Squat, 10's wave realization 12-27-10

Squat: 135/5, 185/3, 210/5, 250/3, 290/1, 315/20 (pr)

Pullthroughs: 60/12, 80/10, 10, 10

Hanging Leg Raise: BW/8,10, 10

Reverse Hyper: some weight for some sets, it don't matter. The shit hurt regardless.

The squat is something I've been wanting to push myself in for the longest and I found that this was the perfect time to do it. So I decided the Saturday before the workout that i was going to hit 315 for 20. I started off simple enough, and hit a brief wall when I got to rep 7, pushed forward and got to rep 14. By that time my glutes were on fire, but 19 my legs started to burn, and 20 was a relief. They looked easy, but that was far from the truth.

Greg is doing good on his new program that was designed by Gary Hartwig. Greg has always been a strong guy, but it's scary to think of what could happen with a well known coach in his corner. Scary!

Bench tonight, along with video. We'll see what I got tonight.

Thats 90 on each side btw.

Floor Press: 135/10, 185/6, added 1 chain/6, 6

20 mins cardio

Felt strong today and feeling healthy. Glad this training week over so I can rest and eat for Monday's throwdown. I figure this will be a good opportunity to see how tough I am mentally to grind through 20 reps on the squat.

Well, Christmas is here and I'm counting my blessings and thanking God for the small things and victories and gifts I've had over the year. Being safe coming home at a sketchy hour on the CTA, passing my summer and fall classes, competing and doing well in powerlifting, having good friends and training partners, family, and roof over my etc. I dont get gifts from others, and the holidays havent been the same since my mother and grandfather died. I have great memories of Christmas though and those will stay with me forever.

At my age, just like my goals are always being refined and evaluated, Christmas does also. I definitely believe in the reason that it's celebrated but not the commercialism. If your'e hung up on the gift your'e getting and giving, then, just like I heard at a sermon a week ago, you are liable to miss Jesus. If you don't believe n Jesus, then you miss the point of the holiday.

Call me naive but I still believe in peace on Earth, good will towards men. Not the "Save 50% at Best Buy", which I won't lie is nice, but not the point of the holiday.

ATTN: The next two to five sentences take a spiritual tone. Don't like it? Too bad, just skip to the next paragraph!

The point of the holiday, and yes I'm going there, is to celebrate Christ's coming into the world. I am thankful that i have his grace and mercy everyday, even with the fact that I may say and do things that are displeasing. For me and other Christians who celebrate, thats the reasons. AND IT'S NOT X-MAS!!!!!!!!!!!

And if we really look at it, Christmas is a year round thing. You give to people an ear, encouragement, friendship, love and much more. You may get the same thing, but if you're caught up in the superficial and not thankful for the little things, you're going to have a very shallow life.

Well, off my soapbox. Time for some leftover food and a bit o videogames. MEEEEEERRRRRYYYYYY CHRISTMAS!!!!!!!

ps. Uh, Santa........if you could leave a job and a subsequent trip to the Arnold Classic in March to see Branch Warren Win, I'd REALLY appreciate it. Thanks!

Deadlifts, 10's Intensification

Deadlifts

135/5

185/5

225/3

260/5

295/5

320/10,10,10

Leg Curls:45/10, 90/10, 90/10

Abs: 3/20,20,20

Sorry, but that was about it. It's late and i have an early morning session because my gym is closing early tomorrow. I'll go in-depth and post the military workout. I will say this though, I now know why I dont train two days in a row for power anymore.

Bench- intensification, 10's wave

Ok, so in my grand wisdom, I forgot my log book yesterday, but I had a great session nonetheless. My last set for 3 x 10 was supposed to be 220 for three sets of ten but I ended up doing 250 for three sets of ten.

bar/16

135/6

185/3

200/5

230/3

250/10,10,10

Incline DB press: 90/10,8 85/10

One arm rows: 75/10, 90/10, 10

Rolling Tricep Extensions: 35/10, 40/10, 50/5

Everything felt good and that 250 was manhandled. Kept in mind to keep my setup tight also and to stay tight during the set.

Tip: never forget your logbook. If you do, beat ass anyway.

Squat, 10's wave, Intensification, Juggernaut method

Squat

135/5

185/5

225/3

230/5

260/5

280/10,10,10

Leg Press: 3pl/10, 4pl/10, 5pl/10,10

GHR: BW/10,10 attached pink band 6,6

Kettlebell swings: 50/15, 60/15

Met up with my boy, Big Snookie Greg Sorrels and we hit squats together until I went upstairs for some leg press and glute ham raises. Greg was pretty amped as he got his program from Gary Hartwig, so I was pretty excited for him. Greg is very hard worker and has no problem following a program at all so I'm looking forward to see Greg nail some PR's.

I had a good session today. I'm looking forward to what the realization phase is going to bring in all my lifts, but my squat especially. I want to squat 315 for 20, and not sure how long that will take, but I'll add that to my list of longstanding goals, one of which is to bench 500 raw.

I go to bed happy knowing that the Bears are in the playoffs. I hope they continue to steamroll the competition. Way to bounce back after a pounding by the patriots.

Deadlift and Military Press Training.

Deadlifts: Dec 17 2010

135/5

185/5

225/3

285/10,10,10,10,10

Pendlay Rows: 135/10, 135/10, 185/8

Leg Curls: 90/10, 10, 10

Military Press: Dec 18 2010

Bar/20

65/10

95/10

110/ 10, 10, 10, 10, 10

Seated hammer low rows: 45/10, 90/10, 135/10, 180/6

(used pink mini bands)

Chest Supported Rows: 90/10, 135/ 10, 180/6

Close Grip Press: bar/10, 95/10, 135/8, 185/8

(used pink mini bands)

Shrugs and curls also

Never used the mini bands for any type of work on main or assistance exercises. Since my next meet is a bit far off, I've decided to go ahead and test the waters with them. Very different feeling on the bench thats for sure. I hope to experiment more with chains also. Gotta have fun, don't let your program be ran all the time by....well.....the program. Have fun a bit, especially if you're not training for anything at the time. The experimentation you do now, may be the one thing that shoots up your total.

Accumulation bench- 15 DEC 10

Bar/12

95/10

135/10, I have no idea why I did that many.

185/1

200/10,10,10,10,10

Incline DB Press: 70/15, 10, gritted out 13 on the last one

Pressdowns: enough to emasculate me because they were not tricep extension or a CG Bench

My first full week of the program is almost complete and looking forward to a back and hamstring workout tomorrow. Deadlifts, some rows and glute ham raises or leg curls. Since the deads aren't too heavy, I don't mind going heavy on the rows to get a big(ger) back.

My nutrition still blows.....that is all. I just eat when I'm hungry, but when I eat, I EAT! Speaking of, I need a rotisserie chicken, or chickens, for the weekend.

Little video to leave you guys with.

Keep on keeping on!!!

First day of the Juggernaut method......

Well, I started training back serious on Monday, and I have a structured program in the form of the Juggernaut method(available at www.elitefts.com) by Chad Smith, a shot putter turned athlete who did his first meet unequipped in CA. Here is a video to show you he can walk the walk.

As I've been following his log for awhile now, I was aware he was doing something but he never named it outright, so when he released the e-book, I jumped on the first chance I had to get it.

I started light on all my lifts, so I'm working with the following "working maxes:

Squat:420

Bench:330

Deadlift:475 (but this may be lowered a little bit)

Mil Press:185

Yesterdays workout broke down like this.

135/5

185/3

225/2

250/10,10,10,10,10

That shit was hard.........how hard you ask?

Very hard. This illustrated how I need to be in good cardio shape to handle intense sessions. The rest of work went like this

Leg press: 3 plates per side/10, 5 plates/ 10, 10 ,10, 10

BW glute ham raise: 10,10,10,5

I was done after that. Going to do some cardio today too, just to get the blood moving.

Going on's.

Ok, so I did a meet before Thanksgiving, here are the results

squat:600

bench:391

deadlift:596

I also got best lifter. Yay.

Sorry, I have some weird wiring with me as the effect of adding 100 lbs to my squat in a year as nothing. I'm already training for my next meet and I'm motivated to do more in my next meet. No time to focus on the next one.

Running 5/3/1 still, but working with the Juggernaut method after my little bit of BS training. Just training for nothing more than a pump is enjoyable, others be damned, being jacked and swole is AWESOME! If you lift weights and you look like poo, then what the fuck is the point.

Rant over.

Past couple days training.

Tuesday squat

bar/13

135/12, 5

185/10

225/10

275/10

315/5

Bw Glute ham raise: BW:10,10,9

Leg Curl: 80 lbs done to failure. Done from a deadstop. My hams are cramping........thanks for the idea John Meadows.

Wednesday Bench

Floor Press(used fat gripz)

135/6, 5

185/5

225/3

275/3

Hammer one arm rows

90/8

135/8

160/8

180/8

Barbell Rows: 225/8, 8, 8

Rolling triceps extensions: 30/10, 40/10, 50/10

Some curls for the girls...................that aren't coming my way....the single me continues.......

Fuck it.