More upper back stuff

T-Bar rows: 6 x 10 x 5 45's......last set was a suck fest
Close grip pull downs: 3 x 10 x some weight
Shrugs: 3 x 10 x 425
straight bar curls: 2 x 10-12 X Some weight .. ....if for a moment I thought these had zero benefit Id drop all direct bicep work in a flash.Id rather do a death set on squats.

Shit Bench session

Week 3 of 9

Warm up: Light band & DB movements

Bench : Bar x 20
95 x 10
135 x 2 x 5
180 x 5
210 x 4
245 x 3
270 x 2
300 x 1
320 x 1
335 x 1....Paused fo a 5 count
290 x 14..... .......This was a back off/ test set

Incline: 245 x 0.......Unracked it and Red flags went up

Shut it down....... Ive been injured on too many times by pride.

If anyone is familiar with Paul Carter this was a - 10 % day. Mentally I was all about it but my old carcass had other ideas. Left shoulder and tricep tendon felt like shit after the crappy back off set and they wanted nothing more to do with my plans of training.

Squat /deads

Week 3 of 9

Warm up: Pvc pipe rolling
10 minutes tread mill
light stretching

Squat: Bar x 2 X 10
135 x 2 x 5
185 x 3
240 x 5
275 x 4
325 x 3
360 x 2
395 x 1
420 x 1
440 x 1

Deads off 4 " Blocks: 135 x 5
245 x 3
335 x 2
385 x 1
425 x 1
470 x 1
Deads from floor: 3 x 3 x 360

Elevated stiff legs: 1 x 10 x 275

Standing band ab crunches: 5 x 15

A few notes:

All squats and deads done Belt less at this point..

More upper back stuff

didnt have a chance to post yesterday..

T Bar: 6 x 10 x same weight as last week. Getting use to the new handle, Probably add a little more weight nest week

Close grip pull downs: 3 x 8-10 x SW

Shrugs 3 x 15 x 405

Straight bar arm curls: 2 x 10- 12 X some weight

Bench session week 2 peaking phase

warm up: light DB movements & Band

Bench: Bar x 20
       95 x 10
       135 x 2 x 5
       180 x 5
       210 x 4
       245 x 3
       270 x 2
       290 x 1
       305 x 1
       325 x 1....Paused it for a 5 count
       270 x 18.....Had a rep left in me didnt want to do a grinding rep.


Incline: 265 x 9/ 225 x 10.....EEHHH, need to back down a little on the weight on these. The back off set on bench are starting to take a little out of me.


Behind the neck press : 2 x 8-10 x Some weight... on a good note, im using 50 lbs more then what I started with ,when I reintroduced them back in my routine.

Push downs: 3 x 12 x who cares its a freaking push down.


A few thoughts.....I love freaking guys out on my back off sets.Even if the weight isnt elite level. Its easy to do when most guys whom go to the local YMCA are hard press to just do 225 for a rep or two.

Since the radio at the Y is set on only one channel ..I want to kill the general manager of the local radio station whom changed formats.
They went from hard rock to.....

http://video.google.com/videoplay?docid=5792204981326161348

Try lifting with this shit playing

Squat/Dead session peaking phase week 2

Warm up: Allot of rolling on PVC pipe
         light stretching
         10 minutes tradmill

Squat: BarX 2 X 10
       135 x 2 x 5
       185 x 3
       240 x 5
       275 x 4
       325 x 3
       380 x 1
       395 x 1
       430 x 1.....Got a wild hair since the amount I was working  with wasnt that heavy and decided to paused it in the hole for a specific period of time. Might pay for it tomorrow.

4 " Block pulls: 135 x 5
                 225 x 5
                 315 x 2
                 365 x 1
                 440 x 1
Deads from floor: 4 sets of 3 X 330....these are pretty light at this point. Made sure to focus on the bar speed.

Elevated stiff leg deads: 250 x 10

Standing band ab crunches: 5 x 15

Not a bad little session.

Upper back stuff....

T Bar rows : 6 X 10 X 4-45's @ 25

Got a new handle to do these from Elitefts

Definitely  different, the change pretty much fried my lats and upper back.

Close grip pull downs: 3 x 10 x some weight.....I was going to do some pull ups , as I stated above my shit was pretty much crushed.

Shrugs: 2 x 15 x 405. 405 x 10....running low of juice

EZ bar arm curls: 2 x 10 x some weight.

Wasn't a super session, on the other hand it wasnt that bad. Pretty much im dragging ass due to not getting enought sleep the past two nights and eating like shit.

Bench seesion peaking phase week 1.

warm up: Light DB/band movements

Bench: Bar x 20
       95 x 10
       135 x 2 x 5
       180 x 5
       210 x 4
       245 x 3
       270 x 2
       285 x 1
       300 x 1
       320 x 1
       250 x 21....rep 21 was a grinder and it sucked ,might have gone overboard on that one.

Incline Bench: 275 x 8/ 225 x 8.......payed for going over board
Behind the neck press: 2 x 8- 10 X Some weight
Push downs: 3 x 12 x 140 ? used the stack but it seemed pretty light to be 140 lbs

Not a bad first session , Benching felt odd at first since I haven't done regular bench in almost 8 weeks. It took several sets for me to reastablish my proper groove. Luckily , my left elbow has calmed down and dint give any trouble, definitely will get out the ibuprofen and ice to head off any inflammation which might pop up.

First Squat /pull session for next Meet

Squat/pull session week 1

Squat: bar x 2 x 10
       135 x 2 x 5
       185 x 3
       240 x 5
       275 x 4
       325 x 3
       355 x 2
       375 x 1
       395 x 1
       420 x 1

Pulls from blocks: 135 x 5
                   210 x 5
                   250 x 3
                   315 x 1
                   365 x 1
                   415 x 1


Deads : 3 x 5 x 305

3" elevated stiff legs: 10 x 225

Standing band ab crunches: 5 x 15


Pretty easy session not surprising since it starts out light. On a good note , first time in several weeks where my hips didnt feel gummed up so everything was tracking the way its suppose too.

Starting sooner

Well, I was going to hold off until Sunday to start my peaking cycle. Unfortunately, if I Don't start lifting soon I'm afraid im going to have a psychotic episode. Trust me no one wants that to happen..

So to avoid this I'm starting tomorrow..........

Current Game plan.

As it stands at this point I been out of the weight room for almost a week. Come Sunday I will jump on my 10 week peaking cycle for my Meet in October. Right now im dealing with a slight case of Cubital Tunnel Syndrome (Tennis elbow) along with a slight case of tendonitis around my triceps on my left arm. This has me slightly concerned but im not going to freak the fuck out over it.
 Pretty much the peaking routine will be the same as I used for the last Meet other then a slight modification to the Deadlift portion of the program along with changing one or two movements on accessory stuff for bench.
  Ive already have my numbers set for what ill be going for which like last time I plan to take a conservative approach again. Basically , I just plan making sure this time around that I don't leave any weight on the platform like I did in the June Meet.


After the October Meet im going to go into maintenance mode on my lifts. Since I plan on spending a block of time on conditioning and improving my body composition.. Since im not into " The Dark Side" at least at this point along with not being a novice. Gaining any strength or size isnt going to happen and retaining strength and size in itself will be the main damn issue during this period. The bottom line is I need remove some useless body weight which isnt helping my lifts along with just destroying my coefficient numbers at Meets.

I plan on doing this for maybe three month. After which I will go back to my normal approach and hit another Meet late spring or early summer.

Bad Asses

Here are a few guys I consider Bad asses in my book for different reasons.....

More Training music