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AJ Roberts
06-04-2008, 03:10 PM
Hey everyone, going to start posting my training log here leading up to the IPA Pro/Am in August. I train in my garage gym in Kentucky and every other week or so I make a trip to Ohio to train at the EliteFTS.com training compound.

For those not familiar with me my best lifts are 1008 squat, 710 bench, 710 deadlift in the 308 weight class.

I've been using AtLarge nutrition products for several years now and was actually a poster boy for them when they first started the company. I'll have to try dig up the ad and post it here for everyone to checkout.

Here is what I did yesterday

DE Squats
Box Squat w/ choked blues - 6 sets of 2 w/485
GHR - 3 sets of 8
Reverse Hyper - 3 sets of 10
KB Shrugs - 3 sets of 15
Pulldown Abs - 3 sets of 15

This is the first week of a 3 week speed-strength phase. After this i'll deload before doing a circa max phase.

chris mason
06-05-2008, 12:08 PM
Great stuff AJ! Your log is now validated.

Chris

Travis Bell
06-05-2008, 12:47 PM
Awesome to have you here AJ!

NASAKYCHAIRMAN
06-05-2008, 01:14 PM
Another fellow Bluegrass lifter:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

Ben Moore
06-05-2008, 03:06 PM
Nice! Good to have you here man.

Lones Green
06-05-2008, 04:28 PM
nice to have you here man!

i still want to make the trip up there to lift!

AJ Roberts
06-05-2008, 05:13 PM
Thanks for the support guys, glad to be here.

Lones just let me know when you want to make the trip, i have the gym set up in my garage right now and will be moving it to a shop in a few weeks. DE Squat is Tues, ME Bench Wed, ME Squat Sat, DE Bench Sunday.

AJ Roberts
06-05-2008, 10:21 PM
6/5 - ME Bench

Reverse Green Band Bench
135x5
225x5
315x5
405x3
495x1
545x1 - 40lb pr

Video -- http://asp.elitefts.com/qa/training-logs.asp?qid=75158&tid=

3 board bench
315x6
365x6
405x6
455x6

KB Snatch - 3 sets of 12

Prone Plank - 2 sets to failure

Hit a huge pr in the reverse band bench tonight despite dropping about 10lbs in the last 24hrs due to a stomach bug.

Travis Bell
06-06-2008, 08:10 AM
haha looks like your dog wanted to spot you there huh? Great work man! Nice PR

jbrin0tk
06-06-2008, 02:07 PM
Yeah, I'm loving the dog just hanging out in the background! Strong work, man!

Lones Green
06-07-2008, 06:25 PM
at least you got a head start on that diet with the stomach bug!

haha, just try to make it positive.

AJ Roberts
06-08-2008, 10:09 PM
haha looks like your dog wanted to spot you there huh? Great work man! Nice PR

Yeah Hulk likes to help out where he can. I am thinking of getting him some single ply gear to try :)


at least you got a head start on that diet with the stomach bug!

haha, just try to make it positive.

Yeah, maybe I'll go 275 at the meet.

AJ Roberts
06-08-2008, 10:12 PM
6/7 ME Lower

Took a trip to Livermore today to handle my training partner C-dub who was competing in the bench press. The event was for charity and had bench press, tire flip and car deadlift.

C-dub weighed in at 172 and opened with a super easy 315. We then jumped to 370 for a PR and again he smoked it. I called for 400 and as the third attempts were due to begin the meet director announced there was going to be a 15 minute break. I guess this is normal around here at local meets but I couldn’t believe it. 45 minutes later the contest resumed. C-dub cramped up half way through his lifts shoot both legs out straight. Crazy thing is he continued to try and push it up and almost locked that sucker out.

After the bench was the tire flip. I didn’t plan on doing anything at this meet apart from help my training partner but somehow I got talked into flipping the tire. This thing weight about 700lbs and I managed to flip it 6 times, which was good enough for second place. I planned to do some accessories when I got home but my posterior chain was pretty shot so I decided against it.

Despite the break in the bench, overall this was an awesome meet and I had a lot of fun. I got to meet a bunch of the local lifters and pick up 1 maybe 2 more training partners.

6/8 DE Upper

Speed Bench w/ Dbl mini's - 6 sets of 3 with 225
Rack Lock outs w/Dbl mini's - 315x3, 365x3, 405x1, 455x1, 475x1, 495x1
Side Raise - 3 sets of 15
Rear Reaise - 3 sets of 15
GHR Sit Ups - 3 sets of 10

Travis Bell
06-08-2008, 10:25 PM
Congrats to your buddy for the PR, I'd have been super pissed bout the break though haha. that is how people get hurt. ah well, what are you going to do right?

Eric Downey
06-08-2008, 10:45 PM
Training partners are the key. They can make a break. Im lucky to have some great ones.

AJ Roberts
06-09-2008, 08:15 AM
Congrats to your buddy for the PR, I'd have been super pissed bout the break though haha. that is how people get hurt. ah well, what are you going to do right?

The best part was when the annoucer said we are going to get started with the third attempts in about 5 mins so those of you who need to warm up should go ahead and get started.


Training partners are the key. They can make a break. Im lucky to have some great ones.

Totally agree Eric.

Lones Green
06-09-2008, 01:01 PM
i'd like to come up there in august, get a session in, and carpool with you to the pro am. i really want to go, i'd throw you some gas $$$, or i could drive. let me know what you think man.

AJ Roberts
06-10-2008, 09:54 PM
i'd like to come up there in august, get a session in, and carpool with you to the pro am. i really want to go, i'd throw you some gas $$$, or i could drive. let me know what you think man.

Sounds good just let me know. I have a buddy from Washington flying in for the pro/am that I have to pick up wed and then we are heading down thursday as he lifts friday. Your more than welcome to come with us but isn't it a little out of the way to come here first?

AJ Roberts
06-11-2008, 10:01 AM
6/10 - DE Squats

Box Squat w/ choked blues - 6 sets of 2 w/505
GHR - 3 sets of 10
Reverse Hyper - 3 sets of 10
KB Shrugs - 3 sets of 20
Pulldown Abs - 3 sets of 15

Weight moved a lot faster this week than last so everything seems to be going in the right direction. One more week then i'll deload before my circa-max phase.

Lones Green
06-11-2008, 12:39 PM
nice workout AJ...i'm still thinking about when the best time for me to come up would be!

AJ Roberts
06-13-2008, 12:57 PM
6/12 - ME Bench

Shirt Bench
405 1x3
455 1x3
495 1x3
545 2x1
585 2x1

4 board bench
405x6
455x6
495x6

Video - http://asp.elitefts.com/qa/training-logs.asp?qid=75612&tid=

Chain Side Raise - 3 sets 12

Seated Face Pulls - 3 sets 15

Used my metal pro shirt tonight which is now a little on the loose side since I have dropped weight. This was the first time in 2 months I have put a shirt on so worked up to ~80% for a couple of singles and called it good.

chris mason
06-13-2008, 09:40 PM
AJ, I forget if I asked you. Are you coming to the Pro-Am in August?

AJ Roberts
06-13-2008, 10:20 PM
I'll be there, i think i lift sunday but I have a lifter going friday so will be there thurs.

chris mason
06-13-2008, 10:54 PM
I'll be there, i think i lift sunday but I have a lifter going friday so will be there thurs.


Awesome! I look forward to seeing you!

AJ Roberts
06-14-2008, 08:39 PM
Rach Pulls w/ quad mini's
135x5
225x3
315x3
405x1
495x1
585x1
675x0
675x0

Barbell Rows - 5 sets of 6

Mikesell Pullthroughs w/Green Band - 3 set of 10

Reverse Hyper - 3 sets of 10

Reverse Grip Barbell Curl - 3 sets of 15

****ty day, enough said.

jbrin0tk
06-14-2008, 09:25 PM
Haha, your crappy day looks like a good one to me! Quick question, what is a mikesell pullthrough? I'm familiar with the "regular" ones. Also, how do you quad a mini band? I know how to double them, but have never tried (nor would I have any idea how) to quad one. Thanks, man, I appreciate it!

bigmoney
06-14-2008, 10:18 PM
sucks about those misses on the rack DL AJ. But lets be real here: quaded minis is ALOT of tension!

Lones Green
06-15-2008, 10:32 AM
my eyes would have popped if i messed around with that much weight and tension on rack pulls. maybe when i get up there you can teach me how to keep my eyes in my head.

AJ Roberts
06-15-2008, 07:16 PM
Haha, your crappy day looks like a good one to me! Quick question, what is a mikesell pullthrough? I'm familiar with the "regular" ones. Also, how do you quad a mini band? I know how to double them, but have never tried (nor would I have any idea how) to quad one. Thanks, man, I appreciate it!

To do a mikesell pullthrough you set the band up like you would a regular pullthrough but then you put it over your head like you would a goodmorning.

To quad the mini's you just fold them twice and loop them under the rack.

I'll shoot a video of both this week and post it up.


sucks about those misses on the rack DL AJ. But lets be real here: quaded minis is ALOT of tension!

Agreed but i have hit the weight before.


my eyes would have popped if i messed around with that much weight and tension on rack pulls. maybe when i get up there you can teach me how to keep my eyes in my head.

I've blown my eyes out pretty bad deadlifting a few times but usually my nose blows before the eyes go.

AJ Roberts
06-15-2008, 07:16 PM
DE Bench

Speed Bench w/ Dbl mini's
135 1x3
185 1x3
225 1x3
245 6x3

Rack Lock outs (pin 15)
405x1
495x1
545x1

KB Front Raise - 6x10-12

Purple band pull aparts - 4x8

Did what I needed to do today. Was in and out in less than 45 mins.

jbrin0tk
06-15-2008, 07:54 PM
Thanks, AJ, for the videos you'll be posting!

AJ Roberts
06-19-2008, 09:32 PM
I am not used to the humidity here in kentucky and it is freaking killing me. I am struggling to recover so decided to deload tues and just did some accessory work. Was back at it tonight.

Floor Press
135 + 1 chain per side x5
135 + 2 chain per side x5
135 + 3 chain per side x5
135 + 4 chain per side x5
135 + 5 chain per side x3
225 + 5 chain per side x1
315 + 5 chain per side x1
275 + 5 chain per side x3

JM Press - 4 sets of 8

Face Pulls - 3 sets of 15

Band Pull Aparts - 3 sets 10-12

Piston Press - 100 reps

Somethings up with my right rear delt. It has been hurting for a while now and tonight i was in a lot of pain while pressing. I wanted to work up heavier but 315 was all i could handle. I am going to try find an ART guy here in town to tear into it as the foam roll doesn't seem to be doing the trick.

I'll get those videos I promised up this weekend. I have been swamped at work and haven't had a chance to get them done.

john bernor
06-21-2008, 01:21 AM
super strong work aj,,God bless and i pray you heal up..

AJ Roberts
06-22-2008, 04:38 PM
6/21

Box Squat
145 1x5
235 1x5
325 1x5
415 1x3
505 1x3
Briefs On
595 1x2
685 3x2

Deadlift

135 + 5 Chains per side 1x1
225 + 5 Chains per side 1x1
315 + 5 Chains per side 1x1
405 + 5 Chains per side 1x1
495 + 5 Chains per side 3x1

GH - 4x8

RH - 4x10

Mikesell Pullthroughs - 4x10

GH Sit Up - 4x10

I'm still having to walk the weight out as my mono attachment hasn't arrived yet. My briefs are pretty loose right now and the 685 was pretty shaky so decided to just do a few sets there instead of working up.

AJ Roberts
06-22-2008, 04:40 PM
Here are the videos of the Mikesell Pullthroughs and quad mini set up.

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jbrin0tk
06-22-2008, 05:59 PM
Thanks, AJ. Ya know, the more I thought about it, I kind of got the idea that that would be how you would quad a mini band. Thanks, man!

chris mason
06-22-2008, 09:21 PM
Good videos AJ! Shoot me an email or PM and I will have you upload those to the AtLarge video library on Youtube.

Chris

AJ Roberts
07-01-2008, 12:56 PM
Took a 4 day weekend to go visit with some of my wife's family in Chicago. Her aunt and uncle own a townhouse on the lake so we spent the whole time jet skiing, tubing, knee boarding and water skiing. It was a lot of fun and a much needed break from work.

I managed to sneak away Sunday morning to go and train with Eric Stone and his crew. Eric hosted the APF Chicago Summer Bash the day before and so the plan was to squat and bench. Here is what I did...

Squat
155x5
245x5
325x5
415x3
505x3
Briefs on
635x3
725x3
Suit on
815x2
905x1

Being as I haven't been under a mono-lift or in full gear since Nationals and that my bodyweight is just under 280 i was pretty happy with the way things moved today.

Bench - 2 board

135x5
225x5
315x5
405x3
IPF King Presser on
495x3
585x1
675x1
750x1

After talking to Mark Bell I realized that I am spending way too much time out of my gear especially in my bench. I decided to try and learn my King Presser again as this is by far the strongest shirt I own. Today went well and I did what I planned to do.

Huge thanks to Eric, Irv, Jayson, Amy and the others who were lifting. It made a huge difference having you all there. If anyone is in the Chicago area and is serious about lifting I recommend you get a hold of Eric - thestone@chicagopowerlifting.com

AJ Roberts
07-04-2008, 07:25 AM
Foam Box Squat
135 + ~250 chain x5
225 + ~250 chain x2
315 + ~250 chain x2
405 + ~250 chain x2
455 + ~250 chain x2
505 + ~250 chain 3x2

Deadlift
315 + quad mini's 6x1

45 Back Raise - 2 sets 15

Pulldown Abs - 2 sets 15

Pendulum Reverse Hyper - 3 sets 8

RYAN RIGDON
07-04-2008, 08:44 AM
Nice To See You Post Here As Well Aj. Speaking Of The Heat I Think You Were Having Trouble With. Add Another Galloon Of Fluids In Your Diet.

AJ Roberts
07-06-2008, 06:59 PM
Floor Press - 45% + 5 Chains per side 9x3

Elbows Out KB Extensions - 6x8

Band Pull Apart - 4x15

Pull Ups - 4x5

Side Bends- 4x20

THE BRUTE
07-10-2008, 06:03 PM
good work bro!
TB

AJ Roberts
07-11-2008, 08:23 PM
7/10 - Squat/Dead @ Cold Iron

Reverse Mini Band Foam Box Squat
255x2
345x2
435x2
525x2
Briefs on
615x2
705x2
Suit on straps down
795x1
845x1
885x1

Deadlift off 100lb plate
315x1
365x1
405x1
455x1
495x1
545x1
585x1

45 Back Raise - 2 sets 15

Chest Supported Row - 4 sets 8

Pulldown Abs - 2 sets 15

Swing Hyper - 3 sets 8

Another good session. I'll be visiting Westside next week so will try get some video and pics and post up.

AJ Roberts
07-13-2008, 09:49 PM
7/13 - DE Bench

Bench w/minis
185 3x3
205 3x3
225 3x3

4 board
315x6
365x6
405x6
455x3
495x3

1 Arm Pushdown - 3 sets 12-15

KB Front Raise - 3 sets 8

Overhead Extensions - 4 sets 10-15

KB High Pull - 3 sets 8

CSR - 4 sets 6

Seated Face Pull - 2 sets 20-30

Lots of volume today. I did all this in less than an hour. Just moved from exercise to exercise with little rest.

RYAN RIGDON
07-14-2008, 04:10 PM
NICE WORK AJ KEEP IT UP :thumbup:

AJ Roberts
07-16-2008, 08:23 PM
7/16 - ME Bench

Shirt Bench - up to 675x1 off 2 board

Lying Barbell Tricep Extensions - 5 sets 8

Seated Front Raise - 3 sets 8

DB Hammer Curls - 3 sets 20

Plan was to work up to 725 off a 1 board but nothing felt right in the shirt today and my bicep was killing me so decided to call it good at 675. I was looking back at my bench press progress over the last year and a half and realized that I have added 110lbs to my raw bench but only 5lbs to my shirted bench. Now that's a carry over!

AJ Roberts
07-23-2008, 12:43 PM
7/18

Cambered Bar Foam Box Squat
1 plate + 2 chains x2
1 plate + 3 chains x2
1 plate + 4 chains x2
2 plates + 2 chains x2
3 plates + 2 chains x2
4 plates + 2 chains x2
5 plates + 2 chains x2
6 plates + 2 chains x2
7 plates + 2 chains 3x2

Speed Pulls
225 + 2 minis 1 green 2x1
275 + 2 minis 1 green 2x1
315 + 2 minis 1 green 2x1
365 + 2 minis 2x1

Face Pull 3x10-15

Chuck V Row 3x10-15

Lat Row 3x10-15

Side Bends 3x10-15

Hoff handed me my ass in the squat today. I have never used the original giant cambered bar and boy is this thing a bitch. It really teaches you to stay tight and to squeeze through the lift.

7/19
Indian club shoulder work x a lot

Louie showed me a bunch of movements with the Indian clubs. My shoulders were so blown up after this that i couldn't lift my arms. For anyone who has and shoulder issues I would highly recommend looking into investing is a pair of these. I plan to get some for myself and my athletes.

7/20

Chaotic Bench w/kettlebells 4 sets 5-10

Speed Bench
135 1x3
185 1x3
225 1x3
275 1x3
315 1x3
365 2x3

Football bar pulldowns 9 sets 10-15

Football bar tricep pushdowns 4 sets 10-12

Easy day today but isn't that what speed day is suppose to be.

7/21

Deadlift
225 + double minis 1x3
315 + double minis 1x3
365 + double minis 1x1
405 + double minis 1x1
455 + double minis 1x1
495 + double minis 1x1
545 + double minis 1x0 - missed at lockout
545 + double minis 1x0 - switch to sumo and got stuck at the same point as conventional

Ultra Wide Sumo Deadlift
315 + double minis 6x1

Strap Reverse Hyper 4 sets 10

Abs

The bands added ~220 at the top so i really shouldn't have missed the 545. My legs are strong enough but i always miss at the last few inches. Louie recommended doing the ultra wides to fix this problem as well as pushing up the reverse hyper work to 4 times a week. I'm going to give it a shot and see how it pans out at the pro/am.

Overall this was an awesome weekend and a much needed kick in the ass. If I can get off work i plan on going back before the pro/am as nothing I have comes close to the environment.

I have a few video's i took which i'll try to get uploaded to the net over the next few days. Right now I am playing catch up at work so my time is thin.

Big thanks to Hoff for arranging all this and to Louie for putting up with me all weekend.

AJ Roberts
07-23-2008, 12:43 PM
7/23 ME Bench

Bench

135 + green band 1x5
185 + green band 1x3
225 + green band 1x1
275 + green band 1x1
315 + green band 1x1
365 + green band 1x1
225 + green band 1x10

Kennelly Press - 4 sets 8

Face Pulls - 6 sets 10-12

Didn't have much time to train today so didn't get to shirt up. This is probably a good thing as i haven't slept much over the past few days and feel like i am running on empty.

Travis Bell
07-23-2008, 03:52 PM
LOL I wish I coulda been there! Dave is one big strong kid hahaha.

whats the "Kennelly Press" though? I'm curious

THE BRUTE
07-25-2008, 12:40 AM
LOL I wish I coulda been there! Dave is one big strong kid hahaha.

whats the "Kennelly Press" though? I'm curious

same here...
TB

AJ Roberts
07-26-2008, 10:20 AM
Kennelly Press is a rolling dumbbell tricep extension. I had never seen them before i saw him doing them and hence the name

AJ Roberts
07-26-2008, 10:23 AM
7/24 - DE Squat

Not a good day at all. You can read the story here Training Log (http://asp.elitefts.com/qa/training-logs.asp?qid=77926&tid=)

Probably be heading back to Westside friday to squat. Need to get some good work in before the pro/am.

AJ Roberts
08-02-2008, 10:56 PM
1st week of Circa max

Foam Box Squat

155 + blue, green, purple 1x2
245 + blue, green, purple 1x2
335 + blue, green, purple 1x2
425 + blue, green, purple 1x2
515 + blue, green, purple 1x1
605 + blue, green, purple 1x1

Deadlift
255 1x1
345 1x1
435 1x1
525 1x1
615 1x1

Swing Hyper - 4x10

Chuck V Row - 3x12-15

Side Bends - 2x20

Band tension was over 1000 at the top, felt very comfortable under this weight. Next week will work up heavier. Deads moved fast just like they should. Bodyweight is 283-285, will be pushing it up these last few weeks.

Travis Bell
08-03-2008, 12:01 PM
Westside is where its at. Squatting with Greg will get anyone in shape

AJ Roberts
08-06-2008, 02:42 PM
Westside is where its at. Squatting with Greg will get anyone in shape

I've been squatting with Hoff in the afternoon but i gotta agree Westside is the place to be!

AJ Roberts
08-06-2008, 02:44 PM
Sundays DE Bench - http://asp.elitefts.com/qa/training-logs.asp?qid=78521&tid=

8/6 - ME Bench

2 Board Bench
135 + purple 1x5
185 + purple 1x5
225 + purple 1x3
275 + purple 1x3
315 + purple 1x1
365 + purple 1x1
405 + purple 1x1
455 + purple 1x1
495 + purple 1x1

Tate Press - 4x8

Face Pulls - 4x15

495 + purples is a huge pr! My previous best off the 2 board with straight weight is 500 and the purples added 100+ at the top so i'm pretty pumped about this. Going to throw the shirt on Sunday and figure out an opener.

AJ Roberts
08-09-2008, 11:08 AM
Circa max - week 2

Foam Box Squat

155 + blue, green, purple 1x2
245 + blue, green, purple 1x2
335 + blue, green, purple 1x2
425 + blue, green, purple 1x2
515 + blue, green, purple 1x1
605 + blue, green, purple 1x1
635 + blue, green, purple 1x1

Deadlift
315 1x1
405 1x1
495 4x1

Swing Hyper - 2x8

Side Bends 2x20

Thought i was going to work up heavier but Louie said to stop at the 635 as it looked solid and there was no need to go heavier this close to a meet as that was a 25lb pr. Bodyweight was 290 today.

Lones Green
08-09-2008, 11:12 AM
those squats are huge, man. that band tension alone would make a woman out of me! i'm excited to see the big numbers you are going to put up at the pro am. i'd still like to train with you but gas is just outrageous right now. its costing me $75ish in gas every other week to travel 6 hours total to train at cell block gym with brent tracey.

AJ Roberts
08-14-2008, 01:48 PM
I can't wait for the pro/am i am going in stronger than i have ever been before.

AJ Roberts
09-02-2008, 06:29 AM
Slept like crap which is normal for me the night before a meet. My mind races at 1000 miles per hour normally so I’m pretty much screwed when I have to lift the next day. I’ve tried a lot of different things to fix this but no mater what I usually wake up after about 4 hours of sleep, then I dose on and off in 10 minute intervals. Considering I usually sleep anywhere between 9-10hrs a night this sucks for me.

After hitting up breakfast with David Hoff and Bob Coe we headed over to the meet.

Everything went good in warm ups and it was time to hit the platform

Squats

935 – Smoke show
1015 – Felt like I was sitting back forever, Louie finally gave me the up call but I shifted forward on my toes and couldn’t recover
1015 – same thing as my second

Very disappointed in how my squats went as I expect to go 1050-1075 on my third, I had been training off a 13 inch box at Westside but with the straps up I had difficulty getting down without breaking form so this is something I will have to work on.

Bench
705 – Easy opener but something didn’t feel right in my right arm so only took a small jump
725 – Got caught off guard as the weight moved faster than I did and I bobbled at the lock out before it start to drift away from me. Again something didn’t feel right in my right arm but if I wanted to go for 2500 I knew I need at least 750 to give myself a shot so I decided to jump instead of taking the weight again
750 – Slammed this into the uprights

I had only used my shirt once before the meet and I was just not ready. I thought I could get away with it and clearly my technique was off. When I took the shirt off I had a lot of pain in my right elbow, not sure what I have done but it’s still pretty beat up and I can’t straighten it out, hopefully it will be ok after a few days rest.

At this point of the meet I was pretty much mentally drained but knew I had to finish. I stuck to my plan on the deadlifts but just like the other lifts it was not my day.

705 – Easy
740 – Locked out and was given the down command but received two reds from the side judges. I assumed it was for not locking my knees although I thought I was locked out and after watching the video I have no idea why I got the reds. I asked Louie and he thought it was a good lift as well, but in all fairness the judging was spot on all day and so if they say it was no good then there must have been something.

740 – I had nothing left for this and stalled at lock out.

So a 2345 total in my first pro meet and a 3rd place finish in my weight class. Not at all the day I wanted but sometimes things just don’t go your way. I did have a lot of fun the whole weekend and got to see some incredible lifting. Chuck Fought and Matt Wenning were off the freaking charts. David Hoff turned around and benched 780 and pulled 800 for a 2510 total at only 20 years of age. Crazy thing is he missed he 2nd and 3rd squats. Once he puts this all together he will go 2600 at 275 with room to spare.

Hugh thanks to EliteFTS for all the support they give, Atlarge Nutrition for all their help, Rich T Baggins for handling me, my training partners, Louie Simmons and everyone at Westside, and last but not least to my wife for putting up with my insane passion for all of this. Without all of you I wouldn’t be able to do any of this.

video - http://asp.elitefts.com/qa/training-logs.asp?qid=79656&tid=157

AJ Roberts
09-02-2008, 06:30 AM
Last week I didn't do anything but some slow steady state cardio everyday as my body was completely trashed after the pro/am. My forearms are still messed up and I can not squeeze a bar with out sever pain. I am hoping I don't have a stress fracture and can't really afford an xray so for now i'll do what I can and try to avoid aggravating them any more. Hopefully it will heal on it's own.

8/31 - Bench
DB Flat Bench - 3x15
DB Incline Bench - 3x20
DB Flys - 3x15-20
CG Bench - 3x12
Seated Cable Flys - 3x20

Decided to gay it up today as I can't push anything heavy right now. I got this workout done in less than 45 minutes and was so blown up that I couldn't take my shirt off when I was done. I also felt like I needed to shave my hole body and pose in front of the mirror but i'll leave that for Justin and Shelby.

9/1 - ME Squat

Seated Goodmorning -
bar x10
75 x5
145 x5
165 x5
235 x5
285 x3
325 x1
375 x1


Glute Ham Raise - 2x10
Reverse Hyper (Short strap) - 2x10
Side Bends w/blue band - 3x10 ea

Had a good little crew working out today in my garage. Did what felt like a billizillon sets to get to the 375 and although it was easy called it a day as my back was freaking pumped.

I am still waiting for the shop to get finished to move the gym into but they ran into a few problems and have got way behind. I have been scouting out some local warehouses and may just have to bite the bullet and jump in head first. I need to run some numbers and see what I can afford but it was crowded with just 3 people today so if I want the group to grow something needs to be done.

I am not sure when my next meet will be, probably the jan pro/am, but one thing I do know is that I will be lifting at 275.

Travis Bell
09-02-2008, 06:34 AM
Ice those forearms bud. In the past I have gotten tendionitis from pulling my wrist wraps too tight. Could be what happened at the proam

Travis Bell
09-02-2008, 06:36 AM
also, NO ibuprofen pre workout. Post workout is fine, but if you can't feel how they are hurting during the workout you won't know when to dial it back. It'll take a few weeks

AJ Roberts
09-09-2008, 06:48 AM
9/6 DE Squat

Box Squat
145 + 4 chains 2x2
235 + 4 chains 2x2
325 + 4 chains 2x2
415 + 4 chains 2x2
505 + 4 chains 3x2

Glute Ham Raise 3x10

Reverse Hyper 3x10

Glute Ham Sit Up 3x10

Foam Roll

Stretch

Didn't bench Wednesday just did a few accessories for the tri's and upper back. Finally got the mono attachments hooked up at home now and worked up to 505 with 4 chains per side for 3 easy sets of 2 but had to call it a day as my forearms couldn't take anymore.

I have been following Shelby's diet as well as walking twice a day since the meet and my bodyweight is down to 281. I'll have to hook up with Jim to get some new gear but it don't think competing at 275 is going to make too much of a difference for me. If anything I should be better conditioned which may help me finish the meet with a big deadlift.

9/8 DE Upper

Incline DB Bench - 4 x 10-15
EZ Bar Extensions - 6 x 12-15
High Pull from hang clean position - 4 x 10
DB Row - 3 x 10

Still avoiding any straight bar presses but the forearms felt better today than last week. I'll give it a least another week before I try any regular benching. Spoke with Louie about it and he pretty much said to do what I've been doing.

9/9 ME Lower

Rack Pull (mid shin)
135 + 3 chains 1x3
225 + 3 chains 1x3
315 + 3 chains 1x3
405 + 3 chains 1x3
495 + 3 chains 1x1
585 + 3 chains 1x1

Side Bends w/blue band - 3x10 ea

Zero energy tonight. Right now I am the only one at work which means i'm doing 3 peoples job. It's only for a few days but i was exhausted when all was said and done today. I'll hit some accessories in the am before work.

Lones Green
09-09-2008, 10:21 AM
those seated GM's are killer. even doing them with 225 i get a low back pump.

AJ Roberts
09-13-2008, 08:15 PM
those seated GM's are killer. even doing them with 225 i get a low back pump.

Yeah it was my first time doing these and i had a pretty crazy back pump for a few days.

AJ Roberts
09-13-2008, 08:16 PM
Had to push back yesterdays training as my wife's grandfather passed away so i had to get up a 3am on Friday to take her to the airport as it is a 2 hour drive one way. She flew into Texas before heading back to Cali and so we were worried they may cancel her flight. Luckily though her flights were early enough that she was in and out of Houston before they closed the airport down at noon. I had planned to just train after work like normal but I could barely function. I usually shoot for about 9 hrs a night so only get 4 kinda was a huge shock to the body. Anyways here is what i did today...

Foam Roll

SSB Box Squat
155 + 4 chains 1x2
245 + 4 chains 1x2
335 + 4 chains 1x2
425 + 4 chains 1x2
515 + 4 chains 2x2
565 + 4 chains 2x2

Reverse Hypers -3x10

Side Bends -2x20

Switched from the straight bar to the safety squat bar to try and take some pressure of the forearms which seemed to help. Didn't worry about the difference in the bar and just did the weight I had in my head - 5 plates plus a quarter. Not sure if I'll be able to get in my dynamic work next week as I'll be in Stamford, CT at a seminar. If I can sneak away I may try to get over to Southside Barbell Club like I did a few years back when I was in that neck of the woods.

Lones Green
09-13-2008, 08:19 PM
Had to push back yesterdays training as my wife's grandfather passed away so i had to get up a 3am on Friday to take her to the airport as it is a 2 hour drive one way. She flew into Texas before heading back to Cali and so we were worried they may cancel her flight. Luckily though her flights were early enough that she was in and out of Houston before they closed the airport down at noon. I had planned to just train after work like normal but I could barely function. I usually shoot for about 9 hrs a night so only get 4 kinda was a huge shock to the body. Anyways here is what i did today...

Foam Roll

SSB Box Squat
155 + 4 chains 1x2
245 + 4 chains 1x2
335 + 4 chains 1x2
425 + 4 chains 1x2
515 + 4 chains 2x2
565 + 4 chains 2x2

Reverse Hypers -3x10

Side Bends -2x20

Switched from the straight bar to the safety squat bar to try and take some pressure of the forearms which seemed to help. Didn't worry about the difference in the bar and just did the weight I had in my head - 5 plates plus a quarter. Not sure if I'll be able to get in my dynamic work next week as I'll be in Stamford, CT at a seminar. If I can sneak away I may try to get over to Southside Barbell Club like I did a few years back when I was in that neck of the woods.

great work, and i'm sorry to hear about your wife's grandfather.