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drew
01-21-2014, 09:11 AM
I decided to start a journal up again. Mainly because I'm getting forgetful in my old age and need somewhere to keep track of everything. My wife had our 3rd child back in August and between that and some little nagging injuries, I had backed way off from training. I've recently started to ramp it up again and planning for a big year in 2014.


Last few training sessions:

Wednesday 1/15 Squat/Dead:
Squat:
5x45
5x135
5x225
3x275
3x315
1x365
1x365

DL:
5x135
3x225
1x315
1x365
1x405
1x425

Leg Press w/pause:
8x315 (Just assuming carriage as 45)
8x405
8x405

Ab pulldowns:
3x10x150

45 Back raise:
3x10

(First time back squatting in quite a while, first 400+ DL in about 6 months)


Friday 1/17 ME Bench:
Bench (medium grip):
10x50
5x100
5x140
3x190
2-board:
3x230
3x280
3x320
1x370
1x380

Incline bench (close grip):
5x240
5x240
4x245

Tate Press:
12x50
12x50
12x55

Seated fat v-bar row:
8x170
8x200
8x220
8x220
8x220

Seated DB bent over lateral raises:
3x15x25s

Hammer Curl:
5x5x50s

Monday 1/20 DE Bench:
Bench:
8x45
5x95
5x135
3x185
6x3x225 (3 grips)

Incline DB Press:
8x80s
8x90s
5x100s

Chest Supported machine row:
8x150
8x170
8x180

DB Side lateral raise:
4x15x15s

Underhand cable pushdown:
2x25 (light)

drew
01-23-2014, 06:07 AM
Wednesday 1/22 ME Lower:

DL:
5x135
5x225
3x275
1x315
1x365
1x405
1x425

GM:
5x135
5x185
5x225
3x275
3x315

Front Squat (paused at bottom):
8x135
5x185
5x185
5x185

Pull thru:
3x10x150

Ab Pulldowns:
3x10x150

Patz
01-23-2014, 10:55 AM
looking strong, layoff or no layoff. you planning on competing again? it's been a long time. last time I recall you weren't even married yet and just had the one kid..lol

drew
01-23-2014, 12:07 PM
looking strong, layoff or no layoff. you planning on competing again? it's been a long time. last time I recall you weren't even married yet and just had the one kid..lol

It's been about 2 1/2 years since I've competed, but I will be competing again this year.

Mark!
01-23-2014, 03:14 PM
Good to see you back Drew. Congrats on the kid!

drew
01-24-2014, 06:16 AM
Good to see you back Drew. Congrats on the kid!
Thanks Mark!

drew
01-24-2014, 06:19 AM
Thursday 1/23 Recovery:
(Nothing to see here)

DB Wrist pronation/supination:
3x10x10s

YTWL:
2x8x10s

One-arm Underhand Cable Pushdown:
2x20x20

Trap Bar DL:
1x10x135

45 Back Raise:
3x10

drew
01-28-2014, 09:40 AM
Friday 1/24/13 ME Bench:
Bench press + 6 chains (Moved grip out to max comp, felt good):
8x50
5x100
5x140
5x190
5x230
3x250
3x260
3x270
3x280
3x290

Close grip incline bench:
3x135
3x185
5x245
5x245
4x245

Tate Presses:
3x12x50s

Seated fat v-bar row:
8x190
8x230
8x230
8x230
8x230

Seated dbl bent over lateral raises:
3x15x15s

Hammer curls:
3x8x50s

drew
01-28-2014, 09:43 AM
Monday 1/26 DE Bench:
Bench (3 grips):
3x3x185
3x3x205
3x3x225

DB Incline Bench:
8x90
8x95
4x100

DB Row:
8x55
8x55
8x60
8x60

DB Side lateral raise:
4x15x15

Hammer Curl:
2x10x30s

Underhand cable pushdown:
2x25x30

drew
01-30-2014, 05:38 AM
Wednesday 1/29 ME Lower:
Squat:
8x45
5x135
3x185
3x225
1x275
1x315
1x365
1x385

DL Off 3" blocks:
3x225
1x315
1x365
1x405
1x445
1x455
3x315
3x225

Leg press (w/pause):
5x315
5x405
5x495

Patz
01-30-2014, 09:56 AM
Thanks Mark!



I think that would be

Thanks Mark!.

or

Thanks Mark! !

drew
01-30-2014, 01:46 PM
I think that would be

Thanks Mark!.

or

Thanks Mark! !
I regret nothing mrelwooddowd.

!

drew
02-03-2014, 08:23 AM
Friday 1/31 ME Bench:
Bench (Medium grip):
10x50
5x90
5x140
5x190
3x230
1x280
Metal Catapult:
3x320
3x370
1x410
1x430
1x450
1x460

2-board in Shirt (Comp grip):
3x460
3x460
3x460

Pullups:
8,8,6

Scarecrows:
3x15

Cable Rope Curls:
3x15x40

Mark!
02-03-2014, 08:12 PM
I regret nothing mrelwooddowd.

!

Drew can call me whatever he wants, I'm good with it. haha.

Bench day looked good Drew. You have your eye on a meet yet?

drew
02-04-2014, 06:52 AM
Drew can call me whatever he wants, I'm good with it. haha.

Bench day looked good Drew. You have your eye on a meet yet?
Thanks bro, I don't have anything planned yet. Just trying to get everything in working order and then we'll see.

drew
02-04-2014, 06:55 AM
Monday 2/3 DE Bench:
Bench: Medium grip
3x3x135
3x3x155
3x3x175

Tate Press:
3x20x20

Hammer curl:
3x10x20

DB Side Lateral Raise:
3x10x20

Been feeling a little beat up lately especially my upper back. With the snow shoveling last night, I decided to back off a little and do no back work at all. Bench felt light and fast. Left forearm tendonitis is acting up a bit, so I'll have to work with that.

vdizenzo
02-04-2014, 07:24 AM
Shoveling snow, don't you have a wife?

drew
02-04-2014, 07:48 AM
Shoveling snow, don't you have a wife?

She was busy making dinner and cultivating my three future snow shovellers.

Stumprrp
02-04-2014, 05:17 PM
looking strong big drew congrats on the new baby

drew
02-10-2014, 08:55 AM
looking strong big drew congrats on the new baby

Thanks Rob!

drew
02-10-2014, 09:28 AM
Friday 2/7 ME Bench:
Bench, comp grip:
10x50
8x100
5x140
3x190
1x230
1x270
1x320
Shirt:
1x400 2-board
1x450 1-board
1x500
1x540

2-board Close Grip:
3x250
3x300
3x300
3x300

Vid of the 540:
https://www.facebook.com/photo.php?v=471776182922684

Felt really good about this session. It was the first time I have benched over 500 without pain in probably a year. Everything is finally feeling like it's going in the right direction. I need to work on getting weight down faster so I have more gas in the tank to finish the press. I'll be doing more speed work with bands and focusing on my upper back work to help that along.

Saturday I felt like complete garbage. Benching took a lot out of me, plus I've been sick on top of that. I had promised Nate that I would take him to Cub Scout "Blizzard" camp so We bundled up and headed out. I couldn't have asked for a better day to be outside in the snow all day. They had a team competition throughout the day and his pack won first place for their division. We really had a great time and even though I feel like death today, it was worth it.

I'm going to try and keep benching fast and light tonight and then drown myself in Nyquil before bed.

vdizenzo
02-10-2014, 11:51 AM
Bench is starting to look good homie.

drew
02-11-2014, 07:25 AM
Bench is starting to look good homie.

Thanks for all your help big guy.

drew
02-11-2014, 07:29 AM
Monday 2/10 DE Bench:
Bench w/Doubled mini bands 3 grips:
3x3x135
3x3x145
4x3x155

DB Incline Bench:
8x80s
8x90s
8x100s

1-Arm DB Row:
3x8x80s

Seated Cable row:
15x80
15x120
8x150

DB Lateral Raise:
3x10x20s

Underhand cable pushdown:
2x20x30

Everything felt really strong. Bench was fast with comp grip and medium grip, got much harder with a close grip. I think I'll just keep to 2 grips on speed work for now to avoid the extra stress on my elbows.

Mark!
02-11-2014, 07:54 AM
Really awesome work Drew.

drew
02-13-2014, 07:26 AM
Wednesday 2/12 ME Lower:
Squat:
8x45
5x95
3x135
3x185
3x225
3x275
1x315
1x365
1x405
1x425

DL off 1.5" Blocks:
3x225
3x315
1x365
1x405
1x455

Deficit Deads (1.5")
3x3x275

Everything felt really good. The 425 was an absolute max squat, I really had to grind it out. Although 2 weeks ago I felt the same about 385 so things are moving in the right direction. My goal for the day was 405 and I spent a few minutes after that deciding whether to take it again, or go up 10 or 20 lbs. I ultimately made the right decision.

The 455 DL was also a max and I had to fight to finish it. Right now I'm just trying to be consistent about squatting and pulling and will just try to keep making progress on those lifts while keeping it simple.

Really hoping this snow is all cleared up by Friday night. I can't wait to bench again.

drew
02-17-2014, 06:55 AM
Friday 2/14 ME Bench:
Bench (Medium Grip):
10x50
5x100
3x140
3x190
2-board:
3x230
3x280
3x320
3x350
1x370
1x390

2-board Close Grip:
5x320
5x340
5x350

Pull ups:
3x5

Hammer Curl:
10x35
10x40

DB Side Lateral:
3x12x15s

KevinStarke
02-17-2014, 08:52 AM
Good to see you back in action Drew and congrats on again the 3rd little monster. Your strength is coming back quick and my mind is still blown how much your bench has improved over the last few years, your killing it. It definitely makes me wanna get back in action, I now have nothing on you sir... except my beards bigger mwahaha.

drew
02-17-2014, 09:02 AM
Good to see you back in action Drew and congrats on again the 3rd little monster. Your strength is coming back quick and my mind is still blown how much your bench has improved over the last few years, your killing it. It definitely makes me wanna get back in action, I now have nothing on you sir... except my beards bigger mwahaha.
My beard is pretty big too brah. I think I'm at my all-time PR for facial hair.

drew
02-18-2014, 06:04 AM
Monday 2/17/14 DE Bench:
Bench w/Doubled Mini bands, comp grip:
10x45
5x95
3x3x135
3x3x145
2x3x155

Incline DB Press:
8x80s
8x100s
6x100s

Seated Cable Row:
8x120
8x150
8x170

DB Side laterals:
3x12x15

Underhand cable pushdown:
2x20x30

drew
02-20-2014, 11:26 AM
Wednesday 2/19 ME Lower:
DL:
5x135
3x225
3x275
1x315
1x365
1x405
1x425
3x225

Add choked MM short bands:
5x225
5x275
3x315

Just a quick one last night. My wife has been sick with the flu since Sunday so I've been taking care of everything. I wanted to get in and out quickly so I could take care of her.

Signed up for a bench meet on March 30th. I haven't competed in so long and I'm feeling really healthy and strong so I figured I would just go for it.

drew
02-24-2014, 08:47 AM
Friday 2/21 ME Bench:
Bench w/6 chains, comp grip:
5x100
5x140
3x190
3x230
3x280
2x295

Shirt (no chains):
1x410 to 2-board
1x460 to 1-board
1x500 to chest with commands.

Fat v-bar Pulldowns:
3x15

Chain curls:
3x12

Band push downs:
3x20

I wanted to go 525 but I pulled something in my neck and decided to be happy with a fairly easy 500 which will most likely be my opener. Stiff, sore neck all weekend and still not feeling great today.

Had some fun yesterday though. Nate had his Cubscout Pinewood Derby and his car won 2nd place for Tigers. He was really excited and so was I. Building the car was a first for both of us and I told him we're going to win it next year, now that we learned a few tricks.

drew
02-25-2014, 06:48 AM
Monday 2/24/14 DE Bench:
Bench w/Doubled Mini bands, comp grip:
10x45
5x95
3x3x135
3x3x155
3x3x175
1x3x185

Close Grip Bench:
10x135
10x185
10x225

Seated Cable Row:
8x120
8x150
8x170
8x180

DB Side laterals:
3x15x15

Underhand cable pushdown:
3x20x30

drew
02-27-2014, 06:06 AM
Wednesday 2/26 ME Lower:
Squat:
8x45
5x135
5x185
3x225
3x275
3x315
1x365
1x405

Front Squat:
5x185
5x225
5x225

DL:
225
315
365
405
455

Leg Curl:
3x10

Pulldown Abs:
3x10

45 Back Ext:
2x15

My plan was just to work up and do a heavy squat. I wasn't planning to pull last night, but after reading an article that Dave Tate posted yesterday I decided to try a few of the things he said. Now I'm not saying 455 flew off the ground, but it felt very good and strong and is the most I've pulled in a long time.

drew
02-28-2014, 07:18 AM
Thursday 2/27 Recovery
BB Pullover:
3x10x45

Bench:
3x10x45

Overhead Press:
3x10x45

Sauna: 20 mins
Hot tub/Cold shower: 30 mins alternating.

drew
03-03-2014, 08:59 AM
Friday 2/28 ME Bench:
Catapult bench, medium grip:
3x320
3x370
3x410
1x465 (PR)
1x480 (PR)
5x370
5x390
5x410

SS: Cable Facepull(50)/Pushdown(50)/Hammer Curl(30):
3x15

Getting stronger.

drew
03-04-2014, 06:01 AM
Monday 3/3 DE Bench:
Bench:
10x45
5x95
3x135
3x155
3x160
3x165
3x170
3x175
3x180
3x185
3x190
3x195

Incline DB Press:
2x8x100s

V-bar pulldowns:
3x20

DB Lateral Raise:
3x12x15

Underhand pushdown:
2x25x30

Hammer curl:
5x40s
5x45s
5x50s

Speed bench felt good. Every set was fast. Neck/back is finally starting to loosen up and feel a little better.

drew
03-06-2014, 05:57 AM
Wednesday 3/5 ME Lower:
DL:
5x135
3x225
1x275
1x315
1x365
1x405
1x455
1x475

DL+choked MM bands:
5x225
5x275
3x315

Leg curl:
3x8

Pulldown abs:
2x12

Still making steady progress on the DL. I'm just going to continue pulling heavy once every week and see how that goes. Looking back, that was how I started out and always seemed to do well with it.

Stumprrp
03-06-2014, 04:11 PM
Bench looks like it hasn't missed a beat drew

drew
03-11-2014, 06:44 AM
Friday 3/7 ME Bench:
Bench:
10x50
5x100
3x140
3x190
3x230
1x280
1x320
Shirt:
1x410 2-board
1x480 1-board
1x525
1x550

Some light assistance.

Monday 3/10 DE Bench:
Bench:
5x45
5x95
3x135
3x155
3x155
3x165
3x165
3x175
3x185
3x205
3x225

Close grip Bench:
10x185
10x225

SS 2x15:
DB Side lateral/Front raise/Underhand pushdown/Hammer curl

drew
03-13-2014, 08:07 AM
Wednesday 3/12 ME Lower:
Squat:
10x45
5x135
5x185
5x225
3x275
3x315

DL off 3" blocks:
225
315
365
405
455
3x315

That's it. Just trying to keep things moving heading into the meet.

drew
03-19-2014, 07:18 AM
Friday 3/14 ME Bench:
Bench:
8x95
5x135
3x185
3x225
1x275
1x315
1x335
1x335
1x335

Rope pushdown:
1x50

Just a quick one at HardKore in Shelton. Always a great place to train (if you don't get lost going there like I always manage to do.)

Monday 3/17 DE Bench:
Bench:
2x3x135
2x3x155
2x3x175
3x185
3x225

Seated Cable row:
3x8 (something heavy)

DB lateral raise:
3x15x15

Underhand cable pushdown:
2x25

drew
03-24-2014, 11:53 AM
Wednesday 3/19 ME Lower:
Squat:
5x135
5x225
5x275
5x315

DL:
3x225
3x275
3x315

Everything slow and controlled.

Friday 3/21 ME Bench:
Bench:
5x100
3x140
3x190
1x230
1x280
1x320

Light pulldowns and lateral raises. Nothing crazy.

This week will just be some very light ROM movements. I probably won't do much of anything today. Wednesday I might squat 135 for a few sets just to keep my hips moving and happy. Can't wait for Sunday, I have never felt stronger or more ready to compete.

drew
03-31-2014, 09:20 AM
Meet day: 1/3 525
missed 550
missed 600 (swingin for the fences, as Karsten put it)

S0HjkcPCxEE

Stumprrp
03-31-2014, 01:43 PM
Great job sir. Good to see you.

drew
04-01-2014, 06:49 AM
Great job sir. Good to see you.

Thanks and good talking to you. Hopefully we can share the platform again some time soon.

drew
04-01-2014, 06:54 AM
Monday 3/31 Bench accessory:

DB Bench:
20x30s
15x50s
15x50s

Tate Press:
3x15x30s

DB Side laterals:
3x15x15

Pendlay Row:
3x10x135

Hammer curl:
2x10x30

Underhand pushdown:
1x25

Hang Clean SS w/Push Press:
3x10x75

Felt like I needed to do something so I went in the gym last night and did something.

drew
04-14-2014, 08:03 AM
Catching Up

Wednesday 4/2 ME Lower:
DL:
3x225
3x315
1x365
1x405
1x455
3x315
3x315

(Was short on time and just wanted to get something quick done).

Friday 4/4 ME Bench:
Worked up to 5x280
Did 16x230

(I don't really remember much from this one)

Monday 4/7 DE Bench:
Bench w/Short Mini+MM bands:
3x3x95
3x3x105
3x3x115
5x135

Tate Press:
3x12x40

Cable Row:
4x8

DB Side lateral:
3x15x15

1-arm underhand pushdown:
3x20

Hammer curl:
8x40
8x45
8x50

Wednesday 4/9 (Sick as a damn dog)

Friday 4/11 ME Bench:
Floor press medium grip w/choked short mini band:
5x95
3x135
3x185
3x225
3x255
3x275
3x275

Shirt bench w/shoulder saver (2-board height):
5x320
6x370
6x410
6x460

Incline DB Press (rest pause, 10 sec):
80x12/6/1

Incline Tate Press (rest pause, 10 sec):
30x15/12/10

Band reverse flies:
2x20 10 sec rest

So a couple weeks ago, my wife came down with strep and my 4 yo came down with a stomach bug. I was up every night with my sick son from Wednesday through Sunday. Fortunately nobody else caught what he had. Unfortunately, I still got some kind of sickness that attempted to kill me. Last Wednesday I dragged through the work day and then went home and slept from 4:30 in the afternoon until 6:30 the next morning. I've been fighting off whatever this is since then. In the last few days I just decided to start eating the heaviest, greasiest food I can, hoping to clear the system. I think it worked because I'm finally feeling a bit better today.

drew
04-15-2014, 07:44 AM
Monday 4/14 DE Bench
Bench w/Short Mini+MM bands:
5x45
3x95
5x3x135

Seated Cable Row:
3x8x150

A quick one, but definitely not easy.

drew
04-22-2014, 07:50 AM
Friday 4/18 ME Bench:
Reverse band bench, medium grip:
3x225
3x275
3x315
3x365
3x385
3x405
3x415
3x415

Shirt bench + 2 chains w/shoulder saver (2-board height):
6x370
6x410
6x460

Incline DB Press (rest pause, 10 sec):
80x15/7/1

Incline Tate Press (rest pause, 10 sec):
25x15/15/12

Band reverse flies:
2x20 10 sec rest

Monday 4/21 DE Bench:
Bench w/Short Mini+MM bands:
3x95
3x105
3x115
3x125
3x135
3x145

Close Grip bench:
5x135
5x185
8x225
8x225

Seated Cable row (Rest Pause):
150x15/12/9

DB Lateral raise:
3x15x12.5

1-arm underhand pushdown:
2x25

Rope pushdown:
1x50

drew
04-24-2014, 07:47 AM
Wednesday 4/23 ME Lower:
Reverse Band Squat (choked avg):
3x315
3x365
3x405
3x455
2x495
1x515
1x525
3x445

DL off 3" blocks:
3x225
1x315
1x365
1x405

Definitely need to see the back doc soon. Having some numbness in the right side, middle back whenever I lean forward. Squatting is fine but deadlifting is beginning to be a problem.

drew
04-29-2014, 08:11 AM
Friday 4/25 ME Bench:
Bench w/Metal Catapult Medium grip:
3x320
3x370
3x410
2x430
2x430

Shirt with shoulder saver + doubled minis, comp grip:
6x410
3x430

Incline DB Press (rest pause, 10 sec):
80x15/8/1

Incline Tate Press (rest pause, 10 sec):
30x15/15/10

Band reverse flies:
2x20 10 sec rest


Monday 4/28 DE Bench:
Bench:
3x135
3x155
3x175
3x185
3x195
3x205
3x215
15x225

JM Press (Rest Pause):
70x15/15/10

SS Side Lateral raise, Baseball grip curl, Front raise:
3x10x15s

1-arm underhand pushdown:
3x20

Hanging leg raise:
3x15


Went to the spinal ortho on Friday. X-rays were clear. He recommended more core work and re-evaluate if I start to get any numbness in the legs.

drew
05-01-2014, 07:00 AM
Wednesday 4/30 ME Lower:
Squat +Avg Bands:
5x135
3x185
3x225
3x275
3x315
3x365
2x385
1x405

Deficit Deads (1.5"):
5x135
5x225
5x275
5x315
5x365

Hanging leg raise:
3x10

First time doing banded squats in a very long time. My all time PR for this band was 3x425. I'm not too far off. Felt good.

drew
05-07-2014, 12:36 PM
Friday 5/2 ME Bench:
Bench:
5x95
3x135
3x185
3x225
3x255
3x275
3x295
3x315

Incline DB Press (rest pause, 10 sec):
70x15/10/4

Incline Tate Press (rest pause, 10 sec):
30x15/15/10

Band reverse flies:
2x20 10 sec rest

Monday 5/6 DE Bench:
3x135
3x155
3x165
3x175
3x185
3x195
3x205
3x215
3x225

Close grip bench:
3x10x135

CSR:
15x45
15x70
15x90
10x115
10x135

DB Lateral Raise:
3x10x15

1-arm underhand pushdown:
3x20

Hammer curl:
3x8x40

Hanging Leg raise:
3x10

drew
05-19-2014, 07:07 AM
Wednesday 5/7 ME Lower
DL
Worked up to 385

Front Squat:
5x135
5x185
5x225
5x275

Hanging Leg raise:
3x10

Really a miserable training day. I don't even know what the problem was.

Friday 5/9 ME Bench
Floor Press:
Worked up to 3x315

Incline DB Press (rest pause, 10 sec):
70x15/10/8

Incline Tate Press (rest pause, 10 sec):
30x15/15/12

Band reverse flies:
2x20 10 sec rest

drew
05-19-2014, 07:13 AM
Monday 5/12 DE Bench:
3x3x135
3x3x155
3x3x175

Incline DB Press:
8x100
8x100

BB Row:
10x135
10x185
10x225

DL:
5x225
5x275
5x315

DB Side lateral:
3x10x20

1-arm underhand pushdown:
2x20

Wednesday 5/14 ME Lower:
Squat:
5x135
3x185
3x225
3x275
3x315
3x365
2x405
1x425
1x445

SLDL:
8x225
8x275
8x275

Friday 5/16 ME Bench:
Bench w/catapult:
3x315
3x365
3x405
1x435
1x455

Shoulder saver bench, med grip:
26x225

Incline Tate Press:
2x10x45

DB Side Lateral:
2x10x25

drew
05-20-2014, 06:49 AM
Monday 5/19 DE Bench:
Bench w/short MM bands:
3x3x135
3x3x155
3x175
3x185

BB Row:
8x135
8x185
8x225

DL:
5x275
5x315
5x365

Shrug:
2x10x225

Hanging Leg Raise:
2x10

DB Side lateral:
2x10x25

1-arm underhand pushdown:
1x50

drew
05-22-2014, 06:27 AM
Wednesday 5/21 ME Lower:
Reverse band squat (Avg):
5x225
3x315
3x365
3x405
3x455
3x495
1x535
1x565
1x585

SLDL:
5x225
8x315
8x315
8x315

Hanging leg raise:
2x10

45 back raise:
2x10

Felt really great. Last time I did reverse bands I hit 525. My goal was 3x495 and then 1x535. The 495 felt like I could have done 8 so I immediately knew I would at least be going to 565. 585 was a good push, maybe I could have gone 595 but I'm happy with the result. I decided to take a 3rd set on the SLDLs and glad I did the extra work.

drew
05-27-2014, 08:32 AM
Friday 5/23 ME Bench:
Bench w/Short silver+red bands ~220lbs tension
3x100
3x140
3x160
Add 2-board:
3x190
3x210
1x230
Add shirt:
3x280 2-board
3x300 2-board
Add chains ~80 lbs
2x300 2-board
2x300 1-board

Incline bench, medium grip:
3x135
3x185
8x225
8x245
8x255

Tate Press SS w/bent over db lateral:
2x20x35/20

Everything felt great.

Took the kids to Sesame Place for the weekend and had a great time. Didn't train yesterday, had to recharge the batteries.

drew
06-02-2014, 09:12 AM
Wednesday 5/28 ME Lower:
Squats W/avg band:
3x135
3x185
3x225
3x275
3x315
3x365
3x385
1x405

SLDL:
8x225
8x275
8x325

Hanging leg raise:
2x10

Friday 5/30 ME Bench:
Bench w/Short silver+red bands ~220lbs tension
3x100
3x140
Add 2-board:
3x190
1x230
Add shirt:
3x280 2-board
3x320 2-board
Add chains ~80 lbs
2x320 2-board

Incline bench w/shoulder saver medium grip:
5x135
5x185
8x225
8x245
8x255

Tate Press SS w/bent over db lateral:
2x20x35/15

drew
06-03-2014, 01:57 PM
Monday 6/2 DE Bench:
Bench W/Short MM bands (black)
5x95
3x135
3x145
3x155
3x165
3x175
3x185
3x195
3x205

Incline DB Press:
10x100
7x100

BB Row:
8x135
8x185
8x205

DL:
5x275
5x315
5x385

Did some light curls and shoulder work and some ab stuff.

drew
06-05-2014, 07:16 AM
Wednesday 6/4 ME Lower:
DL:
5x135
3x185
3x225
3x275
3x315
3x365
1x405
1x455
1x480
1x495

SLDL:
8x335
8x335

(Set up to do Front squats but set the pins too high. Crashed into one side and almost killed myself righting the bar and getting it back in the racks instead of just dumping it and leaving it. I decided to quit while I was ahead.)

45 Back raise:
2x10

The 495 DL was the most I've done in probably 3 years. It was a true max effort lift as I don't think I could have gotten 496. The increased volume definitely seems to be working out. Hopefully I can turn it into some PRs in the near future.

drew
06-09-2014, 09:16 AM
Friday 6/6 ME Bench:
Bench w/Short silver+red bands ~220lbs tension
3x100
3x140
Add 2-board:
3x190
1x230
Add shirt:
2x300 2-board
2x340 2-board
Add chains ~80 lbs
1x340 2-board

Incline bench w/shoulder saver medium grip:
8x225
8x245
8x255

Incline Tate Press SS w/bent over db lateral:
2x15x35/20

drew
06-10-2014, 07:58 AM
Monday 6/9 DE Bench:
Bench:
5x95
3x135
3x155
3x165
3x175
3x185
3x195
3x205
3x225
1x275

Incline DB Bench:
8x100
3x120 (Too awkward, not doing these again)

BB Row:
8x135
8x185
8x225

DL:
5x315
5x365
5x405

DB Lateral Raise:
10x20
10x20
10x25

1-arm underhand pushdown:
2x25

drew
06-12-2014, 06:03 AM
Wednesday 6/11 ME Lower:
Squat:
5x135
3x185
3x225
3x275
3x315
3x365
1x405
1x425
1x455

SLDL:
5x225
8x315
8x345

Also did some ab work.

drew
06-16-2014, 06:43 AM
Friday 6/13 ME Bench:
Bench:
10x50
5x100
3x140
3x190
2x230
1x280
1x320
1x340
1x365 PR
1x370 PR

Shirt:
1x480 (2-board)
1x535
0x570

DB Side Laterals:
2x20x15s

Band Pushdowns:
3x20

drew
06-17-2014, 06:14 AM
Monday 6/16 DE Bench:
Bench:
5x95
5x135
3x3x185
3x3x205
2x3x225

Incline DB Press:
12x100
8x100

BB Row:
8x135
5x185
5x225

DL:
5x315
5x365
5x415

DB Side Lateral:
2x15x20s

1-arm underhand pushdown:
2x20

drew
06-19-2014, 11:10 AM
Wednesday 6/18 ME Lower:
Reverse band squat (Avg):
5x225
3x315
3x365
3x405
3x455
3x495
1x545
1x565
1x590

SLDL:
3x225
3x275
8x315
8x355

drew
06-25-2014, 08:44 AM
Monday 6/23 DE Bench (Sort of):
Bench:
5x95
5x135
5x185
5x225
5x275
5x295
3x315

Incline DB Press:
8x100

DL:
5x225
5x315
5x365
5x425

I missed benching on Friday because of my son's baseball game. So I decided to go a little heavier than I normally would on a Monday. I was having a hard time with the dumbbells so after one set I just decided it was smarter to move on.

drew
06-26-2014, 05:46 AM
Wednesday 6/25 ME Lower
Squats W/avg band:
3x135
3x185
3x225
3x275
3x315
3x365
1x385
1x410
1x425

SLDL:
3x225
3x275
8x315
8x365

Old PR for banded squats was 3x425 from a long time ago when all I did was banded squats. I may have been able to get this for 2 yesterday. Knees are feeling beat up today.

drew
07-01-2014, 01:07 PM
Friday 6/27 ME Bench:
Bench:
10x95
10x135
10x185
16x225
10x135

Pullups:
3x10

Did some other stuff, don't really remember.

Saturday 6/28 Europa:
Helped out and spotted. Vincent benched 900, in case you didn't know.

Monday 6/30 DE Bench:
Bench:
5x95
5x135
3x185
9x3x225, 3 grips.

Incline Bench, Close Grip:
5x135
8x185
8x205
8x225

Incline DB Press (Rest Pause):
12,4x80

Attempted to do Tate Press, but it was causing a lot of pain in my right elbow so I stopped.

1-arm pushdown:
2x15

DB Lateral Raise:
2x15x20

drew
07-03-2014, 05:51 AM
Wednesday 7/3 ME Lower:
Deadlift:
5x135
3x225
3x275
1x315
1x365
1x405
1x455
1x475
0x500
1x500

SLDL:
5x375

First shot with 500 I started it way out in front and managed to get it to just above my knee but couldn't finish. Took a long break and did it again, set up much better and yanked the bar straight to knee-level, had to grind it out. It was a little ugly but I'll take it.

MAR72
07-03-2014, 06:05 AM
Wednesday 7/3 ME Lower:
Took a long break and did it again

Good job! Way to not be denied, even by yourself!

drew
07-22-2014, 05:57 AM
Back from vacation. Had a great time.

Monday 7/21 DE Bench:
Bench:
5x95
5x135
8x3x185

Incline DB Press:
3x10x70

BB Row:
3x10x135

DL:
5x225
5x315
5x365

DB Side lateral:
3x10x20

Tabata:
Battle ropes and band pull-aparts (2,1,2,1,2)

drew
07-23-2014, 08:47 AM
Went in last night, played some racquetball and then benched the bar for 4 sets of 25.

drew
07-24-2014, 06:17 AM
Wednesday 7/23 ME Lower:
Squat:
5x135
3x185
3x225
3x275
3x315
3x365
1x405

SLDL:
8x225
8x315
8x365

Ab roller:
2x10

Tabata:
Battle ropes & Bands 4 mins

drew
07-25-2014, 08:30 AM
Thursday 7/24 Recovery
YTWL:
3x8x5

1-arm pushdown:
3x10x40

Lateral Raise:
3x10x15

Tabata:
Battle ropes, Med Ball slams 4 mins

Sauna
Contrast shower

Can't wait to bench tonight!

drew
07-28-2014, 08:04 AM
Friday 7/25 ME Bench:
Bench:
10x50
5x100
5x140
3x190
3x230
3x280
3x320
1x340

DB Incline:
12x75
12x80
5x80

Cable pushdown:
3x10

YTWL:
2x8x10

DB Lateral Raise:
3x10x25

Tabata:
Battle ropes/Jumping Jacks

drew
07-29-2014, 09:28 AM
Monday 7/28 DE Bench:
Bench w/short mini+MM bands:
5x45
5x95
3x135
3x135
3x155
3x155
3x135
3x135
3x135

CG Incline Bench:
8x135
8x185
6x225

BB Row:
8x135
8x185
8x225

DL:
5x315
5x365
5x405

Tabata:
Battle Ropes/Box Jumps

drew
07-30-2014, 06:40 AM
Tuesday 7/29 ME Lower:
Low Box Squat (13" ~2" below parallel):
Briefs:
3x135
3x225
3x275
2x315
1x365
1x405
1x455
Add Suit:
1x455
Straps up:
1x495

This doesn't look like a lot, but it was pretty rough. I haven't been in squat gear for well over a year (probably closer to 2 years) and I wanted to really work on making sure I can get depth with any weight. I was actually able to get 135 down to the low box on the 3rd rep with a little bit of a fight. All in all, a successful training session.

drew
08-05-2014, 07:49 AM
Monday 8/4 DE Bench:
Bench w/short mini+MM bands:
5x45
5x95
3x135
3x135
3x135
3x145
3x145
3x155
3x155
3x165

CG Incline Bench:
8x135
6x225
4x225

BB Row:
8x135
8x185
8x225

DL:
5x315
5x385
5x425

drew
08-07-2014, 07:12 AM
Wednesday 8/6 ME Lower:
Reverse band squat (Avg):
3x225
3x315
3x365
3x405
3x455
1x495
1x545
1x565

SLDL:
5x225
5x315
2x365

Ab wheel:
2x10

Planks:
2x60s

Tabata:
Ropes/Box Jumps 4 min.

Spent the weekend away with my family on a lake. I made the grievous mistake of attempting to water ski (It's been 20 years). It didn't go terribly, I managed to stand up for a few seconds and didn't kill myself. But now my hamstrings and groin are feeling some pain. Squatting felt like my right groin was going to rip off and I had to stop SLDLs because my left hamstring felt like it was going to pop. On top of that I forgot my belt. It actually was a pretty good training session all things considered.

drew
08-11-2014, 07:59 AM
Friday 8/8 ME Bench:
Bench:
5x95
5x135
3x185
3x225
2-board:
3x275
3x315
1x345
1x365
1x385
Shirt:
2x455

3-board Close grip:
6x225
6x275
6x315

DB Lateral raise:
3x10x30

Trained at The Yard in Stratford. Really cool little place with a lot of strong people and some really nice equipment. Unfortunately nobody remembered to bring a pad for the bench and between my sweaty hairy back and a slippery bench, the shirt became a dangerous proposition so I had to stop after one set.

drew
08-14-2014, 06:41 AM
Wednesday 8/13 ME Lower:
SSB Squat:
5x62
5x152
3x202
3x242
3x292
3x332
1x352

DL:
5x135
3x225
3x275
1x315
1x365
1x405
1x455

Hanging leg raise:
2x10

Tabata:
4 min battle ropes, bands.

Very excited to get my new SS Yoke bar. Been a very long time since I have trained with one of these. Still having some nagging groin and knee pain but it's subsiding. Hope to load this bar up in the near future.

drew
08-20-2014, 11:15 AM
Friday 8/15 ME Bench:
Floor Press (medium grip):
8x95
5x135
5x185
3x225
3x275
3x295
1x315
1x335
1x315
2x315

Did some other stuff but don't really remember.

drew
08-20-2014, 11:17 AM
Monday 8/18 DE Bench:
Bench:
5x95
3x135
3x185
3x185
3x205
3x205
3x225
3x225
3x235
3x235

BB Row:
8x135
8x185
8x225

DL:
3x315
3x365
3x405
5x435

Chest Busters (Think swiss bar bench but with DBs, keep DBs touching throughout movement):
3x10x70s

Lateral Raise:
3x10x30

drew
08-21-2014, 09:54 AM
Wednesday 8/20 ME Lower:
Squat +Avg Bands:
5x45
5x135
5x185
3x225
3x275
3x315
1x365
1x385
1x405
1x430

SLDL:
3x225
3x315
8x365

drew
08-25-2014, 08:57 AM
Friday 8/22 ME Bench:
Bench w/Metal Catapult:
3x315
3x365
3x405
1x425
1x445

Shirt:
1x495

Football bar extensions:
2x8x95

Lateral Raises:
2x8x35s

drew
08-26-2014, 06:48 AM
Monday 8/25 DE Bench:
Bench:
5x95
5x135
3x185
3x185
3x205
3x205
3x225
3x225
3x245
3x245

BB Row:
8x135
8x185
8x225
8x245

DL:
3x315
3x365
3x405
5x455

drew
08-28-2014, 10:38 AM
Wednesday 8/27 ME Squat:
Squat:
5x135
5x185
3x225
1x275
1x315
Briefs:
2x365
1x405
Suit:
1x455
Straps up:
1x495
1x545
1x585
1x605

SSB GM:
3x8x150

Set up and unracked 605 a few times just to get the feel of the weight on my back with the straps up. I always have a heard time with the straps because the material is so thick I can't really feel the bar. Probably going to take a 565 opener and then go to 600 for a second. Going to try and get at least 2 more training sessions in full gear before then. These were also done with sleeves, not wraps.