I guess im back again guys. I need to keep a log of my training because things have been a little rocky. Good to be back. This time im going to stay longer then 2 months lol.

Quick background of whats been going on. My last meet went ok, i pulled an easy 650 but a narrow miss at 670. Been having serious lockout issues. Bench completely blows as i cant find a shirt that works. Squat is my worst lift as my hips are out of whack and i keep twisting. All the bitching aside...

BW is at 250 right now and has been here. Im sick of being over 242. I feel like crap, sweat, always out of breath, and cant find clothes. I think im going to clean my diet up and go back to 235-240. Im going to need some help from you guys with that. Anytime i cut i lose tons of strength.

Heres the last few workouts!

Sunday 1/15/12 Bench

315 x 3
add slingshot
365 x 3
405 x 2
add foam block
455 x 2

225 x 10 x 3

KB OH Press
16kg x 10
20kg x 10
24kg x 10

Assorted back/shoulder work

Monday 1/16/12 DL

Sled drag 5 plates x 4 trips

Back attack w/ green band x 10
1 plate x 10
2 plate x 10 x 2

6 sets of abs
few sets of back/hams

Wednesday 1/18/12 Bench Assist/Arms

Speed dips 8 x 3

Fat bar pushdowns
115 x 12
135 x 12
155 x 12

Flat DB extensions
20s x 10
30s x 10
40s x 10
50s x 10
55s x 10

Rope pushdowns
105 x 10
115 x 10
125 x 10

Seated hammer curls
20s x 10
30s x 10
40s x 10
50s x 10

EZ bar curls
25 x 10 x 4

BW x 3 x 3

Once again good to be back guys!!

Diet starts monday... any tips?