Day VI & Day VII

Day VI (05/21/12)
"Bench Day"

Dips: 12, 10, 8, 6

CG Floor Press w/ 50lbs of chain: 135x4, 155x4, 165x2x4, 170x3x4
DB Incline: 45x8, 55x8, 65x8, 70x8, 65x8
Flat Band Flys: Purple+Redx3x15 (2 second stretch)
[A1]DB OH Extension: 45x4x12
[A2]Wide BB Curls: 65x4x8
[B1]Tate Extension: 25x4x12
[B2]Incline DB Curls: 25x4x10

Kind of had to go ahead and train three days in a row. This wont be the norm just with school starting and stuff I had to get it done. Actually had a good and what felt fast paced session. The chain floor presses were really smooth and I subbed them in over quad mini band floor press because I had no way to hook the bands I have up properly in the rack i have to use. (its one of those crossfit jungle gym racks) also subbed out DB flys for band flys. for some reason I cant get any kind of stretch with a DB fly and it hurts the front delt on my right shoulder. the band flys were great because I could flex super hard at the top.

Day VII (05/23/12)
"Back Day"

Seated GM's: 185x2x6, 205x2x6, 225x6

RDL's: 225x6, 275x3x6
Back Extensions: BWx3x15
[A1]Pendlay Rows: 225x4x6
[A2]Flat Abs: 4x20
[B1]Incline Bat Wings: 55'sx3x10
[B2]Band Pulldowns: Average Bandx2x20

This was fucking FUN. Like I am starting to dig this higher volume off season stuff. My joints feel awesome I am getting a bunch of volume and the movements are fun. I loved RDLs already and its something I did a ton of before I came to this forum. But seated GMs are amazing it just hits my entire back and really gets the mid back spinal erecti area. Every thing else was at a FAST pace like less than a min rest between sets.

Here is the video duders.

I must say I am really enjoying this kind of training I totally see the benefit of an off-season type program or even just basic mesocycle block style work. Granted there is very little percentages used in my 10 week volume program I set up with Gordon Lake's help. But it is emphasizing dropping weight and building a base which to launch off of come time for meet prep. 1300 better watch its fucking back.

Day III, IV, and V

05/17/12
Seated Good Mornings: 135x8, 155x8, 160x8, 170x8, 185x8

RDLs: 185x8, 205x8, 225x8, 255x8
[A1]DB Sumo SLDL: 60sx4x12
[A2]Pendlay Rows: 225x10, 185x3x10
[B1]Seated Wide Bar Row: 140x8, 120x2x8, 125x8
[B2]Pulldown Abs: 220x19, 15, 12, 10
[C1]Incline DB Rows: 65x2x20

Wow. Gonna be walking around like a hunchback tomorrow. This hit every part of my backside. I should of went a little heavier on the RDLs but I will make the excuse of I was REALLY shoving my hips back like crazy. Plus those seated GMs took the life out of my spinal erectors. Only used straps on the last RDL set everything else was no straps. And my grip was FRIED.

05/19/12
Standing DB Press: 35x12, 40x12, 45x12, 50x3x12

[A1]Pullaparts: Light Bandx4x10
[A2]DB Shrugs: 55x15, 65x15, 70x15, 55x15
[B1]DB Side Raise: 10x20, 15x20, 10x20
[B2]DB Bench: 55x4x12
[C1]Incline DB Fly: 25x3x12
[C2]TRICEP LADDER!!!: lowx18, medx15, highx15, higherx12

Good stuff, just tons of volume and pumpage. DB side raises are the only thing on the damn planet that hurt my front delt on my right shoulder. No other press or shoulder move does. Not sure whats going on with that. Tricep ladders are awesome. Definitely going to add that to my own bag of tricks. Basically I used the smith machine and set the bar in the lowest position. Then for each set went up a hook for 4 sets. Basically a pushup motion but it felt more like a skullcrusher/extension type move than a pushup. CRAZY FUN. Had my buddy charlie do them with me and he weights like 80lbs less than me and was doing twice what I was. Are arms were looking and feeling pretty sweet after that.

Diet is going great, but I will admit I ate some mexican tonight with the wife. Now I have another 14 days till I can do it again.

05/20/12
Pre-Exhaust:

Glute Bridges: 35, 25, 40 x bodyweight
Band Leg Curls: Lightx4x25
11.5" Box Squat: 225x5, 255x5, 275x5, 295x5, 315x2x5
Wide Leg Press: 3ppsx2x10, 4ppsx2x10
[A1]KB Swings: 70x3x20
[A2]KB Forward Lunges: 70x3x20 each leg
Flat Abs: 25x4x15

Oooffffff second set of box squat was killer my glutes were shakey. And then the super set of KB swings into front rack walking lunges was BRUTAL.

warning, back/butt cleavage on the box squats. Hahhaha.

Day I and II of "The Trail to 1300"

05/14/12
"Squat" Day

[A1] Glute Bridges: BWx4x25
[A2] Band Leg Curls: Light Bandx4x25
[B] 10" Narrow Stance Box Squats: 135x8, 225x8, 245x8, 275x8, 295x7
[C] Wide Leg Press: 1pltx15, 2pltx15, 3pltx15, 4pltx15
[D1] KB Swings: 24kgx3x20
[D2] Band Pull-Throughs: Light Bandx3x20
[E] Flat Abs: 25lbs+BWx15, 15, 11, 9 (30 sec rest)
Treadmill: 12 minutes @ 3.2 speed, 5.0 incline, 163 avg heart rate

Jibber Jabber: was supposed to be 5 sets of 8 work sets on the box squats, but got a little overzealous with my jumps/ego. Also lost count at 295. HAHAHA. . Everything else was at a good pace trying to get volume in and not resting around like a fat 259er. CARRDIO is boring, but man did it give me a sick calf pump.

05/15/12
"Chest-n-Arms"

[A1] Dips: BWx10, 9, 7, 6
[A2] Facepulls: 100x4x12
[B] CG Floor Press: 135x8, 155x2x8, 170x8, 185x8
[C] DB Incline: 55x12, 50x2x12, 45x12
[D] Band "Pec Dec": Lightx3x12
[E1] Seated DB OH Ext: 55x8, 50x2x8, 45x8
[E2] Incline DB Curls: 25x2x15, 20x2x15
[F] Cross Body Curls: 35x4x10

Treadmill: 15 min, 3.2 speed, 5.0 incline, 156 avg heart rate

Brutal, the pre-exhaust stuff is either going to bring up some of my obvious weaknesses or just make me fucking huge. Because never had that much blood in my arms and chest before and entire training day. On the "F" superset I was supposed to do Tate extension but my tris shit the bed by that point. Oh did I mention VOLUME good GRIEF.

here is a video of the box squat top set. I am not so sold on these helping my squat but they definitely bring up my posterior chain and deadlift.

SPF North Myrtle Beach Classic: The Short Version

Short Story

Squat
waved first
waved second
425 - 3 whites

Bench
245
265 - fail
265 - fail

Deadlift
475 - 3 whites
500 - 3 whites
515 - fail

Total = 1170@255 lbs
Wilks = 307.914

First place in the Junior 259's, won a ninja sword. (lol)

Week 15, Day 1, Bench (light) 13 days out

Yep 13 days out from the lolSPF NMB Classic. My first meet!

Bench (Paused): 215x1
DB Bench: 60x3x10
Neutral Facepulls: 3x15
Straight Pushdowns: 3x15
Hammer Curls: 2x10

Obviously reducing intensity and volume in order to peak for meet. Nothing exciting and did this all super fast.