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