Assistance Work

arched back good mornings
light bans attached from the floor 95/20 135/20 185/20 225/15 275/10
glute ham raises bw/10/4
t k e 15/2
weighted sit ups 10/4
standing one legged crunches 10/2
15 min treadmill

heavy bench

saturday
25min tread mill
seated calves 20/2
rev hypers 15/2
bridges 15/3
abs 6 sets

sunday
narrow bench 225/3 275/3 315/3 345/3 365/1 385/1
ginny shirt 405/5 455/3 495/2 525/1 555/1
5 board 405/3 435/3 465/3 495/3 525/3
4 board 405/3 435/3 455/3
lat pulls 5 sets
face pulls 3 sets

circa max squat

circa squat
blue and green bands 155/2 220/2 265/2 300/2 352/2 390/1 425/1 bands 425 top 320 bottom
extra wide sumo 225/3 315/3 365/3 405/3 455/1
now this is interesting just now as I was going to put the numbers in for the bands I realized that some thing was wrong. I had planned to use a strong and a light band per side not a strong and a average band. Strong and light is 350t 280b which is 75/40 lighter than what I used. this explains why after I did 390 I thought there is no way I'm going to get 425 with out adding a squat suit or a least knee wraps I decided to wrap and made the squat just barely. so now I have to decide what I'm going to do next week. Life's little problems :-)

de bench

pics of one arm grappler shoulder press and one arm grappler rows,seeing as I couldn't explain them

de bench dbl

monster minis 195/3/3 215/3/3 235/3/2

grappler sh press 45/8 70/8 90/8 115/8

grappler one arm row 45/8 90/8 135/8 160/8

if you have never tried you should as it is amazing how hard these hit the core

This didn't go well

Monday

Well I worked a 12 hour night shift Sunday night I hadn't planned to work any more over time until after the meet, but last week our mill announced that we are laying off a shift. Looks like I should be ok, but I thought I should make some money while I had a chance. So I woke up with a night shift hangover pounding headache and all. The idea today was to pull an opener in full gear to make sure every thing fits and get an idea about an opener. Ignoring my headache I started to pull first having problems getting my hips down, not a good sign this usually means my si joints are out. I get up to 455 and pull my squat suit on same one that I've used for deadlifting the past 3 years, it is very tight. go to 495 decided to pull the straps up oh oh very tight there is no way I'm going to get down to the bar. I guess I got fatter than I thought. pull the straps off and just as I thought the si joints are out I couldn't budge 495. So off to the chiro I went. This has been a problem for me for a while now at a meets after squatting the hip flexers are tight and when I set up on the bench for bench press if one side is tighter than the other it pulls my si joints out. In training I usually can get 495 and when I'm jacked at a meet I can get 525 but this sucks. anyway I'm wineing now. I think I'll watch oprah now and really get the estrogen flowing.

watching the masters and benching

APR 10
20 min tread mill
rev hypers
seated calves
abs

APR 12
narrow bench 275/3 315/3 345/3 375/1
my oldest denim 405/2 425/2 445/2 465/2 485/1/2 505/1
5 board 455/3 475/3 495/3
4 board 405/3 425/3 445/3
lat pulls 5 sets
green band push downs 3 sets
hammer curls 3 sets
I didn't get much out of this shirt I've been using it since 2002. Had to do 485 twice the first time I dumped it on my belly,but still managed to press it out but it was slow.

Thank god spring is here

This is a pic from two years ago as one of our Olympic lifting buddys kick our butts in the 56lbs weight for height I think this was about 13 feet high

Sunday

20 tread mill

rev hypers 15/2

seated calves 20/2

abs bridges stretching etc

Tuesday

20 min treadmill

56 lbs weight one arm swings 6/3

56lbs weight for height 6 singles I didn't use a bar and just as well my release was all over the place and I couldn't believe how slow I was,the throw was maybe 8'

sled dragging super set narrow chest press and low rows 50 reps then 30 reps

backward sled drag 150'/2

this training felt good it was all concentric work maybe a little eccentric in the swings over all this training should help speed up recovery