5/30 Power Training; ME Upper (w/ pics)

1A) 3-Board Bench Press
Bar x50 *Change Grip Every 10
135 x20
*Add sleeves, wraps, 3-Board
225x5
275x5
315x5
405x5
495x5
545x3
585x3
*remove 3-Board
315x14

2A) Incline DB Press 3x15
3A) DB Pullover 3x12
3B) Seated Row 3x12

Great day today, felt fresh and strong. Very little pain in the pec and none in the shoulders but still taking it slow. Didn't even need blast shirt for compression in the shoulders.  I have decided I am not going to compete in WABDL in two weeks.  Mentally i'm just not there and physically I still need time to get my pec right.  I still plan on helping with the meet and sharing the day with a great group of people.  Good day!

5/27 Power Training; DE Upper

So today was a bit unique.  I have arranged to get some assistance with my bench shirt on Saturday after we squat at PSMB Utah.  I still cannot touch and time is of the essence!!  I elected to go with a light DE Press to kick things off this morning in hopes I would not hinder my success on Saturday.

1A) DE Military Press 8x3 @ 185lbs

2A) Kroc Row 150x20, 20, 20

3A) Ring Pullup 4x12

3B) Weighted Bench Dip 4x12

4A) Supine Ring Pullup 3x12

4B) Supine Band Pullapart 3x20

Ed Kinsey 523lb Bench Press

Big Ed 523 Bench Press in Montana!

5/25 Power Training; DE Lower

Modified Circa Max

Box Squat 17.5"
Barx10x2
*added choked heavy bands (black)
135x10x2 sets
225x2
*added briefs, belt
315x2
405x2x6 sets

Deadlift
135x2
*added short heavy bands (yellow)..were thinking these alone are 350lbs+ at the top, they are streched 4' at the base then pulled over the bar.
*added suit, belt
225x1x4 sets
315x1x2 sets

Seated Good Mornings 10x3 sets

Mick Benales 606lb Bench Press

Congratulations Big Mick!  Killing it!

APF-AAPF Bulldog BP/DL - Dillon, MT

PSMBARBELL.COM

Ed Kinsey Deadlift 600lbs. 220lb. Weight Class

Congratulations to Ed!  Nice work Brother!


APF-AAPF Bulldog BP/DL - Dillon, MT


PSMBARBELL.COM

5/23 Power Training; ME Upper

I hope we have not lost all our followers!  The last few weeks have been totally crazy.  Trying to sell our home.  I'm going to make an honest attempt to get back to normal this week.  Thank you for  your patience.  Change in the air this morning..

WU) Supine Band Pullaparts 4x20 

WU) Flat Band Presses 4x20 

WU) Foam Roller 

1A) ME Bench Press Barx50x2 (6" PVC to form arch) 

1A) 135x10x2 

1A) 225x10x2 

1A) 315x6 (took out PVC, added elbow sleeves) 

1A) 405x5x2 

1A) **added shirt, elbow sleeves off 

1A) 455lbs 

1A) 495lbs 

1A) 545lbs 

1A) missed 585lbs. 

2A) Flat DB Press 130x10x2 150x9 

3A) Bent Over Row 3x10 

3B) Skull Crusher 3x10 

**New shirt coming along very slow, starting to stay tight and learning to pull the bar in, but still a board away from touching..have two weeks to go. 

**Seems lately my primary exercise taking much more time and less time to focus on accessory work. Somewhat excited to get back to accessory/hypertrophy work in attempt to get to 259 BW for October. Also, changing schedule this week. ME work on Saturday and Monday. DE work on Wednesday and Friday. in order to get on schedule with PSMB, Utah.

5/11 Strength Training

I've been busy lately so have not kept up on the blogging very well.  Here are some pictures from last week as well as some numbers from the new strength crew..squat/bench and deadlift/press in two nights.  

AdreNOlyn Is Now Available!

Click the link below, or text gorilla5 to 88588. The best preworkout on the market without question. 

5/12 Power Training; ME Upper

1A) ME Upper; Floor Press 585lbs **tweaked right pec at liftoff, not good 4 weeks out from meet. 

2A) Incline Bench Press 3x8 @ 315lbs. 

3A) Kroc Rows 3x12 

3B) Tri Pushdowns 3x12 

4A) Barbell Shrugs 3x10 

**weighed 248 today, weight/eating stagnant for about 3 weeks now...need to make some adjustments.

Dave Tate - EFS

SHIRTS ARE IN! $12.00

I have all Mens and Womens sizes.  Feel free to email me or give me a call if your interested.

5/5 Power Training, ME Upper

1A) ME 2-Board Bench Press 545lbs 

2A) Incline Bench Press 3x8 

3A) Meadows Row 3x10 

4A) Prone Skull Crusher 3x20

John Welbourn - Talk To Me Johnnie

PROUD TO BE AMERICAN

So you all know we got him this week.  Our crew is just as excited as the rest of the nation.  What a blessing it is that we all can live in a land where we are free and where we have many people who FIGHT to keep that freedom alive.  

T R A I N  H A R D

5/3 Power Traning, ME Lower

1A) ME High Box Squat 315lbs (Bar Weight) + 322lbs (Bands) x3 

2A) TKE 3x20 (Average Band) 

2B) Leg Press 3x12 

3A) Seated Band Pulldown 3x12 

3B) Sumo Stance Good Morning (Heavy Band) 3x12 

4A) BB Shrugs 2x10


Took it easy today because I had such a nasty one on Saturday at PSMB Utah.  Felt good to squat nonetheless.  No better exercise in the world.  

Jo Jordan - EliteFTS

5/2 Power Training, DE Upper

1A) DE Bench Press 6x3 @ 165lbs + Light Short & Monster Mini Short Bands 

2A) Low Incline DB Press 135x12, 150x8, 150x8 (Shoulders really hurt today) 

3A) T-Bar Rows 3x12 

3B) Decline Skull Crusher Off Floor 3x12 

4A) Neutral Grip Pullup 3x12 

4B) DB Curl 3x12

Joey Smith - Nebo Barbell 

5/3 Training

Awesome night again.  The new strength crew hammered out some deadlifts and we finished with a small WOD.  

WOD1

Row 500M

25 Dips

25 Power Cleans (95)

WOD2

Row 500M

25 Power Cleans

50 Knee Ups

75 Jump Squats

5/2 Training

We had some fun tonight!  Started a new group who are interested in getting stronger with some linear progression.  We squatted tonight.  Also, had the usual tough guys come for some upper body volume and the girls finished the night off with a small WOD.  Nice work everyone!