Update on IPL worlds. I am currently sitting 3 training weeks left to fine tune for this meet. I just missed on my 705 triple attempt as I am currently tweaking my diet to assist my dead lift. I need to keep leaning out with costing my squat and bench to much. Laying it out now openers should be 705 465 600. Finally my dead is rebounding after really messing up my lower back a few months back.

I'd rather be dead then average!

I really fell off the rocker tracking my daily training here. Although I have still been training my ass off. My new current bests are raw with wraps on squat is 725lbs 485lbs on bench and still 635 on dead lift (ive been fighting a lower back injury never lift when you body has quit). I am in full meet prep mode for IPL worlds in vegas in november of this year. My goals are 775 505 675 for a total of 1955lbs. My body weight has been steady at 350lbs I am leaning out for meet time and have a goal of being right at 330. I want to make a splash this coming year in power lifting. My goals are 850 squat 540 bench 750 dead lift all of which are attainable. I want to compete alongside my idols to make them my rivals. Average has never been in my cards, maybe writing this is more for me then anyone who happens to come across this but I will not settle for average. I will do what ever it takes to be great.

Deload and rehab:

Spent most of last week taking it fairly easy on the lower half of my body. I did extremely light dead lifts monday then moved to an extremely intense lat day. Tuesday I focused on extremely high volume moderately heavy row movements. Wednesday I brought all of my pent up strength for bench and hit 430lbs. This rep was the best my bench as looked over 400lbs since my chest strain in the beginning of the year. I followed this up by high volume tricep work. Thursday I headed out for a solid shoulder day lower weight with solid volume. Friday I was feeling fresh in my quad so I worked my way a plate at a time for 5 reps to test its strength. I ended the night at 500lbs. I was able to hit 415lbs for 5 reps with ease. Saturday I rested in the AM with a mid afternoon hypertrophy arm work out. Sunday I headed out for a hypertrophy chest day. Not my most detailed log but I was so frustrated about my Quad strain I didnt feel up to logging my work outs exactly. I need to change that mindset NOW. Today will be my first day back moving good weight for dead lifts gearing up for a 600lb pull next week for reps.

SQUAT NIGHT! 03/14/2014

Volume squat training:

warmed up with body squats and lunges then lower body stretching.

Bar      10 reps 1 set
145lbs 10 reps 1 set
235lbs 10 reps 1 set
325lbs   8 reps 1 set
415lbs   8 reps 1 set
505lbs   5 reps 3 sets
505lbs   3 reps 2 sets

I was shooting for at least 5 sets of 5. On my last set of 505 my left quad tightened up to what I would call a minor strain. No heavy training for a week or so. Skipping deads monday in favor of some accessory work all week in favor of my compound lifts so that my recovery is quicker. my HIIT Cardio sessions will be on a bike to keep my quads from atrophying.

All in all I was so pumped to watch my videos from Friday a weight that 3 months ago was a struggle to hit for a single was flying up and down looking like 2 plates. My body is growing and becoming stronger every day. Diet has been dialed in and i have never felt better!

Double duty!

Been feeling to big.... Time to try and lean down a little by may. Am cardio sessions HIIT 3 times a week the other 3 days will be up hill walks 25 mins at 3 MPH.

Over head press training:

03/13/2014

Warm up shoulders

Overhead press:

Bar 20 reps 2 sets
135lbs 10 reps 1 set
185lbs  5 reps  5 sets

 Behind the head press
155lbs  5 reps 5 sets

Lateral raises:
25 lbs 4 sets 10 reps

Front raises:
45lbs 4 sets 10 reps

Biceps: (mostly because big arms are cool right?)
front strict dumbells
25lbs 1 set 10 reps
35lbs 2 sets 10 reps
45lbs 2 sets 8 reps

03/12/14

Chest:
Warm up shoulders and rotor cuff

Bar  25 reps 2 sets
135 10 reps 2 sets
225 8   reps 1 set
315 8   reps 1 set
Working sets:
355lbs for 5 reps  4 sets
355lbs for 8 reps  1 set

Close grip bench:
225 20 reps 2 sets
315 with ram 1 set 10 reps

Dumbell press:
70lbs 10 reps 1 set
80lbs 10 reps 1 set
90lbs 10 reps 1 set
100lbs 8 reps 1 set

Tricep extensions

4 sets to 25 reps 3/4 stack

seated tri push 90 lbs 4 sets 15 reps

Making a commitment

My goal is to get back to blogging my work outs daily again. Wish me luck!

03/11/2014 Quad hammy volume

Warm up stretch and walk 10 min

Front squats:

10 reps 135lbs x3

5   reps 225lbs x5

3   reps 275lbs x3

Stiff legged deads:

warm up with bar from 2" deficit 

205lbs for 10 reps 8 sets 2" deficit

Leg extension:

150lbs 20 reps 5 sets

Seated hammy curls:

120lbs 20 reps 5 sets

03/10/2014 Dead lift Training

Warm up:

Reverse hyper 4 sets of 10

stretch lower body 10 min

Warm up sets:

3 speed reps with 155 3 sets

3 speed reps with 265 3 sets

Working sets: 

Speed work at 375

3 speed reps 16 sets 1 min rest intervals

Heavy volume 

5 reps 500lbs 3 sets

Reverse hyper cool down

4 sets of 10

Moving to volume 10 weeks out from utah USPAS an IPL qualifier

I will still have 2 heavy work outs per compound lift per month but they will be 3 rep and double rep maxes. volume for the first 3 weeks will be up in the 8 range at 75% max.

Meet results. Placed top 5 in overall raw lifters with a 1615 total no knee wraps as they are not allowed in the APF. went 2/3 squat hit a 584 squat missed at 617lbs. 2/3 bench hit a 413lb bench super clean I had more in the tank for sure. went 3/3 on dead lift with a pr at 617.2 lbs. I had easily another 30lbs i could have hit I think. I am 10 weeks out of the utah uspa open I am hoping for a 1700lb total. New training cycle starts now! LIGHT WEIGHT BABY!

Hiatus busy getting ready for the meet

Been busy at work and at the gym I havent had time to update my training log. Will get back at it post meet.

02/10/2014 Dead lift meet prep 3rd attempt Effort

Training Log:

Warm up and stretch 10 min walk 2.5 mph flat

Dead lift training: 

155lbs             1x5
245lbs             1x5
305lbs             1x3
395lbs             1x3
445lbs             1x1
495lbs             1x1
535lbs             1x1
585lbs             1x1 PR
615lbs             1xFail   (mis counted weight meant to only jump to 600)
600lbs             1x1 PR (not completely clean I had a shoulder shrug at the top that was not necessary)
605lbs             1xFail    (At this point I was just gassed but I think I will get this no problem)
500lbs             1x3 Sumo
405lbs             1x5 Sumo
315lbs             1x8 Sumo
225lbs             1x8 Sumo
155lbs             1x8 Sumo

Front squats Deep:

135lbs             3x5
185lbs             3x5

Full body stretch to de compress my back/body after a really taxing work out.

In the hole

600lb squat

02/07/2014 Squat night (set a new PR)

Training log:

10 min warm up walk 3mph flat

Lower body stretch focusing on  the hips and gluts/hammys

Squat Training:
55lb bar         1x5
145lb             1x5
235lb             1x5
325lb             1x3
415lb             1x2
465lb             1x2
495lb             1x2
535lb             1x2
555lb             1x1
570lb             1x1
600lb             1xfail
600lb             1x1 PR!

This was a long night so I called it a night and headed to get a meal. Meet prep starts 2/10/2014 resting saturday and sunday. Monday its time to get it!

Old dead lift PR

02/06/2014 Shoulder training/Tri Training

Training Log:

5lb dumbbell shoulder warm up laterally/front raises and light presses
10 min 3mph flat walk

Standing shoulder presses feet parallel:
135lbs                             3x10
185lbs                             3x8
205lbs                             3x5

Push Press feet slightly offset light bounce from the leg to move the weight:
225lbs                             3x3
245lbs                             3x2
265lbs                             3x1

Standing Shoulder Press:
135lbs                             1xfailure

Standing upright barbell row:
135lbs                             5x5

Front dumbbell raises:
45lbs                               5x5

Seated dumbbell presses:
100lbs                             5x3


Triceps:

Tri v bar push downs:
full stack                         10x5

Rope pull downs:
Half stack                       10x5

Declined ab crunches:
10 straight 10 left 10 right repeat 3 times

02/05/2014 Usually Max effort chest training

After last weeks sustained chest injury I will be skipping chest this week and pushing hard on my triceps. Did cardio this morning 45 minutes of the stair master. Tomorrow will be shoulders bring on the boulders.

02/04/2014 Lat/Back accessory training

Training Log:

Skipped warm up walk ( I was running late from work)

Quick foam roller on my back

Lat pull downs WIDE: 
Half stack                  5x10

Reverse Close Grip:
Half stack                  5x8-10

Cable lat pull down with alternating angle:
Half stack                   5x20 ( 10 each way)

Bent over dumbbell rows:
110lb                         5x5 45 degree angle 5x5 perpendicular to the ground.

Hammer strength pull downs: 
75lb (each side)         5x20

Shrugs:
315lb                        5x10 (at 5 and 10 pause for a 5 count)

02/03/2014 Deadlift max effort

Training Log:

Warm up Walk 5 minutes

Lower body stretch arch and hips focus

Deadlift training:

155lbs                2x5   Sumo

265lbs                1x5   Sumo

315lbs                1x3   Sumo

365lbs                1x3   Sumo

405lbs                1x3   Sumo

485lbs                1x1   Sumo

535lbs                1x1   (Sumo PR)

535lbs                1x1   (conventional swapping to move for a all time PR)

595lbs                1x1   Conventional Failed (PR ATTEMPT)                

595lbs                1x1   Conventional Failed (PR ATTEMPT)

500lbs                1x4   Conventional (some times we have a contest for fun)

405lbs                1x10 Conventional best I have ever done with 405 

Front Squats: (quads and upper back strength for deads and squats) 

135lbs                5x5

225lbs                3x5

02/02/14 Tri Training

02/02/2014

Training Log: 

Warm up walk 3mph 5 minutes

Quick stretch

Skull crushers with EZ Bar:

100lb                         5x10

V Bar tri push downs:

100lb                       5x15

Rope Pull Downs: 

50lb                         5x5 flexed out

50lb                         5x5 straight down 

Single D handle extension: 

20lbs                     5x10 left and right

Dumbell kick back:

35lb                       5x10 left and right

No dips I am still nursing my left pec 

Cardio:

30 minutes stairmaster 

2/1/2014 Shoulder Training

02/01/2014

Training Log:

Warm up walk 3mph 10 min flat

Upper body warm up stretch with bands:

Overhead barbell press (standing, you pee standing you over head press standing!):

145lb                              1x10
185lb                              5x5

Upright barbell rows:

105lbs                             4x8-10

Seated barbell shoulder press:

85 lbs                              4x12

Lateral dumbbell raises: 

25lbs                               4x10

Front dumbbell raises:

40lbs                              4x10

Cardio:

Stair Master 20 minutes up

1/31/14 SQUAT DAY!

1/31/2014

Training Log

Warm up walk 3mph 10 min flat

Full body stretch focusing on hips

Squat training:
All my squats are at or below parallel including box and front squats. 

Back squat: 

Bar                    2x10
160lb                 2x10
240lb                 1x8
320lb                 1x5
420lb                 1x5
From here on out I add chain to each side leaving the actual weight on the bar about 20lb higher per set reaching aroung 550lb at the last 5 sets of 2. 
1 chain               1x2
2 chain               1x2
3 chain               1x2
4 chain               1x2
5 chain               5x2

Box squats:

240lb                 5x5

Front squat:

240lb                 5x5

Hypertrophy leg work: 

Leg extension: 

Half stack          4x20
full stack            4x15

Seated Leg Curl (hamstring):

110lbs               4x15

Lower body stretch and 10 min walk to end the night. 

1/30/2014 REST DAY

Typically I train shoulders on Thursdays, but after Wednesdays chest work out I needed to sit the night off. I always hit up heavy overhead presses with a barbell. Back at it with legs tonight Fridays are always my leg nights it gives me enough rest time for Monday dead lifts.

1/29/2014 Max Effort Chest Training

Quick intro I lift raw always have always will it just fits my fitness goals better. Last night my ego got the better of me. A real paused 400lb+ raw press is a great accomplishment, top men in the sport are pushing 500 to 540 raw, with my small amount of training and experience I should be pumped. I moved the 405lbs extremely well so I made the jump for an all time PR (personal record) at 435lbs I felt a sharp strain in my left pec on the way down, no tears but a strain. Advil and ice followed by a week off chest. Sadly that means no speed training Saturday. Life lesson to remember as I come back to this post next time its max effort day KNOW YOUR LIMITS! Its good to push past them at a reasonable pace. Like abs good heavy lifts are made in the kitchen and during your 8 hours of rest.

1/29/2014

Training Log

Warm up walk 3mph 10 min level 10 grade uphill

Full body stretch focused on hips and back arch

Bench Press Training:
Bar                          2x10
145lb                       1x5
185lb                       1x5
225lb                       1x3
275lb                       1x3
315lb                       1x3
365lb                       2x1
405lb                       1x1 (Tied PR fastest cleanest press called Rep)
435lb                       1xFAILED


Typically I would move to 3 sets of 9 reps on flat or incline dumbell press but due to the pec strain I skipped that. I use my speed day on Saturdays for hypertrophy training.

Triceps training:

Again here I would do Close grip bench 5 sets for 10 reps of 225lbs but with the pec strain I dropped it.

Tricep V bar push down:
Half stack                      1x25
3/4 stack                       1x25
full stack                        3x20

Rope Pull downs:
1/4 stack                       4x10

Tricep kick back dumbell:
35lb                               1x10
40lb                               2x10
45lb                               3x10

Hammer strength tricep press:
35lb                              1x20
45lb                              1x20
70lb                              3x15

My usual finish to tri work is a skull crusher

1/28/2014 Upper back/ Bi training

1/28/2014
Training Log
Warm up walk 3mph 10 min level 10 grade uphill
Full body stretch


Upper Back:

Lat Pull downs:
Half Stack 10x10
Dumbell rows:
80lb        1x10
90lb        1x10
100lb      1x10
140lb      5x5

Cable pull overs:
Half stack 4x10

Bent Over Barbell rows:
145lb     4x6-8 (focus contraction)

Heavy Controlled shrugs:
145lb      1x10
225lb      1x10
315lb      1x10
405lb      5x5 (full focused control to the top)

Reverse Grip Lat Pull down:
Half stack 4x10

Bi work:

Barbell Curls:
45lb       4x10 (warm up the mucsle)

Dumbell Curls:
25lb       3x10
35lb       3x10

Hammer Dumbell Curls:
40lb       4x10-12

Cable Curls:
Half stack 4x10

Core Work:

Declined oblique twists:
To failure 5 sets

01/27/2014 Speed Deadlifts

01/27/2014
Training Log
Warm up walk 3mph 10 min level 10 grade uphill
Full lower body stretch

Dead Lifts:

Warm up sets:
155Lbs                          5x3

Speed/from deficit working sets:
265Lbs                          1x10
265lbs + 1 set of chains  1x8
265lbs + 2 set of chains  1x8
265lbs + 3 set of chains  1x6
265lbs + 4 set of chains  1x6
265lbs + 5 set of chains  1x6
265lbs + 6 set of chains  1x4
265lbs + 6 set of chains  1x4
265lbs + 6 set of chains  1x4
265lbs + 6 set of chains  1x4

Speed sumo work:
405lbs                            5x5