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NOW WHAT ?
I don't know because I have mixed emotions about competing in the WPO. I'm not excited about getting my ass handed to me by going in un-jacked but part of me still wants the 1200. The 1200 will fall in the next 6 months by some lifter, that's a done deal. It's just a personal goal for me.
There aren't many meets in this area this time of year and my new contract with WABDL puts me on the road a lot in the next few months. Training won't alway be ideal. Then again, this last training cycle was anything but that.
I've been throught a lot personally in my life the last few years and it has aged me and angered me. I am sitting on the fence with many issues I face daily. I'm reminded of a song MudVayne just relased that has a line in it that says..."time to get busy living or get busy dying..." , and that's me in a nutshell.
So, once again, for a while, my training will be in limbo until you see me post what I have decided to do. My post meet workouts are scary stupid, so I have chosen not to post those, but I will start posting again next week.
Monday July 18
Bench with purple bar under bench- bar/20, 95/8, 135/8, 185/3, 225/5, 275/3, 315/3 x 2, without bands 405/3...smith machine inclines 225/8, 295/8, 315/8...seated machine mil press 280/8 x 3 sets supersetted with Forza shrugger 3 sets of 10, Pushdowns on cable 2 sets of 35 reps at 90 oounds...Pulldowns 160/8, 200/8, 220/8..Forza biangual low row 250/8 x 3 sets, Preacher Curls machine 3 sets of 10, DB Hammer Curls light and easy 40/12 x 3 sets
Wednesday July 20
Squat with no bands bar/8, 135/5, 225/5, 315/5, 405/5, 505/5, 615/3, 665/1 no gear-just belt, leg press 840/8 ..then knee gave out ( more on that later ) yeah, another injury....stiff legged deads off block 225/8, 275/8, 325/8....glute ham raises 3 sets of 10
Thursday July 21
Bench for reps bar/20,
95/8, 135/5, 185/5, 225/6, 275/23...VIDEO
Friday July 22nd
Box squats to parallel 135/5, 225/5, 315/3, 405/3, 505/3...knee hurting..Stiff legged deads off 3 inch block 225/5, 315/3, 405/3, 455/3, 505/3...GM's 225/10 called it good...glute ham raises 3 sets of 10, reverse hypers single leg..
Monday July 25
Bench all with purple band under bench-bar/20, 95/8, 135/5, 185/3, 225/5, 275/3, 315/3 x 2, with no bands 405/3, Forza biangular incline plate load 270/10, 320/10...Seated Mil Press Machine 140/10 x 3 superset with Forza shrugger 270/10 x 3, skipped back today, had a lat p ull from lawn accident (don't ask!)...Pushdowns on cable 150/8, 160/8, 170/8..reverse cable extensions one arm 40/10 x 3, BB Curls 85/8, 105/8, 125/6, 135/6, 85/12...abs/grip
Tuesday July 26
Squqt with no bands 135/5, 225/5, 315/5, 405/5, 505/3 stopped..also have a pulled groin. This is my first one ever. Got it from my knee collapsing on the leg press last week and allthe weight shifted to my right leg. My left knee is really bad., No leg presses, no lunges, can't do a damn thing with a groin pull. Leg extensions 100/10 x 3, Leg Curl;s 180/8 x 3, R Hyypers 3 sets of 10
Thursday July 28
Speed bench with blue bands under bench bar/5, 95/5, 135/5, 165/3, 195/3, 225/3 x 6, Pec deck 3 sets of 10, SEated db mil press 70/10, 80/8, 90/8, 100/8...Tricep drop sets 200/8, 160/8, 120/8, 80/8, 40/8...second set 200/5, 160/5, 120/5, 80/5, 40/8 with rope...Pulldowns with palms up 150/8 x 3, took it easy on lats..Machine rows 3 sets of 10 easy, Preacher curls machine 100/8 x 3, Seated alt db curls 40/8 x 3,
Friday July 29
Box Squat to parallel
135/5, 225/5, 315/3, 405/3, 505/3...Deadlifts off floor 135/5, 245/3,
335/3, 445/16...VIDEO
HERE IS THE OFFICIAL VIDEO
OF 405 X 20 DONE 3 WEEKS AGO....
Monday Aug 1 Bench with no bands bar/20, 95/5, 135/6, 185/3, 225/6, 275/3, 315/5, 365/3, 405/3...incline smith presses 225/10, 275/10 quit...pecs got a bad feel to them. May not bench Thursday. Seated Machine Mil Press 280/10 x 4, Triceps ext on cable 150/8 x 3, Reverse Cable extensions 80/8 x 3, PUlldowns 170/8, 200/8, 220/8, T Bar rows 4 plates x8, 5 plates x8 x 2 sets...DB Preacher curls 3 sets of 10, Reverse BB Curls 3 sets of 10
Tuesday Aug 2
Squat with no bands bar/5, 135/6, 225/5, 315/5, 405/5, 505/5, 555/3..Leg Press 3 sets of 8 with sill weight..groin pull still hurting., Leg Curls 3 sets of 10, Reverse Hypers 3 sets of 8..
Thursday Aug 4
Bench for reps 135/8, 185/3, 225/5, 275/3, 315/15...no pec deck...seated DB mil presses 80/8, 90/8, 100/8..Tricep Ext on cable 2 sets of 40+ reps, Pulldowns to front 170/8, 200/8, 220/8, Seated Machine Rows 225/8 x 3 sets, One Arm Preacher Curls 3 sets of 10, Reverse BB Curls 2 sets of 20
Friday Aug 5
Box Squats to parallel 135/5, 225/3, 315/3, 405/3, 505/3...Rack Pulls from mid kneecap 315/3, 405/3, 495/3, 585/3, 675/2, 745/2, GM's arched 315/5, 405/5, 455/5 done...Hypers 2 sets of 10, Leg Curls 2 sets of 10
Monday Aug 8
Took day off for slight pec pull...
Tuesday Aug 9
Squat with no bands and no gear 135/6, 225/5, 315/5, 405/5, 505/5, 565/3, 615/1, Leg Press 750/8, 840/8, 930/8...Leg curls 3 sets of 10, Hypers 2 sets of 10
Thursday Aug 11
Bench with blue bands under bench Speed day bar/10, 95/5, 135/6, 175/3, 215/3, 225/3 x 6 sets, Pec Deck 3 sets of 10, Seated DB Presses 70/10, 80/10, 100/8 x 2, Tri Extensions with Rope Drop Sets 2 sets of 40+ reps, Pulldowns 180/8, 210/8, 230/8, Forza Plate Load Biangular row 225/8 x 3, Preacher Curls 3 sets of 10, DB Hammer curls 3 sets 10
Friday Aug 12
Box Squats 135/5, 225/3, 315/3, 405/3...put Predator Briefs on 505/3, 585/3, 635/3 very, very easy...GM's 315/5, 405/5, 475/3, 525/3....Stiff Legged Deads off 3 inch block 225/6, 315/5, 405/3, 455/3, 495/3 done...Hypers 2 sets of 10
Sunday Aug 21 ( Guests Marc Caplan, Mo and the Big Chill from Portland State. )
Box Squats to parallel bar/5, 135/5, 225/5, 315/3, 405/3, 505/2, 605/2, 705/2, 725/1 done in belt and briefs...Deadlifts off floor 135/5, 225/3, 315/3, 405/2, 495/2, 605/2, 705/3 think I may have torn my previously torn bicep again...GM's 315/5, 405/5, 495/3, 525/3...HYpers 3 sets of 10, Pull Thru's 3 sets of 10
Monday Aug 29
Bench with purple band under bench bar/15, 135/8, 225/5, 275/3, 315/3, 335/3 without band 405/3, with shirt 505/2, 525/1...Lockouts 405/5, 495/5, 545/3...Seated MIl Mach Press 180/8 x 2, Supersetted with Trap Blaster Shrugs 2 sets of 10, Pulldowns 3 sets of 8, Rows 2 sets of 8, Tri Cable Pushdowns 3 sets of 10...No bicep work..may need an MRI
Tuesday Aug 30
Squat bar/8, 135/5, 225/5, 315/5, 405/5, 505/5, 605/3...Pause Squats 315/3 x 2...Leg Press 690/8, 780/8, 870/8...Hypers 3 sets of 10, Glute Ham 2 sets of 10
Thursday Sep 1st
Bench for reps day bar/20, 95/5, 135/8, 185/3, 225/5, 275/21...pec very sore today. Seated DB Mil Press 70/8, 80/8, 90/8, 100/8, Drop Sets Rope Pushdowns 200/8, 160/8, 120/8, 80/8, 40/8 for 2 sets, Pulldowns 160/8, 200/8, 230/8..Machine rows stack for 3 sets of 8, No bicep work
Friday Sep 2nd
No box squats-going in suit on Tuesday Stiff legged deads off 3 inch block 135/6, 225/6, 275/5, 315/5, 365/5, 405/5...GM's 225/5, 315/5, 405/5, 455/1, 505/1, 555/1..hYPERS 3 sets of 10, leg curls 3 sets of 10
TRAINING FOR NEWPORT OREGON MEET ON NOVEMBER 12
Monday Sep 5
Bench with purple under bench bar/10, 135/8, 225/6, 275/3, 315/3 called it good. Incline Smith 225/10 x 3 sets, Seated Mil Machine Press 3 sets of 8 @ 180 pounds supersetted with Trap Blaster Shrugs 3 sets of 10, Pushdowns 3 sets of 8 supersetted with very, very light preacher curls 3 sets o 8, Abs,
Tuesday Sep 6
Squat 135/5, 245/5, 335/5, 445/5, 535/3, with predators 645/3, with predators and suit down 755/3...pause squats 335/3 x 2 sets, reverse hypers 3 sets of 8, glute ham raises 3 sets of 8
Thursday Sept 8
Speed bench with blue bands bar/5, 95/3, 135/3, 175/3, 205/3, 225/3 x 6 sets, pec deck 3 sets of 10 @ 200, Seated DB Mil press 70/8, 80/8, 90/9, 100/8, Rope Extensions drop sets @ 200, 160, 120, 80 and 40 lbs, all sets of 8 done twice...band pushdowns with purple 1 set of 30, Pulldowns 170/8, 200/8, 220/8, Seated Machine rows 3 sets of 8, Seated Calf Raises 185/10 x 2 sets
Monday Sept 12
Bench with purple band under bench bar/20, 135/8, 225/5, 275/3, 315/3, 345/3, without band 405/3..with shirt 505/1, 555/1..shirt and 2 board 605/1 easy...lockouts at 3 inches 475/5, 545/3, 565/1...Seated mach mil presses 3 sets of 8 ( 180 lbs ) supersetted with 3 sets of 10 Trap Blaster Shrugs...Pushdowns with rope supersetted with Low Rows, both 3 sets of 8,
Tuesday Sept 20th
Squat 135/5, 245/5, 335/5, 445/5, 535/3, 705/2 full gear, 805/1, 805/1 both in full gear, pause squats 335/3 x 2 sets, Leg Press 840/8, 930/8 x 2, Leg Curls 3 sets of 10, Reverse Hypers 3 sets of 8
Monday Sept 26th
Bench with purple band under bench bar/10, 135/8, 225/5, 275/3, 315/3, 355/2 with no band 415/2, shirt 565/1, 585/1, 605/1, Lockouts at 4 inches 455/5, 505/5, 545/3,
Friday Sept 30th
Box Squat to parallel 135/5, 225/5, 315/3, 405/3, 505/2, 555/2, Deadlifts off floor 315/2, 405/2, 505/2, 605/2, 705/2...GM's 315/5, 405/3, 505/1, 555/1...Reverse Hypers 3 sets of 8, Adductor machine
I"ll be swtching my squat day and deadlift day for partner reasons. In this part of the world, getting a training partner with my schedule is impossible.
Monday Oct 3rd
Bench 135/5, 185/3, 225/6, 275/3, 315/6, 405/1...light assistance..done
Tuesday Oct 4th
Box squat 135/5, 225/3, 315/3, 405/3...Stiff legged deads off 3 inch block 315/3, 405/3, 455/3, 505/3, Straight legged GM's 225/10 x 2, 45 hypers 3 sets of 8
Friday Oct 7th
Speed Bench with blue bands under bench 95/10, 135/5, 165/3, 195/3, 215/3 x 6 sets, Pec Deck 3 sets of 10, Seated dB Mil press 70/8, 80/8, 90/8, 100/8...Giant Sets down the stack extensions 2 sets of 40 reps....Pulldowns 190/8, 210/8, 230/8..Machine Rows 250/8 x 3..Seated Calf Raises 2 sets of 10
Saturday Oct 8th
Squat 145/5, 255/3, 345/3, 455/3, 545/3, 655/3, 755/2, 855/1 in full gear...felt like 315...Pause Squats 345/3, 355/3...Leg Press 840/8, 930/8...Reverse Hypers 3 sets of 8, Leg Curls 2 sets of 10
Monday Oct 10th
Bench training with Leon and Levi....bar/20, 95/8, 135/8, 185/3, 225/5, 275/3, 315/5, 405/2.5...missed the third WTF??? shirted up in different shirt tonight..mixed feelings on it 455/3 3 board, 505/3 on 2 board, 535/1 on 1 board, 565/1 full range, 605/miss full range. The rest was a joke. Not worth putting down.
Tuesday Oct 11th
Deadlift off floor 135/5, 225/3, 315/3, 405/3, 495/3, 605/2, 675/2, 725/1, 725/1...No box squats this week....GM's 135/5, 225/3, 315/3, 405/3, 475/1, 525/1...Reverse Hypers 3 sets of 8, Leg Curls 3 sets of 8
Thursday Oct 13th
Bench bar/20, 115/8, 155/8, 185/3, 225/5, 275/21...Pec Deck 3 sets of 10, Seated machine mil press 3 sets of 10, Drop sets from 200to 40 lbs rope extensions, 2 sets of 40 reps, Reverse extensions 3 sets of 8, Pulldowns 160/8, 190/8, 220/8, Machine Rows 3 sets of 8, BB Curls 5 sets of 8, Hammer Curls 2 sets of 10, Abs
Friday Oct 14th
Squat 135/5, 225/5, 315/5, 405/5, 505/5, 605/2, 405/2 x 8 sets, Leg Press 550/20, 640/15, Reverse Hypers 3 sets of 8, Glute Ham Raises 3 sets of 10
Sunday Oct 16th
Bench with purple band under bench bar/20, 135/8, 225/5, 275/3, 315/3, 345/3, no bands 405/2.5, with shirt 505/1, 545/1, 585/1 all smokes....lockout at 5 inches 475/5, 545/3..Seated machine db press 180/8 x 2, superset with trap blaster shrugs 2 sets of 10, Pushdowns 3 sets of 10 supersetted with Low Rows 3 sets of 8, Pulldowns 2 sets of 8, ABs
Tuesday Oct 18th
Box Squats 135/5, 225/3, 315/3, 405/3, 505/2...Stiff Legged Deads 225/5, 315/5, 405/5, 455/3, 505/3 done off a 2 foot high platform. GM's with straight legs and no bend 225/10 x 2, reverse hypers 3 sets of 8, glute ham raises 2 sets of 10
Friday Oct 21
Speed bench with blue band under bench 95/5, 135/5, 165/5, 195/3, 215/3 x 6 sets, Pec Deck 3 sets of 10, DB Mil Press 70/10, 85/8, 95/8...Side lateral raises 30/10 x 3, No back today..have a lat pull....Reverse tri extensions with cable drop sets 2 sets of 40 reps, Heavy cheat curls 3 sets of 3-5 reps. ...gotta get my bicep tendon stronger.
Saturday Oct 22nd
Squat without bands 145/5, 255/5, 345/5, 455/3, 545/3, 705/2, 805/1, 905/1...pause squats 345/3, 365/3...leg press 800/8, 900/8....Reverse hypers 3 sets of 8, glute ham raises 3 sets of 8
Sunday Oct 23rd
Bench with purple under bench bar/10, 135/8, 225/5, 275/3, 315/3, 345/3, with no band 405/2, with shirt 605/misgroove, 605/1 smoke...Incline 225/10 x 3, Rest of workout was dog-----. Not wort p;osting. Very wasted after squatting heavy yesterday.
Tuesday Oct 24th
Deadlift 135/5, 245/3, 335/3, 445/2, 535/2, 625/2, 715/2, 760/2...Last heavy deadlift day...No box squats today. GM's 225/5, 315/5, 405/3, 475/1, 550/1..Reverse Hypers 3 sets of 8, Glute Ham Raises 3 sets of 10
Wednesday Oct 25th
Bench endurance day bar/15, 95/8, 135/8, 185/5, 225/31...Pec Dec 3 sets of 10, SEated MIl DB Press 80/10, 90/8, 100/8...Heavy CAble Tri Extensions 3 sets of 8, Reverse Extensions 2 sets of 10, Machine Rows 3 sets of 8, Heavy BB Curls 135/5 x 3sets, Hammer Curls 3 sets of 8..Seated Calf RAises 2 sets of 10
Friday Oct 27th
Squat 135/5, 225/5, 315/5, 405/10, 405/5...Leg Presses 550/20, 640/20...Adductor Work, Glute Ham Raises 3 sets of 10
GAME PLAN FOR NEWPORT MEET:
BEST GYM LIFTS SO FAR IN TRAINING FOR THIS MEET: 905, 625/760 GYM TOTAL 2290...
I THINK I'M GOOD FOR 973, 650, 794=2417.
PLANNED ATTEMPTS:
SQUAT: 903, 953, 973 BENCH 601, 633, 650 DEAD 711, 760, 794
Sunday Oct 30th
Bench with purple band bar/10, 135/8, 225/5, 275/3, 315/3, 355/3, no bands 405/3, with shirt 505/1, 585/1, 630/1 smoke...think I'm good for 650 now....lockouts at 4 inches 505/5, 545/3, 585/1...seated mil machine press supersetted with trap blaster shrugs 3 sets of 8 and 10, CAble extensions 3 sets of 10, reverse extensions 2 sets of 8, abs..
Tuesday Nov 1st
Was on my feet all day, moved two refrigerators an hour before working out in the freezing rain..got pissed at my builders for working on my remodeled house that left the new subfloor completely uncovered in the rain (it's rained for 4 days straight here)...Anyways, here is how it went tonight...squatted with Levi, Leon, Ashley and Agnar....bar/10, 135/5, 245/5, 345/5, 435/5, 545/3, 705/5, 805/2, 915/1...called it good. Physically exhausted . Finish the workout tomorrow. The video of these squats will most likely be up on Irongladiators.Com Wednesday afternoon. None of them were really deep. .
Wednesday Nov 2nd
Speed bench with blue bands bar/10, 95/8, 135/5, 165/3, 195/3, 225/3 x 6 sets, pec deck 3 sets of 10, DB Seated Mil 80/8, 90/8, 100/8, ..Tri extensions cables drop sets 2 sets of 2 sets of 40 reps, Pulldowns 3 sets of 8, BB Curls 135/5 x 3 sets, DB Hammer Curls 3 sets of 10, aBs
Friday Nov 4th
Box squats 135/5, 225/3, 315/3, 405/3, GM's 225/5, 315/3, 405/3, 495/1, 565/1...Stiff Legged deads of 3 inch platform 225/5, 315/3, 405/3, 495/2, 555/2...Reverse Hypers 3 sets of 8, Glute Ham Raises 3 sets of 8, Seated Calf RAises 205/10 x 2
Sunday Nov 6th
Bench with purple band under bench 135/5, 225/5, 275/3, 315/3, 365/2, no band 405/1, with shirt 585/1, 605/1...Inclines 295/8, 315/8, Machine Mil Press supersetted with shrugs 3 sets of 8, Rows 3sets of 8, Tri Extensions cable 3 sets of 8 heavy,
**Note as of Aug 31...I will not do the WPO meet in Chicago. I was gonna do it, but with my bicep maybe being torn and having a table to run there at the same time, I decided it not a good idea.
TRAINING FOR THE WEST COAST OPEN, NEWPORT, OR 2005
TRAINING FOR THE GNC SHOW OF STRENGTH ,ATLANTA 2004
TRAINING FOR THE WEST COAST OPEN AND REHAB 2004
TRAINING FOR THE WPO super finals, arnold classic, march 6, 2004
TRAINING FOR THE WPO FINALS IN ATLANTA, NOV 9 AND WPC WORLDS
TRAINING FOR THE 2003 WPO FINALS AND CANADIAN NATIONALS BELOW
TRAINING FOR SENIOR NATIONALS AND WEST COAST OPEN 2003 below:
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