Cardio & GPP 8/29/12

Battling Rope Tabata

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

Dynamic Effort 8/28/12

Week 2 of strength speed wave

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

Trap Bar Deadlift
    445 for 10 sets of 3 reps

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

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

8/27 Cardio & GPP

2.5 mile run

Max Effort 8/26/12

Week 2 of bench press Compound Exercise Overload (CEO)

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

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

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

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

Cardio & GPP 8/25/12

Combat Rope Tabata

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

Max Effort 8/24/12

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

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

Dynamic Effort 8/23/12

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

Dynamic Effort 8/21/12

Strength speed phase, week 1

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

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

Lat Pulldown
    140 for 4 sets of 10 reps

Reverse Hyper
    180 for 3 sets of 15 reps

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

Max Effort 8/19/2012

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

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

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

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

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

Cardio & GPP 8/18/12

Combat Ropes Tabata

Leg Extension: 140 for2 sets of 12 reps

Leg Curl: 70 for 2 sets of 12 reps

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

Seated Calf Raise: 160 for 2 sets of 12 reps

Abs/Lower Back: 150 reps various

Max Effort 8/17/12

Trained @ New Oxford gym tonight.

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

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

Stiff Leg DL: 295 for 4 sets of 8 reps

Low Pulley Row: 190 for 4 sets of 10 reps

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

Machine Crunch: 130 for 4 sets of 12 reps

Dynamic Effort 8/16/12

Trained @ home gym tonight.

Overhead Press: 165 for 5 sets of 5 reps

Pec Deck: 120 for 4 sets of 12 reps

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

Rope Tricep Pushdown: 50 for 3 sets of 12 reps

Dumbell Pullover: 50 for 4 sets of 12 reps

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

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

Max Effort 8/12/12

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

585 + Reverse Small Bands

605 + Reverse Small Bands (PR)

Max Effort 8/10/12

Trap Bar Deadlift - 605

IPA PA State Championships 2012

Footage from my most recent meet.

Back Again

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

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