Past Weeks training

Highlights of past weeks training

Squat:Nailed a 500 lb squat

Bench: Hit 355 for one. Wanted to get as close to 365 without failing. So I figure a good bench opener will be a little below that and 355 will be a good second attempt.

Deadlift: Hit 460 for 5.

Not a whole lot of assistance work done this week, but will next week. Doing a circuit style assistance day in the afternoon tomorrow for some max pumpitude. Got another heavy week coming up so will for sure be resting a lot this weekend. I also have 3 exams in the same week. I wonder if my professors spoke to each other and asked whats the best way to academically bitchslap me.

Beyond that, I'm excited for the XPC International Open. And hope to catch some of the pro meet on pro day and some of the expo. Cant wait!






These videos always hype me up a bit.

Ramblings.

Not a whole lot of sets and reps here for this one. But I will go over some bullet points

1: I have someone handling the last 5 weeks of my squat training. Wasn't going the way I wanted to go, so went with a MUCH more experienced lifter to handle the last five weeks of my squat.

2. Trying to stay on top of my commitments with stuff outside of class. Its a straight up bitch sometimes

3: My eating is actually pretty decent right now.

4: I should be more conditioned, but I'm not, so I'll fix it.

5: The facebook positivity and humble warriors are getting to me.

6: Laugh bitch.........its a celebration

Past couple days training

Monday: Squats

320/3
365/3
410/3

Assistance work after

Wednesday: Bench

230/3
265/3
300/5

Hit 3 reps on the incline bench press.

After talking with Matt Ladewski, I'm ditching 5/3/1 and going to a conjugate system for awhile after my March meet. 5/3/1 has been very good, but i'm to the point where it's not doing what i want it to do. I will go back to it in the future, but I'm gonna do another system totally

Squat training. Not worthy of the Project Bane title

Squat or lack thereof

135/5
225/3,3
275/1
315/1
315/1

I shut it down after that. I fucked up my warmups and that set the precedent for the rest of the workout. I don't like it, and since I don't have time to screw around, I'll think about repeating said workout tomorrow with the same percentages and weights. I have a vision of where I want to go and i will get there.

Project:Bane Deadlifts and Overhead Press

Past couple days training.

Friday: Deadlifts

210/5
265/5
320/3
405/5
450/3
500/3

Speed Deads

315/2,2,2,2,2,2

Deficeit Deads

315/3,3,3,3,3

One Arm Rows (w Fat Gripz)

65/10,10,10,10

My glutes, hams and back were on fire and all I wanted to do was pass the fuck out after. And thats what I did......after I consumed a burger and fries.

Saturday: Overhead Press

140/5
160/3
180/3

Overhead press (w/ 2 sec holds)

155/3,3,3,3,3

Laterals

30/10
35/10,10,10

Floor Press

135/10
185/10
225/8
245/4

Pressdowns

80/15
110/15, 15

Just experimenting with the floor presses and Overhead pause presses. Nothing special.

A friend wanted to see more life stuff.......look at them books.........

Past weeks training

Monday: Squat

175/5
225/5
265/3
325/5
370/3
410/3

Followed by leg press, yoke bar squats, legs curls and adductors

Was a good day

Wednesday: Bench

135/5
160/5
195/3
240/5
275/3
315/3 (my set up was interrupted, but what ever. Not my best day)

Followed by incline press, flyes and some triceps pressdowns and facepulls

Deadlifts are today. Coming up on 9 weeks out and gonna get that good work in.

Project:Bane Deadlifts

Trained with a couple buddys by the name of Mike Spagnola and Shane Collins. Shane is a powerlifter with a 1400 + raw total and Mike is also a powerlifter that owns Edge Strength and Conditioning(

Deadlifts were done at edge with extreme prejudice

210/5
265/5
320/3
345/5
405/5
450/7
495/2
550/1

Sumo speed deads

135/3
225/ 3,3,3,2

Bent rows

135/12
225/10,10

Mike is a pretty driven guy along with Shane and Mike's Girlfriend Sam who is also a powerlifter.

Pretty good session yesterday and a good way to close out 2011.

Squatting Monday, although I'm not to sure how intelligent that is.