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.
Monday, June 20, 2011
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!
Monday, May 30, 2011
Progress, frustration and a shitshow all in one. Mondays "squat" session
Squats: Top set was 365 /2
Thats all I'm listing as that is all I could really take. No, scratch that. Thats all my knee, or what I perceive my knee could take. I wanted to go to over 500 but it was not to be I guess. I tried to take 405 but I just couldn't get through it. I felt that knee tighten on me and I just came right back up. Didn't even hit parallel. To have this happen and have only a few weeks before Nationals is incredibly frustrating. Am I doing all that I can in my squat, or am I just being a bitch about the whole thing and not pushing myself to the limits I'm capable of.
I was reminded by Gregg that aches, pains, and injuries happen. This is something I'll need to work through. I am deadset on a 700 squat, but if i don't have it the day of the meet, then I just don;t have it. I have to remember to play it smart and not get pissed off to the nth.
My warmup sucked also. I HAVE to warmup properly, if I don't then I'm shit. Period. Putting in goblet squats in my warmup also. If it takes 15 to warmup, then it takes 15. I did a warmup when my knee popped and up until that point, I was moving shit like a freight train. I felt great, form was tight and I was explosive. So when I get away from a proper warmup then I quickly get reminded of why I need to do one.
Good thing is that my job is paying my entry fee into the Nationals. So thats money I don't need to worry about paying.
Hope everyone had a Great Memorial day, but lets not forget why we celebrate it. It's more than a day off from work or time for barbeques and all that.
Bench on Wednesday, work at three, so I'll be looking at videos like these today.
Getting after it!
Thats all I'm listing as that is all I could really take. No, scratch that. Thats all my knee, or what I perceive my knee could take. I wanted to go to over 500 but it was not to be I guess. I tried to take 405 but I just couldn't get through it. I felt that knee tighten on me and I just came right back up. Didn't even hit parallel. To have this happen and have only a few weeks before Nationals is incredibly frustrating. Am I doing all that I can in my squat, or am I just being a bitch about the whole thing and not pushing myself to the limits I'm capable of.
I was reminded by Gregg that aches, pains, and injuries happen. This is something I'll need to work through. I am deadset on a 700 squat, but if i don't have it the day of the meet, then I just don;t have it. I have to remember to play it smart and not get pissed off to the nth.
My warmup sucked also. I HAVE to warmup properly, if I don't then I'm shit. Period. Putting in goblet squats in my warmup also. If it takes 15 to warmup, then it takes 15. I did a warmup when my knee popped and up until that point, I was moving shit like a freight train. I felt great, form was tight and I was explosive. So when I get away from a proper warmup then I quickly get reminded of why I need to do one.
Good thing is that my job is paying my entry fee into the Nationals. So thats money I don't need to worry about paying.
Hope everyone had a Great Memorial day, but lets not forget why we celebrate it. It's more than a day off from work or time for barbeques and all that.
Bench on Wednesday, work at three, so I'll be looking at videos like these today.
Getting after it!
Sunday, May 29, 2011
Past couple days training.
Friday- Deadlifts: Was supposed to go up to 460/5 but my knee was acting a bit buggy, so I only went up to 315.
315/1,1,1,1,1
Leg Curls: two sets for weight not even worth mentioning. Just a bit frustrated with my knee bothering me,
Saturday: Bench assistance, press day or whatever you want to call this concoction.
Military press: 65/5, 95/6,5, 135/3, 4, 155/2,2 (paused slightly above my clavicle with no leg drive)
CG Press: 135/10,10, 185/10, 225/3, 4
I had chains on for all these sets. Started off with one set of chain on the sets with 135 and went up to two with 185 and above.
Lat pulldown for 3 sets of 12.
Another heavy week coming up and we are 40 days away from USPF Nationals. Can't wait!
315/1,1,1,1,1
Leg Curls: two sets for weight not even worth mentioning. Just a bit frustrated with my knee bothering me,
Saturday: Bench assistance, press day or whatever you want to call this concoction.
Military press: 65/5, 95/6,5, 135/3, 4, 155/2,2 (paused slightly above my clavicle with no leg drive)
CG Press: 135/10,10, 185/10, 225/3, 4
I had chains on for all these sets. Started off with one set of chain on the sets with 135 and went up to two with 185 and above.
Lat pulldown for 3 sets of 12.
Another heavy week coming up and we are 40 days away from USPF Nationals. Can't wait!
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