Recently in ME BP Category

warm-up
shoulder traction
LTWY raises
Clay's Lats

BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x1, 365x1, 385x1
475x3 <-- add Phenom, 3 board
535x1 <-- 2 board
535x2 <-- 2 board
455x5, 495x3, 545x3 <-- 3 board
* Felt like shit until the last set and it turned out my belt was on all fucked up so the shirt kept sliding up.

T-bar Row - 4x8-12
KB Ext on ball - 33x12x2, 44x12
Rear Delt Dumbbell Raise - 3x12

warm-up
shoulder traction
LTWY raises
Clay's Lats

BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x1, 365x1, 385x1
475x3 <-- add Phenom, 3 board
535x1 <-- 2 board
535x2 <-- 2 board
455x5, 495x3, 545x3 <-- 3 board
* Felt like shit until the last set and it turned out my belt was on all fucked up so the shirt kept sliding up.

T-bar Row - 4x8-12
KB Ext on ball - 33x12x2, 44x12
Rear Delt Dumbbell Raise - 3x12

warm-up
shoulder traction
LTWY raises
Clay's Lats

BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x3
455x3 <-- add Phenom, 3 board
515x1 <-- 2 board
565x1 <-- 1 board
405x5, 455x5, 495x3, 545x3 <-- 4 board

Pullups - 4x8-12
Lat Pushdowns - 3x12
Rear Delt Dumbbell Raise - 3x12

At Albany Strength, Albany, NY

LTWY Raise - 1x24

BP - bar x 15, 135x5, 185x3, 225x3
275x3 <-- add 4 board
315x3
315x3 <-- add 1 set of chains
315x3 <-- 2 sets
315x3 <-- 3 sets
345x1
365x1
385x miss

Tate Press - 3x20
CSR - 4x8-12
Pulldown Behind Head - 2x12
Upright Row on Low Pulley - 2x12
Face Pull - 2x12
Scott Bench Curl - 2x10

At Bally's New Rochelle, NY

BP pause reps - 185x5, 225x5, 275x5, 315x10
Kaz Press to chin - 225x8x4
Hammer Strenff Upper back/lat - 4x6-12
Rear Delt Machine - 3x15
Hammer Curls - 3x8

Elliptical - 15 min

BP - 135x3, 185x3, 225x3, 275x3, 315x3, 345x1, 385x1
455x3 <--- add Super Phenom 3 board
495x3 <--- 2 board
545x1 <--- 1 board

Incline Dumbbell Press w/green band behind back - 100x6, 85x10
Pullups - 4x8
LTWY Raises - 2x12
KB side lateral - 2x12

Warm-up

Shoulder traction
stretching
Clay's Lat - 2x10
Pushdowns - 1x20

3 Board Press w/Apollon's Axle
122x10, 172x3, 212x3, 262x3, 302x3, 352x1
352x3 <--- add 3 Board, 372x3, 392x1, 412x1
Lat Pulldown - 5x5-8
Standing Dumbbell Press - 50x20, 75x12
Shoulder Horn - 2x12

24 Hour Fitness Centennial, CO

warm-up
Elliptical - 10 min

Incline Press - 135x3, 185x3, 225x3, 275x3, 295x3, 315x1, 335x1, 345x1
CG Foam Press - 275x5, 315x5, 365x7
Seated Hammer Low Row - 3x10
Dumbell Row - 120x15
Triceps Pushdown - 2x12
Scott Bench Curl - 3x10

Bike - 15 min

warm-up
LTWY Raises
shoulder traction

4 Board w/doubled light bands
bar x10
95x3
135x3
bar x2 <--- add bands
135x2
185x2
225x3 <--- add boards
255x3
285x1
305x1
275x5

*lockout got freakin' weak. Time to go back to what did me best.

KB Ext on Stability Ball - 53x10x2, 33x15
Pullups - 5x8
Side Lateral on Inline - 2x12
DB upright Row - 1x12
Rope Curls - 2x10-12

warm-up
LTWY Raises
shoulder traction

BP w/Apollon's Axle POR
bar x10
83x5
123x5
173x3
213x3
263x3 <--- add 2 boards
303x3
343x3
363X1
393x1
413x1

KB Ext on Stability Ball - 33x12, 53x10x2
CSR - 4x8-18
Rope Rear Delt on High Pulley

At 24 Hour Fagness, Kipling Sport, Denver, CO

Elliptical - 15 min
Bike - 10 min
Clay's Lats - 2x12
shoulder traction

Floor Press - bar x15, 135x3, 185x3, 225x3, 275x3, 315x3, 345x3, 375x1, 385x1
Rear Delt Machine - 3x12
Pec Deck - 3x12
Dumbbell Ext - 55x10, 65x8, 55x10
Hammer Lat Pulldown - 4x6-12
Calf Machine - 4x12-20

warm-up
dumbbell rotators
stretching
Chuck's Lats - 2x12

CG BP - bar x15, 135x5, 185x3, 245x3
295x3 <--- add 2 board, 335x3
385x3 <--- add 4 board
415x2 PR Non MM
*My close grip is terrible!

CG Allen Core Wheel Pushups - 2x25
Dumbbell Row on Incline - 100x10x3
Rear Delt - 3x12

warm-up
Upper body sled - 8 trips
stretching
mobility

Military Press - 135x5, 145x5, 165x5
JM Press on Smith Machine - 135 + dbl purple x8x3
CSR - 3x10
Rear Delt on high pulley - 3x15
Dumbbell Fly - 1x10

warm-up
Clay's Lats - 2x12
dumbbell rotators
shoulder traction

CG Pause w/Apollon's Axle - 122x5, 172x3, 212x3
252x5<-- add 3 board, 303x5, 372x8

Face Pulls - 3x15
Pushdowns - 1x15, 1x25
KB Row - 106x10x3
Cable Crossover - 1x10, 1x20
KB Curl - 2x15

At Bally's New Rochelle, NY

warm-up
Face Pulls - 2x12
Dumbbell Rotators
stretching
shoulder/pec traction

BP - bar x15, 135x3, 185x3, 225x3, 275x3, 335x3, 385x2 PR
Roller Press (didn't tell the dudes to being any boards so had to make due) - 365x3, 405x3 PR, 435x1 PR, 455x1 PR
Hammer Lat/Upper Back - 4x8-12
Ext Machine - 3x10
Face Pulls - 2x10
Low Pulley Side/Rear Delt - 3x10

warm-up
Elliptical - 5 min
shoulder traction
Clays' Lats - 2x12
dumbell rotators
GHR - 2x12
GHR Situps - 1x12
Spud Abs - 1x12

BP - bar x15, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 375x2
455x1 <--- 3 board, add old Rage X
515x1 <--- 2 board
565x miss off the boards<--- 1 board
565x miss at lockout <--- 1 board

I need to have this shirt altered like my others to get any support at lockout. It's much springier without the grid stitch in the chest

Rope pushdown w/green behind neck - 3x12
Pullups - 2x8
CG Pulldowns - 2x12
Dumbbell cleans - 3x10-12

warm-up
band pushdowns
shoulder traction
band external/internal rotations

BP - bar x3, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1
405x1 <--- add 3 board, add Inzer Phenom size 58
495x1 *Gotta double 500 at the Europa and wanted to make sure I could touch

Dumbbell Ext - 50x10x2
KB Side Lateral - 2x10
Prowler Rope Rows - 90x2 *Think Strongman
Pullups - 2x8

warm-up
shoulder traction
dumbbell rotators
Chuck's Lats

BP - bar x15, 95x5, 135x5, 225x3, 275x3, 315x3, 365x2
495x1 <--- add 3 board, comp Rage X
545x1 <--- 2 board
585x1 <--- 1 board
525x couldn't touch
525x touch

Pullups - 4x8
Dumbbell Clean - 3x12
Upright Row on low pulley - 3x12
KB Ext on stablility ball - 3x8-15

*gotta big one tomorrow and wanted to be cool

At Bally's New Rochelle, NY

warm-up
shoulder traction
dumbbell rotators
Chuck's Lats

BP - bar x15, 95x5, 135x5, 225x3, 275x3, 315x3, 365x1
455x1 <--- add 3 board, comp Rage X
525x1 <--- 2 board
605x1 <--- 2 board
545x1 <--- 1 board

drop shirt
405x3 <--- 4 board
475x3 <--- 5 board
515x2 <--- 5 board *ties PR but very easy

Hammer Upper Back/Lat - 4x8-10
Dumbbell Ext - 3x8-10
Upright Row on low pulley - 3x10
Side Lateral on low pulley - 2x10
Curl Machine - 3x8-12

Elliptical - 12 min

warm-up
shoulder traction
mobility
blast strap pushups - 2x12

BP - bar x15, 95x6, 135x6, 185x3, 225x3, 275x1, 315x3 <--- add 2 board, 365x1
405x3 <--- add 3 board, single ply Titan Katana
455x1
495x0 <--- touch...and that's about all. Totally killed my shoulders
495x0 <---3 Board *Not good. Bicep tendon was on fire.

Lying Kettlebell ext on ball - 58x8-10x3
Ketllebell Row - 106x10x3
Face Pulls - 2x15
Dumbbell Upright Row - 3x10

At Bally's New Rochelle, NY

warm-up
stretching
shoulder traction
Chuck's Lat's - 2x12
dumbbell rotators

BP - bar x 15, 95x3, 135x6, 185x3, 225x3, 275x1, 315x1 <---add 1 on board
365x3 <--- add 3 board, 405x3, 435x1, 465x1 PR
495x3 <--- add loose Rage X, 3 board, 565x2, 605x1 PR with this shirt

Hammer Upper Back/Lat - 4x8-12
Giant Set
Lat Pushdown - 3x12
Rope Pushdown - 3x15
Delt Raise on Low Pulley - 3x10

Curl Machine - 3x10
Face Pulls - 2x12

warm-up
shoulder traction
stretching
dumbbell rotators

BP ROR - bar x a lot, 95x6, 135x6
bar x3 <--- add doubled light bands, 135x3, 185x3, 245x2
275x1 <--- add 4 Board, comp grip, 295x1, 315x1, 345x1, 315x2

Felt a little off but my weights are very close to my best on the top end but I have done 275x3 off the chest.

The Knoll Life Chair I bought was worth every penny. My shoulders have been fucked for a year and after three days work in the new chair they did not hurt at all. I knew it and people thought I was crazy or making excuses. Can't wait to see what it does for my back!

Shirted Bench - 455x1 <--- 3 board, 515x1 <--- 2 board
Lying Kettlebell ext on ball - 33x15x3
Pullups - 4x8
Face Pulls - 2x10

Elliptical - 15 min

warm-up
shoulder traction
mobility
blast strap pushups - 2x12

Floor Press w/ chains - bar x15, 95x5, 135x3, 185x3, 225x3
225x3 <--- add 2 chains, 275x3, 315x1, 325x1
325x1 <--- add 3 board, 365x1 easy PR

Lying Kettlebell ext on ball - 33x12, 33x15, 53x8, 53x6
Ketllebell Row - 106x10x3
Face Pulls - 2x15
Dumbbell Upright Row - 2x10
Scott Bench Curls - 2x10

warm-up
shoulder traction
stretching
dumbbell rotators

BP ROR - bar x a lot, 95x6, 135x6, 185x3
bar x3 <--- add doubled light bands, 95x3, 135x3, 185x3, 225x3
275x1 <--- add 4 Board, comp grip, 295x1, 315x1, 325x1, 275x3

Tate Press - 35x12, 45x12, 55x12
Two Handed Dumbbell Rows on Incline - 100x10x3
Pulldown behind head - 2x12
Upright Rows - 3x10-20
Seated Incline Curls - 2x8

At the new BA/American Indoor

warm-up
shoulder traction
stretching
mini band rotators

Reverse Green Band BP ROR - bar x15, 95x6, 135x6, add bands, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, 455x1
475x1 <--- full grip. I've become weak here and need to start hitting boards full grip again.
475x3 <--- add 4 board
505x3

Pullups - 3x6-10 (M,W,C)
Overhead Kettlebell Press - 15kg x10x2
Triceps Pushdown - 3x15
Kettlebell Row - 106 lb x6x2, x10
Rear Delt on High Pulley - 3x10

warm-up
stretching
mobility
dumbbell rotators

Fat Bar BP - bar x15, 83x5, 123x5, 173x3, 213x3 <--- add 4 board, 253x0 * Shoulder is fucked.
More ART
T-bar Row - 5x8-15
Rolling DB Ext - 5x6-10
Band Rear Delt - 3x15

At 24 Hour Fagness, Frisco, TX
*wife wrecked my car so I have no ride

warm-up
Elliptical - 10 min
Bike - 10
dumbbell rotators
shoulder mobility
Front Pulldown - 2x10

CG BP - bar x15, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3
345x3, 375x1, 405x1, 425x1, 365x5 <--- add 3 board

EZ-Bar Overhead Ext - 75x15, 100x12x2
Hammer Seated Row - 4x8-12
Pec Dec - 3x10
Dumbbell Upright Row - 3x10
Scott Bench Dumbbell Curl - 2x8

At 24 Hour Fagness, Frisco, TX

*Niece's birthday and my Dad is coming into town so we met for dinner. Had to train early.

warm-up
stretching
mobility
Clay's Lats - 2x12

DE BP - 185x3x2 (c,w), 225x1x2 (c,w), 255x1x2 (c,w), 275x1x2 (c,w), 225x3x2 (c,w)
CG Decline Press - 225x5, 275x5, 315x3, 365x3
Hammer Underhand Row - 3x8-15
Clay's Lat's - 2x10

Superset
Pec Deck - stack x5x4
Rear Delt Machine - 3x10

Toe Press - 4x15
Rope Tricep Pushdown - 3x failure

warm-up
stretching
mobility
mini band internal/external rotators
should traction
dumbbell rotators

BP - POR bar x 15, 95x10, 135x6, 185x3, 225x3, 275x3, 315x3, 365x1, 405x miss
495x3 <--- 3 board, add Rage X
555x1 <--- 2 board
565x1 <--- 1 board

CG Reverse Band 4 Board - 405x5x2, 455x5
Dumbbell Rows - 140x8x2
Two Handed Dumbbell Rows on Incline - 100x10x2
Mini Band Rear Delt - 2x20
Mini band pull aparts - Monster 3x10

At 24 Hour Fagness, Frisco, TX
*The food poisoning jacked up my whole schedule this week.

warm-up
DB rotators
shoulder traction
various band movements
Clay's Lats - 2x12

CG BP - bar x15, 135x6, 185x3, 225x3, 275x3, 315x3
3 Board press - 365x3, 405x3 ,
495x3 <--- add Rage X
545x3

Decline DB Press - 115x15x2
Triceps Ext Machine - 4x10
Rear Delt Raise - 3x12
Curl Machine - 3x10

warm-up
stretching
mobility
mini band internal/external rotators
should traction
dumbbell rotators

BP - POR bar x 15, 95x10, 135x6, 185x3, 225x3, 275x3, 315x3, 385x1
525x1 <--- 3 board, add Rage X
555x1 <--- 2 board
585x miss <--- 1 board * Bullshit! I am caving at the beginning and not rolling back after I touch. It's taking all the support out of the chest plate. I thought I was a few inches but everyone was telling me I was a cunt hair away. I may have stayed with it if I knew I was that close.
585x1x2 <--- 3 board

*Warm-ups were very quick but I felt some tenderness in my joints. My first set in the shirt felt like ass. Even racking the weights over 500 was painful. I'm getting really lean right now and I notice this is when my upper body starts aching.

CSR - 3x10
Shoulder Horn - 3x12

warm-up
dumbbell rotators
dumbbell bench - 40x20
various band movements
Clay's Lats - 2x12

BP - bar x15, 135x3, 225x3, 275x3, 315x3, 385x1
495x3 <---add Rage X, 3 board
545x1 <--- 2 board
600x1 <--- 2 board *slid back on bench from leg drive and still stroked it easy
605x2 <--- 3 board

I'll take 585 to a 1 next week and if it's easy I'm going 600 to chest otherwise I'll wait a week.

JM Press - 225x5 * killed shoulders so stopped
Superset
Rolling Dumbbell Ext - 55x8, 65x8x2
Dumbbell Rows on Incline - 100x10x2, 100x15

Superset
Dumbbell Rear Delts on Bench - 3x12
Reverse Bench Rows - 3x10

warm-up
stretching
mobility
mini band external rotators
should traction

Floor Press - bar x20, 95x5, 135x3, 185x3x2, 225x3, 275x3
315x1 + 1 chain <--- add 3 board, middle on ring
315x1 +2 chains
315x1 +3 chains
335x1 +3 chains PR
315x9 +1 chain

Shoulder was hurting so I took it easy and still stroked a PR. My lockout is way stronger and I haven't been doing any lockout work, just benching in the shirt often.

Superset
Pro Style Lat Pulldown - 3x10-12
Barbell Ext to chin - 135x8x3

Miniband pull aparts - 3x20
Wrist Roller - 1x4 each way
Dumbbell Curl on GHR - 1x10

warm-up
shoulder traction & mobility
various band movements
dumbbell rotators

BP - 135x3, 185x3, 225x2, 275x2, 315x, 365x1
405x1, 465x1, 495x miss <--- ROR, 4 board
535x1, 595x1, 605x1 <--- 3 board, Rage X

Two Armed Dumbbell Row facing Incline - 100x10x3
Upright Row from low pulley - 3x10
Triceps Pushdown - green x15

At Bally's, New Rochelle, NY

warm-up
shoulder traction
pushdowns - 2x12
face pulls - 2x12
dumbbell rotators

CG BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1, 395x1
BP - 515x1 <--- 3 Board, add Rage X
565x1 <--- 1 Board
575x1 gym PR
575x3 <--- 3 Board

JM Press - 225x10, 275x10, 315x8
Hammer Lat/Upper Back - 4x8-12
Curl Machine - 3x10
Clay's Lats - 2x12
Rear Delts on cable crossover - 3x12

warm-up
shoulder traction & mobility
various band movements
dumbbell rotators
dumbbell presses

BP - 135x3, 185x3, 225x3, 275x1
*too much shoulder on Sunday add boards
315x1 ROR <--- 4 board
365x1 ROR <--- 4 board
405x1 ROR <--- 4 board
455x1 ROR <--- 4 board
475x1 ROR <--- 4 board PR
525x1 <--- 3 Board Add Rage X
575x1 <--- 2 Board

One Arm Rows on Grappler - 3x10
Kelso Shrugs on Lat Machine - 3x8
Overhead Rope Triceps Ext - 3x15
Band Pull Aparts - 3x20

At Bally's, New Rochelle, NY

warm-up
shoulder traction
pushdowns - 2x12
face pulls - 2x12
dumbbell rotators

CG BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x1, 345x1, 375x1
BP - 455x3 <--- 3 Board, add Rage X
515x3 <--- 3 Board
545x3 <--- 3 Board
555x1 <--- 1 Board

Superset
Dumbbell Ext - 45x10, 55x10, 65x8x2
Hammer Lat/Upper Back - 4x8-12

Curl Machine - 3x10
Clay's Lats - 2x12
Side Lateral - 3x12

warm-up
Pulldown - 2x12
dumbbell rotators
various band movements
shoulder traction
dumbbell press - 1x20

BP - bar x5, 95x5, 135x3, 185x3, 225x3, 275x2, 315x3, 365x1
455x3 <--- 4 Board Rage X
495x1 <--- 2 Board
535x1 <--- 2 Board
555x1 <--- 1 Board

CG Floor Press 4 Board - 315x5, 315x10
Triceps Pushdown - 3x12
2 Arm Dumbbell Rows on Incline - 100x10x4
Supermans/Side Delt on Incline - 3x10

warm-up
Pulldown - 2x12
dumbbell rotators
various band movements
shoulder traction

Reverse Band BP Blue - 225x5, 275x3, 315x3, 365x3, 405x3, 455x1, 495x1, 405x10
*Shoulders are fucked. Back is fucked. Time for some serious re-evaluation and time down to get back in the groove. All the weights I'm handling in training feel light but my body isn't letting me lift them with any vigor. It just hurts and not a good hurt either

JM Press (left the bands on) - 225x10, 275x10, 315x10
Pro Style Lat Pulldown - 3x10
Dumbbell Rows - 100x15x2
Dumbbell Rear Delts - 3x12
Band Pull Aparts - 2x15

I was sick so I went to 24 Hour Fagness, Frisco, TX at the request of my training partners so as not to infect everyone...

Clay's Lats - 2x12
dumbbell rotators

CG Reverse Band - choked a single green on the top of some commercial rack (50/5)
bar x15
95x10
135x5
185x5 <--- add band
225x3
275x3
315x3
365x3
405x3
435x1
445x slid on the bench about 6 inches from leg drive, no lift because I was jammed in the rack but it was easy

Dumbbell Ext - 60x8, 65x8, 55x8x2, 50x8
2 Arm Dumbbell Row on incline - 125x8x3
Seated Side Lateral - 27.5x10x3
Machine Curl - 2x8
Hanging Leg Raise - 2x10

warm-up
shoulder traction
various band movements
dumbbell rotators
CSR 2x12

BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1
455x1 <--- 2 Board add Rage X
495x1 <--- 2 Board
515x1 <--- 2 Board
545x1 <--- 1 Board
565x1 <--- 1 Board
635x1 <--- 3 Board

DE BP - all sets 2 board CG - 225x3x2, 275x3x2
CSR - 3pl, 4pl, 5pl x2
Dumbell Ext - 50x8, 55x8, 60x8, 65x8
Rear Delt Raise - 3x12

Prowler - 90x4 trips

At Major Fitness, Pueblo, CO

Clay's Lats - 2x15
shoulder traction
dumbell rotators

CG BP - bar x10,
95x5
bar x 3 <-- add doubled light bands
95x3
135x3
185x3
225x3 <-- add 4 boards
275x3
295x1
315x1
325x1
335x miss *new bands ;-)
295x4

Incline Dumbell Press w/green behind back - 90x8, 100x6, drop band 130x8
Two Hand Dumbell Row on Incline - 120x8x3
Pushdown - 3x12
Walker Shrug - 3x10
Curl Machine - 3x10

Rolling Dumbell Ext - 55x8, 60x8, 65x8, 70x6, 60x8, 55x8
Pro Style Lat Pulldown - 5x10
Hammer Curls - 2x8
Scott Bench Curls - 1x10

warm-up
shoulder traction
various band movements
dumbbell rotators
CSR 2x12

Floor press
bar x15
135x5
185x3
225x3
275+1 chain/side x 3 <--- add 3 board
295+2chains/side x 3
315+3 chains/side x 3
325+3 chains/side x 2 PR

DE Floor Press w/3 Board - 225 + 3 chains, 5x3

Lat Pulldown
4x10

Swank bench abs
85x10
95x10
105x10

Bradford Press
bar x 10
65 x 10
75 x 10,10

warm-up
shoulder traction
various band movements
dumbbell rotators

BP
bar x 12
135 x 10
225 x 8
315 x 3
385x1
add green band under bench(~150# at top) and 4 board
275 x 3
315 x 3
335 x 3
355x3
375x2 PR

CG 2 Board - 315x5, 345x5
Blast Strap Pushup - 2x15
Waker Shrug - 3x10
CSR - 3x10
Phat V Tri Pushdown - green and purple band x20x2
Rear Delt on Incline - 3x10

warm-up
shoulder traction
various band movements
dumbbell rotators

BP - bar x15, 135x10, 185x3, 225x3, 275x1, 315x1, 365 x shoulder was f*cked
405x3 <--- 4 board, Rage X
455x3 <--- 3 board
495x3 <--- 3 board
525x1 <--- 2 board
565x1 <--- 1 board *open here
605x1 <--- 3 board

CSR - 3x10
Band Pushdown - 3x15
Rear Delt on Incline - 3x12

warm-up
Clay's Lats - 2x12
shoulder traction
various band movements
dumbbell rotators

BP - bar x 10
135x5
185x3
225x3
275x1
315x1 * More ART. This felt like shit.
405x3 <--- add Rage X, 2 board
495x3
550x2

Pin Presses ROR - 365x5, 405x5, 455x5, 495x5* Huge PR at this height
Two Handed Dumbell Row on Incline - 100x10x3
Walker Shrug - 2pl x10, 3pl x10, 3pl + 25 x3, 3 pl x10
Mini Band Side Delt - 2x12
Mini Band Rear Delt - 3x12
Mini Band internal rotations - 2x15

warm-up
Lat Pulldown
shoulder traction
various band movements
dumbbell rotators

BP - bar x 10
135x5
185x3
225x3
275x1
315x1
365x1
455x1 add Rage X, add 3 board
525x1 add 2 board
600x miss add 1 board *This was probably a stupid idea as I haven't had a shirt on since the meet in August. Weight felt ok, I just dumped it forward a bit on the press and couldn't get back under it.

pin press
405x3
425x3 CG
495x3
495x3 CG

CSR
3 wheels x10
4 wheels x10
5 wheels x8x2

Superman Rear Delt - 3x12
mini band external rotators - 2x20

warm-up
various band movements
CSR - 2x12
dumbbell rotators

BP - bar x a lot, 135x10, 185x3, 225x3, 275x1* still REALLY sore from ART
4 Board Press - 315x5, 365x5, 405x3, 455x1, 485x1, 495x staple, 495x miss
When I hit my PR on these I did it MM and these were regular so I can't be too upset. My MM PR is 485.
Lying Dumbbell Ext - 4x8-10 *Deca works and Greg is Satan.
Phat Pulldown - 3x10
Walker Shurg - 3x8-10
Band Pushdown - 2x20
One Arm Rear Delt on Incline - 2x12
Shoulder Horn - 2x12

warm-up
various band movements
CSR - 2x15
shoulder traction
dumbbell rotators

BP - bar x15, 135x10, 185x3, 225x3, 275x3, 315x1, 375x1
4 Board - 365x3, 425x1, 455x1, 485x shoulder hurting too much so I had spotters take it
*Shoulder is jacked. Need ART. My shoulders are actually fine but my lat/pec get scar tissue under the shoulder girdle and stop the shoulder from moving properly. It's a shame because the weights felt light tonight.

Rolling Dumbbell Ext - 55x10, 60x10, 65x8x2
CSR - 4x8-12
Dumbbell Cleans - 2x10
Face Pulls - 3x12
Band Pushdown - 3x20

At Bally's, New Rochelle, NY

warm-up
Elliptical - 5 min
dumbbell rotators
shoulder traction
Hammer Upper Back/Lat - 2x12

Floor Press - bar x 15, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1, 405x1, 425x1 PR
add 3 Board - 315x3, 345x3, 365x5, 385x3

Superset
Hammer Upper Back/Lat - 4x8-12
Tricep Ext Machine - 3x10
Superset
Curl Machine - 3x10
Rear Delt Machine - 3x12

Elliptical Rider - 15 min

bar x 10
fucked around with various band set-ups where I ended up doing 225x3 w/ doubled light + mini off chest and 275x2 off a 4 board before determining it was WAY too much band. We settled on monster minis with 55# a side. The minis load much more evenly than doubling a light so the weight on the board with the monsters is actually more than the light band. Interesting.

135x3
185x3
225x3
275x3 <--- add 4 board
315x1
345x1
365x1
385x smashed. *I was dead at this point. Not to mention beat to hell going the workout. 185 straight weight felt like shit.

One Arm DB Shoulder Press - 75x10, 85x8
Pro Style Lat Pulldown - 4x10-12
Lying Band Pull Apart - 3x20

warm-up
various band movements
Clay's Lats - 2x12
dumbbell rotators

BP w/Apollon's Axle POR
bar x15
83x5
123x5
173x3
213x3
263x1 * pec/delt felt like shit
303x3 <--- add 2 boards
353x1
393x1
423x1 miss - form got loose
403x1
413x1

Dumbbell Row on Incline - 140x22

Frankl Press - 75x12, 90x12
Tate Press - 35x20x2
Face Pull - 3x12

*Really beat up tonight.

warm-up
V-bar Lat Pulldown - 2x12
shoulder traction
dumbell rotators
various band movements

BP - bar x5, 135x5, bar x3 <-- add doubled light bands
135x3 ROR (ring on ring - something Rick Hussey told me to do to improve my lockout)
185x3
225x3
275x3 * PR Holy shit I was on fire!
305x1 PR ROR <-- add 4 board
315x1 PR
325x1 PR
335x1 PR
355x1 PR comp grip

Cut it off here. All these were easy except the first set with boards. I knew I was going to pay for it later.

BAG CSR - 4x8-12
Superset
Side Lateral - 3x12
Walker Shrug - 3x10

GHR Curls - 2x8

warm-up

Lat Pulldown - 2x12
shoulder traction
dumbell rotators

BP - bar x10, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1, 365x3x3 *
Rolling Dumbell Ext - 5x8-10
T-bar Row - 5x6-12
Rear Delt Raise - 3x10

* I wanted a rep PR but just didn't have shit today. Still haven't figured out what was up.

At Bally's New Roc City, New Rochelle, NY

warm-up
Elliptical - 7 min
shoulder traction
stretching
dumbell rotators
Hammer Strenph Low Lat Row - 2x12

CG BP - bar x10, 95x5, 135x5, 185x3 225x3, 275x3, 315x3, 365x3
4 Board Press ring finger on ring
405x3
435x3
465x1
485x1 PR

My NYC buddies Anthony and Danny helped me out to get a PR and brought their boards. Wanted to make the trip to Jersey to see Bott but I was at work way too late.

Upright Row - 135x6, 165x6, 185x6
Hammer Strenph Lat Pulldown - 3pl x15, 4pl x12, 5pl x10, 6pl x6x2
Reverse Grip Pushdown - 3x12
Curl Machine - 3x10
Calf Raise on Leg Press - 3x20

Elliptical - 10 min

I saw a white girl with blonde hair, freckles, and a pink Homecoming Queen shirt on at the gym tonight and thought I was going to die. Not because she was hot, but because I ain't in Dallas anymore! Then the biotch at the tanning salon was totally cool so I asked her where she was from because I knew she wasn't from around here...Austin. Go figure.

warm-up
V-bar Pulldowns - 2x12
various band movements
shoulder traction
dumbell rotators

CG BP - bar x15, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3
405x3 <--- add 2 board
425x1
445x1
455x miss

Tate Press - 30x20, 35x20, 40x20
CSR - 3pl x10, 4pl x10, 5pl x10x2
mini band pull apart - 3x20

At Major Fitness, Pueblo, CO

Clay's Lats - 2x15
shoulder traction
dumbell rotators

CG BP - bar x10,
95x5
bar x 3 <-- add doubled light bands
95x3
135x3
185x3
225x3
245x1 <-- add 4 boards
275x1
285x1
295x1
315 x miss
315x1 <---went to comp grip
325 x miss

WEAK!!! Bench is narrow, bands are new, numbers are off. Coincidence?

Rolling Dumbell Ext - 55x8, 60x8, 65x8, 70x6, 60x8, 55x8
Pro Style Lat Pulldown - 5x10
Hammer Curls - 2x8
Scott Bench Curls - 1x10

Have to get the cannons ready for the gun show tomorrow!

Tonight kicked total freakin' ass! I have NEVER been to a commercial gym that was as hardcore as the environment at Major's tonight. The gym owner did a high box 500x2 and he's a bodybuilder. The Arrogant Bastards strongman team had a slew of PR's on 14" Cambered bar box squats including a 625~635 triple by Ed Bustillo. ...and they have to walk it out. Marcello threw on some Lamb to kick it off and then we listened to the entire Despised Icon Arms of Perdition. BADASS!

Highlight of the evening was an ex con, with an anklet from the State of Colorado, hitting on me. Guess the new tats are working. At least I know she likes to eat pussy.

At 24 Hour Fagness, Frisco, TX

Me & Botox both hit PR's tonight so that was cool. I have a major software release going in tomorrow and didn't have time for the commute tonight. Bo' came and helped out.

warm-up
shoulder traction
Clay's Lats - 2x12
dumbell rotators

Floor Press POR - bar x3, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, 385x1, 405x1 PR for this grip and tied full grip PR from May 22, 2006. Ridiculous.

CG Decline - 315x5, 345x5, 345x5
Hammer Strenph Seated Row Machine - 4x8-10
Lat Pulldown - 2x10
Overhead Dumbell Ext - 3x12
Rear Delt Machine - 3x10
Scott Bench Curl - 2x8-10

At 24 Hour Fagness, Frisco, TX

warm-up

Clay's Lats - 2x10
Dumbell rotators

CG BP - bar x10, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1
405x2 <--- add 3 board
415x2

Incline Dumbell Press - 115x10, 125x10
Hammer Lat Pull/Row - 3 pl x12, 4 pl x12, 5 pl x10, 6 pl x6,
Rear Delt machine - 3x10
Overhead Rope Ext - 3x12
Curl machine - 2x10

warm-up
various band movements
shoulder traction
Clay's Lats - 3x12

Floor Press POR - bar x15, 95x3, 135x3, 185x3, 225x3, 275x3, 315x1
315x1 <--- 1 chain
315x1 <--- 2 chains
330x1 <--- 3 chains PR * beat Wendler
315x1 <--- 3 chains easy

4 Board w/shirt - 495x3, 545x3, 605x3 PR
Rolling Dumbell Ext - 55x10, 60x8, 70x not today!, 60x8, 55x10
Pro Style Lat Pulldown - 3x12
Head Supported Rear Delt - 3x10
Mini Band Rear Delt - 2x15

warm-up
various band movements
shoulder traction
Clay's Lats - 3x12

BP - bar x15, 95x5, 135x3, 185x3, 225x3, 315x3 <-- add 1 board
365x3 <-- add 2 board
405x3 <-- add 3 board

*Shoulder was really bad so I quit here. Waited too long for ART.

Rolling Dumbell Ext - 50x10, 55x10, 60x8x3
Overhead Band Ext - Green x15x3
CSR - 3x10-12
Shoulder Horn - 2x12
Band Pull Aparts - 3x20

At Casa de Bott, Palisades Park, NJ

Good to see John as always. He had a full crew including Dave Kirschen whom I've haven't seen for years. They were riding one dude the whole time about being a dummy. It was great. Just like home!

BP POR - bar x15, 95x10, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1
Comp BP - 455 <--- Add Rage X, 3 Board
495 <--- Add 2 Board
545 <--- didn't quite touch, easy weight, open here again
545x3 <--- Add 3 Board
585x2
605x2

Hammer Lat/Upper Back Row - 4x12-15
Rear Delt lying on bench - 3x10

Thanks John and crew!!!

warm-up
various band movements
shoulder traction

Reverse Band Press - went up to 455x3, and 495x1. Shoulders felt like shit so I stopped there. Shit, I just checked and 515 was my PR. I could have broke that easily.
Rolling Dumbell Ext - 45x10, 50x10, 55x10, 60x8, 65x8
T-Bar Row - 2pl x15, 3pl x12, 4plx10x3
Dumbell Clean - 3x10

warm up
face pulls
various band movements
shoulder traction

CG BP - bar x15, 95x5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1, 385x1 PR, 405x1 PR
3 Board Press POR - 365x3, 405x3, 455x miss, 425x3
T-Bar Row - 3pl x12, 4pl x10, 5pl x8,
Clay's Lats - 3x10
mini band rear delt - 2x15

warm-up
various band movements
Clay's Lats

4 Board with doubled light bands - bar x5, 135x3, 185x3, 225x3, 275x1 * cut it off here. Shoulders were not agreeing.

Dumbell Press - 70x20, 75x30
T-Bar Row - 3pl x12, 4plx10, 5plx10x2
Band Pushdowns
Shoulder Horn
Dumbell Curls on GHR - 2x12

warm-up
various band movements
shoulder traction

V Handle Lat Pulldown - 3x12

BP w/Apollon's Axle POR
bar x10
83x5
123x5
173x3
213x3
263x3
303x3
353x3 <--- add 2 boards
393x1
423x1 tied PR
433x miss
393x2 PR

Decline Dumbell Ext - 40x10, 45x10, 55x10, 60x8x2
CSR - 3x8
Head Supported Rear Delt - 3x12

At Gold's Gym, Dr. Phillips, FL

warm-up
Elliptical - 15 min

BP POR - 135x5, 185x5, 225x3, 275x3, 315x3, 365x1, 385x1, 405x1 EASY PR
Pin Press ~ 4 Board - 315x5, 405x3, 425x3, 435x5 PR
Strict Dumbell Ext - 40x8, 45x8, 50x8, 55x8, 55x6
Hammer Strenph Jammer - 45x10, 90x10x2
Superset
Rear Delt Machine - 2x12
Side Delt Machine - 2x10

Pulldown Ab Station - 3x10 (HFS!!! I got sore from these. Didn't see these the day before.)
Then I walked around the gym and did every curl machine.

At Bally's New Roc City, New Rochelle, NY

Elliptical - 10 min
stretching
hip mobility

Olympic Squat - 135x5, 225x5, 315x5, 405x5
Low Box Squat - 225x3, 315x3, 405x3, 455x3 RAW PR easy
Rounded Back GM - 135x10
BP POR - 135x5, 185x5, 225x5, 275x5, 315x5, 365x4 PR easy
CG BP - 275x8x2

Giant Set
Hammer Shoulder Press - 3x10
Triceps Pushdown - 3x20
Curl Machine - 3x10
Seated Calf - 3x15

warm-up
various band movements
BP - bar x20, 95x6, 135x6, 185x3, 225x3, 275x3, 315x3, 365x1
455x1 <--- add 3 board, add Rage X
495x1 <--- add 1 board
550x miss <--- no boards
550x1 <--- reset shirt
545x3 <--- add 3 board
585x miss <--- add 4 board *

* Been hittin' tri's pretty heavy non stop and it caught up with me. Time for rest.

Dumbell Rows - 140x8x1, 140x10x2
Standing Side Lateral - 3x12

warm-up
tons of shoulder traction and band movements
Blast Strap Pushups - 2x15
dumbell rotators

CG BP - bar x20, 135x10, 225x3, 275x3, 315x3, 365x1
455x miss <--- 4 Board - Forgot my shirt like a dumbass. Added brand new 52 Rage X grid with 50 arms that was way too small. Phil had to pull my hands out to grab the bar and I was handcuffed. Popped off my shoulders to touch the 4.
455x miss <--- 4 Board - Added Greg's double Phenom which I was able to put my arms straight out to the sides with.
455x3 <--- 4 Board - Triple Phenom that is too small for Greg.
495x3 <--- 3 Board - joke
545x miss <--- 2 Board -1 Brought bar down and a seam started to blow loudly. It shifted the load to my right sholder and I didn't want to risk any injury so I asked the spotters to take it. After inspection, the blow wasn't very significant but I'm not taking any chances.

Felt beat up after the stellar workout Sunday so I'm just rolling with it.

CG BP <--- 2 Board - 315x6, 345x6, 345x6, 335x5, 335x6
Dumbell Rows - 145x8x3
About 200 reps for shoulders with mini bands, mainly rear delts

warm up - band pushdowns
blast strap pushups - 3x12
shoulder traction
dumbell rotators

BP w/Apollon's Axle POR
123x5
173x3
213x3
263x3
303x3
353x3 <--- add 2 boards
393x1
413x1 PR
423x1 PR
433x miss
393x5 <--- 5 boards
443x5 PR
483x1 PR

Dumbell Rows - 140x8,x8,x10
Superset
Head Supported Rear Delt - 3x12
Walker Shrugs - 3x10

warm-up
shoulder traction
dumbell rotators
various band movements

CG BP - bar x15, 95x3, 135x3, 185x3, 225x3
2 Board Press w/doubled light band - 135x3
185x3
225x3
275x1 PR
315x1 <--- add Titan Boss training shirt
365x1
385x1
415x1
drop bands
4 Board Press - 455x3, 495x3, 545x3

Dumbell Rows - 140x8x3
Triceps Pressdown - 3x12
Shoulder Horn - 3x12
Mini Band Rear Delts - 2x25

At Bally's New Roc City, New Rochelle, NY

warm-up
Elliptical - 10 min
shoulder traction
stretching
dumbell rotators

CG BP - bar x10, 135x5, 225x5, 275x3, 315x3, 345x1, 375x1
315x1 <--- add 3 aerobic steps risers or 4 board equivelant, had to start light to make sure it would work
365x1
405x1
445x1
475x1 easy PR

Rolling DB Extension on Decline - 45x10, 55x8x2
Hammer Strenph Lat Pulldown - 3pl x12, 4pl x8-10x3
Clay's Lats - 3x10

warm-up
various band pushdowns/pulls
shoulder traction
stretching
Clay's Lats - 3x12

CG BP - bar x20, 135x5, 225x5, 275x3, POR 315x3, 365x1, 405x miss
405x3 add 4 board
435x1
455x1 PR with this grip
475 miss
465 miss - sucked since 455 was easy

Dumbell Ext - 45x15, 50x10, 55x10, 60x8, 65x6, 50x9
CSR - 3pl x12, 4pl x10, 5pl x10
Walker Shrug - 2x12
Ray's faggy curls - 1x12

sled 45x8

warm-up

Face Pulls - 2x12
various band pushdowns
shoulder traction

Floor Press - bar x15
135x5
185x3
225x3
275x3
315x3
365x3
405x miss
375x1
385x miss

Press to neck - 135x10, 185x10, 225x10, 235x10
CSR - 3pl x12, 4pl x10, 5pl x8
Dumbell Clean - 3x10
Lat Pulldown - 2x10
Green Band Overhead Rope Ext - 2x15

warm-up
various band movements
shoulder traction
dumbell rotators
Clay's Lats - 3x12

Reverse Blue Band BP - 225 x5
275x5
315x5
365x3
405x3
455x3 tied PR easy
495x1
525x1 miss
515x1 PR

5 Board Press - 455x3, 475x3, 495x5 PR, 515x2 PR but couldn't hold the 2nd rep
Dumbell Rows - 140x8x3
Lying Rear Delt Raise - 25x10x3

At 24 Hour Fagness, Frisco, TX

Had to work late last night so I missed the workout. Way to start it off.

shoulder traction
various band movements
rack pushups
T-bar Row - 2x12

Floor Press - bar x10
bar x3 <--- add choked doubled light bands
95x3
135x3
185x3
225x3
275x3
315x2
325x1
335x1
350x1

Incline Dumbell Press w/light band behind back, palms in - 105x6, 115x6
Hammer Strenph Seated Row - 4pl x 10, 5pl x10x2
Rear Delt Machine - 3x10-12

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!

Floor Press - bar x10, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1, 385xmiss, 375x1, 385x miss, 345x3
Rolling Dumbell Ext - 40-55 x 8-12 x 4
Pro Style Lat Pulldown - 4x10-12
Dumbell Rear Delt Raise - 3x12

warm-up
Clay's Lats - 2x12
dumbell rotator
band pushdonws - purple x30

CG BP - bar x10, 95x5, 135x5, 185x5, 225x3
275x3 <--- add 2 board
315x3
365x3 <--- add 3 board
405x3 *clavicle swelled so stopped here

Fat Bar Pushdown - 70x20x3
Pronated Fat Bar Pulldowns - 210x8x3
Rotator Cuff Apparatus - 15x12x3

warm-up - various band movements
band traction
dumbell rotators
Clay's lats - 2x10

CG BP - 45x5
95x5
135x3
185x3
225x3
275x3
315x1 add 1 board
365x1 1 board
405x1 add original Titan Fury single
435x1
455x1

Rolling DB ext - 45x10, 55x10, 70x6, 45x12
Pulldowns - 160x3x10
Band Rear Delt Raise - 3x3x10

warm-up
dumbell rotators
various band pushes/pulls
shoulder traction
Face Pulls - 2x12

CG BP
45x5
95x5
135x5
185x3
225x3
275x3
315x1 * pec/delt killing me add 1 Board
365x3 <-- add 4 Boards
405x3
435x1
445x1 PR
455x1 miss

I felt like shit today.

CSR - 4x10-12
Dumbell Cleans - 3x12

At Major Fitness, Pueblo, CO

warm-up
Elliptical - 10 min

dumbell rotators
shoulder traction
Face Pulls

CG BP - barx20, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1, 395x miss
3 Board - 405x3, 435x1, 435x3 PR
Chins - 3x8
Reverse Fly (Rear Delt) - 3x12
Curl Machine - 3x10

World Gym Push/Pull in Pueblo, CO at which I was guest lifter

Face Pull - 2x20
BP - barx20, 95x5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1
455x1 <--- add 3 board, add Inzer Rage X
515x1 <--- add 1 board
550 opener
575 2nd
600 miss* I jacked the shirt and couldn't roll the left hand back after touching. After 11 minutes from the 455 to the 600, I was very pleased. Had to follow myself in the meet on a commercial gym bench with a commercial gym bar.

While people were warming up for the dead.
Superset
SQ - 135x5, 225x5, 315x5, 405x3, 495x3
DL - 135x5, 225x5, 315x5, 405x1x3

Pulldown Abs - 3x15
Lat Pulldown - 3x12

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

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

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

warm-up
sled - 90x4
stretching
mobility
Reverse Hyper - 1x15

14" Cambered Bar GM - bar x5, 135x5, 225x3, 275x3, 315x3, 365x3, 405x3 add belt, 445x3 (465) PR
Sumo Deadlift - 135x1, 225x2, 315x1, 405x1, 495x1, 605x1 Opener
CG Floor Press w/Apollon's Axle - 135x5x2, 185x3, 225x3, 275x3 add 2 board, 315x3, 345x1, 375x1 PR, 395x1 PR, 405x1 PR (393)
JM Press - 135x10, 185x10, 225x10, 275x6 ass

Good call by Greg to flex the triceps right before touching on bench exercises. I hit a 40 freakin' lb PR!

warm-up
dumbell rotators
various band movements
Clays Lats - 2x12

4 Board Press w/doubled light bands
45x5
135x5
185x5
135x3 <-- add light bands
185x3
225x3
275x2 <-- add 4 boards
285x1
295x1
305 x 1
325 x 1
345 x 1 tied PR
275x3

JM Presses w/fat bar
123x10
173x10
213x2x10

Fat Bar Pulldows (3 different grips)
138x3x10

Standing DB Press - 40x3x10

warm-up
various band movments
shouler tractions
dumbell rotators
blast strap pushups - 2x15

ME BP
bar x 20, 95 x 10
Close grip - 135 x 5, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 1, 385x miss
445x1 <--- add 3 board, add Rage X
475x1 <--- add 1 board
495x1 <--- touch
495 + 1 chain
495 + 2 chains <--- couldn't lock the last inch
515 + 1 chain

5 Board Press (w/shirt)
525 x 3
545 x 3
575 x 3

Pro Style Fat Bar Lat Pulldown - 4x10-12
Face Pulls - 3x12
Mini Band Rotators - 3x12

At Bally's Totally F'd up Fitness, New Rochelle, NY

warm-up - Ellitptical 10 min
dumbell rotators
Hammer Strenph Low Row - 2x12
various stretching
shoulder traction

CG Incline Press - barx15, 95x10, 135x3, 185x3, 225x3, 275x3, 315x1, 325x1, 335x1, 315x3
Rolling DB Ext - 55x10, 65x8, 70x6, 50x8
Front Lat Pulldown - 4x10
Tri Pushdown - 3x12
Cable Rotator - 3x12

Treadmill - 10 min

warm-up
various band movements
CSR - 2x12
CG BP - barx20
95x10
135x5
185x3
225x3
275x3
315x3
<----------I was trying to learn the board rebound thing today so it looks horrible------------>
365x3 <--- add 3 Board
405x miss
385x2
405x miss
405x1
415x miss
415x1 <--- add 4 Board
440x miss
440x miss <--- add 5 Board

Tate Press - 55x12, 60x10, 65x8, 60x8

various band movements
CSR - 2x12
shoulder traction
dumbell rotators

Fat Bar BP - pinkies on rings
bar x10
95x5x2
135x5x2
185x3
225x3
275x3
315x3 <--- add 2 board
365x3
385x1
405x1 PR
415x1 PR
375x3 PR

Rolling DB Ext - 55x10, 60x8, 65x6, 55x10
CSR - 4x10
Rear Delt on Steep Inline - 25x12x2, 30x12

warm-up
Elliptical - 10 min
Chuck's Lats - 2x15
dumbell rotators
various stretches

BP - bar x15
95x10
135x5
185x3
225x3
275x3
315x2
365x1
455x1 <--- add Rage X and 3 Board
495x1 <--- remove board, no touch, about 2 from touching
525x1 <--- no touch, about 1 from touching
545x1 <--- add 3 Board
565x1
585x1

Rolling Dumbell Ext - 60x10, 65x8, 70x6, 60x8
Wide Grip Pulldowns - 4x12
Heavy Handle Rear Delts - 3x12
Face Pulls - 2x12
Curl machine - 3x10

various band movements
CSR - 2x12
shoulder traction

Floor Press
bar x10
135 x 10
185 x5
225 x 5
275 x 3
315 x 3
315 + 1 chain/side x1
315 + 2 chain/side x1
315 + 3 chain/side x miss
Add 3 Board
325 + 2 chain/side x1
335 + 2 chain/side x1
345 + 2 chain/side x1

Rolling DB Ext - 60x8, 70x6, 55x10, 35x15
DB Row - 100x10x2, 140x6
KB Side/Rear Lateral - 3x10

warm-up
various band movements
CSR - 2x12

BP - bar x15
95x10
135x5
185x5
225x3
275x2
315x1x2
405x2 <--- add Phenom
455x0 <--- something went haywire in my clavicle. I hate this shirt!!!

Pushdowns - 2x15

Iced and went home.

Recovery work turned into Max Effort when the good ole boys (BDR, G-Rex, Psycho) sucked me into training hard.

various band warm-ups
shoulder traction
CSR - 1x15

CG Floor Press - bar x15
95x10
135x5
185x5
225x5
275x3 <--- add 2 board
315x1
365x1
385x miss
365x1 missed 2nd
went full grip 405x miss
I was cooked.

Rolling Dumbell ext - 3x8
Kettle Bell Clean and Press - 3x6-12
BAG CSR - 3x12
Lying Side Rotator - 2x10
curled Fat Bar like a dumbell and Greg yelled at me - 2x10 ea

warm-up
band pushdowns
dumbell rotators
shoulder traction

BP - barx15
95x6
135x3
185x3
225x3
275x1
315x1
365x1
455x1 <--- add Rage X, 3 board
515x1 <--- add 1 board
545x1 <--- no board

5 Board Press - 435x5, 455x3, 475x3 PR non MM
BAG CSR - 4x6-10
Kettle Bell Bent Over Lateral - 3x10

warm-up - sled 45x6
dumbell rotator
shoulder traction

4 Board Press w/ doubled light bands
bar x 15
95x10
bar x3 <--- add bands
95x3
135x3
185x3
225x3 <--- add boards
275x3
315x1
335x1 <--- thought this was a record but I was wrong
355x1 PR
315x3 PR

Dumbell Bench Palms In - 100x6x2 + green band behind back, 100x6 * I was done
Arnold Press - 45x12, 55x10
Face Pulls - 2x12
V-Bar Lat Pulldown - 3x10-12

Floor Press w/El Gordo fat bar & 80lbs of chain (P.O.R.)
75x5
125x5
165x3
215x3
255x3
305x1
325x1 PR
335x1 PR

6 Board Press
455x5
475X5

Super Set
CSR - 3x10
Clay Lats - 3x10

Super Set
Incline Rear Delt Raises - 3x10
Seated Calf Raises - x3x20

GHR Curls - 2x10

warm-up
sled 45x6
shoulder traction
band pushdowns
BAG CSR - 15x2

4 Board Press w/ doubled light bands
bar x 15
95x10
bar x3 <--- add bands
95x3
135x3
185x3
225x3 <--- add boards
275x3
315x1
325x1
335x1 PR*

New bands on this exercise will make a HUGE difference so keep that in mind.

BP
455x1 <--- add Rage X, 3 Board
515x1 <--- 1 board
535x1 <--- tris were SMOKED but

275x5 off 4 Board w/doubled minis

BAG CSR - 4x10-12
Kettlebell Rear delt - 3x10

warm-up
CSR - 2x15
pushdown - 2x20
shoulder traction

CG 3 Board Press - barx15
95x5
135x5
185x3
225x3
275x3
315x3
365x3 <--- add boards
385x1
405x1
415x1
420x1 PR

Superset
CG BP - 315x5x3
CSR - 3x10

Shrug Machine - 3x10
Rear Delt Machine - 3x15
Hammer Curls - 3x6-8

At 24 Hour Las Vegas

warm-up
Elliptical - 15 min
dumbell rotator
Face Pulls - 3x12

Floor Press - barx15, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1, 405x1, 375x3 PR

Giant Set
Med Rack Lockout - 315x5, 365x5, 405x3, 425x3
Standing Calf - 4x10-20
Hammer Strenph Lat Pulldown/Row - 4x10-15 heavy

Superset
Rear Delt Machine - 3x12
Curl Machine - 3x10

warm-up
band rotators
Chuck's Lats
band pushdowns

BP
bar x15
95x5
135x5
225x3
275x3
315x3
475x1 <--- add Rage X, 3 Board
515x1 <--- add 1 Board
550x no touch
585x no toucn
550x1

V Handle pulldown - 3x10

Superset
Tricep Pressdowns w/ rope - 3x10
Face Pulls - 3x12

Fat Bar Reverse Curls - 85x2x10

warm-up
Chuck's Lats - 2x12
Reverse Hyper - 1x12
band pushdowns - 2x50
shoulder traction
various band stretches

CG Floor Press - barx15, 135x5, 185x3, 225x3, 275x3, 315x3, 365x2x2 PR on the CG
Band Behind Back Dumbell Press - 100+green x8x2
Kettlebell side Lateral - 22x10x3

warm-up
sled 70x4
shoulder traction
dumbell rotator
stretching

4 Board Press - barx10, 95x10, 135x5, 185x5, 225x3, 275x3, add boards 315x3, 365x3, 405x3, 455x1 tied PR, 475x miss, 405x3
Rolling Dumbell Ext - 50x12, 55x10, 60x10
BAG CSR - 4x-12

I pushed hard on Sunday so was happy that I did what I did tonight.

At Bally's New Roc, NY

warm-up
Elliptical Rider - 5 min
Pulldown Abs - 2x12
Face Pulls - 2x15
Shoulder Traction

CG Incline BP - bar x 15
95x5
135x5
185x3
225x3
275x3
315x3 PR
345x1 PR
365x miss
335x3 PR

Rack Lockout - 315x5, 405x5, 495x3, 520x5
Dumbell Floor Press - 85 (heaviest they had)x10x3 + 2 mini bands
Hammer Strenph Upper Back - 3 wheels x12, 4 wheels x10, 5 wheels x10x2, 4 wheels x10
Face Pulls - 2x12
Cable Rear Delt/Rotator - 4x12/x12

Elliptical Rider - 5 min

warm-up
sled 45x4
stretching
band face pulls, press downs etc
shoulder traction
Chuck's Lats - 2x12

Floor Press w/ El Gordo
bar x 5
155x5
205x3
245x3
295x3
335x3 PR
385xmiss
355x2 PR

5 board press
425x3
455x3
495x1

Skull Crushers - 115x8x3
BAG CSR - 3 wheels x12, 4 wheels x10x2, 4wheels + light band x10x1
DB cleans - 3x10
DB Curl on GHR - 2x10

sled - 45x5 minutes

warmp-up
GHR Situps - 1x15
Reverse Hyper - 1x15
Chuck's Lats - 2x20
Sled - 45x4
shoulder traction
dumbell rotators

BP pinkies on rings
bar x a lot
95x15
135x5
bar x3 <--- add doubled light bands
95x3
135x3
185x3 <--- add 4 board
225x3
275x1
315x1 PR
455x1 <--- drop bands, add Metal Viking that was about 2 sizes too big, add 2 board
500x1 <--- about 1" from touching, no tricep support because I was swimming in the arms after Rockman broke it in. Still stupid easy.

Dumbell Press w/ avg band behind back - 75x10, 90x8, 100x7
BAG CSR - 5x8
Face Pull - 3x10-12

*back a little tender

I am getting much better at benching since visiting Detroit Barbell. I'll have to say I learned more from Clay and JJ than I have anyone else when it comes to pressing. Different strokes for different folkes.

warm-up
sled - 45x6
Reverse Hyper - 1x12
stretching
band pushdowns
band face pulls

CG BP - bar x 15, 95x5, 135x5, 185x5, 225x3, 275x3
4 Board ring on ring - 315x3, 365x3, 405x1, 455x1 PR, 475x miss, 425x3
Strict Dumbell Ext - 55x6-10x5
Seated Football Bar Overhead Press - 3x10-12
Pro Lat Pulldown - 4x8-12
Shoulder Horn - 3x10

* injured - back was doing great tonight... I forgot I was hurt for most the evening.

sled - 45x4
Reverse Hyper - 1x15
stretching
band pushdowns - purple x25x2
band lat work - purple x20x2

Floor Press - pinkies on rings
bar x15
95x5x2
135x5
185x3 <--- add 3 board
225x3
275x3
315x3
365x1
405x1 tied PR but easy
365x5 easy PR

Barbell ext to face/neck - 135x10x5
Pro Lat Pull - 5x10
Band Face PUlls - 3x?

* injured

sled - 70x6
band pushdowns - 3x30
band face pulls - 2x20
dumbell rotator
shoulder traction

BP - barx10x2, 135x5, 185x3, 225x3, 275x3, 315x1, 315x1
405x1 <-- add 3 Board, Double Inzer Rage X
455x1 <-- add 1 Board
495x1 <-- drop Boards
540x1 <-- Opener

warm-up
sled - 45x6
band pushdowns
band upper back
band shoulder traction

BP
45x10
135x3
185x3
135x3 <--- add doubled light bands, 3 board
185x3
225x3
275x1
315x miss
405x1 <--- add Rage X, 2 board no touch
475x1 <--- 1 board no touch
525x1 <--- no board, no touch
545x1 <--- no board, no touch - less than an inch from what I understand
495x2 - touch 2nd, couldn't lock out 3rd

Dumbell Row - 100x10x3
Seated Rear Delt Raise/Dumbell Clean - 3x10/x8
Face Pulls - 3x10

warm-up
Elliptical - 10 min
Pulldown Abs - 2x12
Pull Thrus - 2x12
Clays Lats - 2x12

DE Box Squat - 315x2x2, 365x2x2, 405x2x2
DE Deadlift Conv - 315x1x2, 365x1x2, 405x1x2
CG BP - bar x10, 95x10, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3
Pin Press - 405x3x2
T-Bar Row - 4x10

early PM - 12 min semi recumbant bike

later...
warm-up
dumbell rotators
stretching
band pushdowns
band flys

Floor Press w/El Gordo + 120 lbs chain
75x6
75x6 <--- add chains
165x3
215x3 *
255x3 *
305x1 *
325x 0.97 * Couldn't lock that bitch out.
275x4 *

* super set with Clay's Lats

Incline Dumbell Press - 100x10x3

Lying Dumbell Ext
25x10
30x10
35x10
40x10
45x10
50x10

Dumbell Obliques - 75x10x3
Hex Dumbell Holds -20x failure x2, 25x failure
KB Rear Delt - 22x10x2

warm-up
sled dragging - 70x6
dumbell rotator
various band warmups

BP
bar x10
bar x 3 <---add doubled light band
95x3
135x3
185x3 <--- add 4 board
225x3
275x1
295x1
315x1
435x1 <--- remove bands, add double Rage X, add 3 board
475x1 <--- add 1 board
515x1 <--- no board
455x3 <--- add 1 board
425x5 <--- remove 1 board after first 2 reps

Dumbell BP - 100x20, 100x12
Pro Handle Lat Pulldown - 3x10-15
Kettlebell Rear Delt Raise - 3x10
Fag Curl Bar - 2x10
band shit for shoulders

At Bally's Totally Fucked Up Fitness, New Roc City, NY

Elliptical Rider - 5 min
Dumbell Rotators
Pushdowns - 2x15
V-Handle Pulldown - 3x10

Floor Press - bar x15, 95x10, all sets now thumb out from smooth 135x5, 185x5, 225x3, 275x3, 315x3, 345x1, 365x1 tied CG PR, 385x1 PR, 405x1 PR, 365x2 PR

Superset
Rack Lockout Comp Grip - 315x5, 405x5, 455x5, 505x5
Hammer Strenph Upper Back/Lat - 4x10-12

Superset
Reverse Fly on High Pulley - 3x12
Tate Presses - 3x12-15

Curl Machine - 3x10-12

Cross Country Skier - 7 min

warm-up
sled 70x6
band face pulls
band rotator
blast strap pushups - 2x15

3 Board Press w/doubled light bands CG
45x5
135x5
185x3 <-- add 3 board
225x3
255x3
275x2

Comp BP w/ Inzer Rage X
405x3 <-- 3 board
455x3 <-- 1 board
475x2

Fat Bar Pulldowns - 3x12
Kettlebell Lateral Raise - 2x15

Marital problems Wednesday so I moved the workout. Shoot me.

At 24 Hour Fagness, Murray, UT

warmup
Elliptical Rider - 12 min
Chuck's Lats - 2x15
Pushdowns - 2x15

Dumbell Press - 80x10, 100x20, 125x10x2
Incline Close Grip - 135x5, 225x5x2, 245x8
Clay's Lats - 3x10
Seated Lat Row - 2x10
Dumbell Lateral Raise - 3x10-12
Random Calf Machine - 4x15

At 24 Hour Fagness, Murray, UT

Elliptical Rider - 12 min
Face Pulls- 2x15
Chuck's Lats - 2x15
stretching

Foam Roller Pad Press - barx15, 95x10, 135x5, 185x5, 225x3, 275x3, add pad 315x3, 365x3, 385x1 PR, 405x1 PR, 425x1 (spotter touched bar near lockout so do it again), 425x1 PR, 405x2.5 PR

Tried some rack pressing but my tris were cooked and the lift off was almost impossible. Wasn't sure what to do next so I looked for the biggest set of cans in the joint and they were right next to the decline bench. (0)(0)

Decline Dumbell Press - 100x10, 125x8x2
Hammer Strenph Seated Row - 4x10 loaded
Superset
Pulldown Abs - 3x12
Reverse Fly on Incline Bench - 3x8-12

Seated Dumbell Curl - 2x10

Kept hearing Vin in the back of mind saying "Smash Fuckin' Weights" and I went balistic. Great workout.

At 24 Hour Fagness, Trolley Lanes, Utah

I figured out why this gym is so much more gay than the other commercial gyms. It's the gay gym! Took me a while to put it together but with all the lesbian couples running around and the guys teaching aerobics lisping to the point of spitting, I figured it out.

warm-up
Elliptical 7 min
Chuck's Lats
rotator
stretching

Carpet Muncher Press w/sweatshirt CG - bar x10, 135x5x2, 185x3, 225x3, 275x3, 315x3, 365x3
Low Pin Presses (started from rack) - 315x5, 365x3, 405x3
Hammer Strenph Lat Pulldown - 4x8-12
Clay's Lats - 3x12
Superset
Cable Rotators - 3x12/12
Triceps Pushdown - 3x12
Hammer Curls - 2x10

Elliptical Rider - 10 min

At Major Fitness, Pueblo, CO

warm-up
Seated Row Machine - 3x10
stretching
Dumbell Rotators
Dumbell Ext

Reverse Blue Band BP - 225x5, 275x5, 315x3, 365x3, 405x3, 455x1, 495x1 PR, 505 miss, 455x3 PR
I set up the bands 4 pins lower than last time I was here when I hit 500. They were off the bar at lockout. My timing was off on the 495 and 505. I wasn't thinking lockout on the descent. I had it down on the 455x3 which was easy.

3 Board Press CG - 345x5, 365x4, 375x4 PR
Pushdown - 3x12

Out of time. Will do accessory work tomorrow.

At Albany Strength, Albany, NY

warm-up
Parisi stuff
Chuck's Lats - 3x15
Pushdowns - 3x20
Dumbell Rotators

Floor Press w/ Fat Bar
barx20
95x5
95x5 <--- add 120 chains over sleeves
135x5
185x3
225x3
275x3 PR
295x1 PR
315x1 PR
285x2 PR

Incline Press w/Fat Bar - 135x10, 185x10, 225x8
Seated Cable Row - 4x10
Pushdowns - 3x10
Curls w/Fat Bar - 2x10
Standing Calf Raise/Shrug - 4x10
Dumbell Side Bends - 3x10

warm up
face pulls - 3x15
dumbell rotators
stretching

3 Board Press
bar x20
95x10
135x5
185x3
225x3 <---- add boards
275x3
315x3
365x3
405x1
415x1
425x1
435x1 missed on 2nd PR

Did these high on the board on was WAY stronger than whatever I've done in the past. Lots of quality pressing over 90%. Noticed I'm stronger on CG stuff so I'm moving my grip out to comp.

Superset
DB Bench Press Palms In - 130x6, 130x8, 140x8 Never used dumbells this heavy before.
Chest Supported Row - 5x6-12
Superset
Small V-Bar Pulldown - 2x10
Pushdown - 2x15
EZ Bar Curl - 3x10

At Albany Strength, Albany, NY

warm up -
face pulls - 2x15
pulldown abs - 2x15
stretching
dumbell rotators

CG BP -
barx20
95x5
135x5
135x3 - add 120 lbs chains
185x3
225x3
275x3
315x1
335x1 PR
345xmiss
315x2

Rolling Dumbell Ext - 3x10 heavy
Chest Supported Row - 5x10
Rope Pushdown - 3x10
Dumbell Curl on Scott Bench - 2x10

warm-up
sled - 70x6
band rotators, face pulls, pushdowns
stretching

3 Board Press + monster minis
barx20
95x10
95x5 <----add bands
135x3
185x3
225x5 <------add 3 board
275x3
315x1
345x1

Shirt work w/ Karin's Xtreme Gen II
405x3 - no touch
455x3 - no touch

Great shirt but sleeves are too loose.

Incline Fat Bar Press - 170x5, 260x5, 310x3

Superset
Pushdowns w/fat bar 60x20x3
1-arm dumbell rows 100x10x3

At Detroit Barbell, Romulus, MI

warm up
dumbell rotators
band stuff

Floor Press w/ the FATTEST BAR I've ever seen - barx10x2, 95x5, 135x5, 185x5, 225x3, 275x3
225x3x4 DE sets <--- add 2 board
275x3
315x1
345x1
365x1
385xmiss
385x1

Bar weights 55 so it's really 395 and a big fat PR

MM 5 Board - 405x3, 425x2, 405x3, 365x5x2
I was smoked after the floor press.

Superset
Chest Supported Row - 4x8-12
Seated Dumbell Lateral - 3x10

Back to the lab...

At 24 Hour Fagness, Frisco, TX

Elliptical Rdier - 15 min
CG BP - barx20, 135x5, 185x5, 225x5, 275x3, 315x5, 345x1, 365x1
Clean & Push Press - 135x5, 185x5, 205x5, 225x5
Rolling Dumbell Ext - 3x10
Hammer Strenph Row - 3x10
Superset
Donkey Calf Raise - 4x8-20
Pulldown Abs - 3x10

At Detroit Barbell, Brownstown, MI

warm-up
shoulder traction
band rotators
band pushdowns
face pulls
hip mobility
stretching

CG BP - bar x15, 105x10, 135x5, 185x3, 225x2, 275x1
BP
315x1 <---- 2 board
365x3 no touch <---- no board add Rage X
405x1 <---- 2 board
455x1 <---- 1 board
515x1*
545x1

*Shirt still needs a lot of breaking in to be like the one I used that DB owns, but it will get the job done. What did I say, "It never turns out the way you expect." I couldn't jack it for 515 or 545 but I was able to lock them out with the shirt riding high. Both touched with press command.

Superset
Chest Supported Row - 3x6-10
Rolling Dumbell Ext - 3x10

Face Pulls - 3x15

later - 10 min cardio bike

At Detroit Barbell, Brownstown, MI

warm-up
sled 45x4
dumbell rotators
band pushdowns
face pulls

BP
bar x20
95x10
135x5
185x3
225x3
275x3 <--- add 3 board
275X3 <--- add chains
315x3
365x1
375x1 PR
405x3 <--- drop chains, add 5 board
455x1 PR <--- did this MM style, but never straight
465x1PR*

*Was floundering on all my sets until JJ reminded me about thinking of the lockout from the unrack movement.
Felt like shit both from yesterday and two weeks of bands on speed day.

Dumbell BP - 80x10, 120x6 both sets w/ light band behind back
Supersest
T-Bar Row - 3x8-12
Dip Machine - 3x10

Time to start slowing it down for the big day.

At Detroit Barbell, Brownstown, MI

warm-up
band pushdowns
band face pulls
sled 45x6
dumbell rotators

BP - barx20, 95x10, 135x8, 185x5, 225x3, 275x3, 315x3
365x3 <------- add 2 board
405x1 PR
455x1 <-------- add double Rage X, no touch
495x1 <-------- add 1 board
525x1 <-------- no board, no touch
550x1 <-------- no board, no touch

About 1 board or less on the last 2. Weight was easy so I may have to up the opener. In retrospect, I never broke my wrists to touch and I may have been able to make something happen.

Dumbell Press - 120x6-8 w/ light band behind back
Giant Set
Tricep Pushdown - 3x15
Chest Supported Row - 4x8-12
Face Pulls - 3x15
Band Rotator - 3x20

At Detroit Barbell, Brownstown, MI

warm-up
sled 45x4
band rotators
band pushdowns

Felt like I got hit by a truck from yesterday.

BP
bar x20
95x10
135x10
135x3 <--- add doubled light bands
185x3
225x3
275x3 <--- add 4 Board
285x3
295x1
305x1
325x1 ~ 505 top weight

Dumbell BP - 120x10, add mini behind back 120x8x2
Superset
Shoulder Press Machine - 3x12
Seated Dip - 3x10

Chest Supported Row - 3x10

At Detroit Barbell, Brownstown, MI

warm-up - sled 45x6
dumbell rotator
band pushdowns
stretching
mobility

Comp BP - bar x15
95x10
135x10
185x6
225x3
295x3
335x3
405x1 <--- off 3 Boards add beater 52 Rage X
455x2 <--- off 2 boards
515x1 <--- off 1 board PR
545x1 <--- touch PR
575x0 couldn't lock out,
585x0 <--- jacked shirt Was there but didn't think I was touching and was as far as I could go without rolling it. I thought I was about 3" and they said about 1/8". I know I could've pressed this based on how the shirt locked up. First experience in a shirt that fits.
515x1 <--- touch unjacked shirt

I thought I was having trouble touching but the feedback from JJ was that they were touching easy. I have A LOT to learn about shirted benching. I learned more in this session than the entire MM seminar.

Dumbell Presses - 100x12, add monster mini behind back 100x10, add light band 100x4.5 - almost lost my head on this one. These rule.
Chest Supported Row - 2 pl x15, 3 pl x10, 4 pl x8,x8, 3pl x10
Mini Band Rear Delts - 2x15
Shoulder Press Machine - 2x15

Best Bench workout in my history

At Detroit Barbell, Detroit, MI

warm-up
sled 45x6
band pushdowns
band face pulls
stretching
mobility

Floor Press - bar x10, 95x6, 135x6, 185x3, 225x3, 275x3, 315x3, add big ass chain (draped over sleeves) x1, add chain x1, add chain x1
JJ said I took about 5 secs to lower the last one and was putting all the weight on my pressing muscles. He said I need to use mh lats more. Clay had been talking to me about some stuff with the floor press and boards. He went on about pulling the elbows into the lats and bringin it down fast while staying tight in the back.
add 3 board x1 - smoked it, checked depth and triceps were flat with elbows about 1/2" above the ground. The boards keep your elbows from slamming the floor and causing you to dump it.
335 + 3 chains/side x1
345 + 3 chains/side x1 PR - smoked it

MM 5 Board - 365x5, took some new techniques and put them to use, 425x3, 455x3 PR and a joke

Giant Set
Chest Supported Row - 4x6-10
Machine Shoulder Press - 3x15
Machine Tricep Pushdown - 3x10

First good bench workout I've had in weeks. The stuff I learned tonight will also keep my pecs from feeling like a train wreck.

Went home and slept.

ME/BP

warm-up - sled 45x6, mini band rotator, dumbell shoulder stuff, stretching, reverse hyper - 1x20

Bench Press
bar x ?
95x10
135x5
185x5
225x3
275x3
315x2 <------ added 3 board
365x3 <------ add loose Inzer DD
405x3
465x1 <------ drop to 2 board
455x2 <------ drop to 1 board
225x10 beat to hell

Rack Lockouts Pin 12 - 365x5, 405x5, 500x5
Seated Rear Delt - 3x12

upper body feels like shit

warm-up
Blast Strap Pushups - 3x12
Dumbell Rotators
stretching

Reverse Green Band BP - 135x10, 225x5, 315x3, 365x3, 405x3, 425x3
Incline BP w/Apollon's Axle - 175x5, 215x5, 265x5

Superset
V-Bar Pulldowns - 3x10
1-arm lat row overhead shoulder extension on grappler - 3x10

Rope Pushdowns - 1xfailure

warm-up
Reverse Hyper - 2x10
mini band rotators
band face pulls - 2x50
dumbell shoulder warm up

Comp BP - barx15, 95x5, 135x5, 185x3, 225x3, 275x1, 315x1, add Titan Boss - 405x3 no touch, 460, add Titan F6 double - no touch by 6", add Inzer DD 460 miss groove - 460 x2 board x1 board x touch miss - same set, 225x12

Superset
Dumbell Cleans - 3x12
Pushdowns - 3x15

Today sucked. Triceps fried.

warm-up
Mini band pushdowns - 2x50
Mini band upper back - 1x50
Shoulder traction w/mini
Sled - 70x4 trips
Blast Strap Pushups w/feet on bench

Floor Press w/chains (weighed out at 44 on bottom/92 at lockout) - barx15, add chains x10, 135x5, 185x3, 225x3, 275x3, 315x1, 285x2x2 = 5 reps over 90% and the last one about killed me
Tate Presses - 3x15-20
Superset
Dumbell Row - 100x10x3
Mini Band Rear Delt - 3x15
Dumbell Curls on GHR - 3x8
Mini Band Pushdowns - 100 reps (did as many as I could, rested about 10 secs, and started again - FU Ray)
Adam James Abs - 3x15

Warm-up
sled dragging - 70x6 trips upper
shoulder traction
band face pulls 2x30
reverse hypers 1x15
GHR situps - 1x15
stretching

3 Board Press - barx10, 95x5, 135x5, 185x3, 225x3, added 3 board 275x5, 315x1, added Scott's double F6 365x3, 405x3, 455x2 off 2 board, back to 3 board 485x3, 500x3 PR

Raw Bench - 225x15
Fat Bar Pushdowns
2x15, 1x20
Landmine 1-Arm Lat Row Shoulder Ext - barx8x3

warm-up
reverse hyper
shoulder traction with mini
band pushdowns - 2x30
Chuck's Lats - 2x12

CG Reverse Blue Band Bench Press w/90lb Fat Bar - 270x5,320x5, 360x3, 410x3, 450x1, 470x1, 270x20

Felt like ass.

Fat Handle Pushdown - 3x15
Incline Dumbell Shoulder Press - 85x12, 100x9
Fat Pro Bar Pulldowns - 4x10

At 24 HR Frisco Frisco, TX
warm-up
Elliptical Rider - 5 min
dumbell rotators
CG Pulldowns - 2x12

Floor press - bar x10, 95x5, 135x3, 185x3, 225x3, 275x3, 315 x3, 355x3 tied PR but very hard
5 Board Press - all sets + mini bands 275x5, 315x3, 365x3, 385x3 PR
Hammer Strenph Upper Back/Lat - 3x10
Seated Row Machine - 2x15
Side Lateral Machine - 3x10

Elliptical Rider - 10 min

Sled - 45x6 trips
Chuck's Lats - 2x15
Dumbell Rotator
Light Band Pushdowns - 1x50

3 Board Press CG - barx15, 95x10, 135x3, 185x3, 225x3, add boards 275x3, 315x3, 365x3, 385x1, 425x1 PR
Rack Lockouts Pin 10 - 405x5, 455x5, 525x4
Grappler T-bar narrow handle - 3x15,12,10
Fat Bar Revolving Pro-Style (that's what EFS calls it) Pull Down - 2x15,x8
Dumbell Press - 65x12, 40x25
Light Band Pushdowns - 1x50

At Major Fitness, Pueblo, CO

warm-up
Elliptical rider - 10 minutes
Shoulder Traction on High Pulley
Pushdowns - 1x40
Face Pulls - 1x25

Reverse Band Press - bar x 5, add bands 135x3x2, 225x3, 275x3, 315x3, 365x3, 405x3, 455x1, 475x1, 500x1 big time PR
Rolling Dumbell Ext on Decline - 7x8 15 sec rest
T-Bar Row - 1 plate x5, 2 plates x5, 3 plates x5, 4 plates x5x2, 4 plates x10
Seated Row - 2x10
Face Pulls w/Rope - 3x15 *This lit up my delts by grabbing the rope in different spots about every 5 reps

At Pueblo Athletic Club, Pueblo, CO

warm-up
dumbell rotators
tricep pushdown - 2x25
face pulls - 2x15

CG Floor Press - hung 5 sets of the 5/8 chains on the sleeve of the bar - bar x10, add chains x5, 95x3, 135x3, 185x3, 225x3, 275x3, 315x2, 325x1, 335x1 Not sure how much chain weight this was put I am positive this was a PR. Very pleased.

Pin Press - 405x5, 455x3, 495x2 PR at this height
Chest Supported Row - 4x6-10
Tricep Pushdown - 2x20
Rear Delt Machine - 3x10

I had a really bad feeling today. About 5:40 I called Phil and told him I would not be working out today and to open the gym for me. I finished my work commitments and went home late. I called Phil later to spot me on Thursday. About 9:25 my Dad called and told me my mother was dying. I guess I can allow myself to miss this workout. First one in 5 years.

My Mom is a powerful, loving, free leader. She did a whole lot for people during her life and will never be forgotten. BAG is what it is because of my Mother's love and belief in her son.

warm up - sled dragging 70x4, 45x2

BP (close grip)- bar x5, 95x5, 135x3, 185x3, 225x3
3 Board Press (close grip)- 275x5, 315x5, 365x3
Lat Pulls - 3x12
Mini Band Rotator - 4x12

At Pueblo Athletic Club, Pueblo, CO

warm up - treadmill - 10 minutes
Face Pulls - 2x15

Fat Bar CGBP - barx8, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3
Superset
Fat Bar Extensions to Chin - 135x10x3
Chest Supported Row - 3x10
Superset
CG High Pulley Row - 2x10
Rear Delt on Pec Dec - 2x15

warm up - face pulls 2x20
light band pushdown 1x80
dumbell rotator

BP - 45x5, 95x5, 135x5, 185x3, 245x1, 295x1
add shirt 390x1 no touch, 445x1 no touch, 505x1 touched

Super Set
Pressdowns - 3x15
Rear Delt Raise - 3x12

GHR Curls - 2x12

At Albany Strength, Albany, NY

warm up - Thick Lat Bar Pulldown - 2x15
Standing Abs - 2x25
dumbell rotators

Incline Fat Bar Press - barx10, 95x3, 135x3, 185x3, 225x3, 275x3 PR, 295x1, 315x1 PR, 325x1 PR
Pin 9 Lockout - 405x5, 455x3, add mini behind back 455x2, 455x3
Rolling Dumbell Ext on Incline - 35x10x7
Chest Supported Row - 5x6-12
Standing Dumbell Press - 55x10x2

treadmill - 15 min

warm up - sled dragging - 45x6 trips
Blast Strap Pushups - 2x20
dumbell rotator

BP - 95x5, 135x5, 185x3, 225x3, 275x1, 315x1
add shirt - 4 board 405x1, 2 board 455x1, 1 board 495, 520x0 pushed bar back over my face and got scirred

*Pin 12 Presses - 315x5, 365x5, 385x5
Pull downs w/v-handle - 3x12
Pressdowns - 3x20
Mini band rear delts - 3x12
Hammer Curls - 3x10
Rolling Thunder Obliques - 3x8

warm-up
sled dragging - 70x6
mini band rotator
light band pushdowns 80 reps
Blast Strap Pushups - 3x15

Reverse Blue Band Bench CG - 225x5, 275x3, 315x3, 365x3, 405x3, 435x3 PR, 455x2 PR
Blue Band Reverse Bench - 3x15
DB Cleans - 3x12
Overhead Tricept Ext. w/blue band and inch dumbell handle - 3x15
Leg Raises - 3x15

warm up - tire dragging 2 trips, sled dragging 45x2

Reverse Band Press (Blue) - 225x5, 275x3, 315x3, 365x3, 405x3, 455x3, 485x miss
6 Board Press - 455x3, 495x1, 475x3
Lat Pulldown - 4x10
Superset
Dumbell Rear Delt Raise - 3x10
Chuck's Band Lockout - 3x15-20

Sled dragging - 8 trips
Face Pulls - 2x20
Stretching with mini

CG BP - barx15, 95x5, 135x3, 185x3, 225x3, 275x3, 315x1
add Phillipe's Inzer DD
4 Board - 455x3
2 Board - 465x2
4 Board - 475x3

Rope Pushdown - 3x15-20

Sled dragging upper - 70x8
Face Pulls - 2x15
Blast Strap Pushups - 3x15

Bench Press - warm up to 315x1
(add Phil's DD)
4 Board 435x3 + 35 lbs chain
2 Board 445x1.5* + 35 lbs chain, bar rolled and I dumped it
4 Board 455x2 + 35 lbs chain, chains were rolling bar again

Pin 11 Presses - 425x3, 465x3, 335x10

*Missed work yesterday from the flu. Sucked tonight.

Sled Dragging - 45x8 trips
Blast Strap Pushups - 3x10
Face Pulls - 2x20
stretching

Bench Press - warm up to 315x1
(add Inzer DD)
4 Board 425x2
2 Board 445x2
4 Board 465x2

Dips - 3x10
Lat Pulldowns Multi handle - 4x10
Mini band rear delts - 4x10

warm up
sled dragging - 70x8
Face Pulls - 2x20
stretching

CGBP - barx15, 95x5, 135x3, 185x3, 225x3, 275x3, 315x1, 355x2*
Comp Bench Inzer DD - 435x2 (dumped 3rd back), 455x1 (didn't count as Scott touched the bar on one side)

*Should have known something was wrong here. My first rep was easy and the 2nd one felt like mud. I have overtrained my triceps. That drop set on Sunday killed 'em. I just didn't have anything when I put the shirt on.

Dumbell Rows - 115 4x10
Lionox - 25 2x10

Got the hell out of the gym before I did something else to overtrain.

REALLY GLAD TO BE BACK IN THE GYM

Warm Up
Tire dragging - 6 trips
Sled dragging - 45 x 4 trips
Blast Strap Pushups - 3 sets of 10
Shoulder rotations

3 Board Press - barx10, 95x5, 135x5, 185x3, 225x3, add boards 275x3, 315x3, 365x2, 385x1
I couldn't hold my mouth closed or put pressure on my jaws because of the surgery so stopped here.

SSB JM Press - all sets w/ mini behind back - 135x8, 185x8, 225x8, 275x4
Pullups - 4x8
Lionox - 30 3x8 These suck if you haven't tried them yet. Thanks Travis Mash & Co.
Gay Dumbell Concentration Curls - 3x12

warm up - sled 45 lbs 8 trips upper
blast strap pushups - 4x10
mini band rotators

Cambered bar 3 board - barx?, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 345x2
Blue band pushdowns w/inch dumbell - 4x12

drove over to 24 HR
Chest Supported Row - 4x10
Rear Delt Machine - 3x15
Seated Donkey Calf - 4x12-15

warm up
sled dragging - 70x8 trips
blast strap pushups - 2x12
mini band rotator
stretching

CG BP - barx20, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1
Shirt work Titan Boss (first time)
3 Board - 365
2 Board - 415
no Board - 465 didn't touch
500*x1 gym lift PR

First impressions are this is the best shirt I have ever worn...or at least the best fitting.

Overhead Tricept Ext. w/blue band and inch dumbell handle - 3x15

warm up
sled dragging upper 45x6
streching w/ mini

BP - bar x5, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1
add Metal Viking - 3 board 395x1, 2 board 415x1, 445x3 touched last one

Over Head Tricep Ext. (light & avg. bands w/inch DB handle)- 3x12
Standing Military - 135 2x10

At Albany Strength - Albany, NY

warmp up
Pull Ups - 2x6
Triceps Pushdown - 2x25
Dumbell Rotator - 2x15

Floor Press Fat Bar - bar x5, 95x5, 135x3, 185x3, 225x3, 275x3, 315x1, 335x miss, 335x1
CG Floor Press Fat Bar - 225 + 80 chains over bar 1x5, 185 + 120 chains over bar 2x8
Tate Press - 3x15
Chest Supported Row - 4x8-10
Dumbell Rear Delt - 3x15

Treadmill - 13 minutes

At Albany Strength, Albany NY

warm up
dumbell rotator
pullups - 2x6
triceps pushdown - 2x20

CG BP - bar x15, 95x5, 135x3, 185x3
3 Board Press CG- 225x3, 275x3, 315x3, 365x1, 385x miss?, 385x1
Whatever I'm doing for bench apparently isn't working. This is down 30 lbs from my PR and it was hard as hell. May have to get fat again.

MM 5 Board press - 365x5, 405x5x2
Superset
T-Bar Row - 2 plates x15, 3 pl x12, 4 pl x10, 5 pl x6x2, 4 pl x10
Triceps Pushdown - 5x10-12

Cable Crossover Rear Delt - 4x12
Hammer Curls - 2x15

Treadmill - 13 minutes

At Albany Strenph, Albany, NY

warm-up - shoulder rotation
pull ups - 2x6
reverse grip triceps pushdown - 2x15
stretching

CG BP - bar x a bunch, 95x5, 135x3, 185x3
Reverse Band Press Blue - 225x3, 275x3, 315x3, 365x3, 405x3, 455x1, 485x miss (foot slipped on shitty platform), 485x miss (middle)
Incline CG Fat Bar - 165x10, 215x6, 255x8
Rack Lockouts Pin 9 - 405x5, 455x3, 495x3, 495x5
Incline Dumbell Row - 110x8x4
Cable Crossover Rear Delt - 3x15

Stationary Bike - 15 minutes

At Pueblo Athletic Club - Pueblo, CO

Elliptical Rider - 15 min
Triceps Pushdown - 2x25
Rotator warm up - 2x15
Pulldown Abs - 2x20
Streching

Didn't do speed sets because of the shirt work on Sunday so did them today.

DE BP - 175 + 100lbs chain 8x3
MM 3 Board Press - 275x6, 315x6, 365x3, 365x4 all sets +100lbs chain
Chest Supported Row - 3 plates x 15, 4 plates x 10, 5 plates x 8 , 6 plates x 5, 3 plates x 15
12" Strongman Log Overhead Press - log x3, 50x3, 70x3, 90x3, 90x5
Strongman Carry apparatus shrugs - 450x20x2

Got spotting and hopped in with Big Ed - CO Strongman chairman
I don't think anyone at that gym doubts powerlifters are strong. Traded an inch dumbell Barry made for a wrist strengthening barbell handle.

Triceps Pushdown - 2x25
Lat Pulldown Shrugs - 2x12

CG BP - bar x a bunch, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x3 PR
5 Board - 365x5, 405x3, 425x miss, 405x3, got shit together 430x3
T-bar Row - 5x8-12
Triceps Pushdown - 3x15-20
Cable Crossover Rear Delt - 3x12

Bike - 15 min

At Albany Strength - Albany, NY

Forgot my Chucks, during my week of forget everything, at the hotel. Didn't feel like driving back so it was floor press.

CG Floor Press - barx 15, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, add huge chain over bar 315x1, add another chain 315x1 x2

These chains must have weighed an assload because I barely got the 2 chains the first time. Second time was better. We need some of these chains.

Pin 9 Press on rickety, wobbly, skinny bench...in socks - 315x5, 405x3, 455x3 x2
CG Seated Row - 5x10
Seated Dumbel Press - 3x12
WG Lat Pulldown Shrug - 3x15
Rope Pushdown - 2x15

Sled dragging - 45x6
Blast Strap Pushups - 2x10
Lat Pulldown shrugs - 2x12
stretching

Close grip BP - bar x12, 95, 135, 185 x3
3 Board - 225, 275, 315 x3, 365x1, 410x1 easy PR, 365x3
Extensions to chin - 135 + 60lbs chain 3x8, 135x10
Blast Strap Tri Extensions - 1x12
Grappler Rows - 4x8-10
Shoulder Horn - 3x15-20

At Pueblo Athletic Club - Pueblo, CO

Elliptical Rider - 15 min
Close grip shrug on Lat Pulldown - 2x15

Floor press - bar x10, 95, 135, 185, 225, 275, 315 x3, 355x3 PR, 370x1 PR
Fat Bar 3 Board - 165x8, 255x5, 325x8, 255x10
Strongman 12" Log Hang Clean and Overhead Press - 105x3, 155x3, 195x3, 285x1, 195x3
Wrist Enforcer - 3x8

warm up - sled draging upper 1 plate x 6 trips
Chuck's Lats - 2x15
stretching

Reverse Blue Band BP - 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, 455x1, 475x1 *PR close girp
The last one was the longest max effort bench effort in history...

Pin 10 Lockouts - 405x5, 455x3, 475x3
Dumbell Rows - 117x60 reps over 5 sets
Plate Rear Delt Raise - 35 3x8
Barbell Curls - 2x8

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

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

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 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

WED SEP 22 - ME BP

Warmup - sled dragging 6 trips
Chuck Lats - 2x15
shoulder traction

Close Grip BP - up to 225x3, 275x3, 340x3 PR
Shirt work - 405x3, 435x3 PR smoke 'em if you got 'em
Overhead Cable Tricep Ext. - 3x10
Low Pulley Rows - 3x10
Lat Pulldown - 2x10
Lateral Raise w/mini - 3x15-20

WED SEP 15 - ME BP

Warmup - mow backyard
Tri Pushdown - 2x15
Shoulder traction
Face Pulls - 2x15

Floor Press close girp - up to 275x3, 315x1, 345x3 PR, 345x3 better than first
Decline BP close grip - 225x8, 275x6, 315x6
Giant Set
Blast Strap Lats - 3x10
threw in some Pull Ups
Rope Pushdown - 3x10

Low Pulley Lateral Raise - 3x10
Concentration Curl - 2x12

WED SEP 8 - ME BP

Warmup - Sled dragging 6 trips
Easy pushups on Blast straps - 2x20
Lat work - 2x15

3 Board Press - up to 225x3, 275x3, 315x3, 365x1, 415x miss
add shirt - 445x1, 2 Board Press 475x1

WED SEP 1 - ME BP

warm up - sled dragging 8 trips
everyone's favorite - mow backyard briskly
shoulder traction
3 man deadlift - 500 lbs when Mike's shirt blew

Reverse Blue Band BP - 185x3, 245x3, 295x3, 335x3, 385x3, 425x1, 465x1 PR, 475x1 PR*
Phil finally owned up to his Elite status and went before me in the rotation. The result? 2 PR's.

* I did 475 before but we had the bands outside the plates. Way easier.

Tri Ext to face - 135 3x8
Overhead Tri Ext w/ Blue Band & Inch Dumbell handle - 3x15
One Arm T-bar Row - 4x10
One Arm Grappler Press - 3x10

WED AUGUST 25 - ME BP

warmup - trim backyard
Lat/upper back work - 3x15
shoulder traction

Floor press w/ chains close grip - We did something a little different because some of the guys did floor press 2 weeks ago. We worked up until the beginners were out and then started adding a chain and weight each set. The chains are 3/8" because we can't seem to get 5/8" here. The chains are listed per side with no deload. The additional weight ended up being 80 lbs total at lockout on the last set. We measured the weight with a hanging scale I bought so when people ask how much band or chain is on the bar we know. I don't really care but have to admit it has been extremely handy in figuring out band tensions.

up to 225 + 3 chains x3, 265 + 4 chains x3, 285 + 5 chains x3, 315 + 6 chains x1, 335 + 7 chains miss

Low pin press - 245 2x10, 295x8
Seated Low Row - 4x6-10 heavy
Inch Dumbell Arnold Press - 2x10
Mini Band Rear Delt - 2x15
Inch Dubell Curls - 2x6-8

WED AUGUST 18 - ME BP

At Major Fitness in Pueblo, CO who, by the way, does not allow chalk anymore. Fuck them. I'll never go back.

3 Board Press close grip - up to 365x3, 385x1 missed 2nd rep, 315x8

Superset
Rolling Dumbell Press 4x10
Chest Supported Row Machine - 5x8-15

Rear/Side Lateral on low pulley - 3x15
Seated Dumbell Curl - 2x10

WED AUGUST 11 - ME BP

DB Incline BP - 50x15, 100x20, 80x14
Seated Calf Raises - 3x10
Board Presses (4 Board)- 315x5, 365x5

Super Set
Chest Supported Rows - 5x10
Pec Deck Rear Delts - 3x10

Seated Homo Curls - 3x10

WED JULY 28 - ME BP
various band warm-ups because it was raining out of it's mind
face pulls - 2x10

REV. BAND BP (w/blue bands)- up to 275x3 ,315x3,365x3 ,405x1 ,455x1
Note:We double loop the bands on the saftey pins set at the highest pin hole so they let off at lockout.

Rev Band JMs - 3x10
Lat Pulldown - 4x12
GHR Situps (w/green band) - 3x10

WED JULY 21 - ME BP
Sled dragging - 6 trips upper

Close grip BP - up to 335x3
Comp Bench add shirt - 385x1, 435x2

Board Press (MM Style) - w/5 Boards 365x5, 385x5
w/4 Boards 405x5

Rack Lockouts - 405x3, 475x3, 515x3

Close Grip BP - up to 325x3
Comp Bench add shirt - 375x1, 405x3

Board Press (MM Style)- w/5 Boards 335x5, 365x5
w/4 Boards 385x3

Pin Presses - 405x5, 455x3, 495x3

WED JUL 07 - ME BP
Warm up - Sled dragging upper

Close Grip BP - up to 315x3
w/ shirt - 375x5

Board Press (MM Style) 5 board - 315x5, 345x5
Board press (MM Style) 4 board - 375x5
Pin Lockout - 365x5, 405x5, 495x3

WED JUN 30TH - ME BP

warm up- yard work

Just did some of the stuff we didn't get to hit hard at the MM seminar.

5 Board Press - 315 2x5, 365x5, 4 Board Press - 365x5
Rack Lockouts - 315x5, 405x5, 495x5

WED JUN 23 - ME BP

at The Rush in Knoxville, TN home of WPO BP finalist Mark Carter

Versa Climber - 3 min
Elliptical Rider - 7 min
stretching

takin it easy, Metal Milita seminar this weekend
2 Board Press - up to 275x3
DBl Press - 110s 2x15
Rolling DB press - 55 2x10, 65 2x8
Chest Supported Row thing - 4x8-15
Face Pulls - 2x15

WED JUN 16TH - ME BP

warm up - sled dragging upper - 6 trips
shoulder traction
face pulls - 2x15

3 Board Press - bar x a lot, add 80 lbs chain bar x a lot, 95x5, 135x5, 185x5, 225x5, 275x5, 315x5

JM Press SS Bar - 135x12, 185x10, 225x8, 245x6
Lat Pulldown - 4x6-10
Seated Arnold Press - 2x20

WED JUN 9TH - ME BP

warm up - shoulder traction
face pulls - 3x15

2 Board Cambered Bar - bar x a lot, 95, 135, 185, 225, 275, 315 all sets of 5
Pin Press - 315x5, 365x3, 405x3
Seated Row - 4x8-12
Supermans on GHR - 3x10-12

Feels good to rest but I'm starting to get the fire again. Read the APF Seniors results and feel like a big pussy.

WED JUN 2 - ME BP

Sled dragging - 4 trips upper
Face Pulls - 2x10
BP - bar x bazillion, 95 x a lot, 135 2 x a little less, 185x10
GHR Situps - 2x10 med
JM Press - 2 light sets demonstrating form
Band suspended pull ups - 2 sets
12 oz curls - 3 sets

WED MAY 19 - ME BP

Warm up
Sled dragging - 6 trips upper
GHR situps - 2x12

Dumbell Press - 60x20, 90x20
3 Board Press - 315x3, 365x3 PR
Reverse Grip Tricep Pushdown - 2x15
Lat Pulldowns - 3x20
Rotator work with mini bands
Pull Down Abs - 2x12
Side Abs - blue band doubled 2x10
DB curls on G/H pad - 2x6-8

WED MAY 12 - ME BP

Warm up
Sled dragging - 5 trips upper
Face pull - 2x10
Band Traction

Comp Bench - up to 315x1, add shirt 365x1 w/3 board, 425x1 w/1 board, 460x1
open here

Reverse Band BP close grip - 315x12
Lat pull downs - 4x10
Tiffany Raise - 3x15-20
DB curls on G/H pad - 2x6-8

WED MAY 5 - ME BP

Sled dragging upper - 5 trips
Mini band rotator

Floor Press - up to 315x3, 335x3 PR
5 Board Press SS Bar - 315x3, 385x3, 405x2
Finger Pullups on Rack w/mini band - 3x10
Incline Dumbell Rows - 3x12
Tiffany Raise - 3x15

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

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

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

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.

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.

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

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

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

WED FEB 25 - ME BP

At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein and a few other bruisers. Last time...

warm up - mini band work, Face pulls - 2 sets, triceps pushdowns - 2 sets

BP warm up to 5x275

Med pin lockouts - from 265 up to 1x405 PR
High pin lockouts - up to 445 x 1 PR, down set 10x355

I suck at these bad. On top of that try them with the big Ivanko plates. I can't believe everyone doesn't train with 50 kilo plates or 100s like these dudes. It makes a difference.

Seated Dumbell Press - 2x10 med

Dumbell Floor Press - 2x12 light

Triceps Pushdown - 3x10-15

Chest Supported T-bar - 4x12-15

Remember what Angelo said about shoulder rotation, pulling the elbows in, and squeezing out of the bottom. Move elbows first by pushing with lats.

WED FEB 18 - ME BP

At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein and a few other bruisers.

warm up - mini band work, Upright rows - 2 sets, triceps pushdowns - 2 sets

warmp up BP close grip up to 315

Floor Press - up to 1 x 355 tied PR but smoked it, miss x 365 lost form
down set close grip 8x265

Seated Military - 4x5-12 med
Rolling Dumbell Ext - 3 sets med
Seated Cable Row close - 4 sets light/med
Scott Bench Curls - 2 sets light

WED FEB 11 - ME BP
At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein and a few other bruisers.

warm up - mini band work, pull down abs - 2 sets, triceps pushdowns - 2 sets

2 Board Press close - up to 1x345 PR, 1x385 PR
Add shirt - comp grip up to 1x435 1 board, 1x465 no board PR
Cuban Barbell Press - 5 sets pyramid heavy
Rolling Dumbell Ext - 3 sets light
Lat Pulldown - 5 sets light/med
Hammer Curls - 3 sets med
Number of times I was called "RED"(neck) - 100 x each lifter

Apparel - Slayer Tour shirt and skull pants to represent