Spread eagle sit-ups
  bw x 25 x 3

4/8/15 ME Upper

3-board bench, 5RM
  135 x 5
  225 x 5
  315 x 5
  365 x 5
  405 x 5
  435 x 3 ran out of gas on this one, couldn't keep my shoulders tight.

Tate Press
  55 x 12 x 3

Dumbbell row
  85 x 12 x 3

Dumbbell shoulder press sitting on ground
  45 x 12 x 3

Low pulley reverse grip curl
  60 x 12 x 3

4/6/15 ME Lower

Raw sumo deadlifts, 5RM
  135 x 5
  245 x 5
  335 x 5
  445 x 5
  535 x 5
  585 x 4, back was rounding on this set, missed 4th rep, tore my hand open and my back was shot

Sled work (finally some nice weather!!!)
  180 x 40 yds x 2 trips up and back walking forward
  90 x 20 yds x 2 trips up and back walking sideways
  135 x 40 yds x 2 trips up and back walking backwards

Reverse hypers
  410 x 15 x 3

Sit-ups on GHR
  bw x 15 x 3

4/5/15 DE Upper

Missed DE lower Friday due to being sick, and on top of it the alternator in my truck blew out so I couldn't get to the gym.

Trained at home today. I hope to do more of me DE upper work at home on Sundays to save me a drive.

Fat bar speed bench + doubled mini bands
  205 x 3 x 9

Tricep pushdown
  120 x 12 x 3

Bodyweight dips to failure
  25 x 1

Lat Pulldown, palms facing wide handle
  190 x 12 x 3

Band face pulls w/ small band
  12 x 3

4/1/15 ME Upper

So...I have the flu or something and I feel like death...nevertheless, I didn't want to miss a day since my bench has been making good progress. Decided to get my main work in and keep it light on the accessories.

Incline Press - 5 rep max
  135 x 5
  225 x 5
  275 x 5
  295 x 5
  315 x 5 (PR)

Single arm tricep pressdown
  60 x 12 x 3 (each arm)

Close grip lat pulldown
  190 x 12 x 3

Dumbbell side raise
  40s x 8 x 3
 

3/30/15 ME Lower

Bow Bar Suspended Good Morning, Wide Stance
 145 x 5
 235 x 5
 325 x 5
 375 x 5
 415 x 5 PR
 465 x 2 - called it quits, rib pain started coming back

Lever hack squat
  300 x 8 x 5

Pendlay row
  185 x 8 x 4

Seated leg curl machine
  200 x 12 x 5

I feel like I'm getting sick, and I've been having ab cramping issues lately, so I skipped abs and shut it down there. Live to fight another day...

3/29/15 DE Upper

Pin press + doubled minis (pins set at chest height)
205 x 3 x 9

Bench press
  245 x 20 close grip
  245 x 20 ultra-wide grip

Lying 1-arm tricep extension across chest 40 x 12 x 4 each arm

Close grip pull-ups BW x 8 x 5

Dumbbell shrugs 115 x 15 x 5

Hammer curls 60 x 12 x 2

3/27/15 DE Lower

Raw Box Squat + 120 lbs chain

305 x 2 x 10

GHR 9 x 3 holding 25 lb plate / 12 x 2 bodyweight

Low pulley row, wide grip - 150 x 12 x 3

Donkey calf raise 150 x 12 x 5

Side bend (holding 45 lb plate) - 15 x 5

3/25/15 ME Upper

Reverse grip bench press
  135 x 8
  225 x 5
  275 x 5
  315 x 5
  345 x 5

Pec deck flyes 150 x 20 x 3

Ez bar tricep extension  (8 behind head, 8 to forehead, 8 close-grip press) 125 x 8/8/8 x 3

Close-grip lat pull down 190 x 12 x 3

Dumbbell side raise 40 x 8 x 3

Hammer curls 60s x 12 x 2

3/23/15 ME Lower

ME Close Stance Low Box Front Squat (12 in box)
  135 x 5
  185 x 3
  225 x 3
  275 x 3
  315 x 3
  355 miss
  335 x 3

These felt heavier than they should have, plus the close stance killed my knees!

Lever hack squats
  290 x 8 x 5

Pendlay rows
  135 x 12 x 3  (kept these light since my back/ribs are still acting up)

Seated leg curl machine
  220 x 8 x 5

Rope high-pulley kneeling crunch
  110 x 15 x 3

3/22/15 DE Upper

Speed bench + doubled minis
205 x 3 x 9

Dumbbell shoulder press 80 x 20 x 2

Lying 1-arm tricep extension across chest 35 x 12 x 3 each arm

Close grip lat pulldowns 160 x 12 x 3

Dumbbell shrugs 110 x 15 x 3

Rope crunch 25 x 3

3/20/15 DE Lower

Raw Box Squat + 120 lbs chain

295 x 2 x 12

Deficit speed pulls + 40 lbs chain

315 x 1 x 5

GHR 8 x 3 holding 25 lb plate / 10 x 2 bodyweight

Low pulley row, wide grip - 150 x 12 x 3

Donkey calf raise 150 x 12 x 3

Side bend (holding 45 lb plate) - 15 x 3

3/18/15 ME Upper

Since we tested raw squats Monday, I decided to test my raw bench. It's been feeling good lately, so i expected a good PR.

135 x 5
225 x 3
315 x 1
365 x 1
405 x 1
425 x 1 (all time 10 lb PR)
435 miss

So...for the first time in over 3 years I'm back in the low 400s. I'm extremely happy with that!

Assistance as follows:

Ez bar tricep extension  (8 behind head, 8 to forehead, 8 close-grip press) 95 x 8/8/8 x 3

Pull-ups (palms facing) bw x 8 x 3

Dumbbell lateral raise 35s x 8 x 3

Hammer Curls 60 x 12 x 2

Spread-eagle sit-ups in power rack x 25 x 3

3/16/15 ME Lower

So...back for the first time after a week off to recover from the meet.

There's been alot of shit talking going on about where my raw squat might be, so-so can probably out squat me raw, etc. So...today became raw squat max day. It went down like this...

165 x 5
245 x 3
335 x 1
425 x 1
add light knee wraps
475 x 1
add normal knee wraps
515 x 1 (tied previous meet PR)
565 x 1 (all time PR, gym or meet)
585 miss

All in all, I'm pretty happy with how this went. My back started giving me trouble at 565, so apparently my nagging back/rib issue is still there and 1 week rest after the meet wasn't enough. I'm going to spend the next 8-10 weeks working on my raw lifts, and I'd like to take a run at 600 at the end of that cycle.

Kept the assistance pretty light & basic

Lever hack squat 6 plates x 6 x 4

Reverse hyper 8 plates x 25 x 2

Kneeling pully crunch 90 x 25 x 2

3/6/15 XPC Meet Recap

So I sort of fell off the bus...busy schedule...wasn't able to keep my training up-to-date leading up to this meet. Only thing I really did different was use a combo of heavy bands w/ 160 lbs chains for my circa-max due to a nagging rib strain injury.

Making weight was rough...I was 240 a week out from the meet, which is 5 lbs heavier than I've ever been at that point. Morning of weigh ins, 14 hours into my water cut I was still sitting at 228. So off to the sauna. After what seemed like forever (honestly probably 8-10 20-minute sessions) my scale said I was 220.4, so off to weigh in I went. Apparently, the scale was reading heavy...or so alot of others told me...and I weighed 221! So...back for 2 more sauna sessions. After this, I went back for re-weigh and came in at 219.9. By far my worst cut to date...going to have to control my training weight better next time!

Meet day was a bit of a fiasco...only 2 flights, only 10 lifters per flight so warm-ups felt rushed. Weights felt light, and I smoked my 760 opener, so I went strait to 810 for my 2nd attempt for a PR. I squatted down and up as easy as the first, but got red-lighted for depth. Since the weight felt good, I decided to jump to 820 for my 3rd. It wasn't meant to be...I got out of the groove on my way up, so there I was, biggest meet of my life and only credited with a 760 squat...not the start I was looking for.

There was no break between squat and bench, so I was able to watch first attempts of flight 2 before I had to start warming up. Warm-ups went great, and I smoked my 540 opener (which was only 5 lbs less than my previous PR). I jumped to 570 for a good 2nd attempt...it felt so easy, I decided to go right to 600 on my 3rd. 600 came down, and went all the way to lockout, but I got out of the groove midway up and had to readjust...the judges said there was an up/down movement so no lift. Nevertheless, 570 was a 25 lb PR, and 600 was a moral victory, so I'll take it!

On to the deadlift...again, there was no break from bench to deadlift so I rushed my warm-ups a bit...most critically, I was drinking HUGE quantities of Gatorade because I started cramping during the bench...and I forgot to piss before getting into my deadlift suit. So, by the time I pulled my 650 opener, the urge to pee was rising! 650 went fine, and I jumped right to 675. It got out in front of me (everyone said the platform felt like it was leaning downhill), but I was able to grind it out for a 10 lb PR. By this time, my bladder was in danger of exploding, and my total was at 2005...I had no chance of hitting a 2050 to qualify for the Westside Invitational (which was one of my goals), so I shut it down and passed on my 3rd attempt.

1/25 DE Upper

Late-night workout after getting back in town from helping out at RPS New Jersey meet.

Speed bench + doubled minis 185 x 3 x 8

Dumbbell shoulder press 80s x 20 x 2 (20,17)

Close-grip push-ups on med ball 12 x 5

Lat pulldown 180 x 12 x 4

Band rear delts mini x 25 x 4

1/23 DE Lower

Bow bar speed squat + strong bands, week 3
  465 x 2 x 8

Pin 3 rack pulls + quadded small bands (350 lbs)
  275 x 3 x 6

Barbell Shrugs 315 x 10 x 4

GHR bw x 12 x 4

Reverse Hyper 270 x 25 x 2

Side bends, dumbbells overhead x 12 x 2

1/21 ME Upper

Still trying to dial in the SDP. At this point, I'm pretty sure the chest plate is just too loose...going to have it tightened up ASAP.

In order to compare it apples-to-apples with my RageX, I've hatched the following plan. This week, I'll hit a reverse-band bench in SDP...in 2 weeks, I'll hit the same reverse-band bench in my old RageX...whichever shirt lets me handle the most weight and/or feels the best if weights are comparable will get the greenlight for the XPC.

Reverse small band bench
585 x 1
615 x 1
635 x 1 Miss!

Standing power press 200 x 8/8/8 x 3 (8 reps each at 3 handle heights)

Tricep pushdown 115 x 10 x 6

Hammer ISO row 160 x 8 x 6 each arm

Dumbbell side raise 35 x 8 x 6

1/19 ME Lower

6 weeks away from XPC meet...decided to try out my new Leviathan

715 x 1 straps down (high)
755 x 1 straps down (high)
775 x 1 straps down (questionable...depth close)
815 x 1 straps up (very high)

So...my first go in this suit was a struggle. Had trouble with hips binding up right from the get-go. On the straps up set pretty sure after getting some feedback I set the straps too tight.

Now I have a tough decision...whether to get in another session with this suit and try to dial it in for XPC, or stick with the Metal Jack. Tough decision...I felt extremely strong squatting tonight, can't tell if it's the new suit or just that my strength level is way up. I have some tough decisions to make now!

Rows off rack pins
  225 x 5 x 1
  275 x 5 x 3
  315 x 5 x 1

Reverse Hypers  270 x 20 x 3

Side bend 45 x 12 x 3

1/18 DE Upper

Speed bench off pins + doubled mini bands
  185 x 3 x 9

Dumbbell shoulder press 80 x 20 x 2 (20, 18)

Weighted dips 90 x 8 x 4
  Superset w/ band pushdowns x 25 x 4

V-grip lat pulldown 180 x 12 x 4

Face pulls 80 x 15 x 4

1/16 DE Lower

Cambered bar Speed squat + strong bands
  415 x 2 x 8

Sumo speed pulls off floor + 300 lbs band tension
   315 x 3 x 6

Upright Row 135 x 10 x 4

GHR bw x 12 x 4

Reverse Hyper

Grappler 135 x 10 x 4

1/13/15 GPP

Stiff leg deadlift 185 x 12 x 5

Barbell shrug 225 x 12 x 5

Sissy squat holding kettlebell x 12 x 5

Abb twist holding kettlebell x 12 x 5

1/12/15 ME Lower

Cambered Bar Squat (Briefs)
   515 x 3
   565 x 3
   605 x 3

Barbell Row off pin 2
  225 x 5 x 1
  275 x 5 x 3
  315 x 5 x 1

Reverse Hyper
   450 x 10 x 4

Toes-to-bar x 8 x 4

1/11/15 DE Upper

Dumbell bench press, keeping dumbbells pressed together over chest
    90s x 6 x 8

Close grip bench 225 x 20 x 1
Ultra-wide grip bench 225 x 20 x 1

JM Press w/ supra curl bar
  145 x 8 x 4
Superset w/ one-arm tricep pushdowns 15 x 15 x 4 (each arm)

Lat pulldowns 180 x 12 x 4

Dumbbell shrugs 90s x 25 x 4

Med ball twists 25 x 2

1/9/15 DE Lower

Buffalo bar wave, week 1

Buffalo bar speed squat + strong bands
    375 x 2 x 10

Pin-3 rack pulls + quadded monster mini bands
    315 x 3 x 8

Glute ham raises 15 x 3

Standing ISO leg curls 50 x 15 x 4 (each leg)

Reverse Hyper 270 x 20 x 4

Kneeling rope crunch 100 x 12 x 4

1/7/15 ME Upper

Breaking in new SDP bench shirt

2-board press (new shirt)
    495 x 2
    545 x 2
    585 x 1
*not feeling good in shirt, shirt doesn't feel very supportive, switched back to old RageX
   585 x 2

Standing power press 180 x 24 x 3 (3 handle heights, 8 reps at each)

1/6/15 GPP

*lower back still sore, going to increase use of naproxen in addition to muscle rubs

Row 2000m

Leg extension 3 plates x 10 x 3

Hip abduction 105 x 12 x 3

Back extension 25 x 2

Med ball ab twist 25 x 2

1/5/15 ME Lower

Reverse (average) band deadlift - hanging from pins 3-holes down from top of power rack
  605 x 1
  665 x 1 (10 lb PR)
  685 x 1 (30 lb PR)

Zerchers off the floor 225 x 5 x 5

Barbell snatch-grip rows 225 x 12 x 4

Seated leg curls 140 x 15 x 4

Incline sit-up 25 (behind head) x 12 x 3

*skipped reverse hypers & glute hams, lower back/SI joints felt spent

1/4/15 DE Upper

Swiss bar speed bench vs monster minis

  185 x 3 x 9

Dumbbell shoulder press 85s x 15 x 3

Weighted dips 90 x 8 x 4

  Superset w/ rope press downs 

    35 x 20 x 4

Weighted pull ups 25 x 3 x 3

  Remove weight 5 x 2

Blast strap face pull 15 x 4

Preacher curl machine 50 x 20 x 3

Incline sit-ups 15 x 4

1/2/15 DE lower

SS bar speed squat vs avg bands

  425 x 2 x 6

Sumo speed pulls vs 300 band

  315 x 2 x 6

Ez bar upright rows 125 x 10 x 4

Pull thrus 80 x 15 x 3

Standing ISO leg curl 50 x 15 x 3

Reverse hyper 270 x 20 x 3

Rope crunch 90 x 20 x 3

1/1/15 GPP

Shoulder prehab

  Cuban press 45 x 12 x 3

  Band abduction x 12 x 3

  Band adduction x 12 x 3

  Shoulder horn 8 x 12 x 3

Wrist roller 15 x 2 forward/2 reverse

Iron arms x 20 x 2

1 mile jog