Wednesday July 2nd

Squat with one blue band 145/5, 235/3, 325/3, 415/3, 505/3, no band 665/1 rock bottom no equipment...Reverse Hypers 400/8 x 3 sets, Glute Hams bodyweight/12 x 3 sets

Saturday, July 5th

Suspended GM's 3 inches lower than normal  155/3, 245/3, 335/1, 425/1, 475/1, 525/1, 550/1...Rack Pulls 315/2, 405/2, 495/2, 585/2, 675/2, 765/2, 805/3...Stiff Legged Deads 315/5, 365/5..Reverse Hypers 490/8 x 3 sets, Glute Hams +10/12 x 3 sets

Monday, July 7th

Bench with blue band 135/5, 185/3, 225/3, 275/3, 295/3 x 6 sets...without band 405/6...Lockouts 6 inches  315/3, 405/3, 455/2....Extensions 170/8 x 3 sets, Machine rows 200/8 x 3 sets, hammer Rows 2 sets of 8, Smith Machine Mil press 3 sets of 6, Reverse Barbell curls 4 sets of 10, Abs

Wednesday, July 9th (these squats are NOT done off a box!)

Squat with one blue band (with clamp) 145/5, 235/3, 325/3, 415/3, 485/2..with blue clamped and green band 485/2 x 6 sets, with blue clamped and green band 575/1..almost killed me...Reverse Hyper 490/8 x 3 sets, Glute Hams +25/12 x 3 sets.

Friday, July 11th, 

2 Board Press, 135/6, 185/3, 225/3, 315/1, 405/1, 455/1, 500/1, 525/miss...Rope extensions 3 sets of 10, Tate Presses 3 sets of 8, Hammer Rows 4 sets of 8, Seated Mil press, Machine 3 sets of 10, DB Hammer Curls 3 sets of 10, seated Calf raises 2 sets of 10 with 220.

Saturday, July 12th

90 degree GM's...(or close to it :))  145/5, 235/5, 325/5, 415/3, 485/1, 550/1, 605/1, 630/1 P.R. ...Rack Pulls from top of kneecap 455/2, 5435/2, 635/2, 725/2, 815/2, 905/2, 1000/miss....Stiff Legged Deads 365/5, 405/5...Reverse Hypers 600 lbs, 3 sets of 8...Glute ham +25 for 3 sets of 12

Monday, July 14th

Bench w/blue band and tensioner 135/5, 185/3, 225/3, 275/3, 305/3 x 6 sets, without bands 405/3, 455/1, with shirt 525/3...lockouts at 3 inches...495/3 x 2 sets, 585/3, 605/2...Pushdowns 170/8 x 3 sets, Hammer Iso Rows 3 plates a s ide, 3 sets of 10, Machine Military 3 sets of 10, skipped bi's tonight...Abs

Wednesday, July 16th

Squat with blue bland and tensioner 145/5, 235/3, 325/3, 415/3, 505/2, with blue clamped and green 505/2 x 6 sets...pulled groin....backed off...Reverse Hypers 600/8 x 3 sets, Glute ham raise +25/12 x 3 sets

Friday, July 18th

Reverse bands blue 225/5, 315/3, 405/1, 500/1, 545/1, 605/1...Lockouts 3 inches on smith  455/3, 505/3, 555/3, 605/3...Pushdowns Bent bar 150/12 x 3 sets, Hammer Rows 4 sets of 8, Iso Lateral rows 270/8 x 2 sets, Seated Mil 3 sets of 10, DB Hammer Curls 3 sets of 10, Seated Calf Raises 220/12 x 2 sets, Abs

Saturday, July 20th

Suspended GM's with Safety Bar  155/3, 245/3, 335/2, 425/1, 495/1, 545/1, 600/1...Reverse band deads of 3 inch platform 405/2, 495/2, 585/2, 675/1, 725/1 ...Reverse Hypers 600/8 x 3 sets, Glute Ham +35/12 x 3 sets...

Monday, July 22nd

Bench with blue bands 135/5, 185/3, 225/3, 275/3, 315/3 x 6 sets, without bands 405/3...Lockouts 6 inches 405/3, 455/3, 505/3...Pushdowns  170/8, 180/8, 180/8...Tate Press 3 sets of 10, Seated Rows 4 sets of 8, Hammer Iso Rows 2 sets of 8, Seated Mil Press 3 sets of 10, DB Curls 3 sets of 10, ABs

Wednesday, July 23rd

Squat with blue band with band tensioner 145/5, 235/3, 325/3, 415/3, 505/2, with blue clamped and green band 505/2 x 6 sets, without bands 615/2...Reverse Hypers 690/8 x 3 sets, Glute Hams +25/12, +35/12 x 2 sets...

Friday, July 25th

Max Bench-Floor press 135/5, 225/3, 315/2, 365/1, 405/1, 455/1, 505/1 Ties P.R., 525/miss...lockouts on Smith Machine 3 inches 505/3, 565/3, 610/3...Rope Pushdowns 100/8, 100/8, 110/8...Tate Press 2 sets of 10, Hammer Rows 4 sets of 8, Iso Lateral Rows 2 sets of 8, Seated Mil press 3 sets of 10, DB Hammer curls 3 sets of 10, Seated Calf Raises 220/12 x 2 sets, ABs

Saturday, July 26th

90 degree GM"s..145/5, 235/5, 325/5, 415/3, 485/1, 555/1, 605/1..done...Deadlift off floor 405/2, 495/2, 585/2, 675/2, 725/2....Reverse Hyper 690/8 x 3 sets, Glute Hams +25, 3 sets of 12, PUll throughs with 2 green bands 2 sets of 10..

Monday, July 28th

Bench with blue band 135/5, 185/3, 225/3, 275/3, 295/3 x 6 sets, without bands 405/3, 455/1...No lockouts..elbow strain...Pushdowns 170/8, 180/8, 190/8...Tate Press 2 sets of 10, Seated Rows 4 sets of 8, Machine Rows Whole Stack x 8 reps, twice..Seated Mil Machine 3 sets of 10, Barbell Curls 3 sets of 10, Abs/Grip

Wednesday, July 30th

Squat with blue band 145/5, 235/3, 325/3, 415/3, 485/2  with blue clamped and green choked 485/2 x 6 sets...without bands 625/2 no gear....Reverse Hypers 690/8 x 3 sets, Glute hams +35/12 x 2 sets, +35/8..

Friday, Aug 1st

Max Bench with 2 Board..135/5, 185/3, 225/3, 275/1, 315/1, 385/1, 425/1, 475/1, 505/1, 525/miss...Lockouts 3 inches on Smith 505/3, 555/3, 605/3...Rope Pushdowns 100/8 x 3 sets, Tate Presses 2 sets of 10, hammer Rows 4 sets of 8, Iso Lateral Rows 2 sets of 8, Seated Mil-Machine 295/10 x 3 sets, DB Hammer Curls 70/10 x 3 sets, Seated Calf Raises 235/10 x 2 sets, Abs

 Saturday, Aug 2nd

Suspended GM's with Safety Squat bar  155/3, 245/3, 325/2, 425/1, 495/1, 565/1, 605/1 Ties P.R. done...Stiff legged Deads 405/5, 425/5, 445/5...Reverse Hypers 690/8 x 3 sets, Glute Hams +35/12 x 2 sets, +35/10, Abductor machine

Monday, Aug 4th

Bench with blue band 135/5, 185/3, 225/3, 275/3, 305/3 x 6 sets, without bands 405/3, 455/1, with shirt 545/2, 565/miss...lockouts power rack @ 3 inches 505/3, 545/3, 575/2..Pushdowns 190/8, 180/8, 170/8...Tate Press 2 sets of 10, Seated Rows 4 sets of 8, Machine Rows 2 sets of 8, Seated Mil Press Plate Load Machine 3 sets of 10, DB Hammer Curls 3 sets of 10..abs/grip

Wednesday, Aug 6th

Squat with blue band clamped 145/5, 235/3, 325/3, 415/3, 505/2, with blue clamped and green 505/2 x 6 sets, without bands 605/2 easy...Reverse Hyper 690/8 x 3 sets, Glute hams + 35/12 x 2 sets, +35/10...

Friday, Aug 8th

Max Bench-Reverse Band Blue 135/8 no touch, 225/3, 315/3, 405/2, 475/1, 525/1, 575/1, 605/miss...Rope Pushdowns 3 sets of 8, Westside DB ext  55/8 x 2 sets, Hammer Rows 4 sets of 8, Iso Lateral Rows 2 sets of 8, Seated Machine Mil Press 3 sets of 10, Barbell Curl 3 sets of 8, Seated Calf RAises 2 sets of 12, abs/grip

Saturday, Aug 9th

GM's to 90 degrees..145/5, 235/5, 325/5, 415/3, 485/1, 555/1, 605/1...Stiff Legged Deads off 3 inch platform 405/2, 495/2, 585/2, 605/2...Reverse Hypers 690/8 x 3 sets, Glute Hams +35/12 x 2 sets, +35/10...Abductor machine, Pull throughs with green band 2 sets of 10.   

Monday, August 11th

Bench with blue band 135/5, 185/3, 225/3, 275/3, 315/3 x 6 sets, without bands 405/3, 455/1, with shirt 555/1, 585/miss...lockouts 3 inches  505/4, 565/3, 585/2...Pushdowns 190/8, 180/8, 170/8...Tate Press 2 sets of 10, Seated Rows 4 sets of 8, Machine Row 2 sets of 8, Seated Mil press 3 sets of 10, DB Hammer Curls 3 sets of 8, Abs/Grip

Wednesday, August 13th  I had a guest, Bill Gillespie, assistant strength coach with the Seattle Seahawks-thanks for all of your advice on the bench Bill.

Squat with blue band clamped 145/5, 255/3, 345/3, 415/3, 505/3....without band 615/2, 725/2, 815/2...Reverse Hypers 690/8 x 3 sets, Glute Ham Raises + 35/12 x 2 sets, +35/10,...Pull thru's with green band 2 sets of 10.  

Friday, August 15th

Floor Press 135/5, 225/3, 275/1, 315/1, 365/1, 405/1, 445/1, 475/1..testing a new bench shirt 475/1, 525/1, 565/1..stopped...Pushdowns with green band 3 sets of 20...Hammer Rows 4 sets of 8, Chins assisted 3 sets of 6, Iso Rows 2 sets of 8..Seated Mil press 3 sets of 10, DB hammer curls 3 sets of 8, Seated Calf Raises 200/12, 220/10, 240/8, 260/6..abs

 Saturday, August 16th, 2003  (bodyweight at 321)

Deadlifts off floor-135/5, 225/3, 315/2, 405/2, 495/2, 585/2, 675/2, 725/2, 765/1,..Suspended GM's with Safety Squat Bar 425/1, 475/1, 525/1, 575/1, 610 P.R., Shrugs 315/10, 405/6, 405/6 nice and easy...Reverse Hypers 690/8 x 3 sets, Glute hams +35/12, +35/10, Abductor Machine 2 sets of 12, Grip 

Monday, August 18th, 2003 Weight at 324-Note: testing a new bench shirt tonight, didn't go so well

Bench with blue band 135/5, 185/3, 225/3, 275/3, 295/3 x 6 sets, without bands 405/3, 465/ miss, with new loose shirt 545/miss, with new loose shirt 545/miss, new tight shirt 545/1, new tight shirt 565/miss...2 inch lockouts 505/3, 585/3, 635/1..Pushdowns 2 sets of 8, Tate press 2 sets of 10, Seated Rows 4 sets of 8, Assisted chins 2 sets of 6, Machine Rows 2 sets of 8, Seated Mil Press 3 sets of 10, DB hammer curls 3 sets of 8, abs/grip

Wednesday, August 20th, Testing new squat suit..

Squat with blue band clamped 145/5, 255/3, 345/3, 455/3, 505/2, 595/2, without bands 745/2, 865/2 down sets suit down, no wraps 735/2, 685/3...Reverse Hypers 690/8 x 3 sets, Glute Hams +35/12 x 2 sets, +35/10..Pull thru's with green band 2 sets of 10. 

Friday, August 22nd.  Still testing out new shirt.  

ME bench day-2 Board press 135/5, 185/3, 225/2, 275/1, 315/1, 365/1, 405/1, 455/1, 500/1..with new shirt 550/1, 600/1 P.R.  easy...Extensions 3 sets of 8, Tate Presses 2 sets of 10, Hammer Rows 4 sets of 8, Assisted chins 2 sets of 6, Hammer Iso Lateral Row 2 sets of 8,   Seated Mil Press 3 sets of 10, DB concentration curls 3 sets of 8, Seated Calves 210/12, 230/10, 250/8...Abs

Saturday, August 23rd Ok I have to admit...I am trying something new here...don't like to fix things if they're not broke but figured this is the last couple weeks I can experiment before big things happen

Box squats 145/5, 235/5, 325/3, 415/3, 505/3, 600/3...GM's to parallel 415/1, 485/1, 535/1, 585/1, 635/1 P.R. Stiff legged deads 405/2, 495/2, 585/2 x 2 sets..Shrugs 585/6, 495/6, 405/6...Reverse Hypers 690/8 x 3 sets, Glute Hams +35/12 x 2 sets, +35/10...ABs/Grip

Monday, August 25th, Bodyweight @ 326

Bench w/blue bands 135/5, 185/3, 225/3, 275/3, 305/3 x 6 sets, without bands 405/3, 465/1, with shirt (didn't touch any of these) 565/1, 565/1, 565/1, 565/1...4 inch lockouts 505/3, 555/3, 600/2...Pushdowns 190/8, 180/8, 170/8, Tate presses 2 sets of 8, Seated Rows 4 sets of 8, Assisted Pullups 2 sets of 6, Machine rows 2 sets of 8 with the whole stack, Seated Machine Mil Press 3 sets of 10, DB Hammer Curls 3 sets of 10, Abs/Grip

Wednesday, August 27th, Bodyweight @ 326

Squat with blue band clamped -still testing new squat suit 145/5, 235/3, 345/3, 455/3, 545/3, without bands 705/2, 855/2, 925/1 smoke, down set 655/3...Reverse hyper 690/8 x 3 sets, Glute hams +35/12 x 2 sets, +35/10, Pull thru's with green band 2 sets of 10

Friday, August 29th, Bodyweight @ 329

ME Bench day with 2 board-135/5, 225/3, 315/1, 365/1, 405/1, 455/1, 505/mis-groove, didn't attempt it again...with shirt 565/1, 615/1 P.R. , Rope Pushdowns 3 sets of 8, Tate Presses 2 sets of 8, Hammer Rows 4 sets of 8, Assisted Pullups 2 sets of 6, Iso Rows 2 sets of 8, Seated Mil Press Machine 320/10 x 3 sets..DB hammer curls 3 sets of 10, Seated Calf Raises 235/10, 255/10...abs

Saturday, August 30th, Weight @ 330

Box Squats 145/5, 235/3, 325/3, 415/3, 505/3, 605/2...Deadlifts off floor 405/1, 495/1, 585/1, 675/1, 765/1, 815/1...ME Gm's with Safety Bar 425/1, 515/1, 565/1, 615/1 P.R. ...Shrugs 405/8, 455/8, 505/6..Reverse Hypers 690/8 x 3 sets, Glute Hams +35/12 x 2 sets, +35/10..Grip

Tuesday, Sept 2, Weight @ 328

Bench with blue band 135/5, 185/3, 225/3, 275/3, 315/3...without band, with shirt 405/1, 495/1, 565/1 3 board, 605/1 2 board, 635/1 no board-2 inches away from touching, 635/miss, 1 inch from touching...down 550/1 w/shirt, no shirt 405/3...Lockouts @ 4 inches 505/3, 565/3, 615/1..Pushdowns 180/10, 170/8, 170/8...Tate Press 2 sets of 10, Seated Rows 4 sets of 8, Assisted Chins 2 sets of 6, Machine Row Stack x 2 sets of 8, Seat Machine Mil Press 300/10 x 3 sets, DB hammer curls 3 sets of 10, Abs/grip

Wednesday, Sept 3, Weight @ 330

Squat with blue band clamped 145/5, 255/3, 345/3, 455/3, 545/3...no bands 745/2, 905/2, 1035/1, down set 705/3...Reverse Hypers 690/8 x 3 sets, Glute Ham Raise +35/12 x 2 sets, +35/11...Pull thru's with green band 2 sets of 10...

Friday, Sept 5th

I am getting overtrained.  With school starting this week and me getting up at 5 am, I'm not used to it.  ME 2 Board Press 135/5, 225/3, 315/1, 405/1, 455/1, 505/miss..quit, very tired and still sore...rest of the workout was not worth posting..

Saturday, Sept 6th

Box Squats 145/3, 235/3, 325/2, 415/2, 515/2, 635/2...ME GM's to 90....415/1, 465/1, 535/1, 600/1, 645/1..won't count this one as a PR because I half squatted it out of the hole..Stiff Legged Deads 405/5, 405/5..Hypers 690/8 x 3 sets, Glute Hams +35/12 x 3 sets, Abductor

Monday, Sept 8th, Weight @ 330

Bench no bands tonight...overtrained..135/5, 185/3, 225/4, 315/4, w shirt 405/1, 475/1, 565/1, 610/1 no touch, 610/1 touched it 635/1 no touch...Lockouts 585/1, 615/1, 635/miss....rest of workout isn't worth posting...light and easy because I'm tired and overtrained...normally I would hit it hard on this day. On my way home from the gym tonight I was involved in a traffic accident.  I had a gentlemen turn in front of me going 40 mph and I crashed into him in my car.  I have to get doctors clearance to do the meet now.  I am having chest pains and a really, really sore neck as my forehead introduced itself to the front windshield and my sternum bounced off the steering wheel.  I'm ok, he's ok, my car is totalled.  

Tuesday, Sept 9th, Decided to squat tonight, light, to see if I can do this meet, felt ok, but had some chest pain

Squat with blue band (loose)  135/5, 235/3, 325/3, 415/3, 505/3...Hypers 690/8 x 3 sets, Glue Hams +35/12 x 3 sets, Abs/Grip work...

LOOK FOR A GREEN LIGHT TO GO....AND IF SO...IT'S TIME TO DANCE!!