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EandO
02-09-2013, 08:30 PM
I am 16 weeks out from APF Senior Nationals and will be starting my training cycle next week. Looking forward to getting back at it.

Saturday, February 9, 2013

Warm Up: Foam Roll, Ham/Quad/Groin/Hips, Indian Clubs, DB Front/Lateral Raises, Cuff Rotations, Mini Band Back Work

Bench
Bar
135
185
Added 3 Brd
225 x 3
275 x 3
315 x 3
345 x 3
365 x 3
385 x 3
Added Sling Shot
405 x 3
435 x 3
455 x 3

Single Arm DB Flat Press

SS KB Skull Crushers w/ Mini Band Pullaparts

CSRs

EandO
02-10-2013, 11:09 AM
Sunday, February 10, 2013

Warm Up: PVC Roll, Foam Roll, Ham/Quad, Indian Clubs, 45 Degree Hypers, Cuff Rotations

Raw Speed Box Squats
Bar x 10
145 x 5
195 x 5
235 x 2
285 x 2 x 6 sets
305 x 2 x 3 sets
325 x 2 x 3 sets

Kept the rest time to around 45 seconds between sets

Reverse Hypers

DB SL Deads

Blue Band Standing Abs

BB Shrugs

EandO
02-13-2013, 06:53 AM
Tuesday, February 12, 2013

Upper Acc

Warm Up & Secondary: DB Flys, DB Flat, Tri Pushdowns, Cuff Rotations, DB Hammer Curls

Speed Bench
185 x 3 x 3 sets - close grip
185 x 3 x 3 sets - medium grip
185 x 3 x 3 sets - comp grip

DB SOHP
70s x 10
80s x 10
90s x 10

Stepmill

Brian Hopper
02-13-2013, 08:16 PM
What's up Danny, good to see your starting a log here! How's training?

EandO
02-14-2013, 07:50 PM
What's going on Brian. How have you been? Training is going well. Just about to start my training cycle for seniors.

Thursday, February 14, 2013

Warm Up: Ham/Quad, 45 Degree Hypers, Cuff Rotations, Foam Roll, Lax Ball

Raw Cam Bar Box Squats (counting bar as 45lbs)
Bar
135
225
315
405
455
505
525
545 x 1 (50lb PR)

Wide Grip Pulldowns

Decline Sit-ups w/ 45lb Plate

Band Pull Throughs

Brian Hopper
02-14-2013, 11:31 PM
Doing good, just getting ready for the raw unity meet next weekend. Where are they hosting seniors?

Brian Hopper
02-14-2013, 11:32 PM
Good job on that box squat PR, 50lbs is huge!

EandO
02-15-2013, 10:58 AM
Seniors are being held in Baton Rouge this year. Thanks on the PR. It's been a while since I've worked up with this bar so that's why there was a big jump. Nonetheless it's a PR though.

Brian Hopper
02-15-2013, 03:09 PM
Your right, a PR is a PR. I'm at the point where I'll take anything. I normally aim for small PR's, usually 5-10lbs.

EandO
02-16-2013, 12:05 PM
Saturday, February 16, 2013

Warm Up: Indian Clubs, Foam Roll, Ham/Quad, DB Front/Lateral Raises, Cuff Rotations, Band Pushdowns, Hips/Groin

Raw Bench
Bar
135
185
225
275
295
315
335
345 x 3

JM Press w/ SSB

KB SOHP

SS CSRs w/ Band Pushdowns

EandO
02-17-2013, 10:27 AM
Sunday, February 17, 2013

Warm Up: Foam Roll, Ham/Quad/Groin, Cuff Rotations, 45 Degree Hypers

Box Squats w/ Suit Bottoms
Bar
145
235
325
415
465
505 x 2 x 5 sets

Band Standing Abs

45 Degree Hypers

Band Pull Throughs

EandO
02-24-2013, 02:43 PM
Sunday, February 24, 2013

Warm Up: Foam Roll, Ham/Quad, Indian Clubs, Band Cuff Rotations, 45 Degree Hypers

Box Squats w/ Suit Bottoms
Bar
145
235
325
415
465
505 x 2 x 2 sets
555 x 2 x 2 sets

45 Degree Hypers

CSRs

Band Leg Curls

This was my only training day this week due to some work traveling and me just feeling like complete shit. I also went up to watch and handoff to Carson at the Florida States yesterday. He had an awesome day and will be joining me at nationals in June.

EandO
02-27-2013, 08:23 PM
Monday, February 25, 2013

Cardio Night

Treadmill
4.5 for 2min
5.5 for 2min
6.5 for 1 min

I did 6 rounds of the above

Rowing / Body Weight
SS 200 meters w/ 40 Lunges
SS 200 meters w/ 40 Pushups
SS 200 meters w/ 40 Crunches

I did 6 rounds of the above

My wife recently started a class that I have done before for the hell of it that is basically HIIT mixed with some body weight training. I am always up for a challenge so I did the class with her.

EandO
02-28-2013, 10:01 PM
Thursday, February 28, 2013

Warm Up: Ham/Quad, 45 Degree Hypers, Cuff Rotations

Raw SSB Box Squats (counting bar as 45lbs)
Bar
135
225
315
405
465 - 10lb PR (I think... Been a while since I've taken a heavy single with this bar)

I was planning on taking another one because my form broke down some on my last rep but I decided to call it instead.

DB SL Deads

BB Shrugs

Prowler Sprints

45 Degree Hypers

EandO
03-02-2013, 09:56 AM
Saturday, March 2, 2013

Warm Up: Foam Roll, Ham/Hips/Groin, Indian Clubs, Band Pushdowns, CSRs, DB Front/Lateral Raises, Cuff Rotations

Bench
Bar
135
185
225
275
315
Put on my Shirt - 3 Brd
365 x 2
405 x 2
455 x 2
495 x 2
545 x 2
585 x 2

Dead Press from the Bottom
225 x 5 x 3 sets

SS Plate Raises w/ Band Pushdowns

Reverse Hyper Shrugs

This was my first session back in my shirt since southern states in October. Everything felt nice and smooth. I also didn't have any lagging issues with my right side so I'm happy with the outcome. Looking forward to seeing how my bench progresses through this cycle.

Brian Hopper
03-02-2013, 12:47 PM
What are your goals for seniors?

EandO
03-06-2013, 06:58 PM
What are your goals for seniors?

My first goal, which is the same in every meet is to hit all my openers. In regards to specific numbers, I am aiming for the following:

Squat: 855+ (depending on how I'm feeling I may push closer to 900)
Bench: with the rehab I did recently and the prehab I'm going to do leading into the meet
I'd be happy with 575-600. Anything less will be disappointing.
Dead: 705 is the goal here

Ultimately, a PR is good and shows improvement, but the lb goals are what I shoot for.

EandO
03-06-2013, 06:59 PM
Monday, March 4, 2013

Cardio Night

Treadmill
4.5mph for 3min
6.5mph for 1min
5.5mph for 1min

Repeat for 6 rounds

Rowing / Body Weight
SS Row 400m w/ 50 Crunches
SS Row 400m w/ 50 Wall Squats
SS Row 400m w/ 50 Pushups

Repeat for 3 rounds

EandO
03-07-2013, 09:28 PM
Thursday, March 7, 2013

Warm Up: Foam Roll, Ham/Quad, CSRs

Deadlift off 2in Box
135
225
315
405
455
495
545
565 x 1
585 x 0

SSB GMs

Reverse Hyper Shrugs SS w/ Wrist Roller

Decline Sit-ups Holding 45lb Plate

Pulling off a box is one of my worst lifts but tonight was probably a PR, just not sure exactly how much. I've tripled 500 before but I don't think I've pulled over 545x1 at the most

EandO
03-10-2013, 10:46 PM
Saturday, March 9, 2013

Warm Up: Foam Roll, Ham/Quad/Hips/Groin, CSRs, Indian Clubs, DB Front/Lateral Raises, Cuff Rotations

Bench
Bar
135
185
225 x 3 (started a 3 second pause at the bottom)
255 x 3
275 x 3
Shirt Work - Reverse Gray Band 3 Board
425 x 3
515 x 3
565 x 3
605 x 3

DB Front Raises

Reverse Hyper Shrugs

Close Grip Palms Facing Pulldowns


Sunday, March 10, 2013

Warm Up: Foam Roll, Lax Ball, Ham/Quad, Cuff Rotations, Indian Clubs, 45 Degree Hypers

Box Squat w/ Suit Bottoms
Bar + 2 chains per side
145 + 3 chains per side
235 + 4 chains per side (stayed at 4 chains for remaining sets)
325
375
405 x 2 x 4 sets
415 x 1

CSRs

Blue Band Standing Abs

DB Stiff Leg

Reverse Hypers

Mini Band Bad Girls

Drag Sled Forward and Backward

EandO
03-12-2013, 07:34 PM
Tuesday, March 12, 2013

Cardio Night

Treadmill: 1min at 4.5mph / 1min at 5.5mph
Rowing: 2min all out
Body Weight: 30sec crunches / 30sec push-ups / 1min squats

9 rounds of the above

EandO
03-14-2013, 09:17 PM
Thursday, March 14, 2013

Warm Up: Ham/Quad, 45 Degree Hypers, Cuff Rotations, Lax Ball, Foam Roll

Raw Cam Bar Box Squat (counting bar as 45lb)
Bar
135
225
315
405
455
475
495
515 x 1

Straight Bar GMs: 5 x 5

Mini Band Bad Girls

I shut it down after that. I felt off tonight.

EandO
03-17-2013, 08:58 PM
Saturday, March 16, 2013

Warm Up: Ham/Quad/Hips/Groin, Cuff Rotations, DB Front/Lateral Raises, Foam Roll, Band Pusndowns, CSRs

Bench
Bar
135
185
225
275
315
SHIRT 3 Brd
405
455
495
545
585 x 1
605 x 0 missed with my right arm lockout
RAW 3 Brd
365
395
405
425 x 1

DB Flat

Band Pushdowns

CSRs

Reverse Hyper Shrugs

I wasn't overly thrilled with this session. I was hoping to get higher into the 600s.

EandO
03-19-2013, 07:43 PM
Tuesday, March 19, 2013

Warm Up: Mini Band Pullaparts, DB Flys, Cuff Rotations

OHP
8 x 3

DB Flat
4 x 15

Dips
4 x 25

DB Curls
3 x 15

EandO
03-21-2013, 09:16 PM
Thursday, March 21, 2013

Warm Up: Ham/Quad, 45 Degree Hypers, Foam Roll

Cam Bar GMs (counting bar as 45lbs)
Bar x 10
135 x 5
225 x 5
275 x 5
315 x 5
345 x 5
365 x 5

Neck Harness

Dimmel Deads: 3 x 25 ss w/ Reverse Hyper Shrugs

CSRs

Good Girls / Bad Girls

Prowler Sprints

EandO
03-23-2013, 09:41 AM
Saturday, March 23, 2013

Warm Up: Foam Roll, Ham/Quad, Indian Clubs, Front/Lateral Raises, Cuff Rotations, Band Pushdowns, Band Pullaparts

Bench
Bar
135
185
225
275
315
335
Put on Shirt - Reverse Gray Band 3 Board
405 x 2
495 x 2
545 x 2
585 x 2
615 x 2

Band Pushdowns

DB SOHP

Band Face Pulls

Band Pullaparts

EandO
03-24-2013, 05:09 PM
Sunday, March 24, 2013

Warm Up: Foam Roll, Ham/Quad, DB Front/Lateral Raises, Cuff Rotations, 45 Degree Hypers

Sled Drag: traded off with Charlie on these. I don't think either of us counted but I was nice and greasy when we stopped. It was nice and humid this morning.

Speed Pulls w/suit
135
225
315
365
405 x 6 sets x 2 (straps down)
405 x 2 sets x 2 (straps up)

Decline Sit-ups

Wide Grip Pulldowns

This was my first session in my new velocity Deadlift suit. I think I've found my setup and groove so now I will be hammering away at it. Liking it so far.

EandO
03-28-2013, 09:13 PM
Thursday, March 28, 2013

Warm Up: Ham/Quad, Foam Roll, 45 Degree Hypers, Indian Clubs, Cuff Rotations

Free Squat
I started in briefs
Bar
145
255
345
Put on my suit - straps down
455
545
635
700
725 x 1

I called it here. I started to wobble a bit in the hole so once my form started to break down I figured there is no need to go up for the hell of it. This was my first time in briefs and a suit since the meet in October. I also used a loose strap for my last two sets.

Deadlift - put on my suit - straps down
315
405
455

Called it.

Compared to Sundays session, tonight's pulls looked like shit. I've got to review the video from last session and look at my foot placement. I was having trouble sitting back and getting into a good position.

EandO
04-04-2013, 09:36 PM
Thursday, April 4, 2013

Warm Up: Ham/Quad, Foam Roll, Lax Ball, 45 Degree Hypers

Reverse Band Deadlift (pulled in my suit, straps down)
245
445
535
585
625
645
675
695 x 1

I was planning on taking 705 for my next and last set but I stopped early. Looking back I should have made it an even 700, which is what I typically do.

SS Decline Sit-ups w/ Band Leg Curls

SSB Seated GMs

Tonight I learned with the suit I am getting more pop off the floor so I need to exaggerate my hips and finish hard so the bar doesn't stall out when the pop wears off. Overall a decent night considering this is my first session in a week after taking off this weekend for the Fay wedding and my back still being slightly jacked up from the hotel beds.

EandO
04-06-2013, 10:46 AM
Saturday, April 6, 2013

Warm Up: Foam Roll, Ham/Quad, DB Front/Lateral Raises, Cuff Rotations, 45 Degree Hypers, Overhead Tri Ext

Bench
Bar
135
185
225
270
310
Put on my Shirt
3 Brd 365 x 2
2 Brd from here on out
405
455
495
545
565 x 1

DB Flat

Band Pushdowns

Plate Raises

EandO
04-07-2013, 01:53 PM
Sunday, April 7, 2013

Warm Up: Foam Roll, Ham/Quad, Front/Lateral Raises, Cuff Rotations, Lax Ball, 45 Degree Hypers, CSRs

Speed Box Squats w/ Briefs
Bar + Blue Band
Bar + Blue and Green Band (stayed on throughout)
105 x 2
145 + Orange Band (over plate) x 2 (orange stayed on throughout)
160 x 2 x 3 sets
200 x 2 x 2 sets
235 x 1
285 x 1

CSRs

45 Degree Hypers

Band Leg Curls: R/L/Both

EandO
04-11-2013, 08:35 PM
Thursday, April 11, 2013

Warm Up: Ham/Quad, Foam Roll, DB Front Raises, Cuff Rotations, 45 Degree Hypers

SSB GMs
Bar x 10
135 x 10
225 x 10

Zercher Box Squats
Bar
145
235
285
305
325
345 x 3

Landmines

Decline Sit-ups

Band Leg Curls

CSRs

45 Degree Hypers

First time ever doing Zerchers. Aside from the harness tearing into my stomach, I liked the lift. The finish was similar to finishing a Deadlift so that'll help a good deal there.

EandO
04-18-2013, 08:41 AM
Wednesday, April 17, 2013

1/4 mile walk

When I got to the gym I got sucked into playing a game of 3 on 3 half court basketball so I started with that

Warm Up:

Rope Pushdowns 3x25
Cuff Rotations 4 Ways 2x10 each way
Front Raises 2x10 each arm
Lateral Raises 2x10 each arm

Speed Bench: 10x2

DB Incline: 4x10

1/4 mile walk

EandO
04-19-2013, 08:27 AM
Thursday, April 18, 2013

Warm Up: Foam Roll, Hips/Hams/Quads, Indian Clubs, 45 Degree Hypers

Box Deadlifts w/ Suit
245
335
425
515
605
655 x 1
700 x 0

The weight was moving fine and in my mind I knew I had it but my grip on my underhand gave and that was that.

Decline Situps

45 Degree Hypers

That was it for tonight. I start circa max on Sunday so not to much extra work for the next couple of weeks.

EandO
04-22-2013, 07:23 AM
Sunday, April 21, 2013

Warm Up: Foam Roll, Ham/Quad, Lax Ball, Cuff Rotations, 45 Degree Hypers

Week 1 - Circa Max Squat
Bar + Blue Band (Band Stayed on Throughout)
155 + 1 Chain per Side
245 + 2 Chains per Side
335 + 3 Chains per Side (3 Chains Stayed on Throughout)
Work Sets
405 x 2
430 x 2 x 3 sets
445 x 1 - added loose strap

Band Leg Curls

Band Standing Abs

45 Degree Hypers

EandO
04-23-2013, 02:04 PM
Monday, April 22, 2013

Cardio Day - Orange Theory Fitness w/ The Wife

Treadmill Intervals: 30min

Rowing Intervals: 20min

Abs and Stretching: 10min

www.myperformancepack.com (coming soon)

EandO
04-26-2013, 08:00 AM
Thursday, April 25, 2013

Warm Up: Foam Roll, Lax Ball, Ham/Quad, Front/Lateral Raises, Cuff Rotations, Foam Roll Again

Front Squats
Bar
145
235
325 x 2 sets x 3

Pulldowns

Standing Band Abs SS w/ Wrist Roller

KB Swings

Kept it nice and light/easy tonight in order to stay fresh for Circa Max week 2 on Sunday.

EandO
04-27-2013, 07:20 PM
Saturday, April 27, 2013

Warm Up: Foam Roll, Ham/Quad, Lax Ball, DB Front/Lateral, Cuff Rotations, Tri Stretch

Bench
Bar
135
185
225
275
Put On Shirt
365 3 Brd
405 2 Brd
455 1 Brd
495 1 Brd
565 1 Brd x 1 - 10lb PR

Flat DB

Band Pushdowns

EandO
04-28-2013, 01:25 PM
Sunday, April 28, 2013

Warm Up: Foam Roll, Ham/Quad, Indian Clubs, Lax Ball, 45 Degree Hypers, Mini Band, Foam Roll

Week 2 Circa Max Squat
Bar + Blue Band + 40lbs of Chain (Blue Band Stayed on Throughout)
155 + 80lbs of Chain
245 + 120lbs of Chain (Chain Weight Stayed at 120lbs Throughout)
335
385
Work Sets
425 x 2
445 x 2 x 3 sets (Added Loose Strap on the 3rd Set)
475 x 1
515 x 1

CSRs

45 Degree Hypers

Decline Situps

EandO
04-29-2013, 10:20 PM
Monday, April 29, 2013

Stationary Bike: 15min

Speed Bench

Close Grip Bench

Single Arm Pushdowns

DB Hammer Curls

Wrist Rotations

DB Static Holds

www.myperformancepack.com
"Don't Train Without It"

Brian Hopper
04-30-2013, 06:57 AM
Training is looking good, how you feeling? You ready for Seniors?

EandO
05-02-2013, 07:49 PM
Thanks Brian. I am feeling good, body is holding up well. A couple more weeks of lifting then I will bring it into openers, warmups, and deload.

EandO
05-02-2013, 07:50 PM
Thursday, May 2, 2013

De-Load-ish Day

Warm Up

Cam Bar GMs

Speed Pulls

45 Degree Hypers

Mini Band Bad Girls

www.myperformancepack.com
health and fitness club - supplement sample pack

EandO
05-04-2013, 09:31 AM
Saturday, May 4, 2013

Warm Up: Foam Roll, Ham/Quad, Front/Lateral Raises, Cuff Rotations, Tri Ext

Reverse Band Bench - Triples
135
225
275
315
365
405

Slingshot Bench
225
275
315
365
405
455

SOHP

Reverse Hyper Shrugs

Band Pushdowns

www.myperformancepack.com
supplement sample pack
health and fitness discount club

EandO
05-06-2013, 08:45 AM
Sunday, May 5, 2013

Warm Up: Foam Roll, Ham/Quad, Lax Ball, 45 Degree Hypers, Indian Clubs

Week 3 Circa Max Squat
Bar + Blue Band (Band Stayed on Throughout)
155 + 40lb of Chains
245 + 80lbs of Chains
335 + 120lbs of Chains (Chain Weight Remained the Same Throughout)
385
Work Sets
400 x 6 sets x 2

3 rounds of the follow:

KB Swings

45 Degree Hypers

Decline Situps

www.myperformancepack.com

EandO
05-06-2013, 07:27 PM
Monday, May 6, 2013

Cardio Day

Treadmill Intervals: 15min

Rowing Intervals: 15min

Treadmill Intervals: 10min

Rowing Intervals: 10min

Abs

Stretch

www.myperformancepack.com
supplement samples
health/fitness discount club

EandO
05-13-2013, 08:07 AM
Thursday, May 9, 2013

www.myperformancepack.com

Warm Up: Foam Roll, Lax Ball, Ham/Quad, 45 Degree Hypers, Indian Clubs

Raw Cam Bar Box Squat (Counting Bar as 45lbs)
Bar
135
225
275
315
365
405 x 3

Cam Bar GMs: 225 x 3 sets x 10

45 Degree Hypers

CSRs


Saturday, May 11, 2013

Warm Up: Foam Roll, Lax Ball, Cuff Rotations, Indian Clubs, Band Pushdowns, CSRs

Bench
Bar
135
185
225
275
Put on Shirt
3brd 365
2brd 405
1brd 455
Chest 495 x 1 (was supposed to be a double)

I shut it down after this. I had no arch and my lower back was bothering me the entire time. No need to push it with openers coming next week.

Foam Roll

Band Pushdowns

CSRs

Band Face Pulls

Foam Roll

EandO
05-17-2013, 01:54 PM
Thursday, May 16, 2013

Warm Up: Foam Roll, Ham/Quad/Hips/Groin, 45 Degree Hypers, Lax Ball Roll, Indian Clubs, DB Front/Lateral Raises, Cuff Rotations

Squat - Nationals Openers
I started in my Briefs
Bar
145
235
325
Added Suit
415
505
595
685 - added loose strap
750 x 1 x 3 sets - Opener

Deadlift
I started in my suit, straps down
315
425
515
600 x 3 - Opener

I felt like the weight moved easy for me on the squats. I was just a bit shakey during certain points, but nothing serious. I usually have this happen after I finished a band/chain cycle. The triple on the pull was ok, the third rep moved slower than the first two, but I am still happy with it.

www.myperformancepack.com
Southside Barbell Florida

EandO
05-21-2013, 06:07 AM
Saturday, May 18, 2013

Warm Up: Foam Roll, Indian Clubs, Lax Ball, DB Front/Lateral Raises, Cuff Rotations, Band Pushdowns, Mini Band Pullaparts, CSRs

Bench - National Openers
Bar
135
185
225
275
Put On Shirt
3 Brd 365
2 Brd 405
1 Brd 455
Chest 500 x 1 x 2 or 3 sets - Opener

CSRs

Band Pushdowns

Reverse Hyper Shrugs


Sunday, May 19, 2013

Warm Up: Foam Roll, Lax Ball Roll, 45 Degree Hypers, Ham/Quad, Indian Clubs, Cuff Rotations

Box Squat w/Suit Bottoms - Buffalo Bar
Bar
145
235
285
325 x 2 x 8 sets

Decline Situps

CSRs

45 Degree Hypers

Foam Roll


www.myperformancepack.com
My Performance Pack
Health/Fitness Club
Supplement Sample Pack

EandO
05-24-2013, 06:47 AM
Thursday, May 23, 2013

Warm Up: Foam Roll, Hip/Groin, Ham/Quad, Lax Ball, DB Front/Lateral Raises, Cuff Rotations, 45 Degree Hypers

Nationals Warm Ups

Squat
Bar
145
235
325
415
505
595
685

Standing Band Abs

Rolling, Stretching, Pre-Hab, Re-Hab

My Performance Pack
www.myperformancepack.com

EandO
05-28-2013, 05:59 AM
Saturday, May 25, 2013

Warm Up: Foam Roll, Lax Ball, Ham/Quad/Hips/Groin, Indian Clubs, Cuff Rotations, Band Pushdowns, DB Front/Lateral Raises, CSRs

Nationals Warm Ups

Bench
Bar
135
185
225
275
Put On Shirt
3 Brd 365
2 Brd 405
1 Brd 455

Close Grip Pulldowns

Foam Roll


www.myperformancepack.com
My Performance Pack - supplement samples
Health & Fitness Discount Club

EandO
06-05-2013, 08:59 AM
Sunday, June 2, 2013

APF Senior Nationals

I will keep this short and sweet and once you read below you will understand why...

Squat
Bar
145
235
325
415
505
595
685

1st Attempt - 755 - no lift
2nd Attempt - 755 - good lift
3rd Attempt - 777- no lift

Bench
Bar
135
185
225
275
Put on Shirt
3 Brd 365
2 Brd 405
1 Brd 455

1st Attempt - 501 - good lift
2nd Attempt - 537 (or something close) - no lift
3rd Attempt - 537 - no lift

Deadlift
225
315
405
495
545

1st Attempt - 600 - good lift
2nd Attempt - 650 - no lift
3rd Attempt - 650 - no lift

As you can see, I was only able to make my openers. I felt perfectly fine, no aches and pains that were out of the ordinary, sleep was on track, body weight was fine... I just zero pop. In my squat, I unracked, took the bar down comfortably but I had nothing coming out of the hole. I was weak and just didnt have it. I will say that it was a learning experience and I guess somedays you have it and some you dont. I have things to work on with each lift that I am looking forward to hammering away at and getting things finely tuned for my next competition. I have a lot of making up to do from this meet.

Emily Simpson from Southside Barbell also competed and had a great day! She PR'd in all her lifts as well as her total and took 1st place in her weight class. Carson Randall also lifted. He PR'd on his squat and took 1st place in his weight class as well, but overall wasnt happy with his bench and deadlift.

Big thanks to Charlie and Stacey Fay for coming out and handling all of us. I am sorry that I didnt perform better but I will make up for that soon.

www.myperformancepack.com
My Performance Pack

EandO
06-11-2013, 08:02 AM
Monday, June 10, 2013

Foam Roll

Treadmill: 15min walk

Leg Curls x 100 reps

Tri Pushdowns x 100 reps

Stationary Bike: 5min

Walk Outside: 5min


My Performance Pack
www.myperformancepack.com
Supplement Sample Pack
Health & Fitness Discount Club

EandO
06-12-2013, 07:48 AM
Tuesday, June 11, 2013

Foam Roll

Elliptical: 10min

Tri Pushdowns x 100 reps

Lying Leg Curls x 100 reps

DB Flat Bench: 3x30

DB Flys: 3x30

www.myperformancepack.com
My Performance Pack

EandO
06-13-2013, 09:10 PM
Thursday, June 13, 2013

Warm Up: Ham/Quad/Groin, Foam Roll, Reverse Hypers, 45 Degree Hypers, Band Work, Lax Ball

Cam Bar GMs (counting bar as 45lbs)
Bar x 10
135 x 5
225 x 5
245 x 5
255 x 5
265 x 5

Band Assisted GHRs

Reverse Hypers

Neck Harness

45 Degree Hypers

Band Standing Abs

Band Pushdowns x 100

EandO
06-15-2013, 02:12 PM
June 15, 2013

Warm Up: Ham/Quad, Indian Clubs, DB Flat Bench, Band Pushdowns, DB Front/Lateral, Cuff Rotations, Band Stretch

Bench w/ Hanging KB (35lb per side)
Bar
95
135
185 x a bunch of sets with varying grips

BB SOHP

Band Assisted GHRs

Band Pushdowns x 100 reps

Mini Band Pullaparts

EandO
06-22-2013, 10:17 AM
Saturday, June 22, 2013

Warm Up: Ham/Quad/Groin/Hips, Foam Roll, Cuff Rotations, Indian Clubs, Band Pushdowns, Band Stretch

Speed Bench against Mini Bands
Bar
95
135
Work Sets w/ 2 Brd
Close Grip 185 x 3 x 3
Med Grip 185 x 3 x 3
Comp Grip 185 x 3 x 3

CSRs

Band Pushdowns

45 Degree Hyper

Foam Roll

EandO
06-23-2013, 09:11 AM
Sunday, June 23, 2013

Warm Up: Foam Roll, Ham/Quad, Indian Clubs, Lax Ball

Speed Squats w/ SSB (counting bar as 45lbs)
Worked up to 315 x 2 x 8 sets

Band Assisted GHRs

Reverse Hypers

45 Degree Hypers

EandO
06-26-2013, 07:29 PM
Monday, June 24, 2013

Step Ups x 100

Lying Leg Curls x 100

Pushdowns x 100

BB Rows 5x5

DB Rows 4x5

DB Shrugs


Tuesday, June 25, 2013

Flys ss w/ Mini Band Pullaparts

SOHP

Incline Bench

Pushdowns

Lateral Raises

Treadmill: 15min

EandO
07-04-2013, 01:40 PM
Thursday, July 4, 2013

Warm Up: Foam Roll, Lax Ball, Ham/Quad, DB Front Raises, Indian Clubs

SL Deadlift standing on 2in platform
135
225
315
405
315 x 3 sets x 5

Band Assisted GHRs

CSRs

Mini Band Pullaparts

EandO
07-07-2013, 02:07 PM
Saturday, July 6, 2013

Warm Up: Foam Roll, Lax Ball, Ham/Quad/Groin/Hips, DB Front/Lateral Raises, Cuff Rotations, Band Pushdowns, Mini Band

Bench w/ Reverse Gray Bands
Bar
135
Added Bands
245
335
385
425 x 2
Added 2 Brd
445
455 x 2

DB Flat

SS Band Pushdowns w/ Plate Raises

Reverse Hyper Shrugs

EandO
07-11-2013, 07:47 PM
Thursday, July 11, 2013

Warm Up: Ham/Quad, Foam Roll, Indian Clubs

45 Degree Hypers

Band Assisted GHRs

Wide Grip Pulldowns

Cam Bar Speed Squats (counting bar as 45lbs)
bar
135
225
315 x 8 sets x 2

Cam Bar GMs
135 x 20 x 2 sets

I got in early today and did my assistance work first to see how that felt considering I wasnt going heavy on my main lift and because I have been feeling like absolute shit over the last week.

EandO
07-17-2013, 06:00 PM
Saturday, July 13, 2013

Warm Up

Raw Bench 2 Brd

Raw Bench 2 Brd w/ Reverse Bands
Worked up to 445 x 3

Accessory Work


Sunday, July 14, 2013

Warm-Up

Raw Box Squat
Worked up to 415

Accessory Work

www.myperformancepack.com
Pre-Launch coming soon

EandO
07-19-2013, 09:20 AM
Thursday, July 18, 2013

Warm Up: Lax Ball Roll, Foam Roll, Ham/Quad, 45 Degree Hypers, Indian Clubs

Raw Box Sqaut
325 x 3 sets x 5

Pin #3 Pulls
625 x 1

Band Assisted GHRs

45 Degree Hypers

CSRs


www.myperformancepack.com

EandO
07-21-2013, 10:26 AM
Sunday, July 21, 2013

Warm Up: Lax Ball, Foam Roll, Ham/Quad/Hips/Groin, DB Front/Side, Indian Clubs

Raw Bench 2 Brd
Bar
135
185
225
275
315
345
365
385
405 x 1

Band Pushdowns

KB OHP

My Performance Pack
www.myperformancepack.com
Supplement Sample Pack

EandO
07-25-2013, 08:08 PM
Tuesday, July 23, 2013

SS Flys w/ Mini Band Pullaparts

Bench
CG 3x5
MG 3x5
WG 3x5

DB Flat

Tri Pushdowns

DB Shrugs

SS Leg Extensions w/ Leg Curls


Thursday, July 25, 2013

Warm Up: Ham/Quad, Foam Roll, Lax Ball, 45 Degree Hypers, DB Front/Lateral Raises, Indian Clubs

Raw SSB Box Squat (counting bar as 45lbs)
Bar
135
225
315
365
405
465 x 1 (I believe this is a 10lb PR)

Speed Pulls
315 x 5 sets x 3

Band Assisted GHRs

45 Degree Hypers

EandO
07-28-2013, 04:32 PM
Saturday, July 27, 2013

Warm Up: Lax Ball, Foam Roll, Indian Clubs, Cuff Rotations, DB Front/Lateral Raises, Mini Band Pullaparts, Band Pushdowns

Bench w/ Hanging KBs
Worked up to 225 (bar weight)

Raw Bench 3 Brd
Worked up to 365 x 3

SS Reverse Hyper Shrugs w/ Band Pushdowns


Sunday, July 28, 2013

Warm Up: Lax Ball, Ham/Quad, Groin, Indian Clubs

Raw Speed Box Squats
205 + 3 Chains per Side x 8 sets x 2

Reverse Hypers

Band Standing Abs

EandO
08-03-2013, 10:42 AM
Thursday, August 1, 2013

Warm Up

Deadlift off 2in Platform
Worked up to 495 x 1 (missed 565)

Pin 3 Pulls
Worked up to 625

Cam Bar GMs

KB Swings


Saturday, August 3, 2013

Warm Up

Raw Reverse Band Bench 3 Brd
Worked up to 515 x 1

Bench w/ Hanging KBs

Rear Delt Fallout SS w/ Reverse Hyper Shrugs

Band Pushdowns

www.myperformancepack.com
coming soon

EandO
08-04-2013, 08:43 AM
Sunday, August 4, 2013

Warm Up

De-Load Day

Sled Drag Laps - Forward and Backward

Decline Situps

45 Degree Hypers

Reverse Hypers

EandO
08-05-2013, 08:01 PM
Monday, August 5, 2013

Warm Up
DB Flys
Tri Pushdowns
DB Bench

Raw Bench
Bar
135
185
225
275 x 3 sets x 5

SOHP
Worked up to a heavy triple

Heavy DB Rows

Hammer Curls

EandO
08-11-2013, 07:32 AM
Saturday, August 10, 2013

Warm Up

Raw Bench 2 Brd

SS DB Flat w/ Plate Raises

SS Band Pushdowns w/ Mini Band Pull-aparts

Reverse Hyper Shrugs

www.myperformancepack.com
...coming soon...

EandO
08-15-2013, 09:36 PM
Thursday, August 15, 2013

Warm Up

Cam Bar GMs (counting bar as 45lbs)
Worked up to 345 x 5

Dimmel Dead
3 x 25

Decline Sit-ups

EandO
08-17-2013, 09:05 PM
Saturday, August 17, 2013

Warm Up

Shirted Bench
Bar
135
185
225
275
Added 3 Brd
315
365
405
455
495
545

BB SOHP

CSRs ss w/ Reverse Hyper Shrugs

Band Pushdowns ss w/ Mini Band Pullaparts

First time in a shirt since nationals in June. I think it's time I retire this one and actually get one that fits.

www.myperformancepack.com

EandO
08-23-2013, 07:26 PM
Thursday, August 22, 2013

Warm Up

Raw Deadlift
135
225
315
405
455
495
545
585 x 0

First time pulling heavy since Nationals in early June. Typically, my pull is the slowest thing to come back after not training heavy for a bit.

Band Assisted GHRs

Cam Bar GMs

KB Swings

Decline Situps