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

[Powerdawg]

6.26.12 Benching

2 board against choked (around mono base) avg bands
barx40
135x15 2 sets
225x6
315x2
385x1
add 2 board and bands
315x3 Close grip
335x3 CG
throw on a ragex just back from alterations
495x1
585x1
635x1 blew a seam on the shirt
315x5 2 sets

bottom end stop press, chain set 3" of chest all reps paused
225x6
275x6
315x6
365x3 little to big a jump

CS 1 arm rows
4x12

ez bar skull crushers against bands
3x12

seated rope face pulls
4xAMAP

elevated close grip push ups
2xAMAP

That was it bench felt ok, shirt groove felt right till I blew the seam! Still smoked all the shirted reps. Was not supposed to use a shirt tonight but needed to know of the shirts fit. Will be a heavy full range day next monday so should give me a decent idea of where I am at bench wise. I feel strong in the bench again (best since last year when I hit 725) but we are only 3 weeks in.

[Powerdawg]

6.29.12 Aux

Bench
barx40
95x20
135x15
135x15
add 80# chain
135x5
185x5 3 sets close
185x5 2 sets reg grip
275x5 2 sets 2 board

incline close db press
75x12 4 sets

wide grip lat pulls
210x12
220x10
230x12
250x8, 230x4

incline supine shrugs
110x12 2 sets
110x16

arnold's
45x12 2 sets

fat v bar tri pushdowns
2x20 alternating grip thumb around then false grip

Thats all, have to hit abs later got daddy day care this morning!

[Powerdawg]

7.1.12 Shitty Squatting, ok pulling day

Giant Camber bar straight weight
barx10
155x8
245x5
335x5
445x3
add belt and briefs
555x3
605x2 WTF
500x3 3 sets off parallel box

Pulls
225x5
315x3
405x1
495x1
545x1 5 sets raw
add suit
545x1 4 sets
545x3 all done with 30 sec of rest

GHR 2 chains
3x10

paused SSB squat
2x8

one leg leg press
2x15 per leg

GHR abs
2x15

This was shot out day, squat was off a little not very happy at all. Pulls were ok nothing to write home about. The heat down here has been really bad and I think it took its toll this morning.

[Powerdawg]

7.2.12 Shirted bench

Rev band hole 7 w/ 120# chain
barx40
135x15
135x15
225x6
275x2
315x2
365x2
405x1
add rev band and 80# chain
405x1
add ragex and up to 120# chain
545x1 nt
635x1 almost touched but blew the seam in the shirt
switch to old ragex
675x1

close grip hole 5
405x4
405x4
405x3
add slingshot
405x6
225x13 no band hands on smooth

seated chain shoulder press
3x20

seated CS row
2x12 outside grip
1x12 inside grip
1x15 outsidex5, insidex5, neutralx5

avg band facepulls
3x20

close grip pushups
1x40

Thats it, was really pissed about the shirt! All the weights felt light.

[Powerdawg]

7.5.12 Aux day

Db bench for reps
55x20
65x20
75x20 3 sets

shrugs
245x20
335x20 3 sets

seated db press
55x20
65x20 2 sets

neutral grip lat pulls
3x20

avg band tri push
3x20

Chuck V row
2x20

Just a light blood flow day, just in time too!

[Powerdawg]

7.8.12 Squat/pull day or surviving the georgia heat!

Rev band squat
barx10
155x10
265x5
add new iron woody 20" bands (they take off roughly 70ish in the hole)
465x3
add belt and jack briefs
605x3
730x1
820x1
add boss and knee wraps
910x1
switch to older boss
1000x1 smoked and in on depth
1100x1 moved it well about 1.5" high
845x3 straps down no wraps

rev band pulls hole 3 on rack
245x3
425x3
add ace suit
655x3
705x3
755x3 PR
805x1 PR

bent over rows
4x12

GHR
2x20

Thats it, we took some time setting up the new bands as we had to take the mono apart. The bands worked well. Pulls felt as good as ever, bands let go at the top. The heat is smoking everyone to have to cut back on the volume a bit.

[Powerdawg]

7.11.12 bench day

Floor press w/ chain
barx50
135x20
225x12
315x6
add 40# chain
315x3
up to 80# chain
315x3
up to 120# chain
315x3
335x1
365x1
add sling shot
405x1
225x12 120# chain drop set all reps paused

3 board straight weight close grips, all reps paused
335x6
385x4 damn it!
335x6
335x6

Seated CS row inside prone grip
3x12

incline fly machine against monster mini and light band
3x12 w/70#

standing db press
40x12 4 sets

wide grip face pulls
3x20
1x25

tri ext
3x20

straight arm lat pull
2x15

Floor press is moving up so that indicates for me my shirted bench is moving. Next week should tell a lot as its shirt work rev band at hole 5 on our mono with gives noting 2/3 of the way up. Usually I should be able to smoke a 2nd attempt on that setting, but we are experimenting w/ chains on rev band press this time around so I figure I should be good for about 750 in bar weight and 120# in chain. Really have no idea what that will translate too come meet day, only thing I know right now is I am getting stronger and feel like I am getting dialed in. Only working in the shirt every other week is really the way to go for me.

[Powerdawg]

7.13.12 Assistance

DE bp
barx40
95x30
135x15
add 40# chain
135x6
up to 803 chain
135x6
205x3 6 sets 3 grips all in side the rings
255x10 2 sets off 2 board

incline close db press
65x15
75x10 2 sets
75x12

wide grip pullups
2x6 no straps
set of 10, 8 and 6 with straps

rear delt flys
55x12 3 sets
55x16 1 set

seat rope shrugs
3x12

fat v bar push downs
3x20

front db raises, done neutral for 10 the prone for 10
3x20 rep out the last set don't remember how many

wrist rollers
abs
shoulder rehab all done for some sets didnt really count.

The humidity was freaking suffocating this morning, it was not really that hot just very humid.

[Powerdawg]

7.14.12 Sq/pull day

Giant Camber bar sq w/ chain
barx10
160x8
250x5
350x3
440x1
add jack briefs and 80# chain
610x3
up to 120# in chain
700x1
770x1
add boss suit
810x1
515x3 120# chain off box just briefs

1.5" deficit pulls ace suit
315x3
405x1
495x1
605x1
675x1
495x3 6 sets all paused straps down

ghr
2xfailure

rev hyper
1x15

ghr abs

Thats it, heat took its toll and i was gonna be sick so cut out.

[Powerdawg]

7.17.12 Shirted bench

Rev band hole 5 on mono avg bands
barx40
135x15
245x8
335x2
385x1
add rev band
475x1 easy
add rageX
565x2 2 board no band
635x1 1 board no band
bands back on
700x1 1.5" from touching
750x0 dump
750x0 miss grooved!!!!! Damn it!!!!
805x1 2 board

Rev band close grip 2 board
425x5 3 sets
335x12 all paused

wide grip CS row
1x12
3x10

blast strap face pulls
3x20

tri ext
3x20

neutral grip lat pulls
2x a bunch of reps

thats it, was hot and I was pissed. Time to leave before I got really stupid. Should have gone 735 on the 2nd bench attempt, but got excited and made big jump miss grooved them both. Shirt is fitting a little different I guess I leaned out some with extra volume and the heat.

[Powerdawg]

7.19.12 Recovery

sled drags forward x2 trips
sled drags backword x1 trip
rev hyper 2x15
GHR abs 2x20
Foam rolling
inversion table
band traction on mono

[Powerdawg]

7.20.12 assistance

speed bench
barx40
95x20
135x15
add 80# chain
135x6
185x3
205x3 6 sets
255x5 2 boards 2 sets

standing pin press
3x10

wide grip pullups
bwx12
40#chainx8 2 sets
bwx12
db shrugs
130x25 3 sets

rope face pulls
3x25
2x15

elevated pushups
set of 30
set of 20 against monster mini

seated db cleans
1x12

side lateral db raises
1x15

[Powerdawg]

7.22.12 Squat/pull

Straight weight sq with mastodon
barx10
155x8
245x5
335x3
add jack briefs
495x3
625x1
715x1
add old boss suit
830x1
add wraps
935x1 smoked and fairly deep, likely opener
1030x1 had to fight but got it, we added the new 20" bands but they did absolutely nothing for anyones overload
605x5 paused on parallel box just briefs

Sumo pulls
225x3
315x1
405x1
495x1
585x1 7 sets
585x5 all sets done 30-45 sec apart

GHR
1x15 bw
1x12 w/22#
1x12 w/33#
1x10 w/33#
1x15 bw

under grip lat pulls
4x12

ghr abs
2x20

green band curls
1xfailure

Form felt really good today, was not really ready to take the weights we did today but had a guy doing a meet next week and he need to hit his opener. So we switch next weeks squats and this weeks. Works out well because we are running the SPF state meet next week and we are gonna do some speed strength squats and speed pulls to bring the intensity down a notch and work on speed.

[Powerdawg]

7.23.12 Bench pressing

2 board bench against avg bands, roughly 120# at the top
barx40
135x15
225x6
315x2
365x2
405x1
add 2 board
455x1
add bands
315x3
365x3
405x1
425x.999999 damn!
close grips
305x5
305x5 w/ bands, 305x5 w/o bands

one arm neutral grip cs row
4x10

db floor press
130x6 2 sets
90x12

incline bench machine tris (we load up bands and drop the seat all the way down, don't let any tension off tris)
3x15

cs delt rows (drop seat to bottom on chest supported row use the inside handle but prone instead or neutral and pull like a face pull)
2x20
1x15

standing straight bar overhead delt raises
2x15

Felt good tonight especially after a squat day yesterday. Went fairly hard raw and bench flat footed to save my lower back some. Back in the shirt next week.

[Weatherholtz]

training looks good and strong bro, hope to see you put a good total together @ pro/am

[Powerdawg]

training looks good and strong bro, hope to see you put a good total together @ pro/am

I hope so, looks like the 242's will be pretty deep or at least a few of us will be close on totals. Should make everyone better!

[Powerdawg]

6.27.12 Aux day

Training at commercial gym today where are holding the Ga State Meet, just hitting stuff while weight-ins are going on.

Fat bar close grip bench
135x30
225x12
315x5
305x2
225x22
225x19

Neutral grip chins
3x12

Wide grip pullups
2x8

rear delt machine
2x20

Hammer strength iso row
3x10

machine dips
3x15

Just some different stuff.

[Powerdawg]

7.29.12 Sq/pull

SSB box sq
barx10
add blue band
barx5
150x5
240x3
add briefs
315x3
switch briefs
315x3
add gray band
275x3

throw on a new boss suit to see how it fit, worked up to 740x1 straps down on the mastodon.

Form pulls in loose older boss briefs
225x5
315x5
405x5
495x1
add 40# chain
495x1 5 sets
add belt
495x1 3 sets

Rev hyper against band
2x20

ghr Khaos style (5 full reps, 10 short reps kinda like a curl, 5 full range reps)
2x15

MC lat pulls (use an over grip on rope attachment, lean back at a 40ish degree angle and pull to the sternum)
2x15

Thats all, little bit of deload cause everyone was smoked form working the state meet yesterday. Comes at a good time now I can recover a bit and go all out to the Pro/Am.

[Powerdawg]

7.31.12 Shirted bench

Rev band hole 3
barx40
135x15
225x8
335x2
385x1
425x1
add rev avg bands
475x1 PR
add rage x and subtract bands
545x2 2 board
625x1 2 board
add bands back
665x1 1" off chest
705x1 .5" off chest
730x0
730x0 damn it!!!

Rev band 3 board close grips
425x5
425x5
425x7

CS row
4x10

face pulls
2x30

weighted abs

Had to roll, was feeling sick for some reason really was not as hot as it has been. My freaking bench is in a low spot, technique is just not dialed in with my shirt. Its so damn hot thats the shirt sticks and is hard as hell to get set. Also I have put on some size in my shoulders. I guess in the heat I am only good for two attempts. Place next week and at the meet I wont take the last two raw attempts just off boards and shirt up.

[Powerdawg]

8.3.12 Assistance

Bench
barx40
95x20
135x15
225x3 6 sets
315x5 2 sets

Arnolds
55x12
60x12
65x12

shrugs
245x20
335x20 4 sets

incline rdf
2x12
1x16

fat v bar tris
3x20

y grip chins
3x10

[Powerdawg]

8.4.12 Squat/pull

Full range full gear sq
barx10
150x8
240x5
350x3
add jack briefs
550x3
640x1
add boss suit
750x1
straps up
830x1
add wraps
930x1
1005x0 Really never got my air, got in the hole got moving and fell over backwards, at this point i was done we had already been squatting for 2 hours

pulls
225x3
405x1
545x1
655x1 smoked opener
705x0 I knew better than to try this one, I was smoked the heat and humidity was killing me felt like shit

rev hyper
2x12

Thats it, the heat and how many guys we had going just whipped me. We are gonna have to revise the way we squat and go to two small groups with the other group helping. Takes way to long to go from my warmups back down to the other guys work sets. Everyone was done and out of there gear before I ever got to my opener weight. This is my last heavy on the squats will do some speed work next week then not put a bar on my back for two weeks before the pro/am.

[Powerdawg]

8.6.12 FINALLY A DECENT SHIRTED DAY!!!!!!

barx40
135x15
225x6
315x3
405x1 2 board
add ragex
545x1 2 board
635x1 1 board
660x1 bout an 1" off
705x1 1 board, pulled the shirt too tight
730x1 2 board freaking killed this one best rep of the whole training cycle

405x3 2 boards
315x10 2 boards
315x16 3 boards

close grip CS row
1x20
2x15

decline tate press
2x15

CS tri push's (standing grip our chest supported tow on the inside and hammer out some reps really concentrated the tris)
3x15

Chuck v rows
3x15

Thats it, was a little cooler and was able to get the shirt set right. Still gotta touch my opener next week but should have no problem.

[Powerdawg]

8.9.12 Assistance

Speed bench
barx40
add 80# chain
barx10
135x5
185x5 5 sets all close grips

seated db shoulder press
60x12
70x12
75x12
55x18

db shrugs
130x20 4 sets

wide grip lat pulls
2x10 w/ bw
1x6 w/40# chain around neck

Rope front ext
3x15

standing rear delt flies
2x15

rope low lat pulls
2x15

Thats it, was just sorta shot out from work. Decent work but nothing earth shattering.

[Powerdawg]

8.12.12 Pull/sq

Pulls full gear
135x10
225x5
add boss briefs loose
315x3
405x1
add ace suit
495x1
straps up
545x1
655x1 opener
add 40# chain
655x1 easy

Speed sq
barx10
150x8
240x5
add jack briefs and avg bands
330x3
420x3
510x3

rev hyper
3x12

under grip lat pulls
2x15

inversion table
2x30sec

all done on 2 hrs of sleep, had a really long day yesterday on the ambulance. Felt decent though, strength was good on pulls but speed could have been better. Looks like the openers are 930/665-685/655, planned 2nds if all goes well 970/705/700

[Powerdawg]

8.13.12 Shirted benching

prehab/rehab

barx40ish
135x15
225x6
315x2
405x 1 board
add 52 rage x
545x1 2 board
620x1 1 board
665x0 out of position
665x1 no touch, was a slow grinder something was up with the shirt
switched to 54 ragex that has been altered to match my 52, shirt as about 4-5 reps in it
605x1 1 board smoked
705x1 2 board smoked

flat db bench
65x20
75x20

wide and neutral cs row
3x20, 10 with each grip each set

standing cs tris
3x15

band pull aparts
3xAMAP

Gonna go with the 54 ragex at the pro/am, the 52 is just tight as hell but shot out no real pop. Gonna open at like 655.