Floor Press: worked up to 385 for 1.
Bradford presses: 3 sets with 95 lbs
Tate presses
Chest supported rows
Face Pulls.
Not putting a ton of volume into assistance work. I just want to keep things healthy and it makes no sense to perform a ton of work. All my assistance work is three sets and I basically keep myself healthy with it. Not trying to pr on that shit anyway.
The meet is on the 28th at Lances Gym (www.Lancesgym.com) so come on out and support local lifters if you can. Should be a good time.
Busy week ahead too. Helping move stuff today, pulling heavy this afternoon/evening and I still have lots of work to do. I have fallen behind a little and I need to sit the fuck down and get caught up. I think I'll make today that day. If not today then definitely tomorrow. I can't be falling behind now, too critical.
Max effort lower is today and I'm filming that. A video of this workout will be posted shortly......now time to cook chicken.
Monday, July 16, 2012
Saturday, July 14, 2012
Speed squat day
Squat : 305 for eight sets of 2 with 60 seconds rest between each set
Speed dead: 8 singles with 30 seconds rest between each set
Leg Curls
Back Raise
Abs
Speed squats felt ok, but the speed deads felt great and moved pretty damn easy. Feeling good, but having a slight issue with elbow pain so that means working it out with a lacrosse(lax) ball.
Not a lot of info in these posts lately, so if there is something you want to see or hear, let me know
Speed dead: 8 singles with 30 seconds rest between each set
Leg Curls
Back Raise
Abs
Speed squats felt ok, but the speed deads felt great and moved pretty damn easy. Feeling good, but having a slight issue with elbow pain so that means working it out with a lacrosse(lax) ball.
Not a lot of info in these posts lately, so if there is something you want to see or hear, let me know
Thursday, July 12, 2012
Dynamic Effort Bench
Suffering from a bit of insomnia so I decided to post.
Speed bench: 205 bar weight w/ one set of chain: 9 sets of 3. 1 minute rest between sets.
DB Press on low incline:
90/8
115/6,6
Lat Pulldown: 3 sets of 12
Meadows rear delt destroyer: Who cares, it fucking sucked.
Arms
Bench moved good and fast. Pleased with it going into basically my final week of prep for the meet. I have been uber busy, but I have tried to keep training as consistent as possible and I've done that for the most part. Nutrition has been pretty decent too. Don't get me wrong, I've consumed my share of fine and high quality anabolics (Pizza, Italian beefs, Epic Burger) but it hasn't been like in years past, or even last year. I actually cut down my eating a little because it's been hotter than the Debils anus here the past few days. I'll eat up some more, but maybe drop the carbs back a little bit.
Spanish is going well. I need to expose myself the the material more than once a week. I think I didn't do too well on this prior exam, but it's ok as the lowest grade gets dropped and I'm sitting at a B for a midterm grade. I will take Spanish 102 in the fall again back in Lincoln. I just din't want a huge gap of time where I didn't use any Spanish at all. That would not have been good. The usual suspects though are tripping me up (vocabulary and verb conjugation)
Masters Nationals is coming up in Pittsburgh. This is a show that will show rising stars in the sport and Pittsburgh is a great city, so it will be cool to go and holler at some people. Maybe I'll be able to catch a workout as I have to train my deadlift next Friday. We'll see.
Good luck to Tommy Harrison as he and Team Gladiators powerlifting will be smashing it up in Minnesota. I'm sure the team will hit plenty of PR's. Here is the video I did on Tommy for Flexonline.com not too long ago.
Speed bench: 205 bar weight w/ one set of chain: 9 sets of 3. 1 minute rest between sets.
DB Press on low incline:
90/8
115/6,6
Lat Pulldown: 3 sets of 12
Meadows rear delt destroyer: Who cares, it fucking sucked.
Arms
Bench moved good and fast. Pleased with it going into basically my final week of prep for the meet. I have been uber busy, but I have tried to keep training as consistent as possible and I've done that for the most part. Nutrition has been pretty decent too. Don't get me wrong, I've consumed my share of fine and high quality anabolics (Pizza, Italian beefs, Epic Burger) but it hasn't been like in years past, or even last year. I actually cut down my eating a little because it's been hotter than the Debils anus here the past few days. I'll eat up some more, but maybe drop the carbs back a little bit.
Spanish is going well. I need to expose myself the the material more than once a week. I think I didn't do too well on this prior exam, but it's ok as the lowest grade gets dropped and I'm sitting at a B for a midterm grade. I will take Spanish 102 in the fall again back in Lincoln. I just din't want a huge gap of time where I didn't use any Spanish at all. That would not have been good. The usual suspects though are tripping me up (vocabulary and verb conjugation)
Masters Nationals is coming up in Pittsburgh. This is a show that will show rising stars in the sport and Pittsburgh is a great city, so it will be cool to go and holler at some people. Maybe I'll be able to catch a workout as I have to train my deadlift next Friday. We'll see.
Good luck to Tommy Harrison as he and Team Gladiators powerlifting will be smashing it up in Minnesota. I'm sure the team will hit plenty of PR's. Here is the video I did on Tommy for Flexonline.com not too long ago.
Tuesday, July 10, 2012
Max Effort Bench and Max Effort Lower
Not done on the same day obviously, so here goes.
Max Effort Bench:
Worked up to 365 close grip bench for 2 singles. Yes, that is a PR for close grip bench. My triceps strength is not the best in the world, so this was great to hit and relatively easy.
Max Effort Lower:
Done on 2 inch pads:
135/10
185/5
225/5
275/3
315/3
365/3
405/3
455/1
495/1
545/1
Front Squats: 3 sets
GHR: 4 sets of ten
Reverse Hypers: 3 sets of 10
Abs
I was pleased with how the deads turned out. I did something funky though on the way down with 405 and might have strained something a bit but it was no biggie. Throw some Icy Hot on it and keep on rolling.
I feel pretty good overall. The heat went back down to a manageable level and I'm able to eat like I want to without sweating like a hog. Not looking to get over 242 right now. I need to dial in the nutrition a bit more, but the crap foods hasn't been consumed as much as in years past. I remember pulling a Palumbo a couple years ago and just smashing double cheeseburgers like they were going out of style. Those days are long gone thank God.
Max Effort Bench:
Worked up to 365 close grip bench for 2 singles. Yes, that is a PR for close grip bench. My triceps strength is not the best in the world, so this was great to hit and relatively easy.
Max Effort Lower:
Done on 2 inch pads:
135/10
185/5
225/5
275/3
315/3
365/3
405/3
455/1
495/1
545/1
Front Squats: 3 sets
GHR: 4 sets of ten
Reverse Hypers: 3 sets of 10
Abs
I was pleased with how the deads turned out. I did something funky though on the way down with 405 and might have strained something a bit but it was no biggie. Throw some Icy Hot on it and keep on rolling.
I feel pretty good overall. The heat went back down to a manageable level and I'm able to eat like I want to without sweating like a hog. Not looking to get over 242 right now. I need to dial in the nutrition a bit more, but the crap foods hasn't been consumed as much as in years past. I remember pulling a Palumbo a couple years ago and just smashing double cheeseburgers like they were going out of style. Those days are long gone thank God.
Saturday, July 7, 2012
Dynamic Effort squats
Squats: 315 /2,2,2,2,2,2,2,2
Deadlifts: 405/ 8 singles with 30 secs rest in between
Assistance work.
Got shit done before heading out to Rosemont, IL to help cover the Wings of Strength Chicago Pro thats promoted by Tim Gardner. 76 IFBB pros make this the biggest IFBB pro show to date this year. Lots of heavy hitters in this show and hopefully the amateurs do the same here. On my muscle hustle here in Chi-Town.
Deadlifts: 405/ 8 singles with 30 secs rest in between
Assistance work.
Got shit done before heading out to Rosemont, IL to help cover the Wings of Strength Chicago Pro thats promoted by Tim Gardner. 76 IFBB pros make this the biggest IFBB pro show to date this year. Lots of heavy hitters in this show and hopefully the amateurs do the same here. On my muscle hustle here in Chi-Town.
Thursday, July 5, 2012
Max Effort Lower and Dynamic Effort Bench
Max Effort Lower:
SSB Squats: worked up to 405 for a single
Front squats: 3 sets of 5
Tate presses: 5 sets of 12
GHR: 3 set of 8.
Abs
Dynamic Effort Bench:
Bench: Bar weight was 205 with 2 sets of chain for 9 sets of 3.
DB press: 110 for 3 sets of 6
Lat Pulldowns: 6 sets
Meadows rear delt destroyers: lots of reps and they hurt
Arms
Bar moved nice and fast this week. Looking for a repeat performance next week.
Chicago pro show this weekend too. Should be a good show with lots of thick guys and gals! Cant wait.
SSB Squats: worked up to 405 for a single
Front squats: 3 sets of 5
Tate presses: 5 sets of 12
GHR: 3 set of 8.
Abs
Dynamic Effort Bench:
Bench: Bar weight was 205 with 2 sets of chain for 9 sets of 3.
DB press: 110 for 3 sets of 6
Lat Pulldowns: 6 sets
Meadows rear delt destroyers: lots of reps and they hurt
Arms
Bar moved nice and fast this week. Looking for a repeat performance next week.
Chicago pro show this weekend too. Should be a good show with lots of thick guys and gals! Cant wait.
Sunday, July 1, 2012
Max Effort Bench
Incline press
Bar/20
95/10
135/6
185/5
225/3
295/3
315/3
335/1,1
Bradford Press:
65/10,10
95/6,6,6
Tate Presses:
25/12
30/12
40/12
45/12,12
Chest supported rows:
90/12
135/10,10,10
Face Pulls: I did these for the length of a song with 65 lbs. It sucked.
Arms
Was glad to be done with the deload and have some weight back in my hands. The rest paid off I set out to do a good bit of volume today. Recorded a monster in the form of Kevin Jordan today for Flexonline.com so I was inspired a bit, so thanks Kevin.
Everything is rolling along for July 28th. For those that don't know I'm doing a USPF meet instead of the APF Summerbash. There were a couple of factors but the biggest one is distance. With the APF Summerbash, its in the 'burbs which would require me to get up super early, catch a bus, catch a metra and then catch a cab to the venue. With the USPF meet at Lance's Gym, I catch a train, bus and walk a block (if that) and I'm there. No extra crap or money spent trying to get to the venue. Plus there will be some quality competition there, so thats extra incentive to come in and smash even though my primary goal is to qualify for Raw Unity 6.
I have to set aside time for me and family. I have to be honest, I have not been the best relative since I have been back. I really dont have any excuses to not visit or spend time with people. I have been busy, but I can make time for those that I love. I love my fam just as much as training. I've been busy with work, and my internship so I need to be busy with family.
Max effort lower tomorrow. Time to eat!!
Bar/20
95/10
135/6
185/5
225/3
295/3
315/3
335/1,1
Bradford Press:
65/10,10
95/6,6,6
Tate Presses:
25/12
30/12
40/12
45/12,12
Chest supported rows:
90/12
135/10,10,10
Face Pulls: I did these for the length of a song with 65 lbs. It sucked.
Arms
Was glad to be done with the deload and have some weight back in my hands. The rest paid off I set out to do a good bit of volume today. Recorded a monster in the form of Kevin Jordan today for Flexonline.com so I was inspired a bit, so thanks Kevin.
Everything is rolling along for July 28th. For those that don't know I'm doing a USPF meet instead of the APF Summerbash. There were a couple of factors but the biggest one is distance. With the APF Summerbash, its in the 'burbs which would require me to get up super early, catch a bus, catch a metra and then catch a cab to the venue. With the USPF meet at Lance's Gym, I catch a train, bus and walk a block (if that) and I'm there. No extra crap or money spent trying to get to the venue. Plus there will be some quality competition there, so thats extra incentive to come in and smash even though my primary goal is to qualify for Raw Unity 6.
I have to set aside time for me and family. I have to be honest, I have not been the best relative since I have been back. I really dont have any excuses to not visit or spend time with people. I have been busy, but I can make time for those that I love. I love my fam just as much as training. I've been busy with work, and my internship so I need to be busy with family.
Max effort lower tomorrow. Time to eat!!
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