1/30 Power Training; ME Upper

1A) Bench Press
Working sets to 365x3
*add shirt, wraps, 2B
506x3
*1B
596x2
*1/2B
656x1
676x1
*remove shirt, wraps, 1/2B
315x13
2A) JM Press 3x10
2B) DB/Kelso Row 3x10/10

*I felt the best i've felt in the shirt today. Stayed tight all the way through and the weight seemed to be coming off the chest pretty quickly.

1/28 Power Training; ME Lower-Circa-Max

1A) Box Squat
2x2 @ 405 + Heavy, Average Bands
1x1 @ 506 + Heavy, Average Bands
2A) Good Morning 3x8
2B) Evil Wheel 3x12

New Addition To The SG!! (w/ pics)

 Today was a big day at the SG with the addition of our new squat cage!  

1/26 Power Training; DE Upper

1A) DE Bench Press 8x3 @ 166 + Doubled Light Bands

2A) Press 3x10

3A) Pendlay Row/Shrug 3x10

3B) Weighted Dip 3x12

Sonnen vs. Bisping

1/24 Power Training; Lower Accessory

 1A) Deadlift
Working sets to 405
*add briefs
436x3
526x3
*add suit
576x2
616x2
656x1 *ugly lockout
605x1
515x2 (reverse grip)

Rough morning.. I wanted to get a small amount of volume with some heavy weight today but things did not go quite as planned.  Here's to rest and recovery..

1/23 Power Training; ME Upper

1A) Bench Press
*add roller
Working sets to 225x10
275x6
315x6
*add shirt, wraps, 2B, reg grip, remove roller
495x3
*1.5B
545x2
*1B
585x1
*1/2B, comp grip
646x1
686x1 *didn't feel quite right, will hit this again in a couple weeks
2A) DB/Kelso Rows 2x10/10
2B) Close Grip Bench 2x10 

Similar to Saturday, I wanted to get a good idea of where my lifts are at today. I'm pleasantly surprised but will withhold excitement for a few more weeks as my final two sets felt slightly off. Onward and upward..

Big Brock Larsen

1/21 Power Training; ME Lower w/ Vid

1A) Squat
95x10
135x10
185x10
225x5
275x5
315x5
365x5
405x5
455x3
*add briefs, belt
685x2
*add suit
736x1
816x1
*add reverse black bands
916x1

*Last 110%, balls out day today on the squat.  I wanted to get a good idea on what to shoot for in Knoxville and set a goal, which i've done.  I will deadlift for a few reps on Tuesday and then start Circa-Max next weekend.  

 

Awesome EFS Article..."Dad Strength"

“If this were life and death and my strength were going to be used to carry my daughter out of trouble, would I quit or would I get one more rep, maybe one more pound, maybe one more second of strain to protect my child?”

1/19 Power Training; DE Upper w/ vid

1A) DE Bench Press

95x10

*add foam roller

135x10

*add doubled light bands

185x3

185x3

225x3

225x3

255x3

265x3

315x3

315x3

*remove light bands

405x6

2A) Skull Crusher w/ suspended KB's 3x10

3A) Weighted Chinups 3x10

1/17 Power Training; Speed Strength

Speed Strength
1A) Box Squat
95x10
135x10
185x10
225x6
*add strong band
225x3
286x3
*add strong band
286x3
326x3
*add light band
326x2
326x2
326x2
326x2 ≈ 826lbs @ top
*Final week of speed strength, then i'll deload and begin circa-max in two weeks on my ME days.  It was all I had time for in two hours due to setup/warmup/etc..  It was plenty though...I have been surprised at the damage the heavy bands do to the CNS.  I will plan on some extra core work this week and next to prepare for what is coming. 

Summer Battle Ropes

Advice from a close friend..

I received this in an email from one of my closest friends/cousin yesterday.  Good advice..

"Some of the best advice I ever received was from an Ranger instructor. I asked him how to get straight through to graduation without recycling. He told me the best thing I could do was "forget about you...always help your Ranger buddies and be a good dude!". That has always served me well."

1/14 Power Training; ME Lower and The BEST Motivation

1A) Cambered Bar Squat

141x6

181x6

231x6

271x5

321x5

361x3

411x3

451x3

*add briefs

501x3

591x3

681x2
*add suit (straps down)

731x2

* add reverse black bands

901x2

2A) RDL 3x10

3A) GHR 3x10

This video made me get a bit emotional. How far are you willing to go??

1/12 Power Training; DE Upper

1A) DE Bench Press 8x3 @ 145-326 + Doubled Minis/75lb Chains
2A) DB Press @ 150 6/8
3A) Close Fat Grip Pin Press 2x12
3B) DB to Kelso Row 2x10/10
4A) Tabata Battle Ropes

Thousands attend funeral of slain Ogden police officer

1/10 Power Training; Lower Speed Strength

1A) Box Squat 4x2 @ 276 + Strong + Strong + Light Bands ≈ 776 @ top

2A) Deadlift 6x3 @ 225 + 150 Chains

3A) Standing Band Pulldowns 3x20

Love this place!

1/9 Power Training; ME Upper

1A) Bench Press

106x20

146x20

196x10

236x10

286x8

326x6

376x3

*add shirt, wraps, 2B

466x2

*1.5B

556x2

*1B

596x2

646x1

*add reverse avg bands

736x2

806x1

2A) Close Fat Grip Pin Press 3x12

2B) Pullups 3x12

1/7 Power Training; ME Lower

 1A) Box Squat
106x10
146x10
196x10
236x10
286x8
326x6
376x3
466x3
506x2
*add briefs, 200lb chains
556x3
596x3
*remove box, add suit, wraps
686x1 = 886 @ top
2A) Prog Deadlift to Shrug 3x6
3A) Barbell Step-up 3x12

1/5 Power Training; DE Upper

1A) DE Bench Press 8x3 @ 185-225 + Doubled Mini Bands/75lb Chains
2A) Flat DB Bench 150x8,8,6
3A) Pullups 3x12
3B) Skull Crusher vs Banded KB's 3x10

Okla. Woman Shoots, Kills Intruder: 911 Operators Say It's OK to Shoot

1/3 Power Training; DE Lower

1A) DE Squat 10x2 @ 326 + 75lbs chains, average band

2A) DE Deficit Deadlift (Conv.) @ 326 + 150lb chains

*Speed was probably better than i've ever felt today on the squat.  I also felt an improvement in my technique with the straight barbell coming off my DE phase with the Spider bar.  Here's hoping I can continue improving my explosiveness and technique.

Children Becoming 'Addicted' to Computers..

1/2 Power Training; ME Upper

1A) Bench Press
95x20
135x10
185x10
225x8
275x6
315x5
365x4
405x2
*add 3B, 75lb chains, wraps
465x3
506x3
*remove 3B
495x1
2A) Incline Fat CG Bench 2x10
3A) Bent Over Kelso Row 2x10
3B) Skull Crusher (Susp KB) 2x10


*Almost hit my goal of a 500lb raw bench but decided to let it wait for a few more weeks.  495 came up fast and was one of my better reps as of late.  SP gave me a good handoff, my lats stayed really tight, and elbows stay tucked just right.  I have no doubt I will nail it next time.  On a good note, I have placed major emphasis on changing my bench press technique in hopes of keeping my pec healthy.  Staying slightly tucked and keeping the lats extremely tight seems to keep the anterior pec from being compromised from chest to 3" or so of the concentric motion.  I am having some luck but putting everything together consistently for every single rep is easier said than done.  Here's to speed work..

Lesnar Retires