Monday, January 31, 2011
finally got a big batch of videos, its going to take a while to upload and make sense of them so ill probably just post a few here and there
635 to a one board
some reverse band squatting in briefs cant tell how much
awful deadlift-->it has improved since then, im not going to post the raw sumo pulls they look just terrible
deads
warm up raw
2x5x235
add ACE straps down
425x1
435x1
385x5
335x5 no belt
take off suit and belt, add deficit box
275x5 sumo
255x5 conventional
weighted pullups from top of rack
4x6x45
zerchers to box
225x5
275x6
315x6 PR
seated narrow rows
4x6
noticed an increase in baseline anger, lots of dumb shits in the gym today
650/wk
bwt: 274
Military
Last military workout of this heavy block -
Standing Military - 230x3 (PR), then 185x10 (PR)
Underhand EZ bar row - 245x8,6,3
Seated DB Press - 70x8, 80x8
Underhand Lat Pulls - 250x8,6,3 then overhand, 180x10
JM's - 155x10,6,4
Standing Military - 230x3 (PR), then 185x10 (PR)
Underhand EZ bar row - 245x8,6,3
Seated DB Press - 70x8, 80x8
Underhand Lat Pulls - 250x8,6,3 then overhand, 180x10
JM's - 155x10,6,4
Sunday, January 30, 2011
chuck v
From Powerlifting USA, NOV 2002
This was the second year that EliteFTS had hosted the IPA Nationals. While it?s always nice to give back to the lifting community, it?s also a huge task full of months of hard work preparing for the event. Knowing that everything was in order, my wife and I decided to take a vacation a couple weeks before the event. This would allow us time to unwind and get ready to put on the best competition that we could for the lifers.
Right before we left for vacation, a friend of mine and fellow teammate, Chuck Vogelpohl, had the misfortune of rolling his car into a ditch. This happened one week before we left for vacation, and the only way that I knew about this was because he had had the police officer bring him into the gym so that he could train his squat. Chuck was training for the Nationals and didn?t want to miss a single session regardless of the numerous scrapes and bruises he had just received. Not to mention, he still had to find a way home. None of this ever dawned on him. All he knew was that he had to do what he had to do.
We returned from vacation, and a couple days later, I was back in the gym. As I walked into the gym, one of my other teammates came over and asked me, ?Did you hear about Chuck?? I figured this was kind of old news at this point so I said, ?Yea, he rolled his car before I left.?
?No, no, no, Dave. He rolled the rental car three days ago,? he told me with this ?I can?t believe this happened? look on his face.
You?re kidding me, I thought to myself. How in the world can you roll two cars within ten days especially when those ten days also happen to fall within the last two weeks before the nationals? Minutes later Chuck walked in carrying his gym bag and began getting ready to embark on his last bench press session before the meet. Not only was he carrying his bag, but he also had new scrapes, cuts, and bruises to go with the old ones from the week before. I asked him how he felt, and he said, ?Real good. Only one week to go.? We then went onto our training for the day. Not one word was ever said about the second accident.
It never dawned on him to talk about the second accident. All he knew was that he had to do what he had to do.
Six days later, we were at the meet and things were running perfectly. Everything was set up, the lifters were happy, and the women and light weight lifters were getting ready to start. At that moment, Chuck limped in holding a gallon jug of water. He had been there to weigh in and would be lifting the following day. I asked him how the weigh in had went, and he told me that he had made weight and was ready to go. I asked him about the limp, and he told me that he had pulled a glute but that it was no big deal. He should have a good day tomorrow.
I remember thinking to my self, this guy has been in two car accidents in the past two weeks and shows up to the meet with bruises all down his right leg and then somehow manages to pull a glute two days before the meet. Seriously, what the hell is he even doing at the meet?
This of course never dawned on him. All he knew was that he had to do what he had to do.
The next day, I was sitting in the head judge?s chair. Part of my job for the day was to judge as well as run the meet. The only break I would get from judging is when my teammates or friends would lift. At this point, I would step out to allow someone else to judge. I did, however, get to judge all other lifters. As I was sitting in the chair, I glanced up to the lifting order and noticed that Chuck?s opening squat attempt was 900 lbs. Confused, I flagged down Louie Simmons to ask him what the hell Chuck was doing. His best squat to date was 860 lbs, and he was opening with a 40 lb personal record. Louie just looked at me and said, ?Yea, well you tell him.? I have known Chuck for many years, and I can say that there was no way I was going to tell him because he wouldn?t listen.
Regardless of what I would have said, it wouldn?t have mattered. He had to do what he had to do.
Chuck screamed out for his opening attempt, and I mean SCREAMED. He?s known as one of the most intense lifters to ever step on the platform, and while he may not be loud, his intensity is contagious. When he lifts, he has ?something? that I?ve only seen in a couple other lifters. He?s also a huge crowd favorite, so as he approaches, the crowd stands to their feet. His range and intensity can be felt by everyone in the room.
Chuck got set under the bar and began to descend and descend. But he never got back up. He just got, as we in the game like to call it, ?stapled.? Needless to say, he missed the weight. I felt bad for him. After all he had been through to get to this point, to have it end like this sucked. But I figured that he would probably learn from this and pick his openers better next time. As I headed back to the judge?s chair, I heard Louie call Chuck for a repeat. In a meet, you have three attempts. If you miss one, you can keep the weight the same or go up. But you can?t lower the weight. Chuck decided to give it another shot.
After getting ?stapled? with a 40 lb personal record, most would have pulled out, but Chuck just did what he had to do.
As I sat judging the rest of the lifters, I kept an eye on the lifting order board to see what was going on. It was then that I noticed Chuck had increased his second attempt to 950 lbs. This would be the second highest squat of all time and a world record for this federation for his weight class. I was amazed at the call, but he was also a friend and teammate so I was also concerned. Once again, I called Louie over and asked him what the hell was going on. Once again, he told me, ?You go tell him.? At this point, I was about to lose my mind. I told Louie that I wasn?t able to go tell Chuck because I had to stay and judge. I told Louie that he had to tell him.
I reminded Louie that Chuck had been in two car accidents within two weeks, pulled his glute, and opened with a 40 lb PR that he just got SMASHED with. Once again Louis told me, ?You tell him.? So I got my ass up and walked into the warm-up room. As I made my way through all the Gatorade bottles, gym bags, squat suits, plates, and platforms, I saw Chuck with his helpers in the corner. As I approached, they were rubbing out his quads and his eyes were focused on the ground. A few steps later, he looked up and caught my eye.
The look in his eye told me that it didn?t matter what I said. He was going to do what he had to do.
Moments later, the crowd was on their feet again, and the music was cranked. Out came Chuck as intense as I have ever seen him. For a moment there, I actually thought he might have a chance. The crowd grew louder, and he grabbed the bar and set his hands. Next, he set his right foot and then the left. Finally, he ducked under the bar to get ready to unrack the world record weight. He set the weight up and pulled his chest and torso with all the air he could. With one slight hip adjustment, he pulled his head up and began to sit back. As he lowered the weight, I felt a deep pit in my stomach. I just wished that he wouldn?t get hurt. Then he hit parallel and BLASTED the weight back up like it was an empty bar. Literally, this was one of the most impressive and easiest lifts I have ever witnessed.
Chuck went on to call for 970 lbs on his third attempt, which would make the highest squat for his weight class of all time. He later changed it to 1000 pounds! This would make him the lightest man ever to do it. Did he do it? What do you think from the man who just had to do what he had to do? So what do I mean by saying he had to do what he had to do?
This is what I feel is the number one weakness that everyone has. This ranges from the weekend athletes to the professional athletes. The only difference between the two is that the professional athletes do the right things more frequently than the weekend warrior does. Every golfer will tell you about great hits they have made, but the pros do it more often.
Why is this? What separates the two? Like Chuck, the most successful people live in the present. It?s very easy to write out and plan goals. It?s easy to find a diet to follow or a training program to do. It?s also very easy to sit back and ride the glory of the past. But it?s totally different to LIVE it all right now.
The decisions that most athletes focus on are what they?ve done in the past or what will affect their future. However, in all reality, the past in nothing more than a bunch of presents that have already happened, and the future are the presents yet to happen. In other words, you can?t change the past or predict the future, but you do have control over what you do right now.
Are you on a diet? Well, is it time now to eat again? Are you eating the right stuff? When you trained last, did you do what you needed to do or what you wanted to do? You future is made up of all these ?present? decisions.
This is doing what you have to do.
This was the second year that EliteFTS had hosted the IPA Nationals. While it?s always nice to give back to the lifting community, it?s also a huge task full of months of hard work preparing for the event. Knowing that everything was in order, my wife and I decided to take a vacation a couple weeks before the event. This would allow us time to unwind and get ready to put on the best competition that we could for the lifers.
Right before we left for vacation, a friend of mine and fellow teammate, Chuck Vogelpohl, had the misfortune of rolling his car into a ditch. This happened one week before we left for vacation, and the only way that I knew about this was because he had had the police officer bring him into the gym so that he could train his squat. Chuck was training for the Nationals and didn?t want to miss a single session regardless of the numerous scrapes and bruises he had just received. Not to mention, he still had to find a way home. None of this ever dawned on him. All he knew was that he had to do what he had to do.
We returned from vacation, and a couple days later, I was back in the gym. As I walked into the gym, one of my other teammates came over and asked me, ?Did you hear about Chuck?? I figured this was kind of old news at this point so I said, ?Yea, he rolled his car before I left.?
?No, no, no, Dave. He rolled the rental car three days ago,? he told me with this ?I can?t believe this happened? look on his face.
You?re kidding me, I thought to myself. How in the world can you roll two cars within ten days especially when those ten days also happen to fall within the last two weeks before the nationals? Minutes later Chuck walked in carrying his gym bag and began getting ready to embark on his last bench press session before the meet. Not only was he carrying his bag, but he also had new scrapes, cuts, and bruises to go with the old ones from the week before. I asked him how he felt, and he said, ?Real good. Only one week to go.? We then went onto our training for the day. Not one word was ever said about the second accident.
It never dawned on him to talk about the second accident. All he knew was that he had to do what he had to do.
Six days later, we were at the meet and things were running perfectly. Everything was set up, the lifters were happy, and the women and light weight lifters were getting ready to start. At that moment, Chuck limped in holding a gallon jug of water. He had been there to weigh in and would be lifting the following day. I asked him how the weigh in had went, and he told me that he had made weight and was ready to go. I asked him about the limp, and he told me that he had pulled a glute but that it was no big deal. He should have a good day tomorrow.
I remember thinking to my self, this guy has been in two car accidents in the past two weeks and shows up to the meet with bruises all down his right leg and then somehow manages to pull a glute two days before the meet. Seriously, what the hell is he even doing at the meet?
This of course never dawned on him. All he knew was that he had to do what he had to do.
The next day, I was sitting in the head judge?s chair. Part of my job for the day was to judge as well as run the meet. The only break I would get from judging is when my teammates or friends would lift. At this point, I would step out to allow someone else to judge. I did, however, get to judge all other lifters. As I was sitting in the chair, I glanced up to the lifting order and noticed that Chuck?s opening squat attempt was 900 lbs. Confused, I flagged down Louie Simmons to ask him what the hell Chuck was doing. His best squat to date was 860 lbs, and he was opening with a 40 lb personal record. Louie just looked at me and said, ?Yea, well you tell him.? I have known Chuck for many years, and I can say that there was no way I was going to tell him because he wouldn?t listen.
Regardless of what I would have said, it wouldn?t have mattered. He had to do what he had to do.
Chuck screamed out for his opening attempt, and I mean SCREAMED. He?s known as one of the most intense lifters to ever step on the platform, and while he may not be loud, his intensity is contagious. When he lifts, he has ?something? that I?ve only seen in a couple other lifters. He?s also a huge crowd favorite, so as he approaches, the crowd stands to their feet. His range and intensity can be felt by everyone in the room.
Chuck got set under the bar and began to descend and descend. But he never got back up. He just got, as we in the game like to call it, ?stapled.? Needless to say, he missed the weight. I felt bad for him. After all he had been through to get to this point, to have it end like this sucked. But I figured that he would probably learn from this and pick his openers better next time. As I headed back to the judge?s chair, I heard Louie call Chuck for a repeat. In a meet, you have three attempts. If you miss one, you can keep the weight the same or go up. But you can?t lower the weight. Chuck decided to give it another shot.
After getting ?stapled? with a 40 lb personal record, most would have pulled out, but Chuck just did what he had to do.
As I sat judging the rest of the lifters, I kept an eye on the lifting order board to see what was going on. It was then that I noticed Chuck had increased his second attempt to 950 lbs. This would be the second highest squat of all time and a world record for this federation for his weight class. I was amazed at the call, but he was also a friend and teammate so I was also concerned. Once again, I called Louie over and asked him what the hell was going on. Once again, he told me, ?You go tell him.? At this point, I was about to lose my mind. I told Louie that I wasn?t able to go tell Chuck because I had to stay and judge. I told Louie that he had to tell him.
I reminded Louie that Chuck had been in two car accidents within two weeks, pulled his glute, and opened with a 40 lb PR that he just got SMASHED with. Once again Louis told me, ?You tell him.? So I got my ass up and walked into the warm-up room. As I made my way through all the Gatorade bottles, gym bags, squat suits, plates, and platforms, I saw Chuck with his helpers in the corner. As I approached, they were rubbing out his quads and his eyes were focused on the ground. A few steps later, he looked up and caught my eye.
The look in his eye told me that it didn?t matter what I said. He was going to do what he had to do.
Moments later, the crowd was on their feet again, and the music was cranked. Out came Chuck as intense as I have ever seen him. For a moment there, I actually thought he might have a chance. The crowd grew louder, and he grabbed the bar and set his hands. Next, he set his right foot and then the left. Finally, he ducked under the bar to get ready to unrack the world record weight. He set the weight up and pulled his chest and torso with all the air he could. With one slight hip adjustment, he pulled his head up and began to sit back. As he lowered the weight, I felt a deep pit in my stomach. I just wished that he wouldn?t get hurt. Then he hit parallel and BLASTED the weight back up like it was an empty bar. Literally, this was one of the most impressive and easiest lifts I have ever witnessed.
Chuck went on to call for 970 lbs on his third attempt, which would make the highest squat for his weight class of all time. He later changed it to 1000 pounds! This would make him the lightest man ever to do it. Did he do it? What do you think from the man who just had to do what he had to do? So what do I mean by saying he had to do what he had to do?
This is what I feel is the number one weakness that everyone has. This ranges from the weekend athletes to the professional athletes. The only difference between the two is that the professional athletes do the right things more frequently than the weekend warrior does. Every golfer will tell you about great hits they have made, but the pros do it more often.
Why is this? What separates the two? Like Chuck, the most successful people live in the present. It?s very easy to write out and plan goals. It?s easy to find a diet to follow or a training program to do. It?s also very easy to sit back and ride the glory of the past. But it?s totally different to LIVE it all right now.
The decisions that most athletes focus on are what they?ve done in the past or what will affect their future. However, in all reality, the past in nothing more than a bunch of presents that have already happened, and the future are the presents yet to happen. In other words, you can?t change the past or predict the future, but you do have control over what you do right now.
Are you on a diet? Well, is it time now to eat again? Are you eating the right stuff? When you trained last, did you do what you needed to do or what you wanted to do? You future is made up of all these ?present? decisions.
This is doing what you have to do.
Saturday, January 29, 2011
shirt work
woke up feeling pretty good
raw warm up all max width grip
up to 365x1
add shirt
455x half rep
add 2 board
495x2
555x3
605x3
625x3 (PR)
medium grip floor press
295x8
305x8
seated face pulls
3x10
cable tris
2x15
pretty solid day all around. took until the last set to feel right in the shirt again. pretty happy though since the last set moved the fastest
Friday, January 28, 2011
ME squats
so apparently gaining 15-20 pounds since i bought my ACE makes it difficult to use
high box squats (at parallel or an inch above)
raw to 405x1
add briefs
495x2
585x2
add suit bottoms (takes 15-20 minutes)
675x2 ultra high
725x2 ultra high
take off suit bottoms
reverse minis
675x5
literally 1/3 squats at best, might get a bigger suit if i can find a cheap used one
RDLs
225x5
315x5
365x5
405x10
Abs
green band standing abs
2x10
side bends
95lb dbs 2 x 15
"prowler" gym bought a knockoff version
dont know how much it weighed but there were 3x45's and a 25 on there
35 yard sprints on concrete
1 down and 1 back
so hungry
650/week
Thursday, January 27, 2011
Squats
Had to squat today as im flying home tomorrow.
Low bar, no belt - 465x4,2. Then 505x1. big PR
Abs
Hi Bar GM, no belt - 295x4,3 big PR
Abs
Hi Bar Squats, no belt - 335x8, 345x6, 385x2
Bench, Wednesday
Close Grip bench, pinkies on inner rings: 335x3,2 then 315x3.
Parallel Pullups - BW + 10 x6,5,4
DB Incline - 115's x11, 8
Facepulls - 150x4x10 ish
Flat Flyes - 60's x10,8
bench day
bb bench
warmup
190x3
215x3
245x8,6
parallel bars pullups
bw+25 x 6,5,4
incline db bench
90x9
90x6
facepulls
flat flys
45x2x10
warmup
190x3
215x3
245x8,6
parallel bars pullups
bw+25 x 6,5,4
incline db bench
90x9
90x6
facepulls
flat flys
45x2x10
Wednesday, January 26, 2011
DE bench
blood pressure before lifting: 120/76 this was a relief
DE bench against short minis
8x3x225
2 board plus half foam roller
315x3
365x5
385x5
405x5
neutral wider grip db bench
2x15x95
standing db military neutral grip-->only way that it doesnt bother my shoulder
1x10x40
1x10x55
bent over db rear delts
2x10x35
cable tris
2x10
Moes burrito to the face and overall feeling awesome
Tuesday, January 25, 2011
For a deeper squat.
http://www.t-nation.com/free_online_article/most_recent/squat_like_you_mean_it_tips_for_a_deeper_squat
Monday, January 24, 2011
Deads
Second week of deficit work:
No belt, using 35 pound plates for deficit - 495x5,2 PR
Abs
Back Raises - 100 tucked under chin for 8,6,4 easy
Shrugs - 315x15, 405x15
DONE
No belt, using 35 pound plates for deficit - 495x5,2 PR
Abs
Back Raises - 100 tucked under chin for 8,6,4 easy
Shrugs - 315x15, 405x15
DONE
Deads
looking like im going to compete at the APF michigan state meet so im planning around that. we got a copy of daniel tinajeros (?) training leading up to the RUM where he pulled 650 raw at 198.
basing my sumo max on 550ish (embarrassing)
warm up raw
2x5x225
add ACE straps down
410x1
425x1
370x1
325x1
take off suit and belt, add deficit box
285x5 sumo
245x5 conventional
this was pretty taxing
seated narrow rows
4x8
wide grip lat pull downs
4x8
650/wk
Sunday, January 23, 2011
Upper Accessory
Felt a little rundown today. No doubt due in part to the past week of lifting.
Standing Military - 215x5 - PR by default
Underhand EZ bar rows, 25's - 225x8,6 easy
Parallel Grip DB Bench - 100's x 13,10
Underhand Lat Pulldown - 220x10,8
Normal Grip Lat Pulldown - 170x10
JM's - 145x10,8,6 SS with cg bench same weight
Standing Military - 215x5 - PR by default
Underhand EZ bar rows, 25's - 225x8,6 easy
Parallel Grip DB Bench - 100's x 13,10
Underhand Lat Pulldown - 220x10,8
Normal Grip Lat Pulldown - 170x10
JM's - 145x10,8,6 SS with cg bench same weight
Saturday, January 22, 2011
Sqwaatz
First workout of the new cycle, low bar:
No belt on all sets: 445x4, 445x2, 495x1...all really easy.
Abs
Hi Bar GM's, no belt - 285x5,4
Hi Bar Squats, no belt - 335x8, 345x6, 355x4
No belt on all sets: 445x4, 445x2, 495x1...all really easy.
Abs
Hi Bar GM's, no belt - 285x5,4
Hi Bar Squats, no belt - 335x8, 345x6, 355x4
RE bench
end of the deload week and bennet is out of town so i figured id go for a new rep PR. on my last warm up my right pec started to feel a twinge. so in typical fashion i went for it anyway
335x10 PR pec still feels a littler weird but its still attached so im happy. shirt work will help to work around it
very close grip
135x10
incline
wide 135x15
normal 135x10
normal 135x10
seated close grip rows
2x20
Friday, January 21, 2011
deload squat
deload squat, shoulder was bothering me so i looped the hanging ab things on the bar
4x3x315 no belt off slightly high box
wanted to try out the super thick knee wraps bennette gave me
add knee wraps loose-->knees hurt, these are absurd
405x1 flew up
"DE" deads RAWW
4x3x225 alternate sumo and conventional
RDLs
1x10x225
stiff leg deads
1x10x225
Wednesday, January 19, 2011
Heavy Bench
Went in feeling a little sore in the tri's and shoulders from the heavy military on Sunday..
Close Grip Bench - 325x4, 315x3.... definitely the soreness kicking in. Will take 325 next week for 5,4.
Parallel Pullups - BWx6,5,4
DB Incline - 110's x10, 8 Big PR here, felt easy too
Facepulls - 140x4x12
Flyes - 50'sx1x10
Done.
deload bench
deload bench
225x10
275x10
225x10
db rollers
3x10x40
standing db military
3x10x25
face pulls
3x10
cable tri ext
3x15
pushups
3x10
toying with the idea of moving up to 700 next week
Tuesday, January 18, 2011
Monday - Deads
1st Microcycle of this block:
Deficit deads using 35's - 465x5,4 with no belt. Had several left in me.
Abs
Back Raises with bar - 45 barx10, 65lbsx2x10
Keeping the volume lower during this heavy cycle. Gonna cycle to 515 off the deficit and gear up for pulling 600+.
cardio is lame
cardio is lame and not strong
20 minutes treadmill at 4mph and knee started to hurt
10 minutes bike at level 8-10
Monday, January 17, 2011
deload deads
raw deads alternating conventional and sumo
4x3x315
bent rows
3x5x225
oly squats, no belt but with knee wraps real loose
315x10
pull ups
3x6xbw
shrugs
2x10x255
ME bench
raw reverse band bench (2 light bands per side)
to the chest
singles to 495x1
add 2 board
545x1
3x3x495
close grip with same set up as above but thumbs on smooth
455x5
db bench
3x10x95 all very explosive
face pulls
3x8
Back at it...Sunday Upper Accessory
Finished up my deload week yesterday. Currently sick, but was feeling strong-ish, so i stayed the course for the first week of the new cycle.
Military - 200x6,4 Had a few in the tank on each set. This is a good sign.
EZ bar rows, 25's, underhand - 215x10,8
Close grip 4 board - 315x5, 365x5, 375x3 - weak at these right now...
Underhand lat pull - 180x10, 200x10, 210x10
JM's - 135x10,8
Friday, January 14, 2011
squat day
been without voice and plus a sore throat for 2 weeks. was feeling kinda shitty and tired but i took down a cup of tea, some alieve, and a rockstar. time to get after it
high box squat-->box was probably an inch high
up to 405x1 raw
add briefs (getting tighter and tighter)
495x2
585x2
615x2
add reverse minis (~45 off at depth)
645x2
every set was at best an inch from the high box. technique is improving. videos should be coming soon
RDLs/high box pulls-->bar just below knee
225x8
315x8
405x10
done. meghan is in town so its time to relax and hang out with the lady
Wednesday, January 12, 2011
DE bench
DE floor press, purple band draped over the bar
6x3x255 varying grips
1x1x285
1x1x345
medium grip 4 board
315x10
365x10
standing military db
2x10x40
neutral grip seated incline/military (almost 90 degrees)
1x7x85 (bennett was fucking with me)
rear delts lying on bench
2x10x30
Tuesday, January 11, 2011
Monday, January 10, 2011
deads
my deadlift sucks
raw sumo to 315x3
add briefs
405x3
455x3
475x3
video today, sets looked better as the workout went on, but better is still not good. hoping to get some advice from a guy bennett used to train with at OBB
deficit raw sumo
225x5
275x5
295x5
weighted pull ups
2 sets wide (45x6)
2 sets narrow (45x6)
snatch grip hi pulls or upright rows whatever
3x10x95
chic fil-a
2 chic fil-a sandwiches
1 spicy chic-fil-a delux
1 small peppermint chocolate shake
bw mid workout: 267.5
Sunday, January 9, 2011
Squats
Last workout of this mesocycle-
Hi bar squats, belt - 475x3,2 (big PR)
Hi bar GM's, no belt - 275x5,4
Hi bar squats, no belt - 365x8,4,2
Hi bar squats, belt - 475x3,2 (big PR)
Hi bar GM's, no belt - 275x5,4
Hi bar squats, no belt - 365x8,4,2
Saturday, January 8, 2011
shirt work
took forever to get warmed up
raw
to 385x half, actually needed a touch of help to get this, was a little concerned, might drop this part for a while
add shirt
455x half rep
add 2 board
495x2
go to 1 board
585x1
635x1
2 board again
585x3
medium grip incline
135x10
185x8-10
225x6
245x6
JMs on the floor
185x6
225x8
standing db side raises
30x10
35x10
car push
2 trips forward
cuban food to the face
Friday, January 7, 2011
squats
voice decided to take a vacation this week. kinda odd considering i feel pretty good otherwise
squats to low box raw
up to 405x1
add briefs
495x2 no where near the box
585x3 " but not that high off from parallel actually
add reverse minis (barely took off anything)
615x3
GMs off pins
135x10
185x8
225x8
hip thrusters superset with abs
135x10/ green band standing for abs x 10
225x10/ ""
broceps superset with db shrugs
1x10x95/ 1x15x95s
1x15x95/ 1x20x95s
was going to push the car but it was getting late so i ate a burrito for the second time
feel pretty good and im pretty happy with how the squats went. weve been video taping so i might post some videos at some point
600/wk
Wednesday - Bench
Wide Grip Bench - Singles to 335x4 (PR)
Wide Lat Pulldowns - 190x12,10,8
Flat DB Bench - 125's x 7, 85's x 13
BB Row, 25's - 145x10, 165x3x10
Flyes - 50's x 2 x 12
Wide Lat Pulldowns - 190x12,10,8
Flat DB Bench - 125's x 7, 85's x 13
BB Row, 25's - 145x10, 165x3x10
Flyes - 50's x 2 x 12
Wednesday, January 5, 2011
DE bench
DE floor press against a lone purple band draped over the bar and slung under my back
6x3x245
1x1x275
1x1x345 (video may be coming if bennet uploads)
incline neutral grip db bench
4x6x95 --> these were done back to back, explosively
upright rows
2x10x135
rolling db tri extensions on floor
3x10x60
seated face pulls
3x10x different weights
lots of distractions in the gym with the new years resolution crowd but got the work in
600/wk
Tuesday, January 4, 2011
monday: deads
starting to go back to what workouts looked like before the OBB meet.
deads
raw
conventional and sumo switching mid set
315x3 each
365x3 sumo (PR, but bennett told me what i had suspected, my sumo dead is just a slightly bent kneed sumo stiff leg)
add briefs
405x3 sumo
455x3 sumo
these looked significantly better and felt better
bent rows
225x8
185x8 at 90 degrees
225x8 singles within a set at 90 degrees
zerchers full range
225x8
255x8
lat pull downs
3x8
got my body fat percentage done with 3 point electronic calipers, not sure how accurate it is, but it said i was 10.8% im going to say im a little more than that, but not too much (hopefully)
bw 265-->600/wk
Monday, January 3, 2011
extra workout
25 minutes walking treadmill ~ 4mph
cable-ropes
2x50x80 for each, all done back to back
tri extensions, face pulls, standing abs
Sunday, January 2, 2011
Upper Accessory
Military - Worked up to 210x5 for a PR. Shoulders still felt a little beat up from Wednesday benching
EZ bar rows, using 25's - 185x12,10,8
DB Inclines - 100's x 17 (PR)
Lat Pulldown, parallel -150x2x10, went light, still sore
JM's - 115x3x10
ME bench
pushed it to sunday this weekend due to traveling and all that.
warm up raw to 385x1 (pec still feels a little odd)
add shirt
455x 1/2
add 2 board
495x1
575x3
605x2
medium grip incline
135x10
2x10x185
JMs super set with standing db military
2x10x185/ 2x10x45
pull overs on a decline bench
2x10x70
not bad for the first day back after shit diet, sleep, and traveling. trying to figure out the next meet to go to, thinking maybe the pro-am amateur day.
600/wk