Monday, January 2nd, 2012
* NYE was a really stupid night for me. I did not drink too much(just a buzz and then coasted the night), but the entire day was busy. I was up early for work and up way too late...especially after squatting 700 for a single. I should have eaten plenty and rested plenty. Instead I barely ate, I depleted my body of nutrients by drinking, and I was up very late. The bed at the hotel was too soft to sleep in and come 630 in the morning after tossing and turning(driving my girlfriend insane) I decided to take a hot shower and stretch out. I've typed too much, long story short...I'm feeling a little fried.
Bench Press: 415+chains@approx40 x 2 x 4 sets, 325 paused x 9 x 3 sets
Tuesday, January 3rd, 2012
Late training session 8:30 pm (sessions are usually at 10:30-11am M-F)
Front Squats: 145x5, 235x3, 325x2
BackSquats: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 645x1 (felt heavy, 685x1(very heavy, slow)
**I was hoping to double or triple 685. My body was not feeling anywhere as amped as last Saturday.
Box Jumps '42: 3 sets of 10 reps ( I normally liked to do sets of 5 to make sure my power outputs remain high, but it was late I was pissed at myself for the weekend and just wanted to leave).
Wednesday, January 4th, 2012
Bench Press: 405x4, 410x4, 415x3, 420x2, 425x2, 405x3, 325x11(no pause) x 3sets
**Being two training weeks out from the competition I am preferring to keep the bench workouts above 85%. Willie was running the AM classes at the gym(6-8am) and trained right after, and Kade was working. I train out of my gym when it's closed so if I get pinned on the bench...I'm done. I've already bent a nice Texas power bar a few weeks ago benching when I had to dump it... So I called my girlfriend in to spot me. She's about 123 lbs, so I was not able to go for the reps that count. I wanted to attempt 4's across the board...415x4 possibly, 420x3, 425x3 would have been 'attemptable' had I felt safe.
Thursday, January 5th, 2012
The back is feeling a little bit better. Throughout the week it gets very sore when I coaching from all of the standing. I try to sit as often as I can but....it still gets hurt. I have been foam rolling but not as vigorously.
Conventional Deadlift: 605 x 3(stops) x 5 sets
Feeling easy and smooth once it's moving but I find myself being very timid and moving very cautiously because when I hurt my back everything felt fine too. There were no technical errors when my back went...mentally this is a fuckery on deadlift confidence.
We will see come competition day what my mind and body can or can't pull.
Friday, January 6th, 2012
Bench Press: 405x1, 425x1, 435x2x4sets, 405x4, 415x3, 405x4
Saturday, January 7th, 2012
Today I wanted to attempt 715-725 in the squat.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 645x1(griiiind)
****feeling HEAVY, stop workout...go jump. I fear that my nervous system is off.
Box Jumps @ '42: 10 sets of 5 reps
**On a bright note: I have not jumped all year because of my quad issues. The quads are now fine and having barely squatted today I can practically land on a '42 box with my legs straight starting. I'm landing well above a parallel thigh point and I think that if I were to take a step before jumping or not go into a full squat depth before jumping I could land with straight legs....to me, this means I am nice and athletic in the legs again...not just strong.
(I am still pissed about my squat though!)
(old jump vid)