happy new year

jan 1
de squat 14' box green bands 220/2 265/2 315/1 360/2/6 380/1
med stance free squat 225/6 275/6 315/6
45 deg back raise 3 sets of 8
hanging leg raises 3 sets of 8

dec 29
de bench dbl minis 175/3/3 215/3/3 235/3/2 255/1
tri ext 3 sets of 8
chins bw/10/3 bw/6
chest supported rows 225/8/3
incline curls 3 sets

sunday training

deadlifts working on improving my pull worked up to 405 for 4 singles
4" rack pulls did a easy 575 went to 605 for a miss
stone lifts to a 49" hight 5 singles with the 205 stone got the 245 close again but it still not quite there yet
glute ham raises 3 sets
abs 3 sets
Only dallas made it out to train today he got the 285 stone up for four singles. Steve came out but he is healing up for a few more weeks yet.

mm bench

narrow bench up to 315 /3 335/1
5 board 4 sets up to 465/3
4 board 3 sets up to 405/3
shirt 4 sets up to 455/1
lock outs 405/3 425/1 new pr so easy I jumpped to 445 and couldn't budge it
seated dumbbell cleans 3 sets of 8
face pulls 3 sets of 8
I was very happy with this training as this was my first metal militia style workout and my numbers are well over last year when I had been doing this for six weeks by the end of dec.

Merry Christmas

Did what I had to today
de squats 14" box green bands 345/2/6
med stance free squat 225/5 275/5 315/5
pull throughs 3 sets
tough training today low carb day yesterday only one meal before I went to train. It was a very low energy day.

de bench

Upping the cardio to six days a week and adding back in rev hypers and seated calves for a couple of sets twice a week this seems to be the only way I can get them in.
de bench with dbl minis 185/3/3 205/3/3 225/3/2 255/1
rolling tri exten 45/10 55/8/2
chins bw/8 bw/10/2 bw/7
one arm rows 160/6/3
incline curls 2sets of 8 I'm embarrassed

My old buddy

I dug out my old friend an old VHS video recorder it's a monster. It has shot thousands of hours of training. It took about three sets today to find what has been happening to my deadlift. It's funny how what a person thinks is happening and what is happening is sometimes two different things.
last day of recovery week
sumo deads 375/1/5 sets this took awhile as I had to check each lift the last 3 were perfect.
arch back gms with green bands 95/15 115/15 135/15
glute hams 3 sets of 10
spread eagle situps 2 sets

Friday
bench raw up to 355 single I was going to do reps but I had no gas to do it
old denim 375/2 405/2 425/2 at this body weight it is huge on me next month I'm ordering a new shirt from Ginny
cable rows 3 sets of 10

focus

I bought plan tickets this week for Toronto in may and it is amazing how focus I am now. I don't know how people can train for years without serious goals.
squat 275/5 295/5 315/5
glute ham raises. 8reps x 3sets
abs 3 sets
rev hypers 2 sets
Training is almost planned out I just want to modify my squat training cica max works very good for me but I have been a little unstable on set ups a meets do to the grounding effect of bands in training.