still here

last week was my week off weight training, managed to get in three days of cardio and rehab/ prehab training.

benched on Monday instead of Sunday which turned out to be a mistake because I'm on early day shift this week which means getting up at 2:30 am didn't have a lot of gas yesterday

Monday
cls grip bench 225/3 275/3 305/3 335/3 365/miss
5 board 405/3 435/3 465/1 495/1 515 couldn't get it out of the rack
old denim 405/2 425/2 445/2

Tuesday
de squat blue bands
14" box 220/2 295/2 340/2/8 375/1 bands are 235 @ top 185 @ bottom
de sumo
dbl minis 275/1 315/1/5
glute ham
raises 4 sets
abs 6 sets
15 min treadmill

de squat second attempt

First week of nights, because of sleeping issues I generally take this week off. but this isn't how the training schedule works out for the next meet So I woke up yesterday with a screaming headache took some drugs and tried to train in the afternoon the headache came right back and after I took my first work set it came on hard enough to almost make me puke. So I put my toys away and went upstairs put in a Costner movie and went to sleep for an hour:)
Today
de squat with green bands
put the blocks in to increase
band tension 155/2 265/2 330/2 385/2/7 420/1 bands now 190@ top 135@ bottom
de bench dbl mini 195/3/3 215/3/3 235/3/2
thats all I think I can recover from and I want train all 3 lifts with full gear on Saturday

home alone

am
20 min tread mill hip flexer on the left side never did loosen up
seated calves 20/2
rev hyper 15/2
abs 3 sets
bridges 3 sets

pm
cls grip 275/3 310/3 340/3 370/1
5 board 405/3 435/3 465/3 500 miss right side didn't lock out
4 board 405/3 435/1
old denium 405/1 435/1 465/1 stop there the groove both down and up felt prefect all so I think my cns was fried after the miss on the 5 board everything felt heavy after that
fr lat pulls 125/10 150/10 175/8
cable rows 110/10/2 135/8
super set one arm green band push downs 8/3
and dumb bell hammer curls 50/8 60/8 70/6

last few

Thursday
had to move this day back one day as I wasn't recovered from Tuesdays training work changed my shift this week and I had to do another week of early shift which means getting up at 2:30 am I don't get much sleep on this shift
de bench
dbl minis 195/3/3 215/3/3 235/3/3
dumbbell ext 60/8/3
one arm rows 150/10/3
face pulls green band/10/3

Friday
extra wide sumo up to 485/1 missed 515 for a new pr
arched back good morning
with purple bands 145/20 165/20 185/15
knees out with purple band 10/3
t.k.e blue band /10/3
15 min tread mill

Saturday
20 min tread mill
seated calves 20/2
rev hypers added 35 lbs 15/2
abs
bridges
didn't cut any fire wood this week so I'll be out for at least 2 hours today yeah
If you haven't seen robo's blog he is on the new power lifting USA chk it out very cool

squatin

de squat 14" box
green bands 375/2/8 440/1 485/1
speed deads
dbl mini 275/1/3 295/1/3
glute ham raises 3sets of 10
rev hypers 3 sets of 10
glute ham crunches
with a monster mini 3 sets of 10
15 min tread mill

#s looking good

am
20 min treadmill
seated calves 20/2
rev hypers 15/2
abs 3 sets
bridges 3 sets

pm
cls grip bench 225/3 275/3 305/3 335/5 365/1
5 board 405/3 435/3 465/3 495/1
4 board 405/3 435/3
rage shirt 365/2 405/2 455/2 485/1 515/1 515 touched it took about 3 seconds to get it down the last inch
lock outs 405/3 425/2
frount lat pulls 145/10 170/8/3
seated cable rows 110/10 135/8/2
all of my indicators are up to where they were when I benched 550 now I just need gain 15 lbs so my gear will fit I've gain 10 lbs in the last 10 weeks so the weight gain is on track for may

15 below and a famer's walk

wednesdays training
trained at 24 hr fitness
de bench dbl minis 195/3 215/3 235/3
hammer str incline press 315/8 365/6
dumb bell ext 60/8 70/6
one lat pull 135/8/3
one arm dumb rows 160/8/3
incline curls 35/8/2

friday feb 1
am
1 ½ hours cutting fire wood
pm
farmers walk 310/50'/4 gloves don't work as you have no grip with bare hands I didn't dare to drop them because I was worried my skin might stick to the handles.
super yoke 540/30'/2 600/20'/2
arch back good mornings worked up to 435/2 a new pr for me
abs 6 sets
10 min treadmill
. I need to be done cutting wood by the 1st week in march as by this time I will have to remove some volume to recover from the training to come. March 16 is the last recovery week before I start circa max training. This is a 5 week cycle and I have to be recovered when I start. In this time I will purposely slightly over train to force my body to “super compensate”. The last nine weeks is a pain in the ass as I monitor resting heart rate, body weight, mood, sleep, out side stressors, and how well I’m recovering from the training. In the off season I try to build up my body’s ability to be able to handle high levels of work and as a result I’ve found that what I did last time to get ready for a meet more than like won’t work this time making monitoring necessary . So it is an interesting scenario I train hard in the off season so I can recover from a high work load getting ready for the meet which should translate into big numbers, but if I have pushed to hard getting prepared and enter circa max in a over trained state it really becomes a balancing act between training and recovery with most of my efforts spent on recovery. I’ve had a couple of bad meets over the last 5years as I learned how hard and far I can push myself. I’ve tried the less is more idea of training and at the start I had good results but as I got more and more out shape I got fewer and fewer results. Any way I don’t know if anyone is interested in this, but it is a short explanation on why I train the way I do. I’ve also told many people that I have a.d.d when it comes to training, I become bored very quickly so I include all kinds of lifting, and focus on one when it matters.