Last day of working out in 2009

1st Work Out
Bench Press singles
Gear: Titan Fury Shirt, EFS Wrist wraps, old belt found in the weight room
405, 415, 425, 435, 445 yet another new PR

2nd Work Out
Jerk 5x1 worked up to 220
P/W
Straight bar curl 5x3 155
Curl to press 65# 5x3

3rd Work Out
Close grip floor press 275 + 60# of chains 5x3
JM DB Press 70# 5x5

A good way to bring in the new year, the 17th PR in the last 8 weeks. 5 lbs away from my original 2010 goal, that might need to be redone. I am going on a cruise tomorrow for some well needed R&R 3 times a day 6 times a week for 8 weeks will wear one out. So I'm pumped about all my PRs because I am currently in a state of overtraining, so the idea is after my cruise I will be supercompensated a little and be stronger! Next work out isn't scheduled until January 11th where I will continue to Bulgarian Burst!

PRs

I know this could be premature beings I have my last 3 work outs today but I went through my blog and found all of my training PRs that I have reached in the last 8 weeks. Keep in mind I'm somewhere around the 140 work out mark since the beginning of my Bulgarian Burst in early November. A lot of people don't get 140 work outs in a year. Also, it's not like this is my first time training, I've been lifting heavy for over a year now and lifting all my life. So anyway here are my PRs...

Deadlift
585x1
405 5x6

Bench Press
Raw 375x1
Geared 435x3 off a 2 board
315x6
5x5 @ 315
325 + 60# of chains x 3

Squat
Raw 585x1
460x6
435x8
455 + Blue and Green Bands (100# at top) 5x3

Close Grip 4 Board Bench
400x3

Rack Pulls (from just below the knee)
585 3x3

SSB Squat
510 + 80# of chains x 5

Shrug
675 x 3

Push Press
235x3

16 PRs in 8 weeks.

Hopefully I can add a few more after my work out today!

Lowerbody Singles

1st Work Out
Squat
Worked up to 2 singles @ 675

2nd Work Out
Deadlift
Pulled Conventional toady
Worked UP to 585!
New PR, a training goal I've been working on for quite some time. I then got home and found my new Inzer Max DL suit waiting for me! I tired it on and it is extremely tight, it will take a while for me to "slip" into it.


3rd work Out
Wide grip pull ups 5x5 used micro mini, it's my safety blanket
T-bar Rows 5 plates on the end 5x5
Back ext rows 135 5x5

I tried to get video of my 585 but my phone recorded the video and then told me that it was recorded in an unsupported format, such is life...Next time I hit it I will take a video of it.

5x3

Monday
Got back late and all I had time for was my squats
Worked up to 585 x3 (suit and knee wraps)
4x3 @ 445 W/ choked green bands and 30 lbs on chains

Tuesday
1st Work Out
Bench Press 5x3 @ 315 W/ 60 lbs on chains
20 min walk, 4 mph 1.5 incline

2nd Work Out
Neutral Grip Shoulder Press @ 165
P/W
Straight Bar Curl 135
Band shoulder press green bands W/ 15lb weight
P/W
Hammer Curls 85
5 min EDT
Straight Bar curl @ 85
P/W
Neutral Grip Shoulder Press 135

3rd Work Out
Close grip fat bar floor press 275
Tri Push Down 120
P/W
WTD dips 45#

Sauna for 20 min. The new sauna in the locker room is really nice...i mean really nice

pre-Christmas training

Wed of last week
Squat,
Worked up to 675, killed it, 705 got stuck on the way out of the hole.
Deadlift,
Hit 545 for 1

Thursday
Bench 5x1 @ 405
2 min Chest Iso Hold

Here is a video of my 675 squat any thoughts?

5x3 Upper Gear

1st Work Out
Bench
warmed up then added shirt off a 2 board, 405, 435 and stalled out at 455, set up was wrong, board was wrong...the whole lift was wrong,
took off shirt and hit 315 + 60# of chains for 2x3
Fat Bar Incline Bench, 275

2nd Work Out
Push Press 225#
P/W
Fat Bar drag curl 125#
Band military press, standing on green bands and doing a military press w/ them
P/W
Hammer Curls 85#
DB Side raise 50#
P/W
Hammer Curls 85#

3rd Work Out
Close grip 4 board press 385#
Tri Push Down

Pissed about my bench, but it is what it is...

5x3 Lower, geared up

Squat
Warmed up
added suit and loose wraps 585, 605, 605
took off the suit and warps and hit 495, 495

2nd Work OUt
Bar shrugs
P/W
Pull ups
Back ext. rows 70#
P/W
one arm shrugs
Dynamic Lat pull 255#

3rd Work Out
Rack Pulls worked up to 585 for last two sets
SL Rev Hyper 250#
Incline GH Hyper, inclined as far as I could!

I will add my gear on both the 5x3 days and the 5x1 days, need to get used to it!

finals...

So this week has been finals week, thus the disorganization of my updates.

5x1 benching went well, i got to put my shirt on again!
hit 365 off a 2 board and it flew up
385 off a 1 board...made it look stupid
405 off my chest was like nothing
415, the first one I jacked my shirt up and hit 415 real easy,
the second one I didn't jack my shirt and it was more of a struggle.

The 5x1 bench work out signified my 100th work out in the past 6 weeks. Wow how the time has flown so Ben, my training partner brought an ice cream cake from DQ and we took a good healthy bit of that cake down, that really messed up our 2nd work out, jerks and log press


5x5 lower today,
SSB squats to a 12 in box 505 5x5
did a lot of back work in my 2nd work out
3rd work out did some snatch grip RDLs....good stuff

Finals is over so I am half way done with my masters degree!

A lot of Catch up

Tuesday was 5x3, nothing really new. I even kinda went light due to the finals load. Bench went well as did my shoulder presses.

Wednesday was 5x1 lower

1st WorkOut
Worked up to 2 solid 615 squat singles with my suit on and straps down. Very nice.....
Back was back...whatever,
I pulled 535 for 2 singles too I can tell my squat has gone up a lot but I'm always so gased when I get to my pulls that I think they have gotten better.

I'm going to continue to load up until the beginning of January, I'm going on a cruse Jan 1-8 and I don't plan on touching a weight during that time. so hopefully I will supercompensate a little. Then it's back at it Bursting untill my meet in Feb. I will just continue to drop volume lower and lower until I peak myself. I dig it.

5x3 Lower

Everything was done 5x3 today

1st Work Out
Power cleans 220#
Squat with big Blue choked bands (100# at top) 450# on bar
Dead start box jumps, sitting on 12 in box jumping to 30 in box

2nd Work Out
Pull Ups
P/W
Shrugs 585
DB BO Row 140#
P/W
One Arm bar shurgs, holding on to the end of the bar, 6 plates on the side I was holding onto
Bar BO Row 315#

3rd Work Out
Rack Pulls, from just below the knee, 2 sets at 495 3 sets at 585
SL Rev Hyper 225#
P/W
Incline GH Raise

I really feel like my hamstrings are getting stronger, I just wish my upper back was making the same type of gains.

5x5 Upper

Everything was done 5x5 today

1st Work Out
Bench Press worked up to 315 for last 3 sets
Cowboy bar bench used 225
Dual action DB Bench, 40# on the kiser air machine and 50# DB in my hand
the kiser air machine is set up to pull my arms out while I do a DB Bench, a real fight of a lift.

2nd Work Out
Military Press worked up to 185#
P/W
EZ Bar curl, 80# + 30# of chains
DB Shoulder Press 65#
P/W
DB Curl 50#
OH Lat Raise 35#
P/W
Incline DB Hammer curl 50#

3rd Work Out
Dips BTW+40# of chains around my neck (I looked BA)
Tri Push Down 105#

A full 18 work outs this week.......wow all of a sudden sets of 5 is a real struggle!

5x5 lower

Everything was don 5x5

1st Work Out
SSB Squats with 80# of chains, 510# on bar
Front step up onto 18 in box

2nd Work Out
Lat Pull down 225#
P/W
bar shrugs 585#
DB BO Row 140#
P/W
Neck 100#
Bar BO Row 225#
P/W 3 sets of 100 135# trap bar shrugs

3rd Work Out
RDL worked up to 335#
SL Rev Hyper 225#
Incline GH Raise

5x1 upper

everything was done 5x1 unless otherwise noted

1st work out
bench press worked up to 375 new PR
Bench Press Iso hold 2 in above chest

2nd Work Out
Jerk worked up to 220
P/W
Bar Curls 5x3 175#
Cowboy bar standing military press 185
P/W
DB Hammer Curls 5x3 90#
Snatch Iso hold 275
P/W
Partner rest. curls

3rd Work Out
Narrow grip floor press w/ 60# of chains 315# on the bar
California Press 200# 5x3

Good Day, it's nice to see PRs falling when I'm 5 weeks in on extremely high volume training!

5x1 lower

Everything was done 5x1

1st Work OUt 9:00
Squats worked up to 585 with just a belt, cut it about an inch to an inch and a half high but the weight moved real quick

2nd Work Out 1:30ish
Lat Pull Down (5x3) 255#
P/W
Shrug (5x3) 675#
Lat Pull Iso 4 sec hold 225#
WTD Back ext. 45#

3rd Work Out (230ish)
Dead Lift 500, 520, 520, 500, 500 weight moved well excited I hit these numbers with all the training I've been doing...
Dead start SSB GMs 295#

Pumped about my numbers today, 585 felt really good esp. for a raw squat, my DLs went well especially since it was my 9th work out of the week!

5x3 upper

Everything was done 5x3 today

1st Work Out
Bench Press + 60# of chains, worked up to 325 for last set
Incline Fat Bar 285#
DB Incline bench 110#

2nd Work Out
Push Press 225#
P/W
EZ Curl 120#
DB Push Press 85#
P/W
Straight bar curl 135#
DB Hammer curl 65#
P/W
Arnold Press 65#

3rd Work Out
Close grip 3 board press 365#
DB OH Tri ext 100#

5x3 Lower

Everything was done 5x3 today....

1st Work Out (7:30)
Power Cleans 220#
Squat onto a 12 in box w/ green and micro-mini band (100# of tension at top) 455# on bar
Rack Squats 600#, went a little lower with the bar
P/W
Squat OCs (12 reps)

2nd Work Out (9:00)
Pull ups
P/W
Bar shrugs 675#
DB BO Row 140#
P/W
Farmers Shrug 200+#
Bar BO Row 315#
P/W
Neck

3rd Work Out (12:45)
Rack Pulls worked up to 575#
Incline weighted glute ham raises 45#
One Leg Rev. Hyper 200#


Done and Done! Weight moved really well today......really well, pry should have squatted more weight but it is all good I want to get crazy on Wed.

5x1 Upper

1st Work OUt 1:30
Bench Press 350
Bench Press Iso @ 2 in off chest (4 sec)
DB Incline Bench 110# 5x3

2nd Work Out 3:30
Jerk 225
P/W
DB Hammer Curls 80#
Cowboy bar press 185

The weight room got crazy busy at like 2:15 so the second work out got cut off and the third work out is non-existent. It is what it is. 350 felt okay, my elbows really hurt at the bottem and I think that hindered my speed off my chest but it was okay

5x1 Lower

Everything was done today 5x1

1st Work Out 7:30
Squat
550 (92%)
Tried to pull afterward but that wasn't happening so I just shut it down

2nd Work Out 9:00
Lat Pulls 5x3 250 (stack)
P/W
bar shrugs 675 x3
Lat Pull Iso at the bottem 4 sec.
P/W
DB Shrug Iso at top 140#
WTD back ext. x3

3rd Work Out (1:30)
GM worked up to 300#
RDL worked up to 425#
SL split ISO 4 sec.

I'm really worn down right now, my elbows were hurting so bad after my squats my hands were shaking, it's weird they don't hurt when I do any pressing movements, or any pulling movements, just when I squat...

5x3 uppper

Everything was don 5x3 today

1st Work out 8:30
Bench Press w/ 50# of chains worked up to 315
P/W
bar pike abs
Fat Bar incline bench worked up to 265#
P/W
Gopher U abs
DB Incline bench worked up to 110# (there is no 120# dbs)

2nd Work OUt
Push Press 225#
P/W
EZ Bar curls 120#
DB Standing military press 85#
P/W
straight bar cursl 135#
Arnold press 65#
P/W
DB Hammer curls 65#
"what you miss in form you make up in effort Tommy." - Y

3rd Work out 2:00
Close grip 4 board press worked up to 365#
EZ OH Tri ext w/ 50# of chains, 86#
tri push down 120#

felt strong today but I could have gone heavier on the bench.

lets go heavy!

Everything was done 5x3 today.

1st Workout (7:30)
Power Cleans 220#
Squats on 12 in box medium ban (green) and micro-mini band (purple) about 80-100# at the top +450#
Rack Squats 585#

2nd Work out (9:10)
Pull ups
P/W
Shrugs 675#
DB BO Row 140#
P/W
Farmer's walk apparatus shrug 220#
Bar BO Row 275#
P/W
Neck 100#

3rd Workout (11:30)
Rack Pulls rack just below knees 550#
P/W
Calf raises, sets of 6
Incline GH Hyper 15kilo
one leg Rev. Hyper 225#

Total volume for today is 41.5 tons...pretty sweet!