warm-up
various band pulldowns, pushdowns
shoulder traction
dumbell rotators
CG BP - bar x15
95x3
135x3
185x3
225x3
275x3
315x3 <--- pec/delt sore so add 1 board
365x1 <--- 1 board
BP - 455x1 <--- add 3 board, add Inzer Rage X
525x1 <--- add 1 board
585x miss <--- 1 board, pimped shirt out of control but it was too much
565x2 <--- add 2 board
Super Set
Grappler Shoulder Presses - 45x1x10
70x2x10
V-Bar Pulldowns - 138x3x10
Reverse Hyper - 1x15
GHR - 1x10
GHR Situps - 1x20
Power Squat - 45x10
stretching
hip mobility
Suspended SS Bar GM - bar x5, 95x3, 135x3, 185x3, 225x2 (245)
*Obviously I'm still injured
DB Lunges w/4 inch platform - 55x1x5, 70x2x5
Reverse Hyper - 2x15
Pulldown Abs - 90x3x15
warm-up
various band pushdowns, pulldowns, and shoulder traction
dumbell rotators
DE BP - 165 + doubled mini 1x3, add 80 lbs chain - 6x3
5 Board Press - 435x5, 455x5, 495x3 PR, 515x1 PR * missed 2nd due to form for which I am a dumbass and hear Jimmy Wendler brow beating me about not warming up practicing perfect technique.
BP - 275x14 easy
Pro Style Lat Pulldown - 3x10-12
Rear Delt Raise/Front Delt Raise/Dumbell Military Press - 2x10/10/20
600 is right around the corner...
Elliptical Rider - 18 min
Hammer Strenph Seated Row - 4x8-12
Donkey Calf Raise - 3x15
Pulldown Abs/Obliques - 5x10-15
Curl Machine - 5x8-12
warm-up
GHR - 1x10
Reverse Hyper - 2x12
GHR Situps - 1x20
hip mobility
stretching
DE Box SQ - felt like ass warming up ass I'm still injured so went over to the SQ Machine
Power SQ - 315x5, 405x5, 605x5, 725x5x2
Giant Set
GHR - light band x 10x3
Reverse Hypers - 405x10x3
Pulldown Abs - 70x15x3
warm up - various band pushdowns and pulldowns + shoulder traction
dumbell rotators
GHR Situps - 2x15
Reverse Hypers - 2x12
BP w/Apollon's Axle
33x10
83x5
123x5
173x5
213x3
263x3
303x3
323x3 <-- add 2 boards
343x3
353x3
383x1
393x1
413x miss
393x3 <-- 5 boards
423x3
443x3
CSR - 4x8-12
Head Supported Rear Delt - 3x12
Elliptical Rider - 15 min
Hammer Strenph Pulldown - 3x8-15
Calf Raise on Leg Press - 4x15-20
Side Obliques on High Pulley - 3x15
Went to Botox (my chiro) for and adjustment and iced back. Sick of being hurt.
warm up
various band pushes and pulls + shoulder traction
dumbell rotators
DE Floor Press w/doubled monster minis & 3 boards
225x3x2
255x3x2
275x1
295x1
315x1
335x1
365x miss
BP - 275x11
Super Set
Grappler Shoulder Presses
25x1x10
50x1x10
35x1x10
Clay Lats w/fat pro bar - 158x3x10
Face Pulls - 3x12
warm up - sled - 90x6
hip mobility
*tried to squat but my back is still F*cked up
Rev Hyper - 4x10
GHR - 4x15
Spud Abs - 4x12
BP
45x5
95x5
135x5
185x5
225x5
275x3
315x3
365x3 <-- add 4 boards
385x3
405x1
415x1
425x1
DB BP w/green band
80x10
100x6x1
100x8x1
Face Pulls - 70x4x10
CSR - 4 plates x3x8
I dropped my opening squat 33 lbs and went for it.
SQ - 722 - joke with a little "ahh" rising from the audience
771 - AR - little balance problem coming out of the rack but easy weight
804 - AR - like 705 with the canvas - WTF? Didn't even strain.
BP - 545 AR PR- popped my back in 3 places touching but it felt good
562 - AR PR
579 - AR PR
When I took my last deadlift warm-up at 495, I knew I was in trouble again. No pop off the floor and a jello back.
551 - AR TOT
585 - started to drop it at the lockout so I put it down. The bar was not a regular deadlift bar. It was the same size as a power bar. I double checked it after the meet ended.
PASS
1934 - 2nd highest total in my career
I have been pulling like a MF this training cycle and all was on track for a big dead PR. I'm doing something in the bench to screw my back up when I'm pushing my abs hard.
I was able to draw on the strength of what BAG and friends had done cummulatively in the last week and just let it all hang out. No regrets and I felt stronger than ever in the SQ and BP. Thanks to Tim from Detroit Barbell for being a magnificient corner and Clay for the support, hand-offs, spots, and general kicks in the ass. Also thanks to JJ Thomas and Angelo Berardinelli for the verbal cues. Detroit Barbell, Progressive Evolution Systems, Team Carpenter, and Team Zenzen all supported me in one way or another so thank you as a whole group of positive energy.
What started as a disaster ended up with me going back to poly in the squat where I'll probably open at 804 and a huge bench day.
Clay always says keep an open mind and Mike Cartinian and Angelo Berardinelli made me believe it when I hopped in the poly. Very cool.
I dropped my opening squat 33 lbs and went for it.
SQ - 722 - joke with a little "ahh" rising from the audience
771 - AR - little balance problem coming out of the rack but easy weight
804 - AR - like 705 with the canvas - WTF? Didn't even strain.
BP - 545 AR PR- popped my back in 3 places touching but it felt good
562 - AR PR
579 - AR PR
When I took my last deadlift warm-up at 495, I knew I was in trouble again. No pop off the floor and a jello back.
551 - AR TOT
585 - started to drop it at the lockout so I put it down. The bar was not a regular deadlift bar. It was the same size as a power bar. I double checked it after the meet ended.
PASS
1934 - 2nd highest total in my career
I have been pulling like a MF this training cycle and all was on track for a big dead PR. I'm doing something in the bench to screw my back up when I'm pushing my abs hard.
I was able to draw on the strength of what BAG and friends had done cummulatively in the last week and just let it all hang out. No regrets and I felt stronger than ever in the SQ and BP. Thanks to Tim from Detroit Barbell for being a magnificient corner and Clay for the support, hand-offs, spots, and general kicks in the ass. Also thanks to JJ Thomas and Angelo Berardinelli for the verbal cues. Detroit Barbell, Progressive Evolution Systems, Team Carpenter, and Team Zenzen all supported me in one way or another so thank you as a whole group of positive energy.
What started as a disaster ended up with me going back to poly in the squat where I'll probably open at 804 and a huge bench day.
Clay always says keep an open mind and Mike Cartinian and Angelo Berardinelli made me believe it when I hopped in the poly. Very cool.
Elliptical Rider - 20 min
Pulldown Obliques - 3x15 each
Elliptical Rider - 20 min
Pulldown Obliques - 3x15 each
Elliptical Rider - 15 min
Pulldown Abs - 3x15
stretching
mobility work
DE Box Squat - 275x2, 315x2, 365x2, 405x2, 455x2
Pullthrus - 3x15
Decline Situps - 3x10
