Journey to a 242 Elite Total

[underthebar]

Training Log as I prepare to hit Elite at 242.
Recently competed at the SPF Pro-Am where I went 9 for 9 with 730,430,600..1760, weighing 234.4
Next meet looks like the SPF Ironman, where I look to hit 1900.
My squat and deadlift have come along very well, my bench is lagging.
Always looking for comments and critics.

[underthebar]

8/28/12 RM Bench
45x15x2
95x10x2
135x10
185x10
225x10
250x10

DB Incline
50x10
60x10
70x10

V-Bar
4 sets of 15

Swiss bar pulldowns
4 sets of 12

Rev Pec Deck
4 sets of 12

DONE

[underthebar]

8/31/12 ME Squats

Front Squat Harness
45x10x2
95x10
135x5
185x5
225x5
250x5
275x5
300x3
325x3

Car Deadlift
150x6
350x5
440x3
530x3
625x3

GHR
3 sets of 15

Rev Hyper
180x15x2

DONE

[underthebar]

9/2/12 ME Bench Raw work
45x15x2
135x10
185x3
205x3
225x3
250x3
275x3
300x3
315x3
330x3
add slingshot
365x1
375x1
385x1
395x1
405x1

CGB
185x10
225x10x2

V-Bar Pressdown
3 sets of 15

T-Bar Row
3 sets of 10

Lat Pull down
3 sets of 12

DONE

[underthebar]

9/3/12 DE Squat Week 1 cambered
Added mini bands to front of mono lift
65x8x2
115x2
165x2
add light bands around quarters
165x2
215x2
265x2x10

Deadlift off 6 inch blocks
135x5
225x5
315x5
405x3
495x1
545x1
605xfail

Lying leg curls
60x50x2

DB SLDL
50x10x3

Hypers
490x15x3

DONE

[RobmoriRB]

looks solid in here...and I am assuming you might be using the WSBB method.....Im going to sub, an I am also using WSBB

[underthebar]

looks solid in here...and I am assuming you might be using the WSBB method.....Im going to sub, an I am also using WSBB

Thanks,,,,yeah primarily WSBB based routine

[underthebar]

9/5/12 DE Bench
155 plus doubled minis 9 sets of 3

PVC Bar
100x15
150x10
150x8

Incline DB
50x20x3

Tates
35x12
40x12
50x12

Swiss Bar Pulldowns
180x10
200x10x2

Reverse Pec Deck
80x12x3

DONE

[underthebar]

9/7/12 ME Squats on SSB
70x10
120x5
160x2
210x2
250x2
add 160 chain
250x2
add briefs
300x2
340x2
390x2
430x1
450x1
475x1

Speed Pulls --Sumo
225 plus 110 bands 3 doubles
315 plus 110 bands 5 doubles

Reverse Hyper with glute isolation
55x10x3

GHR
BWx10
32x6x3

Hanging leg raises
4 sets of 25

DONE

[underthebar]

9/9/12 ME Bench Floor Press
45x15x2
40 chain x10

80 chain for everything else
45x10
135x10
185x5
225x3
245x1
265x1
275x1
285x1

Pendlay Rows
165x10
215x10x2

Skull Crushes
80x12 then CGPx12
100x12 then CGPx12
130x12 then CGPx12

Facepulls
75x12x4

1-Arm DB Military
50x10
60x10
70x10

Reverse Pec Deck
100x10x3

Rev Grip Lat Pulldown
160x10x3

DONE

[corey_hayes]

Nice work... i love the pendlay rows

[underthebar]

Nice work... i love the pendlay rows

Thanks Corey.......Pendlay's kick ass!!

[underthebar]

9/11/12 DE Squats Week 1 SSB
warm ups till work sets of
300 plus light and monster mini bands for 6 doubles

Strongman conditioning stuff
900 Tire for 3 flips
700 Tire for 10 flips straight

Medley
Brawler 190 x 100 feet then 135 per hand farmers x 100 feet
Brawler 230 x 100 feet then 225 per hand farmers x 100 feet
Brawler 280 x 100 feet then 250 per hand farmers x 5 feet----SMOKED

DONE

[underthebar]

9/12/12 DE Bench
Warm ups till work sets with 90 chain
135x3x3
155x3x3
165x3x3

75% for reps
275x11

Decline DB
100x12
110x10
120x8

Reverse Grip Pressdown
4 sets of 15

DB Rear Fly
25x12
30x12x2

Standing Abs
80x25x3

DONE

[underthebar]

5/13/12 Off Day

Sled Drags
Forward 4 plates x 1200 feet
Reverse 4 plates x 400 feet
Hooked to one shoulder for core 4 plates x 400 feet
Head harness for neck work 1 plate x 400 feet

DONE

[underthebar]

5/14/12 ME Squats Free Squat, Straight bar and Straight weight
55x8x2
105x5
145x5
195x3
235x3
285x2
325x2
375x2
425x2
450x2
add briefs
505x2
535x2

SSB Good morning to box squat
160x6
250x5
250x5

GHR 1 set max reps
40

Leg Extensions
225x20
250x20
Drop set from 225 thru 75---BRUTAL

Hyper
300x15x3

DONE

[underthebar]

9/16/12 ME Bench
45x10x3
95x8
135x5
185x3
225x1
275x1
315x1
add shirt to 2 board
365x1
385x1
405x1
415x1
430x1
430 to 1 board x 0---tendonitis is killing my arms

PVC bar bench
100x15x4

PVC bar skulls
70x12x4

Rope Pressdowns
60x20x3

Seated DB Military
50x20x2

Facepull
60x15x3

DONE

[underthebar]

9/18/12 RM Squats
55x10x2
105x10
145x10
195x5
235x5
285x5
325x5
350x5

3" Deficit Pulls
185x8
245x5
315x2
405x1
455x1
500x1
525x1
550x1
575x miss

GHR
BWx10
55x10x3

DB deficit roundovers
80x10x2

DONE

[underthebar]

9/20/12 RM Bench
45x12x2
95x10
135x10
185x5
225x5
250x5
275x5
300x5

CGB
225x10x3

Incline DB
80x12
90x10
100x10

T-Bar Row
240x10
290x8x2

Rickshaw Shrugs
315x12x2

Straight Arm Pressdowns
80x12x3

DONE

[underthebar]

9/21/12 ME Squats Straight Bar to 2 mats
55x10x2
105x8
145x5
195x5
add hanging mini bands
235x3
285x3
325x3
375x2
add briefs
415x2
465x1
525x1
595x1
645x1
685xfail

Speed Pulls
225 bar weight + 185 band tensions for 8 doubles all conventional

GHR
BWx15x4

SLDL with DB's
50x15
60x15
70x15

DONE

[underthebar]

9/23/12 ME Bench
45x15x2
95x10
135x10
185x5
225x5
275x1
315x1
335x1
355x1--New PR

Incline Close Grip
135x12
185x12x2

Incline Tates
50x10
60x10x2

Swiss bar pulldowns
180x10
200x10
220x10
220x8

V-Bar Pressdown
75x25x3

DB Military
35x25x3

DONE

[underthebar]

9/25/12 DE Squats SSB Week 1
70x12x2
120x10
160x5
210x5
250x2
add light bands
250x2
add briefs
340x2
370x2x8

Zercher Deadlifts with cambered bar
155x5
245x3
335x3
385x3
425x3

1-legged SLDL with Db's
50x8
60x8
70x8

Hanging Leg Raises
3 sets 25

Reverse Hyper
140x15
180x15
230x15

DONE

[underthebar]

9/27/12 DE Bench
45x15x2
95x12x2
135x10
add minis
155x3x3
175x3x3
185x3x3

Football Bar
135x5
185x5
225x5
250x5
275x5

Arnold Press
50x12
60x12
70x12

Straight Bar pressdown plus mini band over cable crossover
50x15
60x15
70x15

1-Arm DB Row
130x8x3

DONE

[underthebar]

9/29/12 ME Squats SSB 2 mats
70x10
160x5
210x5
250x2
250x1 plus 40 chain
250x1 plus 80 chan
250x1 plus 120 chain
250x1 plus 160 chain
250x1 plus 210 chain
add briefs
210 chain on all sets
340x1
370x1
390x1
430x1
450x fail--got loose on box

Conv Deadlifts with power bar
315x3
405x1
455x1
495x1
545x1
585x1
605x1----20# PR on power bar,,5# alltime deadlift PR

GHR
BWx10
against mini band x10x4

Leg Press
400x10x4

Stone Loading to 52" platform
200x2
225x1

DONE

[underthebar]

9/30/12 ME Floor Press
45x10x2
95x10
135x10
185x5
225x3
250x1
275x1
300x1
325x1
335x1---20# PR

Football Bar JM Press with hanging light bands
135x10
155x8
185x8
185x8

Axle Press outta rack
135x5
155x5
185x5
225x3

Facebook
70x15
80x15
80x15

DONE