October 2005 Archives

ME/BP

Reverse Blue Band Bench
135x10
225x10
315x10
405x1 <--added 3 board and single ply F6 size 52
455x1 <--added 2 board
495x1 <--no board, this actually touched!! I pulled my head out of my ass and started pulling the bar down with my lats again. I am very confident in a 551 opener then 601 on second and 639 for the open state record on the third.

Superset
V-bar pulldowns 125x15x3
Side Raises 20x12x3

Overhead Purple Band Tricep Extension
50x2

Preacher Curls
55x12x3

Seated Calf Raise
135x25x3

Sit-ups on GHR
bwx12x3

ME/SQDL

SSB High Box Squats
65x5
155x5
245x3
335x3
425x1
515x1
605x1

Reverse Hypers
4plx10x3

Glute Ham Raises
bwx10x3

Pulldown Abs
60x20x3

Seated Calf Raise
125x25x3

DE/BP

Well, today sucked!! It's my own fault though. I decided to work up in my shirt today to my opener, big mistake. I figured I didn't have to work today and I would be well rested and have more time to recover until the meet. I felt great, I felt big and strong, warm ups felt good but when it came to the heavy sets, it just wasn't there. I should have STUCK TO THE PLAN!!!! Wednesday was ME/BP and i worked up heavy on the 3 board and I just wasn't recovered for today, lesson learned. I've also gotten alot bigger in the chest, shoulders and arms and am having a very difficult time touching. I'm using a 52 double F6 so I called Ken and am getting a 52 single ply to open with in the meet. Stupid bench press shirts!!

Speed bench (all sets done w/double minibands)
135x3x6
185x3
225x3
275x2
365x3 added 3 board, took bands off
405x1
455x1
495x1 added 2 board
565x1 added 1 board, had to go out of the groove to touch
600x0 no board, had to go out of groove to touch
600x0 same story
550x0 put on double denim to try something different but to no avail, same thing

Superset
front raises 15x10x3
side raises 15x10x3
rear laterals 15x10x3

Fat V-Bar pulldowns
120x12x3

21's 35x21x3

No injuries, lesson learned, frustrated as hell!!

DE/SQDL

Speed Squats (all sets were done w/choked blue, green and purple bands)
165x2x5

Rack Pulls from knee up
445x3
535x3
735x5

Shruggs
245x10
335x10
425x10

Superset
Chain Leg Raises 40x15x3
Pulldown Abs 60x15x3

Seated Calf Raise
135x20x3

ME/BP

3 board press (all sets were done with doubled minibands 80 lbs of tension at top)
45x10
95x10
135x10
185x5
225x5
275x3
315x3
365x3
405x3
455x3 PR!!

Incline Dumbell Press
80x10, 90x10, 100x10

Fat Bar wide grip pulldowns
?x12x3

Lying KB extensions
25x25x3

Side Raises w/ kb
25x10x3

Hammer Curls
20x20x3

ME/SQDL

warm-up, shoulder stretching, purple band pushdownsx100, purple band face pullsx100, reverse hypers 2plx10x3

Squat
55x5
145x5
255x3
345x3 added predator briefs size 40
455x1
545x1 added Leviathon
655x1 added belt
735x1 added light knee wraps
805x1 full gear, total smoke show, good depth, good position, very fast!!

Glute Ham Raises w/back jacked up
bwx10x3

Pulldown Abs
50x20x3

DE/BP

Speed Bench(all sets were done with 40 pounds of chain)
135x3x9

MM 4 board press
315x5, 405x5, 455x5

Allen core wheel push ups
45x20x2

Seated dumbell shoulder press
60x15, 70x12, 80x10

Wide grip pulldowns
?x12x3

Side obliques
45x20x3

DE/SQDL

warm up, shoulder stretching, purple band pushdownsx100, purple band face pulls x100, rotator cuff complex, reverse hypers 2plx10x3

Speed Squats (all sets were done w/ 2 blues per side)
185x2x5 (fastest I've ever felt, almost set the place on fire!!)

Deadlift
245x1
445x1
535x1
640x1 <-- worked up to my opener, total smoke show!! I pointed my toes out and widened my grip a little and I actually accelerated past the knees!! It was crazy!!

Glute ham raises bwx10x3

Sit-ups on GHR purplex12x3

Seated Calf Raise 80x25x3

Shruggs 315x15x3

60 second grip hold 315x60 seconds

ME/BP

warm-up, shoulder stretching, rotator cuff complex, purple band pushdownsx100, purple band face pullsx100

Bench Press
45x30
135x20
185x15
225x10
275x5
315x5
365x3 <-- added 3 board
405x3 <-- added double F6 size 50
455x3
495x1 <-- added 2 board
545x1 <-- added 1 board
600x1 <-- no board, no touch, drove back up fast
225x34 RAW

Shoulder Rows
20x15x3

Pushdowns
?x20x3

ME/SQDL

Cambered Bar medium stance Goodmornings
65x5
155x5
245x3
335x3
425x3
515x5

Pulldown Abs
50x25x3

Step ups w/dumbells
60x6x3

Hamstring Curls w/Allen Wheel
minibandx15x2

Pulldown Abs
50x25x3

DE/BP

Speed Bench (all sets were done w/40 pounds of chain)
155x3x8

5 Board Press (all sets were done w/120 pounds of chain)
315x5
365x5
405x5

Seated Shoulder Dumbell Press
60x10
70x10
80x10

Fat Bar Pulldowns
?x15x3

Superset
Pushdowns 50x20x3
Hammer Curls 25x20x3

DE/SQDL

warm-up, shoulder stretching, purple band pushdownsx100, purple band face pullsx100, rotator cuff complex, reverse hypers 2plx10x3

Speed Squats (all sets were done with double blue bands)
205x2x5

Rack pulls from knee up
335x3
515x3
605x5x2

Shruggs
335x12
425x12
515x12

T-Bar Rows on Landmine
2plx10
3plx10
4plx10

Superset
Pulldown Abs Double greenx25x2
Allen Wheel Stability Holds 45x30secondsx2

Seated Calfs
75x25x2

ME/BP

3 board press (all sets were done with double mini bands)
45x10
135x10
185x5
225x5
275x3
315x3
365x3
405x3
455x3 PR!!

Superset
Flat Fly's 40x12x3
Shrugs 2plx12, 4plx12, 6plx12

Superset
Incline 2-inch handle band pushdowns Greenx50x3
Fat Bar Suppinated Pulldowns 120x20x3

Superste
Stability Ball sit-ups bwx25x3
Seated Calfs 125x25x3

Hammer Curls
25x15x3

ME/SQDL

Squat
Predator briefs size 40
55x10
145x5
255x5
345x3
455x2
545x1 <--added Leviathon
655x1 <--added belt
755x1 <-- full gear
865x1 <-- full gear ALL TIME PR!!!

Superset
Glute Ham Raises bwx10x3
Pulldown Abs 50x20x3

Bodyweight is at 240, felt great, weight moved very well. I am very confident for a 903 at the Cup!!

DE/BP

Speed Bench (all sets were done w/doubled mini bands)
135x3x9

MM 4 Board Press
315x5, 405x5, 455x5

Superset
Fat V-Bar Pulldowns 120x20x3
Side Raises 20x12x3

Green Band Pushdowns 50x2

Superset
Side obliques 45x15x3
Seated Calfs 115x20x3

Bodyweight is back down to 242, I feel much better