Wed.

Squat
worked up to 2 singles @ 655

Deadlift
worked up to 3 singles @ 515 with straps down.
My Deadlift suit is proving very hard to learn. But I will continue to try.

I think I'm done Bulgarian Bursting, I'm 4 weeks out and for some reason I'm not adapting to the volume like I did before I took a 10 day break. I haven't had a good squat work out since before the cruise, I'm going to work with Cal today to try to find a good way to taper myself for my meet.

Friday, Monday, Tuesday

Friday
1
Snatch Grip DL 5x5 @425
Leg Press 5x5 worked up to 9 plates on each side
2
PUll ups P/W shrugs 5x5
Back ext + row 5x5 P/W hex bar shrug 3 x 100
3
Rev Hyper 5x5

Monday
Had a really rough weekend with my buddy Tim so didn't feel the greatest Monday morning.

Squat
585x5
450 3x5

Tuesday
1
3 board Bench
worked up to 500 for 2
2
Fat Bar push press with Micro mini bands 195#
P/W
Bar Curl 135#
Green band military press + 20#
P/W
DB HAmmer curls 85#
3
Tri push down 120#
JM DB Press 70#

Wed. Thurs

Wed.

wanted to go heavy but was really soar from Monday's 3s so I went up to 655 for 2x1 I had my buddy Kevin call my depth, it seemed a lot lower than I hoped :) In my second work out I put on my DL Suit for the first time. It was a struggle. AFter getting it on I tried to pull 545 but it didn't feel right at all, so I dropped the weight down to 450 and hit 3 easy singles with the straps down. I do feel a lot of rebound out of the bottom though, I'll get used to it and it will be all good.

Thursday,

Benched with a 1 board today
405x1
425x1
435x1
445x1
455x1, near miss

445 flew off my chest but 455 got stuck a little bit.

2nd work out
Jerk 6x1 @240
P/W
Bar curls 6x3or4 @ 132 or so
Green band military press 6x3

3rd Work Out
Close grip floor press
315x1
335 4x1
Tri Push down 6x3 @ 115#

A couple of so/so days of training, it's a little sad but oh well. I'm thinking about taking my training log to the USAPL forum to get my name out there a little bit more. IDK still thinking about it.

Busy Day

Last night I got an e-mail saying that a huge project that my buddy Kevin and I are doing needs to be pretty much done by Thrusday, so naturally I didn't get a lot of work done today beings I was working on that project.

1st Work Out
Bench
Shirt and a 2 board
405 x 3
435 x 3
Raw
350 + 50#of chains x 3
340 +50# of chains x 2
340x3

2nd Work out 6x3
Cowboy bar military press
P/W
Unks

Like I said unfortunately I didn't get a lot of stuff done today, but hopefully I didn't toast my nervous system too much on bench and will be able to hit some big singles on Thursday. Also, I bought a used Titan Katana shirt and a new Titan Super Centurion squat suit today, both a size smaller for when I get down to comp. weight. I've determined that I can not get too bloated anymore between meets, especially if I am getting this new gear, I need to train in that gear and stay down near my comp weight. That is all...

Obsessed

I woke up at 4:40, I was so excited to train again....

1st Work Out
Squat:
full gear
585x3
610x3
Raw
495 3x3

2nd Work Out, everything was done 6x3
Pull ups NO BAND ASSIST!!!!!
P/W
Shrugs 635
TRX Rows w/ weight vest...weight???
P/W
One Arm shrug, used the bar with 635 on it, just grabbed one end of it.

3rd Work Out
Ball leg curls
P/W
Incline GH Hyper
went easy because I want to pull real heavy on Wed.

It feels good to be back in the weight room and training again!

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#