TRAINING FOR THE APF SENIOR NATIONALS-JUNE 7TH, 8TH

Monday-March 31st

Bench with blue band-135/5, 185/3, 225/3, 275/4, 315/3 x 6 sets, without bands 405/1 tore/pulled tricep-workout over

Wednesday-April 2nd (met with surgeon about tricep)

Squat with one blue band-145/5, 255/3, 345/3, 455/2-hip so bad I had to quit, Reverse Hypers  5 plates 3 sets of 8, Glute Ham 3 sets of 12, Pull thru's 2 sets of 12, 

Friday-April 4th

Bench 95/8, 135/5 done...light workout to rest tri

Saturday-April 5th

GM's to 90 degrees, 145/5, 235/5, 325/5, 415/5, 465/3, ..Deadlifts off floor using hook grip  405/1, 495/1, 605/1, 705/1, with straps 755/3,  Reverse Hypers  7 +20, 3 sets of 8, Glute Hams 3 sets of 15 with 10 pounds, 

Monday -April 7th-Still babying the tricep

Bench w/no bands-135/10, 185/5, 225/5 x 4 sets, 275/5 x 3 sets,  315/5 x 2 sets, Pushdowns 3 sets of 15, Seated Rows 3 set of 10, Seated Mil press 3 sets of 10, Hammer Curls 2 sets of 10 , BB Curls 2 sets of 10, Abs/Grip

Wednesday -April 9th-Hip still sore (unable to do normal workout)

Squat without bands -145/5, 235/5, 325/5, 415/5, 505/3...no more...reverse hypers 7+20 x 3 sets of 8, Glute Hams bodyweight only 3 x 12 reps...

Friday-no workout-resting Tri and hosting my own meet.

Saturday-no workout-resting Tri and putting on my own meet

Monday-April 14th-tri sore and forearms bruised from Tommy dropping 800+ on me twice  :)

Bench without bands 135/8, 185/5, 225/5, 315/5, 365/3, 405/3 x 2 sets, ..2 Board Close Grips 315 , 2 sets of 8, Extensions 3 x 8 reps, Seated Rows  3 sets of 8, Seated Mil press  3 sets of 10, DB hammers  3 sets of 10, ABs

Wednesday-April 16th-hip better but still only about 65%

Squat with blue band 145/5, 235/3, 325/3, 415/3, with blue and green band 415/2 x 3 sets, 435/2, 465/2, without bands 555/2...pain is unreal!..Reverse Hypers 6 + 30, 3 sets of 8, Glute Hams + 25, 3 x 12 reps, Pull thru's 2 sets of 12...

Friday-April 18th-decided to push the tricep a little today

2 Board Press 135/5, 185/3, 225/3, 275/1, 315/1, 365/1, 405/1, 455/1, 485/1 stopped....Tri Extensions  3 sets of 10, Hammer Rows  3 sets of 8, Seated Mil Press 3 sets of 10, Barbell curls 3 sets of 10, Seated Calves  2 sets of 12, Abs

Saturday-April 19th, 

Suspended GM with safety bar...155/3, 245/3, 335/2, 385/1, 435/1, 475/1, 515/1, 555/1, 585/1...Stiff legged deads 225/5, 275/5, 325/5, 375/5, 425/5...pissing contest with training partner Jason Patrick on rack pulls from kneecaps...815/2, 905/3, 1015/1...(this lift will be on my new video coming out)...Jason got it too, but he cheated, he did sumo :)....Reverse Hyper 6 + 30 3 sets of 8, Glute Hams +25, 3 sets of 12, Grip  ....

Monday-April 21st

Bench with blue band-135/5, 185/3, 225/3, 275/3, 305/3 x 6 sets, without bands 405/3, with shirt 515/2, 515/2, 2 Board Close grip 335/7, 335/7, Extensions 3 sets of 8, Seated Rows 3 sets of 8, Seated Mil press 3 x 10 reps, DB Hammer Curls 3 x 10 reps, Abs/Grip

Wednesday-April 23rd  With Guest-Nate from Missouri

Squat with blue band  145/5, 235/3, 325/3, 415/3, 465/2, with blue and green band 465/2 x 3 sets, without bands 605/3, 705/2 hip hurt like hell on last 2 sets but getting better., Reverse Hyper 7 + 20/ 3 sets of 8, Glute Ham +25/12 reps, +35/10 reps, +35/9 reps...

Friday-April 25th  (Hurt tricep again!)

Max bench with Reverse Bands  135/8, 225/3, 315/2, 405/1, 475/1, 515/1..hurt, called it good...Tri Extensions 3 sets of 10, Hammer Rows 4 sets of 8, Mil Press 3 sets of 10, DB hammer curls 3 sets of 10, Seated Calves  2 sets of 12, Abs

Saturday-April 26th

GM to 90⁰....145/5, 235/5, 325/5, 415/3, 465/1, 505/1, 555/1, 585/1..Reverse band deadlift off 3 inch platform with hook

 grip 315/2, 405/2, 495/2, 585/2, 675/1, 725/1 with straps 765/1...Reverse Hyper 7+20 3 sets of 8, Glute Ham +35 1 set of 12 then 2 sets of 10...Grip

Monday-April 28th Tricep is so bad, probably going to skip Seniors...can barely hold  any weight on it 

Bench with blue band 135/5, 185/3, 225/3, 275/3, 315/3 x 6 sets, without band 415/2, with shirt 515/1 x 2 sets...2 board close grip 335/7, 335/6, Extensions 3 sets of 8, Seated Rows 4 sets of 8, Seated Mil Press 3 sets of 10, DB Hammer Curls 3 sets of 10, Abs/Grip

Wednesday-April 30th

Squat with blue band 145/5, 235/3, 325/3, 415/3, 505/3, 595/2, without band 705/2, 815/2, 865/1...Reverse Hypers 7+ 20, 3 sets of 8...Glute Ham + 35, 3 sets of 10...

Friday-May 2nd

Bench light-115/10, 135/10, 155/10, 175/8, 195/8, 215/8, 225/8...Rope Pushdowns 3 sets of 25, Hammer Rows 4 sets of 8, Seated Military Presses 3 sets of 10, Barbell Curls  3 sets of 10, Seated Calf Raises  220 2 sets of 12, Abs

Saturday-May 3rd

Suspended GM"s with Safety Squat Bar-155/5, 245/3, 335/1, 425/1, 495/1, 545/1, 575/1...Deadlifts off floor with hook grip 405/2, 495/2, 585/2, 675/2, 755/1...with straps 815/1 easy....Reverse Hypers  3 sets of 8 @ 7+20,  Glute Hams +35, 3 sets of 12, Grip..

Monday-May 5th  Tricep still not good

Bench with blue band 135/5, 185/3, 225/3, 275/3, 295/3, took band off...315/3 x 5 sets, 365/1, 405/1, 425/1 quit,...Pushdowns 3 sets of 25 nice and light, Seated Rows 3 sets of 8, Seated Mil press - Selectorized  275/10 x 3 sets, DB hammer curls  3 sets of 10, abs/grip

Wednesday-May 7th  Hip is worse-damn frustrating!

Squat with blue band 145/5, 235/3, 325/3, 415/3, 505/2, 600/2..no bands 705/2, 805/2, 845/1 easy but painful..Metal Squat suit experiment...can't get even 6 inches close to parallel   600 x 5 reps....Hypers   7 + 30  , 3 sets of 8, Glute Hams + 35 2 sets of 12...

Friday-May 9th Didn't push it too hard, took it easy on the tri

2 Board Press Max Day-135/5, 185/3, 225/3, 275/1,315/1,365/1, 405/1,445/1 stopped....Pushdowns 3 sets of 20, DB Tate Press 2 sets of 10, Hammer Rows 4 sets of 8, Seated Mil Selectorized 3 sets of 10 @ 325 lbs., Barbell curls 3 sets of 10, Seated Calf 2 sets of 12, Abs

Saturday-May 10 

GM to parallel-145/5, 235/5, 325/5, 415/3, 485/1, 545/1, 600/1...Rack pulls from top of kneecap..745/1, 835/1, 905/2, 1035/1...Reverse Hyper  7 + 30 for 3 sets of 8, Glute Ham + 35 for 3 sets of 12, Grip

Monday-May 12

Bench with blue band 135/5, 185/3, 225/3, 275/3, 295/3 x 6 sets, without bands 365/1, 425/2 ..with shirt  515/3...2 Board close grip  355/6, 355/6, 365/6...Pushdowns  3 sets of 25, Seated Rows 3 sets of 8, Seated Mil Press 3 sets of 10, DB hammer curls  3 sets of 10, Abs/Grip

Wednesday-May 14th...just when you think it can't get worse...I get the flu....and the hip pain doubled

Squat with blue band 145/5, 255/3, 345/3, 455/3, 545/2...done....reverse hypers 7 +30/ 3sets of 8,..glute ham +25, 3 sets of 12...light leg extensions and light hack squats...ready to puke  :)

Friday-May 16th

Reverse band benches 135/8, 225/5, 315/2, 405/1, 475/1, 505/1, 520 miss, Extensions 3 sets of 12, Tate Presses 2 sets of 10, Hammer Rows  4 sets of 8, Seated Mil Press  3 sets of 10, DB Curls 3 sets of 10, Seated Calves 2 sets of 12, Abs

Saturday-May 17th

Suspended GM's with safety squat bar-155/3, 245/3, 335/1, 425/1, 495/1, 545/1, 585/miss...Reverse Band deadlifts off 3 inch block  245/2, 335/1, 445/1, 535/1, 625/1, 715/1, 775/miss with hook grip, 775/2 with straps....Reverse Hypers 7 +20, 3sets of 8, Glute Hams +35, 3 sets of 12, Grip

Monday-May 19th

Bench with blue band-135/5, 185/3, 225/3, 275/3, 305/3 x 6 sets, without bands 385/1, 435/1, with shirt 535/2, 545/1 very easy...2 Board Close Grip 345/5, 355/5, 365/5...Pushdowns 3 sets of 8, Seated Rows 3 sets of 8, Seated Hammer Military Presses 3 sets of 10 with 310, DB Hammer Curls 3 sets of 10, Abs/Grip

Wednesday-May 21st

Squat with blue band145/5, 255/3, 345/3, 455/3, 505/3, 595/2, without bands 665/2, 745/2, 855/1, 905/1...Box Squats 665/3...tried to see if it would help my hip...the answer is no!...Reverse Hyper 7+30 for 3 sets of 8, Glute Ham +35 for 12,11 and 9 reps... 

Friday-May 23rd

2 Board Max Bench 135/5, 225/3, 315/2, 365/1, 405/1, 455/1, 475/1, 500/miss...Extensions 3 sets of 12, Tate Presses 2 sets of 10, Hammer Rows 4 sets of 8, Seated Mil Press Selectorized  285 for 3 sets of 10, DB hammer curls 3 sets of 10, Seated Calves 200 2 sets of 12...Abs

Saturday-May 24th

Parallel GM's 145/5, 235/5, 325/5, 415/3, 485/1, 535/1, 585/1, 605/1...Deadlifts off floor with hook grip 245/1, 335/1, 445/1, 535/1, 625/1, 715/miss...with straps 715/3, 805/1..hook grip 715/miss again. Reverse Hypers 7+30, 3 sets of 8, glute Hams +35 3 sets of 12...Grip

Monday-May 26th-bodyweight @ 337

Bench with blue band 135/5, 185/3, 225/3, 275/3, 315/3 x 5 sets, without band 385/1, 435/2, with shirt 535/1, 565/1...2 Board Close Grip 375/5, 385/5, 405/3...Extensions 3 sets of 8, Seated Rows 3 sets of 8, Seated Mil Press  3 sets of 10, no bicep work as they are both slightly torn....Abs/grip

I GUESS IF I CAN SQUAT A GRAND WEDNESDAY, I'LL SEE IF I CAN GET TO THE SENIORS..

 Wednesday-May 28th-hip is still hurting but I can tell it's getting better

Squat with blue band 145/5, 255/3, 345/3, 455/3, 505/3, 595/2, without band 745/2, 905/1, 1005/1, down set 665/3...reverse hypers 7 + 30, 3 sets of 8, Glute ham + 35, 3 sets of 12

Friday-May 30th

2 Board Bench Max-135/5, 225/3, 315/1, 405/1, 455/1, 505/1, 525/miss...Rope pushdowns 3 sets of 10, Tate Press 2 sets of 10, Hammer Rows 4 sets of 8, Seated Mil Press 300, 3 sets of 10, DB Hammer 3 sets of 10, Seated Calves 2 sets of 12 @230..

Saturday-May 31st

GM to parallel-145/5, 235/5, 325/5, 415/3, 485/1, 535/1, 585/1, 625/1 P.R...Reverse Hypers 7 + 30, 3 sets of 8, Glute Ham +35, 3 sets of 12, 

Monday-June 2nd

Bench with blue band 135/5, 185/3, 225/3, 275/3, 315/3 x 2 sets, without band 385/1, 455/1, with shirt 585/1, 605/close miss, 2 Board Close Grip 405/3, 415/3...Extensions 3 sets of 10, Seated Rows 3 sets of 8, Seated Mil Press 3 sets of 10, DB Curls 55/10 x 3 sets, Abs/Grip

Tuesday-June 3rd

Squat with one blue band 145/5, 235/3, 325/3, 415/3, 505/3...Hypers 7+30, 3 sets of 8, Glute hams +35, 3sets of 12

Off to Senior Nationals in Burbank, California.  

Wednesday June 11th

Squat with blue band 145/5, 235/3, 325/3, 415/3, 505/3, without bands 605/1 rock bottom, Reverse Hypers 7 +30, 3 sets of 8, Glute Ham +35, 3 sets of 10 ...easy and light today...still recovering from Seniors meet

Friday, June 13th

Reverse Band Press 135/5, 225/3, 315/1, 405/1, 455/1, 500/1, 520/1..Pushdowns 3 sets of 15, Hammer Strength Rows 270/10, 320/8, 320/8, Seated Military Press-Selectorized 3 sets of 10, DB hammer curls 3 sets of 10, Seated Calf 2 sets of 12, Abs 

Saturday, June 14th

Suspended GM's with Safety Squat bar  155/3, 245/3, 335/2, 425/1, 495/1, 565/1, 605/1...Deadlifts off floor 315/2, 405/2, 495/1, 605/1, 705/1, 765/1, 815/1....Reverse Hypers 7 + 30, 3 sets of 8, Glute Ham +35, 3 sets of 10

Monday, June 16th

Bench with blue band 135/5, 185/3, 225/3, 275/3, 295/3 x 6 sets, without band 385/1, 455/1, with shirt 585/1 (joke), 615/miss by a hair, 2 Board Close grip 385/5, 385/5, 405/4,  Pushdowns 3 sets of 8, Tate Press 2 sets of 10, Seated Rows 4 sets of 8, Seated Military, Selectorized 325 lbs, 3 sets of 10, Db Hammers 3 sets of 10, Abs/Grip

Wednesday, June 18th

Squat with blue band 145/5, 255/3, 345/3, 455/3, 545/3, no bands 745/2, 905/1, 1005/1, down set 665/4...Reverse Hypers 7 +30, 3 sets of 8, Glute Hams +35, 3 sets of 12, Pull Thru's 110 pounds, 2 sets of 10 nice and easy

Friday, June 20th

2 Board Max Press 135/5, 225/3, 315/1, 365/1, 405/1, 475/1, 525/miss...Extensions 3 sets of 10, Tate Press 2 sets of 10, Hamer Rows 270/8, 310/8, 310/8....Seated Mil press 3 sets of 10, DB Hammer curls 65/10 x 3 sets, Seated Calf 220/10, 220/10,  Abs...

Saturday, June 21st

GM to 90 degrees, 145/5, 235/5, 325/5, 415/3, 485/1, 535/1, 585/1, 625/1...Sumo Deadlifts 135/3, 225/2, 315/1, 405/1, 495/1, 605/1, 700/1, 760/1, 815/miss...Reverse Hypers 7 +30, 3 sets of 8, Glute Hams +35/12 x 2 sets, +35/9,  Adductor machine, Pull Throughs with blue and green band 2 sets of 10....

Monday, June 23

Bench with blue Band 135/5, 185/3, 225/3, 275/3, 315/3 x 2 sets, without bands 405/1, 465/1, with shirt 585/1 (joke), 615/miss...bad handoff, almost fell sideways off the bench and strained my knee trying to stay on it. Even with all that I almost got it.  2 Board close grip ...415/3, 425/3...Pushdowns  170/8, 180/8, 190/8..Rope extensions 100/10 x 2 sets, Seated Rows  4 sets of 8, Seated Mil press  3 sets of 10, Dumbell curls  3 sets of 10, ABs/Grip

Tuesday, June 24

Squat with blue bands 145/5, 235/3, 325/3, 415/3, 505/3...Reverse Hypers 7+30, 3 sets of 8, Glute Hams +35, 3 sets of 12...Easy day, gonna squat on Saturday at the WEST COAST OPEN in Newport , OR.