Trained @ Max Fitness
2-board press:
355 for 1 rep
385 for 1 rep
missed 405 for 1 rep, hurt shoulder
Incline dumbell press: 100lb dumbells for 3 sets of 12 reps
Dumbell tricep extensions: 45lb dumbells for 3 sets of 8 reps
Rope pressdown: 45lbs for 3 sets of 15 reps
Machine row: 280lbs for 3 sets of 12 reps
Dumbell curl: 45lb dumbells for 3 sets of 8 reps
Workout time: 2 hrs
Monday, September 27, 2010
9/25 DE Squat
Trained @ Gold's North York
Speed squat w/ 185lbs band tension: 315lbs for 10 sets of 2 reps
Leg curls: 180lbs for 3 sets of 8 reps
Adduction: 100lbs for 3 sets of 12 reps
Pull thru: 70 lbs for 3 sets of 8 reps
Workout time: 55 mins
Got to gym late, and had to cut workout short.
Speed squat w/ 185lbs band tension: 315lbs for 10 sets of 2 reps
Leg curls: 180lbs for 3 sets of 8 reps
Adduction: 100lbs for 3 sets of 12 reps
Pull thru: 70 lbs for 3 sets of 8 reps
Workout time: 55 mins
Got to gym late, and had to cut workout short.
9/23 DE Bench
Trained @ Gold's Gym North York
DE Floor Press w/ doubled monster minis: 185 for 9 sets of 3 reps
Close grip machine press: 210 for 5 sets of 5 reps
Tate press: 50lbs dumbells for 3 sets of 8 reps
Pec Deck: 220lbs for 3 sets of 8 reps
Chest Supported row: 180lbs for 5 sets of 5 reps
Upright row: 90lbs for 3 sets of 8 reps
Front plate raise: 45lb plate for 3 sets of 12 reps
Preacher curl (machine): 80lbs for 3 sets of 8 reps
Workout time: 1 hour 12 mins
DE Floor Press w/ doubled monster minis: 185 for 9 sets of 3 reps
Close grip machine press: 210 for 5 sets of 5 reps
Tate press: 50lbs dumbells for 3 sets of 8 reps
Pec Deck: 220lbs for 3 sets of 8 reps
Chest Supported row: 180lbs for 5 sets of 5 reps
Upright row: 90lbs for 3 sets of 8 reps
Front plate raise: 45lb plate for 3 sets of 12 reps
Preacher curl (machine): 80lbs for 3 sets of 8 reps
Workout time: 1 hour 12 mins
9/21 - ME Squat
Trained @ Max Fitness
Sumo Deadlift w/ double hardcore suit:
605 for 1 rep
645 for 1 rep
missed 675 (got to just below knees)
Belt squats: 180 lbs for 3 sets of 12 reps
Good mornings: 225lbs for 5 sets of 5 reps
Glute ham raise: 35lbs for 3 sets of 8 reps
Reverse hyper: 180 for 3 sets of 12 reps
Weighted Situp: 25 lbs for 3 sets of 8 reps
Gripper: 50lbs for 2 sets of 12 reps
Workout time: 2 hrs 5 mins
Sumo Deadlift w/ double hardcore suit:
605 for 1 rep
645 for 1 rep
missed 675 (got to just below knees)
Belt squats: 180 lbs for 3 sets of 12 reps
Good mornings: 225lbs for 5 sets of 5 reps
Glute ham raise: 35lbs for 3 sets of 8 reps
Reverse hyper: 180 for 3 sets of 12 reps
Weighted Situp: 25 lbs for 3 sets of 8 reps
Gripper: 50lbs for 2 sets of 12 reps
Workout time: 2 hrs 5 mins
9/20 - Cardio/Core
Treadmill run: 25 mins @ 6 MPH (2.5 miles)
50 leg raises
30 reps w/ ab wheel
Workout time: 35 mins
50 leg raises
30 reps w/ ab wheel
Workout time: 35 mins
9/18 DE Squat
Trained @ Gold's North York
Speed squat: 285 + 185lbs band tension for 10 sets of 2 reps
Rack pulls w/ quadrupled monster minis: 275lbs for 6 sets of 3 reps
Leg curls: 160lbs for 3 sets of 8 reps
Leg adduction: 100lbs for 2 sets of 12 reps
Pull thru: 70lbs for 3 sets of 8 reps
Rope crunch: 60lbs for 3 sets of 15 reps
Cable twist: 25lbs for 3 sets of 15 reps
Workout time: 1 hr 15 mins
Decided I am going to compete again @ the IPA Christmas Carnage meet on December 4, so I had to start training a few days earlier than planned in order to get my whole training cycle in before the meet (only about 12 weeks away). I will be focusing on building up my triceps to improve my bench, and working on my lower back and grip work for my deadlift.
Speed squat: 285 + 185lbs band tension for 10 sets of 2 reps
Rack pulls w/ quadrupled monster minis: 275lbs for 6 sets of 3 reps
Leg curls: 160lbs for 3 sets of 8 reps
Leg adduction: 100lbs for 2 sets of 12 reps
Pull thru: 70lbs for 3 sets of 8 reps
Rope crunch: 60lbs for 3 sets of 15 reps
Cable twist: 25lbs for 3 sets of 15 reps
Workout time: 1 hr 15 mins
Decided I am going to compete again @ the IPA Christmas Carnage meet on December 4, so I had to start training a few days earlier than planned in order to get my whole training cycle in before the meet (only about 12 weeks away). I will be focusing on building up my triceps to improve my bench, and working on my lower back and grip work for my deadlift.
9/11 IPA State Meet
Squat Attempts: 625, 665, 705 (state record)
Bench Attempts: 435 (red light due to technicality), 435 on second attempt, missed 465 on third attempt
Deadlift: 635, missed 665 on second and third attempts, 635 opener was new state record
Total: 1775
It was a mixed day for me. I was happy with my squats... 705 felt easy, I will get alot more next meet I'm sure. My bench was terrible... I felt like I had no push at the top. This is very frustrating, since the bench press is usually a strong lift for me. The deadlift bar at the meet sucked... it had no grip... and while 665 came off the ground easily, I couldn't hold onto it to finish the lift.
Link to results: click here
Link to powerlifting watch article: click here
Bench Attempts: 435 (red light due to technicality), 435 on second attempt, missed 465 on third attempt
Deadlift: 635, missed 665 on second and third attempts, 635 opener was new state record
Total: 1775
It was a mixed day for me. I was happy with my squats... 705 felt easy, I will get alot more next meet I'm sure. My bench was terrible... I felt like I had no push at the top. This is very frustrating, since the bench press is usually a strong lift for me. The deadlift bar at the meet sucked... it had no grip... and while 665 came off the ground easily, I couldn't hold onto it to finish the lift.
Link to results: click here
Link to powerlifting watch article: click here
9/3 Circa Maximal Squat - Week 4
Box Squat w/ briefs only: worked up to 575 for 1 rep
Glute-ham raise: bodyweight for 3 sets of 12 reps
Reverse hyper: 140 for 3 sets of 12 reps
Kettle bell swings: 65lb kettle bell for 2 sets of 15
Incline Situps: 25lbs for 2 sets of 12 reps
Workout time: 1 hr 55 mins
Last workout before meet.
Glute-ham raise: bodyweight for 3 sets of 12 reps
Reverse hyper: 140 for 3 sets of 12 reps
Kettle bell swings: 65lb kettle bell for 2 sets of 15
Incline Situps: 25lbs for 2 sets of 12 reps
Workout time: 1 hr 55 mins
Last workout before meet.
Thursday, September 2, 2010
9/1 ME Bench
Shirted bench press w/ 120 lbs band tension (doubled monster minis):
355 for 1 rep
missed 375 for 1 rep (shirt slipped out of position)
Incline dumbell press: 100lb dumbells for 2 sets of 12 reps
Tate press: 45lb dumbells for 3 sets of 12 reps
Dumbell row: 100 lb dumbell for 3 sets of 8 reps
Hammer curls: 55lb dumbells for 3 sets of 8 reps
Workout time: 1 hr 25 mins
I felt very tired today, and my bench presses sucked. 355 plus bands felt way too heavy, and my shirt slipped out of position on my attempt @ 375 plus bands. I probably could have made another run at that weight, but I felt like I had no energy or focus, so I called it quits. I hope 8 days is enough time to recover before the meet. This is the first bad bench day I have had this training cycle, and it couldn't come at a worse time (1 week out from the meet).
355 for 1 rep
missed 375 for 1 rep (shirt slipped out of position)
Incline dumbell press: 100lb dumbells for 2 sets of 12 reps
Tate press: 45lb dumbells for 3 sets of 12 reps
Dumbell row: 100 lb dumbell for 3 sets of 8 reps
Hammer curls: 55lb dumbells for 3 sets of 8 reps
Workout time: 1 hr 25 mins
I felt very tired today, and my bench presses sucked. 355 plus bands felt way too heavy, and my shirt slipped out of position on my attempt @ 375 plus bands. I probably could have made another run at that weight, but I felt like I had no energy or focus, so I called it quits. I hope 8 days is enough time to recover before the meet. This is the first bad bench day I have had this training cycle, and it couldn't come at a worse time (1 week out from the meet).
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