TUE MAR 30 - XTRA
G/H Raise - 2 sets
Band Pushdowns - 4 sets
Pull Down Abs - 3 sets
Band Obliques - 3 sets
Rolling Thunder static holds - 4 sets
March 2004 Archives
MON MAR 29 - ME SQ/DL
Sled Dragging - 4 trips
G/H Raise - 2 sets
G/H Sit Ups - 2 sets
SUN MAR 28 DE BP
DE Bench - 5x3x175 + 80lbs chain
Rolling Dumbell Ext - 4x10-15 heavy
T-bar Row - 4x10-12
FRI MAR 26 DE SQ/DL
warmp up - 5 trips w/sled
GHR 2x15, hypers 2x10, stretching
Box SQ - 5x2x285
Speed DL - 4x1x315
GHR - 3x15
GHR Abs - 3x10x25
THUR MAR 24 ME BP
warm up - Elliptical rider
Stability Ball Dumbell Press - up to 100x15 2sets
4 Board Press - 275x1, 315x3, 405x2
Cable Lat Pulls w/ Rolling Thunder handle - 3x12
Hammer Curls - 2x12
Feelin' like absolute shit. This is not good. Must rest.
Later- Ate a shitload and took a long contrast shower. Much better.
TUE MAR 23 XTRA
G/H Raise - 2x12
Pull Thru - 2x15
G/H Sit Ups - 2x15
MON MAR 22 - ME SQ/DL
warmp up - sled dragging 6 trips lower
Groin started bothering me last night but seemed to go away as I ate more today. Didn't feel anything draggin'.
SS Bar GMs close - 135x5, 225x5
Restin' up.
G/H Raise - 5x10
Sit Ups on G/H - 3x15
SUN MAR 21 DE BP
Felt like shit - this is 4 days in a row. Time to rest for meet.
I brought a comp height bench and an Okie Power Bar to a commercial gym. That was cool. Huh huh. Huhhuhhhuhhuuhu.
DE Bench - 6x3x175 + 80lbs chain
Comp Bench - 225x1, 275x1, 315x1, add shirt 375 off 3 board, 405 off 2board, 435x1 Hard as hell to touch. Open at 200 ----- 440.7.
Hammer Strenph Lat Pulldown - 4x10-12
Random Side Lateral - 3x12
Face Pulls - 2x12
SAT MAR 20 XTRA
At 24 Hr Frisco - plates are being powder coated so we can't train at BA.
Pull Down Abs - 5x12
Rolling Thunder - 5 sets heavy
Seated Calf Raise - 3x15
Went to help Phil take his opener and he almost flipped over the stupid rack.
FRI MAR 19 DE SQ/DL
At Stroud's (PLUSA Hardcore Gym #1) in Hurst, TX
warmp up - reverse hyper 2x12, stretching
Comp Squat - up to 665x1 joke, Open at 305 ----- 672.2
Poor Boy's Band Deadlift - 225x2, 315x2, 405x2 green bands
Reverse Hyper - 4x12
THUR MAR 18 ME BP
Had to train at 24 HR Frisco because plates from BA are being powder coated.
Elliptical Rider - 5 min
Reverse Band Press Blue - up to 315x3, 435x1 close grip PR (tied my best regular grip but the bands were lower), missed 455 twice comp grip
Bench sucks. It's about 4 inches too low.
Lying Tricep Ext - 4x10
tris are destroyed, time to rest for meet
Hammer Strenph Upper Back - 5x10-15
Seated Dumbell Press - 3x12x65
MON MAR 15 - ME SQ/DL
warmp up - sled dragging 6 trips lower
G/H Raise 1x10
G/H Sit Up 1x12
SS Bar GMs close - up to 335x5, 365x3 gettin' some reps
G/H Raise - 2x12
Stablility Ball Sit Ups - 4x12 heavy
Side Bends - 4x15 blue band
Rolling Thunder - did some static holds
Felt strong even though I'm really beat up.
Mike brought his son by. That was cool. He pulled 100lbs, squatted a broom, and did enough jumping around to raise his GPP for the next year.
SUN MAR 14 DE BP
At 24 HR Frisco.
Elliptical Rider - 15 min - blood pressure was high as hell so I need to start doing some cardio
various dumbell movements
DE Bench - 2x3x165 w/ 80 lbs chain, 5x3x165 w/ 80 lbs chain + lt band behind back*, 1x3x165 w/ 80lbs chain
*Lost a mini last week and broke one today so had to try and increase the top end.
Med Ht Pin Press - 5x225, 3x315, 3x365, 2x405
Rolling Dumbell Press - 2x15x50
Hammer Strenph Pulldown - 4x8-15
Rotator/Rear Delt work on pulleys - 4 sets
Curling bullshit - 2 sets
Getting a BA - the whole time I was there
FRI MAR 12 DE SQ/DL
warmp up - sled dragging 5 trips lower
G/H Raise 2x10
G/H Sit Up 2x12
DE Box SQ
up to 8x2x305 w/ 140lbs chain
First workout with the Frantz Bar we bought at the WPO Finals/Arnold Classic. It ruled.
Speed Dead w/ a lot of mini band tension
Tried Metal Deadlifter - straps too tight
5x315 1x365
G/H Raise jacked up - 3x8
Pull Down Abs - 3 x a lot w/Green Band
David Summers punk ass was in town and he joined us. That was cool. He looked like he has the "I've trained with bands too long" syndrome. Come to find out he got of 'em so we'll see what happens.
WED MAR 10 ME BP
At Frisco 24 Hour on a bullshit bench but they have good lat machines. Maybe we screwed up?
Elliptical Rider - 13 min
Blood Pressure 150/90 today. Doctor having a freak out.
3 Board Press Close Grip - up 355x1, 390x1 PR*, 405 flounder, 285x5
*No shit it has taken me since November 6th, 2002 to break this record. WTF is my problem?
DB Presses Palms In - 3x12x100
Tate Presses - 3x12-15
Hammer Strenph Seated Row - 4x10-15
Weird standing shoulder raise thing that made me sore as shit the last time I did them in Knoxville, TN - 3x10-12
Dumbell wrist curls
MON MAR 8 - ME SQ/DL
warm up - 6 trips sled
G/H Raise - 2x10
G/H Situps - 2x12
High Box (17") Manta Ray close stance - missed @ 495, down set 405x3 easy
Probably could've hit the 495 if I tried it again but I was worn out from walking all over hell at the Arnold and yardwork. I told myself I was going to take it easy. Glad I listened.
Sumo Rack Pulls Pin 3 - 315x1, 405x3, 495x 1, 585x1, 655x1 PR
Felt real good. I had problems with 585 and pulled 617 in the meet last November.
Stablity Ball Situps - 3x12
Dumbell Side Bends - 3x10
Hyperextension G/H combo - 3x8
SUN MAR 7 DE BP
warm up - 12 min Eliptical rider, various dumbell & band movements
DE BP - up to 1x3x155 w/ mini bands, 5x3x155 w/ mini band & 80lbs of chains, 1x3x155 w/ mini bands
I am WAY stronger on these than when I hit my first 450. Should be benching 500 and am mystified by what is going on.
Close Grip Decline BP 225x8, 275x6, 335x4
Had a contest on the 3rd set and Phil won but he and Kevin cheated. Just kiddin'.
Chest Supported Rows 5x6-10
Donkey Calf Raises 2x15-20
Hammer Strenph Toe Press 4x12 ea leg
Dumbell Cleans 4x10
EZ Bar Curls 2x12
Straight Barl Curls 2x10
FRI MAR 5 DE SQ/DL
This kicked ass. Phil and I went to the Arnold and were able to work out at Westside thanks to Jim Wendler's invitation. Louie okayed it and we were there.
Full gear squat with light wrap- up to 605x2 - cake
Look out 750. Here I come.
Speed DL w/ minis
6x1x335
They have a big ass band deadlift platform that puts the jumpstretch platform to shame. Much more band tension. Didn't seem like a big deal but my back was lit the whole weekend from these. Look for a copy in our gym within the next 6 weeks.
Pendulum Reverse Hyper 4x10
The A team LET us squat first and were very accomodating as far as this type of thing goes. There was still that invisible line in the room. We stood across from the side that said "You guys are fags because you're not Elite." We'll see your asses next year.
WED MAR 3 ME BP
4 trips sled
Bench Press w/ shirt - 3 board 405, 2 board 425, missed 455 twice of no and 1 board. The way Angelo and crew wear their shirts sucks. I had no tricep support at all. I let the shoulders come down close to where I'm used to and did a conservative 425. Completely different.
DB Floor Presses 4x8-10
Reverse Band Lat Belly Pulls 4x10
Hammer Curls 4x10
TUE MAR 2 - ME SQ/DL
warmp up - 6 trips sled
G/H Raise - 2x10
Pull Down Abs - 2x12
Suspended GMs SS bar - up to 275x3, 405 x 1, missed 455*, 5x275
*This would've been a 30 lbs PR. I got it up most of the way and started to pass out. I have an infection in my wisdom teeth and it was killing me to hold my air. Translation? PUSSY Ano Turtianen was sick before a WPO meet last year and summed it by saying "Who cares? The one that wins is that lifts the most." in his broken English. I love that shit.
Stiff Leg Deads Snatch Grip - 3x5-8,225,315,405
G/H Raise - 3x12
Stability Ball Situps - 3x8-12 med
ReaDE for the Ahhhrnold! To watch like a little girl that is.
