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AdamBAG
12-31-2009, 07:59 AM
Introduction

I've posted on WBB for a while, but never kept a journal.

Just a quick lifting bio. I played football in college at a small school and after a few years of just hitting the gym I got the competitive bug again. I've been powerlifting for about 2.5 years and I've trained at Bad Attitude Gym in Dallas, Texas for most of that time.

In April I made my first Elite total of 1,940 at 242 (750/500/690). Unfortuneately in July I injured my back training for the Pro-Am. I was warming up for sumo pulls and my left foot slipped and lurched forward.

I've tried to rehab and get back to lifting for a full meet, but suffered several setbacks. I finally got an MRI a few weeks back and I've got an annular tear at L5-S1 that is causing/allowing a disc herniation/subluxation. I am not supposed to do any real low back rehab until the end of January and then after that who knows. I've read that annular tears can take 12-18 months to heal. My doctor said that he believes I can heal to 99.8% of what I was, so that is good news. He also said I need to think in terms of years instead weeks/months on getting back to being a big puller.

So, the best thing for me right now is to be bench only. I can still help my teammates and now they can break my balls for being bench only. The constant re-injuring of my back has been very tough on my family life. We have a two month old son and if my back is in a bad way I can't help take care of him. Needless to say this makes my wife not pleased. :)

Training

At BAG we train using the conjugate method, with our own wrinkles. Due to working about an hour away from the gym and living 30-45 minutes away I usually only have 1 to 2 days at BAG. Luckily two of my training partners live in the same town as my work, so we hit the commercial gym there and go to BAG on the weekend. I'm also in the process of adding a good benching setup to my garage. I've wanted equipment in my garage since I was about 15 so I'm pretty pumped. :)

Wednesday is Dynamic Effort bench day and Sunday is Max Effort. We do it this way b/c it is safer and much more motivating to train max effort with the entire group at BAG on Sundays. I'll be doing rehab/conditioning on my lower days and hopefully doing some squatting and leg work eventually.

Goals
1. Get my back healthy and be patient.
2. Bench 600+ (best is 529, but was hitting mid 5s before I got hurt)
3. Bring up my cardio conditioning and eat better. Not trying to lose weight.

Meet Plan
SPF Longhorn Classic - Arlington, TX - 03/20/10

This gives me 11 training weeks and a week off before the meet. Will cut to 242. Current bw is 250-252, so the cut shouldn't be bad.

AdamBAG
12-31-2009, 08:01 AM
Dynamic Effort Bench 12/31/09

DB Circuit
Glute Activation
Stretch
Roller

Bench v. Bands Week 1
bar x 25 x 2
Add Minibands
bar x 10 x 2
95 x 5
135 x 5
Start Speed Sets
185 x 3 x 9 (50% of raw) (rotating p.o.r., m.o.r., comp grips)

Speed felt ok, but the sets were difficult. I've missed a couple of workouts w/ my back issue, holidays, sickness so it was a few sets until I started feeling the groove on these.

4 Board v. Bands (P.O.R.)
leave minis on bar
225 x 5
275 x 5
315 x 5
315 x 5 (barely)

Pullups on Mono
Goal of 60 reps
1-15
2-12
3-12
4-10
5-8
6-5 (62 in 6 sets)

H-Rolls
25 x 10 x 4

Good training, but I'm smoked. Shirt work on Sunday.

AdamBAG
12-31-2009, 12:41 PM
Extra 12/31/09
elliptical x 30 x level 8
foam roller
stretch
miniband circuit: pullaparts, front raise, side raise, tri ext x 20 x 2

Travis Bell
12-31-2009, 05:06 PM
Adam, have you ever used a reverse hyper before?

It would really help you rehab your back much faster than 12-15mths

AdamBAG
01-01-2010, 07:48 AM
Adam, have you ever used a reverse hyper before?

It would really help you rehab your back much faster than 12-15mths

Travis, I've used a reverse hyper a lot and I plan to once I can start rehabbing my back again. I'll likely be able to use it twice a week.

I agree, I think I can rehab this thing faster than that timeline, but I'm being catious at this point and taking things as they come. I've been dealing with this for 5 months already so I'm trying to take the doc's advice for once. He said nothing low back period for 6-8 weeks to let the inflammation go down and then start rehab.

AdamBAG
01-02-2010, 12:41 PM
Extra 01/02/09
Elliptical x 30 minutes x level 8
Roller
Stretch
glute bridges, lots of low back stretching and hamstring stretching

vdizenzo
01-02-2010, 02:43 PM
Good to see you're keeping a log here.

AdamBAG
01-03-2010, 05:54 PM
Good to see you're keeping a log here.

Thanks Vincent

AdamBAG
01-03-2010, 05:54 PM
Max Effort Bench 01/03/10

db circuit
stretch

Shirt Work
bar x 25 x 2
135 x 10 x 2
185 x 5
225 x 5
275 x 3
315 x 3
Add Rage-X
405 x 3 <<<2 board
455 x 1 <<<1 board
495 x 1 <<<touch
Add 2 Board
545 x 3
585 x 1
635 x 1 (PR +20)

Standing Arnold Press
45 x 10 x 4

CSR
170 x 10 x 5

Rolling DB Ext on Floor
35 x 15 x 3

Band Pullaparts
Minis x 25 x 3

AdamBAG
01-04-2010, 09:06 AM
Lower 01/04/10

stepmill x 10 minutes
roller/stretch

Unilateral Leg Press 180 x 10/10 x 4
Unilateral Leg Curl 70 x 10/10 x 4
Hip Adduction 110 x 25 x 3
Hip Abduction 180 x 25 x 3
Unilateral Seated Calves 45 x 10/10 x 3
Hanging Leg Raise BW x 10 x 4

First lower body work in about a month. Definitely have some weakness in my left leg compared to the right, especially the hamstring and calf. I will stick with this one leg concentration to try to bring the strength up in my left leg. No direct low back work until February and then hopefully I can start really strengthening things back up and recovering.

AdamBAG
01-05-2010, 07:53 AM
Bench Videos from Sunday

Here's a few sets from Max Effort Bench Day...

495 x 1 full range
ZQ-6kPd7FIE


585 x 1 off 2 board
Kv0N6gUnxlg


635 x 1 off 2 board (20lb pr)
44L8m4wg0TA

Darracq
01-05-2010, 09:06 AM
Nice benching looks like you will hit a big pr.

Phillip Wylie
01-05-2010, 11:32 AM
Strong benching, Adam. You will be our next 600+ bencher and will take the BAG 242 bench record.

AdamBAG
01-06-2010, 09:29 AM
Thanks guys!

AdamBAG
01-06-2010, 09:29 AM
Dynamic Effort Bench 01/06/10

DB Circuit
Roller/Stretch
Glute bridges/hip swings

Speed Bench v. Bands - Week 2
warmup then add minibands
185 x 3 x 9 (3 grips)

Speed was ok, but the new bands were definitely stronger so I didn't move the weight up at all from last week.

5 Board v. Minibands
315 x 5 x 3

Pretty tough this week, but lockout is feeling stronger.

Close/Neutral Pullups
BW x 10 x 4

Rear Delt Raise on Incline
25 x 10 x 4

Crunches on Ball
bw x 25 x 4

AdamBAG
01-09-2010, 06:40 AM
Lower 01/08/10

Sled x 3 plates x 2 trips to the far dumpster (there forwards, back backwards)
One Leg Band Leg Curl x minis x 20 x 4
One Leg Squat on Box x BW x 10 x 4
Situps on GHR x 20 x 4

Pretty boring. Sled trips were brutal as it's slightly up hill.

AdamBAG
01-09-2010, 12:42 PM
Extra 01/09/10
elliptical x 30 minutes x level 8
roller/stretch

Did a lot of stretching today. Pack pain is not there, but lots of tightness/weakness in the low back. Still getting some tingles in my foot too. I will continue with the no direct back work and try to keep my mobility and conditioning up.

AdamBAG
01-10-2010, 01:51 PM
Max Effort Bench 01/10/10

db circuit
roller/stretch

Bench v. 120lbs Chain - Ring on Ring
chains x 15
135 x 10 x 2
185 x 5
225 x 3
255 x 3
275 x 3
295 x 2
315 x 1
325 x
miss (handcuffed myself and had no push)
275 x 4

Really liked the chain set up. Added 60-70 at the top. I need to work the transition point as I usually miss around a 2-3 board height so this is a good set up.

High DB Incline Press
50 x 15
60 x 10
70 x 10
75 x 8

DB Row
80 x 10/10
90 x 10/10

CSR - Close/Neutral
115 x 15 x 2
135 x 15 x 2

Shoulder Horn
10 x 15 x 4

AdamBAG
01-11-2010, 08:05 AM
Lower 01/11/10

dynamic warmup
roller/stretch
bodyweight squat to parallel box - 2 sets close, 2 wide (using this as a stretch, felt pretty good)
hip swings

Lunge
25, 35, 45 x 10/10

superset w/

Uni Leg Curl
80? x 10 x 3

Hip Thrusters w/ Plate
45 x 10 x 3 (3 count at top)

superset w/

Uni Leg Ext.
75? x 10 x 3

Planks
pushup position x 30 seconds x 3
left side on elbow x 30 seconds x 2
right side on elbow x 30 seconds x 2

Ab Roll Outs
BW x 10 x 2

Ab Sling
BW x 10 x 2

AdamBAG
01-11-2010, 08:15 AM
Videos from Sunday chain benching using the "bat hooks" made by Strength and Power Equipment. Makes it really easy to load chains for benches and squats w/o the chains falling off or being uneven. SnP can build just about anything you would ever want for your gym.

295 x 2 plus 120 chains (not staying tight)
4SnHK5kUymQ

315 plus 120 chains x 1 (should have stopped here)
LuZlW0w1H-s

missing 325 plus 120 chains
7fOY1CsseY8

275 x 4, miss 5
6-qkd55bjSg

AdamBAG
01-13-2010, 08:05 AM
Dynamic Effort Bench 01/13/10

db circuit upper
dynamic warmup lower
stretch/roller

Close Grip Bench - Thumb From Smooth
bar x many
95 x 15
135 x 10
185 x 5
225 x 5
245 x 5
265 x 5
285 x 5
315 x 5

Haven't benched with that close of a grip in a while so it felt awkward, but the triceps felt good afterwards.

Pullups (reverse/chinup grip)
BW x 10, 10, 10, 8

Chest Supported DB Rows w/ Elbows Out
35 x 15
50 x 10 x 3

Incline Tate Press
25 x 25
35 x 25

Hammer Curls
25 x 25 x 2

Situps on Ball w/ DB Behind Head
40 x 15 x 3

AdamBAG
01-15-2010, 08:34 PM
Lower 01/15/10

Roller/Stretch
Sled - Dumpster Hill x 2 plates x 5 trips (up forwards, down backwards)
DB Step Up - 25 x 10/10 x 3
Band Leg Curl - purple x 10/10 x 3
Spud Abs - 90 x 20 x 3

I need to be more efficient with my time and get more core work done. I'll have to do some ab work as an extra workout tomorrow.

AdamBAG
01-16-2010, 10:47 AM
Extra 01/16/10
walk x 1 hour
lots of stretching

AdamBAG
01-17-2010, 11:51 AM
Max Effort Bench 01/17/10

db circuit
stretch

3 board - Ring on Ring
135 x 10 x 2
185 x 5
225 x 5
Add 3 Board
275 x 3
315 x 3
345 x 3
365 x 3
385 x 3 (third grinder)
415 x 1 (PR + 10)

I think I've missed 415 two or three times trying to beat a PR so I'm happy to finally make it. Got some good volume in too. 385 for three was a pretty tough set. The two and three boards always feel really tough to me as they are right in the spot where I usually miss.

High Incline DB Press
65 x 10 x 4

CSR
wide 115 x 15
close 115 x 15
wide 140 x 15
close 140 x 15
wide 140 x 15
close 140 x 15

Rolling DB Ext.
35 x 15 x 2
45 x 10 x 2

Shoulder Horn
10 x 15 x 3

AdamBAG
01-18-2010, 04:34 PM
Extra 01/18/10
Walk x 55 minutes
Roller
Stretch

AdamBAG
01-19-2010, 07:32 AM
Lower 01/19/10

Super-Extended Warmup
eliptical x 20 minutes
dynamic warmup
roller
stretch

Giant Set
Split Squat 25 x 10/10 x 3
Uni Leg Curl 80? x 10/10 x 3
Hip Thrusters 45 x 10 x 3

Abs
planks x 30 seconds x 3
right planks x 30 seconds x 3
left planks x 30 seconds x 3
ab roll out x 10 x 3
db side bends 50 x 20, 75 x 10, 75 x 10

AdamBAG
01-20-2010, 07:58 AM
Dynamic Effort Bench 01/20/10

db circuit/pulldowns
roller
stretch

Bench v. Chains
bar x several
95 x 10
135 x 10
Add 80lbs chain
135 x 5
155 x 5
Start Speed Sets
185 x 3 x 3 thumb from smooth
185 x 3 x 3 pinky on ring
185 x 3 x 3 middle on ring

4 Board v. Chains - Pinky on Ring
225 + 80 chain x 5
315 + 80 chain x 5
315 + 80 chain x 5
335 + 80 chain x 5

Giant Set
Extra Wide Pullups - BW x 6 x 5
DB Latearl Raises - 25 x 10 x 5
Ab Sling Legs Bent - BW x 10 x 5

Shae
01-20-2010, 08:09 AM
Looking strong Big man. Keep up the great work.

AdamBAG
01-20-2010, 09:07 AM
Looking strong Big man. Keep up the great work.

Thanks Shae, your support is always appreciated!

Shae
01-21-2010, 02:43 PM
Thanks Shae, your support is always appreciated!

If you have any questions feel free to ask. I will help anyone as much as I can.

AdamBAG
01-23-2010, 06:54 AM
Lower 01/22/10

Sled - 90lbs x 1 x dumpster hill
Prowler - 90lbs x 8 trips, hands on horns x garage door to street (about 30 yards?)
Lunge - 45, 55, 65 x 5/5
Band Leg Curl - purple x 15/15 x 3
Hip Thrusts - 45 x 10 x 3
Spud Abs - 115 x 15 x 3
SU on GHR - bw x 20 x 3
stretch

AdamBAG
01-24-2010, 11:55 AM
Max Effort Bench 01/24/10

db circuit
stretch/roller

Bench - Shirt Work
135 x 15
185 x 5
225 x 5
275 x 3
315 x 1
Add Rage-X
455 x 1 <<< 2 board
495 x 1 <<< 1 board
545 x 1 <<< touch
585 x miss <<< touch (let my right arm dip, good spot guys)
585 x 1 <<< touch (+40 PR) (ugly, but I locked it out)
635 x 1 <<< 3 board

Shoulder Press on Universal Trainer
35 x 20
45 x 20
60 x 14
45 x 20

Chest Supported DB Row on Incline
45 x 15
55 x 15 x 3

Band Pushdowns
green x 15 x 3

Pullaparts
mini x 15 x 3

Shoulder Horn
10 x 15 x 3

AdamBAG
01-25-2010, 07:53 AM
Benching vids. Right arm kind of screws me a bit, but it felt good to handle this weight full range. I'm not flaring fast enough as I come out of the transition.

585 x miss
qrgUkMkG4IU

585 x 1 (ugly, but locked out)
17AJli7_ryA

AdamBAG
01-25-2010, 08:50 AM
Lower 01/25/10

elliptical x 10 minutes
dynamic warmup
roller/stretch
split squat 25 x 5 x 5, 45 x 5 x 3
hip thrusts 45 x 10 x 5
1 leg hip thrusts bw x 10 x 5
hip adduction 110 x 25 x 2
hip abduction 110 x 25 x 2
planks - pushup, left, right x 30 seconds x 4 each direction (30 second plank then 30 rest)

AdamBAG
01-27-2010, 08:35 AM
Dynamic Effort Bench 01/27/10

db circuit
roller/stretch

Bench v. Chains
80lbs of Chain on all sets
185 x 3 x 3 (thumb out, pinky on ring, middle on ring)
205 x 3 x 3 (thumb out, pinky on ring, middle on ring)
225 x 3 x 3 (thumb out, pinky on ring, middle on ring)

5 Board v. Chains
80lbs of Chain on all sets
225 x 5
315 x 5
335 x 5
355 x 5

Accessory
Wide Grip Pullups - BW x 8, 8, 8, 8
superset w/
DB Rear Laterals on Bench - 25 x 8, 8, 8, 8

Neutral/Close Grip Pullups - BW x 8, 8, 6
superset w/
DB Lateral Raises - 25 x 8, 8, 8

AdamBAG
01-30-2010, 07:05 AM
Lower 01/30/10

dynamic warmup
foam roller/stretch

Glute Work
bird dogs x 10 each side x 2
glute bridge x 10 x 2
fire hydrant x 10 each side

I need to get back to the glute activation work as I think it will help protect my back.

Lunges
25, 35, 45, 55, 65 x 5/5

I'm feeling a bit more balanced after all the single leg work the last 6 weeks. I'm going to keep it in my training even if I end up squatting/pulling again.

45 Back Extension
bw x 10 x 3

GHR
bw x 10 x 3

Reverse Hypers
90 x 10 x 3

Spud Pulldown Abs
90 x 15 x 5

First low back work since I re-injured myself in early December. Feeling pretty good this morning.

AdamBAG
02-01-2010, 08:44 AM
Lower 02/01/2010

Elliptical x 20 minutes
Stretch/Roller
Bird Dogs x 10/10 x 2
Glute Bridge x 10 x 2

Split Squat - 25, 35, 45, 55, 65 x 5/5
superset with
Barbell GM - 45 x 10 x 5

45 Back Extension - BW x 10 x 3
superset with
Hip Adduction - 140 x 10 x 3
superset with
Hip Abduction - 140 x 10 x 3

Ab Roll Outs - BW x 10 x 3
superset with
DB Side Bends - 75 x 10/10 x 3

AdamBAG
02-03-2010, 08:27 AM
Dynamic Effort Bench 02/03/10

elliptical x 8 minutes
upper circuit
stretch/roller

Rep Work - Ring on Ring
bar x many
95 x 10
135 x 10
185 x 5
225 x 5
275 x 5
315 x 5
335 x 4 (Rep PR, +1)(missed 5th about 2-3 board as usual)

Pretty good bench work today. Next rep week I'll work more on volume and go for 3 sets of 5 or rep out at 315.

Assistance
HS Lat Pull - 180 x 10 x 5
superset w/
Face Pull - 100, 130, 140, 150, 160 x 15 (these cable stacks are clearly not a "true weight")

Roman Chair Leg Raise - BW x 15 x 3
superset w/
DB Curl - 25 x 15 x 3
superset w/
Rope Pushdown - 100 x 15 x 3

Phillip Wylie
02-03-2010, 09:24 AM
Congrats on the bench PR, Adam!

AdamBAG
02-05-2010, 08:14 AM
Congrats on the bench PR, Adam!

Thanks Rock!

AdamBAG
02-05-2010, 08:14 AM
Lower 01/05/10

Elliptical x 20 minutes
Dynamic Warmup
Stretch/Foam Roller

One Leg Box Squat - BW x 10/10 x 3 (2 sets high box, 1 set parallel box)
superset w/
Back Extensions - BW x 10 x 3

Walking Lunge - 45 x 12 steps x 3
superset w/
One Leg Glute Bridge - BW x 10/10 x 3

Hip Adduction Mch. - 110 x 20 x 2
superset w/
Hip Abduction Mch. - 140 x 20 x 2

Leg Extension - 140 x 20 x 2
superset w/
Seated Leg Curl - 110 x 20 x 2

Ab Planks - Front, L Side, R side x 30 seconds x 4 (plank 30 seconds then 30 rest)

AdamBAG
02-07-2010, 02:43 PM
Max Effort Bench 02/07/10

upper circuit
roller/stretch

Shirt Work
135 x 10
225 x 5 x 2
275 x 5
315 x 3
Add Rage-X
405 x 1 (2 board)
Start experimenting with jacking the shirt...doesn't go well.
495 x handcuffed
545 x handcuffed
545 x handcuffed
Unjack shirt and bring collar back up.
545 x 1 (slow but I was exhausted)

I am not yet prepared for that kind of shirt jackage.

Just need to get stronger and get that 600 the old fashioned way...borderline locked out with 2 white lights!!!! Hahahahahahahahahahahahaha

Blast Strap Pushups
BW x 10 x 5

Chest Supported Row
160 x 10 x 4

Band Pullaparts
Mini x 20 x 4

AdamBAG
02-08-2010, 08:07 AM
And the gimp back leg training continues...

Lower 02/08/10

Elliptical x 10 minutes
Stretch/Roller
Dynamic Warmup

Glute Work
> bird dogs x 10 x 2
> glute bridge x 10 x 2
> fire hydrant x 10 each side

Split Squat - 25s x 10/10 x 5
superset w/
45 back raise - BW x 10 x 5

Single Leg Leg Press - 90 x 10/10 x 4
superset w/
Goodmorning Wide Stance - Bar x 10 x 4

DB Side Bends - 75 x 10/10 x 4
superset w/
Ab Sling - BW x 10 x 4

AdamBAG
02-09-2010, 07:34 AM
Extra 02/09/10

Elliptical x 10 minutes (@10)
Stretch/Roller

I'm committing to getting these extra workouts done. I always feel better when I do them and the cardio can't hurt.

AdamBAG
02-10-2010, 07:45 AM
Dynamic Effort Bench 02/10/10

full body circuit for warmup
stretch/roller

Bench v. Bands
185 + minis x 3 x 9 sets (3 thumb out, 3 pinky on ring, 3 comp)

Rack Lockouts v. Bands (appx. 2.5 board height)
Minis on all Sets
135 x 5
185 x 5
235 x 5
275 x 5

Pullups - Wide
BW x 10 x 4

Pullaparts
Mini x 20 x 4

StLRPh
02-10-2010, 08:50 AM
Good luck on the rehabbing and congrats on the PR

AdamBAG
02-11-2010, 07:49 AM
Good luck on the rehabbing and congrats on the PR

Thanks man!

AdamBAG
02-11-2010, 07:50 AM
Extra 02/11/10

Elliptical x 30 minutes
Stretch
Foam Roller

AdamBAG
02-14-2010, 03:07 PM
Max Effort Bench 02/14/10

full body circuit
stretch

Bench v. 80lbs of Chain - Pinky on the Ring
bar x many
135 x 10
185 x 5
Add Chains
185 x 3
225 x 3
275 x 3
295 x 3 (3rd was a grinder)
315 x 1 (grinder)

We had the chains set up a bit different to where they did not fully deload and you got 95% of the chain weight. Doesn't look like much but I got some good work done today.

DB Floor Press Neutral Grip
60 x 15
80 x 10
100 x 10
100 x 10

DB Row
75 x 15/15 x 3 (first time doing these in a long time)

Face Pulls
90 x 15 x 3

StLRPh
02-14-2010, 03:22 PM
Some strong pressing

AdamBAG
02-16-2010, 07:56 AM
Lower 02/16/10

Elliptical - 15 minutes
Dynamic Warmup
Stretch
Foam Roller

Glute Activation
> bird dogs x 10 x 2
> glute bridge x 10 x 2
> fire hydrant x 10 each leg

Olympic Squat - bar x 10 x 3

GM Wide Stance - 45, 55, 65 x 10

Walking Lunge - 25, 35, 45 x 20 steps

45 Back Ext. - BW x 10 x 3

Ab Roll Outs - BW x 10 x 3

DB Side Bends - 80 x 10/10 x 3

AdamBAG
02-16-2010, 10:20 AM
Bench videos from Sunday.




315 x 1 w/ 80 chains (about 1/2 deload)(pinky on ring)
http://www.youtube.com/user/BadAttitudeGym#p/u/13/2jAFB79oVk4

AdamBAG
02-17-2010, 07:49 AM
Dynamic Effort Bench 02/17/10

Upper Circuit
Roller Stretch

Bench v. Bands
Minis + 185 x 3 x 9 (3 grips)

Kept the weight the same this week. Wasn't feeling fast enough to go up. Setup was a bit sloppy.

Lockouts v. Bands - Pin 7 Sherman Rack
minis + 185, 225, 275, 315, 335, 365 x 5

Pullups - Neutral Grip
BW x 10, 10, 10, 7 (tired today)

Leg Raises
BW x 10, 10, 10, 10

DB Rear Delts
20 x 15 x 3

AdamBAG
02-19-2010, 08:25 PM
Lower 02/19/10

Dynamic Warmup
Roller/Stretch

Oly Squat - 45 x 10 x 4
GHR - BW x 10 x 4
45 Ext. - BW x 10 x 4
Spud Abs - 110 x 10 x 4

AdamBAG
02-20-2010, 09:49 AM
Extra 02/20/10

Elliptical @12 x 30 minutes
Roller
Stretch

AdamBAG
02-21-2010, 11:25 AM
Max Effort Bench 02/21/10

Upper Circuit
Foam Roll
Stretch

Shirt Work - 2 Board
bar x many
135 x 10 x 2
225 x 5 x 2
275 x 3
315 x 3
Add Rage-X
Add 2-board
405 x 3
455 x 3
495 x 3
545 x miss (threw it back into the rack, never done that before in 2.5 years of shirt benching)
545 x 1
585 x 1
605 x 1
645 x 1 (PR +10)

Good shirt work today. I will go raw next week full range. In two weeks I'll shirt up and touch and opener (~550) and do a bit of board work for an overload. Then it will be time to rest for the meet.

Rolling DB Ext.
45 x 10 x 4

DB Row
70 x 15/15 x 4

Band Pullaparts
monster mini x 20 x 3

Shoulder Horn
25 x 10 x 3

StLRPh
02-21-2010, 12:45 PM
Congrats on the PR!

AdamBAG
02-24-2010, 07:45 AM
Congrats on the PR!

Thanks man!

AdamBAG
02-24-2010, 07:46 AM
Dynamic Effort Bench 02/24/10

Upper Circuit
Stretch
Roller

Rep Bench - Pinky on Ring
bar x many
95 x 10
135 x 10
185 x 10
225 x 10
275 x 10
295 x 8 (lungs were not prepared for 10)

Assistance
Pullups
- wide bw x 10, 10
- close/neutral bw x 10, 10

alternate with

Dips
- bw x 10, 10, 10, 10

Rear Delt Machine
- 100 x 10, 10, 10

alternate with

DB Shrugs
- 75s x 10, 10, 10

Phillip Wylie
02-24-2010, 10:09 AM
Nice benching, Adam.

AdamBAG
02-25-2010, 07:34 AM
Nice benching, Adam.

Thanks Phil!

AdamBAG
02-25-2010, 07:34 AM
Extra 02/25/10

Elliptical x 30 @10
Stretch
Roller

AdamBAG
02-25-2010, 07:39 AM
Bench Vids from Sunday

605 x 1 - 2 board
0NFDZDurSFo

645 - 2 board (10lb PR)
h68GxqiFaq8

AdamBAG
02-27-2010, 09:38 AM
Lower 02/26/10

Squat
95 x 5 x 3

Working really hard on keeping my back arched and forcing my knees out to get depth. Phil said I'm getting to parallell, but not breaking so I need to keep working on my flexibility.

GHR
BW x 10 x 5

45 Hyperextension
BW x 10 x 5

SU on GHR w/ Band
green x 10 x 2

Spud Abs
110 x 10 x 2

AdamBAG
02-28-2010, 12:10 PM
Max Effort Bench 02/28/10

Reverse Purple Band - Ring on Ring
135 x 20
185 x 10
225 x 5
275 x 5
315 x 3
365 x 3
385 x 1
425 x miss (Scotty had to get it moving and made me lock it out. PR is 415)
375 x 3

DB Floor Press Neutral Grip
75 x 15 x 4

CSR
4 plates x 10
5 plates x 8, 6, 6

Rolling DB Ext
35 x 15 x 3

Shoulder Horn
15 x 10 x 3

AdamBAG
03-01-2010, 07:44 AM
Deadlift 03/01/10

Dynamic Warmup
Foam Roller
Stretch

Romanians
95 x 10 x 4

Walking Lunge
25 x 16 steps
35 x 16 steps
45 x 16 steps
55 x 16 steps

45 Back Ext.
BW x 10 x 4

GHR on Ab Board
BW x 8 x 4

Ab Sling Legs Straight
BW x 10 x 4

DB Side Bends
75 x 10 x 4

StLRPh
03-01-2010, 07:59 AM
Solid work. How's the back coming along?

AdamBAG
03-01-2010, 01:24 PM
Solid work. How's the back coming along?

Hard to say bro...pretty frustrating. I pretty much couldn't feel my left foot all afternoon Sunday, but I didn't do anything in to specifically irritate it. Felt pretty good this morning.

Deadlift used to be my best lift and I really love pulling, but I guess bench is what I've got right now...

AdamBAG
03-02-2010, 07:00 AM
Extra 03/02/10

walk x 30 minutes
stretch
foam roller

AdamBAG
03-03-2010, 08:12 AM
Dynamic Effort Bench 03/03/10

Dynamic Warmup
Upper Circuit
Roller
Stretch

Bench v. 80lbs Chain
185 x 3 x 3 - thumb out
185 x 3 x 3 - pinky on ring
185 x 3 x 2 - comp grip

We set the chains a bit higher today so more load at the top. Really made us stay tight also. I think we'll stay with this setup for a while.

4 Board v. 80lbs Chain
225, 275, 315, 335 x 5 - pinky on ring

5th rep on 335 was a grinder.

Chins alternating w/ Dips
Chins - BW x 10, 10, 10, 6
Dips - BW x 10, 10, 10, 10

Rear DB Raise alternating w/ Ab Roll Outs
Raise - 25 x 10 x 3
Roll Out - BW x 10 x 3

AdamBAG
03-06-2010, 06:45 AM
Squat 03/05/10

dynamic warmup
stretch
foam roller
pvc roller

Squat
bar x 5 x 5 (can't get loose today)
95 x 5
115 x 5
135 x 5

GHR
BW x 10 x 5

Spud PD Abs
110 x 10 x 5

Band GM
green x 10 x 5

Core Wheel Pull Ins
BW x 10 x 5

AdamBAG
03-07-2010, 02:39 PM
Max Effort Bench 03/07/10

pulldown abs
back raise
upper circuit

Shirt Work
135 x 10 x 3 (3 grips)
185 x 5
225 x 5
275 x 3
315 x 3
Add Rage-X
405 x 3 <<< 2 board
455 x 1 <<< 2 board
495 x 1 <<< 1 board
555 x 1 <<< touch opener
585 x 1 <<< touch second

Things felt good today. Need to get the setup locked in from the warmups. Planning to take a run at 600 in two weeks.

Rolling DB Extension
40 x 12 x 5

SnP Laterang
170 x 10 x 5 (moved the handles on each set)

Shoulder Horn superset w/ Pullaparts
Horn - 10 x 20 x 3
Pullaparts - mini x 20 x 3

Shoulders felt awesome after the superset. Definitely a keeper.

AdamBAG
03-08-2010, 08:14 AM
Lower 03/08/2010

dynamic warmup
roller
stretch

RDL
bar x 10 x 3
95 x 10
115 x 5 x 3

Walking Lunge
45 x 10 steps down, 10 steps back x 4

Glute Bridge
BW x 15 x 4

45 Back Extension
BW x 15 x 4

Crunch Machine
? x 15 x 4

Decline Sit Ups
BW x 15 x 4

Hip Abduction
170 x 15 x 4

StLRPh
03-08-2010, 08:31 AM
Looks like you're progressing on the lower body stuff. Great work in the shirt

AdamBAG
03-09-2010, 07:18 AM
Looks like you're progressing on the lower body stuff. Great work in the shirt

Thanks man. Just trying to be patient. I'm hoping to pull off the floor some in a month or so.

AdamBAG
03-09-2010, 07:19 AM
Extra 03/09/10
Walk x 30 minutes
Foam Roller
Stretch

AdamBAG
03-10-2010, 08:21 AM
Dynamic Effort Bench 03/10/10

dynamic warmup
upper body circuit
foam roller
stretch

Bench v. 80lbs of Chains
185 x 3 x 6 (thumb out, pinky, comp, thump out, pinky, comp)
205 x 3 x 3 (thumb out, pinky, comp)

5 board v. 80lbs of Chains
225 x 5
275 x 5
315 x 5
365 x 4 (most I've done on this exercise)

Chins/Dips Superset
Chins - BW + 1 Chain x 6, 6, 6, 6
Dips - BW + 1 Chain x 10, 10, 10, 7

Still pretty fast today, but starting to feel a tad beat up. 5 board work went well too. Pretty much time to deload and cruise into the meet on the 20th.

AdamBAG
03-12-2010, 08:44 AM
Squat 03/12/10

elliptical x 8 minutes
dynamic warmup
glute activation
roller/stretch

Squat
bar x 10 x 3
more roller
95 x 5
115 x 5
145 x 5

Continuing to work on hitting depth with an arched lower back. Really trying to drive the knees out. So far so good.

GM - Super Wide Stance
45, 65, 75, 85 x 10

45 Back Extension
BW x 10 x 4

Ab Sling
BW x 10 x 4

DB Side Bends
75 x 15/15 x 3

StLRPh
03-12-2010, 12:33 PM
Good to see your progress on the squat and your bench is coming along really well. Sure to hit some PR's at the next meet.

AdamBAG
03-14-2010, 12:17 PM
Good to see your progress on the squat and your bench is coming along really well. Sure to hit some PR's at the next meet.

Thanks bro

AdamBAG
03-14-2010, 12:17 PM
Max Effort Bench 03/14/2010

upper circuit warmup

Bench Deload
135 x 15 x 2
185 x 5
225 x 5
275 x 3
315 x 3

Blast Straps
Rear Delts x 10 x 5
Push Ups x 10 x 5
Rows x 10 x 5

Rolling DB Ext
30 x 10 x 4

Shoulder Horn
10 x 10 x 4

Everything feeling good. I'm excited for the meet. Plan is to open 555 and then go 600.

StLRPh
03-14-2010, 02:40 PM
Everything feeling good. I'm excited for the meet. Plan is to open 555 and then go 600.

Good luck! It will be pretty sweet to get a 100+lb PR on bench!

AdamBAG
03-15-2010, 07:41 AM
Extra 03/15/10

Elliptical x 30 minutes
Dynamic Warmup Lower
Stretch/Foam Roller
Glute Activation Exercises
Back Raise x 10 x 4
Decline SU x 10 x 4

Just the usual work I do during a meet week plus my back rehab work.

john o
03-15-2010, 07:43 PM
Hey bud, I stopped in on the recommendation of Matt (Stlrph) because I'm dealing with a back issue as well. I admire both your tenacity and restraint. I picked up a few ideas in here and gained some inspiration as well. If you get curious you can check out how I'm going about the rehab at John o's log to 1,607 @ 242 raw.

AdamBAG
03-16-2010, 10:34 AM
Hey bud, I stopped in on the recommendation of Matt (Stlrph) because I'm dealing with a back issue as well. I admire both your tenacity and restraint. I picked up a few ideas in here and gained some inspiration as well. If you get curious you can check out how I'm going about the rehab at John o's log to 1,607 @ 242 raw.

Thanks man. I will have to check out your journal.

AdamBAG
03-17-2010, 07:48 AM
Extra 03/16/10
Walk x 20 minutes
Stretch

Extra 03/17/10
Elliptical x 30 minutes
foam roller/stretch
bench - 135 x 10 x 3
lat pull - ? x 25 x 2
tri extension 25 x 10 x 2
hammer curl 25 x 10 x 2
stretch

Just a quick workout this a.m. to keep everything loose. Feeling really good and ready to go on Saturday.

john o
03-17-2010, 05:34 PM
Tear it up on Saturday. You are ready.

AdamBAG
03-18-2010, 10:47 AM
Tear it up on Saturday. You are ready.

Thanks bro

AdamBAG
03-19-2010, 09:21 AM
Weighed in at 251. Really excited for tomorrow.

StLRPh
03-19-2010, 09:34 AM
I'll be honest...I'm probably more excited to see how you do than I should be. Good luck with the meet and keep us posted.

AdamBAG
03-22-2010, 08:29 AM
SPF Longhorn Classic - Bench Only

I just want to quickly thank everyone that made Saturday happen. Thanks to Jesse Rodgers for bringing the SPF to Texas. Thanks to Sean Donegan for sponsoring the meet and making sure that all of us at BAG have a great place to train. Thanks to my BAG training partners: Atom, Scott, Henry, Steve, Sean, Mark, Paul and Phil. There is no way I could compete without you guys. Thanks to Jason Venn for helping me deal with my back injury and getting me in good enough shape to bench competitively. Thanks to Jason Coker for teaching me how to bench in a shirt and always taking the time to talk about training with me even though he's one of the best in the game.

Special thanks to my wife Laura for her support. Thanks thanks to my parents and mother-in-law for coming out to support me as well. Also, thank you to my son Graham who attended his first meet on Saturday and didn't cry once. I love you buddy.

Weighed in at 251 on Friday.

Opener - 555
> Got a bit off balance, but it was an easy lift.

Second - 600
> Hammered it. Everything felt great. This was my goal for this meet and I'm very pleased.
> (caution F-Bomb :) ) http://www.youtube.com/user/BadAttitudeGym#p/u/3/YC7SAmnpWcI

Third - 630
> I tucked too soon and touched too low. Next time.
http://www.youtube.com/user/BadAttitudeGym#p/u/2/rS6v7oPlNyc

I'm really pleased with how this meet turned out. This was my first time on the platform in 11 months due to my back injury. Felt great to be back. I love powerlifting.

The plan right now is to give single-ply a shot and compete at the USAPL state meet next month.

AdamBAG
03-22-2010, 08:38 AM
Deadlift 03/22/2010

bike x 5 minutes
dynamic warmup
glute activation work
stretch/foam roller

Deadlift Conventional
bar x many
95 x 5
115 x 5
135 x 5

First pulls off the floor since December.

Unilateral Leg Press (sled counted as 45)
135 x 10/10
225 x 10/10
275 x 10/10
315 x 10/10

Hip Extension w/ Band
mini x 15/15 x 4

45 Back Extension
25 x 10 x 4

Ab Roll Outs
BW x 10 x 4

Hip Adduction w/ Band
mini x 15/15 x 3

DB Side Bends
80 x 10/10 x 3

StLRPh
03-22-2010, 08:50 AM
How did the pulls feel? BTW, need to update your sig to include your 600lb bench :)

john o
03-22-2010, 11:34 AM
You deserve it. Great pressing and congratulations.

AdamBAG
03-23-2010, 07:25 AM
Thanks guys!

Pulls felt fine, but they were obviously very light. Slow and steady.

AdamBAG
03-23-2010, 07:25 AM
Extra 03/23/10
Walk x 30 minutes
Roller
Stretch

Commute
03-23-2010, 07:30 AM
Grats on 600... great video!

AdamBAG
03-24-2010, 08:25 AM
Grats on 600... great video!

Thank You!

Sorry about the back injury man. I feel your pain!

AdamBAG
03-24-2010, 08:25 AM
Dynamic Effort Bench 03/24/10

elliptical x 8 minutes
upper circuit
foam roller
stretch

Bench v. Mini-Bands
185 x 3 x 3 (inch from smooth)
185 x 3 x 3 (thumb from smooth)
185 x 3 x 3 (pinky on ring)

BB Extension to Chin
95 x 10
105 x 10
115 x 10
125 x 10

Neutral/Close Pullups
BW x 10, 10, 10, 8

DB Upright Row
25, 35, 35, 35 x 10

Ab Sling
BW x 10 x 4

StLRPh
03-24-2010, 08:33 AM
You don't believe in taking much time off do you? :)

AdamBAG
03-24-2010, 03:46 PM
You don't believe in taking much time off do you? :)

Normally I would take a full week but I'm going to do a USAPL meet in a month so I need to train. Plus, my lower body work isn't taxing at all so I should be fine.

StLRPh
03-24-2010, 04:55 PM
Normally I would take a full week but I'm going to do a USAPL meet in a month so I need to train. Plus, my lower body work isn't taxing at all so I should be fine.

Bench only or full-power? Are you going to try to make the cut to 242?

AdamBAG
03-25-2010, 07:24 AM
Bench only or full-power? Are you going to try to make the cut to 242?

Bench only.

Definitely be in the 275s as USAPL has a 2 hour weigh-in policy.

AdamBAG
03-26-2010, 09:30 AM
Squat 03/26/10

Elliptical x 10 minutes
Dynamic Warmup
Roller/Stretch
Glute Activation

Squat
165 x 5

GM
95 x 10 x 4 (2 close, 2 wide)

Machine Circuit
Leg Curl x 10 x 3
Hip Add. x 10 x 3
Leg Ext x 10 x 3
Hib Abd. x 10 x 3

Decline Situps
Med Ball x 10 x 5

Phillip Wylie
03-26-2010, 09:44 AM
I look forward to your USAPL debut, Adam.

Phillip Wylie
03-26-2010, 09:44 AM
Have you decided on a shirt yet?

AdamBAG
03-26-2010, 10:58 AM
Have you decided on a shirt yet?

Phil, I'm going to borrow a shirt from Henry. Either a 48 Katana or a 50 Katana. My real concern is touching at the "sternum" in a tight shirt so I may need to go with the 50. I've benched a fairly easy 500 in the 48 before.

AdamBAG
03-26-2010, 11:05 AM
Have you decided on a shirt yet?

Phil, I'm going to borrow a shirt from Henry. Either a 48 Katana or a 50 Katana. My real concern is touching at the "sternum" in a tight shirt so I may need to go with the 50. I've benched a fairly easy 500 in the 48 before.

AdamBAG
03-28-2010, 03:10 PM
Max Effort Bench 03/28/10

pulldown abs 90 x 15 x 4
45 back ext BW x 15 x 4
Roller/Stretch
Upper Circuit

Shirt Work - Single Ply
bar x many
135 x 10 x 2
185 x 5
225 x 5
275 x 3
315 x 3
Add Single Katana (50)
365 x 1 no touch
405 x 1 no touch
455 x 1
495 x 1 super ugly, touched too low
495 x 1 good rep

Adjusting to the USAPL rules will be a bit different, but it's an exciting challenge. Felt pretty good in the shirt. I'm finding that I get better pop and a smoother transition if I touch higher. Same thing happens in the double ply shirts.

Rolling DB Extensions
35 x 15 x 4

CSR
135 x 15 x 4

Shoulder Horn
10s x 15 x 4

john o
03-28-2010, 03:18 PM
Good luck sorting out the shirt. Looks like you are already moving some good weight.

StLRPh
03-28-2010, 03:33 PM
Looking good and seem to be learning the shirt quickly.

AdamBAG
03-29-2010, 08:20 AM
Good luck sorting out the shirt. Looks like you are already moving some good weight.


Looking good and seem to be learning the shirt quickly.

Thanks guys. I don't think going from a double ply to a single ply will be that big of a change, but it might be going the other way.

AdamBAG
03-29-2010, 08:21 AM
Deadlift 03/29/10

First day in BAG East (my garage) thanks to Strength n Power Equipment Company.

Dynamic Warmup
Foam Roller/Stretch
Glute Activation Work

Deadlift
GMs w/ the bar x many
95 x 10 (RDL)
115 x 10 (RDL)
135 x 10 x 2 (wore a loose belt on these)

Superset: Bulgarian Split Squat w/ Hanging Leg Raise
Split Squat: BW x 10/10, 20lb Chain x 10/10, 20lb Chain x 10/10
Leg Raise: BW x 10, BW x 10, BW x 10

Superset: Sumo Stance Band GM w/ Situps
GM: Light Band x 15 x 3
SU: BW x 15 x 3

StLRPh
03-29-2010, 08:42 AM
Good job getting the work in. I can't imagine that its much fun but your focus and perserverence is pretty damn impressive

AdamBAG
03-30-2010, 09:53 AM
Good job getting the work in. I can't imagine that its much fun but your focus and perserverence is pretty damn impressive

Thanks bro. I'll still be training whether I have to crawl in!

john o
03-30-2010, 10:45 AM
This is why you are an achiever. Keep it up.




Thanks bro. I'll still be training whether I have to crawl in!

AdamBAG
03-31-2010, 07:58 AM
Dynamic Effort Bench 03/31/10

Warmup circuit
Roller
Stretch

Bench v. Mini Bands
185 x 3 x 9 (thumb out, ring on ring, comp)

3-Board v. Mini Bands
225 x 10
275 x 5 x 3 (ring on ring)

Pullups
5 Different Grips - BW x 10, 10, 10, 6, 4

Pullaparts on Bench
Mini x 20 x 5

AdamBAG
04-01-2010, 07:58 AM
Extra 04/01/10

Walk Dog x 45 minutes

Stretch

AdamBAG
04-01-2010, 07:59 AM
Does anyone know how I can change the name of this thread without starting a new one?

AdamBAG
04-02-2010, 09:38 AM
Squat 04/02/10

Dynamic Warmup
Roller/Stretch
Glute Activation

Squat
bar x a lot
95 x 10
135 x 10 x 4

GM - Sumo Stance
95 x 20 x 3

Band Leg Curl
Lights x 20 x 3

Leg Raises on Bench
1 Chain x 15 x 3

Band Hip Adduction
Mini x 20/20 x 3

Band Pulldown Abs
Light x 30 x 3

john o
04-02-2010, 11:59 AM
Great job doing what you need to do Adam. Your perservance is going to pay off brother.

StLRPh
04-02-2010, 12:00 PM
Does anyone know how I can change the name of this thread without starting a new one?

I think that the mods can do it.

AdamBAG
04-04-2010, 04:31 PM
Max Effort Bench 04/04/10

circuit warmup

Bench - Shirt Work
135 x 10 x 2
185 x 5
225 x 5
275 x 3
315 x 3
Add 48 Katana
405 x 1 no touch
455 x 1 no touch
495 x 1 smoked
545 x miss (way out of the groove so the guys took it, nice spotting guys)
545 x 1 (uneven lockout, but I needed to know where I'm at in the single ply gear)

Rolling DB Extension
40 x 12 x 5

CSR
135 x 12
160 x 12
185 x 12 x 3

Shoulder Horn
15 x 12 x 4

StLRPh
04-04-2010, 05:13 PM
Seems like you're in a pretty good spot strength wise.

john o
04-04-2010, 06:42 PM
Sounds like you have a good training crew helping you progress.

AdamBAG
04-05-2010, 07:55 AM
Thanks guys. I have a great group of guys I train with. I can only train at BAG once or twice a week right now, but it's well worth it.

AdamBAG
04-05-2010, 07:55 AM
Deadlift 04/05/10

Dynamic Warmup
Foam Roller
Stretch

Deadlift
bar x many
95 x 10
135 x 10 x 5

Split Squat
BW x 10/10
1 Chain x 10/10 x 3

Blast Strap Fall Outs
BW x 10 x 4 (gonna be sore)

Single Leg Box Squats
BW x 10/10 x 3

Band Side Bends
Light x 15/15 x 3

john o
04-05-2010, 09:57 AM
Little by little the deads/squats are climbing.

AdamBAG
04-06-2010, 07:56 AM
Extra 04/06/10

Walk x 30 minutes
Roller/Stretch

So the "fall outs" I did yesterday with the blast straps made me brutal sore. Wow.

AdamBAG
04-07-2010, 08:23 AM
Dynamic Effort Bench 04/07/10

Dynamic Warmup
Upper Circuit

Rep Bench - Pinky on Ring
bar x 50
95 x 25
135 x 15
185 x 5
225 x 5
245 x 5
275 x 5
315 x 5

BS Pushups
BW x 10 x 4

Wide/Neutral Pullups - Grip #3
BW x 10 x 4

BS Rear Delt Fly
BW x 10 x 4

BS Low Row
BW x 10 x 4

Feeling kind of beat up and run down today so I didn't push it too hard. Today was the last real benching before the meet on the 17th. I will squat Friday and then it's pretty much time to cruise on in to the meet. Should be fun.

StLRPh
04-07-2010, 08:42 AM
Any ideas for an opener? Gotta get that 650!

john o
04-07-2010, 06:04 PM
Rest up, then tear it up. Good luck.

AdamBAG
04-09-2010, 01:13 PM
Any ideas for an opener? Gotta get that 650!


Rest up, then tear it up. Good luck.


Thanks fellas!

No 650 this meet. I'll be wearing a single-ply shirt in this meet and I used a double-ply to hit the 600.

My plan is to open at 500ish, then 530ish, then 550ish. I've never done a USAPL meet before and I'm not totally comfortable with the commands yet, so I just want to get some good lifts in. That said, if I just kill 530 I might roll the dice and go closer to 575 or so. We'll see what happens.

AdamBAG
04-10-2010, 07:19 AM
Squat 04/109/10

Warmup
Dynamic Warmup
Foam Roller
Softball
PVC
Stretch
Glute Activation

Squat
bar x 10 x 2
95 x 10
135 x 10 x 5

Felt good squatting today. Phil said that I'm getting to parallel. I'm cool with that. I'll continue to work on hip mobility so I can break parallel w/o rounding my low back.

GHR
BW x 10 x 4

RH w/ Long Strap
180 x 10 x 4

Spud Strap Pulldown Abs
110 x 10 x 4

StLRPh
04-10-2010, 07:41 AM
Good stuff Adam with the rehab. Keep it up.

john o
04-10-2010, 11:48 AM
Great news you felt good and are hitting parallel.

AdamBAG
04-12-2010, 07:33 AM
Thanks guys. I just have to be patient and keep working. Back is a little fired up this morning, but I don't think it's from the workouts. I must have just slept in a weird position.

AdamBAG
04-12-2010, 07:33 AM
Max Effort Bench Deload 04/11/10

Upper Circuit
45 Back Ext x 10 x 4
Spud Abs x 10 x 4
Stretch

Bench
135 x 15 x 3
185 x 5
225 x 5
275 x 3
315 x 3

Rolling DB Ext.
25 x 15 x 4

CSR
115 x 15 x 4

DB Hammers
25 x 15 x 3

Shoulder Horn
10 x 15 x 3

AdamBAG
04-15-2010, 01:06 PM
Extra 04/12/10
Walk x 30 minutes

Extra 04/14/10
Dynamic Warmup
Roller/Stretch
Circuit: Bar x 10 x 4 (squat, OHP, GM, row, tri ext, curl)
Rotator Work w/ Band

Extra 04/15/10
Walk x 30 minutes
Stretch/Roller

john o
04-15-2010, 01:20 PM
Effort is stellar bud.

AdamBAG
04-18-2010, 12:20 PM
Well, didn't go well at all for a variety of reasons. In the end I just need to get better.

501 - Miss - Took about a year to touch and called for dip/up and down on the way back up.

523 - Miss- Easier to touch, but I let it get out of the groove and lost it towards the rack I think. My back cramped up severely and I had no leg drive.

523 - Miss - Felt good, but called for uneven lockout.

Thanks you to all my BAG teammates for helping me train for this meet. Also, thanks to my wife Laura for sitting through another meet. :) Congrats to Henry for hitting a nice 903 squat and qualifying for USAPL Nationals even though he benched and deadlifted raw.

StLRPh
04-18-2010, 12:25 PM
Tough luck. Still probably learned a lot. Any more single-ply meets in the future?

john o
04-18-2010, 09:33 PM
Sounds like some real close misses. You'll make the adjustments and get stronger for the next one.

AdamBAG
04-19-2010, 07:50 AM
Thanks guys. I made a lot of mistakes Saturday, but that's ok. Just need to learn from them and get better.

AdamBAG
04-19-2010, 07:50 AM
Squat/DL Assistance 04/19/10

Dynamic Warmup
Roller/Stretch
Glute Activation

Superset #1
Wide Stance Good Morning - 95 x 10 x 4
Split Squat - 1 Chain x 10/10 x 4

Superset #2
Band Leg Curl - Light x 10 x 4
Hanging Leg Raise - BW x 10 x 4

Superset #3
Band GM - Light x 20 x 3
Rack Situp on Roller - BW x 20 x 3

After the bomb this weekend I've realized that my conditioning is total crap. My back is feeling good enough to at least train with more volume and less rest. So that's what I'm going to do. More cardio work as well and try to watch my diet too.

StLRPh
04-19-2010, 08:19 AM
Seems like the back is coming along nicely. I'm right there with you on the diet and cardio. Hate doing it but its been neglected a long time.

AdamBAG
04-20-2010, 09:11 AM
Extra 04/20/10
Walk x 30 minutes
Stretch/Roller

Sore from yesterday...

StLRPh
04-20-2010, 09:36 AM
Just means its working. :)

john o
04-20-2010, 04:27 PM
Sounds like a plan Adam. The back seems to be holding up, which is good.

AdamBAG
04-21-2010, 08:07 AM
Just means its working. :)

Ha! Very true!


Sounds like a plan Adam. The back seems to be holding up, which is good.

Thanks man, feels pretty good compared to how it's been in the past. Slow and steady...

AdamBAG
04-21-2010, 08:07 AM
Dynamic Effort Bench 10/21/10

Upper Warmup Circuit
Stretch

Bench v. Bands - Week 1
Short Monster Mini Bands
155 x 3 x 3 (pinky, middle, comp)
175 x 3 x 6 (pinky, middle, comp)

Speed was pretty good. I may go up in weight a bit next week. I liked the short bands. Really easy to set up.

Superset 1
JM Press - 135 x 10, 155 x 10 x 3
Wide Pullup - Fat x 10, 10, 10, 7 rest ten seconds then 3 more

Superset 2
Band Pullapart - Mini x 20 x 4
Leg Raise - 1 Chain x 20 x 4 (wanted to die)

I'm going to continue to push the volume and use the supersets. I think this will really help my conditioning. Workout on Monday was 55 minutes and today 1 hour, but I still got a lot done.

john o
04-21-2010, 09:00 AM
Supersets looking good.

StLRPh
04-21-2010, 04:01 PM
That's a lot in an hour. Great job keeping the pace up

AdamBAG
04-23-2010, 09:54 PM
Squat/Pull 04/23/10

Dynamic Warmup
Roller/PVC/Softball
Stretch

Squat
135 x 5
155 x 5
175 x 8

Need to get lower.

Deadlift
135 x 5
155 x 5
175 x 8

Superset 1
GHR - BW x 10 x 4
Spud Abs - 110 x 10 x 4

Superset 2
45 Back Ext. - BW x 10 x 4
Core Wheel Pull Ins - BW x 10 x 4

john o
04-24-2010, 12:10 AM
Good to see you progressing on the squats and deads.

StLRPh
04-24-2010, 07:11 AM
Very cool to see the weight moving up on squats and deads. How did they feel?

AdamBAG
04-26-2010, 04:50 AM
Thanks guys, I felt pretty good after the squats and pulls. Deadlifting felt really awkward though, but that's to be expected I guess.

AdamBAG
04-26-2010, 04:51 AM
Max Effort Bench 04/25/10

warmup circuit
stretch

Reverse Average Bands
135 x 20
185 x 10
225 x 5
275 x 5
315 x 5
365 x 3
405 x 3 (3rd pretty tough)
435 x 1
455 x 0 (damn gravity)

Superset 1
Fat Bar Extension on Floor - 135 x 10, 8, 5
Rear Delt DB Raise - 20 x 10 x 3

Superset 2
DB Row - 75 x 10/10 x 3
Face Pulls - 90 x 10 x 3

Superset 3
Shoulder Horn - 15 x 10 x 3
Hammer Curls - 45 x 10 x 3

StLRPh
04-26-2010, 06:00 AM
Good stuff Adam, how did the supersets feel this time around?

AdamBAG
04-26-2010, 07:56 AM
Good stuff Adam, how did the supersets feel this time around?

Thanks bro. The supersets really suck, but I need the conditioning work. I don't need to try to push the weight up too high on accessory work anyway, so it's a good way to limit the weight, but still get good work in.

AdamBAG
04-26-2010, 07:57 AM
Lower Accessory

Dynamic Warmup
Glute Activation
Stretch/Roller

Superset 1
Wide GM - 95 x 12 x 4
Split Squat - 1 chain x 12/12 x 4

Superset 2
Hanging Leg Raise - BW x 10 x 3
Band Hip Adduction - Mini x 20 x 3
Band Hip Abduction - Mini x 20 x 3

Superset 3
Band GM Rounded - Light x 20 x 3
Band Side Bends - Light x 20 x 3

I'm sore as hell after yesterdays benching. This tells me that I really got detrained due to the two meets back to back. I didn't get much raw work in during that time and I think my bench suffered. I won't let that happen again.

My back is feeling pretty good after Fridays work so I will continue this setup.

AdamBAG
04-29-2010, 08:06 AM
Dynamic Effort Bench 04/29/10

warmup
stretch

Bench v. Short Monster Mini Band - Week 2
155 x 3 x 3 (3 grips)
175 x 3 x 3 (3 grips)
185 x 3 x 3 (3 grips)

Superset 1
JM Press - 185 x 5, 205 x 5, 225 x 5 x 3
Pullups
> wide x 10
> neutral #3 x 10
> neutral #2 x 10
> neutral #1 x 10
> reverse x 6, 2, 2

Superset 2
Shrugs - 225 x 10 x 3
Band Pullaparts - Shortened Mini x 10 x 3

john o
04-29-2010, 11:35 PM
Glad the backs feeling better man. You are working hard at it.

AdamBAG
05-01-2010, 06:46 AM
Glad the backs feeling better man. You are working hard at it.

Thanks bro!

AdamBAG
05-01-2010, 06:47 AM
Deadlift
145 x 5
165 x 5
185 x 5

Superset 1
GHR - BW x 15 x 4
Spud Abs - 110 x 15 x 4

Superset 2
45 Hyper - 10 x 15 x 4
SU on GHR - 10 x 15 x 4

StLRPh
05-01-2010, 07:01 AM
How's the back doing now that you're increasing weights some?

AdamBAG
05-01-2010, 07:26 AM
How's the back doing now that you're increasing weights some?

The weights still feel really light and my back feels pretty good while training. I've had some pain, but I think it's due to not sleeping well lately because of a sinus infection. Overall though I can't complain.

StLRPh
05-01-2010, 07:39 AM
Any plans for a push/pull or full power meet this year?

AdamBAG
05-02-2010, 07:51 PM
Max Effort Bench

Floor Press - Pinky on Ring
275 x 5 x 5

Superset 1
Overhead Press - 95 x 10, 115 x 10, 135 x 8
MF Bar Row - 135 x 10 x 4

Superset 2
BS Pushup - BW x 10 x 4
BS Row - BW x 10 x 4

john o
05-02-2010, 07:57 PM
Nice back to back workouts.

AdamBAG
05-03-2010, 07:56 AM
Any plans for a push/pull or full power meet this year?

I doubt it, but never say never. I've got a long way to go.

AdamBAG
05-03-2010, 07:57 AM
Lower Accessory 05/03/10

Dynamic Warmup
Glute Activation Ex.
Stretch
Foam Roller

Superset 1
Extra Wide GM - 95 x 15 x 4
Split Squat - 1 chain x 15/15 x 4

Superset 2
BS Fallouts - BW x 10 x 4
Band Hip Adduction - Mini x 20 x 4
Band Hip Abduction - Mini x 20 x 4

AdamBAG
05-05-2010, 07:58 AM
Dynamic Effort Bench 05/05/2010

Dynamic Warmup
Stretch

Bench v. Short Monster Minis - Week 3
175 x 3 x 9 (3 grips - thumb out, pinky on ring, middle on ring)

Superset 1
JM Press - 135 x 15, 185 x 5, 205 x 5, 225 x 5, 235 x 5
Wide Pullup - BW x 10, 10, 10, 7, 7

Superset 2
Shrugs - 225 x 12 x 4
BS Face Pulls - BW x 12 x 4

StLRPh
05-05-2010, 08:15 AM
Good stuff Adam. Are you waving the straight weight on DE bench? Or going mostly by feel?

AdamBAG
05-05-2010, 09:33 AM
Good stuff Adam. Are you waving the straight weight on DE bench? Or going mostly by feel?

Thanks!

I haven't used monster minis before so the past couple of weeks I needed to figure out what weight felt challenging while maintaining speed. Last week 185 didn't move fast enough so I decided 175 was about right for the monster minis.

AdamBAG
05-08-2010, 07:22 AM
Lower 05/07/10

dynamic warmup/stretch
pvc roller

Squat
bar x many
105 x 5
155 x 5
175 x 3
195 x 3

Deadlift
135 x 5
155 x 3
175 x 3
195 x 3

Superset 1
GHR - 10 x 10 x 4
Spud Abs - 110 x 10 x 4

Superset 2
45 Extension - 10 x 10 x 4
DB Side Bends - 75 x 10/10 x 4

StLRPh
05-08-2010, 08:27 AM
Moving forward, slowly but surely. I wish I had half of your patience (and common sense).

john o
05-08-2010, 04:14 PM
Nice work Adam!

AdamBAG
05-09-2010, 04:25 PM
Thanks fellas. I don't have that much common sense. I re-injured myself several times before I finally checked my ego.

AdamBAG
05-09-2010, 04:26 PM
Max Effort Bench 05/09/10

Bench to Pins (Bench Pin 9) - Ring on Ring
135 x 10
185 x 5
225 x 5
275 x 3
315 x 3
335 x 3
355 x 3
375 x 3
395 x 3

I started these like a standard bench (with eccentric phase), stopped on the pins like a box squat, then pressed up. I liked this much better than doing lockouts w/o the eccentric phase. Felt way better on the shoulders. Pins were b/t a 3 board and 4 board I think.

Superset 1
OHP - 115 x 10 x 4
1 Arm Row w/ MF Bar - 70 x 10/10 x 4

Did these rows with a "ghetto" t-bar row setup, but used the MF bar so that I could use a thick handle and work the grip more.

Superset 2
Fat Man Rows Wide Grip - BW x 15 x 4
Ext. to Chin w/ MF Bar - 65 x 15 x 4

Superset 3
Internal Rotation - Mini x 15/15 x 3
External Rotation - Mini x 15/15 x 3

StLRPh
05-09-2010, 04:52 PM
Strong work Adam

AdamBAG
05-10-2010, 08:12 AM
Lower Accessory Deload

Dynamic Warmup
Roller/Stretch
Glute Activation

SS 1
GM Squat Stance - 95 x 10 x 4
1 Leg Squat to Bench - BW x 10/10 x 4

SS 2
SU on Roller - BW x 15 x 4
Band GM Wide Sumo - BW x 15 x 4

Easy day today, but I'm feeling a bit beat up. Sciatic pain etc. Deload came at the right time.

AdamBAG
05-12-2010, 08:14 AM
Dynamic Effort Bench 05/12/10

dynamic warmup
upper circuit
stretch

Bench v. Chains - Week 1
80lbs chain + 165 x 3 x 3
80lbs chain + 185 x 3 x 6

Superset 1
Rack Lockout Pin 13 - 80lbs Chain + 225 x 10, 275 x 10, 315 x 5 x 3
Pullups Neutral Grip #2 - BW x 10, 10, 7, 6, 6

Superset 2
Band Side Raise - mini x 20 x 3
Band Pullapart on Bench - mini x 20 x 3

AdamBAG
05-13-2010, 07:57 AM
Squat/Deadlift Deload

Dynamic Warmup
Stretch/Roller
Glute Activation

Squat
bar x 10 x 3
95 x 5 x 2
135 x 5 x 3

Deadlift
135 x 5 x 3

Superset
BS Ab Fallouts - BW x 15 x 4
Band Leg Curl - 2 Lights x 15 x 4

Took forever to get warmed up this morning, but felt good once I did. Looking forward to the next round of squatting and pulling.

StLRPh
05-13-2010, 09:10 AM
Looking forward to the next round of squatting and pulling.

That's a pretty good sign, in and of itself.

AlMohr
05-13-2010, 09:29 PM
I didn't know you had a log here Adam. I remember meeting you a few years back down in Houston at an apf meet. You've come along way buddy, glad to see your still training and making prs, I'll stop in here from now, btw is old mark still alive and kicking? lol

AdamBAG
05-17-2010, 08:02 AM
That's a pretty good sign, in and of itself.

Thanks bro! I hope so!


I didn't know you had a log here Adam. I remember meeting you a few years back down in Houston at an apf meet. You've come along way buddy, glad to see your still training and making prs, I'll stop in here from now, btw is old mark still alive and kicking? lol

Good to talk to you man. I think I do remember meeting you. Maybe Houston in 2008? Had to deadlift outside? hahahaha

Mark is still allegedly alive, but he's old as hell! :evillaugh:

AdamBAG
05-17-2010, 08:02 AM
Lower Assistance

Dynamic Warmup
Foam Roller/Stretch
Glute Activation

Superset 1
GM Squat Stance - 115 x 10 x 4
Hanging Leg Raise Knees Bent - BW x 10 x 4

Superset 2
Lunge - 1 chain x 10/10 x 4
Situps - BW x 20 x 4

Superset 3
BB Glute Bridge - 135 x 10 x 4
Wood Chops w/ Band - Light x 10/10 x 4

john o
05-17-2010, 07:05 PM
Squatting, pulling, and supersets are looking good.

AdamBAG
05-19-2010, 08:13 AM
Squatting, pulling, and supersets are looking good.

Thanks John O

AdamBAG
05-19-2010, 08:13 AM
Dynamic Effort Bench 05/19/10

Dynamic Warmup
Upper Circuit Warmup

Bench v. Chains - Week 2
80lbs Chain + 185 x 3 x 9 (three grips)

Superset 1
Rack Lockouts - Pin 12 - Thumb From Smooth - 80lbs Chain + 275, 315, 335, 355, 365 x 5
Pullups - Neutral #1 - BW x 10, 10, 10, 8, 6

Superset 2
BS Rear Flyes - BW x 10 x 4
BS Flys - BW x 10 x 4

StLRPh
05-19-2010, 08:28 AM
Doing good stuff as usual. How's the conditioning coming?

AdamBAG
05-22-2010, 06:51 AM
Doing good stuff as usual. How's the conditioning coming?

I may be in slightly better shape, but I still need to work on it. Not terrible, but not good enough I guess.

AdamBAG
05-22-2010, 06:51 AM
Squat/Pull 05/21/10

Didn't get to leave work until late so I didn't get to start training until almost ten. Not my favorite thing to do, but you do what you have to do.

Dynamic Warmup
Roller
Stretch
Glute Activation

Squat
work sets
145 x 5
165 x 5
185 x 8

Deadlift
145 x 5
165 x 5
185 x 8

Giant Set
Single Leg Glute Bridge - BW x 10/10 x 4
Leg Raise/Pike - BW x 10 x 4
Ghetto GHR - BW x 10 x 4
Situps - BW x 10 x 4

john o
05-22-2010, 10:46 AM
You've come a long way since I first popped in here!

StLRPh
05-22-2010, 04:21 PM
Doing really good work Adam. The back is coming along very well.

AdamBAG
05-23-2010, 07:53 AM
Thanks fellas. I think you two found me at my lowest point LOL!

AdamBAG
05-23-2010, 07:48 PM
Max Effort Bench 05/23/10

upper circuit
stretch/roller

Close Grip Bench - Thumb from Smooth
135 x 10 x 2
185 x 5
225 x 3
275 x 3
315 x 3
335 x 1
345 x 1
365 x 1 (PR)

4 Board - Thumb from Smooth
365 x 3 x 3

Rolling DB Ext.
45 x 10 x 4

CSR - Close/Neutral
135 x 10 x 4

Shoulder Horn
15 x 10 x 4

AdamBAG
05-24-2010, 08:05 AM
Lower Assistance 05/24/10

Dynamic Warmup
Roller/Stretch
Glute Activation
More Stretching

SS 1
GM - Wide - 115 x 10 x 4
DB Lunge - 25 x 10/10 x 4

SS 2
BB Hip Thrust - 115 x 15 x 4
BS Fallouts - BW x 15 x 4

SS 3
DB Side Bends - 80 x 20/20 x 4
Hip Adduction - Mini x 20/20 x 4
Hip Abduction - Mini x 20 x 4

StLRPh
05-24-2010, 08:30 AM
Great job on the PR!

GCPowerlifter
05-24-2010, 08:49 AM
Good job on the close grip. I just did those on my last ME day for the first time in years, and I think i'll leave them in the rotation. Good exercise

john o
05-24-2010, 09:14 AM
That PR ought to put a little spring in your step.

AdamBAG
05-25-2010, 08:20 AM
Thanks for the support guys.

AdamBAG
05-26-2010, 07:59 AM
Dynamic Effort Bench 05/26/10

Stretch/Upper Circuit

Bench v. Chains - Week 3
185 + 80lb chain x 3 x 9 (3 grips)

Superset 1
DB Bench - 80 x 15, 90 x 10, 10, 10
Wide Pullup - BW x 10, 10 , 10, 7

Superset 2
Fat Man Pullups to Face - BW x 10 x 4
DB Laterals - 25 x 10 x 4
Wood Chops w/ Band - Light x 10/10 x 4

AdamBAG
06-01-2010, 07:34 AM
Squat/DL 05/29/10

Stretch/Roller

Squat
155 x 3
175 x 3
195 x 6

Deadlift
155 x 3
175 x 3
195 x 6

GHR
BW x 10 x 4

Spud Abs
115 x 10 x 4

It was over 90 in the gym so I didn't have much energy for assistance work.

I was out of town all weekend and couldn't get away to train.

StLRPh
06-01-2010, 07:47 AM
Doing well Adam. Looks like you got in the important stuff

john o
06-01-2010, 08:45 AM
Looks good Adam!

AdamBAG
06-02-2010, 07:56 AM
Dynamic Effort Bench 06/02/10

Dynamic Warmup
Upper Circuit
Stretch

Bench v. Chains - Week 3
185 x 3 x 9 (3 grips)

Superset 1
DB Bench - 90 x 10 x 4
Wide Pullup - BW x 10, 10, 9, 7

Superset 2
H-Rolls - 25 x 10 x 4
DB Hammers - 40 x 10 x 4

john o
06-02-2010, 03:48 PM
How is the back Adam? The #'s say it's getting better.

AdamBAG
06-04-2010, 07:57 AM
How is the back Adam? The #'s say it's getting better.

It's doing ok. Still some sciatic pain, but not too bad.

AdamBAG
06-04-2010, 07:58 AM
Squat/Deadlift 06/04/10

dynamic warmup
glute activation
roller/stretch

Squat - 531 week
bar x 10
95 x 10
135 x 5
165 x 5
185 x 3
205 x 5

Deadlift - 531 week
135 x 5
165 x 5
185 x 3
205 x 5

Superset
Hanging Leg Raise - BW x 10 x 5
Band Leg Curl - 2 Lights x 10 x 5

john o
06-04-2010, 03:34 PM
Great work Adam!

AdamBAG
06-07-2010, 04:41 AM
Max Effort Bench 06/06/10

Upper Warmup
Stretch

Floor Press v. Chains- Ring on Ring
135 x 10
135 + 1 chain x 5
135 + 2 chains x 5
185 + 2 chains x 3
225 + 2 chains x 3
245 + 2 chains x 3
265 + 2 chains x 3
275 + 2 chains x 3

Floor Press to Pins v. Chains
Approx. 3-4 board Height - Pinky on Ring
275 + 2 chains x 5 x 3

DB Row
80 x 10/10 x 5

DB Rear Delt on Incline
25 x 10 x 4

Band Face Pull
Minis x 20 x 4

AdamBAG
06-07-2010, 07:43 AM
Lower Assistance - Deload Week

Dynamic Warmup
Glute Activation
Foam Roller/Stretch

Superset 1
Wide Stance GM - 95 x 20 x 3
DB Bulgarian SS - 25s x 10/10 x 3
Hanging Leg Raise Knees Bent - BW x 10 x 3

Superset 2
Single Leg Glute Bridge - BW x 10/10 x 3
Leg Raise w/ Pike - BW x 10 x 3
Hip Adduction - Mini x 15/15 x 3
Hip Abduction - Mini x 15 x 3

StLRPh
06-08-2010, 08:21 AM
great job making progress on the squats and back

john o
06-08-2010, 12:38 PM
Excellent progress Adam!

AdamBAG
06-09-2010, 08:21 AM
Dynamic Effort Bench 06/09/10

Upper Circuit
Stretch

Bench v. Minis (1 peg) - Week 1
185 x 3 x 9 (thumb out, ring on ring, comp)

Everything felt awesome this morning. I'm going to try waving the band tension over the next two weeks. I used only one peg on the bands this week. Next week I'll try two pegs for the base and in the third week I'll try the pegs in holes 1 and 3 to make a larger base. If it's too much tension and my speed goes way down then I'll back off the tension.

Superset 1
Pullups - Wide x 12, Neutral 3 - 12, Neutral 2 - 10, Neutral 1 - 8
DB Incline (5 boards) - 80 x 12 x 4

Superset 2
H-Rolls - 25 x 10 x 4
Incline Rolling DB Ext. - 40 x 10 x 4

I don't have an adjustable bench so I just put one end up on boards. So far it feels very stable so I guess it's a keeper.

AdamBAG
06-13-2010, 04:35 PM
Max Effort Bench 06/13/10

Shirt Work - 2 Board
135 x 10 x 3
185 x 5
225 x 5
275 x 3
315 x 1
Add Rage-X and 2-board
455 x 1
495 x 3, 2, 2

All over the place. First time in two months in any shirt and first time in the double in three months. Definitely some rust to shake off. Last set of 495 was pretty decent.

JM Press
225 x 3
185 x 5, 5
155 x 8

Still trying to figure these out. Sean and Mark gave me some good coaching and the last set was pretty good. Just need to start light.

CSR
140 x 10 x 5

Shoulder Horn
15 x 10 x 4

StLRPh
06-13-2010, 05:03 PM
Doing very well Adam. So it looks like your doing 5/3/1 for lower body work and limiting the reps. Is that accurate?

john o
06-13-2010, 08:00 PM
That's some pretty good "rusty" pressing Adam. I hear you on the JM presses, there are about 8 different variations I've seen.

StLRPh
06-14-2010, 07:13 AM
FYI, another version of the JM Press was posted in Dave Tate's log at Elite.

AdamBAG
06-14-2010, 07:59 AM
Doing very well Adam. So it looks like your doing 5/3/1 for lower body work and limiting the reps. Is that accurate?

Yes, that's exactly what I'm doing. The weights feel pretty easy, but I don't want to let my form break down due to fatigue on the high reps and then tweak my back out.


That's some pretty good "rusty" pressing Adam. I hear you on the JM presses, there are about 8 different variations I've seen.


FYI, another version of the JM Press was posted in Dave Tate's log at Elite.

Yeah, the ever elusive JM press hahahahaha. I'll have to check Dave's log, he has the knowledge and writing ability to take Lou's stuff and actually present it in a way that it can be understood.

AdamBAG
06-14-2010, 07:59 AM
Lower Assistance 06/14/10

Dynamic Warmup
Roller and Stretch
Glute Activation

SS 1
Wide GM - 95, 115, 135, 155 x 10
Split Squat - 25s x 10/10, 30s x 10/10, 40s x 10/10, 50s x 5/5 rest for 30 then 5/5

SS 2
SU on Roller w/ DB - 25 x 10 x 4
Hip Adduction - Mini x 20 x 4

john o
06-14-2010, 07:03 PM
Split squats in a superset are ambitious. You did well.

AdamBAG
06-17-2010, 09:00 AM
Split squats in a superset are ambitious. You did well.

Yeah...just about puked :)

AdamBAG
06-17-2010, 09:00 AM
Dynamic Effort Bench 06/16/10

Bench v. Minis (2 pegs) - Week 2
185 x 3 x 9 (3 grips)

3 Board v. Minis - Pinky on Ring
275 x 3 x 5

Wide Pullups - 50 Reps
BW x 15, 10, 6, 5, 5, 5, 4

DB CSR
50 x 15
60 x 10 x 3

AdamBAG
06-19-2010, 06:39 AM
Squat/Deadlift 06/18/10

Dynamic Warmup
Glute Activation
Foam Roller
Stretch

Squat
bar x many
95 x 10
135 x 5
145 x 5
170 x 5
190 x 8

Deadlift
145 x 5
170 x 5
190 x 8

Hanging Leg Raise
BW x 10 x 5

Everything felt good today. This is the first time in a while that I've felt comfortable and confident deadlifting. Form felt pretty good.

StLRPh
06-19-2010, 09:25 AM
Very good news on the DL

AdamBAG
06-21-2010, 08:11 AM
Max Effort Bench 06/20/10

Upper Warmup Circuit
Stretch

3 Board - Ring on Ring
135 x 10 x 3
185 x 5
225 x 5
Add 3-board
275 x 3
315 x 3
365 x 3
385 x 1
405 x 1
425 x miss
365 x 5 (90% of 405)

This is likely the fourth or fifth time that I've missed 425 off the 3-board. This one was extremely close. Scotty had to help me lock it out, but it was a really good strain, so I'm not too disappointed. Lockout needs to get stronger.

Extension w/ SnP Tricep Bar
95 x 10 x 4

Spud Standing Abs
90 x 15 x 4

CSR
135 x 10
150 x 10
200 x 10 x 3

Shoulder Horn
25 x 10 x 3


Lower Assistance 06/21/10

Dynamic Warmup
Glute Activation
Stretch/Roller

SS 1
GM Close Stance - 95, 115, 135, 155 x 10
DB Lunge - 25, 40, 50, 60 x 6/6

SS 2
Hip Adduction - Mini x 20/20 x 4
DB Side Bends - 100 x 10/10 x 4

SS 3
Hip Abduction - Mini x 20 x 4
Band Standing Abs - Lights x 20 x 4

john o
06-21-2010, 07:52 PM
Continued good work. Best of all you seem to be healing up!

AdamBAG
06-23-2010, 08:30 AM
Dynamic Effort Bench 06/23/10

Bench v. Mini-Bands - Week 3 (three pegs/holes)
185 x 3 x 9

Superset 1
Wide Pullups w/ Weight - 1 chain X 10, 9, 6, 5
BS Pushups - Knee Height - 1 chain x 10, 10, 10, 8

Superset 2
BS Face Pulls - BW x 15 x 4
Pullaparts on Bench - Mini x 15 x 4

AdamBAG
06-26-2010, 08:22 AM
Lower 06/25/10

Dynamic Warmup
Stretch/Foam Roller/PVC Roller
Glute Activation

Squat - 3s Week
bar x 10 x 2
135 x 5
165 x 3
185 x 3
205 x 6

Mr. Wogg noticed that I'm getting my left foot ahead of the right on my setup. I can't see this on my own. I moved it back and the mechanics of the squat felt much better. Depth was decent. At least hitting parallel, so I'm ok with that.

Deadlift
135 x 5
165 x 3
185 x 3
205 x 6

GHR
BW x 10 x 4

Spud PD Abs
110 x 10 x 4

45 Back Ext.
25 x 10 x 3

SU on GHR
25 x 10 x 3

Had some sciatic pain today, even before training, but still felt ok to train. Too much desk chair I guess.

StLRPh
06-26-2010, 08:43 AM
Doing well Adam, looks like you're on the right path

AdamBAG
06-28-2010, 04:38 AM
Doing well Adam, looks like you're on the right path

Thanks StlRPH

AdamBAG
06-28-2010, 04:38 AM
Max Effort Bench 06/28/10

warmup circuit
stretch/roller

Shirt Work
135 x 10 x 2
185 x 5
225 x 3
275 x 3
315 x 3
Add Rage-X
405 x no touch
455 x no touch
495 x 1 (nice and easy)
545 x 3 >>> 3 -board

Lockouts - Pin 13
315 x 3
365 x 3
425 x 3
455 x 3

CSR - Close/Neutral
145 x 10 x 5

Shoulder Horn
10, 15, 20 x 10
10 x 20

StLRPh
06-28-2010, 07:12 AM
Very nice single, when's the next meet?

AdamBAG
06-28-2010, 08:00 AM
Very nice single, when's the next meet?

Thanks bro. I am not sure when I'll compete next. Likely this Fall. I wanted to do something late summer, but there is just too much family stuff going on and $ is tight right now as far as travel goes.

AdamBAG
06-28-2010, 08:00 AM
Lower Assistance 06/28/10

dynamic warmup
roller/stretch
glute work

SS 1
GM - Shoulder Width Stance - 135 x 10 x 4
DB Split Squats - 25s x 10/10 x 4

SS 2
BB Glute Bridge - 135 x 10 x 4
BS Fall Outs - BW x 10 x 4

SS 3
Band Leg Curl - Light x 10 x 2
Band Standing Abs - Ligh x 10 x 2

john o
06-28-2010, 08:55 AM
Super last few sessions Adam!

AdamBAG
06-30-2010, 07:57 AM
Super last few sessions Adam!

Thanks John

AdamBAG
06-30-2010, 07:57 AM
Dynamic Effort Bench 06/30/10

Upper Circuit
Roller/Stretch

RE Bench - Ring on Ring
bar x many
95 x 10
135 x 10
185 x 10
225 x 5
275 x 5
315 x 7

SS #1
Chins - Neutral #2 - 1 chain x 10, 8, 7, 7
Rolling DB Ext. - 40s x 10 x 4

SS #2
DB Laterals - 25s x 10 x 4
Rack Chins - Comp Grip - BW x 10 x 4

StLRPh
06-30-2010, 08:43 AM
Adding some RE work? How's the bodyweight holding up? Are looking at competing at 242?

AdamBAG
07-03-2010, 06:24 AM
Adding some RE work? How's the bodyweight holding up? Are looking at competing at 242?

Yeah, in the past I've done two weeks of speed work followed by one week of rep work. I'd done three or four speed waves in a row and decided I wanted to do some rep work for a change.

Bodyweight is 250-255. I doubt I will cut for a bench only meet, but you never really know.

AdamBAG
07-03-2010, 06:24 AM
Squat/Deadlift 07/02/10

dynamic warmup
stretch/roller
glute exercises

Squat - 531 Week
bar x 15
95 x 5
135 x 5
175 x 5
195 x 3
215 x 3

Deadlift - 531 Week
135 x 5
175 x 5
195 x 3
215 x 3

Superset
Hanging Leg Raise - BW x 10 x 3
Hip Adduction - Mini x 20/20 x 3
Hip Abduction - Mini x 20/20 x 3

Had to train late night due to work.

StLRPh
07-03-2010, 06:55 AM
Rehab is coming along

AdamBAG
07-05-2010, 06:30 AM
Max Effort Bench 07/04/10

Warmup Circuit
Stretch/Roller/Softball

Fat Bar Floor Press
bar x many
95 x 15
135 x 10
185 x 5
225 x 5
275 x 3
315 x 3
335 x 1 http://www.youtube.com/watch?v=YFGkvXEgcE8
355 x 1 http://www.youtube.com/watch?v=9CQifN9uwfg
375 x 1 (10lb PR) http://www.youtube.com/watch?v=DUxXku5Zy40

4 - Board - Fat Bar Floor Press
365 x 5 x 3

KB Row
75ish x 15/15 x 5

Fat/Neutral Bar Pulldown
? x 10 x 4

john o
07-05-2010, 02:47 PM
Great job on the PR Adam!

StLRPh
07-05-2010, 05:38 PM
Congrats on the PR!

AdamBAG
07-06-2010, 07:55 AM
Thanks guys

AdamBAG
07-06-2010, 07:56 AM
Lower Assistance 07/06/10 - Deload Week

Dynamic Warmup
Glute Activation
Stretch/Roller

Superset 1
Extra Wide GM - 95 x 15 x 4
Single Leg Squat to Bench - BW x 8/8 x 4
Situp on Roller - BW x 15 x 4

Superset 2
Band Leg Curl - Lights x 15 x 3
DB Side Bends - 100 x 15/15 x 3
Hip Adduction - Mini x 15/15 x 3
Hip Abduction - Mini x 15 x 3