Dead Lift

Ok so went to the gym yesterday and did some deadlifts

Deadlift

165 x 10
275 x 3
275 x 3
445 x 1 for 10 sets with 30 seconds rest between each set
550 x 0.. wow that isn't good at all.. o well I didn't get much sleep the night before so it was to be expected

some low back work on the reverse hyper and hyper and some seated lat pulls.

I wont be dead lifting at this meet in Olympia as I have already qualified for worlds in it and I just need some more training in it.

getting ready for next meet

Bench day getting ready for olymipa

bar x 10
135 x 10
225 x 6
315 x 5
shirt up
495 x 3 to 3 board
617 x 3 to 2 board
617 x 1 to 1 board
617 x 1 to 1 board
668 x 1 to 1 board
707 x 1 to 1 board... I just missed this, wow it was close ( btw that is 3 lbs short of the current world record I would like to get this year, held by Adrian Larsen who btw is one of my training partners. )

back to raw and to close grip
135 x 5 plus 100 lbs of chain
135 x 5 plus 100 lbs of chain
135 x 5 plus 100 lbs of chain
135 x 5 plus 100 lbs of chain

Some tricep work after this...

2nd squat day in squat suit.

2nd time in the squat suit..

warm ups

bar(55 lbs) x 10
165 x 10
275 x 6
385 x 3
add suit
495 x 3 straps down
605 x 3 straps up
605 x 2
605 x 3
715 x 3
783 x 2

everything felt light today but was working on my from trying to get my back tight and upright.. I did this by changing my grip back in to keep everything tight of course I was forced to put on wrist wraps on to keep the tork down on my wrists. But todays work out felt much stronger and I felt in better balance once I changed hand placement. I deffently wasnt near my max yet so that is a good sign of things to come...

then I did sled pushes (180 lbs) 3 sets about 30 yards up and back and then did 2 sets of tire drags

called it there I was pretty tired after that..

MORE BENCHING!

Massive amounts of bench press



Bench
bar x 10
bar x 10
135 x 10 wide grip
135 x 10 mid grip
225 x 6 wide grip
225 x 6 mid grip
315 x 3 wide grip
315 x 3 mid grip
405 x 3 wide grip
add 3 board
495 x 3
shirt up super katana
585 x 3 off 3 board
625 x 3 off 2 board
715 x 2 off 2 board
765 x 1 off 2 board
765 x 1 off 2 board
805 x 1 off 4 board
645 x 2 off 1 board
645 x 2 off 1 board

Flat dummbell bench 3 sets of 8 reps with 120 lbs dumbbells

Crazy bells bench press.. ( kedele bells haning from bands off the bar bouncing )

165 x 3 sets of 8 reps plus bells hanging

tricep press downs 4 sets of weight and 4 sets of bands

called it a day there.

video coming later

squat with a limp

Squat today..

I got my titan boss suit the other day..So today I tryed it out...

So this moring I woke up with my gout just killing me.. could bairly walk.. more like limp, so I wasnt sure if I was gonna be able to squat today.

Well I went to the gym limping anyways.. and forced myself to squat!

Squat..
145 x 10
235 x 6
325 x 3
Put suit on..
I couldnt get the suit quite all the way up but was close. So I was having a hard time sitting back and getting my knees out. but here is the rest of the sets
415 x 3
505 x 3
505 x 3
615 x 3
615 x 3
665 x 3
705 x 2.. on this set we tighted up the straps .. big mistake.. made it really hard to sit back.. weight rocked up but I was having trouble with the balance and stumbled back on my 2nd rep.

wow this is alot of suit... I am very happy with it.. everything felt light im sure a 900+ squat will come as soon as I get more comfortalbe with it.

I called it there since I was limping all work out.. and after..

good work out!

Today I did my speed bench day with Adrian Larsen ( btw his best bench in comp is 710 )

Bench press

doubled up thin bands ( 100 lbs of tension )
bar x 10 ( 145 )
135 x 10 ( 235 )
add another set of bands ( 100 lbs of tension )
135 x 3 close, 3 mid, 3 wide grips (335)
135 x 3 mid, 3 wide plus 100 lbs of chain (435)
135 x 3 close, 3 mid, 3 wide grips (335)
add loose f6 shirt
225 x 3 close, 3 mid, 3 wide grips (425)
315 x 3 wide (515)

3 sets of kennellys with 30 lbs kedal bells

Bench with deadlift bar with 2 sets of kedal bells haning off the ends with bands
about 225 lbs of total weight

close grip 3 sets of 3 and 1 set of 10

100 lbs dumbbell presses for 15 reps

over head tricep presses with bands from behind
3 sets of 10

Beat a tired with a sledge hammer for 4 sets of 15 to 20 reps

2 sets of seated sled pulls with rope 175 lbs

that was it for the day.. got a good work out!

High Volume bench day!

Today was another bench day.. so this is how it went


Warm ups
dumbbell push ups 3 x 15
dumbbell rows 3 x 10 with 50 lbs

Bench
bar x 10
135 x 10
135 x 10
225 x 6
315 x 6
405 x 3 to 1 board
Put bench shirt on
495 x 3 to 2 board
585 x 3 to 2 board
605 x 3 to 1 board
605 x 3 to 1 board
605 x 3 to 1 board
605 x 3 to 1 board
625 x 3 to 1 board
635 x 3 to 1 board

laying pull ups to chest 3 sets of 10 reps

wood chops with sledge hammer on big tire

so all the sets felt pretty easy and work out was awesome!

deadlifting PR

So we did pulls from blocks today, just below knee hight

Deads from blocks

135 x 10 then went into a hang pull set for 8 reps
135 x 10 then went into a hang pull set for 8 reps
225 x 6
315 x 6
405 x 3
495 x 3
585 x 3
635 x 1 PR
655 x 1 PR
675 x 0.. to tired and quite possibly to heavy ;-)

shrugs
135 x 8
225 x 8
315 x 8
315 x 8
315 x 8

Kroc Rows

115 x 8
215 x 6
215 x 6

nosie pulls and body weight lat pulls to bar...

called it a day there.. body was still beat up from benching 800 the day before..

800 well kinda...

Bench today

bench press

bar x 10
135 x 10
225 x 6
315 x 6
add 3 board
405 x 3
495 x 3
put on super katana shirt and keep 3 baord
585 x 3
655 x 3
change to 4 board
725 x 3
800 x 1 ( well sorta.. I moved it but lost it to the rack.. so ima call it an "event" haha.. But it was nice to see 800 in my hands. I handled it well..

So the next month or 2 ima do a lot of bench's in the 650 range to 1 to 2 board to build that range and develop comfort and speed with the weight...

then I did some band work with 225 and doubled red bands on the bench with close grip.. then I did some brand tricep and work and band fly's

called it a day there. I am going to do more accessory tomorrow.

shut up and squat!

So Squat day today..

I tried my dead lift shoes for squats today as I think I'm going to switch to a bit of a wider stance. here was the sets for the day

Squat

145 x 10
235 x 6
325 x 6
415 x 3
465 x 3
325 x 3 plus 200 lbs of chain
325 x 1 plus 250 lbs of chain
325 x 3 plus 250 lbs of chain
325 x 3 plus 250 lbs of chain

Leg curl using red bands laying on a flat bench
4 sets of 15 to 20 reps

Leg exstentions
3 sets of 20 reps of various weights

inner and outer legs with bands

reverse hypers 3 sets of 10