stumpblog

Back in the gym, kinda

2011-05-29T08:50:00.002-06:00

Work training has had me all over the planet and not in the gym. Diet though never great has been less so on the road. Weight has been up and strength down. Go figure. Going to be home more and that will allow for better nutrition /training habits to kick in.

Sat 5/21 ME Bench

Warm up
DB's
15 x 60's screw up here 60's were in the 30's rack. Didn't check. My bad.
15 x 50's
2 x 15 x 75's

CG Flat
8 x 135
8 x 185
8 x 225

12 x 1 plate
12 x 2 plates
12 x 2 plates + 25

Rev Pec Dec
3 sets

Sat May 28 ME Bench in AF

Warm up
Flat bench
? x bar
? x 95
? x 135
5 x 185
5 x 225
5 x 275
3 x 1 x 315
10 x 225

Mid range rack lockouts
5 x 315
1 x 345
m x 365 No gas. I can tell I have been out of the gym a while. I can remember doing this for like 8+ in the past.

CS rows
5 x 8 x 2 plates + 25 Light, taking it easy coming back

Rev Pec Dec
4 sets

Push downs
4 sets

Not totally horrific. Felt better off the bottom on the 315 reps than I expected. Absolutely no juice after that. Used to be able to do moderate reps @ 315. But that was before and today is a different day.

Not sure what to do re training partners once I am on a regular schedule. Zimm and Nate are reliable when they don't have work going on and Manny I hear has a regular bunch that I could probably get a lift off from if needed. Woodger is great to train with if he isn't sleeping in from bouncing the night before... Perhaps Big Dave's place. There are options out there I will have to see where the schedule/priorities fall. Regardless, I need to be in better shape

Oh yeah from Weds to Sat this last week I have done from 20 - 50 minutes of cardio per day. Watching nutrition and the cardio I am about back to pre travel weight.

Maranatha

God Bless!

Week ending 4/30

2011-04-30T18:42:00.002-06:00

Tuesday
Denver Work Training
Upper Band Work & Push Ups

Thursday
Denver Work Training
SS Band Squats & Gm’s
Standing Band abs

Sat 4/30
Inclines
? x bar
? x 95
3 x 135
3 x 185
3 x 225
3 x 255
1 x 285
M x 305 * got it after a bump from Zimm
3 x 225

4 Boards
5 x 325
5 x 335
3 x 345

CG Bench Full ROMs
2 x 5 x 225

CS Rows 45° Grip
5 x 8 x 2 plates + 25

Rev Pec Dec
4 x 10

Hi Pulley 'A' Bar Extensions
5 x 10

Good day with Zimm in attendance. Happily not slipping too far back while on the road so much. Also weight is actually going down slightly which is a surprise with all the eating out going on.

On to Oakland next week.

Maranatha

God Bless!

The week in review

2011-04-24T08:54:00.003-06:00

Tuesday
GA Work Training
Warm up
Upper Circuit
4 x 20

M Chest Press
Pull Downs
Mini Band Military
Low Rows
Push Downs
Mini Band Curls

Wednesday
GA Work Training
Warm up
Lower Circuit
4 x 20

Band Squats
Band GM’s
Extensions
L Curls
Standing Abs

Sat ME Bench
Warm Up
Dead Floor Press + Chains
? x bar
5 x 95
5 x bar + 75# chains
5 x 95 +
5 x 135 +
5 x 185+
3 x 225+
2 x 275+
M x 305+
3 x 225+

3Boards
8 x 275
3 x 5 x 315

CS Rows
8 x 2 plates
8 x 2 plates + 25
8 x 2 plates + 60
8 x 2 plates +70

Rev PD
4 x 12

Push downs
4 x 20

The hotel had a decent (for a hotel) little fitness room. Machines weren't too bad.

Training is good. People are great. Going to be glad when I am up to speed and can get a daily rhythm. God is good.

Maranatha

God Bless!

Happy Easter!

He is Risen!

1st week of being employed

2011-04-16T13:16:00.002-06:00

Yea employment! Good company and good people. The only downside is that with extended travel during training I fear my gym time will be minimized. AND with the way they go out, my waistline will maximize. Looking forward to June when it all hits a dull roar instead of the deafening one... It's all good though.

Tuesday
Sac Work Training
Band Chest Presses
4 x 50
Mini Band Military
4 x 40
Band Bent Rows
4 x 40
Band Push Downs
4 x 40

Core
Sac Work No Train

Sat ME Bench
3 x 3 Bench
? x 95
? x 135
5 x 185
5 x 225
3 x 275
2 x 3 x 305
2.5 x 305

3 Boards + Chains MG
5 x 225 +
2 x 3 x 275+
2.75 x 275+

CS Rows
8 x 2 plates
8 x 3 plates
2 x 8 x 3+25

Rev Pec Deck
3 sets

Rope Push Downs
3 x 20

Not anywhere close to what I wanted to do but considering the week It's better than it could've been. The rhythm will hit in June. Happy to at least have had the bands for a light upper session on Tues.

Off to GA Sunday. Welcome to Behr Paints!

Maranatha

God Bless!

Last week of being unemployed

2011-04-11T06:46:00.001-06:00

Wednesday
Bike intervals 8 sets

Thursday Core
DB Swings
2 x 12 x 35’s

SS DB Squats
10 x 95
10 x 135
10 x 185
2 x 10 x 225
These hurt for DAYS afterwards

DL
3 x 225
3 x 275
3 x 3 x 315

Stand Abs SS Bi’s
5 sets

Sat ME Bench w Moosie & Parker
Inclines + Chains
5 x 100 + 65# @ top
5 x 140+
5 x 190+
3 x 230+
1 x 250+

3 Boards
3 x 315
3 x 335
2 x 355
1 x 365 fast and solid, shoulda done 2

Lil Dave’s Q Tri’s
4 sets

CS Rows
8 x 1 plate
8 x 2 plates
3 x 8 x 3 plates

Good day. Feeling better these days. Having a new job to go to probably brightened the mood. Onward to Sacramento for training this morning.

Maranatha

God Bless!

Bench Assist Tues 4/05

2011-04-06T08:37:00.002-06:00

Warm up

DE Bench VG’s
? x bar
? x 95
3 x 3 x 135
3 x 3 x 155
3 x 3 x 175

OH Lock Out SS Chins
5 x 135
5 x 185
3 x 5 x 225

Bent Rows
8 x 135
3 x 8 x 185

Push Downs
Bunch of sets

Fun-n-games in the gym. Hoping to hold my own and live longer than the competition...

Maranatha

God Bless!

Sat & Monday

2011-04-04T17:05:00.002-06:00

Sat ME Bench
Warm up
Dead Floor Press
5 x 95
5 x 135
5 x 185
5 x 225
2 x 315
2 x m x 335 What the????

4 Boards
4 x 315
3 x 335
2 x 345
1 x 355 Way harder than it should be.

Lil Dave’ Triple Tri’s
5 sets
Called it. I think the effort earlier in the week on Military left the shoulders recovering. OR I am old...

Need to work a way from singles during the week and keep it @ moderate reps on Accessory days.

Monday
Bike Intervals 7 sets

New job with Behr starts a week from Monday. Happy days!!! God is Good!

Maranatha

God Bless!

Week Starting 3/28

2011-03-31T16:17:00.002-06:00

Monday
Bike intervals 5 sets

Tuesday
Warmup
Mil SS Chins (Set of 2-3 after each Mil set. Assist w/ 1 short mini)
? x bar
5 x 95
5 x 135
5 x 165
3 x 185
3 x 205
1 x 225

Bent Rows
5 x 135
5 x 165
5 x 185
2 x 5 x 205

Strap Tri Extensions
5 sets

Wednesday
Warm up
DB Swings
2 x 12 x 30’s ea side

Power Squats
12 x 360
12 x 540
2 x 12 x 720

L Press/GM’s/SS
4 x 15 x 410 LP+
4 x 10 x 135 GM

Stand Abs SS Alt DB curls
4 sets

Thursday Bike Intervals 6 sets

Hoping to drop some #'s A couple so far as a start.

Maranatha

God Bless!

Recent sessions

2011-03-27T15:55:00.002-06:00

3/18 Bench
Warm up

3 x 3 Bench
2 x ? x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275
3 x 3 x 295
1 x 315
1 x 330

3 Board Press
2 x 335
1 x 350
1 x 365

HP Rows to Chest
5 sets

Face Pulls & Strap Push Downs SS
5 sets

Not a bad day

Wednesday 3/23
Core
Warm up
Wednesday
DB Swings
2 x 12 x 30’s ea side

Power Squats
12 x 360
12 x 540
2 x 12 x 720

Leg Press
3 x 15 x 360

Standing Abs
5 x 20

Alt DB curls
A few sets

OK day. I like the Power Squats because they are fast to set up. Felt it a lot for 2 days where the hammie/glute tie in happens. This is the same spot where I used to pop my hammie in FB.

Kind of a deload week. APF meet yesterday in Draper. I helped w/collecting attempts. Good energy and lifting. Got to figure out what/where I'm going to go. Wondering if I feel like competing again? Time will tell.

Maranatha

God Bless!

Wednesday Core

2011-03-17T17:50:00.003-06:00

Warm up
Wednesday
Squats
? x bar
5 x 135
5 x 225
2 x 275
3 x 275
1 x 315
1 x 345
1 x 365
Had some grandiose plans but my "repaired" knees spoke and ruled otherwise. Need to alternate other options. Also need a pair of the Elite single ply "Heavy" sleeves. My APT Pippy Long Stocking Sleeves are ok but could add more support.

DL’s “quarters” Nothing larger than a 25 on the bar. Working on old fat guy range of motion.
5 x 145
5 x 195
2 x 5 x 245
All OH grip.

Stand Abs
5 x 20

Not great. Not bad. Getting a session in is always good.

Maranatha

God Bless!

Tues Military

2011-03-16T12:33:00.002-06:00

Warm up
SS Military
2 x ? x bar
5 x 95
5 x 135
5 x 155
3 x 175
3 x 185
10 x 135

Asstd Chin ups Super set w military
3 sets w/4 short minis
4 set w/2 short minis

Push downs
5 sets

Short and quick. Shoulders and tri's are feeling pretty good. Hope it continues.

Maranatha

God Bless!

Friday ME Bench

2011-03-11T17:52:00.002-07:00

Warm Up
Incline SS Bench All weight swinging
? x bar
8 x 95
8 x 135
5 x 185
5 x 225
3 x 255
1 x 275 BR (best rep)
1* x 295 JBI (LOL had it but as he got worried, Josh Barged In...)

4” Rack Lock Outs
5 x 315
3 x 365
1 x 380
3 x 3 x 365

CS Rows
8 x 2 plates
8 x 3 plates
8 x 4 plates
5 x 4 + a 25
8 x 3 plates

Rev Pec Deck
3 x 10

Light Push Downs
4 sets

Back is still sore from DL's. Good sore though. I don't think I will ever be great at them but they do add something to the training. Also, I am moving my comp grip in from the limit of legal wide. Trying to accentuate lat involvement. I read that a narrower grip might accomplish this.

Josh isn't happy with how he feels from squatting swinging DB's.

Maranatha

God Bless!

Core A Day Early

2011-03-10T07:56:00.002-07:00

Wednesday (Day early because of benching on Fri due to Sat obligations)
Warm up
SS DB Squats (Dumbells swinging off of long straps)
? x bar
10 x 95
10 x 135
10 x 185
10 x 225
5 x 275
3 x 315

DL’s
5 x 135
5 x 185
5 x 225
5 x 275
3 x 315
2 x 1 x 365

Stand Abs
5 x 20

Literaly kicked my butt with the swinging crap. Still horrific @ pulling.

For Pete:

Now I set me up to Squat
I pray the Lord provide a cot
For I perform with damaged knees
And with each rep I fear they seize
I should not trust my squat addiction
And the increased joint affliction
Though the blend seems not quite sane
I still crave the joy in pain

I'm not as strong as in the past
I know my time is moving fast
With no remorse regardless weight
I step up and I test fate
So one more time I grasp the bar
For after all, what's one more scar?

Maranatha

God Bless!

Tuesday Military

2011-03-08T16:46:00.002-07:00

Warm up
Military OH Lockouts
5 x bar
5 x 95
5 x 135
5 x 185
5 x 225
3 x 275
1 x 295

Band asstd P ups
8 x 4 short minis
4 x 8 x 3 short minis

Sus Push Ups
4 x 15

Looked back @ my old posts and saw that in '06 and '08 @ my strongest I had more variety in my movement choices and I worked up to heavier singles more often. Making adjustments mid stream here. Not a big deal, there will ALWAYS be somebody that will break ANY record. Want to start having fun in the gym again. I think this will help.

Maranatha

God Bless!

Thursday, Saturday, Monday

2011-03-07T17:28:00.002-07:00

Thrusday
Squats 355
Straight weight
5 x 230-65%
5 x 265-75%
7 x 300-85%

DL’s
5 x 135
5 x 225
3 x 275
2 x 3 x 315

Stand Abs
5 x 20

Saturday
Bench 345
2 x ? x bar
5 x 95
5 x 135
5 x 185
5 x 225-65%
5 x 260-75%
4.5 x 295-85% Not sure what happened. Got loose, got retarded...

2 Board Press
2 x 325
1 x 345
1 x 355
3 x 315 Not as strong as I onceded was.
Called it here. Had a retirement ceremony to go to.

Monday
Bike intervals Warm up 5 x 40 sec + 1 min Warm down

Gonna just have fun on future bench cycles. Tired of stressing over lost strength.

Maranatha

God Bless!

PS Oddest thing: Watched somebody unload the leg press and when they got the last plate off the freaking thing floated to the ceiling. Weird

Cycle 3 day 1 Military

2011-03-01T15:12:00.002-07:00

Warm up
Military 185
Straight weight
5 x 120-65%
5 x 140-75%
13 x 155-85%

Wendler's formula has this as a 222# max. I think my real world max back in the day was like 245# or something in that neighborhood.

Asstd Pull Ups
4 x 15 x -110 (fat boy gettin' better)

Suspended Push Ups feet on bench
4 x 15

EZ curls
5 x 10

Maranatha

God Bless!

PS Snootchie, the DB squats swinging were VERY interesting. The walk out was brutal. Remember I am using the bar straps and not hanging on to the bar directly. Felt like a typhoon hit the gym. Worth a try. How good is your insurance?

Last Thursday & Friday

2011-03-01T10:09:00.002-07:00

Thursday Core
Warm up
SS DB Squats (Hanging dumb bells long way with straps. Wicked swing)
5x Bar
5x 95 (25’s)
5x 135 (45’s)
5 x 225 (90’s)
2 x 5 x 275 (90’s+ 25’s)

Stand Abs
5 x 20

Sat ME Bench
Warm up
Bench
5 x 95
5 x 135
5 x 185
5 x 225
3 x 275
3 x 300
1 x 315
1 x 325
1 x 335

3 Boards
3 x 315
3 x 325
1 x 335
1 x 345
1 x 355 Best rep FINALLY got my back involved. Rep screamed up. Hope I can remember what I did.

CS Rows (8-10 reps ea set)
2 plates
3 plates
3 plates + 25
3 plates + 2 25’s
3 plates

Rev Peck Deck
5 sets

Light strap push downs

Feeling a bit more like the old self that was making progress. Next couple of weeks will show if I am getting it figured out.

Maranatha

God Bless

PS Still looking for an address (yes I lost it from the first time) for an obscure electric stocking group in red clay country. An extra yoke strap is looking for a home.

More stuff

2011-02-22T18:08:00.002-07:00

Tues 2/15
Warm up
Military
5x 135-
3x -145 –
8x 155-95%
Woulda had more but my back cramped up. Bad

Thurs Core
Warm up
No Train Again

Sat
Warm up
Bench
5x 250-75%
3x 285-85%
1+x 320-95%

CG Stump presses
some
Fat Grip DB Presses
some
Fat Grip DB Rows
some
Mini Band Pull aparts
some

Tuesday 2/22
Warm up
Military DB SS
2 x ?? bar
5 x 95
4 x 5 x 135 (45# db’s on long strap)

Asst’d Chins
2 x 12 x -120
2 x 12 x -110
12 x -100

Sus P ups
4 x 15

SS DB EZ Curls
10 x 20’s
3 x 8 x 25’s

Holy Crap swinging the db's off of the longer strap set up was killer. Good times eh?

Maranatha

God Bless!

Another week +

2011-02-15T16:47:00.003-07:00

Tuesday SS Military
Warm up
SS Military
2 x ? x bar
3x 115-70%
3x 130-80%
15 x 145-90%

Dips
5 x 7

Asst’d Chins
5 x 10

Curls
5 x 10

Thirsday
No train
Squats

Sat
Bench Self spot
Warm up
? x bar
? x 135
5 x 185
3x 235-70%
3x 270-80%
3x 300-90%
Probably could've done more but it was a bit sketchy w/no spotter

DB Press
15 x 70's
15 x 75's
3 x 15 x 80's

CS Rows
10 x 2 plates + 25
2 x 10 x 3 plates
2 x 10 x 3 plates + 25

Tuesday 2/15 SS Military
Warm up
5x 135-
3x -145 –
8x 155-95%
Got my percentages messed up and did more #'s on the first 2 sets. Had some stuff to do so this was it. Freaking straps make it tough to stay tight. I would have gotten 3-4 more reps but my back cramped up bad.

More fun-n-games tomorrow.

Maranatha

God Bless!

PS The sled just hovered there as it has no weight...

The week in review

2011-02-06T08:31:00.002-07:00

Done on Weds @ Flex Training
SS Military
5 x 105-65%
5 x 125-75%
13 x 140-85%

Dips on a narrow unstable set up
5 sets
Horrible sets

BB Rows
10 x 135
10 x 185
3 x 10 x 205

SS Low P Curls
5 x 10

Thursday
Squats
5 x 135
5 x 210-65%
5 x 245-75%
7 x 275-85%

GM’s
10 x 135
4 x 10 x 225

Leg Press
2 x 15 x 450
15 x 540
2 x 15 x 630
Still using the amazing leg press where the sled carriage weighs zero.

Stand Abs
5 x 20

Sat
Bench
?? x bar
?? x 95
5 x 135
5 x 185
5 x 220-65%
5 x 250-75%
6 x 285-85%
1 x 315
1 x 325

DB Press
5 x 15 x 70’s
2 x 15 x 80’s
13 x 15 x 80’s
14 x 15 x 80’s

CS Rows
10 x 2 plates
3 x 10 x 3 plates
10 x 3 plates + 25

There it is.

Maranatha

God Bless!

Deload SS Squats

2011-01-26T19:16:00.002-07:00

Wednesday
5/3/1 SS Squats Deload
Warm up
SS Squats
5x 125 -40%
5x 160 -50%
5x 190 -60%

45° Degree BR
3 x 15

MS Extensions (Seated w Mini Strap hooked to low cable)
2 x 15

SS Leg Curls (Seated w Stump Strap hooked/twisted around heel on low pulley)
2 x 15

Stand Abs
3 x 25

Quick. Feeling a bit more flexible in hitting closer to depth. Good times.

Excited about the trip tomorrow. Going to be good to see Ritchie and Co. Always a good time.

Maranatha

God Bless!

A bunch of sessions (3)

2011-01-25T10:50:00.002-07:00

Thursday Core/Legs
Warm up
SS Squats
5x 235 -75%
3x 270 -85%
3x 300 -95%

YS GM’s
10 x 135
4 x 10 x 225

Leg Press
15 x 360
15 x 450
3 x 15 x 540
(sled was weightless on this machine...)

Stand Abs
5 x 20

Sat ME Bench
Warm up
Dead Floor Press (Bar on Pins @ chest level)
5 x 95
5 x 135
5 x 185
5 x 225
3 x 275
1 x 315
1 x 335
1 x 345 PR

DB Press
15 x 70’s
4 x 15 x 80’s

CS Rows
10 x 2 plates
4 x 10 x 3 plates

Tuesday 1/25 Deload Bench Assist/Military
SS Military
Warm up
5x 60-40%
5x 80 -50%
5x 90 -60%

Light Push Downs
3 x 10

Hi Pulley Rows DD
3 x 10

Low Cable Curls
3 x 10

Shoulders are a bit tight but otherwise feel pretty good. Happy with the 345 on Sat. Felt solid. Going to MO on Thurs to play Spades with da Boys. Very excited. Need the break. Been a stressful couple of months. Hard to be patient. glad training is going ok.

Maranatha

God Bless!

Monday 1/17, Tuesday 1/18

2011-01-18T17:16:00.002-07:00

Monday
AM Bike 10 x 40 + 60

Tuesday
SS Military
5x 115 -75%
3x 130 -85%
10 x 145 -95%

Dips
5 x 7

Asst’d Chins -130
5 x 12

EZ Curls
5 x 10 x 60

Nothing huge but feel decent. All to support Sat's gains. Time will tell if there's promise in this endeavor.

Maranatha

God Bless!

Wednesday Through Saturday

2011-01-16T08:34:00.002-07:00

Wednesday
AM Bike:wu 4 min, 7 x 40secs (100+ RPM) + 60secs (50+/- RPM, 2 min cool down
PM 5 x 60 + 60R

Thurs
Warm up
SS Squats
3x 220 -70%
3x 250 -80%
3+x 285 -90%

YS GM’s
10 x 135
4 x 10 x 220

Leg Press
5 x 15 x 360

Stand Abs
5 x 20

Friday
Bike 8 x 40 + 60R

Sat ME Bench
Warm up
Dead Inclines
5 x 95
5 x 135
5 x 185
3 x 225
1 x 255
1 x 275
1 x 285
m x 295 Missed current PR
This was a different incline bench. No excuses, just felt lower and didn't get enough leg drive going. Probably just a head thing as EVERY weight felt heavy.

DB Press
15 x 70’s
2 x 15 x 85’s Yup these felt very heavy as well

CS Rows
8 x 2 plates
2 x 8 x 3 plates These felt light. Probably should have done more BUT its the playoffs and they started in 5 minutes.

Pack & Steelers won!!! Usually my picks get slaughtered and kicked to the curb.

Maranatha

God Bless!

Tuesday 1/11/2011

2011-01-12T13:38:00.001-07:00

Warm up
SS Military
3 x 110 -70%
3 x 125 -80%
7 x 140 -90%

Dips
5 x 5

Asst’d Chins
15
4 x 10

EZ Curls
5 x 10

Going lower than before on the military to increase ROM. Also swung weights on all sets.

Weight is dropping a bit at a time. Good thing.

Maranatha

God Bless!

New year

2011-01-11T09:09:00.003-07:00

Tuesday Jan 4
Did some stuff. forgot exactly what. It was bench assist stuff. I do remember that

Thursday Jan 6
No Train

Friday started doing some bike intervals
5 min warm up
5 x 20 secs sprint (rpm 100+)+ 10 sec recovery
2 min cool down

Sat ME Bench with the Zimm on 7th
Warm up
Dead Press
5 x 95
5 x 135
5 x 185
5 x 225
3 x 275
1 x 315
1 x 335 easy
1 x 345 PR

DB Press
15 x 65’s
15 x 75’s
3 x 15 x 80’s

CS Rows
8 x 1 plate
8 x 2 plates
3 x 8 x 3 plates

Sunday bike intervals:
4 min warm up
5 x 40 secs (100+ RPM)+ 60 secs recovery (50+/- RPM)
2 min cool down

Monday 1/10
AM Bike intervals:
6 x 40 secs (100+ RPM)+ 60 secs recovery (50+/- RPM). 2 min cool down
PM: 5 x 60 secs (90+ RPM) + 60 secs recovery (50 +/– RPM). 2 min cool down

It is a new year. Time will tell what will happen.

Maranatha

God Bless!

Core 12/30

2010-12-31T21:11:00.001-07:00

Warm up
DB Swings
2 x 10 x 30 ea side

SS Squats
10 x 135
2 x 10 x 275
1 x 10 x 315

YS GM’s
10 x 135
10 x 225
2 x 10 x 275

Stand Abs
4 x 20

Low Pulley Curls
4 sets

Did the GM's w double straps. Worked out better. More fun in the new year.

Maranatha

God Bless!

12/28-29

2010-12-29T16:37:00.002-07:00

Bench assist
Warm up
1Bar Strap (in the middle under the bench) + 2 mini s bands per side
A bunch x bar +
10 x 95 +
3 x 135+

Mil w straps and 1 Mini per
2 x 10 x bar +
3 x 10 x 95+

BS T Rows
10 x 1 plate
10 x 2 plates
2 x 10 x 3 plates

Rev Pec Deck
3 x 10

Weds 12/29
Cardio
Treadmill, eliptical & bike combined for 45 minutes

woohoo

Maranatha

God Bless!

Bench Assist & Core

2010-12-23T19:42:00.002-07:00

Bench Assist
Warm up
Strap DB Bench
A bunch
Interesting stuff if you don't get killed or maimed. Did some w db's and some w just strap and plate.

SS Stand Mil
10 x 95
3 x 10 x 145

Wide BS Rows
10 x 95
3 x 10 x 135

Rev Pec Deck
3 x 10

Core
Warm up
DB Swings
15 x 25 ea side

SS Squats
10 x 135
2 x 10 x 225
10 x 275

Rack Pulls
10 x 225
2 x 10 x 275

Stand Abs
A bunch
Tried the Ed Kinsey spread eagle abs but could not get them figured out.

Nothing strenuous but got the blood moving. Could get fun as the weight goes up.

Derrick, Zimm BiL was @ Gold's. Good to see him.

Maranatha

God Bless!

Last week ending 12/18/2010

2010-12-20T12:19:00.002-07:00

Tuesday & Thursday No Train

Sat ME Bench
Free Bar W Up
? x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275

Cambered Bar Dead Press Rev Blu Band (on p up bar)pins on hole # 4 & used tall bench (over 19")
6 x 225
5 x 315
3 x 365
1 x 405
M x 435
3 x 365
5 x 315
Shoulda gone 415 or even 425 and would've had it. This set up had alot more weight on the bottom than last time. Last time the bands were on the wider frame & it took about 300# to get onto the pins. This time it was 165#. This cambered bar has 4.5" from the bottom of the cambered portion to the bottom of the bar that rests on the pins. I inhale deep to reach up to touch the bar with my chest. I think relaxed i am getting at least a 3" stretch out of this set up. Anterior delts are pretty sore from going this deep.

CG 4 Boards
8 x 225
8 x 275
5 x 315
3 x 315

Bent Rows
6 x 6

Face Pulls
3 x 20

Sus Push Up
3 x 15

Felt like I got worked. Not sure what the carry over is but regardless its been fun changing things up. Might have to do a test day in a couple of months to see if any of this "dead pressing" is having a real affect.

Maranatha

God Bless!

Thursday Core & Friday ME Bench

2010-12-11T05:37:00.002-07:00

Thursday
Warm up
SS Squats
10 x 135
10 x 225
2 x 10 x 275

YS GM’s
10 x 135
10 x 185
10 x 225

Stand Abs
3 x 20

Sat Work on Friday
Free Bar Warm Up
? x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275

Dead Press
5 x 225
5 x 275
3 x 315
1 x 335
m x 345 (.5)close. Got loose, sun was in my eyes, my chakra was off, oil low in the truck; whatever, should've had it and missed it.

CG 3 Boards
8 x 225
7 x 275
5 x 295
3 x 315

Low CNG Rows
3 x 15

Face Pulls
3 x 20

Sus Push Up
3 x 20

Going to help in the Clinton APF meet Sat so I trained Friday. Not happy about the miss on 345 but over all a stronger session so things are improving a small bit at a time.

Maranatha

God Bless!

Tues bench assist

2010-12-08T08:30:00.002-07:00

Warm up
DB Bench
10 x 55’s
3 x 10 x 80’s

Standing DB Mil
3 x 10 x 65’s

DB Rows
4 x 10 x 100

Rev Pec Deck
3 x 10

Went ok. Elbow felt pretty good. Used my old Titan blue stripe wraps today. I need to invest in another pair of the EFS heavy duty wraps. The right wrist does much better with the heavier wraps.

Maranatha

God Bless!

ME Bench Friday 12/3

2010-12-05T17:17:00.002-07:00

Thursday Core
Didn't happen due to scheduling conflicts

Sat ME Bench on Friday
Free Bar W Up
? x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275

Dead Floor Press
5 x 135
5 x 225
3 x 275
1 x 325
1 x 335 PR
m x 345
3 x 275
5 x 225

CG 4 Boards
8 x 226
8 x 275
4 x 305
4 x 315
3 x 315

Bent Rows
8 x 135
3 x 8 x 185

Face Pulls
3 x 20

Sus Push Up
3 x 15 OSS Yoke Straps
The straps were great. Better than anticipated. Could be on to something.

Sent out some straps fro eval from some from friends. Should be interesting to get comments back. The OSS T/S thing might take off but I hope in the near future that some leads I have working job wise come through to be the primary income just in case the strap stuff ends up being just a hobby.

Maranatha

God Bless!

Bench Assist

2010-12-03T10:10:00.002-07:00

Tuesday 11/30
Warm Up

Declines
?? x bar
10 x 95
3 x 10 x 155

CG Overhead Military
10 x 95
3 x 10 x 145

T Rows
10 x 20 x 2 plates
2 x 20 x 3 plates

Rev Pec Deck
3 x 10

Nothing special. Elbow feels ok.

Due to schedule no core this week.

Maranatha

God Bless!

Thursday Core & Sat ME Bench

2010-11-28T16:33:00.002-07:00

Thurs Core
DB Swings
10 x 35 ea side
10 x 50 ea side

SS Squats
10 x 135
3 x 10 x 225

Yoke Strap GM’s
3 x 10 x 135
These might be a staple. All the work with no worries of the bar rolling.

Stand Abs
3 x 20

Sat ME Bench
Free Bar W up
? x bar
? x 95
5 x 135
5 x 185
5 x 225
5 x 275

Cambered Bar Dead Press
5 x 135
3 x 225
3 x 255
2 x 275
1 x 295
1 x 305
3 x 255
5 x 225

CG 3 Boards
8 x 225
8 x 275
4 x 305
1 x 315

Hi Pulley Rows
3 x 10

Face Pulls
3 x 20

Sus Push Up
3 x 15

Decent day. Cambered bench bar off of the chest is tough. Not sure if the 305 is good or not but I feel good about it. The starting point is 4" below normal height and there is no stretch reflex. Wasn't sure if I could get it but it went up fairly solidly. Chest and anterior delts are very sore today.

Turesday Bench Support

2010-11-24T08:22:00.002-07:00

Warm up
Bench
? x bar
10 x 95
10 x 155

SS Mil
10 x 95
10 x 135
10 x 145

Bent Rows
10 x 135
3 x 10 x 195

Rev Pec Deck
3 x 10

Lots going on in life these days. Family and job are primary concerns. Still going to train but probably more as therapy instead of a means to an end. If I get stronger as a by product thats good but I have never been good at getting it right for meets and tend to stress negatively. Down the road I might change my focus but I guess the mood will be more zen like for the time being. I will do meets but they aren't in my frontal lobe at this point. I however, could be full of crap and change my mind in the next five minutes. For the next 3.5 minutes though, I will be zen like.

Maranatha

God Bless!

Thursday 11/18 core

2010-11-22T11:25:00.002-07:00

Warm up
DB Swings
10 x 35’s
10 x 45’s

Squats
10 x 135
3 x 10 x 255

Strap Zercher’s
3 x 10 x 135

Stand Abs
3 x 20

The Zerchers surprised me. Though they weren't heavy at all they really focused on the hips. Actually go a little sore the next day.

WABDL Worlds was fun Jeff hit his opener @ 540 and that was it. He was coming off of a week of the flu and I believe it took its toll. He missed 552 2x that both looked like they were going to go. He has that in him and more.

Gotta go find a job.

Maranatha

God Bless!

Tuesday 11/16/2010

2010-11-16T15:30:00.002-07:00

Bench assist
Warm up
DB Bench
10 x 50's
3 x 10 x 75’s

Stand DB Mil
3 x 10 x 60’s

DB Rows
3 x 10 x 100

Rev Pec Deck
3 x 10

Could feel the elbow a bit initially but it calmed down. I don't think there is an issue just that it hasn't come back all the way yet. Time will tell if there are strength gains in my future.

Maranatha

God Bless!

2nd week '10 cycle #11

2010-11-14T09:00:00.002-07:00

Tuesday
Warm up
Decline Bench
? x bar
10 x 95
3 x 10 x 145

CG Over Head Mil
10 x 95
3 x 10 x 145

T Rows
20 x 2 plates
2 x 20 x 3 plates

Rev Pec Deck
3 x 10

Weds
Cardio 40 min

Thursday Core
Warm up
DB Swings
10 x 30 ea side
10 x 40 ea side

Squats
10 x 135
3 x 10 x 225

GM’s
3 x 10 x 165

Stand Abs
3 x 20

Sat ME Bench
Warm up
Free Bar W Up
? x bar
? x 95
5 x 135
5 x 185
5 x 225
5 x 275

Incline Dead Press
3 x 135
3 x 225
1 x 255
1 x 275
1 x 285
2 x 3 x 225

CG 4 Boards
8 x 225
8 x 275
6 x 295
2 x 6 x 305

Bent Rows
8 x 135
8 x 185
2 x 8 x 195

Face Pulls
3 x 20

Sus Push Up
3 x 15

Not a bad week in the gym. Elbow feels ok. Mostly good. Tough time to be job hunting: holidays, bad economy. God Knows and will provide.

Prayers go out to Gage and the family of his 15 yr old friend that died in a car accident this week.

Maranatha

God Bless!

Sat 11-06-2010 ME Bench

2010-11-08T07:01:00.002-07:00

Warm up
Free Bar
? x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275

Cambered Bar/Rev Blue Bands Dead Press
5 x 315
3 x 405
3 x 425
1 x 435
1 x 445
1 x 455

CG 3 Boards
8 x 225
2 x 8 x 275
5 x 275

Bent Rows
8 x 135
8 x 165
2 x 8 x 185

Face Pulls
3 x 20

Sus Push Up
3 x 15

Alright day. The cambered bar work gave an ok stretch. Not sure what the values were top and bottom so I will only compare one cycle to the next re progress. Did not want to get to enthusiastic with the cambered bar on the first time around the block. It's going ok on this dead press journey. Nice not having to bother anybody for a spot or lift off.

Maranatha

God Bless!

PS congrats to Snootch on a successful meet with a huge 50# DL PR

Tuesday and Thursday Start of Cycle #11

2010-11-05T15:18:00.002-06:00

Tuesday Bench Assist
Warm Up

Bench
? x bar
10 x 95
3 x 10 x 135

Mil
3 x 10 x 135

Bent Rows
3 x 10 x 135

Rev Pec Deck
3 x 10

Tuesday
Cardio 40 mins

Thursday Core
Warm Up

DB Swings
10 x 30 ea side
10 x 40 ea side

Partial Squats
10 x 135
3 x 10 x 225

Rack Pulls
3 x 10 x 225

Stand Abs
3 x 20

Friday
Cardio 40 min

So far so good on the very light accessory and core work. I seem to be recovering from ME work and actually making some minor gains without compromising the elbow. Elbow is lots better but not 100%. Still a long way from considering a meet.

Maranatha

God Bless!

The week before Halloween '10

2010-10-31T08:12:00.002-06:00

Tuesday Bench assist
Warm up
DB Bench
10 x 35’s
10 x 50’s
3-4 x 65’s

Standing DB Mil
10 x 45’s
2 x 10 x 55’s

DB Rows
10 x 80
2 x 10 x 95

Rev Pec Deck
3 x 10

Thursday core
DB Swings
10 x 30 ea side
10 x 40 ea side

Partial Squats
10 x 145
3 x 10 x 235

GM’s
3 x 10 x 165

Stand Abs
3x 20

Sat 10/30 ME Bench
Warm up
Flat Bench
? x bar
8 x 95
8 x 135
8 x 185
8 x 225
7 x 275

Dead Press
3 x 225
3 x 275
3 x 305
1 x 315
1 x 325
1 x 335
2 x M x 335
1 x 315
2 x 295

CG FB w Purple Band Under Bench
8 x bar
8 x 95
8 x 135
7 x 185
5 x 185

Very Close Neutral Grip T Bar Rows
10 x 2 plates
2 x 10 x 3 plates

Face Pulls
3 x 20

Suspended Push Ups
3 x 15

Elbow is feeling better and I am getting some strength back slowly. Next Sat I will see if I can get down to the Gold's in American Fork and play with their cambered bench bar. Weird that they have one. I will be doing dead/pin presses with a cambered bar. I will take it slow and light until Mr. Flexibility shows up with this one.

Utah won again. A bit ugly but they did it. Should have been 28-10 but they had 2 brain farts in the 4th and made it 28-23 @ the end. Not typical of a Ute D to break down like that. Ah well they got the W.

Good luck in your meet Snootch!

Maranatha

God Bless!

Sat 10/23 ME Bench

2010-10-23T12:24:00.002-06:00

Warm up
Flat Bench
? x bar
8 x 95
8 x 135
8 x 185
8 x 225
7 x 275

Floor Dead Press
5 x 225
5 x 275
3 x 305
1 x 315
2 x 1 x 325
2 x 295
5 x 255

Stump 2 Boards
8 x 135
8 x 185
8 x 225
7 x 245
5 x 245

T Bar Rows
20 x 1 plate
20 x 2 plates
20 x 3 plates
15 x 3 plates+quarter

Face Pulls
4 x 20

Sus Push Up
3 x 15

Elbow feels good. Seems like I am making some quiet progress.

For the multiple rep dead press sets I released my hands and extended my arms between reps to eliminate the stretch reflex. Seemed to work out ok.

Maranatha

God Bless!

Tues & Thurs

2010-10-21T17:12:00.001-06:00

Tuesday Bench Support
Warm up
Bench
? x bar
10 x 95
3 x 10 x 135

Stump Mil
3 x 10 x 135

Bent Rows
3 x 10 x 165

Rev Pec Deck
3 x 10

Thurs. Slept like crap
NO TRAIN

Tough week. Would love to have a different kind of conistancy.

Maranatha

God Bless!

Last Week

2010-10-18T18:34:00.002-06:00

Tuesday Bench Support
Warm up
Decline Bench
? x bar
10 x 95
3 x 10 x 135

Over Head Lock Outs
10 x 135
10 x 165
10 x 185

Bent Rows
3 x 10 x 165

Rev Pec Deck
3 x 10

Thursday Core
DB Swings ea side
10 x 30
10 x 40

Squats
10 x 145
3 x 10 x 195

GM’s
3 x 10 x 145

Stand Abs
3 x 10

Sat ME Bench
Warm up Flat B
? x bar
? x 95
8 x 135
8 x 185
8 x 225
5 x 275
Dead Rev Blu B On Chest (-135 @ C)
5 x 315
3 x 365
2 x 405
1 x 425
2 x m x 445
1 x 405
5 x 315

3 Boards
8 x 225
8 x 275
5 x 295
4 x 305

CS Rows NG
10 x 3 plates
2 x 10 x 3 plates + 25

Face Pulls
3 x 20

Sus Push Ups
3 x 12

I think I remembered it all. Elbow is doing well. Obviously not pushing it much but slow is better at this point in time.

Maranatha

God Bless!

ME Bench 10/09

2010-10-09T22:01:00.001-06:00

Warm up
Warm up Flat Bench
3 x ?? x bar
? x 95
8 x 135
8 x 185
8 x 225
5 x 275

Dead Inclines
3 x 135
3 x 225
1 x 255
4 x 1 x 275

3 Boards NG
8 x 225
5 x 275
4 x 285
5 x 295
3 x 295

CS Rows
10 x 3 plates
2 x 10 x 3 plates +25

Face Pulls
3 x 20

Sus Push Up
3 x 12

Elbow feeling better. Not bad

Maranatha

God Bless!

Bench Support 10/05/10

2010-10-05T22:17:00.002-06:00

Warm Up
DB Bench
10 x 35’s
3 x 10 x 60’s

Seated DB Mil
10 x 40’s
2 x 10 x 50’s

Bent Rows
10 x 70
2 x 10 x 80

Rev Pec Deck
3 x 10

Elbow is feeling decent. Hoping to keep it that way.

Maranatha

God Bless!

ME Bench 10/2

2010-10-02T12:21:00.002-06:00

Warm up
Reg bench
? x bar
8 x 135
8 x 185
8 x 225

Dead Press
2 x 1 x 225
3 x 1 x 275
2 x 1 x 300
3 x 1 x 315

CG 3 Boards
8 x 225
8 x 275
7 x 275
5 x 275

CS Rows NG
3 x 10 x 3 plates

Face Pulls
3 x 20

Sus Push Up
3 x 10

Good times. Went down to American Fork and trained w Moosie and his boys. Actually we trained seperately and swapped stories between sets...

Elbow is a bit sore but not in pain if that makes sense. Happy with the dead presses. Pins had the bar right on my chest. every rep was from a dead stop.

Maranatha

God Bless!

Core 9/30/2010

2010-09-30T18:23:00.002-06:00

Warm Up
DB Swings
10 x 25 ea side
10 x 35 ea side

Stump Squats
2 x 10 x 145
10 x 195

GM’s (SS w ABs)
3 x 10 x 105
Used an 8'squat bar for the squats and GM's makes a difference. Maybe using this I can finally loosen up my shoulders and be flexible? Or maybe not...

Stand Abs
3 x 20

So far liking this quick compound movement sets of 10 or so training. Maybe I just missed the endorphines. Either way I hear the sled on the leg press goes for about 45#.

Maranatha

God Bless!

Bench Assist 9/27/2010

2010-09-29T20:16:00.002-06:00

Warm Up
Bench
? x bar
3 x 10 x 115

Mil
3 x 10 x 115

Bent Rows
3 x 10 x 165

Rev Pec Deck
3 x 10

Elbow continues to do well. Pleased with the throttled back approach. Will continue to cruise up slwoly to see if stremgth can come back without pain/injury. Ain't no spring chicken in Kansas any more. Or whatever Dorothy said...

Maranatha

God Bless!

ME Bench 9/25

2010-09-26T16:25:00.002-06:00

Warm up
Stump Press
3 x ? x bar
8 x 95
8 x 135
8 x 185
8 x 225 + slingshot (Mark Bell new fangled goodie: fun)
8 x 225
2 x 3 x 275

3 Boards Inside Grip
8 x 135
8 x 225
2 x 5 x 275

CS Rows
5 x 10 x 3 plates

Face Pulls
5 x 20

Elbow seems good. Slow and safe is working so far. Likw what about Bob: Baby Steps

Maranatha

God Bless!

Update

2010-09-23T18:04:00.002-06:00

Sat 9/18
Went camping

Tuesday 9/21
Bench Support
Bench
2 x ? x Bar
3 x 10 x 110

Military
3 x 10 x 110

Bent Rows
3 x 10 x 160

Still taking it easy and the elbow seems ok.

Thursday 9/24
Core (taking it easy here as well...)
DB Swings
2 x 10 x 30 ea side

½ Squats
3 x 10 x 135

Rack Pulls
3 x 10 x 135

Stand Band Abs
5 x 10

Quick, easy, down and dirty. Coming back slooooowly.

Did not get the Sherwin Williams job in SoCal. Woulda been a nice gig. Ah well, God knows better. We shall see what pops up next.

Maranatha

God Bless

And still more bench support

2010-09-14T18:25:00.001-06:00

Slow and easy does it

Warm up
Bench
2 x ?? x bar
3 x 10 x 105

Mil
3 x 10 x 105

Bent Rows
3 x 10 x 145

20 min recumbent bike.

Nothing fell off and things feel ok.

Maranatha

God Bless!

Slowly back in the saddle

2010-09-12T19:11:00.003-06:00

Tuesday bench support

Warm up
Bench
2 x ?? x bar
3 x 10 x 95

Mil
3 x 10 x 95

Bent Rows
3 x 10 x 135

No pain. Very nice. Time, rest and drugs can work.

Thursday Core
Nada

Sat ME Bench (old habits die hard)
Incline
?? x bar
2 x 10 x 95
5 x 135
10 x 135
2 x 5 x 185
2 x 5 x 225
A couple of sets had a glimmer of being sketchy but it was probably just scar tissue breaking loose.

CG 3 board
3 x 8 225

Push Downs
4 x 10 light

CS Rows
6 x 8 x 2 plates

Face Pulls
3 x 20

Nice easy pace. Elbow feels ok today. A slight bit achey but not the intense pain with every movement from before. Hope to have a gentle rhythm getting back into the groove.

God willing I will have movement on a job offer this week. Seems like I post this alot. I hope I get smarter and learn the lesson I am supposed to learn soon...

Maranatha

God Bless!

And STILL MORE ELBOW UPDATES...

2010-09-05T07:59:00.002-06:00

The fun just never stops!

Sat I met up w/Moosie & Parker and while they trained like real people I spottesd, lifted off, did some light flies, pull downs and very light push downs (all with no pain so the anti inflammatory and lay off must be working). Pecs are a bit sore from the flies this morning but tri's are alright. Great news.

So this week and for a few following I will slowly work back in while watching diet etc. Been hovering around 272#. Goal is to over the next year drop 30-35# in a controled manner. I can do it quicker but I want this to be gradual so that its a life change and not the start of a yo yo loss gain loss gain etc.

Once I get down I will start playing with gear again. Things can change over a year but I'm thinking a custom Katana with a much bigger back for the single ply and a Ginny Philips DD for the multi. That is the plan of the moment and in another moment that could be subject to change.

The elbow is better
And that's quite a boon
I better be smart
And not lift heavy too soon

(I can do them all Snootch...)

Elbow update

2010-08-28T09:01:00.002-06:00

Doc says its an over use issue in the tricep tendon. Nothing but time and anti inflamitories (?). there is a spur but its @ the end of the tendon and not part of the problem. Cortisone isn't an otption because they this tendon has a tendancy to rupture when injected. so its a lay off for a bit. Have not been in the gym @ all but will probably drop in somewhere today and begin some cardio. Already started watching the diet so hopefully I can use this time off to work on some other goals.

Work is terminal. Have about 3 other options that seem viable. All in related fields. One would mean relocation and that one seems the hottest right now. Fun, fun, fun.

The old man ponders
What should he write in his log
The sled counts fortyfive

Maranatha

God Bless!

Off for a bit

2010-08-15T17:33:00.002-06:00

It's not dark nor is it going to be raining
Yet my time in the gym has been gloomy & draining
So to the Doctor I'll truck
'cause my elbow sure sucks
And 'til then I'll take some time off from training

Maranatha

God Bless!

Bench Support

2010-08-07T08:15:00.002-06:00

Warm up

Speed bench
? x bar
5 x 135
3 x 3 x 155
3 x 3 x 175
3 x 3 x 195
1 x 225
1 x 275
1 x315

Stump Mil
3 x 135
3 x 165
3 x 185

Lateral Raises
2 x 20 x 25’s

Push Downs
5 x 10

Seated MG Rows
5 x 10

Face Pulls
4 sets

Not feeling strong at all. Right elbow must have a spur or something else is happening. I wake up in pain if the elbow is at the wrong angle. Forget about doing extensions. I'm a whiney little baby right now. Not certain if I am capable of doing anything in Sept. Going to talk with some lifting friends and get their advice before I pull out of the meet. I don't feel "together" physically and lack focus. I am certain that the chaos behind the scenes is not helping in the gym.

On a much more serious note, One of Ward's Friend's that he did 2 tours with killed himself last week. Very, very sad deal. Left a wife and a daughter and one on the way. Please be praying for those that loved him that he left behind. Bull was a good guy. For those in UT Kort's obit is in the Salt Lake Tribune and there is an article on him front page today.

Maranatha

God Bless!

ME Bench lost notes

2010-08-04T05:45:00.002-06:00

Lost my notebook but here is what I kinda remember. Long chaotic session.(seemed that way as i was without glasses or contacts...)
Warm up

Bench Straight weight grip inside rings
Worked up to 335
Went to comp grip dropped to 225 and worked up to 315

Close Neutral Grip weird bar (swiss?)

CG weird bar

Green Band Push Down

CNG Mil

1 hand palm down Rows

Weighted sit ups

Standing abs

Starting to get a glimmer in the "drift back" bench lock out technique. Really not sure how the meet will go. I think I will go very conservative on attempts and see what happens.

Need a new job(this is getting old). Anybody have one?

Maranatha

God Bless!

Me Bench, Bench Support, Core

2010-08-01T09:09:00.002-06:00

ME Bench
Warm up
? x Bar
? x bar + doubled monster mini
? x bar + mm + chains
5 x 95 + mm + c
2 x 135 “ “
2 + 185 “ “2brd + manpon
1 x 225 “ “ “ “
2 x 225 “ “ 3 brd “
1 x 245 “ “ “ “
I was told the monster mini + chains = about 200# @ the top

DB Bench mm under bench
20 x 35’s
20 x 50’s
15 x 60’s

Tate’s
20 x 30’s

CG Inclines
10 x 95
10 x 135
10 x 185

Starting to get "the drift" figured out. Metal Militia teaches a drift back toward your head with the flaring of your elbows. Starting to get the hang of it.

Bench support
Warm up
Speed bench
? x bar
3 x bar + 44# chains
3 x 3 x bar + 80# chains
2 x 3 x bar + 150# “

CG Mil pins @ top of my head
5 x 135
3 x 5 x 185

Lateral Raises
2 x 20 x 25’s

CG 2 Boards
8 x 135
8 x 185
8 225

Bent Rows
8 x 135
8 x 185
2 x 8 x 225

A Bar Push Downs
5 x 10

WG hi pulley to chest
4 x 12

Core
Warm up
DB Swings
12 x 30
12 x 40
12 x 50
12 x 60

Power Squat
12 x 360
12 x 540
2 x 12 x 720

CS Rows
12 x 2 plates

Stand Abs
5 x 20

Alt DB Curls
8 ea x 35’s
3 x 8 x 40’s

Ok training week. Feeling a bit quicker and leg drive is better. Looking forward to seeing what I can do with straight weight with my comp grip and new drift. Could be glorious or it could be Hindenberg II.

Maranatha

God Bless!

Bench Support 7/22/2010

2010-07-22T22:14:00.002-06:00

Warm up
Speed bench all varied inside grips
3 x 3 x 135 + 2 short monster mini ea side
6 x 3 x 135 + short monster mini + short mini ea side
Ran a doubled Stump Strp under the bench and attatched the bans via caribeener ea side

Mil
2 x 8 x 135
1 x 8 x 155

Side Raises
2 x 20 x 20

CG 3 Boards
8 x 225
8 x 255
7 x 275

EZ WG PD’s
5 x 10

Bent Rows
8 x 135
2 x 8 x 185

CG NG Pull Downs
5 x 10

Got a lot done in an hour. yay?

Maranatha

God Bless!

ME bench chains no whips

2010-07-20T20:31:00.002-06:00

Warm up
Grip = Pinky inside ring
?? x bar
?? x 95
?? x bar + chains
?? x bar + more chains (I was told later that ea side was worth about 90# @ top of my stroke
5 x 95 + all chains
5 x 135 “ “ “
3 x 185 “ “ “
2.75 x 225 “ “ “
M x 275 “”” 2 brds
1 x 245 “ ” ” ”
1.5 x 245 ““ 3 brds
2.5 x 245 “” 4 brds

Rolling DB ext
2 sets

Strap push downs
3 sets

Green band Push Downs
2 sets

Very busy night. Full room. Was feeling bad until I figured I was locking out 425 for almost 5 reps (different sets I know but I might be on the verge of maybe, just maybe starting to have a mini lockout...)

Very busy session. Not time for much accessory work. That's what the rest of the week is for I guess.

Maranatha

God Bless!!!

Core Saturday

2010-07-18T07:36:00.002-06:00

Warm up
DB Swings
12 x 30 ea side
12 x 40 “ “
12 x 50 “ “
12 x 60 “ “

CS rows
8 x 2 plates
8 x 3 plates
2 x 8 x 3 plates + 25

Power Squat
12 x 360
12 x 540
2 x 12 x 720

Rev Incline Flies
12 x 15
12 x 20
12 x 25
12 x 30

Stand Abs
5 x 20

Alt db curls
5 x 8 x 35’s

Switched it around a bit just for variety's sake. Went pretty quick as well. All done in a bit under an hour. Feeling pretty good. Elbow is cranky and a bit of a glitch in the neck but over all pretty healthy.

I heard chains are happening Monday. It will be interesting to see how these guys do them. fun and games kiddies. Let the good times roll.

If a leg press is in the forest and there is no one around to use it, does the sled still weigh in @ 45#?

Maranatha

God Bless!

Bench Support 7/15/10

2010-07-16T20:19:00.002-06:00

Warm up
Speed bench
3 x 3 x 135 vg inside rings
3 x 3 x 165 “ “
3 x 3 x 185 “ “

OH CG LO
8 x 135
8 x 185
2 x 8 x 225

CG 3 Boards
8 x 225
8 x 255
8 x 275

Bent O Rows
4 x 8 x 135

Hi NG Rows
4 x 8

WG EZ Bar Push Downs
5 x 10

Ok session. Still struggling with the narrower grip and tucking and feeling weaker. Well duh. Its because it is a weaker position for me and its what I need to work. That doesn't mean I like it...

Gotta go. Have a Friday night to kill.

Thought If a leg press goes more horizontal than vertical (ie below 45 degree) is the sled still 45#...?

Maranatha

God Bless!

ME Monday Bench

2010-07-13T21:25:00.002-06:00

Warm up
Stump Press pinky inside ring
?? x bar
?? x 95
?? x 135
5 x 185
5 x 225
4 x 275
M x 315
1 x 315
10 x 225 x 3 brd cg
The inside grip on the Stump Presses was brutal. Very different to control

DB inclines
12 x 70’s
12 x 80’s

Lil Dave’s 3 x tri death
3 sets

Push downs
3 sets

Interesting session. Not happy with the failed 315. Inside grip probably had something to do with it. Still its 30# under my best. What the heck? Hoping all of the inside/tri work pays off. I am told I can go to my comp grip 3 weeks out. Joy.

Maranatha

God Bless!

ME Bench, Bench Assist + House Work

2010-07-11T17:13:00.002-06:00

Monday ME Bench
Warm up
Lil Dave’s Timed Bench Death
-Doubled mini’s + bar + dimes x 1 minute
-1 minute rest w/ hands on bar & bar on chest
-Take off dimes, go as far as possible. Take off bands put dimes back on x 1 minute
-1 minute rest like before.
-Bar only x 1 minute.
-Die

-Double mini band push downs. (1 mini per hand)

-Standing Womacks

- Mil x 20

-Bar punch outs x 20

-Wide grips x 20

-Rev WG’s x 20

- 100 bench sit ups

Not certain on weights on this stuff as i lost the paper I wrote all the info down on. Needless to say that my anterior delts were fried.

Thursday Bench Assist
Warm up
Speed bench
3 x 3 x 135
3 x 3 x 165
3 x 3 x 185

Side raises
5 x 12 x 20’s

CG Slap 3 Boards
8 x 225
8 x 245
2 x 8 x 265

WG Push Downs
5 x 10

Hi Pulley Rows
4 x 12

Rev Pec Dec
5 x 12

Saturday
No Train/House Work
-Yard
-Paint upstairs bath (with anti mold primer...)
-Laundry
-And other important stuff too trivial too mention.

Put a slide rule in my bag to help calculate the weight of the leg press sled the next time I'm near one.

Maranatha

God Bless!

Sat Core @ Gold's

2010-07-04T15:35:00.002-06:00

Ward's friend AJ went with me. Good having him home from leave from the Navy.
Warm up
Power Squat
12 x 180
12 x 360
12 x 540
12 x 720

Stand Abs
5 x 20

DB Swings
3 x 12 x 50

CS Rows
8 x 2 plates
8 x 3 plates
2 x 8 x 3 + 25

Alt DB curls
4 x 8 x 35’s

Decent session. Saw a bunch of old faces. Julian was big but is freaking huge now. Spotted him on inclines. he hit somewhere around 19 reps on 315 and 8 or so @ 405. Can't imagine how he will look when he starts cutting.

Happy to be back on the power squat. Not a huge machine guy but that one makes core training quicker and easier. Sore today.

Rethinking my earlier positon re the sled on the leg press weighing in @ EXACTLY 45#...

HAPPY 4TH OF JULY!!!!

Maranatha

God Bless!

Bench Assist 7/1/2010

2010-07-01T18:52:00.002-06:00

Warm up
Speed bench
3 x 3 x 135 Varied grips all inside rings.
3 x 3 x 155 “ “
3 x 3 x 175 “ “
Concentrating on grooving low and also getting more leg drive

Stump Mil
?? x bar
2 x 8 x 135
2 x 8 x 155

CG Slap 3 Boards
4 x 8 x 225 low

Wide Strap Push downs
5 x 10

Hi Rows to Chest
4 x 12

Face Pulls
3 x 20

All in 45 minutes. It's good to have a key to the gym.

Maranatha

God Bless!

ME Bench

2010-06-30T20:54:00.001-06:00

Warm Up
Rev Green Band Press

-50 or so on bottom
? x 135
? x 225
? x 275
8 x 315
6 x 365
2 x 405
8 x 315 CG “
5 x 365 CG “

CG Slap 3 Boards
? x 225 w/rev band
? x 225 straight

JM’s
2 sets

Womack Ext
2 sets

DB Tuck Bench
2 x 25

Green Band Ext
Some

Interesting changes. HOpe it all pays off.

Maranatha

God Bless!

Thursday Bench Assist

2010-06-26T19:59:00.001-06:00

Warm up
Speed bench
3 x 3 x 135
3 x 3 x 155
3 x 3 x 175

Lateral/front raise combo
3 sets

CG 3 Boards
8 x 225
8 x 255
8 x 275
8 x 295

WG Push downs
5x10

Hi pulley NG Rows
to chest
5 x 10

Face Pulls
4 x 20

Alright work out considering...

Still wondering if the leg press sled weighs in @ 45# or not...

Maranatha

God Bless!

Changes weird week

2010-06-22T22:33:00.001-06:00

Stuff happening changes to long tme rhythms.
Monday
Warm up
Upside Down Week
DB floor press w/pause
70’s
80’s
95’s
95’s + purple band

CG Push Up
2 sets

CG BP
2 sets

1 arm BB lever row
1 plate
2 plate
2 plate + 25

Hi pulley CG 2 chest
3 sets

DB front Raises
2 x 25’s x ??

Chain Lateral Raises
2 sets ea

DB alt Curls
3 sets x 35’s

Odd week, lots of change.

Maranatha

God Bless!

Core and ME bench sort of

2010-06-19T17:25:00.002-06:00

Thursday Core
Warm up
Knee Hi Rack Pulls
5 x 225
5 x 315
5 x 405
5 x 455
DB Swings
3 x 12 x 50 ea
SS: Stand Abs/Bi’s
5 x 20 x 150
5 x 8 x 35’s

Sat ME Bench
Warm up
Stump Press
?? x bar
?? x 135
5 x 185
5 x 225
5 x 275
2 x 315
1 x 335 Felt heavy didn't risk going further.

Lil Dave’s Quad Tri’s-o-Death
3 sets

Hi Pulley WNG Rows to Chest
5 x 10

Abreviated day due to the WABDL meet.

Hefé hit his opener @ 518. Soooooo close 2 x @ 535. Brett hit his opener @ 385 missed 402.? on his second and NAILED IT on his 3rd. Brett also pulled and broke 500but missed 540 2 x . Not sure what's up because that's in his wheelhouse for sure.

I think there is a shake up in the status quo here shortly. Will post it as it happens.

Maranatha

God Bless!!!

Bench Assist Sort Of

2010-06-16T19:32:00.000-06:00

Ran late and did 3 machine circuits of:
Pec deck
Bench
Machine CS Row
Seated Military
Seated Mach.Curls
Seated Face pulls
Band Push Downs

Light weight. Had to get in and get out.

Maranatha

God Bless!

ME Bench 6/12/2010

2010-06-12T22:16:00.002-06:00

Warm up
Inclines
2 x ?? x bar
5 x 135
5 x 185
5 x 225
3 x 275
1 x 315
1 x 325

Rack Lockouts
5 x 295
5 x 335
3 x 385
M x 425
1 x 425

Lil Dave Tri’s Wide Strap
5 Sets

CS Rows
8 x 3 plates
4 x 8 x 4 plates

Rev Pec Dec
5 x 12

Sus Push Up
5 x 12

Decent work today. The 325 was 10# under my PR and felt fairly solid. Becoming happier with the progress. Feeling like the program is coming together. Elbows felt good today. Nice change.

Maranatha

God Bless!

Bench Support & Core

2010-06-10T20:15:00.003-06:00

Tues Bench Support
Warm Up
Speed bench
3 x 3 x 135
3 x 3 x 175
3 x 3 x 195

CG OH Mil
5 x 135
5 x 185
5 x 225
3 x 265
1 x 285

CG 3 Boards
8 x 225
3 x 8 x 255

WNG High Pulley Rows
5 x 10
Face Pulls
5 x 20

Thursday Core
Warm Up

SSB High Box Squats
10 x 135
10 x 225
2 x 10 x 315

DB Swings
3 x 12 x 50 ea side

*SS
*Stand Abs
4 x 20 x 150
*Alt DB Curls
4 x 8 x 35’s

Going up 5# on the swings doesn't sound like much but it adds 360# of volume to the movement. Small of my back is tired.

Ok work both days. Really sore after Sat so I had Lisa work on my shoulders and chest Tuesday night. Feel tons better now. Hurt like crazy while she worked on me though...

Maranatha

God Bless!

The week + ME Bench Sat

2010-06-05T12:48:00.004-06:00

Needed some time off from the gym so nothing on Tuesday or Thursday.

Sat ME Bench
Warm Up
Flat Bench 3 x 3
? x bar
8 x 135
5 x 185
5 x 225
3 x 275
3 x 3 x 315 was supposed to be 305 but the stroke has been going well so I upped it and things went ok, fairly quick and solid.

4 boards
5 x 315
3 x 365
2.5 x 395
1 x 415 Really weak lock out. Rt side again. Have to remember to chat with officials prior to max attempts @ meets. If there's speed on the bar the lockout looks normal. If I have to grind a bit I can't get the wrist to roll enough sideways.

WG Push Downs
5 x 10

CG Seated Low Rows
5 x 8

Rev Pec Dec
5 x 12

Suspended Push Ups
5 x 15

Happy with progress. Not overdoing it but steadily moving forward. Hoping to do well in Sept... that is if I get in. Still having fun.

Maranatha

God Bless!

Me Bench 5/28/2010

2010-05-30T09:08:00.002-06:00

Warm Up
Floor Press
? x bar
5 x 135
5 x 225
3 x 275
3 x 305
1 x 325
1 x 345 Felt very good. This is 10# under my PR. I probably could have hit it but I had 345 as the goal for the day and pulled the plug here.

2 boards
5 x 315
3 x 345
2 x 365
2 x m x 385 Brian said he helped about 5# ea time. Close. Wished I would have gotten at least one of these.They came off of the bottom ok but my right elbow stalled both times.

MG Lil Dave Tri’s
3 sets

NG CS Rows
8 x 3 plates
4 x 8 x 4 plates

NG Rev Pec Dec
5 x 12

Sus Push Up
5 x 15

Over all pleased with the progress. The other guys (nate, Zimm & New Brian) all seemed to have good days. Nate is getting some confidence and Brian is gaining technique. I am still amused at how well Zimm is handling that WABDL approved DD he has been playing in. Good work all.

Maranatha

God Bless!

Thursday Core 5/27/2010

2010-05-27T21:10:00.001-06:00

Warm up
Rack pulls
5 x 225
5 x 315
1 x 365
1 x 405

DB Swings
3 x 12 x 45

Standing Abs
20 x 150
4 x 20 x 175

Alt DB Curls
8 x 35’s
4 x 8 x 40’s

Back is still tight and have a tweak @ the top of rt hammie/bottom of glute. Didn't want to push it any further past the 405. Left calf is sketchy just below the left knee. Weird.

Maranatha

God Bless!

Bench Support Tuesday 5/25/10

2010-05-25T18:34:00.002-06:00

Warm Up
Speed bench
3 x 3 x 135
3 x 3 x 165
3 x 3 x 185

Mil Off of Pins
5 x bar
5 x 135
5 x 185
5 x 205
3 x 225
1 x 245
1 x 255 PR

CG 3 Boards
8 x 225
8 x 275
2 x 8 x 285

Wide Grip High Pulley Rows 2 Chest
5 x 8

WG Push Downs
5 x 10

Seated Low Pulley Face Pulls
5 x 20

Felt pretty good today. Left a bit in the tank but that's alright.

Gotta go.

Maranatha

God Bless!

Core, Bowling & ME Bench

2010-05-23T08:29:00.002-06:00

Thurs Core
Warm up
Pin Squats
8 x 225
8 x 315
8 x 405
8 x 495 Back was real tight so I called it here

Extensions
5 x 12

Standing Abs
20 x 150
3 x 20 x 175

EZ Preacher Curls
4 x 8

So so sesion. Did I mention my back was real tight?

Friday night Bowling
Went with the guys from church and bowled for the first time in many years. Fun but tough. Did not break 100 and my plantar fascitis kicked in real bad. Very hard to walk Sat AM. Lisa rubbed it out Say night and its much better this morning. All in all I will probably bwl again some day...

Sat ME Bench
Warm up
Stump Board Press
8 x 135
5 x 185
5 x 225
5 x 275
3 x 315
1 x 335
1 x 345 PR

3 brds
5 x 315
2 x 365
1 x 385
M x 405 Bad set up and just out of gas.

Tri SS:
Wide Hammer grip strap extensions/WG pushdowns
5/8 ea

CS Rows
8 x 3 plates
3 x 8 x 4 plates
5 x 4 plates +25

W Strap Face Pulls
5 x 20

Sus Push Up
3 x 15

Then breakfast with Jeff. The Cottonwood Cafe has this great Bluberry Pncake combo. Very nice way to finish. Then off to Home Depot for a new string trimmer and blower. Both of our old ones died and needed replacing. After yard work (in the rain) it was off to see Iron Man 2. Very fun movie. I would see it again. Gotta go.

Maranatha

God Bless!

Bench Assist 5/18/10

2010-05-18T21:16:00.002-06:00

Warm up
Speed bench
3 x 3 x 135
3 x 3 x 155
3 x 3 x 175

Over Head Lock outs
5 x 135
5 x 225
2 x 3 x 255
3 x 275
1 x 290

CG 3 Boards
8 x 225
8 x 265
8 x 275

Close Grip High Pulley Rows
5 x 8

Super Set Face Pulls & WG Push Downs
5 x 20 / 5 x 8

Not a bad session. A few distractions but over all ok work.

Maranatha

God Bless!

ME bench 5/15/2010

2010-05-16T22:20:00.002-06:00

Warm up

Incline
? x bar
? x 135
5 x 185
5 x 225
3 x 275
1 x 305
1 x 315

4 boards
8 x 315
2 x 385 WT??? Worst set up ever.
3 x 365
3 x 385
1 x 395
1 x 405

Lil Dave’s WG Straps
4 sets

Seated Mid NG Low Rows
5 x 8

Rev Pec Dec
5 x 12

Sus Push Up
5 x 15

Over all good day. New Brian is an asset. Great guy and strong guy. It will be good to get pushed by him. Got him on the Inclnes and he trippled the 405 4 board. Don't know if I could have but I went 1st and he smoked me. Good on him. LOL it is good to be pushed. Dude will get his. In a good non prison way of course...

Maranatha

God Bless!!!

core 5/13/10

2010-05-13T20:09:00.002-06:00

Warm up
Leg Press
15 x 90
15 x 180
15 x 270
15 x 360
15 x 450
15 x 540

DB Swings
3 x 12 x 45

Standing Abs
20 x 130
3 x 20 x 175

Alt DB Curls
4 x 8 x 45’s

Haven't done leg press in a while. Actually felt good as it makes the hips rotate differently ie different angles. Probably will do a 3 week rotation with the strap pin squats, trap bar dl's and leg press. Should work ok. Time will tell.

Maranatha

God Bless!

Bench Assist 5/11/2010

2010-05-12T20:07:00.002-06:00

Warm Up
Speed bench
3 x 3 x 135
3 x 3 x 155
3 x 3 x 175

Stump Mil
5 x 135
5 x 185
3 x 225
2 x 1 x 240

CG 3 Boards
8 x 225
8 x 255
8 x 275
8 x 285

Hi Pulley WG Rows to Chest
5 x 8

Super Set:
WG Pushdowns & Face Pulls
5 x 8 / 5 x 20

Very decent session. Happy with the 240 on S Military. I actually double clutched on the 1st one but got out in front and didn't lock out so I really hit 2 $ 7/8. Going to push the straight weight hard in 2 weeks to see what will happen.

Seem to be on a positive run here. Would love for it to continue through Sept 5.

Maranatha

God Bless!

Me Bench 5/8/10

2010-05-09T07:40:00.002-06:00

Warm up
Flat Bench 3 x 3
? x bar
? x 135
? x 185
5 x 225
3 x 275
3 x 3 x 300

Mid rack lockouts
5 x 315
3 x 385
3 x 1 x 405

Lil Dave’s Tri’s
4 sets

WG SS Tris
2 sets
These were WG rope push downs SS'd with WG bar push downs. A suggestion from new Brian. I probably will keep up with the WG stuff. Don't know why I didn't think of this before but the wide grip push down more closely mimics the position of my arms when benching. Der.

NG CS Rows
8 x 2 plates
8 x 3 plates
2 x 8 x 3 plates + 25
8 x 4 plates

Rev pec dec
5 x 12

Sus Push Up feet up higher.
4 x 15

Good day. Big Brian came and New Brian was there as was long lost Tony and his buddy Tyson (newbie). Manny and James showed up as well as the reg's Nate and Zimm. Jeff was out of town and Moosie stayed south. I hope he gets over that.

Changes in training and supplementing seem to be helping. Taking more protein, multi V, C, fish oil, Glocosumine & chondritin and DHEA. Feeling like some of the old zip might be coming back which is a good thing. Down side is the extra zip allows extra work and I'm sore a lot of the time. Weight is about the same but I feel leaner and my clothes say the same. That' good I guess as I want to lift as a light 308 (277 or so)if I get into the APF/AAPF Raw World meet in Sept. I am currently an alternate.

Maranatha

God Bless!

Bensh Assist & Core

2010-05-07T20:57:00.002-06:00

Tuesday Core 5/4
Warm up
Speed bench varied grips
3 x 3 x 135
3 x 3 x 155
3 x 3 x 165

CG OH Mil
5 x 135
5 x 185
5 x 225
2 x 3 x 275

CG 3 Boards
8 x 225
8 x245
8 x 255
8 x 265

CNG Low Rows
5 x 8

Face Pulls
5 x 20

Thursday Core
Trap Bar DL’s (bar weighed in @ 77#)
5 x 167
5 x 237
5 x 307
3 x 377
1 x 447

DB Swings
3 x 12 x 40 ea

SS
Stand Abs
5 x 20
Alt DB Curls
5 x 8 x 40’s

Not bad this week. I think changing back to some old ideas is working out. Looking forward to Sat.

Maranatha

God Bless!

Sat 5/1 ME Bench

2010-05-01T21:48:00.002-06:00

Warm up
Floor Press
?? x bar
?? x 135
5 x 185
5 x 225
5 x 275
2 x 315
2 x 1 x 335

3 brd Stump Press
8 x 135
8 x 225
5 x 275
5 x 315
3 x 335

Lil Dave Q Tri’s
3 sets

CS Rows purple band
8 x 1 plate +
8 x 2 plates +
3 x 8 x 3 plates +

Rev Pec Deck
5 x 12

Sus Push Up
5 x 12

Decent session. Park City Brian came by and trained with us. He is a weight class under me and is a year older and in about the same strength range. Nice to have somebody around that is of similar ilk as me. Really good guy. Nice to get the direct push in training. His wife is a trainer and wants to start a circuit workout for our wives so that we could share the time at the gym. Not sure if Lisa will do it. She didn't snear at me when I mentioned it so that's a good sign.

Maranatha

God Bless!

Core 4/29/10

2010-04-29T21:32:00.002-06:00

Warm up
1 notch lower than last time pin squats
8 x 315
8 x 405
8 x 495
8 x 585

DB Swings
3 x 12 x 40 ea

Stand Abs
5 x 20

Alt db curl
5 x 8 x 40’s

Another fun day at the ranch. Hopefully pushing the CNS a bit will pay off on ME bench day.

Maranatha

God Bless!

Tuesday Upper Accessory

2010-04-27T21:42:00.001-06:00

Was running late because of a clock snafu due to an outtage over the weekend.Reset AM and PM backwards. oops
Warm up
4/27 Speed Bench
3 x 3 x 135

Mil
5 x 135
3 x 185
3 x 205
1 x 225

CG 3 boards
8 x 135
8 x 185
8 x 225
8 x 245
8 x 265

Hi Pull CNG Rows
4 x 8

Face pulls
4 x 20

Not happy being rushed but it was alright for what it was.

Maranatha

God Bless!

Thursday Core and Sat ME Bench

2010-04-24T12:20:00.002-06:00

Thursday Core
Warm up
Trap Bar DL
5 x bar
5 x 140
5 x 230
3 x 320
3 x 3 x 280 These didn't go as planned. I am much stronger than the #'s listed. The bar I chose had handles that spun and my grip is seriously compromised from all of the surgeries etc. Probably should've strapped up.

DB Swings
3 x 12 x 40 ea

Stand Abs
4 x 20

Alt db curl
4 x 8 x 40’s

Sat ME Bench
2 Board Press
? x bar
? x 135
5 x 185
5 x 225
5 x 275
2 x 315
Add 2 board
1 x 345
2 x 1 x 365 Felt like a ton and tough to lock out.

Rack Lock outs
5 x 225
5 x 315
5 x 365
5 x 405
3 x 425 These went amazingly well considering how poorly I did a couple of weeks ago. Hoping this is a taste of good things to come.

Push downs
A bunch

Seated WG Low Rows
5 x 8

Rev Pec Deck
5 x 12

Sus Push Up
5 x 10

Good session. Nice to feel like progress is being made. Weight is also coming off a bit at a time. Hope to be under 270 in a couple of weeks. Have put on some lean mass and not certain just how far I want to drop.

Maranatha

God Bless.

Bench Assist

2010-04-20T20:00:00.002-06:00

4/20
Warm Up

Speed Bench
? x bar
9 x 3 x 135 v grips

Mil lock outs
3 x 135
3 x 185
3 x 225
2 x 3 x 275

CG 3 boards
8 x 135
8 x 185
8 x 225
8 x 245
8 x 255

Hi Pulley Rows 2C
5 sets

Face Pulls
5 sets

I seriously think my hearing is going. Scares the crap out of me. Not sure what to do.

Maranatha

God Bless!

Sat 04/17/2010 ME Bench

2010-04-17T11:24:00.002-06:00

Warm up

Incline
? x bar
5 x 135
5 x 185
3 x 225
3 x 275
2 x 1 x 295
This was the goal. Both reps went up strong.

3 board
6 x 315
5 x 345
2 x 365 Loose and poor
3 x 365 Much better/tighter set up. Tucked better. Need to remember to always reset, tuck low, stay tight. Forget the weight. Techinique is the key.

Lil Dave Q Tri’s
3 sets

Push Downs
2 sets

CS NG Rows
8 x 2 plates
8 x 3 plates
3 x 8 x 3 plates +25

Rev Pec Dec
5 x 12

Sus Push Up
5 x 10

The last set of 3 boards gives me hope.

Manny showed up today. Very good to see him back in the gym.

Newer guy (short) Brian came in to train w/ the 9 AM guys. Nice to have somebody in my age group slamming weights.

Maranatha

God Bless!

Tuesday and Thursday

2010-04-15T20:22:00.002-06:00

4/13 Tuesday Bench Support
Warm up
Speed Bench
6 x 3 x 135

Mil Stump Press
5 x bar
5 x 135
5 x 185
3 x 215
1 x 235
Very fast and much stronger than anticipated. Not certain what to make of it. or in context it should have been expected so what went on @ the meet?

CG 3 boards
8 x 135
8 x 185
2 x 8 x 225

DB Rows
5 x 8 x 80’s

Face Pulls
5 x 20

4/15
Warm up
High pin squats
10 x 135
10 x 225
10 x 315
10 x 405
10 x 495

DB Swings
3 x 12 x 40 ea side

Standing Abs
5 x 20

Alt DB curls
5 x 8 x 35’s

And so the new cycle begins. Looking frward to seeing what Sat brings. Inclines are on the menu.

Maranatha

God Bless!

Lost training, bad meet and a new start

2010-04-10T15:31:00.005-06:00

The training prior to the meet last Sat was crap and not worth posting.

The meet on 4/3 was an eye opener. Actually the meet itself was great but my personal performence (outside of coaching and spotting) was dog womp. Went raw. Opened with 150kg 330# and got it. Quick but a bit loose. Was going to jump to 160kg 352.8# but thought better of it and went to 157.5kg 348#. It went well and just stalled 2" from the top. Wasn't going to move. Didn't dip but they had to take it. Last attempt @ the same weight, same thing but a bit faster and a bit closer to lock out. My meet pR is 162.5kg that I did back in Sept '08.

Some of the Ripped guys did well. Brian got PR's in all of his lifts. CJ hit a mind boggling 600 on his bench. Tommy got a 551. A lot of records were broken and PR's hit. The guys putting on the meet did a great job.

Took the week off and started back today. My training will look a lot more like '08 again.

Flat Bench 3 x 3
? x bar
? x 135
? x 185
5 x 225
3 x 275
3 x 3 x 295

Rack Lockouts
5 x 315
3 x 345
2 x 2 x 365
This was waaaay too heavy. I have really neglected my upper end work.

Lil Dave Q Tri’s
4 sets

CS Rows
Weight plus mini
5 x 8

Rev pec dec
5 x 12

Sus Push up
4 x 10

Time will tell if this change up will help.

Maranatha

God Bless!

This past week 3/21 - 3/27

2010-03-27T14:13:00.002-06:00

Monday 3/21
SSB Stump Box Squats
5 x bar
5 x 140
3 x 5 x 230

DB Swings
3 x 12 x 35#

Stand Abs
5 x 25

Wednesday
No Train/Work Meeting

Sat Warm up
ME Bench
? x bar
5 x 135
2 x 225
1 x 275
1 x 315
2 x 1 x 335
1 x 315
1 x 275
A bunch of seperate set up w/ just the bar. Been hitting way too high on my chest. Don't know why. I need to get lower as the stroke is shorter on my xyphoid process and I am stronger there.

Light Push Downs
Some

Hi Pulley WG Rows
Some

Meet is next Sat. Plan on opening w/150kg/330# then jumping to 160kg/352#. this would tie what I did in my last AAPF meet but I will be in the APF division this time. The American record is open so anything I hit will be a new mark. Not looking to set the world on firte but rather set a standard from which to move in later meets. Hoping to get to Portland in August for their big annual APF/AAPf meet and get to see my sister @ the same time.

Going to go in and do a little bit of stuff this week. In the past I have totally laid off during meet week but this time I'm goign to keep the blood flowing by doing a couple of light movements to keep the blood flowing

Maranatha

God Bless!

Past due postings

2010-03-21T15:34:00.002-06:00

Mon 3/1
New Job No Train

Wed 3/3
No Train

Sat 3/6
Warm up
Raw Flat Bench
?? x bar
?? x 135
5 x 185
5 x 225
3 x 275
2 x 315
1 x 345

3” Fat Bar CG’s
8 x 125
8 x 175
2 x 8 x 215

Monday 3/8
No Train

Wed 3/10
Warm up
Mil
5 x 175 75%
3 x 200 85%
1+ x 225 95%

Dips
5 sets

Rows
5 sets

Sat 3/13
Warm up
ME Bench
?? x bar
?? x 135
?? x 185
10 x 225
5 x 275
3 x 315
1 x 335
M x 355 WT?? Shoulda nailed this. did some research and found out that the huge doses of Ibuprofen I've been taking for my plantar fasciaitis probably kicked any strength I had to the curb.

S press Full ROM
8 x135
8 x 185
8 x 225
6 x 255
5 x 275

CG 3 boards
135
185
225 2 sets

CS Rows
5 sets

Push Downs
5 sets

Face Pulls
5 sets

Not feeling great re the April 3 meet.

SSB Box Squats
5 x bar
5 x 140
5 x 230
2 x 3 x 280
1 x 320

DB Swings
3 x 10 x 30#

Stand Abs
5 sets

Mil
5 x 155 65%
5 x 180 75%
5+ x 205 85%

Dips
5 sets

Kroc Rows
10 x 80
2 x ? x 100

Sat 3/20
Warm up
Flat bench
?? x bar
? x 135
5 x 185
5 x 225
1 x 275
1 x 315
1 x 335 fast felt good
2 x m x 355 The 2nd one was close. Spuddie bumped it a couple of times still not good. The 335 flew up and the 355 felt like there was a piano on my chest.

CG S press
A few light sets

Ticked off and beat up. Called it here. I had forgotten my training shoes and had to go in crocs but that's not a good reason for theis crap.

Glad my rent doesn't depend on my lifting...

Maranatha

God bless!

ME Bench 2/27/2010

2010-02-27T18:09:00.002-07:00

Warm Up
Raw Bench
? x bar
? x135
? x 185
5 x 225
5 x 275
1 x 315
2 x 365-3 brd
1 x 385
1 x 405* Nate touched it but said he didn't help with it.

Full ROM S Press CG
8 x 135
8 x 185
8 x 225
7 x 225

Lil Dave’s Q Tri’s
3 sets

CS Rows
8 x 2 plates
8 x 3 plates 3 x 8 x 3 plates + 25

Face Pulls
4 x 25

Not bad. Everything felt heavy. Not sure why. The 405 felt REALLY heavy. Goofy.

Maranatha

God Bless!

Bench Assist 2/24/2010

2010-02-25T19:50:00.001-07:00

Warm up

Military
? x bar
3 x 135
3 x 165 70%
3 x 190 80%
3 x 210 90%

Dips
4 x 15

Seated CG Rows
4 x 25

Maranatha

God Bless!

Bench Assist Wed 2/17 and ME Bench 2/20

2010-02-22T08:50:00.002-07:00

Bench Assist 2/17
Warm up
Mil
5 x 155 65%
5 x 175 75%
5 x 200 85%

Dips
4 x 12

Seated C NG Rows
4 x 25

ME Bench
Warm up
Floor Pin Press @ Chest
? x Bar
? x 135
5 x 185
5 x 245
3 x 295
1 x 335
2 x m (.5) x 345
3 x 305
6 x 275

3 brd comp grip
5 x 315
5 x 345
3 x 365

Push Downs
A bunch

Hi pulley WG Rows
4 x 25

Face Pulls
4 x 25

Not happy with the misses on the 345. Just not enough gas in the tank.

Feeling pretty healthy. That's a good thing.

Mixed emotions about the new gig starting on Thursday.

God knows and cares

Maranatha

God Bless!

Monday Core 2/15/2010

2010-02-17T06:06:00.002-07:00

Core
Warm up
Land Mines
4 sets

SSB Box Squats
8 x bar = 65#
8 x 155
3 x 8 x 245
I like these. Good core stability work with the SSB. Gonna try with straps and weight swinging next cycle.

DB Swings
3 x 12 x 40 ea side

Stand Abs
4 x 30

Nice session. Nothing huge but good work nonetheless.

Start a new job 2/25. Going to be good. God does provide.

Maranatha

God Bless!