Wednesday Bench: 135/10,5, 225/3, 290/3,3,3, 275/3, 315/2,2, 345/2,1
Hammer Strength One Arm rows: 75/12, 100/12, 115/2
Just wanted some extra volume on the main lift and one assistance exercise. Assistance work at this point (at least to me) should just be there to balance out the main work
Friday: Deadlifts (at Powerhouse Gym in Downtown Tampa)
Was in Tampa for the the Pro Bodybuilding Weekly Championships and got in my last heavy deadlift session at Powerhouse Gym in Downtown Tampa. A phenomenal gym that is now home to IFBB Pro Ben Pakulski.
Deads: 135/10, 5, 185/5, 225/3, 275/3, 315/3, 365/3, 405/1, 495/1, 550/1
Some back assistance work.
Felt strong on these and enjoyed getting in my last workout. I feel confident as I am in the final two weeks. Light work this and next week. Lots of foam rolling and stretching. Cant wait for this to go down!
Here is the video from Friday.
Working with Muscular Development Magazine over the weekend was once again a phenomenal experience and I was glad to be apart of it. There is just too much to type so I'll list highlights.
-Working with Shawn Ray who is someone I looked up to for the longest.
-Meeting with 1982 and 1983 Mr.Olympia Chris Dickerson and Samir Bannout
-Meeting Lee Labrada.
-Working with George Farah
-Seeing Al Auguste bring home a win in his Pro Debut in his home state.
-Seeing Marius Dohne win and bring home a victory to South Africa. Home of the Legendary Bodybuilder Reg Park.
There were more, but this was only the tip of the iceberg!
Sunday, June 26, 2011
Monday, June 20, 2011
Squat Training
Squats from today.
135/5
185/5
225/5
275/3
315/3
375/3
405/2
455/2
Leg curls after.
I was not going to take 455 and unracked it and racked it back. But then I had my training partner Troy and a top level national female bodybuilder look at me like I was retarded so I went under the bar and got it. It was not a pretty sight but fuck it. I'm glad I did it because I hurt my knee at 430 and I handled 25 lbs more. I have paid to do a full meet, but I will take it week by week and let my body tell me what it can handle (a lot) I also need to keep reinforcing technique with the little while I have left. I'm not going to have a week where I pull openers as I have a pretty good idea of where I stand with that.
Feeling good right now. Off to eat, shower, read and then sleep.
135/5
185/5
225/5
275/3
315/3
375/3
405/2
455/2
Leg curls after.
I was not going to take 455 and unracked it and racked it back. But then I had my training partner Troy and a top level national female bodybuilder look at me like I was retarded so I went under the bar and got it. It was not a pretty sight but fuck it. I'm glad I did it because I hurt my knee at 430 and I handled 25 lbs more. I have paid to do a full meet, but I will take it week by week and let my body tell me what it can handle (a lot) I also need to keep reinforcing technique with the little while I have left. I'm not going to have a week where I pull openers as I have a pretty good idea of where I stand with that.
Feeling good right now. Off to eat, shower, read and then sleep.
Sunday, June 19, 2011
Fridays Training
Doubled up on Friday with Deadlifts and Military presses. Did some extra back work also
Deads: 135/6,5 185/4, 225/5, 275/3, 315/3, 365/3. Really focused on technique with these and making my head go up instead of staying neutral.
Military press: Bar/12, 65/12, 95/8, 135/5,4. I'll be making these a priority in my next training cycle in really trying to push up the reps and weight. I need bigger and stronger shoulders for what I'm trying to accomplish which is pushing my bench press up.
Bent Rows: 135/12,10, 185/10, 225/10, 275/8
Seated Rows: 120/12, 150/12, 195/8
The last few days I have been running around for Muscular Development Magazine and loving every minute of it recording and interviewing people for the Jr.Nationals. It ended at the right time, so I can focus on the task at hand.
Deads: 135/6,5 185/4, 225/5, 275/3, 315/3, 365/3. Really focused on technique with these and making my head go up instead of staying neutral.
Military press: Bar/12, 65/12, 95/8, 135/5,4. I'll be making these a priority in my next training cycle in really trying to push up the reps and weight. I need bigger and stronger shoulders for what I'm trying to accomplish which is pushing my bench press up.
Bent Rows: 135/12,10, 185/10, 225/10, 275/8
Seated Rows: 120/12, 150/12, 195/8
The last few days I have been running around for Muscular Development Magazine and loving every minute of it recording and interviewing people for the Jr.Nationals. It ended at the right time, so I can focus on the task at hand.
Wednesday, June 15, 2011
This weeks training thus far.
Mondays squats went well. Only went up to 390. Felt slow, and I didn't video tape so I have no idea of the actual speed.
Yesterdays Bench
245/3
275/3
315/3
375/1
405/2 misses.
I can make up a myriad of reasons as to why I can't get 405 up but I'll go with the simplest reason. I'm simply not strong in the right areas and I got lazy with some exercises that were vital to benching. And after talking with a friend I'm going to have to put size on my back and shoulders even more. So me moving up a weight class may be coming. Going back to bodybuilding training for a little afterwards. Just need a break and I want to put some size on also
Yesterdays Bench
245/3
275/3
315/3
375/1
405/2 misses.
I can make up a myriad of reasons as to why I can't get 405 up but I'll go with the simplest reason. I'm simply not strong in the right areas and I got lazy with some exercises that were vital to benching. And after talking with a friend I'm going to have to put size on my back and shoulders even more. So me moving up a weight class may be coming. Going back to bodybuilding training for a little afterwards. Just need a break and I want to put some size on also
Wednesday, June 8, 2011
Deadlift training
I won't go too much into the workout. I went up to 605 and tried it four times. Everything leading up to it was light which was
135/6, 6
205/5
245/3
295/3
334/2
384/2
424/2
495/2
495/1
550/1
605/ all missed
I may have done a bit too much leading up to that 605. I've pulled 611 so strength is not a big issue. I still have time and 550 went VERY well. I take openers in a couple weeks so we'll see what happens.
Knee is feeling great again! Helped my buddy Mike move AC units and it didn't even get sore or stiff. Great fucking sign in my opinion. Heavy squats on Monday it is and it's going down. I'll be purposely listening to the most violent music I have on Monday.
There is a mobile template for this blog now.........so read. You have no excuse. You don't read, I'll come and get you..........WHILE YOU SLEEP!!
135/6, 6
205/5
245/3
295/3
334/2
384/2
424/2
495/2
495/1
550/1
605/ all missed
I may have done a bit too much leading up to that 605. I've pulled 611 so strength is not a big issue. I still have time and 550 went VERY well. I take openers in a couple weeks so we'll see what happens.
Knee is feeling great again! Helped my buddy Mike move AC units and it didn't even get sore or stiff. Great fucking sign in my opinion. Heavy squats on Monday it is and it's going down. I'll be purposely listening to the most violent music I have on Monday.
There is a mobile template for this blog now.........so read. You have no excuse. You don't read, I'll come and get you..........WHILE YOU SLEEP!!
Wednesday, June 1, 2011
June 1st Bench training
Bench: 255/5, 295/1, 320/1, 365/miss, 1, 315/2 (paused)
Chest supported row: 90/10, 135/10, 185/6
Pressdowns: 3 light sets of fifteen.
Went into this one feeling pretty good and wanted to test the limits. I handled 375 after missing it once, and 385 proved to go the same way. I was stoked because this is only 6 lbs off a competition best of 391 lbs. I am on my way to a 400+ bench and I'm stoked. Deload week next week for all lifts and I have one more heavy cycle and openers with a 10-14 day deload. The reason I deload for so long is that I'm usually pretty beat by the time the meet comes around with a week deload. Last meet I did it for two weeks and PR'd in two of my lifts. So I will do the same this time.
I am excited for Friday, not only is it Friday and payday, but X-men First Class comes out and I'm super excited!
Chest supported row: 90/10, 135/10, 185/6
Pressdowns: 3 light sets of fifteen.
Went into this one feeling pretty good and wanted to test the limits. I handled 375 after missing it once, and 385 proved to go the same way. I was stoked because this is only 6 lbs off a competition best of 391 lbs. I am on my way to a 400+ bench and I'm stoked. Deload week next week for all lifts and I have one more heavy cycle and openers with a 10-14 day deload. The reason I deload for so long is that I'm usually pretty beat by the time the meet comes around with a week deload. Last meet I did it for two weeks and PR'd in two of my lifts. So I will do the same this time.
I am excited for Friday, not only is it Friday and payday, but X-men First Class comes out and I'm super excited!
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