Friday, November 04, 2011

DE Lower Day

GTG Bench 225x1, 225x1, 225x1, 225x1, 225x1
Box Squat 2x5@165 (45% of 1RM) and m.m. bands (45 sec rest)
Deads 1x6@250 (50% of 1RM) and 40 lbs chain (30 sec rest)

Ended up working out a little later than usual due to getting totally sucked into Sons of Anarchy. Decided to just hit the core stuff so my fast would still be on track. Plus, I have been consistent with my morning KB sessions so backing of the other accessory stuff at night is probably ok.

Thursday, November 03, 2011


Breakfast lunch and dinner was pork with collards or kale. Right after work I hit 5 singles of 225 on the bench.

Wednesday, November 02, 2011

Meals/ME Upper

First workout after the meet, here is what I am changing.
I am forgoing my upper ME lift and instead "greasing the groove" everyday with 225 on the bench. This means I will be doing between 1 and 7 reps of 225 on the bench everyday. I was really hoping to hit 265 this weekend and I think I need a different approach if I am going to get 275 come Dec 3rd. My deadlift went up so I am guessing that side of my training is working out well. Also in the morning I am doing light turkish get ups and practicing some kettlebell stuff. Nothing super intense, just 5 to 10 mins of incredible focused get ups (not counting reps) and 2 to 4 sets of between 5 and 10 reps of the KB snatch, clean and swing. The idea is to get some more low intensity stuff in that will add to the weight loss but not hurt my recovery. So, todays training.

Bench 225x1, 225x1, 225x1, 225x1 (I am deciding volume by feel) 2 mins rest
Incline DB Bench 45# 13, 11, 9, 8 (1 min rest)
KB row 70# 10, 7, 6 (1 min rest)
Side bends 55# 3 straight mins alternating sides every 10 reps

That was the first time I tried side bends, not a fan. I feel like I am doing it wrong.

Meals- Today, same thing for breakfast, lunch and dinner; collards and roast pork. So begins the second giant pork tenderloin I purchased!

Labels: , ,

Saturday, October 29, 2011

Push/Pull Meet

So I took the last three days off of training in anticipation of the push pull meet I went to today. My diet has gone completely out the window as well so it is really time to double down on that. The meet went pretty well. I weighed in at 180.4 fully dressed. So I gained a little weight this week as well, not too much to derail my goals though. I bench 225 to open, then hit 245. They were both easy so I took a shot at 265 but failed. I think I had it in me but I dipped a bit and in competition that is an automatic failure so they pulled it. Deadlift was much better. I opened at 450, then crushed 485 and finished with 505. I definitely had more in me but I wanted to get a solid PR and not hurt myself so I was conservative with my 3rd attempt. So all in all, a good day. Met some stupid strong people and got a lot of solid laughs as well. The best part of the day was right before one of the guys did his third bench attempt he was sitting on the edge of the bench huffing and puffing and psyching himself up (pretty standard) and his buddy walks over and just gives him a huge sweeping open hand slap one two combo and yells something in his face like "ALL DAY BABY!". I just burst out laughing, the bromance was unreal.

Labels: , ,

Monday, October 24, 2011

All meals/ME lower

Breakfast- Chicken split breast and kale
Lunch- Same as breakfast plus a cup of sweet potato
Dinner- Same as lunch but broccoli not kale

I decided to just get some volume today and work on my form with the super wide squat stance. I started with the bar and took 20 lb jumps. I did several sets of 5 then did triples until I hit 225 and did the rest as singles. My last set was at 335 which is when I really started to strain. That took me a while so I finished with 3 sets of Kneeling abs with the green band x20 super set with BW reverse hypers x20.

I am now positive that my hip flexors are a limiting factor when I squat super wide because they are on fire right now. They never get this sore when I do standard low bar squats.

Labels: , ,

Sunday, October 23, 2011

Saturday/DE Press

My workout today
Bench 8x3@55% of 1RM (140#) +20 lbs chain (45 sec rest)
Elbows out Tri Ext 30# 15, 12, 12, 10 (1 min rest)
Chins with 35# 8, 5, 4, 4, 4 (1 min rest) the goal was 25 total reps
1 Arm Press L then R 50x5, 45x5 (3 mins rest)
1 Arm Press L only 40# ss with hammer curls L only 25# 10 sets with 30 sec rest
Standing abs with blue band for 3 mins

Dinner Chicken Split breast, cup of sweet potatoes and some broccoli

Yesterday and today were not the best. Yesterday started with me weighing in at 177.4, a gain of .6 lbs. So that means no snacking next week and I am going to have to increase my activity level in the morning, maybe throw in extra conditioning. Standard meat and veggies for breakfast and lunch but I went to a haunted house with friends so we pre gamed and then got pizza for dinner. It was delicious, but a poor choice. Then I ate work food like all day today. Once I start I just can't stop, it's free, tasty and plentiful. A deadly combination. I definitely took a step back this weekend. Just gotta double down my efforts this week.

Labels: , ,

Friday, October 21, 2011


Broccoli and split breast.