Meet is out!

Left torn Rotater cuff, nuff said. I talked to the meet director for the AAU worlds and they will let me compete this year so that is a big relief. So, for now I shall rest up, pull the sled, and go from there.

Chest/Shoulder/Tri 5/19/07

3 Board Chain Bench
warm up 135x1/135+chainx1/225+chainx1
work sets 315+chainx1/335+chainx1/365+chainx1

Speed Bench 185x8x3
3 different grips used

Fat Bar Pushdowns with Band attached
STACKx5x12(wow, tough)

Elbows Out Extensions 6x10

Face Pulls 4x12

Chest Supported Row 5x12

ABS 8x12


Max out day, deload next week YESSSSSSS!!!! The 365 with chain was slow. I hold all my reps at the top for 3-5 seconds. Total weight at the top was 615. Today I also tried a suggestion from Ryan K. and that was to not take the bar down to the board slowly but rather "drop" it on the board, pause, and explode. Helped my shoulder out but I found it to be much harder this way??

My shoulder hurts real bad but I had no problems on the speed bench for some reason. I'm actually really interested to see where this plan will take me.
My triceps are getting much bigger and I now regret doing the reverse grip earlier n the cycle. But if I hadn't gotten hurt, I wouldn't be trying new things.

Squat/Deadlift 5/15/07

Box Squat(11 inch)
warm up 135x1/225x1/315x1
work sets 405x2/455x2/500x2/550x2/585x2(wow)

Reverse Band Speed Deadlifts
warm ups 225x1/315x1
work sets 405x2/425x2/455x2/475x2/495x2(awesome speed today)

Leg Extension 3x12
Seated Leg Curl 3x12
Leg Press Calf Raise 3x30
Hise Shrug 4x20

Great Workout today. I was suppose to max out on the box squat today and ended up killing 585x2 but was done after that set. My speed on the 495x2 was freakin' awesome! All speed deads were done with 20 seconds rest between sets. Ran out of time so no abs tonight.

Chest/Shoulder/Tri 5/12/07

Chain Bench Press
warm ups 135x6/135+chainx2
work sets 225+chainx2/275+chainx2
add 3 board and 3 second pauses
315+chainx2/335+chainx2/345+chainx2

Band Push Ups(small band around back)
BWx5/BW+45x5/BW+90x5/BW+135x5

Small Band Pushdowns 4x20
Kennelly Extensions 6x10

ABS 9 sets

Used 3 board b/c I tore my suprasupiniatis doing reverse grip last week and going to the chest with 275 and chain was very painful. The way I've decided to do this meet was to stick with my original plan but just do 3 weeks of 3 board with chain followed up with 8x2 speed bench, deload, then 3 weeks of 3 board with lots of bands followed up with speed bench, deload, then meet. Will use purple band+weight for pushdowns and alternate between floor extensions and kennelly extensions.

Squat/Deadlift 5/8/07

Box Squat(11 inch)
warm ups 135x2/225x2/315x1
work sets 365x2/405x2/455x2/475x2x2

Reverse Band Speed Deadlift
warm ups 225x2/315x1
work sets 425x3x2/455x2x2

ABS 8x12
Hammer Pause Shrugs 4x8-20
Calf Raise 3x30

Added weight for the box squats and things went great. All weights were fast and smooth. Same goes for deadlifts. I didn't use the plate today and dropped the bands down 1 peg. All deadlift sets were done with 30 seconds rest between sets.

Chest/Shoulder/Tris 5/5/07

Chain Bench Press
warm up 135x15/135+5 sets of chainx3
work sets 225+chainx3/275+chainx3/245x2x3+chain/275+chainx3

Reverse Bench Press 135x5/225x5/315x5
Fat Bar Pushdowns STACKx5x12
Hammer Curls 1x12/3x8
Seated Rows 4x8
ABS 5x20

All bench sets were done with 5 sets of 5/8 chain cut in 3 foot lengths. It weighed out 200+ pounds. I paused the first rep on each set except 245 were I paused the first and last rep.

Squat/Deadlift 5/1/07

Box Squat(11 inch box)
warm up 135x2/225x2
work sets 315x2/330x2/365x2/405x2/425x2 ALL EASY

Reverse Band Speed DL off Plate
warm ups 225x2/315x2
work sets 405x2x2/425x2x2/455x2 good speed on all sets

Leg Curl 3x12
Leg Ext. 3x12
Calf Raise on Leg Press 3x30
DB Shrugs 2x20
ABS 8x12

Real good workout today. It was fun working out with other people for once. Used a purple band for deads that gave us only about 15-20 pounds of assistance and gave out just below the knee caps. 2 of us did 5x2 in just over 5 mins.