Week 1/ Day 3

B/W:214

Time to complete workout:
36m

ME Bench
Floor Press

1xmany@bar
1x5@135
1x3@165, 185, 205, 225, 235 PR, 245 PR!

1xmiss,miss,miss,f*ck-it@275
1xrest@2min
1x1@275 PR!

3x3@225

I got up to 275 and by the time I brought it down my arms were just GLUED to the floor. I tried to press... nothing. Gave it a second.... Nothing!.... few more seconds.... NOTHING!!!! PISSED ME OFF!!!! which doesn't take much lately.


Assistance
Pullups
4x8

Tricep pushdowns
2x20 w/ mini bands

Bicep curls
2x15 w/ mini bands

Comments
Soooooooo looking forward to this weekend! Going to bust my ass on Sunday on the bench. Tomorrow will be my first day of some lower back work and hopefully not irritate my tear to much. We'll see how that goes.

You ever thought about trying out metal militia style training?

That's kind of how I've been hitting my bench up the last two trianing cycles.

Been getting some speed work in on my workup sets but then continue into higher percentages hitting lower range to the chest and 1 boards on Sunday or Monday and then hitting the upper range to 2 -3 boards on Wednesday or Thursdays.

My understanding is that the metal militia guys do set after set of various boards on the same day, with their WOs sometimes taking several hours. I don't see how they can recover from all the volume.

What I've read is that they'll pyramid up to a 1-3 RM starting with a 5 board, then 4 board, then 3 board, and soforth. Basically maxing on each board. All that before even going to assistance work. I just don't see how anyone could recover from that.

Not only that but if they miss an attempt, they'll start over from the ground up.

Okay, here's the plan man. Tendon isn't 100% but I feel it is ready to go. I've got 5 weeks of hard training left, a deload/testing week, and then the week off leading up to the meet. I've got to bring my squat and deadlift up to at least where they were before this past month and half lay off. I have to hit them both every week for the next 5 weeks. I feel this is necessary and could possibly lead to over training by the end but hopefully will be just in time for the deload and the week off up to the meet I should be 100% ready to hit some PRs. Calorie intake is going to have to be through the roof to keep up with this. I can't let myself get below or even close to 5000 calories a day. I'll aim for 6000 calories the next 5 weeks. That should help delay some over training and provide me building blocks for recovery.

Here's what the next 5 weeks will look like in training:
Sunday:
DE/RE/ME Bench off the chest to 1 board training
delts and arms

Monday:
RE SQ/DL Assistance day
Lats and Low Back
Hamstrings/Glut/Quad
Abs and grip

Tuesday: Off

Thursday:
ME Bench work 2-3 Board work / Floor Presses
delts and arms

Friday:
ME SQ/DL All out war
Box Squats working up from low to high box
Deadlifts
Ab/light low back work

Week 2/ Day 1

B/W:???

Time to complete workout:
????

ME Bench
Flat Bench semi leg drive
1xafew@bar
1x5@135
1x3@225, 245, 255, 265, 275 PR!
1xmiss@305
1xgot a bump@305


Comments
Felt myself getting competely drained by the 275 set and decided to just jump right up to 305. Got it about half way up and stalled. Thought about going to some boards but said screw it and went for 305 again. This time I got a little bump on the bottom but threw it up the rest of the way myself. I was done at that point. I just sat around waiting for my lips and fingers to stop tingling. I got super light headed. I didn't know if I was going to pass out or throw up. Glad I did neither.

Week 2/ Day 2

B/W:215.4

Time to complete workout:
38m

RE SQ/DL

Assistance
HS CSR isolateral
1x15@90
1x10@135
2x8@180

Hypers
4x10

Pull Throughs
3x10@190

Seated Calf raises
1x1@OWWWW!!!!

Comments
This will be a painful road ahead. Strangly the hypers and pull throughs just fell irritating but the calf raises hurt the worse and said forget it.

Week 2/ Day 3

B/W:213.6

Time to complete workout:
46m

RE Bench
Illegal Grip Bench
1xseveral@bar
2x5@135
1x5@185, 205
3x5@225

Floor Press
1x5@135
3x5@225

Assistance
Tri Pushdowns
2x20 w/ mini's

Curls for the Girls
2x15 w/ mini's

Reverse Delt Fly's
2x15 w/ mini's

Comments
Figured Sunday was my ME day for the week so wanted to hit some rep volume. Those illegal wide grip sets really burned out my chest. I felt it instantly when I got down for the floor presses. Last set I was struggling on the 4th and 5th rep pretty badly.

Got the DVD from the UPA Midwest Championship from GNL Productions yesterday!!!! The quality on these and the angles that they captured the videos was PERFECT! I love it. I got permission from them to take out my lifts and post them up. THANK YOU GNL!!!

www.GnLProductions.com

Well, here's the vid's. Had to run them through some compression and got them from several hundred MBs down to just a few MBs so it's not as good of quality as it is on the DVD of course.

Squats -
http://ironscene.com/view_video.php?viewke...1518992d97348b9

Bench -
http://ironscene.com/view_video.php?viewke...9f41bdffd28bf0d

DL -
http://ironscene.com/view_video.php?viewke...8a4468a1b04c650

Week 2/ Day 4

B/W:215.2

Time to complete workout:
44m

?E SQ/DL
18" Box Squat
1xfew@bar
1x3@135, 165, 185, 225, 245, 275, 295, 315
1x1@335, 365, 385, 395, 405

Above knee Rack Pulls
1x3(quick resets)@bar, 135, 185, 225, 275, 295, 315, 365
1x1@405

Assistance
Ab Pull downs
1x20 w/ 2 light bands

Comments
My conditioning is shot right now. I was completely out of breath for most everything I did. Started off my first time back light and low total volume. Will increase this through out the next few weeks and lower the box and the rack hieght a little bit each week.

Been having some issues with ironscene right now so here are the meet vids up on youtube.

SQ - http://www.youtube.com/watch?v=zk5Zc1JJxn4

Bench - http://www.youtube.com/watch?v=mfeU7tk1qHg

DL - http://www.youtube.com/watch?v=McN4dN8kTaw

Week 3/ Day 1

B/W:215.9

Time to complete workout:
52m

DE Bench
1xseveral@bar
1xmany@135

Doubled up mini's / Multi Grips
6x3@185
3x3@205

RE Bench
Reverse Band w/ Lights
1x5@135, 225, 275
1x3@305
1x2@315


Assistance
Fly's
3x15 w/ light bands

JM Press
2x15 w/ light bands

Reverse Curls
2x20@bar

Full Set of Shoulder Rotations w/ mini bands

Comments
DAMN IT THAT FELT GOOD!!!

Week 3/ Day 2

B/W:214.6

Time to complete workout:
49m

RE SQ/DL Assistance
HS Iso CSR
1x10@45, 90, 135
1 Arm at a time
2x6@180

Hypers w/ Partial GHR thingy
2x12 w/ blue band

Hack Squats Narrow Stance
1xseveral@135
1x10@315
3x5@405


Ab pulldowns
3x8@77.5 Finally broke through 70#!

DB Side Bends
2x10@100

Comments
Energy level has been up!! Tendon still irritates the heck out of me and conditioning is down but screw it I don't want to stop. I'm ready to kick some ass!!!!!!!

Week 3/ Day 3

B/W:216.4

Time to complete workout:
34m

ME Bench
1xseveral@bar
1xmany@135
1x5@155, 185, 205, 225

2 Board
1x3@225, 245, 255, 275 PR, 285 PR!!!
1x1@295, 305, 315
1xmiss@325


Assitance
Some Real quick Tricep, Rear delt and bicep work with light bands

Comments