4/7/10


ME BENCH
20X1@BAR-WEIGHT
10X1@135
3X1@225
3X1@315
1X1@365
1X1@385
1X1@405
1X1@415


INCLINE PRESS
10X1@250
10X1@270
10X1@290


CABLE CROSSOVERS
10X1@60
10X2@70

4/9/10


PULL UPS (WARM UP)
8X2@BODY-WEIGHT


LAT PULL-DOWN TO FRONT
10X3@200


RACK PULLS (2" ABOVE KNEES)
3X1@315
3X3@405
ADDED STRAPS
3X2@495
3X2@585
HOPEFULLY SOMEDAY I WILL GET TO THE POINT OF DOING THIS OFF THE FLOOR. FELT PRETTY GOOD TODAY BUT COULD ONLY GET BETTER.


BB SHRUGS
10X3@315


WHY DOES MY DEAD SUCK SO BAD. I SHOULD BE PULLING IN THE 700'S. ANY IDEAS ANYONE?

That *is* strange for your obvious level of strength.  Maybe a video of a near-max  pull so we can evaluate form?

HERE IS THE VIDEO WHERE I HAVE MY BEST DEAD FOR COMPETITION AT 605 AND CAME CLOSE WITH A 630.




CURRENT PR'S
SQUAT 805
BENCH 670
DEAD   605
TOTAL 2065


MY GOALS FOR 2010
SQUAT 905
BENCH 700
DEAD 655
TOTAL 2200

I bet you'd do really good sumo style,particularly if you use any squat gear.  But rocking the rack pulls might help that lockout.  You look really powerful off the floor and past the knees.

Something else you might use that a buddy of mine used to good effect for lockout was keystone deadlifts.  Take the bar out of the rack and run the bar down the thighs to the top of the knees and then back up.  Do that for 5-9 reps and really load it.  He's pulling in the mid-600's raw on a regular basis and shooting for 700.

That said, I believe you're already deadlifting more than anybody else on the site so it may be more apropos for you to dispense advice than to get it from us

I WILL TRY THAT FOR A LITTLE WHILE. THANX FOR THE ADVICE.

4/10/10


SHOULDERS AND ARMS


BB UPRIGHTS
12X1@115
12X1@125


REAR DELT MACHINE
10X2@130


ZOTTMAN CURLS
10X1@45
10X1@60


STRAIGHT BAR MACHINE CURL
20X1@80


SINGLE ARM DB EXT.
10X1@40
10X1@50


PUSHDOWNS
30X1@50




ONLY HAD 35 MINUTES TODAY!!!!!!!!!!

4/12/10


SQUAT
10X1@BAR-WEIGHT
8X1@135
5X1@225
5X1@315
ADDED KNEE WRAPS AND BELT
5X1@405
5X1@495


RACK PULLS W/ STRAPS (2" ABOVE KNEE CAPS)
5X1@495
5X1@585





SHORT AND SWEET. DIDNT HAVE A LOT OF ENERGY TODAY. I HATE IT WHEN THIS HAPPENS!!!!!

4/14/10


BENCH
20X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
3X3@405
10X1@315


INCLINE PRESS
6X1@225
6X2@275


DB BENCH
7X2@105


CABLE CROSSOVERS
12X1@60
12X1@70

4/16/10


LAT PULL-DOWN TO FRONT
WARM UP
10X3@120


SPEED PULLS @ 50% (1 MIN REST BETWEEN SETS)
8X2@330


HEAVY RACK PULLS W/ STRAPS (2" ABOVE KNEE CAPS)
3X1@495
3X1@585
3X1@655

4/19/10


SQUAT
10X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
ADDED BELT AND KNEE WRAPS
5X1@405
5X2@495


RACK PULLS W/ STRAPS
3X1@495
3X1@585
3X1@655
DONE AT KNEE CAPS


LEG EXT
10X3@150


LEG CURL
10X1@140

4/21/10


BENCH
WARM UP SETS
10X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
WORK SETS
5X3@405 OFF 2 BOARD
DOWN SET OFF CHEST
10X1@315


INCLINE PRESS
5X1@225
5X1@275
5X1@315


DIPS
20X2@BODY-WEIGHT

NEXT WEEK I WILL BE STARTING A 10 WEEK TRAINING CYCLE TO TRY AND IMPROVE ON MY RAW MAX ON SQUAT BENCH AND DEAD. I MAXED OUT THIS LAST WEEKEND AND DID THE FOLLOWING

SQUAT 560
BENCH 450
DEAD 500
TOTAL 1510

AFTER STARTING ON MAY 3, 10 WEEK CYCLE SHOOTING FOR THE FOLLOWING

SQUAT 605
BENCH 475
DEAD 530
TOTAL 1610



4/26/10


SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
10X2@405


LEG PRESS
10X1@400
10X1@600
10X1@800


ABDUCS
15X2@105


ADDUCS
15X2@105


LEG EXT
10X3@150


LEG CURL
10X3@125


STANDING CALF PRESS
20X3@BODY-WEIGHT


ABS
SUPER SET
CRUNCHESX30
WITH
BICYCLESX30
WITH
LEG LIFTSX30

5/3/10


SQUAT
5X1@BAR-WEIGHT
5X1@140
5X1@230
5X1@320
ADDED KNEE WRAPS
5X1@410
3X1@495
3X1@515


PAUSE SQUATS (3 SEC PAUSE)
3X2@250


LEG PRESS
10X2@600


SLDL'S (4" BOX)
8X3@300


PULL THRU'S
10X2@GREEN-BAND STRENGTH


CALVES
20X3@BODY-WEIGHT

5/5/10


BENCH
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
8X1@225
2X1@275
WORK SETS OFF 3BOARD
5X5@405


INCLINE BENCH
8X1@275
8X1@295
7X1@315


DECLINE BENCH
8X1@225
8X1@275
7X1@345


ABS
30X1@CRUNCHES
30X1@BICYCLES
30X1@LEG LIFTS