Squat: Worked up to 500 for a single
Leg Curls: Enough of them to get the hammys swole
Entry form sent in, food intake is still good. Gonna change some things around though with protein sources and such, but everything is rolling right along. Looking forward to May!
Monday, April 22, 2013
Saturday, April 20, 2013
Thursday and Friday training
Sunday:
DE Lower:
Speed squats:
230/2,2,2,2,2
Speed Pulls:
405/ 8 singles
Banded Good Mornings
Abs
Friday:
DE Upper:
Bench:175/3,3,3,3,3,3,3,3
Pressdowns: Until my arms were of Phil Heath proportions.
Lat Pulldowns: Enough to do my cockstrong walk.
Back to the normal Sunday, Monday, Wednesday, Friday sessions and there are only two real weeks of training left. Feeling pretty good despite all the stress associated with end of the semester stuff. Tons of work and not much time to do it. Moving forward however.
Check out my article about IFBB Mike Liberatore in the new Flex Magazine. I think I did an ok job. My writing will get better the more I read and write.
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DE Lower:
Speed squats:
230/2,2,2,2,2
Speed Pulls:
405/ 8 singles
Banded Good Mornings
Abs
Friday:
DE Upper:
Bench:175/3,3,3,3,3,3,3,3
Pressdowns: Until my arms were of Phil Heath proportions.
Lat Pulldowns: Enough to do my cockstrong walk.
Back to the normal Sunday, Monday, Wednesday, Friday sessions and there are only two real weeks of training left. Feeling pretty good despite all the stress associated with end of the semester stuff. Tons of work and not much time to do it. Moving forward however.
Check out my article about IFBB Mike Liberatore in the new Flex Magazine. I think I did an ok job. My writing will get better the more I read and write.
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Wednesday, April 17, 2013
Benchius Maximus
ME Bench-Week one, day two.
I found myself over at Goodlife Fitness here in Lincoln doing some low volume bench along with some low volume assistance work. Meet is right around the corner so no reason to push a ton of shit at this point.
Bench:
135/10
185/6
225/5
275/3
315/1
335/1
365/1
Hammer strength press: 2 sets
Lat Pulldowns: 2 sets
Abs
Short, sweet and to the point. Did my weight on Tuesday as well in the am on an empty stomach (with the exception of coffee) and I'm 237 right now. Feeling pretty good. Just a bit tight so it looks like some foam rolling is in my future. Lots of foam rolling.
I found myself over at Goodlife Fitness here in Lincoln doing some low volume bench along with some low volume assistance work. Meet is right around the corner so no reason to push a ton of shit at this point.
Bench:
135/10
185/6
225/5
275/3
315/1
335/1
365/1
Hammer strength press: 2 sets
Lat Pulldowns: 2 sets
Abs
Short, sweet and to the point. Did my weight on Tuesday as well in the am on an empty stomach (with the exception of coffee) and I'm 237 right now. Feeling pretty good. Just a bit tight so it looks like some foam rolling is in my future. Lots of foam rolling.
Tuesday, April 16, 2013
Final Meet Weeks: Week 1, Day 1: Deadlifts
Didn't train Sunday and instead I opted to shift things down a day so this week I'll be training Monday, Tuesday, Thursday, Friday. I woke up yesterday and did some cardio as I want to be sure I'm keeping my weight down. Last time I weighed in I was 242 on the nose with underwear on, so I should fine come meet day.
Deadlifts:
135/15
185/10
225/5
275/3
315/3
405/3
495/1
585/1
Leg press: Top set was a heavy wet of five.
RDL: 3 sets
Felt really good with the 585 dead, it moved pretty easy to be honest. So I'm on track to break my 633 pr if I keep this up.
Nutrition wise, I just shifted some things around and make sure my carbs are ingested around my training and post training. I've been using Gaspari Glycofuse or True Nutritions Karboload (depends on my taste for the day) and adding some creatine and aminos to it. It's been working very well in terms of recovery and endurance during training sessions. Food's I've been ingesting have been basic as well. Chicken, Grass Fed Beef, Wild Caught Salmon (canned kind from Trader Joe's)
Thats about it. Just a basic plan for some great results.
My heart goes out to Boston right now. Its a damn shame what happened.
Deadlifts:
135/15
185/10
225/5
275/3
315/3
405/3
495/1
585/1
Leg press: Top set was a heavy wet of five.
RDL: 3 sets
Felt really good with the 585 dead, it moved pretty easy to be honest. So I'm on track to break my 633 pr if I keep this up.
Nutrition wise, I just shifted some things around and make sure my carbs are ingested around my training and post training. I've been using Gaspari Glycofuse or True Nutritions Karboload (depends on my taste for the day) and adding some creatine and aminos to it. It's been working very well in terms of recovery and endurance during training sessions. Food's I've been ingesting have been basic as well. Chicken, Grass Fed Beef, Wild Caught Salmon (canned kind from Trader Joe's)
Thats about it. Just a basic plan for some great results.
My heart goes out to Boston right now. Its a damn shame what happened.
Saturday, April 13, 2013
Bench training
Bench:
bar/20
135/10
185/4
225/1
275/ 8 sets of 3
315/5 singles with a shoulder saver pad
Floor db extensions:
30/10
40/10
50/8
Pulldowns: 6 sets
Seated Rows: 4 sets of 12
Solid workout last night. Started off shitty but the last two workouts ended on good notes, so I'm happy about that.
Next week will be a deload and then rock and roll right into the meet. Hotel room is reserved. All I need to do is send off the entry fee and pay for a membership card. I cant wait!
bar/20
135/10
185/4
225/1
275/ 8 sets of 3
315/5 singles with a shoulder saver pad
Floor db extensions:
30/10
40/10
50/8
Pulldowns: 6 sets
Seated Rows: 4 sets of 12
Solid workout last night. Started off shitty but the last two workouts ended on good notes, so I'm happy about that.
Next week will be a deload and then rock and roll right into the meet. Hotel room is reserved. All I need to do is send off the entry fee and pay for a membership card. I cant wait!
Thursday, April 11, 2013
Some notes about training
I dont have my log in front of me so I don't have exact numbers on every exercise, but I do for the main ones.
Monday: Bench
Worked up to 350
Wednesday:
315/ 8 sets of 2
Worked up to 560 in the dead
This has been a LONG prep and the light is at the end of the tunnel now. A 16 week prep is a longer prep than anticipated and I'm pretty beat and slightly irritable. Meet training goes that way sometimes I guess. I will say I feel pretty strong going into Nationals. The Illinois State Bodybuilding Championships are that same day. So as soon as I kick some ass, I'm going to see some up and comers and watch the guest poser Mr. James "Flex" Lewis rock the house at the Gateway theatre.
After the meet is get lean time. I've already kind of started with doing cardio, switching carbs carbs around, etc and I'm coming down some. We'll see where this little experiment takes me in terms of body comp. I will include a before pic and current pic post nationals.
On that note, it's time for lunch!
Monday: Bench
Worked up to 350
Wednesday:
315/ 8 sets of 2
Worked up to 560 in the dead
This has been a LONG prep and the light is at the end of the tunnel now. A 16 week prep is a longer prep than anticipated and I'm pretty beat and slightly irritable. Meet training goes that way sometimes I guess. I will say I feel pretty strong going into Nationals. The Illinois State Bodybuilding Championships are that same day. So as soon as I kick some ass, I'm going to see some up and comers and watch the guest poser Mr. James "Flex" Lewis rock the house at the Gateway theatre.
After the meet is get lean time. I've already kind of started with doing cardio, switching carbs carbs around, etc and I'm coming down some. We'll see where this little experiment takes me in terms of body comp. I will include a before pic and current pic post nationals.
On that note, it's time for lunch!
Monday, April 8, 2013
April Squats
In week one of final preps for the USPF Nationals and went in yesterday to do squats and hit around 525 for 2 sets of 2. Mentally I was ready to go and felt good. Here's how it went down starting out.
Squats
135/10
185/5
225/2
275/2
315/2
405/1
455/1
500/1
Now at the 500 for one is where things got really iffy. I had two spotters on each side (as you can see in the video). When I unracked the weight and with the exception of coming a little forward on my right side (you'll see a bit of hesitation when I unrack it, I had no issues. As I came down I don't I spread my knees apart like they should have and ended up carrying more load on one side. I think the kid on the right touched the bar but whatever.
Wasn't a bad day, but wasn't a good day.
Rest of the workout:
135/10
225/5
315/1
405/1
405/1,1,1,1,1,1,1,1
Leg press
Leg Abductor
Leg Curls
Planks.
I almost left because I was so mad, but I kept going. Finish what you start no matter how long it takes.
Bench is tonight, so that will go better. If it doesn't, I'll just eat some sweet rolls.
Squats
135/10
185/5
225/2
275/2
315/2
405/1
455/1
500/1
Now at the 500 for one is where things got really iffy. I had two spotters on each side (as you can see in the video). When I unracked the weight and with the exception of coming a little forward on my right side (you'll see a bit of hesitation when I unrack it, I had no issues. As I came down I don't I spread my knees apart like they should have and ended up carrying more load on one side. I think the kid on the right touched the bar but whatever.
Wasn't a bad day, but wasn't a good day.
Rest of the workout:
135/10
225/5
315/1
405/1
405/1,1,1,1,1,1,1,1
Leg press
Leg Abductor
Leg Curls
Planks.
I almost left because I was so mad, but I kept going. Finish what you start no matter how long it takes.
Bench is tonight, so that will go better. If it doesn't, I'll just eat some sweet rolls.
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