Some support work

Seated Press 225x5/275x5
Close Grip Press to neck(elbows in) 185x10/225x10
Hammer Curls 70x8/75x2x8

Keeping volume low for now. This may be the last week for support work. Didn't want to do it but it felt good. The close grip press espically felt good. I still felt a little drained from yesterday which is why I should have probably scraped today altogether.

Things are looking good

Squat 135x2/225x2/315x1/405x1/500x1/525x2(easy had 5 in me)
Pause Bench 135x3/225x1/315x1/365x1/385x2(had 3 pause reps, 4-5 t&g)

Todays training went well. Had some powerlifters at the gym watch my depth and they said I was easily 2-3 inches below parallel. I was suprised how easy the reps where considering I had no knee wraps on and no belt. Bench went better than expected. I was looking to hit 365x2 pause reps but it was too easy so I went to 385 and nailed it. Right now my estimated raw total would be 600/410/630 at 255 bwt.

And so it begins..

Deadlift 225x3/405x1/495x1/545x1/565x2(easy, had 5 in me, no bounce)
Light Pause Bench 135x5/225x5
Chest Supported Row 90x16/135x12/180x12/225x7(too heavy, need more reps)
Wide Pulldowns 100x12/120x12
ABS

Time to start preparing

After much debate on my part, I will go with the standard powerlifting type training for this meet. Although I am seeing good gains from what I'm doing, I'm nursing two tender pecs, a bad lower back, and some really beat up joints. I'll take the strength I've gained and see how I can apply it to my powerlifting. With just under 4 weeks to prepare, I'm hoping to hit 550, 415, 605. This would beat last years ADAU nationals winner but is still piss poor in my opinion. When I hit the 550 a couple weeks ago I was wearing knee wraps but no belt. Now, I'm wearing a belt but no knee wraps as pre ADAU rules. I've been doing all my front squatting without wraps so I won't be too uneasy about it. Still not sure on what type of program I will follow but it will be fairly low volume due to my injuries.

Shoulders

DB Seated Press 55x20/70x15/85x12/100x12/115x7/100x12
Seated Lateral Raise 25x12/30x12/35x2x12
Cable Rear Delts 30x2x12/35x3x12
Upright Row 95x2x12/105x12

Chest/Triceps

DB Incline 70x20/85x12/100x12/125x9/100x12/85x15/70x20
Barbell Decline 225x15/275x2x12
Feet Elevated Push Up BWx30,25,20(15 secs. rest)

Tricep Pushdown 40x20/80x12/100x12/80x12
Modified DB Ext. 20x2x30/30x14

Back/Biceps

Chest Supported Row 90x15/135x12/160x12/180x12/205x10/90x20
Wide Grip Pulldowns 80x12/100x12/110x12/120x12
Seated Row 100x12/110x12/120x12/130x12
Behind the Back Shrugs 155x15/245x15/335x15/385x15/245x20/155x20

Seated Hammer Curls 60x4x8
One Arm DB Preacher Curl 30x4x12

Legs

Front Squat 135x12/185x12/225x10/275x12/315x10(had 12+ in me)
Leg Extension 130x4x12
Leg Press 270x15-2 series
Seated Calf Raise 100x5x12

Romanian Deadlift 225x2x10/245x10/265x12(all easy)
Lying Leg Curl 80x4x12
Glute Machine 87.5x12/150x12/165x12/175x12/185x12
Leg Press Calf Raise 270x12/360x12/410x3x12

Shoulders/Arms

Seated Press 185x12/225x2x10(wow,all very easy)
Seated DB Side Raise 25x2x12/30x2x12
Upright Row 95x3x12
Cable Rear Delts 30x12/35x2x12/40x2x12

Reverse Grip Bench 225x15/275x12/315x6(stopped there b/c I pulled my left pec. Had 10 easy in me. Rest of workout sucked!!!)
3 way DB Extension 25x4x30/35x15
Incline DB Curl 30x12/35x4x12
Wide Grip Pushdowns 40x4x20
Standing Hammer Curl 60x4x8(very easy/jump up to 80)

Chest/Back

Still keeping the weight moderate on all lifts. Not pushing real hard yet but I am getting a feel for where I am and where I will be able to go with this.

Bench Press 225x15/275x10/315x8/335x6/345x4/365x5
Incline DB Press 60x12/70x12/80x2x12
Machine Flyes 50x12/80x3x12

Deadlift 405x10/495x8/585x1
Chest Supported Row 90x15/135x12/160x10/180x10/205x10
Close Grip Pulldown 120x3x12
Seated Row 80x12/100x12/120x2x12

Legs

Took it easy on fronts today and had no lower back issues in spite of burying all my front squat reps and resting 1 min between sets. Leg extensions done with 20-30 sec rest. Hip sled done doing 15 reps non lockout, hold 5 seconds, 12 reps, and so on.

Front Squat 185x10/205x10/225x10/245x10(all easy)
Leg Extension 100x12/110x12/120x12/130x12
Hip Sled 270x15,12,10,8,6,4,2
Seated Calf 90x2x12/100x3x12

Romanian Deadlift 185x10/205x10/225x10/245x10(very easy)
Lying Leg Curl 80x2x12/90x2x12
Seated Leg Curl 95x4x12
Leg Press Calf Raise 270x12/360x4x12

Arms

Reverse Grip Bench 135x15/225x10/275x8/315x6/345x4/365x1/225x20
DB Palms Facing 35x4x10/40x2x10
Barbell Curls 95x8/115x8/135x8/115x8/95x8
Seated Hammer Curls 45x5x12

Pause Bench

Did what I could with my back still jacked up. My training partner suggested we do the 4x6 for bench and it went great. All weights were very easy. I may have to do bench only in July which sucks but it is cheaper. Did 7 good sets of rows and called it a good day. On sunday I will do arms. Hopefully I will be able to hit some legs next week. I am thinking maybe just smith fronts, lying leg curls, and seated calfs all for some higher volume. We shall see.

Pause Bench 315x1, 365x1, 385x1, 335x4x6
Chest Supported Row 45x20, 90x15, 135x12, 180x2x8, 135x6, 90x6

Slight Delay

I will be resting until Monday due to a lower back injury suffered yesterday morning while training.

Core Lift Training

All lifts were not max efforts but done to technical perfection. The deadlift espically was about 50-60 pounds under a max effort. Could've tripled the 550 squat and doubled the 405 bench. This will be my saturday workout with Monday being weak point training and Wednesday being support work. I think I will up the ante and go for 585/425/615 at the comp in July.

Squat 500x1/525x1/550x1
Bench 365x1/385x1/405x1
Deadlift 405x1/495x1/550x1

Support Work

Chest Supported Row 90x8/135x8/160x8/170x8/180x8/90x20
Shrugs 225x20/315x20/405x20/475x20
Seated Hammer Curls 40x12/50x4x12
Donkey Calf Raise 45x20/90x15/135x3x15
Seated Calf Raise 100x4x12

HERE WE GO!!!!

July 14th, Bordentown, NJ, WNPF; will complete a full comeback as my first meet since the weight loss. Goals will be 550/405/605 all raw. Would like to do it at 242 but won't worry about weight now. So, if anyone s close feel free to stop by. Training will be 3x a week, free style cycle(yes, I am that disciplined). Would like to see John stop by and say what's up. Was going to head up to Amherst this weekend for the Kaz seminar but no can do. Oh well. Training will start today with my heaviest day being Saturdays. Wow, can't believe how excited I am!

OK...

So in a desperate effort to put back on some bwt I did my old school bodybuilding workout template. In 2 weeks I went from 222 to 248 so time to go back to powerlifting and eating like a normal person. I'm sure many were a bit confused about what was going on but I needed to get back into it again. Normal life doesn't allow for 2 a day workouts 6x a week but it needed to be done. So now I need to find a meet in the NJ, NY, PA, CT area that is raw or at least no shirts or suits so I can get back to it. The last meet I did was almost a year ago!!! Don't know what I plan on doing but I'll come up with something from the old log book.

Shoulders/Arms

Seated Behind Neck Press 165x5x5
Seated DB Laterals 20x2x12/25x3x12
DB Rear Delts 25x5x12
Upright Rows 65x5x12
Arms Tonight

Close Bench(8 inch grip) 275x3x5/300x4/135x3x30
Close Bench(16 inch grip) 275x5/315x5
Incline Tricep Extension 65x5x12
Standing Hammer Curls 75x4x8
Barbell Curl 85x5x10/65x15