T-LOG: MONapr9-TUESapr24

(Folks, keep in mind I'm over 20 weeks out from my next competition...yes, I'm taking it easy...I'm actually learning to not be a maniac with the high intensity 24/7 365..)
Monday, April 9th, 2012
Inverted Ring Rows x 40
w Ring Pull Aparts x 25
w band facepulls x 25
w band external rotators(shoulder) x 25 each arm
w lying db tricep extensions 55's x 20
ALL X 4 Rounds


Cuban cleans 15's x 30
w strict pushups x 30
X 3 Rounds


Tuesday, April 10th, 2012

Front Squat: 145x5, 235x3, 325x2

Back Squat: 415x2, 465x1, 505x3 x 5 sets ( just practicing technique with light load)

Deadlift(kk style, 3 mat deficit): 245x3, 335x2, 415x1, 515x5x5 sets

GHD Sit ups: 3 sets of 15 ( slow and strict curling)

Wednesday, April 11th 2012

Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Thursday, April 12th, 2012

Front Squat: 145x5, 235x3, 325x2

Back Squat( CAT): 415x2, 465x1, 505 x 5 x 6 sets in 25 minutes

Friday, April 13th, 2012

Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Saturday, April 14th, 2012
Deadlift(kk style, 2 mat deficit): 155x3, 245x3, 335x2, 425x1, 515x1
Deadlift(kk style, floor): 605 x 3 x 4 sets
Single arm DB bent over rows: 165lbs x 37 each arm


Sunday- OFF


Monday, April 15th, 2012
Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Tuesday, April 16th, 2012

Front Squat: 145x5, 235x3, 325x2

Back Squat: 415x2, 465x1, 505x3x6

Deadlift(kk style, 2 mat deficit): 245x3, 335x2, 415x1, 515x3x8sets

GHD sit ups(strict): 2 sets of 20

Wednesday, April 17th, 2012
Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Thursday, April 18th, 2012

Front Squat: 145x5, 235x3, 325x2

Back Squat(CAT): 415x2, 465x1, 505x5x8 sets ( took 27 minutes)

Friday, April 19th, 2012
Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Bench Press: 255x 5 x 5 (just wanted to see how shoulder felt.....and it hurt...needed to use boards)

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Saturday, April 20th, 2012
HERE'S A GOOD FUCKING DAY!  My legs are sore as hell from Thursday's volume...but...

Deadlift(kk style, 2 mat deficit): 155x3, 245x3, 335x2, 425x1, 515x1, 605x1

Deadlift(kk style, floor): (add belt) 655 x 1, 700x1(fast, smooth), 740 x 1 gym PR

** It slowed around the knees but I never had any doubts.  I was tempted to go for 760 but felt as if that would be getting greedy and asking for an injury.  Being over 20 weeks out....I should be patient).

Finished off with 515 x 6 x 6 sets (Was really ripping this off the floor, felt like paper weights).

PUMPED.  I know that If I were to pull on a day when everything is feeling fresh that this number will be much larger, and also considering that I am not peaking right now....this is a huge PR.  :)

Sunday - OFF  ( body is feeling pretty damn stiff)


Monday, April 22nd, 2012

Inverted Ring Rows x 40

w Ring Pull Aparts x 25

w band facepulls x 25

w band external rotators(shoulder) x 25 each arm

w lying db tricep extensions 55's x 20

ALL X 4 Rounds

Bench Press: 255x 5 x 5 (just wanted to see how shoulder felt.....and it hurt...needed to use boards)

Cuban cleans 15's x 30

w strict pushups x 30 

X 3 Rounds

Tuesday, April 23rd, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555 x 3 x 3 sets
Deadlift(kk style): 245x3, 335x2, 415x1, 515x1, 565 x 3 x 3 sets
inverted shrugs(rings): 1 set fo 150


The past few weeks have been really good on my new deadlift technique.  As you can see, I have been taking it very easy on the squat and have not been bench pressing because of a shoulder/bicep injury.  This is allowing me to focus a lot of energy on developing my new deadlift technique...which is working.  This makes me pretty fucking happy.  I will slowly start squatting a little bit heavier weights just to get used to the loads on my back over the next few weeks(I see no reason to go much higher than 645 over the next little while and will likely keep it lower towards 80 percent my max 580ish).  Hopefully my shoulder will start feeling better soon.  In the meantime, I can only keep focusing on the grind and working around the injuries.  The big picture...2000 in September via 750-475-805

T-LOG: MONapr3-SATapr7

My next competition is going to be RAW 504 CLASH FOR CASH in New Orleans Louisianna on Sept 15th this year.  I am 23 weeks out.  At 16 weeks I will begin prepping ...and until then I am still practicing my new deadlift technique, taking it easy on the upper body, and squatting casually with most workouts in the 60-65% percent range and sometimes hitting a casually single at 90%ish if I feel good.


Monday, April 2rd, 2012
My shoulder/bicep is still hurting a lot so I am not benching for another while.  Mon, Wed, and Fri's are simply to get blood into the area and build up the weak spots.   This is pretty much like a bodybuilding day for me bc I get a crazy shoulder and triceps pump and look like Greg Doucette...maybe not.  Anyway, aside from these, I am also doing shoulder rehab stuff at home with bands and such to strengthen my external rotators and always doing work on my biceps.

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with DB Lying Tricep Ext 55's x 20

ALL X 4 rounds

Cuban Cleans 15's x 25

with strict full rom pushups x 30

X 4 Rounds

Tuesday, April 3th, 2012
Last Thursday, I hurt my hamstring slightly while squatting.  So I thought I would rest from squatting today.  I usually squat very light( 65% for 5 triples) before I deadlift from a deficit at 70% in the 24/25 rep denominations.


Deadlift(kk) off of 3 mats: 515x5x5sets
GHD slow strict Situp: 4 sets of 15


Wednesday, April 4th, 2012

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with DB Lying Tricep Ext 55's x 20

ALL X 4 rounds

Cuban Cleans 15's x 25

with strict full rom pushups x 30

X 4 Rounds

Thursday, April 5th, 2012
Taking it very easy to see how the hammy feels.  Doing a 25 minute CAT squat session.


Back Squat: 465x5x5 sets @ 16 mins.  I was going down very slow and just coming up fast and smooth but not focusing on exploding because I didn't want to push my leg.  After 5 sets I figured I just call it a day even though I prefer to do 6-8 sets in the 25 min frame with these percentages.


Very short session. Less than 30 mins including foam roll and warm up.  :)


Friday, April 6th, 2012
Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with DB Lying Tricep Ext 55's x 20

ALL X 4 rounds

Cuban Cleans 15's x 25

with strict full rom pushups x 30

X 4 Rounds

Saturday, April 7th, 2012
Today, I was planning on hitting a near max in the deadlift but while running the morning classes I helped a partner a client during our 'team wow' so I ended up doing a little bit of Waiter Walks, box jumps, toes to bar, push ups, etc...  none of these taxed me and the weights/reps were light but at the end of it we did relay style 100m sprints...and although I was probably running around 65% my max....my legs are simply not used to that...my bobsleigh days are far behind me...needless to say...I GOT A CRAZY LEG PUMP FROM IT...lol...  It actually made me want to start sprinting again.  I feel very healthy when I can fluidly move fast for short bursts....but that won't help me reach 2000@220  so not for a while(or maybe post squat and deadlift for the next few weeks).  


Deadlift(kk): OFF 3 MATS (155x5, 245x3, 325x1, 425x1), OFF 2 MATS(515x1, 605x1), FLOOR (655x1, 700x1, 700x1, 515x6, 515x6), RACK ABOVE KNEES(765x3, 815x3, 815x4)

T-LOG:March 3rd 2012- April 1 2012

It's been a long time.

Yes, I have still been in my sanctuary training everyday.  Yes, I am still nurturing my craft.  Yes, despite my injuries I am still and will always embrace this process even when I can't do a push up without pain or reach down to touch my toes without my hamstring exploding.  Yes, it's a part of learning and yes I am willing to keep walking in this direction.

Split for the last little while has been the same. This last week sums it up minus handstand work last week because of shoulder:

Saturday, March 24th 2012

Deadlifts Deficit 2 mats(still with a round back technique): 155x5, 245x3, 335x2, 425x2, 515x1, 605x1

Deadlift from floor: 655 x 1 x 7 sets  ** I am working on my new technique by using a weight that requires focus but is easy enough for me to always pull.  7th set slowed down, so i decided to save my energy for assistance work.

Single arm Bent over Dumbell rows: 165lbs x 35 x 2 sets each arm  (every week i add 1 rep to the set, i.e. next week will be 36)

Inverted Rows(rings): 4 sets of 35

Monday, March 26th, 2012

I have a really bad bicep tendonitis in my left shoulder aggravated primarily from too much handstand work (I think).  I really hurt it a week ago doing a muscle up on the rings. The deep dip position..ouch.....and having to demonstrate various movements throughout the week to clients kills it even more...so i try to avoid it...at close to 230lbs bodyweight, doing toes to bar, pull-ups, handstand push ups etc is really hard on my shoulders when I'm not warmed up.  

Today is simply a mini complex for the upper back and rear delts.  I consider it a bodybuilding day because I get a good pump and look crazy jacked from it.  lol

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with Cuban Cleans 15's x 25

ALL X 4 rounds

Tuesday, March 27th, 2012

Tuesday's I have been both squatting and deadlifting light. I think of it as a PRACTICE.  If I were back in my ball days, this is when I would walk into the gym and shoot foul shots for 45 mins.  Pure practice.

Front squat: 145x5, 235x3, 325x2

BackSquat: 425x2, (then approx 65% my 1RM for 5 easy triples) 465 x 3 x 5 sets

Deadlifts off of 3 mats:  515 x 4 x 6 sets

Single Arm Bent over DB rows: 165 x 36 x 1 set each arm

Wednesday, March 28th, 2012

Same as Monday.

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with Cuban Cleans 15's x 25

ALL X 4 rounds

Thursday, March 29th, 2012

Thursday's i have been working up to a heavy single around 90% my 1RM and then doing a CAT-ish(Compensatory Acceleration Training) squat session.  I give myself 25 mins to work up to a near max, and then 25 mins for my CAT session which is approx 65% my 1RM for as many GOOD sets of 5 I can perform in 25 mins.  Usuall 6- 8 sets.

Front Squat: 145x5, 235x3, 325x2

Back Squat: 425x2, 465x1, 505x1, 555x1, 595x1, 645 x 1  *  Even though I am not lifting heavy and 645 feels very heavy on my back, I never doubt whether or not I can do it.  In my mind anything under 660 these days I feel I can do any day of the week.  Note: my 645 single was a little slow and my technique...I took the lift for granted and got sloppy on the way up.

Back Squat CAT: 465 x 5 x 4 sets    *** During those sessions as the sets progress the bar tends to move faster and faster..... On the 4th set, 4th rep...at the bottom of the hole my left hamstring went a little noodle-y on my and hurt like crazy.  Stop workout.  Not good, but not a terrible injury, a week or two I think.

Friday, March 30th, 2012

same as M and W.

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with Cuban Cleans 15's x 25

ALL X 4 rounds

Saturday, March 31st, 2012

My shoulder/bicep is in pain, and I have to nurse my hamstring.

Deadlifts off floor: 425 x 10 x 3 sets ** very controlled to avoid straining hamstring.

w GHD Sit up (strict slow curling): x 15 x 3 sets

Inverted Ring Rows x 35

with Ring Pull Aparts x 25

with Facepulls x 25

with Cuban Cleans 15's x 25

ALL X 4 rounds

Not very exciting for people to follow.  I do not plan on competing until September a RAW 504 Clash For Cash in NOLA... (maybe SPF RAW in Aug the earliest, but I do not care to wear knee wraps).

In the meantime, I am just training by myself ( and sometimes with Willbo or Kade) in the Dynamo dungeon and putting my time in, maintaining/rebuilding the foundation.

Roundbacking it

(I have not been updating the blog recently because I am not training too seriously right now.  I appreciate the messages...it's nice to know that people actually enjoy following my progress)
I am writing this very quickly..there may be some spelling mistakes...lol

Lately, I have been training everyday but keeping everything under 70% percent.  I have been doing a lot of handstand work, shoulder work(all rowing variations, push up variations, handstand pushup variations), midsection (ghd sit ups, ab wheel, v-ups, hollow work, planks etc..), ..I am working on my shoulders and upper back a lot ... 

I have barely squatted, barely bench pressed, but I have been deadlifting twice a week.  I usually pull on Tuesdays from a deficit and Saturdays from the floor.  I have been practicing a round back deadlift....Konstantin Konstantinov's style, which isn't his style but the Finnish Deadlift style.  

After RUM 5, well before and after RUM 5, my back was giving me a lot of pain.  I thought that I would ease into deadlifting and go light but even 335 was feeling tough on the back, so I tried sumo for fun and quickly remembered that I don't like training sumo because I find it hurts my knees...so then I thought of pulling off blocks to change the angle of my lower back....and then light bulb...let's try the round back as it lets the hips get closer to the bar.... my heels are very close and flared so I can get my hips closer and also use my legs more.  KK goes hips higher and not so flared....his back is freakishly strong. 

So far I am enjoying it.  It is something different and a new skill to develop.  I am not sure if it is a style I will stick with but I am enjoying it none the less.  I find the hardest part is the set up and I am constantly forcing my lower back straight which can become tiresome...

  Here's 3 vids from my first time trying a little weight with this technique.

1) 655 lbs  ( I thought it was 635lbs, but I forgot that the first big thick plate is a 25kg...so 655ish)

2) I thought I might as well do the equivalent of 7 plates a side.

3)Might as well try 700

The first time I pulled 700 was the second time I ever tried pulling a heavy max using a sumo style, and then I pulled 700 using a pure conventional style, and now using the finnish style....I feel like I can pull 700 any way I wish to...like it's my bitch....and then 750....is my fucking daddy....spanking me like I stole something.  bahaha .............    :(

POST RUM 5 THOUGHTS AND WHAT'S NEXT

Raw Unity Meet 5

330-200-320= 850kg total

DISSATISFACTORY

This meet was by far my worst meet...  
Not necessarily 'total'-wise in that I did not increase my total, but just the general sense of victory, success and competition with others and myself.  I feel that about 4 guys at this meet had the capacity to close in on that 2000 lb barrier and I honestly thought that if my back were back up to speed that I would be able to hit my third attempts and I would arrive at my goal.  
335-215-357.5=907.5kg is what's written on the wall at my gym as my goal and about 5 weeks prior to the competition I felt that it was going to happen...it was exciting.
  After injuring my back around Christmas time and not even being able to deadlift an empty bar....spending Christmas eve, at my uncle's, lying on my back on the dining room floor with my feet on a chair while everyone unwrapped gifts I wasn't even sure if I was going to compete.

A week later, I tested my squat, hit a PR 700lbs even though my back hurt...and so I bought my ticket and made up my mind to compete because I knew I would squat and bench well and hoped that by then my back would feel well enough that some adrenalin could overcome any pains or doubts.

Squats: 694 went up like butter and the thought of going 727.5 and then 750 crept into my mind.  2nd attempt 727.5, I had zero doubts that it wouldn't go up although in actuality it went up with quite a fight.  So I third attempted 335kg(740lbs) keeping that 2000lb total in mind.  3rd attempt....fail....I walked away KNOWING that I can do that weight though..I KNOW I CAN...I should have stood up with it...but I didn't....NO EXCUSES..Next time.
Video: 727.5lbs

Bench: opener 200kg felt heavy.  The pause felt awful.  2nd attempt 210kg, I've only done this in a competition once before(and a couple times in the gym sans pause), and I failed it on the 2nd AND 3rd attempts(just like last year)....bye bye total.

Deadlift:  Opened with 320kg(705)...went up fairly easily but not as easily as I would have liked.  My back felt okay but I wasn't sure if it would be able to stand a heavy 2nd and 3rd attempt so I just went for something that I would be happy with, 750lbs.....  failed it on 2nd attempt...misloaded third attempt by 55lbs one side...this did not feel good and my back has been sore since.....I got to attempt 750 again because of the mislead but I had nothing on it.  I have in the past failed a weight on a second attempt and come back on a 3rd to crush it...but that day, whether it be strength or confidence, I simply did not have the strength to pull it...no bullshit...just wasn't there that day.  
  Inside- I know I am capable of pulling 770+ and I don't see any reason why 800 should not be held above the ground in my hands tearing my calloused hands apart yet feeling OH SO DAMN FUCKING GOOD!!  Soon....






THOUGHTS:


NEGATIVE:  A year has gone by and my total hasn't increased.  All reasons aside...big picture...total has not increased.  Changes need to be made.  I learned a lot and made a lot of correction to staying healthy for a meet..but I learned them too late for this particular meet.  So I must continue to take care of myself and stop just thinking that training extremely hard and eating well is enough....recovery is a BIG part of the game...


POSITIVE: I threw my back out less than 5 weeks from the competition and wasn't sure if I would even compete.  I learned a lot about my injury, and previous injuries, and about rehabilitation and prehab...and I have learned a few things about staying healthy, recovery etc.......my 'big picture' is a little different.  I am happy with my squat PR, but more so that I know I can squat that 738 that i missed...because that means I'm looking towards 750.  I am more motivated to cross past that 2000lb total barrier @ 220.  I am almost glad that I didn't get it this meet because if i could do it after overcoming an injury and having doubts about myself..then it would have been too easy...instead I have ended up treating this as a personal defeat...anyone who was at the meet would have seen me holding my medal yet walking with my head down... 


" A STRONG MAN BECOMES STRONGER AFTER DEFEAT." - Voevoda




REALISTIC:  MY BENCH NEEDS WORK.  MY DEADLIFT NEEDS WORK.  I need to bench closer to the 500 realm.  I NEED TO ATTACK MY WEAKNESSES which are my triceps.  MY DEADLIFT IS GOING TO GO UP....DRASTICALLY...I LOVE TRAINING IT.....EMBRACING THE PROCESS WILL BE EASY...Need to be stronger at getting the weight off the floor.




NOTES:


A lot of guys got injured this meet.  Me before the meet, Jeremy Hamilton on the deadlifts, Sam Byrd attempting an insane 804 squat...the calibre of competition was very high and guys were shooting for the stars.  Joel Boulianne and Dan Green showed HUGE improvements from last year.  Joel almost benched 500 and Dan almost pulled 800!!  The 220 class is in my opinion the best class in powerlifting.  We are the smaller guys, but we are still big guys...and we still lift weights that compare to the big big boys...ie...a 700+ pounds raw squat is huge no matter what, same for a 500lb bench, and a 750+lb deadlift...these are freakish numbers anywhere.  Walk into a gym throw 7 plates a side on the squat rack, and in just a belt attempt to squat it...and thats still a warm up set.  


...the 220's are the smallest of the BIG WEIGHT MOVERS....of course this is just my opinion. There were a handful of guys at RUM 5 that are going to be moving extraordinary weights in the next year...if not already...I think new standards are being set because we are all pushing ourselves further.
SAM , JEREMY, DAN, JOEL,...I look forward to sharing a platform again.  CASS, KELLUM...hoping I'll get the privilege soon as well. And I have already shared a platform with Belyaev and been inspired.  


HIGHLIGHT OF THE MEET: SAM BYRD SQUATTING EVERYTHING BUT THE KITCHEN SINK...  opened w 738 ( previous ALL-TIME record was 735), hit 782, almost 804...and I think he could have hit it.







KADE WEBER posting a 1901 total @242 at 22 yrs of age....2000 next year...AFTER ME.
Here's Kade Pulling the 800 that he failed at RUM one week later at the DYNAMO.





WHAT'S NEXT??


Putting together a meet in May CPF RAW NATIONALS
COMPETING IN EITHER "504 CLASH 4 CASH" in NOLA or WPC RAW WORLDS in Vegas....both in September.

RUM 5 LIVESTREAM LINK and pre-game thoughts

Well, it's the night before I lift.


I'm feeling fresh and loose...and I am not sure if this is a good thing or not.  I have always preferred to have gone into a meet feeling fresh after beating myself into the ground for months and then taking 1 week off and feeling as though I NEED TO LIFT SOMETHING OR I'M GOING TO GO CRAZY.  This year, with injuries, my peaking has been very different and I have no idea how I am going to feel tomorrow.  I won't likely know until I get under the bar and start warming up.  I am going to be opening around 700 in the squat, 440 in the bench and 705 in the deadlift.  The ultimate goal on third attempts is a 2000 total but I have no idea how my squat is going to feel and also how my back will handle the deadlifts...regardless of what my limits may be tomorrow...the goal is to reach those limits.  I might crash and burn on the take off...but when the goals to walk on the moon...better have the balls to strap in and go for a ride.
  Ultimately, if I can improve on my total...thats progress and I should have a coke and smile and chalk it up as experience...but I want that 2000...badly..or at least 900kg total, to make George Orwell proud (1984 lbs).


There are many great lifters at this meet as it's has continued to be the biggest raw meet in North America...This is especially true in the 220 class this year(RUM 5 ROSTER).  In no other meet on the planet has there been a handful of guys who will be squatting over 700 at 220..in just a belt.  Usually there are zero and if you are lucky you might see someone attempt a 700...and if you're around a world class lifter...you'll get to see a successful attempt at 700 or more.  The ALL TIME SQUAT RECORD at 220 is 735...two of us expect to surpass that.  A 450 bench press will be common place...and a couple guys might deadlift over 800.  And about 4 of us, I think, have it in our capacity, to total close to 2000 (ALL TIME TOTAL is 2028 by Andrey Belyaev).


My flight is scheduled to start at 12pm CST, 1pm for my people back home...BUT I was just told that we may start warming up right after the lifters meeting at 9pm.


here's the link.LINK BELOW

RUM 5 LIVE STREAMIN


RUM 5 LIVE STREAMIN





http://www.powerliftingwatch.com/node/21416

T-LOG: MONjan2nd-SUNjan8

 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)