So back on the bandwagon after some failed attempts at diversifying my training. Its time for some PR's to go up again.

Here is day 1 back. Its actually day 2 in my week schedual but whatever it was bench day so bench is what I did. 

I must say I have excel spread sheets to log training but this training log feature on the site is alot better than even those. takes 2 min to enter training data.

Here is my day today. 

Week 1 Day 2 10/6/09	1 brd bench (ring finger on ring) Est. 1RM: 371 lbs	275	x 3	x 1	@ 7	74%	825
		305	x 3	x 1	@ 8	82%	915
		310	x 3	x 1	@ 9	84%	930
		315	x 3	x 1	@ 9	85%	945
		Total	NL 12			81%	3615
	competition deads Est. 1RM: 606 lbs	455	x 2	x 1	@ 7	75%	910
		475	x 2	x 1	@ 7	78%	950
		495	x 2	x 1	@ 8	82%	990
		515	x 2	x 1	@ 8	85%	1030
		Total	NL 8			80%	3880
	jm press Est. 1RM: 320 lbs	135	x 10	x 1	@ 7	42%	1350
		155	x 10	x 1	@ 7	48%	1550
		175	x 10	x 1	@ 7	55%	1750
		195	x 10	x 1	@ 8	61%	1950
		205	x 10	x 1	@ 9	64%	2050
		Total	NL 50			54%	8650
	Totals		NL 70			70%	16145

Week 1 Day 3 10/9/09	squats w/boss briefs Est. 1RM: 650 lbs	495	x 2	x 1	@ 8	76%	990
		545	x 2	x 1	@ 8	84%	1090
		565	x 2	x 1	@ 8.5	87%	1130
		585	x 2	x 1	@ 9	90%	1170
		Total	NL 8			84%	4380
	3 brd bench + RRB Est. 1RM: 294 lbs	225	x 2	x 1	@ 8	76%	450
		235	x 2	x 1	@ 8	80%	470
		245	x 2	x 1	@ 8	83%	490
		255	x 2	x 1	@ 8	87%	510
		265	x 2	x 1	@ 9	90%	530
		Total	NL 10			83%	2450
	band ham curls RB Est. 1RM: 0 lbs	100	x 15	x 3	@ 9	0%	4500
	Totals		NL 63			75%	11330

Overall pretty good day. 

 I messed up on my 585 squats and loss my balance out of the hole if not this would have been at 8-8.5rpe

Ive never done 3brd with doubled reds but It was great. My power off the board was great even as it got heavier.

I was suppose to do shirted bench today but my training partner is MIA as usuall so using an open back shirt with a super jacked collar that I plan on using in multi ply meets isnt the greatest idea. 

On another note if anybody wants a great shirt to use in unlimited feds look into a single ply katana (AS) with a super training cut collar. I have mine with extra material at the bottom and the back but I decided to cut the back of the shirt open but whatever.

Band curls were well band curls. I am taking it easy this week to prep myself for next week so nothing too taxing

Week 1 Day 4 10/11/09	2brd cg bench-inside ring Est. 1RM: 371 lbs	275	x 3	x 1	@ 8	80%	825
		295	x 3	x 1	@ 8	80%	885
		305	x 3	x 1	@ 8.5	83%	915
		315	x 3	x 1	@ 9	85%	945
		Total	NL 12			82%	3570
	competition deads Est. 1RM: 606 lbs	495	x 2	x 2	@ 8	85%	1980
		515	x 2	x 1	@ 8	85%	1030
		545	x 2	x 1	@ 9	90%	1090
		495	x 2	x 1	@ 9	90%	990
		Total	NL 10			88%	5090
	db rows Est. 1RM: 0 lbs	120	x 15	x 3	@ 8	0%	5400
	Totals		NL 67			75%	14060

I finished this workout with some abs

I was pretty dissapointed with this workout. I usually dont go so narrow on the CG bench but that went ok. Prob could have gone alot heavier but thats for another week.

Deads were the dissapointment. I was doing great until I went for 545. My first rep was OK not great got my ass up a little early. The second rep was not so good. Ass got up even earlier. This weight isnt that heavy for me but this should be easier and considering my form was great at 515 I am dissapointed. I guess I will have to work in that 535-545 range and get the form down. 

Week 2 Day 1 10/12/09	Box squats+gb-M stance-single ply briefs Est. 1RM: 472 lbs	315	x 2	x 1	@ 8	67%	630
		365	x 2	x 1	@ 8	77%	730
		385	x 2	x 1	@ 8	82%	770
		405	x 2	x 1	@ 9	86%	810
		425	x 2	x 1	@ 9	90%	850
		Total	NL 10			80%	3790
	4 brd - comp grip Est. 1RM: 375 lbs	315	x 2	x 1	@ 8	84%	630
		335	x 2	x 1	@ 8	89%	670
		355	x 2	x 1	@ 8.5	95%	710
		375	x 1	x 1	@ 10	100%	375
		Total	NL 7			92%	2385
	GM-cam bar-arched back Est. 1RM: 352 lbs	225	x 8	x 3	@ 7	64%	5400
	Totals		NL 41			83%	11575

So today was ok I guess.

Single ply box squats were good. I dont think I have ever gone med stance with gear and it was different. Loads of power mid to top range. In the hole was ok as well especially for single ply and a suit that is 1 years old.

4 brd was good until I got to 375. My back started to crap during my set up which caused me to have to re-do that and find a way that I wasnt cramping. Then my form went to shit. 

I should be doing more on these I dont get it. My full raw bench is around 360 so it really makes no sense.

Arched back GM were just a finisher. Nothin interesting. With my back cramping didnt want to do rack deads like I was suppose to. 

I will do fatigue stops again this week my body isnt ready to rev it up just yet 

Week 2 Day 2 10/14/09	bench press raw Est. 1RM: 349 lbs	275	x 2	x 1	@ 7	79%	550
		315	x 2	x 1	@ 8.5	90%	630
		325	x 2	x 1	@ 9.5	93%	650
		315	x 2	x 1	@ 9.5	90%	630
		Total	NL 8			88%	2460
	competition deads Est. 1RM: 608 lbs	455	x 2	x 1	@ 7	75%	910
		495	x 2	x 1	@ 8	81%	990
		515	x 2	x 1	@ 8	85%	1030
		535	x 2	x 1	@ 8.5	88%	1070
		535	x 1	x 1	@ 9	88%	535
		Total	NL 9			83%	4535
	bench- paused 3ct Est. 1RM: 331 lbs	225	x 5	x 1	@ 8	68%	1125
		245	x 5	x 1	@ 9	74%	1225
		265	x 4	x 1	@ 9	80%	1060
		Total	NL 14			74%	3410
	Totals		NL 31			83%	10405

So I was dissapointed with bench today again. I havent done raw bench work in forever and my form showed it. It was horrible. No balance which resulted in little power off the chest. I didnt remember to bring it down with my lats or use my legs  much which gave a shitty result. This is something I am going to work on.

 Deads were ok today. Didnt want to push my last set too much even though I could have gotten it up easily it wouldnt of been how I wanted to do it so I just dropped it.

Paused bench was ok I like these alot so will continue these. 

This is my last easy week, next week its time to up the anty. I am competing DEC 6th no matter what even if I bomb I bomb. SO time to really focus on geared work and get it done.  

Week 2 Day 3 10/15/09	squats w/boss briefs and Super centurion Est. 1RM: 719 lbs	585	x 1	x 1	@ 7	81%	585
		635	x 1	x 1	@ 8	88%	635
		675	x 1	x 1	@ 9	94%	675
		705	x 1	x 1	@ 9.5	98%	705
		Total	NL 4			90%	2600
	shirted bench (STC katana) Est. 1RM: 447 lbs	405	x 1	x 1	@ 8	91%	405
		425	x 1	x 1	@ 9	95%	425
		425	x 1	x 1	@ 9	95%	425
		Total	NL 3			94%	1255
	shirted bench (fury) Est. 1RM: 428 lbs	365	x 1	x 1	@ 9	85%	365
		385	x 1	x 1	@ 8	90%	385
		Total	NL 2			88%	750
	band gm (GB+BB+RB) Est. 1RM: 0 lbs	0	x 10	x 2	@ 8	0%	0
		0	x 20	x 1	@ 9	0%	0
		Total	NL 40			0%	0
	Totals		NL 49			74%	4605

So I needed to do a little test today with suits to make sure I can enter my contest in DEC  with some confidence and everything went great. 

Squats with my briefs and a single ply suit no wraps went great. Loads of power in the hole. I hit my depth and my back help up. I never had more than 650 on my back in straight weight before and it wasnt a problem.

Shirted bench wasnt so good. My training partner today wasnt a huge help with the shirt. I could not touch any weights with my super training cut single ply katana. I was at about 1 brd and it wasnt going down so I need to work on that.

I switched to my fury open back and got 365 to touch and pressed it up with ease. 385. I jacked the shirt a little and no touch but the lockout was a joke.

I did band GM to finish off just cause I didnt want to do much else that was too taxing and needed to hit my lower back so I picked this exercise just for fun. 

Week 2 Day 4 10/17/09	4brd- shirted (super Katana) Est. 1RM: 488 lbs	365	x 3	x 1	@ 7	75%	1095
		405	x 3	x 2	@ 8.5	83%	2430
		405	x 3	x 1	@ 9	83%	1215
		Total	NL 12			80%	4740
	competition deads Est. 1RM: 584 lbs	495	x 2	x 1	@ 8	85%	990
		515	x 2	x 2	@ 8	88%	2060
		535	x 2	x 1	@ 9	92%	1070
		555	x 1	x 1	@ 9	95%	555
		Total	NL 9			90%	4675
	bench-CG paused 3ct Est. 1RM: 344 lbs	225	x 5	x 1	@ 8	65%	1125
		245	x 5	x 2	@ 8	71%	2450
		265	x 5	x 1	@ 9	77%	1325
		Total	NL 20			71%	4900
	Totals		NL 41			81%	14315

Not bad today. I decided to try and break in my super katana which is brand new. Maybe make it usable for my contest in 2 months because my jacked katana is almost impossible to touch so well see. It was fun today. I am having trouble seating my shirt all the way in my arm pit no matter how much my training partner helps. I am gonna get shirt slipper this week and see if that helps.

dead were ok today. I worked up to 555 to see if my technique would stick. I was a little tired by the end so I only did 1 rep. It wasnt the greatest but it will do. just need more work thats all. Its just anoying that my speed off the ground is so bad. It used to be the oposit but not anymore. This keeping my ass down is anoying but I get no prob with my lower back at all. I barely even feel it. I am gonna take a video and see if I am doing it right.

I decided to do paused CG and I like it. I am better cg than regular grip for some reason but it maybe just that I was more tired last time. 

Week 3 Day 1 10/19/09	2brd cg bench-inside ring Est. 1RM: 372 lbs	275	x 3	x 1	@ 7	74%	825
		315	x 3	x 1	@ 8	85%	945
		325	x 3	x 1	@ 9	87%	975
		335	x 3	x 1	@ 10	90%	1005
		315	x 3	x 3	@ 8	85%	2835
		Total	NL 21			84%	6585
	bench- paused 3ct Est. 1RM: 353 lbs	275	x 3	x 1	@ 8	78%	825
		285	x 3	x 1	@ 8	81%	855
		295	x 3	x 1	@ 9	84%	885
		300	x 3	x 1	@ 9	85%	900
		285	x 3	x 1	@ 9	81%	855
		Total	NL 15			82%	4320
	face pulls-pulley Est. 1RM: 153 lbs	115	x 15	x 3	@ 8	75%	5175
	Totals		NL 81			82%	16080

A LITTLE MORE SHOULDER AND LAT WORK DONE AFTER. NOT GONNA BE MARKING THIS WORK BECAUSE ITS JUST NOT WORTH LOGGING. 

So I decided to switch things up for now anyways. 

I am now going to go with upper and lower day. At this point and time its just too hard to recover from workout to workout with my work schedual and life is really busy right now. I cant guarantee 6+ hrs of sleep a night right now so I am just not recovering when I have to train on back to back days and stay healthy.

Today went really well considering I just trained bench hard 2 days ago. My back was still dead and so were my hams and I was suppose to train yesterday.

CG was explosive as can be. paused bench was good considering all the work done on CG work.

Paused bench was good. Lockout power was still good just loads of bench sets so it was getting to me.

Week 3 Day 2 10/20/09	competition deads Est. 1RM: 563 lbs	405	x 2	x 1	@ 7	72%	810
		455	x 2	x 1	@ 7	81%	910
		495	x 2	x 1	@ 8	88%	990
		515	x 2	x 1	@ 8	91%	1030
		535	x 1	x 1	@ 9	95%	535
		515	x 2	x 1	@ 9	91%	1030
		515	x 2	x 1	@ 10	91%	1030
		Total	NL 13			87%	6335
	box squat-lightned GB- W/super centurion Est. 1RM: 550 lbs	405	x 2	x 1	@ 8	74%	810
		425	x 2	x 1	@ 8	77%	850
		445	x 2	x 1	@ 8	81%	890
		465	x 2	x 1	@ 8	85%	930
		495	x 2	x 1	@ 9	90%	990
		Total	NL 10			81%	4470
	GM-cam bar Est. 1RM: 363 lbs	225	x 9	x 1	@ 7	62%	2025
		225	x 7	x 1	@ 7	62%	1575
		Total	NL 16			62%	3600
	Totals		NL 39			81%	14405

I couldnt be more disapointed with today for deads. I had nothing. I couldnt lift the weight and my form was just not there. I dont know if its because ive been over doing it or what but something isnt right at all. It doesnt feel natural. I remember a time when deads were my thing. Now its not the case. I have loads of videos so please comment.

Squats were easy today. the green bands took off basically nothing. I only have a 6ft 10 rack and Im 6ft3 so the bar is really high they maybe took off 30lbs at the bottom and that a big maybe. speed was great. I forgot to set up wide on my last set but I shut it down after that. My lower back was soor as hell.

I cut GM's short because my back was soo tired. I couldnt stay tight or keep my form right so its a day.

http://www.youtube.com/watch?v=tFwCmXy6WxU

http://www.youtube.com/watch?v=gofNlniHRMQ

http://www.youtube.com/watch?v=L95mcuKzReI

http://www.youtube.com/watch?v=WpYk_i7J0Us

http://www.youtube.com/watch?v=X1J0SNwnPRI

http://www.youtube.com/watch?v=N7ZIjKTEct4

http://www.youtube.com/watch?v=cgbIHAxvDKM

Should I be going sumo's I dont know anymore. What do you guys think. I dont think I am built for it personnally

http://www.youtube.com/watch?v=MqLm7F02O2c

http://www.youtube.com/watch?v=-GzjWxbSdXY 

Week 3 Day 3 10/22/09	shirted bench (Super katana) Est. 1RM: 434 lbs	405	x 2	x 1	@ 9	93%	810
		415	x 2	x 1	@ 9	96%	830
		425	x 1	x 1	@ 9.5	98%	425
		405	x 2	x 1	@ 9.5	93%	810
		Total	NL 7			95%	2875
	4brd bench + MMB Est. 1RM: 358 lbs	275	x 3	x 1	@ 8	77%	825
		285	x 3	x 1	@ 8	80%	855
		295	x 3	x 1	@ 8	82%	885
		305	x 3	x 1	@ 9	85%	915
		315	x 3	x 1	@ 9.5	88%	945
		295	x 3	x 1	@ 9.5	82%	885
		Total	NL 18			82%	5310
	jm press Est. 1RM: 256 lbs	185	x 8	x 1	@ 8	72%	1480
		195	x 8	x 1	@ 8	76%	1560
		205	x 8	x 1	@ 9	80%	1640
		205	x 7	x 1	@ 10	80%	1435
		Total	NL 31			77%	6115
	Totals		NL 56			85%	14300

Today was pretty good. 

Shirted went well. 2nd time wearing the super katana. 1 inch from touching every set. Lockout power was good enough. Speed was good.

 4brd was good. pretty happy with the weight.

jm press. My left upper arm is bothering me on the top between my tricep and bicep when un-flexed. I dont know what the prob is but whatever gotta keep pushing. 

Week 3 Day 4 10/23/09	squats w/boss briefs Est. 1RM: 699 lbs	545	x 2	x 1	@ 7	78%	1090
		585	x 2	x 1	@ 8	84%	1170
		605	x 2	x 1	@ 8	87%	1210
		615	x 2	x 1	@ 8.5	88%	1230
		595	x 2	x 1	@ 8.5	85%	1190
		Total	NL 10			84%	5890
	competition deads Est. 1RM: 582 lbs	455	x 2	x 2	@ 7	78%	1820
		495	x 2	x 2	@ 8	85%	1980
		Total	NL 8			82%	3800
	GM-cam bar Est. 1RM: 426 lbs	225	x 8	x 1	@ 7	53%	1800
		275	x 8	x 1	@ 8	65%	2200
		315	x 5	x 1	@ 8	74%	1575
		Total	NL 21			64%	5575
	Totals		NL 39			78%	15265

Squats went great. great depth great power and thats were the good workout ended

deads were sad as can be. I need to find something that works fast.

gm were ok. I was a little pissed so I upped the weight and it was easy. 

Week 4 Day 1 10/25/09	1 brd bench (ring finger on ring) Est. 1RM: 378 lbs	315	x 3	x 1	@ 8	83%	945
		325	x 3	x 1	@ 8.5	86%	975
		335	x 3	x 1	@ 9	89%	1005
		340	x 3	x 1	@ 10	90%	1020
		320	x 3	x 2	@ 9	85%	1920
		Total	NL 18			87%	5865
	bench- paused 3ct Est. 1RM: 332 lbs	275	x 3	x 1	@ 8	83%	825
		295	x 3	x 1	@ 8	89%	885
		315	x 2	x 1	@ 10	95%	630
		295	x 3	x 1	@ 9	89%	885
		295	x 3	x 1	@ 9.5	89%	885
		Total	NL 14			89%	4110
	seated db press Est. 1RM: 213 lbs	170	x 20	x 1	@ 10	80%	3400
	Totals		NL 52			87%	13375

FACE PULLS 

ABS

1 brd went great today Nice PR for sure.

paused bench was good. No PR per say. I decided to take a huge jump and go for a 15lbs PR. Bad idea. I almost crushed myself. I think 310 would have went up. 305 would have went up for sure. either way gotta try.

db press was good havent done it in a while. If I do these they will be a high rep set then on to the next exercise.

finished the workout with some deads trying out a new idea that I had forgotten about and worked pretty good. Well see tuesday what the videos show.

Week 4 Day 2 10/26/09	squats w/super centurion straps up Est. 1RM: 616 lbs	545	x 1	x 1	@ 8	89%	545
		585	x 1	x 1	@ 9	95%	585
		545	x 1	x 2	@ 8	89%	1090
		Total	NL 4			91%	2220
	GM-cam bar Est. 1RM: 409 lbs	225	x 8	x 1	@ 7	55%	1800
		275	x 5	x 3	@ 8	67%	4125
		315	x 5	x 1	@ 9	77%	1575
		Total	NL 28			66%	7500
	Totals		NL 32			79%	9720

Not a good day today at all. Bad selection of exercises.

I was suppose to do deads today but I ripped a callus off yesterday so I couldnt grab the bar properly. I decided to just stop instead of making it worst.

I am never ever doing straps up anything with my super centurion again. THE SUIT IS PAST DEAD AND WAY WAY TO LOOSE. The legs kept ridding up and burned my leg to shit. I stopped because it was basically bleeding and it burned like a bitch every rep. I can use the suit over my boss briefs or with the straps down if I am doing box work but thats it.

GM were ok nothing too special. Just did some work and called it a day. Its been a busy week with little sleep so an easy day is ok. I am going to take tommorow off and go back at it wed and friday 

Week 4 Day 3 10/30/09	shirted bench (Super katana) Est. 1RM: 409 lbs	405	x 1	x 1	@ 10	100%	405
		425	x 0	x 1	@ 10	0%	0
		435	x 0	x 1	@ 10	0%	0
		455	x 0	x 1	@ 10	0%	0
		Total	NL 1			25%	405
	3 brd bench - comp grip Est. 1RM: 382 lbs	315	x 3	x 1	@ 8	80%	945
		335	x 3	x 1	@ 9	85%	1005
		345	x 3	x 1	@ 9.5	88%	1035
		355	x 2	x 1	@ 9.5	93%	710
		335	x 3	x 1	@ 9.5	88%	1005
		Total	NL 14			87%	4700
	jm press Est. 1RM: 285 lbs	185	x 5	x 3	@ 8	74%	2775
		205	x 5	x 1	@ 8	74%	1025
		225	x 5	x 1	@ 9.5	79%	1125
		Total	NL 25			76%	4925
	Totals		NL 40			63%	10030

I finally touched in my super katana. This shirt was not jacket at all or very little and its my 3rd session I think with it. 405 wasnt the greatest and neither was my technique but it was competition legal with a good pause. I kept upping the weight in hopes of touching easier but it never happened and kept getting out of position causing me to loose my ability to push it up but whatever live to fight another day.

Week 4 Day 4 10/31/09	squats +8c w/boss breifs Est. 1RM: 688 lbs	495	x 2	x 1	@ 7	72%	990
		545	x 2	x 1	@ 8	79%	1090
		565	x 2	x 1	@ 8	82%	1130
		585	x 2	x 1	@ 8	85%	1170
		Total	NL 8			80%	4380
	competition deads Est. 1RM: 586 lbs	495	x 2	x 1	@ 8	85%	990
		515	x 2	x 1	@ 8	88%	1030
		535	x 2	x 1	@ 9	91%	1070
		545	x 2	x 1	@ 9.5	93%	1090
		515	x 2	x 1	@ 9.5	88%	1030
		Total	NL 10			89%	5210
	sldl db Est. 1RM: 387 lbs	240	x 10	x 3	@ 8	62%	7200
	Totals		NL 48			82%	16790

Power was ABSOLUTLY SICK ON SQUATS. this was easy as can be. I could have added another 40lbs and still stayed at 8 it was so easy. I shut it down because I was really short for time being holloween and all.

Started to feel sick to my stomach when deads came and felt like throwing up the entier time which sucked

deads were a little dissapointing. II was ok until 545 then I was too tired to do anything good and it went downhil from there.

seems like squats kill my ability to do many seats on deads.

did sldl for fun whatever.

My extra ab work seems to be working I feel very good on squats holding 650+ no prob.

Week 5 Day 1 11/2/09	bench- cg Est. 1RM: 369 lbs	295	x 3	x 1	@ 8	80%	885
		305	x 3	x 1	@ 8	83%	915
		315	x 3	x 1	@ 8.5	85%	945
		325	x 3	x 1	@ 9.5	88%	975
		315	x 3	x 2	@ 9	85%	1890
		Total	NL 18			84%	5610
	bench- paused 3ct Est. 1RM: 344 lbs	275	x 2	x 1	@ 8	80%	550
		295	x 2	x 1	@ 8	86%	590
		310	x 2	x 1	@ 9	90%	620
		305	x 2	x 1	@ 9	89%	610
		Total	NL 8			86%	2370
	seated military press Est. 1RM: 272 lbs	135	x 10	x 1	@ 7	50%	1350
		185	x 8	x 1	@ 9	68%	1480
		Total	NL 18			59%	2830
	Totals		NL 44			80%	10810

REARDELTS

LOTS OF LATS

 So today was ok. Just finished nights. Had less than 6 hrs sleep and I was tired and sluggish.

CG went ok. Havent done full range cg in a while and it showed. I was bad at the bottom and it put me out of position for the rest. Still did ok considering.

Paused bench was ok again. Messed up the weights on 1 set. wwhere it was 310 was suppose to be 305 but I put a 10 on 1 side and a 5 on the other. thought it felt funny but still did the set anyways.

trying to get a metal bash shirt multi ply. really hate the katana and I dont think its the shirt for me. I should be getting more than 50lbs out of it so I am trying to find a metal bash. Its suppose to be made for long armed benchers and thats definitly me.

Money is tight so well see. Just got a 150$ bill from customs for my monolift attachment. and I thought I had gotten a great deal from fed ex ground. FML. So many things to buy and just no dam money. I need to work more some how but its really catching up to me and I am feeling low in energy and my workouts are suffering. Well everything but squats. Those are going up fast some how