Wednesday 7/30/08 – squattin’ and stuff

700pm

1. squat – 135×3, 185×3, 225×3, 275×3, 315×3, 365×2

2. ghr – 2×5, 1×10

3. calves – 3×10

4. pulldown abs – 3×15

5. 1-arm long cycle w/24kg – 24/3:00

Malcom said I cut the squats a little high.

Monday 7/28/08 – Bench, bis, traps

700pm

1. bench press – 95×5, 135×3, 185×3, 225×1, 245×1, 275×2

2. 4-board press – 225×5, 215×7, 195×9

3. long cycle w/16kg – 18/2:00

4. shrugs – 3×10-15

5. curls – 3×10

6. neck harness and grip work

Bench felt really good today.  Plan was to go 245 for 3, but that 245 flew up, so I decided to try to triple 275, my previous best was 275×1 and I got 2 good ones tonight.  Malcom thought I had a third in me, but I decided to play it safe since I already saw stars.  Haven’t done any heavy benching since last November, so this is ok.  My meet PR is 285 and training PR is 315, so I’m hoping to finally crack 300 in a meet this Sept.  We’ll see.  Training is going well so far.  Got a little twinge in my left shoulder, no pain, just feels “loose”.  Will keep an eye on it.  So we have the WNPF GA State in Sept, WNPF Worlds in Nov, then the AKC Southeast Regional KB Sport Championships in Dec.  Lots of training coming my way!

Sunday 7/27/08 – Deadlift, back, abs

Week 2 of meet training cycle

1. deadlift – 135×5, 225×3, 315×1, 365×3

2. pin pull #3 pin – 275×3, 295×3, 305×3

3. grappler row – 4×8

4. pulldown – 1×10, 2×8

5a. hanging leg raise – 3×8

5b. grappler abs – 3×5

6. 1-arm long cycle w/24kg – 16/2:00

That’s all.  Starting week 2.  Going for a triple in each of the main lifts, next week is singles, then we move into competition gear (shirt and suit) for the final 3 week cycle.

Friday 7/25/08 – light bench, kettlebells, triceps

600pm

1. close grip bench press -barx15, 95×10, 135×10, 155×10, 135×10

2. long cycle w/16kg – 13/2:00

3. 1-arm jerk w/32kg – 5+5

4. frech press – 3×6

5. db extension – 3×10-12

6. pushdown – 2×12

7. lateral raise – 2×15

8. neck harness and grip work (hub lift 25#)

Done.  Ain’t nothin’ funny about a thick neck…

Wednesday 7/23/08 – Squat, Legs, Abs

700pm

1. squat – 135×5, 185×5, 225×5, 275×5, 315×5

2. ghr – 25×6/2, bwx10

3. pulldown abs – 3×15

4. ball sit ups – 3×12

5. calves – 3×10

6. 1-arm long cycle w/24kg – 16/2:00

Doing all free squatting for this 6-week cycle.  Meet is Sept 7.

Monday 7/21/08 – Bench, Lockout, Bis, Neck&Grip

700pm

1. bench press (loose metal bencher) – 135×5, 185×5, 225×5

2. 4-board press – 225×5/2, 205×7, 185×9

3. bb curl – 3×12,10,8

4. hammer curl – 2×10

5. long cycle c&j w/16kg – 12/2:00

6. neck harness, hub lift, twist yo wrist – got 35 right hand and 25 left hand on the hub lift.

Done.  My max in the loose metal bencher is 275×1, I’m doing a 5rm this week, a 3rm next week and a 1rm in week 3, then repeating the same cycle in my competition fit metal bencher going into the meet.  squat/deadlift cycles will be similar – 3 weeks in metal briefs, then 3 weeks in ace suit…

Sunday 7/20/08 – Deadlift, Back, Abs

Got in from our trip late this past Friday.  Trip was awesome.  PSU was fun as always, Philly was great, NYC was killer, Atlantic City wasn’t so great – made me appreciate Vegas though!  Did a light full body workout while we were at PSU and walked about a billion miles in downtown Philly and NYC.  Made up for all the donut holes from Dunkin Donuts I basically lived off of!

Started the Sept 7 meet prep cycle today.

1. deadlift: warm ups – 135×5, 185×5; work sets – 225×5, 275×5, 315×5

2. pin pull #3 pin: 275×3/3

3. grappler row: 4×8

4. lat pulldown: 3×10

5. 1-arm long cycle w/24kg: 20/2:00

6. hanging leg raise: 3×10

That’s all.  I have a 6 week cycle plus 1 week deload into the meet.  1st 3 weeks I’ll be in my loose metal bencher and metal briefs, 2nd 3 weeks I’ll be in my tight metal shirt and ace squatter.  Just doing a straight up old school power cycle this time.  Deadlift+back on Sun, Bench+lockout+bis on Mon, Squat+legs on Wed, light cg bench+delts+tris on Fri.  Of course will sprinkle some KB work, grip, abs and neck in there.

Wednesday 7/9/08 – benchin’

700pm

1. bench – 95×5, 135×5, 155×5, 185×3, 205×1, 225×1, 255 missed

2. rows – 3×12

3. triceps – 3×16

4. curls – 3×10

Bd, bd,bd that’s all folks.  That 255 would have been a raw PR, got it a few inches.  All that benching in a shirt didn’t give me raw jack shit.  Unfortunately I’m off for the next 10 days.  Heading to Pittsburgh tomorrow to spend the night with Lisa’s family, then we’re leaving for PSU on Fri-Mon.  May catch an easy workout on Sat.  No working out the rest of the trip.  Mon we drive to Philly to stay with friends, monday will find me at Pats getting “one wit’ out”, then heading to the infamous staircase to FINALLY get my chance to do the “Rocky run”.  Would like to hit Market St. and see Lisa’s old stompin’ grounds.  Then Tue we are catchin’ a train to NYC – psyched!  Haven’t been there since 95′.  Going to get a slice and see the sights.  Wed we’re heading to Atlantic City for a little Blackjack and crab legs baby!  Hell yeah!  Thur just hanging with our friends in Philly then it’s back to the ATL either Fri or Sat.  WNPF meet training cycle starts on Sun the 20th.  6 weeks til the meet at that time.  Psyched to take the new Jag XK-R on its first road trip!  Andre and Derrick are doin’ the WNPF this coming Saturday.  Open light guys and get on the board then kick ass and take names!  Good luck and white lights!!!!

Monday 7/7/08 – Squattin’

700pm

1. squat – 95×5, 135×5, 185×5; 235×5, 245×3, 275×1, 315×1

2a. kb front squat – 3×5

2b. lat pulldown – 3×10-12

3. pulldown abs – 3×15, 12, 10

4. neck harness – 2 sets

That 315 wasn’t a PR but it came up very well.  At 235 I noticed a bad feeling in my quad and groin – right leg.  Tried to stretch it loose.  275 went up very quickly and 315 went up very well too.  I would have been good for 335 for sure and maybe a new PR (old raw PR is 350).  However, I have to bench on wed then taking the next week off – when I get back have to do a 6 week cycle for the GA State WNPF then I’ll have a week down then an 8 week cycle to the WNPF worlds.  Listened to my body tonight and was happy with the solid 315, didn’t think going for a PR was worth it if I was to tweak something – rather save the heavy stuff for the gear cycle coming up -ahhhhh back in the squat suit!!  Gotta’ love it!  Andre is lookin’ solid for his first meet.  Wish I could be there.  He’ll nail it.  Big numbers as a raw 198’er!

Friday 7/4/08 – deadliftin’

hittin’ the singles today…

1. deadlift – 135×5, 185×3, 235×5, 245×3, 275×1, 315×1, 365×1 (PR)

2a. 45 degree back raise – 53×7, 70×5, 88×5, bwx15

2b. shrug – 155×10, 185×8, 205×6, 135×15

3. snatch w/16kg – 35+35/4:00 – 1-hand switch at 2:00

4a. hanging leg raise – 3×8

4b. side bend – 3×5

Done.  The 365 was a PR for a raw conventional deadlift and I felt like I had maybe 10-15 more lbs, but the plan was to go for a very heavy single and not an all out effort.  This is encouraging.  We’ll see what happens with the squat and bench next week.  Then it is off for one week for vacation and when I get back a 6 week meet-prep cycle – back in the gear.  Speaking of meet prep, Andre decided last minute to do the WNPF USA’s a week from tomorrow.  He’s going raw 198 class – weighing about 195 right now.  He came in so I could look at his lifts and help him decide openers and attempts today.  He made an easy 455 squat, but we’re going to err on the side of caution and open at 405 to sink it, then try 455, 500-525.  He made a 305 bench with 2 sec pause but it was strained more than I like to see an opener so he’ll open at 275 just to smoke it, then go 305-320 for a 2nd and 330-350 for a 3rd.  Deads he hit an easy 495 today but again, we’re opening light at 455 then he’ll go 550’ish for a 2nd and 600’ish for a 3rd.  Should be a great meet.  Unfortunately I’ll be at Penn State the day of the meet so hopefully Malcom and Derrick can go down and coach him and consult with me via cell phone.  Welcome to powerlifting Andre!!!

Wednesday 7/2/08 – benchin’

700pm

1. bench press – 95×5, 115×5; 145×3, 165×3, 195×3

2. 3-board press – 195×3, 215×3, 235×3

3. seated row – 4×10

4. poliquin triceps – 3 sets

5. curls – 3 sets

6. neck harness x 3 sets, twist yo’ wrist x 2 sets

Staying the course.  This light work has been great for my technique, going 5/3/1 for the next week then taking a week off while we’re in PSU, Philly, AC, NYC and Charleston, then after I get back it’s a 6 week cycle til the WNPF GA State meet – back in the gear…  Andre decided last minute to do the WNPF USA’s in ATL, it’s the weekend I’m in PA so hopefully Derrick and Malcom will drag their lazy asses down to handle him.  He’s doing it raw as a 198’er (he’s weighing about 195 right now).  I’ll know better Friday, but it’s looking like his openers are going to be around 455 squat, 305 bench, and 500 deadlift.  Not bad for his first meet?

Monday 6/30/08 – squattin’

am

cardio – 20 min.

pm

1. squat – 95×5, 135×5, 185×5; 195×3, 215×3, 235×3

2a. kb front squat – 3×5

2b. chins – 3×6

3. long cycle w/16kg – 20/2:00

4. pulldown abs – 4×10-20

That’s all folks…  Hitting a single next Monday…