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!