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View Full Version : [Pro Journal] - A New Log......Quest to some where



Powerdawg
01-02-2012, 04:00 PM
Been a while since I had a log online, figured I would start up again today, so here goes......

First week of 10 week bench cycle for bench only meet

barx40
135x15
225x10
315x5
415x1
add ragex
545x3 2 board
605x5 3 board close grip
625x5 3b close
590x1 full range
625x1 full range

floor press
225 40# chain x12 close grip
315 80# chain x4 close grip
365 80# chain x2 reg grip

LMC
75x20
110x12 2 sets

green band pull aparts
3x15

floor skull crushers w/ chain
2x8

wrist roller
3 times

Powerdawg
01-08-2012, 02:13 PM
Upper asst 1.7.11

Speed bp
barx40
add monster minis
barx5
135x5
185x3 2 sets
195x3 2 sets
195x3 2 sets comp grip

arnolds
3x12

Chuck V row
3x12

Rope front push downs
3x12

incline spider flys
3x12

standing abs
3x20

Powerdawg
01-08-2012, 02:19 PM
1.8.11 ME lower

squat w/ mastadon
barx10
150x5
260x5
350x5
add brand new jack briefs
550x3
add belt
640x3 high
730x1 2" high
800x1 1/2" high
640x5 last 3 were in

deficit pulls 2.5" block, raw conv
225x3
315x3
405x3
495x6
545x3
speed pulls
315x3 3 sets

GHR
1xfailure

abs

ran out of time......but was happy with the way the jack briefs preformed. Took forever to get them on, but they will stretch some. It was amazing I could even get close to depth in first session, they have great rebound out of the hole.

Powerdawg
01-11-2012, 07:18 AM
1.9.12 Shirted bench

Rev gray band hole 11 on mono
barx40
225x10
315x5
415x1
add rev band
475x1
505x1 PR
Add ragex
635x1 nt
705x1 1" from touching
765x1 .5" from touching
815x1 touched PR

Close grip bp
315x6 3 sets

Wide grip pull ups
3x6

Kettlebell tris
3x12

wide grip lat shugs
2x15

Bench felt good for first time in a shirt in a month and the last two time were a complete disaster! Nothing felt real heavy however did not move quite as fast as I wanted. Last cycle we did not use the rev bands to dial in the shirts and I cost me. This time we are going back to trusted program. Hopefully I can hit at least 800 all the way down to hole 5 on the mono. At that point the band is almost no existent about 1.5" off the chest so you are basically working on exact attempts minus 3-5%.

Powerdawg
01-12-2012, 07:24 AM
1.12.12 Upper asst

DE bp w/ monster mini on all
barx10
135x5
185x3 2 sets
195x3 2 sets
205x3 2 sets

arnolds
45x12
55x10
55x12

shrugs
245x20
335x20
425x20
475x15
425x15

rope push downs
4x10

neutral front db raises
2x15

stop bent over rows
2x12

abs

Powerdawg
01-14-2012, 02:27 PM
1.14.12 Sq/pull

barx10
150x5
260x5
350x3
add jack briefs
530x3
620x3
770x1
805x1
add wraps and ace suit
880x1
add rev band
960x1 smoked (love the jack briefs)

2.5" deficit pulls
225x2
315x1
405x1
495x1
585x1
605x0 out of gas
speed pulls
365x3 3 sets

rev hyper against band
3x12

hammer curls
3x15

sled drags
2 trips

abs

Powerdawg
01-17-2012, 06:40 PM
1.17.11 shirted bench

barx40
135x15
225x8
315x1
365x1
420x1
445x1
add ragex
585x5 2 board close grip
605x5 2b cg
620x1 full range
650x1 full range

floor press
275x6 2 chains cg
275x3 3 chains cg
315x3 3 chains cg
365x1 3 chains reg grip
405x1 3 chains reg grip
315x3 3 chains cg

t bar row
4x10

seated db clean
4x10

rope ab crunch
3x20

Felt a little off when I put the shirt on, strong raw though. Need to have shirt taken in about 1/2" in the arms.

Powerdawg
01-20-2012, 11:26 AM
1.20.12 Upper asst

Db bench
65x20
75x20
90x20
90x17

front plate raises
45x15 3 sets

blast strap face pulls
3x20

wide grip pullups
3xAMAP

fat v bar push downs
5x12

shrugs
3x15 445#

abs

Squats saturday so not so much back work today. Was week off from DE benching was hoping to go up to 100x20 but not in the cards.

Powerdawg
01-23-2012, 07:06 AM
1.21.12 Geared sq/pull

Giant camber against grey bands
barx10
155x5
235x3
350x3
add belt and jack briefs
500x3
620x3
725x1
725x1
615x5 off box

low rack pulls
225x5
315x3
405x3
495x3
605x1
605x1
switch to ace suit
635x3 paused reps
675x1

GHR
1x15
1x12 w/25#
1x8 w/25#, then 6 more at bw

bis

GHR situps
3x15 w/35#

thats it freaking squats shot out the lower back, then the briefs are still too tight to pull in cant get down. All in all pretty happy bands are apx 100# tension a piece so my last two where over 900 at the top. 900 is my best in full gear w/ straight weight on the camber bar.

Powerdawg
01-24-2012, 07:44 AM
1.23.12 Shirted bench

barx40
135x15
225x8
315x3
425x1
add rev gray band hole 9 on mono
475x1
505x1 PR
add ragex
625x2
700x1 did not touch
765x0 awful hand off
took the shirt off and re set it, my right hand lost all feeling
765x1 smoked

close grip bp
225x10
315x6
405x3
315x6, 225x6

kettelbell tris
2x15

seated db cleans
2x15

LMC paused
1x20 each side

Thats all i had time for, had a pretty big crew tonight and got a late start. Also I had my shirt taken in a 1/2" in the sleeves and the right arm was locked up around my elbow causing me to loose feeling in my right hand. We loaded 825 but when I took it out I almost lost due to my hand so I stopped there. Gotta stretch the arms a bit.

Powerdawg
01-26-2012, 07:19 PM
1.26.12 DE bench upper asst

wide grip lat pulls
4x15 up to 220# on the stack

de bench
barx40
add monster mini's
barx15
135x10
add 40# chain
135x5
185x3 6 sets 3 widths

db shoulder press
70x15
75x12
90x12

rope face pulls
3x20

front kettelbell raises
3x15

gray band tri push downs
3xAMAP

ab roller w/ 25#
3x15

Powerdawg
01-29-2012, 10:37 AM
1.29.12 Geared Sq

Giant Camber chain sq
barx10
155x5
265x5
add 120# chain
265x5
355x3
add jack briefs and removed the box
495x1
585x1
680x1
down set to box
575x7

low rack pulls in ace suit, hook grip till 705
335x3
425x1
515x1
605x1
705x1
down sets
605x1 4 sets hook grip straps down

rev hyper against bands
2x15

bis

abs

Felt good could have done some more work, however this is the week our sq and bp days fall back to back. Usually I am to torn up to do much of anything on monday night for bench, got a new shirt though and want to give it a good run tomorrow night.

Powerdawg
02-01-2012, 05:54 AM
1.30.12 Shirted bench........well sorta

shoulder warmups

barx40
135x15
225x8
315x5
365x1
425x1 2 board
add metal ace
545x3 2board
605x3 3 board
635x3 3 board
650x0 did not touch
695x0 twice missed it in two different shirts

floor press
315x6
365x4
365x5
365x5

LMC
2x15

band pull aparts
2x20

was absolutely out of gas at this point. Got a new ace bench shirt and could not get the damn thing seated on my shoulder arms are way tight. Had the same problem with my ragex as well. Some of the lack of pop is due to training bench and sq on back to back days. It is not like me not to have a plan and not have a shirt that is working. I am stepping back and reevaluating my bench train at this point. I am stretching the ragex right now and will trim 1/2" off ace sleeves and then make decision on which one to use.

Powerdawg
02-05-2012, 08:17 AM
2.2.12 Upper asst

DE bench
barx40
add monster mini
barx10
135x5
add 40# chain
135x5
185x3 9 sets 3 widths

Seated db shoulder press
70x15
80x12
90x12

Wide grip pullups
4x8

fat v bar tri push downs
4x12

incline RDF
3x15

abs

Powerdawg
02-05-2012, 08:23 AM
2.4.12 Geared sq/dead

Sq w/ mastodon
barx10
150x8
260x5
add briefs
490x3
add belt
600x3
700x1
800x1
add suit and wraps
900x1
add rev band
1000x1 1/2" high but really fast
800x3 off box briefs only rev band

rev band pulls
405x3
495x1
585x1
675x0 in jack briefs
675x1 smoked switched to ace only, briefs just too tight on hips
745x1 PR
635x3 3 sets all paused on floor and held for 2 count at top

GHR
2x8 w/ 35# plate then finished each set to 12 w/ no weight

rev hyper against monster mini
1x15

bis

weight abs

Felt pretty good on both sq and dead, plan on 2-3 more heavy days before a possible trip to Knoxville (depending on funds).

Powerdawg
02-06-2012, 06:59 PM
2.6.11 Shirted bench

rev band bench hole 7
barx40
135x15
225x6
315x5
405x1
add rev band
475x1
505x1
add ragex
645x1 no touch
725x1 no touch
775x1 PR touched!!!!
805x1 PR
855x1 2 board PR

close grip bp
315x6
315 40# hanging chain x4
315 80# hanging chain x3

t bar v grip
4x10

dead stop tri ext
3x15

lat shrugs w/ hold
3x15

Tried the Ace again to start, just not the shirt for me. Switch to my trusted Ragex I just got tightened up and weights were flying up.

Powerdawg
02-11-2012, 04:02 PM
2.9.12 upper asst

incline db bench
45x20
55x20
75x20 3 sets

blast strap face pull
3x20

wider grip pull ups
2x8
Chins
2x10

gray band push downs
3x20

abs

forearm work

Powerdawg
02-11-2012, 04:08 PM
2.11.12 geared sq/pull

sq w/ mastodon
barx10
150x8
260x5
350x3
add jack briefs
510x3
660x1
750x1
add ace suit
825x1 straps down
add wraps
930x1
1030x1
down set off box just briefs
770x4

rev band pulls in ace suit
425x1
515x1
655x1
705x1
755x1 PR
655x1 6 sets

ghr against band
2x10

bis

abs

Was shot out pretty quick was on the ambulance at work last night and only got about 4.5hrs of sleep. Was really happy with the way I handled 1030 had good speed. Speed on the pulls was good on all but 755, at was better at 755. We used black bands at about 7 feet with the safety bar run through them, they were letting go just above mid shin and were totally free from knee to lock out. Next week we have one more heavy week on sq should work up to 1060 and may take 1100. Then on pulls we will work to a 2nd plus chains likely 80#.

Powerdawg
02-12-2012, 03:19 PM
2.12.12 Shirted bench

shoulder warm up

barx40
135x15
225x8
315x5
405x1
add rage x
545x2 2 board
605x3 2 board
655x3 2 board
690x1 full range
725x0 right wrist and forearm were on fire, really had no adrenaline or focus today. Usually happens on sq/bp days back to back

paused floor press
335x6 3 sets

LMC
110#x15 3 sets

band pull aparts
3x15

wide tri ext
2x12
1x10

Goal today was to get in and get some work in, nothing to crazy. The reps on boards moved very well. 690 was about 1/2" from touching (should go when my back/hips are not fried from squatting), on 725 I got it to touch but my wrist being sore made me push it down a little to far and missed the groove by 1/2" or so. Feel good with a 660-680 opener, will deal in the attempts next week on rev bands then take the attempts to chest, 1 board and 2 board 13 days out.

Powerdawg
02-17-2012, 06:15 AM
2.15.12 upper assistance day

DE bp
barx40
add monster minis
barx10
135x8
add 40# chain
135x5
185x3 9 sets 3 grips

wide grip pulls ups
10, 8, 8, 6

rope face pulls
3x20

standing log press
12, 10, 10

rope tri push downs
3x12

abs

rev hyper
1x20

Powerdawg
02-20-2012, 06:20 AM
2.18.12 Sq/pull

Sq straight weight w/ mastodon
barx10
150x8
240x5
350x3
add jack briefs
510x3
650x1
740x1
add suit
840x1
add wraps
960x1 opener easy and in
add rev bands
1060x.99999 Got a little out of position and the bar rolled down my back some, in turn got over in the hole and had to fight it through the half way mark, as I was pushing through one spotter hit the bar and I fly up. Would have hit it clean.
1110x1 2" high just for an over load, but actually handled the weight better than 1060.

deads, straight weight off floor w/ ace suit
405x1
495x1
585x1
650x1 little slower than i would like
700x1 had to grind it out at the top, need a little more arch in the bottom.

sled drags

ghr
2x20

bis

One more squat day up to 960 and a pull up to 650 then its put away till the Ironman. Feel good about my strength, if the weight cut goes well and my hands can hold up I think I put up a respectable total.

Powerdawg
02-23-2012, 03:17 PM
2.20.12 Shirted bench

Rev band bench hole 5
barx40
135x15
225x8
315x5
405x1
add shirt
545x3 2 board
615x1 2 board
add rev band
705x1
755x1
805x0
805x0 just did miss it!

close grip bp
315x6
365x4
365x4

kettelbell over head tri
2x15 per arm

band pull aparts
3x20

weighted abs

hypers
1x15

Powerdawg
02-27-2012, 06:22 AM
2.23.12 Upper asst

Speed bp
barx40
add bands
barx10
135x5
add 40# chain
135x5
185x3 3 sets
195x3 3 sets
205x3 3 sets

wide grip pullups
3xAMAP

incline RDF
3x15

front db raises
2x20

gray band tri push down
3x20

abs

Powerdawg
02-27-2012, 06:29 AM
2.26.12 Sq/pull openers for Ironman

barx10
150x8
260x5
350x3
add jack briefs
550x3
640x1
add ace suit
750x1 no straps
860x1
add wraps
960x1 easy good depth, opener

Pull w/ ace suit all sets
245x5
335x1
425x1
515x1
655x1 easy and smooth, opener

GHR
2x15

bis
3x12

GHR sit-ups
2x20

Thats all, pretty pleased with how things finished up for this cycle. I ended up having to work a 48 hr shift Friday/Saturday and only slept about 4hrs Saturday night. So the fact that both openers moved well was kinda a surprise. Also we ran a different peaking cycle this time through and it seemed to pay off for all of us as the weights moved well for everyone. My training partner that is doing the Ironman Am day is lined up for PR's across the board. We have three guys training raw with us and they all did well today with one hitting his first 500 to depth and our 66 year old hitting an easy 500 w/ just wraps then pulling a smooth 515 w/ a tender back. Hopefully everything lines up and I can put together a respectable total at the Ironman.

Powerdawg
02-29-2012, 06:26 AM
2.27.12 Shirted bench/ attempt dial in

barx40
135x15
225x8
315x3
405x1
add ragex
545x3 2 board
615x1 1 board
660x1 barley touch it, hand off was shaky rolled my shoulders out a little bit
700x1 1 board smoked
730x1 2 board best rep of the session

lat shrugs
3x15

chuck v rows
3x15

rope tris
2x15
fat v grip tris
2x15

standing abs

thats it, training is all wrap up. Two light sessions left. Openers are looking like 960/660/650

Powerdawg
03-12-2012, 07:43 AM
Just back for the SPF Ironman where I lifted on Sunday. The meet over all was a successful trip as it resulted in a PR total however it fell well short of my expeditions this time out. I had a hard cut to make the 242 weight class, which contributed to my lack of performance I feel. I made a weight and was able to get back up to 263 on Sunday while helping one of training partners. Slept well Saturday night. Got up Sunday morning feeling ok, not bad but not really great either. Got to the meet site picked out a spot and went back up to eat. As per the norm for me, I was unable to get down much food. Went back down saw that I was in the 2nd flight so I started to slowly get loose. Made what turned out to be a good decision and dropped my opener on the sq down some. As I worked up for the squats all the weights felt light on my back and seemed to move well however I noticed my hips felt very tight and I was really having a hard time getting them loose. We worked up to 825 in the back and it was on to wait for my turn. I opened with 925 and had no problem. Took 965 on the 2nd for 10# PR, took the weight out and went to sit back then the bar rolled on good revolution on my back (in the video you can actually see me re-grip the bar on the way down) got it moving out of the hole but was unable to bring my hips through, no lift. Again took 965 on the 3rd had a better set up took it down came out of the hole and again stalled out and came forward, no lift! Very disappointing, really thought 965-1000 was in the tank but it was not to be.

On the bench I was a little worried, after the squat did not go well I was wondering what my overall strength was. Once the warmups started any worry was put aside as I moved through all my weights very well. The shirt was fitting, unlike my squat gear. Took up to 615 in the back to a one board felt great. Went out and took 665 opener down and right back up no problem. Moved on to 700 which would be a 25# PR in a full meet. 700 came down touched easier than expected and went right back up. Called for 730 for an overall PR on the bench. The hand off on 730 was a little off and I should have re-racked and reset but I didn't, mistake! 730 came down well and it shot off my chest but it faded back and I lost it just short of lockout! Still not bad as this was my first 700 in a full meet.

On to the deadlift, again I was slightly worried about my pulls not about my strength but over the last 4 meets or so I have had big problems with my hands swelling and cramping. Really gave me fits in the past holding on to the bar. We had been working on my hands, forearms and pressure points in my upper back/neck all day. This seems to have paid off as I had no problems with my hands! I opened with 650 should have been an easy weight however I got a little to pumped feeling I was in for a big day on the pull, I rushed my setup and double clutched the weight! This really pissed me off, had to repeat to insure a total. Took 650 again and smoked it like I should have the first time. Took 675 on the 3rd to put my total at an even 2300, made 675 easy. This was good and bad because I insured my self the 2300 total but missed out on a chance to pull 700 in a full meet.

Overall I am happy with the day. I hit another Pro total and got the 2300 out of the way. However I am not happy with my mental mistakes on bench and dead's. The squat was just not in the tank, I don't like it but it is the way it is. I lost pounds on my total because I rushed and did not regroup. I am very grateful for my dad and training partner Billy who drove up Sunday from Atlanta. And Cam who bombed Saturday in the squat but was a big help Sunday as well. My next full meet will likely be the Aug Pro/Am in Cincy. I hope to do a bench meet between now and then. I really feel I can hit 750 with a little work on the lock out.

Powerdawg
03-16-2012, 06:49 AM
3.15.11 Recovery work

Shoulder rehab/prehab band work
Elbow mobility work
broom stick stretching
Foam rolling
seated supine curls
2x15
Flat db bench
2x20
fat v grip push downs
2x15
neutral grip latpulls
2x15
standing band abs
1x25
lying leg lifts
2x25

Felt decent, not really as beat up as I have been in the past. Will hit some squats and pulls light sunday. Gonna stay out of any gear for at least a month and let my joints heal up some. Then looks like I will put some gear on every 3 weeks up till June when we really start to focus in on the Pro/Am.

Powerdawg
03-18-2012, 10:46 AM
3.18.12 Lower Recovery stuff

Giant Camber box sq
barx15
155x12
245x6
295x6
295x6

Sumo pulls
135x8
225x6
add 40# chain
225x4 3 sets

Walking sled pull heavy
4 trips
Backward sled pull
2 trips

rev hyper
2x15

Thats it for today, first one back after a meet is always tuff.

IRBS
03-18-2012, 04:31 PM
Nice work Matt. You put together a solid meet despite some miscues...you'll hit a big total in August.

Powerdawg
03-20-2012, 09:00 AM
Thanks will.....thats the plan!

Powerdawg
03-20-2012, 09:07 AM
3/19 Bench training

Shoulder prehab

2 board bp raw
Barx40
135x15
225x8
315x6
Add 2board
355x4
375x4
385x4
315x11

Db floor press
110x10 2 sets

Wide lat pulls
2x15
V grip lat pulls
2x15

Seated db cleans
20#x a lot

Standing abs
2x25

First day "heavy" bench day after the ironman, should have hit 275 for 6 on the way up but i was 30 min late so i had to check up. No tris tonight as my right elbow was very very tender. I suck at raw 2 boards so will do them again next week. Plan on a bb'er style session for shoulders/chest thursday and will run that for about 3-4 weeks, once i get back in the shirt for apc nationals i will throw the speed work back in.

Powerdawg
03-24-2012, 07:24 PM
3.22.12 upper asst

Shoulder elbow warmup

Close grip bp
Barx40
95x20
135x15
185x15
225x12 3 sets

Seated db press
3x15
Side laterals
2x15
Front db raises
2x15
Incline rear delt flys
2x15

Hypers
2x15

Powerdawg
03-24-2012, 07:28 PM
3.24.12 sq/pull

Ssb box sq
Barx15
160x10
250x6
340x3
390x3
250+gray bands x6 2 sets

Deficit pulls
135x6
225x6
315x6
405x6
495x6
545x1
315x6 2 sets w/chains around neck

Sled pulls 2 trips forward, 1 backwords

Rev hyper
2x12

Ghr abs
2x20

Powerdawg
03-28-2012, 07:22 AM
3.27.12 Bench Day

Rev band bp w/chain WTF??!!??
barx40
135x20
185x15
225x10
315x5
365x1
add rev band(hole 5) and 80# chain
365x2 3 sets
275x7 close grip 120# chain

Decline bp
225x10
add mini bands
225x10
275x8
275x6/225x8 strip set

bent over pause rows(went to floor and paused)
135x12
185x10
205x10
under grip
135x20

seated db cleans
1x20

gray band face pulls
2x20

abs

Thats it, was trying the rev band w/ chains as this is what i am going to use some in the shirt next cycle. Was trying to get the setup right, we still did not have the right amount of deload but it accomplished the goal of smoking the tris. Been a long time since we did decline so throw them in for a change. The row variation was good but next time will do them out of the rack. Elbow was still tweaking some so no direct tri work yet. I am going to up the volume via close grip down sets for a while as benching does not seem to bother it much.

Powerdawg
03-30-2012, 02:28 PM
3.30.12 Upper asst

Shoulder/elbow warm ups

close grip bo
barx40
95x20
135x15
185x15
add 80# chain
18x10 2 sets
185x6 2 sets

spider flys
4x12

shrugs
245x20
335x20 3 sets
behind the back
245x20

incline db bench
2x15
1x20

4 way lat complex
4x15

forearm work
2/2x20

abs

That was all, moved pretty fast did some super sets. Just doing a bunch of reps and trying to get the blood flowing. Went home did some GPP work by doing yard work for 2 hours! LOL

Powerdawg
04-03-2012, 06:43 AM
3.31.12 Squat/pull

Box Sq w/ mastodon
barx10
150x10
260x6
350x4
440x3
350 120# chain x3
400 120# chain x1/striped 25's x3/dropped chain x8

Pulls w/chain
315x5
315x5
405x5
add 80# chain
405x5
495x5
up to 120# chain
495x2
545x0 pulled groining!

Yoke walk x 3 trips

Ghr
2x25

ghr abs
2x25

Powerdawg
04-03-2012, 06:47 AM
4.2.12 Bench

3 board raw benching close grip
barx40
135x15
225x8
275x6
315x5
add 3 board
365x3
495x3
425x1
445x1
455x1
add bands
365x3
315x3

close grip paused floor press 120# chain
185x6
225x6
245x5

T bar against bands
3x12

rope face pulls
2x15
1x30

incline band curls
3x20

up side down kettle raises
2x15

side laterals
1x20

standing rope crunches
3x30

Thats it, thought about throwing on a shirt but my elbows are still smoked and the weights were not moving great so just kept with the volume work. Really moved throw the end of the session fast.

Powerdawg
04-05-2012, 06:36 AM
4.4.12

1.5 mile on treadmill and 6 sets of bis at the fire station.

Powerdawg
04-05-2012, 01:30 PM
4.5.12 Upper asst

external rotation
3x20

bp
barx40
135x15
185x12
225x8
275x6 3 sets

Incline rear delt raises
3x15

shrugs
245x20
335x12
425x12 2 sets
335x30

incline db bench
2x12
1x17

wide grip pullups
4x6 on the mono

monster mini band pull apart
1x25

abs

Powerdawg
04-08-2012, 06:20 AM
4.6.12 Sq/pull

Rev band sq in briefs
barx10
150x8
240x6
350x3
440x1
add rev band and briefs
620x3
710x3
810x3

rev band pulls full gear
245x6
335x6
425x6
add ace suit
515x3
605x1
675x1
705x1
755x0 close but not there
605x6 paused reps

SSB close stance sq
245x8 3 sets

ghr
3x12 against monster mini w/25#

Ran out of time. Did pull the sled a little bit at the station after my cardio then caught a fire had to drag sled back in the bay and gear up. So I guess I got my GPP work in!

Powerdawg
04-10-2012, 07:38 AM
4.10.12 bench night

Rev band shirted press, hole 7
Barx40
135x15
225x6
335x3
2 board
425x1
Add rev band
505x1 2 board
Add 54 ragex, one size up from my comp shirts
545x1
585x1
605x1
675x1 just wanted to keep my tech up, decent press in a loose shirt

Close grip bp
225x6 2 sets w/80# hanging chain
225x20 straight weight

Lmc
3x15 130#

rear delt shrugs
3x15

Chuck v row
3x20

Weighted abs
3x30

Thats all still laying off direct tri stuff to save my elbows. Felt good in the shirt, will hit it again in two weeks. May have the arms taken in on this shirt and give it a run with little heavier weight.

Powerdawg
04-12-2012, 08:55 AM
4.12.12 Aux day

Shoulder/elbow prehab/warmup
bench
barx40
135x20
225x8
275x6
315x4 3 sets
275x6 paused reps

incline RDF
3x15

incline close grip db press
3x15

lat shrugs
3x15

inverted pull up
3xAMAP

gray band push downs
2xAMAP

front plate raise
3x15

ab wheel
3x20

Powerdawg
04-15-2012, 07:05 AM
4.14.12 Sq/pull

Giant Camber bar box sq, parallel box
barx10
155x10
265x8
355x6
add 80# hanging chains, no deload
355x3
405x3
up to 120# chain
405x3
445x1
Drop set 405x3, 355 120#c x3, 355 80#c x3, 355 40#c x3, 355x3

Deficit pulls off 3" block
135x6
225x6
315x6
405x6
495x4
545x2

volume pulls, with mini around neck and out front
405x4 3 sets

Heavy sled pulls
2 trips

rope lat pulls
3x12

rev hyper heavy
1x15

ghr weight abs
2x20

Had to get on the road. Hope to go back sunday and knock out some more ab work and rev hypers.

Powerdawg
04-18-2012, 05:56 AM
4.17.12 Bench

3 board close grip
barx40
135x20
225x6
275x5
315x5
add 3 board
365x5
405x1
425x1
add shirt
525x1
585x1
650x1 reg grip

pin press from 10" close grip
245x10
335x8
strip set
425x3, 335x5, 245x8

t bar against bands
3x8
1x15 drop set

wide face pulls
3x20

seated db cleans
3x15

hypers
2x15

overhead kettle bell ext
2x15

That is it, ran a little long cause I was not gonna put the shirt on but then decided I need to since we are all doing a bench only meet the first week of June. Will see how my elbow holds up after the kettle bell ext, first direct tri work since the ironman really. The pin press's really hammered everyone, may have to keep these in the rotation. We normally rotate close grip full range bench and floor press variation after our heavy bench/shirt work. But I think people are getting stale on the close grips, floor press we do them so many different ways that we all really keep moving on those.

Powerdawg
04-23-2012, 07:10 AM
4.20.12 B-day training! Upper aux

DE bench
barx40
add short bands, mediums i think
barx10
135x8
185x3 3 sets close grip
195x3 3 sets raw grip
215x3 3 sets shirted grip

Seated db press
2x15
1x18

shrugs
245x20
335x20
425x15
475x15
475x15
behind the back
335x20

wide grip pullups
10, 8, 8, 8

incline delt raises
3x15

fat v bar tri push downs
2x15
1x25

ab wheel
3x20
leg raises
1x25

Powerdawg
04-23-2012, 07:15 AM
4.22.12 Squat/pull

Band squats w/ mastodon
barx10
150x10
260x8
add strong bands
260x5
350x3
add briefs
460x3
550x3
660x1
1.5 squats
550x5
off box
460x5

Straight leg pulls
135x6
225x6
315x6
405x6
495x4
545x1 suppose to be 3 WTF!
Down sets
315x6 w/ 2 chains around neck
strip set
315 2chainsx3 315 1chainx3 315x3 all paused on the floor

SSB Close stance pause squats
3x10

GHR
2x15 BW

under grip lat pulls
3x15

GHR abs
1x25

Thats it had to get on the road. Squat days look really unorganized right now cause we dont have a full meet coming up and are just kinda doing what every we feel like till mid May.

Powerdawg
04-24-2012, 07:16 AM
4.23.12 Shirted bench

Rev band bench w/chain
135x15
135x15
245x6
315x5
385x1
add rev avg band and ragex
475x1 80# chain
515x1 120# chain
605x1 120# chain
635x1 120# chain
645x0 160# chain, the 635 was smoked so we thought I had a good shot at over 800 at the top, but the left wrist rolled back on me

3 board close grip against choked avg band all paused reps
245x6
295x6
315x4
315x4

LMC paused on floor
3x12 per arm

rope face pulls
25, 20, 20

rolled db shrugs
2x15

standing rope abs
3x20

neutral 45' db raise
3x15

First time really going heavy in the shirt since the Ironman, felt decent. We really tore our selves up on squat day so benching 24 hrs later is always tough.

Powerdawg
05-02-2012, 06:17 AM
Just back from a wedding in Florida did some light training nothing serious, was actually nice just to go in and train on some different pieces and play not really having a plan.

Got Back at real training Monday.

4.30.12 Shirted bench
barx40
135x15
225x6
275x3
315x3
add mini bands and 2 board
365x1
add ragex
495x1
605x1
650x1
700x1

Close grip bp
225x8
275x6
315x6

Y grip t bar row
2x10

shrug backs
2x15

band pull aparts
1x20

couple sets of abs and had to roll. Bands are adding about 50# at the top. Finished up with some back and bis at the fire station on Tuesday.

Powerdawg
05-06-2012, 05:01 PM
5.3.12 Upper Aux

Speed bench
barx40
135x15
add bands
185x5 3 sets
205x5 2 sets

seated db press
3x10
1x16

Wide grip pull ups
10, 8, 8

skull crushers against bands
3x15

RDF
4x12

band pull aparts
1x20

Powerdawg
05-06-2012, 05:10 PM
5.6.12 sq/pull

Chain sq
barx10
150x10
260x5
350x5
add jack briefs, 40# chain
530x3
530x3 80# chain
530x3 120# chain
620x3 160# chain
add boss suit
710x1 160# chain, straps down
800x1 160# chain, straps up loose
440x6 160# chain, briefs only off low box

Pulls full gear
315x3
405x1
495x1
585x1 40# chain
585x1 80# chain
585x2 120# chain
455x5 120# chain

GHR
2x10
1x15

Ran out of time, squat felt good for first time in full gear for a while and first time in the Jack/boss combo.

Powerdawg
05-09-2012, 07:59 AM
5.10.12 Shirted bench

Rev band and chain bench
barx40
135x15
135x15
225x10
315x5
add 80# chain
315x1
add rev gray band hole 5 on mono
405x1
add ragex
545x1
635x1
680x1
725x2 at 2 board PR! was going for one but it was easy so hit two

floor press
315x6
add 40# chain
315x4 3 sets

LMC
3x12 160#

seated up front kettle raises
2x15

wide grip face pulls
2x15

incline db shrugs
2x25

gray band tri push downs
2x20

Felt good in the shirt today. Hopefully this cycle pays off in a PR feels like we are really hammering the lockout. I am changing my assistance bench work back to more 4's and 5's as I feel my raw strength has dropped off a bit.

Powerdawg
05-12-2012, 11:37 AM
5.12.12 Sq/pull

Giant Camber box sq w/ hanging chains
barx10
155x8
245x5
add 80# chain
245x5
up to 120# chain
335x3
385x3
425x3
475x1 PR
Strip set
335 120# x3
335 80# x3
335 40# x3
335x3

rack pulls below knee against double monster mini
barx5
245x5
335x5
425x3
515x3
605x3
695x1
745x0
515x3 5 sets all reps pause

GHR
BW+1 chain x10
BW+2 chain x10
BW+3 chain x5
BW x5

Rope lat pulls
3x15

GHR abs
3x15

The aux work is taking a hit lately with the up tick in volume on the pulls but thats why the call it aux work I guess. Will try to hit some rev hyper on bench day and some high rep GHR's on shoulder/speed day. Also have add some sort of lat work every day I train, two on speed day.

Powerdawg
05-17-2012, 07:10 AM
5.15.12 Shirted bench

2 board comp grip against bands
barx40
135x15
185x12
225x8
315x5
365x1
add 2 board and bands, ragex
525x2
585x3
635x3 PR
690x0 WTF! no bands

close grip against bands raw
275x6
275x5
275x7

t bar w/ y bar
4x12

seated db cleans
3x15

Ran out of time. The bands in the shirt are really focusing on the tris and I think the last set at 635 just shot me out. We tried to go up 92% of a projected max for a single w/o the bands but either my numbers were to high or I was just shot. Thinking back I felt a little out of position as I remember the bar tracking way down toward my stomach and my elbow were tucked really really hard, which in the ragex is not really a good thing. I need to flare a little bit at the bottom. We will see over the next two weeks if this program worked at all. Plus I should have one of my normal hand off guys next week.

Powerdawg
05-18-2012, 07:37 AM
5.18.12 Aux

Speedish bench
barx40
tried to add a short band but damn thing pop and bruised the shit out of my thumb!
add 40# chain
135x8
up to 80# chain
135x5
185x5 3 sets close grip
185x3 2 sets comp grip

Incline close db press
55x20
65x15
75x15

shrugs
245x20
335x15
425x15 2 sets
behind the back
335x20
335x40

ez bar skull crushers against bands
3x15

wide grip pullups
10xBW
10xBW
8XBW

band pull aparts
1x20
1x16

ab wheel
3x15

Nice and easy!

Powerdawg
05-21-2012, 06:13 AM
5.20.12 Squat tug day

Speed strength squats
barx10 off low box
add black bands
barx10 low box
150x10 low box
260x5 low box
350x3
add belt and jack briefs removed box
530x3
620x3
add suit
720x1
820x1 roughly 1020# at the top
down set briefs only of parallel box
550x6

Rev band pulls hole 4 black bands
335x3
add ace suit
425x1
515x1
605x1
725x1
755x1 PR
speed sets
515x1 8 sets 30 sec rest

GHR
BWx15
BWx15

Under grip lats
3x15

Had to get out of there. Wanted to hit some more abs and GHR work but was just out of time. The way we had the bands they are roughly 200# of tension at the top. I like the new combo of the boss suit and jack briefs seems to be the perfect combination of stop and pop. Pulls really seem to be responding to the higher volume on the down sets, be it speed work or just reps. Seems like my pull gets better with a raw week conventional then going to a single in gear the next. We have been overloading the top on all deads in gear since the Ironman and everyones pull is moving. We are all a good ways out so everyones top sets today were fairly conservative and easy.

Powerdawg
05-23-2012, 06:39 AM
5.21.12 Shirted bench

barx40
135x15
135x15
245x8
335x3
425x1 2 board
add ragex
545x2 2 board
605x1 2 board
700x7/8 1 board, hit the damn lip on the up right, other wise it was smoked
730x1 2 board
750x0 2 board, we were off on the hand off and it bent my right wrist back and wrenched it. Took it out again and I lost it at the bottom.

Close grips
275x12
275x12 2 board

CS t bar
4x15

Tri ext wide
3x12

Shrug backs
3x15

front plate raises
2x20 45#

thats it, a shitty day no doubt. I hate benching the day after squatting! I was suppose to do bench only at APC nationals here in Atlanta but I have gotten off course on my bench program, too much shirt work. My own fault I was not ready to jump back into training yet after the Ironman and I was trying to force the progress, that never works. Plus I am so focused on doing full meets that I have trouble getting motivated for a bench only meet.

Powerdawg
05-25-2012, 01:39 PM
5.25.12 Upper asst

2 board DE bench
barx40
95x25
135x15
185x15
add 80# chain
225x5 3 sets close 2 board
225x5 2 sets comp 2 board

flat db close press
20, 12, 12

wide grip pullups
bwx8
bw+20# chain x6
bw+ 40# chain x6

blast strap face pulls
3x20

lat shrugs
3x15

fat v bar tris
2x15

out of time had to go get my daughter.

Powerdawg
05-27-2012, 06:49 AM
5.26.12 Squat/pull

SSB sq off parallel box
barx10
155x10
245x8
335x6
384x4
add 80# chain
335x4
up to 120# chain
335x4
up to 160# chain
335x4
245x8

2.5" deficit pulls
135x6
225x6
315x6
405x4
495x4
605x0 Was smoked for some reason

GHR abs
3x20

rev hyper
2x15

Thats it, thinking I am gonna shut it down this week and go easy. Works out well cause I have a couple days of extra work and guys doing a meet next weekend. Body is feel the extra volume right now, so will back off for a week and start up for the pro/am in two weeks!

Beast
05-27-2012, 08:03 AM
Nice lifting in here, bro. I hear ya on taking a break. You'll come back nice and refreshed.

Powerdawg
05-27-2012, 12:53 PM
Nice lifting in here, bro. I hear ya on taking a break. You'll come back nice and refreshed.

Thanks Bro, I hope so!

Powerdawg
05-29-2012, 06:50 PM
5.29.12 Deload bench

barx40
135x15 2 sets
225x10
add 2 board
315x6 3 sets

band flies
3x15

wide CS row
3x15

Rope push outs
3x15

avg band pull apart
2x20

band crunch
5x25

Thats it just setting the table for the Pro/Am cycle.

Powerdawg
06-02-2012, 02:00 PM
6.1.12 Aux

Incline db press
4x20

wide grip pull ups
3x8

seated front plate raise
2x20

avg band tri push downs
3xAMAP

avg band face pull
3x25

wrist rollers
1 time

Powerdawg
06-02-2012, 02:03 PM
6.2.12 Deload lower

SSB sq walked our close stance
barx10
165x10
255x8 3 sets

leg press
2x15 some plates and a double monster mini

rev hyper
3x20

sumo deads
135x6
225x6
315x6

close grip lat pull
3x15

1 trip 10 flips w/ 350# tire

leg raises
2x15

Thats it, feel a lot better after taken it easy for a week. Nice blood flow work today. We will ease into Pro/Am training Monday with some floor press and next Sunday we will kick off sq/pull training with some speed strength.

Powerdawg
06-05-2012, 06:54 PM
6.5.12 Bench

Rehab/Prehab

Floor press
barx30
135x15
225x12
275x5
315x5
335x5
355x5
365x5 PR, I think never really tested 5's.
295x8 paused

5" dead stop press's
120# chain
135x6
225x6
275x6
315x6
295x6

standing db press
30x15
35x15
40x15
45x15

CS row
4x12

kettlelbell tris
3x12
1x15

rope face pulls
4x20

GHR
2x20


So starts Pro/Am training! Easing into it so far.

Powerdawg
06-08-2012, 12:55 PM
6.8.12 Assistance

Speed bench straight weight
barx40
135x15
135x15
245x3 8 sets 3 grips

Incline db close press
3x12
1x10

wider grip pull ups
BWx8
BW+40# chain x6 2 sets
BWx10

inverted blast strap face pulls
4x12

shrugs
335x15
425x15
515x12
515x12
behind the back
425x20 2 sets

fat v bar push downs
4x10

GHR hypers
2x15

lower abs

Powerdawg
06-10-2012, 11:29 AM
6.10.12 Squat/pull

Giant Camber bar w/ chain
barx10
add 80# chain
barx8
up to 160# chain total
barx8
165x8
255x5
345x5
435x3
add jack briefs
575x3
610x3
Down sets
500x5
520x5 2 sets

Deficit pulls off 3" block conventional
135x5
225x5
315x5
405x3
495x3
545x3 2 sets
405x5 3 sets all paused reps

Elevated GHR's
BWx10
BW+25x10 3 sets

GHR abs
1 set to failure

Rev hyper against band
1xfailure

Was not the best session ever, long night at the station. But really hammered the squat and pull pretty good. Knocked the heavy GHR's. Will try and double up on abs Monday before and after benching. Laid off the lats because we are benching tomorrow and I was totally smoked by the end.

Powerdawg
06-11-2012, 06:46 PM
6.11.12 bench day

Floor press straight weight
Barx40
135x20
135x20
225x12
315x3
365x3
385x3
405x3
325x9

Low incline db press
4xAMAP

LMC
3x10 166#

D handle chins
2x10
1x8

Seated db cleans
2x12

Neutral front db raises
2x15

Switched things up a bit will see how I like it, trying to keep my wrist in better shape for this meet.

Powerdawg
06-13-2012, 06:50 AM
6.12.12 assistance

6 sets of face pulls

5 sets of rope ab's

10 sets of bis

20 mins of cardio

All done at the station.

Powerdawg
06-14-2012, 08:12 AM
6.14.12 Auxiliary day

DE bench
barx40
135x15
135x15
185x15
225x3
235x3
245x3
255x3 3 sets
260x3 2 sets

2 board against gray bands
225x8
275x6 3 sets
225x8 close grip

wide grip pulls ups
BWx10
BW+20# chain x6 2 sets
BWx10

wide spider flys
4xAMAP

shrugs
335x15
425x15
475x12 2 sets

snatch grip shrugs
335x20
335x15

seated shoulder press
2x15

rope tri push downs
2x20

ab wheel

Powerdawg
06-19-2012, 07:04 AM
6.19.12 Squat and tug day

SSB sq against choked blue bands (roughly 250-275 at the top)
barx10
add bands
barx8
160x5
250x3
290x3
add briefs
340x3
390x3
430x2
480x0 the damn ssb owns me under heavy weight, this is by far the heaviest I have ever gone.
340x6 off box

rack pulls just below knee
245x6
335x6
425x3
515x5
605x3
605x2 back was shot from the ssb
515x3 6 sets 1 min of rest

ghr against monster mini
4x8

sled dragging x untill my quads were cramping

ghr abs
a couple sets of many reps

rope lat pull downs
2x20

Smoked!!! My schedule sucks sometime for training with everyone else. Getting off work after being up much of the night is not really good for ME work. But it is what I have to work with, hopefully I have laid out the cycle right and my really heavy important days will hit when I have been off the day before. Plus the damn ssb works me over every time we go heavy on it. My squat still involves a lot of back and I natural bend over a good bit on the way down so the ssb just push's over more than someone who is a higher bar upright squatter. However I am getting the hang of it. The last set I unracked and stood there with it for what seemed like 5 mins, I could not get a breath and decided to rerack since I really didn't feel like passing out on the way down. My upper abs are very sore now as it felt like every muscle I had was contracting trying to grab a breath. On the pulls this is my weakest position to pull from as its all back and no leg/hip drive, plus I pull almost all my rack pulls raw and conventional and I pull sumo in meets.

Powerdawg
06-20-2012, 06:34 AM
6.19.12 Shirted bench

Rev band press, hole 9 w/120# chain
barx40
135x15
135x15
225x5
315x2
355x2
415x2 2 board
add 80# chain
425x1
add 129 # chain and older ragex
515x1 no touch
605x1 no touch
695x1 bout .5" from touching
785x1 2 board roughly 905 at the top

close grip rev band at hole 7, 120# chain paused
335x3 full range
335x5 3 sets 2 board

CS row
4x12

rope abs
3x15-20

front/side db raises
3x20

blast strap push ups
2xfailure

band pull aparts
1xfailure avg band

Felt surpassingly good today on the bench. We have been playing with the reverse band press w/ chain and I think we finally got the setup right. When we did just straight weight I felt like you could "beat" the band, meaning just ride the rebound all the way through the lift especially on the higher settings. With the chain set to kick in about 3" off the chest it sort of take the "slack" out of the lift and really makes you have to grove it. This was a high hole setting on the mono obviously as I am not a 900# bencher by any stretch, however this is a great way to prep your body for a big bench at the meet right from the start of the cycle. I am only wearing my shirt every other week and plan on only taking 3-4 lifts each session in it. Hopefully this carry's over and saves my wrist/hands for the meet.

Powerdawg
06-23-2012, 07:17 PM
6.22.12 Asst

Speedish bench
barx40
add 80# chain
barx10
135x8
185x5 3 sets close grip
185x5 2 sets comp grip

wide grip pullups
10xBW
8xBW+20# chain 2 sets

neutral grip lat pulls
2x20

seated db press
55x10
65x10
75x10

gray band tri push
2xAMAP

blast strap face pulls
3x15 w/ 40# chain around neck

Thats it, in and out in an hour. Had some child care issues and had been helping a buddy move some furniture in to his town has. Was kinda shot out from that but had to get some work in, so I ran to the gym did what I needed/could and got out! Squats in the morning.

Powerdawg
06-23-2012, 07:17 PM
6.23.12 Squat/pull

Straight weight sq w/ mastodon
barx10
150x8
260x5
350x3
add jack briefs
530x3
620x3
730x1
add wraps
820x1 PR
add rev bands
910x0 just not there jumped a little much should have gone 880

Down sets
730x2 5 sets

Pulls
510x1 12 sets 30 sec rest between

GHR
4x8 40# chain around neck

Thats it had to roll and have some sort of cold/sinus/allergy thing going on has sucked all my energy.

Beast
06-23-2012, 08:01 PM
820x1 PR.

Fuckin sick, bro. Congrats.

Powerdawg
06-25-2012, 06:57 AM
Fuckin sick, bro. Congrats.

Thanks bro, me best in brief was 804 and that was done in a meet but I was peaked out for that as well. The 820 was only 3 weeks into this cycle so hopefully that puts me on track for a big squat in full battle gear come Aug.

Powerdawg
06-28-2012, 06:35 AM
6.26.12 Benching

2 board against choked (around mono base) avg bands
barx40
135x15 2 sets
225x6
315x2
385x1
add 2 board and bands
315x3 Close grip
335x3 CG
throw on a ragex just back from alterations
495x1
585x1
635x1 blew a seam on the shirt
315x5 2 sets

bottom end stop press, chain set 3" of chest all reps paused
225x6
275x6
315x6
365x3 little to big a jump

CS 1 arm rows
4x12

ez bar skull crushers against bands
3x12

seated rope face pulls
4xAMAP

elevated close grip push ups
2xAMAP

That was it bench felt ok, shirt groove felt right till I blew the seam! Still smoked all the shirted reps. Was not supposed to use a shirt tonight but needed to know of the shirts fit. Will be a heavy full range day next monday so should give me a decent idea of where I am at bench wise. I feel strong in the bench again (best since last year when I hit 725) but we are only 3 weeks in.

Powerdawg
06-29-2012, 07:27 AM
6.29.12 Aux

Bench
barx40
95x20
135x15
135x15
add 80# chain
135x5
185x5 3 sets close
185x5 2 sets reg grip
275x5 2 sets 2 board

incline close db press
75x12 4 sets

wide grip lat pulls
210x12
220x10
230x12
250x8, 230x4

incline supine shrugs
110x12 2 sets
110x16

arnold's
45x12 2 sets

fat v bar tri pushdowns
2x20 alternating grip thumb around then false grip

Thats all, have to hit abs later got daddy day care this morning!

Powerdawg
07-01-2012, 03:32 PM
7.1.12 Shitty Squatting, ok pulling day

Giant Camber bar straight weight
barx10
155x8
245x5
335x5
445x3
add belt and briefs
555x3
605x2 WTF
500x3 3 sets off parallel box

Pulls
225x5
315x3
405x1
495x1
545x1 5 sets raw
add suit
545x1 4 sets
545x3 all done with 30 sec of rest

GHR 2 chains
3x10

paused SSB squat
2x8

one leg leg press
2x15 per leg

GHR abs
2x15

This was shot out day, squat was off a little not very happy at all. Pulls were ok nothing to write home about. The heat down here has been really bad and I think it took its toll this morning.

Powerdawg
07-02-2012, 06:52 PM
7.2.12 Shirted bench

Rev band hole 7 w/ 120# chain
barx40
135x15
135x15
225x6
275x2
315x2
365x2
405x1
add rev band and 80# chain
405x1
add ragex and up to 120# chain
545x1 nt
635x1 almost touched but blew the seam in the shirt
switch to old ragex
675x1

close grip hole 5
405x4
405x4
405x3
add slingshot
405x6
225x13 no band hands on smooth

seated chain shoulder press
3x20

seated CS row
2x12 outside grip
1x12 inside grip
1x15 outsidex5, insidex5, neutralx5

avg band facepulls
3x20

close grip pushups
1x40

Thats it, was really pissed about the shirt! All the weights felt light.

Powerdawg
07-05-2012, 07:21 AM
7.5.12 Aux day

Db bench for reps
55x20
65x20
75x20 3 sets

shrugs
245x20
335x20 3 sets

seated db press
55x20
65x20 2 sets

neutral grip lat pulls
3x20

avg band tri push
3x20

Chuck V row
2x20

Just a light blood flow day, just in time too!

Powerdawg
07-08-2012, 12:14 PM
7.8.12 Squat/pull day or surviving the georgia heat!

Rev band squat
barx10
155x10
265x5
add new iron woody 20" bands (they take off roughly 70ish in the hole)
465x3
add belt and jack briefs
605x3
730x1
820x1
add boss and knee wraps
910x1
switch to older boss
1000x1 smoked and in on depth
1100x1 moved it well about 1.5" high
845x3 straps down no wraps

rev band pulls hole 3 on rack
245x3
425x3
add ace suit
655x3
705x3
755x3 PR
805x1 PR

bent over rows
4x12

GHR
2x20

Thats it, we took some time setting up the new bands as we had to take the mono apart. The bands worked well. Pulls felt as good as ever, bands let go at the top. The heat is smoking everyone to have to cut back on the volume a bit.

Powerdawg
07-11-2012, 07:56 AM
7.11.12 bench day

Floor press w/ chain
barx50
135x20
225x12
315x6
add 40# chain
315x3
up to 80# chain
315x3
up to 120# chain
315x3
335x1
365x1
add sling shot
405x1
225x12 120# chain drop set all reps paused

3 board straight weight close grips, all reps paused
335x6
385x4 damn it!
335x6
335x6

Seated CS row inside prone grip
3x12

incline fly machine against monster mini and light band
3x12 w/70#

standing db press
40x12 4 sets

wide grip face pulls
3x20
1x25

tri ext
3x20

straight arm lat pull
2x15

Floor press is moving up so that indicates for me my shirted bench is moving. Next week should tell a lot as its shirt work rev band at hole 5 on our mono with gives noting 2/3 of the way up. Usually I should be able to smoke a 2nd attempt on that setting, but we are experimenting w/ chains on rev band press this time around so I figure I should be good for about 750 in bar weight and 120# in chain. Really have no idea what that will translate too come meet day, only thing I know right now is I am getting stronger and feel like I am getting dialed in. Only working in the shirt every other week is really the way to go for me.

Powerdawg
07-13-2012, 10:33 AM
7.13.12 Assistance

DE bp
barx40
95x30
135x15
add 40# chain
135x6
up to 803 chain
135x6
205x3 6 sets 3 grips all in side the rings
255x10 2 sets off 2 board

incline close db press
65x15
75x10 2 sets
75x12

wide grip pullups
2x6 no straps
set of 10, 8 and 6 with straps

rear delt flys
55x12 3 sets
55x16 1 set

seat rope shrugs
3x12

fat v bar push downs
3x20

front db raises, done neutral for 10 the prone for 10
3x20 rep out the last set don't remember how many

wrist rollers
abs
shoulder rehab all done for some sets didnt really count.

The humidity was freaking suffocating this morning, it was not really that hot just very humid.

Powerdawg
07-14-2012, 05:00 PM
7.14.12 Sq/pull day

Giant Camber bar sq w/ chain
barx10
160x8
250x5
350x3
440x1
add jack briefs and 80# chain
610x3
up to 120# in chain
700x1
770x1
add boss suit
810x1
515x3 120# chain off box just briefs

1.5" deficit pulls ace suit
315x3
405x1
495x1
605x1
675x1
495x3 6 sets all paused straps down

ghr
2xfailure

rev hyper
1x15

ghr abs

Thats it, heat took its toll and i was gonna be sick so cut out.

Powerdawg
07-17-2012, 06:48 PM
7.17.12 Shirted bench

Rev band hole 5 on mono avg bands
barx40
135x15
245x8
335x2
385x1
add rev band
475x1 easy
add rageX
565x2 2 board no band
635x1 1 board no band
bands back on
700x1 1.5" from touching
750x0 dump
750x0 miss grooved!!!!! Damn it!!!!
805x1 2 board

Rev band close grip 2 board
425x5 3 sets
335x12 all paused

wide grip CS row
1x12
3x10

blast strap face pulls
3x20

tri ext
3x20

neutral grip lat pulls
2x a bunch of reps

thats it, was hot and I was pissed. Time to leave before I got really stupid. Should have gone 735 on the 2nd bench attempt, but got excited and made big jump miss grooved them both. Shirt is fitting a little different I guess I leaned out some with extra volume and the heat.

Powerdawg
07-20-2012, 07:13 AM
7.19.12 Recovery

sled drags forward x2 trips
sled drags backword x1 trip
rev hyper 2x15
GHR abs 2x20
Foam rolling
inversion table
band traction on mono

Powerdawg
07-20-2012, 07:15 AM
7.20.12 assistance

speed bench
barx40
95x20
135x15
add 80# chain
135x6
185x3
205x3 6 sets
255x5 2 boards 2 sets

standing pin press
3x10

wide grip pullups
bwx12
40#chainx8 2 sets
bwx12
db shrugs
130x25 3 sets

rope face pulls
3x25
2x15

elevated pushups
set of 30
set of 20 against monster mini

seated db cleans
1x12

side lateral db raises
1x15

Powerdawg
07-22-2012, 01:51 PM
7.22.12 Squat/pull

Straight weight sq with mastodon
barx10
155x8
245x5
335x3
add jack briefs
495x3
625x1
715x1
add old boss suit
830x1
add wraps
935x1 smoked and fairly deep, likely opener
1030x1 had to fight but got it, we added the new 20" bands but they did absolutely nothing for anyones overload
605x5 paused on parallel box just briefs

Sumo pulls
225x3
315x1
405x1
495x1
585x1 7 sets
585x5 all sets done 30-45 sec apart

GHR
1x15 bw
1x12 w/22#
1x12 w/33#
1x10 w/33#
1x15 bw

under grip lat pulls
4x12

ghr abs
2x20

green band curls
1xfailure

Form felt really good today, was not really ready to take the weights we did today but had a guy doing a meet next week and he need to hit his opener. So we switch next weeks squats and this weeks. Works out well because we are running the SPF state meet next week and we are gonna do some speed strength squats and speed pulls to bring the intensity down a notch and work on speed.

Powerdawg
07-23-2012, 06:55 PM
7.23.12 Bench pressing

2 board bench against avg bands, roughly 120# at the top
barx40
135x15
225x6
315x2
365x2
405x1
add 2 board
455x1
add bands
315x3
365x3
405x1
425x.999999 damn!
close grips
305x5
305x5 w/ bands, 305x5 w/o bands

one arm neutral grip cs row
4x10

db floor press
130x6 2 sets
90x12

incline bench machine tris (we load up bands and drop the seat all the way down, don't let any tension off tris)
3x15

cs delt rows (drop seat to bottom on chest supported row use the inside handle but prone instead or neutral and pull like a face pull)
2x20
1x15

standing straight bar overhead delt raises
2x15

Felt good tonight especially after a squat day yesterday. Went fairly hard raw and bench flat footed to save my lower back some. Back in the shirt next week.

Weatherholtz
07-23-2012, 10:14 PM
training looks good and strong bro, hope to see you put a good total together @ pro/am

Powerdawg
07-25-2012, 06:46 AM
training looks good and strong bro, hope to see you put a good total together @ pro/am

I hope so, looks like the 242's will be pretty deep or at least a few of us will be close on totals. Should make everyone better!

Powerdawg
07-29-2012, 11:00 AM
6.27.12 Aux day

Training at commercial gym today where are holding the Ga State Meet, just hitting stuff while weight-ins are going on.

Fat bar close grip bench
135x30
225x12
315x5
305x2
225x22
225x19

Neutral grip chins
3x12

Wide grip pullups
2x8

rear delt machine
2x20

Hammer strength iso row
3x10

machine dips
3x15

Just some different stuff.

Powerdawg
07-29-2012, 11:06 AM
7.29.12 Sq/pull

SSB box sq
barx10
add blue band
barx5
150x5
240x3
add briefs
315x3
switch briefs
315x3
add gray band
275x3

throw on a new boss suit to see how it fit, worked up to 740x1 straps down on the mastodon.

Form pulls in loose older boss briefs
225x5
315x5
405x5
495x1
add 40# chain
495x1 5 sets
add belt
495x1 3 sets

Rev hyper against band
2x20

ghr Khaos style (5 full reps, 10 short reps kinda like a curl, 5 full range reps)
2x15

MC lat pulls (use an over grip on rope attachment, lean back at a 40ish degree angle and pull to the sternum)
2x15

Thats all, little bit of deload cause everyone was smoked form working the state meet yesterday. Comes at a good time now I can recover a bit and go all out to the Pro/Am.

Powerdawg
07-31-2012, 07:33 PM
7.31.12 Shirted bench

Rev band hole 3
barx40
135x15
225x8
335x2
385x1
425x1
add rev avg bands
475x1 PR
add rage x and subtract bands
545x2 2 board
625x1 2 board
add bands back
665x1 1" off chest
705x1 .5" off chest
730x0
730x0 damn it!!!

Rev band 3 board close grips
425x5
425x5
425x7

CS row
4x10

face pulls
2x30

weighted abs

Had to roll, was feeling sick for some reason really was not as hot as it has been. My freaking bench is in a low spot, technique is just not dialed in with my shirt. Its so damn hot thats the shirt sticks and is hard as hell to get set. Also I have put on some size in my shoulders. I guess in the heat I am only good for two attempts. Place next week and at the meet I wont take the last two raw attempts just off boards and shirt up.

Powerdawg
08-04-2012, 11:41 AM
8.3.12 Assistance

Bench
barx40
95x20
135x15
225x3 6 sets
315x5 2 sets

Arnolds
55x12
60x12
65x12

shrugs
245x20
335x20 4 sets

incline rdf
2x12
1x16

fat v bar tris
3x20

y grip chins
3x10

Powerdawg
08-04-2012, 11:46 AM
8.4.12 Squat/pull

Full range full gear sq
barx10
150x8
240x5
350x3
add jack briefs
550x3
640x1
add boss suit
750x1
straps up
830x1
add wraps
930x1
1005x0 Really never got my air, got in the hole got moving and fell over backwards, at this point i was done we had already been squatting for 2 hours

pulls
225x3
405x1
545x1
655x1 smoked opener
705x0 I knew better than to try this one, I was smoked the heat and humidity was killing me felt like shit

rev hyper
2x12

Thats it, the heat and how many guys we had going just whipped me. We are gonna have to revise the way we squat and go to two small groups with the other group helping. Takes way to long to go from my warmups back down to the other guys work sets. Everyone was done and out of there gear before I ever got to my opener weight. This is my last heavy on the squats will do some speed work next week then not put a bar on my back for two weeks before the pro/am.

Powerdawg
08-06-2012, 07:15 PM
8.6.12 FINALLY A DECENT SHIRTED DAY!!!!!!

barx40
135x15
225x6
315x3
405x1 2 board
add ragex
545x1 2 board
635x1 1 board
660x1 bout an 1" off
705x1 1 board, pulled the shirt too tight
730x1 2 board freaking killed this one best rep of the whole training cycle

405x3 2 boards
315x10 2 boards
315x16 3 boards

close grip CS row
1x20
2x15

decline tate press
2x15

CS tri push's (standing grip our chest supported tow on the inside and hammer out some reps really concentrated the tris)
3x15

Chuck v rows
3x15

Thats it, was a little cooler and was able to get the shirt set right. Still gotta touch my opener next week but should have no problem.

Powerdawg
08-09-2012, 08:06 AM
8.9.12 Assistance

Speed bench
barx40
add 80# chain
barx10
135x5
185x5 5 sets all close grips

seated db shoulder press
60x12
70x12
75x12
55x18

db shrugs
130x20 4 sets

wide grip lat pulls
2x10 w/ bw
1x6 w/40# chain around neck

Rope front ext
3x15

standing rear delt flies
2x15

rope low lat pulls
2x15

Thats it, was just sorta shot out from work. Decent work but nothing earth shattering.

Powerdawg
08-12-2012, 12:39 PM
8.12.12 Pull/sq

Pulls full gear
135x10
225x5
add boss briefs loose
315x3
405x1
add ace suit
495x1
straps up
545x1
655x1 opener
add 40# chain
655x1 easy

Speed sq
barx10
150x8
240x5
add jack briefs and avg bands
330x3
420x3
510x3

rev hyper
3x12

under grip lat pulls
2x15

inversion table
2x30sec

all done on 2 hrs of sleep, had a really long day yesterday on the ambulance. Felt decent though, strength was good on pulls but speed could have been better. Looks like the openers are 930/665-685/655, planned 2nds if all goes well 970/705/700

Powerdawg
08-15-2012, 06:50 AM
8.13.12 Shirted benching

prehab/rehab

barx40ish
135x15
225x6
315x2
405x 1 board
add 52 rage x
545x1 2 board
620x1 1 board
665x0 out of position
665x1 no touch, was a slow grinder something was up with the shirt
switched to 54 ragex that has been altered to match my 52, shirt as about 4-5 reps in it
605x1 1 board smoked
705x1 2 board smoked

flat db bench
65x20
75x20

wide and neutral cs row
3x20, 10 with each grip each set

standing cs tris
3x15

band pull aparts
3xAMAP

Gonna go with the 54 ragex at the pro/am, the 52 is just tight as hell but shot out no real pop. Gonna open at like 655.

Powerdawg
08-18-2012, 07:09 AM
8.16.12 Assistance

Speedish bench
barx40
135x15
185x12
225x5
add 80# chains
225x5 5 sets

Neutral straight arm lat ext
3x15

flat close db bench
55x20
70x15

neutral grip lat pulls
3x15

avg band push downs
3xamap

wide grip lat bar shrugs
2x20

seated front plate raises
2x15

Powerdawg
08-19-2012, 11:57 AM
8.19.12 Sq/pull

Squat w/ mastodon and straight weight
150x8
240x5
330x3
add jack briefs
495x3
585x1
add wraps
675x1 roughly last warm up before suiting up

pulls w/ loose briefs
135x5
225x5
315x5
405x1
495x1 last warm up before suit goes on again

ghr
2x12 w/bw

rev hyper against small band
2x15

under grip lats
2x15

Body weight has been down at 250 but been hovering around 252ish. So I am lighter than in have trained in something like 3 years. 12# off of my Ironman training weight. In turn I felt a little bit slower today and beat up. The weight cut should be easy and my weight hopefully will make it back to 255-257 after weighing in.

Powerdawg
08-23-2012, 08:14 AM
8.21.12 Last upper training for pro/am

barx40
135x15
225x6
315x3
365x1
405x1 2 board

incline db
2x15

incline tate press
2x15

wide neutral lat pulls
2x15

Powerdawg
08-23-2012, 08:16 AM
8.23.12 Last one before pro/am

sq
barx10
150x8
240x5 3 sets

bench
barx40
135x15
225x5 3 sets

deadlift
225x5 3 sets

wide grip lat pulls
2x15

band pull aparts
2x15

inversion table
2x30 sec

Powerdawg
09-02-2012, 10:15 AM
Basically I went drove up to the pro/am, made weight, gained back to 260 and then proceeded to bomb on the squat with 930. Should have opened up at 900 I guess. Spent the rest of the day handing off, spotting and judging. Got home at 1am and trained the bench the next day.

I basically went to heavy too often and got my back really f'ed up. It was popping all day after the squats. So I am going back to sq heavy/sped pull and pull heavy/speed squat. I lost two squats by getting over, so I will be doing some heavy giant camber bar squats with hanging chains. Going to hit some more reps as well. Also I am going to change up my 2nd bench day to more of a shoulder/tri day. Speed bench seems to be doing nothing for me.

Powerdawg
09-02-2012, 10:18 AM
9.2.12 Sq

Paused giant camber bar sq
barx10
155x8
245x5
335x5
425x1
add belt
475x1
add loose boss briefs
515x2
605x2
add 40# chain
605x2
another 40# chain
605x2 add wraps
up to 120# chain
605x2

Speed pulls sumo raw no belt
225x3 40# chain
225x3 80# chain
225x3 120# chain
305x3
305x3
355x3
355x3

walking lunge with ssb
3 trips

GHR
3x12 against monster mini

seated good mornings
135x8 2 sets

Thats it, will pull heavy outta the rack next week and hit some speed squats.

Powerdawg
09-12-2012, 03:17 PM
9.11.12 Bench

Rev band raw at hole 7 on mono
barx40
225x10
275x10
315x8
365x3
405x1
add reverse bands
455x1
475x1
495x1 PR at hole 7
475x1
455x1
405x5 paused

close grip declines
275x6
295x5 3 sets

incline db press
2xAMAP

seated CS row wide grip
4x12

rope face pulls
4x25

ez bar skull crushers
3x12

Next week back in the shirt getting ready for record breakers.

Powerdawg
09-14-2012, 08:05 AM
9.14.12 shoulders

seated db press
45x10
55x10
70x12
90x10
90x10
55x16

avg band pull aparts
5x15

side lateral raise
4x12

fat v bar push downs
60x12
80x12
90x12
100x12
100x12
100x12

chain up rights
3x12

wide grip pull ups
a bunch timed dont remember how many reps

chuck v rows
3x15

Had to roll, have daddy day care duties today.

Powerdawg
09-17-2012, 06:45 AM
9.15.12 Squat day!

Straight weight giant camber bar free squat
barx10
160x10
250x5
350x3
add belt
440x1
add new boss briefs
580x2
630x2
670x2
add wraps
720x2 PR
770x1 PR damn, wanted two but one was a grinder
down set no wraps
530 w/120# chain x4

speed pulls w/ loose preds
225x3
315x3
365x3
365 40# chain x3
365 80# chain x3
365 120# chain x3 2 sets

close stand ssb paused
2x12

stiff leg deads
3x12

thats it ran out of time. I feel much more comfortable and confident to be back in some boss gear. I tried the metal stuff for a year on squats and just didnt work out. My meet PR in briefs and wraps is 804, so 770 on the GC bar is pretty freaking good for me. And my briefs are still 3/4" big in the hips. In two more weeks we will test the suit w/ briefs.

dbc3po
09-17-2012, 08:24 AM
I hear good things on the boss stuff. Im trying to get a pair of briefs to try since mine are old as dirt now. Ive got a while to go with this injury before I will be back in full training mode but Im going to get a pair to try. Everyone Ive spoken to says those are the best out there. Now its a waiting game to see how long Im out of comission with my quad and knee.

Powerdawg
09-18-2012, 07:44 AM
Yeah my best squat's have all been in Titan gear. I used the same suit and brief combo for about 3-4 years. I tried a pair of the ones with the side panel but hated them. Then went to the jack briefs but never had the pop I get with boss stuff. Thought it was me even though my raw numbers seemed to be climbing. Put these newest version of boss briefs on and bam! Felt like my old self. Once you get healed up I have two pairs of briefs and 3 suits one is a 52 and should fit you.

dbc3po
09-18-2012, 11:14 AM
Cool. Im thinking Ill start back squatting raw for high reps Friday and build up each week. Doc says 2 weeks Im good but he would like to see me wait until Im about 4 weeks to push it. So Im thinking Ill raw squat and build a little each week and then get back into some actual work. Im not going into meet training until about 12-14 weeks out from the ironman.

Powerdawg
09-20-2012, 07:41 AM
Squat raw? What is that?!?! LOL, good luck man maybe I can make the ironman depends on school and $.

Powerdawg
09-20-2012, 07:46 AM
9.18.12 Shirted benching

barx40
135x15
225x10
275x8
315x5
405x1 2 board
455x1 2 board
add rage x size too big
585x1 3 board
635x1 3 board
675x1 3 board
725x1 3 board
765x1 3 board, PR I think was a freaking grinder

Floor press paused
225x6
275x6
315x6
315x6

seated neutral grip CS row
1x12
2x18
1x16

wide grip face pulls
4xAMAP

Incline db press
1x25
1x20

standing tri push
3x10
1x16

Powerdawg
09-24-2012, 07:57 AM
9.21.12 Shoulder/assistance

Feet up fat gripz bench
barx40
135x15
185x10
225x6
275x5 2 sets

standing military
barx12
95x10
125x8
145x8
165x6
185x5

front kettelbell raises
3x12

incline wide rdf
4x12

ez bar uprights
4x15

wide grip lat pulls
10, 9, 9, 12 w/green band

rope low lat pulls
3x15

close grip pushups against band
1x25

green band push downs
1xfailure

Powerdawg
09-24-2012, 08:01 AM
9.23.12 pull/ speed sq

rack pulls raw conventional out of hole 2
245x6
335x5
425x5
475x5
add belt
515x3
565x3
605x3
655x1
705x1
605x1 6 sets 30-45 sec of rest

speed squat
240x5
add blue band
240x3
add briefs
330x3
430x3
480x3
520x3 2 sets

ghr against monster mini
4x10

parking lot lunges w/ ssb
a bunch/ till failure

ghr abs
couple sets

felt decent on the pulls, I HATE rack pulls!!!! nothing in the gym is harder to me than pulling out of hole 2 or 3 on our rack. My back was screaming by the time I started squatting so the speed work is fairly good.

Powerdawg
09-26-2012, 06:22 AM
9.23.12 The dreaded bench after heavy dead's day

Rev band bench hole 7 avg band
barx40
135x15
225x10
315x6
365x3
405x1
add bands
425x1 was at hole 5
455x1 3 singles
315x12 paused

incline bench
135x12
185x8
225x8
275x5 2 sets

db floor press
90x20
90x16

meadows rows
1x15
3x12

wide grip tri push downs
4x15

wide grip face pulls
4xAMAP

Just very low on energy between pulling heavy and hard sunday after getting up at 430am then sunday night stayed up with the baby for while in the middle of the night I was just drained.

Powerdawg
09-29-2012, 11:15 AM
9.27.12 Shoulders/assistance

Standing shoulder press
barx20
95x15
135x8
185x6 3 sets
135x16

wide grip pull ups
10xBW
6xBW+20# chain 2 sets
9xBW

incline two way rdf
3x20

fat v grip tris
4x15

neutral grip lat pulls
1x15
1x12

neutral front db raises
4x15

pushups
25 against purple band
18 with body weight

Powerdawg
09-29-2012, 11:19 AM
9.29.12 Squats

barx10
150x5
260x5
340x3
add briefs and belts
480x3
570x1
620x1
710x1
add 120# chain
710x1
add suit loose straps
800x1
add wraps and tight straps
890x1 at parallel
710x3 paused in just briefs

Speed/form pulls in preds, all sets paused
225x5
315x3
405x1
add belt
495x1 7 sets
495x4

Rev hyper against monster mini and some weight
4x12

Thats it, ran out of time. Wanted to pull the sled but another squat session just took to long!

Powerdawg
10-03-2012, 04:54 PM
10.2.12 shirted bench

2 board bench
Barx40
135x15
225x6
275x5
315x3
385x1
Add 2 board
425x1
Add ragex
565x1
605x1
655x1
705x1 smoked
735x.999999999, bolbled the handoff and my left shoulder came outta the tuck a little, smoked it off the boards but left arm would not lock

Floor press w/ chain
135 40# x6
225 80# x6
225 120# x6
225 160# x6

245x18 close grip off 2 board

LMC
3x12

Wide grip face pulls
4x20

Wide tri ext
15, 12, 12, 12

Freaking elbows were on fire warming up and thought the day might be shot but turned out good. Was as fast off the boards as I have been in 10 months usually 675+ is slower for me off 2 boards but had great pop at 705 today and the strength is there for 730+ if we get the hand off better. 705 is the goal at record breakers but 730 would be even better.

Powerdawg
10-05-2012, 07:19 PM
10.5.12 shoulders

Standing shoulder press
Barx20
95x15
135x8
185x6
205x3 3 sets
155x13

Wide grip pull-ups
15, 12, 12, 10, 8

Kettle bell uprights
5x15

Prone incline 45' db raises
3x12

Rope tri ext
15, 12, 12, 12

Chuck v row
3x15

Seated front plate raises
2x20

Dips
20

Powerdawg
10-08-2012, 06:59 PM
10.6.12 pull/sq day

Deficit pulls 3"
135x10
225x5
315x5
405x3
495x2
545x2 3 sets
405x1 6 sets 15 sec of rest

Giant camber bar
Barx10
160x8
250x6
340x6 3 set

Ghr
4x10

Had to run. Decent day.

Powerdawg
10-10-2012, 07:04 AM
10.9.12 Shirted bench

1 board benching
barx40
135x15
225x6
275x6
315x3
425x1 2 board
add rage x
565x1 2 board
655x1 1 board smoked
680x0 hand off jacked
680x0 outta position WTF!
680x1 finally
725x1 2 board smoked

close grips with chain
135 120# chain x8
185 120# chain x6
185 160# chain x6
205 160# chain x5
225 160# chain x5 off 2 board/ 135 160# chain x8 full range

wide CS row
15, 12, 10, 10, 10

standing tri push
4x12

seated CS face pull
4x20

Thats it, all the damn attempts at 680 really slowed the day down. I was really getting frustrated as I should be smoking this weight, which I did once I got my tech down. On the first attempt my spotters really jacked the handoff and I lost my tuck on the right side. On the second I tucked really hard at the bottom and got kinda bound up. On the 3rd I had my elbows tucked at the top but did not tuck on the way down. I brought it down a little more flared and got in the right position. Really wanted to take 715 off one but decided to just take 725 off 2 to handle some weight. I got my setup better and smoked 725. My weight is down to 249-252 in the AM, when I hit 725 last year and 700 in march my weight was around 258-264. I am stronger right now and feel much better but I have to adjust my technique a little carrying less body weight.

Powerdawg
10-15-2012, 06:03 AM
10.14.12 Sq

barx10
150x8
260x5
350x3
add briefs and 80# chain
490x3
580x1
670x1
add suit
760x1
straps up
860x1
920x1

speed/form pulls
315x3
405x1
495x1
585x1
455x3 3 sets

rev hyper 4x15

was out of gas at this point. We had been out of town to see my brother 5 1/2 hours away and I got bed about 3 am saturday night. So all things considered was not a bad day, I am on track right now.

Powerdawg
10-17-2012, 06:43 AM
10.15.12 Raw bench

barx40
135x15
225x8
275x6
315x6
365x3
315 40# chain x1
315 80# chain x1
315 120# chain x1
315x6 2 sets

rev band floor press
425x6 4 sets

close grip cs row
15, 10, 10, 10, 10

fat v grip push downs
15, 12, 10, 8, 6, 15 all done with 30 sec rest

avg band pull aparts
4x15

Powerdawg
10-21-2012, 11:41 AM
10.18.12 front half of 48 hour shift

Did a ton of lat pulls, bis and machine shrugs at the station. Would have been my normal shoulder day but the station I was at is not well outfitted for any shoulder work. So I did the latpulls and shrugs to keep a day between them and pulling. Then hit my normal bi stuff I do to kill sometime at work. Was on the med unit so no cardio.

10.18.12 back half of my 48 hours, tried to do a some what normal shoulder day

machine should press
5x8

arnold's
5x12

front overhead straight bar raise
4x15

RDF
4x12

overhead rope tri ext
4x15

knelling rope crunch
5x20

ez bar up rights
4x15

Powerdawg
10-21-2012, 11:54 AM
10.20.12 A sorta crappy pull day

2.5" block pulls w/ dead bar and full gear
135x10
225x5
315x5
add briefs
405x1
add suit
495x1
straps up
585x1
650x1
705x1
730x0 took briefs off
730x0 WTF!?!?
650x1 4 sets 15 sec in between, moved feet in 2" on either side after 1st rep, freaking smoked them all

giant camber speed sq
barx10
270x5
add doubled med band
270x3
360x3
add boss briefs
450x3
540x3 2 sets

Giant camber close stance pause sq
270x6 3 sets no belt

partial stop pulls conventional
225x6 3 sets

ghr
3x12 all weighted

I get this really bad habit of widening my deadlift stance as the cycle goes on. I don't know why, stupidity I guess. But anyway I get wider on block pulls anyway. So I was really having trouble feel comfortable on my setup. I moved my feet in on the cluster set of 650 and smoked them all. I really have no idea what I can pull at the meet at this point. Between my stance and the bend of the bar I was at my damn knees before the weights broke the box. I will pull once more at 655 for an opener and play the meet my feel. If 655 is smoked then we go to 700. If I need a number lower to make 2400 then I will take that.

Powerdawg
10-24-2012, 06:49 AM
10.24.12 Shirted bench

barx40
135x15
225x6
315x3
325x1 2 board
add ragex
565x1 2 board
605x1 2 board
660x1 1 board smoked
705x0 1 board lost my left hand
705x0 1 board just a miss, shirt is way to damn big

incline close grip
135x10
225x6 4 sets

wide band flys
3x15

t bar row
1x15
3x12

tri ext
3x12

meadows rows
4x15

I want to go into one meet with all my gear right! I feel able to bench over 700 again if I can find a shirt that fits! I am stronger and leaner than I have been in two years, but being leaner means my shirts are too big. my 54 ragex is a 675-680 shirt thats it, need to come up with a new 52.

Powerdawg
10-29-2012, 06:54 AM
10.26.12 Last squat day before meet

barx10
150x10
260x5
350x3
add briefs
490x3
630x1
add suit
720x1
straps up
840x1
add wraps
930x1 smoked
add rev 20" bands
1020x1 smoked again 1" high
1100x1 smoked but roughly 3-4" high, but thats ok as was just an overload/partial, stability was great technique look good.

speed pulls, used the new boss just to see what it felt like
225x5
315x5
405x1
495x1 6 sets, straps up 30 sec of rest

rev hyper
3x20

ghr abs
3x15

hammer curls
like 4 sets for 12-15 reps

Felt good for last squat day before meet, everything came together well. Got back in some boss gear and got used to my lighter body weight. I also got my take out and head position where I wanted it. Plus having my old coach around for almost every squat session this time through was HUGE. Its amazing the difference when you have some calling your numbers you have complete confidence in! I don't care who you are or how good you are, you need someone you can go to and trust to pick some numbers. I have totaled elite in 4 weight class's, totaled pro, won pro meets, won nationals, worlds and set records over the last 12 years, but sometimes you gotta do to who/what got you there!

Powerdawg
10-29-2012, 07:07 AM
10.27.12 Shoulder/bench assistance about 12 hours after finishing heavy sq work

Bench
barx40
135x15
185x10
225x6 3 sets

seated db shoulder press
55x15
65x12
75x12
75x14

wide grip pullups
10, 10, 9, 9

front neutral db raises
3x15

ez bar up rights
3x15

fat v bar push downs
1x15
3x12

incline prone 45' db raises
3x15

blast strap chins
4x12

Like I said above this was about 12 hours after squatting and about 645 on saturday morning. It needed to be done, so I did it!

Powerdawg
11-01-2012, 10:22 AM
10.30.12 Typical pre meet f up session i.e last shirted pre meet bench

barx40
135x15
225x6
315x3
405x1 2 board
add old 52 ragex
545x2 2 board
605x1 2 board
660x1 no touch
705x0 1 board
705x1 grinder, got the shirt seated right

floor press close grip paused
245x8
295x6 3 sets

t bar row wide grip
1x15
3x12

ez bar attachment tri push downs
15, 12, 10, 8, 6, 8, 10, 12

wide face pulls
4x20

Thats it I think. Was thinking bout opening raw and still may depending on what my sq is. But have about decided to wear the 54 and open at 650 and play it from there.

Powerdawg
11-05-2012, 07:01 AM
11.2.12 Pull and upper assistance day

Deads full gear to opener
135x8
225x6
315x3
add suit
405x1
add straps up
495x1
585x1
655x1 smoked opener

bench
barx40
135x15
225x6 3 sets

seated db press
3x15

wide grip pullups
2x10
1x8

band pull aparts
3x15

rope tri ext
4x10

chuck v row
2x15

knelling rope abs
4x20

Thats all pull felt good, will see how it goes next weekend.

Powerdawg
11-13-2012, 09:21 AM
Went to the SPF Record breakers. Weighted in at 241.6 made it up to 258 by the time I went to bed. Was 253 when I got up. So not to bad. Felt decent before the meet. Had 90 lifters so it was a long day. On the squats I felt strong warming up but something was a little off on my setup. We could not quite put a finger on it. Went out and got my 900 opener but rounded over, went 960 for a PR on the 2nd lost it forward outta the hole, the 3rd was my best setup I got in the hole better did a little dip and started up but ran out of gas! Damn.

About 4.5 hours after we squatted I started to warm up on the bench. Again felt strong, but slow. Back was really tight from squats but loosened up as I went. Worked up to 605 off a 1 board in the back and felt good. I was in-between shirts so we decided to stick with the bigger shirt and just take if off between each attempt. Got my opener at 650 really ugly. Took a full meet PR of 705 on a 2nd and just missed grooved it. Repeated 705 got it grooved right rocked it off my chest, but it fell back just at lock out!

On the deads I was pretty confident I had was ready for a PR. Did a few warmups and hit the platform. Smoked my 650 opener. Went to 700 on the 2nd had a great setup and smoked the weight right to the top and my left hand let go! Repeated 700 and again great setup and speed but left hand failed me again.

Over all I was an ok meet. My training partner go 4 PR's on the day! I ended up with a 2200 total which is 100 off my best. I did win best lifter so that was cool, but I was there for numbers and they didnt come together. But a 2200 at 242 on a off day is a decent total and something positive to build on. I found some things this training cycle I really feel helped me. I will work on my grip and sq technique hard. Hopefully next time out I can take a real run a 2400.

Powerdawg
11-26-2012, 07:48 AM
11.25.12 Lower day

Raw squat 4x6

deficit pulls belt less
225x10
315x10
405x10

lunges
2x12 per leg

one leg leg press
2x12 per leg

rev hyper
2x15

Just some reps.

Powerdawg
11-27-2012, 07:52 AM
11.26.12 Upper day

2 board bench
135x15
185x12
225x10
275x8
315x5
add 2 board
335x5
355x5
315x10

wide grip declines
225x12 4 sets

close db bench
3x AMAP

swiss bar chins, started at 5 reps on each grip per set and work down to singles on each grip

wide t bar
3x15

shrug backs
3x15

fat v bar push downs against bands, put the v bar hanging in bands off the mono
3xAMAP

abs

Most of our guys are getting ready for a push/pull meet in two weeks so every thing was centered around those guys and I just got in some reps.

Powerdawg
12-02-2012, 03:21 PM
11.29.12 Upper assistance

standing swiss bar press
barx10
4 works sets of 10

arnolds
4x12

wide grip pullups
4x8 bw

swiss bar bench
1 plate x10
2 plates x10 3 sets

kettle bell up right against monster mini bands
3x12
1x burnout

v grip lat pulls
3x15

body weight dips
36 reps

blast strap face pulls
1x20 bw
1x15 20# chain
1x15 40# chain
1x30 bw

hanging leg raises
3x20

Powerdawg
12-02-2012, 03:24 PM
12.2.12 sq/speed pull day

giant camber bar raw dog sq
barx10
160x10
250x8
340x6
390x6
430x6
strip set
520x1, 430x3, 340x5, 250x10

front ssb bar sq
barx10
150x8 2 sets
150x10

speed pulls sumo straight weight
315x1 10 sets

split sq w/ chain bunch of reps each leg

snatch grip deads from floor
2x10 225#

straight bar curls
4 sets of 12
1 set of 15

Powerdawg
12-05-2012, 06:53 AM
12.4.12 Upper day

2 board bench
barx40
135x15
185x12
225x8
315x6
add 2 board
335x5
365x5
385x3
throw on a metal jack shirt to test it out
495x1
545x1
585x1

3 board rep paused rep out
315x10

incline swiss bar press
3x10

seated CS rows wide
3x12

swiss bar chins
3x8

standing band flies
3x15

rope face pulls
3x20

standing tri press
3x15

Felt decent, just throw the shirt on to try out see what it felt like. Arms are a little long and kinda locked my right elbow up and hurt my speed.

Powerdawg
12-07-2012, 08:24 AM
12.7.12 Assistance

shoulder prehab

band pull aparts
3x20 monster mini

speed bench straight weight
barx40
135x15
185x12
225x3 2 sets
245x3 2 sets
265x3 2 sets

standing rope abs
4x15

standing military
1x10
4x8

wide grip pullups
4x8
incline 45' db raises
3x15

incline close db press
3x12

y grip corner row
4x12

dips
bwx25

Powerdawg
12-08-2012, 02:38 PM
12.8.12 pull day

straight leg pulls conv
135x10 2 sets
225x8
315x6
405x6
475x4
405x6
405x6

snatch grip pulls 4" block
405x16 kinda surprised my self

speed sq raw off box w/ blue bands
barx3
150x3
240x2 5 sets

leg press
3x12
1x20

leg ext
4x12

ghr
2x15

had to run and take some equipment to buddy's meet. Had a couple guys lifting and all did well. Chris PR w/ 400 one bench and 450 on deads. Billy hit 430/455/500 on bench for a big PR both pre and post cancer! Justin smoked a PR 425 raw bench and made a good run at 705 pull raw. All in all pretty dang good day!

Powerdawg
12-15-2012, 10:52 AM
12.15.12 Sq/speed pull

Giant camber
barx8
160x8
250x5
340x3
add briefs
430x5
add belt
520x5
610x5
add 40# chain
610x2 damn over shot this set!
520x5 80# chain
420x3 120#, down to 80# chain x3, down to 40# chain x1, lol was freaking smoked

front ssb paused sq
155x8
205x10
205x8

speed pulls hook grip
315x1
405x1
add suit
495x1
add belt
495x1 7 sets

rev hyper against purple band
3x12

hammer curls
2x12

leg press
xfailure

dbc3po
12-16-2012, 01:13 PM
You interested in teaming up and trying to do a gamblers type bench meet? We talked about it some at your last meet. Im also wanting to try and put a meet on this year but Im waiting to hear back from Jesse.

Powerdawg
12-17-2012, 07:03 PM
I remember talking about a meet but can't recall what the set up was gonna be. I am in school again right now but sure we could work something out.

Powerdawg
12-17-2012, 07:05 PM
12.17.12 Bench

reg bench warm up
barx40
135x15
225x8
315x8

floor press
335x3
355x3
385x3 3 sets

feet up bench
315x4
315x4
275x9

2 board swiss bar
225x8
275x8

wide grip cs row
1x18
3x12

incline band flies
2x20

db pull overs
2x12

swiss bar chins
10, 10, 8

rope face pulls
100 reps

standing tri press
2x12
1x15

Powerdawg
12-20-2012, 09:57 AM
12.20.12 Assistance day

speed bench
barx40
135x15
185x5
add 40# chain
185x3
up to 80# chain
185x3
205x3
widen grip
215x3
225x3
235x3
comp grip
245x3
255x3
260x3

seated shoulder press
barx10
95x10
135x10
185x10 2 sets
185x9
135x12

wide grip pull ups w/ body weight
3x8

rear delt flies
45x12
55x12
65x12

rope lat pulls
3x12

incline prone shrugs
3x15 w/ 2 sec pause

close grip bench feet up
135x10
225x10
245x10
265x8, 225x3

dips w/ body weight
30 reps

Have not done seated barbell shoulder press in probably 5 years so not too bad on those, will see how the shoulder response.

Powerdawg
12-23-2012, 08:21 AM
12.22.12 Pull day/speedish squats

2.5" deficit pulls
135x6
185x6
225x6
315x1
405x1
455x2
475x2
495x2
545x2
585x0 damn
495x2

4" block pulls cluster set 30 sec of rest and hook gripped all reps
495x1
495x1
515x1
515x1
515x1
515x1

4" snatch grip for reps
515x7

speed sq off parallel box raw
150x3
add choked blue bands
150x3
240x3 6 sets

SSB close stance
155x8
205x8
225x8 2 sets

ghr
bwx15
monster mini x12
monster mini x10 bwx5

split sq 40# chain
15 each leg

high step ups
15 each leg

Smoked, deficit pulls were decent fairly good strength for being sumo off that height. Gonna move the block pulls down to 2", 4" block is not as challenging as it needs to be.

Powerdawg
12-31-2012, 07:11 PM
12.29.12 Lower day

condition squat
barx10
150x8
240x6
330x5
420x5
add old briefs
570x3
600x3 3 sets
600x5

conventional pulls
315x1
405x1
455x2
500x2
545x2
585x1

315x6 3 sets against gray bands

rev hyper
3x12

shrugs
3x20

had to run, 2 year olds bday party to get ready for.

Powerdawg
12-31-2012, 07:14 PM
12.31.12 Upper

2 board bench
barx40
135x15
225x6
315x10 just a little game at the gym
add 2 board
365x3
405x3
425x2
455x1
365x5 close grip

floor press
315x6
315 1 chain x6
315 2 chain x4 315x3

CS row, devil sets
6 wide, 6 neutral, 6 close grip reps. We did 3 sets

swiss bar tris
3x15

neutral grip lat pulls, gave the elbow a break from chins
3x15

avg band face pulls
80 reps

incline db press
55x20
65x20
75x15

Powerdawg
01-04-2013, 01:26 PM
1.3.12 Assistance

speed bench
barx40
135x15
185x5
add 40# chain
185x3
205x3
215x3
225x3
widened out
225x3
235x3
245x3
comp grip
255x3
265x3
275x3

seated military
135x10
185x8
205x8
215x8 rest pause 215x3

wide grip pullups
4x8 w/ body weight

RDF
4x12

standing neutral db raises
3x15

v grip lat pulls
3x12

close grip bench
225x10
315x5/225x5 paused

dips....yeah elbow and shoulders were not having that so just stopped

Powerdawg
01-06-2013, 10:08 AM
1.6.13 ME sq/de dead

Giant Camber squats
barx8
160x5
260x5
350x3
add briefs
530x3
650x2
700x2
700x1 40# hanging chain
700x1 80# hanging chain
650x3 paused

speed pulls against avg band hook grip
315x1
405x1 5 sets
495x1
545x1
545x1 comp grip

front ssb sq
155x10
245x6
245x8
155x15 paused

GHR against monster mini
3x12

shrugs
225x29
315x20
315x20
315x20 snatch grip/315x15 double over

split squat w/ 40# chain
15 each leg

Powerdawg
01-09-2013, 03:44 PM
11.7.13 Shirted bench

rev bands hole 9 on the mono
barx40
135x15
225x6
315x5
425x3
455x2
add jack shirt
585x1
655x1
715x1
775x1 2 board

close grip incline
225x6
275x6
275x6
275x6/225x5 paused

t bar rows
3x12

neutral grip chins
4x8

rope face pulls
100 reps

standing tri push
couple sets dont remember reps

Body was toast. Squatting and benching heavy on back to back days is very hard for me. But we only have to do it every 3 weeks are so.

Powerdawg
01-10-2013, 07:09 AM
1.10.13 Assistance

speed bench (sorta)
barx40
135x15
205x5
add 40# chain
205x3
up to 80# chain
205x3
205x3
moved grip out
225x3
235x3
245x3
comp grip
245x3
255x3
265x3

arnolds
3x15 40#

corner rows
3x12 neutral grip

incline 45' prone db raises
2x15

rope tri push
3x15

green band pull aparts
3x15

blast strap pullups
2x12 prone/neutral

kneeling rope abs
100 reps 70#

sled drag
2 trips backward
2 trips forward

Speed was off and my right trap/shoulder/lat was on fire, so I just back everything down did some reps. Hopefully I will be feeling better next week, we wont bench till tuesday so I have 4 1/2 days to get right again.

Powerdawg
01-12-2013, 10:43 AM
1.12.13 condition squats/heavy pulls

Squats
barx10
150x8
240x5
add blue bands
240x3
add boss briefs
380x3
470x3
510x3
510x3
530x3
580x1

2" deficit pulls conv
315x3
405x2
495x2
545x2
565x2
495x4

snatch grip 2" block pulls
405x8
495x3 LMFAO, was just smoked for some reason

leg press
3x20 against some bands and 100#'s

rev hyper
3x12

db shrug backs
1xburnout

I am feeling a little slow and beat up. Weights are getting a little heavier, sleep has not been great so time to back it down a touch recover for the stretch run.

Powerdawg
01-16-2013, 01:17 PM
1.15.13 Benching

Barx40
135x15
225x6
315x5
365x1
425x1 2 board paused
add jack
585x3 3 board
635x3 3 board
675x1 3 board
630x0 2 board, freaking wrist just went out
switched to a big ragex
605x1 2 board easy

floor press
315x6
315x6 40# chain
315x4 80# chain, 315x3
225x10 80# chain, 225x5 paused all close grip

seated rows devil sets (just a giant set at each grip 6 reps a piece)
3x6,6,6

standing band flies
3x15

swiss bar chins
6 wide, 6 med grips
5 wide, 5 med grips

fat v bar tri push downs ladder, started at 80 added 10# every set to 6 reps then back down to where we started
12, 10, 8, 6, 8, 10, 10

I was not really suppose to wear my shirt today but I just don't feel right with the jacked shirt. So tried it again and made the decision to go back to the trusted ragex.

Powerdawg
01-18-2013, 12:44 PM
1.18.13 Assistance

Bench light
barx40
135x12
185x10
225x6
315x5 3 sets

seated db press
55x15
70x10
80x10
110x6, 70x8

lat pulls
12, 10, 10

rear delt flies
12, 12, 13

prone db raises
3x15

swiss bar bench feet up
225x10
225x10
225x8

chuck v rows
3x15

dips w/ 20# chain
19 reps, short reps x7

standing abs
3x20

Powerdawg
01-19-2013, 07:22 PM
1.19.13

Squat
barx10
150x8
260x5
350x3
add briefs
500x3
add 40# chain
600x3
up to 80# chain
700x1
add suit up to 120# chain
800x1
850x1
550x4 briefs 120# chain

speed pulls
435x1 8 sets w/ suit

ghr
2x15

Had to go handle one of our guys at a meet out of time.

Powerdawg
01-27-2013, 04:52 PM
1.22.13 Shirted bench

Rev bands hole 7
Barx40
135x15
185x5
225x5
275x5
315x3
365x1
Add rev bands
425x3
Add ragex
585x3
630x1
675x1
715x1
800x1 2 board

Close grip incline
135x10
225x6
275x6
315x3/225x6

Corner row
3x12

Swiss bar chins
3x10

Seated db cleans
4x8

Tri push downs
3x15

Powerdawg
01-27-2013, 04:57 PM
1.25.13 assistance

Band pull a parts
4x15

Kneeling abs
4x20

Bench
Barx15
185x10
225x6
225x6 40# chain
225x6 80# chain
225x6 120# chain

Seated military
135x10
185x10 3 sets

Latpulls
3x12

Meadows rows
3x12/ arm

Chuck v row
3x15

Close grip feet up bench
225x12 3 sets

Powerdawg
01-27-2013, 05:01 PM
1.27.13 condition sq/heavy pull

Sq
Barx10
150x8
260x5
350x5
440x3
Add briefs
620x3 4 sets

Sumo full gear pulls
405x1
495x1
585x1
655x1
655x1 40# chain

2" block pulls straps down
545x1 5 sets
545x3

Leg press
4x12

Banded leg curls
2x12

Db shrugs
2x15 150#

Rev hyper
1x25

Powerdawg
01-31-2013, 07:43 AM
1.28.13 Light bench day

3 board bench
barx40
135x15
185x5
225x5
275x5
315x5
add 3 board
365x3
385x3
405x3
315x10

rev band floor press paused
425x6 3 sets

close grip cs seated row
3x12

low rope lat pulls
3x12

avg band push downs
1xburnout

avg band face pulls
1xburnout

Nice easy day the day after a heavy lower day.

1.31.13 Assistance day

speed bench
barx40
135x15
185x5
225x5
add 40# of chain
225x3
235x3
245x3
widen grip
250x3
255x3
260x3
comp grip
260x3 3 sets

seated db press
70x10
90x10
90x10
90x8

wide grip pullups
3x8

rear delt flies
55x12
55x12
60x12
60x12

v grip lat pulls
3x12

close grip feet up bench
225x10
275x8
275x6/225x3

band pull aparts
3x15

dips
bwx32

Powerdawg
02-04-2013, 03:59 PM
2.2.13 ME squat and DE pulls

sq
barx10
150x8
260x5
350x3
add briefs
490x3
add 80# chain
580x1
670x1
add suit
760x1
add straps
820x1
900x1
930x1
1020x1 partial

speed pulls in suit against bands
315x1
405x1
449x1 7 sets

ghr
3x15

shrugs
3x20 335

bis
2x12

split sq
1x20 each leg

ghr abs
3x15

Powerdawg
02-07-2013, 07:29 AM
2.5.13 Shirted bench

Rev band hole 5 on mono
barx40
135x15
185x5
225x5
275x5
315x3
add 2 board
425x1
rev bands, shirt
565x2
605x1
655x1 nt
705x1 nt
755x0
805x1 2 board
650x1 touched and smoked, readjusted my shirt and got it right

incline close grips
135x10
225x8
235x8 2 sets

seated cs row
1x12
3x6,6,6

standing tri push
3x15

shrug backs
3x15

external rotation
1xburnout

Feeling better about the bench hopefully a 705+ is in the tank.

Invain
02-07-2013, 03:01 PM
First time checking this journal out. Are you still in the 240's? Huge squatting.

Powerdawg
02-08-2013, 11:03 AM
First time checking this journal out. Are you still in the 240's? Huge squatting.


I am still competing at 242....... but I walk around any where from 251-256 depending on the day. Hoping that squatting transfers to the platform!

Powerdawg
02-08-2013, 11:09 AM
2.8.12 Assistance day

prehab/rehab

monster mini pull aparts
100 total reps

rep flat bench, well rep for me
barx40
135x15
185x10
225x10 3 sets
add rev band at hole 5 on the mono
315x10 2 sets, none of this was very hard I took about 45 sec between sets

seated db press
3x15
superset with lat pulls wide
3x12 full stretch at the top

front db raises
2x15
superset with angled t bar
3x15

close db bench flat
2x15 65#

weighted standing abs
3x20

bench dips
25, 25, 50

Thats it, was training by my self today so just did what I felt I needed. My right scapula is on fire which is effecting just about anything pressing wise. I can do all the back I want and it feels fine but my shoulder hurts on overhead stuff and I push with my right side harder on bench. But once I finish a session my whole right upper back is fried! I have a message appointment today hopefully that overs some relief.

Powerdawg
02-09-2013, 02:58 PM
2.9.13 Dead day

Condition Squats Giant Camber bar off low box
barx10
160x8
250x5
add belt
340x5
add briefs
480x3
520x3
570x2
610x3
610x3

Full gear pulls
335x3
425x1
515x1
605x1
675x1
675x1 w/ 40# all the way off the floor

2" block pulls
605x1
705x1 PR at this height, i pull better off the floor
605x1 5 sets

rev hyper against monster mini
2x15

db shrugs
3x20

leg press
2x25

Pulls feel good, could use more speed but they were all smooth and strong.

Powerdawg
02-15-2013, 06:27 AM
2.12.13b Shirted benching

barx40
135x15
185x5
225x5
295x5
335x3
425x1 2 board
add ragex
565x2 2 board
615x1 2 board
660x1 about 1" from touching, will on meet day
685x.999999 off 1 board, lost my left hand at the top
715x1 2 board smoked

close grip paused floor press
275x8
315x6
315x6
315x4/225x4

bent over row
80 total reps

seated close grip CS rows
3x15

rope face pulls
100 total reps

tri rope
2x15

add to run but felt decent on bench.

Powerdawg
02-17-2013, 12:09 PM
2.15.12 assistance

Band pull a parts
100 rep

Speed BP
Barx40
135x15
185x5
225x5
Add 40# Chain
225x3 3 sets
245x3 3 sets
265x3 3 sets

Seated military
135x10
155x10
165x10 2 sets

Seated row
3x12

Side lateral
3x15

Tri dips
3x20

Powerdawg
02-17-2013, 12:15 PM
Sq/pull 2.16.12

Sq last before meet
Barx10
150x8
260x5
350x3
Add briefs
490x3
580x1
Add suit
710x1
800x1 bit over
900x1
Add rev band
1020x1

Speed pulls in suit
225x1
315x1
405x1
495x1
585x1

Ssb close stance
2x8

Ghr
2x20

Rev hyper against bands
2x15

Ghr abs

Everything moved fast. Was the fastest I have every hit over 1000.

Powerdawg
02-21-2013, 08:18 AM
2.18.13 benching

Rev band hole 5 on mono
Barx40
135x15
185x10
225x6
275x3
315x3
Add bands
405x3 3 sets
425x1
455x1
495x1 2 board
315x15

Rack lockouts
335x12
425x12 3 sets

Seated rope rows
3x12

Tri ext
3x15

That's all feeling a little beat up.

Powerdawg
02-21-2013, 08:22 AM
2.21.12 assistance

Band pull aparts
100 reps

Bench
Barx40
95x20
135x15
185x12
225x10
275x5
315x5 3 sets

Lat pulls
4x12

Seated db press
3x12

Seated y grip rows
3x12

Seated plate raises
2x15

Bent over 1arm rdf
2x12

Fat v bar tris
100 reps

Kneeling ab crunch
100 reps