PDA

View Full Version : Road to the Pro-Am



underthebar
05-16-2012, 09:22 AM
15 weeks out from the SPF Pro/Am. This will be a log of my training leading up to the meet.

34 y/o, 5'10'', 225, This will be my first SPF meet, also my first meet in ''real'' gear. I have done a few meets in single ply stuff and old wore out double ply gear. If everything goes PERFECT I could be close to Elite total, if not huge PR's will be made none the less.

Training is Westside based, I own Under the Bar Strength and Conditioning in Lima, OH we look to have 4-5 guys competing at the Pro/Am this year. All of us use the Westside methods and believe it is the ONLY way to train.

Back log the last week to show full 16 week meet prep.

Comments/Suggestions/Critics welcome

underthebar
05-16-2012, 09:23 AM
5/4/12ME Squats on SSB
Warmups till light bands on 25# and avg bands on bar, should be around 210 tension at lockout
120x3
170x3
210x2
240x1
260x1
add briefs
300x1
330x1
350x1
370x1
390x1---Should be about 600 at top

Speed Pulls off floor with doubled minis 225 bar weight for 8 sinlges

GHR with 35 KB 3 sets of 8

Standing Cable Abs 3 sets of 50

Reverse Hyper 4 sets of 15

Single Leg Press 140x10x3

DONE

underthebar
05-16-2012, 09:24 AM
5/6/12 ME Bench
Foam Roll and band Stretches
45x15
95x8
135x6
185x5
225x3
275x1
add slingshot
315x1
340x1
360x0 Lost groove
add shirt
375x1 2 board
390x1 1 board
405x1 1 board
415x1 1 board
425x1 1 board --5# PR

Close Grip on Football Bar
180x8
220x5
220x6

Incline DB
50x15
60x15
70x15

Cable Pressdowns
80x25
95x18
95x20

Pendlay Row
185x8
225x6
225x8

Facepulls
120x10
130x10
130x10

DONE

underthebar
05-16-2012, 09:25 AM
5/8/12 DE Squat Week 2 Straight Bar
warmups till work sets of 330 plus 120 chain in briefs for 8 doubles

SLDL
225x8
315x6
365x3
405x3
440x3

Yoke
450x25feet 3 times
350x150 feet

Farmers
135 each hand x75 feet
185 each hand x75 feet

Reverse Hyper
180x12
270x12
360x15
450x15
540x15

Foam Roll

DONE

underthebar
05-16-2012, 09:25 AM
5/9/12 DE Bench
45x15x2
95x10x2
95+40 chain x6
95+80 chain x3
115+80 chain x3x3
125+80 chain x3x3
135+80 chian x3x3

Close Grip to 3 board
135+80 chain x10
135+120 chain x5
155+120 chain x5
175+120 chain x5

Decline DB
60x15
70x12
80x12

Chest Supported T-bar
120x10
145x10
145x10

Wide Grip Lat Pulldown
120x10x3

Cable Flys Upper Pulley
50x10x2

Cable Flys Lower Pulley
45x10x2

DONE

underthebar
05-16-2012, 09:26 AM
5/11/12 ME Lower

Cambered Bar Good Morning to Box Squat
65x10x2
115x6
155x6
205x3
245x3
275x3
295x3
315x3
335x3
365x3

Speed Pulls with 2" Axle on 6 inch blocks 225 bar weight on all sets
2 sets of 3 with 110# bands
2 sets of 3 with 185# bands
2 sets of 3 with 245# bands then 5 sec hold on last set last rep

GHR
3 sets of 10

Reverse Hyper
3 set of 15 with 180#

DONE

underthebar
05-16-2012, 09:27 AM
5/13/12 ME Bench
45x12x2
add short minis 65 at top 50 on chest
45x10
95x6
135x3
165x3
185x3
225x1
245x1
add slingshot
275x1
295x1
315x1
add shirt
365x1 2 board
365x1 1 board
375x1 1 board
385x fail

Close Grips to 3 board against short minis
135x23
135x21

1 Arm Rope Extensions
40x15
45x15
45x15

1 Arm DB Row
130x8x3

1 Arm DB military
30x10
40x10
50x10

DONE

underthebar
05-16-2012, 09:28 AM
5/15/12 DE Squats Week 3 Straight Bar
55x10x2
105x8
145x6
195x6
235x2
285x2
235 plus 40 chain x2
235 plus 80 chain x2
add briefs
325 plus 80 chain x2
360 plus 80 chainx2x2
360 plus 105 chain x2x2
360 plus 130 chain x2x2

Sumo Pulls in briefs
315x1
405x1
405 plus 20 chain x1
405 plus 40 chain x1
405 plus 60 chain x1
405 plus 80 chain x1
405 plus 105 chain x1

Lying Leg Curl
60x50x3

One Legged Hypers
3 sets of 15

Hanging Leg Raise
15x2

DONE

-JM-
05-16-2012, 09:58 AM
Nice work. I will follow along.

underthebar
05-16-2012, 10:33 AM
Nice work. I will follow along.

Thanks man

underthebar
05-17-2012, 08:31 PM
5/17/12 DE Upper
45x15x2
95x10
135x10
135 plus 25 chain x3x3
135 plus 50 chain x3x3
135 plus

Incline Db
60x15
70x12
80x12

Incline Skulls
75x12
95x10
115x6

Reverse pec Deck
2 sets of 15

Chest supported row
90x8
135x6
180x6
225x6

Shrugs
315x8
405x8
495x6
545x5

DONE

underthebar
05-21-2012, 07:27 AM
5/18/12 ME Squats Reverse Strongs Free with depth call
255x10
345x6
395x6
435x6
485x3
525x1
add briefs
575x1
595x1
615x1
add suit bottoms
665x1
685x1
715x1
750xfail
straps up re took 750 and cut it 1/4 way down, think the miss mind fucked me.....Just learning the Jack suit, having a really hard time finding the bar with straps up, they are so thick I cant feel the bar,,,Just need more time in it

Dimmels
250x10x3

Sled each weight for 200 feet
135
180
225
270

Reverse Hyper
270x12
360x12
450x12
540x15

DONE

underthebar
05-21-2012, 07:34 AM
5/20/12 ME Bench
Reverse Avg Bands PLUS 40# Chain
245x6
295x6
335x3
345x3
355x3
365x3
375x3
385x3
Add slingshot
405x3
415x3
425x2

Close Grip with hanging avg and 40# chain to 3 board
345x6
325x10
325x10

Incline DB
50x15
60x15
70x15

Straight Bar Pressdown
70x15
80x15
80x15

Swiss Bar Pulldown
120x15
140x15
160x12

Buddy Curls----Not sure why we did these, it was a joke about suns out guns out..LOL
45 pounds 1 rep to 15 reps and then 15 reps back to 1 rep

DONE

-JM-
05-21-2012, 08:15 AM
Looking good mate. Really mixing things up with the rev bands and chains. Nice.

I had a horrible time with the jack/jack combo. Hope you get it sussed and it treats you better :)

underthebar
05-21-2012, 05:48 PM
Actually in Ace briefs....Ended up in the Jack suit because of the way the legs are cut. Ace is not friendly for big legs, it was so tight on my legs that i couldnt flare at all. The jack is cut way better for big legs. My issue right now is when I go straps up I just cant feel the bar on my back. Just something to get used to .

underthebar
05-25-2012, 02:14 PM
5/22/12 DE Lower Week 1 Cambered Bar
Warmups till
310 bar weight plus 80 chain 3x2
310 bar weight plus 105 chain 3x2
310 bar weight plus 130 chain 3x2

Elevated Sumo DL with 55# KB with 2 sec hold at bottom every rep
micro mini around knees x10
minisx10
monster minisx10

Weighted DB Box Jumps 24" box
40x3
50x3
60x2
70x1

Single Legged Hypers
4 sets of 10

Standing Cable Abs
4 sets of 20

DONE

underthebar
05-25-2012, 02:17 PM
5/24/12 DE Bench
Warmups till
95 bar weight plus short minis on all sets
plus 40 chain x3x3
plus 65 chain x3x6

Incline Tates
50x12
60x12
70x12

DB Military
50x10
60x10
70x10

Swiss Bar Pulldown
160x10
180x10
200x10

Reverse Pec Deck
4 sets of 15

DONE

underthebar
05-25-2012, 06:53 PM
5/25/12 ME Squat SSB to 16" box
70x10
120x8
120 plus 40 chain x6
120 plus 80 chain x6
120 plus 120 chain x3
120 plus 145 chain x3
all sets plus 145 chain
160x3
210x3
250x3
280x3
300x3
390x3----90 pound jumps happen when there is competition within the crew
405x3

Speed Pulls -Sumo
235 bar weight plus 185 bands 6 doubles

GHR
BWx5
35x3
45x3
55x6

Reverse Hyper
140x20x2

Kneeling Cable Abs
95x25
95x40

DONE

underthebar
05-28-2012, 11:28 AM
5/26/12 Should be an off day, but its hard not to play when strongman training is going on

Log Clean and Press
90x6
180x2
230x fail

Frame Deadlift
560x1
660x1
700x1

Sandbag Carry
150x100 feet

DONE

underthebar
05-28-2012, 11:31 AM
5/27/12 ME Bench--Testing weight to chest today, 13 weeks out
45x15
95x10
135x6
185x3
225x2
275x1
300x1
335x1 slingshot
add shirt
365x1 3 board
385x1 2 board
405x1 1 board
415x1 chest
425x1 chest----35 # PR

JM Press with football bar on reverse light bands
135x10
185x6
175x8

Rope Extensions
80x12x3

Facepulls
100x12
120x12x2

DONE

underthebar
05-30-2012, 04:00 PM
5/30/12 DE Squat Week 2 Cambered Bar
65x10
115x8
155x6
add light bands around 25# plates
115x2
205x2
add suit bottoms
295x2
8 sets of 345x2

Sumo Pulls in Suit
405x1
455x1
500x1
530x1
545- failed twice, just above the knee....Really need to overload the lock out

Chest Supported Row
135x8
180x6
230x6
250x6

GHR
Bodyweight 1 set max reps,,,got 25

Reverse Hyper
130x15x3

DONE

underthebar
05-31-2012, 07:59 PM
5/31/12 DE Bench
Warm ups till work sets of
135 plus 50 bands plus 40 chain 9 sets of 3

Bench for reps
250x10--Nice PR

Reverse Grip Bench
135x12
185x10
225x10

1 arm DB military
40x12
50x8
60x8
70x8

Tricep Cable Ext Underhand
3 sets of 12

Swiss Bar Pulldown
140x10
160x10
160x10

Done

underthebar
06-01-2012, 06:27 PM
6/1/12 ME Squats Test Day, 12 weeks out
55x10x2
145x6
195x3
235x3
285x1
325x1
add briefs
405x1
465x1
add suit bottoms
505x1
555x1
straps up
605x1
625x1
knee wraps
655x1------FUCK YEAH!!!!! Goal was 625 today, 1 year ago I squatted 500 in contest

No accessories today, had to get back to work. Hit up training with the strongman guys tomorrow.

DONE

underthebar
06-03-2012, 11:32 AM
6/2/12 Strongman Day

500 Tire Flip x3
700 Tire Flip x2
900 Tire Flip x about a dozen attempts,,,,easy pick of the ground, transition is a mofo...New goal

Yoke
350x100 feet
450x100 feet

underthebar
06-08-2012, 11:13 AM
6/4/12
Speed Squats SSB
Warm ups till
360 bar weight plus 140 bands for 8 doubles

Elevated Sumo KB deads plus bands around knees, with 2 count at bottom every rep
55# KB + minis x12
55 KB + monster minis x10
55 KB + light x10

GHR
25

Standing Abs
4 sets of 25

DONE

underthebar
06-08-2012, 11:14 AM
6/6/12 ME Bench
Floor Press
45x12
95x10
135x6
185x3
225x1
275x1
300x1
315x1, with a bump from spotter

Incline DB
90x6
100x6
110x4

Flat Tates
50x10
60x10
70x10

Reverse Pec Deck
4 sets of 12

DONE

underthebar
06-08-2012, 11:18 AM
6/7/12
ME Squat Cambered Bar Double
started with bar and 40 chain and worked up to bar plus 210 chain
All sets plus 210 chain
155x2
add briefs
245x2
335x2
365x2
390x2
415x2
440x2

SSB Narrow Stance to Low Box(13')
225x6
250x6
275x6

GHR
1 set of 40.....NEW PR

Hypers
4 sets of 15

DONE

Training this week was kinda messed up, just added 400 sq ft expansion to the gym. Which meant 4 days straight of 14 hour days.

underthebar
06-12-2012, 09:57 AM
6/11/12 DE Lower Cambered Bar
warmups till work sets of
325 bar weight plus avg bands around quarter 8 sets of 2

ME Deadlift Tester
135x6
225x3
315x2
405x1
495x1
add jack suit--backwards this time
545 sumo--stalled just above knee, unable to lock out
545 conv x1 ---Not sure how in the hell I pulled better conv in a jack suit, but it worked

Leg Curls
4 sets of 12

Single Legged Hypers
4 sets of 15

hanging leg raise
3 sets of 20

Back Extensions
3 sets of 15

DONE

underthebar
06-12-2012, 10:01 AM
6/11/12 Night session

Pin Presses, about 2 board height off chest
135x6
225x3
275x1
300x1
315x1
325x1

Seated Shoulder Press off pins with strongman log
90x6
110x5
130x5
140x3
160x1
180x1

DONE

underthebar
06-13-2012, 07:34 PM
6/13/12 DE Bench... Working in slingshot because elbows are sore as hell
Warmups till work set of
185 plus 40 chain 3x3
185 plus 65 chain 3x6

Reps
315x9 with slingshot

Skull Crushers
70x12
90x10
110x10
120x7

Single Arm Tricep Rope
4 sets of 20

Seated Cable Row
3 sets of 10

Pec Deck
3 sets of 12

Side Crunches with 55# KB 3 sets of 12

Windmills
6,10,12

DONE

underthebar
06-17-2012, 06:45 PM
6/15/12 ME Lower SSB to box
70x10x2
120x8
160x6
add strong bands approx 220 at top
120x6
160x3
210x1
250x1
add briefs
300x1
340x1
370x1
390x miss
add suit bottoms
390x1

Chair Deadlifts 20'' box
135x10 x2
add doubled minis on front of platform
135x6
185x6
225x6
275x3
325x3

GHR
4 sets of 15 wide knees

Seated cable row
4 sets of 10

Single legged hypers
50x10x3---with isolation at bottom, not letting it swing under

Standing Oblique crunches
55x10x3

DONE

underthebar
06-17-2012, 06:48 PM
6/16/12 ME Bench
45x15x2
95x10
135x8
185x6
225x3
275x1
300x1
315x1
325x1--5 pound PR
add shirt all sets to 2 board
375x1
390x1
405x1
420x1
430x1
440x1
455x1---30 pound PR!!!!!!!!!!!

DB Rollbacks on floor
30x12
35x12x2

V-Bar Cable
4 sets of 12

Straight Arm Pressdown
4 sets of 10

DONE

underthebar
06-19-2012, 12:30 PM
6/18/12 DE Lower Week 2 SSB
Warmups
All sets with 145 chain
120x5
160x3
210x2
add briefs
300x2
work sets of 370 for 8 doubles

Suspended Cambered Bar GM
155x3
245x3
335x3
385x3
425x3
475x1

Lying Leg Curls
4 sets of 12

Hanging Leg Raises
4 sets of 15

DONE---Had a few new members coming in to check out the gym and cut me short on time

Evening the strongmen guys were doing car deadlift, so I decided to play with it too.
150x5
350x3
440x3
530x3
620x2

DONE

underthebar
06-21-2012, 06:52 PM
6/20/12 DE Upper
Warmups till
135 plus short minis plus 65 chain for 9 triples

Lockout work, paused reps off 3 board
all set are plus doubled monster minis and 65 of chain
135x3
155x3
185x3

Incline DB
60x12
70x12
100x10

Straight Bar Ext on Cable
4 sets of 12

Wide Grip Lat Pulldown
4 sets of 12

Deadlift off 6 inch blocks ----Messing around with some guys in the gym, working on form and now my back is fried..
485x10
525x3

DONE

underthebar
06-22-2012, 02:45 PM
6/22/12. ME squats, straight bar, free with depth call, hanging mister minis -100 in hole
145*5
235*5
325*3
375*1
415*1
465*1
Add briefs
505*1
555*1
595*1
625*1
650*1
675*1

GHR
BW*12
Mini bands*12*2
Monster mini*12
Mini and monster*6

Reverse hyper
190*12*4

DONE

underthebar
06-24-2012, 08:15 PM
6/24/12 ME Bench
Hanging Strong Bands -175 lockout and -205 on chest
245x10
335x6
425x3
475x1
515x1
525x0
525x1
add slingshot
565x1--40 pound PR

Tried out a friends SDP, fit OK, very comfortable shirt
375 to about 2 board height, easy press
405 to about 1 board height, and totally lost groove....Might be a great shirt, but I didnt care for the groove

DONE

underthebar
06-26-2012, 01:18 PM
6/25/12 DE Squats Week 3 on SSB
average bands 140 at top and hanging minis not sure what they pull off, but it isnt much
70x10
120x8
160x5
210x2
300x2
add briefs
340x2
Work sets 405 for 8 sets of 2

SLDL
135x6
225x6
315x6
405x6
455x3
500x1

Lying Leg Curl
4 sets of 8 single legged

Kneeling cable crunches
4 sets of 25

DONE

underthebar
06-28-2012, 11:30 AM
6/27/12 DE Bench
Warmups till work sets of
155 plus 80 chain 6 sets of 3
155 plus 105 chain 3 sets of 3

Football Bar JM Press with hanging average bands
185x6
225x6
245x6
275x7

Reverse Grip Cable pressdown
4 sets of 12

Seated DB Military
50x10
60x10
70x10

Close Grip Lat Pulldown
4 sets of 10

Reverse Pec Deck
3 sets of 12

DONE

underthebar
06-29-2012, 01:03 PM
6/29/12 ME Squat Day Full gear to box, looking for a max single to use for circa-max percents

55x10x2
145x6
235x3
285x3
325x1
375x1
add briefs
415x1
505x1
add suit bottoms
595xfail----Locked up few inches off box and I forced myself to box and totally lost the groove
625xfail
625xfail
straps up
625xfail----Mother fucker!!!!!!!! Not my day
Took gear off, mentally reset myself
Straps UP
625x1
650x1-This was easy, but after 4 misses I called it here

Single Legged SLDL
100x8
120x8
120x8

Reverse Hyper
200x12x3

Standing Abs on Cable
3 sets of 25

DONE

underthebar
07-03-2012, 11:15 AM
7/1/12 ME Floor Press plus 80 chain on all sets
45x10
135x6
185x3
225x1
245x1
265x1
275x1
slingshot
315x1
325x1

PVC Bar (poor man bamboo bar)
100x15
120x15
150x15

Incline Tates
50x10x3

Tricep Rope
3 sets of 15

Swiss Bar Pull Down
4 sets of 10

DONE

underthebar
07-03-2012, 11:20 AM
7/3/12 DE Squat on Cambered Bar
Warmups till
325 plus 105 chain for 10 doubles --No rest, ran 2 man crews today

Rackpull from #10---AKA a horrible position, right at the knee cap
135x6
245x3
335x1
445x1
495x1
535x1
585x1
625x1
attempted 675,,,not today

GHR
3 sets of 15 BW

Reverse Hyper
160x12
250x12
350x12x2

DONE

Butcher
07-03-2012, 05:59 PM
Good luck at the Pro-Am. I will be there on amateur day in the 198s, see you there!

underthebar
07-05-2012, 01:10 PM
Good luck at the Pro-Am. I will be there on amateur day in the 198s, see you there!

Sounds good, we have 5 guys from Under the Bar all on amateur day, keep training hard, 7 weeks to go

underthebar
07-05-2012, 01:14 PM
7/4/12 RE Bench---Several guys including myself been fighting tendinitis in elbows, so we went with some reps today in place of speed

45x15x2
95x10
135x10
185x10
225x10
250x10
275x5

Strongman Log Clean and Press
90x6
140x6
180x6

DB Rollbacks
30x10
35x10
40x10
50x3

Single tricep Rope
3 sets of 15

Reverse Pec Deck
3 sets of 12

Straight Arm Pressdown
3 sets of 10

DONE

underthebar
07-06-2012, 12:39 PM
7/6/12 Week 1 Circa Max
55x10
145x8
145x2 plus 70 bands
235x2 plus bands
add briefs
285x2 plus 320 bands
add suit bottoms
325x2 plus 320 bands
straps up
355x2 plus 320 bands 3 sets of with this set up

SLDL
135x10
225x10
275x10

Conventional Raw DL
565x1----Totally unplanned, giving my partner shit for missing it told him I would get it for him,,,,40 pounds PR

Hip Thrust
135x10
225x10
315x10

Avg Band GM
15-15-15

DONE

underthebar
07-08-2012, 12:30 PM
7/8/12 ME Bench
Hanging Light bands, 60 off top and 80 off chest
135x10
225x10
275x5
315x1
350x1
375x1
405x1
add slingshot
425x1
450x1
475x1
500xmiss

Close Grips
135x12
185x12
225x12

V-Bar Pressdown
3 sets of 15

Chest Supported Row
3 sets of 10

Wide Grip Swiss Bar Pulldown
3 sets of 10

1 Arm DB Military
35x10
40x10
50x10
60x10

DONE

underthebar
07-10-2012, 08:15 PM
7/10/12 DE Squats Cambered Bar
warmups till
345 plus 105 chain for 8 doubles

Conventional pulls off 5 inch blocks
135x6
225x2
315x2
405x2
455x2
495x2
545x2
575x1

Back Extensions
4 sets of 15

Hanging Leg raises
4 sets of 15

Lying Leg Curls
3 sets of 12

DONE

underthebar
07-12-2012, 05:56 AM
7/11/12 Extra Work

500 meter row in 1:49

Decline Situps
4 sets of 20

Reverse Hyper
150x12x4

Kneeling Cable Abs Heavy
3 sets of 25

Sled
150 pounds for 1200 feet

DONE

underthebar
07-13-2012, 08:29 PM
7/12/12 DE Bench

warmups till
135 plus short monster minis 9 sets of 3

Triceps Death ( 5 reps of each, chest, then 1 thru 4 board)
185, 185, 135

Rope Pressdown
3 sets of 12

Facepulls
4 sets of 12

Swiss Bar Pulldown
4 sets of 10

Shouler Mobility Work

Rumble Roller

DONE

underthebar
07-13-2012, 08:33 PM
7/13/12 Week 2 Circa Max
55x10x2
105x6
145x6
add light bands
145x5
235x5
add briefs
avg and light bands
235x2
285x2
325x2
add suit bottoms
strong and light bands 320 at top
325x2
straps up now
375x2
375x2
390x2 710 at top

Reverse Hyper
400x15
400x15
600x12
600x12

Heavy Ab Work

DONE

underthebar
07-15-2012, 05:30 PM
7/15/12 ME Bench Day
45x10x2
95x10
135x6
185x3
225x3
3 board work
225x3
275x2
300x1
315x1
add shirt--Brand new Super katana, 1st day in it
365x3 3 board
375x2 2 board
375x1 1 board
375x1 chest
385x1 chest
395x1 chest

Football Bar Bench
225x8
245x8
245x8

Single Arm Tricep Rope
3 sets 12

Reverse Pec Deck
3 sets of 12

Seated Cable Row
3 sets of 12

1 arm DB Military
50x10
60x10
60x10

DONE

underthebar
07-17-2012, 07:50 PM
7/17/12 Speed Squats

SSB
70x10
160x5
250x5
add briefs
320x2
add light bands
320x2x8 with 15 sec rest

Raw Conventional Pulls
135x6
225x3
315x1
405x1
495x1
545x1
585x1---20 pound PR

1 Leg SLDL with DBs
50x8
60x8
60x8

Hanging Knee Raise Weighted
20x10
30x10
40x10

Back Extensions
3 sets of 10

Reverse Hyper
180x20x3

DONE

underthebar
07-19-2012, 11:47 AM
7/19/12 DE Upper

Speed Bench
45x10x2
95x6x2
135x3x2
135 plus 40 chain 3x3
135 plus 65 chain 3x3
135 plus 90 chain 3x6

Incline DB
80x10
90x8
100x8
110x6
120x5

Reverse Grip Cable Pressdown
4 sets of 15

Wide Grip Lat Pulldown
3 sets of 10

1 arm DB Row
130x10x2

DONE

underthebar
07-20-2012, 12:38 PM
7/20/12 Week 3 Circa-max Squats

55x10
145x6
195x6
add briefs
add avg bands 140
235x2
285x2
rest of the sets are strong and light bands, 320 at top
325x1
355x1
390x1
425x2
425x2

SLDL
225x10x3

Decline Sit-Ups
3 sets of 20

Leg Press Wide Stance
200x12x3

Leg Press Dynamic Calf raises
200x12x3

Reverse Hyper
280x12x3

DONE

underthebar
07-20-2012, 05:57 PM
7/20/12 evening session

Foam roll for 10 min

Sled drags
180x100 feet 6 trips
225x100 feet 3 trips

Brawler sprints
425x100 feet 2 trips

Done

underthebar
07-22-2012, 03:05 PM
7/22/12 ME Bench

45x10x2
95x10
135x8
185x5
225x2
275x1
305x1
330x1---5# PR

add shirt and 4 board
405x1
455x1
475x1
475x1
To chest working on technique
375 for 5 singles

DB Rollbacks on floor
30x10
35x10
40x10

Reverse Pec Deck
3 sets of 12

Swiss Bar Lat Pulldowns
3 sets of 10

DONE

underthebar
07-25-2012, 06:35 AM
7/24/12
DE Squats on SSB
70x10x2
160x10
add 80 chain
160x5
210x2
250x2
add briefs
320x2
390 plus 80 chain for 4 doubles
390 plus 120 chain for 4 doubles

Reverse Avg Band Pulls ( minus 125 on floor, band totally off for top 4 inches)
245x5
335x2
425x1
515x1
565x1
605x1

Lying Leg Curls
3 sets of 10

Avg Band GM
15-15-15

Standing Cable Crunches
3 sets of 20

Foam Roll

DONE

underthebar
07-26-2012, 11:55 AM
7/26/12

Shoulder mobility and soft tissue work for 15 min

DE Bench
45x10x2
95x10x2
135x5
165x5
add 80 chain
9 sets of 3 rotating grips

Bench reps
185x25

Seated DB Military
50x12x2

Lever Row
3 sets of 10

Reverse Pec Deck
3 sets of 10

Standing Abs
3 sets of 25

underthebar
07-28-2012, 06:57 AM
7/27/12 ME Squat Straight Bar/Straight Weight to box

55x10
105x10
145x10
195x5
235x5
285x2
add briefs
325x2
355x2
390x2
425x2
455x1
490x1
520x1

Free Squat
475x1

Good Mornings
145x10
195x10
235x10

Reverse Hyper
290x12
400x12
580x12
580x12

GHD Situps
2 sets of 15

Hanging Leg Raises
3 sets of 15

DONE

underthebar
07-30-2012, 05:18 PM
7/29/12 ME Bench
45x10x2
95x10
135x10
185x6
225x3
275x1
315x1
Shirt work to 2 board
365x1
405x1
440x1
460x0
Shirt work to chest
380x1x5

Overhead DB Extensions
35x10x3

1 arm tricep rope
4 sets of 12

Swiss Bar Lat Pulldown
3 sets of 10

DONE

underthebar
07-30-2012, 05:21 PM
7/30/12 DE Squats SSB bar
70x10
120x10
160x5
add 40 of chain up till 120
160x2 each 40 jump
145 chain on all sets in briefs
250x2
300x2
390x2 for 8 sets

1 legged SLDL with DB's
50x8
60x8
60x8

Leg Extensions
3 sets of 20

Kneeling Cable Crunches
2 sets of 30

DONE

underthebar
08-02-2012, 12:04 PM
8/2/12 Light DE Bench--My elbows have been killing me, so kept the bench lighter today
45x25x2
95x15
add short minis
95x3x3
115x3x3
115x3x3

Football Bar JM on reverse lights
135x10
155x10
175x10x2

Flat Tates
40x12x3

Seated DB Military
80x10
90x8

Straight Arm Pressdown
3 sets of 12

Reverse Pec Deck
3 sets of 12

DONE

underthebar
08-05-2012, 09:54 AM
8/4/12 ME Squats and Pulls--- 3 Weeks out
55x10x2
105x5
145x5
235x3
285x1
325x1
add briefs
375x1
415x1
465x1
add suit bottoms
525x1
575x1
straps up
660x1--trouble getting to depth
660x1--jumped up call
685x1
705x1

Raw Conventional Pulls
135x5
225x3
315x1
405x1
455x1
500x1
545x2--Planned opener

DONE

underthebar
08-07-2012, 05:52 AM
8/6/12 ME Bench
45x20x2
95x15
135x10
185x6
225x3
275x1
300x1
315x1
335x1--5#PR
345x1--15#PR
350x1--20#PR-----FUCK YEAH!!!!!!!!!!! Had planned to do shirt work today, but my raw felt so strong I just ran with it.
225x19

V-Bar Pressdown
4 sets of 15

Seated Row
4 sets of 12

Pec Deck
4 sets of 12

DONE

underthebar
08-16-2012, 10:25 AM
8/15/12 ME Bench dialing in for meet

45x20x2
135x10
225x2
275x1
add shirt
350x1 2 board
385x1--planned opener
405x1--touched to high and had little rough press
405x1--planned 2nd, much smoother than previous

Straight Bar Pressdown
3 sets of 12

Rev Pec Deck
3 sets of 12

Lat Pull Down
3 sets of 12

DONE

underthebar
08-20-2012, 08:06 AM
8/17/12 ME Squat 8 days out
55x12
105x10
145x6
195x3
235x3
285x1
325x1
add briefs
375x1
415x1
465x1
525x1 with knee wraps----1st time I been able to wrap since knee injury 7 weeks ago

Lying Leg Curls
3 sets of 15

Reverse Hyper
3 sets of 15

DONE

underthebar
08-20-2012, 08:08 AM
8/19/12 ME Bench 6 days out

Light Floor Press
45x10
95x10
135x5
185x5
225x3
275x2
315x1
315x1
315x1

DB Military
50x12
60x12
70x12

T-bar Row
3 sets of 12

1 arm DB row
2 sets of 10

V-bar Pressdown
3 sets of 12

Pec Deck
3 sets of 12

Last Pulldown
3 sets of 12

DONE

underthebar
08-20-2012, 06:50 PM
8/20/12

180 pound sled for 1000 feet

5 days till the Pro/Am

underthebar
08-23-2012, 06:36 AM
8/22/12

Foam Roll for 10 min

Bench Press
95x15x4

Straight Bar Pressdown
2 sets of 20

Lat Pull Down
2 sets of 20

Reverse pec Deck
2 sets of 20

Lying Leg Curls
2 sets of 20

T-Bar Row
2 sets of 20

DB Military
25x20x2

Reverse Hyper
100x15x3

Tons of Shoulder Mobility Work

1 hour deep tissue massage

DONE--------Feeling strong and prepared to step back on the platform Saturday!!!!!

underthebar
08-27-2012, 07:09 AM
Meet recap
Our crew headed down Friday morning for weigh ins. Arrived at the sweatt shop about 11am, I weighed in 234.4 fully dressed. Sure I could have cut to 220, but it just was not worth it in my eyes. Everyone got their rack heights figured out and we headed to bob evans to smash food. Got an early check in at the hotel and relaxed for about an hour. Went shopping with my girls for a few hours then meet our entire crew for dinner at Outback steakhouse, 60 bucks later I was fueled up... Headed back to the hotel and hit the pool for a few hours just relaxing, In bed about 10pm, actually slept great!!
Meet day
Up at 640, meet our crew downstairs for breakfast buffet at 7, had rules meeting at 8. Flights get posted and of course I am in the 4th flight, its gonna be hours before I squat. Having 4 other guys from my gym kept us busy keeping everyone on track. By the end of the 2nd flight everyone is talking about how strict the judging is today and its been a mirage of red lights..FUCK ME is the only thought in my head right now. Grab some earphones and go into my own world for a bit.
Squat warmups went like this..
Foam rolling
barx10
145x5
235x3
325x1
briefs on
415x1
450x1
suit bottoms on
505x1
straps up
605x1
I am 4th in the flights and the first 3 guys bomb, this messes with my head a bit.
Opener 680- total smoke show
2nd 710- my decent started out of groove, then I sat back hard and got down, 3 whites
3rd 730- perfect setup, felt good going down, came up slow but 3 whites
Not only in the meet, but 3 for 3 with a 230 pound meet PR
Got some lunch and helped my guys get warmed up for the bench
Bench warmups looked like this
foam rolled
bunch of band work
45x15
135x8
185x3
225x1
275x1
shirt
335x1 2 board
feeling good, bench training has went well considering I had to go into a new shirt 7 weeks out
opener 385 EASY
2nd 410 smooth and 5 pound PR
3rd 430 little rough press but locked out with 3 whites
Now I am 6 for 6 and feeling on top of the world, On to the deadlifts
I have had NO luck pulling in a suit, so my pulls are all gonna be raw.
Warmups went like this
tons of foam rolling
135x5
225x3
315x1
405x1- felt heavier than it should,,,back is pretty sore from squats
495x1- kinda slow
With all the bomb outs there are only 7 lifters left in the 4th flight, so this is gonna fly and there will be no time for rest
opener 545--Super easy
2nd 580-- smooth
3rd 600--kinda a grinder, but 3 whites and my first 600

So at the end I went 9 for 9, ended with 1760 total which is a 395 meet PR from 14 months ago. 1760 was good enough for 1st place in the 242 Open multiply

This was a hoooge meet for me, now its time to get bigger and stronger and we will see ya at the Ironman in March!!!!!


http://www.youtube.com/watch?v=B0AD5RklI0c&feature=plcp