FRI APRIL 30 - DE SQ/DL
Trained at Stroud's because they have a monolift.
Was supposed to do a double @ 85% in the squat but my right knee has some tendonitis so I took it easy. So much for the 40 mile commute.
Pulldown Abs - 4x12
Reverse Hyper - 5x10-12 heavy
Speed Deadlifts on band platform w/ doubled minis - 185 3x1, 225 5x1
THUR APR 29 - XTRA
Phil missed Wed because of an operation so had to do his ME bench today. I couldn't just sit around so did some other stuff.
Sled dragging - 5 trips uppper/3 trips lower
Mikesell Pull Thrus - light band 3x15
later - grip work
WED APRIL 28 - ME BP
warm up - sled dragging upper - 6 trips
static stretching for uppper/lower
3 Board Press - up to 315x3, 365x1, 405xmiss, 405x1 15lb PR!, down set 315x6
Blue Band Overhead Ext w/ Oly Dumbell handle - 4x15
Lat Rows on Reverse Hyper w/ Rolling Thunder handle - 4x10
Finger Pull Ups on Rack - 3x5,6,6
Rear Delt w/ mini band - 3x20
TUE APR 27 - XTRA
Mow backyard briskly
Reverse Hyper - 2x10
Pushups w/ feet on GHR - 2x25
Standing Calf Raise - 2x12
MON APRIL 26 - ME SQ/DL
warm up - 6 trips sled lower
GHR Situp ups - 2x12
stretching
Low Box (10") SS Bar Close Stance - up to 335x3, 345x2, down set 225x6
Took it relatively easy because my knee was killing me. These are still a bitch that low.
If you want a good deadlift, this is the exercise. Phil has a ton of starting strength in the dead. It showed up bigtime here. This is his best ME exercise.
Sumo Rack Pulls Pin 2 - 315x5, 405x3, 495x3
GHR - 4X6-8 + light band
Reverse Hyper - 3x12
GHR Situps - 4x10 + light band
SUN APR 25 - DE BP
warm up - sled dragging upper - 4 trips, lower 2 trips
mini band traction
Week 1 BP Circa Max
DE BP - 165+60lbs chain 1x3, 165+60lbs chain +mini bands 4x3, 165+60lbs chain 1x3
4 Board Press SS Bar + mini bands - 225x5, 275 x 5
5 Board Press SS Bar + mini bands - 315x3, 355 x 2*
*this was a HUGE pr and breakthru for my lockout
Dumbell Chest Supported Row on Incline Bench - 4x12
Lying Rear Delt Raise - 3x8
Dumbell Curl on GRH pad - 2x10
Mini Band Rear Delt - 2x12
New member today and from the looks of things he's gonna be a badass at 220. He's extremely explosive and has a lot of knowledge. He recalled watching Matt Dimel and John Inzer train so the guy's been around a while.
FRI APRIL 23 - DE SQ/DL
Warmup
Sled pulling - 6 trips lower
static stretching
Reverse Hyper 1x10
GHR Situps 3x12
DE SQ - 365 8x2 straight weight, dropped box 2"
Arch back wide stance GM - 315x5, 405x3, 405x5
Reverse Hyper 3x12
GHR Situps 3x12
Today sucked.
THUR APR 22 - XTRA
Sled dragging - lower 5 trips, upper 3 trips
Reverse Hyper - 2x12 supersetted w/
Pushups feet on bench - 2x25
Mikesell Band Pull Thru - 2x12 supersetted w/
Rolling Thunder static holds - 3x10sec
Standing Calf Raise - 3x10
Lying Leg Raise - 4x25
WED APRIL 21 - ME BP
Warm up - sled upper 8 trips
Mini Band Rotator work
Reverse Blue Band Press - We double the bands around the saftey pins set at the highest pin hole so they let off at lockout.
up to 225, add bands
up to 405 x3, 455 PR, 495 miss, 475 PR We had the bands outside the weights so Mike could take a number. I'm sure this helped in the PRs.
I smoked the 455 and wanted some time under tension so took the 475. In retrospect I think we did too many sets on the low end.
5 Board Press - 315x8, 365x8, 385x6
Barbell T-bar Row supersetted w/ Blue Band Row - 4x10-15/3x10
Seated Rear Delt Raise - 3x10
Random Curls - 3x6-15
MON APR 19 - ME SQ/DL
warm up - 8 trips sled lower
Reverse Hyper - 1x12
G/H Situp ups - 2x12
stretching
Reverse Green Band Deadlift
conventional off 1.5" block - up to 405x3, add belt 495x1, 585x1, 635x1 PR*
This beat my PR off the floor by 20 lbs so I was real happy.
sumo off floor - 655x1 PR
Did this with a Phillips canvas to try it out for dead. It rules. I'll pull with the canvas at Nazareth. Grip still sucks.
Reverse Hyper - 4x10-12 heavy
GHR elevated 4.5" on top setting - 3x6-8
Green Band Obliques - 3x10 ea
Weighted Stability Ball Situps - 3x12
SUN APR 18 - DE BP
warmp up - 6 trips sled upper
DE BP - 185 2x3, 205 2x3, 225 2x3 straight weight
Close Grip Incline Barbell Press - 135x12, 185x10, 205x8, 225x8
Blue Band Pushdown supersetted with Blue Band Row - 4x15/4x12
FRI APRIL 16 DE SQ/DL
warmup - sled dragging lower - 6 trips
G/H situps - 2x12
Reverse hyper - 2x10
stretching
Free Squat (PES %) - up to 415x1, add Metal briefs, 455x1, add light wrap 555x3 easy but am having trouble breaking parallel because it's too light
Reverse hyper - 3x12
Speed DL - 315x1, 365 4x1 off increasing height blocks until feet touched bar
GHR 3x10
GHR Situps 3x10
THUR APRIL 15 ME BP
Warm up - sled upper
Floor press w/80 lbs chains - 275x3, 315x1, 345x miss, down set 300x3
Rev Grip BP - 185x10, 225x10, 275x5 - wrist gave out before muscles
Grappler - 3x12-20
Low Pulls on Rev Hyp w/ Rolling Thunder Handle - 4x10
TUE APR 13 - ME SQ/DL
warm up - 6 trips sled lower
stretching
G/H Situp ups - 2x12
SS Bar GMs suspended at top of wang (36.5" - that's a length not a height) - up to 365x3, 405x1, 435x1 PR
SS Bar Shrug - 3x8-12
Mikesell Pull Thru - 3x15x light band
G/H Raise - 3x12
Stability Ball Sit Ups - 4x10
Pull Down Obliques - 2x15
Farting in Phil's Face - 3x2 seconds
MON APR 12 - DE BP
Warm Up - sled dragging upper 5 trips
Various band movements
DE BP - 2x3x185, 2x3x195, 2x3x205, 2x3x185 all sets w/80 lbs chain
4 Board Press - 5x275, 5x315, 3x335 all sets w/80 lbs chain
Tricep Ext - 2x30x mini
Bar Pull Ups - 3x12-15
Side Lateral - 3x12-15x mini
Barbell Curls - 3x8
SAT APR 10 - XTRA
Elliptical Rider - 15 min
Stretching
Leg Ext - 4x30
Green Band GMs - 3x15
Seated Calf Raise - 4x12
Rolling Thunder Low Pulley Row - 3x12
Rolling Thunder Static Holds - 2x25 sec
FRI APR 9 DE SQ/DL on Jupiter
For some reason the weights today felt extremely heavy. Maybe because we had a meet last weekend. It was like squatting on Jupiter with 2.54 times gravity.
DE Box Squat - 6x2x325 + 140lbs chain
We dropped the box 1/2"
G/H Reverse Hyper - 3x10
G/H Raise - 3x8 strict
Band Neckwork - 2x15
Today sucked.
WED APR 7 ME BP
Didn't get to bench in the meet so I took a weight here.
Comp BP
1st - 440 lbs supposed to be meet opener
2nd - 460 lbs PR! smoke
3rd - 475 lbs PR! easy
These were the 3 easiest shirted benches I've ever done. I had no problem with the lockout like I usually do. Phil picked my last attempt and gave me the confidence I needed to be successful. I can't thank him enough for raising the level of expectation.
I did all 3 attempts Metal Militia Style and felt much more stable than with a traditional set up. I'm sticking with this set up from now on.
SS Bar JM Press - 3 sets high reps
Blue Band Lat Pulldown - 3 sets
I will bench 500lbs at Nazareth. It's all coming together.
SAT APR 3 - APF TEXAS STATE MEET
Fucking bombed and got injured. This is the 2nd year in a row that I bombed at this meet on squat depth. Considering I've only been called on depth twice in my career outside this meet and one was in my first meet 1999, I call bullshit. The video confirmed it. Too boot, they handed out Missouri State trophies. How do I know, THEY'RE SHAPED LIKE THE STATE OF MISSOURI! KK is getting an e-mail on this bullshit. How are we supposed to compete against the best if we can't even get a total? None of the judges are Elite and none of them go watch all the National level meets like we do. This is nonsense and why the IPA was started. Somehow I've managed to pass lifts with IPF level I international judges but can't squat low enough for the APF. Give me a break.
SQUAT
1st - 305 K, 672.2 lbs This was definitely high. Not enough weight to get down.
2nd - 320 K, 705.2 lbs Called on depth. This was perfect and easy. See video.
3rd - 327.5 K, 722 Back lit up trying to go too low. Had spotters take it.
My back was lit on Friday and I probably shouldn't have competed. Hips were locked out of place.
The 705 was super easy and I will probably open here at Nazareth.
