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Butcher
08-19-2008, 10:35 AM
I have been training for 2 years now, actually tommorrow (28Jul08) marks 2 years to the day from my first day in the gym. I am a 27 year old male, 5'9" and about 185-190. Since the beggining of 2008 I have been training with the Westside template. Before I made the decision to become a powerlifter, my training, although hardcore and serious, lacked focus. I didnt have a sport to apply my strength and conditioning to. Now that I do, training has become very focused. I have my goals and everyday in the gym brings me closer to those goals. I have never competed in a PL meet, but am 8 months out from my first one.

My training split is Monday, Wednesday, Friday. Dynamic effort upper, max effort lower, max effort upper, dynamic effort lower. I simply rotate those through in order so my training week is actually 9 days long. I have only been doing this for 3 weeks, before that it was 2 on, 1 off, 2 on, 1 off. I will stick to this for a few months to access the results. Conditioning, yoke (neck & traps), and grip/forearm work will be put in at my convinience.

I am currently in the Ohio National Gaurd and stationed in Kuwait. My job is convoy security throughout Iraq. When Im up north getting to a computer is very low on my priority list. I will catch up on the general details of my training when I am back in Kuwait.

I welcome any and all critisism in this journal. If you think I am doing something wrong or just curious why I am doing something the way I am, just say something. Your not going to hurt my feelings!

Heres a list of some of my PRs

Squat
15Jun08 215+chains Front Squat
21Jun08 325 Free Squat wide stance
27Jun08 325Parrellel Box Squat wide stance
3Jul08 235+chains Front Squat
14Jul08 345Free Squat wide stance

Bench Press
23Jun08 215 Flat Bench
29Jun08 185 Illegal Bench 3x
7Jul08 225 Decline Bench
16Jul08 195 2 Board Press 4x
26Jul08 195 Illegal Bench 3x

Deadlift
31Mar08 315 Conventional
11Apr08 335 Conventional
18Apr08 335 Sumo
23Jul08 345 Conventional

Right now my total is sitting at 910. My goals are to put 10 pounds on my flat bench every 5 weeks, 5 pounds on my squat every 3 weeks, and 10 pounds on my deadlift every 6 weeks.

Butcher
08-19-2008, 10:37 AM
26Jul08
ME Upper
2x10-12 External Rotations elbow low
ME Illegal Bench 3x 195 PR
3x5 Flat Bench 180
4x3 Chinups
4x15 Miniband Pullaparts
2x10-12 External Rotations elbow low
Warmup-jumping jacks and upper ADRMD*
I decided to work accessory sets in between ME sets. This cut training time down to 50 min, compared to an average ME Upper time of 75 minutes. Timed from the first ext. rot. to the last. I warmed up on the lat pulldown then,
45x10
cux3
65x8
cux3
95x8 w/ wrist wraps
cux3
115x6
cux3
135x5
mbpa x15
155x3
mbpa x15
175x3 w/ handoff
mbpa x15
195x3 (5 pound PR)
mbpa x15
The very last chinup rep was a real strainer. I dont feel this method had any bad affects on any exercise. 195 felt like I could have done 5 more pounds, but I didnt feel like missing a rep. Flat bench I did the first set with pinky on the power ring. Second and third index finger on the power ring. I felt index finger on the ring was better because I could get my upper arms out more. I had a handoff on the 3rd set. Yesterday I was feeling like ****, physically and emotionally and decided to put the gym off a day. A good idea, I'm glad I had time to spare in my scheule.

*ADRMD=Active Dynamic Range of Motion Drills

Butcher
08-19-2008, 10:39 AM
28Jul08
DE Lower
10x2 DE Squats 50% 170+Mini Monster bands 1 min rest
3x3 Sumo Deads 275+chains/275+chains/285+chains
4x6 Hanging Leg Raises
warmup- 5 min bike and lower ADRMD
I bashed my knee pretty good today and a few hours later it started to stiffen up. I used the bike to determine if I should squat today. It got it warmed up and good. No discomfort at all. 45x5 95x4 135x4 155x2 then belted up for my worksets. It went pretty good. At one point I lost my tightness and had the the bar slide down my back. Not good. 135 and 225 warmup, no belt. Belt for worksets. I used a DOH grip on the first set only. On the second set I tried bringing my feet into 6" from the plates. This didnt cause any negative affects. I also didnt point my feet out as far. I meant to do 5 sets of hanging leg raises, but form was really suffering on the fourth set. DE squats was done on a low box, 2 Reebok steps and a plate.

Butcher
08-19-2008, 10:40 AM
30Jul08
DE Upper
2x10 YTWL 5
8x3 DE Bench 60% 125 1 min rest
4x8 Military Press 85/75/75/75
5x1 Chinups 15 sec rest
4QS Halfwaydown Chinups
2x10-12 External Rotations elbow high
warmup-jumping jacks and upper ADRMD
YTWLs sucked. It was pretty humbling. DE bench went fine. I decided on military press as a supplemental lift and shoulders. 45, 65 x8 as a warmup. Then 85. 85 was too heavy to start with so I dropped it to 75 for the last three sets. Grip was index finger on the rings, bringing it to my upper chest. The last 2 chinups were pretty damn tough, but I got them. Halfwaydown chinups was 2, 2, 2 and 1. DE bench warmup was 45 and then 20 pound jumps, rotating grips.

Butcher
08-19-2008, 10:41 AM
1Aug08
ME Lower
Parrellel Box Squat
3x5 Good Morning (shoulder width stance) 165/165/185
3x8 Pulldown Abs 100
3x15 Back Extensions 50
warmup-jumping jacks and lower ADRMD
45x8
95x8
135x8
185x5
225x5 w/belt
275x2
305x1
330x1
345x1
335x1
325x1
My PR was 325, from just over a month ago. On one of my maximal attempts I noticed my right knee coming inwards. Good mornings were done at 95 and 145 then 165 working wheight. This was still light so I used short rests. 185 on the third set. Pulldown abs went well. Real heavy. On the back extensions 50 was too heavy. The DB was held to my upper chest as always before. I only got 9 reps on the third set. 40 pounds next week.

Butcher
08-19-2008, 10:41 AM
4Aug08
2x10-12 External Rotations elbow low
Flat Bench
5x3 Chinups
5x15 Miniband Pullaparts
1x4 Flat Bench 185
2x10-12 External Rotations elbow low
warmup-jumping jacks and upper ADRMD
I didnt work accessory sets into my max effort sets since flat bench is so important to me. Index finger on power ring.
45x10
65x10
95x8
115x8 w/wrist wraps
135x5
155x4
175x3
195x1
220x1 w/handoff
225x1
230x0
205x2
My spotter at 220 couldnt keep his hands off the bar. I dont know if he helped or not. I cant count this as a PR. I will repeat this next week. Its really my fault, I had him spot for 220, 225 and 230. 205x2 was with a different spotter. Since this bench was the only on in the gym I decided not to be a dick and did my accessorry work. Chinups I warmed up on the assisted chinup machine. 2.5 reps on the 3rd set and 4th set, 2 reps on last set. No big deal, I will do 3x3 next week. Ive made it a while without a snag. Pullaparts were fine. I planned on 3x5 flat bench at 185, did 1x4 and called it a day.

Supplements- used up both creatine and beta-analine. I wont bother with more for a while.

Butcher
08-19-2008, 10:43 AM
6Aug08
DE Lower
8x2 DE Squats 55% 190+mini monster bands 1 min rest
3x3 Sumo Deads 285/285/295 w/chains
3x20 Pulldown Abs 75
warmup-Lower ADRMD
This is the end of my intoductory band cycle. It wasnt as bad as I thought it was going to be so I will use light bands for the next 3 weeks. A low box was used, 2 reebok steps and a plate. 45x2, 95x2, 95x2, 135x2, 135x2 warmup, all beltless. These worksets really got my pulse going. Sumo dead warmup was 135x3, 185x3, then 225x3 with a belt. My abs werent feeling very strong. A DOH grip on the first 2 sets, the 3rd set reverse grip at 295. Pulldown abs I did with 60 on the first set, 75 on the last two, using a tricep rope.

Butcher
08-19-2008, 10:44 AM
9Aug08
DE Upper
2x8 YTWL 5
8x3 DE Bench 60% 125 1 min rest
4x8 Military Press 75/75/75/80
5x1 Chinups 10 sec rest
4QS Halfway Down Chinups
2x10-12 External Rotation elbow high
Warmup-Jumping jacks and upper ADRMD
DE bench warmup was 45, 65, 85, 115 rotating grips with each weight. Not bad, had a bit of trouble staying focused. Wrist wraps for wide grip. Military press warmup was 45 and 65. Pinky on the power ring and bringing the bar to my upper chest. 80 for the fourth set. Chinups went good. Warmup on the lat pulldown. 5 seconds next week, then taking a crack at 5 straight chinups. Halfway down chinups were 4,3,2 and 2. Ive never gotton 4 on these before.

Butcher
08-19-2008, 10:45 AM
12Aup08
ME Lower
Free Squat (wide stance)
3x5 Good Mornings (shoulder width stance) 185/185/205
warmup-Lower ADRMD
I was a bit short on time so I decided to do accessory work later.
45x10
95x10
135x6
185x5
225x5 w/belt
275x2
315x1
335x1
325x1
315x1
At the first 315 it went up kind of slow. I did 335 rather than make a PR jump. 335 was a real struggle as was the next 2 attempts. Its been a week since I stopped using creatine and beta-analine. I had plenty of sleep and food. Im not dissapointed in no PR, I still busted my ass. GM's were good, short rest periods and 205 on the last set.

Butcher
08-19-2008, 10:46 AM
14Aug08
ME Upper
2x10-12 External Rotations elbow low
Flat Bench
3x3 Chinups
3x15 Miniband Pullaparts
2x10-12 External Rotations elbow low
Warmup-jumping jacks and upper ADRMD
Grip on bench, index finger on power ring.
45x10
65x10
85x8
115x6 w/wraps
135x4
155x3
175x2
185x1
205x1
225x1 w/handoff
215x0
205x0
Finally 225! 205 went up easier than expected. 225 was a lot of straining. I read an article once about blowing your emotional load on a landmark PR and I think thats what happened today. Thats probably why I missed 215 and 205. I meant to do 3x5 flat bench at 185 and missed the first rep and didnt even bother with bench afterwards. Warm up of lat pulldowns and then chinups. Completed with a lot of difficulty. I meant to do 6 sets of pullaparts and decided 3 sets was enough. Depending how I feel next week I might deload ME bench, but will see.

This DE bench cycle saw some changes. A 6 day training week became 9, flat bench was used as a supplemental exercise and instead of touching DE bench reps to my chest I caught the bar 1"-3" above. I am also feeling I have found a good leg drive position. I really dont feel the 9 day week or DE bench style had a significant impact on bench progress. The last 2 ME flat bench workouts saw a 10 pound jump and I felt I still had 5 more pounds. Not this time. Flat bench as a supplemental, I like the idea, but not every week. The leg drive position I have been using is legs comftrably spread with shins perpendicular to the floor, as compared to the older method of legs spread 45-60 degrees and ankles in front of knees. Also, Ive stopped using creatine and beta-analine for almost 2 weeks.

Butcher
08-19-2008, 10:47 AM
For the year of 2008 I have added about 105 pounds to my squat, 60 pounds to my bench and 50 pounds to my deadlift. I think speed is what is holding back my deadlift progress.

Butcher
08-26-2008, 07:11 PM
20Aug08
DE Lower
12x2 DE Squats 175+light bands 1 min rest
6x1 Speed Deads Conv 225/205 1 min rest
A1 2x20 DB Side Bends 55
A2 2x20 Pulldown Abs 70
warmup-Lower ADRMD
Once again I allowed being back at Arifjan to screw me all up. A low box was used on squats. I was supposed to squat with 155/45% but did the math wrong and used 175 instead. Im glad I used the mini monster bands prior to this. I was feeling slow, especially off the box. Going into the seventh set I tore the ass out of my shorts while wearing no underwear. No problem, I had a pair of boxers in my bag I could throw on under my shorts. They have been there half a year and apparently in the last week or two I took them out. It ended up being a 15-20 minute interuption. Kind of funny now that its done. DE squat warm up was 45x2, 95x2, 135,2, 155x2, beltless. Speed dead warmup was 135x2, 185x2 beltless. I did the first 2 sets at 225 and decided it was too slow so did 205 for the next 4 sets. I felt pretty slow on the bottom. I think doing these from a deficiet or with a snatch grip would help me out. Ab work was fine, used no rest. I dont know how I did it, but I aggravated my left wrist from squatting.

Butcher
08-26-2008, 07:19 PM
22Aug08
8x3 DE Bench 60% 135 1 min rest
1x3 DE Bench 70% 155
4x8 Military Press 80/80/80/85
5x1 Chinups 5 sec rest
4QS Halfwaydown Chinups
2x8 YTWL 5
warmup-Upper ADRMD
I went back to touching the bar to my chest for DE bench. 45, 65, 95, and 115 as a warmup. As usuall with a new DE bench weight, it kicked my ass. Looking back, I dont think I was trying to pull the bar apart at all. Military press was done pinky on the ring. 45 and 65 as a warmup. Rest was kept short. 85 on the last set. Warmup for chinups was done on the assisted chinup machine. I only got and and a half reps. I will just repeat this next week. Halfway down chinups were 2, 2, 1, 2. YTWLs to finish up. After the workout I was feeling a little shaky, like my blood sugar was low. I got off the road and went straight to the gym. It had been about 6 hours without real food. This may be why I wasnt feeling very strong throughout the workout.

Butcher
08-26-2008, 07:33 PM
23Aug08
ME Lower
Sumo Deadlift
3x5 Good Morning (shoulder width stance) 205/205/225
A1 3x15 Back Extensions 40
A2 3x8 Pulldown Abs 105
Fat Bar Rack Pulls
warmup-jumping jacks and lower ADRMD
135x3
185x3
225x3
275x2
315x1 w/belt
340x0 w/reverse grip
340x0
325x0
Pretty damn disappointed today. All 3 failed lifts got a few inches off the ground and then stalled. I guess Im getting stronger off the ffloor, but my deadlift still isnt getting stronger. Good mornings were good. 1 to 2 minutes rest. Probably soon I wont be able to make 20 pound jumps. 225 on the last set. 95, 135 and 185 as warmup sets. I thought about not doing back extensions cause it seemed pretty redundant after deads and GMs but decided to do them anyways. This and pulldown abs really kicked my ass. The gym had a fat bar so I decided to try it out. I was only pulling 4-6 inches, focusing only on my grip. 3 reps done normally at 135, then gripped it behind my back at 225, doublee overhand for a 5 second count. I missed the 3rd rep by a second.

Deadlift Training Critique-My deadlift is soon going to be less than my squat. The first thing I think of is deadlift speed. I just added in speed deads. I havent done reverse hypers off the back of an incline bench since the beggining of July, and I will go back to these. All the deads I did on DE lower day with chains I feel made me a bit stronger off the floor, as missed deadlifts before couldnt even come off the floor. I think on my warmups I should go to 275 and then make 10 pound jumps. Maybe occasional rack pulls to overload my deadlift, just every month or two.

Butcher
08-27-2008, 06:16 PM
27Aug08
ME Upper (deload)
3x? Tricep Pushdowns
2x3 Chinups
3x15 BO BB Rear Delt Rows 45
warmup-jumping jacks and upper ADRMD
I decided to go ahead and deload bench. Tricep pushdowns were light weight/high rep, nowhere near failure. I planned on 4x3 chinups, but couldnt finish the second set. I am going to go back to doubles. Rear delt rows were fine.

Dave Schwab
08-27-2008, 07:01 PM
Welcome Butcher, good to have you here. Looks like a solid training plan, and you're making good progress. If you can stick with a regular training schedule, which is understandably difficult in your situation, I have a feeling your progress is going to blow past what your goals are. BTW, I grew up in Stark County, pretty familiar with Wooster. When does your time overseas end?

Butcher
08-28-2008, 07:33 AM
The current rumor has us going home in December sometime. Im a week away from my two weeks of midtour leave, so really looking foward to the break. Thanks for the encouragement!

Butcher
08-29-2008, 10:51 AM
28Aug08
DE Lower
10x2 DE Squats 50% 170+light bands 1 min rest
6x1 Speed Deads Conv. Snatch Grip 205 1 min rest
A1 3x20 DB Side Bends 55
A2 3x20 Pulldown Abs 75
warmup- jumping jacks and lower ADRMD
Seeing as how yesterday was a back off day I decided to train today also and get back on schedule next week. This was 5 pounds less than last week, due to bad math. It didnt seem near as bad as last week. I squatted down to a low box. Speed deads were good. Grip index finger on the ring. I realized if I think about trying to clean the weight I can put more power into it, even though Im not actually cleaning it. I wanted to do reverse hypers but all the incline benches were being used. Abs was good. Pulldown abs really smoked my grip.

Butcher
08-30-2008, 08:42 PM
7 months till my first powerlifting meet!!!

30Aug08
8x3 DE Bench 60% 135 1 min rest
1x3 DE Bench 70% 155
1x2 DE Bench 80% 180
4x8 Military Press 85/85/85/90
5x1 Chinups 5 sec rest
4QS Halfway Down Chinups
2x10-12 External Rotations elbow high
warmup-jumping jacks and Upper ADRMD
45, 65, 95 and 115 warmups, rotating grips. Todays benching felt pretty good. Wrist wraps for wide grip. 70% felt slow off the chest but fast at lockout. I dont think 70% has ever felt as good as it did today. 80% was of course real slow, the 2nd rep actually was a bit of a struggle. Warmup of 45 and 65 on military press. 85 for the first three sets with about a minutes rest inbetween. 90 on the 4th set. This time I got all my chinups. The 5th one was hell, but I got my chin over the bar. 1x5 next week. Halfway down chinups were 2,2,1 and 1. I have been doing these because my weak point is at the halfway position. Its been 7 weeks and I feel they have barely helped at all. I will replace these with high rep bent over BB rows.

Butcher
09-01-2008, 09:09 PM
1Sep08
ME Lower
Free Squat (wide stance)
3x5 Good Morning 225/225/235
3x8 Pulldown Abs 105
Warmup-none
I squated in my briefs (Inzer power pants) for this, worn the whole time. I also used my Strangulator 2.5m knee wraps for the first time. I wrapped these in a spiral going up and then back down below the knee cap.
45x5
95x5
135x5
185x5
225x5
275x3 w/belt
315x1
365x1 w/wraps
385x1
415x1
I had a lot of trouble pushing my knees out with the briefs on, especially my right knee. It seems like the briefs stop me at a certain point. It also seemed like my knees were being forced foward at the bottom. 365 and 385 went up without much trouble. Its amazing how it doesnt feel as heavy coming out of the hole. 415 took quite a bit of straining though. I had problems getting the bar racked with 415. This is the heaviest weight Ive ever had on my back, and I didnt feel stable trying to get my feet back in. Thankfully there was a spotter to help me out. Good mornings went well. 135 and 185 as a warmup. 225 was feeling pretty heavy. 235 on the last set. There was no way I was feeling like doing back extensions after all this. Pulldown abs went well.

Butcher
09-08-2008, 05:49 PM
6Sep08
ME Upper
2x12 External Rotations elbow low
1 Board Press 3x
5x8 Close Grip Bench Press 95/95/95/95/105+chains
3x2 Chinups
4x15 BO BB Rear Delt Rows 45
2x12 External Rotations elbow low
warmup-jumping jacks and Upper ADRMD
45x10
65x10
85x10
105x5 w/wrist wraps
125x5
145x5
165x3
175x3
Since this was the first time with this exercise I didnt go nuts. Grip was pinky on the power ring. 95 on CGBP was pretty light, short rests between sets. 105 on the last set. I was supposed to do 5x2 chinups but only got one rep on the third set. Other than my attempt at 5 consecutive chinups, I will shelve chinups for a while. Rear delt rows went well.

Butcher
09-10-2008, 07:14 AM
9Sep08
DE Lower
8x2 DE Squats 55% 190+light bands 1 min rest
6x1 Speed Deads conv. 205/185+chains 1 min rest
A1 4x20 DB Side Bends 55
A2 4x20 Pulldown Abs 70
Warmup-jumping jacks and lower ADRMD
During my warmup I realized I had a greater ROM with my left leg than right leg. Interesting cause Ive noticed problems pushing my right knee out at times on squats. 45, 45, 95, 135, 185 x2 warmup, using a low box. Quite an asskicker. I felt slower than before. I think I was getting more tension out of the bands this time. 135, 135, 185 warmup for speed deads. The first 2 sets were at 205+chains but felt too slow so I dropped it to 185.

Butcher
09-10-2008, 12:56 PM
10Sep08
Sled Dragging
Trip 1 25
Trip 2 50
Trip 3 35
Trip 4 25

Each trip was about 300 meters, paced off. Or 1000 feet. Other than one sled sprinting session Ive never dragged the sled. A tire sled on a road. All trips were the same, walking foward with the belt around the waist. This seemed to require just as much effort from my legs as my heart and lungs. 50 pounds is too heavy, except for heavy conditioning purposes. 25 and 35 seem to be good weights under these conditions. About 2-3 minutes rest between trips.

Butcher
09-19-2008, 08:30 PM
15Sep08
DE Upper
2x8 YTWL 5
8x3 DE Bench 60% 135 1 min rest
1x3 DE Bench 70% 155
1x2 DE Bench 80% 180
1x1 DE Bench 90% 200
4x8 Military Press 90/90/90/95
1x2 Chinups
3x15 BO BB Rows 65
2x12 External Rotations elbow high
warmup- Jumping Jacks and Upper ADRMD

45, 65, 85, 105 and 125 as warmup weights, alternating grips. Wide grip was pinky on the power ring due to bench rack width, instead of index finger on the power ring. 70% went up slower than in the past. 80% had me straining hard on the second rep. 90% of course really slow and hard. 45 and 75 warmup on military press. 90 for the first 3 sets, 95 on the fourth. This was hard right from the first set. I still got them all. I felt like I should have done a third warmup set. I planned on 1x5 on chinups and only got 2 whole reps. I think the difficulty of the first rep really discouraged me. I am done with chinups for quite a while. They are not worth the energy and time I put into them. As a powerlifter I need to focus on squat, bench and deadlift. 1 set of fows at 45 then a set at 65. This allowed me real short rests. Grip was supine, with thumbs extended to the rings.

Butcher
09-19-2008, 08:35 PM
19Sep08
ME Lower
Free Squat (wide stance)
3x5 Good Morning (shoulder width stance) 235/235/2445
4x8 Pulldown Abs 105
warmup-Jumping Jacks and Lower ADRMD
Im back off my midtour leave. I didnt train as much as I wanted but oh well, there was other priorities.
45x8
95x8
135x5
185x5
225x5
275x3
315x1 w/belt
350x1
360x1
345x0
325x1
A 15 pound PR and 20 pounds over my progress goals. My spotter told me at 360 my hips came up a bit faster than my chest. 345 I ended up going foward and onto the balls of my feet and couldnt recover. My head also went down. I thought I was done with this, but guess not. 135 and 185 warmups on GMs then 235. 245 on the last set. I will use chains on this exercise next week, resetting the weight a bit. Also on squats I focused on not walking the weight out so far as I tend to do. Just one small step back was all.

Butcher
09-20-2008, 11:54 PM
20Sep08
Gripper Work
1x10 Trainer
2x5 #1
1x3 #1
1x1 #1.5 barely missed with left hand
1x0 #1.5 barely missed with right hand, missed by a lot with left
1x20 Trainer
1x15 Trainer
1x10 Trainer

Extensor Bands
2x15 Green Band
1x10 Yellow Band

Grippers are Captians of Crush, bands are from Irondmind.

Butcher
09-22-2008, 12:22 AM
21Sep08
ME Upper
2 Board Press 4x
3x8 Floor Press 105+chains
4x10 1 Arm Rows 40
5x15 BO BB Rear Delt Rows 45
2x12 External Rotations elbow high
warmup-Jumping Jacks and Upper ADRMD
I scrapped external rotations in favor of grabbing a bench while I could since the gym was so crowded.
45x8
65x8
95x8 w/wrist wraps
115x8
135x6
155x4
175x4
200x4
205x4
Since I got a 5 pound PR followed by a 10 pound PR Im pretty happy with it. Grip was index finger on the ring. The last time I did floor presses with chains it was close grip, 5x6 and I got to 135 before stalling. I meant to do 5x8 today, but 3 sets and I had enough. 65 and 95 were my warmups. This time grip was pinky on the power ring. I dont know why this kicked my ass so much. I will reset with 95 pounds and progress up from there. 25 and 35 as warmups for 1 arm rows, then 40. I'll use rear delt rows one more week.

Butcher
10-01-2008, 02:55 AM
22Sep08
Deadlift Training Critique
Continueing from my 23Aug08 deadlift training critique, I remember reading/seeing in videos where lifters with stalled deadlifts were able to overcome it with extra lat training. Yesterdays 4x10 1 arm rows with 40 pounds wasnt exactly easy. Even if this doesnt work for deadlifts I defianetly need stronger lats. My plan for lat training is heavy on DE upper, light on ME upper. Heavy will be 3-6 reps for 3-5 sets. Light will be 8-20 reps for 4-6 sets. DE day will have 2 different exercises, rotated weekly, as will ME day. Saturdays at Arifjan will be sled rows, when my sled arrives. If Im on the road, I think it will be a very light lat workout with weights.

Butcher
10-01-2008, 02:56 AM
23Sep08
DE Lower
12x2 DE Squats 55% 200+chains 1 min rest
6x1 Sumo Speed Deads 205/225+chains 1 min rest
3x8 Reverse Hypers 35
3x15 Side Pulldown Abs 70
Warmup-Jumping Jacks and Lower ADRMD
DE squats were done on a low box. Before when doing DE squats I would subtract 10 pounds for the weight of the support chains, but I got a lighter one now so its the actuall percentage. 45, 95, 135, 185 for doubles as a warmup. Not too bad. Speed dead warmup was singles at 135, 135 and 185. 205 for the first 3 reps, 225 for the last 3. The first one with 225 felt crappy but the next two felt better. Reverse hypers were good, short rests. Before I always did side pulldowns so it looked like a side bend. This time I stood at about a 45 degree angle to the lat pulldown and pulled down to the foward knee, with the tricep rope over one shoulder, as demonstrated in the WSB DVD. I like this version better because it seems to combine a regular pulldown ab and my old version of side pulldown abs.

Butcher
10-01-2008, 02:56 AM
25Sep08
DE Upper
2x8 YTWL 5
8x3 DE Bench 60% 135 1 min rest
4x8 Military Press 95/95/95/105
3x5 Pendlay Rows 135
2x12 External Rotations elbow high
Warmup-Jumping Jacks and Upper ADRMD
45, 65, 85, 105, 125 warmup sets, rotating grips. Not bad, didnt feel quite as fast as last week. 45 and 65x8, 85x4 warmup for military press. There was no 2.5 pound plates in the gym, so I made a 10 pound jump on the last set. Still got them all. 45, 95, 115 warmup on pendlay rows. I didnt touch the barbell to the floor between reps till 135. I could have gone heavier, but the weight was still good. Grip was pronate with pinky on the ring, touching to my upper abs.

Butcher
10-01-2008, 02:57 AM
27Sep08
ME Lower
Sumo Deadlift
2x16 DB Lunges 65
5x8 Pulldown Abs 90
warmup-Jumping Jacks and Lower ADRMD
135x3
185x3
225x3
275x2
285x1 w/belt
295x1
305x1
315x1 w/reverse grip
325x1
335x0
335x0
285 with the belt actually felt lighter than 275 beltless. No PR, but with 10 pound jumps I wasnt expecting one. I was thinking 20 pound jumps might be better, but 10 was fine. 335 came a few inches off the ground. 30 and 50 as warmups for lunges. Ive done more than 65 before, but this kicked my ass. I though my heart would explode after the 2nd set. I did these walking, each step a rep. The first set of abs was at 100, but felt too heavy, so I dropped it to 90. I was planning on good mornings, but figured since I was deadlifting to do something else.

Butcher
10-01-2008, 02:57 AM
29Sep08
ME Upper
2x12 External Rotation elbow low
Flat Bench
5x8 Close Grip Bench Press 105/105/105/105/115+chains
5x10 1 Arm Rows 40
2x12 Mini Band Pullaparts
2x12 External Rotation elbow low
Warmup-Jumping Jacks and Upper ADRMD
45x8
65x8
95x8 w/wrist wraps
115x5
135x5
155x3
175x1
195x1
215x1
235x0 w/handoff
230x1 w/assistance
230x1
Grip was index finger on the rings. I dont know what went wrong with 235, I was really confident after 215 going up without a lot of struggle. The first 230 the spotter kept his hands on the bar the whole time. The 2nd 230 was with a good spotter and it was a clean lift. I was wanting to hit a 10 pound PR, I should have went with the 5 pound PR first. It was a goal to at least feel capable of 245 by this week, which I dont. CGBP was 85 as a warmup, 115 on the last set. Short rests made it a struggle. 1 arm rows was 20, 30 then worksets. Moderate rest. Pullaparts were with a hip width grip.

Butcher
10-13-2008, 05:27 PM
3Oct08
DE Upper
2x8 YTWL 5
8x3 DE Bench 60% 135 1 min rest
2x8 Military Press 105
4x6 T Bar Rows 125
2x15 External Rotations elbow high
warmup-Jumping Jacks and Upper ADRMD
Benching went good. Still having trouble maintaining leg drive through each set. 45, 65, 95, 115 warmups. 45, 65x8, 95x5 warmup on military press. I was only able to complete 6 reps on the second set. I meant to do 4 sets. Military press I used as both tricep and shoulder exercise. I like this, its like killing two birds with one stone. I will rotate this in occasionally. I think OHP progress will help bench progress. T bar rows were done with a barbell and chinning triangle. I didnt count the weight of the BB since Im not lifting the whole thing. 25, 50, 75, 100 warmups. 125 was pretty heavy.

Butcher
10-13-2008, 05:29 PM
6Oct08
ME Lower
Parrellel Box Squat (wide stance)
3x3 Rack Pulls 365
2x20 Vertical Knee Raise
warmup-Jumping Jacks and Lower ADRMD
45x5
95x5
135x5
185x5
225x5
275x2
315x1 w/belt
350x1
365x1
355x1
355x1
I feel I should have taken a weight between 315 and 350, but it worked out fine. A 20 pound PR. 135, 225x3 on rack pulls, 315x3 with a belt and reverse grip. 365 working weight. Stance was conventional, bar was about an inch or two below my knees. This was done just to overload my deadlift. Next time I think the bar should be lower. VKRs were fine, I may have to drop the reps as the sets get higher, the second set was a killer.

Butcher
10-13-2008, 05:30 PM
9Oct08
ME Upper
2x15 External Rotations elbow low
Illegal Bench 3x
3x? Tricep Pushdowns
4x15 Chest Supported Rows
3x12 Mini Band Pullaparts
warmup Jumping Jacks and Upper ADRMD
45x8
65x8
85x8
105x8
125x5
145x5
165x3
185x3
200x3 w/handoff
Grip was thumbs extended to the rings. I felt like I had a little bit left in me. I thought about skipping supplemental work, because I was feeling lazy, but then decided against it. Chest supported rows I wont bother to track weights since I will run into different machines in different gyms. This one made it easier at the top.

Butcher
10-14-2008, 06:00 AM
13Oct08
DE Lower
8x2 DE Squats 65% 230+chains 1 min rest
6x1 Sumo Speed Deads 225+chains 1 mins rest
3x12 Reverse Hypers 35
4x15 Pulldown Abs 75
warmup-Jumping Jacks and Lower ADRMD
45, 95, 135, 185 warmups. Squatting to a low box. I have got to be aware of leading with my chest. I could notice the drop in bottom end speed if I didn't. Ive probably been doing this more than I think since its easy to power through it with DE weights. 135 and 185 on speed deads as warmup. I realized after watching WSB deadlifts secrets I dont know what kind of speed I should expect out of speed deads. A variety of lifters had a variety of speed. I have been doing a weight that I couldnt possibly come close to cleaning, but can still have a bit of snap in the hips at the top. Reverse hypers went fine. Im pretty sure last time I did side pulldown abs, left and right were one set. This time, one set, one side. Four sets was plenty.
As I was starting to stretch out at the end I saw a group of guys load the smith machine with 225 and wrap 2 or 3 towels around the bar. I knew I was going to see some super high squats with the group there, and I was right. I thought about sticking around to see them work up for entertainment purposes, but ended up not wasting my time. I left when they were at about 385. Kind of curious what the top guy quarter smith machine squatted!

Butcher
10-15-2008, 08:01 AM
14Oct08
DE Upper
2x8 YTWL 5
8x3 DE Bench 60% 135 1 min rest
1x3 DE Bench 70% 155
4x6 JM Press 85/65/65/70
3x5 Pendlay Rows 145
2x15 Side Raises 15
2x15 External Rotations elbow high
warmup-Jumping Jacks and Upper ADRMD
45, 65, 85, 105, 125 warmup. My main focus was maintaining leg drive throughout the sets. JM press I did 45 and 65 then 85 as a working weight. 85 was too heavy to start with so I dropped back to 65 then 70 on the fourth set. I really feel getting strong at this will have great results. I couldnt beleive how hard this was. I was brining the bar to near my chin, rolling it back over my eyes. This movement feels very odd. I realized my rows wernt deloading on the ground, so I was just doing regular bent over rows. This did make it easier. Pronate grip, pinky on the rings. Side raises for the hell of it. I realized I havent been as organized with planning workouts and need to tighten up on that.

Butcher
10-17-2008, 07:19 PM
17Oct08
ME Lower
Free Squat (wide stance)
3x5 Good Mornings 145+chains
3x20 Vetical Knee Raises
Warmup-none
I didnt bother with my warmup as I was worried about my time.
45x5
95x5
135x5
185x5
225x5
275x2 w/ belt
315x1
345x0
I was kind of gassed a little dring warmups. I dont know what went wrong at 345. I guess my torso went too far foward. I was stuck at the bottom. I took this as a sign not to push it hard. GMs at 145 instead of the planned 225. VKRs were quite a bit of a struggle.

Butcher
10-30-2008, 12:48 AM
18Oct08
Sled Rows
6x50 Sled Rows
warmup-none
The first trip was with a pair of chains and 2 sandbags. I added another sandbag for the second set. Not too bad. I seemed to get more out of it pulling fast. Otherwise it felt too light. Dragging surface a sand road.

Butcher
10-30-2008, 12:57 AM
19Oct08
2x15 External Rotations elbow low
1 Board Press 3x
5x8 Floor Press 95/95/95/95/100+chains
4x12 1 Arm Rows 40
4x12 Mini Band Pullaparts
2x15 External Rotations elbow low
warmup-Upper ADRMD
45x5
65x5
85x5
105x5
125x5
145x5
165x3
180x3 w/hand off
190x3 w/hand off
I didnt realize this is only the second time I have done this exercise, which means the first time I had left myself an easy PR. I had more in me, but I dont know if it was enough for another three reps. Grip was max legal width. Leg drive felt good. Floor press was good. Moderate rests. 100 on the last set. Pinky on the rings. 1 arm rows I noticed my right side was a lot stronger, although all but the last set started with my right arm. Pullaparts went fine.

Butcher
10-30-2008, 01:05 AM
20Oct08
DE Lower
12x2 DE Squats 45% 165+light bands 1 min rest
6x1 Conv. Speed Deads 225+chains 1 min rest
4x12 Reverse Hypers 35
6x15 Side Pulldown Abs 75
Warmup-Lower ADRMD
Squats were done to a low box. Not too bad. The bands had me feeling slow at the bottom. 45, 95, 135x2 warmups. 135, 185x2 speed deads warmup. The first two reps felt slow, the rest felt good. RHs were good. It didnt feel too bad doing these, I could have easily done more weight. Another set next week, then Ill up the weight. 6 sets of abs, one set per side.

Butcher
10-30-2008, 01:13 AM
23Oct08
DE Upper
2x8 YTWL 5
8x3 DE Bench 60% 135 1 min rest
1x3 DE Bench 70% 155
1x2 DE Bench 80% 180
4x6 JM Press 70/70/70/75
4x6 T Bar Row 135
2x12 Seated DB Power Cleans 30
2x15 External Rotations elbow high
Warmup-Jumping Jacks and Upper ADRMD
Today is the start of my 2 week overload phase. Leg drive was my main focus on DE bench. I didnt feel I was maintaining it that well. 45, 65, 85, 125 warmups. A set of JM presses at 45 and 55 as a warmup. 75 for the last set. T bar rows with a barbell and chinning triangle. 25, 50, 75, 100 warmups. Any heavier than 135 and Im going to be sacrificing form for weight. 15 and 25 warmups on DB power cleans.

Butcher
10-30-2008, 01:32 AM
25Oct08
ME Lower
Conv. Deadlift
3x5 Good Mornings (wide stance) 205
4x20 Vertical Knee Raise
Warmup-Jumping Jacks and Lower ADRMD
135x3
185x3
225x3
275x1
285x1 w/belt and reverse grip
295x1
305x1
315x1
325x1
335x1
345x0
325x1
325x1
6 reps at 90%, counting my miss. I was feeling kind of crappy and went to a belt and reverse grip a little early. 345 stopped a few inches short of my knees. I really wanted 345 cause I figured if I could tie my PR with 10 pound jumps, that shows that Im stronger. I figured wide stance GMs were a better ideas than narrow after conventioanl deadlift. 135 and 185 warmups. 1 rep at 225 and it felt too heavy to do sets with. 205 for all three sets. VKRs I used moderate rest periods. It was a real struggle on the last set.

Butcher
10-30-2008, 01:43 AM
27Oct08
ME Upper
2x15 External Rotations elbow low
1 Board Press
5x8 Close Grip Bench Press 115/115/115/115/120+chains
4x15 Chest Supported Rows
5x12 Mini Band Pullaparts
2x15 External Rotations elbow low
warmup-Jumping Jacks and Upper ADRMD
45x6
65x6
95x6
115x6
135x5
155x3
175x3
195x2
215x1
225x1 with assistance
235x0
225x1 with assistance
205x2
The first 225 felt easier than 215, thanks to a dumbass spotter. Im sick and tired of having to ask strangers for a spot. I know I could have had 225 on my own. 1 board press for a single is a new ME exercise, but I still went all out setting a PR. Grip was index fingers on the rings. 45 and 95 warmup on CGBP. This was quite a struggle but still got 120 on the last set. The chest supported row machine had 4 different grips and I used one per set. MBPA done with the same hip width grip as always.

Butcher
10-31-2008, 02:20 PM
30Oct08
DE Lower
10x2 DE Squats 50% 180+light bands 1 min rest
6x1 Conv. Speed Deads 225+chains 1 min rest
5x12 Reverse Hypers 35
2x15 Side Pulldown Abs 75
Warmup-Lower ADRMD
Ive been sick the past few days and sleep and diet have been crap. Squats were to a low box. Set 7 is when this really started to suck. Speed deads were ok, didnt feel quite as fast as last week. I changed things up and used a reverse grip the whole time, Ive had trouble with hand placement between double overhand and reverse grip. Reverse hypers ended up almost being a cardio session. 2 sets abs, 1 left, 1 right side. I planned on 8 but was just smoked at this point.

Butcher
11-02-2008, 09:29 PM
2Nov08
DE Upper
2x8 YTWL 5
8x3 DE Bench 60% 135 1 min rest
1x3 DE Bench 70% 155
1x2 DE Bench 80% 180
1x1 DE Bench 90% 200
4x6 JM Press 75/75/75/80
3x5 Pendlay Rows 145
3x12 Seated DB Power Cleans 30
2x15 External Rotations
Warmup-Jumping Jacks and Upper ADRMD
45, 65, 95, 115 warmups. Leg drive and pinched shoulder blades were my main focus. If I can feel my rear delts on the bench, I know Im good. The second 180 felt like total crap. 200 felt better than the second 180. 45 and 65 JM press warmup. 80 on the last set. Still able to use moderate rest. 95,115, 125 warmups on Pendlay rows. I didnt reset the warmup weights, but did the working weights. 10 extra pounds next time. Seated DB power cleans were quite a struggle. I will plan an extra set next week, but may not stick to the plan. 15 and 25 warmups.

Butcher
11-04-2008, 05:06 PM
4Nov08
ME Lower
Sumo Deadlift
3x5 Good Morning (shoulder width stance) 225/225/235+chains
5x20 Vertical Knee Raise
warmup-Lower ADRMD
135x3
185x3
225x3
275x2
285x1
295x1
305x1 w/belt
315x1 w/mixed grip
325x0
325x1
335x0
335x0
295x1
What I always called a reverse grip is actually a mixed grip. If I was lifting by myself I wouldnt have taken as many attempts at failed weights. It felt great to hit a weight that I had just failed at. Im sure it was a form issue. I think I need to get my ass lower for sumo. The last 295 was cause I had to end it with a succesful rep. 135 and 185 GM warmup. Ive never worn a belt for GMs but figured it would be a good idea this time. 235 on the last set. VKRs went better than last time.

Butcher
11-15-2008, 09:20 AM
6Nov08
ME Upper
2 Board Press
5x8 Floor Press 100/100/100/100/110+chains
warmup-Upper ADRMD
45x5
65x5
95x5
115x5
135x5
155x5
185x3
205x1
225x1
230x1
235x1
245x0
235x0
215x1
I got to admit Im not too happy with this. I think that cold weakened me. I know Im near the end of my overload phase, but I dont really think its hitting me that hard. Or maybe it could be. Floor presses at 45 and 85. 100 working weight. Moderate rests and 110 on the last set. I did a warmup set of 1 arm rows at 20 and 30 and realized I was feeling beat. Between that and being worried about missing chow I called it a day.

Butcher
11-15-2008, 09:21 AM
9Nov08
DE Lower
8x2 DE Squats 55% 200+light bands 1 min rest
6x1 Conv Speed Deads 225+chains 1 min rest
3x10 Reverse Hypers 40
warmup-Lower ADRMD
DE squats were done to a parrellel box since I couldnt find anything to use as a low box. Quite a struggle. 45, 95, 135, 185 warmups. Speed deads went fine. 135, 185x2 warmups. RHs felt heavy, but not a problem. I started in on side pulldown abs but quit. I have been in too much of a rush to add weight to these. I will reset the weights and stop bracing my legs against the brace on the lat pulldown.

Butcher
11-15-2008, 09:21 AM
11Nov08
DE Upper
2x8 YTWL 5
6x3 DE Bench 60% 135 1 min rest
3x6 JM Press 85
4x6 T Bar Rows 135
4x12 Seated DB Power Cleans
2x15 External Rotations elbow high
Warmup-Jumping Jacks and Upper ADRMD
45, 65, 85, 105, 125 warmups. This is the start of my download phase. Next week will be a further download than this week. DE bench went ok. Leg drive was difficult to maintain. 3x6 JM press at 85, isntead of 4x6 at 80. 85 on all three sets. 25, 50, 75, 100 warmup on Tbar rows. Seated DB powercleans at 25 instead of 30.

Butcher
11-15-2008, 09:22 AM
13Nov08
ME Lower
Free Squat work up to 90% of PR 325
3x20 Back Extensions
2x20 Vertical Knee Extensions
warmup-Lower ADRMD
45x5
95x5
135x5
185x5
225x3
275x1
305x1
325x0
I decided not to use my belt which I realize was a mistake. I got stuck at the bottom. Im guessing the bar drifted foward. I should have been focusing on keeping my chest up. After missing 325 I decided 3x5 good mornings wasnt a good idea. Back extensions were done with short rest periods. 2 sets of VKRs instead of the planned 6. I am cutting out any heavy supplementals, including heavy rows, and going higher reps during my deload phase. Im feeling pretty beat up in the gym.

Butcher
11-17-2008, 11:22 PM
17Nov08
DE Lower
6x2 DE Squats 45% 160 1 min rest
4x10 Reverse Hypers 40
4x15 Side Pulldown Abs 45
Warmup-Jumping Jacks and Lower ADRMD
DE squats to a low box. 45% for 6x2 instead of the original 8x2 at 55%. RHs done with short rests. 4 sets of abs, 2 left, 2 right. I did these unbraced. Time will tell wether I prefer braced or unbraced. I modified my original deload plan because it was more of a reduced workload than an all out deload.

Butcher
11-20-2008, 08:34 PM
20Nov08
DE Upper
2x8 YTWL 5
3x3 DE Bench 50% 115 1 min rest
3x1min Mini Band Pushdowns
3x12 Seated DB Power Cleans 25
2x15 External Rotations
Warmup-Jumping Jacks and Upper ADRMD
45, 65, 95 warmup for bench. Pushdowns I used real short rests. DB cleans I warmed up with 10 and 20, real short rest. The whole workout ended up being real short. This is my second deload week. Im starting to think I made it all way more complex than needed.

Butcher
11-22-2008, 07:09 PM
22Nov08
ME Lower
Free Squats work up to 80% of PR 290
3x20 45 Degree Back Extensions
2x20 Vertical Knee Raises
Warmup-Jumping Jacks and Lower ADRMD
45x5
95x5
135x5
185x5
225x3 w/belt
275x1
290x1
I really concentrated on keeping my chest up as its easy for me to get nailed if I dont. I was feeling like it made the movement a ton more effective than I ever noticed before. Back extensions and VKRs were done with very short rests.

Butcher
11-24-2008, 09:52 AM
24Nov08
APFT
Pushups 74
Situps 71
2 Mile Run 17:08

This is the first PT test I ever failed. Im more pissed about having to redo it than failing. Pushups were sloppy as can be, no lockout or breaking parrellel at all, but they all counted. Situps werent bad, I think I did better than last time. Ive long since forgotten how to pace myself for 2 miles. Most of the group finished at about high 15 minutes to low 16 minutes. I didnt stay with them cause I thought they were taking off too fast for me. I also didnt pay enough attention to my watch. I ended up puking at the end, but havent done any cardio in a while so that isnt a surprise. My next PT test is Friday which really screws with my test day. I sure have fallen a long ways from my 13:16 a little over a year ago, but goals have also drasticly changed.

Butcher
11-28-2008, 04:09 PM
26Nov08
Test Day
Warmup-Jumping Jacks and Lower ADRMD
Squats
45x3
95x3
135x3
185x3
225x3 w/belt
275x1
ATTEMPT 1 325x1
ATTEMPT 2 365x0
ATTEMPT 3 365x0

Bench Press
45x3
65x3
95x3
115x3
135x2
155x2
185x1
ATTEMPT 1 205x1
ATTEMPT 2 235x0
ATTEMPT 3 ---

Deadlift
135x3
185x3
225x3 w/belt
275x1
ATTEMPT 1 315x1
ATTEMPT 2 355x0
ATTEMPT 3 355x0

I was taking about 8 minutes between all attempts, including the last warmup. The first squat attempt was a bit harder than I would have liked. The first bench attempt started slowing mid-way up, but wasnt a problem. 235 just stayed on my chest. I didnt even try it again. On deadlift I alternated sumo and conventional with each rep. My first attemp was 315 which want much problem. 355 I got about 6 inches up and stalled. These were done conventional. I tried it again sumo and couldnt break it off the ground. All in all, a pretty disapointing day. Not even one PR

Butcher
11-28-2008, 04:10 PM
Training Cycle Review

This is the end of my 14 week (training week) training cycle. The whole time it was on a 3 days per week (calander week) schedule. What I like is making up workouts was easy to do, even if I had to adjust the next weeks schedule. What I didnt like is I feel I really should do a regular 4 day schedule. This started 21Jul08. My PRs prior to this was squat 325, bench 215, sumo DL 350, conv DL 335. It is now squat 360, bench 230, sumo DL 350 and conv DL 345. I tried infrequent ME deadlifting and it gave me zero results. My total DE bench cycle gave me consistant results. My peaking cycle leading up to test day was unbeleivably overcomplicated. I deloaded DE upper and lower and found out through research this is totally unnecdcesary. If anything I should only eliminate bands the week prior.


The Next 17 Weeks
I am switching over to a 2 on, 1 off, 2 on, 2 off schedule. Less than a month till Im home so my schedule might get rocky, but not for long. ME deadlifts weill be twice every 5 weeks. I will continuue using the same format for DE bench. If I decide to use chains on DE bench, they will only be used at 60%. I will continue using my old method of adding 5/10 pounds to the last supplemental set and using that weight next time. But this time I will start with heavier weights, where before I would start light with very short rests. Supplementals will be rotated each week, so I will do the same exercise every other week. Except for heavy rows, I will use set progression on accessory work. ME lifts wil be conv and sumo deads, free squat, close stance low box squat, flat bench, close grip bench and 2 board press with a close grip. JM, floor, DB bench and military press will be upper supplementals. Lunges, good mornings and speed deads will be lower supplemental. I will also start working up on the third weeks of my DE squat cycle. Goals for my meet are 5 pound PRs on all 3 lifts with whites on all attempts. Previously on ME day I would do 4 lifts at or above 90% of the day's best. I am dropping this to 3. Goals for this cycle is to bench 260, squat 400 and to start seeing deadlift progress.

Butcher
11-28-2008, 04:13 PM
28Nov08
APFT
Pushups 71 94pts
Situps 76 94 pts
2 Mile Run 16:20 66 pts
254 pts (out of 300 max)

Pushups were again sloppy as can be. Situps were fine. This time on the run I was much more aware of my time. I ran with a timer beeping at every minute. Lap 1 was 3:48, lap 2 was 7:40, lap 3 12:00, last lap 16:20. The first lap was probably 150-200 feet shorter since the track wasnt exactly a half mile. I passed, and hopefully this is the last PT test I ever take in the Army.

Butcher
12-07-2008, 06:50 PM
5Dec08
RE Lower
Squat Bodyweight For Reps 200
2x15 45 degree Back Extensions 20
2x6 Hanging Leg Raises
Warmup-Jumping Jacks and Upper ADRMD
45x10
95x10
135x6
200x17
After the first rep I knew I had the bar too low on my back. Rather than rack it and adjust I dedided to go with it, not too smart. 17 reps pissed me off, I should have been able to do more. I will probably redo this in a week or two. My bodyweight at the gym was between 195 and 200 pounds, so I used 200 pounds. Back extensions were fine. On hanging leg raises I was trying to bring my shins to the bar. The end of the first set wasnt too good, the second was pretty crappy.
RE lower isnt a permanent training change, just did it cause I wanted to for a while.

Butcher
12-12-2008, 12:00 AM
11Dec08
ME Upper
1x20 Wall Slides
Close Grip Bench Press
1xAMAP Bench Press 115
3x8 DB Bench Press 45/45/50
4x15 1 Arm Rows 35
2x10 H Rolls 20
warmup-Jumping Jacks and Upper ADRMD
45x8
65x8
95x5
115x5
135x3
155x2
175x1
185x1
195x1
205x1
215x0
I was glad I could hit 90% of my best bench on this. Grip was fingers against the smooth. I took my grip out to pinkys on the rings and got 18 reps with 115. DB bench started with 35 for warmup. 50 was a good struggle. 1 arm rows were too heavy to add sets to without long rests. 30 pounds next week. H rolls felt pretty good.

Butcher
12-22-2008, 06:43 PM
22Dec08
DE Upper
8x3 DE Bench 60% 135 1 min rest
1x3 DE Bench 70% 160
1x2 DE Bench 80% 185
1x1 DE Bench 90% 205
4x4 Close Grip Floor Press 115/115/115/125 +2 pr chains
3x5 Pendlay Rows 155
2x15 Mini Band Pull Aparts
Warmup-Upper body foam rolling
45, 65, 95, 115 warmup. My bench at home is a lot higher than anything I used all year. It made leg drive feel a lot different. 205 wasnt much of a problem. Floor presses were done 45, 65, 95 up to 115. 125 on the last set. Grip was narow. 65, 95, 135 warmup on rows. Grip was overhand and fingers against the smooth. Another 10 pounds next time.

Butcher
02-02-2009, 07:40 PM
Since Ive started school 3 weeks ago training has sucked. Im missing more workouts than I put in. It isnt that I dont have the time, its just that I suck at managing my time. Thats going to change now though. Come Monday I am going to get back to keeping my journal up to date. I hit PRs of 375 for conventional deadlift and 365 sumo. I am trying to get a lot more psyched up for deadlifts and I would say it is helping. My 365 sumo pull I video taped and it ended up being a 5 second deadlift, I was pretty happy with being able to fight it that long.