ME Upper / 1 Month Out

BW post-training – 228lbs

Reverse Band Bench (Pinky on Ring) – 135x10, 225x5, 275x3, 315x1
(Added Chains) – 295x2x1
3 Board w/ Chains (1.5” From Smooth) – 295x3x1
Face Pulls – 3x12

I will start to get my training back in order. This past week has been a bitch. Today there was a little time problem and I did not complete all the movements I wanted. I am carbing up as much as I can today and may end up pretty damn heavy tomorrow morning, but will go back to the regular diet tomorrow.

ME Lower / 30 Days Out

Weighed 225lbs this morning
Deadlift (Straight Weight)
135x5x2
225x3
315x1
405x1
455x1 - (Grinded this out cleanly. I was raw up to here. My old PR was 470lbs at 242lbs bodyweight so I think I am content with this.)
495x0 - (Put on the gear w/ little to no practice in it since the last meet. My form sucked.) 475x1 - (This came up great, but as always I slow drastically at about 3" above the knees. I will correct it and place this probably as my final attempt in the meet.)

Dimel Deads 2x225x15

Finished off here because I got really frustrated for some reason.

Friday 1/30/2009
Ghetto Glute/Ham Raises 4x8
Dimel Deads 2x135x20
Ab Wheel 4x6-8 (This thing still hurts like hell)

GPP - Was going to pull the sled (Insert excuse here Pennsylvania is getting so much fucking snow I was out shoveling the ramp in front of the gym. It is insane, the parking to is covered and I haven't had anybody since 9:00am. This blows. I also could not find my hoodie this morning so I was outside shoveling in a t-shirt and sweats.

Conditioning

Bodyweight 225lbs @ 20.3%bf
Round #1 - 60 Seconds Each
Burpees - 16
Waterball Clean & Press - 16
BW Squat - 26
Pushups - 30
2 Minute Rest - Heart Rate 153bpm

Round #2 - 45 Seconds Each
Burpees - 12
Waterball Clean & Press - 12
BW Squat - 20
Pushups - 30
1m30s Rest - Heart Rate 163bpm

Round #3 - 30 Seconds Each
Burpees - 8
Waterball Clean & Press - 8
BW Squat - 15
Pushups - 20
1m30s Rest - Heart Rate 170bpm

Round #4 - 15 Seconds Each
Burpees - 8
Waterball Clean & Press - 8
BW Squat - 8
Pushups - 13
Heart Rate 178bpm

Took 2 minutes for heart rate to return to 127bpm.
Sets + Rest = 15 Minutes Total Conditioning Session

DE Upper & Conditioning - 33 More Days

227.5lbs @ 9am on emtpy stomach

52.5% (Max Shirt Bench) 8x185x3
Hammer Strength Incline (Uber Close Grip) 3x8, 1x20 (Drop Set)
Purple Band Pushdowns 4x12
Chest Supported Row 4x10
Cable Face Pulls 3x15

Conditioning17lb Sledgehammer Swings - 50 Left / 50 Right (3m13sec)

I took very short rest breaks during the DE Bench today. Just long enough for my training partner to get his in and get off the bench. Everything felt great. Elbows are feeling good, but have a little discomfort at certain points, but not constant. Doing all the conditioning lately has really helped me out. I am tired as hell in the morning and don't care to get out of bed, but when I am lifting I am able to go forever. I don't seem to get tired and the lactic acid tolerance has defintily built up to a great extent. I meant to do some sled dragging, but I have not done so. I am doing other GPP work instead.

Oh yeah... Yesterdays GPP Conditioning
10 Burpees
20 Walking Lunges
10 Water Ball Clean and Press (Standing on a tire)
20 8lb Medicine Ball Slams

***** I bought Jim Wendler's e-book and skimmed it for the 5/3/1 training. After this meet I am going to take some much needed time out of gear. My next meet is not until September so I will do everything raw and try to gain some muscle and keep the weight down. I am training 3 days a week and doing conditioning on the off days. As Jim Wendler does I am thinking of doing hill sprints and other things outside as well as the conditioning training that I have done. I hope to get to drag the sled on the highschool football field if possible.*****

ME Upper & DE Lower Plus Vids

This past weekend was a little hectic, but I will always manage to train. My post is a little late though.

Saturday – ME Upper
Floor Press (Pinky on ring)
Barx2x5
135x2x5
185x1x3
225x2x2
245x1
265x1 (Really light and very easy. This killed me last time, but my best is 285 @ 242lbs)

Shirt Work (Rage X 52)
315x2x2 (Presses of foam roll cut in half)
335x1 http://www.youtube.com/watch?v=2Itx4DoKGNw
355x1 http://www.youtube.com/watch?v=eVbjyyvcOL0
365x0 (weight was ok, but got tired)

Reverse Grip Bench (Triceps)
135x2x6
185x6

Dumbbell Rows 3x80x10
Sledge Hammer Swings - 50 reps to left 50 reps to right

Sunday – DE Lower
Pulldowns 4x10
50% Squats 8x240x3 (Purple bands under rack and extended with dumbbells. I wore loose Inzer briefs)
65%x315x1 (w/ bands) http://www.youtube.com/watch?v=ddQ2myd3IWE
76%x365x1 http://www.youtube.com/watch?v=d1jxKhIX4vw
85%x405x1 (Removed bands) http://www.youtube.com/watch?v=MAs9kQKaIFQ
Back Attack 4x8
Standing Abs 4x12

ME Lower

228lbs Pre-Training

Good Mornings (Shoulder Width Stance) 3RM
(Hit straps about 42” above ground, little higher than navel)
3x135x5 (2025lbs)
2x225x3 (1350lbs)
1x245x3 (735lbs)
1x265x3 (795lbs)
1x295x3 (885lbs)
1x315x3 (945lbs)
1x315x3 (Chains Added) (945lbs + Chains)
1x335x3 (1005lbs) http://www.youtube.com/watch?v=N0uRMjp6Pv0&feature=channel_page
Total: 8685lbs

Cable Pull Through 2x80x12, 2x100x12
Hip Machine 2x150x12 (All Angles)
Plate Pinches w/ both Hands @ 6 Reps
(All plates were flat standard plates placed back to back gripping flat surfaces)
2 10's
3 10's
4 10's
2 25’s
2 35’s
2 45’s

I have a clip of the 335 w/ Chains Good Mornings that I am going to post when I get home. I will put that up at about 3pm or so. All weights felt really light. I really missed doing G/M because it is a move that I am really good at, for me at least. I really feel that it converts nicely into my squat and deadlift. This meet will be a good one I hope.

If I can get to about 225 (I raised my calories slightly) I will cut to 220 for the meet. If I am at 230 I will just fit in anywhere I can. A light ass 242lbs I guess. I filled out my application for the 220 class though and will send in the form today.

DE Upper / 40 Days Out

Morning weight: 228lbs
Ok, here it goes. This was a long day and a lot of training occurred. I actually got 3 sessions in today. The first was the DE training session, second was conditioning, and third was another small GPP session. I actually feel really good and hopefully can do this a little more often.

Session #1
Warm UpPurple Band Smith Plex 2x10
Pull Aparts 2x10
40% Bench w/ Chains – 8x150x3 (3600lbs)
Dumbbell Bench – 100x6, 2x80x10 (2200lbs)
Chest Supported Rows – 4x90x6 (2160lbs)
Chest Supported Face Pulls – 2x90x10, 2x45x10 (2700lbs)
Total: 10,600lbs

Session #2
3 2 Minute Rounds (12 minutes total)
(Heart Rate was 180bpm at the end of each set and about 120-130bpm at the start)Burpees
Close Grip Plyo Pull Ups
8lb Ball Slams Jumping Jacks
(1 minute slow on recumbent bike to check heart rate, 1 minute rest)

Session #3
Ab Wheel – 3x10
Green Band Push Downs – 3x10
Traction Work w/ Green Bands (Shoulders and Lower)

DE Lower / 42 Days Out

230.5lbs this morning after carb load yesterday

Squat (Parallel Box)
47% (235) – 8x2 w/ Light Bands (Inzer briefs) (3760lbs)
http://www.youtube.com/watch?v=kJKEC4IIuQk
67% (325) – 1x1 w/ Light Bands (Added Metal suit straps down to check form) (325lbs)
78% (375) – 1x1 w/ Light Bands (375lbs)
Deadlift
60% (300) – 8x1 Chains (2400lbs)
Hanging Leg Raises 4x10

Totals: 6860lbs

Had to cut it short, but continued on Monday morning. The speed was great. I did not relax on the box like normal. Relaxing has made my back round at the bottom and made things worse. I will rotate box one week and free DE squats the next.

Super Set (3 movements)
Glute/Ham Raise (Abdominal board still) 4x6
Dumbbell Hammer Curls 4x10
Jump Rope 4x30 Second

Sled Drag (Walk backwards down and forwards back)
4 Plates x 1 Trip
5 Plates x 1 Trip
6 Plates x 4 Trips (Last 3 trips carrying 70lb sand bag)

ME Bench / Rage X (52)

Bodyweight this morning was 229.5lbs @ 20.6%bf. I am happy with this as long as my numbers improve. I am aiming for 1300lbs at the meet. I may be able to go a bit higher if these next few weeks go as planned.

Dynamic warm-up & some static stretching of biceps and forearms
Bench
2x5x160
1x5x190
1x3x240
1x3x260
1x0x300 (I will bench 300 again. Last time was @ 242lbs)

3 Board (Rage X Size 52) ****1 Size Too Big****
300x3
315x3
335x3
355x3
375x3
315x2 (Chest)
335x2 (Chest)

Floor Press 5x5
J.M. Floor Press 4x8
Face Pulls (Purple Band) 3x12

I skipped by lat work today due to the fact that I am having issues with a problem that occurred about a year ago. I got thoracic outlet syndrome (fancy term for “something is pushing against my traps and lats causing them to give a bigger pump to my right arm.”) My right arm will turn slightly purple and swell A LOT. This is ok though according to the chiropractor. The only way to get rid of it is surgery and it is not killing me. My back is very thick and strong and I can afford to miss 1 day.

***The Rage X I used is a size 52 that I picked up in Parkersburg at my first meet. The one that I have is a 48 and I am strong enough to touch, but not strong enough to press the weight that it takes to touch. The chest plate is loose, but when I jack it up and set it I can actually use it to my advantage. The weight was light and flying up today. I am back on track and refuse to miss another weight again. I will move back into the 48 eventually when I am strong enough to handle it.***

Getting Back to Training Tomorrow

I have taken the last week off from doing the heavy max effort work that I usually do. I actually feel a bit better now and have the fire back that I almost lost. I will work on a few different things with this next 6 week cycle leading up to the meet on February 28th. I am getting back to the usual Westside ways first off. My schedule because of the de-load will run Saturday to Friday. I know it’s confusing, but I am difficult.
Bench (Saturdays)
Week #1 – Floor Press (Floor Press in Shirt)
Week #2 – 3 Board (Shirt)
Week #3 – Ultra Wide Bench 6RM
Week #4 – Shirt Work (Chains)
Week #5 – Shirt (Opener to Chest, 2nd Sink into towel, 3rd to 2 Board)
Week #6 – Rest (Meet on Saturday)
A lot of dumbbell work will be added in for a little extra strength as well as rotator work and Halbert Swings.

Squat/Deadlift (Tuesdays)
Week #1 – Good Mornings 3RM
Week #2 – Suspended Good Mornings 5RM
Week #3 – Deadlifts (Chains)
Week #4 – Band Good Mornings (Hitting Opener on DE Day in Gear)
Week #5 – De-Load
Week #6 – Rest (Meet on Saturday)
I used to do a lot of G/M, but got away from them due to the frequency of others around me squatting all the time. This made me constantly squat and eventually over train. I could have avoided this, but I was stubborn as hell.

*** I am not looking to set any real PR’s at this meet. I know that it is a sin to think like that, but I have dropped to 229lbs today and have a month and a half to go. I may end up in the 220lb class. A squat I got at 242lbs will feel like a PR at 220lbs. I am just here to beat myself and no one else. September’s USPF Pittsburgh meet is where I want to set some real numbers.

Later

De-load (DE Upper)

Rolling Extensions 3x8x35 (840lbs)
Tate Presses 3x12x25 (900lbs)
Straight Arm Pulldowns 3x10x60 (1800lbs)
Front/Side Laterals 2x15x15 (900lbs)
Face Pulls w/ Band 2x15

Total Weight Lifted = 4,440lbs

I know that this is not of a concern to anybody but me, but I will include the total weight lifted for each movement to see how scattered each training session is. This will help with creating some consistency in my training. As my GPP goes up and recovery enhances these numbers will increase.
(3 sets x 8 reps/set x 35lbs = 840lbs total lifted)

Today:
Treadmill 20min @ 10am

Conditioning w/ gym member
Burpees - 30sec
Jumping Jacks - 30sec
140lb Sand Bag Shoulder Press - 30sec
Heavy Bag - 30 sec

2 minute rests

De-load (DE Lower)

Agile 8 warm-up
Purple Band Pushdowns 5x20 (GPP Upper)
Single Leg Squats (Chains Around Neck) 5x10
*Glute/Ham Raise (Chains Around Neck) 4x8
Standing Abs 4x12
**Reverse Hyper 4x10
Leg Raises 4x10

* Glute/Ham Raise was done on abdominal board being that we don't have a Glute/Ham machine yet.
**Reverse Hypers were done over the preacher curl with mini bands attached to feet for resistance.

De-load ME Upper

Dumbbell Floor Press (Purple band twisted around back) 4x8
Chain Suspended Push-Ups (Purple band twisted around back) 3x8
Standing Military Press 3x8
Barbell Rows 3x12
Face Pulls (on chest supported row) 2x15

Halbert Swings 2x20
Rotators 2x20
Feeling a little better mentally knowing that this week will be more of a de-load. I will hit some lower accessory tomorrow.

New Game Plan

Alright, I have realized that shit has been fucked up lately and I am turning it around. I sat down last night for a few hours and wrote out my entire USPF training schedule. I went back to the basic Westside Template. I am doing all raw work outside of suiting up for the DE Squat/Deadlift and the occasional shirt work for the meet. I will take my openers in my shirt on week #5 and hit about 80% on my DE Squat day once or twice and about 90-95% on week #5. I have to go back and check and correct my form. I am wearing my Metal V-Type IPF Squat suit for both the squat and deadlift. I would try my Inzer TRX, but it is a bitch and tight as hell. This week is a de-load and a much needed one as I have said before. Starting tomorrow I will do some supersetting of movements, but not hitting any of the main lifts. I will also step up the cardio/sled dragging to ensure more muscle and GPP. I am confident I will succeed in the end. I am looking at about a 1300 total.
480 Squat
500 Deadlift
320 Bench

I know that in my last meet I hit a 480 squat and a 523 deadlift, but I am more concerned about learning how to bench properly and not have a second DQ in my second meet. Wish me luck!

Later
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Preparing for USPF Pittsburgh Feb. 28th

I know that this is a bad time to start a blog, but I am pissed and know I have messed up my training schedule. The holidays have been rough on me and I tried pushing through them and to no avail I believe that I have successfully overtrained for the first time in years. I squatted 515x3 to a high box 3 weeks ago, 480x1 for 3 sets last week and today 450 felt heavy. I have hit 480 in my first competition and now I am worried that I will fail miserably. I need a week to get my head straight. This week starting TODAY will be a deload and a much needed one at that. Then it is on to doing good mornings, zerchers, DE days and more. Getting back to the basics for the last 7 weeks. Next week will be just light accessory stuff. I need to heal an uncomfortable groin problem and tendonitis in my left arm. Everything is going to change today. I am making it change.

****Key note: My last training cycle I was training at 242lbs (22.8%bf) for 12 weeks. I have cleaned up the diet and have dropped to 231.5lbs (20.6%bf) and it has changed everthing. I want the numbers, but I am comfortable at this weight now. I will see what happens, but will eat up to the meet for weigh-ins and not worry about dropping anything. I want to stay hydrated and continue on a path of PR's!****

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