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

[Powerdawg]

5.10.12 Shirted bench

Rev band and chain bench
barx40
135x15
135x15
225x10
315x5
add 80# chain
315x1
add rev gray band hole 5 on mono
405x1
add ragex
545x1
635x1
680x1
725x2 at 2 board PR! was going for one but it was easy so hit two

floor press
315x6
add 40# chain
315x4 3 sets

LMC
3x12 160#

seated up front kettle raises
2x15

wide grip face pulls
2x15

incline db shrugs
2x25

gray band tri push downs
2x20

Felt good in the shirt today. Hopefully this cycle pays off in a PR feels like we are really hammering the lockout. I am changing my assistance bench work back to more 4's and 5's as I feel my raw strength has dropped off a bit.

[Powerdawg]

5.12.12 Sq/pull

Giant Camber box sq w/ hanging chains
barx10
155x8
245x5
add 80# chain
245x5
up to 120# chain
335x3
385x3
425x3
475x1 PR
Strip set
335 120# x3
335 80# x3
335 40# x3
335x3

rack pulls below knee against double monster mini
barx5
245x5
335x5
425x3
515x3
605x3
695x1
745x0
515x3 5 sets all reps pause

GHR
BW+1 chain x10
BW+2 chain x10
BW+3 chain x5
BW x5

Rope lat pulls
3x15

GHR abs
3x15

The aux work is taking a hit lately with the up tick in volume on the pulls but thats why the call it aux work I guess. Will try to hit some rev hyper on bench day and some high rep GHR's on shoulder/speed day. Also have add some sort of lat work every day I train, two on speed day.

[Powerdawg]

5.15.12 Shirted bench

2 board comp grip against bands
barx40
135x15
185x12
225x8
315x5
365x1
add 2 board and bands, ragex
525x2
585x3
635x3 PR
690x0 WTF! no bands

close grip against bands raw
275x6
275x5
275x7

t bar w/ y bar
4x12

seated db cleans
3x15

Ran out of time. The bands in the shirt are really focusing on the tris and I think the last set at 635 just shot me out. We tried to go up 92% of a projected max for a single w/o the bands but either my numbers were to high or I was just shot. Thinking back I felt a little out of position as I remember the bar tracking way down toward my stomach and my elbow were tucked really really hard, which in the ragex is not really a good thing. I need to flare a little bit at the bottom. We will see over the next two weeks if this program worked at all. Plus I should have one of my normal hand off guys next week.

[Powerdawg]

5.18.12 Aux

Speedish bench
barx40
tried to add a short band but damn thing pop and bruised the shit out of my thumb!
add 40# chain
135x8
up to 80# chain
135x5
185x5 3 sets close grip
185x3 2 sets comp grip

Incline close db press
55x20
65x15
75x15

shrugs
245x20
335x15
425x15 2 sets
behind the back
335x20
335x40

ez bar skull crushers against bands
3x15

wide grip pullups
10xBW
10xBW
8XBW

band pull aparts
1x20
1x16

ab wheel
3x15

Nice and easy!

[Powerdawg]

5.20.12 Squat tug day

Speed strength squats
barx10 off low box
add black bands
barx10 low box
150x10 low box
260x5 low box
350x3
add belt and jack briefs removed box
530x3
620x3
add suit
720x1
820x1 roughly 1020# at the top
down set briefs only of parallel box
550x6

Rev band pulls hole 4 black bands
335x3
add ace suit
425x1
515x1
605x1
725x1
755x1 PR
speed sets
515x1 8 sets 30 sec rest

GHR
BWx15
BWx15

Under grip lats
3x15

Had to get out of there. Wanted to hit some more abs and GHR work but was just out of time. The way we had the bands they are roughly 200# of tension at the top. I like the new combo of the boss suit and jack briefs seems to be the perfect combination of stop and pop. Pulls really seem to be responding to the higher volume on the down sets, be it speed work or just reps. Seems like my pull gets better with a raw week conventional then going to a single in gear the next. We have been overloading the top on all deads in gear since the Ironman and everyones pull is moving. We are all a good ways out so everyones top sets today were fairly conservative and easy.

[Powerdawg]

5.21.12 Shirted bench

barx40
135x15
135x15
245x8
335x3
425x1 2 board
add ragex
545x2 2 board
605x1 2 board
700x7/8 1 board, hit the damn lip on the up right, other wise it was smoked
730x1 2 board
750x0 2 board, we were off on the hand off and it bent my right wrist back and wrenched it. Took it out again and I lost it at the bottom.

Close grips
275x12
275x12 2 board

CS t bar
4x15

Tri ext wide
3x12

Shrug backs
3x15

front plate raises
2x20 45#

thats it, a shitty day no doubt. I hate benching the day after squatting! I was suppose to do bench only at APC nationals here in Atlanta but I have gotten off course on my bench program, too much shirt work. My own fault I was not ready to jump back into training yet after the Ironman and I was trying to force the progress, that never works. Plus I am so focused on doing full meets that I have trouble getting motivated for a bench only meet.

[Powerdawg]

5.25.12 Upper asst

2 board DE bench
barx40
95x25
135x15
185x15
add 80# chain
225x5 3 sets close 2 board
225x5 2 sets comp 2 board

flat db close press
20, 12, 12

wide grip pullups
bwx8
bw+20# chain x6
bw+ 40# chain x6

blast strap face pulls
3x20

lat shrugs
3x15

fat v bar tris
2x15

out of time had to go get my daughter.

[Powerdawg]

5.26.12 Squat/pull

SSB sq off parallel box
barx10
155x10
245x8
335x6
384x4
add 80# chain
335x4
up to 120# chain
335x4
up to 160# chain
335x4
245x8

2.5" deficit pulls
135x6
225x6
315x6
405x4
495x4
605x0 Was smoked for some reason

GHR abs
3x20

rev hyper
2x15

Thats it, thinking I am gonna shut it down this week and go easy. Works out well cause I have a couple days of extra work and guys doing a meet next weekend. Body is feel the extra volume right now, so will back off for a week and start up for the pro/am in two weeks!

[Beast]

Nice lifting in here, bro. I hear ya on taking a break. You'll come back nice and refreshed.

[Powerdawg]

Nice lifting in here, bro. I hear ya on taking a break. You'll come back nice and refreshed.

Thanks Bro, I hope so!

[Powerdawg]

5.29.12 Deload bench

barx40
135x15 2 sets
225x10
add 2 board
315x6 3 sets

band flies
3x15

wide CS row
3x15

Rope push outs
3x15

avg band pull apart
2x20

band crunch
5x25

Thats it just setting the table for the Pro/Am cycle.

[Powerdawg]

6.1.12 Aux

Incline db press
4x20

wide grip pull ups
3x8

seated front plate raise
2x20

avg band tri push downs
3xAMAP

avg band face pull
3x25

wrist rollers
1 time

[Powerdawg]

6.2.12 Deload lower

SSB sq walked our close stance
barx10
165x10
255x8 3 sets

leg press
2x15 some plates and a double monster mini

rev hyper
3x20

sumo deads
135x6
225x6
315x6

close grip lat pull
3x15

1 trip 10 flips w/ 350# tire

leg raises
2x15

Thats it, feel a lot better after taken it easy for a week. Nice blood flow work today. We will ease into Pro/Am training Monday with some floor press and next Sunday we will kick off sq/pull training with some speed strength.

[Powerdawg]

6.5.12 Bench

Rehab/Prehab

Floor press
barx30
135x15
225x12
275x5
315x5
335x5
355x5
365x5 PR, I think never really tested 5's.
295x8 paused

5" dead stop press's
120# chain
135x6
225x6
275x6
315x6
295x6

standing db press
30x15
35x15
40x15
45x15

CS row
4x12

kettlelbell tris
3x12
1x15

rope face pulls
4x20

GHR
2x20


So starts Pro/Am training! Easing into it so far.

[Powerdawg]

6.8.12 Assistance

Speed bench straight weight
barx40
135x15
135x15
245x3 8 sets 3 grips

Incline db close press
3x12
1x10

wider grip pull ups
BWx8
BW+40# chain x6 2 sets
BWx10

inverted blast strap face pulls
4x12

shrugs
335x15
425x15
515x12
515x12
behind the back
425x20 2 sets

fat v bar push downs
4x10

GHR hypers
2x15

lower abs

[Powerdawg]

6.10.12 Squat/pull

Giant Camber bar w/ chain
barx10
add 80# chain
barx8
up to 160# chain total
barx8
165x8
255x5
345x5
435x3
add jack briefs
575x3
610x3
Down sets
500x5
520x5 2 sets

Deficit pulls off 3" block conventional
135x5
225x5
315x5
405x3
495x3
545x3 2 sets
405x5 3 sets all paused reps

Elevated GHR's
BWx10
BW+25x10 3 sets

GHR abs
1 set to failure

Rev hyper against band
1xfailure

Was not the best session ever, long night at the station. But really hammered the squat and pull pretty good. Knocked the heavy GHR's. Will try and double up on abs Monday before and after benching. Laid off the lats because we are benching tomorrow and I was totally smoked by the end.

[Powerdawg]

6.11.12 bench day

Floor press straight weight
Barx40
135x20
135x20
225x12
315x3
365x3
385x3
405x3
325x9

Low incline db press
4xAMAP

LMC
3x10 166#

D handle chins
2x10
1x8

Seated db cleans
2x12

Neutral front db raises
2x15

Switched things up a bit will see how I like it, trying to keep my wrist in better shape for this meet.

[Powerdawg]

6.12.12 assistance

6 sets of face pulls

5 sets of rope ab's

10 sets of bis

20 mins of cardio

All done at the station.

[Powerdawg]

6.14.12 Auxiliary day

DE bench
barx40
135x15
135x15
185x15
225x3
235x3
245x3
255x3 3 sets
260x3 2 sets

2 board against gray bands
225x8
275x6 3 sets
225x8 close grip

wide grip pulls ups
BWx10
BW+20# chain x6 2 sets
BWx10

wide spider flys
4xAMAP

shrugs
335x15
425x15
475x12 2 sets

snatch grip shrugs
335x20
335x15

seated shoulder press
2x15

rope tri push downs
2x20

ab wheel

[Powerdawg]

6.19.12 Squat and tug day

SSB sq against choked blue bands (roughly 250-275 at the top)
barx10
add bands
barx8
160x5
250x3
290x3
add briefs
340x3
390x3
430x2
480x0 the damn ssb owns me under heavy weight, this is by far the heaviest I have ever gone.
340x6 off box

rack pulls just below knee
245x6
335x6
425x3
515x5
605x3
605x2 back was shot from the ssb
515x3 6 sets 1 min of rest

ghr against monster mini
4x8

sled dragging x untill my quads were cramping

ghr abs
a couple sets of many reps

rope lat pull downs
2x20

Smoked!!! My schedule sucks sometime for training with everyone else. Getting off work after being up much of the night is not really good for ME work. But it is what I have to work with, hopefully I have laid out the cycle right and my really heavy important days will hit when I have been off the day before. Plus the damn ssb works me over every time we go heavy on it. My squat still involves a lot of back and I natural bend over a good bit on the way down so the ssb just push's over more than someone who is a higher bar upright squatter. However I am getting the hang of it. The last set I unracked and stood there with it for what seemed like 5 mins, I could not get a breath and decided to rerack since I really didn't feel like passing out on the way down. My upper abs are very sore now as it felt like every muscle I had was contracting trying to grab a breath. On the pulls this is my weakest position to pull from as its all back and no leg/hip drive, plus I pull almost all my rack pulls raw and conventional and I pull sumo in meets.

[Powerdawg]

6.19.12 Shirted bench

Rev band press, hole 9 w/120# chain
barx40
135x15
135x15
225x5
315x2
355x2
415x2 2 board
add 80# chain
425x1
add 129 # chain and older ragex
515x1 no touch
605x1 no touch
695x1 bout .5" from touching
785x1 2 board roughly 905 at the top

close grip rev band at hole 7, 120# chain paused
335x3 full range
335x5 3 sets 2 board

CS row
4x12

rope abs
3x15-20

front/side db raises
3x20

blast strap push ups
2xfailure

band pull aparts
1xfailure avg band

Felt surpassingly good today on the bench. We have been playing with the reverse band press w/ chain and I think we finally got the setup right. When we did just straight weight I felt like you could "beat" the band, meaning just ride the rebound all the way through the lift especially on the higher settings. With the chain set to kick in about 3" off the chest it sort of take the "slack" out of the lift and really makes you have to grove it. This was a high hole setting on the mono obviously as I am not a 900# bencher by any stretch, however this is a great way to prep your body for a big bench at the meet right from the start of the cycle. I am only wearing my shirt every other week and plan on only taking 3-4 lifts each session in it. Hopefully this carry's over and saves my wrist/hands for the meet.

[Powerdawg]

6.22.12 Asst

Speedish bench
barx40
add 80# chain
barx10
135x8
185x5 3 sets close grip
185x5 2 sets comp grip

wide grip pullups
10xBW
8xBW+20# chain 2 sets

neutral grip lat pulls
2x20

seated db press
55x10
65x10
75x10

gray band tri push
2xAMAP

blast strap face pulls
3x15 w/ 40# chain around neck

Thats it, in and out in an hour. Had some child care issues and had been helping a buddy move some furniture in to his town has. Was kinda shot out from that but had to get some work in, so I ran to the gym did what I needed/could and got out! Squats in the morning.

[Powerdawg]

6.23.12 Squat/pull

Straight weight sq w/ mastodon
barx10
150x8
260x5
350x3
add jack briefs
530x3
620x3
730x1
add wraps
820x1 PR
add rev bands
910x0 just not there jumped a little much should have gone 880

Down sets
730x2 5 sets

Pulls
510x1 12 sets 30 sec rest between

GHR
4x8 40# chain around neck

Thats it had to roll and have some sort of cold/sinus/allergy thing going on has sucked all my energy.

[Beast]

820x1 PR.

Fuckin sick, bro. Congrats.

[Powerdawg]

Fuckin sick, bro. Congrats.

Thanks bro, me best in brief was 804 and that was done in a meet but I was peaked out for that as well. The 820 was only 3 weeks into this cycle so hopefully that puts me on track for a big squat in full battle gear come Aug.