Benching while still sick

Warm up : Light DB/Band movements

Bench: Bar x 20
95 X 2 x 10
135 x 2 x 5
215 x 5
250 x 4
290 x 3
320 x 2
335 x 1..paused
355 x 1 ..paused
375 x 1 ...paused
300 x 12
That's all she wrote. Still not 100 % due to the bug im fighting. I pretty much didnt have anything extra energy wise to even consider doing any assistance work. Pretty much spent the majority of time between sets trying not to blow chow .I haven't weighed myself lately but im sure ive dropped some weight over this week just by how my cloth are fitting.

squat/pull shit show

7 of 9
Warm up: Pvc pipe
tread mill 10 minutes
light stretching

Squat: Bar 2 x 10
135 x 2 x 5
225 x 2 x 3
275 x 5
320 x 4
375 x 3
415 x 2
435 x 1
460 x 1...added belt
485 x 1 ....Belt and added knee wraps

Block deads: It all went to hell at this point...
Basically this session was a complete shit show. Basically going into it things weren't right, pretty sure I have caught or I am coming down with a a bug..maybe the flu. Normally , I tend to come down with something like clock work this time of year. But FUCK!!! Worst time for me to come down with something!!!
At any rate I knew I was in trouble when 275 on squats felt heavy and 485 with belt and knee wraps took a shit ton effort then it should, considering last week it flew up with neither wraps or belt.
Now block deads ugh that was a horror show in itself.... I was scheduled to go up to 525. Needless to say I didnt even get close ,I could only manage 425 on my warm up sets while 475 gave me the middle finger. Stupid as I am I tried it three times in a row. Well my body decided it was payback time... I ended up practically having to crawl back in the house were I spend a good 15 minutes on my back laying on the floor ,light headed and weak as hell.When I did muster up the energy to move I proceeded to blow chow in the trash can as my wife called me a dumb ass for training while being under the weather.

upper back shit

One arm DB rows: 2 warm up sets
160 x 15

Pull downs: 4 x 8 - 10 x some weight
Shrugs: 605 x 3/ 365 x 20
Alternate DB curls: 2 x 12 x some weight

Alright session , feeling a little run down today

Bench session

6 of 9

warm up: Light Db/ band movements


Bench: Bar x 20
95 x 2 x 10
135 x 2 x 5
200 x 5
230 x 4
270 x 3
300 x 2
330 x 1... Paused
350 x 1...Paused
370 x 1 ...Paused   ...Way heavier then it should have been, paying for doing reps with 355 last week when it wasnt called for.
315 x 11... was kind of ugly , went to failure and petered out on number 12.

http://www.youtube.com/watch?v=GntssnsLtRA

Close grip Bench: 275 x 8/225 x 6
Standing behind the neck press: 2 x 10 x some weight
Band push downs: 100 total reps

Squat/dead session...Kicking ass

6 of 9

warm up: Pvc pipe
10 minutes tread mill
light stretching

Squat: Bar x 2 x 10
135 x 2 x 5
225 x 2 x 3
260 x 5
300 x 4
355 x 3
390 x 2
430 x 1
460 x 1
485 x 1....Belt less , My wife whom calls depth for me on my heavy sets said that it looked easy.

4 inch block deads: worked up to 515 x 1......flew up pretty easy 
Deads from floor: 2 x 3 x 440....easy
Elevated stiff legs: 360 x 5
Standing band crunches: 5 x 15

At this point im pretty happy how things are going at this point. Going by how squats are going I should easily hit the numbers im gunning for at the next Meet. Im also feeling that im starting to see dividends from all the upper back work ive been doing as of late. Im pretty confident of a Meet PR on deads.

Upper back stuff

One arm DB row: 2 warm up sets
160 x 15

Pulldowns: 4 x 8 x some weight
Shrugs: 3 x 10 x 455
Arm curls: 2 x 10 X some weight

Bench session

Week 5 of 9

Warm up: Light band / DB movements

Bench: bar x 20
95 x 10
135 x 2 x 5
200 x 5
230 x 4
270 x 3
300 x 2
315 x 1
335 x 1......very long pause
355 x 5 .......This wasnt planned and just stupidity on my part .On a good note I think I had another rep in me.
295 x 12....ehh , pretty fried from the last set

Close grip Bench: Skipped it
Standing behind the neck press: 2 x 8 X some weight
Band push downs: 100 total reps

Well its nice to know I can still do bone headed shit . Ill pay for it latter more then likely, next time Ill stick to the plan

Squat and deads

Week 5 of 9

Squat/deads

Warm up: Pvc pipe
tread mill 10 minutes
light stretching

Squat: Bar x 2 x 10
135 x 2 x 5
205 x 3
260 x 5......right knee was sore for some reason  , went ahead and pulled up knee sleeves, normally dont do this until 400 plus
300 x 4
355 x 3
390 x 2
415 x 1
440 x 1
470 x 1.........Belt less
4' block pulls: Worked up to easy 495 x 1
Deads off Floor: 2 x 3 x 415.......Felt pretty easy, bar speed was pretty fast
Elevated stiff legs: 320 x 8
Standing Band crunches: 5 x 15

More upper back shit

Skipped training due to some serious family issues which pretty much put me in a unfavorable mind set  yesterday . So I pulled up my big boy pants and got in a so so session.

One arm Dumbbell rows : 2 warm up sets
150 x 20..FYI , Im not talking a Kroc row here but a stricter old school DB row.
Pull downs: 3 x 8 X some weight
Shrugs : 2 x 10 x 425, 425 x 15
Arm curls: 2 x 12 x some weight.     



Probably have another article wrote up by this weekend.   

Bench session

Bench session 4 of 9

warm up: Light Db/Band movements


Bench : Bar x 20
95 x 10
135 x 2 x 5
200 x 5
230 x 4
270 x 3
300 x 2
315 x 1
330 x 1...paused
350 x 1...Verrrry long pause
275 x 18......
http://www.youtube.com/watch?v=tTckZ5O7bYA

Close grip Bench: 225 x 12 / 225 x 6.....Triceps were feeling fired on last set
Behind the neck press: 2 x 10 x some weight
Medium band push downs: 60 / 20 / 20

Not a bad session, considering my left shoulder and tricep has been bothering me .

Squat and Dead session

Week 4 of 9

Squat/deads

Warn up: pvc pipe rolls
tread mill 10 minutes
light stretching


Squat: Bar X 2 X 10
135 x 2 x 5
205 x 3
260 x 5
300 x 4
355 x 3
390 x 2
410 x 1
430 x 1
460 x 1.....Belt less

4 " block pulls: worked up to 485 x 1

Deads from floor: 2 x 3 x 385

Elevated stiff legs : 305 x 8

Standing Band ab crunches: 5 x 15

Regardless of the fact that im still only working in the sub maximum range. This session felt pretty damn easy.