TRAINING FOR THE WPO SUPERFINALS-MARCH 5, COLUMBUS , OH

Monday-December 8, 2003

Bench without bands 135/8, 225/6, 315/5, 365/1, 405/3, with shirt 495/1,  2 board with shirt 505/5, 505/5...Pushdowns 170/10 x 3 sets,  Seated Rows 200/8 x 3 sets, Pulldowns  150/10 x 3 sets, Seated Mil Press -Machine x 3 sets of 10, BB Curls 3 sets of 10, aBs/Grip

Wednesday, December 10, 2003

Squat  with blue band  145/5, 235/3, 325/3, 415/3, 465/2, with one blue and one green 465/2 x 5 sets,  severe cramps after taking a week off, Reverse Hyper 600/8 x 3 sets, Glute Hams 3 sets of 10, done...easy day

Friday, December 12, 2003

Bench with blue band 135/5, 185/3, 225/3, 275/3 x 6 sets,  Rope extensions 90 x 3  sets of 10,  hammer Low Row 3 plates 3 sets of 8, Pulldowns 200/8 x 3 sets, Seated DB Mil Press 95/10 x 3 sets, DB hammer curls 3 sets of 10, Seated Calf RAises 2 sets of 12, Abs/Grip

Saturday, December 13, 2003

Box Squats 145/5, 235/3, 325/3, 415/3, 505/3...GM"s to parallel 415/3, 465/2, 505/1, 555/1. ...enough for today...Deadlifts off floor 225/2, 315/2, 405/2, 495/2, 585/1, Reverse Hypers 600/8 x 3 sets, Glute Hams with 4 inch tilt 3 sets of 10.

Monday, December 15, 2003

Bench without bands 135/8, 225/6, 315/5, 365/1, 405/3, with shirt  and 2 board 505/5, 505/5,  shirt without board 525/1, 2 board close grip  no sh irt 405/3, 425/3...Pushdowns 160/10 x 3 sets,  Overhead rope extension 1 set of 30, Seated Rows 260/8 x 3 sets,  Machine rows-stack for 8 reps, 2 sets, BB Curls 3 sets of 8, Abs/Grip

Tuesday, December 16,  2003  had to go one day  early to make my daughter's Christmas recital

Squat with blue band 145/5, 235/3, 325/3, 415/3, 485/2,  with blue and green 485/2 x 5 sets,  no bands 605/2 rock ass bottom, Reverse Hypers 690/8 x 3 sets, Glute Ham with 4 inch tilt  3 sets of bw x 12 reps

Friday, December 19, 2003

Speed bench with blue bands 135/8, 185/3, 225/3, 275/3 x 6 sets, Rope extensions 90/12 x 3 sets, Machine Rows -whole stack  2 setsof 8, Pulldowns light 200/10, 210/10, 220/10,  Seated Mil press machine 300/10 x 3 sets, BB Curls 3 sets of 10,  Seated Calf Raises 230/10 x 2 sets, Abs

Saturday, December 20, 2003

Box Squats 145/5, 235/3, 325/2, 415/2, 505/2..Deads off floor 425/1, 515/1, 605/1, 700/1, 775/1, 805/1 with strap,  GM's suspended with Safety Bar 425/1, 495/1, 545/1, 600/1, Reverse Hypers 690/8 x 3 sets, Glute Ham Raises with 4 inch tilt +10 , 3 sets of 12, Abductors

Monday, December 22, 2003

Bench without bands 135/8, 225/6, 315/5, 405/3, with shirt  and 2 board 505/5, 505/4..with shirt and no board 535/1..2 board close grip 405/3, 435/3...Pushdowns 170/10 x 3 sets, Seated Rows 270/8 x 3 sets, 200/8...machine rows whole stack 2 sets of 8,  Seated Mil Press 3 sets of 10, DB Hammer curls 60 pounds 3 sets of 10,  abs/grip

Tuesday, December 23, 2003

Squat with blue band145/5, 235/3, 325/3, 415/3, 485/2, with blue and green  485/2 x 5 sets, without bands 625/2 rock ass bottom...Reverse Hypers 690/8 x 3 sets, Glute Hams with 4 inch tilt + 10, 3 sets of 12

Friday, December 26, 2003

Bench with blue band for speed 135/5, 185/3, 225/3, 275/3 x 6 sets....Rope extensions 100/10x 3 sets,  Hammer Low Row  270/8 x 2 sets, 290/8...Pulldowns 210/8 x 3 sets nice and easy...Seated Mil Press 3 sets of 10, DB Hammer Curls 60 x 3 sets of  10,  Seated Calf Raises 230/10 x 2 sets, Abs/Grip

Saturday, December 27, 2003

Box Squat to parallel  145/5, 235/3, 325/2, 415/2, 505/2...GM's to parallel 415/2, 485/2, 555/1, 605/1...Stiff Leggeeed Deads off 6 inch block 315/5,  365/3, 405/3, 455/3...Reverse Hyper 690/8 x 3 sets, Glute Ham Machine +10 with 4 inch tilt, 3 sets of 12...

Monday, December 29, 2003

Bench without bands 135/8, 225/6, 315/5, 365/1, 405/3, with shirt and 2 board 505/5, 505/4, shirt only 545/1, Close Grip 2 Board without shirt 435/2, 405/3...Pushdowns 180/10 x 3 sets, Seated Rows 280/8 x 3 sets, Machine Rows whole stack 2 sets of 8, Mil Press 3 sets of 10, BB Curls 3 sets of 10, aBs/Grip

Tuesday, December 30, 2003

Squat with blue band 145/5, 235/3, 325/3, 415/3, 485/2, with blue and green 485/2 x 6sets, without bands 635/2 rock ass bottoms, Reverse Hypers 690/8 x 3 sets, Glute Ham Machine 3 sets of 10 with 10 pound and 4 inch tilt.

Friday, January 2, 2004

Speed Bench with blue band 135/5, 185/3, 225/3, 275/3 x 6 sets, Rope Extensions 100/10 x 3 sets, Hammer Low Lat rows 290/8 x 3 sets, Pulldowns to front 220/8 x 2 sets nice and easy, Seated Mil 3 sets of 10, Seated Calf Raises 235/10 x 2 sets, DB Hammer Curls 65/10 x 3 sets, abs/grip

Saturday, January  3, 2004

Box Squats to Parallel 145/5, 235/3, 325/2, 415/2, 505/2...Rack Pulls from knee 405/2, 495/2, 585/2, 675/2, 765/2, 855/2 x 2 sets...Safety squat bar suspen ded Gm's 425/1, 515/1, 605/1, 625/1...Reverse Hypers 690/8 x 3 sets, Glute Ham + 10 pounds with 4 inch tilt, 3 sets of 12, abductor...

Monday, January  5, 2004

Bench without bands 135/8, 225/6, 315/5, 405/3, with shirt 495/1, 545/1, 565/miss...no shirt, 3 board with blue band 455/2 x 2 sets...Pushdowns 180/10 x 3 sets, dB Extensions 55/10 x 2 sets,  Seated Rows 270/8 x 3 sets, 200/8, Machine Rows 250/10 x 2 sets,  Seated Mil press 3 sets of 10, Barbell Curl 3 sets of 10..abs

Wednesday, January 7, 2004

Squat with blue band 145/5, 255/3, 345/3, 455/3, 545/3, without band 705/3,   815/2...Reverse Hypers 690/8 x 3 sests, Glute Ham raises 3 sets of 12 with 10 pounds and 5 inch tilt,  Pull Thru's with Green Band Wide Stance 2 set s of 10

Friday, January  9, 2004

Speed Bench with blue band 135/5, 185/3, 225/3, 275/3 x 6 sets,  Rope extensions 100/12 x 3 sets, DB Extensions 55/8 x 2 sets, Hammer Strength Low row  300/8 x 2 sets, 320/8 x 2 sets, Pulldowns nice and easy 200/12 x 2 sets, Seated Mil press 3 sets of 10, Seated Calf Raises 230/10 x 2 sets, Abs

Saturday, January 10, 2004

Box Squats without band to parallel 145/5, 235/3, 325/2, 415/2, 505/2 605/2,  Deadlifts off floor 445/2, 535/2, 625/2, 715/2, 805/2 P.R., ...GMs to parallel 415/3, 485/1, 555/1, 625/1....Reverse Hypers 690/8 x 3 sets, Glute Ham Raises with 7 inch tilt 3 sets of 10, 

Monday, January 12, 2004

Bench without bands 135/8, 225/6, 315/5, 415/3, with shirt 495/1, 565/1, without shirt 2 board plus blue band 455/2 x 2 sets, 465/1,  Pushdowns 180/10 x 3 sets, Seated Rows 270/8 x 3 sets, 200/8, Machine Rows Stack x 8 x 2 sets, Seated Mil Press 3 sets of 10, DB Hammer Curls 65/10 x 3 sets, abs/grip

Wednesday, January 14, 2004

Squat with blue band 145/5, 255/3, 345/3, 455/3, 545/3, no bands  705/3, 815/2, 905/1...Reverse Hypers 690/8 x 3 sets, Glute Ham Raises with 10 inch tilt 3 sets of 6, Green Band pull thru's 2 sets of 10...

Friday, January 16, 2004

Speed bench with blue band (little finger on rings )135/5, 185/3, 225/3, 275/3 x 6 sets, Rope extensions 100/10 x 3 sets, DB Lying extensions 60/8 x 2 sets, Hammer Strength Low Row 270/8, 310/8 x 2 sets, Pulldowns 210/8 x 2 easy sets, seated mil press 3 sets of 10, DB Hammer Curls 65/10 x 3 sets, Seated Calf Raises 230/10 x 2 sets, ABs' grip

Saturday, January 17, 2004

Box Squat to parallel 145/5, 235/3, 325/2, 415/2, 505/2, 595/2, 645/2...Safety Bar Suspended GM's 425/2, 495/1, 565/1, 605/1, 655/1 P.R., Stiff Legged Deads off 3 inch block 405/2, 455/2, 495/2, 545/2, 595/2,...Reverse Hypers 690/8 x 3 sets, Glute Ham raises with 5 inch tilt 3 sets of 11...

Monday, January 19, 2004

Bench without bands 135/8, 225/6, 315/5, 425/3, with shirt 495/1, 585/miss, 585/miss...3 board with blue band...455/2,, 455/1....Pushdowns 3 sets of 10, Machine Row 3 sets of 8, Pulldowns 2 sets of 10 with 200 pounds, Machine Mil Presses 275/10 x 3 sets, Machine Curls 3 sets of 10 abs/grip

Wednesday, January 21, 2004   Powerlifting Video was here today. Thanks to Ned Low for taking footage of this workout.

Squat with blue bands 145/5, 255/3, 345/3, 455/3, 545/3, without bands 745/3, 855/2, 955/1 very easy...Reverse Hypers 690/8 x 3 sets, Glute Ham with 5 inch tilt 3 sets of 12, Pull thru's with green band 2 sets of 10

Friday, January 23, 2004

Speed bench with blue band 135/5, 185/3, 225/3, 275/3 x 6 sets, Rope Extensions 100/12 x 2 sets, DB extensions with palms in  60/8 x 2 sets, Hammer Strength Low Row 270/8, 290/8, 320/8...Pulldowns 210/8 x 2 sets, Seated Mil Press 3 sets of 10, BB Curls 2 sets of 8, DB Hammer Curls 65/8 x 2 sets, Seated Calf Raises 230/10 x 2 sets, abs/grip

Saturday, January 24, 2004

Box Squats to parallel 145/5, 235/3, 325/2, 415/2, 505/2, 605/2, 705/2 belt only, Rack PUlls 495/2, 585/2, 675/2, 765/2, 865/2 x 3 sets, GM's to parallel 415/3, 485/1, 555/1, 605/1, 655/1...Reverse Hypers 690/8 x 3 sets, Glute Ham with 10 inch tilt 3 sets of 9,

Monday, January 26, 2004  Caught a bit of the flu today. Felt it coming on around noon. Strength and stamina was down. 

Bench without bands 135/8, 225/6, 315/5, 425/3, with shirt 495/1, 565/1, 585/1-1 inch from touching, 3 board press with blue band 435/3, 455/2, 455/1,...Pushdowns 170/10 x 3 sets, Seated Rows 270/8 x 3 sets, Skipped Pulldowns, Seated Mil Press 3 sets of 10, BB Curls light and easy, DB Hammer curls, light and easy, grip easy....

Wednesday, January 28, 2004 Spent most of the day in two places, bed and the toilet. Massive stomach flu. Better now than in 5 weeks. * note: this is the farthest out from a contest that I have hit over 1000 pounds in training, including training where I have done over 1100 in a meet. According to 8 years of training research of my programs, I am on for 1200 at the Arnold. I have to hit an 1105 in two weeks and must hit a 1015 double before that 1105 single ( in the same workout ) to be on schedule. That is an incredible workout. Two weeks to go to find out if I can do it. 

Squat with blue bands 145/5, 255/3, 345/3, 455/3, 545/3, without bands 745/3, 905/2, 1015/1 fairly easy..not as fast as I wanted, but easy..I'll take it given the conditions...Reverse Hypers 690/8 x 3 sets..do you have any idea how fun this is when you feel like you're going to shit your pants!!!?? Glute Ham Raises with 10 inch tilt 3 sets of 10, Pull thru's 2 sets of 10 with blue band...

Friday, January 30, 2004

Speed bench with blue band 135/5, 185/3, 225/3, 275/3 x 6 sets Pinky Finger on rings....Rope extensions 110/8 x 3 sets, DB ext lying (westside) 55/8 x 2 sets...Hammer Strength Low Row 270/8, 320/8 x 2 sets...Pulldowns 220/8 x 2 sets...Seated Mil Press 3 sets of 10,...DB Hammer Curls 65/10 x 3 sets..Seated Calf RAises  245/10 x 2 sets...

Saturday, January 31, 2004

Box Squat to parallel 145/5, 255/3, 365/2, 455/2, 545/2, 665/2, 725/2 belt only....Deadlifts off floor 405/2, 505/2, 655/2, 755/2, 835/1 with strap....Suspended GM with Safety Bar 425/1, 515/1, 565/1, 605/1, 635/1...reverse Hypers 690/8 x 3 sets, Glute Ham Raises with 7 inch tilt 3 sets of 10..

Monday, February 2nd

Bench without bands 135/8, 225/6, 315/5, 385/1, 435/3,  with shirt 505/1, 575/1 and touched, 605/miss...3 board press with blue band 435/2 x 2 sets, 465/miss...Pushdowns 170/8, 180/8 x 2 sets....tri hurt, no more...Seated Rows 280/8 x 3 sets, Machine Rows whole stack x 8 reps x 2 sets, Seated Mil Press 3 sets of 10, BBCurls 3 sets of 10, abs/grip

Wednesday, February 4th

Squat with blue band 145/5, 255/3, 345/3, 455/3, 545/3...no bands 795/3, 965/2, 1055/1...Reverse Hypers 690/8 x 3 sets, Glute Ham with 10 inch tilt sets of 9, 8, 7 reps....Pull throughs with blue band, 2 sets of 10

Friday, February 6th

Speed bench with blue bands 135/5, 185/3, 225/3, 275/3 x 6 sets,...Extensions with rope 100/10 x 3 sets, DB Overhead Ext 2 sets of 10, Hammer strength Low Row  270/8, 340/8 x 2 sets, Pulldowns 220/8 x 2 sets, Seated Mil Press 3 sets of 10, DB Hammer Curls 3 sets of 10, Seated Calf Raises 230/10, 240/10...Abs

Saturday, February 7th

Box Squat to parallel 145/5, 325/2, 415/2, 505/2, 615/2, 705/2, 765/1 with belt only...Stiff Legged Deads off 3 inch platform 315/2, 405/2, 495/2, 585/2 x 2 sets...GM's to parallel 415/1, 485/1, 555/1, 605/1, 655/1...Reverse Hypers 690/8 x 3 sets, Glute Ham RAises 3 sets of 10 @ 6 inch tilt...

Monday, February 9th

Bench without bands 135/8, 225/6, 315/5, 385/1, 445/3, with shirt 585/1, 605/touched missed lockout by an inch...3 Board Press with blue band 465/1, 405/3 x 3 sets, Pushdowns 170/10, 180/8 x 2 sets, Seated Rows 280/10 x 3 sets, Machine Rows 2 sets of 10, Seated Mil Press 3 sets of 10, DB Hammer Curls 65 pounds 3 sets of 10 (biceps are hammered), abs/grip

Wednesday, February 11th

Every so often, a man is handed a bag of shit. What he does with it makes him more of a man or just a plain garbageman. On my 345 set below, something in my quad/hip popped and sent me in pain the rest of the night. How nice the timing is! Same thing happened two years ago when I was training for my first 1100 at the Seniors in York. 1200 was in sight, but now a long memory. As of now, I am out of the Arnold. I will keep training and see if I can even get a squat workout in before the contest. If it heals fast enough to get at least one workout in with gear, I"ll probably go. The only way the big squat is coming now is with a miracle..keep on believin...

Squat with blue band 145/5, 255/3, 345/INJURED...Reverse Hypers 690/8 x 3 sets, Glute Ham Raises tilt 5 inches 3 sets of 10 in pain...Pull thru's with blue band 2 sets of 10..spent the rest of the night with an icebag on my leg..

Friday, February 13th

Speed Bench with blue band 135/5, 185/3, 225/3, 275/3 x 6 sets, all with pinky on ring...Rope extensions 110 3 sets of 10, DB overhead extensions 2 sets of 12, Hammer Strength low row 270/8, 340/8 x 2 sets, Pulldowns 230/10 x 2 sets....Seated Mil Press Machine 300/10 x 3 sets, Barbell Curls 85/10 x 3 sets - since my bicep tear, these are extremely painful...Seated Calf Raises 250/10 x 2 sets...abs

Saturday, February 14th

Box Squats to parallel 145/5, 235/3, 325/3 couldn't go heavier....225/5 x 2 sets....Suspended GM's 335/1, 425/1, 515/1, 565/1, 615/1, 670/miss...hurt my hip again..nice move...Rack Pulls from knee 245/3, 335/3, 425/3, 515/1, 605/1, 695/1, 795/8...Matt says I did 10 but I got a little dizzy and not quite sure LOL....Reverse Hypers 690/8 x 3 sets, Glute Ham Raises 10 inch tilt 3 sets of 10

Tuesday, February 17th

Bench without bands 135/8, 225/6, 315/5, 385/2, 455/2 missed 3rd, with shirt 585/1 touched, 605/1 touched and locked, 625/touched and just missed....3 Board Lockouts with blue band 475/1, 415/3 x 2 sets,...Pushdowns 180/10, 190/8, 200/8...Seated Rows 290/8 x 3 sets, Machine Rows whole stack 2 sets of 10, Seated Mil Press-Machine 300/10 x 3 sets, DB Hammer curls 2 sets of 8, Barbell Curls 2 sets of 8  abs/grip

Wednesday, February 18th

Squats with light blue band 145/5, 255/3, 345/3, 455/3, no band 545/3, 615/1...felt ok..not great but ok. I could tell, that's as heavy as I can go right now. ...down sets 345/5 done...Reverse Hypers 690/8 x 3 sets, Glute Ham with 12 inch tilt (what a mutha this was) sets of 10, 8, 8..Pull thru's with blue band 2 sets of 10

Friday, February 20th

Speed bench with blue bands 135/5, 185/3, 225/3, 275/3 x 6 sets..all sets with pinky on rings...rope extensions 110 3 sets of 8, Hammer Strength Low Rows  270/8, 340/8 x 2 sets....Pulldowns 240/8 x 2 sets, Seated Mil Press 3 sets of 10, DB Hammer Curls 70 3 setsof 8, seated Calf Raises 250/10 x 2 sets

Saturday, Februrary 21st

Box squat to parallel 145/5, 255/3, 345/3, 455/3, 505/2, 565/2..felt ok..I normally only go up to 550 this close out from contest anyways...Deadlifts off floor 425/1, 515/1, 605/1, 705/1, 805/1, 845/missed by an inch ( no suit)...think my hips and legs are a little out of shape from not squatting or training them heavy...GM's to parallel 425/3, 475/3, 525/2, 575/1 that's good enough for today...Reverse hypers 690/8 x 3 sets, Glute ham with 12 inch tilt 3 sets of 8...

Monday, February 23rd

Bench without bands 135/8, 225/6, 315/5, 385/2, 455/3, with shirt 585/1, 615/touched and missed , 615/touched and missed...called it good...3 Board with blue band 475/1, 425/3, 405/3...Pushdowns 180/8, 190/8, 200/8...Seated Rows 280/8 x 3 sets, Machine Rows whole stack 2 sets of 8, Seated Military Press 3 sets of 10, Hammer Curls with dumbells 3 sets of 10, abs/grip

Wednesday, February 25th I told myself today if I could get to 900+ easily that I would still go to the Arnold. So, as of now, I am planning on going. I'm hoping that 10 more days of rest will heal it even better as it is still sore after this workout. 

Squat with blue band Loose 145/5, 255/3, 345/3, 455/3, 545/3, 745/1, 855/1, 925/1...Reverse Hypers 690/8 x 3 sets, Glute Ham with 12 inch tilt 3 sets of 8, Pull thru's with blue band 2 sets of 10

Friday, February 27th, 2004

Speed bench with blue band 135/5, 185/3, 225/3, 275/3 x 6 sets with pinky finger on rings, Rope Extensions 100/10 x 3 sets, Bent Barbell Rows 135/8, 225/8, 275/8, 315/6...Pulldowns 230/8 x 2 sets...Seated Mil Press 3 sets of 10, DB hammer curls 70 for 3 sets of 10, Seated Calf Raises 250/10, 260/10, abs/grip

Saturday, February 28, 2004

Box Squat to parallel 135/5, 225/3, 315/3 x 2 sets, Deadlifts off floor for speed 135/2, 225/2, 315/2, 405/1, 495/1, 605/1 x 2 sets, GM's to parallel 325/3, 415/3, 505/3, 575/1...Reverse Hypers 690/8 x 3 sets, Glute Ham Raises with 12 inch tilt 3 sets of 8 

Monday, March 1, 2004

Bench without bands 135/8, 225/6, 315/3, 405/1, 475/1 with full pause, with shirt 585/1, 605/1 smoke, without shirt and blue band 3 boards 405/3 x 2 sets, Pushdowns 200/10, 150/10 x 2 sets, Seated Rows 300/8, 200/8 x 2 sets, Machine Rows 2 sets of 8, Seated Mil Press 3 sets of 10, DB Hammer Curls 3 sets of 10, abs/grip

Tuesday, March 2, 2004

Squat with loose blue band 145/5, 235/3, 325/3, 415/3, 505/3 done....Reverse hypers 690/8 x 2 sets, Glute Ham Raises 2 sets of 10, No pull throughs 

OFF TO COLUMBUS...WHERE DESTINY TAKES ME!!!

TRAINING FOR THE WPO FINALS IN ATLANTA, NOV 9 AND WPC WORLDS