Deadlift 12/30

Raw Conventional with Belt- Reverse Blue Band.

Worked up to 785x1- PR


45 degree Back Raises- 4 sets
- 2 sets with band
- 2 sets with chains

Abs- 8 sets
Grip work- 4 sets.


785 was tough, but solid. I figure the band setup on the 785 is 630 on the bottom, 750 at the very top. But thats the most I've done Reverse Band- Raw Conventional.

Squats 12/27

Raw Squats

405x1 no belt
475x3x3 with belt
405x3 no belt

RDL w/belt
315x5
405x5
315x5

Leg Curls 3 sets
Leg Ext 3 sets
Calves 6 sets
Abs 6 sets

Okay workout, really wasn't into it, went to the belt today but form was sloppy. Current bodyweight 227

Dec 23 Deadlifts

Raw Conventional- No Belt- w/ 3 chains

520x3x3

Green Band Pull-thru's 2 sets

Abs- 5 sets
Grip Work- 4 sets.


Thats it for the raw/conv/no belt, happy with the 520, tough but still moved decent. Will do one week of Conventional Reverse Bands next week, then start into Sumo.

Squat 12/20

Raw Squat-No Belt

405x3
475x3 x 2 sets

RDL with belt and straps

315x5
405x5 x 2 sets

Leg Curls 3 sets

Calves 6 sets
Abs 6 sets


475 was tough, it was causing me to lean plenty forward coming out the hole. Was planning on doing some down sets after the 475 but my right hip was bothering me a touch so didn't want to push it. BW=228.

Bench Dec 19

Raw Bench

315x3
375x3 x 4 sets
225x20

Pec Dec 3 sets
Tri's-5 sets
Lats- 6 sets
Bi's- 5 sets

Gym was closed on Friday-( gym had there Xmas party) so worked out on Saturday morning. Was good for 5 sets of 3 with 375, but no one was there to spot so skipped trying the last set, just in case.

Deadlift 12/16

Raw Conventional- No Belt with 3 chains

500x3x3

Reverse Hypers with Chain on GHR
2x10

Abs- 6 sets
Grip work 4 sets


These are not fun. Sets got easier as the sets went on, but I think next week will be my last workout without a belt.
Current bw-227.

Dec 13

Dec 11 Raw Bench

315x3
365x3 x 5 reps
225x15

Pec Dec 3 sets


Triceps 6 sets
Lats 8 sets
Biceps 6 sets
Abs 5 sets


Good workout, weight moved well

Dec 13 Raw Squats-No Belt

405x3
425x3
455x3 x 2 sets
425x3
405x3

RDL with straps and belt
315x5
405x5 x 2 sets

Standing Leg Curls 3 sets

Calves 6 sets
Abs 5 sets

First squat workout this training cycle where I had to start pushing it some. Probably doing the same workout next week but will go to 475 instead of the 455.

Deadlift 12/9

Conventional Raw- No Belt

With 3 chains

475x3x3

Reverse Hyper with chains on GHR 3x10

Grip Work
Abs


Solid, decent workout.

December 6th

Bench- Dec 4

Raw Bench

315x3
355x3 x 5 sets
225x15

Pec Dec- 3 Sets
Triceps- 6 sets
Lats- 8 sets
Bi's- 6 sets
Abs- 3 sets

Squats December 6th- Body Weight 225.

All done Raw with no Belt

405x3x3
425x3x3

RDLs
225x5
315x5 x 2 sets

Leg Curls- 2 sets

Calves-6 sets
Abs- 4 sets

Wasn't planning on doing squats with no belt, but forgot to bring my belt. Depending how I feel next week, but will probably
go without the belt next week, these were easy and solid.

Deadlift 12/2

Rack Deadlifts- Hole 4- just below knee-conventional

715x1

Reverse Hypers on GHR- 3 sets of chain

3 sets x 10
1 sets x 6


Abs-5 sets

Sunday 11/29

Getting caught up

Weds- Deadlift

Rack Deadlifts, hole 5- bar right at knees, worked up to 715.

Hamstrings were to sore to do anything else



Saturday- Raw Bench

315x3
335x3 x 5 sets
225x15

Lats, triceps, biceps, abs


Sunday 11/29 Raw Squats
Belt- loose

405x3
445x3 x 5 sets

Hammer Strength- V Squats 2 sets light
RDL 135x5, 225x5

Calves, Abs. Took me 5 days to for my hamstrings to heal from last Sunday. We'll see if its more of the same this week.

Squats 11/21

Raw Squats, belt notch 1- very loose

405x 3 reps x 5 sets


Hammer Strength V-Squats
3x5

Calves
Abs

Bodyweight 226.

Squats were very easy as they should be.

State Meet 11/14- BOMBED!

Well I way over did the weight loss. I weighed in a 215.8 lbs. So literally 20 lbs less than the last time I competed at Nationals. My hope was to go down to 220 so I would compete right at the weight limit, but I over shot. And wound up with this kind of results. Sq 1st 660 missed on depth (2 to 1). 2nd squat missed@660. 3rd missed@660. So bombed out, but continued on to see how the other lifts were.
Bench 450x1, 475 miss, 475 miss. Deadlift 670x1, 705x1, 730x miss.

I knew going in that my bench was going to be bad, I used the same shirt I used at 242. I will bench low 500s next meet assuming I go 220 again as long as I get a smaller shirt I figured since this was just a training meet no bother in getting a new shirt. Deadlift went decent, 705 was solid, 730 didn't move very well but I really wasn't motivated at that point, but happy with the deadlift.
The first squat attempt, I nearly fell over I was leaning so far, so I moved my belt in another notch. 2nd attempt, just about stayed pinned to the floor. 3rd attempt better but no go.
Improvements to be made, before the Arnold:

1. Weigh In at or very near the weight limit
2. Bring my squat stance in some, with a smaller waist line I don't have the belly to use to stay tight at the bottom of the squat.
3. Buy a new bench shirt and deadlift suit

Definetly Doable Arnold #s at 220.
Sq-699
B- 501
D- 744

One week off, then training begins

Squats 11/8

445x1
535x1 added suit straps down
605x1 suit straps up, no wraps

45 degree back raises- 3 sets

Standing Abs-2 sets

Just wanted to get something medium in 6 days out. Planned openers.

672-457-677


Current bw-221.5

Friday/Saturday

Friday 11/6

Lats-12 sets
Bis- 5 sets
Abs-5 sets

Bench 11/7 with shirt

425x1
465x1
475x1

Raw Bench
245x15


Will have to buy a new shirt if I stick at 220 class next year, but for this meet I will stick with the old "too big" shirt. I can probably touch 300 in the one I'm using for the meet.

Deadlifts 11/4

Deadlifts-full gear

715x1

Light Raw SSB Box Squats

155x5
245x5 x 2 sets

GHR
3x10 with mini band

Grip Work
Standing Abs


Right at 220 bw, 10 days out. 715 was solid with plenty of room to spare. Deadlift is done.

Update on Training 11/1

Friday 10/30

Upper back 10 sets
Bis 6 sets
Abs 5 Sets


Saturday 10/31

Bench- with shirt

450x1
470x1 x 3 sets

Raw Floor Press
245x5
335x3
245x10

Squats 11/1

445x1
445x1 added 3 sets of chains and suit
535x1
605x2 with knee wraps straps down
535x1 x 3 sets. Suit straps up, no knee wraps

GHR- 3 sets
Abs- 2 sets.

605 was decent, 1st rep was solid, but was having trouble resetting after the first rep, could not get a solid breath, so cut it just a touch and made it harder than it should of been

Deadlift 10/28

Reverse Band Deadlift, full gear

715x1
805x Miss WTF??!!??
805x1
805x1
715x1
715x1

Raw Full Deadlifts- technique work
225x1 x several sets

45 degree back raise
3 sets of 12 with 12lb med. ball
1 set of 12 bodyweight

3x20 Standing Abs

Just screwed up with technique and motivation on the first 805, not that the next 2 sets were easy but I'm sure the miss hurt some of my strength. I figure with bands, the 805 is about 650 at the bottom, 750 at the top. One more deadlift left.

Squats 10/25

Squats

445x1
445x1 added 3 sets of chains and suit
555x2 suit straps down, chains
585x2 suit straps down with light knee wraps, chains.
535x1 suit straps up-no wraps (just stretching the suit)
445x1 Paused Raw.

Raw Deadlifts no belt

245x1 x 2 sets
335x1 x 5 sets

Standing Abs
2x20

Good workout 555x2 and 585x2 w/ wraps handled the weight fine, was a tick high on the 2nd rep with 585. Was going to do a set of raw paused with 445, but felt a slight pain n my hip after the 1st rep, so racked it. The deadlifts were just done to work on technique, I think I got a good setup down, we'll give it a try with heavy weight on Weds.

Bench 10/24

With Shirt

445x1 2 board
465x1 2 board
485x1 2 board
505xM 2 board
445x1 Full Bench Paused
445x1 Full Bench Paused

Rack Partials Raw
245- 3x10

Stupid Bench shirt, hate them. Totally changes my groove, typical first workout in a shirt- terrible.

Bob

Upper Back 10/23

Will Bench on Saturday

Lats-13 sets
Bis-6 sets
Abs- 4 sets
Calves- 4 sets

BW at gym-225, BW at home 222. We'll have to find a 3rd scale.... 3 weeks out tomorrow.

Deadlift 10/21

Suit straps up

625x1
675x1 x 3 sets

Light Raw SSB box Squats
245x 3 sets of 5

Strong Band Good Mornings
3 sets of 10

Standing Abs
3 sets of 20.


A little disappointed in the deads. Switched from my old Titan Squat suit to an old Inzer Max DL. Not sure if one is better than the other. 2nd rep was tough and 3rd was about the same, changed technique on the 2nd rep and than through me off some. Right now I figure my deadlift is down about 25 pounds. Tough trying to keep up with the weight I lifted weighing upper 230s compared to my current low 220s. Link to the deadlifts below


http://www.youtube.com/watch?v=0hZlItIL9q4

Squats 10/18

Squats- New Titan 42 Suit, straps down

445x1 with belt
445x1 added 3 sets of chain and suit straps down
535x2x2
715x stand up 5 sec count, straps up. Rough estimate on total weight 825-830

Light Pause Squats with Belt only
245x5 w/chain
335x5 w/chain

Band Leg Curls- 3 sets
Standing Abs- 3 sets

Weight moved well, plenty of room to spare. Suit fit about perfect.

Bench 10/16

Raw Bench

315x3x3 sets
365x3x2 sets

Incline Dumbell
65sx8
90sx8
90sx8
90sx5

Pec Deck
3x12

Lats 10 sets
Bis- 6 sets
Tris 6 sets
Calves 4 sets
Abs 5 sets

Good workout, kind of a higher volume/lower intensity day. Will probably go to a shirt next week.

Deadlifts 10/14

Straps up

625x1
650x1 x 5 sets (about 2 minutes b/sets)

Light Safety Box Squats, raw no belt
245x5 x 2 sets

GHR
1x20 (failure) with mini band

Stands Abs
4x20

Good workout, weight moved fairly well.

Squats 10/11

425x1
425 + 3 sets of chains and added suit straps down x1
515x2x2
475x3

45 degree back raise
4x10

Band Leg Curls
2x10

Standing abs 3x20


Hips still bothering me some. Will go to a my new Squat Suit next week.

Bench 10/9

Raw Bench

315x3
365x3
415x2
315x7 paused

Incline Smith Machine
2x8 225

Dumbell Floor Press
1x14 with 70s

Pec Deck 3x10

Lats 11 sets
Tris/Bis 5 sets each
Abs 3 sets

Would of been good for 3 reps with the 415 but felt a slight twinge after the 2nd rep and racked the weight. That is as heavy as I planned to do raw, will back off next week and then 2 weeks from today go to a shirt. Weight after the workout 221.

Deadlift 10/7

Deadlift Old Squat suit

630x1 x 4 sets (straps down)
630x1 x 2 sets (straps up)

GHR 3x10 with mini band
Band leg curls 2x10


A touch under the weather, everything was hurting. Form was crap. Glad that workout is over.

Squat 10/4

Raw Squat w/belt

425x3
515x3

Added loose Squat Suit Straps down
515x1
515x1
515 + 2 sets of chain x1 x 2 sets
515 + 3 sets of chain x1

Rest of the workout just stretched. Had to do one more heavier raw squat since last week was crap, 1st 2 reps were fast and good, 3rd rep started coming forward as I was going down so I cut it a touch high. Spent the rest of the workout finding my groove with a suit. Will be buying a new squat suit tomorrow.

Bench 9/2

Raw Bench
315x3
365x3
405x3
315x6 paused

Smith Machine Incline Bench
225x8
225x8
225x4

Dumbell Bench
75x13

Lats-13 sets
Bis/Tris 5 sets
Abs/Calves 5 sets

405x3 was pretty tough, but good workout.

Deadlifts 9/30

With suit straps down- suit was loose, current bw, 221

605x3
605x3
605x2

Manta Ray Squats with belt only

315x5 x 3 sets (light)

Shrugs
335x 33 - 1 set to failure

Grip Work
Abs

Decent workout, energy level was good. Will try an old squat suit next week, the deadlift suit is now too big. But strength was decent.

Squats 9/27

Raw Squats- loose belt

425x3
500x3
500x1

GHR 3x15 bw
Band leg curls 2x10
Abs 1 set.


Shut it down early, motivation wasn't there. Hip was bother me just a touch, but mentally just wasn't into the workout. Will go to a suit next week (one week earlier than planned).

Bench 9/25

Raw Bench

315x3
365x3
405x2
315x5 paused

Dumbell Bench
125x7

Dumbell Incline Bench
70x10

Pec Dec- 2 sets
Tris-5 sets
Lats 9 sets
Bis/Abs 5 sets each

Felt like crap all workout, think was a touch dehydrated all workout, but strength was decent.

Deadlifts 9/23

Rack Conventional Deadlifts, hole 5- at knee caps.

715x1
755x1

Sumo Raw Deadlifts

555x1 x 6 sets, 1 minute between sets

Various Shrugs- 4 sets

45 degree back raise
1x20 bw

Rolling Thunder
-worked up to 150- 10 second holds

Abs-4 sets.

Last set of the 555 was the fastest. Thats it for the rack work. Next week add a loose suit.

Squats 9/20

Raw Squats with loose belt, straight weight

425x3
475x3x3
425x3
335x5 paused

Blue Band Leg Curls
3x10

Abs- 3 sets

Current bodyweight 224. Good workout, 2 more weeks of raw work then I add the suit.

Bench 9/18

Raw Bench

315x3
340x3
365x3
380x3
315x3 paused

Dumbell Bench
80s 1 set of 20

Pec Dec
3 sets

Triceps-6 sets
Lats-10 sets
Biceps 4 sets
Calves 4 sets
Abs 5 sets

Buckeyes-Rockets game at Browns Stadium tomorrow so moved moved Saturday's bench to Friday. 380 was solid.

Deadlifts 9/16

Rack Conventional Deadlifts- Hole 4 (Just below knee)

715x1
770xM

Raw Sumo Deadlifts
515x1 x 6 sets 1 minute rest between lifts

Light Manta Ray Squats
225x5 x 3 sets

Jerk Shrugs or whatever you call them
135x10
225x10
315x10 x 2 sets

Abs, Grip Work

770 was dumb for trying, didn't budge. But good workout despite the miss

Squats 9/13

Raw Squats with 3 sets of chain, with belt

445x3
445x3

45 degree back raise, 3x10 with 12lb medicine ball


Wasn't into it today, 1st set, was terrible. 2nd set was decent. Did the basics and called it a day.

Bench 9/12

Raw Bench, pinky inside rings

315x3
335x3
355x3
365x3
335x3
315x3 Paused

Dumbell Bench
75s x10
125s x6
90s x10

Dumbell Floor Press
70sx10

Pec Dec
2x10

Triceps- 5 sets
Lats- 12 sets
bis- 6 sets
Abs/Calves 4 sets each

Hit 220.5 Friday night, lowest my bodyweight has been in 7 years.

Deadlift 09/09

Rack Conventional Deadlifts, raw, whole 3, with mini bands

515x1
625x1

Sumo Deadlifts, raw with mini bands
425x1x 6 sets, about 1 minute rest between lifts

GHR 3x10 BW

Shrugs, no straps
225x10
315x10
355x10

Grip Work
Abs

Was still sore from Sundays squats, so tried something new -band rack deadlifts- the 625 was farely heavy but not all out.
425x1x6 were all very fast. Fun solid workout

Squats 9/6

Raw squats with 3 sets of chain

425x1
425x3
445x3
315x5 no belt pause squats


Light good morning with 3 sets of chain
225-2 sets of 8

Abs- 2 sets.


Felt a little beat up to start, but decent workout.

Bench 9/5

Raw Bench

335x5
365x5
315x3 Paused


Dumbell bench

110x8
110x6

Pec Deck
3x10

Tris/Lats/biceps/abs

Decent workout

Deadlift 9/2

Raw Sumo Deadlift w/belt

535x3
575x3
600x1

Shrugs
425x10
515x10
625x6

45 Degree Back Raise with mini band
3x10

Abs, Grip Work


1st sumo work since June. Form felt sloppy, weight was on the heavy side. But thats about normal for the first week of sumo.

Squats/Bench 8/30

Squats Raw w/belt and 3 sets of chain.

405x5
405x5
315x5 Paused


Bench with chain
225x5
245x5
265x5
285x3


Lots of stuff going on this weekend so just got in a quick workout and combined the 2 days into just the necessities.

Weds Deads

No Deads today

Raw Safety Bar Box Squats 12" box- Light
155x5
245x5
295x3

Suspended good Mornings with SSB
155x5
245x5
335x5 added belt
405x5
245 with 3 sets of chain x5

Shrugs- No straps
225x10
315x15
375x7 bar popped out my hand

Grip work, abs.

Good Mornings weren't too bad, probably do these again for 1 to 2 weeks before starting sumo deadlifts.

Squats 8/23

Raw, no belt with 3 sets of chain

315x2
335x2
345x2
355x2
365x2
375x2
315x2

45 degree back raise w/12 lb medicine ball
3set of 10

Abs- 3 sets


Weight was easy on all sets, just backing off just a touch this week with the squats.

Bench 8/22

Raw, pinkys just inside rings

335x5
350x5
365x4

Close Grip Decline- Index Finger on smooth
225x5
225x5
225x3

Pec Dec 2 sets of 12

Tris- 6 sets of various pushdowns
Lats 9 sets
Bis 4 sets
Abs 4 sets

Better over last week, probably could of done the 365x5 but it would of been been tough.

Deadlift 8/19

Reverse Band Deadlift Conventional Raw with Belt

700x1
735x1
535x5 (4 stiff legged)

Shrugs
445x10
535x10
626x6

GHR
2x10

Abs, Grip Work.

Hamstrings were still sore again from Sundays Squats. Will back off next squat workout, getting a little too beat up the last few weeks.

Squats 8/16

Raw Squats

455x1 no belt
455- 2 sets of 5 with belt
315x5 Paused, no belt

Pull throughs 3x10 with green bands

Abs 3 sets


455 with no belt just didn't feel good on my back, so racked it after 1 rep and did the work sets with a belt, loose. Didn't do much work since I was too sore after last
weeks squats.

Saturday Bench 8/15

Raw Bench

335x5 medium grip
350x5 medium grip
365x2 wide grip
365x1 medium grip

Hammer Strength Iso-lateral Press 3 sets

Incline dumbell presses 3 sets

Triceps- Rolling dumbell ext, 3 sets, Pushdowns 3 sets
Lats- 12 sets
Biceps - 6 sets
Abs- 4 sets
Calves- 4 sets

Bench 350 was a bit heavier than I expected it to be, but a couple weeks of doing just close grip might of made it a touch more difficult, we'll see how it feels next week. Rest of the workout was great, energy level was very high, current bodyweight 227.

Deadlift 8/12

Conventional-Raw w/belt

585x2

Stiff legged Deadlift w/belt and straps

425 2 sets of 5 (1st rep deadlift, next 4 stiff legged)

Band Leg Curls

3x10

Shrugs

425 3x15

Grip Work
Abs

Hamstrings were still fried from Sundays workout so didn't push the reps with 585, 425 stiff legs deads were easy. Will go to Reverse Band Deadlifts for 3 weeks, starting next week.

Squats 8/9

Raw Squats, no belt

435x5
435x5
385x5
225x5 paused

45 degree back Raise w/ safety squat bar
2x5

45 degree back raise w/12lb medicine ball
1x10

Abs- 3 sets

Farely tough workout, will be plenty sore

Bench 8/8

Close Grip Bench, index finger on smooth

295x5
315x5
335x4

Close Grip 3 board w/ mini bands
335x2
295x5
295x5

Illegal wide bench w/mini band bench

225x8 paused

Tris-3 sets, Lats-4 sets of rows and face pulls 3 sets, bi's-4 sets, abs-3 sets

Deadlift 8/5

Conventional Raw w/belt

565x5

Stiff Legged with bar a few inches off the shins

245 2x6 reps

Shrugs

425x10
515x10
605x6

GHR w/ mini band
3x10

Grip work
Abs

565 was tough, but solid. Shrugs were very strong today. Good workout.

Squats 8/2

Straight bar Squats-raw, no belt

435x1
435x1
385x5
315x5
315x5
225x5 Paused

45 degree Back Raise w/12lb medicine ball
3 set of 10

Abs- 3 sets.


Thought I could switch from the safety squat to the regular squat seamlessly but form was an absolute wreck, (knees in, bent over, high, slow). Was planning on doing sets of 5 with the 435, but with my technique all out of wack didn't want to push it. It wasn't until the 5th set -2nd set of 315 my form returned.

Bench 8/1

Close Grip Bench, index finger on smooth

275x5
295x5
315x5

Dumbell Bench
105x8
105x6

Pec Dec
2x10

Tri's 6 sets
Lats 9 sets
Bi' 5 sets
Abs 4 sets
calves 4 sets

High Energy workout, weight was good, room to spare. Bodyweight 231.

Deadlift 7/29

Worked out at Golds Gym Vegas on Flamingo

Squats- High Bar Close Stance, raw no belt

135x5
225x5
315x5
315x5

RDL
135x5
225x5
315x5
405x2
405x1

Reverse Hypers
4x10

Standing Leg Curls
3x10

Shrugs-Dumbells
55x15
75x15
100x15
100x15
55x15

Arms- 4 sets, bi/tris light alternating

Grip Work
Abs

Decent workout, wanted to do reps with the 405 RDL but no chalk and it was hot in the gym with a smooth bar so could not hold on, not to mention deadlifting in running shoes. But fun workout, nice gym.

Squats 7/26

Raw Safety Squats, no belt

375x5
405x5
425x1

Lunges
135x10 steps (5 each leg) x 2 sets

45 degree back raise
3x10 with mini band

4 sets of abs


405x5 was solid. Was planning on doing 425x5 but felt to wore out after the first 2 sets, so just hit it for a very deep single with it.

Bench 7/25

Raw Bench

345x5
355x5
365x3

Close Grip Paused feet up
225x5
225x3

Incline Dumbell Press
50s x10
50s x10

Triceps 6 sets
Upper back 6 sets
Calves 5 sets
Arms 6 sets
Abs 5 sets

Deadlift

Raw Deadlift w/belt

535x6

RDL- Raw, no belt, w/straps
335x6 x 2 sets

Shrugs
425x10
495x10
545x8

GHR
2 sets of 10 w/mini band
1 set of 10 no band

Grip Work
Abs

Decent workout, plenty of room left. Next week vacation, so workout will be a little different next Weds. Current bodyweight 231.

Squats

Raw Safety Bar Squats, no belt with 3 sets of chain

300- 6 sets of 2

45 degree back raise 3x10 with 12lb med. ball

Abs 3 sets


Deloaded squats, was sore for 4 days after last weeks squats, so wasn't ready to go heavy this week.

Deadlifts

Raw on 100lb plate

525x3 not belt
525x1 with belt

Shrugs
335x10
425x10
495x10
545x6
245x20

GHR 3x10 with monster mini band
Abs 3 sets
Grip Work

Pushed the Deadlift workout till today with other things interfering with Weds normal workout. Was not into it today, plan was to do 525x6, since last weeks 495x6 went farely easy. Could of done 4 on the first set but when your not doing well, better to back off to prevent an injury. Will stay with conventional for 3-4 weeks but will forgo the plate and add the belt starting next week.

Squats 7/12

Safety Bar Squats- Raw- No belt

355x5
375x5
400x5
265x5

3x10 45 degree back raise with 12lb medicine ball

3x15 crunches


Felt great today weight at 400 was heavy but lifted with plenty of room to spare.

Bob Eucker

Bench Press 7/11

Raw Bench
315x5
325x5
335x5

225x5 close grip- index finger on smooth paused.

Pushdowns 3 sets
Dumbell ext 3 sets

Rows/Pulldowns/Face Pulls 11 sets total

Curls 4 sets
Abs 6 sets

Deadlifts 7/8

Conventional Raw Deadlift- No belt, on 100lb plate

Worked up to 495x6

Shrugs w/straps
335x20
425x10
495x10
245x20 no straps

Grip work
3 sets of abs

Deadlifts were decent, was probably good for about 2 more reps with 495.

Squats 7/5

Safety Bar Squats- Raw No Belt

325x5
335x5
350x5
245x5

GHR 3x10

Weight was easy, decent workout.

Saturday 7/4 Bench

7/4 Bench
1. Hammer Strength Iso-Lateral Bench 3 sets- reps, worked up to 3 plates
2. Hammer Strength Wide Bench 3 sets- reps, worked up to 3 plates
3. 80lb dumbells, 1x12

Tricep Pushdowns- 3 sets
Rolling DB Ext- 4 sets

Chest Supported Rows - 4 sets
Seated Rows- 3 sets
Lat Pulldowns 1 set
Face Pulls 3 sets

Curls -4 sets

Abs- 5 sets

Energy level was good, was loosing strength quickly with the rep work, 1st upper bodyworkout back

Wed 7/1

Light Front Squats

Raw Conventional Deadlifts- no belt on 100lb plate

Worked up to 425x6

Shrugs.

245x20

335x10

335x10

Still very sore from Sundays squats,   weight was easy, as it should be.

Sunday 6/28

1st workout back after USAPL Nationals (2 week layoff).    Videos of the meet at www.youtube.com/beucker12

Raw Safety Squats-No Belt

245x5

295x5

315x5

245x5

3x10 GHR

3x 20 Standing Abs

Weight was easy but very sore from the workout