
Worked up to 555 on the bench last Sunday but was unable to touch due to a few stupid mistakes. I was literally hovering about .25 inch off my chest. The press was easy. My opener will officially be 560. Monday was supposed to be opener and second with a reverse purple, but the opener went well so i shut it down. My form was a bit better then the week prior and my speed was even better. I'm still a bit close but ill sink it in a bit more at the meet.
http://www.youtube.com/watch?v=SlMie...1w2vyHfoH5rdg

Looked like 400 on the bar


Stump! Remember me?!
Haha how's the body english on those rows?
You've gotten monstrous over the years!

goodwin  not sure if i remember you man. monstrous? far from it! still a fat kid!
I bombed out at the IPA nationals this weekend. Opening squat was 805 and was called for depth. Took my second at 865 and was called for depth again. Tried 900 on a third but i couldn't get it out of the rack without feeling like i was on my toes. The meet director offered to let me bench or deadlift, but i passed because i don't want any gifts.
Overall that sucked and was a wake up call. I guess if it took 13 hours of driving in a car and a few hundred dollars to put my suit on more and work on depth then thats what it takes. They weren't quarter squats, but probably .51" every time. I'm going to max bench on Sunday and deadlift on Monday since i didn't complete those lifts at the meet.
Back to the drawing board...

11/20/13 Raw Bench
Going to lay off speed work for a while since i'm already pretty explosive and have a raw/close grip day. Got the idea from Jimmy Kolb.
CG Bench
bar (50) x 20
140 x 5
190 x 5
230 x 5
280 x 5
320 x 3
320 x 3 1 board
320 x 3 1 board
*1 board to save the elbows a bit
BB Ext
4 x 10
OH Fatbar Ext
4 x 10
Face Pulls
5 x 15
11/22/13 DE Squat
Box Squat w/ Greens
bar (65) + gb x 5 x 2
155 + gb x 5 x 2
245 + gb x 2
335 + gb x 2
add briefs TIGHT AS HELL because i'm a fatass right now
425 + gb x 2
425 + gb x 1
took the briefs off because i was getting pulled forward and my mid back was rounding bad to get to the box.
335 + gb x 2 x 3
DL w/ Greens
320 + gb (+200) x 1 x 8 alt sumo and conv
Pulldown Abs
3 x 10
GHR
3 x 10
45* Back Raises
4 x 10
Next week i will just use more weight on the box squats i suppose. That or maybe eat like a normal human being lol. Maxing out bench on sunday because i didn't make it to bench at the meet.

Sorry to hear about IPA Nationals man thats rough, but happens. You'll just come at it even stronger next time. Awesome CG's and squats big boy.

Thanks Mr. Starke
11/24/13 ME Bench
bar x 10
135 x 10
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1 slingshot
add shirt
495 x 1 2 board
555 x 1 1 board
605 x 1 i think i touched
it was a really close call on the touch, it looks like i might of just grazed my shirt. the press was a bit of a grind because i brought it fairly high on my chest.
3 Board
315 x 5
365 x 5
DB Ext
4 x 8
Pushdowns
5 x 12
KB Shrugs
3 x 10
Going to pull a max tomorrow to see where i'm at. I also think its time to buy a BIG pair of training briefs so i can get my fat ass down to depth every single rep. I'm thinking about trying a pair of predators because they are a lot thinner then the metal stuff. They are not as stoppy, but should work well with my metal ace suit.

11/25/13 ME DL
To make a long story short, i missed 705. Where did i miss? RIGHT at the top, due to being a little rounded over. Just cannot get my hips forward. I decided to torture myself a little after this and worked back up to 600 raw sumo and then 500 + purple bands, monster minis, and mini bands on the deadlift platform. That was heavy at lockout. Needless to say i'm pretty sore today.
Got some great advice on the conjugate group that AJ roberts created on Facebook. Hopefully this helps my suck ass lockout problem. Bought a pair of predator briefs and started a canvas fund by selling off my old gear. I'd like to get into a 3ply rage x or phenom but i can't afford all that right now.

11/27/13 Raw Bench
CG 2 Board (with squat bar, 65 lbs)
bar x 20
bar + 2 chains x 5
155 + 2 chains x 3
205 + 2 chains x 3
245 + 2 chains x 3
295 + 2 chains x 3
335 + 2 chains x 3 x 3
2 chains is about 80 pounds
Tate Press
4 x 10
Band Pushdowns
x100
Band Pullaparts
x75
EZ Curl
4 x 10
Extra thanksgiving back work this morning. Have a great day everyone.

11/28/13 Back
CSR
6 x 12
Wide Pulldowns
7 x 10
45* Back Raise
3 x 10
Standing Abs
3 x 10

Awesome work as usual, sucks about missing the 705 but im sure you'll correct the issues at hand and smoke it big man. Hope you stuffed your face on thanksgiving like I did.
P.S. They make 3 ply shirts now? Man im out of the loop.

Thanks Kev i have a plan and i hope it works. I actually ate the appetizers so fast that i had food stuck in my throat and really couldn't eat dinner. Yeah...fat guy problems lol. They sure do make 3 ply shirts. Theres a guy selling a TON of gear on PL watch and he has both a phenom close to my size and a leviathan. Not sure which one i need more right now.
11/29/13 DE Squat
Box Squat w/ Chains
bar + 200 x 5
bar + 200 x 5
155 + 200 x 2
245 + 200 x 2
add predator briefs size falling off lol
335 + 200 x 2
425 + 200 x 2 x 8
Got some nice pop out of those briefs even though they are about a size too big. Will have them taken in monday.
DL w/ Monster Minis
365 + dmm x 6 x 1
Reverse Hypers
3 x 12
Standing Abs
4 x 15
Sunday ill shirt up again, Tuesday max effort box squat w/ either SSB or cambered bar, with briefs.

So heres the plan for the next meet in March.
Sunday  ME Bench
2 weeks in the shirt, one week out
pick a board and hit a 1,2, or 3 rep max
2 heavy tricep exercises
shoulders
lats
Monday  ME SQ/DL
alternating squat and deadlift variation
1st squat week briefs only, 2nd squat week full gear to 90%, maybe a reverse band
deadlift weeks will be block pulls, mat pulls, bands, chains, etc
1 lower back exercise
1 hamstring exercise
sled if its warm enough
abs
lats
Wednesday  Raw Bench
close grip off of 1 or 2 board, rotating bars, straight weight, bands, chains, at no more then 70%, for multiple sets of 3 to 5
2 tricep exercises
biceps
rear delts
Friday  DE Squat/DL
typical westside style with 3 week waives of bands and chains, 1st week 50%, 2nd week 55%, 3rd week 60% along with 2 sets 70+% with suit bottoms.
speed pulls alternating styles every week with some sort of band for 6 singles
1 lower back exercise
1 hamstring exercise
abs
lats
Days Off
I need to stretch every day along with icing my lower back and hips.

12/1/13 ME Bench
The gym owner got us together and had a talk about max bench days. By no means is he the strongest bencher in the gym, but he's the smartest guy in the room. He basically laid it out that many of us have more potential but we are picking stale exercises and too many board presses. I agree, but i will still be shirting up more then once a month.
Arch Bar Bench w/ Doubled Mini's
bar x 20
bar + dm x 5
135 + dm x 3
185 + dm x 3
225 + dm x 3
275 + dm x 3
315 + dm x 1
335 + dm x 1
add slingshot
365 + dm x 1
405 + dm x 1
435 + dm x 1
Football Bar Ext w/ Chains
bar + 1 ch x 12
bar + 2 ch x 10
65 + 2 ch x 10
95 + 2 ch x 10
OH Rope Ext
4 x 12
Rear Delt Fly
4 x 15
Pulldowns
4 x 12

I see lots of guys rely way too much on bards and bands when often the less fancy, straight weight work is the better option.
Good luck training for this next meet.

Thanks Nick. We will see what happens. Bands are a necessity IMO but the boards can wait.
12/3/13 ME Lower
Change of plans. No squatting.
Cambered Bar GM w/ Hanging Chain
bar x 5 x 2
155 x 3
205 x 3
245 x 3
245 + 1ch x 3
245 + 2ch x 3
245 + 3ch x 1
245 + 4ch x 1
245 + 5ch x 1
245 + 6ch x 1
245 + 8ch (320) x 1
295 + 8ch (320) x 1
335 + 8ch (320) x 1
https://www.facebook.com/photo.php?v...9¬if_t=like
heavy shit
Sled Drag
4 plates x 3 x 100 yards
GHR
4 x 10
Assorted Abs
10 sets

12/4/13 Raw Bench
Close Grip Foam Press (about a 1 board once sunk)
bar (50) x 20
140 x 5
190 x 5
230 x 5
280 x 3
320 x 2
340 x 2
360 x 2
230 + 3ch x 3 x 3
JM Press
140 x 8 x 4
Pushdowns
4 x 15
Pulldowns/KB Shrugs
3 x 15

12/6/13 DE Lower
Box Squat w/ Greens
bar (65) x 5 x 2
bar + gb x 2
155 + gb x 2
245 + gb x 2
335 + gb x 2
add predator briefs taken in but still too big
425 + gb x 2
475 + gb x 2 x 6
nothing felt right on squats today...wasnt my usual fast self and was out of position the whole time...
Speed Pulls w/ Quad Mini's
135 + qm x 1
225 + qm x 1
315 + qm x 1 x 8
pulls were good! lol
Reverse Hyper
4 x 13/12/10/10
Inverse Leg Curls
2 x 10 back was too shot
Abs
x 5 sets
Football Bar floor press w/ chains Sunday, deadlifts with chains on Monday

12/8/13 ME Bench
CSR
3 x 20
Football Bar Floor Press w/ Chain (80 pounds)
bar x 10
bar + ch x 5
95 + ch x 3
135 + ch x 3
185 + ch x 3
225 + ch x 3
275 + ch x 1
315 + ch x 1
335 + ch x miss
add slingshot
335 + ch x 1
355 + ch x 1
375 + ch x 1
405 + ch x miss
toughest exercise for me hands down. no leg drive and very little lat drive = no bench!
EZ Bar Ext
5 x 10
Band Pushdown
3 x 20
BB Row
5 x 12 light
DB Clean
3 x 10

12/9/13 ME DL
DL w/ Chain
135 x 5
135 + 1ch x 1
135 + 2ch x 1
135 + 3ch x 1
135 + 4ch x 1
135 + 5ch (100) x 1
225 + 5ch x 1
315 + 5ch x 1
405 + 5ch x 1
495 + 5ch x 1
545 + 5ch x 1
585 + 5ch x 1
https://www.facebook.com/photo.php?v...type=2&theater
45* Back Raise
BW + doubled mini x 10 x 4
GHR
BW x 10 x 3
SSB GM
4 x 5
Hanging Leg Raise
BW x 10 x 3
12/11/13 Raw Bench
CG Football Bar Incline w/ Doubled Minis (wtf?)
bar x 10
bar + dm x 5
95 + dm x 3
135 + dm x 3
185 + dm x 3 x 5
very hard and awkward movement
DB Floor Press
3 x 20/12/12
Tate Press
2 x 20
Pushdowns
x 100
Fat Grip Cable Row
5 x 15
Rear Fly Machine
x 100

12/13/13 DE Squat
Box Squat w/ Chains
bar (65) X 10
bar + chain (200) x 5
155 + 200 x 2
245 + 200 x 2
335 + 200 x 2
add briefs
425 + 200 x 2
475 + 200 x 2 x 7
515 + 200 x 2
Decent speed tonight, some back pump and right hip pain toward the end.
Speed Pulls
325 + 2 mini bands x 8 x 1
Back Attack
45 + green band x 12 x 3
Straight Leg Situp
BW x 12
BW + 35 x 12 x 2

12/15/13 ME Bench
Was originally going to shirt up but didn't have the time
Fat Bar Pulldown
3 x 15
3 Board
bar x 20
135 x 5
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
455 x 1
495 x miss
495 x miss
that sucked, but i tried to be a hero. my old PR was 460 so i should have went 475480.
CG 5 Board
405 x 10
405 x 12
Floor DB Ext
3 x 10
Mini Band Laterals/Pull Aparts
mb x 12/12/12 x 3
Fat Grip Pulldowns
2 x 20

12/16/13 Deload
Abs
10 sets
Back Attack w/ Green Band
1p + gb x 8
2p + gb x 8
3p + gb x 8
4p + gb x 8
Dimel DL
185 x 15 x 3
SSB Narrow SQ
155 x 10 x 3
Still have something going on in my right groin/hip/abductor. I have no idea how to explain it. DE squat on Thursday doesn't look too promising.

12/18/13 Raw Bench
CG Bench w/ Doubled Lights
bar x 20
bar + dl x 5 x 2
95 + dl x 3
135 + dl x 3
155 + dl x 3
175 + dl x 3
185 + dl x 3
205 + dl x 3
225 + dl x 3
i don't usually do doubled lights a lot because the tension is insane.
Buffalo Bar Bench
2 x 20/15
Incline Tate Press
5 x 8
DB Row
3 x 15/15
Face Pull
3 x 12
1 x 20
Going to try to squat tomorrow. We'll see what happens.