catching up

7-11-11

DE squats against purple and orange, low box

Raw:

2x2x315

Add single ply bottoms:

1x2x315

3x2x365

1x2x405

Deads (kept suit bottoms on)

1x2x315 (sumo, conv)

1x2x365

1x3x365 sumo

1x3x365 conventional

Hips were shot

Bent rows (not 90 degrees)

Underhand:

225x8

255x8

Over hand

2x8x255

Hanging leg raises

3x10

Pull throughs with 2 orange bands

3x15

Neutral grip pullups

7 at each grip

7-20-11

DE bench straight weight

9x3x275

Standing miltary

4x6x155

Nipple pulls

3x10

JMs

185x5

3x5x225

Pushups

20

7-22-11

"ME" deads

Raw to 315x2 sumo and conventional

Add ACE bottoms

405x1 or 2 no belt

6x1x475 tried to get the technique down some so just did some singles with straps down mostly sumo with a few conventional. Still harder than it should be. Not happy

315x5

Take off suit

2x5x225 sumo

Raw squat

315x5

405x5

Weighted situps

50x10

2x10x75

GHR

2x12

Sumo stance dimels

1x10x135

7-23-11

Tendonitis seems to have been developing in my left elbow on dorsal aspect for the past week or so

ME shirt work

Raw to 365x1

Add katana

455 half rep

Add 2 board

495x2 almost to the boards

545x2 off the 1 board plus the half foam roller-> I had tried twisting the sleeves in to put more slack in the chest plate to make touching easier. What I hadnt realized is that this put more torque on the pre-twisted seam in the sleeves, essentially making it harder to touch.

Fixed the sleeves and went to a 1 board

585x2

605x2

635x1+1with a touch of help to guide it

Incline medium grip barbell

225x5

265x5

275x5

Seated pulls to the nipples

4x8

"extra workout"- rope cables, 100 lbs for all, sets done back to back without stop

50 tri extensions

30 facepulls

20 vogelphol rows

25 standing abs

Last day training with bennett unfortunately since he is going to france to hike for 6 weeks after he takes the Bar exam next week. He's been an awesome training partner and it will be hard to find someone to fill in for him. He worked up to 635 off the 2 board today, pretty good for him

7-25-11

Light upper workout to get the blood moving. Going heavy in denver so I wanted to take it easy on the elbow tendonitis

Bench

Warm up to 275x5

Neutral grip pullups super set with pushups off of fists, 15 seconds rest between each set

10,10,10

7-26-11

Quick workout for lower

Squats (no belt)

315x5

405x1

Deads no belt, covnentional

325x5

425x1

Pullups

20,8

GHR

10,10

7-28-11

Raw bench to 405*1

Add katana

455*.5

Add 2 board

495*2

585*2

655*1

685*1 pr

Raw closegrip

315*5

365*5

Standing db military

2*6*75

Rear delts

2*10*55

7-29-11

Raw me squats

405*2

455*1

Add wraps

495*1

545*1 pr

565* miss

Ssb

2*5*315

Rdl

405*5

425*5

315*5

ME Bench

Floor Press with chains - 275+1c x 3, 275+2c x3, 275+3c x 3, 315+3c x1, 325+3c x MISS then no chains, 315x6 very easy.
Cam bar bench - Up to 225x5, 265x5, 275x4
Incline Flyes - 40x10, 50x12
Deep Pushups with 45 lb - 9,7,5 then 13 with BW

DE lower

DE squats against both sets of light bands and low box again

315x2

335x2

add single ply bottoms

335x2

3x2x385

1x2x425

deads with pause at knee level

alternated sumo and conventional

3x2,2x315

1x3x385 sumo

1x3x385 convetional

bent over rows

225x5

3x5x275

hanging leg raises/ GHR

3x12 each

Back - 7/17

Pullups, various grips - 30 total reps
T bar rows, standing on plates - 205x9,7,5 then 180x13
Assisted pullups - -140lbs for 30 total reps
Seated Wide grip rows - 140x10,8,6

bench

ME shirt work

normal warm up

add shirt and 2 board, wanted 1 board but had some trouble touching the 2 board

495x2

585x2

635x2

675x1+ 1 with minor help

shirt off, 1 board

365x5

wide set neutral grip db bench

2x10x100

upright rows

2x10x135

pullups with neutral grips

8,8, 5,1,1,1

skwats

ME squats: put on just the ACE bottoms because for some reason i thought theyd be easier to hit depth in. i was mistaken. i need to stretch them out with some water and basketballs
545x3
635x3
705x3
725x3 PR on the last 2 sets as this was all straps down and more weight then ive handled without reverse bands. however, all sets were absurdly high. i finally got down an extra inch or so on the last rep with 725 but nowhere close to depth. like i said i will be stretching the suit out to make it more user friendly

RDLs
315x6
2x6x405

GHR
3x10xBW

oblique abs
3x15

done

cardio is lame

still just keeping this up for my own benefit to store elsewhere later

5 miles over 20 minutes on the bike

28minutes on treadmill ~4 mph

DE bench

DE bench against short monsters and short minis ~165-180 lbs tension hard to tell but the 100's almost floated

9x3x205

4 board (no bands)

365x5

455x3

475x3 (PR maybe or at least tied)

lay on floor rolling barbell tri extensions

2x6x135 these were brutal on the elbow

standing db cleans since there was nowhere to sit

2x15x40

pullups

17(PR), 10

monster mini tri extensions

12, 26 each arm

extra workout

30ish minutes cardio

GHR/oblique abs

3x10 each

vogelpohl rows

1x25

diet starts soon

DE lower

DE squats against purple and orange, low box

Raw:

2x2x315

Add single ply bottoms:

1x2x315

3x2x365

1x2x405

Deads (kept suit bottoms on)

1x2x315 (sumo, conv)

1x2x365

1x3x365 sumo

1x3x365 conventional

Hips were shot

Bent rows (not 90 degrees)

Underhand:

225x8

255x8

Over hand

2x8x255

Hanging leg raises

3x10

Pull throughs with 2 orange bands

3x15

Neutral grip pullups

7 at each grip

ME bench

last of the "ease into it" days

bench, raw

365x2

405x1

add small foam roller (~1.5 board height)

365x8

incline close grip

225x8

245x8

facepulls/vogelpohl rows/rope tri extensions all done back to back

25,25,25 x 150

clapper push ups

10

(RE)load squats

wasnt sure what to do today, meant to take it light

squat

up to 405x11 (PR) belt and light wraps

standing band abs

green + orange 10,20,20

GHR

3x10xBW

hips

barely any, i was shot by this point

RE bench

bench

315x12, not a PR but only 2 reps off from it

standing military barbell

1x10x135

seated DB cleans

2x10x35

V-bar tri pushdowns

2x10

clapper push ups

1x10

correction: 300/500 wk

deadlift

easing back into training this week

DE deads, alternated between sumo and conventional within each set

6x1 each stance at 315

bent rows (90 degrees)

4x6x225

hang cleans

225x3

snatch grip upright rows

2x8x135

stiff/RDL with snatch grip

2x8x225

pullups with neutral grips

6,6,2,4

300/375 week