Past two days training at Quads.

Monday:Legs 

Leg Curls:

70/12
100/10
130/8
150/6

Squats:

135/10,10
185/10
225/7

Leg press:

3pl/40
4pl/30
5pl/20
6pl/10

Stiff Leg Deads:

135/12
185/10
225/8
245/6


Tuesday: Chest

Decline DB press:

40/15
60/12
80/9
105/9

Hammer Decline Press

90/8
115/8,8

Pec Minor Dips:

Bw/10,10,10

Bench (one second pause on chest)

185/5
225/5,5


Past couple days have been good from a training standpoint and it felt good to get some extra volume in. Squatting for reps will take some getting use to, but not long. The rep ranges were supposed to be a bit lower, but I still want to wait another week before I really push it and start building up momentum in my training.

Here is a video of pec minor dips by the way.

Shoulders and Arms Ironeaterz style

Was in the gym when "Big Snooki" Greg Sorrells and "Pastor" Troy Smith rolled in. I linked up with them and did shoulders and arms.

Overhead Press:

95/10
135/6,10,8,6
followed by a set of burnouts with 30 lbs on side laterals.

Laterals:
40/failure, 30/8, 20/8, 15/5 (All done in drop set fashion)
40/failure, 30/5, 20/55, 15/5

Seated Hammer Strength Laterals:

50/25

Upright rows:

95/12,12

An assload of gun stuff followed, which I dominated to the fullest.

Good bit of volume today and was a very welcome change. Our conversations are always "interesting".

Training going forward:


I will be using Mountain Dog training principles going forward. I have been reading what's online and actually asked John for some advice about what was out there in regards to his training program. Why am I doing it? Simple, because I used some of the principles and exercises getting ready for the meet and they worked pretty well for me, so I am eager to see what will happen when I go into the program full force. The weekly setup will look like

Monday: Legs
Tuesday: Chest, shoulders and triceps
Wednesday: Off
Thursday:Back
Friday: Light chest and shoulders (dependent on my recovery)
Saturday: Arms
Sunday: off

This split is not too far from what I have done before with squat on Monday, bench on Wednesday, deadlift on Friday. This closely resembles a powerlifting program with a bodybuilding twist.

To find out more on Mountain Dog hit up www.mountaindogdiet.com

and check out www.t-nation.com and search Mountain Dog training.

Lower Body and dont block me on Facebook (music video)

Kettle Bell squats:

35/10,10,10,10

Leg Press:

2pl/10
3pl/10
4pl/10,10

Pullthroughs: 

60/12
90/10,12/10

DB RDL'S:

50/12
65/12,10

Just a quick one. One more this week and then mountain dog starts on Monday.



One of my favorite songs right now. We know ya'll got some facebook hookups...........

Back at it: Push/Pull at Quads Gym

First day back in the gym since the meet last Saturday. Nothing crazy with this workout. Just wanted to get a little weight in my hands is all and work some blood around

Incline press: 

bar/25
135/12
155/8
185/8
205/6

I wanted to do sets of 8 until I couldn't go anymore. Needless to say that didn't happen

Meadows Rows:

50/12
75/10,10

Decline press:

135/12
185/12,10

Hammer Strength Pulldowns

90/12,12,10

Easy one today and legs are later tonight. Not really focused on any type of goal right now. Just training to train and catch a pump. Really using this as a phase to experiment with some "pseudo" carb-backloading. Although I'm of the thought process that if your eating is controlled then it really dont matter when you chow down, but what the fuck do I know?

As I hinted in another blog, I have some ideas about my training that I want to incorporate, but we'll see. I may stay on conjugate a bit longer but make some modifications.

Travels:


Tampa for the Tampa Pro
Dallas for the Europa
Pittsburgh for the North Americans and hopefully the Olympia. Not sure yet.

School Plans:


I'm going back. I will admit a good deal of nervousness though. Mainly GPA purposes. I got a bit mixed up in the partying and drinking and I have to be a bit more (well, quite a bit more) focused than that. I'll go to some games, maybe have a beer or two, and then shut it down.

Meet Plans:


None as of this time.

Lances Summer meet write up

Well, it's the after the meet and everything has settled in, here is what went down yesterday at Lances Gym.

Took the extended trip to the gym, so it was a bus ride to Starbucks because I refuse to do any lifting without coffee in my system. I mean, I can, but I just dont want to. So I pick up my customary blonde roast with a ton of splenda and and chocolate powder and I was ready to roll.

I get to Lances and the Quads South group was already there along with Ed Coan. The group had several lifters and a couple have actually seen my videos on YouTube. (C'mon up north sometimes fellas! We got titties and beer by Wrigley)

Lifting started around 10:30 and the squat was first. My first attempt was around 540 something. Went and handled that. Then I called for my next attempt at 567, which is a couple pounds down from my March meet. It went bad as I brought my grip in a little to try and make my upper back tighter. As soon as I unracked the weight, I remembered why I ditched that grip and my right shoulder got immediately pissed. I concentrated too much on that and flattened out on the bottom. I ended up taking the same attempt and had to grind it out. No biggie.

Bench was up next and with the way I was feeling I just KNEW that 400+ was going to fall today. I KNEW it. My warmups went super easy, my first attempt at 350 was a smokeshow as well as my second attempt at 370. I knew this was the day...........or so I thought.

I get on the bench, blood is boiling, I get my set up tight, grab the bar, take my breaths and signal for the help for a liftoff. It comes down easy, stays on my chest and flies UP............until just above the halfway point. I had it........and lost it in a split second. I even was yelling in my mind "GOTCHA BITCH", but I guess I didn't. To say I was EXTREMELY disappointed was an understatement. The wait for a 400 plus competition bench awaits.

Deadlifts went. I honestly checked out after the bench and my knee was fucking with me. So what ever I could do I did. I ended the day with 611 on the dead and passed on my third attempt. Thats three 600 plus pound deadlifts for the year. I'll take it as a small victory.

Won best lifter and my class and my total is up about 11 pounds. I didnt qualify for Raw Unity in Tampa next year unfortunately, but theres a next time. I'm not sure what my next move is. I do think I'm done for the year however.

So to recap the year......

February: Rick Hussey SPF Memorial Meet: 1548
March(4 weeks later): XPC International Open: 1540
Yesterday(July 28th) USPF Lances Gym Summer Meet: 1551

Not bad I guess. So I guess a beer is in order sometime this week.

Thanks to all who have supported me and my lifting this year. I by no means wanted to do this many meets, but the Iron Bug hits you.....and you just want to compete and train. Special thanks to Matt Ladewski and Brian Carroll. Brian took over my squat training for the SPF meet and the XPC Meet while Matt took over my training for the USPF meet. Both are great coaches and I highly suggest using them at some point if you dont know where you need to go in your programming.

Thanks to O'Mallyes liquor kitchen for being flexible enough to go without a doorman during a busy series on the weekend (Cubs vs Cardinals) so I could smash weights. Hopefully I can get some free shots out of doing well at this meet. No? I tried..........

Thanks to my sister for just being there :-) Love you Tracey

Last but not least, thanks to God for allowing me to do something I love. I dont have to be alive right now, but he sees fit to keep me around. And I'm glad to be on the ride He has laid out for me.

Future training and life stuff.

Training:


I have an idea of what i want to do and accomplish. I have basically have two templates that I am thinking about which I am still tweaking and will share. It's based off existing principles and things that I have been wanting to try. I have a couple of goals and I still need to streamline them so they dont conflict. One of the things I've been wanting to do is use bands more. I have a mountain dog band pack here and I'll be using it much after I get back to school.


Life:


Not bad. Been working a lot and school is always an issue. Paying for next spring and fall is on my mind, and I'm working on a plan of attack for that (basically work). I have no doubt that I'l graduate from UNL. Just will take a bit longer than expected is all.


More training:

I feel good going into saturday. I want to give a big thanks to Matt Ladewski for helping me set up a template. Sometimes it wasn't easy to get all the work in, but I did it. There were some days that I could only get the max effort in, but I got use to that strain with heavy weights and in my weakest position for each lift. There's gonna be some strong lifting on Saturday so not only do I look forward to competing, I look forward to watching.

Onward.

DE Bench

Bench: 205/3,3,3,3,3,3,3,3,3

Assistance:

DB Press
Triceps
Arms

Working hard and hardly working. Meet is next week. Ready to smash.