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.

Project:Bane Military press

Military Press

125/5
140/5
160/9

Seated DB press

60/15, 10
80/10,10

Laterals

30/10,10,10,10

Rear delt db flyes

25/12
40/12, 10

Face Pulls

60/12
80/15, 10

Triceps Pressdowns

80/15,15
100/15

Close Grip Bench Press
135/15
185/12
225/10, 8

Lots o volume today and it felt good. Had some good food after and will do some pulling tomorrow. Checking out Edge strength and conditioning in Cary, IL owned by Mike Spagnola. Looking forward to a good deadlift session. Cant wait to get it in!

Video tomorrow!

Project: Bane bench day

Bench

135/5
160/5
195/3
210/5
240/5
257/5
275+2 sets of chain/3
275+4 sets of chain/3

Speed Bench

225/3,3,3,3,3,3

Chest Supported Rows

90/10,10
135/8,8

Rolling Triceps Extension

35/12
45/10
55/8

Machine Laterals

60/12
80/12, 12, 14

Lots of volume today. Getting work done so it can culminate in something big on the horizon. Me, Troy and Gregg are gonna put up some big numbers this coming year.

Project: Bane is under wraps for right now, you know what up soon enough.

Video of the benching coming soon.........if youtube don't delete the damn music I put in.

Squats and Project Bane

Hit lower body today and squats were the order of the day along with a little bicepticuls

Squats

175/5
225/5
265/3
280/5
325/5
370/5

Speed Squats:

315/2,2,2,2,2 (done with 45-60 seconds rest in between sets and as explosive as possible)

RDL's 135/12, 225/10,10,10

Leg Curls:80/10,10,10,10

Abs and biceps after

Project Bane is named after Batmans enemy in the Dark Knight Rises. Anyone who knows who Bane is know will see why 2012 contest prep is called that. Leaving no stone unturned and gonna get strong QUICK!

Doing work and doing it right!

Bench on Wednesday