Legs 4/30/06

Squat 315x5/365x2x5/385x5/405x5
Leg Extension 100x5x12
Leg Press 270x12/450x3x12
Seated Calf Raise 70x12/115x4x12
Hamstrings Tonight

Stiff Leg Deadlift 225x10/275x5x5
Leg Curl 70x5x12
Donkey Calf Raise 4x12

Back/Chest Training

Deadlift(light) 315x4x10
Wide Lat Pulldown 120x2x10/130x10/140x10
Chest Supported Row 90x10/135x3x10
DB Shrugs 120x4x10
Chest Tonight

Bench Press 275x5/295x5/315x2x5/325x5
Incline Press 185x8/205x8/225x10/255x10
DB Flyes 20x15/25x12/30x12
Feet Elevated Push Ups BWx30,25,20

Shoulder and Arm training

Seated Behind the Neck 95x12/115x10/135x10/145x8/155x3x6/155x8
3 way Shoulder Raises 20x2x30/15x30
Upright Row 65x2x12/75x2x12
Rear Delt Machine 100x2x12/80x12
Abdominal work
Arms tonight

Standing Curl 65x12/75x10/85x8/95x6/105x4
Seated Hammer Curl 40x5x12
Close Bench(10 inch grip) 245x3x5/255x5/265x5
Incline Tricep Extension 45x5x20

Leg Training 4/26/06

With the short rest periods and the fact I havn't squatted in a month and a half I had to drop the weight for the last 4 sets. I simply ran out of steam! We will work harder. I said I was going to try something different, so watch out. Squats were done rock bottom with 12 inches between heels off a wooden block. Non-lockout, fast reps were of order.

Squats 315x6/325x6/335x6/345x5/275x4x6
Stiff Leg Deadlift 135x4x10
Leg Extension 100x3x12
Leg Curl 70x3x12
Seated Calf Raise 90x5x12
Donkey Calf Raise 3x12

Bench Press Training 4/25/06

Solid Bench workout. Nothing was too hard just worked up to a point where form would deteriorate than dropped reps. I was spent when I tried the 325 so just did a 365 single and called it a day. Standing Presses were very easy and the rest of the workout is pretty much standard.


Bench Press 255x5/265x5/275x5/285x5/295x5/305x5/315x5
325x3/365x1
Standing Press 195x3x3
Hammer Curls 80x4x8
Wide Lat Pulldowns 140x8/150x2x8/155x8

Deadlift Training 4/21/06

Not a bad day considering it's been almost 2 months since I squatted or deadlifted. None of the sets were very hard but my form was starting to deteriorate when I reached 515. The down sets were easy. For some reason my repping ability on the deadlift is awesome. I could've done the 455 for 10 and the 405 for at least 15, all without straps. I got into a bad habiti of using straps last cycle so I didn't even bring them to the gym.

Deadlift 405x2/415x2/435x2/455x2/475x2/495x2/515x2/455x5/405x10
Pendlay Rows 185x4x8
Shrugs 315x4x20

Tricep Training 4/20/06

Close Bench(10 inch grip) 225x5/235x5/245x5/255x5/265x5/275x5/285x5
295x3/305x3
315x1/325x1/335x1/345x1
Hammer Curls 70x4x8
Lat Pulldowns 140x4x8

Good workout. Worked up to a good set of 5 then 3 then a single. None of them were easy but not my max. All smooth and controlled. I'm going to try something a little differnt this cycle. I'll pick a core lift for each day(Bench, Squat, Close bench, Deadlift) and work them for around 8-10 sets or so with a good weight. Then follow it up with 1 or 2 exercises to support it. However, I will squat olympic style and do multiple sets of 5. My close bench workout will be like above upping the weight when I feel good, really pushing the 5 rep sets. My bench scheme will be what I used a few years ago, the same I have John doing. We'll see how this pans out.

What's been going on

My workouts have been short and sweet the past 3 weeks. I've had little time for anything else working 12 on 12 off 7 days a week with an hour and a half commute. Basically I do Bench one day and triceps the other with no support work. I'm not use to being this shaky with the bar but it does force me to maintain high tension at all times. Still nothing I'd like to get use to. Next week will start my return to a normal schedule again. I am not in Cali so I cannot do the meet I was going to do on the 27th. I will be doing one though within the next few months as well as the Raw worlds, thanks to John Mcdonald, which may be held in Conneticut. I would like to do that in all 3 lifts not just bench. But I will start posting next week regularly again at the start of a new cycle.