Bench and Deads

Bench: Wednesday night:
Bar/20,15
135/10
185/5
225/5
275/1
315/2.2

Flyes and pressdown: 2 sets apiece


Deadlifts: 6:30 am

135/14
18510
225/5
275/5
315/3
368/8,4

Pulldowns:
140/12
180/10,10

Bent Rows:
135/12
225/10
315/8


Bench day kinda stunk. Elbow and forearm is angering me. Strained something in it and now it doesn't want to act right. Blah.

Squat Training

Leg curls
65/15
85/15
110/10
125/8
140/6,5

Squats:
135/10
185/5
225/5
275/3
315/2
405/1
415/2,2,2

Leg press:
3pl/15
4pl/15
5pl/8

Leg ext:
3 sets

In and out. Getting stronger. Off season going well so far.

Benching

Bench Press:

Bar/20
135/12
185/10
225/5
275/5 sets of 2

Incline DB Press:
65/30
75/25
85/15
105/10

Dips and Flyes: 2 sets apiece

Everything about bench was off today. I may have to switch my times around so I can bench out of the power rack instead of one of the normal benches available. I'm going to see whats available at East Campus, but possibly not much their either.

Squats

Squat:
Bar/15
135/10
135/5
185/5
225/3
275/2
315/1
405/2

Pause Squats:
225/5,5
245/5

Leg curls:
80/20
110/13
140/10
155/10

Leg Press for three sets to finish it out. Getting stronger and getting my reps up. Thats the goal.

Back Training: Back to Deadlifting, a Low Budget Students Diet, and Get Rid of Bullshit

Deads: (beltless)
135/15
185/10
225/5
285/5
315/3
405/1
480/2

Seated rows:
130/10
180/12
210/12
250/10

Bent Rows:
135/14
225/10
315/8

Pulldowns:
3 sets

Felt good to get some weight in my hands for some pulling and heavy lat work. Really working on getting stronger without a belt. Added in some type of ab work a couple times a week.

On the nutrition front, my main sources of food right now is ground beef (85-93% lean depending on what I can afford), turkey, chicken and sweet potato, white potato, protein powder and oatmeal. I eat around five times a day and strive to get in my protein at 8-10 oz and the five times I eat, I include protein powder as a meal (I combine it with Oatmeal and shake that bitch up.) Fats come from coconut oil, peanut butter, fat in the meats I eat and almonds. Staying more consistent with my nutrition has been paying off. My weakness is still Chipotle and Dicky's BBQ (specifically) the brisket

Supplements being used right now:
Mutant protein powder (Shout out to Gabe Moen on this one with the Husker Power hookup!)
Glycofuse
Aminos (various brands)

Simple stack. My pre-workout? Coffee.

I've learned something that is really helping now. When I was at a standstill during my prep, the biggest thing I did was to break down what I really needed and what I really didn't need to put the package together that I wanted. I still needed barbells and dumbbells, so that became the brunt of my workout. I didn't need a pre-workout drink that cost 30 plus dollars when I had a Starbucks card. There is more, but most of you get the point. I took what I needed and discarded the rest.

Me and Paul Carter (author over at Lift-Run-Bang) were talking on Facebook about how people don't really need as much as they think in terms of lifting. You can translate this to life as well. We don't need half the bull that bogs us down. Find out what you don't need and get rid of it.

Enough of me lecturing.........football is on.

Chest training and stuff

Bench:
135/10
185/6
225/5
275/2
315/3 sets of 2

Incline Press:
135/15
225/6
245/6 (+2rp, +1rp)*

Machine Press:
2 sets

Flyes:
2 sets

Lowering the volume a little and using more techniques like rest pause and negatives to jack the volume up. The volume has been up for awhile so bringing it down a bit may yield some good gains.


Now off to do a video assignment.

Training and a Look Back at Pittsburgh

Monday:

Squats:
Bar/15
135/7
185/3
225/2
285/1
325/8x3

Hack Squat:
1pl/10
2pl/7,8

Leg curl:
95/8
125/10
155/9,6+2rp (rest pause)

RDL's:
135/10
225/8,8

Leg extension:
Enough to make my legs look like Kai Greene's

This workout was brutal. It was an "explosive" day and it was tough. But thats a good thing. I'm going to have to go back to low bar squatting for my heavy and explosive days and high bar for my rep days.

Pittsburgh Musings:
First off, "the 'burgh" is my second favorite city behind Chicago. But dear God.........just two lanes on your expressway?! C'mon man!!

The IFBB North American's was a great show and Gary Udit is a great promoter. Everything ran pretty smooth with so many competitors. The over 40 class always impresses me with their condition and dedication to the sport. Guy like Rob Kreider, Monty Mabry and Ryan Celli getting things done up there. Kevin Jordan, Dusty Hanshaw, Akim Williams, Brad Davis, Julius Page and Alejandro Cambronero were all impressive. They all looked better by the night show as well. I know Kevin is moving forward to Nationals, so I'm sure he'll correct his mistakes which were really just last minute things. He'll be one of the hardest guys in the heavy's I think.

Olympia Talk:
This Olympia will be one of the most hotly contested of all time. Reason for that is because there are more questions than answers. Whats Ramy going to do post NY Pro on the biggest stage in bodybuilding. Will Phil Heath pull off a commanding win or will Jay thwart his plans to repeat? Where will Dexter Jackson land. Will Shawn Rhoden and Kai Greene upset the apple cart? I'll keep my opinions to myself for right now, but it's going to be very exciting.

Exciting fall start for bodybuilding with the North Americans! Lets see what the Olympia, Nationals, Arnold Classic Spain and the new show in China hold!