A New Log......Quest to some where

[Powerdawg]

Been a while since I had a log online, figured I would start up again today, so here goes......

First week of 10 week bench cycle for bench only meet

barx40
135x15
225x10
315x5
415x1
add ragex
545x3 2 board
605x5 3 board close grip
625x5 3b close
590x1 full range
625x1 full range

floor press
225 40# chain x12 close grip
315 80# chain x4 close grip
365 80# chain x2 reg grip

LMC
75x20
110x12 2 sets

green band pull aparts
3x15

floor skull crushers w/ chain
2x8

wrist roller
3 times

[Powerdawg]

Upper asst 1.7.11

Speed bp
barx40
add monster minis
barx5
135x5
185x3 2 sets
195x3 2 sets
195x3 2 sets comp grip

arnolds
3x12

Chuck V row
3x12

Rope front push downs
3x12

incline spider flys
3x12

standing abs
3x20

[Powerdawg]

1.8.11 ME lower

squat w/ mastadon
barx10
150x5
260x5
350x5
add brand new jack briefs
550x3
add belt
640x3 high
730x1 2" high
800x1 1/2" high
640x5 last 3 were in

deficit pulls 2.5" block, raw conv
225x3
315x3
405x3
495x6
545x3
speed pulls
315x3 3 sets

GHR
1xfailure

abs

ran out of time......but was happy with the way the jack briefs preformed. Took forever to get them on, but they will stretch some. It was amazing I could even get close to depth in first session, they have great rebound out of the hole.

[Powerdawg]

1.9.12 Shirted bench

Rev gray band hole 11 on mono
barx40
225x10
315x5
415x1
add rev band
475x1
505x1 PR
Add ragex
635x1 nt
705x1 1" from touching
765x1 .5" from touching
815x1 touched PR

Close grip bp
315x6 3 sets

Wide grip pull ups
3x6

Kettlebell tris
3x12

wide grip lat shugs
2x15

Bench felt good for first time in a shirt in a month and the last two time were a complete disaster! Nothing felt real heavy however did not move quite as fast as I wanted. Last cycle we did not use the rev bands to dial in the shirts and I cost me. This time we are going back to trusted program. Hopefully I can hit at least 800 all the way down to hole 5 on the mono. At that point the band is almost no existent about 1.5" off the chest so you are basically working on exact attempts minus 3-5%.

[Powerdawg]

1.12.12 Upper asst

DE bp w/ monster mini on all
barx10
135x5
185x3 2 sets
195x3 2 sets
205x3 2 sets

arnolds
45x12
55x10
55x12

shrugs
245x20
335x20
425x20
475x15
425x15

rope push downs
4x10

neutral front db raises
2x15

stop bent over rows
2x12

abs

[Powerdawg]

1.14.12 Sq/pull

barx10
150x5
260x5
350x3
add jack briefs
530x3
620x3
770x1
805x1
add wraps and ace suit
880x1
add rev band
960x1 smoked (love the jack briefs)

2.5" deficit pulls
225x2
315x1
405x1
495x1
585x1
605x0 out of gas
speed pulls
365x3 3 sets

rev hyper against band
3x12

hammer curls
3x15

sled drags
2 trips

abs

[Powerdawg]

1.17.11 shirted bench

barx40
135x15
225x8
315x1
365x1
420x1
445x1
add ragex
585x5 2 board close grip
605x5 2b cg
620x1 full range
650x1 full range

floor press
275x6 2 chains cg
275x3 3 chains cg
315x3 3 chains cg
365x1 3 chains reg grip
405x1 3 chains reg grip
315x3 3 chains cg

t bar row
4x10

seated db clean
4x10

rope ab crunch
3x20

Felt a little off when I put the shirt on, strong raw though. Need to have shirt taken in about 1/2" in the arms.

[Powerdawg]

1.20.12 Upper asst

Db bench
65x20
75x20
90x20
90x17

front plate raises
45x15 3 sets

blast strap face pulls
3x20

wide grip pullups
3xAMAP

fat v bar push downs
5x12

shrugs
3x15 445#

abs

Squats saturday so not so much back work today. Was week off from DE benching was hoping to go up to 100x20 but not in the cards.

[Powerdawg]

1.21.12 Geared sq/pull

Giant camber against grey bands
barx10
155x5
235x3
350x3
add belt and jack briefs
500x3
620x3
725x1
725x1
615x5 off box

low rack pulls
225x5
315x3
405x3
495x3
605x1
605x1
switch to ace suit
635x3 paused reps
675x1

GHR
1x15
1x12 w/25#
1x8 w/25#, then 6 more at bw

bis

GHR situps
3x15 w/35#

thats it freaking squats shot out the lower back, then the briefs are still too tight to pull in cant get down. All in all pretty happy bands are apx 100# tension a piece so my last two where over 900 at the top. 900 is my best in full gear w/ straight weight on the camber bar.

[Powerdawg]

1.23.12 Shirted bench

barx40
135x15
225x8
315x3
425x1
add rev gray band hole 9 on mono
475x1
505x1 PR
add ragex
625x2
700x1 did not touch
765x0 awful hand off
took the shirt off and re set it, my right hand lost all feeling
765x1 smoked

close grip bp
225x10
315x6
405x3
315x6, 225x6

kettelbell tris
2x15

seated db cleans
2x15

LMC paused
1x20 each side

Thats all i had time for, had a pretty big crew tonight and got a late start. Also I had my shirt taken in a 1/2" in the sleeves and the right arm was locked up around my elbow causing me to loose feeling in my right hand. We loaded 825 but when I took it out I almost lost due to my hand so I stopped there. Gotta stretch the arms a bit.

[Powerdawg]

1.26.12 DE bench upper asst

wide grip lat pulls
4x15 up to 220# on the stack

de bench
barx40
add monster mini's
barx15
135x10
add 40# chain
135x5
185x3 6 sets 3 widths

db shoulder press
70x15
75x12
90x12

rope face pulls
3x20

front kettelbell raises
3x15

gray band tri push downs
3xAMAP

ab roller w/ 25#
3x15

[Powerdawg]

1.29.12 Geared Sq

Giant Camber chain sq
barx10
155x5
265x5
add 120# chain
265x5
355x3
add jack briefs and removed the box
495x1
585x1
680x1
down set to box
575x7

low rack pulls in ace suit, hook grip till 705
335x3
425x1
515x1
605x1
705x1
down sets
605x1 4 sets hook grip straps down

rev hyper against bands
2x15

bis

abs

Felt good could have done some more work, however this is the week our sq and bp days fall back to back. Usually I am to torn up to do much of anything on monday night for bench, got a new shirt though and want to give it a good run tomorrow night.

[Powerdawg]

1.30.12 Shirted bench........well sorta

shoulder warmups

barx40
135x15
225x8
315x5
365x1
425x1 2 board
add metal ace
545x3 2board
605x3 3 board
635x3 3 board
650x0 did not touch
695x0 twice missed it in two different shirts

floor press
315x6
365x4
365x5
365x5

LMC
2x15

band pull aparts
2x20

was absolutely out of gas at this point. Got a new ace bench shirt and could not get the damn thing seated on my shoulder arms are way tight. Had the same problem with my ragex as well. Some of the lack of pop is due to training bench and sq on back to back days. It is not like me not to have a plan and not have a shirt that is working. I am stepping back and reevaluating my bench train at this point. I am stretching the ragex right now and will trim 1/2" off ace sleeves and then make decision on which one to use.

[Powerdawg]

2.2.12 Upper asst

DE bench
barx40
add monster mini
barx10
135x5
add 40# chain
135x5
185x3 9 sets 3 widths

Seated db shoulder press
70x15
80x12
90x12

Wide grip pullups
4x8

fat v bar tri push downs
4x12

incline RDF
3x15

abs

[Powerdawg]

2.4.12 Geared sq/dead

Sq w/ mastodon
barx10
150x8
260x5
add briefs
490x3
add belt
600x3
700x1
800x1
add suit and wraps
900x1
add rev band
1000x1 1/2" high but really fast
800x3 off box briefs only rev band

rev band pulls
405x3
495x1
585x1
675x0 in jack briefs
675x1 smoked switched to ace only, briefs just too tight on hips
745x1 PR
635x3 3 sets all paused on floor and held for 2 count at top

GHR
2x8 w/ 35# plate then finished each set to 12 w/ no weight

rev hyper against monster mini
1x15

bis

weight abs

Felt pretty good on both sq and dead, plan on 2-3 more heavy days before a possible trip to Knoxville (depending on funds).

[Powerdawg]

2.6.11 Shirted bench

rev band bench hole 7
barx40
135x15
225x6
315x5
405x1
add rev band
475x1
505x1
add ragex
645x1 no touch
725x1 no touch
775x1 PR touched!!!!
805x1 PR
855x1 2 board PR

close grip bp
315x6
315 40# hanging chain x4
315 80# hanging chain x3

t bar v grip
4x10

dead stop tri ext
3x15

lat shrugs w/ hold
3x15

Tried the Ace again to start, just not the shirt for me. Switch to my trusted Ragex I just got tightened up and weights were flying up.

[Powerdawg]

2.9.12 upper asst

incline db bench
45x20
55x20
75x20 3 sets

blast strap face pull
3x20

wider grip pull ups
2x8
Chins
2x10

gray band push downs
3x20

abs

forearm work

[Powerdawg]

2.11.12 geared sq/pull

sq w/ mastodon
barx10
150x8
260x5
350x3
add jack briefs
510x3
660x1
750x1
add ace suit
825x1 straps down
add wraps
930x1
1030x1
down set off box just briefs
770x4

rev band pulls in ace suit
425x1
515x1
655x1
705x1
755x1 PR
655x1 6 sets

ghr against band
2x10

bis

abs

Was shot out pretty quick was on the ambulance at work last night and only got about 4.5hrs of sleep. Was really happy with the way I handled 1030 had good speed. Speed on the pulls was good on all but 755, at was better at 755. We used black bands at about 7 feet with the safety bar run through them, they were letting go just above mid shin and were totally free from knee to lock out. Next week we have one more heavy week on sq should work up to 1060 and may take 1100. Then on pulls we will work to a 2nd plus chains likely 80#.

[Powerdawg]

2.12.12 Shirted bench

shoulder warm up

barx40
135x15
225x8
315x5
405x1
add rage x
545x2 2 board
605x3 2 board
655x3 2 board
690x1 full range
725x0 right wrist and forearm were on fire, really had no adrenaline or focus today. Usually happens on sq/bp days back to back

paused floor press
335x6 3 sets

LMC
110#x15 3 sets

band pull aparts
3x15

wide tri ext
2x12
1x10

Goal today was to get in and get some work in, nothing to crazy. The reps on boards moved very well. 690 was about 1/2" from touching (should go when my back/hips are not fried from squatting), on 725 I got it to touch but my wrist being sore made me push it down a little to far and missed the groove by 1/2" or so. Feel good with a 660-680 opener, will deal in the attempts next week on rev bands then take the attempts to chest, 1 board and 2 board 13 days out.

[Powerdawg]

2.15.12 upper assistance day

DE bp
barx40
add monster minis
barx10
135x8
add 40# chain
135x5
185x3 9 sets 3 grips

wide grip pulls ups
10, 8, 8, 6

rope face pulls
3x20

standing log press
12, 10, 10

rope tri push downs
3x12

abs

rev hyper
1x20

[Powerdawg]

2.18.12 Sq/pull

Sq straight weight w/ mastodon
barx10
150x8
240x5
350x3
add jack briefs
510x3
650x1
740x1
add suit
840x1
add wraps
960x1 opener easy and in
add rev bands
1060x.99999 Got a little out of position and the bar rolled down my back some, in turn got over in the hole and had to fight it through the half way mark, as I was pushing through one spotter hit the bar and I fly up. Would have hit it clean.
1110x1 2" high just for an over load, but actually handled the weight better than 1060.

deads, straight weight off floor w/ ace suit
405x1
495x1
585x1
650x1 little slower than i would like
700x1 had to grind it out at the top, need a little more arch in the bottom.

sled drags

ghr
2x20

bis

One more squat day up to 960 and a pull up to 650 then its put away till the Ironman. Feel good about my strength, if the weight cut goes well and my hands can hold up I think I put up a respectable total.

[Powerdawg]

2.20.12 Shirted bench

Rev band bench hole 5
barx40
135x15
225x8
315x5
405x1
add shirt
545x3 2 board
615x1 2 board
add rev band
705x1
755x1
805x0
805x0 just did miss it!

close grip bp
315x6
365x4
365x4

kettelbell over head tri
2x15 per arm

band pull aparts
3x20

weighted abs

hypers
1x15

[Powerdawg]

2.23.12 Upper asst

Speed bp
barx40
add bands
barx10
135x5
add 40# chain
135x5
185x3 3 sets
195x3 3 sets
205x3 3 sets

wide grip pullups
3xAMAP

incline RDF
3x15

front db raises
2x20

gray band tri push down
3x20

abs

[Powerdawg]

2.26.12 Sq/pull openers for Ironman

barx10
150x8
260x5
350x3
add jack briefs
550x3
640x1
add ace suit
750x1 no straps
860x1
add wraps
960x1 easy good depth, opener

Pull w/ ace suit all sets
245x5
335x1
425x1
515x1
655x1 easy and smooth, opener

GHR
2x15

bis
3x12

GHR sit-ups
2x20

Thats all, pretty pleased with how things finished up for this cycle. I ended up having to work a 48 hr shift Friday/Saturday and only slept about 4hrs Saturday night. So the fact that both openers moved well was kinda a surprise. Also we ran a different peaking cycle this time through and it seemed to pay off for all of us as the weights moved well for everyone. My training partner that is doing the Ironman Am day is lined up for PR's across the board. We have three guys training raw with us and they all did well today with one hitting his first 500 to depth and our 66 year old hitting an easy 500 w/ just wraps then pulling a smooth 515 w/ a tender back. Hopefully everything lines up and I can put together a respectable total at the Ironman.

[Powerdawg]

2.27.12 Shirted bench/ attempt dial in

barx40
135x15
225x8
315x3
405x1
add ragex
545x3 2 board
615x1 1 board
660x1 barley touch it, hand off was shaky rolled my shoulders out a little bit
700x1 1 board smoked
730x1 2 board best rep of the session

lat shrugs
3x15

chuck v rows
3x15

rope tris
2x15
fat v grip tris
2x15

standing abs

thats it, training is all wrap up. Two light sessions left. Openers are looking like 960/660/650