IndustrialStrength Training Log

[mikesbench]

3-21-10
AAPF IL State Meet
Had a bad day, bombed on squat. Had a really tough time getting stable in the rack, kept feeling like I was falling over.

[mikesbench]

3-22-10
1 Bd + foam pad Bench - Bar x 15, 135 x 10, 225 x 8, 275 x 5, 315 x 3, 345 x 2, 375 x 2, 405 x 2, 420 x 1, 430 x miss
3 Board Rev. Green Band - 315 x 5, 405 x 5, 455 x 5, 495 x 3, 365 x 16
Bar Extension to Chest - 95 x 10, 115 x 10, 135 x 10, 155 x 10, 175 x 10... skullcrushers - 95 x 15
1 Arm Hammer Row - 3 plates x 12, 4 x 10, 10, 5 x 6, 6
Band Snatch - Light Band x 15, 15, 12
Hammer Curl - 35's x 3 12

[mikesbench]

3-24-10
Box Squat w/ 4 chains / side - Bar x 10, add cahins x 10, 145 x 5, 235 x 3...add briefs and belt - 325 x 8 x 2, 415 x 1
Sumo DL w/ briefs - 405 x 1, 455 x 1, 495 x 1, 515 x 1, 555 x 1, 575 x miss
Elevated GHR - BW x 4 x 10
Roller Reverse Hyper - 1 plate / side x 10, 2 x 3 x 10
Seated Calves - 100 x 3 x 15
CoC Grippers - Trainer x 3 x 15 / side

[mikesbench]

3-28-10
Reverse Band (Green) Deadlift (top pin) - 135 x 10, 225 x 5, 315 x 5... add belt - 405 x 3, 455 x 3, 495 x 2, 530 x 1, 560 x 1, drop set - 365 x 12
Narrow Raw Squat - 225 x 3 x 10, 275 x 10
Band GHR - 2 minis x 3 x 8
Strap Reverse Hyper - 3 plates 3 x 8

[mikesbench]

Video from 3-24-10 and 3-28-10

http://www.youtube.com/watch?v=69sNlMWSaYE

[mikesbench]

3-29-10
Pinky Grip Bench - Bar x 15, 135 x 10, 225 x 10, 275 x 5, 315 x 3, 345 x 2, 365 x 1, 380 x 1, 390 x 1 (PR), 400 x miss
Reverse Blue 2 Bd + Foam - 315 x 5, 405 x 3, 495 x 3, 545 x 1
Tricep Trifecta - 30's x 10-10-10, 40's x 10-10-10 x 3
Lat Pulldowns - 140 x 10, 170 x 10, 200 x 10, 220 x 2 x 10

[Brian C]

Sorry to hear about the bomb out bro. Training is still looking incredible though

[mikesbench]

Thanks Brian,
I'm going to AAPF Nationals in a few weeks, so hoping for some redemption there.

[mikesbench]

4-3-10
Squat - Bar x 10, 10, 145 x 10, 235 x 5... add belt - 325 x 3, 415 x 2, 505 x 1... add suit bottoms - 595 x 1, 645 x 1... add straps and wraps - 685 x 1, 735 x 1, 775 x stopped, setup was feeling very off balance....need to gain some stability.
Conventional Deadlift against Green Bands - 135 x 5, 225 x 3, 315 x 2, 356 x 1, 405 x miss, 1, 365 x 3
GHR - BW x 10, 10 x 10, 20 x 2 x 10
Seated Calves - 100 x 3 x 12
Bench Band Abs - G x 15, 2G x 15, 3G x 15, Black x 10

[mikesbench]

4-8-10
Bench - Bar x 20, 135 x 10, 225 x 10, 275 x 5, 315 3, 350 x 1... 2 Board - 405 x 1.... add shirt - 3 Bd. - 455 x 3, 2 Bd. - 495 x 2, 1 Bd - 545 x 1, touch - 545 x 1, 600 x 1
Suspended Pushups - BW x 15, 15, 12, 12
Tricep Trifecta - 30's x 5 x 10
Pressdown - 135 x 3 x 12
Underhand BB Row - 155 x 4 x 10

[mikesbench]

4-10-10
Narrow Rounded Over Squat - Bar x 15, 15, 145 x 10, 235 x 5, 325 x 2, 375 x 1, 415 x 1
Box Squat w/ Briefs - 465 x 3, 505 x 1, 555 x 1, 595 x 1, 505 x 5
GHR - BW x 3 x 10
GH Situps - 25 x 3 x 10
Prowler / Sled - Lots of different pulls, distances, and weights

[mikesbench]

4-18-10 AAPF Nationals
Squat 1 - 683.7 - lifted it, but red lighted for depth 2 - 683.7 - got it DEEP this time 3 - Passed on my 3rd. They were looking for "extra" depth it seemed, and I just wanted to save myself for bench and deadlift at this point.

Bench 1 - 545.5 easy, 3 whites 2 - 611 missed this for my second and third.... stupid jump on my part; should have gone like 584 or so on the 2nd.

Deadlift 1 - 534.5 easy opener 2 - 567.5 this is actually a new meet PR, but well below my gym best these days 3 - 600.7 couldn't lock it out.

Felt like a terrible performance at first, but a day or to later I was happy to have won nationals and get through the meet by playing it safe with openers. I had lost some weight the last 2 weeks prior to the meet, and that was another mistake on my part; I need to keep my weight consistent leading into a contest.

[mikesbench]

4-21-10
Box Squat with band @ knees - 365+G x 10 x 2 with dbl mini around knees
Sumo DL - 315 x 2, 365 x 1, 405 x 1, 315 x 4 x 1, 405 x 1
Incline GHR - BW x 5 x 10
RH - 1 plate / side x 12, 2 x 4 x 10
GH Situps w/ mini band - mini x 12, 12, 12, 10
superset with...
CoC Grippers - #1 - 8 / hand Trainer x 3 x 10 / hand
Standing band Obliques - P x 2 x 15 / side
Standing Calf Raise - BW x 4 x 12
1 minute Squat - 135 x 20, 25

[mikesbench]

4-22-10
DE Bench w/ mini bands - 185 x 3 x 3, 205 x 3 x 3, 225 x 3 x 3
Incline DB Bench - 65's x 12, 75's x 10, 85's x 0, 100's x 8, 65's x 19
KB Tricep Extensions - 35's x 6 x 10
Low Row - 180 x 3 x 10.
Pulldowns - 150 x 3 x 10
EZ Curl - 50 x 4 x 12
Band Pullaparts - mini x 3 x 15

[mikesbench]

4-24-10
SSB Low Box Squat (Raw) - Bar x 10, 140 x 5, 180 x 5, 230 x 3, 270 x 2, 320 x 1, 360 x 1, 410 x 1, 430 x 1, 450 x miss
1 1/2" Deficit DL - 135 x 8, 225 x 3, 275 x 2, 315 x 1, 365 x 1, 405 x 1, 455 x 1, 495 x miss
GHR - 10 x 10, 20 x 8, 35 x 8, 45 x 6
Strap RH - 2 plates / side x 8, 3 x 8, 4 x 8, 8
Hanging Leg Raise - BW x 12, 12, 10, 10
Sled Pull - 2 plates x 4 trips of 50 yards

[mikesbench]

4-25-10
Sled Pull - 2 plates x 5 trips (50 yards)
3 minute DB Bench - 25's x 1
External Rotation @ 90 degrees - red band x 2 x 15 / side
Altenating KB Swing - 35 x 1 minute x 2 sets
EZ Curl - 30 x 2 x 15
Wrist Roller - 20 x 2, 45 x 2, 2
Band Situps - Green x 3 x 15

[Brian C]

Great lifting at the Nats bro.

[mikesbench]

Thanks Brian.

[mikesbench]

4-26-10
Bench - Bar x 20, 135 x 10, 225 x 5, 275 x 3, 315 x 2, 350 x 1.... add shirt - 405 (3 Bd) x 3, 465 (2 Bd) x 3, 1 Bd + Foam for rest of sets - 505 x 2, 555 x 1, 585 x 1, 615 x 1, 635 x miss
Foam Roll Press - 315 x 5, 365 x 3, 405 x 3
Pullups - BW x 10, 10, 8, 8, 6, 6

[mikesbench]

4-28-10
Box Squat - 395+G x 8 x 2
Deadlift with Chains - 225x5, 315x3, 315+2 chains x 1, 315+4 chains x 1, 315+5 chains x 1, 365+5 chains x 1, 385+5 chains x miss, 1

[mikesbench]

4-30-10
Bench - Bar x 25, 135 x 10, 225 x 0 275 x5, 315 x 3, 335 x 4 x 4, 225 x 15, 12
Pressdowns - 135 x 12, 145 x 12, 155 x 10, 165 x 10, 135 x 15
Pulldowns - 150 x 10 180x 10, 200 x 8, 8
Angle Band RDFlyes - mini x 3 x 15
superset with...
Hammer Curls - 30's x 3 x 12

[mikesbench]

5-1-10
Squat - Bar x 15, 145 x 10, 235 x 5, 325 x 3, 415 x 2, 465 x 1 ... add briefs - 505 x 5, add belt - 535 x 5, 565 x 3, 605 x 3... remove belt - 535 x 5
Arched Back GM - 235 x 8, 285 x 5, 325 x 5, 5
Band GHR - mini x 10, 2 minis x 8, Light x 8, 8
Face Pulls - 30 x 15, 40 x 3 x 15
GHR Situps w/ Band - mini x 12, Light x 10, 10, 2 minis x 6 + 1 mini x 4
Standing Calves - BW x 4 x 25
Light DB Shrugs - 65's x 2 x 20

[mikesbench]

5-6-10
Bench - Bar x 20, 135 x 10, 225 x 8, 275 x 5, 315 x 3, 345 x 4 x 4
#1 Incline Bench - 135 x 10, 225 x 8, 275 x 5, 300 x 3, 315 x 1 (PR) * Haven't tried to go heavy on incline for years, just wanted to see if 315 would go
KB Extensions - 35's x 12, 12, 12, 35's + mini x 10, 35's + mm x 10, 10 + 10 with no band
1 Arm Hammer Row - 3 plates x 10, 4 plates x 6, 5 plates x 3 x 6
Band Pressdown - mm x 20, 15, 20
EZ Curl - 75 x 10, 95 x 10, 115 x 8
Seated Rear Delt Flye - 30's x 3 x 12

[mikesbench]

5-8-10
Box Squat (Pin #3) + Foam - Bar x 15, 15, 145 x 10,235 x 10, 325 x 5, 415 x 5, 505 x 1, 555 x 1 ... add briefs - 595 1, 645 x 1, 685 x 1, 735 x 1 ... add reverse monster minis - 735 x 1, 775 x 1
Squat - unrack and hold - 825 x 5 seconds
Sumo DL (w/ briefs) - 225 x 3, 315 x 1, 365 x 1, 405 x 1, 455 x 1, 495 x 1, 545 x 1, 565 x 1 (PR in briefs)

[mikesbench]

5-10-10
Bench (warm up raw / pinky grip) - Bar x 15, 135 x 10, 225 x 8, 275 x 5, 315 x 3, 345 x 3
Shirt Bench (w/ 3 chains / side) - 365 x 3, 405 x 2, 455 x 1, 495 x 1, 530 x miss
Board Press - 3 Bd - 315 x 3, 365 x 3, 405 x 3 4 Bd - 455 x 3
Shrugs - 135 x 25, 185 20, 20 60 lb DB's x 25
Pulldowns - 150 x 4 x 12
Front, Side, Rear Delt Circuit - 15's x 10/10/10, 10/10/10