Finally A Decent Bench Session!!!

Today was the first solid bench session I have had in some time, and it came at the right time.  I really saw all the rowing movements I have been doing pay off today on the bench.  All reps were technically sound, rowed in, and flared up.  I took an opener and something around a second.  I may take one more bench around an opener about 14 days out of my meet.

Went down to Apollon today and had some positive feedback from their crew, and Justin their leader.  The guys down there were a big help today as always.

Bench Press (raw warm ups)
45 x 20; 135 x 5; 185 x 5; 225 x 3
275 x 3
315 x 1

Shirted Bench Press
365 x 1 (3 board)
405 x 1 (2 1/2 board)
455 x 1 (2 board)
485 x 1 (1 board)

485 x 1 (anticipated opener- touched)
510 x 1 (around a second- touched)

One Arm DB Rows
2 sets x 150's x 3 reps

JM Press
4 sets x 115 x 10 reps

Thick V Handle Cable Pressdowns
3 sets x 80 x 15 reps

Tuesday's Assistance Training

Vogelpohl Pulldowns
4 sets x 100 x 15 reps

Bent Over Rows
135 x 5 reps
225 x 5 reps
315 x 3 reps

Mikesell Pull Throughs
4 sets x green (average) band x 15 reps

Seated leg curls
4 sets x 285 x 15 reps

Banded Good Mornings
4 sets x blue (strong) band x 15 reps

Ab Pulldowns
4 sets x 120 x 15 reps

45 degree back extensions
4 sets x 45 x 10 reps

We had a nice little crew going today.  Corey aka White Reeses trained assistance movements with me, Brian worked up to a 545 deadlift and trained a heavy upper back day, and Clint managed another 2 PR Day.  Clint box squatted 425 which I believe is more than his current free squat PR, or right there.  Clint then proceeded to pull 525 off of 100 lb plates, or from a 2 and 1/4 inch deficit.  Clint is getting strong fast, and is fixing to have a good meet in December.

Sunday's Squat deload Session

The meet is approaching and we will be taking out last heavy free squat next Sunday.  I will be taking my first and second attempts at 615 and 665.  We deloaded today, much needed as well after the band sessions.

Box Squat
55 x 5 reps x 2 sets
145 x 3 reps
195 x 2 reps
235 x 2 reps
285 x 2 reps
325 x 2 reps x 6 sets

Speed Pulls
135 x 3 reps
225 x 1 rep
315 x 1 rep x 6 sets

GHR's
4 sets x 12 reps

Sit Ups on GHR's
4 sets x 12 reps

45 degree Back Extensions
4 sets x 15 reps

The week in assistance training

I am putting the week of assistance training up at one time as my hard drive crashed last Sunday.  I'm waiting on Enis to put it back together for me with a new hard drive.  It is great to have a training partner who doubles as a computer technician.

Saturday:  Assistance training at the World Gym Dunellen

Lat Pulldowns
5 sets x 250 x 5 reps

Vogelpohl Pulldowns
4 sets x 100 x 15 reps

Shoulder retraction on low cable w/ long ab strap
4 sets x 105 x 10 reps

Face pulls w/ long ab strap
4 sets x 80 x 15 reps

Barbell curls
4 sets x 135 x 8 reps

Seated Incline Alternating DB Curls
3 sets x 50's x 6 reps

One Arm Machine Preacher Curls
5 sets x 100 x 20 reps each

Ab Pulldowns
4 sets x 120 x 15 reps


Thursday: Special Exercise and Assistance at World Gym Dunellen

Dumbbell Bench Press (triples)
65's x 3; 75's x 3; 85's x 3; 95's x 3; 105's x 3
115's x 3
125's x 3
135's x 3

One Arm DB Rows
5 sets x 135's x 5 reps

Incline DB Flyes (Muscle Work)
4 sets x 55's x 15 reps

DB Shrugs
4 sets x 95's x 15 reps

JM Press
4 sets x 115 x 10 reps

Cable Pressdowns
3 sets x 210 x 15 reps


Wednesday: Posterior Chain Training at World Gym Dunellen

Light Box Speed Squats (Warm Up)
135 x 2 reps x 3 sets
165 x 2 reps
195 x 2 reps

Mikesell Pull Throughs
4 sets x Green (average) Band x 15 reps

Seated Leg Curls
4 sets x 285 x 12 reps

DB RDL's
4 sets x 65's x 10 reps

Ab Pulldowns
4 sets x 120 x 15 reps

45 degree Back Extensions
4 sets x 10 reps


Tuesday: Upper Back Training at World Gym Dunellen

T- Bar Rows
(weights illustrated as plates on bar, bar weight not accounted for)
90 x 5; 135 x 5; 180 x 5; 225 x5
270 x 5 reps  (6 plates for a five count)
315 x 2 reps  (7 plates for a double)

One Arm DB Rows
4 sets x 160's x 3 reps each

Vogelpohl Pulldowns
4 sets x 100 x 12 reps

DB Shrugs
4 sets x 85's x 15 reps

Face Pulls
4 sets x 150 x 15 reps

Sunday Squat and Good Morning Training

Accomodating Resistance:

Buffalo Bar Box Squats
50 x 5 x 3 sets
Added Blue Band
50 x 3 reps
Added Green Band
50 x 2
140 x 2 (added bottoms and a belt)
190 x 1
230 x 1
280 x 1
320 x 1
350 x 1
380 x 1 (added a light brief)
410 x 1

Chain Suspended Good Mornings with Cambered Squat Bar
160 x 3
210 x 3
250 x 1
300 x 1
340 x 1
390 x 1
430 x 1
460 x fail

GHR's
4 sets x 15 reps

Ab Pulldowns
50; 70; 90 x 15 reps

Side Bends
2 sets x 75 x 10 reps each side

45 degree back extensions
4 sets x 40 x 10 reps

Saturday Morning Shirt work

Took a ride down to Apollon Gym this morning with Clint to do some shirt work.  I am in school at night right now and it conflicts with my Monday shirt session.  So I came up with a schedule to get 3 shirts in before my meet, after this session I have 2 more.  It was good to see Big Steve who now squats with the Apollon squat team, and the Iron Ferret and the guys. 

Wasnt my best session but I didn't have the guys like Dave, Anthony or Justin to help me with coaching.  I made due though.  Thanks to Clint and all the Apollon guys for the help.

Raw bench (warm ups)
45 x 15; 135 x 5; 185 x 5; 225 x 3; 275 x 2; 315 x 1

Shirted sets
365 x 1   3 board
405 x 1   2.5 board
455 x 1   2 board
485 x 1   1.5 board
495 x 1 x 2 sets   1 board
495 x fail x 2 sets 1 board

Finished up with a bunch of sets of banded face pulls and banded pressdowns while back spotting their crew over there.

Thursday Upper Back Assistance Training

One Arm DB Rows:
8 sets x 125's x 5 reps

Lat Pulldowns
4 sets x 250 x 8 reps

Vogelpohl Pulldowns
4 sets x 100 x 15 reps

DB Shrugs
4 sets x 80's x 15 reps

Ab Pulldowns
4 sets x 120 x 15 reps

Barbell Curls
45 x 15 reps
5 sets x 165 x 3 reps

One Arm Preacher Machine Curls
5 sets x 120 x 20 reps each

Two funny stories of the day:

1)  The music was too loud, I couldn't hear myself think, nor could I communicate with Clint who was attempting to work up on the bench and working on his calls.  Clint said the music wasn't too loud, I was too old.  I went to the counter and and told the kid that some of us are too old, can we lower the music some.  Later on he asked me how old I was, I told him 30.  He replied that's it, I thought you were up there.  Next time someone asks me I'm going to tell them I'm 47.  Then they can tell me how great I look!

2)  There is a creepy little boy who thinks he is a personal trainer.  He trains people allegedly at one of the garbage gyms in the area (ie: LA Fitness, Retro, etc....), and comes to World to train.  He was attempting to do what looked like they were supposed to be squats.  I took his bar and used it for barbell curls.  Damn straight I curled right in the rack and everything!  But seriously the kid is creepy, and little, and he thinks he is a personal trainer.  I want to beat him with a copy of Dave Tate's Under The Bar.

Wednesday Posterior Chain Training

Trained Posterior Chain at the World Gym in Dunellen:

RDL's
3 sets x 225 x 8 reps

Leg Press
5 sets x 495 x 10 reps

Banded Good Mornings
4 sets x blue (strong) band x 20 reps

Seated Leg Curls
4 sets x 240 x 15 reps

Ab Pulldowns
4 sets x 120 x 15 reps

It was a great day for Clint.  He is getting ready for his first meet the WNPF Sarge Mc Cray meet in Bordentown in December.  Clint squatted a PR 415, with walking out due to lack of monolift, and pulled a PR 565.  I told him WNPF he would have gotten at least 2 white lights.  He was very happy with his performance, as was I.  The state deadlift record for 220 Junior Raws is 495, and that will be coming down courtesy of Clint in early December.  He currently weighs 217, we plan on keeping him there.

Tuesday Bench Deload and Assistance Day

Raw Bench Press (De-load)
45 x 10; 135 x 10; 225 x 10
275 x 8
315 x 2

Incline DB Press
3 sets x 75's x 12 reps

DB Pullovers
3 sets x 110 x 8 reps

1 Arm DB Rows
5 sets x 150 x 3 reps

DB Shrugs
3 sets x 75's x 15 reps

Vogelpohl Pulldowns
4 sets x 100 x 15 reps

Incline DB Tate Press
3 sets x 50's x 8 reps

Cable Pressdowns
2 sets x 150 x 20 reps

Another deload day with a lot of volume work.  I trained alone today and moved at a very fast pace.  I weighed in at 306 lbs, 8 ozs today before training.  At this point I am trying to maintain that 307 mark, but it seems I'm gonna have to crank up the calories to do this.  I feel like my body has moved in to a fat burning phase, which I am happy about but at the same time I do not want to lose any strength.  I credit zinc for the change, I doubled my daily intake of zinc, and since then the body fat has been falling off.

On another note, a year ago when I first went to Eastside I was referred to as quad dominant, and told I needed to get my hamstrings, glutes, and lower back stronger.  I put plenty of emphasis on doing this over the past year, and I haven't been referred to as quad dominant in some time.  Recently my hamstrings were described as one of my strong muscle groups.  Now I must turn my focus to my upper back, I know my upper back is strong, but it is time to get it stronger.  Here is why I am doing upper back movements three times a week.  I haven't done DB rows in a long time, so I am giving them priority for around 3 weeks, then I will be mixing in barbell and t-bar movements as well.  Hey, I gotta figure as weak points become strong points, other points will need bringing up.

A week of Training

Sunday - Dynamic Effort Squat Training at Eastside Barbell

Buffalo Bar Box Squats
50 x 5 reps x 3 sets
Added Blue Band
50 x 2 reps
Added Green Band
50 x 2 reps
140 x 2 reps
190 x 2 reps
230 x 2 reps
280 x 2 reps x 3 sets
320 x 2 reps x 2 sets

Pin 2 rack pulls vs Quadrupled Monster Mini Bands
45 x 3
135 x 3
185 x 3 reps x 3 sets
225 x 3 reps x 3 sets
275 x 3 reps x 3 sets

GHR's
4 sets x 15 reps

45 degree back extensions
4 sets x 10 reps

Crunches on Stability Ball
4 sets x 75 lb db x 12 reps




Saturday- Assistance at World Gym Dunellen

1- Arm DB Rows
4 sets x 100's x 8 reps

Vogelpohl Pulldowns
4 sets x 100 x 15 reps

Ab Pulldowns
4 sets x 120 x 15 reps

Low Cable Horizontal Shrugs with Long Ab Strap
75 x 15; 90 x 15; 105 x 15; 120 x 15

Barbell Curls
45 x 15 reps
5 sets x 135 x 5 reps

Seated Incline DB Curls
3 sets x 45's x 8 reps

One Arm Preacher Machine Curls
5 sets x 120 x 15 reps each




Thursday- Volume Day at World Gym Dunellen

Dynamic Effort Bench Press vs Doubled Mini Bands
3 sets x 45 x 9 reps (3 reps wide, 3 reps moderate, 3 reps close)
3 sets x 135 x 9 reps (3 reps wide, 3 reps moderate, 3 reps close)
6 sets x 205 x 3 reps (2 sets wide, 2 sets moderate, 2 sets close)

Ab Pulldowns
4 sets x 120 x 15 reps

Barbell Shrugs
135 x 15; 2325 x 15; 275 x 15

1-Arm DB Rows
5 sets x 140's x 3 reps

Hammer Strength Low Row
90 x 10; 180 x 10; 270 x 5; 360 x 5; 450 x 3

Vogelpohl Pulldowns
4 sets x 100 x 15 reps

Cable Shoulder Retractions with Long Ab Strap
4 sets x 80 x 15 reps

Face Pulls with Long Ab Strap
2 sets x 100 x 15 reps

Cable Pressdowns
4 sets x 150 x 20 reps


Wednesday- Posterior Chain Assistance at World Gym Dunellen

Ab Pulldowns
4 sets x 120 x 15 reps

Face Pulls with Long Ab Strap
4 sets x 80 x 15 reps

Leg Press
5 sets x 495 x 10 reps

Seated Leg Curls
4 sets x 240 x 15 reps

DB RDL's
4 sets x 55's x 15 reps

Mikesell Pull Throughs
4 sets x Blue (strong) Band x 15 reps


Monday- Bench Work at Apollon Gym Edison

Bench Press
Warm Ups: 
135 x 10; 225 x 5; 275 x 2; 315 x 1
Shirted:
365 x 1 (3 board)
405 x 1 (2 1/2 board)
455 x 1 (2 board)
485 x 1 (2 board)
485 x 1 (1 1/2 board)
485 x 1 (1 board)
485 x 1 (1/2 board)
485 x 1 rep x 2 sets (touch)

1 Arm DB Rows
85's x 5; 95's x 5; 110's x 5; 120's x 5; 130's x 5

Lat Pulldowns
120 x 15; 150 x 15; 180 x 15


Sorry to put it all up this way its been a crazy week.  Juggling working, family life, training, and my work in the community.  Hopefully things will get back to normal soon.

Sunday Squat Training

Today's Training Looked Like This

Free Squat
55 x 5 reps x 3 sets
145 x 3 reps
255 x 2 reps
Added Bottoms and a Belt
345 x 1
435 x 1
505 x 1
Straps Up And Knee Wraps
555 x 1
600 x 1
630 x 1

Reverse Band Free Squat (Doubled Monster Mini Bands)
680 x 1

Deadlifts
135 x 2
225 x 1
315 x 1
405 x 1
475 x 1
515 x 1
545 x 1

Glute Ham Raises
4 sets x 12 reps

45 degree Back Extensions
4 sets x 12 reps

Today was a percentage based free squat training session.  Goal squats for the meet are 615 opener, 665 second, 700 third.  Suit used for squats was single ply Titan Super Centurion suit.  Felt like shit today, it reflected in my workout.  I made all my weights, and they didn't feel heavy, I just felt off.  Back at it tomorrow at Apollon with bench work.

Saturday Morning Assistance Training

Trained this morning at the World Gym Dunellen. 

Vogelpohl Pulldowns
4 sets x 100 x 12 reps

Stiff Arm Pulldowns
4 sets x 70 x 12 reps

Face Pulls with Long Ab Strap
4 sets x 70 x 15 reps

Bucket Rows
4 sets x 25's x 15 reps

Ab Pulldowns
4 sets x 120 x 15 reps

Seated Incline DB Curls
3 sets x 50's x 6 reps

One Arm Standing DB Preacher Curls
3 sets x 50 x 20 reps each

One Arm Preacher Machine Curls
5 sets x 120 x 20 reps each