Current Training Log

Training Logs:

6/12/06 Squat

Box squat: 565/1 wraps, 625/2 full gear, easy.

Speed pulls w/ 2 set chain: 315 for six singles.

Deadlift stance GM's: 315/3, 365/3, 435/3

Leg curl: 4x10 up to 150lbs.

Ball crunch: 3x30

Ab machine crunch: 4x10 up to 150lbs.

6/15/06 Max effort bench

Lockouts at sticking point(halfway) , raw: 135/5, 225/5, 315/3, 405/1, 455/1, 500/1, 525/1, 560/miss, had it going, got it uneven and lost it. Next time....

Incline DB tate presses: 40's/8, 50's/8, 60's/8, 70's/8, 80's/8

Tricep rope pushdown: 3 sets to failure at 70lbs. 20/15/15 reps.

Incline bench lat pulldowns: 120/10, 140/10, 160/10, 160/10. (Place an incline bench in front of the lat pulldown, arch hard and pull down to belly.

Wide grip behind neck lat pulldown: 4x10 up to 180lbs.

Reverse close grip lat pulldowns; 4x10 up to 160lbs.

Straight bar high face pulls: 4x10 up to 160lbs.

6/16/06 Deadlift

Deadlift with 2 sets chain: 135x3x2, 225/2, 315/1, 365/1, 405/1, 455/1, 520/1 easy rep.

Snatch pulls from floor, straps: Warmed up with 1 blue each side, then 286lbs/3, 308x3x3.

Leg curls: 4x8 up to 200lbs.

Outta here, short and sweet! 3 day weekend!! Will do some kettlebell stuff next week. Feeling strong.

6/19/06 Speed bench
Speed bench: 9x3 at 190 plus mini band

Light band tricep extensions: 4xfailure 20/15/15/8
Wide grip lat pulldown: 4x10
Close grip lat pulldown: 4x10
Palms in lat pulldown: 4x10
Rear delt fly machine: 3x10

6/20/06 Squat
Box squat with 3 set chains on bar: 135/5, 225/5, 315/4, 405/2, 495/1, 585/1 wraps, 635/2 full gear, easy double.
Speed pulls with 2 set chain on the bar: 315 for 6 speed singles, working on form.
DL stance GM's, belt: 315/3, 365/3, 405/3, 455/3 easy weight.
Leg curls: 4x8 up to 200lbs.
Will do abs and KB work tomorrow.

6/22/06 Max effort bench
3 board in Rage X shirt: 405/2, 496/1, 545/1, 590/1 PR
DB flat bench: 90/6, 110/6, 130/17 reps
V-bar tricep pushdown: 4x10
Chest supported row: 4x6
Lat pulldown: 4x10
Close grip lat pulldown: 4x10

6.23/06 DL
DL with 2 sets chains: 135/3, 225/3, 315/1, 365/1, 425/1, 455/1, 530/1 Easy single
Clean pulls from floor, no belt: 242x3x2, 3083x2, 352x3x3
Ab crunch machine: 4x10
Elbow to opposite ball crunch: 4x12
Leg curl: 4x6

6/23/06 KB work
24KG KB:
3x10 double arm deadlift
3x10 double arm swings
3x10 single arm cleans

2/26/06 Speed bench

Speed bench: 9 sets x 3 at 190 plus mini band, all competition grip.

E-Z bar tricep pushdown: 4x20

Diamond grip lat pulldown: 4x10

Wide grip behind neck lat pulldown: 4x10

Palms in lat pulldown: 4x10

Rear delt fly machine: 3x10

2/27/06 Squat

Box squat with 3 sets chain: 135/5, 225/5, 315/4, 405/2, 495/1, 585/1 wraps, 660/1 suit, wraps, and belt. This was not a very good "feeling" rep. The strength was there, but I had a hell of a time setting up, couldn't get my feet out of the dirt and had a hard time getting set up on the box. Loose all around as well. Not tight today.

Speed pulls with 2 sets chain: 315 for six speed singles

Safety squat bar GM's, deadlift stance: 250/5, 300/3, 340/3, 390/3, these are a bitch!!!

Ball crunches: 3x30

Ab crunch machine: 3x10

Single leg curls: 4x8

6/29/06 Max effort bench

Pin presses, bar set at chest: 135/5, 225/5, 275/2, 315/2, 365/1, 405/1, 455/1 PR easy, 475/1 PR. This was a very surprising thing. Last time I did this, I barely got 450 up. Huh.

Skullcrushers off pins: 135/6, 155x6x3, this are hard as hell to do!

V-bar tricep pushdowns: 4x20

Chest supported row: 5x5 heavy

Lat pulldown: 4x8

Diamond grip lat pulldown: 4x8

Straight bar facepulls: 4x10

Very good day.

6/30/06 DL
NONE. WOKE UP THIS MORNING WITH MY WHOLE NECK AND LEFT SIDE OF UPPER BACK LOCKED UP. I CAN BARELY TURN MY HEAD. I'M CERTAIN THIS IS FROM THAT BAD SET UP WITH 660+CHAINS ON TUESDAY ON THE BOX SQUAT. I IMMEDIATELY FELT IT AFTER I RACKED THE WEIGHT. EVERYTHING JUST FEELS BANGED UP NOW. I AM GOING TO CUT THE CYCLE 1 WEEK SHORT AND NOT TRY 685 NEXT WEEK AND JUST TAKE THE WEEK OFF TO HEAL UP. I AM 100% CONFIDENT THAT WEIGHT WOULD HAVE FLOWN ANYWAY. NO NEED TO RISK FURTHER INJURY. 11 STRAIGHT WEEKS OF TRAINING HEAVY DEFINATELY CATCHING UP NOW. I'LL BE AWAY HALF OF NEXT WEEK ANYWAY, SO IT WILL BE A GOOD TIME TO TAKE A BREAK.

7/3/06 Speed bench
Shoulder and neck seem to be fine so I'm going to finish the last week of my cycle after all. Big squat day tomorrow.
Speed bench: 9 sets of 3 at 190 plus mini band, competition grip
Purple band overhead tricep extensions: 4xfailure
Lat pulldown: 4x10
Palms in lat pulldown: 4x10
Diamond grip lat pulldown: 4x10
Rear delt fly machine: 3x10, I love this machine, even though it's gay. Really hits the rear

delts well.

7/4/06 Box squat test day

All reps done with 3 sets of chains:

135/5, 225/5, 315/4, 405/2, 495/1, 585/1 wraps, 685/1 full gear.

This rep was ridiculously easy. I had at least another 40lbs in there. Definately a successful squat cycle. Pretty excited about it.

No assistance work today, just testing.

7/6/06 ME Bench

No max effort bench or lat work tomorrow morning. Saving up the upper back for deadlift testing on Friday. Squat and deadlift were my focus this cycle. See how it goes. -J

7/7/06 DL testing

DL: 135/5, 225/3, 315/2, 405/1, 455/1, 495/1, 565/1, 620/1, very easy rep. Had another 15-20 in there. Very successful cycle for the squat and deadlift.

7/10/06-7/14/06, Off. No training. This is my reward for 12 grueling weeks and sweet results from it. I'm definately feeling some aches and pains. Had a hard time getting out of the car this morning from Friday's deadlift workout. Time to get some weight off my back and let the CNS heal up. Plus, I haven't even put together on paper what my next cycle will be. All I know is more KB work, Olympic movements, GHR, speed pulling, and staying heavy on the box squatting.

I will probably do some kettlebell work this week just to stay loose, but no formal training. If I do, I do, if I don't, I don't. -J

7/10/06 KB work

24kg. work:
Double arm deadlifts: 3x10
Double arm swings: 3x10
Single arm clean and press: 3x10 each arm.

7/17/06 Speed bench/low end work

Speed bench, competition grip: 190 plus mini band, 9 sets x 3 reps. Feeling pretty strong after the week off naturally. Moving the feet in more underneath the bench to get more leg drive. Still keeping the feet flat on the ground as per USAPL rules. Man, I wish they would just let us bench on your toes. My opinion is if the foot stays on the ground and in one spot, it's legal.

Close grip bench, mini band on bar: 225/3, 275/3, 295/3, 315/3

Decline bench: 225/3, 315/6, stopped there cause I did not like the decline bench I was on. I need to move a decline bench into the power rack.

Lat pulldown: 4x10

Diamond grip lat pulldown: 4x10

Palms facing each other lat pulldown: 4x10

Rear delt fly machine: 3x10

7/17/06 PM Kettlebell work

24kg. work

6 sets of 6 one arm clean and press, 1:00 rest

12kg. work

4x20 overhead tricep extensions

7/18/06 Squat
Box squat with 3 sets chain, belt, straps down: 135/5, 225/5, 315/4, 405/2, 520/5, felt heavy naturally after a week off, but flew nice.
Speed pulls with 2 sets chain: 315 for 6 singles
Deadlift stance GM's, belt: 315/3, 365/3, 405/3, not going too heavy today, these were easy sets.
GHR: 3x8, did these correctly for the first time today, man they suck!!!
Ab machine crunch: 3x15 up to 110lbs.
Ball crunches: 3x30
Twisting ball crunch: 3x12 each side
Kettlebell work later tonight.

7/18/06 PM Kettlebell work

24kg. KB

6 sets of 10 double arm swings.

7/20/06 Max effort bench/high end work
Pin presses, bar set at midway: 135/5, 225/5, 315/3, 365/1, 405/1, 455/1, 500/1, 560/miss "danggit!!", 505/3. Pissed off here. That 560 is a pesky sunuvabitch. Probably because I have been doing these more often and gains are scarce.
Lying DB tricep extension circuits: 40lbs DB's: 11 sets of 6 with :15 sec rest, 40lbs DB's: 6 sets of 6 with :15 sec rest. Man they kill!!
Chest supported row: 5x5
Cambered bar lat pulldown: 4x8
Reverse grip lat pulldown: 4x8
Straight bar facepulls: 4x10
Hammer curls: 3x10

7/21/06 DL
Rack pulls 1-2 inches above knee: 135/8, 225/5, 315/4, 405/3, 495/2, 585/1, 635/1, 710/1 pretty easy, no straps used.
Clean pulls from floor: 225/3, 275/3, 315/3, 365x3x3
Ball crunch: 3x30
Elbow to opposite knee ball crunch: 3x12
Leg curls: 4x10

7/24/06 Speed bench

Speed bench, competition grip: 9x3 reps at 190 plus mini band

Decline press: 225/3, 275/3, 315/3, 365/3. These freak the hell out of me. I feel like I'm going to drop the bar on my throat and chop my head off. A few more workouts and it'll be good. The 365/3 was easy.

Light band tricep extensions: 4x15

Wide grip behind the neck lat pulldown: 4x10

Palms facing each other medium grip lat pulldown: 4x10

Diamond grip lat pulldown: 4x10

Rear delt fly machine: 3x10

DB hammer curls: 3x10

7/24/06 PM Kettlebell work

24kg KB One arm clean and press: 3x6 each arm

32kg KB One arm clean and press: 3x3 each arm

Easy stuff.

7/25/06 Squat

Box squat, belt, suit bottoms, 3 sets of chain: 135/6, 225/5, 315/4, 405/2, 520/5 easy. Just maintaining right now. 16 week cycle to start with this weight after vacation.

Speed pulls, 2 sets chain: 315 for 5 speed singles.

DL stance GMs, belt: 225/3, 275/3, 315/3, 365/3, 405/5

Kettlebell work:

24kg doulble arm swings: 3x10

32kg double arm swings; 3x10

24kg single arm clean and press: 3x6

Leg curls: 4x8

Ab work at PSC:

Ball crunch: 4x30

Elbow to opposite: 4x15

7/27/06 ME bench

Warm up: 135/8, 185/3, 225/3, 275/1, 315/1, 365/1

Rage X(training shirt):

3 board: 405/3

2 board: 495/1, 550/3, felt pretty good.

DB flat bench: 95/6, 110/6, 130/6, 160/12 NEW PR!

V-bar tricep pushdown: 4x10

Cambered bar lat pulldown: 4x10

Diamond grip lat pulldown: 4x10

Reverse grip lat pulldown: 4x10

Straight bar face pulls: 3x10

7/28/06 DL

Did not DL this morning. I must have ate something bad last night, so I was laid up this morning. Plus the right side of my low back was knotted up. Will do rack pulls and snatch pulls tomorrow at work.

7/28/06 Restorative work

24kg KB one arm swings: 5Lx5R x 3 sets 1:00 rest

12kbs KB one arm snatch: 5Lx5R x 3 sets :30 sec rest

Stretch

7/29/06 DL

Rack pulls 2 inches below knee: 135/8, 225/5, 315/3, 405/2, 495/2, 585/1, 650/1, 700/1 no straps on any sets, just belt.

Snatch pulls: 135/3, 225/3, 275x3x3

Ball crunches: 3x30

Did kettlebell work yesterday. Done.

7/31/06 Speed bench/KB work
Speed bench, competition grip: 9 sets x 3 at 190 plus mini band, working on foot position and timing.

KB work:
24kg: 3x6 single arm clean and press 1:00 rest
32kg: 3x6 single arm clean and press 1:30 rest
12kg: 3 circuits: 3x15 Lying tricep extensions: 2:00 rest in between circuits
This sucked balls!!!!
32kg: 4x10 One arm rows
Tricep band extensions: 4xfailure with light band
Lat pulldown: 4x10
Palms in lat pulldown: 4x10
DB rear delt flyes: 3x10

8/1/06-8/13/06 NO training
Getting ready to leave for vacation. I'll bring my KB's with me, although who knows if I'll do them. I say I will, but then, it is vacation. I was going to squat today, but am very beat up from yesterday's KB workout. Plus, I just didn't flippin' feel like it. Sue me. 8/14 will start 16 weeks to Regionals in December. Get some!!

8/1/06 KB work, I meant to say NO serious barbell training in last post. Still busting balls though through vacation.

KB work:
24kg: One arm swings: 3x5Rx5L 1:00 rest
32kg: One arm swings: 3x5Rx5L 1:30 rest
24kg: One arm snatches: 3x5Rx5L 1:30 rest
24kg: One arm floor press: 3x10Rx10L, continuous between each arm. 3 circuits of 3x10Rx10L 1:00 rest
12kg: One arm lying tricep extensions: 3x15Rx15L, 1 circuit
24kg: One arm front squat: 3x6Rx6L 1:30 rest
32kg: One arm front squat: 3x3Rx3xL 1:30 rest

Single leg curls: 4x10
Ball crunches: 3x30
Feeling great! Tough workout!

8/2/06 B-Day!!

KB work:

24kg one arm swings: 3x10Rx10L

24kg one arm clean and press: 3x6

24kg one arm floor press: 1x6

32kg one arm floor press: 3x6 hard!

53kg one arm lying tricep extensions: 3x6

24kg one arm front box squat: 3x6

32kg one arm front box squat: 3x3

Done!

Vacation week: 8/3-8/13

Didn't do much of anything, tell you the truth. I did one upper and one lower KB workout at the beginning of the week, but I can't remember what I did, nor do I give a shit. 17 weeks til Regionals starts this Monday, so I'll enjoy this time, then heavy squatting on Tuesday.

8/13/06 KB work

24kg. bell: 3x10 one arm swing
24kg bell: 6 sets of 3 reps one arm snatches

8/14/06 Speed bench
Speed bench: 9x3 at 190 plus mini band, very explosive and speedy. Trying to bench in Nike Shox and not wrestling shoes. Got alot of traction.
DB lying extension circuits: 2 circuits at 6x6 with :15 sec rest with the 40lb DB's. 2:00 rest in between circuits.
Light band tricep extensions: 4x12
Lat pulldown: 4x10
Diamond grip lat pulldown: 4x10
Behind the neck lat pulldown: 4x10
Rear delt fly machine: 3x10
DB hammer curls: 3x10

PM KB work:

24kg one arm floor press: 3x10 each arm
32kg one arm floor press: 3x5 each arm, easy work, just flushing the muscles out.
12kg one arm tricep extensions: 3x10 each arm continous sets.

8/15/06 Squat
Box squat with 3 sets chains, belt, suit bottoms: 135/8, 225/6, 315/4, 405/2, 520/5. Naturally heavy the first week back, but that will clear up. Muscles waking up from a week of doing nothing but crap.
Speed pulls, 2 sets chains, belt: 315 for 6 singles. Really getting the hips through. KB's working.
Close stance GM: 315/3, 365/3, 405/3, all with belt. Very easy. Not pushing these too hard the first week back.
Leg curl: 4x8
Ab crunch machine: 4x15

8/17/06 Max effort bench

Floor press, ring grip, mini band on bar: 135/5, 185/1, 225/1, 275/1, 315/1, 365/1, 405/1 PR

Took bands off bar: 455/1 PR! This was a fairly easy rep, but not a walk in the park. I was thinking about 500 but decided to take my two PRs and scram. We'll see later.

DB extension circuits: 2 circuits of 6x6 with :15 sec rest with 50lb DB's. 2 minutes rest in between circuits.

Straight bar pushdown: 4x20

Chest supported row: 5x5

Close reverse grip lat pulldown: 4x8

Machine row (yes, I know, it's gay.) 4x8

Straight bar face pull: 4x8

8/18/06 DL
Reverse band deadlift (blue band): 225/4, 315/4, 405/2, 495/1, 585/1, 665/1 PR. Felt heavy as shit today.
Hang cleans: I don't remember all those goofy ass colored plates that these retarded OL clowns use, but Rutter told me that the last single I did was 286lbs, with an easy push press at the end. I have not done cleans in 7 years, since my last season of football, so not too shabby. My form was shit, but Jim was helping me with it.
Clean pulls from floor: Add the last comment about all the pretty colored plates: 3x3 last set at 330 with straps and belt on.
RDL: Same thing, just 3x3 up to 352 I think? You OL tards should really put lb #'s on your shit.
Ball crunches: 3x30

8/20/06 KB work
24kg one arm swing: 3x6
32kg one arm swing: 3x6
24kg one arm snatch: 8x3 1:00 rest

8/21/06 Speed bench
Speed bench, comp grip: 190lbs plus mini band: 9 sets of 3, paused reps.
Floor tricep extensions: 4x8 up to 115lbs.
Purple band extensions: 4x20
Lat pulldown: 4x10
Diamond grip lat pulldown: 4x10
Hammer strength front lat pulldown: 4x10
Rear dely fly machine: 4x10

8/22/06 Squat

Box squat, 3 sets chains, belt, suit bottoms: 135/8, 225/6, 315/4, 405/2, 520/5. Moved much easier than last week.

Speed pulls, 2 sets chain: 315 for 8 speed singles

Close stance GM's with Buffalo bar, belt: 140/3, 230/3, 320/3, 410/3, 460/3. Man!!! I love using that sweet new bar somebody brought in. It hits your lower back real hard!

Single leg curl: 4x8

Ab machine crunch: 3x20

Elbow to opposite knee ball crunch: 3x15 each side.

8/23/06 Off day
Decided to take off today, feeling a little beat up. I'll bench tomorrow, and rack pull Saturday at work.

8/25/06 Max effort bench (Don't know what to think of this workout)
Floor press w/ straight weight, ring grip: 135/8, 225/3, 275/1, 315/1, 365/1, 405/1, 460/miss???? Feeling crappy.
3 board in Rage X: 500/2, 550/4. Would have gotten 5, burned up my shit on floor pressing. Didn't pysche up at all though. How could I with big gay Rutter standing over me lifting off? Plus, I need to get some stronger wrists. Even with the wraps tight, it felt like both wrists were going tro break after the 3rd rep with 550, I had to rack it after 4, it hurt so bad. I know, I'm a big fat fag!

Lying DB tricep extention circuits:
70lb DB's: 3 sets of 6 reps, 4th set, 2.5 reps, :15 sec rest in between sets
65lb DB's: 3 sets of 6 reps, 2 reps on 4th set, :15 sec ret in between sets
GOAL FOR NEXT WEEK, MAKE AT LEAST 4 COMPLETE SETS EACH!!! GOTTA MAKE IT TO 6 SETS OF 6 WITH BOTH PAIRS!!!
Rope tricep extensions: 4x10
Chest supported row: 4x6
Behind the neck lat pulldown: 4x8
Close grip lat pullldown: 4x8

8/26/06 DL
Rack pulls 2 inches above knee, belt: 135/8, 225/5, 315/5, 405/3, 495/2, 585/1, 635/1, 715/1, 800/miss with straps
Snatch pulls from floor, no belt: 225/3, 275x3x3, working on hip snap.
Pullthroughs (Dang! Can't remember last time I did these!!) 3x20 with full stack.
Single leg curl: 4x8
Ball crunches: 3x30

8/28/06 Speed/raw bench
Speed bench: 9 sets of 3 with comp grip and mini band on bar: 190lbs.
Singles with mini band: 225/1, 275/1, 315/1
Singles without mini band: 405/1 easy rep
Tricep band extensions: 4x20
Tricep v-bar pushdown: 3x15
Lat pulldown: 4x10
Chest supported row: 4x6
Free cable lat pulls (some gay exercise they have at PSC, don't ask) 4x10
DB rear delt flyes: 3x10
DB hammer curls: 3x8

8/29/06 Squat
Box squat with 3 sets chain: 135/8, 225/6, 315/5, 405/2, 520/5 easy
Speed deadlifts with the Jumpstretch thingy and mini band on bar: Benny told me about this so I'm trying it out. Did NOT go heavy, just feeling it out. 135 for 8 sets of 2 singles with the doubled mini band. These are pretty cool!! Next week, I'll try like 225 plus the bands. Oh yeah, all sets had 45 seconds rest. Easy weight, I am gay as you know. Sike!
Speed pulls with 2 sets chain: 315lbs for six speed singles, working on hip snap.
Close stance GM's, with belt: 315/3, 365/3, 405/3, 425/8. Should have went for 10.
Leg curls: 4x8
Ab machine crunch: 4x12
Elbow to opposite knee ball crunch: 3x15

8/31/06 Max effort bench at PSC
Warm up raw: 135/8, 225/3, 275/1, 315/1
Rage X shirt:
3 board: 405/3
2 board: 505/2, 560/3, disgustingly easy, did not psyche up at all. Good for another 10-15lbs for a triple here.
3 board: 600/1, also a joke. Another 10-15 in there. Flew up.
V-bar tricep pushdown: 4x10
Hammer strength low row: 4x8
Behind the neck pulldowns: 4x8
Lat pulldowns to belly: 4x8
Rear delt fly machine: 3x8
DB hammer curls: 3x10

9/2/06 DL
Rack pulls 4 inches below knee, belt: 135/8, 225/5, 315/4, 405/3, 495/2, 610/3, stayed light today, not feeling strong.
Clean pulls from floor, no belt: 295lbsx3x9 1:00 rest in between sets
Hammer strength shrugs: 4x10
Ball crunches: 3x30
Elbow to opposite knee ball crunch: 3x15 each side

9/4/06 Restorative, chest, tris, lats
KB work:
24kg KB Single arm floor pres: 3x10
32kg KB Single arm floor press: 3x10
32kg KB One arm row: 3x10
12kg KB one arm tricep extensions: 3 circuits of 10 reps non-stop
16kg KG one arm tricep extensions: 3 circuits of 10 reps non-stop
Green band lat pulldowns: 3x10
Green band one arm lat pulldowns: 3x10
Purple band face pulls: 3x10
Purple band tricep pushdowns: 3x10

9/5/06 Squat
Box squat with 3 sets chain, belt, suit bottoms: 135/8, 225/6, 315/4, 405/2, 540/5, easy easy weight.
Speed pulls against mini bands, no belt: 225x2x8, 1:00 rest
Speed pulls with 2 sets chains, belt: 315 for 6 singles
Straight bar GM's, belt: 315/3, 365/3, 405/10
Leg curls: 4x8
Ab machine crunch: 4x15
Elbow to opposite knee ball crunch: 3x15 each side.

9/7/06 Max effort bench

Close grip concentric press at chest, index on smooth part of bar, light band on bar as well: bar/5, 135/4, 185/3, 225/1, 245/1, 255/1, 260/1 with :15 sec hold on last rep. I believe it is 460 at lockout, but I don't measure the tension.

DB palms in tate press: 6x6 with 65lbers, :15 sec rest in between sets

Light band extensions: 4xfailure

Chest supported row: 4x6

Lat pulldown: 4x8

Diamond grip lat pulldown: 4x8

Rear delt fly machine: 3x10

DB hammer curls: 3x8

9/9/06 DL
Rack pulls, bar at center of knee cap, belt, no straps: 135/8, 225/5, 315/5, 405/2, 495/2, 585/1, 635/1, 715/1
With straps: 765/1
Stiff leg deads, no belt, straps: 225/3, 275/3, 315/3, 365/3, 405/3, 455/3, pretty easy, probably shoulda went 500/3
Single leg curl: 4x8
Ball crunches: 3x30
Elbow to opposite knee ball crunch: 3x15 each side

09/11/06

Moment of silence for our fallen heroes............................................................................................................

Speed bench: 9x3 at 190 plus mini band, 225/1, 275/1, 315/1, 365/1 touch and go with mini band on bar. As tempting as it is to test out raw strength, I am not going to fall into that trap. Like I said before, raw strength don't mean shit compared to shirt strength. I am speaking to myself, so don't anybody get offended!!!!

Rope tricep pushdown: 4x20

Light band extensions; 4xfailure

Wide grip lat pulldown: 4x10

Hammer strength low row: 4x6 heavy

Wide grip behind the neck lat pulldown: 4x10

Rear delt DB flyes: 3x12

DB hammer curls: 3x8 up to 65's.

Feeling good, right on track.

9/12/06 Squat/DL
Box squat, 3 sets chain belt, suit bottoms: 135/8, 225/5, 315/4, 405/2, 540/5 easy.
Speed pulls against mini bands: 8x2 reps at 225, no belt
Speed pulls 2 sets chain: 6 singles at 315, belt
Safety squat bar GM’s, deadlift stance, belt: 255/3, 305/3k, 345/3, 400/3
KB work:
24kg KB single arm swings: 3x12 6L+6R 1:00 rest in between sets
32kg KB single arm swings: 3x10 5L+5R 1:00 rest in between sets
24kg KB single arm snatch: 8x3 reps each arm, 1:00 rest in between sets
Leg curls: 4x8
Ab machine crunch: 4x15
Elbow to opposite knee ball crunch: 3x15 each side

9/14/06 Max effort bench

Raw warm up: 135/8, 185/5, 225/5, 275/1, 315/1
Shirt work with Sniffy handing off:
3 board: 405/3, 505/2
2 board: 570/3
3 board: 610/1
DB flat bench: 95/6, 110/6, 130/6, 160/10, my best with these is 12 reps, but my tris were burnt from the board presses.
Tricep v-bar pushdowns: 5x10
Chest supported row: 4x6
Lat pulldown to belly: 4x8
Cambered bar lat pulldown: 4x8
Light band face pulls: 4x10
A great workout. Finally got to meet Sniffy and Bob Feeney. It's always a treat to get to go to Iron Sport at night after work and see some fresh faces.

9/15/06 DL, working with C. Weingrof
DL from floor with 80lb. chains: 135x3x2, 225/3, 315/1, 365/1, 405/1, 455/1, 505/1, 560/1, felt pretty easy. Definately had more in the tank.
Zercher squats, belt, suit bottoms: 135/10, 225/3, 315/3, 335/3
RDL's. 135/8, 225/5, 315/5, 405/5, all with no belt
Leg curls: 4x8
Ab machine crunch: 4x12

9/18/06 DE bench, tris, lats

Speed bench: 9x3 reps at 190 plus mini band, comp. grip

32kg. KB floor press: 3x10 continuous circuit, 2:00 break, 2x10, then 1x6 on last set, burnt!!!

16kg. KB floor tricep extensions: 6x6reps continuous circuit, 2:00 break, 6x6reps continuous circuit.

Tricep pushdowns: 4x20

Lat pulldowns to belly: 4x10

Palms facing each other lat pulldown: 4x10

Diamond grip lat pulldown: 4x10

DB rear delt flyes: 3x12

Supersetted with DB hammer curls: 3x8

9/19/06
Squat day has been moved to Wednesday 9/20 this week due to work schedule change. Wed-Squat, Thurs-ME bench, Fri-DL. Fri DL may move to Saturday depending on how I feel. 3 days in a row is brutal.

9/20/06 Squat
Box squat with 4 sets of chain and a small chain (almost 200 at the top I believe, but I could be wrong, oh yeah, 3 of those smaller chains equals 21lbs, or 1 5/8 chain, so there is where 4 sets came from in case any of you dumbasses were wondering :) ) 135/8, 225/5, 315/4, 405/2, 540/5, felt pretty good. A little tougher because of the added chain, but moving nice.

Speed deads against mini bands, no belt: 225x2repsx8sets 1:00 minute rest
Speed deads with 2 sets chain, belt: 315x1x6 sets
Conventional stance GM's, belt: 315/3, 365/3, 405/5, felt kinda heavy today after the heavier chains on the box, but still pretty easy enough to crank out ten if someone was holding a gun to my head.
24kg KB Swings: 3x5Lx5R 1:00 rest
24kg KB Snatches: 8 sets of 3 reps each arm, 1:00 rest
Single leg curls: 4x8
Ab machine crunch: 4x10
Ball crunches: 3x30
Elbow to opposite knee ball crunch: 3x15

9/22/06 Max effort bench

Floor press, pinky on ring grip, 3 sets chain: 135/3, 185/3, 225/2, 275/1, 315/1, 345/1 PR, 355/1 PR

Tricep DB extensions: 6x6 :15 sec rest with 55's. 3x6 with 55's, 3x6 with 45's.

Tricep band extensions: 4x20

Chest supported rows: 4x6

Cambered bar lat pulldowns: 4x10

Hammer strength lat pulldowns: 4x6

Straight bar face pulls: 4x10

9/23/06 Deadlift
Rack pulls from center of knee cap, belt, no strap: 135/8, 225/5, 315/4, 405/3, 495/2, 585/1, 650/5 felt pretty good.
Clean pulls from floor, no belt, straps: 225/3, 275x3x3, working on hip snap.
RDL's from floor, no belt, straps: 315/4, 365/4, 415/6
Single leg curl: 4x8
Ball crunch: 3x30
Will do kettlebells tomorrow if I feel good.

9/24/06 Nothing
Nope, don't think I'm doing those bells today. Low back is fried.

9/25/06 DE bench
DE bench: 9x3 at 190 plus mini band, comp grip
KB floor press:
32kgx10repx2sets, 24kgx10repsx1set = 1 circuit continuous, 2 circuits total, 2:00 minutes rest in between.
DB light band tate press: 3x10 at 35lb dumbbells and light band.
Light band extensions: 4x15
Hammer strength chest supported row: 4x8
Lat pulldown: 4x8
Diamond grip lat pulldown: 4x8
Rear delt machine flyes: 4x8
DB hammer curls: 3x8

9/27/06 Squat
Box squat with 4 sets of chain+1 small chain(200lbs): 135/6, 225/6, 315/4, 405/2, 495/1, 560/5, felt pretty good. It will get even easier over the next two weeks.
Speed pulls against mini bands, no belt: 225x2x8 sets, 1:00 rest
Speed pulls with 2 sets chain (80lbs), belt: 315 for 6 singles
Conventional stance GM's, buffalo bar, belt: 225/3, 315/3, 365/3, 405/3. Back feeling fried after heavy squatting.
Single leg curl: 4x8
Ab crunch machine: 4x10
Elbow to opposite knee ball crunch: 3x15 each side.

9/29/06 ME bench
Concentric pin presses set at sticking point(halfway): 135/8, 225/5, 315/3, 405/2, 500/1, 560/1 PR! Felt good, another 10-20lbs in there.
Extentions to upper chest: 135/8, 225/5, 275x5x2sets
Hammer strength chest press (I don't know why I did these, I barely fit in the machine): 3x8
Tricep V-bar pushdowns: 4x20
Hammer strength chest supported row: 4x8
Behind the neck pulldowns: 4x10
Diamond grip lat pulldowns: 4x10
Straight bar face pulls: 4x10

9/30/06 DL
This was a real drag-ass day. I've been working non-stop for 8 days straight, over 80 hours. Here's this crap day's work:
Rack pulls 2 inches below knee, belt, no straps: 135/8, 225/5, 315/4, 405/2, 495/2, 585/1, 655/2, missed 3rd rep. SOFT!!!!
Snatch pulls from floor, no belt, straps: 225/3, 275x3x3
RDL's, no belt, straps: 315/3, 365/3, 405/3. WEAK!!
32kg. KB single arm swings: 3x5Lx5R
Single leg curls: 4x8
Ball crunches: 3x30
Thank Christ this shit is overwith. I'm embarrased to post this fuckin' shit.

10/2/06 DE bench
DE bench: 9x3 reps at 190 plus mini band, comp grip
16kg KB one-arm extensions: 3x10 continous circuits, no rest
Light band extensions: 4x20
Lat pulldown to upper chest: 4x10
Chest supported row: 4x10
Diamond grip lat pulldown: 4x10
Rear delt fly machine: 3x10
DB hammer curls: 3x8

10/4/06 Squat
Box squat with 200lbs chain: 135/8, 225/6, 315/4, 405/2, 495/1, 560/5. Feeling heavy today. Definately slower reps than last week. Doesn't help I was up at 3AM either. I'm going to give it one more week in the "heavy chain" phase and see how the weight goes next week. If it flies, I'll keep the chains on for 580-85/5, if not, I'll strip it down to 140lbs chain and blast it for a 5RM PR. Either way, shit will get done.
Speed pulls against mini bands: 225x2x8 sets 1:00 rest in between sets.
Speed pulls w/ 2 sets chain: 315 for 6 singles
SSB GM's. 255/3, 305/3, 345/3. Man, these are hard. Trying to work with the bar to alleviate some pressure on the back of the neck. Hurts man.
Single leg curls: 4x8
Ab crunch machine: 4x15
Elbow to opposite knee ball crunch: 3x15 each side.

10/5/06 ME bench at Garage Ink
Warmup: 135/8, 185/3, 225/3, 275/1, 315/1
Shirt bench (training shirt Rage X):
3 board: 405/3
2 board: 495/1
Touching chest: 520/1, 555/1 PR!, 565/miss, misgrooved it, strength was there.
Videos:
http://www.youtube.com/watch?v=ZlNNHBghgAU
http://www.youtube.com/watch?v=GCqpTMMUxFo
http://www.youtube.com/watch?v=htl59blFDXY
DB rolling extensions: 6x6reps with :15 sec rest
Straight bar tricep pushdowns: 4x10
Lat pulldowns: 4x10
Reverse grip lat pulldowns: 4x10
Behind the neck lat pulldowns: 4x10

10/7/06 DL
Reverse band DL(blue band), belt: 225/6, 315/3, 405/2, 495/2, 585/1, 635/1, 675/1 PR. The last time I did this, 665 was a fuckin' grinder. This weight felt like it was 50lbs off my best. I wanted to put on 725-35, but I said fuck it and ran with the PR. Save it for another day. Progress is happening.
Clean pulls from floor, straps, no belt: 225/3, 275/3, 315/3
24kg KB one arm swings: 3x5R+5L, 1:00 rest in between sets
24kg KB one arm snatch: 8 sets 3 reps each arm, 1:00 rest
Single leg curls: 3x8
Ball crunches: 3x30

10/9/06 DE bench

Speed bench, comp. grip: 9 sets of 3 at 190 plus mini band, paused reps.

24kg. KB one arm floor presses with light band around back: 3x10 with pause at top of each rep.
KB Pyramid one-arm lying extensions: 32, 24, 16, 12, 8kg, sets to failure, 1:00 rest, 2 circuits total.
Light band extensions: 4x20
Chest supported row: 4x6
Lat pulldown to upper chest: 4x10
Diamond grip lat pulldown: 4x10
Rear delt fly machine: 3x10
DB hammer curls: 3x8

10/10/06 MY FUCKIN' DAY!!!!!!
Well, this day started out great. Ever just have a day where you thought you were the shit and just cut it loose?? Let's walk through it.
Squat:
Box squat with 3 sets chain, took 60lbs off of the chain load because it was kililng me. 135/6, 225/5, 315/4, 405/2, 495/1, 560/5
Conventional stance GM's, belt: 315/3, 365/3, 405/3, 455/3, 505/3, 555/3. Yeah buddy!!
Speed pulls against bands: 225 plus mini band, 8x2 reps with 1:00 rest
Dead with 2 sets chain: 315/1, 365/1, 405/1, 455/1, 505/1, 570/1 PR!!! Yeah buddy!!!
Ok, now here's the fun part.
Get in my car to go to work and finish up abs and hamstrings there. Start up the car and start driving. The oil light is on. I quickly pull over into a Rite Aid pharmacy. I thinking "WTF? I just got an oil change two weeks ago.". Lift up the hood, oil everywhere. Leaking like a siv. I'm sure I left a giant puddle of oil in the Iron Sport parking lot. I call Steve Egan to tell him to go check so no one slips in it. Call up the tow truck. Get it towed all the way to the dealership in Norristown. My mom picks me up. Get back to the house to realize my cell phone is missing. Call up the dealership. I fuckin' left it on the roof of my car while I was getting my gym bag out. Drive the fuck all the way back over. Get the phone. Come home. Now I'm typing. I have no car. I did not go to work. I am stranded with little food in the house. This fuckin' sucks. What started out as a great day at the gym, turned into a huge fuckin' headache. I have a bumper to bumper warranty on my ride for 60000 miles, but I'm sure they'll find some loophole that negates the free service. More money out of my fuckin' pocket. My next stop: Go find the greasy bastard who changed my oil and get reimbursed for whatever the fuckin' bill is. Alright, that's it. Fuck the world!!!!

10/12/06 ME bench
I knew today wasn't going to be very good, numbers wise. My upper, lower back, and shoulders are still beat to hell from Tuesday's heavy squat and impromtu deadlift test session. But I gave it all I had today, so I'm happy.
Floor press w/mini band: 135/3, 185/3, 225/1, 275/1, 315/1, 365/2. This felt heavy as fuck today. So I didn't risk going for a 410 PR. Just repped out today.
Lockout work at midway, 5 second hold at each rep(Weingroff style lockouts): 315/3, 405/3, 500/2, held first rep for 5 seconds, held second rep for 10 seconds. Man this hit thetris hard!!!
V-bar pushdowns: 4x20
Lat pulldown: 4x8
Machine chest supported row: 4x8
Palms in lat pulldown: 4x8
Straight bar face pulls: 4x10
A hard fought day. Beat up to hell, but gave it my all. Shirt work from here to contest. -J

10/13/06
No training today. I am feeling very beat up, so I decided to heal up over the weekend. 7 more weeks to go so I don't need to do anything stupid, considering I got all my heavy stuff in this week. A very wise man convinced me to take off today and not be stupid. Thanks alot. -J

10/16/06 DE bench
Speed bench, comp grip: 190lbs plus mini band for 9 sets of 3
Close grip bench: 225/3, 275/1, 315/1, 365/1, 405/2
Purple band extensions: 4x12
Lat series:
Lat pulldowns: 4x10
Free motion cable pulldowns: 4x10, yes, I'm gay Mark C.
Diamond grip lat pulldowns: 4x10
Band rear delt flyes: 4x10
DB hammer curls: 3x8

10/17/06 Squat

Man, this was a brutal one.

Box squat with 3 sets chain, belt, suit bottoms: 135/8, 225/5, 315/4, 405/2, 495/2

585/4 WTF?????? That is unacceptable. It is unacceptable to grind out 4 solid reps, only to be a pussy and rack it out of fear that you might not come up with the 5th.

Rest 15 minutes. Leg's are shakin. Vertigo has set in. Ready to throw up. Fuck it, let's do it again!!!!

585/5!!!!!! PR!!!!!!!!! This is just a sheer matter of cock and balls. I had to rest a good 20 minutes afterwards because I almost passed out. Good stuff!

Buffalo bar GM's, belt: 235/5, 325/3, 415/3, 465/3, 505/3

24kg KB one arm swings: 3x5R+5L

32kg KB one arm swings: 3x5R+5L

Single leg curls: 4x8

Ball crunches: 3x30

Elbow to opposite knee ball crunch: 3x15

I got the two sets of squats, and two heavy sets of good mornings on tape. I'll post them later on tonight. I did not do speed pulls against bands or chains, for obvious reasons. My low back was fuckin' done!! -J

10/19/06 ME bench
Props to Sniffy for lifting off for me, and a good try at 445. 435 was definately there bro.
3 board shirted with green band and monster mini band (380lbs band tension): 95/2, 135/1, 185/1, 225/1, 245/1, 275/1=655lbs at top.
4 board with same band tension: 320/miss, this was 700lbs at the top. Couldn't quite lock it out. An inch or two and I would have been there.
Rope tricep extensions; 4x10
Lat series:
Lat pulldowns to chest: 4x10
Behind neck pulldowns: 4x10
Reverse close grip pulldowns: 4x10
Straight bar face pulls: 4x10

10/20/06 DL
Man, low back is still fried to shit, but not a bad day.
Dead with 2 sets chain: 135/5, 225/4, 315/1, 365/1, 405/1, 455/1, 500/1, 550/1
Hang clean: worked up to 286lbs/1
RDL's, no belt, straps: worked up to 418/3
Reverse hypers: 3x12, I gotta start doing these all the time. My back feels so much better after doing them.
Leg curls: 4x8
Standing ab cable crunch: 3x15

Ab machine crunch: 3x15

10/23/06 DE Bench
Took it easy today, shoulders and elbows still hurt after Thursday's lockout work.
Speed bench: 9 sets of 3 at 190 plus mini band, comp. grip
Cable flyes (yeah, I know, I'm hurting and gay): 4x12, just to flush some blood in.
Tricep light band extensions: 4x15
Chest supported row: 5x6
Behind the neck lat pulldown: 4x8
Diamond grip lat pulldown: 4x8
Rear delt fly machine: 4x10

10/24/06 Squat
Box squat with 3 sets chain, belt, suit bottoms: 135/8, 225/6, 315/4, 405/2, 495/2, 600/5, bloody nose too. Almost choked on blood before fourth rep.
Conventional stance GM's, belt: 315/3, 365/3, 405/3, was going to go to 500, but my low back was fried.
Ab crunch machine: 4x15
Speed pulls against bands: 8 sets of 2 at 225 plus mini band, 1:00 rest, no belt.
I'll do some KB work and hamstrings tomorrow.

10/27/06 ME bench
High end lockout work:
High pin press(4 baord level):
Green band+bar/3
Green band+mini band/3

Green band+2 mini bands/3, total band tension: 400lbs.
95lbs/3, 135/1, 185/1, 225/1, total weight at top, 625, all held with 5 second holds, 625 held for 10 seconds
Mid-range lockout work:
Mid-range pin press:
Green band plus mini band/3, total band tension, 340lbs.
95/3, 135/3
Lat pulldown: 4x8
Cambered bar lat pulldown: 4x8
Diamond grip lat pulldown: 4x8
Straight bar face pull: 4x8
Did not do double session today. Will do DL work tomorrow. -J

10/28/06 DL
Rack pull at top of knee cap(1 inch from center of knee cap) with monster mini band on bar, belt: 135/5, 225/5, 315/3, 405/3, 495/2, 585/1, 635/1, 700/miss. Not too bad. Those bands really kicked in when the bar got about 4-5 inches off the pin on 700. I did the math: At pin level, the bar weighed 733, at lockout it would have been 788. If no band were on there, it would have gone for a new rack pull PR at that height. So I'm not too upset. I did not psyche up hardy at all for these sets because I was training in the gay gym. A snort of ammonia, and that shit would be going.
RDL's, straps, no belt: 225/3, 275/3, 315/3, 365/3, 405/3, 455/3
Single leg curl: 4x8
Ball crunch: 3x30
Elbow to opposite knee ball crunch. Not a bad day, still things to improve upon.

10/30/06 DE bench
Speed bench: 9x3 reps at 190 plus NEW mini bands. So glad I got some new bands, my old ones were ready to snap.
Tricep V-bar pushdowns: 4x10 heavy
Hammer strength lat pulldown: 4x8
Chest supported row: 4x8
Diamond grip lat pulldown: 4x8
Banded rear delt flyes: 3x15

10/31/06 Squat/DL
Well this was an interesting night....
Box squat with 3 sets chain, belt, suit bottoms: 135/8, 225/5, 315/4, 405/2, 495/2, 605/3. I knew I wasn't going to do that good tonight. I should have just been satisfied with last week's PR of 600/5 plus chain, but I'm a cowboy and always trying to push the envelope.
Buffalo bar GM's, belt: 230/3, 320/3, 410/3, 460/3, 505/5
Speed pulls against mini bands: 8 sets of 2 at 245lbs and mini band, 1:00 rest between sets
Speed pulls with 2 sets chain, belt: 4 singles at 315
Note: I notice that these speed reps were feeling very very easy. I was like "huh". I took the chains off and put 405 on there. Real quick rep. Went to 495/1, real easy. See where this is going? Oh yeah, impromptu max out.
585/1 easy
650/1, new gym PR! Jim Rutter can validate this lift. It was a grinder, but she made it. I was glad to see this because it was great meet simulation. Seeing where I was at when dog-tired is a great simulator of meet conditions. Little more work and 661-72 may go. We'll see.
All in all, a good RAW cycle for the squat. I just need to stick to my training weights and not get too crazy, trying to set all these rep PR's. I should have went 585/5 today, but oh well. Still got a 600/5 3 set chain PR out of it. So I'm pleased. Four weeks of gear training now.

11/2/06 ME bench

Boy, what a shit practice this was!! I can't stand retarded folks. First off, I should just know better. Lordy knows that ordinary muthafuckas can't appreciate or understand strength training. I mean, what fuckin' part of "hold the boards like this" can't you fuckin' understand? Beeyotche!!!! I think I did more explaining shit then lifting heavy today.

3 board in shirt: 405/3, 495/1, 550/1, 615/miss, 605/miss bad!! I remember the dude who attempted to hold the boards the correct way. I remember thinking his hand was too close to the bar hit spot. I actually slowed the bar down just to make sure I wouldn't crush his fingers. I got it almost locked out, but every possible distraction could have happened with these dumb muthafuckas. The only smart thing I did was get Steve to lift off for my last two reps. My bicep tendinitis is back in full force from squatting. This shit hurt something awful. Now, my bench is suspect. The only good thing I can say about the 615 is that is was almost locked out, maybe another inch, and I did not do any psyching before the lift. No going crazy.

Tricep band extensions: 4x15

Lat pulldown: 4x8

Behind the neck pulldowns: 4x8

Diamond grip lat pulldown: 4x8

Straight bar face pulls: 4x8

Finally!!! I'm gettin' the fuck outta this gym!!! What a pathetic shitty piece of shit practice this was. -J

11/3/06 No training.
Got my heavy deadlift in on Tuesday. Back is real beat up, so I'll just take it easy today. I may do some KB swings and snatches tomorrow just to stay loose.

11/3/06 Late night
Decided to do some light KB work to loosen up:

24kg one arm swings: 3x5L+5R
Windmills: 3x12
24kg one arm cleans: 3x5L+5R

11/6/06 DE bench
Speed bench with mini band on bar: 9x3 at 190lbs, comp grip, paused reps.
DB 6x6 circuit: 50's with :15 sec rest in between sets.
Tricep band extensions (light and monster mini band): 4x10
Chest supported row: 4x8
Machine chest supported row: 4x10
Wide grip lat pulldown: 4x10
Banded rear delt flyes: 3x15
DB hammer curls: 3x10
No real bicep pain today.

11/7/06 Squat
Box squat with 3 sets chain: 135/8, 225/5, 315/4, 405/2, 495/2, 585/1 wraps, 650/2 full gear. Easy reps.
http://www.youtube.com/watch?v=p6n5SLbJRug
Buffalo bar GM's: 145/3, 245/3, 325/3, 415/3, 505/6
Speed pulls against 1 set mini bands: 8x2 reps at 245, 1:00 rest in between sets
Speed pulls against 2 sets mini bands: 5 singles at 245, these are pretty tough right where my sticking point is.
Leg curls: 4x8
Ab machine crunch: 4x15
Need to sit back more on the heels while in gear. Naturally it felt heavy today, but I have a transitional period from Raw to geared. It should be alot better next week. -J

11/10/06 ME bench
Well, not the best day, but a decent day. The bicep pain was there, but not as intense. I'm going to stick with the grip on the squat.
Shirt work:
3 board: 500/2
2 board: 570/2, missed 3rd rep. My best is 3 reps on this weight. Was thinking more about my bis hurtin' then the weight. But it did not hurt as bad this week, so that's ok.
Fat bar close grip bench with 160lbs band tension: 85/5, 125/3, 175/3 This bar also helps with the pain.
Rope tricep extensions: 4x15
Lat pulldown: 4x8
Behind neck lat pulldown: 4x8
Diamond grip lat pulldown: 4x8
Rear delt DB flyes: 4x12

11/11/06 DL
Rack pulls inch inch above center of knee cap, monster mini band looped twice under power rack, don't ask how much tension it was, I don't know. More than last time, the second video demo I posted is how the band was set up. Not even going to measure it, belt: 135/5, 225/5, 315/3, 405/2, 495/1, 545/1, 585/1, 605/1, 625/miss, had it going a little and that bitch just stalled flat. Very realistic feel for my sticking point.
RDLs, no belt, straps: 225/3, 315/3, 405/3, 465/3, 505/3. Good work here. If I had to bet between KB's, OL lifts, and RDL's, which one is most responsible for bring up my dead, I'd put my money on this lift right here. These reps were pretty good too, had more in there. Could have probably hit 5.
Ball crunches: 3x30
Elbow to opposite ball crunch: 3x15
Single leg curl: 4x8
3 more work weeks to go.........

10/13/06 Sick day
I called out of work today because everyone in my house is sick and now I feel shitty. But I had to do something to stay loose so::

24KB one-arm floor press: 3x10 each arm continuous circuit
32kg one arm floor press: 3x10 each arm continuous circuit
24kb one arm extensions: 3x10 each arm
32kg one arm rows: 12 sets of 10 reps each arm
12kg arm arm rear delt raises: 3x12
12-16kg on arm bicep curls: 3x12

11/14/06 NO FUCKIN' TRAINING AGAIN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1

I SWEAR, I'M A WALKIN' FUCKIN' TRAIN WRECK RIGHT NOW. I JUST CALLED OUT OF WORK FOR THE SECOND DAY IN A ROW, WHICH I DON'T THINK I'VE EVER DONE IN MY LIFE, AND AM HEADING OVER TO THE DR'S FOR A 930 APPOINTMENT. I'M SURE I HAVE AN EAR INFECTION, AND AM COMPLETELY FILLED WITH GREEN-YELLOW MUCUS. PLUS I'M JUST GETTING OVER A STOMACH BUG FROM YESTERDAY. IT'S LIKE ONE THING AFTER ANOTHER AND IS COMPLETELY THROWING TRAINING FOR A LOOP WITH 3 WEEKS TO GO. GOTTA MAKE SOME ADJUSTMENTS TO THIS WEEKS SCHEDULE BECAUSE TODAY WAS SUPPOSED TO BE A HEAVY SQUAT DAY. THAT AIN'T GONNA HAPPEN. GODDAMNIT!!

11/15/06 Squat

Box squat with 3 sets chain: 135/8, 225/5, 315/4, 405/2, 495/2, 585/1 knee wraps, 675/2 full gear. Felt more comfortable in the groove tonight.
SSB good mornings, belt: 270/3, 305/3, 390/3. I hate these because they are hell on the neck. Very difficult to do.
Speed pulls against mini bands: 245 for 8 sets of 2 reps, 1:00 rest, no belt.
Done. I'll get some abs and hams in tomorrow at work. Wanted to get home and see my daughter before she went to bed. Sue me. -J

11/16/06 ME bench
Pin press, bar set at halfway: 135/8, 225/5, 315/3, 405/2, 505/1, 565/miss(Yeah, real smart here. Trying for a 5lb. PR the day after a heavy squat day. Nice thinking Fiss.) 525/2. Price I pay for getting sick and readjusting the work schedule. Hmph!!
Close grip pin press from same height: 315/3, 365/3, 405/3
Rope tricep pushdown: 4x15
Chest supported row: 4x6
Wide grip lat pulldown to chest: 4x10
Machine row: 4x10
Straight bar face pulls: 4x8
Finished up with some abs and hamstrings from yesterday. -J

11/18/06 DL
Rack pulls 3 inches below center of knee cap, belt: 135/6, 225/5, 315/4, 405/2, 495/2, 585/1, 710/miss, 660/1. Feeling pretty sluggish today.
RDL's, no belt: 315/3, 365/3, 405/10, hamstrings are ballooning up.
Ab machine crunch: 4x15
Leg curl: 4x8

11/20/06 DE bench
Speed bench: 9x3 at 190 plus mini band.
JM press (extension to throat) with mini band on bar: 95/5, 135/5, 185/3, 225/3, 275/3
Light band extensions: 4x15
Lat pulldown: 4x8
Palms in lat pulldown: 4x8
Machine row: 4x8
Rear delt machine fly: 4x10

11/22/06 Squat
Box squat with 3 sets chain: 135/8, 225/5, 315/4, 405/2, 495/2, 585/1 wraps, 700/1 full gear, fuckin' smokeshow.
http://www.youtube.com/watch?v=_6oYBc3rD_k
Buffalo bar GM's, belt: 320/3, 410/3, 505/5
Speed pulls against mini bands: 8 sets of 2 at 245 plus mini band, 1:00 rest
Speed pulls against 2 sets of chain: 315 for 6 singles
Ab crunch machine: 3x15

11/24/06 ME bench, Garage Ink
Ivanko kilo plates used:
Shirt work:
3 board: 407/2
2 board: 494/1
Touch: 518/1, 551/1
Little sloppy on setup. Cleared a few things up to be more effective.
3 board: 606/1
Tricep pushdown (heavy): 4x8
Lat pulldown: 8 sets of 10
KB rows: 4x8
KB rear delt flyes: 3x10

11/25/06 DL

Reverse blue band deadlift, belt: 225/5, 315/4, 405/2, 495/2, 585/1, 700/1 easy rep. No psyching and not heavy, had about 30-40 still in there. Just working on speed off the floor now and trying to bring my lower back.
Clean pulls from floor, no belt, straps: 225/3, 275/3, 295x3x3, working on hip snap past the knee. Fast reps.
Ab ball crunch: 3x30
Elbow to opposite knee ball crunch: 3x15
Single leg curls: 4x8
Starting to work on getting my lower back healed although it is tough with the heavy squatting now. I cut out RDL's today and just worked on fast clean pulls. The reverse band DL was my heavy work, although not very heavy. Saving it up for the meet now. 1 MORE WORK WEEK TO GO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

11/27/06 DE bench
Speed bench, comp grip: 9 sets of 3 with 190 plus mini band
Light band extensions: 4x15, saving up elbows some now.
Chest supported row: 4x10
Behind the neck lat pulldown: 4x8
Reverse close grip lat pulldown: 4x8
Rear delt machine fly: 4x10

11/28/06 Last heavy squat day.
To say the least, this was a real drag-ass day. I was up for almost two hours last night because of my 18 month olds' annoying screaming, plus I did the morning run this time as opposed to after work. So things were sluggish.
Box squat with 3 sets chain on bar: 135/8, 225/5, 315/4, 405/2, 495/2, 585/1 loose knee wraps, 710/1 straps up, semi-loose knee wraps. Had a harder time trying to find the damn box then anything. The rep was fine. Realistic feel for a 3rd attempt. The opener will be 711.
Olympic bar GM's, belt, 3 sets chain: 225/3, 275/3, 315/3, 365/3, 405/3
Speed pulls against mini bands: 245 for 8 sets of 2, no belt
Leg curls: 4x8
Ab crunch machine: 4x15
All in all, a great squat cycle. Many PR's set in RAW and Geared. 700 and 710 were both PR singles in gear. I believe my range to be anywhere from 777-799. See what happens on meet day.

11/30/06 Opener bench
Biceps are fuckin' kilin' me:
Shirt work:
3 board: 405/2
2 board; 495/1
Shirt jacked way way way too low, dumb ass mistake on my part: 515/no touch, almost dropped in on my face.
2nd run: did not jack shirt down, 515/smokeshow. What an idiot I am. I swear, don't ask me for any fuckin' advice.
Tricep pushdowns: 5x10
Light band extensions: 4x15
Chest supported row: 4x8
Lat pulldown, wide grip: 4x8
Diamond grip lat pulldown: 4x8
Banded rear dely flyes: 3x15
Things to remember for the bench next weekend:
1. Don't be an idiot.
2. Don't jack the shirt down for an opener. Dumbass.
3. Hit the bar low.
4. Traps into the pad.
5. Elbows in.
6. "1000-1, press!!"
Bench work done. Tomorrow, heavy chain pull. -J

12/1/06 Final DL day
Not the ideal last workout I was looking for, wasn't that strong today, but pretty beat up all around from heavy squatting.
DL from floor with 2 sets chain, belt: 135/5, 225/3, 315/2, 405/1, 455/1, 495/1, 585/miss, 575/miss. Both misses above knee where the chain really kicks in. My best in this is 570 so I thought I'd give 585 a shot. Oh well.
RDL's, straps, no belt: 225/3, 315/3, 365/3, 405/3, 455/3, 515/3 PR!!
Ab crunch machine: 4x15
Leg curls: 4x8

12/5/06 Stay loose day
Low box squat, belt, suit bottoms: 365lbs free weight for 5 singles, 2 singles with 315lbs, no box. Nice and quick.
Speed bench with 3 sets chain: 3 singles with 190lbs, 3 singles with 190lbs straight weight.
Speed pulls: 315lbs for 5 singles.
Wait for Sunday......

12/10/06 Meet results
Had an OK day. I went for a 2000 total by taking a big jump from 601 to 661 which didn't pan out. I missed above the knee twice. Had I just gone for like 639-650, I would have brought home a 1978-84 total. Plus I really left alot on the platform in the squat and bench. 777 squat, 562 bench, 661/miss. 1940 total. 2000 is definately there, at least another 20 in the squat and bench with a lighter deadlift. We'll see in March. Learned some good things in this meet, so it's not a total loss. I know 2000+ is there right now, just not in the lifts I thought it was. Underestimated by squat and bench, and overestimated my pull. More of a tune up for States. I'm not sweatin' this, it's something to learn from.

777 squat:
http://www.youtube.com/watch?v=jc2XaqXqHoE

562 bench:
http://www.youtube.com/watch?v=RUCt_xDbdrI

661/miss, should have gone 39 or 44 for a better total. Didn't miss by much though.
http://www.youtube.com/watch?v=BroDu3BEwWc

Squat: 711, 766, 777
Bench: 518, 551, 562
Dead: 601, 661/miss, 661/miss

Regional's Training Cycle Summary:

NORTHEASTERN REGIONALS CYCLE
MARCH 06 CONTEST NUMBERS:
SQUAT: 761LBS, BENCH: 540LBS, DEAD: 617LBS.

SQUAT: 3 SETS OF CHAINS ON ALL REPS.
WEEK 1: 520/5 DONE
WEEK 2: 520/5 DONE
WEEK 3: 520/5 DONE
WEEK 4: 540/5 DONE
WEEK 5: 540/5 DONE
WEEK 6: 540/5 DONE
WEEK 7: 560/5 DONE
WEEK 8: 560/5 DONE 200LBS. CHAIN
WEEK 9: 560/5 DONE 200LBS, CHAIN
WEEK 10: 585/4, THEN 585/5 PR!
WEEK 11: 600/5 PR!
WEEK 12: 605/3, FEELING TIRED
WEEK 13: 650/2 GEAR, DONE.
WEEK 14: 675/2 GEAR DONE
WEEK 15: 700/1 GEAR DONE, EASY.
WEEK 16: 710/1 GEAR DONE, HAD 10-15 MORE IN THERE.
OPENER: 711LBS.

BENCH
WEEK 1: FLOOR PRESS, RING GRIP, MINI BAND, 405/1 PR! 455/1 STRAIGHT WEIGHT PR!
WEEK 2: FLOOR PRESS, RING GRIP, STRAIGHT WEIGHT, 460/MISS, 3 BOARD 550/4
WEEK 3: 2 BOARD STRAIGHT WEIGHT IN SHIRT: 560/3, 3 BOARD 600/1
WEEK 4: CLOSE GRIP CON. PRESS WITH LIGHT BAND: 260/1
WEEK 5: 2 BOARD 570/3, 610/1
WEEK 6: FLOOR PRESS WITH 3 SET CHAIN: 355/1 PR!
WEEK 7: CON. PRESS AT MIDWAY: 560/1 PR!
WEEK 8: SHIRT MAX GARAGE INK: 520/1, 555/1 PR!
WEEK 9: FLOOR PRESS WITH MINI BAND: 365/2
WEEK 10: 3 BOARD MAX(GREEN AND MONSTER MINI, 380LBS TENSION) 275/1, 4 BOARD 315/MISS
WEEK 11: LOCKOUT WORK: HIGH END: GREEN BAND AND 2 MINIS: 225/1, MID RANGE WORK: GREEN AND MINI BAND: 135/3
WEEK 12: 3 BOARD MAX 615/MISS, 605/MISS BAD!!! BICEPS REALLY HURTIN’.
WEEK 13: 2 BOARD REPS: 570/2 MISSED 3RD, BICEPS DON’T HURT AS MUCH.
WEEK 14: CONCENTRIC PRESS MIDWAY, 565/MISS, 525/2
WEEK 15: 518/1, 551/1 GARAGE INK, DONE
WEEK 16: 515/1 DONE ON SECOND TRY BECAUSE SHIRT WAS JACKED TOO LOW ON FIRST, PLUS NEW SET UP WASN’T GOOD. WENT TO OLD SET UP. 2ND ATTEMPT WAS A SMOKESHOW.
OPENER: 518LBS.

DEADLIFT
WEEK 1: REVERSE BAND DEADLIFT: 665/1 PR WITH BLUE BAND
WEEK 2: RACK PULL ABOVE KNEE: 715/1 BELT STRAPS, 800/MISS
WEEK 3: RACK PULLS BELOW KNEE 610/3, FEELING TIRED.
WEEK 4: RACK PULLS AT KNEE: 715/1 NO STRAPS, BELT, 765/1 STRAPS
WEEK 5: 2 SETS CHAIN DL: 560/1 PRETTY EASY
WEEK 6: RACK PULLS AT KNEE 650/5 BELT, NO STRAPS
WEEK 7: RACK PULLS BELOW KNEE 655/2, DRAGGING ASS!!
WEEK 8: BLUE REVERSE BAND DL: 675/1 PR! EASY!
WEEK 9: OFF
WEEK 10: 550/1 3 SETS CHAIN, FRIED BACK
WEEK 11: RACK PULL 1 INCH FROM CENTER OF KNEE CAP, MONSTER MINI ON BAR LOOSE: 635/1 BELT, 700/MISS BELT.
WEEK 12: 650/1 FROM FLOOR, BELT. PR!!!!!!!!!!!!!!!!!!!!!!!
WEEK 13: RACK PULL AT KNEE: MONSTER MINI DOUBLE LOOPED, 605/1, 625/MISS
WEEK 14: RACK PULL BELOW KNEE 710/MISS, 660/1
WEEK 15: REVERSE BAND DEADLIFT, 700/1 EASY, NO PSYCHING.
WEEK 16: 585-600 CHAINED, 585/MISS, 575/MISS.
OPENER: 601LBS.
DECEMBER 06 CONTEST RESULTS:
SQUAT: 777LB, MORE IN THE TANK, PROJECTED 788-799
BENCH: 562LBS. MORE IN THE TANKS, PROJECTED 573-578
DEADLIFT: MISS ABOVE KNEE AT 661LBS, GYM PR 650LBS.
END RESULT: EASILY ADDED 30-40 ON SQUAT, 15-20 ON BENCH, AND 35LBS ON DEADLIFT. CONTEST RESULTS NOT INDICATIVE OF REAL RESULTS.

12/17/06

DE bench:

Speed bench, comp. grip, 3 sets of chain(got 3 new sets of 5/8's for an early X-mas present, : ): 9 sets of 3 at 190lbs, slow and weak.
Tricep pushdowns with multi-grippers(a really cool swivel type handle with have at PSC, hits the tris well): 4x10
Chest supported row: 4x8
Lat pulldown: 4x8
Machine row: 4x8
Rear delt machine fly: 4x8
DB hammer curls: 3x8
Yep, just had a meet alright. Time to wake up. Squattin' Tuesday. -J

12/19/06
No training today. Left side of lower back still fucked up to hell from the meet. I'm going to get one more speed workout in for lower body in on Thursday. Then start up my PA state cycle next week. No need to be stupid right now. -J

12/21/06 Light lower body
Well, since Bach doesn't need me to hook up his bench shirt today, and I was ridiculously bored at work, I figured I'd bang out the workout here and play with my new chains.
Box squat with 3 sets chain, belt, suit bottoms: 135/8, 225/5, 315/4, 405/2, 530/5. Felt pretty easy. This will be the weight I start out the cycle next week with.
Ball crunches: 3x30
Elbow to opposite knee ball crunch: 3x15
24kg KB one arm swings: 3x5L+5R
Short and sweet today. Still a little sore from the meet, but definately feeling better. I have to do Monday(Christmas) DE bench workout tomorrow at work because I won't be in the gym on Monday. Then it's squattin' on Tuesday. -J

12/22/06 DE bench (This is Monday, Christmas Day's workout)
DE bench: 9x3 reps at 190 plus 3 sets chains, still working on keeping the head down.
Light band extensions: 4x20
Chest supported row: 5x6
Behind the neck lat pulldown: 4x10
Diamond grip lat pulldown: 4x10
Band flyes: 3x15
DB hammer curls: 3x10

12/26/06 Squat/Speed DL
Box squat with 3 sets chain, belt, suit bottoms: 135/8, 225/5, 315/4, 405/2, 530/5 easy reps.
Straight bar GM's, belt: 315/3, 365/3, 405/3, 455/3
Ab crunch machine: 4x15
Conv. speed deads against mini bands, no belt: 8 sets of 2 at 245

Sumo. speed pulls with 2 sets chain, belt: 335 for 6 singles, 385/1, 425/1. These feel weird, awkward, and weak. This is not my primary style, just experimenting. It will take alot of work. Conventional is still #1.
Leg curls: 4x8
Sumo feels very awkward, so I will be careful not to neglect conventional pulling.

12/28/06 ME bench
Floor press with 3 sets chain, 22" grip(distance between insides of index fingers): 135/3, 185/3, 225/3, 275/1, 315/1, 340/1, 350/miss. I think this weight would have went if this douchbag no-knows "spotter" wasn't so quick to grab it. I gotta stop training at the gay gym. At least on max effort days.
Close grip bench, 16" grip: 135/5, 225/3, 275/3, 315/1, 365/1, 405/miss halfway.
Tricep pushdowns: 4x10
Lat pulldown: 4x10
Cambered bar lat pulldown: 4x10
Machine row: 4x10
Close grip face pulls: 4x10

12/29/06 DL
Did not train today. Was going to go to Iron Sport early this morning, but I am still having trouble with the tendons and muscle behind my left knee. I think I definately tweaked something Tuesday night during either squatting or sumo pulling. Not sure, didn't feel it at the time. Anyway, it is hard to straighten my leg and am walking with a nice limp. I'm just going to ice and advil it hard today and hopefully get after it tomorrow at PSC for some heavy pin pulls above the knee, so I can kill some time at work.
I love rack pulling at PSC. Scares the shit out of all the weak. Bua hahahahahaah!!!! -J

12/30/06 DL
Conv. rack pull above knee, belt: 135/5, 225/4, 315/3, 405/2, 495/2, 585/1, 635/1, 700/1, 720/1 pretty easy rep.
RDL's, straps, no belt: 225/3, 315/3, 365/3, 405/3
Ball crunches: 3x30
Elbow to opposite knee ball crunch: 3x15
Leg curls: 4x8

1/1/07 New Year's Day
Speed bench, comp. grip: 9 sets of 3 at 190lbs. plus 3 sets chain, paused reps, working on keeping the head on bench.
Tricep multi-gripper pushdowns: 4x5 front/5 reverse=10 reps. Ok, I'm sure you're going to ask, but I have these swivel type grippers that I use on pushdowns. I'd have to show them to you, but they really hit the tris hard!
Light band extensions: 4x15
Chest supported row: 5x5
Behind the neck lat pulldown: 4x8
Diamond grip lat pulldown: 4x8
Rear delt fly machine: 4x8
DB hammer curls: 3x10

1/2/06 Research and Development: The Titan Centurion Suit

This is a bad mofo.

Box squat with 3 sets chain, belt, suit bottoms:

135/8, just knee bends

225/5, slightly lower

315/4, halfway there

405/2, maybe 4 inches from box according to Sniffy

495/1, same deal

I was about to take this mutherfucker off and just put on my old beat up Inzer Hardcore suit, but fuck it, you gotta learn it the hard way.

530/5: I finally reached the box on all five reps, but these reps were fuckin' ugly. Knees buckling, chest not up. Solely to get my ass to touch the box. I need more weight on the bar to make these reps look better. Next week 550. It will get better. Nolan Ryan didn't throw 99mph on the first pitch.

I must say, this new suit is a fuckin' beast. I was exhausted after this session of fighting the suit, so I'll do the rest of my shit tomorrow. I can say right now, this suit will require a heavier opener in a meet. At least 733, maybe more. I'll have to see what the weeks bring. If I don't feel confident by the time states roll around, then I may just do bench only, because I won't regress to the old suit just to get a lift in. I'd rather keep the training and development in the suit going. Once this suit is locked and loaded, 800 is gonna go. -J

1/3/06 Low back/abs/cardio
Straight bar GM's, belt: 135/8, 225/3, 275/3, 315/3, 365/3, 405/3, 455/3, 515/3
Speed pulls with 2 sets chain, conventional: 315 for six singles
25 minutes on the EFX eliptical: Yes, I said what I just said. Fiss would like to drop some weight.
Ball crunches: 3x30
Elbow to opposite knee ball crunches: 3x15

1/4/07 ME Bench
Rack work:
19" grip, 1 inch from smooth part of bar:
4 inch lockouts, Militia style
bar/8
135/8
225/5
315/5
405/3
500/3
550/3
585/2
Mid-point lockouts, same grip: 405/3, 410/3
Tricep V-bar pushdown: 4x15
Hammer strength low row: 4x6
Lat pulldown: 4x10
Reverse grip lat pulldown: 4x10
Band flyes: 3x15

1/5/07 DL
Rack pull from center of knee cap, belt:
135/8
225/5
315/5
405/3
495/2
585/1
635/1
705/1 easy rep
Mini banded DL, belt: 135/5, 225/3, 315/2, 365/1, 405/1, 455/1
Leg curls: 4x8
Ab crunch machine: 4x15

1/8/07 DE bench
Speed bench, comp. grip: 9 sets of 3 at 190lbs, plus mini band.
High end lockouts, 19" grip(doing some experimenting): 315/3, 405/3, 505/3, 545/3, 5 second hold after 3rd rep, each set.
Light band extensions: 4x15
Wide grip lat pulldown: 4x8
Diamond grip lat pulldown: 4x8
Inc. bench lat pulldowns: 4x8
Rear delt fly machine: 4x8
DB hammer curls: 3x10

1/9/07 Squat
No training. I think I ate something bad at lunch because I am hurting real bad right now if you can imagine. I am heading out of work early to get home and pop some Immodium and Pepto. Squatting will have to be either Wednesday or Thursday, depending on how I feel. Shit happens. (No pun intended).

1/10/07 Titan Centurion Suit, Week 2
Much better than last week:
Box squat with 3 sets of chain, just suit bottoms, no belt:
135/8, quarter squats
225/5, almost touching box
315/4, reached box
405/2, reached box
495/1, reached box
Put on belt:
550/5 plus 3 sets chain, reps 1-4 were 2-3 inches from touching box, last rep reached the box. With more work and some more weight, this will be no problem. I really like the suit. Check the vid:
http://www.youtube.com/watch?v=SXEhNkkUEPs
Buffalo bar close stance GM's: 325/3, 375/3, 415/3, 465/3, 515/3
http://www.youtube.com/watch?v=qPrGq5mDxC4
Speed pulls against minis, no belt: 260 for 8 sets of 2, 1:00 rest
Speed pulls, straight weight: 315 for 8 sets of 2

1/12/07 ME bench
Warm up:
Mini band + bar/8
Monster mini +bar/8
Light band + bar/5
Green band + bar/3
Green band + monster mini + bar/1
3 board plus green and monster mini band:
95/3 RAW
Rage X single ply:
135/3
185/1
225/1, a grinder at the top
4 inch lockouts, pinky on ring:
315/3
405/3
500/3
520/2
Multi gripper tricep extension, 5 front/5 reverse grip
4x10
Lat work:
Lat pulldown: 4x8
Behind neck pulldown: 4x8
Close grip pulldown: 4x8
Wide grip face pulls: 4x8

1/13/07 DL
Rack pull 2 inchs below knee:
No belt:
135/8
225/5
315/4
Belt:
405/3
495/2
585/1
635/1
705/1. Don't recall ever pulling this much from this position. I really like the below knee stuff because you basically have to lower back it up. No leg drive is used. Low back cooking.
RDL's, no belt, straps: 225/4, 315/3, 365/3, 405/3, 455/3, low back well done!
Ball crunches: 3x30
Elbow to opposite knee ball crunch: 3x15
Double 24kg. KB swings, close stance: 3x10, 1:00 rest
Single leg curls: 4x8

1/15/07 DE bench
Speed bench, comp. grip: 9 sets of 3 at 190lbs, plus mini band, keeping head down.
16" grip 4 inch lockouts: 315/3, 405/3, 505/1, 555/1, 605/1 with 10 second hold.
Band extensions: 4x10 with purple band and (2) monster minis choked at top of power rack.
Hammer strength low row: 4x8
Cambered bar lat pulldowns: 4x8
Machine close grip row: 4x8
Rear delt machine flyes: 4x10
DB hammer curls: 3x10

1/18/07 Squat
Box squat with 3 sets chain
No belt, suit bottoms:
135/8
225/5
315/4
405/2
495/1
Belt: 550/5 plus 3 sets chain, all reps reached the box. Video to come soon.
Straight bar GM's, close stance, belt: 315/3, 365/3, 405/3, 455/3, 515/3
Speed pulls against mini bands: 260lbs 8 sets of 2
Speed deads: 405 for 6 singles
Ball crunches: 3x30

1/18/07 Cardio
25 min. Precor EFX eliptical trainer. Working out some soreness from squatting and deadlifting last night.

1/19-1/20 ME bench and DL

Off. Healing up.

1/22/07 DE bench
Speed bench, comp. grip: 9 sets of 3 at 190 plus mini band
4" lockouts, index on smooth part of bar: 315/3, 405/3, 505/3, with 5 sec. hold
Multi-grip pushdown: 4x5front/5 reverse
Lat work:
Wide grip lat pulldown: 4x10
Reverse grip lat pulldown: 4x10
Diamond grip lat pulldown; 4x10
DB rear delt flyes: 4x12
DB hammer curls: 3x10
25 min. EFX eliptical.

1/24/07 Squat/DL
Box squat with 3 sets chain:
No belt, suit bottoms:
135/8
225/5
315/4
405/2
495/1
Belt, suit bottoms: 550/5. Felt heavy as fuck today for some reason. This is probably the only thing in practice that didn't "feel" good.
Buffalo bar GM's, close stance, belt: 320/3, 370/3, 410/3, 460/3, 550/3, easy 3 reps here. Could have gone to 600/3.
Speed pulls against mini bands: 8 sets of 2 at 260lbs.
Clean pulls from floor, no belt: 3x3 at 264lbs.
Ab crunch machine: 4x15

1/26/07 No training
Calling out of work and making Dr appt to address flu-type symptoms. I felt it coming on yesterday and now BAM!! I feel like shit. No training today, and most likely none tomorrow. Seems lately like a ton of things have been getting in the way of training. Damnit.

1/28/06 DE bench
Man, when the Dr. said the duiretic would make me tired, he was kidding!! This was a struggle.
Speed bench: 190lbs+mini-bandx3x9, competition grip.
4" lockouts, ring grip: 315/5, 405/5, 515/3, 575/3
Light+Monster Mini extensions: 4x10
Chest supported row: 4x6
Lat pulldown to belly: 4x8
Diamond grip lat pulldown, upper chest: 4x8
Rear delt fly machine: 4x8
DB hammer curls: 3x10

1/29/07 Squat/Speed DL
Box squat with 3 sets chain, NO BELT ON ALL SETS, suit bottoms:
135/8
225/5
315/4
405/2
515/5, man, a whole nuther world without a belt. Serious low back work.
SSB good mornings, no belt: 165/3, 255/3, 305/3, 325/3
Speed pulls against mini band: 260lbsx2x8, 1:00 rest in between sets
32kg. double arm swings: 3x10
GHR: 3xfailure
Ab crunch machine: 4x15

1/31/07 ME bench
Mid-point pin press: 135/8, 225/5, 315/3, 405/2, 505/1, 535/1, 500/3
4" lockouts, ring grip: 500/1, 550/1, 605/1, 655/1, 700/miss, 675/miss. Not getting too thrilled about this because by the time the bar got this heavy, it was bending pretty good, thus only making it like a 2" lockout. Still felt good to get that heavy weight in my hands. That's a tendon builder for ya.
Light band extensions: 4x20 not to failure.
Chest supported row+light band over bar: 4x6
Lat pulldown to belly: 4x8
Behind the neck pulldown: 4x8
Banded rear delt flyes: 3x15
Notes: Next week, eliminate heavy rack lockouts on DE bench and go with either a DB extension or pushdown. Definately having a negative effect on ME work. Tried for a few weeks with no positives. Keep rack lockouts on ME day.

2/2/07 DL
Rack pull from above the knee:
135/8
225/5
315/3
Belt:
405/3
495/3
585/1
610/1 (Dumbass me got distracted talking to Steve and Mark C and forgot to load the other 25 on the other side. Felt pretty weird. This should have been 635.)
675/1
725/1
Belt and straps:
805/1
RDL's, 3 sets chain on bar, no belt, straps: 135/5, 225/3, 315/3, 365/3
Ab crunch machine: 4x15
Standing cable abs: 4x12
GHR's: 3xfailure
32kg. double arm KB swings, close stance: Man!! Two KB's are the shitzit!!! Yeah!!!

2/5/07 DE bench
Speed bench: 190lbs+mini bandx3x9, comp. grip
Incline DB palms facing Tate presses: 6x6@50lbs :15 sec rest in between sets
V-bar pushdowns: 4x20
Chest supported row+light band: 5x6
Lat pulldown to chest: 4x8
Diamond grip lat pulldown: 4x8
DB rear delt flyes: 4x12
DB hammer curls: 3x10

2/7/07 Squat/DL
Box squat with suit bottoms, NO BELT:
135/8
225/5
315/4
405/2
520/5
Chain suspended GM's, buffalo bar, belt:
320/3
410/3
460/1
505/1
550/1, pretty solid. Definately had 600 in there. I haven't done these in forever.
Speed pulls against mini bands: 8 sets of 2 at 260lbs.
Sumo speed pulls, straight weight: 8 sets of 2 at 260lbs. Trying to get a look here.
Glute ham raise: 3xfailure
Ab crunch machine: 4x15
Trying some new things. Good practice.

2/9/07 ME bench
Pin press bar set at chest, flat back, no arch, ring grip: 135/5, 225/5, 315/3, 365/1, 405/1, 425/miss, 410/1
I still think this is probably one of the most brutal low end movements you can do for your bench. Actually, I didn't have a pin high enough, so the bar basically started about an inch indented into my chest, so I couldn't arch either, I did these flat backed. The pec strain and grinding effect of these is just retarded. I did do a 475/1 with the bar at the chest before, but it was a competition grip and had mad arch going on.
High end lockouts, ring grip: 500/3, 550/3, 525/3
Rope tricep pushdowns: 4x20
Hammer strength low row: 4x8
Behind the neck pulldown: 4x8
Front lat pulldown: 4x8

2/10/07 DL
Sumo dead from floor:
135/5
225 5
Add belt:
315/3
405/1

455/1
515/1 Very awkward feeling. My set up is similar to Sniffy's with not a whole lot of hip sink. I'm used to pulling with my quads so this is very new.
Conventional, belt, decided to take a weight today:
495/1
545/1
585/1
615/1. Solid rep. Doesn't feel as light as it should however, I am no where near contest ready, nor do I want to be. First time since December I pulled a heavy weight from the floor. Pretty solid and smooth rep considering I trained in the gay gym, and with very little psyching up. I'll take it for now.
Dimmel deads, no belt: 225lbsx15x3, man I forgot how much these suck!! Low back is obliterated!!
Single leg curl: 4x8
Crunches on floor: 3xfailure.
Called it good for today. -J

2/11/07 DE bench
Speed bench: 190lbs+mini bandx3x9, comp. grip
Light+monster mini band extensions: 4x15
Lat work:
Lat pulldown: 4x10
Reverse grip pulldown: 4x10
Machine row: 4x10
Rear delt machine fly: 4x10
DB hammer curls: 3x10
Took it easy today. Upper back still pretty ripped up from all the pulling yesterday. Squat tomorrow. This is an early week since I am leaving town Thursday night, so some workouts are back to back which really sucks.

2/12/07 No training

Called out of work today because I believe I caught the stomach flu that my wife and daughter had gotten from the school. I have eaten 2 saltine crackers since last night. Hopefully, squatting tomorrow morning.

2/13/07
Still out. Not sure if it's food poisoning or a virus, but can't leave the house. It's better than yesterday, but still not good. Looks like this will turn into a deload type week. Hopefully get in a lower body day before I leave Thursday.

2/14-2/16 No training

Looks like this week is a scratch. I'm starting to feel a little better. I am very dehydrated and am eating nothing but crackers. Can't lift heavy on that. No sense in putting in shitty workouts with potential injury to follow. Oh well, these things happen. Luckily, no meet in the immediate future to prepare for. Hopefully, next week I'll come back stronger. -J

2/14/07
Thank fuckin' Christ!!! I actually consumed a normal meal without getting sick!!!

2/15/07 ME bench
Floor press, straight weight, ring grip:
135/8
225/5
315/2
365/1
405x2x2
405/1
High end lockout work, ring grip:
405/3, 505/3, 555/2
Straight bar pushdowns: 4x20
Chest supported rows: 4x6
Lat pulldown to chest: 4x8
Diamond grip lat pulldown: 4x8
Not bad coming off the illness. Will do some light lower body stuff in a few minutes. Back later.

2/15/07 Lower body stuff
Get some blood pumping:
Power squat machine: worked up to 950/5, no belt
Leg curl: 4x8
Ball crunch: 3x30
Elbow to opposite ball crunch: 3x15

2/18/07 DE bench
Speed bench, comp grip: 190lbs. + mini bandx3x9
Multigripper pushdowns: 4x10
Band extensions: 4x15
Lat pulldown to belly: 4x8
Behind the neck pulldown: 4x8
Machine row: 4x8
Band pull aparts: 4x12
DB hammer curls: 3x10

2/20/07 Squat/DL
Box squat, 3 sets chain, NO BELT, suit bottoms:
135/8
225/5
315/4
405/2
530/5
SSB chain suspended GM's, belt:
165/3
255/3
305/1
345/1
395/1
435/1, not bad. Room for improvement. See if I can get this lift up to 500 in a month or two. It will be there.
Sumo speed pulls, old ass Inzer hardcore suit bottoms, belt: 455 for 8 singles
Single leg curls: 4x8
Ab crunch: 4x15
Standing abs: 3x12
Notes: It's amazing how cheap and retarded my old Inzer Hardcore squat suit feels now that I am using a real suit to squat in. For shits and giggles, I put the straps up on it, and no shit, just squatted below parallel with no weight on my back. Sad. Good news is, I basically squatted 777 with more in the tank in my last meet wearing a belt and knee wraps, because that suit didn't give shit to my lift. An easy 777 in a belt and knee wraps. I feel pretty good about that. My goal for mid-year is to hit 745-765 with knee wraps, belt, and straps up with chains on the bar.

This sumo thing is one practice away of being put to bed permanently. I just can't get the handle on it. I tried it with suit bottoms on for fun today, and it just doesn't feel right at all. I am just going on the Steve Pulcinella theory of "get your squat stronger, and your deadlift will get stronger". So far it holds true. Back in March 06, I pulled 628 to the same height I just missed 661 from. So the pull is getting stronger, no doubt. I need to do a better job at selecting attempts in the dead to showcase it. I firmly believe that for a guy like me to pull 700, my squat needs to be close to 850-880, based on how I'm built. -J

2/23/07 ME Bench 5AM
4 inch lockouts, Sutherland Bar, ring grip:
155/8
245/5
335/3
425/3
515/1
535/1
565/1
585/miss
575/miss, Dang!! Using this bar....very humbling!!! Definately a whole different feel. I definately felt it bad in my triceps!!
DB flat bench: 4x6 up to 160's. Haven't done these in forever. My best is 160x12 or 13, only got 6 today. : (
Fat bar pushdowns: 4x10
Wide grip chest supported row: 4x6
Wide grip lat pulldown: 4x10
Diamond grip lat pulldown: 4x10
Just concentrating on getting RAW strong right now. Will shirt up later on.

2/25/07 DL
Rack pull, center of knee cap, belt, no straps. SUTHERLAND BAR:
155/8
245/5
335/3
425/2
515/1
565/1
605/1
640/1
660/1, done. Man, this bar is a beast. It gives me a more realistic feel for a max dead at the top during rack pulls. I love it.
Concentric Zercher squats, belt:
135/3
225/3
245/3
265/3. I reset after each rep using a conventional deadlift stance on all reps, Ass was to the floor at the start of each rep. Brutal!!
Leg curls: 4x8
Ab crunch machine: 4x15
Standing abs: 3x12
Low back is finished!!

2/26/07 DE bench
Speed bench w/3 sets chains, comp grip: 190x3x9sets
Tricep V-bar pushdowns: 4x20, toasty!!
Lat pulldowns to belly: 4x8
Palms in lat pulldown to chest: 4x8
Gay machine chest supported row exercise: 4x8. Hey fuck off, this machine really hits the lats well.
Rear delt machine flyes: 4x10
DB hammer curls: 3x10

2/27/07 X-tra workout, 30 minutes.
Machine chest press: 3x20
Lat pulldown: 3x20
Rope tricep pushdowns: 3x20
DB front/side raise combo: 3x10 each way
Banded rear delt flyes: 3x10
This was just to get some blood in the upper body. By no means was this a hard workout. Just get a little warm and get out. Feel good though. I'm going to start doing more of these for recovery.

2/28/07 Squat/DL
Box squat, 3 sets chain, NO BELT:
135/8
225/5
315/4
405/2
535/5. Two more weeks to go with no belt. Low back work like you wouldn't believe.
Conv. stance GM's, 3 sets chain, straight bar, belt:
225/3
315/3
365/3
Speed pulls against mini bands, no belt: 8 sets of 2 at 260lbs, 1:00 rest between sets.
Single leg curl: 4x8
Ab crunch machine: 4x15
Standing abs: 3x12

3/2/07 ME bench
Raw 2 board, half thumb on smooth, monster mini on bar:
To chest:
bar+mmb/10
95+mmb/5
135+mmb/3
185+mmb/1
225+mmb/1
2 board:
275+mmb/1
295+mmb/1
315+mmb/1
335+mmb/1
355+mmb/1
Biceps were killing me today but dumb-ass me left the Advil at home.
Did not do high end lockouts after because of the pain.
Multigripper pushdowns: 4x5front+5reverse
Chest supported row: 4x6
Lat pulldown to belly: 4x8
Behind the neck pulldown: 4x8
Straight bar face pulls: 4x8

3/3/07 DL
Rack pulls, 2 inches below center of knee cap, belt, no straps:
bar+monster mini band/10

135+monster mini/5
225+mmb/3
315+mmb/3
Add 3 sets of chain(roughly 60lbs total at lockout:
405/2+mmb+chains
455/1+mmb+chains
515/1+mmb+chains
535/1+mmb+chains
I couldn't tell you how much all that shit is. If I had to guess, I'd said the monster minis gave 120-150 at the top, plus 60lbs of chain at the top. So I suppose my last GRINDING single at 535 was 745 at the top. I really couldn't tell you, I'm just guessing. I did this for a reason. Anybody who knows me knows my lockout in the dead is for shit. Since I can use pretty heavy weights at and above the knee, I can't use as much free weight below the knee for obvious leverage reasons. I don't want to give up my overload at the top, so I added as much shit as I could to get that heavy overload, while still being in the mid 6's below the knee. Best of both worlds. I'll tell you one thing, these are fucking BRUTAL!!!
RDLs off a 4 inch step, no belt, straps
225/3
275/3
315/3
365/3, easy reps here, just stretching out the hams and low back.
Barbell shrugs: 3x10
Single leg curls: 4x8
Ball crunches: 3x30
Elbow to opposite knee crunches: 3x15

3/5/07 DE bench
Speed bench, 3 sets of chain on bar, comp. grip: 190lbsx3x9
Raw bench, comp grip(just to get some raw work in, nothing major here):
225/5
275/2
315/2
365/1
405/1 easy rep
E-Z bar pushdowns, wide grip: 4x20
Hammer strength chest supported row: 5x6
Wide grip lat pulldown to chest: 4x10
Diamond grip lat pulldown: 4x10
DB rear delt flyes: 4x10
DB hammer curls 4 girlz: 3x10

3/6/07 Squat/DL
Box squat, 3 sets chain, suit bottoms, NO BELT:
135/6
225/5
315/4
405/2
540/5, last rep was a muthafuckin' grinder!! Maybe 5-10 more lbs, then the belt goes on. 1 more week.

Chain suspended GM's, buffalo bar, belt:
230/3
320/3
410/3
500/3
Speed pulls against mini bands: 8 sets x 2 reps at 260lbs, 1:00 rest between sets
Leg curls: 4x8
Ab crunch machine: 4x15
Standing abs: 3x12

3/8/07 ME bench
Fighting through bicep pain once again.
Close grip bench, half thumb away from smooth, paused at chest:
bar+monster mini band x 10
95lbs+mmb/5
135lbs+mmb/3
185lbs+mmb/3
225lbs+mmb/1
275lbs+mmb/1
315lb+mmb/1 grinding rep.
4 inch lockouts, ring grip
315/5
405/5
495/3
585/2, 10 sec hold after second rep
Monster mini band extensions: 4x15
Chest supported row: 4x6 with 2 monster mini bands and bar weight
Lat pulldown to chest: 4x8
Diamond grip lat pulldown: 4x8

3/10/07 My Gay DL Day!
Gotta practice better than this:
Reverse band deadlift(blue band), belt:
315/3
405/3
495/2
585/1
635/1
705/miss WTF????
RDL's, belt, straps:
315/3 no belt
365/3 no belt
405/2 belt
505/1 belt

555/1 belt
605/1 belt, fairly easy rep.
24kg KB snatches: 3x5L+5R
Ball crunches: 3x30
Crunches on floor: 3x30
Man, I question my heterosexuality with this practice. Strength just wasn't there and I feel very gay right now. I even used my gay belt to do my gay RDL's because my gay low back is very much fried. Gotta get better than this if I want to do well in St. Louis.
Living on a rainbow,
Fiss

3/12/07 DE bench
Speed bench, comp grip: 9x3 at 190lbs+mini band
Multigripper pushdowns: 4x5Front+5reverse
Lat pulldown to belly: 4x8
Behind neck pulldown: 4x8
Diamond grip pulldowns: 4x8
Rear delt fly machine: 4x10
DB hammer curls: 3x10
Didn't get too crazy with assistance work today. Saving up for Thursdays test session in the Titan Katana down at Niko's.

3/13/07 Off Day
This week is going to be a lower body deload week. I plan to test on Thursday in a new Titan shirt, so I'm giving my shoulders and biceps a break from heavy squatting. My lower back is pretty tore up from all the squatting without a belt. So it's a pretty good time to get some rest. After this week, it will be 17 more weeks until St. Louis. Thursday will be my last training day, ME bench, of the week. Depending on how it goes, if all goes well, I may give the shirt a test run at PA states next weekend. Bench only. Everything has to go right on Thursday however.

3/15/07 Research and Development: Titan Katana Shirt
This shirt is very good. Very good in the groove as well. Felt very comfortable in it and was able to keep my head on the bench during the whole lift.
Raw warm up:
135/8
185/5
225/3
275/1
315/1
315/1
Katana shirt:
405/mile high
3 board: 505/1 smokeshow
2 board: 600/1, a little tough in the center, had a hard time getting my tris to activate. Didn't feel locked out before Niko took the bar.
1 board: 600/1, big PR here. Felt good throughout. Just need to work on my lockout strength.
Very good shirt. Definately my Nationals shirt. I have to figure out what the lightest weight to touch the chest will be, most likely in the 560-575 range. We only pulled the shirt collar down a little bit for the 1 board. It was not fully down. I am a 600lb. bencher right now, no doubt about it. Most likely 601 will be my second attempt at Nationals. Video to come soon.

3/18/07 DE bench
Speed bench: 9x3 at 190lbs, plus mini band, comp grip
DB floor press: 4x8 up to 110's.
Light band extensions: 4x20
Chest supported row+light band: 4x6
Lat pulldown to belly: 4x10
Diamond grip lat pulldown: 4x10
Rear delt fly machine: 4x10
DB hammer curls: 3x10

3/19/07 Squat/DL
Box squat, 3 sets chain, suit bottoms, belt:
135/8
225/5
315/4
405/3
545/5
Tried warming up with the belt on and that was a mistake.
Buffalo bar GM's:
320/3
410/3
500/3
Ab crunch machine: 4x15
Standing abs: 4x15
Speed pulls against mini bands: 8 sets of 2 at 260lbs.
32kg. KB double arm swing: 3x10
Leg curls: 4x8
I should have just warmed up with no belt as usual, because none of the warm up reps reached the box at all, then when I got to my top set, they reached, but all the reps were fuckin' ugly and heavy as fuck. The first rep was almost a disaster because my timing was all off and basically just pause-squatted it up. The last 4 were ok, although they felt like shit. Naturally, the weight felt heavy due to no squatting last week, so I expect this to be better next week. After all, it's week 1 of 16. I would worry if it did not feel heavy, because then I would have started out this cycle with very gay weight. Not good. -J

3/21/07 ME bench
Mid-point lockouts, comp grip:
135/8
225/5
315/3
405/2
505/1, ugly ass rep.
520/2. Ehhhhh........
High end lockout work, pinky on ring:
315/3
405/3
505/2
605/1
660/1, 10 sec hold after rep.
Hammer strength chest press(yeah, I'm gay, but so's your mom): 4x10
Hammer strength chest supported low row: 4x6
Lat pulldown to chest: 4x8
Close grip lat pulldown: 4x8
Rear delt band flyes: 4x15
Trying to find a happy medium between shirt training and raw training. Not an easy thing. I need to get it through my head that rack lockouts and rack pulls don't mean shit to comp lifts, only strengthening exercises. I still take it personally when I don't get strong in them every single session. -J

3/22/07 DL
Rack pull from center of knee cap, SUTHERLAND BAR:
No belt:
155/8
245/5
Belt:
335/3
425/2
515/2
605/1
655/1
700/1 Solid rep. Another 15-20 in the tank.
RDL's:
No belt, straps:
225/3
315/3
Belt, straps:
405/2
500/2
600/3. Solid reps here too. Did not bang weight on the floor. Brought to within an inch or two of touching floor. Full stretch. I may start doing these off a 100lb plate. My goal is 6-8 reps with this weight, or 675-700 for a single.
Ab crunch machine: 4x15
Standing abs: 4x15
24kg one arm swings: 3x5L+5R
Glute ham raises: 3x5+10 sec. hold after 5th rep.
Good work week. Squat has to get squared away, pretty weak there right now. It will come around. -J

3/23/07 X-tra workout
Lat pulldown: 4x10
Machine chest press: 4x10
Tricep pushdown: 4x10
Rear delt flye machine: 4x10
Shitloads of band and strap stretching for lower back, quads, hamstrings, shoulders and pecs. Very light weights.

3/26/07 DE bench
Speed bench, comp grip: 9 sets of 3 at 190lbs+3 sets chain
V-bar pushdowns+light band looped from top of pulley: 4x10 up to 150lbs.
Chest supported row: 5x6
Palms facing lat pulldown: 4x10
Close grip lat pulldown: 4x10
Rear delt flye machine: 4x10
DB hammer curls: 3x10

3/27/07 Squat/Speed DL
Low box squat, 3 sets chain, suit bottoms:
135/8
225/5
315/4
405/2
495/1
Add belt:
545/5. Much better than last week. A little bit lower box as well.
Speed pulls: 315+2 sets chain/6 singles
Crunches: 3x25
Standing abs: 4x15
Single leg curl: 4x8
Short and sweet today. No GM work today, I'm going heavy in the RDL again this week, see how the machine reacts. -J

3/29/07 ME bench
Close grip(half thumb on smooth) bench, monster mini band on bar:
bar/10
bar/10
135/3
185/3
225/1
275/1
315/3*
High end lockouts, pinky on ring:
405/5
505/3
555/1
625/2
Lat pulldown to belly: 4x8
Behind neck pulldown: 4x8
Machine row: 4x8
Banded rear delt flyes: 3x20

3/30/07 DL

Warm up: 135/8, 225/5, 315/4, 405/2, 495/2

90 second time limit: 605 for 8 reps. By the sixth rep, my lungs were about to burst. I think I coulda got 9 or 10 if I rushed it. Don't wanna get hurt by rushing.

RDL's, belt, no straps:

315/3, 405/2, 495/1, 585/1, no more steam after those rack pulls. Could have probably hit 650, but burnt.

24kg KB single arm swings: 3x5R+5L

Crunches: 4x30

Single leg curl: 4x8

Man, this was a brutal one. I could feel my erectors and hams ready to rip off the bone during those timed rack pulls. Definately harder than going up to 800-830 for a single. My goal is to create steel cables for low back erectors. Good 2nd week!! -J

3/31/07 X-tra workout
Absolutely, positively no heavy weights used here at all. I did this just to burn an hour at work because I'm bored as fuck, I have to be here til 6, and I have not a God damn thing to do.
Close grip lat pulldown: 3x10
Cable flyes: 3x10, yes, very gay indeed.
V-bar pushdowns: 3x10
Rear delt fly machine: 3x10
Spent a half hour picking up all the fuckin' weights and dumbbells that inconsiderate cunts leave laying on the floor and on the bars. I swear, no fuckin' gym ettiquette whatsoever.
Foam roller work:
Quad rolls
IT band rolls
Adductor rolls
Spinal erector rolls

Lat rolls
Glute bridges: 2x10
Spoke with manager for a half hour about inconsiderate people. Listened to tunes on Ipod, to include Pantera, Metallica, and Godsmack. Now typing this. Woo hoo!! 30 minutes to go!! Then I'm off to the mall with the family to blow money and cram my face with some sort of food court grubb. Then I will sit on my lazy ass all day tomorrow. Yeah, fuck it!

4/2/07 DE bench
Speed bench: 9 sets of 3 at 190 plus 3 sets chain
DB palms forward Tate presses with light band around back: 4x10
V-Bar tricep pushdowns: 4x15
Lat pulldown to belly: 4x8
Close grip lat pulldown to chest: 4x8
Machine chest supported row: 4x8
Rear delt fly machine: 4x8
DB hammer curls; 3x8

4/3/07 Squat/DE dead
Box squat, 3 sets chain, no belt:
135/8
225/5
315/4
405/2
495/1
Belt:
540/5, easy reps.
Chain suspended GM's, buffalo bar, belt
230/3
320/2
410/2
500/2
590/1
Speed pulls against mini bands: 8x2 at 260lbs.
Ab crunch machine: 4x15
Standing abs: 4x12
Single leg curl: 4x8

4/6/07 ME bench
Floor press, pinky on ring, mini band on bar:
bar/8
135/5
185/3
225/1
275/1
315/1
365/1
410/miss at lockout, fuck!!!
410/no chance
Tried to beat my best of 405, wasn't my day.
High end lockouts, half thumb on smooth:
315/3
405/3
505/3
555/2, elbow and shoulders done.
Chest supported row: 5x6
Wide grip lat pulldown: 4x8
My wife and kid made a surprise visit to the gym, so cut the lat work a tad short and rolled out of there. I'll put in some extra work tomorrow.
I am oozing with Liftism,
Fiss

4/7/07 Off
Right side of low back was in knots this morning. Not the best thing for rack work, so just chilling over the Easter weekend. Will do some stretching and get after it next week. Happy Easter to all!

4/7/07 Nah, fuck it. DL day...
Rack pulls below knee, center of shin, belt:
bar/8
135/8
225/5
315/3
405/3
495/2
585/1
635/1. Solid rep. Didn't psyche up or anything. Probably could have went 675-85. Save it for later.
RDL's, belt, straps
315/3
405/3
505/1, spent!
Ball crunches: 3x30
Standing abs: 3x15
Leg curls: 4x8
Decided not to fag out and got my lower back loosened up in the shower. Can't miss any Nationals training. Sniff's up in Oxford getting ready, so I need to as well. Week 3 down.

4/9/07 DE bench
Speed bench: 9x3 at 190 plus 3 sets chain

V-bar pushdowns: 4x15
Hammer strength chest supported row: 5x6
Lat pulldowns to chest: 4x8
Close grip pulldowns to chest: 4x8
Rear delt fly machine: 4x8
DB hammer curls: 3x10

4/11/07 Squat
Box squat, 3 sets chain:
No belt:
135/8
225/5
315/4
405/2
495/1
Belt:
Steve P's words of wisdom for my work set:
"Man, last time I spotted, Bacher was under the bar." Not cool.
565/5. I need to get more in tuned with the first rep of the set. It's very ugly because I'm fighting the suit and belt to reach the box. 2-5 are fine. Some more weight should do the trick in a few weeks.
SSB chain suspended GM's, belt:
255/3
305/3
345/1
395/1
435/1
485/1. Fuckin' grinder. This bar is a whole nuther world.
Speed DL's: None. I know this is a totally gay excuse but I couldn't turn my supine hand for my grip because my forearm skin is so tight from my new tattoo. I don't want the scab to break and fuck it all up. And no, I can't just switch my supine hand, that is fuckin' awkward. I'm too much of a fag to try the hook grip, and I'll be damned if I'm using straps for deadlifting. It should be good by Saturday to do some heavy pulls.
Crunches on floor: 3x30
Ab crunch machine: 4x15
Leg curls: 3x20, ouch!!

4/13/07 ME bench
Pin presses, comp grip, bar 4 inches from chest:
135/8
225/5
315/3
405/1
455/1
500/1

This bar used to be at mid-point at this setting in the rack, and it has progressively gotten closer to the chest. I have added inches to my chest and back, so it has become more of a pec exercise then a tricep exercise. I have been getting worse at these while my high end work is going through the roof. Not too worried about it. Leverage in this movement has changed.
High end lockouts, pinky on ring:
315/5
405/4
505/3
555/3
585/5, triceps done!
Behind the neck pulldown: 4x8
Machine chest supported row: 4x8
Cambered bar pulldowns: 4x8
Straight bar face pulls: 4x8

4/14/07 DL
Reverse band(blue) deads, belt, no straps:
225/5
315/4
405/3
495/2
585/1
635/1
705/1*PR Pretty solid rep, had another 15-20 in there. Last time I tried this weight I stalled bad at the knees. Yahoo!
RDL's, belt, straps:
315/3
365/3
405/3
515/3
Ball crunches: 3x30
Crunches on floor: 3x25
Called it good. Nice way to end the week with a solid PR. Week 4 down.

4/16/07 DE bench
Speed bench, comp grip: 9x3 at 190lbs plus mini band.
Rope tricep pushdowns: 4x12, elbows killing me, forgot my Advil. Dumb fuck.
Chest supported row: 5x6
Cambered bar pulldowns: 4x10
Diamond grip pulldowns: 4x10
Rear delt fly machine: 4x8
DB hammer curls: 3x10
-Fiss

4/17/07 Squat/Speed DL
Box squat, 3 sets chain:
No belt:
135/8
225/5
315/4
405/2
495/1
Belt:
565/5. Much better reps. Solid.
Straight bar GM's, belt:
315/3
365/3
405/3
515/3 easy work.
Ab crunch machine: 4x15
Standing abs: 4x15
Speed pulls against mini bands: 260lbs for 8 sets of 2

4/19/07 ME bench
Floor press, pinky on ring, 3 sets chain on bar:
135/3
185/1
225/1
275/1
315/1
360/1 PR!!!
370/1 PR!!!
Man, about time!!! I've been stuck at 355lbs for thousands of days it seems like.
High end lockouts, pinky on ring:
315/5
405/3
505/3
555/3
605/3
Lat work:
Wide grip pulldown to chest: 4x8
Close grip pulldown to chest: 4x8
Behind neck pulldown: 4x8
Yeah, I like pulldowns!!
Banded rear delt flyes: 4x15

4/20/07 DL, sort of...
RDL, belt, no straps:
No belt:

135/8
225/5
Belt:
315/4
405/3
515/1
605/1
655/1. Solid rep. Did not pysch up much for this lift. Probably had 675 in there.
15 minutes: Hacking up phlegm, mucus, and God knows what else this cold is bringing.
Ball crunches: 3x30
Side 2 side crunch on floor: 3x30 seconds. Also called "squigglies" or "worms" if anyone is wondering. I learned them in college. Don't ask. Ok, can't breath real good now. Going home. I didn't fag out of DL day though!!!

4/23/07 DE bench
Speed bench, comp grip, paused reps: 9x3 at 190lbs plus mini band
Add 3 sets chain:
190lbs 4 sets of 3 +chains+mini band
230lbs/1 +chains+mini band
280lbs/1 +chains+mini band. Good rep. Just wanted to work up to a moderately heavy single RAW.
No extensions or pushdowns today.
Lat pulldown to chest: 4x8
Hammer strength one arm rows: 4x8
Reverse grip pulldown to chest: 4x8
Rear delt fly machine: 4x8

4/24/07 SQ/Speed DL
Low box squat, 3 sets chain, belt, suit bottoms:
No belt:
135/6
225/5
315/4
405/2
495/1
Belt:
565/5
SSB bar GM's, conv. stance, belt:
255/3
305/3
345/3
395/3, man this hurts the fuck out of the neck.
Ab crunch machine: 4x15
Standing abs: 4x15
Speed DL work:
6 sets of 2 at 260bs. plus mini band.
Straight weight:
315/2
405/2
495/2
Half of the raw work in the squat is done, still got another 6 weeks. 565 is not moving as fast as I'd like it. I may have started a little heavy on this cycle. Adjustments to be made next week. In the hole, I feel tighter both getting in and out(no gay comments please, you know what I mean fuckers!) but still got that loosey feeling. Gotta work on spreading the knees better and getting some stronger hip flexors. -Fiss

4/27/07 Off
Giving my shoulders and elbows an extra day off. Pretty beat up from squatting and Monday benching. I may do a double session tomorrow with benching and deadlifting if I'm feeling ok. But deadlifting is tomorrow for sure.

4/28/07 ME bench A.M. session
Raw bench, comp grip(tribute to Ano and Jani. I haven't benched RAW to the chest in over a year, time to build it back up some):
bar+3 sets chain/10
135+3 sets chain/3
185+3 sets chain/3
225+3 sets chain/3
275+3 sets chain/3
315+3 sets chain/3
365+3 sets chain/2
375+3 sets chain/1
385+3 sets chain/1 Not bad. I shouldn't have done 2 with 365. Could have hit 400 today. Maybe next time. Video to come later.
High end lockouts, pinky on ring:
315/5
405/5
505/3
585/3
Lat pulldown to chest: 4x8
Close grip pulldown to chest: 4x8
Machine chest supported row: 4x8
Rear delt fly machine: 3x15
Back in a little while for DL. -Fiss

4/28/07 DL, P.M. session
Rack pull above knee, belt, no straps:
135+monster mini band/8
225+monster mini band/5
315+monster mini band/3
405+monster mini band/2
495+monster mini band/2
585+monster mini band/1
635+monster mini band/1 Solid rep, video to come later.
DL from floor, belt
225 plus 2 sets chain/3
315 plus 2 sets chain/2
405 plus 2 sets chain/2
500 plus 2 sets chain/1, working singles from the floor. Video of this later.
Good for today, dog tired. Up since 5am, double session because of work and home conflict. Sometimes you just gotta do what you gotta do. I'll do some abs and ham work tomorrow. -Fiss

4/29/07 X-tra
Leg curl: 4x10
Ball crunches: 6x30

4/30/07 DE bench
Ballistic speed bench, close/med/ring grips: 9x3 at 190 plus 3 sets chain
Light band extensions: 4x15
Light band chest supported rows: 4x6
Weight assisted chins: 4x6, yeah I suck big at these.
Behind neck lat pulldown: 4x8
Rear delt fly machine: 4x8
DB hammer curls: 3x8

5/3/07 Speed squat/DL

Speed box squat, suit bottoms, no belt:

8x2 reps at 315 plus 3 sets chain, just getting some weight off my back this week. Here's a few sets:

Chain pulls(2 sets):

225/3

315/2

405/2

510/1, little slow today.

Reverse hypers, very light: 3x15

Standing abs, heavy: 3x10

That's all for this week. I am not a huge fan of "deload" weeks because I just feel all gay and small, but I definately felt I could use this week after 6 weeks of extreme training. Two days this week and that's all. Next week, we're back to ass-kicking weights. In 3 weeks, gotta set a PR in the box squat for reps. In another couple weeks I'll be benching at Nikos meet up in Shrewsbury where I hope to crack 600 on May 26th, so I had better get some shirt time in, since I have done NONE so far. Whatever, fuck it, it's just for fun.

I'm going to be making some adjustments to the squat routine in the next 9 weeks. I will gradually introduce more gear rather than throw it all on at once like I used to do. I think this won't be so much of a shock to my CNS when I go heavy. In another month I'll start using wraps, then strapping up.

Benching is for dudes with small weak ass legs,

Fiss

5/6/07 DE bench
Speed bench, comp grip: 9x3 at 190 plus 3 sets chain
RAW 2 board, pinky on ring:
225+3 set chain/3
275+3 set chain/3
315+3 set chain/3, easy stuff here.
Rope tricep pushdown: 4x15
Chest supported row, close grip: 5x6
Palms facing lat pulldown: 4x10
Reverse grip pulldown: 4x10
Rear delt fly machine: 2x8, 2x6 heavy
DB hammer curls: 3x8 heavy
Elmo and Barney must die,
Fiss

5/7/07 X-tra, light work.
Close grip lat pulldown: 4x10
Cable flyes: 4x10
Straight bar face pulls: 4x10
Straight bar pushdowns: 4x10

Stretch.

5/8/07 Squat/DL
Box squat, 3 sets chain, suit bottoms:
No belt:
135/8
225/5
315/4
405/2
495/1
Belt:
565/5 Vid later.
Chain suspended GM's, buffalo bar, belt:
320/3
410/3
500/2
590/1, I know I'm better than this. Vid later.
Weighted crunches: 4x8 heavy
Standing abs: 4x8
DL from floor, belt:
315/3
405/2
495/1
555/1
610/1, easy rep. Video later.
Glute ham raise: 3xfailure
I have not alot of reasons to use this new video camera so I figured to just start taping shit. Good learning tool.

5/10/07 ME bench
This was a shitty day:
Bench:
Raw:
135/8
225/3
275/1
315/1
315/1
Katana Shirt:
405/3 miles high
3 board: 505/3
2 board: 565/1, bad rep. I almost didn't get this. My head was up my ass tonight. I didn't psych up or anything for this, but it just didn't feel good tonight. Gotta get this squared away.
Close grip lockouts, sutherland bar:
335/3
425/3
475/3
V-bar pushdowns: 4x10
Hammer strength low row: 4x6
Lat pulldown to chest: 4x8
Cambered bar lat pulldown: 4x8
Horseshit practice. I was bound to have one sooner or later. Just wasn't feeling up to it today. Fuck it.

5/12/07 DL
Rack pulls 4 inches from floor, Sutherland Bar, belt:
155/8
245/5
335/3
425/2
515/2
605/1
655/1
Chain pulls, 2 sets:
315/3
405/2
520/1
Standing cable abs: 4x10
Standing green band abs: 4x10
Leg curls: 2x8, 2x5 heavy.
Good shit today. Way to end out the week and come back after that shitty bench day.

5/14/07 DE bench
Speed bench, comp grip: 9x3 at 190 plus 3 set chain
A-presses, inverted close grip:
225/5
275/5
315/5
365/5
Light band extensions: 4x15, punch at top.
Machine chest supported row: 4x8
Medium grip lat pulldown to chest: 4x8
Behind the neck pulldown: 4x8
Rear delt fly machine: 4x8

5/15/07 Squat
Box squat, 3 sets chain, suit bottoms:
No belt:
bar/8
135/8
225/5
315/4
405/2
495/1
Belt:
575/5. Much better reps. Very strong and fast. Felt easy. Vid later.
Conventional stance GM, 3 sets chain, belt:
315/3
365/3
405/3
455/3. Easy weight.
Ab crunch machine: 4x10
Green band standing abs: 4x15
Leg curl: 4x8 heavy
Good day. Laid off the speed pulls to save up my low back. Will probably hit them later

this week on pull day. Everything felt very strong and easy today. -J

5/16/07 Cardio
Precor EFX eliptical: 25 minutes
Stretch.

5/17/07 BP/DL Openers
Man, this sucked:
Bench:
Raw:
135/8
185/3
225/3
275/2
315/2
Katana shirt:
3 board: 405/3
2 board: 505/1
1 board: 540/1
To chest:
550/stapled to bench
550/no better
I will go out on a limb here and be humble enough to say that I believe this shirt is just plain too aggressive for my current strength levels. I just can't touch in good form. It is what it is. I can be honest about this, since I know my own strength, and I just don't feel confident enough to use a shirt this tough until I get stronger. My plan is to compete in the Rage X for next Saturday's meet. I just can't do anything with the Katana right now. This Monday I'll take a test drive just to make sure I remember the Rage X shirt, then see what goes down on Saturday. If I can get a 5lb PR, I'll be happy.
DL from floor:
135/5
225/3
315/3
405/2
495/1
600/1
Ok that's it for this week. Next Saturday is nothing more than a glorified max effort session for both bench and deadlift, just to have some fun. I'm glad I learned not to fuck with this shirt right now. -J

5/21/07 Shirt Opener Rage X

Raw:
135/8
185/3
225/3
275/1
315/1

Shirt 3 board: 405/2
Shirt 2 board: 495/1
Touch: 520/1. Smokeshow. Rage X feels very comfortable and very strong. 523 will be the opener.