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!