March 2007 Archives

SQ - 722, 766x, 766x
BP - 551, 584x, 584x
DL - 584, 611, 639 PR
TOT - 1912

The solution to squatting well in the Metal Pro Squatter is to not wear it for 2.5 years. Unfortunately I actually trained in the suit I used in the meet this time. ;-)

Long story short, I got way too amped up for the squat and lost my composure in the warm-ups. I started squatting straight down AGAIN. Not sure where the hell this is coming from other than I'm just being too lazy in training.

In the bench I had the rack too low on the 2nd attempt and couldn't lock it out on the 3rd. I was worried about touching but the shirt was obviously way too "unpimped" because I touched easy.

Finally got the DL monkey off my back. Man did that feel good! As strong as I was in the DL, I knew my squat BS was all form related. Shae who had filmed everything confirmed this for me.

I felt really good going into the meet and was very surprised with the poor results. Oh well, you learn more from having a shitty day than a good one and totalling with a PR is better than bombing!

I'll be joining Monte for the South TX meet.

Pulldown Abs - 3x12
Pull Thrus - 2x12
mobility work
Elliptical Rider - 13 min

warm-up
various band movements
shoulder traction
stretching

DE BP - 185x3x2, 205x3x1, 225x3x1, 275x1, 315x1
BP - add Inzer Rage X
455x1 <--- 3 Board
495x1 <--- 2 Board
545x1 <--- 1 Board * Opener
605x1 <--- 3 Board
Drop shirt
MM 5 Board - 425x5

Clay's Lats - 3x12 heavy

static grip and bicep work

warmup - Spud Abs - 1x15
GHR - 1x10
hip mobility

DE Box Squat - 325x2, 375x2, 415x2, 465x2
DE Sumo Pulls - reverse blue band - 315x2, 405x2, 495x2
Superset
Reverse Hyper - 3x12
Spud Abs - 4x10-20

sled - 45x6 trips

At the House of Bott, Palisades Park, NJ

First let me say that John has about the coolest home gym I've ever seen. Great use of space and cool pics. Anyone that goes into his basement knows he isn't bullshitting.

warm-up
light band pushdowns
shoulder traction
Pro Style Lat Pulldown - 2x12

CG BP - bar x10, 95x5, 135x3, 185x3, 225x3, 275x3, POR 315x3, 365x2
4 Board Press w/doubled monster mini's - 225x3, 275x1, 295x1, 315x1, 345x1, 365x1, 395 miss, 375x1
Pro Style Lat Pulldown - 3x8-12
T-bar Row Handle on Grappler - 2x8
Pushdowns - 3x12
Hammer Strength Seated Lat Row - 20x1 (*This was a very cool machine that I haven't seen before!)
Dumbell Cleans - 2x12

Had some great conversation with John about many things PL. I've known him for a while and it was cool to finally train at his place and hangout.

Respect the people who built and support the sport. They're the reason it is what it is. With 21 years experience and Elites in 4 different weight classes, John is definitely one of them. Thanks Brother!

At Star Fitness, Bronx, NY

warm-up
mobility
stretching
Pulldown Abs - 3x12

GM - barx5, 135x5, 225x3, 275x3, 315x3, 365x3, add belt 405x3, 455x5
DE Box SQ - 245x2, 335x2, 425x2x2, 475x2
GHR - light band x8x3
GHR Situps - light band x10x3
Hammer Strenph Grip Machine - 5 sets various static holds and crushing

At Bally's Totally Gay Fitness, New Roc City, NY

warm-up
Elliptical Rider - 7min
Pulldown Abs- 2x15
Shoulder Traction on High Pulley
Face Pulls - Rope x12x2

DE BP
Light Band under rack - 135x3, 155x3, 165x3, 175x3, 185x3
Decline BP - 225x5, 295x5, 335x5
Hammer Strenph Lat/Upper Back - 4x8-12
Rolling Dumbell Ext - 50x10x2, 65x8
Icarian Rear Delt - 3x12
Icarian Curl Machine - 3x10-15

hip mobility
stretching
Elliptical Rider - 8 min

At 24 Hour Fagness, Frisco, TX

Elliptical Rider - 12 min
Hammer Strenph Lat Pull - 3x8-12
Calf Raise on Leg Press - 25xeach
Donkey Calf Raise - 3x10
Calf Raise on Leg Press - 25x each
Dumbell Oblique - 125x8x3

warm-up
GHR Situps - 20x1
Reverse Hyper - 12x1
GHR - 10x1
hip mobility

EFS Power Squat - 1 plate x5, 2 pl x5, 3pl x5, 4pl x5, add belt 5pl x5, 6pl x5
DE DL Sumo - 315x2, 365x2, 405x2
GHR jacked up 8 in - 3x10
GHR Situps jacked up 8 in - green x8x3
Sled - 45x8