Thursday and Friday

Dec 30

Bench
135 x5
165 x3
185 x2
Old shirt on
225 x2 off 1 board
245 x2 x 2 sets
250 x2
240 x2
250 x2
255 x2

The sets seemed to get better the more I did.  I think it helps when the shirt tears the holes in your skin, then it works better.

Squat
135 x4
225 x4
265 x4
255 x4 x 2 sets

Squats felt good this morning, as in no pain, but they definately felt tougher than they should have.  And I just noticed that I was benching the same weight I was squatting...Oh no, I am turning into a Cpt Upper body!!!

JM press
75 x7
95 x7
105 x7 x 2 sets

Bent over rows 95lbs x10 x 3 sets, Face Pulls 3 x10, Ext rotations 3 x10

Dec 29

Deadlift
135 x8
225 x3
275 x2
315 x2 suit on
345 x2
355 x2
340 x2 x 2 sets
345 x2

Bench w pause
135 x5
175 x2
185 x2
195 x2
185 x2 x 2 sets
190 x2

After my bench I decided to test out my new Christmas Slingshot!




SSb squat
95 x6
135 x5
205 x5
215 x5
205 x5 x 2 sets

Holiday training.

Holy Shite.  It feels like forever since I posted anything.

Dec 27th

Squats
135 x5
225 x3
275 x1
315 x 2 straps down, no depth
365 x2 straps up, still no depth
395 x2 wraps on, good set
400 x2 wraps on, good set
380 x2 x 2 sets

We were filming the sets, trying to determine how to get my ass deeper.  This will be an on-going battle, but if anyone has any suggestions, by all means share them.

Bench to 90mm
135 x4
185 x4
205 x4
195 x4 x 3 sets
200 x4

Military
75 x7
95 x7
100 x7
95 x7

Weighted sit ups 20lbs behind head x 10 x 2 sets
DB Rows 70lbs x 10/arm x 3 sets

Blew out the face again.  Awesome.
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Dec 24th Christmas Eve Invitational

Conventional DL
135 x8
225 x3
275 x3
305 x3
315 x3
335 x3
325 x3

Half board press
135 x6
165 x4
195 x4
205 x4
195 x4
200 x4

Snatch grip SLDL
135 x6
185 x6 with straps
195 x6 with straps
185 x6 with straps

Here is some video footage of what went on here on Christmass Eve.





Dec 23rd

Bench
135 x6
165 x3
185 x1
Old shirt on
245 x3
245 x3
235 x3
235 x3

Squat w average bands
95 x4
135 x4
165 x4
175 x4
185 x4
195 x4
185 x4

J.M. press
65 x6
85 x6
95 x6
105 x6 x 2 sets

My elbows did not like these one bit.
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Thursday training

Dynamic warm up + frog stretch+ calf stretch+ couch stretch + lots of cossacks to make getting into the sumo position a little easier

Sumo DL's
135 x8
225 x3
275 x2
Suit on
315 x3
345 x3
335 x3

Dead lifts felt pretty solid.

Bench w compeition pause
135 x5
175 x3
185 x3
180 x3 x 2 sets

SSB squats
95 x5
135 x5
185 x5
205 x5
195 x5

Ab wheel 2 x10 & Seated rows 100lbs 2 x10

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Mixing it up

Squats w suit & wraps
135 x5
225 x3
275 x1
315 x3 w suit bottoms, not full depth
365 x3 straps up, closer to depth
385 x3 w wraps
395 x3 w wraps
375 x3 w wraps

Here is the vid of my top set:



This was totally new to me for many reasons...
1.  I have not really taken more than 1 rep at a time with wraps on before. 
2.  I have never taken that many sets of triples in the equipment. 
3.  I was using a lower bar position.

Overall, I am very happy with how it went.  With the suit on, it is even tougher to find the right bar position and my first heavy set felt like the bar was all over the place on my back.  By the last set everything felt awesome, with the exception of my legs which were getting torn apart by my suit.
We filmed from the right side, which is the side that seems to not want to sink as deep probably due to the TFL/goddamn knee pain on that side.  I think basically I have just been compensating for so long that my body has learned to squat that way despite my knee pain decreasing.  Working on fixing that hopefully.

2 board + 90mm press
135 x5
225 x4
245 x4
250 x3
235 x3

These felt tougher today...probably due to the squatting before hand.

Military Press
65 x6
85 x6
95 x6
105 x6
95 x6

My lordosis does not help me when military pressing.

Changed, flew over to the chiro for some scheduled maintenance, then off to work.
...


PM:  Lying side ext. rotations 3 x10, Peterson Step ups 2 x 15/leg, Single leg RDLs 2 x10/leg (These make me feel like a moron)

Pull down abs 80lbs x 10 x 2 sets     s.s    DB rows 70lbs x 10/arm x 2 sets

Finished with 15 mins on bike and had a great time showing the evening gym dudes all of the blown blood vessels in my face, neck, ears and eyes.  
All in the name of sport I say.

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Saturday at the Epicentre!

Dynamic warm up and band stretching.  I needed an extended warm up after wandering around aimlessly for about 15-20 mins in the cold because Google frigged up my walking directions from the Metro station.  Apparently Google expects me to cross through buildings when walking to my destination.

Squats
135 x4
225 x4
255 x4
265 x4
275 x4
265 x4 x 2 sets

My low back really blew up while squatting.  Lots of stretching in between.
I took a good long break before deadlifting as well.  I can't wait until my back is fixed...or at lease more funtional.

Conventional Deadlifts
135 x4
225 x4
275 x4
295 x4
This is where I realized that I was supposed to be doing triples...
305 x3 x 3 sets

Snatch grip SLDL
135 x6 x 4 sets

This exercise would have gone much better if I would have planned ahead and brought straps (which I have never, ever used before).  Weight was light because grip wouldn't hold.  I know for next time.
This was the 3rd training day in a row, and I felt it.

Good session overall, and I really appreciate Kacey letting me steal a rack/platform for a couple of hours.  Much better than training at a commercial gym that is for sure!
If you are ever in Montreal, check it out:

http://www.epicentretraining.com/Epicentre_Training/Welcome.html

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Lower day

Dynamic warm up + couch stretch, frog and calf stretching.  Also lots of shoulder and chest stretching.

Sumo DL
135 x4
225 x4
275 x4
305 x4
315 x4
295 x4
305 x4

Squat + average bands
95 x3
135 x3
165 x3
160 x3
165 x3

DB lunges
65 x5/leg
80 x 5/leg
80 x 5/leg
80 x5/leg
75 x 5/leg

My chest was mangled from Tuesday.  I told Paul that my pecs were sore, and he said "that's weird, because you don't have any."  Well, apparently I do, because I think I used them on Tuesday.

DL's felt ok.  The back was a bit better than the last couple of weeks.  Squats felt good as well, limited knee pain.  Business management is paying off folks!

We will be in Montreal this weekend, so I will be training at gym owned by a fellow powerlifter.  Looking forward to a training session away for a change...And getting some shopping done too of course!!

Bench, bench, and more bench.

Dynamic w/up + shoulder band traction+couch stretch x 2 mins/side+band hip stretching and armpit rolling

Bench + 90mm
135 x4
175 x4
195 x4
215 x4
225 x3
205 x4 x2 sets
210 x4
215 x4

Bench
135 x4
175 x4
185 x4
195 x3
185 x4

DB bench
40 x6
60 x6
65 x6
60 x6

I am turning into a DB bench pig!!

Landmines 15lbs x10/side x 2 sets
Face Pulls 3 x 15
Lying ext. rotations 3 x10


PM:  BB complex w 95lbs:  Bent over rows x8, Push Press x6, Cleans x8, Ab roller x10 x 3 rounds
15 mins on bike

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Made it to the chiro office finally and got some ART work done on my low back plus an adjustment.  He assumed it was the increase in deadlifting that is aggravating my back...he then asked me if I have to squat and deadlift in the same session...I said yes...he said ok, see you again next week...Such is life!

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Friday & Sunday training

Sunday

Dynamic w/up with adductor & couch stretching

Sumo DL
135 x5
225 x4
275 x4
295 x4
305 x4
290 x4
295 x4

Squats + average bands
bar x4
95 x4
125 x4
135 x4
155 x4
155 x4
155 x4

Lunges
65 x6/leg
70 x6/leg
75 x6/leg
80 x6/leg x 2 sets

It's been a while since I squatted with bands.  Or pulled sumo.  Not sure what I disliked more...

Friday board party

Dynamic warm up & shoulder capsule stretch, shoulder band stretching.

2 board + 90mm
135 x4
185 x4
225 x4
235 x4
225 x4
230 x4

Half board press
135 x4
175 x4
185 x4
180 x4
185 x4

DB extensions
20 x8
25 x8
30 x8 x 3 sets

The low-back blaster

Quick dynamic warm up & business management & rolling

Squat
135 x5
225 x4
245 x4
255 x4
265 x4
250 x4
255 x4

Lower bar position is getting more familiar.  Still getting huge sore spots for days after from where the bar sits.  Coach says I look more "Russian."  That is a good thing for sure.
Conventional DL
135 x4
225 x4
275 x4
295 x4
300 x4
290 x4

SSB GM's
95 x8
105 x8
115 x8
125 x8
125 x8

After this session it is obvious that I need to visit the chiro ASAT.


PM:  Cardio x 60mins.  Almost fell off of the treadmill about 5 times while watching Wipeout.  Amazing how people totally humiliate themselves on this show.  I can't even imagine how their bodies feel after getting completely mangled like that.  Unbelievable.



Is it wrong to find this totally hilarious???  And it doesn't seem to get old!


UF PUSH/PULL TOMORROW.  LOOKING FORWARD TO A GREAT DAY OF LIFTING :)


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Tuesday Cpt. Upper body day part deux

 Dynamic warm up & shoulder band stretching, shoulder capsule stretching and band adductor stretch

Bench to 90mm
135 x4
164 x4
205 x4
195 x4 x 2 sets

Bench
135 x4
175 x4
180 x4
175 x4 x 3 sets

DB bench
40lbs x8
50lbs x8
55lbs x8
50lbs x8
55lbs x8

Face pulls 50lbs x 20 x 3 sets, Lying Ext rotations x 10 x 3 sets, scap push ups 3 x 20

Side bends                s.s             Seated rows 90lbs x 10, 100lbs x 10 x 2 sets
65lbs x 10/side
70lbs x 10/side


If my bench press doesn't go up, I don't know what will.

Cardio tonight.  Hopefully there is something on other than Survivor and X factor.  Frig!

Weekend Training

Sunday

Conventional DL
135 x6
225 x6
275 x6
285 x6
275 x6

SSB Squat
95 x5
135 x3
185 x3
210 x3
200 x3 x 2 sets

DB Lunges
65lbs x4/leg
75lbs x 4/leg
80lbs x 4/leg
75lbs x 4/leg


Friday night w Goodlife Member

Floor Press
95 x5
145 x3
165 x3
170 x3
175 x3
180 x3
170 x3
170 x3
175 x3

Half board press
135 x5
165 x3
185 x3
175 x3 x2 sets
180 x3 x 2 sets

DB Extensions
25lbs x6
30lbs x6
25lbs x6
30lbs x6

Thursday Squats and stuff

Dynamic warm up, band adductor stretch, calf stretching, couch stretch

Squat
135 x6
185 x6
230 x6
240 x6
245 x6
250 x6
235 x6

Working on my low bar position.  It's going pretty well.

3ct pause conventional deadlift
135 x5
225 x3
275 x1
320 x3
300 x3
300 x3

SSB GM's
65 x6
95 x6
105 x6
115 x6
105 x6

Pull down abs 70lbs x 10 x 2 sets, DB rows 65lbs x 10/arm x 3 sets

30 mins cardio....Littlest hobo made me cry.  Again.  Frig he is awesome.  I got a sneak peak of today's episode and he jumps out of a plane!!  Can't miss it!

Finished the day with 30 mins of cardio (got in on some Roadhouse action), and more business management.

Maybe tomorrow, I'll want to settle down....