power

DEADS

135X10
225X5
315X5
405X1
435X1---was about a 9 difficult
345x3--standing on 35lb plates (35's)
315x5---(35's)
225x10--(35's)

This is the afternoon workout. I'm going to mix my workouts into a afternoon--heavy lifting and then night --extra work-light movements, ect....
I was happy to get the 435 today. It was done with a belt and wraps, but no dl suit. So this is my 2nd sucessful lift at 435. I already have a miss at 450, so i'm going to try 440 on my next max DL day. All in all a good day.

5/29/06 BENCH

135X10
225X5
275X3
225X10
had to leave workout early--1:00 p.m.
Returned at 10:00 p.m.
225x6
225x6
225x6
225x6
225x7
135x10--2 sets close grip
135x10--2 sets wide

Also did curls, overhead tri's db's and curls bar for the tri's. Also did inclined db's 35's 15 reps--4 sets
SOOOOOOOOOOO, i'm finally back from my vacation in Portugal. It was a long 10 days. Was able to do just push ups while I was there. I couldn't wait to get back and lift. The 275x3 was hard. That means I have lost about 10 lbs off my bench from this little vacation. My new goal is to get 300x3 raw by July 20th -30th. I really want to improve all my lifts, but my bench is where my "pride" sits. I figure i'm going to try and do normal workouts up to a 3 set max and then do 4-5 sets of 5 or 6 reps after that at about 60% max. Oh, I feel 100% in my bench now. The form was a little off today, but the pop off the bottom is right back to where I want it. Oh, the vacation also has me sitting at 186 lb's right now. I'm not to happy with that. I figure by July I should be at about 182. Well see. Sorry I was gone so long.

5/11/06 BENCH

135X10
225X5
315X2 with bench shirt on---no pause. PB
225x10
135x10x4sets close grip bench

Overhead Tri's--curls--shoulder flairs---

Well, it was nice to get the 315x2--The 2nd was hard, but they were both very nice. My back is much better. I think i just had a very light sprain. I'm still going to stay away from the deads until monday. I have to do all three lifts on monday. I leave for 10 days and I have to lift or i'll feel really guilty. So, i'm going to do about 60-65% of my max for 7-8 sets in all movements. Just some light work that will get my body a little sore before i'm gone. All and all i'm at about 95% injury free right now and this vacation should pull me up to 100% when I come back.

5/10/06 DEADS

135x10
225x5
315x5
405x1 STOPED

Ok, after the 315 set I felt a little weird. I went up to 405. It was easy, but afterwards my back felt really weird. Very tight, like the way your hams feel when you stretch your legs. So I stoped there. The rest of the night my back was really sore. I'm not going to lift Thursday. Maybe just some very light assistance work. I don't want to get hurt. It's not that serious, but I don't want it to become a problem. This sucks. I have really been on a role the last few weeks. Oh, well --just another hill to climb.

5/9/06 BENCH

135X10
225X5
285X3 RAW PB
225X10
225X8
225x8
195x10
135x10 wide grip
135x10x3 sets

Lat pull downs front: 60 reps Rear lat pulls: 100 reps. Curls: 50 reps Overhead tri db's: 80 reps Overhead tri curls bar: 50 reps

Ok, so I guess i'll post all my extra work too! Today was great! The 285x3 was nice and smooth and not that difficult. It's nice to get these PB's. I think I may wait a few weeks to go for another shirted max. I am going to be away from the 15th till the 26th. It will give me a little time off---no gym where i'm going. I'll do some pushups and situps or something. Well that's it.

5/8/06 SQUAT

135X10
225X5
275X5 WB--wraps & Belt
315x5 WB----PB
245x10
245x10
135x10--close stance
135x10 --very wide stance

I really didn't feel like lifting today, but it went well. The 315x5 was quick, but the last rep was a little hard. I think I may throw in a 3 rep max next time I squat. The 245x10 sets flew up! Also did leg curls--Hamstring curls---and some sit ups. I just wanted to get this workout done with. Long weekend of work. I felt slugish during the workout.

5/5/06 BENCH

135X10
225X5
280X3 PB RAW
225X5 2 SEC pause reps
225x8
225x5
135x10 close grip
135x10
115x15 close grip

Well, I felt really good today and decided to go for a PB again. The 280 was nice and easy --a 7 out of 10 difficult. I wanted to start working on the pause sets again. I also did lat pull downs--front and rear. Curls---Standing tri extenstions---db shoulder raises--light work. Great workout---hit a lot of the body. I'm starting to feel really good.

5/4/06 SQUATS

135X10
225X5
275X3
275X5
275X5
300X5
315X3
225X10

SHRUGS 135X10----225X10----315X10----405X5 then hold for 20sec's -----315x10----315x10

It was real nice to go up in the squat with the new rack! Thanks again John. I was able to make my box 15 inches. Which sitting down is a little below parallel for me. Does that sound right now? Let me know. 5'7 184 lbs. The 315 was a little hard maybe a 6 out of 10. I'm going to go up next squat day to about 330 and see what it brings. Am I doing to many sets? I'm fairly new to the squat and have no idea what routine to stick with. I have basicly just been doing what I believe feels right on set days. No set routine, just asking my body what it wants. Oh, these were not box squats---I would squat until I belt the box under my ass and then come right back up. Done with belt and wraps on.

5/3/06 BENCH

135X10
225X3
295X1---WEIRD
295X1---SEE NOTES
315X1---NOTES----PB BABY!
235X8 raw
205x8 paused -with a very quick blast up.
135x10

Thanks to John I can now actually bench and go heavy. I decided to put on my Titan F6 sz44 and go for a max. I warmed up and put the first 295 up. I brought it down, very unsteady and didn't really pause long enough. I went for it again. Brought it down slow and then slamed up it. It was fairly easy. I then put 315 on (at last comp, I couldn't get this up at all). I made my arch nice and high and compacted my shoulder down and in. It came down nice and slow. I let it sit on my chest for at least a good two count and then pushed it all the way. To be honest, this felt very good. It was difficult about a 6 out of 10. I think I had 325 or 330 in me, but I would rather wait a few more weeks. Why max out 4 times in one session! Here's the thing. I have no doubt in my mind that the 315 would have been all white in comp. This will make me push my training even harder. What's next? I'm thinking a raw goal of 290x3 and a size 48 bench shirt of 305x4 would be real nice. Time period will be 40 days from today.

5/1/06 DEADS

135X10
225X5
315X5
385X1
435X1 PB Done with belt and wraps--no suit
450x0--got it about 6 inches off the floor and couldn't go any more.
400x3-
375x5 raw
315x5

Well my confidence is going up and up! The 435 is real nice. I think the dead is the hardest lift to get PB's in. The 435 went up real nice and was difficult about a 7 out of 10. I really thought I had more left in me and went for 450--no go on that. The 400x3 was real quick and was a new 3 rep pb for me. The 375x5 was also a 5 rep pb. Feel great!