October 2004 Archives

DE BP +80lbs chain 185x3, 175x4x3
CSR - 4x10
Rear delt machine - 3x10
Calf raises - 3x10
Incline Dumbell curls - 3x10

Warm up
Sled dragging 6 trips
stretching and hip mobility
GHR situps - 2x10

DE BOX SQ - 315 +80lbs. chain 5x2
Speed DL - 315x1, 365x1, 405 2x1
Reverse Hyper - 3x10
GHR Situps - 4x10 + green band

Close Grip BP - bar x5, 95x5, 135x3, 225x3, 275x3, 345x3 PR
Shirt Work - 405x1 smoke, 445x1 smoke

Triceps Pushdown - 3x12
Lat Pulldown to Abs - 4x10
Ahhhhhrnold Press - 2x10
Band Delt stuff - 4 sets

Warm up
Sled dragging - 8 trips
Chuck's Lats - 2x12
GHR Situps - 2x12
stretching

GM w/4" cambered bar - 135x5, 225x5, 315x5, 405x5 PR
Zercher Box SQ off pins (close stance)- 225x3, 275x3, 315x3, 315x3
Rev. Hypers - 3x8-10 strict
Ab wheel - 3x10

Warm up - sled dragging 6 trips
Chuck's Lats - 2x12
stretching

DE BP - 175 +80lbs chain 8x3
Pin Presses - w/80lbs chain 315x5, 405x5, 495x3

Phil ran us over to Carrollton 24 Hour to meet my wife.

Hammer Strenph Low Row - 4x10
Rear delt raises - 3x10
Hammer curls - 2x10

At 24 Hour Highlands Ranch, CO

By and large the weakest group of people I've ever seen at a gym. They were all in good shape though.

Elliptical Rider - 10 min
Pulldown Abs - 4x10 heavy
CSR - 3x10-12
Hip and groin machine - 3x15
Static Barbell Holds - 5x failure
Tricep Pushdown - 4x15
Stretching

At Pueblo Athletic Club, Pueblo, CO. Figures. I move and now they have chains, bands, Texas Power Bars, medicine balls, strongman stuff, Ivanko weighlifting equipment including platform, but no chalk. WTF?!!!

Elliptical Rider - 10 min
hip and groin machine - 3x12
stretching and hip mobility

DE Box Squat - w/ 80 lbs chain 335x2, 355x2, 375x2, drop chains 405x2
wore Frantz double briefs

DL (sumo) - 315x1, 405x1, add Phillips canvas 495x1, straps up 600x1
Superset
GHR - 4x8 + 20 lb Medicine Ball
Roman Chair Situp - 4x10 + 45 lbs
Standing Calf Raise - 4x10-20

Floor Press +80lbs chain - up to 225x3, 275x3, 315x1, 345x1 PR, 365x miss, down set 315x3 PR

MM 4 Board Press +80lbs chain - 315x5, 365x3, 385x3
SSB Shrugs - 275x10, 315x3x10
Grappler Rows - 4x8-10
Concentration Curls - 2x10

sled dragging - 8 trips
stretching

Had an F*d up day on Friday so I needed to do something that would tweak my form.

Box Sq (used my DE box) - 145x5, 235x5, 325x3, 415x3, add Metal Briefs, 505x1, 565x1 PR Easy. Stopped here, save it for meet.

Arch Back GM - 315x5, 405x5, 495x4
GHR - 5x8 strict

SUN OCT 17 - DE BP

Sled Dragging - 6 trips
Face Pulls - 2x15

DE BP - 185 + 80 lbs chain 6x2
5 Board - 275 + 80 lbs chain 1x5 elbow wasn't cool so I swithced exercises
5 Board SS Bar - 315 + 80 lbs chain 1x5, 375 + 80 lbs chain 1x2 missed 3rd
Pin 9 Lockout - 405x5, 495x3
Lat Pulldown - 3x8-12
Seated Row - 2x10
Standing Arnold Press - 3x12

Elbow is 95%. Should finally break the 500 barrier. Need to flair harder at the top.

OCT 14 DE SQ/DL
Stroud's - Hurst, TX

Warm up:
pulldown abs - 3x10
face pulls - 2x10
stretching
leg ext - 1x20
reverse hyper - 1x15

SQ - bar x 5, 105x5, 145x3, 235x3, 325x3, add Frantz briefs 415x2, 505x1, add Metal SQ suit straps down 595x1, straps up 705x miss
WTF? HOLY SHIT! I spent too long getting down and not enough effort deforming the suit. Weight felt light but it didn't appear to go anywhere when I pushed. To say I shit myself is an understatement. This is why I don't like taking weights in the gym. Oh well, pussies walk away. Men face their challenges. Bring it on November 6th.

Speed DL w/doubled minis on Jumpstretch platform - sumo 225x2x1, 315x5x1, 4055x2x1

OCT 13 - ME BP

Elbow is jacked from bench meet.

pec work with various bands & high pulley - 200 reps
press bar out of hooks for high lockout - 225x5, 275x5, 315x5, 365x5, 405x5
Lat Pulldown - 5x10-15
Rear/Side Delt w/mini band - 4x12

GPP - mosquito slapping

OCT 11 - ME SQ/DL

Warm up
Chuck's Lats - 2x15
GHR - 1x10
static stretching

SSB Suspended GMs (med/wide stance) - bar x 5, 95x3, 135x5, 185x3, 225x3, 315x3, 365x1, add belt 405x1, 445x1

GHR w/back jacked up - 4x8
Rev. Hypers - 4x8-10
Pulldown Abs - 4x10

OCT 10 - DE BP

At 24HR Frisco

DE BP - 165 + monster minis 8x3
5 board Press MM style - 365x5, 405x3, 415x5
Tate Press - 2x20
CSR - 5x6-10
Superset
Rear Delt Machine 3x10
Icarian Side Lateral 3x12

Dumbell Curls - 3x10

OCT 8 - XTRA

Reverse Hyper - 3x10
Light Band Pushdown - 4x25
GHR Situps - 3x12 + avg band
Pulldown Obliques - 4x12

OCT 7 - DE SQ

1 day early because Phil's going to NYC tomorrow.

sled dragging - 8 trips
Parisi warmup method stuff
hip mobility
GHR situps - 2x12

DE Box SQ SS Bar - 295 (315) + 100 lbs chain 8x2
Bottom-End Squat - 365 2x5
GHR jacked up, high setting, light band - 3x6

more assitance tomorrow night

OCT 6 ME BP

At 24 Hr Frisco - takin' it easy after the meet...

Pull Down Abs - 2x15
Face Pulls - 2x15

Incline Dumbell Press - 85x15, 100x12, 130x5, 65x15
Med Pin Lockouts - 315x5, 365x3, 405x3, 415x1
Seated Lat Machine - 3x10
Hammer Strenph Upper Back/Lat - 3x8
Arnold Press - 55 2x15
Side Delt Raise machine thing - 3x12
Seated Donkey Calf Raise - 3x12-20
Scott Bench Dumbell Curl - 3x8

OCT 4 - ME SQ/DL

warm up - sled dragging - 8 trips
some stuff from Parisi warmup method
stretching
GHR abs - 2x15
Rev Hyper - 1x12
Chuck's Lats - 2x15

Deadlift against dbl minis - up to 225x3, 275x1, 315x1, 365x1, 405x1, 455x1, switched to sumo and missed 475 twice
We measured the band tension with the trusty hanging scale. It was an unbelievable 220 at the top.

Hack Squats - 185x5, 225x5, 315x5
Reverse Hyper - 4x8-10 strict
Stability Ball Sit Ups - 3x10 heavy

Oct 2 - Bench for Cash Martin's Hardcore Barbell Club Denton, TX

warm up - bar x 15, 95x5, 135x3, 185x3, 225x1, 275x1, 315x1
add shirt 365x1 off 3 board, 405x1 off 2 board, 435x1 off 2 board

1st - 480
2nd - 505x
3rd - 505x

Lifts were fine except for the lockout and I mean the very last miniscule piece of the lockout. It's amazing to me that I can be so close and miss.

FRI OCT 1 - DE SQ

Sled Dragging - 8 trips
Sit Ups on GHR - 2x15
hip mobility, stretching

Free Squat 85% - 145x5, 235x5, 305x3, add belt 385x3, add Frantz briefs 455x2, add Metal suit straps down light wrap 545x1, straps up meet wrap 635x2

Thought it was going to be challenging but it was easy. I am going to wear the Frantz briefs this meet. The Metals are too tight in the legs and I don't think have as much rebound. I was high on the first rep of 635. Going to have to loosen wraps to hit depth.

Speed Deadlift - conv 405x2 off 2 blocks, x2 off 3 blocks, x3 off 4 blocks, x2 sumo off 2 blocks

GHR - 4x10 jacked up
GHR Situps - 3x10 avg band