[8/10/07 DE SQ/DLSpeed Squat 8x2@225+mon. mini4x2@275+mon. miniSpeed Sumo DL6x1@365Leg Extensions 2x20Spread Eagle Sit Ups 3x10+mon. miniDB Side Bends 3x8@110]

8/10/07 DE SQ/DL

Speed Squat
8x2@225+mon. mini
4x2@275+mon. mini

Speed Sumo DL
6x1@365

Leg Extensions 2x20

Spread Eagle Sit Ups 3x10+mon. mini

DB Side Bends 3x8@110

Speed days sucks. I used 45 second rest periods for the squats and 30 for the deadlift. I hope this works but I keep believing that nothing speaks louder then results and westside has plenty of them. Tommorrow, DE bench and I will be using a ballistic style for those reps.

[8/11/07 DE Bench PressBench Press2@1352@225Add 3 Board1@3151@405Add Shirt1@5001@5450@6052@5003@405Speed Bench5x3@135+mm3x3@155+mmMachine Rows 2x8@1001x8@120Light Pause Incline8@1355@1855@235]

8/11/07 DE Bench Press

Bench Press
2@135
2@225
Add 3 Board
1@315
1@405
Add Shirt
1@500
1@545
0@605
2@500
3@405

Speed Bench
5x3@135+mm
3x3@155+mm

Machine Rows
2x8@100
1x8@120

Light Pause Incline
8@135
5@185
5@235

Tough day today. Haven't had a shirt on in almost 3 years but a friend of mine talked me into doing an IPA nationals qualifier and the IPA nationals. I got greedy on the shirt bench b/c 545 was soooooooooo easy. 605 though moved maybe 2-3 inches. From 500 up all touched and when I worked back down the 500x2 both touched as well as the 405x3. Speed bench went well and was actually very hard to maintain speed but I did.

[8/13/07 ME SQ/DL DayChain Suspended Good Mornings(at parallel)2@1352@2252@3152@4051@4552@5001@525Reverse Band Sumo DL1@3151@4055x1@500Standing ABS8@120+Green Band(last rep on each set held for 5 seconds)3x8@140+Green Band(last rep on each set held for 5 seconds)Chain Leg Raise5@2 chains with 5 second hold each rep2x5@3 chains with 5 second hold each repLeg Extension20@18020@200]

8/13/07 ME SQ/DL Day

Chain Suspended Good Mornings(at parallel)
2@135
2@225
2@315
2@405
1@455
2@500
1@525

Reverse Band Sumo DL
1@315
1@405
5x1@500

Standing ABS
8@120+Green Band(last rep on each set held for 5 seconds)
3x8@140+Green Band(last rep on each set held for 5 seconds)

Chain Leg Raise
5@2 chains with 5 second hold each rep
2x5@3 chains with 5 second hold each rep

Leg Extension
20@180
20@200

Good day today! The good mornings were awesome. I had a friend of mine that use to work out with me and the Mike Miller crew watch my form and he said my reps were great. For the deadlifts, the bands gave out at knee level so I had to be very fast. Form on sumos is getting good.

[HUGE PR DAY!!!!!!!8/15/07 ME Bench PressBand Bench Press - doubled purple bands2@bar2@1352@2251@275 old pr1@315(EASY)1@335DB Extensions4x10@3510@4510@55Seated Rows3x8@3008@340Decline Situps8@BW8@1103x8@130]

HUGE PR DAY!!!!!!!

8/15/07 ME Bench Press

Band Bench Press - doubled purple bands
2@bar
2@135
2@225
1@275 old pr
1@315(EASY)
1@335

DB Extensions
4x10@35
10@45
10@55

Seated Rows
3x8@300
8@340

Decline Situps
8@BW
8@110
3x8@130

What a suprisingly awesome day! Hit a 60 pound pr with the purple bands and everything else felt light as a feather. I've never been good at these type of extensions and the 55 felt fairly easy. Now, I can't wait to see what Friday brings. I am starting the circa max phase for the september 22nd meet. From there it is the November 17th-18th IPA nationals. As of now I have no squat suit but we'll see what we can do about that Friday.

[DE SQ/DL Day8/17/07Squat2@1352@2252@3151@4051@4955@605!!!Spread Eagle Sit Ups8@BW8@358@453x8@35DB Side Bends4x10@90Leg Extensions2x20@200]

DE SQ/DL Day

8/17/07

Squat
2@135
2@225
2@315
1@405
1@495
5@605!!!

Spread Eagle Sit Ups
8@BW
8@35
8@45
3x8@35

DB Side Bends
4x10@90

Leg Extensions
2x20@200

What an awesome PR for me, I was totally pumped when I hit the 605x5. It has been a goal since I hit 500x5. Last year I hit 585 for a hard double before hitting a tough 610 at the ADAU nationals. Right now my weight is 280 and I'll be 275 for the meet so that would put me in the same weight class as last year. The other thing is form improvement for me. I use to get a little bounce out of the bottom but I took care of that with a little suggestion from Sam Byrd. I used chains, like the good mornings, set at 3 inches below parallel and this would prevent bouncing, gauge my depth, and make me control the weight all the way down. Alright, so we shall wait for monday for more good mornings or zercher squats with chain! Later

You lifted what?! Must feel good to be back up and beyond this soon after the injury. What kind of lifts do you need to qualify for the IPA Nationals?

[8/18/07DE BENCH PRESSSpeed Bench on Floor3@135+2 chain3x3@165+2 chain3x3@185+2 chain1x3@205+2 chainTwo Board Presses13, 8@315Ascending Board Pressweight used for all sets was 22510@ 1 board10@ 2 board10@ 3 board8@ 4 board5@ 5 board*all sets done with no rest, back to back]

8/18/07

DE BENCH PRESS

Speed Bench on Floor
3@135+2 chain
3x3@165+2 chain
3x3@185+2 chain
1x3@205+2 chain

Two Board Presses
13, 8@315

Ascending Board Press
weight used for all sets was 225
10@ 1 board
10@ 2 board
10@ 3 board
8@ 4 board
5@ 5 board
*all sets done with no rest, back to back


IPA nationals are out due to work, but that's not a big deal to me. No more shirt work yeahhhhhhhhhhhhhhhhh!!!!!!!!!!!!!!  This workout kicked butt. I want to do 2x20 with 315 off the 2 board and all 50 reps for the close grip ascending board presses.

Will be taking today off for some extra rest and recovery. To say I had a hard time walking this weekend would be an understatement! I loved it though b/c I was still pumped from fridays session. Will squat/deadlift together on wednesday for the next 2 weeks to allow for a full 10 days of rest each before the meet.

[8/22/07Squat/Deadlift NightSquat3@1352@2251@3151@4051@4952@615Conventional Deadlift1@3151@4051@4952@545Chain Leg Raise3x5@3 chain each rep with 5 sec. static holdStanding Abs10@140+small band10@180+small band10@200+small band]

8/22/07

Squat/Deadlift Night

Squat
3@135
2@225
1@315
1@405
1@495
2@615

Conventional Deadlift
1@315
1@405
1@495
2@545

Chain Leg Raise
3x5@3 chain each rep with 5 sec. static hold

Standing Abs
10@140+small band
10@180+small band
10@200+small band

Good night, I should have no trouble come meet day doing both on the same day. So far we're guranteed 640 squat and 570 deadlift. And yes, I did revert back to the dark side and use the conventional style for my deadlifts. I'm much more explosive this way but I would really like to get good at sumo. Oh well!