"Promise to yourself to be so strong that nothing can disturb your peace of mind. To be too wise for worry, too tolerant for anger, and too courageous for fear. To be happy." - Author Unknown -

Saturday, November 29, 2008

Squat/Deadlift Training

Front Squat
135x 8
225x 6
315x 4
405x 6(could've done 8)
425x 6

Stiff Leg Deadlift
135x 2 x 3
225x 3
315x 3
365x 3
415x 5

Shrugs
5x 270-500 x 20

Decline Sit Ups
15x2 x 15, 10x 12

Standing Abs
3x20

This was a really fun workout. I had been itching to do front squats for awhile now plus it took stress of my bicep/shoulder. Hit a very strong 405x 6 then a medium difficulty 425x 6. Will do 2 sets with 425. Did still leg deadlifts ala John Hudson. The only difference was I keep my head facing my feet till lockout. 

Tuesday, November 25, 2008

Squat/Bench Training

Squat - high bar, no equipment
135x 8
225x 5
315x 5
405x 1
495x 8
down sets
405x 3 x 8

Pause Bench Press
135x 10, 6
225x 6
335x 8
down sets - 5 second pause on each rep
275x 3 x 8

H Rolls
5x12

Decline Sit Ups
3x15

Another solid workout tonight. The squats were easy but by the 3rd down set I was feeling more then a little fatigued. The bench was real nice, 335 was surprisingly easy. Heavy deadlifts/back on Friday or Saturday. I am breaking deads out b/c it is the lift that needs the most work at this time.

Saturday, November 22, 2008

Big Workout

Had a great workout today! Here it is:

High Bar Squats(no equipment)
135x 8
225x 6
315x 3
405x 1
485x 8
down sets
435x 5
415x 5
395x 5

Pause Bench Press
135x2x6
225x 6
315x 3
365x 6!!! add wrist wraps
down sets(no equipment)
315x 8
295x 8
275x 8

Deadlift
225x 3
315x 2
405x 1
435x 8 EASY!!
down sets( stiff leg deads)
345x 5
365x 5
385x 5

Decline Sit Ups
3x12

Arms 
7 sets total

This was a great workout. I can say that the deadlifts are what surprised me the most. I really did them like there was 135 on the bar. No bouncing either. 

Wednesday, November 19, 2008

Squat Test

Squat
135x 5
225x 5
315x 5
405x 1
495x 1 add belt
585x 1 belt & light knee wraps
675x 1 same EASY!!!
405x 2 x 5

Lying Leg Curls
55x 12
95x 12

Finished up with some abs and called it a day. This was the first time since July that I had to walk the weight out and setup. I also did all these squats ass to heels as opposed to having someone call my depth at just breaking the plane. In other words, this was an IPF legal squat. I am very happy with this lift and will setup my next cycle based off a 675 max so that I can leave some room to build.


Monday, November 17, 2008

Bench Press Strength Conditioning Week 2

Pause Bench Press
135x2x6
225x6
315x3
355x2x6 easy!!!

Illegal Wides Paused
305x2x6 hurt wrist and shoulder somewhat

H Rolls
30x3x12
20x2x15

Looks like all the back work is paying off. Hit a very strong 355 for 2 sets of 6 paused. My spotter would give me a clap like an old school meet. Did some illegal wides today as the inclines were all being used and I didn't want to wait. They felt great but did give me some discomfort in my shoulder and wrist. Finished off with 5 sets of H Rolls. So next week 'll go for 3x6 with 355. My all time PR is 4x6 paused with 365. When I get 4x6 here I'll go up to 375 and start over. Wanted to do some tricep work tonight but my elbows were bothering me. 

Thursday, November 13, 2008

Deadlift/Back

Deadlift
135x 5
225x 5
315x 2
405x 1
495x 1
555x 3

Stiff Leg Deadlift
315x 3 x 5

Barbell Rows - no straps
225x 8
275x 6
295x 6

Lat Pulldowns
160x 10
200x 10, 8, 8

Finished off the workout with some abs as I have been doing after every workout. 555x 3 was not tough but not easy. I really wanted to see where I was at this point to figure out what I needed to work on. Besides grip it is power off the floor. So I will be doing deadlifts off a 100 pound plate for sets of 6. This will build my grip, power off the floor, and speed for lockout. 

Tuesday, November 11, 2008

Bench Press Strength Conditioning Week 1

11/11/08

Pause Bench Press
135x 10, 5
225x 5
315x 1
355x 4
355x 6

Paused Incline Dumbbell Press
60x 6
90x 6
120x 2 x 6 easy

Narrow Grip Pause Bench
135x 3
225x 3
315x 3 x 3

Good workout on Veterans day. I hit all my numbers and I am pleased with that. I am starting a strength conditioning cycle hoping to build power from the bottom up.  I didn't have a spotter for my first set with 355 and I didn't want to miss. Was very happy with the narrow grips though! Every single bench rep including warm ups was paused. I use to do it this way but I got away from it. Now I am back at it!

Thursday, November 06, 2008

Deadlift/Back

11/6/08

Deadlift
135x2x5
225x3
315x2
405x1
495x1
585x1 - all sets done sumo
405x1 - switch to conventional
635x Miss grip
705x Miss, used straps

Barbell Rows
135x 10
225x 10
315x 5
365x 5
315x 10

DB High Shrugs
20/25/30/35/40x 20 reps each

Lat Pulldowns
135x 10
165x2x10

VERY disappointed with my deadlift. I have actually gotten weaker in this lift. I did all sets without a belt today as well. About 4-5 weeks ago I got 700 past mid thigh and lost it b/c grip. Today I missed 635 at the very top with grip and couldn't even break 705 off the floor with straps! Oh yeah, I did the 700 pull after squatting last time! 

Bent over rows went very well. I do these very strict, no swing, dragging the barbell up the thighs and explosively pulling the shoulder blades together and elbows back. Everything else was done light and precise today. I am still trying to figure out how I'm going to set up my training.

Tuesday, November 04, 2008

It's been awhile

Well, we are getting back into the swing of things here. I have been training but not the same way as in the past. I am getting back to my roots to condition my body and get every link strong to the max. Here is todays' benching:

Bench Press
135x 10, 5
225x 3
315x 2
365x 1 paused
385x 1 paused
405x 1 touch & go
365x 2 x 3 touch & go
315x 3 - 3 second pause on chest
305x 3 - same
295x 3 - same

Modified Close Grips
225x3x5
*easy weight but need to build up the wrist and elbows slowly

H Rolls
4x15

That's it for today was smoked and trying to figure out what I can/can't do. I will once again be updating my blog regularly. Thanks for reading!