Wednesday, February 29, 2012

2/29 Max Effort 3 Board Bench Press w/Shirt & Chains

Today we are about 4 weeks out of our meet. We worked 3 Board Bench Press with 40lbs of chains in our Shirts.. Fred is breaking in his new Titan Super Katana single, while Nick is using his Inzer single Phenom. Everyone in our group hit new PR's .. great job!!

3 Board w/Chains:
Nick: 355x1, 405x1, 425x1, 445x1, 465x1, 475x1
Fred: 355x1, 405x1, 425x1, 445x1, 465x1
Ed: (Raw) 355x1, 405x1, 425x1
Kellie set a new PR, working up to 145 w/ Chains
Justin worked up to 285 w/Chains

Accessory work:
Rope Tricep Pushdowns
50x20, 60x15, 70x15, 75x12

Front Dumbbell Raises
4 sets of 30x15

Seated Close Grip Rows
140x15, 165x15, 185x15, 205x10

Monday, February 27, 2012

Max Effort Deadlift - Future 2/27

Today we deadlifted with bands from the top for heavy sets of 1.. the bands from the top teach you to accelerate off the floor, and the weight becomes heavier at the knees.. working thru lockout.

Nick:    315x1, 405x1, 495x1, 545x1, 565x1, 585x1, 605x1 (fail)
Fred:    315x1, 405x1, 495x1, 545x1, 565x1, 585x1 (near lockout), 605x1 (fail)
Kellie:  up to 325x1
Justin:  up to 445x1

Accessory work:
Lat Pull downs to the front - Close Grip
140x15, 160x15, 170x15, 170x12

Weighted Roman Chair Back Raises
25x15, 35x15, 45x15, 55x12

Weighted Leg Raises (abs)
10x20 x 4 sets

Deload Week 2/21 - 2/26

This is a de-load week.. meaning we don't work out and allow the bodies to heal fully. The reason we do this is we are 5 weeks out from the meet, and we want to "peak" at the meet, rather than be at the tiring end of a  long work-out cycle.

Tuesday, February 21, 2012

2/20/12 - Max Effort Squat Future

Today was Squat Future - meaning we squatted in the rack with bands suspended from the top, which stretch and lighten the weight at the bottom of the squat.. this condition your body to handle the heavier weight at the lift off and in the top portion of the lift.  Conditioning the Central Nervous System to handle 500 or 600 lbs plays a big role in future successful lifts. The reason why this lift is called the "Squat Future" is because it is a weight that you will be able to Squat in the Future..

315x1, 405x1, 495x1, 545x1, 585x1

225x1, 275x1, 275x1, 275x1, 275x1

275x1, 315x1, 365x1, 405x1


Sunday, February 19, 2012

2/19/12 Dynamic Bench @ 50%

Today was back to basics .. 50% of 1 RM for 8 Sets of 3 Maximum speed..

Nick:  8 sets x175x3
Ed: 8 sets x185x3
Justin: 8 sets x135x3

Then we hit the 4 Boards for Close-Grip - working the Triceps real hard here. I didn't slide out to Competition grip until the last set..


For Upper Pec/Front Delt accessory work we worked an exercise we haven't worked in awhile - Floor Dumbbell Presses.. we did these presses with the elbows out to the side to maximize upper Pec/Front Delt work and less triceps.. boy did we feel it after the sets.. felt real good


We finished up with Elbow Lat Pulldowns where we isolate each lat individually by sitting with our back to the Lat Pulldown machine, and using a Dip-Arm Sleeve to put our upper arms in, and do sets of 15, contracting the lat to the max..

85x15 (4 sets)

Saturday, February 18, 2012

Fri 2/17 - Dynamic Box Squat Bands

Box Squats with Bands.. we used bar weight of approximately 40-45% of 1RM plus approximately 100-135lbs of band tension.

10 Sets of 245+Bands x 2 Reps

Then followed up with some heavy Accessory work..

Stiff Leg Deadlifts:

T-Bar Rows

Weighted Situps w/75 lbs of plates
4 Sets of 10 Reps

Thursday, February 16, 2012

2/15 Max Effort Bench Press Future

Today's Max Effort Bench Press exercise was the Future method.. where we attach bands to the top of the power rack while we bench press. This causes the weight to be lighter at the bottom of the press, and heavier at the top..the bands are stretched as the bar is lowered down to the chest. It is called the "Future" method because it is a weight you would be able to lift in the future...

Bench Press Future:
Ed - 315x4, 365x2, 405x2, 455x1, 475x1, 485x1, 500x1, 335x10
Fred- 315x4, 365x2, 405x1, 455x1, 475x1, 485x1, 485x1, 385x10
Nick - 315x4, 365x2, 405x1, 455x1, 475x forced rep x 3sets, 385x9

We performed the last few heavy sets with a 2 board to really hammer the triceps. This is especially important when training for a Shirted Bench.

Tricep Pushdowns V-Bar
80x20, 100x20 x 4

Wide Grip Lat Rows
140x15, 160x15, 160x12, 180x10

Side Dumbbell Raises
22.5 x 5 - 4 Sets

Monday, February 13, 2012

New PR's tonight with Deadlift w/Chains.. Kellie 295lbs, Justin 375lbs, Nick 535lbs, 555 Near Miss (As close as it gets)

Tonight was a strong night for most.. Kellie Set a new PR with 255+40lbs chains at 295lbs, Justin 335+40 at 375lbs, Nick at 495+40 for 535, and a super near miss at 555.
All 3 Deadlifts Video...

We followed this up with Good Mornings for 8-10 Reps, Cable Pull throughs, and Weighted Situps.

Good Mornings:
Nick 4 sets 315x8
Justin 4 sets 205x6-8

Weighted Situps 50lbs sets of 10-15.. Justin is the Ab king using the 10lb medicine ball after that!!! Strong!

Sunday, February 12, 2012

Dynamic Bench 2/12/12 - 5 Board Press Triceps Heavy

Today was 60% Bench Reflex presses.. 8 sets of 195x3 for Nick, Fred, and Ed.. 135x3 for Justin. Today, Nick sorted with his leg drive, while Ed really excelled at the end. Ed set a personal PR with a 5 board Tricep Lockout of 500lbs. STRONG!

5 Board Triceps:
Nick- 275x6, 335x6, 375x4, 395x3, 425x1, 445x1, 455x1, 465 (fail)
Ed- Took it up to 500lbs with no failure! Great job Ed!
Fred- Looked real strong, taking it to a fail at 435.. I think he had more in him, but he did 395 for 6 and it really exhausted his tri's early..
Justin- Amazing performance from a mid 200's Raw bencher.. great job, going north of 325 on the Tricep Lockouts!

Nick did Dumbbell Shoulder Presses, while Justin, Ed, and Fred did Standing Overhead Presses

We finished up with Seated Mid-Range Rows heavy..
Nick: 120x10, 160x10, 200x10, 220x8, 260x6

Friday, February 10, 2012

2/10/12 - Dynamic Squat Day

Today was Speed Squats .. 8 Sets of 2 reps at 60% of 1 Rep Max.. we did 8 sets with a Box Squat, and then an additional 3 sets without a Box so we could work on feeling the proper depth, stop, and rebound. We followed up the Speed Squats with Heavy Stiff-Leg Deadlifts, Heavy T-Bar Rows, and finally Weighted Situps..Doing the squats without the box, light weight, we really focused on our form challenges, and we all have different Challenges.. Kellie - keeping her Knees pushing out, Nick - Keeping chest up, Justin .. Hitting competition depth..

Nick has good chest up here.. Good shin position.. hitting 275 like it was 500.. high speed.

Weights, Reps, & Video..

Kellie: 8 Sets of 155x2, 3 Sets of 155
Justin: 8 Sets working up to 185, then 3 sets of 175
Nick: 8 Sets up to 265x2, 3 Sets of 275.

Stiff Leg Deadlift:
Kellie 4 sets up to 165x4, Justin 4 sets up to 245x4, Nick 4 sets up to 405x3

T-Bar Rows:
Kellie: 4 sets 90x5, Justin 4 Sets 135x5, Nick 4 Sets 225x5

Wednesday, February 8, 2012

2/8/12 - Max Effort Bench - Close Grip

Today we work heavy emphasis on the triceps by using a closer-than-normal grip in the bench press. It is not quite so close as a "Tricep Press", but it is approximately body width apart, with hands inside the Index marks on the bar. This is about 4-6 inches closer on each side than a normal bench. We started out with sets of 3 reps.. and worked up to max singles which is normal about 90% of a normal Bench Press 1 Rep Max.

Kellie: 75x3, 95x3, 105x1, 105x1, 110x1, 110x1
Justin: 135x3, 185x3, 225x3, 225x2, 225x1, 230x1
Nick 135x3, 185x3, 225x3, 275x3, 295x3, 315x3, 315x1

We followed up with Hi-rep accessory work:
Dumbbell Rows, Reverse Flyes, and Straight bar tricep press-downs.

Monday, February 6, 2012

2/6 Max Squat Test / Rack Pulls Max Effort

Today was a Max Squat test for Justin & Kellie - where they worked on making sure they could get to competition depth.. and got used to some light knee wraps. Kellie did great with a 225lb Max Squat and nearly nailed 235lb.. Justin broke his old PR with a strong 235!! Great job Justin & Kellie!
Tonight, I (Nick) lifted alone, and I am pretty confident with my squat depth, having nailed it for 515 back on 12/26, and 540 with Chains off a box 2 weeks ago, so I went with some heavy Rack Pulls to work on what I consider my weak point - which is my deadlift from Knees, up to Lockout. I went heavy, but was able to put in some serious volume as well:

Rack Pulls(Below Knee)
Can you say TIRED HAMSTRINGS!!!!?!?!??! Tune in Wednesday for some great Max Effort Chest Work!