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 639lbs...so I think I can move my opener UP.  And my Previous PR for reps around this weight was 635 x2reps x 2 sets.....so 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 find....so 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