Wednesday 6-23

Bench

355 X 3 @8

375 X 2 @8

395 X 1 @8

360 X 3 @8

380 X 2 @8

400 X 1 @8

Deadlift

225 X 3 @8

315 X 3 @8

405 X 2 @8

435 X 2 @8

455 X 2 @8

455 X 2 @9

405 X 3 @8

 

 

Pretty good day today.  My bench felt pretty strong and my dead lift is moving along. 

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Last weeks training.  Put in a 75 hour week in the office.  Normally I work from home so this totally threw everything off.  I still managed to hit my weights.  Not necessarily at the RPE I wanted but I don't think I got more than 4-5 hours of sleep a night.  

Monday 6-14

Bench

355 X 3

375 X 3 @8

375 X 3 @8

375 X 3 @8

375 X 3 @9

375 X 3 @9

Squat

430 X 3 @8

430 X 3 @8

430 X 3 @9

430 X 3 @10

430 X 3 @10

Reverse Band Bench

405 X 3 @8

425 X 3 @9

405 X 3 @9

Wednesday 6-16

Bench

330 X 4

350 X 3

370 X 2

335 X 4

355 X 3

375 X 2

Deadlift

385 X 3

430 X 3 @8

430 X 3 @8

430 X 3 @9

Camberred Bar Bench

275 X 5 @7

295 X 5 @8

325 X 5 @9

Friday 6-18

Bench

365 X 2 @8

385 X 2 @8

365 X 4 @9

365 X 4 @9

365 X 4 @10

Squat

405 X 2 @8

445 X 2 @8

425 X 4 @8

425 X 4 @9

425 X 4 @9

Wide Grip Bench Feet up

275 X 5 @7

315 X 5 @8

315 X 5 @9 

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Firday 6-11

Bench

225 X 5
275 X 4
315 X 3
345 X 3 @8
365 X 4 @8
365 X 4 @9
365 X 4 @9

Squat

225 X 5
315 X 3
395 X 3 @8
415 X 4 @8
415 X 4 @8
415 X 4 @9


Bench wide grip feet up

275 X 6
315 X 6 @9
335 X 4 @9 very little rest for this one...

Pretty good day for a Friday.  This is the first full week of training I have had in 3 weeks!  Still fighting off a cold but finished the week pretty strong.  I think my training weights are right on.

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Wednesday 6-9

Bench

225 X 5
275 X 4
315 X 3
340 X 4 @8
360 X 3 @8
370 X 2 @8
345 X 4 @8
365 X 3 @8
375 X 2 @8

Deadlift

225 X 3 @8
315 X 3 @8
385 X 4 @8
405 X 5 @8
405 X 5 @8

Cambered Bar Bench

275 X 6 @8
295 X 6 @8
295 X 6 @8


Pretty good day today went a little heaver than I wanted to on the wave but the reps were still easy.  Just ended up doing the wrong weights from what I had planned.
Deadlifts felt good but my back was starting to tire so I cut them off a set short from my plan.  I think this is due to the fact that I have only squatted 1 time a week for
the last couple of weeks and my legs are still sore from Monday.

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Start of experimental 4 week cycle.  Weights felt pretty good I dropped them back 20 lbs from my previous training weights and plan to build them back up over time.  I have been sick twice and hurt once in the last 8 weeks time to train smarter!


Week 1

Bench middle on ring

225 X 5
275 X 4
315 X 4
335 X 4
355 X 5 @8
355 X 5 @8.5
355 X 5 @9


Squat

225 X 5
315 X 3
365 X 4
405 X 5 @8
405 X 5 @9
405 X 5 @9


Reverse Band Bench (String band)

315 X 5
425 X 3
425 X 4 @9.5
395 X 5 @9

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Miserable day today.....

Bench

225 X 5 @6

275 X 4 @7

315 X 4 @7

365 X 4 @9

375 X 4 @10 WTF!

345 X @9

 

 

Cut my workout short after this I have a pretty nasty head cold and probably shouldn't have trained today.

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Yesterday was a rougher on me than I expected so I decided to do some recovery work

 Bike 30 min - Average Heart Rate 126

Graston on elbow followed by a massage for upper and lower back.

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225 X 4
225 X 6
275 X 6 @8
295 X 6 @10 No drop set due to hitting a 10


Comments:

Not the best day but not the worst either.  Very happy with the 345 and 365 sets they felt like speed weight but I was hoping the
385 set would have felt better.  Deadlift is going up slowly but surely. 

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Low Stress week.  Elbow not feeling 100% but getting better for sure.  Squats felt great!

5/31/2010 Monday
BSB X 4 @8-9

Week 1

Bench middle on ring

225 X 5
275 X 5
315 X 4
365 X 4 @8
380 X 4 @9
365 X 4 @9


Squat

225 X 3
315 X 3
405 X 4 @8
455 X 4 @9
440 X 4 @9


Bench + 80 cc middle on the ring

275 X 6 @8
315 X 6 @9
305 X 6 @9

4 Comments

Decided to give it a go today.... My elbow hurt at the bottom of the lift but felt fine once I got the weight moving.  I was only able to get two sessions in this week due to illness and injury but thy were both quality sessions.  Decided to do some 5s
as I transition myself back into a volume block.  375 for 5 in my current conditon is pretty good.  385 is my goal and I am 10 lbs away! 
I experimented with some reverse band benches at the end of my workout because I wanted an exercise that will allow me to lift heavier
weight than my regular bench and I cannot do pin presses due to extreme pain.  Was actually surprised that I was not stronger on the
reverse bands.  I had them setup on a pin that was low enough that no pressure was on the weight when it was racked I have no idea how much it took off the bottom.

5-28 Tuesday




375 X 5@9


Deadlift

225 X 5
315 X 5 @7
365 X 5 @8
385 X 5 @8
365 X 5 @8


Reverse Band Bench (Middle on the ring) average band

405 X 5 @9
385 X 5 @9

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Good high stress day today.  This workout was scheduled for Monday but I had move it to today after catching another stomach bug...  I'm happy with the bench and the squat 405 and 495 felt lighter than they have in a long time.  I was so wore out after the benching and squatting that I had to force myself to do the pin presses and my elbow just wasn't having it... I cut them short.  Going to ice 4 or 5 t imes tonight and eat some Alieve like it is candy!

 

5-25 Tuesday

Bench




225 X 3
460 X 2 @8
460 X 2 @9

435 X 2 @9 Done my elbow was fried.  I wanted 4 and may have been able to get them but my elbow was in a wold of hurt I knew it from when I tried 315

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Rack Lockout 3'' From Chest 

225 X 5

275 X 3

315 X 2 @7

365 X 2 @8

390 X 2 @9

390 X 2 @10 easy 10 more like 9.5

390 X 2 @10 Grinder

375 X 2 @8

375 X 2 @9

Squat + 100cc

225 X 3

315 X 3 @7

405 X 2 @9

435 X 2 @9

405 X 2 @9 

Prison Rows

315 X 5 @8

405 X 5 @8

495 X 5 @9

Fatigue is starting to set in pretty good.... I fully expected a small decrease in performance over the course of this week and next week.

I am in the middle of the the 3 hardest weeks of my training cycle and I am still stronger than I was when I started the cycle. 

I'M NOT GOING FREAK OUT ABOUT GETTING A LITTLE WEAKER! I'M NOT GOING FREAK OUT ABOUT GETTING A LITTLE WEAKER!

I'M NOT GOING FREAK OUT ABOUT GETTING A LITTLE WEAKER!

Ok now that I got that out of the way...

Not too happy with the bench I was hoping for 5 sets with 390 but my elbow was bothering me and I started to grind on my 3rd set.

Did the smart thing and dropped to my 5% weight and finished off solid

Squats as usual on Friday I was out of gas and just basically hit my target weight and one drop set. 

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Good day today despite a sever stress trac reading.  I think the poor reading is a product of only a few days worth of readings so even a little spike in my numbers seems like a big deal.  Pause benches were nice and crisp.  I will do some recovery work this evening and on my day off tomorrow.

 4ct Pause Bench

315 X 2 @7

345 X 2 @8

365 X 2 @8 

385 X 2 @9 

365 X 2 @8

365 X 2 @9

 

 

Barbell Row Wide

225 X 4 @7

275 X 4 @7

315 X 4 @9

295 X 4 @8

295 X 4 @9 

 

Seated Military

135 X 4 @7

185 X 4 @7

205 X 4 @8

225 X 4 @9

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5-18

 

Camberd Bar 2 Board Bench

225 X 3

275 X 3

315 X 2 

355 X 2 @9

340 X 2 @8

340 X 2 @8

340 X 2 @9

 

Sumo Deadlift

225 X 4

315 X 4

405 X 4 @8

385 X 4 @8

385 X 4 @8 

 

Fatman Pullup 3 X 15 

 

Comments: pretty average day just getting my work in.  I decided to do 4s on the Deadlift instead of bumping my weight up on the 3s.   

 

 

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5-17 Monday

BSB 5% @8-9

Bench

225 X 5

275 X 3

315 X 3 @7

360 X 2 @8

380 X 2 @8

400 X 2 @9

400 X 2 @9

400 X 2 @9

400 X 2 @9.5

400 X 2 @10

Squat

225 X 3

315 X 3 @7

405 X 2 @8

455 X 2 @8

475 X 2 @9 This was still a 9 but it was a nasty one!

500 X 2 @9

475 X 2 @10 DONE

Rack Lockout Pin 10 from the bottom

315 X 4 @8

365 x 4 @8

405 X 4 @9

430 X 4 @9

405 X 4 @9

Comments:

Great day today I was totally destroyed after a stress week with my trac score showing severe stress on Saturday morning.

Mike T. prescribed some recovery work and I felt like a new man by Monday morning and my trac score was back to average.  

The last time I buried myself as bad as I did last week I ran into a wall and had an awful week the next week and lucked out with a

deload week scheduled the week after.  If the deload week was not there I probably would have had a few awful weeks before contemplating suicide and then 

deloading.  It is nice to see the wall coming and being able to move out of the way!

The first set of 400 flew up like a 

rocket probably closer to an 8.5 but I am calling it a 9 because I can not say I had 2 reps in the tank with 100% certainty.

Squat went pretty well too 500 was pretty heavy but I had another one in the tank.  I think this is the first time I have ever

used a 2.5 when squatting....  I just wanted to have a 5 in front of the weight!

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5-14 Friday

Bench

225 X 5

275 X 3

315 X 3 @7

355 X 2 @7

375 X 2 @8

385 X 3 @9

385 X 3 @9.5

385 X 3 @10

385 X 3 @10

385 X 3 @10

365 X 3 @8

365 X 3 @10

Pause Squat

225 X 3

315 X 3 @7

405 X 2 @8

405 X 2 @8

435 X 2 @8

435 X 2 @8

435 X 2 @8

455 X 2 @9

455 X 2 @10

Pullup

250 X 8 X 3

Comments:  Brutal day bench moved slower than I would have liked and I was dead by the time I made it to squats. This is the end of a high stress week and I feel like poo accordingly....

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3 Days of Training.  High stress week 

 

5/10 Monday

Bench (Pinky on Ring)

225 X 5

275 X 4

315 X 3

355 X 2

375 X 2 @8 

395X 2 @9 

395X 2 @9

395X 2 @9

395X 2 @9

395X 2 @9.5

395X 2 @10 Smooth 10

395X 2 @10 Grind 

 

Squat

315 X 3

405 X 3

455 X 3 @8

475 X 3 @9 These were solid

445 X 3 @10 

 

Incline

225 X 5 @8

275 X 5 @8

295 X 5 @9 

 

Awesome day today ridiculous volume with 395.  The weight felt closer to an 8 than a 9.  Squat is getting stronger as well

 

 

5/11 Tuesday

 

Manpoon Press + 100cc

275 X 4

295 X 3 @8

315 X 3 @8

345 X 3 @8

365 X 3 @9 

335 X 3 @8

335 X 3 @9

 

 Sumo Deadlift

225 X 3

315 X 3

365 X 3

405 X 3 @8

405 X 3 @8

405 X 3 @8

 

Felt good today deadlifts are on the rise and the back is holding up.  I plan on going up to 425 or 435 for a triple and then working my way back down a little bit and then try to rise to 455 for a triple.  As long as my back holds out I don't see much problems until 495 for triples but I am taking it nice and slow.  Once I hit 495 for a solid triple I will start treating the deadlift like my normal lifts.

 

5-12 Wednesday 

 

 

Cambered Bar 1 board bench

225 X 4

275 X 4 @7

295 X 3 @9

315 X 3 @8

335 X 3 @9 I actually think this is a PR! 

345 X 3 @9 

345 X 3 @8

345 X 3 @8  

 

 

 3Board Thumb from smooth + 50cc

225 X 8

315 X 6 @8

335 X 6 @8 

 

Lever Row

100 X 6 X 3 @8 

 

Not much to say about today.  Hit the numbers I expected to hit and got some nice volume in.  This high stress week isn't putting quite the beating the last high stress week put on me in my volume block.  I bet it is due to it being scheduled after a low stress week instead of a medium stress week.  Oh yeah and maybe not getting deathly ill the week before has something to do with it... 

 

 

 

3 Comments

The week started out awful but ended good.  Very happy to be back on a frequency split.  Made a few modifications from the original template.  Decided to put my competition raw bench first in the week instead of on Thursday moved manpoon press + chain to Tuesday instead of first in the week and put the wide grip bench on Friday so I would be doing it after a day of rest.  Also I hurt my back the last time I tried squatting with a wide stance so I swapped that out for regular old squat.  Very happy with how the week ended.  Keeping the weights somewhat high will cutting down the volume seemed to do the trick.

 

5/3 Monday

Bench (Pinky on Ring)

225 X 5

275 X 4

315 X 4

365 X 4 @10 WTF! 

355 X 4 @10 ARGH!

 

Squat

315 X 3

405 X 4

435 X 4 @8

455 X 4 @9 These were solid

435 X 4 @9 

 

Incline

225 X 5 @8

275 X 5 @8

295 X 5 @9 

 

Garbage day felt like punching myself in the face! 

 

 

5/4 Tuesday

 

Manpoon Press + 100cc

275 X 4

295 X 4 @8

315 X 4 @8

345 X 4 @9

335 X 4 @9 

Sumo Deadlift

225 X 3

315 X 3

365 X 3

385 X 3 @8

385 X 3 @8

385 X 3 @8

 

Due to performing like horse shit yesterday and it being a deload week I took it easy today.  Deadlifts felt great!  Skipped Zercher rack pulls.  Wanted to end the day on a good note!

 

 

5/5 Wednesday

 

Cambered Bar 1 board bench

225 X 4

275 X 4 @7

295 X 4 @9

315 X 4 @8

335 X 4 @9 I actually think this is a PR! 

325 X 4 @9 

 

 

 3Board Thumb from smooth + 50cc

225 X 8

315 X 8 @8

315 X 8 @8 

 

Lever Row

100 X 6 X 3 @8 

 

Good day today Strength is returning to base level after volume reduction.   Cambered bar benches were a nice surprise

 

5/7 Firday

 

 

Bench Middle on Ring

225 X 5

275 X 4

315 X 4

365 X 4 @9

355 X 4 @8

355 X 4 @9  

 

 

 

3ct Pause Squat

225 X 4

315 X 4

405 X 4 @8

435 X 4 @9

425 X 4 @9 

 

Pullups 3 X 8 @8-9 RPE minimal rest

 

Great day today bench felt light and pause squats are up 10 lbs. 

1 Comments

I hit all my planned weights today not necessarily at the RPE I desired but I got my work in.  Can't wait to unload a little next week!

Manpoon Press + 100 cc

225 X 5

275 X 3

315 X 3 @8

345 X 3 @8

365 X 3 @10

340 X 3@10 not a grinder but kind of slow on the 5th rep

340 X 3  @10 grinder

340 X 3 @8

340 X 3 @9

Bench pinky on ring

315 X 3 @8

345 X 3 @8

355 X 4 @9

355 X 4 @10 not a grinder but kind of slow on the 5th rep

355 X 4 @10 grinder

335 X 4 @8

335 X 4 @9

Pin Press on Pin 13 from the top of the 1 inch holes

315 X 5 @8

335 X 5 @8

365 X 5 @8

385 X 5 @9

 

 

3 Board Thumb from smooth + 50cc

 

225 X 10 @7

275 X 10 @8

295 X 10 @8

315 X 10 @9

295 X 10 @10

 

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