Wednesday, December 22, 2010


Monday, December 21st,2010

Bench Press: 395lbs x 5 reps x 4 sets
Ring chins(pull apart): 3 sets of 20
Tricep Pressdown(bands): 4 sets failure

Back squat: 635lbs x 3 reps x 4 sets
Box Jumps: 5 reps x 4 sets


Bench Press: 410lbs x 3 reps x 4 sets
Single arm Tricep Pressdowns(bands): 4 sets to failure each arm
Wide Grip Chins(chest to sky): 3 sets of 25 reps

Sunday, December 19, 2010

TrainingLog-Dec 17th BP & 18th BIG SQ

Friday, December 17th, 2010

Bench Press(no pause): 135x5. 225x5. 275x3. 315x3. 365x2. 405x1, 430lbs x 1 x 15 sets (paused on last for good measure)
Just working on technique and handling weight since my shoulder was bothering me a few weeks back I am very hesitant to push it too hard.  I only benched reps that felt very smooth and fast.

Ring Chins: 2 sets of 20
Tricep Pressdowns with bands: 3 sets to failure

Saturday, December 18th, 2010

FrontSquat: 135lbs x 5, 225lbs x 3, 315lbs x2
BackSquat(no belt): 405lbs x 2, 455lbs x 1, 495lbs x 1, 545lbs x 1
(belt) 585lbs x 1, 635lbs x 1, 665lbs x 1, 690lbs x 1 (video), 690lbs x X(out of the hole strong then lost it forward), 690lbs x 1 ( w spot, Kade touched my chest)

Finished it off with some BOX JUMPS: 5 sets of 5 reps

On Tuesday, I squatted 660lbs for 3 doubles, and on Thursday, I deadlifted 714lbs already feeling beat up from Tuesday....and still benched and did chins M W F......SO BASICALLY, I AM FEELING PUMPED THAT I SQUATTED THIS IN AN OVERTRAINED(or simply non-fresh) STATE........I am feeling very confident about going into the competition in a few weeks with the way things are going.....  I'm thinking that a 716-474-749 is within grasp if I can stay healthy and continue to make incremental progress.

Thursday, December 16, 2010

TrainingLog-Dec16 DL

I have been feeling pretty run down.  My bench felt great yesterday.  My squats felt great on Tuesday.  Today, my body is very stiff, i did not sleep well, and I think it's due to some CNS fatigue....the point where over reaching becomes overtraining.....although I do not necessarily believe 100% in overtraining......  but thats another topic.

Conventional Deadlifts
(no belt) 264lbs x 3, 374lbs x 2, 464lbs x 1, 554lbs x 1
(belt) 644lbs x 1
714lbs x 1 (slow but good technique)
714lbs x X ( up to knees but felt technique break)
714lbs x X ( same)
714lbs x X

Although I was not completing the lifts, i never hit a grind point or felt as though I was taxing my CNS too hard because as soon as I felt my technique start to break down, or realized the bar was too far in front of me etc.... i simply aborted the lift....  I actually left feeling as tho I didn't do enough at all.

GHD situps ( completely opening up): 20 reps x 4 sets

Upside down Ring Shrugs : 2 sets of 75

Wednesday, December 15, 2010

TrainingLog-Dec15 Bench

Back is tight from squats. Head is tired...possible CNS fatigue. But life is good.
Bench Press (no pauses)
135lbsx8, 225lbsx5, 315lbsx2, 365lbs x 1
405lbs x 3 reps. Fast
405lbs x 3 reps. Fast
405lbs x 3 reps. Smooth
405lbs x 3 reps. Smooth
405lbs x 3 reps. Smooth, slow on 3rd
405lbs x 3 reps. Slower, grind on 3rd

Ring Pull Apart chins: 20 reps x 2 sets

Tricep press downs (single arm) using bands: 3 sets to failure each arm

Tuesday, December 14, 2010

TrainingLog-Dec14 SQ

YES!!  wanted to attempt to do 1 set of 3 reps at 660......but coughed right before my i decided to do sets of 2 until grind...because i didnt think i would get three if i tried again.  STILL A PR WORKOUT!!

Front squat: 135 x 5, 225 x 3, 315 x 2
Back Squat: (no belt) 405 x 2, 455 x 1, 495 x 1, 545 x 1
(add belt) 585lb x 1, 635lbs x 1,
 660lbs x 2 (was about to go for a third rep then started coughing up a storm as i inhaled)
 660lbs x 2( best set)
 660 lbs x 2( got video, was training by myself, long video)

box jumps '42 : 3 sets of 5 reps

Monday, December 13, 2010

Cover of Powerlifting USA

TrainingLog-MondayDecember 13th 2010

Dec 13th 2010

Yesterday was a day off.  I did a lot of sitting and doing nothing yesterday so I am feeling pretty decent.

Bench Press:
135lbs x 8, 225lbs x 5, 275lbs x 4, 315lbs x 2, 365 x 1
385lbs x 5reps x 5 sets

Ring Chins: 4 sets of 15

Single Band Tricep Pressdowns: 4 sets of 15 reps each arm

Saturday, December 11, 2010

TrainingLog-DEC 7,8,9,10,11


Today, I was scheduled to squat 645lbs for as many triples as possible(sans grind reps).

Front Squats: 135lbs x 5, 225lbs x 3, 315lbs x 2
Back Squats(no belt): 405lbs x 2, 455lbs x 2, 495lbs x 1, 545lbs x 1
(add belt)
585lbs x 1, 615lbs x 1, 
645lbs x 3 (video, first two easy, last rep slow and on toes and muscled up)
645lbs x 3 ( grind hard on 3 rd rep, calling it a day)

I was hoping to do at least 3 sets of 3 reps with 645lbs but whatever.  3 reps x 2 sets is good enough and still a PR.  I have to stick to my no grind rules.  I am supposed to deadlift 695 for multiple singles on Thursday and then squat 675lbs for multiple singles on no grinding.

My training is coming closer and closer to that point of diminishing marginal returns as i draw nearer and nearer to my 100% 1RM...if i can do multiple singles on both Thursday and Saturday with this weeks prescribed loads....I will be lifting 99% my PR training 1 RMs....nice.


For the first time in a while my body is feeling a little bit BEAT UP.  This is because yesterday's squats were.....heavy.  As for my shoulder, it's feeling great.

Bench Press( no pause): 135lbs x 8, 185lbs x 5, 225lbs x 4, 275lbs x 3, 315lbs x 3, 365lbs x 2
395lbs x 3
395lbs x 3
395lbs x 3
395lbs x 3
395lbs x 3

Towel Chins: 5 sets x 12 reps

Tricep Pressdowns(single arm): 4 sets x 12 reps each arm


Convention Deadlifts
(no belt)
264lbs x 3
374lbs x 2
464lbs x 1
554lbs x 1
(add belt)
644lbs x 1
695lbs x 1 (video, didn't lock it out)
695lbs x 1
695lbs x 1
695lbs x 1
695lbs x 1

GHD sit ups(open up completely): 4 sets of 15 reps


I didn't get a lot of sleep due to galavanting last night.  I just focused on moving so weight for singles.

Bench Press(no pause)
135lbs x 8, 225lbs x 5, 315lbs x 3, 365lbs x 2
420lbs x 1 x 17 sets

Towel Chins: 6 sets of 12 reps
Tricep Pressdown : 5 sets to failure


BIG DAY TODAY!!  Moving some heavy ass weights.

Front Squats: 135lbs x 5, 225lbs x 3, 315lbs x 2
Back Squats:( no belt)
405lbs x 2, 455lbs x 1, 495lbs x 1, 545lbs x 1
(add belt)
585lbs x 1
635lbs x 1
675lbs x 1 (rough)
675lbs x 1 ( video, slow but grooved)
675lbs x 1 ( got up, had it...lost it forward...end day)

Box jumps '48: 5 sets of 5 reps

Ring Chins wide pull aparts: 4 sets of 15 reps

Inverted shrugs: 1 sets of 75 controlled reps

Monday, December 6, 2010



So due to visa issues, I will not competing at the WORLDLIFTING CHAMPIONSHIPS held in Moscow, Russia this December 19th 2010.  Basically, I was given a 'tourist' voucher/invitation for an entry visa...but I needed an invitation for a 'business visa' because I am competing and they consider that business.  The guy running WORLDLIFTING has not given me the proper documentation as of yet so I am, therefore, not going.  Garbage.  If the guy at the embassy would have let us just say we were going as tourists then we would have been able to go...unfortunately for me, and honourable of him, he is a man of duty and goes by the book.

TrainingLog-MonDec6th BenchPress

Since I will not be going to Russia Dec 19th anymore I can continue to take it easy on my bench press not worry about lifting heavy with pauses.  My shoulder is almost feeling 100 percent.

BENCH PRESS: 135lbs x 8, 185lbs x 5, 225lbs x 4, 275lbs x 3, 315lbs x 2, 365lbs x 1,
380 lbs x 5 reps x 5 sets

Towel Chins: 6 sets of 12 reps
coupled w
SingleArm tricep pressdowns: 4 sets to failure each arm

Pretty easy day.  Feeling good and healthy.

Saturday, December 4, 2010

TrainingLog-SatDec4: Squat

Wasn't sure how the session was going to go bc I knew it was a tough day I had planned.
Scheduled to squat singles at a load of 660lbs today hopefully getting 3-5 sets in before they start to grind out.......they didn't until the 7th set.

FRONT SQUAT: 135lbsx5, 225lbsx3, 315lbsx2

Backsquat(no belt) - 405lbsx2, 455lbsx2, 495lbsx1, 545lbsx1
(belt) 585lbs x 1
620lbs x 1
66olbs x 1 smooth and easy
660lbs x 1 smooth (see video)
660lbs x 1 smooth
660lbs x 1 ( leaned forward a little bit, took it for granted, still up smooth tho)
660lbs x 1 smooth
660lbs x 1 ( slowed down but no grind)
660lbs x 1 ( bit of a grind in the middle, stop.....great day)

BOX JUMPS '48 : 5 reps x 3 sets

October 2009 in Russia I grinded out a tough 667lbs squat.......Jan 22 at Raw Unity I am going to make my opener no less than 300kg!!

Friday, December 3, 2010

TrainingLog-Fri Dec 3rd Bench

My back is feeling a little tight from yesterday's Deadlifts.
Shoulder is feeling much better. I felt like handling a little bit of weight today but thought I should still baby the shouler a bit so I did fast touch and go repetitions.
Bench Press: 135lbs x 8, 185lbs x 5, 225lbs x 5, 275lbs x 3, 315lbs x 2, 365lbs x 2
410lbs x 2 reps x 6 sets
Single arm tricep pressdowns(green band and gymnastic ring) x 3 sets each arm x reps to failure
Towel chins(belly to sky) 6 sets x 10 reps
***** Big squat day tomorrow hoping to demolish 660lbs for multiple singles. Going to crush it!!
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Thursday, December 2, 2010

TrainingLog-Thurs Dec 2nd: Deads

My deadlifts have been moving nicely.  I am continuing to only work up to singles at static working weight and doing sets until the reps slow down.  Over the past few weeks I have been taking jumps of 10-15 lbs each week.  640-650-664 and this week 679.

(no belt) 274lbs x 4, 374lbs x 2, 464lbs x 1, 554lbs x 1 (belt) 644lbs x 1 679lbs x 1 ( video, i took this one for granted and let my technique slip it bit) 679lbs x 1 ( very fast, smooth, grooved, and tight) 679lbs x 1 ( same as set 2) 679lbs x 1 (similar to set 1) 679lbs x 1 ( slower and out of groove, not sure if it slowed bc of fatigue or bc of poor set up......stop grinds allowed) GHD sit ups:  opening up completely.  3 sets x 20 reps Upside shrugs on the rings: 1 set to failure approx 90 reps Conventional Deadlift:
(no belt) 274lbs x 4,
374lbs x 2
 464lbs x 1
 554lbs x 1
(add belt)  644lbs x 1
679lbs x 1(video, took it for granted)
679lbsx1 (faster, tighter)
679lbsx1(same as set 2)
679lbsx1(similar to set 1)
679lbsx1(slower, out of groove, not sure if slow due to fatigue or poor set up, stop anyways, no grinds allowed)

GHD SIT UPS: open up fully, 3 sets x 20 reps

Upside Down Shrugs: one max set approx 90 reps

Wednesday, December 1, 2010

TRAINING LOG - Wed Dec 1st

A little taxed from yesterday's squatting session.  Did not sleep too well.  I think that taking that 1MR over stimulated my me as I am not used to stimulants in any capacity(coffee sometimes messes me up).

So I opted to take it a little bit easier today.

Bench Press: all fast touch and go repetitions with zero grind
370lbs x 5reps x 8 sets

Ring Chins(Belly to sky): 3 sets of 15 reps

Tomorrow is a big Deadlift day.  I am hoping to pull around 675ish lbs for 3-5 singles.

Tuesday, November 30, 2010

TRAINING LOG - Tues Nov 30th

Fantastic day today.  First time training ALL AMPED UP ON 1MR!!
  With the program I created for my squat I was set to do 630lbs for sets of 3 reps and I would stop once the repetitions slowed down.  I hit a PR 630lbs x 4!!  The first 3 felt easy so I went for a fourth.  What is awesome is that I know I could have done a 5th but it would have been a grind and I don't want to tax my CNS with too much grinding....and this seems to be working!!  :)  My openning squat at my last competition was I think I can move my opener UP.  And my Previous PR for reps around this weight was 635 x2reps x 2 I'm pretty stoked.  Next Saturday I am hoping to do 660lbs for multiple singles as I continue working my squat triples and singles and focusing on power output(no grind) and staying healthy.  I am starting to realize that as you get stronger you must train smarter.  Steve Wiseman reinforced this notion to me and it has def helped.

( I should have used the thicker plates so that it would look a little more aggressive). 

Front Squat 135lbs x 5, 225lbs x 3, 315lbs x 2

Back Squat(no belt) 405 x 2, 455 x 1, 495 x 1, 545 x 1
(add belt): 585lbs x 1, 605lbs x 1
630lbs x 4 !!!  yeah buddy
630lbs x 3
630lbs x 3
630lbs x 3
630lbs x 2

Box Jumps '48 : 5 reps and 3 sets

Hang Upside Down using moon boots for 2 mins x 2 sets

Monday, November 29, 2010


Laid back day
Bench press(no pause)
390lbs x 3 reps x 6 sets

Ring chins (belly to sky) 15 reps x 4 sets
Band Tricep Pressdowns 4 sets failure
Ring inverted rows
25 reps x 3 sets

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Sunday, November 28, 2010


Shoulder is starting to feel normal. Thought I would do singles to see how I feel with some real weight.
Bench Press(all paused)
135lbs x 6, 225lbs x 5, 275lbs x 3, 315lbs x 3, 365lbs x 2

Belly to sky ring chins
4 sets of 15 reps


Squat progressions are going great, I am feeling pretty damn fantastic.
135lbs x 5, 225lbs x 3, 315lbs x2

405lbs x 2, 455lbs x 1, 495lbs x 1, 545lbs x 1,
(Add belt)
585lbs x 1
605lbs x 1
625lbs x 1
647lbs x 1
647lbs x 1
647lbs x 1
647lbs x 1
647lbs x 1

BOX JUMPS '48: 5reps x 3 sets

Beautiful day in the neighbourhood.

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Friday, November 26, 2010

TRAINING LOG - Thurs Nov 25

A little tired today. Tried some Hemorush today...its a preworkout drink that's supposed to get you jacked up to train.
Today I worked on my deadlifts again. The past few weeks I have only been doing singles in the DL and simply increasing the intensity slightly, focusing one moving the weight FAST, POWERFULLY and with AUTHORITY.
After my first heavy single...I projectile vomitted all over the floor. My training partner Willie unconcerned with my well being laughed his ass off at my uncontrolled projections.... Not taking 'Hemorush'. Although I do not attribute it completely to the Hemorush, ( the pressure during a heavy deadlift does wonders sometimes), I definitely think it didn't help.

(No belt)
264lbs x 4
374lbs x 3
484lbs x 2
534lbs x 1
574lbs x 1
(Add belt)
624lbs x 1
664lbs x 1 (projectile V)
664lbs x 1
664lbs x 1
664lbs x 1
664lbs x 1

GHD situps 4 sets of 15. Completely openning up every rep.

Upside down hangung shrugs using the gymnastic rings. 1 set of 80 reps.

Good day.
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Wednesday, November 24, 2010


Feeling tired today. I was up late last night....and up early this morning. More so; my nervous system must be a little beat down from yesterdays squatting.
Bench pressing today. Since I'm feeling tired I just decided to get some reps in at 80 percent my 1RM for some easy touch and go's.
Bench Press: 135lbs x 8, 225lbs x 5, 315lbs x 3, 365lbs x 6 reps x 4 sets
Ring chins(belly to sky) 5 sets 15
W band tricep pressdowns.

Took it easy, relaxed...big Deadlift day tomorrow... I plan on doing 661lbs for 4-6 singles. Should be nice.

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TRAINING LOG - Tues Nov 23

Challenging squat day today.
Front squats: 135lbsx5, 225lbsx3, 315lbsx2
BACKSQUATS: (no belt) 405lbsx2, 455lbsx1, 495lbsx1, 545lbsx1
(Add belt): 585lbs x 1,
615lbs x 3 reps
615lbs x 3 reps
615lbs x 3 reps
615lbs x 3 reps

Box jumps '48 : 5 reps x 3 sets
***** awesome!! Stoked. This is a PB triple. Did 3 triples @ 610 lbs doing a smolov cycle. 615lbs w better technique.....great day. Saturday I'm going to attempt 645lbs for 3-5 singles.
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Monday, November 22, 2010


Sunday, Nov 21st - OFF

Monday, Nov 22nd
Feeling a little off today. I think my CNS is a little beat from both of my training sessions on Saturday andf also from coaching at a powerlifting meet which is very stressful as a handler. ( Very proud of my girl Alyssa Smith who went 314-143-341 @155BW at the young age of 18).

Still not pushing my bench too hard to avoid injury.
Bench Press(all reps paused): 135x5, 225x5, 315x3, 365x2,
385lbs x 2 reps x 10 sets

Ring chin ups(belly to sky): 20 reps x 3 sets
Inverted Rows(bar) x 25
Superset w Tricep Pressdowns bands x max
4 rounds

Pushups just to flush everything w blood.
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Saturday, November 20, 2010


Coaching at a powerlifting meet today so I had to squat very early this morning. The session got interrupted bc my girl's powerlifting meet got pushed forward by an hour. So I finished off the training after the meet.

Front squat: 135lbs x 5, 225lbs x 3, 315lbs x 2

Backsquats:(no belt) 405x2, 455x1, 495x1, 545x1
(Add Belt) 585x1, 605x1,
630 lbs x 1
630 x 1
630 x 1
630 x 1
630 x 1 ( all nice and easy, best my squat has felt in a very long time)

Front squats: 135lbs x 5, 225lbs x 3, 315lbs x 2
Backsquats: (no belt)405 x 2, 455 x 1, 495 x 1, 545 x 1
(Belt) 585 x 1, 615 x 1
630 x 1
630 x 1
630 x 1
630 x 1
640 x 1
( All feeling grooved and smooth. Fantastic)

Box Jumps: '48 box x 5 x 3 sets
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Friday, November 19, 2010

TRAINING LOG - Fri Nov 19th

Bench Press - 375 x 5(all paused) x 3
              375 x 5(no pause)  x 2

Hanging Ring Chins/Rows (Chin up position start, end belly to sky)
5 sets of 20

Tricep Pressdowns using bands - 4 sets to failure

TRAINING LOG - NOV 17th & 18th

WED NOV 17th
Still hesitant to push my shoulder too hard.  Instead of adding weight i decide to increase the reps.  (I add 5 lbs to keep myself sane bc dabbling around 80% my 1RM this long is killing me).

Bench Press - 370lbs x 4(all paused) x 6 sets

Inverted rows x 25 superset w Tricep pressdowns using bands x failure
5 rounds

Lateral raises(slightly reverse) - 40lbs each hand x 50


Conv Deadlift - no grind reps allowed
(no belt )265lbsx5, 374lbsx3, 465lbsx2, 555lbsx1
(belt) 605lbs x 1, 650lbs x 1 x 5 sets         5th set was a grind so i stopped session

GHD situps - 3 x 15 (opening up)
Gymnastic rings shrugs(upside dpwn) 2 x 70reps

Tuesday, November 16, 2010

TRAINING LOG - Tues Nov 16

Everything is feeling nice and healthy. Continue my no grind reps training and continue the progression.

FRONT SQUATS: 135lbsx5, 225x3, 315x2
BACKSQUATS: 405x2, 455x1, 495x1, 545x1, 585x1,
600 x 3 x 5 sets
BOX JUMPS '48: 5 reps x 3 sets

Feeling loose and powerful. Ready to pounce.

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Monday, November 15, 2010

TRAINING LOG - NOV 14th & 15th

Sunday, November 14th   - OFF

I took today to rest....a lot and to eat..... a lot.  ;)


My shoulder is feeling a lot better.  I was originally going to force myself to avoid any pressing but I got under the bar a few times and decided that the pain was hard to i did a light bench...YEAH BABY!!

Bench Press( all paused) 365lbs x 3 x 8 sets

(Inverted Rows x 25  superset with Tricep pressdown using bands x max) x 4 sets

Reverse Laterals 35s x 50 x 2 sets

We'll see how the shoulder feels tomorrow....i am optimistic.  :)
ITS ON LIKE TRON.....Looking forward to squattin tomorrow.....

Sunday, November 14, 2010


Still letting my squat come back to me.  Today, I focused on singles so that I could make sure I only did nice perfect and powerful reps with no grind.

BACKSQUAT - 615 x 1 x 12 singles ( 12th single was 625lbs)

High Box Jumps - 3 x 5

The squat is coming along very nicely, the deadlift is only getting better, and I need my shoulder to get better so that I can make a PR bench in Russia.  All in all, I am very happy with the progressions but feel that Russia is nearing very quickly.  

Friday, November 12, 2010


Still nursing my left shoulder today so continuing to avoid any pressing other than light and easy push ups at a very low volume(just to get blood into the area).

Inverted rows(bar) x 25reps
With triceps pressdown using bands x20
X 5 sets each

Single arm tricep pressdowns with bands x 2 sets to failure each arm

Slow and steady push ups. 3 sets until light burn. X 50, 40, 35

Hopefully next week I will feel confident enough to bench.

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Time to start posting my log consistently… I will follow through and keep this up from here on out.

Nov 1
As the competition is getting nearer I wanted to focus on a strict pause in the bench.  So I went to approximately 80% and practiced.
        Bench press- 365lbs x 3(all hard paused) x 8 sets.  Very smooth.
Wide pull-ups with arch and chest to the sky 4 sets of 25
Tricep pressdowns using strong bands

Nov 2
I really wanted to focus on my technique bc my hips(being sore) had been pushing me away from my proper technique.  So I wanted to take another day to practice proper technique again(last Tues 545lbs x 3 x 8sets).
     Backsquat: 585 x 1 x 15 sets   (they all felt very grooved and powerful)
     Car jumps:  hadn’t done it in a while.  Threw some adizeros on and jumped onto the roof of my car 10 times.

Nov 3
Focus on paused bench technique w a more intense load.
Bench Press 405lbs x 1 x 10 sets
( 10th set something in my shoulder strained hard….NOT GOOD.  I thought I would be fine considering I was only doing singles and I can normally do a few sets of triples with this weight…. I WAS WRONG)
Inverted rows using rings 25reps x 4sets
Tricep pressdown- bands

Nov 4
Just focusing on moving weight a decent speed today while doing the deadlift.
Conv Deads: 625lbs x 10 singles
(all reps fast, smooth, and feeling great)

Nov 5
Shoulder(left) is extremely sore. Strained coracobrachialis.  Taking next week off from pressing completely.
Inverted Rows(bar) 6 sets x 25 reps
W facepulls (towel and bands) x burn x 6 sets
W tricep pressdowns using bands x max reps x 6 sets
(figure I might as well blast the tri’s a little bit more than they are used to since im not pressing or handling heavy loads)

Nov 6
Squatting today.  I am still working on my technique.  Slowly progressing in weights as the competition on dec 19th draws nearer.
Backsquats: 585 x 3 x 5 sets ( same intensity and volume as last Tuesday but in a third the amount of sets)
Stretching( I don’t make time to do this enough)

Nov 7

Nov 8
Shoulder is being nursed.  Just did a mini circuit.
Bar Inv Rows 5sets x 30 reps
W facepulls (band and towel) x 20 x 5 sets
W single arm band tricep pressdowns x  failure each arm x 5 sets each arm
W Cuban cleans 30’s x 25x 4 sets

Nov 9
Back squat 605lbs x 2 x 5 sets
(This was not the easiest workout but most of the reps were smooth.  I had a the second reps of the 4th and 5th sets were considerably slower but considering a yr a go I was feeling like a stud for doing this workout I cant feel bad.  ****before last worlds I did 635lbs x 2 x2  so I am hoping to get a little ahead of this before I leave for Russia.)
Finished off with:
Box jumps ’48 x 5 sets of 5

Nov 10
Inverted Rows( I cut the volume bc of deadlift day tomorrow) 4 sets of 20
And then arms(first time training arms in years): 5 sets of 20-25 thibadeau curls superset w single arm tricep pressdowns

Nov 11
Deadlift day.  Focused on technique and speed.  ( broke a strap on a set, lucky I didn’t hurt my back).
Conventional Deadlift: 635 x 1 x 10
GHD: 3 x 25 full ext sit ups

Tuesday, October 26, 2010

Not so sure about Russia

So too much heavy lifting is taking it's toll on my body. The right side of my hip has been painful at the bottom of my squats, my coracobrachialis is giving me trouble benching, and the only lift of the 3 I still feel confident in is the deadlift which is feeling better than ever with a 750-770lb pull in the crosshairs.
Russia, December 19th, will be my first RAW w knee wraps competition and I am very discouraged because the back of my left knee is sending surging pains throughout my leg as soon as I start wrapping my knee with the wraps. I am impinging a nerve or something. This is discouraging. I may have to compete in rehbands which will place me at a huge disadvantage.

Todays session:


-raw no belt 135x8, 225x5,315x2, 405x2, 495x1, 545x1
-Add belt 585x1, 615x1
-Add knee wraps---- too much pain in left leg, abort knee wraps

Safety squats (no hands, hands down by sides):  465 x 6 x 4 sets

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