View Full Version : Vince148's Log

06-05-2010, 04:25 PM
I've posted on other forums. Just moved back to Michigan after being in South Carolina for a year. Today was the first decent SQ/DL workout I've had since I've been back. Currently not training for anything unless I make a last minute decision about the AWPCs. Last meet was last September.

Sat 6/5/10 SQ/DL day
SQ(briefs): 45x5x2sets, 135x3, 225x2, 315x2; suit/dn: 405x2; wraps:455x2; straps up: 505x1, 555x1, 605x1w/rev. purples
DL(loose preds):185x5, 235x3, 275x2, 315x1, 350x5(used staps because I got into some grease. Have done this before w/no issues), 315x5,no straps
sea. band leg curls: 2x20w/green
two-hand KB sumo swings: 2x20w/40#
st. ab pulldowns agains ball:90x15, 110x15

06-09-2010, 01:54 PM
Wed 6/9/10 BP day
BP(all raw):45x8, 75x5, 105x3, 135x3, 165x3;
rev. greens:225x3, 275x3, 315x2, 325x2, 335x2 (2-rep PR); add 3B:355x2
3B,POR w/dbl purples:45x5, 75x5, 105x3
tri pd w/PB knotted:4x15
db hammer curls:30sx10, 35sx10

06-11-2010, 11:36 AM
Fri 6/11/10 upper KB acc day
alt. ren rows/pushup combo:3x8w/20Ks
KBFH circuit(dbl KB conv. swings, dbl KB conv. snatch, dbl KB S&P):1x10w/12Ks, 1x10w/16Ks
dbl KB B-U press:2x10w/12Ks
dbl KB BOR:3x8w/20Ks
dbl KB shrugs:2x12 holding a 20K+12K in ea. hand

06-12-2010, 10:58 AM
Sat 6/12/10 SQ/DL day
SQw/purples(MPBs):45x8w/box, 135x5w/box; no box:225x3, 275x2, 300x2x5sets
one arm KB sumo swings: 2x10+10w/40# alt w/
HTH KB swings:2x20w/40#
one arm KB dead hang sumo snatch:3x8+8w/40#
st. ab pulldowns against ball:100x15, 110x15

06-14-2010, 06:37 PM
Mon 6/14/10 BP day
BP:45x8, 75x5, 105x3, 135x3; w/foam roller:165x3, 185x3, 205x3, 225x3, 245x1;
shirt & 2B:275x3; n/b:295x1, 315x1 very solid considering that my bench training has not been very consistent the last few weeks.
shirt & 4B:255x5; 3B:295x5
rev. hypers:2x10w/120...gym where I've been squatting doesn't have a RH; so did a couple of light sets for pump.

My plan is to lift at the Pro-Am in August. That gives me plenty of time to get everything back in sync.

06-16-2010, 02:26 PM
Wed 6/16/10 lower KB acc day
dbl KB SQ:3x10w/20Ks
dbl KB sumo snatch:3x8w/16Ks
dbl KB sumo swings:3x8w/20Ks
one arm KB WM:2x8+8w/20K

06-18-2010, 01:36 PM
Fri 6/18/10 upper KB acc day
dbl KB MP:3x8w/20Ks
ren. rows:3x8+8w/20Ks
dbl KB swings outside legs:2x10W/16Ks
alt. w/dbl KB snatch outside legs:2x10w/16Ks
db hammer curls:2x8w/35s
ov. band tri ext:3x15w/MMB

06-21-2010, 05:52 PM
Mon 6/21/10 BP day +DL
I couldn't get to the gym Saturday for my SQ/DL training, so just added DL today.
BP(all raw):45x8, 45x5w/dbl minis; took those off and switched to 12"MMB:45x5, 75x5, 105x3;
add 2B:135x3; add 12"MB:135x3; 4B:145x3, 155x3, 165x3;
took 12"MB off, back to 2B:135x5
rev. hypers:50x10 just to warm up the low back
DL:135x5; (w/rev. blues):225x5, 315x3, 365x3, 405x3, 455x3; took bands off:315x1, 360x5...5rep-PR, 325x5

Today was the first time I used the 12" bands in my bench training. Definitely more tension than even using the doubled band set up. DL training is still progressing using my wave cycle set up. Only did reverse bands because that's what training partners wanted to do.

06-23-2010, 04:57 PM
Wed 6/23/10 lower KB acc day
dbl KB SQ:3x10w/20Ks
one arm KB sumo snatch:2x10+10w/20K
two-hand, single KB sumo swings:3x15w/20K
KB WM:2x8+8w/20K

Since I pulled on Monday, I kept my KB pretty basic today and didn't do any double KB swings or snatches. After the workout, I fixed the tires on my wife's and mine's bikes and went for a short ride. So, today pretty much ended up being a high rep cardio day.

06-25-2010, 07:17 AM
Fri 6/25/10 upper KB acc day
dbl KB press:3x8w/20Ks
ren. rows:3x8+8w/20Ks
dbl KB conv. swings:2x10w/12Ks alt. w/
dbl KB conv. snatches:2x10w/12Ks...light on these today
band pull-aparts:2x15w/MB
ov. band tri ext:3x15w/MMB

06-26-2010, 06:18 PM
Sat 6/26/10 SQ/DL day
SQ(briefs):45x8, 135x5, 225x3, 315x3; suit/dn:405x4, wraps:455x3, straps up:500x2x2sets
dbl KB sumo swings:4x8w/40#
kneeling ab pulldowns:100x15, 120x15

Back felt tired. Probably from pulling on Monday then usual lower body work on Wednesday. Still, a strong training session.

06-28-2010, 02:54 PM
Mon 6/28/10 BP day
Just didn't feel like going to the gym today, so did some KB stuff at home.

dbl KB floor press:1x5w/20Ks+MB, 1x5w/20Ks+MMB, 3x5w/20Ks+PB
dbl KB BOR:3x8w/20Ks+MB
snatch & press:2x8w/16Ks
db hammer curls:2x10w/35s

In all honesty, I'm just getting tired of all the driving I have to do. 45 minutes to work. Another 20 to the closest powerlifting gym. Then another 45 minute ride home. Guess, I'm not as dedicated as I used to be.

06-30-2010, 03:07 PM
Wed 6/30/10 lower KB acc day
one arm KB sumo swings:2x10+10w/20K
one arm KB sumo snatch:2x10+10w/20K
dbl KB sumo swings:3x8w/20Ks
dbl KB WM:2x8+8w/20Kt+12Kb

07-02-2010, 09:53 AM
Fri 7/2/10 upper KB acc day
dbl KB jerks:10x5w/20Ks
alt. ren row/pushup combo:3x8w/20Ks
one arm KB sumo C&B-UP:1x8+8w/12K
dbl KB conv. C&B-UP:2x8w/12Ks
ov. band tri ext:3x15w/MMB

Need stronger grip? Do KB bottom-up presses. My forearms are now thoroughly smoked!

07-03-2010, 11:16 AM
Sat 7/3/10 SQ/DL day
Box SQ(MPS/dn):45x5; (w/blues):45x5, 95x3, 135x3, 185x2; (add Preds):225x2; wraps:265x2, 300x2x2sets...the box was about an 1" lower than I normally use, so this was pretty good.
DL speed pulls:185x1, 235x1, 275x1, 295x10 singles
two-hand KB sumo swings:3x15w/40#
ly. leg curl:2x10w/40#
woodchops:60x15, 70x15
st. ab pulldowns against ball:100x15, 120x15

07-07-2010, 02:51 PM
Wed 7/7/10 lower acc day w/BP
BP(raw)(w/soft foam roll about 2B):45x8, (+dbl MMB):45x5, 75x3, 105x3, 135x3x5sets
4Bw/dbl MMB, POR:45+40#chain x5, +80#chains:45x5, 95x2
skull crushers on floor w/long ez bar:65+40#chains x8x2sets
TGUs w/32K:1R, got to stand up position with left arm, but dumped it; slightly tweaked Lt S-I in the process.
two hand KB sumo swings:3x10w/32K
rev. hypers:100x10, 150x10, 190x10

Just can't get any consistent bench training with work schedule and gym distance.

07-09-2010, 10:12 AM
Fri 7/9/10 upper KB acc day
dbl KB press:3x8w/20Ks
alt. ren row ladder:2x(1,2,3,4,5)w/20Ks

Nothing spectacular today. I think I'm going to change my ME bench workout to Friday and move my upper acc day to Monday. I'll just go to a local gym and do what I can. It doesn't solve my bench shirt training issues, but at least I won't feel like I'm going all over creation like a frazzled chicken.

07-10-2010, 12:37 PM
Sat 7/10/10 SQ/DL day
SQ(MPBs):45x8x2sets, 135x5, 225x3; (add Preds):315x3; wraps:365x1, 405x1, 455x1; rev. greens:505x3, 555x3...PR, even with still sore lt SI joint.
tried some BTB DL:135x8...that's all because I never did these, ever; and wasn't sure if I was doing them correctly.
GHRs:1x10...found this sitting in the corner of the gym. Unfortunately, it's a really cheap one and the wood was digging into my thighs. Just too painful to do any more. I'll bring some towels for padding next time.
Pistol box SQ:2x5+5...something a little different. "Must learn balance, Vinnie-san."
one arm KB sumo swings:2x8+8w/40# alt. w/
one arm KB sumo snatch:2x8+8w/40#
KB WM:2x8+8w/40#
st. ab pulldowns against ball:100x15, 110x15

07-12-2010, 10:39 AM
Mon 7/12/10 upper KB acc day
dbl KB BOR:3x8w/20Ks
KBFH complex(dbl KB conv. swings, dbl KB conv. snatch, dbl KB conv. sn&pr):1x8w/12Ks, 1x8w/16Ks
dbl KB B-UP:2x10w/12Ks
band pull-aparts:2x15w/MB
one arm ov. band tri ext:2x15+15w/MB

07-14-2010, 01:47 PM
Wed 7/14/10 lower KB acc day
dbl KB sumo swings:3x8w/16Ks alt sets w/
dbl KB front SQ:3x8w/20Ks
dbl KB sumo snatch: 4 singles w/16Ks, 4 singles w/20Ks...first time with this weight.

07-16-2010, 05:13 PM
Fri 7/16/10 BP day
BP(raw):45x8, 95x5, 135x3, 165x3, 185x2; (w/rev. greens):225x3, 275x3, 295x2 315x1, 325x1
4Bw/MMB(POR):95x5, 135x5, 155x3, 165x3
tri p.d. w/MMB:4x12

Good workout today. Went to gym that is close to home. Nothing fancy, but it works. Talked to a couple of young'ns (about 20yo). Seems that one of them wants to compete in a meet. So I told them that I would come to this gym on Fridays if they wanted to train bench with me. We'll see what happens.

Honestly, I've been hedging back and forth about retiring from competition myself and wouldn't mind coaching. I have coached young kids before at the local detention center and actually, I really enjoyed it.

07-17-2010, 09:09 AM
Sat 7/17/10 SQ/DL day
SQ(preds):45x8, 135x5, 225x3, 275x2; wraps:315x2, 365x5, 335x5...all weights walked out.
DL(preds):185x5, 235x3, 275x2, 315x1, 345x5, 315x5
one arm KB sumo swings:2x15+15w/20#
45 back raise:2x15w/20#KB
ab wheel:2x10

Went to the local gym again today. I wasn't really planning on doing much squatting today, but the weights felt pretty light considering that I walked everything out, so I did a 5RM set. The only thing was the max set of 5 just about did me in for the DL. But I was on the starting weight for a new wave, so I was able to push through. Think I'm going to try something different in my SQ/DL cycles.

NOTE: The gym was like SILENT. No noise. No music. Nada. nothing. After the squats and a couple of sets of pulls, I had about all the silence that I could stand. So, noticing a CD player in the corner, I went out to my car and brought in my Day of Fire CD and cranked that up to a reasonable volume. Sure brought a lot of attention to me as I noticed all the stares from the treadmill walkers and smith machine squatters. Got me pumped though!

07-19-2010, 10:48 AM
Mon 7/19/10 upper KB acc day
dbl KB C&J:8x3w/20Ks
ren. row ladders:2x(1,2,3,4,5)w/20Ks
dbl KB conv. swings:2x8w/16Ks alt. w/
dbl KB conv. snatch:2x8w/16Ks
alt. db curl:2x16w/35#

07-21-2010, 03:32 PM
Wed 7/21/10 lower KB acc day
two-hand, single KB sumo swings:15,20,25w/20K
pistol box (13.5") SQ:2x5+5w/bwt, 1x5+5w/12K
KB WM:1x8+8w/20K

My low back has been a little sore the past couple of days, so I just did a light workout. No deadlifts this weekend so that should help recovery as well.

07-23-2010, 05:13 PM
Fri 7/23/10 BP day
BP:45x8, 95x3, 135x3, 165x3; rev. purples:195x3, 225x3, 255x1, 285x1; shirt on, to pins (~1B):315x1, 335x1; no pins:355x1, 375x1
4B,POR, raw:185x5, 225x5, 235x5
rolling db tri ext:3x12w/25#+MMB

Trained with a rookie. Always a little reluctant to use my shirt when working with inexperienced lifters. That's why I set the pins; but I forgot to reset them for my 355 and ended up going all the way down. So, I figured I'd just go a little heavier since everything went smoothly and without incident. So, overall, a very good bench session for a change.

07-24-2010, 11:19 AM
Sat 7/24/10 SQ/DL day
SQ(MPBs):45x8x2sets, 135x5, 225x3, 315x2; add preds & wraps:375x1, 435x5...5-rep PR, 395x5
one arm KB swings:2x10w/40#
dbl KB sumo swings:3x8w/40#
dbl KB SQ on bosu ball:2x10w/40#...haven't done these in a while; good to see my balance is still decent.
dbl KB WM:1x8+8w/40+15, 1x8+8w/40+35
st. ab pulldowns against ball:2x15w/110

Very strong today.

07-26-2010, 09:25 AM
Mon 7/26/10 upper KB acc day
dbl KB C&P:5x5w/20Ks
ren. row/push-up combo:5x5w/20Ks
dbl KB conv. swings:3x10w/12Ks
ov. band tri ext:3x15w/MMB

Left forearm has been really tender. I had the same thing about a year or so ago. Nothing that I haven't been able to train through, just annoying. May cut down on some of the KB volume for a week or two.

07-28-2010, 02:14 PM
Wed 7/28/10 lower KB acc day
two-hand, single KB sumo swings:5x10w/20K
Pistol Box SQ:3x5+5w/12K

Nothing fancy. Just getting some blood in the lower back and giving my forearms a little rest.

07-30-2010, 04:39 PM
Fri 7/30/10 BP day
BP(raw):45x8, 45+1 dbl minis x 5, (w/2 dbl minis per side):45x3, 75x2, 95x2, 115x2, 135x1, 145x1
CG floor press(index fingers about 1" from smooth):135x5, 155x3, 175x3, 185x3
conc. curls:2x10+10w/25s
rope face pulls:3x12w/80

No training partners today. Must have overworked the young lad last week.

NOTE: screwed again!!! I have no idea why, but it always seems that every year when the new rankings come out in PLUSA, my lifts get left off or errors exist. I just came upon the June issue with the Master rankings and saw that none of my lifts were included. I should have the 3rd highest squat (600) and 3rd highest total (1320), and T20 with 303 bench in the 148 Masters.

07-31-2010, 12:09 PM
Sat 7/31/10 SQ/DL day
SQ(MPBs)45x8, (w/greens):45x5, 135x3, 225x2; (add preds):275x2, 315x1; add wraps:345x1, 375x1, 405x1, 435x1, 455x1...BIG PR!!!...All regular squats with no box.
DL(Preds):185x5, 235x3, 275x2, 315x1, 355x5, 320x5
st. abs ag. ball:2x15w/110
HTH KB swings:1x20w/40#...Too much pain in left forearm to do anymore.

Another great training session although I was gassed by the time I got to my DL from the heavy band work. Going to have to rethink my training plan a little more. I thought I would be ok to do the heavy pulls after the bands because of the lesser squat volume. But, I was pretty worn out after the max effort squat.

08-02-2010, 09:38 AM
Mon 8/2/10 upper KB acc day
one arm KB press:1x8+8w/20K
bwt pushups supported on KBs:5x10
dbl KB conv. swings:1x10w/12Ks
dbl KB conv. snatch & press:3x10w/12Ks
kroc ren. rows:1x16+16w/20K
band pull-aparts:3x15w/MB
one arm ov. band ext:2x15+15w/MB

single sets were me testing forearm to see if I could do more.

08-04-2010, 02:45 PM
Wed 8/4/10 lower KB acc day
dbl KB SQ:3x10w/20Ks
two hand KB sumo swings:3x10w/20K
one arm KB dead hang sumo snatch:1x3+3w/20K...forearm pain

08-06-2010, 04:15 PM
Fri 8/6/10 BP day
speed bench:45x8; (+dbl MB):45x5, 75x5, 125x3x9sets...alt. 3 grips
rack lockouts(about 5B?),POR: 225x5, 255x5, 285x3, 315x3, 335x1
rope pusgdowns:60x10, 70x10, 80x10
tried some different curls, but too much strain on forearm still.

Sort of a deload today. Don't do it that often.

08-07-2010, 03:05 PM
Sat 8/7/10 SQ/DL day
SQ(MPBs):45x8x2sets, 135x5, 225x3; add Preds:315x2; add wraps:365x1, 415x1, 455x5...PR, 410x5
dbl KB sumo swings:3x8w/40#ers
KB WM:2x8+8w/40#
st. ab pulldowns ag. ball:110x15, 120x15

Another strong squat session as I continue to make some changes to my training template. Basically, it will boil down to 2 heavy squat weeks followed by a heavy DL week with deload squat. This will have me pulling every 3 weeks instead of every 2. It will look something like this.

Wk. 1: Heavy 5 rep set of squats, maybe some speed pulls??
Wk: 2: max effort band work
Wk. 3: deload speed squats, heavy DL to 5 reps in wave cycle as I've currently been doing.

This will cover 9 weeks as I will go through 3 waves. Then get back into gear on 2 weeks on 1 week off basis. We'll see how this works out.

08-09-2010, 11:14 AM
Mon 8/9/10 upper KB acc day
KB alt. ren. row/pushup combo:3x8w/20Ks
band pull-aparts:3x15w/MB
ov. band tri ext:3x8w/PB

30 minutes and done. As you get older, you appreciate these simple workouts.

08-11-2010, 01:47 PM
Wed 8/11/10 lower KB acc day
dbl KB SQ:4x10w/20Ks
one arm KB sumo snatch:2x8+8w/20K
band GMs:2x15w/GB

I have a slight conundrum. I have just started coaching youth football. Along with having practices during the week, games will be on Saturdays. Of course, Saturday is my heavy squat day. Games will be going on through the end of October. So that is about 10 weeks. Unfortunately, Saturday is the only day that a monolift and training partners are available. I will probably have to go to the local gym to get any kind of squat work in and it certainly won't be as heavy as I normally train.

I had been contemplating retiring, but I wanted to get into one more meet or two before I did that. Maybe God has a different plan. It seems that circumstances are slowly making it more and more impossible to get any kind of regular training in. We'll just have to wait and see what happens.

08-13-2010, 08:39 PM
Fri 8/13/10 BP day
BP(raw):45x8, 75x5, 105x3, 135x3, 160x3x3sets, 170x1, 180x1...might have been a good day to go for a raw PR as I felt real strong, but stuck with my plan.
rev. purples: 225x3, 255x3, 275x3, 285x2
rope tri pds:80x10x3sets

08-14-2010, 11:25 AM
Sat 8/14/10 SQ/DL day
SQ(MPBs):45+GBx5, (+GB & PB):45x3, 95x3, 135x2, 185x2, 225x1; add preds:275x1; wraps:315x1, 345x1, 385x1...PR...this was 10# more than I was planning to do, and was very easy (est 615 at top), could have probably done 405, but stopped.
speed pulls:135+MBx1; MB off, switch to MMB:135x1, 185x1, 225x1, 250x6 singles
one arm KB sumo swings:2x10+10w/35#
sea. leg curl mach:50x10, 60x10x2sets
kneeling ab pulldowns:2x15w/120

08-16-2010, 11:49 AM
Mon 8/16/10 upper KB acc day
dbl KB C&J:10x3w/20Ks
ren. rows:3x8+8w/20K alt. w/
bwt push-up:3x10 done between rows
one arm KB sumo high-pull:3x8+8w/20K
ov. tri band ext:3x15w/MMB
short bike ride

08-18-2010, 12:59 PM
Wed 8/18/10 lower KB acc day
one arm KB sumo swings:2x10+10w/20K
dbl KB sumo swings:3x8w/16Ks
walking dbl KB lunges:2x20w/16Ks
KB WM:1x8+8w/20K

For some reason, this workout really gassed me even though it probably wasn't more than 30 minutes long.

08-20-2010, 04:34 PM
Fri 8/20/10 BP day
BP(raw):45x8, +dbl mimis:45x5, 75x3, 105x2, 125x1, 135x1, 145x1, 155x1, 165x1
4B floor CG press on smith mach:155x5, 175x5, 195x5, 215x5...they said the bar is only 15#...hmm...didn't know...this was the first time I ever used a smith machine.
rope pushdowns:80x10, 90x10
conc. curls:2x10+10w/25#...forearm was a little sore, but definitely better.

08-21-2010, 10:39 AM
Sat 8/21/10 SQ/DL day
speed SQ, no box(preds):45x8; w/greens:45x5, 95x3, 135x3, 175x3, 215x2, 245x2x6sets
DL(preds):185x5, 235x3, 285x2, 325x1, 365x5...5-rep PR!!!, 330x5
one arm KB sumo swings:2x10+10w/35#
alt. w/ KB HTH swings:2x20w/35#
KB WM:1x8+8w/35#
dbl KB WM:1x8+8w/35# & 20#
pistol sq to bench:2x6+6w/bwt only
kn. ab pulldowns:2x15w/110

Gonna start changing training days next week for football season.

08-23-2010, 02:20 PM
Mon 8/23/10 upper KB acc day
ren. rows:2x8+8w/20Ks
kroc ren row:1x20+20w/20K
KBFH complex w/dbl KBs:conv. front swings, conv. snatch, conv. S&P:all done 2x10w/12Ks in circuit
100 rep ov. band tri ext:40,30,30w/MB

08-25-2010, 01:40 PM
Wed 8/25/10 lower KB acc day
one arm KB summo snatch:2x10+10w/20K
dbl KB sumo swings:4x8w/16Ks
pistol box sq:1x6+6w/bwt, 1x6+6w/12K

Going to turn this into a deload week so that I can get my inseason training days organized.
Probably will go to same plan that I used in SC.
F:upper KBs
Sat or Sun:lower KBs

08-28-2010, 09:03 AM
Sat 8/28/10 another KB day
dbl KB C&J:5x5w/20Ks
dbl KB SQ:4x10w/20Ks
dbl KB one arm sumo DL:2x10+10w/2-20Ks
dbl KB WM:2x8+8w/20+12
single KB sumo swings:2x15w/20K

I'll bench on Monday.

08-30-2010, 08:13 PM
Mon 8/30/10 BP day
BP(raw):45x8, 75x5, 105x3, 135x3, 165x3x3sets, 175x1, 185x1;
rev. purples:205x3, 235x2, 265x2, 285x2...Should have checked my log. Did same wt. a few weeks ago. Would have gone up 5#.
4B,straight wt.,POR:185x5, 205x5, 225x4
sea. cybex row:125x8, 150x8x2sets
rope face pulls:90x12x2sets
db hammer curls:2x10w/30s...forearm felt good. Maybe some decent KB work this week.

09-01-2010, 08:10 PM
Wed 9/1/10 SQ/DL day
SQ(MPBs):45x5, 135x5, 225x3, 275x2; add preds:315x1, wraps:355x1, 385x5, 345x5...all weights walked out and no spotters.
one arm KB dead hang sumo snatch:3x6+6w/35#
band leg curl:2x20w/GB

09-03-2010, 12:53 PM
Fri 9/3/10 upper KB acc day
ren. row ladders:3x(1,2,3,4,5)w/20Ks...first time making 3 ladders.
KBFH circuit...
dbl KB conv. swings:1x10w/12K, 1x10w/16K
dbl KB conv. snatch:1x10w/12K, 1x10w/16K
dbl KB conv. S&P:1x10w/12K, 1x10w/16K
ov. band tri ext:3x15w/MMB

09-06-2010, 08:33 AM
Mon 9/6/10 lower KB acc day
dbl KB SQ:4x10w/20Ks
dbl KB sumo swings:4x8w/16Ks
KB WM:3x8+8w/20K

That's it! Just not feeling motivated to do anything this weekend. It was all I can do just to do KBs today.

09-08-2010, 07:34 PM
Wed 9/8/10 BP day
BP(raw):45x8, 75x5, 105x3, 155x2, 185x3; rev. greens:245x2, 275x2, 305x1, 325x1, 345x1(PR?), 365miss...got it to about 2B ht.
CGBP(POR):135x6, 155x6, 165x6
tri pd:70x15, 80x15
incline db rows:3x8w/40s
conc. curl:2x10+10w/25s

09-11-2010, 07:52 PM
Sat 9/11/10 SQ/DL day
SQ(MPBs):45x5, 135x5, 225x3; add preds:315x3; rev. greens:405x3; wraps:455x2, 505x3, 545x3
speed pulls w/MB stretched across bar:135x1, 185x1, 235x1, 275x6 singles.

Still walking weight out. No one in gym at all when I was working out. Did well. Then tweaked my back somehow while I was changing back into my regular clothes. I miss not having a reverse hyper. It really helped my low back strength.

09-12-2010, 02:29 PM
Sun 9/12/10 upper KB acc day
dbl KB press:4x8w/20Ks
ren rows:3x8+8w/20Ks
dbl KB conv. snatch:3x12w/12Ks
ov. band tri ext:4x12w/MMB

Coached my first youth football game last night. I'm the defensive coach for our 12 yr old "varsity" team. We lost 25-0. It was like we had two different defenses. All the points were given up in the first half with 18 coming in the first quarter. In the second half we were able to totally shut down their offense. We only have 16 kids on the team. We suffered 4 key injuries during the game. Fortunately, only one was unable to return. So considering the circumstances, I feel we did pretty well defensively and can only hope that we play the rest of our games the way we played the second half last night.

09-15-2010, 09:01 AM
Wed 9/15/10 lower KB acc day
two-hand single KB sumo swings:1x10w/20K

Don't know what I did to my low back, but doing swings was very painful. The pain started after my workout on Saturday, but seemed better on Sunday and just sore on Monday. Started noticing it again yesterday and was bad this morning. This will put a damper on my heavy deadlift workout on Saturday as I was planning to pull near max to get an idea of my progress over the past year. Reverse hyper, where are you?

09-17-2010, 10:48 AM
Fri 9/17/10 BP day
BP(raw):45x8, 75x5, 105x3; 1B:135x3, 165x1, 185x1, 205x3;
BP w/dbl minis & 1B:135x3, 155x3, 165x3
rolling db tri ext:4x8w/30s + MB
db hammer curls:2x10w/30s
one arm KB sumo snatch:2x12+12w/35#
band pull-aparts:2x12w/MB
bwt RH over back raise:2x15

Now that the football schedule has been posted, I'm going back to my regular training schedule...
Mon...upper KB
Wed...lower KB

New one today...I was doing 1B bench today. Nice looking young lady said that I should have asked her for a spot instead of using the board.

09-18-2010, 04:36 PM
Sat 9/18/10 SQ/DL day
SQw/purples(loose preds):45x5, 95x5, 135x3, 185x3, 5x3w/225
DL(loose preds):185x5, 235x3, 275x2, 325x1, 365x1, 405x1, 425x1...PR!!!...7# PR from last meet of September '09. Not bad considering that my low back has been extremely sore. With better bar and fully geared in contest circumstances, I figure at least 450.
two hand, single KB sumo swings:2x15w/35#...very painful the other dau, but good today.
HTH KB swing:2x20w/35#
ly. leg curl:2x10w/62.5#
KB WM:2x8+8w/35#
kneeling ab pulldowns:2x15w/100

Great workout.

On another note, we lost our game today 13-6. Defense played tremendous, holding our opponent scoreless for the first three and a half quarters. Blown coverage led to the first score. Sweep to the weakside the second. We scored on the ensuing kickoff return, then failed to recover our onsides kick attempt with 22 seconds left.

09-20-2010, 09:46 AM
Mon 9/20/10 upper KB acc day
alt. ren row/pushup combo:3x8w/20Ks
dbl KB conv. swings:2x12w/12Ks
dbl KB conv. snatch:3x10w/12Ks
ov. band tri ext:4x12w/MMB

Just enough to get decent training in without killing myself.

09-24-2010, 10:50 AM
Fri 9/24/10 BP day
BP(raw):45x8, 95x5, 135x3, 175x3;
4B,POR:205x3, 225x3, 245x2;
rev. blues,full range:315x3, 365x3, 405x3, 425x2
skull crushers on floor w/EZ bar:2x8w/80
one arm KB C&P:2x10+10w/35#
rope face pulls:2x12w/80
one arm db preacher curl:1x10+10w/15, 1x10+10w/20

Been battling a sinus infection last few days. That's why I didn't do any lower body work on Wednesday. Better yesterday and today, but could tell strength was a little off. I'll probably just do some lower KB stuff tomorrow instead of squats.

09-25-2010, 09:10 AM
Sat 9/25/10 SQ/DL day
dbl KB SQ:4x10w/20Ks
dbl KB sumo swings:2x8w/12Ks, 2x8w/16Ks
HTH swings:2x24w/12K
KB WM:2x8+8w/20K

Felt weak and tired at start of workout, so glad I didn't squat today.

09-27-2010, 11:10 AM
Mon 9/27/10 upper KB acc day
ren. rows:4x8+8w/20Ks
dbl KB S&P:1x10w/12Ks, 2x8w/16Ks
ov. band tri ext:4x12w/MMB

That's all folks!!!

09-29-2010, 10:35 AM
Wed 9/29/10 lower KB acc day
dbl KB sumo swings:4x8w/16Ks
dbl KB sumo snatches:8 singles w/20Ks
dbl KB, one hand sumo DL:2x10+10w/2-20Ks
pistol box sq:2x8+8w/bwt only

10-02-2010, 08:39 PM
Sat 10/2/10 SQ/DL day + bench
SQ(MPBs):45x8, 135x5, 225x3, 275x2; (add preds):315x2; wraps:365x2, 405x5...all walked out
BP:45x8, (add dbl MMB):45x5, 75x3, 105x3x6sets
db bench, palms in:2x12w/35s
rope pushdowns:3x12w/70
KB circuit of one arm swings, cleans and snatch:2x5+5ea. exercise w/35#
KB WM:2x8+8w/35#
kn. ab pulldowns:2x15w/100

I didn't go to the gym yesterday, so I did bench and squat together today since it was my off week for deadlifts.

10-04-2010, 08:13 AM
Mon 10/4/10 upper KB acc day
dbl KB C&J:5x5w/20Ks
ren. rows:3x8+8w/20Ks
ov. band tri ext:4x12w/MMB

10-06-2010, 11:24 AM
Wed 10/6/10 lower KB acc day
two-hand KB sumo swings:6x10w/20K
one arm KB snatch:3x8+8w/20K
KB WM:2x8+8w/20K

10-08-2010, 10:39 AM
Fri 10/8/10 BP day
BP(raw):45x8, 75x5, 105x3, 135x3, 170x3x3sets, 190x2
pin lockouts(#8,POR)w/dbl MMB:135x5, 165x5, 205x5, 225x5, 245x5
rolling db tri ext:3x8w/40s
db hammer curl:2x10w/30s

Good workout. Should try a raw max soon. Would be nice to get some shirt work in some time soon.

10-09-2010, 06:21 PM
Sat 10/9/10 SQ/DL day
SQ(MPBs):45x5, 45+PBx5, 45+GBx5; (+GB&PB):45x3, 95x3, 135x3; add preds:165x2, 205x2, 235x2x5sets...walking out weight with that much band tension is tough.
DL speed pulls, st. wt.:185x1, 245x6 singles
bwt rev. hypers over back raise:2x15
two hand KB sumo swings:2x15w/35#
dbl KB WM:2x8+8w/35#+20#
ab wheel:1x10
ab coaster:1x15

Off to coach game...We finally won.

10-13-2010, 12:44 PM
Wed 10/13/10 lower KB acc day
dbl KB SQ:2x10w/20Ks
two hand KB sumo swings:2x15w/20K

This has been a rough week. The person that I've been sharing office space with, who's been a mentor and second dad to me, died this morning. He had a stroke early Saturday morning, then a major one in the hospital that afternoon. It was thought that he would be ready for rehab in a few days, but took a turn for the worse Monday evening when he was put on a respirator. He went downhill from there. He was 79.

To say that I've not really felt like working out much would be an understatement. Along with the emotions of dealing with his death, there's also its effect on my livlihood. So after the funeral on Saturday, my wife and I will have to discuss what options we have.

I don't usually ask much from anyone, but this time I'm asking that you would pray for the Lord's wisdom and will to be revealed to us.

10-15-2010, 03:04 PM
Sat 10/15/10 BP/SQ/DL day
BP(raw):45x8, 75x5, 105x3, 135x2, 165x1, 190x1, 215x1...10# raw PR!!!, 165x5
SQ(preds):45x8, 135x5, 225x3, 275x2x6sets
DL(preds):185x5, 235x3, 275x2, 315x1, 350x5, 315x5
rev. hyper over 45 bench:2x15w/bwt
one arm KB swings:2x10+10w/35#
dbl KB WM:2x8+8w/35#+20#
ball knee ups:2x15

With all that's going on this week, I just combined everything today. Real happy with the bench PR considering my emotional state.

10-18-2010, 08:55 AM
Mon 10/18/10 upper KB acc day
ren. rows:4x8+8w/20Ks
dbl KB shrugs:1x15w/20Ks, 1x15w/20s+12s
dbl KB B-U press:2x8w/12Ks, started a 3rd set, but just couldn't maintain balance
ov. band tri ext:4x12w/MMB

I'm just in a funk about everything and have no ambition right now.

10-20-2010, 12:54 PM
Wed 10/20/10 lowr body KB acc day
one arm KB swings:1x10+10w/12K, 1x10+10w/20K
dbl KB sumo swings:3x10w/16Ks
split goblet sq:1x10+10w/12K, 1x10+10w/16K

10-21-2010, 06:30 PM
Thu 10/21/10 BP day
BP(raw):45x8, 45+dbl MMB/5; 4B,POR w/dbl MMB:95x5, 135x5, 155x3x2sets, 175x2;
rev. purples, n/b, reg. grip:205x3, 235x2, 255x2, 275x1, 295x1, 315x1...PR!!!...I went back through the last 3 years of my logs and could not find anything better than this. This was a huge PR. Got to get some shirt work in.
tri. pds:4x12w/80
db hammer curls:1x10w/35s

I was in town today for our youth football pizza banquet. So, I just worked out today to save me from having to make an extra trip tomorrow.

10-23-2010, 10:32 AM
Sat 10/23/10 SQ/DL day
SQ(MPBs):45x5, 135x5, 225x3; (add preds):315x3, wraps:365x2, 405x1, 455x3...I've done 5 reps with this out of the monolift. I wanted 5, but I'll take 3 considering that I walked the weights out and I could not get my wide stance for this set.
one arm KB sumo snatch:3x10+10w/35#
ly. leg curl:3x10w/50
rev. hypers:2x15w/bwt
sit-ups on bosu ball tossing a 4# med. ball: 1 set of unknown amount of reps.

Started talking with one of the trainers after the set and just called it good.

10-25-2010, 07:56 AM
Mon 10/25/10 upper KB acc day
dbl KB C&P:5x5w/20Ks
ren. rows:4x8+8w/20K
dbl KB conv. snatch:3x10w/12Ks
ov. band tri ext:4x12w/MMB

10-27-2010, 08:37 AM
Wed 10/27/10 lower KB acc day
KB HTH swings:3x20w/20K
dbl KB sumo swings:2x8w/16Ks, 2x6w/20Ks
KB WM:2x8+8w/20K

10-29-2010, 04:55 PM
Fri 10/29/10 BP day
BP:45x8, 75x5, 105x3, 135x3, 175x3; shirt& 3B:245x2, 1B:275x2, n/b:305x1...can tell that I haven't been in my shirt in a while. Technique was sloppy, but was still a good lift.
pin lockouts(#8),raw,POR:275x5, 295x5, 315x5
high ov. band tri ext.:4x12w/PB
front pulldowns:125x8, 137.5x8
KB hanging shoulder circles:2x8+8w/20s cw & ccw.
conc. curls:2x10+10w/25#

Finally!!! in my shirt.

10-30-2010, 10:55 AM
Sat 10/30/10 SQ/DL day
SQ(MPBs):45x8, 135x5, 225x3, 275x3; (add preds):315x3; rev. greens:405x3, 455x2; wraps:505x3, 555x2, 600x2
DL speed pulls:185x1, 245x8 singles
rev. hypers over 45 bench:3x15w/bwt
KB WM:2x10+10w/35#
kn. ab pulldowns:2x15w/100

I really impressed myself today. A reverse green band double with 600 wearing my two pairs of loose briefs, using a crappy bar and walking out the weight. I'm pretty sure that this is a PR for this set up. I think my best is 635-655 with my canvas and briefs.

11-01-2010, 11:06 AM
Mon 11/1/10 upper KB acc day
dbl KB floor press:4x12w/16Ks
dbl KB BOR:3x12w/16Ks
KBFH circuit(dbl KB conv swings alt w/dbl KB conv snatch alt w/dbl KB S&P):2x10w/12Ks
100 rep tri ext w/MB:1x50,35,15

11-03-2010, 08:12 AM
Wed 11/3/10 lower KB acc day
one arm KB snatch:1x10+10w/16K, 1x10+10w/20K
dbl KB sumo swings:3x8w/20Ks
dbl KB split sq:2x10+10w/16Ks

That's all folks!!!

11-06-2010, 09:35 AM
Sat 11/6/10 SQ/DL day
SQ(preds):45x8; w/greens:45x5, 135x3, 185x3, 5x3x225
DL(preds):185x5, 235x3, 275x2, 300x1, 330x1, 360x1...I was supposed to do 5 reps, but I pulled my back on the first rep. Somehow, I got distracted and raised my hips up too fast. Not feeling too good right now.
rev. hypers over back raise: 2x15w/bwt
two hand KB sumo swings: 2x15w/35#
KB WM: 1x8+8w/35#
TGUs: 1x5+5w/35#
hanging knee raises: 1x10

11-11-2010, 09:45 AM
Thu 11/11/10 upper KB acc day
KB SSP:3x16w/16Ks
ren. rows:2x8+8w/20Ks
ov. band tri ext:3x15w/MMB

I've been laying off a few days to let my low back recover from Saturday's injury. It's much better today. I tried some light KB swings on Tuesday to see if I could do anything. It was still sore so I gave it a couple of more days and just took it easy today. I'm hoping to be able to squat on Saturday.

11-12-2010, 05:37 PM
Fri 11/12/10 RE BP day
BP:45x10, 75x10, 105x10x3sets

I was waiting around for my wife after I finished up with my kids' strength training class, so I figured that I would do some benches since I hadn't done any in a week.

11-13-2010, 09:28 AM
Sat 11/13/10 SQ/DL day
SQ(MPBs):45x8, 135x5, 225x5, 275x5, wraps:315x10
mod. rev. hyper:2x15w/bwt
one arm KB snatch:2x8+8w/35#
med. ball twisting situps:1x20w/4#, 1x20w/6#

My low back was still a little sore, so I took it easy. It actually felt better after I was done.

Got a local tire daeler to donate a tractor tire for my kids' strength training program.

11-15-2010, 03:59 PM
Mon 11/15/10 BP day
BP(raw):45x8, 75x5, 105x3, 135x3, 165x3, 195x3...PR; rev. PB:225x3, 255x2, 295x2

That's all. I had to try to get home for UPS to pick up a package that I'm shipping. Didn't matter. I missed them.

11-17-2010, 08:04 AM
Wed 11/17/10 lower KB acc day
dbl KB SQ:2x10w/20Ks
dbl KB sumo swings:2x8w/12Ks

Low back is feeling much better, but since I could still feel some twinges, I decided to continue to take it easy.

I'm also contemplating changing my training style. I've been competing on and off for over 35 years and I've pretty much accomplished all that I wanted to. It's been getting more and more difficult to get motivated to train for any competition. This is primarily due to the distance I would have to travel to have access to proper equipment and training partners. Sometimes, you just get to a point where you say to yourself, "I just don't feel like making that commitment anymore. There's other things that I want to do with my life."

So, I'm thinking of going to more "conjugate" type method of strength training where I don't have to be pinned down to just "weights". Maybe invest in a sandbag, sled, etc. Figure I can still continue training to get strong, without having to worry about making weight or coming up with money for competitions. We'll see what the future holds.

11-19-2010, 09:27 AM
Fri 11/19/10 upper KB acc day
1A)dbl KB floor press:3x8w/20Ks
1B)ren. rows:3x8+8w/20Ks
2A)dbl KB MP:3x8w/20Ks
2B)KB alt BOR:3x16w/20Ks
3)dbl KB conv. snatch:3x8w/12Ks
4)ov. band tri ext:3x12w/MMB

good workout and only 30 minutes long.

11-20-2010, 09:38 AM
Sat 11/20/10 SQ/DL day
SQ(MPBs):45x8, 135x5, 225x5 (add preds):315x3, wraps:365x3, 405x5
speed pulls(MPBs):185x3x4sets, 245x6 singles
two-hand KB sumo swings:2x15w/35#
KB WM:2x8+8w/35#
kn ab rope pulldowns:90x20, 110x20

Good w/o today. Back is feeling much better, but I didn't push it. 405x5 was a good stopping point.

11-22-2010, 03:44 PM
Mon 11/22/10 BP day
BP(raw):45x8 75x5, 105x3, 135x3, 160x3, 180x3x3sets
CGBP:135x8, 155x8
db hammer curls:2x10w/30s
band pull-aparts:2x15w/MB

11-24-2010, 04:17 PM
Wed 11/24/10 lower KB acc day
one arm KB snatch:2x8+8w/20K
farmer walk:3x2 laps around gym holding 20K in each hand
dbl KB sumo swings:2x8w/16Ks
dbl KB split sq:2x8+8w/16Ks
mod. rev hyper:2x15w/bwt
kn ab rope pulldowns:2x15w/100

11-27-2010, 08:54 AM
no workout yesterday.

Sat 11/27/10 SQ/DL day
SQw/greens(MPBs):45x5, 135x3, 185x3, add preds:225x2x3sets
circuit: 3 rounds
1. alt. sandbag shouldering only 30#x10
2. tire flip
3. KB snatch w/20K: 5+5
4. bwt split squat: 10+10
dbl KB one arm DL:2x10+10w/2-20Ks
kn. ab rope pulldowns:2x15w/110

The circuit really had me gassed. Definitely in need of conditioning.

11-29-2010, 04:00 PM
Mon 11/29/10 BP day
Floor press(POR):45x8, 95x5, 135x3, 155x3, 175x3, 185x3, 195x3
db bench: 3x6w/55s alt w/ recline pull-ups: 3x8w/bwt
rev. bwt skull crushers on smith mach: 8@level #5, 8@#4, 8@#3
ez bar curls:75x8, 85x8
band pushdowns:2x20w/dbl MMB
band pull-aparts:3x12w/MMB

12-01-2010, 05:28 PM
Wed 12/1/10 lower KB acc day
dbl KB SQ on bosu ball:3x10w/20Ks
1.one arm KB sumo swings:3x5+5w/20K
2. alt sandbag shouldering:3x10w/30# bag
3. alt dbl KB front lunge:3x10w/16Ks
mod rev hypers:2x10 squeezing 6# med. ball between ankles
ly. leg curl: 2x10w/50#
kn. ab rope pulldowns:2x15w/100

Now that I have my KBs in the local gym, I added a little more volume to this workout.

12-03-2010, 08:16 PM
Fri 12/3/10 upper body acc day
did a series of upper body super-sets...

1A)dbl KB C&P:5x5w/20Ks
1B)recline pull-ups on sm. mach:5x8w/bwt
2A)ren rows:1x5+5, 3x8+8 w/20Ks
2B)push-ups between KBs:4x10w/bwt
3A)bwt skull crushers:3x8
3B)db hammer curls:3x10w/25s
4A)db shrugs:2x15w/60s
4B)band pull-aparts:2x15w/MB

12-04-2010, 02:05 AM
Interesting workouts!

Are you going for fat loss?

12-04-2010, 09:37 AM
Interesting workouts!

Are you going for fat loss?
not the way I eat...lol.

Technically, I'm a powerlifter. However, due to lack of spotters and proper training atmosphere, I'm taking my training in a little different direction. I still do my max effort days, but I'm adding a little more conditioning and odd lift training to my usual KB stuff.

My conditioning has never been really good, and these workouts are really kicking my butt!

12-04-2010, 09:43 AM
Sat 12/4/10 SQ/DL day
SQ(MPBs):45x8, 135x5, 225x3, 315x2; add preds & wraps:365x2, 405x2, 435x2...easy
DL(preds):185x5, 235x3, 275x2, 315x1, 355x1...I wanted to go heavier on these today, but I felt some pulling in my left hip and glute on the 235 and 275, so I didn't want to take the risk of reinjuring myself again.
two hand KB sumo swings:2x15w/20K
alt. forward lunge:2x20 holding 30# sandbag at chest level
KB WM:2x8+8w/w/20K
kn. ab rope pulldowns:2x15w/110

12-06-2010, 06:27 PM
Mon 12/6/10 BP day
BP(raw):45x8, 75x5, 105x3, 135x3, 165x3, 185x3; rev. greens:245x3, 285x2, 315x1, 335x1, 355x1
tate's:2x12w/30s, 1x10w/35s, 1x6w/40s

12-08-2010, 03:55 PM
Wed 12/8/10 lower KB acc day
dbl KB sumo swings:4x8w/16Ks
A)one arm KB snatch:2x6+6w/20K
B)shouldered sandbag step-ups:1x12/12, 1x24/24 w/30#
C)farmer walk:2x2 laps around gym w/16Ks
D)jump rope
mod. rev hypers:2x10w/10#med ball between ankles
A)KB WM:2x8+8w/20K
B)kn. ab rope pulldowns:2x10w/110

could only manage to get through 2 circuits. Had me breathing pretty heavy.

12-10-2010, 03:17 PM
Fri 12/10/10 upper KB acc day
1A)alt. KB floor press:4x16w/20Ks
1B)ren. rows:4x8+8w/20Ks
2A)KB SSP:3x10w/20Ks
2B)bwt. recline pull-ups on sm. mach:1x8,10,12
3A)dbl KB conv. snatch:3x10w/12Ks
3B)band face pulls:3x10w/MMB
4A)db hammer curls:2x10w/30s
4B)band pushdowns:2x12w/dbl MMB

12-11-2010, 10:26 AM
Sat 12/11/10 SQ/DL day
SQ(MPBs):45x8, 135x5, 225x3; (add preds):315x3; wraps:365x1, 405x1, 455x3
sea. band leg curl:3x20w/GB
mod. rev hypers:2x10w/10#med ball
partial TGU for abs/obl:2x10+10w/20#KB

Happy with the 455x3 today as everything just felt heavy.

12-15-2010, 04:04 PM
Wed 12/15/10 lower KB acc day
speed bench:45x8; add dbl MB:45x5, 75x3, 105x3x6sets; take bands off:150x3x3sets all reps w/3 sec. pause
tire flip: 8 flips alt. w/ tire carry diameter of wrestling circle done for 5 non-stop rounds
dbl KB SQ on bosu ball:2x10w/20Ks alt w/
two hand, single KB sumo swings:2x10w/20K
kn. ab rope pulldowns:110x15, 120x15

I couldn't get to the gym Monday or Tuesday because of the snow and icy roads so I added some speed work today to get some benching in this week.

12-17-2010, 03:30 PM
Fri 12/17/10 upper KB acc day
A)ren. row:4x8+8w/20Ks
B)bwt push-ups between KBs:4x8
A)KB SSP:3x10w/20Ks
B)alt. KB rows:3x10w/20Ks
A)KB curl hung on a PB:3x6w/20K
B)bwt skull crushers on sm. mach:3x8w/MB around back
A)KB shrugs:3x15w/20Ks
B)band face pulls:3x15w/dbl MB

12-18-2010, 03:14 PM
Sat 12/18/10 SQ/DL day
SQ(MPBs):45x8, 45+GBx5; +GB&PB:45x3, 95x3, 135x2; walking out was getting harder, so I started doing 1/2 squats off pins with the bands:135x3, 185x3, 205x3
speed pulls(MPBs):185x3x6sets
mod rev hypers w/10#med ball:2x10
KB WM:2x8+8w/20K
kn. ab rope pulldowns:2x15w/120

It seems like my band work is suffering from not having a monolift. Once the weight and tension get high enough, I can't move my legs into position. I "think" I may have figured out a solution. However, it could be slightly dangerous and would also require training partners to accomplish, which is another issue in itself.

12-20-2010, 03:54 PM
Mon 12/20/10 BP day
BP(raw):45x8, 75x5, 105x5; 1B:135x3, 165x3, 185x3, 205x3
4B,rev. PB,POR:225x5, 275x5, 295x5, 315x5

12-22-2010, 03:54 PM
Wed 12/22/10 lower KB acc day
A)dbl KB cleans:4x5w/20Ks
B)dbl KB SQ:4x5w/20Ks
C)two hand sumo swings:4x10w/20K
single KB carry medley:overhead, rack, farmer walks w/12K 1 lap around gym with each arm and each exercise.
KB sidebends:2x12+12w/20K
kn. ab pulldowns:1x25w/100

12-24-2010, 12:24 PM
Fri 12/24/10 little bit of everything
dbl KB C&P:5x5w/20Ks
SQ(preds):45x5, 135x5, 225x5x3sets
DL(preds):185x5, 235x3, 275x2, 315x1, 345x1; rev. greens:405x3, 435x2

I hate back injuries. My injury is probably 6 weeks past now. The problem is that I get very apprehensive about trying heavy weights again for fear of reinjuring myself. It's just a head game now.

Anyway, I combined my normal Friday upper body work (KB C&P) with my SQ/DL stuff that I do on Saturdays as I probably won't make it to the gym tomorrow.

Merry Christmas to all.

12-27-2010, 06:14 PM
Mon 12/27/10 BP day
BP(raw):45x10; 2B & dbl MMB:45x5, 75x3, 105x3, 125x3, 135x3, 165x3, 185x1+1w/help
2A)med ball pushup variety: 1x8+8 chest slaps, 1x16 cross-overs, 1x8 ball squeeze pu
2B)KB ren rows:3x8+8w/20K
3A)rec. pull ups on sm mach:3x8
3B)band pull-aparts:3x12w/MB
rolling db tri ext:2x12w/30s

12-29-2010, 07:55 PM
Wed 12/29/10 upper KB acc
dbl KB jerks w/20Ks:4x3 holding in rack position for 10sec between each set; rested for about a minute, then did another 4x3
mach. pull-ups:130x8, 120x8, 110x8 alt w/
band face pulls:3x12w/dbl MB
ez bar curl:2x8w/75 alt w/
bwt skull crushers:2x8

With the holiday coming up, I was going to squat today. That plan changed when my wife told me that I had to help her move her equipment into her new studio space. So I hauled banquet tables, chairs, tv, credenza, etc. up from the basement; got it loaded into a truck. Then had to haul everything up 23 stairs to her studio space. In total, it was about 15 trips. Needless to say, I was pretty gassed to do any squatting. So, I just did some light upper body stuff and will do some squatting on Friday, instead.

12-31-2010, 12:04 PM
Fri 12/31/10 SQ/DL day
SQ(MPBs):45x8, 135x5, 225x3; add preds:315x3; wraps:365x3, 405x2, 455x5
A)one arm KB snatch:3x8+8w/20K
B)walking lunge w/30#SB:3x20 steps
C)two hand KB swing:3x10w/20K
kn. ab pulldowns:2x15w/110

01-03-2011, 03:24 PM
Mon 1/3/11 BP day
BP(raw):45x8, 75x5, 105x3, 135x3, 165x1, 190x3x3; 2B:225x1, 245/miss...too tired from the max effort 3x3, I guess.
rope tri pd:70x12, 80x12, 90x12

01-05-2011, 05:32 PM
Wed 1/5/11 lower body acc day
2A)tire flip:4x6 flips
2B)carry heavy bag:4xback/forth of wrestling circle diameter
2C)two hand KB swings:4x10
2D)jump onto step:4x5
mod rev hypers:2x10w/8# med ball
KB WM:2x8+8w/20K
kn. ab rope pulldowns:2x15w/120

01-07-2011, 04:30 PM
Fri 1/7/11 upper KB acc day
db bench:2x8w/50s, 1x8w/60s
supersetted w/kb ren rows:3x8+8w/20Ks
dbl KB conv swings:3x8w/12Ks
alt w/dbl KB conv. snatch:3x8w/12Ks
alt w/band face pulls:3x12w/dbl MB
db hammer curls:2x10w/30s
supersetted w/bwt skull crushers:2x8w/MB around back

01-09-2011, 06:14 AM
Sat 1/8/11 SQ/DL day
SQ(MPBs):45x8, 135x5, 225x3; add preds:315x2; wraps:365x1, 405x1, 455x1
dbl KB sumo swings:2x8w/16Ks, 2x6w/20Ks
dbl KB sumo snatch:16Ksx1; 6x1w/20Ks
dbl KB SQ on bosu ball:2x10w/20Ks
hth swings:2x20w/20K
ab wheel rollouts:2x10

I thought I was going to go heavy, but everything felt heavy and I felt tired. This was bad considering that I hit 455x5 last week.

On a bright note, I at least got my 4 workouts in this week.

01-10-2011, 03:47 PM
Mon 1/10/11 BP day
CGBP(POR,raw):45x8, 75x5, 105x5; 3B:135x5, 185x5, 215x5; rev. greens:255x5, 295x5, 335x5, 365x3
2A)bwt rec. rope rows:3x8
2B)rope face pulls:3x10w/90
2C)db shrugs:3x12w/60s
3A)rope kb curl:3x10w/12K
3B)rope kb ov. tri ext:3x12w/12K

Lots of bench volume today and the grip really got a great workout with the rope work.

01-12-2011, 04:53 PM
Wed 1/12/11 lower acc day
A)one arm KB sumo snatch:3x5+5w/20K
B)dbl bench jumps:3x4
C)two hand KB sumo swings:3x10w/20K
mod rev hypers:2x10w/8# med ball
kn ab rope pulldowns:2x15w/110
alt w/jump rope:2x?

01-14-2011, 04:35 PM
Fri 1/14/11 upper acc day
1A)dbl KB C&P:5x5w/20Ks
1B)ren rows:5x5+5w/20K
2A)various med ball pushups:4x8
2B)rec. rope rows:4x8w/bwt
3A)preacher rope kb curl:2x8w/16K
3B)ov. rope kb tri ext::2x8w/16K
4)db shrugs:1x12w/65s, 1x12w/70s

01-15-2011, 10:15 AM
Sat 1/15/11 SQ/DL day
SQ(preds):45x8, w/greens:45x5, 135x3, 185x2, 225x2x5sets
DL(preds):185x5, 235x3, 275x2, 305x2, 335x5, 305x5
db step ups onto bench:2x20w/30s
ly. leg curl:50x10, 62.5x10
battling ropes:4 rounds of double slams x15 sec. + twists x15 sec., rest 30 sec.; rested a minute before last round.
bosu ball sit ups:1x15w/6# med ball

Deadlift is back on track. This is the first time that I went for a heavy set of 5 since my injury a couple of months ago.

01-15-2011, 01:41 PM
Deadlifts are looking good!

What did you do to your back?

01-17-2011, 03:44 PM
Deadlifts are looking good!

What did you do to your back?
Thanks. I pulled it pretty good deadlifting a few months back. Takes a while to get over the fear of going heavy and possibly reinjuring it again. It was my worse pull since my injury at the 2008 Worlds.

01-17-2011, 03:47 PM
Mon 1/17/11 BP day
BP(raw):45x8; w/dbl minis:45x5; add 2B:75x3, 105x3, 135x2, 155x1, 175x1, 185x1, 195x1
db bench:4x6w/55s
rope pushdowns:80x8, 90x8x2sets
jump rope:2x 1 minute

01-19-2011, 03:22 PM
Wed 1/19/11 lower acc day
dbl KB sumo swings:4x6w/20Ks
3A)kneel to squat to bench jump3x5
3B)one arm KB snatch:3x8+8w/16K
3C)jump rope:3x50reps
farmer walk:2x 1 lap around gym w/60#dbs
mod rev hypers:2x10w/8#med ball
kn ab rope pds:120x15

01-21-2011, 03:52 PM
Fri 1/21/11 upper acc day
1A)dbl KB press:4x8w/20Ks
1B)KB ren rows:4x8+8w/20Ks
2A)bwt dips:3x8
2B)recl rope rows:3x8
3A)ez bar curl:85x6x3sets
3B)rope skull crushers:3x8

01-22-2011, 07:57 PM
Sat 1/22/11 SQ/DL day
one arm KB sumo snatches:3x8+8w/20K
tire flips:8x6w/150# tire w/30 sec rest between sets
dbl KB SQ on bosu ball:3x10w/20Ks
two hand KB swings:2x15w/20K
KB WM:2x8+8w/20K
kn. ab rope pulldowns:2x15w/120

Made today more of a deload workout. Left out the circuits, though. I think I'm going to change my heavy workout to Wednesday after I train my kids. There's usually more people in the gym.

01-24-2011, 04:29 PM
Mon 1/24/11 BP day
BP(raw):45x8, 95x5, 135x3; rev. greens:255x3, 295x3, 325x3x5sets
4B,POR,rev. greens:295x5, 335x5, 365x4

Felt good today, maybe because I didn't squat heavy on Saturday.

01-26-2011, 04:40 PM
wed 1/26/11 SQ/DL day
SQ(MPBs):45x5, 135x5, 225x3; (add preds):315x2, wraps:365x2, 405x1, 465x3
two hand KB sumo swings:3x15w/20K
kn. ab rope pds:2x15w/120

Wanted to change my SQ day to see if there would be any more people available to spot me. There was. My back felt weak and my legs seemed shaky, so I was very happy getting 465x3. I'll probably keep my SQ/DL day on Wednesdays.

01-28-2011, 04:23 PM
Fri 1/28/11 upper body BB
1A)dbl KB press:4x8w/20Ks
1B)KB ren. rows:4x8+8w/20Ks
2A)recl rope rows:3x8
2B)dbl KB shrugs:3x20w/20Ks
2C)band face pulls:3x10w/dbl MMB
3A)ez bar curl:3x8w/85
3B)ly tri ext on floor:3x8w/85
4)one arm band pushdowns:2x15+15w/MB

01-31-2011, 03:47 PM
Mon 1/31/11 BP day
BP:45x8, 95x5, 135x3, 175x3; shirt on, 3B:245x3; 2B:275x2; 1B:295x1; n/b:305x1, 315x1
band pushdowns:4x12w/dbl MMB

Felt good to finally get a workout in my shirt. 305 was a little out of the groove, but 315 was solid.

02-04-2011, 05:12 PM
Fri 2/4/11 upper BB day
1A)dbl KB MP:4x8w/20Ks
1B)ren rows:4x8+8w/20Ks
2A)pushups between KBs:3x10w/bwt
2B)pull up mach:2x8w/90 OHG, 1x8w/80 PI
3A)ez bar curl:3x6w/95
3B)ez bar skull crushers on floor:3x6w/95
4A)dbl KB upright row:2x8w/12Ks
4B)recl rope rows:2x8w/bwt
4C)band pushdowns:2x12w/dbl MB

Don't usually do the bodybuilding thing, but I want to add a little more thickness to my upper body to help my bench. Looks like a lot, but this workout took only about 40 minutes.

02-08-2011, 05:50 AM
Mon 2/7/11 BP day
BP(raw):45x8, 75x5, 105x3, 135x3, 165x3, 195x2x3sets;
rev greens & 2B:295x2, 335x2, 355x2, 375x2, 395x1
band pushdowns:4x15w/dbl MMB

Wanted to do more shirt work. Not enough help around. Good training session, nonetheless.

02-09-2011, 05:16 PM
Wed 2/9/11 SQ/DL day
SQ(MPBs):45x8, 135x5, 225x3; (add preds):315x2; wraps:365x1, 405x1, 455x1, 500x1; rev. greens:545x2...spotters had to leave, so I stopped there and called it good.
walking SB lunge:2x20w/50#SB, zercher style
single KB sumo swings:2x15w/20K
kn. ab rope pulldowns:2x15w/130

Felt good having 500 on my back again. The walkout and set up part was tough, but I nailed it fairly easy, especially since I haven't done any leg/low back work now in two weeks because of the weather and just plain laziness. Glutes feel smoked as well.

02-11-2011, 05:54 PM
Fri 2/11/11 upper BB day
1)dbl KB press:4x8w/20Ks
2)HOH rope sled pulls:2x50'w/70, 2x50'w/90
3A)recl rope rows:3x8w/bwt
3B)bwt skull crushers:3x8
4)one arm preacher curl:1x12+12w/15#, 1x12+12w/20#
5)db shrugs:60sx12, 70sx12

My left knee flared up yesterday. This happens once or twice a year. May be a gout thing, but not really sure. All I know is that it is extremely painful and when it flares up I have to be careful because it throws me into an imbalanced state because I can't put any pressure on it. Just trying to clean the KBs for presses, I could tell that I was favoring the leg. May take a week or so before it's back to normal.

02-12-2011, 12:33 PM
Sat 2/12/11 lower acc day
one arm KB snatch:1x10+10w/16K, 1x10+10w/20K
dbl KB sumo swings:4x8w/16Ks
Zercher sandbag carry:2x100ft. (2 laps around gym) w/50#sb
HOH rope sled pulls alt w/low sled push:3x50' ea. w/90#
KB wM:2x8+8w/20K
kn. ab rope pulldowns:2x15w/130

Tried to pick some exercises that wouldn't affect my knee. Could tell on the kb snatches though that I still had to favor the knee and adjust my pull. I really liked the way I put this workout together as it gave me the hip, leg and low back work I wanted without having the heavy load on me.

02-14-2011, 04:53 PM
Mon 2/14/11 BP day
BP:45x8, (w/dbl MB):45x5, 75x3, 105x3; shirt & 3B:185x3; 2B:225x2; n/b:255x1, 275x1; 3B&no bands:315x3, 335x3
band pushdowns:4x10w/dbl MMB

Another good day in the shirt. Also got to do some decent higher board work in the shirt, something that I've neglected to do for a long time.

02-16-2011, 03:28 PM
Wed 2/16/11 SQ/DL day
SQ(preds):45x8, 135x5...knee still hurting, that's all.
DL(preds): 135x5, 185x5, 235x1, 275x8 singles
SB split squat, back foot raised:1x5+5w/35, 1x5+5w/50, 2x5+5w/75
KB HTH swing:2x20w/16K

I hate when I get this knee issue. I can't push off of it, so I can't handle even light weight. I have to favor one side or the other, and I can feel the extra strain on my low back muscles, so I can't push it or I'll end up hurting my low back. Hopefully, back to normal next week.

02-19-2011, 06:34 AM
Fri 2/18/11 upper body acc
1A)dbl KB MP:4x8w/20Ks
1B)ren rows:4x8+8w/20Ks
2A)bwt pushups between KBs:4x10
2B)recl. rope rows:4x8w/bwt
3A)alt db curl:3x16w/35s
3B)rolling db tri ext:3x8w/35s
4A)rope face pulls:2x10w/90
4B)band pullaparts:2x10w/MB

Taking today off from my lower body work as my knee is still sore. Want to give it extra time to feel better without aggaravating it so I can get back to squattin'.

02-23-2011, 03:45 PM
Wed 2/23/11 SQ/DL day
SQ(MPBs)w/PB:45x8, 135x5, 185x3, 235x2, 275x2x5sets
dbl KB sumo swings: 3x8w/16Ks
alt w/jumping lunges:3x10

This is the first day since last week that I've felt well enough to do something. First, my left knee was still killing me. Then, while I was laying in bed Sunday night, my right knee started hurting for no apparent reason, although nowhere near the severity that the left one was. On top of that, I came down with the Michigan crud which has also resulted in throat ulcers. I have pretty much lost my voice as well. So, from Sunday through yesterday, I just had no strength. Today was the first day that I felt like I could even do something decent. So, because both knees are still a little touchy, I used the purple band for speed work instead of the green and did a very short workout. But I think I'll be ready to hit it full steam next week again.

Back to the throat ulcers. I had this a couple of years ago. Only then, it was down my entire esophagus. That episode landed me in the hospital for about a week. These are more in the back of my throat, but nonetheless, they are still making swallowing very uncomfortable. I really can't eat much except soup. For the most part, I think that they're better except for one on the left side. That one is the most painful and seems to be causing me the most trouble. I've been trying whatever I can think of to help it heal faster, but it looks like it's going to take its own sweet time. I guess the good news is that my weight seems to be holding steady.

02-25-2011, 04:42 PM
Fri 2/25/11 upper acc day
1)kroc ren. rows:2x5+5w/20Ks; then 30R/30L...PRs, best I could find in past year or so is 28.
2A)dbl kb conv. swings:3x8w/12Ks
2B)dbl KB shrugs: 3x8w/20&12Ks
2C)band pull-aparts:3x12w/MB
3A)ez bar curls:1x6, 1x4w/100...Stopped because of discomfort in low back. Don't need another injury.
3B)rope pushdowns:2x8w/90

I'm strongly considering doing the MI State meet in 3 weeks. I'm not going to worry about making 148s, although it wouldn't be difficult to lose the 5 pounds or so I would need to in order to make weight. Guess I'll see where I'm at when I'm a week out.

02-26-2011, 11:55 AM
Sat 2/26/11 SQ/DL day
SQ(MPBs):45x8, 135x5, 225x3; wraps:315x2; suit/dn:405x2, 455x1, straps up:505x1, 545x1...very easy out of the hole; rev. greens:605x2
kn. ab rope pulldowns:120x15, 140x15

As I wrote yesterday, I am considering doing the MI State meet in a few weeks. Since I hadn't been in gear or squatted out of a monolift in about 5 months, I figured that I better get over to the gym that I was doing my squat work before football season started to see where I am at. I haven't really been training as heavy or intense as I would be.

I wasn't quite sure how this session would go. I did some light squat band work on Wednesday and the jumping lunges and kb swings apparently really hammered my glutes and hams as they were both still experiencing soreness. I've also been battling a sinus infection for the past week. So, this workout would be interesting to say the least.

I was having a little trouble with my set up on my first few attempts with heavier weight. By the time I hit 505, it felt much better. 545 was actually a piece of cake as the weights felt very light coming out of the hole. I finished with 605 with reverse greens just to get some more heavy weight on my back and get used to the feel. The double was relatively easy.

What made this even better was that this gym now has a real GHR bench frome Elite. They've also gotten stocked with a squat box, camber and SSB as well as chains. Apparently, during my time away, some of the guys that were training at another gym where we used to train together, decided to bring their stuff over to this gym. Works fine for me.