My other posts are blank because I tried to cut and paste my training log from the training log section and the post disappeared.

Here's my workout schedule:

Monday - SQ 90% plus x 1 w/comp suit, BP 90% plus x1 w/comp shirt, DL 68%x3x3 w/loose suit.

Wednesday - Reverse band DL 90% plus x1 w/comp suit, BP 70%x5x3 raw, SQ 70%x5x3 w/loose suit.

Friday - SQ 80%x3x3 w/training suit, BP 80%x3x3 w/training shirt, DL 68%x3x3 w/loose suit. 

I'll start posting my actual numbers tomorrow. 

I’m training at Quest Gym in Duluth, GA. in my 5^th week, for the GA state meet 21NOV09. I’m a M2, 198 weighting 195 with approx. 14% bodyfat. I’m been cycling for the 2010 master nationals in Atlanta. This is my second year of lifting after retiring from the military and then a operation for a 80% bicep labrum tear.

Week 5, Monday, 05OCT09

I drink a shake with one scoop of unflavored potato starch waxy maize, 2 heaping tablespoons of unflavored BCAAs, and one serving of creatine during my two hour workout.

Squat - 83% - 495x3, 89% - 535x2 w/comp suit, straps down, RPE 7.5

2 board Bench - 385x3, 405x2, 430x1 w/comp shirt, w/pause on first rep, RPE 7.5

Deadlift - 67% - 385x3x3 w/training suit, RPE 6.5

Cable Ab’s - 200lbs x 3sets x10 reps

Squat - I’ll put my straps up next Monday with 91%x2. My new suit was still too loose, so I’ll get it tighten up a little more to get ready for my 90% plus sets to come.

Bench – this is the first week of three weeks of 2 board, with pause on the first rep. My last3 weeks were with three board.  Then I’ll do 3 weeks of 1 board with a touch the week before the meet. This week I started to use my size 46 shirt, which is the correct size for competition. I’ve been using a tight 48 for the last 4 weeks.  

Deadlift – I need to take it easy on Mondays for my 90% plus reverse band pulls on Wednesday. So on Mondays and Fridays I work on speed and burning that perfect sumo path way. Even know I’m just working with a low 67%, the short breaks between sets, dead stop reps, and speed of the pull is a good percentage weight for compensatory acceleration.  

15 minutes of stretching.

One serving of PeptoPro protein and one serving of creatine in a shake, eat a banana in the car on the way home.   

Week 5, Wednesday, 07OCT09

Shake with one scoop of unflavored potato starch waxy maize, 2 heaping tablespoons of unflavored BCAAs, and one serving of creatine during my two hour workout.

Reverse band Deadlift - (86%) 495 x 1, (93%) 535 x 1, (100%) 575 x miss, (98%) 565 x 1 w/training suit, RPE 10

Bench - (70%) - 245 x 5 x 3 raw, w/pause on first rep, RPE 7

Squat - (70%) 425 x 5 x 3, w/singlet, RPE 8.5

Cable Ab’s - 200 x 3 x10

Reverse Band Deadlift - My 100% 575 got out in front of me, so I shut it down and took 10 lbs off to try again with 565 @ RPE 9.9. Doing these two max attempts will surely hurt my squat later in the workout for sure. I’m still using my training suit and not my competition suit, which I’ll start using next week. Also, I’ll start next week with 90% and use 2 three cycles to work up to the meet saving the 100% for peaking at the meet.

Bench - raw with 70% 245 for 3 sets of 5 reps @ RPE of 7. Just working on leg drive on every rep of every set. Saving energy for working hard on my 80%’s Friday.

Squat - 71% 425 x 5 x 3 @ 8.5 RPE easily this week. Because of the two max attempts on DL my legs were still feeling it. It was still good to push the RPE’s like you will have to at a meet anyway. I wonder how it will affect Fridays 80% squats? I use a tight singlet and old worn out wraps to focus on speed of movement and to burn a good equipped pathway with light gear.

Standing cable abs, then 20 minutes of stretching.

One serving of PeptoPro protein and one serving of creatine in a shake, eat a banana in the car on the way home.   

Squat - First workout with new competition fit suit with straps up. Every time I squat in a newly altered suit, the suit is too tight, and I usually never hit depth. This suit will be just right for next weeks’ 95%., 97.5%, and a 100%. I’ll only hit 3 max attempts in this suit before the meet.

Bench - This is the second week of three weeks of 2 board, working on speed. This is only the second week using my competition size 46 shirt. The 440 was easy. I’ll hit 455 for a single next week before starting 1 board work next week. I’ll touch in two weeks.

Board work - This is my first week doing board supplemental work because my primary bench is work up to a planned single on a 2 or 1board. I know I won’t be burnt out on lockout work. I’ll peak at the right time in 4 weeks.

Deadlift - Just working with a low 68%, the short breaks between sets, dead stop reps, and speed of the pull is a good percentage weight for compensatory acceleration during low intensity form work.  Need low intensity again because Wednesday is the first day of a 6 week peak starting with a 90% reverse band pull.

Adapt to the irritation.

Ron Fuller

Deadlift - Today is the first day of a 6 week peaking program with a 91% reverse band pull.

Bench – Just hitting some easy 70%ers. My triceps are fried from the board work on Monday.

Squat – I felt like I hit PR Monday! My legs are fried from the pull earlier too. Since the first week in February 2009, I thought that I might elect to skip my squat workout. That’s how tired my body was from Monday’s workout. I’m just glad I was able to finish the workout. I’m spent.

I’m hoping to adapt to the irritation.

Ron Fuller

Squat - Felt good warming up, but my hips flexors tightened up after the first work set. No more doubles when squatting over 90%.

Bench - Felt pretty good. I’m starting to feel better with every shirt workout. Need to focus on faster speed/ Then move up to 355 again.

Deadlift - Just working on form. Not much speed today, my back is fried from my tight hip flexors.

Please……Adapt to the irritation.

Ron Fuller

Squat - Second workout with new competition fit suit with straps up. This suit sure did stretch out, it went on too easy. All the sets didn’t feel tight enough because of the loose suit. I’ll have Sherman sew it up tomorrow for next week.

Bench - This is the last week of the second three week cycle of 2 board, working on speed. This is only the third week using my competition size 46 shirt. 450 went up with an approximate 460 maximum for that day. I’ll start one board work next week.

Board work - This is my second week doing supplemental board work. Using 5 more pounds than last week 430 was easy. I’ll go with 435 next week.

Deadlift - Just working with a low 68%, the short breaks between sets, dead stop reps, and speed of the pull.

I felt worn out today after my workout. My sinus are feeling a little stuffy now that I finished dinner. I’m going to use some Ocean to flush out my sinus and take Wellness formula tonight. I can only pray that I feel better tomorrow.

I might need a de-load next week, so I can adapt to the irritation.

Ron Fuller

Deadlift - Today is the second week of a 6 week peaking program with a 95% reverse band pull. After Mondays’ 95% squat with a very loose suit, which felt like a 102%, I was feeling weak. I also had a new suit that was really tight.  

Bench - Just hitting some easy 70%ers. As expected my triceps are not as fried as last week from the second week of board work on Monday.

Squat - I felt good. It was easy. And I don’t know why?

After I get the gear to fit right, I will adapt to the irritation.

Ron Fuller

Squat - Good speed. Good depth. Felt easy, like 405.

Bench - Felt strong with the looser shirt. Need to keep on working on speed.

Deadlift - Working on starting hip position. Felt good. 

Adapting to the irritation. 

Week 8 Day 1 10/26/09	Squat /competition suit Est. 1RM: 598 lbs	525	x 1	x 1	@ 7.0	89%	525
		560	x 1	x 1	@ 8.5	95%	560
		580	x 1	x 1	@ 9.5	97%	580
		Total	NL 3			94%	1665
	1 Board Bench w/comp shirt Est. 1RM: 442 lbs	385	x 3	x 1	@ 8.0	80%	1155
		405	x 2	x 1	@ 8.5	88%	810
		420	x 1	x 1	@ 9.0	95%	420
		Total	NL 6			88%	2385
	3 board Bench w/tng shirt Est. 1RM: 512 lbs	425	x 3	x 3	@ 8.5	83%	3825
	Deadlift w/training suit Est. 1RM: 575 lbs	385	x 3	x 3	@ 7.0	67%	3465
	Totals		NL 27			87%	11340

 Squat - First workout with new competition newly sewed with straps up. The fit is nice and tight. I couldn’t get down all the way, 2” high, because the suit was newly sewed and too tight. Next week the suit will be stretched enough to hit depth.

Bench - This is the first week of a three week cycle of 1 board, working on speed. This is only the four week using my competition shirt. Very strong, I’ve got 430 no problem

Board work - This is my third week doing supplemental board work. First week of 3 board work using 425. I’ll work up to 455 for a single next week.

Deadlift - Just working with a low 68%, the short breaks between sets, dead stop reps, and speed of the pull.

Felt good today.

Adapting to the irritation

Week 8 Day 2 10/28/09	Rev bnd Deadlift w/comp suit Est. 1RM: 571 lbs	475	x 1	x 1	@ 8	84%	475
		515	x 1	x 1	@ 9	91%	515
		560	x 1	x 1	@ 9.7	98%	560
		Total	NL 3			91%	1550
	Bench Raw Est. 1RM: 350 lbs	245	x 5	x 3	@ 7	70%	3675
	Squat w/light suit Est. 1RM: 607 lbs	425	x 5	x 3	@ 7	70%	6375

Deadlift - Today is the third week of a 6 week peaking program with a 97.5% reverse band pull. It felt like a 9.8 RPE today due to the 98% squat on Monday. It's also the second workout with a newly sewed suit. I'm getting it sewed again for maximum tightness. I’ll start with my opener next week and then my second attempt the week before the meet, and peak at the meet.  

Bench - Just hitting some easy 70%ers. My triceps were a little fried from increasing my intensity on Mondays’ bench and board work.  

Squat - I was tired today from Mondays’ 580 squat.   

I will adapt to the irritation.

Week 8 Day 3 10/30/09	Squat w/tight suit Est. 1RM: 600 lbs	475	x 3	x 1	@ 7.0	79%	1425
		510	x 2	x 3	@ 8.5	85%	3060
		Total	NL 9			82%	4485
	Bench w/training shirt Est. 1RM: 430 lbs	340	x 3	x 3	@ 7.9	79%	3060
	Deadlift w/training suit Est. 1RM: 570 lbs	405	x 3	x 3	@ 7.1	71%	3645

 Squat - Real tuff!! It felt like I did a 98% pull on Wednesday and a 98% squat on Monday.

   Bench – I’m feeling stronger with the looser shirt every workout. It’s about time! It’s OK though. It    feels like I’ll peak at the right time this meet. Need to keep on working on speed with 80 %ers.

   Deadlift - Working on starting hip position. Felt good.

   Adapt to the irritation.

Week 9 Day 1 11/2/09	Squat w/tight suit Est. 1RM: 600 lbs	530	x 1	x 1	@ 8.8	88%	530
		570	x 1	x 1	@ 9.5	95%	570
		Total	NL 2			92%	1100
	1 Board Bench w/comp shirt Est. 1RM: 431 lbs	385	x 1	x 1	@ 8.8	87%	385
		405	x 1	x 1	@ 9.3	89%	405
		425	x 1	x 1	@ 9.9	99%	425
		Total	NL 3			92%	1215
	Deadlift w/training suit Est. 1RM: 575 lbs	385	x 3	x 3	@ 6.7	67%	3465

Squat – Third workout with tight training suit. I’m saving my competition fit suit for the meet. Felt good with the 570, with good depth.

Bench - This is the second week of 1 board, working on speed. Next week I’ll touch. This is the sixth week using my competition shirt. 425 felt good until I decided to bring it down faster than normal and lost it out front instead of squeezing the shoulder blades together under control and bringing it straight down. So, of course, it stopped half way up because my elbows were already out from the start command at the bottom. This ended up feeling like a maximum attempt try, so I decided to skip the board work today. I'll do all board work on Wednesday. This was my first bad result bench day of the cycle. I’m OK with that.

Deadlift - Just working with 68%, with short breaks between sets, burning the correct pathway and keeping the proper hip position during the speed of the pull.

Adapting to the irritation 

Week 9 Day 2 11/4/09	Rev bnd Deadlift w/comp suit Est. 1RM: 570 lbs	495	x 1	x 1	@ 8.0	87%	495
		530	x 1	x 2	@ 8.8	93%	1060
		Total	NL 3			90%	1555
	3 board Bench w/tng shirt Est. 1RM: 464 lbs	385	x 3	x 3	@ 8.5	83%	3465
	Squat w/light suit Est. 1RM: 607 lbs	425	x 3	x 3	@ 7	70%

Deadlift - Today is the beginning of the last 3 week cycle up to the meet with a 90% reverse band pull, which is my second attempt. It felt like a 9.0 RPE because I used a newly sewed suit. It was pretty hard bouncing down to get the bar, and then getting some air at the bottom.

Bench - This is the first time doing board work two days after a 99% attempt single. Not a good idea. I had to use my opener 385, instead my usual my max attempt.

Squat - It was easy today because I only used 92% on deadlift today. And I only did 3 reps today instead of 5’s. This way I’ll be recovered on Friday for my 85%ers.   

Adapting to the irritation.

Week 9 Day 3 11/6/09	Squat w/tight suit Est. 1RM: 600 lbs	510	x 2	x 3	@ 8	85%	3060
	Bench Raw Est. 1RM: 350 lbs	245	x 5	x 3	@ 7	70%	3675
	Deadlift w/training suit Est. 1RM: 579 lbs	405	x 3	x 3	@ 7	70%

  Squat - Real easy!! It was the best I’ve felt with 85% yet.

   Bench - Just hitting some easy 70%ers. My triceps were still a little fried from

     doing board work on Wednesday.   

   Deadlift - Working on starting hip position. Felt the best yet.

   Adapting to the irritation.

Squat - Just hitting some easy 70%ers.

Bench - Just hitting some easy 70%ers.

Deadlift - Just hitting some easy form work

Adapt to the irritation.

Week 10 Day 2 11/11/09	Squat w/light suit Est. 1RM: 623 lbs	405	x 3	x 3	@ 6.5	65%	3645
	Bench Raw Est. 1RM: 346 lbs	225	x 3	x 3	@ 6.5	65%	2025
	Deadlift w/training suit Est. 1RM: 562 lbs	365	x 3	x 3	@ 6.5	65%	3285

   Squat - Just hitting some easy %’s before my last heavy day before the meet.

   Bench - Just hitting some easy %’s before my last heavy day before the meet.

   Deadlift - Just hitting some easy %’s before my last heavy day before the meet.

  Adapt to the irritation.

Week 10 Day 3 11/13/09	Squat /competition suit Est. 1RM: 600 lbs	530	x 1	x 1	@ 8.8	88%	530
		570	x 1	x 1	@ 9.5	95%	570
		Total	NL 2			92%	1100
	Bench w/comp shirt Est. 1RM: 432 lbs	385	x 1	x 1	@ 9.0	88%	385
		410	x 1	x 1	@ 9.7	95%	410
		Total	NL 2			92%	795
	Deadlift w/tng suit Est. 1RM: 579 lbs	405	x 3	x 3	@ 7.0	70%	3645

Changed my heavy day from Monday to Friday this week so I don't have to wait 12 days from my last heavy day before the meet. I should probably keep Fridays as my heavy to peak on a weekend meet day. I'll do my openers on Monday and walkouts on Wednesday. 

Squat - First workout with newly sewed competition suit with straps up after throwing it in the wash. It was tight. It will perfect for the meet. Also, did a walk out with 600.

Bench - Did my opener on a 2 bd. And my second attempt on a 1 bd.  

Board work - This felt heavy today. I’ll do my final board Monday with my openers.  

Deadlift - Just hitting 70%ers with good form.

Adapt to the irritation

Week 11 Day 1 11/16/09	Squat w/tight suit Est. 1RM: 597 lbs	525	x 1	x 1	@ 8.8	88%	525
	Bench w/comp shirt Est. 1RM: 432 lbs	380	x 1	x 1	@ 8.8	88%	380
	Rev bnd Deadlift w/comp suit Est. 1RM: 556 lbs	495	x 1	x 1	@ 8	89%	495
	Deadlift w/training suit Est. 1RM: 563 lbs	405	x 1	x 3	@ 7.0	72%

  Squat - Just hitting my opener. Felt easy.

  Bench - Just hitting my opener. Felt easy.

  Board work - 405x3x3 on a 2 board. Struggled alittle.

  Reverse band deadlift - Just hitting a single with 89%.

  Deadlift - Just hitting a couple singles off the floor with 70%. Felt good today.

  Adapting to the irritation