Update 11/6

Deadlift 11/1 full fear

735x1
770x1 bar popped out of hand at very top, tearing up my hand

Ghr 3 sets to failure with chain

Bench 11/3
405x1
Added shirt
455x1 2 board paused
505x1 2 board paused
530x1 2 board paused, this was ugly but got it
495x1 1 board

Band face pulls and pull aparts


Squat 11/5
535x1
Added suit and wraps
625x1 straps down
Added 3 sets of chain
625x1 straps down- solid but about 1/2 inch high, about 725 at top

625x1 straps up, no wraps, no chain

515x1 single raw, planned on a triple, but was too beat up from the heavy sets.
Ghr 4 sets w/chain
Abs

Update 10/30

Bench 10/27

405x1
Added loose shirt, all 2 board, paused

455x1
485x1
505x1

Reverse green band raw bench
425x6

Reverse green band cg bench-finger on smooth
335x10

Lats, abs

Shirt was way too loose, ordered same size super katana 48. But should be tighter since the old one is nearly 2 years old


10/29 squats

535x1
Added wraps, suit straps down
625x1
625x1 plus 2 sets of chain (about 700 at top)

625x3 reverse green band, no chains, no knee wraps, straps up. Just stretching out the straps on the suit.

505x3 raw

Ghr 3 sets
Abs

Update 10/26

Oct 22 Squat- Loose Suit straps down, medium wrap

535x1 Raw
Added suit/wraps
605x1
605x1 + 2 sets of chain, about 675 at top

495x3 raw
495x3 raw

GHR- 3 sets- bodweight

Oct 25 Deadlifts, older suit, straps up
705x1
705x miss
705x1
705x1

GHR
BWx15
+ 1 chain 12
+ 2 chain 8, then 3 reps no chains

Missed 2nd set, on a technique error. But was able to come back and still do 2 more sets with it, despite the miss. Which is normally tough to do with deadlifts. Will do a heavy single next week in the 755-765 range.

Update 10/21

Oct 18 deadlift

675x1 suit straps down
675x1 suit straps down
675x1 suit straps up
675x1 suit straps up

505x5 raw Romanian deadlift w/straps

Ghr 3 sets bw

0ct 20 bench raw

405x1
425x1 2 board
335x5 2 board paused
335x5 3 board pinkys inside rings
335x5 3 board hands another inch closer
335x3 3 board index finger on smooth

Bent over rows 3 sets
Standing band rows 3 sets
Band pull aparts 2 sets

Current body weight 229

Update 10/15

Oct 6 raw bench
405x2
375x5
325x 5 close grp

Pec dec 3 sets

Lats/triceps

10/8 deload squat raw
385x3
385x3
405x3
405x3
425x3
425x3

Calves/abs

10/11 deload deadlift 1 minute rest added 1 chain each set

445X1. 6 sets

Ghr 3 sets

10/13 deload bench
325x5
315x5
265x5 cg
265x5 cg

Pec dec 3 sets
Triceps/Lats/abs

10/15 squats

535x1

Added knee wraps
565x missed
585x3 with reverse green bands
495x2 missed 3rd no bands

Ghr 3 sets with chain

----After easy 535x1 added wraps, figuring this would be even easier, setup too wide, but went with it. Lost all tightness at bottom and missed. Even with the wide setup, this should of been easy
Down set with 495 first 2 were deep and easy, so took the 3rd one as deep as I could go and hit the safety catch, so it was throwing me a touch to the right so just put it down instead of tryin to come up with it crooked.
Despite the problems felt the workout was productive

Update 10/5

9/29 Bench-Raw

395x2
365x5

Close Grip Bench, index on smooth
315x5
315x5

Pec dec- 3 sets

Lats/triceps

10/1 Squat-Raw
545x1
565x1 Reverse Band- Light band single loop
455x3 Pause Squats
425x3 Pause Squats

GHR- BW- 2 sets

Deadlift 10/4- Sumo Raw
625x1
645x1

RDL w/straps
445x5
495x5

GHR- 2 sets.

Usual problem when I first go heavy with sumo, hips were coming up before they should, making these harder than they should of been.

Deadlift 9/27

Conv pull

625x1 3 sets

Sumo pull

535x3 2 sets


Ghr 2 sets bw

Kettle bell swings 53lb around 30-35 reps in quick intervals of 5 reps

Great workout

Squat 9/24

Raw squat w belt


515x1
535x1
495x1

425x3 pause squats

Took a break from any volume so I can have a decent deadlift on Tuesday. 535 was actually very heavy, which it shouldn't be. We'll see how it is next week

Bench 9/22

Raw bench

385x4
315x5 pinky on smooth
225x12 pinky on smooth

Hammer strength bench 3 sets

Lats/triceps

Deadlift 9/20

Rack Conv pull- Bar set in the middle of knee

720x1.

Was suppose to pull from the floor, started warming up, got to 445, and hamstrings were still fried from Saturdays squat and they started cramping on me. So just went to a rack pull instead. Will do less volumn this Saturdays squat.

Update 9/17

Bench 9/15

Speed bench
3x 8 sets 225-275

Hammer strength bench
3 sets

Pec dec 3 sets

Lats/triceps/abs

Squat 9/17 raw w/belt

135x5
225x3
315x1
405x1
495x5

Pause squats
425x3
455x3

Smith machine squats, high bar close stance
405x5

Leg curls 3 sets
Calves/abs/bis

On squats a touch sloppy with technique on a couple of reps w/495. But solid work, heavy but some room left.

Deadlift 9/13

Raw speed deads 1st 4 sets conv, 2nd 4 sets sumo


425x2 8 sets, 1 minute rest b/sets

Conv-fast
Sumo-faster

Ghr w/band 3 sets

Kettle bell 1 set 15 swings

Update 9/12

9/1 Bench

135x10
225x4
315x4
365x4

Dumbell bench 120s- 2 sets

Lats/triceps/abs

Squat 9/3- Raw w/belt
135x4
225x4
315x4
405x4
495x4

Pause Squats
405x5

Anderson Squats
365x2 x 3 sets

Leg Curls 3 sets.
Calves/Abs

Deadlift 9/6 Reverse Band Conventional Deadlift
Worked up to 735, missed just above the knee
-Weight was 635 at the bottom, 700 just below the knee, 735 at top.

That was it, was a touch sick, so did the heavy stuff and that was it.


Bench 9/8
135x4
225x4
315x4
385x3- Did not have a spot, so did not push it to 4.

315x5 paused

Pec Dec- 3 sets to failure

Lats/Triceps/Abs

Squat 9/10 Raw w/belt Speed Squats
385x2 x 8 sets, 1 minute rest between sets.

Leg Curls
Calves/Abs

Deadlift 8/30

Conv deadlift w/ belt
245x4
355x4
445x4
535x4
585x3

Sumo deadlift
445x5 2 sets

Hamstrings were fried from Sat squats but good work this session

Squat 8/27

Raw squat w/belt

135x4
225x4
315x4
405x4
495x3

Pause squats
405x3

Anderson squats
315x2 x 4 sets

Speed deadlifts
315x1 8 sets, 30 sec rest

Calves/abs

Bench 8/25

Raw bench

135x10
225x4
315x4
350x4

Incline close grip
225x5 2 sets

Lats/abs

Squat and deadlift 8/23

Time to start updating my log since I will begin to train for a meet

Squat 8/20 raw w/belt

135x4
225x4
315x4
405x4
455x4

Calves/abs

Nice easy workout after getting back from vacation

Deadlift 8/23 raw sumo/conventional w/belt
Sumo
245x4
355x4
445x4
535x4
Conventional
445x5
445x5

Ghr 3 sets

USAPL Battle of the Great Lakes 2011 Bench Press 2nd attempt 520 PR!

Squat 680 miss depth
680 good
720 miss

Bench 490 good
520 good pr
530 miss- close

Dead 695 good
750 good broke state record
780 miss


Bench and dead are doing well, need to work on the squats, a tighter suir could help, I can put the straps up on the squat suit myself at this meet. But still need to be pushing 800 if I want to be at the Elite level at 242. But 38 and stronger than I was back in 1995, 5 years now since I started squatting and deadlifting again.

Speed deads

515x1 w/3 chains loose suit straps down- 6 sets 45 sec to 1 minute b/ sets

Band kb swings 3 sets

1 set ghr bw

Abs 3 sets

Bench

Shirted bench-last heavy bench

445x1 did not touch
495x1 long pause
515x1 long pause
545x1 2 board

Will plan on going 490, 512-518, 524-529 at contest 3/26

Band pulldowns
Band pull a parts

Will do some light/medium reverse band bench next Monday

Update

Tuesday 3/8

Bench w/ shirt

495x1
515x1
495x1
475x1

Light raw squats
405x3

Saturday 3/12
Suit straps down w/wraps

625x1
675x1
695x1
705x2 reverse band no wraps

45 degree back raises
3 x 10





Most I've squatted straps down since my first go around in powerlifting back in 1995

Arnold pro deadlift

Weighed in at 237

710 opener easy
755 good, felt like I had room to spare
777 missed, only got it a few inches off the floor.

Really thought it was a conservative 3rd, but oh well, placed 7th out of 13

Bench from 3/2

435x1

Super katana

515x1 2 board
545x1 2 board

500x1 x 3 sets, all touched

Squats-saturday

Squats loose suit straps down

605x2
605x1
585x1
605x1

Ghr 1 sets x 15

Abs

Was having trouble with depth, figured out I needed to move my belt up a bit more. Last 2 sets depth was good. All sets were easy, did not want to push it with ASF this coming Sat

Bench

Moving the workouts around because of next weeks comp

430x1

Added katana

500x1 4 sets
500x2 2 board

Band triceps 3 sets
Band pull a parts 3 sets

Been trying to use my raw grip with the shirt, that is not going to work. Did not touch any of the full benches. Will go raw/medium weight next weds, then decide after the Arnold whether to do a local meet at end of march

Powerlifting Deadlift 710x1 Opener for Arnold IPF GNC Pro Deadlift 2011

710x1 opener

Kettlebell Swings 2 sets of 20

Abs


710 moved farely quickly, should be fun next weekend

Squat

Loose suit straps down

585x3

Reverse bands
655x3
675x3

Ghr 3 sets
Abs

Form was sloppy, did not feel balanced

Powerlifting Raw Bench Press 425x3

Bench 425x3, probably would of been good for 4

added old Katana

2 board
515x1
545x1

Bench
500x1 did not touch
500x1 did not touch

Band Pull aparts

Deads

Speed deads suit straps down

500x3x3
Kettle bell swings

Abs

Nice easy day, will work up to something around my opener next week

Squats 2/12

Raw squats- SSB box squats

335x3
405x3
445x3

Light good morning/ squats 2 sets

Ghr 3 sets
Calves
Abs

Was suppose to go to gear today but decided to do SSB box squats instead

Bench 2/11

Bench

425x1

Added old katana shirt

All 2 board
515 x 1 x 4 sets
535x1

Raw close grip 3 board
335x10
245x12

Dips
Rows
Band pull a parts

Was not planning to do 4 sets with 515 but it took me that long to get use to the shirt

Deadlift 735x1

715x1
735x1

Abs


Disappointed in the lift, thought it should of been easier.

Squat 2/6

495x3
555x1
565x1 light wrap
515x3

GHR 3 sets
Abs and calves

555 was suppose to be for 3, but was feeling tentative with it, so just did a couple easy singles

Bench 2/4

Raw bench

415x3
385x1 paused
405x1 paused

Reverse band 3 board with fat gripz close grip

385x5
385x5
315x11

Band triceps
Rotator cuff work

Was not into the workout today but decent #s. Was experimenting with the paused stuff, both were easy

Deadlift 2/2

Reverse band deadlift, with suit straps down

715x1
785x1
855x1 pr

Kettle bell swings 3 sets with band

Abs

Tested the band tension, with the setup I had, it was 675 at bottom, 800 at very top. I've done this amount before but with straps up, so a pr. Thought about going to 900 with straps up today, but decided against

Raw squat 1/30

With 3 sets of chain

425x3
495x2
545x3 added reverse bands
565x3

Band leg curls 2 set
Abs

Still a little sick, felt achy, but strength was there

Bench 1/28

Raw bench w 3 sets of chain to a padded board

335x3
345x3
335x3

2 board added reverse bands close grip

335x5

3 board

355x3

Tricep ext
Dips

Cut workout short, didn't feel well but still had a good session

Deadlift 1/26

Dead lifts w suit straps down

625x1 x 5 sets short rest between sets


Conv Romanian deads no belt w/ straps

445 x 5 x 2 sets

Kettle bell/band swings 2 sets of 15

Abs

Solid work, heavy but plenty of strength to spare

Raw Squat 455x3, 505x3, 535x3, 605x3

Raw Squat
455x3
505x3
535x3
605x3 Reverse Band

GHR- 3 sets
Abs- 4 sets
Calves 4 sets


Good workout, touch shaky on the 535, but solid reps.

Update 1/22

1/19 Deadlift

Worked up to 605 with 6 chains x 1

Deadlift to the knees
445 plus 6 chains x 3
445 plus 5 chains x 3
445 plus 4 chains x 3
445 plus 3 chains x 3
445 plus 2 chains x 3
445 plus 1 chain x 3

1/21 Bench

405x4- Most reps done with 405 in about 5 years (405x6 is all time best)
405x2
405x8 Reverse Band
405x5 Reverse Band close Grip 2 board
405x5 Reverse Band close Grip 3 board

Band Pushdowns
Bent over rows
Abs

Update 1/16

Deadlift raw- sumo w/belt 1/12

605 x 1 x 4 sets
605x 1 x 1 suit straps down (just wanted to see difference)

Kettle bell w/light band 3 sets of 15, saw these from defrancos gym videos, these were a lot of fun

Abs

1/14 raw bench w sets of chain, to padded board paused

315x3
335x3
315x3

Figure 335 was about 375 on board and 435 at top

CG bench reverse band w/chain

315x5 2 board
315x5 3 board

Dips 3 sets
Abs

1/16 raw squat w belt w chains
335x3
425x3
455x3
475x2
475x3 reverse band no belt

GHR, kettle bell swing w band, band curls, 45 degree extensions, all 1 set
Calves
Abs

Plenty of room left on all sets

Update 1/9

Weds deadlift 1/5

Reverse band conv raw
805xmiss
805xmiss
715x1 sumo
715x1 sumo

Kettle bell
Abs

Crap workout, only 4 hours sleep

Fri raw bench 1/7
395x4
395x3
395x3

Reverse band 2 board close grip
395 x 5 paused
395 x 5 paused
315 x 8 paused

Triceps
Lats
Abs

Was hoping for 5 on first set of 395, but 395x4 is not bad

Sun raw squat 1/9
365x5
415x5 added belt
455x5
485x1
500x1
500x5 reverse band no belt- monster mini

Ghr 3x10
Abs
Did not have it today, so decided not to go heavy on the reps after 455x5. Reverse bands were easy and fun will do more of those next week

Update 1/2

Weds 12/29 Deadlift sumo raw, no belt

515x1
555x1 x 6 sets
515x1 x 2 sets

Sumo deadlifts w/ light short bands
245x5 x 2 sets

Abs

Friday 12/31 raw bench

385x5 x 3 sets w/ padded board w/ slight pause
Close grip w/ light and mini short bands hook to pins at hole 8, 3 board
135x10 x 3 sets

Band triceps
Bent over rows
Abs

1/2 squats

385x5
405x5 added belt
425x5
445x5
465x5

Calves
Abs