Felt like putting on the suit to try a few sets

1) squat close stance
barx10
135x10
put on belt
225x10
275x10
put on metal squatter suit
315x3
405x3
455x1
tried out metal deadlift suit instead (I liked this one better)
405x5

2) romanian deadlift taking it from the rack top down no belt
225x5
315x5
405x5

3) ab wheel
10, 10, 10

This is interesting despite my knee problems I feel like I could compete and total 1600+ in a usapl meet

1) raw bench
135x5
185x5
225x6
275x1
290x5

2) 1 board bench raw
295x3
315x3
330x3

3) dumbell row regular grip no straps
85x5
155x3
165x3
165x3 slipped grip on one of these reps

===================================================

1) squat raw
135x10
225x5
275x3
315x4

2) deadlift
225x3
315x3
405x4

3) neck work 2x20 sets w/ 25lb. plate and towel 3 directions, then neck strap 40lbs. for 50, 40

1) standing overhead press strict
barx10
25x5
135x5
155x5

2) romanian deadlift out of the rack off pins no belt
225x5
315x5
390x6

3) rear delt work on the pec flye machine
4 sets of 15

4) side dumbell raises
20x10
25x10
30x8

5) barbell curls
65x10
95x3
115x3
135x3

Monday morning squat/deadlift day

1) squat raw (experimenting w/ some different technique that didn't work well for me)
135x5
225x5
315x5
405x1

2) deadlift
135x5
225x3
315x3
put on metal suit
415x3
at this point felt like my lockout is feeling weak so added chains laying on the bar
405 bar weight x 1
405 + 40lbs. chain x 1
405 + 90lbs. chain x 1
405 + 120lbs. chain x 1

3) seated good mornings
135x10
225x10
315x10

4) ab wheel
2 sets of 10

========================

Monday evening bench (last heavy bench before the contest)

1) raw bench
135x5
185x5
225x5
275x3
315x3

2) 4 board raw
405x3
465x3
505x3

3) put on shirt
455x3 to a 2 board
505x2 to a 1/2 board
touching too easy so jacked the shirt some more for
530x3 to a 1/2 board, didn't touch except 3rd rep

4) dumbell rows
85x5
155x3
165x3
165x3

Monday morning

1) front squats
barx10
95x10
135x5
225x5
275x4
315x2

2) deadlift
225x3
315x3
405x3
405x3
just messing around with 2 different suits to see what is best, mostly they just smash my nuts and give me nothing.

3) seated good morning bottom up in chains
135x10
225x10
275x10
315x10

4) ab wheel
3 sets of 10

+++++++++++++++++++++++

Monday evening

1) raw bench
135x5
225x5
275x1
290x8 not bad

2) 3 board raw
395x3
445x3

3) put on shirt
455x3 to a 2 board
500x2 no board 1/2" from touching this time, wetting the hell out of it and pulling the sleeves all the way into the armpits.

4) dumbell rows no straps regular grip
85x10
155x3
165x3
175x3 (regripped on all reps, couldn't hold this one)

5) rolling thunder
110x5
135x1
155x1
160x1 (might be pr or ties a pr I think) missed w/ left hand

User avatar

Joined: Mon Feb 15, 2010 8:11 pm
Posts: 56
Location: Boise, ID
1) strict standing overhead press
barx10
95x5
135x5
155x3
185x3 nice pr

2) romanian deadlift no belt taking it out of the rack
225x5
315x5
385x5

3) rear delts on the flye machine
4x10 increasing weight

4) side db raise
20x10
25x10

5) barbell curls
45x10
65x10
95x10
115x3

monday morning

squat raw
135x5
225x5
275x5
315x3
340x10 not bad

deadlift conventional
225x3
315x3
405x1
435x3

seated good mornings, this time from bottom up bar in chains
135x10
225x10
315x6
315x10

neck work w/ 25lb plate & towel 3 sets and neck strap work 3x40

monday evening

raw bench
135x5
225x5
275x1
300x3

4 board
405x3
455x3
505x1

put on new shirt
455x3 to 2 board
505x3 to 1 board
535x2 to 1/2 board definately new pr!

dumbell rows regular grip no straps
155x3
165x3
175x3

My knee feels a little better and I have more range of motion so got in a pretty good workout today.

1) raw squat to parallel
135x8
225x6
275x5
315x4
335x3

2) conventional deadlift
135x3
225x3
315x3
365x5
405x5

3) good mornings, no belt strict
135x10
225x5
245x5
265x5

4) Neck work - plates and a towel work and neck strap work

I have not been able to do romanian deadlifts like I used to cause it seems to aggravate the knee a lot but they were really helping my deadlift. I'm trying out some good mornings as a substitute, they sure hit the hamstrings good so it might work.

1) raw bench
135x5
185x5
225x5
275x3
310x3

2) 4 board press
405x3
455x3
495x1

3) put on shirt
2 board 405x3
1 board 475x2
1 board 525x1 GREAT!!

4) dumbell rows
85x10
155x3
165x3
165x3

5) standing wrist curls w/ barbell
65x20
135x5
135x5
135x5

Haven't been able to post ina while so trying to start up again. Been very busy at new job.

After tweaking my knee swimming this last friday I did a whole lot of walking shopping with my wife on sunday and it started to loosen up my knee giving me some more range of motion to lift better today.

Morning workout

1) box squat close stance
135x10
185x10
225x10
225x10
was interrupted with my baby waking up so had to abandon this workout for later on

Evening workout
1) bench raw
135x5
185x5
225x5
275x3
315x1 paused
340x1 paused
370x0 miss

2) 10" close grip bench thumbless
185x5
245x3
felt really tight on my triceps so stopped

3) deadlift conventional w/ belt only
135x3
225x3
315x5
405x3 great most weight I've been able to handle in a while I could've done a lot more but holding back to be safe.

4) dumbell rows
155x5
175x3

1) box squat w/ belt and knee brace on, close stance
135x5
225x3
275x5
315x3
365x3
405x1 (just wanted to see what it felt like)

2) romanian deadlift no belt starting from top down
225x5
275x5
305x5

3) seated miniband leg curls for high reps sort of supersetted with high rep front squats I only worked up to 135x10 by the end. Just trying to pump blood around my legs. Knee allows me to front squat about parallel now with no discomfort I think i'll be able to do front squats heavy like I used to.

4) bodyweight calf raises 2 sets of 40

This week is deload lots of light weight. Light weight baby!!

1) deadlift
135x5
225x5
330x5

2) seated good mornings bottom up off of chains in rack
135x10
225x10
315x10

3) seated band leg curls w/ monster mini
5 sets of 15-20 pumping blood in there

4) 3 sets neck work w/ towel and 25lb. plate and 3 sets of neck strap work 50lb.

2 days after the injury to my knee I was able to lift pretty good. Lots of swelling in my calf still, been pumping some high rep calf raises and ice sessions. 800MG ibuprofen has helped with inflammation. My friend Eric told me of a guy he knows that has blown out ACL never repaired and still lifts squats and deadlifts and skis down the mountains every weekend so that's encouraging.

1) deadlift w/ belt, hook grip
was going to keep it extra light but everything felt stable to me
135x5
225x5
315x3
405x1
445x1 (completed the required work set for my 5-3-1 cycle)

2) seated good mornings
bar is set in a chain from top of rack starting in bottom position
135x10
225x10
315x10

3) bench raw
135x5
185x5
225x3
275x1 long pause
315x5 pretty good

4) bench very narrow grip about 10" apart
185x5
225x5
275x3

5) dumbell rows no straps regular grip
85x12
155x5
155x5
175x3 (couldn't make all reps with left hand, dumbell dropping out on each rep)

6) chinups 2 sets of 8 w/ bodyweight

7) warmed up and bent a 60 penny nail, just getting started again, this was hard on the crushdown and need to get a little more flexibility built into shoulders for this cause this was tweaking on my shoulder some.

I will be getting a knee brace with the metal on the sides and will put it on just for confidence when squatting. If I'm ready thursday I'll begin some careful squatting working some high reps into 10-12 rep range and romanian deadlifts.

The only thing I will change about my cycle is working some strict standing barbell presses for a while and get away from the jerk press for a few cycles and then play around with more dangerous stuff if I am able.

one week out from contest keeping it not too heavy

1) deadlift frame
160x3
560x2
560x2
660x1 (this will be about contest weight, just feeling it out)

2) log press
110x3
160x3
200x3
230x5

3) sandbag running, loading up to an oil drup
120lbs. 5 - 20ft runs in about 45sec.
160lbs. 5 - 20ft runs in about 45sec.
160lbs. 5 - 20ft runs in about 45sec.

1) hang snatch
95x3
95x3
115x3
135x3
135x3
145x3

2) front squat
135x5
225x3
275x3
315x3

3) romanian deadlift (starting from the top off the pins in the rack)
225x3
315x3
365x8

4) tabata method w/ thrusters 35lb. dumbells
these were rough, couldn't lift my arms up over my head and quads were quivering and spasming, last time I tried these a few years ago I was only using 20lbs. and it killed me so i'm in a little better shape now.

last week was deload and I got really sick with flu. This weekend slept a whole lot and feel almost completely over it. Felt strong on deadlift this morning

deadlift no belt hook grip
135x3
225x3
315x3
405x10

seated good mornings
135x10
225x10
315x10

neck work
all 3 directions 3 sets pumping 20-40 reps each set

Deload week

1) deadlift
135x5
225x5
315x6

2) seated good mornings
135x10
225x10
315x10

3) TRX abs in the rack 3 sets of 10

4) bench
worked up to 230x5 paused

5) romanian deadlift in the rack no belt
225x5
315x5
405x3

6) chinups
bodyweight for 2 sets of 8

1) log press
110x3
110x3
200x3
200x1
220x1
240x1
260x3 PR

2) Atlas stone
170x3
240x3
240x3
335x0 miss
335x1 good

3) trap bar deadlift bar at about deadlift height
255x3
345x3
455x3
545x1
575x0 miss

1.16.10
Saturday event training

1) 10" log press
110x5
160x3
200x3
220x1
240x5

2) atlas stone (brought my new tacky)
Worked up to the 240 stone for several sets then the next highest one we had was 335 so at first couldn't break this off the ground even when I got my tacky put on right I was able to lap it but missed the load. Then one more try the lapping was tought but the load was not too bad. This is the 2nd time I've ever lifted this one it was to about 50 inches

3) farmers walks
156 50ft.
246 50ft
246 50ft

Monday 1.18.10

1) deadlift
135x3
225x2
315x3
405x2
440x4

2) seated good mornings
135x10
225x10
315x10

3) weighted situps 3 sets

==================

Monday bench

1) raw bench
135x5
185x5
225x5
275x3
310x6

2) bench extra close grip hands 8" apart
135x5
185x5
225x5
255x3

3) dumbell rows regular grip no straps
85x10
155x3
155x3

4) neck strap just put light weight on there and pumped out a few sets of 40

=================================

1) hip snatch for warmup and explosiveness
65x3
95x3x2
115x3x2
135x3

2) squat medium stance
135x3
225x5
315x3
405x4

3) tabata method front squats w/ 85lbs. got through it not too bad probably will try 95lb. next time and see how it goes.

1) raw squat close stance
135x3
225x3
315x3 (at this point my hips were telling me no way, put on a old loose crain squat suit)
385x5
wanted to work up to a few singles
405x1
435x1

2) front squat
225x8
275x8

3) neck work lots of sets from all angles