The Contest...

My return to the powerlifting platform is complete. I did so-so. The meet was an ADFPF sponsored meet and took place Saturday Dec. 11, 2010. It was a RAW meet and I entered the 220 Master's division. It was bench and deadlift only. On Friday morning I weighed in at 225.6 (5.6 lbs over my weight class!). So, over course I had to drop weight. Friday was miserable! Did not drink my morning coffee. Instead, I opted for sitting in the sauna for 1/2 an hour. I did eat some salmon for lunch (no water or drink). By 6 pm I was 3 pound over. A few trips to the bathroom, no water, and one more sauna break and I was down to 222.4. By the time I went to bed I was below 222. I woke up at 6 am Saturday morning and I was down to 220.8. At 8 am, I weighed in at 219.6. I lost 6 pounds in 24 hrs.

Well, I opened on my bench at 335 and nailed it. next was 350. This I nailed too but it was a tad bit harder than I expected. I decided to do a bit under my goal of 365 and went to 360. This may have well been 560 because it went about 6 inches off my chest and stalled! I had hit 365 in training (with a touch and go) very easily and I was pretty confident 360 would go but not today. I can only blame it on the weightloss.

As for the deadlift, I opened at 440 and this was easy. went to 465...easy. I guess the bench shot my confidence because my goal was 500 on the deadlift but I chickened out and went for 480. I destroyed this as well. 500 would have gone.

So lessons learned?...don't put myself in the "drop weight" situation again! Right now I am thinking of entering a meet in March. This one will be a full lift (SQ, BP, DL) raw meet. I will make a decision soon.

here is video of my meet.
http://www.youtube.com/watch?v=Xpec2rLEM1c

3 days away!

Well, my powerlifting comeback is only 3 days away. I feel super confident about my bench press...deadlift is a question mark. Honestly, this is good becasue I am not constantly thinking about it. I'll either hit my goal or not. I am viewing this as a benchmark for the next time I compete. In all reality, I have only been really training specifically for powerlifting for about 10 weeks so eventhough I am confident about my bench, I truly don't know what I will deadlift. I plan to open at 440 lbs and just go up from there. I'm thinking it'll be like this : 1st-440, 2nd- 465-475, 3rd-480-500.

I am still about 5 pounds over my weight class (100 kg). yes, I will have to lose some water weight prior to weight in. The key is getting this weight off without depleting my energy. I may have to do some sauna treatment! I have a wrestling background so I have been there before but it ain't fun. I just don't want to "diet" right now becasue then my strength will be zapped. I will drink a ton of water today and tommorrow then shut it off until weigh in. This is an old indian trick to weight loss prior to a weigh in...eventhough you aren't drinking water, you will continue to pee like you have been drinking water thus you lose water weight.

making weight won't be an issue. I'll hit the weight limit with no problem.

I will post results by Sunday.

Contest prep...the last week...

Major taper this week. Actually last week was bit of a taper too but more so this week. I kind of tapered more on the deadlift than the bench press. I think it was Bill Starr that used to say "the lower back thrives with rest" and I totally believe this. everything feels great. lets see come meet day! 5 days to go!

here's what I did today:

Bench press- 45x alot, 135x10, 225x3, 275x1 (paused), 315x1 (paused), 335x2 (paused both reps...this will be my opener)

Deadlift- 135x5, 225x3, 315x2, 365x1, 405x1, 440x2 (this will be my opener)

Contest prep week 9/ workout B

I need to learn to trust my knowledge. As you know, I have been dealing with some hammy issues. Deep down I knew this was a sign of overtraining. I used this week to taper off (which is normal at this time prior to a meet) but I still felt like I was gonna strain my hammy. Well, The break has done me good! Did my last deadlift workout today. MAJOR CONFIDENCE BOOSTER!! Hit my opener for 2 reps and did one more heavier set for a single that felt awesome. I now feel that 485-500 is a very realistic goal. All depends on how I feel that day but my confidence is back! I am still about 5 pounds over my weight class limit but I'll get it off.

Here's what I did today:

Deadlift- 135x5, 225x3, 315x2, 365x1, 405x1, 440x2, 460x1 (easy!)

Speed bench press- 225+80 lbs of chain x 3 reps x 9 sets (45 sec breaks, 3 different grips, all reps paused)

Contest prep week 9/ workout A

Great day today. It's all coming togther (on the bench at least). Felt very strong.

Here's what I did today:

Bench press- 45x alot, 135x10, 225x3, 275x1 (pause), 315x1 (pause), 350x1 (competition pause), 355x1 (competition pause), 365x1 (touch and go), 345x2, 340x2

Decline Bench- 365x2, 375x2

Deadlift (just feeling it out)- 135x5, 225x3, 315x1

Contest prep week 8/ workout C

Today was my last squat workout prior to the meet. Set a new RAW PR! Hit a 405 with no wraps or suit....belt only. I will say this is a recent PR. I think the most I have ever done raw was 425 but this was a long time ago. This felt awesome. I did not feel it in my hammy at all. This kinda concerns me though. I am starting to think this hammy issue is some type of technique issue in my deadlift.

here's what I did today:

Squat (belt only)- 45x10, 135x5, 225x2, 315x2, 365x2, 385x1, 405x1 (new PR)

Speed bench- 225+40 lbs of chain x 3 x 9 sets (3 different grips, 45 sec between sets, all reps paused)

Flat DB press- 100's x15, 9

Bodyweight is a bit up. I weighed in at 225 today. Not too concerned being that it is the day after Thanksgiving but I will have to watch my diet for the next 2 weeks. Won't be an issue.

Contest prep week 8/ workout B

Not quite sure what to say about today's workout. Honestly, my legs feel dead! I have absolutely scaled down my workouts by eliminating some assistance work. I have been hitting my programmed weights each week. But last week and this week, my legs have felt overtrained. This was the first week I have missed getting a Rack DL PR. My previous best on 2 holes up was 635. Today I attempted 640 and it may have well been 740...it did not budge. Alot of this stems from my concern over my right hammy. Although I have not strained it, I still feel that achy, crampy, tendintis feel in it. I have eliminated my light deadlift day and I will do one more heavy squat day. My only salvation in all this is that in past meets I have had similar problems and ended up pulling PR's the day of the meet.

Next 2 weeks will be nothing but contest prep. I will do nothing but bench and deadlift on Monday and Thursday. Hopefully I will be fresh as a daisey come meet day!

Here's what I did today:

Deadlift- 135x5, 225x3, 315x1, 405x1
Rack deadlift (2 holes up)- 495x1, added straps, 545x1, 585x1, 640x miss

cable triceps extension- 4 sets of 6 reps
Leg curl- 3 sets of 8 reps

Contest prep week 8/ workout A

2 weeks to go! I feel pretty strong. Not quite my strongest but close. Really cut out alot of assistance work. It will be like this until the meet. Hit a 350 paused bench today. I will really need a good day to hit my goal. I really don;t have anything to compare this meet to. The only RAW meet I ever did was my first in 1988. In this meet I hit a 305 RAW bench press at 200 lbs. Other than this, I have done a few open attempts raw. I know I have hit a 370 raw in competition. So I guess this is my bench mark. I do think I could surpass this eventually. Maybe not in this meet but eventually.

Here's what I did today:

Bench press- 45 x alot, 135x5, 225x3, 315x1 (paused), added writs wraps, 345x1 (comp pause), 350x1 (comp pause), 335x2, 340x2, 340x1 (tried a second but no go)

High band bench press (green bands)- 415x1, 524x1, 440x1, 405x3

Cable triceps extension- 4 sets of 6 reps

Conest prep week 7/ workout C

Felt much better today. I was kind of dragging past couple of days. Today I felt awesome. Hit a new 2 RM on the squat. Legs felt good.

Here's what I did today:

Squats (straight bar)- 45 x10, 135x5, 225x2, 275x2, 315x2, 350x2, 365x2 (new PR)
(in between sets I did 5 sets of 15 neck extensions)

Speed bench- 225 x 3 reps x 9 sets (45 sec breaks, paused every rep, 3 different grips)

Flat DB press- 100's x 16, 10, 8
(in between sets I did 3 sets of 8 reps 1 leg curl)

Contest prep week 7/ mini workout

here's what I did yesterday:

TGU- 24 kg x 2/2
Lat pulldown- 5 sets of 5 reps
Rear delt machine- 3 sets of 8 reps
Side laterals- 3 sets of 15 reps

Contest prep week 7/ workout B

Last of what I would call my "really hard" deadlift workouts today. I pulled 455 for 2 reps. Happy about this because 455 was my most recent 1 RM so for 2 was awesome. I layed off the light squats today out of nessecity. Just feel a bit worn down and trying to stay fresh. This RAW style of lifting ain't easy!

Here's what I did today:

Deadlift- 135x5, 225x3, 315x1, added belt, 405x1, 455x2 (new PR!), 445x2, 435x1 (was totally shot by then!)

Cable triceps extension- 5 sets of 6 reps
Leg curl- 3 sets of 8 reps

Contest prep week 7/ workout A

3 weeks to go! I am hitting my numbers every week but I will still need a very good day to hit my goals of 365 and 500. The pause on the bench is what's killing me. Man, is this different than when you train the pause with a shirt! In a shirt, you bring the bar to your chest, pause, and while you are paused you are thinking "man this hurts! I can't wait to push this thing off my chest!" With out a shirt, you bring the bar down, pause, and think " how much longer do I have to hold this thing here" then pray it goes back up. Don't get me wrong, I am not being pessimistic, but it is definitely much harder pausing without a shirt. Thats what makes this such a challenge.

here's what I did today:

Bench press- 45x alot, 135x5, 225x3, 315x1 (long pause), added wrist wraps, 340x1 (comp pause), the rest were touch and go's, 330x2, 335x2, 340x2, 345x1, 335x1

4 board press- 385x2, 405x1

Deadlift (just to feel the form)- 225x2, 275x1, 325x1
(in between sets I did 5 sets of 6 cable tricpes extensions)

Contest prep workout C/ week 6

I decided to lay off the squats today because I have a heavy deadlift day next week. I want to go into this workout with a very fresh back. So, I did some moderately heavy leg presses today instead. I was a bit apprehensive to do this since I've been feeling strong on the squat, but I feel on the edge of overtraining and I think it was the right thing to do. The leg presses still work the legs but spare the back. Believe me, I feel nothing replaces the squat for strength but leg presses do spare the back if that is an issue. Not a huge issue right now, but I don't want it to become one just because I won't listen to my body.

here's what I did today:

Angled leg press- 585x3, 675x3, 725x3, 745x3, 765x3
(in between sets I did 4 sets of 20 neck extensions)

Speed bench press- 215+80 lbs of chain x 3 x 9 sets (45 sec breaks, 3 different grips)

Flat DB press- 75x20, 14, 12
(in between sets I did 1 leg curls for 3 sets of 8 reps)

Contest prep week 6/ mini workout

Today I did exactly the same workout as Tuesday. I have to say, these mini workouts have been wonderful for my shoulders.

Contest prep workout B/ week 6

Deadlift work today. My deadlift is feeling strong. taking it easy on Monday really helped today so I think from here on out I will do some deadlifts on Mondays but very light (focusing mainly on form). I do still feel that twinge in my right hammy. I am starting to think it is more like a varicose vein or some circulation type issue. Nothing to really worry about but I am aware of it.

Here's what I did today:

Rack deadlift (1 hole up plus I stood on plates/ about 4 inches higher than a floor deadlift)- 135x5, 225x3, 315x3, 405x1, added belt 455x1, 500x1, added straps 545x1 (new PR by 10 lbs!), 415x3

SSB squat- 245x3,3,3
(in between sets I did 5 sets of 8 cable triceps extension)

45 degree back extension w/ SSB- 70x6, 75x6, 80x6

Leg curl- 3 sets of 8

Contest prep week 6- mini workout

Here's what I did today:

TGU's- 20 kg x 5/5
Lat pulldown- 5 sets of 5 reps
Rear delt pec dec- 3 sets of 10 reps
DB lateral raise- 3 sets of 12-15 reps

Whole workout took about 30 min.

Contest prep week 6/ workout A

Here's what I did on Monday:

Bench press- 45x alot, 135x5, 225x3, 315x1 (long pause), added wrist wraps 345x1 (competition pause), 325x3, 330x2, 330x2
(in between warmups, I did 4 sets of 20 neck extensions)

Decline Bench press- 365x1, 370x1, 375x1, 380x1 (I was originally hoping to get 2 or 3 on my first set. It was kinda heavy so I just did some singles)

Deadlift (just feeling it out)- 225x3,3,3
(in between sets I did 5 sets of 8 cable triceps extensions)

Contest prep week 5/ workout C

Okay....I admit it, I am an idiot sometimes and don't always follow my own advice. But, sometimes it pays off. I have been a tiny bit concerned about my right hammy lately. Not sure what it is. Maybe a VERY slight strain or just a cramp but I have been feeling a little twitch and it has been annoying me. I had a good DL day on Wed so it's not really effecting me. I said I would not go crazy today on the squat but it felt soooooo good. I went up to 370 for a single with ease (just a belt). Planned on just doing 3 sets of 3 up to 340 but this was easy. So, I guess this just means I have more in the tank BUT I am laying off the light deadlifts on Monday.....yeah right!...well, we'll see.

here's what I did today:

Squat- 45x10, 135x5, 225x3, 320x3, 330x3, 340x3, 370x1
(in between sets I did 5 sets of 8 neck extensions)

Speed bench press- 215+40 lbs of chain x 3 x 9 sets (3 different grips, all paused reps, 45 sec breaks)

Flat DB press- 100's x 14, 7, 7
(in between sets I did 3 sets of 1 leg curls x 8)

Dips- BW x 20, 14

Contest prep week 5/ mini workout

Just found out today that the ADFPF master 1, 220 lb bench press record is well within my reach!!! The current record was set in '06 and is 165 kg (363 lbs). My goal for this meet is 365 but since it is all in kilos, I would need to get 167.5 kgs which equates to 368 lbs. This would be a new national record for this age and weight category. I will need a very good day but MAN would I like to get this record! Feels funny getting a record in the masters division but what the hell! I want this so bad I can taste it! I'm going for it. 4 more weeks....wish me luck!

Here's what I did today:

TGU- 20 x4/4
Lat pulldown- 4 sets of 10
Rear Delts on pec dec- 3 sets of 12
Lateral raises- 3 sets of 12-15

Contest prep week 5/ workout B

Hit my numbers on the deadlift today. Plan was to do 430x3x3. I did my first set. Not easy but I got it good and clean (not toooo hard). On my second set I stopped at 2 reps. pretty sure I could have done 3 but I have been a bit tenative about my right hamstring lately and stopped. If you think you could get hurt you usually do! Power of the mind. I rested for about 5 minutes and decided to test out week 7's weight. I hit 455 for a single. This felt really good. In 2 weeks I will definitely get this for a double. All is going to plan right now. I am thinking of opening with 330 on the bench and 450 on the deadlift with goals of 365 and 500 on my 3rd attempts.

Here's what I did today:

Deadlift- 135x5, 225x3, 315x1, added belt 430x3, 2, 455x1

SSB squat- 230x3,3,3
(in between sets I did 5 sets of 8 cable triceps extensions)

SSB 45 degree back extension (used the SSB across shoulders)- 65x6, 70x6, 75x6

Leg curl- 3 sets of 8

Contest prep week 5/ workout A

Raw bench is feeling like it is close to what it was 2 years ago. Most I have ever done for 5 reps was 330...this was like 5 years ago. Today I hit 325 for 3. Not bad. best thing is that my shoulders feel great! KNOCK ON WOOD!!!!

Here's what I did today:

Bench press- 45x alot, 135x5, 225x3, 315x1 (comp pause), 340x1 (comp pause....long pause!), 315x3, 320x3, added wrist wraps 325x3, 2
(in between warmup sets I did 5 sets of 8 neck extensions)

Reverse band bench press (with green bands from top of the rack)- 405x3, 425x1, 440xmiss

Deadlift- 315+20 lbs chain x 3, 315+40 lbs chain x 3, 315+60 lbs chain x 3
(in between sets I did 5 sets of 8 cable triceps extensions)

I am slowly cutting out some assistance work. I layed off the dips today.

Contest prep week 4- workout C

Here's what I did on Friday:

Squats (straight bar)- 45x10, 135x5, 225x3, 315x3, 325x3, 335x3
(neck extension in between sets for 5 sets of 10)

Speed bench- 215x3x9 sets (used 3 different grip widths, 45 sec breaks)

Flat DB press- 100's x 12, 9, 8
(in between sets I did 1 leg curls for 3 sets of 10)

Dips- BW x 2 sets to failure

Contest prep week 4/ mini workout

here's what i did today:

TGUs- 20 x 4/4

Lat pulldown- 4 sets of 10 reps

Rear pec dec- 3 sets of 15 reps

DB lateral raise- 3 sets of 12-15 reps

Contest Prep week 4/ workout C

Feeling good today! Hit a new PR on the rack deadlift (1 hole up). Hit a 600! Awesome to pull that kind of weight. Now I'd be real happy if I could pull it off the ground!

to see video of todays workout, go to: www.youtube.com/watch?v=q73DkdOV9Xw


Here's what I did today:

Rack deadlift (1 hole up, plates about 5 inches off the ground)- 135x5, 225x3, 315x3, 405x1 added belt and straps, 495x1, 545x1, 585x1, 600x1 (NEW PR!), took away straps 455x3

Squats (straight bar)- 225x3,3,3
(in between sets I did 4 sets of 10 cable triceps extensions)

45 degree back extensions- 25 behind head x 6, 30x6, 35x6

leg curls- 3 sets of 10

Contest prep week 4/ mini workout

Here's what I did today:

Turkish Get up- 20 kg x 3/3 (took about 6 minutes)

Chest supported row- 3 sets of 5 reps

Lat pulldown- 4 sets of 5 reps

Pec dec rear delt- 3 sets of 15

DB lateral raise- 3 sets of 12-15

Contest prep week 4/ workout A

Here's what I did yesterday:

Bench press- 45x20, 135x5, 225x3, 315x1 (with contest pause), 335x1 (w/ contest pause), 295x3, 305x3, 315x3,3,3
(in between warmup sets I did 5 sets of 10 neck extensions)

4 Board press- 365x3, 385x1

Dips- BW+60x5, +65x5, +70x5

Deadlift- 315+10 lbs chain x 3, 315+30 lbs chain x 3, 315+50 lbs chain x 3
(in between sets I did 4 sets of 10 cable triceps extensions)

Contest prep week 3/ Workout C

I am renaming my workouts. From now on I will refer to my 3 main workouts as "A,B,and C" and my other workouts as simply "mini workouts". This is because I will not always be doing the mini workouts on the same days every week. I try to do them on Tues and Thur but as the weights get heavier I will sometimes either not do a mini workout or move them to different days (depending on how I feel). For instance, I was smoked on Thursday (the day after my heavy deadlift workout), so I layed off the mini workout. I felt it would have been counter-productive and would have lead to overtraining. Because I layed off yesterday, today's workout was decent (not sure it would have been a good workout if I hadn't rested yesterday). I may do a mini workout tommorrow.

Here's what I did today:

SSB squat- 65x10, 155x5, 225x3, 315x3, 295x5,5 (having squatted with a straight bar for the last 3 weeks, I can tell you that the SSB is MUCH harder!)
(in between sets I did 5 sets of 12 neck extensions)

Speed bench press- 205+80 lbs of chain x 3 x 9 sets (paused every rep, 45 sec breaks between sets, used 3 different grip widths)

Close grip bench press- 185x18, 12, 10 (pretty hard after doing the speed benches)
(in between sets I did 1 leg curls for 3 sets of 12)

Contest prep week 3/ workout #3

New 5 RM today on the deadlift! I must admit, I knew I would get this but I was feeling a bit run down and tired. I felt a bit overtrained. On my 5th rep, I felt a slight "irritation" in my right hammy (more like a cramp than a strain). May layoff my workout today just as a precaution. Always feels good to hit a PR though! This was 82% of my goal for 5 reps so I think I am right where I wanna be. Rack DL's next week then I will go to sets of 3.

here's what I did:

Deadlift- 135x5, 225x3, 315x1, 410x5 (new PR!), 430x2 (was thinking 3 but stopped)

12" box SSB squat- 220x5,5,5
(in between sets I did 4 sets of 12 triceps extensions)

Sumo Romanian deadlifts- 225x5, 235x5, 245x5

Leg curls- 3 sets of 12

Contest prep week 3/ mini workout

Here's what I did today:

TGU- 16kg x 5/5

Chest supported row- 5 sets of 5 reps

Lat pulldown- 3 sets of 10

Cable pullover- 3 sets of 10

Rear pec dec- 3 sets of 20

DB lateral raise- 3 sets of 12-15 reps

Shoulders feel much better this week. Especially considering I had a pretty heavy bench session just yesterday. Guess all the upper back and rear delt work (along with the TGU's) is really helping!

contest prep week 3- workout #1

Man, it felt good to be back in the 3's today on the bench!

Here's what I did today:

Bench press- 45x10, 135x5, 225x3, 315x1 (pause), 340x1 (paused), 295x5, 300x5, 305x4
(in between sets I did 5 sets of 12 neck extensions)

Decline BP- 325x5, 350x2, 365x1

Dips- 55x5, 60x5, 65x5

Deadlift- 295+20 lbs chain x 3, 295+40 lbs chain x 3, 295+60 lbs chain x 3
(in between sets I did 4 sets of 12 cable trcieps extension)

Contest prep week 2/ workout #5

Here's what I did yesterday:

Squat (straight bar)- 45x10, 135x5, 225x3, 295x5, 305x5
(in between sets I did 5 sets of 15 neck extensions)

Speed BP- 205+60 lbs of chain x 3 x 9 sets (used 3 different grip widths/ 45 sec breaks)

Flat DB press- 75x20, 12, 11
(in between sets I did 2 sets of 15 leg curls)

Dips- BW x 12, 10, 10

Contest prep week 2/ mini workout

Here's what i did today:

TGU- 20 kg x 3/3

Chest supported row- 3 sets of 10

Lat pulldown- 3 sets of 10

Cable pullover- 3 sets of 10

Reverse pec dec- 3 sets of 20

DB lateral raise- 3 sets of 12

left shoulder has been bothering me a bit. Just trying to keep it strong. Feel like the TGU and rear delt work is helping but I have obviously upped my pressing alot (chest pressing) so I have been adamant about icreasing my upper back work to balance this out.

Contest prep week 2/ workout #3

Here's what I did yesterday:

Rack deadlift (2 holes up/ bar started just below knees)- 135x3, 225x3, 315x3, 405x1, added straps and belt 495x1, 585x1, 635x1 (new PR!), took away straps 495x3 (new 3RM)
(in beween warmup sets I did 5 sets of 15 neck flexions)

12" box SSB squat- 215x5,5,5

Sumo Romanian Deadlift- 205x5, 215x5, 225x5
(in between sets I did 5 sets of 15 cable triceps extensions)

Contest prep week 2/ workout #2

Mini workout today. here's what I did:

TGU- 20 kg x 3/3

Chest supported row- 4 sets of 5 reps

Lat pulldown- 3 sets of 10 reps

Cable pullover- 3 sets of 10 reps

Band pullaparts- 3 sets of 12-20 reps

DB lateral raise- 3 sets of 10-12 reps

Contest prep week 2/ workout #1

Here's what I did today:

Bench press- 45x20, 135x5, 225x3, 275x1, 335x1 (competiton pause), 275x5, 280x5, 285x5, 290x5
(in between warmup sets I did 5 sets of 15 neck extensions)

Reverse band bench press (using green bands)-365x5, 385x3, 405x2

Dips- 45x5, 50x5, 55x5

Deadlift- 295+10 lbs chain x 3, 295+30 lbs chain x 3, 295+50 lbs chain x 3
(in between sets I did 5 sets of 15 cable triceps extension)

Contest prep week 1/ workout #5

Mini workout today. Here's what I did:

TGU's- 16 x 5/5

Lat pulldown- 5 sets of 5 reps

Cable pullover- 3 sets of 10 reps

Band pullaparts- 3 sets of 15-20 reps

DB lateral raise- 3 sets of 10-12 reps

Contest prep week 1/ workout #4

Here's what I did today:

Squat (straight bar)- 45x10, 135x5, 225x3, 280x5, 285x5, 295x5 (surprizingly EASY!!!!)
(in between sets I did 4 sets of 20 neck extensions)

Speed bench press- 205+40 lbs chain x 3 x 9 sets (45 sec breaks/ 3 different grips/ all paused reps)

Flat DB press- 100's x 11, 8, 6
(in between sets I did leg curl 2 sets of 20 reps)

DIPS- 3 sets of 10 reps with 20 lbs. of chain over my neck

Contest prep- week 1- workout #3

Awesome workout today! Hit 400x5 on the deadlift wearing just a belt. Though this isn't a 5RM, I haven't done this in maybe 6 years. Felt great!

here's what I did today:

Deadlift- 135x3, 225x2, 315x1, 400x5,5
(in between sets I did 4 sets of 20 neck flexions)

12" box SSB squat- 205x5,5,5
(in between sets I did 5 sets of 20 triceps extensions)

Sumo stiff leg deadlift- 185x5, 195x5, 205x5
(haven't done these in years....I was looking for a better hamstring strengthener and this is it! Weight was light)

The 400x5 in the DL was not easy but not super hard. I think 415 for 5 would have gone. I had planned on doing a 3rd set but decided to not risk injury and stopped after 2 sets.

Contest prep week 1/ Workout #2

Here's what I did today:

Turkish get ups- 16 kg x 5/5 (took about 8 min)

Lat pulldown- 5 sets of 5

Chest supported rows- 3 sets of 5

Band Pullaparts- 3 sets of 20

DB lateral raise- 3 sets of 10

AB wheel- 1 set of 12

Contest prep wk 1/ workout #1

Here's what I did today:

BP-45x20, 135x5, 225x3, 275x1, 330x1 (comp pause), 260x5, 265x5, 270x5, 275x5, 280x5
(in between sets I did 4 sets of 20 neck extensions)

4 board BP- 315x5, 325x5

Dips- 25x5, 35x5, 45x5

Deadlift- 295x3, 295+20 lbs chain x 5, 295+40 lbs chain x 5
(in between sets I did 5 sets of 20 triceps extension)

EXCELLENT workout today!

My next 8 weeks "pre-contest" routine

So here it is. This is roughly the template I will follow for the next 8 weeks. This is subject to change since I am still doing some experimenting with this "RAW" thing. I am still not sure which way is the best to train raw...using a Westside template or just doing a good old fashion linear periodization program. I have had good results follwong Westside in the past but I think I am getting better results just doing periodization for my raw bench. We'll see. Here is the template I will follow for the next 8 weeks:

Week 1
Monday
Bench- 5 sets of 5 reps starting with approx. 70% of contest goal. Cycle down to 3 sets of 2 reps with around 95%
Lockout work- 2-3 sets of 5 reps. Either board presses, rack presses, or decline benches (just to train my CNS and triceps)
Dips- 3 sets
Light deadlift- using chains
Triceps extensions

Wednesday
Heavy deadlift work- alternate between floor and rack work, cycle down to 2 reps
Low box squat- 75% of Fridays squat weight for same sets and reps
Tricep work

Friday
Heavy squats- cycle down to sets of 2 reps
Speed bench- 9 sets of 3 using different grips and using 3 week waves. chains will be used
Flat DB press- 3 sets to near failure
Dips-2-3 sets to near failure

On T&Th I will do some kettlebell work and upper back work. We'll see how this goes. Again, alot of this is experimentation.

Workout #4/week 8

Did my day 4 today (instead of Thursday becasue my back was stiff).

here's what I did today:

TGU- 16 kg x 6 min alternating sides

Snatches- 24 kg x 1:30- 37 reps, 3 min break, 24 kg x 1:30- 38 reps

Lat pulldown- 5 sets of 5 reps

Chest supported rows- 3 sets of 5 reps

Band pullaparts- 2 sets of 20 reps

Nothing crazy. Took about 35 minutes

Workout #5/ week 8

Took off yesterday due to a stiff back. Not real significant pain but I decided to be smart for once and lay off. Felt AWESOME today though! So good in fact that I hit a new PR on my squat. This was with a straight bar too. Had no plan to do this but I felt to good not to. I have to say I left alot in the bank too! 8 weeks ago I maxed out at 350 and this was hard. Today I hit 365 after doing 3 sets of 3 and felt I had a good 20 more pounds in me. Totally raw, no belt, wraps, etc. Now, if I can only get that damn bench up! I have a plan for this as well. I will post this next time.

Squats (straight bar)- 135x5,5, 225x3, 315x3, 320x3, 325x3, 365x1 (new PR!)
(in between sets I did 5 sets of 12 neck extension)

Speed bench (3 different grips)- 205x 3 reps x 9 sets (45 sec. breaks)

Flat DB press- 90x14, 9
(in between sets I did 3 sets of 12 leg curls)

Dips- BW x 17, 10, 10

Workout #3/week 8

Woke up this morning with a very stiff lower back. Not like a lifting injury pain, more like a "slept weird" pain. Did not effect my workout at all though. No pain whatsoever while deadlifting. I was prepared to lay off today but it felt fine.

Here's what I did today:

Rack deadlift (2 holes up)- 135x3, 225x3, 315x3, 405x1 added straps and belt, 495x1, 585x1, 615x1 (new PR!), took away straps 465x3 (new PR!)
(in between sets I did 5 sets of 12 neck flexion)

12 inch box SSB Squat- 235x3,3,3,3
(in between sets I did 5 sets of 12 reps triceps extension)

Leg curls- 3 sets of 12 reps

Workout #2/ week 8

Well, after talking to a few "real" experts in the field, I have figured out how I can alter my bench routine to make it more suitable to increase my RAW bench max. I didn't quite realize it, but all my max effort movements I was performing in training were pretty much geared towards increasing a shirted bench max. I need to do more max effort movements off my chest versus alot of board and rack pressing. I will start throwing in more decline, swiss bar, and dip type movements into the routine. Hopefully this will "rejuvinate" my stagnant bench press.

here's what I did yesterday:

TGU's- 16 x 6 min (4/4)

VWC style snatches- 16 kg x 7 reps x 27 rds (189 reps in 13.5 min.)

KB military press- 32 kg x 16R/ 15L, 12/11, 9/9

Lat pulldown- 5 sets of 5 reps

Band pullaparts- 2 sets of 20 reps

Workout #1/ week 8

Just didn't have it on the bench press today. This is the first time in this cycle that I missed hitting the reps that I wanted to get with a particular weight. I was suppose to hit 325x3 and it felt like it weighed 425! I attempted 315 for 3 but only got 2 (I've hit this for 7 in the past!). I am gonna make some changes in the coming weeks. I have about 8 weeks to go before my contest so I have plenty of time to make adjustments.

Here's what I did today:

Bench press- 45x20, 135x5, 225x3, 275x1, 325x2, 315x2, 305x3,3
(in between sets I did 5 sets of 12 neck extensions)

Flat DB press- 90's x 12, 10

Deadlift- 275+30 lbs chain x 3, 275+40 lbs chain x 3, 275+50 lbs chain x 3, 275+60 lbs chain x 3
(in between sets I did 5 sets of 12 triceps extensions)

Workout #5/ week 7

Here's what I did today:

Squat (straight bar)- 135x5, 225x2, 300x3, 315x3,3,3
(in between sets I did 5 sets of 15 neck extensions)

Bench press- 235x3,3,3,3 (I paused each rep for at least 3 seconds)
(in between sets I did 3 sets of 15 leg curls)

Flat DB press- 85's x 14, 10

Coming soon: I MAJOR rant from me on the current state of exercise in this country. Something to think about...If the current "common" ways of working out are sooooooo great (Freemotion equipment, Pilates, shoes that help burn calories, big ball training, balancing on one foot, etc., etc., etc.) then why is this country so fat and weak????

My vent about the current state of exercise....

Let me start of by saying, I by no means consider myself "the strongest, leanest, animalistic, personal trainer in the world", but I do workout religiously and intensely 5 days a week. I quess some consider me "hardcore" but I don't see it this way...I see it more as being "dedicated". I definitely try my best to practice what I preach. This being said, I just don't get the current state of exercise in this country.

Mainstream exercise, to me, seems like its becoming "WIMPY"! Back in the old days (old days for me is the 80's) people seemed to workout much harder than they do now. Based on stuff I read, it seems like people in the 40's, 50's, and 60's worked out even harder. Of course they didn't have all the "great" modern exercise equipment that we have now that make exercise sooooo much "better". I truly feel that exercise machines, pilates, functional training, vibration machines, balance shoes with thick soles, etc., etc.,etc. have made exercise more "comforting" and cater more to the masses. Marketers advertise certain types of exercise and exercise gizmos to simply get as many people to partcicpate as possible no matter what benefits they get. It's about MONEY. Marketing has made exercise...do I dare say it....EASY!

Now before all the Pilates, Functional, and EZ stride-thick sole people jump on me, let me explain: I too use some (alot) of these movements and tools with my training clients. I think alot of this stuff is good and very beneficial, BUT, here's my dilema...how can any form of exercise that doesn't even cause you to break a sweat be any good for you??? I mean come on! I have participated and know people that workout really hard doing pilates and using Freemotion equipment but they are the minority! Most people do this stuff because of the claimed benefits and the fact that it's "not too hard"! What pisses me off are the people at the gym who stand at the Freemotion machine, balancing on one leg, doing a few one arm rows with 10 pounds getting upset at me for doing 5 reps of heavy deadlifts and squats, or high rep kettlebell swings. Yes, squats, deadlifts, and swings are intense exercises and hard work. I am DEFINITLY NOT one of those guys who screams and yells "ALL ME BABY" at the top of my lungs then slams the weight down to emphasize how strong I am so everyone can see. I hate those guys, but my goodness, don't get upset, nervous, or irritated just because I am lifting more than 100 pounds! A lady at the gym actually got upset at me the other day because I was making her nervous because I was deadlifting 315 pounds (alot in my gym but normal in many others) and didn't have a "spotter" (if someone can tell me how to "spot" a deadlift I'd like to know). She then asked "if I could at least put the bar down a little quieter!" Okay, I can understand this (this is the main reason I ususally workout in my own home gym), but how about the people that get pissed at guys doing TRX bodyweight work because it takes up too much space? And heaven forbid someone use the squat rack to actually do squats....I mean, where are people gonna put their curl bar? See what I mean?

I could take someone through a workout doing nothing but pushups, bodyweight squats, pullups, dips, and jumping jacks for 20 minutes and they'd get 10X the workout as the person that just spent 1 hour tugging and twisting on the Freemotion machine or lying down on a big ball and pretending to do abs. To get any benefit from exercise you have to exert yourself! Thank GOD for the Crossfit and kettlebell movement! I am not a huge fan of Crossfit but it absolutely has done 2 things: It's taken exercise back to its roots and made it "real" again, and 2. it has proven to women that they can lift heavy, be strong, and still look very feminine.

Yes, I absolutely know you can exert yourself doing Pilates and Freemotion work. You can workout really hard lying on a big ball. It's all about pushing yourself. I guess my vent is this, if you're at the gym and you see someone working out hard, don't complain that the person is too intense. You HAVE to be intense to get anything out of it. What you need to do is take a good look at your own workout and think "why aren't I sweating and huffing and puffing like that person?" Don't be offended at the man or woman who won't take their headphones off to talk to you while they are running. This is called "FOCUS". Your intensity may be different than the intensity of a guy or girl deadlifting 300 pounds, BUT it's not about how much weight is being lifted or how fast you are running, its about how much you are putting yourself into the exercise. Could you do more? Could you rest less? Could you talk less? Do a few more reps? You can't be upset if you join a gym and don't get benefits. And you certainly can't get upset if you see the man or woman next to you working hard and sweating like a pig. Chances are, this person is in better shape than you!

workout #4/ week 7

Here's what I did today:

TGU- 12 kg x 4/4 in 6:30

Snatches- did 3 timed sets, 1:15 each with a 24 kg. set 1- 31 reps, set 2- 32 reps, set 3-34 reps (allowed about 3 min between sets)

KB Military press (about 50% volume from Tuesday)- 32 kg x 8/8, 6/6, 4/4

Lat pull- 5 sets of 5 reps

Band pull aparts- 2 sets 20 reps

Ab wheel- 11 reps

Workout #3/week 7

Good day! Deadlift felt awesome! I also did some LOW box squatting onto a 12 inch box.

Here's what I did today:

Deadlift- 225x3, 315x1, 425x3,3,3 (decided not to do a 4th set because the 3rd set was tough...no way I'd get 3 and decided not to risk injury)

12" Box SSB squat- 225x3,3,3,3
(in between sets I did 5 sets of 15 cable triceps extensions)

Leg curl- 3 sets of 15 reps
Neck flexion- 3 sets of 15 reps

Workout #2/ week 7

here's what I did today:

TGU- 12 kg x 6 min. (4 each side...focused on form)

VWC style snatches- 16 kg x 7 x 26 rounds (182 reps in 13 min.)

KB military press- 32 kg x 15R/15L, 11/8, 8/8

Lat pulldown- 5 sets of 5 reps

Ab wheel- 1 set of 10

Workout #1/ week 7

After a nice lil break from the cycle, it felt good to hit some big(ger) weights today. I really dug into the powerlifting toolbox and did a max effort bench exercise that I hadn't done in a while but definitely plan to bring it back to the routine. It was the reverse band bench press. I used a pair of green bands and attached them to the top of the power rack and then onto the ends of the bar. As I benched, the bands streched, thus making the weight lighter when the weight was on my chest and heavier at the top (due to less stretch). This does 2 things: 1. it makes you focus on exploding through the lockout (you need power because the weight gets heavier at the top of the movement), and 2. it mentally prepares you to handle bigger weights. Working with 4 plates on each side and actually doing it makes it seem like no big deal!

So here's what I did today:

Reverse band bench press (with a pair of green bands)- 225x5, 315x3, 365x1, 405x1, 425x1, 435x1, 445xmiss (close), 405x2, 365x5
(in between sets I did 5 sets of 15 reps neck extension)

Flat DB Press- 85x13, 9

Deadlift- 275+20 lbs chain, 275+30 lbs chain, 275+40 lbs chain, 275+50 lbs chain
(in between sets, I did triceps extension for 5 sets of 15 reps)

Deload week - Workout #4

I really felt the need to move some weight today. So, I did some singles with moderate weight. Not to crazy but enough to wet my appetite. Here's what I did today:

Squat (straight bar)- 250x1,1,1,1,1, 275x1,1,1, 315x1,1 (focused on depth. 45 sec breaks)

Bench press- 250x1,1,1,1,1, 275x1,1,1,1, 315x1 (paused every rep. 45 sec breaks)

Deadlift- 315x1,1,1,1,1,1,1,1,1,1 (45 sec breaks)

Whole workout took about 40 min.

Had a lady in the gym ask me if I could "please put down the weight a little quieter" when I was deadlifting. I smiled and said "I would if I could". Thats the price I pay for occasionally working out in a commercial "fitness center"!

Deload week- workout #3

Another kettlebell complex. Did this today with my buddy. Its always nice to have a partner for a change of pace.

Here's what we did today:

VWC style snatches- 16 kg x 7 reps x 25 rounds (175 reps in 12:30)

we then did the following:

2 rounds of the following complex with double 16 kgs. 3 min break between rounds.

Swings x10
Military press x5
Swings x10
Squats x5
Swings x10
TGU x 1 each side
Swings x10
Snatch x5
Swings x10

deload week- workout #2

Today I did the powerlifts in a "complex" style. Used approximately 50% of my max on all 3 lifts. Just feeling it out and keeping it fresh!

Here's what I did:

I did the following complex for 5 rounds. Allowed 1-2 minutes between rounds, no break between exercises. Whole workout took about 15 minutes.

Barbell squat- 185x3
Bench press- 185x3
Deadlift- 225x3

I then did some stretching and traction. felt good!

Yes, this was relatively easy, but again, the point of a deload week is about healing. Today was more like "active rest".

Deload week---workout 1

used some "moderate" weight KBs today and focused on military presses. i also did some timed snatches at the beginning. Good to know I haven't lost much since I haven't touched a 24 kg for snatches since my RKC test. I had been doing lots of snatches but with lighter weight (mostly a 16).

Here's what I did today:

KB snatches- 1:00-28 reps, 1:00- 29 reps, 1:00- 28 reps (3 min break between sets)

Did 2 rounds of the following complex. Allowed as much time as I wanted between sets but for the most part, I rested between 15-60 sec. For the first round I used a 28 kg in my left hand and a 24 kg in my right. For the second round I switched hands.

Military press- x5
Swings- x5
Military press- x5
Front squat- x5
Military press- x5
TGU- x 1 each arm (used the 24 for first round, 28 on the second)
Military press- x5
Double snatch- x3 (this was pretty tough)
Military press- x5

workout #5/ week 6

here's what I did today:

SSB squat- 65x5, 155x5, 245x1, 290x3,3,3,3
(in between sets I did 5 sets of 20 neck extensions)

Bench press- 225+40 lbs chain x3, 225+60 lbs chain, 225+80 lbs chain x3,3 (competition pause on every rep)
(in between sets I did 2 sets of 20 reps leg curl)

Incline DB press- 65x21, 13

Next week will be a "DOWN" week. Not that I will be taking off from training but I will take "off" from my cycle. I have become a firm believer that 40 year old muscles need more rest so since I have been hitting the powerlifts pretty hard for the last 4 weeks now, I will use next week to do some different lifting (just to give the tendons and CNS a break). My plan is to do some kettlebell lifting on MWF next week then maybe hit the 3 powerlifts but in a circuit style with very submax weights on T&Th. I will definitely not go anywhere near the percentages I have been doing the last 4 weeks. Maybe like 50% or so of my estimated maxes. But really, I'm just gonna have some fun hitting the KBs next week! After this, its back to week 7 of my training cycle and hopefully I will feel refreshed and ready to hit some big weights. Haven't missed a single planned weight so far this cycle. Thats amazing for me!

Workout #4/week 6

Here's what i did today:

Swings (1 hand and 2 hands)- 32 kg x 104 reps in 10 min.

KB Military press (light day)- 32 kg x 6/6, 5/5, 4/4 (1/2 the volume from heavy day)

Chest supported rows- 5 sets of 5 reps

Lat pulldown- 3 sets of 5 reps

Band pullaparts- 2 sets of 10 reps

workout #3/ week 6

Rack Deadlift work today! New PR!!! I lifted like a Russian Professional Weightlifter today.... meaning I did deadlifts at around 2:00 pm rested for about 3 hours then came back and did squats and over head work. Nice to have this option. You definitely are stronger this way.

Here's what I did today:

Rack Deadlift (1 hole up + standing on plates...plates about 6 inches off ground)-225x3, 315x3, 405x2, 455x1 added belt and straps 495x1, 520x1, 535x1 (20 lb PR!), 405x3 (no straps)
(in between sets I did 5 sets of 20 neck flexion)

SSB Low box squats- 220x3,3,3,3

KB military press- 32 kg x 12/12, 10/10, 7/7
(in between sets I did 2 sets of 20 reps leg curls)

Cable triceps extension- 3 sets of 20 reps

Workout #2/ week 6

Did some work today outside (my VWC Snatches and TGU's). Felt great. Not too hot. Nice change of pace!

Here's what I did today:

VWC snatches- 16 kg x 7 for 24 rounds (168 reps in 12 min)

TGU- 16 kg x 3/3 (I hold each portion of the exercise for about 5 sec...3/3 took just over 5 min)

Lat pulldown- 5 sets of 5 reps

Close grip pulldown- 3 sets of 5 reps

Band pullaparts- x15, 12

workout #1/ week 6

here's what I did today:

Bench press- 45x20, 135x5, 225x3, 305x3,3,3, 295x3
(in between sets I did 5 sets of 20 neck extensions)

Incline DB press- 65's x 18, 13

Deadlift- 275+10 lb chain x 3, 275+20 lb chain x 3, 275+30 lb chain x 3, 275+40 lb chain x 3
(in between sets I did 5 sets of 20 cable triceps extension)

workout #5/ week 5

Well, due to "life" and some scheduling conflicts, my plan was to do workout #4 on Friday and #5 on Sat. This ended up not working out, so I kind of combined workouts 4 and 5.

Here what I did yesterday:

Squats (used Manta Ray on first 2 sets)- 280x3,3,3,3,3
(in between I did neck extension for 5 sets of 8 reps)

Bench press- 225+green bands x3,3,3,3
(in between I did leg curls for 3 sets of 8 reps)

Incline DB press- 65's x 22, 14

KB military press- 32 kg x 5/5, 5/5, 3/3

Straight bar squats without the Manta Ray felt very good. Surprizingly, it didnt bother the shoulders at all. I hadnt done these in quite a while. Almost felt easy!

Workout #3/ week 5

Here's what I did today:

Deadlift- 400x3,3,3,3
(in between sets I did neck flexion for 5 sets of 8)

Low box SSB squat- 215x3,3,3,3,3
(in between I did 5 sets of 8 cable tricpes extensions)

Leg curls- 3 sets of 8 reps

week 5/ workout #2

Here's what I did today:

VWC style snatches- 16 kg x 7 reps x 23 rds. (11:15- 161 reps)

KB Military press (straight reps)- 32 kg x 10 R/ 10 L, 10/10, 6/6 (26 reps ea arm)

Lat pull- 5 sets of 5 reps

Close grip pulldown- 3 sets of 5 reps

band pull-aparts- 2 sets of 10 reps

week 5/ workout #1

Here's what I did today:

4 Board bench press- 135x5, 225x3, 315x3, 365x2, 405x1, 415x1, 420x miss, 315x10
(in between sets I did 5 sets of 8 neck extensions)

Incline DB press- 60x20, 14

Deadlift- 275x3, 275+10 lb chain x 3, 275+20 lbs chain x 3, 275+30 lbs chain x 3
(in between sets I did 5 sets of 8 cable tricpes extension)

I was kind of surprised that my 4 board bench hasn't gone up. My best ever is 470 but this was with heavy wrist wraps on (not that this would increase it 55 lbs!!!) I will chalk this up to having just worked out on Saturday (I usually give myself the whole weekend off).

My next 4 weeks....

Here is my proposed plan for my next 4 weeks. Reps are going down, weights are going up. There is a good chance I may throw a down week in here somewhere but I will let how I feel dictate that.

Week 5

Mon
4 Board Bench Press- work up to a max single
Incline DB press- 2 sets x near max reps
Deadlift-275 (55% of est. max)x 3 x 4 sets adding chains each set

Wed
Deadlift- 400 (80% est. of max)x3,3,3,3
Squat (may do some box squatting)- 215x3,3,3,3,3 (75% of Fridays weight)
Either a dip or over head press

Fri
Squat- 280 (80% of current max) of x3,3,3,3,3
Bench press- 225x3,3,3,3 (add chains each set)
Incline DB press- 2 sets x near max reps

Week 6

Mon
Bench Press- 305x3,3,3,3
Incline DB press- 2 sets x near max reps
Deadlift-275 (55% of est. max)x 3 x 4 sets adding chains each set

Wed
Rack deadlift (lowest pin setting)- work up to a max single
Squat (may do some box squatting)- 220x3,3,3,3,3 (75% of Fridays weight)
Either a dip or over head press

Fri
Squat- 290 (82.5% of current max) x3,3,3,3,3
Bench press- 225x3,3,3,3 (add chains each set)
Incline DB press- 2 sets x near max reps

Week 7

Mon
Decline Bench Press- work up to a max single
Flat DB press- 2 sets x near max reps
Deadlift-275 (55% of est. max)x 3 x 4 sets adding chains each set

Wed
Deadlift- 425 (85% est. of max)x3,3,3,3
Squat (may do some box squatting)- 225x3,3,3,3 (75% of Fridays weight)
Either a dip or over head press

Fri
Squat- 300 (85% of current max) of x3,3,3,3
Bench press- 230x3,3,3,3 (add chains each set)
Flat DB press- 2 sets x near max reps

Week 8

Mon

Bench press- 325(87.5%)x3,3,3,3
Flat DB press- 2 sets x near max reps
Deadlift-275 (55% of est. max)x 3 x 4 sets adding chains each set

Wed
Rack deadlift (2 holes up/ just above knee)- work up to a max single
Squat (may do some box squatting)- 230x3,3,3 (75% of Fridays weight)
Either a dip or over head press

Fri
Squat- 305 (87.5% of current max) of x3,3,3
Bench press- 235x3,3,3,3 (add chains each set)
Flat DB press- 2 sets x near max reps

Dat's the plan!!!

workout #5/ week 4

Legs are feeling exceptionally strong. Stronger than they have in years. I think its because I am squatting 2x a week (1 "kinda" heavy day, then a second lighter day). Amazing!

Here's what I did today:

SSB squat- 275x5,5,5
(in between sets I did 5 sets of 10 neck extensions)

Swiss bar bench press- 200x5, 200+20 lbs chain x 5, 200+40 lbs chain x 5, 200+60 lbs x 5, 200+80 lbs chain x 5
(in between sets I did 3 sets of 10 leg curls)

Flat DB press- 75x14, 10

Workout #4/ week 4

Here's what I did today:

Swings- 32kgx102 reps

Chest supported rows- 5 sets of 5 reps

Lat pulldown- 3 sets of 10 reps

Rear delt on pec dec- 3 sets of 10 reps

1/2 TGU's- 20 x 3/3, 3/3

OFF DAY

I took the day off today. I am fortunate in that I can adjust my workout schedule based on how I feel. Deadlifts kicked my butt yesterday. No "pain" but I did wake up this morning and my lower back and hammys were sore as hell. Muscle soreness. Sometimes I feel this, sometimes I don't. I did hit a PR yesterday and have to say I pushed it pretty hard on the deadlifts. Felt good but man was I sore today (in all the right places)! In years past, I would have definitely worked out today, BUT I am "SLOWWWWWWWWWLY" learning that 40 year old muscles have to be treated slightly different. I know tommorrow I will feel much better and stronger for playing it smart. And most importantly, I may have prevented an injury. I'm learning!!!

Workout #3/ week 4

Was tired as H today. haven't been sleeping well. Managed to suck it up somehow and pulled a Rack DL PR! Weird, some days when I'm most tired are the days that I end up lifting the most. I've noticed that for a few years now. Can't explain it. I guess I just run on adrenaline those days.

Here's what I did today:

Rack DL (1 hole up. Bar started below the knees)- 225x3, 315x3, 405x2, added straps and belt 495x1, 545x1, 575x1 (NEW PR!), 435x3 (belt only)
(in between sets I did neck flexion for 5 sets of 10 reps)

SSB Squats- 205x5,5,5
(in between sets I did 3 sets of 12 cable triceps extensions)

Workout #2/ week 4

Time to start focusing on more back work! Since I have started focusing more on my bench press, the shoulders are crying to be more balanced. No pain to really speak of, but from past experience, I need to focus on more back work. So, I am going to use these days to do more upper back and rear delt work for the time being.

Here's what I did yesterday:

VWC style snatches- 16 kg x 7 reps for 22 rounds (11 min -154 reps)
Chest supported rows- 5 sets of of 5 reps
Lat pulldown- 3 sets of 10 reps
Rear delts on pec dec- 3 sets of 10 reps
1/2 get ups- 16 kg x 5 each side

Workout #1/ week 4

Here's what I did yesterday:

Bench press (legal pause on first rep of each set)- 45x20, 135x5, 225x3, 270x5,5,5,5,5
(in between sets I did 5 sets of 10 neck flexion)

Flat DB Press- 75x14, 10

Deadlift- 245+30 lbs chain x 5, 245+40 lbs chain x 5, 245+50 lbs chain x 5, 245+60 lb chain x 5, 245+70 lbs chain x 5
(in between sets I did 5 sets of 10 cable tricpes extensions)

Workout #5/ week 3

Here's what I did yesterday:

SSB Squat- 65x5, 155x5, 265x5,5,5,5
(in between sets I did 5 sets of 12 neck extensions)

Bench press- 195x5, 195+20 lb chain x 5, 195+40 lb chain x 5, 195+60 lb chain x 5, 195+80 lb chain x 5
(in between sets I did 3 sets of 12 leg curls)

Flat DB press- 70x18, 11

Workout #4/week 3

Very modest workout today. I will most likely be doing more swings on this day since I feel these are a better accesory exercise for the deadlift (which is one of my main focuses right now since I am training for a powerlifting meet). I don't want to give up snatching altogther but I think heavier swings are better for me right now. I plan to do light VWC style snatches on T and heavier swings on Th's for my kettlebell work.

Here what I did today:

Swings- 32kg x 100 reps

Bottoms up press- 16 kg x 7/7, 7/7, 7/7, 6/6, 6/6

Tactical pullups- 6,6,6,5,5

Workout #3/ week 3

Here's what I did today:

Deadlift- 225x3, 330x5,5, 365x5,5,5
(in between sets I did 5 sets of 12 neck flexion)

SSB squats- 195x5,5,5,5,5
(in between sets I did 3 sets of cable triceps extension)

Overhead Log press- 150x5,5,5,5,5

Workout #2/ week 3

Okay, so here's what I am discovering....a layoff can be great for your strength but OUCH, does it kill your endurance! I "attempted" some Viking Warrior Style snatch work today. Before I took my break, I did 17 minutes straight of these (this equated to 238 snatches in 17 min.). Today I only managed to last for 10 minutes! Pathetic! I can't say I pushed it to the limit, but these were alot harder than they should have been. I know it'll get better. Besides this, my military presses and pullups felt very strong.

Here's what I did today:

VWC snatches- 16k x 7 reps per round for 20 rounds (140 reps in 10 min.)

KB military presses- 32 kg x 4 ladders with 3 rungs, 1 ladder with 2 rungs (27 total reps per side)

Tactical grip pullups- BW x 6,6,5,5,5 (27 total reps)

Turkish get ups- 20 kg x 3 each side

Day 1/ week 3....I'm back!

WOW! I knew that 10 days off would be good for me. New PR in the decline bench press (and I felt I had another 5-10 pounds in me).

here's what i did today:

AM
cardio- 140 swings and 1.5 mile walk

PM
Decline bench press- 135x5, 225x3, 315x3, 340x1, 365x1, 385x1, 400x1 (new pr!), 315x7 (new pr too!)
(in between sets I did 5 sets of 12 neck extensions)

Flat DB press- 70x13, 10

Deadlift- 245+20 lbs chain x 5, 245+30 lbs chain x 5, 245+40 lbs chain x 5, 245+50 lbs chain x 5, 245+60 lbs chain x 5
(in between sets I did 5 sets of 12 cable triceps extension)

Good workouts today!

10 days off....

I just took 10 days off from training. 2 weeks ago, I told one of my clients that I was going to be off the next 10 days to go on vacation with my family. He asked me "How are you gonna work out while you're on vacation?" I told him I wasn't going to workout. He looked at me kind of confused and said "doesn't that go against what you tell us?"

At first I didn't know how to answer that. Then I told him "I work out religiously 5 days a week whether I feel good or feel like crap...I RARELY miss a workout...I NEED 10 DAYS OFF!"

Ask any hardcore lifter (if I may place myself in that category), "should you take off once in a while?" Any lifter that says "NO" either doesn't workout hard enough, is under 21 years old, or is just super charged on high octane "supplements". Everyone who lifts hard 3,4,5 days a week should take off once in a while. Some say at least 1 week off every 4-6 months. Some need to be told this, others do it naturally due to injury, work, or family obligations. Taking off time to time is not a sign of weakness; it's a sign of intelligence. Taking time off every so often allows your joints to heal, allow your mindset to heal, and can totally recharge your enthusiasm. I think the key is "planning" the break, not just "allowing" a break when you don't "feel" like training.

I can tell you this, my scale hates me right now...not that I ate and drank like a total hog all 10 days but because I relaxed. I wasn't burning calories like I normally do. Yes, even though I workout like a crazy person, I still have a relatively low metablism. This sucks! BUT, I will tell you this, my joints love me and have thanked me. I can easily lose the weight and my enthusiasm for lifting has been totally recharged. Yes, I too have days when I dread dragging myself to the weightroom but now I can't wait to hit the iron.

Was a 10 day break a sign of weakness? I don't think so. I may have thought so when I was 25 but at 40...no way. My shoulders are now actually looking forward to benching this week; my back and hips are dying to heave some weight off the floor, and my heart and lungs are looking forward to pumping to the max during some kettlebell swings and snatches. A 10 day break or a 10 day recharge? Try it some time you may like the results!

Workout #3/ week 2

I skipped to workout #3 today because I will not be able to lift on Thur and Fri. I wanted to get my 3 heavier lifting days in.

Here's what I did today:

Rack deadlift (2 holes up)- 135x3, 225x3, 315x3, 405x1, added straps 495x1, added belt 585x1, 610x1 (new PR), 455x3
(in between sets I did 5 sets of 15 neck flexion)

SSB squats- 190x5,5,5,5,5
(in between sets I did 5 sets of 10 cable tricep extensions)

Overhead Log press- 140x5,5,5,5,5 (I have a steel log like the ones they use in strongman contests..awesome feel!)

Workout #1/ week 2- 7/31/10

Worked out with Sandy Sommer today at the MAC in Timonium today. He is the guy who helped me perfect my kettlebell techniques before I went to the RKC. He is preparing to compete in a TSC (Tactical Strength Challenge-deadlift, tactical pullup, 5 min KB snatch) in September. Its nice for a change to train in a different location and with partners. I wasn't too crazy about the freeweight equipment at the MAC though. It is perfect for the average patrons of that gym (mostly people just trying to get and stay fit) but not really suited for "powerlifting". They have those "octagonal" plates. I absolutely HATE those. There is no way an actual lifter came up with that concept! If so, how did he or she expect one to roll the bar into position for deadlifts or cleans???? Has he/she ever done deadlifts or cleans??? I rest my case. They look nice but very impractical. Give me some rusty, old, York Barbell deep dish, 1950's style plates and I'm happy!

Here's what I did today:

Deficit deadlifts- 245+10 lbs chain x 5, 245+20 lbs chain x 5, 245+30 lbs chain x 5, 245+40 lbs chain x 5, 245+50 lbs chain x 5
(in between sets I did 5 sets of 15 reps of manual resistance neck extensions)

Bench press- 250x5,5,5,5,5 (pauses on first and last rep of each set)

Workout #5/ week 1

here's what I did today:

Swings as a warmup- 16k x 52 reps

Safety bar squat- 65x10, 245x5,5,5,5,5
(in between sets I did 5 sets of 20 neck extensions)

Swiss bar bench press- 185x5, 185+20 lbs chain x 5, 185+40 lbs chain x 5, 185+60 lbs chain x 5, 185+80 lbs chain x 5
(in between sets I did 5 sets of incline situps)

I will do day 1/ week 2 tommorrow since I won't be able to workout Thurs and Fri of next week. I normally don't try to compress my weeks but since I am going fairly light right now I don't think it will be an issue. bench press and light deadlifts tommorrow.

Workout #4/ week 1

here's what I did today:

Kettlebell snatch- 20 kg x 7 each arm a min. on the min. Only lasted 8 minutes (just didn't have it today!). 112 reps

Bottoms up press- 16 kg x 7/7, 6/6, 6/6, 6/6, 6/6 (31 reps each arm)

Tactical grip pullups- bw x 6,5,5,5,5 (26 reps)

Turkish getups- 20 kg x 3/3

Workout #3/ week 1

man did I feel good today! Did high volume deadlifting today for the first time in months. Felt awesome. I really think this is what I need to climb back over that 500 lb mark.

Here's what I did today:

Deadlift- 135x5, 320(70% of max) x5,5,5,5,5
(in between sets I did neck flexion 5 sets of 20)

Manta Ray squats- 180(75% of Fridays weight)x5,5,5,5,5
(in between sets I did 3 sets of 10 cable tricpes extension)

Barbell Military press (first time doing these in 6 months)- 135x5,5,5,5,5

Gotta admit though...eventhough I do a ton of kettlebell presses, the Military presses felt tough today. At one time I was pressing 265 strict style. Today 135x5 was tough (not super hard but not as easy as it used to be). It's called "sports specificity" Eventhough I have been pressing, I haven't been doing this specific press so it was hard. It'll come back though. I guarentee!

Workout #2/ week 1

More VWC style snatch work today. I'm a little sore from yesterday. Even though I did light deadlifts, the volume was a bit higher than I had been doing. Traps and mid back a bit sore. The snatches actually loosened me up.

Here's what I did today:

VWC style snatches- 16 kg x 15 sec on 15 sec off x 17 minutes (total 238 reps)

Military press ladders- 32 kg x 3 ladders with 3 rungs, 2 ladders with 2 rungs (24 total reps)

Tactical grip pullups- BW x 5,5,5,5,5

Turkish getups- 16 x 3/3

NEW CYCLE!!! Workout #1/ Week 1

Today began a new cycle. I am planning to enter a RAW (no gear) powerlifting meet at the end of this cycle. I'd prefer to do a push/pull meet. Goal would be around a 875 lb. total (between bench press and deadlift). I haven't committed to one yet but I am looking:

Here's what I did today:

Swings- 16k x 50 reps

2 Board Bench press- 45 x 20, 135x3, 225x3, 315x2, 335x1, 355x1, 370x1, 380x miss, 280x11
(in between sets I did 5 sets of neck extension x 20 reps)

Deficit Deadlift- 245x5, 245+10 lbs chain x 5, 245+20 lbs chain x 5, 245+30 lbs chain x 5, 245+40 lbs chain x 5
(in between sets I did 5 sets of 10 reps of Cable Triceps extension)

EZ bar curls- 3 sets of 10 reps

My 12 week plan...first 4 weeks

Here is my workout plan for the next 12 weeks. Obviosly this will vary some depending on many variables (injuries, discovered weaknesses, time factors, etc.) but this is the plan (this is only for MWF workouts, T&Th are kettlebell days). I will post the remaining 8 weeks soon.

Wk 1
MONDAY
Max effort bench work
Deficit deadlift- 245x5x5 (standing on thick plates, adding chains each set)(75% of WED deadlift weight)
accesory work

WED
Deadlift- 320x5x5 (70% 1 RM)
Squat- 185x5x5 (adding chains or bands each set) (75% of Fri squat weight)
accesory work

FRI
Squat- 245x5x5 (70% of 1RM)
Bench- 185x5x5(adding chains or bands each set)
accesory work

WK 2
MON
Bench press- 250x5x5 (70% of 1RM)
Defecit deadlift- 250x5x5 (adding chains or bands each set)
accesory work

WED
Rack deadlift (2 holes up) work up to max single
Squat-190x5x5 (add bands or chains each set)
accesory work

FRI
Squat-255x5x4 (72.5% of 1 RM)
Bench press- 190x5x5 (adding chains or bands)
accesory work

Wk 3
MON
Max effort bench press- work to max single
Defecit deadlift- 255x5 (adding chains or bands each set)
accesory work

WED
Deadlift- 330x5x5 (72.5% of 1 RM)
Squat- 195x5x5
accesory work

FRI
Squat- 265x5x3 (75% of 1RM)
Bench press- 195x5x5 (adding chains or bands each set)
accesory work

Wk 4
MON
Bench press- 260x5x5 (72.5% of 1 RM)
Defecit deadlift- 260x5x5 (adding chains or bands each set)
accesory work

WED
Rack deadlift (1 hole up)- work up to a max single
Squat- 205x5x5
accesory work

FRI
Squat- 270x5x2 (77.5% of 1RM)
Bench press- 200x5x5 (adding bands or chains each set)
accesory work

Workout #5/ week 12- Max on Squat

So yes, I took yesterday off this week. Very rare occurance but here's the deal...for one, I was planning to max on my Squat this week. This is my worst lift so I needed all the rest I could get to be ready for this. And second, we took the kids to Hersheypark on Thursday. So here's how it went today:

SSB squat- 65x5, 155x3, 205x3, 245x1, 295x1, 335x1, 350x1

I have to admit, this 350x1 was hard but it was deep and solid. This is the first time I have maxed on squat in probably 3 years and probably the first time I've maxed out RAW (i did wear a belt) for 6-7 years. I do know the last time I maxed out raw (like I said, 6-7 years ago) I did 425. I really think I can climb back to this. Prior to 12 weeks ago I was barely squatting at all. I did alot of leg press and KB squatting. Now that I have an idea of what I can do RAW I will now set up a 12 weeks cycle to get this number up.

Workout #3/ Week 12-I'm almost back!

Maxed out on the deadlift today. 455! I was shooting for at least 450 so this was a thrill to me. I actually gave 470 a ride but missed. this was my 5th attempt. I really think 465 would have gone if I tried it on my 3rd or 4th attmept. This is a major improvement over February when I strained my hammy attempting a 450. Next goal...480 by the end of October early November.

here's what I did today:

Deadlift- 135x3, 225x3, 315x1, 405x1, 425x1, 440x1, 455x1, 470x miss

That's it. I will squat on Friday. then go back to some lighter stuff for the next few weeks.

Workout #2/ week 12

More Viking Warrior Style conditioning today. I am actually starting to love this. This is how I know it is working: for one, I am able to snatch now at a 1:1 ratio for 15+ minutes straight. this would have been a fantasy 1 year ago. And 2, I can now do 200+ snatches and my lower back doesn't cramp up. Even 3 months ago at the RKC, when we did VWC style snatches, my back got so tight that it was evident on my face. Pavel walked over to me and made me stop because he didn't want me to injure myself. Mind you, this wasn't pain, just extreme muscular fatigue. I no longer feel this. Yahoooooo!

here's what I did today:

VWC snatches- 16 kg x 15 sec on 15 sec off for 16 minutes (7 reps per 15 sec., 224 reps total)

Military press ladders- 32 kg x 2 ladders/ 3 rungs, 3 ladders/ 2 rungs (21 reps in all)

Neutral Grip Pullups- maxed out today- 14 reps! (1 better than last maxout)

TGU- 16 x 4/4

Workout #1/ week 12- BP MAXOUT!!!!

Maxed out on bench press today. 20 pound increase in the last 12 weeks! Weight was 216 this morning....12 weeks ago it was about 212. Goal is 365 in the next 12 weeks.

Here's what I did today:

Bench press- 135x3, 225x3, 275x1, 315x1, 335x1, 345x1, 355x1, 360xmiss

Neck extensions- 5 sets of 12 reps
Triceps extension- 5 sets of 8 reps

Workout #4 & #5 / Week 11

Maxing out next week. I didn't cut back this week as much as I probably should have (if I had a contest coming up I definitely would have done less this week). All in all I feel pretty good. I altered my snatch workouts to accomidate my deadlift and it seemed to be helping. I plan to max in the bench on Monday and max on the deadlift on Wednesday. I will do a 2 rep squat max on Friday. Squats have been going well too. I have never been a great squatter but it felt good having 3 plates back on the bar today. I did 2 reps with it but honestly feel I could have done 4-5 reps. It felt that good! Realistically, I am thinking I may be good for 345 for 2 reps, maybe 365-370 for a single (raw, light belt). Sucks, but not bad for me.

Here's what I did Thursday and Friday

Thursday (#4)

Snatches- 20 kg x 6 each arm a minute on the minute for 10 minutes (120 total)

Bottoms Up Press- 16 kg x 6 each arm for 5 sets (30 reps each arm)

Neutral grip pullups- BW+25 x 5,5,4,4,4

Friday (#5)

Manta Ray Squats- 295x2, 305x2, 315x2
(in between sets I did 5 sets of Neck extensions with neck harness)

Bench press- 315x2, 325x2, 335x1

Triceps extension- 5 sets of 8 reps

Workout #3/week 11

Well, I figured out my deadlift issue. I had been doing heavy KB snatch work on day 2...the day before my heavy deadlift work. I quess my thought was "how hard can a doing a few snatches with 70 pounds be?" Well, it turns out, this has been draining me. Last week, on the day before my deadlifts, I did 100 snatches with a 70 pounder. This equates to 7000 pounds of work! yes, this would drain you before deadlifting. Yesterday, I used only a 35 and did 210 reps. This equates to 7350 pounds of work (higher volume) but 1/2 the intensity (weight). This reduction in intensity really helped me today. last week 405 for 1 rep was "tough". Today it was a piece of cake. I banged out 2 reps with it and felt I could have done at least 4.

here's what I did today:

Deadlift- 135x3, 225x3, 275x3, 315x3, 365x3, added belt 405x1, 425x1, 405x2

Manta ray squat-225x2, 230x2, 235x2

Dips- 90x5,5,5,5

Workout #2/ week 11

Did some Viking Warrior Style snatchs today. This is basically a 15 sec on, 15 second rest protocol. I used a 16 kg kettlebell and went for 15 minutes. Could have lasted 20 min. easily but being the first time I've done it I stopped early (call me a wuss!). I will attempt 20 minutes next week.

Heres what I did today:

Snatch- 16 kg VWC style for 15 min. (7 reps every 15 sec.- 210 reps total)

KB Military press- 32 kg x 1 ladder with 3 rungs, 4 ladders with 2 rungs (18 reps each arm)

Neutral grip pullups- BW+10 x 6,6,5,5,5

TGU- 16 kg x 5 min

Workout #1/ week 11

Felt strong today. I am glad this cycle is almost over. I am right on the brink of over training (no injuries or pain to speak of but I am nearing that level...as long as I don't go over it I'm okay). I did some moderate deadlifting today and will take it relatively easy on Wed. This is the lift I am most concerned about. I am hoping for a RAW 450. bench feels real good.

Here's what I did today:

Pin Press (bar started at 9 holes/ about 1/2 way up)- 135x3, 225x3, 315x3, 365x2, 405x1, 415x1, 425x1, 440x0 (went half way), 335x7
(in between sets I did 5 sets of 15 neck extensions)

Deadlift- 315+20 lb chain x 2, 315+30 lbs chain x 2, 315+40 lbs chain x 2, 315+50 lbs chain x 2, 315+60 lbs chain x 2
(in between sets I did 5 sets of 8 triceps extension)

Workout #5/ week 10

Cooled off a bit in B-more today. I slept good last night, felt I had a good KB workout last night, and that reflected in today's workout. I just felt good. Not exceptionally stronger but "better". Past few days I have felt like S.

Here's what I did today:

SSB Squats- 65x10, 155x5, 285x2, 290x2, 295x2, 300x2
(in between sets I did 4 sets of 20 reps neck extension)

Bench press- 285+20 lb chain x 2, 295+20 lb chain x 2, 305+20 lb chain x 2, 315+20 lb chain x 1 (stopped at 1. 2 would have gone but I am trying not to go to failure)

Cable triceps extension- 5 sets of 8 reps

throughout the workout I did several sets of manual lateral neck work

Workout #4/ week 10

here's what I did today:

Snatch-20 kg x 5 reps a min each arm for 10 min (100 reps)

Bottom up KB Military press- 16 kg x 6/6, 6/6, 6/6, 5/5, 5/5

Neutral grip pullups- BW+25 x 5, 4, 4, 4, 4

TGU- 20 kg x 3/3

Workout #3/ week 10

The heat is really getting to me. 105 degrees in Baltimore yesterday. Same today but more humid. It does zap your strength. But, gotta keep pushing. I plan to max out on week 12 in the deadlift. Due to this, I did a "down week" this week and I lighter week next week so that I am totally fresh by week 12. I went up to 405 today on the DL for singles and I have to be honest, it felt a bit heavy. Did not go up as easy as expected. I hope to hit around 450 on week 12. I have already started planning my next cycle which will include more off the floor work. the rack work was great to reacclimate my body to heavy weight (especially since my hammy pull back in march) but I know I need more work off the floor. So next cycle, on my DL focus day. I will alternate rack work with floor work every other week, and on my lighter DL day I will do some deficit DLs to work the start.

here's what I did today:

Deadlift- 135x3, 225x3, 275x3, 315x1, 365x1, added belt 405x1,1,1
(in between sets I did neck flexion for 5 sets of 15 reps)

Manta Ray speed squats- 155 x 2 reps x 10 sets (45 sec breaks)

Dips- BW+50 x 8, 8, 8, 8
(in between sets I did 3 sets of 13 reps in the 45 degree back extension)

Workout #2/ week 10

Hot as hell today and yesterday! Not easy to workout in this heat. Water, water, water is the key. Don't let the heat stop you from working out though. Do stuff indoors or early in the morning or late at night. Anyone reading this should know this already so on with today's workout:

Snatches- 32 kg x 10/10, 10/10, 10/10, 5/5, 5/5, 5/5, 5/5 (100 reps in 15:15)

KB Military press ladders- 32x 5 ladders with 2 rungs each (15 reps each arm)

Neutral grip pullups- BW+10 x 6,5,5,5,5 (26 reps)

Now that I have done 100 reps with the 32 in the snatch, I will now gradually try to decrease the time. I'd like to be able to do this in 10 min.

Workout #1/ week 10

Here's what I did today:

3 board bench press- 135x3, 225x3, 315x3, 335x1, 365x1, 380x1, 390x1, 400x1, 405x miss, 315x6
(in between sets I did 5 sets of 8 reps neck extensions)

Deadlift- 315+10 lb chain x 2, 315+20 lb chain x 2, 315+30 lb chain x 2, 315+40 lb chain x 2, 315+50 lb chain x 2
(in between sets I did 5 sets of 8 reps of triceps extension)

Barbell curls- 115x6,6,6

Workout #5/ week 9

Felt a bit rough today. Just tired. Haven't been sleeping great. Feel like a have a "tad" bit of biceps tendinitis. I know exactly what this is from: everytime I start using some decent weight on squats using a regular straight bar I suffer biceps tendinitis. Of course, this is what I have been doing lately. Though I have been using a Manta Ray (which makes it a bit more comfy on my shoulders) it's still not as effective at preventing the tendinitis as the Safety Squat Bar (SSB). Today I didn't even use the manta ray so I was really asking for trouble. I do like using a straight bar, but I have to limit it's use. It's back to the SSB next week. Fortunately this is not too bad at all, but I want to nip this before it gets worse.

Here's what I did today:

Squats-45x5, 135x5, 225x3, 275x2, 280x2, 285x2, 290x2, 295x2
(in between sets I did 5 sets of 10 neck extensions)

Bench press- 45x20, 135x5, 285x2, 295x2, 305x2, 315x2, 325x2

Workout #4/ week 9

YeeeeeeeeeeeeeeeeeHaaaaaaaaaaaaaaaaaaaaaaa!!!!! I finally did it!!! I hit 200 reps in 10 min with a 16 kg kettlebell. This puts me one more step closer to passing the SSST (secret service snatch test). This is a test that require you to hit 200 reps in 10 min. with a 24 kg. My next step is to hit it with a 20 kg. I will start working with this next week. I will decrease my reps and gradually build the numbers back up. I figure if all goes well, I should be able to hit this by September. This felt awesome today. To give you an example of how far I've come, last July I did a 5 min. snatch test with a 16 kg. I only got 97 reps and almost died! Today I hit 200 reps in 9:58 and felt okay afterward.

Here's what I did today:

Snatch- 16 kg x 200 reps in 9:58

Bottoms up press- 16 kg x 6/6, 6/6, 5/5, 5/5, 5/5

Neutral grip pullup- BW+25 x 4,4,4,4,4 (20 reps)

TGU- 16 x 4/4

Workout #3/ week 9

Here's what I did today:

Rack deadlift (plates 4 in. off ground)- 135x3, 225x3, 315x3, 405x1, added straps and belt 455x1, 495x1, 515x1 (15 lb. increase over last time I did this!), 390x3 (no straps)
(in between I did 5 sets of neck flexion x 20 reps)

Speed squats- 150 x 2 reps x 10 sets (40 sec. breaks)

Dips- BW+25x8, +30x8, +35x8, +40x8, +45x8
(in between sets I did 45 degree back extensions- 38 total reps)

Workout #2/ Wk 9

Here's what I did today:

Snatches- 32 kg x 82 reps in 10 min.

KB Military press- 28 kg x 2 ladders with 4 rungs, 3 ladders with 3 rungs (38 reps each arm)

Neutral grip pullups- BW+10 x 5,5,5,5,5 (25 reps)

TGU- 16 kg x 3/3

Some neck work with maual resistance

Had my 6 yr old son in the gym with me today. He did some squats with a VERY light bar, some military presses, AND TURKISH GET UPS (with decent form I may add). He told me he wants to start lifting so he can get strong for his Kung Fu...UFC WATCH OUT :)

Workout #1/ Wk 9

Today started my 3rd mesocycle of this cycle. Heaviest part of the cycle. I have cut out some of the single joint movements and have decreased the reps in some exercises. here's what I did today:

Double KB swings- 16's x 10 x 3 sets

Decline bench press- 135x3, 225x3, 315x3, 335x1, 355x1, 375x1, 385x1, 395x1 (new PR!), 315x5
(in between sets I did 5 sets of 12 reps neck extension)

Deadlift- 315x2, 315+10 lb chain x 2, 315+20 lb chain x 2, 315+30 lb chain x 2, 315+40 lb chain x 2
(in between sets I did 5 sets of 8 reps triceps extension)

Ez Bar curls- 105x6, 6, 6

Workout #5/ Wk 8

Today ended my 2nd mesocycle of this training cycle. I will go down to sets of 2 reps and cut out some of the accesory lifts for the next 4 weeks. Not sure yet what I am gonna cut out but I will.

Good workout today. Didn't quite hit the reps I wanted on the bench but I was pleased with the weight nonetheless. I have really been utilizing Pavel's "Naked Warrior" tension techniques on the bench and man do they help. I have always utilized power breathing but now I am gripping hard and tighening my legs and glutes more. This stuff really works!

Here's what I did today:

Swings- 24kg x 100 in 5 min.

Manta Ray squats- 45x10, 135x5, 285x3, 3
(in between sets I did 5 sets of 15 reps neck extension)

Bench press- 45x10, 135x5, 280+60 lbs chain x 2, 290+60 lbs chain x 2, 300+60 lbs chain x 1 (This was hard but not done to failure. It was 1 good, solid rep. I was hoping for 3's on all sets but this is the most I've done in probably 18 months so I am happy)
(in between sets I did leg curls for 3 sets of 8)

Tricep extension- 3 sets of 8
ez bar curls- 95x6, 105x6, 115x6

Workout #4/ Week 8

One step closer to my goal of passing the SSST (secret service snatch test). This is a test to see if you can perform at least 200 snatches with a 24 kg kettlebell in 10 minutes. 1 year ago this was just a fantasy. My endurance SUCKED! Of course it would...I spent 20+ years of doing nothing but sets of 1-5 reps with heavy weight. I did pass the RKC snatch test in April (a prerequisit to getting RKC certified) which is 100 snatches in under 5:00 (I hit it in 4:35) but 10 minutes is a whole new ballgame. So, my plan is to first pass it with a 16 kg, then a 20 kg, then work on the 24 kg. I am focising on the reps since the strength part is not an issue, but I still do snatches on Tuesdays with a 32kg just to make the higher rep day easier. Today I hit 189 reps with the 16kg!!! Pathetic by some hardcore kettlebellers' standards, but for this 40 year old powerlifter, I am thrilled!

here's what I did today:

Snatch- 16 kg x 189 in 10 minutes

Bottoms up press- 16 kg x 6/6, 5/5, 5/5, 5/5, 5/5

Nuetral grip pullup- BW+25 x 4,4,4,4,3

TGU-16kg x 3/3 (much harder at end of the workout)

also did some rolling arm bars to work the shoulders

Workout #3/ Week 8

Here's what I did today:

Rack Deadlift (1 hole up/ plates about 8 in. off ground)- 135x3, 225x3, 315x3, 405x2, added belt and straps 495x1, 545x1, 565x1 (new PR!), 425x3 (no belt or straps)
(in between sets I did lateral neck flexion 5 sets of 20 each side)

KB depth squats (stood on 2 6 inch boxes, touched KBs to floor)- 16's x 10, 10, 10
(in between I did lateral raises 3 sets of 12 reps)

Dips- BW+20 x 8, +25 x 8, +30 x 8, +35 x 8
(in between sets I did 3 sets of 45 degree back extensions)

Workout #2/ wk 8

Nothing too crazy today. Just some snatches and KB military presses. I did do a max on pullups today. Hit 13 reps! New PR for me. Goal is 20!

Here's what I did today:

KB Snatches- 32 kg x 78 reps in 10 min.

KB Military press ladders- 28 kg x 1 ladder with 4 rungs, 4 ladders with 3 rungs (34 total reps each arm)

Neutral grip pullups- BW x 13 reps (new PR!)

Whole workout took about 40 min.

Workout #1/ Wk 8

Increased my Foam Roll bench press by 10 pounds since last time I did this (6 weeks ago). Feeling good. Been reading "The Naked Warrior" by Pavel. Very insightful. Explains alot of things I kind of already knew but didn't know how to explain (like why squeezing the bar makes your bench stronger). The book deals with bodyweight exercises but applies to pretty much any form of resistance training. Check it out.

Here's what i did today:

Foam Roll Bench- bar x 20, 225x3, 315x3, 365x2, 385x1, 405xmiss, 405x1 (focused and squeezed more!), 315x8
(in between sets I did 4 sets of 20 neck extensions)

35 pound plate deadlift- 225x3, 235+30 lb of chain x 3, 245+40 lb chain x 3, 255+50 lb chain x 3, 265+60 lbs chain x 3
(in between I did 4 sets of 8 triceps extension)

Leg curl- 3 sets of 8
EZ bar curl- 95x6,6,6

Workout #5/ Wk 7

Great week this week! I am totally pleased with my progress over the last 7 weeks. My bench has exploded and my squats and deadlifts feel awesome. I am using weights I haven't touched in a long time! And pain free! My secret right now is never (or VERY rarely) training to failure. Pretty heavy, but not to failure.

Here's what I did today:

Swings- 24 kg x 108 reps in 6 min.

Manta ray squats- 135x5, 275x3, 3, 3
(in between sets I did 5 sets of 8 neck extensions)

Bench press- 255+40 lbs chain x 3, 265+40 lb chains x 3, 275+40 lb chains x 3, 285+40 lb chain x 3, 315x1 (straight weight/ paused)
(in between sets I did 3 sets of 10 leg curls)

Double KB swings- 24's x 10, 10, 10
(in between sets I did 3 sets of 10 reps Triceps extensions)

EZ bar curls- 90x6, 100x6, 110x6

Workout #4/ Wk 7

Here's what I did today:

TGU- 16kg x 5/5 (took around 7 min)

Snatches- 16 kg x 153 reps in 8:18 (building up to 200 in 10 min....will get it in about a month)

Bottoms Up Press- 16 kg x 5 each side for 5 sets (very easy on right side, moderate on left)

Neutral grip pullups- BW+30 lbs x 3,3,3, BW x 8

Workout #3/ Wk. 7

Here's what I did today:

Rack deadlift (2 holes up/ bar at knees)-225x3, 315x3, 405x3, added belt 495x1, added straps 585x1, 605x1 (new PR!) 455x3 (no belt or straps)
(in between sets I did 5 sets of 8 neck flexion)

KB depth squats (stood on two 6 inch boxes and did a DEEP deadlift touching the ground each time)- 24kg x 10, 24+10 lb chain x 10, 24+20 lb chain, 24+30 lb chain x 10
(in between sets I did 3 sets off 11 lateral raises)

Dips- BW+15x8, +20x8, +25x8, +30x8
(in between sets I did 3 sets of 12 45 degree back extension)

Workout #2/ Wk. 7

Finally went up to 5 ladders on the Mil Press. I had worked up to 4 ladders of 4 rungs with a 28 kg. I backed down to 3 rungs but 5 ladders. Ultimate goal will be 5 ladders with 5 rungs each then move on the 32kg. I can do presses with the 32 now just not that many. Also, I did my TGU's today with a bar. I feel this works the shoulders even more than the KB due to more balance and having to fight the bar from twisting. Love it!

here's what I did today:

TGU- 45 lb bar x 1/1 x 3 sets (one in between each lift)

Snatch- 32kg x 70 in 10 minutes (10 rep increase from last week)

KB Military press- 5 ladders with 3 rungs each with a 28 kg (30 reps each arm)

Neutral grip pullup- BW+10 lbs. x 10, 8, 7 (25 total reps)

Workout #1/ Week 7- 6/14/10

Here's what I did today:

Swings- 24kg x 102 in 6 min

1 board bench press- 135x5, 225x3, 315x2, 330x1, 340x1, 350x1, 360x1 (20 lb increase since week 1!!!)
(in between sets I did 5 sets of 10 neck extensions)

Deadlift- 215x3, 225+20 lbs of chain x 3, 235+30 lbs chain x 3, 245+40 lbs chain x 3, 255+50 lbs chain x 3
(in between sets I did 4 sets of 8 cable triceps extension)

Leg curl- 3x10
EZ bar curl- 3x8

Extra workout....because I ate too much!!!!

I decided to do a little extra workout today because I feel I ate like a pig yesterday. I actually didn't eat that bad. Had some brown rice with egg whites for breakfast, then actually only ate some rice cakes later in the day. The problem came when eating dinner at the pool....pizza and beer. So, beacuse of this I did some extra work today.

Here's what I did:

Swings (1 hand and 2 hand)- 20 kg x 100 reps in 10 min (nothing crazy but it got my heartrate up and a nice little sweat)

Concept 2 Rower- 3000 m in 13:09

Not a crazy workout by any means but I did burn some of those pizza and beer calories. I am gonna start focusing on getting my swing numbers up as well. That was another reason for today's workout. While leading up to RKC weekend, I was doing around 800-900 swings a week and about 200 snatches a week. That really got me in shape (cardio shape). After RKC I backed off a bit (I needed to....mentally needed to). But, now I am ready to start upping the numbers. I think last week I did like 275 swings and 170 snatches. I wanna build this up to about 500 swings and 250 snatches. Today will help me get closer to those numbers.

Question of the Week: What is your definition of "Wellness"?

Over the last several years, many "GYMS" have changed their names to "WELLNESS CENTERS" . I find this interesting because in many cases the only thing that changes is the name...all the equipment, trainers, and services are the same as before the name change.

What is your definition of "wellness"?

Workout #5/ Week #6- 6/11/10

Here's what I did today:

2 hand swings (warmup)- 24 kg x 16 for 6 min. (96 reps)

SSB squat- 265x3,3,3,3
(in between sets I did 5 sets of 12 neck extensions)

Bench press- 240x3, 250+20 lbs chain x 3, 260+20 lb chain x 3, 270+20 lb chain x 3, 280+20 lb chain x 3
(in between sets I did 3 sets of 10 leg curl)

Double KB swings- 24's x 8,8,8,8
(in between sets I did 3 sets of 10 reps cable triceps extension)

EZ bar curl- 4 sets of 6 reps

Workout #4/ Week 6- 6/10/10

Wow did I learn something today about my shoulders. Today is normally my light ladder Military press day. I usually do ladders 2 rungs less than my ladders on Tuesday (ala ETK). To break up the monotony, I decided to do some Bottoms Up Presses (BUP) with a 16 kg kettlebell. This is where you press the kettlebell upside down (balancing the weight by the handle by using a cruching grip) I was able to bang out 10 with no problem on my right. My left was a different story. I only got 6 reps. This was not due to my grip strength but due to my stabilizing muscles around my shoulder. I really could feel the difference in strength between sides. I need to do more of these to help all those stabilizing muscles. I've had problems with my left shoulder over the last few years and boy did this exercise explain why!

here's what i did today:

TGU-12 kg x 5 each side (took 7 min)

Snatch- 16 kg x 120 in 5 min. (new 16 kg PR!!!)

BUP press- 16 x 10 r/ 7 l, 10/6, 10/6, 10/6

Neutral grip pullup- BW+25 lbs. x 4,4,3,3,3

Barbell windmills- 45 x 5/5, 50x5/5

Workout #3/ Week 6-6/8/10

New PR on my rack deadlift. I realize this is somewhat trivial since the only deadlift that really counts is the one that comes off the floor but hopefully my floor DL will keep pace with my rack DL. I got a 35 pound increase on this in 5 weeks! Of course the first time I did it was after a 3 month layoff, nonetheless, I am pleased.

Here's what I did today:

Rack Deadlift (3 holes up/ right at knees)- 225x3, 315x3, 405x3, added belt 495x1, added straps 585x1, 635x1, 660x1 (new PR!), 495x5 (no belt or straps)
(in between sets I did 5 sets of 10 neck flexion)

Double KB front squat- 24's x 8, 8, 8
(in between sets I did 3 sets of 10 DB lateral raises)

Dips- BW+10 x 8, +12 x 8, +15 x 8, +20 x 8, +25 x 8
(in between sets I did 45 degree back extension 3 sets of 12)

Workout #2/ week 6- 6/8/10

Here's what I did today:

TGU-32x 1 each side x 3 sets (did one set in between each exercise)

Snatch-32 kg x 60 reps in 9:15

Military press-28 kg x 4 ladders of 4 rungs each (40 reps per arm)

Neutral grip pullups- BW+10 lbs x 9, 7, 6 (22 reps)

Snatches feel phenomenal! Actually better now than while training for RKC (should, my form is better). I really think I can snatch a beast. Desparately wanna try!

Workout #1-6/7/10

Week 6

I did decline presses today for my max effort bench work. I use about a 45 degree decline and touch the bar right at my lower rib cage. I love this exercise. You should definitely be able to handle heavier weight on this due to better leverage and a shorter stroke.

Here's what I did today:

2 Hand swings- 24 kg x 15 a min for 6 min (90 reps)

Decline bench press- 135x5, 225x3, 315x3, 340x1, 365x1, 380x1, 395xmiss, 300x5
(in between sets I did 5 sets of 15 on neck extensions)

35 pound plate deadlift- 200x3, 210+10 lb of chain x 3, 220+20 lb chain x 3, 230+30 lb of chain x 3, 240+40 lb of chain x 3
(in between sets I did 5 sets of 10 cable triceps extension)

Barbell curls- 5 sets of 8
Leg curls- 4 sets of 10

Workout #5- 6/4/10

I'm back on track. I meant to make a few changes in my routine this week. Honestly, I didn't realize I was on week 5 of my routine already. At Week 5, my plan was to start hitting each lift only 2x a week (currently I was hitting some variation of BP, SQ, and DL 3x a week). So today I went with my plan. I still did "heavier" squats on this day and "moderate" benching but no deadlifting. In all reality, I knew I wouldn't be able to deadlift 3x a week for long. I will try to stick with this plan until Week 9 and then go to hitting each lift only 1x a week. This is when the weights will be very heavy and I think 1x a week would be best with these weights. I will let you know how it goes.

Here's what I did today:

Swings (warmup)- 24 kg x 14 a min for 6 min (84 reps)

SSB Squat- 255x3,3,3,3,3
(in between sets I did 5 sets of 20 reps neck extension)

Bench press- 225x3, 235x3, 245x3, 255x3, 265x3, 275x3
(in between sets I did 3 sets of 10 leg curl)

Double KB swings (yes, more swings)- 24 kg/24 kg x 6,6,6,6
(in between sets I did 3 sets of 10 triceps extension)

EZ bar curl- 5 sets of 8 reps

The double KB swings felt awesome. I hadn't done these since RKC. It actually felt alot stronger than when I was there. I quess its because I was so smoked when I did them (it was mostly on day 3 after like 2000 reps of swings!) I did 108 swings today. Not alot by any standard but I did them HARDSTYLE (focused on the hip lock and overspeed eccentric). I felt my form was very good.