Road to the Pro-Am

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7/15/12 ME Bench Day
45x10x2
95x10
135x6
185x3
225x3
3 board work
225x3
275x2
300x1
315x1
add shirt--Brand new Super katana, 1st day in it
365x3 3 board
375x2 2 board
375x1 1 board
375x1 chest
385x1 chest
395x1 chest

Football Bar Bench
225x8
245x8
245x8

Single Arm Tricep Rope
3 sets 12

Reverse Pec Deck
3 sets of 12

Seated Cable Row
3 sets of 12

1 arm DB Military
50x10
60x10
60x10

DONE

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7/17/12 Speed Squats

SSB
70x10
160x5
250x5
add briefs
320x2
add light bands
320x2x8 with 15 sec rest

Raw Conventional Pulls
135x6
225x3
315x1
405x1
495x1
545x1
585x1---20 pound PR

1 Leg SLDL with DBs
50x8
60x8
60x8

Hanging Knee Raise Weighted
20x10
30x10
40x10

Back Extensions
3 sets of 10

Reverse Hyper
180x20x3

DONE

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7/19/12 DE Upper

Speed Bench
45x10x2
95x6x2
135x3x2
135 plus 40 chain 3x3
135 plus 65 chain 3x3
135 plus 90 chain 3x6

Incline DB
80x10
90x8
100x8
110x6
120x5

Reverse Grip Cable Pressdown
4 sets of 15

Wide Grip Lat Pulldown
3 sets of 10

1 arm DB Row
130x10x2

DONE

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7/20/12 Week 3 Circa-max Squats

55x10
145x6
195x6
add briefs
add avg bands 140
235x2
285x2
rest of the sets are strong and light bands, 320 at top
325x1
355x1
390x1
425x2
425x2

SLDL
225x10x3

Decline Sit-Ups
3 sets of 20

Leg Press Wide Stance
200x12x3

Leg Press Dynamic Calf raises
200x12x3

Reverse Hyper
280x12x3

DONE

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7/20/12 evening session

Foam roll for 10 min

Sled drags
180x100 feet 6 trips
225x100 feet 3 trips

Brawler sprints
425x100 feet 2 trips

Done

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7/22/12 ME Bench

45x10x2
95x10
135x8
185x5
225x2
275x1
305x1
330x1---5# PR

add shirt and 4 board
405x1
455x1
475x1
475x1
To chest working on technique
375 for 5 singles

DB Rollbacks on floor
30x10
35x10
40x10

Reverse Pec Deck
3 sets of 12

Swiss Bar Lat Pulldowns
3 sets of 10

DONE

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7/24/12
DE Squats on SSB
70x10x2
160x10
add 80 chain
160x5
210x2
250x2
add briefs
320x2
390 plus 80 chain for 4 doubles
390 plus 120 chain for 4 doubles

Reverse Avg Band Pulls ( minus 125 on floor, band totally off for top 4 inches)
245x5
335x2
425x1
515x1
565x1
605x1

Lying Leg Curls
3 sets of 10

Avg Band GM
15-15-15

Standing Cable Crunches
3 sets of 20

Foam Roll

DONE

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7/26/12

Shoulder mobility and soft tissue work for 15 min

DE Bench
45x10x2
95x10x2
135x5
165x5
add 80 chain
9 sets of 3 rotating grips

Bench reps
185x25

Seated DB Military
50x12x2

Lever Row
3 sets of 10

Reverse Pec Deck
3 sets of 10

Standing Abs
3 sets of 25

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7/27/12 ME Squat Straight Bar/Straight Weight to box

55x10
105x10
145x10
195x5
235x5
285x2
add briefs
325x2
355x2
390x2
425x2
455x1
490x1
520x1

Free Squat
475x1

Good Mornings
145x10
195x10
235x10

Reverse Hyper
290x12
400x12
580x12
580x12

GHD Situps
2 sets of 15

Hanging Leg Raises
3 sets of 15

DONE

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7/29/12 ME Bench
45x10x2
95x10
135x10
185x6
225x3
275x1
315x1
Shirt work to 2 board
365x1
405x1
440x1
460x0
Shirt work to chest
380x1x5

Overhead DB Extensions
35x10x3

1 arm tricep rope
4 sets of 12

Swiss Bar Lat Pulldown
3 sets of 10

DONE

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7/30/12 DE Squats SSB bar
70x10
120x10
160x5
add 40 of chain up till 120
160x2 each 40 jump
145 chain on all sets in briefs
250x2
300x2
390x2 for 8 sets

1 legged SLDL with DB's
50x8
60x8
60x8

Leg Extensions
3 sets of 20

Kneeling Cable Crunches
2 sets of 30

DONE

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8/2/12 Light DE Bench--My elbows have been killing me, so kept the bench lighter today
45x25x2
95x15
add short minis
95x3x3
115x3x3
115x3x3

Football Bar JM on reverse lights
135x10
155x10
175x10x2

Flat Tates
40x12x3

Seated DB Military
80x10
90x8

Straight Arm Pressdown
3 sets of 12

Reverse Pec Deck
3 sets of 12

DONE

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8/4/12 ME Squats and Pulls--- 3 Weeks out
55x10x2
105x5
145x5
235x3
285x1
325x1
add briefs
375x1
415x1
465x1
add suit bottoms
525x1
575x1
straps up
660x1--trouble getting to depth
660x1--jumped up call
685x1
705x1

Raw Conventional Pulls
135x5
225x3
315x1
405x1
455x1
500x1
545x2--Planned opener

DONE

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8/6/12 ME Bench
45x20x2
95x15
135x10
185x6
225x3
275x1
300x1
315x1
335x1--5#PR
345x1--15#PR
350x1--20#PR-----FUCK YEAH!!!!!!!!!!! Had planned to do shirt work today, but my raw felt so strong I just ran with it.
225x19

V-Bar Pressdown
4 sets of 15

Seated Row
4 sets of 12

Pec Deck
4 sets of 12

DONE

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8/15/12 ME Bench dialing in for meet

45x20x2
135x10
225x2
275x1
add shirt
350x1 2 board
385x1--planned opener
405x1--touched to high and had little rough press
405x1--planned 2nd, much smoother than previous

Straight Bar Pressdown
3 sets of 12

Rev Pec Deck
3 sets of 12

Lat Pull Down
3 sets of 12

DONE

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8/17/12 ME Squat 8 days out
55x12
105x10
145x6
195x3
235x3
285x1
325x1
add briefs
375x1
415x1
465x1
525x1 with knee wraps----1st time I been able to wrap since knee injury 7 weeks ago

Lying Leg Curls
3 sets of 15

Reverse Hyper
3 sets of 15

DONE

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8/19/12 ME Bench 6 days out

Light Floor Press
45x10
95x10
135x5
185x5
225x3
275x2
315x1
315x1
315x1

DB Military
50x12
60x12
70x12

T-bar Row
3 sets of 12

1 arm DB row
2 sets of 10

V-bar Pressdown
3 sets of 12

Pec Deck
3 sets of 12

Last Pulldown
3 sets of 12

DONE

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8/20/12

180 pound sled for 1000 feet

5 days till the Pro/Am

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8/22/12

Foam Roll for 10 min

Bench Press
95x15x4

Straight Bar Pressdown
2 sets of 20

Lat Pull Down
2 sets of 20

Reverse pec Deck
2 sets of 20

Lying Leg Curls
2 sets of 20

T-Bar Row
2 sets of 20

DB Military
25x20x2

Reverse Hyper
100x15x3

Tons of Shoulder Mobility Work

1 hour deep tissue massage

DONE--------Feeling strong and prepared to step back on the platform Saturday!!!!!

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Meet recap
Our crew headed down Friday morning for weigh ins. Arrived at the sweatt shop about 11am, I weighed in 234.4 fully dressed. Sure I could have cut to 220, but it just was not worth it in my eyes. Everyone got their rack heights figured out and we headed to bob evans to smash food. Got an early check in at the hotel and relaxed for about an hour. Went shopping with my girls for a few hours then meet our entire crew for dinner at Outback steakhouse, 60 bucks later I was fueled up... Headed back to the hotel and hit the pool for a few hours just relaxing, In bed about 10pm, actually slept great!!
Meet day
Up at 640, meet our crew downstairs for breakfast buffet at 7, had rules meeting at 8. Flights get posted and of course I am in the 4th flight, its gonna be hours before I squat. Having 4 other guys from my gym kept us busy keeping everyone on track. By the end of the 2nd flight everyone is talking about how strict the judging is today and its been a mirage of red lights..FUCK ME is the only thought in my head right now. Grab some earphones and go into my own world for a bit.
Squat warmups went like this..
Foam rolling
barx10
145x5
235x3
325x1
briefs on
415x1
450x1
suit bottoms on
505x1
straps up
605x1
I am 4th in the flights and the first 3 guys bomb, this messes with my head a bit.
Opener 680- total smoke show
2nd 710- my decent started out of groove, then I sat back hard and got down, 3 whites
3rd 730- perfect setup, felt good going down, came up slow but 3 whites
Not only in the meet, but 3 for 3 with a 230 pound meet PR
Got some lunch and helped my guys get warmed up for the bench
Bench warmups looked like this
foam rolled
bunch of band work
45x15
135x8
185x3
225x1
275x1
shirt
335x1 2 board
feeling good, bench training has went well considering I had to go into a new shirt 7 weeks out
opener 385 EASY
2nd 410 smooth and 5 pound PR
3rd 430 little rough press but locked out with 3 whites
Now I am 6 for 6 and feeling on top of the world, On to the deadlifts
I have had NO luck pulling in a suit, so my pulls are all gonna be raw.
Warmups went like this
tons of foam rolling
135x5
225x3
315x1
405x1- felt heavier than it should,,,back is pretty sore from squats
495x1- kinda slow
With all the bomb outs there are only 7 lifters left in the 4th flight, so this is gonna fly and there will be no time for rest
opener 545--Super easy
2nd 580-- smooth
3rd 600--kinda a grinder, but 3 whites and my first 600

So at the end I went 9 for 9, ended with 1760 total which is a 395 meet PR from 14 months ago. 1760 was good enough for 1st place in the 242 Open multiply

This was a hoooge meet for me, now its time to get bigger and stronger and we will see ya at the Ironman in March!!!!!